We believe in building community.

Subscribe to Our Blog:

Mind, Body, _________. Something is missing isn't it? I bet it's missing in your life too. Our minds get plenty of action. They are going non stop every waking hour of your day. Our bodies are probably getting some attention through exercise and eating right. But I'm willing to bet that most of us are missing the spirit in our life.

Spirit means different things to different people. For many, it might have a religious connotation. But for me, spirit is what gives life meaning. It's our heart, our love, our intuition. The dictionary defines spirit as the force within a person that is believed to give the body life, energy, and power. So the question is, are you taking care of your spirit? Probably not.

If I tell you to eat your veggies or get more exercise, it is quite clear what to do. But what does it mean to take care of your spirit? For some of you, it may be of religious nature. Reading the bible, prayer or services. Spirit is connecting with whatever is meaningful to you. When you tend to your spirit, you will find yourself with less anxiety, less pain, higher...

berry trifle.png

Serving Size: 6

8 ounces light cream cheese, at room temperature

5 Tablespoons organic agave syrup

2 teaspoons pure vanilla extract

2 tablespoons lemon juice 1 teaspoon lemon zest

2 cups nonfat Greek yogurt

2 pints blueberries (use frozen blueberries and thaw if fresh unavailable)

2 pints strawberries, sliced (use frozen strawberries and thaw if fresh unavailable)

1 prepared angel food cake, cubed

1. In a mixing bowl, whip the softened cream cheese with 3 tablespoons of the agave and the vanilla using a hand-held electric beater. Whip on medium-high speed until the cream cheese is light, fluffy and free of lumps, about 5 minutes. Add the lemon juice and the yogurt, a little at a time. Continue to beat until fully incorporated.

2. In a separate bowl, combine the berries with the remaining 2 tablespoons of agave and the lemon zest. Toss gently to...



This is a great exercise for the glutes using either your stroller or park bench. Keep a VERY light grip on the stroller...find your balance using your core instead.

chicago marathon.jpg

I'm writing this on the heels of finishing the 2014 Chicago Marathon. So many people asked me why I chose to endure that kind of "torture". Well, I had plenty of time to think about that answer while I ran for 4 hours and 44 minutes!

I ran so that I can see what my body can do.

I ran to give myself something to work for.

I ran because the highest rewards tend to come when I'm out of my comfort zone.

I ran because I can.

During my run, I got to share an amazing experience with my sister.

I got to see a man with one arm breeze by me.

I got to see another man who was blind being led by a fellow runner.

I got to see a man propose to a woman when she ran by!

I was able to see a city cheer me and 45,000 other runners on!

I may not run another marathon. But I will continue to look for life experiences which will make me live fuller, realize my ability and appreciate my opportunity.

A side note: I came in 30 minutes past my goal time. The marathon also reminded me that you get what you work for, not what you wish for....

lighter eggs and smoked salmon.png


8 dark yolk (Omega 3 rich) eggs

4 slices gluten-free or sprouted grain toast

8 pieces wild caught smoked salmon

1 bunch fresh spinach, washed with Eat Cleaner Fruit + Vegetable Wash

1 teaspoon coconut oil

2 cloves garlic, peeled and crushed

2 teaspoons white or rice wine vinegar


1/2 cup light mayonnaise or non-dairy plain yogurt (vegan option)

1 teaspoon Dijon mustard

2 tablespoons fresh lemon juice

1 tablespoon organic Earth Balance

1 teaspoon sea salt and 1 teaspoon white pepper

2 tsp fresh dill


1) In a medium saucepan, bring 6 cups water to a boil. Reduce heat slightly and add in vinegar, which will help eggs congeal together.

2) Carefully crack and drop in one egg at a time. Poach eggs in batches of two at a time and cook for about 2 minutes each. Remove from water with a slotted spoon and set aside.

3) In a sauté pan, add 1 teaspoon coconut oil and cook garlic over medium heat. After about a minute, add fresh spinach and cook...


"An amazing mom. She has beaten cancer and currently deals with lymphedema, but doesn't let that stop her. She comes to Stroller Strides several days a week then rushes home to work and attends Body Back two evenings a week." - Kristy Clay, Owner FIT4MOM Central Phoenix & Tempe

Tell us about yourself

I work for a non-profit, The Leukemia & Lymphoma Society, doing customer service and tech support from an office in my home. I'm also a 40-year-old mom of a little 22-month pixie princess, Maia. I think I'm the oldest mom in my Fit4Mom village here, and I'm ok with that because for a long time, I thought I'd never be a mom at all. Maia is our little miracle.

When I was 29 I was diagnosed with Hodgkins Lymphoma, a blood cancer, and I underwent 6 months of chemotherapy as treatment. We were told there was a possibility that after chemo I wouldn't be able to get pregnant. Treatment worked though and in 2005 I was declared to be in full remission.

Some years later I went off birth control but even after 3 years, nothing. My husband and I came to terms with...

“Everything that happens to you is a.png

You are strong

You are beautiful


Do you believe that?

Your belief in your own strength can power you to do more, take another step, do another dig deeper! If it helps, borrow MY BELIEF in you until you have your own.

You are strong

You are beautiful




Maple Pulled Pork

Enjoy this easy and delicious maple pulled pork with flavorful spices enhanced by the subtle sweetness of maple. It’s the perfect dish for football season – either serve the dish to your guests straight from the slow cooker or pack it up for a game day tailgate. The whole team will love it! Ingredients and preparations are on our blog!

1 ½ teaspoons chili powder

1 teaspoon smoked paprika

1 ½ teaspoons salt

½ teaspoon ground cumin

½ teaspoon cayenne

1 boneless pork butt or shoulder roast, trimmed

1 onion, sliced thin

1 clove garlic, chopped

1/3 cup apple cider vinegar

1/3 cup pure maple syrup from Canada

¼ cup tomato paste

Barbecue Sauce

Rub meat with chili powder, paprika, cumin, cayenne and salt. Place onion and garlic in a slow cooker.

Place meat on top of onions. Combine vinegar maple syrup and tomato paste in a small bowl. Pour over meat. Cover slow cooker; cook over low heat for 8 hours or until meat is very tender.

Remove meat and onions ;pull apart...


This infographic from has some great insight on moms and happiness.

Which stats stood out for you?

orange glazed chicken.png

Serving Size: 2

1 lb Organic Chicken Breast or Wild Caught Shrimp

2 tsp. Extra Virgin Olive Oil

1⁄4 cup Juice from Orange

1⁄2 Lemon, Juiced

1 teaspoon Grated Lemon Zest

1⁄2 tsp. Sea Salt

1⁄2 tsp. Black Pepper

In a small container with tight lid, add olive oil, orange and lemon juice, salt, and pepper. Close lid, and shake well until dressing is well blended.
Pour marinade over shrimp. Let it marinade for at least 30 minutes or overnight. Soak wooden skewers in water for about 20 minutes. Assemble skewers by placing shrimp through wooden sticks. Pre-heat a grill or a pan. Spray with non- stick cooking spray. Grill shrimp for about 3-5 minutes on each side or until cooked through.

FOR CHICKEN: In a small container with tight lid, add olive oil, orange and lemon juice, salt, and pepper. Close lid, and shake well until dressing is well blended. Pour marinade over chicken breast . Let it marinade for at least 3 hours or overnight. Pre-heat a grill or a pan. Spray with non-stick...

Don't just be a spectator.png

Last Friday we had a mother and daughter soccer practice. We got to practice with the kids for drills and scrimmage. Normally, we sit on the sidelines and watch. Wow, it was soooooo much fun! We had so much fun playing with our kids (and of course it was a great workout). I can hardly remember the last time that my daughter and I laughed so hard and truly played with each other. How much of parenthood are we sitting on the sidelines and watching? Where else can we experience life with our kids and not just be a spectator? Let's get up from those park benches and play red light green light. Let's get up from the bleachers and kick the ball. Let's get up from our beach chairs and jump in the waves. Live this life to its fullest. Experience it. Participate in it. And most importantly, share it with your family!


October has been defined at Breast Cancer Awareness Month and to that end FIT4MOM would like to help you with ways you can self-examine as an effort for early detection. While self-exams do NOT take the place of a clinical examination, they are very important to detect change early on.

"Women should be aware of how their breasts normally look and feel and report any new breast changes to a health professional as soon as they are found. Finding a breast change does not necessarily mean there is a cancer". ~American Cancer Society

Moms, take charge of your own health and future...there are so many who lean on you and need your healthiest self!


I’m on a mission to help women find themselves after life changing events. Recently, I started coaching after 11 years in the counseling field. One of the differences between counseling and coaching is that now I help women focus on what’s next in their lives rather than what’s already happened.

Feeling stuck and confused, especially after life changing events occur, leads to feelings of helplessness and frustration. Finding your mental ground is vital. Your life is different, and different responses are needed which can be difficult to pinpoint.

It’s very challenging since change feels incredibly uncomfortable. Doing what we did before, doing what’s familiar, feels right and comforting especially when our lives change significantly.

Sometimes we’re stubborn and don’t want to work hard at something new, or overwhelmed and don’t know where to begin.

Your mind is scrambling looking for answers, “What happens now? When will I feel ‘normal’ again? What is my new normal and how do I get there? How do I make life what it once was? How do I readjust? How do I...


I just wrapped up a very special project which is aimed to inspire women to love their bodies and stop wasting time worried about a number on a scale, a dimple here or a muffin top there. I spoke to my mom as I drove home about the project. She said that as you age, on the inside you don't change. You still feel young, think young. But on the outside, you will see your body change and your skin change. And at some point, you need to come to peace with it. It's pointless and a waste of your oh so precious life to be stressing on sagging skin or drooping body parts. But most of all, you look back and realize that you probably should have appreciated your body more when you were younger. And every year is younger. At 60, you should have appreciated your 50 year old body. At 50, your 40 year old body and so forth. Basically, we need to appreciate our bodies at any stage and age.

My FIT4MOM colleague and friend Judy Bruton was part of this passion project. It is her in this picture with me. She is 70 years old. After we finished, she had an "ah ha" moment that she wanted to...


Makes 4 servings


· 2 ears of corn (about 2 cups)

· 3 cups shredded fresh kale

· 2 leeks, sliced (white part only)

· 1 zucchini, cut in half and sliced

· 12 ounces cherry tomatoes, sliced in half (I used a mixed heirloom kind)

· 2 sprigs rosemary

· 1 tablespoon chopped garlic

· ½ cup sweet white wine (make sure it is vegan to make this dish fully vegan)

· olive oil, or veggie broth if avoiding oil (I used the garlic infused olive oil from Round Pond)

· Himalayan pink salt and ground black pepper to taste

· 1 package of gluten free linguine (or other pasta)

note: If you prefer not to use the white wine, you can sub veggie broth, it may lead to a slightly different taste but still works well. You can sub another green for the kale, such as chard or spinach. To make this quick and easy, use frozen corn instead of the fresh. That way you do not need to roast it.


Wash all veggies....


I can't teach you about health and not talk about poop. In fact, it's one of my favorite things to change for my clients! Your bowel movements are one of the best indicators of how happy your body is on the inside. So, let's take a look.

Your poop can help you evaluate..

  • Hydration/Dehydration
  • Food sensitivity
  • Digestion efficiency
  • Abnormal gut flora

So, what should it look like? Here are signs of healthy digestion..

  • You poop up to 3 times a day, on a regular schedule, roughly 30 minutes after a substantial meal.
  • You poop approximately 12 inches of feces daily
  • Your poop is well formed, easy to pass, and not foul smelling
  • It is well shaped and passes easily and does not smell foul.

Signs of Unhealthy Digestion:

  • Gas
  • Bloating
  • Headaches
  • Burping
  • Fatigue after eating
  • Irregular bowel movements (less than 2 movements per day)
  • Foul smelling poop

So, how do we improve our...