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Tailored Fitness
Simple Home Workouts for Moms

Park Bench Arms Workout

Published on Feb. 24, 2016 at midnight by XC

These days I have to get creative to fit in my workouts, so I try to never miss an opportunity to get active. Some days my “workout” is really just a few times during the day when I can squeeze in a few strength moves.

A simple way to do this is at the park while your kids play. As long as you can find a bench, you can get a great workout! These two moves are from the Post Baby workout I created for Fit Pregnancy. Put them together for a killer arm workout you can do with nothing but a bench!

Park Bench Push Ups

Get in plank position with your hands shoulder-width apart on the edge of a park bench and your legs extended behind you. Bend elbows, lowering chest toward bench. Push up to starting position. Do 12 reps.


Right Angle Dip

Sit on the edge of a park bench, hands grasping the seat on either side of your hips. Scoot forward until your butt is just off the edge of the bench, knees bent to 90 degrees and feet flat on the ground; cross left ankle over right thigh Bend elbows directly behind you, lowering butt toward the ground. Extend arms to starting position. Do 10 reps, then switch legs and repeat to complete the set.

Then go back to the push ups and repeat for 3 rounds total. You will definitely feel it in your arms the next day and you can feel proud of squeezing in a workout at the park!

Category: Fitness

Fit Jeans Challenge

Published on Sept. 3, 2015 at midnight by XC

Hey Everyone,

Hope your week is going well. Thank you all so much support about the changes for Tailored Fitness. So many of you have shared encouragement for me in this next season and how Tailored Fitness has impacted you over the past few years. As promised, I don’t plan to disappear on you, so I wanted to pop in with an idea for staying active this fall.

It’s been so fun browsing social media and seeing all the First Day of School photos over the past couple weeks. Although the weather here doesn’t feel like fall yet, the back to school vibe is in full swing. Fall is kind of like a 2nd New Year’s and a perfect time to get back to the goals and priorities that are important to you.

If exercise is one of them, I wanted to remind you that last year’s Fit Jeans Challenge is still available for you on our YouTube Channel. As a reminder, it’s a 28 day program of short workouts (less than 20 minutes) that are designed to help you feel great in your jeans this fall.


Here’s the schedule of workouts and nutrition challenges if you want to follow the program:
Before you start, try on a pair of jeans that is too small. Snap a picture and note how you feel. Then try them on again at the end of the challenge.

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The Future of Tailored Fitness

Published on Aug. 24, 2015 at midnight by XC

It has been such an amazing journey over the past 3 years starting, growing, and running Tailored Fitness. Getting to know all of you through the course of this process has been an absolute joy.

As we prepare to welcome our 2nd baby in a little over a month, I have been doing some serious reflection and searching as I figure out what life as a work-at-home mom of 2 is going to be like. If I have learned anything about motherhood so far, it’s to be flexible because things are constantly changing. As I prepare for the change of welcoming another child, it’s time for a change for Tailored Fitness as well.


During this next season of life, I feel called into a season of simplicity and focus on my family. As they always say, the days are long, but the years are short and I want to be able to be fully present and be able to look back at this season with no regrets. To free myself up to step into this new season, we will be shutting down the Tailored Fitness membership program.
I tried so many ways to figure out how to continue the membership program. After all, I am a people pleaser at heart and hated the thought of letting any of you down. But I have also learned that I must choose what is best for me and my family, even if it may upset others, to find true joy.

I know there will be lots of questions about what this transition means, so here are a few answers to start.

App.MyTailoredFitness.com – I am SO EXCITED that we are going to be able to keep a simple version of the app live with a limited subset of workouts available for everyone so you can still get your Tailored Fitness workout fix. So even though the monthly challenges and accountability for members will be ending, you’ll still have access to the workouts you love. It’s still my mission to help women live a healthy life, so even if I can’t provide new workouts right now, it’s important for me to be able to give you the resources you need to stay active.

Member Accounts – You received an email from me on Thursday with the details about how we will close out your accounts and provide prorated refunds for annual members. If you have questions or concerns, email me.

The Blog – I will keep the blog live as a resource for you all to access. I may post occasionally once I settle into life with 2 kids to continue to bring you encouragement as you continue your health journey. If you are subscribed to our newsletter, you’ll get an email when I post so you won’t miss out.
Other Social Media Sites – I will also keep up our Facebook Page, Pinterest, Twitter, YouTube Channel, and Instagram accounts, so we can keep in touch! If you want to hear news about our new baby and what I am up to personally, Instagram is the best place to follow me.
What now? – You will still be able to access the app and many of the Tailored Fitness workouts, but if you are looking for a workout program with a monthly calendar, here’s a good option. You can check out The Balanced Life Online with Robin Long. She has Pilates and barre workouts and her approach to fitness is similar to what we embrace at Tailored Fitness. She has a membership program where she provides a workout calendar and monthly encouragement to stay on track. Robin and I have chatted several times and I know you’ll be in good hands with her program.
Thank You – Well, thanks for taking the time to read this. Please let me know if you have additional questions and thank you again for being a part of Tailored Fitness and letting me be a small part of your lives for the past few years!

Warmly,

(Print by Blossom and Vine)

Category: Fitness

Getting back on Track

Published on Aug. 3, 2015 at midnight by XC

Hi Ladies!

As we move into August and schools are getting ready to start, you are probably starting to get back into your normal routine. Summer can be a blast, but it usually causes us to get off track with our workout routines. If you can relate, here are 3 quick ways to get back on track.


1) Schedule your workouts – As seasons change and life shifts, you may need to re-evaluate your workout schedule. What used to work for you may not work anymore. Take a clear look at your typical week and where your workouts might fit best. What time of day? What days of the week? Make it a goal to get in at least 4 days of 30 minutes a day to make sure you see results.

2) Simplify your workouts – Sometimes we complicate our workouts. If you are shooting for 4 days, not all 4 workouts need to be at a studio/gym. Workouts at home are faster and can be just as effective. Try one of our free workouts on the app and see how awesome a home workout can be.

3) Hit the H20 – Temperatures are probably still warm and one of the simplest ways to start eating well again is making sure to stay hydrated. Drinking enough water will make sure you can distinguish between hunger and thirst and replacing other beverages with water can help cut calories. I have one of the Starbucks cold cups with a lid and straw and I keep it near me all the time filled up with ice cold water. It really helps me drink more water throughout the day!

Tailored Fitness Members, you can also take advantage of our 10 day Reboot Challenge that starts today! Just log in and look for your first workout. I have a 10 day plan to help you get back on track full of my favorite workouts from the app!

Here’s to a healthy August!

Category: Fitness

5 min Buns Workout with a Ball

Published on June 29, 2015 at midnight by XC

Hi Ladies!
Happy Monday. I’m popping into your inbox to bring you an awesome buns workout video! In the summer, our buns and legs are on display in shorts and swimsuits, but more importantly, strong glutes are functional for life.

This 5 minute video will lead you through a workout using one of my favorite pieces of workout equipment, an exercise ball. So click photo below and prepare to be sore tomorrow!

If you liked this workout, you will love our next members challenge. Starting next Monday, we will dive into a week long challenge focused on finding your best body after having a baby. It’s for moms in all stages of life, no matter how old your “baby” is and it’s a great workout series even if you aren’t a mom. You can pick your phase based on how far post-partum you are and the level of intensity you are looking for.


During the challenge you’ll get a full workout schedule with follow-along videos as well as exercise tips for new moms. To join us, make sure you are a Tailored Fitness member and check your email next weekend for all the details! Make it a great week!

Category: Fitness

The Perfect Plank + a Challenge

Published on June 15, 2015 at midnight by XC

Most trainers agree that the single most effective exercise for training your core is the plank. According to Geralyn Coopersmith, the global director of performance and fitness for Nike, less than 10 minutes of planking a couple times a week is more effective than a thousand crunches!

Yet unlike crunches, planks strength your back and can greatly reduce and prevent back pain, which so many deal with on a regular basis.

It’s also the perfect exercise for keeping your core strong during pregnancy because it helps you connect with and strength your transverse abdominus, the corset like muscle that wraps around your core.
Let’s take a look at how to get the most out of this exercise:


Perfect Form

1) Press your palms into the ground and think of spreading your shoulder blades apart.

2) Keep your neck long, gazing a couple inches in front of your hands

3) Keep your hips low so your body is a straight line from head to toe

4) Fire up your lower body by pushing back through your heels and tightening your quads and glutes

5) Don’t forget to breath! It’s natural to want to hold your breath during an isometric hold, but bring oxygen to your muscles as you breath slowly in and out

Make it harder

There are lots of ways to make your plank more challenging, here are a couple of my favorites.

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The Power of a Health Coach

Published on May 27, 2015 at midnight by XC

Hey Ladies! I am popping in mid-week to introduce you to my friend Nicole and tell you a little about what she does because I think it could be a big help to many of you on your health journey.

I met Nicole last summer at the IDEA World Fitness conference in LA. We connected when we found out we lived just 20 minutes apart and were both passionate about helping women learn to live a healthy lifestyle. Over the past year, I’ve loved reading her blog, Foodie Loves Fitness, for it’s great recipes and to learn about new hiking spots in San Diego.


Nicole is a health coach, which she will tell you all about below. Most of us know what we should be doing to live health, but it’s actually doing it and sticking with it that’s the tough part. That’s where Nicole steps in to help! Read on to get to know her sweet and spunky personality and hear about her passion.
1) Tell me a little about your journey of living healthy.
I was fortunate enough to grow up in a household where exercising often and eating lots of healthy food was just part of life. That healthy living mentality stayed with me and became a bigger part of my life as I grew up and became passionate about food, fitness, and taking on a balanced approach to living healthily.

Once I started my blog, Foodie Loves Fitness, a couple of years ago, I fell more in love with food – from recipe creation and experimenting in the kitchen, to exploring farmers’ markets and knowing more about where my food comes from. For me, it’s all about having fun and being creative. That same attitude is how I integrate fitness into my life: I try all different types of workouts and love to incorporate a variety of things into my fitness regime – from hiking and kickboxing to yoga and interval training workouts.


2) In a nutshell, what is health coaching?
Simply put, my job as a health coach is to help my clients lead healthier, happier lives. Food and exercise are big areas, but together we also examine other aspects of their lives that may be helping or hindering their health, including relationships, career and spirituality.

At the end of the day, health isn’t only about diet and activity level. It’s also about your stress levels, the amount of fulfillment you feel in various aspects of your life, the quality of sleep you’re getting and much more. Health coaching educates and supports people in building new positive habits and creating sustainable lifestyle changes. No matter what my client’s health goals are, I work to support them in getting there through my individualized coaching programs.

While health coaching programs vary depending on the client and their health goals, my program always includes sessions twice a month, where we discuss what’s been happening in the client’s health, what’s going well, and what has been challenging. Together we come up with a few doable changes to implement over the next couple of weeks that will help them get closer towards their healthy living goals. I often provide informational handouts to help clients develop a deeper understanding of health topics we’ve discussed, and I also send recipe samples and other goodies throughout the program. I’m available via email and phone for additional support in between sessions, so clients can always get in touch with me with any questions and concerns. In working with me, I always strive to let my clients feel that I genuinely care about their health and want to help them succeed.


3) Since nutrition is a big part of how you help your clients, can you share your philosophy when it comes to healthy eating?
When it comes to diet, I am all about implementing a balanced approach. The key to making healthy eating a part of your lifestyle for the long term is moderation and figuring out what balance works for you. I tend to follow the 80/20 rule, where 80% of my diet is nutritionally dense, healthful food, and the remaining 20%, give or take, are indulgences that I enjoy that aren’t necessarily “health” food – like a glass of wine, a cup of frozen yogurt or a few cookies. I don’t advocate “banning” certain foods strictly for weight loss purposes because I just don’t find that to be realistic.

As my blog name implies, I’m a foodie, and I love to eat. Along with that, I was blessed with a rather slow metabolism, so I’ve always had to work to be physically fit and stay within my ideal weight range. My healthy living focus is always about finding and maintaining a happy balance. In my opinion, life is too short to not have a cupcake once in awhile if you love them! It’s all about figuring out what foods and way of eating works for the individual, because we’re all unique people with different dietary needs.


4) In your opinion, what are the top 3 benefits to hiring a health coach?
I would say, #1, having a health coach gives clients a knowledgeable, caring source to talk to and trust. Most people want to get healthier, but with so much nutrition and health information out there, it can get so confusing. Health coaches like myself are educated on a wide variety of dietary theories, health topics, and coaching methods, and are there to guide their clients in the right direction.

#2, health coaches look far beyond just the hood of the car – meaning, we aren’t just trying to offer a quick fix to cover up a health issue. We may agree on a change that the client should make, and the client may later decide that this change just isn’t working for them. It’s all about trial and error, and in that case, we simply move on and figure out a different way to get to where we want to be. Unfortunately, these days most health care focuses on putting a Band-Aid on health related issues. As a health coach, I look beyond the surface to get to the root of the problem and figure out why something is happening, then work to resolve the issue for good.

#3, health coaching is individualized to the client. All too often, you see gimmicks out there about the “best” diet or strict rules to how you should eat, exercise and live, but the fact is, you are a unique individual. My health coaching program is never identical for two different clients. It’s tailored to each person and their goals, personality, lifestyle, likes, dislikes and more. I’m passionate about health and helping people get to a happier place. Nothing matters more in this world than your health. Without it, you have nothing. I love helping people increase their quality of life by making positive lifestyle changes.


5) How does the pricing work and how can people get started?
People can get started by emailing me at Nicole@foodielovesfitness.com or giving me a call at 732-688-2052 to set up a consultation. I offer free initial hour-long consultations, in which the client brings a completed health form that identifies what their current health situation and goals are. We’ll further discuss the potential client’s health history, and find out more from each other to decide if my health coaching program is a good fit.

Typically my program is 6 months long, during which I meet with the client either in person, on the phone, or via Skype every other week for an hour. The base rate for my program normally is $195/month, with certain discount opportunities if the client pays in full at the beginning and/or signs up on the same day as the consultation. BUT, from now through July 4th, I’m offering a Spring into Summer health coaching discount, where my program fee is $25 off per month, with a total of $150 in savings! I’m also launching a free monthly newsletter next week, where I’ll be dishing out recipe ideas, healthy living tips, exclusive offers for my health coaching program and more. You can fill out your email address to subscribe below:

Subscribe to the Nicole Crane Health newsletter list!

Category: Fitness

Swimsuit Confidence

Published on May 11, 2015 at midnight by XC

As summer approaches, the fitness industry is bombarding us with all kinds of quick fixes to get “bikini ready”. Frankly, those kinds of advertisements drive me crazy because: 1) they usually guarantee unrealistic results, 2) there is far more to health and life than looking good in a bikini.
The reality is that yes, you will probably end up in a swimsuit this summer. With my surf-loving husband, I will be in one practically every weekend in all my pregnancy glory. But instead of striving to look like those models in the swim advertisements, let’s strive to feel confident in our own skin.

Confidence comes from knowing you are taking care of yourself (with eating well and exercising) and remembering that what matters most is who you are on the inside.

Just like I wrote in my post about Swimsuit Shopping, you don’t need to change to be acceptable and beautiful. You are beautiful because of who you are, not what you look like.


To help you along in finding true swimsuit confidence, join me for our Sizzle for Summer challenge. It’s 3 weeks of workouts, nutrition tips, and true beauty tips.


As always, challenges are free for our members. If you aren’t a member, you can join for just $9.99 a month (no long term commitment) just in time for our challenge to start next Monday!

Category: Fitness

5 min Tricep Workout

Published on May 4, 2015 at midnight by XC

Hey Ladies!

This week I want to revisit one of my favorite workouts from our
Give it a try this week and say goodbye to your wiggly wave!

Category: Fitness

The Science of Split Training: Shorter Workouts & Better Results

Published on April 6, 2015 at midnight by XC

Happy Monday Everyone! Hope you had a great weekend. Ours was full of fun Easter activities and meals with friends. Sienna went to her first Easter egg hunt, which was quite adorable to watch. We do egg hunts all the time at home with empty eggs, so she was pleasantly surprised to find that the eggs from the hunt were all stuffed with goodies!


The Science of Split Training
This week, our Tailored Fitness members are doing a week long challenge with a Split Training program I have created specifically to maximize results.

Split Training is basically focusing on one muscle group in each workout rather than workout the whole body. It is a really effective way to mix up your workouts, bust through plateaus, and make progress in sculpting lean muscles!


There are many advantages to split training rather than working your whole body in each workout. Let’s take a peek at 3 main advantages:

1. Shorter Workouts – A workout that effectively works all the parts of your body can end up being quite long. Especially if you want to make sure to work each muscle group hard enough to make gains in strength and lean muscle mass.

However, when you focus just on one part of your body, you can completely fatigue it much faster because all the exercises in your workout are just for that body part.

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