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Tailored Fitness
Simple Home Workouts for Moms

Show me your muscles

Published on Oct. 10, 2012 at midnight by XC

Resistance training has gotten a bad rap in the world of women’s fitness. We see pictures of women weightlifters who are bulky and masculine looking and we decide to stick to our little pink dumbbells. Unfortunately, there are HUGE misconceptions about resistance training. Ready for some Mythbusters?
Myth: Resistance training will make me bulk up.

Truth: Men have 10 – 30 times more testosterone in their bodies than women and most men have to take supplements to get big. Yes, you will develop muscles when you resistance train, but because you’ll be loosing fat at the same time, you will end up smaller and more toned. Now I don’t know about you, but that sounds like a good result to me!

Myth: Cardio is all I need to get in shape.

Truth: Cardio is important because it helps keep your heart healthy and yes, it does burn calories, but cardio alone will not give you the toned, firm body you are looking for. Here’s how to think about it…cardio will make you a smaller version of yourself, but the same shape. Resistance training on the other hand, not only makes you smaller, but reshapes your body. Every time I am at the gym, I have to resist the urge to jump on the highest Stair Climber machine and yell “You can’t get the results you are looking for here.

Category: Fitness
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Give me Five

Published on Oct. 2, 2012 at midnight by XC

Do you ladies use your crock pot to cook meals? I LOVE my crock pot and wanted to share a simple 5 ingredient recipe you can prep in just 5 minutes and cook in your crock pot. We had it for dinner last night!
Hearty Stew (Serves 4)

1) 2 potatoes, chopped into bite size pieces (I used sweet potatoes, but use whatever kind you like best)

2) 1 can of fire-roasted tomatoes
3) 2 cups baby carrots

4) 2 chicken breasts (I just take them straight from the freezer)

5) 1 can black beans

Directions: In the morning, put all the ingredients in the crock pot. I usually add a little water or chicken broth to make sure the liquid covers the other ingredients. Set your crock pot to low and let it cook all day! Just before serving, use a fork to shred the chicken and season with salt and pepper. It’s so nice to be able to just arrive home after a long day and have the house smell delicious and all you have to do is serve it up in bowls! Enjoy!

Category: Nutrition

Bands at the Beach

Published on Sept. 25, 2012 at midnight by XC

Today I wanted to share a workout I did a while back with my mom at the beach. We actually did this workout when they were in San Diego for Christmas (hence the reason I am not pregnant in these pictures). All we used were some bands and the environment and we were still able to get a great total body workout in just 9 strength moves! If you get the chance to workout with a buddy, definitely do so! It’s motivating and fun! If you don’t have a partner, you can do any of these exercises by anchoring your band to a pole, door, or other steady object. So here’s your Bands at the Beach workout:
Warm up/Cardio – Walk or jog for 10 minutes. We jogged along the boardwalk to warm up and get our heart rates up before starting our strength work.

Exercise # 1 – Core Twist (2 sets of 20 reps)

Stand side by side each holding onto one side of the band. Feet should be shoulder width apart. Use core to turn to the outside while your partner holds still, complete 20 reps then switch. You’ll find that even holding is a great core workout! Need more of a challenge? Extend your arms out straight away from your body.


Exercise # 2 – Rows (2 sets of 20 reps)

Stand facing your partner both hands on the band about a foot apart. One partner does a row pulling their elbows back keeping them by their side and bringing their shoulder blades together in the back.

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MythBusters: Exercise and Pregnancy

Published on Sept. 13, 2012 at midnight by XC

There are a lot of misconceptions out there about exercising while you are pregnant. You’ll even hear differing opinions from your

doctors. When we decided to start our family, I wanted to know everything I could about pregnancy and exercise. I am, what some might call, an exercise addict! It’s my hobby and I love both teaching and participating in exercise classes. I wanted to know if I needed to give these things up while I was pregnant. Luckily, the answer was no!
Unless you have complications and your doctor recommends avoiding exercise during your pregnancy, exercise is not only safe, but very beneficial for you and your baby! I received a thorough training on pre-natal exercise through my Stroller Strides certification and I also read a fascinating book on the topic called Exercising Through Your Pregnancy by Dr. James F. Clapp III. MD. Don’t let the lady in the 80s outfit on the cover deter you, the content is fabulous! One of the things I loved about the book is that everything is research based. He is not just coming up with these conclusions on his own, they are based on case studies with pregnant women of all ages and fitness levels. Dr. Clapp tackles many of the common myths about exercise and pregnancy and presents a VERY compelling case for staying active while you are pregnant. Are you ready for some MythBusters?

Myth: Exercise early in pregnancy can cause miscarriages.

Truth: Exercise early in pregnancy does not cause miscarriages, but can actually help you deal better with the early pregnancy symptoms such as nausea, fatigue, and dizziness.

Although some women are too sick during their first trimester to exercise, if you do exercise, don’t worry! Exercise does not cause miscarriages or other congenital defects. In fact, it helps you feel better. Early in your pregnancy, your body releases hormones that cause the muscle cells in a woman’s blood vessels to relax. This eventually allows for the increased blood volume that is required during pregnancy to provide for the baby’s needs. But at first, there is not enough blood in circulation causing symptoms of vascular underfill, such as fatigue, nausea, and dizziness. Interestingly, exercise causes changes to the vascular system that are complimentary to pregnancy, such as an increase in the volume of blood in circulation, an increase in the volume of blood pumped each beat, and a more efficient delivery of oxygen. Thus, by being active before pregnancy and during early pregnancy, you are helping your body adapt by helping increase blood volume to relieve symptoms of underfill.

Myth: Exercise causes a pregnant woman to become too hot, which causes the baby to get too hot.

Truth: Pregnant women who exercise actually get rid of heat more effectively than pregnant women who do not exercise.

Regular exercise improves a woman’s ability to get rid of excess heat by initiating dilation of the blood vessels in the skin and sweating at a lower temperature. So when an active woman gets pregnant, she is already more effective at getting rid of heat and the adaptations to pregnancy that allow women to deal with heat better just improve her capacity to deal with heat stress.

Myth: Exercise late in pregnancy will cause pre-term labor

Truth: Exercise late in pregnancy actually decreases the chances of pre-term labor, and leads to shorter and less complicated labor.

If you feel well during your pregnancy, it’s in your best interest to continue exercising! There is no reason to stop exercising as your due date approaches. Exercise will not cause preterm labor, but it can help the baby arrive on time. When you get near your due date, research shows that women who exercise will deliver 5-7 days earlier than women who do not exercise. Really, who wants to be sitting around post 40 weeks waiting for their baby to come? Plus, when you go into labor, regular exercise shortens labor by about a third! Now that’s motivation!

I could go on and on about the benefits of staying active for both you and your baby! Truly it is amazing all the ways that it helps. I am now 35 weeks along and though my pace has slowed some, I am still running and exercising several times a week. I really believe that one of the reasons I have felt so good during my pregnancy is because I’ve stayed active! I haven’t had many of the negative side effects and aches and pains that plague so many pregnant women. Plus I know that I will bounce back quicker after having the baby because I’ve stayed strong. If you are pregnant, check out the prenatal videos in the Tailored Fitness program. They are designed specifically for pregnant women! I hope to film a few more before I deliver!

Snack Ideas

Published on April 27, 2012 at midnight by XC

I don’t know about you, but I am more motivated to eat healthy when I have yummy new ideas. Snacks are one of the most important times of the day to eat healthy! I came across this list of great healthy snacks while reading Alison Sweeney’s book The Mommy Diet.

Green apple with Parmesan Cheese- Slice a medium green apple into wedges and slice 1 ounce of Parmesan cheese very thin. Have a cheese slice with each apple slice
(about 130 calories)

Greek Yogurt and Berries- Combine 1/2 c fat free greek yogurt with 1/2 cup fresh berries (they should be in season now). Sprinkle with a little cinnamon. (about 120 calories)

1/2 a sprouted tortilla with 1 ounce feta cheese, lettuce, and halved cherry tomatoes. It makes a great greek salad wrap. You could even add some meat to this and have it for lunch! (about 135 calories)

Tomato, Mozzarella, and basil- Cut a medium tomato into chunks, combine with 1 ounce of fresh mozzarella, add some fresh basil and drizzle with a little red wine vinegar (about 100 calories)

Baby Carrots and hummus. Grab a handful of baby carrots (about 20) and dip them in 2 Tablespoons of hummus. I tried a tomato basil hummus from Trader Joe’s recently which was great! (about 100 calories)

Hard boiled egg sprinkled with sea salt. I always end up under or over cooking my hard boiled eggs, so here’s a Martha Stewart cooking tip that I am going to try. Put the eggs in a pot with enough water to cover them, bring the water to a boil, and then immediately turn off the heat. Let them sit, covered for exactly 12 minutes. (about 90 calories)

So mix things up this week and try one of these new snack ideas. They are simple to prepare and have great flavor! Happy Snacking!

Category: Nutrition

Why you need Exercise when you are Pregnant

Published on April 17, 2012 at midnight by XC

Research has shown all kinds of benefits of exercising during your pregnancy. Everything from shorter labor and less weight gain to a quicker recovery and less aches and pains. I am reading a book by Dr. Clapp, the leading researcher on Pregnancy and Exercise, and It’s fascinating the connections between the two (more on that later). But I’d like to point out another reason you need exercise while you are pregnant or trying to get pregnant (from my own experience).

To maintain sanity…I don’t think it’s a secret that the process of trying to get pregnant and finding out you are pregnant can be a roller coaster ride! Here was my experience…

After 6 years of marriage, we decided to start a family. I have always wanted to be a mom, so I was more than ready! I had read all the books, charted my cycle, and was armed with loads of ovulation tests. The hard part for me was the waiting and wondering. Would it happen this month or in a year? I found myself second guessing everything…what does that pain mean? Does the fact that my chest seems to have grown a cup size overnight mean anything? How soon can I take a pregnancy test? There were many days where I decided I didn’t know the answers and rather than sitting there wondering, I should go for a run to clear my mind. It’s amazing how well I think when I run. It’s when I am the most creative. Plus I always return in a better mindset.

Choosing a Nutrition Bar

Published on March 27, 2012 at midnight by XC

Although eating unprocessed, natural foods is preferred, there are times where you need something that’s easy to transport. Nutrition bars are the perfect solution! I recommend having one or two in your purse and/or car, so if you find yourself starving while out running errands, you have something good to eat, rather than being tempted to hit up the nearest fast food drive-through. Here are some things to consider when choosing a bar:
Sugar content: Many bars are filled with so much sugar that you might as well have a cookie instead. Beware of those nutrition bars that are really candy bars in disguise. Here’s a general rule to follow; check out the total calories per bar and try to choose bars with 10 grams of sugar (or less) for each 100 calories. For example, if the bar is 100 calories, there should be no more than 10 grams of sugar. For a 200 calorie bar, look for about 20 grams of sugar or less. Overall, try to stay below 25 grams in any bar.

Ingredients you can pronounce: As with any processed food, make sure you recognize the ingredients listed on the label. If you can’t pronounce it, it probably isn’t something you want to put in your body.

Calories: Nutrition bars can range from 80 to a whopping 400 calories per bar. When picking a bar, consider what you generally use it for. If you are using the bar for a snack replacement, stick to 100-200 calorie bars.

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When to Replace your Workout Gear

Published on March 22, 2012 at midnight by XC

Hey Ladies,

I came across in Fitness magazine about how often you should replace your workout gear, such as shoes, sports bras, and resistance bands. I am definitely guilty of pushing the limits on my sports bras, but I try to stay on top of replacing my running shoes, since broken down shoes can lead to injuries. Happy exercising!

Category: Fitness

Perfect your Push-up

Published on March 18, 2012 at midnight by XC

So let’s be honest, we all have a love/hate relationship with push-ups! They are hard, yet effective! If I had to pick just one upper body exercise to put in your program, it would be the push-up. You are simultaneously working your chest, biceps, triceps, back, and core…that’s a lot of muscles for one move that requires NO equipment.
There are also tons of different types of push-ups you can do! I came across this article in Shape which shows you 13 different types of push-ups! Below are a few of my favorites.

So are you up for a challenge? Pick your 4 favorite push ups from the Shape article and add them into your program next week! Here’s how: during your workout, complete 1 type of push-up for 3 sets of 10 repetitions. The next day try another type until you’ve tried 4 new types! I’d love to know which ones are your favorites so I can include them in a future video. Post below in the comments section to share your opinion.

Category: Fitness

Cooking with Oil

Published on March 15, 2012 at midnight by XC

Olive oil has long been known as a healthy, low-fat oil, full of nutritional value. One my favorite appetizers is artisan bread dipped in olive oil and balsamic vinegar! Olive oil is also a good option to use when cooking at low temperatures, but something I learned recently is that you need to be careful cooking with olive oil at high temperatures (above 365 degrees) because of its smoke point. When oil reaches its smoke point, it begins to break down. This results in dangerous molecules replacing natural antioxidants. The value of the oil is compromised, because when overheated, the oil releases carcinogenic free radicals. Plus, when an oil smokes or burns, it gives food an unpleasant taste.
Luckily, there are many options for oils which have a higher smoke point and can safely be used in recipes that call for high heat. One that I have been trying out lately is avocado oil. With a smoke point of 480 degrees, it is more stable for high heat cooking. Plus, the flavor differs from olive oil and is especially delicious in Mexican dishes. Below is a chart comparing the smoke point of several other types of oils. It might take a little looking around to find some of the less common oils, but I found a plethora at Sprouts. So the next time you think about cooking with olive oil, just remember, don’t turn the heat up too high!

Resources:

3fatchicks.com/does-cooking-olive-o…

oliveoilsource.com/page/heating-oli…

Category: Nutrition