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Simple Home Workouts for Moms

Teaching your Kids to Love their Bodies

Published on June 8, 2015 at midnight by XC

One of my biggest goals as a mom is to teach my kids to love their bodies. To accept how God has made them and be confident in who they are inside and out. Since finding out we are expecting another sweet baby girl, I have been thinking about the responsibility to raising two young women in today’s culture and practical ways to teach them body confidence.

Yes, I know Sienna is only 2 and the other isn’t even born, but I think it’s never too early to start. A study by the National Eating Disorders Association found that girls start being aware of dieting and body types by the time they are in first grade. And 50 percent of girls between 6 and 12 say they are concerned about their weight. I wanted to share with you some of my thoughts and some things I am striving to do to teach my kids to love their bodies.
1. It starts with you – You probably guessed this, but the way you talk about your own body is the biggest influence in how your kids will feel about their bodies. A 2012 study published in the journal of Body Image found that when kids hear their parents talk about being dissatisfied with their own bodies, that it makes them much more likely to feel unhappy about their own bodies, which leads us to #2.

2. Nix the negative self-talk – Even if you think something negative about your body, don’t say it out loud and try not to make a face.

Category: Body Image
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Tomato, Mozzarella, Cucumber, Basil Salad

Published on June 1, 2015 at midnight by XC

A couple weeks ago I snuck away for a kid-free trip to the mall to pick up a couple things. It was approaching lunch time and I needed a little snack. I usually have snacks in the diaper bag, but since I was kid-free, I had grabbed my purse instead.

So I popped into the Nordstrom Cafe to find a snack. I knew I would be paying a bit more, but I also had better chances of finding something healthy. I stumbled across this tomato, mozzarella, cucumber, basil salad.

It totally hit the spot and made the perfect snack with the combination of veggies and protein. The flavors were so delicious tossed together with salt and pepper sprinkled on top.
Since then, I have been making this simple salad all the time and wanted to share the recipe with you. It’s really simple and easy to throw together for a quick snack or lunch.

Tomato, Mozzarella, Cucumber, Basil Salad

– cherry (or grape) tomatoes
– cucumber
– fresh mozzarella cheese
– fresh basil
– salt and pepper
1. Cut the tomatoes in half if you plan to eat the salad right away. If you are packing it for later, you might want to leave the tomatoes whole so they will be nice and crunchy when you are ready to eat.
2. Cut the cucumbers into chunks. No need to peel them, the peel adds nice crunch.
3. Cut fresh mozzarella into chunks. Make sure to get fresh mozzarella, it makes a huge difference in how it tastes. Sometimes they sell fresh mozzarella in little balls so you wouldn’t need to cut it up.
4. Finely chop the fresh basil
5. Mix all ingredients in a bowl and sprinkle with salt and pepper.
Let me know if you try this salad and how you like it. You can make it snack size or larger for a meal. You can also mix up the ratio and add more cheese for a heartier salad, or more veggies for a lighter version. Enjoy!

Category: Nutrition

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

What I learned from Seeded Grapes

Published on May 25, 2015 at midnight by XC

Time for a check in with my sister and TF trainer Rebecca. As you may remember from her last post, she is currently traveling and performing on a national tour, playing in theatres all around the country. And when you are on the road, eating healthily is challenging. Here’s something she learned recently that’s a great reminder to take a closer look at how we choose our foods!

Hi There!

It’s Rebecca here! Coming to you from a windy highway in Massachusetts. Since we last talked, I’ve been all over the East Coast, including a week-long stint in Florida where I (hooray!) got to get my feet back in the sand. Today, I’m popping in to share a recent lesson I learned from eating seeded grapes. Intrigued? Read on…

Can we just talk about seeded grapes for a second? I didn’t even know to look for the label, but as I blissfully impulse-bought a giant bag full of plump, red grapes, I had no idea what was in store. I pictured myself popping them into my mouth as we drove along the lush, tree-lined Massachusetts highway, the sun on my skin, a smile on my face. But when I bit into the very first one, there was a sickening crunch between my teeth.

Oh no. Did I just ruin some dental work or something? I spit a sticky mess into my fingers and saw the real culprit: an ugly little black seed. I threw the fruit carcass away and considered it an aberration. I plucked another from the cluster and bit into it, though a bit more tentatively this time.

Category: Nutrition
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We’re having a…

Published on May 11, 2015 at midnight by XC

Last week we found out that we will be welcoming another sweet baby girl into our family. We are thrilled and I am so excited for Sienna to have a sister. I loved having a sister growing up and I think there is something pretty special and unique about the relationship between sisters, so I am excited for Sienna and this new baby to experience it.

I am 20 weeks now and feeling so much better than during my first trimester. The nausea is gone and my energy, though still not high, is better. I have been focusing on strength workouts lately and loved the recent Baby Bump Fitness Challenge. I will definitely be repeating a lot of those workouts as my pregnancy progresses.

I finally have a definable bump and have been enjoying feeling the first kicks and flutters. Pregnancy is such a miracle! Thanks to you all for your support and encouragement on this journey.

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

Recipe Round-up

Published on April 27, 2015 at midnight by XC

Hey Ladies!
I am definitely one of those people gets stuck in a rut with the meals I make. In case you are too, this week I am bringing you a Recipe Round-up! These are some of my favorite recipes from the blog over the past few years. Pin them, make them, and enjoy them! (Just click the links or photos for the full post and recipe.)

Cheesy Broccoli Quinoa
A delicious side dish or add some chicken and make it your main dish. It’s a hit with the kids too.

Avocado Egg Salad
My go-to weekday lunch! Simple and delicious.

Slow-cooker Meatballs
I love making this when company comes over. It’s a crowd pleaser and since I can put it together earlier in the day, it’s less stressful getting dinner on the table.

Four Ingredient Fried Rice
The perfect last minute dinner. I try to have these ingredients on hand for when I need to prepare a meal fast!

Baked Banana Oatmeal
My all time favorite breakfast recipe!

Vanilla Strawberries with Lemon Ricotta
The perfect light, summery dessert. Just in time for berry season!

Hope you enjoy these recipes this week and are inspired to spice things up in the kitchen. There are so many ways to make healthy eating delicious!

Category: Nutrition

Adjusting Expectations

Published on April 20, 2015 at midnight by XC

Hey Ladies!

Hope you had a fabulous weekend. We had a blast hanging with my brother and sister in law and their two kids. Sienna was loving some cousin time!

Today I want to chat about something that’s been on my mind these past few months. There are some seasons in life when you are not progressing in your fitness, but rather maintaining the status quo. Pregnancy is one of those times and it can also be the case when you are recovering from a major illness or injury, like it was for my mom when she was going through chemo and recovering from cancer.
Most of us measure our progress based on the results we are seeing. Are our clothes fitting better? Are we more toned? Is the scale changing? Do we have more cardio endurance or strength? But none of those measure really work during times of maintenance like recovery or pregnancy.

This is where I have been for the past few months. Discouraged as I work hard, but don’t see progress. Pregnancy for me brings up insecurities with my body and reminds me that I still have things to work through with finding my identity and worth in who I am, not what I look like. It’s especially tough during the first part of pregnancy because my body tends to gain most of the weight during the first few months (all over) and then during the last few months when the baby grows bigger, I tend to lean out.

Meet TF Member Katie

Published on April 13, 2015 at midnight by XC

Hey Ladies! This week, I’d like to introduce you to Tailored Fitness member Katie, a San Diego surf-loving, super-mom of four! I love the story of how she and her little ones found a new love for exercise, and I know you will, too!

Tell me a little about yourself, what do you do for work, family, what do you do for fun?

I was born and raised in San Diego, CA. I studied physics at all the BYU campuses (Idaho, Provo, and Hawaii) I graduated from Provo with my BS and immediately came home to San Diego to work as the computer systems regional manager of southern California for American Express Financial Advisors (long title, I know). I worked until the day I delivered my first of four babies and have been home with them ever since!

I have been married to Greg for 13.5 years and we have four kids, Renae 9, Ben 7, Valerie 4, and Spencer 21 months.

I love to surf, snowboard, ski, read, travel, shop, and try new things!

Before Tailored Fitness, what were your struggles with fitting in exercise? Give us a little background on yourself in the fitness/nutrition arena.

I was always slim and active growing up and I never had a problem losing weight or staying in shape until after baby #4. I was afraid once I lost weight, I would no longer be able to breast feed (what I thought happened with all the others).

Category: Testimonials
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