Explore Sign in Sign up
Tailored Fitness
Simple Home Workouts for Moms

The Comparison Trap

Published on March 8, 2012 at midnight by XC

When we compare ourselves to someone else, we are comparing our “Behind the Scenes” to their “Highlight Reel”. No wonder we end up feeling inferior!

My husband attended a leadership conference with our church last year and one of the most compelling ideas he returned with is the thought above. Knowing that I struggle with comparing myself to others, he shared it with me and it has brought a different perspective that has really helped me.

As women, we are constantly comparing ourselves to others to see how we measure up, but the whole process is destructive for everyone involved. Either we compare and decide we are inferior, which makes us feel bad about ourselves., or we compare and decide we are superior, which involves putting the other person down to feed our pride. Either way, no one wins.

More often than not, we end up feeling inferior, especially when we compare ourselves with the onslaught of media images we are confronted with on a daily basis. What we often forget is that those images we look at in the media are not even real women…they’ve been dramatically touched up! The video below by Dove is one of the most compelling and honest pieces I have seen about the behind the scenes process that goes into the advertisements we see. How can we possibly compare ourselves (in sweats with no makeup) to a model like this who has had a whole team of hair and makeup artists work their magic, plus a professional photographer with the right lighting.

Category: Body Image
|
Read More

Midday Munchies

Published on March 6, 2012 at midnight by XC

I think lunch is the toughest meal of the day to figure out something easy and healthy to eat. I usually either pack a lunch in the mornings or when I work from home, I try to find something quick and easy. I don’t want to pull out the pots and pans and cook up a meal mid day. So what are some good options for lunch that can be put together quickly? Here are a few ideas:

Last Night’s Dinner Leftovers
If you plan ahead and make an extra serving the night before, you can simply pack it up in a Tupperware and reheat it for lunch. You can also disguise the leftovers a bit as a new meal. For example, if you had salmon the night before, put the extra serving of salmon over a salad for lunch the next day. Homemade soups work well as left overs too because they often taste even better the second day, but stay away from canned soup, which contains a ton of sodium.

Pre-chopped Veggies
Veggies should be a nice portion of your lunch (especially if you are following the Tailored Fitness Nutrition Plan). It can be cumbersome to pull out, wash, and chop veggies each day for lunch, but with a little planning ahead, you can cut your lunch prep time in half. After you get home from the store, unpack all the veggies and get out two large Tupperware containers. One container will hold a salad and the other will be a make-shift veggie tray with chopped veggies. Take the vegetables you bought, wash them thoroughly and begin chopping.

Category: Nutrition
|
Read More

Homemade Tropical Granola

Published on March 3, 2012 at midnight by XC

One of my favorite breakfast meals is greek yogurt, granola, and fruit. But most store bought granola is full of sugar and preservatives. I found this recipe and actually made a big batch, divided it into little jars and gave them away as Christmas gifts. The best place to buy the ingredients is from a grocery store like Sprouts with the large bins of various nuts and fruit. You can alter the recipe to include your favorite nuts and fruit.

Ingredients

4 c quick oats

1 c toasted almonds (sliced or chopped)

1/4 c wheat germ (if you need a gluten free version, leave this out or swap for corn meal or oat bran)

1/4 c flax seed

1 t cinnamon

1/2 t nutmeg

1/3 c canola oil

2/3 c honey (or even better, try agave nectar)

1/2 c raisins

1/2 c dried pineapple

1/2 c dried cranberries

1/2 c dried mango or papaya

Directions

1) Preheat oven to 300 degrees

2) Mix oats, almonds, wheat germ, flax seed, cinnamon, nutmeg, canola oil, and honey in a large bowl

3) Cover a large cookie sheet with parchment paper and spread the mixture out evenly

4) Bake for 20 minutes and let cool.

5) Once cool, break up the mixture into pieces and mix in the dried fruit.

Category: Nutrition

Quinoa Stir Fry

Published on Feb. 18, 2012 at midnight by XC

I got this recipe from the fabulous Brandon Campbell, who runs

2 red, green, or yellow bell peppers, chopped – I LOVE bell pepper

1 cup of frozen corn

A handful of asparagus stalks, cut into 1 inch pieces

(You can add any other vegetables you like)

1/2 package lean ground turkey (browned)

1 can of organic black beans, drained and rinsed

splash of lemon juice

splash of lime juice

dash of salt and pepper

splash of soy sauce

Directions

1) Cook the quinoa (1:2 quinoa to water ratio) and set aside.

2) Place a large saucepan over medium heat. Cook the lean ground turkey and set aside.

3) In the same pan, add the oil, onion and garlic. Sauté for about 3 minutes.

4) Add the bell peppers, corn and asparagus, cook until the vegetables are tender.

5) Add the ground turkey and beans and cook for another 10 minutes, adding the rest of the ingredients.

6) Place a serving of quinoa on each plate and top it with the vegetable mix.

**Tailored Fitness Nutrition Plan: This meal counts protein (ground turkey and beans), vegetables (bell peppers, corn, and asparagus), and high quality carbohydrate (quinoa).

Category: Nutrition

Fun and Games

Published on Feb. 18, 2012 at midnight by XC

Guest Blog post – By Rebecca Duckworth
Despite the modern perception or what you may have heard, exercise is all fun and games. At least, I’ve always thought so. I grew up as a very active, very competitive kid. I’m talking REALLY competitive. I could make a game out of anything: from how high I could climb in a tree to how much more quickly I could eat dinner than someone else. I even raced a printer once to see if I could bathe faster than it could spit out words on a page…and I won. Mind you, it wasn’t a laser printer, but one of those slow cadenced ones that used the paper with hole punched and perforated edges, but still. I was a pretty darn competitive kid.

So, naturally, I had an affinity for sports. I loved playing soccer, basketball, tee-ball, surfing, skimboarding, and running track. I loved doing anything and everything active. And I’ve never really grown out of it. I’m still the type of girl that will have both feet in the ocean and both hands on a surfboard faster than anyone can unfold a chair and open a book.

You know what bums me out, though? The fact that most adults outgrow that love for games, and often concurrently, their love for exercise. Now, I’m not saying that everyone should be a surfer instead of a beach lounger, but I am suggesting that we should look forward to physical activity as much as we look forward to relaxing. Stop laughing. I’m serious.
Alright, it’s personal example time. I love to pole vault.

Category: Fitness
|
Read More

Shrimp Rolls

Published on Feb. 18, 2012 at midnight by XC

I serve these shrimp rolls as either an appetizer or as our meal with a side of edamame and brown rice. Yummy and fresh!

Ingredients

24 medium shrimp (peeled, de-veined, cooked)

3 ounces rice noodles

8 –7 inch rice paper wrappers (you may have to go to an Asian grocery store for these)

24 mint leaves

1 large carrot, shredded

2 cups finely shredded romaine lettuce

2 scallions thinly sliced

½ c jarred Thai peanut sauce

Directions

1) Cut shrimp in half.

2) Boil water, add noodles and cook for approx. 3 minutes

3) Fill a shallow bowl with warm water. Working with 1 rice paper at a time, soak a wrapper for 30 seconds and transfer to a work surface.

4) Arrange shrimp halves across the wrapper, top with mint leaves, noodles, carrots, scallions, and romaine. Fold in the sides and starting from the bottom, roll up the rice paper.

5) Cover with a damp paper towel and repeat to make 8 shrimp rolls.

6) Serve with the peanut sauce (in moderation).

**Tailored Fitness Nutrition Plan – These rolls count as a protein (shrimp), vegetable (carrots and lettuce), and healthy fat (peanut sauce).

Category: Nutrition

Healthy Appetizer – Caprese Salad on a stick

Published on Jan. 12, 2012 at midnight by XC

I used to dread it when I was asked to bring an appetizer to party because I never knew what to bring! Most appetizers are complicated to prepare and quite fattening. When I learned about this simple recipe, it instantly became my “go to” appetizer. It’s colorful presentation and fresh taste always make it a big hit.
Ingredients:

Cherry tomatoes

Basil

Mozzarella balls (or you can cut up a mozzarella cheese stick in a pinch)

White balsamic vinegar

Toothpicks

Directions:

1) Wash the tomatoes and basil

2) Tear the basil into bite size pieces

3) On each toothpick place 1 tomato, 1 piece of basil, and 1 mozzarella ball

4) Arrange them on a platter and right before serving, drizzle with white balsamic vinegar

Note: If you are taking the appetizer to a party, it’s best to bring the balsamic vinegar with you and drizzle it on once you arrive. It saves you a mess in the car!

**Tailored Fitness Nutrition Plan – These count as a protein (cheese) and a vegetable (tomato and basil).

Category: Nutrition