Kids Nutrition: How much protein-dairy-fruits-veggies does a Toddler need?

Kids...just how are we supposed to feed them?  We want them to grow up healthy and strong in all aspects of life.  As moms we all have the same goal.

And believe it or not -- supporting their nutritional health is a lot easier than you think.  In this video I am going to hit the Top 5 Things every Mom Needs to know about Kid's Nutrition.


  • Portion Perfection
  • Nutrient Needs (also includes water needs)
  • The Plate Method
  • Can kids have candy?
  • How to make a Healthy Plate while still providing your kids with their favorites like Mac n' Cheese and Pizza.





To get the 6 page Kids Nutrition just go to www.mif.me/kids

Subscribe to my YouTube Channel for Free Workouts every week and more Kitchen Hacks!  Kitchen Hacks like the Top 10 Diet Mistakes Moms Make.

10 Day Core MeltDown for Moms


Hot Darn...Spring is fast approaching!  And with that comes vacations, swimsuits, tank tops, swimsuits, shorts, swimsuits.  You get the picture.

So I created a 10 Day Core Meltdown with all new videos - and they can all be done in 20 minutes or less!  All the videos are on YouTube so they are super easy to follow.  No signing up, no links, just do the videos.  And we broke down the 10 Day Schedule on Pinterest.


And make sure you follow our 3 Day Hunger Reset.  Exercise alone is great, but getting your diet in check will help that scale drop!

Here are the 8 free core workout videos 10 Day Core MeltDown...

Post Workout Ab Routine http://youtu.be/497ijFy9ZV8
10 Minute Tabata http://youtu.be/I-knHLHJTJw

How to do a Postnatal Core Workout - 8 Free Postnatal Exercises

First things first, let me give you the rundown on what happens to your body during pregnancy. A lil' education never hurt anybody:)

After pregnancy, your uterus shrinks about a finger width every day. In five to six weeks, it will return to pre-pregnancy size. That means in that time it will go from the size of a watermelon to the size of an orange. Pretty impressive, right? Your body is remarkably adaptable, and your recovery to pre-pregnancy hormone levels, uterus size, and so on is a postpartum miracle. Your core muscles are just as adaptable. 

But you have to use all 4 ab muscles to make them bounce back. You cannot expect them to bounce back unless you initiate the muscle fibers...by you guessed it...doing core exercises.


During pregnancy your Tranverse Abdominis and Pelvic Floor support that baby.  So wouldn't it be wise to work those muscles to get your stomach to go back to the way it was?
----Crunches work the rectus abdominis, not the transverse abdominis 
----Directly form Wikipedia Training the rectus abdominis muscles alone will not and can not give one a "flat" belly; this effect is achieved only through training the TVA.

Using the transverse abdominis muscle is a big part of your postnatal abs. The TA is a thick layer of muscle that runs from hip to hip, wrapping around the torso from front to back. The muscle fibers of the TA run horizontally, similar to a corset or a weight belt. These muscles are your true core muscles, and strengthening them will give you power and tone your entire body. 

So we are going to get deeper and work you inner core.  It is a wonderful workout for beginners and workout veterans.  


We include modifications for diastasis recti since we do not use the rectus abdominis.  More about  diastasis recti, how to exercise with diastasis recti and how to test diastasis recti click her for the What is Diastasis Recti 2 min video.

Use this free 8 min Postnatal Core Workout.   8 free postnatal exercises to get you going in your quest to get your body back!


There is a full 30 day program - just go to my  YouTube 30 Day Challenges.  Or buy the Postnatal SlimDown DVD at Target, or online at Amazon.com and momsintofitness.com.



New Year, New You...Are you ready?

Are you ready?! Let's kick off the New Year with New Habits to get you in the best shape you've ever been! The kiddos are headed back after Christmas break and it's time to get back to YOU. You give so much as a mom, you owe it to yourself to take care of you too. Now is the perfect time to Commit to Get FIT!


Are you wondering how to get back into your fitness routine? Check out the 5 habits you need to start in this post

 

Get started working out for FREE!  Join me for the 30 Day New Year, New You Postnatal Challenge starting January 5th. Grab your daily workout and follow along on my Pinterest boards. Need a workout in 10 minutes or less? Or heard about Tabata, but not sure what it is? That's there too!

 

Follow me on Instagram for workouts, recipes, inspiration and more. Tag a friend to do the workouts with you and keep each other accountable!

 

Convenience trumps all - even for fitness and dietitian peeps! So I sat down with our RD and created the top 4 things you need to know to get yourself and the kids healthy. Stay tuned for the Kitchen Hacks coming to the blog later this month!

 

Are you looking to kick your workout up a notch? Add PFX Core & Glutes in the Moms Into Fitness App to your routine to get those buncakes and core firing!

 
Let's make this YOUR year. This is your chance! I have the path all mapped out for you, so join me! Let me know your fitness goal and let's achieve it together!

The Day after Thanksgiving - I give you permission to indulge

You indulged.  We all indulged.   And you know what -- it is totally ok to indulge!!  1 day is not going to throw off your weight (scientific fact 3,500 calories = 1 lb).   Maybe you ate 3,500+ calories yesterday (and burned about 1,500 by just being alive) and are feeling quite swollen.  But let's get you back on track before 1 day of indulging turns into the month of December.  You may need to follow the 3 Day Sugar Cleanse in Step 5, keep reading.

Step 1 -- Maybe the most important step. Put on your workout clothes. Make the decision to workout. Even if it is only for 15 minutes!


Step 2 -- Do a HIIT workout. High Intensity Interval Training. The kids are home and there is minimal time. Unmotivated? Refer to Step 1.  

I posted my favorite HIIT workout on www.instagram.com/momsintofitness -- do each exercise for 1 minute, repeat 4x
Step 3 -- Hydrate! Hydrate! Hydrate! If you are like me you woke up a little swollen from all the salt intake yesterday. Get your systems back in order and help flush fat with water. Shoot for 8 cups, 10 cups if you followed Step 2, 12 cups if you are breastfeeding.

Step 4 -- Be prepared for the Holiday Season.  Not in terms of the 66 tasks on your list, but daily nutrition and exercise.  Commit to working out 4x/week.  Prepare healthy snacks ahead of time - they are just as easy to reach for as the red and green Hershey kisses or Gran's Puppy Chow.  I tend to "fall off the bandwagon" around 4:00.  I am usually bussing kids around and hungry.  But if I am able to pull some clean fruit or string cheese out of the fridge or have some packed foods in the car (like health bars) I will less likely gorge myself in Gran's Puppy Chow (most days anyway;)


Step 5 -- Do not pull your usual stunt...I will start my diet tomorrow.  Enjoy some Holiday treats but do not go overboard.  If you feel yourself falling fast into the Holiday sweets, do a quick All Natural 3 Day Sugar Cleanse, it will reset your Hunger Cycle.


Here is what the hunger cycle looks like. You wake up in the morning feeling hungry but because you have to rush kids out the door and don’t have time to cook, you grab a sugary granola bar or down a quick bowl of sugary cereal. This makes you full in the moment, and meets your calorie needs but 2 hours later you are hungry. Why? When refined carbohydrates, or sugar, are digested the yare converted to glucose and quickly hit the blood stream giving you an immediate spike in blood sugar (or blood glucose) which boosts energy. Your body then releases insulin to move the glucose into cells to it can do its job. However what is not immediately used is then stored in the body. This all happens pretty quickly, sometimes within a 2 hour time period, leaving you feeling hungry. When we get hungry it is one way our body cries out for energy and because our bodies are efficient it craves the most readily available source of energy... sugar. Here is where the cycle begins again. 

Yeah, yeah, I have been MIA for the last 6 months.  It started with taking off the summer - something I had been promising myself since my 6 year old was in the baby bjorn at 2 weeks old and I was making final edits to my first book.  Standing to write most of the book because it was the only thing that soothes a 2 week old (how do they know you are not sitting?  never figured that out).  So I spent the summer with my kids and put the computer aside!

Then we moved into the house we have been saving, designing and building for the last 4 years.  Not realizing what it is like to move 3 kids and 3 kids stuff - holy tamales.  I am glad it is our forever house!  6 strep throats, 2 stomach flu's, a babysitter that needed to concentrate on her Master's and not my little ones, the start of 1st grade, Halloween, my 10 year anniversary to my husband and a closet that is finally put together...well that brings me up to speed in November.

My new favorite things are: my 6 year old can read to me and it's amazing, the new 18 quart Crock Pot that fits a turkey, Kids Gap constant online sales, my organized closet, my 3 year old that will now eat a vegetable (so it's only green beans but it's start), the early Christmas trampoline the grandparents got for the kids that tires them out--it works in my favor too,  my 4 year old that loves to give hugs, my 6 year old that will go to bed 2/7 nights without a fight, my mom that loves scrapbooking (since I am still on Rylan's birth, he is 4), still love my minivan, snow and everything that has to do with kids playing in the snow, oven baked tacos I found on Pinterest, there are too many to list.  But that's me and the last 6 months and all the love and laughter and stress.

That said - Moms Into Fitness has some pretty exciting news.  Coming this January!!!

How to get your body back after C-Section!

How to get your body back after C-Section, and Vaginal Delivery vs. C-Section
1 week post c-section
First and foremost, no exercise should be performed until you have your doctor's permission!
Please note I am not saying one or the other is better.  That is up to your OB.  We all end up in C-sections for different reasons and different doctor's opinions (always looking out for the best result).  For me it was a transverse baby, a baby with scary low fluid and a third baby who came at 35 weeks.  I kinda gave up that I would have a baby the ole fashioned way.  But hey I didn't get pregnant the ole fashioned way (except #3 blessing!)
Ok, so C-Sections are scary, but they aren't bad!  For me I was in lala land trying to breastfeed my 1st baby in the recovery room…couldn't quite pull it together:)  The pain was covered up by drugs - although the drugs spoke for themselves as I fell asleep mid-sentence constantly.  But what happens afterwards - when it's time to get your body back?
For my vaginal delivery gals - I have always envied you a bit.  You are also left with a " a little mess", but pushing a baby out is an amazing feat!  Our ab muscles are affected the same way - we are all pregnant the same way.  Your recovery will be slightly different fromm c-sections, …so keep reading.
Does a C-Section cut your muscles?
A C-section is a surgical procedure so there will always be some scarring, but unlike what most women think, your doctor will not be cutting through muscle with the exception of the uterus. When a C-section is performed two sets of abdominal muscles are separated from one another but are NOT cut. A transverse (horizontal) cut—the so-called Bikini Cut C-Section—actually causes fewer complications. Since it is below your bikini line it will be far less noticeable than a longitudinal (vertical) incision.
If you had a C-section some exercises could bother your incision site, so back off until you are ready and only do exercises you are completely comfortable doing. If you feel some discomfort try saying "hut" while doing the work. And/or support your abdominal area with a pillow for more comfort. Otherwise you should be able to exercise around 6 weeks when your doctor releases you. You will just need to start out a little slower than if you had a vaginal delivery. And you may feel numbness for a few months after your procedure. Why? Your nerves were cut and will take a bit to recover.
A C-section is like having a cast on your arm. It will take longer to recover, but the good news is you can have the same end result as a vaginal delivery. As you read above, a bikini cut c-section does not cut through your muscles. The fascia is one of the 5 layers cut as your doctor goes in to get the baby. Fascia covers the muscles and acts as a sheathe to keep our waists compact. After birth your fascia will be back to 90% of its original strength within in 6 weeks, the other 10% will come back within a year. You cannot strengthen or tighten your fascia without surgery…so preventative measures are necessary...staying within the recommendedweight gain is a must!
Vaginal deliveries with midline episiotomies, especially 4th degree (1st being smallest) can create dysfunction of the pelvic floor, which also interrupts core function. Several of the tools and instruments that doctors use to assist you in giving birth, vacuums and forceps, for example, can cause PF dysfunction.
You will have to train your Pelvic Floor and Transverse Abdominis, both deep muscles of the core. Whether you have a vaginal delivery or a c-section the Pelvic Floor and the TA act as a sling to your baby. Which is why you need to train these specific muscles to get back the integrity and strength of your core before returning to traditional abdominal exercises.

The Hottest Trend in Workouts: HIIT, Tabata & Crossfit (free workouts for moms)

The Hottest Trend in Workouts: HIIT, Tabata & Crossfit
Consider these workouts the hot buttons for the New Year.  Why?  You not only feel like you have worked out to the max, your body registers the intensity and burns more calories.  Shred mega calories in under 25 minutes!


HIIT – High Intensity Interval Training
Sarah Joseph, a colleague of mine with a Masters in Exercise Science, explains it best! It’s been around for ages but has recently become more popular with exercise programs such as P90X, Insanity, and various other independent projects by fitness gurus. There is a reason why this type of training has become popular in highly motivated individuals and why you should try it too. You can Google a list of reasons why you should try HIIT training but I’m going to try to give you some info that might not seem as obvious.  READ MORE…
FREE HIIT Toning workout:

Tabata Protocol
Tabata, a style of HIIT (High Intensity Interval Training) or HIIE (High Intensity Intermittent Exercise), is a short intense workout that burns mega calories.  It can be used to train cardio, strength, pretty much anything.  And the best part?  In 20 minutes or less you can get a complete Total Body Workout.  Tabata started out in 1996 with a Speed Skating study done by Izumi Tabata.  The research proved a large gain in V02 Max, otherwise known as your ultimate fitness ceiling.  Unlike a HIIT style workout, Tabata has a Protocol of 20 seconds on and 10 seconds off.  This is repeated for a total of 4 minutes, then recovery.  These 4 minutes are considered one round.    And the rounds are manipulated to make the workout easier or harder.

FREE Tabata Cardio workout:





















CrossFit
Cross Fit can be found in gyms across the U.S.  Extremely popular due to it’s measurable way.  It can be done with or without equipment and usually different components of the workout (time, reps, exercises) are manipulated so one continues to see results and can measure their increased fitness level.  The goal is to go fast with good form.

2 Cross Fit style workouts
*WarmUp & CoolDown on your own

Workout Option 1 Rep Total = 1 min of each exercise, 3 rounds, count every rep (i.e. you did 35 screamers in minute one, start counting from 36 in minute two).  GOAL: complete more reps with each round.


Workout Option 2 AMRAP (as many reps as possible) = 12 reps of each exercise, no rest,. GOAL: perform as many rounds of the 6  exercises as you can in 15 minutes.

*If you happen to be a mesomorph body type like me, the maximum you should do the plyometrics in this workout is 2x/week. 


The Maintenance Workouts

You've completed Pretty Fierce, now what? Welcome to Pretty Fierce X, my brand new maintenance workouts in the Moms Into Fitness App for Apple, Droid and Kindle devices. If you want to continue seeing results, you've got to put in the work! I've got the plan all mapped out for you with Pretty Fierce X, Pretty Fierce XX and Pretty Fierce XXX. 




New workouts every month so you can continue to challenge yourself to be the healthiest, fiercest mom you can be! The workouts come complete with mobile calendar telling you what to do each day, making it easy. 

Order the Pretty Fierce Maintenance 3 month pack for only $19.99 (retail $14.99 EACH) I'll be right there every step of the journey, join me now!

*Download code will be emailed to you within 2 days.





The Details:
Pretty Fierce X: For days 61-90 after the Pretty Fierce 60 Day Total Program.  Comes with Maintenance Calendar and 2 new workouts.  Total Body Endurance 2 (45 min) to help you sustain workouts longer and burn right through the fat.  Core Plyometrics (32 min) for a brand new challenge, from 1 leg plank walks to Plank Froggers.  *Not for Diastasis Recti.

Pretty Fierce XX: For days 91-120 after the Pretty Fierce 60 Day Total Program.  Comes with Maintenace Calendar and 3 new workouts.  Upper Body Endurance (30 min) to create long, lean arms.  Lower Body Endurance (30 min) to burn max calories and lift the glutes.  Plus the Core Carving Workout (15 min).  *Not for Diastasis Recti.

Pretty Fierce XXX: For days 121-150 after the Pretty Fierce 60 Day Total Program.  Comes with Maintenace Calendar and 3 new workouts.  3 Metabolic Conditioning Workouts, each 28 minutes.   *Not for Diastasis Recti.

*Cater to your schedule and choose from the 4 day Calendar or 5/6 day Calendar.



The 3 Day Cleanse: jumpstart weight loss!

Woke up this a.m.,
My body in complete mayhem,
swollen head to toe,
don't wanna eat stuffing no moe'

My body has a desperate plea,
please, please exercise me!
It said get rid of the chips and dips,
and please, please follow these tips!

So here we are 4 days after Thanksgiving.  And although I can proudly say I worked out 3 of the last 7 days, I cannot say I ate well, AT ALL!  Between the movie theater treats, rotel dip and Turkey dinner x 3, well I ate my way through the last few days.

Ho Hum, what the predicament.  And I refuse to gain another 5 lbs like I did last year over the Holidays (see pictures below).  In fact, did you know stats show the average weight gain between November and January is 5-7 lbs!

So if you are feeling like me, no worries I have some advice that will make your body happy with glee:)

The 3 Day Sugar Cleanse
Our body needs carbohydrates, especially to help our brain and muscles function. However, in today’s culture we are absolutely surrounded by the macronutrient in a form that can actually inhibit our weight loss goals. While carbs are necessary, and should make up 45 to 60 percent of your entire daily intake, your main source of the nutrient should be fruits, vegetables, and whole-grains. Instead, refined flour, rice, and sweets rule the roost. 

If you find yourself stuck in a carb craving mode there is a way to cleanse and reset your body. Cravings are complicated; they can be triggered by hunger but also emotions. If you find you are an emotional carb consumer, it is important to find way to deal with your emotions in a way that doesn’t send you to the pantry. However, if you feel that your sweet addiction is fueled by hunger it is most likely you are stuck in a hunger cycle. This hunger cycle is common and usually centers around sweets and refined grains.

Here is what the hunger cycle looks like.  You wake up in the morning feeling hungry but because you have to rush kids out the door and don’t have time to cook, you grab a sugary granola bar or down a quick bowl of sugary cereal. This makes you full in the moment, and meets your calorie needs but 2 hours later you are hungry. 

Why? When refined carbohydrates (the sugar and white foods are your refined carbs, do not eliminate carbohydrates all together) are digested they are converted to glucose and quickly hit the blood stream giving you an immediate spike in blood sugar (or blood glucose) which boosts energy. Your body then releases insulin to move the glucose into cells to it can do its job. However what is not immediately used is then stored in the body. This all happens pretty quickly, sometimes within a 2 hour time period, leaving you feeling hungry. When we get hungry it is one way our body cries out for energy and because our bodies are efficient it craves the most readily available source of energy… sugar. Here is where the cycle begins again.

The good news is you can stop this cycle. By eliminating all added sugars from your diet for 3 days you are giving the body time to deplete some glucose stores while also breaking the hunger cycle. The goal is to replace the normal sugary foods you would reach for with lean protein, whole grains, fruits, vegetables and dairy foods. These foods are metabolized in the body at a much slower rate and have a considerably lower impact on your blood glucose levels.


Cutting all sweets for 3 days will help curb your cravings and help jump start your weight loss. Keep in mind, this is not something you do for 3 days then go right back to what you were doing before. The purpose of the 3 day time period is to give you a goal, but you will also find that after 3 days you are much less likely to crave the food. This does not mean you can never have sweets again, but it needs to be sparingly. Allowing yourself a sweet treat 3 times per week, however if you can replace the desire with a different food such as pears, apples, or banana you will better serve your body and not start a slippery slope back to sweets-ville. Cutting carbs will help the physiological reason why you are cravings sugary foods, but you may still need to work on the emotional aspect of the food. If you do not address both aspects of your relationship with the food then it is likely you will regain all the weight once oyu allow sweets back into the diet.

Sugar Cleanse content comes from our NEW Cook Once cookbook

So cheers to the next 3 days!  You with me?!?!


December 2012 (last year)
December 2012 (last year)
January 2013
January 2013