All Posts by FitishMoms

Win The Guru Subscription Box from YogaClub.com (arv $160)

Welcome to the YogaClub.com Giveaway. We are excited to be able to offer 1 winner The Guru Subscription Box (arv $160). You can read all about YogaClub.com here.

The winner must be 18 years of age or older and a resident of the US to enter

This giveaway will run from 11.5-11.19 11:59 pm est
The winner will have 24 hours to respond to the winner notification email.

You can enter on the Rafflecopter widget below. Good Luck!
a Rafflecopter giveaway

Disclosure:
We reserve the right to make revisions, to cancel, or suspend this contest for any reason. We are not associated with any of the companies named above. The odds of winning are based on the number of entries received Open to the US 18+ only. Confirmed Winner(s) (by Random.org) will be contacted by email. Winner(s) have 24 hours to respond before a new winner is chosen. No purchase necessary. Void where prohibited by law. The sponsor(s) will be responsible for product shipment to winner(s) of this giveaway. What U Talking Bout Willis? (and any other blog participating) is not responsible for product shipment/delivery. This event is in no way administered, sponsored, or endorsed by, or associated with, Facebook and/or Twitter, Google, Pinterest. This disclosure is done in accordance with the Federal Trade Commission 10 CFR, Part 255 Guides Concerning the Use of Endorsements. Entrants must only enter with either one email address, IP address and/or Facebook account, anyone found violating these rules will be disqualified. It is at the sole discretion of the admin of the giveaway if the winner has met the rules or not.

AB DOER 360 $200+ ARV GIVEAWAY

John Abdo ranks among the world’s most honored fitness coaches and inventors.  While John’s career includes Olympic trainer, author, and lecturer, he is perhaps best known as the master trainer who brought to the fitness world the AB Doer.

John – who is a Fitness Hall of Fame inductee – first launched his famous exercise machine in 1997.  A lot has happened to the AB Doer over the past 20 years – and the AB Doer 360 is John Abdo’s newest – and best – version of the iconic machine.  We had an opportunity to work with the AB Doer over the past month – and you can really ‘feel the burn.’  It’s really no wonder why there are over five million AN Doer users.  The AB Doer 360 enlists multiple patented technologies that work together to tone muscle, condition cardio and even provides a massage – thanks to its dual-foam roller system delivers a comforting back massage while exercising.

For busy folks like us, John fine-tuned his AB Doer 360 to condense workout times by combining multiple exercise motions all at the same time, as his patented ’Spinal Mobility Chamber’ allows the body to move naturally to condition your body and midsection 360 degrees.  The all-new AB Doer 360 shapes the body and helps reduce fat in a simple-to-use, easy-to-store exercise machine.  We particularly like how the AB Doer 360 does it all, as opposed to other exercise systems that require different locations and settings for various exercises.

The place to bring home your AB Doer 360 is GetAbDoer360.com.  But we’re giving away one right here!

Here’s how to enter for your chance to win an AB Doer 360:

You must be a resident of the US and 18 years of age or older to enter.

This giveaway will go from 10.17-31 11:59 pm est

All you have to do is enter on the Rafflecopter below and Good Luck!

a Rafflecopter giveaway

Disclosure:
We reserve the right to make revisions, to cancel, or suspend this contest for any reason. We are not associated with any of the companies named above. The odds of winning are based on the number of entries received Open to the US 18+ only. Confirmed Winner(s) (by Random.org) will be contacted by email. Winner(s) have 24 hours to respond before a new winner is chosen. No purchase necessary. Void where prohibited by law. The sponsor(s) will be responsible for product shipment to winner(s) of this giveaway. Mom Blog Society (and any other blog participating) is not responsible for product shipment/delivery. This event is in no way administered, sponsored, or endorsed by, or associated with, Facebook and/or Twitter, Google, Pinterest. This disclosure is done in accordance with the Federal Trade Commission 10 CFR, Part 255 Guides Concerning the Use of Endorsements. Entrants must only enter with either one email address, IP address and/or Facebook account, anyone found violating these rules will be disqualified. It is at the sole discretion of the admin of the giveaway if the winner has met the rules or not.

Almond Chocolate Chia Bars

Are you looking for a snack that is both healthy yet decadent? Yes please! You should try these Almond Chocolate Chia bars. They are so easy to make,  you don’t have to cook and they are fast and easy too! Even my kids can make these.

These Almond Chocolate Chia Bars are the perfect bar for snacking! No bake, paleo, refined sugar free, gluten free, vegan, dairy free.

Perfect for both pre and post workouts or whenever you want a little chocolate treat and you don’t have to feel guilty about it because this is REAL FOOD and good for you!

Almond Chocolate Chia Bars

  • 1 cup oats
  • 1/2 chia seeds
  • 1/4 cup unsweetened, shredded coconut + two tablespoons for topping
  • 3 tablespoons raw cacao powder
  • 1/2 cup almond butter
  • 1/4 cup raw honey
  • 1/2 teaspoon almond extract
  • 1 tablespoon maple syrup
  • 2 tablespoons almond milk

In a large bowl combine the oats, chia, coconut and cacao powder. Mix.

In a small bowl, heat the honey and almond butter together. Mix in the syrup and almond extract until everything is combined.

Pour the wet into dry and begin mixing together. Once everything is mostly coated, add in the almond milk and mix until sticky looking.

This will take a few moments, really mix it up.

Line an 8×4 pan with parchment paper and place the mixture into the pan. Using a second piece of paper press the mixture down evenly into the pan.

Sprinkle the coconut and use a silicone spatula to press it into the mixture.

Freeze for 60 minutes. Remove from the freezer and cut into bars.

Makes five bars.

5 Ways You Can Use Coconut Oil to Lose Weight

Five Ways to Use Coconut Oil to Lose Weight

When it comes to weight loss, coconut oil is often considered a fat-burning super food. Making coconut oil a regular part of your diet gives your metabolism a boost and keeps your appetite in check.

Want to start taking advantage of the power of coconut oil? Here are five simple ways to make it part of your diet routine.

Stick With Supplements

The easiest way to work coconut oil into your schedule is to buy supplements. While this method doesn’t let you experiment with the flavor of coconut oil, it makes getting the recommended dosage as easy as taking a couple of capsules every day.

Use in Place of Other Oils

Whenever a recipe calls for cooking oil, vegetable oil or olive oil, take the opportunity to use coconut oil instead. Many recipes, which call for butter or margarine can also be prepared with it. Not only does this infuse your meals with the nutritional benefits of coconut oil, it helps to eliminate unhealthy fats from the menu.

Add a Splash to Coffee or Tea

A bit of coconut oil in your coffee or tea is a great start to your morning routine. It reduces hunger cravings and keeps you from reaching for snacks throughout the morning and afternoon.

Create DIY Dressings and Toppings

Coconut oil can be used to make a variety of healthy dressings, toppings and dips. Keep several of these homemade condiments on hand. It makes adding a bit of coconut oil into every meal a breeze!




Blend Into Shakes or Smoothies

Healthy shakes and smoothies are a popular way to turn fruits and vegetables into tasty, refreshing treats. Add some coconut oil to your smoothies and they’ll be more effective at satisfying your hunger. To make the healthiest smoothies, try to use fresh ingredients and as little sugar as possible.

Surprising to some, cooking oil is one of the most versatile products in your pantry. When weight loss is the goal, there’s absolutely no reason not to use it.

6 Ways to Overcome Cravings

6 Ways to Overcome Cravings

Food cravings have a way of sneaking up on you. No one is immune. But, the good news is this. There are several ways to overcome cravings. These are just a few of them to consider.

Distract Yourself

When you’re craving something sweet distraction can be your best friend. Try calling or texting a friend, picking up a good book or even exercising for a few minutes. It really does help to keep cravings at bay.




Wait it Out

Even though it may seem like your craving is going to last forever, it won’t. Think of a craving like a wave. It hits you, it builds up and then it disappears.

Drink Water

You can actually be thirsty when you feel hungry. Who knew, right? The next time you get a craving for something, drink a large glass of water. Many times, the urge to eat something disappears in just a few minutes. Better yet, drinking plenty of water is good for you!

Get Plenty of Rest

Depriving yourself of sleep sometimes leads to more cravings. When you don’t get enough rest, it causes the hormones that affect your appetite to fluctuate wildly during the day.

6 EASY WAYS TO BURN 100 CALORIES (WITH THE KIDS!)

Eat Regularly

It’s always best to eat on a regular schedule, if possible. Hunger is one of the main reasons people experience cravings. But, if you can’t eat on a regular schedule, one easy solution is to keep healthy snacks on hand.

Never Go Grocery Shopping Hungry

Going food shopping when you’re hungry is one of the worst things you can do when you’re craving food. Why? More cravings and impulse buys! Not only that, do you really want to be one of those shoppers who eats a bag of chips right there in the store?

These are five super-simple ways to overcome cravings. Don’t let these annoying urges get the best of you. Remember, these tips, the next time you get hungry. The bottom line is you’re stronger than they are!

Baked Salmon & Asparagus

We all know that salmon is good for the brain but did you know that salmon is great after you workout? Research suggests that the omega-3 fatty acids found in salmon may help reduce post-exercise muscle inflammation. It lowers the amount of prostaglandin, a naturally produced compound in the body that can trigger inflammation. Additionally, salmon is packed with lean protein, which is essential in cell generation and promotes muscle repair.

At just 4 calories a spear, asparagus is the perfect side dish to go with your salmon. It is very low in fat and half of its calories are from protein.

Baked Salmon & Asparagus

Salmon is very easy to make. A lot of people get scared to cook it but the truth is, there isn’t much faster food, that tastes delicious around. The trick is getting the right Salmon. You want wild salmon bought from a good market. You can buy fillets or steaks. It should not smell fishy at all.

Asparagus Ingredients and Instructions

1 LB Fresh Asparagus Spears
3 Cloves Garlic, minced
1 TSP Himalayan Sea Salt
1/4 TSP Fresh Ground Black Pepper
2 TBS Olive Oil
1/4 Cup Butter (or you can skip if you are cutting fat)

Trim asparagus spears by breaking off the hard end and carefully peeling the hard layer off the stems with a vegetable peeler. In a large skillet, melt butter over medium heat, turn up to medium high stir in olive oil, salt, pepper and garlic but don’t allow to brown. Add in the asparagus and cook for 10 minutes turning often to ensure that asparagus is evenly cooked and coated with seasonings.

Baked Salmon Ingredients and Instructions

4 3 ounce Salmon Fillets
Pink Himalayan Sea Salt
Fresh Ground Black Pepper
Olive Oil to Drizzle

On a non stick baking sheet place seasoned fillets skin side down. Drizzle with olive oil. Bake at 450 degrees for 12 to 15 minutes until fish flakes easily. Serve with asparagus on the side.

30 Day Squat Challenge

This is the perfect squat challenge for beginners! Squats work your glutes, quads, hamstrings, hips, and even your abs. A full-body workout! By the end of the challenge you will have a stronger core.

New to squats?
You can use a chair to stabilize yourself until you are comfortable and can deepen the squat.

Need a challenge?
If you are already comfortable using your body weight add some dumb bells for added weight.

Be sure to check with your doctor before starting any new exercise.





Are you Drinking Enough Water?

Are you getting enough water? Hydrating, like diet, is extremely important in fitness and in sport in general. If the body does not get enough calories during physical effort, it can take them from its own ‘deposits’ of adipose tissue, or even from the muscular proteins; but when water is insufficient, things are much more complicated and there are bigger risks for the body.

Water is involved in all the metabolic processes, so not providing the body with enough liquid can have as a consequence perturbation of the bio-chemical reactions, which directly influences the effectiveness of the training and even the practitioner’s state of health.

Physical effort, especially the aerobic one, leads to dehydration through perspiration (which regulates the temperature of the body, preventing over-heating). There is a very strict rule which imposes drinking water (liquid) before, during and after physical effort. Besides regulating the body temperature, correct hydrating helps eliminating the toxic substances resulted during and after the training (urea, sodium, etc.) easier; hydration acts like a ‘means of transport’ through perspiration and urine. Thus, the metabolism of blood sugar, lipids and proteins is developed in good conditions, ensuring contraction force for short time and especially for resistance efforts.




There is also the opposite of dehydration – over hydration, due to excessive consume of water. In this situation, besides the inconvenient of very frequent urination, the blood vessels are overloaded and this leads to making the work of the heart, which must provide a much too big volume of pumping, more difficult. As a consequence, the effectiveness of the training is hindered and the sport performance does not get to the expected level. The sensation of ‘heavy body’ can also appear for the practitioner of common fitness.

As for the type of liquids, the sportsman must supervise the level of effort which produces dehydration and melting of the glycogen reserves. Besides water, the practitioner can use isotonic drinks, (which have an electrolytic composition similar to the one of the body) or liquids containing sugar easy and quick to absorb by the body (fructose, glucose, dextrose, etc.). All of these can contribute to fast restore of the glycogen reserves of the body. It is advisable to drink the liquids in small and frequent doses, so that the body assimilates them better and they do not briskly overload the body during effort.




Both in over hydrating and in dehydrating, there is the risk of ‘putting to work’ too much the renal excretory function. Over hydrating can have as a consequence significant elimination of electrolytes, which are precious for the body (potassium, sodium, iron, zinc, etc), and they need to be replaced from sources as natural as possible (fruit, vegetables, mineral water, etc.). In case of dehydrating, the volume of urine will be severely diminished because the body will try to retain mineral salts and vitamins. Besides unwanted deposits, renal lithiasis, gout, etc., a very severe consequence of this effort of the body to retain liquid is renal blocking.

Correct hydrating involves a certain discipline, which means that liquids must be consumed repeatedly during the day, not only during physical effort. A person must not get to feel thirst. This is only a very late alarm, signaling that the right quantity of water has been missing from the body for a couple of hours. Except while eating and immediately after, in order not to perturb digestion by excessive diluting, a real prophylaxis of dehydrating and over hydrating can be made through correct, constant and preventive consume of liquids.

Calf Cramps – 5 Ways to Avoid the Pain

If you are a runner, then I am sure that you will know about calf cramps.

Imagine this scenario if you will. Let’s say that you are 7.5k into a 10k run and the road starts to incline. Ever so slightly, but enough to put that extra strain on your legs as you try to maintain contact with the leaders. And the temperature? Well, it’s the morning, but it’s hot and liable to get hotter before the end. And to make matters worse, you were so desperate to maintain contact with the leading group, that you forgot to take on liquid at the last feeding station. And did you use tight fitting calf length socks? I know they are all the rage, but why did you do it?

So what do we have here?

* Extra strain on muscles?
* Dehydration?
* Loss of essentials salts?
* Restriction of blood flow?

All in all, I think that we are describing running calf cramps, waiting to happen.

I am not sure that anyone has definitive answer to the cause of cramps, but there are certainly several steps that you can take which could help save you from disaster during competition, in any sport.




1. A Proper Warm Up

Ok, I know you know, but did you do it? If not, then those cramps could be coming. Seriously, if you have been involved in any sport to any level, then you will be aware of the importance of a proper warm up. And I don’t just mean a brisk walk up the stairs to the changing room either! A proper warm up should include a routine that gently stretches your muscles to get them ready for the increased exertion, and gets your blood flowing around your body. Not only will a warm help prevent calf cramps, they will also help prevent some of the injuries that might occur when you put sudden strain on cold muscles.

And whilst we are talking of warm ups, don’t forget warm downs as well. Warming down after exercise can also help prevent cramping and reduce the risk of injury.

2. Train Hard, Run Easy

Have you heard this before? No? Well you should give it some thought, because it’s true. When you train for a sport, not only do you practice the necessary skills required to execute which ever event you are competing in, but you are also training your body for the rigours of the event. To given an exaggerated example, if you train for a sprint, and then try and run a marathon, your body won’t be ready. If you try it, I think you could be in for some serious cramps.

Remember, train hard, run easy.

20 Minute Home Work Out

3. Water is Sport’s Life Blood

Whenever you start to exercise, you start to sweat (or you should). Sweat is nature’s way of cooling you down when you get hot, so, it’s a good thing. And since your body is mainly made of water, then you should have plenty, shouldn’t you? Well, considering that you lose moisture from your body when you breathe, sweating does take a lot of fluid out of your system.

And your body will demand that it be replaced!

If you start feeling dizzy, or experience a rapid heart beat, then these could be signs that you are starting to dehydrate. I will take it as read that if your mouth and lips feel dry, then you should be taking water on board. It is not always possible to take on fluid during sport, but always have some available as soon as you are able to drink.

4. Sport A’int No Catwalk.

It’s true! Sport is not a fashion parade. If you think it is, then you are hanging out in the wrong place! There’s nothing wrong with looking cool whilst you compete, but be practical. Don’t risk injury (or cramps) by wearing clothing that is too tight, and that restricts your body’s movement, either externally or via blood flow. Believe me, I know. When I was younger, I used tie up’s on my socks whilst playing soccer (not as a fashion statement you’ll understand), just to keep my socks up and my shin guards inside my socks. Three quarters of the way through a game, my calves would tighten up, and I would roll on the floor in agony. Once it was understood, that I ‘only had cramp’, I was the object of much derision, but believe me, cramp is far from funny if you are the one suffering.

Wear appropriate clothing.

5. Eat Properly.

When you are sweating and working hard, not only do you lose water, you also lose nutrients. There is speculation that that athletes who get calf cramps could suffer from low levels of potassium, sodium, calcium, magnesium, and phosphorus. I am not suggesting that you do low level analysis of your breakfast cereal, but the message is clear. Look after your body, and your body will look after you.

Eat sensibly, and eat the right foods.

5 Exercise Tips to Avoid Failure

Every year we decide that we are going to get fit with the new year and we’re going to exercise and eat right. Most people fail and don’t get very far. Falling ‘off the wagon’ is easy but we’ve got 5 Exercise Tips to Avoid Failure.

Tip #1 – Do Something You Enjoy

Exercise doesn’t have to mean spending hours at the gym peddling away on a stationary bike. It doesn’t mean you have to spend money on exercise gadgets you will likely never use, either. Anything you do to get your body moving is going to be better than doing nothing. Walking is an easy exercise that you can do just about anywhere, in any climate. Bike riding, dancing, gardening, weight lifting, swimming, playing a favorite sport, house cleaning and even playing in the yard with your children are just some of the ways you can add exercise into your daily routine.

Tip #2 – Schedule Time for Exercise

As you would a meeting or a doctor appointment, sometimes the only way to make time to exercise is to put it on your daily schedule. We’ve all got busy lives and we’re often so busy taking care of others that we never seem to make time for ourselves. Once exercise becomes part of your daily To-Do list, you’re more likely to do it. Some people have only a certain time during the day available for exercise while others will have to vary the time each day. Some people need a nudge and for them, exercising with a friend is a good solution. Choose whichever way works best for you. Just remember to actually go and do it!

Tip #3 – Remember that Exercise Can Energize

Even though you might feel too tired to exercise, give it a try anyway. You might be surprised to find how energized you feel while you’re at it and afterwards, when you’re finished. Exercise is a great stress-reliever too and if you know anything about stress, you know that it is one of the body’s biggest energy-sappers.




Tip #4 – Don’t be Afraid to Mix it up

Like anything that is done over and over again, exercise can become mundane. When you get bored with exercising, you’re less likely to keep at it. To keep from getting bored with your workout routine, change it. If you’re tired of walking, try cycling. If you’re into weight lifting, try alternating this with cardiovascular exercises throughout the week. Go bowling or play a game of tennis once in a while, and if you find you enjoy these types of activities, join up with a team.

Tip #5 – Always Begin by Warming up

Regardless of the type of exercise you choose, it is very important that you begin each session by warming up your muscles. Stretching helps prevent damage to muscle tissue and it gets your blood flowing. It gets your heart pumping, too. Just five minutes is all it takes to get your exercise session off to a good start.

10 Things You Should Know About Stretching