All Categories - Form Fit

backpacks and kids

10/7/2019

Do you know what is wrong with this picture?

One of these backpacks are on correctly, and one is not.

The one that is not could be causing back pain for your child, so make sure that your child's backpack is fitted properly.

The arm straps should be pulled so that the full backpack fits securely on the back, it should not be sagging down past the butt. Once it is fitted correctly, it should ease their back pain. If they continue to complain, then it might be time to get out of the seated position and get them moving as they need to work on strengthening their core.

With kids, exercise should be fun and be a part of their play time; not "working out". So make it a game!

Go to the park and have them climb things, swing, and practice using the monkey bars. This will help them to strengthen their muscles in a more natural way.

Some other exercises they can do for fun are:

Bear crawls
Frog jumps
Racing others
Hopping on one leg
Jump rope

Children love to emulate and spend time with YOU! So don't just send them outside to play on their own, get outside and play with them. You will not only build better relationships with your kids, but you will also be showing them that exercise is fun; and while you are at it, it will be providing you with a great workout as well!

are you eating enough greens?

9/19/2019

I know you have probably always heard that you need to be eating 5-7 fruits and vegetables every day but this is no longer the recommendation. It has since moved up to 7-13 fruits and veggies each and every day due to less nutrients in the soil therefore less vitamins and nutrients in our food.

It also needs to be mostly greens, vegetables, and then 1-2 fruits depending on the season. Are you getting that in every day?

I understand it can be tough! That was why I decided to give you some ideas to help you get more greens into your diet.

Add them to your breakfasts; if making eggs, you can cut up some zucchini, onions, peppers and spinach and make a yummy veggie scramble
We all know to add spinach and kale to our smoothies, but have you ever tried cauliflower or zucchini? It doesn't change the flavor of the smoothie, but it does add nutrients
Keep homemade chimichurri on hand to use as a dip, smother your eggs in, add to a sandwich, use as a dressing, or put on top of anything-it truly is the best stuff ever!
Add more herbs to your salad for extra greens; so many times we just think of the lettuce but adding fresh herbs to your salad can change the flavor profile so much
Grow your own herbs so that you have them on hand for all of your meals; we use our Tower Garden to grow our salad greens, herbs, and microgreens
Hide them in muffins and breads. Yes, I know, remember the sneaky cookbook from Jessica Seinfeld? It doesn't have to be to hide them but just so you get more in every day
Add them to spaghetti and taco meat. You can hide pretty much anything if you cut it small enough

How do you practice getting more greens into your daily diet? I'd love to hear what you are doing below!

homemade granola

9/9/2019

As a busy mom I can understand that it can be easier to just run to the store and grab the granola in the aisle, but do you pay attention to all the additives that are added to ensure the flavor lasts?

Did you know that it almost takes the same amount of time to just make it at home?

I made a cranberry almond granola with the ingredients I had on hand in my pantry. Look through your pantry and see what you have that you can pull together as well.

The recipe is below.

Hip mobility

8/13/2019

Week 1 exercises for hip mobility

Week 2 exercises for hip mobility

Week 3 exercises for hip mobility

Foam roll for knee pain

8/7/2019

5 min quick workout

7/22/2019

Spiced nuts

7/18/2019

Takes only about 5 min to prepare and are a
simple snack you can have on hand for the week.

what's my take on fruit?

7/16/2019

I've got a real problem here!

I gotta say that I feel a lot of the Health and Wellness industry are truly hurting people by talking about how bad fruit is for you.

ARE YOU SERIOUS???

STOP WITH ALL THE BLANKET STATEMENTS!

So as you can see, I love fruit. I encourage ALL of my clients to eat fruit. There are so many great antioxidants in fruit, they have amazing nutrients that our body needs, they offer natural sugars that our gut microbiome and brain need, and the fiber so that we can be regular!

Please, please, please don't be afraid of fruit!

Ok, so here is the thing. I DO NOT believe that we have an unhealthy relationship with fruit. I feel we have an unhealthy relationship with processed foods; and if you are choosing to eat an apple over grabbing a fruit bar, or some raspberries instead of eating those goldfish than please-GO FOR IT! Eat the gosh darn fruit!

All medical problems aside; we are getting so nit-picky about what we should and should not eat; what macros we should be eating and how much of them, how fructose is the devil and yet we are not paying attention to the actual ingredients we are putting in our body. You are going for the highly processed protein bar to suit your macros and then sneer at me when I chose to eat a banana. What is happening here?!

I will continue to encourage my clients to eat mostly greens, vegetables, FRUITS and then adding in proteins, fats, and wholesome grains. I feel like the more we encourage people to round out their diet with wholesome ingredients the better we will ALL be. Once we can get the processed food and other stimulants (alcohol and coffee) under control, than we can get into more specifics of what each individual person needs for their specific health.

To take it from what Julie Daniluk says: "There are 7.5 billion people out there, therefore there are 7.5 billion ways to eat."

Ankle mobility

7/15/2019

Strenghtening class

7/8/2019