Truly Fit Mom

Truly Fit Mom

Monday, March 31, 2014

Frittata

A healthy morning favorite for my family is this yummy frittata. It is very easy to make and the best part is, you can practically use any vegetables or meat you have on hand to throw in there. I am a vegetarian and my husband is not. Sometimes I make a meat version but on this day I decided to just keep it a veggie frittata. You could easily make this with meat any meat inside (if it is a raw meat such as sausage brown it in a pan before adding it to the dish). My husband loves this dish so much I didn't even have time to snap a picture of the complete dish before he had already served himself a plate.

Easy Frittata

Ingredients:
    Eggs (1 whole egg, 3 egg whites)
    Shredded cheese- 1/4 cup (I used a cheddar Colby blend)
   Peppers- 1/2 red, yellow, green
   onion -1/2
   tomato- 1/2
   squash- 1/2 small
   zucchini 1/2 small
   salt
   pepper
   1 tablespoon milk

Directions:
  1. Preheat oven to 375 degrees
  2. Oil medium size baking dish and set aside
  3. chop all of your vegetables and place in a large bowl
  4. Add cheese
  5. in a separate bowl whisk 1 whole egg, 3 egg whites together, and 1 tablespoon milk together.
  6. pour egg mixture in the veggie bowl and mix add salt and pepper to taste.
  7. pour mixture in pan 
  8. bake in preheated over for about 25-35 minutes (it is done when the middle is firm to the touch and does not jiggle.)  
We made this over the weekend and as usual my 2 little helpers were busy helping me in the kitchen. I have found if they help me make it they are more likely to eat it. I hope you all enjoy this as much as we did/do. You can also cut the rest of all of the other vegetables and then put them in a freezer bag and put them in the freezer and use next time.

Displaying photo 1.JPG
Chopped up veggies

 
Displaying photo 2.JPG
Happy to help Mommy cook
 


Displaying photo 3.JPG
Egg and Egg whites

 



Displaying photo 1.JPG
Add the eggs to the veggies
Displaying photo 2.JPG
Pour it in the baking dish
Displaying photo 4.JPG
Mix mix mix


Displaying photo 3.JPG
And that's all that was left!


Have a recipe you want to share, leave us a comment below! Questions/comments/concerns please email us at trulyfit.fishhawk@gmail.com or leave us a comment. Don't forget to Like our Facebook Page!

"Health requires healthy food!"- Roger Williams






Friday, March 28, 2014

Felt Ice Cream Sorting











This is an easy craft that you can make with your kiddos (although it requires hot glue so it may be best for you to make and your kids to play with). My girls spent almost 45minutes playing with these and they were learning at the same time. Its a great toddler/preschool activity for sorting and learning colors.

Materials:
  • hot glue gun and glue sticks
  • felt (assorted colors)
  • popsicle sticks
  • crayon/marker (assorted colors)
  • scissors

Instructions:

1. Using a marker, draw the desired shape of a popsicle onto a piece of felt.

2. Cut the shape out and use it as a stencil to draw an identical piece on the same color of felt and cut it out.

Displaying photo 1.JPG
3. Hot glue 3 of the edges of the popsicle, leaving the bottom part open (this is where the stick will go)
Displaying photo 3.JPG




4. Using a marker or crayon write the name of the matching color felt on one of the sticks. Cut out a small piece of felt and using the hot glue, glue it on the end of the stick.


Displaying photo 2.JPG
5. Insert the stick into the open part of the popsicle.

Displaying photo 4.JPG

6.Repeat these steps for as many color of felt popsicles you would like to make.

Displaying photo 1.JPG


How to play:

There really is no right or wrong way to play with these. I give them to my girls as finished popsicles and they quickly learned that the sticks and the popsicle separate. We talked about the colors and what each stick said and how they go together. My 2 year old, Sophia, then started matching them together while my 8 month old had more fun chewing on a stick :) oh well, its still sensory development and fun for everyone! Enjoy!

Displaying photo 2.JPG
 
- Brittany 


Have a fun craft you want to share, email us or leave us a comment below! Have a question/comment/concern, please email us at trulyfit.fishhawk@gmail.com or leave us a comment below! Don't forget to Like us on Facebook!

"Let them be Little because they are only that way for a Little while"- Unknown

29 Minute Total Body Ball Sculpt- Prenatal edition!

***Before starting any workout please read the disclaimer! It can be found by clicking here! Thank you!***

This is an easy total body workout and you can do this at any stage of pregnancy if you were active before becoming pregnant. It is designed to be done in less than 30 minutes (29 to be exact!) including rest breaks and all you need is a pair of running shoes, a timer (I used my cell phone timer) and a small ball (I used an old soccer ball). This should not be painful! If you are experiencing any pain then please discontinue that exercise.

  • 5 minute run/fast walk
  • 20 second rest

You will then do each ball exercise 1 time through lasting for 20 seconds each with a 20 second break in between exercises.

  • Squats- Hold the ball in your hands with your arms extended out in front of you, squat down as low as you can keeping your back as straight as possible, your shoulders nice and low (they should not be up by your ears) Your knees should never go over your toes. Hold this for 20 seconds
Displaying photo 4.JPG
  • 20 second rest
  • Plank- Get into plant position resting on your hands and place the ball under your right hand. Slowly roll the ball from your right hand to your left hand and then back to the right. Continue this for 20 seconds

Displaying photo 1.JPG
  • 20 second rest 
  • Toe taps- Place the ball on the floor and tap the ball with your right foot and then with your left alternating your feet tapping the ball as quickly as possible (without losing your balance). Continue this for 20 seconds
Displaying photo 5.JPG
  • 20 second rest
  • Modified push ups - Get into push up position and lower your knees to the ground. Place your right hand on the ball and lower yourself into a push-up and back to resting position alternating the ball between the right and left hands continue doing as many push-ups as you can in 20 seconds.


Displaying photo 2.JPG
  • 20 second rest
  • Squats- Hold the ball in your hands with your arms extended out in front of you, squat down as low as you can keeping your back as straight as possible, your shoulders nice and low (they should not be up by your ears) Your knees should never go over your toes. Hold this for 20 seconds
    Displaying photo 4.JPG
  • Hiney lifts- laying on your back place both feet on the ball (if you feel too off balance you can place one foot on the ground and the other on the ball or keep both feet on the ground. Slowly lift your hiney into the air and back down to the floor. Repeat this motion as many times as you can in 20 seconds.
Displaying photo 3.JPG


 

  • 20 second rest
  • Toe taps- Place the ball on the floor and tap the ball with your right foot and then with your left alternating your feet tapping the ball as quickly as possible (without losing your balance). Continue this for 20 seconds
    Displaying photo 5.JPG
  • 20 second rest
  • Toe-Knee Tap- On your hands and knees place the ball under your chest. Lift your right hand out while simultaneously lifting your left leg out. Bring them both back in to tap the ball at the same time and place on the floor. Switch and extend your left hand and right leg and then tap the ball. Keep alternating and do as many as possible in 20 seconds. Displaying photo 2.JPGDisplaying photo 3.JPG

  • 20 second rest
  • Squats- Hold the ball in your hands with your arms extended out in front of you, squat down as low as you can keeping your back as straight as possible, your shoulders nice and low (they should not be up by your ears) Your knees should never go over your toes. Hold this for 20 seconds
    Displaying photo 4.JPG
  • Roll Backs- In a seated position with knees bent and feet on the floor hold the ball in your hands with your arms extended and lean back as far as you can and then come back to seated resting position. Do this as many times as possible in 20 seconds. 
 
                                                    Displaying photo 1.JPG

 
  • 20 second rest
  • 5 minute run/fast walk
  • repeat ball circuit (this should take 7 minutes)
  • 5 min run/fast walk
 
This entire workout should take less than 30minutes and has a little bit of everything form abs to arms to legs and a little cardio thrown in. I often times will do this workout with my girls too. We go outside and I push them in our jogging stroller during the run, get them out and let them play during the rest and circuit, and back in during the runs. Its quick and everyone gets a little energy out.
 
-Brittany
 
 
Strike a pose! Show us how you workout, leave us a comment below! Have any questions/comments/concerns? Please feel free to email us at trulyfit.fishhawk@gmail.com or leave us a comment below. Don't forget to Like us on Facebook!
 
"This isn't sweat, its liquid AWESOME!" -unknown
 

29 Minute Total Body Ball Sculpt


 
***Before starting any workout please read the disclaimer! It can be found by clicking here! Thank you!***


 
This is an easy total body workout. It is designed to be done in less than 30 minutes (29 to be exact!) including rest breaks and all you need is a pair of running shoes, a timer (I used my cell phone timer) and a small ball (I used an old soccer ball).

  • 5 minute run/fast walk
  • 20 second rest

You will then do each ball exercise 1 time through lasting for 20 seconds each with a 20 second break in between exercises.

  • Squats- Hold the ball in your hands with your arms extended out in front of you, squat down as low as you can keeping your back as straight as possible, your shoulders nice and low (they should not be up by your ears) Your knees should never go over your toes. Hold this for 20 seconds
Displaying photo 4.JPG
  • 20 second rest
  • Plank- Get into plant position resting on your hands and place the ball under your right hand. Slowly roll the ball from your right hand to your left hand and then back to the right. Continue this for 20 seconds

Displaying photo 1.JPG
  • 20 second rest 
  • Toe taps- Place the ball on the floor and tap the ball with your right foot and then with your left alternating your feet tapping the ball as quickly as possible (without losing your balance). Continue this for 20 seconds
Displaying photo 5.JPG
  • 20 second rest
  • Modified push ups - Get into push up position and lower your knees to the ground. Place your right hand on the ball and lower yourself into a push-up and back to resting position alternating the ball between the right and left hands continue doing as many push-ups as you can in 20 seconds.


Displaying photo 2.JPG
  • 20 second rest
  • Squats- Hold the ball in your hands with your arms extended out in front of you, squat down as low as you can keeping your back as straight as possible, your shoulders nice and low (they should not be up by your ears) Your knees should never go over your toes. Hold this for 20 seconds
    Displaying photo 4.JPG
  • Leg raises- Laying on your back hold the ball between your feet and raise them into the air as high as you can and lower them back down again. Continue doing this as many times as you can in 20 seconds
 
Displaying photo 3.JPG
  • 20 second rest
  • Toe taps- Place the ball on the floor and tap the ball with your right foot and then with your left alternating your feet tapping the ball as quickly as possible (without losing your balance). Continue this for 20 seconds
    Displaying photo 5.JPG
  • 20 second rest
  • Straight leg crunches- Holding the ball between your feet, raise your legs into the air at a 90degree angle and tap the ball with your fingers. Repeat this as many times as possible in 20 seconds.
Displaying photo 4.JPG
  • 20 second rest
  • Squats- Hold the ball in your hands with your arms extended out in front of you, squat down as low as you can keeping your back as straight as possible, your shoulders nice and low (they should not be up by your ears) Your knees should never go over your toes. Hold this for 20 seconds
    Displaying photo 4.JPG
  • Heel roll ups- Laying on the floor place the ball under your heels and sit up (without using your hands). Continue doing this as many times as possible for 20 seconds. 
Displaying photo 2.JPG
  • 20 second rest
  • 5 minute run/fast walk
  • repeat ball circuit (this should take 7 minutes)
  • 5 min run/fast walk
 
This entire workout should take less than 30minutes and has a little bit of everything form abs to arms to legs and a little cardio thrown in. I often times will do this workout with my girls too. We go outside and I push them in our jogging stroller during the run, get them out and let them play during the rest and circuit, and back in during the runs. Its quick and everyone gets a little energy out.
 
-Brittany
 
 
Strike a pose! Show us how you workout, leave us a comment below! Have any questions/comments/concerns? Please feel free to email us at trulyfit.fishhawk@gmail.com or leave us a comment below. Don't forget to Like us on Facebook!
 
"This isn't sweat, its liquid AWESOME!" -unknown
 


Thursday, March 27, 2014

Start Your Day Doing What You Love

Displaying photo.JPG

I will admit, I don't get out of bed before my girls often enough. It's a hard thing to do; after all, I usually wake up at least 5 times a night due to my bad sleepers and they like to start their day around 7:30. All of that makes for a long night and an even earlier morning if I was to get up before them. On the days I do get up before them I like to take that time to myself. I break out my yoga mat, grab a cup of coffee, and my bible for some me time. I'll do a quick 10 min yoga session to get my body moving (I do this even if I don't wake up early but it's much more peaceful to do it alone), drink a 1/2 cup of coffee while I read a bible verse or two. It gets my heart, mind, body, and soul ready for my day. Just that 15- 20 minutes alone starts my day off on the right foot. It's just me doing what I love to do in the morning and often times it's the ONLY time during the day and night that I get to myself.

So I ask this question to you, what do you love to do alone in the morning? Take a hot shower, go for a jog, read a good book perhaps? I challenge you, and myself, To wake up just 15 min earlier in the morning for the next week and spend that time alone doing what you love to do.  Just 1 week, I'm willing to bet it starts your day off better and sets the pace for the rest of the day. If it doesn't then you can go back to sleeping for that extra 15 minutes no harm done.  Just give it 1 week and let us know how it goes! Good luck! 

- Brittany 

What do you love to do in the morning? Tell us in the comments below! Have a question/comment/concern, send us an email at trulyfit.fishhawk@gmail.com or leave us a comment below. Don't forget to Like us on Facebook!

"Today is a great day to have a great day!"-unknown

 

Wednesday, March 26, 2014

Birth Story of the Week!

***Disclaimer- This post was written by a guest blogger and are the opinions/ideas/views of the author and not necessarily that of Truly Fit. ***


Genevieve’s Birth: As told by Jessika Mason


Let me start by mentioning that I watched the Business of Being Born before I was ever pregnant and was absolutely adamant that I would NOT have any medical interventions. I was scared out of my mind that I would be yet another frightened mama with the deer-in-headlights look on my face just nodding and agreeing with whatever the doctor said to do. Pitocin? Ok, sure, whatever you say. Just don’t hurt me. Epidural? Ok, just please make this better. C-section? Y-y-yes doctor. If y-y-you think it’s for the b-b-b-best…


Well, I surprised myself. I won’t say it wasn’t that bad. But I did it just like the billions of mamas who have gone before me over the last however many years. My labor story isn’t special by historical means, but by modern means it’s a rarity.


My pregnancy with Genevieve was fairly easy, compared to a lot of the stories I’ve heard from friends. Barely any nausea, no back pain, slept like a rock most nights, and my mood swings were pretty mild. (Or at least that’s what my husband lets me believe.) Since she was my first pregnancy, I thought it was the worst pregnancy ever. I was a bit dramatic, but I felt like a stranger in my own body. I did not feel beautiful or glowing. I felt like a gigantic ball of constipated crap. (Pun intended.) I could NOT wait to be unpregnant! Do you know how much work it is to GROW a HUMAN?! Well, of course you do, if you’re reading this. (If you don’t, just know that it’s a lot of work. Painful work. Tiring work.) I wanted that baby girl OUT for more reasons than just wanting to hold her and kiss her.


I was petrified of OB/GYNs. I did not want to end up under the knife or be pressured into induction or an epidural. Luckily, my practice had a midwife. (Yes, I said midwife. Don’t freak out, folks.) And she. Was. AWESOME! It was all about what I wanted and making sure I and Genevieve were healthy.


I believe I was a day or two away from my due date, which was August 8. She checked me and found that I was 3cm dilated and about 90% effaced. “I doubt we’ll see you back in here next week.” And thank goodness she was right! I don’t think I could have made it through another week with my sanity intact. I just wanted to be able to walk up the stairs without being out of breath! And of course, I’m highly impatient. I wanted to know who she looked like, what she smelled like, how she sounded, how it felt to kiss her tiny noggin. Plus, I was tired of being constipated.


So, my due date came and went. I was bummed because my grandmother’s birthday was August 8, and I would have LOVED for Genevieve to share her birthday. No such luck! Contractions didn’t start until 4a on August 10. But guess what? No one had to put Pitocin in me to get them to start. That was 100% natural, and it’s one of the very few non-induced pregnancies I’ve heard of in the last 5 years. (I didn’t have very many “crunchy” mama friends back then!)


We timed the mild contractions all day. I was bored out of my mind. I will never time contractions again. Sitting around and waiting for the next one to come while watching the clock was keeping me from getting things done, which likely would have brought on more contractions. I was so anxious to get things going and was getting so irritated that each contraction felt the same as the last. I was ready for the pain! More pain meant less time before I got to meet my baby! Bring it on!


Around 9:30, I’d had enough waiting and went to the hospital to see if I had made any progress. We get there, get me in gowns, get me in a room, check me, and… 3cm. Still 3 cm. I am much, much too impatient to hear that I had not progressed at all! So, a very angry, pregnant mama walked out of that hospital. I felt like I was going to be in labor for days on end. (Yes, I was dramatic about it. But, like I said, I am not a patient person!)


I tried to go to sleep when I got home. Contractions slowed down to every 10 minutes when I was resting, so I figured I could get a couple of hours of rest. Then, about 2:30, about 30 minutes after I had laid down, my water broke. All over my bed. I sat up, smacked my husband, told him my water broke and to call the midwife, cleaned the mess, thanked myself for thinking to buy a mattress protector just in case, and waddled to the car. Contractions got more intense on the drive there, and I started getting this dreadful feeling that I would be in a great deal of pain for a very long time, considering how long it took to go from 3cm to 3cm. But at least I was in real pain! PROGRESS!


Thankfully, I was absolutely wrong. It took so little time to progress from that point on that I think I made the night shift nurses angry for making them do a delivery right before they were going home. I contracted so hard that there was no break between contractions. The nurses were watching the monitors and were astounded by my lack of screaming. I walked the halls and barely made a peep until the last 30 minutes when the only thing that got me through the constant contracting was humming. My midwife looked at me in amazement, and my nurses couldn’t stop commenting about how calm I was.


I won’t lie. I shocked myself. I thought I would never make it through labor without asking for medication! Well, ok, I did ask for medication about 5 minutes before I got the urge to push. I kinda felt like my body was imploding, but it was much too late. So, I took a deep breath and said, “Ok FINE!” I just thought to myself, “This sucks, but DAMN I am AWESOME! No epidural! BOOM! I’m a BEAST!”


My midwife then said, “When you feel the urge to push, let me know.” I said, “What is that supposed to feel like?” She replied, “Like you have to poop.” And we all got a good laugh because I happened to be laboring on the toilet. At least I was in a good spot for taking a dump.


So 5 minutes later, I started pushing, and I am still extremely bitter about this part of the laboring experience. Not because of the medical staff. They respected my wishes and didn’t coach me. There was total silence aside from my husband blubbering next to me. No one had told me that it was going to feel like my body was being ripped in half! Oh mah gawd! That was worse than the contractions! Not only did she have a big old noggin, her hand was up by her face! Holy frijoles! My poor vajayjay.


I pushed for a whopping 15 minutes. I felt like my loins were being ripped apart, but I’ve heard horror stories of women pushing for hours on end. I felt like the luckiest mama in the world to have such a quick delivery. Genevieve graced us with her amazing little life on August 11. She was 8lbs 1oz, 21 inches long, and had only the tiniest amount of hair. I can’t say that I remember her crying or even what she looked like in those first moments. It was all a complete blur. All I remember is my husband crying and thinking, “I’m not pregnant anymore! I’m a MOM!” I didn’t get to hold her at first because I lost a lot of blood, but about an hour later, everything was copasetic. I had my baby girl in my arms. My absolutely perfect and unconditionally loved baby Genevieve.


And I did it with zero interventions. Because I’m a beast!

 Jessika is a stay-at-home mother of two girls in a small country town outside of Buffalo, NY. Prior to starting a family, she assisted and educated developmentally disabled children and attended college. It is her dream, once they are finished building their family, to become a nutritionist who specializes in nutrition consultation and agricultural education.


 Want to share your birth story or have questions/comments/concerns? Please feel free to email us at trulyfit.fishhawk@gmail.com or leave us a comment below. Don't forget to Like us on Facebook!


"A new baby is like the beginning of all things wonder, hope, a dream of possibilities." - Eda J. Le Shan

Monday, March 24, 2014

Veggie bowl

Have you ever though about adding more vegetables to your diet? In theory it sounds great but sometimes it's easier said than done. Here is a yummy recipe that will boost your veggie intake and leave you full and satisfied.

Ingredients:
   White rice prepared
    Black beans prepared
    Assorted veggies (I usually do onions, peppers, tomatoes, squash, zucchini, broccoli)
    Taco seasoning
     Lettuce
     Cheese
     Salsa

Directions:
    Cut up your veggies into bite size piece
     Sauté veggies in olive oil and half package of taco seasoning, cook until vegetables are soft
     In a bowl add a layer of rice, layer of beans, layer of veggie mix, cheese, lettuce, and top with
           salsa
   
- Brittany Rodriguez

 Questions/comments/concerns please email us at trulyfit.fishhawk@gmail.com or leave us a comment. Don't forget to Like our Facebook Page!

"If it doesn't challenge you, it doesn't change you" - Fred Devito


Friday, March 21, 2014

The Benefits of Kale

     What can I say about Kale, other than its delicious! Seriously, have you ever tried it? If not, what are you waiting for? The fact that its delicious not enough for you, Kale has a ton of health benefits too. Its loaded with vitamins, antioxidants, its a natural anti-inflammatory, and it can help keep your cholesterol low. Now, kale can be kind of a hard sell to picky eaters (especially those little picky eaters). It is green and leafy after all and to many kiddos that's a strict no-go, so I have a couple tried and true ways to get kale (and all of those awesome health benefits) into anyone's diet.

     Kale chips anyone? Kale chips are a super fast, easy, and guilt free way to eat kale. They are baked and give a nice little crunch. Best of all you can season them as much or as little as you want and your kiddos will love them. I gave my 2 year old some of these in a bowl and she practically licked the bowl clean! Here's what you do:

Baked Kale Chips
    Ingredients:
         Kale
         Olive Oil (about 1 tablespoon)
         Salt (can be replaced/enhanced with seasoning of your choice)

     Directions:
          Preheat oven to 350 degrees F and line a cookie sheet with parchment paper.
          Remove the stems from the kale and cut into bite-size pieces.
          Rinse the kale in cold water and pat dry
          Toss with about 1 tablespoon of olive oil. Just enough to lightly coat the kale.
          Sprinkle with salt/ seasoning of your choosing.
          Spread evenly in a single layer on the cookie sheet and bake for about 12 minutes until the edges are                 browned.

     Whats better than kale? How about kale and avocado? This recipe is easy and packed full of nutritional benefits. Its also a great recipe for your little su chef to help you out in the kitchen.

Kale and Avocado Salad 
      Ingredients:
           Kale
           1 Avocado
           lemon juice (about 1 tablespoon)
           Salt

       Directions:
            Rinse the kale in cold water and pat dry.
            Remove the stems and cut the kale into bite-sized pieces and place into a large mixing bowl
            Cut the avocado in half and remove the pit. Put half of the avocado in the bowl with the kale (set the                 other half aside)
             Add lemon juice
             With clean hands (yes hands are necessary) mix the kale, avocado, and lemon juice together. Really                  massage the avocado and lemon juice into the kale. Kale can be bitter but massaging it helps                        remove some of the bitterness.
               Add salt to taste.
               Cut remaining avocado into cubes and add to salad.

    These are just two ways to make kale that my family enjoys but the possibilities are endless. You can cook it, cut it up and add it to your favorite smoothie, add it to your favorite salads etc. I hope you enjoy these recipes as much as we do.

- Brittany Rodriguez

Have a question/comment/concern? Feel free to email us at TrulyFit.fishhawk@gmail.com or leave us a comment. Dont forget to Like us on Facebook (click here for our Facebook page)!

"Be stronger than your excuses" -unknown


Welcome!

       Hi! My name is Brittany and I am the owner of Truly Fit, a fitness program that specializes in prenatal and postnatal fitness for women.We are a small company that operates out of Lithia Florida with hopes of one day bringing our philosophy and passion to be Truly Fit all over the United States and beyond! Don't live near us? Its okay, please feel free to explore our blog and Facebook page. It is my hope that this blog can be a valuable resource for women who are looking to get fit or continue being fit throughout their lives. Here you will find yummy recipes that even your kids will love, real stories from real moms and soon to be moms just like you, easy to follow step by step home workouts that you can do even with your children (and we hope they join you!), and so much more.
      If you are new to working out, recently welcomed a new bundle(s) of joy, recently found out your expecting a new bundle(s) of joy, or even if you have been working our for years please, please, please check with your doctor before starting a new workout regimen. Your health and safety is important to us and we want you to get fit in the healthiest way possible. 
       Have any questions/comments/concerns shoot us an email at TrulyFit.fishhawk@gmail.com or leave us a comment below. You can also find valuable information on our Facebook page so be sure to Like us! 

- Brittany Rodriguez 

"It is a shame for a [woman] to grow old without ever seeing the strength and beauty of which [her] body is capable of."-Socrates