Our First Giveaway!

Hooray for the very first Muscles & Munchkins giveaway featuring the ever-so popular…

FITNESS TANKS BY LOGO BOMB

The customized tanks are the perfect addition to your wardrobe.  They are great for the gym, to lounge in, and are ideal for a group race or competition.  These tanks can be customized to your style of shirt, color and saying preference.  Our FitParent of the month, was wearing her favorite saying on our post yesterday.  

I love the burnout choice option for the fitness tanks.  This option is very breathable and two shades of colors hides the sweat marks.

My mom’s shirt in this picture was a customized gift for Mother’s Day.  She is known in the running community for always yelling, “Go Gadget Legs” and was thrilled when we gave her this tank.  She wore it when she was featured in a healthy lifestyle article.  And yes, these tanks fit me up until I was about 34 weeks pregnant!

Great for groups, these tanks were a seen all over the 2014 Beachbody Summit.  I personally think this would be so fun get a group of friends together to run a race and have matching tanks.  Now, just what would I want them to say?

Although I adore the burnout tanks, I really like the style of these as well.  I already have something Muscles & Munchkins related in this style for post-baby.  If you head over to their website, they also have some very cute off-the-shoulder sweatshirts that are perfect for fall.  When you order, tell them you saw our post!

To win a fitness tank…

This giveaway will run for the rest of the month.  You will have multiple opportunities to increase your chances to win.  To enter, it is simple:

1. Comment on our blog post (not our Facebook status, but our blog post).  Each day you do this, you will be entered into the giveaway.

2. If you have a blog, you can receive a double-entry by adding me to your Blog Roll and/or linking back to this giveaway. Just make sure you let us know you did.

You have exactly 3 weeks to increase your chances.  I will randomly draw a winner at 8pm on Tuesday, September 30th and will post the winner to the blog on October 1st.  At that time, you will get to choose your tank style, color and what you want it to say.

What would you like your fitness tank to say?
Do you have a motto you live by?

September’s FitParent

As we talked about surrounding ourselves with positive people last week, we decided to start a monthly feature: a FitParent of the month.  This person is someone who inspires us in the world of parenting our little munchkin(s), setting a good example, and taking time for health and fitness.  This person can be someone in our community, YOUR community or in the blogging world.

When talking about our very first FITPARENT, there was no question who we wanted to choose.  I already had my idea written down in my “blog book” and Jamie messaged me who she thought it should be- it was the same person…

Our dear friend, Farrah!

 

I met Farrah last summer at our gym (of course), and we have grown to become close friends.  She is extremely kind, has a huge heart, and has two of the most awesome munchkins I know (her husband is quite the caring individual as well).  The one thing adore about Farrah is her passion to advocate for her children whether it is their education, extracurricular activities or health; she is their #1 cheerleader.

Farrah is a full-time working mom (a teacher) who does the very best job I have ever seen at managing it all- quite impressive.  I understand the demands in the world of education these days and I continually impressed with her ability to effectively teach her students, raise her children with intention, be a good wife, create time for her friends, and still take time for herself.  She understands the importance of taking care of herself so she can take care of her family.  I don’t know how she does it, but she does it well!  One other thing I really love about Farrah is that although health and fitness is a huge priority in her life, she is never too hard on herself and enjoys life.  Farrah has no problem eating birthday cake with her kids, enjoying cinnamon toast at Cafe Patachou, or indulging in a pumping treat here and there during the fall months- she understands balance

Without further ado, meet Farrah…

Q: What inspires you?

Farrah: I am inspired by all of my fitness friends who I have met over the past 2 and half years. Everyone has a personal story for staying fit and they are individually inspiring. My fitness friends keep me accountable when I feel really unmotivated.

Q: How do you make time in your busy schedule for your own health and fitness?

Farrah: At the beginning of each week, I figure out what my schedule will be based on work and my kids’ schedules. Then I figure out what classes I can get to and what time. Sometimes I pay-to-play or try something new to keep my body guessing, and if I pay for classes in advance, I definitely show up.  I will try anything once!

Q: What is your favorite workout?

Farrah: Turbo will always be my first love for an awesome cardio workout. It is the workout that made me make fitness a priority. TRX is my favorite strength because there are so many exercises you can do with your own body weight, not to mention the stretch on a TRX is unparalleled.

Q: What is your favorite thing to do with your munchkins?

Farrah:  We are SO busy during the week, that I love when we can all sit down for family movie night or enjoy a family program on the Disney channel. We also really enjoy trips to the zoo and family walks to the park and through our neighborhood.

Q: What is a goal you have for  yourself?

My long term fitness goal is to maintain a healthy lifestyle and make myself a priority as best I can. My short term goals consist of getting PiYo certified and maybe even getting TRX certified, and maybe, off in the distant future, I will be brave enough to teach some type of fitness class. (Gulp!) I want to always set a good example for my kids and make sure they are never afraid to try something, even if it’s just one time.

 

Do you have a Fitfriend who inspires you?

Friday Fave Featuring: Cafe Patachou

Today I’m highlighting one of my all time favorite breakfast, brunch & lunch spots:  Cafe Patachou.  Actually, I love any of the “-chous” in our area since I nothing but love for Petite Chou as well!   I have been meeting good friends and family at Patachou for years now & I have yet to be disappointed.  We’ve celebrated birthdays, new babies, back to school, shopping trips and new business ventures at Patachou.  It’s really a “happy place” for me & I haven’t even started to talk about the food!  Just the thought of Patachou coffee with a friend makes me smile – you can’t beat a cup of their Highlander Grog and a seat next to a good friend.  The menu at Patachou is farm-fresh & healthy with JUST the right amount of decadence if you’re in the mood to treat yourself (hello – who’s had their cinnamon toast?)  They also have MANY options for those who have special dietary restrictions…you know, things like gluten-free toast and egg whites only omelettes.  My two absolute favorite things on the menu are:  their signature Tomato Artichoke Soup (I’ve located a “copycat” recipe which comes close- you can find it in yesterday’s blogpost!) and the Patachou Chopped Cobb Salad complete with applewood smoked bacon, avocado, chicken, tomatoes, hard boiled egg, Gorgonzola cheese and a delicious homemade vinaigrette.

Sooo……if you’re in the Indy-area and have NOT been to a Cafe Patachou or Petite Chou – – what are you waiting for?  I promise  you won’t be disappointed!

If you’re a Patachou or Petite Chou regular – what is YOUR fave or “go to” item on their menu?  I’m curious!

Recipe Round-Up: Soups

It is that time of year: SOUPS!  One of the things we love the most about fall is a big pot of healthy soup simmering on the stove (or in the crockpot).  With the NFL season kicking off tonight (and yes, we BOTH love some football… GO COLTS), what a better time than to share some of our favorite soup recipes.

Hollie

In our house, once football starts, we designate every Sunday as “Soup Sundays” until March- that is 6 months of soups!  I almost always double the recipe so Josh can have some quick, easy lunches during the week.  While the hubby always insists on kicking off the first “Soup Sunday” with his famous, yummy chili we have some other favorites in our house as well.

One of the easiest crowd-pleaser soups is my Crockpot Tortilla Soup.  I have adapted several recipes to get this one ” just how I like it”: yummy & easy.  I love recipes that you can just throw in the crockpot and let it do it’s magic.

INGREDIENTS:
3-4 Chicken Breasts
1 can whole or diced  tomatoes (if you use whole, mash them)
1 can of black beans
1.5 cups red enchilada sauce
Onion-to-your- liking chopped (I only use a half)
1 small can chopped green chili peppers
1 can chicken broth
1 can water
small bag of frozen corn

SPICES:
1 teaspoon minced garlic
1 teaspoon chili powder
1 teaspoon cumin
1 teaspoon salt
1/4 teaspoon black pepper
1 bay leaf

DIRECTIONS:
1.  Place all of the ingredients (except the corn) & spices in the crockpot.
2. Cook on low for 6-8 hours.
3. Take a fork and pull apart the chicken- this should be very easy.
4. 30 minutes before serving, add a small bag of frozen corn
5. Enjoy!

Jamie

I LOVE Hollie’s “Soup Sunday” idea – – I may have to steal that for our house this year!  I can be found whipping up soup at LEAST 1x a week here once the temps start going down.  I love how versatile soup can be &  let’s be honest, they are just a good opportunity to put HEALTHY ingredients in front of my family, so I’m all in!  While I mentioned COOLER temps for soup, do NOT let me forget that I took advantage of our bountiful tomato harvest here earlier in the week & came up with my own Balsamic Roasted Tomato Soup – – a super simple & clean recipe (see below):

 

1.  Cut & seed 8-10 fresh tomatoes & put onto baking sheet.  Drizzle with olive oil & season with fresh garlic, salt, pepper & a splash of balsamic vinegar.  Roast at 450 until tomatoes start to brown.

2.  While tomatoes are in the oven, chop 1/2 onion and 3-4 carrots.  Add to a soup pot and saute with a touch of olive oil and garlic.  Once softened, add 1 carton of organic reduced sodium chicken broth.  Let this simmer while tomatoes are roasting.

3.  Add tomatoes to the pot, and toss in some fresh basil (to taste).  Let simmer together for 10 minutes or so.  (Shake in some Parmesan cheese for some extra tang).

4.  Use an immersion blender to blend the soup into more of a puree (a blender can be used as well).

5.  Keep on stove until serving – – serve topped with Parmesan cheese (always a winner with kiddos), chunks of avocado, maybe some blue corn tortilla chips for crunch.  Enjoy!

Favorite Recipes:
Check out some of the other favorite recipes that frequent our homes.

• Tortelinni Vegetable Soup (add spinach & kale to this)
• Creamy Mushroom & Chicken Soup (use coconut milk instead of cream & olive oil to sautee veggies for a cleaner version)
•  (Copycat) Petite Chou Tomato and Artichoke
• Tuscan Ribollita (excluding the bread)
• Chicken Avocado & Lime (similar to the way I make my homemade chicken tortilla soup)
• White Bean, (Kale) and Sausage (I add kale to this recipe).

These are both from Tosca Reno’s Eat Clean cookbook, but I managed to find the recipes on the web for your easy-viewing.  I love all her recipes:

• Maui Black Bean Soup 
• Zesty Spinach Soup 

What are YOUR fave cooler weather soup recipes? Please Share.

Workout of the Week #5

Good morning!  It has been a busy morning for me already and I am sure glad I had this workout to go to first thing this morning.  Unfortunately, when my husband came in after his workout to wake me up at 6:15, I only had time to get in one round- one round was enough to get me sweating, increase my heart rate and get my blood flowing so I could take on the day.  I also completed this workout yesterday after 35 minute power walk.

My husband, who is training for a half marathon in November, completed a modified version of this as well.  He combined the push-ups and spiderman planks with four 800m repeats for some speed work and strength this morning.  To say the least, he came in after his workout this morning and his words were, “I have a bone to pick with you dear.  Those planks were no joke!”  A complete success in my book, as it has taken almost 7 years of “togetherness” for him to allow me to write his workouts.

This workout might also be a good time to give yourself a “fit test” and see how many push-ups you can do on your toes.  This morning I decided I want to see how many I could do at 38 weeks and 4 days pregnant.  I am happy to report that I was able to get 13 push-ups on my toes and then dropped to my knees for the last 7.

Give it a go and let us know what you think!  If you are new to fitness, that is okay- do you what you can!  Try doing 10 reps in each round instead of 20 or even spread out the rounds throughout the day.  Whatever you do, just MOVE today!

 

 

How will you incorporate this workout into your week?

Surround Yourself with Positive People

What a great three-day weekend it was!  We had visitors all weekend and it was great to be with family & friends before this baby decides to make his/ her grand appearance.  On Saturday, despite a few location changes, we threw an early 2nd birthday party for Claire and all the kiddos seemed to have a great time.  Sunday was spent relaxing with my family and doing some things around the house.  On Monday, my wonderful husband let me have a whole morning and afternoon to myself: a nice workout, lunch with a friend and a pedicure.

(Still not sure how my little girl is almost 2, and she LOVES the occasional treat! )

Despite throwing a birthday party and enjoying some relaxing time with family and friends we still managed to MOVE this weekend.

I am continually reminded of the important to surround myself with people who are encouraging to my lifestyle.   Last week I blogged about tips for a fit pregnancy and this exact thing was one of my tips.  This weekend I couldn’t help but think about how true that was.  No matter where you are in your fitness journey (or any journey for the matter), it is so important surround yourself with people who encourage your positive behavior and/ or change.

On Sunday, my family set out for a run.  We are all in different stages of our training: my husband is fast and is training for a sub 1:40 half marathon, my mom’s significant other is training his first full marathon (at the age of 55-impressive!), my mom is training to lead a sub 2:00 half marathon pace group, my sister hasn’t run since her half in April, and then there is me who does what I can at 38 weeks pregnant.  Despite the different levels, we all set out and did it together.  We put Claire in the stroller, and grabbed a bike and all set out together.  Josh and Thom went ahead of us girls and reached their goals.  Although at 38 weeks pregnant, I am slower than my mom, she stayed with me and encouraged me the whole time.  My sister and I took turns riding and running.  I ended up doing a total of 5.59 miles, and 4 of those were running, which was the most I have done since my third trimester.  As we finished the workout and neared our house,  Josh stood on the corner and waited to cheer each of us on.  I am so thankful I have a fit family that can be together and put our health and fitness first.

(Please don’t mind my large sweat spots on my shirt. We are missing the awesome 55-year old who is training for first full marathon- someone had to take the picture.)

My workout on Monday was nothing short of pure encouragement.  I am so lucky to have a gym that is so positive, encouraging and full of people in all different walks of fitness.  My two dear friends, Heather & Farrah, who have been an amazing support system really forced encouraged me at Claire’s birthday party to step out of my comfort zone and try something new.  They both know I am not a fan of highly choreographed group exercise classes and especially not Turbo Kick, but their support was all I needed to get up and get it done on Monday morning.  (The fact that we agreed to have brunch at my favorite spot after AND the workout was outdoor and for a good cause helped as well.)  Once I got to the workout, the 85 plus people kept me going.   So many Y members came up to me and complimented and encouraged me.  My friend to the right of me made a comment about my 38-week pregnant plank that kept me going (Thanks, Brandee).   I even got a shout of from the instructor!  After 30 minutes of sweaty Turbo Kick and 60 minutes of butt-burning Piyo, I was so glad I did it…. and even said I may start to do a little more Turbo!

(My fit-mommy-friends, Brandee & Farrah)

After this workout, there were so many pictures and comments flying around Facebook and Instagram.  There was one that really caught my eye from a lady who lost her son this winter.  She commented about how her friends from the Y really encouraged and supported her through such a hard time in her life.  They welcomed her back when she was ready… and this was her first workout back.  Just a huge testimony of how important it is to surround yourself with positive, encouraging people AND how blessed we all are to have this place as our gym home- it is more than a fitness facility.

(How awesome is this place?  Photo credit of class instructor & master trainer, Julie Voris)

Whether it is beginning a workout routine, changing your diet, saving money or even being a better parent or spouse,share your goals and surround yourself with people who encourage instead of discourage.

Who in your life plays a big role in encouraging your goals?

Another FASHION Friday Favorite

Ladies!  My fingers (and toes) are crossed in the hopes that FALL is just around the corner!  Who doesn’t LOVE fall?  I could go on and on about what, specifically, I love about fall but instead here is a little peek at some of my specific fall faves:

Scuba hoodies, PSL’s (Yes, I know what’s in them – I have 1 every year…sue me), pumpkin spice candles, Blue Moon Harvest Pumpkin Ale, pumpkin-patching with my kiddies, fall clothes, football & (healthy) comfort foods.  Let’s stop here, however, & focus on one of fall’s most essential wardrobe items – – THE SKINNY JEAN.  I clearly remember the day I sat at my desk at work instant messaging with a good friend of mine who was living in Los Angeles….I was swearing up and down that I’d NEVER wear skinny jeans.  I was convinced they were not for my muscular legs and pretty much just thought they’d look hideous.  Fast forward to NOW & I am eating my words as I LOVE LOVE LOVE my favorite pair of skinnies!!!  You’ll be shocked to know that:

1.  They did not cost $200 (I’d NEVER spend that much on jeans….ever.)

2.  They aren’t some trendy brand.

I think that people ASSUME you must spend a ton and shop ONLY at stores like Nordstrom or Saks for good skinnies (or jeans in general).  The winner here?  Good old Gap 1969 Always Skinny jeans.  Yep, the Gap.  These fit like a glove & come with just the right amount of stretch, but not too much that within an hour of wearing them you are constantly tugging and pulling them up (you ladies know what I mean).  They are FABULOUS.   Perfect for booties, flats, riding boots, Uggs & even my beloved Hunters.  I promise they’ll be your favorite too – – rush out and try some & then start stocking up for FALL!  (Bonus:  These are ON SALE for Labor Day – regularly $69, marked down to $41 – – !!!)

Do YOU have a fave pair of skinnies?  If so, please share!  

What are some of your other fall favorites?  

Workout of the Week #4

I tried a new workout format and wow, I like this!  My class members will be seeing this in some our classes soon.  Thanks to the cross fit world, I tried out an EMOM workout: Every Minute on the Minute.  You can read more information about this kind of workout here and here.

In the crossfit world, they are doing these exercises with weight and only 1-5 reps at a time and of course with heavy weight.  I can’t wait to get back to lifting more so I can do this format with some dead lifts, thrusters and pull-ups.  I think my hubby will also enjoy some EMOM workouts now that after all these years he allows me to “suggest” workouts for him.

So here is my quick at-home EMOM using body weight (and maybe a few more reps than the crossfit world).  I thought it would be tough and man I was right- give it a whirl yourself!

 We want to know: what did you think of this workout?

How to Build a Healthy Salad

Let’s talk one of my favorite topics:  SALADS!  I eat a salad daily & LOVE mixing up ingredients to make them healthy, satisfying and delicious!  Many of you probably rolled your eyes when you saw the word SALAD in the title of this post, but trust me – – – salads do NOT have to be boring!  I try to stick to this formula when making a salad (give or take the “healthy extras” option as many times this is when sugar and additional fats can sneak into your salads):

My favorite & always my “go to” combo is as follows:  1.  spinach as the base  2.  green onions as extra greenery  3.  strawberries as a pop of color  4.  sunflower seeds or sliced almonds for crunch 5.  roasted chicken breast for protein  6.  homemade balsamic dressing.  It’s foolproof & always healthy + delicious!   My basic vinaigrette dressing is as follows:  6 tbsp. balsamic vinegar, 4.5 tsp dijon mustard, 1/4 tsp salt, 1/4 tsp black pepper, 1/3 cup extra virgin olive oil – – clean & easy!   When eating OUT beware of UN-healthy salads and salad toppings that are empty calories, specifically the following:  fried chicken atop salads, excessive amounts of cheese, candied nuts, sweetened dried cranberries/fruit, croutons, sour cream, and heavy salad dressings.  Always ask for grilled chicken, light or no cheese, and the dressing on the side!  Unhealthy salads can be a dangerous trap when eating out – – modify them & remember, the more colorful (with fresh veggies and fruit), the better!

Now…..I give you a small compilation of some of my salad masterpieces over the last couple of months.

   What is YOUR favorite “go to” salad?  
What toppings can you not do without?

8 Great Tips for a Healthy School Lunch

Back to school we go (or have already gone)!!!  What an exciting time it can be for both kids and parents, but the busy schedules can also put a damper on our healthy eating.  After spending 7 years in the schools, I have developed a huge passion for advocating for healthy school lunches for our children.  The lunches the schools are feeding are not healthy, and what I am seeing most of the parents pack for their children are not much better.

We eat to fuel our body…. right?  Well, we should.  Cheetos, fruit snacks, fruit juice, lunchables, cups of fruit in fruit syrup, and veggie chips are not fuel for our bodies.  The lunch we are feeding our children is what is going to get them through the rest of the day: help them concentrate, perform their best, maybe run around at recess, stay awake and sometimes even get them through their after-school activities.

Here are some tips to help you better fuel your munchkin:

1.  Balance & Plan: When packing a school lunch, make it balanced and be sure to include a a fruit, a vegetable and a protein (protein doesn’t have to be meat).  Also, take time Sunday night (or when you do your grocery shopping) to decide what you will pack your munchkin each day, this will allow you to balance the intake of his/her food.  After all, we need to let our munchkins live a little and learn what it means to eat balanced too.

(Check out a free version of this menu planner here)

2. Pack Fresh: Fresh fruits & vegetables are always best!  If your munchkin prefers for their fruits to be cut up, rub a little lemon juice on items that might brown.  Fresh veggies with hummus or balsamic dressing for dipping is a great option.

3. Water or White Milk:  Water or milk is always best.  In our house, the rule is: milk for breakfast, lunch & dinner and water all other times of day (I have a two year old).  The older the children are, the less milk they need each day.  When deciding whether to pack water or milk for lunch, also remember Tip #1 and look at what other dairy products you may have packed.

4.  Allow a small treat:  We are all about teaching our munchkins to eat balanced, so allow them a very small treat.  Treats do not have to be candy or complete junk.  How about making a healthy version of a mini muffin?  Pumpkin, bananas, oatmeal, flax, cinnamon, etc.- all flavorful, healthy options for treats.  You could even freeze half of a banana and dip part of it in dark chocolate.  Or how about just 2 strawberries dipped in dark chocolate or blueberries dipped in yogurt and frozen?  When using dark chocolate remember the rule: 70% of cocoa or greater.

(photo via YumSugar)

5. Think outside of the sandwich– Often times we think of just sandwiches for school lunches because they can’t be heated up, right?  NO!  Most kiddos don’t mind eating cold food.  Be creative with shredded chicken or turkey- put them in a pinwheel or a wrap.  What about using cucumbers as the top and the bottom and filling the inside with cheese or hummus?  How about a lunch meat roll-up (just make sure you are buying organic, hormone free lunch meat)?  Every kid loves pizza, how about sending some of our grilled pizzas cold?

6. Be creative: Use cookie cutters, fun toothpicks and lots of color when packing your munchkins lunch.  Make it so they have something to look forward to when they open their lunchbox.  How about sticking some fruit or veggies in their water to make it more flavorful?  Or putting food on a kabob?

(Photo via Recipe.com)

7. Experiment at home: School lunch time is not the place to try and give your munchkin a whole new meal.  We want our children to use this lunch as fuel to get through their day and to perform well at school.  Pack items you know they will eat.  Mixing in a new fruit with a fruit salad or combining a new veggie with already liked veggies are fine, but this isn’t the time to try  a bunch of new items at once.

8. Involve your munchkins: Talk to your child about what they’d like to have for lunch and the importance of eating healthy. Ask them what they see in other lunches.  If they talk about unhealthy items, brainstorm ways you could make a healthy version together.  This is a great time to educate your munchkin on healthy eating.

Need some ideas for lunches?  Here are a couple of my favorites:

100 Days of Real Food: The ideas are endless! Head over to her “search box” and you will find multiple school lunch roundups.  

One Fit Widow: The best place to find ideas is her Instagram account.  She often posts pictures of what she packed for lunch for her kids AND she has super-convenient lunch boxes for them.  

How do you ensure your munchkin has a healthy lunch at school?  I’d love to know- leave me a comment!