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150 minutes of movement per week a Mom?!

Research shows that up to half of the functional decline we experience between age 30 and 70 is due to lack of physical activity. HALF! Wild. It is also proven that children with active parents are more likely to be active themselves. By increasing our heart rates for a minimum of 150 minutes (or 2.5 hours) per week, we can significantly decrease our risk (and therefore also our children’s risk) of over 25 chronic health conditions, including coronary heart disease, stroke, hypertension, breast cancer, colon cancer, Type 2 diabetes, and osteoporosis.

Now, this all sounds well and good…but I know what you are thinking. HOW are you going to come up with 150 minutes per week to move your body enough to sweat and discover these amazing health benefits while continuing to be the best mom, wife, friend, colleague, and/or whatever other roles you carry each week?

I am going to go through my best three tips on how to begin shifting your mindset on creating healthy habits while raising children!…
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Our Favorite Go-To Meals

Hello and welcome back to another post in our FYLMealPrep series! We are grateful to have you follow along with us as we share our tips for fueling our bodies with nutritious food and having a little fun along the way!

In this post, we are sharing many of our go-to meals! We love to use cook books, Pinterest, and our favourite food bloggers when looking for inspiration. We hope you find some here as well!

The Best Shredded Kale Salad- Oh She Glows
Soba Noodle Salad - Oh She Glows
Thai Quinoa Salad - Run Fast Cook Fast Eat Slow
Chickpea Apple Broccoli Salad - Ambitious Kitchen
Tomato and Roasted Broccoli Quinoa Salad- The Dish on Healthy
Shredded Kale and Brussels Sprouts Salad - Eating Bird Food

Veggie Lover’s Pasta Salad - Run Fast Cook Fast Eat Slow
½ box penne or rotini pasta1 head broccoli, cut into bite size pieces4 cups baby spinach1 pint cherry tomatoes halved1 can chickpeas, rinsed and drained1 cup crumbled feta½ cup Kalamata olives      Dressing
½ cup extra-virg…

5 Tips to Meal Planning Success!

Meal planning.

That thing we try to do each week to help us keep our families fed. The thing we do to ensure that meal prep is easy and effortless. That thing we do to make sure that we are eating healthy meals so our bodies are fuelled and able to get us through our days. However, we know that meal planning is not always easy and can sometimes leave us feeling uninspired or frustrated.
We have put together a fool proof list of our top 5 tips to help you take your meal planning routine to the next level. Here we go!

Jamie: Choose meals that work for you and your family. My family loves breakfast for supper - pancakes, omelettes, waffles, eggs and bacon. (Yes you read that right. Even though I can’t stand bacon, my family devours it, so I cook it sometimes.) Once a week I make sure to plan one of those meal options. I also know that my family doesn’t like meals where everything is in one pot, so I rarely cook them. They do love taco…

Guest Post: Intuitive Eating and Joyful Movement - Kalin Herbach, RD

Intuitive Eating and Joyful Movement Kalin Herbach, RD
We are living in a time in our society where people are becoming hyper focused on their health, so much that it’s resulting in stress and anxiety around eating and exercise. The whole point of making “healthy” choices is so that you can enjoy your life more, but the pursuit of “perfect” health can end up taking all of our time and energy, so there is very little life left to enjoy. We are going to focus on some guiding principles to support you in nourishing your body for movement, in a way that doesn’t add more rules to your routine. I hope this provides you with some helpful strategies, but remember that you know your body best!

First and foremost, my hope is that moving your body:
-Brings you joy
-Improves your energy
-Helps you cope with emotions/stress
-Promotes better sleeping habits 
Having a positive relationship with movement is the first step in caring for yourself. Keep this same perspective in mind as we dive into strategies f…

Progress to a full sit-up - great tool!

A full sit-up is a very practical and functional movement for moms. However, it can be challenging to achieve this full movement with optimal control and connection. 

Working on the mid- and top-point of the sit-up, with focus on the eccentric contraction is a great tool that might help you progress to a full sit up.

After you develop a strong foundation of core connection and are able to move with intention through breath, then we can begin to challenge our core unit in other ways. 

If you have questions about how to ensure that we are using the best strategies for finding our deep core connection through various aspects of the range of motion, ask us in class or send us a note at


Lessons learned through adventures in the mountains and parenting

I am not a mountain expert, and I most certainly am not a parenting expert.

What I am though is someone who loves exploring, learning, and a good challenge.

Five things that adventures in both the mountains and parenting have taught me:A few nerves are a good thing: they keep the adrenaline high and your ego in check.Be prepared, but keep an open mind: there will always be unpredictable circumstances that we cannot control. Find joy in the peaceful moments: take a deep breath and soak it all in. Quality time is so incredibly important: as an entire family, one-on-one with your spouse and each child, as well as with yourself.The biggest adventures make the best stories: enjoy the journey and all of the energy you poured into it!  Last week I had the amazing opportunity to take our 5-year old daughter on an overnight hike in Kananaskis. I was nervous and excited. I was nervous to not have my husband joining us (as I had not yet done a backpacking trip without him), for everything that cou…

Our Favorite Snacks

We love a good snack. One that is full of healthy nutrients to fuel our bodies and leaves us feeling satisfied. Snacks that are tasty and full of flavor. Snacks that are easy to make and stay good for a while in the fridge or freezer. Snacks that are easy to eat with one hand and that we can grab and munch on as we are driving somewhere, feeding our babies, or in between classes. Below you will find snack recipes that we have tried and used multiple times. We love them and so do our littles. We hope you do too.

MuffinsWe love making muffins for our littles and ourselves. We often make large batches and freeze them so we have healthy snacks available to us all the time. You can even turn the recipe into mini muffins and they become the perfect snack for your toddlers.
Healthy Chocolate Peanut Butter Banana MuffinsSpinach Banana MuffinsAussie BitesMorning Magic MuffinsSuperhero MuffinsFlourless Chocolate Lentil Protein MuffinsOut the Door Chia Power Doughnuts recipe: Oh She Glows