Dec 31, 2013

Holiday Hangover

Do you have a "holiday hangover" like us?  It is the BEST and WORST type of hangover.  It is the feeling of enjoying the holidays a little too much.  I'm not sad about it.  I was probably better than 90% of the average population.  But, it is now time to get back at it in the fitness world.  Here is a quick recap as to what the FourFitSisters have been up to!

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Christmas card shenanigans.  Don't worry...our Christmas cards didn't come in time.  So I guess we really were taking "New Year's" photos here.  My hubby came home with these outfits for us.  At first I was not sure...but after seeing them on I was pretty pleased.  He is totally a Vineyard Vines kind of guy.  I am way more of a Nike kind of gal.  Getting dressed up is not always my thing.  But, these worked out well.

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It was MY turn to host Christmas.  To say I was excited was a total understatement.  As the only sister not in STL we are usually the ones traveling the most to see family.  And it was so nice to be able to stay home and host this year!  We had the house all decorated.  Which usually always come close to ending in divorce.  It actually went pretty smooth this year.

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"Christmas" morning looked like this...

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The kiddos couldn't wait to dig into their presents.  They had them nicely set in piles before breakfast had even been served!!!!!

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A little cousin love on the stairs.

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And some happy gluten free pancake muffin eaters.  I just bought gluten free pancake mix, and mixed according to the directions.  Instead of sitting in front of the stove all morning I made them the day before.  They cooked in mini muffin tins for 20 minutes.  The next morning we just popped them in the microwave.  They were great for dipping.  I even tossed in some chocolate chips for the kiddos.  The adults enjoyed some breakfast casserole. YUM

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Even the elves got in on all the fun.  They aren't normally all in the same house together.  They were having a blast in their snowball fight.  I think Clyde lost.

After hosting "early Christmas" at our house we all headed our directions for the Holidays.  We enjoyed torturing our son on Christmas morning.  That face could NOT be faked...he was just as annoyed as Ralphy when asked to try on his pink bunny suit.

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We got a good laugh...and even had our matching pajamas.  Yep, we were that family this year.

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Of course...my main request for gifts were fitness related.  I got a new piece of fitness equipment from Marta, and some new tennies from the hubby.  If you remember these from our favorite things post.  These are the shoes that I put on that list.  He was a good husband and must have read the blog that day.



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Things have been crazy over at Four Fit Sisters.  All of the sisters are getting ready to start up their first challenge of the new year.  I hope that you got in.  Also, Maggie is doing an amazing giveaway.  She is giving away a $120 month supply of Shakeology.  Enter as many times as you want.  The details can be found on her facebook page here.

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Good Luck.  Can't wait to get back into the swing of blogging and back into our normal routine.  We have missed you.



Dec 20, 2013

It's Beginning to Look a lot Like Christmas - Classroom Edition

We have a lot of fun things happening in our classroom - but they are things that you could easily do at home with your littles as well.  Today  you will see an easy craft for kids to make using Shredded Wheat and school glue.  It is something that I have made in my classroom for the last 10 years and has always been a big hit with recipients. 
Holiday Tutorial

I am excited to share the fun things we have going on in the classroom this time of year.  This is truly a special time to be a kindergarten teacher and I LOVE making those cuties smile.  I know how excited my own four year old is about everything HOLIDAYS and it is fun to think he will be having these exciting activities in his classroom next year when he goes off to kindergarten. 

If you need a last minute homemade Christmas idea for someone in your family, this is so easy to pull off.  It takes a night to dry and set, but can easily be done in time for your gift exchange.
Here is what you will need for this cute wreath project.

1. Large Bar Shredded Wheat

2. White School Glue

3.  Round styrofoam plate or old plastic lid (like a plastic sour cream lid)

4. Small Paperclip

5. Green Paint or Green Food Coloring

6. Glitter and a Ribbon/Bow for Decorating

7. Small Picture cut into round circle (or mounted on construction paper)
Here is what you do...

Your first step is to take your large bar of Shredded Wheat and crunch it up in a bowl.
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Once the cereal is crunched up, add some glue into the bowl and mix with a spoon. (you could add green food coloring and glitter here if you wanted - we opted to paint ours later)
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Next, plop the mixture onto your plate.  Have the child attempt to form into a "donut".
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Help them out a bit and form it into a nice looking wreath shape.  Then, insert a paperclip so that it dries into the ceral mixture.  Allow to dry over night.
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While the cereal dries, you can prep your picture.  I mounted a school picture onto a circle for easy application.  If you have a larger picture, you could just cut it into a circle.  Once the cereal has dried, you may paint the wreath and sprinkle with red glitter.
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Using a hot glue gun, glue the picture to the back of the wreath making sure the paperclip is at the top.  Add a bow to the bottom (for a boy), and the top (for a girl).  
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Teachers - send home with kids for a great holiday gift for the parents, or moms and dad - you can make these for family members.  They are a great ornament or keepsake that families have enjoyed getting out year after year to decorate their Christmas trees. 

Let me know if you try it and how it turns out.  I'd love to hear from you!!

Wishing you and your family a very Merry Christmas. I can't believe it is less than a week away. 

Signature Adie

Dec 15, 2013

P90X3 GIVEAWAY!!!

Hey fit friends!
It's time!!!!

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We wanted to thank all of  YOU {our AMAZING readers/fans/followers/encouragers} this week by giving away the brand NEW P90X3 program!

It was just released last week and here are the deets:

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GET RIPPED IN 30 MINUTES A DAY.Feel like there isn't enough time in your jam-packed schedule to work out? Welcome to P90X3's Muscle Acceleration system—your ultimate excuse-buster. Trainer Tony Horton took everything he learned from P90X® and P90X2®, coupled it with new science that shows intense 30-minute workouts can get you in better shape faster, and slammed it all into overdrive. The result? Short, targeted, intense workouts that take just 30 minutes—but leave you looking like you've been tearing it up in the gym all day, every day.

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Your P90X3 program will include:

16 EXTREME 30-MINUTE WORKOUTS

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Resistance Workouts:

  • Total Synergistics. A full-body resistance workout that triggers fast, powerful changes to your body's composition.

  • The Challenge. Strengthen your entire upper body by stacking push-ups and pull-ups in ways you've probably never seen.

  • Incinerator. Bring It 'til there's nothing left to bring. A full burnout session that pushes you past your limits.

  • Eccentric Upper. Time under tension is the key to creating lean-muscle growth fast. This upper-body blast will have you begging for mercy.

  • Eccentric Lower. You'll be slowing down the eccentric (or negative) half of each movement to carve a ripped lower body—faster.

  • The Warrior. When you need a one-size-fits-all workout that can be done anytime, anywhere, this is your drill.

Power Workouts:

  • Agility X. This fusion of aerobic and anaerobic energy improves your precision, flexibility, balance, and strength.

  • Triometrics. Increase your speed and power in a fraction of the time with this explosive next-generation plyo workout.

  • Decelerator. Balance your ability to go up strong and come down safe with multi-angle deceleration training.

Cardio Workouts:

  • CVX. Now resistance is combined with intervals to give you that full-body burn and power up your core.

  • MMX. Burn fat by taxing your strength, endurance, and flexibility with this martial arts–based cardio workout.

  • Accelerator. Increase your cardiovascular and muscular efficiency, resulting in more bang for your fat-burning buck.

Core, Flexibility & Balance Workouts:

  • X3 Yoga. A flow-style practice that improves your musculoskeletal flexibility, balance, stamina, and core strength.

  • Pilates X. Power your core, gain muscle elasticity, and stabilize your joints, as Pilates fundamentals meet modern science.

  • Isometrix. Isometric contraction combined with instability—this workout gives you an unshakable platform to work from.

  • Dynamix. Increase your range of motion, flexibility, and stabilization to help maximize the results you get from every routine.

Plus, 5 Free Gifts:

  • Fitness Guide. Your step-by-step guide to getting the most out of Tony's accelerated extreme fitness program.

  • Nutrition Guide. A simplified approach to healthy eating designed to get you ripped—and help you stay that way.

  • P90X3 Workout Calendar. Tony gives you each day's workout, so all you have to do is get in—and crush it.

  • "How to Accelerate" DVD. This easy-to-follow P90X3 intro shows you how to achieve your best results in the fastest time.

  • 24/7 Online Support. Stay motivated with exclusive 'round-the-clock access to fitness experts and peer support.

And a FREE Bonus Workout:
On One Leg. It's an entire workout on only one leg! Just when you thought you had seen it all from the Master of Muscle Confusion™, he comes at you hard with a little twist. A $19.95 value—bonus with your DVD set.

Pretty awesome, huh? Do you want to win this?If you do, it's pretty easy to enter.And you can enter 9 TIMES!
Four for following all four of us on Instagram & four for following all four of us on Facebook.
Then another entry for leaving a comment telling us why you could use this new program!

And we can't forget the BONUS 10 entries just for sharing on Facebook/Instagram making your total number of entries 19.... say what?!

a Rafflecopter giveaway

Dec 13, 2013

What the Paleo?!?

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Tis the season for resolutions. Adie wrote about some resolutions HERE. But I wanted to talk about one in particular that I've tried (along with my husband) that absolutely changed my life: changing my eating habits to paleo.
Adopting a paleo lifestyle was very hard work in the beginning. When you are used to eating every "food group" under the sun,it seems a first that you are being deprived...
until I looked up paleo recipes on Pinterest!!! You can make ANYTHING into a paleo dish. A-N-Y-T-H-I-N-G. Yes, it takes more prep, and yes it can be more expensive, but aren't you and your loved ones worth it? Would I rather spend tons of money a year on medical bills and drugs, or take preventative steps by spending a little more money on food and supplements that will keep disease away and heal your gut? I know which one I would pick (and HAVE picked). Food is medicine.

For those of you who may not know what a paleo diet is all about, here is the gist: plants, nuts, and meats. Yep, that's it! No processed foods like sugar, grains, or dairy, and no legumes. Some of you are already saying "No way," or "I'm out! I can't survive without my cheese." And to tell you the truth, I was the same way! But do your research and hear me out. There are so many resources you can use to make it feel like you are not being deprived ONE BIT! In fact, the alternatives you use to replace the processed foods are so great for you that there is REALLY zero guilt when "treating" yourself to a paleo chocolate cupcake or almond butter and chocolate truffle. :)
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When I first began the lifestyle change, I did as much research as possible. I read books and looked up websites. Educating yourself on WHY this is a good decision is just as important as the decision itself. My favorite website is by Julie Bauer over a paleOMG.com. Please visit ASAP! As soon as you scroll through and see the yummy foods she prepares, you will see how possible this is for you!


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Now here is how it changed my life: I was sick for years and didn't even know it. In fact, most of our society is sick in some way. Processed sugar, grains, and dairy feed the bad bacteria in our gut and cause overgrowth. This overgrowth damages our gut and allows toxins to get into our bodies through the blood stream (leaky gut).  This overgrowth and imbalance in the body leads to an endless list of issues.  Many issues we think are just part of who we are:  joint pain, acne, digestive issues, head aches...

But the truth is, we can change those symptoms forever.  That's what they are:  SYMPTOMS.  Symptoms flaring up in your body because of imbalance, bad bacteria, and toxins taking over.  Our body doesn't know how to process processed-foods and gets chronically inflamed when putting them into our body day after day, meal after meal.

If you are not willing to put in the time and effort to prepare for this change, then this is not for you.  It does take work and getting used to, but it does get easier.  If my rural in-laws from a town of 500 people, no health food stores, no book stores, no NOTHING, can do it, so can you!  (My father in law lost 30 pounds in 4 months by JUST changing the way he eats.)
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This won't work if you are a family who asks "What's for dinner" every night at 5 o'clock.  You must PREP with meal plans and grocery lists to be successful and stay on track.  Not to mention most of the food is NOT your average household items that are already in your pantry and fridge.  It's WHOLE FOODS that are fresh, new, different, interesting, and WILL go badif you don't eat them soon after buying it. That's a good thing!

I'm not saying that I am a "strict" paleo.  Especially during pregnancy I've eaten my fair share of GF pretzels and bland, starchy foods.  But what always brings me back to the paleo way of life is how WELL I feel, how FIT I feel, and the changes I've seen in my mood, body, and health while following this lifestyle.

I encourage you to open up your mind and try this paleo lifestyle. You are worth the extra time and money and you will feel 100% better about yourself.  I promise!

If you want more information or want to join my "Heal Your Gut" challenge starting Jan 6, to help kickstart your paleo adventure and heal that LEAKY gut of yours, please email me at mviefhaus@gmail.com.

If you've ever tried the paleo lifestyle, I would LOVE to hear what you think!  Leave a comment below.

Signature Maggie

Dec 12, 2013

The Busy Mom's Go-To Healthy Grocery List



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It's no secret I'm busy.  I barely have time to shower.
But I have a system and I make it work.  I have my priorities.
And some days it's not showering.  Sad, but true.

We all have the same 24 hours in a day.
It's what you do with those 24 hours that are important to being successful in anything in life.
Whether it's your health and fitness, happiness, parenting or your career.

I see it daily in my everyday life and within my fitness business world: people unwilling to invest the time, energy and money into their health.
How can they afford healthy food? How can they make time to make pancakes rather than buying frozen preservative-filled ones from the grocery store?

Now, when you think of whether or not you are "healthy" I bet you usually think of your physical health.
Am I right?
This is an important part of our well-being, but WHY do you want to be healthy?

Do you wish to be healthy in order to enjoy your life and so you can live life to it's fullest? I sure hope so!
Because true wellness is an integration of physical, mental AND spiritual health which allows us to accept and love ourselves for who we are.
Not how we look in the mirror.  This is exactly what I work on with my clients every month in my challenge groups.

I help my clients realize the key to vitality is balancing body, mind and spirit and the fact that investing time and money NOW into a healthy lifestyle, and healthy REAL foods, will enable us to invest in our future so our quality of life will not degrade as we age.

Today, I'd like to give our readers a little glimpse into my weekly grocery list.
To show you all how we invest now in our health and our quality of life in the future.
I will share just a few of our staples and what we tend to buy weekly and almost always have in stock around Haus of Girls.
I keep a copy of this list on my husband's phone, as well as mine, so we can pull it up and get shopping.

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And in case you were wondering.....
We are not fancy.
We don't teach our children that food needs to be glamorous and pretty with tons of sprinkles, sauces, colors and foo-foo extras.
Food is food.  Food is not for show and excitement.  It's not about a mascot.
It is about eating..... to nourish and heal our bodies.

And to give you a little background on where we are coming from regarding our food journey....
Almost one year ago, back in January of 2013, Steve and I sat down and had a conversation about food.
We both agreed that we were done buying pre-packaged, processed, chemical laced foods.

I had read a book titled "Why Can't My Child Behave," by Jane Hersey regarding the negative effects of preservatives and food additives and dyes on children and their behavior a few years prior to Steve and I's conversation, and the information on those pages always stuck with me.
It taught me a lot about the negative effects that chemicals, dyes and preservatives in foods have on humans and how so many of our bodies simply can't process these things.  They are linked to behavioral issues, learning disabilities, ADD, ADHD and so much more.

The food colorings found in some foods, like fruit snacks for example, are red 40, yellow 5 and blue 1.
Red 40 and blue 1 were originally manufactured from coal tar, but are now mostly made from petroleum.
Those two colors have been banned previously in many European countries including Denmark, Belgium and France, though are now widely used in countries belonging to the European Union.
Despite their attention in Europe, they've been used in the U.S. without too much resistance.
This, my friends, is sad to me.

Yellow 5, however, is a different story. This food coloring, also know as tartrazine, has been known to cause serious allergic reactions (particularly for people who are allergic to aspirin). In 2008, the Food Standards Agency issued a warning about yellow 5 causing hyperactivity in some children. And according to board certified family physician Dr. Joel Fuhrman, yellow 5 poses risks of cancer.

Facts like these are another reason why preservatives are something we try to stay away from.
By no means are we perfect.  We are a real family with a lot going on.
And we may or may not like to indulge in Cheetos on occasion.....one of our gluten free treats.
And Steve has been knows to go hog-wild with slushies in the summer filled with Red Dye #40.

Boy do we see the effects on our girls.
They turn into these small, but powerful, hyperactive, alien-like beings with an increased amount of strength and vocal ability.
Not in a good singing kind of way, but in an intense shrieking manner that makes me want to lock them outside for a few hours.
For real. I have done this.  Locked the door and all.

Along with food dyes, preservatives in foods also cause behavioral changes, especially in young children.
According to the Archives of Disease in Children, "in a 2003 double-blind study of 1,873 children the consumption of food additives and preservatives led to significant increase in hyperactive behavior. Removing the preservatives or using a placebo didn't lead to these behaviors, which were measured by both parental and objective reporting. The researchers coordinating the study noted that whether the children had been previously identified as hyperactive didn't matter in terms of the effects of the preservatives and additives on their behavior."

Interesting, huh?

So in January of 2012, we decided that instead of buying preservative filled cookies, we would make our own.
Same for waffles, granola bars and more!

Fruit snacks? Never again. We would eat REAL fruit.  What a concept for the year 2013.
I mean just because society tell you it's ok to eat sorbitol, corn starch, mineral oil, carnauba wax, vitamins A, C, and E, and food colorings, does this mean you need to do so?

Soon after my chat with Steve we sat the girls down and had a talk with them explaining that we, as a family, would from this day forward choose a healthy lifestyle filled with "food from the Earth."  Not from packages.



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It went much smoother than we thought and we have never looked back since.
We have even overheard them saying things like, "is this from the Earth?" about certain foods to each other.
The best.

Now, a lot has happened at Haus of Girls since January with the diagnosis of Celiac disease and gluten is now a thing of the past as well.
But I will get into that story another day......

Today I just want to share some of my staples and it's my hope that this will help you when deciding how to shop for your family.
It may not seem easy at first, but I assure you the concept is simple.
Buy real food.  The less food in packages, the better.

Here we go!

Haus of Girls Typical Grocery List:

Veggies: avocados, tomatoes, cucumbers, cauliflower, kale, spinach, salsa (all natural FRESH), baby carrots, shaved brussels sprouts, celery

Fruits: bananas, apples, oranges/cuties, blueberries, lemons, limes, grapes, pineapple (watermelon and strawberries in summer) dates, pears, frozen blueberries for smoothies,

Nuts: raw whole almonds, raw sunflower seeds unsalted, unsweetened coconut, raw almond butter, all natural peanut butter, sunflower seed butter

Starches: gluten free brown rice, gluten free rolled oats, sweet potatoes, regular potatoes, all natural popcorn, rice cakes, chia seeds,

Proteins: pasture raised eggs, no nitrate all natural bacon, antibiotic and hormone free fresh chicken breast, ground beef and turkey

Others: no sugar added almond milk (contains twice the amount of calcium than cow's milk!) Kerry Gold butter, full-fat coconut milk, coconut milk coffee creamer, coconut milk yogurt, almond milk yogurt, stevia extract liquid, vanilla extract, Kombucha tea drinks, olive oil, coconut oil, Apple Cider Vinegar,

Bonus items: gluten free pretzels and gluten free Chex cereal to add in trail mixes I make on occasion and chocolate chips.  I also love dark chocolate with sea salt and red wine. And Steve is known for his Cheetos buying skills......

These are just a few of our weekly faves.
Yes we add in new things and don't always buy these items. No we are not perfect.
We are just two parents trying to do the right thing for our girls.
We don't want to have any regrets about what we could have done better when it comes to their health.

I hope this list helps you in some way!
If you have any questions, please leave a comment as I'm always here and happy to help.

Try stocking your home with whole foods and minimize the food dyes and preservatives so your family can be as healthy and happy as possible.
Currently at Haus of Girls, we are limiting dairy products, as you can tell by our list, as I am in the process of determining if dairy is what keeps triggering my bloating and some other symptoms, as well as our youngest Gracie's itchy skin.

We as a family removed gluten this past May and I can't tell you the changes I've had personally.
I will be sharing our journey regarding Celiac and gluten with you all very soon!
If I can help just one person and prevent them from going through what I went through, then I will be so happy.

Signature Marta

Dec 10, 2013

Where do you get your workout clothes??

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I get the question about my workout clothes ALL the time.

I have a lot.  Maybe some might call it a slight addiction.  However, at least I have an excuse.  I love fitness AND I'm a P.E. teacher.  That's a huge WIN WIN for me!!!!

So today I would like to share some of my favorite workout pieces and how I like to style them.

1.  The Cowl Neck/Turtle Neck.

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This amazing turtleneck just screams winter to me.  I love the feel of a soft turtleneck this time of year.  And matching them up with leggings may be my absolute fave.  Both items above can be found on Victoria's Secret website.  Did you know they have an amazing "active" line?? They do.

2.  Leggings

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Yes...my absolute favorite thing in the world to workout in, AND lounge in.  Hello polka dots.  If I could wear leggings every day for the rest of my life I may not be sad about it.  They don't move around when you work out.  That is why I love them.  Cropped or long, I must have them.  All of the above are also from Victoria's Secret.  I may have a slight obsession with the polka dots and the color block.  Merry Christmas to me.

3.  Jackets

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Now this is more for work than actually to work out in.  I absolutely love this jacket.  I love that it looks like a vest, but is really a full jacket.  I love the colors.  It is so feminine. I am obsessed.  This is what I want to wear every day.  Victoria's Secret...again.

4.  Graphic Tees

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Under Armour has some really nice graphic tees.  I wear a lot of these to work.  I work at a middle school.  Though I would love to dress head to toe in Victoria's Secret at all times, being appropriate at school is a must.  I like to motivate AND teach at the same time.  These kinds of t-shirts help me do just that.  Under Armour also has a fantastic college and team line as well.  See if your team is on there.

5.  Shoes





nordstromSeriously...these shoes make me want to faint.  I am so obsessed with workout shoes.  I have always been a Nike shoe girl.  I think I always will be.  But with shoes like these it's not hard to steal my heart.  All of these are sold at Nordstrom.

6.  Gear

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This is the type of stuff I like to work out in.  Not exactly heavy, but not too light either.  These types of pullovers are great for the cool weather.  Cute AND comfortable.  Again, Victoria's Secret.

I am hoping that you have enjoyed my favorite workout pieces.  Join us tomorrow on Facebook and Instagram for our #WWWW.  Every Wednesday we share "What We Wore Wednesday" workout edition.  We love seeing what you work out in.  Join us so we can see your cute gear too.

Haley Signature



Dec 9, 2013

New Year: New You - FourFitSisters Offer Support

It is about three weeks away from New Years Eve - can you believe that?!  Hard to believe that Christmas is rapidly approaching, and we get to celebrate an amazing time with family: celebrating the season, counting blessings, carol singing, ripping into presents, binging on delicious treats, and embracing new family memories one day at a time; wonderful traditions and festivities that only come around once each year.
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I am always amazed at the lowering of inhibitions during the holidays.  Spending more money than I should, indulging in more than I should, especially when it comes to foods.  You can find me hovered over the egg nog, punch glass in hand...lathering my ice cream with soupy egg nog lard.  Mmmmmmm.  I know, for a fact, any other time of the year, I would be cringing at the thought.  But, the great thing is that I lead a healthy and fit life 99% of the time, which means I get to splurge and enjoy the holidays and all the treats that come with it.  Not to mention I will be crushing a workout that morning to give me the bonus of not feeling guilty when I do splurge.   This will be our first gluten-free Christmas, so I am anxious to see what goodies will still be an option for us this year.
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Once the holiday festivities are over, we always get to see an overwhelming amount of people that decide they are ready to make some changes to their lifestyle in the form of New Year's Resolutions.  For some, the desired changes are monumental movements, and some people just need a little tweaking.   I am stealing Haley's resolution from last year: being better about going to church regularly.  If you have a health or fitness related goal in mind for 2014, we would love to support you through it.  The sisters are offering a number of accountability challenge settings throughout the month of January.  Whether you need to drink more water, eat healthier, heal your gut, have a weightloss goal, or just feel like you want to be stronger and healthier overall, we would love to offer support to get you through it.
PINTEREST NEW YEARS

Here are some of the exciting offers we have for the month of January.  Each sister will be offering at least one challenge during the month of January.  Please act quickly, as our groups fill up fast.  We try to take the first 5-10 that commit.  If you are interested in the challenge, please contact one of the coaches that has a date that works for you. 

{Heal Your Gut 14 Day Challenge}  January 6 - January 19 ...with Maggie

{New Year: New You 30 Day Challenge}  January 6 - February 4 ...with Adie 

{New Year: New You 30 Day Challenge}  January 6 - February 4 ...with Marta

{New Year: New You 30 Day Challenge}  January 15 - February 13 ...with Haley

For more information about the challenge settings, please email one of the sisters.  2014 has great things in store for you.  We would love to help you meet your goals.  Wishing a wonderful next few weeks.

Signature Adie