Feb 27, 2014

$75 Target Gift Card GIVEAWAY!!!

 Do you want to win a $75 gift card to Target?????
My blog BFF Holly from Where We Can Live Like Jack & Sally is hosting a giveaway on her blog for all of her sponsors.  We at FourFitSisters are sponsors, so head on over and join in on the fun!!!

Happy Shopping...my fingers are crossed that one of our fabulous followers win!!

Feb 26, 2014

Get Fit with the 21 Day Fix: A Vlog

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Feb 21, 2014

21 Day Fix Meal Plan

Hey Everyone!!!

Today I am sharing a tool to help all of you!!!!!!!!

With my 21 Day Fix Challenge starting soon I wanted to help make a visual for all of you to see what kind of meal ideas fit with this plan.  I am a visual person.  I need it in front of me to see what I need to prep and get ready.  I have also provided the websites below where my dinners are planned!!! (they can also be searched for on this blog)

I hope that you all enjoy this guide.  Remember that I prep my lunches ahead of time and my breakfast casseroles too!!! If you have questions please email me at Haley.fourfitsisters@gmail.com.

Here are some of the links listed above:

Chicken Stir Fry
Turkey Meatballs and Zucchini
Stuffed Peppers
Italian Zucchini Turkey Burgers
Spaghetti Squash
Bison Paleo Chili

Happy Planning and Prepping.  Let's get toned together!!!

Feb 19, 2014

My First Pregnancy Experience

The End.

Ha!  Just kidding...kind of.
Pregnancy has been a whirlwind for me.  It was definitely not what I expected.  I thought I was going to be the girl who was floating on cloud 9 for 9 months, glowing, smiling, and working out every day until the day I gave birth.  Boy, was I wrong.  Little did I know that I would be dry heaving for the first 12 weeks...and then again when I hit 30 weeks, or dragging my left leg as I "walked" around my apartment while on bed rest for 12+ weeks, looking like the Hunchback of Notre Dame, or having the feeling that my tailbone and every other part of my pelvic floor was literally just going to fall out of my body.  I was not prepared.  At. All.

For me, pregnancy has not been fun.  Don't get me wrong, I LOVE my little man more than words can describe and I would do this for 100 more weeks if I had to.  There are amazing and great moments of pregnancy like feeling the baby move, talking to him and bonding, and seeing my husband sing to, talk to, and kiss my belly.  I get butterflies just thinking about it, but I couldn't help but think why my body responded the way it did when I got pregnant.  I'm healthier than the average American woman, so why was I having such difficulty?

After thinking long and hard about what could have been some triggers and running things by my favorite doctor, Rebecca Furlano, it all comes down to my Celiac Disease (surprise, surprise).  I had been diagnosed at the end of April and got pregnant in June.  I was (and still am) a long way from being recovered and my small intestines were not healed nearly enough to handle the nutritional needs of my own body plus CREATING another human.  I was malnourished.  My body was struggling to get the vitamins and minerals it needed to function at it's optimal level.  This also caused my cortisol (stress hormone) levels to be very high...it just so happens cortisol eats up progesterone, the hormone that keeps you pregnant.  Low levels of progesterone are the number one cause of miscarriage.  Scary.  This is why I was having contractions and preterm labor beginning at 20 weeks.  My body was not keeping the levels of progesterone it needed to keep this guy in there!  About this time is when I began supplementing with progesterone.  It's definitely helped.  It got better for about 10 weeks, and at 29 weeks I had to go back on bed rest.  My body had had enough. I am a PE teacher and "taking it easy" just really isn't an option.  I have been on bed rest ever since.  But I'm SO glad.  Being laid up is tough on the mind, body, and emotions, but this baby is big and my body is not cooperating, so I really have no choice but to kick back and wait it out.  I will be at 36 weeks this weekend and in the CLEAR!!! It has been such a tough physical and mental journey and I can't wait to meet the boy that is WORTH every second.

I am already planning ahead on what I will be doing to prepare my body for a healthier pregnancy next time.  Here are a list of things I will be doing before and/or at the start of my next pregnancy:

Progesterone Drops or Supplements:
Since my body has had a difficult time keeping progesterone levels up, I will be taking progesterone before (if we plan ahead) or from the start of my next pregnancy.  This will help keep my body from preterm labor and contractions.

Reduce Stress:
The mind is a powerful thing.  There are MANY ways I plan to stay in tune with my mind and body in order to reduce my stress levels.  Things like warm baths, meditation, yoga, and spending time with God daily, are all things that just make me feel better.  I am able to calm my mind and body and fall into a relaxed state when doing these things daily.  I also found a self affirmation program called Hypnobabies that I now swear by.  I bought a couple of their tracks about 2 weeks ago and put it on my phone.  I have been listening to them multiple times a day and I only wish that I would have stumbled upon these sooner.  I can see a huge difference in my attitude and the amount of contractions that I have been having are much less! Amazing!  I truly think he would be here already if I didn't find these sound tracks.  Next time, I will be listening to these from the beginning of pregnancy.  They teach you how to relax deeply, have happy and confident self thoughts, and prepare you for natural childbirth.  LOVE.

Strengthen My Pelvic Floor (along with the rest of my body):
I didn't get a chance to get back into my workouts after being so sick and before getting pregnant.  My muscle tone and strength were diminished from my lack of working out and my lack of nutritional absorption.  I plan to work on correct breathing techniques (thank God for my very smart, chiropractor hubby), posture and core strengthening, along with overall body strength.  This training should help with supporting my belly and baby as well as the major muscle pain I have been experiencing during this pregnancy.  I love strength training, so this preparation will definitely be the easiest for me!  Les Mills PUMP, here I come!

Continue to Heal:
My digestive tract has definitely healed A LOT since last year.  I have come a long way and worked hard to correct my diet.  Clean eating has become a way of life and even a passion of mine!  I will continue on this path and can't wait to see how my body responds without the stress and hormones of pregnancy holding me back.  I don't remember what it's like to feel healthy!  It's been THAT LONG!

I would love to hear about your pregnancy journey!  Was it what you expected?  Would you do anything differently?  Do you have any questions about my journey?  Comment below...or even email me!
Thanks for stopping by!

Feb 14, 2014

A before and after of my bathroom...

Okay...so I'm not gonna lie, Adie totally stole my thunder on Wednesday's blogpost.  Yes.  I was going to write the mushy LOVE post.  But, she did it.  And, I'm glad she did it, because she is a MUCH better writer than me, so her version is better.  But, that left me hanging with today's post.  So, that lead me to one of my other loves...my bathroom.
Do you love your bathroom enough to write about it on Valentine's Day?  This girl does. 

I get a ton of comments on my bathroom.  I guess I take a lot of pictures in there or something :)

  Since so many commented, I am sharing a tour of my bathroom today.  However...before we can get to the good stuff, you must first witness how it began.  Blue.  A blue disaster.  Floor to ceiling blue tile, blue trim, and blue toilet.  Having lived through that bathroom for 2 1/2 years...I deserve a dream bathroom.

Ella will some day be so mad at me for posting this picture, but I just had to share.  She was just barely two years old here.  I wanted to steal those adorable boots from her every time she wore them. 
Anyway...back to the horrendous bathroom.  Not only did it have blue tile everywhere, it had blue blinds, and GOLD trim.

This was one of the greatest days EVER...demolishing it for the addition.

 One of the highlights of this bathroom was also the fact that it had a SUNKEN in tub behind those amazing shower doors.  Totally ridiculous and unusable. 

Here is the view from the amazing sunken tub.  It had a small closet in it and a double sink.  The main plumbing we were able to salvage, which was nice on the budget.

 Seriously...who thought those tiles were a good idea??

Now...onto the good stuff.  The AFTER shots.  Now, we did an ADDITION, not just a remodel, so we gained space.  So, the wall that you see on the very left of this picture is the original wall.  That is where the bathroom used to end before.  The first cabinet on the left is placed where the closet used to be.  Basically the second tall cabinet is about where the room ended before.
I tried to recreate as man shots as I could.  The shower is in the exact same place as before.  We just raised the floor and got rid of the disaster sunken in tub.  The toilet also remained in the same place.  We did, however, center it under the window.  I'd say we took a huge step up in improvments to the shower that was there before.
We gained a TON of cabinet space, and a nice vanity for this girl to get ready in the mornings.

We also put in the mother of all tubs...the clawfoot dream tub.  I think this draws the most attention and most comments from my pictures.

The tub...and the chandelier that hangs above it.

The tile in the shower was the inspiration for the entire room, and my favorite part.

The diamond pattern with the black squares...melt my heart.

So there she is.  Thank you for entering my dream bathroom.  Sometimes I pinch myself because it's like I am in a fancy hotel...every day.  Happy Valentine's Day to all.

Feb 12, 2014


Since Valentines Day is creeping up on us, it only seems right to write about LOVE this week.  Not mushy gushy romantic love - but long lasting sisterly love - this is the Four Fit Sisters after all. 

If you have been a follower for a while, then you know there is a lot of love in this family.  Love for each other, for our families and friends, and for a healthy lifestyle that is embraced and celebrated by all of us.  Because of the love for each other and for our bodies, we have come accross this amazing journey that is now: the Four Fit Sisters.  We feel blessed for having the opportunity to share our love with all of our readers and are truly grateful for the opportunity that has been presented to us.

I have to start by saying how thankful I am for each and every one of my sisters.  Each one has taught me so much both in life and health and has helped shape me into the person and leader that I am. 

I think about Maggie's journey with Celiacs and how her battles have led us to answers in our own family.  She is an expert now and has changed countless lives because of her own strength and perserverance to find a truly healthy body and spirit.  I am forever grateful for her drive to heal herself, because through that, we have found healing and blessings for our sons and selves as well. 

I am thankful for my big sis, Marta, who has led all of us down the coaching path, again, allowing for multiple lives being changed.  Watching the ripple effect has been amazing; each of us changing one life at a time, and watching as our challengers and coaches pay it forward as well.  I would have never had the guts to do it on my own, and it has truly changed our lives for the better, so I am forever grateful for her inspiration and bravery to help us and help others.

Of course I am only half of who I am without my twinkie, twin sis, Haley.  Enough said.  Our creepy twin-ness and 6th sense for each other is truly a survival mechanism that I feel neither could live without.  How many sisters can say they talk to each other every morning?  We do.  On the way to work every day.  What a special bond - two people that literally have spent every day on earth together, still have enough to talk about and don't miss a daily phone call.  Love.

We have a special and unique bond and people are very intrigued with the amazing relationship we have together.  When you hang with the sisters, we hope to embrace you as our own, if you can get past the Viefhaus lingo, mannerisms, and inside jokes.  Not to mention, the health trend talks and fitness obsessions.  But it is our reality.  If you visit a Sunday dinner and mom and dad Viefhaus' house, you would hear constant banter about things to eat, new supplements, what workouts or workout clothes you're obsessing over and what Dr. Oz talked about that previous week.  Every time.

I wonder how people survived without three sisters to guide them and literally keep them alive.  I would have never made it through college without two sisters there with me.  True story.  I would be dead in the bushes some where.  They are the people that keep you in line, in check and insane all at the same time.  They never overlook your mistakes, but also notice every one of your strenghts as well.  They are my biggest inspirations and my healthy competition.

We know that not everyone has the family support and sisterly relationships that we have.  It was one of the biggest reasons we started this blog.  People had continued to come to us about so many different things - babies, workouts, recipes, school questions, and more.  We have enjoyed compiling our small strengths and individual expertises into a large amount of knowledge put together here so that we may spread our sisterly love to others. 

Our readers, followers and challengers have become like a fifth sister.  We are enjoying helping each and everyone of you and will continue to do so.  If you ever need something, or have a question, please don't hesistate to ask us or let us know.  That's what sisters are for. ;)

Feb 11, 2014

The 2 Excuses People Most Use to Avoid Investing in Their Health

Excuse- a reason or explanation put forward to defend or justify a fault or offense.

People make excuses every day.  I am one of those people...it’s a natural defense mechanism that humans use to protect themselves from feeling shameful about not completing a task.  The excuses you make say a lot about the priorities you have.  My excuses tend to revolve around housework:  I’m too tired to take out the trash.  I didn’t have time to do laundry today.  And so on.  If I’m going to slack on anything, it’s going to be the work that needs to be done around the house.  It’s not high on my priority list.
As I dive deeper into hosting challenges I get to hear lots of excuses and came up with 2 that I most hear.  This list is made to HELP you all (and myself) identify your priorities and maybe even make some adjustments to your everyday routine to help zap those excuses out of your healthy lifestyle!

Number 1:  Time.
I hear it OFTEN...”I’m too busy.”  “I have 2 young kids to take care of.”  “I just don’t have time.”  Let’s be honest, we make time for what we WANT to make time for.  Each one of my sisters and I are WORKING MOTHERS...with 2 jobs each.  We make time, even if it’s only 30 minutes a day, to workout and devote that time to be active.  Some might say we are taking that time away from our kids, and that’s not true.  Adie wakes up at 4:30 AM to workout before the rest of her family is awake.  Marta gets her time in while the kids are napping.  Haley will workout during her lunch break at school.  And me...I’m on bed rest and haven’t worked out for about 20 weeks now.  But after my baby is born and I return to work, I plan on working out early in the morning or late at night when the baby is sleeping.  I will have to see where it will work best, but I WILL make it work.  I’ll make it work because my health is one of my top priorities and makes me better in all aspect of my life.  I’ll be a better mom, a better teacher, a better wife, and a better person.
If you constantly find yourself using time as an excuse to not fit that workout in or not prep those healthy meals or snacks for the day, then you might want to take a step back and look at your schedule.  Where are your priorities?  Still can’t find a time after looking at your packed schedule?  Make time.  Wake up 30 minutes earlier.  Stay up 30 minutes later.  Your body will thank you and you will be better because of it.

Number 2:  Money.
This one is tricky.  Money is a touchy subject for some.  Let me start off by saying, I get it.  I’m a part time teacher whose husband has loans out the wahzoo for Chiropractic school (and hasn’t started working yet) while I’m at home on bed rest (unpaid) and of course expecting our first child any day now.  I’m not telling you this for you to feel sorry for me...we know everything will work out and we have a plan to make it work.  I just want you to know that I understand what it’s like to worry about finances.
That being said, health food and supplements are two things that we DO NOT skip out on.  We often shop at Whole Foods, buy organic or grass fed products and don’t skip a beat.  The foods we put into our bodies are EXTREMELY important to us and worth every penny.
It was eye opening when a coworker of mine said, “I can’t afford to be gluten free.”  Here’s the thing, spending an extra $30-$50 bucks on your grocery bill here and there is much cheaper than your insulin shots, your thyroid medication, or the pill you take daily to lower your cholesterol; all of which could be CURED using ONLY FOOD.  Not to mention, living gluten free doesn’t mean buying a bunch of packaged “gluten free” foods to replaced the other processed packaged foods you’ve been eating.  It is more expensive to do that and NOT any better for your health.  I’m talking about WHOLE FOODS from the Earth.  Fresh meats and produce that don’t come in a box, pouch, or with a label.
Money can also be spent on workouts or even our educational, motivational, accountability challenges.  I will say that they are VERY affordable and worth MORE than your money’s worth.  I do understand that being active and working out can always be FREE...walking, running, hiking, DIY circuits and so on and I ENCOURAGE society to do these things.  But if you’re not doing this on your own, it’s time to invest in something new that will motivate you to be active daily.  The education you gain and/or the workout program that you order will be yours forever.
On a side note, my sisters and I are NOT perfect.  We are human.  We cheat with sweet snacks and skip a work out on occasion, but we ALWAYS come back to this healthy way of life.  This is our LIFESTYLE.  I hope we can motivate you to make small changes to find YOUR healthy lifestyle.  Take one small step today...your future self with thank you for investing the time and the money.

Feb 5, 2014

Lean Your Body & Lengthen Your Life Challenge

So...this week has been CRAZY!  Did you get your hands on the new 21 Day Fix program? It sold out like crazy.  I heard around the business that they sold more in 8 hours than they thought they would sell in three months.  Congrats to all of you that got your hands on this hot new product.  If you were lucky enough to get it ordered and into one of our test groups look for an email soon.  They should be shipping out and we can get our test groups on their way! I absolutely can not wait to join you in testing out this program.  We will definitely be reporting our results here. 

However, since some of you may not have gotten your hands on the 21 Day Fix this round we have another amazing treat coming your way.  The FourFitSisters are hosting our first ever group challenge.  This means, all four sisters will be hosting TOGETHER!! WooHoo.  We have combined our past experiences and our favorite parts of our normal 30 day challenge groups to a wonderful 30 day program that will get you lean in body, and long in life.  Our whole goal is to get you to a healthy stage where you can make real differences and extend the time you have on this planet.  We are launching our first ever "Lean Your Body & Lengthen Your Life" Challenge.
To keep it simple we are limiting it to our favorite workouts: Les Mills PUMP, Turbofire, P90X3 & Focus T25. These are our workouts of choice for this challenge.  So if you have been waiting for the perfect time to join a challenge this is it!! Contact one of the sisters today to get signed up.   Spring Break is JUST around the corner!! Let us help you get into your favorite jeans before the warm weather hits!

Feb 3, 2014

How to Get Your Kids to Eat Healthier

Most people's reaction when I tell them that we are gluten free look at me with a dead-serious face and say "Then what do you eat?"  And of course, their next questions, "How to you get your kids to eat like that?"  I find both of the questions kind of funny, but also understand the mental shift and change that accompanies our choice to cut wheat and other gluten-filled items out of our diet.  It didn't happen perfectly over night, and it took a lot of research and a few mistakes.  But the true answer is, "We just don't eat gluten anymore."  It's pretty simple. 

So simple, that I decided to make a list of some of the ways we were able to rid our house of snacky crackers and treats, and fill our pantry and fridge with foods that will help our sons grow adequately and to their full potential without the harmful effects of gluten.  Gluten does not impact everyone the same way, but I do feel that these changes would help anyone get their child - or themselves - into a better food routine; eating less crappy junk, and more nutritious and whole foods. 

1.  Start your kids off with a Paleo breakfast every day.

This is one thing that I try my very best to do each day.  We have times where we run out of eggs, or have to mix it up with cereal or oatmeal options, but for the most part, my boys get a hearty, cooked breakfast each day.  Now, this does not mean I COOK breakfast each morning.  Not at all.  I cook on Sundays and make enough to last us the week.  There is nothing better and more filling than eggs and bacon, or some egg casserole in the morning before you head off to work or school.  My boys prefer pancakes - and YES, there is such thing as healthy pancakes.  Grain free and delicious.  Right now, we are really into Pumpkin Pancakes.  CLICK HERE to see the ones we are eating this month. 

Here is why I like this idea.  Kids eat WAY too many grains during the day.  No judgement - I used to be the one doing this with my kids.  Cereal for breakfast, sandwich for lunch, pasta for dinner...etc.  Our kids are developing GRAIN BRAINS and WHEAT BELLYs at an incredible rate.  I truly feel that kids only need about 1-2 servings of grain each day at most.  I don't want to waste it on breakfast, when there are so many other ways to eat it - either in the snack form or with our family dinners.  Save the grains for later.  They will function so much better at school in the morning and stay full 'til lunch if you give your kids something nutritious and hearty for breakfast. 

2.  Send the world's healthiest lunch to school.

One of the things that makes me laugh each year during conferences is how many parents tell me that it sounds like I am talking about a different child when referring to what I see at school.  The truth is, as parents, we often get the run down, whiny, and tired versions of our kids after a long day at work or school.  They rarely whine to their teachers, talk back, or argue.  Sounds like the perfect chance to send foods that you don't have to hear complaints about. 

I bet your child won't raise his hand and complain to his teachers or lunch monitors about their foods.  They may roll their eyes at their friends, or pick at it for a few days.  But, when that is their only option of food, then there is a good chance they will eat it - or risk starving the rest of the day.  This carries over into what you pack for snack too.  It doesn't have to come from a package to be considered a snack.  99% of my kindergarten students have to cut open or rip into their snack every afternoon.  Every once in a while there is an apple or carrot sticks.  WHY??  If you are only sending in healthy foods during the school day, that is all they will eat. 


Now, I am not saying to abuse them with weird new things either.  I am just saying send some veggies that you know they have eaten before, fruit is always a great choice, and keep the grains to a minimum.  I have seen some amazing lunches in my time as a teacher, and I have seen some super failures as well.  Keep this rule: only 1 item in their lunch should have come from, or still be in, a package. 

3.  Eat Super Bowl style.

So I am guessing a ton of you ate way too much yesterday at your Super Bowl gatherings.  I know that I usually over-eat when food is on display and readily available for long periods of time.  Your kids will do the same thing too - in a good way when the foods are healthy.  I tried this the other night with my boys and it was a big success.

I am pretty traditional when it comes to family dinners.  I expect that we eat as a family as often as we can, try to catch up on every one's day, and enjoy each others' company.  With that, we also have nights where daddy works late, and everything is off schedule.  On these nights, I like to have Super Bowl style menus.  Put out tons of {healthy} options - veggies, nuts, cheese cubes or sticks, or other things you would like your kids to try.  Pop in a favorite movie, and poof, they aren't half as interested in arguing about food, as they are about running around and grabbing food and then getting back to their play.  Just like me watching the football game: snack, watch, chat, repeat.  They will eat a ton more than you expect, and possible try some new things.  It's one of those no-pressure dinners, where no one is forcing anyone to try something they don't want.  Eat what you like, and enjoy the night.

4.  Bribery {Gasp}

I'll be the first to admit it - sometimes I have to bribe my child to eat new things.  Cooper will try anything - he trusts me 100% and if I put it on his plate, he will try at least one bite before making decisions about whether he likes it.  Meade is not so easy.  He decides that he doesn't like it as soon as he sees it.  Regardless of what it is.  It took me almost 3 years to get him to TRY a bite of pizza.  Who doesn't like pizza?  He would have nothing to do with it.  I don't recommend bribery for every meal, or for finishing meals that you know they've eaten before, however, if sampling or trying new things is rare for your cutie...I would try a good bribe. :)

Here is my bribery rules.  We usually use teeny-tiny gluten free cookies for this.  If you try a new food = 1 cookie.  If you eat a lot of it = 2 cookies.  If you clear your plate = 3 cookies.

We don't get dessert every night.  And there are definitely times where I put my foot down and just demand them to try things without treats.  Again, this is not ideal for every meal.   I just don't want dinner to always feel like a battle.  This works great for us in regards to trying brand new items, which is never more than once a week. 

5.  Sneaky foods and fake names

We love to add in healthy foods into my kids smoothies and other treats.  I loved the book Deceptively Delicious a while back, but now am leaning more towards helping them choose to eat good foods - knowingly.  My sons are obsessed with Brain Pop and love videos the one below.  Meade tells me every day whether or not something we are eating is healthy.  Depending on their age, they could enjoy watching and learning. 

{click HERE to watch}

With that being said, we do incorporate some sneaky foods into their diets though.  I add kale and spinach to their smoothies, and add chia and flax to their favorite NO BAKE COOKIES.  There are always ways to help get healthy foods into their diet without their knowing.

Fake names help too.  I don't introduce new foods with their real names until after they have tried and liked.  So, mashed cauliflower is referred to as mashed potatoes. Edamame isn't edamame, those are just "big peas".  Once they try and decide something is edible, that is when I spring the new name on it.  Keep it simple and uncomplicated.  Kids are on a need-to-know basis.  ;)

6.  Don't bring junk into the house

This is the simplest rule yet.  If you don't buy it, then no one will eat it.  Simple as that.  The reason we don't eat m&ms and Cheez-its is because they aren't in our house.  You have 100% control over the foods that you bring into your home.  It's all or nothing.  Your whole family has to be on board.  If your hubby is a snacker or brings crap into the house, you need to have a conversation about how it needs to stop.  When my son was diagnosed with Celiac Disease, we gutted our house of anything that contained wheat.  How would we explain to Meade why Cooper gets to eat things that he couldn't?  Don't allow it to be an issue.  The last thing you want is food to be an issue for your children - the not having it, or the jealousy around who gets what.  Not a healthy place for your little ones. 

Food needs to be understood by kids as a source of fuel for our bodies, not a pleasurable experience we get each and every day - an experience upon which happiness is dependent.  Yuck.  If your child is crying over food often - we need to look at the relationships we are building between them and food.  And that starts with you - you are a model for this.  We are teaching them about food every day.  What to eat, how to eat it, how much to eat, how to prepare it, where to buy it...and so much more.  Children are truly mirrors of ourselves.  What kind of habits are you teaching them?

If you have questions on how to get started, or need recipe ideas - feel free to browse some of the items we have posted in the past.  Or, leave a comment below or contact us through our buttons at right or left.  We are passionate about helping people find ways to be as healthy as possible - and this is true for your kids as well.

Hoping you are helping create great habits this week for you and yours.  I know we are over here at the Haus of Boys.  Have a great week!