May 9, 2014

Easy Breakfast Casserole



I get SO many requests for the breakfast casserole that I make weekly.  It is SUPER good, and SUPER easy.  All I have to do is POP in the microwave in the AM and I have breakfast ready.  It helps my mornings run smooth as can be.  I am here to share this perfection with you today!!!


I have put together a video for your viewing pleasure.  The main reason I did this was to also explain how I make this using the 21 Day Fix containers!!!!!

The ingredients you will need are:
  • 8 to 12 eggs
  • 1 package of breakfast sausage (I used turkey)
  • Vegetables of your choice (I use spinach or peppers mostly)
  • 1/2 cup of your favorite milk (I use unsweetened Almond Milk)
  • Salt and Pepper/seasoning
  • Diced potatoes (not required, but yummy)
Enjoy putting your casserole together!!!! Please leave a comment below with any questions!!


May 7, 2014

Coming Soon..PIYO

To say that I'm excited for this new program is an understatement.

The new "PiYo" workout comes out in JUNE and people are already going crazy for it, myself included.

There have been a lot of questions asked about the program so I wanted to take a second and answer the questions that have already been asked, as well as offer an opportunity for those that still have more!!!

Q:  Who would get the best results from this workout???

A:  EVERYONE!!!

Chalene Johnson took the best Pilates and Yoga-inspired moves and cranked up the speed to give you full throttle cardio, strength, and flexibility training—all at once. PiYo packs it ALL into each workout so you can build lean muscle mass—as you're burning crazy calories. What I also love is that it is EXTREMELY low impact.  This means there isn't a bunch of jumping or bouncing.  This is exactly why it is for EVERYONE.  You will sweat your butt off without all of the pounding!


Q:  How does this program work if it's not high impact??

A:  How? You'll use your body weight to perform a series of continuous targeted moves, to burn fat as you redefine every single muscle. No weights. No jumps. Just hardcore results.  Problem areas become no problem. You'll get sleek, long arms, sexy, flat abs, a tight, lifted butt, and the confidence that comes from knowing you're at your best!



Q:  How much variety is there in the workouts?

A:  The program will come with 8 different workouts on 3 DVDs...plus a BONUS workout!!!


Q:  How important is it to be flexible?

A:  PiYo has so much to do with flexibility and stretching during the workouts.  There are so many people that struggle in this area.  Being flexible to start isn't a necessity.  Being flexible when you finish is the goal.  Being flexible prevents injury, and allows your body to be firing on all cylinders!  Stretch and strength together is a crazy intense way to workout that most people overlook! 


Q:  Will there be a modifier??

A:  Yes.  Not everyone starts at the same level of fitness.  Some of the best workouts around always have a modifier to help you start off and work your way to the more advanced moves.  PiYo is no different.  You will work your way to increasing your strength and flexibility every day and every week!!!

Q:  How is working out with your own body weight different than using free weights?

A:  Your body weight is the perfect amount of weight for YOUR own body parts to move around.  What I mean is, you are the only one responsible for moving your own legs and arms around every day.  Putting them in certain positions, and at the right angle is a magnificent way to tone and shape your body in the long and lean way.  Also, because it's your body, you learn to hold and stretch at the same time.


I hope this helps you get started in getting you the knowledge you need for this fascinating new program.  Like I said, this program comes out in June.  Please shoot me, or your favorite Fit Sister) an email if you want to be on the mailing list for this wonderful new program. 

haley.fourfitsisters@gmail.com

May 1, 2014

CH- CH- CHANGES :)

Some serious changes happening in the Smith household.  Excited to share more about the journey getting to my ultimate healing and trying to navigate my way to being as healthy as possible, in a realistic way.




Whether you are a new follower of the FourFitSisters, or have been around a while, you know that for the most part, all of the sisters, and most of the hubbies and children are gluten free.  Since my son's diagnosis with Celiacs Disease last June, we purged the gluten and wheat products from the household and started fresh - cold turkey- and have never looked back.  And, have never felt better.

Even though we are continuing to feel good and healthy, I am the ever persistent follower of health and fitness and am always interested in knowing the most information I can about my body and utmost health.  It is safe to say, that since I am a very healthy person, I have never had routine blood work done to just see how I am doing overall - looking at the body as a whole and checking on my general health.  So far, I haven't had a reason to - which has been one of the most enlightening realizations since we started this journey.

The week before Easter, I met with the amazing Dr. Furlano to just get "checked out".  I suffer from no physical ailments and I feel good 99% of the time.  I am actually healthier than I have ever been since going gluten free.  As a kindergarten teacher, I was ALWAYS sick (think: strep two times each year) and so far this year = not a single sick day for myself.  To say these changes have been life-altering would be an understatement.  Even though I have been feeling good, I wanted to dig deep into some of the things I have been noticing in my body and talk to this amazing healer about things I could do to continue down the path of health and healing after all of the crazy things I have done to my body over the past 32 years.

The only two "symptoms" I brought to our conversation are things almost every woman in America can relate to:
1.  I just can't kick a bit of the weight I am carrying around
2.  Sometimes I have unexplained bloating

These pics were taken days apart.

I am betting many of our readers can relate to these symptoms and would never warrant a conversation with a professional.  I am so fortunate to have had my blood work done and get answers to why my body isn't functioning quite at 100% like I am hoping.  The point of me sharing this info is because I WANT people to be PROACTIVE about their health and well being.  I am so glad I didn't wait until I was 40 or 50 to look closely into my blood work.  I am glad I chose NOW to see that I have some serious changes that need to be made so that I can live the longest, happiest, healthiest life with my boys.

Discovery #1: I have a sensitivity to Casein = no more dairy

What the what?!?!?!?!  Never in a million years would I have guessed this or thought that my body wasn't agreeing with dairy.  I have no outwardly symptoms (yet) - just the bloating when I eat a lot.  Here I am feeding myself yogurts and cheeses and inside my body is battling itself - causing inflammation that eventually could have leaked out into other parts of my body - so thankful I caught it early...before the real problems started.  My results were four times higher than recommended = with no sypmtoms!  I am going to seriously miss my Talenti. 

Discovery #2: My Vitamin D levels are very low

This is very common - especially after such a long, cold winter.  I am taking 10,000 IU to get my body caught back up to where it needs to be (for the first month), and then after month two will continue with 5,000 IU.  I also learned that it is very important to take Vitamin D with fat.  If you don't, your body won't absorb it properly and it will just pass as waste.  So, be sure to take your daily dose of D with some fats so your body can use it in the best way.

Discovery #3: My fasting glucose (sugar) is higher than we'd like

Now, I say "higher than we'd like" because technically normal range is up to 99.  I was at 96.  I am about to push past the plateau of what is considered the safe zone.  This is coming from someone who considers herself a very healthy eater.  Makes you really take a step back and THINK about all of the hidden sources of sugars that I eat daily.  Too much fruit for sure, but all of the grains are contributors as well.  We don't eat gluten, but we LOVE tortilla chips and other substitutes on occasion.  I am working hard to continue to keep my grains to one serving a day, and keep my fruits under 1-2 servings - being sure to enjoy berries and bypass the higher sugar sources like bananas or pineapple. 

Discovery #4: Hormones and birth control are very likely keeping me from my physical goals

I workout like a mad person, and I eat very healthy - mostly clean, except for the occasional birthday splurge and fun night out.  However, even though with all of this hard work, I feel that my body never quite has the tight and strong look to it that I had "back in the day".  When Dr. Furlano explained it, the light bulb really went on for me.  She said that my body is in a constant feeling of being pregnant - that is the point of birth control, to trick your body just enough to think it is pregnant so that you don't get pregnant.  I maintain a soft, "fluffy" layer over my body that I just can't kick.  Your body isn't in "beast mode" when you're pregnant - it is meant to soften up and allow your body to do the things and make changes that you need to be able to do while pregnant.  This doesn't happen to everyone.  Some people react to the hormones just fine, but I am in complete agreement that my body is taking this trickery very seriously.  In addition, I am seriously trying to rid my body of hormones for my long term health as well - in the research I have seen, hormones are a huge contributor to cancers (especially the female kinds) so I am serious about losing the "pill", "ring", and "IUD" methods ASAP.  I guess it's time to pull the goalie. ;)  We'll see what happens.



I sure will miss dairy.  A lot.  But I also find the information empowering.  Knowledge is power - I am better equiped to move forward in my journey to being healthy.  Everyone that hears about it says "That sucks," or "How can  you live without it?" or "I can't imagine never eating ice cream again!"  All statements that I totally agree with.  But the thought of doing damage that can't be repaired, or inflammation leaking out of my gut and attacking other parts of my body down the road is such and easy visual to snap me back into reality.  Change is hard, but it IS for the better. 

My biggest take-away from this experience is that even a very healthy person can be fighting a hidden beast inside of them.  Whether it is hormones, food sensitivities / allergies, weight management - tons of daily issues for people - you are the advocate for your body and your health.  My Casein allergy was four times the normal range.  FOUR TIMES.  And this was with no obvious symptoms.  Just think about the damage I could have done long term.  I strongly recommend even the healthiest of people to take time to dig deep and look hard into your health and well being.  Find a doctor that specializes in looking at your body in a holistic way.  Invest in your health so that you can live well and therefore invest in others.  Most importantly TRUST your instincts when it comes to your health and the health of your loved ones.



As always, we are open to questions and comments.  Share with us what your journey is or ask about specifics that we have been experiencing.  We are genuinely enjoying educating people on how to take the best care of themselves and their families.