A summer staple at our house


I can’t even tell you how much we love watermelon at our house. We consume it almost everyday and at any meal. My boys ask for it all the time and I’m totally fine with that! Watermelon has some serious health benefits! Here are just a few:
It can help with blood pressure, asthma, skin, digestion, inflammation and muscle soreness.

Quite the list, eh? Watermelon is 92% water, which is refreshing on a hot summer day. We usually just eat it plain but I have seen some recipes recently that are going to be a must-try this summer!

Watermelon Nachos

Watermelon Cake

Watermelon Slushy

What other must-try watermelon recipes do you have? I’d love to hear!

Fit Kids for Summer Series: 5 Ideas to Help You Lead by Example


Today is the last day of our Fit Kids for Summer Series! Have you enjoyed it? Drop us a comment and let us know what your favorite post was, or share on our Facebook page a picture of you and your kids getting fit together!

Today I’m going to share with you my ideas on how to lead your kids toward a healthier lifestyle by your own example. But first, here are the links to all of the posts from our awesome series. Many thanks go out to our awesome guests who contributed!

Summer Bucket List from Hillary

10 Exercises from Your Childhood from Andie at Maybe I Will

Proper Nutrition for Your Kids from Evi at Eyeliners and Erasers

25 Ideas to Keep the Kids Active from Samantha at Fearlessly Creative Mammas

Summer Explorers from Michelle at My Two Seasons and Love That Shot

5 Ideas to Help You Lead by Example by Kandice

If you are anything like me, a large part of your summer turns into “go do this” and “go do that”, rather than “let’s do this” or “let’s do that.”  As parents, many of us tend to follow the saying “Do as I say, not as I do.” We say we want our kids to be fit and healthy, but we don’t lead by example. Even those who are trying to become more fit and workout, we tend to do it either away from the kids at a gym, or after the kids are in bed (or before they wake up) so we don’t have to deal with them climbing all over us and taking our attention away from the workout. For a lot of moms, working out is not only our stress reliever, but our chance to have some peace and quiet!

ImageI won’t lie, I’m guilty of the same thing. However, there are plenty of times where I don’t get the workout done in the morning and I know I won’t have time in the evening, so I have to squeeze it in during the day. I end up with toddlers climbing over or under me and big kids crowding into my little space to do the workouts with me.

But you know what? Wow! What an amazing thing to see your kids get off the couch and do a workout with you! My seven-year-old son had more than once done enough of one of our workouts to actually be sweating and breathing heavily.


My eight year old daughter (notoriously lazy like her mama) loves to do her own workout when she has the living room to herself, and she will do the entire 40 minute Tony and the Kids program. The whole thing! Smiling the whole time.


My four-year-old daughter and two-year-old son can do a MEAN downward dog. 😉


So here are a few ideas to help you teach your children to live a more fit lifestyle…leading by example!

5 Ideas to Help You Lead by Example

1) Let them join your workouts! Make workout time a family event by clearing space and bringing the kids in the room with you. Yeah, yeah, you don’t have enough space. You should see my living room. 😉 Shove the couches into the kitchen (yes, I’ve done it!) and just make room for the kids. No, it won’t be the best workout you’ve ever had, and yes, you might decide to get in an extra, more intense workout after bedtime. But your kids will be seeing you put exercise at the top of your list of priorities, and they will be doing the same. When your son invite a friend over and talks him into doing P90X rather than playing with Legos, you’ll know it’s working. 😉


2) USE your kids in your workouts! My husband will often have whichever kid is closest to him help push him deeper into a stretch. Occasionally, he’ll grab somebody and bench press them rather than using the weights. Hilarity ensues every time. For myself, I usually have my kids grab the camera so I have something new to post for my followers.



3) Share! Many who are working on becoming more fit are also incorporating healthy products into their nutrition. For me, it’s Shakeology, and my kids LOVE these shakes! My two-year-old will come running through the house if he heard the blender going, and he won’t give me a moment’s peace until I either share with him or make him one of his own.

How many of you buy protein shakes? Granola bars or fresh produce? And how many of you hoard the healthy stuff and give the cheap food to the kids? Yes, healthy food can sometimes be more expensive. But is that little extra bit out of your grocery budget really worth the bad habits you’re teaching your kids? If they are raised on cold cereal and boxed dinners, they’re going to grow up loving that type of food and find it very difficult to change their eating habits when their metabolism finally slows. Teach them the healthy habits now while they’re willing and you’ll reap the rewards later.



4) Challenge them! When you’re out and enjoying other activities, challenge the kids occasionally to what we call “Feats of Strength.” Randomly call out that you want them to do ten push-ups or twenty jumping jacks. Or ask who can do the most jumping jacks in a minute. See who can hold a plank longer or do the best Warrior 3 pose. Ask them to show you their muscles after a workout or Feat of Strength and be sure to praise them for all their hard work.

We like to go for hikes or walks as a family, and sometimes just with friends. Our oldest son likes to be the leader and he likes to lead…from a distance. 🙂 He’s fast and has no patience waiting for the little ones to keep pace. If he’s getting too far ahead of the  group, we’ll call out to him to drop and give us ten, do twenty jumping jacks, or something similar. It’s always enough to get a little of that energy out while we’re all catching up, so that he’s better able to stick to our pace for a few minutes. All the while, he feels like The Man, and we’re sure to tell him that he is indeed The Man. 🙂



5) Local events. There are so many local events that can help you keep your kids active! Are you a runner? Take your older kids with you for a 5K, even a color run if you can! My son was SO excited when I let him join me for this run, and he was a rockstar! He started out strong and was mad that I wouldn’t let him go ahead of me. About halfway through he just wanted to be done, but we pushed through together. He was so tired, but he kept going. When we got to the end, there were crowds of people lining the path, cheering on the runners. I told him “Look at all those people cheering for you! Let’s finish it strong and give them something to cheer about.” He immediately picked up the pace and ran the last few hundred yards, with tons of people reaching out to high-five him and tell him how awesome he was. What an amazing experience for a young boy! To have so many people apparently adoring you for your strength…he’s already begging me for another.


There you have it. Hopefully, you’ll agree that letting the kids see you workout is something that will benefit them for a long time to come. It doesn’t matter one bit if your own fitness goals are slowed a little by the children. What you will be measuring is their own talent, skill, self-confidence, and health. And they will indeed amaze you and everyone around them with their dedication and enthusiasm, which in turn will encourage you to continue with your own workouts. Now, get off the computer and go workout!

*If you would like to know more about the workout program I show above called Tony and the Kids, click on the image for more information. Another program is also available for kids called Shaun T’s Fit Kids Club. This one is awesome too, with Shaun T teaching the kids how to dance (and getting their exercise in the meantime). Email us at fitmama.fitfamily@gmail.com for more information!


Expect the Best {Monday Motivation}

Part of our job as coaches encourages us to do regular personal development. My personal study led me recently to a book titled The Go-Giver. This book was absolutely incredible! I would recommend it to anyone looking  for something uplifting. It was insightful, brilliant, as well as quick and fun to read.

The main concept in The Go-Giver is that we need to focus more on providing value to the people around us, rather than focusing on what they are going to give us. If we do this, and do it consistently, we will be given more value than we could ever hope to have. It’s a simple concept, yet a tricky one to understand and believe in.

One of the more specific ideas presented was that of our expectations of other people. We often make judgments of other people and their reactions to a situation or treatment of us, before those situations have occurred. Our judgments may be based on previous experience with this person or someone else, or they could be just plain cynical. But when we expect someone to treat us badly, it’s a sure thing that we will be treated just as we expect.

If, however, we go about our day expecting to meet the nicest people and encounter dozens of happy, generous people, that’s exactly what we’re going to get! We attract the very things we expect into our lives!

I know, it sounds weird. Some people accept the concept right from the start, others are more…cynical. 🙂 But I want to challenge you. The next time you leave the house (or office), I want you to do it expecting to meet someone truly kind. You don’t have to become best friends. Just a friendly encounter that makes you smile and think “Yeah, there are still good people in the world.” I want you to expect this, to look for it, and search for it while you go about your day. I’m pretty certain you’ll come across exactly what you’re expecting. Let me know if you try it and have a great experience…share it with us!


Fit Kids for Summer Series: Summer Explorers


Our Fit Kids for Summer series is winding down. Haven’t you LOVED all these awesome ideas? This will be our last guest post, and next week you’re back to hearing from little old me. 😉

Today’s guest is the lovely Michelle from My Two Seasons and Love That Shot. If you haven’t found her pages yet, go check them out!

I love this time of year… Longer evenings, warmer weather, kids ready to de-stress from school. One of our family’s favorite things to do in the summertime is to go exploring! It is such a great activity on many levels:

  • It gets you moving. Exploring is no fun sitting on your bum!
  • Exploring engages your brain. You’re constantly taking in new information.
  • You learn cool things!

Summer Explorers - 7 Ways to Keep Your Kids Active and Learning
Here are some of our favorite ways to explore as a family…

1. Go Rock Collecting

My girls love finding pretty rocks. It doesn’t matter where we are, if they see a rock, they want to pick it up and take it home! Going on a hike in the foothills or on a walk along the river are great places to discover interesting rocks. Bonus, it’s great exercise with all the walking, bending, squatting, and carrying rocks!
Summer Explorers Idea 1- Go Rock Collecting

2. Go on a Nature Walk

Spending time in nature is great for your health. The fresh, clean air refreshes your mind and body. Make a game out of your nature walk; bring a list of things to find and discover. It keeps the walk interesting and helps to hold your child’s interest. My girls love to look for wildlife on our nature walks. We’ve stumbled across squirrels, birds, rabbits, and even deer on some of our walks!
Summer Explorers Idea 2 - Go on a Nature Walk

3. Take a Photo Walk or Hike

This is another great way to keep things interesting and your child engaged on your explorations! We love to bring our cameras and find neat things to photograph. My girls often find things they want to take home and keep, but we try to teach them to leave nature how they found it so that everyone can enjoy what they see. A great alternative is to have them take pictures of the things they find, then they can take the memory of what they discovered home with them and it will last forever!
Summer Explorers Idea 3 - Take a Photo Walk or Hike

4. Take a Walk on a Greenbelt

You don’t have to drive far to be in nature. Many cities and towns have nature paths or greenbelts running through them. We love to take an evening stroll through the greenbelt. It’s so relaxing and often we can’t even tell we’re in the middle of our city. Sometimes we’ll grab our bikes and take a ride on the trails in the greenbelt. It’s amazing the things you can discover there too. We’ve even come across horses!
Summer Explorers Idea 4 - Take a Walk on a Greenbelt

5. Visit a Natural History Site

Another great way to explore is to visit natural history site in your area. They usually have trails through the sites you can walk on or hike through. We love to learn about our state’s history and get hands on, and “feet on” experience! Go to your state’s website and look up “State Parks” or “National Parks” to find natural history sites in your area.
Summer Explorers Idea 5 - Visit a Natural History Site

6. Take a Hike

Hiking is excellent exercise. It can be a physically and mentally demanding experience for your kids, but when they arrive at their destination it’s amazing to see the pride and sense of accomplishment they feel! You can also find hiking trails in your area on your state’s website.
Summer Explorers Idea 6 - Take a Hike

7. Discover New Places

My family loves to discover new places we’ve never been to before. Some of our most fun times together as a family have been hiking through a forest or along a river we’ve never seen. Sometimes the vegetation and wildlife is different from what we see in the area right where we live. If you’re out on vacation this summer, plan a little hike somewhere along the way. You just might have a great time and it’s a great way for your kids to burn off a little energy!
Summer Explorers Idea 7 - Discover New Places
I hope these ideas inspire you to get out with your kids this summer and do some exploring! Getting out together and being active as a family is an excellent way to help instill good fitness habits in your children. Exploring has become one of family’s favorite things to do and we’ve created so many wonderful memories over the years. So get out there and have some fun!

Clean-Eating Strawberry Frozen Yogurt {Healthy Family Recipes}

Okay, okay, I’ll stop now, I promise! I can’t get over how much fun all these different ice cream recipes have been to test and create. This one is a little higher in calorie than the last recipes, but it’s got a very different flavor profile. It’s a bit tart, so you can adjust the sweetness to your liking. It’s also more creamy than previous recipes, and it freezes super well, giving it a more ice cream-like texture. It would be amazing in a cone! I think I might also try freezing it part way next time, then pulling it out and swirling in some hot fudge. Doesn’t that sound divine?

Yes, I realize hot fudge and ice cream cones are NOT clean eating. I’m not a 100% converted to clean eating, I’m still more than happy to indulge occasionally. That being said, clean eating IS the best way to adjust your diet to help you reach your fitness goals, without going on some crazy fad diet. So I follow it, most of the time. 🙂

Have you tried any of our crazy new concoctions? Tell me about it! Which one have you tried, and how did you like it?


What Is Best For You

I’ve had this on my mind a lot lately. A lot of times in our lives, when we change something that we are doing, there will be people that might disagree with how things are going or they might think they know what’s best for you. It’s okay to be yourself and to choose the best path for your life.

There are lots of areas that I base my own choices on. Physical, mental and spiritual health are all super important to me. When one is off balance, the other areas struggle big time and things don’t go smoothly at all. It’s okay to choose what YOU know is best for YOU! Don’t do things just to impress others or do them because it will make THEM happy. We choose our own course and we make our own lives. I love balance in all things. I love doing things for myself, serving others, spending time with my kids and learning and growing. For me, that is what is working best in my life right now. It’s totally subject to change as life and experiences come and go and that’s okay! It’s just important for you to find what works best for you and go for it! Good luck!20140616-152006-55206677.jpg

Fit Kids for Summer Series: 25 Ideas to Keep the Kids Active

Hey everyone, happy Friday! Is anyone else as ridiculously excited and relieved as I am that the weekend is finally here?! Whoop! We are continuing our Fit Kids for Summer series today, and you’re going to love today’s post.

Our guest today is Samantha from Fearlessly Creative Mamas. Her blog is chock full of recipes,  crafts, and other fun stuff, so if you haven’t visited it yet you should head over now!  Oh wait…not NOW now, but LATER now, after you’ve read her post below! 😉 Leave us a comment and tell us your favorite new idea so far in the series! -Kandice

I am sooo HAPPY that school is finally out for summer break. I think I have been counting down the days since like Christmas! I’m sure I will be happy for it to start back up by the time September rolls around though.

Me and the crazy kiddos!

I love summer. It is my favorite season and we are so busy in summer. I have come up with a great list of activities to keep you and your kids active this summer, hopefully you won’t hear the word bored as much! 🙂

1. Play hopscotch. It will keep your kids moving, and it’s a great way to keep them practicing writing their numbers and counting.

2. Jump on the trampoline. If you don’t have one, check out the local Ijump. It is a great way for the kids to burn off some extra energy.

3. Try to keep using electronics to a minimum. My kids will be hard to talk into this, but I keep reminding them, we only get a few months of nice weather, so get outside and enjoy it!

4. Take them on bike rides. Even if you don’t ride a bike, you can walk or jog along side.

5. Go on nature hikes. This would be a great way to teach them about different kinds of tree and animals.

6. Have races with them in the backyard. Winner gets to pick where you have ice cream that night.

7. Jump rope. They have jump ropes at Walmart in the kids department by the hoola hoops for 97 cents!

8. Make treats together, like cookies, and while they’re cooking, do a quick workout together; jumping jacks, push ups, etc. My kids love to do workouts with me, even if they don’t do it exactly right.

9. Run through the sprinklers, or get a slip and slide. Those things are so fun and will wear the kids right out!

10. Take them to Chick-fil-A, McDonald’s, Leo’s, or somewhere else with a play place, and let them go crazy!

11. Do yoga together. They might show you up since little kids are so flexible, but it’s fun to watch at least 🙂

12. Take them to a near by park to play.

13. Make a circuit in the backyard with different stations. So like the first one do 20 jump ropes, the second dribble a ball 10 times, etc.

14. If you have a Radio Flyer wagon, have them give each other rides with it across the yard.

15. Have a scavenger hunt in the backyard.

16. Play Mother May I? Did you play that when you were little? I really liked it!

17. Have your kids help you do yard work, even just pulling weeds.

18. If your kids are giving you grief about limiting electronics, like I know my kids will, then require a certain amount of other activities. Like play outside for an hour, or if they have chores to do first.

19. Go swimming. This is one of our favorite family activities in the summer. We like to go to Rexburg Rapids, Ross Park, Lava Hot Springs, Heise, and this year we going to Rigby Lake for the first time.

20. Go skating. We haven’t braved it yet since our kids are kind of young still, but it will happen soon. Starlight Skating is where I liked to go when I was little.

21. Go bowling. Bowlero is our favorite place in town.

22. Summer sports are a great way to keep your kids active in the summer. The YMCA has great programs.

23. The Paramount Theater has a great summer movie program, and they are so inexpensive!

24. Do a 5k with the family. They have tons in the summer! So far we have done the Color Run, and we have registered for the Neon Vibe, but I have heard about a really cool super hero one that I want to look into, and I know there is another one on the 4th of July that sounds like a lot of fun too!

25. Go camping! So much fun and so much to do!!

I hope this list has given you some great ideas to keep your summer fun and hopefully not hear “I’m bored” so much! 🙂

Posted by Samantha

Fit Kids for Summer Series: Proper Nutrition for You and Your Kids

We are onto Week 3 of our Fit Kids for Summer series. Are you loving it? Our guest today is Evi from Eyeliners and Erasers. She’s sharing some incredibly helpful information today, so take a look, and be sure to share it! -Kandice

Keeping your kids full is a challenge in and of itself. When a kid plays hard that makes it even more difficult for a mom to keep said kid out of her cupboards and outside. Nutrition plays a large role in keeping kids happy and healthy.
Ever wonder how much food is enough and what foods are considered good enough for your growing and active kid? It is hard to know when enough is too much. Luckily there are plenty of sources that provide a breakdown of what active kids (and moms, too!) need.
Here is a list of helpful tips to figure out the puzzle that is nutrition:
1. Drink enough water.
-When exercising, be sure to schedule to drink 5-9 ounces every 20 minutes.
-Sports drinks are to be used for an hour or more of exercise. Sports drinks should not be consumed at any other point in a day. Many people believe that sports drinks are healthier than sodas, but in all reality they are just as bad if not worse.
-Do a basic equation to calculate how much water to consume during exercise. This equation works for adults, too.
Step one: Weigh yourself before exercise
Step two: Weigh yourself after exercise
Step three: Multiply the number of pounds lost by 15.4
Step four: The end number that you get from step three is the amount of ounces an individual needs to drink throughout or immediately after exercise to replenish water lost.
Inline image 1
2. Eat the RIGHT carbs.
Good carbs consist of high fiber, low sugar plant foods that deliver fiber, vitamins, minerals, and phytochemicals along with grams of carbohydrate, such as whole grains, beans, vegetables, and fruits.
3. Eat before exercise.
This rule is important because you do not want to crash during exercise. Eat high and sustainable foods beforehand. Whole grains and low sugar fruits are great; however, save the bananas for post exercise (there are a lot of opinions on bananas in the nutrition world!).
4. Eat protein!
Protein powder shouldn’t be your only source of protein. REAL protein can be found most easily in meat and dairy. For very active kids (2-3 hours of activity daily) remember this ratio for everyday use: 55/15/30.
55% Healthy carbs (do not “carbo load”)
15% Protein
30% Fat (healthy fats, not JUNK food)
For moderately active kids and adults, 10-12% of caloric intake should be protein.
Endurance athletes need 1.2-1.4 g protein/kilogram of body weight every day. 1 kg equals 2.2 pounds. 
Strength trained athletes need as much as 1.6-1.7 g of protein/kilogram of weight.Inline image 2
5. Vitamins and minerals are necessary.
If you eat healthy, well-balanced meals, you and your kids will get most of the nutrients you need. You need to be sure your kids get plenty of calcium and iron when you know they’re going to be playing hard on the field or in the yard. 
Calcium makes for strong bones, and iron carries oxygen all over your body, especially during exercise.
6. Don’t let your kids crash diet.
The older a child gets, the more involved in sports they may get. Sadly, for many children the older they get they also become more concerned about their image. Crash dieting in any form, whether it is to move up a weight class or be small enough for any given sport, can severely damage a child’s body. 
For adults, crash dieting can kill your metabolism. Your best bet is to actively implement a healthy lifestyle, filled with clean eating and active living.
Below you’ll see a sample of what a day of food could look like:
Breakfast: Yogurt with granola and fruit OR whole grain cereal with milk and berries
Lunch: Bean burrito OR a turkey sandwich. Both could be served with a fruit and veggie item.
Dinner: Grilled chicken breast, steamed rice or farro, and veggies. (Hint: try to eat the majority of your carbs before dinner.)
There are a ton of healthy food boards on Pinterest. Don’t be afraid to change your dinner repertoire every now and then. Ask your kids what healthy foods they do like. Take them grocery shopping with you. Finally, the best children’s nutrition tip I’ve ever heard came from a podcast that I listened to on Stitcher, let your kids choose only 1-3 foods that they “refuse” to eat and then respect that. Everything else they must eat. After all, studies show that a child doesn’t actually know that they truly don’t like a food until they’ve been exposed to it 15-20 times. Helping your kids be healthy can be a battle, but it is one that you can win. 
I hope this well helpful. I’m happy to ask further questions as you have them. 
Eat healthy, live actively. I know that as you do, your children will, too. 
Source 1
Source 2
Source 3
Source 4
Source 5
Images provided by Daniel Nicolas
Evi blogs over at Eyeliner & Erasers, a lifestyle blog that focuses on fashion, fitness, beauty, and professionalism. She writes for several companies, including Cycling Strong, a company that focuses on healthy lifestyles and especially cycling. She is a graduate student and an adjunct faculty member, who teaches freshman composition. Evi loves to go to Crossfit, adventure with her husband, and take long naps.

Watermelon, Coconut, & Lime Ice Cream {Healthy Family Recipes}

Yep. I did. I made another ice cream recipe. We should have made it a series, because apparently we’re on an ice cream/popscicle kick. 🙂 But really…who’s complaining?

I’m on my third week of a self-imposed “no sweets” challenge. Our family is BIG into “treats”. We go to the local dairy for ice cream cones just about any chance we get. We’ll have root beer floats or sundae’s just to celebrate a night off. Candy is a regular guest in our home and it never stays long. I never realized how automatic it was for me to just start munching on this stuff, but it was literally EVERY DAY. Even my two-year- old’s potty treats were not sacred, I’d sneak some every time he got some! So, major change was in order.

But, the family wasn’t exactly on the same page as me, so their treat-fests continued. I HAVE to have something to enjoy while they’re having their treats, so finding a new recipe that is delicious and makes it easy for me to skip out on a float was necessary. 🙂

Watermelon is one of those seasonal fruits that we look forward to all year long. It’s SO cheap when it’s in season, so good, and you can literally munch on it all day long without really hurting your “diet”. There are TONS of recipes out there for watermelon, but it doesn’t usually last long enough around here for us to try it. This time, we had just enough melon left after a day or two that it was getting soggy and no one wanted it, so I stuck it in the freezer and came up with a little scoop of heaven!

Watermelon has TONS of benefits. Low calorie, it’s made mostly of water (duh!) so it’s a great re-hydrating snack. It’s also a great source of fiber, and vitamins A & C. But did you know that it’s also on the list of libido boosting foods? Sssh…you didn’t hear that from me! 😉

So throw the extra melon in the freezer (or seriously, buy an extra JUST for this treat, it’s worth it!) and try this new treat with your family. Let us know what you think!

PS: Just a little warning…this stuff melts FAST! So don’t hesitate, eat and enjoy!


Music Motivation Monday

For this weeks motivation, I want to focus on music. I don’t know about you, but music is very powerful to me. It can make me sad, happy, excited, motivated and emotional. Today, I want to talk about motivating music! With the nice, warm weather outside I have been enjoying runs and bike rides. While I love doing my 30 minute video inside, there’s something rejuvenating about having the sun on your face and the breeze at your back while being outside. If I’m running or biking alone, I like to have some music playing to get my body moving. I go faster when I hear good music! I found an article from SHAPE magazine that lists the top 10 workout songs for the month May.
So, I would love to know what your favorite workout songs are! I need some new tunes for my playlist. Keep in mind, I’m not a fan of filthy language:) I need a good beat and motivating lyrics. Go!20140602-113715-41835844.jpg