Sunday, July 29, 2012

Olympics Special: Move It Exercises

We are all very excited to watch the Games in my household. What a fantastic opportunity to see the hard work and athleticism of different people around the world. Therefore, in honour of London 2012, this is our first Olympics inspired post.

Here are exercise movements that you can incorporate in your own workouts and bring the athlete out in you.

Track & Field
Track and Field is a sport that comprises of various athletic contests based on running, jumping and throwing.

Check out these exercises that will help improve your power, strength, balance and explosiveness. Track & Field exercises will also help your muscle endurance & give you a great calorie burn.

Jump Tucks


How to do it:
1 Begin in a standing position, feet hip width distance apart and legs straight.
2. Crouch into a squat position, jump up explosively using your legs, core and arms.
3. When you jump, tuck your knees into your chest. And, when you return lower your knees, land on both feet with knees bent.

1.Repeat this move 10 times, rest and do 2 more sets.

Plyo box jumps
This is a quick powerful movement.


How to do it:
1. Stand in front of a secure box or platform
2. Jump onto box & immediately back down to starting position.

1. Repeat exercise 10 times, rest and do another 2 sets of 10 box jumps.
2. Once you have conquered a certain height, move onto higher boxes.


Handy Tip:
Don't have access to a plyo box? Use a park bench like I did.




Sprints are short burst of runs. You run as quickly as you can from one point to another, rest and then repeat. Just like the jump tucks and plyo jumps, it is a high intensity activity that requires a small amount of time. It brings immense benefits & dramatic results from improved endurance & aerobic capacity to fat loss and muscle power. It also helps to make you a faster runner.

How to do it:
1. As with the other exercises, warm up 5-10 mins beforehand.
2. Choose two points that will allow you to run 30 secs between them.
3. Perform a 30 sec sprint between these points (run fast), recover for 1-2 mins by walking or jogging back to starting point. Repeat sprint.

1. Do a repeat sprint/recovery routine 4-8 times (depending on your level & ability).

~Fit Mom


Free Yoga Sunday: The Men Edition


Here's a special Free Yoga Sunday post for all our male readers. 3 pages of a follow-through yoga sequence thanks to Yoga Journal. This is also very ladies friendly and can be done by all.





~Fit Mom

Wednesday, July 25, 2012

Easy Cook Grilled Chicken Stuffed with Tomato & Basil

As the title suggest, this is a really easy cook grilled chicken dish that's a great alternative for Summer BBQ days.


1. 2-3 Chicken breasts
2. Sliced tomatoes
3. Fresh & dried basil
4. 2 cloves of chopped garlic
5. Ground pepper
6. 1.5 Tbsp of extra virgin olive oil
7. Salt

1. Butterfly chicken breast on chopping board.

2. Marinate chicken with extra virgin olive oil, ground pepper, dried basil, salt and garlic. Let stand for 30 mins.

3. Open chicken breast and place 3 fresh basil leaves & 2 slices of tomatoes inside. You can use toothpicks/skewers to secure the top & bottom half of the chicken breasts together.
Handy tip place the toothpicks in water for 30 mins before using so that it doesn't burn in the grill.

4. Heat grill up & cook chicken breast for 15 minutes. You can remove skewers/toothpicks afterwards.


Happy Grilling!

~Fit Mom

Tuesday, July 24, 2012

Target Trip 7/24: Step by Step: Free Kid's Toothpaste, Free Papermate Pens & More!

I take my 28 month old toddler to my coupon shopping trips.  Actually I take him to all my shopping trips.  Since my husband works night shift, I can't just go shopping at night and have my husband look after my son.  It can be tough and chaotic at times but it's so cute to sometimes see my son saying "coupons" when I take my coupons out, haha. :-)  Anyway, this is what can happen when you take your 2 year old toddler.  He completely destroyed the Chobani yogurts out of packaging, so I had to put it back together for photo!

Today's purchase only involed printable coupons!

Free Thumb Socks: Stop Texting & Driving

Did you know that texting and driving causes 1,600,000 accidents a year?  What's worse is that it causes 11 teen death EVERY DAY.  Join and get your free thumb socks!  Remind yourself and your loved ones not to text and drive.  All you need to do is sign up to become a member.

-Nerdy Mom

Thursday, July 19, 2012

Meat Deals for Week 7/22-7/28

 Here are the meat deals based on my weekly circulars.  Wagman's and Aldi were missing in my insert this week I don't know why!  Plus Genaurdi's(Safeway) is bought by Giant in my area so I am no longer getting Genuardi's ads.  Anything marked *Best Price is the best price for the week between all the stores.  It is not a stock up price!

Bottom Dollar Food 7/20-7/26
Top Sirloin Steaks value pack - $3.98/lb limit 2 *Best Price
Gwaltney Pork Sausage - $0.77 each limit 6 *Best Price
Chicken Fresh Whole Birds - $0.77/lb limit 2 *Best Price

Wednesday, July 18, 2012

Top Kid Friendly Online Games

As a former hardcore gamer, I've had a fair share of all sorts of MMOG's & MMORPG's (Massive Multiplayer Online Game/Role Playing Game) up until I had my son.  One of those games included kid's games.  I love cute characters and I like how chats are restricted in kid's games so that other players can't put a player down or discourage a player, and of course use vulgar language.  And, a lot of the cases, parents play with their kids to help them out when they need help in the game.  I've met some great parents through some of these kid's online games.

I believe there is no better way to monitor your child on your own while he/she is playing games.  So I think it's a very good idea to actually join in the fun in the game with your child.  And, of course, I believe this is very important, with time restriction also.  It can be very easy to get carried away without knowing how many hours you've spent in the game.  Trust me, I've been there!

From my own experience, this is what I would look for in a kid's game.
  1. Must have chat restriction
  2. Must involve some thinking in some way
  3. Friendly environment (Players willing to help other players)
 I've personally played and found 5 games that I found rather suitable:

Read More--->

Tuesday, July 17, 2012

Healthy Homemade Ice-cream

For those days that you want to indulge in some yummy ice-cream and want a healthy alternative, there is always the option of making it yourself.

I came across some great recipes online and this one is the first one I tried out. Recipe courtesy of Girls Gone Strong on Facebook.

Chocolate Ice-cream

1. 3 bananas
2. 1.5 cups of almond milk
3. 2 scoops of protein powder (I chose a chocolate flavor)

1. Peel bananas, slice and place in the freezer for 30mins-1hr.
2. When bananas are ready, mix with almond milk and protein in a blender.
3. Ice-cream is ready to eat.

Be careful with the almond milk as it determines the consistency of your ice-cream. Mine ended up being a cross between ice-cream & a thick shake. Still delicious nevertheless.

My daughter loved this quick homemade ice-cream. My verdict: 2 thumbs up!


Monday, July 16, 2012

Free Yoga Sundays

Happy Sunday, everyone!

Here at Nerdy Mom Fit Mom, we have decided to do a weekly Sunday feature of a follow-along yoga practice. Free Yoga Sundays will have either a yoga video link or a printable practice for all of you to get your weekly yoga fix.

Sunday is usually regarded as the rest day of the week and is a great day to unwind from the last 6 day's pressures, get limber, flexible and relieve tension.

Here is a wonderful yoga video to give your hips, hamstrings and lower back some much needed TLC. Especially great if you have been sitting at a desk for most of the week or hitting your workouts hard.

30 minute yoga for the hips, hamstrings and lower back


~Fit Mom

Easy Bake Egg

I came across this easy bake egg recipe on Pinterest and had to give it a go.

Recipe called for:
-Eggs (I went with organic, free range ones)
-Non stick cooking spray (EVOO)
-Cupcake tray

-Preheat oven at 350 and spray cupcake tray with EVOO.
-Crack 1egg per opening.
-Put 1 spinach underneath 1 egg. I used a teaspoon to help me maneuver the spinach.
-Sprinkle eggs with herbs of your choosing. I went with a touch of Peppercorn and crushed red peppers.
-Cook in oven for 15mins.



It really is that easy!

And, the finish product:



I didn't have any English muffins but these egg bakes would be perfect for breakfast or even snacks.

~Fit Mom

Wednesday, July 11, 2012

Where to find Yoga workouts

Sometimes it's difficult to find a yoga class near you or when it's convenient for you. Don't let this be a deterrent for you not to pratice yoga.

Here is a list of resources to help you with finding yoga practices & sequences for your yoga workout at home, on the go or at the gym.

1. Streaming yoga videos online
There are many yoga companies that allow you to register for a monthey membership fee for unlimited yoga and Pilates videos. One such company is My Yoga Online. For $10 a month, you are given access to unlimited yoga videos from a variety of teachers & yoga practices. There are also nutritional articles, Pilates, Capoeira, Tai Chi and Fusion workouts available. I am currently subscribed to My Yoga Online and have found it very useful for my home practice. I am not bound by a class schedule and can do yoga on my own time. My flexibility and understanding of my body, body mechanics and yoga has steadily improved with My Yoga Online. There is a vast library of yoga videos stretching from beginners, intermediate, advanced and All Levels. The other benefit is the yoga commmunity on this website. The members provide useful feedback on the video practices that they have done share their own yoga journey with everyone.

My Yoga Online Offering a 2week free trial & cost $10 a month. No contract obligation.

Here are some other Online Yoga companies:
1. Gaian TV Offering a free trial for new users. $9.95 a month and no commitment.
2. YogaGlo Offering a 15 day free trial period and is $18 a month and with no contract commitment.
3. Yoga Vibes Offering a 15 day free trial and cost &20 a month. No contract commitment.

2. YouTube Yoga Videos
Like number 1, this requires the use of a laptop, iPad or computer and Internet access. YouTube is a great resource for finding free yoga videos. Make sure that the Yoga videos are from legitimate teachers and to your yoga ability.

Here are some yoga videos I found on YouTube:

1.Yoga For Complete Beginners-20 mins
2.Flexibility Yoga Class for Moms-20 mins
3.Heart Opening Yoga-30 mins
4.Hip Opening Yoga Class-45 mins
5.Morning Yoga for Flexibility-7 mins

3. Yoga Magazines
These can be purchased at your local supermarket/grocery store/newsagent. Magazines like Yoga Journal provide great insight into particular poses, modifications for your body and asanas to help alleviate poor postures, back pain, hip openers and many more. They include 3-5 yoga home sequences for you to practice at home and in your own time.

I am constantly finding amazing home practices to try out from Yoga Journal.

4. The Internet
Do some research and you can find excellent free yoga sequences at your disposal. These 2 resources offer a free library of yoga videos and are worth checking out:

1.Do Yoga With Me
2.My Free Yoga

5. Yoga Videos & Books
Your local library will have an abundance of yoga videos and books for you to borrow. If you prefer owning your own yoga book or video, check out Amazon for some competitive deals.

6. On Demand/Netflix/Yoga TV channels
Another great way to search for yoga videos and practices. Check out your television channels for free yoga practices to follow.


~Fit Mom

Nerdy Mom, Fit Mom First Facebook Giveaway to 5 Followers!

Hi everyone!

Thank you for all your support!  We're proud to announce that Nerdy Mom & Fit Mom finally published our official self-hosted website! In celebration, we wanted to give away a few neat things to 5 - not just 1! - of our random Facebook followers!  But there is a catch, we MUST reach 200 "Likes" on our Facebook Page!  You have a pretty good chance of winning since we're giving away to 5 followers!

Here's how to enter:
  1. You MUST "Like" our Facebook Page (That's it!)
  2. To increase your chances of winning, you can share any of our Facebook wall posts with your own Facebook friends. Sharing of our Facebook posts will count as another seperate entry for the giveaway.
Rules & Info:
  1. This giveaway is for U.S. residents ONLY. Worldwide fans, please bear with us as we establish our blog. We are hoping to have something special for you all in the future.
  2. Once we reach 200 "Likes" on our Facebook page, we will pick the 5 lucky winners.
  3. We will be using a random number generator to pick the winners after 24 hours of our Facebook page reaching 200 "Likes".
  4. We will announce on a post who won which giveaway.
  5. If you are one of the winners, you MUST contact us through e-mail within 48 hours of the announcement.  You MUST include your Facebook name, full name and your address.  If you do not e-mail us within 48 hours, the giveaway will go to another random follower.
This is what we will be giving away:
 2 - Schick Hydro shaving razors with 2 cartridges included + holder to 2 random followers
1 - The Honest Company "Essentials" Trial pack + Baby wipes trial pack to 1 random follower
1 - Michelle Phan's May MyGlam beauty bag to 1 random follower
(Includes Studio Gear Lipstick "Salsa", 1 concealer brush, 1 eyeliner brush, Nail Bling, Love, Sweet, Love by philosophy fragrance)
 1 - Nerdy Mom, Fit Mom's own little beauty concoction to 1 random follower
(Includes Covergirl LashBlast Waterproof Mascara, Revlon nail files, Revlon eyelash curler, NYC Nail Polish "Classic Coral")

This will be just one of many giveaways!  Stay tuned for more giveaways in the future and we always appreciate your support on our blog! :-)
-Nerdy Mom, Fit Mom

Monday, July 9, 2012

15 minute workout series: #3 Row, Row & Row

I'm generally not a fan of cardio machines, but and this is a big BUT, I make an exception for the Indoor Rower.

Indoor rowers may look easy but they give an incredible total-body workout. They are great for overall fitness, fat loss and cross-training. It uses your legs, arms, back and abs.

Legs are responsible for 70% of the power in your strokes.

Benefits of rowing:
1. Low Impact on knees & ankles Ideal for people with joint problems. As this is a seated activity, rowing removes body weight and impact from the injury prone joints of the hips, knees and ankles.
2. High calorie burner It uses many muscle groups in your body. You get stronger and maintain a large calorie burn.
3. Functional Incorporates functional, core-strengthening, posture improving movements of the leg-press, hip hinge and row.
4. Engages upper and lower body
5. Also works your back and abs
6. Combines the benefits of cardiovascular fitness and strength training in one workout
7. Suitable for most people to use
8. It's a rain or shine activity

84% of your muscle mass is used when rowing That includes:
-Rectus Abdominis
-Erector Spinae

How to row?
I found this useful YouTube video showing you the right form and technique for rowing.

Rowing Workouts
To benefit from a 15 minute or less workout, check out these workout ideas for the rower.

Interval Rows
Perform repeats of 500m/750m or 1000m distances. Rest anywhere from 1-4 minutes between the repeats.

Race against a friend or have a sprint session on the rower. Popular sprint distances include 250m/500m and 750m.

Long Distance
The most common race distance is 2000m. Elite men & women can do this distance in around 5-6 1/2 minutes. Average people will be able to achieve this distance in around 8-8 1/2 minutes. All dependent on gender, weight and fitness.

Indoor rowing classes
If you are completely new to rowing, an indoor rowing class would be a good place to start off. The will be a teacher to help you achieve good form and get the most out of your time. There are also indoor rowing classes that are created as group challenges. The whole class are divided into separate groups and row against each other.

Have a fit and active day, I'm off to row now.

~Fit Mom

Sunday, July 8, 2012

Summer Essentials

I am a Summer baby and a self confessed beach lover having been born near the beach & in a tropical climate. When the sun is out and the weather is good, there is nothing I prefer doing than being by the ocean. Feeling the sand between my toes, the salty ocean breeze and a good book to read.

Being a Summer & Beach baby, I wanted to research on essentials for being at the beach and also for an active outdoor summer life.

Here are some items I have found essential to bring outdoors in the Summer:

Read More --->

Sunday, July 1, 2012

When is the best time to exercise in the Summer?

With the Summer season in full effect, the dilemma of finding the perfect time to exercise outside is also here.

I'm sure that we've all seen the heat wave temperatures these last few weeks coupled with the extreme humidity levels. But, for those who need to train outside for competitive races & sports and for those who just love taking their workouts outdoors, when is the best time to exercise outside? We all want to avoid the blazing sun & stifling heat.

Read More --->


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