Category

Lifestyle

[Recipe] Healthy Energy Protein Snack Balls!

By | Health, Healthy Snacks, Lifestyle, Nutrition, Recipes, Uncategorized

Collogen2“My joints are sore again Dustin,” one of my newer clients recently told me. I asked her why. “Because I went on a week’s vacation and I didn’t bring the Fit Moms Hydrolyzed Collagen with me.” I don’t blame her for not bringing it through TSA security; it is a white powdery substance so maybe it looks very similar to cocaine, not that I really know what cocaine looks like in real life.

Today, I want to share with you a tasty recipe that includes my favorite protein powder that keeps my inflammation and joint pain away. Most protein bars are disguised as candy bars.  Making your own is the best way to ensure you have only natural ingredients.  They aren’t as hard to make as you might think and store well all day for an on-the-go snack.

This recipe comes from our Fit Moms Hydrolyzed Cookbook, which you get FREE with the purchase of our collagen. ->-> Click here to order our hydrolyzed collagen on Amazon <-<-

Banana Almond Snack Balls (Makes 22-25)

Ingredients:

  • 2 medium bananas, peeled and broken into chunks
  • 1/4 cup creamy roasted almond butter (unsweetened)
  • 2 scoops Fit Moms hydrolyzed collagen
  • 1 tablespoon ground flaxseed
  • 1 tablespoon maple syrup
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon sea salt
  • 2 cups blanched almond flour
  • 1/2 cup unsweetened shredded coconut
  • 1/2 cup raisins, dried currants, or dried blueberries

Instructions:

  1. Preheat the oven to 350ºF. Line 2 baking sheets with parchment paper.
  2. In a food processor fitted with the steel blade or a blender, combine the bananas, almond butter, collagen, flaxseed, maple syrup, cinnamon, baking soda, and salt. Process until smooth. Transfer to a large mixing bowl. Stir in the almond flour and coconut to form a thick dough. Stir in the raisins.
  3. Using wet hands, roll the dough into 1 to 1-1/2 inch balls. Place the balls on the baking sheets. Bake for about 20 minutes until golden brown and firm to the touch. Cool completely. Store in an airtight container in the refrigerator or freeze for longer storage.

Time is running out for our $5 off discount. ->-> Click here to order our hydrolyzed collagen on Amazon.<-<-

Sore joints? This is for you… Hydrolyzed Collagen Back in Stock [big sale]

By | Hydrolyzed Collagen, Hydrolyzed Gelatin, Lifestyle, Nutrition, Transformations, Uncategorized

I was in my office in the back of the Transformation Center, when a client came in excited.  She told me she saw my car out front and thought I might be around. “My 76 year old mom LOVES you and can’t stop talking about you!” she exclaimed. I was confused, I had never met her mom from Indiana before, and I can’t say I have had many 76 year olds confessing their love towards me.

“Why?” I asked. My client explained, “We gave her the Fit Moms Hydrolyzed Collagen 4 weeks ago, and her chronic knee pain is totally gone.  She could hardly walk up stairs and when she did it was very painful, but now she is pain free. She can’t stop talking about it and how happy she is.” I smiled and told her I am so happy to hear that.  Almost everyday I hear a story like this.  Joint pain is dramatically reduced, hair grows stronger, nails get thicker, hunger pains subside, weight loss occurs, and sometimes skin tone improves.

Since launching our own hydrolyzed collagen a little bit ago, over 1,000 clients have seen the benefits of it and made it part of their daily routine to add to their coffee, tea, yogurt, smoothie, soups, baked goods and much more.

CollogenI WANT TO HELP ANOTHER 250 FEEL BETTER TODAY! For a limited time, I am reducing the price from the retail price of $47.99 (82 servings per container) to just $42.99. ->-> Click here to order on Amazon. <-<-

Free shipping for prime members!

All I ask in return is that if you have had a “5 star” experience with it so far, that you leave a review on Amazon.  Not only will this help others who don’t know the benefits of collagen, it will also introduce them to the world of Fit Moms for Life and the transformational benefits of nutrition, exercise, mindset, and community. ->-> Click here to leave a review. <-<-

When you order the collagen, you will receive a link to download our delicious cookbook filled with over 30 recipes that are very healthy and tasty and incorporates the collagen. ->-> Click here to order on Amazon. <-<-

Be on the lookout for another blog post with one of my FAVORITE recipes using the collagen, so simple, yet healthy and yummy.

This made me really sad…

By | Behavior Change, Health, Lifestyle, Mindset, Strength, Uncategorized

I had an exciting and sad experience.
 
Let me explain…
 
I love playing frisbee golf.  It is like golf but you use special discs and throw into chain baskets.  I have been playing for about 5 years and have my entire family hooked on this sport. I try to play 3-5 times each week.

A few years ago, I got my first “ACE”, a hole in one. Last week,  I made #2. I couldn’t find anyone to go with so I was alone on hole #4.  A 250 foot shot over about 25 foot high trees, which blocked the basket I am aiming for. The throw just scraped over the trees.  It seemed like it was a good shot.  Then I heard the best sound in disc golf… chains! I sprinted around to see if my disc just hit the chains and bounced out or actually landed in the basket.
 
DiscIt had stuck in the basket!
 
There was a girl at the top of the hill by the hole and she saw the whole thing.  I didn’t have anyone else to celebrate with and as I am running to the basket to get my disc in excitement, I exclaimed to her, “did you see that?  I made a hole in one.” In a mean and nasty tone she replied, “who really cares?” That instant, my joy turned into a little bit of sadness.  I was sad there wasn’t anyone around to celebrate who appreciated the accomplishment. A few holes later, I came up to a group of guys who were playing. They asked how the round was going and I got to tell them about my ace.  They were all excited for me and we had a little mini celebration.  I felt a bit better. Then, when I got back to my car, I sent a voice text to my 3 disc golf buddies who usually play with me and we celebrated over text.
 
This got me thinking…
 
The power of the Transformation Center and Fit Moms for Life community. Chances are you have made some small and big “wins” toward reaching your health and fitness goals.  Like me, you probably want to share that success with others. But do you have people in your life that will truly (and genuinely) appreciate the success or progress you are making?
 
That ace of mine wasn’t nearly as special as if all my disc golf friends would have been there to see it and celebrate it with me.  Fortunately, I could still let them know after the fact. But you might not have that positive support, you lose five pounds and you are excited and tell your husband, and all he says is, “you will probably gain it back next week.”   
Or… You are out with your girlfriends and you brag that you ran 1 entire mile without stopping and one of your friends says, you are going to probably hurt yourself if you keep running. Or… You kicked the nasty soda habit and your coworkers make you feel stupid for drinking water when you go out for lunch.
 
These comments and lack of support are toxic towards your long-term success. PLEASE find a community of like-minded people who you know have your back and will be genuinely happy when you have success, even if it is as small as passing up the drive thru on the way home from work. I am here for you. Take action and find yourself a community.

I am humbled…

By | Fit Moms For Life DVD, Fit Moms for Life Six Week Challenge, Health, Lifestyle, Six Week Challenge, Uncategorized

1 Live CoachingI am humbled and honored by the response to our new live coaching program that leads people through our 6 Week Challenge. I’ve had so many emails telling me how excited you are about this program—how you’ve been waiting for just this kind of support and accountability.

→Click here to learn more and reserve your spot←

Here’s what some of you have had to say about this video series and our 6 Week Challenge program:

“It is still very early on in the 6 week challenge for me. However, so far there have been some huge changes. The main one is definitely the change in mindset that I have experienced. I really want to treat my body right by eating the right foods and being as active as possible. I also feel that I have been able to help my whole family focus on being even more healthy (nutrition wise). The third biggest success is definitely the confidence I have in my belief about myself. I am also much more mindful of how important I am as a person.”  Daisy

“I absolutely love the program. Reading Dustin’s book has been a joy. To actually see real people doing the same thing has helped because it doesn’t happen over night. It has really helped me control my a1c and allow me to better control my blood sugars with my type one diabetes.” Kathryn

“Thank You” just doesn’t seem sufficient to express the gratitude I feel for the past 6 weeks. The entire FM4L program has far exceeded my expectations!

I think the greatest of the 4 pillars is the Community and it’s the one I am afraid of. When we first talked about it, I felt very alone…my ‘community’ was very small. I am thankful that my accountability group is continuing into the 12-month alumni sessions. It’s not a large number of people; however, Meagan and Beth are so encouraging and truly understand – we keep each other accountable.

I have learned so much in the past 6 weeks, yet it’s not yet a habit. You mentioned that going through a full year of holidays, seasons, celebrations, weather…and learning the program is important.  In looking back at the initial goals and motivation for the 6-week Challenge [it was:] “I want more energy. Doing Weight Watchers has helped me lose weight, but I am still tired a lot.  I don’t feel healthy.” MISSION ACCOMPLISHED!! Thanks to you and your team!  

I have received so many blessings from this program. I have returned to ‘myself’ – my body is stronger, I feel amazing, I have energy and a positive attitude!! I have been using the Attitude for Gratitude Journal app on my phone – finding at least 3 positive things to be grateful for each day! This is working, the negative thoughts still come through – and move through more quickly as the positives overshadow! Aaaahhh!  I am proud to be a part of FM4L – I AM a FM4L!! Connie

“Thank you for all you have done for moms, myself included. I am finishing up a 6 week challenge with a group led by Christy Shaffer-Belisle and I have to say that in the beginning I never thought I would enjoy exercising (it was more a “necessary evil”). Since I am seeing results (muscle definition I didn’t know I could develop!), I now try to find ways to fit in the exercises each day.

I have a two and a half year old and a 9 month old, and my two and half year old tries to exercise with me, which is pretty adorable, and an encouragement to me that I am showing her a healthy lifestyle at a young age. My 9 month old thinks it is pretty hilarious when I use the exercise ball, so at least I am providing entertainment while I get in shape. 🙂

Still working on improving my eating habits, but my husband has started reading food labels with me and seems willing to change eating habits alongside me, so that is a great bonus! (He actually told me to throw out something a few weeks ago that he usually enjoys eating, because he read the ingredients label and was slightly appalled at all the chemicals). 🙂

Thanks again for starting Fit Moms for Life! I hope to share it with others! Emily

“I got your email and I know it is a mass email but somehow it always feels personal.  You made me reminisce over this last year since I am only 2 weeks short of my one year anniversary of doing your program.  I am choosing to measure my success in these moments rather than pound or inches (which I have lost a whole lot of!!!!).   I smile all the time.

  • I have tons of energy and play with my kids.
  • I do your work outs religiously 3-4 times a week for the last 12 months.  
  • I out plank girls in their 20s from work.
  • I won the limbo contest at the roller rink.
  • I entered a spartan race that I am doing in August (let me assure you, I would never have had the guts to do this.  Not sure I can complete it but I can try).
  • I wore a bikini and was proud.
  • I wear clothes I wore 15 years ago.
  • I can see myself again as how I remember. 

I am not perfect by any means.  I still eat too much sugar and carbohydrates. I still want to lose these last 10 awful pounds, and I still want to be more agile/fast on my feet so to speak but I AM SO HAPPY with myself.   Thanks for giving me the tools to change my life, Beth 

Want to make the same sort of change in your own life? Click HERE to join us now.

Do These Exercises if You Sit A lot…

By | Behavior Change, Body Assessment, Health, Lifestyle, Strength, Uncategorized

If you are like me, and most of North America, you sit.
 
A lot…
 
Studies are now showing that all that sitting leads to early death.
 
But another problem is looming…
 
Very poor posture, neck and back pain, and lack of movement and mobility.
 
In today’s short video, I would like to share with you a couple simple exercises you can do at home or at work to counteract all this sitting.

How to Handle Life When Your Mom, Brother, and Sister-in-Law Unexpectedly Die

By | Health, Lifestyle, Mindset, Strength, Uncategorized

Tessa_3Today’s story is tragic in one sense, and inspiring in another.  I want to introduce you to Tessa.  Tessa is now one of my best friends, and also the manager of the Transformation Center, and far more wise and mature than most 22 year olds. This past year has been a rough one for Tessa, but her attitude has not only inspired me, but the hundreds of clients at the Transformation Center and beyond.
 
You are about to watch an emotional video that was filmed about 10 months ago, only weeks after her brother and sister-in-law were killed in a car accident.  A couple months after this video, her mom passed away after an incredible fight with cancer. ->-> Click here to watch video <-<-
 
In this video you will discover some incredible tips to help overcome the tragedies that life will throw at us. I have seen family tragedy destroy a person for long periods of time, causing them to not take care of themselves and begin a sad and awful spiral. We all handle challenges differently, but remembering to take care of yourself throughout the process is so important and will help you cope.
 
I am very proud of Tessa.  Since this video, she started working at the TC, and works out 2-3 times per week with us.  She has become an elite national stair climber, and has hired a Tri coach to compete in a half Ironman this summer.
 
If you liked this video interview, this is part of our Fit Moms for Life online program.  There is an initial 6-week program and then a 52 week program that follows. Each month you receive new workouts, eating plans, and videos just like this one, to help you get and stay in the right mindset. ->-> Click here to learn more <-<-
 
If you live in Madison and have gone through some personal challenges/tragedies, I want to let you know that NOW is the best time to start investing in yourself and getting back on track. Chances are you have taken the focus off yourself and put it on the situation or your family, but you need to get back to YOU.  Exercise is the greatest drug to reduce stress, anxiety, and depression. Take your dose today!

27 Ways to Get out of a Workout or Nutrition Rut (Plateau)!

By | 21 Day Challenge, Balance, Behavior Change, Health, Lifestyle, Nutrition, Uncategorized

The other day I confessed to you that I struggle to stay consistent with my workouts.  I talked about how I create challenges every once in awhile to keep my motivation high.
 
Based off the feedback I received from all of you, it really seemed to resonate, so today I want to share with you a bunch of ideas I have for challenges that you can set for yourself.  I hope you decide do one of these or make up one of your own.
 
Physical Challenges:

  • 5K
  • Half marathon
  • Full marathon
  • Mud/obstacle run
  • Tough mudder
  • Bike race
  • Canoe race
  • Bikini competition
  • Mountain hike
  • Swimming across a lake
  • Surfing a wave
  • Headstand on a paddle board
  • Completing a pull up
  • Doing 30 consecutive pushups
  • Completing 250 burpees in one hour
  • 20,000 steps per day
  • Sweat at least 6 days per week
  • Complete a pistol squat heel to butt
  • Book a sexy photo shoot in 90 days
  • Walk on your hands for 30 feet

21 Day ChallengeNutritional Daily Challenges:

  • No added sugar
  • No caffeine
  • 6 servings of veggies
  • No alcohol
  • Join a CSA
  • Try a new vegetable
  • Sit down and eat dinner with your family at least 4 days per week

The ideas are limitless here but I hope I got your creative juices flowing.  Once you decide on one (or a few), I encourage you to commit to it by sharing it on Facebook and recruiting a couple friends or family to do it with you.
 
Want to take on a bunch of challenges all at once, but with the support of over 400 local Madison residents?  Join our 21 Day Clean Eating and Exercise Challenge which starts TOMORROW and get ready for some insane results and lifestyle changes. ->-> Click here to learn more <-<-

The challenge rules, you can do this anywhere in the world!

Is it a habit yet?

By | Flexibly, Foam Roller, Lifestyle, Strength, Uncategorized

Foam Roller 6How you are doing with the Fit Moms for Life foam roller. Do you find yourself using it much or are you finding excuses as to why you don’t need it? If you are struggling to use it consistently, here are a couple of tips that have helped me become a more consistent foam roller.

#1  Keep the foam roller in an area of your house or office that you walk by frequently. Seeing it will keep it near the top of your mind.

#2  Roll out one side of your body and then walk around, jump around, and feel how much better that side feels than the side you haven’t rolled out yet.

#3  Start small.  Start with 30 seconds of calf rolling on each side. You will feel better and this will give you more motivation to continue rolling more muscles.

Have you begun to see some really great results from the foam roller? If so it would mean a lot to me if you paid it forward and shared your experience on Amazon.

I really want the Fit Moms for Life premium foam roller to be a tool that relieves millions of men and women’s muscle and joint pain, and allows them to move more freely.

Click here to Review ->-> www.amazon.com/review/create-review?ie=UTF8&asin=B00P1UF6R6 <-<

21 Ways to Lose 21 Pounds in 21 Days!

By | 21 Day Challenge, Balance, Behavior Change, Killer Kurves, Lifestyle, Uncategorized

Rapid weight loss… It is what many people come seeking when they join the Transformation Center in Madison or our online Fit Moms for Life programs.
 
Here are the best ways I know to lose up to 21 lbs in 21 days.

  • Get in an accident and lose a leg
  • Travel to a foreign land and pick up a tapeworm
  • Contract a severe virus that has it coming out of both ends

Awesome tips, right?
 
The truth is, rapid weight loss can very rarely be done safely or maintained.  It is all about changing your habits and making SMALL lifestyle tweaks over time.

Six months ago, I came up with a 21 Day Clean Eating and Exercise program that quickly became the most popular challenge I have ever launched.  The testimonials and transformations were insane, but most importantly habits were being refined and tweaked.
 
21 Day ChallengeWhat are the “rules” to the challenge? The orange infographic explains what the most successful clients did, to not only get fast results, but lasting results over the 21 days. If you want to the momentum and power of a community all striving to do our best over a 21-day period, I would like to invite you to take the challenge. If you are in Madison and already a monthly member of the Transformation Center, this is a free and added bonus program.

What if I am not a member of the TC? You can join us short term for these 21 days and get a lot of bonuses in the process.

Here is what you receive:

  • Unlimited sessions of bootcamp and fit moms at our three locations for the 21 days
  • Signed copy of my book with recipes, meal plans, mindset exercises, and full workouts
  • Bonus workout and nutrition session led by me
  • One on one success session led by myself or one of our team members ($75 value)
  • $5 off our hydrolyzed collagen protein powder
  • Accountability group
  • Knowledge and support of all the trainers and fellow workout community.
  • You will get all of this for just one payment of $87.  This is about $4/day!

->-> Click here to sign up <-<-

Since all sessions will be held indoors, there are only a small amount of spots available. Summer is just around the corner, what better way then to spend 21 days toning, strengthening and having a lot of fun in the process.  ->-> Click here to sign up <-<- Once you sign up, share this with a friend and get them to join you on this 21 day journey. If you can’t make it to Madison, follow the rules above and do it on your own.

Do you have 40 lbs or more to lose and want our ultimate weight loss management program?  Our next 12 week Killer Kurves session starts soon! ->-> Click here to learn more <-<-

Keep doing this if you want weight loss to be a constant uphill battle!

By | Behavior Change, Flexibly, Health, Lifestyle, Strength, Uncategorized

I was recently in Utah skiing and had a realization as I was getting pulled up by one of the lifts.  I decided to film a video as I was going up and the response on Facebook from it was positive so I wanted to share it with you!
 

Are we Facebook friends?  ->-> Click here to add me. <-<-

If you don’t take the advice and analogy seriously, I can almost promise you that the improvements you have made in your health and fitness over the past few years will soon go away. Or… If you have been stuck in a rut for awhile, you will continue to struggle to get out.  ->-> Click here to watch the video <-<-
 
Life is already too challenging to constantly be fighting an uphill battle. I would love to hear from you.  Have you made the changes I talked about and feel a wave of support and momentum in your life?  Send an e-mail to dustinmaherfitness@gmail.com to talk with me.

My Biggest Pet Peeve!

By | 21 Day Challenge, Challenge, Health, Lifestyle, Uncategorized
Who you are today is what you will become tomorrow.
 
I was recently asked what are my three biggest pet peeves. One of them is making excuses and not taking responsibility and action for the current situation you are in and doing NOTHING about it but complain. You don’t like your current amount of energy you have? What are you doing TODAY to change that? Not a week or a month from now TODAY.
 
If increased energy is your goal, here is what I would start doing TODAY to change that:
 
-Make a plan to get at least 7 hours of sleep.
-Eliminate all caffeine
-Drink 3 quarts or more of water
-Reduce or eliminate processed carbs and added sugar
-Increase your fat and protein content to minimize blood sugar levels
-Exercise vigorously for at least 30 minutes each day.
 
If you make these changes, your life will forever be changed and your energy levels will be at a place you didn’t think was possible. It starts TODAY! Don’t wait until tomorrow to start to get the results you deserve. Life is too short to procrastinate.
 
Fortunately, by the time I sit down with someone to help them put together a health plan, they are past the point of making excuses and not taking action.  If you are sick and tired of being sick and tired we are starting another 21 Day Clean Eating and Exercise Challenge on April 1st.  The investment is only about $4/day and free for current monthly members of the Transformation Center.  ->-> Click here to join <-<-
 
Do you have 40 lbs or more to lose and want the ultimate weight loss program?  Killer Kurves is starting its new session and we are now accepting applications. ->-> Click here to join <-<-

 

FAQ About Foam Rolling

By | Balance, Flexibly, Foam Roller, Health, Lifestyle, Uncategorized

fOAM rOLLER 5The past two weeks you have been learning about muscle recovery and injury reduction – muscle recovery aided by foam rolling and reducing injury while practicing proper form. I have been doing my best to keep up with the questions you have been emailing me regarding the particulars of foam rolling, and now I will share my answers to the most common questions here…

1.  How often and for how long should I roll?

There is no set amount of time, but daily for 5-10 minutes would be awesome.  I know making the time for this might be tough, so I tell myself, and my clients, that anything is better than nothing.  Two minutes of rolling out the legs is better than not doing it at all.

2.  When should I use the FM4L roller?

Unlike specific types of stretching, you can roll pretty much anytime you like.  The two most common times to roll are right before you exercise (to increase blood flow and mobility) and right after exercise (to push out the toxins from the muscles and loosen up the knots).

I also enjoy using it in the evening, while I am watching TV.

3.  What makes the design of the FM4L foam roller so much better than others?

Soft and smooth foam rollers were the 1.0 version that came out about 10 years ago.  Since then, more firm and contoured designs have been released.  Our honeycomb shape simulates a massage therapists knuckles digging into the muscles to get a much deeper experience.

The hollow and short design of our foam roller make it easy to take on trips (stuff the inside with socks and underwear) and is constructed of materials that won’t break or deform.

4.  What type of person should foam roll?

I haven’t seen any studies to suggest that foam rolling is bad or dangerous for anyone, so I would say everyone can and should roll.

But if I had to pick a couple types of groups of people that would most benefit, I would definitely say anyone over the age of 50.  Muscles, and the fascia that surround the muscle, become more web-like as we age and don’t move or stretch as well.  Rolling can keep the muscles much looser and younger feeling.

Also, anyone who regularly exercises should roll, because you are challenging the muscles and that can create knots, tightness, and soreness.

Those looking to improve their physical performances and decrease their running times also need to be rolling almost daily.

The final group of people I believe could really benefit from rolling are sedentary people, or anyone who sits at a desk much of the day.  The act of sitting puts undue stress in certain areas, and shortens some muscles.  Rolling can significantly increase range of motion, tightness, and stress associated with sitting too long.

5.  Is it normal for the foam roller to feel fairly painful when using it?

Yes this is very common.  The FM4L roller was designed to be able to grow with you as you improve in your rolling.  In other words, the roller is a bit firmer than some others.  The key to pain management with this roller is to modify the pressure used.  Generally, you shouldn’t go past an 8 or maybe 9 out of 10 on your pain scale.  If it is excruciating, then take a lot of pressure off.

6.  How long do I need to use the FM4L foam roller before I notice results?

You will notice results the first time you use it.  Balance, flexibility, and muscle looseness should improve immediately afterwards.  Longer term, the pain of rolling dramatically reduces as your body gets healthier and more massaged out.  You should experience less muscle soreness after workouts and find yourself recovering quicker.

7.  Does this foam roller really come with a lifetime warranty?

Yes, if your foam roller breaks or deforms for any reason (except running it over with a car) we will replace it.

8.  Why are you only selling them on Amazon?

I believe that the FM4L foam roller should be in every house in American (and the rest of the world).  Amazon is a great selling platform and reaches nearly the entire country.  Plus the free shipping rocks!

Boosting sales and 5 star reviews slowly over time will allow us to rank on the first page for foam rollers.  Once a person decides to invest in our foam roller they will get exposed to everything else FM4L has to offer, which really becomes life changing.

9.  Can I share this $15 off coupon code with anyone?

Yes-please do share, but know the coupon code (FM4LLOVE) will expire at midnight, Friday, March 20th, so share soon!

If you don’t have a foam roller yet, click here to buy one! Don’t forget to use the coupon code FM4LLOVE for a $15 discount!