Couple's Who Sweat Together...

Couple's Who Sweat Together...Stay Together...And So Much More! 

One of my goals when getting postpartum released was to start an at home workout program with my husband. You see...we used to workout together at a gym, but after having kids, those trips became extinct. It's just way harder to go to the gym together when you have kids. Of course some gyms have childcare, but still that takes an hour + of your time in the evenings in order to go together. So....we just haven't. 

Here's the thing though. When my husband and I work out together, it brings a whole new aspect to our relationship. There's a new level of fun, and determination in our marriage. It makes us challenge each other, and grow together to better ourselves. We both are focused on the same things....eating healthy and getting fit, and overall taking care of ourselves. Plus, it's challenging, we sweat together and work hard together. We laugh together. And complain at hard workouts together. And laugh at each other! 

Here Are 5 Benefits of Working Out With Your Partner: 

1) Challenge Yourself & Improve the Efficiency of Your Work-

Working out with someone else will always push you harder and boost your energy output. Plus there is a fun flare of competition when it comes to working out with your partner that encourages you to work harder and push yourself to be better in that particular workout! 

2) Make Your Partner Fall in Love With You! aka increase your sex drive

Exercise induces the symptoms of physiological arousal—sweaty hands, a racing pulse, shortness of breath. These symptoms mirror, in many ways, the thrill of romantic attraction. Interestingly, people can easily mistake the two and misattribute physical arousal for romantic attraction (Dutton & Aron, 1974).

This means...workout with your partner, and they will get more and more attracted to you! Which also means...more of the good stuff i.e. sex with them! 

3) Increase Relationship Happiness-

Studies show that after participating in an exciting and challenging event, that couples feel happier together! This is so true! In Spring 2015 my husband and I ran a half marathon together! It was so fun to see each other hit new running goals while we trained! Then to complete the race together, get medaled, and feel incredible about our accomplishment! Sharing that together felt so good! There was such a joy and happiness that we shared! 

4) Helps You Achieve Your Health & Fitness Goals-

When you are doing it together! Both caring about your eating habits and your workout regimen, it's easier to stay on track, not give in to excuses, and work hard to achieve your goals! I love being on the same page with my husband when it comes to our health goals! It makes meal planning, and scheduling our workouts so much easier! Have you ever tried to eat healthier without your spouse being on board! Seriously...when they want ice cream and it's not in your meal plan, it makes it difficult to say "no."

If you continually fail at your workout routine, and don't hit your goals...change it up do this together people! It helps you succeed! 

5) Builds Confidence-

As women, when we are working out, we begin to feel better about ourselves! We see physical changes, we are sweating and pushing ourselves to new limits, and this means we love ourselves more and become more confident. When this happens, it directly impacts our relationship! To fully be loved and accept love from others, we have to love ourselves! Plus, when we are growing in our confidence and self-image, we feel more comfortable in the bedroom...which is a plus for both parties! 

Join us this month!

So since my husband and I are loving these workouts, and all of these amazing benefits together, we want to help other couples too! We are hosting an August #BeastModeForTheBedroom Couple's Boot Camp! 

We are only taking on 3 couples to join us! We will all do the same at-home workouts for 3 weeks, as well as follow similar nutrition plans and be a part of an online group where we will share our progress, recipes, etc. 

If you are interested in joining, fill out THIS FORM and I will set up a consult to discuss if this program is right for you! 

Get Sweaty, 


REGISTRATION IS OPEN for the 21 Day Sugar Free Academy!

I am so excited to announce that my 21 Day Sugar Free Academy is now open for registration! 

If you have felt like your sugar tooth, and cravings have taken control over your life, it's time to get that control BACK! Get more energy, lose stubborn belly fat, alleviate inflammation that could be the cause of joint pain, and feel better all over! 


So don't delay! Join me for the 21 Day Sugar Free Academy & start living your healthiest, happiest life! 



Be one of the first 5 to register for the 21 Day Sugar Free Academy, and get a FREE, 1-on-1 Coaching Call! 

A $49 value, FREE for the first five! Just choose the "First 5 Bonus" option at checkout! 



Do more than just change your eating habits and sugar intake! Kick start your fitness journey as well with this 3-week Fitness Accelerator add-on!

Just $25 for 3-week's worth of awesome workouts that will get you moving and sweating!


Enjoy personal guidance, and accountability when you purchase the Sugar Free Academy, plus 1-on-1 Coaching Call! We will discuss your individualized health needs and goals in order to make this academy successful! 

PLUS, get the 3-week Fitness Accelerator for FREE when you purchase the Coaching Call! 

If you are wondering if the Sugar Free Academy is right for you, let's talk! I would love to schedule a 10-minute consult call to make sure that you are a good fit for the Academy! 


If you know this is something you want to be a part of, go ahead and GET REGISTERED! The Academy starts March 21st, and I can't wait to get started and help you achieve your health and fitness goals, and create a Sugar Free Lifestyle! 


10 Days of Christmas Day #5! The Perfect Gift for Everyone on Your List!

Wahoo! Day #5! That means we are halfway through the 10 Days of Christmas Giveaways, and one day closer to Christmas! That also means today has got to be something GOOD!

10 days of Christmas

So today, I am so excited to tell you about a great product that will make an AWESOME gift for Christmas!

The Flip Belt!


Almost two years ago I reviewed the first generation Flip Belt, but since then, things have changed, and the Flip Belt is even better!

When you see an item like the Flip Belt: a pocket belt that holds your personal items, the first thing you probably think is..."That is a great product for runners!" Which it is! is also a great product for other athletes and fitness professionals as well! As a matter of fact, I think it's a great product for a mom too, even if you never work out at all! Let me explain why:

What in the Flip is a Flip Belt!?

A Flip Belt is a singular tubed pocket belt with multiple slits around it for easy access, as well as a small hook to hold your keys.  It is utilized by athletes who need their hands free while also having their personal items close by.

Awesome qualities of the Flip Belt:

-4 easy to access slits around the belt

-No messing around with zippers or velcro

-single tubed belt, so you can utilize the entire thing for storage

-String/hook for your keys


-Fits tight to your body

-Feels secure when moving, jumping, or running

-Doesn't flop against you, but stays close to your body

-Great material that feels good against the skin and doesn't chafe

-Comes in great colors, but also neutrals (Black, Navy, and Gray as well)


-Made from high quality material, and is a sturdy, well put together product

-Once all items are safely in the belt, you can FLIP the belt to ensure that none of your items fall out


So those are just some of the great things I love about the Flip Belt! Yes I love it for running because I am a runner.  Today though, I wore it all over town while running errands with my 7 month old baby.  I was wearing leggings, and a workout shirt, so I had zero pockets, and was toting around a 20lb baby, and items I was returning to stores.  So...this led little room for me to want to lug around my purse as well.  Instead, I just stuck my phone, my ID, my debit card, and my keys inside my flip belt! It worked great!

Another perk I like about the Flip Belt, is that it fits so nice and tight around my waist, that it holds my leggings up when they get lose during a workout and start sagging! This seems to happen to me often! hahaha So I'm loving using the Flip Belt as an actual belt, plus enjoying the easy use of the pockets as well.

So....wondering if the Flip Belt is REALLY secure!?? Check out this video of the Flip Belt in action!

So, whether you are running, doing burpees, or box jumps, the Flip Belt stays close to your body.  Plus, I've tried several belts for running, and a lot of them will jiggle, or FLOP while my phone is in them and I'm running down the road...which gets so annoying and distracting. The Flip Belt doesn't do that! Because of the way it is built, and the way the material lays against your body, even when items are in it, it stays neatly in place and secure near your body.

Obviously the Flip Belt is the PERFECT GIFT for everyone on your Christmas list this year!! 

If you agree...then guess what!?!? I have a 33% OFF coupon for you to use on your Flip Belt purchase! All you have to do is comment below telling me that you want a 33% OFF coupon code, and I will email you with a personal code! BUT...I only have 15 codes to give out! So let me know quickly if you want one! 

[bctt tweet="The @FlipBelt is a great gift for the entire family! Get 33% OFF your purchase from @NFSisters #sweatpink"]


I also have the opportunity for one lucky reader to WIN a Flip Belt!

Enter Below: 

Day 5

a Rafflecopter giveaway

Wishing you a FLIPPIN' Good Holiday! 


Top 8 MUST-HAVE Fitness Accessories this Birthday

So yesterday was my 27th birthday, and yes I'm this old and still made a wish list!


I told my husband I didn't want a party or any gathering where he had to spend money, instead I wanted gifts, and I made him a list of exactly what I wanted! And yes, my list consisted of just about all Fitness stuff, so here's my list:

Top 8 MUST-HAVE Fitness Accessories this Birthday!

1)Gym Bag

I recently posted this photo soliciting tips of nice gym bags! After getting lots of helpful response from followers on Facebook, Twitter, and Instagram, I narrowed the search down to bags that were in my budget. I need a bag that will carry my yoga mat, but also my other random things.  Usually when I go in to the gym or studio to teach yoga, I am carrying my yoga bag, water bottle, and at least 2-3 more items in my hands.





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2) Polar Watch with Heart Rate Monitor-$100

-Although I have a FitBit, I want something that will track my calories, and enable me to keep a watch on my heart rate while I workout so that I can challenge myself to get my heart rate up and burn more calories!


3) Kettle Bells -Price varies

I want these to do at home workouts and I feel that kettle bells can be used in a variety of workouts.  I told my husband to bargain shop for these though, I know TJMax or Ross will sometimes have them for great prices.


4) A Very Supportive Sports Bra- $55-65

Since having a baby, and being a nursing mom, I usually have to wear two sports bras.  The only bra I own that I can wear on it's own is my Lorna Jane bra which is fairly new, and I love it! Here are two bras I really like.

The Incredible by Victoria Secret-$55


Strong Sports Bra by Lorna Jane-$66

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5) Yoga Mat Stickers-$10

These are just super fun and make your mat so fun and inspiring during practice.  And I love that you can put your own word/phrase on a sticker.  I would get FREE or I AM on one!! Here's some cool options too!

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6) Book-"Move.Nourish.Believe." by Lorna Jane Clarkson -$40

As you have seen lately in so many of my blog posts, Lorna Jane is an awesome brand, and Lorna Jane Clarkson, the designer behind it all is a wonderful person! So inspiring, and inspirational! She believes in Moving your body, getting active and staying fit, Nourishing your body, on the inside and outside, and Believing in yourself, enjoying life, taking risks, and going on adventures! I love her inspiration and beauty behind everything she does, so I want to get her awesome book and be inspired more!

Here's the book description:

"Lorna Jane Clarkson has been on a remarkable journey since launching her activewear brand a little over two decades ago. Here, she shares the back-story behind the Lorna Jane brand, and how she went from creating one-off designs for friends in the back room of a gym, to now overseeing more than 130 stores nationally and overseas!

A passionate advocate of healthy living, Lorna reveals her personal tips and advice to help people get moving, stay motivated and eat well - along with loads of delicious, nutritious recipes from her own kitchen."

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7) A good pair of size medium shorts -$25

Prior to being pregnant, I didn't fit into a lot of my shorts because I had gained weight.  So I got rid of a lot of them in a consignment sale.  Now, I only have about 3 good pair of running shorts and they are all size Large and a pretty baggy.  So I want one pair of nice, size medium running shorts.  Here's a pair from Target that I have seen several people with, they seem super comfy! I love that these aren't all made from wind short material. I'm not a big fan of those...I prefer a more flexible material.



8) My own personal Yoga space in our backyard!-Priceless

I've asked my husband to build me a platform in the backyard that will be just for my Yoga practice.  Inspired by Rebekah Borucki of Bex Life blog. Although we agreed it would be smarter for us to wait until the Spring to build this, since it's about to get cold.  I'm good with that.  Here's a pic of her space:



So that's my list of awesome stuff I would love to have for my 27th Birthday! Although I'm not expecting all of it, it's some pretty great stuff if you are needing some workout gear!!





Motivation Monday


I've decided to start something new!


I'll keep this part short, but basically, we want you to know WHY we do what we do! So we are going to share that through Motivation Monday, and hopefully you will be inspired to be a better you, to BELIEVE in yourself, to CHOOSE to make a difference in your life, and to IMPACT those around you along the way!

So to start, we are the NATURALLY FIT SISTERSobviously. 

We decided to start this fitness blog, NOT because we are perfect. NOT because we only eat WHOLE foods and never go out to eat, or have a craving for fast food or munchy junk food.  NOT because we work out 10 times a week. NOT because we have 0% body fat.

NO, we decided to start Naturally Fit Sisters blog because we are just like you.  Normal people, with normal struggles.  We grew up on McDonald's Happy Meals.  As adults though we found a love for fitness....starting with running.  We worked through our busy lives to try and stay healthy through exercise, but that didn't mean we were perfect, and we still aren't.

We are two mom's, who have a desire to raise our families to be ACTIVE and HEALTHY together.  To make choices early in our children's life that will make their choices later in life easier to make.  Eating healthy is a struggle for us, but we CHOOSE to eat good foods so that our children eat good foods.  We want to make a difference in our children's lives and fight the major childhood obesity problem that is happening in the US today. We want to plan active fun things for our families to do together.

AND, we want to take care of ourselves and love our own selves FIRST! So that we are teaching our children to be fit, not so that they feel they need to be perfect, but so that they are healthy and able to do fun active things.  We want to LOVE ourselves, so that we are teaching our children to have high self-esteem and to love themselves.

And we want to MOTIVATE YOU along the way! We want to share with you in our journey, the good the bad, the successes and the failures!

We want you to know that we are REAL people trying to make a difference, starting with our own families, with the hopes that you will be motivated to make small changes in your life that will trickle down into your family and your community as well!

So there you have it folks, our first MOTIVATION MONDAY! & a little realness of who we are!







What is a Mantra?

Have you ever heard of the word Mantra? Is this a word that you commonly use in your vocabulary? or is it extremely foreign to you?

Even if you wonder "What is a Mantra?" It may be a word that you have started to hear.  Lately mantra is something that is being used more frequently.

So what is a Mantra?

Mantra means: a word or sound repeated to aid concentration in meditation.

Although Mantra's originated in Yoga, and are most frequently used there, the use of mantra's is being suggested in other physically demanding activities such as running as well.

In reality, you use an extent of mantra's daily, especially when you work out.

Have you ever been lifting weights and you repeatedly tell yourself you can do it, or you are saying encouraging things to yourself? That is a sort of mantra.

Or you are running, and you tend to use some of the same "inner dialogue" words or phrases to get yourself through the run, or on to the next mile.  That is a type of mantra.

In my opinion, a mantra is a word or phrase we use to encourage ourselves.  So although the original use of the word comes from Buddhism, I feel that we can take the use of mantra's and use them for good to encourage ourselves as we strive to get better or accomplish certain physical activities.

Many times when teaching yoga, I will give a phrase for my class to focus on, and will remind them throughout the class of that phrase.  For example, if the phrase is, "I Am Strong," then when we are holding Warrior Poses, and their muscles are SCREAMING at them, I will remind them of our class phrase.  They take this cue and begin repeating to themselves, "I Am Strong!" This takes their minds focus from their muscles and rejuvenates their body to stay strong in the pose! This is a great use of a Mantra!

I frequently use a Mantra when I am running as well.  Especially these days since it is harder than usual and I am training myself to get my miles back up there.  I will tell myself things like "You Are A Runner!" over and over, reminding myself that I can do this and that I am a runner! This encourages me mentally and physically to continue running and complete the set mileage goal for that day and not stop short.

So what is your favorite Mantra?

I would love to hear what you frequently say to yourself as encouragement when you are working hard!

or, if you don't feel like you have one, just start with this...."I AM..." and finish the sentence.  I frequently use this in my Yoga Classes, so people can learn to say positive things over themselves and remind themselves who they are!



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Yoga Challenge During My Last Month of Pregnancy....Why Not!?!?


I am almost 35 weeks pregnant! Next week will be a month from my due date! I cannot wait to have my sweet baby boy here with us!

Until then though, to pass the time I thought I would join in on a little Instagram Yoga Challenge!!

I decided to join some of my favorite Insta Yogis in a challenge called  Back Bend Madness! #backbendmadness

I mean what better way to pass my last month of pregnancy than to be in a Yoga Challenge!

I would love to have some of you join in with me! I got my mom to join, and this is her first ever yoga challenge.  She has only just started doing yoga for the past few months, and has learned to love it.  It is extra challenging for her too, because her back has always given her problems, so throughout the challenge she has commented several times about having a stiff back.  What better way to fix that though, than to practice back bends. All that to say, anyone can do it, because my mom is rocking it! Plus the hosts share multiple versions that you can try, from beginners to advanced, so you can always choose what is best for you!

CaptureHere's the entire month's challenge, and we are only on Day 7, so it's not too late to join!

Here are some of my back bends from the challenge so far!








So there are my first 6 days of the #BackBendMadness Instagram Challenge!!

It is a lot of fun to do it along with people that you know so that you can keep each other accountable to remember to post, and encourage each other along the way! That is why it is so fun that my mom is doing it with me! So if you are interested at all in joining, follow me on INSTAGRAM and tag me @NFSisters!!! I would love to see your posts!

And remember, don't be intimidated, Yoga is all of being true to yourself and doing what you can do, with no comparison to others! You have to listen to your body, and there are always variations for every body type and skill level!

Have a wonderful weekend!

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Weight Loss Wednesday #2


Little Sis here.....back for week 2! I have really been enjoying Weightloss Wednesday and my endeavors of Eating Clean!!  You can read about that HERE.  It has made this whole process more fun, enjoyable, and really a fun challenge! Last week I weighed in at 163, and just days before that I was weighing in at 165! UGH!! And today I was proud to see the scales down to 160.5! I'm so ready to be in the 150's! Anyways, though, I did well this week, definitely not perfect, but still making solid changes to my eating habits & lifestyle!


It has been fun for me to discover new ways to eat healthy! I went to a Gluten FREE cooking class, not because I want to be Gluten Free, but just to learn healthier ways to cook.  It was fun with my girlfriends (post coming later), and it was very insightful! Along with this, I have been researching and having many conversations on how to eat better.

A few changes I have made so far include using honey to sweeten things, like my COFFEE! Big Deal for me, and I don't taste a difference at all.  (Plus I got the honey from the Farmer's Market).  And also having fun creating new healthy, all-natural snacks for myself! One I shared was the Strawberry-Lemon Protein Pops! Those are fun and so yummy! Next week I'll share about our homemade fruit rollups!  I started juicing this week.  Just started, only have done 3 glasses, and am really enjoying it so far!

Along with these things, I have also been adding protein to a lot  of my foods, (like my juices, or homemade snacks that I make), and I started this whole thing off with a supplement cleanse which ended today.  It did not necessarily affect my eating too much since I was already making changes! I can share more about that if you want later!

There has also been one other thing that has been a HUGE help in rebutting Weightloss Wednesday! Big Sis is going to share more about that! But I LOVE IT AND AM SO EXCITED ABOUT THE FUTURE OF IT!

Be sure to follow along by searching #theSuellsEatClean

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Big Sis here.. This has been a great week! I didn't eat perfect at all and honestly just started working out again yesterday. I set a goal for myself to work out at least 30 minutes this week M-F. Monday and Tuesday are complete! Today I got the all clear at my 6 weeks, postpartum appointment so I am more than ready to get my hiney into running again!! I was so excited to step on the scale and see 191.0!! I was 196.1 last week! So exciting!


The biggest thing that has happened this week is that we have launched our Weight Loss Wednesday Team! We have a group of 15 girls who have come together and joined together in a private forum setting and we are sharing it all. It has really taken off this week and it is so exciting to have that encouragement. Some have shared pictures, weights, goals, etc. It has been a very active group so far and we are so excited for everyone that has been involved. We hope in a both six months to launch another WLW Team! We are so excited to see the changes that are going to come from our team!! We asked our members what there goals are in being part of the team and these are some things that we heard:

" "Friendly accountability" that one thing that is great about this group. We help each other by knowing we are accountable every week to each other. We will all be each others cheerleader or a shoulder when we need it. We're all in this together and as females young & uh~um not so young we all know how each other is feeling! Thanks girls!!" -Kendra

"I needed someone to hold me accountable! All day today I thought... well I could eat that but then I would have to explain to the ladies what happened. So I didn't  where as last week I probably would have. That's so awesome! I'm glad I have this support to get me through. "support group" or "support of the group" lol" -Katie

We are so excited to share with you each week as we progress comments, guest blogs, weight loss struggles, adventures, recipes, etc. from our group! We hope that you will enjoy watching us from the outside as much as we love being together on the inside!

Don't forget to follow my family as we begin our Clean Eating Journey... we won't really get started too much until we get settled in Florida. This is the last post to you from MY living in Texas! :(

You can follow us by searching #TheShawsEatClean


See how far we have come:

WLW #1

Under Armour "What's Beautiful" Challenge

under armour what's beautiful challenge

I recently started the Under Armour "What's Beautiful" Challenge! I am so excited to be a part of something so fun, challenging, and encouraging!

Here's how it works: Under Armour is basically challenging female athletes to set goals, and accomplish those goals! The What's Beautiful website is a place for women to interact with one another and record their journey as they overcome obstacles!!

The goal that I have created for myself is to be able to do a handstand without using the wall! If you have been following me on the blog or via instagram you know that for the past few months I have been challenging myself with lot's of yoga and handstands! I have definitely seen growth, but I want to DO MORE!

Here's a small portion of the some of the challenges I have accomplished!

under armour what's beautiful challenge

Last night I hit a major milestone! Although it was only a headstand, I still was brave enough and able to hold my headstand with no wall in sight!


I was so proud of this!! A storm was rolling in and the sky was beautiful!!

Come check out my Under Armour "What's Beautiful" Challenge profile and cheer me on! You might even decide to create your own goal!!

Also follow me on Instagram! I'd love to follow you back and inspire one another!


i run little sis

Why do you run!?!?

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I found myself lost in thought this morning about how I would like to pursue running longer runs more frequently.

Then I found myself wondering...when in the heck do I have time to do that.

In my half marathon training I save my long runs for Sundays because I have the most time on Sundays.  Those runs can take up to 1-2 hours depending on the distance, and if I was to ever train for a full marathon, it would be well over 2 hours, getting closer to 3hours forlong runs.  Plus with marathon training, long runs would be more frequently.

I thought about how I may never have time for this, then today I ran across this little piece of encouragement.


This really puts things into perspective for me! 

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