Summer Fun Styles

Once again this is by far my favorite time of the year. I’ve been wearing a lot of maxi dresses and skirts w/ easy pull down or lift up tops (for ease of nursing). The weather has been sporadic and crazy but on the nice days a dress or skirt is all I really want to wear.

Tropical Temptation

Below is last Sunday’s OOTD. I was photo bombed by my little man.


Last Sunday’s OOTD – 3wks postpartum

Hope everyone is having a great summer!

Keep us posted on your workouts, transformations and fun in the sun activities on Facebook, @FitFlyMamasNWR @FitFlyMamasEPL and on Instagram.


FFM Spotlight: Melissa Couther

Well, back in 2010, I went on a fabulous vacation to Las Vegas. When we returned, I was looking back through my pictures and was not happy with what I saw. That is when I began to think about how I could change the way I looked as well as the way I was feeling. So I joined a gym and was going on a consistent basis. However, being in a relationship with a WONDERFUL man that could cook and was spoiling me at every chance he got, I kind of fell off the wagon.
At the beginning of 2011 I started my journey yet again. I changed the way I ate and picked my workout routine again. I was going pretty consistently and lost about 20lbs. During this time I was having issues with what I thought was a reoccurring cyst on my lower back. It was causing me so much pain that I could not sit down and it was hard for me to walk. Well, my doctor informed me that the only way to keep it from coming back was to have a surgery that would remove the track that was causing it to come back. Of course, my gym visits again came to a screeching halt. I was out of work for a month and was told that I could not sit or stand for extended periods of time as I was still in the healing process.
Two weeks after my surgery my now husband decided to propose (11-11-11). It was a wonderful surprise considering all I was going through at the time. I was in recovery from my surgery from October 2011 to March 2012. I was unable to do any exercise until March! Of course that was killing me because I knew I had to get in a wedding dress in a few months. But once my recovery was over, I got back in it and am living life to the fullest.
What keeps me going? The way I feel after I workout…The way I look after consistently working out…My desire to have a healthy life in order to expand my family :-). I am continuing this journey and I still have a little ways to go.
These pictures range from August 2012 to June 2013
Melissa Couther 1Melissa Couther 2Melissa Couther 3Melissa Couther 4Melissa Couther 5

Recipe Sunday: Healthy Snack Ideas

I have a crazy sweet tooth that rears its ugly head from time to time.  Here are some healthy snack ideas to help you along the way.


Banana, Kale, and Almond Milk Smoothie

In a blender, puree 1 medium banana, 1 cup chopped kale, and 1 cup almond milk until smooth.

201 calories | 5 g fiber | 5 g protein | 4 g fat

Tropical Yogurt Parfait

Top ½ cup plain low-fat Greek yogurt with 1 cut-up kiwi and ¼ cup cut-up mango. Sprinkle with 1 tablespoon chopped unsalted roasted cashews.

204 calories | 3 g fiber | 12 g protein | 7 g fat

Bagel With Ricotta and Strawberries

Spread ½ toasted whole-grain “flat” bagel with 2 tablespoons fresh ricotta. Top with ⅓ cup sliced strawberries. Drizzle with 1 teaspoon honey or agave nectar.

148 calories | 4 g fiber | 7 g protein | 5 g fat

Rice Cake With Peanut Butter, Coconut, and Dried Cherries

Spread 1 rice cake with 1 tablespoon creamy peanut butter. Sprinkle with 2 teaspoons toasted unsweetened shredded coconut and 2 teaspoons dried cherries.

177 calories | 2 g fiber | 5 g protein | 11 g fat

Dark Chocolate and Nut Clusters

Mix together ¼ cup unsalted roasted nuts and 1 ounce melted dark chocolate (70 to 80 percent cocoa). Drop onto wax paper; refrigerate until set.

195 calories | 3 g fiber | 4 g protein | 14 g fat

For more ideas check out 19 Healthy Snack Ideas

Share with us some of your favorite snack ideas Facebook or @FitFlyMamasNWR or @FitFlyMamasEPL.


Another Additon to the FFM Team: Baby Robinson #2

Extra Extra read all about it!!!! Nkoyo Gave Birth To Her Second Son!!!

Yes, that is correct on May 31, 2013 Co delivered another healthy baby boy.  He weighed in at 8lbs and was 21 inches long.

Baby Robinson 2

Baby Robinson 2.1

He is so handsome. Mom, Dad and big brother Yus are all adjusting well to the new addition.