Three New Killer Home Workout

Three New Killer Home Workout

Three New Killer Home Workout

Three New Killer Home Workout

Happy Sunday Moms! Here are the Three Home Workouts with videos just for you.  I hope you get to try them, please let me know when you do. All the workouts can be done right from home  .

Glutes & Hammy Burner

Monday I decided to do one of my older leg workouts… I was sore for days! I modified and used dumbbells for a few of the moves and you can too. Those split lunges are KILLER . If you try them let me know how you are feeling after!

 

Fat Blaster

I plan to repeat this workout post baby when I can really push myself and not take that 10 second rest. If you are not preggo and have been training for a while try taking that 10 second rest out and  move right into each 30 sec move. If you are further along than me or new to training feel free to make that rest period longer then 10 seconds but no longer then 25 .

30:10×2

  • 10 high knees + one burpee
  • thrusters ( squat and press )
  • 8 mt climbers one push up jack
  • 3 in- out squat pulses

Repeat : rest one min

  • plank up down + taps
  • step ups
  • 180 jump squat
  • ball slam – jumping jax if you have no ball

Repeat

Following along :

Shoulder & Biceps 

 

More workouts 

Frozen Yogurt Bites 

Stress Free Prego workout plan

Remember , I run a FREE group on Facebook full of moms who are working towards a healthy lifestyle for them and their families . I would love for YOU to be apart of our MomUnity!!!  Find me insta ,  FB or comment below and I can add to you fitfam or we can just connect and chat

Berry Frozen Yogurt Squares

Berry Frozen Yogurt Squares

Berry Frozen Yogurt Squares

Berry Frozen Yogurt Squares

 

Who else loves granola and frozen yogurt?! I found an awesome recipe online and I had to try them! I changed my berry frozen yogurt squares a bit from the recipe I found. I hope you try mine ( or the original recipe ) Please let me know how you like them! Bonus , Brody loves them too!

I found this recipe HERE but I did change a few things!

Berry Frozen Yogurt Squares

  • 1 cups Greek yogurt
  • 1/4 cup milk – maybe a little less
  • 1-2 Tablespoons honey

For the jam

  • 1 cups mixed berries (I used a frozen mix of strawberries, blueberries & raspberries )
  • 2-3 tbs honey

For the granola

I made mine nut free because I knew Brody was going to eat it and I didn’t want him chocking on nuts – feel free to add nuts!

  • 2 cups old-fashioned rolled oats
  • 3 Tablespoons coconut oil, melted
  • 3 Tablespoons honey
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon

Granola instructions : 

Preheat oven to 350 degrees. In a bowl, mix together the oats and cinnamon , I didn’t measure my cinnamon and I added a lot!! Next stir in the oil, honey, and vanilla extract and mix till it is well combined. Spread the mixture out onto a baking sheet, I lined mine with parchment paper for easy clean up. Bake for 10 minutes, then stir/mix up granola.  Bake for another 10 minutes or until granola is golden brown ( watch carefully ) . I then mixed it up and left it to cool on the pan.

Make your jam:

Combine the berries and the honey in a sauce pan and bring to a boil. Then reduce the heat to a simmer,  cook for 8-10 minutes, or until it thickens and is jam-like. Cool to room temperature 

Make the yogurt squares:

Berry Frozen Yogurt Squares

I have silicone ice-cube trays that I used. Mine are pretty big and I made 6 of them with this recipe. Whisk together the greek yogurt, milk, and honey .You want it to be pourable but not too runny/watery. Next  gently fold in the jam so a swirl remains throughout the yogurt. Add a couple of pieces of granola to the bottom of each square.  Then spoon the yogurt mixture on top, filling each  square. Add a little more granola on top. Cover with Saran wrap and freeze for at least three hours or overnight. 

I like to take them out about 5-10 minutes before we eat them!

Remember , I run a FREE group on Facebook full of moms who are working towards a healthy lifestyle for them and their families . I would love for YOU to be apart of our MomUnity!!!  Find me insta ,  FB or comment below and I can add to you fitfam or we can just connect and chat

 

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Stress Free Pregnancy Workout Plan

Stress Free Pregnancy Workout Plan

Stress Free Pregnancy Workout Plan

Today I am sharing with you my  stress free pregnancy workout plan ( and what I did with Brody )

Every Sunday after I make my  weekly menu & shopping list I plan my workouts for the week. I have been aiming for 4-5 workouts a week . If for some reason I miss one ( which has happened a lot more with baby number 2 ! ) I just use that workout for next week.

With Brody I was doing crossfit and workouts from beachbody . So there wasn’t much for me to plan. I followed the 21 day and 21 day extreme workouts and did the workout of the day when I went to crossfit.

Now with baby number two I’m doing my own workouts from home. Some I make up and others I find online ( I share them every Sunday! ) I usually do one  to two leg days, one upper body day, a cardio/hiit day and a total body day and that will be my weekly schedule . I search instagram, pinterest and youtube for workouts when I don’t want to make up my own.

Planning the workouts on Sunday helps to keep me organized and prepared. Knowing what to do ahead of time makes life so much easier . If I am bored of my workouts or totally stumped then I jump onto BOD and do one of the workouts from there. When I do that I usually add in total body from 21 day fix or a booty day from 80 day obsession. This helps me to not become bored.

My advice for a stress free  pregnancy workout plan is to actually sit down and plan! Write everything out in a calendar, even if its weekly like me. It’s always nice seeing what to do and then being able to check your workouts off when you finish them . As your pregnancy progresses you are going to have to modify so plan too far ahead .

If you need help picking a plan for you please feel free to ask. I would be happy to help in any way.  I also have an awesome FREE accountability group on Facebook full of moms who are working towards a healthy lifestyle. If you are looking for a fun mom group Id love for you to join us!

 

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Four Home Workouts + Breakfast Recipe

Four Home Workouts + Breakfast Recipe

Four Home Workouts + Breakfast Recipe

Four Home Workouts + Breakfast Recipe

 

Happy Sunday! Here are the Four Home Workouts + Breakfast Recipe . I was feeling goo this week and got four workouts plus a daily walk in most days . I hope you get to try them. Let me know when you do. All the workouts can be done right from home  .  I shared some clips of the moves to help you incase you don’t know some of the moves. But remember you can always google a move if you’re not sure what it is!

Booty/Leg Day

Quick Vid of the band moves

  • glute bridge
  • bridge to clam with bands
  • feet together bridge

2×15

  • leg lifts
  • tap side to side
  • press backs
  • laying side raise taps

2×15

  • deadlift
  • side lunge
  • band walk

2×15

21 DFX upper body

60 seconds each move

  • push ups
  • row
  • flys
  • band lat pull down

x2

  • press
  • band pulls – flys/ delts
  • side raises
  • up right row

x2

  • hammer
  • dips
  • concentration curls
  • kickback/french press

x2

HIIT Cardio

40:15×6

  • ropes
  • step ups
  • jump rope
  • skate lunges
  • burpee
  • kbs

Total Body Workout: 

Video demo

  • DB thruster
  • front raise
  • bent over row
  • glute bridge pull overs
  • push ups
  • db flys on back
  • curls
  • kick backs
  • band pull down

ten reps each : three times through.

 

 

Superfood Packed Overnight Oats :

Superfood Packed Overnight Oats :

I love over night oats! I make mine the night before or I meal prep a few at a time . I love to eat my oats cold but you can def heat them up if you prefer.

Ingredients :

  • 1/2 old fashion oats
  • 1/2 almond/cashew milk
  • apples
  • tart cherries
  • toasted coconut flakes
  • cashews
  • figs
  • chia seeds
  • optional- protein powder

Mix your oats and milk together in a sealable jar , make sure you have enough milk to cover the oats. When you are ready to add the rest of the ingredients , it’s that simple! You can add your toppings the night before I just don’t like everything to be too soggy.

Remember , I run a FREE group on Facebook full of moms who are working towards a healthy lifestyle for them and their families . I would love for YOU to be apart of our MomUnity!!!  Find me insta ,  FB or comment below and I can add to you fitfam or we can just connect and chat

Post Baby Exercise Plan

7 Prenatal Fit Tips 

Pulled Pork Insta Pot Recipe

 

 

 

 

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First Trimester Recap

First Trimester Recap

First Trimester Recap

First Trimester Recap

Not going to lie moms…. these first 13 weeks have not been the most fun! Baby number two is a lot different then Brody. I have not felt the best so far, mainly in the mornings but still not great all throughout the day. To make things worse  I had a cold for more than four  weeks ( still have it, thinking allergies )  with lots of coughing, sleepless nights and a stuffed up nose. I hope my first trimester recap helps me to connect with some new moms who are headed into the second trimester!!!

If you are wondering how my workouts have been? Well not good! If I don’t get it done first thing in the am then it didn’t get done. I had no motivation to workout even when I started I didn’t want to finish. I got in about 2-3 workouts a week maybe, that’s a big difference since I was working out 6 days a week.

If you think my workouts were bad you should have seen what I was eating. My poor nutrition definitely did not help me feel any better and it’s probably why I was lacking motivation to workout. The problem was I couldn’t even look at chicken or veggies, they all made me sick! All I wanted was carbs, cereal, and chocolate . Who else has been there? Fruits I was eating all day ,  I’m still snacking on mangos, watermelon and blood oranges .

Around 11 weeks I finally got my act together and started eating better.  I started to take Allegra ( my dr + my NP sister in law 🙂 told me too)  and it has made a HUGE difference in how I feel. I still have allergy symptoms but not half as bad as they were. I have never had allergies before so this is new to me! I went back to my normal way of eating and that’s when I finally started feeling better. Weeks 12-13 were very similar to week 11 . Eating pretty good and getting in more workouts and walks . I am drinking a protein shake but not everyday. I don’t love the company I am using and am on the hunt for a new one! With Brody I drank shakeology everyday but with this baby I couldn’t get it down for some reason! Once I find a fav I will share it. I plan to drink 2-4 shakes a week when needed.

I am so excited to keep sharing all about pregnancy number two and I would love to hear from some other moms who have had more than one kid! I run a FREE group on Facebook full of moms who are working towards a healthy lifestyle for them and their families . I would love for YOU to be apart of our MomUnity!!!  Find me insta ,  FB or comment below and I can add to you fitfam or we can just connect and chat

Post Baby Exercise Plan

7 Prenatal Fit Tips 

Pulled Pork Insta Pot Recipe

Post Baby Exercise Plan

Post Baby Exercise Plan

Post Baby Exercise Plan

 

I get a lot of questions from expecting moms and moms with newborns about how to get into a post baby fitness routine. So I thought I would tell you how I did it after having Brody!

Start slowly . Starting a post baby exercise plan after having a baby can be overwhelming . Start by going for daily walks and stretching. You might be feeling sore from holding the baby all the time, we tend to have awkward posture while feeding/nursing , bouncing or wearing a baby. Walking is a great way to start, getting the blood flowing is going to make a huge difference. Plus getting out in some fresh air is always a good idea. And don’t forget to stretch after. Try adding in some light yoga or stretches for you back, shoulders, neck and arms. You can always go to youtube and find some yoga or stretching videos to help you!

For me I have beachbody on-demand ( BOD ) and there are TONS or stretching and yoga videos on there. I followed the 3 week yoga retreat before starting my first workout routine. If you have any questions about BOD please let me know!

When you are cleared to work out I suggest looking into some diastasis recti rehab moves you can add in. A lot of women get ab separation and you need to fix this before you start working out or you are always going to have the ” mom pouch”  Sit ups and crunches are not the way to start! If you want to read more about ab separation and how to fix it click here 

Once you are ready you MUST find a plan that works best for you. There are tons of free workouts online/pinterest/youtube/my workouts ect. If this is how you plan to start, that’s great but you need a plan! Once a week find the workouts you are going to do and write them out. Make a weekly to monthly calendar if you can and check off the days when you are done. You can start with 2-3 days a week and slowly build back up. If you need help picking out workouts to do feel free to ask me. Remember every Sunday I post 3-4 new workouts for you to try.

If you have a streaming program ( like me with BOD ) pick you plan. After the yoga retreat I jumped right into 21 day fix from BOD. This was great because it was 21 days of 30 min workouts I did during Brody’s first nap of the day. It made working out a bit easier because I had a program to follow. Again there are TONS online , even free one, so do a little research and pick your plan. I stream mine right from my tv so I used to turn it on right when I woke up . Sometimes it sat on my tv for a few hrs before I hit play but constantly seeing it reminded me to do it!

One big thing that helped me when Brody was super little was to workout during his first nap. When I woke up I put my workout clothes on and the second he fell asleep in the am I got it done. I knew I would feel energized after & it would help me get through the day.  If I skipped my morning workout thinking I would do it later , it didn’t happen! By the time the afternoon came around I was usually too tired to do it. I liked to get it done early and if I needed a nap I could do it during one of his afternoon naps. Babies sleep a lot so you will still have time to rest!

Pick workouts that are quick but effective. Doing an hour-long workout just isn’t going to work right away! 30 minutes is a perfect time frame . There were times when Brody was awake for my workouts but I could entertain him in his swing or play mat for 30 minutes .

My last tip is don’t be too hard on yourself ! If you miss a day or your workout didn’t go as planned its OKAY! Babies can be unpredictable , do everything you can to make things easier for you ( workout ready, clothes ready, bottles ready ) but know if you miss a workout life goes on and there’s always tomorrow !

 

Check out these workouts you can do right from home! And make sure to add in this squat challenge ASAP!

 

 

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Workouts I Did This Week

Workouts I Did This Week

Happy Sunday! Here are the some of the  workouts I did this week. I hope you get to try them. Let me know when you do. All the workouts can be done right from home  .  I shared some clips of the moves to help you incase you don’t know some of the moves. But remember you can always google a move if you’re not sure what it is!

 

Legs & booty workout by Whitney 

  • 5 sets of 5 | hip thrusts.
  • reduce weight.. 1 set of MYO-REPS hip thrusts! 10 reps, 5 second rest, 5 reps, 5 second rest, 5 reps
  • 3 sets of 8 | sumo 3/4th squats
  • finished off with 3 sets of 8 straight leg DL to 8 sumo squat

Click the link above for her video

 

Upper Body Toning :

3 sets

  • 10 front band raise
  • 10 rear delt band raise
  • 10 side delt band raise

3 sets

  • 10 wide barbell press
  • 8-10 side lateral raise with a hold

3 sets

  • 10 bicep  curl
  • 10 tricep push-ups

+ HIIT Fat Blast : 40 seconds on, 20 off for 5 rounds

Click here for video demo 

  • 2 long jump + 2 side shuffle
  • 4 plank jax + burpee
  • 4 squats + 4 plank shoulder taps
  • burpee + 8 mt climbers
  • 2 lunges + 8 high knees

x2

25  Minute Full Body Tabata Fun

Set your timer for 20 seconds on, 10 seconds rest for 8 rounds. Do each of these two move circuits . Rest one min before moving onto the next two moves. So you will do 20 sec jump jax, rest 10 sec then 20 sec high knees for a total of 8 rounds ( 4 rounds each move ) There are lots of tabata timers online to make it easier!

  •  jumping jax & high knees
  • burpees & mt climbers
  • squat pulse & squat hops
  • push ups & dips
  • plank jax & dumbbell jax

 

I hope you  LOVE  my recipes & quick workouts . Id love to hear from you! Comment below which one you love best . Also make sure you follow me on instagram 

7 Prenatal Fit Tips ( 1st Trimester ) 

7 prenatal fit tips ( its trimester ) 

7 Prenatal Fit Tips ( 1st Trimester ) 

Congratulations! You just found out you’re having a baby and I’m sure  you are thinking  “ can I still workout?” First make sure to check with your doctor, ever pregnancy is different and we all want to be safe. Today I am sharing with you what workouts  I did  during my 1st trimester while pregnant with Brody and now with baby number two plus 7 prenatal fit tips ( its trimester )

My doctor told me I was free to continue what I was doing before I got pregnant just to make sure I didn’t push myself so I was out of breath.

With Brody I did lots of walking , 30 minute workouts ( 21 DF & 21 DFE) and crossfit. I modified most of the jumping because my boobs hurt to jump 🙂

Now that I am pregnant with baby number two I am doing only workouts from home & walking ( plus chasing Brody around) . I am still doing some BB workouts like 80 Day Obsession and 21 DF but I am also adding in my own circuits that I share every Sunday.

7 Prenatal Fit Tips: 

Find a sports bra and shoes that you love & are supportive

Walking counts as a workout! ( bring water with you )

Dress in layers so you don’t over heat. And make sure the room you workout   in is not too hot

Drink LOTS of water especially if you are sweating while working out

Eat enough to support your workouts, have a protein packed meal after your workout. I don’t recommend doing a fasted workout.

Stand up slowly after doing moves on the ground , you might get dizzy

Always listen to your body and modify/stop when needed

Workouts I have been doing with baby number two:

Workouts from week 12

Four workouts from week 11

Three workouts from week 9

 

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Turkey Avocado Nourish Bowl

Turkey Avocado Nourish Bowl

Turkey Avocado Nourish Bowl

I am obsessed with nourish bowls right now! They are basically a salad with a carb/grain, nuts & seeds and a healthy fat. Although this one does not have a carb/grain I do sometimes add rice or sweet potato.

This Turkey Avocado Nourish Bowl was perfect , especially if you love arugula like me!

Turkey Avocado Nourish Bowl

 

Ingredients

1 large tomato, chopped

1 small red onion, sliced thin

Frozen turkey balls ( or make your own! )

1  avocado

1/2 cup corn  * optional

Olive oil cooking spray

3 cups arugula (or baby spinach)

1/4 cup sunflower seeds

lemon juice + olive oil

Steps

Chop tomato; slice onion ( I used less than half )

Cook your meat balls and your corn according to package

Cut avocados into chunks. Place all ingredients (except dressing) in a bowl. I added lemon juice and a TBS of oil to mine.

This made enough for me to have two servings plus some left over for tomorrow 🙂

Dessert : 

Frozen raspberries with whipped cream.

 

New workouts to try! 

 

 

I hope you  LOVE  my recipes & quick workouts . Id love to hear from you! Comment below which one you love best . Also make sure you follow me on instagram 

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30 Day Squat Challenge

30 Day Squat Challenge

Summer is coming , let’s get our booty ready for our bikinis! This 30 day squat challenge is the perfect addition to add to your day. Remember if you are not sure what a move is feel free to ask me below ( or on insta ) OR you can google it!!

30 Day Squat Challenge

Id love to know when you start, comment below &  make sure you follow me on insta for more motivation!

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