What Is Collagen

What Is Collagen

I get asked all the time what is collagen and should I be taking it?  You may have seen collagen listed  in your body lotions and  in some supplements you take and have always wondered what it was for.  Collagen is a protein in the body that helps give structure to our hair, skin, nails, bones, ligaments and tendons. If you want strong shiny hair, strong nails and glowing skin you might want to add some collagen into your diet .

“Collagen is a protein made up of amino-acids: glycine, proline, hydroxyproline, and arginine, all of which help our body’s connective tissue, skin, hair, nails, as well as gut health stay as healthy as possible.

Collagen protein is different from whey and casein protein because of these high levels of amino acids. Muscular growth, joint health and an overall glowing appearance can be partially attributed to the amino acid blend in collagen that can’t be found anywhere else. ” This info is right from Vital Proteins site !

Good for Our Skin & Body

Collagen is a building block for our  skin and helps with its elasticity . It’s what makes our skin stay toned and taught. Collagen also helps with our tissues, ligaments and tendons . As we age our body produces less collagen and we  lose that glow and flexibility , collagen is there to help.

 

Vital Proteins Collagen

“Vital Proteins Collagen contains 18 amino-acids, including 8 out of 9 essential amino-acids.  It is characterized by the predominance of glycine, proline and hydroxyproline, which represent about 50% of the total amino-acid content.  Glycine and proline concentration is 10 to 20 times higher than in other proteins. This very specific composition of amino acids, provides Vital Proteins Collagen with nutritional functional properties that can not be found with other protein sources. Our Collagen is a high purity natural bio-active product containing more than 97% protein, supplied in a form that can be easily used and digested by the human body. “Again this info is straight from the vital proteins site! 

 

Benefits 

  • glowing skin
  • joint health which is so important to help keep you moving  and pain-free
  •  Bone strength
  • increased performance/energy during your workout .
  • improvement with your  digestion. Better gut health, helps leaky gut by “sealing”  or forming connective tissue
  • improves hair & nails
  • helps boost your metabolism

How to add collagen to your life

The easiest way I add collagen into my diet is in  a pre workout drink or in my morning oatmeal . A lot of people add a scoop to their morning coffee , most are flavorless so you won’t even notice. A few companies make bars with added collagen in them. You can also add the powder to muffins, smoothies, home-made dressings and on your oatmeal. Collagen is not a great post workout supplement and should not replace your post workout shake if you have one.

Zucchini Brownies

Zucchini Brownies

I made these brownies last week and they were so good! If you are a chocolate lover then you must try these!!

Ingredients :

  • 2 large eggs
  • 1 tablespoon vanilla extract
  • 1/2 cup coconut sugar or unrefined sugar or granulated sugar
  • 1/4 cup  unsweetened applesauce
  • 1 cup whole wheat flour or Bob’s Red Mill Gluten-Free 1-to-1 Baking Flour for the gluten-free version
  • 1/2 cup  Dutch-process cocoa powder (using regular cocoa powder may result in cakey brownies)
  • 1 1/2 teaspoons baking soda
  • 1/4 teaspoon salt
  • 2 cups peeled and grated zucchini
  • 1 cup semi-sweet chocolate chips + 1/2  to sprinkle on top

Directions: 

  1. Preheat the oven to 350 degrees F .  Line an 8″x8″ pan with parchment paper or spray with baking spray.
  2. Mix together the eggs, vanilla, coconut sugar, and apple sauce , let this sit for a few minutes to let the coconut sugar dissolve.
  3. I another bowl,  mix the flour, cocoa powder , baking soda and salt. Make sure there are no clumps !!
  4. Add the dry mix to the wet, gently stir until combined. Be sure not to over mix! The batter will seem thick- thats okay
  5. Next fold in the zucchini and 1 cup chocolate chips. The zucchini is moist and will help make the batter less thick.
  6. Pour the batter into the pan and even the surface with a spatula.
  7. Add 1/2 cup mini chocolate chips on top.
  8. Bake for 30 – 35 minutes or until a toothpick inserted in the middle doesn’t come out gooey.
  9. Store in an airtight for up to one week in the refrigerator. These brownies are moist so I recommend storing them int he fridge.

 

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   

Here are some more posts you will love !

Home workouts 

Gut Health

Grocery store must have 

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Second Trimester Home Workouts

Second Trimester Home Workouts

Happy Sunday & Happy Memorial Day Weekend! I hope everyone gets to enjoy the long weekend .  Here are the some of the  workouts I did this week+ a brownie recipe I tried and loved . 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!

 

HIIT Monday

60:10×3

  • burpee + 10 high knees
  • squat + lunge
  • jax
  • heisman
  • froggy lifts + 10 mt climbers

Legs

This week pick a weight that challenges YOU! Maybe try going up in weight a bit, even for a few sets!

  • narrow stance squat 3×8

Set timer for 30 sec with a 10-15 sec rest in-between moves. Complete all the moves , rest and repeat for a total of 6-8 rounds.

  • donkey kicks
  • sumo pulse squat
  • goodmorning
  • overhead lunges 
  • pause single leg deadlift 

Bi’s & Tri’s

  • 15 lying band curls , single arm
  • 10 hammer curls

x3

  • 15 high curls
  • 10 wide bar curls

x3

  • french press dropset ,  pick three weights , heavy , medium and light , do as many reps as you can
  • 20 band pull downs x2

 

MAX OUT:

  • dips
  • single arm db curls
  • band kickbacks

Full Body + Shoulders

  • BB Shoulder pres 3×5
  • arnold press 3×8
  • banded rear delt raise 3×12

21-15-9

Do 21 reps of each move, then move onto 15 then 9.

  • pull ups
  • DB thrusters
  • jump rope
  • in-out hops

Quick 12 min blast
100 jump rope
90 pulse squat
80 jax
70 soccer taps
60 mt climbers
50 frog hops
40 kbs or high knees
30 step ups
20 pull ups or push ups
10 burpee

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   

Here are some more posts you will love!

Brownie Recipe

Gut Health

Grocery store must have 

 

 

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Gut Health, Is Your Happy

Gut Health, Is Your Happy

You might have seen articles everywhere recently about gut health. Have you been wondering what the fuss about gut health is ? Our gut is responsible for keeping our bodies working properly . Around 70% of our immune system is in our gut! I bet you now want to keep your gut/ digestive system happy , right?!

Signs of an unhealthy gut are:

  • bloating , constipation , diarrhea
  • abdominal cramps
  • stomach just never feels “right” 
  • constant heartburn
  • skin break outs
  • sleeping problems
  • an autoimmune condition 

Ways to keep your gut happy:

Avoid processed foods. Processed foods can leave our GI tracks inflamed . Sometimes are bodies don’t recognize the $hit in processed foods as food ( gross ) and instead it thinks it’s an outside attacker.  So our body reacts and by trying to fight off these attackers ( processed foods ) and the result is an inflamed GI tract which can cause stomach pains.

Make sure you go number 2 . Being regular is so important. A healthy gut usually has a pattern ( do you go the same time everyday?? ) If you are not going regularly make sure to check your diet and eat a healthy balanced diet with lots of fruits, veggies, fiber and water.

Add in some fermented food. Have you seen kombocha at your local store? Live cultures found in fermented foods help break down food in your stomach plus help your immune system.  Kefir is another way to add healthy live cultures into your diet. Kefir if found in most grocery stores by the yogurt.

Chew your food better! Eating more slowly and chewing our foods more can help keep your gut happy.

Take a probiotic. If you hate yogurt or other foods containing live cultures it might be time to look into a probiotic

Lower your stress level. Stress has been linked to an unhappy gut. Try some meditation, yoga , diffuse some oils or talk a calming bath. Add into your daily routine  anything to help you relax and de-stress.

Add foods that are good for your gut into your diet.  Look for fiber rich foods and again foods that contain  prebiotics & probiotics.  Foods to add in are yogurts, kefir, legumes, blackberries, raspberries, kimchi & kombacha

Foods to avoid. Avoid carbonated drinks, the bubbles can lead to gas build up in your belly. Too much alcohol and caffeine  can also irritate your gut. Refined sugar, processed foods, sugar-free candies/foods with artificial flavor  and fried foods should all be avoided if you want a happy gut ( and you should want one! )

I hope you  LOVE  my posts, 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 items always in my cart

Toddler approved frozen pops 

 

 

Second Trimester Summer Workout Tips

Second Trimester Summer Workout Tips

 

I love summer! I was pregnant throughout the summer with Brody and it really wasn’t too bad! But this time I’m due in October not Jan so I have a feeling this summer pregnancy is going to be a lot hotter ( not to mention I will be chasing an 18 month old around )

If you are feeling great and keeping up with your workouts make sure you read my second trimester summer workout tips to stay safe .

 

    • Avoid high heat times if working out outside. Try to get your workout in first thing in the am or later at night  when it’s not super hot ( and be careful of high humidity) .  Us prego moms are already hotter than normal so make sure you plan ahead , if its super muggy or already into the 90s I would move your workout inside .
    • Stay hydrated.  You might already be peeing all day , but you need to drink more if you are working out in the heat . Make sure you drink a glass or two before you workout to make sure you are not dehydrated. Keep water with you while you workout and take breaks to sip on that water. If you are sick of plan water add some fruit to it!
    • Don’t over heat / wear loss clothes . Wear light-colored clothing that is not form-fitting . Try and pick a fabric that wicks away sweat. 
    • Sunscreen. Make sure you put a safe sunscreen on .  Do some research CLICK HERE  and avoid those sunscreen with “fragrance ” , methylisothiazolinone, oxybenzone.. there’s a ton of ingredients to avoid ( too many to list!) I use babyganics & blue lizard on Brody and I just bought this Neutrogena Sheer Zinc Dry-Touch.


  • Swimming/ water workout. We live right by the beach so I love doing workouts that involve the water.  Try swimming lap or some type of water aerobics. I like to do my workout on the beach and jump in whenever I am feeling hot!!
  • Monitor heart rate. I have a fitbit that tracks my heart rate and I know there are tons of monitors out there. Watch yours and make sure it doesn’t get too high.

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

Home workouts to try

Stay on track during the weekend 

Home Workouts For The Week + 3 Tips To A Healthy You

Home Workouts For The Week + 3 Tips To A Healthy You

Happy Sunday moms! Here are the some of the  workouts I did this week+ 3 tips to a healthy you. 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!

HIIT Monday:

Set your timers for 12 – 30 sec  intervals no rest ( if you are further along in your pregnancy or just getting back into workouts post baby add a 5-15 sec rest between each move! )

Do each move for 30 seconds and then go right into he next move with no :rest: repeat 3 times through : REST one Minute and move onto to circuit 2.

Circuit one

  • Squat hop
  • Modified burpee climbers
  • Jump lunge
  • Kbs
    X3

One min REST

Circuit two

  • Skaters
  • Pike push up
  • Frog pulse
  • Kb dl hp

Upper Body

  • chest press
  • lat pull over
  • french press

3×10

  • up right row
  • shoulder press

3×10

  • 8 front+ side raise
  • 5 push up + plank row

3×10

I ended my workout with the ropes- did a few different slams , 100 reps each.

 

Legs & Booty

Video how to

  • 12 band cross over
  • 15 hip thrust

x3

  • 12 single leg deadlift
  • 10 front squat

x3

  • 10 split lunge
  • 10 band hamsting curl

x3

  • 12 goblet squat
  • 10 overhead lunge

x3

 

 

3 Tips To A Healthy You

Summer is right around the corner! Are you as excited as me?? With summer coming I know you have HEALTHY ( & bikinis, beaches and BBQ’s) on your mind. Below are THREE healthy tips that you can start TODAY and I promise you will start feeling good !

Tip 1: Cut out the JUNK Go through your kitchen today and throw away that processed food! It is so bad for you. Farmers market season is right around the corner . Stock up on fresh fruits and veggies. Snack on fruits, avocado dips, salsa instead of foods loaded with ingredients you can’t pronounce.

Tip 2: Plan ahead Plan your workouts for the week on Sunday, and have your gym clothes ready in the am or your gym bag packed in the car. And while your at it plan a weekly menu. Knowing what your going to eat all weeks makes a huge difference plus makes food shopping much easier. If you are going out to dinner or to a party eat something healthy before you go so you don’t show up starving. Look at a menu before you head to a restaurant and see if there’s something healthy(ish) you can get.

Tip 3: Find support Grab a girl friend, husband, family member or join my mom”unity” Facebook group for support. Knowing you have someone by your side makes transitioning into a healthy lifestyle a bit easier. You don’t have to do this alone

Bonus Tip: Make a margarita using fresca!! Those store bought mixes are BAD news . Cut them out. Make your drinks with flavored soda water, fresh herbs like mint and add some fruit, lemons or limes. You will cut the sugar in half and feel much less bloated the next day.

I hope you  LOVE  my fit tips, recipes & quick workouts . Id love to hear from you! Comment below which workout you love best . Also make sure you follow me on instagram  and use my hashtag #swellfitnessmom

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Staying On Track During The Weekend

Staying On Track During The Weekend

Staying On Track During The Weekend

You work so  hard all week, eat clean , workout out and drink only water… but then the weekend comes and you go crazy! Sound familiar? You can still enjoy the weekend without gaining weight and ruining all the hard work from the week. Just follow my tips about  staying on track during the weekend and you will wake up Monday morning feeling great instead of  bloated.

Weekend Tips:

  • Dont skip meals . This is a big mistake most people make . A lot of people have a huge breakfast , skip lunch and then have a huge dinner with apps, a meal and drinks ( and maybe dessert ) Instead of eating crazy on the weekend eat like it’s the weekday. It’s okay to have dessert , don’t feel guilty about that, you deserve it!
  • Get a workout in. Make the workout extra hard , or make your walk/run a little harder. Getting sweaty on the weekend will help you make healthier choices all day. Plus its a great way to burn some extra calories.
  • Dont have an all or nothing attitude. Its okay if you eat pizza and have a few drinks Friday night , your weekend isn’t ruined. If you splurge on brunch Saturday just move on , don’t stress about it. Instead drink a lot more water and get in an extra walk. Eating clean is not all or nothing . Don’t feel like you ruined your progress just because you cheated one day.
  • Lots of water. I know you have heard this before , have a glass of water in between the alcoholic drinks. I know it’s easier said then done! Keep a jug of water with you all day. Have a big glass before bed and pour some the night before for the am. Staying hydrate will help keep the bloat away
  • Plan ahead when it comes to eating out. If you know you are going out for dinner,  eat super clean all day. Stay low carb and low-fat throughout the day and then enjoy yourself at dinner . Plus you can always look at the menu ahead of time and know what your getting and plan your day around that meal
  • Skip the sugary drinks. Those pre made drinks/mixes can be loaded with sugar. Try skipping them and using flavored soda water or even fresca instead. Fresca and tequila makes a great margarita !! I love adding fresh mint and some fruit to my drinks for extra flavor .
  • Enjoy yourself. Remember that you are human and its okay to enjoy life! If you want dessert , have it!! Depriving yourself isn’t the way to live a healthy lifestyle. Balance is key. If you skip dessert or alcohol all week its okay to have some one or even two nights a week. Remember this health thing is a lifestyle and missing out on things you love is no way to live.

Tip for the week:

Meal prep on sunday. You don’t have to go crazy. Make a menu , even if it’s just dinners for a few nights . Prep those meals, I promise the week will be easier! Hit up a farmers market for fresh produce & to save some money.

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 

 

4 home workouts

Mindful eating 

30 day AB/CORE challenge 

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7 Healthy Item That Are Always In my Cart

7 Healthy Item That Are Always In my Cart

7 Healthy Item That Are Always In my Cart

These are my go to healthy foods that are  always in my cart each week! Of course I also buy bread, rice, frozen waffles and a few extra things each week but these 7 healthy items  are always in my cart.

My go to items:

  • fresh fruit/ veggies . Bananas, strawberries , raspberries, mangos and apples are always in my cart. Brody has half a banana for breakfast most days and I’ll either freeze the other half ( for a smoothies ) or add it to my yogurt. We love to snack on fruits all week and sometimes I add mango to my salsa. As for fresh veggies I always go for peppers & onions ( I do buy frozen too) lettuce ( not my fav)  and arugula for salads.
  • nut milk  for my coffee. I have been loving cashew milk or nutpods for my coffee instead of creamer. I love the flavor that it adds to my coffee. I also always get almond milk for shakes and to use for a milk substitute
  • eggs. Eggs are a must in my house! I like to hard-boiled half for a quick breakfast or snack.
  • flatouts – You can find these in the deli section usually , the everything kind is our favorite . We use them for breakfast sandwiches
  • rotisserie chicken. Along with chicken breast and ground turkey I love to get a rotisserie chicken for salads , wraps or a quick snack.
  • fresh salsas + avocados . We do tacos a lot so salsa is a must! I like to add salsa to other meals too for a little extra spice. Avocados can literally be added to every meal in my opinion!
  • yogurt. I buy a lot of yogurt. I get Brody the whole milk kind since he doesn’t drink a lot of milk. I like to buy coconut yogurt but I can always find it.  I buy the full fat greek yogurt most of the time , I don’t love all those fat-free/ reduced fat products!!

Those are the items that I buy every single week. Id love to hear from you and see what your go to healthy items are! Comment below and let me know.

 

Brody Finds! 

How cute are these Simple Goods 2 Pack Kids Stainless Steel Sippy Cup Tumbler with Straw, Lid & Bag (Tiny, 8 oz, Red/Blue 2 Pack) I got Brody!! He is always steeling our yeti cups ( and our just as good fake yeti’s!) so I had to get him his own. He loves them and so do I.

 

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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Workouts From The Week + Kid Friendly Summer Pops

Workouts From The Week + Kid Friendly Summer Pops

Happy Sunday $ Happy Mothers Day! Here are the some of the  workouts I did this week+ a kid friendly summer pop recipe that Brody has been loving. 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!

HIIT:

Video how to

35:5

  • squat hops
  • high knees with DB
  • mt climb
  • long jumps
  • step ups
  • heisman

Booty

  • squat to hinge
  • curtsey leg lift
  • glute bridge
  • glute clams

2×10

  • sumo DL
  • backwards + side lunge

2×10

  • banded press packs
  • kneeling press overs
  • hamsting curls
  • camels

2×10

Dirty 30

60 sec each move:

  • DB side lunge
  • row – or plank row (30/30)

x2

  • sumo squat up right row
  • flys

x2

  • squat + lat raise
  • kickbacks

x2

  • DB side bend
  • curl & press

x2

Leg Day

Add weights to all the moves you can.

  • squat

4×4

  • Step ups x10
  • Barbell under leg lunge x 8

x3

  • Cutsey lunge pulse x12
  • sumo squat calf rasie x8

x3

 

Kid friendly ( and mom approved!) summer pops:

Blend until smooth and then add to mold . Freeze and enjoy

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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Mindful Eating

Mindful Eating

Mindful Eating

Mindful Eating

 

Do you stuff your face with junk or over eat without even thinking? Eating has become a thing we do without even noticing it. We eat while watching tv, driving, playing on our phone  and then all of a sudden the whole bag of chips is gone.  We have stopped tasting and enjoying our food. Years of emotional and mindlessly eating could be a cause of your unhealthy lifestyle and the HUGE obesity rate here in the US. But it’s not too late! You can change the way you eat. You just need to start to pay attention.

Pay attention to what ( and when ) you are eating.  When you eat too fast your body doesn’t have time to tell you to STOP you are FULL! Slow down and enjoy your food. Pay attention to the smell, texture, taste, and how you feel during and after you eat. You know when you eat something fried and covered in grease and you feel terrible after ? Keep that in mind when you are ordering/preparing your meals. Its time we start to enjoy our meals again.

Why should we eat mind fully?

Its time to focus on the present and actually realize what is going on in your life.  First you are going to learn to eat when you are actually hungry, instead of when you bored , sad, thirsty ect. You are also going to learn the foods that give you that extra energy boost ( perfect for tired moms! ) You are going to start to feel better , trust me! You might lose some weight, your workouts are going to be better because you are now fueled properly , you are going to feel less tired, bloated, irritable and you will probably sleep better as well.

Things to pay attention too:

  • why are you eating , what emotions are you feeling
  • how fast are you eating, are you shoveling food into your mouth or enjoying it slowly
  • stopping when you are full
  • is it healthy
  • does it fuel my day ( is there a carb, protein & fat )
  • how does it make you feel after ( full, satisfied, bloated, disappointed )
  • where does it come from/ how was it made – grown locally , processed in a warehouse,  fried, baked, organic

 

How to start:

Begin with your shopping list/ weekly menu. Sit down once a week and plan a small menu. You don’t have to get crazy , start with planing your dinners for the week. Make a list of foods you know are healthy and stick to the list! Skip the isles of the store when possible .

Appreciate your food . Don’t wait till you are starving to eat, you will eat too fast and won’t even taste it. Chew slowly and really enjoy each flavor and smell.

Turn the tv and devices off. Eat with your family when you can and really enjoy each other. If you are alone just enjoy some quite “you” time with no distractions.

Drink lots of water throughout the day. We tend to walk around dehydrated and most people confuse this feeling with hungry so they snack more often on unhealthy foods.

I hope you start to appreciate your body & mind and have an awesome relationship with food. I believe mindful eating is a step in the right directions for everyone. We all need to slow down and turn of the electronics a few times a day.  Once you start paying attention to what is going into your body you might just start making healthier choices and start feeling amazing!

 

Bonus : 

Quick morning workout to jump-start your day!

Mindful Eating

 

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. Remember to use my hashtag #swellfitnessmom on instagram so we can connect.

More posts you will love:

DIY soaps, lotions, cleaning products 

30 day AB challenge 

Post baby exercise plan

 

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