5 Tips To Beat The Baby Blues

5 Tips To Beating The Baby Blues

5 Tips To Beat The Baby Blues

5 Tips To Beating The Baby Blues

Being a mom is obviously the best, right?! But it can be scary, overwhelming and very stressful. It may take a while to start feeling like “you” again . I think my 5 tips to beat the baby blues can help guide you feel better and more like “you” . Sometimes being a mom can feel lonely, it’s a huge new transition with lots of different emotions thrown in.

Our brains are always focusing on the negative in life such as, sleepless nights, baby weight gain, looking tired ect which can lead us moms to the baby blues. Always remember you are not alone! Reach out and ask for help when needed, find a  local group of moms to chat with or look to social media ( like my FREE mom group ) for help!

Below are my 5 Tips To Beat The Baby Blues

Get “ready” every morning 

This is something I just started doing and wish I did it when I first had Brody. I remember there were days when it was afternoon and I still wasn’t dressed or bushed my teeth! You want to get back to feeling like you and I think this will def help . If you need to wait for babies first nap to get ready that’s fine! Once Brody was a few months  I used to workout during his first nap and then would start my day.  Find a morning routine that works for you and stick to it!

  • brush teeth
  • wash face
  • have a HUGE glass of water
  • change out of pjs

Another thing I loved doing and did when Brody was new and still do now is a miracle morning . I have haven’t read one of those books I highly recommend reading. I just finished a miracle morning for parents and families I loved it.

Meditate / Positive pod cast/ Youtube

I started listening to some positive youtube videos when I started my miracle morning . I found some videos that promote healthy, positive thinking and I love starting my day listening to those. They are short and I usually throw some head phone in and listen . Started off the day with a positive mindset can make a huge difference in your life ! There are also a few apps for meditation if you want to try that instead. I like headspace and calm.

Eat a healthy breakfast

It’s so easy to skip breakfast when you have a new baby/kids. Eating healthy is so important for your health . Have you noticed when you eat clean you feel better, stress less and just feel happier?? If you are already feeling stressed with a new baby eating like crap is going to make you feel worse. In the am have water before coffee , have some fruit, a healthy fat and a protein. A fruit and protein packed smoothie must be the easiest. Find something that works for you or meal prep so you have your breakfast ready . There were days when I didn’t eat till noon ( just coffee ) and it left me feeling sluggish .

Get things ready the night before 

Waking up to a cleanish house helps set the tone for the day. I like to “get ready” for the morning the night before. I try to do the dishes/bottles/sippy cups and put them away when I can. I pick up Brody toys ( and the dog toys ) and do a quick declutter . I also like to have a glass of water all poured and ready for when I wake up. The last thing I do before bed is get my clothes out for the am. I get my workout clothes out and ready so I have no excuses!

Morning walks 

If you can getting out for a morning walk ( or a walk anytime ) will help boost your mood. Fresh air and some exercise is always a good idea. To make your walk even better grab a friend that will walk and talk with you. If you are home all day with he baby alone getting some adult interaction is a must!!

If you have any tips of your own Id love to hear them! Comment below and we can chat! 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.

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Three home workouts

Stress free workout plan

 

 

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Two Full Days Of Eating

Two Full Days Of Eating + Workouts From The Week

I get asked all the time if I eat differently now that I am pregnant . Have I added more food,  cut foods outs, do I count my calories? So I thought I would do a post/ diary of two full days of eating just for you!

I am in the second trimester now and I am eating almost the same as I was before I was pregnant. I don’t count calories ( I have done the macro thing before! ) I eat a balanced diet of healthy foods and I eat when I am hungry. I tend to snack on fruits , hard-boiled eggs and veggies . I skip the processed foods as much as I can , pregnant or not.

Every now and then I will take a few days of eating with my fitness pal to see where I’m at , especially if I am trying to hit a fitness goal like gain muscle . When I used to track all my foods I was at about 2200 calories a day ( just for reference I was also between 115-118 lbs) Under eating is not going to help you shed extra pounds, in fact it is going to make it impossible to lose weight!! Please do not eat less than 1200 calories a day ! ( more on that another day! )

I am a pretty picky eating , I have never had deli meat in my life so that was not something I had to cut out while prego. I am also not a huge fan of red meat , I typically eat chicken and  turkey .

The only food I have been limiting while pregnant is whey protein . I have been drinking a shake with added protein only 2-3 times per week. Instead I have been getting my protein from foods and always have a protein packed meal after my workout.

Day one:

So much water !!! I pour a giant glass at night and leave it in my bathroom so I drink it right when I wake up before coffee . I try to drink as much water as I can all day. I don’t really drink anything else ( besides coffee ) I do like soda water, just make sure its sodium free.

Two Full Days Of Eating

B: overnight oats with almond milk, peanut butter , coconut oil , chocolate chips and chia seeds . Coffee with cashew milk

Two Full Days Of Eating

S: Almond butter bar – not the best choice but I love them!

Post workout: acia smoothie with banana  and chocolate protein

Two Full Days Of Eating

L: eggs with “fried” rice & veggies

Two Full Days Of Eating

S: yogurt,strawberries and  local honey to help my allergies

Two Full Days Of Eating

D: pulled pork tacos with mango salsa

Two Full Days Of Eating

S : chilly cow – I don’t have dessert every night , maybe 3 nights a week

 

Day two: 

B: kodiak cake pancakes with banana , chocolate chips, chia seeds & cool whip. Coffee with almond milk.

Two Full Days Of Eating

L: salad with lettuce & arugula , toms, sunflower seeds and chicken

Two Full Days Of Eating

S : Yogurt with frozen raspberries, homemade granola and honey ( I forgot to take a picture after I added the granola & honey! )

D: cauliflower crust pizza – I added chicken and veggies on top

S: yasso bar

 

Workouts to try this week:

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

Total Body Workout:

set your timer for 7 intervals . The times for each interval are 60 sec, 45 sec, 30 sec, 15 sec, 30 sec, 45 sec & 60 sec. Go from move to move without resting . Tip: have everything you need ready or use one set of dumbbells so you can move right into the next move without wasting time. Rest and repeat before moving onto the next circuit.

 

Cardio:

  • 60 sec: jumping jax
  • 45: jump rope – pretend if you dont have one ( I didn’t use one )
  • 30: mt climbers
  • 15: plank jax
  • 30: high knees
  • 45: 2 side shuffle knee raise
  • 60: frankensteins

x2

Legs:

  • 60 sec: wall sit
  • 45: split lunge L
  • 30: 180 jump squat
  • 15: pulse squat
  • 30: sump squat
  • 45: split lunge R
  • 60: deadlifts

x2

Upper body:

  • 60 sec: plank row
  • 45:  dumbbell press
  • 30: dips
  • 15: overhead dumbbell hold
  • 30: front raise
  • 45: curls
  • 60: flys

x2

  Upper Body Tabata :

  • bent over row & push ups
  • french press & curl and press
  • pull over & chest press
  • upright row & concentration curls
  • arnold press & rear delt raise

Quick leg burner :

Video how too

  • goblet squat
  • burpee
  • starter lunge L
  • starter lunge R
  • step ups
  • in out squats

Reps: 12-10-8-6-4-2

 

 

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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5 Tips To Prepare For A Fitness Challenge

5 Tips To Prepare For A Fitness Challenge

5  Tips To Prepare For A Fitness Challenge

5 Tips To Prepare For A Fitness Challenge

Are you joining my FREE 21 day challenge? I hope so! Below are my 5 tips to prepare for a fitness challenge . The challenge will be run in my online MOM Facebook group. If you havent joined yet please let me know and I will add you. We are all going to support and motivate each other for 21 days and start building healthy habits together . Plus there will be fun daily tasks and give aways .  Below are some tips that I always do before starting a new challenge/ workout program that I hope you find helpful.

Find your program:
Pick out the workouts you are going to do for the next 21 days. If that’s too much then just plan a week at a time. There are endless free workouts ( on my blog ) youtube , pinterest ect. Every sunday plan the workouts you are going to do that week. If you don’t have a plan then its easy to skip your workout.

Make a shopping list/menu:
Once a week I make a weekly menu and then my shopping list. This helps me prepare my meals and snacks so I always have something to grab and it helps with mindless eating. Plus I save money while shopping because I know exactly what I need to get.

Get organized:
If you are like me and workout from home make sure your home gym is clean. Each night put your weights and matt away and get the space ready for the next workout. If you go to the gym have your gym bag packed and ready to go.

Rev up your morning:
Wake up a little earlier for some you time. Start with a big glass of water and read/watch something positive. I start my days with a miracle morning routine and it has been a life changer. If you haven’t read that book you must

Get ready the night before: 
Even if you workout from home , get your workout clothes and sneakers ready so you have no excuses

We are starting our 21 day challenge on May 6th so you still have time to join. If you want to follow along on instagram make sure you use my hashtag #swellfitnessmom so I can see your posts/check ins!

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Boy or Girl

Boy or Girl

 

Everyone guessed girl…. and they were right! We found out this am that we are having a girl!!!

 

Clean Swaps, Face Scrub, Hand Soap and Cleaners

Clean Swaps, Face Scrub, Hand Soap and Cleaners

Clean Swaps, Face Scrub, Hand Soap and Cleaners

Clean Swaps, Face Scrub, Hand Soap and Cleaners

 

I have been a super busy DIY mom! If you saw my post from  last month then you know I am trying to use healthier products around my house. Today I am excited to share my clean swaps, face scrub, hand soap and cleaners with you!

First I made an all purpose cleaner that I have been using for about a month and I find it works great. This is not for granite. I use it on my wooden surfaces, mirrors and windows.  I put it in an old makers mark container . I knew had to use glass but I didn’t want to go buy a new glass bottle . The spray top came from the dollar store.

Ingredients :

  • 1 cup water
  • 1 cup distilled white vinegar
  • 20 drops of lemon essential oil

Mix all ingredients in your glass container. Shake gently before each use

Next up I made my own hand soap for our bathroom. Again I re-used an old glass container and a pump from and empty soap container .

Clean Swaps, Face Scrub, Hand Soap and Cleaners

 

Ingredients :

  • 1/2 cup liquid castile soap – I used the lavender-scented one
  • 1/2 cup distilled water
  • 1 TBS sweet almond oil
  • 10 drops tea tree essential oil
  • 10 drops lavender essential oil

Add your water first , then the castile soap. Next add your oils then gently shake.

Clean Swaps, Face Scrub, Hand Soap and Cleaners

I just recently made two scrubs . One is for my face and the other can be used everywhere . I bought some jars for my scrubs at target in the sale section of the store.  I used sweat orange &  frankincense essential oils for my face scrub. These oils help increase circulation,  are a mood lifter, help brighten skin, helps with wrinkles ,  reduces dark/sun spots & scars… I feel like I could keep on listing benefits!! For the body scrub I used lime & frankincense essential oils.

Ingredients: 

Face scrub

  • 1/2 cup of sugar
  • 1 TBS raw honey
  • 2 TBS cumin
  • 1/4 up sweet almond oil
  • 10 drops frankincense essential oils
  • 10 drops sweat orange essential oils

Clean Swaps, Face Scrub, Hand Soap and Cleaners

Body scrub 

  • 1/2 cup of sugar
  • 1 TBS raw honey
  • 1/4 cup sweet almond oil
  • 10 drops frankincense essential oils
  • 10 drops lime essential oils

Clean Swaps, Face Scrub, Hand Soap and Cleaners

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

Some more posts you might love:

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April Monthly Round Up

April Monthly Round Up

April Monthly Round Up

April Monthly Round Up

 

April was a busy month! We finally announced that we are having baby number TWO! I am so excited to share this pregnancy with you all! I hope you find my workouts, recipes and fit tips helpful . My April Monthly Round Up is here and I’m excited to share it with you.

Bump & Brody: 

We had a  check up at 13 weeks , we heard the  heart beat and everything was great. I can’t wait for next month when we have another ultra sound. We are going to hopefully find out the gender at that appointment.

My workouts are going so much better this month, finally ! I have learned that I HAVE to do my workout before lunch time or they won’t get done. When I wait too long  my workouts end up being terrible. I lack motivation in the afternoon, even half way through the workouts I want to stop. I have been doing 3-5 workouts a week and lots of talking now that the weather is nice.

As for my nutrition, it  is back on track and I feel so much better. The first two months were a struggle! All I wanted was carbs , bread, cereal, snacks… nothing nutritious and I was feeling terrible because of it. We bought an insta pot and that has helped a ton with meal prep and making healthy recipes . Always having something healthy to grab makes life so much easier.

Brody had his 15 month check up. I can’t believe he is only 21 lbs! Who else has a little baby ?? Lucky for Brody is loving lots of different foods and he is not too picky. Going out to dinner with him is hit or miss. We have to go right at 5 and we have about an hour before he’s over it!!

Life & Products:

 

This month I have started using some new hair products and curling my hair a little different. I started using deva curl and doing the scrunch method while washing and applying gel. I googled it , saw some youtube vids and got started right away. I have to saw my hair has been curling better! Not sure if it’s the deva curl that’s helping or the scrunch method

I bought a diffuser and some essential oils and I have been loving them both! I mad some DIY face scrubs , lotions and cleaners ( will share soon!) I also love using my diffuser in the morning when doing my miracle morning .

 

I read Miracle Morning for parents and families . I highly recommend this book and the other Miracle Morning books. I know get up before Brody and do a miracle morning S.A.V.E.R.S . Each morning I start the day with Silence/meditation then move on to Affirmations & Visualizations. I affirm my greatness and visualize my day/month.year/dream life! After that I go out-of-order and do some Reading and Scribing . I save my Exercise for later in the day. I highly recommend reading the book and doing a 30 day challenge! If you commit to doing a miracle morning please let me know!!! Id love to chat more about it with you.

I finally made some of my own safe products ! I will be sharing all the things I made next week, so make sure you check out that post. I made a safe all-purpose cleaner, hand soap, face scrub and body scrub. I can’t wait for you to try out the recipes I used . I love that I get to make my house a bit safer by ditching all those chemicals and dyes.

I bought some new re usable pouches for Brody and metal straws for us! We are trying to cut down on plastic & waste. I love these pouches for yogurt. Brody doesn’t like me spoon-feeding him so it’s always hard for me to get yogurt into him. These bags are super easy to fill and very easy to clean.


I FINALLY got new sneakers! I have been wearing the same nike shoes for over two years now . They were so worn out . It took me forever to find a pair that I love. We went to some stores so I could try them on and then I ended up buying them online for cheaper!! I am loving these metcon flyknits from nike. I picked a super girly color which is totally different from my normal black!!


 

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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30 Day Ab Challenge

30 Day Ab Challenge

30 Day Ab Challenge

Who is ready for a 30 Day Ab Challenge ?? I hear from so many moms that what need help with their core.  Try adding in this 30 day challenge to help tone your mid sections

Check out Laurens post on how to properly engage your core

 

30 Day Ab Challenge

 

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

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