Pregnancy Super Foods You Should Eat

Pregnancy Super Foods

Pregnancy Super Foods You Should Eat

Pregnancy Super Foods

Being pregnant defiantly makes you think a little more about the foods you eat.  I know I make sure I am eating a balanced diet full of all different foods so I can help my baby grow and develop properly . Below i have listed  some pregnancy super foods you should eat to help nourish your body & baby. If the food is new to you or you’re not sure how safe it is for you make sure to talk to your dr first!! This is just a list of foods I found to be beneficial that I ate while pregnant with Brody and am eating now with baby number two.

You can also continue to eat these foods post baby if you are nursing to help make sure you keep your supply up and are feeding baby the best way you can! I also added a lot of pineapple juice to my post baby diet. I heard it helped with milk supply and to help avoid getting clogged ducts.

Pregnancy Super Foods You Should Eat

  • bananas. helps avoid hyper tension
  • berries . vitamin C, fiber, folate and fluid.
  • pineapple . Vitamin C
  • dates.  Energy boost
  • bell peppers. Red bell peppers for vitamin C
  • sweet potatoes . Vitamin A
  • almonds – vitamin E
  • Eggs. not just egg whites! Vitamin D and choline for baby brain
  • yogurt. Calcium
  • avocado. Potassium and healthy fats
  • Quinoa . Protein
  • chia seeds. Loads of micro nutrients
  • coconut oil . Healthy fats

These are my go to pregnancy super foods that I could eat daily/ weekly without getting sick of them ! I tried adding a few of these foods to each meal throughout my day to help keep me full and fueled properly. Good nutrition is so important especially for us active pregos!!

Id love to know your go to pregnancy super foods? Comment below , Id love to hear from you

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How Long Should My Workouts Be

How Long Should My Workouts Be 

How Long Should My Workouts Be 

How Long Should My Workouts Be 

How long should my workouts be, I get asked this question all the time . Personally I think everyone is different and what works from me might not work for you. That being said I have done lots of different kinds of workouts at all different lengths. At crossfit , the classes where an hour-long but we did not workout that whole hour. After the strength portion the actual workout was anywhere from 8-20 min  on average . Post Brody I started with 30 minute workouts , mainly 21 day fix, max 30 and 21 day fix extreme. I had great results with those quick workouts . I also did 80 day obsession after Brody , those workouts are longer , between 30-60 min. Honestly didn’t love the longer workouts anymore! Mentally, I believe it’s easier to  motivate myself for a 30 min workout.

Why I love shorter workouts:

30 minute workouts are my jam! 45 minutes is my limit . Being a mom is busy and finding the time to get a workout in can be hard BUT we can all mange 30 minutes a few times a week. I found with the longer workouts I skipped them more or Brody was over it by 40 minutes and Id have to stop anyway. The best results I have seen are when I do quick effective workouts with a combo of weights & cardio. Honestly,  I went from skipping /dreading my longer workouts  to looking forward to my quick short ones . I always feel great after. Remember no matter how long your workout is quality & focus  is far more effective than quantity.

Remember everyone is different and you might have to test out some workout times, programs , classes ect to find what works best for you.

Pregnant:

I find 30 minute workouts are perfect when pregnant . Always remember to listen to your body, rest when needed and modify as your pregnancy progresses . As you get further along you may want to shorten your workouts even more, maybe to 15-20 min . I typically do about 30 minutes and that’s just perfect for this growing body. I aim for 4-5 workouts a week but I will include a long walk as my workout. It doesn’t all have to be in the gym. Remember short workouts are still effective !

After baby:

After having Brody quick 30 minute workouts were a must! No mom as time for an hour-long workout unless your gym has a day care! I plan to stick to my 30 minute workouts after baby number 2 comes this fall.

How to  have short effective workouts:

  • plan your workouts / follow a plan and be ready. Have your mat, weights, timer whatever you need ready for the workout
  • limit your rest periods
  • focus on the workout . Turn your phone off. It’s crazy how much time can be wasted checking our phones  during a workout
  • try timed workouts . Do circuits that are timed out or set your timer for 30 minutes and see how many rounds you can get done in the time frame
  • make a playlist. Make a 30 minute play list and stop skipping songs. Here is another big time waster . Changing the song searching for the right one can add a few extra unwanted minutes to your workout
  • find a workout video/program that is only 30 minutes and follow along

How long do you typically workout for? Do you love quick 30 minute workouts like me or do you love those longer ones?? Id love to know, comment below and get the convo started.

 

More post you will love:

home workouts 

my morning routine

staying on track this summer 

 

 

 

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Free Home Workouts For Summer

Free Home Workouts For Summer

Free Home Workouts For Summer

Free Home Workouts For Summer

This week I changed up my routine and did workouts from Lauren. It was nice having everything planned out for me! I did modify a few moves so I will share her versions and mine! Make sure you head to her site to check out the workouts . Below are four free home workouts perfect  for the summer .

Free Home Workouts For Summer: 

Legs:

1 set:

  • 15 hip thrust
  • 10 step up knee raise
  • 15 goblet squat
  • 25 mt climbers

Do each move for 15 reps 3 x through before moving onto next move. Add weight each round:

  • hip thrust
  • back squat
  • split lunge
  • overhead squat

Finisher: 1 set

  • 15 lunge to knee raise
  • 15 side bend
  • 15 kbs
  • 15 donkey kicks

Chest & shoulders: I also challenged my online group to 100 push ups this day!! Have you joined our group?

1 set:

  • 15 push ups
  • 15 plank in outs
  • 15 press
  • 15 plank taps

Do each move for 15 reps 3 x through before moving onto next move. Add weight each round:

  • chest press
  • incline press
  • shoulder press
  • arnolds

finisher: 1 set

  • 15 y raises
  • 15 shoulder taps
  • 15 side raises
  • 15 push ups

Cardio:

1 set:

  • 15 high knees
  • 15 mt climb
  • 30 high knees
  • 15 burpee

3 sets: 15 reps each: move fast:

  • jumping jax
  • kbs
  • jump rope
  • burpee

finish: 1-2 sets:

  • 15 side bends
  • 15 step ups
  • 15 squat hops
  • 15 ball slams

Glutes & Back:

1 set:

  • 10 donkey kicks
  • 10 clams
  • 15 squat hops
  • 15 deadlift

Do each move for 15 reps 3 x through before moving onto next move. Add weight each round:

  • band kickbacks
  • goodmornings
  • sumo deadlift
  • band row

finisher: 1 set :

  • 15 bent over row
  • 15 rear delt flys
  • 10 weighted burpee
  • 10 squat hops

Are you a coffee lover? Check out my go to morning coffee . I ditched the coffee mate for something a little healthier!

 

 

 

 

 

 

My Healthier Morning Coffee

My Healthier Morning Coffee

My Healthier Morning Coffee

My Healthier Morning Coffee

Have you tried bullet proof coffee? Its def not for everyone ! I have put a small twist mine . Below is my go to healthier morning coffee that have everyday while doing my miracle morning .  The cashew milk I use only has one ingredient, cashews. The coffee mate I use to use had loads of ingredients, a bunch I couldn’t pronounce!

Ingredients 

  • hot black coffee
  • a tiny bit of butter or coconut oil
  • cashew milk

Add all ingredients to a blender. Quickly blend and pour into coffee mug. The end result should be a frothy cup of delicious coffee!

Now that summer is finally here I have also switched up my iced coffee. No more sugar or creamer filled with lots of unhealthy ingredients. I do black coffee, lots of ice and cashew milk.  I always drink mine with my metal straws!

My Healthier Morning Coffee

D you have a favorite coffee recipe? Id love to hear about it below!

 

Stay On Track This Summer And Still Have Fun

stay on track this summer

 Stay On Track This Summer And Still Have Fun

stay on track this summer

 

Summer is officially here!  This  is my favorite time of year , I love boating, the beach, bbq’s and summer nights spent outside. I know we all want to enjoy summer without giving up our health and fitness goals . Luckily we can do both. Below are some of my tips to stay on track this summer and still have fun.

How to stay on track this summer and still have fun:

Alcohol 

This could be the hardest for most people. Warm weather & summer nights just seem perfect for a cocktail! Try your hardest to limit drinking to the  weekends ( or special weekday occasions)  . When you do drink  ( yes you can still drink! )  skip those mixes that are loaded with sugar . When you are  making your drinks, use  soda water, lots of fruits and  fresh herbs. I love to make a vodka drink with flavored soda water and lots of mint from my garden! Make sure to drink  lots of water when drinking to help you feel less bloated the next day.

Nutrition + Meal prep

Don’t skip the meal prep! Most people give up on their meal prep over summer vacation. Make sure to keep it simple , don’t spend too much time in the kitchen,  or better yet meal prep on the grill so you can enjoy the nice weather. Do your food shopping on Fridays and prep for the weekend .

Make breakfast awesome, this helps set the tone for the day.  Starting your day with a healthy meal tends to help with  drinking enough water, getting  your workout in and helps you make better food choices. Load up on veggies and don’t skip the protein.  Stock up on fruits to snack on and dip veggies in salsa/ guac/humus instead of chips.

If you are heading out to a party or bbq bring  a healthy dish with you, that way if there is only junk food available you will have something to fill you up!   And lastly keep your portions in check. A whole bag of chips with guac is too much!!!

Workouts 

Get extra sweaty over the weekend  by add in a HIIT workout .  Try to push yourself a little harder during your weekday workouts as well. Now is the perfect time to add in some weight training if you are a cardio junkie! Lifting weights will help keep your metabolism fired up.

Add in more non workout activities such as bike riding with the family, surfing & paddle boarding, beach walks, frisbee, hiking  and taking a post dinner walk. We love to go on  night-time bike rides to catch the sunset when we are down at the beach.

 

Id love to hear from you!  Feel free to leave a comment below about how you stay on track during the summer! What is your favorite summer recipe or activity??!  

I hope you  LOVE  my recipes & quick workouts .  Also make sure you follow me on instagram   

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Avoid Stretch Marks + Other Prego Hack

Avoid  Stretch Marks + Other Prego Hack

Avoid  Stretch Marks + Other Prego Hack

Avoid  Stretch Marks + Other Prego Hack

There is no actual evidence that  there are ways to avoid stretch marks but us pregos will try anyway !   Her are some tips that maybe could help avoid stretch marks and some advice on how to help them fade if you do end up with some . I am also sharing some other tips for some of those not so fun pregnancy symptoms like back pain, heartburn , cravings and boob size!

How to ( try to ) avoid stretch marks:

  • Itchy skin & want to avoid stretch mark? Grab some lotion. I tend to have dry skin when pregnant and go through a lot of lotion. I would lotion my belly ( and rib tattoo) 2-3 times a day when I was pregnant with Brody. I did not get stretch marks ( who knows if it was the lotion! ) If you suffer from itchy skin try adding lotions with oatmeal, avoid tight-fitting clothes and try not to take hot showers. I made my own lotion this time around, here is the recipe 
  • Guzzle that water! Staying hydrated can help keep skin elasticity . So drink that  water to help hydrate you from the inside out
  • If you do end up with some ( its okay!!) Research has shown that they can fade over time.
  • Genetics plays a role. If your mom or sisters got stretch marks there’s a chance  you could too!

Do you suffer from back pain?

  • Try to squat rather than bend at the hips when you are picking things up
  • Ditch the heels. I feel like this is a no brainer ! But then again I’m a personal trainer and am home most days not in an office setting.
  • Exercising regularly can help reduce back pain. Just make sure you are careful and you are performing the moves with proper form
  • If the pain is too much try adding a heat pad for you back ( back only, not your belly)
  • Prego pillow! Get a nice comfy pregnancy pillow to help you sleep better and to help with back pain. I loved mine when I was pregnant with Brody, I am looking for a new one now since the dogs over took mine!

Heartburn?

Try adding apple cider vinegar to your daily routine . Add 1-2 tsp to your water . I know it sounds counter productive but people swear by it!

Craving candy or sweets?

Sweet tooth driving you crazy? Eat dried fruit. A lot of them taste just like candy . My go to right now is dried mango!

Bikini problems?

If you are like me and are still wearing bikinis throughout your pregnancy , high-five! My main issue is my tops are all way too SMALL. Instead of spending the money on tops that will never fit me again I bought three new tops from walmart. They were super cheap , I’ll wear them all summer then toss them without feeling bad that I wasted money.

Id love to here some of your pregnancy tips!! Share below what your favorite hacks are. 

 

Free Home Workouts For Women

Free Home Workouts For Women

Free Home Workouts For Women

Free Home Workouts For Women

Happy Sunday. Here are four free home workouts I did this week. Remember I share my workouts every Sunday so make sure you subscribe to my email list so you never miss any of my posts!

Question for all the pregnant ladies who are reading, how many days a week do you workout?? Id love to know , comment below or over on my  instagram

Free Home Workouts For Women:

Legs

Strength circuit: 

sumo squat 2×6

10 single leg deadlift into 8 split lunge x 3

HIIT Circuit one:

12 weighted sumo squat jumps
10 single-leg jump ups on a box
8 Squat , reverse lunge, reverse lunge

x2

HIIT Circuit two:

jumping box squat hops
squat walk
30 toe taps

x2

Arms

30 seconds each move with no rest between moves. Repeat a total of 5 times

  • curls
  • bent over row
  • band tri pull downs
  • press
  • cleans

Full Body Circuit:

Break these moves up however you need too

  • 200 squats
  • 150 KBS
  • 100 push ups
  • 100 box step ups
  • 4 farmers carry – I went around my barn

Legs again! 

1 1-4 squats : 3×5
 
15 curtsey lunge leg lift 
20 squat jax
X3
 
10 deadlift
10 Banded kick backs 
10 Banded push backs 
X3
 
10 weighted burpee 
20 box hop overs
X3
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How To Feel Awesome Everyday

How To Feel Awesome Everyday

How To Feel Awesome Everyday

We all want to wake up everyday and feel our best right?! I think each morning gives us a new opportunity to do just that. Even if we have to “fake” it at first , doing the things below can help you to feel awesome everyday!!

Below are some steps on  how to feel awesome everyday but if you are looking for more check out my miracle morning routine for more tips.

Ready to feel awesome everyday:

Take some time to write down a few things that make you happy.  Add reading this list into your morning routine ( check out my routine here ) Now list a few things you can do TODAY that will make you feel awesome. This list is things you can do now or throughout the day like workout, play with your kids, have a hot cup of coffee, spend time with your partner, read a chapter of your book ect..

My list:

  • hot coffee while doing my morning routine without Brody to distract me
  • morning walk with the family
  • outside morning play with my dogs
  • read something motivational
  • adding things to my pinterest boards to better my life
  • spending time at the beach
  • catching the sunrise or sunset
  • declutter , organize the house
  • workout

Everyday pick a few things from your list that you can do to help you feel awesome and excited for the day. You may need to update your list with new ideas every month .

More ways to start the d ay feeling awesome:

Are you looking to update your morning or pm routines? Here are a few things you can add to your mornings and your nights, I personally do all these things.

  • Add in some personal development . This can be in the form of reading a book , podcasts, youtube videos , seminars . I have been reading personal development books for the last few years now and I love them! They key is to actually do the things the book says! You can’t just read and not implement anything that you have learned .My favs so far have been:

The Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life (Before 8AM) ( I have read three of them )

The Secret

The Universe Has Your Back: Transform Fear to Faith

I have kindle unlimited and I have read a bunch more , I return them once I finish reading unless I saved lots of notes

  • Gratitude . At night while falling asleep I think of all the things I am grateful for . I have a list in my head but I usually reflect back on the day and think about everything we did that makes me smile. Then I list all things about myself that I’m grateful for . When I’m done with myself I move onto my family which includes my husband, Brody and extended family that we see daily. Then I move on to things that I’m grateful for about my life, house, yard, beach house until I fall asleep. You can do this in the am too. Filling your head with positive thoughts is a great way to start your day
  • Motivation quotes. Find some quotes you love and keep them around so you can read one or two each morning , you can even hang some on your bathroom mirror so you see them first thing.

Just adding these small tips to your morning routine will make you feel amazing! Give it a try for a week and let me know how you feel! Do you have something you do different in the am? Id love to know, comment below and share your morning routine with us!

Some more I know you will love

home workouts  

tips for a healthy you  

 

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Outdoor Summer Activities For Toddlers

Outdoor  Summer Activities For Toddlers

Outdoor  Summer Activities For Toddlers

Outdoor  Summer Activities For Toddlers

Keeping your kids healthy and active can be tough sometimes . A lot of kids love to be in doors watching tv and playing video games. I think it’s so important to get your kids outside to be active and to burn off some energy . The childhood obesity rate is out of control and its up to us as parents to set a good example and live a healthy lifestyle our kids can look up to.

Brody is only 1.5 years old but I was a nanny for about 7 years so I know how to keep kids active! Exercise is important but you must remember to make it fun and more like a game . I have listed some of our favorite outdoor summer activities for toddlers & kids below. Id love to hear from you and how you keep your kids active and healthy!

Fun Summer Activities : 

  • beach fun.  We love to go for  walks on the beach and look for sea glass. The older kids always love to  boogie board and one of my favorites is to jump the waves
  • obstacle course.  This is one of my favs. You can use stuff that you already own ( or buy some beach noodles ) . Use brooms on buckets to jump over and climb under. Slides to climb and go down, boxes for tunnels , hula hoops to jump through. I feel like  there are endless obstacles you can make! My dogs also love to follow the kids through the course so it’s a bonus to tire out the kids and dogs!!
  • follow the leader. Brody loves to follow me.  I will walk around the yard, climb the stairs , climb the rocks in the yard and circle our barn. We both get our steps up when we play.
  • climb and slide. We have a little play house with a ladder and slide and Brody will play on that for a while! I love watching him climb
  • water the flowers.  I always set my water table up in the shade away from my garden and one of Brody’s favorite things to do is water my veggies. He uses a tiny little cup from the table and takes about 15 trips !! This keeps him moving for a while
  • bike rides. If you have older kids bike rides are always fun and a great way to stay active.
  • workouts with you. When I was a nanny the kids loved to do some of the workouts with me. They loves to use my battle ropes and my agility ladder
  • backyard sports. Grab a ball and play some soccer or basketball
  • hop scotch
  • running races. This was another favorite when I was a nanny, the kids , me and my dog would race across the yard multiple times a day

Outdoor  Summer Activities For Toddlers

Id love to hear from you , what are your favorite outdoor things to do with your kids? Comment below and the convo started!!! Or send me a message over on my instagram , I hope you follow me so we can connect.

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How to start your day off right  

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Beat the baby blues

 

 

 

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Home Workouts To Try This Week

Home Workouts To Try This Week

Home Workouts To Try This Week

Home Workouts To Try This Week

This week wasn’t my best week! I had a great workout on Monday but skipped Tuesday and Wednesday because I was lacking motivation. We have all been there right?! I woke up Thursday determined to get a great morning workout in. Well Brody was into everything and I had to cut my 30 min workout to 20 min. But I was feeling good and a did a double that day!!!   Here are some great home workouts to try this week and they are all less than 30 minutes long! No need to spend hours getting your workout in, I find these short intense workouts to be just as effective plus they fit my schedule so much better.

Dirty 30: 

30 min : 12 reps each
Burpee
Row kickback
Lunge kicks
Pull ups
In out squats
Curls
Step up knee raise
Pike push up
Heisman
Dips
Db jax
Kb dl

Total Body:

30 hip thrust

2x
60sec kbs
20 do

90 sec kbs
5 min squat hops
30/30
2x
90 sec kbs
20 push up

60 sec kbs
40 shoulder taps

90sec kbs

Leg day workout by Whitney 

Home Workouts To Try This Week

  • 4×5 – 1 3/4th squat

superset:

  • 4×8 dl
  • 3×10 close stance pulse squatburnout:
  • 2 sets of 10  sumo box squat taps + 10 box squats

Arms:

  • 8 wide grip chest press into 8 close grip
  • 8 skullcrushers into 5-8 triceps pushups
  • 21’s ( 7 bottom, 7 top and 7 full range curls)

x2-3

This is another workout from Whitney 

What do you do on the days when you are lacking motivation to workout?? Id love to know. Comment below or send me a message over on my instagram 

Here are some more posts you will love !

My Morning Routine

3 Intense home workouts 

 

 

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