Start A Healthy Pregnancy Routine

Start A Healthy Pregnancy Routine

Start A Healthy Pregnancy Routine

Start A Healthy Pregnancy Routine

Having a healthy pregnancy routine is a must if you want to have a joyful pregnancy and birth. A healthy routine includes more than just eating right and exercising daily ! Below I will share my healthy habits, steps on how you can add them into your life and lastly how to commit to your new habits for life .

Start A Healthy Pregnancy Routine

First we need to pick some healthy habits to add to your routine. There are lots of things you can  try , you will need to find what works for you. These habits are what work for me.

Habits:

Starting your day with a positive mindset and a short meditation is an awesome way to relieve stress and we all want a stress free pregnancy. You can meditate throughout your day too if you are feeling tense . Start by taking 5 minutes every morning for you. Read some positive quotes, check out your vision board, list some things you are grateful for, do some light stretching  or visualize your perfect day.

We all know how import exercise is for our growing bodies. This doesn’t mean you have to spend hours in a gym. There are plenty of non gym activities you can start adding to your routine. Try going out for a morning or post dinner walk to start.

Meal planing is just as important as exercise. We want to fuel our bodies and growing baby properly. Check out these superfoods you can add to your diet. Taking some time once a week to meal plan and prep some easy recipes/snacks will help make your life so much easier.

It’s also important you listen to your body everyday and take some time for you.  Relax with a big glass of water and a book. Even if it’s just enough time to read one chapter . You time is important when it comes to a healthy pregnancy.

Action: 

Next its time to take action with those healthy habits from above. Start slow if you need too. Maybe each week add a new habit. I think stating your day with a morning routine is the most important but feel free to do things differently than me. Each day you can build on your habits. Maybe days 1-3 you walk for 10 minutes , then by day four you jump to 15 minutes. It takes time to build a routine so don’t give up when things get tough!

Make a planner so you can mark off things that you have completed. Write the different habits with different colors on a calendar and check off each day that you complete your new healthy habit.

Commit:

Now its time to commit. Commit to what you can do each day to help make your pregnancy healthy . Please don’t stress out if you miss a new habit every once in a while, that’s okay, we are human !! This is your plan so make it around your life & goals so that way you will stick to it.

I hope these tips and habit help you to have a healthy joyful pregnancy! Id love to hear some of your healthy routines . Get the convo started below .

 

 

 

3 Home Workouts

3 Home Workouts

3 Home Workouts

3 Home Workouts

Hope everyone had an awesome 4th of July! If you are like me and took a few days to enjoy yourself then you are probably ready for some extra home workouts !

Are you joining my free online fitness accountability challenge?? Starting July 8th I’m going to do another 30 day accountability challenge for us! Right after the 4th were we all tend to fall off track! I’ll do some give aways again and this time  I’m thinking a target GC, some bands that I love that I use for leg day and maybe a fun “recovery box ” full of some things we need to help recover from our workouts!!!  If you want in on this group comment below , email or reach out on instagram! 

Legs:

  • 15 goblet squats
  • 15 single leg deadlift each leg
  • 15 side lunge each leg
  • 15 star jumps
  • 15 pulse squats

x3

HIIT Cardio

60 seconds on: 15 seconds rest: x3

  • burpee with push up
  • skaters
  • box jumps
  • plank shoulder taps
  • step up with knee raise

Upper Body

  • 15 curl & press
  • plank row 15 each arm
  • dips
  • side + front raise 15 each
  • 15 push up + plank jack

x3

 

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Sweet Potato Toast

Sweet Potato Toast

Sweet Potato Toast

Sweet Potato Toast

Have you heard about sweet potato toast? Its delicious and awesome alternated to your morning bread.  This toast is super easy to make and you can top your taters with all different things.

How to make: 

Cut the potatoes length wise like pieces of toast. Pop them in your toaster . THAT’S IT! Sometimes you have to run them through your toaster twice

My Go To Toppings: 

  • eggs
  • avocado, pepper & salt
  • almond butter
  • almond butter, banana & cinnamon

You can literally top your toast with anything that you would use on regular toast. Do you have a favorite recipe? Id love to know, get the convo started and post your recipes below!

 

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Protein & Energy Ball Recipes

energy balls

Protein & Energy Ball Recipes

Protein & Energy Ball Recipes

Who doesn’t love protein balls?! I have been experimenting with lots of different recipes lately and I’m excited to share my favorite protein & energy ball recipes with you all. These balls are a perfect snack anytime of the day. Bonus, my 18 month old also LOVES them! I eat mine as a quick pre or post workout snack. I usually have about 2 balls as a serving size.

Protein & Energy Ball Recipes

Protein Balls

Protein & Energy Ball Recipes

  • 1 1/2 cups rolled oats
  • 1/2 cup vanilla or chocolate protein powder
  • 1/2 tsp cinnamon
  • 1 T chia seeds
  • 1/2 cup smooth natural peanut butter or almond butter
  • 3 T natural honey
  • 1 tsp vanilla extract
  • 1/3 cup chocolate chips
  • 2-4 T liquid (almond milk, milk, cashew milk etc…)

Mix everything in a bowl until blended , roll into balls.

Cherry Almond  Protein Balls

  • 1 cup oatmeal
  • vanilla protein
  • ⅓ cup almonds, chopped
  • ⅓ cup sweetened shredded coconut
  • 1 Tbsp. ground flaxseed (optional)
  • ½ cup nut butter (peanut or almond )
  • ¼ cup honey
  • 1 Tbsp. chia seeds
  • ⅓ cup dried cherries, roughly chopped

Mix everything in a bowl until blended , roll into balls.

Chocolate protein balls 

Protein & Energy Ball Recipes

  • 15-20 dates pitted
  • 1 cup almond or peanut butter
  • chocolate protein powder
  • cacao powder

Mix everything in a food processor until blended while and it forms a dough. Roll into balls then roll in cacao powder

 

Cherry Energy balls

protein & energy ball recipes

  • 2 cups almond butter
  • 1 cup medjool dates, pitted (~12)
  • 1 cup dried tart cherries
  • 1/2 teaspoon vanilla extract
  • 1/8 teaspoon sea salt
  • 1 tablespoon water

Add everything to food processor until it all forms together. Stick in fridge while you clean up. Roll into balls. Store in fridge.

Raspberry Protein Balls

  • 1 cup rolled oats
  • 1 cup raw cashews
  • 2 servings vanilla  protein powder
  • 8 dates, pitted
  • 1/3 cup unsweetened cocoa powder
  • 1/4 teaspoon salt
  • 1 ripe banana
  • 1/2 cup freeze-dried raspberries

DIRECTIONS

  1. Line a cookie sheet with parchment paper.
  2. Place the oats, cashews, protein powder, dates, cocoa powder, and salt in a food processor, and blend until everything is a smooth consistency.
  3. Add the banana, and blend until a  sticky dough forms.
  4. Roll out balls,  place them on the parchment paper.
  5. Pulse the freeze-dried raspberries in blender
  6. Roll each ball in the raspberry powder, and return to the cookie sheet.
  7. Store in the fridge in a sealed container for up to a week.

 

Protein & Energy Ball Recipes

 

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New Home Workouts

New Home Workouts

New Home Workouts

New Home Workouts

Happy July! How fast did June fly by? Crazy that the 4th of July is already this week. I hope you have a great time celebrating and you get to enjoy yourself ! Below are some new home workouts just for you.

I also have some exciting news .  I am running another FREE Accountability Challenge!! July 8th I’m going to do another 30 day accountability challenge in my private Facebook group! We will start right after the 4th when we all tend to fall off track!

I’ll be doing three give aways this time , I’m thinking:

  1. a target GC
  2. some bands that I love that I use for leg day
  3. a fun “recovery box ” full of some things we need to help recover from our workouts!!!

All you have to do is join my FREE online group and join in on the fun!!!  Once you find me on FB just ask to join. We share helpful tips, workouts, motivate each other, share recipes and MORE! If you or any of your friends want to join us let me know and I will add you to the group!!!!!

New Home Workouts : 

Tabata Tuesday 

  • ropes
  • step ups

rest

  • burpee row
  • thurusters

rest

  • pull ups x4
  • curls x4

rest

  • dips
  • jump rope

rest

  • ropes
  • ball slam

rest

  • 180 squat
  • DL HP

Hump Day

  • 25 sumo squat + calf raise
  • 25 single leg deadlift – each leg
  • 25 stationary lunges – each leg
  • 25 in out squat hops

x4

 

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