Frozen Protein Bowl

My Go To Frozen Protein Bowl

Protein bowls are one of my favorite things to make. I eat them for breakfast, lunch or post workout. This frozen protein bowl is definitely my go to recipe but I do switch up the fruits and add nut butters for time to time!

Id love to know how you make your protein bowls! Share your favorite recipes below .

Frozen Protein Bowl

Ingredients :

Frozen fruit. for this bowl I used banana & raspberries
1/2 a cup of nut milk of choice. I like to use almond or cashew milk . You don’t want to use too much liquid or your bowl will be too watery
Protein powder. I use one scoop and usually use chocolate but any flavor will work.
Optional* acia powder, coaco powder ect

Toppings:

dark chocolate chips
frozen raspberries
coconut
oats

Add all ingredients ( not the toppings ) to a blender . Blend until smooth. Don’t over blend or it will become too watery. If you need to, chill in the fridge a but to make the consistency thicker.

Top & enjoy!

September 26, 2018September 11, 2018

Healthy Energy Snacks For Tired Moms

12 Healthy Energy Snacks For Tired Moms

Having the right snacks in the house is a must for us tired moms! Quick & easy snacks are a must around here, anyone else love to snack?! These healthy energy snacks for tired moms are a life saver for my family & I hope they help yours too!

The best part about the snacks below is they are not loaded with sugar so you are not going to crash after eating them . There is nothing worse than eating unhealthy foods then feeling worse than ever about 20 minutes later! Maintaining a healthy life for me and my family is number one on my list and I know when I make better food choices I am a better mom and wife!

Bonus , these snacks are great for busy kids too!!

12 Healthy Energy Snacks For Tired Moms

Nuts. Almonds , walnuts, cashews, sunflower seeds. Remember to go for the unsalted ones.
Fresh , frozen or dried fruit
Avocado , plain or on toast
Hummus on pita bread
Yogurt – I like full fat and unflavored . Lookout for sugar content , most flavored yogurts are full of sugar.
Hard boiled eggs . Every week I make a bunch of eggs in my insta pot. This is an everyday go to snack in our house !
Peanut butter on rice cakes – add a banana for even more flavor
Energy balls
Protein smoothie
Chia seed pudding
Tuna
String cheese

Do you have a favorite go to snack to help boost your energy? Get the convo started below , Id love to try your snacks!!

September 21, 2018September 11, 2018

Cold Brew Recipe

Cold brew coffee is huge right now, every coffee shop in town offers this “new” blend of coffee but you can make it at home with my cold brew recipe below . If you love iced coffee then you have to try cold brew, it’s not watered down by ice and you don’t lose any flavor. The best part about this home-brew is you don’t need fancy equipment to make an awesome cup of coffee.

Cold Brew Recipe

Things you need

one cup coffee
three cups water
jar with a lid
fine strainer
coffee filter

Add the coffee and water to a jar that has a cover. Mix so all the coffee is wet. Cover. Let steep for 12 hours on the counter ( room temp )

After 12 hours pour through a fine mesh strainer that is lined with a coffee filter. You may have to do this twice. Chill for a few hours.

This next part most people skip , DONT! You need to dilute with water ( or milk of choice ) otherwise the concentrate will be too strong . I like to add water and then flavor when ready to drink. Some people add equal parts of their flavoring ( milk, almond milk ect and skip the water )

Do you have a favorite cold brew recipe? Id love to know it! Drop your favorite recipe below and let me know if you try mine!!

Three Home HIIT Workouts

Who else loves quick HIIT workouts? Quick effective workouts are my jam, there is no need to spend hours working out to see results . Add these three home HIIT workouts to your routine to help push you past your comfort zone. These quick workouts are perfect to do while your little ones nap!

Do you have a favorite HIIT workout ?? Id Love to hear about it. Comment below so I can give it a try!

Three Home HIIT Workouts

Workout one:

one minute each move: take 10-15 seconds between moves: repeat 3-4 times

curl & press
kbs
dips
mt climb
deadlift highball with kettlebell
high knees
dumbbell squat
jumping jax
alternating dumbbell lunge
quick skater lunges
sumo squat hops

Workout Two:

15 minute HIIT ABS:

30 seconds each move : NO rest between moves.

plank jax
high knees
mt climbers
v – ups
bike abs
legs up crunch

Rest one minute repeat 5 times

Workout Three:

Tabatas: 20 seconds on: 10 seconds rest x8. Rest no longer then 60 seconds between circuits .

circuit one:

frog hops
jumping jax

circuit two:

kettlebell swings
standing mt climbers

circuit three:

squat hops
plank up downs

circuit four:

figure 8 lunge
star jumps or tuck jumps

more posts to love:

Get out of a funk & back to healthy living

Home workouts for results

SaveSave

September 14, 2018September 4, 2018

Self Care Tips for Moms

Putting yourself first isn’t always easy, especially for busy moms. We tend to put house work, kids, spouse, dogs first but somehow forget about how important it is to take care of ourselves. It’s okay to feel healthy, look awesome & feel awesome all while taking care of your family. Below are some of my favorite self-care tips for moms . Id love to hear your go to tips , comment below and get the convo started.

Self Care Tips for Moms

make sleep a priority
start your day with “you” time & gratitude . Wake up before your kids and have time for yourself. Set the intention for the day to make it a good one.
20/80 your eat healthy & workouts ( stay hydrated )
pamper yourself at least once a month ( more if you can! ) You don’t have to go crazy. Take a hot shower & use an essential oil scrub, use a face mask, get your hair done or relax with some coffee ( or wine ) and a diffuser . Sneak in a nap if you can!
make time with your friends . Go out to lunch, take a walk , join a mom book club or take a cooking class with friends!
unwind at night. After your kids go to bed take time for you to unwind. Put the phone down and unplug for a bit, connect with your spouse, get comfy and watch a movie. It’s okay to relax and forget about what needs to be done!
try meditating or other “self-care ” aps. I love using simple habit to do quick guided meditations.
get dressed every morning. Get out of your pjs and throw some mascara on! Even if you are not leaving the house, it will make you feel better
ask for help! I know this is easier said then done but sometimes us moms need help so don’t be afraid to ask.
keep a gratitude journal . If you are having a bad day you can always go back and read through it

More posts to love:

miracle morning

my go to personal development books

avoid the mom burnout

September 12, 2018September 4, 2018

Become A Morning Person

Are you trying to become a morning person ? Maybe you are looking to take control of your day by taking control of your morning. That was my plan when I started googling reasons to become a morning person. Being a SAHM has made it difficult for me to get up before my son. Instead I was waking to the sound of my son yelling for me ( sound familiar ?) . It wasn’t till I read the miracle morning that I realized I needed to take control of my mornings.

I was doing so well with my morning routine ..until summer hit and trouble sleeping happened due to this growing belly! But its time for me to get back to my morning routine and I’m super excited to get started and share with you how I plan to do it!

There are tons of benefits of waking up early. Research shows that people who wake up early are happier and healthier, that should be reason enough to get up !! Waking up early can lead to a more productive and stress free day. Mornings can be the BEST time of your day . Take the challenge with me and become a morning person!!!

Become A Morning Person

Go to bed earlier Duh! But the best way to wake up early is to go to bed early ( and ready for the next day ) Give yourself a bed time and stick to it! If you have to set an alarm in your phone to go off every night to remind you to get ready for bed.
Put your phone down before bed & establish a routine ( and don’t start scrolling as soon as you wake )
Set your alarm for the same time everyday. Make it your schedule & turn it into a habit. We thrive on schedules. STOP hitting that snooze button , it is not helping you at all, instead its making you grumpy that the alarm keeps going off so now you are starting your day grumpy… no one needs that.
Set your coffee maker . I set my coffee maker to go off every morning at the same time. It’s about 30 minutes before my son normally wakes up . The smell of the coffee is enough for me to get up! Plus theres nothing better then enjoying some hot coffee alone
Wash your face right away. Even if you just splash some water on, it will wake you right up
Start your day with a GIANT glass of water ( before coffee )
Make stretching part or your am routine. If you are like me and cannot workout first thing in the morning try doing some light stretching
Try doing A miracle morning .

Remember , waking up early is hard at first but it WILL get easier when it starts to become a habit you love. It won’t take long to so just keeping going!! Id love to hear from you , what has worked to help you become a morning person??

Third Trimester Check List

Whether you are a new mom or already have one at home getting your house ready in the third trimester is a must! Below is my third trimester check list to help you prepare to bring your new baby home . Id love to hear from you , how did you prepare to bring baby home? Comment below and get the convo started!

Third Trimester Check List

A lot of people make a birth plan… I am not one of them! My plan is to go to the hospital and have a baby!
clean the house .Declutter as much as you can . People will bring you flowers, food, gifts , you’re going drop your hospital stuff as soon as you walk in so having a clutter free home before you head to the hospital will make life a little easier when you get home
stock up on supplies . Make sure you have coffee, wine, paper towels , toilet paper ect. I know its easy to order on amazon and have everything the next day but it is nice to have everything you need when you need it.
freeze some meals . Also make sure you have food in the fridge ready to eat for when you get home you will be hungry!
pack your hospital bag and put it in the CAR!
install the car seat
find a pediatrician
have diapers and wipes ready, you don’t want to run out at 2 am!
stock up on batteries for swings , sound machines ect
wash baby clothes, blankets and bottles
prepare an at home post birth recover kit . Think pads, witch hazel, peri bottle ect
make plans for your other children and pets ( make sure you have food for your pets! )

Get Out of Your Funk and Back To Healthy Living

Sadly Labor day has passed , summer is over and the kids are back to school . ( and I’m still pregnant ! ) Almost everyone I know is ready to for change ! Who else had too much ice cream, pasta , bread and cocktails??! By the end of summer we are all in a funk and ready to get back to our normal healthy lifestyles . I know I’m craving normal meals and my daily workouts . When was the last time you got a good workout in? If you said June , trust me you are not alone!

Get Out of Your Funk and Back To Healthy Living

set small goals. Set some daily , weekly and monthly goals. Set goals you know you are going to crush! This will give a confidence boost and help you to get out of that funk and to keep going!
figure out your biggest challenges. What is going to be your biggest obstacle ? Workouts, nutrition, meal prep, motivation ect . It’s best to figure out your biggest challenge and come up with a plan to get past it.
be honest with yourself about how you go to this point. Be honest, maybe you enjoyed ice cream every night, skipped your workouts most days, had too many cocktails . Being honest with yourself and how you are going to make a change will help you get back to feeling great a lot quicker .
simplify your life/meals/workouts. Make it simple. Don’t get crazy and find some over complicated recipes and meal prep ideas on pinterest. Keep everything easy and make your workouts fun till you get back to a good routine
get outside. Take a morning walk or after dinner walk. Getting fresh air & exercise is a great way to boost your mood
buy some new things ! Get a new workout outfit, water bottle, sneakers or something fun to make meal prep more fun. Adding something new is exciting and can help get you out of that funk. You don’t have to go crazy, sometimes just a new water bottle is enough for me!
start small. Don’t go crazy and throw away all the food in the house and sing up for workout classes 7 days a week. Take it slow. Maybe start with some walks and clean up your diet slowly . Going from 0 to 100 is not going to help you make this healthy lifestyle a long-term thing.
focus on one thing at a time. workouts / nutrition. If you have to start with one thing at a time. Take a week a focus on nutrition . Get back to feeling good , heal your gut and then add in your workouts .
track your foods. I know this isn’t always fun! But tracking what you eat even for a few days can give you a lot of perspective about what needs to be changed.
finish the day the right way. Relax, take a hot shower, stretch if you need too. Get your workouts ready for the next day so you have no excuses. Pour a big glass of water and have it ready for when you wake up. Organize the house a bit so you don’t wake up to chaos. And don’t forget to go to bed early!
talk about it/ find an accountability partner. Sharing your new goals with somewhere is a great way to help keep you on track. You can help keep each other accountable and help each other out when things get tough.

Id love to hear your best tips for getting out of a funk! Comment below and let me know .

More posts to love:

Mindful eating

Stay on track during the weekend