Three Home HIIT Workouts

Three Home HIIT Workouts

Three Home HIIT Workouts

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

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Self Care Tips for Moms

Self Care Tips for Moms

Self Care Tips for Moms

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

 

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Get Out of Your Funk and Back To Healthy Living

Get Out of Your Funk and Back To Healthy Living

Get Out of Your Funk and Back To Healthy Living

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 .

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Buffalo Chicken Zucchini Boats

Buffalo Chicken Zucchini Boats

Buffalo Chicken Zucchini Boats

Buffalo Chicken Zucchini Boats

These Buffalo Chicken Zucchini Boats have to be one of the easiest meals I have ever made!  They tasted great and I was able to save some for lunch the next day. They stayed fine overnight in the fridge.

Buffalo Chicken Zucchini Boats

 

Ingredients :

  • 4 zucchini
  • ground chicken
  • buffalo sauce
  • cheese
  • Optional: avocado & fresh tomato

Preheat oven to 350. While the over heats up cook your chicken , adding your buffalo sauce while the chicken cooks. If you want to make this a more traditional healthy buffalo chicken recipe you can add plain greek yogurt & cheese to your chicken mixture, I however did not.

While chicken is cooking prep your zucchini . Cutest hem length wise and then scrap out the seeds .

Spray pan with oil and add your boats ( zucchini ) top with the cooked chicken , cheese , tomato and more buffalo sauce if you want it extra hot. Bake uncovered for 10-15 minutes .

Top with avocado and enjoy!

Buffalo Chicken Zucchini Boats

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Before Baby Freezer Meals

Before Baby Freezer Meals

Before Baby Freezer Meals

Before Baby Freezer Meals

When I was pregnant with Brody I had big plans to make some freezer meals for after but I never got around to it! Now that I have my insta pot meal prep is so EASY that I had no excuses this time around. Below are the meals & recipes  that I have made , most are pretty healthy and will serve me, my husband and Brody.

I have been making double batches of the meals below, one for us to eat now and one to freeze so I feel like I am a meal prep queen!

Before Baby Freezer Meals & Recipes 

I made this in my insta pot. I followed the directions for the meat balls but made some changes for the rest. I plan to reheat on the stove tope so I will be adding 2 cups chicken broth, zucchini, carrots and pasta  on the day we eat this!  Everything else got frozen.

There are tons of recipes out there for pie. Mine is my mother in laws recipe . I made the pie but did not bake it. I will bake from frozen the day we eat it.

these are mainly for Brody but will be great if we are in a pinch or to add to a meal/salad for lunch

I did a double batch of this because we love taco soup!! On the day we eat this  I will add avocado and some more cheese .

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I also frozen some plain shredded chicken , I plan to make buffalo chicken zucchini boats with it but it can be used for other recipes .

Everytime I make kodiak pancakes I make a double batch and freeze them for post baby. Just heat up from frozen in the microwave. These will be perfect for me or Brody for a quick breakfast.

Id love to know your favorite make ahead & freeze recipes! Share some below .

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Diastasis Recti, A Plan To Help You Close The Gap

Diastasis Recti, A Plan To Help You Close The Gap

You have probably heard about the “mom Pooch” but you might not actually know what it is. It could be ab separation , and the good news is there is a way to fix it!

Diastasis recti  happens during pregnancy when the two large ab muscles separate due to your growing uterus. In some cases your  ab muscles go back to normal once you give birth but in  a lot of women  they do not.  Diastasis recti is very common and often called the mom pooch. If you do have an ab separation ( even if your kids are older ) you can do some moves at home that can help close the gap.

Remember always check with your doctor first before adding in any of the moves from below. Also a Dr can help determine the size of your gap.

I hear from moms all the time that they can not get rid of their belly. Diet and traditional exercise will not help fix DR. You can be spot on with your nutrition and still not see the results you want if you are suffering from DR.

Check for Diastasis Recti: 

First you need to check to see if you have DR.  To do so:

  • Lie on your back with your knees bent and the soles of your feet close to your butt.
  • Place your  hand on your abdomen with your fingertips flat at your belly button, fingers facing downward.
  • Gently push your fingertips into your abdomen while rolling your shoulders off of the floor, keeping eyes looking up
  • Here is where you will feel for a separation between  your ab muscles. A  2-2.5 finger gap or more signals diastasis recti.

Close the Gap

Start by doing the  five moves  listed below 5-10 reps per move every day for a week.  Each week add 5-10 more reps in . You want to take deep breathes in and out and really focus on the muscles you are contracting . Try these moves for a month or two and then re-test your ab gab. Avoid sit ups, v ups and planks for now.

Abdominal Drawing In

Draw ins NOT suck ins. This move will safely start to engage and strengthen your ab muscles.  Drawing in is not the same as sucking in, instead its   done by using your  inner ab muscles to pull your abdomen  toward your spine. Think about using your  lower  abs for this move.  This move  is something you can do as you walk around your house, as you sit & stand, when you pick up the baby ect or you can do it lying down .

Belly Breathing

Lying flat on your back.  Deeply inhale, your belly & chest should  inflate. Next you will  slowly exhale all the air out, drawing in your abdominal wall & hold that draw in for as long as you can ( image that you are wearing a corset)  You can also do this move standing up tall. You will  inhale deeply just like if you are on the ground and  exhale, drawing your belly button in and up toward your spine( again image you are wearing a corset )  and hold that draw in for as long as you can

Abduction  Ab Activation

Grab a resistance band and loop it right above your knees.  Lying on your back exhale, draw in and engage   your pelvic floor muscles while you pull your knees apart. Rest & repeat.

Draw in  Rotations

With  a broomstick or small pvc pipe behind your neck on your shoulders, perform the belly breathing from above, when all  your air is exhaled and you are holding your breath and drawing in, slowly rotate from side to side for as long as you can .

 Heel Sliders

Lie flat on your back  with your knees bent ,  feet flat on the floor. Exhale as you engage your core  and slowly slide one heel  along the ground until your leg is straight. Inhale,  engage your core then exhale as you bring your heel back to the start position.

There are a TON of videos on youtube to help learn how to breath correctly I highly recommend watching a couple.

Id love to hear from you! Do you have a gap? Or did you get one after having kids? I love to know if these exercises worked for you. I plan on adding them in this fall after having this baby!

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August Daily Challenge

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August Daily Challenge

Happy August! Summer is flying by , bummer I know!! I thought I would make August a little more fun by adding in some daily challenges we can all do together !

Below are the daily moves . Add them to the end of your workout and make sure you keep track of your reps so you can try to beat your number every week! Connect with me on instagram or Facebook and let me know how you are doing!!!

August Daily Challenge Moves : 

Set your timer for 60 seconds: how many safe reps can you do ?

Monday: burpees

Tuesday: squats

Wednesday : push ups

Thursday : skaters

Friday: star jumps

Saturday : sit ups

Sunday : Rest or Plank hold

 

Weekly Summer Workouts

Weekly Summer Workouts

Weekly Summer Workouts

I have officially hit my third trimester! So happy that I am still keeping up with my workouts. I know I will eventually have to slow down and modify even more but for now I am feeling great and I’m going to keep going as long as I can. Below are my weekly summer workouts I did this week. I hope you get a chance to try some. Drop a comment below and let me know what one you tried!!

Weekly Summer Workouts

Monday: Legs + HIIT :

Super sets:

  • 10 back squats
  • 15 squat hop

x2-3

  • 8 weighted lunges
  • 6 split box lunge hops each leg

x2-3

  • 10 goblet squat
  • 8 burped box jump

x2-3

  • 30 skaters
  • 15 squat hops
  • 30 mt climb
  • 15 kbs

x3 with little to no rest

 

Tuesday: Booty + HIIT Booty 

  • 30 walking lunges
  • 15 deadlift
  • 15 side lunge each leg
  • 15 glute bridge
  • 10 single leg squats

x3

Then: With NO Rest!

  • squat jax
  • sump pulse squat
  • plank jax
  • jumping jax

Do 15 reps, then 12 reps, then 10 reps. If you are feeling AWESOME do 8 reps!!

Wednesday: Arms

15 reps each:

  • dumbbell press
  • standing flys
  • upright row
  • french press
  • hammer curls

x3

Burnout round:

Do the moves from above with a resistance band. Do 2 sets of 20 to burn your muscles out!!!

Thursday: Walk with Brody or add in some cardio!

 

At Home Dumbbell Workouts

At Home Dumbbell Workouts

At Home Dumbbell Workouts

At Home Dumbbell Workouts

Happy Sunday! Are you ready for some new at home dumbbell workouts to try this week? I hope you are ready. Lets challenge ourselves this week . Ask yourself this question before you begin , Am I using heavy enough weights to challenge myself??? If you don’t answer YES right away then its time to up your weights! Even if it’s just for one set each round. Try it out and let me know how it goes.

At Home Dumbbell Workouts

 

HIIT Monday:

45:15

  • Lunge- squat – lunge
  • burped with push up
  • skaters
  • star jumps
  • mt climbers

x3 ( make it longer by adding 1-2 more rounds! )

Booty Day

  • sumo squats
  • deadlift
  • lunge left then right
  • glute bridge
  • single let glute bridge left then right

12×3

Chest & Shoulders

Add weight each round . Ex: I started with 10 pound dumbbells for round one, round two used 12 and round 3 used 15

  • chest press
  • flys
  • lat pull down
  • arnold press

15x 3

one-two set of 10-15

  • y raises
  • t-plank push ups
  • max effort plank hold

Total Body Thursday

  • thruster
  • single leg deadlift hold + row , each leg
  • lat raise
  • glute bridge hold + chest press
  • dips

12×3

HIIT Bonus:

 

How To Get A Perky Chest

How To Get A Perky Chest

How To Get A Perky Chest

How To Get A Perky Chest

The number one question I get from new moms is how do I get my perky chest back after having kids ?! Between pregnancy and nursing are chest goes through a major transformation and many off us are left with “flat saggy ” boobs! But there is good news! We can train our chest muscles and bring some life back in them.

How To Get A Perky Chest

2-3 times a week add in 3-5 of these moves to your workout or carve out one day a week specially for a chest workout

10 Moves:

  • Chest press- amp it up by doing these on a stability ball
  • Pull overs
  • Arnold Press
  • Uneven push ups
  • T- plank – make it harder by adding in a push up
  • Flys- on a ball or with a band
  • Lat pull down – works your back and helps with posture
  • Pull over half moon
  • Y raises
  • Plank raise

How To Get A Perky Chest

 

Sample workout:

5-10 min warm up

  • 12 dumbbell T- plank
  • 15 Flys
  • 15 band or machine pull down

x2-3

  • 12 half moon
  • 15 chest press
  • 15 pull over

x2-3

  • 10 push ups

x2-3

 

 

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