Workouts To Try This Week

Workouts To Try This Week

Happy Sunday! Here are the some of the  workouts I did this week. I hope you get to try them. Let me know when you do. All the workouts can be done right from home  .  I shared some clips and pix of the moves to help you incase you don’t know some of the moves. But remember you can always google a move if you’re not sure what it is!

Check out these chocolate almond banana bites that are perfect  for picky eaters and moms on the go!

Lower Body Dumbbell Workout by Whitney Simmons ( video below)

 

  • 4 squat walks into 4 sumo squats

x3

  • 8 reverse lunge each leg
  • 10 straight leg deadlift

x3

  • 10 goblet squats – added a band
  • 10-12 single leg hamstring raise

x3

  • 20 hip thrusts on bench with abductor ( band on )

x2

Click here for Whitneys video

 

Shoulder & Biceps

  • 10 dumbbell shoulder press
  • 8 reverse grip press

x4

  • 10 incline bar curls
  • 15 up right row

x3

  • 10 around the word
  • 10 wide grip bar curls

x3

  • 10 rear delt raise
  • 10 single arm band curl

x3

 

Lower Body HIIT

Add a barbell or dumbbells when you can. Click here for video how too

  • 10 weighted split lunge per leg
  • 15 dumbbell squat hop

x3

  • 10 stiff leg deadlift
  • 15 sumo squat pulse

x3

  • 10 kneeling hip thrust
  • 15 split lunge jump

x3

Set timer for 30:30:30 – no rest

  • skater lunge jumps
  • squat jacks
  • double sqaut

rest one min: repeat 2-3x

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How To Be A Healthy (ish) Fit Mom

How To Workout With Your Toddler

How To Be A Healthy (ish) Fit Mom 

Life can get busy! Between being a mom, work, friends & housework it can be tough to stay on track with your healthy lifestyle .  What I have learned so far is if I want to be a healthy happy fit mom I need to put  myself first sometimes . Being constantly stressed, unhealthy & unhappy isn’t good for anyone !

Each day is a new day! Forget about yesterday and what did or didn’t happen . So what if you missed your workout or ate some pizza! Don’t stress out about it, just keep moving forward. Consistency is the key to forming & sticking to healthy habits , but never beat yourself up if you fall off track.

Here are a few things that have worked for my little family & have helped keep me healthy and happy ( and sane!)  while raising our son.

  • Create time for YOU. And not just for your workouts . I have been trying to wake up broke Brody each morning to do a miracle morning ( more on that soon) After Brody goes to bed I like to take time for me , no house work, just stress free time. I tend to jump onto pinterest and find some new recipes or workouts or add things to my mood/vision boards!   Or I like to take a hot shower/bath with some lavender & epsom salt or relax with a glass of wine! Me time is a must.
  • Meal prep + eat clean: Plan a small menu every Sunday for the week & make a shopping list. Look for fresh produce , lean meats and try not to buy processed foods. I try my hardest to skip the isles at the grocery store and just shop the edges for most of our foods.  Make sure the foods you eat don’t have lots of added sugar, always check the label. I try to buy foods that have a very short list of ingredients . Meal prep foods that are easy to grab on the go. We moms forget to eat, especially in the beginning and having healthy snacks ready to eat makes life so much easier! We also will freeze single servings of food that are easy to heat up last min. Brody always comes shopping with me so I usually go in the morning when he is the happiest! Never take your child if he is already grumpy!!
  • Have an exercise plan. Schedule your workout like it is an important meeting! Getting a workout in daily helps relieve stress and releases those happy hormones inside you making you feel amazing all day long! When Brody was a new baby I would workout during his first nap which was in the morning . At least 5 days a week. That was the plan and I stuck to it! I knew what workout I was doing the night before and was ready as soon as he fell asleep. Now I can workout when he is awake if I set up his play area right. I still try to workout in the morning so I can get it out-of-the-way! Again make sure he is happy, don’t try to workout out right before feeding time or when he is tired, a whinny baby is no fun!
  • Involve the whole family. We like to go for walks as a family , my husband will push the stroller and I’ll take the dogs! Now that Brody is one he likes to do some of the workouts with me, he loves squat and is always getting into down dog!!! I also got him some super light weights and a resistance band that he likes to play with. With those things plus a snack I can easily get an hour workout done without him getting bored. As for housework? I  always wore Brody while cleaning and while I cooked!
  • Gym with a day care. This is a must if you are a gym goer! Again plan your day the night before , know what time you are going ( give or take an hour!) and GO.  Have your bag plus the diaper bag ready. Pushing your workout back for later in the day is a big mistake! By the time 3 o’clock comes around you are too tired to even think about driving to the gym!
  • Inner motivation + a positive mindset. Find a positive podcast to play when you wake up. I used to wake up and put the news on and it was always full of bad news. Now I listen to all sorts or positive podcast or YouTube videos. This helps me stay motivated plus keep a positive attitude most days. A change in your mindset can make a huge difference in your life!! I also like to finish my day by reading some personal development books.  On YouTube I love Tony Robbins, Gary Vee, Habits of the wealthy just to name a few. For books I love Gabby Bernstein , The secret, The miracle morning (just started doing this again) and The energy Bus. If you follow any you think I should or have a favorite PD book Id love to learn more, comment below!! I also follow lots of people on instagram that help motivate me. I know it sounds crazy but I do not get jealous of other moms who have crazy six-pack or look like they are living a dream life, it motivates me to be an awesome mom & wife !!! Plus its a great place to  learn some new recipes and workouts.

 

 

Three New Nap Time Workouts

Three New Nap Time Workouts

Happy Sunday . Here are THREE new workouts you can try this week! Remember I will be posting three new workouts everyday Sunday so you will always have some fresh workouts for the week! If you have any specific areas you would like me to target comment below!!

Remember if you are not sure what a move is,  GOOGLE it!!!! You will find the correct form! I hope to someday have videos to show you but that’s going to be a lot more work!!! 🙂

Full body with weights

Do each little three move circuit three times before moving on.

  • 60 sec of cardio – jump rump, high knees , mt climbers, jumping jax
  • 10 thrusters- squat then press weight overhead
  • 10 push ups

x3

  • 60 sec of cardio – jump rump, high knees , mt climbers, jumping jax
  • 20 walking dumbbell lunge
  • 15 DB curls

x3

  • 60 sec of cardio – jump rump, high knees , mt climbers, jumping jax
  • 10 sumo squat hop – feet wider then hip width
  • 10 plank dumbbell row

x3

  • Bonus Burner:  100 bike abs ( slow! ) + 100 mason twist

Full body- nothing needed

For this workout you will do the move listed for the amount of reps, rest and repeat each move when noted before moving on to the next move

  • Dips 3 x15 ( 3 sets for 15 reps each )
  • burpees 1×15
  • leg lowers 3×15
  • squat hops 1x 25
  • glute bridge 3×15
  • mt climbers 1×50
  • plank leg lifts 2×20
  • wall sit hold 1x 60 sec

HIIT Abs & Shoulders 

set your timer for 50 seconds with little to no rest ( 5 seconds ) in between each move. Rest when you complete all the moves and then repeat 2-3 x

Timer: 50 seconds on – 5 seconds rest for 7 rounds ( there are 7 different moves) Advanced try setting your timer for 14 rounds and go through it twice without resting!

  • high knees
  • plank in outs – plank hold then jump feet in towards hands then back out to a plank
  • kettlebell or dumbbell swings
  • v- up abs
  • high knees
  • mt climbers
  • broad jumps

 

 

Check  these THREE workouts  from last week you can do right from home! And make sure you follow me on insta for more motivation!

Three Home Workouts To Try This Week

Three Home Workouts To Try This Week

Happy Sunday Moms!!! Here are THREE new workouts you can try this week! Remember I will be posting three new workouts everyday Sunday night so you will always have some fresh workouts for the week! If you have any specific areas you would like me to target comment below!!

Remember if you are not sure what a move is,  GOOGLE it!!!! You will find the correct form! I hope to someday have videos to show you but that’s going to be a lot more work!!! 🙂

Total body Dumbbell Workout:

Repeat this circuit 3-4 times

  • plank hold + DB row – 10 each arm
  • 5 burpee with the push up
  • 15 DB squats
  • 5 broad ( long ) jumps
  • 15 bicep curls
  • 25 mt climbers
  • 15 DB bent chest flys
  • 25 jumping jax

Lower Body Super sets: 

finish each superset before moving onto the next set of moves

  • 20 lunges
  • 10 heavy squats – pick a weight heavier than you used for the lunges

x3

  • 10 single leg glute bridge – each leg
  • 20 glute bridge
  • 10 sit ups

x3 – add weights to make them harder !

  • one minute wall sit
  • 20 squat hops

x2

  • 10 banded squat walk
  • 20 side kicks with band still on – each leg

x2 – place band just above knees- no band? you candy these moves without them- rest a DB in your and on your leg while doing the kick outs.

Upper Body + Core Chipper 

  • 100 bike abs
  • 90 high knees
  • 80 dumbbell or kettlebell swings
  • 70 plank shoulder taps – hold plank then tap opposite shoulder
  • 60 single arm press – 30 an arm
  • 50 dips
  • 40 bent over dumbbell row – 20 per arm
  • 30 push ups
  • 20 hammer curls
  • 10 over head sit ups – hold dumbbell overhead the whole time .

 

Check  these THREE workouts  from last week you can do right from home! And make sure you follow me on insta for more motivation!

 

 

 

Three At Home Workouts For Busy Moms

Three At Home Workouts For Busy Moms

Hello BUSY moms! Have you been looking for some quick home workouts that you can do during nap time? I have THREE  new workouts just for you!  Below I have added some a HIIT circuit ( high intensity interval training ) , an upper body and a lower body workout you can do right at home. The HIIT and the lower body workout can be done with no equipment .

Quick effective workouts are a  MUST  for us moms. We want to do workouts that are going to get us the results we want but not spends hours in the gym.   The workouts below focus on the parts of the body that most of us want to change .

I did all three of these workouts while I was pregnant with my son and after he was born. I will add that I was definitely moving slow during the  HIIT workout when I was pregnant !! Thats a great one to try when you are ready and then repeat a few weeks later to see how much you improved.

 

HIIT workout:

set a timer for 6 rounds , 25 seconds on, 15 seconds rest.   Rest one min and repeat up to four times. More advanced? Set your timer for more rounds so you will jump right into the second, third , fourth rounds without any rest!  Each round will last 4 minutes so for a quick 12 min workout do three rounds. If you have more time add more rounds.

  • mt climbers
  • squats hops ( squat down then hop up quickly, land softly)
  • plank jacks ( plank position , jump legs out to side  then back in like a jumping jack)
  • bicycle abs
  • high knees
  • kettlebell or dumbbell swing ( no weights- jumping jacks)

Strong Arms workout : You need dumbbells *

Do each move for a total of 10-15 reps . Go through all the moves, rest and repeat 3-4 times . If you can get to 15 reps easily then its time to move up in weights! You will not see progress if you do not push yourself.

  • bicep curls
  • shoulder press
  • triceps kickbacks
  • chest press – on ground – lay on back- arms make the shape of a goal post- press weights straight up then slowly lower
  • front raise – hold a weight with both hands, starting at your waist raise weight with straight arms to shoulder height then slowly lower
  • triceps dips- on flor or on a bench- elbow go straight back
  • push ups

**If you are not sure what any of these moves are GOOGLE them! Trust me there will be 1000s of pictures/videos so you can learn!!!!

Lower Body Burner 

Quick nap time  lower body workout . You don’t need anything but your body

  • 50 squats
  • 50 glute bridge – on ground knees bent- press through  your heels to lift hips up then slowly lower
  • 50 walking lunges ( 25 per leg )
  • 50 plank leg lift/pulses ( 25 per leg ) – plank position- then pulse one leg at time up and down
  • 50 sumo squats – feet wider then hips- toes pointed out slightly

I hope you  LOVE  these quick workouts . Id love to hear from you! Comment below which one you love best . Also make sure you follow me on instagram 

 

5 Months Postpartum  Update Plus 5 Fit Tips for Success

5 Months Postpartum  Update Plus 5 Fit Tips for Success

I can’t believe I had Brody FIVE months ago!! Time really is flying by. So far I am loving every minute of being a mom. I wanted to give an update about my post baby body progress.

As some of you know I started the three-week yoga retreat right after I had Brody, then I went right in 21 day fix extreme. As of May I have started Max out May with my amazing online fitFam and I have to say I am feeling AWESOME and ready for summer. All my clothes fit , yay!!

I am so glad that my core is finally starting to feel STRONG again. It took awhile for me to start to feel comfortable in my lifts ( crossfit )  but as of now they are feeling great. I started crossfit again but only at home, I haven’t made it back to my crossfit gym just yet, I still have to figure out a good schedule with the baby first. So for now I have been doing lots of different workouts on BOD and some at home WODs.

I know I am seeing and feeling these awesome results because my nutrition has been on point.  I can’t stress how important nutrition is. I started a 12 week macro counting plan and that helped a lot but I will not be continuing with counting macros, it just want for me.

I can’t wait to continue to share my post baby fit journey with you all! I hope you follow my journey on instagram , @swell_fitness, Id love to hear from you if you do!! Thank you for reading 🙂

5 Tips for success with losing the baby weight 

  1. Good nutrition is a MUST ! Find a plan and stick to it. If you need help deciding what works best for you please let me know and Id love to help. Start tracking on myfitnesspal and make sure you are eating healthy  FATS, CARBS & PROTEIN  at every meal.
  2. Meal prep. Take time one day a week and prep some meals . I love to prep my dinners and  SNACKS that easy to grab. I know us moms are busy and having food that is ready to grab makes staying healthy & fit so much easier.
  3. Drink WATER.  Make sure you are drinking enough water . Aim for a gallon a day! I know it sounds like a lot but trust me you need it ( especially if you are nursing )
  4. Exercise everyday. Start easy, small walks and maybe some yoga. Walking was my go to, I would put Brody in the stroller and off we would go! I wear a fitbit and I made it my goal to hit my steps at least 5 days a week . Once I was cleared for exercise I jumped right back in. I would workout during Brodys first nap. Sometimes I wanted to nap during that time but I made it a point to get in at least 20 min a day. Plus I was able to nap if I needed it during his afternoon nap ! I did mostly workouts from BOD that were 30 min long, even if Brody was awake I was able to finish.
  5. SLEEP. I know I just told you to workout while baby napped, but make sure you are getting enough sleep. We got very lucky and Brody got on an awesome sleep schedule at a young age. He slept one hour every morning and two in the afternoon plus he was a great sleeper at night so we were not as tired during the day. Sleep is so important to help regulate normal body functions such as digestion . Plus the less tired you are the less stressed you are which in turn is also going to help your body function better .

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