Four Home Workouts + Breakfast Recipe

Four Home Workouts + Breakfast Recipe

Four Home Workouts + Breakfast Recipe

Four Home Workouts + Breakfast Recipe

 

Happy Sunday! Here are the Four Home Workouts + Breakfast Recipe . I was feeling goo this week and got four workouts plus a daily walk in most days . 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 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!

Booty/Leg Day

Quick Vid of the band moves

  • glute bridge
  • bridge to clam with bands
  • feet together bridge

2×15

  • leg lifts
  • tap side to side
  • press backs
  • laying side raise taps

2×15

  • deadlift
  • side lunge
  • band walk

2×15

21 DFX upper body

60 seconds each move

  • push ups
  • row
  • flys
  • band lat pull down

x2

  • press
  • band pulls – flys/ delts
  • side raises
  • up right row

x2

  • hammer
  • dips
  • concentration curls
  • kickback/french press

x2

HIIT Cardio

40:15×6

  • ropes
  • step ups
  • jump rope
  • skate lunges
  • burpee
  • kbs

Total Body Workout: 

Video demo

  • DB thruster
  • front raise
  • bent over row
  • glute bridge pull overs
  • push ups
  • db flys on back
  • curls
  • kick backs
  • band pull down

ten reps each : three times through.

 

 

Superfood Packed Overnight Oats :

Superfood Packed Overnight Oats :

I love over night oats! I make mine the night before or I meal prep a few at a time . I love to eat my oats cold but you can def heat them up if you prefer.

Ingredients :

  • 1/2 old fashion oats
  • 1/2 almond/cashew milk
  • apples
  • tart cherries
  • toasted coconut flakes
  • cashews
  • figs
  • chia seeds
  • optional- protein powder

Mix your oats and milk together in a sealable jar , make sure you have enough milk to cover the oats. When you are ready to add the rest of the ingredients , it’s that simple! You can add your toppings the night before I just don’t like everything to be too soggy.

Remember , I run a FREE group on Facebook full of moms who are working towards a healthy lifestyle for them and their families . I would love for YOU to be apart of our MomUnity!!!  Find me insta ,  FB or comment below and I can add to you fitfam or we can just connect and chat

Post Baby Exercise Plan

7 Prenatal Fit Tips 

Pulled Pork Insta Pot Recipe

 

 

 

 

SaveSave

First Trimester Recap

First Trimester Recap

First Trimester Recap

First Trimester Recap

Not going to lie moms…. these first 13 weeks have not been the most fun! Baby number two is a lot different then Brody. I have not felt the best so far, mainly in the mornings but still not great all throughout the day. To make things worse  I had a cold for more than four  weeks ( still have it, thinking allergies )  with lots of coughing, sleepless nights and a stuffed up nose. I hope my first trimester recap helps me to connect with some new moms who are headed into the second trimester!!!

If you are wondering how my workouts have been? Well not good! If I don’t get it done first thing in the am then it didn’t get done. I had no motivation to workout even when I started I didn’t want to finish. I got in about 2-3 workouts a week maybe, that’s a big difference since I was working out 6 days a week.

If you think my workouts were bad you should have seen what I was eating. My poor nutrition definitely did not help me feel any better and it’s probably why I was lacking motivation to workout. The problem was I couldn’t even look at chicken or veggies, they all made me sick! All I wanted was carbs, cereal, and chocolate . Who else has been there? Fruits I was eating all day ,  I’m still snacking on mangos, watermelon and blood oranges .

Around 11 weeks I finally got my act together and started eating better.  I started to take Allegra ( my dr + my NP sister in law 🙂 told me too)  and it has made a HUGE difference in how I feel. I still have allergy symptoms but not half as bad as they were. I have never had allergies before so this is new to me! I went back to my normal way of eating and that’s when I finally started feeling better. Weeks 12-13 were very similar to week 11 . Eating pretty good and getting in more workouts and walks . I am drinking a protein shake but not everyday. I don’t love the company I am using and am on the hunt for a new one! With Brody I drank shakeology everyday but with this baby I couldn’t get it down for some reason! Once I find a fav I will share it. I plan to drink 2-4 shakes a week when needed.

I am so excited to keep sharing all about pregnancy number two and I would love to hear from some other moms who have had more than one kid! I run a FREE group on Facebook full of moms who are working towards a healthy lifestyle for them and their families . I would love for YOU to be apart of our MomUnity!!!  Find me insta ,  FB or comment below and I can add to you fitfam or we can just connect and chat

Post Baby Exercise Plan

7 Prenatal Fit Tips 

Pulled Pork Insta Pot Recipe

7 Prenatal Fit Tips ( 1st Trimester ) 

7 prenatal fit tips ( its trimester ) 

7 Prenatal Fit Tips ( 1st Trimester ) 

Congratulations! You just found out you’re having a baby and I’m sure  you are thinking  “ can I still workout?” First make sure to check with your doctor, ever pregnancy is different and we all want to be safe. Today I am sharing with you what workouts  I did  during my 1st trimester while pregnant with Brody and now with baby number two plus 7 prenatal fit tips ( its trimester )

My doctor told me I was free to continue what I was doing before I got pregnant just to make sure I didn’t push myself so I was out of breath.

With Brody I did lots of walking , 30 minute workouts ( 21 DF & 21 DFE) and crossfit. I modified most of the jumping because my boobs hurt to jump 🙂

Now that I am pregnant with baby number two I am doing only workouts from home & walking ( plus chasing Brody around) . I am still doing some BB workouts like 80 Day Obsession and 21 DF but I am also adding in my own circuits that I share every Sunday.

7 Prenatal Fit Tips: 

Find a sports bra and shoes that you love & are supportive

Walking counts as a workout! ( bring water with you )

Dress in layers so you don’t over heat. And make sure the room you workout   in is not too hot

Drink LOTS of water especially if you are sweating while working out

Eat enough to support your workouts, have a protein packed meal after your workout. I don’t recommend doing a fasted workout.

Stand up slowly after doing moves on the ground , you might get dizzy

Always listen to your body and modify/stop when needed

Workouts I have been doing with baby number two:

Workouts from week 12

Four workouts from week 11

Three workouts from week 9

 

SaveSave

Turkey Avocado Nourish Bowl

Turkey Avocado Nourish Bowl

Turkey Avocado Nourish Bowl

I am obsessed with nourish bowls right now! They are basically a salad with a carb/grain, nuts & seeds and a healthy fat. Although this one does not have a carb/grain I do sometimes add rice or sweet potato.

This Turkey Avocado Nourish Bowl was perfect , especially if you love arugula like me!

Turkey Avocado Nourish Bowl

 

Ingredients

1 large tomato, chopped

1 small red onion, sliced thin

Frozen turkey balls ( or make your own! )

1  avocado

1/2 cup corn  * optional

Olive oil cooking spray

3 cups arugula (or baby spinach)

1/4 cup sunflower seeds

lemon juice + olive oil

Steps

Chop tomato; slice onion ( I used less than half )

Cook your meat balls and your corn according to package

Cut avocados into chunks. Place all ingredients (except dressing) in a bowl. I added lemon juice and a TBS of oil to mine.

This made enough for me to have two servings plus some left over for tomorrow 🙂

Dessert : 

Frozen raspberries with whipped cream.

 

New workouts to try! 

 

 

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

SaveSave

Chocolate Almond Banana Bites

Chocolate Almond Banana Bites

Perfect energy bites for picky eaters and moms on the go! These taste great and only take about 5 minute to make ! My son loves them and would eat them all at once if I let him! I added in peanut butter and cocoa powder but you can leave those out and just have banana almond bites. Next time I was thinking off adding some honey!

 

ingredients : 

  • one banana
  • 1.5 cups of almond flour
  • 1 tbs peanut butter  * optional
  • 1 tbs cocoa powder

blend or mix all ingredients . Refrigerate 10 min then roll into balls. If mixture is too sticky add some more almond flour till you can roll it into balls. Store in refrigerator for 2-3 days

SaveSave

Four Workouts I Did This Week

Four  Workouts I Did This Week

Happy Easter! Here are the four 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 and the last HIIT workout can be done with no equipment .  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!

Booty Day

do all the moves for 15 reps then repeat all moves at 10 reps. Add weights when you can. Heres a clip of a few of the moves! 

  • squat hop side to side
  • half surrender – I added a band & dumbbell
  • glute bridge with dumbbells
  • split jump lunge – right then left
  • single leg hip hinge ( deadlift ) with a band- right then left
  • reverse lunge
  • narrow squats with dumbbells
  • side lunge + curtsey lunge – right then left

Upper Body Circuit

  • 3×10 chest press + close grip press
  • 3×10 plyo pushup + 8 single arm to double arm flys
  • french press drop set – pick a heavy weight and do as many reps as you can- then lower the weight and repeat – keep lowering and adding reps 3-4x
  • 3×10 single arm press + single arm front raise

Leg Day

this took me less than 30 minutes. I added weight to all the moves

  • side to side squat
  • band kicks
  • squat hops

2 sets of 10 ( 2×10 ) I added a band to all thee moves

  • side lunge
  •  lunge jump single leg

2×10

  • split lunge jump
  • goblet squat
  • squat cross leg jumps

2×10

Bonus: repeat all the moves one time through with no rest, 10 reps each.

 

Quick HIIT Today Body

Set your timer for 45 seconds on 5 seconds rest for 6 rounds. Rest & repeat . For round three I had to set the timer for 10 seconds rest!

  • starter lunge hop left
  • kettlebell swings or high knees
  • starter lunge hop right
  • burpees
  • soccer taps
  • squat hops

Click here for a quick demo of all the moves! 

 

SaveSave

Two Healthy Salad Recipes

Two Healthy Salad  Recipes

I feel like this first salad is the perfect summer salad…. to bad its March and we just had a snow storm !

I not sure why but when I am pregnant I love  a good salad and I normally am not a salad eater!! This first salad is perfect for those suffering from morning sickness , plus it helps with bloating because of the fiber ( and we all need more fiber in our diets )

I like to eat this first salad in the morning with a side of hard-boiled eggs. You need to eat a carb, protein & healthy fat with every meal so make sure you get a side of protein in!

The second salad is a spicy blend that is super easy to make and save . Since there are no greens in it it’s a great meal to make a head and save. The perfect meal prep mason jar salad.

Watermelon Salad 

ingredients:

  • 1/4 cup thinly sliced onion
  • 1-2 tbs lime juice
  • 1 tbl olive oil
  • 2 cups seedless watermelon
  • 2 cups arugula
  • 1/4 cup chopped mint
  • 2-3 tbs sunflower seeds
  • pasteurized ( if pregnant ) feta cheese

Add the first three ingredients + sunflower seeds  to a mixing bowl and let sit 10-15 min. Add the rest of the ingredients and toss to coat . Enjoy!

 

Sick of greens? ( spinach, lettuce, kale) Try this southwest chicken salad instead! I found this recipe over on beachbody and have tweaked it a bit to fit what I like !( I’m a picky eater)   I don’t eat beans ( I know they are packed with protein, I just don’t love them! ) so I add a bit more chicken and rice. I like to meal prep chicken to have on hand for the week and I always season a few with a spicy blend.

Ingredients

  • 3 Tbsp. balsamic vinegar
  • 2 Tbsp. fresh lemon juice
  • ½ tsp. lemon pepper
  • 4 tsp. extra-virgin olive oil
  • 2 cups black beans
  • 3 cups sliced orange bell peppers
  • 3 cups sliced red bell peppers
  • 1 cup thinly sliced red onion
  • 2 cups chopped tomatoes
  • 3 cups sliced grilled chicken breast
  • ½ cup shredded sharp cheddar cheese
  • 1 cup chopped fresh cilantro
  • 1/2 cup brown rice if you don’t use the beans.

First make the dressing by combining  vinegar, lemon juice, and lemon pepper in a medium bowl; whisk to blend. Slowly add oil while whisking; mix well. ( if you love this dressing double up the recipe to save for later ) 

Add beans ( or rice ) , bell peppers, onion, tomatoes, chicken, cheese, and cilantro in a bowl. Serve immediately. Meal prep this salad by making  it in a mason jar , cover and refrigerate for up to 3 days. 

Id love to hear from you if you try these salads! Did you love them? Did you tweak them? Comment below. And make sure to follow me on instagram for some daily inspiration !