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

Post Baby Exercise Plan

Post Baby Exercise Plan

Post Baby Exercise Plan

 

I get a lot of questions from expecting moms and moms with newborns about how to get into a post baby fitness routine. So I thought I would tell you how I did it after having Brody!

Start slowly . Starting a post baby exercise plan after having a baby can be overwhelming . Start by going for daily walks and stretching. You might be feeling sore from holding the baby all the time, we tend to have awkward posture while feeding/nursing , bouncing or wearing a baby. Walking is a great way to start, getting the blood flowing is going to make a huge difference. Plus getting out in some fresh air is always a good idea. And don’t forget to stretch after. Try adding in some light yoga or stretches for you back, shoulders, neck and arms. You can always go to youtube and find some yoga or stretching videos to help you!

For me I have beachbody on-demand ( BOD ) and there are TONS or stretching and yoga videos on there. I followed the 3 week yoga retreat before starting my first workout routine. If you have any questions about BOD please let me know!

When you are cleared to work out I suggest looking into some diastasis recti rehab moves you can add in. A lot of women get ab separation and you need to fix this before you start working out or you are always going to have the ” mom pouch”  Sit ups and crunches are not the way to start! If you want to read more about ab separation and how to fix it click here 

Once you are ready you MUST find a plan that works best for you. There are tons of free workouts online/pinterest/youtube/my workouts ect. If this is how you plan to start, that’s great but you need a plan! Once a week find the workouts you are going to do and write them out. Make a weekly to monthly calendar if you can and check off the days when you are done. You can start with 2-3 days a week and slowly build back up. If you need help picking out workouts to do feel free to ask me. Remember every Sunday I post 3-4 new workouts for you to try.

If you have a streaming program ( like me with BOD ) pick you plan. After the yoga retreat I jumped right into 21 day fix from BOD. This was great because it was 21 days of 30 min workouts I did during Brody’s first nap of the day. It made working out a bit easier because I had a program to follow. Again there are TONS online , even free one, so do a little research and pick your plan. I stream mine right from my tv so I used to turn it on right when I woke up . Sometimes it sat on my tv for a few hrs before I hit play but constantly seeing it reminded me to do it!

One big thing that helped me when Brody was super little was to workout during his first nap. When I woke up I put my workout clothes on and the second he fell asleep in the am I got it done. I knew I would feel energized after & it would help me get through the day.  If I skipped my morning workout thinking I would do it later , it didn’t happen! By the time the afternoon came around I was usually too tired to do it. I liked to get it done early and if I needed a nap I could do it during one of his afternoon naps. Babies sleep a lot so you will still have time to rest!

Pick workouts that are quick but effective. Doing an hour-long workout just isn’t going to work right away! 30 minutes is a perfect time frame . There were times when Brody was awake for my workouts but I could entertain him in his swing or play mat for 30 minutes .

My last tip is don’t be too hard on yourself ! If you miss a day or your workout didn’t go as planned its OKAY! Babies can be unpredictable , do everything you can to make things easier for you ( workout ready, clothes ready, bottles ready ) but know if you miss a workout life goes on and there’s always tomorrow !

 

Check out these workouts you can do right from home! And make sure to add in this squat challenge ASAP!

 

 

SaveSave

Workouts I Did This Week

Workouts I Did 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 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!

 

Legs & booty workout by Whitney 

  • 5 sets of 5 | hip thrusts.
  • reduce weight.. 1 set of MYO-REPS hip thrusts! 10 reps, 5 second rest, 5 reps, 5 second rest, 5 reps
  • 3 sets of 8 | sumo 3/4th squats
  • finished off with 3 sets of 8 straight leg DL to 8 sumo squat

Click the link above for her video

 

Upper Body Toning :

3 sets

  • 10 front band raise
  • 10 rear delt band raise
  • 10 side delt band raise

3 sets

  • 10 wide barbell press
  • 8-10 side lateral raise with a hold

3 sets

  • 10 bicep  curl
  • 10 tricep push-ups

+ HIIT Fat Blast : 40 seconds on, 20 off for 5 rounds

Click here for video demo 

  • 2 long jump + 2 side shuffle
  • 4 plank jax + burpee
  • 4 squats + 4 plank shoulder taps
  • burpee + 8 mt climbers
  • 2 lunges + 8 high knees

x2

25  Minute Full Body Tabata Fun

Set your timer for 20 seconds on, 10 seconds rest for 8 rounds. Do each of these two move circuits . Rest one min before moving onto the next two moves. So you will do 20 sec jump jax, rest 10 sec then 20 sec high knees for a total of 8 rounds ( 4 rounds each move ) There are lots of tabata timers online to make it easier!

  •  jumping jax & high knees
  • burpees & mt climbers
  • squat pulse & squat hops
  • push ups & dips
  • plank jax & dumbbell jax

 

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 

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

30 Day Squat Challenge

30 Day Squat Challenge

Summer is coming , let’s get our booty ready for our bikinis! This 30 day squat challenge is the perfect addition to add to your day. Remember if you are not sure what a move is feel free to ask me below ( or on insta ) OR you can google it!!

30 Day Squat Challenge

Id love to know when you start, comment below &  make sure you follow me on insta for more motivation!

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

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

SaveSave

SaveSave

SaveSave

SaveSave

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.

 

 

Insta Pot Pulled Pork

Insta Pot Pulled Pork

My first real meal made with my new insta pot was a SUCCESS! I found this pulled pork recipe here  and we made sandwiches for dinner. Brody even liked it ( although it ended up being too spicy for him because of the sauce I used! )

I did change this recipe a bit. I bought all my ingredients from Trader Joes. What I love most is this did not take all day to make . When it was all done the total time was about two hours.

My ingredients :

  • pork loin
  • 1 cup bbq sauce  – Sriracha & roasted garlic bbq sauce
  • 1 cup chicken stock
  • coleslaw – packaged tahini, pepita & apricot slaw kit
  • rolls – sweet pull apart Aloha rolls

Here are  the cooking instructions

 

SaveSave

SaveSave

SaveSave