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


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


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! 



Summer Recipe + Dinner For A One Year Old

Summer Recipe + Dinner For A One Year Old


I have summer & grilling on my mind! If you are anything like me and love mangos then you will love this kabob recipe. I have been totally obsessed with mangos recently and have been searching recipes to try. I found this one at and I didn’t really change a thing ( normally I change recipes ) We paired this with brown rice and Brody ( who is one ) love it!


  • ¼ cup fresh lime juice
  • 1 Tbsp . olive oil
  • 3 cloves garlic , finely chopped
  • 2 tsp . chili powder
  • ½ tsp . sea salt – I use pink Himalayan 
  • ¼ tsp . cayenne pepper
  • 1 lb . raw chicken breast , boneless, skinless, cut into 1-inch cubes
  • 2 tsp . raw honey
  • 2 medium mangos , peeled, cut into 1-inch cubes
  • 1 medium yellow bell pepper , cut into 1-inch cubes
  • 1 medium orange bell pepper , cut into 1-inch cubes
  • 2 medium red onions (or sweet onion), cut into 1-inch cubes

First you will make the marinade  by combining the  lime juice, oil, garlic, chili powder, salt, and cayenne pepper in a small bowl; whisk to blend. Set aside.

Add your chicken to a dish and  pour half of the marinade over the top; toss gently to coat. Cover and refrigerate for 20 minutes to 4 hours.

Next you will stir honey into remaining marinade. Set aside.

Time to make the kabob’s. Place a piece of chicken, mango, bell pepper, and onion  onto a skewer. Repeat twice, so the skewer has three pieces of each ingredient. Repeat with seven remaining skewers. Discard marinade that contained chicken.

Brush skewers with reserved honey marinade mixture. Grill or broil skewers for 6 to 8 minutes, turning every 2 minutes and brushing with honey marinade, or until mango is softened and chicken is no longer pink in the middle.

Brody’s Dinner 

Most nights Brody eats something very similar to us . On the nights we have soup I make him something different only because he hasn’t quite figured out how to use a spoon.

I don’t buy him food that I wouldn’t eat ,  like lots of those kid specific chicken nuggets and gross microwave pizzas!!! ( I mean ellios taste so good but I don’t buy it!!!) I do buy the frozen chicken fingers from Trader Joes ( we love those! ) and frozen sweat potato fries. I believe TJ has some dino nuggets that aren’t terrible we just haven’t tried them yet!

Shaws sells these broccoli / cheese tots that Brody loves .  He would eat the whole bag if he could. I try to give him veggies every night, he gets a lot of our left overs. Anything roasted he loves . He ate all of this and then threw his plate at me!


  • Trader Joes frozen breaded chicken
  • sweat potato fries – frozen
  • roasted cauliflower & carrots( carrot recipe , click here  !)
  • Green Giant Veggie Tots Broccoli & Cheese – target sells them 


Make sure you follow me on instagram , I share mine and Brodys food daily!




Making The Clean Swap In My Home

Making The Clean Swap In My Home


I have decided to swap out A LOT of things in my house for cleaner healthier options, and I’m not just talking about food! I made a post on my Facebook and instagram about how I am ready to buy safer products for my family, and my FB post exploded!!! I want to do it all, cleaning products , make ups, lotions, nail polish, baby products … you name it!

I am overwhelmed with all the info! People gave me so many different companies and products,  I wasn’t even know where to even begin.

From what I read every site told me  to stop buying any products that have artificial fragrance ( check the ingredients list & avoid  if it  says ‘fragrance’ or ‘parfum,’  that means it’s probably an artificial fragrance) We need to  look for products that are scented with essential oils ( or make my own )  or products that says something like ‘proprietary blend of essential oils’ , these are generally safe to use.

I have decided that I’m going to start with my cleaning products and then lotions . Sounds weird but let me tell you how. I am going to make my own using oils! I have wanted to get into essential oils for a while and this seems like the perfect time.

There are TONS of recipes on google about how to make your own safe cleaning products that actually work.  So that is what I am doing!

I have ordered my oils , saved a bunch of recipes and made a list of things I need. I’m starting with an all-purpose cleaner , a glass cleaner and dish soap. Then I am moving onto  hand soap and lotions for me and Brody. Since a lot of the recipes call for the same ingredients I’ll be able to make soaps, face wash and lotions for me and Brody without buying a ton of different things.

This is not  happening over night! This is going to take me some time and I’m excited to share this whole process with you all. Once I’m all set with my above activities I will move onto to make up which is going to be an investment !

If you have a favorite homemade recipe Id love to know it! Comment below, leave me links to your fav sites , tell me your favorite essential oils . I know nothing and want to learn everything!!!


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


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


  • 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


  • 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!

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 


  • 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.


  • 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 !



10 Fit Tips For BUSY Moms

10 Fit Tips For BUSY Moms


We all know that motherhood can be CRAZY busy, but it is so important they we remember to take care of ourselves. I hear it all the time ” I’m so busy with my kids , I don’t have time for me” Let me tell you know, you can’t live like that!

You will be a much happier mom for your whole family if you are making your health & fitness a PRIORITY. It’s not selfish for you to take time to work on you. Studies have proven that exercise and eating right helps fight depression, helps keep your energy up, helps prevent disease, I feel like I could go on forever with all the benefits!!!

So where do you start? Here are a few fit tips to help get you started plus keep you on track.

  • workout early before the day is gone. Who else has woken up around 6am then looked at the clock and it’s already 2pm and you still haven’t brushed your teeth!? Getting your workout done in the am is the way to go! Plus if you workout out later in the day its easy to keep pushing off until you finally say ” Ill do it tomorrow “
  • have a plan .  Find a program you like , do the workouts I post ( or the 100000s others posted on pinterest!) go on demand and pick your workout. If you know what you are doing it makes it easier to get it done
  • include kids or plan around them.  I workout during nap time or set up play stations that I know will entertain him long enough for me to finish. Older kids might love to join in
  • find a success partner . Grab a friend or family member to join you. Or join my virtual wellness group on Facebook – leave a comment below and I will add you!
  • meal prep . You don’t have to go crazy. I find just prepping my snacks for the week helped a ton when I was a new mom. Have food that is easy to grab makes it easier to make the right choice
  • stay motivated . Follow your favorite fitness people online to stay motivated. Hang that bikini or dress in a place you can see it everyday. Motivation can be hard to keep especially if you are not seeing the results that you want. But you need to keep moving forward !! Find some inspirational blogs/pod casts whatever it takes!!
  • if you MUST workout in a gym find one with a daycare
  • train with HEAVIER weights!  You’ll get more bang for your bucks and burn more calories – just think you lug around a  toddler or baby in a heavy seat, you can lift heavier than those 5-8 lbs weights. Compare 30 min of running to 30 min of weight training and you will be surprised at how much more you burn ( and build muscle ) with weight training .
  • stop eating your children’s food!!!!! We all do this. If you added up that “bite’ here & there it adds up quickly . And the worst part is you probably don’t even realize you are doing it
  • set short-term and long-term goals . You need goals.  Maybe you are just starting and you plan to workout 2-3 times a week ( short-term)  and then  increase a day every month till you hit 5 days a week ( long-term)  . Or you have a goal to do 20 push ups by summer and you have 4 months to get there. Setting and hitting short-term goals makes it easier to stick to those bog long-term goals that seem so far away.

I hope you enjoyed my list and it helps you get started or helps you to keep going! Id love to hear from YOU! Let me know your favorite fit tip . I am always excited to hear something new that could help us moms out!

Check  these THREE workouts 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


  • 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


  • 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 .


10 Things You Might Not Know About Me

10 Things You Might Not Know About Me

If you follow me on social media then you might know a lot about me! But I thought it would be fun to add ten things you might NOT know about me!!


  •  I am a certified personal trainer and have a sports nutrition cert through ACE.  
  • I have four small tattoos, but I really want a sleeve!! I always said I would wait till after I got married , my mom didn’t want me to have tats in a dress. But guess what? I eloped and didn’t even wear a dress sooooo I think its time for a sleeve!
  • I have known Shane ( my husband ) my whole life! We grew up together at the beach surfing and playing kick the can. 
  • I used to be the pickiest eater you have ever met!!! Shane is the one who got me to try new things
  •  I grew up playing soccer , like all year round its all I did
  •  I  was a die-hard skateboarder, had a mini ramp in my yard at one point, knocked a tooth out with my board! I can still skate now & feel totally comfortable on a board.  
  •  I used to live off of burger king kids meals, always chicken nuggets
  •  I didn’t try red meat till about five years ago. Shane told me if I try it he would pay for a month of crossfit- so I did it! 
  •  I have always loved  ford broncos and still want one.
  • I have had three wrist surgeries and have very limited movement in my wrist.