HIIT Abs At Home

HITT & Abs , everyone’s favorite home workouts. HIIT is definitely my go to these days. Most HIIT workouts are quick and effective, every moms dream!! Below are two HIIT abs at home workouts you can do using only a timer and your body weight. Id love to hear from you after you try this workout. Comment below and let me know if you loved it & if you were sore the next day!

HIIT Abs At Home

Workout one:

set a timer for 40 seconds on 15 sec rest ( advanced try 45:10) set the timer for 5 rounds .

10 high knees + one burpee ( repeat for 40 sec )
sit up + mason twist
10 mt climber + 10 cross body mt climber
slow bike abs
6 plank shoulder tap + plank jacks

Repeat 1-4x

Workout two:

Move through each move as quickly as you can. Try your hardest not to rest throughout the whole workout!

100 jumping jacks
90 high knees ( each leg )
80 mt climbers
70 standing single leg crunch ( bring knee to elbows meeting at the chest )
60 plank jacks
50 high knees ( each leg )
40 v- ups
30 plank up downs
20 high knees ( each leg )
10 squat jax
Bonus: 60 second plank hold

October 31, 2018October 29, 2018

Sanity Saving Tips for Life with a Newborn & Toddler

Being a mom is hard ! Once you add a new baby to your family it can get even harder and more stressful . Moms are constantly wondering why the new baby is crying, is she hungry, tired, sick… And if you have more kids at home you worry about them too. Are they dealing with the new baby okay? Are they getting enough attention ect! The worries are endless but I hope to help you release some of that stress with my sanity saving tips for life with a newborn & toddler below. Life is definitely different now that baby number two is here !

Mom Tip: A friend told me if both kids are crying grab the older one first, the baby is okay, but the older one will remember this moment and might be feeling neglected, if possible tend to the older kids needs first!

Id love to know your tips for surviving with a newborn! Get the convo started below .

Sanity Saving Tips for Life with a Newborn & Toddler

develop a routine & stick to it. I’m sure you have heard this before a 100 times… and that’s because it works! I know plenty of families with no routine and I’m not sure how they get through the day but I can tell you they seem more stressed then me! This will be a life save for you and your toddler. My almost 2-year-old is a creature of habit so jumping back into a routine after having our daughter was a must.
if you can, have your partner take your toddler for an hour a few mornings ( even just one or two will help ) a week so you can catch up with an am cat nap those first few months. Newborns sleep a lot and that’s the perfect time for a quick nap ( or shower! )
nap when your kids nap . Take time to rest during ONE of your newborn naps. If your toddler doesn’t nap anymore pick a time to have quiet time during one of the new babies naps where you just relax and watch a movie on the couch!
exercise once you are ready. Listen to your body ( and doctor ) you don’t want to jump back into your workouts too soon but exercise is a great way to boost your mood and give you more energy. Plus you want to be in great shape now that you have kids to chase around. Our daily walks started as soon as we got home from the hospital and we all love them.
carve out time to do things you love/ spend time with just your spouse. Hopefully your toddlers goes to bed early like mine! That way you have time at night to relax with your partner . Pick a night once a month if you can for date night or time away with a friend .
stay connected with your friends. This is so important! You can’t spend all your time with only your kids. Make sure to stay connected with your friends. Make plans once a month, text daily to say hi and if you can plan a get a way with some friends, you deserve it ! Some mom friends and I went out last week at 5 and were home in time to help with bedtime! Even if it’s just a quick night out, its worth it.
be kind to yourself. Always remember you are doing an awesome job! Being a mom is tough work and newborns are so unpredictable until they are on a great schedule. Be nice to yourself !
involve your toddler when you can. Brody loves to help me clean , throw things away, take the trash out ect. When I am busy with the new baby I give him a towel and his own bottle of “cleaning ” spray ( it’s just water ) and have him clean the windows & tables . He also loves to go tot he fridge and get us waters , when I see him about to break down I quickly ask him to go grab me a water, works every time!
spend time outside when you can. Fresh air is a must for me! We try to get outside for at least 30 minutes a day to burn off some energy. Bored toddlers are no fun! Getting them outside will help them burn some energy & have some fun. I wear the new baby so I can still play with Brody. Lately we have been loving obstacle courses . Brody and my you get boxer like to do them together !!

October 26, 2018October 15, 2018

Full Body Home Workout

Who else loves a quick full body home workout ? I love to do quick workouts like this on days I just can’t fit in a workout in my home gym. I love quick workouts that can be done with nothing but my body weight. Trust me your heart rate will be up and your legs & arms will be burning! This workout is also a great one to do when you are traveling .

Id love to hear from you, whats your favorite body part to train at home??

Full Body Home Workout

50 jumping jax

40 high knees

30 mt climbers

20 squat jax

10 burpees

REST

50 squats

40 sec plank leg lifts alternating legs

30 lunges ( each leg )

20 sumo squat calf raise

10 burpees

x1-2

REST

50 plank shoulder taps

40 dips

30 push ups

20 sit up + cross body punch

10 burpees

x1-2

October 24, 2018October 23, 2018

Find Your Mom Groove

We all know motherhood is amazing . But becoming a SAHM can seem a little crazy. Iv been a SAHM now for 21 months and I LOVE it, but I agree that it is not for everyone . Some of my friends are just starting to have their kids and they always ask me ” what do you do all day , do you go crazy?!” You have to find your mom groove . This might take some time and that’s okay.

Don’t be fooled by the moms that look like their lives are totally amazing. Remember social media is a place that people post their BEST pictures so stop comparing your life to theirs . Life isn’t always having the best behaved kids, cleanest house on the block or always looking like you just stepped out of a salon! But you can feel good & have some awesome days with your kids as a SAHM.

Id love to share with you how I found my groove and how you can too. Below are my tips for:

getting a schedule together
when to clean/organize
you time
schedule for your kids
taking back your mornings

Find Your Mom Groove

Getting a schedule together : It might not sound fun , but having a daily schedule can make your life so much easier. I like to plan my weekly menu on Sundays or Mondays and meal prep to make things a bit easier. I wake up every morning around the same time ( before your kids if you can ) While having my morning coffee and doing my MM I try to plan my day. Now that the cooler weather is here its easier for me to stick to mine and Brodys schedule. ( more on his schedule below ) We eat lunch and dinner the same times each day to help keep the day predictable . You need to find a schedule that works for you and your family.
When to clean : I like to clean and organize the house all day, ha! We try to clean up all the toys before we move onto something else. It sounds weird but Brody loves to help clean, we vacuum & mop the floors together 2-3 times a week after breakfast. While Brody eats lunch I quickly pick up the house and then do laundry once he goes down for a nap , this doesn’t take long so I still have time for other things while he naps. I also like to get dinner ready during his nap time. After dinner I make sure to clean the kitchen, waking up to a clean kitchen will make your morning stress free! As soon as Brody goes to bed at 7 I do another quick clean up. Since I kind of pick up throughout the day the house never feels totally out of control
You time. You need time for yourself . Make some YOU time in the am or pm before your kids wake up or after they go to sleep. Even if you take time for you a few times a week it can help. You need to feel good to get your groove back! Every morning make sure you get dressed , wash your face and throw on some mascara , staying in your PJ’s all day is never a good idea. Make sure you are also putting your health first and eat a balanced healthy diet.
Schedule for your kids. Again this might not sound fun but get your kids on a schedule. Eat and sleep around the same times everyday. This is Brodys schedule now but I will change things up as he gets older.
Take back your mornings. This one sounds the hardest but trust me it is worth it. Wake up before your kids and your day will be a little less stressful. I wake up and do a miracle morning and I highly suggest you do some version of this!

October 19, 2018October 18, 2018

The Best Ways To Recover From Your Workouts

Muscle soreness is real! When I take some time off from training , the first week back is always the toughest. Stairs become impossible , lifting my arms to do my hair hurts and picking up the kids is awful!! no matter how many times i do front squats or wall balls two days later I CAN NOT walk!!! Does this happen to anyone else? Sometimes being so sore after a workout also makes me not want to workout again till I’m better which could be 4-5 days . I know if I want to see results I can’t take 4-5 days off between each hard workout so I have been dedicating some time to my recovery. Below are some of the best ways to recover from your workouts .

Id love to know how you recover! Comment below you favorite ways to recover.

The Best Ways To Recover From Your Workouts

Do a proper warm up & stretch after. Warming up will help prevent injury and stretching after your workout can help with muscle soreness.
Foam roll & use a lacrosse ball. My foam roller is a must. I try to use it right after my workout but I also use it a day or two later when I’m feeling extra sore. I know foam rolling can be painful but it’s totally worth it! I use my lacrosse ball for tough knots in my shoulders and traps. The ball is much better then the roller at reaching those small knots.
Epsom salt baths. I know its tough to get a bath in if you are a busy mom like me but if you are feeling EXTRA sore and tired I highly recommend an epsom salt bath
Get moving! I know this sounds counter productive but sitting all day will make you more sore! Get moving , go for a little walk and do some yoga if you can.
Stay hydrated + bcaas. Lots of water and branch chain amino acids can help too. I like to drink my bcaas during and after my workouts . It might be a placebo effect but I think they totally help with DOMS!

October 17, 2018October 13, 2018

The Living Room Workout

Sometimes us busy moms just don’t have time for a long workout. There are days when I want to do something quick right in my living using just my body weight. This little workout is perfect to do first thing in the am to help give you some extra energy throughout the day. Sometimes a quick effective workout is all I need to feel good & energized! Below is a quick living room workout you can do when you just don’t feel like working out .

The Living Room Workout

25 jumping jax

20 squats

15 mt climbers ( each leg )

10 push ups

5 burpees

10 sumo squat hops

15 lunges ( each leg )

20 plank jax

25 high knees ( each leg )

20 squats

15 sit ups

10 leg lowers

5 v -ups

Repeat 3 times!

October 12, 2018October 10, 2018

How To Workout With Your Toddler

Having kids has definitely changed my life in so many ways! When it comes to my workouts , a lot has changed. Before Brody I would go to crossfit around 9 and hang around after without any worthy about the clock. Once I had Brody that all went out the window! The 9am class was during his nap time, getting up before him was NOT going to happen and the I was too tired for the night class . Since my workouts are important to me I HAD to find time to get them in. Working out during his nap time was just not for me. I had other things I wanted to do ( like blog ) during his nap so I knew I needed to figure something out. Below are some tips that worked for me and I hope they can help you too! Jumping back into workouts post baby can be hard , remember start off slow until you find your groove !

Do you workout with your kids? Id love to hear from you , share some of your favs below .

How To Workout With Your Toddler

Walk/run with a stroller . We did lots of walking ( I am NOT a runner! ) I think walks count as a workout, especially with a new-born.
Bike ride. You can ride with them or if your kids are old enough they can ride while you run. We put Brody in a bike seat pretty early. He loves the bike and it is a total leg burner
Swimming . Depending on your kids age this can be hard. Since Brody can’t swim on his own I can use him as a weight or red water while he floats in his tube. Brody loves to be thrown in the air and caught, combined that upper body move with some squats int he water and you have a great workout!
Involve them . I give Brody some 1lb weights while I do one of my workouts and he loves it. He likes to do the jumping moves, planks, mt climbers ect with me. It’s great for both of us. I can usually get in about a 30 min workout with him
Playground workout. Take your kids to the playground and get a workout in. First you can chase your kids around the play ground, that will feel like a workout! You can also do lunges & squats while they swing, do pull ups on the monkey bars or get a whole body weight circuit in while they play. Grab some mom friends and make it a weekly date.

Postpartum Life Tips

I can’t believe its been one week since having Remi! Coming home from the hospital after having a baby can be scary! Not only do you now have a new life to take care of, you have to take care of yourself as well ( and siblings!) If you are not feeling great postpartum , caring for your newborn can be even more difficult and stressful. If you are feeling not so great always remember you are NOT alone! Are you are looking for a fun community of moms Id love for you to join my private face group . We share lots of workouts, recipes, tips and best of all we all support each other . Just send me a friend request and a message and I can add you!! Below are some of my postpartum life tips that helped me when I had my son and just recently after having my daughter. You’ll notice I didn’t write sleep as a tip, I feel like everyone tells you to sleep when you can, we all know that!

Postpartum recovery isn’t always easy but you can thrive with a little self-care and some help of course!

Postpartum Life Tips

Right after coming home:

Use the perri bottle from the hospital when going to the bathroom ( take the bottle home too ) especially if you have a tear ( you don’t want to be wiping
Take sitz baths. My Dr told me ten min a day is long enough , no need to sit for too long
Make padsicles if you are swollen ( google it ! )
Buy those sprays/ witch hazel ect you see all over pinterest !
Take as much stuff from the hospital as you can , then use amazon for things you still need. I bought a bunch of stuff before having Brody then got doubles of almost everything at the hospital . Wait to buy things till you know what you’ll need. You can always amazon in the hospital and you know it will be at your house when you get home!

After a few day:

Eat “healing” foods . Our bodies will not heal properly if we are not eating right. Eat foods full of vitamins, antioxidants and minerals and eat clean protein , fats and carbs . You and your baby need all those nutrients
Drink a TON of water ( and pineapple juice if nursing )
Bend over correctly . Your muscles are tight , sore and maybe weak. Remember to always use proper form with picking things up.
Wear a belly band. I wear mine for about 45 min a day
Walk around. Sitting around all day will leave you sore, tight and tired!
Stretch daily, add yoga when you feel up to it
Say YES to help with meals . If someone offers to bring a meal over say yes! You can always freeze it and have it handy when in a pinch
Create a routine that works for you and your family & stick to it
Self Care. Make sure you are taking care of YOU! Shower when you can. Wash your face and brush teeth right when you wake up. Change out of your pjs! Throw some mascara on. Have a glass of wine & relax at night
Enjoy your newborn and new way of living!

Id love to know how you survived after having a baby? Share below your go to postpartum tips .

October 5, 2018September 18, 2018

Make Ahead Breakfast Ideas

Having breakfast ready on busy mornings is a must especially this time of year for a lot of moms who are trying to get their kids off to school. It’s so easy to skip breakfast or grab something unhealthy on the go. Instead save time, money & your health by planning a head! Below are my favorite make ahead breakfast ideas with links to the recipes! Meal prep is not always fun but it definitely makes life easier and I highly recommend giving it a try

I try to have a protein, fat and carb with most of my meals . The recipes below are packed with protein to help fuel your busy mornings. Id love to hear from you, what is your go to breakfast on busy days??

Make Ahead Breakfast Ideas

Quinoa egg muffins

I make these and use all different veggies depending on what I have in the fridge

Overngiht oats

This is another recipe that I mix up constantly. Pick your fav liquid of choice ( milk, almond milk, cashew milk, water ) and mix with oats. When ready to heat you can heat up or eat cold. Top with your favorite fruits, nut butters, chocolate, protein powders ect!

I make these or regular pancakes and freeze them. I like to use kodiak cakes mix , the chocolate is my go to!

Egg Sandwiches

These are easy to make , I make mine with eggs, bacon & cheese on an english muffin. Once cooled I wrap in tin foil. I defrost then heat in microwave.

Egg cups

We like the recipe from above or I switch the ham for prosciutto

Chia seed pudding

Soak seeds overnight with your favorite nut milk . I like to add collagen to mine for some extra protein & nutrients , but the chia seeds alone are packed with protein. When I’m ready to eat I top with fresh fruit.

Energy balls

October 3, 2018September 18, 2018

Four Kid Friendly One Pot Dinners

When scrolling pinterest I always click on a recipe that says quick , easy or kid friendly, any one else?! By the time dinner comes around I need life to be simple and these four kid friendly one pot dinners are a life saver. I have even made these house before during nap time and then re heated them for dinner and they still taste great.

For the fried rice dinner feel free to make your when fried rice, we LOVE the frozen one from trader joes and tend to use that instead of making my own. I also sometimes use a bag of mixed frozen veggies when in a pinch for the chicken sausage dinner. I think fresh or frozen veggies this meal still taste great.

Four Kid Friendly One Pot Dinners

Insta pot Bacon & Turkey Meatball Pasta

bacon
frozen meatballs
tomatoes
sauce
pasta – we used a veggie pasta
fresh basil
parm cheese

Add your frozen meatballs to the insta pot. Next add your pasta, bacon , cherry tomatoes, sauce & basil. Add 3-4 cups of water . Season with salt & pepper . Set insta pot for 10 min high pressure. When its done do a quick release . Add parm cheese , mix and enjoy!

Chicken fried rice

chicken
Trader Joes fried rice & veggie mix
egg

Cook chicken in your favorite oil, we use olive or coconut. I tend to season with just salt & pepper but feel free to season your chicken however you like. Once chicken is cooked remove from pan and shred. Next add the frozen fried rice and an egg, mix well. Add your chicken back in and cook till rice is done.

Chicken Sausage & veggies

chicken sausage
peppers
zucchini
sweet potato
tomato

Add everything to a pan , season with salt and pepper . Cook till chicken is done and veggies have s

Chicken noodle soup ( insta pot)

chicken
4-6 cups chicken broth
carrots
celery
onion
noodles

Cook chicken in insta pot . Follow directions for your pot. I usually do about 10 minutes depending on chicken thickness. Once cooked shred or cub.

Next add everything else to the pot . Cover and set to seal. Pressure cook for 4 minutes and then use the quick release to vent . Mix and serve!

Swell Fitness Mom

Posts

HIIT Abs At Home

HIIT Abs At Home

HIIT Abs At Home

Sanity Saving Tips for Life with a Newborn & Toddler

Sanity Saving Tips for Life with a Newborn & Toddler

Sanity Saving Tips for Life with a Newborn & Toddler

Full Body Home Workout

Full Body Home Workout

Full Body Home Workout

Find Your Mom Groove

Find Your Mom Groove

Find Your Mom Groove

The Best Ways To Recover From Your Workouts

The Best Ways To Recover From Your Workouts

The Best Ways To Recover From Your Workouts

The Living Room Workout

The Living Room Workout

The Living Room Workout

How To Workout With Your Toddler

How To Workout With Your Toddler

How To Workout With Your Toddler

Postpartum Life Tips

Postpartum Life Tips

Postpartum Life Tips

Right after coming home:

After a few day: