Three Home HIIT Workouts

Three Home HIIT Workouts

Three Home HIIT Workouts

Three Home HIIT Workouts

Who else loves quick HIIT workouts? Quick effective workouts are my jam, there is no need to spend hours working out to see results . Add these three home HIIT workouts to your routine to help push you past your comfort zone. These quick workouts are perfect to do while your little ones nap!

Do you have a favorite HIIT workout ?? Id Love to hear about it. Comment below so I can give it a try!

Three Home HIIT Workouts

Workout one: 

one minute each move: take 10-15 seconds between moves: repeat 3-4 times

  • curl & press
  • kbs
  • dips
  • mt climb
  • deadlift highball with kettlebell
  • high knees
  • dumbbell squat
  • jumping jax
  • alternating dumbbell lunge
  • quick skater lunges
  • sumo squat hops

Workout Two: 

15 minute HIIT ABS:

30 seconds each move : NO rest between moves.

  • plank jax
  • high knees
  • mt climbers
  • v – ups
  • bike abs
  • legs up crunch

Rest one minute repeat 5 times

Workout Three:

Tabatas: 20 seconds on: 10 seconds rest x8.  Rest no longer then 60 seconds between circuits .

circuit one:

  • frog hops
  • jumping jax

circuit two:

  • kettlebell swings
  • standing mt climbers

circuit three:

  • squat hops
  • plank up downs

circuit four:

  • figure 8 lunge
  • star jumps or tuck jumps

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Second Trimester Recap

Second Trimester Recap

Second Trimester Recap

Second Trimester Recap

I am officially out of the second trimester and into the final stretch! Below is my second trimester recap about our summer and what we have been up too!

Pregnancy.  As of now I have had it pretty easy. I passed my glucose test, I have no clue how much weight I have gained but I’m going to say not a lot! I’m at the point where I go tot he doctor every 2 weeks for check ups. I had Brody 15 days early , if that’s the case again then id have this baby in late September!!! No new preggo symptoms or cravings . Most of my clothes do NOT fit me but all my sun dresses do so that’s what I have been wearing most. These last few weeks have ben HOT and humid but we spend most days at the beach so I haven’t been overly hot . Luckily no ankle swelling and I am still moving pretty easily!!

Workouts. Going really well despite the heat the last three weeks.  Getting 4-5 30 minute workouts  in per week plus some walks. My walks are shorter because I have to stop to pee all the time! The days we had extreme humidity I couldn’t go for walks, it was too hot! 

Nutrition. Still eating fairly clean. My diet always changes in the summer with some extra ice cream. I will splurge on the real deal but I do also love the yasso bars and feel guilt free eating those . I have been eating lots of sweet potato toast with peanut butter , bonus , Brody loves it too. I also started tracking my water intake making sure I drink over 80 ounces everyday ( prob why I have to pee all day! ) 

Life . We moved! That was a lot of fun… We moved when I was pregnant with Brody and hopefully this will be our last move!! It has been fun setting up Brodys room and getting the new babies room ready!! Just recently I have been waking up early , like 515am. I haven’t had trouble sleeping just once I’m up that’s it, no falling back to sleep! 

Brody . He is also waking up early. Normally he would sleep till about 6:45/7 but he has been getting up around 540 every day. He also just started developing some  separations anxiety from me and Shane , he throws a fit when we leave him! I just started some more  structured play and a new schedule for him. We have always followed a schedule since the day he was born but we are pretty flexible with it. The schedule helps us but it also helps Brody know what to expect. I will be sharing his new 18 month schedule that we plan to stick to for a while soon in a blog post! Brody did great at his 18 month check up. Shane had to take him because I also had an appointment. Brody weighs in at 22 pounds!! 

Summer.  Lots of beach time! Getting in as much time at the beach with Brody as we can. We try to go every afternoon after his nap. Lots of times we end up eating dinner at the beach and staying up way past his bed time!  

 

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August Daily Challenge

How To Workout With Your Toddler

August Daily Challenge

Happy August! Summer is flying by , bummer I know!! I thought I would make August a little more fun by adding in some daily challenges we can all do together !

Below are the daily moves . Add them to the end of your workout and make sure you keep track of your reps so you can try to beat your number every week! Connect with me on instagram or Facebook and let me know how you are doing!!!

August Daily Challenge Moves : 

Set your timer for 60 seconds: how many safe reps can you do ?

Monday: burpees

Tuesday: squats

Wednesday : push ups

Thursday : skaters

Friday: star jumps

Saturday : sit ups

Sunday : Rest or Plank hold

 

Avoid The Stay At Home Mom Burnout

Avoid The Stay At Home Mom Burnout

Avoid The Stay At Home Mom Burnout

Avoid The Stay At Home Mom Burnout

Stay at home moms have so much going on and it can be tough on your mind and your  body. With so much responsibility you might feel exhausted all the time . But with a few simple changes we can hopefully fix that and avoid the stay at home mom burnout

Avoid The Stay At Home Mom Burnout

  • Try new things .I know most of us live by a schedule because our kids thrive when they have a routine. But sometimes switching things up can be nice. Try going to a new park or class. Or if you normally go tot he park in the am try going later in the day.  Try out a new lunch spot or picnic in the park once a month.
  • Get ready in the morning. Even if you are doing nothing that day you will feel better knowing you are dressed and ready.  Getting dressed can help change your mood for the day. I’m not talking full faced make up ( unless that’s your thing!) Just get out of your pjs and do something nice with your hair. You will feel more put together and ready to take on the day.
  • Get out of the house !I know this can be tough , especially with multiple kids and during the winter months but it’s so important to get out.  Go for walks , play at the park, head to the beach for a walk .
  • Wake up before your kids. This is tough, especially if your kids do not sleep through the night. But having time in the am to you is amazing! I start my day with a miracle morning and I swear it has changed my life.
  • Ask for help.  And I’m not just talking from your partner. If a messy house is stressing you out maybe hire a cleaner once a month to come in to help out. If grocery shopping is a big stressor, do curbside pick up or have them delivered. Check out pinterest for “mom hack” ideas on rainy days or days you just can’t find something to do with he kids.
  • Focus on you.  Take some time away from the kids. You deserve this! Get your hair done, head out with a friend or have date night a few times a month with no kids!

Remember no one is perfect! Keep in mind that your house is going to be messy sometimes, dinner will be late, the kids will be cranky and that’s OK! Sometimes its okay to leave the dishes in the sink all day !! Don’t expect everyday to be the perfect day, we all have off days . Being a stay at home mom is HARD work and I know you are doing awesome! Kids are exhausting but we love them anyway! And always remember, some day they will be in school all day and you are going to miss these crazy days at home, I know I will!!

 

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At Home Dumbbell Workouts

At Home Dumbbell Workouts

At Home Dumbbell Workouts

At Home Dumbbell Workouts

Happy Sunday! Are you ready for some new at home dumbbell workouts to try this week? I hope you are ready. Lets challenge ourselves this week . Ask yourself this question before you begin , Am I using heavy enough weights to challenge myself??? If you don’t answer YES right away then its time to up your weights! Even if it’s just for one set each round. Try it out and let me know how it goes.

At Home Dumbbell Workouts

 

HIIT Monday:

45:15

  • Lunge- squat – lunge
  • burped with push up
  • skaters
  • star jumps
  • mt climbers

x3 ( make it longer by adding 1-2 more rounds! )

Booty Day

  • sumo squats
  • deadlift
  • lunge left then right
  • glute bridge
  • single let glute bridge left then right

12×3

Chest & Shoulders

Add weight each round . Ex: I started with 10 pound dumbbells for round one, round two used 12 and round 3 used 15

  • chest press
  • flys
  • lat pull down
  • arnold press

15x 3

one-two set of 10-15

  • y raises
  • t-plank push ups
  • max effort plank hold

Total Body Thursday

  • thruster
  • single leg deadlift hold + row , each leg
  • lat raise
  • glute bridge hold + chest press
  • dips

12×3

HIIT Bonus:

 

30 Minute Home Workouts

30 Minute Home Workouts

30 Minute Home Workouts

30 Minute Home Workouts

Are you ready for some new 30 Minute Home Workouts to try this week? Who has time for long workouts?? Not me! Especially in the summer. I am loving my quick but effective workouts. I started doing some tone it up workouts this week and below I have shared what ones I have been doing with my modifications.  These workouts are perfect for busy moms, first & second trimester and post baby.

30 Minute Home Workouts

Total Body Monday:

  • 15 thrusters
  • 30 figure 8 lunge pass throughs
  • 30 single arm kettlebell swings ( alternating each swing )
  • 15 single leg glute bridge – each leg
  • 15 fast step ups

x3

Upper Body Blast:

  • 15 row + kick back
  • 15 curls
  • 30 dumbbell punches
  • 15 plank jax
  • 10 burpee row

x3

Tri set: no rest:

  • 10 db flys
  • 10 db chest press
  • 10 push ups

x2

Bonus: 100 squat hops

Legs & Booty 

  • 15 curtsy pule lunge each leg
  • 20 goblet squat
  • 15 deadlift
  • 60 second band squat walk

x4

HIIT Thursday:

45:15

  • squat jack
  • high knees
  • jumping split lunge
  • burped box jump
  • mt climb

x3

 

 

 

Postpartum Green Smoothie

Postpartum Green Smoothie

Postpartum Green Smoothie

Postpartum Green Smoothie

How we fuel our bodies after having a baby is just as important as when we were pregnant. My go to postpartum green smoothie is the perfect pick me up to help you the nutrients you need. This green smoothie is also great when pregnant or anytime after your baby is born!  It’s so important to pack in the nutrients and stay hydrated, especially if you are nursing & working out.

Postpartum Green Smoothie

You don’t need a juicer for this recipe, just a high-powered blender. I like to start by adding the water and greens alone and blending those until they are mixed will. Next I add the rest of the ingredients.

 

Ingredients:

  • 1  coconut water cup water – loaded with vitamins and is an immune booster
  • 1/2 water
  • 1 cups kale or spinach – loaded with nutrients
  • 1/2 avocado – helps with inflammation
  • 2 cups frozen pineapple – helps with healing and has lots of vitamin C
  • 1 banana – heart healthy & loaded with B6, B2 , C
  • 2 tbsp chia seeds- protein, calcium, fiber, energy booster , SUPERFOOD!

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Start A Healthy Pregnancy Routine

Start A Healthy Pregnancy Routine

Start A Healthy Pregnancy Routine

Start A Healthy Pregnancy Routine

Having a healthy pregnancy routine is a must if you want to have a joyful pregnancy and birth. A healthy routine includes more than just eating right and exercising daily ! Below I will share my healthy habits, steps on how you can add them into your life and lastly how to commit to your new habits for life .

Start A Healthy Pregnancy Routine

First we need to pick some healthy habits to add to your routine. There are lots of things you can  try , you will need to find what works for you. These habits are what work for me.

Habits:

Starting your day with a positive mindset and a short meditation is an awesome way to relieve stress and we all want a stress free pregnancy. You can meditate throughout your day too if you are feeling tense . Start by taking 5 minutes every morning for you. Read some positive quotes, check out your vision board, list some things you are grateful for, do some light stretching  or visualize your perfect day.

We all know how import exercise is for our growing bodies. This doesn’t mean you have to spend hours in a gym. There are plenty of non gym activities you can start adding to your routine. Try going out for a morning or post dinner walk to start.

Meal planing is just as important as exercise. We want to fuel our bodies and growing baby properly. Check out these superfoods you can add to your diet. Taking some time once a week to meal plan and prep some easy recipes/snacks will help make your life so much easier.

It’s also important you listen to your body everyday and take some time for you.  Relax with a big glass of water and a book. Even if it’s just enough time to read one chapter . You time is important when it comes to a healthy pregnancy.

Action: 

Next its time to take action with those healthy habits from above. Start slow if you need too. Maybe each week add a new habit. I think stating your day with a morning routine is the most important but feel free to do things differently than me. Each day you can build on your habits. Maybe days 1-3 you walk for 10 minutes , then by day four you jump to 15 minutes. It takes time to build a routine so don’t give up when things get tough!

Make a planner so you can mark off things that you have completed. Write the different habits with different colors on a calendar and check off each day that you complete your new healthy habit.

Commit:

Now its time to commit. Commit to what you can do each day to help make your pregnancy healthy . Please don’t stress out if you miss a new habit every once in a while, that’s okay, we are human !! This is your plan so make it around your life & goals so that way you will stick to it.

I hope these tips and habit help you to have a healthy joyful pregnancy! Id love to hear some of your healthy routines . Get the convo started below .

 

 

 

New Home Workouts

New Home Workouts

New Home Workouts

New Home Workouts

Happy July! How fast did June fly by? Crazy that the 4th of July is already this week. I hope you have a great time celebrating and you get to enjoy yourself ! Below are some new home workouts just for you.

I also have some exciting news .  I am running another FREE Accountability Challenge!! July 8th I’m going to do another 30 day accountability challenge in my private Facebook group! We will start right after the 4th when we all tend to fall off track!

I’ll be doing three give aways this time , I’m thinking:

  1. a target GC
  2. some bands that I love that I use for leg day
  3. a fun “recovery box ” full of some things we need to help recover from our workouts!!!

All you have to do is join my FREE online group and join in on the fun!!!  Once you find me on FB just ask to join. We share helpful tips, workouts, motivate each other, share recipes and MORE! If you or any of your friends want to join us let me know and I will add you to the group!!!!!

New Home Workouts : 

Tabata Tuesday 

  • ropes
  • step ups

rest

  • burpee row
  • thurusters

rest

  • pull ups x4
  • curls x4

rest

  • dips
  • jump rope

rest

  • ropes
  • ball slam

rest

  • 180 squat
  • DL HP

Hump Day

  • 25 sumo squat + calf raise
  • 25 single leg deadlift – each leg
  • 25 stationary lunges – each leg
  • 25 in out squat hops

x4

 

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Pregnancy Super Foods You Should Eat

Pregnancy Super Foods

Pregnancy Super Foods You Should Eat

Pregnancy Super Foods

Being pregnant defiantly makes you think a little more about the foods you eat.  I know I make sure I am eating a balanced diet full of all different foods so I can help my baby grow and develop properly . Below i have listed  some pregnancy super foods you should eat to help nourish your body & baby. If the food is new to you or you’re not sure how safe it is for you make sure to talk to your dr first!! This is just a list of foods I found to be beneficial that I ate while pregnant with Brody and am eating now with baby number two.

You can also continue to eat these foods post baby if you are nursing to help make sure you keep your supply up and are feeding baby the best way you can! I also added a lot of pineapple juice to my post baby diet. I heard it helped with milk supply and to help avoid getting clogged ducts.

Pregnancy Super Foods You Should Eat

  • bananas. helps avoid hyper tension
  • berries . vitamin C, fiber, folate and fluid.
  • pineapple . Vitamin C
  • dates.  Energy boost
  • bell peppers. Red bell peppers for vitamin C
  • sweet potatoes . Vitamin A
  • almonds – vitamin E
  • Eggs. not just egg whites! Vitamin D and choline for baby brain
  • yogurt. Calcium
  • avocado. Potassium and healthy fats
  • Quinoa . Protein
  • chia seeds. Loads of micro nutrients
  • coconut oil . Healthy fats

These are my go to pregnancy super foods that I could eat daily/ weekly without getting sick of them ! I tried adding a few of these foods to each meal throughout my day to help keep me full and fueled properly. Good nutrition is so important especially for us active pregos!!

Id love to know your go to pregnancy super foods? Comment below , Id love to hear from you

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