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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Diastasis Recti, A Plan To Help You Close The Gap

Diastasis Recti, A Plan To Help You Close The Gap

You have probably heard about the “mom Pooch” but you might not actually know what it is. It could be ab separation , and the good news is there is a way to fix it!

Diastasis recti  happens during pregnancy when the two large ab muscles separate due to your growing uterus. In some cases your  ab muscles go back to normal once you give birth but in  a lot of women  they do not.  Diastasis recti is very common and often called the mom pooch. If you do have an ab separation ( even if your kids are older ) you can do some moves at home that can help close the gap.

Remember always check with your doctor first before adding in any of the moves from below. Also a Dr can help determine the size of your gap.

I hear from moms all the time that they can not get rid of their belly. Diet and traditional exercise will not help fix DR. You can be spot on with your nutrition and still not see the results you want if you are suffering from DR.

Check for Diastasis Recti: 

First you need to check to see if you have DR.  To do so:

  • Lie on your back with your knees bent and the soles of your feet close to your butt.
  • Place your  hand on your abdomen with your fingertips flat at your belly button, fingers facing downward.
  • Gently push your fingertips into your abdomen while rolling your shoulders off of the floor, keeping eyes looking up
  • Here is where you will feel for a separation between  your ab muscles. A  2-2.5 finger gap or more signals diastasis recti.

Close the Gap

Start by doing the  five moves  listed below 5-10 reps per move every day for a week.  Each week add 5-10 more reps in . You want to take deep breathes in and out and really focus on the muscles you are contracting . Try these moves for a month or two and then re-test your ab gab. Avoid sit ups, v ups and planks for now.

Abdominal Drawing In

Draw ins NOT suck ins. This move will safely start to engage and strengthen your ab muscles.  Drawing in is not the same as sucking in, instead its   done by using your  inner ab muscles to pull your abdomen  toward your spine. Think about using your  lower  abs for this move.  This move  is something you can do as you walk around your house, as you sit & stand, when you pick up the baby ect or you can do it lying down .

Belly Breathing

Lying flat on your back.  Deeply inhale, your belly & chest should  inflate. Next you will  slowly exhale all the air out, drawing in your abdominal wall & hold that draw in for as long as you can ( image that you are wearing a corset)  You can also do this move standing up tall. You will  inhale deeply just like if you are on the ground and  exhale, drawing your belly button in and up toward your spine( again image you are wearing a corset )  and hold that draw in for as long as you can

Abduction  Ab Activation

Grab a resistance band and loop it right above your knees.  Lying on your back exhale, draw in and engage   your pelvic floor muscles while you pull your knees apart. Rest & repeat.

Draw in  Rotations

With  a broomstick or small pvc pipe behind your neck on your shoulders, perform the belly breathing from above, when all  your air is exhaled and you are holding your breath and drawing in, slowly rotate from side to side for as long as you can .

 Heel Sliders

Lie flat on your back  with your knees bent ,  feet flat on the floor. Exhale as you engage your core  and slowly slide one heel  along the ground until your leg is straight. Inhale,  engage your core then exhale as you bring your heel back to the start position.

There are a TON of videos on youtube to help learn how to breath correctly I highly recommend watching a couple.

Id love to hear from you! Do you have a gap? Or did you get one after having kids? I love to know if these exercises worked for you. I plan on adding them in this fall after having this baby!

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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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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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How Long Should My Workouts Be

How Long Should My Workouts Be 

How Long Should My Workouts Be 

How Long Should My Workouts Be 

How long should my workouts be, I get asked this question all the time . Personally I think everyone is different and what works from me might not work for you. That being said I have done lots of different kinds of workouts at all different lengths. At crossfit , the classes where an hour-long but we did not workout that whole hour. After the strength portion the actual workout was anywhere from 8-20 min  on average . Post Brody I started with 30 minute workouts , mainly 21 day fix, max 30 and 21 day fix extreme. I had great results with those quick workouts . I also did 80 day obsession after Brody , those workouts are longer , between 30-60 min. Honestly didn’t love the longer workouts anymore! Mentally, I believe it’s easier to  motivate myself for a 30 min workout.

Why I love shorter workouts:

30 minute workouts are my jam! 45 minutes is my limit . Being a mom is busy and finding the time to get a workout in can be hard BUT we can all mange 30 minutes a few times a week. I found with the longer workouts I skipped them more or Brody was over it by 40 minutes and Id have to stop anyway. The best results I have seen are when I do quick effective workouts with a combo of weights & cardio. Honestly,  I went from skipping /dreading my longer workouts  to looking forward to my quick short ones . I always feel great after. Remember no matter how long your workout is quality & focus  is far more effective than quantity.

Remember everyone is different and you might have to test out some workout times, programs , classes ect to find what works best for you.

Pregnant:

I find 30 minute workouts are perfect when pregnant . Always remember to listen to your body, rest when needed and modify as your pregnancy progresses . As you get further along you may want to shorten your workouts even more, maybe to 15-20 min . I typically do about 30 minutes and that’s just perfect for this growing body. I aim for 4-5 workouts a week but I will include a long walk as my workout. It doesn’t all have to be in the gym. Remember short workouts are still effective !

After baby:

After having Brody quick 30 minute workouts were a must! No mom as time for an hour-long workout unless your gym has a day care! I plan to stick to my 30 minute workouts after baby number 2 comes this fall.

How to  have short effective workouts:

  • plan your workouts / follow a plan and be ready. Have your mat, weights, timer whatever you need ready for the workout
  • limit your rest periods
  • focus on the workout . Turn your phone off. It’s crazy how much time can be wasted checking our phones  during a workout
  • try timed workouts . Do circuits that are timed out or set your timer for 30 minutes and see how many rounds you can get done in the time frame
  • make a playlist. Make a 30 minute play list and stop skipping songs. Here is another big time waster . Changing the song searching for the right one can add a few extra unwanted minutes to your workout
  • find a workout video/program that is only 30 minutes and follow along

How long do you typically workout for? Do you love quick 30 minute workouts like me or do you love those longer ones?? Id love to know, comment below and get the convo started.

 

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Free Home Workouts For Summer

Free Home Workouts For Summer

Free Home Workouts For Summer

Free Home Workouts For Summer

This week I changed up my routine and did workouts from Lauren. It was nice having everything planned out for me! I did modify a few moves so I will share her versions and mine! Make sure you head to her site to check out the workouts . Below are four free home workouts perfect  for the summer .

Free Home Workouts For Summer: 

Legs:

1 set:

  • 15 hip thrust
  • 10 step up knee raise
  • 15 goblet squat
  • 25 mt climbers

Do each move for 15 reps 3 x through before moving onto next move. Add weight each round:

  • hip thrust
  • back squat
  • split lunge
  • overhead squat

Finisher: 1 set

  • 15 lunge to knee raise
  • 15 side bend
  • 15 kbs
  • 15 donkey kicks

Chest & shoulders: I also challenged my online group to 100 push ups this day!! Have you joined our group?

1 set:

  • 15 push ups
  • 15 plank in outs
  • 15 press
  • 15 plank taps

Do each move for 15 reps 3 x through before moving onto next move. Add weight each round:

  • chest press
  • incline press
  • shoulder press
  • arnolds

finisher: 1 set

  • 15 y raises
  • 15 shoulder taps
  • 15 side raises
  • 15 push ups

Cardio:

1 set:

  • 15 high knees
  • 15 mt climb
  • 30 high knees
  • 15 burpee

3 sets: 15 reps each: move fast:

  • jumping jax
  • kbs
  • jump rope
  • burpee

finish: 1-2 sets:

  • 15 side bends
  • 15 step ups
  • 15 squat hops
  • 15 ball slams

Glutes & Back:

1 set:

  • 10 donkey kicks
  • 10 clams
  • 15 squat hops
  • 15 deadlift

Do each move for 15 reps 3 x through before moving onto next move. Add weight each round:

  • band kickbacks
  • goodmornings
  • sumo deadlift
  • band row

finisher: 1 set :

  • 15 bent over row
  • 15 rear delt flys
  • 10 weighted burpee
  • 10 squat hops

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Free Home Workouts For Women

Free Home Workouts For Women

Free Home Workouts For Women

Free Home Workouts For Women

Happy Sunday. Here are four free home workouts I did this week. Remember I share my workouts every Sunday so make sure you subscribe to my email list so you never miss any of my posts!

Question for all the pregnant ladies who are reading, how many days a week do you workout?? Id love to know , comment below or over on my  instagram

Free Home Workouts For Women:

Legs

Strength circuit: 

sumo squat 2×6

10 single leg deadlift into 8 split lunge x 3

HIIT Circuit one:

12 weighted sumo squat jumps
10 single-leg jump ups on a box
8 Squat , reverse lunge, reverse lunge

x2

HIIT Circuit two:

jumping box squat hops
squat walk
30 toe taps

x2

Arms

30 seconds each move with no rest between moves. Repeat a total of 5 times

  • curls
  • bent over row
  • band tri pull downs
  • press
  • cleans

Full Body Circuit:

Break these moves up however you need too

  • 200 squats
  • 150 KBS
  • 100 push ups
  • 100 box step ups
  • 4 farmers carry – I went around my barn

Legs again! 

1 1-4 squats : 3×5
 
15 curtsey lunge leg lift 
20 squat jax
X3
 
10 deadlift
10 Banded kick backs 
10 Banded push backs 
X3
 
10 weighted burpee 
20 box hop overs
X3
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Three Intense Home Workouts

Three Intense Home Workouts

 

This week I did some of Laurens workouts , but I did change a few to fit my needs since I am pregnant!  My workouts ( or hers) are perfect if you are ready to step up your game!

 

Legs

5 minutes of jump rope . Set a time for 30/30. So you will jump rope for 30 seconds and rest for 30 seconds for a total of 5 minutes.

1 set 

20 goblet squat

2 sets – repeat these two moves twice before moving on

10 squat hop

15 ohs

2 sets

20 squat hops

15 oh lunges

2 sets

15 squat hops

20 stiff leg deadlift

1 set 

10 squat hops

That whole circuit is ONE round! Repeat if you can . I did it 2 times

Cardio

10 minutes . Set timer for 30/30. Do 30 seconds of kbs-rest 30 sec then 30 sec mt climb, 30 sec rest. Repeat for 10 minutes.

KBS

mt climbers

REST

8 minutes . Set timer for 30/30. Do 30 seconds of step ups-rest 30 sec then 30 sec jump rope, 30 sec rest. Repeat for 8 minutes.

step ups

high knee jump rope

REST

10 minutes . Set timer for 30/30. Do 30 seconds of ropes or burpees-rest 30 sec then 30 sec ball slams or high knees, 30 sec rest. Repeat for 10 minutes.

ropes or burpees

ball slam or high knees

Arms

20 chest press

10 pull overs

x2

one set of 15 high pulls

20 in out curls

10 kickbacks

x2

one set of 15 kbs

20 press

10 side raise

x2

one set of 15 pull ups or push ups

5 minutes: 30/30

burpees

That whole circuit is ONE round! Repeat if you can . I did it 2 times

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   

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