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

 

More post you will love 

How long should my workouts be  

Summer fun + hit your goals  

 

 

 

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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

Are you a coffee lover? Check out my go to morning coffee . I ditched the coffee mate for something a little healthier!

 

 

 

 

 

 

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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30 Day Legs, Booty and Core Challenge

30 Day Legs, Booty and Core Challenge

Who is ready for a Legs, Booty and  Core Challenge ?? I hear from so many moms that what  help with their core and booty and this challenge is perfect to help hit those areas . Try adding in this  challenge to help tone your mid section and legs.

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

Second Trimester Home Workouts

Second Trimester Home Workouts

Happy Sunday & Happy Memorial Day Weekend! I hope everyone gets to enjoy the long weekend .  Here are the some of the  workouts I did this week+ a brownie recipe I tried and loved . 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!

 

HIIT Monday

60:10×3

  • burpee + 10 high knees
  • squat + lunge
  • jax
  • heisman
  • froggy lifts + 10 mt climbers

Legs

This week pick a weight that challenges YOU! Maybe try going up in weight a bit, even for a few sets!

  • narrow stance squat 3×8

Set timer for 30 sec with a 10-15 sec rest in-between moves. Complete all the moves , rest and repeat for a total of 6-8 rounds.

  • donkey kicks
  • sumo pulse squat
  • goodmorning
  • overhead lunges 
  • pause single leg deadlift 

Bi’s & Tri’s

  • 15 lying band curls , single arm
  • 10 hammer curls

x3

  • 15 high curls
  • 10 wide bar curls

x3

  • french press dropset ,  pick three weights , heavy , medium and light , do as many reps as you can
  • 20 band pull downs x2

 

MAX OUT:

  • dips
  • single arm db curls
  • band kickbacks

Full Body + Shoulders

  • BB Shoulder pres 3×5
  • arnold press 3×8
  • banded rear delt raise 3×12

21-15-9

Do 21 reps of each move, then move onto 15 then 9.

  • pull ups
  • DB thrusters
  • jump rope
  • in-out hops

Quick 12 min blast
100 jump rope
90 pulse squat
80 jax
70 soccer taps
60 mt climbers
50 frog hops
40 kbs or high knees
30 step ups
20 pull ups or push ups
10 burpee

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   

Here are some more posts you will love!

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Stress Free Pregnancy Workout Plan

Stress Free Pregnancy Workout Plan

Stress Free Pregnancy Workout Plan

Today I am sharing with you my  stress free pregnancy workout plan ( and what I did with Brody )

Every Sunday after I make my  weekly menu & shopping list I plan my workouts for the week. I have been aiming for 4-5 workouts a week . If for some reason I miss one ( which has happened a lot more with baby number 2 ! ) I just use that workout for next week.

With Brody I was doing crossfit and workouts from beachbody . So there wasn’t much for me to plan. I followed the 21 day and 21 day extreme workouts and did the workout of the day when I went to crossfit.

Now with baby number two I’m doing my own workouts from home. Some I make up and others I find online ( I share them every Sunday! ) I usually do one  to two leg days, one upper body day, a cardio/hiit day and a total body day and that will be my weekly schedule . I search instagram, pinterest and youtube for workouts when I don’t want to make up my own.

Planning the workouts on Sunday helps to keep me organized and prepared. Knowing what to do ahead of time makes life so much easier . If I am bored of my workouts or totally stumped then I jump onto BOD and do one of the workouts from there. When I do that I usually add in total body from 21 day fix or a booty day from 80 day obsession. This helps me to not become bored.

My advice for a stress free  pregnancy workout plan is to actually sit down and plan! Write everything out in a calendar, even if its weekly like me. It’s always nice seeing what to do and then being able to check your workouts off when you finish them . As your pregnancy progresses you are going to have to modify so plan too far ahead .

If you need help picking a plan for you please feel free to ask. I would be happy to help in any way.  I also have an awesome FREE accountability group on Facebook full of moms who are working towards a healthy lifestyle. If you are looking for a fun mom group Id love for you to join us!

 

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Four Home Workouts + Breakfast Recipe

Four Home Workouts + Breakfast Recipe

Four Home Workouts + Breakfast Recipe

Four Home Workouts + Breakfast Recipe

 

Happy Sunday! Here are the Four Home Workouts + Breakfast Recipe . I was feeling goo this week and got four workouts plus a daily walk in most days . 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!

Booty/Leg Day

Quick Vid of the band moves

  • glute bridge
  • bridge to clam with bands
  • feet together bridge

2×15

  • leg lifts
  • tap side to side
  • press backs
  • laying side raise taps

2×15

  • deadlift
  • side lunge
  • band walk

2×15

21 DFX upper body

60 seconds each move

  • push ups
  • row
  • flys
  • band lat pull down

x2

  • press
  • band pulls – flys/ delts
  • side raises
  • up right row

x2

  • hammer
  • dips
  • concentration curls
  • kickback/french press

x2

HIIT Cardio

40:15×6

  • ropes
  • step ups
  • jump rope
  • skate lunges
  • burpee
  • kbs

Total Body Workout: 

Video demo

  • DB thruster
  • front raise
  • bent over row
  • glute bridge pull overs
  • push ups
  • db flys on back
  • curls
  • kick backs
  • band pull down

ten reps each : three times through.

 

 

Superfood Packed Overnight Oats :

Superfood Packed Overnight Oats :

I love over night oats! I make mine the night before or I meal prep a few at a time . I love to eat my oats cold but you can def heat them up if you prefer.

Ingredients :

  • 1/2 old fashion oats
  • 1/2 almond/cashew milk
  • apples
  • tart cherries
  • toasted coconut flakes
  • cashews
  • figs
  • chia seeds
  • optional- protein powder

Mix your oats and milk together in a sealable jar , make sure you have enough milk to cover the oats. When you are ready to add the rest of the ingredients , it’s that simple! You can add your toppings the night before I just don’t like everything to be too soggy.

Remember , 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

 

 

 

 

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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