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 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!

How To Workout With Your Toddler

How To Workout With Your Toddler

How To Workout With Your Toddler

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.

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Postpartum Life Tips

Postpartum Life Tips

Postpartum Life Tips

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 .

Make Ahead Breakfast Ideas

Make Ahead Breakfast Ideas

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

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

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!

Make Ahead Breakfast Ideas

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.

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.

 

 

 

 

 

Healthy Energy Snacks For Tired Moms

Healthy Energy Snacks For Tired Moms

12 Healthy Energy Snacks For Tired Moms

Healthy Energy Snacks For Tired Moms

Having the right snacks in the house is a must for us tired moms! Quick & easy snacks are a must around here, anyone else love to snack?! These healthy energy snacks for tired moms are a life saver for my family & I hope they help yours too!

The best part about the snacks below is they are not loaded with sugar so you are not going to crash after eating them . There is nothing worse than eating unhealthy foods then feeling worse than ever about 20 minutes later! Maintaining a healthy life for me and my family is number one on my list and I know when I make better food choices I am a better mom and wife!

Bonus , these snacks are great for busy kids too!!

12 Healthy Energy Snacks For Tired Moms

  • Nuts. Almonds , walnuts, cashews, sunflower seeds. Remember to go for the unsalted ones.
  • Fresh , frozen or dried fruit
  • Avocado , plain or on toast
  • Hummus on pita bread
  • Yogurt – I like full fat and unflavored . Lookout for sugar content , most flavored yogurts are full of sugar.
  • Hard boiled eggs . Every week I make a bunch of eggs in my insta pot. This is an everyday go to snack in our house !
  • Peanut butter on rice cakes – add a banana for even more flavor
  • Energy balls
  • Protein smoothie
  • Chia seed pudding
  • Tuna
  • String cheese

Do you have a favorite go to snack to help boost your energy? Get the convo started below , Id love to try your snacks!!

 

 

Self Care Tips for Moms

Self Care Tips for Moms

Self Care Tips for Moms

Self Care Tips for Moms

Putting yourself first isn’t always easy, especially for busy moms. We  tend to put  house work, kids, spouse, dogs first but somehow forget about how important it is to take care of ourselves.  It’s okay to feel healthy, look awesome &  feel awesome all while taking care of your family.  Below are some of my favorite self-care tips for moms . Id love to hear your go to tips , comment below and get the convo started.

Self Care Tips for Moms

  • make sleep a priority
  • start your day with “you” time  & gratitude . Wake up before your kids and have time for yourself.  Set the  intention for the day to make it a good one.
  • 20/80 your eat healthy & workouts  ( stay hydrated )
  • pamper yourself at least once a month ( more if you can! ) You don’t have to go crazy. Take a hot shower & use an essential oil scrub,  use a face mask, get your hair done or relax with some coffee ( or wine ) and a diffuser .  Sneak in a nap if you can!
  • make time with your friends . Go out to lunch, take a walk , join a mom book club or take a cooking class with friends!
  • unwind at night. After your kids go to bed take time for you to unwind. Put the phone down and unplug for a bit, connect with your spouse, get comfy and watch a movie. It’s okay to relax and forget about what needs to be done!
  • try meditating or other “self-care ” aps. I love using simple habit to do quick guided meditations.
  • get dressed every morning.  Get out of your pjs and throw some mascara on! Even if you are not leaving the house, it will make you feel better
  • ask for help! I know this is easier said then done but sometimes us moms need help so don’t be afraid to ask.
  • keep a gratitude  journal . If you are having a bad day you can always go back and read through it

 

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Become A Morning Person

Become A Morning Person

Become A Morning Person

Become A Morning Person

Are you trying to become a morning person ? Maybe you are looking to take control of your day by taking control of your morning. That was my plan when I started googling  reasons to become a morning person. Being a SAHM has made it difficult for me to get up before my son. Instead I was waking to the sound of my son yelling for me ( sound familiar ?) . It wasn’t till I read the miracle morning that I realized I needed to take control of my mornings.

I was doing so well with my morning routine ..until summer hit and trouble sleeping happened due to this growing belly! But its time for me to get back to my morning routine and I’m super excited to get started and share with you how I plan to do it!

There are tons of benefits of waking up early. Research shows that people who wake up early are happier and healthier, that should be reason enough to get up !! Waking up early can lead to a more productive and stress free day. Mornings can be the BEST time of your day . Take the challenge with me and become a morning person!!!

Become A Morning Person

  • Go to bed earlier Duh! But the best way to wake up early is to go to bed early ( and ready for the next day ) Give yourself a bed time and stick to it! If you have to set an alarm in your phone to go off every night to remind you to get ready for bed.
  • Put your phone down before bed & establish a routine ( and don’t start scrolling as soon as you wake )
  • Set your alarm for the same time everyday. Make it your schedule & turn it into a habit. We thrive on schedules. STOP hitting that snooze button , it is not helping you at all, instead its making you grumpy that the alarm keeps going off so now you are starting your day grumpy… no one needs that.
  • Set your coffee maker . I set my coffee maker to go off every morning at the same time. It’s about 30 minutes before my son normally wakes up . The smell of the coffee is enough for me to get up! Plus theres nothing better then enjoying some hot coffee alone 
  • Wash your face right away. Even if you just splash some water on, it will wake you right up
  • Start your day with a GIANT glass of water ( before coffee )
  • Make stretching part or your am routine. If you are like me and cannot workout first thing in the morning try doing some light stretching 
  • Try doing A miracle morning  .

Remember , waking up early is hard at first but it WILL get easier when it starts to become a habit you love. It won’t take long to so just keeping going!! Id love to hear from you , what has worked to help you become a morning person??

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Get Out of Your Funk and Back To Healthy Living

Get Out of Your Funk and Back To Healthy Living

Get Out of Your Funk and Back To Healthy Living

Get Out of Your Funk and Back To Healthy Living

Sadly Labor day has passed , summer is over and the kids are back to school . ( and I’m still pregnant ! ) Almost everyone I know is ready to for  change !  Who else had too much ice cream, pasta , bread and cocktails??! By the end of summer we are all in a funk and ready to get back to our normal healthy lifestyles . I know I’m craving normal meals and my daily workouts . When was the last time you got a good workout in? If you said June , trust me you are not alone!

Get Out of Your Funk and Back To Healthy Living

  • set small goals. Set some daily , weekly and monthly goals. Set goals you know you are going to crush! This will give a confidence boost and help you to get out of that funk and to keep going!
  • figure out your biggest challenges. What is going to be your biggest obstacle ? Workouts, nutrition, meal prep, motivation ect . It’s best to figure out your biggest challenge and come up with a plan to get past it.
  • be honest with yourself about how you go to this point. Be honest, maybe you enjoyed ice cream every night, skipped your workouts most days, had  too many cocktails . Being honest with yourself and how you are going to make a change will help you get back to feeling great a lot quicker .
  • simplify your life/meals/workouts.  Make it simple. Don’t get crazy and find some over complicated recipes and meal prep ideas on pinterest. Keep everything easy and make your workouts fun till you get back to a good routine
  • get outside. Take a morning walk or after dinner walk. Getting fresh air & exercise is a great way to boost your mood
  • buy some new things ! Get a new workout outfit, water bottle, sneakers or something fun to make meal prep more fun. Adding something new is exciting and can help get you out of that funk. You don’t have to go crazy, sometimes just a new water bottle is enough for me!
  • start small. Don’t go crazy and throw away all the food in the house and sing up for workout classes 7 days a week. Take it slow. Maybe start with some walks and clean up your diet slowly . Going from 0 to 100 is not going to help you make this healthy lifestyle a long-term thing.
  • focus on one thing at a time. workouts / nutrition. If you have to start with one thing at a time. Take a week a focus on nutrition . Get back to feeling good , heal your gut  and then add in your workouts .
  • track your foods. I know this isn’t always fun! But tracking what you eat even for a few days can give you a lot of perspective about what needs to be changed.
  • finish the day the right way.  Relax, take a hot shower, stretch if you need too. Get your workouts ready for the next day so you have no excuses. Pour a big glass of water and have it ready for when you wake up.  Organize the house a bit so you don’t wake up to chaos. And don’t forget to go to bed early!
  • talk about it/ find an accountability partner. Sharing your new goals with somewhere is a great way to help keep you on track. You can help keep each other accountable and help each other out when things get tough.

Id love to hear your best tips for getting out of a funk! Comment below and let me know .

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Before Baby Freezer Meals

Before Baby Freezer Meals

Before Baby Freezer Meals

Before Baby Freezer Meals

When I was pregnant with Brody I had big plans to make some freezer meals for after but I never got around to it! Now that I have my insta pot meal prep is so EASY that I had no excuses this time around. Below are the meals & recipes  that I have made , most are pretty healthy and will serve me, my husband and Brody.

I have been making double batches of the meals below, one for us to eat now and one to freeze so I feel like I am a meal prep queen!

Before Baby Freezer Meals & Recipes 

I made this in my insta pot. I followed the directions for the meat balls but made some changes for the rest. I plan to reheat on the stove tope so I will be adding 2 cups chicken broth, zucchini, carrots and pasta  on the day we eat this!  Everything else got frozen.

There are tons of recipes out there for pie. Mine is my mother in laws recipe . I made the pie but did not bake it. I will bake from frozen the day we eat it.

these are mainly for Brody but will be great if we are in a pinch or to add to a meal/salad for lunch

I did a double batch of this because we love taco soup!! On the day we eat this  I will add avocado and some more cheese .

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I also frozen some plain shredded chicken , I plan to make buffalo chicken zucchini boats with it but it can be used for other recipes .

Everytime I make kodiak pancakes I make a double batch and freeze them for post baby. Just heat up from frozen in the microwave. These will be perfect for me or Brody for a quick breakfast.

Id love to know your favorite make ahead & freeze recipes! Share some below .

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My Favorite Personal Development Books

My Favorite Personal Development Books

My Favorite Personal Development Books

My Favorite Personal Development Books

If you follow my in instagram ( you should ! ) then you see me share quotes in my stories all the time. People always ask me what books the quotes come from so I thought I would share the PD books I have read this year. Below is a list of my favorite personal development books that I think you will love too.

If you do decide to read some of my favs remember reading the books is one thing but actually doing what the books suggest is whats going to help change your life!

My Favorite Personal Development Books

  1. Miracle Morning ( I have read three! )
  2. The universe has your back
  3. The Secret
  4. The 12 week year
  5. The energy Bus
  6. Rejection Proof
  7. The Compound Effect
  8. Spirit Junkie

Are you a fan of personal development books? Id love to know some of your go to books. Please share below !!

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