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.

 

More post you will love:

home workouts 

my morning routine

staying on track this summer 

 

 

 

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

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!

 

 

 

 

 

 

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
More post you will love

SaveSave

SaveSave

How To Feel Awesome Everyday

How To Feel Awesome Everyday

How To Feel Awesome Everyday

We all want to wake up everyday and feel our best right?! I think each morning gives us a new opportunity to do just that. Even if we have to “fake” it at first , doing the things below can help you to feel awesome everyday!!

Below are some steps on  how to feel awesome everyday but if you are looking for more check out my miracle morning routine for more tips.

Ready to feel awesome everyday:

Take some time to write down a few things that make you happy.  Add reading this list into your morning routine ( check out my routine here ) Now list a few things you can do TODAY that will make you feel awesome. This list is things you can do now or throughout the day like workout, play with your kids, have a hot cup of coffee, spend time with your partner, read a chapter of your book ect..

My list:

  • hot coffee while doing my morning routine without Brody to distract me
  • morning walk with the family
  • outside morning play with my dogs
  • read something motivational
  • adding things to my pinterest boards to better my life
  • spending time at the beach
  • catching the sunrise or sunset
  • declutter , organize the house
  • workout

Everyday pick a few things from your list that you can do to help you feel awesome and excited for the day. You may need to update your list with new ideas every month .

More ways to start the d ay feeling awesome:

Are you looking to update your morning or pm routines? Here are a few things you can add to your mornings and your nights, I personally do all these things.

  • Add in some personal development . This can be in the form of reading a book , podcasts, youtube videos , seminars . I have been reading personal development books for the last few years now and I love them! They key is to actually do the things the book says! You can’t just read and not implement anything that you have learned .My favs so far have been:

The Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life (Before 8AM) ( I have read three of them )

The Secret

The Universe Has Your Back: Transform Fear to Faith

I have kindle unlimited and I have read a bunch more , I return them once I finish reading unless I saved lots of notes

  • Gratitude . At night while falling asleep I think of all the things I am grateful for . I have a list in my head but I usually reflect back on the day and think about everything we did that makes me smile. Then I list all things about myself that I’m grateful for . When I’m done with myself I move onto my family which includes my husband, Brody and extended family that we see daily. Then I move on to things that I’m grateful for about my life, house, yard, beach house until I fall asleep. You can do this in the am too. Filling your head with positive thoughts is a great way to start your day
  • Motivation quotes. Find some quotes you love and keep them around so you can read one or two each morning , you can even hang some on your bathroom mirror so you see them first thing.

Just adding these small tips to your morning routine will make you feel amazing! Give it a try for a week and let me know how you feel! Do you have something you do different in the am? Id love to know, comment below and share your morning routine with us!

Some more I know you will love

home workouts  

tips for a healthy you  

 

SaveSave

SaveSave

Home Workouts To Try This Week

Home Workouts To Try This Week

Home Workouts To Try This Week

Home Workouts To Try This Week

This week wasn’t my best week! I had a great workout on Monday but skipped Tuesday and Wednesday because I was lacking motivation. We have all been there right?! I woke up Thursday determined to get a great morning workout in. Well Brody was into everything and I had to cut my 30 min workout to 20 min. But I was feeling good and a did a double that day!!!   Here are some great home workouts to try this week and they are all less than 30 minutes long! No need to spend hours getting your workout in, I find these short intense workouts to be just as effective plus they fit my schedule so much better.

Dirty 30: 

30 min : 12 reps each
Burpee
Row kickback
Lunge kicks
Pull ups
In out squats
Curls
Step up knee raise
Pike push up
Heisman
Dips
Db jax
Kb dl

Total Body:

30 hip thrust

2x
60sec kbs
20 do

90 sec kbs
5 min squat hops
30/30
2x
90 sec kbs
20 push up

60 sec kbs
40 shoulder taps

90sec kbs

Leg day workout by Whitney 

Home Workouts To Try This Week

  • 4×5 – 1 3/4th squat

superset:

  • 4×8 dl
  • 3×10 close stance pulse squatburnout:
  • 2 sets of 10  sumo box squat taps + 10 box squats

Arms:

  • 8 wide grip chest press into 8 close grip
  • 8 skullcrushers into 5-8 triceps pushups
  • 21’s ( 7 bottom, 7 top and 7 full range curls)

x2-3

This is another workout from Whitney 

What do you do on the days when you are lacking motivation to workout?? Id love to know. Comment below or send me a message over on my instagram 

Here are some more posts you will love !

My Morning Routine

3 Intense home workouts 

 

 

SaveSave

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!

Brownie Recipe

Gut Health

Grocery store must have 

 

 

SaveSave

SaveSave

Home Workouts For The Week + 3 Tips To A Healthy You

Home Workouts For The Week + 3 Tips To A Healthy You

Happy Sunday moms! Here are the some of the  workouts I did this week+ 3 tips to a healthy you. 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:

Set your timers for 12 – 30 sec  intervals no rest ( if you are further along in your pregnancy or just getting back into workouts post baby add a 5-15 sec rest between each move! )

Do each move for 30 seconds and then go right into he next move with no :rest: repeat 3 times through : REST one Minute and move onto to circuit 2.

Circuit one

  • Squat hop
  • Modified burpee climbers
  • Jump lunge
  • Kbs
    X3

One min REST

Circuit two

  • Skaters
  • Pike push up
  • Frog pulse
  • Kb dl hp

Upper Body

  • chest press
  • lat pull over
  • french press

3×10

  • up right row
  • shoulder press

3×10

  • 8 front+ side raise
  • 5 push up + plank row

3×10

I ended my workout with the ropes- did a few different slams , 100 reps each.

 

Legs & Booty

Video how to

  • 12 band cross over
  • 15 hip thrust

x3

  • 12 single leg deadlift
  • 10 front squat

x3

  • 10 split lunge
  • 10 band hamsting curl

x3

  • 12 goblet squat
  • 10 overhead lunge

x3

 

 

3 Tips To A Healthy You

Summer is right around the corner! Are you as excited as me?? With summer coming I know you have HEALTHY ( & bikinis, beaches and BBQ’s) on your mind. Below are THREE healthy tips that you can start TODAY and I promise you will start feeling good !

Tip 1: Cut out the JUNK Go through your kitchen today and throw away that processed food! It is so bad for you. Farmers market season is right around the corner . Stock up on fresh fruits and veggies. Snack on fruits, avocado dips, salsa instead of foods loaded with ingredients you can’t pronounce.

Tip 2: Plan ahead Plan your workouts for the week on Sunday, and have your gym clothes ready in the am or your gym bag packed in the car. And while your at it plan a weekly menu. Knowing what your going to eat all weeks makes a huge difference plus makes food shopping much easier. If you are going out to dinner or to a party eat something healthy before you go so you don’t show up starving. Look at a menu before you head to a restaurant and see if there’s something healthy(ish) you can get.

Tip 3: Find support Grab a girl friend, husband, family member or join my mom”unity” Facebook group for support. Knowing you have someone by your side makes transitioning into a healthy lifestyle a bit easier. You don’t have to do this alone

Bonus Tip: Make a margarita using fresca!! Those store bought mixes are BAD news . Cut them out. Make your drinks with flavored soda water, fresh herbs like mint and add some fruit, lemons or limes. You will cut the sugar in half and feel much less bloated the next day.

I hope you  LOVE  my fit tips, recipes & quick workouts . Id love to hear from you! Comment below which workout you love best . Also make sure you follow me on instagram  and use my hashtag #swellfitnessmom

SaveSave

Workouts From The Week + Kid Friendly Summer Pops

Workouts From The Week + Kid Friendly Summer Pops

Happy Sunday $ Happy Mothers Day! Here are the some of the  workouts I did this week+ a kid friendly summer pop recipe that Brody has been loving. 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:

Video how to

35:5

  • squat hops
  • high knees with DB
  • mt climb
  • long jumps
  • step ups
  • heisman

Booty

  • squat to hinge
  • curtsey leg lift
  • glute bridge
  • glute clams

2×10

  • sumo DL
  • backwards + side lunge

2×10

  • banded press packs
  • kneeling press overs
  • hamsting curls
  • camels

2×10

Dirty 30

60 sec each move:

  • DB side lunge
  • row – or plank row (30/30)

x2

  • sumo squat up right row
  • flys

x2

  • squat + lat raise
  • kickbacks

x2

  • DB side bend
  • curl & press

x2

Leg Day

Add weights to all the moves you can.

  • squat

4×4

  • Step ups x10
  • Barbell under leg lunge x 8

x3

  • Cutsey lunge pulse x12
  • sumo squat calf rasie x8

x3

 

Kid friendly ( and mom approved!) summer pops:

Blend until smooth and then add to mold . Freeze and enjoy

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 

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

30 Day Ab Challenge

30 Day Ab Challenge

30 Day Ab Challenge

Who is ready for a 30 Day Ab Challenge ?? I hear from so many moms that what need help with their core.  Try adding in this 30 day challenge to help tone your mid sections

Check out Laurens post on how to properly engage your core

 

30 Day Ab Challenge

 

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

SaveSave

SaveSave

Three New Killer Home Workout

Three New Killer Home Workout

Three New Killer Home Workout

Three New Killer Home Workout

Happy Sunday Moms! Here are the Three Home Workouts with videos just for you.  I hope you get to try them, please let me know when you do. All the workouts can be done right from home  .

Glutes & Hammy Burner

Monday I decided to do one of my older leg workouts… I was sore for days! I modified and used dumbbells for a few of the moves and you can too. Those split lunges are KILLER . If you try them let me know how you are feeling after!

 

Fat Blaster

I plan to repeat this workout post baby when I can really push myself and not take that 10 second rest. If you are not preggo and have been training for a while try taking that 10 second rest out and  move right into each 30 sec move. If you are further along than me or new to training feel free to make that rest period longer then 10 seconds but no longer then 25 .

30:10×2

  • 10 high knees + one burpee
  • thrusters ( squat and press )
  • 8 mt climbers one push up jack
  • 3 in- out squat pulses

Repeat : rest one min

  • plank up down + taps
  • step ups
  • 180 jump squat
  • ball slam – jumping jax if you have no ball

Repeat

Following along :

Shoulder & Biceps 

 

More workouts 

Frozen Yogurt Bites 

Stress Free Prego workout plan

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