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

 

Weekly Summer Workouts

Weekly Summer Workouts

Weekly Summer Workouts

I have officially hit my third trimester! So happy that I am still keeping up with my workouts. I know I will eventually have to slow down and modify even more but for now I am feeling great and I’m going to keep going as long as I can. Below are my weekly summer workouts I did this week. I hope you get a chance to try some. Drop a comment below and let me know what one you tried!!

Weekly Summer Workouts

Monday: Legs + HIIT :

Super sets:

  • 10 back squats
  • 15 squat hop

x2-3

  • 8 weighted lunges
  • 6 split box lunge hops each leg

x2-3

  • 10 goblet squat
  • 8 burped box jump

x2-3

  • 30 skaters
  • 15 squat hops
  • 30 mt climb
  • 15 kbs

x3 with little to no rest

 

Tuesday: Booty + HIIT Booty 

  • 30 walking lunges
  • 15 deadlift
  • 15 side lunge each leg
  • 15 glute bridge
  • 10 single leg squats

x3

Then: With NO Rest!

  • squat jax
  • sump pulse squat
  • plank jax
  • jumping jax

Do 15 reps, then 12 reps, then 10 reps. If you are feeling AWESOME do 8 reps!!

Wednesday: Arms

15 reps each:

  • dumbbell press
  • standing flys
  • upright row
  • french press
  • hammer curls

x3

Burnout round:

Do the moves from above with a resistance band. Do 2 sets of 20 to burn your muscles out!!!

Thursday: Walk with Brody or add in some cardio!

 

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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How To Get A Perky Chest

How To Get A Perky Chest

How To Get A Perky Chest

How To Get A Perky Chest

The number one question I get from new moms is how do I get my perky chest back after having kids ?! Between pregnancy and nursing are chest goes through a major transformation and many off us are left with “flat saggy ” boobs! But there is good news! We can train our chest muscles and bring some life back in them.

How To Get A Perky Chest

2-3 times a week add in 3-5 of these moves to your workout or carve out one day a week specially for a chest workout

10 Moves:

  • Chest press- amp it up by doing these on a stability ball
  • Pull overs
  • Arnold Press
  • Uneven push ups
  • T- plank – make it harder by adding in a push up
  • Flys- on a ball or with a band
  • Lat pull down – works your back and helps with posture
  • Pull over half moon
  • Y raises
  • Plank raise

How To Get A Perky Chest

 

Sample workout:

5-10 min warm up

  • 12 dumbbell T- plank
  • 15 Flys
  • 15 band or machine pull down

x2-3

  • 12 half moon
  • 15 chest press
  • 15 pull over

x2-3

  • 10 push ups

x2-3

 

 

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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

 

 

 

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 .

 

 

 

Sweet Potato Toast

Sweet Potato Toast

Sweet Potato Toast

Sweet Potato Toast

Have you heard about sweet potato toast? Its delicious and awesome alternated to your morning bread.  This toast is super easy to make and you can top your taters with all different things.

How to make: 

Cut the potatoes length wise like pieces of toast. Pop them in your toaster . THAT’S IT! Sometimes you have to run them through your toaster twice

My Go To Toppings: 

  • eggs
  • avocado, pepper & salt
  • almond butter
  • almond butter, banana & cinnamon

You can literally top your toast with anything that you would use on regular toast. Do you have a favorite recipe? Id love to know, get the convo started and post your recipes below!

 

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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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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!

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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 

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