Home HIIT Cardio

Who else is a busy mom and needs these fast home HIIT cardio workouts? These are the types of workouts I have been doing since having Remi . I am not a huge fan of cardio but if the cardio is quick with fast moves and no rest I don’t mind as much! I always feel amazing after HIIT workouts , how about you??

Below are three different circuits for you to try. You can do all three for one workout or separate them into three different workout days. Set your timers for 60 sec, 45 sec and 30 sec with no rest . Move through the moves without rest. Rest before repeating the circuit .

Do you follow me on instagram?? I share workouts, recipes and a lot more over there so make sure you say hi & follow me

Home HIIT Cardio

60 : 45: 30

jump rope
burpee star jump
high knees

rest & repeat 4-5 x

60: 45 : 30

in-out squat hops ( stay low )
mt climb
box jump ( no box, use your stairs )

rest & repeat 4-5x

60: 45 : 30

plank jax
squat kicks
jumping jax

rest & repeat 4-5x

February 1, 2019January 4, 2019

3 Things To Do This Week

Happy February! I feel like this month is a tough one. In January everyone makes new goals, plans healthy meals for the month and is excited about working out. Then February hits….. maybe you have already missed workouts and made some bad food choices and are feeling bummed. Its okay if you slipped up, I know I have, but it’s not okay to give up!

Here are five things you can start doing this week to help give you that extra motivation you might be needing.

3 Things To Do This Week

Find an accountability partner or group. Did you know that I run a FREE group on Facebook full of moms. We check in daily to help motivate each other and keep on track, share recipes and cheer each other on. If you haven’t joined us now is the perfect time. Comment below or friend me on FB and I’ll get you added.
Wake up 10-15 minutes early. I know this is hard . I am just finally started to get up before my kids. The mornings I get up before them always lead to better days. That extra time for me in the am is just what I need to set a positive mindset for the day. Try it for a few days and I bet you will love it too.
Plan all your workouts and dinners for the week. Set a goal about how many workouts you will do this week, and then plan them out. Write them down so you can check it off when you finish a workout.

– example: lift upper body, HIIT session, crossfit , lift legs/booty , walk

Planning out your dinners will also help keep you on track ( and help save you money ) I like to sit down on Sunday and roughly plan my dinners and make my shopping list. This way I know what we are having and what to buy at the store. A little meal prep goes a long way

January 16, 2019January 4, 2019

Living Room Booty Workouts

Two Living Room Booty Workouts

I have been loving my living room booty workouts !! We got some bowflex dumbbells and now I can finally get in a good leg workout in the house while the kids nap ( or climb all over me ) I did these two workouts last week and I woke up SO SORE! I love that feeling , do you? I love when I am struggling to walk up and down stairs and stand up from peeing, ha! The soreness makes me feel like I had a great workout . I did lots of stretching and foam rolling after these workouts .

Id love to hear from you after you try one of the workouts below! Comment below or on my instagram and let me know how sore you are.

Two Living Room Booty Workouts

Living Room Booty Workout One:

This workout took me 30 minutes and it was a perfect leg day burner. I moved quickly with little rest to keep my heart rate up. I added weight to every set throughout this workout . For example I started with 15 lbs for pull throughs and ended at 30.

3 sets of 15 dumbbell pull throughs + band kickbacks x10
3 sets of 10 pause squats + 10 box lunge each leg
3 sets of 12 deadlift + 10 curtsey lunge each leg

How to video

Living Room Booty Workout Two

Below is another leg day burner that is only 30 minutes long . I kept the weight on the lighter side ( 30 lbs) so I could move through the workout without much rest!
6 rounds:
10 sumo squats
10 goblet squat
10 squat to deadlift
20 band walk ( each leg )

Finish with a bunch of different glute bridge moves ! 🔥🔥

How to video

January 7, 2019January 4, 2019

Postpartum Fitness Plan

My Postpartum Fitness Plan

Its been just about three months since I had Remi , crazy how fast time flys by. I was cleared by my doctor at 5 weeks and was so ready to start working out again. At first I took things slow , using light weights and lots of rest. I’m so happy to share my postpartum fitness plan with you , I hope you will follow along with me! Reaching goals is always more fun when you have others working with you.

My Postpartum Fitness Plan

Workouts: Now that I am 3 months pp I am working out just as hard as I was before ( just with lighter weights till I build my strength back ) At first I did take it slow, modifying when needed and dropping weight size when it felt like too much. I know it’s not smart to jump right back in to the weights I did before I was pregnant.
My plan : I started with a new beachbody program ( liift 4 ) that has weight lifting and hiit cardio. The plan is only 4 days a week, so I felt like it was the perfect program to help me get back on track. By the end of the 6th week I started adding in more of my own workouts and was ready for something new. Now I am doing a few different workouts on BOD, a few from my local cross fit gym, making up my own and doing lots of booty workouts I find on instagram
Nutrition: I am very loosely counting macros using my fitness pal ap. I have counted macros before and have numbers I know I need to hit to see results. I’m tracking my food and aiming for my numbers but I’m not going crazy! If I go over my numbers its okay, Im nursing and some days I def need more food ! When I counted macros before my ” coach ” started me with some super low numbers that I did not like. I did a 12 week program after have Brody and he had me cut fat for the first 4 weeks.
My Macros: This time around I started with my numbers from week 6 of my old program . I am aiming for 115 grams of protein, 50 grams of fat and 240 grams of carbs. The hardest number for me to hit is my carbs! Again I’m not getting too crazy with ” hitting my numbers” . I am just using them as a guideline to help keep me feeling good and on track.
Life: Life with two kids is definitely different ! Some days I have all the time in the world and can get in an awesome workout, other days I can’t even fit in washing my face!! And that’s okay. I know I don’t need to workout every day , its okay to miss days and I know I shouldn’t feel bad about that. Eventually I can get back to working out 5-6 times a week, whether it’s in a few months or a year. I still don’t have Remi on a sleep schedule during the day ( I’m working on it! ) so my workouts are at different times each day which screws up my eating. Some days I intermittent fast by accident and end up eating my first meal sometime after noon and half my macros after dinner! My goal is to spread my meals out better throughout he day.

November 7, 2018November 5, 2018

Legs + HIIT Home Workout

Who is up for a killer home workout?! This leg + HIIT home workout is a great one to try if you are short on time and looking for an effective workout. I did this workout Monday , my legs were feeling wobbly right after ( which I love! ) Let me know when you try this workout, Id love to know your favorite move!

Legs + HIIT Home Workout

10 dumbbell squats
10 dumbbell glute bridge

10 alternative lunges
10 deadlifts

10 sumo squats
10 alternating curtsy lunge

HIIT: No Rest:

60 seconds- high knees
45 sec- squat jax
30 sec skater lunges

rest & repeat x3

November 2, 2018October 29, 2018

HIIT Abs At Home

HITT & Abs , everyone’s favorite home workouts. HIIT is definitely my go to these days. Most HIIT workouts are quick and effective, every moms dream!! Below are two HIIT abs at home workouts you can do using only a timer and your body weight. Id love to hear from you after you try this workout. Comment below and let me know if you loved it & if you were sore the next day!

HIIT Abs At Home

Workout one:

set a timer for 40 seconds on 15 sec rest ( advanced try 45:10) set the timer for 5 rounds .

10 high knees + one burpee ( repeat for 40 sec )
sit up + mason twist
10 mt climber + 10 cross body mt climber
slow bike abs
6 plank shoulder tap + plank jacks

Repeat 1-4x

Workout two:

Move through each move as quickly as you can. Try your hardest not to rest throughout the whole workout!

100 jumping jacks
90 high knees ( each leg )
80 mt climbers
70 standing single leg crunch ( bring knee to elbows meeting at the chest )
60 plank jacks
50 high knees ( each leg )
40 v- ups
30 plank up downs
20 high knees ( each leg )
10 squat jax
Bonus: 60 second plank hold

October 31, 2018October 29, 2018

Sanity Saving Tips for Life with a Newborn & Toddler

Being a mom is hard ! Once you add a new baby to your family it can get even harder and more stressful . Moms are constantly wondering why the new baby is crying, is she hungry, tired, sick… And if you have more kids at home you worry about them too. Are they dealing with the new baby okay? Are they getting enough attention ect! The worries are endless but I hope to help you release some of that stress with my sanity saving tips for life with a newborn & toddler below. Life is definitely different now that baby number two is here !

Mom Tip: A friend told me if both kids are crying grab the older one first, the baby is okay, but the older one will remember this moment and might be feeling neglected, if possible tend to the older kids needs first!

Id love to know your tips for surviving with a newborn! Get the convo started below .

Sanity Saving Tips for Life with a Newborn & Toddler

develop a routine & stick to it. I’m sure you have heard this before a 100 times… and that’s because it works! I know plenty of families with no routine and I’m not sure how they get through the day but I can tell you they seem more stressed then me! This will be a life save for you and your toddler. My almost 2-year-old is a creature of habit so jumping back into a routine after having our daughter was a must.
if you can, have your partner take your toddler for an hour a few mornings ( even just one or two will help ) a week so you can catch up with an am cat nap those first few months. Newborns sleep a lot and that’s the perfect time for a quick nap ( or shower! )
nap when your kids nap . Take time to rest during ONE of your newborn naps. If your toddler doesn’t nap anymore pick a time to have quiet time during one of the new babies naps where you just relax and watch a movie on the couch!
exercise once you are ready. Listen to your body ( and doctor ) you don’t want to jump back into your workouts too soon but exercise is a great way to boost your mood and give you more energy. Plus you want to be in great shape now that you have kids to chase around. Our daily walks started as soon as we got home from the hospital and we all love them.
carve out time to do things you love/ spend time with just your spouse. Hopefully your toddlers goes to bed early like mine! That way you have time at night to relax with your partner . Pick a night once a month if you can for date night or time away with a friend .
stay connected with your friends. This is so important! You can’t spend all your time with only your kids. Make sure to stay connected with your friends. Make plans once a month, text daily to say hi and if you can plan a get a way with some friends, you deserve it ! Some mom friends and I went out last week at 5 and were home in time to help with bedtime! Even if it’s just a quick night out, its worth it.
be kind to yourself. Always remember you are doing an awesome job! Being a mom is tough work and newborns are so unpredictable until they are on a great schedule. Be nice to yourself !
involve your toddler when you can. Brody loves to help me clean , throw things away, take the trash out ect. When I am busy with the new baby I give him a towel and his own bottle of “cleaning ” spray ( it’s just water ) and have him clean the windows & tables . He also loves to go tot he fridge and get us waters , when I see him about to break down I quickly ask him to go grab me a water, works every time!
spend time outside when you can. Fresh air is a must for me! We try to get outside for at least 30 minutes a day to burn off some energy. Bored toddlers are no fun! Getting them outside will help them burn some energy & have some fun. I wear the new baby so I can still play with Brody. Lately we have been loving obstacle courses . Brody and my you get boxer like to do them together !!

October 26, 2018October 15, 2018

Full Body Home Workout

Who else loves a quick full body home workout ? I love to do quick workouts like this on days I just can’t fit in a workout in my home gym. I love quick workouts that can be done with nothing but my body weight. Trust me your heart rate will be up and your legs & arms will be burning! This workout is also a great one to do when you are traveling .

Id love to hear from you, whats your favorite body part to train at home??

Full Body Home Workout

50 jumping jax

40 high knees

30 mt climbers

20 squat jax

10 burpees

REST

50 squats

40 sec plank leg lifts alternating legs

30 lunges ( each leg )

20 sumo squat calf raise

10 burpees

x1-2

REST

50 plank shoulder taps

40 dips

30 push ups

20 sit up + cross body punch

10 burpees

x1-2

October 19, 2018October 18, 2018

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!

October 17, 2018October 13, 2018

The Living Room Workout

Sometimes us busy moms just don’t have time for a long workout. There are days when I want to do something quick right in my living using just my body weight. This little workout is perfect to do first thing in the am to help give you some extra energy throughout the day. Sometimes a quick effective workout is all I need to feel good & energized! Below is a quick living room workout you can do when you just don’t feel like working out .

The Living Room Workout

25 jumping jax

20 squats

15 mt climbers ( each leg )

10 push ups

5 burpees

10 sumo squat hops

15 lunges ( each leg )

20 plank jax

25 high knees ( each leg )

20 squats

15 sit ups

10 leg lowers

5 v -ups

Repeat 3 times!