At Home Dumbbell Workouts

At Home Dumbbell Workouts

At Home Dumbbell Workouts

At Home Dumbbell Workouts

Happy Sunday! Are you ready for some new at home dumbbell workouts to try this week? I hope you are ready. Lets challenge ourselves this week . Ask yourself this question before you begin , Am I using heavy enough weights to challenge myself??? If you don’t answer YES right away then its time to up your weights! Even if it’s just for one set each round. Try it out and let me know how it goes.

At Home Dumbbell Workouts

 

HIIT Monday:

45:15

  • Lunge- squat – lunge
  • burped with push up
  • skaters
  • star jumps
  • mt climbers

x3 ( make it longer by adding 1-2 more rounds! )

Booty Day

  • sumo squats
  • deadlift
  • lunge left then right
  • glute bridge
  • single let glute bridge left then right

12×3

Chest & Shoulders

Add weight each round . Ex: I started with 10 pound dumbbells for round one, round two used 12 and round 3 used 15

  • chest press
  • flys
  • lat pull down
  • arnold press

15x 3

one-two set of 10-15

  • y raises
  • t-plank push ups
  • max effort plank hold

Total Body Thursday

  • thruster
  • single leg deadlift hold + row , each leg
  • lat raise
  • glute bridge hold + chest press
  • dips

12×3

HIIT Bonus:

 

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 .

 

 

 

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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Pregnancy Super Foods You Should Eat

Pregnancy Super Foods

Pregnancy Super Foods You Should Eat

Pregnancy Super Foods

Being pregnant defiantly makes you think a little more about the foods you eat.  I know I make sure I am eating a balanced diet full of all different foods so I can help my baby grow and develop properly . Below i have listed  some pregnancy super foods you should eat to help nourish your body & baby. If the food is new to you or you’re not sure how safe it is for you make sure to talk to your dr first!! This is just a list of foods I found to be beneficial that I ate while pregnant with Brody and am eating now with baby number two.

You can also continue to eat these foods post baby if you are nursing to help make sure you keep your supply up and are feeding baby the best way you can! I also added a lot of pineapple juice to my post baby diet. I heard it helped with milk supply and to help avoid getting clogged ducts.

Pregnancy Super Foods You Should Eat

  • bananas. helps avoid hyper tension
  • berries . vitamin C, fiber, folate and fluid.
  • pineapple . Vitamin C
  • dates.  Energy boost
  • bell peppers. Red bell peppers for vitamin C
  • sweet potatoes . Vitamin A
  • almonds – vitamin E
  • Eggs. not just egg whites! Vitamin D and choline for baby brain
  • yogurt. Calcium
  • avocado. Potassium and healthy fats
  • Quinoa . Protein
  • chia seeds. Loads of micro nutrients
  • coconut oil . Healthy fats

These are my go to pregnancy super foods that I could eat daily/ weekly without getting sick of them ! I tried adding a few of these foods to each meal throughout my day to help keep me full and fueled properly. Good nutrition is so important especially for us active pregos!!

Id love to know your go to pregnancy super foods? Comment below , Id love to hear from you

More posts you will love:

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7 prenatal fit tips  

stress free prego workout plan  

 

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 

 

 

 

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Stay On Track This Summer And Still Have Fun

stay on track this summer

 Stay On Track This Summer And Still Have Fun

stay on track this summer

 

Summer is officially here!  This  is my favorite time of year , I love boating, the beach, bbq’s and summer nights spent outside. I know we all want to enjoy summer without giving up our health and fitness goals . Luckily we can do both. Below are some of my tips to stay on track this summer and still have fun.

How to stay on track this summer and still have fun:

Alcohol 

This could be the hardest for most people. Warm weather & summer nights just seem perfect for a cocktail! Try your hardest to limit drinking to the  weekends ( or special weekday occasions)  . When you do drink  ( yes you can still drink! )  skip those mixes that are loaded with sugar . When you are  making your drinks, use  soda water, lots of fruits and  fresh herbs. I love to make a vodka drink with flavored soda water and lots of mint from my garden! Make sure to drink  lots of water when drinking to help you feel less bloated the next day.

Nutrition + Meal prep

Don’t skip the meal prep! Most people give up on their meal prep over summer vacation. Make sure to keep it simple , don’t spend too much time in the kitchen,  or better yet meal prep on the grill so you can enjoy the nice weather. Do your food shopping on Fridays and prep for the weekend .

Make breakfast awesome, this helps set the tone for the day.  Starting your day with a healthy meal tends to help with  drinking enough water, getting  your workout in and helps you make better food choices. Load up on veggies and don’t skip the protein.  Stock up on fruits to snack on and dip veggies in salsa/ guac/humus instead of chips.

If you are heading out to a party or bbq bring  a healthy dish with you, that way if there is only junk food available you will have something to fill you up!   And lastly keep your portions in check. A whole bag of chips with guac is too much!!!

Workouts 

Get extra sweaty over the weekend  by add in a HIIT workout .  Try to push yourself a little harder during your weekday workouts as well. Now is the perfect time to add in some weight training if you are a cardio junkie! Lifting weights will help keep your metabolism fired up.

Add in more non workout activities such as bike riding with the family, surfing & paddle boarding, beach walks, frisbee, hiking  and taking a post dinner walk. We love to go on  night-time bike rides to catch the sunset when we are down at the beach.

 

Id love to hear from you!  Feel free to leave a comment below about how you stay on track during the summer! What is your favorite summer recipe or activity??!  

I hope you  LOVE  my recipes & quick workouts .  Also make sure you follow me on instagram   

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Avoid Stretch Marks + Other Prego Hack

Avoid  Stretch Marks + Other Prego Hack

Avoid  Stretch Marks + Other Prego Hack

Avoid  Stretch Marks + Other Prego Hack

There is no actual evidence that  there are ways to avoid stretch marks but us pregos will try anyway !   Her are some tips that maybe could help avoid stretch marks and some advice on how to help them fade if you do end up with some . I am also sharing some other tips for some of those not so fun pregnancy symptoms like back pain, heartburn , cravings and boob size!

How to ( try to ) avoid stretch marks:

  • Itchy skin & want to avoid stretch mark? Grab some lotion. I tend to have dry skin when pregnant and go through a lot of lotion. I would lotion my belly ( and rib tattoo) 2-3 times a day when I was pregnant with Brody. I did not get stretch marks ( who knows if it was the lotion! ) If you suffer from itchy skin try adding lotions with oatmeal, avoid tight-fitting clothes and try not to take hot showers. I made my own lotion this time around, here is the recipe 
  • Guzzle that water! Staying hydrated can help keep skin elasticity . So drink that  water to help hydrate you from the inside out
  • If you do end up with some ( its okay!!) Research has shown that they can fade over time.
  • Genetics plays a role. If your mom or sisters got stretch marks there’s a chance  you could too!

Do you suffer from back pain?

  • Try to squat rather than bend at the hips when you are picking things up
  • Ditch the heels. I feel like this is a no brainer ! But then again I’m a personal trainer and am home most days not in an office setting.
  • Exercising regularly can help reduce back pain. Just make sure you are careful and you are performing the moves with proper form
  • If the pain is too much try adding a heat pad for you back ( back only, not your belly)
  • Prego pillow! Get a nice comfy pregnancy pillow to help you sleep better and to help with back pain. I loved mine when I was pregnant with Brody, I am looking for a new one now since the dogs over took mine!

Heartburn?

Try adding apple cider vinegar to your daily routine . Add 1-2 tsp to your water . I know it sounds counter productive but people swear by it!

Craving candy or sweets?

Sweet tooth driving you crazy? Eat dried fruit. A lot of them taste just like candy . My go to right now is dried mango!

Bikini problems?

If you are like me and are still wearing bikinis throughout your pregnancy , high-five! My main issue is my tops are all way too SMALL. Instead of spending the money on tops that will never fit me again I bought three new tops from walmart. They were super cheap , I’ll wear them all summer then toss them without feeling bad that I wasted money.

Id love to here some of your pregnancy tips!! Share below what your favorite hacks are. 

 

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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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 

 

 

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