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  

 

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Outdoor Summer Activities For Toddlers

Outdoor  Summer Activities For Toddlers

Outdoor  Summer Activities For Toddlers

Outdoor  Summer Activities For Toddlers

Keeping your kids healthy and active can be tough sometimes . A lot of kids love to be in doors watching tv and playing video games. I think it’s so important to get your kids outside to be active and to burn off some energy . The childhood obesity rate is out of control and its up to us as parents to set a good example and live a healthy lifestyle our kids can look up to.

Brody is only 1.5 years old but I was a nanny for about 7 years so I know how to keep kids active! Exercise is important but you must remember to make it fun and more like a game . I have listed some of our favorite outdoor summer activities for toddlers & kids below. Id love to hear from you and how you keep your kids active and healthy!

Fun Summer Activities : 

  • beach fun.  We love to go for  walks on the beach and look for sea glass. The older kids always love to  boogie board and one of my favorites is to jump the waves
  • obstacle course.  This is one of my favs. You can use stuff that you already own ( or buy some beach noodles ) . Use brooms on buckets to jump over and climb under. Slides to climb and go down, boxes for tunnels , hula hoops to jump through. I feel like  there are endless obstacles you can make! My dogs also love to follow the kids through the course so it’s a bonus to tire out the kids and dogs!!
  • follow the leader. Brody loves to follow me.  I will walk around the yard, climb the stairs , climb the rocks in the yard and circle our barn. We both get our steps up when we play.
  • climb and slide. We have a little play house with a ladder and slide and Brody will play on that for a while! I love watching him climb
  • water the flowers.  I always set my water table up in the shade away from my garden and one of Brody’s favorite things to do is water my veggies. He uses a tiny little cup from the table and takes about 15 trips !! This keeps him moving for a while
  • bike rides. If you have older kids bike rides are always fun and a great way to stay active.
  • workouts with you. When I was a nanny the kids loved to do some of the workouts with me. They loves to use my battle ropes and my agility ladder
  • backyard sports. Grab a ball and play some soccer or basketball
  • hop scotch
  • running races. This was another favorite when I was a nanny, the kids , me and my dog would race across the yard multiple times a day

Outdoor  Summer Activities For Toddlers

Id love to hear from you , what are your favorite outdoor things to do with your kids? Comment below and the convo started!!! Or send me a message over on my instagram , I hope you follow me so we can connect.

More posts you will love

 

How to start your day off right  

Collagen, do you need it?  

Beat the baby blues

 

 

 

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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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What Is Collagen

What Is Collagen

I get asked all the time what is collagen and should I be taking it?  You may have seen collagen listed  in your body lotions and  in some supplements you take and have always wondered what it was for.  Collagen is a protein in the body that helps give structure to our hair, skin, nails, bones, ligaments and tendons. If you want strong shiny hair, strong nails and glowing skin you might want to add some collagen into your diet .

“Collagen is a protein made up of amino-acids: glycine, proline, hydroxyproline, and arginine, all of which help our body’s connective tissue, skin, hair, nails, as well as gut health stay as healthy as possible.

Collagen protein is different from whey and casein protein because of these high levels of amino acids. Muscular growth, joint health and an overall glowing appearance can be partially attributed to the amino acid blend in collagen that can’t be found anywhere else. ” This info is right from Vital Proteins site !

Good for Our Skin & Body

Collagen is a building block for our  skin and helps with its elasticity . It’s what makes our skin stay toned and taught. Collagen also helps with our tissues, ligaments and tendons . As we age our body produces less collagen and we  lose that glow and flexibility , collagen is there to help.

 

Vital Proteins Collagen

“Vital Proteins Collagen contains 18 amino-acids, including 8 out of 9 essential amino-acids.  It is characterized by the predominance of glycine, proline and hydroxyproline, which represent about 50% of the total amino-acid content.  Glycine and proline concentration is 10 to 20 times higher than in other proteins. This very specific composition of amino acids, provides Vital Proteins Collagen with nutritional functional properties that can not be found with other protein sources. Our Collagen is a high purity natural bio-active product containing more than 97% protein, supplied in a form that can be easily used and digested by the human body. “Again this info is straight from the vital proteins site! 

 

Benefits 

  • glowing skin
  • joint health which is so important to help keep you moving  and pain-free
  •  Bone strength
  • increased performance/energy during your workout .
  • improvement with your  digestion. Better gut health, helps leaky gut by “sealing”  or forming connective tissue
  • improves hair & nails
  • helps boost your metabolism

How to add collagen to your life

The easiest way I add collagen into my diet is in  a pre workout drink or in my morning oatmeal . A lot of people add a scoop to their morning coffee , most are flavorless so you won’t even notice. A few companies make bars with added collagen in them. You can also add the powder to muffins, smoothies, home-made dressings and on your oatmeal. Collagen is not a great post workout supplement and should not replace your post workout shake if you have one.

5 Tips To Beat The Baby Blues

5 Tips To Beating The Baby Blues

5 Tips To Beat The Baby Blues

5 Tips To Beating The Baby Blues

Being a mom is obviously the best, right?! But it can be scary, overwhelming and very stressful. It may take a while to start feeling like “you” again . I think my 5 tips to beat the baby blues can help guide you feel better and more like “you” . Sometimes being a mom can feel lonely, it’s a huge new transition with lots of different emotions thrown in.

Our brains are always focusing on the negative in life such as, sleepless nights, baby weight gain, looking tired ect which can lead us moms to the baby blues. Always remember you are not alone! Reach out and ask for help when needed, find a  local group of moms to chat with or look to social media ( like my FREE mom group ) for help!

Below are my 5 Tips To Beat The Baby Blues

Get “ready” every morning 

This is something I just started doing and wish I did it when I first had Brody. I remember there were days when it was afternoon and I still wasn’t dressed or bushed my teeth! You want to get back to feeling like you and I think this will def help . If you need to wait for babies first nap to get ready that’s fine! Once Brody was a few months  I used to workout during his first nap and then would start my day.  Find a morning routine that works for you and stick to it!

  • brush teeth
  • wash face
  • have a HUGE glass of water
  • change out of pjs

Another thing I loved doing and did when Brody was new and still do now is a miracle morning . I have haven’t read one of those books I highly recommend reading. I just finished a miracle morning for parents and families I loved it.

Meditate / Positive pod cast/ Youtube

I started listening to some positive youtube videos when I started my miracle morning . I found some videos that promote healthy, positive thinking and I love starting my day listening to those. They are short and I usually throw some head phone in and listen . Started off the day with a positive mindset can make a huge difference in your life ! There are also a few apps for meditation if you want to try that instead. I like headspace and calm.

Eat a healthy breakfast

It’s so easy to skip breakfast when you have a new baby/kids. Eating healthy is so important for your health . Have you noticed when you eat clean you feel better, stress less and just feel happier?? If you are already feeling stressed with a new baby eating like crap is going to make you feel worse. In the am have water before coffee , have some fruit, a healthy fat and a protein. A fruit and protein packed smoothie must be the easiest. Find something that works for you or meal prep so you have your breakfast ready . There were days when I didn’t eat till noon ( just coffee ) and it left me feeling sluggish .

Get things ready the night before 

Waking up to a cleanish house helps set the tone for the day. I like to “get ready” for the morning the night before. I try to do the dishes/bottles/sippy cups and put them away when I can. I pick up Brody toys ( and the dog toys ) and do a quick declutter . I also like to have a glass of water all poured and ready for when I wake up. The last thing I do before bed is get my clothes out for the am. I get my workout clothes out and ready so I have no excuses!

Morning walks 

If you can getting out for a morning walk ( or a walk anytime ) will help boost your mood. Fresh air and some exercise is always a good idea. To make your walk even better grab a friend that will walk and talk with you. If you are home all day with he baby alone getting some adult interaction is a must!!

If you have any tips of your own Id love to hear them! Comment below and we can chat! 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. Remember to use my hashtag #swellfitnessmom on instagram so we can connect.

More posts you will love:

Three home workouts

Stress free workout plan

 

 

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Workouts I Did This Week

Workouts I Did This Week

Happy Sunday! Here are the some of the  workouts I did this week. 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!

 

Legs & booty workout by Whitney 

  • 5 sets of 5 | hip thrusts.
  • reduce weight.. 1 set of MYO-REPS hip thrusts! 10 reps, 5 second rest, 5 reps, 5 second rest, 5 reps
  • 3 sets of 8 | sumo 3/4th squats
  • finished off with 3 sets of 8 straight leg DL to 8 sumo squat

Click the link above for her video

 

Upper Body Toning :

3 sets

  • 10 front band raise
  • 10 rear delt band raise
  • 10 side delt band raise

3 sets

  • 10 wide barbell press
  • 8-10 side lateral raise with a hold

3 sets

  • 10 bicep  curl
  • 10 tricep push-ups

+ HIIT Fat Blast : 40 seconds on, 20 off for 5 rounds

Click here for video demo 

  • 2 long jump + 2 side shuffle
  • 4 plank jax + burpee
  • 4 squats + 4 plank shoulder taps
  • burpee + 8 mt climbers
  • 2 lunges + 8 high knees

x2

25  Minute Full Body Tabata Fun

Set your timer for 20 seconds on, 10 seconds rest for 8 rounds. Do each of these two move circuits . Rest one min before moving onto the next two moves. So you will do 20 sec jump jax, rest 10 sec then 20 sec high knees for a total of 8 rounds ( 4 rounds each move ) There are lots of tabata timers online to make it easier!

  •  jumping jax & high knees
  • burpees & mt climbers
  • squat pulse & squat hops
  • push ups & dips
  • plank jax & dumbbell jax

 

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 

Insta Pot Pulled Pork

Insta Pot Pulled Pork

My first real meal made with my new insta pot was a SUCCESS! I found this pulled pork recipe here  and we made sandwiches for dinner. Brody even liked it ( although it ended up being too spicy for him because of the sauce I used! )

I did change this recipe a bit. I bought all my ingredients from Trader Joes. What I love most is this did not take all day to make . When it was all done the total time was about two hours.

My ingredients :

  • pork loin
  • 1 cup bbq sauce  – Sriracha & roasted garlic bbq sauce
  • 1 cup chicken stock
  • coleslaw – packaged tahini, pepita & apricot slaw kit
  • rolls – sweet pull apart Aloha rolls

Here are  the cooking instructions

 

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Two Healthy Salad Recipes

Two Healthy Salad  Recipes

I feel like this first salad is the perfect summer salad…. to bad its March and we just had a snow storm !

I not sure why but when I am pregnant I love  a good salad and I normally am not a salad eater!! This first salad is perfect for those suffering from morning sickness , plus it helps with bloating because of the fiber ( and we all need more fiber in our diets )

I like to eat this first salad in the morning with a side of hard-boiled eggs. You need to eat a carb, protein & healthy fat with every meal so make sure you get a side of protein in!

The second salad is a spicy blend that is super easy to make and save . Since there are no greens in it it’s a great meal to make a head and save. The perfect meal prep mason jar salad.

Watermelon Salad 

ingredients:

  • 1/4 cup thinly sliced onion
  • 1-2 tbs lime juice
  • 1 tbl olive oil
  • 2 cups seedless watermelon
  • 2 cups arugula
  • 1/4 cup chopped mint
  • 2-3 tbs sunflower seeds
  • pasteurized ( if pregnant ) feta cheese

Add the first three ingredients + sunflower seeds  to a mixing bowl and let sit 10-15 min. Add the rest of the ingredients and toss to coat . Enjoy!

 

Sick of greens? ( spinach, lettuce, kale) Try this southwest chicken salad instead! I found this recipe over on beachbody and have tweaked it a bit to fit what I like !( I’m a picky eater)   I don’t eat beans ( I know they are packed with protein, I just don’t love them! ) so I add a bit more chicken and rice. I like to meal prep chicken to have on hand for the week and I always season a few with a spicy blend.

Ingredients

  • 3 Tbsp. balsamic vinegar
  • 2 Tbsp. fresh lemon juice
  • ½ tsp. lemon pepper
  • 4 tsp. extra-virgin olive oil
  • 2 cups black beans
  • 3 cups sliced orange bell peppers
  • 3 cups sliced red bell peppers
  • 1 cup thinly sliced red onion
  • 2 cups chopped tomatoes
  • 3 cups sliced grilled chicken breast
  • ½ cup shredded sharp cheddar cheese
  • 1 cup chopped fresh cilantro
  • 1/2 cup brown rice if you don’t use the beans.

First make the dressing by combining  vinegar, lemon juice, and lemon pepper in a medium bowl; whisk to blend. Slowly add oil while whisking; mix well. ( if you love this dressing double up the recipe to save for later ) 

Add beans ( or rice ) , bell peppers, onion, tomatoes, chicken, cheese, and cilantro in a bowl. Serve immediately. Meal prep this salad by making  it in a mason jar , cover and refrigerate for up to 3 days. 

Id love to hear from you if you try these salads! Did you love them? Did you tweak them? Comment below. And make sure to follow me on instagram for some daily inspiration !