Tag Archives: fit moms

Workout after being sick

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Today I went to the gym to try to get my body moving. It’s been over 24 hours since my fever broke. I always press for people to avoid workout when sick or right after sick. However, light exercise right after being sick is ok, depending on the illness. I took to a spin bike and did light resistance. Just a little to get my legs moving and blood flowing. 💪🏻

Ever wonder why they say not to workout while sick or before your fever breaks? Here’s a brief explanation why……

Stress of workouts creates these microtears in our muscles. These microtears from the stress are a normal process of damage and repair. The body uses inflammation to signal and start to repair the damage caused by working out. Inflammation in the body is maintained by the immune system. When you workout while sick or before your body has fully recovered from being sick you are diverting the immune system away from fighting the infection. Instead it’s working to repair muscles. If you were almost over the illness, you can actually cause it to come back!

While working out is great for our health, in some instances it can be damaging. Listen to your body. If you don’t have much energy, or feel exhausted, the gym is obviously not a good idea. Wait until you are feeling a little more like yourself. Make sure you have an appetite, especially if you are like me and got that 24 hour flu bug! Make sure your body is ready to go back. When it is, ease into your workout to be safe. Better to start out slow than push yourself and do more damage! 😳

You only get one body in this lifetime! Take care of it! 💙

Bosu squats safety explained

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Recently someone asked me why I do bosu squats because everything they read said they are horrible to do and can cause injury. This is semi true. You should NEVER do bosu squats on the ball side. There is not enough stability for your ankle and leg. Performing heavily loaded squats, lunges, hip thrusts, or deadlifts with your feet on the ground is risky enough. Stepping onto an unstable surface while performing big movements like those only increases your risk of injury. When you are on an unstable surface, your body is working to keep its balance and because of that your muscles are “distracted” from the task at hand

Bosu squats on the flat side are ok to do. This is because you have a flat (semi) stable surface. You aren’t fighting to keep your balance as if you would on the ball side. Placing the Bosu with the flat-side up is great for building core strength ( abs/lower back area) and improving overall balance while toning abs

Hope this gave a little more clarity! Happy Friday! 💙

Leg day exercises

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Leg day! Y’all know that’s my favorite day! 💪🏻 I’m starting to change up my workouts this month. I typically change them every 6 weeks. These are 3 exercises from my new leg day workout for the next few weeks!

•Bosu ball squats 4×12

•Side lunges (both sides) 4×10-12

•Cable bar squats 4×12

The bosu squats definitely take some balance. I would try them without a weight first just to get your footing and make sure your comfortable doing them. If it’s too difficult for you to balance with the bosu ball, forget the ball and just do regular squats! Better safe than sorry! 😂

Good Side vs Bad Side

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Good side vs bad side. We all have them. No I’m not talking about good vs evil. I’m talking about your left vs your right side of body! We all have a side that “looks best” in our opinion so we typically turn that side to a camera when taking a picture. Some people do it without even realizing it!

My good side is my left. Which is weird because I have a big scar on the left side of my nose that I hate. That aside, I still like my left side better. If you notice, in pictures it’s always me turned to show my left side or my left arm is the one that’s out. That’s because I have nerve damage in my right arm and hand from years of gymnastics and cheerleading. It causes me a lot of pain making it hard to lift on that side. I strain a lot when working out because of the weakness of the arm and the pain from the nerve damage. My right side doesn’t build muscle the way my left does. So my left arm always looks more toned than my right.

I know it sounds ridiculous but it’s my little insecurity. We all have them and this is mine! Does my right arm look bad? No! Does it look oddly different from the left? No! I just prefer how the left looks to the right. So I know when I do pictures it’s always on the left side.

This may seem like a minor and stupid insecurity but it’s mine! Everyone’s insecurities are different. We all have them, we are human. The goal is to make sure you don’t fester on them. Work with or around your insecurities! Don’t let your insecurities, no matter how big or small, direct your life. God gave us two “cheeks” for a reason 😉💪🏻

Teriyaki Chicken Lettuce Wraps

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Last nights dinner was one of the easiest meals I’ve made and SO good. Teriyaki chicken lettuce wraps. Just 7 ingredients and it takes less than 20 minutes to prep and cook!

Ingredients:

2 boneless skinless chicken breast

1 head of butte lettuce

1/2 oz honey

3 oz shredded carrots

1/2 oz almonds

2 tsp of sriracha (add more if you like spicy)

3 oz teriyaki glaze

Recipe:

Separate lettuce for cups and rinse. Pat dry with paper towel. Dice up chicken and season with salt and pepper

Place a non stick pan over medium high heat and add 1 tbsp of olive oil. Add chicken and cook until browned (or no longer pink in middle) 3-5 minutes

Add in carrots and stir until carrot is tender (about 3 minutes)

Remove from burner and stir in teriyaki, honey and sriracha. Put chicken mixture into lettuce cups and top with almonds.

Enjoy!! 🍴😍

554 Cals

31g Carbs

28g Fat

47g Protein

Sometimes a salad isn’t what it seems…..

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Food can be VERY deceiving. People see certain meals and because there are healthy items in them, they automatically think it’s a healthy meal. What we often forget is the added sauces and things that completely kill the meal. For example, my dinner last night was an ahi tuna salad. It has seared tuna, arugula, mango, tomato, noodles, avocado, almonds and a ginger dressing. Doesn’t sound too bad right? Take a look at the nutrition breakdown:

920 cals

64g fat

60g carbs

33g sugar

36g protein

Notice how high the calories and sugars are! 920 calories in ONE serving. Just because it’s a salad does not mean it’s going to be healthy. The little items like dressing, noodles, and the avocado jack up the sugar, fat and calories drastically! Yes things like avocado are great for you. But in the proper amounts. If you removed the dressing, noodles and cut the avocado amount in half, you would see a drastic drop in these numbers

By no means am I telling you to not eat certain things. Im just encouraging you to be cautious. Enjoy a salad like this every so often. But I wouldn’t recommend it daily. As I said before, just because something has healthy items in it, that doesn’t make it healthy for you. Know what you’re eating! Don’t be afraid to be high maintenance at a restaurant and ask to remove things or put dressing on the side. Especially if you’re trying for a healthier option. You can make restaurant meals work for you and your diet!

Happy eating! 🍴😉💙

Self Care

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Self care….. it’s any necessary human regulatory function which is under individual control. Basically something YOU need to keep yourself feeling sane and like yourself. It’s how you take care of you!

We all have things we do for self care. Me? I consider mine a cup of green tea, face masks, writing, workout and sleep. These are all things that keep me feeling grounded. They help me to relax. They are things that just make me happy and they’re for ME. I don’t have time to do each of them every day, but I try to incorporate each at least once a week. Green tea has become my go to every morning and of course my workouts in the afternoon. Sometimes I can sneak in a writing session and a face mask while Ryder is napping. But that’s only occasionally because his naps are when I get everything around the house done!

Everyone is different. Some people’s version of self care is a massage, facial, taking a bath, eating a treat, talking to a friend, going out to eat, or just having some quiet time. Do whatever works for you! Self care is important. We work so hard to take care of others around us we sometimes forget to stop and take a minute for ourselves. Especially moms!

Whether it’s once a day or once a week. Take some time for a little self care and do what makes you happy. 💙

Jerk chicken & veggies

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Ingredients:

•2 boneless skinless chicken breasts

•2oz jerk sauce

•2tsp chipotle seasoning

•1 lime

•1 red bell pepper

•2 zucchini

Recipe:

Chop veggies and toss in 1tbsp olive oil, lime juice and chipotle seasoning.

Chop chicken into pieces. Cook chicken on medium high heat in a nonstick pan until no longer pink. Turn heat down to low and pour in jerk sauce. Coat all of chicken and let sit, mixing occasionally while veggies cook.

Cook veggies on medium high heat on a grill pan. Cook each side 2-3 minutes.

Plate chicken and veggies and enjoy!

427 cal

19g fat

18g carbs

42g protein

Building back balance

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“Strength and growth come only through continuous effort and struggle.” -Napoleon Hill

I love this picture. It was taken in 2013 on Lake Lewisville just outside of Dallas. I got this crazy idea to do a handstand on the nose of the boat. I held it for a good three seconds before a wave hit from another boater and knocked me over the side. 😂

I used to love to do handstands anywhere, on anything. I got it from my father. He was a gymnast growing up and whenever he went to a new city he would pick a landmark or a cool location and do a handstand picture.

When I got pregnant with Ryder I had major balance issues. It was a weird feeling. I was a gymnast and a cheerleader so balance was never a problem for me before. While pregnant I was constantly stumbling or running into things. It was almost like being tipsy drunk, just without the alcohol! My doctor said that happens to some people but it eventually goes away. It went away completely about 6 months after I had him. And thank goodness because it’s not a fun feeling to have regularly. I had so many bumps and bruises on my legs from running into things. It was not a pretty sight.

I don’t know that I’ll ever do a handstand on the nose of a boat again but I’d like to think maybe one day I could. I’m still building back my upper body strength and working on my balance. For now I’ll stick with on the ground handstands. But this will forever be my favorite handstand picture. I’ll keep it as my “goal picture.” Balancing on a boat just standing is one thing, but doing it in a handstand position is a whole other level!

Everyone has goals, big and small. It’s your focus and determination that will get you there!

Dressing like a mom

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Beauty has so many forms. The most beautiful thing is confidence and loving yourself 💙

My mother would die if she saw the front of this dress. 😂 She’s so old school traditional and thinks moms should dress like the stereotype of covered up conservative. I think for the most part I’m decently conservative but every once in a while it’s fun to wear something a little “different.” And who am I to argue with a beautiful dress my own husband bought me!

Just because you’re a mom, you shouldn’t be forced to dress a certain way. Be who YOU want to be and dress however you want! You can be a mom and still dress up on occasion in a short dress or low cut top! If you’re confident enough, rock it!

I have a friend who only wears one piece swimsuits because she says it’s “not appropriate for a mother to be too revealing in something like a two piece.” I roll my eyes when she says things like that. Then say “to each their own.” She can dress how she wants and I’ll dress how I want (in my “revealing two piece” 😂). You don’t have to conform to what others do. Be your own person and wear what makes you comfortable and happy. They make different styles of clothes for a reason….so we all don’t have to dress alike! 😉

I’m a mom and I’ll wear what I want! 💃🏼