Tag Archives: fit moms

Summer Resolution

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Swimsuit season is here. We are our own worst critics. I’m guilty of being too hard on myself regularly. I would say 80% of the time that I look in the mirror I focus on what still needs work. I beat myself down pretty often about how I look. I have to stop and remind myself I had a baby! That really takes a toll on your body. AND I’m not 20 years old anymore! My body doesn’t bounce back over night like it used to. I have to work harder now days.

I also have to work hard to not compare myself to others. It’s so hard when I see these instagram moms who got their bodies back after 5 months, etc. I try to remember that everyone’s body is different. What works for one person might not work for others. Some people get lucky with genetics and they bounce back fast. Others take twice as long.

Since we aren’t close to New Years I’m going to do a summer resolution. And that is to try to focus less on what needs work still. Instead I need to be proud of how far I’ve come. I’m constantly telling people not to be so hard on themselves and not to beat themselves down all the time. I need to learn to take my own advice!

Importance of sleep

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We’ve been told since we were little how important sleep is but few people really listen. Sleep is imperative for your body in so many ways. As you sleep you body goes to work healing damaged cells, boosting your immune system, repairing your heart and cardio vascular system, and recovering from the days activities.

These are a few risks of lack of sleep:

•Weight gain

•Increased risk of heart disease •Increased risk of stroke

•Loss of concentration/focus

•Adverse affects on blood sugar •Depression

•Drop in immune function

•Increased inflammation

•Affects emotional state

Sleep is so important to your overall physical and mental health. For the average person 7-8 hours of sleep is a healthy amount of sleep each night. If you’re one who typically only sleeps 5-6 hours a night, try seeing if you can get to bed an hour earlier. That one hour of sleep will make a huge difference on your overall physical and mental health. You’ll actually feel less tired during the day and will have more physical energy. You’ll likely notice a difference in your emotional state as well.

I notice when I don’t get enough sleep my joints hurt, I’m tired all day and I’m moody. As the day goes on I get a little better but I’m never really myself. 7-8 hours a night is not always feasible when you have an infant but I try my best. I go to bed at 9 or 10 most nights in case he wakes up in the middle of the night or wakes up earlier than his normal 6:30am. I want to make sure my body is rested and ready for a full day of running around with him.

Yoga for flexibility

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When I got pregnant with Ryder I had a lot of joint and ligament pain. It was mainly in my legs. I did yoga up until I was 5 1/2 months pregnant and that helped significantly. That is until I got too big and my belly got in the way so yoga was put on hold. I still get joint and ligament pain on occasion even 9 months post delivery. It helps to stretch and do yoga whenever I can. I think flexibility is a huge part of health and fitness. I’m not saying you need to be Gumby, but having a little flexibility is great for your muscle strength. It also helps reduce the risk of muscular injury. If yoga isn’t your thing, then just take 5 minutes a day to do a few simple stretches. You’re sure to notice a difference in your muscles and joints after a few weeks.

Back day workout

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Another hotel gym workout! Today was back day! Here are a few things I do on back day. I love a good cable machine because it can be used for so much. You may notice I struggle with my right shoulder. I had an injury years ago and that shoulder never fully healed properly. It’s a bit weaker than my other side but I still push it as much as I can.

Leg day hotel gym workout

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Another leg day hotel workout! Sorry for the glare. The hotel gym is all windows so there wasn’t a good spot. The sun is shining bright here in Orlando!

Each of these workouts I do 4 sets of 12. Some of them require you to switch legs but I obviously only showed one leg to spare y’all the extra unnecessary videos. Some hotel gyms have resistance bands and others don’t. You may have to improvise if one isn’t available. Cable machines work great!

Breakfast

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Sometimes the simplest breakfasts are the best breakfasts. After I graduated from college and got my first real job, I constantly skipped breakfast. I always said I was in too much of a hurry to get to work so I just grabbed a coffee and ran out the door. I was working out like crazy but instead of gaining muscle I just kept getting skinnier. This may be some people’s goal but it wasn’t mine. That’s when I realized my food intake was affecting me more than I realized. For someone with a degree in Exercise and Sports Sciences you’d think I would have caught this right away. Not always when it’s yourself. I decided to make some changes in my diet. Breakfast was a must. So I traded in my coffee for protein and fats (good fats). I saw a huge improvement in my overall energy and eventually my size. To this day I still make sure to eat a healthy breakfast. My favorite is avocado toast! Some mornings it’s difficult with a little one so I grab a protein shake. But that’s better than nothing at all! As a mom of an infant I need all the natural energy I can get so fueling my body properly is a must!

Sirloin steak with white wine demi glace

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Ingredients:

•2 tsp. Beef demi-glace

•1 oz butter

•2 garlic cloves

•0.125 oz fresh oregano

•0.125 oz fresh parsley

•5 oz peas

•2 sirloin steaks

•2 oz white cooking wine

•12 oz Yucatán potatoes

Recipe:

Preheat oven to 400 degrees

Cut potatoes to the size of dice. Place 1 tbsp of olive oil in a non stick pan on medium heat. Add potatoes and cook for 5 minutes. Transfer potatoes to a baking sheet and bake in oven for 20-22 minutes.

While potatoes bake, mince the garlic, parsley and oregano. Reheat pan used for potatoes to medium heat. Add a tbsp of olive oil. Cook steaks 5-7 minutes per side.

While steak cooks. Finish potatoes. Put potatoes into a non stick pan on medium heat. Mix in peas and garlic. Sauté for 3 minutes. Stir in parsley and oregano. Season with salt and pepper.

Plate steaks. While steaks rest, reheat pan used to cook steaks. Add white wine, and demi-glace. Cook until reduced by half (1-3 minutes). Remove from burner and swirl in butter.

Plate potato mixture and pour sauce over steaks. Enjoy!

Teriyaki Chicken with Almonds

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Ingredients:

16oz chicken

8oz green beans

2 green onions

1/2 cup brown rice

1/2 oz brown sugar

1/2 oz rice vinegar

1 oz chopped almonds

2 tbsp sriracha

2 oz teriyaki glaze

Recipe:

Bring a small pot with rice and 1 cup of water to boil. Redid heat to low, cover and cook till tender.

Trim ends off green beans and cut into 1 inch pieces. Season both sides of chicken with salt and pepper. Cut chicken into small cubes. Trim any excess fat.

Place a medium non stick pan over medium-high heat. Add 3 tbsp of water (can use 2 tbsp of olive oil if you prefer) and chicken. Cook 3-4 minutes. Transfer chicken to a plate.

Put green beans in pan used to cook chicken. Season with salt and pepper. Cook 3-4 minutes. Transfer to a plate.

Add teriyaki glaze, vinegar, brown sugar, sriracha and 2 tbsp of water to pan. Bring to boil. Return chicken, green beans and any accumulated juices. Stir for 2-3 minutes.

Plate dish and garnish with almonds and green part of onions. Enjoy!

Bosu workout moves to build back and arms

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Two (not too difficult) moves to build your back, arm and core muscles. The first one is bosu updowns. Alternate arms every other down. The second is bosu push ups. Make sure to get a good grip on the outside edges of the bosu ball. I typically do 4 sets of 10 each. It doesn’t sound like@much but give it a try. You’ll definitely feel it in your arms!