After saying five kind things about that body you have, begin this circuit. Your body will thank you back. 12 reps of each move. Repeat 3-4x through.
1. Weighted step cross-overs, side to side equals ONE rep, 12 each leg
2. Banded step squat jumps, 12 reps
3. Banded donkey kicks, 12 reps each leg
4. Weighted bulgarian split squats, 12 each leg
5. Pistol squats to chair (or to a lower step for more advanced!), 8-12 each leg
Rest and repeat. Enjoy!
Serves 2-3
1 1/2 small avocados, chopped
2 HB eggs, chopped
1 egg white from hard boiled egg, chopped
1 spoonful (~1 Tbsp.) Plain Greek Yogurt
1/2 small fresh lemon gently squeezed (~1 Tbsp... not too much here)
1/4 tsp. Dijon mustard
1/4 tsp. regular yellow mustard
1/4-1/2 tsp. "Everything but the Bagel Sesame" Seasoning from Trader Joe's (or you could replace with a mixture of sea salt, garlic, and onion seasoning
Gently combine all ingredients. Spread onto your sandwich and take a big bite.
Walk to the park or somewhere with a chair/bench/step and get this workout in. I did it while Ellie played at the park the other day, and it was the perfect little circuit.
Perform 10 reps of each move, and then move down to 9 reps, 8 reps, 7 reps... all the way until you're at 1 rep per move. Your leg and arms will be burning! It's good to remember that a workout doesn't have a be complicated. Keep things simple and get it in!
The bessssst little burner the other day. You have to add this into your routine and it doesn't take long! Burning those legs to the end. I mean, if a preggo mom can do this, so can you. #noexcuses
30 High knees
20 Plyo lunges
Rest 30 seconds
25 Squats with a twist
15 Squat jumps
Rest 30 seconds
20 Lateral lunges to hop
10 Plyo lunges
Rest 30 seconds
15 Knee to squat
10 Squat jumps
REST 2 minutes before repeating again 1-2 more times... (If you dare).
ENJOY!
Here's the update for those interested.
Do I dare say it? Hot chocolate from 7-11 haha! I crave this stuff DAILY, and sometimes it takes everything in me to not run grab some. I've been trying to resist the best I can, but every now and again, it just hits the spot.
An acorn squash. So crazy! I love watching my belly right now because he's big enough to make some funny movements that you can see on the outside, but not too big for just the overall belly roll yet. Around 10:00 at night, he starts to move and poke around so much, you'd think I had a little monster inside of me trying to get out. Bry and I laugh so hard watching my belly dance at night.
12 pounds and growing. With Ellie, I gained a lot of my baby weight in third trimester as the baby was needing to gain more fat, and so we'll see how it goes this time around. Happy to have a healthy baby and not worried about putting on some more pounds these coming weeks. #gainz
Honestly, the stares I get at the gym are probably the funniest to me. I walk in the weight room with my belly protruding out, and everyone's eyes just kind of widen when I start throwing weights around. I'm sure people are thinking all sorts of different things, but I am feeling SO happy to be able to train and to continue to move the way I am.
I am feeling so strong right now. I definitely have those moments where negative thoughts start to creep in (because there are times when I just feel "huge" and super stretched), but overall, I've been able to live in a really positive space full of body positivity and gratitude. I have maintained my muscle mass (and maybe even have gotten stronger) thanks to weight lifting, and I feel like my recovery is going to be even better this time around because of it. I am more out of breath when it comes to cardio, but I'm able to push through most weight training days just fine, with modifications where I need to, and longer rest periods. I am feeling SO grateful to be able to move at this point, and I am planning on continuing to train until my body tells me no.
Ahhhh so excited about this one. I'm having it again tomorrow... and maybe the next day... and the next... so good! Whoever loves peanut butter, or even a classic PB&J (both arms raised) you'll love this one. Perfect for post workout, and serves two- so share with a friend or save seconds for the next day! Boom.
Serves two. One serving = 300 calories with ~20 grams protein
¾ cup rolled oats
2/3 c. almond milk (I use Califia Farms unsweetened vanilla- the best!)
1 scoop vanilla protein powder or 1/2 serving (I use Tera's Whey Vanilla Bourbon)
½ cup Plain Greek yogurt
1 tsp. raw honey
1 Tbsp. + 1 tsp. raw peanut butter
strawberries, cut up over top
1 Tbsp. dark chocolate chips *optional
Layer all ingredients together in mason jar or Tupperware that can be sealed overnight. Mix well and let sit in refrigerator while you sleep the night away. Come morning, pop this out, mix, and you should be good to go!
No time to get to the gym? Do this in your kitchen today! Grab 5# DBs (two heavy soup cans, your toddler) and two sliders (or use washcloths, towels, etc.) ... get creative! I was able to squeeze this one in, and it felt good to get moving.
1. 1 minute cursty lunge with shoulder press
2. 30 seconds curtsy lunge with snow angel arms
3. right leg toe taps, 12 reps into right leg lateral toe taps, 12 reps
4. left leg toe taps, 12 reps, into left leg lateral toe taps, 12 reps
5. 1 minute right leg reverse lunge into lateral lunge (try this holding a 25# toddler, and you'll want to die haha)
6. 1 minute left leg reverse lunge into lateral lunge
7. 30 second slide out bridges using sliders, each leg
8. 30 second heel slides (alternating feet)
9. 1 minute right arm side slide, switch arms
10. 1 minute bird dog
11. 30 seconds modified push-ups
12. 1 minute alt. front raises into both arm front raise into snow angel arms
DONE. Phew!
I have taken some time to compile a list for you of healthy snacks that are under 100 calories. Below are some whole food options and I'll continue to add to this list so you can refer back to it anytime. -xo Meg
1 cup blueberries 85 calories
¾ oz. sharp cheddar squares 90 calories
1 hard-boiled egg 70 calories
1 roasted skinless chicken drumstick 75 calories
1 cup broccoli florets with 3 Tbsp. dip 95 calories
½ medium baked potato 85 calories
1 small baked sweet potato 55 calories
1 medium apple with peel 70 calories
2 oz. lean beef eye-of-round roast 90 calories
13 whole raw almonds 90 calories
3 Tbsp. dried tart cherries 75 calories
5 dried apricots 100 calories
2 medium kiwis 95 calories
3 Tbsp. hummus with celery 90 calories
1/3 cup cooked quinoa 85 calories
½ cup natural fat-free fruit yogurt 85 calories
1 slice of whole-grain bread 65-100 calories
1 cup low-fat vegetable soup 90 calories
2/3 oz. dark chocolate… yep, I said it 95 calories
25 dry-roasted, unsalted pistachios 85 calories
1/3 cup shelled edamame 65 calories
1 ½ oz. baked salmon 99 calories
2 cups of watermelon 90 calories
2 cups popcorn with 1 tsp. butter 95 calories
2 tsp. natural peanut butter 65 calories
1 apple 70-80 calories
1 cup canned pure pumpkin 85 calories
1 cup salsa 70 calories
1/3 cup guacamole 90 calories
1 cup red raspberries 65 calories
1 cup grapes, try sticking in freezer! 62 calories
½ frozen banana + 2 tsp. dark chocolate 85 calories
1 c. unsweetened applesauce + cinnamon 100 calories
½ cup Plain Greek Yogurt + ½ cup mixed berries 90 calories
½ cup cottage cheese 82 calories
Barlett pear 43 calories
1 cup sliced strawberries 53 calories
1 yellow 61 calories
1 bell pepper 35 calories
12 baby carrots (1 cup) 45 calories
2 Stretch Island Fruit Co. Fruit Leathers 90 calories
String Cheese 80 calories
3 Tbsp. all natural granola 85 calories
2 Bamboo Lane Rice rollers 90 calories
10 natural blue corn tortilla chips 90 calories
1 stick sugar-free gum *curbs my cravings! 5 calories
10 Caramel Corn Rice Snacks Quaker Poppers 85 calories
Caramel Rice Cake 50 calories
½ Nature Valley Sweet and Salty Peanut Bar 85 calories
½ Nature Valley Protein Chewy Bar 95 calories
½ Kind Bar ~90-95 calories
½ Nutrigrain Bar 70 calories
Mott’s 4 oz. applesauce packages 90 calories
Mott’s Gummies 80 calories
20 Annie’s Honey Bunny Graham Crackers 77 calories
…I’ll add onto this list as I collect more items, but this is a good start! Hope it helps you!
This is our go-to snack for football games! Healthy and delicious. Take it to your next game day party and it will be an instant hit- I promise! Pair it with my "Game Day Guac" and the two can't be beat! Enjoy.
2/3 c. cilantro, diced
2/3 c. green onions, diced
1/4 tsp. black pepper
1 Tbsp. vegetable oil
2 Tbsp. hot sauce
6 Tbsp. red wine vinegar
1 avocado, chopped
1 can black beans, drained
1 can corn, drained
1 can black eyed peas, drained
2 large tomatoes, chopped
Combine and serve cold with your favorite chips. Refrigerate in sealed container to save leftovers for later. (And sometimes the leftovers are even better as it has time to sit and blend together!) Enjoy.
Want to burn out those arms? Add this as a finisher to your workout.
Using physio ball (or chair/couch) and some DBs... I used 10# DBs here.
1. Chest press, 15 reps
2. Front raise, 15 reps
3. Tricep kickbacks, 15 reps
4. Bent rows, 15 reps each side
5. Single arm shoulder press, 15 each side
6. Snow angel curtsy lunges, 15
Repeat through 3-4x.
Unsure what to do with all the extra peaches you have lying around? After making jam, dicing them up for smoothies, using them in my Peachy Overnight Oats, and making cobbler, I still had some leftover and needed a quick and yummy recipe. This one saved the day. And wow, it's good. I love rolling these up and having them for snacks on-the-go. Give them a try!
5 peaches, pureed (~3 cups)
1/4 cup sugar, *or honey
1 tsp. lemon juice
1. Heat oven to 170 degrees.
2. Peel the skin off your peaches. I found the easiest way to do this is to boil a pot of water, drip them in for a few minutes, and the skin will slip right off. Once peeled, puree your peaches in a blender and taste. If needing a little sweetener, add sugar or honey (I've tried both and they're both great). If peaches taste sweet enough, add the lemon juice, and blend.
3. Line a baking sheet with either a Silpat baking mat or parchment paper. Tip to flatten out across the bottom. The liquid peaches should be about 1/8" thick.
4. Bake in oven for 6-8 hours. Depending on thickness and oven temperatures, you will want to start checking your leather around 6 hours to make sure it is not overcooked. You want it to harden up, but not to the point of being crispy or breaking off easily. You'll want to pull it out of the oven when it is still a bendy consistency but not squishy and soft.
5. When ready, line on parchment paper (if not already) and cut into thin strips to roll up. To store, put in an airtight container and store in the refrigerator.
Today I spoke to another group of ~40 women and we committed to keeping promises to ourself and following through with our plan. I came home exhausted, but knew I needed to be a woman of my word... so I got in a sweat. It took only 15 minutes, but it felt amazing. I used this as a finisher for my clients the other week, and it will give those legs/arms a burn! Give it a try!
First time through... 12 reps each. Second time through... 10 reps each. Third time through... 8 reps each. GO!
1. Lunge with slow lateral curl
2. Lunge with arms high, out to front, and out to side. Repeat.
3. Sumo squat with twist
4. KB swings, heavy weight
5. Side lunges into center hop
6. Push-ups, weighted for more advanced
After your three times through, you're DONE!