Being pregnant is a journey. A journey of challenges, of courage, of change, and of love. Let me guide you every step of the way. To be strong. For you, and for your baby.
Click the button below to find out more about my new Fit and Healthy Pregnancy Guide.
(^Make sure to view in 1080p HD)
Let's get that core strong, shall we? I love incorporating a bosu ball, and these moves are especially great for those who have a bad lower back. If you don't have access to a bosu, each of these moves can be modified, and you can do without. Ready... go!
1. Bosu crunchers, 30 reps
2. 45 sec. - 1 min. Bosu plank
3. Bosu swimmers, 30 reps
4. 45 sec. - 1 min. Bosu Spiderman crawls
5. Bosu straight-leg sit-ups, 30 reps
6. 45 sec. - 1 min. Bosu plank
7. Bicycles, 30 reps
8. 45 sec. - 1 min. Bosu Spiderman crawls
Repeat 2x through.
You know what I crave quite a bit? The burrito bowls from Barbacoa. I love a good bowl with everything inside, and I wanted to recreate my own with the convenience of the Instant Pot. You will LOVE this new recipe, and it might just go to the front of your family favorites list. I've had this three times in the past two weeks, and after making it for a friend's family and getting their stamp of approval too, I knew it was ready for it's big debut. So simple, with ingredients you probably already have lying around, and yum yum yum. Give it a try!
1 - 1 1/2 lbs. frozen boneless, skinless chicken breasts
1 1/2 cups low sodium chicken broth
2 Tbsp. taco seasoning
1 15 oz. can corn, drained
1 15-oz. can beans, drained
1 cup of your favorite salsa
1 cup brown rice
1 cup shredded cheese of your choice (I love a Mexican blend, cheddar, or mozzarella)
Additional toppings: we love avocado, Greek yogurt, cilantro, chopped lettuce, and some chips crumbled over top!
This meal will take ~45 minutes total. A 20-minute cook time, ~15 minutes for your pot to build pressure, and 10 minutes for a natural release.
1. Combine chicken, chicken broth, taco seasoning, corn, beans, salsa, and rice in your Instant Pot. Yep, you read that right. No tricks, just everything besides the cheese and additional toppings will go into the pot. Mix gently together.
2. Once combined, set your pot to 'Manual,' high pressure, and for 20 minutes. Let it do it's thing. It will take around 15 minutes to seal in the pressure before cooking for the 20 minutes.
3. After cooking time is complete, let naturally release for another 10 minutes before releasing the rest of the steam. Chicken should be easily shredded. You can either shred with a fork, or use my *secret tip below.
4. Top with desired toppings and enjoy while warm! This can be served as is, served over a tortilla or salad, and leftovers freeze well too. Enjoy!
*My secret tip: Once the 20 minute cooking time is up, I take around 1/2 cup of the liquid and put it into my Bosch (or use your Kitchen Aid!). Then, I put both of the whole chicken breasts into my mixer. (Mix with either your wire whip or your coated flat beater attachment.) Chicken will shred perfectly within seconds. I then add as much of that chicken back to my Instant Pot as I like. Sometimes I'll end up saving some of that shredded chicken for another meal or saving some in the freezer for later. It's foolproof!
One of my favorite leg circuits from last week. Keep things moving. Your heart rate will be up and you'll be a sweaty mess by the end. All you need is a step, some weights (I used 15# DBs), and a resistance band. Modify as needed. Good luck!
12-15 reps each move, and repeat circuit 3x through!
1. Weighted cross-overs
2. Single leg cross-overs, each side
3. Banded bench splits (stay in a low stance)
4. Hop-over touch downs
5. Fire hydrants, both sides
6. Ski jumps
7. Banded bench squats (holding weight)
8. Bench jump squats
Remember to repeat 3x through, and let those legs burn!
A night to remember, where we gathered together once again,
to build strength and give strength.
Thank you to KC Film & Photo for capturing this special event.
Now that my diastasis recti has closed, and my abs are healed, it's time to work CORE. I'm so happy to be working on strengthening my core again as it helps with my lower back and every other movement I do while lifting. It's always a good idea to strengthen your core, ladies! It aids in almost everything, from posture, to preventing injury, to stabilization. Here is a fun circuit from yesterday's at home workout. Each move for 30-45 seconds with 10-15 seconds rest in between. Repeat 2-3x through.
1. Knee to Elbow Crunches holding weight
2. Weighted Russian Twists: a toddler works great for this one ;)
3. Side plank clams, both sides
4. Slow weighted sit-ups
5. Plank leg lifts
6. Plank hold - up this one to 1 minute if you can!
7. Low plank hip dips
Remember to repeat 2-3x through. If you performed each move for 30 seconds the first time through, try for 45 seconds the second time through. Good luck!
All my stair-steppers! You need to try this circuit! It will take you ~15 minutes and you'll be burnin' (especially if you're coming off of postpartum recovery like me). But it's a real good cardio burst. You can adjust these settings appropriately, but this is what my machine read:
ONE MINUTE OF EACH SETTING:
Level 10-12: fast walk
Level 7: slow recover
Level 15: fast enough to be jogging the stairs
Level 7: slow recover
REPEAT those four settings 3-4x through (go for four!) which will put you at 12-16 minutes, and after your last "Level 15," slow it wayyy down to recover and catch your breath. Stretch those legs after!
5 reasons why getting better sleep makes you a better mom
Today, I'm excited to introduce you to Christine Lawler, a Licensed Marriage and Family Therapist and Behavioral Sleep Specialist. She strongly believes that improving sleep is one of the quickest ways to improve quality of life, and is passionate about helping parents all over the world get better sleep. Below, she writes about why getting better sleep is going to make you a better mom. Make sure to check out her resources (linked at the bottom) for learning how to do it, with your little ones around.
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I know, I know. Don’t we all wish we could get more sleep? I feel like that’s the mark of adulthood—being constantly tired. It’s certainly the mark of parenthood.
We sacrifice everything for our kids and we run ourselves ragged trying to be the best versions of ourselves possible. We should be sacrificing for our kids. It’s an ingrained biological instinct that suddenly this tiny human overpowers our sense of selfishness—but sometimes we sacrifice in ways that don’t actually pay off like we want them to. Sleep is the biggest culprit of all.
Of course, some of our sleep sacrifices are unavoidable. Heavens, they come out of the womb waking up, like, every 2-3 hours. Then later they go through things like teething, sleep regressions, sickness, nightmares, etc, (…etc, etc) and we sacrifice our sleep because they need us to.
The thing is, these sleep disturbances should be rare and short lived but for many parents, bad sleep has just become the norm. We think we’re sacrificing our sleep to help our children, but the greatest benefits for our kids actually come from having well-rested parents:
· You’re meeting one of your child’s most fundamental needs. It feels selfish to want your baby to sleep well so you can sleep well. But the fact is, food, SLEEP and love are our 3 most important needs to survive and thrive. Fostering healthy sleep habits in your little one is one of the greatest gifts you can give them. Sleep promotes physical, emotional, intellectual and social development.
· You’re nicer and more patient when you’ve slept well. Sleep has this magical property of regulating our emotions. When we don’t sleep well, we’re more prone to things like depression, anxiety, and overwhelm. When you’ve got a sweet little baby at home you probably don’t have as many reasons to feel grumpy or impatient… but believe me, once that baby hits toddler-hood you need as much patience as you can possibly muster. This is easier with sleep.
· You’re more fun. It’s way easier to engage with your kids, play on the floor, play dress up, or have the energy to do crafts and playdates when you’ve slept well. When you haven’t slept well you can certainly do those things, but our kids pick up on our energy level and enthusiasm (or lack thereof).
· You’re a better version of yourself: Imagine one of those (rare) days that you had a great night of sleep. Didn’t you wake up feeling empowered and ready to take on the day? When we get good sleep, we have more pep in our step, motivation and drive. We’re better examples of productivity and optimism.
· Your relationships are better. Grumpiness and impatience also take a toll on our marriages. We’re much more likely to feel resentful, keep score, and neglect our partner’s needs when we’re exhausted. Keeping a marriage thriving and happy is one of the greatest blessings we can give our kids. If you have the energy to nurture your relationship with your partner you’ll feel more peace and fulfillment during the day which will, in turn, benefit your child.
Ready to get sleep on track for the whole family? Visit www.thepeacefulsleeper.com for more information or find my comprehensive sleep training guide “Get Your Sleep On” on amazon. For those newborn parents out there, download this FREE Newborn Sleep Survival guide here: http://thepeacefulsleeper.com/sleep-training-guides/
Happy Sleeping!
-Christine Lawler / @the.peaceful.sleeper
When you can’t sleep because you’re thinking about what’s coming for breakfast... please just trust us on this... it can’t be beat! And with ~20 grams of protein, it makes a perfect post workout meal. Introducing to you, the BREG-FAST sandwich (named after us: Bry + Meg... I know, kind of a stretch). But it’s SO DANG GOOD.
One whole wheat English muffin, toasted
Cottage cheese (as much or little as you’d like)
One egg, cooked medium so the yolk is perfection
Hot, pan-seared ham
“Everything But The Bagel” seasoning from TJ’s
Toast the bagel and layer everything else on top. Another #momstrongnoms meal in five minutes. Winning!
Cleared by the doc, and I'm back to work! All I know is I had a smile on my face all morning, covered in sweat, wayyyy out of breath, and going to be so dang sore tomorrow. But it felt SO good to be back training again. Here's one of the circuits I threw together, and it's a burner!!
Shoulder press with heavier DB (I used 25#) - 12-15 reps
Close to normal reverse lunges, carrying heavier DB, (I used 25#) - 10 each side
Tricep extensions with single DB, (I used 12#) - 12-15 reps
Squats (holding 25#) - 12-15 reps
Deadlift to upright row, (12# DBs) - 12-15 reps
Squat pulses, (holding 25#) - 15-20 reps
Half Arnold, (with 12# DBs) - 12-15 reps
Close to normal reverse lunges, carrying heavier DB, (I used 25#) - 10 each side (these burn!!)
Repeat 2-3x through and you’re done!!
A Valentines workout for all you people out there who want to show your body some love today.
V-pushups, 12 reps
A-lternating reverse lunges + kicks, 12 each side
L-unges, 12 each side
E-lbow to knee, 12 reps
N-o break wall sit for 1-2 minutes
T-readmill walk/run for 5-10 minutes
I-sometric bridge marches, 12 reps
N-arrow to normal squats, 12 of each
E-lbow side plank reaches (for more advanced, perform leg lifts)
S-umo squat pulses x 4 into jump back plank
Repeat 2-3x depending on how much time you have (because the treadmill portion will take some time.) Go fast between moves, only taking rest after the entire circuit is complete. Go!
I've got two weeks until my doctor clears me to get back to my normal training routine and I CAN'T WAIT. It's so hard to be patient during the 6 weeks postpartum, and doing the same old pelvic floor exercises and TVA abdominal exercises for diastasis recti can be boring... but it's important to be patient, and it has already paid off. My abdominal muscles have moved almost completely back together, my pelvic floor is tightening up, and I know all of the recovery exercises I do 5x/week are working. So cheers to a two week countdown, and until then I'm continuing to take it easy with these circuits. Give this recovery leg circuit a try!
1. 15-20 walking lunges
2. 45 second - 1 min. wall sit (add shoulder presses if you want!)
3. 10-12 wall push-offs- if you still have diastasis recti, put your feet closer to the wall to take pressure off your core and focus on your arms doing the work)
4. 12 lunge pulses, 3x on EACH LEG
5. 45 second - 1 min. wall sit
Repeat 3-4x through