Strength Training and Some Yoga

Thank you to everyone that viewed my last post :) I really appreciate it and I hope it was helpful! I know how exhausting motherhood can be, and we often times put our own health on the back burner, so I really hope these exercises will help you.

I bet a lot of you, like me, have a hard time finding a time to do the workouts. I have found that doing it during one of Lottie's cat naps is best for us. If she wakes up I just hold her on my rest periods, and when I get more strength I will be able to hold her while I do the lunges and squats (that's an option for some of you that have already been working out for a bit).

What are some times/ways you have been able to work exercise into your schedule?

I know it can be hard, but lets keep with it! Today is toning/strength training workout. I hope you like it!
*Always remember that good form is the most important thing!!
You can start and finish with the yoga poses below.

Round 1:
5-10 Pushups, quality over quantity
10-15 Bicep Curls, use a good sized weight
10-15 Tricep extensions
Rest 1 Minute
Repeat 3 times

Round 2:
30 seconds Jumping Jacks
10-20 Narrow Stance Squats
30 seconds Mountain Climbers, see how to here.
Rest 1 minute
Repeat 4 times

End with some yoga stretches such as these (try to hold each one for 30-45 seconds)

Starting Over After Having A Baby

Hello there everyone!!
I know it's been quite a while since I wrote a post and I apologize for that! As some of you may know, I recently had a little baby girl. She is 3 months old now and so much fun! I didn't have any energy or time to write, but since I have been asked by a few people when I am going to start blogging again, I figured I should probably do it :). Plus, it will give me more motivation to workout.

Charlotte

Let me tell you, working out after having a baby can be tough. It kind of feels like I am starting all over again with my workout goals. It's ridiculous how weak I am! But that is all going to change now. I am hoping we can all set some goals and work hard to be healthier and more fit.

Now like I said, I am much weaker, so my workouts are going to be easy for some of you. Just remember that you can always add more reps and weight to any move that I do.

Post Baby Workout 1

Warm up for 3 minutes

Round 1:
20-30 Walking Lunges
10 Wide Stance Squats
5 Jump Squats
Rest for 1 minute (very important)
Repeat 2-3 times

Round 2:
1 minute step ups (I step up onto my kitchen chair and I make sure yo switch which leg I step with at 30 seconds)
45 Seconds Knee Ups
Rest 1 minute
Repeat 3 times

Round 3:**
Plank until failure
Crunches until failure (make sure not to pull on your neck)
Rest 1 minute
Repeat 3 times

Make sure to stretch really good and you are done!


**Make sure to check if you have diastasis rectus. If you do, it is very important to fix it before you do these abdominal exercises. To learn how to fix it and to check if you have it go here.

Cardio and Legs

I got back on the bike today!! Yay! I have done it a couple times since being pregnant but I actually did a good workout on it today. It's a great bike and I am so glad we spent the money on it. Here is yesterday's workout that I did. I really had to force myself to workout because I waited clear until my husband was home to do it :) big mistake by me because then I just want to be with him instead. But I worked out anyway and I am so glad I did.
This workout is for me during pregnancy but just like ANY workout, it can be modified to fit your intensity level. If you are more advanced, add more reps and increase your speed.

Warm up for 5 minutes, by either walking or riding on the bike

Cardio: You can run or ride a bike here, I rode on my spin bike
Intervals:
Resting Interval 1:00 (you keep moving at a moderate pace, you don't actually REST)
Sprinting Interval 0:30 go fast and hard! Increase the tension on your bike and pedal hard (you can even stand on some parts)
Complete 12 to 15 rounds

After Riding the bike do the following leg workout (make sure you go deep!)
20 Walking Lunges (10 lunges each leg)
10 Plie Squats
10 Narrow Squats
Add some jump squats to keep the heart rate up if this isn't doing enough for you
Rest for 1 to 1 1/2 minutes
Repeat 3 to 4 Rounds

*If you aren't tired and feel like you can do more, then do!! Remember, this is for me at 5 months pregnant :)
Stretch your legs and back really well. I usually hold each stretch for 30 seconds

Creamy Chicken Potato Soup (with veggies too)

Creamy Chicken Potato Soup*
I made this last night for dinner and my husband and I really enjoyed it! We both have had colds so I feel it was perfect for us. I made it dairy and gluten free but you don't have to. I would recommend using the unsweetened almond milk though to cut calories and fat. If you want to make it lower carb, substitute cauliflower instead of potatoes, one head of cauliflower should work.
Ingredients:
2 large chicken breasts (cubed)
2 garlic cloves (pressed)
1/2 white onion (diced)
2 stalks of celery (diced really small)
4 to 5 medium carrots (chopped to 1/2 inch pieces)
5 medium sized yellow potatoes, leave peal for nutrients (cubed to 1 to 2 inch pieces)
1 to 2 cups frozen broccoli
Sea Salt (I didn't measure this so just put some in and add more if you need to)
1 tablespoon parsley
1 tablespoon Paprika
5 tablespoons flour ( I used brown rice flour)
2 Cups low sodium chicken broth
1 to 2 Cups  Unsweetened Almond milk (vanilla or original are fine), start out with one cup
1 Tablespoon of butter or oil of your choice (I use earth balance soy free, dairy free buttery spread)

Directions:
Heat pot over medium heat, place butter, onion, garlic, parsley, paprika, salt, and chicken breasts in pan. Stir around and let cook for a few minutes. Add celery and let cook until chicken is almost done. In another pot (while chicken in cooking) bring water to boil (enough to cover potatoes and carrots). Cook potatoes and carrots until they are soft (but not falling apart). Scoop out about half the potatoes, drain water off, and place them in your blender, add half the almond milk and blend until smooth (but not pasty, and it's ok if some carrots get in there). Pour creamy potatoes, chicken broth and flour in pot with chicken. Stir really well. Scoop carrots out of pot when they are ready and place in chicken pot (it's ok if some water comes with). Add broccoli and stir. You may need to add more liquid depending on how thick you want it. I ended up adding about 1 cup or so of the water from the potato and carrot pot. Let cook until broccoli is done (making sure to stir so it doesn't scorch on bottom).
Eat and Enjoy!

*this is not necessarily low carb so limit how many carbs you eat the rest of the day so you aren't having a carb overload. It's not too bad though and the flavor is sooo good.

Recap and A Pregnancy Workout

Hello there everyone! How are things going?
I am so sorry I have been MIA for soooo long. I figured it was time that you all know what has been

5 Months Pregnant

going on with me.
First of all I am pregnant :) yay! We are very excited about this and are looking forward to meeting our little girl. I am just over 5 months now so it's cruising along.
Second of all, my first few months of pregnancy were really difficult. The first trimester (from about 6-14 weeks) I was so sick all the time I could barely do anything but lay in bed. This was really hard for me because I am a fairly active person and my body craves exercise. Anyway, I spent a couple weeks getting IV's 3 times a week because I couldn't keep anything down, I lost 20 lbs, and became pretty weak. But I am doing so much better now! It was a really hard couple months but I am grateful for this opportunity to be a mom. I am also grateful that I was in shape when I got pregnant. I feel like the muscle mass and strength that I built really benefitted me and the baby.
So, lesson from all of this? Nutrition and exercise BEFORE you get pregnant are SO important. My body went through quite an ordeal, but I am glad it started out strong.

I have to confess that most days are pretty difficult when it comes to working out. I'm not used to not being able to do as much.  I really have to take it slow. It is important when you are pregnant that your heart rate does rise too much and that you keep your breathing pretty steady, so I really have to focus and be careful. Then there's the fact that I don't have much energy these days (which makes sense seeing how my body is making another human being) so there are quite a few days where I just don't have it in me to workout.

Bottom line, pregnancy is hard, but being fit before hand REALLY helps.

I did want to share with you one workout that I have been doing that seems to keep my body in check and help my back not hurt as much. It is similar to other workouts I post but way less intense. If you want to ramp up the intensity all you need to do is add more reps and some burpees, mountain climbers, or squat jumps :) but for me it is good enough.

Modified Workout For Pregnancy
Super Set 1:
20 walking lunges (10 each leg)
20 Narrow stance squats (go low)
15 Plie Squats
Rest for 1 to 1 1/2 minutes
Repeat 3 times

Super Set 2:
10 Bicep Curls
10 Tricep Extensions
5 Pushups (I struggle with these right now)
Rest for 1 to 1/2 minute
Repeat 3 Times

Super Set 3:
Side Planks 15 seconds each side
Middle Plank 30 Seconds
Wall sit 30 Seconds
Rest 1 to 1 1/2 minutes
Repeat 2 to 3 times

Stretch really well and there you go!!

Catch Up

Hello there my wonderful followers and readers!

I am so sorry I haven't written any posts for a while. The past few months have had some major ups and downs. I have been going through a lot but I want you to know I haven't forgotten about my blog, it is just on hold. I am hoping to get back to it some time this month.

I appreciate your support and hope you will come back when I do!

Love,
Ashley

At Home Cardio

Hey there peeps! So I have been a slacker when it comes to posting some workouts and I have to apologize for that! It is nearing the end of the semester here so things are pretty hectic. But don't worry, I am still doing my workouts, I just haven't posted them. I have also been working on a new website that will incorporate all the things on this blog but will also include videos and pictures so that is taking up some of my time as well.

This one I am posting today is a high intensity workout that can be used for cardio. It is meant to be fast pace and hard, but of course they are always adjustable to fit your level! Don't get scared because the circuits are longer, I promise its not bad! It is a great fat burner so try it out!

*If you have any questions about how to do any of these moves, please don't hesitate to ask. 

Front Kicks

Circuit 1:
20 Jumping Jacks
30 seconds High knees
30 seconds Butt kicks
6 Jump Squats
10 Front Kicks, each leg
30 seconds of Mountain Climber
Rest for 45 seconds to 1 minute

Circuit 2:
6 Burpees
20 Jump Jacks
5 Split Jump Squats
10 Front Kicks each leg (can be done with or without the lunge) 


30 seconds knee raises/march in place
15 seconds High Knee
15 Seconds Butt Kicks
Rest for 30 - 45 seconds (or longer if you are beginner)

Circuit 3:
30 Jumping Jacks
40 seconds of Jump Rope
5 Burpees
20 seconds jog in place
15 seconds Run in place
Rest for 30 - 45 seconds

Circuit 4:
20 Jumping Jacks
10 Lateral Jumps
5 Jump Squats
30 Seconds Jump Rope
5 Tuck Jumps
Rest for 30 - 45 Seconds

Circuit 5:
20 Jumping Jacks
25 seconds of High Knees
5 Squats (can be narrow, plie or moderate, just try to go deep)
40 seconds marching

Make sure to stretch and cool down.

Go through it completely once then try again. Repeat all or any 5 of the circuits as many times as you can. Do as much as you can in 30 min. If you are pooped after 1 Round then that is fine! Just listen to your body and do all that you can! 

Photo Cred: acefitness.org
Lateral jumps

Photo Cred: womenshealthmag.com
Front Kicks with lunge