Learn step by step how to plan and prep your meals. You’ll be a pro in no time! Planning and prepping your meals will save you time in the kitchen throughout the week.Read More
Hey Ladies...here are my top Fitness Must Haves for Women! From sports bras to rings to protein powders, these are must haves that you absolutely should try! I've been a fitness enthusiast since 2015 and I'm here to share with you what has helped me in my fitness journey.
(Some of these links are affiliate links, which means I may receive a small commission at NO additional cost to you. I only recommend things that I love so no worries there!)
If you're really serious about your health & fitness journey, start tracking it! I use MyFitnessPal app to track my macros and calories. I started using it to make sure I was eating enough calories for my breastmilk supply. When I reached 12 weeks postpartum I started counting my macros. (If you're a breastfeeding mom, contact a macros coach that is also knowledgeable about breastfeeding) For me; I eat 2400 calories, workout 6 days a week and drink at LEAST 100oz of water. While you're tracking your food and workouts, you should also be meal planning and prepping. This is a huge game changer and will definitely help you out on your journey! I created a Meal Planning & Prepping eBook that will help you, even if you're a beginner and have no clue where to start. Seriously, go check it out!
Track your movement! I use a Fitbit to track my steps, calories burned but overall just to make sure that I'm constantly moving instead of parking my booty on the couch. I love the pink sports band! It's easy to adjust, super comfortable and breathable!
Drink more water from an awesome water bottle!! Remember when I mentioned that I drink at least 100oz of water daily?!...I use a big water bottle to help me keep track! I would much rather refill my water bottle twice then a cup 10 times!! This water bottle also keeps the water cold, because it's stainless steel inside.
Since counting my macros, I noticed that I wasn't getting enough protein into my diet. I was eating clean, getting enough fruits and veggies in but had a hard time with protein. I'm not a big fan of meat, I'll eat it but not a lot of it. So I researched protein powders and asked my macros coach which one would be best while breastfeeding. She recommended trying Orgain Organic Protein. I love the chocolate flavor! My go to protein smoothie is: 2 scoops Chocolate Protein powder, 1 mandarin orange, 2Tb PB2 powder, ice and water. This protein powder is not chalky and my baby girl seems to be doing just fine with it (I'm breastfeeding), but contact your doctor to make sure you're able to use it while breastfeeding. If you're worried about texture, try mixing it with almond milk or half an avocado. Those will help it make it creamier.
Before I start my workout, I always take a scoop of pre-workout. I wrote another blog post about my favorite all natural preworkout...you can read it here! (and be sure to check with your doctor about taking pre-workout).
Ok, let's chat about awesome fitness apparel. When you feel great & comfortable in your workout clothes, you're more likely to crush your workout and wanna do it again!
Ladies, you're gonna need a good sports bra! Here are my two favorites. Both work for breastfeeding but one is for low impact workouts and the other is for high impact workouts. You can get these at Target but I also linked them to Amazon too.
The clip sports bra is best used for low impact workouts (yoga, walking, lifting, pilates...)
The zip up sports bra has more support and will work best during high impact workouts (jumping, running, hiit..)
I love lifting weights but I don't want to take off my wedding ring, but wearing my wedding ring during those certain workouts pinches my fingers. If this happens to you too, I recommend trying out the Qalo rings. There are so many styles and colors to choose from. I also bought my hubby a ring, because he doesn't like wearing his real wedding ring during workouts or at work, but will wear his Qalo ring (ladies, there's your gift idea!). My favorite is this white one with the twist design (pictured below). The design is cute and feminine and I barely notice that I'm wearing it during my workouts.
Who else lives in their yoga pants?? I do! I freaking love wearing comfy yoga pants...and not just to workout in. Like I said before, when you're feeling comfortable and cute in your workout clothes, you're more likely to push harder and have more confidence in your workouts. I personally love high waisted pants. I'm a mom of 4 and I have some loose skin & a little muffin top, so having the high waisted pants on helps keep all that 'stuff' in place. Amazon has a lot of cute yoga pants that won't break the bank, I'm telling ya try the high waisted ones!
Whether you love to run, lift weights, do a HIIT workout or workout at home, you need a good pair of shoes! These NIKE Zoom Winflo shoes are super comfortable and honestly great for any type of workout. I wear these for all my workouts (running, cardio, HIIT and lifting). I bought them at Kohls and luckily had a coupon, but honestly they're worth every penny. They are on the higher priced side, but you get what you pay for. So put some money into your shoes and go knock out a kick ass workout!! Invest in yourself. Your goals are important!
YOU ARE WORTH IT!
If you're also looking more accountability, join my FREE Accountability Facebook Group!
Are you a breastfeeding mom that is trying to eat healthier, maybe lose a little baby weight but don't want to lose your milk supply?? This meal plan (or diet) for breastfeeding mamas will help you out! I'm a breastfeeding mom (currently 3 weeks postpartum) that is eating healthier but not cutting calories....that would decrease my milk supply (we don't want that to happen!).
This Diet for Breastfeeding Mamas will help make eating healthy easier because the plan is laid out for you, and it won't mess with your milk supply! This diet is more like a meal plan. Follow it and you'll start to feel better. You'll have more energy (well as much as you can, those sleepless nights can be rough), and hopefully start to lose a little bit of baby weight. If you're looking to lose weight but can't workout yet, this plan is definitely a good start to the process.
It can sometimes feel frustrating during those 6 weeks of recovering from giving birth to your little one because you want to start losing weight and would like to workout but you can't just yet. So since you can't workout yet, why not start focusing on your nutrition?!? Start with following a meal plan. Eating healthy and focusing on your nutrition will give you a little jump start into reaching your health & fitness goals. Believe it or not, I lost 5lbs in one week by just focusing on my nutrition.
I can't take all the credit for this meal plan...I like to follow the container system (created by Autumn Calabrese). The container system shows you how many portions you should be eating in a day. The portions/containers are divided into categories of food: fruit, vegetables, complex carbs, protein, healthy fats and seeds/nuts/dressings. It's actually real easy to follow...I'll explain it!
Here's an example of my meal plan:
(*before you start a diet plan, check with your doctor first)
This meal plan is color coded because each color represents a food category. Each color coded container is also a different size. This helps with portion control too. (I'll attach a cheat sheet below, scroll down). For breastfeeding moms, we need to eat enough calories for our milk supply. If we cut calories, we cut our supply. We also need to make sure we drink enough water (drink at least 100oz of water a day).
This meal plan is in 1800-2200 calorie range. Consuming this amount of calories will help with the milk supply and when you eat the right food, it will also help with losing weight. Did you know that if you cut too many calories from your diet, you can actually gain weight?! You need to eat to lose weight! When you cut calories, your body can go into starvation mode and will actually hold onto the fat and burn your muscle instead of burning fat. That's a big no no!! You want to burn fat and hold onto muscle!! So eating (healthy food) is a good thing!
(*Some of these links are affiliate links, which means I may receive a small commission at NO additional cost to you. I only recommend things that I love so no worries there!)
This meal plan is also a non dairy plan (my little one has acid reflux, so dairy upsets her tummy). Each day you'll need to consume these amount of servings: 5 veggies, 3 fruits, 5 proteins, 4 carbs, 1 healthy fats and 1 nut/seeds/dressings. Now that you know how many servings you should be getting, start planning out your day. You can use the plan I already created...scroll down for a printable.
Here's the portion cheat sheet, this will help you figure out how big your portions should be.
Are you looking for an easy dinner recipe that's also low carb?? This Shrimp Spaghetti Squash will really hit the spot!! It's super easy to make, healthy and low carb! I've been focusing on my nutrition and needed to find healthy dinner recipes. This recipe is packed full of veggies and filling! If you're like me and having too many carbs makes you feel bloated, then substitute pasta with Spaghetti Squash!
Spaghetti Squash is so good, easy to make and resembles pasta perfectly without making you feel bloated!
Here's how to make spaghetti squash:
- cut the top of squash
- cut the squash in half
- scoop out seeds and guts
- drizzle squash with EVOO (or oil of your choosing)
- season with garlic salt
- Bake at 425 for 35-40 mins
- shred with a fork
After the squash has cooked in the oven, take it out and let it rest for a few minutes. While it's 'resting' start cooking your shrimp. You can use fresh or frozen (thawed). Sautee the shrimp in a skillet with EVOO and season with garlic salt & little bit of cayenne. You'll know the shrimp is done when they start to turn pink. Take shrimp out of pan and use the same pan to sautee the spinach. Use the same oil and add a little bit more garlic. The spinach only takes a few minutes to cook down (wilt).
If you're looking for more of a spaghetti meal, top with marinara sauce. Otherwise, this meal is perfect without sauce!