Pelvic Floor Workout

Happy Monday!! I post a lot of pelvic floor workouts on my Instagram, but I wanted to post a little workout, along with some images, on my blog today!

These exercises help build new connective tissue, which is crucial for a strong pelvic floor and deep core. They rebuild the connective tissue between the abdominals, and bring them back together (or minimize the separation during pregnant). They are SUPER important if you have diastasic recti. They also reduce lower back pain, hip pain, and neck pain during and after pregnancy. They minimize incontinence which is the most common postpartum issue. They help the body recover better after delivery, and actually help you during delivery! Needless to say, pelvic floor work is very, very important and very beneficial!

***please excuse my very serious face in these pictures haha. They were taken for a project and the images are much, much smaller haha *face palm*.

PELVIC FLOOR WORKOUT - repeat 3-4x

  1. Glute bridge marching x 24-30

  2. Reverse plank heel slides x 16-20

  3. Zippers x 24-30

  4. Stability ball wall squats x 10-12

  5. Stability ball hips thrust x 10-15

GLUTE BRIDGE MARCHING

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REVERSE PLANK HEEL SLIDES

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ZIPPERS

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STABILITY BALL WALL SQUATS

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STABILITY BALL HIP THRUSTS

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Day Of Eating

Happy Tuesday!! I haven’t posted a full day of eating in a while, and I want to get back into consistently posting them because I know I get lots of ideas when others post theirs. To be honest, It’s been hard finding my groove again with nutrition since going through the divorce.

There were days I didn’t have much of an appetite and also days I was like “X, Y, and Z just happened, so I’m getting ice cream” haha. I’m starting to get my footing again, and feel more like a consistent, functional human being. This is just how I’m fueling my body right now, not what everyone should be doing. I believe “healthy” looks different on every single person. This is just to give some ideas, and help if you feel like you’re in a slump!

PRE-BREAKFAST

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Normally, I have my warm water with apple cider vinegar drink (posted HERE), but I’ve been using these Flora Healthy wellness shots instead lately. They have the same type of benefits, and I love starting my day off with a little somethin’ extra.

BREAKFAST

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Overnight oats, as per ushe. I post this recipe a lot on my Instagram, but I just do 1/2 cup of oats, 3/4 cup water, a sprinkle of pink salt, and 1 scoop of IdealRaw chocolate peanut butter protein in a jar. Mix it together and store overnight. I add hemp seeds, natural peanut butter, and some type of berries in the morning! **Use SWOLE for 10% off IdealRaw products.

SNACK

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The kids and I headed to the park once Jack woke up from his morning nap, so I grabbed a Square Organics (you can use “goodfortheswole” for 20% off) and some baby carrots for the road.

LUNCH

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Leftover salsa chicken (just throw chicken and salsa in the crockpot, and cook on high for 4 hours), with spinach, cherry tomatoes from the garden, green onions, avocado, and cheese on corn tortillas. Probably the least Mexican tacos ever made, but they hit the spot!

SNACK

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Iced crio bru (I posted about the benefits HERE), and 2 rice cakes with cottage cheese and avocado.

DINNER

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Turkey taco soup! I’m so ready for fall and all the good food that comes with it.

SNACK

This was after a leg workout, so I had 8 oz unsweetened vanilla almond milk, 1 scoop IdealRaw chocolate peanut butter protein, 2 scoops of IdealRaw superfood blend, and 1 scoop Collagen For Her collagen peptides. **Again, you can use SWOLE for 10% off any IdealRaw products!

Friday Favourites

We got back from a family vacation to Newport Beach yesterday evening, and there is a true MOUNTAIN of clothes on my bed just waiting to be sorted and put away. Holidays are the best, but unpacking is the worst, especially with little kids stuff too. 

We're easing back into our regular routine today, and I wanted to throw up this Friday Favourites post because it's been a minute, and I have a list of things that I love/have found really helpful lately. I hope you find them helpful too! HAPPY FRIDAY!!!

LOOPY CASES

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I bought this Loopy Case back in February, so I'm not sure why I'm only sharing it now, but it's amazing! I used to drop my phone at least 10x a day (triple that if we're counting how many times Piper dropped it a day). I think I've only dropped it like...maybe once since getting this case. It has a loop at the back for you to hold onto it, and it makes it so nice when I have my hands full with Jack, bags, keys, toys, etc. because I just loop a finger through and I'm good to go. It's honestly been a game changer since having kids, and I'll never go back to a regular case. 

I don't have a discount code with them, but I follow someone who does! Hers is "SWENSON10" and gets you 10% off if you're interested! I have the White Marble Original.

NATIVE

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My sisters all use Native shoes for their kids, and I finally got some on Amazon a couple of weeks ago for Piper. THEY ARE THE BEST FOR TODDLERS! They are waterproof, easy for them to put on by themselves, lightweight, and they don't rub. Piper's been wearing them non-stop since I got them. They have a 4.5 out of 5 star rating on Amazon, with over 2,300 reviews...so you know they're leeeegit!

VROOM

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Someone on Instagram posted about this app, so I downloaded it and LOVE it! They post a different learning activity to do with your child each day (you can add multiple kids and each has a different activity based on their age). I love doing this kind of stuff with my kids, but I run out of ideas, so this is really helpful, and you can set a reminder too!

ART SMOCK

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I took the kids to Ikea a couple of weeks ago, and saw this smock in the kids section. Piper is probably THE messiest toddler in the planet. She is a true savage when it comes to eating, colouring, and painting. Need I remind anyone of her painting a few weeks ago (see picture below). I never want to limit her creativity, but also...can you not, Piper. It was only $4.99 at Ikea (I don't know why it's more expensive on Amazon), but either way, it's been perfect to let her create, but also limit the clean up. She calls it her "painting dress", and it goes all the way down to her toes!

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Piper has the best curly hair, but it always has to be tied or clipped back otherwise she can't see a thing haha. I LOVE these headbands from Why Knot Bows because they are soooo cute, and also do an awesome job at keeping her hair back. They come in the best colours too! I love all the neutral and fall colours.