Week Of Workouts

Happy Monday!! I maybe got 3 hours of sleep last night thanks to the lovely Piper and Jack. If I drank coffee, I’d most likely be on my 10th cup already. I have so much to do today, and was planning on getting in a leg workout during nap time, but...well we’ll just see about that. 

I wanted to share last weeks workouts, and start doing it regularly from now on. I log in all of my workouts HERE (I started from when I was 14 weeks pregnant), but I think it's nice to sometimes see specifics and get ideas from how other people workout. 

MONDAY: 

I worked out at home, during nap time, with a set of dumbbells, a kettlebell, and booty bands. It felt like such a good workout, and left me with the ole' noodle legs. 

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TUESDAY: 

Jordan has the kids for a couple of hours, so I headed to the gym and was planning on getting in a long, sweaty workout. A power yoga class was just starting when I got there, so I decided to do that instead since I figured it would be good to help my body deal with stress. 

WEDNESDAY:

Today was a rest day! I went on a long walk with the kids, but Piper was pushing her stroller - so it may have been long, but we didn't get too far. 

THURSDAY:

Jordan had the kids again for a couple of hours, so I headed to the gym and actually did get in a long workout this time. For the sprints, I run as fast as I can. They were killer, but felt so good. 

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FRIDAY:

I did this full body workout at home, during nap time again. I don't like doing HIIT workouts back-to-back, because it doesn't allow your body to properly reap the benefits and adapt, but since yesterday's HIIT wasn't very long, I didn't feel like I was pushing it. Again I used a set of dumbbells, a kettlebell, and booty bands, and it was a good workout!

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SATURDAY:

I did this workout at home at night, once I got the kids down to bed. I wasn't feeling it, and tried talking myself out of working out 100x, but I got changed, turned on Gilmore Girls, and got down to business. The hardest step is always just getting started. Once I begin, it's just a matter of going through the motions. Plus, Gilmore Girls is a great distraction.

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Friday Favourites

Happy Friday!! I feel like a broken record, so sorry in advance, but if you are reading this then I am forcing you to celebrate the fact that THIS IS THE LAST WEEKEND BEFORE BABY BOY COMES!! Three more days! We have some friends staying with us this weekend, and my mum is flying in Saturday night, so today I am putting everything aside, and spending the day focusing solely on my little Piper. We'll be hitting up all her favourite spots and doing all her favourite activities, just her and I. I'm sure she won't remember any of it haha, but I will. 

Before the day gets going, I wanted to share a couple of my favourite things to wrap up the week! Some are new finds that I've been loving, and others are ones I've loved for a while and been meaning to share. HAPPY FRIDAY!!!  

FOUR BEARS

FourBears || goodfortheswole.com

If you follow me on Instagram (which I'm sure you do if you are reading this haha), I posted about the FourBears kickstarter a couple of days ago. I actually found them when I asked about good baby/toddler books that people would recommend, because Piper LOVES reading stories together (I posted all the suggestions people gave HERE). They create personalized children's books based on any family member you choose! I created a book about my grandpa, who passed away a little before Piper was born. It's all about his life and is tailored towards children with cute pictures and rhyming sentences. I think it is such a special and sweet idea and I can't wait for it to get here!

LETTERBOARD

letterboard.jpg

Who hasn't seen these boards all around yet?? They are everywhere, I swear. I got one from LetterFolk last year, and I absolutely LOVE it (totally recommend because they are higher quality), BUT if you're in the market for a little board (cute for baby update pictures, home decor, recipes, etc.) that won't break the bank, I saw someone post about these on Amazon for $25.99! I love my board, so I thought I'd share this deal!

COCOKIND MATCHA STICK

MyMatcha

I have reeeeally sensitive lips, for whatever stupid reason, and 99% of chapsticks, lipglosses, and lipstick make my lips so cracked and dry. Seriously my lips are ALWAYS dry (no matter how hydrated I am)! It's super annoying. I kept seeing the brand Cocokind pop up on Instagram, and I was drawn to the all-over matcha stick because you can use it all-over, duh. I originally decided to buy one and try it out for under my eyes (it's designed to reduce dark circles which is totally does and it's amazing! I've never been one for makeup, mainly because I don't know how to use it haha, and usually just use mascara and a little concealer under my eyes. Now I just do mascara and put this under my eyes and it's SO much more effective!), but it actually also hydrates my lips and keeps them moisturized without drying them out later! The only ingredients are organic virgin coconut oil, organic beeswax, and organic matcha tea powder and I.AM.SOLD on it! If you're looking for a good chapstick, or something to get rid of under eye darkness/puffiness, try this out! **It would make a good stocking stuffer too!

DRY BRUSH

Dry Brush || goodfortheswole.com

I had never in my life heard of dry brushing until about 3 months ago, and then I saw it pop up more and more. I don't know if it's getting more common, or if it's just because I'm aware of it now, but I decided to buy one a couple of months ago (I got this one for under $10 on Amazon) and I love it! I'm not very good at remembering to do it every day, but I've been doing it about 3-4x a week now, and it really has made a difference in how my body feels! 

Dry brushing your skin stimulates the lymph nodes, removes dead skin, invigorates the body, boosts circulation, and is S0 good for digestion! You know that feeling after you got a deep tissue massage, and your body is kind of tingling a bit from all the blood circulation? That's how it feels afterwards! It's really energizing and my body feels so relaxed, yet weirdly more awake. I'm trying to get better at self-care, and doing small things for myself that are also beneficial, and this is a new habit that I love!

FAVOURITE PREGNANCY EXERCISES #3

Favourite Pregnancy Exercises || goodfortheswole.com

I posted some other favourite pregnancy exercises HERE and HERE, and wanted to share a couple more exercises that I have loved incorporating throughout this pregnancy!

Bird Dog + Arm Weights

Bird dog is one of those exercises that is SO beneficial during pregnancy because it activates your inner core muscles (the abdominal muscles that are safe to work during pregnancy) and strengthens the pelvic floor - aka helps prevent diastasis recti, reduces postpartum incontinence, and aids in postpartum core recovery. It seems like such a simple basic move, but it's one I ALWAYS incorporate into my routines. I've liked adding a little extra somethin', somethin' to it though and doing some arm workouts while holding the bird dog position. This not only works your arms as well, but it's adds a little more instability which is great for making the inner abdominals work a little more! Some arm workouts I like adding in are rows, kickbacks, and flys. You can see an example HERE

Wall Sit + Leg Lifts

Wall sits are great for working the lower body, and a great option for pregnant women because it is low impact on the joints but, you guessed it, adding some instability in there will activate the transverse abdominals (those inner core muscles I mentioned). Holding the wall sit position, and alternating leg lifts is a great way to hit those muscles, while also working other areas of your body in a safe way. Win-win! You can see an example HERE

Friday Favourites

Happy Friday!! Boy am I ready for this weekend! Piper and I flew back to California yesterday, and it feels so good to be home. It was the best spending time with my family, seeing Piper play with her cousins, and enjoying Utah's fall weather (my favourite), but I always miss the routine and structure of our normal life. Plus we missed Jordan after being away from him for 9 days!!
 

PUMPKIN PROTEIN FRENCH TOAST

Pumpkin Protein French Toast || goodfortheswole.com

Okay. I'm not one to brag (jk I totally am), but this was SO GOOD! I sorta just winged this breakfast, and it turned out AMAAAAZING!!! The batter was quite thick, so I was afraid it would be a bust and turn out gross, but it somehow worked out! I posted the recipe on my Instagram already, but I want to share it again because YOU.NEED.IT

Mix 2 pasture raised eggs, cinnamon and pumpkin spice (to taste), a splash of almond milk, 2 tbsp pumpkin puree (only ingredient should be pumpkin), and 1 scoop IdealRaw vanilla protein (10% off with "SWOLE") together in a bowl. Heat a little ghee or coconut oil on a skillet, and dip a slice of sprouted bread into mixture, fully coating both sides. Place bread onto skillet and cook both sides. There was enough mixture for 4-5 slices of bread!

MILK & EGGS

Milk & Eggs || goodfortheswole.com

I actually first heard about the company Milk & Eggs on Instagram, from following people that live in California, and I even checked out the website and looked at all the products (even though we were living in AZ at the time and they don't deliver there haha). I just really appreciate companies who make living a healthy lifestyle easy and affordable! They have THE BEST selection of fresh produce and products, and it's cheaper because they cut out the middleman. This is not sponsored haha, I just really love them! I choose to still go to Sprouts once a week for a few other things (and because I loooove grocery shopping), but our trips are much shorter which is lifesaving when you have a very squirmy toddler.

Again, this isn't sponsored, I just highly highly recommend checking them out if you live in the LA or Orange County area (hopefully they expand to other areas soon!).

BAE THE LABEL

Favourite Maternity Clothes || goodfortheswole.com

If you read my "Postpartum Must Haves" post (you can read it HERE), you'll see I mentioned Bae The Label quite a bit. I recently got a few articles of clothing from them, and what I love the most is a) they are actually cute and not just "pregnancy" cute, ya know? b) a LOT of their items can be worn whether you are pregnant or not, and c) they have tons of nursing friendly options...hence why I mentioned them in my postpartum post. I recently posted an Instagram story sharing all of my favourite maternity clothes, but i plan on doing a full blog post too. In the meantime, I think this is by far my favourite maternity brand I've tried because of the quality, comfort, and style. I got THIS dress, THIS skirt, THIS lounge dress (nursing friendly), THIS sweater (nursing friendly), and THESE pants. All can be worn whether pregnant or not!

FAVOURITE PREGNANCY EXERCISE

Favourite Pregnancy Exercise || goodfortheswole.com

I decided to include different pregnancy exercises each week into this ole' "Friday Favourites" thing, because I thought it might be helpful for providing new ideas to incorporate if you are pregnant! I don't know about you, but I get sick of doing the same type of thing over and over, so hopefully this is a helpful addition! I wish I started doing this sooner, but 33/34 weeks pregnant is better than never!

TRICEP DIPS WITH ALTERNATING LEG/ARM RAISES: You can see an example of this exercise HERE (it's the 2nd exercise in the video). Not only does it target the triceps, but it also creates some instability, with raising alternate arm and leg, which activates the transverse abdominis. This muscle is part of the core and is the most important abdominal muscle to work during pregnancy because it holds everything together (helping to prevent diastasis recti), supports your lower back, and will help with delivery, along with restoring your core postpartum. **Note: this is NOT an ab crunch. Simply raise your leg and raise one arm WITHOUT crunching the stomach.

SUMO SQUAT WITH SIDE KNEE RAISE: You can see an example of this exercise HERE (it's the 1st exercise in the video). This has been my favourite exercise recently! Later on during pregnancy, I struggle with finding exercises that raise my heart rate, because most plyometric exercises can put too much pressure on your pelvic floor as your baby gets bigger. This exercise is gentle on the pelvic floor (squats are awesome for strengthening it actually!), and it elevates your heart rate! Bringing up the leg to the side also adds instability which, again, activates your transverse abdominis. **Note: this is NOT a side ab crunch. simply raise your leg to the side which keeping your core stable. 

At Home No Equipment Workout

When I was coaching, I would follow up with my clients and would often hear the excuse, "I couldn't workout because it was raining outside", or "I couldn't workout because I couldn't make it to the gym". I try to never say, "I can't workout" because I always can. There may be some days I choose not to workout (if I'm sick, I need an extra rest day, etc), but there is always SOMETHING I can do, even if I'm limited.

Below is a full body routine you can do anywhere and still get in a good workout! Click on each workout for an image of how to do it.

FULL BODY WORKOUT: 

Around the world lunges (reverse lunge to side lunge to front lunge = 1 rep) x 20 (10 each leg)

Reverse crunches x 15

REPEAT 3X

Push up + snap jump x 10

Wall sit with alternating leg extension x 30 (15 each leg)

REPEAT 3X

Double pulse squat jump x 15

Lateral plank walks x 24 (12 each way)

REPEAT 3X

Single-leg tricep dips x 30 (15 each side)

Ice skaters x 30