Staycaytion Workout + Coping With Your Changing Pregnancy Body

if only we all felt this way about cardio, hahaha! Chiso had WAY too much fun and was in his own little world on that thing.  it's all good cause i was actually able to focus get a fantastic, #staycaytion workout in while the other 2 bears (Sonny & Dego) snoozed, so win-win. about that workout, here it is, Preggos:

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i did 12-15 reps for each exercise, 3 times through. my clients know i looooove me some circuit style training! 

• weighted plié squats (used: 50 lb kettle bell) 

• bicep curls w/ twist @ top

• deadlifts (narrow & wide stance)

• lunges with high row (ea. leg)

• walking lunges 

• walking side squats

• stationary lunges (hate these!!!! i did them cause i never do them #TheBurnIsReal but then i wonder why this baby is eating up what little booty i even had, lol)

• narrow to wide jump squats (intense plyometric move; modify if needed)

Chiso has been playing Just Dance 2015, 2016, & 2017 all summer long and i am now a lover of Teacher by Nick Jonas (background music). 

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along with your pregnancy body, your mind must change and grow too. pre-pregnancy, we track changes weekly and applaud our progress toward a specific goal weight or body fat percentage. however, while preggo, even after the greatest of workouts, we check the mirror and are still going/growing in "reverse"! that can be difficult to watch and experience, especially the 1st go round. ultimately we are only pregnant for a split second... it's only temporary.  i have those, "omg. i will NE-VER get back to where i used to be." moments and days...of course! but DO NOT believe those ran(dumb), hormonal, negative thoughts cause they just aren't true. YOU are entirely up to change YOU-- when the time is right. Lord willing you have plenty of time to get 'in shape' and even compete in shows etc., if that's your thing. sure, i think about competing again all the time...the competitor friends on my timeline keep my desire alive and burning, daily. buuut, that's just not where my focus is right now. if you don't bring your mind along with you on this journey it will be a 10 month uphill battle. believe that, mamas. accept, honor, and be amazed by just what the heck your body is doing right now!!!  ENJOY these moments and put your very best foot forward at being as healthy as you can for you and baby. dont shy away from taking pictures either like i did for my 1st pregnancy  (in 2011, no IG yet anyway) but embrace this process wholeheartedly and trust that there is always something positive to be taken away from and learned from it. my fertility issues keep me focused and grounded; complaining and worrying about every little temporary, physical change is a waste of energy and time (and a slap in God's face IMO.) crossing that finish line (no matter how you get there) to meet and hold a beautiful baby in your arms is worth every second of this temporary journey.  just a needed reminder!

K E E P   U P   W I T H   U S !

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motivation is never enough

Motivation & Action

 When it comes down to taking action towards what we want to accomplish through fitness, you have to be mindful of the start. Take the first step and keep on stepping.  Building the momentum to do so starts first in the mind and then expressed throughout. You have to know your WHY.

Yes, you must be clear about what the foundation is that you are setting your goals on. You must be convicted to your reason why in order to draw out the inner power to carry out the action necessary to go in the right direction. Once you are clear about your why, take time to evaluate your reason why. Ask yourself if your reason why is powerful enough for you to persist through the difficulty that lies ahead. Yes, it will be challenging. Any route you are taking that will lead to the expansion and growth will be challenging and you have to be willing and ready to conquer the challenges. Conquering the challenges with a victorious mindset and your mindset must be set for victory at all times. Even when you face temporary defeat, you must visualize the victory of accomplishing your goal, no if's ands or buts about it.

 When you are able to see that your reason why gets you moved to the point of excitement or even being a little nervous; get ready because that is your why.  That is your foundation, and the foundation is powerful enough to move you emotionally. 

guest post by fitness professional, Daniel Miller, of Rising Gr8ness. connect with him:

twitter: @risingGr8ness

Instagram: @risinggr8ness

website : claimgreatness.net

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VLOG inside! + FAT blasting treadmill workout

i currently have no vlogging schedule....just wingin' it.  twice a week is my current goal though!  i actually wanted to take Periscope by storm but my connectivity issues just won't let me be great. sometimes i just can't get that red button to appear no matter what i do and it makes me so dang mad!!! so mad i say 'screw it' and just go on about my day. or either i'll finally get connected and it cuts off on me (usually when my wi-fi randomly cuts on).  anywaaaaay, vlogging is my new boo. i did a super quick monday VLOG (stuck to my under 15 min rule, woo hoo) and i have included the fat burning treadmill workout routine i did!  try it out and let me know what you think!  if you've got time, do it twice.

now check out our VLOG from this past monday!

here's my tank info: happy strappy 

and my pink hoodie seen in the VLOG is from Active Faith Sports. 

concerning my stroller workout: weight placement is everythang!  my stroller only weighs 26 lbs, even though it looks and felt like way more.  if i were to hold two 12 - 15 lb dumbbells with my hands to my sides and perform these exercises it would not have the same effect as lifting the weight up over my head first though.  try it and experience the difference yourself! you can use a 25 lb plate instead of a stroller, by the way. my core was seriously challenged!  3 x 15 of squats & lunges (per leg) is a great addition to any leg day routine.

Q: what is you absolute favorite cardio machine?

let's get busy #TuesdayTip

wazzzzap!

BE STRONGER THAN YOUR EXCUSES.

i am at a place in my life where i'm sick of my own excuses.  this is a good thing. this is a great thing. cause when you get fed up and sick and tired of going around the same ol' mountain (thanks, Heather Lindsey <3 ) then that's usually when it's (past due) time to GET UP & do something about it.  it's time to work.  it's no secret that the gym is my happy place.. but sometimes (often times) i find myself running /escaping there to avoid doing the things i know i need to be doing.  the things God has called me to do because He wants His plan for my life to be executed properly.  i have about 2 kabillion hopes, plans, and dreams for my blog, my family, our fitness companies & endeavors, etc. etc. etc........ lest i forget that shoes don't walk by themselves. things don't happen unless you get up make them happen.  pray fervently (James 5:16) but don't just sit there....move.  we (yep, YOU and i) have so much work to do!!!  God has plans and a purpose for everyone.

committing to a 14 week-long bikini competition training? sure, let's do it.  committing to hit the gym 6-7 days a week (yes, even at 5:30am)? done.  committing to eating low-no processed foods and an overall clean diet daily? been there, done that, still doing it.  however, i want to apply and execute the same kind of commitment to many other areas of my life.... and i'm not. cause i'm scared.  my mind often overflows with, "what if" this and "what if" that....  but how long will i stand in my own way and let this go on?  will i wake up at age 50 with regret after regret after regret?  will i half do my tasks, never giving 100% thus never truly seeing the full, ripest fruits of my labor? i have so many questions. too many. but i'm tired. tired of hearing my own voice rambling away in my head.  i'm ready to start doing.

let's get busy, yall! oh, and here's today's vlog :)

VLOG inside! hump day motivation + WWAW (what we ate wednesday)

it's hump daaaay! and heavy leg day. and we hit the gym (wut) together .

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sure we can be normal. for what?

why is wednesday referred to as hump day? i heard the reasoning years ago but Googled it anyway to reconfirm as i typed this post:

'Starting around 1965, Wednesday began being referred to as “hump day.” Smack dab in the middle of the traditional work week, arriving at Wednesday symbolizes that we've made it over the hump and the weekend is in sight.'

sounds about right!  not working a traditional job since the beginning of 2013 when my IT contract ended has diminished the 'monday blues' and those feelings of always wanting to speed through the week to get to friday and the weekend.  i am a WSAHM (working stay at home mom) and being here with my boys has taught me to slow the heck down and live in the now.  i look forward to every single day!  yeah, entrepreneur life is a scary, huge sacrifice (especially with young kids in the mix) but i would have never, ever gotten the chance to GROW as quickly and as much as i have these past 2 years in every. single. aspect. of the word.  each day is a new adventure over here and i am head over heels in love with this temporary journey with my boys (Dego is 9 months already yall, DANG.) now that Sonny is no longer working a traditional job either (this is now week 4) and his schedule allows him to be with me and the boys more often, we have been taking full advantage of this blessing.

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the endorphins were flowing after our workout this morning so we made quick vlog! i also included 2 clips of some of exercises we did. we focused on unilateral training (one leg at a time) for most of the exercises instead of both.  why?  sometimes when you train both arms or legs together, you can cheat by letting your dominant side do the brunt of the work.  so, working them one at a time helps you:

• create balanced growth and development in both limbs equally
• correct size asymmetries
• improve general balance
• engage smaller muscles like the abductors, gluteus medius, and quadratus lumborum in ways we can't duplicate training two legs at a time.

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here are a few things we dined on today:

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i found the Ranch Tuna Creations, woo, hoo! someone mentioned this flavor on Instagram and i had never seen it until the last time i was at Walmart. i like. i didn't add a thing and ate it straight from the packet while out and about today.

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i whipped up a snack using my Ninja Blender single serve thingy and Dego loooooves this combo! it's 1 heaping cup of all natural, unsweetened applesauce + 1/2 cup roasted beets (you can do frozen or fresh and even canned if you must) + 4 or 5 strawberries.

i could not stop eating it myself! tasted way better than those prepackaged flavored applesauces in stores. but you knew that already, right!

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for my meals 4 and 5 i had quesadillas using La Tortilla Factory light flour tortillas.  they were stuffed with spinach, onions, mushrooms, Weber Beer Can Chicken seasoned chicken breast chunks, and Lisanatti almond cheddar cheese.

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i folded them in half and cooked them on my griddle for 2-3 min on each side until the cheese started to melt and the tortilla was crispy. no avocados in the house :( but this citrus pineapple Pace Picante sauce sufficed!

now i'm going to lay down, blink, and it will be time for me to get up and go teach my Barbell Strength class. GOODNIGHT!

Q: what have you ever ended up doing (or being) that you said you never would do (or be?)

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