Bombshell Muscles - Back and Biceps Workout

Back and biceps are a couple of my favorite muscles to hit. Training these muscles will make you look like a knockout! It shows dedication and hard work.

The Workout

Wide-Grip Lat Pulldown

3 sets of 12 reps
1 min rest

 One-Arm Dumbbell Row

3 sets of 12 reps
1 min rest

 Seated Cable Rows

3 sets of 12 reps
1 min

 Underhand Cable Pulldowns

3 sets of 12 reps
1 min rest

 Dumbbell Alternate Bicep Curl

3 sets of 12 reps
1 min rest 

One Arm Dumbbell Preacher Curl

3 sets of 12 reps
1 min rest

Standing Biceps Cable Curl

3 sets of 12 reps
1 min rest

Get fit! 

Skinny Breakfast - Blueberry Pancakes

My big pregnancy craving has been pancakes and waffles. =x But I don't feel as guilty munching on these. I love this pancake recipe! I cook them at night and stick them in the fridge for the next morning. There’s no way I’d have enough time to whip up some pancakes in the am. They aren’t quite like fresh pancakes when they’re microwaved the next day but it beats skipping breakfast!

Ingredients

Egg Whites 6

Old Fashioned Oats1/2 cup

Baking Powder 1 tsp

Unsweetened Vanilla Almond Milk 1/2 cup

Salt 1 dash

2 tiny scoops Stevia or 2 packets Truvia

Blueberries 1/4 cup

Unsweetened Applesauce 1/2 cup

Cinnamon 1 dash

Directions

Put egg whites, oats, baking powder, almond milk, salt and Splenda in the blender.

Blend for 30 seconds on med-high speed.

Spray a pan with non-stick cooking spray, pour batter on pan and add half the blueberries.

Cook like a regular pancake.

For topping, add applesauce and cinnamon.

Recipe makes two pancakes

New Mom Fitness Rules - Post Pregnancy

Follow your Doctor’s Recovery Recommendations

Chat with your doctor and get a specific time frame for recovery before hitting the gym. I know you’re anxious to get your pre-baby body back but attacking the gym too soon can leave you with long-term problems. There are plenty of other things you can be doing to get back in shape.

Meal Prep Pre-Baby

With a new baby at home you’ll be exhausted as it is and trying to squeeze in gym time between shut-eye will be tough. Instead of jumping right back into lifting and exercising which can cause long-term damage to your body, focus on proper nutrition while you recover. Crock pot meals are a great option. The last weeks of your pregnancy while you’re anxiously awaiting the arrival of your baby do some meal prepping and freeze these meals. My favorite crock pot freezer recipes are Chili, Southwest Spaghetti and Minestrone Soup.

Protein Powder

Ask your doctor what type of proteins he recommends for breastfeeding mothers. Have 1 serving of protein powder first thing in the morning, this will be sure to get you back in the gym spirit. 

Breast Feed

Did you know that breastfeeding can burn up to 500 calories per day! WOW! Not only will you speed up weight loss getting you closer to your pre-baby weight, your baby will also receive all of the healthy things you’ve been eating.

Strive for Consistency

Your schedule will be zonked from all angles, from sleeping and eating to quality time with your hubby and workouts. Don’t be too hard on yourself if you can’t get to the gym 5 days a week for an hour at a time like you did before. If you just can’t squeeze the time in at the gym, take a stroll around the block with your new baby. Some exercise is better than no exercise.

*** Always consult your doctor before starting any physical activity or taking any sort of supplement to ensure you're doing what is best for YOUR health and YOUR body.

Have a great week pretties!

Skinny Snacks - Chocolate Protein Bars

What’s better than a tasty snack that’s also healthy for you? These Chocolate Protein Bars are great post-workout snacks that are packed with healthy ingredients. Save money and make your own protein bars!

Ingredients

1 cup Oat Flour

4 Egg Whites

2 scoops Vanilla Whey Protein Powder

½ cup Splendaor Truvia

½ tsp Baking Soda

¼ tsp Salt

8oz Berry flavored Baby Food

3 tbsp Baking Cocoa

4oz Water

Directions

Preheat oven to 350 degrees.

Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.

Mix wet ingredients (egg whites, Splenda,  Berry flavored Baby Food, Water) together in a medium sized bowl.

Add wet ingredients to dry ingredients and mix together.

Spray cooking dish with a non-stick butter spray and add batter to dish.

Bake 20-30 minutes in oven.

Makes 16 squares

Skinny Dinners - Caprese Grilled Chicken

I made this deliciousness last night. Caprese anything is SOOOO good and simple! Add another quick clean eating meal to the books!

You’ll Need

Fresh Mozzarella

Fresh Basil

Sliced Tomato

Chicken Breast

Directions

Grill or Broil Chicken for 10-15 minutes depending on how thick your chicken cutlets are. Lay sliced mozzarella on top and let it slightly melt. Add basil and tomato on top. Walla! 

Skinny Dinners - Slow Cooker Balsamic Chicken

Any meal I can throw in the crock pot and leave it is a winner in my book. After a long day at work and a long drive home in the heat the last thing I wanna do is stand over the hot stove for an hour. I've absolutely added this slow cooker to my recipe book! 

You’ll Need

4-6 boneless, skinless, chicken breasts

2 cans diced tomatoes

1 medium onion

4 garlic cloves

1/2 cup balsamic vinegar 

1 tbsp. olive oil

1 tsp dried oregano

1 tsp basil

1 tsp rosemary

1/2 tsp thyme

ground black pepper to taste

Directions

Pour the olive oil on bottom of slow cooker, add chicken breasts, salt and pepper each breast, put sliced onion on top of chicken then put in all the dried herbs and garlic cloves. Pour in vinegar and top with tomatoes.

Cook on high for 4 hours, serve over whole wheat pasta

Skinny Dinner - Sockeye Salmon Recipe

I LOVE healthy meals that taste good – who doesn’t!? I also love any recipe that uses my mom’s Million Dollar Dry Rub too. =] This is an awesome quick weekday meal you can throw together in under 15 minutes. Pair it with some steamed veggies and quinoa for a meal the whole family will enjoy.

4 (6 ounce) Wild Caught Sockeye Salmon fillets

1 tablespoon canola oil or coconut oil

Dry Rub

1 TBS Pepper

1 TBS Garlic Powder

1 TBS Chile Powder

1 TBS Oregano

1 TBS Paprika

1 TBS Cumin

1 TBS Salt

1 TSP Brown Sugar

Directions:

Combine spices in a small bowl.

Brush each side of salmon with 1/2 tablespoon oil. Evenly distribute seasoning on both sides of the salmon. Set oven to broil on High, cook salmon 5-6 minutes on each side. The outside should be crispy and the salmon should easily flake with a fork.