No Excuses! Workout while you're making dinner!

It's been kind of hectic around here lately.  All three of my ladies are home for the summer! We're having a lot of fun, but I forgot how exhausting full time with all three can get.  It's also getting harder to get in my workouts.  I find myself getting more creative and I've decided to share with you how I got my workout in today.  I actually did it while making dinner.  Seriously!  
Depending on what your making, there can definately be gaps of time that could easily be filled with a little movement. So here's what I did.  I selfishly turned on the TV for my gals (sometimes you gotta do what you gotta do) and started to cook.  Below is how I filled my "gaps"!  

The "Getting it in" Workout (Just think how rewarding your next meal time could be!!!)

What are some of your favorite ways of "getting it in"? Did you try this workout?  We love hearing how other mamas are fitting it fitness!  Leave a comment below and let us know!

Love,

Lindsey

 

How to Eat Healthy on Vacation and Still have Fun

Last week my family and I spent a week on the beach in Grand Cayman.  It was lovely and I am blessed.  I was determined to have a fantastic time without gorging on crap the entire trip.  Growing up, I had the mentality that vacation meant splurging and overeating on all the unhealthy stuff that tasted so good.  It didn't "count" because I was on vacation.  But in the end vacation ended and I felt bloated, poochy and out of energy.  This time around I thought it would be totally awesome to have one of those vacations where I came home feeling and looking better than I left. All the while not feeling like I was totally deprived for the entire week.  

Guess what?!  I did it!  

Here's my secret.  I put the focus on the FUN instead of on the FOOD!  I know.  Life changing, right? :)  I really played with my kids.  When I splurged at restaurants with fun drinks and food I took the time to really savor them.  This totally helped me to not overeat and feel yucky.

I planned a little bit of me time.  This is a must.  My "me time" consisted of reading a book and taking a little nap most days.  A walk on the beach first thing in the morning was also splendid.  

Our place had a full kitchen, which I totally recommend if you are traveling with kids.  We had leisurely healthy breakfasts and easy fresh lunches.  Nobody felt deprived because we were eating foods we loved, but also nourished us and gave us energy.  Most evenings we ate out, which was a nice change.  I chose to make those meals fun by trying the local food and soaking in the great day we had.  

Having a ton of healthy snacks on hand also saved us from processed airport crud, plane "food" and other junk that surrounded us on our trip.  Here's a few of my must have snacks when traveling:

  • Kind Bars and Lara Bars
  • Nuts and dried fruit
  • Apples and Bananas
  • Natural/ Organic Beef Jerky
  • Real fruit leather
  • Sun Warrior Protein Powder w/ Amazing Grass Green Superfood Powder (chocolate) --I just brought my shaker bottle on the plane with the powders already in.  When I got through security I bought some water and just shook it up!

Being prepared with snacks saved me from a ton of crappy eating mishaps.

I can't tell you how freaking fantastic it was to get home and feel slim, tan and healthy.  No vacation detox needed for this lady!  Vacations to come will definately be following suit.

Do you have a vacation planned this summer?  Are you always in need of a detox when you return?  Leave your comments below and let us know how you plan to keep it healthy this summer!

Love,

Lindsey

"Tank Top Arms" Workout

The weather is warming up and I've got a special treat for you!  My new workout will get you ready to 'bare arms"  with your cute summer tanks and strappy sundresses.  All you will need is a couple of exercise bands or tubes and you will be set to go.  

I love exercise bands because they are light and ready to go anywhere you do.  They are definitely home gym essentials!

As always this workout will take you 20 minutes or less to finish, so no excuses.  Take your next stolen moment and give a little gift to yourself!  

Love,

Lindsey

Totally "Do-able" Cardio

No equipment and no excuses!  Totally "Do-able" Cardio is an easy but challenging workout meant for any mama wanting to jumpstart her fitness!  I hope you enjoy.


Tired of feeling tired? Fueling like a Mighty Mama will give you back your energy!

We all need a little healthy inspiration now and then.  I really try to guide my eating habits in a healthy nutrient dense direction.  I know when I eat good, I have more energy, my immune system stays on top, I sleep better, and my clothes fit nicely.  I promise I'm not always perfect, but I try my darndest to play by the 80/20 rule.  80 percent of the time I focus on healthy nourishing food.  

I thought today I'd give you a little glimpse of what a typical "great" food day looks like for me.  I'm active and definitely don't skip meals.  That's when mama get cranky.  heh 

I start the day early!  I'm typically up at 5:30am because I have to train clients at 6:00am.  

First thing, I drink a big jug of water with 1/2 of a lemon squeezed in.  The is a revved up super charge for the liver.  

I'm home around 7am to get my twins ready for school and eat breakfast.  Here's my Breakfast:

Eggs and Spinach

I timed it and it took 7 minutes!  Two Scrambled eggs, one piece of sprouted grain bread toasted with almond butter, sautéed spinach (after I'm done with the eggs I just throw a large handful of spinach in the pan and toss around until it wilts), and 4 small slices of tomato.  Looks fancy, but totally easy!  The kiddos dig the eggs and toast and then I usually put some fruit on their plates too.  Which has been more welcome than the spinach:)

Around 10:30 I grab a small handful of nuts and an apple. It doesn't get much easier than that. This is real "fast food".  

apple and nuts

Lunch time!  My typical "go-to" is a great big salad.  This way I make sure I'm getting my veggies for the day as well as fiber and tons of nutrients.  I've really been loving this lemony cabbage and avocado salad I found on wholefoods.com.  My version is shown below.  It changes each time I make it depending upon what I have on hand.

 I always add some sort of protein too. Usually organic grilled chicken, a hard boiled egg, salmon or nuts and seed.  This also depends upon what I've got in the fridge.  I love kale and cabbage for make-ahead salads because they don't get all mushy and wilted.  This salad usually lasts 3 days or so in the fridge if I make a big batch to nosh on during the week.

Kale-Cabbage-Salad

Can a get a Holla for snack #2?  Today I had asparagus and carrot sticks with guacamole.  The secret is all in planning.  When the empty fuel light comes on and if I don't plan my snacks, things can go a rye.  Before I know it, I've eaten two bowls of cereal, 5 twizzlers and the ears off of a left over chocolate Easter bunny.  Bah!  Take my advice and PLAN your snacks!

I ended the day with a quinoa and chickpea salad (another recipe from Whole Foods) and placed some grilled salmon on top.  My kiddos love salmon and tolerate quinoa so we all ate this together.  Below I have a pic of the quinoa salad along with a green salad I had the next day for lunch.  Our evening was crazy and I forgot to get a picture!

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I hope this gives you some ideas and inspires you to take the time and plan some yummy healthy dishes.  

Do you have some healthy favorite that you make a lot and your family likes?  In the comments below, add to the inspiration and let us know!

Love,

Lindsey

Wall Squat Challenge!

Not always as simple as it looks!  

Not always as simple as it looks!

 

 

Exercise Challenges are super fun! We get to push ourselves a bit and see how much we're really capable of. One of my favorite isometric exercises (a muscle contraction that involves no movement) is the wall sit. I have my prenatal classes perform these quite often. It's a fantastic low impact move that strengthens the quadriceps and stabilizes the knees. This protects the knees from injury and pain which is common during pregnancy due to ligament laxity and dynamic instability. Not pregnant? Strong quads are still a must! Healthy knees keep mamas mighty! It's not so fun or easy to chase after your little one when your knees are killing you. Strengthening your quads is super important for keeping those pesky knee injuries away. Here's the plan! For the next 4 weeks increase your wall sit by 30 seconds each week. Perform one to two times everyday. Two minutes is super challenging. Don't be discouraged if it takes a little longer than 4 weeks to get there. Just keep trying! Also, don't forget to STRETCH afterwards!

Week 1 = 30 second wall sit every day Week 2 = 60 seconds wall sit every day Week 3 = 90 second wall sit every day Week 4 = 120 second wall sit every day

Love, Lindsey

Did you concur this challenge? Are you going to give it a go? Leave a comment below letting me know!

How I healed my broken body after pregnancy

Save yourself

I am the very proud mom of 3 lovely little ladies.  My first pregnancy was twins.  I walked, ate decently (or what I thought was decent), slept semi-ok, except for some annoying hip pain, heartburn and the need to pee every few hours.  Although annoying, it seemed to be on par with my friends who were having a singleton birth.  (Yeah. that’s actually what having one baby is called.  Too funny.)  It was all pretty uneventful until about 34 weeks in. I began getting really bad carpal tunnel syndrome.  My hands and fingers went numb and tingly.  I wore splints on both hands/wrists.  I had gained close to 60 lbs and began to feel completely uncomfortable in my body.  My feet hurt and swelled so much that all I could wear were crocs. (I know, right:))

At 37 weeks I had a doctors check up.  My ladies were doing great, their heartbeats were strong and they were moving ALOT!  But... my OB said they hadn't grown a whole lot since the week before and we should go ahead and induce.  A bit confused, my husband and I were sent home to get my bag and told to go back to the hospital in an hour.  At the time, I didn't question my doctor.  I just did as I was told.  (Did I mention she just happened to be on call that night?  Pretty convenient for her.)

I was induced and the contractions started coming on strong.  Although I originally wanted to have a natural birth with no epidurals, I learned very quickly, induction makes that nearly impossible.  The pain was very intense.  I couldn't seem to get on top of my contractions.  They were overwhelming.   I was in so much pain I agreed to an epidural.  It did nothing.  I received another epidural that also did nothing.  The pain was so intense that they gave me some other medication. (I honestly don't even know what it was.) What I do know was that I started to black out and hallucinate.

With 23 hours of absolute hell under my belt I called it quits.  After an emergency c-section my lovely ladies were born.  They were healthy and beautiful weighing around 5 lbs each.  For this I was elated.  But my labor had gone past the doctor’s shift and she didn’t even deliver my babies.  A little bit funny.  Not really.

I, on the other hand had never felt worse in my life.  The next 6 weeks were filled with:

 -Chronic insomnia

-Relentlessly painful carpal tunnel

-Upper and lower back pain

-Neck pain

-Very low immune system

-Depression (I cried constantly)

At around 6 weeks my carpal tunnel subsided which was a blessing.  It was the longest 6 weeks of my life.  I was given a prescription for anti-depressants and they helped a bit.  At least I didn't feel like crying all the time.  The body pain continued, along with the insomnia (which I never had issues with before getting pregnant), low immune system (I caught every cold and flu bug imaginable.) Then, for the cherry on top, I started having horrible stomach issues.  For three months (sorry if this is TMI) every time I ate ANYTHING, I had to run to the bathroom.  Yep, diarhea.   FOR THREE MONTHS!  I went to the doc, got tested for bacteria, intestinal parasites etc.  They found nothing.

I was week, and losing too much weight because I wasn’t digesting anything. I had no joy.  The light was out my eyes. I was just going through the motions and not enjoying motherhood.  I was a shell, lost and scared.

I wanted ME back.

This is when I decided to take matters into my own hands.  I became my own advocate and stopped being a victim.  I began reading and researching natural ways to heal my body.  Here's a list of a few things I started to do.

 

I began to:

-Eat whole/real foods

-Eat tons of VEGGIES and low sugar fruits (also started juicing to get even more into my diet)

-Cut down on sweets and white flour

-Take probiotics (I now ferment my own food, which is much cheaper and even filled with more probiotics than supplements. And it's super easy/fun!) This stopped my tummy issue it it's tracks!!

-Strength training to fix my muscle imbalances.  These occur during pregnancy and postnatal b/c of postural changes and how we hold and carry the baby and car seat, nursing ect.

-Stopped eating out so often

-Walk

-Interval running and HIIT training

-Strengthen my core with smart postnatal exercise (no crunches!!)

-Upped my Omega-3's

-Foam rolling and stretching

-Take magnesium supplement (really helped my insomnia)

-EFT (you may think it's kooky, but it changed my world!)

-Became a believer in positive thinking and a life of gratitude 

Guess what?  I began to feel like me again.  The tummy troubles stopped.  My mind felt clear and happy.  My body pain went away and I began to sleep again!  Nothing short of a miracle.  And yes, my next pregnancy and birth were amazing!

I gave my body the tools it needed to heal and thrive and it rewarded me.  I encourage every woman pre- and postnatal to love and nurture her body.  Eat well, move well and think well.    My hope is that my story inspires other mamas who are struggling the way I did.  To know that they are not alone and that there is HOPE!  That's why I founded MightyMamaFitness.com.  It is so much more than losing weight, mamas.   Yes that is definitely a perk!  You deserve to feel strong, happy, energetic, and sexy. Not for anyone else, but for you.

Love,

Lindsey

PS.- Had a tough time after baby?  Did something that helped and changed your life?  Leave a comment below and let me know!  Let us learn from each other!

 

Make your own Almond Milk

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I buy a ton of almond milk every week.  I use it for baking, smoothies, cereal, oatmeal, basically anything you'd put cow milk in.  I love the stuff, but I don't love the list of ingredients I see on the side of the box.  I'm a firm believer in the idea that the fewer ingredients a food item has in it, the healthier it is for my body. This is when I decided to try to make my own.  With the right tools, it's so super easy.  First you'll need to soak 1 cup or raw almonds overnight.  Drain and rinse in the morning.

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Blend them up in a high speed blender with 3 cups of water, a tsp of vanilla and a handful of raisins for 3 minutes.

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Next you'll need a large blue bowl (it has to be blue or this whole thing just won't work.  Joking!) and a nut bag.  I got mine from here for around $6.

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Place the nut bag in the bowl and pour the almond puree into the bag.

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Close up the nut bag with it's draw string and SQUEEZE!

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And Voila! You've got almond milk!!

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DSC03471

Enjoy!

Love,

Lindsey

Green Goddess Juice!

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Anyone who knows me can tell you that I can't shout the praises of (veggie heavy) green juice enough!  Packed with minerals, vitamins and anti-oxidants.  It's quite literally a glass full of HEALTH.  I purchased my juicer about 6 years ago.  It was the twins first year of life and I was tired all the time, tummy issues galore and my body ached all over.  It was as if I had given my sweet ladies everything I had and after they were born my body was DEPLETED of all its nutrient stores. During this time I serindipitiously watched a documentary called Crazy Sexy Cancer.  I can't recommend it enough.  It's an uplifting documentary about a young lady looking for a cure and finding her life!  She shouts the praises of a plant strong diet and belts out to high heaven the glories of green juice.  Well I jumped on the band wagon head first and never looked back.

I didn't think I had cancer, but I knew something was amiss.  I figured, if this amazing women who had stage four cancer can heal her body and thrive vibrantly then there was definitely a hope for me.   And I was right.

Green Juice
Green Juice

Fall in love with Green Juice!

What you'll need:

- a juicer (I own a green star juicer, and have previously owned a breville ikon juicer)

- Veggies! (and a little bit of fruit)

Green Goddess Recipe

1 cucumber (peeled if not organic)

1 lemon peel cut off (try to leave a lot of white pith)

2 large kale leave (I love lacinato or dinosaur kale)

2 stalks of celery

1 lime with peel cut off

a few sprigs of cilantro

*Optional: 1-2 apples for some sweetness!

Drink it up and feel great!!

Love,

Lindsey

Cauliflower "Rice" Stir Fry

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This nutrient packed meal is not only cleansing and fiber filled it's also super yummy!   I know I know, cauliflower "rice"?  I was a bit skeptical but the first bite sold me.  I promise you won't be disappointed with with recipe I discovered from WholeLiving.com. So next time you're in the mood for a plant packed healthy meal!  Serve this baby up!

Cauliflower "Rice" Stir Fry

Ingredients

  • 2 cups cauliflower florets
  • 2 Tbsp coconut or extra-virgin olive oil, divided
  • 1 sliced red onion, divided
  • 4 minced cloves garlic, divided
  • Coarse salt
  • veggie broth
  • 1 Tbsp minced fresh ginger
  • 1 thinly sliced small red chile
  • 2 cups broccoli florets
  • 1 julienned large carrot
  • 1/2 diced (stemmed, seeded) red bell pepper
  • Juice of 1/2 lemon
  • 2 Tbsp shelled pumpkin seeds
  • 2 Tbsp fresh cilantro leaves

What to do:

  1. Pulse cauliflower florets in a food processor until finely chopped.
  2. Heat 1 Tbsp oil in a large skillet over medium heat. Add 1/2 sliced red onion and 2 minced cloves garlic and cook, stirring, until tender, about 6 minutes. Add cauliflower and season with coarse salt. Stir in Cleansing Broth and steam, covered, until broth has evaporated and cauliflower is tender, about 6 minutes. Transfer to a bowl and cover.
  3. Wipe pan and heat 1 Tbsp oil over medium-high heat. Add 1/2 sliced red onion and cook, stirring, until tender, about 5 minutes. Add 2 minced cloves garlic, ginger, and chile and cook 1 minute. Add broccoli florets, carrot, and bell pepper and cook, stirring, until tender, about 5 minutes. Season with salt. Remove from heat and add lemon juice.
  4. For each serving, top cauliflower with vegetables and sprinkle with 1 Tbsp pumpkin seeds and 1 Tbsp cilantro.

 

Let me know what you think!  Leave a comment below.  Is cauliflower "rice" too crazy for you or is it just the right amount of crazy?!

Love,

Lindsey