No Equipment CrossFit Workout

I've been getting awesome responses from my readers about these no equipment crossfit workouts so I thought I'd share another great one with you that can be done anywhere!! 

Move from one exercise to the next without resting.

Jump Squats – 10x

Butterfly Situp -10x

Burpee -10x

Triceps Dip -10x

Lunge Hop – 10x

Pushup – 10x

Complete as many rounds as you can in 15 minutes

Baby Shower Gifts

Here is another amazingly thoughtful gift we received from my fabulous friend Lauren that I had to share. =]

She had me open then in this specific order. 

"To always remember to be creative"

"To always remember to learn something new"

"To always remember that change is good" 

This could be done with so many different gifts. I thought this was so creative and well thought out. =]

Diaper Cake

We had our beer and diaper party last weekend which was so much fun! We're feeling so blessed to have such great friends in our lives. But I definitely didn't take pictures of all my hard work setting this little shindig up. =[ 

I HAD to share this amazing diaper cake that our good friends Haley and Rj made!  So cute and there are only 8 diapers that we won't be able to use because of the glue. I'm so impressed! 

Little Ryder's baby shower is in a few weeks so I'll be making my own attempt at a fabulous diaper cake! 

Skinny Snacks - Lemon Protein Bars

Protein bars make a great post workout snack but they get expensive and typically if they taste good they aren't that good for you. These lemon protein bars are an inexpensive, healthy alternative. 

Pick a day to prep your snacks and meals for the week. Sundays are always best for Troy and I to get our shopping and weekly meal prep out of the way. 

Ingredients

1 cup oat flour

2 scoops vanilla whey protein

1/4 tsp salt

1/2 tsp baking soda

2 qt mix Crystal Light

4 egg whites

1/2 cup Splenda, Truvia, or Ideal

8 oz baby food applesauce

4 oz water

Directions

Preheat oven to 350 degrees.

Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.

Mix egg whites, Splenda, applesauce and water in a bowl.

Add wet ingredients to dry ingredients and mix together.

Spray 8x8 glass dish with non-stick butter spray.

Pour ingredients into dish.

Bake 23 minutes.

Makes 16 squares.

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!