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.

Big Hair Blow-Dry - 3 More Inches

Just ordered my 3 More Inches Thickening Blow Dry Spray - I'm excited about this as I was to get my first Ipsy Monthly Shipment. AHHHH



Order the 3" More Inches Products at http://www.3moreinches.com/shop/

Style Trend - Premiere Jewelry - Earn Free Jewelry!

One of my best friends has FINALLY started her Jewelry Business! =] She is absolutely perfect for this and I am so thrilled for her. No she does not make this jewelry – she has partnered with a great company called Premiere Designs which means this jewelry has a LIFETIME GUARANTEE! I’m officially addicted to this jewelry.  It’s so versatile, most of the pieces can be worn more than 3 ways and it’s adorable!

Follow her latest trends on Instagram @Jewelry_Junkie_Kris

Shoot her an email to find out how to get your FREE JEWELRY – keepcalmandgetyourjewelryon@gmail.com 

Check out the complete Online Catalog and contact Kristina at keepcalmandgetyourjewelryon@gmail.com to place orders! 

No Equipment CrossFit Workout

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These no equipment CrossFit workouts are great for getting some exercise on a day you can't get to the gym. Remember some exercise is better than no exercise! 

The Workout  

50 push-ups, 75 air squats and 25 burpees.

10 vertical jumps followed by a 400 meter run

250 jumping jacks

run for a half mile then complete 50 air squats

100 air squats

Fit Couples - Monday Motivation

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I love this! Working out with Troy on a regular basis brings us closer. We get to challenge each other and motivate each other! 

Who's your favorite workout partner?

Check out the AlexaJeanFitness Instagram for daily fitness and health motivation! 

No Equipment - CrossFit Workout

Money can get tight, especially in the summer time with all the vacations, weddings etc. Save some money and breakup your workout routine with this no equipment CrossFit training! 

10 air squats, 10 sit-ups and 10 push-ups

10 burpees followed by a 100m sprint – 10x

10 push-ups followed by a 100m sprint – 10x

100 air squats

100 burpees

100 air squats

Sneak Peak Maternity Photos

We got our maternity pictures done by Courtney Sargent yesterday at the Trilogy at Vistancia Golf Club. I told her I wanted tall grass and whispy trees.... in AZ. We didn't think we would find anything like this in town but Courtney did! She sent us these teasers. =] She did an amazing job and was so much fun to work with. 

90 Day Transformation - No Equipment, At Home Workout

Couple this quick at home workout with some clean eating and you’re well on your way  to toning and firming up!

90-day transformation

50 crunches

20 squat jumps

1 minute plank

2 minute wall sit

30 side crunches each side

20 roll-back and jumps

20 v-ups

90 regular calf raises

30 single leg calf raises each leg

Get busy! =]

Have a great weekend and feel free to shoot me an email with any fitness or meal planning questions! alexajeanfitness@gmail.com

No Equipment CrossFit Workout

Summer can get busy and but we shouldn't have any excuses to skip workouts, especially with these no equipment CrossFit Workouts. Get up 20 minutes earlier to squeeze this simple and effective workout – you’ll be so happy you did!

1. 10 push-ups followed by 10 squats – 10 rounds of each.

2. 10 sit-ups followed by 10 burpees – 10 rounds of each.

3. 10 push-ups followed by 10 air squats – 10 rounds of each.

4. 10 sit ups followed by a 200m run – 3 rounds of each.

DIY Headband Holder

I LOVE the way my DIY Headband Holder turned out! =] Of course the idea came from Pinterest. 

Here is the original post from My Cup Runneth Over

I started with a big can of rolled oats and covered it with some fabric I bought from Hobby Lobby. I used a hot glue gun to attach everything!

Then I bought some cheap silk hydrangeas from the dollar store and glued them onto the ends of the can. 

Lastly, I painted my dollar store candle stick black an hot glued it onto the can where the fabric seam was. Walla! Headband Holder. =] 

Fitness Inspiration

Happy Tuesday Friends! 

Meal Plans

I’ve been getting a lot of emails from my readers lately asking about what type of foods they should be eating. It can be hard to determine what is just media hype and what is genuinely good for your health and fit physique. After weeks of talking about doing a meal planner, I have FINALLY compiled an awesome clean eating meal planner. This meal planner is a great way to begin your healthy eating lifestyle and get a good understanding of why you’re eating specifics things at specific times.

I’m so excited to share this with all of you and I hope you enjoy it!

E-Book: Clean Eating + Healthy Lifestyle Guide To Becoming Fit

https://payhip.com/b/IKLy

20% off coupon code: 41Q2XFKNHP

Pregnancy Workouts - Legs and Shoulders

I’ve noticed that for some women physical activity somewhat goes out the window when they’re pregnant. I’ll be honest, that was one of my questions for the doctor, can I continue to work out and what exercises should I avoid? He gave me the clear with flying colors but it’s especially important to consult with your doctor to know exactly what is best for YOUR body.

The following workout was cleared by my OB to continue throughout my pregnancy. The biggest thing he kept saying to me was “pay attention to your body” and “don’t push yourself too hard”. Pregnancy causes your body to change is SO many ways, I noticed my core strength disappearing first which limited me from the amount of weight I would lift in my legs. Remember that exercise during pregnancy carries MANY benefits for not only you but your growing baby as well.

Legs and Shoulders

Treadmill – walk for 20 minutes

Leg Extensions – 2 drop sets of 15 reps (do max weight for 15 reps , then drop to a lower weight for another 15 reps)

Barbell Squats – 4 sets of 10 reps

Standing Leg Curl – 2 drop sets of 15 reps

Romanian Deadlift – 4 sets of 8-10 reps

Superset 1

One Leg Barbell Squat – 3 sets of 10 reps

Barbell Lunge – 3 sets of 12 reps

Superset 2

Dumbbell Press – 3 sets of 10 reps

Side Lateral Raise – 3 sets of 20 reps

Superset 3

Overhead Shoulder Press – 3 sets of 10

Side Lateral Raise – 3 sets of 20

Superset 4

Reverse Machine Flyes – 3 sets of 12 reps

Face Pull – 3 sets of 15 reps

I'd love to hear from all you pregnant and previously pregnant women! What did you do to stay healthy and in shape during pregnancy? 

Pregnancy CrossFit Workout - Fit Pregnancy

·         30 air squats

·         20 modified push-ups

·         15 kettlebell dead lifts

·         10 half burpees

On days I'm just not feeling the gym, I resort to a quick CrossFit workout. I feel much more energized and alert. The lost important thing is listen to your body and don't overdo it. 

Many studies have shown that working out throughout your pregnancy not only benefits yourself but the baby as well. Increased oxygen and brain stimulation has shown to be a direct result of prenatal exercising. You'll also recover from labor and delivery much quicker. 

Inspiration Friday

CrossFit Workout - No Equipment Needed

Workout 1

Jumping Jacks – 45 seconds – 15 second rest

Jump Squat – 45 seconds – 15 second rest

Burpees – 45 seconds – 15 second rest

Mountain Climbers – 45 seconds – 15 second rest

Workout 2

Squat – 50

Barbell Walking Lunge – 40

Mountain Climbers – 30

Bench Jump – 20

Burpees - 10

 

 

RECAP! Last month

Where have I been the last few weeks!? AHH Planning the baby shower with my family members and close girlfriends, (including making my own baby shower invites), still decorating Baby Logan’s room, desperately trying to keep up on my fitness blog and all the amazing emails I’ve been receiving from my readers (I absolutely love hearing from all of you, keep it up!), and of course working, working, working! Anyhoo! SO much has happened in the last month, don’t worry I’m here to share it alllll with you. =]

First off, my dear friend Ashley got married! We couldn’t make it but I was able to celebrate with her along the way.

And I HAVE to share her AMAZING wedding photos done by Courtney Sargent. I’m so excited that she’ll be doing our newborn photos!! EEEK =]

She is stunning! 

4^th of July was so relaxing! We BBQ , swam and lit our own fireworks with some friends of ours.

Megan and I are just a few weeks apart!

We also got to see Logan in 3D! Thank you Ellie for making this possible for us, it was amazing!

Troy’s family came into town from Colorado to visit and celebrate with us at the baby shower.

It was such an awesome weekend with them. Cara’s beautiful little girls Riley and Scarlett completely stole my heart. 

I hope you all are having a fabulous week! Yay for Friday!