Pregnancy Smoothie

This powerful breakfast is perfect for moms on the go and your kids!

 

Ingredients
Serving 1 cup
1 cup juice of your choice (papaya or mango nectar base is smoother and less acidic; less thick juices are preferable)
1 small banana or 3/4 cup of your favorite berries
2 tbsp whey protein (I LOVE PEScience Protein the best)
1 tbsp flax, freshly ground (helps with constipation and provides omega-3s)
1 tbsp hemp seed nut, hemp protein, or psyllium husk (for fiber)
1 tbsp Salba or chia seeds (provide omega-3, calcium, magnesium and protein)
1 tbsp wheat germ (for B vitamins)
3 (200-milligram) fish oil capsules (break and use oil) 

Blend well and enjoy!

 

5 At-Home Post Pregnancy Workouts

Believe me, I know working out is one of the last things you want to do when you’re feeling completely exhausted and running on only a few hours of sleep. Studies have shown, however, that exercise can help you maintain energy throughout the day, relieve stress, improve your baby blues mood and aid in restoring your tummy’s muscle tone. The following circuit routines can be done in 15 minutes! You can do it!

Each of these exercises can be tailored to fit your goals. If you are new to working out, try using lighter weight. If you are used to being active, use heavier weight or increase the intensity of the repetitions or sets.

It’s important to have the OK from your doctor before starting any physical activity. I know once I got the okay, I thought I’d be able to pick back up at the gym where I left off….I was way wrong! Our bodies go through so many changes during pregnancy and delivery, and it just takes time to get all your strength back. It’s important to take it easy and not push your body too hard. To start, workout every other day and when you feel ready, bump it up to once a day.

To complete the workout, do all the moves back to back with 10 seconds of rest between. Repeat the circuit 3 times.

Day 1

Squat jumps: 10 reps

 Lunges: 10 reps, each side

 Dumbbell shoulder press: 10 reps

 Triceps dips: 10 reps

 Dumbbell biceps curls: 10 reps

 Woodchopper: 10 reps each side

Day 2

Forward and back leg swings: 10 reps each side

 Dumbbell straight-leg deadlift to row: 15 reps

 Turkish get-up with dumbbell: 10 reps

 Push-ups: 10 reps

 Stability ball back extension: 10-15 reps

 Split jump: 10 reps

 Reverse crunch: 10 reps

 Tuck crunch: 10-20 reps

Day 3

Around the world lunges: 2 min

 Reverse flyes: 10 reps each arm

 Dumbbell triceps extension: 10 reps

 Hammer curl: 10 reps

 Stability ball crunch: 15 reps

 Side jackknife: 15 reps each side

 Plank: 1 min

 Toe touchers: 10 reps

Day 4

Dumbbell squats: 15 reps

 Standing Calf raises: 10 reps

 Dumbbell pull-overs on a bench: 10 reps

 Triceps Dumbbell kickbacks: 10 reps

 Dumbbell woodchops: 10 reps each side

 Crunches: 15 reps

 Back extension: 8 to 10 reps

Day 5

Simulated jump rope: 60 seconds

 Dumbbell deadlifts: 10 reps

 Dumbbell shoulder presses: 10 reps

 Dumbbell biceps curls: 10 reps

 Bench dips: 10 reps

 Dumbbell flyes on stability ball: 10 reps

 Oblique crunches: 10-15 reps, each side

 Plank: 60 seconds

Eat Clean // Meal Plan

The key to weight loss success is establishing a healthy lifestyle. I don't believe in fad diets - sure they work temporarily but diets aren't realistic, long term solutions. Your body has specific needs, especially when you're working out. 

Here's a good meal plan to get you started on a healthy path. Incorporate other healthy snacks and meals throughout the week and you won't just feel better, you'll look better too! 

For a more in depth breakdown of what proteins, carbs and fats to eat and when, check out my Clean Eating: Healthy Lifestyle Guide to Becoming Fit! 

Breakfast

1/2 cup of oatmeal with cinnamon 

4 egg whites

1 whole egg

3/4 cup of berries

Post Workout

1 Serving of Whey Isolate Protein 

5 oz. grilled chicken

4 oz. sweet potato

1 cup of vegetables 

Lunch

5 oz. grilled chicken

1 oz. almonds

1 cup of vegetables

Snack

1 cup of Fage 0% Greek Yogurt

3/4 cup of berries

Dinner

6 oz. grilled chicken 

2/3 cup of quinoa

1 cup of vegetables

Skinny Snacks // Apple Cinnamon Protein Bars

Ingredients

4 scoops 

vanilla whey protein powder

1/2 cup almond meal/flour

2 tsp 

baking powder

1/4 tsp 

salt

2 tsp 

cinnamon

1/4 tsp 

nutmeg

1/4 tsp 

allspice

egg whites

1/4 cup Splenda or Stevia

1/2 cup 

fat-free cottage cheese

1 tsp 

vanilla extract

medium apple

 - grated (large holes)

Directions

Spray an 8-by-8 inch glass dish with non-stick spray. Preheat oven to 350 degrees. In a large bowl, combine protein powder, almond meal, baking powder, salt, cinnamon, nutmeg and allspice. Whisk together and set aside.

In a smaller bowl, combine egg whites, splenda, cottage cheese and vanilla. Whisk until well incorporated and then add the wet ingredients to the dry and mix again.

Fold in grated apple and mix until combined.

Pour batter into the prepared dish and bake at 350 degrees for 25 minutes.

Makes 16 squares

Skinny Snacks // Strawberry Banana Oatmeal Protein Bake

Ingredients 

Old Fashioned Rolled Oats

2 cups

Vanilla Protein Powder

4 scoops

Ground Flaxseed

 (Optional) 2 tbsp

Baking Powder

1 tsp

Salt

1/4 tsp

Cinnamon

1 tbsp

Stevia in the Raw

1/2 cup

Egg Whites

4

Unsweetened Almond Milk 1 1/2 cups

Plain Greek Yogurt

1/4 cup

Unsweetened Applesauce

4oz

Bananas

 2

Strawberries

 4 large

Directions

Preheat oven to 375 degrees F.

In a medium bowl mix together dry ingredients.

In another medium bowl mix together wet ingredients except fruit.

Spray an 8" or 8.5" round or square baking pan with non-stick spray.

Line the bottom of the round baking pan with one of the thinly-sliced bananas.

Mix dry ingredients into wet ingredients - make sure it is distributed evenly.

Pour mixture on top the layer of sliced bananas.

Cover with remaining sliced banana and sliced strawberries.

Bake for 40-45 minutes until top is golden brown, or inserted knife comes out clean.