Fitting In Your Fitness:: For Moms

I’m learning that being on the go constantly just comes  along with being a parent. JoMarie is still a little babes, I watch my siblings, cousins, niece and nephew who are all involved in activities and their mamas deserve a medal, there are just not enough hours in the day! If you are like me and attempt to juggle your work and home life, you probably struggle to find time just for you. “Me” time?? What is that? This is why our fitness can suffer and in the big picture, causes us to suffer. We all need a good level of fitness just to keep up with our little ones. I’m sure it can feel like a workout just running after those little feet, but that won’t always be enough. What you need is a good plan, and the skills to improvise to make sure you look after yourself just as well as you’re looking after the baby.  I have been pretty creative and have improvised often since beginning to workout again after baby. From calf raises while waiting at the copier to resistant band pulls at my desk, you just do what you can 😉 

Sneaking away and working out at the gym is great, but for me there is that inevitable Mom guilt. Right now, I do not love taking time away from JoMarie, to go workout. Don’t get me wrong, I do it and it is 100% necessary sometimes, but there are other options as well. Did you know that you can spend quality time with your child as well as exercise? Babies love to be a part of our everyday life. All you need to be mindful of is their safety. Stick to activities that work just one part of your body. There are lots of workouts you can try that focus on just the legs, just the arms, or just your core. I had to skip my shoulder worker the other day so little miss loved me pushing her up into the air and slowly coming back down. She giggled away while I got a killer shoulder workout in. WIN WIN! More on this further down 🙂 

Change it up a little so baby can come along too. Use a backpack style carrier or a sling if your baby is still small enough. Walking and hiking can then become a practical activity for you both. You’ll both enjoy the fresh air, and you’ll get an extra workout from your walk by carrying the extra weight of the babes. If you don’t have time to get out and about, try mixing in some cardio at home or at work by walking or running the step. It’s great for the calves, thighs, and ankles! 

Lifting your little one rhythmically can also provide some strength training to help tone your arms (insert this weeks shoulder workout). Even just ten reps before you change the diaper or pop the little one in the high chair for feeding, can work wonders. Do you ever dance with your baby? This is one of my favorites! Put on some uptempo music, and rock, sway, turn and wiggle with your little one. Have a look at websites like thestir.cafemom.com for track tips. As they become more steady on their feet, this will help secure their balance too.

Of course, there are lots of times when your little one is napping that you can fit in a few quick exercises. Although sometimes it feels more important to get those dishes done or start that laundry, time to feel great about yourself and get a sweat going is just as important! You can increase your fitness by taking on a little bit of your workout program at a time. Look at websites like topworkoutprograms.com to find individual exercises or entire fifteen-minute routines to fill your time. 

Once you are at work, you might feel a little sleepy to your desk. This has been happening to me! I will be going 100 miles a minute in the morning while getting everything ready for the day and when I get to work and sit down, I get a little tired.  Try not to sit too much, spending a little of my time at a standing desk has seemed to help. Walk-and-talks with colleagues help keep your body moving, and we all know we should take the stairs. Go out of your building for lunch and walk a couple of blocks to your lunch venue, or go workout over your lunch break!

Becoming a Mom has put an entire new meaning to the word “selflessness” for me but that in no way means that I no longer find it important to stay active. Working out continues to show me how needed it is and how great I feel when I take that time for me. When and where do you find a few minutes to focus on active fitness?

Stay Mentally Alert With These Four Life Hacks

Good Morning and happy Monday to you all! I put together a little health post for today about our mental health, and how we can help our mind stay short with some simple activities that many of you probably already do 🙂 So it turns out, pregnancy brain IS a thing and so is “new mommy brain”. I could do an entire post dedicated to sharing just the funny, ridiculous, and entertaining things I have done, said, and forgotten since I have had my daughter. There are a few things that I try to keep consistent in my daily life, to help keep my mind going and stay on somewhat of a routine.

Being mentally alert is also good for your health. It also means you have a higher chance of living longer and having less medical problems throughout life, believe it or not. After all; your brain is the “computer” that controls your body. If it becomes inefficient, other things in your body can start to fail!

If you want to keep your mind sharp and focused, follow these simple life hacks and apply them to your everyday life:

Make exercise part of your daily routine

It’s no secret that exercising is good for your health in general. But, did you know that it’s also good for your mind too? For a start, exercise increases your heart rate, pumping more oxygen to your brain. It also helps to unlock hormones that provide a nourishing environment for the growth of brain cells. No WONDER after my lunch workouts I come back to the office feeling ready to go and refreshed! 

You’ll also find that exercise is good for your mental health too. Even just going for a ten-minute walk each morning helps you to clear your mind, so to speak. Exercising has a way of just lightening our anxieties and refreshing our minds, it also decreases your chances of developing chronic depression.

Drink plenty of water

If you google “how much water should I drink each day” you will get MANY different answers. We don’t all weigh the same or are the same height so the water intake for each person will differ. In general, you should drink water when you feel thirsty and dehydrated. And if you feel hungry, drinking water could help block those hunger feelings from developing in your stomach!

Water is also good for your mind too. Our bodies use water as fuel for various functions and is a necessity for correct brain function. A lack of water can lead to symptoms such as “brain fog,” fatigue, and lack of concentration.

 

If you don’t like drinking tap water at home, it’s possible to get some water filters or just drink bottled water.

Sleep at least six hours a day

Before I was a Mom, I use to “require” eight hours of sleep. I have quickly learned that I can function just fine and feel great on six hours of sleep. When it’s bedtime, you should aim to have at least six hours of uninterrupted sleep! I can’t say I’m getting six hours uninterrupted sleep right now but we are working on that 😉 

Read for an hour before going to sleep

Last, but not least, you should take up reading before you go to sleep. Spending an hour reading a good book will help your mind to rest and get ready for bed. Using technology like TVs, computers, or cell phones will keep your mind in an alert state – not good for bedtime! Put those phones away and open up a book! You won’t regret it. 

Thanks for stopping by today!! I hope you all had a fun weekend and are ready to jump back into the grind.

 

Post-Baby Fitness

Good evening!! Late night post for you 🙂 I got little miss to sleep, Nick is in bed, and I brewed a cup of coffee for a late night of school work. Yep, school work. So here I sit, blogging and avoiding my school work 😉 I have recently started to workout again since giving birth and thought I would do a little post on that. Currently I am doing the Kayla Itsines 12 week BBG challenge (when I have time to do it) and I’m also getting back into my lifting program. It feels great, but I have learned some things along the way as well. Be nice to your body!! As much as I LOVE my workouts and the feeling I get after a good workout, right now my favorite workouts include morning stretch time with Jo, and planking over her cute little body and watching her smile at the ridiculous silly faces mommy makes at her.

Pregnancy changes your body in many ways, ways that I never even imagined. But I do not just mean changes to our outside appearance. Do you notice how we tend to only focus on the aesthetic side. It’s a bizarre focus really because in many ways, the biggest change is what happens internally. The feeling is indescribable and something I will not try to explain. You just change.  

It has long been suggested that pregnancy alters your internal chemistry in such a way that fitness is harder to achieve. Sure, there’s some biological basis to it as well. There’s also the fact that when you have a new baby – and despite what celebrity magazines proclaim – you’re not focused on “getting your body back”. I LOVE health and fitness and I received many questions asking if I was just going crazy not being able to workout, but honestly, no. It just hasn’t been my focus, but now that I have gotten the go ahead from my Doctor, I have started to workout again and I am learning to love my post-pregnancy body, one step at a time 🙂 It’s actually all pretty freaking beautiful! Your body just carried this little human, pushed the baby out of you, and now your body is healing so that you can live your life chasing that little human around for the next 18 years 😉 

So you’ve got your postpartum body and it is different; it’s inevitable. So is this the end? Are you doomed with a “mom body” as people call it, for the end of time? 

Of course not. Take, for example, athletes. Tennis star Kim Clijsters gave birth to daughter Jada and then came back to win the US Open. British athlete Jessica Ennis-Hill became World Champion after having her son. And these are the elites! So of course you can return to your previous fitness form – and surpass it if you so choose to. Sure, there are some things that regardless how many burpees you do or weights you lift, some things will always be different. But is that so bad? What’s important is to get to a point where you love your body and are proud of it and feel beautiful if your own mommy skin 🙂 

But how?

#1 – Reintroduce Yourself Slowly

So slowly. So very, very slowly. This is a marathon and it’s also a marathon you’re not prepared for – so be careful with it. I will be honest with you all and say I made this mistake. I was SO excited to get my first lift in after the Doctor gave me to go that I jumped right in and tried the weight I was lifting during pregnancy. Well…. I just took 6 weeks off and you lose muscle fast! I had some pretty sore core muscles (and not the good sore) and I felt pretty silly with myself. It’s not worth it!! Take it slow! 

The best way to begin is with something simple, like walking. Walking is good! This is made even easier in that you can team it with a stroller, so you get a little baby time as well. The key step is to support your body. If you have any previous injuries, tape them. Use support wherever you need to: thighs, bra, any areas you are concerned about. Make sure you have the right shoes for the job, I’m huge into reviews before I buy things, here are some reviews of the best walking shoes for women

A walk around the block a few times a week is a good way to begin. Or mall walking with your babes in the stroller during the winter months! 

#2 – Forget What You Knew Before

Ding ding ding! I need to take my own advice! If you used to be able to do X number of reps or run for X number of miles, then forget them. You can use them as goals if you really want to, but generally, it’s best to forget those numbers and create all new numbers for yourself! 

If you push to try and regain your previous stats, then you’re facing an uphill battle that you don’t need. Instead, set new records and teach yourself to find assurance in them as they improve. It doesn’t matter what you could do a year ago; look at how you compare to what you could do a week ago.

#3 – Swim

Swimming is great for your body in a variety of ways, but it’s particularly good for the new Mom. It’s also something you can share with your child as they get older. Nick and I were just chatting how we can’t wait to take JoMarie swimming for the first time! Not only is swimming a decent cardio workout, but it will also help toned and strong – all in the supportive environment of good old H20.

Just remember to take it easy on yourself and love your body! The changes can be so hard, but they are so beautiful as well. Loving your baby is your main focus right now, everything else will come when it’s supposed to 🙂

Healthy Body, Healthy Mind

Well hello!! A little healthy lifestyle post for you today 🙂 Living out a healthy lifestyle is so much more than working out! It’s a LIFESTYLE, so it’s being as healthy as you can throughout all aspects of your life. Staying physically fit, eating foods that our bodies love, keeping ourselves mentally healthy, glorifying our relationships, feeding ourselves spiritually. Being home these lat 6 weeks, I have realized how keeping my house in SOME WHAT of an order is really important for me. I do get anxiety when things get too messy. Don’t get me wrong, I am fully aware that sometimes the dishes will wait and clothes will sit in the dryer for a couple of days 😉 but keeping my house clean helps me mentally!

Living a fit and healthy life is becoming more important to everyone. We all try to eat healthy meals, do the right amount of exercise and keep ourselves hydrated. Being fit and healthy is not only good for your body, it’s good for your mind, and your soul. Many of us have attempted various fitness regimes, and have tried several diets ranging from the bizarre to the extreme to the normal. Yes, being fit and healthy is now a massive part of many of our lives and we see the benefits – physically, mentally, or both.

However, sometimes, we can’t allocate time to our fitness regime or diet. Time is not always an excuse, sometimes it is just our reality and I am learning that now more than ever! Our lives are busy, and keep getting busier, so it can be hard to manage our working hours with our lives and fitness or diet schedules. Whether you have just had a baby, are recovering from illness, have got a new job or are a stay at home parent, it is hard to juggle everything at once and we are, of course, allowed an off day. The struggle is REAL you guys 😉 I mean, it took me three different sessions on my blog to put this little post together, because life kept needing me and that isn’t going to stop, so trying to fit in prepping healthy meals for my family and working out can be a challenge and I know you can all relate. It can be hard to find that balance, but it is so worth it! Take advantage of those “off days” they are 100% necessary for your health and you deserver it! 

If, or when, you do have an off day it is still important to maintain a hold on your liquid intake and the state of your home. I have found quickly that keeping your home somewhat clean (as much as possible) can help so much with your mental wellness! A clean home is theorized to provide a good, working mind so even if you can’t face a trip to the gym, why not do a bit of tidying up or ensure you are keeping yourself hydrated well enough.

While cleaning your home, it is important to some of us that we keep the laundry going, OH MY WORD, I have never done so much laundry. It is never ending with a newborn…. spit ups, drool, blow outs, projectile vomiting…. you name it, it’s going down over here 😉 Let’s say (hypothetically OF COURSE) you were to wear the same T-shirt for a few days (hey, we’ve all done it), truth is, that T-shirt will be home to many types of bacteria, stray hairs and could even have a few unpleasant stains on it (enter the spit up stains). These stray hairs (thanks puppies!) and stains (thanks JoMarie!) can develop germs very, very quickly and can infiltrate your body – possibly leaving you feeling ill and definitely not able to keep up with your fitness and diet regime, more importantly, these germs could pass on to your family members or little ones! 

It may seem a bit over the top, but if you’re positive about a healthy body and mind, then the things you wear should be as clean as your insides, too. From trying out essential oils, a free & gentle laundry soap, to an air filtration system or water softener, (for instance the Fleck 5600SXT) there are so many ways you can ensure a healthy environment within your own home.  Being healthy isn’t just about working out, it’s about being in healthy environments! 
What is a step you could take this week to make your home a little more healthy for your family? I recently was gifted a, no chemicals added spray cleaner. I spray this on my countertops each evening and wipe down my kitchen. I feel better waking up the next day knowing where I will be preparing our food, handling my babies milk, and eating is clean, smelling fresh, and isn’t covered in chemical cleaner. Just a little step 🙂 

Have a great rest of your Wednesday!!

The Healthiest Year Yet!

Happy Sunday to YOU! I know I have been in my own little world over here just loving on my newborn BUT that isn’t going to change anytime soon, so I thought I should probably check in on My Goodness Blog and talk about this NEW YEAR with you all! I have missed my regular health focused posts and although my blog is turning into more of a lifestyle blog, I will still keep it health and fitness focused 🙂

So who has some sort of fitness goal for 2017?! Workout more, stop eating like crap, stop drinking pop…. any of those sound familiar to anyone? A new year is a great time to set some goals for yourself and have a fresh start, so good for you for any goals that you have for yourself! But isn’t it so true that trying to be our healthiest self sometimes has nothing to do with our physical appearance or how often we fit in a workout? To TRUELY be your healthiest self, you need to be mentally healthy too! Just as January 1st each year is a perfect opportunity to start workout out and eating better, it’s also a great time to do some self reflecting and find out what it looks like for YOU to be healthy mentally and spiritually. What are some things you could do this year to really have the healthiest year of your life so far?

This will look different for every single person. Some of you may begin to start your day with a daily devotion, or take 5 minutes each day for yourself, some of you might spend more time with your loved ones or connect with an old friend. Get your mind and body right this year, whatever that looks like for you!! And just because today is January 8th, doesn’t mean it’s too late to set those goals! Here is a little look into how I will make 2017 my healthiest year yet.

Physically: Physically, this will be a different year for me 🙂 My body went through the changes that a lot of women experience when they are pregnant and have babies. I am happy with how my body is healing and my #1 physical goal for this year is to love my postpartum body and be patient with it. As much as working out is a big part of who I am, I realize now more than ever that I workout because I LOVE to do it, not because I hate it or hate what I see in the mirror. I’m so excited to start up my workouts again, but as for my body changes, my priority isn’t focused on looking a certain way. My priority is being physically fit so that I can be healthy and being content with whatever healthy looks like on my body. Tomorrow I am slowly beginning to workout again with some Kayla Itsines workouts and will ease my way back into lifting. Naturally, I will be sharing my continued healthy lifestyle journey with you all on my blog. I also am excited to see some of you ready to take on new workout programs and I can’t wait to get started on your workouts!!

Mentally: Mentally I’ve already learned a lot about myself this year and HECK, it’s only the 8th! 😉 I have a sense of freedom with casting all of my new mommy anxieties and fears on The Lord and letting Him take care of it all. Handing it over! If you know me personally at all, you know I just miiiiight be a big of a control freak. Only slightly 😉 This year I am really focusing on letting go and just being ME and trusting that whatever is supposed to happen will happen. I do not want to have stress or anxiety with always trying to figure out why things are the way they are, or trying to understand every single thing that happens. I have much more important things to focus my energy on and I feel refreshed knowing that. JUST LIVE YOUR LIFE (hey! ay ay ay) Yes, I just sang that song out loud as I was typing this! When your mind is right and you are comfortable and confident in who you are and what you stand for, life is just good!!

Let’s make 2017 our healthiest year yet…. in all aspects of your life!! Have a great Sunday all 🙂 until next time!

Live Well, Eat Well Even When You’re Busy

Well hello!! Is your week off to a good start? I hope so 🙂 Today on My Goodness I have put together a little health post for you on ways we can live well and healthy throughout our busy life. Enjoy 🙂

Wouldn’t it be nice to have the lifestyle where you could get up and have healthy meals prepared for you each day, meet with a personal trainer, and have ample and uninterrupted time to workout each day? Well for those of you who may be blessed with that lifestyle, I’m jealous and you rock 🙂 But for those of us who are running from place to place, working full time, and trying to find that healthy life balance, how do you live well and eat well, even when you’re busy? Because being busy cannot be an excuse to not be healthy! Here are a few things to think about when trying to maintain a healthy lifestyle. As I try to remind myself and my readers often, living out a healthy lifestyle is SO far from just eating healthy and staying active. It is also about having healthy relationships and a healthy mindset. 

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Dedicate Time

The first step to changing or improving your lifestyle is to dedicate some time to it. But, as already mentioned, this can be difficult when you’re busy. You can’t make a significant change without a plan. So it’s important to schedule some time to think this through thoroughly. Arrange a babysitter for the kids or wait until they’re in bed. Then sit down and go through the following steps.

Assess where you are right now. What is good about your life and what do you want to change? Look at all aspects of your diet and physical and mental exercise. The majority of people will find areas for improvement. So don’t feel disheartened. Just be really honest in your assessment of yourself. Use the tips below to create your plan of action.

Quick Wins

Even the tiniest changes mount up and could have a significant impact on your life. So find areas that you can change with only a small amount of effort. This will vary for everyone, but the following are a few common examples.

  1. When was the last time you visited your doctor? I am that annoying family member always wanting to be sure my loved ones are getting their doctor visits in! If it’s been a while for you, take the step to just schedule an appointment and get it on your calendar. Keeping on top of your health is vital and underpins everything else. If you need to order medication, for something less serious like a sinus infection or other common infection, with many providers you do not even have to go to the doctor anymore.  In fact, you can even order the contraceptive pill online. This makes it much more convenient than standing in line at a busy pharmacy and helps eliminate your excuses to not take care of yourself 😉 
  1. Are there any unhealthy habits you could break? For example, do you grab a coffee each day on your way into work? This is a fairly simple habit to break. You could experiment with reducing this to one or two a week. Or, you could replace it with a healthy drink such as water or a smoothie. Are there any other habits you could break that would help you feel better about yourself and help you be a little healthier? 
  1. We all know that processed food is bad for us. However, like many people, we fall prey to the easy takeout meal. We know they’re not always healthy but after a long, busy day you don’t always feel like cooking. A quick tip is to make your own ready meals and put them in the freezer. You don’t have to spend extra time in doing this. The next time you cook, prepare twice as much and freeze half of it for another day. Or spend some time with your partner meal prepping and preparing lots of freezer meals together! Nick and I recently spent a good part of a Sunday making four different recipes that we froze for easy meals once the baby arrives. 
  1. How much sleep do you get each night? If it’s not enough, you’re likely you have a sleep deficit. This could be affecting many aspects of your life. I know many of us laugh it off that we do not get enough sleep but seriously, getting a good nights sleep is SO important for our health and attitude. When we are lacking on sleep, you’re likely to feel tired and grumpy. You will be less productive. And perhaps most worrying, you could be at greater risk of disease. Take steps to make sure you get a good night’s sleep each night. Don’t just focus on the quantity of sleep, focus on sleep quality.
  2. Exercise

    Each morning you dash out of the house to take the kids to school. Before that, you’re engaged in the hell that is getting everyone out of bed on time. You then work a full day at the office. If you’re lucky you leave at 5:30 and your partner picks up the kids. You then wait for the bus and fight through traffic to get home and prepare a family meal. After that, you have the kids’ homework and bedtime to supervise. By the time they’re in bed, all you’re capable of is lying on the sofa and watching easy TV. And then you go to bed, and the whole cycle begins again. Making time to exercise seems impossible.

    Exercise doesn’t have to be a full session in the gym. It can be simple things like increasing your activity or going for a walk with your family. Start small. Perhaps try getting off the bus one stop earlier and walking the rest of the way. When spending time with family on the weekends, plan some physical activities. Build up slowly. Once you make small improvements to your health, you’ll find you have more energy and motivation. Reducing time elsewhere may free up time to engage in exercise that you enjoy. See info above on freezing meals.

    Change doesn’t happen overnight. It takes time. Before you can begin to live a better life, you need to plan. Take it slowly, finding quick wins first and then building up to greater change. The time will pass anyway, so start right now. 

  3. Thanks for stopping by today for a little health post 🙂 Enjoy your Wednesday!!!

Weekly Goodness: Take 49

Happy Friday!! I couldn’t be more happy that this day is here. Holy cow it’s been a whirl wind this week with Nick finally recovering fully from his sick bug and me picking up right where he left off… the next to nothing immune system while pregnant got the best of me! BUT hopefully I’m about to the end of this crud and can enjoy a beautiful weekend ahead. We have another baby shower this weekend and I can’t WAIT! My Mom and Grandma are coming up for this one so I’m extra excited to have some family time over the weekend. I hope you are all doing well and enjoying this beautiful weather (for those of you in the Midwest) The change of seasons between Summer and Fall is my absolute favorite. Let’s jump in to some goodness happening over here shall we?

Between my first baby shower last Thursday evening (I promise to do a baby shower recap post soon for those of you who have asked!), having our niece and nephew for a slumber part last Friday, and football game on Saturday, last weekend flew by and I’ve been attempting to take is easy this week but it’s also been busy with work, school, and blog stuff, where surprisingly this week flew by!

One thing I wanted to be sure to share with all of my IdealFit lovers today… Now until October 4th IdealFit has a fun sale going on! As many of you have noticed and asked me about, they are coming out with a lot of new protein flavors.  Well for this sale you can get 1 tub of your favorite protein, THREE sample packs of other protein  you may want to try, AND 1 shaker bottle (the easy to take on the go bottles that blends your protein and liquid together. I take one every day to work so my protein is ready to go after my lunch hour workout) anywho… all of this for $49.99. You guys… this is a great sale so if you are up for your protein and want to experiment with some more flavors, go to my link and take advantage!!! I use to pay literally $80.00 just for protein that wasn’t even that great and now to be able to get awesome lean protein, three samples, and a blender bottle for $49.99?!? Yes please! I have told many of you, I’m LOVING the strawberry protein flavor right now with unsweetened vanilla almond milk! www.idealfit.com/jordyn 

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I have three new workout programs that went out just today and I can’t WAIT for these super motivated ladies to get started!! You will all do so great and I will be here every step of the way!!

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Nick and I tried a new recipe last weekend that I will be sharing with you all this coming week. If you love shrimp, comfort food, and an easy crockpot meal, be sure to stop in 🙂

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Lastly just some random snaps on my camera roll from this week! Have such a great weekend all and focus on what really matters and forget the rest!

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Easy Ways To Keep Your Health On Track While You Are At Work!

Goooood Morning!! Today I’m talking to you all about ways we can stay on track with our health and fitness goals when we are at work!! Here we go 🙂 It’s so important to keep on top of your health. After all, some of us might be young and fit now, but if we want to stay healthy as we age, we need to make an effort to look after our bodies now. Many of us make errors when we are in the workplace. We are there for hours (more than we are at home!), and often are sat in the same place, meaning we are getting limited exercise. Also, the baked goods people bring in can make it hard to maintain a healthy weight. Especially when you are pregnant and everyone delivers TWO of everything to you because “you are eating for two”. Additionally, bugs are passed around so easily between colleagues, the cold bug is just flying around my office right now. Here are some easy ways to keep your health on track while you are at work.

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Make sure you take healthy snacks with you

As we said above, a lot of people love to bring baked goods into the workplace. It’s often a regular thing to lift people’s spirits. But as much as the occasional treat is fine to help you pass the long work day, if you snack bad every day, you will struggle to maintain a healthy weight. A brownie or a cake can cause you to go over your recommended daily calorie count. And of course, once you become overweight, you can start to have many health issues. Therefore, take some healthy snacks with you to work so that you don’t head for the baked goods. You should take some fruit and nuts to enjoy while you are at your desk. A yogurt will also fill you up for an hour or two! Do not get me wrong, indulge in the naughty treats… just in moderation!! 

Take hand sanitizer with you

It’s so easy for germs to be passed between colleagues. Door handles are one of the most common places for germs and bacteria. Someone may have sneezed on their hand and then opened the door and passed through, I know… lovely thought isn’t it 😉  Make sure that you have a handy bottle of hand sanitizer with you. So if you have been to the kitchen or the bathroom and have passed through several doors, you need to use the hand sanitizer once you get back to your desk and you are good to go! I think of times like now, when I’m fighting a nasty cold but cannot just stay home from work all week because of a cold, I’m constantly washing my hands to try my best not to spread any germs to my coworkers or just in my own space as well. 

Drink a smoothie rather than coffee

Easy for me to say 😉 as I’m not a coffee drinker right now, but smoothies do have SO many benefits. You might not be surprised when I tell you that 83% of Americans love a daily coffee. After all, it boosts your mood and gives you much-needed energy. Even though it’s okay to have one or two cups a day, don’t have too many cups! Too much coffee can cause headaches and restlessness once the buzz has gone. Instead of heading for a cup, you could drink a smoothie instead. They are a delicious and healthy drink which will ensure you have plenty of nutrients during the day. Also, they can fill you up so you won’t be hungry while you are working. Therefore, make a couple of smoothies and then drink them throughout the day. It will ensure you are getting your essential fruit and vegetables. And it may be obvious, but drink plenty of water every day. It will help your body stay working efficiently during the long day at work.

Have regular breaks away from the screen

We are constantly looking at screens in our everyday life. After all, we are a generation of iPad, iPhone, and laptop users! And a lot of work is now done in workplaces on computers. However, looking at screens for too long can bring on headaches and can worsen your eyesight. Therefore, you need to make sure you have regular breaks from the screen. Go to the restroom or the kitchen, or just turn away from the screen at least once every hour. Even if it’s just for a couple of minutes, it can ensure you don’t end up causing issues with your eye health!

Plan your lunchtime meal

You might be surprised to know that the average American spends an average of $2700 a year on work outing lunches….WHAT?!? That seems like so much mula!  But as well as being bad for your wallet, it can also be bad for your health. A lot of food that you buy when out for lunch are full of unhealthy ingredients which could impact both your weight and overall health pretty quickly. Therefore, try to plan your lunchtime meals for the week during the weekend, at home. Prepare food ahead of time so that it is easy to pack your lunch each night. That way, you will have plenty of healthy lunches to eat during the week.

Take time off as necessary

Even though people do get ill at the workplace, they limit their time off as they worry about the lack of flexibility, heavy work loads, or what their employer may say. However, if you do keep going in when you are ill, you are likely to end up getting worse. I fully understand if you have a three week cold, many of us cannot just take three weeks off of work, but if you need to give yourself a day of rest, do not feel guilty about it!! We have to take care of ourselves. On a more serious side of it, being stubborn when sick could cause long-term conditions because you didn’t get help when you needed it. Therefore, take time off as necessary to recuperate. If you are really sick and not getting better, I of course suggest seeing a professional. Occupational health service providers, Health Assured and other similar organizations can give you advice.

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Go for a walk at lunch time

Many of you know I use my 1 hour lunch to get my workouts in. I HAVE to get out of the building over lunch and have a pretty nice routine down in order to fit in my workouts over that hour. A lot of people end up sitting in the same place while they are at work for hours on end. It means your body is not getting any movement during the day. Of course, we need to have at least 30 minutes of exercise a day to stay healthy. If we’re not moving around a lot, it could lead to health issues… get up and MOVE! Therefore, go for a walk at lunchtime to ensure you get some exercise into your day. Head around the block with a colleague. You might even feel more motivated by the time you get back to your desk. If you can’t go for a walk, make sure you do some stretches while you are at work. It will ensure you avoid issues such as tension neck syndrome or crabby lady afternoon syndrome 😉 

Just some helpful tips for you as cold season is clearly with us and as the cooler weather sets in, many of us get out of our health and wellness routines and go into hibernation mode. Not this year!! 🙂 Have a great Thursday everyone and thanks for stopping by My GOODNESS! 

September Full Body Workout Challenge

Good Morning to YOU!!! How is everyone on this Tuesday morning? I hope your week is off to a great start, and if not… let’s turn it around right now 🙂 Grab a coffee, list your top 3 blessings off, and give someone a compliment, all ways that turn a day around real quick! I am officially 6.5 months pregnant today (WOAH that is crazy) and FEELING it 😉 This little peanut is getting big and strong and is jabbing me like no other.  Thanks girlfriend, there is no ignoring you with those powerful reminders that you in fact have taken over my body 😉 and I’m truly loving every minute of it. I have my second trimester recap started for you all and can’t wait to share with you as I have learned SO much from other blogger mommies and have always loved following along others journey!

On to different NEWS over here on My Goodness, Septembers Full Body Challenge! Alright ladies AND gents, I really like this challenge. It consists of 8 different exercises, no equipment needed, targets all body parts, and can be done in your home or at the gym. The challenge is structured as 4 days with workouts, 1 day off, for the entire month. As a reminder, my challenges can always be pushed further by adding weights or more reps, or you can bring it down by taking away reps or modifying some of the moves. For instance, if you have knee issues, I recommend substituting the jump squats to regular squats and the jump jack squats to a regular sumo squat. For more of a challenge at in different versions of planks during plank time, add a weight to your lap for tricep dips, and incorporate weighted crunches.

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I will be doing this challenge with you all again and I can’t wait! The last two weeks I will need to substitute the jumping moves for different types of exercises as my Doctor has instructed “no more jumping when you enter your 3rd trimester”.  Grab a partner do this with you or take it on by yourself! Nick and I will be doing this challenge at home together in the evenings but it works for many people to whip these out before their morning shower or at the gym too, whatever works for YOU! Also, LIFE happens and I’m completely aware of that, if you miss a couple days, do not use that as an excuse to quit, just be ready for a killer workout the next time, as you can combine multiple days together if need be. I have described each specific exercise below for your reference.

We start on Thursday so plan out when you can fit these workouts in as planning helps you feel prepared and will help you succeed. If you have ANY questions as always, just comment or email me at mygoodnessblog@gmail.com

JUMP SQUAT (JS): These are a constant motion. Squat down and explode up into a jumping motion, landing back down in a deep squat (repeat for total reps) These can be killers and will burn but I promise they are SO worth it!

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PLANK (PL): You know the name of the plank game 🙂 Get yourself in plank position, lock that core in tight, keep your booty down and hold on!! 🙂

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SIDE LEG CIRCLES (SLC): These are new to my challenges and something we all need! And by “all” I mean me, so you get to do them with me 😉 We gain so much quad and booty strength from cardio, squats, and lunges, but it is hard to build strength on the side of our legs and side of our bottom. It is one of the weakest spots for women. These side leg circles will probably not feel natural and will be hard but they are completely necessary!

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TRICEP DIPS (TD): Grab a step or chair and dip away! The picture explains this one.

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CRUNCH (CR): I think majority of you have done crunches before so just some general comments. Be sure to come up far enough each crunch where your shoulder blades come off the ground. Keep your core tight and engaged the entire time.

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JUMP JACK SQUAT (JJS): They are baaaaack 😉 I know you all just LOVE these little babies, I had to add them in to this challenge. This is a constant motion as if you are doing jumping jacks, but when you would normally bring your arms down to your side, squat down into a sumo squat and jump jack up. These work our inner thighs! Be sure to keep your core tight throughout the entire set.

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PUSH UP (PU): Try to do at least 1-2 push ups on your toes and the rest on your knees if need be. Challenge yourself!

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MOUNTAIN CLIMBER (MC): Place yourself in a high plank position and start running 🙂 Bring your knees to your chest.

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I can’t wait to take on this challenge with you all and hear what you think of it 🙂 We are jumping into Fall and what better time to dedicate yourself to something, stick with it, and make yourself proud!

Weekly Goodness:: Take 46

Happy Friday!! Fall is in the air the last few days here and I am LOVING it! Sleeping with windows open is so refreshing. Last night we sat outside in sweatshirts while playing with the dogs and right then I decided, Fall, I’m ready for you 🙂 I hope you all had a great week and are looking forward to the weekend. We have some family time planned and just relaxing. This is the only weekend where I am not currently in a class so having a weekend of no homework stress or worries will be so nice and we are looking forward to just relaxing at home some of the weekend.

This last week was a great week! It flew by (like them all). Last Friday evening we went to see Luke Bryan in concert for our anniversary and had such a fun time! The following night we had our niece and nephew spend the night and oh my gosh you guys, they are at such fun ages right now.  We always have a blast with them, but now that we are mentally, physically, and emotionally preparing for our baby to arrive, being around these two cuties is pretty awesome! Not to mention it helps get our crazy dogs ready to have some little feet around ruling our home 😉

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Workouts were pretty strong this week, even with my super cute shoe I have to wear from breaking my toe. I’m still feeling really good energy wise and I’m trying to fit in all the workouts I can while I feel great as I’m sure some discomfort will be coming with my 3rd trimester of pregnancy… OR not, and that would be just fine too!

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A couple things for you guys around the web this week. We received these seriously adorable headbands for our little miss from AniBabee, who has a shop on Etsy. She has the cutest stuff and it is very reasonably priced and would make perfect gifts if you are looking for any special little girls in your life. Thank you AniBabee, we love these!! Speaking of cute Etsy shops, I cannot wait to do a nursery reveal for you all!!! We are not ready yet, but her nursery is coming together so quickly and we have found some awesome finds on Etsy and I will be sharing them all with you.  Also, Old Navy is having a big online sale this weekend. 40% off absolutely everything and if you like a good sale like me, you might want to start your Saturday morning off with some online shopping 🙂

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Online exclusive. Buy now, wear forever. 40% off everything. No exclusions. Ends Sunday, 8/28. Discount applied at checkout. See details.

Congrats to Andie T for being randomly selected for the IdealFit Protein giveaway and for rocking my August core challenge!! Thanks for your support on MyGoodnessblog Andie!! Also, two other lucky ladies will be receiving some sample packs of protein from IdealFit 🙂 Thank you all for your continued love over here in my little corner of the blogging world, it means more than you know! Stay tuned for Septembers FULL BODY at home challenge.

Happy Weekend!!