post partum mama

We seek pressure because we seek change.

We seek pressure because we seek change.

Look, if working out and losing weight were easy things everyone who talks about doing it would be doing it. It’s just that simple.

My Top 12 Exercises for Stay at Home Moms To Get Their Energy Back

My Top 12 Exercises for Stay at Home Moms To Get Their Energy Back

But being a stay at home mom doesn’t always mean that you can go hit the gym or pay for that fancy membership to the boutique studio down the road with no daycare.

My Top 5 Ab Exercises To Get Rid of that Jiggle in Your Belly that Makes You Embarrassed to Wear a Bikini

My Top 5 Ab Exercises To Get Rid of that Jiggle in Your Belly that Makes You Embarrassed to Wear a Bikini

Ugghhh I want flatter abs. Dang I had them before I had Grace and as soon as she came out it was like nope, abs are a thing of the past. I felt ashamed about it. I mean I’m in the freaking fitness industry after all, I’m a walking billboard for the exercises I practice and this is how I look without a shirt? No thanks.

No Time to Cook? My Top 5 Meal Planning Hacks

No Time to Cook? My Top 5 Meal Planning Hacks

You have to plan it into your life. There’s no easy way around it. If being healthy matters to you, if you’re over the muffin top, if you’re over living in a haze of life, you have to put in the effort. 

My Go To Dinner Recipes When I’m Exhausted and Don’t Feel Like Cooking

Every single parent out there can relate to this one. I know it. It doesn’t matter if you work or if you’re a stay at home parent, there are days that just fucking own you. You’re like counting down the hours until you can lay down because you miss your bed so much and the day has just been all the things. Whatever those things are right? Chaotic, frustrating, busy, it doesn’t even matter. We’ve all been there. 

Those are the days when the prospect of cooking is daunting af. Like what fast food place can I drive through the fastest, that’s the most efficient right now? Because cooking is testing my bandwidth for life. 

Don’t get me wrong, we’re all entitled to those breaks from cooking. But the thing with having a healthy lifestyle, getting back to the point where you’re not frustrated with your weight and where you feel like you have balance means that going through the drive thru at the fast food place can’t be your go to anymore. 

I’m not sorry to say that and I know it pisses some of you off. But if you want to see change, you have to be making choices that are in accordance with said change. And I know YOU know the fast food option isn’t in accordance with the change you want to see. 

It’s these days when it’s imperative for you to fall back on those tools in your toolbox that will help support the change you’re trying to make. Fall back on those tools, take the stress out of it, take the thinking out of it and know that you’re still making a good choice for yourself. 

That’s why I’m putting all these downloadable things together for you. So on the days when the overwhelm feels like it’s going to take over your soul, you can fall back on these tools and know that you’re not losing any of your progress. It’s one less thing to think about, it’s one less thing to worry about and hopefully it gives you a little space in your day for you to take care of yourself. 

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Want to Lose Fat? My Top 4 One Pan Meals to Get You There Faster

Losing weight can be one of the hardest things we ever have to do. Not just because we want that instant gratification of the weight coming off easily and quickly, which I can appreciate but also because most of us don’t have a shit ton of time to dedicate TO our weight loss. 

Here’s the thing: the weight didn’t come on overnight so it’s not going anywhere overnight. Especially not if you’re wanting to maintain the weight loss and if you’re looking to lose the weight in a healthy manner. That alone is freaking frustrating af. Because you’re over it. You’re over your clothes feeling uncomfortable, you’re over not wanting to be in the family picture because you don’t like how you look and dang girl, wouldn’t it be nice to have someone tell you that your ass looks good in those yoga pants?

There are SO many factors that go into weight loss. I won’t get into all of them here, but please know that it really is an individual journey. And that individual journey can definitely have some peaks and valleys, so when you get to the point where you want to lose weight and cut the fat off your body (with your own knife if you could) know that you’re also embarking on a journey of patience and self love. 

Here’s the other thing: if you’re an adult with adult responsibilities, you probably don’t have a ton of time to be dedicating to your workouts everyday, meal planning might go to shit sometimes and really life is going to get in the way. 

Discouraging huh?

It doesn’t have to be. I think it means being a little more diligent towards the choices you’re making that will set you up for success. Like knowing what’s for dinner, having snacks prepped, knowing when you’re going to work out and what that workout will be (and maybe having a back up plan just in case). If you want to have a healthy lifestyle you can’t just WILL it into place, you have to put it in place. But once you get those habits under control, I think you’ll be shocked with how easy it is to actually maintain it. 

So start with dinner planning. Grab the downloadable and have that be a few of your dinner options during the week. Then decide if you want to prep everything over the weekend or if you’re good waiting until the day of to go to the store and get everything you need. 

Just like that you’re one step closer towards living a healthier life, one step closer to making yourself a priority and one step closer to losing the weight you’ve been wanting to lose. 

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How To Workout When You're Tired AF and Totally Unfocused

I got to that point in my post partum journey where I literally couldn’t find pants that fit comfortably. It was the most discouraging feeling in the world. 

I knew I needed to workout but the prospect of moving my body as a new mama to a kid who apparently hated sleep exhausted me even more than I was already exhausted. It was a daunting prospect.

But here’s the thing: as long as you’re moving your body, and increasing your heart rate you’re going to burn calories. So on the days when you’re tired af, don’t focus on WHAT you’re doing, focus on just DOING.

Here’s my pro tip for how to workout when you’re exhausted:

Listen to your body. It’s really that simple. Be kind to yourself. Our bodies go through such a tremendous amount of change when we’re growing our families. We tend to forget that this change happens LONG before the baby actually shows up in our arms.

Don’t worry I won’t get all science nerd on ya, but rest assured between physical and hormonal changes that occur while you’re pregnant, your body has been through the ringer before you even go into labor.

Then regardless of whether or not your labor goes “smoothly” (OMG biggest laugh ever…smooth labor…I mean a watermelon coming out of THAT is definitely something you’re going to feel) you’ve still experienced a trauma. While it is a beautiful, transformative, life creating experience, it is still a trauma. And even though our bodies were designed to be able to create, carry and deliver life, it’s still a process with its own hormonal releases and physical changes. 

And THEN you start breastfeeding which is a whole other game of hormonal and physical changes.

Here’s my point to this long winded reflection down memory lane. Your body has gone through a lot and if you’re still relatively early in your post partum journey, your body is still going through a lot. Not to mention that you’re attempting to teach a small human how to sleep, eat and all of those things. 

I think of all those things, I think back to when I experienced all those things (with a colicky baby) and I was tired AS FUCK. I’ve never been that tired before, not even when I was in the Army did I EVER FEEL THAT TIRED. Bone sucking, mentally ass kicking exhaustion. It’s the kind of tired that you can’t even explain to another human. It’s that unrelatable.

So I can imagine that the prospect of working out makes you want to kick people in the shins. Conversely you feel like you have to because you’re just so sick of seeing that flab that makes you look like you’re in the not so cute stages of pregnancy (when it looked like you just ate too much) so you feel like you have to workout. Talk about a shitty catch-22.

Listen to your body. Be patient. Be kind. Know that these changes that happened in your body took almost a full year to occur so give yourself TIME to heal and TIME to get back to a healthy state. Focus on the things you can control. Like eating healthy food.

When you go to workout, do the workouts that sound the most appealing in that second of time. I always had a workout and a contingency plan. The reason being two fold: first I could have options if I was so tired I couldn’t see straight AND I needed a back up in case things around me went to shit.

I always had the hardcore, super intense workout. This was normally something HIIT, or longer endurance workouts that I knew would kick my ass. Then my back up was always the gentler option. Yoga, mat pilates, resistance training, stretch days, things that were kinder to my body.

On days when I needed to, I did the gentler workouts and celebrated the fact that I could still move my body and on the days when Grace wasn’t partying like an out of control rockstar, I did the more intense workouts. On days that went so amazingly well I had to pinch myself, I did both (those days were rare in my house).

Regardless, I was doing the work and what mattered more is that I was doing the work consistently. I could focus because the workout was what I needed, I felt better after, and I knew that I was still on my way back to feeling like myself again.

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Losing Weight Sucks

I think losing weight is one of the hardest things we can do. Like annoyingly hard. Especially if you’re doing it the right and healthy way and not trying to find a quick fix. 

Because the weight didn’t come on overnight, so it’s not going to come off overnight either, especially if what you want to see is sustainable change. But it’s frustrating. You’re not thinking about the series of bad decisions that led to you now looking in the mirror analyzing every part of your body that you don’t like, having a hard time finding clothes that fit properly, or squeezing those parts of your body that you feel are a little...off...

I’m just calling it like I see it. You’re not thinking about the fact that you have been going through the line at the fast food joint more often than not because you didn’t prep dinner, you’re not thinking about diving into the box of cookies late at night and you’re sure af not thinking about all those times you said “I’ll work out tomorrow”. 

It’s just reality. But at some point you’re going to get to the point where you’re like damn I’m so over this and I HAVE to make a change. And you want the change to be instantaneous. 

So it’s hard when you start that journey and nothing happens. You’re putting in the work and it feels like nothing is changing, like you’re doing the work for nothing. Of course our natural inclination as humans is to be like “I’m done”. I mean why do the work if there’s no pay off? I can understand that. Especially as a parent, busy adult, all those things…you’re working healthy living into an already hectic schedule, so when you’re not seeing any transformation, it’s like why keep adding this complication in to my day?

But seriously, those LBS are going to be the LAST thing you see any change in. It’s a shitty prospect, I realize that, but the scale is going to be the slowest thing to change. There’s tons of reasons behind this, there’s a lot of science I won’t get into, and the sad truth is that since most people want to see that number change first, when it doesn’t change, they stop trying.

This is where I really want YOU to be aware of everything going on in your life. Have a journal, take notes in your phone via SIRI, I don’t care how you do it, but you need to have a mindfulness of more than just the scale. In fact, when you first start your journey into health and living, as well as weight loss, I would encourage you to hide your scale for at least 30 days.


Take note of other things happening around you. Those non-scaleable victories. Are you happier? Are you more energized? Have you been able to cut back on your afternoon cup of coffee because you don’t feel that afternoon slump? Are you craving the candy bars less? What about patience? Have more of that lately with your kids?

Those things are all wins to me. Those are all transformations. Those are all aspects of this journey that are worth celebrating because they make your life better. So take note of them. Celebrate them. Focus on them and don’t worry…the change on the scale will come.

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What Do You Tell Yourself?

Working out can be so damn frustrating. Look I’m just calling it like I see it. There are some days when holy crap the workout doesn’t work out at all. Maybe you slept wrong, maybe you didn’t have breakfast or coffee, maybe your kids are interrupting you or the dog is being a pain in the ass...regardless there’s gonna be days when your workout will lead to more frustration than release. 

That was my workout this morning. I knew I was pressed for time, but I needed to move my body. So I grabbed one of my quick workouts from the YouTube channel and attempted to get to work. Only to be interrupted like 5 million times (I’m exaggerating but you feel my pain) by my freaking dogs. Like why do you have to wrestle on TOP of my mat??!

But then I checked myself. Like hard. Because I don’t mind a workout getting hard, I know it will and it should, but I definitely mind getting distracted when I workout. Here’s the thing though: it’s still better than not doing anything or not being ABLE to do anything. 

I started thinking back to the days when I first got hurt, when I was doing bicep curls in a bed because I couldn’t walk, and I started thinking about how far I’ve come. It brought me to tears. When I was knee deep in my injury, when my body was wrecked after I had Grace, I never thought I would be able to move my body in the way I can now. Seriously sometimes I even surprise myself. 

I started thinking that every workout I do, every time I move my body, it’s an opportunity for me to show myself of my capabilities. Even if the workout doesn’t go as planned, even if I’m frustrated, it’s still a reflection of how far I’ve come. It’s still an opportunity for me to show up for myself. That makes even the shittiest workout worth it to me. 

We all know that parenthood and incorporating healthy living into it won’t go as planned. That’s the best lesson I’ve ever learned as a parent, the art of being flexible and patient, and now I know that it all starts in my head and if I can look at things from a different perspective, it makes all the work worth it. 

So when the workout gets frustrating, regardless of why, I want you to focus on how far you’ve come, how much you’ve shown up for yourself and how proud of yourself you should be. Let those thoughts give you power and motivation to finish STRONG.

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Do You Love Yourself?

I was talking to a friend recently who didn’t know that much about my history. She didn’t know about my foot, or the litany of other injuries I had, and when I started delving into things she said “damn girl, you’ve got a lot of stuff wrong with you, how did you get to that point?” 

I could go through the specific exercises that caused injury, you know the practicality of it, like what I was doing at the time that caused the injury. But I feel like that would take too long. Because here’s the thing: how I did all the things doesn’t really matter, all of my major injuries all happened in succession in a few years directly following my foot and there was an undercurrent of commonality amongst all of them. I didn’t love myself.

That’s a really hard thing for me to right. I know I didn’t though. I thought I could just push my body to the point of injury because I had already been through worse, so nothing else could be as bad right? It didn’t matter that I was young and had my whole life ahead of me (and totally wasn’t thinking about how chronic pain would look as a longevity issue). I didn’t love myself enough to be compassionate to myself. 

When I coach people, I notice the same thing. We are more often than not cruel to ourselves. We very rarely show ourselves the love that we need in order to experience the growth we’re seeking. I know there’s a lot of contributing factors to mindsets like this, I know because I know what’s contributed in my life to my own mindset and I know now how important it is to do the work to shut that inner critic up.

It’s not an overnight process either. You have to first recognize the negative things that are even coming through in your thought process before you can begin the process of changing anything. Once you recognize what those thoughts tend to be, you have to do your due diligence to replace those negative thoughts with something more positive, and then you have to KEEP DOING IT. Which is easier than it sounds.

Because at first, you’re going to go back to the negative thoughts quickly and you might not even find anything positive to say to yourself because the negative thoughts are such an easy fall back. It’s muscle memory, your brain as a muscle is geared towards a certain line of thought and if you are used to telling yourself how much you suck or some variation of that, then that’s where your mind is going to go.

You have to keep at it. You have to keep shoving those positive thoughts into your conscious train of thought until you think you’re going to explode into rainbows and sunshine. And then you do it again, you do it more, you just keep at it.

Now when I exercise the positive thoughts are like second nature to me. Whenever something gets hard, whenever I want to quit, I have certain things I instantly go to in my head to push through whatever I’m doing. 

If you’re like me, you’re probably thinking well dang I have nothing positive to tell myself. Which I get because if you’ve never done this before it is super weird, we’re not accustomed to celebrating our victories.

The easiest way that I got into the groove of celebrating my achievements was by writing them down. Seriously. I sat down with my journal and I wrote down 100 things I have achieved throughout my life. From the little things like learning how to French braid my hair, to the big things like scholarships, graduating college, learning how to drive.

Celebrate all your victories and relish in the fact that you are totally unique. One of one. Then the next time you’re working towards your goals in a workout or in the board room, you’ll find how much easier it is to show yourself the love you deserve.

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