Crunch-free kettlebell abs!

Try these movements if you're looking to improve your core strength, and you're tired of the same old sit-ups and planks. All you need is a kettlebell! Mine weighs 35lbs, but you can use any weight that feels good for you. While there are a lot of kettlebell exercises out there, these are my top three for targeting the deep muscles of the core.

Standing Obliques

Begin by standing up straight with your feet shoulder width apart. Hold the kettlebell in one hand with palms facing in. Keeping your back straight, lower the kettlebell to one side as far as you can, then return to the start position. Move the kettlebell to the other hand and repeat on the opposite side. I used to do these all the time while I was pregnant, since traditional abdominal workouts were no longer an option. 

Russian Twists

Starting in a lying position on the floor, grab the kettlebell with both hands and slowly lift your legs and shoulders off the ground. Rotate the torso from left to right by twisting at the waist and swinging the kettlebell across the body, making sure to tap the ground with the bottom of the kettlebell each time. 

Kettlebell Swings 

Grasp the kettlebell with two hands and brace through your abdominals and core musculature. Drop your hips and let the kettlebell move behind you, starting just in back of your heels. Keeping your core tight, drive through your hips - swinging the kettlebell upwards. Look forward and keep your arms straight. Squeeze through the glutes and swing until your arms are straight above your head. Return to the start under control, being careful not to round or hyper-extend the back.

Perform these in sets of 8-12 reps, or do them as a HIIT circuit to get even more of a workout! 

Tips for Eating Healthy on a Budget

Somehow, over the years people have gotten the impression that eating healthy has to be expensive. Blame it on the Gwenyth Paltrows of the world, who go around touting the latest diet fad, only to fail miserably when forced to grocery shop using an actual human budget. Or simply look to the million dollar marketing gurus, just waiting to monopolize on the healthy lifestyle movement with their six dollar bottles of "cleanse" juice. No wonder people feel they have no choice but to give in and buy the two-for-one family packs of macaroni & cheese (at least if they want to keep a roof over their head). It doesn't have to be this way! You can actually save money while feeding your family wholesome, nutritious, real food. Here are my tips to help you get started!

Use spices instead of condiments. Spices last much longer, and go farther than condiments. Not to mention they are typically a fraction of the cost. Try to avoid pre-made spice blends, as these are usually marked up in price. Stick to basic spices and experiment with your own flavors at home. I will often save my old spice containers when I run out, and use them to mix and store my own seasoning blends using what I have in my cupboard. Not only are you saving money this way, but you know exactly what is going into your food.

Avoid packaged snack foods.  I know those 10 for $10 deals on granola bars may seem like a great price, but when you buy pre-packaged foods you are inadvertently paying for all of the marketing and materials that went into that product. Stick to foods that don't have an ad campaign, and aren't designed to last a year at the bottom of your kid's backpack. Things like bananas, carrots, apples, and other whole foods are just as easy to grab on the go, while also being less expensive and more beneficial to your health.

Don't buy pre-cut fruit and vegetables, or pre-marinated meats. Again, you are just paying someone else an exhorbitant amount to do something that you could do for free. Stay away from bagged salads and fruit trays. Cut up your fruits and veggies and try portioning them out ahead of time, so that all you have to do is grab them when you're ready to cook. Or buy individual salad ingredients and make your own to last the week. When it comes to meat, buying the pre-seasoned, already marinated cuts from the butcher section means that you're paying an arbitrary mark up price for a ninety nine cent marinade that you could have made at home.

Add vegetables to your meats.  Make meats go farther by supplementing with inexpensive veggies. Adding mushrooms, tomatoes, and zucchini to your ground meat will make it more filling. Or cut up a chicken breast and toss it into a stir fry with spinach, peppers, onions, you name it! You can add vegetables to almost any dish, making it more of a well rounded meal and saving on your meat budget.

Stock up on flexible foods. Be sure to stock your kitchen with foods that have a variety of uses. For instance, sweet potatoes and eggs can be prepared an infinite number of ways, and they are inexpensive to buy in bulk.

Prepare food ahead of time. This reduces the chances of stopping to buy food while you're out and about during the day. I always keep boiled eggs, mini meatloaves, and other grab and go foods in the fridge so that healthy eating is effortless when I get busy. When I'm away from the house all day I have my six pack bag full of food from home so that I'm not tempted to spend money when I get hungry.

By simply planning ahead and making a few easy adjustments to your shopping list, you can easily cut down on your grocery bill each month.

Crockpot Paleo Sweet Potato Chili!

I make this chili recipe ALL the time. It's easy to prepare and tastes amazing! The best part is you can throw it all in before you leave for work, and you don't have to worry about coming home to turn off the crockpot halfway through the day. It's a recipe I adapted from one I found online at GI365.com, I simply changed a couple steps to make it more convenient. 

Crockpot Sweet Potato Chili 

Total time

10 hours 15 mins

 

Ingredients

• 1 pound ground turkey
• 1 onion, about 12 ounces, diced very small
• 3 cloves of garlic, minced
• 1 Tablespoon chili powder
• 1 Tablespoon ancho chili powder, (or 1 additional Tablespoon chili powder)
• 1 Teaspoon ground cumin
• ½ Teaspoon dried oregano leaves
• 2 Teaspoons sea salt
• 2½ pounds of sweet potatoes
• 2 - 14 ounce cans diced tomatoes
• 1 - 6 ounce can tomato paste
• Toppings:
• lime wedges, cilantro, sliced avocado or guacamole 

Instructions

1. Place the ground turkey, onions, garlic, spices, and sea salt in a 4-quart crockpot. Use a wooden spoon to break up the turkey and mix everything together.
2. Cut the ends off the sweet potatoes and trim off any unsightly bits. Then, cut them into quarters lengthwise. Cut the quarters crosswise into chunks about 1½ inches in size.
3. Place the sweet potatoes over the top of the turkey mixture.
4. Pour the diced tomatoes and tomato paste over the top of the sweet potatoes and turn the crockpot to low.
5. Cook for 8-10 hours, or until the sweet potatoes are tender. Taste the chili and add salt to your taste.
6. Serve with any and all toppings you desire.

 

Why Couples Who Workout Together Stay Together

We all know that exercising can strengthen your muscles, but why not strengthen your relationship while you're at it? A growing body of evidence suggests that couples who sweat together really do develop a better bond. I like to refer to it as "bonding through shared suffering". In other words, when you struggle through a challenge with someone and come out the other side together, you feel closer and more connected. This is why, as coaches, we like to fit as many people as possible in a single class, in order to develop a sense of camaraderie with those working out alongside you. What many people don't realize though is that this phenomenon has added benefits, specifically for couples.

First of all, if you are an extremely active person, you know very well how demotivating and detrimental a lazy partner can be. It's always beneficial if both partners have a shared passion and sense of purpose in life. This was one of the things that instantly drew me toward Mark when we first met. We were both lovers of CrossFit, and we both placed a priority on the building and maintenance of our physical skills. Couples who share an enthusiasm for fitness are more likely to encourage and support one another in their health goals, making it easier to stay on track. Physical activities can also be a great way to get outside and be adventurous, adding novelty to the relationship (all key building blocks to a lasting bond).

Mark and I push each other to improve every time we workout. Our time spent in the gym becomes "us" time where we can reconnect both on an intellectual and physical level. We celebrate each other's accomplishments and personal records, we keep each other accountable, we get to serve as each other's coach, and we always have a guaranteed spotter! Both partners come away from the workout with a feeling of cooperation and overall synchronicity, which gets even better when you throw in some spicy endorphins!

Which leads me to one of the most obvious benefits of working out with your spouse: better sex! A survey in 2013 found that couples who go running together actually have more sex. Couples who workout together are more confident in their appearance, they have more energy, and lets not forget that shared post-workout shower! When you both have a positive body image, your sex life ultimately benefits. This is because sex between people who work out isn't only more physical and sensual, it's more intensely visual. You leave the lights on, you touch more, you're more adventurous. Not only is intimacy improved, but it remains that way for years! When your partner perpetually turns you on, it's just one more component of a good, satisfying relationship.

I have found in the past that if one partner works out and the other doesn't, guilt and/or resentment invariably ensues. But if you both work out, you end up working as a team both in and out of the gym. The idea that one of you is a weak little daffodil that needs to stay out of the way while "men get things done" goes out the window. Women who work out are imminently functional; they are as capable as men when it comes to doing physical labor. When there is a couch to be moved or a truck that needs unloading, most guys will sit around and wait until their buddies (or a reluctant neighbor or two) get home so that they can ask for help. This is not the case with a spouse that works out! Why pay a couple of beefy college kids to help you, when they'll only track dirt all over your house in the process. You've got a spouse who can out squat, out bench, and out lift your cheesy neighbors! Bottom line: couples who workout together get shit DONE.

Throwing heavy weight around in the gym also has a therapeutic effect, resulting in fewer arguments between couples who know how to get their frustrations out in this healthy manner. Instead of treating each other rudely, you take it out on the weights, until you're once again feeling calm and collected. In the evenings it's a great way to decompress after a stressful day at work. There's no letting things build up inside until you ultimately explode. Mark and I hardly ever fight, and I firmly believe that a large part of this can be attributed to our "iron therapy" and the resulting endorphin rush.

If you think about it, your spouse is the perfect workout partner! They're that person who believes in you the most and wants to see you succeed in all areas of your life! There's a reason that couples who sweat together have earned the title of "SWOLEmates!"

 Do you workout with your spouse? Need help getting your spouse motivated? Join the conversation on the Squats & Tots Facebook page

Paleo Maple Dijon Chicken

This recipe is not only healthy, it's super convenient with only five ingredients! Perfect for a busy weeknight dinner! 

Serves: 3-4

Ingredients

• Chicken thighs – 1 package (1.5 Lbs or 700g)
• Dijon mustard – 1/2 cup
• Maple syrup – 1/4 cup
• Rice/rice wine vinegar- 1 tablespoon (or lemon juice if strictly Paleo)
• Fresh rosemary
• Salt and pepper

Instructions

1. Preheat your oven to 450º F (220 C).
2. Then, mix together 1/2 cup of dijon mustard, 1/4 cup of maple syrup, and 1 tablespoon of rice/rice wine vinegar.
3. Put 1.5 pounds of boneless, skinless chicken thighs into a foil-lined or disposable oven-proof, 8×8 inch baking dish. Then, salt and pepper.
4. Pour your maple mustard mixture over them, turning the thighs in the mixture so they are fully coated.
5. Put the chicken thighs into the oven, and let them bake for 40 minutes or until a meat thermometer reads 165ºF. Baste the tops of the chicken with the sauce half way through.
6. Let the chicken rest for 5 minutes before serving.
7. Plate the chicken, whisk the sauce that remains in the baking dish, and then spoon the extra sauce over the top.
8. Sprinkle over some fresh rosemary.

Workout Wednesday!

This was a quick & dirty workout today. The shorter the workout, the higher the intensity, and my lungs were definitely on fire! For those who don't know, HSPU stands for handstand push ups, and the numbers next to the box jumps are the RX box height for men and women. 24" for men and 20" for women. All of these movements can be scaled to fit literally anyone's ability. My goal was to finish in under 10 minutes, and I came pretty close. Haven't done RX pull ups or handstand push ups since before I was pregnant, so I'm super proud of how I did today! 

Paleo Chicken Fingers

I've tried a couple different recipes for Paleo chicken fingers, and this one is hands down my favorite! It's popular with both kids and adults, and it's super easy to make. These chicken fingers can be made using chicken tenders, or I like to simply cut a couple chicken breasts into large chunks. I would recommend doubling or even tripling this recipe in order for it to be substantial enough (I always seem to run out of the breading mixture halfway through coating my chicken). Enjoy!!

Ingredients:

• 1 lb chicken tenders (or skinless chicken breast, cut into strips)
• 1 egg, beaten
• ½ cup Almond Meal
• ½ tsp Salt
• ¾ tsp Paprika
• ¼ tsp Ground Coriander
• ¼ tsp Ground Cumin

1.    Preheat oven to 425F.  Line a large baking sheet with parchment paper.
2.    Combine almond meal with spices on a plate or shallow dish.  Place beaten egg in a separate shallow dish.
3.    Dry chicken with paper towel.  Dip in egg then dip in almond meal mixture, coating all sides.  Place on baking sheet.  Repeat until all chicken tenders are coated.
4.    Bake for 16-18 minutes, turning once in the middle of baking, until completely cooked (interior temperature should read 180F).

Effective Ways to Target The "Mommy Tummy"

Many women wrestle with their reflection right after giving birth. It's normal to still look six months pregnant for awhile after having a baby. This is why the stomach tends to be the first area that we focus on, and also seems to be the most difficult to restore to its former glory. It is important to remember that your body has just been through the ringer, and to respect the difficult task that it has just accomplished. That being said, your abdominals have literally been carrying the brunt of the load over the last few months, and may need more time to heal than the rest of the body. During pregnancy, the connective tissue of the rectus abdominus (the muscles that run parallel to one another on either side of your belly button) is stretched, weakening your core. It is imperative to your recovery that you allow this connective tissue time to come back together before beginning an exercise program which may put stress on this muscle group. Excessive intra-abdominal pressure before this area has healed can lead to diasastis recti, a tearing or separation of the rectus abdominus, which in some cases can only be corrected with surgery.

The first step to preventing injury after baby is receiving medical clearance to exercise. This postpartum healing period usually takes about 4-6 weeks, but will last longer if you underwent a C-section. Assuming that you have received clearance to begin a postpartum workout routine, here are some tips to get you started:

There are two major issues that will contribute to the appearance of a sagging tummy after birth. The first is excess body fat, which will hinder your efforts for obvious reasons and can be dealt with using old fashioned diet and exercise. The other is the laxity of tissues. Although you may have been cleared to work out, your muscles and connective tissues are still extremely weak from all of the stretching that took place over those 40 or so weeks. This not only has an affect on your strength and flexibility, but also your postural alignment and breathing. Continuation of the hormones that contribute to this laxity can last six months after delivery, meaning that joints may need extra protection for awhile during high impact activities.
Due to the prolonged weakening of the linea alba (the connective tissue between the rectus abdominus), some exercises may actually be counterproductive in the effort to regain pre-pregnancy abs. Routine abdominal exercises such as sit-ups will put increased stress on this tissue and actually make the postpartum belly bulge even more, not less. This is especially true if the transversus abdominus has not been restored prior to attempting this, or any similar exercise which puts a strain on the rectus abdominus.

The first thing you want to do after being cleared to work out again, is determine if you have diasastis recti.

Lie on your back with your knees bent, and the soles of your feet on the floor.

Place one hand behind your head, and the other hand on your abdomen, with your fingertips across your midline-parallel with your waistline- at the level of your belly button.

 Contract your abdominal muscles while using your fingers to feel for the left and right side of the rectus abdominus muscles, starting from the top and working your way down. Typically the widest separation will be at the belly button.

If you feel a separation equal to or less than two finger widths, this can usually be corrected with proper conditioning. Any separation wider than this is typically cause for concern. Some women may also see a small bulge protruding, which is a sign of a herniation. In either case, you should avoid exercises which cause you to strain, twist, or stretch the abdomen.

Next it is important to turn your focus to your pelvic floor muscles (the ones used during kegel exercises) and on the transversus abdominis muscle (TvA), which is your body's internal girdle. The transverse abdominus (TvA) is the muscle you use when draw your belly button towards your spine, flattening your stomach, while exhaling. Start with engaging your TvA and try some gentle leg slides while lying down and focusing on maintaining core control.

Once you can maintain good control of these muscles while lying down, you can progress to other TvA-targeting exercises such as planks and bridges.

It is important to start slow when beginning any new exercise routine, but this is never more crucial than right after having a baby. Beginning with daily walks and low impact core strengthening will help to rebuild your body's fitness foundation. Once you have developed your endurance and core strength, slowly begin to increase the intensity. Efficient workouts are key when you are a busy mom. Compound muscle or whole body, strength training exercises with high intensity intervals, such as CrossFit, will give you effective fat burning workouts in the least amount of time. You can use bodyweight (like squats, planks, push ups etc), resistance bands, free weights, the possibilities are endless!

I will continue to post workouts on this site, but it is important to remember that these workouts are not designed for women who may have just given birth. Every individual heals differently, so consult with your doctor and listen to your body when considering a postpartum fitness routine.

Paleo Pumpkin Chili!

My favorite thing to make this time of year is chili! Partly because of the colder temperatures, and partly because it's just so dang easy to make. Usually I like to prepare my chili in the crockpot to make things even simpler, but this recipe is SO good that it's worth getting the stove top a little dirty. I found this recipe on thespunkycoconut.com a long time ago and it's one of my tried and true favorites. Anyone who knows me knows that I am obsessed with everything pumpkin, regardless of what time of year it is. So of course, I couldn't pass up this recipe when I came across it. It's seriously addicting! 

PUMPKIN PALEO CHILI

paleo, gluten-free, grain-free

Makes about 5 servings.

4 cups  3 cups chopped yellow onion
8 cloves garlic, chopped
2 pounds 1 pound ground turkey
2 (15 oz) cans fire-roasted tomatoes
2 cups pumpkin puree
1 cup chicken broth
2 tablespoons honey
4 teaspoons dried oregano
2 teaspoons chili spice
1 teaspoon ground cinnamon
1 teaspoon sea salt

Directions:
1) In a large pot saute the onions and garlic in coconut oil for about five minutes.
2) Add the ground turkey and break it up with a spatula as it cooks for about five minutes.
3) Add the rest of the ingredients, stir and bring to a simmer.
4) Simmer without a lid for about 15 minutes.
5) Add more chicken broth to thin slightly if desired.
6) Serve with a nice big salad.

Minimal equipment workout

Did this little number a couple days ago, and it really gets the blood flowing! Because miss thing wasn't having her normal nap, she got to tag along in the jogging stroller which always makes her pass out. 

Give this one a try! It's great for those who don't have access to a lot of gym equipment. All you need is a wall ball, and something to throw it at! (We use the side of our house when we do wall balls)

For a demonstration of how to perform wall balls, check out the link below:

http://youtu.be/cG9SWY4iqY0

4 Rounds For Time of:

800m run

50 wall balls 

Ends up being a total of two miles and 200 wall balls! I completed this one in about 35 minutes, but I'm sure I could've gone faster if I didn't have the extra resistance of the stroller. 

Paleo Mini Meatloaves

As a new mom I love keeping healthy grab and go meal options in my fridge. This recipe for Paleo mini meatloaves is one of my favorites because it's like a little "protein bomb" that fits perfectly with my macros. It's also a convenient way to squeeze more vegetables into my diet, and if you have kids it's an easy way to sneak more veggies onto their plate as well. All of the kids who try these meatloaf muffins end up inhaling them! I keep a stash of these in my fridge at all times, and you can even prepare them ahead of time and freeze them for later. This is a recipe I adapted from one that I found online. Feel free to experiment with your own combination of vegetables and make it your own! 

Paleo Mini Meatloaves

(Makes approximately one and a half dozen)

Ingredients

• 2 pounds ground meat – mixture of grass fed beef and/or pork and/or veal (or I like to use ground turkey)
• 10 ounces frozen, chopped spinach or about four to six cups fresh spinach
• 1 medium onion, finely diced
• 6 ounces mushrooms, finely diced
• 2 carrots, grated or finely diced
• 4 eggs, lightly beaten
• 1/3 cup coconut flour
• 2 teaspoons salt
• 2 teaspoons pepper
• 2 teaspoons onion powder
• 1 teaspoon garlic powder
• 1 teaspoon dried thyme
• 1/4 teaspoon grated nutmeg

Preheat the oven to 375

Combine your ground meat in a large bowl with all your veggies and the eggs. Mix thoroughly using your hands.

Add your coconut flour and all your spices and mix thoroughly again. 

Line your muffin tins with baking cups and fill generously with meat mixture 

Bake for 25-30 min until the tops begin to brown 

Top 10 tips for boosting milk supply

When I posted recently that we were getting a deep freezer for our garage in order to store the breast milk that was overflowing from our current outside freezer, I thought this was a normal "new mom problem". (Hey, I'm new to all this) So I was definitely surprised to learn that a majority of the new moms I know have faced challenges when it comes to their milk supply. Many of them are forced to supplement, or give up all together and end up exclusively formula feeding. There are also a lot of misconceptions out there regarding what will and will not impact a new mom's milk supply. For example, there are no specific foods that you need to eat in order to make more milk. However, you should consume an additional 300-500 calories a day in order to support milk production. This is why I decided to share some of what I consider to be the most reliable pieces of advice that I came across while breastfeeding.

Here are some of the most important tips to help if you are having trouble establishing a good supply:

1. Nurse, nurse, nurse!! This is the most important thing you can do, hence why it is number one on the list. Your body creates breast milk based on the needs of the baby. It's all supply and demand. The more you nurse and/or pump, the more your body is going to produce. While this may take time in the beginning, don't give up! Nurse your baby for as long as she wants, as often as she wants, and be sure to pump in between feedings (even if your breasts feel empty). Don't worry about following a strict schedule, especially in the first few weeks.

2. Don't stress! Many new moms think that they have low supply, when in reality baby is getting everything he needs. As long as he is having regular wet diapers there is nothing to worry about. It may take a few days for milk to come in, but in the meantime baby is getting colostrum, which is plenty filling for a newborn and rich in nutrients. In fact, a newborn's stomach starts out only the size of a cherry and takes a few days to stretch out.

3. Try to rest as much as possible. Lack of sleep can wreak havoc on your milk supply, so try to relax when you can. I'm sure this is easier said than done when you have older kids vying for your attention.

4. I'll say it again, don't stress!! Stress interferes with your let down reflex, which allows the milk to be released when your baby is nursing. Increased stress while nursing can mean that baby is not getting what she needs, and can cause problems in the beginning when the two of you are working on establishing a good supply.

5. Avoid alcohol. There is a misconception that beer is supposed to help stimulate milk supply, but this has been proven to be incorrect. It has been found that only one or two glasses of alcohol can cause the let down reflex to take longer, and lower overall milk production. This is true of all forms of alcohol.

6. Drink water! When you get dehydrated it is much more difficult for your body to produce milk. I like to always keep a 32oz bottle of water within arms reach at all times. This is especially true when nursing, which automatically makes me thirsty.

7. Avoid distractions when breastfeeding. Looking at your baby will help to stimulate the let down reflex, and lead to a rush of oxytocin. If you are pumping, try looking at a picture of your baby while you pump

8. Massage your breasts. By massaging the breasts, you can actually increase the volume and fat content of your milk. You can even do this while the baby is comfort nursing (when they are simply sucking but not truly latching on or feeding), which is even more effective.

9. Double check your medications. Some medications such as diuretics, antihistamines, contraceptives, and diet pills can have a negative impact on your body's ability to produce breast milk.

10. Try herbal supplements. I had great results with Mother's Milk tea when I began breastfeeding. While research is not definitive on whether or not herbal supplements truly impact milk supply, some supplements are believed to help. These include herbs such as fenugreek and blessed thistle, both of which can be found in lactation tea.


If you've tried everything else, I would recommend seeking out the guidance of a lactation consultant before giving up altogether. While these tips may be useful to some, there are many new moms who simply cannot breastfeed, and that's ok! It's great that we have formula for when we need it, and really, as long as baby is getting the nutrients and calories he needs that's all that matters.