​1. Performance/"How I Feel" Goals- Reflect on how you want to feel and how you'd like your body to function. Remember that we are not "in control" of our bodies but we can create patterns of behavior that can improve strength, flexibility, & energy. Avoid weight or sized based goals because diets don't work and being smaller doesn't necessarily mean you're healthier or happier. Learn more here

2. Be Honest- Are you working 12 hours a day? Staying up at night with a teething toddler? Focusing on growing your business? In school? It's best to be HONEST with yourself about your schedule as you plan your workout routine. Over shooting ("I'll wake-up at 4am and exercise 6 days a week before my kids get up!") is a recipe for burnout & overwhelm. Start small, even if it's 5 minutes. It's much better to be realistic and get it done. From there you can build as you go! If you over do it you're more likely to get frustrated, injured and disappointed which leads to the all or nothing "I Quit!" mentality. 

3. Be Joyful- I recommend strength training because it can help improve how you feel, your mood and the function of your body. HOWEVER I know there are many preferences when it comes to movement. Movement should be things YOU ENJOY! Yes, you heard me...you should like what you are planning. This way you'll actually look forward to it. This can help build positive feelings which will lead to ongoing habits. Don't forget weight lifting isn't *just* bodybuilding style in a gym. You can do bodyweight moves, TRX, resistance bands, dumbbells at home...If you're not there yet try a dance party with your favorite playlist, stretch, or take a walk outside.

Weight Watchers aka "WW" made headlines for their acquisition of Kurbo Health a weight-loss app for children. The truth is that intentional weight loss is ineffective for over 90% of dieters, and the earlier that kids start to diet the more likely they are to develop disordered eating behaviors. 

I'm anti-diet for kids & adults so here are my 3 tips for what to do instead of putting your child on a diet.

(See my first pregnancy post here)
 
I am almost in my third trimester- where has time gone?
My goal is to update weekly from here on out, I want to document this special time and I hope that my reflections are helpful to you as well!

Weeks Along: ​14 weeks pregnant as of May 23, 2019 

Total Weight Gain: I'm not weighing myself! I didn't know my weight before I got pregnant and and working with a midwife who is on board with my approach. Weight gain can be stressful for those who've had eating disorders and body image issues in the past. My goal is to feel great, take care of myself and baby and stress as little as possible. 

Mood: I have been feeling slightly better the last two weeks. Weeks 6-12 were rough to be honest. My morning sickness has been all day and it feels like I'm carsick 24/7. Early on I rested a lot and took regular naps in the afternoon to keep my energy up. I also made sure to eat crackers when I first woke-up and that seemed to help. Other nausea helpers have been: ginger tea, acupressure sea-bands, acupuncture and B6 hard candies called Preggo Pops. 

Maternity clothes? I have one pair of maternity jeans that I got through StichFix. StichFix is an online personal stylist service & since most of my clothes are athleisure I figured I could use a boost in the style department. I also bought a few pairs of leggings in a size up and I've had to buy new bras already! Bring on the baby gains I say. 

Sleep: I have been sleeping a lot! I go to bed between 9:30-10pm and wake-up at 8:30am. I also take a nap between 3-4pm pretty much every work day. Viva la sleep I say! 

Workouts: I am hoping that I'm able to exercise more soon. Right now I'm averaging 2-3 workouts a week which is down from my pre-pregnancy average. I am staying positive though- I had a high level of fitness before I was pregnant and I know that my energy and stamina will return soon! I think it's important to take it easy and trust your body during pregnancy so I'm taking my own advice. 

Diet & Nutrition: I haven't been as hungry lately. I started integrating more protein last week and my energy has been improving so my plan is to eat more frequently and aim for 15-25g protein per meal. I'm not counting macros or tracking my food but at this point I can intuitively know if I'm meeting my nutritional goals. 

Best moment this week: Looking forward to hosting a fitness event with Athleta this weekend. If you want to join grab your ticket here! 

Miss anything? The energy to exercise! 

Food cravings: Fruit- oranges, raspberries, blueberries and dates. 

Anything making you queasy or sick?  I have experienced a TON of food aversions. Anything with a strong smell (garlic, onions, fish, etc.) has me saying, NO THANK YOU! I didn't want any vegetables for about 6 weeks and have been subsisting on carbs: sourdough bread, fruit and pasta. 

Gender: We are not finding out- looking forward to our surprise in November. 

Labor signs: Not yet! 

Symptoms: Tired, energy is returning and I'm able to eat healthier foods finally. Yay! 
​

Mondays can be...rough. Whether you aren't that excited about returning to work or your feeling stress about all your responsibilities- it's normal but that doesn't make it any less painful to deal with.

One way to help you alleviate stress is to move! Movement pumps up your endorphins, and even acts as 'meditation in motion'. This can be a hard mindset shift when you've viewed exercise as punishment. One way to change this is to begin to see it as a tool to help you feel better and take care of your physical and mental health. 

I know this shift won't happen overnight, but I wanted to share a strength training circuit that takes 30 minutes in case you need an idea for this week! ​

🍑Glutes🍑...why are they important? Is it all about looks or is there something more to think about?

Everyone can grow larger, stronger glutes, no matter where you start from. Despite recent social media trends, your backside isn't just ornamental. Your glutes are also incredibly important to your health and strength. The glutes are made up of three groups: the minimus, maximus & medius. These muscles are incredibly strong and powerful- but only if you know how to activate them properly. Most people don't, so let's dive into what you can do to get started.

Whether you're a serious athlete or work an office job with lots of sitting- you need to have strong glutes.

They help you...

• have more balanced posture
• protect your knees and legs from injury
• increase your explosive power (for when you're hiking, lifting or commuting daily up the stairs)
• take the pressure off your low back & heal back pain

That's why I put together this quick, yet impactful, glute routine for you! Try these exercises and focus on really feeling your glutes fire. If you have trouble feeling these muscles start by sitting on a chair and then flex your backside. That is the sensation you're going for with this routine.