Why is protein important in the postpartum period?? Right after you have a baby you aren't lifting at the gym BUT your body has just been through a lot. Your muscle tissues need protein to heal and rebuild. Your immune system is coming back from pregnancy and protein helps the cells involved.
Protein isn't just about working out...it's about hormone health, healing, and energy. (What mom doesn't want all the help she can get with these?)
If making meals is a luxury when you are caring for a tiny baby around the clock, healthy/whole food protein supplements can be helpful. And if your like me, chocolate and peanut butter is LIFE when nursing 😋😋
This drives me crazy.
Which one is correct?
Do you see the difference?
Watch the hips.
Correct form keeps the hips STILL.
I know..... it’s harder that way.
I know I know... you see “everyone” doing this exercise like the example on the top... maybe even fitness-famous people.
But that is missing the point.
The point is that this exercise is full body, not just chest and shoulders.
To really work this exercise, try putting a sandbag or weight on your hips and try not to drop it. All while scooping the abdominals up and slightly tucking the tailbone.
Also, go back and see my previous post on what a plank should look like!
, core injuries, and back injuries, put your knees down but otherwise, it’s the same idea!
How did your practice go today?
Stretch marks and saggy skin and cellulite - oh my! I'm the most physically fit I've been in years, but that doesn't mean I don't have my share of insecurities. The truth is, I'm not 25 anymore and I've carried two babies (at once!) My body reflects that, both inside and outside. Today I'm sitting down one-on-one with myself and letting my body know - you switched up on me and we need to talk. Read it now at www.twochocolatefaces.com. #LinkInBio
Happy Transformation Tuesday! Oftentimes people will tell me how they just do not have the time to work out. I tell them it’s because they haven’t made exercise a habit. If that’s your struggle, here are a few tips that can help you form an exercise habit!
Click the link in the bio to receive a Free home workout 💪🏾
Peeing when you laugh, cough, sneeze, run or jump is not just something you have to live with after baby.
The panty liner industry would have you believe otherwise and it's messages like theirs that lead women to believe that it's just something that happens.
In fact incontinence is a sign that your core and pelvic floor aren't working correctly and there is definitely something that you can do about it.
If you experience leaking head to your local pelvic floor physio or seek out a specialist like myself who works with women with incontinence.
There is so much that can be done to correct this and even prevent it from happening.
If you want to talk more about how I can help send me a message!
#incontinence #leaking #notnormal #somethingyoucando #pelvicfloor #strongmom #strongwomen #innerstrength #mother #trainer #momtrainer #core #coreconnection
LOWER BODY WORKOUT:
What you’ll need: a chair, bench, or box and a set of dumbbells (OR you can ditch the dumbbells and use body weight only—trust me you’ll still feel it!)
1. Crossover step ups
2. Bulgarian split squats
3. Squat with bottom half pulse
4. Glute bridges
3-4 sets of 10-15 reps of each exercise. Comment with a 💪 if you’re going to do this with me!
Are you still struggling to bounce back after the holidays. This was literally my first meal prep after my vacation and launch of my new brand @b.f.f.zone.
AND WE ARE BACK 🙌🏻. So I will be real HONEST with you guys I did NOT feel motivated to do anything this weekend. But I had to force myself to get my sh$$t together. Because IF YOU FAIL TO PLAN YOU ARE PLANNING TO FAIL. So I started off by these simple meal prep steps took less than 2 hours.
1️⃣ Cleaned 🧼 up my kitchen real good. Including fridge and some of the most important cabinets.
2️⃣ Got prepackaged salads. Because last thing I wanna do is to chop veggies 🍅 🥒 🙄
3️⃣ Prepared my breakfasts 🍳 for the week. My fav overnight oats and protein waffles
4️⃣ Marinated chicken breast and shrimp 🍤 for protein
5️⃣ Got my low fat free Greek yoghurt and frozen berries for snacks.
6️⃣ Created my workout plan for the week 💪🏻 P.S I'm using these silicon ziplock bags. To save the environment ♻️ one step at a time.
Also remember all my classes resume this week. Go to @b.f.f.zone
to sign up for you FREE 2 weeks. Let's get this party started y'all.
In visiting with this guy today, it is clear that he is on a mission similar to mine.
We cannot Fix what ails us without fixing what is happening between the ears and in the heart.
The hard stuff is the stuff that unlocks layers... not just physical layers, but layers that are blanketing us from our true selves.
I encourage you, whether you choose to rise strong with me or with something or someone else, that you do the hard work. That is the TRUE change for life.
Work with me! Application in the bio.
This is from just over 10 years ago - presenting and teaching on stage to hundreds of Indian trainers and instructors in New Delhi. Working as a @reebok
Master Trainer and educating men and women all over the world has been one of the highlights of my career. I loved the creative and performance aspects of the job, and of course the traveling and meeting new people from all around the world. But you know what I love even more . . . being a mom. I know that probably sounds cliché, but it’s the truth. We sometimes fall into certain roles in our live just when we need them, and motherhood came at the right time for me. This is also why training so many of you virtually is such a good fit for me at this point in my life. It’s the best way for me to continue to do what I’m really good at on a scale that is manageable with being a hands-on mom of three kids. I still get to be creative and perform and meet all kinds of new people all around the world like you! If you want to find out what it’s like to workout with me, I encourage you to head to the link in my bio (or go to 12daysofworkouts.com) to sign up and start working out with me for the EXTENDED EDITION of #12DaysofWorkouts
). We start TOMORROW! You’ll join an intimate group of other women who will help you stay accountable and can easily relate to the challenges of fitting a workout into our crazy busy days! Plus, what better way to kick off 2019! Please feel free to leave any questions in the comments or maybe just share something about your pre-baby life. I love learning about you!
#sarahaleyworkouts #reebok #reebokmastertrainer #momtrainer #athomeworkouts #momof3 #sahm #wahm #trainathome #athomeworkout #reebokresolutions
If we’re all being completely honest here, having a 4 year old son makes me want to OD on birth control. 😜 love ya to the moon and back a million times forever ❤️
💥FIRST and FINAL CALL!💥 I mentioned a while back I'd be starting my faves new program in January. And I'm looking for 5 people who are wanting to join my #testgroup
for this session.
What can you expect?
💫20 minute workouts, 6 days a week 💫Simple nutrition
💫A group chat for informal, daily accountability 💫A weekly, individualized call with me for more formal accountability 💫Mental and emotional support
My one and only goal is to help and support YOU wherever you are at in your journey. My January group starts Monday and you can still be a part of it! Message me for more info!
It’s officially birthday weekend and I’m offering 20% off my online personal training program for all new clients. I only have a few spots left, so please don’t wait to contact me if you’re serious about training.
Go to MomTrainer.com/shop and use 2019 to redeem the discount at checkout.
For more details please click the link in my bio. 😘
Change gon' come... Who is ready??
I remember when I was younger the Pediatrician told my mother that we needed to use Dove soap when we washed because we had sensitive skin. I had terrible eczema as a child and would break out very easily.
Now that I have a much better understanding of the body and some of the things that could of contributed to my "sensitive skin", most of which I have fixed with my diet, I still recognize that my skin reacts to certain products, environments and foods. I know now that it is not that I have sensitive skin but that I have an aversion to foreign chemicals in and on my body.
This is one of reasons I have become such a huge supporter and an endorser of the Pure Haven products. Not only are their products 100% FREE of ALL chemicals but they are organic and completely safe. So safe that I don't have to lock them away from my kids. Do you lock your cleaning products away from your kids?
Check out their whole line at http://www.purehaven.com/victoriafinneran or go to the link in bio.
P.S. Check out my story for the January Pure Haven specials!
There are an unlimited amount of ways to stay fit, active, and healthy. There is no one size fits all to fitness and health! 💪🏋️♀️🚴🏻♀️🧗♀️🏊♀️🥊🏸🎾⚾️🏈🏀⚽️🏐🍴🍽🥗🍑🍓🥑🥦🥒🍠🥕🥋🚣♂️🤸♂️🧘♀️ The key to doing it and maintaining it is finding out what works best for you, and remaining consistent.
All personal trainers have their own style and speciality. There is no such thing as a one size fits all Trainer.
My passion is coaching women who want to gain confidence, flexibility, mobility, core strength, and motivation, while learning healthy habits that are easily maintained.
I am a Certified Personal Trainer with Certifications in Barre, Barre for Special Populations, Prenatal Barre, and Nutrition & Wellness.
I am also a busy mom who understands the struggles of finding balance. My goal is to help you learn healthy habits, set realistic goals, and help you find the tools to get there.
With that being said I may or may not be the type of trainer you are looking for right now and that’s ok!
At our Studio we have another fantastic trainer (Jennifer Ruettiger) with a very different style than mine; and a network of many other fabulous trainers in the area that we can refer you to! Join this year in living an active and healthy life!
#personaltrainer #barrecertification #momtrainer #fitmoms #getfitarkansas #advancednutritioncabot #barre #cabotfitness #cabotar #shopcabotfirst #shopcabotfirst
YOU DON'T HAVE TO DO IT ALL
As moms the pressure can be on to do it all.
We are expected to do so much and it is overwhelming. So my tip is that if you don't want to. Don't.
You don't have to do everything and you shouldn't have to.
This goes for fitness as well. It can feel like we have to jump right in and go all out with high intensity programs.
We may feel that we have to work out day in and day out or we won't reach our goal.
My philosophy is that you need to enjoy it. If you are constantly stressing about getting your workout in that's not fun and it probably won't be a goal you will reach.
Instead give yourself a break. If you don't get a workout in today that's ok. Try again tomorrow. Or break up your workout into short blocks.
Now don't get me wrong you still need to do the workout in order to see results but there doesn't need to be a ton of pressure and expectations surrounding it.
Ask yourself how much time you can dedicate to your program and go from there.
Want to talk about setting up a program? Send me a message! I have many different options we can discuss :)
#mom #baby #postpartum #postpartumfitness #dontdoitall #nopressure #fun #workout #trainer #momtrainer #core #strongmom #strongwomen #innerstrength #mother
If you guys know me, you know I have a REALLY hard time deviating from my daily "to-do" list. I don't often get EVERYTHING done on my daily to-do list but it really bugs me if I don't at least try. I will push myself too much sometimes and become super exhausted by the end of the day. The little naggy voice in my head can be a jerk sometimes.
I was telling my naturopath about how exhausted I've been lately and she told me that if it's hard for me to take time for myself to relax (whether that's reading a book, going for a walk, or just spending time with family), then I should actually add "me-time" to my to-do list. Eureka! Seriously a genius idea because if it's on my to-do list, it makes it much easier for my brain to accept me time (Yes, I know I need to work on this). Can you relate to this, or am I the only crazy to-do list maniac? PLEASE TELL ME I'M NOT ALONE.
BACK + BICEPS 👶
A.K.A YOUR PIPES AND WINGS! Here’s a peek at what I did today. 💪🏼
I almost always do giant sets. 3 moves back to back, no rest for 3-4 rounds. Often my third move is a compound with the first two. I do A LOT of pull ups, chin ups and wide grip and I still use an assist so I can pump out 8-10. .
1. Face Pulls (should be higher)
2. Renegade Row + Curl
3. Hammer Curls
4. Biceps Cable Curls
5. Bent Over Plate Rows
6. Chin Ups (with assist) . .
I’ve started taking short videos of my clients as they lift so they can see the muscles flex as I see them. It’s very encouraging! You should try it on yourself.
Don't rely on motivation or willpower to get you to your goals because it almost NEVER works. Building habits one small step at a time is key!
People ask me often how I’m able to eat healthy even though I don’t like to cook. One of my secrets is I love a good protein bar and @questnutrition
have been my favorite forever. I’ve been using their dessert-flavored bars to battle junk food cravings and simplify my protein intake for many years now - a Quest bar and a cup of coffee is actually my breakfast most days. I’m looking forward to another year of crushing my goals with help from Quest and seeing what new flavors they come up with this year! Loving the new Chocolate Hazelnut bar and Peanut Butter Chocolate Chip protein cookie. 😋 #OnAQuest #NewYearNewCravings #TwoChocolateFaces
Do not consume yourself with the idea of perfection. Instead, each day make progress towards your goals. You may not be where you want to be but aren’t you glad you’re not where you used to be 💫💫💫
What you’ll need for this total body workout: 2 kettlebells (or dumbbells) + 20 minutes.🏋🏻♀️💥
Exercise 1: Row to clean to overhead press + lunge thingy. 10 reps each side.
Exercise 2: Lunge hold with tricep overhead extension. 10-12 reps.
Exercise 3: Squat to high pull. 15-20 reps.
This is one round. Repeat to see how many rounds you can get done in 20 minutes! 🔥😎
I am not usually a goal person. I sometimes feel like they put too much pressure on me to accomplish things in a specific way or before I am ready to fully accomplish them. That tends to set me up for disappointment because then I shift my focus from what I have accomplished to what I haven't. -
This year I have committed to dedicating space to really give me the time I need to work toward anything that I feel called to do or tackle this year.
This is the same approach that I take toward exercise. I very rarely walk into the gym or a sweat session with a set routine. Most of the time I take a minute to listen to my body and see what it really needs. I have already made the space to do the workout and now I can use it to accomplish anything I feel called to do? -
Try this approach this year at the gym and see if it help you stick to your goals. It is an approach I like to use with my clients too so that they are giving their bodies what they need.
Like everything else in life. Exercise should be fun, it should feel good to you, You should be doing it with people that make you happy and in an environment that is inspiring!
What space can you create for yourself this year?
I don’t usually look this glamorous when I exercise. It took a village that I am super grateful for! 📷@ShannonOleksakPhotography
“Start as you intend to finish.” I don’t think there’s anything wrong with deciding to make healthy changes at the first of the year - it shows willingness to move forward. Since I’ve been teaching spin and running less, I decided to start the year off by getting back into treadmill workouts. I like doing HIIT workouts with short, fast intervals to build my stamina and keep from getting bored. #SWIPE
to see the calorie-smashing 30-minute treadmill interval workout I wrote to get myself started on a good note. You can modify the speeds to suit your preferences. Just make sure you have three speeds for “fast, faster, and fastest” and a comfortable jogging speed.
For online personal training, including custom meal planning guides, workout plans, and video chat training, click the link in my bio or shoot me a DM! 💪🏾 #KaylaEubanksFitness #TwoChocolateFaces
Saturday Sculpt Crew! 💪🏾🏋🏾♀️
Summer bodies are made now!
Join the New Year Better You Body Transformation Challenge starting 1/7/19. The challenge is completely online so you can do it from anywhere. Click the link in the bio to register or DM me READY.
I've said it before and I'm sharing it again!
I hear this so often from moms. They feel that after having their baby their body is broken. They come to me to fix it.
I always share with them that their body is not broken. That I actually think their body is incredibly strong.
When you think about it the process of growing and birthing a baby is amazing. Your body did that. If that's not strength I don't know what is.
When we shift the focus from our bodies being weak from having a baby to strong because of having a baby we are approaching fitness in a whole new way.
We come from a place of love while we reconnect to our core and our body's functions.
Then from this base of strength and love we build in exercise and with that even more confidence can grow.
You are not broken or weak you are strong and loved.
This is my main focus in Core Connection Small Group Training For Moms. We work on reconnecting to our core and to ourselves while building strength and confidence. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I have just 2 spots left! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Message me for info and to claim your spot!
#strongmom #strongwomen #notbroken #strong #bodyafterbaby #positivebodyimage #bodyimage #postpartum #postpartumfitness #coreconnection #barrie #barriemoms #trainer #momtrainer #innisfil #innisfilmoms
Coming to the cover of “Colorado Baby”
😍😍😍😍😍 (Jk... although this child survives on applause like he’s tinker bell)
It’s going to be a beautiful weekend here in Denver. My plan is to get at least one stroller jog in (starting back slow of course, it’s one stoplight at a time and lots of breaks for swings & snacks). I lift at home during the week with the baby while this little man naps so when I can get some extra hands I focus on classes and cardio!
What are your weekend fitness plans?
2019 is hereeeee and I’ll be honest, I usually don’t get excited for New Years…
I don’t get why people actually stay up until midnight to celebrate a new year. I mean...it’s just not worth sacrificing sleep in my opinion (I’m also a baby grandma so that doesn’t help). I also was never a person who really reflected on the past year or who made goals for the upcoming year. I used to just go with the flow.
But this year things feel different...I wrote down exactly what I wanted to accomplish halfway through 2018. And I made sure my goals were in alignment with my purpose and intentions and where I want to be in the next few years, God willing. I didn’t look at that list often, but every now and then I’d go back to visit it. To my surprise I completed 3 of the major goals I had listed on there. IN HALF A YEAR. That is BIG win that I think is worth celebrating. Writing down my goals for 2018 helped me laser focus my energy and really get intentional with what I was doing day to day.
So am I bummed I didn’t complete EVERY goal I wanted to have done by the end of 2018? Nope. I know it will all happen in good time. Some things may take longer than I anticipate, and that’s fine. Intention + hard work + PATIENCE = SUCCESS.
Since setting goals was so helpful for me in 2018 I did the same for this year! My husband and I sat down to plan out our professional, personal, spiritual, and financial goals for 2019. If we don’t support each other in our goals, nothing will get done around here. TEAM WORK MAKES THE DREAM WORK Y’ALL.
I’d love to know what you are working towards in 2019! Anything special?
And know that if you are living in a season that is slow (aka popping out babies), and you’re getting serious FOMO, know that seasons pass and enjoy the blessing of being still. Sleep, nourish yourself and your babes, read, relax, and maybe even consider deleting your social media for a while. Your mind and body will thank you.
Happy Wellness Wednesday!!Morning workout complete ✅ Anyone else have a goal to be a better version of themselves this year?! Drop a 💪🏾💪🏾 if you do!
Do you make New Year’s Resolutions? One of mine is definitely to work on staying hydrated, even when I’m on the go. I am the worst at drinking enough water. 🤦🏾♀️ But the @drinkfinity
Fave Five Kit makes it easy (just fill the bottle with water, pop on a pod and shake) and the flavor pods are guilt-free and low in sugar. This one is Mango Chia Flow! #TwoChocolateFaces #DrinkfinityPartner #DrinkfinityHolidayHydration