We often find ourselves making excuses for not getting to the gym, yet we ignore the easiest, most basic exercise: WALKING!!! We can walk everywhere, we can walk in the park, we can walk in the mall, with an umbrella or a parasol!! We can with our friends or while pushing a stroller, we can walk here, we can walk there, yes we can walk anywhere!!!! ( I love Dr. Seuss!!)
Walking promotes digestion, improves your mood and is a simple form of exercise that you can take anywhere with you. So get some good sneakers, lace up, put on a cheap pedometer or get an app on your phone like moves for iPhone and go out and rediscover your neighborhood. Then come back and tell me about it!!
Prep Time: 20 minutes
Total Time: 24 minutes
See full nutrition!
With better breathing and healthy lungs, you can exercise with more intensity and longer, so the message:
1) protect your lungs: if you’re a smoker, quit; avoid second hand smoke and pay attention to whether you snore or not
2) be mindful as you breathe during your workouts. Ask a trainer for proper breathing technique as you’re powering through your weight training, and go full out on your HIIT training days!
For more information: Oxygen Magazine, May 2013
This dish is great for busy, fit moms since it can be prepared in advance and tastes just as great fresh as it does re-heated! The smoked salmon adds a different flavor dimension to a fairly simple dish.
16 egg whites
2 cups broccoli chopped
1 red bell pepper chopped
1/2 cup onion chopped
1 tbs coconut oil
3 tbs sun-dried tomatoes
3oz smoked salmon
1 oz goat cheese
1. Preheat oven to 400F.
2. Heat coconut oil in an oven-safe pan set over medium heat. Saute broccoli, bell pepper, onion for about 5 minutes, or until soften, then add smoked salmon. Turn off heat.
3. Pour egg whites over veggies and sprinkle with sun-dried tomatoes and goat cheese.
4. Bake in the oven for about 8 to 10 minutes, or until a toothpick inserted in the center comes out clean.
Nutrition (serves 4-6): 102 calories, 3.5g fat, 14g protein, 3.6g carb, 4.5g fiber
The key to getting back in shape after baby is to focus on the whole body. Remember that you’re almost starting back from scratch so gradually increase the intensity of your work outs to improve your strength and stamina. Add a few additional core-oriented exercises that will help strengthen your back and abdominal muscles which were weakened during your pregnancy.