Blog - Page 31 of 61 - Diary of a Fit Mommy

Fitness

Getting Rid of Back Pain & Fatigue With My Pranamat

Ladies, how do you deal with back pain and fatigue? I think all moms tend to suffer from this as we all do so much work from day to day. I love different massages, but I don’t have much free time for salon treatments while I am busy chasing two kids around and trying to clean a home!

About a month ago a massage mat called the Pranamat showed up at my door ? This therapeutic massage mat activates all areas of your body, including back, neck, shoulders, head, hips, abdomen, and feet, eliminating minor muscle aches and pains and tension.

Honestly, at first I was very skeptical with the thought of this mat working wonders for my body, but I decided to give it a try. I have been using it 2 times a day! 10 minutes in the morning and 10 minutes before going to bed! It hurts in the beginning, but no more than 2 minutes, and after you start feeling a pleasant burning sensation. It helps to revitalize your body and restore your natural energy flow.

Pranamat comes with a manual book-guide with photos, and detailed description about how to use it for different areas of your body! ? Apart from a great back massage and revitalization, the mat is also very beautiful and is being made of highest quality materials. I would totally recommend it to anyone who does not have much free time to go for a massage, because the result of using the the Pranamat is really amazing!

Pranamat ECO features dozens of lotus-shaped massage stimulators that put gentle pressure on your problem areas to relieve minor aches, pains, and tension throughout your body—from head to toe. Each mat is made with high-quality, earth-friendly, hypoallergenic materials, making Pranamat ECO ideal for those with chemical sensitivities and allergies.

The treatment is simple; just lie on the Pranamat ECO mat for 15 to 20 minutes every day. This massage mat has been created by wellness experts and harnesses a wonderful combination of ancient theories and holistic therapy to deliver effective body massage via its collection of pointed lotus flowers.

Traditional treatment for body minor pain isn’t for everybody, and if the thought of taking drugs and medication makes you shudder you’ll be pleased to know that there is an alternative that has no risks and no side-effects.

After a session with Pranamat, many users report feeling happier, relaxed, and restored. There are many ways to use Pranamat ECO—for exercise, for improved sleep, after yoga or sports, and more.

Pranamat ECO can help you to:

Increase your sense of well being
Relieve minor back and neck pain
Improve your quality of sleep
Boost energy, quickly and easily
Increase skin’s elasticity
Revitalize and rejuvenate
May reduce the appearance of cellulite
Relieve muscle aches, pain and tensions
Promote relaxation, positive mood and ease anxiety

Other cool things about Pranamat:

Pranamat ECO standard warranty 5 years
FDA certified as medical device
Made of completely eco-friendly materials
Fast and secure worldwide shipping
30 days money back guarantee

Upon receiving the Pranamat ECO, it came neatly packed inside a neat looking box.

I opened it up and inspected the mat. The fiber was high quality and the entire mat was really beautiful so I could not wait to put it to good use. My goal within the next 30 days was to see if the Pranamat could reduce my back pain and stress as well as relieving my overall soreness from working out. I hate taking medication so I am always one to try natural remedies.

The Lotus shaped massagers were very pretty!

My first time using the Pranamat went very well, though I did not realize how prickly the lotus-shaped massage stimulators were, but as soon as I laid down on the mat, I could see why they were made this way. Acupressure requires a great deal of pin-point like stimulation in order to really get deep into those muscles. I was able to lay down just fine and the pressure was really strong for the first 5 minutes and then soon passed. I actually started feeling some relief! Instead of focusing on the pain, I was focusing on how good I felt while lying on the mat for the entire 15 minutes. The next day, the pressure was less strong as my body had gotten used to the mat. I was able to lay on it for 20 minutes and so forth. The results kept coming and coming. I started using the Pranamat ECO every morning as a way to “wake me up” and to rejuvenate me for the day.

You can use the mat for every part of your body and while practically doing anything. I sometimes take mine along with me for long car rides and I will be sure to pack it on my long flight to Hawaii. You may also use the mat while practicing yoga as well. If the Lotus shaped massagers are too prickly for you, you can wear a shirt or other clothing, or even place a thin sheet or pillowcase over the mat.

My favorite ways to use the mat is for my back, hands, and feet.

After 30 days was up, I felt like a brand new person! I literally lay on my mat 15 minutes every single day when I first wake up and sometimes also at bedtime to unwind from the day’s stresses. A few things that I noticed improvement on were my:

stress levels
sleeping habits
soreness after a workout
my back pain.

I also noticed that I reached for OTC pain relievers a lot less than ever before which was a bonus in my book. I would recommend the Pranamat ECO to anyone who needs minor pain relief, has sleep issues, or just needs some rejuvenation in their days.

Get 10% discount off any mat from 1st to 5th September with the PROMO code SALE10.

Click here to pick your Pranamat and to view all of the pretty colors that it comes in. They even offer a pillow to go with the mat that features the lotus shaped massagers as well! I urge you to give it a try-homeopathic remedies are the way to go.

Postpartum

The Brutal Truth About Postpartum Depression

It is early in the morning and my two babies are still sleeping. I am very tired, but here I am at 3am awake trying to squeeze in just a tiny bit of what I feel is “alone time” before kids awaken for the day. Sometimes, when I wake up at this hour, I feel like crying. Sometimes, I do cry. I feel guilty for taking this alone time to myself as I feel I should still be in bed with my two kiddos. I feel as if I am a bad mother. But that is just one of the lies that postpartum depression tells mothers everyday.

I was diagnosed with postpartum depression following the birth of my first child over two years ago and began taking medication-Zoloft-for it. After giving birth to my daughter three months ago, it is no different. I still struggle with the depression. With her, my PPD started during my pregnancy. I had gotten off of Zoloft to conceive her and I restarted it later on into my pregnancy after the critical development phases had passed. It seemed to work a little, but I do not believe there really is a “cure” for any type of depression-it is just something you have to wake up and choose to fight every single day.

If you were to see me on the street, you would see me smile and wave. I would even give you a hug. I smile in my workout videos and photos. But a smile is just a mask that we choose to wear to cover up the pain we are deeply feeling inside.

Here’s how PPD affects me personally:

I feel as if I am going through the motions of life and not soaking up precious moments.
I snap at my son and have little patience with him these days over the smallest stuff.
I snap at my husband and barely want to make time for us.
I long to just be alone most days regardless of already feeling lonely.
I cry sometimes for zero reason.
I ignore phone calls and text messages from loved ones because the thought of talking or socializing can seem overwhelming to me.
I do not enjoy the things that used to bring me joy.
I frequently ask my husband to hold my baby girl because sometimes I just do not feel like having a child on me or near me.
I struggle to find happiness in my day at times.
Sometimes I hate myself.
Sometimes I feel lost.
I struggle to FEEL.

I have been fighting this battle for 2+ years now and I can tell you that it does get better with time, but it gets worse after each and every child you have. It’s just the truth-although it affects us all very differently. When I chose to talk to a doctor and to get help, it was one of the wisest and boldest moves that I have ever made. I didn’t care for the idea of therapy and to pay someone to tell me what I already know for approximately 60 minutes and not one minute over. Instead, being a former nurse, I knew medication would be the best benefit for me-and it was. A lot of ladies are afraid to get on meds, but I will be the first one to admit that I take anti-depressants daily and they are a blessing.

What a lot of people do not realize is that giving birth is not only physically hard, but it is emotionally difficult as well because the pregnancy hormones really screw you up once they leave your system. You don’t recognize yourself anymore. Sometimes, you feel so lost even though you are deep inside such an amazing moment. It makes zero sense to feel this way and that is why postpartum depression is so hard to deal with.

Postpartum depression is very different from just the normal “baby blues” after delivery. When you give birth, your hormones go freaking insane. They were really high and then all of a sudden-they drop very low. This can leave you feeling sad, crying periodic tears, and just feeling wacky. So, how do you know if you’ve got Postpartum Depression instead of just the blues?

Here are a few symptoms of Postpartum Depression to look for:

You feel disconnected with yourself, your family, your kids, your new baby, and the world.
You feel sadness even though there is nothing wrong. You cry and cry for no reason.
You feel nothing at all. You feel numb.
You do not feel bonded to your new baby or might not want to hold/care for them.
You feel overwhelmed by even the smallest task.
You feel like an unfit mother and this leads to feelings of guilt.
You have a hard time opening up to people about your feelings.
You are irritated or easily angered, snapping at the ones you love.

Here are some lies that PPD tells you:

You are a bad mom. This is probably the most common lie and feeling that women feel who suffer from PPD. They feel guilty for the way that they feel. Some days, I do not feel like holding my daughter and I will ask my husband to hold her. It isn’t that I don’t want to hold my beautfiful, sweet daughter-sometimes I feel as if I am incapable of giving her what she needs though I know this isn’t true.
You are a terrible wife. Each time you snap at your husband for something so small, you will feel unfit as a wife. You might even have fears that your husband will leave you and find someone else so he won’t have to put up with your baggage, but this is not true. Talk to your husband! He is your best friend and biggest support to get you through this hard time.
Something is wrong with you. Having PPD makes you feel as if something is terribly wrong with you and that you need to simply go “be happy” or “enjoy your kids.” But it is not that easy… God, I wish it were.
You would be better off not around. Yes. I am not talking about just a simple trip to the grocery store while your husband watches your kids. I am talking about suicide. You feel as if your kids would be better off without you or the guilt may be too much to carry on your own. If you have feelings of suicide, this is a huge red flag. Many women take their lives due to PPD-please do not be the next. Talk to ANYONE. Talk to ME.
People will judge you. Most ladies are afraid to tell people in fear that they will be thought of as “crazy” or an “unfit mother.”

Here are some brutal truths about PPD:

It is more common than you think. As many as one in seven women will develop some form of depression or anxiety after having a baby.
It can begin during pregnancy. This is why women need screenings during pregnancy, and the option of medication and talk therapy for treatment, beginning from the first BFP.
Most women will suffer in silence. Most women don’t see a health-care provider, except for the pediatrician, in the first few weeks after delivery. New mothers need more medical attention than they’re getting.
If untreated, it can last for years. Not only can PPD last for years, if left untreated, it could turn into Postpartum Psychosis-a severe form of PPD which can cause hallucinations and require hospitalization.
Treatment is needed. It does not have to be medication, though this is a very common route to go. It can also mean talking to a therapist. But please know this-there is nothing wrong with being on meds. NOTHING.

Here’s what you can do to get help:

Talk to your spouse, a trusted family member, or a friend. This was the first step for me to heal. I talked to my husband about it and we made a plan to get me help. I am so thankful for a supportive husband! You do not have to talk to your spouse although it is what I highly recommend. Just find someone you can trust who loves you unconditionally and who won’t judge you. Someone that you feel safe with.
Make an appointment with your doctor. This was the second step I took to healing from my PPD. Making that initial appointment was hard because it was tough for me to admit something was really wrong with me. It was hard to talk to a stranger about it. But because I did, I got better and I got what I needed.
Go to therapy. I am not huge on therapy, but this does help some people. My personal form of therapy is talking to my husband and having a good cry with him, but others may prefer to go talk to a therapist or professional-this is a great thing to do. Counseling is amazing!
Try medication. Seriously, meds saved my life. There is nothing wrong with taking a pill to help you out. We take Tylenol for headaches so why not try an anti-depressant for depression?
Take it one day at a time. This sounds sooo cliche, but it is truly something you have got to do. It is a daily battle and I am not going to lie to you-it is hard as hell. You have to wake up everyday and decide to kick PPD’s ass.
Join a support group. There are a couple of really good Facebook groups that I am a part of that you can reach out to. The great thing about this option is that nobody knows who you are and there is zero judging! The groups are Postpartum Support International and Postpartum Anxiety Support Group.
Get healthy. Yup, I am not just saying this because I am a personal trainer. Studies have shown that eating healthy and working out regularly is nature’s natural anti-depressant. I offer many guides and tools to help you acheive a healthier life that can be found right here.
Make you time. Yeah, easier said than done, but you need it. You need it in order to find yourself. You need it in order to think, to heal, to get better. Ask your husband or someone that you trust to watch the kids while you go do something for yourself. This will help you to miss your family and to appreciate them more.
Find a hobby. My hobby is working out and it makes me feel good. I also love photography and I recently discovered a love for painting and finding new books to read. Finding a hobby and doing that not only helps to bring enjoyment back into your life, but it also helps you to find YOU again.

I am not here to tell you that there’s a cure for PPD because there’s not. I wish everyday to God that there were. But I am writing this to tell you that I am dealing with it and its OKAY. Even though you may not feel OKAY, I promise you can do this.

Today, I still struggle with those feelings that I mentioned, but I AM BETTER and I am GETTING BETTER. It is a multi-step process and change does not happen overnight. My marriage and relationship with my babies are so much better because I sought out help.

I am sharing this with you all and speaking out publicly about this because these things need to be said.

You can fight this battle.

You are not alone.

You are a good mom.

It will be OKAY.

Stay strong.

Diet

The Ultimate Beginners Guide to Juicing

I finally restarted my juicing journey this past week. I was first introduced to the world of juicing after watching the documentary called Sick, Fat, & Nearly Dead. My husband and I were so impressed with what we saw and learned that we went out and bought our first juicer 4 years ago-something barely $100 from Target. It did not last long before it eventually broke and our juicing journey ended, but boy did we have a blast when we tried it!

I did not have much money at the time to afford a nice juicer as I had quit my nursing career to stay at home to pursue my fitness passion and blogging. I was also newly pregnant and wanted to be hands on with raising my kids. I remember going to the grocery store with my husband and grabbing some kale (I had never eaten it before!), some apples, a few oranges, and carrots or so.

Last weekend, I purchased my second juicer-this time, I spent a good bit of money on it because it is an investment to my health. I decided on the Omega VRT350 Heavy Duty Dual-Stage Low Speed Juicer based off the tons and tons of amazing reviews, not to mention the box says it is the “last juicer you will ever need” and comes with a nice 10 YEAR warranty in case something ever happened. If you cannot afford a costly juicer, then the Big Boss Juicer is a great, cheaper alternative!

As soon as I got home from the store, I went straight to Whole Foods, grabbed some organic product, and I put my juicer to its first good use. I made a yummy “red” blend juice (as seen below) with fresh and raw beets, carrots, strawberries, raspberries, and a little bit of pineapple for more sweetness. The result? AMAZING! I instantly felt rejuvenated, lively, and energized.

One of the biggest reasons why I started juicing again was to reduce my bloat. Lately, I have been SO bloated and I felt sick. I have never been to the ER so much in my life until recently! I was also dealing with fatigue on a regular basis. I would sleep 8 hours per day (my baby girl has slept through the night since one month of age) yet I would feel as if I had only gotten an hour or two. It was miserable, I tell ya.

Within the first 3 days of juicing, I lost 3 pounds and my bloating disappeared almost completely. I felt rejuvenated, happier, and more energetic than I have in a very long time. Needless to say, I won’t be stopping my juicing journey anytime soon!

If you are reading this blog, chances are that you want to start juicing to. So, let’s begin, shall we?

What is juicing?

Juicing is basically the process of drinking your food. No not like the juice you buy from a grocery store. Think of it as taking a multivitamin! You can literally get the nutrients of 1 apple, 2 carrots, 2 beets, 10 strawberries, and half a bag of spinach in just one glass-without having to eat it all. I mean who really wants to sit around eating half a bag of spinach amongst other things when you can drink it quickly-and still reap the benefits?

Why juice anyway?

We expose ourselves to toxins and pollutants through the foods and drinks that we consume as well as the atmosphere that we come into contact with. Smoking, drinking alcohol or soda, eating processed foods that are packed with preservatives , chemicals, and artificial colors are just a few toxins that we all endure. Our bodies work hard enough on its own to kick those nasty toxins out of our system BUT as we age, that defense mechanism slows down. This is where juicing can be highly beneficial! Drinking juices-especially from green veggies-can detoxify your entire system and kick those toxins out of your body that is making you feel sluggish, making your skin look dull, and that is keeping you sick.

Who is juicing good for?

Those who want to lose weight.
Those who suffer from migraines.
Those who need more energy or a boost.
Those who have acne or want clearer, brighter skin.
Those who simply want to detoxify.
Those who suffer from tummy issues or irregularity.
Those who get colds or sick often and want to stay well.
Those who suffer from depression or anxiety.
Those who do not eat enough fruits or veggies in their daily diets.
Those who suffer from insomnia.

The benefits to juicing are mighty great:

Mental clarity
More energy
Clear, glowing skin
Weight loss
Thick shiny hair and nails
Better digestion
Alkaline (balance body’s pH= no disease)
Bulletproof your immune system
Hydration
Happy, rejuvenated, refreshed, and great sense of well-being

What can I juice?

Long answer short: ANYTHING! But, here is a list of a few things that I personally love juicing:

FRUIT

Pineapples
Apples
Cherries
Watermelon
Oranges
Lemons
Limes
Grapefruit
Berries (Strawberries, Blueberries, Blackberries, Raspberries, Cranberries)
Kiwi
Mango
Peaches
Pears
Melon (Watermelon, Honeydew, Canteloupe)

VEGGIES:

Spinach
Kale
Beets
Carrots
Tomatoes
Celery
Cucumber
Broccoli
Sweet Potatoes
Bell Pepper
Wheatgrass

HERBS:

Mint
Basil
Parsley
Ginger

Here are some very important tips to keep in mind when juicing:

Use a GOOD quality juicer. As I stated above, after using a cheap juicer only to have it break on me and waste my money, I invested in the Omega VRT350 Heavy Duty Dual-Stage Low Speed Juicer. I am pretty damn proud of it. It is super quiet so I can juice while my daughter sleeps AND it is durable AND it is easy to clean. Hallelujah!! BUT… if you are not crazy about spending $350 on a juicer just yet, the Big Boss Juicer is a good and cheaper option to look into. It honestly depends on what you are looking for and how serious you are. What I love about my new juicer is that, due to how it’s made, the juice that I create can be stored up to THREE DAYS!
Try not to go crazy with the fruits. Fruits are ahhhmazzzzing to juice, but do not forget that they can be high in sugar as well. Add a little bit of fruit only to add a bit of sweetness to your juice. However, if you are a huge fruit person like I am, aim for the less sugary fruits such as berries: strawberries, blackberries, blueberries, and raspberries. I also find carrots help to sweeten the juice as well. It is funny because I hate eating carrots, but I love the juice!
Get creative with the pulp. I know what you are thinking: “But what about the rest of the produce?” Rest assured because that can be put to some good use, too! Some ideas are: use the pulp to make muffins, cookies, or pancakes (I find carrot and apple to be great for this!), blend pulp into a smoothie later to add fiber, add to a soup to thicken, make a fruit “tea” by boiling the pulp with water, use in DIY skin care such as face masks or beauty scrubs, blend pulp into your pet’s food or make treats with them, or make a veggie broth by boiling the veggie pulp with water.
Help your body detoxify itself. Imagine your kitchen sink is clogged up. When you pour Drano down the pipe, what happens? It melts all the gunk and as the nasty stuff comes out it’ll be circulating around a bit. You have to actually run hot water down to flush all that out. Detoxing your body with daily juices is the same process. Imagine the gunk as toxins in your body. As toxins are released from your organs and blood, they need to go somewhere! That’s why it’s crucial for you to do one of the following techniques to help speed up the flushing process of toxins: 1) Take an Epsom salt bath for 20 minutes. 2) Exercise to sweat it out. 3) Drink a lot of water and tea so you urinate often. or 4) Sit in a sauna.
Store your juice properly. After you create your juice, you have got to protect it from a process called oxidation where the juice will start losing its nutrients when exposed to air or light. While it is best to drink the juice immediately, most of us want to store it for later use which is totally understandable. I personally love and use this very glass beverage set to store my juice to protect the nutrients from breaking down and to take on the go. I also store my juice in mason jars such as these to store in the fridge for when I am home.

Now let’s get started. Juice your way to better health with these nine tasty recipes for one!

The perfect mix of sweet and tart. This fresh drink filled with vitamin C also has fresh lemons to help balance your body’s pH.

Even if you don’t like beets, you have to give this juice a try! The apple and carrots are sweet balancing the earthy beet flavor. Beets are a superfood that help detoxify the skin and kidneys, contain important folic acid and are filled with betacyanin known to prevent cancers and increase exercise endurance.
Tip: Wash the beets well and cut into pieces that will fit into the juicer.

So refreshing and delicious you won’t believe you’re drinking kale! The sweetness of the pineapple makes this drink feel like a treat. The green machine is filled with vitamin B and iron that leaves you energized and ready to take on the world.

This is the Bloody Mary’s healthy sister! You haven’t had real tomato juice until you make it fresh and add a little kick to spice things up. Tomatoes are rich in beta-carotene and lycopene both known to reduce the risk of heart disease and strokes.

Good morning, gorgeous! I love the vibrant taste of fresh citrus in the morning. The vitamins and minerals get my blood pumping and the smell and taste really wake me up. I also add a little club soda to the recipe in the summer to make a healthy spritzer on hot days. Yum!

If you have a hard time “eating your spinach,” this is the juice for you! I add strawberries and kiwi to sweeten the spinach up and the combo tastes incredible. Plus, the juice is filled to the brim with iron, vitamins and micronutrients to you make you as strong as Popeye.

Get your garden party on with this veggie-packed juice! The beauty of juicing is that when you use carrots or apples, the other super healthy but strong flavors such as parsley and green pepper aren’t as pronounced.

One of the first juices I’ve ever made and still my kid’s favorite. The Snake Bite is sweet but the fresh ginger gives it a healthy bite! Fresh ginger raises immunities and is also known to improve digestion and circulation.

Wheat grass is full of vitamins and nutrients that help boost immunity and energy. The combination of wheat grass and vitamin C-rich lime makes this juice the perfect flu and cold fighting formula to keep you Kleenex free. Mint is also known to clear up congestion and is a natural stimulant so if you feel the sniffles coming on, this is the drink for you! Note: Pregnant or nursing mothers should not consume wheat grass.

Fitness

5 Tips For Getting Your Abs Back After Baby

Anyone who has been pregnant, or just seen a pregnant woman, knows that her belly bears the most burden when growing a tiny human. It stretches and pulls to lengths you never knew were possible. While it’s a beautiful thing to know your body is capable of doing this to nourish your baby, what happens when the growing is done?

Unfortunately in most cases, your belly doesn’t just bounce back to flat. Instead, it takes on the texture of a deflated balloon, squishy and saggy. Some new moms embrace this change and are A-OK with their new midsection; others are determined to reclaim their pre-baby abs.

I’m so grateful I get to help these mommies on their quest for abs and I would like to share some of my top habits for getting your abs back:

I love the phrase “Abs are made in the kitchen” because it is so true! Did you indulge in lots of ice cream, cookies, or *insert your craving of choice here* during the past 9 months? Good for you! I hope you enjoyed it, but now it’s time to get back on track.
Sugar addiction is real, and can be really tough to break. Try cutting back on the refined sugar each week until it is completely eliminated from your diet. If you get a craving for a doughnut, grab a piece of your favorite fruit, or drink a glass of almond milk instead. You’ll see a difference in your midsection very quickly once you cut the sugar.
A common pain for many new mommies is diastasis recti. While it doesn’t cause physical discomfort per se, it can block all your best efforts at reclaiming your abs. Even if you thought you were doing good ab exercises during pregnancy, they may have done more harm than good. Check out my blog on exercises that can cause the condition here.
Ease back into an ab workout routine (after you get permission from your doctor) and don’t do any exercises that push your ab muscles apart.
Enlist the help of some kick-ab products to tighten and tone your abs. Most doctors recommend 6 weeks of recovery time before jumping back into your pre-pregnancy fitness routine. But, that doesn’t mean you’re stuck waiting it out.
Get to work on your abs using Vanna Belt’s V-Kit Plus, which you can start right after your baby is born. The kit includes Gel-V, a firming gel that moisturizes and targets loose skin, and applicator that massages your belly while increasing restorative circulation, and the V-Belt, a waist shaper that contours your midsection and restores your abs to their proper place.I’ve been using the V-Kit Plus for the last few weeks and the results are incredible!

Fitness

How to Balance Working Out With a New Baby

It is no secret that a new baby can derail your old routines. This is totally true when it comes to working out! I remember before my son was born, I would make it a priority to wake up at 5:30am before work at the clinic and drive to the gym. After he was born, this just wasn’t feasible anymore because I had quit my job to stay at home with him. Let’s face it-while you totally can take a newborn to the gym, it is frankly pretty tough to do.

Fastforward to 2 and a half years later, I now have a 2 1/2 year old AND a 3 month old. I still find time to fit fitness into my daily routine 5 days per week though I still do not make it to an actual gym very often. I get asked all of the time, “how do you do it?”

Mamas, you have got to get creative and invest a little! If there is a will, I promise you that there will be a way. Nix he excuses and use my tips to balancing your fit life with a new baby.

Here are 7 ways to balancing working out with a new baby:

Workout together. You might be laughing at me or rolling your eyes-or both-but I am SERIOUS. If you baby won’t nap and you cannot find the time to get your workouts done, place your baby in a stroller or wear them while you do some squats or go for a walk. I usually stroll my son while wearing my daughter if I have them both with me. Your kiddos can either be an excuse or a help. My advice? Use them as your weights and make it a fun family affair because you will not only be doing yourself a favor to your health, you can bond with your kiddos at the same exact time.

Build your own gym. No, you do not have to spend hundreds of dollars to create a gym at home, but you should invest in a few notable pieces of equipment such as a dumbbell or two. To see what I personally have in my own home gym, click here to see it all! Having your own gym equipment helps you to stay motivated and it is such a huge convenience for the busy mom.

Plan with your spouse or partner. If I am having a super busy day, I will sometimes wait for my husband to get home to watch our daughter while I get my sweat in. I work and run a business from home so things can get a little hectic to where I have to put my fitness off until later in the day, but regardless I make sure it gets done before my head hits the pillow at night.

Multitask. Doing chores? Why not do a few squats while you are folding laundry or giving the kids a bath. Sneak in a quick workout wherever, however you can. If you can make time for Facebook or social media, do some squats while you are staring down at your phone. It takes a little creativity, but it also makes fitness fun!

Choose HIIT style workouts. HIIT workouts are my favorite because they are fast, effective, and normally do not take long to do! In my new Strong Body Guide, I offer HIIT workouts and circuit workouts that are perfect for the busy mama.

Workout when baby naps. Some of you are probably saying in your head, “Well my baby never naps” or “does not nap for long.” In that case, go to tip #1 and include them or have your partner watch them for a bit. For the rest of us who has napping babies, utilize that time wisely. I get that there are ten thousand chores to be done, but you have got to do something for yourself in order to keep yourself sane and happy. The chores can wait-your health cannot. Go get a quick 15 minute workout in and then unload the dishwasher. Or workout in between rounds of laundry.

Make it a priority. When it all comes down to it, you either want to get fit or you don’t. There’s no excuses about it. I have known some people out there who don’t have any arms or legs-and they still manage to workout-yeah, crazy right? If that does not motivate my capable self, I don’t know what would! Do not feel selfish about making your health a priority. You need to set a good healthy example for your family and to let working out be your stress relief. Happy mama equals a happier family and trust me, I am sure your family wants you around for as long as possible-SO TAKE CARE OF YOU!

If you cannot make it to a gym and need to workout from home, try my new Strong Body Guide that is helping busy women worldwide get into their best shape ever. Little to no equipment needed for most moves!

Buy now

In this guide, you can expect:

– ✅ 12 weeks of workouts that can be done at home with little to no equipment.
– ✅ 225 pages long
– ✅ Each workout takes less than 30 minutes-great for busy schedules.
– ✅ step by step instructional picture examples of every move
– ✅ no gym required
– ✅ exercises focus on hiit, strength training, and plymetrics
– ✅ download on any device
– ✅ build a lean tone stomach, butt, thighs, and arms
– ✅ download instantly from anywhere
– ✅ promote fat loss & boost metabolism
– ✅ contains cardio and stretching routines as well!
– ✅ full exercise glossary with images and instructions for every move

*All guides are digital ebooks available instantly worldwide. Compatible on all devices – Android, iPhone, iPad, Kindle, Nook, Computer, Mac.

Food

Back to School Chicken Salad & Apple “Sandwiches” with Del Monte Fresh

This post is sponsored by Del Monte Fresh. All opinions are my very own.

Are your kiddos already back to school? Well, I’ve got an easy back to school lunch idea that is healthy and fun for the kids-or anyone in your family! The great thing about it is that it does not take very much effort or time to make; this is something that most moms can cheer about!

I like to make lunches fun and pretty so I came up with the idea of eating a chicken salad sandwich in a new way-instead of using bread, you use apples!

Kids typically love this food idea because it is super fun to eat and the taste is wonderful. The Del Monte Fresh apples literally taste like candy-in the best way!

Chicken Salad & Apple “Sandwiches”

Ingredients

Breasts of 1 rotisserie chicken
1/2 cup Del Monte Fresh grapes
1/2 cup dried cherries
1/4 cup chopped roasted pecans
1/4 cup celery, sliced thin
1/3 cup light mayonnaise
1/4 cup chopped onion
1 tsp lime juice
1 teaspoon curry powder
salt and pepper, to taste
2-3 medium red Del Monte apples, sliced into thin rounds

Instructions

Begin by chopping the celery, onion, cherries, pecans, and grapes. Place into a medium mixing bowl.

Next, you are going to tear both breasts from the rotisserie chicken and chop them up into fine pieces.

Toss the chicken into the bowl with the celery, onion, grapes, and add the light mayo and lime juice following the curry, salt, and pepper.

After creating your mixture, you will slice your apples into thin rounds.

Top each apple slice with the chicken salad mixture.

Top with an additional apple slice to make a “sandwich.”

Enjoy and let me know what you think!

Lifestyle

Post-pregnancy Bodies can be Amazing – Vanna Belt Giveaway

There’s no denying it, pregnancy changes you, and your body. In addition to gaining a love you never knew was possible, some women also gain less wonderful things, like stretch marks, or loose skin where there bellies were pushed to the limit!

You and I both know the best way to care for your body before, during and after baby is through a healthy diet and exercise. But even these can’t restore all your confidence when those fierce tiger stripes are staring back at you from the mirror.

Vanna Belt is an inspiring company dedicated to providing people with the tools they need to not only reclaim their pre-children bodies, but to obtain the body they’ve always dreamed of. The Vanna Belt products are specially designed with health in mind and to target problem areas that won’t go away – no matter how many squats you do!

Vanna Belt provided me with their specialized V-Kit Plus to assist in my post-baby recovery and I couldn’t wait to get started. Included in the V-Kit was:

Gel-V – a naturally formatted cooling gel that enhances stomach definition and contours skin to fight any dimpling that doesn’t belong! One application restores moisture and improves your skin’s look for 24 hours.
V-Glove – this enhanced applicator works with rotating balls to massage your skin and increase circulation to trouble areas. Especially helpful in blasting cellulite!
V-Belt – a waist cincher that helps mold and trim your midsection and help you recover from any diastasis recti that may have occurred when growing your little one! It is also made of breathable material, which means it’s workout friendly!

After using the V-Kit for 4 days I was amazed at how I felt! The Gel-V’s cooling sensation felt great, as did my skin after application! It is so easy to apply with the glove and fits right into my daily routine.

I wore the V-Belt when I was working out, playing with the kids or running around and would forget it was on it was so comfortable. I’m already noticing results in my stomach and cannot wait to see how far Vanna Belt can take me in my post-baby recovery!

I’m also really excited that I can offer a V-Kit Plus to one lucky winner on my Instagram page! Between now and August 19th, all you have to do to win a V-Kit is:

Follow @vannabelt and @diaryofafitmommyofficial
Like this post
Tag one of your friends below. The more tags, the better chances you have to win!

Stay tuned- the winner will be announced August 19th 2016.

This giveaway is not in any way sponsored or endorsed by Instagram.

Don’t forget to visit Vanna Belt to be inspired to get in the best shape of your life!

Lifestyle

The Best Supplements for Mama & Baby

Disclaimer: I was compensated for this post by Nordic Naturals; all opinions stated here are my very own.

Whether or not you are trying to to get pregnant, are expecting, or just had a baby, there are two very important supplements you will need to add to your daily routine. Omega-3’s and Vitamin D3 will play a bigger role in your and your baby’s health more than you’ll ever know.

My favorite source to grab my Omega-3 and Vitamin D3 is Nordic Naturals– the leader in the purest and freshest fish oils. I have been using them for almost ten years now to meet my health needs and one thing that I absolutely love is that their fish oils taste great-no fishy burps afterwards! I was in nursing school and working part time at my local GNC when I heard of this brand and so I decided to give it a try. It was by far the best fish oil I had ever tasted!

Everyone needs fish oil in their diet despite age and gender, but many moms do not realize that they and their babies need it the most. Statistics show that women in the U.S. only meet about 40% of the daily requirement for Omega-3’s and as for Vitamin D3, around 91% of pregnant ladies are lacking this important nutrient.

Here are my 4 must have supplements for mom & baby:

Prenatal DHA: To maintain a healthy pregnancy, Prenatal DHA is a must have supplement when you are trying to conceive and especially during pregnancy. This is also the official Omega-3 of the American Pregnancy Association. DHA plays a vital role in the healthy developement of your baby’s eyes and brain. This supplement also contains Vitamin D3 for strong bones and mood support. Pregnancy can take a toll on your bones and mood so this is how the D3 comes in handy.

The pills are small, easy to swallow, and taste like strawberry! If you are not a fan of flavors, there’s an unflavored version, too.

Postnatal Omega-3: As a newly postpartum mother, you can definitely benefit from adding Postnatal Omega-3 to your routine, which happens to be the official postnatal Omega-3 of the American Pregnancy Association. It helps support positive mood when hormones are going crazy after giving birth as well as helping to boost your fat metabolism to lose the baby weight. It’s not just mom that reaps the benefits either-baby also will get the Omega you take through your breastmilk which will further promote healthy neurological development. Also added is vitamin D3 which offers further support for healthy mood and immunity.

These pills come in a great lemon flavor!

Baby’s Vitamin D3: As the official Baby’s Vitamin D of the American Pregnancy Association, this supplement provides 400 I.U. of Vitamin D3 per drop which meets the daily recommendation. This vitamin spports healthy immunity and may even support normal sleep rhythms. Babies who are breast-fed or partially breast-fed lack Vitamin D3 in their diets so they need supplementation of some sort.

Baby’s DHA & Baby’s DHA (Vegetarian): The Baby’s DHA and DHA Vegetarian are the official Baby Omega-3 supplement of the American Pregnancy Association. The Omega-3 supports healthy brain, eye, and nervous
system function.

There’s a regular and vegetarian version available to best suit your family’s needs. The regular version features 100% wild Arctic cod and the veggie formula contains marine algae.

I also LOVE Mushroom Revival. You can read the benefits of using mushrooms for women here.

As you can see, both mama and baby can both benefit from adding Omega-3 and Vitamin D3 to their daily diets. There are so many benefits to taking them and this is why I love having them as part of my daily routine for my family.

You can browse more from Nordic Naturals’ site by clicking here.

Want to try Nordic Naturals for yourself? Order some today, and use the promo code CAFEMOM to save 15%!

Lifestyle

POPSUGAR Must Have Box July 2016 Review + Coupon

I was so excited to receive my July PopSugar Must Have box. PopSugar Must Have is a monthly lifestyle subscription box. They are a more costly box, but the value way exceeds the cost of the box. PopSugar Must Have packages their products extremely well and they include a detailed information card. Every time I receive a PopSugar Must Have box, it feels like Christmas.

Cost: $39.95+tax/month

Ships: To the US only

Coupon: $5 off first box with code SHOP5

This month’s box included:

SACHAJUAN | Hair in the Sun ($32)
HOUSE OF POM | Emoji Coctail Napkins ($25)
MICHAEL STARS | Porcelain Skinny Scarf in White ($30)
PINTRILL | Pineapple Pin ($30)
SUNNYLIFE | Inflatable Swan Drink Holder ($18)
EUROPEAN WAX CENTER | Oh my Brow! Brow Highlighter in Pearl ($19)
JOES CHIPS | Classic Sea Salt Retro Potato Chips (1.49)
TROVE | Gift Card ($20)

Don’t forget coupon code SHOP5 to get $5 off your first box!

They typically have themed boxes month-to-month and the value of the items in the box easily totals up to more than $100 to $175 when the box costs $40 per box. Pretty cool, huh?

Disclaimer: POPSUGAR sent me this Must Have Box to try; all opinions are my very own.

Fitness

Fit Pregnancy, Healing Diastasis Recti, C-Section Wokouts, & Your Body After Baby

I wanted to stay fit throughout my pregnancy not only for myself, but because I owed it to my growing baby. So, I worked out for 5 days a week for an hour with 30 minutes of focus being on cardio and the other 30 minutes being on lifting weights. By keeping up this routine, my muscles stayed intact and as soon as I delivered, muscle memory took over and my body remembered exactly how it used to look like. Amazing how our bodies work, right?

Most of you already know that I used my own prenatal workout program to stay fit throughout my pregnancy which you can view here. However, I want to share with you a few important things that helped me along the way to getting my body back.

Here are some of my key tips:

1. Breastfeed. If you are able, definitely breastfeed. Some women say that breastfeeding made them hold onto extra pounds, but for me it completely burned everything off. A lot of times when you are unable to lose weight while breastfeeding, it is always because you are eating too much or your diet is not clean. If you exclusively breastfeed, you could burn up to 500 calories per day! Need help with breastfeeding? Check out my free ultimate breastfeeding guide!
2. Workout 5 days per week for 30 minutes. 30 minutes a day is all that it takes for the average person to maintain a healthy weight, but most people will not even do that. I did not grab this number out of thin air either-this is the national recommendation for physical activity for adults! Weights and cardio go hand in hand, but if you must do one, do cardio so that you can reap the cardiovascular health benefits while burning extra calories. I am personally doing my Strong Body Guide workout plan which has helped snap me back into shape quicker than ever.

Buy now

Wear a postpartum girdle. I strapped my Belly Bandit Postpartum Girdle on right after delivering both of my kiddos and it not only shrunk my tummy to a size smaller than pre-pregnancy, but it also got rid of my hips and love handles, too. See why I wore my girdle for the second time around. Use code SIA15 for 15% off ALL Belly Bandit goodies.
Drink water. Water makes the world go round! When it comes to losing the baby weight, it’s no different. Aim for at least half of your body weight in ounces of water and drink a glass prior to each snack and meal. You will not only look better, but you will feel the difference, too. Here’s a free 30 day water challenge to help get you there!
Take a multi-vitamin & fish oil. A good multi-vitamin can keep your metabolism healthy and maintain your energy levels so you will actually feel like working out. I also take a fish oil pill daily to help promote fat loss and boost my metabolism. I am usingMRM supplements because they are safe for pregnant and breastfeeding mommas! Feel free to try them out with my discount code SIA at checkout.
Eat lean protein at every meal. It is not secret that protein keeps you fuller for a longer period of time so why not aim to eat it at each meal?
No-no foods: refined breads, pastas, candy, sodas, and sugar. Seems like a lot of no-no’s right? If you need help or a plan to get you on the road to healthier eating, check out my Eat Clean Get Lean 4 week meal plan! It is super easy to follow, the recipes taste great (toddler approved!), and comes with weekly grocery lists.
Fill your half your plate with fresh veggies. Aim to eat veggies of all colors to reap the antioxidant benefits. Also, vegetables are super low in calories which allows you to eat until your heart’s content. So fill em up!
Find your motivation and never give up. Possibly the most important tip of all. If you do not find what motivates you to keep going, you won’t go anywhere. Don’t give up and keep a positive attitude.
Go for a stroller walk after dinner. Every night after dinner, my husband and I like to take the kids out for a stroller walk. It is such a nice way to wind down before bedtime and we also get to bond and talk. It does not feel like a workout, but it is just a little something extra to keep you on track.

I have had so many ladies ask me about Diastasis Recti. While I personally did not experience this, I have worked with many clients who have.

First of, what is it like to have DA? Think of your ab muscles being held together by a zipper. When you have Diastasis Recti the zipper splits in the middle and the two sides are separated.

What are the signs of DA?

A doming or buldging right around the belly button.
A gap of two finger widths or more.

Please keep in mind that the gap may run anywhere down your linea alba or abdominal midline.

Who’s prone to DA?

Overweight individuals carrying most of their weight in their abdomen.
Those who perform exercises incorrectly or with bad posture.
Women who are pregnant.
Women who gain more than the recommended amount of weight during pregnancy.
Women with multiple pregnancies or whose pregnancies are spaced closer together.
Women who are pregnant with more than one fetus at once (twins, triplets, etc).
Women over the age of 35.

How do I know if I have DA?

This simple self-test will help you determine if you have diastasis recti:

Lie on your back with your knees bent upward, as if you are in the starting position for a crunch exercise.
Place your fingers right above your belly button.
Raise your head and shoulders off floor as if you are performing a crunch exercise.
If you can feel a gap or see a buldging, then you could have a diastasis.

Exercises to Heal Diastasis Recti

Heel Drops

Lie on your back and lift the knees over the hips. It’s very important to make sure the knees do not come any close to the chest. Use those hip flexors to stabilize! Place your hands on your tummy or at your sides, wherever it’s comfortable

Drop on foot down to the floor and tap your toes. Immediately lift the leg up again as the other leg comes down and taps. Use quick exhales to help you. Keep your back to the mat at all times. Modification: Come to your elbows

Heel Slides

Place your finger tips just inside your pelvic bones. Maintain your neutral spine. Activate the muscles under your finger tips by pretending to zip up a tight pair of jeans. Your pelvis should maintain this same position as you straighten one leg, return to start, and repeat on the opposite side. Repeat 10 times maintaining the same position.

Single Leg Deadlift

Keeping that knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.

Side Plank

Lie on side on mat. Place forearm on mat under shoulder perpendicular to body. Place upper leg directly on top of lower leg and straighten knees and hips. Raise body upward by straightening waist so body is ridged. Hold position. Repeat with opposite side.

Abdominal Breathing

Lay on your back, knees bent, with the arch of your back pressed against the ground (you want a flat spine). Place your hand on your belly and take a deep breath, trying to expand your abdominal muscles to push your hand up and away from the floor. As you exhaled, contract your abdominal muscles and pull your belly button towards your spine. This “pulling your belly button towards the ground” action is the foundation for all of the other exercises to follow. You can do this simple exercise in repetitions of ten several times throughout the day until you feel that you have a good grasp on the technique.

Pelvic Tilts

Lay on your back with your knees bent. This time curl your hips towards your ribcage while engaging your abs and pressing your lower back into the ground.

Bodyweight Squats/Wall Sits

The Diastasis Recti Workout Plan

Day 1:

3 Rounds:

Wall sit x 30 seconds
Pelvic Tilts x 15
Single Leg Deadlifts x 10 per leg
Side plank x 10 seconds per side
Heel Slides x 10 per heel
Heel Drops x 10 per heel
Bodyweight Squats x 10

Day 2:

Brisk walking – 20 minutes
Abdominal Breathing – 5 minutes

Day 3:

3 Rounds:

Wall sit x 45 seconds
Pelvic Tilts x 20
Single Leg Deadlifts x 20 per leg
Side plank x 20 seconds per side
Heel Slides x 20 per heel
Heel Drops x 20 per heel
Bodyweight Squats x 20

Day 4:

Brisk walking – 30 minutes
Abdominal Breathing – 10 minutes

Day 5:

3 Rounds:

Wall sit x 60 seconds
Pelvic Tilts x 30
Single Leg Deadlifts x 30 per leg
Side plank x 30 seconds per side
Heel Slides x 30 per heel
Heel Drops x 30 per heel
Bodyweight Squats x 30

Day 6:

Brisk walking – 20 minutes
Abdominal Breathing – 5 minutes

Day 7:

REST

Moves to Avoid for Diastasis Recti

Any moves that cause the abs to bulge away from the body (put your hand on your stomach while doing a crunch to feel it for yourself) can worsen your DA by putting extra pressure on those weak muscles causing them to split even further.

Here are some common “no-no” moves for avoiding them attempting to treat and heal Diastassi Recti. Once your diastasis is healed, these exercises can be added back into your routine, but it is important to avoid them while rebuilding your foundational.

Moves to avoid when healing DA are:

crunches
some quadruped exercises
frontal planks
sit ups
oblique twists
Russian twists
push ups

Wearing an Abdominal Binder or Girdle to Heal Diastasis Recti

My favorite postpartum girdle is the B.F.F. from Belly Bandit. The reason for wearing one of these magical things is the main fact that it helps to shrink your belly after giving birth. No, I am serious! You wear it immediately after giving birth (I strapped mine on at the hospital within two hours) and it helps to shrink your uterus back down to its original size-sometimes even smaller! However, it is NOT a waist trainer so DO NOT WORRY. It is much gentler and doctors actually recommend them. So what can it do for DA, exactly? It acts as a binder to help hold your abdomen together as it heals and retracts back together. In some cases, postpartum girdles have completely healed Diastasis Recti in some ladies! Oh and for C-section mommies, the girdle is a wonderful idea because it helps to hold your incision together. The most common complaint after women have a c-section is that they feel as if their insides are gonna fall out. Yeah, you will feel snug as a bug with this!

Consider and Correct Your Body Alignment

Your posture is everything, people. This is honestly the main way to prevent DA from every happening. Be careful with how you get out of bed in the morning. Instead of sitting straight up, try rolling to your side. When working out, be sure to use good form and to not do the moves carelessly. Speaking of working out, avoid any abdominal exercises that will put extra pressure on your abs as this is a one-way ticket to getting DA. When carrying your kids, be very careful with how you do it. Same goes with lifting heavy objects-use your legs and not your core to lift! Good posture is essential for core activation – if your posture is slumped your core abdominal muscles won’t work as well. Sitting tall with your chest lifted, spine tall and normal inward curve in your low back is the best position for core activation.

Preventing Diastasis Recti During Pregnancy

I recently wrote a super detailed blog post on how to prevent DA from occuring during pregnancy. Most cases of DR actually happens during pregnancy, but goes unnoticed until after you give birth and you are left with this nice, pretty tummy pooch. You can read my blog post here on preventing DA during pregnancy.

Now, for my C-section mamas..

So you had a cesarean section, now what do you do for exercise? Whether it was planned or an emergency cesarean, it’s time to rehab those core muscles. But first, there are a few things you should know about your C Section.

The external bikini scar is horizontal, but the inside incision of the abdominal wall is vertical. Trust me you wouldn’t want it any other way. The good news is that if you had a diastasis rectus (split of the abdominal wall) or a hernia, it was repaired during the surgery. Just remember that the scar is layers deep. Your internal organs were also moved around and exposed to air. It takes a few weeks for things to find their position again. In the meantime, gas pains and little twinges are normal.

Physiological healing time for any body part is about 6-8 weeks so first give yourself some time to heal. Once you get your doctor’s approval, you may ease into some rehabilitating exercises to help strengthen those cut muscles.

Here are some exercises to avoid until you are completely healed up:

Crunches, sit-ups, leg raises, and front planks
Running, jumping, step ups
Heavy overhead presses
Heavily weighted exercises
Anything with direct downward pressure on the pelvic floor, such as a barbell back squat.

Here are some great moves for healing your C-Section tummy:

Diaphragmatic Breathing

Lay on your back with knees bent. Take deep breaths expanding your ribcage. When you breathe out, make sure you exhale completely which will facilitate a light contraction of your abdominal wall. As you improve straighten your legs until you are completely flat on your back. Repeat 10 times. 2 times per day.

Forward Bend

Stand with your feet 3 to 4 feet apart and your hands on your hips. Extend your arms over your head and bend forward at a 90-degree angle, keeping your back flat. Return to starting position. Do 4 to 8 repetitions.

Modified Cobra

Lie on your stomach with your palms flat next to your shoulders. Your elbows should be tucked into your rib cage. Lift your head and neck off the floor, but not so much that it strains your lower back. Suck in your navel as if you were trying to lift your pelvis off the floor. Return to starting position. Do 4 to 8 repetitions.

Pelvic Tilt

Lay on your back with knees bent. Pull your belly button to your spine to tilt your tailbone up while flattening your back. Relax down. Repeat 10 times.

Bird Dog

From hands and knees, activate your core muscles and raise one arm and the opposite leg. You can look down at your baby, maintaining neutral posture while you alternate sides. Repeat 10 times. Add a rattle or toy to your hand and really make your baby giggle while toning at the same time.

Cat/Cow Pose

This yoga move is a great way to get your core activated. On your hands and knees, pull your belly button to your spine to round your back while exhaling. Sag your back as you raise your head on inhale. Coordinate the motion with your breath as you repeat 10 times

Heel Slides

Kiss the Baby

From your hands and knees, bend your elbows to kiss your baby. Babies love to watch you go up and down. Repeat at least 10 times. This exercise progresses to knee push ups or the plank maneuver.

Modified Side Plank

Lie on your side and prop yourself up on your elbow. Extend the forearm straight ahead from the elbow, palm down. Bend the bottom leg about 90 degrees so the foot goes behind you; the top leg extends out. Rest the hip on the mat. (Beginners: Slide a pillow or yoga block underneath the hip to help with range of motion.)

Squeeze the bottom oblique and lift the hip from the floor. Try moving only a few inches up and down instead of returning the hip to the floor. After six to eight reps, tap the floor again. Try not to crunch the supporting shoulder!

Heel Drops