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Simple Home Workouts for Moms

Tips for a Fit 3rd Trimester

Published on Aug. 17, 2015 at midnight by XC

Hey Ladies! Hope your Monday is off to a great start. Today I am here to share some of my tips for a Fit 3rd Trimester. I hope those of you who are expecting find this helpful and feel free to share this post with a friend who’s expecting. In case you missed them, here are my tips for 1st and 2nd trimester as well.


I’ll be 34 weeks tomorrow, so I am well into my 3rd trimester now and want to share some ways I am striving to stay fit as my delivered date gets closer.
1) I am staying hydrated – This is especially important since I am pregnant during the summer, but staying hydrated helps you anytime of year. Muscle cramps, especially charlie horse cramps in your calves at night, are much more prevalent during 3rd trimester and staying hydrated can help you avoid them. Braxton Hicks contractions (pain free tightening of your uterus) can also be more common when you are dehydrated. I’m keeping a water bottle nearby to remind myself to drink lots of water. Yes, that equals lots of bathroom trips, but it just comes with the territory in your 3rd trimester.

2) I am staying active, but resting as needed – As your body gets bigger, your workouts will probably change yet again. I am now doing all low impact exercise (i.e.: no jumping) because that’s what feels best. Lots of walks, pilates, barre, and strength workouts. My workouts tend to be a little shorter now (30 minutes or so) and I take brakes as needed.

Salad in a Jar

Published on Aug. 10, 2015 at midnight by XC

Hey Ladies! Happy Monday to you. Lately, I have been trying to simplify things on the healthy eating front in preparation for the arrival of baby #2. One of the ideas I have been loving is the Salad in a Jar concept.

If you follow me on
It was so delicious, easy to transport, and simple to prep ahead of time. The great news is that you can create a salad in a jar with whatever ingredients you have on hand and whatever foods you like best.

Now there is a little method to the madness, especially if you want to be able to prep a few at a time that will save in the fridge for several days. Here’s the basic structure for a Salad in a Jar. It’s all about the layering!


Now if you are feeling creative, go ahead and create your own combo. If not, I have pinned several great recipes to our Health Eating Board for you to try.

If you try a salad in a jar this week snap a picture and tag @mytailoredfitness so I can see your creation!

(Image Source Unknown)

Category: Nutrition

Getting back on Track

Published on Aug. 3, 2015 at midnight by XC

Hi Ladies!

As we move into August and schools are getting ready to start, you are probably starting to get back into your normal routine. Summer can be a blast, but it usually causes us to get off track with our workout routines. If you can relate, here are 3 quick ways to get back on track.


1) Schedule your workouts – As seasons change and life shifts, you may need to re-evaluate your workout schedule. What used to work for you may not work anymore. Take a clear look at your typical week and where your workouts might fit best. What time of day? What days of the week? Make it a goal to get in at least 4 days of 30 minutes a day to make sure you see results.

2) Simplify your workouts – Sometimes we complicate our workouts. If you are shooting for 4 days, not all 4 workouts need to be at a studio/gym. Workouts at home are faster and can be just as effective. Try one of our free workouts on the app and see how awesome a home workout can be.

3) Hit the H20 – Temperatures are probably still warm and one of the simplest ways to start eating well again is making sure to stay hydrated. Drinking enough water will make sure you can distinguish between hunger and thirst and replacing other beverages with water can help cut calories. I have one of the Starbucks cold cups with a lid and straw and I keep it near me all the time filled up with ice cold water. It really helps me drink more water throughout the day!

Tailored Fitness Members, you can also take advantage of our 10 day Reboot Challenge that starts today! Just log in and look for your first workout. I have a 10 day plan to help you get back on track full of my favorite workouts from the app!

Here’s to a healthy August!

Category: Fitness

Motherhood without Judgement

Published on July 27, 2015 at midnight by XC

I hope you’ll give me permission to go a little off topic today. It’s certainly not a new topic of discussion, but it’s one I have faced head-on lately and I want to share my thoughts.

Being a mother is an incredible blessing, but let’s be honest it can be quite confusing. Long before your baby is even born, you are faced with a myriad of decisions about motherhood. From how you will bring your baby into this world (drug free, natural, c-section), to how you will feed your baby (nursing, formula, both), to how your baby will sleep (co-sleeping, crib, bassinet), to whether you will work (stay at home, work at home, working mom). And truly that’s just the beginning!


I have always hated making decisions. I’m a recovering perfectionist and I often end up with analysis paralysis as I try to decide what the “right” choice is and now that I’m a mom, I now not only have to make those decisions for myself, but for my daughter as well. And to be honest, there are a lot of times as a mom that I’m not 100% confident in my decisions. There’s a lot of trial and error in motherhood and I think if we are all honest with each other, we are all just trying our best to figure out this motherhood thing.


I think the insecurity that many of us feel about our mothering decisions sometimes makes us defensive and judgmental.

Summer Corn Salad

Published on July 20, 2015 at midnight by XC

Hi Ladies! This week I want to share a delicious summer salad recipe my mom has been making lately. It’s the perfect summer salad because it’s light, crisp and full of seasonal ingredients. It was created by Whole Foods and I love every salad I’ve tried there! It’s become a staple around here and I know you’ll love it too.


Serves 4

Ingredients:

6 ears of corn on the cob, shucked, kernels cut from the cob
2 roma tomatoes, seeded and chopped
1/4 cup diced red onion
1 green bell pepper, seeded and chopped
2 tablespoons extra virgin olive oil
1/2 c loosely packed cilantro
Juice of 1 lemon
Juice of 1 lime
1 clove of garlic, more to taste
1/2 teaspoon sea salt
fresh ground pepper to taste

Directions:

Place a large pot of water on the stove over high heat. Once water is boiling, dip the corn on the cob in for a few seconds. Corn will darken a little in color. Then let it cool and cut the corn off the cob.

Place corn kernels, tomatoes, onion and green bell pepper in a serving bowl. In a blender, puree olive oil, cilantro, lemon and lime juice, and garlic. Add salt and pepper to taste. Toss olive-cilantro mixture with vegetables to combine well. Taste and adjust seasoning before serving. Enjoy and if you try it, snap a picture and share it on social media and tag @mytailoredfitness so I can see! Have a fabulous week.
(Photo and Recipe from Whole Foods)

Category: Nutrition

Pre/postnatal Core Video

Published on July 13, 2015 at midnight by XC

Happy Monday Ladies! Hope your weekend was great. We are in full house project mode over here. After 2 years we finally have furniture in our front room!
Now people won’t come to the front door and ask if we just moved in because the room is totally empty. A big thanks to my husband’s cousin for her awesome interior design advice to help us create a room that’s pretty and functional. It works as an entryway, playroom, workout room, and sitting room all while looking great! You’ll probably get an up close look in the next videos I film.


Today I want to share a 5 minute core video with you that is designed specifically for during pregnancy and to ease back into core work postpartum.

During this pregnancy, I have been working my core differently than the first time around. I have been doing a lot more pilates and barre inspired moves that focus on the transverse abdominis and I’ve noticed a big difference in how strong my core has stayed. From a practical standpoint, this has meant no back pain and better balance even as my belly grown in my third trimester.

The transverse abdominis is the deep core muscle that wraps around your core like a corset. This is the perfect one to work during pregnancy because your 6 pack abs (rectus abdominis) gets stretched out during pregnancy and doesn’t function well.

Coconut Lovers Dessert

Published on July 6, 2015 at midnight by XC

Nothing says summer like coconut! I came across this recipe a couple months ago when searching for fun dessert to bring to a family event. I made a couple swaps to the ingredients and loved the result. A sweet coconut treat!


Ingredients:

3c unsweetened, shredded coconut
6T coconut oil
1/2c coconut sugar
2t alcohol free vanilla
2/8t salt
A handful of chocolate chips, melted (optional)


Directions:

Put first 5 ingredients in a food processor or blender
Combine until the mixture is blended and sticks together.
Remove the mixture from the blender and form into balls.
Drizzle melted chocolate over balls.
Put into fridge to firm up for a bit.


Enjoy and let me know how you like them!

(Original Recipe from Wholenewmom.com)

Category: Nutrition

5 min Buns Workout with a Ball

Published on June 29, 2015 at midnight by XC

Hi Ladies!
Happy Monday. I’m popping into your inbox to bring you an awesome buns workout video! In the summer, our buns and legs are on display in shorts and swimsuits, but more importantly, strong glutes are functional for life.

This 5 minute video will lead you through a workout using one of my favorite pieces of workout equipment, an exercise ball. So click photo below and prepare to be sore tomorrow!

If you liked this workout, you will love our next members challenge. Starting next Monday, we will dive into a week long challenge focused on finding your best body after having a baby. It’s for moms in all stages of life, no matter how old your “baby” is and it’s a great workout series even if you aren’t a mom. You can pick your phase based on how far post-partum you are and the level of intensity you are looking for.


During the challenge you’ll get a full workout schedule with follow-along videos as well as exercise tips for new moms. To join us, make sure you are a Tailored Fitness member and check your email next weekend for all the details! Make it a great week!

Category: Fitness

Tips for a Fit 2nd Trimester

Published on June 22, 2015 at midnight by XC

Hi Ladies!

First of all, thanks to everyone who participated in our #TFplank challenge last week. I LOVED seeing all your posts. In case you missed it, you can see the details here and start whenever you are ready!

I wanted to pop in and give you a pregnancy update. Many of you have been so kind to ask how I am feeling. I am 25 weeks along now and well into my 2nd trimester. I am feeling so much better and really enjoying this part of my pregnancy. I want to share a few of the ways I am striving to stay fit during the 2nd Trimester for any of you other expecting ladies! (Here’s the post about Tips for a Fit 1st Trimester in case you missed it)


1. I am eating healthier

During my first trimester, I dealt with some nausea and some days just had to eat what I could keep down, even if that meant crackers and bread. Once I hit 15 weeks, I started to feel better and was able to get back to eating the way I normally do.
My food aversions are pretty much gone and I haven’t had too many crazy cravings. During first trimester, I couldn’t handle fish, a healthy food that I normally love, and now I am back to making fish at least once a week to get in those healthy omega 3 fatty acids. This is one of my favorite salmon recipes!

I am still following the hunger rule and I eat when I am hungry and stop when I am full. Some days I eat more than others, but that’s normal as the baby goes through growth spurts.

2. My workouts focus on strength

As my energy has been coming back, I have gotten back into working out consistently. There were just some days during first trimester when I needed a nap more than a workout. But I am feeling more energetic now and have been shooting for 4 to 5 days a week for 30-45 minutes each session.

My workouts have consisted mostly of strength training. I know from my last pregnancy that maintaining as much muscle tone as I can will help me avoid aches and pains during pregnancy and help me bounce back quicker afterwards.

I usually just open up the app and browse the Specialty Workouts section for 2nd Trimester workouts and then look for the ones that focus on strength. I’ve also been repeating some of the workouts from our recent Baby Bump Fitness Challenge.

For cardio, I have been hitting the hills in my neighborhood for walks. Sadly, this time around running hasn’t felt great for me, so I have been sticking to walking, but I am still work up a good sweat with the hills we have.

Finally, I have been taking one Barre class a week. I like the way that barre focuses on core stabilization work and also the way up keeps my booty and legs toned. Plus, I always try to keep learning and challenging myself so I can bring you ladies fresh things in our Tailored Fitness workouts.

3. I am still avoiding the scale

As I shared in my first trimester tips, I decided to pack up my scale during this pregnancy and it has helped a lot not to see that number climb and worry about how much weight I had gained. They still weigh me at the doctors office and I just look away. I know they will tell me if I am gaining to little or too much, so I just let them take care of that.

When am pregnant, my body just goes into autopilot. It gains weight when it wants and where it wants and I really don’t have much control over it. I am just doing my best to eat well and stay active so I can be healthy, but I am trusting my body to do what God designed it to, support a baby!

Sometimes this feeling of not being in control is frustrating. The pattern I have noticed is that I gain weight all over in the first and second trimester and in the 3rd trimester, that extra weight I gain helps the baby have what it needs when it puts on weight during the third trimester. It’s sometimes hard to look in the mirror and see that my arms and legs are thicker than I’d like.

Our culture portrays the idea that you should be “all belly” and not gain any extra weight, but that’s not how it works for most of us. I am still learning to embrace my curves and softer side and celebrate that it means I am growing a life.

3. I am finding clothes that make me feel good

To go along with #2, I am working harder this time to find maternity clothes that make me feel great. When I’m already struggling a bit with how I look, having clothes that fit me well and highlight what I like really helps.

I have a couple awesome friends who have blessed me with some hand-me-downs and I have also picked up a couple new things, but I have been pickier this time around. Here are my rules for buying something new right now:

1) Does it make me feel great when it put it on?

2) Is it practical for my everyday life as a mom?

3) Can I wear it during AND after pregnancy?

4) Is it nursing friendly?

I have found 2 great dresses recently that meet all these qualifications and I have been enjoying wearing them.

This blue dress is from Athleta, which you all know I love. It’s not maternity, but the ruching around the waist makes it great for pregnancy. It will be flattering afterwards as well and the buttons down the front will make nursing feasible. Plus, it’s my favorite color.


I also picked up this dress from Boob Design. It’s nice and stretchy for pregnancy, but will be super cute afterwards as well. Best of all, it has 2 layers up top, which allows for easy nursing access. Thanks to my friend Natalie for her blog post that introduced me to it.


Thanks for walking with me through this pregnancy and for all your support and encouragement. We can’t wait to meet this sweet baby girl come September and with each kick I feel, I just get more excited! Hope you ladies have a wonderful week.

The Perfect Plank + a Challenge

Published on June 15, 2015 at midnight by XC

Most trainers agree that the single most effective exercise for training your core is the plank. According to Geralyn Coopersmith, the global director of performance and fitness for Nike, less than 10 minutes of planking a couple times a week is more effective than a thousand crunches!

Yet unlike crunches, planks strength your back and can greatly reduce and prevent back pain, which so many deal with on a regular basis.

It’s also the perfect exercise for keeping your core strong during pregnancy because it helps you connect with and strength your transverse abdominus, the corset like muscle that wraps around your core.
Let’s take a look at how to get the most out of this exercise:


Perfect Form

1) Press your palms into the ground and think of spreading your shoulder blades apart.

2) Keep your neck long, gazing a couple inches in front of your hands

3) Keep your hips low so your body is a straight line from head to toe

4) Fire up your lower body by pushing back through your heels and tightening your quads and glutes

5) Don’t forget to breath! It’s natural to want to hold your breath during an isometric hold, but bring oxygen to your muscles as you breath slowly in and out

Make it harder

There are lots of ways to make your plank more challenging, here are a couple of my favorites.

Category: Fitness
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