At 7 months pregnant, I am still able to do a total body workout from start to finish. As a prenatal exercise specialist, I of course take the necessary precautions and have been cleared for regular exercise by my obstetrician. This morning, I completed the following TOTAL BODY STRENGTH TRAINING workout and followed it up with 20 minutes of cardio pushing my daughter in her stroller to brunch with my family. So long as you have history of regular exercise (and are cleared with a physician), there is no reason as to why you cannot continue to workout as you always have.
Your body will thank you for it, as will your baby!!
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This recipe has become a neighborhood favorite among the kids that live in my condo complex! I made it one day for my son and soon, the whole neighborhood of kids were surrounding him hoping to taste these homemade popsicles. They are tropical in flavor and a great nutritious alternative to store purchased, artificially flavored, and sugar loaded options.
Recipe: 100% Fruit Juice Homemade Popsicles
(purchased in single serving sizes from Trader Joe’s)
– Mango Smoothie
– Orange Juice
– Tart Cherry Juice
For this recipe, I’ve used anything from IKEA cups with a plastic spoon inserted, to ice cube trays with toothpicks, to make-at-home reusable popsicle kits.
1. Take a 32 oz thermos or measuring cup and fill it 3/4 of the pre made mango smoothie (approximately 1.5 cups).
2. Next, add 1/2 of the orange juice, approximately 1 cup.
3. Lastly, add 1/4 cup of the tart cherry juice and mix all the juices together until combined.
4. Fill your popsicle container of choice with this tropical juice mix and freeze for 2.5 to 3 hours, or until frozen through.
The popsicle my daughter is seen eating here was another recipe that I made which included pureed blueberries and tart cherry juice. She loved it also!
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This workout is designed with the function the the Lumbo Pelvic Hip Complex in mind – or in other words, the BUTT area. The idea is to work this hip complex in multi planes. This is not only good for the function of the LPHC, but is the best way to work the glutes!
Here is an summary of the workout:
Download the Full Version of this Workout (with photo and full instruction): Ultimate Butt Workout
To learn more about Fawn Heart Cronin, NASM CPT, please visit www.fawnheartcronintraining.com
When it comes to clean eating, it seems far simpler to do alone than for the entire family. However, eating clean as a family is a lot easier than you think.
Here are 5 ways to kickstart your family on its way to clean eating:
1.) Begin every meal with either a fruit or vegetable. This will not only aid in the digestive process, it’s a great way to satisfy the need to snack while dinner is being prepared without overeating.
2.) Don’t Cook a Separate Meal for Your Children. If you are having salad for dinner, offer the same to your children. I started this early on with both of my children and it has worked wonders as they openly ask for fresh cut fruit and vegetables first thing in the morning along with their breakfast items and during dinner preparation.
3.) Plan Ahead. One of our most difficult jobs as mothers is to make sure that every pick-up, drop-off, and activity is planned so that the day goes as smoothly as possible. Why not plan ahead with meal times as well? For me, this means planning out times to head to the supermarket (for some of us this is multiple times a week) and making the time to prioritize meal time. Find a few healthy recipes online and head to the supermarket to start!
4.) Start the Day off GREEN. In my home, the rule is that every breakfast must include something that is organically green. For my children, this usually means eating sliced cucumber with their breakfast and for myself, making a green juice by Natalia Rose. This gives us all the kickstart we need to boost our energy in the morning and sets us up for success in making healthier choices throughout the day.
5.) Make Treats Healthy AND Fun. Everyone loves a treat during the mid afternoon, especially in the hot summer months where an ice cream sundae seems like the ultimate choice. Does this mean that you can’t indulge? Not at all! It’s a great opportunity to get CREATIVE. I myself love to make my kids Homemade Popsicles from 100% fruit juice. The neighborhood kids flock to my door to grab one whenever I give my son one after running around outside. Do you prefer a sundae? Opt for frozen yogurt instead topped with fruit and melted dark chocolate. (No Nesquik! Keep your foods WHOLE!)
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Staying Active with Your Kids This Summer
The summer is all about enjoying the outdoors, relaxing, and reaping the benefits of all our hardwork through the colder months. But, it also means SCHOOL IS OUT!
So, how will you keep your kids entertained and stay active at the same time?
1. Run through the sprinklers – TOGETHER
2. Create a scavenger hunt that requires you to walk to find the items. A metro park is a great place to do this.
3. Have a family relay race in the yard or at the park. Make it fun so that the winner receives a fun summer treat or combine with #1.
4. On rainy days, play make-believe. Create scenarios where the living room may be a jungle, where you have to crawl down and around different rocks (chairs), trees (lamps), and sneak by animals (stuffed animals) to get to your tent (bed sheets draped over furniture).
5. Climb on the jungle gym at the park – TOGETHER. Repeat until you as the adult start to feel sweaty.
6. Plan a bike ride together. If your children are old enough to ride their own bikes, choose a bike path, metro park or section of your neighborhood where you can all ride safely together. If you’ve a little one or multiple little ones, invest in a bike buggy and turn your workout into an adventure for your child(ren)!
7. Create workout plans together. Before doing the workout, have your child(ren) help create the workout. You will be amazed to see the creativity that they can bring and how much more challenging your workout can be with a little help from your kid(s)!8. Follow a tv or dvd workout together. Whether I’m doing kickboxing or a core workout, when my son sees me doing a workout on the tv, all he wants to do is join in.
9. Have a dance party! Make a playlist with your little one(s) of your favorite dance songs and and let your bodies wiggle! Don’t stop dancing until the entire playlist is finished!
10. Play a family sport outside. Maybe this is as simple as a game of freeze tag, or it’s a larger family affair of holding a softball tournament. Make it even more fun by grilling out afterward, and picking up the game again when meal time is finished!