quick easy workout while the baby sleeps

   Life can't get any better than it is right now with my son. With so many trial and errors we have established a great routine very quickly. I had him sleeping through the night by 7-8 weeks old. Pretty exciting I must say, I mean who doesn't like sleep I know I do.  Since I enjoy sleep so much I have taken these last few months to crawl back in bed after his 7 a.m. feeding in which he eats and goes right back to sleep. God has blessed me with one amazing kid. Now that I have enjoyed sleeping in the last almost 5 months it's time to switch up my routine a bit.
    Starting this week I wanted to up my workouts a bit by getting in 2 workouts a day at least twice a week and extra cardio on my off days, which is a little challenging with bursitis in my right shoulder it limits me in a lot of upper body workouts. But taking my doctors advice (if it hurts don't do it) I have found a few light weight workouts I can do in order to keep my muscles strong over the next 2-3weeks. So today I woke up threw my gym clothes on, then Braxon woke up fed him put him back down and hit my garage for a quick gym session which consisted of :

100 jumping jacks
3 rounds of:
50 mountain climbers
20 sit ups
15 squats
3 rounds of:
20 15lb curls with dumbells
12 hammer curls
12 kettle bell swings with only 12lb and shoulder felt great

All in all a quick easy workout, followed by a protein filled breakfast 1 whole egg 3 egg whites with 1 piece of ezekial cinnamon raisin bread! And COFFEE with heavy whipping cream and honey to taste. First day up and going I might need caffeine all day to make it through my workout tonight.

I was able to watch my little guy my entire workout. He looks so peaceful

quick delicious sauce for salmon

  On my way home tonight from crossfit I knew I wanted salmon for dinner so I brainstormed a new sauce I could make. I was craving a sweet sauce instead if spicy tonight. So here is what I came up with and might I add it was delicious!

I'm going to start out by apologizing for my measurements when I make my recipes I just add my ingredients without measuring so advice I like to give is always test taste before cooking anything. I learned that real quick when I started baking paleo recipes, everyones taste buds are so different. For this sauce I started out with my Braggs liquid amino. I then added about 4tbs of agave and honey, 1tsp of vanilla extract, 1/2-1tsp of ground ginger,1/2-1tsp of ground mustard.  I then seasoned salmon with sea salt and and pepper then rubbed my sauce on it and finally drizzled more honey on it right before it went on the grill. As my husband barbecued it he keep applying the sauce.  And because I love extra sauce on my meat I drizzled a little more on my salmon right before I ate it. Hope you enjoy!

toned arms before summer

It's just 6 weeks!!! Take the challenge once you complete the first 6 weeks move up in reps and weight the next 6 weeks. During the first 6 weeks start with a comfortable weight and 8-10 reps 2-3 times each exercise. The next 6 weeks try 15 reps and move up 2-5lbs in weight. Perfect timing for summer

after pregnancy chiropractic

  I have been one busy mom! Just when I think I have my crazy schedule figured out I come to another speed bump.  So my new look on my life and gym schedule is to just wing it. There seems to be no such thing as a schedule these days with extra curricular activities. I decided this week I will be getting my WODs in at whatever time works best for my family and I. This will take me out of my comfort zone, from working out with my friends to meeting new athletes in our gym and getting to know everyone alot better.  Now that I had a week of recovery I'm feeling fabulous again thank goodness.  After focusing on my health and strength my next step has been to focus on my injured shoulder.  I started this process with a trip to the chiropractor today.  I like to be as natural as possible and after months of trying to heal my shoulder myself I finally realized I might need a little extra help. I would like to avoid doctors if it's something minor and after lots of research I came to the conclusion that my back and neck are all out of alignment after pregnancy ,which is all connected to nerves and muscles in our shoulders. Sure enough I think I was right after my first trip to my chiropractor I already feel a difference.
         Throughout pregnancy and after labor our bodies have shifted in so many different positions. After my son was born I would get a constant pain in the back of my head.  I just assumed it was apart of my allergies and cold season but I was wrong. Everything I have been feeling since I was about 7 months pregnant is all from my pregnancy and also tweaked back. Not only can a chiropractor help after pregnancy but also during.  A chiropractor can help you establish pelvic balance and alignment.  This helps reduce discomfort for mom and baby and it also helps to get baby in the best position for delivery. Pretty awesome right?  So now after birth help. After delivery the mother's pelvic obviously changes these changes can bring discomfort with just walking or sleeping. It can also be beneficial to mobilize the upper and lower back region. Some of the most common conditions treated are sciatica or pelvic pain as well as middle back pain.  In my personal experience I had neck,shoulder, and sciatica was beginning.  Everybody is different my personal situation has been a combination of pregnancy  as well as working out during and after pregnanc. Instead of getting in to see my chiropractor I just tried to roll it out, and massages but eventually things got progressively worse. So learn from me anytime things feel a little tweaked go get it checked out better to be safe than injured. So now I end my day super excited not only do I feel great but my shoulder is also on the road to recovery. I willl be really kicking butt in the gym soon!

low immune system/ benefits of wheatgrass

        Sorry it's been a few days.  Hope you all had a great and healthy weekend. This mom had an an interesting one.  I came down with the flu for the second time in about 4 weeks. Talk about frustrating.
          Having a baby takes a lot out of you.  It wears down our bodies natural defenses to fight off viruses.  Plus I've been on augmentin which kills all good bacteria. So pretty much my body didn't stand a chance against any virus.  But thank goodness for being so healthy I am able to fight these viruses off. Personally it has seemed I spend weeks doing all the right things, getting my new life as a mom figured out and over come one sickness to encounter another a week later. It can be so discouraging.
          My doctor says it takes the body a full year to recover from birth.  As much as people feel I should not be working out because they think that's what gets me sick, it's actually the complete opposite.  Working out is great for the body and a great way to help build up your immune system. If you read up on it you will come across many articles that say healthy diet and exercise are great for your immune system. Do I agree with people that my immune system is down why of course, but what also needs to be taken into consideration is I am not only working out Im a full time mom,wife, and have a full time job.  This girls plate is full! So my resolution to this problem is: take everyone's concern into consideration listen to advice carefully but most of all I will continue listening to my body. After my 2 week break from the gym I have felt better than ever I just happen to be one of the lucky ones who caught the flu twice.
          So now that I can eat again back to my daily shot of Wheatgrass. I know many of you probably think "GROSS" but maybe if I let you know some of the benefits it may change your mind. To start wheatgrass is the best source of living chlorophyll you can get. Chlorophyll is so beneficial to our bodies the list can go on forever, but just to throw a few out there it neutralizes toxins, purifies our liver, and improves our blood sugar.  Now here's just a few benefits of wheatgrass the list is almost endless. And just from experience this stuff truly helps not only do I feel great but I swear it helps with joint pain and inflammation as well.  It is a superior detoxification agent compared to carrot juice or other vegetable fruit juices.  Helps store energy its especially good for athletes because it is a juice it is assimilated within 20 min or less.  It contains a full spectrum of vitamins and minerals.  It cures acne, acts as a detergent for our bodies, helps sore throats, eczema and psoriasis and also great for arthritis. I know a shot of "grass" sounds disgusting but it truly does not taste bad.  So next time you have a few extra minutes stop and try one and the way I enjoy mine is I take my shot then suck an orange slice as a chaser. So yummy!! Hope you enjoy!

quick crossfit workout at home:challenge yourself

 Quick crossfit workout at home

5 rounds for time (Rft)

20 push-ups
40 sit ups
50 squats
Enjoy! Time yourself write it down do this workout once a week see how much you improve each week. Just a fun easy challenge for yourself.

crossfit after baby 4 months postpartum

  I hope everybody had a great and healthy weekend I know I did! I officially started the crossfit open. I completed 14.1 (our 1st wod) twice. Since I am a mom on a mission I was not satisfied with my first score so I did my wod again on Sunday. Even though my score was not near what all the others did I was very proud of myself. Not only did I improve my score by 35 reps it was a difficult workout in general because 1 I have an injured shoulder and 2 I barely have my double unders down and I pushed through it all. I say complete success.
   I am officially 4 months postpartum and have to admit some days in the gym seem like such a challenge. A challenge emotionally and physically. I had a vision that I would just jump right back where I left off once my son was born. I mean why wouldn't I? I worked out right up to the day he was born (2 weeks late). Boy was I wrong. I have no idea what I was thinking. I mean my body just went through what will probably be the hardest most strenuous thing I will ever do in my life. I pushed out a baby it wasn't exactly a little jog in the park. On a positive note thank god for crossfit and being in the best shape of my life I was able to push for 3 hours and by God's amazing grace some how avoided a c-
section.
     Crossfit after my son was born has def been different. I have days I wonder where my strength went or endurance.  I watch other girls fly by me or lift heavier than I can when I once use to be one of those girls.  As much as I tell myself I just had a baby my competitive side gets the best of me. I want to be with my friend and keeping up with them like old times. So here I am 4 months later and finally feeling like myself again. I have my diet dialed in I had to switch a few things up because things that worked before just don't now. I get great sleep which plays a huge factor as I recently talked about. And I am incredibly focused. I'm ready to hit beast mode and go to my full potential but my body isn't as advanced as my mind.  After everything I have read up on even top crossfitters have not got back to themselves til about 6 months postpartum.  So I think I'm right on track.  Good things will be coming my way shortly,in the gym that is. God has already blessed me with my son,husband,family and a healthy life.  Good things come to these who work for it and this mom will not be giving up anytime soon.   Remember you have got to have a positive mind to achieve your goals no matter how far fetched they seem.