Healthier Copycat Starbucks Mocha Frappuccino

Who's a fool for Starbucks Frappuccinos? I used to be, until I read the nutritional info out of curiosity. I bet you didn't realize that the average size carries anywhere between 300-400 per serving! Well, I had no clue either. I decided to create my own version at home to cut myself the calories and keep my wallet full.

Healthier Copycat Starbucks Mocha Frappuccino

Ingredients

 1 1/2 cups crushed iced
2 tbsp dark cocoa powder or 1/4 cup 70% or higher dark chocolate chips, melted
¾ cup strongly brewed coffee or one shot of esspresso
 ¾ cup almond or coconut milk
2 tablespoons honey or 2 packets of Stevia for sweetness
1/2 tsp vanilla extract
Paleo coconut whipped cream, made fresh using this recipe

Instructions

Combine all ingredients in a blender except whipped cream.
Blend until smooth.
Pour into a glass and top with whipped cream and garnish with extra melted dark chocolate.



Approximately Nutrition Facts Per Serving

Calories 210

Calories from fat 110

Momme Meals Go Chews Review

Hi ladies! 

I have something yummy to show you! Today, I am reviewing an amazing breastmilk boosting, deliciously organic, energizing snack made by Momme Meals. Developed by Kristen Bocanegra, Momme Meals is dedicated to making life, a tasty healthy happy life, easier for moms and their growing families. She created her home business in her own kitchen when she was brainstorming ideas of what to make for her pregnant best friend to ensure she got the nutrition that she and the baby needed. Very sweet, right?

Their philosophy?

• Work with only the freshest, seasonal most nutritionally dense ingredients
• Support agricultural sustainability by sourcing locally when possible
• Incorporate only organic and all-natural ingredients (100% non-GMO)
• Review each of our recipes with a registered dietician
• Provide foods you can trust for you and your family

The yummy snack that I am reviewing are called Go Chews! These yummy little nutritious blocks remind me of Larabars-but fresher & better for you. I am going to warn you-you cannot stop after just one bit. I literally ate the bag in ONE DAY! I sadly, didn't offer my husband any on the excuse that they are for my milk. Sad, but true. They are THAT good. And yes, I pumped lots the next day-I was amazed! I also found myself having more energy around my 2am feeding as well. It is a miracle snack for breastfeeding or pregnant mamas-or just because! They are made inside of a kitchen-not in a factory.

They are:

• Certified organic ingredients
• 100% vegan
• Soy-free, dairy-free & gluten-free
• Made in a peanut & tree nut-free facility
• Source of Omega 3 & 6
• No refined sugars
• No additives or preservatives
• Breastfeeding support through natural lactogenics & whole food ingredients

Here is a closer look at what's inside:

INGREDIENTS: Organic Dried Apricots (Unsulfured), Organic Gluten-Free Rolled Oats, Organic Blackstrap Molasses (Unsulfured), Organic Hemp Seeds, Organic Pumpkin Seeds, Organic Virgin Pressed Coconut Oil, Organic Coconut Flakes, Organic Cinnamon, Sea Salt.

I highly recommend this snack to any lactating mama or mamas to be. It is tasty, organic, and made from a kitchen filled with love.

To order your Go Snacks, visit the main store.
Also, be sure to checkout Momme Meals on Facebook & Twitter!

5 Days to Lusciously Lean Legs

There's no denying that a nice pair of legs can make any outfit look quite amazing. With summer in full gear, it is time to put the jeans away for the season, tone up those legs that have been hibernating during winter, and break out the Daisy Dukes you have been dying to wear!

Here is your 5 day workout to get you on your way to delicious, jiggle free legs:

Monday

10 Lunges

20 Calf Raises

30 High Knees

20 Plie Squats

10 Toe Touches

Tuesday

10 Jumping Jacks

20 Mountain Climbers

30 Second Wall Sit

20 Calf Raises

10 Side Lunges

Wednesday

10 Plie Squats

20 High Knees

30 Toe Touches

20 Calf Raises

10 Lunges

Thursday

10 Sumo Squats

20 Side Lunges

30 Second Wall Sit

20 Jumping Jacks

10 Mountain Climbers

Friday

10 High Knees

20 Second Wall Sit

30 Plie Squats

20 Calf Raises

10 Toe Touches

Demos

Side Lunges

• Stand with your feet set about twice shoulder width apart, your feet facing straight ahead.
• Clasp your hands in front your chest.
• Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees.
• Your lower right leg should remain nearly perpendicular to the floor.
• Your left foot should remain flat on the floor.
• Without raising yourself back up to a standing position, reverse the movement to the left. Alternate back and forth.

Wall Sit

• Stand in front of a wall (about 2 feet in front of it) and lean against it.
• Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, for 60 seconds.
• Come back to start and repeat, holding the squat at different angles to work the lower body in different ways.

Lunges

• Stand up straight, with your legs hip-width apart. Place your hands on your hips. Flex your abdominal muscles inward and upward.
• Step forward with your right foot approximately 2 or 3 feet (0.6 to 0.9m). The taller you are, the further you will need to step forward. Keep your back straight as your body moves forward.
• Lift your left foot up slightly, so that the toe is in contact with the floor, but your heel is not.
• Bend both of your knees at the same time. The aim is to make both of your knees stop at a 90 degree angle. Make sure your right knee does not go over your toe line.
• Pause in this position for 1 to 5 seconds. Stopping your forward momentum will help you to put more effort into rising from the lunge.
• Push off of your right heel to rise. Return your right leg to its starting position. Repeat with the left leg.

Squats

• Plant your feet flat on the ground, about shoulder-width apart.
• Point your feet slightly outward, not straight ahead.
• Never let your knees extend beyond your toes.
• Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
• Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
• Tighten your whole body when you perform the squat.
• Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
• Keep the upper body tight at all times.

Plie Squats

• Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
• Keeping abs tight and torso tall, bend knees 90 degrees; keep knees aligned between second and third toes and weight in heels.
• Press back to start; squeeze your glutes.

Jumping Jacks

• Assume an erect position, with feet together and arms at your side.
• Slightly bend your knees, and propel yourself a few inches into the air.
• While in air, bring your legs out to the side about shoulder width or slightly wider.
• As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.
• Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent

High Knees

• In basic high knees, you need to stand still with your feet hip-width apart. Pull your right knee towards your chest and keep it there for 3 seconds. Now move it back to the original position and then repeat the step.
• Now do the same gesture with the left knee.

Toe Touches

•  Lie on your back on an exercise mat on the floor with your legs touching and fully extended and your arms extended outward with palms down.
•  With your knees slightly bent, raise your legs straight up in the air until your feet are parallel with the floor.
• Reach your arms toward your feet, forming a 45 degree angle. Your head should still be on the floor. This is your starting position.
• Roll forward as you exhale, lifting your torso off the floor as you try to touch your toes with your fingers.
• Inhale as you slowly reverse the motion back to the starting position.
• Repeat for a complete set.

Calf Raises

• Stand on the edge of a step.
• Stand tall with your abdominals pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge.Rest your hands against a wall or a sturdy object for balance.
• Raise your heels a few inches above the edge of the step so that you’re on your tiptoes.
• Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles.

Mountain Climbers

• Start the exercise by lying face down on the floor.
• Straighten out your arms and then touch your knees down to the ground or floor.
• Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
• Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
• Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
• After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)

Sumo Squats

• Stand with your feet 6-12 inches wider than your shoulders and point your toes outward at around a 45° angle.
• Keeping your weight in your heels, slowly lower your bodyweight down.
• Make sure that your knees do not go over your toes.
• Lower your hips until your thighs are at least parallel to the ground (or as close as you can get), then slowly return to a standing position.

Peanut Butter Protein Pancakes to Die For!

Who doesn't love pancakes?  Who doesn't love peanut butter? Combing the two makes the most delicious and moist pancakes! Say goodbye to IHOP because after you have these, there is no going back.

Here is a recipe you are sure to love:

Ingredients

• 1 scoop of vanilla protein powder
• 2 egg whites
• 2 tablespoons of natural peanut butter
• 1/4 cup almond milk.
• 1/3 cup rolled oats
• 1 tsp vanilla

Directions

1. Blend all ingredients together in a food processor or blender.
2. Pour batter onto a heated skillet.
3. Flip sides after 2 minutes.
4. Enjoy!

5 Day Killer Ab Workout

My abs haven't always been my #1 asset. There was once a day where they were not very defined and I had lots of work to do. Clean eating as Ive said before helped LOTS. But a few of my favorite ab exercises (below) helped make them "pop" out!

After pregnancy, I have got my work cut out for me to get back to where I was once, but I am proud with how they are at the moment-thanks to staying healthy throughout my pregnancy. They are flat which is great but I want my muscles to POP! I know with time and hard work, I can get them back 100%.

Whether you are going on a summer cruise or just headed to your neighbor's pool party, here is a 5 day total ab workout plan to get your abs to where they need to be! Be prepared to sweat a little!

Monday

1. 20 Reverse Crunches
2. 30 Russian Twists
3. 40 Second Side Plank
4. 30 Mountain Climbers
5. 20 Scissors

Tuesday

1. 20 V-Ups
2. 30 Mountain Climbers
3. 40 Side Jackknives
4. 30 Burpees
5. 20 Second Side Plank

Wednesday

1. 20 Second Plank
2. 30 Scissors
3. 40 Reverse Crunches
4. 30 Sit Ups
5. 20 Bicycle Crunches

Thursday

1. 20 Bicycle Crunches
2. 30 Side Jackknives
3. 40 Burpees
4. 30 Second Side Plank
5. 20 Scissors

Friday

1. 20 V-Ups
2. 30 Russian Twists
3. 40 Reverse Crunches
4. 30 Sit Ups
5. 20 Side Jackknives

Demos

Reverse Crunch:

1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
4. Lower and repeat for 1-3 sets of 12-16 reps.
5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

V-Ups:

1. Lie on a flat surface with your lower back curvature pressed against the surface. Hold on to a fixed and sturdy object behind you (such as one of the beams from a squat rack) or you can just have your arms by your side with the palms facing the floor. Your feet should be straight in front of you and the upper torso should be aligned with the arms behind you holding on to the fixed object.
2. Raise your legs to where they are off the floor. This will be your starting position.
3. Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
4. Go back slowly to the starting position as you breathe in.

Russian Twists:

1. Sit on the ground with your knees bent and your heels about a foot from your butt.
2. Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
3. Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
4. Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.

Sit Ups:

1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
2. Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
3. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
4. Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.

Side Jackknife:

1. Lie on your left side on an exercise mat with your legs extended straight downward and the right leg on top of the left. Place your left hand on your abdominals. Place your right hand behind your head. This is your starting position.
2. Raise your right let straight in the air while simultaneously raising your torso, bringing your right elbow toward your right leg.
3.  Hold for a moment and then return to the starting position.
4. Repeat for a complete set and then switch sides.

Mountain Climbers:

1. Start the exercise by lying face down on the floor.
2. Straighten out your arms and then touch your knees down to the ground or floor.
3. Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
4. Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
5. Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
6. After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)

Scissors:

1. Lie flat on your back. You can extend your arms so they're against the sides of your body with your palms pressing into the floor, or you can bend your elbows and place your palms under the back of your head.
2. Bend your knees and draw them into your ribs. This will make it easier to pull your navel in towards your spine and actively press your lower back flat on the ground.
3. Lift both legs straight up toward the ceiling, continuing to engage your abs and press your lower back into the ground.
4. Keeping your core strong, slowly lower your right leg down toward the ground, until it is a few inches above. Then scissor your legs, so you lift your right leg back up as you lower your left leg down towards the ground.
5. Keep the movements slow and steady, moving with control, and keeping your core engaged the entire time, and your lower back pressing into the floor.

Side Plank:

1. Lie on your left side with your knees straight.
2. Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder.
3. Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.
4. Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body.
5. Hold this position for the prescribed amount of time while breathing deeply. That’s one set.
6. Turn around so that you’re lying on your right side and repeat.

Plank:

1. Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
2. Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
3. Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
4. Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
5. Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
6. Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.

Bicycle Crunches:

1. Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
2. With your hands gently holding your head, lift your knees to about a 45-degree angle.
3. Slowly, at first, go through a bicycle pedal motion.
4. Alternately touching your elbows to the opposite knees as you twist back and forth.

Burpees:

1. Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
2. Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
3. Lower your chest to do a push-up. Bring your chest back up.
4. Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
5. Repeat.

Spicy Guacamole Dip

With Cinco De Mayo right around the corner, I like to breakout my all time favorite guacamole recipe ever. Let me warn you-it is a bit spicier than your average guacamole, so have a drink in hand and be prepared! Most of all, be safe and have a great time.

Spicy Guacamole Dip

Ingredients

• 3 avocados
• 1 lime, juiced
• 1/2 cup diced onion
• 3 tbsp cilantro, chopped
• 2 jalapenos, diced
• 2 tbsp sriracha sauce
• 1 tbsp minced garlic
• 1 tbsp cayenne pepper
• 1 tsp pepper
• 1 tsp salt

Directions

1. In a medium bowl, mash together the avocados, lime juice, pepper, and salt.
2. Mix in onion, cilantro, jalapenos, and garlic.
3. Stir in cayenne pepper and sriracha sauce.
4. Refrigerate 1 hour for best flavor, or serve immediately.

Serves 4.

262 calories per serving.

22 grams of fat.

9 Major Fitness Myths Busted

http://www.bustle.com/articles/16352-9-fitness-truths-that-are-not-at-all-true

Happy Weekend!

Hi ladies! Hope you are all having a great weekend!

We attended a wedding of a dear friend of ours this past Saturday and Grey did wonderfully! I will be back to blogging on Monday!

Have a fun weekend!

Baked Jalapeno Onion Rings

One of my all time favorite guiltiest pleasures when it came to the fast food world was Sonic's onion rings. Nothing cured a hangover like a greasy snack such as that-and the taste, the crunch was just so tempting! Since I ditched my old habits, I found a newer, better way to indulge in my favorite past time- by baking them instead of frying! I even added a little kick to them-a spicy kick that is!

Baked Jalapeno Onion Rings

Ingredients

• 2 large yellow onions, sliced into rings
• 1 cup wheat flour
• 3 eggs
• 2 cups bread crumbs
• 1 tbsp garlic powder
• 3 tbsp cayenne pepper
• 3 tbsp finely chopped jalapenos
• salt/pepper to taste

Directions

1. Preheat oven to 425 degrees.
2. Spray a cookie sheet with non stick spray.
3. Combine bread crumbs, jalapeno, cayenne, and garlic in a shallow baking dish.
4. Beat eggs in a bowl.
5. Put flour into a bowl.
6. Dredge onions (a few at a time) in wheat flour.
7. Coat them in egg (one at a time).
8. Cover completely with bread crumb mixture.
9. Place in a single layer on cookie sheet.
10. Spray rings with more non stick spray.
11. Bake for 30- 45 minutes, depending on thickness.
12. Sprinkle with salt and pepper to your liking.

Calories: 100 calories per 5 onion rings, depending on the size you cut them.

Gluten Free Garlic Cauliflower Pizza Crust

Yum is not the first word that comes to mind when I think of cauliflower. I am not a big fan because I often feel that it is such a bland vegetable due to the lack of taste. But, what if I told you that it is an amazing junk food replacement? Many people I know use cauliflower by mashing it to make a "mashed potato-like" dish.  However, my favorite way to use this unpopular veggie is by making pizza crust! By replacing the flour with shredded cauliflower, you will eat less carbs and get a high dose of vitamin C and antioxidants. Honestly, you cannot taste much of a difference because cauliflower tends to be one of those foods that takes on the taste of other ingredients. Cool, right?

Here is how to make your very own garlic flavored cauliflower crust!

Ingredients

• 1 head cauliflower, chopped
• 1 cup shredded Italian cheese blend
• 1 large egg, beaten
• 2 minced garlic cloves
• 1/4 cup basil & oregano mix
• salt/pepper to taste

Directions

1. Place cauliflower pieces through the feeding tube of the food processor using the grating blade; pulse until all the cauliflower is shredded.
2. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 15 minutes. Transfer cauliflower to a large bowl and refrigerate, stirring occasionally, until cooled, about 15 minutes.
3. Preheat an oven to 450 degrees F (230 degrees C). Line a baking sheet with parchment paper.
4. Stir Italian cheese blend, basil & oregano, egg, garlic, salt, and pepper into cauliflower until evenly incorporated. Pour mixture onto the prepared baking sheet; press and shape into a pizza crust.
5. Bake in the preheated oven until lightly browned, about 15 minutes.
6. Top with whatever you like!

Featured!

Wow! The Huffington Post has featured one of my smoothie recipes! So honored!!

Check it out!

http://m.huffpost.com/us/entry/5193023

You! Lingerie Maternity & Nursing Tank & Bra Review

Hi ladies! I'be got some fun, playful, & flirty maternity/nursing lingerie for you! I had the chance to review You! Lingerie. This company began when it's owner became pregnant and could not find anything cute to wear underneath! So, she decided to do something about it and You! Lingerie was born! Their mission is to make breastfeeding mommies & mommies to be feel confident and look beautiful everyday. Love it!

Here is why you should wear You! Lingerie.

I had the chance to review the Sydney Maternity & Nursing Tank. This was my favorite nursing tank ever (and I own a few!). It was so cute for a tank and didn't look frumpy as it fit with my figure pretty well. It was comfortable and I would definitely buy more nursing tanks such as this again!

The tank features:

• Chic black & white stripes pattern with red combination
• Built-in nursing bra provides support, comfort, and discretion
• Breathable, absorbent, stretchy cotton/elastane blend to accommodate your changing breasts (it grows with you!)
• Easy, convenient and discreet one-handed maternity nursing clips with pretty bows in our signature hot pink color
• Wear strap classic or cross back
• Adjustable satin straps for additional support without compromising the overall appearance
• 90% Cotton, 10% Elastane, machine washable
• Easy sizing – S, M, L, XL

I also had the chance to review the Paris Maternity & Nursing Bra. This bra also comes with matching undies, which I did not review. I had a blast trying it on and my husband thought it was super flirty and cute-just as the rest of their nursing bras are! It truly made nursing a breeze, though the only thing that I would have improved about the bra was the flexibility of the cup when you pull it down to feed your baby.

The bra itself feaures:

• Softcup (no underwire)
• High 3/4 molded drop cups, perfect for low-cut necklines
• Smooth microfiber cup, great T-Shirt bra
• Wide underbust band & wide adjustable straps
• Signature Hot Pink nursing clips with one handed access
• 4-hook back closure
• Imported cotton/spandex
• Lining: 100% Cotton
• 32 B - 40 F (DDD)

I am so excited to have been able to try You! Lingerie. They have the cutest and most fun maternity and nursing wear around! Overall, I was very happy.

For a chance to win your choice of a Sydney tank or Paris bra, please enter the Rafflecopter below! We will be selecting not one, but TWO WINNERS! Good luck!

a Rafflecopter giveaway

To view more of You! Lingerie's collection, visit their:

Main Site
Facebook
Twitter
Pinterest
Instagram

Disclaimer: I was given a cami & bra to test, at no cost. All opinions are my own.

Have Fun, Lose Weight, Win Money!

Hi ladies, I am not sure if you have heard of Dietbets, but I am starting a fun

 game for us all to join in! 

You've got 4 weeks to lose 4% of your starting weight. To begin, everyone puts money into the pot. After four weeks, whoever's hit their 4% goal is a winner and splits the pot.

You can join the game here: http://diet.bt/1gX7cCV

4 Moves to Target Your Mommy Tummy

Having a baby is such a wonderful experience, but sometimes we are left cringing at what we see in the mirror when we do not recognize ourselves. No postpartum body is the exact same-some women may bounce back perfectly while others generally require a good bit of time. After all, your body did take up to 40 weeks to change, stretch, and grow! Don't worry though-with time and hard work, you can get your sexy back in no time.

If you need tips to getting started on a clean diet, visit my eBook store and check out my Clean Eating Guide!

The best and number one thing that you can do for your postpartum body is to start a clean eating regimen by staying away from sweets, alcohol, and refined carbohydrates.

Practicing perfect posture and walking can do amazing things for your postpartum body as well! Unfortunately, there is no way to spot reduce your mommy tummy, but you can wake up those dormant Transverse Abdominus muscles to help flatten your tummy pouch.

Your transverse abdominal muscle, or TA,  is the most neglected muscle in your abdomen. They are the deepest core muscles and they form a natural girdle to support your entire middle section. Their main function is to stabilize your spine. They help to keep your organs in place, while putting pressure onto your abdomen. The development of the transverse muscles helps to tone and flatten your belly. You also can try wearing a postpartum girdle to support those muscles to get the same effect and to shrink your uterus back to its original size. Girdles also help heal diastasis recti; a condition in some postpartum women that involves the separation of the rectus abdominus muscle into right and left halves. However, there are some exercises that can help build those muscles back up from going dormant for so long.

Here are 4 abdominal moves to help activate those deep core muscles:

Plank

1. Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
2. Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
3. Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
4. Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
5. Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
6. Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.

Leg Lift

1. Lie flat on your back with your legs stretched out in front of you. If you feel uncomfortable, try lying on carpet or on a yoga mat. If you have back problems, fold a towel and put it under the curve of your back, just above your hips. Keep your hands flat down on the ground.
2. Bend your legs and raise them, keeping your toes pointed. Your thighs should be perpendicular to your body, while your shins are parallel.
3. Straighten your legs so that they’re pointed at the ceiling. Keep your toes pointed. For a harder workout, skip Step 2 and slowly raise your legs to the ceiling without bending them.
4. Slowly lower your legs to about an inch off the floor. Don’t just let gravity work for your – make sure you’re in control. If the exercise feels too easy, try to lower more slowly.
5. Slowly raise your legs back up to the ceiling.
6. Repeat 5 times, then rest for 30 seconds. Try to do 3 sets for now – you can add more later on.

Reverse Ab Curls

1. Lie flat on your back with both hands behind your head, legs extended out with your heels lifted about six inches off the floor, toes pointed.
2. Contract your abs, bend and draw your knees into your chest, and raise your hips slightly off the floor.
3. Slowly lower back to the start position.
4. Repeat 8 times, for 3 sets total.

Scissor Lifts

1. Raise both legs toward the ceiling.
2. Keeping them straight, lower your left leg until it’s about six inches off the floor.
3. Lift your head and shoulders off the floor and grasp the back of your right leg, gently pulling it toward you.
4. Switch legs and repeat on other side.
5. Quickly complete 10 reps (no pausing!).

Congrats to all the new mommies out there and good luck on your journeys! 

DISCLAIMER: All content here should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others-especially if you think you may have Diastasis Recti. These exercises could potentially worsen your condition.

Want to build a better body in just 12 weeks? Check out my Fit Mommy Workout Bundle!

Buy now

Bundle & Save BIG!

In this bundle, you will receive:

-Butt & Thigh Blaster 4 Week Home Workout Program

-Armed & Fabulous 4 Week Home Program 

-Ab & Core Attach 4 Week Home Program

-Eat Clean, Get Lean 4 Week Meal Plan

All programs are bodyweight exercises only-NO GYM REQUIRED! You can simply do these at home within the comfort of your own home. 

Features 4 weeks of high-resolution step-by-step pictures and an exercise directory.

*The Armed & Fabulous program does require one set of dumbbells only.

Jumpstart your weightloss with this 4 week clean eating meal plan! With over 60 easy-to-make recipes, you are sure to enjoy the world of clean eating while losing those few extra pounds.

"Can I do all 3 workout programs together?" Absolutely! You can actually alternate them and do your butt program one day, arms the next, and then abs. Then start over! 

8 Tips to Beating Your Sugar Addiction

Sugar cravings are no joke. Whether you have developed a taste for the sweet stuff after eating it for so long or you are stuck smelling the aroma of the delicious bakery next door, sometimes there is little that you can do to control our sugar cravings-or so we make ourselves think! My weakness has always been cupcakes because I am addicted to the icing on top! I tingle just thinking about one! However, the day I cut cupcakes out of my life, the better I felt. And I can tell you-it was not easy.

It is true that sugar can get you addicted! It produces the same effects on the brain such as drugs like cocaine or heroine. Scary, right? White sugar is chemically formulated to make us love the taste and then keep us coming back for more. This is why we do not think twice about saying no to a birthday party! Think about it. When you taste the cake, donuts, ice cream, whatever sweets you may choose- it sends these signals to your brain that makes you feel so happy and energetic inside (endorphins)! Let's say you drink one soda. After an hour or so, you tend to feel worse than you did before drinking the soda. So, what do you do? You reach for another soda for that energy and happiness again. Crash. Repeat.

Instead of using sugar to trigger those endorphins or good feelings, try exercise or even a hot steamy sexual session! Both will give you the same exact effect-and even help you burn some calories in the process. Luckily, it IS possible to break the vicious cycle of sugar addiction. It is never easy and withdrawals can and will happen-just as with any addiction!

Here are 10 tips to get you headed in the right direction of breaking the sugar chain:

1. Wrap your mind around the idea.

Quitting an addiction is a very mental process because you must be mentally strong enough to stop giving in. Basically, you must teach yourself to break a bad habit, here. Find whatever motivates you or inspires you to quit sugar and stick with it. Educate yourself on why you want sugar out of your life and write those reasons down so you will not forget why you are doing this.

2. Use more natural sweeteners.

To help you in your journey to beating your sugartooth, ease away from white or granulated sugar by slowly replacing it with more natural sweeteners such as raw honey, maple syrup, coconut palm sugar-the list goes on! There are a large variety of alternatives that you can choose from to substitute the yucky white stuff. Here are 5 of my personal favorite sugar alternatives to try!

3. Get more rest

Sleep is the divine healer of all things. No, really. When you are fatigued, you will do anything to feel better and to get your energy levels back. Before reaching for an energy drink or Frappuccino, try taking a nap and see how you feel afterwards. Sleep deprivation can cause your stress levels to rise which in turn, makes you crave sweet crap even more-not to mention it also causes weight gain. So get your zzzz's!

4. Drink water

Water fills your tummy and makes you full. We all know that. However, so many of us tend to enjoy something with a little more pizzazz or taste to it. I am guilty! I hate the boring taste of water. Instead, I love to add a few slices of fresh lemon to my waters or even infuse fresh fruits as well. This helps to give the water a more natural, fun flavor and spice things up,

5. Brush Your Teeth With Minty Paste or Chew Mint Gum

Other than keeping your mouth busy, studies have shown that brushing your teeth and chewing mint gum helps bust a craving. Nothing tastes worse than eating something sweet (or any food in general) after brushing your teeth or eating something with a minty flavor to it. I even hate eating food after sucking on peppermints- it gives the same effect. The stronger the mint, the more you are unlikely to reach for sweets.

6. Read Your Labels

Know your nutrition! This is very important because if you are truly trying to bust your sugar habit because you do not want any sugar lurking around or hiding in your favorite foods. Always read your labels and sugar/carbohydrate contents on your food when grocery shopping. Do not forget to read the ingredient list either! If you see an ingredient ending in -ose, take a second look.

7. Choose Fruit Instead

Fruit, though it sometimes can have a high natural sugar content, is a better option to your sodas, pies, donuts, ice creams, etc. If you are concerned about the amount of sugar in your fruit, aim for better fruits such as strawberries, blackberries, raspberries, and blueberries. Natural sugars always trump processed sugars.

8. Drink Water & Eat frequently

This is obviously another no-brainer, but many fail to abide by this rule. By keeping your tummy satisfied, there is usually little to worry about. When you crave something sweet, grab a bottle of water, drink it, and re-ask yourself the question of whether or not you want the cupcake. Make sure you are eating 5-6 small meals a day so that your body never goes too long without something fueling it. This cuts down on cravings drastically.