ATTENTION: WE HAVE MOVED TO A NEW SITE!

Hi ladies!!!

The moment has FINALLY come! I have moved to a brand, new site and have rebranded with a NEW LOGO. What'cha think?

My new site is still bare because it is so very new, but feel free to check it out by clicking this link: http://diaryofafitmommy.com/

Be sure to bookmark my new site as I will start posting from there from now on! However, this blog will always be here and live-just in case you need to refer back to something old and useful!

Thank you for ALL of the continued support and love! I hope you all enjoy the new site!

XOXO,

Sia Cooper

Follow Me:

Email: diaryofafitmommy@yahoo.com

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Why I Love FittaMamma Maternity Activewear!

Hi ladies, 

If you are expecting and are wanting to keep fit, then I have the perfect gift for you! I recently had a chance to team up with one of my favorite fitness apparel brands for expecting moms Fittamamma to showcase their amazing maternity activewear.

I have been a huge fan of them for a while so I was totally excited when I had the chance to try their clothing during this second pregnancy! 

I was sent the FittaSupport Maternity Fitness Capri and the FittaMamma Pregnancy Workout Support Top to try out. I picked the color gray because it is my favorite color! They also offer pink and white in the top and solid black in the bottoms along with the gray pictured here.

The leggings were made of a thick material, which I have not encountered in maternity fitness clothing before. I liked this aspect because it really supported my growing bump! The top panel folds over or under your belly (like a belly band) or you can roll it up over to cover your entire belly for maximum comfort.

The top was my absolute favorite, though, because the fit was just amazing! I also loved the Fittamamma logo at the bottom. The top was made of a thick material as well and it never felt cheap. Though the material is thick and durable, it's nevertheless as soft as can be.

Another cool thing about this maternity activewear tank is that it regains its shape after baby-making it the perfect postpartum workout tank!

And yes-it does support the tummy, hips, AND boobs very well!! The tank also features CoolDry for comfort by keeping you cool and dry during your workout so you won't walk out of the gym feeling like a sweaty hog.

Fittamamma offers much more than this so be sure to check out their entire shop where you can find an array of tanks and even shorts. Don't forget to stop by their blog for pregnancy fitness tips galore.

As out gift to you, for a limited time only, get 10% off all Fittamamma workout apparel using code SIA10!

Disclaimer: I was given Fittamamma workout apparel to test. All opinions are my very own.

My Favorite Kitchen Tool for Meal Prepping

I am not a huge kitchen gadget gal, but there are a few useful tools that I love keeping handy. There's one tool that comes to mind that is super useful. Not only that, it helps me save money on food by preventing unnecessary waste! To be exact, it keeps food fresh up to 5x longer and saves up to $2700 per year based on buying in bulk, on sale, and preventing waste.

This is why I am crazy about my new FoodSaver® V4865 2-In-1 Vacuum Sealing System. 

This super tool features:

• 2-in-1 Sealing System
• Built-in retractable handheld sealer seals zipper bags, canisters, containers and marinates food in minutes
• Fully-automatic operation
• Moist/Dry food settings for optimal sealing
• PulseVac™ button allows you to seal delicate foods without crushing them
• Convenient roll storage and bag cutter
• Pull-out drip tray drawer with patented, removable, dishwasher-safe drip tray
• Extra-wide sealing strip creates a secure air-tight seal
• One-touch marinate and accessory modes
• 5-year Limited Warranty

I decided to put it to the test using my favorite food that tends to spoil rather quickly: AVOCADOS! 

Instead of having to mash the avocado and freeze in an air tight plastic container, I was able to seal the avocados to fit perfectly in my freezer. Not only that, the avocados stayed fresh and green, unlike the plastic containers which were bulky, took up too much space, and still resulted in frosty avocados. You can literally seal ANY food you want-even leftovers!

Learning how to use the FoodSaver® V4865 2-In-1 Vacuum Sealing System was quite simple actually and it came with a variety of different bags to use for sealing your food as well as a jar sealer and even a bottle stopper. 

The first step in using the sealer was to make a bag from the FoodSaver® Vacuum Sealing Roll. To do this, I cut the bag to the appropriate size and then sealed one end of the bag.  

The machine uses heat the seal the end. The lights on the machine will let you know when it's done sealing!

The second step is to place your food items into your newly made bag, ensuring at least 4 inches of space between the food and the top of the bag so that it seals properly. 

The third step is to prepare to vacuum seal your food by using two hands to slowly insert the open end of the bag into the vacuum channel. 

The fourth step requires you to keep holding the bag until the vacuum pump starts. The lights on the machine will show you the progress. 

When the light turns red, your product has finished sealing! Check out my avocados! They're perfectly sealed and ready to be stored inside of my freezer until I find a good use for them.. I'm thinking, homemade guacamole for my chipotle chicken bowls! 

After using the FoodSaver® V4865 2-In-1 Vacuum Sealing System, I do not see myself going back to using plastic containers for leftovers anytime soon! The easy and durable sealing made even my weekly meal prepping a breeze. It cuts down on time and money which is most important to me, as a mother. 

Disclosure: This post was sponsored by the FoodSaver® Brand through their partnership with POPSUGAR Select. While I was compensated to write a post about the FoodSaver® Vacuum Sealer System, all opinions are my own.

The Perfect Diet to Eat While On Your Period!

While on your period, your body goes through tons of hormonal changes. Some of these changes can leave you feeling starved, fatigued, and depleted of all of your energy.

Believe it or not, what you eat during your monthly flow can actually either help-or hurt-you!

Here is a perfect day's diet to eat while on your period to help relieve some of those annoying PMS symptoms.

Breakfast: Banana Walnut Muffins
According to many sources, bananas are a wonder when it comes to decreasing painful period cramps. The potassium found in bananas also aid in water retention which will certainly help you with that awful bloating.

Walnuts are thought to be super helpful during your period because they are rich in Omega-3 fatty acids which help with inflammation and pain.

Ingredients:

• 1 cup whole wheat flour
• 1 cup rolled oats
• 1/2 cup Stevia
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1 egg
• 3/4 cup milk
• 1/3 cup coconut oil
• 1 1/2 cups mashed bananas
• 1/2 cup chopped walnuts

Directions:

1. Combine flour, oats, Stevia, baking powder, soda, and salt.
2. In a large bowl, beat the egg lightly. Stir in the milk, and oil Add the mashed banana and walnuts, and combine thoroughly.
3. Stir the flour mixture into the banana mixture until just combined.
4. Line a 12-cup muffin tin with paper bake cups, and divide the batter among them.
5. Bake at 375 degrees F for 20-25 minutes.

Mid-Morning Snack: Greek Yogurt topped with Berries
Greek yogurt is perfect for upping your calcium intake during the week of your period. It can be a great idea since calcium is known for reducing muscle cramps within your body altogether.

Berries are packed with anti-oxidants and promote overall wellness.

Lunch: Salmon & Spinach Salad
Salmon is great for PMS symptoms due to the concentrated amounts of Omega-3 fatty acids that has been known to relax your muscles thus decreasing the severity of your period cramps.

Spinach is also wonderful to eat while on your period due to its high iron content. While you are menstrating, you need a little extra iron.

Ingredients:

• 4 salmon filets
• 1 lemon, juiced
• 1 tbsp garlic powder
• 2 tsp dill
• 1 tsp basil
• 2 tbsp melted butter
• salt/pepper to taste
• 1 bag of spinach leaves

Directions:

1. Preheat oven to 375 degrees F.
2. In a baking pan, arrange the salmon filets. Salt/pepper each filet evenly, to taste.
3. In a small bowl, whisk together melted butter, lemon juice, garlic powder, dill, and basil.
4. Pour lemon butter mixture over the filets and bake for 20 minutes.
5. Top each salmon filet on a bed of spinach leaves.

Mid-Afternoon Snack: Whole Grain Crackers with Cheese
Whole grains are great for you to snack on during your period because they keep you feeling full, which prevents overeating while your hormones are leaving you craving everything in sight!

Cheese is great as well since it is high in calcium, which reduces muscle cramping.

Dinner: Bean & Beef Stew
Red meat is a must for when you are menstrating due to the high levels of iron.

Beans are also a great source of iron, but should be eaten in moderation as they could cause gas which leads to more bloating!

Ingredients:

• 2 lbs gound sirloin beef
• 2 onions, diced
• 2 red bell peppers, diced
• 2 tablespoons minced garlic
• 3 (14.5 ounce) cans diced tomatoes with green chile peppers
• 1 (15 ounce) can kidney beans, rinsed and drained
• 1 (15 ounce) can black beans, rinsed and drained
• 1 1/2 cups beef broth
• 2 teaspoons chili powder
• 1 teaspoon dried basil
• 1 teaspoon ground cumin
• 1 bag frozen okra
• 1 bag frozen corn
• 1 bag frozen sliced carrots
• salt/pepper to taste

Directions:

1. Heat large pot over medium-high and add beef-cook until browned.
2. Add onions, red bell peppers, and garlic to beef; cook and stir until onion is slightly tender, about 10 minutes.
3. Stir in tomatoes with green chile peppers, kidney beans, black beans, beef broth, chili powder, basil, and cumin into the beef mixture.
4. Bring mixture to a boil, reduce heat to medium-low, cover the pot, and simmer, stirring every 15 minutes.
5. Stir edamame, corn, and carrots into stew; cook until heated through, about 5 minutes.

Yes, You Can Eat After 7PM!

When I was newer to the world of health & fitness, I would always hear the same damn thing:

"Do not eat after 7p.m. or late at night because this will cause unwanted weight gain."

I am pretty sure that you might have heard this too, along with limiting your carbs right before you get to bedtime. But I am so happy to tell you that this is a very common misconception and, quite frankly, a big fat MYTH!


Our bodies need fuel constantly, not just when we are awake. When we're sleeping, our bodies are burning calories to circulate blood, assist with lung functioning, and fuel our brains. 

To make things even better, studies consistently show that night time eating does not actually cause weight gain... if you stay within your body's daily caloric needs. Meaning, if you burn more calories than you consume, then you are GOLDEN!

Every night, if I am still hungry after dinner, I will literally eat a snack in bed-you can ask my husband! My go to late snack is always usually the same thing: a bowl of full fat Greek yogurt topped with granola and raw honey. It has a ton of protein which satisfies my belly throughout the night. 

But, don't get me wrong-I still eat carbs later at night if I am craving them! Why? Because there is nothing evil about having them at night! After all, calories are calories and it all works the same-regardless if you are asleep in your bed or running on your treadmill.

Now, where most people get into trouble is binging at night where too much of a calorie consumption happens. Maybe, you are so tired that you don't even notice the amount of calories that you are taking it. My advice? EAT A BEDTIME SNACK. One that is filled with protein and complex carbs. Make a little snack "emergency kit" to keep in your fridge just in case you want a little something more after bedtime!

The bottom line: Your body does not process food differently after it gets dark outside. Eating too many calories, regardless of the time of day in which you do so, can lead to weight gain. It all comes down to balancing calories in with calories out with calorie counting and exercising!

My New Favorite Fitness Accessories!

Ever have to stop during a workout to put your hair up? 
Are you tired of your bangs falling into your face?
HOW ANNOYING, right?

Being a SUPER curly haired girl, my hair can be a bit tough to manage during my workouts. I have been using bobby pins lately, but I seem to lose more than I can stand. 

My friend Julie Condry from Fit Chic Headbands sent me a few fitness headbands to wear during my workouts to see how it felt. 

Julie started her fitness journey back in 2007 after her son was diagnosed with Autism. It was her way of dealing and coping with the stress. She was searching for a headband that would not only be functional, but would also look great. After coming up with a design, her mother sewed a few for her. People were constantly asking her where she got it and suddenly Julie had the idea to start marketing them to stores. This could be a way to earn extra money to pay for the expensive speech and occupational therapy that Cole needed and allow her the flexibility to stay home with her boys.

I was sent 3 of her amazing headbands and a Fit Belt, as shown below.

First, off the headbands were great quality-nothing cheaply made or thrown together. The headbands are made of a soft, stretchy fabric that actually did NOT give me a headache! I absolutely loved them because they did stay in place during my workout while most bands tend to fall or slip off completely.

Other than being absolutely cute and comfy to wear, the headbands did their job and kept my curls out of my face so I could workout in peace! I wore one to the grocery store yesterday and even got a compliment-so they are not JUST for the gym, ladies!

On to the Fit Belt! This thing is very similar to the Flip Belt that you see on some people, and I actually own a Flip Belt too, BUT I will tell you something-I liked THIS belt a lot better than my Flip Belt. First off, the patterns to choose from are adorable. Second of all, it clips in the back. Third of all, you can adjust the comfort easily. 

Why use a Fit Belt? Well, are you wanting to go on an outdoor jog and hate holding onto your keys? This will be your best friend.

Also, if you are at the gym and need something to hold your phone as your iPod plays and you're listening to music, this will be your best friend.
Same thing with credit cards, IDs, gym passes-ETC! It holds EVERYTHING!

I will actually be taking my belt to Disney with me next month.

(I am wearing the Fit Belt in Paige.)

And before I forget to tell you.. Love cute headbands for your baby? They even offer headbands for kids!!

GET 20% OFF OF YOUR ORDER USING CODE FIT MOMMY AT CHECKOUT!

Fit Chic Headbands have been featured in NBC's The List, In Touch Magazine, and can now be purchased in over 300 stores across the nation. All of the headbands are handmade with LOVE in Oklahoma.

Be sure to follow Fit Chic Headbands on Instagram and Facebook for the latest arrivals and sales!

Disclaimer: I was given Fit Chic Accessories to test, at no cost. All opinions are my own.

4 Ways to Stay Accountable for Weightloss

One of the most common questions that I get is how to stay motivated and, once motivated, how to stay ACCOUNTABLE. 

You think finding motivation is hard, but, boy OH BOY-holding yourself responsible is the other part to the equation of keeping on the right track.

I managed to do it when I had the whole world against me:

• I was working as a nurse with little time to eat, much less eat healthy. 
• I was married to an unhealthy man who did not have ANY interest in getting healthier. 
• My family never taught me principles of healthy eating or working out so I had NO clue where to start!

But I DID IT! And I wanna share with you what helped me!

Here are 4 ways that I held myself accountable for losing 45lbs!

1. Create a blog or keep a journal. When I began my weightloss journey back in 2010, I created a blog called "1 Fit Chick." I used this blog to document my meals, workouts, and as a motivational tool to keep going-even on days when I felt like tucking into a greasy Whopper or skipping a workout. Eventually, within 9 months, I dropped 45 lbs and stayed accountable. By blogging, I also made lots of friends and got to follow people on similar journeys such as mine! It was also fun posting monthly photos and updates of my weightloss progress because there were people who were waiting to see them! Not a typer? Use a journal and write what you eat and your workouts in it everyday! Measure yourself and write down those measurements, too. Then compare monthly!

2. Make a motivation board or collage. Creating a motivational board or collage is a great tool to keep you accountable because when you have something to physically LOOK AT, it really adds fuel to your day. I remember not only creating a board, but I also had my favorite fitness role model saved as the background of my laptop. That person is none other than the amazing Jamie Eason! If you choose to make a board, put up your favorite motivational fitness sayings. Don't know of any? Take a browse through Pinterest and find some! Also include photos of your favorite fitness models and what you aspire to look like. Take a moment each morning as you sip your coffee (or tea) and meditate your way to your goals!

3. Find a partner or support group. A partner can hold you accountable more than you know. When I was losing my weight, I honestly had nobody. My husband (now ex-husband) at the time was unhealthy as possible and kept the fridge stocked with sodas and chips. Luckily, today, there are a TON of FREE weightloss challenge groups on Facebook than there were back in 2010 that you can use to really hold you reponsible on your road to fitness. I wish more of these free groups were around a few years ago! I love thinking of my blog being a motivational tool to help you guys stay accountable to reaching your dreams-or at least I HOPE it helps :)

4. Reward yourself for every 5 or 10 pounds lost. This is very important-you have GOT to make fitness FUN! For every ten pounds I dropped, I did something fun. The one time, I got my nose pierced. Another time, my belly button pierced (because my belly actually started looking FLAT!), and then the next couple times I bought a new pair of Silver jeans and clothing from Buckle in my NEW size! It is essential to spoil yourself! However, if this is not your thing, you could look into doing a workout tip jar. Each time you complete a workout, you add money to the jar. At the end of your weightloss, go get something nice!

No matter how you choose to stay accountable, make sure you do the very best that you can in order to not lose sight of your main goal: living a happier and healthier life.

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!

*Separate programs are also available by clicking here*

The Fitness Trend That Needs to STOP!

I have been asked a lot here lately about about waist trainers. I have spoken a ton on the topic of abdominal binding (immediately after birth), but some of you have asked what can be done in regards to binding your abdomen way down the road. 

These new "things" get shoved into the media, receiving tons and tons of praise for helping women to "get their bodies back," but I want you to know more about this dirty little trend before you decide to invest in one.

First things first: postpartum girdles and waist trainers might have almost the same effect, but they are NOT the same things. You can read more about postpartum girdles and why you should wear one here. 

Postpartum girdles are made to be worn immediately after giving birth. They gently wrap around the waist, by velcro or hooks, to apply pressure in order to shrink your uterus back down to its original size (sometimes, even smaller) to get rid of that after birth tummy pooch. I have used a postpartum girdle and I love them! They are gentle, yet effective, but sometimes are annoying since you are constantly wearing something around your stomach. I strapped mine off at the hospital right after delivery and woke up with a flat stomach!

Waist trainers are devices similar to corsets (used back in the 1800s) in which you literally have to suck in your tummy and pull the strings as tight as they can go in order to "reshape" your waist, muscles, and bone structure. They are uncomfortable, but also dangerous to your health. But mind you, there is no way to "train your waist" as your waist is no longer "growing." This also does not help with "fat-loss" as it likes to claim. Also, when you stop wearing the trainer, you will most likely return to the way that you were. Who really wants to wear a corset for the rest of their lives? Not me!

Ever since Kim Kardashian had revealed on Instagram that she "SWORE BY" waist trainers, people have been flocking to buy their own. Other celebrities soon followed suit such as Snookie, Amber Rose, Jessica Alba, and even Kardashian sister Khloe. Please know that these ladies are paid to promote-for all we know, they could put it on for a photo and take it right on off!

So, do they work? Temporarily, yes, they could. Think of it as if you place your thumb onto your thigh and hold it down hard for a minute or two, it leaves a dent, right? And then BOOM-its back to normal-this is how the waist trainers work. They offer false hopes for a smaller tummy and often lead to much discomfort. It's almost like the thought of using diet pills-that magic and easy, one-stop fix to losing weight without putting in any of the hard work that is required. Its just not gonna happen, ladies!

But, how are they danerous exactly? If the waist trainer it too tight (which most of them are) and worn for a long period of time, it can:

• restrict your mobility because you cannot bend your body.
• interferes with breathing by restricting your ability to take full, deep breaths. 
• cause back acne from the tight apparatus and extra sweat.
• cause reflux because your stomach might get pushed up beyond the diaphragm
• weaken your core and back muscles from being in a constant, fixed state which also can cause poor posture which will make your tummy pooch out more!
• potentially crack, bruise, or harm your ribcage.

My honest opinion on waist training: Skip it and save your money! I got abs without the use of a waist trainer and so can you. It won't happen overnight, but it is possible! If your tummy is your specific area of issue, you are going to LOVE my Core & Ab Attack program that strengthens those deep core muscles from the inside out. If you still feel like giving waist training a try, please do so at your own risk!

The bottom line:

Waist trainers won’t have any lasting effect on waist size, shape, or appearance. They’ll make you look slimmer while you wear them, but you may have to put up with some discomfort—and maybe even some health risks—in return. 

Instead, build and train your core with core power exercises for a lasting flat tummy or get on a daily fitness and clean eating regimine to help decrease your overall body fat for a better, lasting appearance.

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!

*Separate programs are also available by clicking here*

How Lifting Weights Helps You Burn Fat, Not Bulk Up

I cannot even begin to tell you how many times I have heard "But won't lifting weights make me manly or bulky?" from countless women who are new to the world of fitness.

After all, weightlifting was created & fueled by men back in the 1800s in which Strongman was a spectator sport where a man tried to prove that he was "the strongest man in the world." But, it wasn't until the last couple of decades in which women really began jumping on the weight train.

When women first began competing in bodybuilding competitions, most turned to anabolic steroids to keep up with the men. Why? Because women do not have the appropriate hormones in order to put on a ton of muscle mass like men do. This is also the number one reason why a female can't possibly "bulk up" like a man from just lifting weights alone. Myth busted.

Here are a few ways that lifting weights actually helps you to burn fat-NOT bulk up!

• You will lose weight: Did you know that having more muscle mass on your body allows you to burn more calories-even while your body is at rest? It's true since it raises your resting metabolism!
• You will reshape your body: If you are truly wanting to change your body and not just lose some weight here and there, weights are going to help you do just that. By lifting weights, you will build and sculpt a leaner body-something that cardio just cannot do. Cardio will only make you smaller and is half the equation.
• You will gain strength-not size: The primary stress imposed upon the body is placed on the nervous system, not on the muscles.  Therefore, strength will improve by a neurological effect while not increasing the size of the muscles. If you want to increase your size, take advantage of that training window pre & post workout for fueling your body with the right amount of macros: carbs, proteins, and fats to support muscle growth.

Now, with a couple of important things to note about "bulking":

• Bulking up does not happen overnight: No, you won't wake up looking like The Hulk the morning after a good workout session. It takes time and time again of lifting heavy and eating the right amount of macros to build bigger muscles. It is not an instant thing (though some of us wish this were the case)!
• Bulking up is calorie-dependent: Remember how I mentioned above that your macros have to be on par to gain muscle mass? If you constantly eat more than you are burning, you will gain weight. If you eat less than what you burn, you will lose weight. Its just how the story goes.

So, whats a good size weight to begin with? 

I always tell my clients to start with the amount of weight that:

1. Feels most comfortable to them.
2. Allows for free movement throughout the exercise.
3. Allows you to perform the exercise correctly or with good form.

Please remember this: Everyone won't be on the same level. For example, I use 15lb dumbbells which may be absolutely heavy for you or it could be simple as pie. Mmmmm... pie...

So, all kidding aside, find the weight that BEST suits YOU. Do ten reps of an exercise. If you aren't tired or if you do not feel physically challenged by the 10th rep, move on up 5lbs, and so forth. 

Now, go lift some weights!!

A Girl's Guide to Sexy Legs

One of the most common questions that I get asked is, "How can I tone my legs?"

Well, if you are anything like me, your legs and butt are where you tend to store fat-gotta love those female hormones!

Luckily, there are ways to whip those legs into tip top shape! First and foremost, eating a clean diet with adequate carbs and protein will lead to a nicer set of legs. Try my new meal plan!

Secondly, a strength training regimine will not only shape those legs, it'll burn fat and add figure to your entire body. I would always recommend adding weights to your exercicses, if you can. Weights help to place stress on your bones and muscles, resulting in an increase in size of the muscle itself and a decrease in fat cells.

Thirdly, cardio is great if you have some jiggle going on that you are wanting to lose. I would suggest at least 20 minutes a day. Why 20? This is usually the time limit in which your body switches from using stored glycogen and instead uses your body's fat stores.

But first, let's talk supplementation for sexy, lean legs:

• Always make sure you have a great protein on hand. I personally love MRM's Natural Whey Protein and use it after each workout.
• A good pre-workout to fuel your exercise. I use MRM's Driven each day-an all natural pre-workout-that helps keep me focused and energized.
• A good BCAA supplement is a MUST. I use MRM's Reload BCAA+G which contains L-Glutamine. This stuff is the ultimate muscle recovery supplement and will eliminate sore muscles after your workout while fueling muscle strength. 
• Lastly, I swear by fish oil. I choose Smart Blend from MRM. Fish oil is good for a lot of things, but did you know that it supports fat burning? YUP!

**For all MRM products, use code SIA at checkout for 40% off ALL supplements, all the time**

Here are my go-to moves to getting sexy legs:

1. Barbell Side Split Squats

• Stand up straight while holding the bar placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. This will be your starting position.
• Lower your body towards the side of your angled foot by bending the knee and hip of your lead leg and while keeping the opposite leg only slightly bent.
• Return to the starting position by extending the hip and knee of the lead leg.
• After performing the recommended amount of reps, repeat the movement with the opposite leg.

2. Plie Squats with Barbell

• Hold the bar racked across your shoulders, with a firm grip. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent. Your toes should be facing out.
• Slowly bend the knees and lower your legs until your thighs are parallel to the floor.
• Press mainly with the hell to bring body back to starting stance.
• Repeat for the recommended amount of repetitions.

3. Barbell Glute Bridges

• Begin seated on the ground with a loaded Hiit Bar over the tops of your thighs.
• Roll the bar so that it is directly above your hips, and lay down flat on the floor.
• Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet.
• Extend as far as possible, then reverse the motion to return to the starting position.

4. Barbell Lunges

• Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
• Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance.
• Using the heel of your foot, push up and go back to the starting position as you exhale.
• Repeat the movement for the recommended amount of repetitions and then perform with the left leg.