Self-care: The Health part

We hope you enjoyed our simple skincare routine. Skincare is one of the many great ways you can take care of yourself. While we are feeling ourselves with our natural glow, we are going to dive in a bit further with the health part of self-care!

Eat your leafy greens

We make our kids eat them but we also need them in our diets! Better fuel, better mama, right? You don’t necessarily need to make a salad, but definitely take the time to be creative- sautè, blend, puree- there are a dozen ways to disguise your greens, for you and the littles. Spruce up that omelet with some spinach! Don’t be afraid to substitute the mashed potato and improvise with some cauliflower!

On the go? 

Here’s a quick smoothie recipe you can make at home:

Berry Fruity Smoothie

INGREDIENTS:IMG_7682

  • 1 cup of spinach
  • 1/2 cup of frozen blueberries
  • 1/2 cup frozen strawberries
  • 1 ripe banana
  • 1 cup milk (we prefer almond)
  • 2 tablespoons old fashioned oats
  • 1 tablespoon agave syrup or honey
  • *optional- a spoonful of natural peanut butter
  • *optional-protein (pea protein is a good alternative if you’re vegetarian/ vegan)

DIRECTIONS:

  1. Combine spinach, blueberries, strawberries, banana, milk, oats, honey and 1 cup ice in a blender until smooth.
  2. Serve and enjoy!
  3. I let my daughter in for a treat, I don’t tell her about the spinach, of course 😉

Berry Fruity Smoothie

“PUMP, PUMP, Pump it up!” Joe Budden

Crystal’s workout routine

After having a baby, I wanted to jump right into my usual routine of running 5 miles a day and kettlebell swings. But my pregnancy took me in through a loop! I now have lower endurance than I ever have before. In other words, one mile into my run, I am ready for my inhaler. So, I’ve changed up my routine to something lighter. An easier workout allows me to regain my strength.

I’m currently focusing more on the pelvic floor- trust me, it’s crucial to give your body grace during postpartum recovery. I tried to run normally around two months postpartum and it did not go well- I was in pain for several days and I may or may not have peed myself a little. Why? Because my pelvic floor was still healing and my other muscles were over compensating. Now, this is my experience, everybody is different. If you have no problem getting back to your old work out routine- YOU ARE A ROCK STAR! But for others, it’s okay to pace yourself. You will get back to your old routine, just give yourself grace!

Pelvic Floor Workouts

  1. Inhale. Do a kegel. Squeeze your lady muscles as you would when you’re holding your pee (it will feel silly at first)
  2. Hold for 5-10 seconds
  3. Exhale. Gradually release the hold. 
  4. Repeat 10-20 times

Planks (your pelvic floor and abs will thank you)

  1. Put yourself in a push up position, bring yourself to your elbows so your weight is now on your forearms
  2. Tighten your abs, clench your glutes and keep your body straight from head to heels. Envision a table top.
  3. Hold for 30 seconds to a minute
  4. Feel the burnnnnn

*side-note: no children were hurt or interested in their own activities during the process of this demonstration. 

Full body workout at home (no equipment)

  1. Stretch- key to any workout if you don’t want to be in pain
  2. Side lunges- 5 sets of 10 reps
  3. Jump squats-5 sets of 10 reps
  4. Burpees- 5 sets of 10 reps
  5. Side jack- 5 sets of 10 reps
  6. Mountain climbers-5 sets of 10 reps
  7. Rest into child’s pose for 2-3 min

 

Self care is loving yourself and taking care of yourself. This requires loving your body, just like you love your hair and your skin. 30 min a day is all you need to just pump up your heart rate. You release oxytocin hormones which makes you happier, helps your energy level, helps you relax and promotes weight loss! This routine is what works for me-  if you have any health complications, please get a doctor’s clearing before trying any workouts suggested. There are multiple ways of exercising! The best part of YOUR workout routine is that you get to choose what makes you feel good- yoga, running, walking, riding your bike, pilates, crossfit- you do you, girl! 

Some days, my workouts consist of walking with a baby strapped to my chest or having a 5 year old on my back while I’m planking. (I know, what’s wrong with me?) But the point is- after I exercise, I feel more energized for whatever the day has to offer. I hope seeing my workout regimen inspires you to create your own go to exercise of choice, whatever you choose, remember- you’re doing it for you!

 

-Crystal

What are your exercise routines? Leave us some suggestions in your comments.

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