Creating Your Own HIIT Workouts

It's no secret that I'm a HUGE fan of HIIT (high intensity interval training). I found HIIT almost eight years ago and it radically changed my health and fitness pursuits. I started with a 'paid-for' program called Fit Yummy Mummy which totally whipped me into shape and helped me to lose 50 pounds in about 4 months. Then, a few years later I went to another program by Dr. Sara Solomon, which further refined my health and fitness level, AND led me to my beloved speed roping! While I LOVED using both of these programs, I no longer follow them for my exercise routines, but create my own each month.

Over the years I have come to realize the importance of regularly changing up my workouts so that I do not plateau in my fitness journey. Every month I create two new HIIT workouts. I design two, 15 minute HIIT sequences (that I call my 'A' and 'B' workouts). I rotate these workouts every other day ~ 6 days a week ~ Monday through Saturday. I take Sundays off as a day of rest. 

To create my own workouts I utilize the following three easy steps:

1. Determine my time sequence: The bases of a HIIT exercise routine is doing a set amount of exercises as fast and as hard as you can for a set amount of time and then resting and/or setting up your next exercise. Some commonly used times would be a 30/30 (30 seconds of exercise and 30 seconds of rest) or 50/10 (50 seconds of exercise and 10 seconds of rest). I use a 50/10 split. Also I decide how long I plan to do my HIIT. Typically they are 15 to 20 minutes long. Currently I do two, 15 minute HIIT workouts, six days a week.
2. Decide my cardio: I prefer my workouts to be full body workouts and for them to include both cardio and strength training. I plan for every other exercise to be cardio. These days I'm doing speed roping for my cardio. But, some other exercises for cardio could include: high knees, bunny hops, speed skaters, jumping jacks, etc. These can easily be altered for low impact.
3. Decide my strength: I'm a huge believer in strength training for everyone! I use dumbbells, weighted balls, kettle bells, and sometimes body weight is sufficient for some exercises. As I mentioned above I rotate between cardio and strength training exercises, for my strength exercises I might do something like curls, squats, or planks, but the list could go on and on; as long as I'm using appropriate weights and intentional to continue to add weights as I get stronger. 

To help find exercises to use in my HIIT workouts, I peruse Pinterest and Instagram. There are so many folks out there sharing free exercises. I never copy them, but I gain inspiration from what they share to create my own exercise sequences. 

HIIT has changed my life in an extremely positive way. In a season of life where I am needed at home and have a very limited time to exercise, HIIT has been a life saver ~ or rather healthy mom lifesaver! I am able to get a highly effective workout completed every day, in the comfort of my own home, for relatively free, and actually see continues results. Seriously, it doesn't get better much better than that. HIIT has worked so well for me I can't imagine ever using anything else to reach my personal fitness goals.

With Love & Hope,

Jennifer

Mama's Skin Care

 Today I'm going to share my face skin care regiment. I'm a firm believer that women should take care of their skin, especially their face. Well men should too, but good luck with that, lol. My choice of skin care products is ever changing, and what I'm sharing today just so happens to be the products I am currently using. I love experimenting with other brands and products in my pursuit to keep my skin healthy. 

I kick off my day with a good face wash with Raw African Black Soap. I know weird right, trust me it's the best, I love it! This soap can be drying so use it with a good moisturizer. To help make it last longer I cut it into chunks and put the smaller chunks in a soap saver and then keep the remaining soap in a plastic baggy. 

After I wash my face in the morning I use this eye gel to help with under eye puffiness and discoloring. I also use it at night before I put on my moisturizer.

I use the Awake Human Facial Moisturizer in the mornings. It's extremely light and works wonderful under makeup.

 Before bed I start taking my makeup off with Clinque's 'Take the Day Off Makeup Remover'. I've only purchased this a couple times. It really works well, but is kind of pricey. More often than not, I simply use olive oil to take my eye makeup off. But, I will say that this stuff is AMAZING at removing false eyelashes!

These two products are an extremely pricey splurge, but so worth it if you ask me! I start with the exfoliating face wash and then use the Purity Made Simple face wash to make sure my face is squeaky clean.

I use this Rose Water as a toner after I wash my face. I've never been a big fan of the rose scent, but this product smells so light and refreshing, I just love using each night.

Next I apply my vitamin C serum. The tree of life brand is the best, and if you purchase from them they will send you an offer for a free bottle in return for leaving a review.

I also use the Tree of Life Hyaluronic Acid Serum.

I finish off my nightly skin care with this vitamin C moisturizer. It's a bit thicker and leaves my face a tad bit tacky, which is why I use it in the evenings and not during the day. But, I like the extra moisturizing at night, so it works for my preferences. 

Every Sunday I do a face mask. It's a great opportunity for a facial detox and deep cleaning. This is the current mask I am using.

Just like I shared yesterday with vitamins and supplements, skin care is personal and unique to each individual. These are the products I'm currently using, but they will most likely change and evolve as my needs change or I when want to try new products. I do not think age has any relevance as to when to start a skincare regiment, I started my daughter (and sons, but they're not as diligent as my daughter) when she was 13. The sooner a woman starts taking care of her skin the better!

With Love & Hope,

Jennifer

5 Easy Steps to Thrive Not Just Survive with a Newborn

As a mother of soon-to-be ten children, I am acutely aware of the struggles that can arise with trying to get back into a heathy rhythm of normalcy, especially when there are so many new dynamics to incorporate. Fortunately, This isn't my first 'rodeo' and I have learned some key principles which help to get my days back on track fairly quickly.

 Having a newborn baby can easily be an overwhelming experience for any mama, especially a first time mother. But, it doesn't have to be; by implementing the five following SIMPLE steps you can easily go from surviving to thriving ~ allowing you to thoroughly enjoy this season of life!

1. Make Rest a Priority: It's a Marathon not a Sprint~ Many times new moms are told to sleep when baby sleeps, which is ideal the first week or two, but not really practical as the weeks progress. I find simply making a point for an early bedtime and a later morning wake time to be sufficient. In other words no late nights of trying to play catch-up. Do what you can during the day but when bedtime comes, shut it down and let it go until the next day. Your rest is the most important aspect right now especially as your body heals from giving birth and adjusts to meeting the needs of another human being.
2. Fuel Your Body ~ Hopefully you were already purposing to maintain a healthy diet throughout your pregnancy, but now, even more; your body needs fuel from nutrient dense foods to properly heal and sustain you through the often exhausting process of caring for a newborn. The best foods for this season of life is lean protein, healthy fats, as well as fresh fruits and vegetables. Don't forget plenty of water. I find drinking at least 8oz of water every time baby eats helps me to get the necessary hydration I need each day.
3. Move Your Body ~ Every childbirth has its own effects on each mother and only you know how much you can do each day after delivery and in the weeks following. I caution every mama to listen to their bodies and not to begin any exercise regiment until you are physically ready. But, do NOT let motherhood be an excuse NOT to exercise. Going for short walks is good for you and the baby, slowly add in more exercise as you feel ready or are cleared to do so by your physician. While exercise can quickly be put to the back burner for new moms, I plead with you to commit to some moderate form of exercise as soon as possible. Your body will thank you with copious amounts of strength and energy to sustain you through the many demands of motherhood during the newborn stage and beyond!
4. Delegate & Communicate ~ More times than not, having a baby involves more than just mom. Make sure you are communicating your needs to your partner, extended family, and friends. Many times people want to help new mothers, but they simply don't know what to do. Now is not the time to be overly independent or shy with sharing what you need. I find recognizing the blessing of family unity and involvement helps to make for an easier transition back to normalcy. And with the assistance of family and friends you will be creating a most favorable platform for you to succeed as a new mama.
5. Establish a Heathy & Practical Routine for You and Baby ~ A healthy routine is essential for thriving as a new mom. Please don't confuse a schedule with a routine. A schedule says something is done at a set time while a routine simply denotes an order of events. Many people would never dream of scheduling their babies, and that's perfectly fine; but a routine helps to establish order within your day allowing you to accomplish more. Make a list of the tasks you need to tackle each day and then designate a practical time during your day for them to be completed. For instance, each day I would like to take a shower. I plan my daily showers to be taken after my daughter's first feeding of the day which would be between 7am and 8am.

Having a new baby is a wonderful gift from God. Remember to give yourself grace and to take each day as they come, slowly adjusting to your new life as a mom of a newborn. Life will eventually resume back to a NEW normal. These newborn baby days will quickly pass. You'll soon forget how crazy and sleep deprived life was, because you'll be so enamored with all the wonderful milestones your precious bundle of joy is rapidly achieving. But, remember if you're struggling through the newborn baby days, you can quickly change that by implementing the 5 Easy Steps to Thrive Not Just Survive With a Newborn! So to all the new mamas reading this congratulations on your little blessing, and remember you've got this!

With Love & Hope,

Jennifer

A Busy Mom's Guide to Meal Prepping

When you're in the throws of motherhood, eating a healthy balanced diet is crucial. Nutrition is the ultimate key to maintaining your strength and energy for managing the many demands of being a mom. It's not always conducive to eat what the rest of the family eats. Which is why I have found meal prepping my food each week to be a major blessing.

When the Lord opened my eyes as to how to eat healthy, our entire family started eating clean, whole foods. But, unfortunately, a couple years into our family's healthy eating journey we realized it just wasn't working. After much debate and prayer we decided to go back to semi-healthy homemade meals for the rest of the family. And so began my weekly meal prep journey, because I still desired to maintain my clean-eating diet.

Through much trial and error I have fine-tuned my weekly food prep to where it seamlessly fits into my busy schedule. With the many demands of motherhood, weekly food prep can pose it's challenges. But, with this simple A Busy Mom's Guide to Meal Prepping any mom can keep their nutritional intake a top priority. The following list is the exact steps I use to quickly and effectively meal prep each week.

1. Make sure you have enough containers to store your meals. I use reusable ziplock plastic containers. For $40, I purchased 21 rectangle 'plates' and 8 plastic bowls. I have used them consistently for 3 years, but I do not wash them in the dishwasher. I use baggies for some side items and any snacks. (the small snack containers just didn't work for me.)
2. Set aside some time each week to plan your weekly meals. I typically keep a 4 week rotation. I eat the same breakfast, lunch, and dinner each day for 5-6 days. I allot one day for eating any leftovers or for eating out. The next week I rotate to another weekly meal plan.
3. Make a list of the foods you'll need for each meal and purchase those items preferable the day before you plan to meal prep. Purchase in bulk as much as possible
4. Plan for 1-2 hours once a week to do your actual meal prep. I like to prepare my meats the day/night before my meal prep day in my crockpot or Instant Pot pressure cooker.
5. On meal prep day, utilize all your resources, i.e. crockpot, electric pressure cooker, oven, etc. I do my best to orchestrate my meal prep day in such a way that all my 'fairy maids' are working while I am. The more ways you can find to multitask the quicker the process becomes.
6. Chop and prep as much of your produce as possible so that your meals are as 'take-and-go' as possible. For instance I pre-cut my apples (dip in lemon juice to keep them from turning brown) and put in baggies, and I also pre-measure and put into baggies my raw veggies.
7. Involve your children in the process. Teach them the fine art of preparing healthy foods. Even young children can measure produce and place in baggies, while the older ones can chop fruits and veggies. Make it a family memory making event.
8. Package your food and label your containers or baggies. There are nifty dry erase labels these days which makes the process of identifying your meals super easy.
9. Sort your fridge/freezer so that your meals are easily available and ready to grab when you need them. Purpose to plan for some of your meals to be freezer friendly so that you can make the most of your meal prep day since some foods simply won't last a week.
10. Remain focused on the end goal: insuring that you will have nutrient dense meals to help fuel you through your busy week ahead. Remember that purposing to nourish your body with healthy meals will allow YOU to be the best mommy you can be for your precious little treasures.

Meal prepping may seem like a major undertaking, especially with a house full of children, but I find that the effort and time it takes is well worth it. I truly love having my meals already prepped, especially when I am exhausted and don't feel like preparing me an alternate meal from the rest of the family. With my meals already prepared I don't have to compromise my health and fitness goals with eating foods that work against me. Regardless, if you're prepping an entire week's worth of meals, one or two meals, or simply snacks; the tips used in the A Busy Mom's Guide to Meal Prepping can easily be applied to make the process super quick and easy.

With Love & Hope,
Jennifer

How to Exercise When You're A Busy Mom

I am extremely passionate about being healthy and helping other women achieve optimum health. Here's another post from Modern Mommy Mentor regarding how busy mamas can make exercise a daily part of their lives....

Lets face it, it's hard enough to exercise before kids, but once babies are in the picture exercising quickly gets put on the back burner! A mom's job is endless: 24 hours a day, seven days a week, 365 days a year. It doesn't matter if you work outside the home or not, the responsibilities of raising children is nonstop and demanding. The best way to keep up with this magnitude of responsibility is to maintain your health. Proper nutrition and daily exercise are essential to keeping YOU in the best health you can be to effectively manage your beautiful tribe.

The question remains: How does a busy mom maintain an exercise routine when she can barely manage all of her daily tasks as it is? Mothers can make every excuse in the 'book' not to exercise. Removing those excuses is the key to creating a healthy exercise routine which can carry you through motherhood and beyond. The following steps are simple yet effective ways to insure you are taking the best care of yourself through physical activity; so that you can adequately serve your family.

• Ask the Lord to help you establish a life-long exercise routine that is within your physical capabilities.
• Don't compare yourself to other women, especially fitness models who have most likely been 'airbrushed'.
• Commit to waking each morning before your children to exercise a minimum of 5 days a week.
• Choose short, yet effective workouts such as HIIT (High Intensity Interval Training) combined with weighted exercise (use some dumb bells, they help to build strong bones and keep osteoporosis at bay).
• Invite an accountability partner to join along in your fitness journey. Share your victories and struggles with each other, but most importantly hold each other accountable to your daily workouts!

HIIT workouts have been my saving grace to remaining committed to a daily exercise regime. I exercise 6 days a week for 15 minutes with moderate exercise sequences which target my whole body. Through this type of exercise I have been able to lose 50 pounds and maintain the weight-loss for 6 years, and nearly 4 pregnancies. This types of short yet intense workouts are super easy to incorporate into a busy moms schedule. For more details on how I use HIIT in my busy mom life, check out this post.

One of a mom's most important assets is her health. Without a healthy body she is unable to sufficiently manage her home and serve her family.  Our families deserves the best that we can give them. When we purpose to maintain a healthy diet and remain committed to daily exercise our bodies respond with improved sleep, ample energy, positive mindset, as well as reduced sickness and injuries. I encourage you to make today the last day of excuses in regards to NOT exercising. The steps listed above are the exact ones I have used to remain faithful to my daily exercise routine for the past 6 years.  I invite you to use the same steps to make your health a priority with a personal workout program that can easily fit into your busy mom life.

With Love and Hope,
Jennifer

HIIT: A Busy Mom's Best Kept Exercise Secret

Here's another post from Modern Mommy Mentor in regards to how I strive to stay healthy....

Six years ago I was 31 years old and 50 pounds overweight. I have always exercised, mostly the latest video fad workout program or running. Yet, I could never seem to get rid of all the weight before we were pregnant again. It was a very frustrating cycle and not one I really wanted to continue repeating. I knew there had to be a better way to permanently get the baby weight off and keep it off.

Now with our debt-free, one income budget, there is no way we could afford a gym membership. My husband works long hours and I really don't like disappearing the moment he gets home to go for a long run. My only option, if I am going to exercise, is to do it at home. To make things even more complicated, we don't have the space for huge exercise equipment like treadmills or weight machines. In my desperation to once and for all lose my excess weight, I began an intense search to find a fitness program that I could affordably do from home, fit into my crazy busy life, and that would actually work!

In comes the best health and fitness program for busy moms: HIIT, which stands for high intensity interval training. After hours of research on the internet, the Lord led me to the most amazing workout program I had ever heard of. It sounded too good to be true! The proponents claimed that I could exercise 15 minutes a day, 6 days a week and rapidly lose weight. In complete desperation, and not believing this system would remotely work, I threw caution to the wind and starting doing daily HIIT workouts. And do you know what? I actually started to lose weight!!!! It was a complete miracle!

I won't over-exaggerate the truth here, I did decide to cut my sugar intake at this time. To my complete and utter disbelief, within three months I had lost 50 pounds!! Honestly, I was only exercising 15 minutes, 6 days a week and the only dietary change I made was to cut out my sugar, and I was actually losing weight. It was one of the greatest gifts I had ever been given and I made a commitment then, to do my best to share it with as many women as possible. That was nearly 7 years ago and I have never looked back. I have been able to maintain my HIIT exercises (altered slightly) throughout my pregnancies, which has enabled me to quickly lose the baby weight within just a few weeks of giving birth.

How I Make HIIT Fit into My Busy Life

• I create two monthly, 15 minute HIIT exercise sequences which include half cardio and half weighted exercises (typically with dumb bells). One Sequence focuses on upper body, while the other focuses on lower body.
• I invested in a HIIT timer which allows me to easily perform my exercises each day. You can also use an interval APP.
• Each HIIT workout sequence is divided into 15 exercises. 50 seconds of exercise as fast as I can do them, and 10 seconds of rest or set up for next exercise. I design my workouts so that I alternate 8 'cardio' (usually speed roping) exercises with 7 different weighted exercises like arm curls or squats.
• I alternate my two HIIT workouts Monday through Saturday and rest on Sundays.
• I make a point to wake up before my children each day to get my exercising done before they are underfoot and in the way. It's my time to focus on my health and keeping my body strong and healthy.

And that's it, a super easy exercise system that ALL moms can fit into their busy schedules. I mean, seriously, we all can squeeze in 15 minutes to do something for ourselves to help make us stronger and healthier, so that we can better serve our families. With HIIT there is no excuse, you can easily design your exercise sequences to fit your personal fitness levels AND you don't need expensive equipment, memberships, or huge slots of time carved out of your already busy days to exercise. A HIIT timer or app and a few dumb bells, that is all I've used for the past six and a half years to LOSE 50 POUNDS and keep the weight off for 4 subsequent pregnancies! Trust me when I say HIIT is the best kept exercise secret for all busy moms who desire to be fit and healthy! If I can make it work, so can you.

With Love & Hope,
Jennifer