Wellness with Natalie

08/14/2018

Because the fun never stops... and multitasking is the only way I get it done. I get my leg in pushing baby girl on the swing. 20 reps, as many sets as needed to match her attention span! 💕

07/27/2018

Add flavor to keep healthy foods enticing: I've got olives on my salad and sun-dried tomato pesto on my potatoes. Yum!

07/13/2018

My new exercise buddy is almost 20lbs, making her a great weight as well as my cheerleader!
I grab baby and a band for a quick workout. Do all of these moves for 1 minute each and repeat 2-3x.

05/14/2018

Got 5 minutes? These 5 moves for one minute each are a great total body workout! Repeat the sequence 3-5 times depending on how much time you have (how long baby naps or is entertained by the activity mat? 😋).

04/26/2018

I'm excited to lead my first outdoor class of the year this Saturday at 10:00am. Join me at Opal Daniels Park in Takoma Park, MD. Cost is $5. Click the link for more details and registration. 🙂

It's finally warm out and baby girl and I are taking our workouts outdoors in our new neighborhood!. Join us for a boot camp fitness class for all levels this S...

03/25/2018

I've mostly stopped doing squats during workouts... only because I know I'll get plenty in when helping baby get to sleep 4 times a day!

These exercises are perfect for soothing baby as they are stable for me and provide a nice bounce for baby.

I aim for 10 of each move and repeat until I get 3 rounds in, or she falls asleep. 😴.

03/24/2018

Sweet potato, kale, hummus, avocado. In a bowl. Easy and super healthy! With babygirl around, I never know when I'll have time to cook. I keep baked sweet potato and cooked kale on hands so I can throw it together whenever I get hungry. I even eat this combo cold, is that weird? 😊

03/18/2018

Activity Mat Workout!

My initial approach to working out with a baby was to exercise during nap times. But with nap times so inconsistent... I missed most workouts. It is much easier to get it in if I can exercise with baby.

This sequence is great for when baby is on the activity mat (or simply the floor) as all of the moves are close to her and the timing allows for plenty of interaction. This is perfect for babies 2-4 months who enjoy activity mats but aren't quite old enough to hold their heads up and serve as your weights. 😊

Do each of the following moves for 45 seconds, then take a 15 second rest to play with baby.

-high plank knee tucks
-low plank leg lifts
-reverse lunges
-squats
-toe taps

To increase intensity, speed up the knee tucks and add jumps to the lunges and squats. Enjoy!

03/17/2018

Healthy snack: whole wheat toast with almond butter and bananas and a green smoothie. I make a pitcher of smoothies every other day so they are prepped and ready in the fridge. I don't follow any recipe, just combine whatever fruit I have (always at least 1 banana) with a handful of spinach and water. Yum!

03/16/2018

Full term to 3 months postpartum. It's been an amazing 3 months! I do not feel 100% physically, but I can tell I'm stronger every day. I've gone from needing help sitting up to putting the baby+car seat in the car and on the stroller by myself (which, if you've never tried it, is a huge strength accomplishment!) I did zero working out the first 6 weeks after my c-section, then only light core restrengthening weeks 6-8, and have since been doing body weight only strength training for 15 minutes 4-5 times a week. I'm looking forward to getting back to weight training and cardio soon!

02/08/2018

She is 2 months old tomorrow- time flies! This week at I started working out again. I walk 5000 steps a day and get in at least 20 minutes of HIIT. I have hardly done any arm work, as carrying around this bundle is doing the toning for me!

02/03/2018

recovery isn't easy! I've spent the past 2 weeks (weeks 6-8 postpartum) doing exercises that will strengthen my transverse abdominals and pelvic floor- and I am feeling so much better! These moves are awesome... Postpartum Recovery Sequence 2:

1-Core brace and hold- 10 reps
2-Bent leg lift to extension- 20 reps alternating legs
3- Hip thrust- 10 reps
4-Glute bridge single leg hold- 10 second hold each side
5-Reverse plank- 20 sec hold
6-Reverse plank heel slide- 10 each side