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    Fitness

    30 Day Challenge – April Resolutions

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    Three months postpartum and I’m finally ready to get myself back on track. It took me a while to get my body and mind right to where I could take the time to really focus on my fitness goals.  I created this personal 90 day program  to get back to living a healthy lifestyle.  The first 30 days I will be focusing on creating healthy habits.  Here are my resolutions for the first 30 days of my 90 day challenge.

    My diet resolutions:

    This month for my diet, I will not be tracking my macros or calories. Instead I will focus on making healthy choices and creating healthy habits that will set me up for success in the future.

     1. I will not eat fast food with the exclusion of Subway or Chic Filay and only once a week. There was a time in my pregnancy where I use to eat fast food everyday, no joke!

    2. I will only eat out when I am celebrating with family and friends, and that also means no take out or delivery. When you make eating out a special event, it won’t be part of your daily routine.

    3. I will eat protein for lunch and dinner whether its from a protein powder or an animal. Getting enough protein is very important for fat loss and muscle gain. I struggle with it because I don’t like to eat meat. I’m more of a “carbivore”.

    My workout resolution:

    1. I will exercise for 30 min at least 3 days a week. It doesn’t matter  where I work out, if I’m at the gym, at the park, or at home, as long as I work out for at least 30 minutes. Click here for the fitness apps I use for workouts on the go.

    2. When I go to the gym I will follow this 30 day total body workout from Fitness RX. Having a monthly plan when I go to the gym saves me time and also allows me to track my progress. You can print it out here.

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    3. I will attend two group fitness class a moth. I eventually want to teach my own fitness class, and there is no better way to learn than to be part of it. Also I get bored easily and I love trying new things, and group exercise classes are a great way to mix things up!

    My mind and spirit resolution:

    1. I will go to church at least once a month. Faith has always been important to me and going to church has always helped strengthen my faith. I struggled going to church when I was pregnant and recently went for the first time this year with my family. I want it to be a priority in my life and for my son as well.

    2. I will make time to go on dates with my husband on the weeks he has off. I have taken this for granted lately since I’ve had my baby. Sometimes we get so caught up in the baby and doing family things that we rarely take time to spend with just each other. I want to make sure I have a good life balance with my family, my marriage, my work, and fitness.

    3. I will not let my situation become an excuse. Its been really easy lately to blame everything on having a baby, my bad moods, my lack of time, or sleep, my unhealthy habits, ect., but I don’t want that to be the reason why I don’t get things done. I know having a child is challenging, but it’s not an excuse. Where there is a will, there is a way.

    I am really excited to get back on track and I can’t wait to see my progress in the next 30 days. It won’t be an overnight transformation but each step will help me get closer to my goal. It may take longer than 90 days for me to get to where I want to be, but its a plan to set me up for success.  And for any successful fitness transformation, it must be one built on healthy habits. I challenge you to create your own personal 30 day challenge, and challenge yourself to make daily improvements. It takes just a step at a time to eventually get where you want to be. Be patient, work hard, and never give up. What will you do to be a better you?

    Thank you for following me on my journey!

    <3 Dawn

    P.S. For more fitness tips and motivation make to sure to like my Facebook page. Thanks and have a great day!

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    Fitness

    Top 3 FREE Fitness apps

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    Here are my top three favorite fitness apps I use. Not only are they free but they allow you to connect with friends who share a similar interest so you can work out and stay fit together!

    1. Nike Training Club – This is my favorite workout app. I love all the different types of cardio, strength,  interval, and body specific workout they have. It is great for all fitness levels, beginner, intermediate, and advance. Most of the workouts require no equipment and can be done anywhere at your home, the park, at the gym, or even a hotel room if you travel. It guides you through each workout and has a video and step by step instruction for each exercise. I first fell in love with it as a busy working woman who like many people didn’t have the time to go to the gym everyday, but now as a mom I appreciate it more in a whole new level. I do these workouts with my baby, and he loves being part of my workout routine.Processed with Moldiv

    2. Map my Run – This is for the walkers, the joggers, the runners, the explores, the ones who like to take the unbeaten path. Guess what?!? No matter where you go you can always find your way home because it has a live tracking GPS! It’s great for safety reasons, just in case anything happens your friends and family will be able to find you. I loved it because when I was single and living on my own, I felt secure no matter where I went running or what time of day because my family always knew where I was at. I also love how it tracks your pace,  your distance, the altitude of your run, and you can compare results with your friends on your app.Processed with Moldiv

    3.My Fitness Pal – This is more than just a food diary, it is the largest nutrition and calorie database! I love how you can scan nutrition labels with this app so it makes it easy to track food you buy from the grocery store. If you are a calorie counter or follow IIFYM you will love this app. It breaks down carbs, protein, and fat percentage  of your daily intake and you can also set your goals to follow a certain percentage breakdown. It is the easiest food diary app and a must have for anyone working towards a fitness goal.

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    I highly recommend these apps for anyone at any fitness level. Give them a try and let me know what you think!

    <3 Dawn

    P.S. For more fitness tips and motivation make to sure to like my Facebook page. Thanks and have a great day!

    Fitness

    4 things to do to prevent stretch marks when you’re pregnant

    When I found out I was pregnant I feared what everyone else feared and that was getting stretch marks. You read all of these things about what causes them and what you can do to prevent them and wonder what works and what doesn’t. I was worried because I had read genetics played a part in it, and my mother had stretch marks from her pregnancies. I already had stretch marks on my thighs and waist from my younger days when I went through a growth spurt, and even though they weren’t noticeable it still worried me because I didn’t want them to spread to my stomach. But here are somethings I swear helped me from getting stretch marks through my pregnancy. I’m not a doctor, but I hope my personal experience can help others out there.

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    1. Drink lots of water – stay as hydrated as possible! Flavored water and tea was my drink of choice. When your skin stays hydrated it allows for better elasticity.

    2. Take your vitamins – Prenatals everyday helps you get the vitamins you need for you and your baby. Sometimes it can be hard to eat healthy when your pregnant, especially when your hormones are out of whack and all you want to do is eat sweets like I did. Vitamins are good for your skin.

    3. Stretch and exercise – I do believe keeping your body active and flexible through your pregnancy helps with circulation and blood flow through your skin.

    4. Body butter – I am a big believer in Palmer’s cocoa tummy butter. My sister gave me a tub like this and it lasted me through my whole pregnancy. I lathered it on twice a day religiously, when I woke up and before I went to bed. I was not stingy with my application at all.

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    I truly believe in incorporating these simple steps throughout your pregnancy to help prevent stretch marks. It may not work for everybody but it’s worth a try. Hopefully it works for you as it’s worked for me.

    💛- Dawn 😊✌️