plank leg lift mini band

Beach-Ready Workout

FitElyse challenges you to her Beach-Ready Workout!

Belly and booty... those are the two most requested “improvement areas” from my clients. They want smaller waists, toned abs, a tighter booty, an apple bottom. Don’t we all? Well, it’s totally doable! Yes, you’ve got to work, you need to be consistent, you’ll have to sweat, but it’s all worth it when you can rock that bikini with confidence.

beach mini band

For the core and buns, my favorite piece of equipment is also the smallest piece - the mini band pack. They travel with me everywhere. I use them all the time whether at home or on a tropical vacation.

You can make your gym anywhere you choose. This is part of consistency. I know sometimes it’s hard to get to an actual gym. I understand that your kiddos might be napping so you can’t go for a run. I totally know. But, you can always wrap a band around your ankles and kick that foot back to burn the booty. It’s going to take consistent sweat sessions... and a clean diet (more on this later).

For this workout shoot, my gym was the beach. Here, I put together the best exercises for those highly requested areas. From the front to the back, I’ve got you covered.

 

BEACH BOOTY & BELLY BLAST

*Do each move for 40 seconds. There’s no time for breaks here. Keep moving and get it done. Complete 3-4 cycles

  1. Squat With Outer Thigh Kick
    • squat mini band 
  2. Kneeling Donkey Kicks
    •  donkey kick mini band
  3. Lunge With Row (30 seconds on each side)
    • lunge row mini band lunge row mini band
  4. Plank To Row
    • plank row mini band plank row mini band
  5. V-Up Pulls
    •  v_up mini band
  6. Banded Deadlifts
    •  deadlift mini band
  7. Standing Ab Bends
    •  side ab mini band
  8. Plank Glute Kick Backs
    •  plank leg lift mini band

TIPS

  • I recommend completing this workout at least twice a week.
  • Keep your core tight with every move and focus on the areas you’re targeting.
  • Use a band that challenges you, but also allows you to get full range of motion. For these exercises, I like mixing in the yellow, pink and blue.

 

Now, after you get that workout in, don’t wash it all away with a margarita and nachos. Put good stuff inside your body and you’ll see better results! If you need help in that area, check out my simple and delicious FitYou Food Guide. You’ll maximize the results and your health.

 

beach mini band

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Ditch the Baby Weight and Get Your Pre-Pregnancy Body Back

FitElyse spills her best secrets to toning up after delivery day!

So, it’s been a crazy nine months, and you couldn’t be happier with your brand new baby! Life has forever changed — but so has your belly. Yes, having a child is worth it, but if only you could ditch that baby weight for good, right?

I know, mamas! I've been there — twice — and it's tough. These days, new parents are sleep-deprived and exhausted. It feels like almost every waking minute is spent changing diapers, feeding your newborn, changing more diapers, soothing the baby. Did I mention changing diapers?!

 

There's not much time for you to take care of you, but without a healthy YOU, it's hard to have a truly healthy family. So, whether you've just been given the okay to work out after having a baby, or if you've been waiting and waiting and now that baby is a year old — the time is now. The good news is you can achieve that pre-baby body and even more right at home! And it starts in the kitchen with clean meals.

I know, I know, you don't have time. But neither do I, but prepping clean meals in advance is key. Otherwise, when the clock hits noon and Baby is finally napping, you’ll be starving and that junk food will call your name.

The crockpot is my go-to. Each week, I make a large batch of steel-cut oatmeal for a nice morning meal. Lunch is often scrambled eggs and veggies, a hummus and turkey sandwich or leftovers. For dinner, I go back to my trusty crockpot. Chili is a staple around our house: beans, beef or chicken, a little onion, and some seasonings is all it takes to create an easy, filling meal.

Between meals, be sure to keep healthy snacks around. (No, the graham cracker off the floor doesn’t count.) Nibble on fresh fruits and veggies, Greek yogurt, cottage cheese, low sugar protein bars and shakes. Eating frequent, small meals will get your metabolism firing like a wood-burning stove.

Fast recipes that get me through the week:

Best foods to eat after having a baby

Steelcut Crockpot Oatmeal

(Makes 8 servings)

  • 2 Cups of Steel-Cut Oats
  • 6-7 Cups of Water
  • 1 Tablespoon of Vanilla Extract
Optional:

Add in 1-2 Cups of frozen berries, 1-2 Cups of sliced apples or 1 can of unsweetened pumpkin

Directions:

Add all of the ingredients in the crockpot and cook on a low setting for five to six hours. Add more water if needed. In the morning, simply heat and top with a little Greek yogurt and cinnamon!

Green Chicken Chili

(makes several servings)

  • 1 LB Chicken Breast
  • 1 Cup Chicken Broth
  • 1 Small Sweet Onion, Diced
  • 1 Can of Diced Green Chilies
  • 1 Cup of Green Enchilada Sauce
  • 2 Cans of Beans (Pinto, Black, Kidney, Northern, Chili)
  • Salt, Pepper, Chili Powder to Taste
Directions:

Place the onion in the crockpot and pour in the chicken broth and add the chicken breasts. Cook four to six hours, until the chicken is done. Dice the chicken and add it back into crockpot with all of the other ingredients. Cook on low for one to two additional hours. Try topping with a little cilantro and a squeeze of lime!

 

 

Easy Exercises While Baby is Napping

While baby naps or does some tummy time, let’s get to work on that tummy of yours. It doesn't have to be much, but a combination of cardio and resistance training is the best mix to get you moving again. Start small by adding one or two days in at first and then work your way up to a consistent schedule.

Here’s a guide to some of my routine:

  • Frequency: 4-5 times a week. (Aim for 3 days of resistance training and 2 days of cardio.)
  • Length: 20-30 minutes a day (A 20-minute stroller jog will do wonders for you both.)
  • Intensity: PUSH it! Work hard, get done fast
  • Gear: 1 DynaPro exercise ball and 3 DynaPro mini bands

 

Postpartum Home Workout

Before we get started, let's warm-up with five minutes of jump rope, jumping jacks, high knees, or running up and down stairs.

Exercises:

  1. Exercise Ball Squats
  2. Exercise Ball Crunches
  3. Mini Band Outer Thigh Steps
  4. Push-Ups With Feet on Exercise Ball
  5. Mini Band Back Squeeze
  6. Plank With Mini Band Glute Kicks

Cycle through 2-3 sets or until the baby needs your attention!

 

Progress in the kitchen is key to a healthy and balanced lifestyle for you and your newborn. A handful of greens, lean meat and a bit of fiber are the first part of the mix. When you add these muscle burning moves and some cardio, you have a recipe for success!

Get your Mini Bands and Exercise Balls Here: SHOP NOW!
 

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