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EVERY MOTHER – PP BODY UPDATE

Ciera Dastrup

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Oh the joys of motherhood…When we enter the crazy journey of carrying, birthing and raising a child, we learn many terms that we’d be previously unable to define…Like perineal tear, sitz bath, and for many of us, unfortunately, also diastasis recti. 

 

What is diastasis recti?? According to the Mayo Clinic, “During pregnancy, the growing uterus stretches the muscles in the abdomen. This can cause the two large parallel bands of muscles that meet in the middle of the abdomen to separate — a condition called diastasis recti or diastasis recti abdominis. Diastasis recti might cause a bulge in the middle of the abdomen where the two muscles separate.” In mama terms, it’s the frustrating pooch that seems like it never goes away, even after losing all the baby weight.

 

With my first pregnancy I had very little separation, but after having our second baby, I noticed the abdominal separation & was determined to find a way to fix it. That’s when I discovered Every Mother & started on their 12 week Reclaim program in August to help rebuild & tone my core muscles the right way. Guess what...CRUNCHES WERE NOT THE ANSWER! I have loved being able stream the workouts on my iPad using the mobile app, and being able to do them easily in the comfort of my home! Most of the workouts require little or no equipment, so it made it easy to start right away! Read all about how their program works HERE.

 

Every Mother has three separate programs: Prepare, Reclaim & Surpass. The Prepare program is for expecting mothers who want a safe and effective program to follow during pregnancy. Reclaim (the program I followed), is for mothers who are less than 6 months PP, or who have a diagnosis of DR. Surpass is for mothers who are over 6 months PP, have healed DR and / or want to prevent it entirely and want a sustainable fitness program to follow. If you aren’t sure which program to choose, head to their website to take a  to find out!

 

I did the Reclaim Program workouts 4 times a weeek. Many of the workouts are 20 minutes or less, and have easy to follow instructions. I thoroughly enjoyed doing them, and felt sore after every one! (That’s how you know they work!) The workouts are not what you would imagine they would be for abdominal separation too! I was pleasantly surprised by the amount of simple movements that made a world of difference in repairing my muscle separation. I was easily able to log in to my account to access the workouts, and get step by step instructions on every single one. I felt empowered by the Every Mother community, and loved having the tools I received from my membership.

 

 

I started the program 3 weeks before we went on our Hawaii vacation in September, and I am so glad I did! I felt much more confident in a swimsuit, and noticed even after those first 3 weeks using the Reclaim program that my abdominal separation was much less noticeable, and my abs were finally coming together. The workouts target every area of your body, but do so in a way that also helps heal and tone your abdominal muscles. Being a mom is already a tough job, and we don’t have time to try a million different products and regimens for our bodies that may or may not be effective. That is why I am so glad I found Every Mother’s program, and I have been recommending it to all my mama friends who suffer from DR, or who just want an awesome fitness program to follow! 

 

Throughout the program, I felt stronger everywhere…and could see more definition in my arms and legs as well as my abs. The workouts continued to motivate me, and push me harder each week!!! I definitely had days I missed, and moments that I wasn’t feeling up to doing it. I pushed through it, and each day that I did…I felt better and better! I don’t need to be super model thin, or have muscles that could lift heavier than my husband…I just want to feel and look healthy, and set a good example of a strong body image for my girls.

 

I finished my 12 weeks in October, but have continued to do the workouts since. I have healed my DR, and continue see my abdominal muscles toning up with every exercise. If you’re looking for a program to start this year, or begin in the New Year...then sign-up for Every Mother now! What are you waiting for? 



USE CODE: EMYTC15 at checkout for 15% off your initial subscription payment!



MORNING ROUTINE WITH SUNDOWN NATURALS​®

Ciera Dastrup

 

I have been compensated by Sundown Naturals® and Pollinate Media Group for this post as part of a social shopper marketing insight campaign with Pollinate Media Group® and Sundown Naturals® but all my opinions are my own. #pmedia #GoodnessGiveaway #sharethegoodness http://my-disclosur.es/OBstV

Being active and healthy has always been so important to Colten and I. When we were dating, and first married we went to the gym together 6 days a week! (Pre-baby of course) Even now with Marloe in the picture, we always try to make an effort to workout, or walk outside every day!

Along with being active, we try our best to eat healthy well balanced meals! Sometimes we don't get all the nutrients and vitamins we need from food alone, so taking vitamins is very important! While I was pregnant I was really good about taking vitamins, but soon after having Marloe I slacked off. It is SO hard for me to swallow a handful of nasty tasting pills! I always dreaded taking them, and usually (purposely) didn't end up taking them at all!

Then I was introduced to Sundown Naturals® Adult vitamins! These gummy vitamins are so easy to take, and are truly a treat for me, because they taste so yummy!! I never forget to take my vitamins and they have become a part of my morning routine. Colten and I both agree that these are the best tasting gummy vitamins we have tried. There are a lot of different ones to choose from, and currently we're taking the following & why:

BIOTIN VITAMIN- Biotin is the best vitamin to take to help support healthy hair, skin and nails!! So it's a no brainer that this is on the list of Sundown Naturals® adult gummy vitamins I am taking. Sundown Naturals® 1000 Mcg Biotin gummies are a delicious way to support beautiful, healthy hair, skin and nails. Plus, their formula also supports energy metabolism for your busy lifestyle! Available in natural Grape, Orange and Cherry flavors. The cherry one is my favorite!

IMMUNE SUPPORT VITAMIN- Seems like we are always traveling around here! I take an immune support vitamin to help support my immune system so I can be my best. Colten has been taking the Sundown Naturals®Adult Gummy Immune Support vitamins as well! We love them!

FISH OIL VITAMIN - I prefer taking fish oil vitamins in gummy form, because the pills taste TERRIBLE! Having omega and DHA in your body is so important for overall health.

 

If you’re not sure which vitamin gummies are best for you, take this short quiz, and it will help you determine which vitamins you should take!! Also, I love that these vitamins are free of of gluten, dairy and artificial flavors◊. WALMART is the best place to get all your Sundown Naturals® Vitamins, online or in store!! Also, be sure to enter the Goodness Giveaway Sweepstakes today! Head into Walmart and purchase at least 1 Sundown Naturals® vitamin product for a chance to win weekly prize packages and a grand prize! Every week, one winner will be selected to choose from 1 of 4 prize packs – Yogi Pack, Fitness Pack, Foodie Pack, or a $100 Walmart Gift Card. Simply upload a picture of your receipt here and you are entered for a chance to win some incredible prizes now through 11/1!

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. ◊Applies to all products manufactured after 5/1/15. Please check back of label as manufacture dates may vary.


 

 

 

Living a Healthy Life

Ciera Dastrup

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Healthy living is so very important to me. So often I get asked what "diet" I am on! Oh my gosh, I loathe that word so much! Dieting is all about cutting certain foods out of your life for a 'period' of time to loose weight. Then once that time is up, people usually go back to their usual routine and gain all the weight back they lost! It's a never ending cycle, and I honestly don't get why people are still dieting! Just STOP! You need to look at eating and getting healthy, as a lifestyle change. Start cooking, use real ingredients, look at what you're putting into your body, and STOP going out to eat all of the time. Easy as that.


 I realized shortly after Highschool, that I needed to focus more on what I was putting into my body. Throughout my young life, and up through high school I danced 40 hours a week. It was my life, and food was never really an issue because I burned off nearly every calorie I ate! I would eat super late at night after practice, and it usually consisted of cereal or something easy to make. Once I graduated, and the dancing just kind of stopped, I saw a small change in my body and I didn't like it. I began exercising regularly, and decided to learn a little bit how to cook and feed myself properly.


When I started dating Colten, and we got engaged, I went food crazy. I cut out gluten, dairy, sugar, chocolate, and just about everything I loved. I ate an excessive amount of fruit, and never EVER snacked between meals. We would go see a movie, and as bad as I wanted some popcorn or a treat, I would refrain myself....but it was ALL I could think about. It wasn't a lifestyle I could live forever and I started to go kind of crazy. You see, I have always been rather healthy, but this was over the top, and I knew it couldn't last forever.


Before I got pregnant with Marloe, I was the healthiest I had been in a while. I worked out every single morning with Colten, six days a week, and never missed! It became our routine, and missing a workout made my whole day feel off. I had a well balanced diet, and didn't over indulge or eat out very much. It helped so much throughout my pregnancy, and I gained weight steadily, which resulted in a super easy pregnancy, delivery, and postpartum stage! About two weeks after Marloe's birth, I felt AMAZING. I immediately wanted to get right back into my old routine, and get my post baby body back! With little exercise, and eating healthy I have been slowly getting there. But there are days and weeks, that are just so hard to feel driven or motivated to workout. I found myself making excuses and always telling myself "tomorrow I'll work out". And it didn't always happen.


Something that has helped, is waking up early every morning and immediately putting gym clothes on. This helps me to remember to stay on track, and I'm always more inclined to hit the gym. I also take Marloe on early morning jogs in our BoB Jogger, which I love by the way! Getting outside just makes me happy, and I get some sun and some exercise too! I try to make it to the gym at least twice a week, which isn't nearly as much as I used to go, but it definitely is better than nothing! On the days I don't go to the gym, I pick a body part to workout at home and do some home strength training for at least 15 minutes! Just go on Pinterest and type "Arm workout, leg workout, butt workout, etc." I promise a million things will pull up with different exercises to choose from! I had been doing BBG, but stopped because I didn't want to pay for that, AND a gym pass each month! I am more motivated at the gym anyway, and found it hard to draw motivation to do the BBG workouts sometimes at home.


Another thing I want to talk about is grocery shopping. When you want to eat clean and healthy, you need to buy clean and healthy groceries and ingredients. I don't ever buy junk food at the store, even for my husband, because having access to unhealthy food in your house makes it so much easier to give in and snack I food that isn't good for you. If you're like me, and have a sweet tooth, instead of cookies and desserts, I buy fresh fruit, granola, and yummy Greek yogurt! Obviously it doesn't taste the same as a chocolate chip cookie, but it helps to curve your craving, and it's guilt free!!! Target has some yummy granola options that are super tasty, and taste amazing on top of Greek yogurt! I'll be sharing some favorite snack recipes below for you guys! Anyway, hope you enjoyed my crazy long fitness/health post! Let me know if you have any questions below!!!

GUILT FREE TREAT FAVORITES:

Greek Yogurt & Granola: 

I LOVE greek yogurt, and my favorite brand that I always buy is The Greek Gods yogurt brand in honey flavor!!! I pair a scoop of that with some flavored granola. I usually get my granola from Target because they have some awesome organic granola brands that I just LOVE! After pouring some granola on top, I add one small spoonful of almond butter! Seriously this is one of my favorite night time snacks ever...ask my husband. Just make sure your portions are smaller, and you aren't buying super fatty yogurt or granola with lots of sugar in it! :)

Peanut Butter Banana:

This is actually a snack body builder eat for protein and muscle recovery! I just scoop a little peanut butter on a plate and cut up some bananas to eat with it. OR you can slice bananas and dip them into warm melted peanut butter. Then freeze the slices overnight and you have a cold sweet treat! So yummy, and the peanut butter can be almond butter instead, if you like that better!!!

Choco Protein Shake:

If you are craving some chocolate but don't want the extra calories, then this is the perfect treat for you! Add one scoop of chocolate protein into a blender with ice, almond butter, oats, coconut milk, and a banana. It makes a super healthy, high protein treat!!! 

Fruit Medley:

Fruit is my absolute favorite food type! I could eat it always!!! I love cutting up strawberries, putting it in a bowl with some granola, honey, and a scoop of almond butter! This can really work with any fruit, and tastes amazing. I have tried it with cut mango too, and its just delicious!!!

 

These are some obvious super easy healthy snack ideas!!!! Try them and let me know what you think!!! :)

 

 

iFit Band + Pregnancy Workouts

Ciera Dastrup

HAPPY HALLOWEEN! Since I definitely plan on indulging on some yummy holiday treats today, I started my day off with a quick run and ended it at the gym lifting weights! Pregnancy shouldn't stop you from staying active! (Unless directed by doctor of course). I know it can be hard to even got off the couch when your pregnant, especially in the 3rd trimester when your feet start swelling, and your belly is as big as a watermelon! But, with my iFit Vue band it detects when I haven't moved in a little while (not when you're sleeping) and sends me a vibrating reminder to get up and move a little! It tracks my steps, and I can add my net calories on it to make sure I am eating to right amount for my body! I will be using this long after pregnancy as well! I love my iFit band and I can't remember what I did without it! PLUS it comes in stylish colors :) 

Below are a few of my favorite quick & easy pregnancy workouts! (Most I did before pregnancy as well!)


A1.  20 Cable Presses

A2.  20 Plie Squats

A3.  20 Straight Arm Pulldowns

A4.  20 Deadlifts

A5.  20 Shoulder Presses

A6.  20 Dips

A7.  20 Barbell Presses

Rest 120 seconds and repeat 2 more times.

- See more at: http://michellemariefit.publishpath.com/full-body-pregnancy-workout#sthash.Upcn9lfr.dpuf



Vitamins & Pills During Pregnancy

Ciera Dastrup

It is so important to be picky about what vitamins and medicine you are putting into your body, but even more crucial to be picky when you're expecting. I am a total label/ingredient/review/etc. reader when it comes to vitamins, and especially any sort of medication going into my body!I always try hard to listen to my body after I start taking something new, so I know if my body is reacting well to it! 

Now since becoming pregnant I have looked pretty far and wide for the BEST prenatal vitamin. I wanted to take something that was trusted by other expecting mothers. Thats how I found Healthy Mama Brand products! These prenatal vitamins are OB-GYN and nutritionist recommended! I take their DHA and Prenatal pills and have LOVED them! Other prenatal vitamins leave a gross taste in your mouth, or end up making you feel nauseas a little bit after taking them. I haven't had any of those problems since I switched to Healthy Mama Brand!

Not only do I love their Prenatal and DHA vitamins for pregnancy, but I am psyched over their pain/ache medicine as well. As all pregnant women know, sleeping can be tough, especially when you're dealing with a wiggly baby inside you plus all those aches and pains! It was so hard for me to find a comfortable sleeping position, and I would wake up in the night with a sore back, or achy limbs. Finally NOT ANYMORE!!!!! Healthy Mama Brand also has awesome (and safe) pain medication for expecting mothers! I took their EaZZZe the Pain pill before going to bed, and slept amazing throughout the entire night! I of course take it sparingly, on nights where I feel extra achy, but I love that I have a safe and effective pill to take if I ever need it!

I highly recommend Healthy Mama Brand products to all mamas, and expecting mamas! Shop the products below by clicking on the image!

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