Pushing Exercises Strength Training Routine

There are many ways to structure a strength training routine. As part of the week long fitness challenge I decided to structure it with a “push” routine and a “pull” routine so that you won’t be giving one set of muscles a rest while working the others.  This is your pushing exercises strength training routine!

Pushing Exercises generally utilize the quadriceps, glutes, shoulders, chest and triceps, and this workout will hit all of those muscles.   You will need various weighted dumbbells for this workout, and I recommend using a minimum of 15 lbs (each, so a total of 30 lbs) for your legs.  I will note my weights below.

7 day fitness challenge!

Are you a busy mom who is having a hard time getting your workouts in?  Are you bored with home workouts?  Just need a little motivation to keep moving?  This 7 day fitness challenge will get you moving and sweating with short, effective home workouts. The only equipment you will need are some various weighted dumbbells!

Body Weight Full Body Metabolic Home Workout- work your entire body in only 15 minutes!

Welcome to Day 1 of the Home Workout Challenge!  This body weight full body metabolic home workout (that’s a mouthful!) will work your entire body in just 15 minutes!  It will strengthen all the major muscle groups while burning fat.  It’s a great workout for busy moms and or anyone who’s struggling to fit in a longer workout.

 Paleo Frittata Muffins … also low carb/keto!

These paleo frittata muffins are a great way to work in a lot of vegetables and it is a high protein, healthy meal that will last for days.  These are super easy to make!  A batch makes 12 muffins…I usually take 3 in my lunch and leave 2 for Massimo’s lunch (although he usually only eats one).   You can make these any way you like, but the specifics are in my recipe below!

Full Body Warmup – prepare your glutes and core to work!

This full body warmup is a little over ten minutes long and it will activate your glutes and your core, and you know what that means?  That prevents knee and back pain!

Your glutes need to be activated before you squat.  From personal experience I know that I also need my quadriceps to be stretched and activated as well.  This warmup includes both of these stretches and activations.

Healthy Breakfast Ideas

Are you crazy for breakfast, or do you tend to skip it?  I’m super crazy about breakfast.  I look forward to it.  I could easily eat breakfast for lunch or dinner.  In fact, when I was pregnant I ate 3 over-medium eggs every. damn. day. for lunch (with sourdough toast…yum!).  I’m not going to throw the sourdough toast in this Healthy Breakfast Ideas Guide, though.  Why? Well, because it’s white bread, and while it tastes amazing, unless you are making it at home from a quality flour, there are better options out there.   If increasing your nutrient intake and eating high-quality meals (with a lower carb and/or calorie count) is your focus, then read on!  (PS- all of these items are toddler approved!)

Healthy Snacks Guide

This is probably going to be Part 1 of the Healthy Snacks Guide, because what I snack on right now might evolve and change, but for now, this is a decent place to start if you are wondering how to eat better, especially in terms of snacking!  These are snacks for both kids and adults!  Whatever I snack on, so does the kiddo, so it’s important (in my opinion) to keep these healthy and unprocessed.

Whether you are craving proteins, carbs or sweets, I’ve got you covered!

 Roasted Chickpeas – an easy and healthy snack!

Want an easy snack that fulfills your urge for salt and crunch and it’s got fiber and protein?  Then it’s time to make roasted chickpeas!  They are easy and quick, but oh so good!

Shoulders Stretches – Open those rounded shoulders!

Do you work at a desk most or all of the day?  Are you a breastfeeding mama who is often hunched over your baby?  Do you habitually slouch?  All three? :-0  Try adding these shoulder stretches, which will help open up your rounded shoulders.

My Home Gym Essentials (plus a few fun extras)

Hello, lovely ladies and gents!  If you are working out at home then you are going to need some gear.  If you are wondering what to get (that you will actually get use out of) then check out my list of home gym essentials!  Plus, I’ll give you a list of a few fun items that, while not essential, I love having and you might, too!