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My Favorite High-Protein Snacks

Happy 2022! It’s been awhile since I’ve done a post. Now with 3 little kids – fitting in workouts and eating healthy has been more of a challenge! But, I feel like I’m finally headed back in the right direction. I will do a post on my weight loss journey soon – but for now I wanted to share what has been working for me so far.

Over the summer I got down to (almost) my goal weight and built more muscle mass. However, I did gain some of that back over the holidays. What I’ve found to be the best strategy for me as a busy mom of kids 8, 5 and 1 is to simplify my workouts (but use heavy weight) and eat a high-protein diet. I will share more some of my workouts soon, including one I just did for Oxygen Magazine. I try to eat about 1g of protein per 1lb of body weight (goal weight not when overweight), so I’m always looking for ways to sneak in extra protein throughout the day.

Why so much protein? Protein fills you up faster and also helps you gain (or keep) lean muscle mass. So, if you plan to up your protein intake – it’s really key to make sure you are doing some sort of strength training (even body weight) during the day so that all that protein can do its job!

Here are my latest favorites (*these my kids like too!):

Ratio Yogurt*: I found this yogurt at my local HEB and it has 25g of protein per serving. It’s actually really tasty without any artificial sweetener taste and the texture is creamy and amazing. I love all the flavors, especially the key lime pie!

Hardboiled Eggs*: This is a super simple one. To save time, sometimes I buy them pre-made or get the little Vital Kitchens pack with seasonings. However, my Dad just gave me this cool egg cooker for Christmas and it makes hardboiled eggs really quickly and easily!

Protein muffin cup: I have tried a few different brands. The FlapJacked one has more protein but is not quite as flavorful as the Kodiak Cakes one.

Barilla Pasta*: This isn’t really a snack – but whenever I make pasta at home for the fam, I use this brand. I will never go back to regular pasta.

Magic Spoon Cereal*: I recently found this and love it. My kids actually really like it too! I got a whole variety pack and my kids ate most of them! The cereals are all super tasty and the best part is that they have less sugar and more protein than similar kids’ cereals. I love the bright colors and cute packaging too!

Whole Foods Protein Bites* I found these at Whole Foods and are a great snack for on-the-go.

Pure Protein Shakes: This has been my go-to shake recently. I get a whole case at Costco. The taste is good and it has low sugar and high protein.

Egg Life Wrap These are at Whole Foods, HEB, Aldi and other grocery stores. They are a great substitute for tortillas or other wrap for sandwiches, snacks and even breakfast burritos.

All opinions above are my own, although I have partnered with Magic Spoon Cereal.

Hospital Bag Must-Haves; What You Do And Don’t Need For Labor & Delivery

This is another baby related post – but bear with me…the fitness content will be coming soon : ) But, I wanted to share with you guys what I packed in my hospital bag this time around and what I wished I had brought. Since this was baby #3 for me – I already had an idea of what I would need and want but found a few new things that were helpful!

Hospital Bag Must-Haves

First of all, the hospital really does provide you everything you need. However, some of their items are great and some not the best. I think it depends on the hospital too. For my 3rd baby I delivered at Memorial Hermann here in Houston and they were great. They provide you the gown, disposable underwear, pads, band, socks and even a water bottle (I brought mine home and still use it!). But, you may want to pack your own as backups. Here is what I brought:

Hospital Bag. I brought a large purse and then this cute bag that’s from Calia by Carrie Underwood and it worked great since it had tons of storage and internal pockets to separate my stuff and baby stuff.

Snacks. Depending on what hospital you go to and your doctor – you may be allowed to eat a little during labor. During my first 2 labors/births they didn’t want me to eat anything but allowed me to have a couple of popsicles. The hospital usually provides these. This time around I even packed a gatorade (to keep me extra hydrated) and some energy gels (the ones I used to use for marathon training). You need to check with your doctor first before eating/drinking anything in case it causes problems with your labor and delivery process. I also packed a few snacks for my husband like protein bars, nuts, etc that he could eat if we were stuck in the room for a long time like with our other 2!
Hospital Gown. The ones the hospital gives you aren’t the best, but honestly once you are in labor you probably won’t care! I bought this kit from Frida Mama and brought it with me to the hospital. I didn’t really end up using most of it since it was geared towards vaginal delivery (with cooling pads, etc) and I had a c-section. I did love the soft hospital gown but it was waaaay too big (and I was not small by any means!). I have some nursing tanks and tees from this site and they also make gowns that look comfy.
Disposable Underwear. The hospital provides these for you too and I preferred these over the ones that came in the Frida kit that stuck to my skin.
Pads. Hospital provides but they are super huge. I used those for the first couple of days in the hospital and then switched to some slightly smaller ones.
Belly Band. There are a ton of these out there right now but I honestly preferred the one that they gave me at the hospital (your insurance will most likely cover it too). You don’t want a hard and constricting band. A softer, stretchy one is the best – especially if you have a c-section. I had to sit in a wheelchair every 2-3 hours to go to the nicu to feed my baby and I needed something that made me feel like I had support but that also didn’t cut off my circulation or make me uncomfortable while sitting. Here is a similar one that I ended up buying a few weeks later once the hospital one got too big.
Socks. You can use the ones at the hospital or buy your own. I like ones with little grippers on them. Also, you want to get ones that are a little on the big side because most likely your feet and legs will swell (especially if you have a c-section).
Water Bottle. I actually loved the one the hospital provided and as tacky as it was – I brought it home and still use it! It’s big and has a handle and a straw. If you have a favorite one from home you could bring that.
Phone Charger. Bring an extra long one that will reach the hospital bed.
Pack a small makeup bag with a small brush, hair tie, any makeup you want for photos and toothbrush. , Lip moisturizer is a must-have. My lips get so dry in the hospital! I love this coconut balm by Kopari.
Nursing Bras. Pack soft ones like these that are easy to use. I liked having the support (and some privacy) under my gown. If you plan to nurse and/or pump – it’s helpful to use the hospital’s pump during the first few days to help your milk “come in” faster. Some women bring their own pumps but I just used the hospital’s one since it’s a nice one. Don’t be afraid to take advantage of the lactation consultant either!
Going home outfit for baby. If there is a certain pacifier you want bring that – but I actually prefer the “soothies” ones that they provide at the hospital and all 3 of my babies did too! I also just brought mine home in the cute little hospital hat and t-shirt since they looked so comfy and I knew there would be plenty of time to dress them up later but they probably wouldn’t be wearing their hospital gear again : (
Going home outfit for you + shoes for swollen feet. I can’t stress this enough – you will not be as small as you think you’ll be! Most likely you will be about the same size going out as you were going in (due to swelling, etc). I made the mistake of bringing cute new pants, bra and shirt with me to wear after I had my first baby and NOTHING FIT! I was so sad. I ended up wearing the baggy shirt that I wore to the hospital days before. You also want to make sure your pants and underwear fit way above your naval in case you have a c-section. Tennis shoes, boots or anything constraining are also a big no-no. Stick with slip-on shoes that allow for swollen feet.
Nursing Pillow (optional). I forgot my Boppy but just used some extra hospital pillows to support my arms and baby while breastfeeding.

1) Energy gel 2) Kopari lip balm 3) Hospital gown 4) Gripper socks 5) Long charger 6) Boppy 7) Belly Band 8) Nursing Bra 9) Going home outfit for baby

Home Gym Starter Guide

This is the time of year that many people are still trying to commit to working out. But, where do you start? Do you join a gym, join a new HIIT or barre studio or do you try to workout at home? The answer is – any of those! Do whatever seems to motivate you the most and is the most convenient. If the gym or studio is too far from your house, you may not end up committing past January. Or, if your house is too noisy and you are distracted with other things around the house, then a home workout might not be the best for you. I personally do all 3 – I have a gym membership, I occasionally do drop-ins at local studios and then I also have a home gym for backup. Sometimes I can’t get out of the house to workout and it’s nice to have the right equipment so I can get in a mini workout whenever I want. You don’t need to devote an entire room to your “gym” but just create a space in a room (or your garage) that will work! Below are my favorite pieces of workout gear for a home gym, along with just the basics you need if you are on a budget or just starting out. All of the recommended pieces of equipment below can be found at Target, Walmart or Amazon (links below under pic).

Beginner Equipment

What you should get: 2 sets of dumbbells (1 light and 1 medium/heavy), a mat, a foam roller and a resistance band with handles. These basics should get you through a few months of workouts. The weights should be a light set and a medium set for you. The medium should be a set that you can lift (say for bicep curls) for 12-15 reps with good form. The mat doesn’t have to be fancy – just a good quality one that you can use to do core exercises and exercises on your back. If you have hardwood floors or you are planning to do your workouts in your garage, you may need a thicker mat. Resistance bands are great to change things up and can be used for things like lateral leg raises and even seated rows. The foam roller is great for post-workout soreness!

Intermediate/Advanced Equipment

What you should get: Multiple sets of weights on a weight rack; a resistance band with handles and 2 loop bands; 2 sizes of kettlebells, 1 jumprope, 1 mat and 1 adjustable bench. Once you are working out regularly. You should invest in a few different sizes of dumbbells. Why? It’s good to challenge your body sometimes with heavy weights and fewer reps and then other days do lighter weights with heavy weights. Also, as you get more advanced you will need heavier weights especially for lower body exercises like squats. Another option is to add in a barbell with different sized weight plates to adjust, but I prefer dumbbells. I would get an additional resistance band with handle (a heavier one) as well as 2 loop bands to use during hip bridges, squats and lateral moves like side shuffles. Kettlebells are great because you can use them for strength training and also for “cardio” (kettlebell swings). A bench is also great to use for step-ups, chest presses, box jumps, etc. I like the “old school” steps that you can adjust with risers. The higher the step, the more challenging it is.

1) Dumbbells 2) Mat 3) Resistance Bands 4) Foam Roller 5) Jumprope 6) Kettlebells 7) Loop Band 8) Weight Stack 9) Adjus table Bench

Favorite Holiday Fitness Gifts

Giving the gift of fitness is always a great idea and below I’ve listed some of my latest favorite fitness products that I personally use and love and they are all under $100! Most are available for quick ship via Amazon, Nordstrom or other site (links below) and you can still get them in time for Christmas!

1.Comfiest Leggings from Amazon : Colorfulkoala

I wear workout clothes 95% of my week and that means lots of leggings! I have tried almost every brand and lately my favorite is these Colorfulkoala ones I found on Amazon. Why? They are buttery soft, fit well with the right amount of compression and they have pockets to store my key and phone if needed.

2. Favorite New Workout Line: Calia by Carrie Underwood

My overall favorite for workout clothes is Carrie Underwood’s line: “Calia by Carrie Underwood”. You can buy it online or they carry it at Dick’s Sporting Goods. I’ve tried the bras, jackets, leggings and tanks and they all fit great and are super high quality. They function well at the gym and stay put when they are supposed to. I also love the cute colors and styles that Carrie puts together – she always looks amazing during her workouts (#fitspo)!

3. Best Natural Deodorant: Native

I’ve tried a bunch of natural deodorants over the last couple of years and many just don’t work or don’t work long enough. I really like Native for a solid and it holds up well during workouts and they have some cute gift sets site. I also like EO lavender spray which smells really nice and also holds up really well during/after workouts – a great stocking stuffer!

4. Best Yoga Mat: Manduka

I bought my Manduka yoga mat at a studio in Houston after a recommendation. I’m so glad I upgraded. The one I have is a pretty shimmery coral color on one side and a mat pink on the other (not sure if that one is still available) but they have a variety of cool colors. So far it’s holing up great and has just the right amount of cushion and support for yoga and doesn’t slip.

5. Favorite Dry Shampoos: Living Proof and Detox by Drybar

As a girl who’s always going to/from the gym or teaching classes – I rely on dry shampoo all the time! I’m not a huge fan of heavily scented ones – so that’s why I like Living Proof and Detox by Drybar. They both are scented but pretty light and the smell is pleasant. The main reason I chose these is because they really work the best and don’t weigh my hair down. Gift Idea: These also make great stocking stuffers, or pair them with sweatproof hair ties and gift to your bff who loves to workout.

6. Most Festive Leggings: Goldsheep

I always get compliments when I wear my Goldsheep leggings. I splurge on these for fun, festive holiday leggings. They also make cute “mommy and me” styles!

7. Best Booty Band: Slingshot “hip circle”

I have a variety of resistance bands I use for upper and lower body (great for travel!) and I love using them specifically for glutes/booty work. I have a lighter set I use for squats and leg extensions (I also use these at my bootcamp) but when I need one to stay put, I like the one from Slingshot. This one stays put during donkey kicks, kickbacks, hip bridges, etc and will not slide around or dig into your legs. Gift Idea: You could pair this with a set of colorful dumbbells, a monthly membership to her favorite spin studio or with the jumprope below.

8. Best Jumprope: Degol

I usually use my trusted “licorice” rope but it does get twisted and tangled quite a bit. So, I found this one by Degol on Amazon and really like it. It’s adjustable, lightweight and doesn’t tangle. I use my rope in between weight training circuits or boxing with the bag. Gift Idea: pair with a new set of boxing gloves, classes to a local boxing studio or Spotify membership.

Holiday Favorites

I’ve put together a fun list of some of my favorite holiday gifts for the fit girl in your life and also for little ones! You can still get most by Christmas if you pay a little extra for expedited shipping! Check them out below..

Fitness Favorites:

Snap Kitchen Meal Plan – If you have a friend or family member who is trying to stay on track with their diet…I highly recommend Snap Kitchen. They make it so easy to stay on track with all of their healthy meals (and new eco-friendly packaging!). This is also a good gift for yourself! They have customizable plans for a wide range of diets including low-carb, whole30, paleo and more! Plus, they offer convenient delivery in most areas!

Bootcamp Classes – Fitness classes like those from Bombshell Bootcamp make great gifts. We all know everyone wants to change things up at the beginning of the year and there is no better way to do that then join up with a fun bootcamp and let your trainers do the work!

Apple Watch and Air Pods – These are my 2 running essentials. I love not having to take my phone with me on outdoor runs anymore. Serious game changer.

Old Navy Shimmer Workout Pants. Most of my workout pants are from Old Navy – they have the best variety and fit.

Plaid Holiday LeggingsÂ (in my pic above). I love Goldsheep and get all my holiday leggings there!

Beauty/Home Favorites:

FabFitFun Box – My mom got me this gift about a year ago and I love it! I look forward to getting my seasonal boxes. You can customize them too.

DryBar – This is one of my go-to’s for a splurge or day of relaxation. I LOVE having my hair done and I go to the Drybar a lot! You can view more pics and videos on my IG stories under “beauty”.

Holiday Hats – I got this cute glitter hat and plaid hat at Amazon.com and love them. The gold one has a place for a high pony or bun. I love the plaid one too but it’s a little thick – so not the best for the gym.

Diffuser and Candle – These are my favorite holiday scents and they make pretty gifts. *The candle seems to be sold out online but you may be able to find it in store at Anthropologie. I also purchased my diffuser in store at Central Market.

Target HoHoHo Earrings (comes in a cute box) – Target has a ton of cute affordable gifts including these HoHoHo earrings I bought for myself and for gifts.

Corkcicle champagne flute.

Kid Favorites:

If you have little kids in your life – I highly recommend these gifts. My kids (ages 2 and 5) have been playing with them since they were tiny and they are still holding up.

Ice cream Cart – Hours of enjoyment!

Kid Headphones – These are great if you have 2 kids because they easily connect and they can share one device. We use them on long plane rides.

Push Car – We’ve had this plastic car for 3 years now and it’s held up great! It’s fun for ages 9 months (if they can situp) to about age 5 and has a safety belt. There are more expensive ones out there with more bells and whistles but this is a good simple one!

Pink Cow Car – My kids love this thing and ride it around the house. The music it plays can get a little annoying but there are seriously like 100 different songs! They love putting other toys in the “trunk” (under the seat).

Toy Eggs and Pancake Set – They love to make “breakfast” with these. The eggs are great for babies too and they are fun to squeak and hold. But, big kids like them too!

Vtech Cars and Animals – Their whole system works together so you can mix and match all kinds of cars, trucks, animals, etc. They all make sounds and some light up.

*I have partnered with a few of the above brands, but as usual – all opinions are my own.

BodyBoss Review

I have been using the BodyBoss Guide at home for the last 6 weeks and wanted to share my thoughts for those of you who have heard of the program and might be interested. First of all, I want to say that I really do like this guide and the workouts. As a mom of 2 small children I don’t have a lot of time to go to the gym or go take classes – so this guide is perfect for me. So, I highly recommend it for anyone (not just moms) who don’t have a lot of time and want to workouts at home. It’s also great if you travel because the workouts can be done pretty much anywhere – even towards the end when it requires a step/box you can find things outside like benches and stairs to use. It might take a little creativity but you can still get it done.

The guide is beginner friendly because it includes a pre-workout for 4 weeks that gets you ready to start the main 12-week program. But, overall I feel that the program is right in the middle…not too hard but not too easy. See my tips below for how to make it harder or easier. I have read a few reviews online who say this guide is too easy or just for beginners and I disagree. I think these people never did week 6 of the program. haha.

Unlike a lot of other popular fitness guides (BBG with Kayla Itsines, FBB with Anna Victoria, TIU, etc) I actually like that it doesn’t have a spokesperson or fitness model as the face of the product. Sometimes it helps for women to not compare themselves to the perfect fitness models that produce these “guides” and instead just trust the team of experts that create the workouts. I know that many women get discouraged and feel bad about themselves if they feel they have to look perfect or lose a ton of weight so they can look like their fitness role model…if she can look like that, then why can’t I? BodyBoss definitely features fit models in their guide pages and there is a ton of inspiration on social media (#bodybossmethod) but no one person is in your face saying that you can (or that you should) look and be just like them if you buy their program.

Pros

I like having an actual book (the guide) to take with me. I can take it when I travel and it’s right there with me so if I see it I’m more likely to do the workout and check it off in the book.
I LOVE that the workouts are broken up into sections. It makes it seem like you only have to do 7 minutes at a time and that’s totally doable. Most of the main workouts are only 21-24 minutes long and are broken up into 3x7min intervals. It makes it seem less intimating than having to go take an hour class.
I like that you can do it anywhere. I save time by not driving to the gym and can just do this at home.
It doesn’t take much equipment at all. Only towards the end do you need a box for jumps but you can use stairs or something outside like a curb or part of a playground or park.
I like that it has a warmup and cool-down for each workout. I always warmup but sometimes don’t save time to cool down. It includes a lot of stretching which at first I kind of rolled my eyes at. But, I really like this part now and feel it has helped my flexibility!
You work your entire body. I feel that it’s a good mix of upper body, core and lower body and includes exercises that are targeted for women. They use a lot of the same exercises that I do at my Bombshell Bootcamp – and I know they work and get great results.

Cons

I feel that some of the workouts require a little too much balancing on your arms and wrists. So, if you are overweight or have a wrist injury – you may not want to do down dog v-presses, followed by point planks, followed by mountain climbers. So, I would recommend doing some planks on your forearms or just mixing up the order of the exercises to give your wrists a break (see tips below).
I feel like some of the exercises should have less reps. Performing 40 plank rotations is a little monotonous but then again doing 40 criss cross squat jumps was just the right amount for me to fee like it was killer.
I think overall, they should recommend slightly heavier weights/dumbbell for the upper body. I’m only at week 6 and the most they recommend is 2lbs (but I do see they increase it slightly in the next few weeks). This is probably the right weight to use for 30 reps, but I think women would get better results if they lowered the reps slightly and increased the weight slightly. For instance – instead of doing 30 lateral shoulder raises with 1-2lb weights I used 8-10lb and only do 25 reps.

FAQ

Is it beginner friendly? Yes! They even have a pre-guide that starts before the 12 weeks that you can do to ease into it. I skipped this but recommend it for beginners or new moms.

What if I’m already in shape, will I see results?Â Yes! I’m already seeing more muscle definition and can tell my strength and endurance has improved by following the guide.

Is it easy to stick with? Yes! Because there is a book you can take with you it’s hard to have excuses to find workouts to do.

How many days do I workout? It’s only 5 days – which I like. I feel like it’s doable to get it in M-F. But, if I have to skip a weekday workout (which has only happened once) I just do it on the weekend so that I get it done. The actual program workouts are on Monday, Wednesday Friday and then they have some cardio and stretching recommendations for you on Tues/Thurs.

Do I need a lot of equipment? No. Most of the workouts are body weight only and you can even do the bench hops and tricep dips (and other things with a bench) on your mat.

Modification Tips:

You can make it easer by modifying exercises. You can search online for modifications if you aren’t sure or try this: use less weight (for the dumbbells), omit jumps or make them less steep (ie with box jumps), do pushups and planks with knees on ground.

You can make it harder by doing these: Use heavier weight, do the exercises faster (but still keep good form), Jump higher, add on an extra couple of reps if you think you can handle it. If you feel it’s still too easy for you – do a separate short strength training or cardio workout before as part of your warmup.

Trust the guide and be sure to warmup first. Even if you are short on time – you still need to warmup at least 5 minutes.

This post was sponsored by BodyBoss but all opinions are my own.