12 moves to lift your booty & spirits

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busy mama @ home booty workout!  pin away!

         wanna see something incredible?  just go outside! tv off, iPad and phones down (except to take a pic or it didn't happen, haha)

whether you get in a 6 minute or a 60 minute workout a day, they're both better than a 0 minute workout! #AmIRight!?  squeeze this puppy in when you can and follow it up with a walk outside if the weather permits.

see the clip here via Instagram; the entire workout is below.

get on the floor and do 12 reps on each leg and make sure you actually SQUEEZE your glute(s) for every single rep.

nah, GO!

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1. ^donkey kicks (push through your heel...not toes)

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2. ^straight leg hamstring curls (foot is flexed)

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3. ^stiff leg lifts (point your toe)

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4. ^heel up and overs

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5. ^clam shells (lying on your side, feet always touching)

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6. ^inner thigh lifts (laying on your side)

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7. ^front leg kicks (laying on your side)

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8. ^super womans (also great for lower back)

glute bridge variations:

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9. ^both feet down

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10. ^L leg cross, R leg cross,

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11. ^L leg straight up, R leg straight up)

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you did eeeeet! now go feed and love on that baby!

K E E P   U P   W I T H   U S !

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Bodyweight Postpartum Newborn Home Workout

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y'all, we have a lil' girl!!!  i'm still not big on pink though and plan to keep the yellow/gray/white color combo going for Kosi's nursery.  speaking of yellow, thanks to my girl Dami for hooking us up with this beautiful Solly Baby Wrap!

  as parents know, newborns change daily.  that's exactly why i'm soaking up these precious moments with each of my babies cause time just continues to fly on by.  things won't always be this way.  people still ask me if i'll return to the IT field (lol) and i still don't know!  God knows i'm right where i desire and need to be right now, though, that's for sure.

only perform this workout if you have been cleared to do so by your doc, mamas!  as of this past friday, Dec. 16th,  i was given the green light to lift again.  however, i'll be on lock down/house arrest for a while cause of breastfeeding (i don't lug my pump around with me if i don't have to) and Kosi can't join me at the gym until she is 3 months old.  soooo, home workouts, GO!  i'll be filming the entire workout soon and posting to my YT channel, but here's a collage/snippet of our very first one together (even though she slept the entire time ;) ).

1st combo: 3 x's through

sumo squats (turn feet and knees out to side) - 25 reps

fast arm circles forward + calve raises - 1 min

knee ups + overhead press  - 1 min

2nd combo: 3x's through

side step squats (R & L) - 12 reps on each side, 24 total

good mornings - 20 reps

outside foot taps (engage your obliques) - 25 reps on ea side

wall pushups - 12 reps

3rd combo: 3 x's through

chair squat - 25 reps

reverse fast arm circles + calve raises - 1 min

side leg lifts - 15 reps 

runners lunges - 12 on ea side

just one round might be enough for you.  listen very carefully to your body and let it guide you!  don't overwhelm yourself and do too much too soon.  most importantly, enjoy this time with your new little one!  

K E E P   U P   W I T H   U S !

SUBSCRIBE TO OURYOUTUBECHANNEL, FOLLOW US ONINSTAGRAMTWITTERPINTEREST, ANDSNAP CHAT(FITFOODIELE).

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Baby Kosi's Sprinkle + Cool Modern Mom Newborn Stuff

img_43031-01my sweet sorority sisters threw Kosi & i a Baby Sprinkle (isn't that adorable?!)20161106_143859-01unisex decor :)20161106_144024-01i think i had about 36 of those cheese cubes and even took some to-go for my boys. we looooove us some cheese.20161106_144039-01yes you are, baby Kosi.20161106_144102-01heeeey, baby Nat! my niece, Natalie is as obsessed with balloons as Dego.20161106_144703-01lil' bit of everything, please.20161106_152859-01 hard at work making play-doh babies!  i told my hostesses i'm not really a game person, buuuut this one ALWAYS always turns out hilarious.20161106_161528-01my mom has been referring to baby Kosi as "she" and "her" since we found out we were expecting, haha.  i dunno, Mommy... we shall see ;) 20161106_161839-01my gorgeous, talented, sisters-in-love. 20161106_162015-01grandma Willie!  at my age she was already 9 kids in, y'all.  she had 12 total and doesn't have to worry about me attempting to break her record :Dimg_43011-01opening our unisex gifts.img_42931-01love you ladies dearly!! grateful for your presence and love. #SkeeWeeimg_20161115_173921i have been eyeing this Skip Hop diaper bag for weeks and snagged it using the Sprinkle gift cards i received!  also, the Ergo Infant Carrier Insert (center) is a great newborn item until baby is plump enough to fill out the car seat solo.16809496_alt01

gimmie all the compartments!!! 16809496

love everything about this bag, especially the size and and the cuteness factor.

what i'm bringing to the hospital this time around:

  • cozy, comfy, cute postpartum lounging clothes (for pictures! hair is already done, woo hoo)

  • nursing camisoles (instead of just nursing bras for visitors, guests, etc.)

  • socks with the grips underneath

  • my toiletries / ID's 

  • portable snacks, games, etc. for my 5 & 2-year-old while they wait with family

  • car seat & unisex newborn outfit for heading home

  • granny panties

  • breast pads / Lasinoh nipple cream

  • phone & laptop chargers

  • Thank You cards/gifts for the nurses & caregivers 

  • Sonny's bag cause he always waits till the very, very last second to pack!

photogrid_1479515637099then there's this amazing product taking social media by storm: the Milk Snob 2 in 1 infant car seat / nursing cover. i need it in like 5 more patterns!! this one is Milky Stripe.

share your fave, most useful baby item below.

K E E P   U P   W I T H   U S !

SUBSCRIBE TO OUR YOUTUBE CHANNEL, FOLLOW US ON INSTAGRAMTWITTERPINTERESTAND SNAP CHAT (FITFOODIELE).

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the next generation baby bottle - Twistshake

20160707_124940absolutely LOVE this illustration, don't you?! however we gotta get our little loves fed, we step up to the plate and get it done.  go mamas!

 Lord willing, we've got at least 5 months or less before our 3rd newborn graces our presence, but that didn't stop me from trying out one of the niftiest baby bottle systems i have ever come across!  tell me this short vid doesn't change your life:

https://www.youtube.com/watch?v=l6vYlwKFOLQ

see!?  i'd say their 2015 Baby Product of the Year award was well deserved! they conducted research on what parents look for in a baby bottle and addressed those specific needs in the product's design. bravo. Processed with VSCOfor now, i've been filling the storage containers with fruit or snacks, and the bottle portion (sans nipple) with water or juice for the boys when we're out and about.  Processed with VSCO if you're a formula mama, do me and yourself a huge favor and honestly compare whatever system you are using now to Twistshake.Processed with VSCOmy prayer is to breastfeed for a third time for a year minimum.  once i eventually introduce bottle feedings so that i can get a quick break or travel for a few days, i trust that the anti-colic, natural nipple makes that transition extra smooth.  read more about the nipple benefits here.Processed with VSCOthere are 8 colors and 3 sizes to choose from, and you can mix and match them to your outfit, diaper bag, whatever!

also, get 20% off the entire assortment including already discounted packages when you use: fitfoodiele20 at checkout!!

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we've been testing out the 260 ml bottle in Starlight (yellow) and i would love to gift every mama i know with one of these! cannot wait to use it for baby #3!

 follow Twistshake via Instagram, Facebook, & Twitter for updates and info.

a lil' breastfeeding humor below.... bwhahahaahaha!!!!IMG_18121

K E E P   U P   W I T H   U S !

SUBSCRIBE TO OUR YOUTUBE CHANNEL, FOLLOW US ON INSTAGRAMTWITTERPINTERESTAND SNAP CHAT (FITFOODIELE).

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i received a free Twistshake baby bottle system in exchange for an honest review.  all opinions expressed are my very own.  

all things PREGGO fitness classes!

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welp, it happened!  right there in that very room.  my very first prenatal class went down this past saturday!  i slowly circled that room a handful of times while saying a prayer of thanks to God before the ladies began to arrive.  this feels GOOD.  this feels right. i don't know why the sight of a preggo woman working out makes me smile uncontrollably but it just does.  i remember what physical activity and healthy eating did for both my pregnancies and i want other mamas-to-be to experience those same benefits throughout their pregnancy journey, labor & delivery, and postpartum recovery.  there are still so many misconceptions and old wives tales about prenatal fitness that just won't go away!  my purpose is to prove how safe and beneficial prenatal fitness is for mom and baby.

before i headed out to teach, i took a pic of my new tank i couldn't wait to wear!

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don't you love it?! 'because you know i'm all about the BUMP.' ha! this will be available on my blog for purchase very soon, along with this one:

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one lucky mama-to-be won the 'Lifting for TWO' tank which is totally my fave.  taking pre-orders NOW!  email me at le@fitfoodiele.com if you'd like to rock one or know a Preggo Patty who would wear it proudly! 20150501_185908-01-1

friday evening, Chiso and i had a blast picking out some healthy snacks for the class courtesy of Sprouts Farmers Market Katy.  what a true HONOR!  grocery shopping is a passion/hobby of mine (i know, i'm the envy of all my friends lol) so i was beyond grateful for their sponsorship, assistance, and helpfulness.  i blog about SFM often, so partnering up with them was a dream come true.

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as we wrapped up our trip, we stopped through the bulk aisle to get some gummy bears.  keeping tradition ;)

prenatal fitness warmup

what snack did we chose in addition to water & fresh fruit? Bobo's Oat Bars!  i was sold as soon as i saw them!  one, because my childhood nickname was Bobo, and two, they are portable, filling, and when you don't have time to cook a pot of oatmeal on the stove, this bar is the perfect swap.

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they are all 170-190 cals, 6-8g fat, 9-10g sugar, 27g carbs, 3g protein, 3g fiber. no artificial ANYTHING and are made with non-GMO, natural & organic ingredients.  there are gluten-free options and over 10 flavors available!  Coconut's got the top spot IMO but i've only had those 4 flavors up there so far.  have you tried these?

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i also took plenty of h2o. gotta stay hydrated. (preggo or not)20150502_091922-01-1all set up and ready to rock!  while you may already be taking vitamin supplements, it's important to remember that getting the vitamins you need from fresh foods is always a better idea.

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 her hubby came in right by her side, holding her bag and everything. i had to get a picture; they were so cute!

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 this is a TRUE clip, right? hahaha!  thanks to my bro Brian for catching a few seconds of class before he had to run next door and teach his saturday boot campers.  if you want more, come check this out for yourself! new music, new moves, new snacks, every saturday.

20150502_103844-01-1 i thank these ladies sincerely for coming and having some sweaty FUN with me and look forward to seeing those bellies grow!

here's a question that was asked during Q & A that i'll share with you:

Q: can we still work abs while pregnant?

A: YES.  it's an important time to do so and it will definitely help you in the delivery room.  you just need to adjust the way you work them.  you can still work your core without ever doing a traditional ab exercise (e.g. crunches).  planks are a preggo woman's best friend! check out and try the plank variations i did in this post.

PhotoGrid_1430324449425if you are not local to Houston but would still like to make your pregnancy as fit as possible like my client Dominique up there, email me for your very own pre/postnatal meal/workout plan!  doesn't matter how far along you are nor how many months/years postpartum you are.

 le@fitfoodiele.com

if you are local, come see me! postpartum moms just getting back into the workout game are welcome too!

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i'll leave you with this monday motivational scripture from Psalms 37:5: commit your future to the Lord!  trust in Him and he will act on his behalf.

le