Hi everyone!  Hopefully you are all enjoying the Christmas festivities these next few days! With the holidays in full swing, that obviously means lots of indulging in sweets, cocktails, junk food! 

 

My friend Jessica is here to help jump start your new year by introducing the Advocare 24 day challenge.  2015 is about taking charge and having a solid game plan to reach your goals! The 24-day challenge is a great way to start the new year off right. With a eating plan, support team, and supplements it will get you on track for success! 

 

Please see the flyer below for details! 

 

 

Deadline to order the All-in challenge is Dec. 31st.  Please contact Jessica for details- jessicatorres1421@gmail.com or call/text 816-686-2382.

 

 

 

Easy Turkey Chili

Let me start off by saying, I am literally eating a bowl of leftover turkey chili while I write this post.  It is delicious, and it's even better the next day.  Turkey chili makes a frequent occurrence in our house, especially during these freezing cold winter months.  This is such an easy and healthy dinner idea, I hope you love it!

 

Ingredients:

 

1 lb ground turkey

1 chopped onion

1 (28oz) can of crushed tomatoes

1 (16oz) can of kidney beans

2 cups water

1 red bell pepper

1 green bell pepper

1 can of sliced jalapeno peppers

2 tablespoon chili powder

1/2 teaspoon dried oregano

1/2 teaspoon sea salt

1/2 teaspoon ground cumin

1/2 teaspoon pepper 

 

Directions

 

1.  Brown the ground turkey in a large skillet and then add onions.  Cook until tender.

 

2.  Place cooked turkey and onions in the crock pot and then add water.  Mix in crushed tomatoes, kidney beans, red bell pepper, green bell pepper and jalapenos.  Season with chili powder, dried oregano, sea salt, cumin, and pepper. 

 

3.  Cook on low for 1 hour.

 

4.  Keep warm in the crock pot for as long as you desire!

Pregnancy Update: 30 Weeks

How far along? 30 Weeks 2 Days
 

Total weight gain: I had a doctors appointment a couple of days ago and she said I have gained 7 pounds.  She would like me to gain 1 pound per week for the rest of my pregnancy. 

Maternity clothes: If I'm not wearing workout clothes, I am wearing maternity clothes.  Some of my shirts fit, but most are crop tops now...not cute. 

 

Stretch marks: Nope

Sleep: I get up about 5 times a night to go pee.  It's really annoying, and my husband would definitely agree.   We are both really light sleepers, so I wake him up every time I get out of bed.  Sorry babe!!  I have also started getting cramps in my calf during the middle of the night.  Fun stuff right there.
 

Best moment of this week:  All of the ladies at the gym keep telling me I'm the cutest pregnant woman they have ever seen.  I'm sure they are just saying that to make me feel good...and it works. Haha.   I'm starting to feel very large so it's always nice to hear some compliments.  However, a high school girl came up to me at the gym and told me she thought I was getting fat...but now she can finally see that I am pregnant.  Rude.

Miss anything: Not really.  I still can't wait to start running again, but that's about it.  I have really enjoyed being pregnant so far.   
 

Movement: Tons of movement.  When we had our last ultrasound she was breach.  I think she may have flipped because I am starting to feel the kicks a lot higher, under my ribs.  We will see!

Food cravings:  Hot chocolate!

 

Anything making you queasy or sick:  Nope

 

Have you started to show yet:  Yes!

 

Gender:  GIRL!!!

Labor signs: None

Belly button in or out: Out

 

Wedding rings on or off: On
 

Happy or moody most of the time: Happy :)

Looking forward to: Still looking forward to decorating the nursery.  My mom arrives on Friday for the holidays, I am sure we will get right to work!  I will make sure to post lots of pictures!

Workouts: 5-6 days a week.  Still lots of power walking and I started doing the stair master again.  Not sure why I decided to start doing the stair master at 30 weeks pregnant...it's hard!!  I guess I am a little antsy to start some harder workouts.  Still incorporating a lot of light weight and body weight exercises. 

The Fit Girl's Christmas Wish List

A few days ago I posted a Christmas Wish List for Him.  Today I wanted to help out all of the men out there who still need to buy gifts for their lovely ladies.  I put together the fit girl's Christmas wish list, these are all products that I am personally drooling over.  Feel free to send this link to my hubby ;). 

 

1.  Fitbit Flex- $99.95

2.  Lululemon Weekend Warrior Bag- $148

3.  Athleta Downalicious Deluxe Vest- $148

4.  Nike Women's Tech Fleece 2 Full Zip Cape- $130

5.  Nike Women's Epic Run Printed Running Tights- $90

6.  Reebok Skyscape Chase Pink Ribbon- $69.99

7.  TRX Pink Home Training Suspension Kit- $199

 

Hopefully this helps, Good Luck!!

 



Santa Fe Turkey Stuffed Peppers

I posted a picture on Instagram last night of my dinner and had a couple people ask for the recipe, so here it is! While I can't take credit for this healthy deliciousness, I thought it was worth sharing!  I found this recipe on Pinterest from the Skinnytaste blog.  Just an FYI, this is not a super quick dinner to throw together, so make sure you have about an hour and a half to spend in the kitchen! 

 

Ingredients:

 

1/2 lb 99% lean ground turkey

3/4 cups canned black beans, rinsed and drained

3/4 cups frozen corn

1 jalapeno pepper, chopped

1 large diced tomato

1 cloves garlic, minced

3 tbsp chopped onion

2 tbsp chopped cilantro, plus more for garnish

1 tsp cumin

Salt to taste

3 red bell peppers, cut in half lengthwise

1/3 cup reduced sodium, fat free chicken broth

9 tbsp shredded reduced-fat Sargento Monterey Jack cheese

 

Directions:

 

Brown the ground turkey in a skillet and add salt to taste.  After the turkey is browned, add:  jalapeno, tomato, garlic, onion, cilantro, cumin, and black beans.  Mix well, cover and simmer on low for about 20 min.  Remove lid and add corn.  Simmer uncovered for 5 more minutes. 

 

Preheat oven to 350*

 

Cut bell peppers in half and place in baking dish.  Fill dish with 1/3 cup chicken broth and fill bell peppers with the ground turkey mixture.  Cover with foil and bake for 45-50 minutes.  Remove the foil and add cheese to each of the bell peppers.  Bake uncovered for another 5 minutes. 

 

Enjoy!

 

Christmas Wish List for Him

Happy Monday! 

 

Hope you all had a wonderful weekend!  Mine was very non-eventful, which is always nice every now and then.  I wanted to give you gals some Christmas gift ideas for that special man in your life.  I always have the hardest time shopping for my husband because he literally never wants anything.  If you knew my husband, you would know that he could careless about material objects.  Me on the other hand, I am a completely different story haha!  I always have a million different things on my wish list, leaving him with plenty of expensive options.  Hopefully this gives you some inspiration while you are shopping for your man! 

 

 

 

1.  Patagonia Men's Down Sweater Jacket- $229

2.  Fitbit Flex- $99.95

3.  Magic Bullet® NutriBullet® Pro 900 Series- $129.99

4.  Beats by Dre Solo™ HD Drenched in Blue- $129.99 (on sale at Target!)

5.  New Balance Pennant Pack 574- $79.99

 

 



Peppermint Protein Shake

With the holidays right around the corner, I was inspired to create a festive protein shake!  I thought about my mom the entire time when I was experimenting in the kitchen because she loves peppermint ice cream.  I am sure she will be excited to try this out.  Who doesn't love a guilt free Christmas treat?!  If you are craving something sweet and festive, try this out! 

 

 

 

Ingredients:

1 cup vanilla almond milk

1 scoop vanilla protein

1/4 teaspoon peppermint extract (don't use too much!!)

1 crushed candy cane

1/2 banana

2 big handfuls of ice

 

Let me know what you think!

 

 

 

 

Fit Pregnancy: Total Body Workout

 

30 min walk on the treadmill (3.5 mph, 3.5 incline)

*lateral lunge with shoulder raise

*single leg deadlift with bicep curl

*squat with shoulder press

*forward lunge with bicep curl

10 min interval burn on the stair master

 

This is probably a pretty simple workout for the average fit person.  However, being 29 weeks pregnant, this was fairly difficult for me.  I used 5lb and 10lb weights.  Feel free to increase the weight to make this workout more difficult.  Give it a try and let me know what you think!

Pregnancy Update: 28 Weeks

How far along? 28 weeks 4 days

Total weight gain: 6 pounds

Maternity clothes: I have some maternity clothes, but I still wear all my normal exercise clothes on a daily basis. 

 

Stretch marks: Nope

Sleep: I haven't been sleeping very well.  We were on vacation the last 2 weeks, so I think it's a combination of not sleeping in my own bed and me getting bigger.  

Best moment of this week:  I had my baby shower, it was AMAZING!  I feel so blessed to have so many amazing people in my life that support me.  Baby Maddy is already so loved, and soooo spoiled. 

Miss anything: I miss running.  I can't wait to put baby girl in her new BOB stroller and hit the pavement!  I think I am going to sign up for a half marathon to motivate me after the baby is born.    

Movement: Lots, I think she is going to be a soccer player like her mommy.  

Food cravings:  My appetite is pretty normal.  I still crave sour candy though! 

Anything making you queasy or sick:  Nope

Have you started to show yet:  Yes! Someone at the gym asked me if I swallowed a basketball haha. 

Gender:  GIRL!!!

Labor signs: None

Belly button in or out: Out

Wedding rings on or off: On

Happy or moody most of the time: Happy :)

Looking forward to: Still looking forward to decorating the nursery.  My amazing in-laws put all the furniture together while we were on vacation, which was very exciting!  I am waiting for my mom to come visit in a couple of weeks to finish everything!

Workouts: Because we were on vacation the last 2 weeks, I didn't have access to a gym.  I took it easy and walked almost everyday with my mom at the beach.  Since we have returned from vacation I have continued walking daily and added light weights and body weight exercises.  Not gonna lie...lifting weights is getting a little difficult.  

Advocare treats!

Hi Ladies!

Just a reminder that boot camp will be this Saturday, November 1st at 10am.  Can you believe it will be November?!  Time is flying by. 

Address Details: click here

My friend and client Jessica will be there with some special treats from her Advocare business.  Never heard of Advocare?  Learn more about Jessica's business and her personal story here. 

For those of you who have been to Mommy's on the Move in the past, you may have met Jessica before.  She is the lovely gal who brought the samples of spark.  Side note: if you have never tried spark, you are missing out.  What's spark you might ask?  It's is a vitamin and amino acid energy supplement that you will never want to live without. Spark is the perfect way to start your day or the extra pick-me-up you might need before a workout. 

We would love for you to join us this Saturday for a great workout followed by some healthy, protein packed treats!  Also, please join me in wishing Jessica the best of luck in her first full Marathon that she will be running this Sunday.  Good luck Jess, you will do great!!    

Pregnancy Update: 23 Weeks

How far along? 23 weeks 2 days

Total weight gain:  3 pounds

Maternity clothes: Still don't own many maternity clothes since I work and live in yoga pants everyday.  I have a couple staple items but I need to buy a couple more things. 

 

Stretch marks: Nope

Sleep: I have been sleeping pretty good, I get up 3-4 times to go to the restroom but I usually fall back asleep pretty quick. 

 

Best moment of this week:  I won an instagram giveaway.  I am so excited to receive all the adorable goodies for our baby girl!  I never win anything, I was SO excited.

Miss anything: Not really.

 

Movement: Lots of movement, I can't get enough of it.

Food cravings:  Anything and everything sour or salty.

 

Anything making you queasy or sick:  My appetite is back to normal...YAY!

 

Have you started to show yet:  Yes! People are finally noticing that I'm pregnant which makes it really fun :)

 

Gender:  GIRL!!!

Labor signs: None

Belly button in or out: I give it a week or two until it pops out. 

 

Wedding rings on or off: On

 

Happy or moody most of the time: Happy :)

 

Looking forward to: Decorating the nursery, I spend a lot of time on Pinterest.  I am waiting until my mom comes to visit in December :)

Workouts: Still working out 6 days a week.  LOTS of walking and body weight/light weight exercises. 

Panera's Fuji Apple Chicken Salad

I have a serious obsession with Panera's Fuji Apple Chicken Salad.  I worked at Panera for 3 years in college and ate this salad multiple times a week, and I am still hooked on it!  I don't know why, but this week it finally occurred to me that I should stop spending $12 on a salad and make it myself at home!  This was seriously the easiest & yummiest week night dinner.  It took about 5 minutes to throw together and it tasted exactly the exact same.  Also, Panera sells all of their salad dressings at the grocery store, yay!  I substituted tomatoes for avocado because my hubby hates everything about tomatoes. 

Ingredients: 

Mixed field greens

Red onions

Pecans

Gorgonzola cheese

Apple chips

Chicken

Avocado

Panera's white balsamic apple vinaigrette

Pregnancy Update: 21 Weeks

How far along? 21 weeks 3 days

Total weight gain:  3 pounds

Maternity clothes: I am in yoga clothes almost everyday.  Stretchy pants are my best friend. I also have one pair of maternity jeans that get a lot of use.  I will be investing in a few more pairs. 

 

Stretch marks: Nope

Sleep: Good!  I wake up often to use the restroom but I am pretty comfortable at night.    

 

Best moment of this week:  We found out the gender....we are having a baby GIRL!! I seriously can't believe it.  I was 100% positive we were going to have a baby boy.  I could not be more excited.  The last 24 hours have been consumed with online shopping for the nursery, let the decorating begin!  My hubby also felt baby girl kick for the first time while we were on vacation in the Bahamas!  This week was full of highlights. 

Miss anything: Not really.

 

Movement: Lots of kicks, I love it.

Food cravings:  Anything and everything sour or salty.

 

Anything making you queasy or sick:  Sometimes certain meats are still questionable.  Avocados are back in my diet, yay!

 

Have you started to show yet:  Yup!  I am officially pregnant looking. 

 

Gender:  GIRL!!!

Labor signs: None

Belly button in or out: In (I think it's going to pop out pretty soon...my belly button was almost an outie to begin with).

 

Wedding rings on or off: On

 

Happy or moody most of the time: Happy :)

 

Looking forward to: Decorating the nursery....and shopping for tiny baby girl clothes!

Workouts: Still working out 6 days a week (except for when we were on vacation...that's a different story).  Lots of walking and light weight and body weight exercises. 

Stroller Advice Needed!

Hi beautiful mommas!  Hope you are having a wonderful morning :)

I am in need of some advice on the lovely topic of STROLLERS! 

We are going to start our registry in a couple of weeks after we find out the sex of our baby (eeeeekkkk!!!!).  I still have a feeling this baby is a boy.  Anyways, I have been doing some research on which stroller I should register for and I am pretty certain I need the BOB.  As an active mommy-to-be,  I feel like having the best jogging stroller on the market is a must have.  I have used the BOB when jogging with my nieces and nephews and I absolutely love it.  It's very comfortable and seems to be a very smooth ride.  

(Image)

Now, the only problem with the BOB is that it is a little bulky for everyday use.  Do you agree?  Is it a pain to lug around on your daily errands?  My sister-in-law has advised me to register for something like the City Select stroller by Baby Jogger. This is not a jogging stroller but it can be converted into a double stroller when we have another baby.  I also love that it has 16 possible configurations which includes a configuration for a bassinet (at an extra cost).  

(Image)

What is your opinion?  Is it necessary to have 2 strollers?  Will the BOB be just fine to use as my daily stroller?  Is it rude to register for 2 different strollers?  

Would love any feedback from all you mommas out there...HELP!

lets talk sports bras

Okay ladies...lets talk sports bras! 

My very first pregnancy symptom was that my boobs were KILLING me.  None of my 5 million sports bras that I had were doing the job.  They did not have near enough support or coverage that I needed.  I had to completely stop running they hurt so bad...it's all about the power walking now (which I'm totally okay with).  

I spent what seemed like the entire weekend searching for the perfect, comfortable, supportive sports bras.  I tried Nike, Target, TJ Maxx, Under Armour, and Reebok...none of which provided the support and comfort that I needed.  

After searching high and low, I found the one at Lululemon!  Thank goodness for Lulu, I would be lost without it ;).  I ended up with the Energy Bra.  It is considered to have light support, which is perfect because it doesn't feel too constricting.  I also love that all the Luluemon bras have built in pockets with removable cups, I seem to really need those cups these days.  Not only is the Energy Bra extremely comfortable, it is SO cute (isn't everything in that store?!).  Although pricey ($48), I don't regret spending a dime on this bra!  Some things are just worth spending the money on...and a good bra is one of those things!

Need Dinner Ideas?

Hi everyone, happy Tuesday!! I hope your week is off to a great start :)

Every Sunday I do my grocery shopping for the week and I am constantly searching for new dinner ideas.  I feel like I am always making the same recipes on repeat, and it gets really old (ask my husband!).  I wanted to share my dinner menu for this week and hopefully give you some new healthy options!

Monday:  Taco Salad- lettuce, ground turkey, kidney beans, corn, avocado, cheese, and salsa.

Tuesday:  Shish Kabobs- chicken, bell peppers, onions, mushrooms, and a side of brown rice.

Wednesday:  Spaghetti Squash-  spaghetti squash, turkey meatballs, pasta sauce, and a side salad. 

Thursday:  Black Bean Burgers-  black bean patties, whole wheat buns, avocado, lettuce, tomato, onion, and sweet potato fries. 

Friday:  Breakfast for Dinner- whole wheat homemade waffles, turkey bacon, and eggs.

Hopefully this gives you some inspiration for your next trip to the grocery store!  Share with me some of your favorite healthy dinner recipes! 

Also, we had a blast on Saturday at Mommy's on the Move!  It was such a beautiful day for a sweat session at the park, thanks to all the mommas who made it out there! 

5 Benefits of Prenatal Yoga

Prenatal yoga is one of the best forms of exercise for expecting moms.  I recently bought a Groupon to a local yoga studio in Lee's Summit, MO (Core Balance Yoga) and decided to make it a regular form of exercise during my pregnancy.  Core Balance Yoga does not offer specific prenatal yoga classes, but the instructors have been great in providing me modifications.  The classes are also small, which provides a more intimate setting and more individual attention.  They have a Groupon right now for $30 unlimited yoga classes for 1 month!  I would highly recommend it  :).

Here are my top 5 benefits of prenatal yoga:

1)  Gives you more energy

2)  Relieves back pain (or any other aches and pains)

3)  Helps prepare for labor (practice breathing)

4)  Builds strength and helps keep you in shape

5)  Helps you listen to your body's needs

 

(Photo Source)

Pregnancy Update: 17 weeks

How far along? 17 weeks 5 days

Total weight gain:  I had a doctors appointment yesterday and I haven't gained a single pound, i was quite surprised. 

Maternity clothes: I have 1 pair of maternity pants but I haven't started wearing them yet.  Luckily, I live in yoga pants most days (the best part of being a personal trainer) ;).  I usually try to find a comfy dress to wear when I need to get dressed up because my jeans are very uncomfortable. 

 

Stretch marks: Nope

Sleep: I have been sleeping pretty good but my shoulders have been hurting at night from sleeping on my sides.  

 

Best moment of this week: We went car shopping this past weekend and the sales guy asked us if we were expecting!  It was really exciting that someone actually noticed...but that was a veryyyyy ballsy move from that guy....it could have easily been a food baby!

Miss anything: Not really, my appetite is back...thank goodness!

 

Movement: None yet

Food cravings:  Sour candy (shockers to be exact, so weird)

 

Anything making you queasy or sick: Avocados are still questionable

 

Have you started to show yet:  A little bit!  People who know me have noticed a difference, but I still don't think most strangers would notice. 

 

Gender:  We don't find out until 21 weeks! UGH!

 

Labor signs: None

Belly button in or out: In

 

Wedding rings on or off: On

 

Happy or moody most of the time: Happy :)

 

Looking forward to: Going on our "babymoon" to the Bahamas in 2 weeks!

Workouts: I have been working out 6 days a week.  Still lots of walking and light weights.  I bought a groupon to a yoga studio nearby so I have been incorporating that to my routine as well! 

What's a Tabata?

At Mommy's on the Move we incorporate a lot of Tabata Training into our routines!  Never heard of it?  Let me explain, Tabata training is a great way to burn fat FAST!  Tabata Training is a high intensty interval training (HIIT) program that can be done in just 4 minutes! 

Here is the structure:

- Workout without stopping for 20 seconds

- Rest for 10 seconds

- Complete 8 rounds

12 min Tabata Workout Example:

Yesterday I went on a 45 min power walk and then I did this Tabata Workout in our basement.  It was a good one, give it a try! 

Tabata 1: 

-Squats (20 seconds work, 10 seconds rest: 4 rounds)

-Bicep Curls (20 seconds work, 10 seconds rest: 4 rounds) 

-8 Rounds Total

Tabata 2:

-Lunges (20 seconds work, 10 seconds rest:4 rounds)

-Tricep Dips (20 seconds work, 10 seconds rest: 4 rounds)

-8 Rounds Total

Tabata 3:

-Leg Lifts (20 seconds work, 10 seconds rest: 4 rounds)

-Russian Twists (20 seconds work, 10 seconds rest: 4 rounds) 

-8 Rounds Total

Thank you!

Saturday was the first ever Mommy's on the Move boot camp and we had an absolute blast!  Thank you to all of the mommies and babies who participated,  I greatly appreciate your support!  We had a little confusion on the time of the boot camp because my Facebook is still set to California time....oopsies!  I joined in on the first group at 9:00 am and my muscles are definitely feeling it!  

The next boot camp will be this Saturday 9/13 at 10:00am!  For location details, please check out the contact tab of my blog!

Also, please check out the pricing tab for a new update :)

Thanks again for all of your support!!

Pregnancy Update: 15 Weeks

How far along? 15 weeks 4 days

Total weight gain: I think I have gained a couple pounds, we will see at my next doctors visit.

Maternity clothes: My mom was visiting this weekend and we went to Gap and she bought me my first pair of maternity pants!  I haven't had to wear them yet, but they are SO comfy.  I don't want to try and squeeze into my normal jeans, comfort is key.

 

Stretch marks: Nope

Sleep: I sleep decent, but I think it might be time to buy one of those pregnancy pillows.  I also get up a million times to go pee.  

 

Best moment of this week:  Finally starting to notice my little tiny baby bump!  I think I'm going to start showing pretty early, I am so short there isn't much room to hide!

Miss anything: My normal appetite.

 

Movement: None yet, but I can't wait to start feeling some kicks!

Food cravings:  Still craving carbs. Veggies and meats are starting to sound bearable, so that's good!

 

Anything making you queasy or sick: Avocados (my favorite food normally)

 

Have you started to show yet:  I have a tiny little baby bump!  I'm totally in the awkward stage.  Is she fat or pregnant?

 

Gender:  Not sure yet (can't wait to find out)! I still have a strong feeling it's a boy. 

 

Labor signs: None

Belly button in or out: In

 

Wedding rings on or off: On

 

Happy or moody most of the time: Mostly happy and a little emotional.  

 

Looking forward to: I am just dying to find out the gender so I cant start my registry!

Workouts: Still working out 6 days a week.  Lots of power walking on an incline and light weights.  I need to start doing yoga!  I also did my Mommy's on the Move workout and it kicked my butt!  My mom did it with me and we were sore for a couple days after :)  Get ready ladies! 

10 Days Until Grand Opening!

Hi Everyone!  

Just a little friendly reminder that Mommy's on the Move will have it's grand opening in just 10 days!! 

I have updated the address location and details under the "contact" tab of my website.  Please email or call if you have any questions at all! 

Also, please feel free to bring your children...no matter what age!  We will have games and activities to entertain the kids while we get our sweat on!  If your babies or toddlers are happy as can be in their stroller, that's fine also! All exercises can be modified with or without your jogger. 

Can't wait to see all you fit mommas out there on Saturday, September 6th at 9:00am!

Welcome to Mommy's on the Move!

Hi ladies!  

I am so excited to introduce to you... Mommy's on the Move! 

 Let me start by introducing myself...my name is Hayley Hendrickson and I am an ACE Certified Personal Trainer.  I have always had a passion for fitness and have been involved in sports my whole life!  I am also a first time mommy-to-be and I could not be more excited about this next chapter in my life!

Ever since I started my personal training career, I knew that when I got pregnant myself, I wanted to focus on helping Mom's get back in to pre-pregnancy shape (or the best shape of their lives)!  So here I am...14 weeks pregnant, making my dreams happen! 

Mommy's on the Move is a fitness class for women looking to get in shape and meet new friends!  The best part about this class is that you are more than welcome to bring your children with you...no childcare required!  This class is welcome to both women with or without a stroller.  The stroller strength training class will include power walking, dynamic stretches, and tabata style strength training circuits! 

Please stay tuned for information on the FREE grand opening of Mommy's on the Move!