SIA | FITNESS WORKOUTS RECIPES @diaryofafitmommyofficial

NASM Certified Personal Trainer
Creator of the Strong Body Guide💪🏼
12 Week Workout & Meal Plans ⬇️⬇️
Pregnancy guides available💜

diaryofafitmommy.com/guides/

3,634 posts 1,233,273 followers 161 following

Instagram photos and videos

UNDER BOOTY BOOST🍑

On my last workout video, I had a request for the “under butt” aka the area where the lower portion of the butt meets the thigh. Properly developed lower glutes gives you rounder and fuller-looking glutes altogether. Your glutes are the largest muscle in the body and has such potential to grow and get stronger.

Working your glutes is nice for aesthetic reasons, but here is WHY having stronger glutes is a must. One of the main jobs of your butt is to hold your body in an erect posture which allows humans to walk uprightly. Having weak glutes can also lead to a weak core and low back issues so by strengthening them you can also improve your posture. Not only that, strong glutes take pressure off of your knees by centering your femur which keeps it from sliding in your hip and causing pain.

Try these isolating moves for 12 repetitions and 4 sets each.
Rest for 10 seconds between sets.
Repeat 2-3x a week depending on your goals.

5,159  

Show self love to teach self love. They might be tiny, but their minds are big. You are their first role model so choose your words and actions wisely. 💜

7,259  

LOVE HANDLE WORKOUT🥰It’s almost Valentine’s Day so I figured I would post a workout on one of the most requested topics.

Just as with any other body part, you cannot spot reduce fat from your hips BUT you can strengthen your obliques to help with the appearance.

The BEST ways to get rid of love handles are the same as other parts:
1. A well balanced diet limiting sugar, sodium, alcohol, and processed foods. Sodium especially tends to make you bloat!
2. Smart cardio. What I mean by smart cardio is not simply jogging on the treadmill-I mean adding more HIIT or dynamic fast paced moves to your day. Think mountain climbers, burpees, and skipping rope.
3. Core building moves. Forget the crunches and sit-ups and try the moves in this video to focus on your oblique muscles. There are many more moves than this, but these are my go-to ones.
4. Strength Train. Not just your core, but your entire body. I always preach if you want to improve one let, you MUST improve the entire package! Weights will not only improve your appearance, but it will also increase your resting metabolism.

Have a good Valentine’s Day tomorrow!💜 #abs #lovehandles #obliques #coreworkout

7,465  

One of the biggest improvements I had noticed since my breast explant surgery was a huge shift in my my mental health.🧠 My brain fog had literally gotten so bad that I had trouble forming sentences, speaking the correct words, and remembering things. My productivity quickly went downhill last year as a result! So I’ve been making it a priority to perk my brain up with exercise and the appropriate supplements.

@teamiblends makes a tea called Focus which contains Panax Ginseng, Goji Berry, Ginkgo Biloba, and Peppermint to stimulate the mind which I’ve been using a lot of lately. It’s so nice to be able to feel like myself again!
Use code DIARY25 for 25% off all @teamiblends teas, tumblers, and other goodies. Isn’t this mint color adorable? I swear they have a color for every mood!

What do you do to keep your mind sharp? I need more tips!

#teamipartner #teamitumbler #teami

3,830  

Lets talk fitness when it comes to PREGNANCY.✨ When I was pregnant with both kids, I remember getting so much criticism over keeping up with my workouts while pregnant. This was actually the first time I went viral in the media. I remember hearing the following:
“Shaken baby syndrome!”
“Child abuse!”
“Your abs are going to crush your baby!”
“Selfish!”
“You only care about your looks!”
And many more things.
-
It has always amazed me how people could be so cruel over something so positive. The best thing that you can do for your baby (and yourself) is to stay healthy, eat good food, and keep moving!
-
During my pregnancy, I did not eat for two (that’s a myth by the way), but I made sure to eat enough to sustain my growing baby. Usually, it’s recommended to add 100 calories per trimester to what you normally eat. I gained 30lbs per pregnancy.
-
As far as workouts go, I aimed for 45 minutes a day, 5 days a week. My sessions mixed cardio, HIIT, and strength training. If you’re currently expecting, I put my training into a prenatal guide called Fit For Two (click the link in my bio to check it out) so expectant mamas could get their fitness in at home.
-
A lot of people ask me if they can lose weight while pregnant and honestly this should not be a goal. However, I would suggest aiming to maintain muscle as a ton of mass can be lost while pregnant as your body changes.
-
Body image can be tough during pregnancy, but remind yourself that you’re growing a tiny human in there. Give yourself credit where it is due! 🙌🏽 #fitpregnancy

6,242  

Let’s talk calories! I’ve been asked frequently if I count my calories or macros and the answer is NO.

At the beginning of my fitness journey 9 years ago, I counted every little morsel of food that I placed into my mouth. The outcome made me very anxious about what I ate and it took so much enjoyment out of food and eating healthy. I knew immediately that counting was not for me and I didn’t want to make the extra time to do it when I could be doing other things.

I guesstimate that I eat around 2,000 calories a day and I tend to eat intuitively meaning I listen to my body’s signals and eat normally. We are all born intuitive eaters and as we grow older we learn to place these unneeded restrictions on ourselves. We are told there are good foods and bad foods. We are taught to finish our plates entirely. We learn dessert is a reward. We develop food guilt. It’s all insane, isn’t it?

Having suffered from bulimia in my teenage years, I feel it was very important for me to have my sanity when it comes to food. I also don’t do “cheat meals” or “cheat days”. If I want a donut or pasta, I’m going to eat a donut or pasta without thinking twice or saving it for a special day.

It took me a long time to have a healthy relationship with food. If you want something, eat it. Don’t deprive yourself. Don’t feel like you need to workout immediately after eating a certain food. It’s time to lose the guilt and listen to your bodies🙌🏽
-
This beautiful smoothie bowl is from @sculptedkitchen 💜

3,784  

Hello two-second transformation! 💥 Amazing what a little flexing can do. Things aren’t always how they may appear, aren’t they?
-
Social media is a tool and can be used for good or for bad. However it’s not just about looks-this applies to personalities and business practices as well. I want you all to be careful about whom you trust on social media as well as what you may see. Someone’s profile is their highlight reel so you’re bound to only see the good 100% of the time.
-
I wrote a blog post this morning regarding something disturbing that’s been happen within the fitness industry. Instagram and Facebook are flooded with fitness coaches and trainers it seems, but not everyone is legitimate.
-
I encourage you to always do your research to protect your hearts, minds, and wallets on the internet. Some trainers aren’t certified to do what they offer and some may never even give you what you have paid for so beware of these people who gives us other trainers a bad name. Knowledge is power!🙌🏽
-
It’s is so disheartening how there are people with such a large following out there who can lie, steal, and cheat their clients. It pisses me off greatly to be frank.
-
Also, if you’re finding that following someone brings down your self esteem, do yourself a favor and hit that unfollow button to preserve your precious sanity. Protect yourself.
-
Thank you all for trusting me and for following me. I know it’s a lot to go and trust someone whom you’ve never met before! Looking forward to bringing you more fun, fresh, and free content.

10,566  

So true. Tag someone in your life that you can always count on. 💜

9,807  

✨TWO MONTH POST EXPLANT UPDATE✨
-
I had gotten many requests to do a before and after photo using the same swimsuit that I had worn in my pre-explant photos. I can definitely say that the top fits better 😂 All kidding aside, removing my breast implants gave me my life (and my health) back.
-
So how am I now? I’m no longer swelling or experiencing pain. I’m able to do all chest exercises and lift pretty heavy again which is a milestone. My joint pain is gone for the most part and my headaches only come once every few weeks versus everyday. My hair stopped falling in clumps and my skin started producing oil again.
-
I have lost ten pounds total and I’m honestly shocked to see that my cellulite has improve some. My brain fog is 80% gone and I don’t require naps anymore. I can take a full deep breath and everything feels much lighter and easier. I truly feel like a new human being. A rebirth.
-
On the blog, I listed some of the ingredients found in implants so if you’re curious, take a look. 🔍 At my explant consult with my original plastic surgeon, I asked him what the ingredients were and he couldn’t tell me. Thankfully, the DOW and the FDA were pressured to release this information. Also, big news as of two days ago, the FDA released a letter to all doctors stating that ALL breast implants can cause ALCL cancer-not just the textured ones. The cancer forms within the capsule or scar tissue and this is why it’s important to find a doctor to remove the capsule with the implant.
-
Many ask, is saline safer? It’s not. There’s no safe implant. Saline is made with a silicone shell-the part that comes into contact with your body the most.
-
I hope I don’t offend anyone with my journey, but I want everyone to be aware of what has been kept hidden for so long.
-
Be your own health advocate.
Do your own research.
Ask the tough questions.
Do what I failed to do 7 years ago. I can’t get that time back, but I’m now working on a healthier, body positive future.

#breastimplantillness @breast_implant_illness

21,544  

Let’s work those TRICEPS today! I’ve been asked frequently about arm jiggle or “bat wings.” The key is targeting the triceps which are on the back of your arm.
-
Triceps are – as the name implies – a group of 3 muscles on the back of your arm that go from your shoulder to your elbow (opposite the bicep).
-
It’s important to remember that there is no such thing as ‘targeted weight loss,’ so doing all of the tricep exercises in the world won’t necessarily give you skinny, sculpted arms (if that is your goal) but building your tricep muscles does benefit you in that it adds tone, makes other upper body exercises easier, and helps your body lose weight, as muscle mass burns calories faster, even at rest.
-
Here are my favorite moves to toning up the triceps to help decrease arm jiggle.
-
As always choose a weight that’s comfortable to allow full range of motion while being heavy enough to challenge you. If it’s too easy, you won’t see much change.
-
Complete 3 sets of 12 reps per move.
-
For workout guides and meal plans, click the link in my bio or visit diaryofafitmommy.com/guides 💪🏽

5,994  

These two keep me on my toes for most of my days. I know it is important to fuel up with the right snacks so that I can keep up with them – otherwise I will be hangry all day.
As busy moms, we need our protein! Whether your goal is fat loss related, fitness focused, or just general overall well-being, it’s important to make sure you’re getting enough protein! Protein helps speed up your metabolism and balances blood sugar levels, which prevents insulin spikes that can cause weight gain. Protein is made up of amino acids that your body needs, and it is the key to burning fat and boosting your metabolism!

I am obsessed with the barbecue flavored Crunchy Bites from @simplyprotein. When I am craving chips, this is the perfect alternative. These chips are planted-based and made using pea protein. Each bag also packs in 15 grams of protein with only 140 calories. If you aren't a barbecue fan, they also offer a sea salt & cracked pepper flavor, as well as other high protein snacks such as Crispy Bars and Baked Bars.
All of their snacks are Non-GMO Project Verified, gluten-free and contain no artificial flavors or preservatives. Check them out at simplyprotein.com, Amazon.com, and Walmart.com #Ad #SimplyU

6,487  

Ladies, I get asked about this so often! Here’s how to get rid of armpit fat: reduce your overall body fat through clean eating, efficient cardio, and strength training your upper body.
-
You must understand this:
You cannot spot reduce fat.
You cannot control where you lose it.
You can’t control what fat goes first.
-
Here’s what you can control:
How clean your diet is and eating a calorie deficit if needed to lower your overall body fat percentage.
How much you’re getting out of your cardio sessions. Aim for HIIT as it’s “smart cardio” and keeps things short, yet fun and effective.
What exercises you plan to do.
Your best bet is going to be choosing moves that develop the upper body all around: back, shoulders, arms, and chest. Here are just a few of my favorite moves (there are lots more!) to help with this region.
-
Start with two dumbbells that are comfortable enough to do each move yet weigh enough to challenge you. If the weights are too light, you won’t see as much change.
-
Aim for 12 reps per move with 3 sets.
-
I know, it’s frustrating to have a certain area you’d like to improve. But as long as you do the three things I mentioned above and understand it takes TIME, you’ll get there.🙌🏽 Have faith and trust be process. 💪🏽 Workouts guides and meal plans: link in bio.

11,005