mywholehealthy mywholehealthy

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Maggie Yount  Pre/post natal corrective exercise specialist🀰🏼πŸ’ͺ🏻 Fitness training, diastasis recti + pelvic floor rehab, live and online! MyWholeHealthy.com LINKS ☟

https://linktr.ee/mywholehealthy

If a pregnant belly gets in the way, raise the weights up.
Modification is the name of the game right now! Doesn't make the workout any less challenging. But it does preserve proper form and alignment.
Single arm kettle bell deadlifts.
These felt great in my body but may not be for everyone. Like, I'm not doing KB swings AT ALL right now.
Use your best judgement, ask a qualified trainer, stay safe.
And remember safe doesn't have to mean easy.
#wholehealthyfit #deadlifts #fitpregnancy #workoutwednesday #resistancetraining #prenatalfitness #prenatalworkout #pregnant #pregnancy #pregnancywellness #injuryprevention #correctiveexercise #bellypump

Getting used to flowing with the 4 kg VIPR. This is a piece of equipment that I have only barely touched so I really enjoyed how this felt! The light load made it easier to time the movement with my breath and stay mindful of my core.
Do you have a favorite piece of workout equipment? Something you tried but want to use more often?
#wholehealthyfit #pregnantworkout #prenatalfitness #mywholehealthy #babybelly #vipr #equinox #fitpregnancy #fitmama #fitbaby #gym #workout #fitness #prenatal #pregnancy #pregnant

Got a great workout in today with a new (prenatal certified) trainer πŸ’ͺ🏻!
Makes a big difference to change it up and try new exercises to keep workouts fresh.
Really nice to let someone else plan my workout, too! πŸ˜‚
Felt so good to sweat while challenging my body in a different way that was still safe for me and baby.
Even though I was with a qualifier trainer, I still had to modify a couple of exercises based on what my body was telling me.
Side plank, I dropped to my knees - stacked and even scissored feet was too strong for my obliques now.
Single arm kettle bell deadlifts we raised the weight up onto a platform on the floor so I didn't have to bend over so far to pick it up.
And Bulgarian lunges got swapped for split squats.
As always, I felt the massive benefit of integrating my belly pump into every exercise. The core breathing gave me more stability, and better core engagement and awareness throughout. πŸ™ŒπŸΌ
And I liked this trainer so much I'm going to work out with her until baby arrives! πŸŽ‰πŸ€°πŸΌ
Yes, I chopped my hair off yesterday! Birthday present to myself πŸ’‡πŸ½πŸ’πŸ½
Leggings are my fav @recycledmaggie_designs 😁
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#wholehealthyfit #fitpregnancy #prenatalfitness #prenatalworkout #prenatalmodifications #trx #kettlebell #vipr #equinoxlacosta #fitmama #mondaymorning #babybump #prenatalwellness #workout #prenatalexercise #fitmom #fitbaby

Birthday coffee with my bug on a mug 😊

β€’β€’β€’
LISTEN TO YOUR BODY
I was taking advantage of an empty house and lots of sunshine today, doing some exercises outside on my deck.
And I noticed some VERY slight doming or coning of my belly where the middle of my tummy would push out a little further than the rest, and get narrower.
What was I doing? Bicep curls in a kneeling position. The doming would occur as I lowered my weights and relaxed my belly on my inhale.
I could also feel the pressure in the center of my belly, pushing outwards.
Clearly, sitting this way is not good for me right now because it creates too much intraabdominal pressure pushing on my belly's connective tissues.
I've already told you that I have a little separation of my linea alba (the tendinous connective tissue that joins each side of our most superficial abs - the rectus abdominus). This separation is super common and normal during pregnancy- you're making room for baby! But it's important to prevent it from getting bigger than it has to because the larger it gets, the harder it is to heal, and the more likely it will happen again (I ended up with diastasis recti after having Little J due to my and my trainer's pure ignorance of how to protect my core while growing a baby).
Diastasis recti is only diagnosed AFTER you give birth (I found out at my 6 week checkup) and checking too soon may just stress you out because EVERYTHING is stretched out and loose post-birth. Give your uterus time to contract and your brain time to reconnect with your new core. Rest and healing and time matter a lot before you worry about jumping back into exercise or what your belly looks like.
So I'm protecting my core now, REALLY noticing the movements and positions that create too much outward pressure in my belly, and practicing lots of belly breathing/belly pumping (the "pump" refers to how the engagement and relaxation of your inner core unit act like a "pump" for your breath, your lymph, and your organs- it's NOT fast or aggressive), hugging my baby in and then relaxing my pelvic floor and TVA.
Pay attention as you work out and avoid the things that don't feel good or right. Use support. Modify! You are STRONG, but things are different.

You carry a weight belt that adds about a 3/4 lb every week for 9-10 months.
And still do everything you did before you were pregnant.
Your blood volume increases by about 40%!
Your lungs' ability to exchange carbon dioxide for oxygen improves.
Your body's ability to process and eliminate metabolic waste and environmental toxins improves.
Things are not the same as before you were pregnant. You do need to make some modifications and use extra care in some areas, but in a lot of ways, your body at its freakin best.
You are not broken.
You are a BADASS!
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πŸ“· @daniellaphoto

Made @megan___garcia's salmon cakes today and the monkey LOVES them!
Didn't use dulse flakes (don't have any) and swapped lime for lemon, but they are delicious πŸ˜πŸ™ŒπŸΌπŸŸ
Amazing toddler food!
And an easy way to get my little one to eat more fish.
It's just a yummy food kinda day I guess πŸ˜‰
I used @wildplanetfoods canned wild salmon.
#wholehealthyeats #toddlereats #healthytoddler #healthypregnancy #healthymom #omega3s #babyeats #wellness #prenatalwellness #pregnant #pregnancy #wholehealthyfit

GRAIN FREE BLUEBERRY MUFFINS!
Little J woke up saying PANCAKES!! And then he found a muffin tin in the cupboard so I got inspired.
I basically made pancake batter and put it in muffin tins. Worked like a charm. I had no idea what I was doing really but here's the I-Winged-It recipe:

Preheat oven to 350 deg.
β€’ 2 cups of @pamelasproducts nut and coconut flour blend β€’ 1 scoop of LA vanilla plant protein (replaces adding vanilla, and adds sweetness without sugar)
β€’ 2 tsp baking soda
β€’ 2 tsp baking powder
β€’ pinch of sea salt
β€’ 6 eggs
β€’ 1 mashed banana
β€’ 2 Tbsp? unsweetened organic apple sauce (I scraped the bottom of the jar)
β€’ 1 overflowing Tbsp raw honey β€’2 Tbsp avocado oil
β€’ 2 cups cashew milk
β€’ small handful organic blueberries
BLEND until smooth
β€’ Add more whole blueberries .
Grease muffin tin with your desired fat - coconut oil or organic butter work well
(using liners would be a good idea! Mine stuck 😞)
Spoon batter into muffin cups until almost full
Bake at 350 for 25 minutes or until toothpick inserted comes out clean
Makes 18 muffins
#grainfreemuffins #wholehealthyeats #glutenfree #kichenadventures #breakfast #healthyeats #experiment #yummy #veganprotein #veganmuffin #veganrecipes #nutflour #coconutflour

The best greens drink on the planet 🌎🌱
For real.
With a squeeze of fresh lemon from my tree... unreal.
Growing up, my mom would choke down the grossest greens powders because she knew how much better they made her feel, but I couldn't do that.
It has to taste good AND be healthy and high quality if I'm going to use it! Plus, I really hate spending money on supplements that just sit on a shelf.
This greens blend tastes SO good, shakes up smooth, and gives me instant energy because of the nutrient-packed organic grasses and mushrooms it contains.
Being pregnant means no second cup or coffee for me but this saves me. Every time. And I usually drink it so fast I forget to take a picture and tell you about it πŸ™ˆ Worst instagrammer ever.
And it's legitimately, totally, gluten free.
If you're searching for a way to eat more greens that you enjoy, this raw greens powder is ideal.
If you're skeptical, DM me and l send you a sample. 😊
It gives me so much joy to help others discover how amazing they can feel, that the "I'm ok..." feeling is NOT just how it is and how it has to stay. And helping mamas feed their bodies and their babies in the most optimal way possible for them!
I'm here for you. Reach out if you have any questions. .
#mywholehealthy #wholehealthygreens #wholehealthyfit #eatyourgreens #drinkyourgreens #greensblend #greenjuice #greensmoothie #greenspower #wellness #optimalwellness #organic #glutenfree #freahlemon #summertime #pregnant #pregnancy #healthypregnancy #fitpregnancy #wholehealthyfit #healthybirth #wholehealthyeats #antiinflammatory #antioxidants

Kiddo LOVES Dr. Kayla @dr.leelee and getting adjusted.
I'm so glad because I see the difference in him right away, and he sleeps better!
My body feels a million times better since I started regular chiropractic care, too. Remember me mentioning that I no longer have to wear a heel lift after I thought it would be a permanent, life long thing, after my accident?! I'm still not wearing it and when I wore shoes that contained a lift under The insole I didn't see, my body said , "he'll no! Get that thing outta my shoe!"
But leg length aside, the adjustments help my pelvis make as much room for baby as possible to help ensure they'll be able to turn head down and get situated for an easy birth. πŸ™ŒπŸΌ
Happy nervous systems for the win!
#wholehealthyfamily #chiropractor #nervoussystem #wellness #healthypregnancy #healthybirth #holisticcare #fitpregnancy #healthytoddler #healthymom

...
Halfway bump
Feeling movement pretty regularly now 🀰🏼😍
And while these aren't maternity leggings, my high waisted leggings from my girl's @recycledmaggie_designs are PERFECT for supporting my bump and giving me something easy to move in.
Tank top is a regular Long &Lean Tank from @target that I've had for evah.
I have some pregnancy clothes but I milk my regular clothes for as long as possible! Anyone else find it hard to give up your regular wardrobe? Plus, I hate spending money on clothes I only wear for a few months.
#wholehealthyfit #pregnant #pregnancy #babybump #fitpregnancy #pregnancyclothes #maternityfashion

Pancakes made with a nut/coconut flour blend, bananas, my vanilla plant protein, and eggs.
Served with plain yogurt and berries.
No syrup but still sweet and moist. Super yummy.
I'm gluten intolerant and I change up the gf flours I use. I'm not die hard grain free but I do love a lot of variety in what I eat. I listen to what my body needs each day and go from there!
I am 100% gluten free and I try to limit added sugar but I find I'm happiest and my weight (when I'm not pregnant) is it's most stable when I don't stress about the food I eat. I make smart choices but being militant about my diet doesn't make sense to me unless it's something like gluten that makes feel legitimately ill.
Have a happy Monday! May you feel nourished and inspired for your week 😊
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#wholehealthyeats #wholehealthyfit #wholefood #healthyfood #wellness #pancakes #grainfree #glutenfree #someorganic #realfood #cook #pregnant #pregnancy

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