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Scrumptious Summer Snacks

I don’t know if it is the heat or all of the amazing fruit that is in season, but during summer I want to snack more than ever! Maybe it’s because it stays light so much longer! Whatever it is, I created this PDF of amazing summer snacks - perfect for sharing or keeping to yourself. I meal prep a few of these for the week so I know I have something yummy to grab - it keeps me from grabbing chips and ice cream.
What is your go to summer snack? I encourage you to try out something new!

Click the link below to grab your PDF - you can use the buttons in the top right hand corner to print, save, or download!

https://drive.google.com/open?id=1QGn4vML-BDuEAA1ikGoW072U699y2974


Summer Playlist

We are in total summer mode over here and it is a blast! I created this playlist full of summer songs to workout to... but loved it so much I have been playing it all day. There is nothing better than good tunes and a good workout! Did I miss any? Send me more songs with summer in the title! If we get enough, I’ll make a big playlist so we can all listen together!


Summer Reading List

Are you a big reader? I love a good book by the beach or the pool and have been loving my personal development lately! I used to scoff at people who read self-help books - I thought it was boring or silly… that is until I started reading these books and they changed my whole life. I encourage you to try one of these books this summer. You never know - you could change yours too! Which one looks like something you would be interested in?


New Program Alert: #mbf

I am SO excited for the launch of our newest program - #mbf- Muscle Burns Fat! And the most exciting part… it’s really two programs in one - #mbfa (Muscle Burns Fat Advanced) is designed to be completed right after! I cannot wait for 6 full weeks of new workouts! Want to be the first to get updates? Fill out this form and we'll stay in touch!

What is #mbf?




Basics:


  • Super Trainer Megan Davies (winner of The 20s and creator of Clean Week)
  • Two 3 week programs designed to be done back to back
  • 25-45 minute workouts
  • Set to music so you can push your pace, find your rhythm, and let the music help drive you to burn maximum calories.
  • 7 days a week: M/W/F- Strength training, T/H- Cardio, Saturday- EMOMs (every minute on the minute), Sunday- Recovery
  • #mbf is made up of two 3-week programs—#mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced—designed to be done back-to-back. #mbf is perfect for beginners and will lead you right into #mbfa. Led by Super Trainer Megan Davies, these 25- to 45-minute strength-training and cardio workouts will help you tone, tighten and scorch calories!

Who is Megan Davies?



Super Trainer Megan Davies is the creator of #mbf - Muscle Burns Fat. Megan began her career as a personal trainer in college. She then spent years training clients and expanding her skills, earning certifications from the NSCA and the Fitness Institute International, and opening her own gym. After winning the Beachbody fitness reality show, THE 20s (which you can watch on BOD!), Megan was chosen as the next Beachbody Super Trainer to create her first program, Clean Week. I am so excited for you to get to know her - she is so upbeat and her attitude helps me power through my workouts!

When Can I Start?


  • June 29: #mbf free Sample Workout launch
  • July 7th: Coaches can purchase and start workouts
  • July 20: #mbfa Sample workout launch
  • July 27th: Customers can purchase and start workouts
  • August 17th: #mbfa workouts start
  • Late December 2020: #mbf and #mbfa on BOD

What equipment is required?


  • Light, medium and heavy dumbbells
  • BOD Rope - our new weighted indoor jump rope!

What is the nutrition plan like?

All #mbf Challenge and Completion packs include BOTH UPF and 2B Mindset - our AMAZING premium nutrition plans (and by launch, I'll be a certified master mentor in both programs!!) - so we will be able to focus on the nutrition program that works best for you. This combination of nutrition and fitness is amazing!

What support will I have?

My test groups are so much fun and such an amazing way to stick to your plan, answer questions, stay motivated and connect with other people doing the same program! These groups are what have kept me on track - they hold me accountable and keep me motivated!

What packages are there?

For New Customers:

For Existing BOD Members:

I always recommend the Deluxe packages - especially with a program like this where you will be SORE. Having Recover will help you function the next day and allow you to give your next workout 100%. And Energize will give you the power to really crush your workout.

My favorite add ons:

I am so excited to do this program with you! Make sure that you have filled out this form to be kept up to date! I will be sending out the sample workout on June 29th and an order form shortly after! Cannot wait to rock this with you!

Pumping while driving

There were a lot of hurdles and struggles I expected when it came to having a baby. Labor. Delivery. Lack of sleep. Bringing a baby into our blended family. But I totally underestimated the struggles that would come with breastfeeding.

Honestly, I went into it kinda halfheartedly. I knew I wanted to try but I didn't feel like I'd be too upset if it didn't work. The whole idea of nursing was strange in my mind... and pumping just seemed stranger. But like everything that comes with becoming a mom, all of those expectations went out the window pretty quickly.

Once I committed to pumping though, I met a new hurdle. I'm not sure of all of the right words for how I felt... the best way I can describe it is like a kind of depression. I felt trapped.. like an extension of a machine. Too many times I had to take a deeeeeeep breath at the start of pumping just to avoid breaking down and crying. Ugh.

I quickly learned that I needed to find ways to be as productive as possible or very distracted to get through pumping enough to keep up with Alexander's appetite. Fortunately a couple of moms in the pumping group I'm in suggesting pumping while driving and after I got over my initial shock, I was all about making this my primary pumping time.


Why? Oh goodness... it saves so much time - especially if you’re in the car a decent amount of time each day - and driving can be a good distraction which can actually help let-down and the amount of milk you express! Personally, I commute about an hour each way to work so having to add pumping time at home before and after work was just a lot more time away from my family than I was willing to give up. Simply and bluntly put, pumping in the car saved my sanity.

So how did I make this happen? How did I manage this every day for months? It's all about preparation. Once I got my things staged, invested in a few things, and figured out my routine, it was smooth sailing. Eventually, once I had enough of a stash and Alexander was eating more and taking a bottle less, my only pumps were during my commute which felt so so freeing.

In case it's helpful to you, I put together the tips I got and the tricks I figured out along with my favorite finds because who has the time to research when they need info fast?

Initial set-up

  • Rearrange whatever you have plugged into your car so that your pump can be plugged in and easily accessible. I recommend the passenger seat for your pump and bag with the pump as close to the driver seat as possible!

  • Make sure your towel(s) are within reach or – even better – lay them in your lap to catch any drips or spills!

Daily step-by-step


  • Buckle up and then set up your pump / flanges / cover / etc. Keep towels within reach! I recommend laying a towel across your lap *just in case* of spills or overflow.
  • Start up the car and start pumping
  • Once stopped, while still wearing the parts, unscrew the pump bottle and pour the milk into the storage bottles or bags.
  • Screw the pump bottles back onto flanges.
  • Remove entire flange / bottle assembly as one piece from pumping straps or bra and prep to store the flange / bottle assemblies all together.
  • Wipe down parts with pump wipes and / or store parts in a small cooler or bag with an ice pack or in a fridge for the day (a great way to avoid washing pump parts after *every* pump).
  • Once you’re home, bring in all pumped milk and parts. Prep bottles for the next day and / or freeze pumped milk and wash pump parts. Make sure to rinse out and air dry your pump part storage bags and coolers too! Oh, and get those ice packs into the freezer!

My Favorite Finds


Sometimes, the right tools make all the difference and these were the game changers for me:

Strap / pumping bra – both of these work with any nursing bra!
Brauxilary strap
Sarah Wells Pumpease - Love this because it coordinates with the rest of my pumping set-up
Sarah Wells bags / accessories - I love the Deco pattern as is probably obvious by my front seat.

The Sarah Wells Claire bag - it fits a laptop plus it has 2 insulated pouches that can keep pumped milk cold and plenty of other pockets for staying organized. It comes in black and brown (what I have) and after pumping, it'll make a great combo laptop / lunch bag. 
The Sarah Wells Kelly bag - Once I was able to drop the workday pumps, I switched over to this bag because it holds my pump plus everything I need to keep in the daily diaper bag. Plus it has backpack straps which makes it great when we're out and about! This is another one we definitely get a ton of use out of still because the insulated pockets are great for snacks and the bag has plenty of room for everything we need.
Pumparoo wet / dry bag - This accessory bag is great for holding my nursing strap or pumpease and pump parts (flanges, duckbills, bottles). Wet / dry bags also really come in handy for dirty clothes, wet swimsuits, ... you get the idea!
Small cooler for pumped milk - Sarah Wells has a coordinating cooler bag that comes with a great ice pack too. Yes, the pump bags have insulated pockets but if you need extra space or want to store it separate from your daily bag, you're gonna want this! https://amzn.to/2GhNLdI
Side note: I so appreciate the Sarah Wells Bags VIP group that is open to all BF-ing mommas. The community there is so supportive and helpful! https://www.facebook.com/groups/SarahWellsVIP

Towels! I just use our kitchen towels and keep a couple in the car

Bottles or bags for pumped milk

We had great luck with the smilo bottles (http://tiny.cc/smilogabi - 15% off and free shipping through that link!) which fit perfectly with the flat caps in the Sarah Wells Cold Gold!
Extra milk for the freezer stash – no issues at all with the Lanisoh bags
I don’t recommend pumping directly into the bags on the road (I’ve tried this!) or really any time because its way too open and spills are going to be really likely!

Car adapter - I have a Spectra S2 pump so this adapter works for me  – the same brand makes adapters for multiple pumps (including Medela)!

Nursing covers - It's not likely someone will see what you’re doing – especially if you’re wearing a nursing top – but these are my favorite covers when I want to use them

 This one doubles as car seat cover – super handy!
 This one is so soft and I love the little mesh “window”
And I love this one because it makes for a great scarf too!




Plenty of ice packs for both pumped milk and pump parts!

Pump wipes for midday cleaning - Medela wipes were recommended at the hospital and come in a great package that’s easy to keep handy


I think that about covers it! I truly found these tips so helpful and I'm glad to be able to add my own advice and share them with you. Pumping and nursing is plenty stressful so I'm all for anything that might make it a little easier!

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