EMOM for A (pre-)Mom!

Hello! I come to you all with news! Last week I wrote that I had taken my 1-hr glucose test and was waiting for the results. Well a few hours after posting, my OB’s office called to tell me that I had failed my test. This might sound sort of silly, but I had a SLEW of emotions after finding out. As someone that takes my diet very seriously, it was hard not to feel guilty and responsible for failing this test (my glucose level was 142 and the cutoff is 130). I very definitely cried some big ol’ preggo tears. After some serious internet researching and crowd sourcing, I found out that it is VERY common to fail the 1-hr test and pass the follow-up 3-hr test. Additionally, while Gestational Diabetes can be caused by an unhealthy diet and sedentary lifestyle, it is also heavily impacted by genetics. With my father having Type 2 diabetes and my mother having GD with both my brother and me, it was at much higher risk despite by healthy lifestyle.  This gave me some reassurance, but honestly I was still extremely nervous that I would be placed on a restricted Gestational Diabetes diet…which really didn’t sound like a great idea for someone with a history of significant eating disorders. I watched my carbs and sugar from Thursday through the weekend in preparation for the dreaded fasted 3-hr test.

I began fasting around 8 pm on Sunday night, arrived at the lab at 7:30 armed with my iPad, some saved up DVR shows, a new book, and a giant bottle of water. My blood was tested right away, then I drank my delicious (read: disgusting) breakfast and sat in the waiting room until 10:30, having blood drawn every hour on the hour. I bee lined it straight to Starbucks afterward for a breakfast sandwich and a cup of coffee, then to the beach to forget about test results for the rest of the afternoon, not feeling particularly confident.

Beach Belly

When I got home, my land line (I know, we’re primitive) had a message. It was the nurse calling 1 hour after I left the lab…I had passed! What a relief! I had cheese and crackers to celebrate. I share this story with you for a few reasons. In my online scouring, I really didn’t see a lot of personal stories around GD. As a first time mom, any complication (no matter the size) is incredibly scary! I just want other mommies and pre-mommies to know that it’s ok to feel afraid, and that while you’re probably going to feel guilt and mom shame for various reasons throughout pregnancy, childbirth and child raising, do not let the internet get to you. You’re doing a great job, and you’re going to be a great mom! (This is my daily mirror pep talk. Feel free to borrow!).

Anyway, I wanted to share a new workout with you that is great for preggo’s and non-preggo’s alike! EMOM stands for Every Minute On the Minute and found it’s origins in crossfit. Basically, you do each exercise when the clock hits :00 for a designated number of reps. Whatever time you have left after completing all the reps until the next minute is rest. Here’s some more info on EMOM. It sounds easy because you  sometimes end up with a lot of rest, but it moves quickly and some exercises take longer than others. Here is a 20 minute EMOM that I did on Sunday. Let me tell you, I was seriously sweaty after just 20 minutes using modified movements…so listen to your body and pull back when it seems hard!

20 Minute EMOM Workout

20 Min EMOM

You can increase or decrease the difficulty of this workout by adding or subtracting weight (I did body weight squats and push-ups on my knees), or rounds if you’d like to make it longer or shorter.

I finished up this workout with the following “cash out” (which is just another name for ‘finisher’):

That’s it for me! I have this week and next to soak in the end of summer before returning to work for 12 weeks. Have a fab week!



1 Year Flex and Shout Blog-iversary!

Hello! Today is Flex and Shout’s 1 year blog-iversary! I’m so proud of how Flex and Shout has evolved over the year (which of course means how I have evolved over the year), so I wanted to revisit some of my favorite posts from our inaugural year!

mod-1yearMy Favorite Workout Post:

Tabata remains one of my favorite HIIT (High Intensity Interval Training) workouts. This post was also published on the HuffPost Blog (which was another fab perk of blogging this year!)

Favorite Educational Post:

GO LIFT NOW! I’m looking at you females that are still afraid of getting big (you won’t).

Favorite Recovery Centric Post:

Chalk full of .jif’s and real talk. Listen: recovery is a long and winding road. But once you’re there…it’s so worth it.

Favorite Group Fitness Post:

I still get barfy when I think about that humid workout. Woof!

Favorite Nutrition Post:

Carbs = good

Favorite Real Talk Post:

WHAT. A. YEAR. I am feeling awesome about the direction Flex and Shout is headed this year and I hope you’ll stick around to see where we land in a year!

Thank you all SO much for reading my little blog and for all the amazing feedback I’ve received this year. You all mean so much to me and if I was able to inspire even one person this year…then I’ve done my job.


Grain Free Lifestyle: the new me

Hello! Happy Monday to you 🙂

I have made a bit of a diet change, and I want to share my thoughts with all of you. I’m going grain free. As someone in recovery from an eating disorder, cutting a whole food group can be problematic…as in, disordered. For example, before Chris and I got married, my trainer that suggested trying a Paleo/grain-free diet (Hi John!) . To me, that meant “NO MORE CARBS!” so I cut all resemblance of carbohydrates from my diet. No grains, no starch, no fruit. Just protein and veggies. I was miserable, weak and mean. I was very much NOT in recovery at that point in my life, so this lifestyle change did not go over well. However, at this point in my recovery, I am able to see that reducing one food group (not cutting entirely) can be beneficial for my overall well-being, and also means I can add more of another food group (like fat or protein).

Grain free diets are certainly controversial and there is a TON of misinformation going around out there. First of all, the word “grain” refers to wheat and wheat products. It does not refer to “gluten”, which is a protein, or “carbohydrate”, which is a macronutrient. Reducing grain, for me, means cutting down on bread, cereal, baked goods, etc. It does not mean reducing starchy vegetables like sweet potatoes, squash, carrots and corn. I am also not referring to this diet as “paleo” because I am still eating legumes and dairy.

That being said, you might be wondering why I’ve made this decision. Well…a couple of reasons.

1. I’m at a fitness stalemate. Abs are made in the kitchen, and while I’m not on a quest for the proverbial 6 pack, I am on a quest to increase strength, muscle tone and general feeling of goodness. A diet change can be pivotal to change physique.

2. I’m having some (ahem) skin issues. OK, I realize I’m probably have a standard “I’M ABOUT TO TURN 29 AND I HAVE ZITS and WRINKLES!” meltdown, but something needs to change. According to a few different sites, acne can be aggravated by inflammation, which apparently can result from consuming grains. Listen, I know it’s probably wacky science, but I’m really ready to do anything.

3. Grains may be inflammatory. Some studies show that consumption can increase inflammation in the body. Some say they don’t. There’s lots of back and forth, but I’ll tell you this: my belly feels better when I don’t eat a ton of grains. Maybe it’s placebo, but I’ll take it while it works.

SOOOO. Here I am. Grain free. I will say, another huge benefit of a diet change is that I’ve been cooking every day! I love cooking and had sort of lost all motivation. So, here’s a sampling of some new, grain free, delicious recipes I’ve made so far:

So that’s it for me! Check out my Food and Recipes page on Pinterest for more delish ideas!


Thanksgiving Hangover

Hello! Happy Monday! Feeling tired and bloated? Me too.

how-i-feel-after-thanksgiving-catThis weekend was super fun and I’m definitely exhausted and feeling a bit sluggish, but it’s all good! Friday night was my 10 year high school reunion, which was actually really fun! I can’t believe it’s been 10 years since graduation. What a crazy decade it’s been. I made sure to chat with lots of old friends, but obviously stuck to my select few favorites! Here’s a few pics to suggest we only hung out with one another:

As I mentioned last week, I made a very conscious decision not to allow Thanksgiving to make me feel guilty. I am holding up my end of the bargain, but also using all those extra calories to feed my muscles during a few good weight lifting/HIIT cardio sessions! Here’s a really good workout I completed yesterday before taking Gloria on a super muddy walk in the woods:

Full Body Tabata Workout

Warm up: Complete each exercise for 30s. Complete circuit 2x

  • Jumping jacks
  • Toe Touches
  • High Knees
  • Leg swings (right)
  • Leg swings (left)

Complete each Tabata by alternating each exercise for 20s work/10s rest for 4 minutes total. Rest 1 minute between Tabata’s.

Tabata 1: Front Squat, Jump Squat

Tabata 2: Lat pull down, Mountain climber

Tabata 3: Dumbbell chest press, push-up

Tabata 4: Alternating bicep curl, power curl with resistance tube

Tabata 5: Overhead tricep extension, power extension with resistance tube

Tabata 6: Lateral shoulder raise, shoulder taps in plank position

Finisher: Alternate 30s jump rope, 30s body weight squat, 30s jump rope, 30s alternating lunge for 10 minutes total.

I hope you all had a super fabulous Thanksgiving! I know the days following a big eating holiday are typically harder for me than the actual holiday, so I understand those potential feelings of regret…but hopefully you’re able to let it go and focus on the fun stuff this year.


The Fitness Games!

I am a HUGE Hunger Games fan, so when the Fit Approach offered the chance to review a new app called The Fitness Games, I was totally in. Ok, I was a little disappointed when no bow and arrow were required, but still pretty pumped.


The Fitness Games is basically a super awesome marriage of social media and fitness. Here’s how it works:

When you join and make a profile then you have the opportunity to add friends. Since the app is relatively new, you should definitely demand your friends join too! That way you can complete against one other. However! Never fear: if you don’t have any friends (#suckstobeyou), you can compete against strangers or yourself!


The app contains over 50 awesome workouts between strength, cardio, full body and cross training. Depending in the level of membership you purchase, you will have access to different numbers of workouts for free, but each additional workout is only $.99 and TOTALLY worth it! These workouts are awesome! They’re all written by real personal trainers and vary from beginner, intermediate and advanced levels. I tried a lot of the workouts including all four areas and can honestly say that they’re all really good!

I was able to compete against myself (which is actually really useful to measure progress) and against friends (which is really useful when you alike yourself to Katniss Everdeen).

There are a couple things I would change: the workouts themselves are not really visible while you’re working out. To see the sets, you have to click an external page, which stops the clock on the tracker. I learned that the hard way when it looked like my workout only took 3 minutes because I accidentally left the external page open. Obviously not a huge deal, though. Also, if someone does not accept your challenge, the workout does not go to your tracker…so you just have to trust that you did, indeed, workout. Again…not a huge thing.

All in all, I REALLY enjoy this app. It made me step outside my fitness comfort zone and try some new, awesome workouts! So go! Download the app here! You won’t regret it! Make sure to add me as a friend (Rebecca Mahoney), so that I can kick your little tushes!

Tweet: Challenge your fitness with #TheFitnessGames! Check out @TFGapp and let the games begin! http://ctt.ec/gd5dj+ @fitapproach #sweatpink


Disclaimer: This post was sponsored by The Fitness Games through their partnership with Fit Approach. I was was provided the Platinum Version of the application for review. As always, all opinions are my own.

Fitness Five Friday!

Happy Friday! Here are my 5 fitness faves this week!

1. Circuit training:

imageI’m super short on time lately. Between working full time, training clients, packing my house to move, and everything else, spending hours at the gym is just not going to work. I have about an hour from the moment my sneakers hit the gym floor until I hit the shower, so I have to get the most out of my time. Circuit training allows me to hit strength, cardio, stability and flexibility all during one quick workout. Experiment with varying rest time and adding cardio intervals to find what works for you.

2 The Fitness Games:

imageThe Fitness Games is an awesome new app available on iOS and android! It integrates fitness and social media and allows users to challenge friends (or themselves) to workouts! I’ll have a post dedicated to TFG very soon, but in the meantime check it out! Feel free to add me as a friend! My user name is Rebecca Mahoney.

3. This Buzzfeed article:


It’s hilarious. And painfully true. I live an Instagram lie #supersorry.

4. Misty Copeland:


As a former dancer (I know…), this chick is SO inspirational. I did ballet for 14 years and don’t ever remember encountering a positive body image role model like Misty. She’s strong, beautiful, and talented (like me! Or something…). Read more about Misty here and see some workout tips while you’re at it.

5. #nextmilestonechallenge with Katie K!


our Instagram challenge is underway! Head over to @katiekactive for your daily challenge and make sure to tag your pics with @katiekactive and #nextmilestonechallenge. I’ve had a sneak peak at some of the prizes and they are LEGIT!

Have a fab weekend!



Hello! What a crazy week it’s been! School has officially started and I am TIRED! Zzzzz.

lets talk AMRAP. AMRAP is an acronym for As Many Rounds/Reps As Possible. It’s a pretty awesome workout format that is exactly what you think: a series or circuit workout that you just complete as many times as possible for a set amount of time. It’s no joke and really forces you to work ruhl hard.

Here’s an AMRAP workout I wrote earlier this week. I did this as a finisher to my lower body workout and made it through 2 rounds. It was a lot harder than I thought! Give it a try and let me know how many rounds you made it through!

AMRAP Body Weight Workout

complete as many rounds as you can of the following circuit for 6 minutes straight

  • 10 jump squats
  • 15 pushups
  • 20 KB swings
  • 15 inchworms
  • 10 burpees

Speaking of AMRAP, I was invited to try some new protein bars by AMRAP USA. HOLY YUM these things are awesome! Here’s what AMRAP has to say:

The 100% Paleo, Non­GMO, gluten­free, dairy­free, preservative and artificial anything­free, high fat to carb ratio, high protein bar designed by experts, athletes, enthusiasts, discerning moms and health nuts.


They are jam packed with real food and nutrition power houses! They’re great for a snack, preworkout, post workout, or meal supplement! Even Chris ate one by mistake and rave about how delish it was! They’re a little on the sticky side,  but otherwise have a really nice smooth texture, no chalky aftertaste, and REALLY filling! Since there’s no artificial sweeteners, there’s no belly ache, and since they’re sweetened with fruit, they keep you full!

Aaaaaaand it’s your lucky day! I’m giving away a free box of AMRAP bars (a $48 value!). A winner will be chosen at random next Thursday! Click the rafflecopter link below to enter!
*UPDATE!* there will be 3 winners! Each winner will receive an 8-pack of bars in your choice of flavor!

a Rafflecopter giveaway

Make sure to follow AMRAP on Facebook,  twitter, Instagram and Pinterest!

have a fab day!



disclaimer: I was provided with the aforementioned product for free in return for a review. All opinions are my own.