Good For The Swole Questions

Happy hump day! Piper had a loooong nights sleep last night so I feel like a new woman! I’m 10000000x more productive when she sleeps well (because obvi I sleep well), so I’m flyin’ through my to-do list today.

I’ve been feeling pretty *blah* about this website recently. I created it in the first place to write a little more information about my pregnancy, workouts, and just overall health really. It’s sometimes hard to include all of that on an Instagram post, and I also like having everything saved here so I can refer individuals who reach out with questions to different posts.

I was super consistent with posting while I was pregnant, but obviously time is more of an issue now that Piper has arrived. I do still want to continue posting on here because I think it can be a (hopefully) helpful resource, but I want to post things that are just that, helpful. I don’t want to post something just to check it off my list.

With that, I get a lot of questions over Instagram and email, but I want to ask those who follow this website as well:

What do you want to see more or less of?

What information are you looking for (nutrition, weight loss, workouts, pregnancy, post pregnancy, health products, etc.)?

What would be a helpful topic for me to post about? 

If you have any helpful criticism too, let me know! This isn’t my job. I don’t spend a ton of time taking artsy pics and editing them (as you can tell haha). I just post stuff to help, connect, and relate to other women. I want to help as best as I can, so if there’s something you want to see (or see more of), tell me!

I love talking about health, and I love you guys. Honest. Thanks for following along.

Working Out with Baby

As Piper’s getting older, she’s getting more and more playful which is sooo much fun! She’s also getting more observant, and watches everything Jordan and I do. I recognize how important it is to always set a good example because she’s such a little sponge right now. Working out in front of her while she plays, or working out with her is a way for me to teach her the importance of looking after our bodies. Clearly she won’t quite get it for a while, but I HOPE as she gets older, she’ll have learned something from my example.

Recently, I’ve been working out with Piper and I love it! She’s so interactive and playful right now, so she loves it too! She smiles and giggles the whole time which makes the workout more fun for me. Some ways I’ve been incorporating her into my workouts:

Use baby as a weight – squat + press, russian twists, weighted sit ups

Workout over her – push up, planks, commandos, kickbacks etc.

Holding exercises – walking lunges, squats, etc.

Hiking – I slip her into my Sollywrap (I love how cozy she stays in this) and hit the trails

Walking – pretty self explanatory haha

I’ve posted a couple of full workouts with Piper here and here if that helps! Even though I have a lot on my plate right now (who doesn’t amirite?), I try not to let “no time” or being “too tired” or whatever as an excuse. Exercising with Piper combines playing with her, getting my workout in, and setting a good example. Don’t mind if I do.


Post Workout Nutrition

We focus so much on our workouts and what we’re going to do, how much we’re going to lift etc., that sometimes we forget about the importance of what we do after the workout. Post nutrition is key for actually seeing the results from the hard work we put in while exercising. If we’re not giving our bodies what they need to restore depleted energy and build stronger muscles, how can we expect to see good results? Ya feel me?

When you workout, your muscle glycogen (stored energy) stores are depleted. It’s important to eat carbohydrates after a workout, to replace those stores. One thing I have recently learned is that fruit after a workout is not the most ideal source of carbohydrate. Our bodies store glycogen in the muscle and liver. Fruit is made up of mostly fructose, which is metabolized by the liver and is only used for liver glycogen. Although fruit is important and should still be consumed, it is not an effective source of post workout carbohydrates, since it does not restore depleted muscle glycogen.

I aim for good carbohydrates to replace my muscle glycogen, along with protein to help in muscle recovery and aid in muscle growth.  Although fats are SO important to eat throughout the rest of the day, they’re also not ideal right after a workout. They are digested slowly and, when consumed with your carbs and protein, they slow down the absorption of everything. Meaning, your body doesn’t get the quick carbs and protein it needs. I eat a lot of healthy fats throughout the day (especially because they’re super important for breastmilk), but I focus on just carbs and protein right after a workout.

My goal for my post workout is to get a 1:1 ratio of carbs and protein. I try to shoot for 20-30g carbs and 20-30g protein about 30 minutes after exercising. Here are some of my post workout go-to’s:

  • Protein pancakes: I use Kodiak cakes all the time (I get them from Costco) to make protein pancakes. I add a scoop of protein powder in the mix before cooking it to bump up the protein. I serve it with Triple Berry Tart Perfect12 poured over the top (instead of syrup). It tastes amazing, and it adds a little more good carbs and good protein too!

Protein Pancakes

  • Protein powder: I hadn’t found a protein powder I absolutely loved until a couple of weeks ago. Most of the ones I’ve tried had a weird gritty taste, or just weren’t what I was looking for. I kept seeing Vital Protein pop up on Instagram, and I looked further into them and I am so impressed with their products! They have pasture-raised collagen protein which is not only beneficial for building lean muscle, but it also promotes healthy bones, skin, hair, nails…literally everything.
  • Lifeway: I recently discovered Lifeway Kefir and I can’t say enough good things about the brand!! They’re cultured milk smoothies in all different flavours and they are sooooo, soooo good! They’re high in protein, calcium, probiotics (so important for a healthy gut!), and vitamin D. The milk is from grass-fed cows and they actually have a smoothie with whey protein too which is what I’ve been drinking for my post workout recently. It has a perfect 1:1 ratio of carbs and protein, it’s fast and convenient, and it tastes gooooood!

Lifeway Protein

  • Overnight oats: Mix 2 scoops protein, 1/2 cup rolled oats, and 1/2 cup almond milk and store overnight in a jar. When you’re done with your workout and ready to grub, top with 1/3 cup of Lifeways lowfat peach keifer for an extra protein boost!
  • Protein oats: this is one of my favourite post workouts because it tastes so freaking good! I cook 1/2 cup of old fashioned rolled oats in water, then mix in 2 scoops of protein powder. Again I pour 1/3 cup of Lifeway on top to make it extra creamy and delicious.
  • Turkey burger & sweet potato: sweet potatoes with cottage cheese are the best! It sounds strange, I get it, but they taste great together! You get the carbs from the sweet potato and broccoli, and protein from the burger and cottage cheese! BOOM.

Turkey burger & sweet potato

  • Eggs burrito: I buy sprouted tortilla wraps every week because they’re so easy and versatile. I cook 1 whole egg and 2-3 egg whites, add in veggies (spinach, peppers, and tomatoes are my go-to) and wrap it up in the tortilla.

Healthy Pumpkin Chocolate Chip Muffin

Life has been crazy hectic these past couple of weeks (hence my lack of posting). We moved houses and I put in my two weeks notice! I do want to get back to posting more regularly though, and because it’s officially MY FAVOURITE MONTH, I want to start with this hella good pumpkin chocolate chip muffin recipe!


  • 1 cup pumpkin puree (only ingredient should be pumpkin)
  • 2 eggs
  • 1/4 cup raw, local honey (DON’T USE THE REGULAR CRAP! –> you can also use maple syrup if you prefer)
  • 4 Tablespoons almond or nut butter (you can use 1/4 cup melted coconut oil if you prefer)
  • 1/4 cup unsweetened vanilla almond milk
  • 2 1/4 cup rolled oats
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon cinnamon
  • 1/2 cup dark chocolate chips (I used dark chocolate morsels)


Preheat oven to 350 and grease muffin tin. First add wet ingredients to blender, and layer on dry ingredients. Blend for 30 seconds. Use a spoon to stir in chocolate chips. Pour into muffin tins (about 3/4 way full). Bake for 22 minutes, or until lightly brown.

Pumpkin Chocolate Chip Protein Balls

Pumpkin Chocolate Chip Protein Balls -

Today is the official first day of Fall! Wooooohooooooo!

I know this is so cliche, but Fall is my all-time favourite season. Halloween is my favourite holiday. Scary movies are my favourite movies. Pumpkin chocolate chip are my favourite treats. It’s all a good time really.

This time last year I was dead sick with first trimester nausea, sickness, exhaustion so I didn’t take full advantage. So this year, I’m soaking every second of the season up…starting with these pumpkin chocolate chip protein balls! Delicious, nutritious, and great for nursing mamas too (starred ingredients help boost milk supply)!


  • 1 cup old-fashioned rolled oats*
  • 2 scoops vanilla protein (I used this one from Vital Proteins)
  • 1/3 cup natural nut butter (I used peanut)*
  • 1/3 cup pumpkin puree (the ONLY ingredient should be pumpkin)
  • 1 Tbsp raw, local honey
  • 2 Tbsp chia seeds*
  • 1/4 cup chopped walnuts*
  • 1/4 cup cacao nibs (you can use dark chocolate instead if you want)
  • Dash of pink himalayan salt, cinnamon, and pumpkin pie spice


Mix all ingredients together and roll into small balls. Store in fridge or freezer.

The Pelvic Floor

Pelvic Floor Strengthening -

I posted a little about this on my Instagram yesterday, but I feel so strongly about women strengthening their pelvic floor. I can’t tell you how often women I coached would complain about incontinence, and peeing a bit whenever they laughed, sneezed, exercised, etc. I know this is such an embarrassing subject (and I feel weird writing about it ha), but it’s an extremely common issue with women, especially after giving birth. The pelvic floor muscles are weakened during pregnancy and labour, which can result in diastasis recti, hip pain, problems lifting weights and like I said, incontinence.

A lot of women struggle with these issues after giving birth, but no one talks about it because it’s awkward and embarrassing. I get it. But taking care of those internal muscles are so incredibly important!

During my pregnancy, I did some research on the pelvic floor, and immediately started incorporating some strengthening exercises into my daily routine. Postpartum, I haven’t hadany issues with pelvic pain, ab separation, or incontinence. I strongly believe this is because of work I put into keeping my pelvic floor muscles strong.

Pelvic Floor Strengthening - www.goodfortheswole.comI’ve posted some of the exercises here, here, and here. Dana, from activewithd, focuses on this topic and is a great resource. If this is something you, or anyone you know, is struggling with, I would recommend going to see a physical therapist and having them work with you to fix any issues!

Spin Workout

Tonight I have my spin class (whoop whoop) and I’m already pumped for it! I used to teach an early morning class from 7-8am twice a week while I was pregnant, and I WAY more enjoy teaching in the evenings. More people come, and it’s something to look forward to!

Here’s today’s playlist and plan for tonight. Lemme know if you try it out. Just like I mentioned here, I plan in lots of intervals so my students and I get the most we can out of the class. Holla!

  • Geronimo: warm up, slowly increase resistance
  • Automatic: medium resistance, fast jumps
  • We Found Love: gradually increase resistance, reach MAX tension
  • Birthday: fast sprints during chorus
  • Imma Be: high resistance, out of saddle during chorus
  • Just Dance: high resistance, jumps
  • Titanium: out of saddle hill climb
  • It’s Time: recovery, alternate between out of saddle
  • Toxic: rolling hills
  • Watcha Say: HEAVY resistance, out of saddle during chorus
  • Somebody to Love: jumps
  • Take Me to Church: climb out of saddle, climb in saddle
  • Sexy & I Know It: sprints
  • Heartbeat Song: gradually increase resistance but keep speed