Saturday, September 20, 2014

4 Weeks Postpartum with baby # 3

So, I am like everyone else when it comes to the weight loss process… At times I feel like I am not making progress and get frustrated that I am not seeing results fast enough even though I am eating clean and working out. When this happens to me I feel like throwing in the towel and eating an entire batch of cookies J Seriously though, this was one of those weeks for me. My progress slowed and I feel like I am never going to have my body back. In times like this I have to take a deep breath and remind myself to TRUST THE PROCESS!!! Clean eating and a combo of strength training with cardio WORKS, but it takes time and CONSISTANCY! It doesn’t happen overnight. The scale has stalled for me currently but again I know it is because I am building back my muscle I lost during pregnancy and that weighs more, but in turn it will begin to help me burn more calories throughout the day. This past week I started Body Beast to help me build muscle and although I have been eating very clean, I have been consuming too much – there is such thing as too much good food. I am finding the balance of eating enough to keep my milk supply up while losing weight at a steady pace. I will adjust this week and see where I come in next week! Just remember everyone’s journey is different but we all have our struggles. It takes consistency, day by day, meal by meal and workout by workout. When you are frustrated that you are not seeing results, take a serious look at what you are doing to achieve your goals and if you have areas for improvement try to do better next week. If you feel you are doing “everything right” stick with it, CONSISTANCY is key!!!

Monday, September 8, 2014

Fall into Fitness 21 Day Challenge

The kids are off to school------ insert really big sigh!!! Everyone is happy and having a good time! Finally time to catch a breath and relax a little! Well, maybe not relax but breathe yes. What does fall mean to you? For me personally it is full of football games, apple orchards, hay ride, trips to the pumpkin patches, pumpkin spice EVERYTHING, comfort food, the smell of fall leaves, and sweaters and boots. Now that you are gently tucking away the bathing suits and shorts its easy to let your will power slide because it's not like you will busting out a bathing suit anytime soon. It's easy to just put yourself on the back burner when of course our family is our top priority.

The one thing that I have always stuck with thru the past 3 years is this! When I take care of myself, I am a better Mom, Wife, Coach, Daughter and leader! I need proper nutrition to have the brain power to concentrate, have patience and energy. If I don't workout my mood dips down, I have less energy and confidence. When my pants feel a little snug I feel blah which in turn affects everything I do. Its like a downward spiral, once you lose focus its even harder to get it back. The one thing I have found is that being a Beachbody Coach I am constantly surrounded by positivity, encouragement and I am always giving support and encouragement. So it keeps me in check!!!!

So I have decided that I want to keep you accountable too!
Plus this month the 21 Day Fix Challenge Pack is on promotion and its a killer deal! You literally are getting a workout program, nutrition guide, portion sized containers, shakeology and free shipping all for the cost of a bag of Shakeology. So you really can't pass that up!

My goal is starting on the 15th of September to teach you how to make small changes in your nutrition so that you can begin to have more energy, eat healthier, and fuel your body for energy vs comfort. My goal is to teach you how to create a meal plan that fits your lifestyle and your family needs. My goal is to give you simple, easy recipes to follow that require minimal preparation and that your whole family will eat. I also want to teach you how to change your mindset and start making yourself a priority at least 30 minutes a day! The workouts are a combination of cardio, strength training, yoga and pilates. The workouts are modified for every single ability level! No matter what your current level of fitness is you can do this too! This month we are also going to really focus on the temptations you come up against in the fall. Pumpkin spice lattes, football parties, pies and treats! How do you live a balanced life where you enjoy what you love but don't derail your hard work. I am going to arm you with tools and strategies to keep yourself on the straight and narrow!

21 Day Fix

The group is going to be an online closed Facebook support group where you can plug in daily to get tips, suggestions, motivation and help in reaching and setting goals for yourself.

The requirements are that I am your COACH!
You purchase the 21 day fix challenge pack from me as your coach.

On sale this month only

You are an active participant in the group and check in at least 1x per day and give your daily ratings!

You are committed to showing up, giving your best every day! I don't expect perfection I just want to see you try. Over time what was once hard to do will now become second nature.

If you give me the 30 minutes each day I will help you get to your goals.

What is the 21 day fix?!?! Here are all the details:

What is the 21 Day FIX?!?!

So what are you waiting for? Its time to live your best life, rock your fall sweaters and skinny jeans and make some new like minded friends to keep you on track! I would love to have you as part of the group! Will you join me?

21 Day Challenge

Sunday, September 7, 2014

2 weeks postpartum with baby # 3

I remember when I had my first baby in 2010, I was prepared for the pain of delivery ( I had no pain medication with all of my births ) but I was not prepared for what my body would look like when I came home from the hospital. Don't get me wrong, I didn't expect to walk out of the hospital in skinny jeans, but no one told me that I would still look 5 months pregnant and that my stomach would feel like a hug bag of cottage cheese.... seriously not prepared for that. It was like no muscle ever existed in there! But with time, hard work in the gym, and a clean diet I was leaner than I was before I got pregnant. For my 2nd and 3rd babies I was mentally prepared for my post baby body so it didn't take me by surprise, but it is still hard to deal with. Until you have a baby, nothing can truly prepare you for the body you have after baby, but it IS possible to get your pre-baby body back.

This pregnancy I gained 33 lbs - right about the same as I did with my first 2 pregnancies. The morning after I delivered I was down 14 lbs so I was left with 19 lbs to lose on my own. Since I am breast feeding ( well, not technically, I pump ) I need to keep my calories up in order to keep my milk production. I have been averaging about 2200 calories, this is roughly 400 more calories than I was eating at my maintenance weight before I got pregnant. I am focusing on drinking a ton of water ( for milk production ) and eating clean foods high in protein. A sample of a day eating wise for me is :

1 Cup egg whites
2 slices all natural sour dough toast
1/2 Cup berries

One batch of overnight oats with blueberries

3 protein waffles

Whole wheat sandwich thin
4 oz low sodium turkey breast
Raw snap peas, peppers, cherry tomatoes
8 oz skim milk with Shakeology

Plain greek yogurt
1 TBSP all natural peanut butter

4 oz of a lean protein
Steamed green veggies ( broccoli or green beans typically )

I have always been one who is really hungry the first half of my day and not so much after 2:00 so I stack more of my meals in the morning, remember
it's whatever works for you and your schedule.

I have not been exercising yet, but since I had a very quick, uncomplicated delivery so I have been going on nightly walks with the kids. I will likely introduce some light activity here shortly but for now just the walks!

I will be updating my progress every week or so.

Sunday, August 31, 2014

Overnight oats

Overnight Oats

These are fantastic to have on hand for a quick breakfast or snack!

Ingredients:

1/3 cup oats

1/3 cup milk

1/3 cup Vanilla Greek Yogurt

1/4 cup Frozen blueberries **

Directions:

Mix the first 3 ingredients, top with berries and store in an container with tight lid overnight. Wake up mix it all together and enjoy!!!

** you can use any type of fruit you want

Tuesday, August 19, 2014

Clean Eating Dijon Dressing

Clean Eating Vinaigrette or Marinade

Ingredients

4 TBSP Dijon Mustard
1 Lemon Juiced
1 Packet Stevia

Directions

Combine all ingredients in a sealable container and shake vigorously. Double or triple recipe and keep for up to a month.

Clean Eating Vinaigrette or Marinade

Makes about 1 cup of dressing

Ingredients

1/2 cup apple cider or balsamic vinegar
1/3-1/2 cup olive oil (or more to taste)
½ tsp salt
1/8 tsp or a pinch of pepper
½ tsp garlic powder
1 clove of garlic grated or minced (optional)

Directions

Combine all ingredients in a sealable container and shake vigorously. Double or triple recipe and keep for up to a month.

Oven Baked Chicken Fajitas

Oven Baked Chicken Fajitas

makes about 4 servings

Ingredients:

1 pound boneless, skinless chicken breasts, cut into strips
2 Tbsp extra virgin olive oil
2 tsp chili powder
2 tsp cumin
½ tsp garlic powder
½ tsp dried oregano
¼ tsp salt
1 (15 oz) can diced tomatoes - no salt added
1 small can diced green chiles
1 medium onion, sliced
1 large bell pepper, seeded and sliced (I use half a green and half a red)

Directions:
1. Preheat the oven to 400 degrees. Slice chicken and veggies into strips.
2. Place chicken strips in a greased 13×9 baking dish.
3. In a small bowl combine the oil, chili powder, cumin, garlic powder, dried oregano, and salt.
4. Drizzle the spice mixture over the chicken and stir to coat.
5. Mix diced tomatoes and green chiles in a bowl. You could also buy a can of diced tomatoes with green chiles already added, but I wanted to be sure my tomatoes had no salt added.
6. Next add the tomatoes, peppers, and onions to the dish and stir to combine.
7. Bake uncovered for 30-35 minutes or until chicken is cooked through and the vegetables are tender.
8. Serve on tortillas with desired toppings. I use whole wheat tortillas along with nonfat greek yogurt and mashed avocado!

Egg Muffins

Egg Muffin

Ingredients:

16 Egg Whites
6 Eggs
1 Bell Pepper, sliced
2 cup Mushrooms, sliced
4 cups Spinach

( really you can put in whatever veggies to your liking )

1) Whisk egg whites and eggs together,
2) sauté pepper and mushrooms for three minutes,
3) add the spinach until it wilts,
4) place even amounts of vegetables in a muffin tin sprayed with cooking spray,
5) evenly spoon egg mix over the vegetables,
6) bake in a preheated oven at 350 degrees,
7) after 30 minutes remove from oven and let the muffins cool for five minutes before placing them on a cooling rack,
8) EAT.
This recipe makes 24 muffins with around 45 calories each and packed with protein.
They will hold in the fridge for up to a week and if you make a large batch you can freeze them as well. Happy eating and enjoy!

Cilantro-Lime Chicken with Avocado Salsa

Ingredients

Chicken:
2 tablespoons minced fresh cilantro
2 1/2 tablespoons fresh lime juice
1 1/2 tablespoons olive oil
4 (6-ounce) skinless, boneless chicken breast halves $
1/4 teaspoon salt
Cooking spray

Salsa
1 cup chopped plum tomato (about 2) $
Click to see savings
2 tablespoons finely chopped onion $
Click to see savings
2 teaspoons fresh lime juice
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 avocado, peeled and finely chopped $
Click to see savings

Preparation

1. To prepare chicken, combine first 4 ingredients in a large bowl; toss and let stand 3 minutes. Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with 1/4 teaspoon salt. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done.
2. To prepare salsa, combine tomato and next 4 ingredients (through pepper) in a medium bowl. Add avocado; stir gently to combine. Serve salsa over chicken.

Credit

Stay connected

I have been a work at home mom for 4 years now. I knew I wanted to stay at home with my kids when I had them, and in order to make that work financially that meant that I would work from home. I always say it is the best of both worlds and worst :-). I am up early, go to bed late, and work every second they are napping yet I would not have it any other way. A few months ago I finally got to the point where I was like "what is my purpose?" The days blur together; make meals, change diapers, pick up after the kids, pick up after the kids, pick up after the kids, do book-work do laundry, do the dishes ect. Since I work from home and I take phone calls related to work all day we don't do day trips or play dates but once every few months. I did not leave the house for days or talk to people on a regular basis. Again I LOVE staying at home and could not fathom doing it another way, but somewhere along the way I felt kinda of lost and like I didn't have a purpose. Even though I had zero extra time, I decided to be a beachbody coach. I have my bachelors degree in health promotion and I am very passionate about helping people live a healthy life, but again I did not want to work outside of the home. This was my way to have a purpose again and just connect with people who have the same interests as me. I think it is so important for moms, particularly stay at home moms to have a hobby or something just for them to stay connected with other adults. It can be a book club, or fitness class, or just getting your nails done with friends. Just do something to stay connected with people other than your husband and children even if it is an hour a week! Staying at home is the most stressful, unrewarding, AMAZING job in the entire world but it is critical to not lose yourself along the way.