Congrats to all soon moms-to-be!
You've gotten this far in your pregnancy and awaiting the day you can hold your sweet child. You're staying active, eating healthy, and squeezing in naps... but are you missing anything that would help you in labor?
1) Are you walking? Keep it up!
Walking consistently will help you gain endurance - something you will definitely need in labor! Walking also gives cardiovascular benefits for both you and your baby, making it easier for the both of you during labor and delivery.
2) You're going to need to push for a long period - do isometric ab exercises!
You can't do crunches during pregnancy; however, you CAN do isometrics! Stand tall and pretend you are pulling your navel to the back of your spine. Hold for 10 and repeat throughout the day. Look for prenatal abdominal exercises on videos/online as well. Your abdominals are NEEDED to effectively push!
3) Continue strength training!
Just 20 minutes of strength training 3x a week can make you incredibly strong. You've got labor ahead as well as a baby to carry around! (On a regular trip out, you'll be carrying the baby in the car seat, a diaper bag, and your purse if you carry one - that's a lot to carry, especially if you aren't used to it!) Again, I would check out prenatal workout videos/online articles for great examples.
4) Keep up with the Kegels!
If you haven't been doing them already, NOW is the time to start! When the time comes when your body feels the need to start pushing, you'll need to keep your body from doing so until you are ready (dilated to 10cm) - this is where your pelvic floor muscles come in! These are the muscles that stop urine flow. Hold them for 10 and repeat throughout the day!
Tuesday, July 20, 2010
Friday, July 2, 2010
Jillian Michaels
Reviews of Jillian Michaels workout DVDs
From my personal experience, I have found Jillian Michaels' set of workout videos to be highly effective! I am 2 months post-partum and breastfeeding, and already 6lbs under my pre-pregnancy weight! I still have about 10lbs that I'd like to lose, but so far I love how convenient her workouts are as far as time (the 30 Day Shred is 20 min each w/ 3 workouts in the DVD), giving me the chance to squeeze in a workout when my LO is napping.
Here's the low-down:
30 Day Shred
- Three 20-minute workouts, ranging from Level 1 to Level 3
- Equipment is only your body and 2-5lb weights
- Great for a good workout when you're short on time but want a challenge
No More Trouble Zones
- 50 min workout total (included 5 min warm-up and 5 min cool down)
- Equipment is your body and 2-5lb weights
- This workout is all strength training, but you do get a good cardiovascular workout in as well because of the fast-paced circuit training
Banish Fat, Boost Metabolism
- 50 min workout total (included 5 min warm-up and 5 min cool down
- Equipment is your body
- This workout is completely aerobic. VERY challenging - definitely leaves you with a good runner's high
Yoga Meltdown
- Two 30-minute workouts, ranging from Level 1 to Level 2
- Equipment is your body
- This is a great workout to do 2-3x a week. Don't think you're getting Zen with this workout! Jillian brings power moves to the video, leaving you sweating by each workout.
I have done an hour each (mix and match) of her workouts 5x week for the past week and I feel amazing. I'm breastfeeding too so I don't want to lose too much too fast.
Does anyone have any favorite Jillian Michaels workouts? What helped you lost the baby weight?
Take care, everyone!
From my personal experience, I have found Jillian Michaels' set of workout videos to be highly effective! I am 2 months post-partum and breastfeeding, and already 6lbs under my pre-pregnancy weight! I still have about 10lbs that I'd like to lose, but so far I love how convenient her workouts are as far as time (the 30 Day Shred is 20 min each w/ 3 workouts in the DVD), giving me the chance to squeeze in a workout when my LO is napping.
Here's the low-down:
30 Day Shred
- Three 20-minute workouts, ranging from Level 1 to Level 3
- Equipment is only your body and 2-5lb weights
- Great for a good workout when you're short on time but want a challenge
No More Trouble Zones
- 50 min workout total (included 5 min warm-up and 5 min cool down)
- Equipment is your body and 2-5lb weights
- This workout is all strength training, but you do get a good cardiovascular workout in as well because of the fast-paced circuit training
Banish Fat, Boost Metabolism
- 50 min workout total (included 5 min warm-up and 5 min cool down
- Equipment is your body
- This workout is completely aerobic. VERY challenging - definitely leaves you with a good runner's high
Yoga Meltdown
- Two 30-minute workouts, ranging from Level 1 to Level 2
- Equipment is your body
- This is a great workout to do 2-3x a week. Don't think you're getting Zen with this workout! Jillian brings power moves to the video, leaving you sweating by each workout.
I have done an hour each (mix and match) of her workouts 5x week for the past week and I feel amazing. I'm breastfeeding too so I don't want to lose too much too fast.
Does anyone have any favorite Jillian Michaels workouts? What helped you lost the baby weight?
Take care, everyone!
Saturday, June 5, 2010
Attention New Moms: How to Get Your Flat Belly Back!
On April 22nd, 2010, I became a mother to my first child - my son! I am completely in love with my little guy and simply enjoy the little things of life I've been experiencing with him this past month and a few weeks.
Now, it's back to the basics of abdominal exercise to get that waistline back!
If you are a new mom, or a mom who would simply love to have flat abs again - here's some great tips to get you started!
1) Right after delivery, wear a belly band!
If you've had a C-Section, find one that supports you and doesn't hurt your incision area. Wearing one of these bands will help keep your stomach IN before you can do any exercises. The spanx wear that is sold usually in Walmart and Target work just as well. I used the Barely There brand and I was very satisfied how it fit under my clothes and held me in. The point is to have that support in your abdominal area!
2) Get into some form of exercise SLOWLY
I had my son naturally, so my recovery time was relatively short. However, I DID take it easy the first couple weeks, going for only 15 minute walks as I felt comfortable. Start slow. Go for walks with your little one to get some fresh air, rather than power walk and starting too fast that injury could result.
3) Focus on healthy eating habits!
You may be exercising consistently, but you also need to look at your diet. Are you eating enough veggies and fruits? Are you eating lean meats? Are you including low-fat dairy in your daily meals? You can only get results with the formula of diet and exercise. Remember: stay away from diet pills and any significant calorie restricting diets! You will NOT get results!
4) Got the ok from the doc?
After your six week appointment, start with some good abdominal exercises that shrink that little "mommy tummy". Click here for Sparkpeople's BabyFit article - a great reference!
5) Eat well
You won't be able to get those flat abs without healthy eating. However, now is not the time to diet! You need good energy to care for yourself and your new baby! Choose healthy options like low-fat yogurt, grilled chicken, pork, or beef, foods with healthy fats made with olive or canola oil, low-fat or skim milk, fruits, veggies, and the like. Refer to one of the articles here or search for healthy diets for postpartum women on Google or Bing to help get you started.
6) Breastfeeding? You need 500 extra calories!
Breastfeeding DOES help you lose weight; however, you need to allow yourself 500 extra calories a day to maintain your milk supply! This is NOT 500 extra calories from the added 300 you need during pregnancy - it's 500 extra before you were pregnant. Make sure these extra calories come from nutrient - not calorie - dense foods like a turkey sandwich, an apple, and glass of 2% milk.
7) Pull your abs in throughout the day
Imagine your navel drawing into your spine. This teaches your abdominals to hold themselves in and STAY THERE, which is very effective, even if you don't have time for an abdominal workout or you can't do any exercises quite yet. Hold for 10 seconds and release. Repeat throughout the day.
8) Consistency is key!
Yes, having a baby around is very time consuming - however, you CAN make the time! Once you start getting into a routine of working out comfortably, make a point to work your abdominal muscles for 10 minutes 3x a week and 5 minutes 2x a week. This schedule will bring those abs back to their original state, even working towards that desired six-pack!
9) Need time to exercise? Ask for help!
It's tough being a mom, especially a new mom! So when you just want 20, 30, or even 60 minutes to yourself to get your workout in for the day, ask your hubby or family member or even a friend to watch the baby while you work out. If this can't happen, remember that babies do take naps, so if you feel the energy to work out while your little one's asleep, go for it!
10) Keep yourself accountable
Websites that encourage healthy eating and fitness for moms (like BabyFit at Sparkpeople!) are great to keep you accountable. Articles you can read and message boards you can post on will help you have that motivation and encouragement to keep going and stay on track. It's great to pick up tips from other moms just like you!
On a last note: You just had a baby! ENJOY your baby - don't worry about fitting into a bikini so quickly. Your body is adjusting back to your "normal" self, so let your body recover from childbirth before getting back into shape again. Do it slowly, get some support from other moms who are with you in losing the baby weight, and have confidence in yourself! Remember this formula: healthy diet, 30-40 minutes cardio, 20-30 minutes strength training, and 10 minutes of ab work for 3-5 days a week, and you will see results!
Good luck, mommas!
Now, it's back to the basics of abdominal exercise to get that waistline back!
If you are a new mom, or a mom who would simply love to have flat abs again - here's some great tips to get you started!
1) Right after delivery, wear a belly band!
If you've had a C-Section, find one that supports you and doesn't hurt your incision area. Wearing one of these bands will help keep your stomach IN before you can do any exercises. The spanx wear that is sold usually in Walmart and Target work just as well. I used the Barely There brand and I was very satisfied how it fit under my clothes and held me in. The point is to have that support in your abdominal area!
2) Get into some form of exercise SLOWLY
I had my son naturally, so my recovery time was relatively short. However, I DID take it easy the first couple weeks, going for only 15 minute walks as I felt comfortable. Start slow. Go for walks with your little one to get some fresh air, rather than power walk and starting too fast that injury could result.
3) Focus on healthy eating habits!
You may be exercising consistently, but you also need to look at your diet. Are you eating enough veggies and fruits? Are you eating lean meats? Are you including low-fat dairy in your daily meals? You can only get results with the formula of diet and exercise. Remember: stay away from diet pills and any significant calorie restricting diets! You will NOT get results!
4) Got the ok from the doc?
After your six week appointment, start with some good abdominal exercises that shrink that little "mommy tummy". Click here for Sparkpeople's BabyFit article - a great reference!
5) Eat well
You won't be able to get those flat abs without healthy eating. However, now is not the time to diet! You need good energy to care for yourself and your new baby! Choose healthy options like low-fat yogurt, grilled chicken, pork, or beef, foods with healthy fats made with olive or canola oil, low-fat or skim milk, fruits, veggies, and the like. Refer to one of the articles here or search for healthy diets for postpartum women on Google or Bing to help get you started.
6) Breastfeeding? You need 500 extra calories!
Breastfeeding DOES help you lose weight; however, you need to allow yourself 500 extra calories a day to maintain your milk supply! This is NOT 500 extra calories from the added 300 you need during pregnancy - it's 500 extra before you were pregnant. Make sure these extra calories come from nutrient - not calorie - dense foods like a turkey sandwich, an apple, and glass of 2% milk.
7) Pull your abs in throughout the day
Imagine your navel drawing into your spine. This teaches your abdominals to hold themselves in and STAY THERE, which is very effective, even if you don't have time for an abdominal workout or you can't do any exercises quite yet. Hold for 10 seconds and release. Repeat throughout the day.
8) Consistency is key!
Yes, having a baby around is very time consuming - however, you CAN make the time! Once you start getting into a routine of working out comfortably, make a point to work your abdominal muscles for 10 minutes 3x a week and 5 minutes 2x a week. This schedule will bring those abs back to their original state, even working towards that desired six-pack!
9) Need time to exercise? Ask for help!
It's tough being a mom, especially a new mom! So when you just want 20, 30, or even 60 minutes to yourself to get your workout in for the day, ask your hubby or family member or even a friend to watch the baby while you work out. If this can't happen, remember that babies do take naps, so if you feel the energy to work out while your little one's asleep, go for it!
10) Keep yourself accountable
Websites that encourage healthy eating and fitness for moms (like BabyFit at Sparkpeople!) are great to keep you accountable. Articles you can read and message boards you can post on will help you have that motivation and encouragement to keep going and stay on track. It's great to pick up tips from other moms just like you!
On a last note: You just had a baby! ENJOY your baby - don't worry about fitting into a bikini so quickly. Your body is adjusting back to your "normal" self, so let your body recover from childbirth before getting back into shape again. Do it slowly, get some support from other moms who are with you in losing the baby weight, and have confidence in yourself! Remember this formula: healthy diet, 30-40 minutes cardio, 20-30 minutes strength training, and 10 minutes of ab work for 3-5 days a week, and you will see results!
Good luck, mommas!
Wednesday, May 26, 2010
Why God Made Moms - Written by 2nd Graders
WHY GOD MADE MOMS
All answers given by 2nd grade school children to the following questions:
Why did God make mothers?
1. She's the only one who knows where the scotch tape is.
2. Mostly to clean the house.
3. To help us out of there when we were getting born.
How did God make mothers?
1. He used dirt, just like for the rest of us.
2. Magic plus super powers and a lot of stirring.
3. God made my Mom just the same like he made me.. He just used bigger parts.
What ingredients are mothers made of?
1. God makes mothers out of clouds and angel hair and everything nice in the world and one dab of mean.
2. They had to get their start from men's bones. Then they mostly use string, I think.
Why did God give you your mother and not some other mom?
1. We're related.
2. God knew she likes me a lot more than other people's moms like me.
What kind of little girl was your mom?
1. My Mom has always been my mom and none of that other stuff.
2 I don't know because I wasn't there, but my guess would be pretty bossy.
3. They say she used to be nice.
What did mom need to know about dad before she married him?
1. His last name.
2. She had to know his background. Like is he a crook? Does he get drunk on beer?
3. Does he make at least $800 a year? Did he say NO to drugs and YES to chores?
Why did your mom marry your dad?
1. My dad makes the best spaghetti in the world. And my Mom eats a lot.
2. She got too old to do anything else with him.
3. My grandma says that Mom didn't have her thinking cap on.
Who's the boss at your house?
1. Mom doesn't want to be boss, but she has to because dad's such a goof ball.
2. Mom. You can tell by room inspection. She sees the stuff under the bed.
3. I guess Mom is, but only because she has a lot more to do than dad.
What's the difference between moms & dads?
1. Moms work at work and work at home and dads just go to work at work.
2. Moms know how to talk to teachers without scaring them.
3. Dads are taller & stronger, but moms have all the real power 'cause that's who you get to ask if you want to sleep over at your friend's.
4. Moms have magic, they make you feel better without medicine.
What does your mom do in her spare time?
1. Mothers don't do spare time.
2. To hear her tell it, she pays bills all day long.
What would it take to make your mom perfect?
1. On the inside she's already perfect. Outside, I think some kind of plastic surgery.
2. Diet. You know, her hair. I'd diet, maybe blue.
If you could change one thing about your mom, what would it be?
1. She has this weird thing about me keeping my room clean. I'd get rid of that.
2. I'd make my mom smarter. Then she would know it was my sister who did it and not me.
3. I would like for her to get rid of those invisible eyes on the back of her head.
All answers given by 2nd grade school children to the following questions:
Why did God make mothers?
1. She's the only one who knows where the scotch tape is.
2. Mostly to clean the house.
3. To help us out of there when we were getting born.
How did God make mothers?
1. He used dirt, just like for the rest of us.
2. Magic plus super powers and a lot of stirring.
3. God made my Mom just the same like he made me.. He just used bigger parts.
What ingredients are mothers made of?
1. God makes mothers out of clouds and angel hair and everything nice in the world and one dab of mean.
2. They had to get their start from men's bones. Then they mostly use string, I think.
Why did God give you your mother and not some other mom?
1. We're related.
2. God knew she likes me a lot more than other people's moms like me.
What kind of little girl was your mom?
1. My Mom has always been my mom and none of that other stuff.
2 I don't know because I wasn't there, but my guess would be pretty bossy.
3. They say she used to be nice.
What did mom need to know about dad before she married him?
1. His last name.
2. She had to know his background. Like is he a crook? Does he get drunk on beer?
3. Does he make at least $800 a year? Did he say NO to drugs and YES to chores?
Why did your mom marry your dad?
1. My dad makes the best spaghetti in the world. And my Mom eats a lot.
2. She got too old to do anything else with him.
3. My grandma says that Mom didn't have her thinking cap on.
Who's the boss at your house?
1. Mom doesn't want to be boss, but she has to because dad's such a goof ball.
2. Mom. You can tell by room inspection. She sees the stuff under the bed.
3. I guess Mom is, but only because she has a lot more to do than dad.
What's the difference between moms & dads?
1. Moms work at work and work at home and dads just go to work at work.
2. Moms know how to talk to teachers without scaring them.
3. Dads are taller & stronger, but moms have all the real power 'cause that's who you get to ask if you want to sleep over at your friend's.
4. Moms have magic, they make you feel better without medicine.
What does your mom do in her spare time?
1. Mothers don't do spare time.
2. To hear her tell it, she pays bills all day long.
What would it take to make your mom perfect?
1. On the inside she's already perfect. Outside, I think some kind of plastic surgery.
2. Diet. You know, her hair. I'd diet, maybe blue.
If you could change one thing about your mom, what would it be?
1. She has this weird thing about me keeping my room clean. I'd get rid of that.
2. I'd make my mom smarter. Then she would know it was my sister who did it and not me.
3. I would like for her to get rid of those invisible eyes on the back of her head.
Thursday, March 4, 2010
Are YOU making the right changes?
Okay, Moms!
So you've made time to work out, choose healthy meals for you and your family, keep yourself moving throughout the day... but still not seeing a budge on the scale?
Here's some great changes you can make to your daily routine to start seeing results!
* Forget wide glasses - look for tall & thin!
Instead of reaching for that wide glass for your orange juice in the morning, grab a skinny glass! Research studies show that if you drink from a tall glass compared to a short and wide glass, you will drink less (which means less calories!) but still be just as satisfied as you would with a short, wide glass.
* Are you eating breakfast?
One of the main reasons your scale may not budge is the lack of something to eat first thing in the morning! While skipping breakfast may be "skipping calories" now, your metabolism needs something for it to speed up for the rest of the day and will only become sluggish if you don't eat anything.
Not a breakfast person? Even having some small kind of fiber-rich and/or protein-rich snack-like breakfast (ex. a scrambled egg, whole wheat toast, a cup of orange juice, a banana or apple, etc.) will do more good than if you skipped breakfast altogether!
* Which leads to another question: What KIND of breakfast are you eating?
Cinnamon rolls, doughnuts, Pop Tarts, pancakes (made with white flour), sugar-filled yogurt (watch the nutrition labels!), sweetened cereals, and the like are NOT the best way to start the day. I can guarantee you will be hungry - and probably sluggish - by 11 o' clock. There are no nutritional benefits to these foods... so why would you put them in your body? Sure, you can say they taste good. But are they worth not feeling your best and being sluggish for?
(Choose nutritious foods such as plain or low-sugar flavored oatmeal, high-fiber & low sugar cereals, low-fat or non-fat yogurt (watch for sugar content!), fresh or frozen fruit, scrambled egg whites, whole wheat toast (try Omega-3 spreads, all fruit spreads, or mozzarella cheese!), fruit smoothie, or even a skinny latte if you order with skim milk and watch the sugar!
* Weigh yourself everyday
Yes, this isn't a fun task, but if you weigh yourself at the same time each day, you can keep better track of your weight loss goals. Two pounds here and there isn't anything to worry about since women especially gain and lose about two pounds every month and gain more during their menstrual cycles. Make sure you weigh yourself with the same kind of clothing or none at all, and at the same time each day.
* Fill your plate with veggies!
Sometimes, you need to trick your eyes into believing you are eating more - which will make you feel more satisfied if you aren't used to lowering your portions! Research studies show that if you fill your plate about 3/4 with veggies (broccoli w/ cheese, green salad, etc.), you will feel fuller. Try switching it up with other stuff too; any low calorie, nutrient-filled sides will do.
* Switch to "light"
Switch to "light" from your usual dressings, sour cream, sauces, and the like. You will probably end up using as much as you usually do, but overall, you will save calories and fat! I would NOT, however, suggest switching to "Fat free" as this stuff always tends to taste like paste and not worth the switch! Not to mention, the fat free versions are usually more UNhealthy than their original counterparts!
* Think small!
As I mentioned before with the tall, skinny glasses, SMALLER plates make all the difference in how you eat! If you choose smaller plates, again, you are changing your perception on how much you are eating. If you are a "full plate" person, this tip will definitely work for you! If your little plate is full, you will also have less room for more food.
* Change your wardrobe!
I understand that on busy days, all you want to wear is sweatpants and a sweatshirt, but in reality, it looks more like laziness - meaning that you will be lazy with your exercise and eating habits as well! Studies show that women who wear casual clothing during the day, weigh less than those who wear the "stay-at-home" attire. So change your wardrobe - you may even gain some confidence as well for putting yourself together!
These tips should help you get on track towards your weight loss/maintenance goals. While not all tips work for everyone, these should help you get you on the right path and what works for you!
Until next time, stay well!
So you've made time to work out, choose healthy meals for you and your family, keep yourself moving throughout the day... but still not seeing a budge on the scale?
Here's some great changes you can make to your daily routine to start seeing results!
* Forget wide glasses - look for tall & thin!
Instead of reaching for that wide glass for your orange juice in the morning, grab a skinny glass! Research studies show that if you drink from a tall glass compared to a short and wide glass, you will drink less (which means less calories!) but still be just as satisfied as you would with a short, wide glass.
* Are you eating breakfast?
One of the main reasons your scale may not budge is the lack of something to eat first thing in the morning! While skipping breakfast may be "skipping calories" now, your metabolism needs something for it to speed up for the rest of the day and will only become sluggish if you don't eat anything.
Not a breakfast person? Even having some small kind of fiber-rich and/or protein-rich snack-like breakfast (ex. a scrambled egg, whole wheat toast, a cup of orange juice, a banana or apple, etc.) will do more good than if you skipped breakfast altogether!
* Which leads to another question: What KIND of breakfast are you eating?
Cinnamon rolls, doughnuts, Pop Tarts, pancakes (made with white flour), sugar-filled yogurt (watch the nutrition labels!), sweetened cereals, and the like are NOT the best way to start the day. I can guarantee you will be hungry - and probably sluggish - by 11 o' clock. There are no nutritional benefits to these foods... so why would you put them in your body? Sure, you can say they taste good. But are they worth not feeling your best and being sluggish for?
(Choose nutritious foods such as plain or low-sugar flavored oatmeal, high-fiber & low sugar cereals, low-fat or non-fat yogurt (watch for sugar content!), fresh or frozen fruit, scrambled egg whites, whole wheat toast (try Omega-3 spreads, all fruit spreads, or mozzarella cheese!), fruit smoothie, or even a skinny latte if you order with skim milk and watch the sugar!
* Weigh yourself everyday
Yes, this isn't a fun task, but if you weigh yourself at the same time each day, you can keep better track of your weight loss goals. Two pounds here and there isn't anything to worry about since women especially gain and lose about two pounds every month and gain more during their menstrual cycles. Make sure you weigh yourself with the same kind of clothing or none at all, and at the same time each day.
* Fill your plate with veggies!
Sometimes, you need to trick your eyes into believing you are eating more - which will make you feel more satisfied if you aren't used to lowering your portions! Research studies show that if you fill your plate about 3/4 with veggies (broccoli w/ cheese, green salad, etc.), you will feel fuller. Try switching it up with other stuff too; any low calorie, nutrient-filled sides will do.
* Switch to "light"
Switch to "light" from your usual dressings, sour cream, sauces, and the like. You will probably end up using as much as you usually do, but overall, you will save calories and fat! I would NOT, however, suggest switching to "Fat free" as this stuff always tends to taste like paste and not worth the switch! Not to mention, the fat free versions are usually more UNhealthy than their original counterparts!
* Think small!
As I mentioned before with the tall, skinny glasses, SMALLER plates make all the difference in how you eat! If you choose smaller plates, again, you are changing your perception on how much you are eating. If you are a "full plate" person, this tip will definitely work for you! If your little plate is full, you will also have less room for more food.
* Change your wardrobe!
I understand that on busy days, all you want to wear is sweatpants and a sweatshirt, but in reality, it looks more like laziness - meaning that you will be lazy with your exercise and eating habits as well! Studies show that women who wear casual clothing during the day, weigh less than those who wear the "stay-at-home" attire. So change your wardrobe - you may even gain some confidence as well for putting yourself together!
These tips should help you get on track towards your weight loss/maintenance goals. While not all tips work for everyone, these should help you get you on the right path and what works for you!
Until next time, stay well!
Tuesday, February 16, 2010
Tips for the Pregnant Lady: Third Trimester
Don't worry - I didn't forget about you third trimies!
Welcome to the final stage of pregnancy and the home stretch.
This is where things can get a little tough. You had energy in the second trimester, but suddenly, with the increasing weight of the baby, it's not so easy anymore. You don't have morning sickness like in the first trimester, but you have back pains, leg cramps, heartburn, and so on...
It's a new stage with a lot to get used to. However, do not fret! There ARE ways to cope and keep your self sane in this LAST stage of pregnancy!
General Tips for the Pregnant Lady: Third Trimester
* Eating well is ever so important in this last trimester.
(Personal Recommendations: Your baby will need lots of calcium to develop his/her strong bones, so it's VERY important to make sure you are getting cheese, yogurt, milk, and the like, in your diet - or else, baby will use up YOUR stash of calcium! Have skim milk with your cereal - the lower the fat in milk, the more protein, calcium, and vitamin D there is in a serving! Buy some low-fat yogurt for breakfast/snack. Keep taking your prenatals!)
* Exercise is tough in this trimester - but that doesn't mean you quit!
(Personal Recommendations: While working out in the second trimester wasn't too difficult, this trimester means it's time to slow down. Instead of doing low-impact aerobics and kickboxing with my Pilates and yoga routines, I started walking and continuing my Pilates and yoga regimen. The main issue is that extra weight in the front, causing you to be clumsy and out of breath easily. So, now is the time to lay off the cardio for a while and do something simple like walking or low-impact aerobics that ARE NOT as strenuous as what you could do in the second trimester. Use a beginner's video if you have exercised before you were pregnant and keep walking if you are new to exercising.)
* There are so many benefits to keeping strong in this last trimester!
Remember that is your last stage until you are able to meet your little boy or girl. It's exciting - but now is the time to prepare! Along with the baby showers, preparing the baby's room, the doctor appointments, tests, and excitement... remember that you are preparing for labor!
(Personal Recommendations: Keep up your exercise regimen. You will need lots of endurance for labor and delivery, and working out to pregnancy videos - while they may be less than appealing with some - will teach you to work out safely and prepare your body for the stress it will endure on the big day. Attend your childbirth classes. You will learn to cope with labor pains and help your partner know what you'll need!)
* Communicate with your doctor.
(Personal Recommendations: NEVER be afraid to ask your doctor questions if you are uncertain about symptoms that are bothering or disturbing you. He/she may have suggestions to help you cope with body aches, the changes in your body, any anxieties, abnormalities, etc, which will keep you positive and in better control of what is going on in this final trimester.)
* Now is a great time to meet and chat with other moms and moms-to-be!
(Personal Recommendations: Sometimes during your pregnancy, you may feel alone. While women have had babies for thousands of years, you still may have that feeling of loneliness that you are going through it alone. Get together with other women who are about as far along as you or are already moms... it's so encouraging to hear stories and advice from those who have been there and done that! Plus, once the baby is born, you have a friend to call who is going through the same thing, and later, possibly play dates with your own kids that may spark an interest in a friendship!)
As hard as it may seem some days, ENJOY what you have left of your pregnancy! You will never be pregnant with this little one again... while this is an obvious fact, it is worth recognizing. Even though your baby may be kicking you constantly at the worst times (like in the middle of the night!), he/she is literally with you 24/7, and once he/she is born... everybody else will have him/her. This is the only time where your baby will be able to experience the world around you (in the work place, at the grocery store, at home, etc.) and you don't have to worry about changing diapers, trying to calm a crying baby, or wonder who is going to watch the baby when you want to go on a date to the movies with your spouse.
Something to think about, preggy ladies!
Until next time, stay well!
Welcome to the final stage of pregnancy and the home stretch.
This is where things can get a little tough. You had energy in the second trimester, but suddenly, with the increasing weight of the baby, it's not so easy anymore. You don't have morning sickness like in the first trimester, but you have back pains, leg cramps, heartburn, and so on...
It's a new stage with a lot to get used to. However, do not fret! There ARE ways to cope and keep your self sane in this LAST stage of pregnancy!
General Tips for the Pregnant Lady: Third Trimester
* Eating well is ever so important in this last trimester.
(Personal Recommendations: Your baby will need lots of calcium to develop his/her strong bones, so it's VERY important to make sure you are getting cheese, yogurt, milk, and the like, in your diet - or else, baby will use up YOUR stash of calcium! Have skim milk with your cereal - the lower the fat in milk, the more protein, calcium, and vitamin D there is in a serving! Buy some low-fat yogurt for breakfast/snack. Keep taking your prenatals!)
* Exercise is tough in this trimester - but that doesn't mean you quit!
(Personal Recommendations: While working out in the second trimester wasn't too difficult, this trimester means it's time to slow down. Instead of doing low-impact aerobics and kickboxing with my Pilates and yoga routines, I started walking and continuing my Pilates and yoga regimen. The main issue is that extra weight in the front, causing you to be clumsy and out of breath easily. So, now is the time to lay off the cardio for a while and do something simple like walking or low-impact aerobics that ARE NOT as strenuous as what you could do in the second trimester. Use a beginner's video if you have exercised before you were pregnant and keep walking if you are new to exercising.)
* There are so many benefits to keeping strong in this last trimester!
Remember that is your last stage until you are able to meet your little boy or girl. It's exciting - but now is the time to prepare! Along with the baby showers, preparing the baby's room, the doctor appointments, tests, and excitement... remember that you are preparing for labor!
(Personal Recommendations: Keep up your exercise regimen. You will need lots of endurance for labor and delivery, and working out to pregnancy videos - while they may be less than appealing with some - will teach you to work out safely and prepare your body for the stress it will endure on the big day. Attend your childbirth classes. You will learn to cope with labor pains and help your partner know what you'll need!)
* Communicate with your doctor.
(Personal Recommendations: NEVER be afraid to ask your doctor questions if you are uncertain about symptoms that are bothering or disturbing you. He/she may have suggestions to help you cope with body aches, the changes in your body, any anxieties, abnormalities, etc, which will keep you positive and in better control of what is going on in this final trimester.)
* Now is a great time to meet and chat with other moms and moms-to-be!
(Personal Recommendations: Sometimes during your pregnancy, you may feel alone. While women have had babies for thousands of years, you still may have that feeling of loneliness that you are going through it alone. Get together with other women who are about as far along as you or are already moms... it's so encouraging to hear stories and advice from those who have been there and done that! Plus, once the baby is born, you have a friend to call who is going through the same thing, and later, possibly play dates with your own kids that may spark an interest in a friendship!)
As hard as it may seem some days, ENJOY what you have left of your pregnancy! You will never be pregnant with this little one again... while this is an obvious fact, it is worth recognizing. Even though your baby may be kicking you constantly at the worst times (like in the middle of the night!), he/she is literally with you 24/7, and once he/she is born... everybody else will have him/her. This is the only time where your baby will be able to experience the world around you (in the work place, at the grocery store, at home, etc.) and you don't have to worry about changing diapers, trying to calm a crying baby, or wonder who is going to watch the baby when you want to go on a date to the movies with your spouse.
Something to think about, preggy ladies!
Until next time, stay well!
Thursday, January 21, 2010
Great Ways to Make Oatmeal Delicious!
Attention Moms who have a Meijer store in your area: There's a GREAT oatmeal deal this week (1/17-1/23)!
Be sure to check out my friend Sarah's blog to get FREE oatmeal/OJ this week at Meijer at http://sarahsdeals.blogspot.com!!
Why eat oatmeal?
Oatmeal has wonderful health benefits!
- Cancer-fighting properties (due to its insoluble fiber)
- Reduces bad cholesterol (LDL)
- Keeps your blood sugar leveled (so there's no crashing before lunch!)
- Reduces the risk of heart problems
- Is a great source of nutrients, including protein, zinc, selenium, magnesium, iron, vitamin E, copper, and manganese!
So what can you do with all that oatmeal? And how can you make plain oatmeal taste good and still be healthy?
Here's some great breakfast ideas for oatmeal:
- If you buy the flavored kind from Quaker (because who can't resist the Apple & Cinnamon?), shoot for the Lower Sugar varieties! You can't tell the difference, and neither will your kids.
- Blueberries and honey (only a little bit for flavor!)
- Bananas and honey (one of my favorites!)
- Honey and cinnamon
- Baked apples (I had leftover baked apples and sliced them thin to add to my oatmeal - one of the best combinations!)
- Brown sugar and cinnamon (this option is great because YOU have control over how much sugar you put in it.) REMEMBER to only add a bit to the top for a great topping. Preparing your oatmeal in the oven where the brown sugar can crystalize a little more makes for a really sweet treat!
- Raisins and cinnamon (delicious - similar to an oatmeal raisin cookie!)
- Chopped almonds and reduced sugar maple syrup
- A mix of fruits! Some of my favorites include strawberries, peaches, blueberries, and bananas! They can be fresh, frozen, or dried.
- Check out HungryGirl's recipe for Berries & Cream Oatmeal Pudding: http://www.hungry-girl.com/week/weeklydetails.php?isid=1252
Add your own suggestions! You and your kids will benefit from an oatmeal breakfast - so why not start the day off right with so many nutrients? There are millions of combinations out there!
Be sure to check out my friend Sarah's blog to get FREE oatmeal/OJ this week at Meijer at http://sarahsdeals.blogspot.com!!
Why eat oatmeal?
Oatmeal has wonderful health benefits!
- Cancer-fighting properties (due to its insoluble fiber)
- Reduces bad cholesterol (LDL)
- Keeps your blood sugar leveled (so there's no crashing before lunch!)
- Reduces the risk of heart problems
- Is a great source of nutrients, including protein, zinc, selenium, magnesium, iron, vitamin E, copper, and manganese!
So what can you do with all that oatmeal? And how can you make plain oatmeal taste good and still be healthy?
Here's some great breakfast ideas for oatmeal:
- If you buy the flavored kind from Quaker (because who can't resist the Apple & Cinnamon?), shoot for the Lower Sugar varieties! You can't tell the difference, and neither will your kids.
- Blueberries and honey (only a little bit for flavor!)
- Bananas and honey (one of my favorites!)
- Honey and cinnamon
- Baked apples (I had leftover baked apples and sliced them thin to add to my oatmeal - one of the best combinations!)
- Brown sugar and cinnamon (this option is great because YOU have control over how much sugar you put in it.) REMEMBER to only add a bit to the top for a great topping. Preparing your oatmeal in the oven where the brown sugar can crystalize a little more makes for a really sweet treat!
- Raisins and cinnamon (delicious - similar to an oatmeal raisin cookie!)
- Chopped almonds and reduced sugar maple syrup
- A mix of fruits! Some of my favorites include strawberries, peaches, blueberries, and bananas! They can be fresh, frozen, or dried.
- Check out HungryGirl's recipe for Berries & Cream Oatmeal Pudding: http://www.hungry-girl.com/week/weeklydetails.php?isid=1252
Add your own suggestions! You and your kids will benefit from an oatmeal breakfast - so why not start the day off right with so many nutrients? There are millions of combinations out there!
Exercise: The Cure For Wrinkles
Hey Moms! Check this out!
Taken from Collage Video's exercise newsletter:
Exercise helps make your skin healthy and attractive
"Everyone knows about the fat-burning and muscle strengthening benefits of exercise. But, regular workouts can also make your skin look better. Why?
It boosts blood circulation. The improved blood flow not only brings additional nutrients to your skin, it also helps remove damaging toxins.
It helps eliminate wrinkles. The blood also carries oxygen that stimulates the production of collagen -- the connective tissue that helps "plump up" your skin.
It reduces stress. From acne to crows feet, many common skin problems are caused by muscle tension and stress. Exercise is a proven way to relieve stress.
It unclogs pores. A fast-paced aerobic workout causes sweat. And the process of sweating just naturally tends to clean out facial pores."
So, what are we waiting for? Grab a workout video and let's get started now!
Taken from Collage Video's exercise newsletter:
Exercise helps make your skin healthy and attractive
"Everyone knows about the fat-burning and muscle strengthening benefits of exercise. But, regular workouts can also make your skin look better. Why?
It boosts blood circulation. The improved blood flow not only brings additional nutrients to your skin, it also helps remove damaging toxins.
It helps eliminate wrinkles. The blood also carries oxygen that stimulates the production of collagen -- the connective tissue that helps "plump up" your skin.
It reduces stress. From acne to crows feet, many common skin problems are caused by muscle tension and stress. Exercise is a proven way to relieve stress.
It unclogs pores. A fast-paced aerobic workout causes sweat. And the process of sweating just naturally tends to clean out facial pores."
So, what are we waiting for? Grab a workout video and let's get started now!
Monday, January 11, 2010
Share Your Success Stories!
Happy Monday, Moms!
As I am sitting at my desk, enjoying a little handful of M&Ms (apparently, baby is back to really wanting sweets again), I started to think about all the amazing moms I know who got back into their pre-pregnancy weight with great determination and succeeded (heh - M&Ms, weight loss inspirations... a little ironic, maybe?). I also applaud moms who just started on a journey towards weight loss and have stuck with it. I have seen moms who really worked at it and ended up with incredible results (we're talking pre-pregnancy weight AND pregnancy weight!). So, with those inspirations in mind, I wanted to set an entry aside for moms (and even moms-to-be who succeeded BEFORE with their weight loss plan!) to share their stories to inspire others that IT IS POSSIBLE! Now, even if you haven't lost a significant amount of weight, please still send in your stories if you have gotten stronger, how you changed your eating habits, whatever any of our readers can read to be motivated.
The stories are about YOU and how YOU succeeded in some healthy way in your busy lifestyle!
Please send your stories to
simplyblessed@gmail.com
with the subject line "Mom Success Stories"
Please include
your first name
age
height
before and after weight
your story.
You can detail it as much as you would like. I will post ALL that I receive, so please hurry before the deadline on January 25th, 2010!
Thanks, ladies. :)
Until next time, stay well!
As I am sitting at my desk, enjoying a little handful of M&Ms (apparently, baby is back to really wanting sweets again), I started to think about all the amazing moms I know who got back into their pre-pregnancy weight with great determination and succeeded (heh - M&Ms, weight loss inspirations... a little ironic, maybe?). I also applaud moms who just started on a journey towards weight loss and have stuck with it. I have seen moms who really worked at it and ended up with incredible results (we're talking pre-pregnancy weight AND pregnancy weight!). So, with those inspirations in mind, I wanted to set an entry aside for moms (and even moms-to-be who succeeded BEFORE with their weight loss plan!) to share their stories to inspire others that IT IS POSSIBLE! Now, even if you haven't lost a significant amount of weight, please still send in your stories if you have gotten stronger, how you changed your eating habits, whatever any of our readers can read to be motivated.
The stories are about YOU and how YOU succeeded in some healthy way in your busy lifestyle!
Please send your stories to
simplyblessed@gmail.com
with the subject line "Mom Success Stories"
Please include
your first name
age
height
before and after weight
your story.
You can detail it as much as you would like. I will post ALL that I receive, so please hurry before the deadline on January 25th, 2010!
Thanks, ladies. :)
Until next time, stay well!
Friday, January 8, 2010
My Past Exercise/Nutrition Regimen That Worked!
While I have gone up and down a few pounds in the past few years (not including this pregnancy), I have found an equilibrium that has worked with my metabolism and my lifestyle and I just came across my notes the other day - so I thought I'd share! While you can form your own regimen with a fitness instructor or personal trainer, you can also experiment, using nutrition and fitness magazines and books as your guide to find what works for you and your body.
Here's the lowdown:
* NUTRITION *
Protein!
I placed great emphasis on protein. My body has always demanded high amounts of protein to stay energized throughout the day. I HAD to pair my meals with protein or else I would become incredibly irritable and sluggish. I also noticed that I would become more lean if I had lots of protein in my diet everyday, so this has always worked for me.
Personal Favorites: Grilled chicken, fish, ground beef, beans, plain non-fat yogurt, part-skim cheese, almonds, 2% milk cottage cheese
Fruit! and Sweet Treats
To satisfy my sweet tooth, I would munch on apples, blueberries, cantaloupe, raspberries... whatever I could find on sale or what was available in the house. On special days when I had the time, I would melt semi-sweet chocolate chips and dip strawberries. Delicious! Another favorite sweet treat I enjoyed was plain non-fat yogurt with a spoonful of fruit jam (homemade or something like Simply Fruit where fruit is the main subject - NOT the sugar!) or SoyNut Butter (substituted peanut butter because of my allergy) with fruit jam on rice cakes.
Veggies!
If I could get them on sale, I would get frozen bags of broccoli, cauliflower, etc. when veggies were out of season and enjoy them with Light Ranch or cook them and add black pepper and a little butter to taste for the veggies similar to what you get at restaurants. Definitely a way for me to eat more veggies!
Fats!
I said "No" to fatty desserts (like cake, cookies, etc.) for the next two weeks of my experiment, but I NEVER said no to chocolate. Just a little piece added joy to my day. No matter how fit I wanted to be, I never said no to my chocolate. As far as other fats, I just watched my portions of it in general. I never bought "fat-free" because it always tasted disgusting, but bought light sour cream, dressings, etc. to cut down on the amount of fat in each serving. Remember: LESS IS MORE! You don't need to completely cover your salad in dressing to make it taste good.
Say NO to white foods!
Avoid white foods like white breads, pasta, sugar, etc. I didn't touch most - if any - of these when I was at my healthiest.
Typical Meal Schedule
- Breakfast choices
Cheerios w/ skim milk or vanilla soymilk
Scrambled egg white with a little mozzarella cheese and milk
Apple
Drinkable yogurt (ex. Light N Fit) w/ a teaspoon of protein powder
SoyNut Butter on rice cake and/or fruit jam
- Lunch choices
Ham, turkey, or roast beef wrapped in lettuce with a bit of cheese or mustard
Grilled chicken breast with a bit of cheese, veggies, and some light ranch
Low-sodium premium lunch meats with soy crisps or rice crisps
Broth-based soups
Can of tuna topped with red onion and a little cheese
- Dinner choices
With so many easy family options like lasagna, tator tot casserole, etc., my main focus was portions. Sometimes, enjoying these can keep you from feeling deprived but focus on small amounts. Start with a serving about the size of your palm, drink lots of water, wait about 5-10 minutes, and see then if you are still hungry for more.
- Dessert choices
Plain non-fat yogurt with fruit jam
Low-fat/non-fat flavored yogurt from Yoplait, Dannon, etc.
Fruit
A small spoonful of something sinful like cherry pie, death by chocolate-something, etc.
DRINK LOTS OF WATER THROUGHOUT THE DAY! Always carry a water bottle with you: one in the car, one on the counter, etc., where ever you go to make sure you are constantly taking in enough water during the day. You will be reaching for water more often if you always have it available rather than soda pop or fruit juices.
AVOID SODA POP AND FRUIT JUICES! I cut myself off from diet colas and didn't touch them for 5 years at one point, until I worked in a restaurant where I had unlimited amounts of refills and "couldn't help myself." TAKE IT OFF YOUR GROCERY LIST! Fruit juices are fine in moderation, but all those calories could have been used towards chocolate, a dinner you really crave, etc. rather than just something you sip. I DO recommend a small glass of pure orange juice though for its vitamin C benefits. You can buy some of the lighter versions with less calories and fewer grams of sugar, so there you go!
* EXERCISE *
Favorite Exercise Videos
I had a library nearby, so I always utilized their video rentals. Here's some videos I worked out to that really transformed my body:
- New York City Ballet Workouts (I and II)
- Tae-Bo (Live!, Amped program, Get Ripped videos)
- Denise Austin's Power Zone: The Ultimate Metabolism Boosting Workout
- Denise Austin's Pilates For Every Body
- Denise Austin's Pilates: Mat Based Workout by J H Pilates
- Kathy Smith: Peel Off the Pounds Pilates
- Kathy Smith: The Rules of Fat Burning
- Jillian Michael's 30 Day Shred (two of the 20 minute workouts)
- Turbo Jam Cardio Party Mix 1, Ab Jam
- Combinations: "NYC Ballet Workout" one day, "Pilates for Every Body" with Tae-Bo 8 Minute Workout, "Power Zone" with cardio, lower body, and abs.
EXTRA TIPS:
Do an abdominal workout (10 minutes in length) everyday. Usually, I would do 10 minutes, 3x a week. The other two days, I would do a 5 minute workout (unless I did Pilates on the other two days).
My regular workout times amounted to one hour, 5x a week with movement throughout the day and something fun like bike rides, rollerblading, etc. on the weekends. This schedule was not easy to keep, but DEFINITELY worth the effort! YOU CAN DO IT!
Switch it up!
Other than the videos, I would go jogging/walking on a few days of the week. The point of everything is to have VARIETY! Don't do the same kinds of workouts everyday (kickboxing, running, etc.) Always challenge your body to try different workouts!
Slow down!
I always noticed that my sweet tooth was satisfied with something simple like plain yogurt with fruit jam, a little piece of chocolate, something sinful. I didn't really crave junk food. Low/non-fat flavored yogurts were great too. Stick to that for desserts - you learn that it IS sweet enough for you if you make it a habit!
Habits take a while to ground - but they're worth it!
It takes a person a few weeks to fall into a habit. It WILL be hard to start making habit changes, but make them slow and diligently to see results. One great habit to bust is watching TV, standing, exploring the Internet, etc. while eating. You learn to enjoy what you're eating and you'll also notice that you'll be satisfied with a lot less. A GREAT habit to get into is walk throughout the day! Go invest in a pedometer and count your steps. It will make you want to get up and move more often, just so you can beat your daily goal of 10,000 steps!
AIM towards healthy foods!
If you just expect yourself to reach for healthy foods, it will become a habit and that is all you will want. If I always thought when I go to a restaurant I need to have french fries, that's what I will order. But if I change my perception and say that I need to order vegetables, I will do that. Think of your body as a car. You wouldn't put junk gas in your car, knowing that it wouldn't run well. You would put good gasoline to charge your car to work its best. Why don't you do that for your own body?
I hope this helps you get on track to earning the body you love and deserve. Being on the fitness and nutrition roads are never easy (sometimes you DO NOT want to workout, you REALLY want a giant order of cheese fries...), but sticking to it will give you the reward of feeling and looking great. NEVER be afraid to enjoy life - it is too short to never have a food you have always loved. But, if you focus on healthy foods, most times you will find you don't crave your regular junk foods anymore.
Until again, stay well!
Here's the lowdown:
* NUTRITION *
Protein!
I placed great emphasis on protein. My body has always demanded high amounts of protein to stay energized throughout the day. I HAD to pair my meals with protein or else I would become incredibly irritable and sluggish. I also noticed that I would become more lean if I had lots of protein in my diet everyday, so this has always worked for me.
Personal Favorites: Grilled chicken, fish, ground beef, beans, plain non-fat yogurt, part-skim cheese, almonds, 2% milk cottage cheese
Fruit! and Sweet Treats
To satisfy my sweet tooth, I would munch on apples, blueberries, cantaloupe, raspberries... whatever I could find on sale or what was available in the house. On special days when I had the time, I would melt semi-sweet chocolate chips and dip strawberries. Delicious! Another favorite sweet treat I enjoyed was plain non-fat yogurt with a spoonful of fruit jam (homemade or something like Simply Fruit where fruit is the main subject - NOT the sugar!) or SoyNut Butter (substituted peanut butter because of my allergy) with fruit jam on rice cakes.
Veggies!
If I could get them on sale, I would get frozen bags of broccoli, cauliflower, etc. when veggies were out of season and enjoy them with Light Ranch or cook them and add black pepper and a little butter to taste for the veggies similar to what you get at restaurants. Definitely a way for me to eat more veggies!
Fats!
I said "No" to fatty desserts (like cake, cookies, etc.) for the next two weeks of my experiment, but I NEVER said no to chocolate. Just a little piece added joy to my day. No matter how fit I wanted to be, I never said no to my chocolate. As far as other fats, I just watched my portions of it in general. I never bought "fat-free" because it always tasted disgusting, but bought light sour cream, dressings, etc. to cut down on the amount of fat in each serving. Remember: LESS IS MORE! You don't need to completely cover your salad in dressing to make it taste good.
Say NO to white foods!
Avoid white foods like white breads, pasta, sugar, etc. I didn't touch most - if any - of these when I was at my healthiest.
Typical Meal Schedule
- Breakfast choices
Cheerios w/ skim milk or vanilla soymilk
Scrambled egg white with a little mozzarella cheese and milk
Apple
Drinkable yogurt (ex. Light N Fit) w/ a teaspoon of protein powder
SoyNut Butter on rice cake and/or fruit jam
- Lunch choices
Ham, turkey, or roast beef wrapped in lettuce with a bit of cheese or mustard
Grilled chicken breast with a bit of cheese, veggies, and some light ranch
Low-sodium premium lunch meats with soy crisps or rice crisps
Broth-based soups
Can of tuna topped with red onion and a little cheese
- Dinner choices
With so many easy family options like lasagna, tator tot casserole, etc., my main focus was portions. Sometimes, enjoying these can keep you from feeling deprived but focus on small amounts. Start with a serving about the size of your palm, drink lots of water, wait about 5-10 minutes, and see then if you are still hungry for more.
- Dessert choices
Plain non-fat yogurt with fruit jam
Low-fat/non-fat flavored yogurt from Yoplait, Dannon, etc.
Fruit
A small spoonful of something sinful like cherry pie, death by chocolate-something, etc.
DRINK LOTS OF WATER THROUGHOUT THE DAY! Always carry a water bottle with you: one in the car, one on the counter, etc., where ever you go to make sure you are constantly taking in enough water during the day. You will be reaching for water more often if you always have it available rather than soda pop or fruit juices.
AVOID SODA POP AND FRUIT JUICES! I cut myself off from diet colas and didn't touch them for 5 years at one point, until I worked in a restaurant where I had unlimited amounts of refills and "couldn't help myself." TAKE IT OFF YOUR GROCERY LIST! Fruit juices are fine in moderation, but all those calories could have been used towards chocolate, a dinner you really crave, etc. rather than just something you sip. I DO recommend a small glass of pure orange juice though for its vitamin C benefits. You can buy some of the lighter versions with less calories and fewer grams of sugar, so there you go!
* EXERCISE *
Favorite Exercise Videos
I had a library nearby, so I always utilized their video rentals. Here's some videos I worked out to that really transformed my body:
- New York City Ballet Workouts (I and II)
- Tae-Bo (Live!, Amped program, Get Ripped videos)
- Denise Austin's Power Zone: The Ultimate Metabolism Boosting Workout
- Denise Austin's Pilates For Every Body
- Denise Austin's Pilates: Mat Based Workout by J H Pilates
- Kathy Smith: Peel Off the Pounds Pilates
- Kathy Smith: The Rules of Fat Burning
- Jillian Michael's 30 Day Shred (two of the 20 minute workouts)
- Turbo Jam Cardio Party Mix 1, Ab Jam
- Combinations: "NYC Ballet Workout" one day, "Pilates for Every Body" with Tae-Bo 8 Minute Workout, "Power Zone" with cardio, lower body, and abs.
EXTRA TIPS:
Do an abdominal workout (10 minutes in length) everyday. Usually, I would do 10 minutes, 3x a week. The other two days, I would do a 5 minute workout (unless I did Pilates on the other two days).
My regular workout times amounted to one hour, 5x a week with movement throughout the day and something fun like bike rides, rollerblading, etc. on the weekends. This schedule was not easy to keep, but DEFINITELY worth the effort! YOU CAN DO IT!
Switch it up!
Other than the videos, I would go jogging/walking on a few days of the week. The point of everything is to have VARIETY! Don't do the same kinds of workouts everyday (kickboxing, running, etc.) Always challenge your body to try different workouts!
Slow down!
I always noticed that my sweet tooth was satisfied with something simple like plain yogurt with fruit jam, a little piece of chocolate, something sinful. I didn't really crave junk food. Low/non-fat flavored yogurts were great too. Stick to that for desserts - you learn that it IS sweet enough for you if you make it a habit!
Habits take a while to ground - but they're worth it!
It takes a person a few weeks to fall into a habit. It WILL be hard to start making habit changes, but make them slow and diligently to see results. One great habit to bust is watching TV, standing, exploring the Internet, etc. while eating. You learn to enjoy what you're eating and you'll also notice that you'll be satisfied with a lot less. A GREAT habit to get into is walk throughout the day! Go invest in a pedometer and count your steps. It will make you want to get up and move more often, just so you can beat your daily goal of 10,000 steps!
AIM towards healthy foods!
If you just expect yourself to reach for healthy foods, it will become a habit and that is all you will want. If I always thought when I go to a restaurant I need to have french fries, that's what I will order. But if I change my perception and say that I need to order vegetables, I will do that. Think of your body as a car. You wouldn't put junk gas in your car, knowing that it wouldn't run well. You would put good gasoline to charge your car to work its best. Why don't you do that for your own body?
I hope this helps you get on track to earning the body you love and deserve. Being on the fitness and nutrition roads are never easy (sometimes you DO NOT want to workout, you REALLY want a giant order of cheese fries...), but sticking to it will give you the reward of feeling and looking great. NEVER be afraid to enjoy life - it is too short to never have a food you have always loved. But, if you focus on healthy foods, most times you will find you don't crave your regular junk foods anymore.
Until again, stay well!
Tuesday, January 5, 2010
Fitness Activities With Your Family!
While everyone has a busy schedule, there is always time to fit in some good physical activity in the day! Sometimes you have to squeeze it in, but you can always incorporate it into your daily life.
Here's some tips to encourage your family to GET ACTIVE!
* How much? Aim for 60 Minutes.
Kids especially need time for physical activity to stay healthy (and keep energy levels balanced!). The Centers for Disease Control and Prevention suggest 60 minutes of physical activity per day. It doesn't take much for kids to get active - jumping rope, running (examples: tag, red rover, spider-in-the-web, ghosts in the graveyard, follow the leader), sports like basketball, football, soccer, dancing, riding bikes, skating, swimming... all promotes cardiovascular endurance and health in your kids' life. Remember: The more you are involved in your children's health, the more often they will model after it! If they see their mommy and daddy going for walks and bike rides on Saturdays, encouragement to find a favorite sport so their child can have their own "cheerleader", and just incorporated exercise in the everyday, they are more likely to consider a part of their daily life as well.
* PLAN some family fitness time!
As mentioned before - be a model for your kids! Plan Saturday afternoons for a bike ride/rollerblading on a nature trail, take your kids sledding/snowboarding/skiing out in the back yard or community grounds, incorporate exercise in a vacation (such as caving, hiking, places with lots of walking, a hotel with a swimming pool, rock climbing, take breaks during the drive to stop at parks to run around, etc), have lots of "kid exercise" equipment such as hula hoops, jump ropes, balls, etc. in a space outside, maybe even a room with a good amount of space for dancing or playing.
* Move throughout the day!
Don't have time as a busy mom to do many exercises? There's no excuse!
Drop and do 20 first thing out of bed.
Try squats, lunges, and/or leg lifts while brushing your teeth
Lift your towel over your head and stretch to the left for 8 seconds, then the right
Do isometric exercises throughout the day. Examples include: Pulling in your abs - think of getting your belly button towards your spine - and hold for 10 seconds. Repeat. Squeeze your legs together when you are sitting (it works your inner thighs) and hold for 10 seconds. Put a ball between your legs and squeeze tight for an even better inner thigh workout. Want a nice bum? Tighten your glutes for 20 seconds. As always, repeat throughout the day. For toned arms, put your hands in a "prayer" position and push together as tight as you can for 10 seconds. Congratulations, you've just put in some good exercise in your day!
During commercials of your favorite shows, do 10 each of push-ups, sit-ups, squats, and lunges. Get the family involved and have a contest to see who has better arm, ab, or lower body strength!
Walk during your lunch break. 10 minutes here, 10 minutes there adds up!
If you have an infant, take them for a walk in the stroller! They love to experience all the different things outside. Plus, you'll get toned legs and possibly a sleeping baby when you're finished.
Have a little energy while the kids are taking a nap? Do an exercise video! I personally suggest 10-Minute Solutions series, Tae-Bo, Denise Austin's videos (for beginners and intermediate exercisers), Pilates, Yoga, Turbo Jam, and Zumba.
Any suggestions? Please feel free to add to this fitness list for more great ideas to squeeze in fitness everyday - for you AND your family!
Until next time, stay well!
Here's some tips to encourage your family to GET ACTIVE!
* How much? Aim for 60 Minutes.
Kids especially need time for physical activity to stay healthy (and keep energy levels balanced!). The Centers for Disease Control and Prevention suggest 60 minutes of physical activity per day. It doesn't take much for kids to get active - jumping rope, running (examples: tag, red rover, spider-in-the-web, ghosts in the graveyard, follow the leader), sports like basketball, football, soccer, dancing, riding bikes, skating, swimming... all promotes cardiovascular endurance and health in your kids' life. Remember: The more you are involved in your children's health, the more often they will model after it! If they see their mommy and daddy going for walks and bike rides on Saturdays, encouragement to find a favorite sport so their child can have their own "cheerleader", and just incorporated exercise in the everyday, they are more likely to consider a part of their daily life as well.
* PLAN some family fitness time!
As mentioned before - be a model for your kids! Plan Saturday afternoons for a bike ride/rollerblading on a nature trail, take your kids sledding/snowboarding/skiing out in the back yard or community grounds, incorporate exercise in a vacation (such as caving, hiking, places with lots of walking, a hotel with a swimming pool, rock climbing, take breaks during the drive to stop at parks to run around, etc), have lots of "kid exercise" equipment such as hula hoops, jump ropes, balls, etc. in a space outside, maybe even a room with a good amount of space for dancing or playing.
* Move throughout the day!
Don't have time as a busy mom to do many exercises? There's no excuse!
Drop and do 20 first thing out of bed.
Try squats, lunges, and/or leg lifts while brushing your teeth
Lift your towel over your head and stretch to the left for 8 seconds, then the right
Do isometric exercises throughout the day. Examples include: Pulling in your abs - think of getting your belly button towards your spine - and hold for 10 seconds. Repeat. Squeeze your legs together when you are sitting (it works your inner thighs) and hold for 10 seconds. Put a ball between your legs and squeeze tight for an even better inner thigh workout. Want a nice bum? Tighten your glutes for 20 seconds. As always, repeat throughout the day. For toned arms, put your hands in a "prayer" position and push together as tight as you can for 10 seconds. Congratulations, you've just put in some good exercise in your day!
During commercials of your favorite shows, do 10 each of push-ups, sit-ups, squats, and lunges. Get the family involved and have a contest to see who has better arm, ab, or lower body strength!
Walk during your lunch break. 10 minutes here, 10 minutes there adds up!
If you have an infant, take them for a walk in the stroller! They love to experience all the different things outside. Plus, you'll get toned legs and possibly a sleeping baby when you're finished.
Have a little energy while the kids are taking a nap? Do an exercise video! I personally suggest 10-Minute Solutions series, Tae-Bo, Denise Austin's videos (for beginners and intermediate exercisers), Pilates, Yoga, Turbo Jam, and Zumba.
Any suggestions? Please feel free to add to this fitness list for more great ideas to squeeze in fitness everyday - for you AND your family!
Until next time, stay well!