Check out how to create a bound planner to be sold on Amazon using free tools.
Creating low and no content books is a great way for busy moms to earn a passive income on the side. Find out how.
Check out these ideas for everything from decor to treats to food and favors for a fun mermaid birthday party.
It is that time of year when foods are rich and desserts seem to be available in abundance. Even those who have a steady fitness routine throughout the year can succumb to the temptation of holiday treats. It really is hard this time of year with less opportunities to workout outdoors and more sugary treats appearing everywhere we turn. I've put together a list of tips to help us all stay fit during the holidays.
There are a lot of conflicting sources of information regarding postpartum diet. What works for one person may not work for someone else. Breastfeeding adds a whole new factor into the mix. While you want to lose the baby weight, you don't want to lose your milk. There are also still some dietary restrictions for breastfeeding moms. Therefore, I thought I'd share my diet with you which has helped me lose most of the baby weight at approximately 5 months postpartum. Hopefully, this can help you as well.
On work days, breakfast is pretty simple. Since I like to workout most mornings, after I feed the baby I'll judge my energy level. If I feel I need a little something before working out, I'll have half a tablespoon of peanut butter otherwise, I hold off til breakfast. For breakfast, I generally have one of 4 combinations: Cheerios and yogurt, Cheerios and a protein shake, oatmeal with raisins and yogurt, and oatmeal with raisins and a protein shake. I like to keep it quick and easy on work days. On the weekends I may get fancy with a veggie omelette or homemade waffles. Finally, I have coffee pretty much everyday.
Lunch during the week is PB and J more than I would care to admit. I mean it's organic strawberry spread, natural peanut butter, and wheat bread, but still PB and J. With it I will often have some apple sauce, a sparkling water, and some pretzels. Other entrees include Amy's lentil soup or vegetable lentil, organic Mac and cheese, madras lentils, and maybe once a week, a chicken and vegetable wrap or panini. Other sides may include greek yogurt, organic chips, a fiber one brownie, or a vegetable squeezy. On weekends if we are out pizza or a salad might be had.
This is where it gets tricky in our house. I get out of work at 5pm and my husband usually has work at 6pm. So I get home at 5:15 and have to feed the baby, making it my husband's job to cook. My husband is no cook.... So on nights he has work it's usually turkey burger and fries, pasta and a vegetable and turkey meatballs, Mac and cheese and a vegetable and nuggets, ravioli and a vegetable, and quesadillas and a vegetable. The meatballs, nuggets, ravioli, and vegetables are generally from frozen. Take out generally happens at least once a week. When the hubs doesn't have work I try to mix it up with pork chops, or chicken stir fry, or steak with rice or mashed potatoes and a vegetable. Other times we'll do tacos or grilled chicken.
In order to get through studying after the kids go to bed, I usually require a snack. This generally consists of hot chocolate and pretzels, or skinny pop popcorn, or string cheese and crackers.
Every once in a while a cookie or dessert creeps in to my diet. I try not to have them on a regular basis so I don't feel guilty when I do indulge. I generally don't do soda or candy so keeping sugar down is easier. I take my coffee black. I keep my calories intake at about 2000 calories daily and I exercise 5-7 days a week for about 30-40 minutes. I do a mix of weights and cardio.
While there is not huge variety in my normal diet, it helps me stay consistent as far as calorie intake and calories burned. In general, my philosophy is to eat when hungry but try to make healthy choices. I also continue to take my prenatal vitamins and vitamin D. I also use the myfitnesspal app to keep track of everything. Definitely check that out in the app store. It syncs with a variety of devices including Fitbit which I also use.
I hope you find this helpful. This is the result at about 20 weeks postpartum. Cheers,
Emily
Let me send you a whole list of tips to help you make more time for yourself and your goals! Plus you will get weekly emails with more tips and advice.
You have successfully joined our subscriber list.
The best online pregnancy journal since the Sprout app closed is doors is not from a brand that you might expect.
So here we are at 14 weeks postpartum. If you haven't been following along, you can find my last few updates here and here and here. Since my last update, I have been consistently working out 6-7 days a week. Each workout is around 30-40 minutes and it's something that Hailey and I do together! We'll sort of.
Each morning I wake up around 5:30 when Hailey wakes up to eat. I feed her, change her, dress her, and we play a little. Then it's time to work out. I like workout DVDs with fun music. I put Hailey in her bouncy chair facing me and we dance with the workout DVD. Hailey seems to enjoy it very much and moves her arms and legs right along with me. She smiles all the time. It's actually some of my favorite times with her.
I like to mix up my workout DVDs. In general though my top 3 trainers are Jillian Michaels, Gillian and Teigh of Yoga Booty Ballet, and Kelly Coffey-Meyer. I like to switch up intensities as well as switch between cardio and weights. I am slowly building back my strength and endurance.
Every once in a while, T wakes up while I'm working out and joins us. He likes to join the cool down during the Yoga Booty Ballet DVDs. So here are our progress pics:
Hailey at 14 weeks
As for Hails, she is doing well at 14 weeks. At her check up last week her Dr said her hormone levels were perfect. She's weighing in at 10.5 lbs and is 23 inches. She's getting very high when she pushes up, and she's even rolling over. She loves to kick and smile. She is starting to reach for and grab her toys. She also holds her head up really well. She loves to babble and T tries to interpret what she is saying.
Now on to me...
And this is why people wear clothes. I am currently about 10 lbs away from my goal weight. The belly skin is still loose but other than exfoliating and moisturizing, there's not much to do there. It just takes time. I am not quite comfortable in my skin yet, but I'm getting there.
While I'm not buying myself a new wardrobe I have found a few nursing shirts that I love. They are comfortable, provide access, cover the belly and are actually cute. These are shirts that I would wear even if I weren't breastfeeding. I will be talking about those next week!
As far as eating, I try to make healthy choices. Sometimes sleep deprivation gets in the way of that and I crave sugar to keep me up, but for the most part I'm doing well. When I do crave sweets I try to satisfy it with fruits instead of cakes/cookies/candy. It doesn't always work, but I try.
In the next 4-6 weeks I'm looking to get down a few more lbs. November is my sister in law's wedding and December will be Hailey's baptism, so I want to try to be as close to my goal weight as possible.
Tune in for the next update at 20 weeks postpartum. In the mean time, have a great weekend and I'll see you Tuesday!!
Cheers,
Emily
Let me send you a whole list of tips to help you make more time for yourself and your goals! Plus you will get weekly emails with more tips and advice.
You have successfully joined our subscriber list.
Check out how to create a bound planner to be sold on Amazon using free tools.
Creating low and no content books is a great way for busy moms to earn a passive income on the side. Find out how.
Check out these ideas for everything from decor to treats to food and favors for a fun mermaid birthday party.
As moms we are often piling too much on our plate and then suffering from stress and overwhelm and exhaustion. Here are things you can do to get back on track when you have too much to do.
The simple process to go from goals and priorities to a schedule that fits your priorities, helps you reach your goals and isn't overwhelming.
So it has now been just about 10 weeks since Hailey girl was born. She is doing really well. Her hypothyroidism appears to be in control and as of her last appointment last week we are down to monthly endocrinologist appointments instead of every other week. She is also back on track with growth and weight gain. She's still teeny, but her rate of growth is now on track.
Now that she is on track with weight gain, it's time for me to get on track with weight loss. Pre-pregnancy, I was working out almost daily. About 1-1.5 weeks ago I started really missing my workout routine. I started to workout a few days a week. Nothing crazy, mostly cardio. I started Yoga Booty Ballet routines. These are fun easy workouts that combine cardio and strength. I'm not so into the meditation part of it, but the the routines are fun and light.
I hope to be able to keep this up and build on it in the coming weeks. Next week I go back to work, so I will again be adapting to a new routine. I hope to stick with working out while I make this transition.
As far as weight, I am now at 134 lbs. Pre-pregnancy I was around 120 lbs so I have a little ways to go. So far there has been little progress since the last update at 2.5 weeks, but also little effort so there's really no surprise. Plus, with breastfeeding you can't really decrease your calories too much. Now that I'm back to working out progress should be much faster.
As far as belly size, I'll let the pictures do the talking. This is the picture from last time at 2.5 weeks post partum.
This picture is from today at almost 10 weeks postpartum.
Definitely going in the right direction. Now to make it go a little faster. To get the skin tighter, I have been exfoliating and using a cream from It Works for stretch marks. However, there is only so much you can do. These things take time. I still regularly forget to use the belly bandit... Oh well.
I plan to do the next update in 4 weeks at just under 14 weeks postpartum. I hope to be down another 2-4 lbs by then.
What did you do to lose the baby weight? Do you still have weight to lose?
Cheers,
Emily
Let me send you a whole list of tips to help you make more time for yourself and your goals! Plus you will get weekly emails with more tips and advice.
You have successfully joined our subscriber list.
Loving my postpartum body does not come naturally to me. Here I share my feelings and what you can do about it to help accept your body.
So here we are at 20 weeks postpartum. I have been unpregnant for half as long as I was pregnant. Well almost. I mean she was 6 days late. A lot has changed in the past 20 weeks. Let me update you.
So here we are are at 2.5 weeks post partum. While sleep is still less than abundant, everyone is adapting to the new schedule. Hailey is growing, and T is learning how to be a big brother. Some days are too exhausting to think about exercising and others I just want to jump back in the saddle and get me pre-pregnancy body back.
There are two important things to remember as you start to get back into your fitness regimen. The first is to start back slowly. Even on the days where you feel relatively more energized, it's important to remember that your body performed a momentous feet and it needs to recover. It's important to gradually increase your exercise regimen. You can plan it out. Start with walking, then maybe light yoga and then light weights. You can gradually increase intensity until you are back where you were pre-pregnancy and then beyond.
This is a time when you really need to listen to your body. You may feel fine and then end up pushing yourself too far. This can do more harm than good. Take things day by day. Remember you are running on reduced and oft interrupted sleep. The best thing is to eat well, get as much sleep as possible and slowly increase activity.
The second thing you must consider is your abs. This is probably the area you want to concentrate your efforts, but there is a lot to consider. First off, it takes a while for your uterus to shrink back to its normal weight. By four to six weeks, it should be close to its pre-pregnancy weight of about 2.5 ounces. This process is called involution of the uterus. So some of the excess bloat may be your uterus still not back in your pelvis.
Even after your uterus shrinks back into your pelvis, you may continue to look somewhat pregnant for several weeks or longer. That's because your abdominal muscles get stretched out during pregnancy, and it will take time – and regular exercise – to get your belly back in shape.
However, before you start packing in the crunches, there is another issue to consider. Diastasis recti. Diastasis recti is commonly defined as a gap of roughly 2.7 cm or greater between the two sides of the rectus abdominis muscle. This is common following pregnancy. Doing the wrong kind of ab exercises can increase the gap. In fact, crunches are one of the exercises you should not do if you have this problem. To check if you have diastasis recti, lie on the floor as if you were going to perform a crunch with your knees bent and feet on the floor. Lift your head off the floor and place your fingertips on the center of your abs to check for a gap. This is also something that can be check by your doctor.
The following are exercises that can help strengthen your ab muscles and reduce diastasis. Note that these exercises involve the pulling together of your ab muscles as opposed to crunches which push them out.
Core contraction - In a seated position, place both hands on abdominal muscles. Take small controlled breaths. Slowly contract the abdominal muscles, pulling them straight back towards the spine. Hold the contraction for 30 seconds, while maintaining the controlled breathing. Complete 10 repetitions.
Seated squeeze - Again in a seated position, place one hand above the belly button, and the other below the belly button. With controlled breaths, with a mid-way starting point, pull the abdominals back toward the spine, hold for 2 seconds and return to the mid-way point. Complete 100 repetitions.
Head lift - In a lying down position, knees bent at 90° angle, feet flat, slowly lift the head, chin toward your chest, (concentrate on isolation of the abdominals to prevent hip-flexors from being engaged),[6] slowly contract abdominals toward floor, hold for two seconds, lower head to starting position for 2 seconds. Complete 10 repetitions.
Upright push-up - A standup pushup against the wall, with feet together arms-length away from wall, place hands flat against the wall, contract abdominal muscles toward spine, lean body towards wall, with elbows bent downward close to body, pull abdominal muscles in further, with controlled breathing. Release muscles as you push back to starting position. Complete 20 repetitions.
Squat against the wall - Also known as a seated squat, stand with back against the wall, feet out in front of body, slowly lower body to a seated position so knees are bent at a 90° angle, contracting abs toward spine as you raise body back to standing position. Optionally, this exercise can also be done using an exercise ball placed against the wall and your lower back. Complete 20 Repetitions.
Squat with squeeze - A variation to the "Squat against the wall" is to place a small resistance ball between the knees, and squeeze the ball as you lower your body to the seated position. Complete 20 repetitions.
As for myself, I have started walking regularly and doing squats and non weighted arm exercises. I do kegels a few times a day and am starting to incorporate some of the above abdominal exercises. Below are a few pictures of my belly progress.
Here's a reminder of last time.
This is definitely a case of slow and steady wins the race.
The next update will probably be in a few weeks. A) so there is more progress and B) so we can get back to more time management organization type posts.
See you on Friday!
Cheers,
Emily
Let me send you a whole list of tips to help you make more time for yourself and your goals! Plus you will get weekly emails with more tips and advice.
You have successfully joined our subscriber list.
Loving my postpartum body does not come naturally to me. Here I share my feelings and what you can do about it to help accept your body.
So here we are at 20 weeks postpartum. I have been unpregnant for half as long as I was pregnant. Well almost. I mean she was 6 days late. A lot has changed in the past 20 weeks. Let me update you.
So you delivered a baby. While this means you have a beautiful little person to love and care for, it also means your body went through an ordeal. Whether you delivered vaginal or c section, with or without drugs, it takes time for your body to recover. Your post baby body may not be what you expected.
While I am a big proponent of working out throughout pregnancy, I am also a proponent of giving your body time to recover following delivery. Your body completed no small task, so it needs time to restore itself.
In the days following delivery, your mind many swing back and forth between two opposing thoughts. I know mine did. On the one hand, you can't believe that a few days ago your belly was big enough to carry this baby on the inside. On the other hand, you feel like it's taking forever for your stomach to go down. Between lack of sleep, adapting to caring for a new baby, and unhappiness about your body, your time post delivery can be rough. So what are you to do?
First, give yourself a break. While you should definitely be caring for your post baby body, this doesn't mean jumping back into workouts and dieting. It does mean taking it easy, getting sleep when you can, and allowing your body to heal. The only real exercise I would advocate during the first few weeks post delivery are kegels and walking, once you feel up to it.
Even those of us who worked out daily during pregnancy need time for our muscles to recover. In the days following delivery, I was shocked at how heavy my 3 year old seemed when I picked him up. My ab and back muscles were worn out. Even my arm muscles had strained as I pulled my legs back for delivery. Just now at 1.5 weeks post delivery is picking him up starting to feel easier again.
Here are my stats regarding my pregnant and post pregnant body. By then end of my pregnancy I weighed in at 155 lbs. My pre-pregnancy weight was 120 lbs, giving me a 35 lbs weight gain. This is me on Sunday, May 15, 2016, three days after I delivered.
Yup, still looks like there's a baby in there. In fact, Tyler informed me that now we have 2 Hailey's, one on the outside and one still in my belly.... Way to boost my self esteem Tyler, lol. Straightening this out may take some time...
Since delivery, I haven't done much as far as exercise goes. I've walked around a bit and done kegels, when I remember. As far as abs go, I bought a belly bandit, but I've only used it twice so far. I don't know if it has helped my abs, but I do appreciate the back support it provides. As far as stretch marks go, yes, I collected some of those. Here's a close up of the belly.
I have been testing out the It Works Stretch Mark Cream. I don't know if it actually works yet, but it does feel great going on.
So here is the belly progress about a week after the first picture and 10 days total postpartum.
Wanna see that in a side by side? Here you go:
I am currently at 136 lbs which is about 19 lbs less than my pregnancy weight and 16 lbs over my pre-pregnancy weight. So progress is being made even without exercise. Of course, a lot of that was baby, placenta, fluids, etc..
At this point the only thing is I'm really doing is eating relatively healthy. You know whole grains, fruits and veggies. But I have allowed myself treats as well. My body did a lot of work and my taste buds are reaping the rewards. Soon it will be back to a slightly more strict regimen.
One thing I will note, is I am also exclusively breastfeeding. This does help the uterus contract faster and this in turn reduces belly size. I definitely support it as a way to speed up your body's return to its pre-baby shape. Plus it's a super cost effective way to feed your baby. It's also a lot of work, so there are pluses and minuses. For us, the convenience and health benefits for both mom and baby make this the right choice for our family. I breastfed T for a full year, and I intend to do the same with Hailey.
So that's where I am at right now. Once I start working out again, I will report what I am doing as well as my progress.
In the meantime, tune in Friday for a Memorial Day craft project and next Tuesday when we discuss diastasis recti.
Cheers,
Emily
Let me send you a whole list of tips to help you make more time for yourself and your goals! Plus you will get weekly emails with more tips and advice.
You have successfully joined our subscriber list.
Check out this cute and simple Leprechaun Hat Craft. The perfect addition to your St Patrick's Day decor.
Did you know? Today is National Pancake Day! I learned this from IHOP which of course is the authority on pancakes. In honor of this day, I decided to share with you some healthy pancake recipes which you can share with your family today, or any other day.
We start off with a healthy alternative for the typical flour pancake.
1 cup cooked quinoa
3/4 cup all-purpose flour
2 teaspoons baking powder
1/2 teaspoon course salt
1 large egg, plus 1 large egg white
1 tablespoon unsalted butter, melted, plus more for skillet
1/4 cup low-fat milk
2 tablespoons pure maple syrup, plus more for serving
Fresh fruit or fruit preserves (optional) for serving
In a medium bowl, whisk together quinoa, flour, baking powder, and salt. In another medium bowl, whisk together egg, egg white, butter, milk, and syrup until smooth. Add egg mixture to flour mixture and whisk to combine.
Lightly coat a large nonstick skillet or griddle with butter and heat over medium-high. Drop batter by heaping tablespoonfuls into skillet. Cook until bubbles appear on top, 2 minutes.
Flip cakes and cook until golden brown on underside, 2 minutes. Wipe skillet clean and repeat with more melted butter and remaining batter (reduce heat to medium if overbrowning). Serve with maple syrup and fresh fruit or preserves if desired.
Makes about 12.
Here's a delicious pancake that also allows you to get your fruits and veggies in! I love sweet potatoes!!
1 1/4 cups whole wheat flour
2 teaspoons baking powder
1/2 teaspoon salt
1 tablespoon brown sugar
1/2 cup mashed baked sweet potato
1 egg 1 1/4 cups skim milk or soy milk
1/2 teaspoon cinnamon
1 banana, diced
1 6-ounce container of plain nonfat Greek yogurt
2 tablespoons skim milk
1 tablespoon peanut butter (or almond butter)
2 teaspoons honey
In a medium bowl, mix together the flour, baking powder, salt, and brown sugar. Then add the sweet potato, egg, and milk, and mix until smooth. Add the cinnamon. Stir in the diced banana.
Place a skillet over medium heat, and spray lightly with cooking spray.
While the pan is heating up, make the yogurt sauce. Mix together the yogurt, milk, peanut butter, and honey in a small bowl. Set aside.
Drop large spoonfuls of batter onto the pan, making pancakes that are about three-and-a-half inches in diameter. Cook until bubbly, about two minutes. Flip and continue cooking until golden brown. Makes about 12 pancakes.
Place three pancakes on a plate, and pour one quarter of the yogurt sauce on top. Add some slices of banana or other fresh fruit, sprinkle on some chopped nuts, and enjoy!
Makes about 12.
This final recipe is for those who can't live without good old fashioned pancakes. Here the recipe is modified for a healthier version of the classic.
1 1/2 cups all-purpose flour
3 1/2 teaspoons baking powder
1 teaspoon salt
1 tablespoon white sugar
1 1/4 cups nonfat milk
2 egg whites
2 tablespoons butter, melted
Sift flour, baking powder, salt, and sugar together in a large bowl. Make a well in the center and pour in milk, egg whites, and melted butter; mix until smooth.
Heat a lightly oiled griddle or frying pan over medium-high heat. Using approximately 1/4 cup for each pancake, pour or scoop batter onto griddle. Brown on both sides and serve hot.
I hope you enjoy these recipes and Happy National Pancake Day!!
Cheers,
Emily
Let me send you a whole list of tips to help you make more time for yourself and your goals! Plus you will get weekly emails with more tips and advice.
You have successfully joined our subscriber list.
I'm going to be honest here. I'd like to say that I have been working out throughout my pregnancy and I am the perfect model of health and wellness. I did start out strong, working out about 5 times a week throughout the first and start of the second trimester. Then December came. With finals week for grad school and the Christmas show hell week, something had to give. That something was working out.
At the time, I could feel the difference in my body, but I chalked it up to the hectic schedule I was attempting to maintain. I was exhausted and lacked my usual energy. I could not get myself up for a 6 am workout and the rest of my day was packed. When Christmas week came, it was time to jump back in the saddle. After that first workout, I felt 100 times better. I had energy for the day and my body felt good being used and challenged. Even my mind felt sharper and ready for the challenges of the day. Here are some tips to help you with your pregnancy workouts.
Choose workouts that involve a lot of stretching, like yoga. Stretching can really help with pregnancy aches and pains and tightness. A good workout will stretch out your back and hips easing a lot of the tension there. If this doesn't motivate you to do the workout knowing how much better you will feel after, I don't know what will.
Think about your post-pregnancy body. Getting back into fitness after a baby is hard. Working out throughout your pregnancy however makes it a lot easier.
These workouts should not be super intense, high energy workouts. You don't want your heart rate to exceed 140 BPM. Light cardio and moderate weights depending on your activity level prior to pregnancy is awesome.
Don't think of it as work or an obligation. As I said with the yoga, your mind set should be relieving pain and tension. For cardio, you can have a dance party with your kids or play my son's favorite game, "You can't get me" where I chase him around the dining room table. Go for a walk with your baby in the stroller. Anything that gets you moving.
Remember to also lift some weights a few times a week. Your baby may pop out at 7 lbs., but that baby is going to grow fast. You want to be prepared for carrying that baby around. This is another fantastic motivator.
You don't need to go to the gym to get a workout in. In fact, there are tons of pregnancy workout DVDs that you can use. With winter weather finally here, you will not find me getting my bottom outside in the early morning to get a gym workout. I use several different DVDs, and sometimes do my own workouts depending on where I am feeling tension. Some DVDs I use are the Yoga Booty Ballet: Baby on the way DVD, and the Summer Sanders' Prenatal Workout DVD. I also use the regular Yoga Booty Ballet DVDs for Cardio. I don't find the cardio overwhelming for my pregnant self and I just leave out the exercises that require laying on your belly. While I love Jillian Michaels, she can be saved for your post-baby workouts. Those DVDs are a bit too heart pumping for the typical pregnant woman. There are so many DVDs to choose from, you can definitely find one that fits your needs. Here you can find a ton of prenatal workout DVDs: Prenatal Workout DVDs. Note if you make a purchase using this link, I will make a small commission off of your purchase.
If you need the accountability that a gym class can provide., you can set up a text group with your friends where you have to check in when you completed a workout. Each day you check in when you completed a workout and everyone gets held accountable. They don't need to be pregnant for this to work! You can also set up a workout schedule for yourself if that works for you. Or we can create a Facebook group where we check in after a workout to keep ourselves accountable.
Just remember, loosing weight is not the only reason to workout! You will feel better, relieve tension in your muscles, and clear your mind. Many times starting your day with a workout will give you the energy to get more done during your day! (And when you're pregnant, you need as much energy as you can get!!)
Here's to a fit pregnancy in 2016!!
Emily
Let me send you a whole list of tips to help you make more time for yourself and your goals! Plus you will get weekly emails with more tips and advice.
You have successfully joined our subscriber list.
There are good things and not good things about the new vaccine. It’s important to know it all so that you can make and informed decision.
Podcasts are a great way to learn new things while performing tasks like cleaning, commuting, or cooking. I love using them to learn about health and wellness.
Most people who are hospitalized due to Covid 19 have underlying chronic conditions. Find out how you can get healthier so that your body can fight the virus.
You can have sweet treats for your holiday without loading up on sugar and carbs. Check out these delicious recipes.
Times are stressful especially when we are trying to get work done. Exercise, both mental and physical can help.
Want to be healthier this year? Check out these simple things any mom can do to be healthier this year.
Here are my tips on how to handle intermittent fasting and eating low carb/high fat when you have young kids.
Check out these 13 tactics you can easily use to get better more quality sleep.
Exercise is not just about getting skinny and building muscle. Exercise can actually help you achieve your life goals whether or not they are health related. Find out how.
Here is a collection of tips for fitness newbies that I've picked up along the way. There is tons of fitness advice out there, but these are the tips that I feel are the most important. These items will help you get the most out of any new exercise or fitness routine! The photo below is of me less than a year after having the T monster. I definitely made use of most, if not all of these tips.
So, without any further adieu, here we go:
Avoid insulin spikes by not eating sweet carbohydrates. Instead try to stick to whole grains, potatoes and sweet potatoes. Minimize cookies and cakes, have fruit for dessert instead. Try to cut out as much sugar as possible.
Exercise at least 5 days per week. This should be a combination of weight training and cardio. Having some muscle will improve your performance in the gym as well as increase your overall calorie burn. Don't worry, you won't look like a man if you weight lift a few days a week. Cardio is an awesome way to burn through those extra calories!
Don't skip meals. In fact, healthy meals and snack are recommended! Try to eat 6 small meals per day to keep your metabolism elevated.
Eat your fiber, daily. This will help with your digestion, will slim your waist, and will help with your absorption of nutrients.
Drink lots of water!!
Eat healthy fats including nuts, olive oil and coconut oil.
Drink green tea. It has a slight stimulant effect and is rich in antioxidants.
Create meals that center around protein. Your body cannot store protein for later, so you need to feed your muscles throughout the day.
Get enough sleep. This is essential. Your body needs time to regenerate. Try to get at least 7 hours a night. It will help your body and brain function better!
Brush your teeth after you eat. The taste will help prevent snacking between meals!
Hope you found these helpful. If you have any other newbie tips, leave them in the comments!
Happy Monday!!
Emily
Let me send you a whole list of tips to help you make more time for yourself and your goals! Plus you will get weekly emails with more tips and advice.
You have successfully joined our subscriber list.
There are good things and not good things about the new vaccine. It’s important to know it all so that you can make and informed decision.
Podcasts are a great way to learn new things while performing tasks like cleaning, commuting, or cooking. I love using them to learn about health and wellness.
Most people who are hospitalized due to Covid 19 have underlying chronic conditions. Find out how you can get healthier so that your body can fight the virus.
You can have sweet treats for your holiday without loading up on sugar and carbs. Check out these delicious recipes.
Times are stressful especially when we are trying to get work done. Exercise, both mental and physical can help.
Want to be healthier this year? Check out these simple things any mom can do to be healthier this year.
Here are my tips on how to handle intermittent fasting and eating low carb/high fat when you have young kids.
Check out these 13 tactics you can easily use to get better more quality sleep.
Exercise is not just about getting skinny and building muscle. Exercise can actually help you achieve your life goals whether or not they are health related. Find out how.
I love working out with DVDs. It's fun to have company while you workout and the hosts can be very motivating, especially when you are getting tired. Sometimes, however, I want to kill 2 birds with one stone when I work out. Maybe catch up on a TV show or listen to a podcast. This is not so easy when using a workout DVD. So, I came up with a set of workouts that includes weights and cardio and doesn't require a DVD. The whole workout gets done in about 30 minutes. All you need is 3 sets of weights and a clock. I use the cable box as my clock.
First, I pick an area of the body to focus on: legs, or back and chest, or shoulders, or biceps and triceps, etc.
Then I pick out 7-8 exercises that I will do to work out this area of the body. So for biceps and triceps I might do: bicep curls, tricep dips, hammer curls, tricep kick backs, reverse curls, overhead tricep extension right, overhead tricep extension left and isolation curls. For shoulders, I might do: shoulder press, side raise right, side raise left, front raise, bent over fly, upright row, and arnold dumbbell press.
Here's how I set up my workout. The first 2 minutes I warm up by jogging in place. Then I grab my light weights and do 12 reps of the first exercise. As soon as I'm done I finish out the minute with either jogging or jumping jacks or quick jump rope type hops. When that minute ends I grab the medium weights and do the same exercise for 10 reps. I again finish out the minute with cardio. At the next minute, I grab the heavy weights for 8 reps. Again I finish out the minute with cardio. I repeat this process with all 7-8 exercises. This should bring you to about 23-26 minutes depending on if you are doing 7 or 8 exercises. To round out the 30 minutes, I always end with abs. In this case I will do say 20 crunches, or 12 lying leg raises, or a 30 second plank and then again finish out each minute with cardio. At the very end I will do a stretch and I'm done. The stretch I do depends on the area I was concentrating on for the day.
Once you've done this workout a few times, you kind of get the hang of it and you can actually enjoy your show or podcast while you workout! If you don't have 3 sets of weights, no problem. Just do 10 reps with the same weights for all 3 sets of each exercise. Don't worry about the specific order, just keep in mind the area you are focusing on and do the next exercise that comes to mind. For days where I am working 2 muscle groups, like biceps and triceps or chest and back, I like to alternate between the body parts. So after 3 sets of bicep curls, I might do 3 sets of tricep dips and then switch back to biceps. That way I don't over tire the muscle.
Try this out and let me know what you think. Need ideas for which exercises to do? Drop me a note in the comments!
Cheers,
Emily
Let me send you a whole list of tips to help you make more time for yourself and your goals! Plus you will get weekly emails with more tips and advice.
You have successfully joined our subscriber list.
There are good things and not good things about the new vaccine. It’s important to know it all so that you can make and informed decision.
Podcasts are a great way to learn new things while performing tasks like cleaning, commuting, or cooking. I love using them to learn about health and wellness.
Most people who are hospitalized due to Covid 19 have underlying chronic conditions. Find out how you can get healthier so that your body can fight the virus.
You can have sweet treats for your holiday without loading up on sugar and carbs. Check out these delicious recipes.
Times are stressful especially when we are trying to get work done. Exercise, both mental and physical can help.
Want to be healthier this year? Check out these simple things any mom can do to be healthier this year.
Here are my tips on how to handle intermittent fasting and eating low carb/high fat when you have young kids.
Check out these 13 tactics you can easily use to get better more quality sleep.
Exercise is not just about getting skinny and building muscle. Exercise can actually help you achieve your life goals whether or not they are health related. Find out how.
As a busy mom, sometimes its hard to take time out for yourself. We have so many other obligations and priorities that we sometimes put ourselves last. Other times, the way that we treat ourselves in not the best or healthiest. Our "me time" becomes have a sugary or salty treat in front of the TV after the kids are in bed. But, in order to be our best selves and the best possible mom, we have to put our own health as one of our top priorities.
Exercise can give you a high and give you energy to start your day. It can help you clear your brain and enable you to focus. It can give you the strength and endurance to get through a long day. It keeps you healthy and your heart pumping. It boosts your mood. If nothing else, it helps you shed unwanted lbs. So here are 7 tips to help you ensure that you get your workout in!
1. Have a goal of working out everyday - but don't be hard on yourself. On average, you want to work out around 5 days a week. Some people schedule their rest days. I'm not one of those people. I find that if you schedule your rest day and then something comes up another day that prevents you from working out, you beat yourself up for missing an extra day. I make my goal to work out daily and if something does come up or I'm not feeling well, I count that as my rest day. This enables you to have a lot less guilt.
2. Workout in the morning - I find that the best time to workout is before anyone else gets up. This means I'm up at 6:00 am, have a protein shake and start my workout. I generally don't have scheduling conflicts at this time and things don't generally come up. Therefore, it is a whole lot easier for me to make sure I get my workout in. I also have the living room to myself (aside from the dogs) so I can spread out and make as much noise as I want.
3. Workout at Home - Going to the gym is nice, but it requires a lot of effort and planning. You need someone to watch the kids, you have to pay a membership whether you get to the gym or not, you actually have to take the time to go there and come back on top of your workout time, and you have to wait for equipment or come early to make sure you get your spot for class. At home, these things are not an issue. A 30 minute workout will actually take 30 minutes. Once you have your equipment, there is no additional cost. And, no babysitter is required.
4. Have your equipment easily accessible - Set aside a space in your home where you will workout. This might be your living room or your basement or the garage. Have all of your workout out equipment all together, easily accessible in this room. I workout in my living room, so in one corner I have my weights, my stretch band, my ball, my yoga mat and my fold away elliptical. I also have one location for all of my fitness DVDs. When I want to workout, I just grab the equipment I need for that workout and I'm ready to go.
5. Be selective when purchasing DVDs - Have you ever purchased a DVD and then never used it because you didn't have the time or the right equipment? Do your research up front so that when you get a DVD, you are actually able to use it. My first requirement when buying a DVD is length. I want to be able to get my workout done in about 35 minutes, 40 max. That way I have time to get a quick shower in before waking up T. So, if a DVD doesn't meet the time requirement, I don't get it because I know I will rarely, if ever, use it. Next I look at what equipment is required. Generally, I go with DVDs that either come with the equipment required or makes use of equipment I already have. If you get a kettle bell workout and don't have a kettle bell, well you not going to be able to use it until you get one...
6. Get your kids involved - If you have a teeny guy or gal, do baby wearing workouts where you do exercises while wearing your baby in their carrier. The baby is your weight and you move up in weight as your baby gets bigger. This is actually fun for the baby too and some good quality time together. For bigger guys (depending on how big) you can still use them as your weight. Toddler chest presses and over head presses anyone? How about a plank with a toddler on top? Squats while carrying your little guy! Workout with your hubby and get everyone involved. For even bigger kids, get a couple light weights and encourage them to join in. It's never too early to develop a healthy lifestyle.
7. Set a workout goal - When you have a goal to achieve you are much more motivated to do the work it takes to get there. Decide you want to be able to do 60 squats in a minute, or drop a dress size in 4 weeks, or get through the whole workout DVD without having to hit pause. Wherever you are fitness wise, there is always a new goal you can set. Make your goals specific and achievable. Not easy, but achievable. You want to obtain your goal, not be depressed when your deadline comes and you fall short.
In the end, working out is super important to being the best mom you can be. You have energy to chase and play with your kids. You model a healthy lifestyle. And you will definitely feel accomplished when you finish a good workout. Try to add workouts to your routine little by little and you will definitely notice the difference in all aspects of your life. In fact, with that extra boost of energy you may find you actually save time in your day because you are able to accomplish things faster and more efficiently.
Here's to healthy, happy mommies!!
Emily
Let me send you a whole list of tips to help you make more time for yourself and your goals! Plus you will get weekly emails with more tips and advice.
You have successfully joined our subscriber list.
There are good things and not good things about the new vaccine. It’s important to know it all so that you can make and informed decision.
Podcasts are a great way to learn new things while performing tasks like cleaning, commuting, or cooking. I love using them to learn about health and wellness.
Most people who are hospitalized due to Covid 19 have underlying chronic conditions. Find out how you can get healthier so that your body can fight the virus.
You can have sweet treats for your holiday without loading up on sugar and carbs. Check out these delicious recipes.
Times are stressful especially when we are trying to get work done. Exercise, both mental and physical can help.
Want to be healthier this year? Check out these simple things any mom can do to be healthier this year.
Here are my tips on how to handle intermittent fasting and eating low carb/high fat when you have young kids.
Check out these 13 tactics you can easily use to get better more quality sleep.
Exercise is not just about getting skinny and building muscle. Exercise can actually help you achieve your life goals whether or not they are health related. Find out how.
Scientists have shown that your brain really does change during pregnancy, but the effect is not what you might think.