Bouncing Back Post Baby

Having kids takes a toll on your body, one that I wouldn't trade for the world.  I have been blessed with two amazing boys. Drake was 7lbs 7 ounces and Dylan 7 lbs 13 ounces. They were almost exactly two years apart and the pregnancies were about the same.  I gained around 33-35 lbs, stayed active up until delivery with strength training, elliptical, step aerobics, and yoga, and overall couldn't complain too much about how I felt. I ate my healthy normal meals and snacks. Due to my activity and health I would say that my labors were quicker and easier than most. I went all natural. I labored for around 6 hours with my first pushing for around 28 minutes. With the second I labored for around 2 hours and pushed two minutes. With both I was running and resuming my normal activities around two weeks later.

Writing this it is about three and a half weeks since I had my son. I currently have 10lbs of fat to lose to get back to pre-baby weight. I know this will come off in the next few weeks. The reasons for all of this detail is that I want women to know that exercising and taking care of yourself pre and post baby is huge. I have been so blessed and know that a lot of it had to do with the choices that I have made with my wellness.

Is it challenging? Of course it is. I have been having to remind myself of all of the things that I tell my clients over and over.
-Running is hard. I have to take it slow and build back up my mileage as not to not injure myself.
-Weight does not come off overnight and I have to have patience.
-I have to keep asking myself what I need. If I am tired I need to sleep not eat. If I am thirsty I need to drink and not eat. If I am stressed I need to take some deep breaths, go for a walk, or talk to someone and not eat. Food is not comfort.
-I do need to consume enough calories with nursing and exercising. It is making sure they are wholesome. It is important to not feel guilty about consuming the amount of calories my body needs.
-Planning and prepping for meals is key to success. With limited time with two kids this step can not be overlooked.
-Scheduling my workouts in, but being flexible (in case of a crabby baby or needed nursing session).

I always say that wellness is a lifelong journey, because our lives are constantly changes. Having a baby is a great example of this, but moving, starting a new job, getting married, being injured and many more fit the bill.

If you know of anyone who is pregnant, just had a baby, or thinking about having a baby I would love to talk to them about their wellness plan. Everyone's experience is different, but I would love for them to have as great of experience as I did and the quick recovery.

Morgan's Success Story

It is amazing when you visualize success in your mind how focused you will be. I have all clients create a wellness vision before they start working with me. You can't create a game plan if you do not know where you want to go.

Morgan has done a great job with creating her vision and following through. She says, "I decided how I wanted to live my life, how I wanted to look and feel, and I automatically started making better decisions." This is a huge step. If you keep your vision in the forefront of your mind the thousands of decisions you make everyday will lead you where you want to go.

Morgan had to start somewhere and it was all about those little things. She advices others who are looking to make a change to "Just start! Even though it may take some time, small changes all add up to big results in the end!"

Here is more on Morgan's journey:
"I have always considered myself to be an “active” person. Throughout high school, I played a sport every season, so I never had to think about working out on my own, and I never thought about my eating habits. When I got to college, I found it much more challenging to maintain my weight and make healthy choices. Between drinks, late night snacks and a lack of activity, I would say I definitely gained the dreaded “freshman 15” and much more! I would work out here and there, but I never really stuck with it. I stayed on this same path throughout college, graduate school and my first couple of years working. I wasn’t happy with my body, but didn’t feel like I had the motivation, dedication or tools to make any kind of change.

In November 2011, I decided to join a gym. My initial assessment with a trainer there was NOT fun. She weighed me, and I was absolutely shocked by the number I saw – I knew I needed to do something. I started working out and making more conscience decisions about what I was eating. On my own, I was able to lose around 15 pounds which was a tremendous success in my eyes. About that same time, my sister Erin started working out with Ashley. We could all see that she was having great success, and she would always talk about the great workouts and support Ashley gave her. I knew I needed that extra push to really propel me in the right direction, so I decided to start working out with Ashley. I still had a lot of weight to lose and needed help making health and wellness a part of my everyday life. Ashley gave me that, and so much more. She is constantly sending new recipes, workouts and motivational/inspirational things to read. I can honestly say, without a doubt, it was the best thing I have ever done for myself. I have never felt better or healthier in my entire life."

In losing over 35 pounds and changing her bodyfat percentage dramatically. The biggest challenge Morgan has had is to ensure that this remains a lifestyle change not just a diet. It is long term for her and that is how it should be. I want everyone to make changes that are going to last a lifetime!

It is about tweaking and finding a plan for each individual. Morgan says, "The thing that surprised me the most about this journey is how easy it was once I figured out how to make it work for me.  I have never once felt like I was depriving myself of food or stressing myself out trying to get a workout in. I have genuinely enjoyed this process, and I am learning and trying new things all the time!

Congratulations Morgan on your great success!

To get started on your own wellness vision check out one of my last blog postings:
http://changeinyouwellnesscoaching.blogspot.com/2012/03/creating-welllness-vision.html

 

Super Circuit Workout

For this workout you will need two set of dumbbells. One set for shoulder presses and a little heaver for squats. You will need a cone or towel and either space to run around or a step. This workout is strength based, but will keep your heart rate elevated the whole time. Try to keep yourself moving grabbing a drink and taking a short break maybe halfway through only if needed. For the workout itself you are going to perform the strength exercise listed and then either make a lap around your workout space (track is good if an option), do 15 jumping jacks, or jog up and down on a step or your bottom stair for :20 seconds before quickly moving onto the next exercise. Go through the whole circuit at many times as you can in 25 minutes. Many people are able to get anywhere between 3-5 rounds in. Push yourself to move quickly, but still focus on making each individual movement the hardest you can.

Warm-up:

Do 3-5 minutes of dynamic movements or holds. Some good choices:

Planks
Alternate forward and Lateral Lunges on each side
Squats
Grapevine across the floor crossing your right foot in front of the left and then behind when moving left and vice versa

Exercise Name	Exercise Description	Repetitions
Dumbbell Clean and Press	Stand with feet hip width apart, dumbbells in your hands knuckles forward dangling in front of your thighs. On an inhale use the backs of your forearms to perform a reverse curl bringing the dumbbells up towards your shoulders. On your exhale press the dumbbells straight over head. Inhale slowly lower them to shoulders and then exhale them down by the sides. Focus on using just the arms by keeping the legs stationary.	15
Cone Hops	Place a cone, towel, or dumbbell on the floor. Stand to one side of the cone with your feet hip width apart. Jump over the object with as much height as possible landing in. Repeat toward the other side.	20 total (10 in each direction)
Burpee with mountain climbers	Start standing tall. Place your hands on the floor. Step or jump back to a plank position. Draw one knee up towards your chest quickly extending it back out and then the other knee (mountain climber). Step or jump your feet back towards your hands and then either stand up or jump up. Work on keeping shoulders overtop of hands when in the plank position as well as the butt down for the mountain climbers	20
Squat Lunges	Hold dumbbells at your sides with your feet hip width apart. Perform a squat lowering your hips toward the floor with weight in your heels. After coming out of your squat perform a reverse lunge on one side being sure to pull back up with the front foot. Squat and then repeat on the other side.	10 lunges each side
Plank with Hand Taps and Plank with Toe Taps	Come into a plank position on your forearms. Keeping your hips solid you are going to tap your right hand out to the right side bring it back in and then tap your left hand out to the left side. The closer your arms are together the easier this is and the wider your feet are the easier this is. Then you are going to tap your right foot out to the right side bring it back in and then tap the left foot out to the left side. Be sure hips stay level and low this whole time. Both exercises are not about speed but control.	5 taps in each direction with both hands and feet
Super Crunch	Lie on your back with your knees and hips bent at a 90 degree angle with hands behind head and elbows wide. Perform a bicycle motion (bring opposite knee and shoulder together in the middle of your body) on both sides and then bring both knees and torso up in the middle for a double crunch.	10 total
Tri-Push up Regular Tricep Power	Perform a regular push-up with your hands wide. Be sure to make adjustments with your feet/knees where needed. Your tricep push ups are done with your hand right next to your chest with elbows grazing the side ribs. Your power pushups are like jumping jacks with your arms. When your arms are in the middle they are straight and when you power them out to the sides lower your body down into a full pushup position.	10 of each

 

Cool Down-There was shoulder/chest work along with forward flexion. Both the Pec wall and hip flexor stretches below would be great after this workout.

Pec Wall

• Stand against an object (a door frame works well) and form a 90/90-degree angle with your arms as depicted
• Draw your belly button inward.
• Slowly rotate your trunk forward around stationary arm until a slight stretch is felt in the anterior shoulder region.
• Hold for 20-30 seconds

Hip Flexor

• Draw your belly button inward
• Tighten glutes and perform a posterior (backward) pelvic tilt.
• Hold for 20-30 seconds
• Avoid arching low back!
• Motion occurs predominately at the pelvis, the back leg should not move.

Tammy's Success Story

All of the clients that I work with are very different in their goals and what strategies I use in order for them to be successful. Many people have goals of weight loss, but for Tammy that was never really her main focus. When I first started to work with Tammy we had to do a lot of corrective stretches, core stabilizing, and learning of movement patterns. Tammy used to joke that the things I had her do for her workouts in the beginning became warm-up exercises as she progressed. For Tammy being active on her own was not in the cards, but with time her intrinsic motivation soared. Movement is an essential part of her life for more reasons than one. Tammy has done a phenomenal job of changing her lifestyle!

Here is a little of Tammy's story:

I have never been athletic or exercised regularly. The closer I got to 40 the more I felt like a slug. I couldn’t get up stairs without breathing hard, I had chicken wings under my arms, and my usual routine of “eat less to keep weight at bay” was not working. I tried gyms and blew a disc in my lower back, or had back pain each time I went back. Money spent on gym memberships was going to waste. I knew I needed something more.

I am good if I have to keep an appointment. I like having a routine, but not having to be the one to research and design it. And I like variety not the same old same old. That’s when I decided to try a personal trainer. I contacted Ashley and the rest is history.

I worked with Ashley for over a year and a half and loved it. Ok, ok, I HATED sweating but I LOVED the results. I bought a piece of exercise equipment to do cardio on my own, seeing definite changes in my body, and feeling great. I was eating better. I was choosing more activities versus sitting on the couch. I really didn’t lose a ton of weight, but that was never my goal. My goal was to be in better shape and feel better and that’s what I got. Oh yeah and no back pain.

I was off exercising for 3 months due to an accident. I went back to Ashley – because I trusted her – and in no time I was back up to my earlier performance. I tear up when I think about it. At one point I couldn’t walk without a walker and now I am dancing with my hubby again. It’s the best.

The biggest thing that Tammy had to change in order to be successful:

I had to change my outlook on exercise. I had to realize that being active is a lifestyle choice, not just 30 minutes, 3 times a week.

What surprised Tammy most about this journey:

How much other people noticed the changes that I felt were teeny, tiny. My confidence improved and that was never an intention. I don’t mind sprinting now, though no 10ks for me...but I never say never now. I eat well, but never say no to a favorite. The biggest thing, how much I missed moving when I was laid up in bed and couldn’t move. I am so blessed to have the ability to be active; I plan never to take it for granted again.

Tammy's advice for others who are struggling:

There is no better use of your time, or your money, than investing in your health. You do deserve it. It is as important as ANYTHING else you will invest money in, I promise. If you want someone who really cares about you – Ashley is an excellent choice.

7 Habits of Highly Successful Exercisers

I am a big fan of Stephen Covey's book, 7 Habits of Highly Successfull People. From it I got the idea to create a list of habits for Highly Successful Exercisers. I hope this provides motivation if you are currently exercising to kick it up a notch or if you are not exercising at all to break it down and get started.

1. Be Proactive
It is your responsibility not only to show up to class or your workout session, but be well fueled and hydrated, have proper shoes and comfortable attire, and be ready to work.

2. Begin with the End in Mind
Set your goals. What do you want to get out of the exercise session or class? Take inventory and remind yourself of the reasons you want to exercise on a regular basis. Place inspirational pictures and motivational sayings where you will see them often. Surround yourself with others who have similar goals in mind.

3. Put First Things First
Is exercise a priority? Be sure that when you are planning out your week you keep the things that are most important to you on the top of your list. Write exercise in your calendar and treat it like any other important meeting. It is a meeting with yourself. If something does come up and you can not attend class ask yourself how you can still be active throughout the week. Be sure to follow through with that action.

4. Think Win-Win
When it is just one of those days that you do not feel very well or your muscles are sore think of how you can still make the most out of the situation. Try going to class and just taking it easy or choosing a form of exercise that will be not as strenuous on your own such as swimming or just walking. Movement usually makes you feel better.

If you are not seeing the results you thought you would stay positive and look at all the little things you have been doing well or the small changes that are taking place.

5. Seek First to Understand, Then to be Understood
Don’t assume you know exactly what to do in order to achieve your goals or even if your goals are what you should be working towards.  Be a sponge and take in all the resources that are around you. Don’t hesitate to ask questions of other exercisers around you, a friend, or a certified trainer. You will never know if you do not ask!
 
6. Synergize
Value the differences between you and other individuals in class, around the gym, or outside. Gain their insight into health and wellness. Most of the time they are going through the same things you are. Let them provide you with support and guidance.

7. "Sharpen the Saw"
Take time for yourself in all areas of wellness. Remember that wellness is all encompassing and one aspect affects all others. Stress management, nutrition, and exercise are interrelated and if you are just focusing on one area the other areas will keep you from maximizing your results.

 

 

 

 

New Favorite Recipes

I thought I would share a few new recipes that I have been utilizing the last few weeks. The Muffin Frittatas are a great standby breakfast and provides no excuses as to why the most important meal of the day or any other meal should be skipped or unhealthy. I know I love peanut butter and the spread below is a great way to cut the calories, but still get the flavor we are after. The sorbet is the perfect replacement for puddings, jellos, ice cream, or other calorie laden or preservative filled treats.
Enjoy without guilt!

MUFFIN Frittatas

Whip up a batch of these creamy, delicious frittatas for easy grab-and-go breakfasts, or eat them as appetizers or a high-quality snack. They're so easy to make ahead, freeze and reheat that, you almost can't go wrong! Prep time is just 10 minutes. For a lighter option, use reduced-fat cheese.

6 eggs
1 cup shredded Cheddar cheese (4 ounces)
3/4 cup chopped zucchini
l/4 cup chopped red bell pepper
2 tablespoons chopped red onion
1/2 cup milk
l/4 teaspoon (tsp) salt
1/8 tsp pepper

Preheat oven to 350 degrees Fahrenheit. Beat eggs, milk, salt and pepper in medium bowl until blended. Add cheese,zucchini, bell pepper and onion; mix well. Spoon evenly into 12 lightly sprayed muffin cups, about l/i cup each. Bake until just set, 20-22 minutes. Cool on rack 5 minutes. Remove from cups and serve warm. Makes 12 mini frittatas.

Per Serving (2 mini frittatas): 164 calories; 11 grams (g) fat; 296 mg sodium; 3 g carbohydrate; 0 g dietary fiber; 12 g protein

 

PEANUTTY SPREAD

Yield: 6 cups; 12 (2-tablespoon) servings

Blending creamy peanut butter with silky tofu cuts the calories and fat by nearly two-thirds. Ifs the perfect high-protein snack whether spread on a whole grain cracker or used as a dip for apple slices or raw veggies. And one dollop makes a wickedly good topping for your favorite fat-free chocolate pudding...

 
1 cup silky tofu, drained (about 9 ounces)
3 cup peanut butter
4 teaspoons honey
2 teaspoons lime juice

Place the tofu, peanut butter, honey, and lime juice in a blender or a food processor. Blend or process until smooth. Add a few teaspoons of water if necessary. Store in the refrigerator.

Nutrient Analysis per serving

80 calories; 5 g protein; 4 g carbohydrates; 5 g total fat; 1 g saturated fat; 1 g polyunsaturated fat; 3 g monounsaturated fat; 0 mg cholesterol; 1 g fiber; 36 mg sodium

EASY RASPBERRY SORBET

Yield: 4 servings

Not being able to cook  is no excuse to not make this simple treat. The sky's the limit for flavor possibilities because you can use different berries or fruits, such as peaches or mango.

 

2 cups frozen raspberries (or other frozen fruit)
3 tablespoons apple juice or orange juice
1/2 teaspoon cinnamon or vanilla extract (optional)
Fresh mint leaves
 
Place the fruit, juice, and cinnamon or vanilla, if using, in a blender or a food processor. Blend or process until smooth, scraping down the sides of the container as necessary. Add extra juice if needed. Best if served immediately, although it can be frozen. Garnish with fresh mint.

Nutrient Analysis per serving
37 calories; 1 g protein; 9 g carbohydrates; 0 g total fat; 0 g saturated fat; 0 g
polyunsaturated fat; 0 g monounsaturated fat; 0 mg cholesterol; 4 g fiber; 1 mg
sodium

No Excuse Workout!

I know that many people feel that if they don't have an hour to workout that it is not worth it. Well again I want you working out smart not longer. Here is a workout that will take no more than 30 minutes to do and will leave those muscle quivering.

Equipment:
Download Tabata app for smart phone or tablet/ipad
Medium/Heavy resistance band or dumbbells (10-35 lbs), A Kettlebell if you have one (15-50 lbs)

Part of the workout is using the Tabata format. This is again 20 seconds of high intensity work with either 10 seconds of rest of holding. Be sure to work as hard as you can starting each 20 second boot of work and make modification if/when needed. STOPING IS NOT AN OPTION!

Warm-Up
Jog in place or forward and back for :60.

Plank Lateral Walk- Start in a plank position. Step your hand and foot out to the right bring it back in and then step the hand and foot out to the left. Repeat 4-8 times per side.
Squat Chops- Hang onto a light dumbbell (5-10lbs.)in both hands. When you are in a low squat position the dumbbell with be down between your legs. As you come to the top of the squat by straightening your legs use your core to lift your arms straight overhead. Repeat 10-12 times.

Tabatas
#1 Perform two :20 bouts of Spider Push ups followed by 2 :20 bouts of Tricep Push ups. Repeat for a total of 8 rounds.
Spider Push ups
L3-While at the bottom of your push up draw your right knee to the right elbow perform another push up and this time draw the left knee to left elbow
L2-Perform a push and at the top of the motion draw the right  knee to the right elbow perform another push up and this time draw the left knee to left elbow
L1-The push ups can be done on the knees and then draw the knee to elbow. If you are in between do the push up on the knees and pop up on the toes for the knee pull in.



Tricep Push ups
To find the correct position with your hands lie on your stomach and place your hands right on the outsides of your chest. Elbows with graze your ribs as you lift and lower. Your nose will aim right in front of your fingers.
L3- Perform a power push up by propelling yourself off the ground and landing low in the tricep push up position.
L2-Perform a regular tricep push up on the toes.
L1-Drop down to one or both of your knees. Know that moving your knees underneath you and sticking your butt up might be needed to keep your nose in front of your fingers.

#2 Perform two :20 bouts of Power Lunges followed by :20 of Lunge Jumps on your right leg, :20 of Lunge Jumps on the left leg, and then two bouts of Power Lunges.
Power Lunges
L3-Hold onto dumbbells. One in each hand down by your sides, or one at chest height. It would be even more challenging to hold one dumbbell over your head. Start in a low lunge position with your right leg forward. You are going to power your legs pushing through your right heel getting as much height as possible and landing in a low lunge position with the left leg forward. Continue switching legs as fast as possible yet adding as much intensity as you can.
L2- Perform the above exercise without weight either hands over head, on head, or moving in opposite direction as legs to help with the propulsion.
L1- Narrow your lunge so that you do not go as low or need as much power. You could also perform reverse lunge with weights if the power bothers your knees.
Lunge Jumps
L3- Weight yourself with the same options as the power lunges. Stand in a low lunge position and jump up and down not switching legs. Think about landing softly.
L2-In a low position with no weights jump up and land low back in your lunge position.
L3- Perform pulsing lunges never leaving the floor.

#3 Perform two :20 bouts of Bent Over Rows either with a band or with heavy dumbbells followed by 2 :20 bouts of reverse flies. Repeat both for a total of 8 rounds.
Bent Over Rows
Stand with hip width apart and hinge forward at the hips so that your back is flat and head in line with the spine. Hang onto the band (place the band underneath feet for anchor point) or dumbbells with knuckles forward. As you exhale draw the elbows up as high as possible without moving the body squeezing the shoulder blades together behind you. Adjust the tension/weight so that you can barely complete the :20. If your lower back is bothering you know that staggering your legs can help.
Reverse Flies
Stand with your feet wide for a nice stable base of support. Hinge over like the above exercise. Keeping your arms as straight as possible raise the dumbbells out to the sides of the body squeezing your shoulder blades.

NOTE: To up the intensity with all the exercises holding for the ten seconds between the exercises with do it!

Grand Finale
Perform Kettlebell Swings for :60 followed by small single leg jump forward and back for :30 each leg. Repeat 3 times.

For more on the kettlebell swing take a peak at this video:http://www.youtube.com/watch?v=q0jalJ-3e7U