tag:blogger.com,1999:blog-50772761948805674622024-03-19T15:38:48.898-05:00HeartStrong FitnessBecause we need to live a healthier lifestyle!Anonymoushttp://www.blogger.com/profile/17622327345501770535noreply@blogger.comBlogger60125tag:blogger.com,1999:blog-5077276194880567462.post-63012816860004601962017-11-11T14:07:00.003-06:002017-11-11T14:07:23.097-06:00I'm done with LPP...Ya, you know me!<div class="font_8" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.0" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #4a4c67; font-family: helvetica-w01-light, helvetica-w02-light, sans-serif; font-size: 14px; font-stretch: normal; line-height: normal; outline: 0px; padding: 0px; text-align: center; vertical-align: baseline;">
What's LPP? </div>
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Low back pain,</div>
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Poor posture (or belly pooch),</div>
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Peeing a little....</div>
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So are you done with it too?</div>
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Did you even realize you had the trifecta of signs for pelvic floor weakness and Diastasis Recti? (Diastasis recti is splitting of the abs that can happen during pregnancy and doesn't always heal on its own.)</div>
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I may not LOOK like I have Diastasis Recti (DR) (the "mommy pooch") but I have what I call the "invisible signs" of DR and pelvic floor weakness. Constant and daily low back pain, poor posture and peeing (you mean, sneezing isn't supposed to do that to you!?) </div>
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*Many of you might have a "mommy tummy" that just won't go away- that is another common sign of DR s...one that is just as annoying as pain if not worse because you SEE it and it affect you daily to not get the results you work so hard for. Not everyone has that, we have pain. </div>
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I have been vocal in the past about my Diastasis Recti after both pregnancies. Also talked about how I was managing to heal it and protect myself from pain. I did physical therapy for pelvic floor related low back pain but never finished the whole series and didn't do it religiously enough. Then I got busy, and excited about lifting heavy, I didn't continue to take precautions and pain came back, with a vengeance!</div>
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In the past I couldn't even lift my leg to put socks on, physical therapy helped with that over a year ago. But like I said, it's back...and just recently I've begun to have so much pain that I didn't want to walk, let alone lift. Any baby wearing (my favorite way to get around) was not comfortable. My DR split has widened again also.</div>
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So I am back to focusing on posture and pain while healing, and have been given an awesome opportunity to try the MuTu System to try and accomplish this.</div>
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I will still be working out, I have classes to teach! But you may notice modifications to my form (see picture...) pushups are not ok with DR but I have to instruct workouts as the class needs and my problem is not 100% my DR split, it's more of a pelvic thing.</div>
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So keep your eyes and ears out for how it's going along the way. It's a 12 week program and I plan to be done before my 36th birthday! Next update will be in a few weeks.</div>
HeartStrongFithttp://www.blogger.com/profile/09741646906995999987noreply@blogger.com0tag:blogger.com,1999:blog-5077276194880567462.post-70248990922215090922017-10-03T14:13:00.000-05:002017-11-11T14:14:29.660-06:00How am I the StressLess FatLoss person??<span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.1.0" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #4a4c67; font-family: helvetica-w01-light, helvetica-w02-light, sans-serif; font-size: 14px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">StressLess EXPERT....</span><br />
<span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.1.0" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #4a4c67; font-family: helvetica-w01-light, helvetica-w02-light, sans-serif; font-size: 14px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span>
<span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.1.0" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #4a4c67; font-family: helvetica-w01-light, helvetica-w02-light, sans-serif; font-size: 14px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Are you a friend or family member? Do you know me well? Have you simply </span><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.1.1" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #4a4c67; font-family: helvetica-w01-light, helvetica-w02-light, sans-serif; font-size: 14px; font-style: italic; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">MET </span><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.1.2" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #4a4c67; font-family: helvetica-w01-light, helvetica-w02-light, sans-serif; font-size: 14px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">me? Then you may either be thinking one of two things:</span><br />
<div class="flex_display c1" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0" id="comp-iyxcmpy8_SinglePostMediaTop_MediaPost__0_0_def_1" style="-webkit-box-orient: horizontal; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; box-sizing: border-box; display: flex; flex-direction: row; font-family: Arial, Helvetica, sans-serif; font-size: 10px; margin: 0px; outline: 0px; padding: 0px; position: relative; vertical-align: baseline;">
<div class="c1inlineContent" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent" id="comp-iyxcmpy8_SinglePostMediaTop_MediaPost__0_0_def_1inlineContent" style="-webkit-box-orient: inherit; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; bottom: 0px; display: inherit; flex-direction: inherit; left: 0px; margin: 0px; outline: 0px; padding: 0px; position: relative; right: 0px; top: 0px; vertical-align: baseline; width: 670px;">
<div class="flex_display flex_vbox" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1" id="comp-iyxcmpy8_SinglePostMediaTop_MediaPost__0_0_WholeSinglePost" style="-webkit-box-orient: vertical; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; box-sizing: border-box; display: flex; flex-direction: column; flex: 1 1 0%; margin: 0px; min-width: 0px; outline: 0px; padding: 0.01em 0px; position: relative; vertical-align: baseline;">
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<div class="s_usaAWRichTextClickableSkin" data-proxy-name="MediaLabel" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0" data-width="630" id="5989c6501435a43210373464comp-iyxcmpy8_SinglePostMediaTop_MediaPost__0_0_mediaText" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<div class="s_usaAWRichTextClickableSkin_richTextContainer s_usaAWRichTextClickableSkinrichTextContainer" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer" id="5989c6501435a43210373464comp-iyxcmpy8_SinglePostMediaTop_MediaPost__0_0_mediaTextrichTextContainer" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; height: 1092px; margin: 0px; outline: 0px; padding: 0px; position: relative; vertical-align: baseline; width: 630px; word-wrap: break-word;">
<div class="font_8" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.2" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #4a4c67; font-family: helvetica-w01-light, helvetica-w02-light, sans-serif; font-size: 14px; font-stretch: normal; line-height: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<br /></div>
<div class="font_8" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.3" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #4a4c67; font-family: helvetica-w01-light, helvetica-w02-light, sans-serif; font-size: 14px; font-stretch: normal; line-height: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.3.0" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1) that I'm the </span><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.3.1" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-style: italic; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">wrong </span><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.3.2" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">person to create a program about stressing less</span></div>
<div class="font_8" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.4" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #4a4c67; font-family: helvetica-w01-light, helvetica-w02-light, sans-serif; font-size: 14px; font-stretch: normal; line-height: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
or</div>
<div class="font_8" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.5" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #4a4c67; font-family: helvetica-w01-light, helvetica-w02-light, sans-serif; font-size: 14px; font-stretch: normal; line-height: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.5.0" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">2) I'm the </span><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.5.1" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-weight: bold; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">PERFECT </span><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.5.2" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">person to create a program focused on Stressing Less and balancing your life.</span></div>
<div class="font_8" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.6" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #4a4c67; font-family: helvetica-w01-light, helvetica-w02-light, sans-serif; font-size: 14px; font-stretch: normal; line-height: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<br /></div>
<div class="font_8" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.7" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #4a4c67; font-family: helvetica-w01-light, helvetica-w02-light, sans-serif; font-size: 14px; font-stretch: normal; line-height: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
I'm going to go with 1, for obvious reasons, but I'll let you know why it's 2. </div>
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<div class="font_8" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.a" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #4a4c67; font-family: helvetica-w01-light, helvetica-w02-light, sans-serif; font-size: 14px; font-stretch: normal; line-height: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
I was BORN to stress. I was a month early when I was born, just because, no other complications leading to it...I simply NEEDED to come early because I was worried I might miss something (at least that's my personal theory). And so it continued... I always worried about things. Being late, being the first asleep at parties (so I was always the last), worried about what my sister was doing, worried about what was for dinner at breakfast, worried about fire escape routes while falling asleep, worried I'd miss something important, making things important that weren't! The list goes on...</div>
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<div class="font_8" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.c" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #4a4c67; font-family: helvetica-w01-light, helvetica-w02-light, sans-serif; font-size: 14px; font-stretch: normal; line-height: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
I even got made fun of in college by a roommate/god friend (so it was lovingly yet he made a point) for putting on my schedule "brush teeth at 7:35am" "brush hair at 8:02am" "walk out door at 8:16am"....</div>
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I feel this quality helped me thrive in my corporate career. I was always on time, aka early, I sent in projects on time, I finished work early, I expected the same from people I worked with and I got things DONE. I excelled and got promoted on track as I had planned.</div>
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<div class="font_8" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.g" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #4a4c67; font-family: helvetica-w01-light, helvetica-w02-light, sans-serif; font-size: 14px; font-stretch: normal; line-height: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
Then I became a MOM....and that "great quality" that I thrived on started to not work so well. Stressing about baby falling...but falling ON something, splitting her head, breaking a bone from a tiny tumble, envisioning her choking on an entire chicken bone (um, not a dog, and I don't even eat chicken on a bone!), all very irrational. Naptime had to be done at the EXACT minute, on the minute. Bedtime had to be perfect, the same routine every time, at the right time. Needless to say, I stressed about everything. </div>
<div class="font_8" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.h" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #4a4c67; font-family: helvetica-w01-light, helvetica-w02-light, sans-serif; font-size: 14px; font-stretch: normal; line-height: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.h.0" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Add </span><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.h.1" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-style: italic; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">myself </span><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.h.2" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">into the equation, my routine, my workout, my nutrition and health, my work, my clients...and it was/is a disaster. Stress rules me.</span></div>
<div class="font_8" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.i" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #4a4c67; font-family: helvetica-w01-light, helvetica-w02-light, sans-serif; font-size: 14px; font-stretch: normal; line-height: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.i.0" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Therapy (and my husband, who is the epitome of relaxed and "stressless") taught me that I need to control </span><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.i.1" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-weight: bold; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.i.1.0" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-style: italic; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">it </span></span><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.i.2" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">or it controls </span><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.i.3" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-weight: bold; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.i.3.0" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-style: italic; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">me</span></span><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.i.4" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">.</span></div>
<div class="font_8" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.j" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #4a4c67; font-family: helvetica-w01-light, helvetica-w02-light, sans-serif; font-size: 14px; font-stretch: normal; line-height: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
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<div class="font_8" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.k" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #4a4c67; font-family: helvetica-w01-light, helvetica-w02-light, sans-serif; font-size: 14px; font-stretch: normal; line-height: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.k.0" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Born from my own life came the StressLess FatLoss program...using it helped me not worry about food or fitness during times of heightened-stress or during really busy and fun-filled times in life. It helped me drop some stress related fat gain without over-stressing my body and </span><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.k.1" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-weight: bold; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">BALANCING </span><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.k.2" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">my hormones to do so. It also helps me maintain my health and fitness during those busy times that would make it too stressful for me to fit in my hour-long, but needed, lifting workouts.</span></div>
<div class="font_8" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.l" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #4a4c67; font-family: helvetica-w01-light, helvetica-w02-light, sans-serif; font-size: 14px; font-stretch: normal; line-height: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
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Did you know that the much desired, long workouts can actually be counterproductive for hormone balancing and stress also? So taking a step back, letting go (Let it go...let it go... #girlmom) is necessary, though hard, for your health (and fat loss!).</div>
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Join me in getting happier and healthier while LEARNING to balance yourself, your nutrition and your fitness...whatever that means to YOU., in YOUR life. </div>
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HeartStrongFithttp://www.blogger.com/profile/09741646906995999987noreply@blogger.com0tag:blogger.com,1999:blog-5077276194880567462.post-242324733928616232017-08-09T14:08:00.000-05:002017-11-11T14:11:10.323-06:00My body as a trainer. Perfection is not happiness...do not be fooled.<div class=" flex_vbox" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$2" id="comp-iyxcmpy8_SinglePostMediaTop_MediaPost__0_0_def_6" style="-webkit-box-orient: vertical; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; box-sizing: border-box; flex-direction: column; font-family: Arial, Helvetica, sans-serif; font-size: 10px; margin: 0px; outline: 0px; padding: 0.01em 0px; position: relative; vertical-align: baseline;">
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<h1 class="font_5" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #4a4c67; font-family: helvetica-w01-bold, helvetica-w02-bold, helvetica-lt-w10-bold, sans-serif; font-size: 25px; font-stretch: normal; line-height: 1.2em; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
Happiness > perfection</h1>
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Here it is.</div>
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Me, no make up, no flex, no filter, no visible abs, after eating chips and drinking proseco....just me and my family. And yes, I'm a trainer. I study a lot, I read a lot, I love the science behind body and health, I love what I do, helping people be healthy. ⠀</div>
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I've been lean, I've placed 1st on stage (I own a sword!! see it below.), I've had abs, I've had delts that pop and glutes, I've also missed my husband and kids because I trained early and late, and missed mass quantities of food, wine, and pancakes just because my kid wanted a mommy-and-me date (and not trying to make them "fit my macros").⠀</div>
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⠀</div>
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But I've been on vacation a month now, I didn't have to workout to get to my "vacation body". This is me before vacation, on vacation and maybe even after vacation if I so choose. It's my lifestyle, I don't want</div>
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or need to be in pictures or on stage or have visible abs to be me anymore (and I did, don't get me wrong..been there, done that).⠀</div>
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Everyone should reach their "potential" at some point if they want. But my potential is being around for my kids, being happy, being there for my clients and understanding that having that wine, that cheese or that veggie...is because it fits my lifestyle of happy, healthy and balanced.⠀</div>
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<span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.b.0" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> </span><span data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.$centeredContent.$inlineContent.$SITE_PAGES.$m8i4f_DESKTOP.$inlineContent.$comp-iyxcmpy8.$inlineContent.0.$child.$0.$inlineContent.$1.$5.$0.$richTextContainer.b.1" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">StressLess FatLossis what gets me through the busy days. I love lifting but sometimes I just need to focus on health.</span></div>
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BALANCE IS PERFECTION</div>
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HeartStrongFithttp://www.blogger.com/profile/09741646906995999987noreply@blogger.com0tag:blogger.com,1999:blog-5077276194880567462.post-68719733906041574532017-05-31T16:44:00.001-05:002017-05-31T16:44:06.503-05:004 WEEKS TO...Glutes/abs/arms/utopia!! <br />
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<span style="color: #1d2129; font-family: Helvetica, Arial, sans-serif;"><span style="font-size: 14px;"><b>*buyer be aware*</b></span></span></div>
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I went and bought someone else's program for 2 reasons...</div>
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<br />1) I like to mix it up <span class="text_exposed_show" style="display: inline; font-family: inherit;"><br />2) to prove a point</span></div>
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I got a very famous fitness person's program for 4 Weeks To Shoulders! She is in magazines, tv...everything, I love her, we have kids similar ages, she's awesome. But I'll never look like her...she's won the Arnold almost 10 years ago. Which means she's been lifting heavy for many years. (Though this program, and all her programs now, say she only worksout at home and built what she has "at home"...but her muscle base has been there for well over 10 years so her at-home results are different than anyone else's).</div>
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I did this program, on point, which was just 2 days a week at home. And look at my shoulders. They look the same (no before pic...but I promise it's the same). Because you can't get AMAZING shoulders like someone else's in only 4 weeks. Especially when this person has about 10% body fat and has won international physique competitions.</div>
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You can't get an amazing butt in just 4 weeks (mine didn't change after our free glute challenge, did yours?). You WILL NOT have a six pack in 4 weeks...or 4 months for that matter if you have more than a few pounds to lose.</div>
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Changing your shape is possible, but you have to be consistent and it's more about the nutrition. I can shape my shoulders under my body fat but until I lose the fat, you won't see any decent shoulders (or abs, or biceps or glutes).</div>
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I did my own <a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/stesslessfatloss?source=feed_text" style="color: #365899; cursor: pointer; font-family: inherit; text-decoration-line: none;"><span class="_5afx" style="direction: ltr; font-family: inherit; unicode-bidi: isolate;"><span aria-label="hashtag" class="_58cl _5afz" style="color: #4267b2; font-family: inherit; unicode-bidi: isolate;">#</span><span class="_58cm" style="font-family: inherit;">stesslessfatloss</span></span></a> style workouts on 3 days and a heavy leg day another. I never lose fat right away when I try. It always takes my body about 2 weeks to see any drops.<br />So to say this lady's program didn't work would be inaccurate. It was simply misleading to anyone looking for a quick-fix. I'm starting round two this week and I know I'll see change after this one.</div>
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So PLEASE, buy people's programs and certainly do the free ones (that's why the last few I offered were free...because I didn't want people feeling they lost money when, in just 4 weeks, no visual changes were there).<br />But remember, you really need to focus on consistency, long-term and nutrition along with workouts. You can't work just one body part and expect the whole package to change.</div>
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<a href="http://www.stresslessfatloss.com/">www.stresslessfatloss.com</a></div>
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Live YOUR best life!</div>
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HeartStrongFithttp://www.blogger.com/profile/09741646906995999987noreply@blogger.com0tag:blogger.com,1999:blog-5077276194880567462.post-24813034313692715842017-02-02T13:23:00.000-06:002017-02-02T13:23:05.848-06:00HIIT&Dairy and...ACNE?Many know, I've talked about it (reluctantly) before. I have had bad acne since college. Like, can't smile because it hurts, feel like a monster, needles in the face type. I had a great doc in college and about 12 years ago they suggested it was my iodine sensitivity and refined sugars...wasn't going to work longterm for me. I needed more answers and when I found out I had celiac it got better, not 100%, but better. I also found out that dairy can cause it...but what was worse, and true for me, dairy and celiac plus lifestyle together made for the perfect storm. But guess how I've been able to eat some dairy here and there and be ok for a few months now. And I contribute my change to the HIIT workouts of my StressLess FatLoss workouts plus... some nutrition limits:<br />
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I'm always searching for things to help me keep my protein in my shaker cup and cheese on my plate!<br />
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I began my own workouts to the StressLess FatLoss program back in March, and over this last year I've been telling everyone who asks that I haven't had a breakout let alone an injection in my face since...March. It JUST dawned on me. My health turned around all at the same time....and I haven't looked back. Until now.<br />
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I love proof, mostly scientific proof, not just anecdotal proof form bloggers...so I did some research. And it all ended up with insulin and mTOR. (Muscle building and acne linked by this protein activated gene?)<br />
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<b>Dairy and acne:</b><br />
Many of us have heard and read that dairy causes acne, and that's not wrong, but as I said, I want to keep the dairy in my day and if I can at least find a limit for my gut to be ok, then I can also find a way to not get acne either.<br />
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"Acne should be regarded as an mTor-driven disease of civilization, like obesity, type 2 diabetes and cancer induced by the western diet." - <span style="font-size: x-small;">Pubmed.gov, Department of Dermatology, University of Osnabruuk, Germany</span></blockquote>
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Casein is a protein in dairy (the other is whey) and many believe casein is the root of most people's problems with dairy. But I'm like a 2 year old so I asked why? Well, casein has been found to potentially cause inflammation in some people. But it also stimulates insulin and mTOR is activated by insulin. mTOR also activagtes sebum, keratin and inflammation. This becomes a problem with its OVERACTIVATED. --Guess what else is caused by over-activated mTOR, PCOS and diabetes (Dr. Lara Briden (<a href="http://www.larabriden.com/insight-into-acne-dairy-sugar/">www.larabriden.com/insight-into-acne-dairy-sugar/</a>) .<br />
SO, it turns out insulin response to dairy, combined with inflammation response to dairy may be what causes the acne...therefore, you may actually be able to find your own limit of dairy intake if you really want to test it.<br />
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"Giving up all dairy can work but not for all. And it is really the type of casein (casein A)" - Dr. Lara Briden</blockquote>
Which is probably why I've seen success when cutting and limiting (it varies) dairy, not all animal milk is created equal, I eat goat cheese like it's going out of style, it has a different type of casein protein than typical American cow's milk (namely, holstein cows). I think two shakes a week and I've been ok both in the gut and on the skin. 2 shakes have not over-activated my insulin or inflammation response too much yet to cause problems. But I'm always testing it.<br />
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...So now how can we workout without over-activating mTOR? <br />
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<b>Workouts and acne:</b><br />
Sweat does not help acne...sufferers know this! But we still need to workout right? Solution: we can choose the RIGHT workout for acne sufferers.<br />
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You've read about the HIIT workouts of StressLess FatLoss and how they help balance your hormones; female, hunger and stress. But there's more to HIIT than that, it's about the specific hormones that are activated while doing HIIT, and afterwards. Fitness pros like HIIT because it activates mTOR (can activate muscle cell growth), it's quick and it builds muscle and burns fat nearly simultaneously. Long duration workouts increase cortisol, we don't want that if we're trying to lose fat (or cut acne). But elevated cortisol also inhibits mTOR...hense why HIIT is loved so much, because it'll activate the mTOR after the workout is over.<br />
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But when it comes to acne don't we want mTOR inhibited? Yes, but we still need it. HIIT makes mTOR activate later when the workout is over and for a shorter amount of time, unlike long bouts of cardio. So we do a HIIT workout which keeps cortisol lower and helps grow muscles...and doesn't cause long term exposure to mTOR so acne can be kept at bay.<br />
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<b>My conclusion:</b><br />
Everything you do affects your body and your acne... and what I found in my weeks of research are good evidence..but <i>dairy </i>is the factor that is DIFFERENT for EVERYONE (and one thing we love to eat..but don't NEED to *stay tuned for the why blog on that one).<br />
Hiit is so much more effective for fitness and health but it can also be effective in controlling your acne based on the hormone response. Dairy can be an inflammatory agent and affect hormones (insulin) as well, so you'll need to decided what your own limit on protein powder is and go from there. Both HIIT and Dairy consumption will affect your body and it's really a personal decision as to how much of each you can tolerate!HeartStrongFithttp://www.blogger.com/profile/09741646906995999987noreply@blogger.com0tag:blogger.com,1999:blog-5077276194880567462.post-26034712981443650682017-01-04T18:54:00.003-06:002017-01-04T21:53:53.326-06:00#IIFWhyI'mNotdoingIt... for now (IIFYM)<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKVNOVINkhbFBiBdKsFAXqDIWx7eKA9gjhI5fG1C9YXQTBuazxHJCWgq1j2L5B9sr-l57jflF3bpXzszyir0ljlU9CU0RNY28DEMdsj5rUjDIHi0r0pEvfEBz6uGBLPa80h8a46fJrJq8/s1600/nicci_howard-18.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKVNOVINkhbFBiBdKsFAXqDIWx7eKA9gjhI5fG1C9YXQTBuazxHJCWgq1j2L5B9sr-l57jflF3bpXzszyir0ljlU9CU0RNY28DEMdsj5rUjDIHi0r0pEvfEBz6uGBLPa80h8a46fJrJq8/s320/nicci_howard-18.JPG" width="213" /></a><span style="font-family: "verdana" , sans-serif;">It's been almost a year since I stopped logging all food...ALL food <span style="font-size: x-small;">(except carbs for a week or so to make sure I was at a decent level for myself)</span>.</span><br />
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<span style="font-family: "verdana" , sans-serif;">I had to take a break! I logged for so many years, learning about it in college when learning how to calculate nutrition, and then doing it for muscle building and fat loss over many different phases. A few competitions of calculating and weighing and stressing and playing Tetris with my food (which I actually really found fun most of the time, yes, I'm weird)...I was done.</span><br />
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<span style="font-family: "verdana" , sans-serif;">I logged for a few weeks post-competition because I had accountability to my coach and I didn't want to blow up (...see below!) but over 3 weeks I began to relax, and my mind wasn't there anymore. I had a 4 year old and a 10 month old, I was traveling for a few weeks, I had 2 holidays (Thanksgiving and Christmas no less!) and I just needed to take time off of weighing food and myself. I could feel my body going nuts, my hormones were going out of whack.. I had night sweats, my hair was falling out and my skin was so dry...among other things. I was still nursing but that didn't have anything to do with it because I was fine the rest of the time. It was my cortisol and thyroid, I thought, turned out it was low by blood test, but really I had adrenal fatigue. I've written about that before... many people who live high stress, busy lives with kids and jobs and friends and family and... (you get the point!) can have it. It's fairly common, and fixable.</span><br />
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<span style="font-family: "verdana" , sans-serif;">I took my doc's advice and paired it with the knowledge I had from my education in nutrition and fitness and got to work. BAM! #StressLessFatLoss was born and <b>1 year later,</b> I still haven't logged food and I'm in a better place mentally and so much better physically.</span><br />
<span style="font-family: "verdana" , sans-serif;">** The final picture below is after a 12 week round and then round 2 which incorporates heavy lifting days again..woo hoo!)</span><br />
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<span style="font-family: "verdana" , sans-serif;">Counting macros was so helpful when I was "bulking" and putting on muscle, and it was great for "cutting" rapidly...but for me, a busy mom, I needed to do something different and just be happy with who I am, where my body is and my health.</span><br />
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<span style="font-family: "verdana" , sans-serif;">If you're a regular person, and not a bodybuilder/competitor, then you get this. It's about health first, <i>then </i>looks, or at least it <u>should</u> be. If you work on health first, the fat loss comes SO much EASIER.</span><br />
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<tr><td style="text-align: center;"><span style="margin-left: auto; margin-right: auto;"><a href="https://www.blogger.com/goog_2121519831"><img border="0" height="309" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmcBghstQ86B8hqBpZDPDwUVxbIzsrKRzlTEgx9zsg9TItBFJLPk30SuNKbqowwZ-7jw5wD4EZ0l6jDuegb5DPJAwYx1K1wHx2uAclyeRdV48-1eiEaLZ5bgWxF-piH5ImCK7ySIt9n5E/s320/2017-01-04+08.22.30.jpg" width="320" /></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;">1 year of not weighing a morsel <br />
The best part: not sucking in in the last picture, <br />
sucking in the middle one (see: face)</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHEsGMCC9hVhF77o9y2fEAjKEXguO57zMjRcJPbvn3YjAuIag_xnuy-DySug8tb4CgAkUW74x_SBYJxbRhhTP8jOn_MIwuUSWLjff3kJC-tyz_HtrcHghTiiC1X9Hk3tN7gV68uJCAp54/s1600/AS2015pm+-2285.jpg" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHEsGMCC9hVhF77o9y2fEAjKEXguO57zMjRcJPbvn3YjAuIag_xnuy-DySug8tb4CgAkUW74x_SBYJxbRhhTP8jOn_MIwuUSWLjff3kJC-tyz_HtrcHghTiiC1X9Hk3tN7gV68uJCAp54/s320/AS2015pm+-2285.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Went from this to THAT ---> in 2 months</td></tr>
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<span style="font-family: "verdana" , sans-serif;">StressLess Fat Loss is a style of fitness and health that I've used with many clients, those with goals that it is similar to. Most of my clients still log food (IIFYM) because it's a WONDERFUL tool to help you learn what to eat, how much and a good balance. Because, let's be honest, many people don't really know WHAT they eat on a weekly basis. But when something that is supposed to be helpful, isn't...there's your sign.</span><br />
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<span style="font-family: "verdana" , sans-serif;">Check out the <a href="http://www.stresslessfatloss.com/" target="_blank">StressLess FatLoss</a> Program I have online, it's a revolving door so you can start when you can and follow the video workouts in order, using the calendar and the nutrition advice e-book and video and our FB group. It's all about balancing time, energy and hormones. So Protein and Veggies are the main focus for most of the program with the theory that you will learn to eat the right foods that are NUTRIENT DENSE and you'll fill up. Then over time, cravings for sugary/starchy things will subside and you can go back to eating Protein and veggies while mixing in fun foods on a weekly or bi-weekly basis. But i'm honest here, it takes TIME. Look at how long it took me, and I'm in nutrition and fitness for life. </span></div>
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YOU CAN DO IT. I'D LOVE TO HELP.</div>
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<a href="http://www.stresslessfatloss.com/">www.stresslessfatloss.com</a></div>
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HeartStrongFithttp://www.blogger.com/profile/09741646906995999987noreply@blogger.com0tag:blogger.com,1999:blog-5077276194880567462.post-79526063200643093672016-09-18T08:18:00.000-05:002016-09-18T08:19:20.212-05:00Balanced for Fat loss. Is the life possible? 5 ways to start.Living a balanced lifestyle is a great place to be, but what does that even mean?<br />
(keep scrolling for my list)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq-0DZN3sZQC-QiRnbi27-lWNZmFd74G3o4B5pOaPzwGy53lKx0JLb8zA0zUypkcUwBQq2UEgX1NU6k6PDsQzPg4-Der7OHaM4kvITmyYTcVdjmqvlUPHKAjOLRZzPwGnAjh64qPUMAAY/s1600/20160816_015241.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq-0DZN3sZQC-QiRnbi27-lWNZmFd74G3o4B5pOaPzwGy53lKx0JLb8zA0zUypkcUwBQq2UEgX1NU6k6PDsQzPg4-Der7OHaM4kvITmyYTcVdjmqvlUPHKAjOLRZzPwGnAjh64qPUMAAY/s400/20160816_015241.jpg" width="400" /></a></div>
We have all heard that stress is one of the worst things for our bodies in terms of fat gain, heart problems, gut health and overall wellness. Health-conscious people talk about living life in balance to help get your body in order and I completely agree with that sentiment. So does it work? How do you do it?<br />
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My New Years goal this year, 2016, was to be more "balanced"...I'm checking in on that now that we're well over half way through the year. I think I've definitely done a <i>BETTER </i>job at it but I'm certainly not going to claim I'm fully well-balanced! My kids, husband and business are not well balanced, is anyone's?? If yours is, please, pass on the secret....I beg of you. I do have to say, I'm so much closer now than I was last year at this very time.<br />
I've been able to balance fitness and life for better success in my goals. *score!*<br />
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I believe living a "balanced lifestyle" is VERY important but I actually believe it is more about <i>mentally </i>feeling<i> </i>balanced than physical balance (aka food and fitness).<br />
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Balanced means something different for everyone. A balanced lifestyle is different for every person so you truly need to find your own balance. But here's my list of how I'm trying to live a more balanced life for fat-loss and lifestyle.<br />
* I'm not a psychologist so if you're looking for mental stability/balance, I think you'll have to check in with one<br />
... but I can tell you how you can start the process physically.... :)<br />
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1) Wake up and drink water...it will refresh you, start your day off with something good in your body and keep you on track to staying hydrated.<br />
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2) Don't spend hours working out. You don't need to.<br />
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<li>Workout should be on your calendar, just like an appointment, even a 15 minute one.</li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDZKduuuEdlRKuE78nhgpbJ6UbSwXvy7aSgZGIqvQAt5afMwhfjojv4csRqnSPFBvnNBCkGw_z3Kbrdh0bRdcwcmjPTCq3hWgNm1pTdO1kI4GQZAtnlWslL1_Dz3D2dIYfdq1WozpL3ZI/s1600/FIT.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDZKduuuEdlRKuE78nhgpbJ6UbSwXvy7aSgZGIqvQAt5afMwhfjojv4csRqnSPFBvnNBCkGw_z3Kbrdh0bRdcwcmjPTCq3hWgNm1pTdO1kI4GQZAtnlWslL1_Dz3D2dIYfdq1WozpL3ZI/s200/FIT.jpg" width="200" /></a> 3) Get out of the gym!<br />
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<li>Walk, if you have time to facebook, snapchat or watch a 30 minute tv show, you have time to walk. You can even Facebook or snapchat <i>while</i> walking...just walk in the morning and/or at night for 20 minutes or more. It will help you think about your day, think about your next day and lower your cortisol...which will help you lower your midsection fat stores.</li>
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<li> Spend time with the family, spend time with yourself, that is part of living balanced. </li>
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4) Eat well 90% of your meals for the day. Protein and Veggies should be at every meal...then stop thinking about your food.<br />
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5) Ultimately: Don't think about the other things you need to do while doing the current thing you are doing.<br />
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<li> It will cause stress for you to think about work when you can't be working. Don't think about kids' laundry while getting in a 20 minute workout. Don't think about cooking dinner while eating lunch... *This is a hard one but just try!</li>
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Balance comes from what YOU feel works for YOU. But you can't be balanced if you're stressing about being balanced. So de-stress yourself.</div>
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PS. keep an eye out in the next 2 months for the exact workout and nutrition plan I used from the start to get more balanced in my life...it works..it's working for others too! Their success is happening as we speak. #stresslessFatLoss</div>
HeartStrongFithttp://www.blogger.com/profile/09741646906995999987noreply@blogger.com0tag:blogger.com,1999:blog-5077276194880567462.post-49853315992370926172016-09-06T14:21:00.000-05:002016-09-13T09:42:01.652-05:00How we don't gain on vacation....<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://scontent-dft4-1.xx.fbcdn.net/v/t1.0-9/14040158_10102556773497275_6271681680098009931_n.jpg?oh=032ed2eb9b5aaa9f22b4f12c571f64ca&oe=583CE605" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://scontent-dft4-1.xx.fbcdn.net/v/t1.0-9/14040158_10102556773497275_6271681680098009931_n.jpg?oh=032ed2eb9b5aaa9f22b4f12c571f64ca&oe=583CE605" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The crew</td></tr>
</tbody></table>
IT COMES DOWN TO <i> what you do every other day of the year....</i>read on:<br />
<i><br /></i>
So I'm back from our 14 day vacation in Bali, it was my sister, her husband and myself and my husband. It was SPECTACULAR. We grew up in Indonesia for a bit so Bali is not unfamiliar territory, but it has been quite a while! I'll include some fun pics...the culture and the company always make a vacation great.<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://scontent-dft4-1.xx.fbcdn.net/v/t1.0-9/13912599_10102547220721115_5186796765623169592_n.jpg?oh=79b6a8c5a38f44f0e2f28fda6043c30a&oe=585280B7" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://scontent-dft4-1.xx.fbcdn.net/v/t1.0-9/13912599_10102547220721115_5186796765623169592_n.jpg?oh=79b6a8c5a38f44f0e2f28fda6043c30a&oe=585280B7" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Monkey forest temple</td></tr>
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BUT as women we always seem to worry about weight...from losing it to gaining it, and ultimately food stresses us out so then vacation is not fun....<br />
<br />
How many times have you heard people say they're losing weight for their upcoming beach getaway...only to come home and say they gained 5-10lbs while on this amazing vacation?<br />
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<tr><td style="text-align: center;"><a href="https://scontent-dft4-1.xx.fbcdn.net/v/t1.0-9/14054105_10102559020738785_8103123242865758098_n.jpg?oh=4e7f84acbf604b992e93d86327bdc340&oe=5883DB0D" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://scontent-dft4-1.xx.fbcdn.net/v/t1.0-9/14054105_10102559020738785_8103123242865758098_n.jpg?oh=4e7f84acbf604b992e93d86327bdc340&oe=5883DB0D" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">local foods...veggies, meat, rice</td></tr>
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Do you ever go on vacation and look forward to (or salivate just planning!) the food and all the different dishes you're going to indulge in because you were so strict before you left? Do you go hog wild on vacation and eat everything and anything because "it's vacation, why not?"?<br />
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Why would you want to undo all of the very hard work you put in to get ready? It can take 4 months to get physically changed and take 1 or 2 weeks to put back on quite a bit....That just doesn't seem fair!<br />
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<br />
SO HOW do we vacation and never put on pounds? I don't step on the scale...lol. It's true.<br />
<br />
But for <i>REAL</i>: First, we love vacationing...I have even been called a vacationing PRO by a client (I'll take that title any day!). I grew up lucky enough to have parents that liked adventure and change, so we got to travel, and learn how to do it right (right according to us at least!). Vacation is something that is important for your health, even a stay-cation. I'm not talking about only going exotic places...but wherever you do go, make it worthwhile and use it as vacations are intended, to destress and relax (Sound familiar? The first steps in health and fat-loss, right?!), experience and learn.<br />
<br />
Second, we eat local. Why? well, it's cheaper! But also....because when you're not in America, you don't get served American sized portions, therefore we eat smaller amounts at meal times. Plus, you may find new, healthier dishes that you never knew you liked. So try new things. Local also means in-season fruits and veggies, staples in anyone's healthy diet. Focus, as always, on veggies and protein and the rest will fall into place naturally while on a vacation.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><img height="200" src="https://scontent-dft4-1.xx.fbcdn.net/v/t1.0-9/14040024_10102554814004115_5738490927096426212_n.jpg?oh=007b38be4a761b84958db13b159b9c4e&oe=5850B79C" style="margin-left: auto; margin-right: auto;" width="200" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Local fruit, Salak</td></tr>
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Third, we MOVE A LOT! And come prepared. Vacation is not a different lifestyle, it's <i><b>part of</b></i> the lifestyle.<br />
<br />
EVERY morning we'd get up, make coffee and walk either to town from the resort or along the beach sipping coffee or literally, my husband and I walked around the resort hallways just exploring...we have no time to beat, no clock to live by, just walk. That's the beauty of vacation, you get to go at your own time.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9zKKTMniPoXn1Z4h-jgS-MSBvPc4-mVnhFcxT9JLoUB-P4-nO1P8Ir-qmqWLT1drXBJeM6A0Iv_a3NdxyxYa2GPAfHB_xkqxgguHKwNOa8AIseUECULlTSYh954IJDRP0Oj8siNHRrQM/s1600/sup.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9zKKTMniPoXn1Z4h-jgS-MSBvPc4-mVnhFcxT9JLoUB-P4-nO1P8Ir-qmqWLT1drXBJeM6A0Iv_a3NdxyxYa2GPAfHB_xkqxgguHKwNOa8AIseUECULlTSYh954IJDRP0Oj8siNHRrQM/s200/sup.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">run followed by some SUP</td></tr>
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Most places have a gym, but you may not want to be in a gym a lot so.... Some days I'd go for a run then go back to the room and use the resistance bands I <b>brought with me</b> and do a fast circuit to pump up my muscles and get the blood flowing before heading out for the day to lay around and read. The BEST was sprints on the beach at night. Or push-ups while laying around...no one is looking, no one cares. You might even inspire someone to move too.<br />
<br />
We'd leave the hotel and WALK to lunch, and later walk to dinner, saying "no" to every taxi driver along the way...<br />
Besides walking you can do lunges down the hallway, you can snorkel, you can swim for 20 minutes, you can do water aerobics in the ocean...the options are endless. But we did make sure to do something EVERY DAY.<br />
<br />
<br />
By why do so many people plan vacation around the food, or get excited when the cruise has unlimited buffets 24 hours a day? Probably because they're not living a balanced life during normal times. They're so restrictive that when you get to a special place, all you can think about is food. It doesn't have to be that way! Food is fun, food is delicious and you can anticipate a great meal...but living to eat 4 burritos a day while in mexico, simply because you're there, is not the best way to approach a vacation. It's the best way to put on a lot of weight and get some serious heartburn!<br />
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If you live a balanced and active lifestyle before vacation, once you get to vacation you will still live actively. You won't feel the need to OVER indulge, or OVER splurge.... you can just <i>regular </i>indulge and <i>regular </i>splurge...it is vacation after all!<br />
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Take this workout with you sometime:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfQoK73H9GonwkffD3V0HP92LRY5lxpvNS2mupOfcLPBCK9pGrVeELUNL10CmjFqtxwkyNQ4qOhE4qULVDzAjbkfmmL4xIC_v8E10OF9z5fktY5mYDMvWSstRIqTalPBS26aZUBMTxFI8/s1600/Workout+tree.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfQoK73H9GonwkffD3V0HP92LRY5lxpvNS2mupOfcLPBCK9pGrVeELUNL10CmjFqtxwkyNQ4qOhE4qULVDzAjbkfmmL4xIC_v8E10OF9z5fktY5mYDMvWSstRIqTalPBS26aZUBMTxFI8/s320/Workout+tree.jpg" width="314" /></a></div>
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<br />HeartStrongFithttp://www.blogger.com/profile/09741646906995999987noreply@blogger.com0tag:blogger.com,1999:blog-5077276194880567462.post-64935989192903783672016-09-01T09:38:00.000-05:002016-09-01T09:38:00.231-05:00Is this real life? Your expectations and mine.<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXVvmGmqFd_V10d0twIAvO-hVT0hyphenhyphenoTI04e0zgJBtBtJoKLp9FibFWvMv-OyiE0kIrXudW9TU_j9tYSp7RJXOYFLhtDEakI7WHAVqaTLxBk8Ae5VV4JTwg55hjPsYkMx0w9TDiNYMxTv4/s1600/jump.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXVvmGmqFd_V10d0twIAvO-hVT0hyphenhyphenoTI04e0zgJBtBtJoKLp9FibFWvMv-OyiE0kIrXudW9TU_j9tYSp7RJXOYFLhtDEakI7WHAVqaTLxBk8Ae5VV4JTwg55hjPsYkMx0w9TDiNYMxTv4/s320/jump.jpg" width="320" /></a><br />
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<span data-offset-key="8hmab-0-0" style="font-family: inherit;">This is me. In real life. On a 14 day vacation. </span><span class="_5u8n" data-offset-key="8hmab-1-0" spellcheck="false" style="background-color: rgba(88, 144, 255, 0.14902); border-bottom-color: rgba(88, 144, 255, 0.298039); border-bottom-style: solid; border-bottom-width: 1px; font-family: inherit;"><span data-offset-key="8hmab-1-0" style="font-family: inherit;"><span data-text="true" style="font-family: inherit;">#notfilter</span></span></span><span data-offset-key="8hmab-2-0" style="font-family: inherit;"> I'm happy and loving life...and I don't care what you might think of my body or my lack of visible abs as a Fitness trainer. I don't care if other trainers want to see biceps,</span></div>
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<span data-offset-key="vba4-0-0" style="font-family: inherit;">or striations of muscle, or look down on me because I don't have those (and, sadly, many do). I want to live a healthy, balanced life eating pizza and salad or frozen yogurt with my girls....and that is what I do. That is what I tell my family, friends and clients to do.</span></div>
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<span data-offset-key="8ejre-0-0" style="font-family: inherit;">Trainers are always talking about living healthy and balanced...but as they say this they're standing there shirtless with their abs on display as they tell you to "go live life in balance, eat in moderation and work hard" and YOU TOO CAN LOOK LIKE ME with a six-pack. Don't believe everything you read or see (though filters and good lighting). That trainer is lacking. They don't have the empathy needed to see your situation as different from theirs or that your physical wants may not be the same as theirs. They don't have the knowledge and understanding of the biological differences that each woman has to deal with at different stages in life or that genetics does play a role in physical appearance...or that some people just don't want to work that hard, and that's ok too! </span></div>
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<span data-offset-key="be9t8-0-0" style="font-family: inherit;">Everyone is different...does this person have another career to balance? Friends that aren't as into fitness? Understand menopause or hormones?</span></div>
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<span data-offset-key="dn3o4-0-0" style="font-family: inherit;">- Kids? Have they every been though pregnancy and any or many of the complications both major and minor of pregnancy, birth and postpartum bodies or hormones?</span></div>
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<span data-offset-key="il2h-0-0" style="font-family: inherit;">- Do they have family members to take to lessons, practice or other mouths to feed?</span></div>
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<span data-offset-key="arfh1-0-0" style="font-family: inherit;">- Is this trainer truthful with themselves in how they feel? Are they going to parties but feeling guilty or are they able to enjoy themselves?</span></div>
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<span data-offset-key="41knp-0-0" style="font-family: inherit;">- Do they get to go on last minute Thai food dates with their husbands just for fun without guilt?</span></div>
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<span data-offset-key="ac2ri-0-0" style="font-family: inherit;">I'm not talking about diminishing the ability of a trainer simply because they DO have abs, it's just important to see if they're really happy and truly balanced WHILE having abs (the holy grail! ).</span></div>
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<span data-offset-key="8nf3o-0-0" style="font-family: inherit;">ABs are not my life. Family, Fitness and Health are my life, feeling GREAT and feeling STRONG (both mentally and physically) are my goals.</span></div>
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<span data-offset-key="2qisg-0-0" style="font-family: inherit;">I teach my clients about Flexible Dieting or tracking macros because it is a learning tool, it creates an understanding of nutrition and choices and how to actually make choices based on your own body and goals. It leads to more mindful living. And we can get pretty lean if we want or we can use it to learn to live a BALANCED life with lasagna at dinner or french toast at brunch and still lose body fat to be healthy. This is real life.</span></div>
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<a href="http://www.heartstrongfit.com/work-with-me.html" target="_blank">www.heartstrongfit.com/work-with-me</a>HeartStrongFithttp://www.blogger.com/profile/09741646906995999987noreply@blogger.com0tag:blogger.com,1999:blog-5077276194880567462.post-90049640925005915572016-08-29T12:01:00.000-05:002016-08-29T12:01:18.476-05:00Healthy mindset, food rewarding...What's a parent to do?!<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;">So my kindergartner came home yesterday and said they got candy at school for listening to something and missing recess...</span><br />
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<span style="font-family: Verdana, sans-serif;"><b>Her</b>: <i>"don't they know I have candy from the other days I already don't eat because I have too much? They give too much candy."</i><br />
*thoughtful pause*<br />
<i>"They should give homework instead of candy, that'd be better!"</i><br />
I definitely laughed because it's kind of ridic<span class="text_exposed_show" style="display: inline;">ulous😅.....<br /><br />I doubt many would agree with her...but I bet a sticker would make her happy! My kiddo loves sugar like normal kids but apparently she knows her self-imposed limits...PLUS they get other treats and ice cream WEEKLY...yep, weekly <a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/brainfood" style="color: #365899; cursor: pointer; text-decoration: none;">#brainfood</a>?? I in no way blame the teachers....My family is full of educators, I put no blame on other for what happens in my life, it's up to us to mold our children's choices and life skills.<br /><br /><i class="_3kkw" style="background-image: url("https://www.facebook.com/images/emoji.php/v5/ucb/1/16/1f366.png"); background-size: 16px 16px; display: inline-block; height: 16px; vertical-align: top; width: 16px;"><span class="accessible_elem" style="clip: rect(1px 1px 1px 1px); height: 1px; overflow: hidden; position: absolute; white-space: nowrap; width: 1px;">🍦</span></i> I'm not worried about obesity or childhood health issues because we eat well rounded meals and move, run, jump and play sports. I hope other families do too......but I worry about 2 worse consequences:<br />1) the sugar crash and subsequent bad attitude at home! I'm thankful I don't worry about childhood obesity, I hope we all learn to make our kids move and feed them right so you don't worry either. And those sugar attitudes?! We all need help with those....<br /></span><br />
<span class="text_exposed_show" style="display: inline;">But my other worry:</span><br />
<span class="text_exposed_show" style="display: inline;"><br /><i class="_3kkw" style="background-image: url("https://www.facebook.com/images/emoji.php/v5/ucb/1/16/1f366.png"); background-size: 16px 16px; display: inline-block; height: 16px; vertical-align: top; width: 16px;"><span class="accessible_elem" style="clip: rect(1px 1px 1px 1px); height: 1px; overflow: hidden; position: absolute; white-space: nowrap; width: 1px;"><br /></span><span class="accessible_elem" style="clip: rect(1px 1px 1px 1px); height: 1px; overflow: hidden; position: absolute; white-space: nowrap; width: 1px;"><br /></span><span class="accessible_elem" style="clip: rect(1px 1px 1px 1px); height: 1px; overflow: hidden; position: absolute; white-space: nowrap; width: 1px;"><br /></span><span class="accessible_elem" style="clip: rect(1px 1px 1px 1px); height: 1px; overflow: hidden; position: absolute; white-space: nowrap; width: 1px;">🍦</span></i> <i class="_3kkw" style="background-image: url("https://www.facebook.com/images/emoji.php/v5/ucb/1/16/1f366.png"); background-size: 16px 16px; display: inline-block; height: 16px; vertical-align: top; width: 16px;"><span class="accessible_elem" style="clip: rect(1px 1px 1px 1px); height: 1px; overflow: hidden; position: absolute; white-space: nowrap; width: 1px;">🍦</span></i> What about teaching a healthy reward system, both internal and external?! Reward good behavior with sugary food and they'll grow up feeling like food is a reward. Food is delicious and fun but should we start thinking of it as a reward or punishment then it takes a different meaning as a young adult or grown woman, especially one who struggles with food/ weight issues.... it starts young. Reward a kid for having a good naptime with candy (yep, it happend) and when she grows up she may feel it's a great reward to have pie every night because she had a great day at work (her edible smile or tasty pat-on-the-back). But then if she has weight issues she may need to cut back a bit... but how can she feel the success if that was her "good day" edible pat-on-the-back?!<br />(not an end of the month "I smashed my work goals" treat...as those can be rewarded because it should be <i class="_3kkw" style="background-image: url("https://www.facebook.com/images/emoji.php/v5/u79/1/16/1f44a.png"); background-size: 16px 16px; display: inline-block; height: 16px; vertical-align: top; width: 16px;"><span class="accessible_elem" style="clip: rect(1px 1px 1px 1px); height: 1px; overflow: hidden; position: absolute; white-space: nowrap; width: 1px;">👊</span></i>)<br /></span><br />
<span class="text_exposed_show" style="display: inline;">We can FEEL greatness without having to <i>feed </i>it. Each day should be celebrated but, in my opinion, save the treats for the big times.<br /></span><br />
<span class="text_exposed_show" style="display: inline;">📍 It starts young. Habits are too hard to break, set good ones first.<br /><br />This treat below was frozen fruit with a stick jammed in it. </span></span></div>
<img height="320" src="https://scontent-dft4-1.xx.fbcdn.net/v/t1.0-9/14064045_1049764201784401_1645569964993555180_n.jpg?oh=001a45f3e471cc39e6a7a81d6622c55f&oe=58519014" width="180" /><br />
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<span class="text_exposed_show" style="display: inline; font-family: Verdana, sans-serif;">They handed them out around our pool to the kids free during the day and the smiles and cheers were to DIE FOR. They get happy over the simplest things! <b>Let's teach them what's good brain food from the beginning. It really does start at home. Be their leader, teacher and example.</b></span></div>
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HeartStrongFithttp://www.blogger.com/profile/09741646906995999987noreply@blogger.com0tag:blogger.com,1999:blog-5077276194880567462.post-73870480585954584852016-07-19T09:38:00.002-05:002016-08-29T12:03:57.682-05:00We need the whole weight- loss story, not the abridged version....<div style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px; margin-bottom: 6px;">
Sometimes we see memes that call the scale a liar...I've called it a liar too <i class="_lew" title="smile emoticon"><i aria-hidden="true" class="_4-k1 img sp_fM-mz8spZ1b sx_5371b4" style="background-image: url("/rsrc.php/v2/yx/r/pimRBh7B6ER.png"); background-position: 0px -340px; background-repeat: no-repeat; background-size: auto; display: inline-block; height: 16px; vertical-align: -3px; width: 16px;"></i><span aria-hidden="true" class="_4mcd" style="font-family: inherit; font-size: 0px;">:)</span></i><br />
In reality, the scale just doesn't tell the whole story, but it tells you SOMETHING. It might be saying you ate a lot of salt, it might say you gained muscle, or fat, or had a busy day and didn't drink a lot, or you drank a ton, or your cycle is coming, or you're bloated...it tells us a TON, we just need to figure out what it's saying.</div>
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<a href="https://scontent-ord1-1.xx.fbcdn.net/v/t1.0-9/13606990_10102490694684745_1833197620899081563_n.jpg?oh=ba7fe6957b252df4f47d68cc6a9991eb&oe=58235BF7" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://scontent-ord1-1.xx.fbcdn.net/v/t1.0-9/13606990_10102490694684745_1833197620899081563_n.jpg?oh=ba7fe6957b252df4f47d68cc6a9991eb&oe=58235BF7" width="320" /></a>Take me for example. On Sunday we spent all day outside in <span class="text_exposed_show" style="display: inline; font-family: inherit;">the humidity (retaining water in the humidity) I felt bloated and my eyes were even a tad swollen when I woke up. On Monday the scale was up 3 lbs from what it was Saturday morning. 3 whole pounds.<br />Monday during the day, I only drank a few extra glasses of water but I began peeing All. DAY. LONG. for no real reason other than I was holding water from being outside the day before and finally letting it go.</span></div>
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<span class="text_exposed_show" style="display: inline; font-family: inherit;">Upon waking up Tuesday morning the scale is down the 3 lbs of water that I peed out all day Monday. And that was just from normal life hanging out outside and probably not hydrating enough.</span></div>
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Water can make a huge difference on the scale, so don't take what the scale says and make it ruin your day. If I had, I would have been saying that all the fun we had outside the day before ruined my next day...it didn't, it was fun and the scale can't say how much fun we had, only that I was out in the humidity! Don't let the scale be your FUN-METER.</div>
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I use the scale for my clients because it's part of the math...and it is a TOOL to tell us where you're at but we have to look at the whole picture (yesterday's activity, 2 days ago food, cycle, hormones, weather...) to figure out what the scale is telling us on that one day. From there I make decisions on what we change or if we change nutrition.</div>
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Things that make your scale go up...and then go down:</div>
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Being dehydrated</div>
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Being Overhydrated</div>
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Just eaten a meal</div>
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Not enough SLEEP</div>
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Heavy lifting workout the day before (muscles retain water)</div>
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Extra carbs than normal (holding water...not a bad thing)</div>
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Extra salt</div>
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Humidity in the air</div>
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hormones fluctuating</div>
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time of the month bloating </div>
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weighing before voiding bladder</div>
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wearing different clothes than normal (or wearing clothes at all!)</div>
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Dr office scales....check to see if it's on carpet, that makes it inaccurate</div>
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Different scale than normal</div>
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If you weight, weigh 2 or three times a week and then look at the TREND OVER TIME. Day today will be different, week to week is a better way of seeing how you progress. If you weigh every day, that's ok too...but take a weekly average and then compare it to the weekly average of the next week, that is a more fair comparison of progress. </div>
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And if you don't weigh at all...and it's working for you, you're in a good place in life and happy where you're at....be happy and don't change your ways!</div>
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HeartStrongFithttp://www.blogger.com/profile/09741646906995999987noreply@blogger.com0tag:blogger.com,1999:blog-5077276194880567462.post-65452573713348774742016-05-25T13:45:00.000-05:002016-05-25T13:45:03.383-05:00Fat GAIN, what foods to AVOID...the list.<span style="font-family: Arial, Helvetica, sans-serif;">....You seriously thought I'd fallen into THAT crowd? The "not-backed-by-science" one?</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">We get bombarded with lists day in and day out, it is one reason why I try and scroll in interwebs only a couple of times a day, I don't like seeing the ridiculous health headlines that I know are false or will only lead you down the wrong path.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">The truth is, fat gain is about eating too much and not moving enough. Period. Done. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">They've done, and recently published Mayo Clinic study (referenced in this article <a href="http://www.nytimes.com/2005/01/28/health/the-fit-tend-to-fidget-and-biology-may-be-why-a-study-says.html?_r=0" target="_blank">here</a>), that it's actually your daily movements that are the most effective lifestyle change you can make for fat loss. That, paired with nutrition, PROPER nutrition, will effectively lead you to your goals. <a href="http://www.cell.com/current-biology/abstract/S0960-9822(15)01577-8" target="_blank">This </a>study determined that nutrition was, in fact, more important than exercise for most active people. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQlv76I_E6fb8dHHULTWNqStYIGRSd0HRvxcqKuJWa62p8_JYYMMwHT12JE9zuMiWxMjXF2BI45lRbzCDoZJLOPeqQAXHAqzxtxmrI5LTuRNMeBRt8W3HVtZB9ByMNj-VH3q2J06sjCW4/s1600/lifestyle.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="317" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQlv76I_E6fb8dHHULTWNqStYIGRSd0HRvxcqKuJWa62p8_JYYMMwHT12JE9zuMiWxMjXF2BI45lRbzCDoZJLOPeqQAXHAqzxtxmrI5LTuRNMeBRt8W3HVtZB9ByMNj-VH3q2J06sjCW4/s320/lifestyle.jpg" width="320" /></a><span style="font-family: Arial, Helvetica, sans-serif;"><i>If you're just starting out on your goals</i>, start with nutrition, it will take a while to get the hang of it and create good habits, but once you start here, things will be easier and you'll feel better and more motivated. If you're trying to break through a <b>plateau </b>that you've been at for 4 weeks or 4 years, nutrition is definitely your next step... simply because there are times in life when you JUST CAN'T workout anymore minutes in the day so nutrition needs to be your next step.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>SO, here's your list:</b></span><br />
<br />
<ol>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Avoid all foods that will trigger you to overeat that same food or others. I.e. sugary/fatty treats.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"> Avoid foods that you KNOW you are allergic to or creates a negative response in your body/gut.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Avoid overeating ANY food...veggies, fruit included. You know, 3000 of broccoli is still 3000 calories.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Avoid overly sugary foods or drinks. Drinking calories is never a good idea!</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"> Avoid beating yourself up when you eat something tasty...just eat it, be happy and make a better choice next time.</span></li>
</ol>
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<span style="font-family: Arial, Helvetica, sans-serif;">Don't avoid any one thing if it makes you miserable to not eat it, and don't eat just one thing (greens? quinoa? anyone?) because some list out there said that it would help you lose fat. Eat what works for <i>you </i>and eat in a way that is sustainable for life. Doing that will make you happy and results will follow.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">As a personal trainer, who loves food, I can tell you that the best results I have seen in ANY client has come from nutrition compliance...<i>then </i>the workouts changed their body. Exercise is so important for health, as well as burning calories but you need to be eating to fuel your body first. Make it a lifestyle and the rest will fall into place once you start adding in your workouts</span>HeartStrongFithttp://www.blogger.com/profile/09741646906995999987noreply@blogger.com0tag:blogger.com,1999:blog-5077276194880567462.post-9590519576924889272015-11-21T13:39:00.003-06:002015-11-21T13:44:19.269-06:00Mom bikini competitor Post-Show recap<div style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 17.5636px; margin-bottom: 6px; margin-top: 6px;">
I think I'm going to go about this in reverse. I'll start with how the show went and what happens post-show because this is the most important part, in terms of health. Then you can check back and see how I prepped and how I feel about that (hint, it was hard!)</div>
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The show I did was the All Star Championships in Kansas City and it was a great time. My show day started off with a hitch, the make up person never showed up to our hotel room! But the weird thing is I wasn't stressing... (and she eventually showed, 3 hours later). Well the day was wonderful and after a healthier prep then I've ever done, I was relaxed and had fun the whole day but was I was SOOO looking forward to my trailmix and Platano chips (dried plantains) that I packed for post show treats. So I really just wanted to to be over :) </div>
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I am not one that likes to be the center of attention but when I get on stage I just feel like I'm showing my hard work and I nail it as best as I can, and I feel great about it. I'm in my own little world. I did stumble on the very last turn which did not help my placing. I was dead center in first callouts the whole time (usually a good thing, last time that happened I got 1st place) but on the last turn I stumbled and almost fell...should have practiced more. That's all it is, practice, and I really didn't spend as much on it as I should have. Well, I ended up with 3rd place after being center...or left of center at least...the whole time. I'm still super happy about that!! 10 months postpartum and eating Thai food and sushi up until the last week...yeah, I had a great time. Backstage everyone is so nice, they all talked about what they were going to eat and it was amazing how much they planned on eating, I was drooling. I would have LOVED to hit up some of those restaurants with them and have a doughnut or a burger and sweet potato fries...but I didn't.... Why is it different for some of us? read on:</div>
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I had ABs the next morning after the show when MOST don't, you know why? Because I didn't bing<span class="text_exposed_show" style="display: inline;">e that night...oh I WANTED to...but I didn't GET to. Everyone was getting showered off, dolled up and stuffed with food and drinks...while I went to the hotel, nursed for what felt like 3 hours straight, and ate a ton of rice cakes with peanut butter and jelly (the same snack I'd been eating all day), trail mix and platano (plantain) chips. That's it...no fries, pizza or anything fun. I even slept in my tan and bikini bottoms because I couldn't get out from under the baby.... It was gross. But I wanted cuddles. They were great.<br /><i class="_4-k1 img sp_UkKp2mjPS47 sx_a781c8" style="background-image: url(https://static.xx.fbcdn.net/rsrc.php/v2/yp/r/aeO1ik7i7-T.png); background-position: 0px -3978px; background-repeat: no-repeat; background-size: auto; display: inline-block; height: 16px; vertical-align: -3px; width: 16px;"><u style="left: -999999px; position: absolute;">💟</u></i><i class="_4-k1 img sp_UkKp2mjPS47 sx_a781c8" style="background-image: url(https://static.xx.fbcdn.net/rsrc.php/v2/yp/r/aeO1ik7i7-T.png); background-position: 0px -3978px; background-repeat: no-repeat; background-size: auto; display: inline-block; height: 16px; vertical-align: -3px; width: 16px;"><u style="left: -999999px; position: absolute;">💟</u></i><i class="_4-k1 img sp_UkKp2mjPS47 sx_a781c8" style="background-image: url(https://static.xx.fbcdn.net/rsrc.php/v2/yp/r/aeO1ik7i7-T.png); background-position: 0px -3978px; background-repeat: no-repeat; background-size: auto; display: inline-block; height: 16px; vertical-align: -3px; width: 16px;"><u style="left: -999999px; position: absolute;">💟</u></i><i class="_4-k1 img sp_UkKp2mjPS47 sx_a781c8" style="background-image: url(https://static.xx.fbcdn.net/rsrc.php/v2/yp/r/aeO1ik7i7-T.png); background-position: 0px -3978px; background-repeat: no-repeat; background-size: auto; display: inline-block; height: 16px; vertical-align: -3px; width: 16px;"><u style="left: -999999px; position: absolute;">💟</u></i><i class="_4-k1 img sp_UkKp2mjPS47 sx_a781c8" style="background-image: url(https://static.xx.fbcdn.net/rsrc.php/v2/yp/r/aeO1ik7i7-T.png); background-position: 0px -3978px; background-repeat: no-repeat; background-size: auto; display: inline-block; height: 16px; vertical-align: -3px; width: 16px;"><u style="left: -999999px; position: absolute;">💟</u></i><i class="_4-k1 img sp_UkKp2mjPS47 sx_a781c8" style="background-image: url(https://static.xx.fbcdn.net/rsrc.php/v2/yp/r/aeO1ik7i7-T.png); background-position: 0px -3978px; background-repeat: no-repeat; background-size: auto; display: inline-block; height: 16px; vertical-align: -3px; width: 16px;"><u style="left: -999999px; position: absolute;">💟</u></i><i class="_4-k1 img sp_UkKp2mjPS47 sx_a781c8" style="background-image: url(https://static.xx.fbcdn.net/rsrc.php/v2/yp/r/aeO1ik7i7-T.png); background-position: 0px -3978px; background-repeat: no-repeat; background-size: auto; display: inline-block; height: 16px; vertical-align: -3px; width: 16px;"><u style="left: -999999px; position: absolute;">💟</u></i><i class="_4-k1 img sp_UkKp2mjPS47 sx_a781c8" style="background-image: url(https://static.xx.fbcdn.net/rsrc.php/v2/yp/r/aeO1ik7i7-T.png); background-position: 0px -3978px; background-repeat: no-repeat; background-size: auto; display: inline-block; height: 16px; vertical-align: -3px; width: 16px;"><u style="left: -999999px; position: absolute;">💟</u></i><i class="_4-k1 img sp_UkKp2mjPS47 sx_a781c8" style="background-image: url(https://static.xx.fbcdn.net/rsrc.php/v2/yp/r/aeO1ik7i7-T.png); background-position: 0px -3978px; background-repeat: no-repeat; background-size: auto; display: inline-block; height: 16px; vertical-align: -3px; width: 16px;"><u style="left: -999999px; position: absolute;">💟</u></i><i class="_4-k1 img sp_UkKp2mjPS47 sx_a781c8" style="background-image: url(https://static.xx.fbcdn.net/rsrc.php/v2/yp/r/aeO1ik7i7-T.png); background-position: 0px -3978px; background-repeat: no-repeat; background-size: auto; display: inline-block; height: 16px; vertical-align: -3px; width: 16px;"><u style="left: -999999px; position: absolute;">💟</u></i><i class="_4-k1 img sp_UkKp2mjPS47 sx_a781c8" style="background-image: url(https://static.xx.fbcdn.net/rsrc.php/v2/yp/r/aeO1ik7i7-T.png); background-position: 0px -3978px; background-repeat: no-repeat; background-size: auto; display: inline-block; height: 16px; vertical-align: -3px; width: 16px;"><u style="left: -999999px; position: absolute;">💟</u></i><i class="_4-k1 img sp_UkKp2mjPS47 sx_a781c8" style="background-image: url(https://static.xx.fbcdn.net/rsrc.php/v2/yp/r/aeO1ik7i7-T.png); background-position: 0px -3978px; background-repeat: no-repeat; background-size: auto; display: inline-block; height: 16px; vertical-align: -3px; width: 16px;"><u style="left: -999999px; position: absolute;">💟</u></i></span></div>
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When you're a mom of 2 little ones that just want cuddles and need milk, it's what you do. Competition life is different for everyone. Mine did not consist of a total focus during workouts, uninterrupted cardio or splurge meals after winning a medal. It was all mommy all the time, feeding during workouts, getting toys during cardio, avoiding little fingers while riding the bike....even at 2am post show eating rice cakes. And I enjoyed every single minute!</div>
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HeartStrongFithttp://www.blogger.com/profile/09741646906995999987noreply@blogger.com0tag:blogger.com,1999:blog-5077276194880567462.post-3696722217983273892015-09-11T12:00:00.000-05:002015-09-11T12:00:04.821-05:00Micronutrients: Do I need them??<h2 class="font_2" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; font-family: nimbus-sans-tw01con, sans-serif; font-size: 24px; font-stretch: normal; font-weight: normal; letter-spacing: -0.75px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
What is a "MICRO" and why should I eat them? </h2>
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<span style="color: black; font-family: nimbus-sans-tw01con, sans-serif;"><span style="font-size: 12px; line-height: normal;">This is the second part in my mini-series about IIFYM; aka Flexible Dieting; aka Counting Macros. We learned that "macros" are protein, fat and carbohydrates and are the calorie containing components of all foods. But most foods also have vitamins and minerals that we need to eat...the MICRONUTRIENTS. So if all food is made of protein, fat and/or carbs where do the vitamins, minerals and fiber come from that we see on the nutrition labels? Well, the come from the same foods. These are considered "micronutrients" because they are only needed in small amounts...hence, "micros". These vitamins and minerals are important for growth, development and disease prevention.<br /><br />They are necessary and you must ingest them, they are not made by your body. They are found more readily available in healthier, whole, nutrient dense foods (meat, veggies, fruit, oats) and not so much in processed, boxed, packaged foods. Though packaged food can be fortified with vitamins it is wiser to get more natural "clean foods" (for lack of a better term). Plus, the more whole and less processed the food is, the more you get to eat of it because they are typically less caloric!</span></span><br /><br /><span style="color: black; font-family: nimbus-sans-tw01con, sans-serif;"><span style="font-size: 12px; line-height: normal;">When tracking macros for fat lass a person could easily hit their protein, fat and carbs by eating protein powder, cereal, donuts and pizza...this is actually possible. But this person's nutrition would be nearly void of all vitamins and minerals! Vitamin C, Calcium, Vitamin A, magnesium, iron...not enough of any of those in the foods this person is consuming, even though they are still hitting their macros. They will see fat-loss, yes, but they may hit a plateau sooner and they will certainly be hurting their overall health. Their immune system may take a hit. They may feel rundown. They will probably even have issues with bodily functions as well. This is why BALANCE in food choices is important.</span></span><br /><br /><span style="color: black; font-family: nimbus-sans-tw01con, sans-serif;"><span style="font-size: 12px; line-height: normal;">Now, you could get the same things from pill-form vitamins but you would need a lot of vitamins to get what you would need on a daily basis, plus, most people like eating food! I'm not against vitamins, I do take a good multi-vitamin myself, but only to fill in any holes I may have. I do not rely on my vitamin pill for my micro nutrients, so much so that if I don't take it I don't stress, I'll get it the next day.</span></span><br /><br /><span style="color: black; font-family: nimbus-sans-tw01con, sans-serif;"><span style="font-size: 12px; line-height: normal;">So how do you track them if you decide to count macros (iifym) for fat-loss? You find a good food tracking app and as you log you food you will see that, as long as they are entered off the label correctly, the vitamins are also being calculated. (Hint: when tracking veggies and fruit with no label I look up the USDA listing in myfitnesspal, it is usually spot on).</span></span><br /> </div>
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<span style="font-size: 12px;">Remember, this way of eating and constructing your meals is not a new concept but one that is well proven by <em style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">science</em>. It is a way to construct your daily intake of calories and nutrients that, as long as you stick to it, will give you the best results and body composition (muscle to fat ratio). It is not "calorie counting" but rather "macro tracking." </span></div>
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<span style="font-size: 12px;"><em style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">There are many great apps out there:</em></span></div>
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<span style="font-size: 12px;">MyFitnessPal.com (free- but the paid version will let you track specific macros)</span></div>
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<span style="font-size: 12px;">Macros by calorie count (android- free)</span></div>
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<span style="font-size: 12px;">Macros+ (Iphone)</span></div>
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<span style="font-size: 12px;">fatSecret.com</span></div>
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<span style="font-size: 12px;">sparkpeople.com</span></div>
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<span style="color: black; font-family: nimbus-sans-tw01con, sans-serif;"><span style="font-size: 12px; line-height: normal;"> **If this sounds scary or confusing and leaves you wondering how to even begin, I can help you with that. You won't weigh and track forever, it's a learning tool!</span></span></div>
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HeartStrongFithttp://www.blogger.com/profile/09741646906995999987noreply@blogger.com0tag:blogger.com,1999:blog-5077276194880567462.post-22707048617457735572015-08-30T16:51:00.000-05:002015-08-30T16:51:34.499-05:00Macronutrients, IIFYM?? Fat loss<h1 style="background-color: white; color: rgb(96, 96, 96) !important; font-family: Helvetica; font-size: 40px; letter-spacing: -1px; line-height: 50px; margin: 0px; padding: 0px; text-align: center;">
<span style="color: black;">Is Flexible Dieting for YOU?</span></h1>
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What is a "Macro" and why should I eat them?</h2>
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<span style="font-size: 14px;">*scroll to the bottom for a cheat sheet!</span></h2>
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<span style="font-size: 12px;">A "macro" is a short term for Macro-nutrient. Macro-nutrients are protein, fat and carbohydrates. These three macro-nutrients make up the calorie content of all foods. Any type of food will have a combo of protein, fat and/or carbs or it can be just one of these macros; oil, for example, is just fat. Peanut butter is fat, protein and carbs. All three of these macros have a caloric value assigned to them and however many grams of each macro a food has determines the total calories in the food. By reaching for macros during your day rather than just overall calories you will be eating for optimal fat-loss and body composition. All three are very important for overall health. Note, ALL three, we do not cut out a nutrient (i.e. carbs- because vegetables and fruit are carbs, we need those!) for weight loss.</span></div>
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<span style="font-size: 12px;">This way of eating and constructing your meals is not a new concept but one that is well proven by <em style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">science</em>. It is a way to construct your daily intake of calories and nutrients that, as long as you stick to it, will give you the best results and body composition (muscle to fat ratio). It is not "calorie counting" but rather "macro tracking." </span></div>
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<span style="font-size: 12px;">It is a way to eat the foods you like while still hitting the weight-loss or health goals you are shooting for. As long as you get foods to fit into the numbers calculated for your specific body, activity and goals then you can eat it...if it fits into your calculated macros for the day, it's fine! This is a wonderfully flexible way of eating that will make your life easier and make reaching your goals a sustainable lifestyle, because you get to eat what is enjoyable. It is also important to reach for healthy foods but this lifestyle makes it so you get your treats every now and then and are less likely to "fall off the wagon" or binge.</span></div>
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<span style="font-size: 12px;">How do I track them?</span></div>
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<span style="font-size: 12px;">First you need to know what they are for you, this is done by getting them calculated for you at your current fitness state (I can do that for you!). The best way to track is to measure what you eat, by cups, tablespoons or, ideally, grams on a kitchen food sale. Make sure you get the right amount that you are eating then plug them into an app and start logging your food. You will eventually learn what are great choices that help you hit your daily goals.</span></div>
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<span style="font-size: 12px;"><em style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">There are many great apps out there:</em></span></div>
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<span style="font-size: 12px;">MyFitnessPal.com (free- but the paid version will let you track specific macros)</span></div>
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<span style="font-size: 12px;">Macros by calorie count (android- free)</span></div>
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<span style="font-size: 12px;">Macros+ (Iphone)</span></div>
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<span style="font-size: 12px;">fatSecret.com</span></div>
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<span style="font-size: 12px;">sparkpeople.com</span></div>
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<span style="color: black; font-family: nimbus-sans-tw01con, sans-serif;"><span style="font-size: 12px; line-height: normal;"> **If this sounds scary or confusing and leaves you wondering how to even begin, I can help you with that. Nutrition counseling is fast and easy and you'll get step by step help, by phone or email assistance along the way....my priority is simply to guide you to a healthier lifestyle. You won't weigh and track forever, it's a learning tool!</span></span></div>
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<br />So, macros are the building blocks of food, which is the building block of your body. You eat them every single day without even thinking about it. You can choose which foods of each macro you want to eat and how to arrange them or which way of eating you prefer, I.e. vegetarian, vegan, paleo or simply "normal", it all contains macros! If you eat them in the right proportions, right amounts of each for your fat-loss or body-reshaping journey then you will see much greater success.<br /><br />Macro cheat sheet, what goes into what category?!<br /><img align="none" height="200" src="https://gallery.mailchimp.com/14c047c75dc1dc77ce7a244da/images/1ba7fa1c-09d2-4858-a638-cf533e74dc95.jpg" style="border: 0px; height: 200px; margin: 0px; outline: none; width: 200px;" width="200" /><br /> </div>
HeartStrongFithttp://www.blogger.com/profile/09741646906995999987noreply@blogger.com0tag:blogger.com,1999:blog-5077276194880567462.post-37020979346092228812015-06-26T07:14:00.001-05:002015-06-26T07:14:37.704-05:00Getting a little personal with D-MERThis post isn't all about fitness, it's mostly about life and something that few moms might need to read about. I just hope that someone looking online might find this helpful, I wish I had bout 4 years ago. It's called D-MER. It's about nursing. I'll explain....<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtPMUNGOCRSez37Ei5HahfgkaHbXyIfNXEG6AsuIln16_kmSBzDy20xzsi2h3R8xASrWQBu-xAfOr1AabLU8xMHHNBBfmd3RE8jkmF13Sr9P6ceGWr_ReyWV3vJYd078d8xNtNIm4G25E/s1600/File+Jun+17%252C+4+25+26+PM.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtPMUNGOCRSez37Ei5HahfgkaHbXyIfNXEG6AsuIln16_kmSBzDy20xzsi2h3R8xASrWQBu-xAfOr1AabLU8xMHHNBBfmd3RE8jkmF13Sr9P6ceGWr_ReyWV3vJYd078d8xNtNIm4G25E/s200/File+Jun+17%252C+4+25+26+PM.jpeg" width="200" /></a></div>
I'm nearly 6 months into this thing we call life with Cecilia! It's been so fun, every child truly is different! She's actually in her crib As. We. Speak. That never happened this early with G. Not complaining, I'm already missing my mandatory down-time for naps and cuddles but it's nice to get stuff done...we'll see how long this lasts. <br />
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But 6 months in and still nursing strong so let's talk about that...and how it's an issue. (those that know me may not think I have one since it seems so easy for me... but I do) here's my secret: It's NOT easy.<br />
I went just about 2 years with G, we had a few reasons beyond just wanting the best we could <br />
give for her brain and body for going that long...Gluten issues made her stop growing as a baby so breastmilk was very important nutritionally, kidney surgery at 16 months meant weaning then would be too much stress at once and aslo during follow up procedures at 17 months, she was still very tiny and we were working through all the gluten and dairy issues getting her to grow and eventually started weaning naturally from there...basically she just got too busy to nurse all the time and we were done, easy peasy.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib4ct0rjWc7YTQi3kjX7ZfMV0hHrboz7frlk7iz7RpjfZYS-dfgyMEXfQwFOp-y_q3JgZeL8raolNQKz5qaTu_r3r8ywcqUhmqdvHYpde4453I2ysuarmC3CmSlMe7qSwiV66TdHvU15g/s1600/1434220162376.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib4ct0rjWc7YTQi3kjX7ZfMV0hHrboz7frlk7iz7RpjfZYS-dfgyMEXfQwFOp-y_q3JgZeL8raolNQKz5qaTu_r3r8ywcqUhmqdvHYpde4453I2ysuarmC3CmSlMe7qSwiV66TdHvU15g/s320/1434220162376.jpg" width="197" /></a>Easy peasy...Not at all! What about how I got sick to my stomach every single time she nursed? Isn't morning sickness supposed to stop when you aren't pregnant anymore?? I thought I was crazy! Or I had deep-seeded issues or was mental (I'm not debating my mental capabilities now...so leave jokes aside...lol). I never found anything online about it because who would even think to look up "getting sick while nursing"? Is that even a thing? It was for me, and it sucked. And I think around a year maybe it went away...I don't remember. I can't believe I made it that long with the feelings I got, add that to PPD and no wonder I felt all out of sorts and a mess. With a baby eating every 45 mins and that sick feeling all the time? yuck.<br />
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This time, it's even worse. I get ANGRY and sick all at once every single time. I realized about a week in that I actually got mad and yelled at G when I was trying to nurse C, and there was no reason for me to be mad. It just swept over me and I yelled that "I needed some space". Another time, my very first outing with C, I got sick standing at a soccer game and I had no idea why, I thought it was a blood sugar drop...but then I let down my milk (thank goodness for 'boob pads')...and the sickness went away...."OH YEAH, that's right, it was letdown, I'm not hungry" (a saying that I say probably once a day because at 6 months I still forget!) I did finally realize it was linked with my letdown of milk. Which for some would be not bad, but I letdown All. The. Time. (yay for oversupply AND overactive letdown...choking newborn anyone?)<br />
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I'd had enough, multiple times a day and now out in public I got sick and foggy headed. I had to look it up. I finally found something called <a href="http://www.d-mer.org/" target="_blank">D-MER</a>, Dysphoric Milk Ejection Reflex, and I felt so relieved. I was NORMAL...kind of, if you count 2-4% of breastfeeding moms normal.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUPKkHCI1itq7va-Zsm2bTqyN80DEPVwMohBTmUVOVhN99Pb72njBv7h7r3f0VoSOTFrRhpOQtTFBZXX9pZXKQHldGrzzD1jdSVeBAnMlaki8zS60uo77PrzajefW0K4YRByCpXk7tmOk/s1600/IMG_20150108_162154.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUPKkHCI1itq7va-Zsm2bTqyN80DEPVwMohBTmUVOVhN99Pb72njBv7h7r3f0VoSOTFrRhpOQtTFBZXX9pZXKQHldGrzzD1jdSVeBAnMlaki8zS60uo77PrzajefW0K4YRByCpXk7tmOk/s200/IMG_20150108_162154.jpg" width="150" /></a></div>
It's a Dopamine issue. What? another hormone issue? no way, Nicci with yet another hormone issue.... *read sarcastically*. So I had an answer, I wasn't the only person who got mysteriously sick and evil while letting down. There really is no cure except for weaning. Which I'm not going to do just for 30 seconds to minute of sickness. But it's good to know what it is, that alone made it all that much more manageable. So if I get suddenly green in the face, or simply zone out for a minute, I'm trying to decide if I'm having a hypoglycemic bout and need food or if I'm about to letdown...either way, I'll be back in about 60 seconds bright and shiny as I was 60 seconds before.<br />
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I just hope that by sharing this personal bit into my life someone will feel better. Many of the articles came out AFTER I had Gia, this is not a new thing but there is new research going on about it. I found that Rhodiola was tried in 1 person, yep, "1" person...not a very big sample size, and it helped. But basically it wont go away until you're done. They can supplement with dopanine meds but it's not proven.<br />
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So no science from me, you can read about that in any of these links that I used:<br />
<a href="http://www.d-mer.org/Home_Page.html">http://www.d-mer.org/Home_Page.html</a><br />
<a href="https://en.wikipedia.org/wiki/Dysphoric_milk_ejection_reflex">https://en.wikipedia.org/wiki/Dysphoric_milk_ejection_reflex</a><br />
<a href="http://kellymom.com/bf/concerns/mother/d-mer/">http://kellymom.com/bf/concerns/mother/d-mer/</a><br />
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<br />HeartStrongFithttp://www.blogger.com/profile/09741646906995999987noreply@blogger.com0tag:blogger.com,1999:blog-5077276194880567462.post-36633644777074124282015-04-29T11:41:00.002-05:002015-04-29T13:17:44.590-05:00Where's my body after baby?It's been 4 months since I had my 2nd baby, Yay!, but I haven't lost anything after the initial 20lbs most moms tend to lose right out of the hospital. "What?!" you say. A Personal Trainer who hasn't lost baby-weight and who doesn't look <i>PERFECT </i>and <i><b>back to normal </b></i>mere <b>months </b>after a baby? I'm so guilty of scrolling through newsfeeds and seeing these fitness people who've had babies around the time I did and they are SO lean, and skinny and bounced right back...or worked super hard to get there, buckling down right out of the hospital. Well, I didn't....and it's for a few good reasons.... (besides the fact that I'm human!) ((My "before" is at the bottom,,,if you're wondering)) Here are my reasons:<br />
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<b>1) <span style="color: #cc0000;">Healthy adrenals/thyroid</span>.</b> I had adrenal fatigue just over year ago...right before I got pregnant, and that can come from stress on the body. Having a baby is stressful on the body enough, but pressure to lose weight is stressful emotionally, and eating in a caloric deficit (to lose weight) is a stressor on the body. I want to keep a healthy body, hormones and mind and not "dieting" is the best way to do that for me.<br />
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<a href="http://i1.cpcache.com/product_zoom/793359105/strong_is_the_new_skinny_racerback_tank_top.jpg?color=StripedHeatherGrey&height=460&width=460&padToSquare=true" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://i1.cpcache.com/product_zoom/793359105/strong_is_the_new_skinny_racerback_tank_top.jpg?color=StripedHeatherGrey&height=460&width=460&padToSquare=true" height="200" style="text-align: center;" width="200" /></a><b>2)</b> <span style="color: #cc0000;"><b>Milk supply.</b></span> I had a great milk supply last time and I do this time too but I'd like to keep it that way. So eating in a healthy range, and in a surplus of calories can help that. It's usually established by 6 months, about the time I'll start "cutting" fat.<br />
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<i>I'm using those last two as reasons for this one-</i><br />
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<b>3) <span style="color: #cc0000;">Building muscle. </span></b>You cannot build a lot of muscle if you're trying to lose weight (and many will say you can't do it at all while losing body fat, but I'm not here to debate this). I am already a "hard gainer" when it comes to muscle, so that means I need to eat a lot to gain some muscle. I figured, why not use the excess energy I have stored from pregnancy in addition to the excess calories I want to eat, to stay happy and healthy and to build some great muscle going into my next competition...it works out perfectly!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqImEOJ2GrGYAa6TVv38F1MhQD5RQz2WDr8H56jB-a2_1FtCjjR3GWKiiUd6zQIBgp06qPWJiOICkCYeMJevWBAIYTfCbXC5jAyHf6QGM59bikWPq9bMvjT-YbFBPGw0-ucBpmmcxSauE/s1600/2015-04-29+08.30.43.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqImEOJ2GrGYAa6TVv38F1MhQD5RQz2WDr8H56jB-a2_1FtCjjR3GWKiiUd6zQIBgp06qPWJiOICkCYeMJevWBAIYTfCbXC5jAyHf6QGM59bikWPq9bMvjT-YbFBPGw0-ucBpmmcxSauE/s1600/2015-04-29+08.30.43.jpg" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Top is 1 month PP, bottom is 4 months PP</td></tr>
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<span style="font-size: x-large; text-align: center;"> </span>NOT trying to lose weight after having a baby is such a weird thing... it's always in our heads, in our faces and in our fat cells that we need to lose it fast and bounce back and get our<i> pre-baby body</i> back. What about this; how many moms do you know that have thyroid problems? or adrenal fatigue (linked to thyroid or eventual thyroid issues)?..... What if it's not only the stress of a <i>pregnancy, labor and delivery, recovery, a baby, work, life, husband and on top of that we have to look PERFECT in 3 -6 months </i>...that is leading to the thyroid issues many moms have? But this is a whole 'nother blog post, I'll get to sometime.<br />
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I am at my heaviest I've ever been...I'm lucky and I'm a genetically naturally thin person, but I also can gain weight...just ask my pics from the days I lived in Europe! (over-indulgence anyone?).<br />
I did lose weight initially, like most do, but then when I began on my goal of building muscle I gained some weight...as happens sometimes because you increase your calories to build muscle. <br />
Mine also went up because I'm nursing and that's what my body does (it did it last time too...6 months later I was way bigger than 6 weeks postpartum :( ). I gain weight when breastfeeding and, guess what, so do many others! They just don't tell you that...it's a secret...you might gain weight when breastfeeding...I did, Google it, you'll find you are in the company of many here. That, too, is a whole 'nother blog post.<br />
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Anyways, I'm here to say that it is frustrating to have not gotten back to my normal walking around weight by 4 months simply because I know people are watching for it. When I'm getting dressed and I have <b>zero </b>pants that fit it's maddening. When I have no underwear that's comfortable it's sad (tmi??.. sorry.) But then my loving husband says "You know why it's like that, you have GOALS...you'll be back to YOU in just a few months." And I love that he understands. And that he takes me shopping while on vacation at the beach to get all new summer clothes :) (now that's love! Or that's him trying to get me to stop whining about my jeans...)<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF6uKpdgHOTS2Y4b5uaqM_UmbfYykZKzh_6m1EfW3letsunUWRmpbcfXwqUCT65bw5qqrrUincyYKtb3Xk-G5ncYM9_G6DjSYvAgI9D9XCBYqDJpHgCxMbdiny2UJaRE4xLQeTBQH997A/s1600/PhotoGrid_1411135046849.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF6uKpdgHOTS2Y4b5uaqM_UmbfYykZKzh_6m1EfW3letsunUWRmpbcfXwqUCT65bw5qqrrUincyYKtb3Xk-G5ncYM9_G6DjSYvAgI9D9XCBYqDJpHgCxMbdiny2UJaRE4xLQeTBQH997A/s1600/PhotoGrid_1411135046849.jpg" height="200" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is where I started, my "walking around"</td></tr>
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And he also is a realist, he reminds me that I made this choice to do it this way and I can't complain...he's so right... and really, I'm not that much far off from where I began, I'm in a place many would love to be. But I'm gaining muscle (love those GIANZ coach!) and I'm eating, not dieting, not stressing and having fun postpartum rather than restricting and I'm enjoying my baby and family. I still eat on "plan" according to what's healthy and what my macros are for my current goals and body but they are HAPPY macros (thanks to my coach from <a href="http://allornothingfit.com/" target="_blank">All or Nothing Fitness</a>!)...because I get to eat and fit in all that I want to. So here's to being postpartum...and being happy with whatever place in life you're in.<br />
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In the end, don't compare yourself to me, or any other pregnant or postpartum woman out there. You are you, you have your own genetics and your own life to live.<br />
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*cheers* to all us moms out there.<br />
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Be happy and healthy friends!HeartStrongFithttp://www.blogger.com/profile/09741646906995999987noreply@blogger.com2tag:blogger.com,1999:blog-5077276194880567462.post-89090047151640826742015-04-26T18:36:00.000-05:002015-04-26T18:36:18.502-05:00I Rock(Taped) it!<div class="separator" style="clear: both; text-align: left;">
This was done a while ago but I thought I'd put it on the blog for easier reference for those of you that keep looking for it.</div>
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I did not have a very large DR (diastasis Recti) after C was born, but I did have one, I had it fairly big after G was born also so I expected it. I wanted to correct it quickly because I already had residual back pain and I wanted to make sure that I did what I could to keep the DR from getting worse, because it very easily can...and it can take years to heal if you don't correct it right away. </div>
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So along with some non-crunching core exercises for strength and healing, I had a <a href="http://www.rocktape.com/" target="_blank">RockTape</a> certified massage therapist do the taping technique on me as seen here in the first picture...(with the 4 year old rocking out like a rock-star)... This is roughly 7 weeks postpartum: </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsbkjOf14YFruVFPkVONwDBNgjVIWgqDpbr1pN4GUDbYFFDia_65UBkAZnnnLF_yfnS8SZTM3oIaDf6ooNKc4Q6v50zED2XPdSTQRrF8OURmaowhQrzHHbGH5XtReps8OLJABaOUVrLnY/s1600/rocktapestart.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsbkjOf14YFruVFPkVONwDBNgjVIWgqDpbr1pN4GUDbYFFDia_65UBkAZnnnLF_yfnS8SZTM3oIaDf6ooNKc4Q6v50zED2XPdSTQRrF8OURmaowhQrzHHbGH5XtReps8OLJABaOUVrLnY/s1600/rocktapestart.jpg" height="320" width="240" /></a></div>
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During the week that I wore the tape I felt a lot more stable and really feel that it helped my core strength and my performance during lifting workouts.As I added in some core workouts I felt that I was more in tune with what I had to do to keep my core strong and activating the Transverse Abdominis (deep ab muscles). Through all 5 days of lifting and core workouts the tape stuck...very well! The only thing was that I had some itchiness under the tape and even got a tiny spec of a rash, but I think that was my sensitive skin. </div>
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This picture is from 5 days later, the tape is still sticking and my posture was much better. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKuPvnPasUiMYvGj-5E90Ks3chMp8NJ_d5jqL33plbkt23PH94K5h2Nq4CTaS9QLJau9tmqvuOj5bh-5PeBhMhub2sYAtFNiyz68gdUTQJ_MKlYVDttZ-C1y5Dv8TpykMdgarKYjXrst4/s1600/rocktapefinal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKuPvnPasUiMYvGj-5E90Ks3chMp8NJ_d5jqL33plbkt23PH94K5h2Nq4CTaS9QLJau9tmqvuOj5bh-5PeBhMhub2sYAtFNiyz68gdUTQJ_MKlYVDttZ-C1y5Dv8TpykMdgarKYjXrst4/s1600/rocktapefinal.jpg" height="320" width="180" /></a></div>
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I do think it really helped, my back pain was not as bad during this time because I was reminded to keep my abs tight and sit up straight. Because of the itchiness I only reapplied the tape one more time for 4 days and I really liked the results and feeling of strength. But, I did not put it on again because I then began to tape my lower back (for some continuing pain/inflammation) and didn't want to be a tape-monster.<br />
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Conclusion: Do it! Because no matter what, you don't want DR to stick around, you want better posture and you want to regain core strength as soon as you can. Your body will thank you! (if you're looking for ab workouts keep an eye on my <a href="http://www.facebook.com/heartstrongfit" target="_blank">Facebook </a>page, I will post what I do randomly there)<br />
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**Update: Still have DR but it had gotten better and my core was SO MUCH stronger over the last month....Here's the thing, my back is still out of whack and in a lot of pain....because my back had many more problems than just the DR so now I know that the reason I still had pain was a disc issue...but with all that going on I still felt better, my core as tighter and I felt more "solid" through my core.<br />
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<br />HeartStrongFithttp://www.blogger.com/profile/09741646906995999987noreply@blogger.com0tag:blogger.com,1999:blog-5077276194880567462.post-60369457778014502412015-03-05T15:59:00.000-06:002015-03-05T15:59:10.453-06:00Are you Vibe'n'?<br />
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Are you a Color Viber? Did you run the color vibe last year? It's coming up again! I know a 4 year old who has been talking about it all year, she's even saved her sunglasses so she can wear them the next time...and the time has come!</div>
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<tr><td class="tr-caption" style="text-align: center;">Us prior...I'm the one with the kiddo</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNHEeifLrqqOjbhT1U1xXm6qie__vrzPQf586wj5IQYISDmdFQmOc8hH03c06zDLYnFeD9umzkKereYeBN4VFoGUIeRwbU9ZfKPioFWegMtc6qyOioHHpWlmeC8CcpVnAherwqxz5jX7Y/s1600/nicci+gia+color+run+2014.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNHEeifLrqqOjbhT1U1xXm6qie__vrzPQf586wj5IQYISDmdFQmOc8hH03c06zDLYnFeD9umzkKereYeBN4VFoGUIeRwbU9ZfKPioFWegMtc6qyOioHHpWlmeC8CcpVnAherwqxz5jX7Y/s1600/nicci+gia+color+run+2014.jpg" height="320" width="180" /></a><b>What is a Color Vibe?</b> The color vibe run is a super fun race where people line up...or lay down...to get blasted with different color powders all in the name of fun. The powder was light and fluffy, and gets everywhere! But it washes out and is fun to wear as a badge of honor after the race is done. There is a DJ to pump you up while they blast color at you. And added this year is an AFTER PARTY that will keep you going even though you're doused in color. It's just a great day to get out, ring in the Spring season and get your body moving. </div>
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<b> Do I have to be a runner? </b>Not at all. Many people walk...I had a 3 year old in tow and we all took turns carrying her after the first mile....and it was more fun than if I tried to run the whole thing. Some people even laid down to get splattered with color! The going was kind of slow but it was very very fun. It's only a few miles so you can certainly walk it in plenty of time.</div>
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April 11th 2014 is the day so get your white clothes ready! </div>
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The baby is here! She turned out to be a girl :) She went exactly 1 week past her due date, that was one of the longest weeks of my life! But Cecilia Crimm Howard is here and Gianna, Steve and I are excited to have her here. It's still a learning process for me, learning to have two kiddos around, but it is a fun one. In the words of Gia "having a newborn around is hard..." and yes, it is. But we know that time will fly by and I'll soon be able to put her down and we can be more free.</div>
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<tr><td class="tr-caption" style="text-align: center;">This is from 38 weeks, I went to 41!<br />
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Now it's time for me to get this healthy body back. It's important to be healthy as a mom. You have to play with your kids, keep the baby happy, bouncing and clean and you have to make milk to feed your baby...it's very taxing on the body and if you aren't full of energy you won't make it! It's also important to be healthy and fit for YOU. I dealt with postpartum depression last time and I know it had to do with my first snowy winter ever, being a new mom, moving to a new state, not having local support in the beginning and all of the other changes. I had an active pregnancy last time, so that helped but with the winter I wasn't able to get right out and walk or be as active as I wanted....it was a very emotional and interesting time. Then what did we do? Had another winter baby!<br />
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This time...my goal is to avoid the depression... I had an equally fit pregnancy (I chronicled it on <a href="http://www.facebook.com/heartstrongfit" target="_blank">Facebook </a>and <a href="http://www.instagram.com/Nicci_Fit" target="_blank">Instagram</a>). You'd think that would make for an easy delivery...nope. I did it natural again (I'm NO hero... I did it this way both times because i'm terrified of long needles in the back and pain meds make me out of sorts!) Last time it was 17 hours and this time...19 all ACTIVE labor hours...hard work! So here is the 1 week postpartum pics. NO body/belly binding/wrapping and no exercise. Just GENETICS at work here:</div>
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1 week postpartum<br />
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<b>Now it's time to work... What's my fit plan???<span style="font-size: 12.8000001907349px;"> </span></b>I'm back to the studio and training clients both online and in person so I'm jumping in 6 weeks postpartum. I also got an awesome sponsorship for my next bikini competition...yep it's happening at the end of the year! I'm part of <b><i>Team All or Nothing Fit</i></b>!! My coach waited for my go-ahead and now we've begun the off-season fitness plan that will help me build back any muscle I lost, and hopefully put on even more... then we'll begin a competition prep towards mid summer. The one thing that is most important to me is my milk supply. I will not do anything to compromise my baby's health during this process.<span style="font-size: x-small;"><i> I will drink tons of water and eat oatmeal (though my supply is good for now, I will keep an eye on it) I'm not cutting calories since I'm not trying to cut fat, I'm building muscle. Once milk supply is established it will be cutting time. I will also be doing protein powder, fish oil and vitamins (and a cup of joe for preworkout) no other supps at this time.....</i></span></div>
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I'm stoked to focus on building muscle! I may not lean out and thin down like many want to do right after having a baby, and that is going to be a tough pill to swallow, but I may do just that when lifting heavy. This is why I love fitness and lifting, it's like a science experiment, trial and error every time. You get to see how your body responds to your hard work and dedication and change it up as needed. Here's some pics from home, just a few days past 1 month postpatum:</div>
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I'm pretty sure it's a slimming mirror since it's at an angle in my room and I am a bit more flabby than the pics show but this is my "progress mirror" for now. I don't have stretchmarks (thanks mom!) but I've heard they can come later so we'll keep fingers crossed. I have been on my macros (protein, fat and carbs) for a good few days now and I worked out a couple of days but beginning Monday I'm all in, on plan, ready to see how to change my body. I expect to see the scale go up...with MUSCLE...so we'll see. I will post daily pics on <a href="http://www.instagram.com/Nicci_Fit" target="_blank">Instagram </a>and I'll update the blog as best as I can so stay tuned.<br />
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Physique bikini competition November 7th, 2015...there. It's in writing. Join me on the journey to change.<br />
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HeartStrongFithttp://www.blogger.com/profile/09741646906995999987noreply@blogger.com2tag:blogger.com,1999:blog-5077276194880567462.post-72035342125353388332014-09-29T15:23:00.000-05:002014-11-25T12:57:06.067-06:00Pain in the butt...literally!<span style="font-family: Arial, Helvetica, sans-serif;">So I haven't posted in a while. Mostly because I need to get. it. together. and stop taking naps..lol. I need to workout, then I do a great one, and then I get tired and my back is unbelievably sore! So much so that I could barely walk a few weeks ago. I had some crazy butt pain (sciatica that was located smack dab in the center of my butt cheek, no joke) and lower back aching. I have been seeing my chiropractor (shout-out to Dr. Showers!) and that has been nothing but amazing. With all the heavy squats and deadlifts I do I guess I (as many do) neglected the minor muscles in my hips and lower back. So I'm strengthening those all over again with some simple band exercises and icing regularly.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">This is the eggplant...I love this color</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">But to relieve the pain on a daily basis.... I found something that has worked wonders. I'm on my feet all day, almost everyday. I'm up at 6am in the studio with clients, Monday, Wednesday and Friday I'm in the studio for almost 6 or 7 hours, depending on the day. If I'm not in the studio I'm trying to entertain my 3 year old by playing on the floor and walking around the park or our yard. And then I want/need to get my own workouts in...so yeah, long days on my feet.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">This belly is growing (I'm into my 3rd trimester now) and wow, my body has changed. Every pregnancy is different and this one has given me more pain than the last. I have such lumbar lordosis it is painful (a curvature in my lower back). My abs and glutes were pretty strong to begin with so this is just a change from my pregnancy. (The stretching of my abs is a whole different story...wow has that been uncomfortable. But bearable since my doc says it means I was pretty tight to start :) )</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">As my Chiropractor put it "it doesn't matter if you were working out before or not, pregnancy will get you". There are Many things that working out before/during and after pregnancy can help, but not this! So what did I find? BaoBei Maternity support bands. After the first day of wearing it in the studio, I also did a normal leg/glute workout in the gym with weights...I was walking the next day! I was not even in as much pain as I was the week before when I wasn't even working out.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I have worn it every day since I bought it and won't take it off. I have to say, that for me they may not be for running since I'm super low and it seems pretty heavy (I can even lift my belly! couldn't do that last time) but it works for my lifting, cycling and walking around the studio.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">...check them out <a href="http://baobeimaternity.com/Belly-Sports-Bra" target="_blank">here</a></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">note *I bought one, they did not pay me to do this nor did they ask for a blog post..I just feel so much better with it I thought I'd share it with everyone :)</span><br />
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<br />Anonymoushttp://www.blogger.com/profile/17622327345501770535noreply@blogger.com0tag:blogger.com,1999:blog-5077276194880567462.post-11498189464741877782014-08-14T07:48:00.000-05:002014-08-14T07:48:52.780-05:00Half way there! Fit pregnancy update:So this blog is about healthy lifestyle, and I said it wouldn't be all about pregnancy and so far so good...because I've been so tired I haven't really done much! lol.<br />
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Here's an update though. Just for the sake that I'm half way done and there are many pregnant moms out there who are curious about how it works, how to stay healthy and fit.<br />
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<span style="color: #38761d;"><b>How I feel:</b></span> Extremely tired! My morning sickness went away about week 14 or 15, so it stuck around a pretty long time, but the exhaustion hasn't left. I'm just learning to deal with it now. I started out this pregnancy coming off a month of random stomach sickness that we were right in the middle of diagnosing (probably low stomach acid or a gallbladder issue...ruled out some other stuff already). So the sickness was pretty intense in the beginning and I think it was compounded by the other GI issues I was already having. Those are under control since I'm eating smaller meals and much more consciously of what I eat.<br />
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<b><span style="color: #38761d;">Workouts</span><span style="color: #6aa84f;">:</span></b> They are back. I literally took 3 months of very limited activity because all I could do was lay around trying not to throw up (but wishing I was to see if that would make me feel better). Because I was already a bit sick prior to the morning sickness (see previous comments about GI issues) my workouts were already not as intense or frequent. I still got in 5 days a week but I limited them a bit.<br />
I tried running early on in the pregnancy, that was NOT comfortable! For some reason everything felt crammed in there and running caused my bladder to bounce (or that's what it felt like at least). So I limited that to just what felt good...and you all know I'm not a runner, I just do it to challenge myself randomly, so this was not disappointing in any way for me :)<br />
The weird thing is that lifting weights made me nauseous. How ironic is that? It was just frustrating. So I lifted till I felt sick and then I rode the spin bike for a while. Now that is gone and I'm back to regular lifting, and that is a good thing for my mood!<br />
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<b style="color: #38761d;">Weight gain: </b>Who cares :) No, really, I have gained weight. A lot from my personal perspective. But this happened last time too...it's mostly swelling, yay. About a pound a week is what I'm at (i'm 21 weeks and have gained 15-17 pounds). My dr. is cool with it, I'm not worried. I don't even like to look at the scale, the only reason why I know is because she told me how many pounds I've gained at my last appointment, which I sighed about but have moved on. I just know that personally it is not important for me to focus on the number on the scale because it's about growing a healthy baby and being healthy myself. I workout as I can, I eat healthy but don't count and don't focus on calories too much. I had weight to gain when I started and that has certainly been accomplished. I know that by leading a healthy life and pregnancy everything will be good to go when I'm done and able to get back to working out post-pregnancy.<br />
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<b style="color: #38761d;">How it compares: </b>Well last time I worked out just like I do now. I didn't watch what I ate, I ate everything in sight (which was still healthy choices since I don't really eat that poorly to begin with) and I still gained the same amount and grew about the same pace. Here's a pic:<br />
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<b style="color: #38761d;">Cravings: </b>I'm not really craving anything weird, mostly just meat for the protein. I think I could eat a burger every day! But I do feel that I want to indulge in things a bit more with the excuse that "I'm pregnant, so it is ok" just like everyone else. But I don't really indulge because I know that I only need 300 extra calories a day and that is just one simple snack. But I do want french toast All. The. Time. and I haven't even had good FT in years since I'm gluten free and it was always too dense.<br />
Well, here is a great breakfast or snack or dinner recipe for flourless pancakes that end up tasting like the inside of french toast...delish!:<br />
1 super ripe banana<br />
2 whole eggs<br />
cinnamon to taste<br />
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mash banana, mix in scrambled eggs, sprinkle cinnamon, spray oil on pan and cook like pancakes (keep the pan pretty oiled). Only put about 1/4 cup of batter in or they won't cook all the way through. Enjoy! they should be sweet enough with the banana that your don't need syrup, but you could add honey if you really need anything.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsv7Lenb6PxGgu5hcvYeYbcVdp63OUZibNbEM7CVIl_dFzUq5mLcqFYhIzPpj64h0zjGNNgXvqYIa-Tl5jYetB4liDyxa502_aFuOJNUeXEC57PkQodCSZDsdvG7pdD2ZM4sWUVIN0eXDT/s1600/PhotoGrid_1405454431590.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsv7Lenb6PxGgu5hcvYeYbcVdp63OUZibNbEM7CVIl_dFzUq5mLcqFYhIzPpj64h0zjGNNgXvqYIa-Tl5jYetB4liDyxa502_aFuOJNUeXEC57PkQodCSZDsdvG7pdD2ZM4sWUVIN0eXDT/s1600/PhotoGrid_1405454431590.jpg" height="320" width="320" /></a></div>
<br />Anonymoushttp://www.blogger.com/profile/17622327345501770535noreply@blogger.com0tag:blogger.com,1999:blog-5077276194880567462.post-39167181622390844492014-07-09T12:49:00.001-05:002014-07-09T12:49:37.968-05:009 month bulk..TransformationTuesday..Baby #2Yep, that's right, we're expecting #2! I'm 16 weeks and due December 22 or 25th...so we'll see! We're excited to have another little one running around and G is excited to be a big sister, and if you ask her she ALREADY is a big sister :) So cute. I think I'm more excited for her to be a big sister and for our family to feel more complete than being pregnant and all that jazz that goes along with birth.<br />
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Everyone always asks "how you're feeling", well, I wasn't feeling very well, at all, up until about last week. Want to know something evil? Lifting made me nauseous and just thinking about drinking or eating protein powder made me sick to my stomach. Yep, evil trick Universe, evil trick.<br />
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So I had not worked out in nearly 3 months and it feels so great having enough energy and desire to get back to the gym and lift, which I've done 3-5 days a week this last 2 weeks. I'm not working out with as much "enthusiasm" or heart-pumping effort as I did before I found out but I get a good lift session in (I'm doing my own program, <a href="http://www.heartstrongfit.com/downloadable-programs.html" target="_blank">BabyStrong</a>, I wrote for other mommy-to-bes to follow but also doing other things based on what I need to develop ie. legs and lower back since I have a weak lower back). I also get in cardio 3 or more days a week, Pedal & Pump 2 days and running 1 or 2 days also...and we all know how much I hate running...so it's pretty light jogging but I still try.<br />
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I won't blog about pregnancy all the time but I'll update as needed, or as it gets interesting, I'm pretty open about pregnancy because I feel that women do not get the WHOLE story and there are some serious shockers...so we'll see what I can educate you all on. Like how I'm 16 weeks with #2 and barely showing yet, everyone is different and wonders when they'll show...well, I'm about there at 16 weeks :)<br />
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This pregnancy doesn't change my life much, I eat the same because we ate whole, healthy foods before and I didn't drink much caffeine before so that wasn't hard to drop (though I will have a few every few weeks now)...the best part is I'm craving protein...meat...so I still get a lot of that in. I have been craving more "carby, sweet" things, I really wanted a cinnamon roll but being gluten free will help with those cravings so they don't go down the hatch. No additional cravings now that I'm in the 2nd trimester but that can change, daily!<br />
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So here's to a new season of eating healthy, eating consciously but not counting, measuring or tracking because it's about gaining what you need and being healthy for you as Mom and for baby to grow!<br />
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Feel free to follow along to see how this mommy of 1 toddler becomes a mommy of 2, get info on pregnancy, healthy recipes as usual and more healthy life hints and tips! It's the same ole Nicci...just with another human inside...that's all!Anonymoushttp://www.blogger.com/profile/17622327345501770535noreply@blogger.com2tag:blogger.com,1999:blog-5077276194880567462.post-78498698097518935142014-06-26T14:22:00.000-05:002014-06-26T14:22:05.611-05:00Eating for fat-loss! High protein family dinner(no short - order cooking)<div dir="ltr">
Shrimp pasta and omelet..but first, have you heard of "Flexible dieting"? or "IIFYM"? how about simply eating for fat-loss?</div>
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As we've talked about before, it's hard to know what to cook and how to eat when you don't need the same amount of food that your growing kids or man-sized husband need. I definitely don't need the same amount of calories my husband does just to keep meat on his bones, and my 3 year old is a good eater but still a picker, she'll eat anything but she's still 3 and randomly picky. <span style="color: #0b5394;"><b>If you don't want to know about eating or fat-loss skip down to the recipe... (but it's pretty interesting info, if you ask me!)</b></span></div>
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I need more protein and fats than I do carbs, as many women with hormone issues/imbalances find they do. This is found by knowing your body (blood work from doctors helps) and trial and error. Carbs are awesome, and I eat them, but there are times when I'd rather eat mine for things other than just pasta and plain breads or there are times when my body just doesn't need 200 grams... though I do have those days too.</div>
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I guess I will take this minute to talk about carbs, just to clarify how I organize macro nutrients (fat, protein and carbs). As we are taught in college nutrition classes, there is a balanced way to eat your nutrients and every individual has a different need. This need can be calculated out based on many factors. Once calculated based on body composition and activity level it is truly trial and error over time... Eat what we calculate, see how your body responds then adjust accordingly.</div>
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These days, the days of needing to name diets and put Fancy titles to trends, people call this<i> flexible dieting</i> or "iifym"<i> if it fits your macros</i>. But calling it a diet is annoying to me because it's just how you should eat based on what you body needs....for life, as a lifestyle, not a diet. But if you need to tell yourself you're following a cool trend then go right ahead, because it works. But I've been calculating these things since 2002 (and many other have for many more years than I). **And for the general population, It's not about weighing your apple pieces or weighing minuscule crumbs of protein powder, but it's about knowing how much you need, how much that looks like and eating within what your body is requiring, but not being tied to a measuring cup or scale.</div>
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So I eat within what my body needs, and so do my clients. We track the food for and little bit so they can get to know their body and the fuel it needs and then they can wean off the numbers so they can learn to make appropriate choices to stay healthy and fit. </div>
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When my thyroid was off kilter (as diagnosed by a sports doc) I had to eat lower carb, higher good fat, high protein. Many women with PCOS or other hormone related issues (think pre, peri and post menopause) will realize that lower carb, higher fat eating will just make their body respond better to their fat-loss efforts. And the cool part is that if you can get your body back to where it should be, like I was able to do through diet (eating more) and minimal cardio, then carbs can come back with minimal negative effects. Though some with PCOS will always be insulin resistant and carbs will need to be low to keep fat off. </div>
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So, yes, women and men are the same as we can eat similar but there are unique things that may change what and how we need to eat to reach fat loss and health goals.</div>
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<span style="color: #3d85c6;"><b><br /></b></span></div>
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<b><span style="color: #0b5394;">On to the food recipe!!!....</span></b></div>
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Ok, so that being laid out there. I don't eat low carb anymore because things are going well but as it pertains to the meal in question I had delved into a bag of pretzels and had a bowl of cereal for breakfast (those that know me know that when I say "a bowl of cereal" just double or triple it). So needless to say I had loaded on carbs for the day and by dinner I was out of my allotted amount. I needed some fats and protein! But the rest of the family wanted pasta. So here's what we did:</div>
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I had frozen shrimp, gluten free pasta, tomatoes and eggs. </div>
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-I thawed the shrimp while boiling the pasta. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWMWAwzN0laznCcgchy16jh4DAd9aosyTT83Ln4xygGnfZw3MUILhcsI5m8DZgbQGyWExtoAf4T4kJLXI6viJynoc9Pke1QnHnt56nJClPevct7KjTJ3wJjJQqpyXbHw-MNSuPHwbv-dzt/s640/20140618_195120.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWMWAwzN0laznCcgchy16jh4DAd9aosyTT83Ln4xygGnfZw3MUILhcsI5m8DZgbQGyWExtoAf4T4kJLXI6viJynoc9Pke1QnHnt56nJClPevct7KjTJ3wJjJQqpyXbHw-MNSuPHwbv-dzt/s640/20140618_195120.jpg" height="320" width="180" /></a>-When that was boiling away I had my 3 egg omelet cooking in a pan (I had 3 whole eggs for the fat and protein, if I was limiting fat I would have done 4 egg whites), tossed in some shrimp, flipped, and let it cook.</div>
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-While the omelet was cooking I mixed the stewed tomatoes with the drained pasta and shrimp in the hot pot. Picture -----></div>
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- Plated the pasta/shrimp and sauce up for the hubs and the kid. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-WJPnUtBmM5LaRBwEpYbdBwTjLj_ZhYhRE0AuzNPWmj8DFepECc1LmTuTayvYHpFv6lDn6haO386LQz_KcdyL0vmGmgTpolfYCsT-mY5mpFXq90p3R34-j457eaYGuspnQ1fmZ6IkaS7n/s640/20140618_195109.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-WJPnUtBmM5LaRBwEpYbdBwTjLj_ZhYhRE0AuzNPWmj8DFepECc1LmTuTayvYHpFv6lDn6haO386LQz_KcdyL0vmGmgTpolfYCsT-mY5mpFXq90p3R34-j457eaYGuspnQ1fmZ6IkaS7n/s640/20140618_195109.jpg" height="200" width="112" /></a></div>
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- By then my omelet was done I sprinkled some pesto on top and plated that. <-----picture p=""><div dir="ltr">
- We all sat down to eat.</div>
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Oh and since we require something <span style="color: #274e13;"><b>GREEN </b></span>at every meal I heated up some frozen green beans...1 minute in the microwave. No biggie. </div>
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This is what I call an <i>overlapping meal</i>...</div>
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3 people eating the same foods, different amounts with different nutrient needs.</div>
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We also watch our added sugars so instead of pasta sauce I made it with stewed basil and garlic tomatoes. This gave great flavor, less sugar, 1/2 the sodium and it stretched the serving size. My main focus is lowering sugars not total carbs or fat or anything, but it comes along with it sometimes. You can see the nutrition differences here:</div>
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<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm1t9kwh4tok5BABw7D5gwurvijT4J-9s2BCslQSz2A9raoI4yK4DPOeKdGkNfDLSGrj9DOamytdeeeWcAbEyyHnbuWYWV9TLcUyiY3E-yvLmNj5PGEdSeDL34f_BBlTpJUMNZ3un3uOfp/s640/20140618_201209.jpg" height="320" style="margin-left: auto; margin-right: auto;" width="180" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Stewed tomatoes, Store brand</td></tr>
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Do you ever have a hard time getting your kids to eat anything other than cereal for breakfast? Well, we all know that breakfast is important, especially for kids who are headed off to school to use their brains to learn new things every day. Breaking an all night fast with a sugary cereal, pop tart or waffle and syrup is not ideal for a growing brain, let alone a growing body. Being both gluten and dairy free helps us get in the good foods because we avoid most processed "gluten free" foods by cooking most things from scratch. But breakfast, in the morning is always a challenge, especially when we need to get in some protein for growing bones and muscles...both the kids' and ours :)</div>
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I have made tons of different types of protein pancakes. Many of them were ones that I can eat every day, some I was just getting through telling myself they're pancakes (mostly the super high protein/no carb ones) but I still like them, they are good...but a 3 year old has a different idea of what a pancake is. Fluffy, a little more substance, and sweet flavor. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiflxVFY5EcYZRioSB8jyGe54_X_TZX_cMmIGZ1gDF2ndRx74HoV74OAIC832me3LnjaX_MT4HHvqopTBzqHCUhOj8yKnY3y2zPd1Cp5_lMorqqupGkE7PEUHR2yzIW9qGfL9S-Sv09I0rW/s640/2014-06-24%25252008.29.02.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiflxVFY5EcYZRioSB8jyGe54_X_TZX_cMmIGZ1gDF2ndRx74HoV74OAIC832me3LnjaX_MT4HHvqopTBzqHCUhOj8yKnY3y2zPd1Cp5_lMorqqupGkE7PEUHR2yzIW9qGfL9S-Sv09I0rW/s640/2014-06-24%25252008.29.02.jpg" height="400" width="225" /></a></div>
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So here it is friends! The recipe for the pancakes:</div>
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Ingredients:</div>
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1/4 cup mashed overripe bananas about 2</div>
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1 cup vanilla almond milk</div>
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1cup oat flour (I did my oats finely ground in the food processor)</div>
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1 to 1 1/2 scoop About Time vanilla protein powder*</div>
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1tsp baking powder</div>
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coconut oil as needed</div>
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Directions: </div>
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Mix oats and baking powder with the milk and mashed banana. Mix well. Add in 1/2 scoop or so of protein powder, mix well again. Scoop by 1/4 cup fulls onto greased heated pan. (I added a teaspoon or so to the pan for each pancake as they got a bit stuck and I like crispy.) If it fluffs up or is a weird constancy then add some milk (this could be your protein powder). After cooking a few for the kiddo I added a whole scoop of powder to the rest of the batter for myself and added a splash of milk to thin it out then cooked the rest. *you can leave out the protein all together, but I am always trying to get more protein into my kid's any my own diet</div>
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We didn't top with anything, the super ripe banana is just sweet enough to make it good to eat without adding more sugary substances...though if you need then local honey would be tasty!</div>
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It made about 6 pancakes....G's were cut into an Easter egg shape since she thought that would make it taste better...</div>
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I hope you all enjoy it! MMMMM</div>
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This recipe was adapted from Oven Haven blog <a href="http://ovenhaven.wordpress.com/2013/06/04/toddler-tuesdays-banana-pancakes-no-eggs-no-dairy-no-sugar/#comment-9991" target="_blank">here</a>: http://ovenhaven.wordpress.com/2013/06/04/toddler-tuesdays-banana-pancakes-no-eggs-no-dairy-no-sugar/#comment-9991</div>
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