Where'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 PERFECT and back to normal mere months 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:

1) Healthy adrenals/thyroid. 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.

2) Milk supply. 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.

I'm using those last two as reasons for this one-

3) Building muscle. 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!

Top is 1 month PP, bottom is 4 months PP

 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 pre-baby body 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 pregnancy, labor and delivery, recovery, a baby, work, life, husband and on top of that we have to look PERFECT in 3 -6 months ...that is leading to the thyroid issues many moms have?  But this is a whole 'nother blog post, I'll get to sometime.

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?).
         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.
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.

       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 zero 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...)

This is where I started, my "walking around"

             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 All or Nothing Fitness!)...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.

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.

*cheers* to all us moms out there.

Be happy and healthy friends!

Fit mommy, fit baby!

Hi everyone! I hope Spring is going well and you're as happy as I am to be out of the cold and into the (already) sweltering heat! It makes me happy :)  Guess what?! I was a featured blogger on For Two Fitness! They sell some pretty cool workout clothes for pregnant moms but also provide great advice on staying healthy and working out. Check out my blog here!  Then stop in and check out the rest of their website.


On another note:
We just finished a "Spring into Summer" 6 week lifestyle challenge at the HeartStrong Fitness studio and the winners were announced!

All the final check ins done and the winner was announced in our private facebook group but I thought I'd let everyone know that Michelle Leaf was our grand prize winner of the Spring into Summer 6 week challenge! She has done amazing! Such a great inspiration!
*EVERYONE lost inches (and that's what we want...smaller and tighter!) 
*not everyone lost pounds but I always say it's not about the scale in the grand scheme of things  next time we'll change it up for the final results. But I am so proud of everyone who did this challenge and I hope you all keep up the workouts and healthy choices! Thank you!

This challenge gave me some grief a little bit. See, I always say that it's about the inches lost not what the scale says....but for this challenge sake, to make it fair, we had to do percent of total weight lost. This is an easier one that will be most fair across the board. I'm thinking I'll rearrange the way I do the next challenge because inches are certainly much more telling of body change than just the scale. I mean, I'm all about gaining muscle, and that's just what everyone did! yay!


Hope you have a happy and healthy weekend!

Take Stock.

Do you ever look back on what you wanted to be when you grew up and then compare to what you are doing now? Do you look at your goals to see if you're still going in the direction you set out in? We're 6 months through the year and I'm well into my adult life, it might be time to take stock.

"CEO with a corner office" "A teacher" "a lawyer" "jet setting business woman" "President" "Expert on tv"....I said it all as a kid, and by kid I mean pretty close to college graduation!

Let's see how it's turned out for me so far:

Truthfully, I really was on the path to the "corner office" in my book.  Heck, I already worked from home when I wanted or out of whatever office I was near and traveled around doing what I loved, teaching others to do the job all while helping people choose education over mediocrity (at least that's how I would have written it on my resume if it was acceptable!) Then I got a graduate degree to boot. So can I check corner office off for now? I know I'll get back to it when kids are grown/in school and I have the opportunity to have career #2. Let's say "1/2 check"

Here's your sign: At Christmas last year, while going through old stuff at my parents' house, I found an old book I wrote in 1st grade. It was about New Years resolution in 1989. Way back then I wrote: "my resolution is to exercise more!"  I did not need to lose weight, I was a tiny, energetic kid, my parents did not exercise in any excessive way, we just hiked, biked, skied, swam and played. But fitness was certainly on my mind back then as much as it is now!  And now, look what I'm doing....fitness. I am CEO of HeartStrong Fitness Studio "check"

Back as a kid, there were times when I would watch the old Fitness USA competitions of the 90s or Arnold bodybuilding on TV and wonder if I could ever do it.....then I did, with a 1st and 2nd place win in 2 competitions post baby!.. so I'd say goal accomplished there. "check"

Lastly, I always wanted letters after my name....Niccole Celeste Howard, MBA, CPT, CSN "check"

So, for now, in my 32 1/2 year of life, as it pertains to career (family is a whole different checklist...that is well underway and totally perfect!) I think I can confidently say I'm on track...that doesn't sound very confident does it? :)
Sometimes I feel I've leapt  without looking, like I should be in a different place considering where I was and all the effort I put into a career, like I'm not as in control of my career as I thought I'd be at this point, like I might be making excuses because I have a toddler that I love more than work. But if you break it down, weigh happiness with work-life balance with family desires then I may be RIGHT on track. I have plenty of time to reach goals, as a business owner it takes time and starting one with babies and kids around is a head start compared so some that do it later in life. Successful business owner: "Check in progress"

We don't eat the same?!

I get many questions about nutrition but the one that I get most come from the women that are trying to get their nutrition on track is that they have to deal with feeding a family or husband on that meal plan! The dilemma is how is Mom supposed to eat when she has kids don't eat what you eat and husbands that tend to eat way more than you eat.  Think of it this way, your kids are growing and run everywhere, they don't even comprehend how to walk through the house, they play sports and are jumping up and down in place because its annoying...I mean...fun. Your husband is, well, a man, and typically he's bigger than you, or taller than you and his metabolism is different than yours. Our needs aren't the same as our husbands' needs.

Here's my situation...my husband is a "hard gainer" meaning, he can pack away 5,000-7,000 calories a day and maybe gain a few. He walks around with a 6-pack because he is so naturally lean, it's really just not fair...some may say he's thin, some say lean, whatever it is, the guy needs to eat more than he does. When he gets on a workout kick (which is few and very far between) he needs even more calories since he's burning some.  I blame this on years of high school and college wrestling requiring him to diet down from small to smaller (we're talking 3%-5% bodyfat at best), so now, he can just "forget" to eat (what?! how does that even happen?)

We went on vacation for 6 days and he gained 7 pounds...he weighed at the doctor, same scale same time of day 10 days apart....the man doesn't gain weight on my food for months! Clearly I need to cook with more oil and fats because that's what we ate all week and that's what he needs. Wait, did I mention his fitness goals are to gain weight? that might make more sense...to those of you whose mindset tends towards the losing weight scenarios.

So back to our nutrition issues.... how does a woman eat when she has a hungry man in the house and maybe even some growing little ones to feed to?  We have always been told that "mom is not a short-order cook" but what if you were, for you? Then you can cook what they need and still eat what you need. That is exactly what I tell my nutrition clients whose biggest complaint is that they can't get the small amount of good food they need because they are always cooking and eating what the rest of the family wants.  I have made it through baby weight-loss, competition prep and normal life now by figuring out how to incorporate what THEY eat and what I eat into one quick and easy cooking process.  It is pretty much an "overlap". We all need veggies, check. We all need a protein, check. We don't all need a filler/carb...so I cook everything together that I can and they get more of the filler (quinoa, sweet potato, brown rice, noodles...) and that would be my measured out portion of what I need or I just don't eat it and I make sure I measure or weight out the portion I need of the chicken/fish/ground turkey....

Here is a meal that I cook often:  (what you don't see is the Amie's GF/organic veggie chili I popped in the microwave for 2 mins. In this case the protein of the meal is different because I didn't want bean/veggie chili so I whipped up some scrambled egg whites...an awesome go-to!)

sweet potato puffs and Brussels sprouts
all cooked on the same pan!

caramelized some onion (totally optional)
and scrambled some egg whites while waiting for oven stuff.

Toddler gets this because she loves
sweet potato puffs and we make her eat the rest

Husband gets this massive pile of SP puffs (almost whole bag)
Brussels sprouts, plus chili and onions

I get this, 4 egg whites, enough puffs to satisfy
 and all the Brussels sprouts I want

See, easy-peasy. Just "overlap" your food so you aren't cooking two different meals. Eat the same healthy, lean protein (and if not then whip up some egg whites for your self, they go with everything!). It is perfectly fine to be a short-order cook if you are doing for your own benefit and health. It won't feel as bad either since you are doing something for yourself. You're eating healthier, smaller portions, keeping food cooking to a minimum and keeping cleaning low because you are using all the same pans.

I will do this with everything...I may have some more suggestions in a few days so keep checking here and Facebook for more meal ideas!

Happy, Healthy Day Friends!

MY version of Fit

These are my thoughts lately. As I'm not seeing fast enough changes, or changes that I'd like to see in my self I have to remind myself of these things:

I lift heavy weights. 
I eat well.
I overeat sometimes. 
I stay active. 
I'm lazy at times. 
I workout 5-6 days a week. 
I take extra days off to be with my kid.
I stay My version of fit.
My fitness inspirations have a lot of muscle. I have more than I have ever had. I would love more and am working towards those goals. Genetics play a large role and hard work plays a large role. Life circumstances are factors.
But no matter where I'm at in my journey...I will ways be#MYversionofFit. I want you to strive to by YOUR version of fit. One of my fitness idols (Brooke Erickson) puts it best...you are #goodenough

It is important to remind yourself why you do things and what you are doing them for....double check yourself too.  And when you figure it out put it out there into the world, post it on my facebook page or comment here. I'd love to see what YOUR version of fit is...post your pictures on my facebook page with the hashtag #MyVersionofFit

Happy and healthy day, friends!

Do you even....?

How did you all do on the Transformation challenge? I didn't do too bad. I had a great transformation! It came about in how I thought about food, working out, and life. Everything came together, on point, and ended with the lifestyle that I can maintain and a body that I am not always trying to change.  I'm out of the competition mindset (but that doesn't mean I can't do it again ;) ) just that I can do it without so much damaging prep. I hope you all have found a way to live a healthy lifestyle....

But that's where I start with the question "Do you even...?" We've all seen the memes 'do you even...' fill- in- the-blank-with-whatever-the-creator-was-trying-to-make-a-point-about.  Do you even lift? Do you even run? do you even crochet? Meaning, "...Well you should!"  Here's what I take from that, just try it! whatever "it" is. For me, it has always been running. I just don't like it. I like lifting, I like sprinting, I like rowing, I like sports, I like sitting around (yep, I'm actually a lazy person deep down inside). But running has always been my nemesis.  Most of you all know that I have done my fair share of 1/2 marathons...well 2, or was it 3? I'm pretty sure it would be that easy for me to block one out. Because I "don't even run". But I do challenge myself...a lot.  I like goals and when I get something in my head, I pretty much make sure it happens. This could be a fault, but whatever, it works out in the end.

I have, in the past, gotten up in the morning, walked down to the Mission Bay and whatever 10k was starting, I'd jump on in (yes, we were non committal and cheap in our younger years :) ). That was a challenge for me, because I always had to beat THAT person. The one that TOTALLY shouldn't be in front of me (but they refused to realize it). So to get my competitiveness out I'd compete against said runner-that-isn't-really-faster-than-me and kill my legs until I crossed that finish line ahead of them. Then I would sit on the grass and pretend to take in the ocean view while deep down I was hoping my legs wouldn't fall off and my lungs wouldn't vacate my chest cavity. And I'd do this on multiple weekends...yeah, I don't know why either.

Since moving to the Midwest 10ks are few and far between in my town. We have a ton of 5ks but for some reason 10 is just a bit too far...could be because you can't go more than 5k without running into a hill, and no one really wants to be running hills for any length of  'Ks'.  So I don't do that many and I really miss it. Until APRIL 19th...yep, I'm doing The Color Vibe and it's right here in my own town! We don't get much here, especially big organized ones, I mean there are about 2 organizations that put on runs regularly and it's always the same people, so this will be so cool!  A national company is bringing the color run to Jeff City. People are so stoked about it that it's mid January and there are more teams than I can count registered and the buzz is awesome. I can't wait to get doused in color. And the best part is that for the first time my running buddy (by then she'll be 3) will get to do it out of the stroller. So I can safely tell you it won't be a PR run for me but it will be a Personal Best in that I think G will LOVE getting colored while running around with friends.

So for my local folks, I have a team, HeartStrong 'n' Fit team (oh and I got ya $5 off too), we'll all wear a STRONG white shirt and I'll have to let you all know how it goes...unless you do it with me, then you'll already know how it was.

Transformers-more than meets the eye!

Wow, has it been a while...with grad  school almost over, Gia getting busier and work at the Studio picking up...not to mention trying to fit in solid workouts...it has been quite a crazy 2 months.  But I see a light at the end of the tunnel and I'm feeling motivated, or is that extreme exhaustion? I can't tell.

But either way, I set a goal for myself (and anyone wanting to join) of transforming into a stronger person both physically and mentally. The mental part has been simple, with all that I have going on there is no room for weak!  The physical part was mostly to push me towards Nationals (physique competition- bikini division) and for personal growth, health and increased fitness. I've been lifting heavy, eating a lot more and putting on some muscle. It's been working...imagine that, lifting heavy weights and timing my nutrients just right has done the trick! It's hard to post pics because there is no "cut" or definition during this time of growth but there will be soon enough...the goal is nearing. But maybe I should post pics...it will let you all know that being "competition ready" all the time is impossible, especially if you are trying to make any kind of gains (while repairing your metabolism/body as I had to do). You CANNOT gain a ton of muscle eating in a deficit (low calories)... so eat more to gain muscle, and eat right to gain it healthily.

Transforming your body, as I tell my clients, is not easy...

End of the first week of 2013...*workout, snack

Did you set a resolution this year? It's that time of year again, the time when we renew our goals to ourselves, to our lives and to our family. The first week of the new year is ending and I want to make sure we all are able stay on track for the year.  Those that forget by the next Friday that their New Year resolution was to "give up sugar" may need to reevaluate their goals. Seriously, no sugar.  Ever. For a whole year. Seriously? Did you make it a week? Try again.
       Well, I have to admit, I didn't really set a lot of resolutions, no list this year....but it was intentional. I always preach that it is important to set realistic goals, and resolutions are included in that too. I always do a self-check about May and October to see if I've hit my goals or kept with my resolution I made the previous January. In 2012 it was pretty close! (hey, no one is perfect). So this year I set two goals, one that focuses on myself and one that focuses on my family.
    #1... live as healthy as possible but don't live with regrets either. This means if I want a burrito, I eat one (well, if I can find a gluten free one *sad face*) or if I want anything to splurge on, do it but don't think about it days later. Eat it, enjoy it, and live the next 6 days happy and healthy.
     #2... be happy in life, with life and with my family. We are here together and we need to be grateful for what we have, who we have and live our best life..all of the time, not just when we remember. Sometimes life gets in the way of life. I'm going to make sure that I (and in turn, my family) appreciate everything and I don't sweat the small stuff. It's a cliche but it's true, don't sweat the small stuff!

So here's a great snack that I've been eating a ton of, it's simple and fast:
Hummus and sweet peppers!
Any flavor hummus will do, Sabra is my favorite brand because it is GF and I like the spicy because it stops you from eating a ton since your mouth is on fire.

Those little bell pepper like peppers in a bag you see in the grocery store are the ones I'm talking about.
       Dip and crunch. It's a perfect snack when you need to crunch something like a potato chip or crunchy candy.Try it

At-home workout for the week:
10 Donkey jumps with a chair on each side
10 push-ups
20 high knees
10 v-ups
10 jump-squats
***repeat 3 times or more, no less!  And time yourself, do it every day for a faster time- descriptions below

Donkey jumps with a chair- stand facing a chair, the part you sit on is facing you. Bend over and put one hand on either side of the seat, so you're leaning on it. (You'll be facing down with your butt sticking out basically) Then you'll jump with both feet together from side to side lifting from your hips. Keep grabbing the seat, don't let go, but jump right and left 10 times on each side.
Push-ups-  I hope you know what a push up is.... Keep your butt down, body in line and look about a foot in front of you on the floor.
High knees- Stand up and you will run in place bringing your knees as high as possible, slow down a bit so you can get your knees even higher, 20 on each side!!
 v-ups Lay on your back stretched out with arms over head and legs out straight. You will bring your finger tips to your toes, they'll meet above you so your body makes a V. Fingers to toes, then lower legs and arms back down, wash. rinse and repeat. :)
Jump-squats stand up, lower yourself into a squat and jump with your arms reaching high, land in a squat position (this is important! it will protect your knees from damage). Squat down, jump up high and do it all over again.

Locals: take a look at m 10-day Fit program, save your spot now it'll start soon :)

Happy, healthy week :)

Results are in...and life continues

Life has finally settled down and it dawned on me that I never posted my before and after pics (ok, I was avoiding it). I'll do that, I'll also post my placing :)

I wanted to start this blog to motivate others in a real-life way and I realize that the fitness competition atmosphere is not real life, for almost ANYONE...myself included. Especially anyone who has children, a husband and a house to take cate of...successfully. I am a fitness and nutrition enthusiast/professional but I cannot sustain that contest-prep lifestyle for a long period of time without letting something else important slack. Heck, I was only 95% in for the actual prep for this contest, if I'm being honest with myself, which is not good. I enter things to win, not to just try. But it is what it is, I have school and a family that needed me more than my contest did. My husband and daugter are most important, but I did find fun and happiness...and as Steve says, Happy wife, Happy life.

What I do want to do with this post is show people that setting goals is important not only for fitness but for life, accomplishment is a wonderful feeling and something that, I feel, is important for everyone. So the results are.....

Protein crisis fixed- cheap, fast meal included

So it's been too long but I wanted to post an update on my life as a mom-wife-grad student-personal trainer-fitness competitor-in-training- bodypump-memorizing-maniac of a life. Wow, I'm doing a lot but it's fun for me (probably not for the hubs but I certainly appreciate all his help). As you can see, still no pictures posted. This is for two reasons, 1) I'm embarrassed. and 2) Gia lost my camera! Ok, so I've seen progress.... 3% bodyfat gone and no pounds gone. That is my goal, I don't want to lose weight, I actually want to see it go up by 2 or stay the same. I need to loose bodyfat and gain muscle so I'm doing it right so far. I'll tweak it for the next week and keep tweaking until comp time.

Here's the crisis: I ran out of protein powder last week! Call the news station, call the National Guard- we almost had a national crisis. Well, at least that's how I felt! When I ran out of protein I was so low and my muscles just couldn't recover like I needed them to. I tell everyone that protein is important! My friends that have listened have seen results.  It is hard to get a lot of protein sometimes, especially if you are in "contest prep" mode, like myself. And honestly, it's hard even if you just want a normal amount.  I need between 115-140 grams of protein a day and for someone that doesn't like meat, that is very very hard. I was nearly crying while choking down my 2nd piece of chicken after eating 2 fish fillets and a can of tuna earlier in the day :-/

Well, I found a great shake- it's the 4th brand I've trie.... I just want a good one, that's all I ask. I have been in the market for a Gluten-free, sugar free, sucralose free, lactose free whey isolate protein powder that has BCAAs (branched chain amino acids) for recovery- and I think I finally found one. I received it Friday and will use it for one week before I review it... I'll let you know if it's a keeper!


Favorite meal of the day-Cheap, low cal, easy:
Swai fillet (fish) sprinkle with oregano, thyme, basil and chili powder all to taste- baked in the oven 15mins
peach salsa from Trader Joes 1 tablespoon
gluten-free corn tortilla - Mission Yellow corn are gluten free
Green beans or broccoli --- or awesome salad of your choice (watch the dressing, salsa is a good one for low cal and adds veggies :) )
black beans- make sure they are low sodium. Eat 1/2 cup, it's a decent amount!

aaahhhhmazing. Low carb version is no tortilla and only 1/4 cup of beans. But either way, it's a great fish taco with high protein, good fiber and great veg choices.
Follow it up with my favorite protein packed after-dinner snack that I'll post during the protein powder review. So check back in a week or so!

Here's a great pick from our active-recovery day at Ha Ha Tonka state park...400+ stairs one direction, plus a mini hike! (don't mind the post-picnic lunch food baby protruding from my midsection..mmmmm picnics)

Live Happy and Healthy!

Fitness competitor, what?! Plus workout

A lot of us are goal oriented people, we need something to shoot for or to accomplish. I am that way. I always need something to go for or look forward to; a vacation, a visit from a friend, an event, a lunch date, breakfast, lunch or dinner... How ever big or small, I am always looking forward to something. So, half marathon- check. Now I need something else on my docket.

I am so much of a goals person and so much dislike running that as I was plotting my next task and coming up empty I actually considered, wait for it...fitness competitions. After about 48 hours of seriously considering it and researching it to the end of the Internet- I haven't actually counted it out yet :-/

Ummm, that's right, you read that right. My half marathon goal was directly tied to my being a mom and wanting to complete my first one within a year of having a baby. (I would have it done 4 months earlier but I broke my foot so I was a month late, whatev, I did it). This "new goal" if I choose to accept it would be an accomplishment for me personally because my post baby body is so different prom my pre-baby body, like most moms- unless you're Heidi Klum or Giselle. So you might want to stay tuned because along with mom and family oriented FitTips I might be posting about that journey... Or another one if I find a better goal. We'll see.

On that note, I've seen the need to bump up or at least just vary my training so I added some different things. I have always been into HIIT training (high intensity interval training- the latest "fad") since I'm a spinner for the last 10 years. But I added sculpting moves to it.
Here's yesterday's killer:
2 mins on a spin bike or jump rope
Push ups -max reps
Walking lunges -30( 15 each leg)
Squat jumps- 12-15
Lateral raise- 10-12 directly to
Overhead press-10-12
Mountain climbers- 20 secs
* rest 15 secs in between moves and 1-2 mins between repeats. Repeat 2-5 times*

Happy HIITing