This one's for the moms. STRONG ENOUGH?

Life is about balance. We moms have a hard time as it is trying to find ourselves as secure, adequate and successful women once we become "Mom" and then add in being able to feel adequate, secure and successful as a mom and wife (and let's not talk about being an employee on top of that)...that's quite the load. That is three (or 4) nearly separate identities that we need to perfect. You aren't alone if you feel like you have a split personality, because you kinda do. Wife/Mom!? That's kind of an oxymoron, or at the least polar opposites in personality. Isn't it? Let's add to that the "need" to look good and fit that we get from seeing it portrayed all over media. Everyone wants to look good and feel good but how do we fit that in with all the other aspects of ourselves we're trying to dial in?

Balance. Strength. Just get it done. Those are the words of the mantra I repeat to myself... You have to be strong for yourself to make it through the day and you have to be strong to handle what life throws at you. Forget, or at least don't focus on, being a certain size or the number on the scale. Look at yourself in the mirror and assess your muscles. Realize that you are holding up your family and that's why you need to be strong. Not to mention the more muscle you have the better your metabolism functions :) So plan to be successful, execute the plan to the best of your abilities and don't be hard on yourself because. ...YOU ARE AWESOME AND YOU ARE STRONG!

Protein powder-gluten free and yummy

       So I had an awesome, active day including our launch of BodyPump! 5 classes finished off with earning my spot in the 5 Minute Plank Club...whoop woop :) We made it a family affair with Steve doing a class and Gia cheering us on from the windows. What a great start to Labor Day weekend! I'm officially 6 weeks out from the fitness competition so it is in full swing. Nutrition is number one, workouts second. I eat cleaner than ever (hard to believe, I know.) and have increased protein and over all calories to get one more solid week of building muscle before I start to dial it all in. I have got to get that scale to budge---upward. by muscle mass. pronto. (Yes, I do know the muscle gain rules, 1 lb per month on average for average women..I know this... but I'm trying to push the limit. We'll just see how my body responds. So far, it's been one lb/ month...)

       Well I promised a review of the newest protein powder I found so here it is. It is called About Time 100% whey isolate. Now, this is important...if you are in the market for protein powder, whether it is gluten-free or not, you should look for whey isolate, as opposed to concentrate or blends. Whey isolate is the best, most readily available form of protein. This brand is not only gluten-free but sugar free, Sucralose (fake sugar sometimes included in "sugar free food"), and lactose free. So it's pretty clean and allergen free.
My review is a good one :)

Content: obviously great, no tummy aches which is common for me with some not so clean ones.. On top of that it is only 103 calories per scoop and 25 grams I protein- that is a high amount for such low calories. Look at it this way, (put on your math-caps)1 gram of protein has 4 calories, that means 100 calories come from protein and only 3 calories come from other ingredients (a marginal amount of fat). That is clean protein!
Taste: good- even sweet compared to other sugar free ones but really good vanilla flavor. Oh! And I can't forget to mention their other flavors- cake batter and chocolate and so many I haven't tried so I can't say how good they are but sound tasty.
Texture: very powdery and smooth
Mixability: I try all shakes/powders with water first and it was pretty tasty, granted the last one I had was really gross, but even comparing it to others I loved the flavor of this one. I use it mostly with unsweetened vanilla almond milk and it mixes into my almond milk very well and is more vanilla-y and smooth. I only mix with about 3/4 cup.
Price: $$- really good comparatively and when buying from www.supplementwarehouse.com you can get free stuff too so it makes it better. Just make sure you order the next tub BEFORE you run out or you'll be waiting for their slow shipping while craving the protein yumminess.

So in conclusion: Love it, go buy it!
-----SECRET SNACK-ATTACK----
I make a delicious nighttime snack with this powder and as I mentioned, here it is:
1/2 cup -3/4 cup vanilla almond milk
1 scoop About Time vanilla powder
1/2 cup frozen blackberries
Oatmeal to desired thickness-sometimes I add more if I have carbs/calories to spare by the end of the night.
Drizzle with honey.

I eat it every night as a sweet desert while my hubbs is chowing down on his nightly Magnum ice cream bar that I drool over (ooohhh when competition is over I am so having one).

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!

Happy and Healthy :)..Workout included

Alright, well it has been too long...but I can say I've not gotten off track. Gia, as you know, had surgery on her kidney and she is doing great, totally recovered and running around. The only sign is the large scar on her side but that will go away in time. We'll go back in a week for the post-op and then one more time going under to get the stent out in a few more weeks. Thanks all for the calls and stuff, it made it go by faster.  But now it's hot and we are back to normal loving the heat and playing in the water every day!

On a "my thing, my time, non-mommy" topic...We, my friend and I, are about 12 weeks out from our Fitness Competition and it's SO on.... cleaner eating, more focused workouts and walking in 5 inch heels daily! I'll get some before pics up soon, I will have to have a shot of some adult beverage or some other inhibition inhibiting substance first but I'll post it in the next week or so. :)  If anyone is curious and wants to get on a schedule here's my workout plan (and plans change sometimes...)

                 Monday- cardio, either swim or bike (one hour max), lifting back and biceps and an at home HIIT workout in the evening (see below workout).

                 Tuesday- slight cardio (only because I teach my cycle/sculpt class) and lifting legs       
                 Wednesday- Lift chest and triceps (maybe back), cardio swim
                  Thursday- same as Tuesday

                  Friday- cardio, bike or swim...or both! and abs

                  Saturday- BodyPump

                  Sunday off or family hike or swim

You can join in and make it a group thing...I'd love to know people are doing it too.

 So anyways, while in the hospital Gia was pretty much knocked out so I was able to get in a workout while there....here's your Mommy's-at-home-workout- Sippy Cups and Water Bottles:

20 plie squats (legs out wide with toes pointing to out)

20 front knee raises each leg (raise knee to opposite elbow, twisting your torso)

20 tuck jumps (put your hands waist high, palms down. Jump from standing position but jump/tuck your knees up high enough hitting them on your hands)...these were interesting to do in the hospital!

20 chair dips for triceps (sit on a chair, place hands beside your hips with fingers facing the front of chair. Scoot butt off the chair holding yourself up with hands and dip up and down.)

10 push ups with hands on the chair for easy or floor for harder- push yourself- make it harder!

20 jump lunges (get into a lunge, hold one second then jump up and switch your legs, do this 20 times!)

Repeat this workout as many times as you can...after the dishes but before the kiddos wake up from naptime! ;)

And for our newest clean, gluten-free meal favorite...
Salmon with lemon zest and juice (or if you're lazy just lemon juice, ask me how I know that.) and garlic

Black beans from the crockpot seasoned with salt, pepper and chili powder

Broccoli and green bean veggie mix (um, totally from the frozen department, much easier)
Tomato Basil polenta baked! yummmmy

Secret desert: I cup of plain Greek yogurt with a cup of frozen berries on top (no sugar added fruit).

Stop the DIETING maddness

I hope everyone had a good Mother's Day and I hope you are still being celebrated and are still pampering yourself even though it's all over :) I heard something said this weekend that irks me and I had to put it out there to make sure everyone hears this. Someone said this weekend "well, THIS is a bad day for my diet! Guess I'll diet again on Monday..."  That is so frustrating to me, I with the word 'diet' would just disappear. Or at least only be used when talking about someones dietary intake...as in "their diet consists of...", not A Diet.  When someone is on A Diet it gives them a something to fail at, or take time off of (and usually not go back to!). But when we lead a Healthy Lifestyle, those random days where you eat something 'bad' is just a fun day, not a day where you think "I failed, I ate wrong or I will have to start over." Does that make sense? Diets fail. But healthy lifestyles are there forever, it's your lifestyle, how you live every day and there's no way around it. Those little dietary indiscretions aren't going to hurt as bad or be as detrimental when you feel good about yourself every other day of the week.

It's like talking to a child and telling them they can't do something, what do they do? They want to do it more. What do teen girls do when you say they can't date that bad-boy? She wants to date him more. What happens when you tell yourself you can't have that cookie? you can't stop thinking about cookies until  you go to the store and get a box! So give yourself that cookie. Then have a salad for dinner :) If you tell yourself you're "on a diet" then it's something that you will really not want to do. But if you decide to live a healthy life and just be healthy because you need to then it won't be so tempting to be "bad". This is your one live, live it, love it and be healthy. the Golden Rule of life: Treat your body like you want to be treated, with respect.

I challenge every one of you to STOP DIETING! Free yourself from that ball and chain and just live healthy, you will be happier. Food is fuel for your body, it helps you get though the day. And that bowl of fettuccini alfredo will not be your 'last one you can ever have' so don't eat a heaping amount like it's your last meal. Have a small portion, savor it, add some veggies and be OK with your choices. Make healthy choices for life.

Ok, talking with a friend today about protein and how it is important to weight loss.... so here's a protein packed snack:

Protein Packed Peanut Butter balls-

1/2 cup Peanut Butter (natural- try a Mennonite store here in MO, it's way cheaper for fresh PB)

1/2 cup Agave nectar (organic. Agave has a lower glycemic index so it won't give as much of a "sugar rush" as honey...or sub honey)

1 cup oats (quick or regular)

3/4 cup brown rice flour (it's gluten free. but you can use any flour)

1/4 cup vanilla protein powder (or just 1 cup of flour if you don't have protein powder)

*optional: craisins or raisins to tase...about 1/4 cup

Combine flour and protein. Mix peanut butter and Agave nectar. Mix remaining ingredients together then add it all together in to a large bowl and evenly combine. Roll into little balls, about 1". Place them on a wax paper covered cookie tray and put in the freezer for 30 mins. Eat, enjoy!

Have a Happy, Healthy day! If you have questions about a workout or gluten free eating please leave it in the comments...

Sprung! (and a workout)

It has sprung, Spring, that is.... I'm so excited because now we can do even more things outside. Here is a preview of what the rest of our Spring will consist of! So stoked and I know Gia is too.  I tell all of my spin classes that I am not an outside rider because what I do outside on a bike I don't necessarily call bike riding. It's more...cruising or meandering, but we do it for a long distance and the ride is always great! My FitTip for you all...You pull the kid trailer! It adds weight and creates drag, it's an extra fun workout that includes the whole family. (your workout of the day/week is below)

 This is Gia getting us ready to go ^

This is Gia saying, "I'm waiting!" ^

OK, on the off-chance you'll be busy with kids and household stuff (to be read with sarcasm!)...here's a workout you can do fast and at home but it will get your heart rate up and metabolism flying:

(since this is the "Sprung" post it's a lot of jumping):

Jumping Jacks 40

push up jacks 10

burpees 10

squats 10

alternating lunge jumps 10 (5 each side)

Do it, Love it, Feel it burn!

*OK, I say "workout of the day" but you should do these types of workouts 3 times a week and on the other days (maybe 2 or 3 days) add in another workout that I've previously posted or a walk/jog outside or other active activity, that will make 5-6 days working out and 2 or 3 different workouts. Varying them too much can be less effective because you are not familiar with the moves and if you're focusing too much on working hard and not enough on the motion then it puts you in danger of injury. On the flip side, if the moves are always new and you focus too much on the actions then you don't get a good enough workout. Therefore, the better you know the moves the harder you can work without being distracted by new, complicated moves. So Work, rest and repeat :)*

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