Oh Where or Where Did the Day Go?

The days are flashing by and progress is slow.  Taking care of my 3 kids has to come first.   Taking the back seat is me and my need for exercise.  I sit here at the computer while my little one sleeps and my 3 year old hangs out with grandma for a few hours.  What am I doing?  I'm alternating between blog, work, and lunges.  Sound crazy?  I'm determined to get back into triathlon racing and would like to play recreation soccer in the spring.  I know my knees (old soccer joints) won't do well with 15 extra pounds stacked on top of them.  As part of this process I'm posting my goals on the bathroom mirror.  Not my weight loss goals but my real goals (finishing a tri in July, playing soccer in March, etc.).

 Next to those goals I have a picture of my family...they were worth every inch and pound. 

My Meals Today:
Breakfast: 1 egg 1 white, bran flakes, blue berries, soy milk.
Snack: Bird Seed bar (probably too much sugar)
Lunch: Tortilla soup, w/w tortilla, kiwi
Snack: Greek Yogurt with berries
Dinner: Hibashi with in laws (grilled chicken with veggies)  Gonna look at the menu ahead of time.
Snack: Carmel Rice Cake with a few nuts.

Instead of a Diaper Changing Exercise today I'm focusing on my legs.  The biggest muscles in our body...also burning them most calories with strength training. 
So, 6 times today I'll do baby squats (15 each time).  Holding baby firmly too my chest and sitting back into a squat.  Your knees are not going over your toes....your knees should hardly move. 

Need form help?  Place a chair behind you, lower down toward the seat and press through your heels as you stand up. 

Yes, I'm eating Dessert!

Let me just say that breast feeding makes me hungry beyond any day of my entire pregnancy.  Because I could probably eat all day I need to make sure I'm buying lot's of fruits and veggies and stocking my fridge with guilt free foods.  Let's be honest, sometimes an apple just doesn't cut the sweet tooth that has ravaged my body since my teenage years.  Below are 2 recipes given to me by friends that really satisfy and offer some much needed protein to my snack.

Bird Seed Bars:
2/3 cup sesame seeds
1/3 cup sunflower seeds
1/4 cup flax seeds
1/3 cup creamy natural peanut butter
1/3 cup honey (or aguave syrup...lower in sugar)
Toast seeds in a dry skillet. Heat honey and peanut butter in a pan and stir in seeds.  Line 11 x 7 pan with wax paper and press mixture in to bottom of pan.  Cool  and store in fridge.


Baked Apples:
Slice up 2 or 3 Gala apples (or your favorite)
Place in a baking dish with some orange or apple juice coating the bottom of the pan. 
Mix together: oats, some whole wheat flour, 2 Tb of butter, 2 Tb Maple syrup (sugar free if you want), and a handful of walnuts.  Fork together and sprinkle over apples.  Bake at 350 for about 10-15 mins. 

My Meals Today:
Breakfast: Oatmeal, scoop soy protein, raisins, aguave syrup.
Snack: almonds and a banana
Lunch: Panera (chicken soup, 1/2 turkey sand on w/w)
Snack: Apple with peanut butter....some of the bird seed bar (probably too much)
Dinner: Yummy Chicken Tortilla soup, slice of w/w bread and green salad
Snack: Baked Apple Dessert!

Slacked off on the Diaper Changing exercise today.  However, I did shovel my driveway which only further proved my need for core work.  It's amazing how often we use our core muscles and how much our backs can compensate when the anterior ab muscles are weak.  Not a good scenario...if your abs are weak strengthen them before your back takes over!

1 Week Down!

I'm a huge proponent of eating healthy as a lifestyle and not just when you need to drop a few pounds.  This morning on the Today show they did a story based on the question, "Do we as Americans put too much emphasis on being in shape and having the body to show for it?".  I have to say that when it comes to being fit I don't think we put enough emphasis on it.  Although I think we could all do without the shapely bodies on the cover of fitness and health magazines, there is still a lot to be said for taking fitness and exercise seriously. 

My son's school began their yearly program called On the Move which aims to keep kids accountable for the foods they eat and how much exercise they get.  It's so great to see him consciously eating more vegetables during the day. I have to admit that the winter months are really tough for getting in tons of exercise.  Instead of his usually hour of basketball or riding his bike after school we are getting creative with our indoor mini trampoline and wii sport games.  If every one took 2 months to hold themselves accountable for more activity and a healthier diet we'd all be significantly healthier! 

My Meals:
Breakfast: Bran flakes with fresh blueberries, lt soy milk, 2 egg whites.
Snack: unsalted peanuts, grapes
Lunch:  Tuna (tuna mixed with nf greek yogurt, a little sweet relish, and a squirt of mayo) on w/w slice of bread with spinach leaves. 1/2 grapefruit
Snack: oatmeal with soy protein, and flaxseed, and aguave syrup.
Dinner: Chicken (spicy seasoning), brown rice, asparagus
Snack: carmel rice cake with soy milk.

Diaper Changing Exercise:
This week I'll be alternating between 10 dips and 10 push-ups.  Still modifying my push-ups until I feel like my abs are strong enough to remain flat and tight on the lift and lower. 

Hoping to get a treadmill walk in today.  IF I get that opportunity, I'll alternate 5 min walk with squats and static lunges to keep my knees protected. 

Have a great day everyone!

Mirror Mirror on the Wall....Holy Moly!

Early morning shower, baby still asleep, kids getting ready for school, the smell of coffee permeates the air...it's going to be a great day.  Stepping out of the shower I catch a glimpse of my naked body (at least I think it's my body) in the unusually large mirror in our bathroom.  I have to admit, it is sort of a downer to see how much my body has changed and wonder...Will it ever look the same again?

I teach fitness classes and run a nutrition program and throughout both I preach to women about loving their new body.  Focusing on what my "new body" will look like will be harder than I thought.  Finding a healthy middle place to see my image in the mirror without criticizing my appearance but celebrating where I've been and what I have to show for it. 

Meals Today:
Breakfast:  Bran Flakes with raisins and Soy Milk, slice of cheddar cheese (not the best protein option but time was limited today)
Snack: Apple, almonds
Lunch: Slice of whole wheat bread with tuna fish and raw spinach, open face.  1/2 grapefruit.
Snack: Cottage Cheese, cucumber slices, a few w/w crackers
Dinner: Not sure yet...eating out or soup. 
Snack: Rice Cake with peanut butter. 

Ab workout today:
Pilate's breaths, 10 crunch hold (holding for 6 breaths),  Side plank from knees Hold 6 breaths...8 lift and lowers.  Glut Squeeze (lay on belly, knees bent, feet flexed, press hips into floor and lift thighs off ground) Hold 8 breaths. REPEAT  ALL 3 TIMES

Day 4 Sleepy Mommy Syndrome

News Flash! 

Moms have another aspect of life to deal with when working to lose or gain control of baby weight.  It's called  LACK OF SLEEP!  I say this quietly as my sweet children take a much needed nap.  Me...a quick snooze then it's off to fold laundry, clean up a mesy house, and hopefully squeeze in a quick bite to eat, email check, and maybe a workout.

Sleep and Rest are essential parts to recovery and something the body must have to function properly.  Squeeze in short naps those first few weeks.  The workout is secondary to sleep. I should also mention that I had a normal vaginal delivery without complication and this is my 3rd child.  First time moms tend to need more recovery time as the body adjusts.   

My Meals Today:
Breakfast: Peanut butter (natural) on whole wheat toast, coffee....Had to get kids off to school...
Snack:  Oatmeal with soy protein (1 Tbsp), raisins, and aguave syrup
Lunch: Left over veggie soup and 2 slices of Great Harvest 9 grain bread
Snack: Apple with peanut butter
Dinner:  Green Salad with Spinach, cucumber, tomatoe, and tuna with whole grain bread (family having Sloppy Joes...YUCK!)
Snack: chocolate Chip Rice Cake with soy milk 

Diaper Changing Exercise Today:
For the next 2 days I'm working on my push-up form.  On my knees and really focusing on exhaling my belly button to my spine on the way up.  I'm only doing 10 and I'm not dropping all the way to the floor.  Super important to have those abs reform to protect your back and coreset your core before really focusing on the abs. 

Workout Today: 20 mins Used Muscle Bar
Chest = Push up practice, Floor chest press (2 mins of squeezing bar together), REPEAT 3 times

Outer thigh = Side lying bar resting on top leg.  Lift and lower 20 times, Circles 20 times REPEAT and change sides.

Biceps = Basic curls (slow with big exhale) about 25, Hammer curls 12 REPEAT

Same Ab exercises as yesterday.  Added side plank from knees.  Hold for 8 breaths (2 times each side)

Day 3 Have a little self control!

Ok, so the key to success is having self control.  The self control not to buy sugar snacks, not to pick at my kids half finished meal, not to munch when I'm not hungry!  My sweet husband brought food in last night and I did ok ordering...a veggi

e sandwhich with all the sauces on the side (didn't actually come that way) and a side salad instead of fries.  Did I mention that he also felt the need to bring home a gigantic slice of chocolate cake!  Holy cow it was tasty.  I didn't each much of it but those few bites I did have were amazing.  Now I can check chocolate off my list for a few weeks. 

My advice for ordering food when eating out is simple..."On the side"  Followed up with..."I requested on the side last time and it didn't come that way, I really prefer to add my own sauce".  Another key, always ask for a side salad or steamed veggies instead of the sides offered.  Most of the sides offered are super high in fat and calories.  That being said...dont' send your husband to pick up your to-go order!

My meals today:
Breakfast: Egg with 2 whites, 2 slices of whole wheat toast with low sugar apricot jam.  (nursing an upset stomach from that stickin cake!)
Snack: handful of unsalted (roasted) peanuts...should have added a fruit or whole grain carb...baby needs to eat!
Lunch: whole wheat wrap with natural peanut butter, sliced banana, and aguave syrup...my favorite.
Snack: Almonds, sliced kiwi,
Dinner: Friend is brining dinner
Snack: Greek Yogurt with blueberries.

Diaper Changing Exercise:  Tricep Dips...I forgot several times yesterday. 

**I'll try and get that short workout in today and add about 20 mins of treadmill walking time.

If your taking the journey with me I recommend taking a picture of yourself today.  Make it a flattering profile shot in clothes that really show your current shape.  In 1 month re-take the picture and see if you can tell a difference.  Sometimes we are too hard on ourselves in the moment.  Being able to look back and see a change is really awesome.  (I was going to post mine but I just can't do it). 

Have a great day!

Day 2 (my portion control....sucks)

Before I continue I do want those watching to know I don't expect to lose a ton of weight in the next week.  A gradual loss with some good old fashioned exercise and nutrition is the way to go.  That being said, I need to work on my portion control.  Because I'm nursing I'm factoring in some extra calories and meals but need to work on not eating so much in one sitting.  The food in my fridge isn't going anywhere and neither am I (at -20 degrees outside).  My focus today is discipline and portion control.

My Meals Today:

Breakfast: Scrambled egg with 2 whites. Bran flakes with blueberries and soy milk.
Snack: Almonds, unsalted peanuts, raisins
Lunch: Homemade veggie and bean soup (Thanks Andie!) whole wheat tortilla, Quinoa salad (see below)
Snack: Greek Yogurt with fruit
Dinner: Left over soup, spinach and green salad
Snack: Rice cake (chocolate chip of course) with peanut butter.

Quinoa Salad:  So I'm new at making this stuff (needs lot's of rinsing) http://www.savvyvegetarian.com/vegetarian-recipes/quinoa-salad.php  Check out this site for some thoughts on how to cook this stuff.
I put cucumber, tomatoes, and feta in my salad. 

Workout today:
Ab workout from yesterday. 
Getting the muscle bar out again today....Gonna do Chest, Gluts, Biceps

Diaper Change Exercise:
Stickin with Tricep Dips....10-12 per change. 

 Water: Again, shooting for 90-100 oz.