If you are a momma, I can assume two things about you. It doesn't matter if you have a 2 day old newborn, a 2 month old baby, or a 18 month toddler, mommas can connect on these two items.
1) You are exhausted. ALL. THE. TIME.
2) You put your family's needs in front of your own.
Being a momma is not an easy task. Taking care of kids can be really hard and demanding and it takes it toll on us physically, mentally, and emotionally. We are always taking care of other people and their needs and we get the last pieces of whatever is left.
What if I told you there is a better way to live life? A few small changes can help you manage stress, give you more energy, and actually help you feel good in your body.
Fueling our bodies and moving them are GAME CHANGERS. They help us FEEL our best so we can BE our best.
MY 12 TIPS TO LOOSE THE BABY WEIGHT
1. FOCUS ON NUTRITION
When we hear the word diet, instantly we think about all of the food that we can't eat. Instead, I want you to change your mindset. Focus on what you CAN eat! Focus on how your body feels. If you fill it with junk, you are going to feel it. If you fill it with healthy food, you are going to feel amazing and full of energy. It feels good to feel good.
2. DON'T FOCUS ON THE SCALE
Women (including me) tend to obsess about the number on the scale. It is all too easy to throw in the towel when it doesn't move or show the progress we think we should be seeing. Giving up is not going to get you the results you want. Focus on your overall health and the scale will move.
The scale is just one of the many tools to track your progress on your journey. If you just focus on the scale, it would be really easy to give up once you hit that plateau.
Instead, I want you to focus on being healthy. Focus on progress! Find non-scale victories and celebrate those. Maybe you can fit into your pre-baby jeans, or you can see some muscle definition in your arms, or maybe you can hold your plank for 20 seconds now. Find small victories every week and celebrate them!
3. MINIMIZE PROCESSED FOODS
I hate the word diet and all that society has taught us about it. I am not on a diet. I am on a health journey and am developing healthy habits for life. There is not an end to it. Period.
I don't want you to never eat pizza again, that would be one sad life! I want you to practice moderation. Eating pizza, chips, and ice cream every day is not a healthy habit and it is not going to fuel your body well. OUR GOAL IS TO FEEL GOOD. Focus on eating good, healthy foods 80% of the time.
If you are at a birthday party and they are serving pizza, eat a slice or two. Pair it with some veggies or a nice salad. Don't pig out and stuff your face with 8 slices of pizza. Use moderation, enjoy your few pieces, but try to fill up on some healthy options.
4. EAT CARBS BEFORE SUPPERTIME
Our bodies use carbs for fuel. Well, we don't need much energy in the evenings and while we are sleeping. Try eating your carbs for breakfast, lunch, and snacks throughout the day. Focus on eating whole wheat options whenever possible. Skip carbs in the evening, or at least minimize to one serving.
5. DRINK WATER
Drink half your body weight in ounces of water every single day.
So, if you weigh 160 pounds, you should drink 80 ounces of water a day. This might sound intimidating, but it really is not that hard! It just takes being intentional. Find yourself a good water bottle like this one that will help you track your consumption throughout the day.
If you are a breastfeeding momma, this will really help your milk supply too!
6. EAT WHEN YOU ARE HUNGRY
Remember, we are on a health journey here, and starving ourselves is not the goal here! If you are a breastfeeding mom, you need about 500 extra calories a day. If you are hungry, listen to your body and give it fuel, HEALTHY fuel.
When those hunger pangs start, grab some vegetables or fruit and drink 8-12 ounces of water. If you are still hungry, add in a healthy carb. Don't fill up on junk or dessert. If you are truly hungry, an apple will sound good, trust me!
7. MOVE YOUR BODY
If you are not cleared from your doctor yet to workout, you can still get in a little movement. My favorite activity postpartum is going on walks. The first couple of days, I walk pretty slowly and not very far, but it feels so good to get out of the house and move! Listen to your body and don't push yourself too hard!
If you are past that 6 week period, feel free to start pushing yourself a little harder. (I use Beachbody's workouts and can get you started with a free, basic account. Let me know if you are interested!)
Remember though, your body has just gone through TRAUMA and will not be able to do everything it was able to do before. It is going to take time, but YOU WILL be able to get it back.
8. GET OUTSIDE
As long as the weather complies, try to get outside every day. I love to combine this with my daily movement. Go on a family bike ride, play with your kids at the park, go swimming.
As mommas we can feel sensory overload and that the walls are closing in on us. One of the best things I can do for my mental health is take the kids outside. Even if I am just sitting and watching them play, it feels like a little break as they are entertaining themselves.
If you want some extra movement, run around and play with them! Not only will you be the coolest mom around, you will burn a few more calories!
9. SET GOALS FOR EACH WEEK
At the end of each week I try to reflect on things I did well and things that I need to work on. Pick out a few things that were challenging for you this past week. Maybe you did a lot of snacking in the evening, maybe you drank 4 cans of pop a day, maybe you only worked out once this week. Pick three things you want to work on for the next week. I like to pick a nutrition goal, fitness goal, and then just a random goal.
I like to track mine here.
10. MEAL PLAN & MEAL PREP
Half of the battle to eating healthy and losing weight is having a plan. I am a huge advocate for meal planning and meal prepping. It doesn't have to be extravagant, I don't have time for that. Check out my blog post to see how I recommend meal planning and meal prepping for weight loss.
11. IT TAKES TIME
Losing weight takes time, that's why it shouldn't be our focus. Give yourself grace mind. You have so much on your mind and on your plate. Take one day at a time. Focus on small changes each day and they will add up to big changes, I guarantee it! Focus on progress, not perfection.
12. DON'T HAVE AN END DATE IN MIND
This one is kind of hard to do. Most of us have a goal of how much weight we want to lose, and by what date. There's nothing wrong with doing that, but I don't want you to focus on. Try to focus on living a healthy lifestyle and feeling your best. If we have a specific number and date in mind and we don't reach it, that can throw us off the bandwagon. It's better to just focus on the big picture.
Well momma, I hope that you found this article helpful. Remember, focus on being healthy and the weight loss will follow.
LOOKING FOR MORE?
I am a health & fitness coach and would love to work with you reach your health goals. If you are interested, fill out the form here, and I will send you more information. No strings attached!
BE SURE TO CHECK OUT SOME OF MY OTHER POSTS HERE!
10 Reasons You Should Get Beachbody on Demand
21 Day Fix Review
Beginner's Guide to Meal Planning
Beginner's Guide to Meal Prep
Are you worried about gaining too much weight during your pregnancy? Girl, you are not alone! Many women are worried about their bodies and their weight during pregnancy. That is NORMAL!
You hear about weight loss stories all the time, but rarely hear people talk about gaining weight. Well, today I am going to talk about it. It isn't "pretty", but it is raw and honest.
IT IS HEALTHY FOR WOMEN TO GAIN SOME WEIGHT WHEN THEY ARE PREGNANT. That doesn't mean that it is easy to feel good about those numbers on the scale. Every time you go into your doctor's office you get "weighed-in" and you just cringe
Gaining weight when you are pregnant is inevitable. The baby is going to grow, that is healthy! Your body is going to change, that is healthy! Every part of your body is going through trauma to help this baby grow. These changes aren't easy to cope with, especially with all of the hormones raging through your body.
If you have ever lost weight, you probably had an "ah-ha" moment where you realized that you needed to change. My "ah-ha" moment was in February 2019 when my husband and I were visiting some family in Texas. (Check out this picture of us at Magnolia) I remember feeling so bloated and full all of the time. I didn't feel comfortable in my own body. I saw a picture of myself on this trip and I knew that I needed to start working out again and lose some weight.
So here I was, completely motivated to lose weight and make some positive changes for my health! I was excited to start some new program and watch the weight just fall off! Come to find out, we were pregnant (hence the bloating). Knowing I couldn't focus on weight loss for the next 9 months, I decided to focus on being as healthy as I could and make this pregnancy as healthy as possible.
We didn't have a scale at the time. I like to just focus on eating healthy and working out and not focusing on the scale. At our first doctor's appointment a couple of weeks later, I weighed in at the most I have ever weighed. My jaw dropped.
My doctor encouraged me to try to gain between 15-25 pounds over the next 9 months. (I am not for sure how you really can control this. I was working out, eating healthy, and the scale just went up whenever it wanted to.)
I ended up gaining 30 pounds throughout my first pregnancy and about 35 during my second. It was more than I wanted to gain, but I tried my best. I think I found a good balance between being careful but still enjoying life.
Here is a picture of me around 36 weeks.
I put together a few tips that might help you over the next couple of months during your pregnancy.
As tempting as it is, don't go and "eat for two". Many women justify eating whatever they want and as much as they want because they have the excuse "I'm eating for two". Talk with your doctor or do some research, but you only need to eat about 300 extra calories a day when you are pregnant. Try really hard to stick to that.
It was SO tempting for me to "pig out" and just eat whatever I wanted because I knew that I was going to gain weight no matter what. But, thankfully I reminded myself that I will have to work that much harder after the baby is born if I am not careful now.
I believe that everybody needs to treat themselves frequently, pregnant or not. I still treated myself FREQUENTLY during pregnancy but in still moderation. That is what life is all about :)
What exactly does moderation mean? Well, during the first trimester when potato chips sound heavenly, I eat potato chips! I don't eat the whole bag though, or stuff myself till I feel bloated. I get out one serving and enjoy them because that is what baby is craving. I normally don't even keep potato chips in the house, except for when I am pregnant.
If it sounds good, eat it, but just limit the amount. My husband and I share dessert frequently. It helps save money and my waistline.
2. TRACK YOUR WEIGHT
Also, something that I found helpful was tracking my weight gain. I think it is important to pay attention to the weight, without being consumed by it. Have a bit of a goal like gaining 2 pounds a month, or 1 pound between your doctor's appointments. With my personality, I like to know where I am with my goals. I don't do well being "blind-sided" at the doctor's office. Certain personalities might do better not keeping track of their weight, but I found it to be very helpful!
Don't forget to give yourself grace too. Your body is going through a lot of changes! Some women don't want to look at a scale at all during their nine months, and that is fine too. Find what works for you and feels right!
Find a great workout program! I cannot emphasize this enough! It is so important for our bodies to keep moving, even though we are growing a human being.
Beachbody on Demand has some amazing prenatal programs which I have used for both of my pregnancies and absolutely LOVED! (Click here if you are interested in a free Prenatal Barre sample workout, or fill out this form if you are ready to get signed up with Beachbody and me as your coach!) YouTube also has tons of options. Walking for 20-30 minutes a day is also great choice and is FREE!
There are so many reasons to workout while pregnant. YOU feel amazing, energized, and strong even with this new body and extra weight. Women who workout during pregnancy tend to have easier & shorter labors. BABY has higher chances of being healthy, sleeping better, and nursing better. So why wouldn't you workout IF you doctor clears you?
So to wrap it up,
1. Eat the recommended amount of calories for yourself most days.
2. Try to move for 20-30 minutes daily.
3. Treat yourself occasionally, after all you are creating a human being inside you!
Enjoy every minute of this beautiful gift of pregnancy!
Here are some other blog posts that I think you might enjoy!
How To Prepare Your Body for Labor.
12 Reasons to Get Beachbody on Demand
Beginner's Guide to Meal Prep
Beginner's Guide to Meal Planning
After having our baby in October of 2019, I knew I wanted to start working out again as soon as the doctor cleared me. I did some research and chose to start with 21 Day Fix.
WHAT IS 21 DAY FIX?
21 Day Fix is a 3 week workout program with super trainer Autumn Calabrese. She has lots of workout programs. Her most famous one is probably 80 Day Obsession.
She developed the 21 Day Fix Portion Control nutrition program to also coincide with this workout program, or any other workout program. Here is a picture of me with her portion containers :)
Overall, I really liked this workout program. It served its purpose for me during my first few weeks of postpartum. It helped me ease back into working out slowing and safely. I would not say that this program is "easy" per se but very doable! It is definitely recommended for beginners. I think almost anybody could do this workout program!
The workouts are 30 minutes long. Again, I am a busy mom with a newborn. Finding time to workout is not always easy. Having a good program that is 30 minutes or less is essential! It is the perfect amount of time for some self-care and doing something for yourself.
It is a short program, just 21 days. I liked that it was short so you could feel accomplished when you finish the program. There is a sense of pride when you finish anything. After working out with a program for 21 days, it feels good to cross that off and move on to something else. It also worked out really well for me to quickly squeeze this 21 day fix program into the calendar year before January started. If you are looking for a good place to start working out, this program is great for you!
I felt this program was repetitive. Autumn has 7 workout videos focusing on something different each day. For example, there is cardio fix, arms, legs, abs, pilates, yoga, etc. So each Monday you do the cardio fix video. Each Tuesday you do the upper fix, etc. It might not be a big deal to others, but I didn't like that. I don't like hearing the same jokes or phrases week after week (even if it is just 3 weeks).
It is a short program. (This is a pro and a con) It is hard to see yourself physically changing and getting stronger with this workout program because it is only 3 weeks. I know multiple people that just repeat it over and over. I couldn't do that because I would get tired of this program. I like something with a little more variety.
No rest day. Because it is such a short program, there is no rest day built into each week's workout. It is fine for the three weeks, but I wouldn't want all of my workout programs to be this way. I enjoy not working out on Sundays.
When I went through this program, I lost 6 pounds and 2 total inches in just 3 weeks! Some of that was probably postpartum weight, but I was very encouraged! Along with doing this program, I did the nutrition plan that correlates, 21 Day Fix Portion Control.
I don't have any transformation pictures of myself, but here is a transformation of Sophie after doing the 21 Day Fix. Pretty amazing! Picture how you could look and feel in just 3 weeks!
If you are interested in trying the free sample, check it out here.
Fill out this form if you are ready to give the 21 Day Fix a shot and change your life! This form gives me a little bit of information about you and your goals. After filling it out, I will reach out to you in email and we can figure out our plan to get you the results you want!
Have you ever gone to a gym and felt like you had no clue what you were doing? Have you ever walked by a machine and have NO idea what to do with it? Maybe you have been so intimidated that you have not even stepped foot into the gym.
Girl, I get you! Gyms can be so intimidating! A few years ago I was introduced to home workouts and I will never go back to the gym again.
I fell in love with Beachbody on Demand a few years ago. I was passionate about it and wanted to tell others about how great it is. I liked it so much, I decided to become a coach to help others crush their health and fitness goals too. If you are interested in becoming a coach or getting started with Beachbody on Demand, fill out this form.
Here are my top 10 reasons you should consider getting Beachbody on Demand.
1. IT SAVES YOU MONEY.
Okay guys, this alone could be reason enough to get it. A Beachbody on Demand membership is $99 a year. If you do a little math, that comes out to $8.25 a month. That is a phenomenal deal!
2. WORKING OUT AT HOME IS CONVENIENT.
This is such a great way to workout, right in the comfort of your living room. There is no need to leave the house, worry about your workout outfit, how you look, your hair, your commute, traffic, etc.
3. NO NEED FOR CHILD CARE.
As a momma of two sweet boys under two, I don't get much alone time throughout the day. Instead of having to find a sitter for them, or asking my busy husband to watch them daily, I get to workout with them, during nap time, or before they wake up in the morning.
4. WORKOUT WHENEVER IT WORKS FOR YOU.
The wonderful thing about home workouts is that it is so flexible on when you can do it. I know lots of people that get up first thing in the morning to get their workouts in, many that wait until their children's nap time, and others until after their kids go to bed.
5. SHARE A FAMILY ACCOUNT.
I know many spouses that share a Beachbody account but still do different workouts. Gyms typically require a membership fee per person or a family pass. There also are dancing workouts and family videos to get everybody working out together.
6. THOUSANDS OF WORKOUTS AVAILABLE!
There are so many workouts available on BoD (Beachbody on Demand). There is such a great variety of workouts so there is always something for everybody! Whether you are into dance, weight lifting, HIIT, barre, intense cardio, there is a perfect program for you! Multiple times throughout the year they launch new programs to keep things exciting.
7. YOU HAVE AN ACCOUNTABILITY PARTNER.
When you sign up for a BoD membership, not only do you get access to the workouts, but also an accountability group with your personal coach! This is where you can check in daily and get the motivation you need.
8. WORKING OUT FROM HOME SAVES TIME.
When I workout at home, it takes me one minute to get dressed and start working out. I do a 30 minute workout, hop in the shower. Less than 60 minutes later I have gotten ready, gotten in my workout, AND shower. Driving to a gym, finding a parking spot, waiting for the machine you want, it all takes time and most of us don't have extra time to kill.
9. NO GYM PHOBIA.
When I was in college, we had a free membership to our local gym. I remember countless experiences of glancing around to see if anybody was watching me or my biggest fear, somebody laughing at me. You can workout with your home workout program and not have to worry about those around you. This is HUGE for people like me!
10. WORKOUTS CAN BE DONE ANYWHERE!
I love finishing something I start and I don't like to get behind. When I am in the middle of a program and travel somewhere, as long as I have wifi I can continue with my workouts. (You can even download the workouts and not even need the wifi) The fact that you can take your workouts with you anywhere is so nice!
READY FOR YOUR NEXT STEP?
My name is Jenna and I am here to help you momma! I fell in love with these workout programs and decided to become a health & fitness coach. I am still on a health journey and will be for the rest of my life. I would love to work with you to reach your health goals. If you are interested, fill out the form here, and I will send you more information, no strings attached! Let's do this together, side-by-side!
BE SURE TO CHECK OUT SOME OF MY OTHER POSTS HERE!
21 Day Fix Review
Beginner's Guide to Meal Planning
Beginner's Guide to Meal Prep
12 Tips to Lose the Baby Weight
If you would have told me a couple of years ago that I was going to run multiple half-marathons and a full marathon I would have laughed! I would have said, there is no way that I could do that! Other people run and are active, not me. Only certain people do that, and I am not one of them. I am not thin, there is no way I would belong next to all of those runners. But I am here today to tell you that you can! Everybody can, but it does take some serious time and determination.
Ah, our before picture. We had no idea what we were getting into. No idea what to expect. Just ignorance and nerves, lots of nerves. A couple of years ago, my brother and I decided to do a charity bike ride consisting of 230 miles in 3 days. It was a huge challenge, but such an accomplishment. It really wet our appetite for challenging ourselves and pushing our bodies to the max. There is nothing like the experience! We decided our next feat would be a half-marathon. I convinced both of my brothers to participate this time though.
This picture doesn't capture all of the emotions going on here. There is the basic pre-race jitters. Frantic lines at the restrooms. Are we going to make it to the starting line in time? Where are we supposed to be going? It was raining so we tried to decide what clothes we wanted to wear for the next 2+ hours. Not to mention the 25,000 other people running the race and trying to get to where they needed to go. There was also this huge feeling of "everybody-else-knows-what-to-do" and "we-stick-out-like-a-sore-thumb".
This picture was about the halfway mark. When we entered the Indianapolis Speedway track we were at about 6 miles and when we got out it was 8 miles. That felt like such an accomplishment, even though the track itself was difficult and VERY boring! Leaving the track behind us was such a boost in our spirits and energy.
Our medals! The medal itself means nothing to us, but the medal represents the fact that we survived our first half-marathon! It is a sense of accomplishment! We made it!
Going into the mini, we had two goals...
1. Run the whole time. Unfortunately, I don't have as much will power as I would like and I fell into the temptation to walk, so I did, multiple times. Overall though, I would estimate that I walked under 1 mile throughout the whole 13.1 miles. I never walked for long, just long enough to catch my breath and build up my motivation. I will warn you though, it is much harder to start running again after you walk! If you can run the whole time, do!
2. Our second goal was to finish under 2 and a half hours. We ended up finishing at 2 hours and 32 minutes. It was so discouraging that we missed our goal by 2 minutes! At first I wanted to cry. Why didn't I push just a little harder? Why did a walk all of those times? Why did we stop to take that picture? Then, I realized we made! It was our first ever mini! I remembered how it felt giving 110% as I crossed the finish line. I learned a lot, that is what matters!
5 TIPS FOR YOUR FIRST RACE
When I look back at these pictures, I have so many memories with my brothers. I remember the inside jokes, the laughter, the pain, but mostly the fun. We had no idea what we were doing, but we did it, and you can too! Our bodies are capable of so much more than what we think they are! It just takes determination, hard work, and commitment!
1. FIND YOUR MOTIVATION
Figure out what kind of a runner you are. Do you like to listen to music? Do you like to run with others? Are you more motivated when you run by yourself? Experimenter and find what works for you!
There are a couple of different types of runners. First, there are the hard core serious runners who are ALWAYS running. They do countless races and run hundreds if not even thousands of miles each year. They eat, sleep, and well of course run. This is a very small percent of people. Most of the time, these people don't need anything else to help them stay motivated. They are incredibly driven and can push themselves without needing help.
The much more popular type of runner is the casual runner. That's me! We run for fun. We run for certain events. We run because we ate too much dessert. It is not in our blood.
Once you figure out what type of runner you are, you can better decide your goals, partners, needs for motivation, etc.
It sounds obvious, right? Nobody just shows up to a mini-marathon or a full marathon without training. It isn't something you just wake up in the morning and decide you are going to do that day. You need to be prepared and have a plan.
Find a good training plan or create your own based on your schedule. Stick to it. It is so encouraging seeing yourself get stronger each week as you increase your miles. Yes, the finish line is the final goal, but that is not the whole picture. That doesn't show the countless hours of training. It doesn't show the journey of how we got there.
Training really is a journey and the finish line is just your destination. There are so many great things that happen on that journey.
3. BE PREPARED
Do research! Talk to others that have run before. Read blogs (thanks for reading mine), Watch videos. Learn tips from other people. I guarantee that other runners can give you specific advice on what they would do differently next time.
4. SET GOALS
These can easily be what time do you want to beat? What do you want your average mile pace to be? It could also be the amount of times you have to walk. Maybe you JUST care about finishing! Whatever your goal, find something to work towards.
5. GIVE YOURSELF GRACE
As you can see, we are not professional runners. I am sure we looked silly multiple times throughout the race. We made mistakes. We were not perfect. BUT we finished! We got a medal just like the really fast runners way up at the front. They had goals, we had goals. We met some of those goals as we ran across the finish line. No, we didn't make our goal time. No, I didn't run the whole thing. Don't focus on the goals we didn't accomplish, but the goals we did!