What a petite girl does to stay in shape. I am a kinesiology major and inspiring fitness trainer. I do have my fitness trainer and exercise therapy certification thru ISSA. I love crossfit, but unfortunately like most of us can't afford it. My hubby and I do our training at home or at a local school track. I will post workouts I made up, to what equipment I use, motivational pics, and much more.
Good morning my lovelies. This will be a quick blog since I just finished my breakfast and felt like sharing it with you. I had scrambled eggs, avocado and tomato salad, and a slice of Ezekiel toast. Yummy and nutritious.
You will need:
2 to 3 cage free eggs (make sure no hormones or antibiotics added)
basil
parsley
sea salt
black pepper
for salad:
1 avocado
5 organic grape tomatoes
Ezekiel bread for toast
For the scrambled eggs mix all ingredients in a bowl, butter your pan (can use grapeseed oil) and scramble away.
For the salad, cut the avocado in cubes and slice the tomatoes in half. Mix together and wah lah.
Toast the bread and there you have it healthy and yummy breakfast.
Protein....... definitely one of the most talked about subjects regardless of pregnancy or not. Even so now that your feeding you and your little one its even important that your get the best most natural and earth based protein. Protein is essential for mommy and baby, but you wanna watch your calorie intake as well as the artificial sweeteners that some proteins may have. Always read labels, that is the key. You don't want to put something bad in your sweet belly. After careful research, and of coarse getting the OK from my doctor, here are my top 3 proteins that I recommend. Of coarse check with your doctor before taking any supplement due to allergies or other complications you may or may not have.
#3 Hemp Force Protein
Hemp FORCE uses a rich and complete protein isolated from organic hemp seeds. ORGANIC that's pretty close to earth as you get. Dr. Mehmet Oz recommends adding hemp protein powder to shakes during pregnancy as a protein supplement. Oh did I mention that there are no artificial sweeteners. They use stevia to sweeten the powder.
#2 Mommi 3 in 1 Prenata + Protein + DHA
Mommi 3 in 1 was developed by DR. Yvonne (Ob/GYN) Specifically for pregnant and nursing mothers. This is always a good sign that it will be approved by your OB/GYN. Plus, you get your prenatal vitamins with DHA for you and your growing baby.
#1 Vega One
I have to say that this is my favorite. It kinda has the best of both. You get your veggies, probiotics, protein, fibers, antioxidants, and omegas. No artificial sweeteners or flavors, and all plant based. No artificial sweeteners, flavors, colors, or preservatives. No soy or dairy included. It does contain grape seed oil, so again always consult your doctor of allergies or complications.
Here is a quick vid from a healthcare provider, but as always still make sure with your doctor that what you take is ok.
Today we talk about food. MMMMM yes how we love food, but we tend to love the the bad stuff rather than the good stuff. The first thought that comes to your head when eating healthy is the price of it. Yes indeed the price of health isn't cheap, but what worthy thing is. The second thought is bland and boring. Yay chicken, broccoli, and rice again I cant wait. We only think simple and no variety. Which comes in the third thought is "where do I start"?
There are so many fad diets out there that but which one is the best for me. I wanna lose weight fast! Which one will help me do that? This is always at the forefront of the mind. But what we don't think of is this a long term solution. That is why they are called fad diets, the ones that claim to help you lose weight fast are usually the ones that will but are not the most beneficial to you and your health and body long term. Yes we want that bikini body but what use is it if we only live to be 40 with only living on air and water. I have read so many books on how to eat right, not to mention my schooling for nutrition, the ever changing flow of knowledge and research. I have came across some that I feel are pretty well rounded.
Paleo eating
Back to the basics!!!! What were we eating before all this processed food. According to Robb Wolf, Founder of the paleo diet, research in biology, biochemistry, Ophthalmology,
Dermatology and many other disciplines indicate it is our modern diet, full of
refined foods, trans fats and sugar, that is at the root of degenerative
diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s,
Alzheimer’s, depression and infertility. Basically, fruits, vegetables, lean meats, seafood, nuts & seeds, healthy fats.
The Dulce Diet
If your a MMA fan, you may have heard of the Dulce diet. Nope it's not sweets! His principles are eat earth grown food, like farmers markets, organic, and home gardening. The closer it is to just coming out of the earth the better. Next, eat every 2 to 4 hours throughout the day. This helps your metabolism rev up and keeps it going. Not to mention your blood sugar. This actually goes into the next principle of eating til your satisfied not till your full. If your eating every 2 to 4 hours you don't need to pig out which again goes into your metabolism. And last but not least, be accountable for what you eat. You cant say you eat fairly healthy when all you eat is one healthy meal throughout the day or week. It has to be a lifestyle. Oh i'm drinking diet soda so it must be good. Nope Nope. Check out his stuff on onnit.com/dulcediet.
I like to take the principles of both these concepts. Eat clean and train.
So I'm sure everyone has herd of the green juice. Lots of fitness bloggers around the world drink this stuff (guilty) and I gotta tell it isn't half bad. There are so many recipes to try from. Pineapple is always a crowd pleaser. Not to mention the strawberry and banana combo. I do like Benji's green juice from Benjimantv sweet and sour my fav combinations. Green juice boost your overall health in so many ways. For one thing it packs a powerful punch of fiber. Yes we do need that for a very important daily potty ritual. Don't wanna get all stocked up. According to the U.S. Dietary Refrences intake guidelines, you should be getting consume 38 grams of fiber if you are a man aged 19 to 50, and 25 grams if you are a women.
Hey guys I know I have been gone for a while......pssshhh almost 2 years but who is counting. Yes I am pregnant with our first child. Its a boy, and since I have been pregnant I wanted to share some tips, daily foods I eat, and my fitness routine that I have been doing. Of coarse you can try these, but always contact your midwife or provider to make sure it's ok for you and your little one. Anyway this is me about 25 weeks in. I know I am basically half way there, but I figured this is where its the most interesting.
Today's Foods so far
Breakfast: Scrambled Herb Eggs (cage-free) , mashed black beans, and nitrate free bacon.
Snacked: Organic quinoa gluten free cereal with banana
Ok so here is the thing. Just because you run and run and run, doesnt mean you will run faster. According to Runnerworld.com, runners need strong abs almost as much as strong legs. Strong abdominal muscles can help make you a better runner. And since the abdominal muscles support the rest of the torso, runners with strong abs have better posture, a more stable gait, and fewer low-back problems. Added bonus: Our abs also help us move our legs and shift our hips, so we derive more power for these actions when our abs are well-developed (RW.com).
Of course, doing a million situps is about as much fun as having your teeth bleached. And it's not much more effective, either because it really only works out your hip flexors. Instead, according to Ed Eyestone (two-time Olympic marathoner and men's cross-country coach at Brigham Young University, has a master's degree in exercise physiology), runners need an ab workout that targets the upper and lower abdominal muscles, along with the internal and external oblique muscles on either side of the abdomen.
Lucky for us, some of the best collegiate track teams have come up with such a workout. I like to call it "circuit abs" because it's a combination of abdominal exercises that rotate every 30 seconds says Ed. By rotating the exercises you ensure all ab muscles get strong. And the variation in the exercises allows one group of abdominal muscles to recover while another group is worked. Circuit-ab workouts can be done every day after you run. Here's how:
Set your watch to beep every 30 seconds, and begin the first ab exercise.
Do as many repetitions of the selected exercise as you can until the watch beeps.
At the beep, switch to the next exercise, which should work a different part of your stomach.
If you become fatigued before 30 seconds is up, simply rest until the next exercise begins.
Start with just 6 minutes total. Longer than that and you might have trouble getting out of bed the next day. Gradually work up to 12 minutes total.
So you heard what Ed had to say. I am so taking his advice. Better Abs = Better Runner. Cant say how long i have ran without really working on my abs. Ever since I heard this, I have been working my abs aleast 3 times a week. So far my run time has drop to 16:40 for 2 miles. For me that is a big step. So rember what Ed Says and just do it!!!!!
Ok so I had a really delicous recovery smoothie after my very exerting workout. It jast came out the top of my head. Its simple to make and yummy for your tummy.
You will need:
A banana
A scoop of vanilla whey protein
2 tbs Nonfat plain yogurt
A handful of frozen cherries
A splash of Unsweetened Almond Milk Vanilla
Toss it all in a blender and wah lah yummyness is served.
Need a visual of what it looks like check out the photos below.
