Fun Ways to Get Back into Shape after Baby

3  Fun Ways to Get your body back One of the things a new mom thinks after baby is arrives is “how am I gonna fit back into my clothes!” There are many things that affect the time and methods needed to get our bodies back like heredity, physical condition before pregnancy, and personal metabolism rate. All that aside (because really, SNOOZE), here are some easy ways ANY mom can use to start weight loss no matter how long ago baby arrived:

Friends. Get another mom friend and set goals together. Even if it’s just going for a walk a couple times a week, you with start to become more active with a little encouragement and accountability.

Snacking. Eating frequent, healthy snacks is crucial for all mothers, whether nursing or not. The body needs fuel to do all the activities associated with caring for baby, and frequent snacking can provide this fuel. The healthier the snacks, of course, the better. But frequency can also be key to boosting a sluggish metabolism and keeping energy levels high. Dancing. Babies love music and gentle movement, and you can dance your way into shape by soothing the new love of your life with dance moves. Choose slow and steady movements, mimicking the tenets of yoga, stretching gently. Any of these fun activities will help you towards your ultimate fitness goals with minimal effort. Once you feel comfortable with these things, you can take it up a notch by starting a workout program, meal planning, and accountability groups  Megean and the boys

 Meagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room. And as of July 6th is the proud mom an brand new baby girl! In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

8 Habits of the Super Healthy

 8 habits of the super healthy

Wonder what it is exactly that your super fit friend does every day that is working for her? She’s actually doing many small things every day to keep herself on track. Try adding one or two of these habits a week, get the hang of them, and then add on. In no time you’ll be fitter, leaner, and healthier. Here 8 habits of the super healthy:

1. Change your attitude about exercise. It’s a privilege to have the ability to workout, and many do not have this privilege. Stay positive about your workouts and you’ll start to enjoy them more.
2. Keep your eye on the ball by setting very short-term goals like: workout 4 times this week, eat two healthy snacks today, etc.
3. Make a conscious effort to do a little bit more during every single workout.
4. On the days you don’t do a full fledged workout, do something active like walking or stretching to keep your body active.
5. Prep for your workout the night before. Lay out your shoes, workout clothes, and water/snack. Put the DVD in the TV or your purse by the door. People busier than you make time to workout. You can to it.
6. Get an accountability partner – not only will it help keep you on track, but you’ll love the feeling of being part of someone else’s journey.
7. Keep your routine fresh. Doing the same thing over and over is a recipe for quitting. Programs like Beachbody offers will change it up effectively so that you don’t get bored but still see results.
8. Keep in mind that portion control matters – even if you are only eating whole foods. Too many calories will stall progress and frustrate you!

Easy peasy lemon squeezy!

 

Megean and the boysMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

Getting the Right Nutrition to Support Your Workouts

 

 Getting the Right Nutrition to Support Your Workouts

It’s tempting to think that you should eat less and exercise more when trying to lose weight. This can be a dangerous thought process, as your body needs fuel to not only lose weight, but to function properly.
What foods should you eat if you want to get the right nutrition to support your workouts?
 

Proteins

 Protein is particularly important for your muscles. Your muscles need protein in order to strengthen and repair after a workout. Whether you are interested in improving your muscle tone or mass, or if you want to experience shorter periods of soreness after your workouts, you need protein.
 

“Good” Carbs

 Carbohydrates give you the energy you need to keep exercising. There have been plenty of popular diets that might have scared you away from carbs. In reality, there are carbs you should avoid, but there are also good carbs that make for great fitness fuel.
 
As explained by WebMD, the bad carbs are often in processed foods like white rice and white bread, while good carbs are foods that are high in fiber: vegetables like sweet potatoes and fruits.
 

Water

Do not wait until you are thirsty to drink. Keep yourself well hydrated before, during and after your workout session. Most people do not incorporate enough water in their everyday diet, and the body needs even more hydration when you exercise.
 
When you do not get enough water, you can see your heart rate increase, your energy levels can drop, and you might develop a headache or an increase in body temperature. You will feel better, be able to workout longer, and see improved results from your workouts if your body has plenty of water.
 
Source: Webmd.com
 
Megean and the boysMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

 

 

Fit Habits for Busy Mom

Fit habits for busy moms

Given that moms are usually everything to everybody, it’s no wonder it’s a struggle to take care of ourselves. Here are some simple, realistic fit habits for busy moms – ways you can be healthier on a daily basis by making small changes, one day at a time.

Write Down Your Workouts

Make a brand new workout schedule every single week. Not only will it keep you more motivated, but it will make it more difficult for you to not show up. I prefer using my iCalendar and setting alerts to go off when it’s time to push play. In the big scheme of my day, 30-45 minutes is not that much time to take away from other things and people and I get so much out of it. Worth it!

Prep Healthy Food Ahead of Time

Keep your diet on track by washing, slicing, and dicing veggies and fruits ahead of time. If they are ready to eat in the refrigerator and ready to grab for meals on the go, your diet will stay on track. My favorite foods to prep ahead of time are: carrots, celery, berries, grapes (great when frozen in the summer time!), hard-boiled eggs, pre-measured nuts, bell peppers, and grapefruit. I also bake chicken breasts and make some homemade mayo to have for chicken and egg salad.

Eliminate All or Most Refined Sugar

This probably seems like a no brainer, but it’s the simplest way to dramatically improve your health quickly, lose weight faster, and feel better sooner. Read your labels, drink only water, and limit take out & fast food.

Avoid BLT’s From Your Child’s Plate

Ohhh those bites, licks, and tastes! BLT’s add up quickly and are so mindless that it’s hard to even know they are happening before it’s too late. If you find yourself ravenous during your kiddos’ meal/snack time, grab some prepped snacks out of your refrigerator and eat mindfully. Just because you grab a bite while clearing their plates, doesn’t mean it doesn’t count. Don’t sabotage your diet unconsciously, that’s just not fun!

Megean and the boysMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

4 Instant Energy Tips

4 Instant energy tips

 

As a mom, I almost always feel zapped of energy on some level. Diapers, meals, snacks, potty, laundry, work, house, phone, snacks, meals….you know! I still have a mental check-list I run through on days when I’m really struggling to get (and stay) going. While it may be normal to feel run ragged at the end of a long day, struggling with energy all day is not normal. My 4 instant energy tips:

Get More Sleep

If I’ve gotten less than 7 hours, I’m zapped. Quick fix? Skip the T.V. and reading and go to bed earlier. Even 30-45 minutes makes a huge difference. For me personally, it never works to head to bed at the same time and just skip my morning workout by hitting snooze! Catch up on the front end.

Eat A Healthy Breakfast

Some days it’s 10 a.m. and I realize I’ve been up since 5:30, worked out and still not eaten. It’s difficult for me to recover on these days. Best I can do is to eat ASAP and wait it out until the next day. Skipping breakfast, or not eating a well balanced breakfast will zap your energy every time!

Workout

People don’t workout because they are tired. They are tired because they don’t workout. It’s a vicious cycle. Yes, the first couple of days are going to suck! But sooner than later, a short workout will help you feel more energized every day. Even 20 to 25 minutes!

Drink More Water

According to a study in The Journal of Nutrition, women who experience even mild dehydration saw significant drops in energy levels. Carry a water bottle with you at all times. You’ll sip unconsciously on it all day! If you’ve been dehydrated, drink up and your fog will lift.

Megean and the boys Meagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

Real Life Weight Loss Goals

Real life weight loss goals

Ever open a fitness magazine, look at the images and think “that’s nice but how can I ever look like that?” We all know that Photoshop alters images and that fitness competitors and body builders spend hours in the gym, but there’s still a mental disconnect between what we see, what we know, and what we want. Before & after pictures can be inspiring but also discouraging. I wish there were more before & after pics reflecting real women in real life – in particular of moms!

Here’s the deal, unless you are planning on becoming a fitness competitor or you have a serious passion for fitness and just love working out for an hour or more every day, chances are you are never going to look like Jillian Michaels. Do you really care? I remind myself all the time to keep the focus where it matters. For me, this means focusing on feeling strong, feeling great in my clothes, loving the skin I’m in, and being healthy so that I can be around for my family.

Don’t lose sight of your reality and don’t let a crazy awesome transformation story make you feel like your goals & reality aren’t good enough. They are! Keep it real and make it easier to celebrate your victories and milestones. Everyone has a story. This is yours. Make it count.

 Megean and the boysMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

Get Fit By Making Time, Not Excuses

 pink bikini mom

Everyone wants to be in great physical shape, but no one seems to have the time to get to the gym, go running, or get in a good workout. “I’m just so busy!” I hear all the time. Heck, I say it some times! But look at the people you know who are in great shape. Do they magically have extra time in their days that you don’t? Nope. They have jobs, social lives, and kids, just like you, but they find the time. How do they do it?

Find Something You Love

Just joining the gym or signing up for a 5k won’t get you where you want to be. You have to really commit to doing something active every day. How can you do that if you hate going to the gym or you’d rather eat raw earthworms than go for a run? Why not sign up for a spin class instead? Or order a workout program like P90X3 or T25 that you can do at home? Whatever you do, make sure it’s something that appeals to you and that you enjoy doing. You’ll be much more likely to stick to a workout that you look forward to.

Get It Done

Don’t wait until the end of the day, when you’re tired out from work to exercise. You’ll have a ton of stuff at home to distract you, and you know how hard it can be to get back up off the couch once you sit down. Instead, get up just 45 minutes early every day. This will give you time to go for a 30 minute run or bike ride or do a short at-home workout, like T25, before you shower and get ready for work.

Make Fitness a Lifestyle

If you want to get fit and stay fit, you aren’t just going to workout for a few months and stop. Fitness and health are a lifelong journey. If you make diet and exercise a priority in your life, you’ll see major results. And you can do it in ways you never even thought of, like parking at the far end of the lot when you go to work or the store. Anything you do on a daily basis that adds motion to your routine will burn calories and keep you fit.

Source:
Personal Experience

Megean and the boysMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

Throw Away Your Scale: 3 Better Ways to Measure Progress

Throw Away Your Scale: 3 Better Ways to Measure Progress

A lot of people, when they start eating better and exercising, will say that they’re “losing weight.” Not exactly! What they’re trying to do is lose fat. If you replaced a significant portion of your fat weight with muscle weight magically one day, you’d notice a HUGE change in your appearance. Your “body composition” would be completely changed – smaller waist, tight abs, toned arms & legs – but you would notice little to no change on the scale. This is why it’s so important to use measures of progress other than the scale.

Measure in Inches

As you workout and gain muscle mass, you may notice that the number on the scale stays the same or actually starts to climb. This is because muscle is denser than fat and therefore weighs more. If you’re weighing yourself regularly, when you start to workout, you’re going to get discouraged when you don’t see the number on the scale going down. Instead, measure your progress in inches around your waist. Make a note of where the tape measure falls on Day 1. Then do it again on Day 7, Day 14, and so on. You’ll notice real, significant change that the scale can’t measure.

Take Pictures

Your Facebook friends may make fun of your gym selfies, but they actually serve a really great purpose. You don’t have to share them all on Facebook and Instagram, but after a few weeks, you’ll start to see serious differences in your pictures. You’ll know what people are talking about when they approach you and ask if you’ve lost weight.

Make Fitness Goals

Is your goal to run your first 5K? Or is it to beat your time on your last 5K? Whatever you’re doing to exercise, make goals for improvement. You can work on getting faster at running or cycling, lifting heavier weights, or getting through a workout with Shaun T without feeling like your core is on fire. You’ll feel great about yourself as you meet and exceed each goal.

Sources:
Personal Experience

Megean and the boysMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

Get Fit in 5 Minutes

Get fir in 5 minutes

I know what you’re thinking. Get fit in 5 minutes. It sounds too good to be true. Getting fit and healthy takes a lot more than five minutes, or everyone would look like fitness models. Well, you’re right. It does take more than a few minutes, but you can make huge improvements in your health and fitness with 5-minute workout breaks throughout the day.

I’m not talking about going for a 5-minute run or getting all suited up for just 5 minutes on a bicycle. I’m talking about adding activity to your day in 5-minute increments. Here are some great tips that won’t feel like you’re adding any extra effort to your day, but will add up quickly for better fitness and weight loss. Yipee!

Stand Up

If you work in an office, you may have to sit down for most of the day. However, it’s been proven time and again that standing up and moving around helps with circulation and weight loss. Whenever you get a call at your desk, stand up to take it. While you’re on the phone, do a couple of lunges and/or squats before you sit back down to loosen your legs and build muscle. Sounds silly, but those few minutes start adding up quickly!

Walk It Out

Instead of heading straight for the break room for a cup of coffee at your mid-morning break time, take a walk around the building. As you stretch your legs and get your heart rate up, you’ll feel more awake and alert. Do the same thing in the afternoon. In fact, whenever you get stuck on a problem or just need to clear your head, take a walk. This adds to your movement throughout the day and keeps your metabolism engaged.

Work Those Arms

If you Google “5 minute arms workout”, you’ll find tons of results that take only 5 minutes to complete for firmer, more toned arms. Repeat one of these activities a couple times every day, and you’ll notice your arms start to get more toned. Hello Summer!

Sources:
Personal experience

Megean and the boysMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!

4 Easy Ways to Slim Down for Summer Without Dieting

4 Easy Ways to Slim Down For Summer without dieting 

With the season of shorts, swimsuits, and sundresses fast approaching, you might be wondering what the heck you’re gonna do to drop a few pounds and feel great in your clothes ASAP.

Use these 4 easy ways to slim down for summer without dieting!

1. Focus On Reducing Night Time Snacking.

Instead of obsessing over total calories, just close the kitchen after dinner. You’ll cut your daily caloric intake without number crunching. Try drinking hot tea or ice water with lemon to keep you mind and mouth occupied and your tummy feeling full.

2. Include One Fruit & One Veggie At Every Meal.

As soon as you start thinking about removing something “bad” from your diet, you’ll probably start wanting it even more. Focus on adding in the good and eating it first, not taking out the bad. Chances are you’ll end up eating less unhealthy foods because you’ll be full and satisfied by the healthy stuff!

3. Sneak In Activity Without Exercise.

Instead of worrying about creating a workout routine from scratch, focus on being more active in general. Play with your kids, park far away from the door of the store, take the stairs, walk to the mail box, ect. Any extra steps you can put into your day will add up big time.

4. Make A Date.

Our social lives tend to revolve around food and drinks. Instead of meeting a friend for drinks, meet her for a walk on a trail or invite her over for a healthy dinner. The more you can include your friends and family, the easier it will be. Plus, the busier you stay doing fun things, the less likely you’re going to be focused on food!

 

Megean and the boysMeagan is a 30 something year old wife, mom, and fitness enthusiast (fanatic?).She loves being a boy mom, fitness, cooking healthy food, and working from her dining room.   In the last year and half she helped over one hundred people lose hundreds of pounds & inches.  Her goal is to help women, and especially women with post-baby bodies, live happier lives with more self-confidence than ever before. She knows that once there is some fun put into fitness (with a little bit of family), the sky is the limit!  Her mission is helping people become healthy, fit, and financially free so they can lead fulfilling, vibrant lives. If you’d like to know more about becoming or staying fit physically or financially, e-mail her today!