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!

Find Healthy For You

Find Healthy for You

With Pinterest and social media today it’s easy to think that there are only two options: obesity or extreme fitness. Why aren’t there more images and examples of moms who want to fall somewhere in between those two extremes? What’s really important is finding healthy for you. Where do I fit into this as a mom who just wants to be healthy but not necessarily have 14% body fat?

I fit in here:

I don’t eat healthy foods because I want to be skinny, or because I’m attached to some ideological diet, or because I want to be better than someone else.

I eat healthy because I actually feel better when I do….yes, so much so that it’s usually not hard to turn down junk because I know how I’ll feel right after I eat it. Bloated, sinus drainage, groggy, bleh.

I’m not perfect. I eat processed junk and have to be reminded how yucky I feel when I do eat it. Some times it’s worth it.

I love feeling fit and strong. Skinny is not the goal.

I’m a better mom, wife, friend, daughter, sister, mentor when I take care of myself.

I don’t care about having a 6 pack as much as I care about having balance, feeling good in my clothes, and rocking some confidence.

I want to set a good example for my kids. They may not eat brussel sprouts now but maybe if they see me eating them for long enough, they will try them one day,

I share my journey with you because I believe that it’s OK to not want to be a body builder or fitness competitor with cut arms and a perfectly round booty (if that’s your goal though, hello awesome!). It’s ok to not be a size 2. It’s ok to just want to be healthy, have balance, and be you.

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!

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!

You Have To Start Somewhere

You have to start somewhere

When you begin your weight loss and/or fitness journey, it’s easy to feel like your limitations and missteps totally negate your effort. You try a new workout, you only make it 10 minutes before you need a break, so you quit because you think, “how much good is 10 minutes going to do me any way?” If you find yourself in this destructive cycle, STOP. Stop right now.

First, I can relate. When I got pregnant with my third child I was in the best pre-pregnancy shape of my life, much better than with the first two kiddos. I thought that would mean smooth sailing. Wrong! I’ve had more physical limitations and pain with this one than with the other two combined. I’m basically where I described above – 10 minutes into a workout, I have to sit down and take a break. Does that mean I should quit trying? No. 10 minutes of activity here and there is much better for me than no activity what so ever, right?

Second, please realize we are all beginners at one point. Doing anything more than you did yesterday is a step in the right direction. It may feel like a baby step, but it’s still a step. Trust me, the steps will get bigger as you continue but only if you continue. All progress is great progress, no matter how small. Regardless of where you were yesterday, pick it up again today and KEEP GOING. You can’t fail if you don’t quit.

Love yah,

Meagan

Me 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!

3 Surprising Things Slowing Weight Loss

Is the scale stuck?

Is the scale stuck? Do you feel like you are doing everything right but not seeing the results that you want? It’s actually very common among women trying to lose weight. They are working hard and are focused, disciplined, and serious about their health, yet they aren’t seeing the results they want to see.

These are the top 3 reasons why ladies in my online support groups find themselves in a weight loss plateau.

Not Eating Enough

When you eat a clean, healthy diet, the body requires a surprisingly large amount of food. If you are obsessively counting calories so that you hit your calorie target, you may not be getting enough food to fuel weight loss. You should never drop below 1200 calories (NET) a day, but many of us should be well above that number for healthy weight loss. This is especially true if you are working out intensely. Take two weeks and increase your calorie intake by 200 HEALTHY calories a day and see what happens.

Sleep Deprivation

It doesn’t matter how perfect your diet is or how intense your workouts are, if you are sleep deprived your weight loss will stall. The body requires adequate sleep to function properly – that functionality includes weight loss. Lack of sleep also makes proper nutrition extremely difficult. I really don’t feel like a chicken breast and brussel sprouts when I’m running on 4 hours of sleep – I would rather have a cheese burger! If you’re a mom, this can be the most challenging part of losing weight. Do the best you can and at least be aware that it affects weight loss.

Lack of Weight Training

If you are nearing your goal weight and feel stuck, you may need to either lift heavier weights or START weight lifting. Strength training will not make you bulky. Women generally do not have enough testosterone to bulk up from lifting. It will build muscle mass, prevent injury, and keep you strong. Without weight lifting you’re going to have the same shape body even at a smaller size. To change the SHAPE of your body, you have to have weight lifting in your life. Think of it as a toner bicep taking away from post-baby belly fat.

Me 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!

30 Day No Sugar Detox – Surviving the First Week

sugar

Today marks Day 6 of my 30 Day No Sugar Detox. If you’re following me on my Facebook page you know the story. I’ve had enough junk, enough exhaustion, and enough cravings – I couldn’t take it any more! I decided to start a 30 Day No Sugar Detox and hopefully get YOU in on it with me. It’s not too late to join us if you haven’t started, and I encourage you to set your own guidelines for the 30 days! For me, No Sugar means fruit is OK but the following are off limits for 30 Days:

• Refined white sugar
• Agave
• Honey
• Maple Syrup
• Juice
• Cane Sugar
• Corn Syrup

I realize now that I did not make things any easier on myself by deciding to start the 30 days in the middle of March. Not only are my eyes swimming in a sea of Easter candy everywhere I go, but we’ve got two family birthdays and I’m 7 months pregnant! I never did like making things easier on myself though, so why start now? I’m glad I didn’t over think starting – some times you have to just go for it.

In the past 6 days I’ve noticed several things that I thought were worth pointing out.

I Eat A Lot Of Sugar!

This may seem obvious, but, MAN, I was having a little bit (or a lot) all day long. A little raw honey or maple syrup in the morning, coconut sugar in my coffee, sweetened almond butter for a snack, sugar for afternoon snack…treat after dinner. I knew it was bad, but I didn’t know how bad. Like many things, it took distancing myself from it to fully appreciate how dependent my body and routine were on sugar consumption through out the day.

The First Three Days…SUCK

I almost felt like I had the flu for the first three days. I just wanted to put my head down and sleep, and I was Mrs. Grumpy (trying not to take her poor judgment out on her kids). Lots of water and as much rest as possible helped some, but not much. I made sure I stayed well fed all day so that I didn’t have hunger crashes on top of trying to get through the initial detox phase. Ultimately, these days just sucked!

By day 4 I was starting to feel like a whole new wonderful person. If you’re just starting, hang in there through those first few days. It gets better quickly!

Sugar Crowds Out Real Food & Scrambles Hunger Cues

I was substituting sugar for other important nutrients and then had no appetite for the good foods my body needed to function. I could stomach a few brussel sprouts at dinner because I wasn’t hungry from my afternoon sugary snacks, but then could manage downing a banana drizzeled with honey and chocolate chips (or a bowl of ice cream). No wonder I was so tired all the time. This is the expressway to the hamster wheel of poor eating: I’m tired because I ate poorly, so I eat poorly, then I’m tired because I ate poorly. Once I started fueling my body with actual nutrients, I noticed an immediate change in how my hunger cues worked. I’m hungry, I eat, I get full, I stop. It’s so much easier to read the signals now!

It Was More About Habit Than About Treats

I consumed the most sugar during afternoon rest time and then after dinnertime when the kids were sleeping. I mentally connected sweet treats with relaxing and my body started to expect the sugar rush at those times. This is one of the hardest things for me to deal with. It’s easy to fall into the trap of thinking, “it’s just a little bit and I’ve been doing great.” STOP! Do not fall for that line of thinking. It’s a slippery slope back to where I was and I don’t want to go back there. My mind and body need more time to reset and I want to take care of this baby.

My new ritual is herbal tea, and if I just can’t take it I’ll slice a green banana and top it with some whipped coconut cream (you can also mash them together and it’s sooo good!).

Pay Attention All You Health Nuts!

I probably sound like a processed, sugary treat addict turned hippy health nut, right? Here’s what’s scary – not many people (including myself) would have looked at my food log and thought “sugar addict!” The sweet stuff made a very subtle and inconspicuous appearance into my daily routine. I eat almost NO processed sugar (an occasional cookie and those dang chocolate raisins) generally. I love to bake Paleo treats though, and I love raw honey, and what’s a Paleo pancake with a little syrup, and I’m pregnant so what’s 3 handfuls of chocolate chips going to hurt.

My point is, even if you’re a health nut, a vegan, a vegetarian, Paleo, ect. you still need to take a hard look at what you’re actually consuming every day. Reading labels (if you don’t already) will blow your mind. Everything from bread to spaghetti sauce to cereal to frozen foods are often laced with refined sugar, corn syrup, or one of their pesky relatives. Be sure you check your labels if you’re taking the challenge. You could be consuming sugar without even knowing it, and that’s no fun!

Me 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!

A few of my Favorite Things

Woman shopping for Paleo diet 

Since adopting the Paleo lifestyle in April of 2012 I have discovered a whole new world of food! It’s a mind-blowing world full of flavor and health benefits (not just meat, contrary to popular misconception). It seems like second nature to me now, but I get asked a lot of questions about things I eat so I thought I would share some of my favorite staples with you. Though these recipes fit within the perimeter of a Paleo diet, everyone should enjoy them! Don’t get hung up on a label…unless you’re Vegan. Then the eggs are probably a deal breaker!

Home-made Mayo

Growing up, my dad made our lunches in the mornings. He must have thought I really loved mayo because he slathered it on every sandwich he made for me. As a result I developed a strong aversion to the store bought stuff and didn’t touch it for all of my adult life. Then I found out how EASY and DELICIOUS homemade mayo is to make. It’s nothing like it’s store bought counterpart in taste or ingredients. It’s a staple in my refrigerator now!

The easiest, yummiest version I’ve found is found here. 

I use my food processor and use the tiny little whole in the top insert to drizzle in the olive oil (patience is not my strong suit). This is definitely a must try!

 Home Made Mayo

Photo Courtesy of www.theclothesmakethegirl.com

 

Chocolate Waffles

When I started Paleo I thought I would never get to enjoy any baked breakfast foods again without guilt (and some major digestive track issues). Then I discovered these chocolate waffles! OMG! To. Die. For. I must confess that they are very dense and very rich, so I actually eat them when I’m craving a treat or serving a fancy brunch (which happens like once a year). I triple the batch every time and put the extras in the freezer for a quick grab. The kids love these too. HINT: make sure your waffle iron is HOT before you start cooking, otherwise these bad boys will stick to the iron and you’ll be sad.

Find the incredible recipe here and book mark it: 

chocolate-waffles

Photo Courtesy of www.paleomg.com

 

Home-made Almond Butter

You’ll find many recipes online for nut butters that involve adding oil, salt and measuring things (don’t love measuring things so this bothers me). One day I thought I would just add dry roasted almonds to my food processor and let her run. And boy did she! Yes, it’s takes 7-10 minutes. Yes, you better have a sturdy food processor. The result is delicious though, you don’t have to add anything to it, and it’s much much much cheaper than the jars you buy in the store.

Hints:
1. Use dry roasted or raw almonds so there are no hidden oils on the almonds that will mess with the flavor or your tummy.
2. Kick it up a notch and stir in cocoa powder and raw honey AFTER you’ve made the butter (otherwise it clots up).

Almonds
Sweet Potato Hash

If you haven’t tried sweet potatoes for breakfast, you must! Most days I just bake it in the microwave and top it with over easy eggs. If I’m feeling super refreshed and energetic, I go the extra mile and make a sweet potato hash in the skillet. It brings out the natural sugars in the sweet potato and is yummy any time of the day.

Here’s where I initially got the idea.

I rarely add all the spices she mentions, but it is yummy when you do. I put some coconut oil in the skillet and brown the shredded coconut in it with a little salt.

sweet potato hash

Photo Courtesy of www.nomnompaleo.com
Hope you enjoy these as much as I do! If you have a favorite, please share it in the comment section below!

Me 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!