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!

6 Easy Tips To Get Kids (And You!) To Eat More Vegetables

 

Kids eating the veggies

When my oldest was born I thought he would want to eat whatever I was eating, or at least be willing to try what I was eating. Haha, silly me. When my second son was born 14 months after my first, I did not anticipate a gag reflex that is reminiscent of a slingshot – he can look at a bowl of beans and puke on the spot. Our kids are never what we expect though, are they? My boys have their own opinions, moods, likes and dislikes (I was somewhat surprised by this…I guess I expected them to be robots?).

I want them to eat healthy food, be willing to try new things, and have exposure to all types of foods. Let me be clear, they do not eat clean and healthy 100% of time. They have ice cream and pizza and chicken strips and french fries. They know that food is out there, and I can’t hide it from them. My goal is for them to have balance and to understand that if we have pizza for lunch one day, we are not going to have chicken strips and french fries for dinner (it’s happened, don’t get me wrong).

So how do I get them to eat things like zucchini, broccoli, asparagus, spinach, and sweet potatoes? I’ve learned that my kids are a lot like me, they don’t want to eat plain old asparagus every night. I have to keep vegetables exciting and interesting. I’m also a fan of putting extra vegetables into everything that I can. Obviously, it’s good for them to see, smell, taste, touch the veggie, but they don’t want to eat spinach yet and I can’t say I blame them.

These are 6 ways I get more veggies into their diets:

1. Smoothies. I add cocoa powder, raw honey, and unsweetened almond milk to make them taste yummy. I can add sweet potatoes, spinach, zucchini, carrots and they think they’re getting a chocolate milk shake. I also love the chance to throw in cashews, almonds, or pecans for healthy fat and protein. A frozen banana can turn any smoothie into creamy goodness. If you don’t think you’re kiddo will have anything to do with it, put it in your big girl cup and make a big deal over how yummy your chocolate milkshake tastes. Their curiosity will win! This is one of my all time favorite smoothies.

Smoothie

2. Pizza/Pasta Sauce. I get gluten free pizza crusts at the store so I can make my own sauce and toppings. You can really do anything you want with the topping but I love to cook hamburger meat (grass fed if you can get it), add spaghetti sauce (no added sugar please), and wilt a ton of spinach into the pan (you can also use zucchini, eggplant, carrots…). I puree it so it goes on to the pizza like sauce, top it with cheese, and bake. They LOVE the flavor and have no idea they are getting an iron, protein packed meal.

3. Baked Sweet Potatoes. This is not a technique but it’s too yummy not to get it’s own mention. A plain old sweet potato diced into squares with a bit of pure maples syrup, cinnamon, and coconut oil is to die for! I make sure they see me pour the syrup on the potatoes…gets them every time.

4. Chips. Any vegetable cut into the shape of chip and called a “chip” is a guaranteed winner. Zucchini chips are their favorite. They are so stupid simple that I end up making them at least four days a week. Slice the zucchini as thinly as you want (the thinner they are the faster they will cook). Toss the chips in extra virgin olive oil and salt (and any other seasoning). Roast at 300 until crispy. Kale, sweet potato, yellow squash also work well with this method.

5. Dinosaur Food. Ok, your kids might not care about dinosaurs, but you get the idea. I get creative and I get in on the fun. If I’m roaring like a T-Rex and devouring asparagus as dinosaur grass (my boys happen to know all about how cows eat grass so it works for us), they can’t help but get in on the game. Same idea works with any vegetable! Get creative and get everyone’s imagination going.

asparagus

6. Get Ninja-Mom Strategy. Even if I know they won’t eat it, I put it on their plates (assuming I don’t think it will make the little one throw up). It takes several exposure before they try new things (I think the experts say three separate exposures…I just know it feels like a lot). I also wait to introduce new things until a meal when I know they are really hungry and haven’t snacked much. So if we have an afternoon outside, and we decide we’re going to eat outside as a special treat, I can put almost anything on the plate and they’re so excited about the setting that they just inhale everything.
If you have an extra picky eater or an extra special gag-er, keep trying. These are the methods that work for us, but you know your child best! Get creative based on what you know. Maybe your kiddo will eat anything when you have guests for dinner, or when with a play date. Use those opportunities to introduce new and exciting things.

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!

Adapting to a Healthier Diet When You Feel Overwhelmed

Adapting to Healthy Diet

When trying to eat healthier or lose weight, it’s easy to find yourself overwhelmed. You might feel overwhelmed, confused, and discouraged. Here are some tips that will set you up for success. Any one can do lose weight and get healthy – it’s truly a matter of you deciding that you’re going to make a change and never look back.

Start Slowly

“Diets” fail because they feel like punishment. As soon as I know I can’t eat something, it’s all I think about! When you create strict rules to follow, you not only feel as if you are depriving yourself of things you want, but you also increase the chances that you’ll slip up. You must stop thinking about weight loss as a temporary goal with temporary behaviors. It’s a lifestyle, a way of living, that will make you feel great and allow the weight loss to happen naturally.

I recommend making small and gradual substitutions. For example, if you usually drink soda with your lunch, you can substitute water for soda one day a week, then two days, then three. Eventually, you will get used to the healthier choice and it will become a habit.

Another great place to start is by cutting out snacks after dinner two nights a week, then three, ect. Mindless night time eating is a trap for many women! This simple change alone can lead to weight loss.

Learn to Make Simple Dishes

Cooking at home is a great and tasty way to eat healthier, especially if you incorporate fresh vegetables. However, you do not have to be a gourmet chef or count every single calorie that goes into your dishes. I recommend that you keep it simple and just focus on incorporating fresh ingredients.

Healthy people tend to eat the same thing over and over. Find a dish that you like and stick with it until you have time and are ready to branch out. For example, instead of a chicken casserole bake chicken breasts and roast a vegetable. It’s much easier to keep track of portions when you eat simple, de-constructed meals.

Don’t Be Too Hard on Yourself

Lifestyle changes are much more successful over the long-term when they are gradual changes. Accept that you may not see drastic results in just a few weeks, and learn to celebrate your small victories. It is worth celebrating when you find a new healthy dish you like to cook or when you find an exercise routine that you find fun. Appreciate these victories and look for ways to add to them.
Don’t use a bad day or week as an excuse to quit trying. Failure is your friend! It’s a chance to learn something about yourself, your habits and what you need to do to be successful.

 

Meagan Norris- Beachbody CoachMeagan 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!

 

10 Simple Tips For Controlling Cravings

10 Tips To Stop Cravings

Cravings can get the worst of us. They can turn a great day into something we would rather not remember. Learning behaviors and habits that will allow you to just say no is the key to weight loss, feeling great, confidence, and long term maintenance once you’ve reached your goals!

Remember That Willpower Is Like a Muscle

Willpower is just like any muscle in your body. The more you use it, the stronger it gets. At first, you may find it very difficult to say no to your usual afternoon sugary treat. Over time, your willpower gets STRONGER and it becomes easier to make the healthy choice. You start to recognize the confidence and power that come from being in control of food, instead of letting it be in control of you. Don’t expect it to be easy right out of the gate, but know that it does get easier!

Drink Plenty of Water, Then Drink More

Thirst can mascarade as a craving. I suggest cutting your body weight in half and shooting for that many ounces of water every day. For example, I weight about 145 so I shoot for roughly 70 ounces of water (or 2.5 Nalgene bottles) every day! Make sure you’re not just thirsty before you reach for that treat.

Eat Enough of The Right Foods

It’s not enough to count calories. You have to eat the right foods. The good news is that you can eat much MORE when you eat the right foods. Be honest with yourself, are you actually getting 5 servings of vegetables every day? Do you know what a serving looks like? This is something I struggled with and didn’t even realize it! Programs like 21 Day Fix will help you get your portions and food on track if you need help with what to eat. Without enough of the right fuel in your body you will be more likely to crave something that’s bad for you.

Indulge Once A Week

If you’re trying to lose weight, I recommend limiting true indulgences to once a week. Once you are in “maintenance mode” you can relax that a little more. It’s important to give yourself something to look forward too every week so that you can say no in the moment knowing that if you wait it out you can truly enjoy a treat at the end of the week.

Embrace the 20 Minute Rule

If you’re really feeling like you just can’t live without that piece of chocolate or salty pretzel, wait 20 minutes before indulging. Drink some water and focus on something else. You may find that 20 minutes later you couldn’t care less about that treat or you might gain some perspective about whether it’s a good choice for you.

Don’t Expect to Be Perfect

It’s about progress, not perfection. No one is perfect! If you use a slip up as a reason to quit and throw in the towel for the rest of the day or week, you’ll back track big time. You can’t ruin your progress with one bad choice or even one bad day. Don’t give yourself this easy out.

Get An Accountability Partner

Having someone you can call, text, or email when that craving hits can make all the difference. Choose someone with whom you are comfortable sharing your goals and struggles. Also commit to offensive accountability: it’s not about that person discovering that you’re struggling to make good choices, it’s about YOU taking responsibility for reaching out when you need help.

Sleep More

If you constantly find that you are fighting cravings even after trying these simple techniques, you may just be tired. Permission to sleep more granted! If you’re sure you simply can’t get to bed earlier think about cutting out Television and Internet surfing. Chances are you can sneak in at least one more hour of sleep with some scheduling and discipline.

Operation Distraction

Finding a healthy alternative to your favorite treat couldn’t be simpler now. Google is your friend so use it! There are endless blogs and websites dedicated to making yummy treats out of healthy ingredients. One of my favorites is www.paleomg.com but find the ones that work for you. Remember, it’s better to eat a high calorie treat that’s full of healthy ingredients than to opt for a low calorie treat that’s highly processed and full of chemicals.

Never Give Up

Never give up on yourself. If these tricks aren’t working for you, who cares? Do your own research, be your own advocate, and find something that does work for you! These things work for me, but that doesn’t mean they are perfect fit for everyone. Take responsibility for your health and have confidence that you will figure this out!

 

Meagan Norris- Beachbody CoachMeagan 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!

Water is your Best Friend

Water is your best friend

You’ve probably heard that it is important to drink plenty of water. Most people appreciate that it is bad to be dehydrated, but few fully understand just how beneficial it is to incorporate enough water into your diet. Let’s look at a few of the somewhat surprising benefits of drinking water.

Water Can Help You Safely Lose Weight

One of the simplest ways to shed a few pounds is to drink more water. This may seem too easy or strange to you, but there are plenty of reasons why it works. One of the first symptoms of dehydration is hunger. You may find yourself craving less food when you increase your water intake, and you are not depriving your body of anything it needs.

Moisturize Your Skin from the Inside Out

Dry skin is a very common problem, especially in the wintertime. Instead of spending a lot on expensive moisturizers, you can provide the hydration your skin needs by drinking water. Your skin cells need water in order to repair quickly, allowing you to enjoy youthful, smooth and firm skin.

Build Your Muscles

Trying to tone up or bulk up during your fitness routine? According to Fit Day, you can strengthen your muscles with the help of water. Your muscles require oxygen in order to work and perform, as you need them to. Water delivers this much-needed oxygen.

Boost Your Energy Levels

If you are feeling run down and do not have the energy to complete your fitness routine, it could be because you are low on H2O. Thirst is actually often one of the last signs of dehydration. When your body needs water, you could begin to feel tired, run-down, or have a headache. Instead of reaching for more caffeine, reach for a glass of water.

Get a reusable water bottle and make a point to drink several bottles every day! Could be the simplest solution you’ve ever tried!

Source:

http://www.fitday.com/fitness-articles/nutrition/healthy-eating/5-little-known-benefits-of-drinking-water.html

 

Meagan Norris- Beachbody CoachMeagan 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!

Making Sense of Superfoods

 Superfoods

In recent years, the term “superfood” has been thrown around a lot, and may have caused you some confusion. The confusing part is often that no two lists of these miracle foods ever tend to be the same. This is because the foods considered superfoods are subjective.

What Makes a Food Super?

The term “superfood” is a blanket term typically used to describe any food that is densely packed with vitamins, nutrients and/or antioxidants. These are foods that are considered to be particularly beneficial to your health, providing a wide variety of health benefits from weight loss to a strengthened immune system.

Below are a few examples of foods that are commonly labeled as superfoods.

Blueberries

As on this list, blueberries will often come first in lists of superfoods. This is because you will be hard-pressed to find another food that packs so many vitamins and so much fiber into such a small space.

It is important to note, as Live Science has, that most other berries are almost or equally as healthful as blueberries. If you prefer blackberries or cranberries, you will still be doing your body a great service when you have a handful of these.

Spinach

Spinach is more than just a food that makes cartoon characters strong. It is rich in antioxidants, Vitamin C, Lutein and other important nutrients. Similar to the berries, most dark leafy green vegetables are going to be very good for your diet. Spinach in particular is considered to be good for your immune system, your eyesight and your cardiovascular health.

Salmon

Speaking of your heart health, salmon is a great source of omega-3 fatty acids to help in this area. It is also a very lean source of protein, making it a great way to get the fuel you need for your workouts.

Dark Chocolate

In need of desert? Have a small serving of dark chocolate, which also contains antioxidants. Dark chocolate has actually been linked to lowered blood pressure and improved heart health.

I get my daily dose of superfoods in Shakeology, but I also try to add in as many of these foods into my diet as possible. This is one of my favorite, simple superfood treat!

Rasberries

Raspberries With Whipped Coconut Cream

Ingredients:

½ cup of raspberries
1 can of coconut cream chilled for at least an hour in the refrigerator
1 tbls of pure maple syrup or raw honey
1 tsp of vanilla

Directions:

Place the coconut cream, syrup, and vanilla into a mixing bowl. Whip them together. Top Raspberries with one or two tablespoons of the cream and save the rest for later! The leftover cream is delicious on waffles, fruit, and on top of smoothies!

Source:

http://www.livescience.com/34693-superfoods.html

 

Meagan NorrisMeagan 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!