Weight Loss #4 Day 1

I know, I know, baby is only a month old and I've already embarked on weight loss #4. To some of you who do not know my history, I gain a lot of weight during each pregnancy and I have quite a challenge to lose my pregnancy weight afterwards, yet somehow I manage to do it,  even if it's a slow process. More on my previous weight losses, HERE.

So here I am once again. Over weight with a newborn. 

I am nursing, so I have to be extremely careful that I don't hinder milk production or stop it. My baby is my priority. I won't let myself go hungry. I won't limit my vegetable intake either. I'll make sure my calorie intake is sufficient.

During my final weeks of pregnancy, I refused to be weighed at my check ups so I don't actually know exactly how much I weighed before birth, but I'm guessing 250lb ,or even more. Currently I weigh 225lb and that is 2lb less than two days ago. So here I am at 225. What is my goal? Well it's of course my pre pregnancy weight, which is 145lb. Some say I am too hard on myself and should aim for a smaller goal..  Buuut I don't want to.  Call me stubborn. 

My weight day 1 = 225lb

My plan is to prep and precook my lunch and dinners for the next two weeks. If I have the $, I will consider doing it for the next four weeks. This will save me time and protect me from temptations.  

My menu for the next 4 weeks is

2 WEEKS FREEZER MEALS

100-150G MEAT, 100G CARBS, 200G++ VEGG MEAL PLAN

3L WATER, OMEGAS, VITAMINS, OILS

7.30 BREAKFAST OMELET, WW TORTILLA, SPINACH, CHEESE AND SALSA Or oats with cottage cheese and berries

11.00 LUNCH PREPARED MEAL

1.30/2  SNACK GREEK YOGHURT AND BERRIES

4/5 DINNER PREPARED MEAL

*post workout shake

8 ILTAPALA (evening snack) APPLE AND PEANUT BUTTER

4 X CHICKEN, BROCCOLI, QUINOA
4 X MINCE, BEANS, SWEET POTATO
4 X CHICKEN, ASPARAGUS, BROWN RICE
2 X MINCE, QUINOA, BEANS

SHOPPING LIST

·         8 CHICKEN BREASTS

·         1KG MINCE AND TACO SPICE

·         1KG BROCCOLI CROWNS/FROZEN

·         QUINOA (600G COOKED QUINOA)

·         4 SMALL SWEET POTATOES

·         1,2KG GREEN BEANS

·         1KG ASPARAGUS

·         BROWN RICE (400G COOKED BROWN RICE)

·         7 X 0%GREEK YOGHURT

·         PRECUT FROZEN BERRIES

·         2X TRAY EGGS

·         WW TORTILLAS

COTTAGE CHEESE 0% AND 14 X ZIPLOCK BAGS MEDIUM / CONTAINERS WITH LIDS, MICRO AND FREEZER SAFE

  

I will weigh myself weekly on Fridays starting December 19th. I will also post photos of  start and present. I won't be working out until I go to my 6 week check up,  and I will begin with only cardio, kegels and Stott pilates to strengthen my body before I hit the weights. 

So, any suggestions or advice you want to give me?

Until my next weigh in,  

Grace and Peace

Pelvic Floor Update

Here is another cross post, a blog post written by me on my other pregnancy blog. I felt this is important to share with other mothers, especially if you've had multiple births, so please read!

Physio Update

A few weeks ago I wrote this 

..."I've been to see a physio, who specializes in women's pelvic floor (pre- and postnatal). I have homework I need to do daily to strengthen/maintain my pelvic floor during the rapid growth of the baby, help in birth and fast healing post birth. But mostly, I am doing them so I stop peeing myself every time a sneeze or have a coughing fit! I know, too much info, but I know -you know what I mean!

Daily Kegels workout:

30 x 5+sec squeezes with 10sec break in between. This takes about 8 minutes to do. 

30 x quick squeezes with 10sec break in between.

I've been trying to remember to do this everyday for two weeks, and so far I have already seen felt an improvement. I have got two more weeks to do these exercises until my next appointment.."...

Today I saw my physio for a quick follow up appointment, to see how things have progressed with my 'dilemma'.

Two weeks ago, I couldn't cough, sneeze or laugh (and at times with no reason) without "leakage". I was wearing a thin liner and had to change it 2-3 x a day. I know I was 22 weeks pregnant, but this was alarming and I needed to seek professional help. 

There was no way that I, age 31 (or ever) had to be in such a weak state, where there was no connection with my mind and body, in such a way. All I can say that I am happy that I went and paid that money to see the specialist physio.

Here is where I was

• leakage, pad change 2-3 x a day
• pregnancy week 22
• waking up at night to visit the wc
• couldn't laugh, sneeze, or cough without leakage
• couldn't hold a kegel for more than 4 seconds

2 weeks later with these exercises

Here I am today

• No leakage, haven't worn a pad for 1 1/2 weeks
• pregnancy week 24
• no night time bathroom visits
• laughing, sneezing and coughing without leakage
• I can hold a kegel for more than 10 seconds

I cannot believe how fast this change took place and that it's not rocket science, as my physio puts it! Simple, simple exercises that don't make you sweat, don't take up too much time, can be done anytime and anywhere -has done so much in such little time frame.

My exercises have moved on to new ones, which I will be doing throughout my pregnancy and also after birth. I have a follow up appointment 2 months after birth to see what needs doing regarding my pelvis alignment etc.

Ladies, I urge you! Get sorted before it's super hard or too late!

Mini testimonials welcome, leave a comment!

The Busy Mom's Gym Guide

I know as a homeschooling mother of three, soon four, that going to the gym, or doing any kind of exercise can seem impossible or not even a priority. However, I also know that it is extremely important to exercise, for your well being now and for the future.

At times, booking in a session may feel so over whelming, I get it, I've been there. It's also important to take a step back and evaluate the reasons you need to exercise and manage your home schedule so, that it is possible. When working out takes away your energy instead of giving you more, you may need to take it a notch down or adjust what you are doing entirely.

Here are a few steps to make it happen,

• Figure out what your home schedule is. I suggest the Managers of Their Homes scheduling method. In this way, no chores will be forgotten and everyone will have plenty of time to rest, play, and enjoy hobbies and each other. It's a MUST READ!

• Menu Plan. Especially on those days you intend to workout. If you're like me and workout in the evenings, with a gym daycare, you will have to plan and prep their dinner and perhaps an evening snack for the time they are in. If you're kids are old enough, 3+, recruit them with prepping their dinner. This is a great way to train and bond with them. 

 

I give clear "instructions" to when I want the kids to eat, so that we can get the evening snacks out of the way, and get ready for evening preps, teeth brushing, story and bed. Usually my husband will put the kids to sleep so that I can shower after my workout. Not only is it important that your offspring eat, it's also important that you do as well! Making sure that you eat 1-1/2h prior to your workout will give you the sufficient energy for your workout and also giving your body the energy it needs afterwards is important. Pay attention to what you feed yourself. Lots of vegetables, good sources of protein and fiber are good.

• Have a workout plan. Make sure you get energized from working out and not the opposite. As a stay at home mom & homeschooler, it is vital to plug in to an energy source. One, being our Almighty God and two, physical activity. God created our bodies to move, and we benefit highly from physical activity, emotionally and physically.

• Rest. Make sure you get enough sleep each night. Everyone needs different amounts of sleep per night. There is no point in cutting back on the rest your body needs to recuperate, for the sake of owning a "super Mom" title. Going to bed in time is key.

• Workout at home. I workout twice a week at the gym and 2-4 times at home. The workouts I do at home are different from what I do at the gym. At the gym I utilize my time in the machines I don't normally have access to, such as the stair master, leg extensions, curls, squat machine, free weight machines etc.

• Take supplements. Unfortunately our food is so distorted these days, stripped from their goodness that we need to give our bodies a helping hand when it comes to vitamins, minerals and omegas. We just aren't getting the needed amounts. By supplementing with good quality vitamins you will notice a difference in your well being and health. It's important to have homeostasis in you!

Pregnancy Updates

I am 20 weeks along!! If you would like to find out more about my pregnancy, my pregnancy workouts, my pregnancy diet and more, visit www.rawfoodspregnancy.blogspot.ca

Weight Loss #3 Part 11

-9lb!!! In a week and a half!!!! Woohooo!!!!

Here's what's been going on, hence the silence. I'll share my workout and then my diet. The results are incredible. My thighs are toning up so fast, my strength has increased by a lot and I've rediscovered my posture. I have incredible energy and I feel really good. I've been on a fat burning, muscle toning diet for a week and I've lost 7lb already. I'm on this particular diet for another week or two. Then I'll alter it according to my needs. The weight training is just great, in all ways. I have never seen or gotten faster results before. This is the way.

I lift heavy, my body responds well and I get results fast. My strength has sky rocketed. I love it! I workout 4-5 times a week. So,

My workout

Workout  1

20 minutes of stair master. Each week I rev it up by a level. I started at 3, and I'm nearly at 7.

1.      Squats with weights 10 x 4

2.      Leg Extension single legs 10 x 4 each leg

3.      Cross Step-ups on a Bench (with weights)
10 x 4
4.   Hammy curls 10x 4

stretching!

Workout  2

20 minutes of stair master

1.      Shoulder Press
10 reps per weight for 4 sets

2.      Lateral Raise
10 reps per weight for 4 sets

3.      Rear Deltoids Row: (no drop set on this one)
8-10 reps per weight for 4 sets

4.      Front Shoulder Press
10 reps per weight for 4 sets

5.      Assisted Pull-ups 4 grips: (wide, regular, close, underhand)
15-20 reps per weight each for 4 sets

6.      Bent-Over Row
10 reps per weight for 4 sets

Workout 3

20 minutes of stair master

1.      Lunge with Bicep Curls: (alternate leg-long distance) 15 pounds per hand with dumbbells
30 steps per leg for 4 sets

2.      Biceps Curl
10 reps per weight for 4 sets

3.      Overhead Triceps Extension
10 reps per weight for 4 sets

4.      Dumbbell Triceps Punch Outs: 15 pounds in each hand
20 reps for 4 sets

5.      Hammer Curls:
6 reps per weight 4 sets

workout 4

20 minutes of stairmaster

1.      Push -up Burn Outs: (as many as you can)
4 sets

2.      Circle Chest Flyes: (lying down back on bench)
10 reps for 4 sets

3.      Rest of the Day: Core

The Diet

During this 2 weeks, avoid people,  parties etc. I even have a hard time following the diet when I have people over for coffee or I go out. Too many temptations.

Prep everything. Weigh, bag and freeze. Easy way to pull the exact amount when needed. Especially when hungry!

Keep yourself busy. Stay away from cooking shows. Drink plenty of water.
Eat every 3h. This is key!

Breakfast : 2x omega capsules.

45g quick oats boiled in water,  100g of fat free cottage cheese/or 4 egg whites and 100g frozen berries or

Blend one egg white, water and 45g oats together. Pinch of salt and baking soda. Fry as a large single pancake (using no oil or butter!) and serve with 3 egg whites fried or boiled . Sprinkle with cinnamon, serve with 100g of berries.
You can sweeten with stevia or xylitol.

Lunch: 100g skinless lean chicken, beef or fish. Weigh before you fry.

200g vegetables, mushrooms etc. No peas,  corn, pumpkins or high starchy veggies

5 ml of quality oil either drizzled on top or fry with

25g fat free cottage cheese or 1 egg white

I usually slice my meat very thin when it's thawing. This way,  I get many pieces of meat and it feels like I have a lot... It lasts!

Any spices are fine,  use little salt. Garlic is yummy! And a pinch of taco spice seasoning... Mmmmmmm

Snack:
Either 6 egg whites with 100g frozen berries (I make a berry, stevia and water smoothie)  or

fat free Greek yoghurt 250g with 100g of frozen berries. You can use stevia or xylitol to sweeten. Don't use artificial sweetener because they prevent the fat loss hormone from working. 

Dinner:
same as lunch but add 40g dry/80g cooked of pasta/rice/Quinoa. Or one potato/sweet potato about 150g. Weigh the grains before you cook them. They usually double in weight but either way... 

Evening snack:
10g wheat bran with 250g Greek yoghurt and 100g frozen berries or

6 egg whites and drink the wheat bran with water and berries(make into a smoothie)

+2 omega capsules 

Drink 2 to 3 liters of water a day. You can drink herbal tea too

Don't be tempted to eat a few Fries or popcorn here or there,  because this is chemistry and it will stop the whole burning process  - and it will just be all in vain. Remove every temptation and find an escape in thoughts or activities

I think you will lose quite a bit of fat in these two-4 weeks...depends how long you want to do this,  4 weeks is max. Time passes anyway,  you might as well... 

I weighed and bagged two 100g bags X 14 days of meat (LEAN!) in to the freezer

And two 200g bags X 14 days of mushrooms, veggies into the freezer. I am a big fan of mushrooms, broccoli and runner beans. Or you can eat cucumber and tomato fresh... I like my beans though.. Fresh lettuce weighs little if you are looking for quantity...

What else? I use a lot of cayenne pepper as it also boosts the metabolism... And encourages water consumption hahaha! 

I don't fry with the oil,  I Drizzle it on my food because I need it more than the frying pan does :) 1ts is like 5g

Print out this blog post and stick it onto your fridge!

I did this diet when my second child was born and whatever I lost which was -a lot,  did not come back because I didn't sacrifice my fat burning muscles 

Example day:
8am breakfast
11am lunch
2pm snack
5pm dinner
8pm evening snack