Tag Archives: Fit girls

The Big Fat Lie in Fitness

I’m going out on a limb here, people…but I’m willing to do it for my readers. Yes, that would be you. There are plenty of fitness folks, pros and enthusiasts alike, who will disagree with this statement because it completely counters their marketing efforts and maybe even their lifestyles. But I’m doing it anyway because…well…I suppose because I’m finally sick of the phony, inflated, trying-to-get-your-money and, most importantly, FALSE claims out there.

In my professional opinion, what is the biggest, fattest lie being passed around in the fitness industry?

 

 

Answer: That working out EVERY DAY is the only way to be successful and see results.

Insert mega eye-roll from yours truly. 

This kills me. Clearly. Or else I wouldn’t be writing about it.

I hope this brings you a sigh of relief because honestly, YOU. DO. NOT. HAVE. TO. WORK. OUT. EVERY. DAY.

The best fitness professionals and athletes out there take days off. They have active recovery days of stretching or light movements. They take time-outs for massage, therapy and R&R. Why? Because it’s hugely important. I’ve elaborated on the importance of recovery one too many times already but if you’re thirsty for more reasons to enjoy tea time instead of treadmill time then you can read one of these articles…

When You Are Tired (of being tired)

Don’t You Deserve a Break?

Frenemies: Exercise Myths We Hold Onto

Recovery Time is Forgotten

Back to the point…the claims that you need to relentlessly work out to see results are plastered all over Pinterest and Instagram. “Fitspirational” messages assault people from bloggers, Twitter and Facebook, too. Unfortunately, I think we’ve all become a little numb to well-intended messages that sting our open wounds again and again.

Let’s take the following examples that make my skin itch…

WHHHAATTT??? The “Keep Calm and Move On” people are pestering us to work out every day, too?! *Gulp.* Whhhhhyyyyy? Maybe it’s just me, but there is nothing, nothing, nothing “calming” about this message. How are we supposed to stay calm when we’re being told by society that we’ve gotta get our adrenaline pumping every 24 hours? Geesh. Just in case this message speaks to you, don’t worry – you can buy sweatshirt, coffee mug and candle-adorned paraphernalia bearing the reminder. Because a soothing candlelit dinner with “WORKOUT EVERYDAY” staring you down sounds idyllic, doesn’t it? 

Okay. Enough. I actually really like most of the “Keep Calm” messaging, so I don’t want to drag them through the mud too much on this one. Maybe I’ll forgive them. Maybe.

On to the next glorious image. This one is reminiscent of a lot of generic Pinterest, Instagram and Twitter posts. Take a good hard look…

Okay…let’s spin this a little. I want to ask you the following question: “Is every day a good day to work out?”

Are you thinking about your answer???

If you’re still debating the answer then STOP!

Correct response: NO!

No, not every day is a good day to work out.

I mean…we get sick sometimes, don’t we? We all occasionally experience nasty shin splints, twisted ankles, broken bones, deflated energy, dry spells of motivation, and unexpected obstacles. I will argue, quite strongly, that these are all times when working out is put on the back burner, at least for a few days. And that’s FINE.

These are two simple examples hand-picked from the flood of “fitspiration” quotes out there that mean well but wear people down more often than they build people up.

The bar is set far too high by messages like this. People come to me all the time, totally intimidated to start an exercise program because unless they can commit to it every day, they feel like they’re not giving enough. This is SO upsetting to me. Seriously guys, this is the stuff I cry to my husband over.

Again, I’m here to set the record straight…

If exercising every day is something you WANT to do and have TIME to do, then great! But, be wary. Our central nervous systems can easily become overrun by relentless programs and our hormones can get thrown way out of whack from over-training.

Plus, once again, be encouraged because…

You DON’T have to exercise every day to see GREAT results.

*Official end of rant.*

 

Yours in health and wellness,

Maggie

 

 

 

*Image Sources: 

http://www.keepcalm-o-matic.co.uk/p/keep-calm-and-workout-everyday-3/

http://www.coupons.com/thegoodstuff/6-ways-to-create-good-habits/

The Pros/Cons of Meal Prep

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If you’ve ever been on Pinterest then you know that it’s pretty much impossible not to have stumbled across people’s personal pins displaying a dozen or so lovely, similar meals packed away into individual Tupperware containers for the week. If you’re not into social media, then maybe you’ve heard of someone who does this; cooks all their week’s meals on Sunday afternoon or evening so they don’t have to worry about what to eat during the work week. Sounds ideal, easy and cost-effective – and it is! But there are some things to consider about planning your meals for the week, whether you’re portioning them out into grab-and-go containers or not.

I will start with the pros of meal planning and prep, and then I will get into some of the downsides. To end, I will offer a couple of simple suggestions to help you make informed choices about your food.

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PROS OF MEAL PLANNING

Weekend meal prep is a useful strategy for people wanting to lose weight via portion control and people who track their macronutrients (think bodybuilders trying to ensure maximal protein and minimal carbohydrate consumption). It also makes things easier for time-pressed working professionals and even busy parents!   

It’s Cost-Effective

Planning and cooking your meals for the whole week at once means you’re armed and ready with a set grocery list when you hit the store, allowing you more time to scrutinize prices while you shop. You’re also more likely to buy bulk or cheaper high-volume, low-cost items since you know that no ingredients will go to waste. More money left over to treat yourself!

 

Takes Away Last-Minute Planning

With a plan in place, you’re never going to be the person scrambling to find their way to the office vending machine at lunch time. You don’t settle for less than your well thought-out meals. No last-minute pizza or overpriced takeout for you!

 

Portion and Calorie Control

It goes without saying that you’re in charge of portions and calories when you put effort into measuring out food for each meal. Casseroles, soups and lasagnas might be tricky to figure out calories for, but you can at least put reasonably size portions into containers and not be tempted to overeat come lunch. Meals that are easier to calorie count (if that’s your thing) include salads, sandwiches and proteins with veggies, rice, quinoa, beans or fruit on the side.

 

Reduces Time in the Kitchen

Although you’re going to be clocking in some major hours in the kitchen one day of the week, you’re ultimately saving a lot of time – a bonus if you work late hours leading up to dinner or often have to take lunch at your desk.

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CONS OF MEAL PLANNING 

My mom’s opinion on Sunday meal planning: “Here I’ve worked hard all week and Sunday is finally my day of rest, and you’re telling me I’ve got to spend the whole time in the kitchen?!? Forget it!!!” If you share this sentiment, then maybe you’ll be happy to hear some of the drawbacks of meal planning. But, even if you don’t meal prep on the weekend, you still need a plan in place for healthy foods and cooking during the week.

 

Calories Don’t Change

Meal planning allows for calorie control, presumably a great thing for those of us looking to trim our waist lines. But wait…is eating the same number of calories every day a good thing? Not necessarily, according to science. “Calorie shifting” is an approach to eating that aims for a total caloric amount every week (aimed at weight loss or management, depending on one’s goals), but with varying calories consumed every day. This helps keep the metabolism “sharp” and from adapting to a set daily intake. The good news is that this approach allows you to consume more on days you need it! Our metabolisms are not static and our activity levels change day-to-day, so don’t be surprised, if you’re a meal planner, if some days the meals are too much or too little.

 

Potential Lack of Nutritional Variety

If your meal plan is a PB&J with an apple for every lunch and a chicken breast with broccoli for every dinner, you’re probably saving some money and controlling your calories, but you’re majorly missing the mark on nutritional variety. Where are the dark, leafy greens? What about some foods with heart-healthy omega fatty-acids (like salmon)? Variety in all food categories (veggies, fruits, proteins, grains, etc.) is going to be best for packing in the nutrients your body needs. One idea: Change up the protein and/or veggie with your dinner for half the week. Another: Trade your apple for an orange or mango. Better yet, try a healthier alternative to the PB&J like avocado toast or smoked salmon and capers on multigrain!

 

Susceptible to Stress or Overeating on “Off” Weeks

If you’re the type of person who flails and flounders without a set plan then you may be prone to overeating or stressing out when you don’t have time for meal planning. Ultimately, meal planning is a tool to help you with your work week, but thoughtful eating and confidence approaching on-the-fly food selections is a skill.

 

Boredom

Meal planning is generally not as suitable for those with adventurous and varied palates. If you cook a lot of one thing in bulk and plan to eat it day after day, you may quickly tire of the taste and opt for something else. This means you’ve wasted time, money and food! “There are starving children in Africa!” Eat your leftovers!

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IMPROVEMENTS FOR MEAL PREP & PLANNING

A happy medium can be found if you’re a meal planner. Here are a few ideas to help ensure you’re able to have the best of all words – cost-efficient foods, nutrient density, variety and appropriate quantity!

 

Back-up Plan

It’s important to have a back-up plan for weeks when meal prep just isn’t feasible. There will be times when you’re too tired to do it, when you haven’t hit the grocery store in time, when special events or travel conflict with cooking, etc. Here are a few back-up plans to consider:

  • Create a budget for a week of every month to buy meals from a healthy, affordable restaurant for lunch or dinner. For example, once a month you could plan to buy salads for lunch from your favorite local café.
  • When you miss your weekend meal-prep, plan another day and time early in the week to tackle your shopping and cooking.
  • Try your hand at cooking every other night of the week and make enough for leftovers at lunch the next day.

 

Stash Meals in Freezer

When you meal prep, try making several large-volume dishes at once. Use your slow cooker, oven and stove top to prepare three separate meals so that you can both use and store some of each meal for optimal present and future variety!

 

Supplement with Snacks

If you’re lacking variety in your planned meals, try supplementing them with nutritious snacks. Snacks are also a way to implement “calorie shifting” into your week (see “Calories Don’t Change” above). A few ideas you can easily prep: Kale chips, sliced fruit, carrots and humus, cottage cheese or greek yogurt and fruit, ¼ cup nuts, a healthy nut or protein bar, apple or banana and a TBS of nut butter.

 

Meal Plan for 1-2 Meals Only

One way you can ensure that you don’t get bored with your food is to meal plan and prep for just lunches or dinners. This will allow you to take the most time-pressed, stressful or expensive meal of the day and make it easier. By sticking to just one or two meals, you still have room in your daily diet for nutritional variety and flexibility.

 

Hope this is helpful info as you kick-off 2017! Cheers to health and happiness!

Yours in health and wellness,

Maggie

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The Truth About CrossFit

I get this question a lot: “What do you think about CrossFit?” Here’s the thing…I could give you my opinions but they are just that; opinions. The real, objective truth about this controversial fitness company can be summarized when you understand the one thing that most people don’t realize about CrossFit and which applies to all of its locations. So, here it is…the truth about CrossFit.

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Drumroll please….

THE TRUTH:

CrossFit is NOT a franchise. It’s a licensed brand. Knowing this simple fact explains the entire controversy surrounding the CrossFit brand. Allow me to explain…

In most franchises, there are standards that franchisees must abide by. A gym franchise will have the same look, experience and employee standards from one location to the next. In licensing, all that is the same from one location to the next is the brand, the name. Everything else is basically left up to the affiliate who purchased the rights to license the brand.

On CrossFit’s website, the easy steps to affiliate with the brand are explained: “Write us an essay (application), license a name, set up a website, send us photos and you become part of the growing community of CrossFit affiliates.” Rights to this powerhouse fitness name are a matter of writing an essay, attending a weekend-long seminar, finding a location and insurance for a box, and paying an inexpensive, annual licensing fee. This will result in two types of box owners: 1) Professionals who go above and beyond to equip their facilities with best practices and seasoned professionals, and 2) People who are not professional in the way they recruit their employees and run their gym.

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This is what causes some boxes to have the best personal trainers in the industry and others to have professionals who lack appropriate credentials and experience. The discrepancy in professionalism leads to wide gaps in safety standards and exercise programming. Such significant differences cause some CrossFitters to be fiercely loyal to the brand and leaves other box members disillusioned as their safety is risked by instructors who can’t properly support participants during workouts.

So, there you have it. The good and bad rumors about CrossFit are all accurate. It depends on who you ask and where (and with whom) they have worked out. In truth, this isn’t very different from gym franchises. Every participant in any fitness program will have a unique experience contingent on a number of factors. It’s up to YOU to decide who you can trust, not just at CrossFit boxes but everywhere. The good, the bad and the ugly can exist in just about every fitness brand. Advocate for your health with informed decisions, a little trial-and-error, and knowing when to step away from a haphazard or dangerous exercise environment. There’s a better place waiting for you around the block.

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Yours in health and wellness,

Maggie

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How to Stay Fit as a Busy Lady

 Thank you to our guest blogger, Natalie! Her contribution in the wellness industry, particularly for women, is awesome. Natalie helps remind us how easy it can be to stay fit in spite of a packed schedule (see below).

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When you have endless tasks and days, it can be hard to find time to focus on your health and fitness. It needs to be a priority for everyone, but finding the time to go to the gym or make healthy meals can be difficult with thin margins. Sacrificing time with our family isn’t the right choice every day. Staying up late to exercise isn’t a good idea either; sleep is crucial for fitness. So, how can ladies stay fit when we are so busy?

The answer is preparation and focus. Staying fit just doesn’t take place during certain hours of the day. Staying fit is a lifestyle that should encompass our entire day. Also, healthy living should be a goal for our children. If you have kids, you want to make sure they understand living a healthy life and are exercising on a regular basis. Start them off early so living a healthy life becomes the norm.

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Here are some great tips for staying fit as a busy lady:

Take the Stairs: So long as you don’t need to climb 50 flights of stairs, take the stairs instead of the elevator. It is an excellent way to get your blood pumping and burn some calories. Plus, taking the stairs is a great way to increase your number of steps per day. This is just a simple strategy.

Plan Quick Workouts: There is no rule that workouts have to be one session per day. You can break up your workouts throughout the day to fit your schedule. Make a quick, cardio workout for when you first get home. You will want to sit down and rest, but if you get it out of the way, you will feel even better. Another idea is to keep your gym bag with you. If you find yourself with extra time, you don’t need to run home for clothes. You may find a day a week when you can take a longer lunch break for a quick workout. Being prepared will give you more opportunities.

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Meal Plan and Prep: Part of staying fit is eating the right foods. There is no way to stay healthy and eat candy and chips all day, every day. One of the best ways to combat this is to make a weekly meal plan. Decide ahead of time what to make for breakfast, lunch, and dinner. Meal prepping can cut hours of cooking out of your week and makes eating healthy easier. Select one day out of the week when you can invest two to three hours in the kitchen. One tactic I use is pre-making slow cooker meals in freezer bags. Later in the week, I can dump the bag in, turn the slow cooker on, and come home to a great meal. For easy lunches, one idea is to cook up a large batch of freezer meals. You need some containers that are freezer friendly. Cook salmon or chicken breasts. Then add a rice or potato side with a vegetable.

Invest in a Home Gym: When your time margins are thin, going to the gym will be the last thing on your mind. Instead of spending money each month on membership, consider investing in a piece of equipment or two so you can workout at home. Don’t forget; you can count things such as sweeping and vacuuming into your daily workout!

Carry the Right Snacks: Throughout your day, you are going to want a snack or two. Instead of grabbing something out of the vending machine, bring a few snack foods with you. They will help keep away cravings and eating junk food. Try things such as portioned out trail mix, granola bars, or fruit like apples or oranges.

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Drink Water: It is important to drink water every day. Your body needs water to stay healthy. Set a daily goal and try to reach it. Keeping water on hand will curb your desires for soda and other sugary beverages. Eliminating those drinks will decrease your calories each day. Plus, staying hydrated is one of the best ways to stay awake and energized.

Workout Schedule: Besides your quick, sporadic workouts, it is a good idea to make an exercise plan. Going to the gym or spending an hour working out each day won’t work when you are a busy lady. However, if you make it a priority and pencil it in on certain days, you won’t have to find the time to make it work. One idea is to head to the gym in the morning instead of after work. Bring your work clothes and change at the gym before going to work.

Try Interval Workouts: When you are short on time, you need the most efficient way to workout. You want to work all of your muscle groups while burning as many calories as possible. An interval workout is the best way to accomplish this goal. You do a movement for a given period, take a short rest, and repeat. Intervals can burn more calories than steady cardio in the same amount of time, if you really give them full effort and intensity.

Thanks again for sharing these tips, Natalie! Now ladies, get your game face for working out ON! 

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Guest Bio: Natalie Michele is a busy lady who is balancing parenting two toddlers and working as a pregnancy consultant. You can visit her blog at http://Maternityathome.com or follow her on Pinterest(http://pinterest.com/maternityathome) and Twitter(http://Twitter.com/maternityathome)

 

 

Are Fitness Trends Worth Your Time?

Every season an assortment of new fitness studios seems to appear on the market. There are popular new trends like intergalactic spinning (an immersive experience with CGI graphics) and pound (literally pounding to the beat of a drum while doing a mix of yoga and Pilates exercises), and old trends like aerial silk and mini trampoline workouts. These kinds of hip workout environments can cost $12-$35 per class. Are they really worth it?

The best way to decide if a fitness trend will take off or tank is to use my HABIT evaluation method. Ask yourself the following questions to decide whether a trend will fly off your radar or become a habit in your exercise repertoire.

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Are you afraid of getting HURT?

If you’re afraid of getting hurt or have an impending injury, you’re not going to move very freely during your workout. Restricted movements can actually lead to a greater risk for injury. When you regularly perform exercises in a shortened range of motion, you aren’t optimally strengthening the muscle. This creates a lose-lose situation where you’re not able to fully enjoy yourself AND you’re putting your body through the ringer. No Bueno.

You need to find fitness classes and experiences where you are confident that you can perform well enough to avoid injury. I’m not saying you have to be the best in class (then none of us would show up!), but you can’t walk in super intimidated or guarded. With your defenses up, your walls are actually at greater risk of crashing down because exercise form and flow suffer. So, if you’re terribly afraid of heights, maybe steer clear of the aerial silks? Freezing up or choking at 10 feet off the ground probably has some consequences…

Are the instructors ATTENTIVE?

The best exercise experiences have qualified instructors who pay attention to their participants’ needs. Rookie instructors are often so absorbed in trying to juggle everything (or in getting their own workout in) that they lack attention to details like participants’ form, smooth transitions and timely cueing. If the instructor or trainer seems to flounder right when you’re in need of some extra help to keep moving fluidly – and safely – through the workout, this probably isn’t a place worth your time and money, even if all the popular fitness websites and bloggers are hyping it up. They’re probably just trying to find something new to talk about!  
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Does it fit in your BUDGET?

I hear people say that they love Soul Cycle or Pure Barre classes but wish that they weren’t so expensive. Even the most popular exercise formats may be too much of a stretch for some wallets. If that’s the case for you, don’t sweat it. Don’t let the expense of certain exercise formats or gyms demotivate you. If it stresses you out to pay for pricey fitness, you’re not helping your mental or financial health either, both of which work in concert with your overall wellbeing. There are too many options out there to believe that only the most popular and expensive classes are going to get you into tip-top shape. There are plenty of nontraditional workouts to enjoy. There are also lots of free demo classes at studios to check out and affordable group workouts run by trainers in local parks (not to mention open running and cycling groups). The body and health you desire can be achieved by a number of means.

On the other hand, if you’re the type who is extremely motivated by the steep financial commitment of several hundred dollars a month (or more) for fitness, then calculate your losses every time you consider sleeping in instead of getting up for your workout. Those dollar signs can add up quickly, even from behind closed eyelids!

Is the experience INTERESTING?

Are you interested in the exercise trend and is it any fun?! If you’re going just because you hear it will give you great results, but you hate every minute of it, it’s probably not going to integrate into your list of exercises for the future, so why bother? Exercise can be hard and fun at the same time. Don’t waste precious money, energy and time on something that isn’t. There are too many unique options out there…and you know never know what trend is coming up next!

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Does it work with the TIME you have available?

I’ve seen it time and time again; people sign up for a morning workout program (even though they’re a night owl, not a lark) and think they will make the time for it. The first week or two they jump out of bed, eager to make their commitment stick. After a few solid weeks, they become wishy-washy, and by then end of the program they’re feeling guilty for having missed out on so many classes that they throw in the towel for the rest. It’s important to be realistic about what will integrate well with your work and life schedule. If you’re a social butterfly at happy hour or have lots of work dinners to attend, prioritize morning workouts. If sleeping in and a slow breakfast are requirements for getting you off to the right start, then consider a lunchtime or after-work exercise schedule. Once you find your optimal workout time, be consistent and get it done!


 

If you’re eyeing up a juicy new trend, or a popular oldie but goodie, make sure you to determine whether or not it will Hurt you, have Attentive instructors, fit in your Budget, be fun and Interesting, and work with your schedule and Time available for exercise. When you find an exercise class, group or program that has the potential to become a HABIT instead of a one-off experience, you’ve found a winner. Bounce, spin, lift, plie or run till your heart’s content! For better or worse, I’m sure there’s a workout somewhere that tries to fit all of that in under five minutes. It probably claims that you will lose 30 lbs. in a month by doing it too. Feel free to keep your guard up about some things, people!

 

Yours in health and wellness,

Maggie

 

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The Ultimate Guide to Pre-Workout Supplements

Even as a personal trainer I spent my early career hesitant to approach the topic of supplementation. I was confused about some of the existing information out there and wasn’t sure about my stance on it. Today, I believe supplementation is a personal choice and one I encourage each person to consider and weigh for themselves. This infographic, so kindly provided just for us by Supplement Mart, makes all the confusing terminology easy to understand so you can make the decisions best for you and your body! Now raise a protein drink and cheers!!!

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Yours in health and wellness,

Maggie

 

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The Similarities Between Parenthood and Personal Training

Happy Spring, WellnessWinz Readers!

I’m officially back from maternity leave! *Deep breath.* Let me tell ya, it has been a whirlwind. This entire lifestyle shift means that I may not be able to blog as much as I would like to for a little bit, but I will do my best to produce meaningful and relevant content when and where I can until a better rhythm is established (and my son is letting me get more than a couple hours of sleep at a time, lol).

To kick off my return to the blogosphere, we have a somewhat humorous post: The Similarities between Parenthood and Personal Training. That’s right guys, I went there. I’m bold enough (or crazy enough) to compare my experiences as a new mom to the personal training experience. It turns out that my little one can be just as tough and demanding as a boot camp sergeant! He is my new little boss man and he kicks my butt. I’m like “No more! Have mercy, pleeeaaasseee!!” and he’s all “You WILL NOT rest until you climb the stairs 50 more times to check on me, change 20 more diapers, and feel like your back is going to break from rocking me!”

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Just following his lead! 😉 

A lot of the lessons I’m learning as a mom parallel ones I have experienced through exercise. For example, oftentimes anxiety over a situation as a mom is worse than the situation itself. For instance, within 24 hours of writing this my husband and I experienced one of the biggest fussy streaks in our son’s life. Every 45-50 minutes (one sleep cycle), he would wake up wailing and would be inconsolable. He did this all day and all night. None of us slept and we were all extra tired and cranky as a result. I began franticly googling all sorts of mumbo-jumbo and determined that he was experiencing a sleep regression. I was so sure of this that I texted some of my mom-friends and asked how on earth they survived such episodes in their children’s lives. I had resigned myself to sleeplessness for the next few weeks and was depressed thinking about the cloud hanging over all of us, bleeding into my birthday week and my first Mother’s Day. A bit selfish, but true.

When the crying escalated to an off-the-charts level, I felt desperate. Surely this wasn’t just something weird about my son’s sleep development, right? I mean, I get it – any change in my sleep patterns and I’m a crazy person. I called the pediatrician and we agreed to have him looked at. It took the doctor all of a couple minutes and a handful of questions to get down to the bottom of this stressful situation: he was constipated. My mind spun a million miles an hour over this simple explanation behind the manic day we barely survived. As I calmed down I realized that the simplest explanation was the right one. It wasn’t a complicated situation with his sleep. It was simply a need to poop. Poor baby. Apparently mama’s milk is so easily digested and turned into little baby parts that pressure doesn’t always build up in a baby’s system to help eliminate waste. 

AEBC2C5C-A537-493C-86D0-A44BC4D0990F Crazy how he went from this tiny preemie …

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…to this happy big boy!

Similarly, a lot of people come to me wanting to lose weight via personal training and pour out all sorts of complicated reasons for why they have been having challenges with it. I get it; losing weight is a physical, mental, emotional and sometimes spiritual process. Unfortunately though, we can get so caught up in thinking of the reasons that we AREN’T losing weight (job, time, family, convenience, etc.) that we bypass the simplest explanations for what WILL help us: controlling our diet and managing an exercise schedule and/or active lifestyle. The anxiety over trying to find some complicated solution for weight-loss troubles can blind people to the simple truth: they put a fork into their mouths one too many times a day and never hit the gym! Not exactly a mind-boggling revelation, right?  If only we could drop our anxiety as parents and/or people looking to feel good physically, then we would see the answers to our problems with more clarity instead of fishing for complicated, far-reaching explanations. Or turning to Google for the umpteenth time.

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Creative ways to stay active! On-the-go napping!

As a mother and personal trainer, I’ve learned that wellness is a balancing act, that change is a universal truth we can’t shake, that hormones are boss, and that your own opinion is the most important in determining what is right for both your body (and baby). Another very tangible lesson is that perseverance pays off…

Moms are encouraged to do “tummy time” with their babies; 3-5 minutes a couple times a day placing the baby face down so that neck, back and chest strength can develop through the baby’s effort of trying to lift his head and press away from the mat. When my son was first born, a month early, he was way too little to even consider trying tummy time. At just over 5 lbs he would just lie on the mat like a fragile little bird fallen out of its nest. At best, he might occasionally lift his head a tiny bit. We’re talking an inch or less. It was hard to imagine he would ever be able to do more.

Like a good personal trainer mom, I kept putting my baby on the gym mat for tummy time a couple times a day. Some days he wouldn’t tolerate it and would squeal and cry until I picked him up and other days he seemed to get the idea. He would attempt to lift his head and look around (complete with grunts and pitiful gasps). Around two months of age he was able to press up and look around while also cooing. Cutest thing ever. And at three months he surprised us one day and decided to roll over! The personal trainer in me beamed with pride over this early accomplishment. Bit by bit he grew before our eyes and today the gym mat is his favorite place during play time. In fact, many times as soon as I lay him down on it, face up or face down, he breaks into a big grin and squeals with joy as he works to grasp toys with his hands and kicks his legs playfully. It’s hard to imagine that this evolution will also turn into crawling and walking one day!

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Tummy time pro!!! 

Isn’t it funny though…that a person (even a tiny one) can accomplish feats they were never physically capable of with just a little bit of effort on a regular basis? Like adults attending the gym or working out, there are days when my son just isn’t feeling tummy time and there are days when he loves it. It’s normal to have days when we don’t feel like exercising, but persistence will go a long way. All we need to do is bite off a little, manageable bit at a time and we will see results emerge.

In my first three months postpartum, I’ve taken a similar approach. I’ve stayed consistent in being active but have taken things gradually. Thanks to having realistic expectations for my physical abilities day by day, I’ve actually been able to exercise 78 days out of 102 so far. That’s only 24 days postpartum without some form of movement. Mind you, a good number of the early days were focused on simple things like going on a walk, doing basic (and safe) core exercises on a mat, and performing yoga balance poses to regain stability after labor and delivery. Let’s not ignore the fact that there were Kegels too…LOTS of Kegels. Around three weeks postpartum, I was able to resume light weights at the gym and light resistances on cardio machines for short periods. Around five weeks postpartum I went for my first run – and wow it felt incredible!! Especially since I no longer had a baby in my belly to carry along! Although these days I do push him along in the stroller and it ain’t easy!!! 

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Stroller workout adventures!

Today, three months postpartum, I’m able to do almost everything I did before pregnancy – maybe even more! I feel like my emphasis on core conditioning (which I used to not prioritize as heavily) has left me stronger than ever in my stomach. Also, I’m shocked at how my cardio conditioning never felt like it took a hit since I stayed active during pregnancy. On my first run I felt like my lungs and adrenaline could have carried me through a marathon (although in reality that’s probably a euphoric disillusion). Staying active has not been easy in the wake of caring for an infant and suffering major sleep deprivation, but exercise has been a life saver, just as it was for my mental and physical health during pregnancy. I would be stir crazy and cranky without it.

When I left the hospital after having my baby I was shocked that I still had about 17 lbs to lose. Today, I only have about 3-4 lbs of that left. The short 30-45 minute long exercise sessions combined with eating about 200-300 calories less a day (than needed for weight maintenance) has helped me shed a few pounds a month. Honestly, it hasn’t felt like the exhausting post-pregnancy weight loss journey I feared. This is thanks to taking things slow and approaching the process with balance – something I’m confident all of my readers can do in their weight loss and fitness journeys if they approach them with patience and perseverance. Any good personal trainer or parent will do the same, approaching things on a daily basis, not trying to rush through rearing a child or getting a client fit. There is a due diligence and process to both. It’s all about the little steps. The small things DO add up – for babies trying to lift their heads up off the ground and for adults trying to see one pound melt off at a time.

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Leaving the hospital 17 lbs heavier than before pregnancy

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One month postpartum

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Two months postpartum

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Three months postpartum thanks to just a little effort adding up!

Happy to be back with you all in the blogosphere!

Yours in health and wellness,

Maggie

wellnesswinz blue sea