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Have a great day friends! xo

Alex

How I’ve leaned out: The ins and outs of my nutrition

Ok. Most requested post of ALL. TIME.

The full round up on my eating schedule, how it works, and alllll about Macros.

So, first of all. I am not a medical professional, a trainer, or a dietician. This is simply what works for ME (and I have seen it work for other people). I feel compelled to share because I know that it will help someone out there.

So, a little background. After having my third son I was really uncomfortable in my skin. Of course, I probably “bounced back” quicker than the average mom, but it still, to be honest, it affected my every day life, my confidence and how I felt. With my oldest son I wasn’t really able to get super lean until after I stopped breastfeeding. Which was an entire year. That felt like an eternity especially since pregnancy is already 9 months long, and prior to that I had been a professional athlete who, ultimately, got paid to be fit.

After my second son, the same thing happened. I worked out, eat right and still held onto that last 8-10lbs until I stopped nursing which was 16 months. I got lean pretty quick, but I got pregnant about 3 months after stopping nursing so my progress ended there!

After having my third, I had heard of a program called FASTer Way to Fat loss. I was seeing other bloggers who had just had babies, who also were nursing, and lose tons of weight WHILE nursing. I kind of brushed it off the first time, but after numerous times hearing about how great it was and how to allowed for flexible eating, I thought “what do you have to lose?”

SO…after much thought I decided to go for it. In May, when my son was about 5 months old, I joined. And I haven’t looked back since. My results were MIND BLOWING. I lost all my postpartum weight, and reached my postpartum form by the time my son was a year old WHILE nursing. I didn’t cut any food groups and didn’t spend hours working out (I kept with my normal strength training regiment). I eat pizza, ice cream and other snacks every week. My milk supply wasn’t affected AT ALL. If anything, I had more milk!

I stayed on the program for almost a year and slowly stopped tracking my macros because, well, life. But after about 18 months, I found myself a little dissatisfied with where I was and went on a strict, clean eating diet plan for 3 months over the summer. While I did get lean, I just wasn’t happy because I was so restricted with my diet. And to be honest the results weren’t better than FASTer Way. Not only was I miserable, I felt like I was plateauing and was at a standstill. I was missing out on moments with my kids (think: summer ice cream nights). I just felt that I coulden’t sustain that diet plan for a long period of time.

So, this past November I got back on the FASTer Way plan and saw again, amazing results within 6 weeks while still eating all the things I enjoy. I LOVE not making separate meals for my family and I and still having flexibility of what I can eat. I’ve lost over 8 inches and 7 pounds since this fall.

So, you’re probably wondering WHAT is this plan?

The FASTer Way combines intermittent fasting, carb cycling and macro counting for literally an unstoppable combination. I love It because the community is so supportive and it keeps me accountable. I love how flexible it is- I can pretty much eat whatever I want as long as its in my macros. I DO try to stick to an 80-20 percentage of clean food vs. not so good food, but the fact that I can fit treats/meals in multiple times times a week and still get results is amazing.

What exactly Is Carb Cycling, Intermittent Fasting and Macro Counting?

Macronutrients (or macros) are the molecules our bodies need to grow and be active. We use these molecules as energy to do work on a cellular, tissue, organ, and organismal level. This energy helps us break down nutrients, repair damaged cells, grow new cells, and more. Macronutrients are broken down into three basic categories: carbohydrates, protein, and fat.

I was familiar with doing macro counting prior to starting FASTer way the first time…however it was still a little bit of a learning curve! It was 100% COMPLETELY worth it though! I can say that it is an adjustment tracking all of your food and entering it, but after the first week it just becomes part of your day. Most of the time I enter everything the night before, or right when I wake up. Now because I’ve been doing it so long I pretty much know if I’m on target or not because I tend to rotate a lot of the same foods. I currently use My Fitness Pal to track all my macros.

 What is my eating schedule?

Currently right now I am a part of the VIP Faster Way program and our week varies, but usually we have 2 days low macro (25 % less of each macro), 2 low carb days, and 3 regular macro days (read: carbs!!!!) The VIP program is for those that have completed one round of FASTer Way. Just a side note, I didn’t join the VIP program the first time after I finished my first round. I was able to continue to track my macros and stay accountable on my own for quite some time. This is an option for those of you who are self -motivated, but just need help initially getting setup with HOW to lose the weight and what macros you should be eating.

Right now, I’m at a point where I feel like having that group and accountability is important to my progress which is why I chose to join VIP after my initial round this fall.

If you are joining FASTer way for the first time, I believe that they have simplified things and you only have Regular macro days and low carb days! EASY PEASY.

Ok, so breaking down each day for what I’m currently doing right now:

Regular Macro days:

These days consist of lots of carbs and generally I match these up with my lifting days (especially lower body) to ensure I am fueling my body with awesome slow burning carbs (think oats, fruit, and sweet potatoes). These are the days I’m more likely to fit in treats like pizza, ice cream, etc.

Low Carb Days

These days consist of basically doubling my fat (yes…over 100g of fat!), but keeping my proteins the same and lower my carbs to below 50 for the day (ouch!). Think eggs, avocadoes, olive oil, chicken, salmon….I try to usually do intervals or running on these days.

Low Macro Days

These days consist of lowering my macros 20% across the board! I try to make this a low intensity workout or a rest day (long walk or run).

FASTer Way

I know this sounds overwhelming and confusing but honestly it gets easier every day and within 2-3 weeks you will have it down to a science. Also, there are videos (I listened to these in the car on the way to work/doing laundry etc) explaining everything step by step and over a 7 day period in what is called “Prep week.” Allie, who was my coach, literally is available for any question you have and is super accessible and knowlegable.

So here’s the thing. I think a lot of people think that people put little effort into becoming fit. It simply doesn’t work that way! That’s the reality. Yes, this takes energy and planning. But I don’t meal prep hardly AT ALL and I’m still able to make this work pretty well. You HAVE to make your nutrition and fitness a huge priority in your life in order to see results, especially the older you get. Once you make it a routine/habit after 3 or 4 weeks, its literally just a part of your day! And the beauty of this is you can pick your own meals, your own foods and work them into your plan/diet as you see fit! I always recommend if you DO want to have a treat that day- put that in your macros first so you don’t go over!

What is great about FASTer Way to Fat Loss is that you have a coach that is dedicated to helping you every single day, and a community/facebook group that is there to keep you accountable. This was HUGE for me. Posting my daily macros forced me to stick with it and know that every day WILL NOT be perfect! Progress >> Perfection.

If you EVER have any questions about any of this feel free to email me peanutbutterblondie@gmail.com, or DM me on Instagram @alexsahlen2. I am more than happy to help!

FASTer Way is HANDS down the best investment I ever made Postpartum (and now as a busy mom of 3) and if I were to have another baby, I would not wait to start- I would be joining a round literally at 6 weeks Postpartum.

For those that are interested in joining the next round that starts March 28th…click here!

Xo

Alex

Polar Ignite 2: Fitness Watch Review

Polar Ignite 2: Fitness Watch Review

This post is sponsored by Babbleboxx on behalf of Polar

Running, working out, and staying active are one of my true passions. Staying active keeps me healthy, positive, and honestly gives me super important “me time” as a mom of three.

Although I’m not competing for NWSL Professional Soccer Trophies anymore, I’m always tracking my workouts for different stats like distance, time, speed, caloric burn, and step count! I almost feel like if I haven’t logged it, it didn’t happen! ;)

Finding a great watch that not only fits my fitness needs, but one that is aesthetically pleasing is not an easy task. I have always wanted to find a fitness tracker that I can go hard in the gym with, but also wear it while at work, running around with the kiddos, or shooting photos for my blog!

I recently tried the Polar Ignite 2 customizable fitness watch and I am LOVING it. This fitness watch has smart features like music controls, weather forecast and push notifications. The watch itself is sleek, stylish, and easy to use. You can even change the watch face to match your current mood and feel confident in any situation!

The Polar Ignite 2 comes with wrist based heart monitoring, personal training guidance (how cool!), sleep tracking, and integrated GPS for all my runs, walks and family bike rides. I love how this helps me understand not only my workouts, but my sleep habits and how I can improve those to better recover, form healthier habits, and come back even stronger!

The Polar Ignite 2 comes in Pink, Storm Blue, Champagne, and Black. There are also a variety of accessory bands to choose from including a crystalized band option with real Swarovski® crystals!

I know I can count on the quality of the Polar watch- Polar not only invented the world's first wearable heart rate monitor but they have been delivering unparalleled insight into training, sleep, and recovery ever since.

Whether you are just getting active, looking to improve your fitness as a mom,  or training to maximize your performance as a collegiate, professional or amateur, Polar has a product that is right for you. Polar offer a variety of sports and fitness watches, and gold standard heart rate monitors to fit every athletes’ needs. Check out www.polar.com  to see more about their amazing products, including their Polar Ignite 2.

PS. Make sure you check out my Instagram page here where I’m partnering up with Polar to give away one Polar Ignite 2!

Do you have a fitness watch? Have you tried a Polar Fitness Watch?

Thanks to Babbleboxx sponsoring this post on behalf of Polar. As always, all thoughts and opinions are my own.

Xo

Alex

6 things to do when weight loss has stalled

It’s Monday! Time to Grind and get the week started!

I wanted to jump on here and share a little wisdom with regard to weight loss & what to do when you reach a plateau! There is nothing more frustrating when what you have been doing STOPS working when you’re trying to get leaner or lose weight…so I’m here to help.

6 things to do when weight loss has stalled

1. NUTRITION: If you guys know me, you know how I preach that good nutrition is the key to getting to where you want to be. Re-evaluate how you’ve been eating. Remember, every little bit adds up. The small piece of donut or spoonful of peanut butter makes a difference. Reign yourself in and I highly recommend tracking what you’re eating whether it be by hand, or by myfitnesspal! This will be an eye opener for sure and get you back on track! Yes, I know its hard AF. But, if you want it bad enough you’ll get through those first few days. It takes 3 weeks for something to become a habit. That discipline will be like second nature after a week or two. My honest recommendation: focus on fats and proteins and lower your carbs.

2. Do Less: I know this sounds counterproductive, but believe it. I do less- but when I’m working out, I make it count and go hard. Days off are important, especially when you’re training hard! Our bodies needs time off.

3. Sleep: Sleep affects everything in your body including hormones, appetite, energy! Ever heard of cortisol? Do the research! Sleep is crucial to weight loss and just overall body function. Also, those of you who are postpartum are probably reading this thinking…umm its impossible for me to sleep! I feel you! I RARELY did morning workouts when I was nursing and the kids were infants. I fit it in during the day because I already wasn’t getting much sleep. Just know that your baby WILL sleep soon, and its just a matter of getting through it!

4. HIIT: Any explosive movements you can do in your workout will blast fat like you won’t believe! Think: Squat jumps, jump rope, sprints, broad jumps, burpees, or really any activity that you can do for 15 seconds-1 minute will raise your hear rate and burn fat. You don’t need any equipment! Search HIIT exercises on IG or pinterest. I guarantee if you add HIIT into your workout regiment 2-3 times a week you’ll see a difference in your body.

5. Resistance Train: Weight training has CHANGED my body for sure, especially after having three kids. It has been the #1 reason that I was able to lose all the baby weight. Weight training is critical for weight loss because it increases after burn exercise, and by increasing muscle size (this increases the number of calories we burn at rest). If you’re not comfortable and don’t know where to start, hire a trainer. If you don’t have the money for that, buy some bands and kettlebells/free weights. Watch videos online and look at the smallest details. Form is important!

6. WALK. I know this sounds silly, but i Walk SOOOO much and it makes such a difference in weight loss! Move more! Park farther away, walk to your errands, go for even a 10 minute walk 2 times a day. Trust me, it adds up! I shoot for a minimum of 10k steps a day, and usually hit 15k unless the weather has been super crappy! You don’t need to be a marathon runner to lose weight! All you need to do is WALK!!

Remember, be PAITIENT. This process isn’t a sprint, its a marathon!

xo

Alex

Monday Motivation: How to get fit .....when you don't like working out

”I wish I was like you…I just don’t like working out.”

or…

“I’m just not good at working out…its hard.”

Confession #1: I don’t love working out all the time.

Confesson #2: Its Hard. Especially when you start.

And when it starts getting easier, you have to change it up to make it harder again to reap any real benefits.

It’s easy for people to think that I love working out. For years I challenged and pushed my body to the limit. But remember, I had something to train for….my life was so regimented and structured towards my physical performance- training for myself, my teammates, for a championship. When all that was gone it was a huge adjustment.

Now, I fit my workouts in between naps and school pick ups! I have had to find other reasons and motivations to stay fit! Sure, there’s times where I feel called to go for a run, or a lift. But there are A LOT of days that I can think of 100 other things I should be doing or could be doing, especially as a mom. Time is always so limited and I feel the pressure of work, childcare, housework…alllll of the things.

So here’s the truth: I love how working out makes me feel, I don’t necessarily LOVE doing it.

Working out gives me Confidence. I feel strong, and healthy, and feel like I can do anything after working out. I’m addicted to the FEELING working out gives me. And that’s the truth! But the actual moments when I’m working out…well…a lot of days I could really give those a hard pass.

So, how do I motivate myself when I don’t love it every single day?

1. Discipline: Honestly, discipline is what gets me through every single day. Discipline is the difference between what you want NOW…and what you want most. I can’t tell you how many times I bring this quote up in my head on the DAILY. Mental strength is huge…you can do whatever you put your mind to! Recognize that discipline is what will get you results, not necessarily motivation. Motivation can fade in and out, discipline is engrained. DISCIPLINE IS LEARNED AND IT IS NEVER TOO LATE. THE MORE YOU DO IT, THE BETTER YOU WILL BECOME AT BEING DISCIPLINED.

2. Don’t Negotiate: Getting my workouts in is pretty much non negotiable time for me. Whether that means I’m grabbing the kids and going for a bike ride & I run, or I get a quick 30 min in the basement….I don’t second guess it. I always, always use my “10 minute rule” on days where I’m just not feeling it! This means that I give myself 10 minutes of a workout. If I’m still feeling sluggish/lethargic/not feeling it after 10 minutes, then I’ll call it quits. But honestly…10/10 my endorphins have already started to flow and I’m feeling it and NEVER regret it. Try it.

3. Routine: The biggest part of changing your lifestyle is making it a routine. They say it takes 28 days…so persevere. Your body and health is worth it.

4. Roll with the punches: Some days things get busy and hectic. Don’t beat yourself up. I still struggle with this sometimes. Don’t cave to the “hustle culture”. Sometimes less is more. Move on. Tomorrow is a new day.

5. Have a plan: Having a plan of attack is important. Educate yourself, come up with a plan, and execute. If you feel lost, you’re never going to follow through and you won’t enjoy it.

6. Invest: If you have more skin in the game, you’re more likely to follow through. Invest in a trainer, an online program, or equipment in your basement. Do I really need to convince you that you need to invest in your body? You only get one. You can’t buy a new one.

7. Realize that fitness is a marathon, not a sprint: Know that the fitness journey is a long one, especially when you are trying to get fit. It can be lonely. And frustrating. You will quite possibly go weeks, or even months, without feeling like you’ve progressed. Getting fit is HARD. If it was easy, everyone would do it. But know that your hard work & discipline WILL pay off …maybe not tomorrow, or next week, but it will pay off. I’m nearing almost 2 years postpartum and I feel extremely frustrated at times. BUT I look back at photos and realize how far I’ve come. Take a deep breath. We live in a very “instant” society. Embrace the grind and the process. Good things come to those who are patient and trust the process.

8. Lastly…don’t give in to the culture: Yes, your body is amazing. Yes, respect your body. Love your body. But respect it enough to look after it. REPEAT AFTER ME: THERE IS NOTHING WRONG WITH WANTING MORE FOR YOURSELF.

Happy Monday friends! Let’s get after this week!

Fast Shrimp Paella

Happy Monday friends! I threw together this meal for the first time tonight and its definitely a keeper! Easy, not a lot of ingredients, tasty and quick!

For this recipe, I used brown rice and frozen peas and shrimp. This meal took me about 30 minutes all up to prepare and cook for (and thats including an intermission to get something for my son who came down from bed! Ha!)

I love this meal because using frozen shrimp and peas really cuts down on prep time. Rice is a super easy carb to make, and you throw it all into one pan! Also, tumeric is an EXCELLENT spice to use - there are so many health benefits to it (google it!).

Enjoy!

Easy Shrimp Paella

Ingredients:

1 cup of rice 
Olive oil 
1/2 tsp ground tumeric
1 cup chopped pepper (your choice what color) 
1-2 cloves garlic, minced. 
1 cup frozen peas
1/3 cup water
1.5 lb shrimp, peeled and deveined (I use frozen) 
Salt and pepper to taste 
Cilantro for garnish (optional) 

Directions:

1. Cook rice as per directions 

2. Heat olive oil, garlic and tumeric in a frying pan. Cook until fragrant. Add peppers. 

3. Add shrimp and cook until no longer opaque. Add peas. Add water if needed (I had a little leftover water as the shrimp were defrosting, so I did not even need to add it!)

4. Mix cooked rice and mix. Simmer for 3-5 minutes. 

5. Top with cilantro. Enjoy!

Hope you all had a great Monday!

xo

Alex

Meal Plan Monday: Peanut Tofu Rice Bowl with Avocado

It has been a minute since I shared a Meal Plan Monday, and I’ll be honest it is a HUGE goal of mine to share more recipes in this space! I know so many of you follow me not only for fashion, but also for nutrition & fitness which is why I want to share more behind the scenes of what I eat on a daily basis. My goal is to share two recipes a month, if I can churn out more, great! The hardest part is that I am a creature of habit…so writing new blog posts on recipes means I have to make new ones! ha!

I meant to make this recipe last week, but I just reverted to making pancakes for dinner because by the time I got all 3 kids to bed I was tired AF! Trust me when I say that this recipe was worth the wait! This is hands down one of my favorite recipes I’ve ever made for the first time and I’ll definitely be adding this into the rotation. Its fast, easy, and not a lot to cut up (this is key for me in my stage of life!).

Keep in mind that you definitely don’t need to use Tofu (you could totally use chicken), but I thought it would be good so I went for it!

Peanut Tofu Rice Bowl with Avocado

INGREDIENTS

1 cup cooked brown rice
1 cup shredded carrots
1 cup spinach leaves (you can use more or less! Up to you!)
1 cups broccoli florets
2 teaspoons olive oil or additional sesame oil
16 oz extra firm tofu (I used firm and it was a little mushy so I would recommend extra firm!)
1 clove garlic, minced
1 Avocado

Peanut sauce

1–2 tablespoons toasted sesame oil
1/4 cup low sodium soy sauce
1/4 cup 100% pure maple syrup
2 teaspoons chili sauce
1/4 cup creamy or crunchy peanut butter

INSTRUCTIONS

Cut tofu into small cubes. Warm olive oil in frying pan or wok. Sautee tofu until lightly browned. While tofu is cooking, whisk together the ingredients for the sauce (sesame oil, soy sauce, maple syrup, chili sauce, peanut butter) until creamy and smooth. Add sauce to the tofu bowl and let marinate while you prepare the rest of the ingredients. Cut Broccoli and mince garlic. Sautee garlic until fragrant. Add the broccoli for 3-5 mins.

Add tofu, in batches, along with the marinating sauce until crispy and golden browned, about 3-4 minutes. Add shredded carrots, and spinach. Cook until spinach begins to wilt. Add 1/4-1/2 cup water depending on how thick you want the sauce. (I used 1/4 cup)

Top with Avocado & Enjoy!

xo

Alex

Fitness Girl Gift Guide

Fitness Girl Gift Guide

My leggings are my favorite for anyone who loves to workout! Linked here.

As you all know, fitness is near and dear to my heart so this is one of my favorite blog posts/gift guides to write up!

These are all items I have/want and feel are great items to purchase either for yourself or for someone who loves to work out and be active! Scroll down all the way to see links & shoppable widgets for every item!

As always any questions about sizing or questions on the use of any of this…let me know!

Happy Gifting!

xo

Alex

All things Stroller Running

Alo Set High Waist Leggings • Alo • $59.97
Nike Epic React Flyknit 2 Running Shoe • Nike • $105–112
Bob Strollers BOB& Revolution& PRO Duallie& Stroller in Black • BOB Strollers • $689.99
Bob Strollers BOB& Revolution& Flex 2.0 Jogging Stroller • BOB Strollers • $389.99

Stroller Running

Flashback to when I was pregnant with my first baby and people would ask me if I planned on getting a running stroller.

My ignorant answer? No…I like to keep my workout time as “me time”.

HA HA HA. If you’re a mom or a parent you know why I’m laughing. BECAUSE…..Your time is their time.

I realized pretty quickly that I didn’t want to be dependent on others for a workout/run (especially because my husband travels for work a lot). I invested in a running stroller when my son was about a year old and I haven’t looked back since! t was probably one of the best investments I made since becoming a mother.

I consider myself a seasoned pro with the running stroller using it pretty religiously over the past 4.5 years. I have run with a single running stroller, and a double running stroller. I’ve run with both the single & the double while pregnant as well! Today, I wanted to share some of my tips on ALL THINGS Running strollers!

WHY A RUNNING STROLLER

Like I mentioned above, I had always thought I would be able to plan my workouts well enough that I woulden’t need a running stroller. But between juggling work, life & parenthood it has been virtually impossible for me to get workouts away from my kids. Some weeks are better than others, but I usually get at least one stroller run in a week. My soon to be 8 month old rode in the running stroller for the first time today, so I’m excited to say that I’ll be back on the roads again with the stroller 1-2 times a week!

My biggest reason for purchasing the running strollers was not wanting to be dependent on other people for something that was so important to me- my fitness and health.

WHERE SHOULD YOU GET ONE?

Running stroller’s are no doubt a blow to the wallet. A good (NEW) one can set you back anywhere from $300-500. But, if you break it down, you would spend over $600 in one year paying a babysitter for one hour a week to run (for me that hour is the minimum I would use it!). Multiply that by the amount of years you will use it (I’m going on 4!) and it is totally worth it!

I highly recommend first looking on Facebook marketplace, craigslist and ebay for used ones. The quality is generally high on the top name brands (even used) and you can get a good deal. I also have seen them at thrift/second hand stores as well!

I unfortunately wasn’t able to find any secondhand, but I used a BuyBuyBaby 20% coupon on both of my BOB’s Strollers (and they were also on sale!). I only paid $425 for my double. I know it seems crazy, but if you run it is totally worth it. What could be more important than your health?

My husband also runs so we get double the use out of it. Especially now with having 3 kids, its all about dividing and conquering! So even if both of us are home, sometimes we take 1 or 2 with us (my oldest bikes now) and leave the other one at home.

HOW HARD IS IT?!

Ok, I’m not going to lie. It’s no walk in the park. But, I can say that my running strollers are the only strollers I used for everything once I hit about 5 months pregnant. Why? Because they are so EASY to push!! They literally glide. So, yes, you work hard. But, they are built to be pushed! Expect to run slower (duh), but don’t write your run off. I’ve had some great splits and runs with the single (and double). Think of it as great resistance training. I know that it has 100% helped me with my fitness, and when I run on my own it seems so easy! Well, easier. ha.

As far as my arms, I usually only hold one hand on the bar of the stroller to push and swing my other arm while I run. I usually rotate each arm.

I find that my apple watch doesn’t track my run because my arm isn’t moving all the time so I usually use Map My Run (its an app) to track my mileage, splits and time!

The Kids

Ok, this is the million dollar question, right? How do you keep your kid/baby happy in the stroller? I find that the younger you start, the easier it is for them to be accustomed to you running with them! When they are little, it is pretty easy. They like being outside, being with you, and you can even plan it during their nap. The older they get it can get tricky. I try to plan a fun outing after the run ie. Run to the fire station to look at firetrucks, run to the farmers market, the park, or to a smoothie shop. if you don’t live in a city/village setting where you don’t have those options, be creative on something fun you can do with your child when you get back!

Here are some of my tried and true tips for having a HAPPY child & happy mom:

1. Timing: For babies, this is obviously super important. Always do it after you feed. One, so your boobs are empty. Second, they are satisfied and more likely to go to sleep. Don’t go at obvious times that could cause issues with toddlers (ie. lunch, dinner, etc.) Its obviously trickier wit multiple kids and their schedules but you can easily work around it! For example: Post nap was one of the best times for me to go for a run with the stroller about 18 months ago (when my two older boys had one afternoon nap at the same) I loaded my two older boys up with some snacks and hit the road. They were still half asleep and pretty placid! But today for example, I ran about an hour after the baby woke up (8:30 am!). He was fed, and it was far enough away from his naptime that he didnt sleep. My baby is actually a pretty happy guy so I avoid running at nap time and give him a toy or two to chew and he is a happy clam!

2. Nap time can be a great time to run, but also a bad time: If your child only naps once a day, I recommend staying away running anytime close to that nap. There’s nothing worse than them falling asleep for only 30 minutes and then refusing their only nap of the day. However, if you have an older baby (10 month and up) or young toddler who is still on 2 or 3 naps- this is a great way to get your workout while they sleep! I like to get things done around the house while my baby sleeps so I avoid running during naptime but if you have a bad napper (hey, it happens) or a fussy baby it might put them to sleep!!!

3. Snacks: snacks>>> everything!

4. Post-run fun: Like I mentioned earlier, plan a fun outing after the run for 30 minutes for the kids to look forward to! I usually stretch while they’re on the swings, playground, or sandbox. If we stop at the market or somewhere like that, I use the walk home as cool down and stretch at home.

5. Be excited: Have FUN bringing them along. They’ll read your energy levels and feed off of it!

6. Electronics: I know some people let their kids have an ipad or phone (I don’t) but just an idea if you’ve got meltdown city and you really need to get your run in!

Other notes:

I always bring my phone just incase something happens
I always play fun music!
I never bring water on my solo runs, but I always do with the stroller because I have the space to store it!

Lastly, Remember what an amazing example you are setting for your children by prioritizing fitness WITH them!

Happy Running, Mama’s!

xo

Alex

How I keep my fitness routine on family vacations

How I keep my fitness routine on family vacations

Hi friends! Coming to you LIVE from a quick little getaway in florida during our “fall recess”.

I wanted to touch base on traveling & how I fit fitness in while on vacation! Before I had kids, it was pretty easy to fit working out in while traveling! Now…it’s a whole different ball game.

Travel with kids is something I really can’t even describe! Basically, it’s the most amazing thing but also the most exhausting! You need a vacation from your vacation LOL. Just thinking about packing for a family vacation legit gives me anxiety (especially now with 3 kids lol!!). It can be really tough, especially with little ones that miss naps, and don’t understand a change in environment.

However, I can honestly assure you that taking the family vacation, however exhausting it can be, is ALWAYS worth it. It’s kind of like child birth at times…the journey to get there is supperrrr painful (read: babies screaming the whole time on the flight) but more than worth it when you smell that salty ocean air.

Speaking of prep work before a vacation…one of the biggest vaca prep I hear about is people hitting up the gym before their vacation so they look and feel great on their vacations. This is AWESOME. Motivation comes in so many different ways, and I’m cool with whatever gets you motivated to become more healthy, and fit. Motivation doesn’t always need to come from pure intention. REAL TALK: A third of my workouts are fueled by this.

BUT what happens when you get to your hotel, resort, cruise, all-inclusive? SO many drop their activity levels when they’re on vacation and let loose on their nutrition …because they’re “on vacation” or “because I deserve it”. I’m totally with you. You do deserve to live a little. BUT making sure you’re active every day during vacation can go a LONG way in continuing your progress/routine when you get back home. Half of the battle is staying on schedule throughout your vaca so that when you get home, you hit the ground running!

It can be tough especially if you don’t have help on the trip (we never usually have help or a babysitter)but IMO nothing is more important than your health!!

Here’s a few tips I try to live by when going on vacation:

1.     Research before you go: Be smart about your hotel selection. Nobody has an endless budget, but there are a lot of hotels with decent gyms. All it takes is 30 minutes to get a good sweat in. I look for hotels with 24 hour access to gyms that have free weights-there is so much you can do with those. Also, you can find a hotel that has a path nearby for running/walking, and sometimes I call ahead to see if there are side walks.

2.     BYO: Bring your own. If its impossible to find a hotel with a gym in your location/price range…Bring your own. Bands and body weight exercises can be an awesome, easy way to incorporate training. And, bands take up very little space. I also pack my own protein powder with me as well as protein bars so I’m prepared for snacks on the go! Also, running, walking (and swimming if hotel has a pool) are easy ways to get exercise.

3.     Diet: The biggest tip I could give to anyone (especially moms with kids) is stay somewhere with a fridge and microwave. This way you can store healthy snacks. Even better? Stay in a hotel with a kitchen, or rent a house. Cooking on your own isn’t very vacation like, but you would be surprised at how much healthier you eat just having breakfast and lunch at home is, then eating all three meals out. We always find hotels or apartments that have full kitchens and stock up at local grocery stores. We tend to have breakfast and lunch at home and some days cook & some days go out!

4.     Balance: Speaking of diet, balance is key. Enjoy those tacos or pizza, but the next meal balance it out with chicken or salmon. Also, using those extra carbs to fuel (and feel GREAT) is the best part of eating them. I always find my runs post pizza/pasta I feel SO good.

5.     Make the time: Its funny to think that most people make the priority when their lives are the busiest (at home, working, daily grind) BUT when they’re on vacation (and have all the time in the world) they let it all slide. There’s 24 hours in a day, and you will prioritize something if its important!

6.     Find things to do that include activity: Sure, nothing wrong with having a beach afternoon or a pool day in the shade, but there’s something to be said for exploring a new place by going on a walk, finding a local playground for the kids, looking for a hiking trail, or swimming instead of lounging. One of my favorite things to do is run in a new neighborhood/right when we get into a new hotel. You learn so much more about the area if you’re not in a car! You don’t need to be a slave to the gym on vacation! Vary up your activity.

7.     The 50-50 rule: A good way to approach vacation workouts is try to do a “workout” half of the days you’re there. The other days, be intentional about moving more. I think we can all commit to working out 3 or 4 days out of 7!!

8.     Plan to succeed: Be intentional and plan your workout with your spouse. For me personally, I love to get my work out before the kids wake (especially a run because I can literally walk out the door). Not a morning person and your kids nap? Get your workout in while they sleep.  I find if I think about when I want to get my workout in the next day based around our schedule the night before, I’m more apt to follow through. Also, when they go to bed is another time I use. There have been times I have gone to a hotel gym for 30 minutes once the kids go to bed. ALSO…if you have school age children going at a time that your kids have to do school work or reading for school is another great time to take advantage of.

9. Something I really do is try and stick to the most important parts of your diet/exercise routine. One piece that I am continuing with while on vacation is my fasting. I am counting macros, just more loosely which allows me to enjoy my vacation more. By still fasting, I know I’ll still make progress even though I’m away!

10. Lastly, don’t beat yourself up!!! If you miss a day or two, no worries!

I hope these tips help you out and keep you on track as you plan for your summer vacation! Hey

Xo

Alex

6 Months Postpartum: The Body & FASTer WAY to Fat Loss Results & Review!

To register for the next round of FASTer Way to Fat Loss, Click here!

11 Months Postpartum Fitness Update

As many of you know, fitness is a huge part of my life and is super important to me. After I had my first and second son, it took me a LONG time to get back to where I was pre-pregnancy. Like…18 months. I always chalked the long ((and slow)) postpartum weight loss journey to nursing. I was really scared to limit too much food intake because I was so worried about my milk supply. I also figured my body just wanted me to hold on the extra weight until I was done nursing. And, bottom line, that I wasn’t like some people that were able to drop the weight while nursing and “bounce back” in a few months.

Fast forward to postpartum baby 3, and I happened to see a few other mamas who had just had babies, were nursing, and started a program called FASTer Way to Fat Loss. The reviews seemed pretty good, and these mothers looked AMAZING, lost their baby weight…and kept their milk supply! BUT, I’m like any other person out there and resisted any sort of change. Because lets be real: change is scary! And it puts you out of your comfort zone. I kept pushing it out of my mind thinking “There’s just no way that would work for me….”

But then something in the back of my mind thought “what the hell. If you do what you always do, you’ll get what you always get.” I thought 6 weeks isn’t really that long of a time (the length of the program) and if it didn’t work at least I would know and I TRIED. So, I put myself out there. And so I went for it. Because, at the end of the day I wanted change. I wanted to feel good about myself, feel confident, have more energy, feel like I was on a plan, and mostly wanted to fit in my clothes again!

I can hands down say that FASTer Way to Fat Loss is THE BEST THING I have ever done for my nutrition, eating habits, my lifestyle.. I’m happier, I’m more confident AND I’m eating more carbs. HELL YES. I’ve had pizza almost every week since I’ve started the program, I’ve had cake, cookies, gummy bears, pancakes, syrup. ALL OF THE THINGS. I’m not done yet, but the progress I’ve made in the last 2 months has been incredible.

Update: I continued on the program through January of 2020 and continued to see results! I did not sign up for another round, but just continued to do the program on my own!

I lost 18 lbs, and lost 14 inches in 6 months

As you can see, there is a huge difference between these photos. Also.. this is not easy for me to post because I am definitely not where I want to be yet…so be kind, friends! The reason I show this is that I want to help other people and honestly feel this program is truly amazing and I thought these photos spoke volumes.

I’m leaner, fitter, and so much happier. I’m still not where I want to be, but I feel like I’m on a structured plan and I’m totally focused on something that is sustainable, that works, and is HEALTHY for me and my baby! Believe it or not, my milk production/supply is BETTER now than before I started.

As you all know, I mentioned that I wanted to try this out before even really talking about this on my blog. I wanted to be sure I believed in it, and it worked, before I even really spoke about it (I was your guinea pig!)! Well, here I am, 8 weeks later, living proof that this program works. No gimmicks, no supplements. Just fueling your body at the right times with good, whole foods.

I 100% believe in this program.. If you’re interested in registering for the program, click here: .

Now, on to how this program works, what it entails…

What is FASTer Way to Fat Loss?

The FASTer Way to Fat Loss is a 6-week online fitness program. The program was created by Amanda Tress, and it helps you learn to fuel your body effectively and maintain energy throughout the day while you naturally burn fat. It’s basically a strategic program that combines intermittent fasting, carb cycling, macro counting, and strategically paired workouts so that you are working smarter, not harder.  If you have no idea what those words mean, I’ll answer them in the Q&A below!

What makes  FASTer Way to Fat Loss different ?

First, it’s NOT a diet. Or a fad. I hate the fact that this sounds even the slightest bit gimmicky because it is the farthest thing from that!

It’s a healthy way of eating. We count macros (proteins, carbohydrates and fats), not calories. The focus is on why proteins, carbs and fats are each essential parts of a healthy diet. Carbs are not bad, and fat doesn’t make you fat. This is a lifestyle change that is actually sustainable!

I’m not sure the name  FASTer Way to Fat Loss (or FWTFL for short) does it justice, but its different than any other program out there. No supplements. No gym memberships. No crazy meal plans. No weigh ins. In fact, they want you to stay off the scale. They want you to focus on keeping/building muscle and losing fat. The goal is sustainable progress, not overnight transformation.

What are macros & why do I need to count them?

Macronutrients (or macros) are the molecules our bodies need to grow and be active. We use these molecules as energy to do work on a cellular, tissue, organ, and organismal level. This energy helps us break down nutrients, repair damaged cells, grow new cells, and more. Macronutrients are broken down into three basic categories: carbohydrates, protein, and fat.

I was familiar with doing macro counting…however this was still a little bit of a learning curve! It was 100% COMPLETELY worth it though! I can say that it is an adjustment tracking all of your food and entering it, but after the first week it just becomes part of your day. Most of the time I enter everything the night before, or right when I wake up.

How do you track your food?

This program encourages you to use the MyFitnessPal app to track calories and macros. It’s a free app to download on your phone. Using the MyFitnessPal app is pretty easy! You put in your weight and your goals and then it calculates everything for you. Then every day you enter in the food you’re eating and watch the chart change to try to hit your goals.

During Prep Week of FWTFL, there are helpful videos ( I listened to these videos driving in the car-time is something I don’t have a lot of these days! ha!) that teach you how to set up and effectively use MyFitnessPal to track your macros based on the program, and once you get through the first week it is like second nature. I do have to say that planning your day out is the most important part of tracking your macros! I try to enter my meals and snacks the night before so I have time to adjust each macro before eating a thing ie. Do I need to add more carbs? Fats? That way I don’t get stuck at 6 pm wondering what else I need to eat/find that I’ve eaten too much one.

What is carb cycling?

We not only track our macros in FWTFL, but we also cycle our carbs and fats. This may sound a little overwhelming, but it’s actually a very simple practice of varying our carbohydrate intake each week to maximize the body’s ability to burn fat. The program has 3 regular macro days (higher carb), 2 low macro days (this was still a lot of carbs for me!) and only 2 low carb days! Every week, I actually look forward to the low-carb days where I can fill up on healthy fats and protein (think nut butters, avocados, olive oils/sunflower oils, nuts, etc., but then love that following the low-carb days I can then go back and enjoy the carbs that I missed for the 2 back to back low carb days. This is such a departure from what I have done in the past- limiting carbs 5/7 days ( I did do carb cycle but only on 2 days). I find this is so much more managable and a LIFESTYLE! The fact that I can have a plentiful amount of carbs 5/7 days is amazing and I’m SO. HERE. FOR. IT.

What is Intermittent Fasting?

During the FASTer Way to Fat Loss, you engage in a daily 16/8 fast protocol. This means that you fast for 16 hours each day (most of which are overnight while you are sleeping), and consume ALL of your daily calories during an eight hour feeding window. While there are other fasting schedules that can be followed for similar results, this is the one that worked for me! 

Daily periods of fasting changes your body at a cellular level. In addition, it helps to regulate hormones like insulin and HGH to make the fat stores in your body more accessible energy sources. The time given to your cells to repair during fasted periods, allows cells to remove waste and function optimally.

Intermittent fasting allows time for the body to utilize fat as its main source of energy, which means you not only lose weight overall, but will see an improvement in your overall body composition. Intermittent fasting allows you to maintain muscle mass which speeds up your metabolic rate, while helping you shed fat.

This is the only part of the program that I hadn’t had experience with (in the past I have counted macros and done some carb cycling) and was most nervous for. I am a huge breakfast lover and proponent of it!

And guess what? I love it.

Honestly, its one less thing I need to do in the morning when I have 3 kids 5 & under…! Do I get hungry? Yes..sometimes I’ll feel a pang of hunger but I drink a TON of water and any feeling of hunger doesn’t last for very long. Even though I break my fast at noon, I usually eat breakfast foods because I just love them that much (ie. oats, pancakes, eggs, turkey bacon, etc.)But you can break your fast with whatever you want!

I will say that I slowly worked my way into the fasting during prep week. I started with 12 hours, then 14 hours, and then all the way to the 16!

Can you do this when breastfeeding?

Yes. Basically what you alter for being a breastfeeding mom is the lower carb days (you don’t go below 100 g net carbs, regular program is 50).

What made me feel so confident was seeing other mom’s do it with no issue with their supply, and the fact that my coach is a Labor & Delivery nurse (medically qualified & educated), who also did FWTFL while nursing and was successful. There are no supplements, drinks, etc. to take doing this and you are just eating plain, natural food that God has created for us to eat!

I can tell you that I had NO issues with my supply, if anything I had an increase!

Who will coach me through this?

I had an amazing coach in Allie Janszen! She is a Labor & Delivery nurse as well as a pregnant mama of two (soon to be three). She is so encouraging and helpful on a daily basis! After you join the program, she will contact you to join a facebook group that will be integral to your success! Every day you send a screen shot of your macros. I love that there is accountability built in this program. Everyone is super encouraging to each other and Allie is so accessible for any questions you may have, especially when prep week can seem a little overwhelming.

Do you have to do the workout portion of the program?

FASTer Way to Fat Loss comes with a workout program has two options: at home and gym. I love this about the program especially for people who may not have the experience that someone like myself has (professional sports background). I personally did a combination of the workouts they suggested, as well as my own strength workouts through STA Sports performance (highly recommend if you live in WNY). Most of the workouts I used from FASTer way were the low carb days where we did HIIT or sprint workouts and it helped me have a bit more variety to my sprint sessions.

For those who aren’t experienced, they have great options for home workouts with videos & explanations of every single exercise! I love that they offer a home and gym option for those who may not be able to get to a gym!

Most of the workouts can be completed in 45 minutes or less!

Please know that you can decide to not do the workouts at all, or do some of the workouts. Also, the schedule is fairly flexible. Technically, the week is: Monday & Tuesday- Low Carb, Wed, Th, Saturday- Reg Macro, Friday & Sunday-Low Macro. However, due to my work schedule/child care I switched some of the days around. The only thing that you have to abide by is the 2 low carb days in a row, with a regular macro day following. I love the flexibility of the program!

What did I eat on the program?

Like I said earlier, I broke my fast on most days with breakfast at 12 noon. I have oatmeal almost every day (its great for nursing mama’s and a good slow burning carb!). I add in eggs, chicken sausage or turkey bacon and put peanut butter in my oatmeal. On my higher carb days, sometimes I have Kodiak Pancakes WITH Maple syrup. Yes, real maple syrup. Not low sugar, fake syrup!

In the afternoons, I usually have a salad with avocado, especially on low carb days. I have Quest bars and lots of fruits on higher carb days- think bananas, apples, plums, strawberries, blueberries. Dinner it honestly varies every day. I use Sunbasket meals twice a week so I enter the macros on those days straight from the recipe card. Other days we will grill out and I enter how much I’m eating of everything. Go -to’s are salmon, grilled chicken, fajitas, burrito bowls, sweet potatoes, salads, avocados, brown rice & stir fries, fruit, steamed vegetables, sweet potato fries. ANY of the recipes on my website are also fair game- you just need to fit them into your macros!

The hardest days are my “regular macro” (higher carb) days when I have to go to work just because of the amount of food I have to pack for work. I usually pack simple foods -like oatmeal, an apple & banana, and some eggs/bacon. Then I try to eat more between 5-8 pm so I don’t have to pack as much.

Do you have to be dairy/gluten free?

I know some coaches for FASTer way do require you, but my coach Allie does not. I still saw results and I have had yogurt, gluten and cheese throughout the 6 weeks.

Can you drink alcohol?

YES! Just fit it into your macros. And obviously they recommend limiting alcohol intake to 1-2 times per week.

Can I have coffee in the mornings? 

You will be fasting in the morning, but coffee is okay to have.

Can I have treats? I have a sweet tooth!

Yes! Your coach will actually URGE you to have a treat on Saturdays! I also sneaked in different snacks during the week- ie. gummies, 1/2 cookie, etc. I always just made sure it fit into my macros and that I did it on a high activity day (leg day usually!). Like I stated before, this is all about manipulating what & when you are eating, and manipulating it to work for you, not against you!

Also note that I had pizza & cake 3/6 weeks I was in the program! I can’t tell you how much freedom this program gives you while still seeing results.

#PROGRESSOVERPERFECTION

What I love about this program is there are some days where I’ve gone over with my macros, gone under my macros, missed a workout…etc. but still, I have some incredible results to show for it and am constantly working towards my goal everyday.  The mantra of the program is “Progress Over Perfection”. 

My plan moving forward:

I’m continuing to follow the FASTer Way program including macro counting, the FASTer way schedule AND the intermittent fasting combined with my own workouts. Stay tuned for my next update in 6-8 weeks!

HOW DO YOU JOIN?

The next round of FASTer Way To Fat Loss starts on January 4th with Coach Allie! The best part of the program is that you are part of an amazing community and have a coach who is there to help you every step of the way! Sign up with my referral link .

Also, if you have ANY questions whatsoever, please feel free to reach out to me in the comments below or via email or FB/ instagram!

xo

Alex

FASTer Way to Fat Loss 3 Week Update

FASTer Way to Fat Loss Update

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Alo Yoga High-Waist Ripped Warrior Leggings • Alo Yoga • $125
Quay Empire Sunglasses • Quay • $60

HAPPY MONDAY! Who is ready to get after it this week?!!

I’m officially 3 weeks into the FASTer Way to Fat Loss program and I wanted to share 4 things that have surprised me about the program, and what have been my hottest items at the grocery store the last month!

If you don’t have any clue what I’m talking about, check out my 4 months postpartum post where I explain a little bit about the FASTer Way to Fat Loss program!

4 things that have surprised me the most about the FASTer Way to Fat Loss Program:

1. How Quickly I saw results: I’ll admit I was pretty skeptical of the program going into it especially because I’m nursing. BUT I swear that I saw a difference in my body within 5-7 days. I could see changes in my body, clothes fitting better and the crazy thing was…I was eating ALL of the food! This kept me super motivated on and on track! I’m currently halfway through the program, and have lost weight & inches (technically I’m not supposed to weigh myself so shhhh….don’t tell!!But I already have lost a few lbs!)

2. How easy the intermittent fasting is: I was honestly really worried about skipping breakfast and not eating until noon. Going 16 hours without food seemed pretty much impossible. ha. Can you tell I love food?!! I pretty much was convinced that I might shrivel up and waste away during the 16 hours. lol.

   It’s turned out that intermittent fasting is one of those things that sounds harder than what it actually is (for me anyway). Its really just getting past thinking about eating all the time! In order to make the transition easier, during “prep” week I worked my way up to the 16 hours of fasting. And this is coming from someone who LOVES breakfast. Truthfully, It makes my mornings so easy to not eat and I really feel like its working!

3. My milk supply has been great: Outside of the intermittent fasting, maintaining my milk supply was probably my biggest concern going into this whole thing. I’m happy to report that MY MILK SUPPLY HAS INCREASED. Guys, I have more milk now than I did before AND I’m getting leaner relatively quickly! I have no issues on low carb OR low macro days. So, this was clearly a pleasant surprise!

4. Prep week is overwhelming, but after a few days everything becomes second nature: During prep week, I felt a little overwhelmed with info and scared i wasn’t going to be able to manage this. Crazy as it sounds, after a few days, I was starting to take the time to plan the night before (I totally recommend this) and punch everything in to myfitness pal! Remember, knowledge is power! I can’t say enough how much you will learn about fueling your body when you join the FASTer Way to Fat Loss.

Project Social T Tommie Striped Tank Top - Women's • Project Social T • $37.95
Alo Yoga High-Waist Ripped Warrior Leggings • Alo Yoga • $125
Quay Empire Sunglasses • Quay • $60

The next round starts on July and you can register here: https://www.fasterwaycoach.com/#Alexsahlen2 . THIS IS an affiliate link, but please know I didn’t even share the link before I started because I wanted to be sure it was something I could stand behind! I truly love how I feel right now and I’m starting to feel confident that this can get me where I want to be physically WHILE I’m nursing my little guy!

I have another 3 weeks left in the program and I’m excited to see where it will take me! I’ll be sharing my results mid July on the blog including a Q & A on the program.

My current grocery store list:

As always, let me know if you guys have any questions about the program!

xo

Alex