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

My Three Sons: The Transition from Two--> Three Kids

I’ve done a lot of reflecting over the last 4 months, that is, when I’ve had time to think. Which has basically been only when I’m in the car, or nursing in the middle of the night because my house is crazy town. ha. Probably the most asked question I get from friends, family, acquaintances, and honestly random people is “So, whats it really like with 3?”

Well….it’s taken me a LONG time to gather my thoughts and really get clarity on Life with 3. Partially because its been so busy, partially because I wanted to wait until I felt like I really had a handle on what its like. But first…we need to talk about the transition from one to two because that really sets the stage.

Flashback: The transition from one child to two

I’m going to be real with you guys. Going from one kid to two absolutely rocked. my. world. mentally, physically. Everything.

And even though it was super hard for me to adjust to the new family of four dynamic, I never really felt I was “done” after having Sebastian, our second. I wanted to be done with pregnancy, and the sleepless nights, and pumping. Done with the weight gain ((then losing it)), and done with all of the crazy stages you go through: separation anxiety, the teething, etc. We were in such an amazing place. The boys were napping at the same time, Seb could play on his own, and was going into the 2 year old Pre-K. I wanted to continue gaining this independence. Going places was getting so much easier, including travel. And I was pretty scared of moving into the so called “zonal defense” 24/7 when you add a third child.

But…. I wasn’t done feeling a baby kick for the first time. Or nursing and snuggling with a newborn, smelling that baby smell. Or experiencing a babies first smile, giggle, and step again. Or watching a baby grow into a toddler into a little boy. Watching his/her relationship with their siblings and my husband. Those were the moments I wasn’t done with.

Regardless of wanting and desiring those special moments one more time, I was definitely super anxious after finding out the news we were expecting our third. Two kids to three. How would we manage? I felt like the transition was so hard from one to two. How would we manage with ANOTHER?!!

So. How is it really?

Well, in a nutshell, it’s hard. And I’m gong to be completely honest. Three kids is kicking my ass. I’m more tired than I’ve ever been. Some days I feel like I’m barely managing it all, that I’m drowning- family, work, things around the house, and having some time for myself. Leaving the house is literally a mission at times. I’ve never ordered more from amazon prime. haha. I look around and the house looks like a tornado hit it half the time.

But then I take a deep breath and realize that my kids are happy. and loved. and healthy. And this is a season that seems like an eternity, but its not.

What keeps me sane in the organized chaos?

This is what keeps me sane: I believe that there are seasons of your life where certain things get prioritized. And right now, prioritizing my babies is where I’m at.

I know people talk about having it all. I don’t believe in having it all. I think the second you realize that “having it all” doesn’t exist, you immediately remove pressure from yourself and really focus on the couple things that need to be on top of that list. And that doesn’t mean that the items on the bottom of the list get forgotten about or don’t matter. They’re there. But they are tucked away for a rainy day when your priorities and life changes.

So, I know I’ve got a LONG way to go. I’m only 4 months into this crazy show and I’ve got a lifetime to go, but here’s some things I’ve learned in my transition to a family of 5:

1. The early stages of being a family of four have prepared you for being a family of five: when it comes to be outnumbered, I feel like I’m somewhat used to this. With my husband working late seasonally, I’ve had to be there putting multiple kids to bed on my own multiple times a week and just figuring it out over the last couple of years.

   Things that I stressed about with my middle, I didn’t stress about this time. For example, “what if the baby cries when I’m trying to make their dinner” “what if he needs to eat during lunch”. That never even crossed my mind this time around. #beentheredonethat

   You learn that everyone adapts, based on your experience with your transition to two kids. If the big kids have to wait longer for lunch, they will. If they go down for their nap 25 mins later, who cares. If the baby has to cry for 3 minutes while you cut up food, it’s okay. If the kids watch the ipad for an hour because you have a screaming baby and you’re on your own…its OKAY. You’ll all survive.

2. Your experience with three children can be completely different based on the temperament of your infant: NO DOUBT my life would’ve been a lot more stressful had my first been born last. Colicky, crying all the time definitely would make this journey more challenging. Samson is a pretty happy, chill baby (most of the time) which makes it easier to manage. Don’t mistake this for me saying he’s easy, because he certainly has his moments..for instance how he’s slept the last month (like crap), and how he screams nonstop in the car. So, let’s just put it this way-no infant is easy. Some are just easi-ER. And that can make things less or more stressful for sure.

3. Letting go. Let go of perfection, let go of cleanliness, let go of even self care for awhile. Embracing the season rather than fighting it makes this ride much more enjoyable. Because, at the end of the day, it’s not forever. 

4. Leaving the house takes on new life: When I go places with all 3 kids, its either we are leaving ____ (insert place) bloodied, bruised, wounded and someone is always crying. Or, like the grocery store the other day….I swear that angels were singing as we walked out, and I felt literally like SUPER MOM. haha.

   This is probably the number one thing I’ve struggled with the most and really has had me feeling frustrated and tied down because the energy I need to invest to go to simple places is CRAZY.

   Leaving the house with two seems so easy now. I think this also has been amplified by a winter that has seemed about 3 years long. Have you ever tried to get a 4 year old, a 2 year old and an infant dressed for 30 degree temperatures for 3 months straight? yes, it is torture. Also: see winter with kids ((hell)).

   But, as I say that, its always worth getting out of the house. And yes, you’ll have some days that are better than others but my advice is to start small to gain confidence. Also, don’t give any fucks about what anyone thinks. You’ll never see them again, and if they can’t respect you for getting 3 tiny humans out of the house on your own, they’re not a good person. So…there’s that.

   On a side note, I’m so looking forward to summer, where we can throw on a pair of shoes and call it a day. No gloves, hats, boots, coats, layers. No wondering where we should head to that day. The best part of summer for me, is keeping it simple. Outdoor time. Walks. Bike rides. Playground. I try to live by the saying “KISS”. “Keep it simple, stupid”. Don’t reinvent the wheel. Kids are actually really simple tiny humans and they don’t care if they go to the park 8 days in a row. End of story. 

5. Lower your standards: I’m not saying wear sweats every day of your life and leave your house a pig sty... because truth be told I actually feel more put together this time around than I did with my second. Seriously. I feel like I learned how to manage my time better after having two kids (see #1) but if you’re struggling, cut yourself a break!

6. GET HELP. End of story. You don’t get a medal, trophy or a special announcement as best mom ever for doing EVERYTHING on your own. Have family help and take the older ones places. Get a “mother’s helper” so you have time to get things done around the house. Ask family friends for help. Its worth it.

7. Plan ahead: Being ahead of the game is super important at this time for me. A lot of times I meal prep and cut up vegetables/food for dinner and put them in containers while the baby is napping in the morning or early afternoon because come 5 pm, I’m on my own with 3 kids & trying to make dinner with three kids all running around…aint nobody got time to be slicing sweet potatoes! LOL!

   My advice: think ahead for everything. Pack diaper bags while baby is sleeping or the night before, put your toddlers shoes on while he’s snacking and sitting in his high chair…you get the drift. Be ahead of the game! It will help you be more efficient at home or getting out the door!

8. YOU 👏🏼 ARE 👏🏼 ENOUGH 👏🏼 I’m a big believer in speaking light & truth into yourself. I did this a lot as a professional athlete. One of my favorite sayings (especially to athletes I coach) is “Nobody is going to believe in you more than yourself.” This is so, so true and honestly every single day I tell myself that I am enough. And yes, there are some days where I believe it more than others. BUT I do think by speaking positive to yourself, you truly can make a difference in your own attitude and self esteem. Sure, I can always strive to be a better ME. But who I am- as a woman, mother, wife, and human being complete with all my imperfections…is enough.

So is the transition to 3 hard? YES. Is it harder than the transition to 2? I guess for me it hasn’t hit me as hard as the transition to two. I was so used to focusing on only one child’s needs. Now, I’ve had the experience. Will it feel like that for everyone? Probably not. I don’t know.

But what I can tell you is that the love that my older two have for their baby brother is intoxicating.

I can tell you his smile lights the room.

I can tell you that his presence completes our family.

I can tell you the support from friends and family was and IS absolutely heart warming and overwhelming.

So, yeah, it’s hard. Every single day is a battle…. with sweet, silly, heart melting moments mixed in.

But I absolutely positively cannot imagine my life without our smily baby Samson.

xo

Alex

Pregnancy Fitness #2: Swimming/Aqua Jogging

Pregnancy Fitness: Swimming (Aqua Jogging)

Hi babes! Hope you are all doing well! Happy weekend! Hope you are all settling in ready for the big storms hitting this weekend! Yikes!

We are currently settling in at home now and big brothers will be joining us tomorrow. I have so much to share about the birth of baby Sammy, but I have honestly just been trying to rest, recover and soak up every moment so far!

Before I had baby Sammy, I wrote up a “series” of pregnancy fitness posts for the blog to post during the first couple of postpartum weeks (the first post I wrote was about Running while pregnant), and I’ll be posting 2-3 more that I wrote up throughout pregnancy.

Today I’ll be sharing Pregnancy Fitness: Swimming. In each of these posts I’ll talk about what workouts I did, what I liked/didn’t like about the particular form of working out, and my must haves for each! I linked my aqua jogger…and a ton of bathing suits that I am loving right now …a few maternity and the rest just regular (sooooo excited to be out of maternity clothes woot woot!!!!!)

Some super cute Bathing Suit Picks!

Super cute $35 flattering H & M blue and white striped suit | gingham. yes plz | AErie cute lace up. On sale!! | Love me some leopard | ‘I’m getting this Anthro bikini!!! | Another HM suit!! | Dying to buy a tularosa suit. I love their style!! | M I C K E Y suit!! So cute | my all time fave flattering suit for EVERYONE | This bikini is so frilly and feminine! LOVE | Classic black suit for everyone- on sale!! | Gorgeous maternity suit | striped maternity suit | Barbie suit!! | Cute tankini maternity | Black basic maternity suit!

My swimming background

I’ve been swimming ever since I was a baby..I’m pretty sure my mom had us in the water at like 3 months old! Partially this was due to the fact that she never really learned how to swim and she wanted to make sure that we didn’t turn out the same way. So, we were in the water ever since we were babies and also took swimming lessons. I didn’t love the lessons; but as a kid I did enjoy swimming. As you all know, soccer was obviously my passion so any swimming I did was leisurely. But let me be clear that I’m no Michael Phelps ha.

Intro to Aqua Jogging

Fast forward to college, where my roomie was a cross country runner. Because I have quite good endurance, when she would have extra mileage to do for her workouts for the week, sometimes I would run with her at night. The family that runs together, stays together..amiright??!! LOL.

The Aqua Jogger & some Amazon swimming picks!

Cupshe is awesome quality/price for suits LOL!!!!

Anyway, she ended up at some point getting injured and not being able to run for an extended period of time. The coaching staff and trainer instructed her to head to the University pool and swim with an aqua jogger. I had never heard of it and had no idea what it was! But, being the great friend and roomie, I decided to join in with her to make it less boring for her!

What is aqua jogging you ask? Aqua jogging is basically where you run in the water! You have a belt that goes around your waist and you are able to swim upright and run in a running motion.

There are all kinds of positive studies that show using aqua jogging as a form of cross training/injury prevention allows you to maintain your current cardiovascular level and fitness without the impact of actually running. In fact, they have done studies where participants have actually replaced 1-2 runs/week and still maintained their fitness level. In addition, aqua jogging is a great form of cardio for runners or ANY athlete with running in their sport who have an injury to continue exercising without impact.

Honestly , i am SO thankful that I was introduced to aqua jogging during my collegiate soccer career. It certainly isn’t the most “fun” workout (its a little bit boring at times) but there are so many benefits and it helped over the course of my professional career ( and AFTER!!) recover faster after travel, games, and also was a GOD SEND when I was injured! It allowed me to stay active, keep a good fitness base, and manage my weight while injured.

When I found out I was expecting with my first baby, swimming was one of the most popular forms of exercise that I read about for pregnant women. It was a great cross training option for me that I mixed in with my running, walking, and lifting. With each pregnancy I found I utilized the pool more and more, and this last baby especially. It also gives me a different option for a workout when not pregnant- if I’m sore, tired, etc!!

Reasons why I loved swimming/Aqua Jogging while pregnant:

1. Weightless: When you’re in the water you’re said to only feel 10% of your body weight. That literally has to be every single womans dream when pregnant! Feeling weightless for that 30-45 mins is amazing!

2. Reduces swelling: I always got a lot of comments from people about the fact that I had little to no swelling during my pregnancies. When you’re pregnant, your body produces 50% more blood and fluids to support the needs of your body and growing baby. I attribute low swelling during my pregnancies to good diet, staying active, but also my time in the pool. When you are submerged in the water, the outside water pressure pushes the extra fluid tissue water into your veins and kidneys …and out of your body into your urine! I swear i have to go to the bathroom 4 times after swimming! I’ve even weighed myself after and there is no doubt I lose a pound or two of fluid retention.

3. No impact: I love the fact that I can get a workout in without it hurting any of my joints or muscles. Pregnancy is a huge demand on the body and being active without impact is a WIN. No uncomfortable pounding (like running when you get bigger)…and the bigger you get the heavier that uterus, placenta and baby are! The pressure is unreal…to not feel that..AMAZING.

4. Calorie Burn: The calorie burn for any activity in the water is HUGE. Obviously you have to work harder because of the resistance of the water, and aqua jogging is said to burn anywhere from 8-12 calories/minute depending on how much you weigh. That’s 80- 100 Calories for 10 minutes; similar if not more than running!

5. I don’t need to get my hair wet: haha. I know this one is kind of vain but I love aqua jogging because I don’t need to get my hair wet :)

6. Refreshing: Last but not least, I always felt so refreshed coming out of the water. If you are pregnant during the summer months, get. in. the. water!! And, even thought this last pregnancy ended in january, I still enjoyed getting in the water even though it was so cold outside. The first minute or two might be a bit chilly, but once you get going its totally worth it!

My workouts:

I usually have two forms of aqua jogging workouts: Intervals and steady state.

During this past pregnancy, 75% of my aqua jogs were steady state mostly because that is what I felt my body could do at the time. Earlier in the pregnancy, and when I utilize swimming for cross training, I definitely do more intervals. This basically means I “jog” steady state for 5 mins as a warmup and then pick either time or distance to “sprint” in the water, and then jog. So, 30 seconds “sprint”, and then into 30 seconds “jog” and repeat. This gets the heart rate up, makes the workout go faster, and burns more fat/calories!

The cons of swimming/aqua jogging:

1. The first would have to be obviously access to water! I am lucky and have access on a personal level (indoor) as well as belong to a fitness club with a pool.

2. Comfort level in a public pool while pregnant: I know some women can be self conscious working out, being in a swimsuit while pregnant, don’t like being in a public pool…etc.

3. Boring: It can get a little boring. I try to play music, or get someone to join me (my mom, or my husband)

4. Time consuming: It does take up more time than a simple run or walk— driving to and from the pool (if not at your house), changing, full shower after…etc.

Bottom Line: Swimming is a WIN

The pros clearly outweigh the cons IMO and I honestly feel so grateful to have been able to swim and stay active throughout my pregnancy. It was so amazing to have the option especially in the later stages of pregnancy where just moving seemed challenging! Also, I missed running so much and this filled the void a little bit.

I definitely recommend getting in the water if you can- whether that is at your house, a friends, a local high school/college or the YMCA that you belong to! In addition, the aqua jogger is fairly inexpensive!

Have a great weekend xo

Alex

Make your own Panera Bread: Family friendly Chicken Avo Panini

Happy Monday! I’m dragging a little this morning and not sure why. I feel like last week is finally catching up with me. Sometimes I get on a high and work on adrenaline and that might be the case after our big trip last week!

I wanted to share a favorite recipe of ours that I’ve modified in a couple of ways to make more healthy! It is honestly one of our go-to weekend meals because its quick and easy; but also satisfies us like we’ve gone out for a meal even though we are too tired to go out! ha! #thatparentlife Also, bonus, the kids like it!

I am so obsessed with paninis and if you love them too, you NEED to try this recipe. We have a KRUPS panini machine that my mom got us for Christmas but I think you could probably cook this on the stovetop or even in a George Foreman. Looks like you can panini presses at all levels of price including like $20 so its a good investment if you have kids & want to make sandwches, paninis or even a fancy grilled cheese!

Chicken Avo Panini

Ingredients:

Chicken Cutlets
Italian Seasoning
Olive Oil
1 Lemon juiced
2 garlic minced
1/2 cup Greek Yogurt
3 tablespoons mayo
1 tomato sliced
1 avocado sliced in pieces
Cheddar cheese (shredded)
Bread: we use soft sided Italian (a lot easier for the kids to bite down than regular Italian. I have tried to find wheat but haven’t found it yet! That could also work!)

Also: those who DON’T like Mayo: please do not let this scare you away from the meal! I don’t ever eat mayo and I LOVE this sandwich :)

1. Marinate the chicken in a ziploc bag- put the cutlets in a bag with olive oil, italian seasoning (to taste), 1/2 lemon juiced and 1 garlic minced. Make sure you mix it around so it all gets covered. Place in fridge. You can do this 8 hours before or 20 minutes before!

2. Make the sauce. Combine garlic, the other half of the lemon, the greek yogurt and mayo. Stir and put saran wrap over the bowl and place in the fridge.

3. When you’re ready, put some olive oil in a bowl and cook the chicken in a frying pan. Slice your tomato and prepare the avocado while the chicken cooks.

4. Turn your panini machine on.

5. Take the sauce out of the fridge. Spread on the bread, add chicken, 2 slices tomato, avocado, and desired amount of cheese. Spray machine & put sandwich under panini press.

6. Remove from press and repeat process with any other slices of bread. Let cool. Enjoy!!

So, there you go! What I love about this is its pretty quick and you can either prep before you are gone for the day (before work or a weekend day) and throw in the fridge, or you can make it right before! To me there is really no taste difference it just depends on how much time you have!

I also always use cutlets; if I have breasts than I cut them in half and pound them because it cooks so much faster & you need it thin for the sandwiches!

Hope you all enjoy!!

xo
Alex

Monday Meal Plan: Breakfast

Hi friends!

Ok, so…lets get to it. I’ve gained and lost 135 lbs over the last 6 years so I have a little experience in getting your body back after baby. I always get questions about what I eat! Today I’m focusing on breakfast.

Breakfast has always been one of my favorite meals. I truly believe it is so important to have a good breakfast and set yourself up for the rest of the day. .

So, whats the best thing to eat?

Stay away from:

-Anything sugary, high refined carbohydrate (a lot of cereals, bagels, donuts, muffins, pastries have these high refined carbs etc.) This will avoid you having sugar crash and energy lull.

What you SHOULD eat:

Eggs, omelette, egg whites, Turkey Bacon, Chicken Sausage, Oatmeal, whole grain toast (I never have toast any more but its definitely better than muffins/other carbs!), nut butters, yogurts, fruit. All of these are excellent choices!

Intermittent Fasting

I do want to say that I have done intermittent fasting in the past, but I came back to eating breakfast because I just feel better eating it! I do try to give myself 12 hours between eating the night before and eating the next morning. So, if I snack at 8:30 pm, I’ll wait until 8:30 am to eat breakfast! According to some researchers, fasting for 10–16 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss. This is why I do the 12 hours!

Breakfast Favorites

Last week's Meal Plan Monday was my go-to in the morning for breakfast- Peanut Butter Oatmeal.

Oatmeal is a great slow burning carb to start the day with! I also make sure that at every meal I have 20-30 g of protein so today I'll be sharing what I've started to really enjoy in the morning with my oatmeal! 

I'll talk more about my "macro" goals and what I focus on at a later date to lose "the baby weight" as well as different supplements I use, but I always find that hitting your protein goals for lunch, dinner and snacks is relatively easy. There are tons of different recipes and and foods that you can make.

Breakfast on the other hand...meh. I feel like I have fried eggs. Or an omelette. Or Scrambled eggs. And occasionally some chicken sausage. It gets REAL old, fast. 

Last week I tried something completely new and its rocked my world. Honestly, it is something SO simple and I don't know what took me so long to try it! 

Turkey bacon and Egg sandwich. Bingo. This is so easy and fast to make and you NAIL your protein breakfast game with 24 grams! This keeps you full for the morning and starts your day out right. You can use any kind of turkey bacon, I just buy the Wegmans organic but you could find a flavored bacon if you like that.

I throw them on a frying pan, let them cook for 2-3 minutes and crack two eggs right on top. Then just flip them when the eggs have reached your desired level (I like mine a little runny). Something about the two combined tastes SO SO good and you don't have to force 3 or 4 eggs down in the morning! 

Have a great week everyone! xo

Alex