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

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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 Favorite Home Workout Exercises

First Saturday in April! Let’s go! So excited because this weekend the weather is actually supposed to be SPRING-like! Give us all the outdoor time!

On any given week, I try to make it to the gym 3 times a week for my workouts. If I get 4 in, thats a really good week (that has yet to happen since I had Sammy lol). The other days I either run, or work out at home. In my basement I have kettlebells and bands …which have been a lifesaver to be honest over the last year or so. Its so hard to squeeze as many workouts in as I want with work, kids, etc. The biggest challenge I think with home workouts for me (and for many people) is what exercises to do! So, I wanted to share my favorite go-to exercises that I do ALL of the time. These exercises are mostly compound (where I use my whole body) which allows for a higher energy expenditure, calorie & fat burn. When I only have 30 minutes, I want the most bang for my buck!

1. Squat to Push Press. This is a simple exercise where you have two kettlebells, hold by your shoulder. Squat down, squeeze the glutes as you stand, and push press the KB’s when you stand. Here is an example of the exercise. Anything with a squat is a great exercise because it tightens that booty.

2. Broad Jump: You need NO equipment for this. Gets the heart rate up, is an explosive movement and you only need about 6 feet of space! Example here.

3. Kettlebell swings. These are fantastic for not only strength, but conditioning. Sometimes I use two, sometimes just one and hold with both hands, sometimes I use a heavier weight for less reps, and other times I do high rep (like 30) for conditioning. The key is the slight bend in the knees, thrusting the hips, and squeezing the glutes during the forward motion. As seen here!

4. Row. A row is an easy way to incorporate some upper body work into your body. Lean on a bench or table…as seen here.

5. Dead Lift. This has to be one of my favorite exercises of all time. Key is slight bend in knees, feeling the pull in your hammys, and squeezing the glutes on the way up. As seen here. The footage shows a bar, but you can use KB or free weights! Such a good exercise!

6. Last but not least, I love lunges. Whether you do reverse, lateral, or just standard ones, these are fantastic. If you’re advanced, you can do a lunge to a step up, or a lunge to a bicep curl. Crucial in your form for the lunge is keeping your chest up, and front knee at 90 degrees. As seen here.

I noticed that there are some HUGE sales this weekend and I’m always down for some new workout clothes or athleisure. SO I rounded up a few of my faves! Keep in mind Old Navy has a huge 50% off sale right now!

Have a great weekend! xo

Alex

Running while Pregnant: My journey & tips for the Pregnant Runner

six hundred and sixty one miles.

1,057,600 meters. 3,490,080 feet.

three pregnancies.

and just like that, its over.

My pregnancy running journey is complete.

It’s been 10 days since I last ran and at the end of it, I think I knew inside that I was done. But I sat on it a few days before I made up my mind because there have been times (many times) during pregnancy where I’ve not felt great and then the next day woke and felt a 1000 times better and it was like the previous day never happened.

So, I waited out those days…and nahhh. I’m pretty sure my body is done and dusted with lugging this guy around!!!

I feel gratitude, for my body allowing me to continue something that is so important to me (fitness). I feel relief in a way, that its all over. I feel a little bit of disappointment in myself for not being able to make it all the way until 39 weeks when I deliver ((I guess thats the type A in me ).

But, most of all I feel PROUD, because its not easy to be consistent during pregnancy with workouts or running and I was able to accomplish that.

My first two pregnancies:

With my first pregnancy, I ran up until my due date. My son came 6 days late. With my second, I ran until 2 days before my planned C-Section (39 + 2). My last run with my current and final pregnancy was at 35 +4 weeks.

I’m sure some of you who don’t know me probably think this is crazy. Especially if I told you my first two babies were 8 lb 10 oz or bigger…LOL!! ( we will see how big this guy gets!!).

As y’all know, in pregnancy, everything is based around the baby. and how I’m feeling. which is such a catch 22 because we as women literally have no control over how we feel…!!!

Pregnancy was HARD AF for me with all babies, especially baby 1. I was so USED to just pushing through everything! I coulden’t get past how my body just woulden’t do/I coulden’t do what I wanted to! After all, I had pushed my body to the limit for so many years playing professional soccer. So many hormonal, mental and physical changes, wrapping my head around bringing a baby into the world…it was overwhelming!!

Third pregnancy running

As my pregnancy progressed along this time around, I was completely aware at how much bigger I got so much earlier. I was completely aware that it would be the middle of winter my last month…which might affect my ability to get outside. Cold, snow, darkness, ice were all things on my mind.

I know this is silly, but I set an internal goal of reaching December (knowing all these factors) and once I reached that date, I would take it day for day. ((Obviously, if I ever didn’t feel good or there was an issue with the baby I would never put anything at risk and would stop)).

I say its silly because…if any of you have been pregnant, you know there are so many factors out of your control when it comes to pregnancy! Setting this goal wasn’t just mind over matter and “how bad do you want it? or “no excuses, get it done” like I spoke about above!

And then one day, (after my goal, LOL!!) It just stopped feeling natural. Stopped feeling good. And when that happened, I always vowed to call it a day. So I did.

My WHY

Why run you ask?

1. I like being active and healthy, pregnant or not. Enough said. You can google any study anywhere and read about pregnancy and working out. Good for mom, good for baby. Good, good, good.

2. It made me feel like myself…even if I was slower and bigger. This was probably my number one reason for continuing. This was especially important to me during pregnancy 1 when I struggled big time with my growing body and embracing the new use for my body. So many changes physically & emotionally…

   Before, everything I did with my body was results oriented. How can I get faster? Stronger? Better on the ball? How many times can I train in one day? What can I eat to make me a better athlete?

   This all quickly shifted to becoming a home for a little baby for 9 months. So….. that 30-40 minutes when my feet hit the pavement, I grinded out a sweat, and sometimes (especially early on) forgot I was pregnant. It was just me, and the roads doing our thing. It made me HAPPY and kept me grounded for those 9 months.

3. Running is something i’ve done my whole life and it felt natural. It’s not like I woke up one day and had a huge bump. The progression was so slow that it was very gradual and gentle as I got bigger. It probably would have been weirder for my body to just stop!!!

4. It kept my swelling at bay. Sure, I definitely got swollen but nowhere near what i have seen other pregnant mama’s and I know its due to my consistent activity level!

5. Weight Control: I’ve gained a healthy 33-35 lbs, with my first, 40 with my second and I’m on track for around 35-37 with my current pregnancy. Being active and running has definitely helped keep my weight in a healthy target area and made recovery A LOT easier.

   It’s no walk in the park though…
   

   I’d be lying if I said I enjoyed every run. I’d be lying if I said I wanted to be out there every single time. I’d be lying if I said it was easy, or didn’t take any discipline. It sure as hell did. But I look back on my journey with great pride, and so fondly as memories with my babies before they came into this world.

   Advice for Pregnant Runners/ Beginner Runners:

   If I could pass along any advice to fellow runners who have just become pregnant and want to continue their regiment, I would offer the following as advice. Some of this advice can be applied to people who aren’t pregnant who are looking to take up running!

   1. SPEAK TO YOUR DOCTOR FIRST. Everyone’s pregnancy is different, and what i did may not be right for you!!!

   2. Change your mindset: Whether you are a recreational runner or a competitive runner, changing your mindset is CRUCIAL. Knowing that you’re out there for the movement, the sweat, the endorphins, etc. rather than actually hitting mileage, splits, times….if you don’t change this mindset, you won’t last long and it certainly won’t be enjoyable!

   3. Invest in good workout gear: Without comfortable running clothes/proper gear running while pregnant can become virtually impossible. I’ve shared my favorites over the course of my 600+ miles (see below)

   4. Find your time: For me, I always felt better early in the morning. My bladder and stomach were fairly empty which led to less bathroom breaks, pressure and any digestion issues. Try out different times of day to see when you feel best.

   5. One day at a time: Don’t get too high off a great run, or too low on a bad run. 9 months is a long time and there will be days where you’re running pre-pregnancy times and feeling like a 100 bucks…and other days where you can’t finish your run, never go, or just feel tired and lethargic. Don’t jump to any conclusions and just roll with it! The part that counts is YOU SHOWED UP.

   6. Intervals: So many of my runs were intervals, whether it was “sprint” for 100 yards, then jog…and repeat for time or a number of sets… or repeat 400s with 3 minutes of rest in between! I always felt like this made the runs more enjoyable knowing I was able to keep a faster pace than a longer run, and knowing I was torching some fat as well!

   7. Take breaks: there’s no shame in stopping to walk, or stretch for a minute or two!

   8. Know when to call it a day: I felt great with my first two pregnancies and tried to not put too much pressure on myself to make it to “running full term with all three babies”. I’m super goal oriented and tbh I would have loved to do that ((sighhhh)). In saying that, Know when to call it a day…when it doesn’t feel good, or feel natural. Any running while pregnant is something to be proud of whether its 3 weeks, 3 months or 9 months!!

Now…on to share my pregnancy running/workout must haves!

1. Gabrialla waist support: I ran with this with all three babies and was a life saver!! This is a must!

2. Body Glide-With my first two pregnancies I had a litrle bit of chafe going on because it was so hot. This was a life saver where my sports bra was, and on my thighs! Things start rubbin when you get bigger! You can get this on amazon!

3. Good running shoes- your feet will naturally swell so having a good pair is important. The brooks ghost is my favorite!

4. A good sports Bra- my fave is the Brooks Juno. The girls don’t move AT ALL and the straps allow for nursing when the baby comes (cause once that milk comes in…sister watch out! LOL) I do have to say its not super easy to get on but its worth it to keep them strapped in! Perf for running or any high impact!!!

5. My zella leggings- great to run in especially in cooler months. I wear these also 24-7. These are the ULTIMATE leggings for pregnancy. You can work out in them, dress them up, wear them casually. They are just bomb. If they come back in stock, SNAG them ASAP!!! Great quality.

6. These Gap tank tops are my favorite.

7. these Old Navy fleeces are super comfy, great for layering and working out in.

8. I love this long sleeve mock neck top from Gap to run in

9. Basic Gap tees- long sleeve (for winter), tanks (for summer), and tees (layerin and for summer) were super easy to throw on also and run in!

   Unfortunately the patterned Isabel Maternity for Target leggings are all sold out…but those were big on my workout rotation! Check out target for some of their maternity leggings to work out in!

I hope this post helps any of you mamas to be with questions about running while pregnant!

xo

Alex