Plan to Succeed

Is anyone else glad to see summer come to an end and watch the kids head back to school?  This summer has just blown by and has been full of fun with friends and family.  We have been so busy that blogging took a major back seat.  I am pretty eager to share about some of our adventures this summer though, so stay tuned for that!

I have been continuing to work on getting back into shape and losing weight.  During my vacation last month I actually lost 5 pounds!  What a nice surprise considering I enjoyed all of the local fare I could find.  

After five weeks of not running (having the kids home makes that task so much more difficult!) I started back up again.  Currently, the plan is to run a mile a day.  Today was day 5 and my time is improving!  

So while some things are helping, one thing I noticed as I read blogs and talked to others who have lost weight, the one thing that fit people tend to have in common is that they plan out their meals.  And not just write them down, but prep, cook and store their weekly meals.  This may be the one thing that boosts my efforts in a positive way.  Yesterday, I sat down and wrote out a meal plan - breakfast, lunch, dinner and snacks - and went to the store to purchase the items I needed.  Then I came home, nursed Baby B to sleep, and set to work.

I do shakes/smoothies twice a day and eat every 3-3.5 hours to keep my metabolism up.  Keeping that in mind, here is my plan:

Meal 1 (7:30 am): shake

Meal 2 (11:00am): M-W Sweet potatoes, asparagus, and turkey meatballs
                                 T-Sun: Brown rice with chicken, red bell pepper and pineapple

Meal 3 (2:30): shake

Meal 4 (6:00 pm): M-Th: Veggie Burger with a salad
                               Fri-Sun: Grilled chicken with brown rice and green beans

Meal 5 (9:00pm): M-W: Blackberries with almonds
                              Th-Su: Greek yogurt with banana slices, flax seed and agave nectar. 

First thing you should do is make sure your counters are clean and clear and that you have all of the containers you will need.  Wash all of your produce and make sure meat is thawed.  I also like to do all of the veggie chopping first and get everything in little prep bowls so that I feel cool like chefs on TV ;)

The first thing I made was the asparagus.  All I do is mix a bowl of lemon juice, olive oil, lemon pepper, fresh garlic, and pepper in a prep bowl.  I spread the asparagus out on a foil-lined baking tray, drizzle the sauce over them, shake the pan to coat each spear, and pop them in the oven at 400 degrees for 12 minutes.  Easy!

I also start cooking my rice at this point.  After the asparagus is done I move them to a plate and start the sweet potatoes.  For these, I diced them and followed this easy and delicious recipe.  Baby B even gobbled a few up before I packaged them up.

Here is the sweet and spicy chicken I love to make.  You can find the recipe here. I omitted the tortilla and served it over brown rice.

For my turkey meatballs, I mixed together a pound of ground turkey, 1/4 bread crumbs, 2 tbsp diced onion, 1 egg white, and added cilantro, red pepper flakes, and cayenne pepper to taste.   rolled them into 18 (that's how many I was able to make) meatballs  and baked them at 350 degrees for 20 minutes.

The quickest part was prepping the snacks.  I tossed a handful of berries and almonds into some cups for one.  The other was a serving of yogurt topped with sliced banana, a spoonfool of flax seed and a drizzle of agave nectar.  

I also whipped up some protein balls.  I used 3/4 cups oats, a scoop of chocolate protein powder, 2 egg whites, 2 tbsp dark chocolate chips, 2 tbsp Skippy Natural Peanut Butter and mixed everything together.  I formed them into 8 balls.  These of course, must stay in the fridge to stay good.

A few things I am missing from my photos - I also made some pizza veggie burgers that I found at Trader Joes and stored those in a container for easy reheating.  Today I will finish my last set of meals which will be the grilled chicken strips and green beans and add them to my leftover rice.

That is it!  Everything included, this all took me about 3 hours and now all of my meals are ready for the week!

{365} Challenge: Try a New Activity

Today's Challenge: Try a New Activity

Part of my birthday bucket list, and partly because I am working on getting fit - I am trying to find new activities that I can attempt.

Thanks to the suggestion of my friend, Christina, I woke up early (okay, normal time, but still early in the day) and headed off to try babywearing yoga with my babywearing group.  I have done yoga, maybe twice, ever.  It's not really my thing.  Originally I thought yoga was about stretching and feeling relaxed, but a quickly learned it is about getting deep stretches that hurt and give you an amazing workout.  I am not knocking the activity or those who do it, but it was not as fun as I imagined.

Even so, I figured I would give this variation of yoga a try and see how it went.  Despite my daughter giving up after 20 minutes, I did get some great stretching and relaxation in.  Baby B was pretty good and spent the time playing in front of me.  I would say this was a win.

Babywearing yoga allows parents an opportunity to bond with their baby in a relaxing environment.  Babies are continually monitored so that they are safe and secure.  It is very important to check and recheck the carrier during the class.  In our class we were able to do warrior pose, tree, and some other stretches that I never learned the names of.  Typical me!  

If you are interested in learning more about babywearing yoga, here is a good start, thanks to Ergo. 

{365} Challenges: Start Running Again

Today's Challenge: Start Running Again

After scoring the BOB jogging stroller, the message was clear:  I MUST start running again.  Plus, summer is coming and my sons have season passes, thanks to the grandparents, to the local water park.  That means I will have to put on a swimsuit and supervise them there this summer.  Time is running out!  No pun intended.

Today I packed the BOB into the Jeep, along with 2/3 of my kids and Micah the dog and we headed to the trail for a little jog.  The weather was so nice, we even found a spot along the creek to stop and let the dog and Older Boy splash around a bit.  Baby B dipped her toes in, but I was too busy holding her to take a photo.  She loved it!

We completed about 2.5 miles and ran most of the time.  I would say that is a good start for having not run in a few years!  Now to make it a regular habit :)

You can catch up on my challenges here.

Cleaning Your BOB Stroller

So, the other night we were exhausted from a double-header day of baseball, 6-months photos for the baby, and just general cleaning around the house.  I was not in the mood to make dinner and had forgotten to toss something in the crock pot that morning.  So, the kids and I loaded up and headed out to grab some dinner from Chick-fil-A with the stack of free food coupons I won awhile back.

As I started the drive, I decided that the 15 minute drive was too far so I went to grab a pizza instead.  This turned out to be the best decision ever.

This particular pizza place is next door to a Goodwill Donation Center.  As I was backing out, two men were attempting to drop off some strollers - including a BOB jogging stroller.  Goodwill cannot accept these items because of the sheer number of recalls placed on children's equipment.  So, I mustered up some boldness, rolled down my window, and asked if they needed to get rid of the strollers.  The men eagerly responded with, "Yes!  Do you want them?"

You don't have to ask me twice!  I pulled up alongside the gentlemen and they helped me load a very dirty BOB into my SUV (thank goodness I had the room that day!)  We exchanged a few pleasantries and I went on my way.  I couldn't believe my luck!

Once home, I took a good look at this stroller.  It was filthy, but in otherwise great working condition.  There was shredded tarp wrapped around one of the wheels, cat fur and bark in the basket, spiderwebs and dust coated the whole thing, flat tires, but nothing I couldn't fix.  So I set to work.  Before I started washing though, my husband removed the wheels to get the shredded tarp off.

First thing when cleaning your BOB Stroller, you want to give it a good vacuum, to pick up any loose dirt and debris.

Next, pull out your car washing supplies.  These strollers are meant for the outdoors so this will not harm them.  We happened to be out of car wash soap, but I always have blue Dawn on hand for cloth diapers.  That stuff is magic!  I took the scrub brush and soapy water and scrubbed it all over.

After a thorough rinse, I placed it in the sun to dry.  It was a warm day, so this didn't take long.

Looking at it, it looks practically new.  The straps are in amazing condition and this stroller even has the cup holder attachment.  The stroller retails over $300 and the cup holder for over $20.  And I got the whole thing for free + elbow grease.  I'd say it was a good weekend!  I cannot wait to take this for a run and try it out.

Workout Journey {Workout 8}

Yesterday was another difficult day at the gym.  My muscles are sore, but I am so glad I went to the gym.  We did a Tabata workout; basically you have 20 seconds of work with 10 seconds of rest.  You cannot move on to the next exercise until you have completed all of the repetitions for current exercise.  The entire workout was timed to monitor improvement and will be repeated in a few months.  

So, you start your reps and get as many as you can during that 20 seconds.  Then you rest for 10.  Then you start where you left off and continue in this manner until all reps are completed.  After that, you move on to the next exercise.

Today's Workout:

Warm-up (3 sets): 

10 recline pulls on the TRX

10 flys on the resistance band (each arm)

8 Scorpions on each leg

Workout {Tabata}:

75 Push Press with 45 lb barbell
120 jump squats with resistance band
75 push-ups (chest to ground; this means if you can do them better on your knees, then move to your knees)
120 body weight squats

REST

Core {3 rounds}:

Reverse extensions x 12 (lay face down on a bench, with hips on the edge, lift straight legs up and then slowly lower to touching the ground.  Do these SLOWLY)

Hamstring curls in TRX x 12 (lift your booty up!)

Mountain Climbers x 24 (SLOWLY!!!)

See the other workouts:

Weight Loss Journey Workouts:

Workout #1

Workout #2

Workout #3

Workout #4
Workout #5
Workout #6
Workout #7

Workout Journey {Workout 7}

Today's was brutal!  After the third round I was seriously doubting my ability to finish this WOD.  I did though and I am sure my legs will be screaming at me tomorrow!

Today's Workout:

Warm-up: 

Using a PVC pipe, use a wide grip and do shoulder rows - front - over your head - and to the back x 10

Hold pipe overhead and do 20 squats

Repeat x 3

Workout {4 rounds}:

Bosu ball squats with kettlebell (18 lbs) x 20
Clean to press (65 lbs.) x 8
Overhead barbell (45 lbs.) walking lunge x 8 each leg
Bosu sit to stands (You sit and lay back on the bosu ball, hands touch behind your head, then rock forward and stand and give two punches) x 15

REST

Now 3 rounds of this: 

Bench press with weight on ONE SIDE ONLY - this will fire up your core!  x 12 each side

Resistance bands - 10 to 2's x 20

See the other workouts:

Weight Loss Journey Workouts:

Workout #1

Workout #2

Workout #3

Workout #4
Workout #5
Workout #6

{365} Challenge: 30-Day Push-up Challenge

Today's Challenge: 30-Day Push-up Challenge

Like I mentioned the other day, this month I am focusing on my body - I want to shed the remaining baby weight and be confident in a swimsuit by summer.  As I am refocusing efforts in the kitchen, I am upping my exercises too.

While looking around the internet, I found an image (no website) that broke down the push-up challenge.  I thought this was a great one to help me in an area I struggle with, upper-body strength.  Squats I can do for days, but watch me do a pull-up and it is just pathetic.
\

The first few days should be easy since I already do push-ups at the gym; talk to me on March 5th, though!

Catch up on my other challenges here.

See the other workouts:

Weight Loss Journey Workouts:

Workout #1

Workout #2

Workout #3

Workout #4
Workout #5
Workout #6
Workout #7

{365} Challenge: Whole 30 (Paleo only for a month)

Last year I started eating paleo as a way to clean out the crap I was eating and to get healthier.  After I made the switch, I had more energy, clearer skin, and was really trimming down.  It was great!  Due to the pregnancy I succumbed to the cravings and morning sickness and "fell off the wagon."  Now it is my goal to eat Paleo and get my diet cleaned up for 30 days straight!  I hope this challenge changes your life and makes you feel great too! Good luck!  

Oh!  I should quickly add that I am not a nutritionist or doctor, just a mamma looking to get healthy!

So here’s the 30 day paleo challenge:

• I will follow the diet and eat only paleo-approved foods for the next 30 days!  If I get weak, I will blog about it and look for support.
• Take a picture of yourself straight on and then a picture side view! Keep the picture where you can see it and remind yourself what your is.  You don't have to show it unless you want to.  Also, weigh yourself.  There will be no weighing of self until the 30 days are up.

Ready?!  Here we go!

Week 1

Drink Have a water bottle at your bedside.  First thing every morning, drink 16 oz. of water before you do ANYTHING.

Morning workout: Choose 1 per day:  

• 20 pushups (yes!  Go to your knees if you have to.)
• 50 sit-ups.  Make sure you touch your hands behind your head and in front of your feet.  Keep your booty down!
• 30 minute walk
• 50 body weight squats.  Knees should not go over your toes, go down till your legs are at a 90 degree angle or lower.  Half squats produce half results.  
• Calf raises - 20 with feet pointing forward, 20 toes turned in, 20 toes turned out.
• 10 burpees
• Jumprope for 5 minutes

Breakfast: drink 16oz of water (2 glasses before each meal to avoid overeating) Scrambled eggs - 2 eggs + 1 egg white scrambled and mixed with half of a diced avocado and 2 slices of bacon.  I love the Trader Joe's bacon.  Yum!  This is breakfast everyday this week!

Water Keep drinking it!  You want to drink at least an ounce for half of your weight. I drink an ounce per pound.

Lunch: 5 slices of ham (again, I LOVE Trader Joe's Black Forest Ham) rolled up with a wedge of avocado inside, plus a spinach salad.  Load on all the veggies you want!  (Again, this is lunch ALL week.)

Are you drinking your water?!

Snack: If hunger strikes and you need a snack, reach for a cup of carrots or celery with almond butter

Afternoon Workout:  There are tons of things you can do - from videos online, to P90x to going out running.  I hit the gym where I do circuit training or Crossfit for an hour.  If you can afford a gym membership (and will use it) I recommend finding a smaller gym where you can get personal support, rather than the big box gyms where you disappear in the throngs of steroid-using macho men. 

Dinner: All of my dinners can be found here.  But just to make it easier on you, night one dinner is Pecan Crusted chicken

Make sure you finish all of your water for the day.  Visiting the bathroom a lot?  No fear - this will subside as your body gets used to the increased water intake.

Dessert: nope!  No treats for 30 days.  Eat some veggies or fruit if you are still hungry, but cut off food at least 3 hours before bed.

Catch up on my other challenges here.

Weight Loss Journey {workout 4}

Kettle bell snatches!

As I have mentioned before, trying to balance my daily calories to include extra calories for breastfeeding and circuit training, but not so much that I do not lose weight, is difficult.  For many years I have used an app to manage that information, but over time, it became burdensome to use.  It doesn't track calories burned for strength exercises and if you lift, you KNOW you are killing some calories.  Just listen to your tummy after a weight session.  Sheesh!

A few days ago, I discovered a new-to-me app for helping track my stats, food, and exercise.  It is called "Lose It."

I WISH this was my screen shot (oh, how I dream of the 140's...)

So far, I have found this app pretty convenient for tracking everything.  It includes a barcode scanner so you can just scan your food item instead of searching for it.  They also list foods from tons of different restaurants and stores.  Score!

Tracking my food and fitness is something that helps keep me focused on my goal.  What keeps you focused?

Today's Workout:

Warm-up: 

stretching out shoulders, hips, and legs with a resistance band for 15 minutes

Workout {4 rounds}:

Ropes - double waves while dropping to squat and stepping in x 15

Atomic Push-up (left side, right side, pushup=1) x8

Kettle bell snatch x 8 each side

Medicine Ball sit-up (12 or 20 lb) x15

Atomic push-up

Core :

Starfish, sit-ups, leg extensions, Superman's, etc. for 10 minutes

See the other workouts:

Weight Loss Journey Workouts:

Workout #1

Workout #2

Workout #3

Workout #4

Workout #5
Workout #6
Workout #7

Weight Loss Journey {workout 1}

I love my small gym and the circuit-style training it offers. For someone who needs motivation to keep going, it is the perfect fit. 

In case you are searching for ways to get in shape- or maybe you just want some fresh ideas- I thought I'd share my workouts here with you. Please note that some equipment will be needed. 

Workout 1:

Warmup- 5 minutes of jump rope, 30 Good Mornings with elastic band under feet and around shoulders, 30 squats with resistance. 

WOD (workout of the day):

4 rounds, 30 seconds each set

Kettle bell swings (I use 35lbs right now)

Yoke push ups

Kettle bell snatch

Rows on the resistance bands

Ropes: alternate waves and squats 

Finisher: 

3 sets of 10: jump on bosu ball, land and stick, step down (I used a 10lb weight for counterbalance)

1 round pull-up progression: 6, 5, 4, 3, 2, 1

25 bosu ab-touches on each side.