Warming up here

Utah is getting so warm already. Talk about a strange year. I have been busy getting us ready to move and soaking up time with loved ones. Lincoln and I go on a walk or run every morning. I try to let him stop and see the horses and play at the park. Two old men were walking by while Lincoln was looking at the horses and the one said, “You’re raising a cowboy ..” I agree. This handsome prince LOVES horses. He loves animals. He can’t stop pointing at them. He also just started saying, “WOOF” when he sees a dog. No one told me being a parent just keeps getting better and better.

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Yes, we went on a walk in pajamas. As we were walking back to the trail a lady called Lincoln a she. He gets that a lot. He must be really cute. Riiight?

I don’t know if I have mentioned it, but I have a goal to lose 6 more pounds before moving. I’d like to share what I am doing. I strive to eat about 1500 calories a day. Tracking calories IS the magic wand. I also try to walk or jog every day (except Sunday) while also doing strength exercises daily.

Strength exercises are really stabilization + strength. Because of being inactive for as long as I was and going through pregnancy, I have some muscular imbalances and poor posture (which is much better since doing a few exercises every day.)

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Daily I try to do

  1. 20 pushups
  2. 20 squats with weights
  3. 20 lunges while doing bicep curls
  4. 1 minute of floor bridges
  5. 20-30 reps of an abdominal exercise (I’m trying to fix my diastasis recti so I have to modify these exercises)
  6. Prone cobra for a minute
  7. Iso-abs (planks)
  8. Static stretches for various parts of my body

Some days I do 3 sets of these, some days I go for stretching and one set of these. I listen to my body and sometimes I try new exercises. The important thing is to keep moving and give those muscles a reason to grow and strengthen.

Happy Wednesday!

Low Calorie Lunch

Hey friends, today’s post is about creating a low calorie lunch that will keep you full till dinner time. If you are like me, you don’t get a lot of time to prepare lunch. Nor do I want to spend a lot of time on each meal every day. But for some reason, if my food doesn’t taste great, I don’t feel satisfied. Basically, I don’t stop eating until my taste buds are happy too. To please my taste buds and to keep my calories low I try to go for three parts to every meal.

1) Protein: Whether that is quickly opening a can of tuna to throwing a tilapia filet on the stove, I make sure I get protein. Not only will protein help to keep you full longer, but protein contains the building blocks of our bodies. Your body needs protein to rebuild damaged or old tissue.

2) Vegetables: Ideally this is green or leafy most days. I sometimes reheat a vegetable from the evening before like green beans or carrots. Or I cook up some  fresh zucchini or yellow squash. Other times I will simply cut up a cucumber, cauliflower or whatever else I have on hand. Just make sure you get a vegetable on your plate. I have noticed that I eat smaller portions and stay fuller longer when I am eating vegetables with every meal. Besides being loaded with vitamins and minerals, even the highest calorie vegetables are still a fraction of the number of calories found in other foods. Vegetables fill us up while helping us to maintain a healthy weight!

3) A complex Carbohydrate: Complex carbs are found in whole grains and vegetables. They provide your body with fuel and needed energy. This is my favorite part of every meal. Carbohydrates are not bad. Eating anything out of moderation is bad.

If I am still hungry after eating a meal with these three parts, I go for a clementine, strawberries over fat free greek yogurt, apples with some peanut butter, or just a banana. Fruits are a great way to top of meals that leave you wanting more. Fruits can help curb your desire for sugar while still giving you lots of nutrients.

Here is an example of a typical lunch with these three parts. Tilapia, cooked carrots, and homemade Mexican sticky brown rice. I will share the recipe for the Mexican rice in an upcoming post. Good luck on making healthy lunches at your house!

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Sweet surprise and weighing ourselves

After finishing my blog post yesterday, I weighed myself and I have in fact still lost weight this month. Only 2 pounds, but 2 pounds is 7000 calories. Let’s talk about that for a minute.

7,000 Calories =

  • Running approximately 70 miles
  • 53 1/2 of my chocolate chip cookies
  • burning or consuming 233.33 calories LESS a day than my body burned.

  Does that surprise you? Have you ever been disappointed because you only lost “a couple pounds”? Once you realize how difficult it is to lose one pound I hope you can be proud of yourself.

Also, lets talk about weighing ourselves for a minute. How often should someone who is trying to lose weight weigh him/herself? I don’t think there is one right answer for everyone. You should find what motivates you and works for you, but there is one rule I have about weighing myself. I do it at the SAME time every day and without clothes on. I have found this is the best way to learn about how your body fluctuates with water weight and gives me the most accurate idea of how much true weight I have lost. You don’t have to do it in the morning or without clothes, but I suggest picking the same time and wearing the same clothes for each time you weigh yourself. Secondly, the number on the scale should not have power over you. If you find that it ruins your mood, dampens your motivation, or upsets you in any way, PLEASE take a week or two off weighing yourself. Track your calories. Still try to stay motivated. But just give yourself a break from the scale.

Sometimes I would be doing so well with my eating and exercising and I would get on the scale and it would be up a couple pounds. I would be so upset and discouraged that I would eat terrible all day and tell myself, “Well if i don’t lose weight being good, why should I try?” (VERY BAD ATTITUDE THAT ONLY HOLDS YOU BACK) Eventually I learned that several things can cause your body to suddenly gain a couple pounds. Testosterone is increased in women just before the beginning of their menstrual cycle. (Which can increase acne too) Testosterone causes the kidney’s to retain salt and thus water (water follows salt). These hormonal changes cause water retention that fluctuate all month long. Eating more carbohydrates one day can cause water retention. Being dehydrated… etc. There are a lot of reasons why the number on the scale can be deceiving. So be patient. This is what my weight loss has looked like over the past year.

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Be patient. Don’t get discouraged or give up.