Staying Fit and Healthy As a Mom + Peanut Butter Hot Chocolate Shake

One thing that I love about being a mom is showing my daughter what it means to be healthy and to live a healthy lifestyle.  My mom did that for me.  We were always active and she always cooked us healthy food.  I remember all the bike rides and walks we would go on as kids, and we would spend hours at the parks too.  When we got old enough she has us in sports as well.  We all got to try different sports to see what we liked the best.  Then in middle and high school we had to choose one team sport to play.  I loved that she made sure we got involved in team sports and stayed active.  I loved soccer, volleyball, track, and I eventually found my passion...tennis!  I also learned how to lift weights when I was 15, my brother who was a football player, taught me my way around the gym.  This is something I am forever grateful for.  I love lifting weights, it is such a great stress reliever and it keeps me strong and healthy so I can take care of my daughter and be around and healthy as she gets older too.

Ever since she was a baby and I got cleared for exercise I have worked out.  She is a January baby, and where I live it is freezing in January, so I would just go in my basement gym (my awesome hubby built for me), and get my workouts in while she napped.  It was just something that I worked into my routine.  When it warmed up I would go for a 4 mile walk everyday, and it helped to get some sun and fresh air.  Fast forward to 4 years later, and I still get my workouts in regularly.  It is something that she is used to and she has her toys in the basement so she can play or come hang out with me in the gym if she wants.  As a mom of a daughter it is important for me to set a healthy example for her.  I don't talk about losing weight or toning up around her, I tell her I am getting strong so I can carry her when she needs me to and to be able to be a good mom to her.  We cook healthy meals at home, but I also don't restrict too much from her.  We talk about healthy foods we can eat all the time and treat food that we can eat sometimes.  The only thing that I will not let her eat is fast food, I don't want her to have a taste for it.  It is chemically enhanced to make you crave it, and my hope is that by the time she tries it (hopefully she won't), it will taste gross to her.  My hope is that she grows up with a love for being active and eating healthy foods and eats the treat foods in moderation.  I just want her to be happy and healthy!

Here are my top 5 tips for staying fit & healthy as a mom: 
1) Schedule your workouts.  Think of your workouts as a healthy appointment you have with yourself and don't cancel it!  Re-schedule if needed, but don't skip it.  You are more likely to get it in if you have a plan, set an alarm in your phone as a reminder and put your workout clothes on. 

2) Have your kids join in.  If they are old enough to do what you are doing, have them join in.  Or make a modified version of what you are doing so they can join in.  If they are little enough, hold them while you squat or do your push ups with them laying under you and give them a kiss each time you go down (I used to do this when my daughter was a baby and she loved it!)

3) Wake up early and get it done!  This one is easier said than done, especially if you are not a morning person like me! :-)  However, if you make it a habit it gets easier and then you have it out of the way.  I try and get up at least 2 times a week before my daughter is up and workout.  It makes the days she goes to school a little easier.  Then when she is at school I can get studying, cleaning, blogging or errands done.  Need some help getting up early to workout?  Check out these tips.

4) Make your nutrition a priority.  When you eat healthy, your family eats healthy!  Plan out your meals for the week before you grocery shop and this will make it easier to have a healthy week.  Also, keep healthy snacks on hand.  I always have a Premier Protein Fiber bar or pre-made shake in my purse when I am out in case I get hungry.  I will also keep an apple and some nuts with me too.  These make it easy to snack healthy when I am on the go.  Pack a healthy snack for your kiddos too!

5) Ask for help when you need it!  Sometimes as moms we think we have to do it all by ourselves!  But we have spouses, or family that can help out when needed.  Ask your spouse to hang out with the kids while you get your workout done, this will keep them busy and give you the time you need to workout.  You deserve the time you need to get your workout in.  I know that getting my workouts in makes me a happier mom and wife!  There are plenty of people to help you when you need it, all you have to do is ask!

I hope that these tips help!  Do you have any to add?  I would love to hear them in the comments.  :-)

Ready for a delicious Peanut Butter Hot Chocolate Shake?  Of course you are!  Who doesn't love peanut butter and chocolate together?  This is another amazing recipe from Premier Protein.   Try it out and let me know what you think!  I love it!

Wild Workout Wednesday + An Update on Life + A Total Body Circuit Workout

It's Wild Workout Wednesday Link Up time!  Each week I link up with Annmarie from The Fit Foodie Mama, Amber from Coleman Fitness and Sarah from Creating A Better Tomorrow to bring you guys a fun link up filled with motivation, workouts, recipes and much more.  Please feel free to link up and join the party, if you don't have a post to share grab your coffee and get ready for some great blog reading!


Sorry I missed you guys last week...if you can believe it I had something else going on with my health, so I was out getting somethings to get my health back on track.  I am happy to say that I finally think that I have it figured out.  I think, fingers crossed, I will have missed my last Wild Workout Wednesday Link up due to health related issues!

 As you know I have been getting sick quite a bit this year, bummer I know!  I got the flu that was going around in April and since then it has been an uphill battle.  I got the flu a second time, then a sinus infection.  I felt like a hot mess and was so sick of being sick!  I went to go see a functional medicine doctor, he is an MD, but works with supplements and natural remedies to help get you to your optimum state of wellness.  Since I was definitely not in my optimum state of wellness I decided to see what he could help with.  The great part is since he is an MD he is covered by my insurance.  I went in for an appointment two Friday's ago to get some blood work done and to see what he thought was going on.  We sat and talked for a little bit and he asked me a ton of questions, and before we even got to the live blood analysis he had an idea of what was going on.  The live blood analysis was really cool, they pricked my finger and then looked at it under a microscope!  Right off the bat he said that I had yeast in my blood, which is a sign of candida overgrowth, most likely from the anti-biotics I had to take for the sinus infection.  This can also cause a leaky gut, and with that comes inflammation, and then my immune system goes into overdrive because of the invaders of food that is getting out of my gut lining.  He also said it looked like I had a little adrenal fatigue.  Because of what was going on with my gut coupled with the fact that I haven't been able to lose weight he suggested the Paleo diet to help get my digestion back on track, so I have been back on Paleo since my appointment.  He also gave me some supplements, a 4 point salivary test to do at home and send in and I scheduled my follow up appointment.  I was feeling great, hoping that once he got all the blood work back he going narrow down as to what was going on.

Low and behold Tuesday at 3:00 am I woke up to a raging ear ache and my throat hurt so bad I could barely swallow!  I seriously was in denial that I could be getting sick, AGAIN!!  I was so close to going to urgent care, but I knew all they could do was give me pain meds and some more anti-biotics and I would be starting from square one.  I decided to get some of my essential oils and mix something up to dull the pain so I could get some sleep.  My mix of tea tree and frankincense did the trick and I was able to sleep for the rest of the night.  In the morning I called my functional doctors office to see if I could get it, I knew it was a long shot as he is booked up months in advance (I happened to get in quickly on a cancellation).  However, I told the receptionist what was going on and if he could recommend something to get rid of this naturally, without further damaging my gut I was working hard to repair.  A few hours later I heard back and headed in to pick up the supplements and something called liquid silver to help with what was going on.  I have been diligent about my eating, getting right back on Paleo, since I have done it before I knew what to do, cut out sugar, added some low impact days to my workout week including walking and yoga, have been taking my supplements regularly, drinking at least 2 liters of water daily, and have been getting 7-8 hours of sleep each night.

 I am so happy to say that my ear cleared up and my throat no longer hurts at all.  I am feeling so much better, from a combination of eating Paleo and the supplements.  My digestion has improved, my skin looks really healthy, my energy is soaring, I am sleeping great and waking up feeling rested.  I go back in a few weeks for the results of my blood work and I can't wait to see what he says, I will be sure to keep you updated!  I also can't wait for another live blood analysis to see if any of the yeast has cleared up.  I know that I am finally on my path to optimum wellness.  I will again feel healthy, like I usually do!  It has been an unusual year for me, and it all started with the flu I got in the beginning of April.  If you have been getting sick a lot like I had been, I suggest that you find someone like the functional doctor that I saw, he is working with my body to get me back to my happy, healthy self!

I have still been getting my workouts in, and like I said I added walking and yoga into the mix for some lower impact activity.  I am taking it a little easy with the HIIT, for now, until I am sure that my immune system is back up to par!  However I am still getting my lifting in, and I love to do circuits.  Here is one of my favorite total body circuit workouts.  Remember, I am a personal trainer, but not your personal trainer.  Please consult with your physician before starting any new exercise regime.

Now it's time to link up!  Be sure to link back to your hostesses and follow in any way you can.
We are happy to have you!

Meet your Wild Workout Wednesday hostesses:

 

Angelena Marie at Angelena Marie: Happy, Healthy & Balanced // Facebook // Twitter // Instagram // Pinterest // Google +

Annmarie at The Fit Foodie Mama // Facebook // Twitter // Instagram // Pinterest // Google +

Sarah at Creating A Better Tomorrow // Facebook // Twitter // Instagram // Pinterest 

Amber at Coleman Fit // Facebook // Twitter // Instagram  // Pinterest

Thanks for stopping by today!  Have a wonderfully fit and happy day! 

 

The Next Best Thing...Healthy & Balanced

 Hi all!  I can't believe it's already mid August!  This year is just flying by.  I am working hard on my goals and feeling really great.  I have been consistent with my exercise and doing great at finding the balance I so need with nutrition.  I just potty trained my 2 and a half year old and she did great!  I am a proud mama.

As I mentioned above I am really finding my stride with staying healthy and balanced which really got me thinking about my past struggles and successes.  Recently I read a novel called The Next Best Thing, by Jennifer Weiner.  The title got me thinking about something that I do when it comes to weight loss...look for the next best thing.  I am a been there tried that girl, and the older I get, and hopefully wiser I get I have learned what really works the best for me and my body. I don't know about you, but when it comes to weight loss I have tried everything.  South Beach, Adkins, IIFYM, and most recently Paleo.  While I really loved the Paleo it was really hard to sustain with no whole grain carbohydrates.  Once I "fell off the wagon" with Paleo it was really hard to get back on that "wagon".  It made me do some soul searching and really listen to me, my body and what I want for myself.  I have learned through it all that what I need to do is eat a whole food based diet, allow for some balance with having some "treat" foods, drink a lot of water and workout with weights, HIIT training and cardio.  I don't know why I feel like I have to look to other things to really reach my goals when I know that I have what I need inside.

The biggest part of it all is being consistent.  This is something that I have struggled with in the past and I am working to make a priority in my life.  I know that if I am too strict with my eating at some point I am going to binge and then feel guilty about what I just ate.  I don't want to do that anymore.  I don't want a "label" to how I eat other than I eat a whole foods based healthy diet that is balanced and allows for treats when I want (that's a mouthful!).  I am ready to believe in myself because I know I have all the tools I need to get where I want to go.  Don't get me wrong I still want to learn and grow when it comes to nutrition, however from now on I am keeping it simple and trusting in myself.  I am so happy at where I am in my life and I truly want to help others to get to that place too.  I love my body, I am strong- in and out of the gym, and I really am happy.  Working out is one of the joys in my life and I want to eat to fuel those workouts and also enjoy a glass of wine with friends or take my daughter out for ice cream too!  I feel that life can be happy, healthy and balanced.  I will continue to work for the balance!  Some times you just have to eat the cupcake because life is short!
Have you struggled with this?  I would love to hear from you!

Take Your Health Back From The Food Industry

Recently I watched a video from Michael Pollan where he is discussing his new book called "Cooked", and one of his statements really stuck with me...and I paraphrase... What mattered most, more than nutrients or calories consumed when talking about a healthy diet and the health of someone is the fact that the food they ate was cooked by a human being and not a company.  (I highly recommend you watch the whole video, here)  He also talks about how food companies will cook with more fat, sugar and salt than you ever would in your own kitchen, but they do so in such a way that you become addicted to their food. The bottom line is that food companies don't care about your health, they care about making you addicted to their food so you keep coming back and spend your money with them.  This includes fast food companies and processed food companies alike. They spend so much money on "food" chemistry to get the formula just right so you become addicted.  It's no accident that "once you pop, you can't stop"!  If you are eating fast food and processed food chances are that you are addicted to these foods and will continue to crave them until you decide to take them out of your diet.  Before I move on I want to make one last point about sugar.  Recently I read a book by Dr. Mark Hyman called, "The 10 Day Detox" in which he discusses how it is not your fault you are addicted to these foods and mostly sugar.  He notes there have been studies conducted that show the pleasure center of the brain of lab rats when they eat sugar and when they are given cocaine.  It was found that sugar is 8 times more addictive than cocaine and when given the choice the rats always chose the sugar!  No wonder you are addicted...it is a chemical response in your brain, and you are set up to crave more and more.  To be clear I did not do the 10 Day Detox because I started eating Paleo, however they are very similar in that they cut out foods that cause addiction.  I found for me 3 weeks was the magic number!  I do think that it is a great starting point for anyone addicted to sugar.

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 So, how do you break this cycle of addiction?  Cut it all out of your diet (and when I say diet I mean your way of eating as the word was meant to be used) and keep it out of your house.  If you have read any of my previous posts you know that recently I have started eating Paleo.  It is working so well for me and all the cravings I had are gone, because I have cut out all processed food, grains and dairy and I only eat real whole food.  I am not suggesting that you have to go Paleo, but I do recommend that you cut out all processed food.  It is a hard process which took me about 3 weeks to fully get there and to really stop craving processed foods like breads, pizza, chips, cookies you name it, and I don't crave it.  Once my body detoxed from these highly processed and addictive foods I no longer craved them or am even tempted by them.  This is a huge step and has totally changed my relationship with food.  I feel like a fog has been lifted and I can see clearly how the food I was eating had power over me, and how I have taken that power back.  I now view food as fuel.  It is not meant to comfort, entertain or make you happy.  It is meant to fuel your body so you can live the best life possible

So what is next?  Get in the kitchen and start cooking! You don't have to be a gourmet chef to cook your own meals.  I am not a wonderful cook, but I know the basics and started there.  My husband and my mom are both actually a really great cooks and much of what I learned I learned from them.  If you don't have someone to teach you their ways use the internet to find healthy recipes, Pinterest is a great resource.  Try to find a healthy cooking class in your area to take a few lessons to learn the basics.  When I cook now, I choose my proteins and veggies and get to work.  For example last night I made turkey burgers, zucchini "pasta", pork chops, Brussels sprouts, and sweet potatoes.  This makes enough for my hubby and I to have for a few days.  It is nothing revolutionary, but they are all whole real foods that fuel my body. 

Now it is your turn to take back your health from the food industry.  Buy, cook and eat whole real foods.  You will be amazed how much better you feel when you make the powerful decision to stop eating foods that are made in a lab and how quickly the cravings and addictions dissipate and eventually disappear.  Trust me when I tell you that I used to be addicted to sugar in any form I could get it, I was even addicted to white processed foods as well, I can honestly say I no longer crave or am even tempted by these foods.  I know that I am creating a healthy body and a healthy mind when I fuel up with WHOLE REAL FOOD!

If you have any questions on this topic or need help with the process of breaking the addiction please feel free to send me an email or on Facebook.  I am here to help you find the best, healthiest version of yourself!