Losing Sight Of Your Goals // Re-Boot

First of all, I apologize for TWO MONTHS of no posts. I have been alive and well at my daily lifestyle blog, California To Carolina, but I have horribly neglected this blog and I really need to get out of that bad pattern.

I think the main reason has been that I don't feel I've had much to share since my last few posts back in August. I'm still battling the postpartum weight {15 lbs to go!}, but I've definitely gotten in a rut of sorts...I've been at the same weight for a couple weeks now...I've definitely plateaued. And then of course, I'm fighting internally with my disappointment at how hard the weight is to lose this time around...how hard I am working...and feeling like it is just "unfair" that I have to kick my ass so hard to see results after pregnancy, when so many of my friends seemingly shrink right back down with little to no effort at all. I just want to be back in a pair of pre-prego jeans, damnit! {Is that too much to ask?} I feel at nearly 6 months postpartum now, I should be there. So I then have some moments of retaliation...basically saying "f*** it", I'm going to just eat what I want, drink my wine and throw in the towel {which of course, I really don't want to do, but sometimes my frustration takes over}.

So all that being said, I need to reboot. I need to get back on the motivation train. For the last several weeks, I've been doing a few classes at the gym each week, running with the kids in the stroller and just hitting the gym in general {when there is not a class I want to take}. So I definitely haven't "thrown in the towel" at all, but I know I'm at a point where I need to take it up a notch - in my exercise and in my diet.

Truth be told, my diet probably needs the most work. I'm always generally pretty healthy, but I have not been super-strict as I was a couple months ago when I started the meal prepping. I sort of got lax with that. My husband, however, did GREAT, and is down nearly 30 lbs {friggin' men}. I think seeing him lose the weight so quickly pissed me off even more! {No, seriously, I'm happy for him and glad I could get him motivated.} And then, of course, there is my infatuation with wine. I find that glass {or two} after a long day of watching the kids, cleaning the house and what-have-you, is so enticing and hard to give up. However, I'm at a point where I need to take some drastic measures...and I think cutting back on that {a lot} is something I really need to do. I think in the long run, not seeing the results I want with how hard I work pains me more than giving up wine for a little while. Lastly, I need to start up the meal prep again...there's really no excuse not to. I've got a date with the grocery store and my kitchen tomorrow.

Three months ago, I posted my stats for my tracking purposes. Here is what they were then:

Weight: 173 lb {Height 5'7"}
R & L Bicep {unflexed}: 11.25"
L Thigh: 22.5"
R Thigh: 21.5"
Waist: 33"
Hips: 40.5"

These are my stats now:

Weight: 160 lbs
R & L Bicep {unflexed}: 11"
L Thigh: 21.25"
R Thigh: 21.25"
Waist: 31.5"
Hips: 38.25"

So yes, obviously there has been progress. I've lost 13 lbs and almost 6 inches total in the last 14 weeks. I am happy that I've averaged a loss of about a pound a week, but I know had I been strict on myself the whole time, I could have done better. Well, it's time to do better. I still have my goal to have this weight gone by the end of the year. That gives me just over 9 weeks to knock off 15 lbs...which is a daunting task, but if I stay motivated, I can do it.

Anyway, in the last week, I've started adding running in {solo, so I can push harder} when Jake gets home from work in the evenings so he can handle the kids for me. I'm signed up for my first postpartum 5K race on November 1st.

And we will be in Myrtle Beach for Thanksgiving, so I am doing their Turkey Trot 8K.

I think running will help make a big difference in the coming weeks. Once DST ends, my runs will be in the morning before I help get Tanner ready for school...it will be nice to have them out of the way. I will also be adding some Insanity workouts into my routine, especially on days I can't get to the gym.

Anywho, I hope I'm not being a downer, it's not my intention...I just want to be raw and honest about this process - and the truth is, it's not easy and it's got its ups and downs. It's helpful to me and I hope maybe someone else out there struggling with weight loss might be encouraged to reboot as well.

Stay Happy & Healthy!

Meal Preparation 101

Hope y'all had a wonderful weekend! I felt like ours was rushed and busy, but I suppose that's how it's going to be for a mother of two boisterous boys and a newborn baby girl.

I did make sure to spend Sunday going to the grocery store for my clean foods and then prepping and storing my meals for the week. My husband is wanting to drop a few lbs too, so I made some extra so he would have some lunches for work this week.

Basically, I baked some chicken breasts and then chopped them into bite size pieces and stored them in 4 oz portions. I roasted some vegetables with olive oil, sea salt and black pepper and stored those in portions of around a cup each. I hard-boiled a lot of eggs since my meal plan involves a lot of egg whites. I also bought an extra case of eggs so we could still scramble, over-easy, etc. And finally, I baked some sweet potatoes and stored them in approx. 3 oz portions.

This is butternut squash, yellow squash and grape tomatoes. I first put them in a bowl and tossed with 2 tbsp EVOO, then spread them on my tin-foiled pan {also coated the tin foil with a little olive oil}, sprinkled some sea salt and black pepper over them and then roasted them on the top rack of the oven for 30 min at 375.

This is asparagus, zucchini and grape tomatoes. I did the same with these as I did with the squash mix and they also roasted for 30 min at 375.

Our veggie portions all nicely stacked in the refrigerator! They were later joined by the chicken and sweet potatoes. Oh, and don't worry, this picture made me realize the green lid wasn't shut tight, so now it is!

I am very excited to start this journey of eating clean and training dirty {hee hee} to accomplish my goals. Something feels very different about my efforts this time...I feel extremely motivated, more so than I ever have in the past, and I'm a pretty motivated girl. My sight is set on my first goal of getting the last of this pregnancy weight GONE and regaining some muscle tone along the way. I've been able to get back to the gym more now as well, and will be able to fully commit to a gym schedule in just a little over a week once Farrah is old enough for the childcare there. When I can't get to the gym, I am making sure to get a great workout in at home, whether that's Insanity, a good stroll with the kids or some weight training with the equipment I have. Oh, and on Saturday, I had my last bit of alcohol for a while. I really want to see some great results with this new eating plan and I know that cutting out alcohol is going to make a huge difference. I'm not sure how long I will cut the alcohol for now, but I want to at least get a good month in, and then maybe have it back in moderation. Of course, when training for the NPC Bikini competition next year, alcohol will be nixed completely.

Be sure to stop back in this week as I share my weight training routines!

The Plan - Losing The Pregnancy Weight

If you read my post from yesterday, you know that I have three goals to attain in the next year.

#1...Drop the last of the baby weight and get back in my pre-prego clothes.

#2...Train for and run my first half marathon {aiming for the Charleston Half Marathon in January 2015}.

#3...Compete in an NPC Bikini Competition. 

So first comes first, taking off this last 25-30 lbs of pregnancy weight. I'd like to reach this goal by or before the end of this year. In reading a lot about NPC Bikini Competition training diets, I've decided that the best thing to do is for me to eat very clean, as if I am already training for competition. I'm essentially working toward this goal anyway, so it never hurts to get started early. I've got a good bit of weight to lose and this is going to be what makes the most difference.

Here is how I will ensure a clean diet each week:

On Sundays and likely Wednesdays too, I will prepare many of my meals for the week. Mostly getting the chicken grilled and cut up into 4 oz. portions {I will have three 4 oz portions per day} and getting the veggies roasted and separated into portions for throwing on top of fresh greens such as spinach and kale, along with the chicken to make salads. Here is a sample day of the diet I am putting myself on to give you an idea:

• Morning: 500–1,000 mg fish oil and a multivitamin/mineral

• Meal 1: 4 egg whites, 1⁄3 cup steel cut oats topped with blueberries
• Meal 2: Protein shake with: 1⁄2 avocado, 15 g of protein powder, 1⁄3 cup blueberries and 1 cup kale and cinnamon to taste
• Meal 3: 4 oz chicken with 2 cups leafy green vegetables
• Meal 4: 1⁄4 cup nuts
• Meal 5: 4 oz chicken or tilapia with 2 cups green vegetables (your choice)
• Meal 6: 4 egg whites (at least 30 minutes before bed) or protein shake

Also:

• Take 500–1,000 mg of fish oil and multi-vitamin/mineral 12 hours after first dose
• Drink 5–6 liters of water per day
• Avoid alcohol
• Avoid table salt, but some sea salt is OK, but use sparingly (using spices is OK)
• Avoid sugar

It seems extreme, but I no longer want to waste time in losing the rest of this weight. Right now it is what is stopping me from getting where I want to be fitness-wise, so I want to 100% dedicate myself to this. Meal preparation is highly needed for success.

My workouts will consist of 30-45 min of cardio each morning, i.e. a run in the neighborhood. I will work one or two muscle groups per day with strength training in the gym or at home and do some HIIT each day for 20-30 minutes, i.e. a T25 or Insanity workout. I will rest one day a week, or do some hot yoga that day {Sundays}.

This is very similar to what training for the bikini competition will be like, so it will be good to get my feet wet and get a real dose of what it will be like. I can be a tad more lax in this phase of my goals than I can be once I begin officially training in January, but it's definitely not lax in comparison to what I'm doing now, so I know I'll see results if I keep with it...and I fully intend to.

As of this morning, these are my stats:

Weight: 173 lb {Height 5'7"}
R & L Bicep {unflexed}: 11.25"
L Thigh: 22.5"
R Thigh: 21.5"
Waist: 33"
Hips: 40.5"

Wish me luck in this phase, I will keep you posted on progress!

Favorite Pregnancy Snacks

As a person who generally has a good grasp on her fitness and nutrition, I'll be the first to admit that pregnancy is rough when it comes to cravings. I can't tell you how many times I've had a good lunch planned out and then when it came time to eat, could not stomach the idea of eating what I had originally had in mind. No, my body craved something greasy and carb-loaded instead. While I have given into this craving a time or two, I really have been cognizant about keeping healthy snacks around at home as well as at work. The easier they are to grab and go, the better. Here are some of my favorite snack options for pregnancy {and beyond!}

Apple Slices & Cheese

{via}

Almonds

{via}

Nonfat Plain Greek Yogurt & Fresh Berries

{via}

Lowfat Cottage Cheese

{via}

Wasa Crackers and Natural Peanut Butter

{via}

Obviously, you can see my cravings err on the side of dairy and sweet things. So I try to at least have my sweets mostly come from fresh fruit. I know too much dairy is not good, but when you are pregnant, protein is necessary for a healthy fetus, so I don't mind indulging a little on that end for now.

What are your go-to healthy snacks?

Updates on Fitness, Pregnancy & Life

I realize I haven't been over here since I announced my pregnancy pretty much. Going scarce was certainly never my intention with this blog and I plan to pick the pace back up again. If you follow me here, I hope you also follow over at Style Oyster, my lifestyle blog...I've been posting regularly over there as usual, so you can catch up on the goings-on, etc. there.

I'm 12 weeks pregnant tomorrow - so the hiatus may make sense knowing that bit of information. I'm now coming out of the first trimester and starting to feel a bit more like myself (plus a protruding belly) again.

It's definitely hard to write about fitness when you're pregnant. First of all, I can't be all prenatal fitness on here because I'm almost 99.9% sure that not all of my readers are pregnant. I don't want to bore them with info they don't necessarily need right now. Second, even though I've been going to the gym regularly still, I just haven't been feeling motivated and inspired with fitness. I feel I'm more just trying to maintain some fitness and avoiding gaining too much pregnancy weight as opposed to really hitting it hard, or trying new things. And third, as far as diet is concerned...as healthy as I'm trying to be...the first trimester always has me craving carbs to stave off morning sickness and it's a hard battle to win. Between that and my sweet cravings, I have no chance of being 100% health-minded this entire pregnancy.

All of that being said, I'm certainly not throwing in the towel. I make berry protein shakes in the AM, I get my ass to the gym in the mornings before work (which is more than I can say for a lot of pregnant women, or a lot of humans, for that matter), I pack healthy snacks for work and when I have the energy to make a nice family dinner, it's always a healthy meal.

Here is a picture I took of myself yesterday:

For the rest of this pregnancy, my goal is to keep up the gym regimen and watch my eating a little better than the first trimester had me doing. I think now that the nausea is fading out, I won't feel the urgency to just eat "something, ANYTHING" to keep from throwing up or passing out. {Gotta love this stuff, right?}

Being due in May, I know I likely won't be rocking a bikini this coming summer...I found this e-card to be quite appropriate for me:

Haha, there's always the following summer, right? At least I should be ready to kick it into high gear when 5K/10K/Marathon season kicks up a notch in the fall. I definitely plan on getting that half marathon under my belt next year...

Project: Fit Pregnancy

I am DETERMINED to have an ultra-fit pregnancy this time around...not to say that I went completely overboard with the other two...I gained 30 lbs with Tanner, and 45 lbs with Breckin {but ended at the same exact weight at the end of each pregnancy - do the math}. However, I recall letting myself have a lot of things "just because I was pregnant"...things that weren't beneficial to baby...just beneficial to my sweet tooth, such as slurpees {hey, the summers are HOT here!}, Skittles, ice cream, etc...you know...just extra empty calories.

But, let's get real y'all. I'm 30. This is my 3rd pregnancy. I may not bounce back as easily. In fact, I remember struggling a bit more after the 2nd than with the 1st. I made it, but I struggled. I don't want to struggle to lose unnecessary weight that could be avoided in the first place.

Here is a pregnancy weight tracker chart for week by week based on my starting weight:

Of course, I would love to stay in the minimum range...but the average range would be OK too. I'm 5 weeks along today and as of this morning on our new digital scale, I weigh 145.6, which puts me right on track.

I'm being careful this time to plan my meals so I don't just grab something like fast food in a pregnancy craving/starving frenzy. I'm eating a lot of protein-rich foods, leafy greens, veggies and fruit. Of course getting my calcium through things like skim milk, Greek yogurt and string cheese. And downing the water like crazy...I am trying to get way more than the recommended 8 glasses...more like 12-16! So far, it's helped me stave off cravings...though I know I'm only 5 weeks. 

And lastly, I'm exercising every day. I still hit the gym after I drop the boys off at school and that is the plan for the entire pregnancy. I hope I can maintain doing a lot of what I already do, with just a few minor modifications. Currently, I do 30-40 minutes of cardio, usually on the elliptical since it's easier on the joints, and then I do weight training. I also mix in barre classes a few times a week. Starting next week, I'll be walking the Cooper River Bridge twice a week while my son has his baseball practice nearby. Exercise promotes easier labor and delivery and of course a faster bounce-back postpartum.

I'm not in maternity clothes yet, but I'm waiting for it. Everyone says they show way faster with each pregnancy...I remember showing by like 11 weeks with Breckin! Crazy! I feel my pants get a little tighter in the waist, especially near the end of the day, so I know it's coming. I think maxi skirts and leggings are going to be my best friends. Thank God for fall and winter style!

Quinoa: Benefits & How I Prepare It

Quinoa {Keen-Wah} was discovered three or four thousand years ago by the Incas as a super-grain that was fit for human consumption. The Incas believed this grain helped greatly increase their warriors' stamina.

Here are some benefits of quinoa {via}:

1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.

2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids and may help you to lose weight as it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.

3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron some more of which include neurotransmitter synthesis, regulation of body temperature, aids enzyme activity and energy metabolism.

4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.

5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.

6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.

7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.

 

Another great benefit of quinoa that I have personally found is that it's versatile. You can use it in placement of oatmeal at breakfast - mix it with a little Greek yogurt and some fruit and you have a protein-packed dish. I use it in salads, sometimes in place of a meat source of protein, and I like to eat it as a side dish, or in place of pasta and rice in dishes like casseroles, or even a chicken Parmesan dish. 

Some people complain that quinoa is a little on the bitter side for their taste. Here's how I cook it to rid it of the bitterness:

1. I rinse the quinoa in a very fine strainer {the quinoa seeds are very tiny and will slip through a normal colander}.
2. I trade out a quarter or half of the water it cooks in with 98-99% fat free, low sodium chicken broth.

I have found my method gives it more of a flavorful taste, so eating it all by itself is bearable. Obviously, for breakfast dishes, I wouldn't go the chicken broth route. I might sprinkle a little Stevia over it and mix it with my yogurt, etc. for morning dishes.

If you've never tried quinoa, I urge you to give it a go. It's so incredibly good for you.
 

Still Tasty

In an effort to plan my meals better, I've started cooking batches of things ahead of time - i.e. quinoa, tilapia fillets, chicken breasts, etc.

I've found myself wondering the proper storage for these items once cooked...and how long they will be good for. I've of course gone to the internet as my answer source. Today, I stumbled upon an AWESOME site.

Still Tasty

You literally type in any kind of food...

...choose whether it's cooked or uncooked...

...and -voila!- you have your answer on the proper storage and length of time it will still be good to eat.

I told you, awesome, right?

Right now I'm eating some reheated quinoa and tilapia I made a couple of days ago. 

I feel my diet is where I need the most change. I am pretty good overall with my diet, but I do let myself indulge a little more than I probably should...and often it's due to lack of preparation. When I have my meals and snacks in a lunch cooler ready to go on work days, it makes it so much easier to stay on track.

Protein-Packed Power Breakfast

This turkey bacon and egg sandwich is a great way to start your day. It give you carbs for energy, plenty of protein and good fats. You will feel full and satisfied for hours.

NUTRITION FACTS

TOTAL SANDWICH

Calories: 290 | Calories from Fat: 130 | Fat: 15g | Carbohydrates: 26g | Protein: 21g
Protein Calories: 84 (29%), Fat Calories: 130 (45%), Carb Calories: 71 (26%) 

-BY ITEM-

THOMAS LIGHT MULTIGRAIN MUFFINS

Calories: 100 | Calories from Fat: 10 | Fat: 1g | Carbohydrates: 26g | Protein: 5g

(2) LARGE EGG(S)

Calories: 140 | Calories from Fat: 90 | Fat: 10g | Carbohydrates: 0g | Protein: 12g

(2) SLICE(S) BUTTERBALL EVERYDAY LOWER SODIUM TURKEY BACON

Calories: 50 | Calories from Fat: 30 | Fat: 4g | Carbohydrates: 0g | Protein: 4g

*Note: This breakfast is a great option for anyone, but unless you are also exercising regularly, I recommend only using 1 slice turkey bacon and 1 egg. I exercise for one hour five days a week, so these calories are essential for muscle growth and repair. Remember, food is fuel, not entertainment!

Lean Mean Green Machine

Well, the good news is I think I'm officially out of my little "funk". I've sort of sparked a sort of "gung-ho" mentality that I've really needed to get back into. I've cut out wine intake for now. I've been spending my gym shift mornings {before my shift starts} doing my weight training. Additionally, even though my diet was pretty good before, I've started to be a lot more conscious of anything bad I was doing, and doing my best to put a stop to it. I've also been trying to find more ways to work in the things that need to be in my diet more than they were. One way I'm doing that is with a green drink.

{source}

PB Banana Spinach Smoothie

2 cups fresh spinach leaves
1 banana {frozen is good, but slice before freezing}
1 tbsp. natural peanut butter
2 tbsp. vanilla Greek yogurt
1 cup skim milk
{Add a scoop of vanilla whey protein if desired}

Blend all ingredients until smooth. Pour, and enjoy!

The spinach flavor is disguised so well. The drink will be bright green, but tastes delish and it's a great way to get in some good nutrients, while feeling satisfied afterward.

{Easy} Healthy Recipes You Should Try

Menu planning is something I'm trying to become much better at...feeding my family at the end of a busy day is a crazy task when I don't have anything planned for dinner and end up flying by the seat of my pants. I've discovered THE BEST website for healthy meals...and the ones I've tried are SOOOOOOO yum! Even the boys approve. I love to sit down on Sundays, peruse the website and plan my weekly menu and grocery list.

Here are a few of my faves from Skinny Taste:

Cilantro Lime Tilapia Tacos

via

I make these tacos for dinner often. They are easy to make and use a few of the ingredients you are likely to have around the house anyway. I could definitely eat this once a week. My husband just loves it.

PB & J Yogurt

via

My boys absolutely love this for breakfast - and I do too! It's a guilt-free, yet very satisfying way to start the day. You could probably even make it the night before, cover it and pop it into the fridge to have a quick grab-n-go option for breakfast.

Grilled Chicken Sandwich w/Avocado & Tomato

via

This makes a great lunch or dinner. 'Nuff said. Looks yummy, right?

I encourage you to check out Skinny Taste - you won't be disappointed! xoxo

Meal Planning & Prep

The busy life of a mom, much less a working mom, can easily get in the way of clean eating efforts. Today, we are often on the go from here to there, from sun up to sun down. It's nearly impossible to stay on track with your nutrition without proper planning ahead of time.

My best, cleanest eating weeks are those where I set aside a little time after the boys have gone to bed, usually on a Sunday evening before the work week begins, to prep and package my food to be easily thrown in my lunch bag every day of the week. You will also find, you might save a lot of money this way, as you hopefully will spend a lot less on meals out.

Here's a peek of how I do it:

This week, my plan was to have a leafy spinach salad with cucumbers and grape tomatoes for lunch each day. {Some may prefer more variety, but I absolutely love this salad, so I have no issue eating it every day.}

I often make the salad in a very large Tupperware container I own:

And I spoon some into a smaller Tupperware dish to take with my in my lunch bag the next day.

I then make sure to have a small dish with my current favorite salad dressing in it. This is Newman's Own Lite Sesame Ginger...it is sooooooo good...and only 15 calories per serving. I make sure to take just a serving's worth.

Additionally, I like to have some good protein to go with, so I hard-boil some eggs to get me through the week {and a few extra for Tanner's lunches}.

As far as snack foods to get me through my long work days, I pack things such as string cheese, raw almonds, carrots, apples, grapes...just anything that is naturally low-cal and nutritious.

As soon as I'm done with prep, I pop a day's worth of snack and lunch into this super-cute lunch bag I found at Marshall's for $9.99:

Isn't it cute? I just love it. And it's the perfect size, like a purse. I plan on getting it monogrammed eventually. So everything goes in here when I'm done, and into the fridge. The next morning before work, I take it out, pop a freezer-pak in it and go.

As far as breakfast, I usually carve out a few extra minutes in the morning to scramble up some egg whites, top them with avocado and drizzle with hot sauce {to get that metabolism going!} If I don't have time for that, I make a whey protein smoothie...I'll have my personal recipe for you here on the blog soon.

How do you plan for a healthy week?