Week 6 Pregnancy Workout

Still feeling like myself I continued my workouts as usual and even going back to this video I still do the same type of workouts – sans the jumping action as much.

I always start with a warm up at some sort of intensity boost as he time continues.  I usually warm up at a 5 minute steady wattage and make it a goal to increase my wattage/speed for about 20 seconds then revert back to steady pace for 20 seconds and repeat for the duration of the session.  Here’s an example of what my cardio looked like at 6 weeks as well as today at 17 weeks.  If I feel I’m losing my breath or my heart rate is too high, I scale back a notch to catch my breath and try to keep a pretty even breath throughout.

Warmup: 5 minutes Moderate pace (approx. 5 out of 10 exertion)

Increase #1: 5 minutes +10 wattage/+1 speed increase

20 second increase / 20 seconds moderate pace – Repeat for 5 minutes

Increase #2: 5 minutes +20 wattage/ +2 speed increase

20 second increase / 20 seconds moderate pace – Repeat 5 minutes

Increase #3: 5 minutes +30 wattage/ +3 speed increase

20 second increase / 20 seconds moderate pace – Repeat 5 minutes

Increase #4: 3 minutes +20 wattage/ +2 speed increase

30 second increase / 30 second moderate pace – Repeat 6x (3 minutes)

Cool Down: 2 minutes moderate pace

Total 25 minutes

To view the video click here!

Below is a series I did that is quick and great if you are short on time but want to get some glutes and legs in a quick workout.

15 reps each exercise – repeat for 3-5 rounds

15 Plie Squats with lifted heels and leg extension

30 Bench Hops

15 Stationary weighted lunge dips (both sides)

Rest 30 seconds / Repeat 3-5 rounds

Total 12 – 15 minutes

 

Healthy is a state of mind

I don’t know about you guys but don’t like to start the new year with all of these resolutions on how I’m going to be a better me, be more fit, take more vacation, excel in my career and etc.  Now don’t get me wrong, its great to have a plan and a goal, however I feel like when I continuously press the reset button it sets me up for failure as I resort to that excuse time and time again knowing I can just “start over”.

That use to be me pretty much my entire 20’s and possibly even into my early 30’s.  However, I’ve come to this discovery through my own personal journey that being healthy and fit is a mindset.  I know that sounds cliche but let me explain.  For example, if you look at the week ahead and say, “ok, on Monday I’m going to eat healthy all week and on Saturday I’ll have a cheat day and do whatever I want”.  That mindset, will set you up for failure – at least it did for me.  I would over indulge on the weekends and it would start to roll over into the next week.  Why, because I looked at my life as a payment/reward system.  Like if you do this, then you get to have this.  With dieting I’ve come to realize that it doesn’t have to be so hard.  Now my mindset is simply, I’m going to be as active and eat as healthy as possible everyday.  Does that mean I don’t splurge on some meals?  Absolutely not, but the splurging becomes less and less and the desire to be healthy and eat healthy food becomes greater and greater.

Now I will say, there is a way of getting healthier gradually, like I did overtime or there is a reboot that works for some people.  I’m not one of those people, however it does work for some.  By a reboot I mean juicing or detoxing of some sort to rid your body of sugar and processed foods.  Honestly, once that step happens you path becomes that much clearer.  It takes approx. 10-21 days to rid your body of sugar and the addiction to sugar.  Once you’ve won that battle, the rest is just up to you to stay motivated to be healthy.  Anyone can do it.  Many people of all shapes and sizes have done it and continue to do it, you have to want to change and then you have to make gradual steps towards your goal.

Being active is a huge part of this equation as it helps to stay motivated and it helps to keep your focus.  When you are active you are also more likely to grab for the apple rather than the candy bar because you just ran 3 miles.  Starting out is the hardest part but establishing a routine and making a date for yourself to do something active.  For example, I will start each week and plug in classes I want to take or pre-plan my workouts with a time.  If I miss a morning workout, I vow to make myself do something in the evening and visa versa.  It’s balance and its dedication to yourself to improve your well-being.

 

 

Back from a virtual detox!

I realized blogging is a huge passion of mine.   I want to share my thoughts, ideas and tips to the world.  I want to be able to say things and do things that can not only help me – because it does help me to write – but maybe, just maybe someone will get inspired by something that I have shared and decide to change something for the better in their own life.  If not, I’ll keep the dream and alive and keep writing for my own personal enjoyment:).

The reason I stopped for a bit was I’ve had a bit of a busy life since my last post this spring!  I’ve gotten married, attended a lot of other summer weddings out of state, started a healthy snack ball business with my husband, moved to Brooklyn and all the while been working a full time job in New York City.  Life is good but very busy!  Because I had a lot going on in my personal and professional life, I decided to let my little creative outlet go the wayside for a while until I realized it was a huge part of me that was missing!  Since then, I’ve come up with a lot of new ideas for blog posts.  Hopefully they will inspire you to be more creative with your food or workout programs or just give you something to read if you want to know about me!

You can now start to look for regular posts so get ready!  I’ve got some great posts lined up including some new health food products I’ve recently discovered, some great new classes I’ve discovered for tightening the tush, tips on getting into wedding shape, 2017 NYC Marathon qualification, quiet life in Brooklyn, my new found love of acupuncture and REAL life examples of how it has helped me and of course, new recipes!

Excited to be back and hope you all enjoy the upcoming posts!  Happy Friday!!!

 

Get your fitness on and reduce your risks

My mom was diagnosed with breast cancer in December 2014 and I had a hard time coming to terms with the fact that I felt this type of cancer could have been avoided.  I’m a firm believer that fitness not only prevents obesity, illness and depression but it can heal in many ways.  The picture below is my mom and I planting flowers this summer on one of her good days undergoing chemo.  But there were a lot of bad days that went along with the good.  Fortunately having caught the cancer at an early stage she was able to stop it before it grew with chemo.  Now she is taking medication for the next 5 years that will help to stave off the cancer from growing back.

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My mission with this page is not only let people know what I learn along the way about health and fitness but to help those who need motivation, advice and inspiration.  I don’t want anyone to have to go through what my mom and many others have gone through.  If this type of cancer or other cancers have the slightest chance to be prevented, why not take every measure of action to prevent it?  Let’s be proactive and take control of our own health and destiny!

More and more studies are being published about how regular exercise not only helps with obesity, depression, anxiety, immune function, inflammation and etc. but it can actually help prevent certain types of cancers!  Imagine that?!?  I’ve recently come across this article that I had to share below!  My passion for health and fitness will continue as I continue to share with the world about how we can live better lives day in and day out.

http://www.cancer.net/navigating-cancer-care/prevention-and-healthy-living/physical-activity/physical-activity-and-cancer-risk

Until next time…..go out and get some exercise!

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Getting started is the hardest part….

People are always asking me how I stay on track with my eating and how I get motivation to workout so consistently.  The answer is you need the discipline, simply stated that’s the trick.  You need a goal, whatever it may be.  You want to start with a small goal and gradually add to it or set more goals once you have achieved your initial goals.  Start with working out an extra day a week or an extra 30 minutes or just simply starting.  Sign up for a new physical activity that you’ve never tried in addition to your regular workout routine.  You need to mix it up in order to stay on track.  no one wants to get bored with a fitness regimen, that’s the quickest way to give up on your goals.

I’ve counseled many friends and family and how to get started, that’s the hardest part.  Making that decision to actually start moving forward is the biggest step.  Once you decide to get started you can start making goals and checking them off.  The more goals you achieve, the more motivated you will be to stay the course.   Here are a few tips to get you started:

1.) Choose a time of day to workout and stick to it.  Some of us are AM fitness freaks and some of us are PM fitness owls.  Whatever your preference, set a time of day that works in your schedule so you can ensure you stick to it.

2.) Try something new.  Start by trying the pilates or yoga class at the gym you’ve always wanted to try.  Not only will this mix up your routine, but it will hold you accountable to show up to class:)

3.) Be active in some way at least 3-4 days a week.  Even if its for 30 minutes, try to get in some type of activity.  If you can’t go the gym, take a walk or try an online workout class.  Get your body moving and you’ll start to build up that motivation little by little to continue.

4.) Try cooking at home.  Rather than going out to eat for every meal, try eating at home and preparing your own meals.  This is the only way to ensure you know what ingredients are being put into your meals.

5.) Be conscious of what you eat.  Starting a food journal is probably the easiest way to get started.  Whether is downloading a food tracking app like MyFitnessPal or even if its just tracking what you eat in your phone or in a notebook.  This will start to hold you accountable and give you a better idea of what you are consuming daily, which can be extremely eye opening to some.

Start with these easy steps and you’ll be well on your way to transitioning into a healthier lifestyle.  Stay tuned for more tips!  Enjoy!

 

Meal prep made easy for clean eating

We all know it takes time to plan, shop and prepare meals for the week.  Some of us are limited on time with families, extra curricular activities, work and other demands calling our undivided attention all week.  Let’s face it, we are ALL busy people!

The worst part about meal prep is that it’s a little painful in the front end but the beauty is that it creates a lot of extra time later in the week.  By having my breakfast, lunch and typically my dinners planned all week I never have to stress about meals.  I know I’m getting all my macronutrients, in the proper portions, no matter what situation I find myself in that day.  So with proper planning early on, your life becomes much easier throughout the remainder of the week.  It’s like anything in life, if you fail to plan, you plan to fail.  Whether it’s business, your finances, your health or anything in life for that matter.  Planning makes all the difference.  You won’t regret the up front time it takes once you realize how it eases up your schedule later on.

I made this cold protein packed salad to pack for lunches to accompany my fish this week.  This total prep on this salad today was about 10 minutes because I already had the quinoa cooked and refrigerated.  When I make meals I make the large portions of the cooked ingredients so it saves on prep time and I can use in other ways.  I cooked this quinoa two days prior and sautéed in water with 1/2 of a vegetable bullion cube that contained 15g of sodium.  Great option to add taste without the added salt.  I added minced garlic and pepper for added taste.  After bringing it to a boil I sautéed it covered for about 10 min or until the majority if the water was absorbed.

Black Bean Quinoa Salad

I used the following ingredients and mixed everything in this large bowl above.

1 can low sodium organic black beans

1 can organic sweet corn

1 cubed cucumber

3 chopped Roma tomatoes

1 cup cooked quinoa (refrigerated)

2-3 tbsp Liquid Aminos (soy assume alternative with added nutrients and not all the added sodium)

Recipe above made 4 servings

The salad covers my macro nutrients in terms of complex carbs and some added protein.  I also wanted the additional protein so I added fish.  The only missing macro is my healthy fat.  Grab an avocado and you’re covered.  Generally I’d use 1/4-1/2 of the avocado with my meal, depending on the size of the avocado.

I baked 1 Ahi Tuna filet and 1 salmon (both wild caught and typically found in frozen foods)

Bake at 350 for approx 20-25 min.  For added flavor the below ingredients are a natural way to season.

1/2 fresh squeezed lemon

1-2 TSP fresh ground pepper

1-2 TSP garlic seasoning

Between the two filets I made 3 portions.  Paired with my salad I have a 3 fully prepared nutritious lunches for the remainder of the week!

 

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I hope you all enjoy!  Happy Prepping!