WWWWHHHHOOOOOOOOOOOO….

blowing-dust-off-a-bookOk. Now that we have cleared the dust off of this blog, I hope to be a special guest writer from time to time.
I started writing on this platform while I was pregnant with visions of a sleeping baby and an independently playing toddler, while mommy sits at her desk and formulates perfectly punctuated sentences that stem from clear and rational thinking. Then when the allotted time that I gave myself was up, we would return to story book time and riding our unicorn.

But, as it does, reality came. And the strongest lesson that I have learned from parenting… nothing goes the way you plan… set in and over a whole year goes by.

Don’t get me wrong. It’s been an incredible year. One filled with more personal growth than a single person can muster. Seriously faced with staring down two paths. One that sends me down the rabbit hole of mommy melodrama (I swear I am not trying to be dismissive… this sh*t is hard) or one that pushes, pulls, and stretches at every turn. I chose the latter with binoculars always eyeing the other side.

So here I am. I make no promises with the consistency of my posting, nor with the grammar that may be imposed from mommy-brain. After a bit of soul-searching from that latter path, I know a few things to be true. One of which is that I enjoy writing. I like to put my thoughts to paper and create.

And I do hope to do more of it.

Undereating… The new way for gaining weight

As a health coach a major problem that we see and try to combat in America is the obesity “trend” from our fast food nation. However, there is another rapidly climbing epidemic that I am seeing more and more.

Undereating in active women.

This is the case of many of my recent clients. You come to me,  finally frustrated because you simply aren’t getting the results that you are looking for in the gym. You’re busting your A** and still not feeling toned. And you want my help, thinking that I will tell you to put down the fork and sip some water… And your jaw drops when I tell you to EAT MORE!!!

Well guess what… You’re not alone. Oxygen magazine reported that up to 50% of active women are under nourished (FIFTY PERCENT)!! While in a recent survey by SELF magazine identified that 65% of their readers can be categorized as having **disordered eating patterns. And it’s no wonder. Obviously TV, magazines, and other media have been a major target for creating body image problems, but I can’t even head to the Health and Fitness category in Pinterest without being hit with unrealistic pictures of women in fitness. I literally had to boycott Pinterest for a while because I could see it creating unhealthy thoughts as I am trying to lose my weight in a healthy way and continue to love my body through the process.

I am not writing this post to continue to bash on women (because when we discredit those with great genetics or pick on those that have made the choice to enhance their looks, we are women bashing again…), or even to get into a tirade about body image in America (because I easily could) but rather to point out that you might not even realize that this is happening to you and isn’t healthy for you (mentally and physically), and most importantly, keeping you further from your goals.

Whether your goals are to lose a little weight or to “tone up,” you still need to maintain a healthy caloric intake and no one should go below 1,200 calories. Please use this calorie calculator to help you determine how many calories you should be consuming for a weight loss program. Also note the protein grams for you. This is especially important for anyone trying to lose weight or working out hard. And if you are working out with a high intensity more than 4 hours per week, you will need to eat even more than the number. (Please don’t hesitate to contact me with questions).

So please, join me! Pick UP the fork and grab another serving. Because if you are eating clean, nutrient-dense foods, you just might need to eat more of them.

And can I get an AMEN to that!

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** “Disordered eating can be classified as eating habits that women think are normal- such as banishing carbs, skipping meals and, in some cases, even dieting itself.” ~ SELF Magazine

Body After Baby and Why I am Getting in the BEST SHAPE OF MY LIFE

If you have read any of my recent posts, you may already be familiar that I have not been one of those women who have adored pregnancy. I wanted to be. Really I did. I thought I would be. And I have my moments, like when she is moving around, that I think this is pretty, freakin cool. I’m grateful for the opportunity to bond and connect with her before she arrives. But at the end of the day, you could say, I’m Over Being Pregnant.

I have been a long time advocate and professional in women’s health. I am all about empowering women through health and wellness. How we portray that can be tricky. When you slam pictures up on the internet, it can easily be taken two ways: motivating for some and self-depricating for others, usually more of the latter, especially if we don’t know where or how to start. Approaching health and fitness for women has to be done with care and precaution. I never want to alienate anyone… especially a new mom. We are going through enough as it is.

However, I will be quite clear: I don’t buy into women’s (or anyone’s) excuses to be overweight. Yes, genetics plays a role in our size. No, we do not all need to be a size 6 or smaller. However, embracing obesity (defined by the CDC as 30 lbs overweight or more) is unacceptable to me. When you embrace obesity, you are actually hurting yourself, your culture, and your gender. The health problems associated with obesity are insurmountable and this is the first generation where parents are predicted to outlive their children. NO THANK YOU!! When we embrace being overweight, we excuse ourselves from changing and that’s the message that we pass on to our children.

I don’t always vocalize this opinion loudly, because while obesity runs in my family (and I have lost family members to obesity), I, myself have never been obese. Even when I was carrying my extra weight, I was still in a healthy BMI and weight. So, I am fully aware that my statement above may seem like I lack empathy, but it lacks no more empathy than if I were to be ok with the other side of my family getting away with alcoholism because they are Irish.

For me, pregnancy has been very eye opening as to what carrying extra weight is like. While, I know I am growing a baby (which is awesome), it is still extra weight on my body. At my last weigh-in I had gained 29 lbs in 7 months and I weigh more than I ever have. That’s a lot of new weight for my body to adjust to. So, it’s no wonder that I have been tired, stiff, achy joints and muscles, back pain, hip pain, and S L O W. I actually have to contemplate things like how to get off of the couch, how to tie my shoes, or climb a few flights of stairs.

So here is why I have decided that I vow to get into the BEST SHAPE OF MY LIFE: Because I refuse to live my life that way. I refuse for my daughter to grow up with a mom that can’t run and play with her. I have taken advantage of my health many times. As a child, I was small, weak and unathletic. It didn’t bother me because I was skinny. Then in college, I started to work out. I felt stronger. I was no longer the weakling and I liked it. Working out empowered me. Then I became very comfortable with a maintenance level. Maybe we call it complacency, or maybe we just call it a shift in priorities at the time. My health and weight were good. I worked out. I was content. But now, after a glimpse of a life that is slower, more lethargic, heavier, I don’t want to take advantage of my opportunity to be in my best shape possible. I want to be the best me, not just for me, but for my daughter; for my family.

The life that I envision for my family is active! It includes Sunday hikes with the dogs, surfing and adventure sports, walking through cities as we explore, running and chasing each other at the park, Family 5Ks, lots of lessons in nutrition and cooking healthy foods together, and endurance through the days.

So if my body changes after this awesome baby or the next one through stretch marks or sagging boobs, so be it. But I refuse to excuse the baby weight and let it slow me down. Because the extra weight that we carry isn’t just in our bodies, it’s in our minds. And I have way too many other important things to worry about than my own self-guilt or body image. It’s just not worth it.

Let’s Document the Journey… Stay tuned…

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Favorite Smoothies… YUM!

I see so many smoothie recipes out there these days. It’s a popular, yet sensible thing to do. Grind all of your goodness up and take it on the go. I love it! The one ingredient that many people neglect in a smoothie is the protein. A key element! There is a lot of debate out there on how much protein one needs. Most experts will agree that 10-35% percent of our daily calories should come from protein, but that is a pretty big margin. How do you determine if you are ok at 10 or should be getting closer to 35? Protein does 3 things for the body:

  1. Boosts Your metabolism
  2. Helps with appetite control
  3. Assists in building lean muscle

So essentially if you are looking to burn fat, lose weight, or build muscle then you probably should be hitting the higher end of that recommendation.

The other concern with smoothies is that often times they have too many calories and too much sugar for the average American. So even if you are putting yummy, nutritional goodness into your smoothie, you must be careful that you haven’t built yourself a 700 calorie breakfast (unless you are trying to gain weight), or doused yourself in sugars (which will turn to fat).

Here are a couple of my absolute FAVORITE Healthy, High Protein, Calorie/Sugar Controlled Smoothies. In each smoothie, I start off with one serving of Herbalife Formula 1. It is a Healthy Meal, complete with heart-healthy veggie protein, fiber, and 19 essential vitamins and minerals. From there, every additional ingredient is bonus healthy!

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Oatmeal Raisin Cookie

Blueberry-Kale Mega Antioxidant

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Banana Bread

Sweet Heaven

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