November 28, 2012

More of what I've learned on Nutrition

Following the Insanity Meal plan: 
I was fairly strict on following the meal plan, which I really liked and it wasn't hard, and I definitely didn't feel like I was dieting! I was actually TRYING to get in enough calories each day considering how much I burned exercising and nursing. But I wasn't eating JUNK, I was eating healthy stuff; little to no sugar except natural sugars/fruit; protein with each of 5 small meals a day; lots of fiber; lots of veggies; all whole grains; and all meals are balanced with whole grains, lean protein, veggies, and healthy fat. I have learned a lot about nutrition. I honestly thought I knew a lot about nutrition before, but I had so many misconceptions about health. For example I thought all HOME-COOKED meals were healthy. WRONG!!! OMGosh. I loved to cook with cheddar cheese, sour cream, heavy cream, pasta, cream of chicken soup, cream of mushroom soup, fried foods, white flour, sugar, fatty meats, etc. 
FATS. Lets talk about good fats and bad fats. We need fat....good fat. About 10%-20% of our calories should be from good fats. For example Unsaturated fats like Avocados, Nuts, Olive Oil, Seeds, Canola Oil and things with Omega 3 like Salmon, Flax, etc.  Ok let's talk about bad fats. Saturated fats and trans fats (which cause heart disease) are found in animal products (meat and eggs), high fat dairy (butter, cheese, anything other than non-fat milk and yogurt , coconut and palm oil (anything that solidifies when cooled). Not to mention all that yucky pre-packaged processed stuff! We should have less than 10% of these fats in our daily calories. Lowering fat intake will help lose weight. But we need to really control intake of those Saturated and trans fats for overall and heart health! I use the olive oil mayo if I used any at all on sandwiches or mixed with tuna. If I eat eggs I do the 3:1 ratio 3 egg whites and 1 egg yolk. I now drink skim-milk, eat non-fat greek yogurt, and if I use cheese I use mozzarella, not cheddar. I use Avocados on sandwiches and dijon mustard. I don't use heavy cream or butter in my cooking anymore, sour cream, cream cheese, or creamy sauces.  And when I eat salad I use Olive oil and Balsamic Vinegar or a Vinaigrette. And I'm not even gonna talk about eating out, that's a whole different ball game.
Lets talk about FIBER. I didn't know anything about FIBER. I didn't know what had fiber in it!! Now that I am eating fiber all the time I realize what has it. PLANTS!!! Whole wheat, whole grains, cereal, vegetables, leafy greens, beans, legumes, fruits etc. I had never bought whole wheat english muffins or whole wheat tortillas before! Fiber helps you lose weight and helps digestion. My last week of Insanity I made some muffins. Whole wheat blueberry muffins with whole wheat flour, ground flax seed, and wheat germ in them. WHOA!! I swear that's what made me drop my last 3.5 lbs. in one week. Those things were packed with FIBER. Start reading the labels for will be amazed. 
Stay tuned for more on Sugar and Protien:) 

November 11, 2012

My Fitness Journey

  After my pregnancy I told my husband that I wanted to lose weight no matter what. I didn't care if I had to pay for a gym membership or whatever, I was determined to do it, whatever the cost. So I started looking around at gyms. YMCA was a little too...ghetto for me (at least the one here in phoenix) but still a good/cheap option, the other option was a club close by that we got a discount with through Robert's school, but they didn't take kids at the child care place under 2 years old. So that option went out the window. Then Beach Body came along. I knew I would lose the weight quicker than going to a gym every day. In the long run it would be cheaper. And I would have a support group, which I knew would be the most valuable part. I couldn't have done it with out my challenge group. So it was a no brainer. I bought the Insanity program and ordered Shakeology-the Healthiest meal of the day, for one month.  
I have always been skeptical about those people when you see their before and after pics. I honestly believed they were two different people and it was all a scam. Well who knows about them, but I have seen it work for ME and it was honestly miraculous to me. I couldn't believe how fast my body changed week to week. After my first week I started noticing changes. On average each week I lost about 1-2 lbs. doing the Insanity program through Beach Body and following the meal plan. I never missed a day working out. 6 days a week, 60 days. Each work out the first month was about 40 min and the second month some of the work outs go up to 60 minutes. 
 Let me tell you of the condition I was in before starting this program. I had had a baby 2 months earlier. I started out that pregnancy still with all my baby weight from my first pregnancy, about 30 lbs. I exercised on and off moderately but never enough to lose weight. In the 3 years between my kids, I never really lost weight, although I tried little things, nothing ever made an impact. During my pregnancy I stayed active, and ate healthy trying not to over eat like most pregnant girls do thinking and rationalizing "I'm eating for two!" So although with my pregnancy I gained about 31 lbs total, after I had the baby I was only about 5 lbs. more than before I got pregnant. Ok so here's my weight over the last 5 years: 120 when I got married, 164 at 7 months pregnant with baby #1 (Brady was 2 months early), 145/150 after baby #1 (Brady), 181 at 9 months pregnant with #2 (Catcher),  155 after baby #2, 130 now 4 months after baby #2. I still would like to get down to 120/125, so I'm not done yet:) But I went from a size 4, to a size 12, then 14, now back down to a size 4!!!! It is a miracle.
Anyway the a couple weeks before I started Insanity I started "working up to it". I knew Insanity would be tough and I couldn't start "cold turkey". I started lifting weights, running a little on the treadmill every day etc. little things to get my body slightly in shape before my Insanity challenge pack arrived in the mail. Regardless, my first day of Insanity was TOUGH! I think I almost passed out. literally. But I kept going. By week 2 I wasn't feeling like I would pass out anymore. By week 3 I felt like I could actually keep up pretty well. Week 5 was recovery week. Which meant an easier work out every day focusing more on muscle development. I got comfortable with that and then BOOM, week 6 killed me!!!! It was like I started all over again! I couldn't keep up, 60 minutes was a LONG work out for me! I wanted to give up and be done with 30 minutes still left! BUT I pushed through. I didn't think, I just kept getting up every morning, putting on my work out clothes and shoes, and pushing play. I just tried to keep up and do my best, pushing a little more each week. My consistent results are what kept me going. My challenge group kept me going. And the knowledge that my goal was so close...those size 4 pants, kept me going. And I am so proud to say that one week after I finished Insanity, I wore those size 4 pants in our family pictures, and I didn't think I would be able to only one week earlier. 
Stay tuned for more on what I learned about Nutrition in following my meal plan.... 

November 05, 2012

Before and After Insanity

Here are my Before and After pics!! I lost a total of 18 lbs. and 18 inches!!! 7 inches alone off my waist! And I couldn't have done it with out Beach Body, Insanity's Shaun T., Shakeology, Carson Carothers, Melody Anthony, Brittany Marlatt, Laura Sample, Robert Potter my wonderful husband and wonderfully patient children Brady and Catcher:) I feel amazing mind/body and spirit, I feel healthy, I have more energy and muscle and wearing size 6 again feels amazing! I had my second baby 4 1/2 months ago and I'm still nursing and going strong. After Catcher was born I was a size 14 and 148 lbs. Now I'm 130 lbs and still working on fitting into size 4, maybe in a few more weeks:) Thank you everyone for your support!!

 Before in my bathing suit

After in my bathing suit