Category Archives: Diet/Food

Fitness and Pregnancy!

As you can see, I have majorly slacked in posting on this blog! I am 9 weeks pregnant with my third child. This is my first pregnancy since I’ve become more dedicated to fitness 3 years ago. I have been homeschooling my oldest (Kindergarden!) and working my home-based business with ItWorks. Life has been busy!

I have learned a lot in the past few weeks about staying fit through pregnancy. This article on Bodybuilding.com is my favorite that I have come across so far. It is certainly worth a read for anyone trying to conceive or mamas who are expecting! For me personally, with the first trimester taking a toll on my energy levels, I have noticed that I need more rest days between workout days. Instead of one or two rest days per week, I am only working out every other day. I have lowered the intensity of my cardio a lot, and kept my strength training the same. Various kinds of push-ups, pull-ups and squats are my strength focus…I’m sticking with the basics to keep my muscle tone!

Diet and Pregnancy – I am obviously not restricting calories or trying to lean out at all. I am ordering my mochas as decaf… and of course making sure I take enough folic acid each day. There were two weeks where I had no appetite for anything remotely “heavy”…all I wanted was cold fruit, veggies and salad! Nothing else settled in my stomach very well. My appetite has since returned though, thank goodness! This Italian girl LOVES food! 😉 I am simply focusing on clean, whole foods (with the exception of mochas of course!) and I’m not paying attention to how many calories per day…just stopping when I am full!

Pilates and Pregnancy – Pilates is an AMAZING form of fitness during pregnancy! There are so many ways to modify each exercise and it is great for the core. I am going to keep my focus on various planks….especially after the 1st trimester is over, I am going to be very careful about avoiding any twisting-type core work, as I don’t want to exaggerate the separation of the rectus abdominis muscles!

Pole Fitness and Pregnancy – I have taken the advice of the lovely Veena at studioveena.com. For the first trimester, I am only doing tricks and inverts that I am 110% solid on, and not learning any new ones. Then for the second trimester, I will stop inverting all together. Third trimester–I’ll be keeping both feet on the floor at all times 😉 No more spinning or lifts until after baby arrives!

I have a blog devoted to this pregnancy, check it out — fitmamaofthree2013.wordpress.com

9 weeks with baby 3

Well, that’s all for now…I hope to post more about my fitness journey throughout pregnancy 🙂

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Fit-Tip Friday – Christmas Weekend!

So it is the day before Christmas Eve…are you BUSY yet?! Yeah, I thought so! I dunno about you, but I am not going to have much time for working out, so here is my plan for the weekend:

 

  • Today: 25 Burpees for every hour I am awake.
  • Christmas Eve: 25 Jump Squats for every hour I am awake.
  • Christmas Day: 25 Torso Twists for every hour I am awake (pictured/explained HERE).

 

Now, obviously I’m not gonna excuse myself from Christmas dinners with the family to bust out in a quick workout on the floor, haha. I do 50 in the following hour or something similar. This means if I am awake for 15 hours, I’ll get in 375 of each move in per day. 12 hours is 300, and so on… This is just something I thought of so I can get in SOMETHING while I’m on the go this weekend! Do something similar that works for YOU!

And MERRY CHRISTMAS!!!

Healthy Snacking!

I’m on day 18 of the Blogilates 90 day challenge meal plan. Cassey Ho at Blogilates designed the meal plan off of the Eat Clean Diet, specifically the Fitness Competitor “Cutting” diet plan, by Tosca Reno. I have learned a lot over the past 18 days, and I’m glad to say I’ve discovered a few new (to me) snacks that I will ALWAYS have from now on!

  • FRUIT. Of course this is at the top of my list…These are easily apart of my desserts now, as well as my pre-workout morning snack! Sliced up apples are my favorite. Apples, bananas, blueberries, grapes, cantaloupe, kiwi…the list is long! I’ve discovered that over-ripe bananas actually make an amazing ice cream too! (Recipe HERE!)
  • NUTS. Almonds, pistachios, walnuts, sunflower seeds, brazil nuts, cashews, hazelnuts….another long list here! Avoid nuts that are overly processed or are covered in salt. Being processed  destroys a lot of the nutrients. Look at the list of ingredients on the package…if it says anything other than the actual nuts, move on! “Raw” or “natural” on the bag is usually a good place to start.
  • VEGGIES. Raw celery, carrots, broccoli are great for on-the-go. My all-time-favorite is SWEET POTATOES!!! I slice them up, coat them in a little bit of coconut oil and BAKE the slices for 20 mins on 425°F. I will probably eat a sweet potato every day for the rest of my life since I discovered this slice-and-bake deliciousness. Seriously–go TRY it!!!

  • YOGURT. Greek low- or non-fat yogurt is the best! My favorite brand is Chobani. They have smaller 6 oz cups with fruit on the bottom. Tons of protein! If you are avoiding sugar in any form, go for plain greek yogurt. I also love getting a big container of plain greek yogurt to use in place of sour cream….yummmmm!
  • HUMMUS. Tons of protein, great for dipping veggies in!
  • GRAINS. Anything made of WHOLE grains is great. Try making your own granola bars (Recipe Example!) Whole grain toast is another thing I like to snack on in the mornings. (HERE is my favorite brand of bread!) Try making your own oatmeal cookie snack, like THIS. Or tasty banana muffins made of whole grains! I really enjoy these high protein yogurt oatmeal pancakes
  • OTHER. Hard boiled eggs are very easy for on-the-go. Cottage cheese is great– I eat 1/2 cup at the end of the day. This is a great snack when you are building muscle. (If the texture weirds you out but you still wanna give it a go, sprinkle some sunflower seeds in it.)

I hope this post was helpful 🙂 What are YOUR favorite clean/healthy things to snack on?

Why I hate scales

I constantly see women obsessing over the scales….I just wanted to give a different way to keep track of progress. Everyone is different, of course, but for me personally this is my experience.

I’m 5’2″. Yeah, I’m short 😛 If I don’t workout or eat well, I weigh 110 or so. My waist is 26 inches around, I’m a size 5 and I do not look or feel my most fit/toned. However, if I start up my pilates & pole dance/fitness regularly and eat a CLEAN diet of 1200 calories (or more) per day, this changes. I actually GAIN weight from the muscle I am building–I weigh around 113-116…but my inches go DOWN. My waist is 24 inches & I’m a size 3. So for me, I couldn’t care less about the numbers on the scale!

I measure myself once a month, maybe twice. I do both pilates & pole at home, never stepped foot in a gym! I hate Cardio, but I do it anyway…HIIT, maybe 3-4 times a week.

This has been my experience for 2 1/2 years. I look my best with a 24 inch waist, but I weigh more by 3-6 lbs. Crazy, but its how my body works.

Here is my challenge to you who are frustrated with the scale: ditch it for a week or two. Get a tape measure. Do some pilates. (I recommend Cassey on YouTube, search for “POP PILATES”). watch your size shrink! Isn’t that what we all want, to be smaller & toned? That is always measured in INCHES, not always in pounds. Pilates + Cardio will easily accomplish this. Ditch the scale & try it!!!

Happy Thanksgiving!

Eating Clean – Day 2

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90 days of eating clean thru the holidays. Yes I’m crazy, but I’m excited for what day 90 will bring! I am posting daily on our 90 day challenge blog, http://crankyfitness.tumblr.com …so for the first week we are focusing on cutting out SUGAR! Fruit does not count, nor does honey (in oatcake batter only) or agave nectar (sparingly). Next week, we are totally cutting out ALL flour and beef in addition to no sugar!

We plan on working out an hour per day, pilates & cardio…and pole strength every other day!

Here are a few pictures of some of the things I am eating each day. Breakfasts generally consist of eggs, oatmeal & fruit…I tried to get creative & mixed my oatmeal, eggs & banana together then baked it. Lunches are salads with roma tomatoes and tuna or chicken, with balsamic vinegar. Dinners SHOULD be chicken (or fish) with veggies….this week I’ve had chicken or egg burritos (with rice & tortillas, but we are cutting these out next week.) Snacks are fruit, yogurt, cottage cheese, and nuts.

I’ve been taking my multivitamin (Vitals), Greens & Thermofit (from katsays.itworks.net ) every day. Ohhhh the difference these supplements make!!!

90 Day Meal Plan + New Blog + MOVING!

Your diet is responsible for 80% of your physique. Did you know that? You can have good genetics and bust your butt in the gym, but unless you are eating a clean diet, you will never fully see all of your hard work in the mirror!

I am doing a 90 day meal plan from Cassey at blogilates. She hasn’t sent out the newsletter with the first week yet, but HERE is the grocery list. I can totally do this! It is going to be a little challenging to do through the holidays, but I am determined. I am going to start this 90 day meal plan on November 15th. Why the random start date? I am moving back to Georgia! November 15th is the official move-in date. We should have everything moved in and settled before the 15th though. The house is LOVELY. It is on a lake and it will have plenty of space for my pole 🙂 YAY for regular poling again!

Also, there is a one bedroom apartment downstairs, so we have invited my newly-wedded sister in law and her hubby to stay with us. She is doing this meal plan with me and we have a blog together [http://crankyfitness.tumblr.com] …we are going to post our measurments, vent about struggles/challenges, post pictures of our meals and our physical progress, etc… We will be through with our 90 days just in time for Valentine’s Day (also my sis in law’s birthday!)

We are STOKED about looking our best for the NEW YEAR!

Delicious! High Protein OATCAKES!

 

I have been cutting flour and sugar out of my diet for almost a month now. My husband and daughters LOVE pancakes in the morning… and since making all of that flour-filled goodness almost every day is just TOO tempting for me, I searched my favorite websites for an alternative. I am pretty sure I FOUND IT!

At just 136 calories per serving, and with so much flavor, you really can’t beat this for being a healthy, non-flour pancake! AND my picky hubby approved of these, so I know it’s gotta be good! 😛

High Protein Yogurt Oatcakes

Makes four servings of three pancakes (3-4”)

Calories – 136
Fat – 12 calories, 2g
Fiber – 1g
Protein – 11g
Carbs – 21g
Sugars – 9g

Ingredients:

  • 1 cup instant, one-minute, old fashioned, or steel cut Quaker oats*
  • 6 egg whites
  • 1 cup fat-free Greek Style yogurt
  • 1/4 tsp vanilla extract
  • 1/4 tsp ground cinnamon
  • 1T agave nectar, honey, maple syrup or sugar
  • 1/2 tsp baking powder

Directions:

  1. Put all the ingredients in a blender and puree.
  2. Coat a hot pancake griddle or frying pan with a little butter, oil or a non-stick spray.
  3. Pour approximate 1/4 cup of batter to make a 3-4” pancake. Flip over once the batter starts to bubble.

*Quaker Oats are the same nutritionally. They roll the oats thinner to make them faster cooking. So steel cut isn’t better than old fashioned or instant.

Approximate nutritional Information for 3 pancakes (1 serving).
[Each pancake is one Weight Watcher POINT.]

I used honey as the sweetener, if I had agave nectar on hand I would have used that instead… And rather than using vanilla extract & greek yogurt separately, I used 1 cup of Chobani brand vanilla greek yogurt (it has vanilla extract in it already).

Since I don’t eat a lot of sugary things anymore, these oatcakes were JUST sweet enough for me to eat without any kind of syrup. Between the honey and vanilla, I was very happy with how sweet they tasted. However, if you just can’t have a pancake without some sort of syrup & want something different, here is a recipe for a yummy syrup.

Pomegranate Syrup
If you don’t have pomegranate juice on hand, try orange, cranberry or acai berry juice instead. If the juice you’re using is bitter (like black currant juice) use more sweetener or add some apple juice.

Ingredients:

  • 1 c 100% pomegranate juice
  • 2 T honey or agave nectar

 

If you make these, or have any great breakfast recipes, leave it in the comments below 🙂 I would LOVE to hear from you!

-Kat

Ultimate Thermofit

Here is another AWESOME product that I’ve been taking… The average person will burn an extra 288 calories per DAY by taking this supplement 3 times a day. Here is the list of ingredients and the benefits of each! -Kat

Ultimate ThermoFit

  • Vitamin B12 – A water soluble vitamin. Helps boost energy level & speed up metabolism. Helps your body use iron fully & create red blood cells. Regulates the nervous system, fighting depression & stress. It is essential for healthy skin, hair, and nails. It helps in cell reproduction and constant renewal of the skin. Protects against heart disease by curbing and improving unhealthy cholesterol levels. Essential for healthy skin, hair, and nails. It helps in cell reproduction and constant renewal of the skin.
  • Chromium – This mineral improves your body’s insulin sensitivity, helping to reduce body fat & increase muscle mass. Helps to decrease LDL (bad cholesterol) & increase HDL (good cholesterol). Reduces amount of sugar in your blood.
  • Capsicum fruit extract – Antioxidant. This lowers triglycerides in the fat deposits in blood corpuscles. This not only burns extra calories, but also energizes the metabolism. Prevents blood clots. Prevents carcinogens from mixing with DNA.
  • Raspberry Ketones – increases secretion of adiponectin, which aides in catabolism of fatty acid.
  • Acai fruit extract 5:1 – Antioxidant. Neutralizes toxins in the body. Increases metabolism.
  • Green tea leaf extract – antioxidant. boosts metabolism. supports immune system. enhances the production of adiponectin, which leads to burning fat.
  • Guarana seed extract – memory enhancer. boosts energy & mental alertness.
  • Bitter melon fruit extract – prevents cancer. controls blood sugar levels.
  • Dandelion root extract – Aides in lowering LDL and triglycerides while increasing HDL. Because of its positive effects on the liver and digestion, dandelion root may help boost the effectiveness of other vitamins, minerals and nutrients. Provides B vitamins, which stabilizes mood & fights depression.
  • Gymnema leaf extract – controls sugar cravings.
Here is what I’ve noticed personally while using this product: I started taking this twice a day when I began eating cleaner (10 days and counting!) and adding cardio into my daily routine. I don’t feel like I NEED soda or desserts like I normally do when trying to eat cleaner, so the sugar cravings are much less. I have already noticed a big difference in seeing fat disappear & seeing more visible muscle tone, especially in my tummy! YAY abs!!! I can’t WAIT to see the results after 30 days. 

Check out ALL of our products at: http://katsays.itworks.net

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Email Me for more information at: katsays.itworks@gmail.com

Menu this Week!

Along with working out everyday (30 Day Shred), I’ve been doing well with drinking tons of water & not so much soda… I actually almost made it 7 whole days without a single Dr Pepper! That is impressive for me. I wish I hadn’t given in! I still haven’t had nearly as much as I used to though, so YAY!

I’ve decided to revamp our groceries and meals for a week. I hope to make this a lifestyle change, but I seem to do well with starting with structured, short-term goals…baby steps are my friend!

I am cutting soda & alcohol completely out of my diet, along with refined flour (breads & pastas), fast food, fried snacks & sugary dessert type snacks. The hardest parts for me will be soda, ice cream, hitting up the drive thrus & of course my favorite…PASTA! (…okay, so that makes pretty much everything but bread and alcohol a “hard part”, lol…sheesh.)

Here is my plan for this week!

Breakfast: Veggie Omelet w/ side of fruit [OR] Oatmeal w/ fruit

Lunch: Spinach Salad loaded with veggies

Dinner: Chicken w/ brown rice & veggies [OR] Tilapia & sauteed veggies w/ brown rice

Snack/Dessert Options: Baby carrots, string cheese, apples, bananas, greek yogurt topped w/ granola, 75%+ organic dark chocolate bar

Drink Options: WATER, WATER & more WATER! Orange juice (no more than 1 cup per day). Almond milk (Plain & Chocolate…it’s actually pretty good!)

I am snacking throughout the day in between meals on fruits and veggies… so far so good! Little by little, I am really hoping to start replacing all the junk me and my family have been eating with beneficial things. I have a couple of recipes I am going to try too. One I saw on a friend’s culinary blog, how to make your own granola… the second is making your own banana chips! Mmmmm… 🙂

Wish me luck!