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“Baby Bumps & Barbells” by BodyBuilding.com

This is seriously one of THE BEST articles on fitness & pregnancy. I love the meal plan!


Baby Bumps And Barbells: How To Stay Fit When You’re Pregnant
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As long as all is well, there are no complications, and your doctor gives you the go ahead…there is no reason to NOT continue working out as you have before. You will obviously have to modify a few things along the way.

You don’t have to “eat for two”–you only need an extra 300-400 calories per day.

You don’t have to “take it easy” (if the pregnancy is uncomplicated)–you can continue your fitness routine with modifications.

 

My goal is to be as healthy, strong & energetic throughout pregnancy as I can manage. It’s best for the baby, and will make pregnancy & childbirth easier for me!

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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 🙂

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!!!

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

Jillian Michaels 6 Week 6 Pack

I am on Day 3 of this challenge. If I follow thru and do it at least 6 days a week for 6 weeks, then my last day will be Mother’s Day! Ohhh yeah! A *visible* 6 pack would be an AMAZING Mother’s Day gift to myself 🙂 I’ve always had decent tone, but it’s also always been covered up by a layer of fat.

I have taken “before” pictures, and I will take another set of “during” pictures before I do the first day of week 4 (so after 3 full weeks). I’ll also take “after” pictures on Mother’s Day. I will post them all then!

I know diet is a big part of why the human body holds onto fat. I’m still not eating a whole lot of flour, but struggling with cutting out sugar….man I’ve been craving some serious chocolate lately! haha.

The workout itself is great! I have done a lot of pilates over the past 2 years, so knowing proper form has helped a LOT. There isn’t as much cardio as the 30 Day Shred, but just enough to break a sweat for sure! My balance is still lacking some with lunges and side planks, but I’m already feeling some improvement with that!

I’m definitely excited about this DVD!