Even with the BEST intentions to eat clean and workout regularly, any Fit Mommy will tell you toddler food is a diet disaster. After all, you have to SHOW little Tommy how you take a bite of your pizza so you grow big and strong, throwing away those grilled cheese crusts is so wasteful, the end bite of that hot dog most certainly will lead to a ketchupy, mustardy drippy mess so you must take the first bite so your toddler can eat it (relatively) mess free, and a bite (or two....or three) of the "treat" your toddler earned seems deserved! Forget about the extra calories, we Fit Mommies know how to manage calorie consumption with diet and exercise, I am talking about SODIUM INTAKE! All of the hard work we put into diet, weight training and cardio will go completely unnoticed if we are retaining water like the Hoover Dam!
So how do we maintain the WILLPOWER necessary to jut say no? It is a battle I struggle with (and lose) almost daily. So this blog is not intended to tell YOU what to do, but rather to see what tricks you use to overcome the constant temptations. I will let you in on some I use, let me know if they work for you. However I think the best way to overcome the willpower is to be accountable to other Fit Mommies via this blog or any other workout buddy you have enlisted to keep you on the straight and narrow.
1) Drink juice - low calorie juice mixed with sparkling water. Tastes like a sweet treat and actually AIDS in flushing excess water weight out of your system rather than holding on to every last droplet
2) Who has ever heard the saying "Nothing tastes as good as being fit and thin feels?" Yeah, doesn't work for me either. My mantra is "Nothing tastes so good that it's worth carrying around on my rear" or "With the muffin comes the muffin top!" Sometimes, okay a lot of times, I already have the food in my mouth when I think of these quotes but......shoot, I am going to go print them out right now and tape them all around my house!
3. Throw whatever leftover it is - grilled cheese crusts, 1/2 a brownie your toddler didn't finish, etc. IMMEDIATELY in the garbage. Pour vegetable oil over it if you most - I know more than one Fit Mommy who has admitted to taking something back OUT of the trashif it hasn't been touched by anything they would considered contaminating.......you know who you are.........
These are just a few - I am going to start practicing them in earnest!!!! Let me know how you do and what elose works for you!!
Yours in Fitness,
One Fit Mommy
Friday, June 26, 2009
Monday, June 8, 2009
BBC Week 2 - Getting a Little Easier??????
This Fit Mommy had a little too much fun this weekend but nothing a week of clean eating an exercise won't take care of! This will be a bit more of a challenging week for me because I am travelling Wednesday thru Thursday and will not be home to make my own food. This just means I need to be proactive and pack healthy, portable snacks with me like almonds, apples, squeeze packets of almond butter - an make HEALTHY eating choices when I am out - such as salads with lean protein (DRESSING ON THE SIDE PLEASE!)
For you Fit Mommy's that are staying on track A BIG PAT ON THE BACK TO YOU!!!! Here is Week 2's menu, followed by YOUR SUPER SUMMER SHAPE-UP WORKOUT!! This menu is a little leaner on calories, so you get TWO OR THREE "extras"!
MEAL 1:
3/4 C oatmeal, 1 orange or banana (I must tell you, however, that this Fit Mommy has been substituting 1 whole egg and 2 egg whites, scrambled with a little cayenne pepper for the fruit, same calories and keeps me full longer because of the protein)
MEAL 2:
2 cups raw celery or 8 - 10 cherry tomatoes
MEAL 3:
1/2 baked potato
4 oz. chicken or fish
2 cups steamed spinach (YUM! My fave vege!!)
MEAL 4:
2 cups celery or 1 bell pepper
1 T natural almond butter
MEAL 5:
6 oz. grilled fish
1 cup zucchini
1 cup asparagus
3 cups mixed salad greens
The extras are still the same and don't forget to LISTEN TO YOUR BODY!! If you are feeling hungry and a 20 minute distraction isn't helping, eat a little snack!
Okay, as promised but a little late (sorry 'bout that!):
SUPER SUMMER SHAPE-UP WORKOUT!!
(all exercise do 2 to 3 sets of 12 to 15 reps except the plank - hold plank position for 60 seconds per set)
Walking lunge and bicep curl
Squat and shoulder press
Stiff legged deadlift and row
Plank
Bridge (or hip thrust)
Tricep dip
As you can see, the first three exercise are a combination of two exercises - allowing you to reap maximum benefits in less time. When done as a circuit (as I recommend so you keep your heart rate up) this workout can be done in 20 minutes. Now what Fit Mommy doesn't have 20 minutes? You can also do this at home. I only have a set of 15 pound dumbbells but they work great for everything in this circuit. I even put a dumbbell on my stomach to add weight resistance when doing bridges (lie on your back, weight on your stomach, and pressing into your heals, raise your booty off the ground - these help you tone that BIKINI BOOTY!!).
Happy training and healthy eating!!
Your in Fitness,
One Fit Mommy
For you Fit Mommy's that are staying on track A BIG PAT ON THE BACK TO YOU!!!! Here is Week 2's menu, followed by YOUR SUPER SUMMER SHAPE-UP WORKOUT!! This menu is a little leaner on calories, so you get TWO OR THREE "extras"!
MEAL 1:
3/4 C oatmeal, 1 orange or banana (I must tell you, however, that this Fit Mommy has been substituting 1 whole egg and 2 egg whites, scrambled with a little cayenne pepper for the fruit, same calories and keeps me full longer because of the protein)
MEAL 2:
2 cups raw celery or 8 - 10 cherry tomatoes
MEAL 3:
1/2 baked potato
4 oz. chicken or fish
2 cups steamed spinach (YUM! My fave vege!!)
MEAL 4:
2 cups celery or 1 bell pepper
1 T natural almond butter
MEAL 5:
6 oz. grilled fish
1 cup zucchini
1 cup asparagus
3 cups mixed salad greens
The extras are still the same and don't forget to LISTEN TO YOUR BODY!! If you are feeling hungry and a 20 minute distraction isn't helping, eat a little snack!
Okay, as promised but a little late (sorry 'bout that!):
SUPER SUMMER SHAPE-UP WORKOUT!!
(all exercise do 2 to 3 sets of 12 to 15 reps except the plank - hold plank position for 60 seconds per set)
Walking lunge and bicep curl
Squat and shoulder press
Stiff legged deadlift and row
Plank
Bridge (or hip thrust)
Tricep dip
As you can see, the first three exercise are a combination of two exercises - allowing you to reap maximum benefits in less time. When done as a circuit (as I recommend so you keep your heart rate up) this workout can be done in 20 minutes. Now what Fit Mommy doesn't have 20 minutes? You can also do this at home. I only have a set of 15 pound dumbbells but they work great for everything in this circuit. I even put a dumbbell on my stomach to add weight resistance when doing bridges (lie on your back, weight on your stomach, and pressing into your heals, raise your booty off the ground - these help you tone that BIKINI BOOTY!!).
Happy training and healthy eating!!
Your in Fitness,
One Fit Mommy
Thursday, June 4, 2009
On Track & Loving BBQ Season!!
This Fit Mommy is admittedly having a hard time on the BBC eating plan - I am a confessed chocoholic with a HUGE sweet tooth! However, I am satisfying that sweet tooth with a square (or two) of Dove Bliss Dark Chocolate (HEAVEN!!) AND still finding my figure responsive in part to the big does of protein, the healthy carbs (which, by the way, are mostly early in the day to ensure energy levels as the day progresses). I am leaning out and my wedding ring, which is ALWAYS tight on my finger, is now loose! I love it!
I blogged about the sea bass I was going to make and instead I decided to use my grill. I had these beautiful sea bass fillets that I marinated in a mixture of 1/4 cup maple syrup (low sugar), 1/4 cup orange juice (low sugar), 1/8 cup balsamic vinegar and 2 garlic cloves. I ended up marinating mine for a couple of hours since my husband worked very late, however be sure to marinate for at least 30 minutes. Grill 5 minutes on each side - DELICIOUS!!
I promise promise PROMISE to get my 20 minute strength circuit posted soon, however I hear the sounds of a screaming one year old so must rescue him from his crib - naptime for this Fit Mommy is officially over!
Yours in Fitness,
One Fit Mommy
I blogged about the sea bass I was going to make and instead I decided to use my grill. I had these beautiful sea bass fillets that I marinated in a mixture of 1/4 cup maple syrup (low sugar), 1/4 cup orange juice (low sugar), 1/8 cup balsamic vinegar and 2 garlic cloves. I ended up marinating mine for a couple of hours since my husband worked very late, however be sure to marinate for at least 30 minutes. Grill 5 minutes on each side - DELICIOUS!!
I promise promise PROMISE to get my 20 minute strength circuit posted soon, however I hear the sounds of a screaming one year old so must rescue him from his crib - naptime for this Fit Mommy is officially over!
Yours in Fitness,
One Fit Mommy
Monday, June 1, 2009
BBC DAY ONE
This Fit Mommy got off to a great start! Had my bowl of oatmeal, a banana and then was off for a hike. I did a hike with a very steep incline and power hiked it, running the downhill portion, finishing in about 1 hour 10 minutes. Then back to my car for Meal 2 - an apple. I didn't have time to make the brown rice OR squash for lunch so for Meal 3 I had a 96% lean hamburger patty (leftover from last night's dinner), 2 cups celery and TWO tablespoons peanut butter (my first extra, but it was too yummy!!). When I got home from running my errands I was hungry so I had another extra - 12 almonds. Still hungry, had anther extra - a large grapefruit. Then I had Meal 4, which for me was the squash I missed for lunch. I still haven't had my brown rice so I figured I am a little ahead, but this Fit Mommy is HUNGRY!! Sooooo, I scrambled up 5 egg whites (yet another extra).
Conclusion: this meal plan works best on days when you are not as active. On days when you are active you will need more calories (fuel for the furnace!) and your body will let you know. Listen to your grumbling tummy but make healthy, clean choices. Tomorrow I plan on a BIG extra since it is a weight day for this Fit Mommy - I am whipping up one of my yummy protein shakes to enjoy immediately after my workout and it will NOT replace one of my meals. I will, of course, have other extras throughout the day as needed. Off to make dinner, can't WAIT!! Lemon Garlic Sea Bass - yum! If it is s good as I hope it is I will post the recipe later (as well as a lighter weight routine to compliment this meal plan).
Yours in Fitness,
One Fit Mommy
Conclusion: this meal plan works best on days when you are not as active. On days when you are active you will need more calories (fuel for the furnace!) and your body will let you know. Listen to your grumbling tummy but make healthy, clean choices. Tomorrow I plan on a BIG extra since it is a weight day for this Fit Mommy - I am whipping up one of my yummy protein shakes to enjoy immediately after my workout and it will NOT replace one of my meals. I will, of course, have other extras throughout the day as needed. Off to make dinner, can't WAIT!! Lemon Garlic Sea Bass - yum! If it is s good as I hope it is I will post the recipe later (as well as a lighter weight routine to compliment this meal plan).
Yours in Fitness,
One Fit Mommy
One Fit Mommy's 21 DAY BIKINI BODY CHALLENGE!
This Fit Mommy ran in a half marathon this weekend. Despite having my training derailed for 3 weeks with an annoying illness, I completed it in not my best time but better than I thought I would. Now on to a different goal - BIKINI SEASON! Yes, I know bikini season is already among us but with all the time I have I spent running, thinking about running, thinking about missing my runs, etc. I didn't have the time (or energy) to add another goal. So my solution is a 3 week, kick butt training and healthy eating combination. This is NOT a diet - I don't like that word. It is a cleansing, detoxifying, anti-bloating super charged eating program!
Want to join me? It is really simple to follow and only 3 weeks, which is about as long as this Fit Mommy can devote to a regimented eating plan (what?? grilled cheese crusts aren't on this diet?) However, to make it even more simple for me, I cook and prep my foods a couple times per week (it also helps that my husband is also doing his own challenge, so we are eating a lot of the same foods - what a great opportunity to get your husband on this bandwagon too!). I portion my food into individual baggies and pack them in a small cooler I keep in my car for when I am on the go being mommy chauffeur or at the pool and my healthiest option is a mayonnaise laden Waldorf salad over greens.
My plan involves six mini meals throughout the day - TRUST ME - this really keeps your metabolism furnace stoked so you actually burn more calories in total. I have also added a simple 20 minute weight routine (remember weights vs. cardio - you do need BOTH) that is simple enough to even be done at home. And it's ONLY 20 MINUTES!! Okay - here is what week one looks like. I'll be doing this too so let's all keep each other motivated!!
MEAL 1:
3/4 C oatmeal (non-instant, but it doesn't have to be steel cut oats either, just don't choose the "quick cooking" or "instant" kind, my oatmeal takes 5 minutes in the microwave)
1 orange OR banana
MEAL 2:
1 apple
MEAL 3:
1/2 C rice (preferably brown)
4 oz. skinless boneless chicken breast (I grill up 2 or 3 at a time to last me through the next few days)
1 cup summer squash, chopped (I saute with some olive oil cooking spray, pepper and a *smidgen* of salt, this also tastes great cold the next day)
MEAL 4:
2 C celery
1 T natural almond butter (I look for the individual packets that usually contain 2 T per packet, lasts two days and is already pre-measured for you!)
MEAL 5:
6 oz. fish, grilled or broiled
1 C zucchini
1 C asparagus
3 C salad greens (serve the fish over these with lemon juice)
*I usually also throw the veges on the grill with olive oil spray, pepper and again only a *smidgen* of salt
MEAL 6:
1 C mixed berries (this is my favorite thing in the world, but it takes willpower to only have 1 cup!)
1 scoop casein protein (this really promotes muscle repair, strength building and helps stamina) -OR- 1/2 C cottage cheese
In addition, add one or two snacks or substitutions per day as needed. If you don't need one, don't eat one, but if you are doing a harder workout, your body will probably be telling you to eat more. Keep your snacks and substitutions around 100 calories. I usually add one to Meals 2, 4 or 6. Some ideas are 12 raw almonds (85 calories), an extra tablespoon of almond butter (90 calories), an extra piece of fruit (60 - 100 calories), hardboiled eggs (5 eggs, whites only is 85 calories or with yolks 1 large egg is 78 calories). Check back later for the 20 minute 3 week BIKINI BODY WORKOUT!! Good luck!
Yours In Fitness,
One Fit Mommy
Want to join me? It is really simple to follow and only 3 weeks, which is about as long as this Fit Mommy can devote to a regimented eating plan (what?? grilled cheese crusts aren't on this diet?) However, to make it even more simple for me, I cook and prep my foods a couple times per week (it also helps that my husband is also doing his own challenge, so we are eating a lot of the same foods - what a great opportunity to get your husband on this bandwagon too!). I portion my food into individual baggies and pack them in a small cooler I keep in my car for when I am on the go being mommy chauffeur or at the pool and my healthiest option is a mayonnaise laden Waldorf salad over greens.
My plan involves six mini meals throughout the day - TRUST ME - this really keeps your metabolism furnace stoked so you actually burn more calories in total. I have also added a simple 20 minute weight routine (remember weights vs. cardio - you do need BOTH) that is simple enough to even be done at home. And it's ONLY 20 MINUTES!! Okay - here is what week one looks like. I'll be doing this too so let's all keep each other motivated!!
MEAL 1:
3/4 C oatmeal (non-instant, but it doesn't have to be steel cut oats either, just don't choose the "quick cooking" or "instant" kind, my oatmeal takes 5 minutes in the microwave)
1 orange OR banana
MEAL 2:
1 apple
MEAL 3:
1/2 C rice (preferably brown)
4 oz. skinless boneless chicken breast (I grill up 2 or 3 at a time to last me through the next few days)
1 cup summer squash, chopped (I saute with some olive oil cooking spray, pepper and a *smidgen* of salt, this also tastes great cold the next day)
MEAL 4:
2 C celery
1 T natural almond butter (I look for the individual packets that usually contain 2 T per packet, lasts two days and is already pre-measured for you!)
MEAL 5:
6 oz. fish, grilled or broiled
1 C zucchini
1 C asparagus
3 C salad greens (serve the fish over these with lemon juice)
*I usually also throw the veges on the grill with olive oil spray, pepper and again only a *smidgen* of salt
MEAL 6:
1 C mixed berries (this is my favorite thing in the world, but it takes willpower to only have 1 cup!)
1 scoop casein protein (this really promotes muscle repair, strength building and helps stamina) -OR- 1/2 C cottage cheese
In addition, add one or two snacks or substitutions per day as needed. If you don't need one, don't eat one, but if you are doing a harder workout, your body will probably be telling you to eat more. Keep your snacks and substitutions around 100 calories. I usually add one to Meals 2, 4 or 6. Some ideas are 12 raw almonds (85 calories), an extra tablespoon of almond butter (90 calories), an extra piece of fruit (60 - 100 calories), hardboiled eggs (5 eggs, whites only is 85 calories or with yolks 1 large egg is 78 calories). Check back later for the 20 minute 3 week BIKINI BODY WORKOUT!! Good luck!
Yours In Fitness,
One Fit Mommy
Subscribe to:
Posts (Atom)
