FITspiration Lifestyle Tip #7: Self Love & Acceptance

Wow, has it really been almost THREE months since I updated about the last FITspiration Lifestyle Tip ? Oops, I swear my blogging is going to get much better now that I have survived the 1st trimester of this pregnancy.  *the struggle is real*

Today's blog post is so important: Self Love & Acceptance

"Talk to yourself like you would talk to someone you love."

First thing I want to talk about is self love and ultimately, positive self-talk.  Imagine how you talk to your own child. To your mother. Your best friend.  This is how you should speak to yourself.  As women, especially as mothers, we tend to be our worst critics.  It's ok to make mistakes and it's ok to fail.  When your child makes a mistake, do you say "Gosh, you are stupid!  Just give up!"  (I hope not!)  No, you probably say "It's ok sweetie, just try it again.  You can do this!"   Talk to yourself in that same loving way, and encourage yourself to be and DO better.

This is so much bigger than we know.  My inspiration to commit to this lifestyle has always come from my daughter.  I want to show her that it's healthy to love yourself the way God made you.  That nourishing your mind & body is important in overall happiness.  As she gets older, I try to be more mindful of the things I say about myself in front of her.  I know that her self esteem may very well depend on it. I want her to love and accept herself as the unique, beautiful creature that she is.

When trying to eat healthier, you begin to replace unhealthy foods with the nutritious ones.  I use this same approach when it comes to self love: replace negative thoughts/talk with positive affirmations. Here are some examples.

Found here

Losing 25lbs doesn't happen overnight.  There are daily habits and decisions that you must choose in order to achieve your goal.  This is a similar approach to positive self talk, it takes practice to cultivate this good habit.  Write down 3 things that you love about yourself.  Keep that list in your wallet, and when you're having a bad day; pull that note out and remind yourself that you are worthy.

The second part of this is Acceptance.  Part of loving yourself is to accept things that you cannot change.   Accept your past mistakes and choose to move forward.  Don't let the past define who you are today, and who you want to be tomorrow.  Instead of wishing you had something you don't have, focus on embracing what you do have.  That doesn't mean you settle for less, it truly means to accept things you cannot change while working towards a happier, healthier you.

Next to setting a healthy example for my daughter, this journey of health and fitness has truly made me feel good about myself. Having extra energy from nourishing my body with healthy food has been far better than feeling bloated, groggy, and BLAH from eating junk.  Challenging myself by making short-term goals and actually achieving them (30 second plank!) has boosted my self confidence and made me feel like I can do anything I put my mind to.

I hope you can take sometime today and look in the mirror and say "I love you.  You are enough."  To the reflection that stares back at you. 

Time to spill the beans...

I'm pregnant with baby #2! Due May 2015

That's what I've been up to the last 3 months.  It's such a blessing and our family is so excited to expand our family! 

8 week ultrasound

With that being said, I have to be honest and share that the last 3 months have been quite the challenge.  As with my pregnancy with Sofie, I got hit hard with what I refer to as "The Nausea Monster" (Nausea ALL day. Beginning 30 minutes after I wake up until I go to bed) in addition to my very active toddler not napping at all for the first 6 weeks. *Wooosahhhhh* 

Luckily, the napping has gotten better. Some days she will skip it, so I try and roll with it as best as I can. Nausea seems a little better, and deep down I'm relieved to have it as a reminder that my body is working hard to nourish and grow a healthy baby. 

It's been so much fun talking to Sofie about the new baby.  She came with us to our first ultrasound appointment and pointed to the screen and said "Baby! Baby!"  It melted both of our hearts!

Here are some awesome reveal pics that we included on our last photo session with our amazing photographer, Monique Hessler.

Can I also just say what a relief it is to finally share the happy news? I'm excited to share with you this new chapter in our lives.  I have been doing my best with fitting in my workouts and trying to eat healthy.  I thought it would be easier to say no to all the junk, but sometimes pizza is the only thing that will settle well with this awful nausea.  The struggle is REAL! That will be it's own blog post, trust me!


I am also working on getting my new website up, and am really exciting about things to come!  Keep an eye out for www.FITspirationMom.net  

Chicken Lettuce Wraps

I found one of my new favorite recipes. Can you say YUM?  Here is where I found the recipe.

Chicken Lettuce Wraps

Ingredients:

1 TB olive oil
1 pound ground chicken(or turkey)
2 cloves garlic, minced
1 onion, diced
1/4 cup hoisin sauce
2 TB soy sauce
1 TB rice vinegar
1 TB freshly grated ginger

1/2 C carrots, diced
1 tsp Sriracha,(or to taste)

1 -8-oz can whole water chestnuts, drained and diced
2 green onions, thinly sliced 

Sea salt and black pepper, to taste
1 head butter lettuce

Directions:
1. Heat olive oil in a saucepan over medium high heat. Add ground chicken and cook until browned, about 3-5 minutes, making sure to crumble the chicken as it cooks; drain excess fat.
2. Stir in garlic, onion, carrots, hoisin sauce, soy sauce, rice wine vinegar, ginger and Sriracha until onions have become translucent, about 1-2 minutes. Stir in chestnuts and green onions until tender, about 1-2 minutes; season with salt and pepper, to taste.
3. To serve, spoon several tablespoons of the chicken mixture into the center of a lettuce leaf, taco-style.


Managed to have enough for lunch the next day too, which is always a plus.

Don't forget to use your favorite hot sauce!  Cholula anyone?

Until next time,

Lex

FITspiration Tip #6: Eating Clean in Moderation

I have really enjoyed talking more about each FITspiration Lifestyle Tip individually.  It has been a good refresher and has helped me reflect on the things I have learned through trial and error.

Today's post will hopefully help guide those of you asking about my meal plan.   Though I am no nutritionist (I did take a few classes!), I have researched and learned from experts and found what works for me.  Currently I am trying to maintain my weight, but get more definition.  So my calorie intake is much different than a year ago when I was trying to lose excess weight.

 It's important to understand that each person should have a different way of eating depending on their goals.  To lose weight, of course you need to focus on a caloric deficit. Click here for an awesome calculator to determine how many calories you should be consuming based on a few pieces of information.  If you have lost weight and are looking to get some muscle definition, you do NOT want to restrict your calories.  Your body needs protein, complex carbs, healthy fats and enough calories to support lifting heavy weights.  With that being said, here are a few points I have come up with.

1. 80/20 rule 
I may have Maria Kang (no excuse mom)to thank for hearing about this concept.  Basically, I focus on making healthy meal choices 80% of the time.  If you are like me and have a big sweet tooth, it's probably best to plan for the 20%.  Friday nights meant 3 things for me: Pizza, wine, and dessert. I gave me something to look forward to all week! Life should be enjoyed.

1. Eat smaller portions, more often.

I tend to "graze" throughout the day and always eat something at least every 2-3 hours. So about 5-6 meals.  This is important in maintaining your blood sugar, keeping your metabolism strong, and fueling your body with the energy you need to get through your day (and your workouts!). 

I also believe that it helps avoid over-eating.  If you eat breakfast at 6:30am and eat lunch around noon, you are probably starving by then and have a higher chance of over-eating.  Having a snack in between (maybe around 9ish) will help hold you over, and help you make healthier decisions once lunch time rolls around.

2.  Eat whole foods; limit processed junk
Confession:  I do not "eat clean" 100% of the time.  I aim to limit processed food and nourish my body with whole foods.  What is this "whole foods" concept? Here is the definition per google:

"food that has been processed or refined as little as possible and is free from additives or other artificial substances."

Fruits, veggies, whole grains, legumes, etc.  I would add meat(organic) to this list.  Boneless, skinless chicken breast is preferable to a McDonald's chicken nugget.

It's really scary how the food industry has changed in the last 20 years.  According to The Non-GMO Project about 80% of conventional processed food contain GMO's.  Genetically Modified Organisms do not belong in our food.  Something created in a lab can't be healthy for you.  Read your labels!

3.  Protein, Carbs, & Healthy Fats

Here is my generalized answer to anyone wondering about my meal plan (perhaps I will do a more detailed post another day)  As I mentioned before, I am no professional and I do this to maintain a healthy lifestyle. I don't track my macronutrients or carb-cycle, only because I don't know enough about those concepts (hmm, add it to my To Do list)  This is just something I have found that works for me and my family.

For every meal (especially the "main" ones: Breakfast, Lunch, and Dinner)  I make sure I eat a lean protein, complex carbohydrate, and a healthy fat. I have a three separate lists to help me choose these items if I need to switch it up. Here is an example of one day:

Breakfast (6:30am)- Overnight Oats
 Chocolate Whey(Protein), Oatmeal & Fruit(Carbs) Ground Flaxseed(Healthy Fat)

or

Scrambled Egg Whites & Turkey Bacon (Protein) Sliced Avocado(Healthy Fat) and 1/2 cup Fruit(Carb)

2nd meal(snack after my workout-9:30ish)
Quest Bar (Protein) and Banana (Carb)
*This is perfect because I am usually on the go with my little tot*

Lunch(12:30ish)- DIY Burrito Bowl
Grilled Chicken(protein) Quinoa(complex carb) and Avocado(healthy fat)

4th meal/2nd snack(around 3:30ish)
Handful of mixed nuts(healthy fats),  1 hard boiled egg(protein) and Mean Green Juice (so many good carbs and vitamins)

Dinner(around 6:30-7ish)-Quinoa & Ground Turkey Stuffed Peppers
Ground Turkey(protein) Quinoa & Bell Pepper (carb), cooked in Olive Oil(healthy fat)

Optional 6th meal(if you had an intense workout or you're just hungry):
1/2 C of cottage cheese with salt & pepper to taste (yay protein!)


There ya have it!  Bottom line: this isn't a "diet" with an expiration date, it is a way of living.  Healthy eating is something that will always be a focal point, especially as we approach the holidays, celebrations, and the like.  Eating healthy 80-85% of the time allows for those occasional indulgences, but doesn't completely compromise being healthy in the grand scheme of things.


I really hope this helps you on your journey to a healthier, happier YOU!

Until next time,

Lex

"Attitude is a little thing that makes a big difference." ~Winston Churchill

I think I should write this quote on a few post-it's and stick them all over the place.

Real talk: My 22 month old has decided to quit napping (she has been down to only 1 nap since 11 months old).  Sure, it could be a phase. Yes, I am giving her "quiet time".  Thankfully, she is going to bed a little earlier too.  After throwing myself a pity party for the last week or so, and having the opening line be "Hi, how are you? My toddler stopped napping!"  "Hey, how's it goin? My toddler stopped napping!!!" *womp womp womp* I decided that I need to get my mind right and focus on having a better attitude about this new change. #ownit Motherhood at it's finest.

You know what they say, "expectation is the root of all heartache"  (and by "they" I mean Shakespeare).  That's a hard lesson I keep re-learning as a mom.  Heck, as a human being.  Expecting things to go as planned, or as I envisioned.  In other aspects of my life, this is something I continuously struggle with.  Expecting a certain person to be a particular way.  Expecting to be "bikini ready" the summer after I gave birth.  Expecting my daughter to take a nap after play time, swimming, and being awake since 6am.  Expectations can be tricky.  The key is to have realistic expectations.  Hope for the best, but expect the worst.  Amen to that!

I also believe the universe is telling me to slow down, I have been sick with a sinus infection since hubby got back from his trip (welcome home babe!)  So I have been resting and putting my pride aside and asking the grandparents for help.  Truly blessed to live near my parents and in-laws, they jump on any chance they get to see their grandbaby. Hopefully I will nip it in the bud ASAP! **listen to your body**

So that's what I have been up to!  Pity party is over....for now. ;) On a happy note, maybe she will wanna snuggle her dearest mama more often

Watching "Finding Nemo" for the umpteenth time ;)

 I've been working on a post about FITspiration Lifestyle Tip #6: Eating clean in moderation. My goal is to also post another recipe.  

As requested, I am also starting to post some of my favorite exercises.  These can be found on my Instagram: FITspiration_Mom and on my Facebook page.

Here is an example:

If you have questions on how to do a particular exercise, check out www.bodybuilding.com

Hope everyone is having a great day

 TGIF!
Lex

Tilapia with Kale and Tomato

You know I love me some Shaun T. ♥

This recipe is straight from the T25 recipe booklet. It's not only healthy and full of flavor, but super easy and quick to make. Yesssssss!

Tilapia with Kale and Tomato

Ingredients(for 2 servings):

2 (6 oz) raw tilapia filets

Sea salt, to taste

Ground black pepper, to taste

2 tsp extra virgin olive oil

1 clove garlic, finely chopped

4 cups fresh kale, chopped

1 can of diced tomatoes, with juice

Directions:

1.  Season both sides of tilapia with sea salt and pepper.  Set aside

2. Heat olive oil in large skillet over medium heat.  Add garlic and kale, stirring frequently for about 1-2 minutes.

4. Add tomatoes with juice. Stir and bring to a boil. Reduce heat to low.

5. Place tilapia on top of kale mixture and cover to cook for about 1 minute. Gently turn tilapia over and cook for additional 2-3 minutes (or until cooked through and flakes easily with a fork)

6.  Remove from heat and ENJOY!

We always make a side of quinoa to compliment this amazing dish, and usually end up using diced tomatoes with green chiles to add a little kick (and maaaaybe some cholula)

And yes, even my *almost* 2 year old loves it.  This makes me super happy, because I'm always worried about her getting enough healthy fats.

That does it for today's post, until next time!

Lex

FITspiration Lifestyle Tip #5: Accountability & Progress

Well, hello, hello!  Today I want to talk more about FITspiration Lifestyle Tip #5: Accountability & Progress.

If you have decided to set some health and fitness goals for yourself, the first thing you want to do is share them with your support system!  If you keep it to yourself, you are more likely to give up and change your mind.  *confession* When I decided I wanted to make a goal of doing ONE pull-up...I didn't even tell my hubby for at least a week!  I kept thinking to myself "Is this really possible?  What if I can't do a pull-up and then I will feel embarrassed."  Don't let your thoughts get the best of you, it's about trying your best.  Even if you don't achieve it today, you will become stronger and learn new skills along the way.

Last fall, I remember looking in the mirror one day and feeling depressed and exhausted from being unhealthy(no exercise and 20/80 rule!), I turned to my hubby and I pleaded with him, "Please, please help me stay on track! Even if I get mad at you in the moment, remind me this is what I want.  This is what I need to feel better about myself."   When I wanted to skip a workout or eat something unhealthy because I was having a "bad day", I turned to him for that reminder. Support systems are amazing!

The next thing you want to do is get a fitness/food journal!  This can be a small notebook (I like writing things down) or you can download a free app like My Fitness Pal.  Or both!  This is a great way to track progress and to hold you accountable with your goals.  I mainly use it as a food journal, so I can see what I am actually eating.  What a wake up call! I did a lot of "Oh, one extra oreo won't hurt" and "What's another handful of chips gonna do?" or how about "I deserve this bowl of ice cream since I worked out today!"  Boy oh BOY, do all these little things add up in the long run. 

#truth

You can also use this to track your workouts.  It's nice to be able to look at last week and aim to do at least 1 more rep, go up in weight, or add more time to cardio (or plank challenge!)

I also used my journal to write down my goals for the week and put down my "stats"  Which included my weight and measurements (waist, hips, chest, biceps, and thighs).  When I first started out, I only allowed myself 1 weigh-in per week (the same day I took progress pics).  Do not, I repeat, DO NOT obsess about the scale.  It is not what defines your success in this journey.  You will most likely lose inches before pounds.  The scale tends to be a distraction for us ladies, don't let it define the way you feel about yourself.  The weight loss will come in due time.

 Most importantly (in my own opinon): take pictures!  This has been my main tool of measuring my progress, because the scale does not tell you that you have lost inches or built muscle.  You won't even see the difference some days, because you see yourself every day!  Ask your hubby, a close friend, or family member to take these for you.  Make sure you do a variety of poses (front, side, & back.  regular posture and flexing).  You will be happy you took these pictures to compare along the way. It's also a great motivator to help you stick with it, or to work harder.

Make sure you pick a room with good lighting, a blank wall, and try to wear a similar outfit each time. There is no scale in the world that can compare with seeing a side by side of all the smaller changes. I remember when I first took a "before" picture after I gave birth.  I wanted to delete them right away. I had tears welled up and I started to feel defeated before I even began. *cue support system*

After seeing fit moms like Natalie Hodson take these same photos and being real about it, I was inspired to keep the pictures and to use it as motivation to start feeling good about myself.  A year and a half later, I can still look back and reflect on where it all began.  I am "that" girl that loves pizza, cheeseburgers, ice cream, chocolate, twiced baked potatoes with all the fixin's, home cooked enchiladas with rice & beans.  I know what it feels like to look in the mirror and wish for the self confidence to wear a tank top or shorts (or a bathing suit).  It wasn't easy facing the music and making the decision to leave my excuses behind and get the wheels turning forward, but I did it. One day at a time.

Celebrate the small victories, because before you know it, they will add up to a BIG change.  Share with your support system what your aspirations and goals are, and ask them to hold you accountable. 

A lot of these tips tie in together, especially when it comes to accountability.  Use your support system to help you stay on track.  Find a workout buddy and put it on the calendar; you will think twice about skipping a workout, I promise you! Take the time to write in a food journal, so you can be honest with yourself and maybe even notice a bad habit that you can replace with a healthier one.

I hope this post helps you on your journey to a healthier, happier you.  Remember, it doesn't get easier; YOU just get stronger.

Next blog post will be a recipe, pinky promise.  I have been adapting to "Terrible Two's" and sporadic nap times with my little one, so working on my blog has been a crap shoot.  C'est la vie right?

Until next time!

Lex