Something is Better than Nothing

These last couple weeks have a had me a little down, as my every day activities become more challenging. I get slightly distraught when I drop things on the ground, because I know picking them up is going to be bear, and putting on my socks and shoes has become quite a spectacle to watch. My family, Josh and I spent hours painting our living room and the nursery (which was a fiasco in itself) this past weekend, and by the end of the day I felt like I needed a full back and hip replacement. I can handle asking for help putting on my shoes when the time comes, and I have no problem asking people to pick things up when I drop them; my biggest struggle at the moment is having to slow down at the gym. As my stomach grows and baby Jordan gets bigger, my ability to do certain exercises decreases. The main problem I am running into is having to use my core for EVERYTHING! As an educated fitness fanatic, I am very aware that you use your core muscles in most exercises that you do (if you are doing them properly). However, I haven't FELT how much I use them until now. Certain exercises that cause me to flex my core muscles cause my stomach to form this alien like shape which then pisses off baby Jordan, thus leading to major discomfort for mamma. The gym has been packed this past week with  New Year resolution folks trying to get their butts in gear, and as I watch everyone around me push themselves until they nearly fall over I want to scream with envy because I want to be able to push myself that hard, but I simply can't. The trainer at the gym has been great about working with me when he sees me there. He monitors  my postures, gives me suggestions of other exercises that are less stressful, and lets me know when I am lifting too much weight. I'm not giving up, but I am trying to be more conscience of my body and baby Jordan when they tell me that enough is enough. In a few short months she will be here and I will able to hit the gym hard again to get my body back.

For all my fellow pregnant mamas who belong to a gym (and  you postpartum women that are just getting back in your groove), I highly recommend using the resources you have available!

*Don't be afraid to ask a gym employee about alternate exercises, they are there to help.

*If it ever feels like something just isn't right when you are doing an exercise then it probably isn't.

*Decrease your weights if  the amount you are doing is causing too much stress on your body.

* Don't forget about yoga!!! Yoga is a great way to strengthen your muscles without putting so much stress on the body.

* And remember...SOMETHING IS BETTER THAN NOTHING!! * If you are struggling to get to the gym one day for a full workout, opt for a brisk 30 minute walk instead.



I want to leave you with two things today that are sure to put a smile on you face.
The first is my drop-dead gorgeous son showing off his amazing skills. Our friend Lee saw a photo on Facebook of a dog balancing several treats on his nose and in his mouth, and challenged us to teach Chance to do the same. I think it took Josh all of 30 seconds to place the treats in his mouth and on his nose; Chance followed instructions perfectly on the first try.

We took a picture and sent it to Lee who then made a cute little advertisement out of it. This is my new logo for my patients who tell me they just can't lose weight.

 

I also want to leave you with a very humorous article my sister's best friend sent to us. It's a blogger who wrote a letter to her pregnant, childless self. A MUST read to start your weekend off right!

http://thebertshow.com/one-mom-wrote-letter-pregnant-childless-self/

HAPPY FRIDAY! 

Baby Got Back!

As expected, my body has gone through an enormous amount of changes over the last 26 weeks. It started with me ripping the back seam of a dress because my boobs had grown out of control! It then moved to my stomach as my little bundle of joy started to grow, and now, as I peer over my shoulder at the giant planet behind me, I realize another wonderful change in my ass! Josh isn't complaining of course, what more could he ask for? Baby's got back and rack now!

I was expecting my hips to expand, by stomach to protrude, and my boobs to grow, but I was not ready for all the other changes. Like pre-maternity shirts fitting tighter around my armpits and back because of my big breasts, pants fitting tighter around my thighs because of growing hips, and the newly discovered music video sized butt I now carry around. 

Everyone keeps telling me, "don't worry it will all go back to normal after the baby comes". Well let's hope so! In the mean time I am doing everything in my own power to keep this newly enlarged derriere of mine in check! Here is one of my most recent leg workouts that is sure to keep my booty, and thighs looking their best!

SQUATS: Feet should be shoulder width apart. As you squat make sure your knees do not fall in front of your ankles and keep your chest up. Squat to a 90 degree angle and rise to starting position. If it is too difficult to keep the proper positioning while holding a bar or weights, then complete this exercise without weight. Repeat 3 sets of 15 reps.

 

Squeeze your butt and make sure your heels stay flat on the ground.

STEP UP WITH WEIGHTS:  These can be done using a step bench, stable chair, or even your stairs, if you are doing these at home. Holding a weight plate or dumbbell in each hand, place one foot in the middle of the bench. Placing all the weight on your foot resting on the bench, step up and bring your back leg to a 90 degree angle in front. Step back down, but place only the toes of your back foot on the floor and repeat the step up on the same leg. Repeat 10x on one leg and then switch and repeat on the opposite leg. Try for 3 sets of 10 on each side. 

 

WALL SITS:  Align knees so that they are in a straight line with your ankles and lower your rear until your knees are at 90 degree angle and squeeze your rear. If you feel you are in fairly good shape try to hold for a full minute. If that seems too difficult than hold for 30 seconds.  Repeat 3 times.

I'm going to call myself out here. My feet should be a little farther back so that my ankles and knees are aligned.

  WALKING LUNGES: Holding a dumbbell or weight plate in each hand lung with your right leg forward, and then bring your left forward into a lung. Your knees should NEVER touch the ground. Make sure your chest stays up and your front knee does not move over your front toe. Complete 3 sets of 20 lunges.

notice both legs are at a 90 degree angle.

HAMSTRING AND GLUTES WITH RESISTANCE BANDS: 

This exercise really works your buttocks but it gets your hamstrings as well. Position your self on all fours with the middle of resistance band positioned in the middle of your foot and the handles of resistance band in your hands. Slowly extend your leg back and up slightly. Repeat 3 sets of 15 reps on each leg.

My most recent craving has been pimento cheese! While browsing through my sister's Pinterest page a few weeks ago  I found this skinny pimento cheese recipe from http://www.theskinnyfork.com/blog/2013/3/11/skinny-pimento-cheese  and decided to give it a whirl. YUM!! Super easy and super delicious! Pair with low-fat wheat thins, a piece of whole wheat toast, or celery sticks and you have a great snack!

Ingredients:

4 oz of sharp cheddar, shredded
4 oz of fat free cheddar,shredded
1 chive, diced
3 oz of fat free cream cheese
1/4 cup plain fat free greek yogurt
4 oz jar of pimentos, drained
1/2 tsp lemon juice
1/2 tsp Worcestershire
1/8 tsp cayenne
salt and pepper to taste

Method:
Mix all ingredients together in a medium sized bowl and chill in an air tight container until ready to serve.

*****Side Notes*****
I don't like using fat free cheese because it tastes horrible and has a TON of chemicals and preservatives in it. I used 1 -8 oz block of sharp cheddar instead and shredded it in my food processor. I followed the recipe minus the salt, and next time I might omit the cream cheese and just add a little more greek yogurt. I don't feel the cream cheese added much to the recipe and again I don't like all the chemicals in the fat free cream cheese.

WORK HARD BEFORE YOU PLAY HARD THIS WEEKEND! 

HAPPY FRIDAY!

'Tis the Season!

I know, I know I am WAY behind on my posts! I felt guilty about it at first but I quickly replaced my guilt with joy as I reflected back on the many reasons I have been too busy to post. It has been quite an eventful month! I got to spend time with old friends, share laughs with family, and spent some great quality time with my husband reflecting back on 2013 and looking ahead at the many joys 2014 is sure to bring! We ate, drank, sang, laughed, cooked, slept, and got some great family workouts in of course!

We celebrated birthdays...

And babies...

My friend Mallory at her baby shower. Can't wait to meet miss Nora in February!

My girlfriends from highschool. 

We celebrated in costumes...

No holiday season is complete without a tacky sweater party!!!

We exercised as a family...

We sang as a family...

This is my second family and this was our 23rd Christmas Eve together! Can't wait for baby Jordan and baby Haygood to share in this joy next year!

Love my daddy's smile!

We dressed in matching jammies...

Christmas breakfast at Nanny's house, another cherished tradition.

We opened presents of course...

Two of my favorite people monkeying around.

Dad got the boys super fast remote control cars! He knows the way straight to their hearts.

My parents got their future grandchild a basket full of amazing children's books! I can't wait to read these to little Jordan!

We ate delicious food...

Brussel sprout salad, smoked chicken and ham, squash casserole, sauteed mushrooms in balsamic vinegar, roasted potatoes with olive oil and rosemary, marshmallow fruit salad, and sauteed green beans

But most importantly, we spent time with family

I HOPE YOU ALL HAD A WONDERFUL HOLIDAY AND HAPPY NEW YEAR! CHECK BACK SOON FOR A GREAT WORKOUT TO KICK START YOUR NEW YEAR.

Skinny Spaghetti

I am thankful Josh was out of town last week because I was having one of those weeks where I felt like an orca whale and no amount of compliments could have convinced me otherwise. Lucky for him he was on business and didn't have to deal with my moping and complaining. My hands were swelling, my feet were tingling and my pants were fitting tighter than normal. So I increased my water, and made sure to monitor my salt intake. Here we are a few days later and luckily I am  feeling much less like Shamu and more like Jessica.

Just in-case you need a visual of what I felt like.

As you get farther along in pregnancy your body starts to retain more fluid and you may notice some swelling. Although this doesn't normally happen until the end of pregnancy, not maintaining a proper diet and water intake can cause the swelling to happen earlier. I usually advise my clients to avoid a lot of processed foods and limit the amount of meals eaten out at restaurants as they are loaded with sodium!

It's also very important to keep up a good exercise routine! You really need to get in a good cardio workout at least 3 times/week. The more you sweat the more water your body will release and this too will keep you from getting so swollen.

Here is one my favorite low sodium dinners from this past week. It is really easy to make and not only is it low in sodium but it's also a low carb dish! I don't get home from work until 7:30 on Tuesdays and Thursdays and I really don't like to eat anything starchy that late at night. This dish is a great alternative for your average spaghetti and meatballs.

Spaghetti Squash with Meatballs

For the Squash:


Preheat your oven to 350 degrees

Cut your squash in half length wise and scoop out the seeds. Sprinkle both halves with a little bit of olive oil and a few cranks of fresh ground pepper. Place both halves of squash on a baking sheet with rind side up and bake for 30-45 minutes.

When squash is done cooking remove it from the oven and scrape the inside lengthwise with a fork. The squash should come out easily in long strands that look a lot like noodles (hints the name spaghetti squash).

 

Meatball Nirvana Recipe (from allrecipes.com)

-1lb of extra lean ground beef
-1/2 tsp of sea salt
-1 small onion, diced
-1/2 teaspoon of garlic powder
-1-1/2 teaspoons of Italian seasoning
-3/4 teaspoon dried oregano
-3/4 teaspoon crushed red pepper flakes
- dash of hot sauce ( I use Franks Red Hot Sauce)
-1 1/2 tablespoons Worcestershire sauce
-1/3 cup skim milk
-1/4 cup grated Parmesan cheese
-1/2 cup of seasoned bread crumbs

Season the beef with the first 9  ingredients (through the Worcestershire). Add milk, cheese and bread crumbs and mix well. Form beef into 1 1/2 inch meatballs and place onto baking sheet. Cook for 20-25 minutes on 400 degrees or until they are no longer pink in the middle ( I cooked them at 350 because I put them in the oven with the squash and just let them cook a little longer).

I recommend a slotted baking dish like this one so the extra fat can drip off.

Place about 1 cup of squash in a your bowl with a couple of meatballs and top with a sauce of your choice( I used PREGO Heart Healthy because it's lower in sodium) and VOILA. Spaghetti and meatballs!

Not only is it heart healthy but it's for us "PREGO" folks hahaha

I topped mine with a little reduced fat bleu cheese (pasteurized of course)

The average 1 cup of cooked pasta has about 220 calories compared to the average cup of cooked spaghetti squash which only has 42 calories!!!




I had a lot of left over squash so I gave some to my parents and took the rest for lunch the next day. Instead of topping the squash with tomato sauce I tossed it in lemon juice, cracked pepper and bleu cheese crumbles. It was a delicious combination!

HAPPY TUESDAY! PUT DOWN THAT EXTRA HOLIDAY COOKIE AND REACH FOR A PIECE OF FRUIT INSTEAD