Week1 Piyo and T25 hybrid

This week has been awesome. It didn't go quite as planned but I still made progress. I had more cheats than I wanted this week since we were on vacation but I know that I can just jump right back on to my clean eating plan this week and not feel guilty!

Monday was Piyo Sculpt. I loved getting back to Piyo. Those triceps pushups are a killer. I had to modify after a few sets as I was losing my form and I had to drop to my knees. I couldn't believe how flexible I was. My nutrition was perfect today. I absolutely loved how I felt after this workout. Muscles that I didn't even know I had were sore.

Tuesday was Focus T25 Speed 1.0. I forgot how fun this workout is. It has moments of fast paced footwork intermixed with stretch. It felt so good to get moving like this again. I loved every moment of this workout. I also loved how I could do almost all of it with any modification. I ended up having to modify a little bit because my hamstrings started to burn so bad.

My nutrition was perfect again. I feel so awesome. I pushed my body today and didn't want to take a nap. I ran the sweeper in the entire house, cleaned the first floor,  did laundry, cleaned both girls car seats, cleaned a portion of the basement, and much more. I felt like a million bucks. I felt like I could do anything!

Wednesday we traveled all day to Charleston, WV. The total drive time was five and a half hours. But of course we stopped a few times and it felt like we were in the car seven hours. All in all with four kids, one being nine weeks old, I think adding one and a half hours wasn't too bad.

When we got to the hotel I need my workout. We did Piyo Core. It was such an awesome workout. We did have to move some furniture around to make room but it was doable in hotel room. The side series in this workout is a killer but I managed to do it all without modifying. I love this workout and how it made me feel afterwards.

I had an awesome dinner. I had pizza but made sure to stay within my containers. It was awesome to be able to eat healthy and still enjoy something that I love. Then I had my cheat. We went and had homemade ice cream. I got a small waffle cone and I savored every moment.

On Thursday I walked most of the morning. We went to the Children's Museum. then we went to a place called capitol market and go healthy sandwiches and fresh vegetables. I did awesome on my nutrition today even getting a small steak with vegetable and salad for dinner. I was so proud of myself.

Carrying the baby on the front and the diaper bag on my back was a workout itself 

Today we did T25 Cardio and it was awesome. I felt so powerful after this workout. It felt good to get moving. I was also exhausted by the time we got back to the hotel. IT was 8:30 and I was ready for bed. My back hurt from carrying the baby in the carrier and the diaper bag on my back all day. This trip has been totally worth it.

Friday we woke up to rain. It was thunderstorming and there was lots of wind. We went to the capitol museum and the capitol building. Both were completely awesome. The museum was completely neat. It was cool to see how West Virginia was part of the south and then became the 35th state in the United States. It was cool to see how the state became the way it is today. the capitol buildings marble was absolutely beautiful. I was also surprised at how accessible everything is. We just walked right in.

Today we did Piyo Buns. This is one of my favorite Piyo workouts as I know my butt will look awesome in my bathing suit this summer because of it. I absolutely felt awesome when I finished it. I forgot to set my fitbit before the workout so I have no clue how many calories I burned :(

I did really great on my nutrition till dinner. We went to an Italian family restaurant. I ended up getting a Cannolli. I had salad without dressing. I skipped the bread. My cannoli had a little cheese and lots of lamb and spinach. IT wasn't quite the correct portions but it is one meal and I'm moving on. I won't feel guilty and will get back on it tomorrow.

Saturday brought a day of traveling. We wanted to get in some last minute fun in Charleston before we left. Instead of doing our scheduled we headed down to the hotel pool. It was fun to swim with the girls. D loved the water. I think she is going to be a fish like A. Then we packed up and drove around a while before heading home.

My nutrition was good in the car. I was proud I didn't cave into something too horrible and completely off my eating plan. I even picked up a vegetable snack on the way home.

 

We ended up in Pittsburgh at the perfect time so we went to Easter service at Orchard Hill Church. I missed my church family. It was great to see so many old friends. I'm always amazed at how welcome everyone feels as soon as they walk in. It was nice to be back home.

 

Sunday was a rest day. I needed it. We didn't get home until late and then by the time we got everyone asleep it was late! I enjoyed our trip but needed some time to at home before we start out another hectic week. It was also Easter. We decided to not doing anything for the girls this year. Since when has Easter become like Christmas? It was our decision that we'd get the girls something small that they wanted but not do the whole Easter Bunny thing. We want them to know the true meaning of Easter.

 

This week will be a fun week. We have lots of exciting things planned and the weather is supposed to be nicer here in Erie, PA. I'm hoping for a few evening family walks. I miss that time to talk to my husband and have the girls outside playing. Here is my schedule for the week:

I am not doing a meal plan this week. We have been at this for a year tomorrow (April 7th)! This week's plan is to use what we have instead of buying new things.  I usually try to do this pantry and freezer cleanout a few times a year. It ends up in some interesting combos but is always fun. I will be grocery shopping today but only buying the staples. We usually have the same things for breakfast, lunch and snacks.

 

I also wanted to make the comment that I wasn't perfect this week. I stuck to my meal plan as much as possible but did have more cheats this week than usual. I also didn't exercise one day this week. I had already scheduled a rest day and then didn't exercise on Saturday either. My swim was fun but it wasn't anything like my T25 workout. Even though I wasn't perfect this week I still managed to lose 0.4 pounds. I wanted to mention this as I wanted to say just get started. Just making small changes will help you start to see results and get you headed in the right direction.

  

 

I hope everyone has a blessed week.

Traveling -- Finding Things to Do

Anytime we head to a new place I always look for the odd things to do. Yes it is always fun to go to the museums and the big tourist places but I also like to try and find the odd out of the way places. What types of things do the locals like to do as you know they aren't going to the museum everyday. So how do I find things to do?

Before kids I used to make friends with the concierge. I use to ask them what they liked to do in their city. I use to end up at some really fun places. If I took a cab to the place the concierge suggested then I'd ask the cabby for another place. I'd continue to do this every place I went and I'd end up with a really fun trip of out of the way fun places.

As we've gotten older these adventures as we like to call them haven't got old. Now we just look for things to do in a different manner. With four under five finding family friendly things can be a challenge. Before we headed to Charleston this week I contacted both the MOMS Club (R) and a few of the local MOPS groups for ideas.

MOMS stand for Mother Offering Mothers Support. They are a group of stay-at-home moms that hold a monthly meeting and usually meet throughout the month for play dates. They usually have one Moms night our a month. They also usually have a service project for the year. These clubs are in a lot of cities around the United States. Go to momsclub.org to find your local chapter.

MOPS stands for Mothers of Preschoolers. They usually meet at churches all over the world. They usually meet twice a month during the school year. With MOMS Club you usually have your kids with you at activities. During MOPS your kids go to a special program called MOPPETS and you get to enjoy a morning to yourself learning about things that affect the mother of preschoolers lives. To search for a group in your area go to mops.org.

Using both of these groups we came up with a list of things we wanted to do this trip. We had some big things like the Children's Museum and the History Museum. We also had some items the locals would know like Pies and Pints a local pizza shop and Ellen's Ice Cream.

One other thing we always look for is things to do outdoors. Where we are this week isn't far from New River Gorge. So if it nice on Saturday when we are preparing to drive back home we may go a little out of our way to enjoy this beautiful park. There is also a few great nature preserves right here in Charleston that we might check out today if the girls are in the mood and the weather is great (for my Erie friends it was 77 and sunny yesterday and is supposed to be 72 and sunny today).

One thing I definitely have to say that  is different between traveling just Brian and I to traveling with kids is the amount of stuff you can pack into one day. When we were just married we could go from morning to night without stopping. Now that we have kids everything gets planned around their nap time and bed time. With four under five nap time is a big priority for me. Without naps everyone gets cranky. We can push bedtime a little bit but not much. The baby is even more sensitive to difference in her bed time than her older sisters.

Also another thing with kids is that it really doesn't matter where we go just as long as we are together. They don't care if we buy them something or go some place wild and crazy. Just going to a park with them and swinging on a swing is good enough.  They just enjoy being with us. I think some of my favorite memories from this trip will be spending time together as a family in the hotel pool or sitting in our hotel room talking and coloring.

I love that our kids are easy going like us. I love that they are up for anything. I think sometimes I'm the one that holds them back as I will say "we shouldn't go there as that is too old for them." but then when we get there I see that they have a ton of fun and it actually was to their ability level.

 

I also love looking at things through the eyes of a child. They notice some of the most innocent things. I love how God's creation looks to them. There are things I take for granted everyday but things like them seeing tulips and daffodils growing make me really stop and wonder what else I am missing as we run through our days.

I hope everyone has a happy Friday. Today is our last full day in Charleston so we are heading out to find some more fun things to do.



Traveling - Not killing my results

One of the most important things to consider while travelling is the amount of time you'll eat out, Many times you won't have access to a means to cook. Some hotels don't have refrigerators in them. Others may have a free breakfast. Yet others like the one we are staying at this week have a free evening reception. How do you navigate these choices.

Last night we went to the evening reception at our hotel. There was cheese and crackers, dips, pretzels and chips and then fruit. I got us each a piece of fruit and then walked away. I didn't pick up anything else as I knew it wasn't good for us. Don't even give into the temptation.

Same goes for hotel breakfasts. Some have a continental breakfast. This usually means that they have some type of fruit. Skip the junk like high sugar cereals and those Danishes and fuel up on some fruit. If there is yogurt get some of that for protein. If there is eggs and they aren't fried or fake get those. Stay away from the bacon and sausage. Breakfast is the most important meal of the day. Don't skip it and make sure to properly fuel your body.

As far as eating out there are a few things we need to remember:
1. A cheat meal once a week is okay.  This means that we will eat outside of our normal diet. You can choose any meal or snack but NOT both.
2. You must consider portion size. You cannot eat all of your calories in a day for your cheat meal. It will hurt your progress.
3. Don't feel guilty for your cheat meal. Remember this is a one time occurrence during the week. Savor every bite and then move on.
4. Don't let it trigger more unhealthy eating. Don't say well I've already "fallen off the wagon" and then continue to eat poorly. Eat this one meal and then move on.

So number two says to plan your indulgence meals and this is where I want to spend a little time. Last night we knew we were going to a restaurant called Pies and Pints. Before we left the hotel I pulled up their menu with nutrition information. I choose something that was within my calorie budget and as close to the containers that I had left.

I also use this strategy if I am going out to eat and don't want a cheat meal. I head to the restaurant's web site and then look for items that meet my meal plan. If the restaurant's web site doesn't have calorie information another great resource to use is either My Fitness Pal or Spark People. Both have users that have entered in items from restaurants that normally wouldn't have calorie information on the company's websites.

Another strategy of eating out is to request a quiet spot. those that eat in front of a TV or next to the kitchen are considerably more likely to eat more.  Also, skip the appetizers and the bread. each of these are just fillers.

Another thing I do if a restaurant doesn't have a menu online and there is no information on any websites I make the server my best friend. I'll ask him or her how it is prepared and if there are any hidden ingredients like butter or salt.

Remember that weight loss is 80% diet and 10% exercise

You could exercise an hour or two a day but if you don't get you diet in check you'll never lose weight or never stay healthy.

I hope these tips help you navigate either the next time you are away from home or the next time you are going out to eat.

Traveling with Kids-Prep

So today we are leaving for a little family trip. Yesterday I spent the day preparing for our trip. With six of us traveling and one in cloth diapers this will be an interesting trip. With four car seats in the car space is a premium.

For starters I pack using laundry baskets:

I let all the girls except D pack their own bags. I told them basically what they need to pack (5 pairs underwear, 4 socks, a bathing suit etc) and they pick what they want. This way later in the week when they say they don't like the outfits they had I can remind them that they picked them.

I pack them in the laundry basket so that as they wear the clothes I put them in the laundry basket. This way when I get home I am able to take the laundry basket into the laundry room and wash it. I do the same for our clothes to. This allows me to have a very easy clean up.

The diapers will also go in a  laundry basket. In one side of the laundry basket will be my wet bag. In the other side will be all the clean diapers. I love this method. I will however miss my diaper sprayer. If you cloth diaper and have never used a diaper sprayer you must get one. It is especially clutch when you have a 15 month old in diapers and are pregnant with twins.

I packed snacks for us as the drive is supposed to be 5.5 hours. I don't know if we will hit traffic around Pittsburgh as we are leaving by 8AM and will hit Wexford around 9:30.

I packed each of us an apple and a single serving a carrots. We will be taking our water. We also will be taking granola bars. This will allow us to stop at rest stops and not have to get off at any exits. We also wont make any bad choices and try to get something from a vending machine or McDonalds.

We will be taking our Shakeology. We won't be taking the travel blender this time. We didn't want to have to take frozen fruit with us. We instead will drink our Shakeology with just water for our morning snack. We get free breakfast at the hotel. They make omelets to order. I will just grab an extra piece of fruit at breakfast and viola morning snack.

Drinking my Shakeology before we leave

I also will be packing the co-sleeper. I don't want to use a hotel crib.  It is so much more convenient for  me to nurse her two-three times a night while she is in the co-sleeper.

I will be posing more tips as we travel this week. We haven't even gotten in the car yet and I'm already sick of hearing:

Haha! I'm hope everyone has a great week.

Why I'm Succeeding!

If you have known me for a long time you may know how skinny I was in high school. Then during college I just let myself go. I thought I could eat like I was in high school and I wasn't as active so I just packed on the pounds. Once we got married I tried to lose the weight and was relatively successful. Once we had kids I just let myself go again. Who had time to exercise? Why should I eat right? Finishing their meals won't hurt me? I should take a nap because the baby is sleeping. The list of excuses went on and on. Can anyone else relate?

I had tried a ton of other things to lose the weight. See my fitness story to see what all I had tried. Everything wasn't successful or was only temporarily successful. I would  always put back on the weight or I would just stay at the same weight but be unhappy.  I always let the excuses get the best of me.

Last year around this time I knew I had to do something different. I was struggling to keep up with my three little girls. My blood pressure was high. I was always tired and felt sluggish. We'd go outside and I'd chase them for about five minutes and then be winded and have to sit down. I wasn't happy with myself. My clothes weren't fitting any more and I was determined to not buy a bigger size.

My friend was a Beachbody coach and  she convinced me to join her in her fitness journey. On April 7th of last year I started the 21 Day Fix. Within 21 days I had lost 9 pounds and 16.25 inches. After 63 days I had lost 20.5 pounds and 19.25 inches. At the end of 91 days I had lost an amazing 25.8 pounds and 22.5 inches.

Why was this time different from all the other times I tried? Why was I so successful? I'll give you one word....Shakeology. Shakeology was so easy to make. I simply placed a scope of Shakeology with 12-14 ounces of water and a cup of frozen fruit blend and drink. It I was really short on time I could mix with just water and be done. It was so awesome especially with three busy little girls.

Once I got pregnant I continued to drink my Shakeology every morning. I've always had problems while I was pregnant with getting enough nutrients. I was always deficient in calcium and vitamin D. I was amazed that during this pregnancy I wasn't deficient at all in any vitamins or nutrients. I didn't need to take my prenatals anymore. I just add the folic acid. It really was a lifesaver for my pregnancy.

Also since I was working out every day my blood pressure was awesome. My blood pressure would always increase with pregnancy and this time it was prefect the entire time. I attribute this to workouts that were 30 minutes that I could do seven days a week and not get bored. It also helped that I was eating the correct things as the Shakeology curbed my cravings so I wasn't eating a ton of junk.

Drinking Shakeology after having baby #4

So why do I think Shakeology is such a big part of my transformation? Did you know most are nutrient deficient and to get all the nutrients you need you'd need to eat 27575 calories? Yes I just said to get the major 27 micronutrients your body needs for the day you need to eat over 25000 calories! (article). But by drinking Shakeology everyday I am getting all of my nutrients and vitamins. I am not deficient in any of them.

I think because I have Shakeology every morning with all these nutrients I am not as tempted to go for the sweets. I have wanted to eat all the yummy fruits and vegetables. I also have so much more energy. I also feel like I can do any workout as I know it will help my body be the best it can be.

 I was so excited when earlier this month Beachbody started selling the super sampler.  This is great way for you to try all six Shakeology flavors and see for yourself how much better you can feel. It also allows you to see which flavor you like without having to purchase a big bag.

Please let me know if you are interested in trying Shakeology. I love Shakeology and it has been so awesome. I'd love to show you what it could do for you. Hope you have an awesome day.

Round 2 Week 3 Round Up 21 Day Fix

I cannot believe it has been six weeks since I started the 21 Day Fix after baby number four. This means that baby number four is nine weeks old. Where did the time go? I wish they wouldn't grow so quickly. It has been an okay week. Emotionally it has been a draining week.

On Monday I was back to Total Body Cardio. I was determined to up my weights this week. I did the entire workout with my 10 pound weights. I pushed myself harder than I ever have before. It was so great! I loved the way I felt afterwards. I love that I can do this workout with no modifications now.

This morning I had met a friend to discuss a bible study we are leading starting April 7th. The baby had puked all over me. I was soaked. Then I had two little ones who had a ton of energy. We came home and did Just Dance Disney for the Xbox 360. It was fun to get a second "workout" in for the day.

I stuck with my eating plan today. I didn't have any cheats and ate all my containers. I was really hungry today. I was proud of myself when I went to bed without a night time snack.

On Tuesday I did Upper Fix. I used my 8 and 10 pound weights. It was great to up my weights and know I'm getting stronger. I still have to modify pushups and do them on my knees. I can do more reps on my toes now. I did ten on my toes each round before dropping to my knees. I love that I am making progress.

I did okay on the nutrition today. It was a very emotional day for me. My one daughter was obsessed with her lack of hair today. She cried most of the day and we spent a lot of time loving on her. I really wanted to go for the chocolate or ice cream this evening but I was good. I ended up allowing myself to have a mini blizzard this evening. It is all about balance. I didn't kill my eating plan for the day by having this cheat. I don't feel guilty for eating it as I gave myself something I wanted but didn't have a ton of calories and completely blow my day.

On Wednesday was Lower Fix. I continued my week with the heavier weights. I used the 8 and 10 pound weights again. I didn't have to modify any of the exercises. The ten second holds are still challenging but getting easier.

Nutrition wise I did good. We got lunch on the go as we went to Pittsburgh for B's dermatology appointment. I got a salad instead of getting a burger and fries. I passed on the dressing. Then we had dinner out with my in laws as they took B for a princess weekend at their house. We went to Eat N Park. I had the Cod Floridian as it is baked cod in orange juice and then for my sides I had a salad and the steamed vegetable. I love that I can eat out and still maintain my diet.

On Thursday it was time for Pilates. I actually did some of the plank hip drops on my toes. My form started to go bad and my butt was up in the air so I dropped down to me knees. I'm excited with the progress I've made in six weeks.

My nutrition was okay today. We had MOPS this morning which I usually make my one cheat meal for the week. I ate a cookie. I also had a casserole that was made with eggs and definitely had a lot of added salt. I still ate within my containers just not things I'd normally eat.

On Friday it was time for Cardio Fix again. I pushed myself harder than I have the last few weeks. I was so sweaty by the end of the workout. I had to add pushups during the burpees to make them harder.

My nutrition was good until dinner. We went to my in laws and we had pizza. I will jump back on the eating plan tomorrow morning.

On Saturday it was time for Dirty 30.I use my 8 and 10 pound weights. I had to use the 15 pound weights for the ab exercise. I also did the side plank without being on my knee. I didn't have to modify any exercise. It was so exciting!

I did awesome on my nutrition on Saturday and Sunday. I did cheat and had a cinnamon roll at church on Sunday morning.

We did Piyo Align as on Monday we are starting something new. I'm excited to announce we will be doing a Piyo/Focus T25 hybrid workout. Here is our schedule for the week:

I'm excited as this week we will be taking a little family vacation Wednesday through Saturday. I don't know what restaurants will be available so I didn't put any meals into my meal plan. I will look on line for menus as we travel to make sure I stay within my containers. I'm also taking Shakeology and some snack foods including carrots and celery for us to have so that we don't make bad choices because we are hungry. Here is our meal plan for the week:
Meal Plan Week March 30th

After six weeks of the 21 Day Fix I'm excited to see my results later this morning. I will post as soon as I know. I hope everyone has a blessed week.

Round 2 Week 2 Results 21 Day Fix

This week has been a much better week. I've actually been getting sleep. I've made nap time a priority to at least get closer to seven hours a sleep a day. I kept my nutrition in check for the week. Between getting sleep and eating right on the plan I know I lost weight this week. One of my pairs of pants is so big. They are almost falling off. It may be time to pull out the 8 slims.

On Monday was Total Body Cardio. I still used the 8 pound weights. I got through the entire workout with modification. I just kept pushing. My hardest exercise is the cross country skiers. My shoulders don't burn out but my legs do. I was proud I did both sets without having to stop of modify!

We went to the zoo this morning so I did lots of walking too. It was nice to be able to be outside! Here in Erie it has been really snowy. Many of the zoo paths were still closed because of snow but the 50+ degree temperatures were starting to melt the piles. Many of the animals aren't in their exhibits yet because of the cold but it was still nice to spend the morning outside with B, C and D.

On Tuesday was Upper Body. I primarily used my 5 and 8 pound weights. I had to up it to the 10 pound for the lat pullovers.  It felt great to be doing many reps and feeling my muscles burn! I love how strong I am getting.

I had wrote on my Facebook Page that I was so glad for these workouts and that they were only a half an hour. It was a busy day. I felt like I ran all day from one thing to another. Plus I was LATE all day! It was so nice to do something for myself at nap time and be able to workout.

On Wednesday was lower body. I used the 5 and 8 pound weights. The split squats hurts today. My calves were on fire. I definitely felt this workout while walking up the stairs to bed. It was awesome!

Because life has been so crazy lately I have been really glad for my morning breakfast of Shakeology. It is so great to be able to have this nutrition and for it to be so simple. It is nice to just be able to blend it up and enjoy without having to cook anything. The best part is that if I am late I can just grab and go and take it with me.

On Thursday was Pilates. I'm always so glad to get to this active stretch day.I still had to modify the plank hip drop. I can do a few up in the high plank but then have to drop my knees. I love how strong my core is getting again. It is nice to be able to do things after having baby number 4.

I'm getting there. My nutrition was great today again. I didn't have any cheats and stuck with my meal plan. I enjoyed the day with the girls. We spent the day walking around the mall and running a few errands since it was such a sunny but cold day out. I love spending time with my girls.

On Friday was Cardio Fix. I started my day at the gym with B,C, and D. I ran with them and we played chase. For my workout I was determined to push myself harder than I ever had. I did the entire workout with no modifications. I even added the push up during the second round of burpees.

I think my workout was good as I actually got some sleep last night. I still  did not  get the recommended 7 hours but more than I've been getting lately.

We had pizza hut pizza for dinner. Neither of us felt like cooking. This was a big mistake. I was so thirsty the rest of the evening because of the salt. Then I passed out on the couch at 8:30 pm. Eating bad equals zero energy. I need to quit doing this to myself.

Saturday was dirty 30. We didn't have anything planned all day so we actually worked out in the morning. I had to up my weights to the 8 and 10 pounds for this workout. I even had to use 15s for the side bends during the last round. I still cannot do the side plank in the up position but know that it is coming and I'll be able to do it soon.

I am so proud of myself. Despite having little sleep and a ton of sickness in this house the last seven weeks I am seeing progress. I purchased myself a sports bra and some workout capris in my pre-pregnancy size. They fit! I still have work to do but I can see progress.

My nutrition was good again today. I even resisted having a crazy snack and had air popped popcorn instead. It was nice to have a date night with Brian this evening. It is always important to have time to connect as a couple.

Sunday was yoga day. I need the stretch. I could feel the chest flies from yesterday. It felt good to stretch everything our and get ready for week three of round 2.

For lunch I made buffalo chicken dip with blue corn tortilla chips. I didn't put as much cheese in it as I normally would so I stayed within my containers. Sunday was a great day to end the week.

Here is my plan for this week:

Here is my meal plan for the week.

I hope everyone has a great week. This week I proved to myself that I can do anything that I put my mind to. I also feel like I have showed the last few weeks as a mom you can be busy but still make time for yourself. That matter what  challenges you have you can overcome.

I'm seven weeks from giving birth to our fourth child and I'm in better shape than I was when I started this journey last April. I'm also in better shape than I was at the beginning of last summer. I've started out my 35th year with a bang and cannot wait to see what the rest of this year brings. Have a blessed week everyone.

Finding Time to Workout

Everyone who follows me on Facebook (https://www.facebook.com/simpkinskl) Knows that my life is crazy most days. Between having four little girls (5, 3, 3, and 7 weeks), being co-coordinator for our MOPS group, running Mommy Connection, Bible Study and much more some days seem like a race. I feel like I don't know whether I am coming or going. I also feel like I am running from one thing to the next and when will I find some time for myself.

So how do I find time to workout? For any new mom out there I know you are thinking workout? I'm so exhausted why would I want to workout? You are telling me you workout after only getting 2-4 hours a sleep each night? I feel like I cannot even put the baby down five minutes. How do you expect me to get 30 minutes to workout?

My first thing I want to say is that we will make time for anything we value. I don't find the time to exercise. It isn't something that I just "fit" into my day. I make it a priority. I don't have it scheduled for a specific time of the day but know there are three windows of time I can get it done.

The first is I could wake up early and get it done before everyone wakes up. Currently this isn't an option. We already wake up at 5:30 and the baby is up at 4:30 to eat. This means I'd be getting up before her 4:30 feeding. This is just too little sleep for me to function. For some this option may be best especially if you don't have older kids that wake up between 6 and 6:30 and can fit it in before the baby needs fed again.

My second option is during nap time. All four of my kids nap. The usually go down for nap at 2 and nap until 5. This is my favorite and preferred workout time. I am limber and awake. I sometimes start to feel the midafternoon tired but the workout gives me energy to continue with my day.

My third option is after we get everyone in bed. This is less optimal for me as it is too close to bed time. With getting up so early I go to bed early. This may be an option for some.

A 30 minutes workout is only 4% of your day. What other ways can we get it in?

One thing I do is communicate with my husband about working out. For example today he is teaching a lab until 4. The hope is he'll be home in enough time to workout before the girls wake up from nap. If not he will hold the baby while I workout and I'll take care of the baby while he works out. We will work together to get it done.

Kids are creatures of routine. They don't need a strict schedule but like to know what is coming next. In our household they know that while they nap we workout. If they wake up and we are still working out they usually will jump in with us or they will play with the baby while we finish.

One of my other tips is that sometimes to workout other things need to go by the way side. For example my house may be dirty or the dishes may be pilled up in the sink. I need to keep myself healthy for everyone else to be happy. I need to do this for myself so that I don't get sick and then cannot do anything. I know it will get better. The baby will sleep more at night. I'll be able to switch back to getting more done in the early morning before everyone wakes up. This is only a season.

My last tip is to surround yourself with support. If you really want to workout surround yourself with others who love to workout. Join one of my accountability groups (Application can be found here). These accountability groups will be with like minded people. They will allow you to share you successes and struggles, learn how others fit everything in, and teach you all you need to know about your particular program.

I hope these tips help you workout. Remember we should not feel guilty for wanting to do something for ourselves. I hope everyone has a blessed day.

Sleep and Weight Loss

A few weeks ago I posted this on my Facebook like page (https://www.facebook.com/mom4abcd):

I keep thinking about this since I've posted it. Lately I've been struggling. I did my first round of the 21 Day Fix after baby number four and I lost only 2 pounds and 9 inches. During my first round last April I had lost 9 pounds and 16.25 inches. I kept thinking about what the difference was.

I know the first difference was I didn't dial in my nutrition as well. During my first week of this first round of the 21 Day Fix postpartum I had friends bring meals. I was so grateful for these but they were things that we normally don't eat. But then the second and third week I dialed in my nutrition. I followed my 80/20 rule. 80% clean and 20% not clean.

So what else was different? That is when I started to do some research and found this graphic. During that first week of the Fix I was averaging 2.5 hours of sleep each night. Most days I wasn't getting a nap because I was trying to workout and get everything else that needed done at our house done.

Week 2 brought an average of 4 hours of sleep a night but I ended up with both pink eye and a bad cold. I still wasn't napping during the day. Therefore I wasn't getting the recommended 7 -8 hours of sleep.

Week 3 I got an average of 3 hours of sleep a night. I did get a few more naps in that week as I was finally getting into a rhythm. I was tired but not as much. I still wasn't getting anywhere close to the 7 hours of sleep a day. In fact here is my sleep time over the last few weeks:

As you can see there are very few days that reach the 5 hour mark.

So why is sleep so important for weight loss? Here is one graphic I found to answer this question:

 

One thing that really stuck out fro me that is without enough rest your muscles never truly recover. This will make it so you won't get stronger and you wont get the full fat burning capacity of your muscles. I know if I work out hard one day and then not get enough sleep the next day when I try to work out my muscles are still sore when I work out.

 

Also the fact that by not getting enough sleep the leptin protein lowers due to lack of sleep. This increases you appetite. This causes you to eat more and gain weight. Any one crave chocolate more when they are tired versus when they have enough sleep? I know for me I just want to eat a handful of nuts or carrots every time I walk into the kitchen while I'm tired. All these little handfuls add up and I gain weight.

 

I also loved this graphic. It has a lot of great tips to try and get to sleep. I know some of my biggest problems are that I'm trying to get everything down in the evening. Many times when the girls get to bed I'm finally sitting down to answer my email. I also sometimes end up exercising then as it is the only time it is quiet.   I also know that on the weekends I sleep in a little. Brian takes care of the girls and I get to stay in bed an extra hour.

Currently with a seven week old in the house I also sleep whenever I can. If all four end up asleep at the same time I go to sleep. I need to get the hours in somewhere.

One thing I do know that has helped my energy is drinking Shakeology. It is my one meal of the day where I can get all my nutrients quickly and easily. once I drink my Shakeology I have more energy. I feel like I can accomplish so much. It also helps me through my workout which then releases endorphins and helps me have more energy to finish the day strong. I really don't know what I would do without Shakeology the last seven weeks.

It also helps curb my cravings. When I'm tired I don't want to go for the chocolate. I want healthy choices. I've been eating nuts or carrots but as I stated above I've been snacking way to much and all my little handfuls are adding up.

What effects your sleep? What is the thing you can try today to get your recommended 7-8 hours of sleep every night?



Week 1 Round 2 Round Up

Well the week started off with a bang. My husband and oldest daughter stayed home from work and school respectively because they had the flu. I took the youngest grocery shopping with me Monday morning and she puked all in her car seat. by lunch time I was puking. four out of the six of us were down for the count. Needless to say I didn't get my workout in. I was excited that my Shakeology was the only meal that I finished and kept down for the day. At least I know my body got good nutrition and all my vitamins and nutrients for the day. I slept much of the day.

Tuesday I woke up and felt much better. I even felt good enough to workout. I did total body cardio fix as I know I can double up upper and lower fix on Wednesday. It felt good to get moving. I could tell I was stronger as I did the surrenders without any problems. I did the entire workout with 8 pound weights and no modifications. I was proud of myself.

The baby wanted held all day. I was happy Brian was home to hold her while I got my workout in. She really didn't want put down. I was exhausted by the time we got everyone in bed.

I had posted this picture on Facebook and Pinterest:

 

I always need to remember why I am doing this. my kids are watching. I want them to be healthy and not struggle with body image.

 

My nutrition was okay today. I skipped both my morning and afternoon snacks as my stomach was still not 100%. I ate bland stuff the rest of the day. I'm thinking tomorrow I should be back to normal.

 

Wednesday morning and I woke up tired. The baby was very clingy all night. She didn't want to sleep unless I was touching her or holding her. She also just wanted to continuously eat. I think someone may be growing.

 

I did Upper Fix this morning. I loved Upper Fix. I actually had to up my weights on a few of the exercises. I love that I am getting stronger.

I'm loving that I'm seeing some definition back in my arms. It is so nice to be using heavier weights again.

I did great on my nutrition today.

Thursday I did Lower Fix in the afternoon and then we took a .66 mile walk in the evening. The girls gave me their cold again. I have a sore throat and am stuffy. Lower Fix was awesome but a challenge when you cannot breath.

I had a cheat today. I allowed myself 1/2 a krispe crème doughnut at MOPS. When I got home and looked at how bad it was I wished I hadn't ate it. It made my sluggish the rest of the day. I was tired from it. I should know better than to eat something with so much sugar.

Friday became a crazy day and I never got my workout in. I hate when that happens. I failed to plan and then the day got away from me. We had mommy connection this morning and then I had my OB follow up appointment. My appointment ended up being canceled after I got there as my OB had an emergency. Then I was late getting the girls lunch and then down for nap. Then I had to get them up and dressed for their daddy daughter date night. In between the baby was hungry. I think all she did was eat today. Then from all the snot I couldn't keep lunch down. Today is done and tomorrow will be a better one.

Saturday and I was excited to get a workout in. I really wanted to do Dirty 30 to get back on schedule. I was just too sick to get my workout in. I'm so stuffy from the weather changing temperatures. I know it is just my allergies but this is getting ridiculous. It has been a tough week. Because I didn't feel good I didn't feel like eating. I skipped dinner and both snacks. I had a light lunch. I know that lack of sleep is also getting to me. More on this tomorrow.

On Sunday Brian and I were determined to do Yoga. It was nice to actually work out and not feel like I was sucking wind. I still don't feel 100% but yoga was exactly my speed.

Tomorrow is Monday and it is time to refocus. I am not going to back down this week. I will stay healthy. I will workout!

Here is my schedule for the week:

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I'm using the same meal plan as last week as I have all the ingredients still left as I didn't cook most of the week since everyone was sick.

I hope everyone has a blessed day.