Don't be Scared...Be Smart!

Don't be SCARED! Be SMART!

I have never been a fan of the "scare-tactic" for anything...especially with food! It's not about being convinced fast food is going to kill you...it's about being educated on what can actually improve your health, enhance your appearance, increase your energy, and elevate your mood. 
Trust me, I would LOVE to convince everyone to stop eating crap..right NOW! (and there is enough info out there to throw at you to make you disgusted with most of the things we eat) But, it just doesn't work that way, and I understand that 100%.  I am human. I grew up eating Slim Jims and cheese sticks on a daily basis! My grandpa called me "the pepperoni kid"...because I was literally obsessed! I got Cheese-its as birthday presents up until I was about 25 years old. So it has been a gradual process for me...and honestly, that's the only way it is realistic for everyone to accomplish.

So here are a few of my favorite, AMAZING, yummy foods to incorporate/substitute into your daily routine to get you started...

Avocado:

Avocado is one of my favorite super foods! People have  misconception that if they are trying to lose weight, they shouldn't eat avocado because it is high in "fat". However, they are loaded with the exact kind of fat you need to lose weight! Healthy fats! (oleic acid, lutein, folate, vitamin E, monounsaturated fats and glutathione) These fats can help protect your body from heart disease, cancer, degenerative eye and brain diseases. They raise good cholesterol, and lower bad cholesterol. And here's the kicker...they help prevent belly fat but providing your body with the acids needed to burn fat!

So add some avocado to your meal... in a salad, with your eggs, in a wrap, sliced with your chicken! (I use it to mix in with my tuna instead of Mayo! It's delicious.) 

Blueberries:

Blueberries are amazing! I'll say it. They are so jam packed with disease fighting nutrients...they have the power to help prevent diabetes, heart disease, high blood pressure, stomach ulcers, etc. They are another food that can help lower your "bad" cholesterol as well.  They also contain a high amount of manganese, which assists in bone development. Being rich in antioxidants means that blueberries can actually increase brain power and improve memory.
So, snack on them, eat a bowl at breakfast. If you've never liked them, give them a shot...maybe mix them in a fruit smoothie! They are definitely worth adding to your routine.

Beef (Lean and grass-fed):

I hear this a lot from clients and friends on a "diet": "I don't eat red meat, it's too fattening."  Beef is excellent for you, as long as you are eating the right kind.  No hormones or steroids, no antibiotics, no "grain" diets. When you eat red meat that has been given the proper grass/plant diet, you are loading your body with proteins, nutrients and fats that will do so much good! (Omega-3's, vitamin B, K, E, calcium, etc.) And yes there is a difference in the nutrition between grain and grass fed. The nutrients come from their diet.  
Beef also contains zinc...which is greatly responsible for strengthening your immune system. 

So get creative...sick of steaks and burgers? Make a healthy, homemade taco meal...or mix in your beef with some brown rice, veggies and spices - eat it alone, or make burritos! 

Leafy Greens: 

      Veggies such as spinach, kale, arugula, Swiss chard... all these leafy greens are incredibly high in nutrients and vitamins! Stocked with vitamin C, thiamine (which is often added to 'energy' supplements - helps turn carbs and fat into energy), iron, magnesium, potassium, even some omega fatty acids for your hearth health - These lower cholesterol and blood pressure. They are an excellent source of calcium as well! You can never have too much of these vegetables...and they come in so many varieties, you can always be creative. Salads, (obviously), atop your chicken, diced up and added to rice, alone as a meal side...


So if you don't already eat these things...try to add them! Make small substitutions here and there.  
Now, this is not meant to tell you that if you begin eating these things you will magically begin to lose weight. (I have no idea what else you are eating over there!) ;)

But, the hope is that once you transition into healthier habits, you become addicted to the energy, the younger looking skin... the new-found ability to fight off a cold a bit easier! 

Then my hope is that you'll start looking for more healthy options...reading more books and blogs...educating yourself on what purposes the foods you eat actually serve! 

It is so worth it!

Remember,
Good choices lead to better ones!

<3
Renee
Follow me on Facebook!

As always, email me with any questions!!
Fitmodmom@gmail.com

Redefining Motherhood

So I am sure some of you have seen some of my recent photos. I decided to do a fitness shoot a few months ago.  I had a few different reasons for wanting professional pics: Submissions to contests, branding for my athlete page, etc ,etc...and I wanted to include my son. 

Here is why:

There is a struggle many women face...mothers I should say.  We live in a very judgmental world, unfortunately, and let's face it...you will NEVER please everyone, and I TRULY hope that is not your goal! Nonetheless, we grow up with a certain set of beliefs about what it means to be a Mom.  I even hear it now from some younger friends or family members when they refer to others' lives or styles. "Oh, well she's a mom, so she doesn't care anymore." Or "Well, she's overweight, but she looks great for a mom!" 
It's true...we are held to a lower standard as moms. And it isn't in a negative way...and truly it usually works in our benefit. If we have a loving, well-behaved child, and manage to leave the house with a matching outfit and mascara on, people are pretty impressed. ;) 
However! It teaches girls to expect less of themselves when they become mothers.  If we believe our bodies are "ruined" after having children, we will just give up. Now, let me be clear...while I am referring to our appearance, my concern is not with the vanity aspect.  It is the trickle effect that happens because of that...how it then effects your confidence, your sense of identity, your health! 
There is sometimes this underlying judgment people have of "fit moms". Somehow believing we are more selfish than others...less "momish". There is nothing selfish about setting an example to take care of yourself! I believe I am doing my baby boy good by showing him that his mommy and daddy love exercise, and make it a priority! He learned to count by doing squats and jumping jacks with me...and I think that's pretty awesome! ;) I still spend the same amount of time teaching him and playing with him, cuddling and telling him how much I love him.  I just have less down-time. My "me" time is spent preparing meals, or working out...when it used to be having a glass of wine on the coach. (I still do that every once in a while, don't feel bad for me. :P)
It's a matter of valuing your life...no matter who you are, how many children you have, etc. Loving your life and taking care of it is so important for everyone in it.

So, now I want to share with you a story that also influenced this photo.  This was a conversation that made something click in my mind...something that made me 100% certain I needed my voice to be heard.

I was in line at Target, with my son in the cart. He was about 15 months old at the time. I was in gym clothes and sneaker (which I usually am). There was a girl in the line next to me, probably about 22 years old.  She said, "Is he YOUR son!?", with shock on her face. I replied, "Yes he is" and smiled. Her response, while flattering, left me thinking for days: "Wow, you look so great! You have such a nice body...I would NEVER guess you were a mom." 
Of course I smiled and said thank you, because she was paying me a compliment. But seconds later, I actually felt guilty for being flattered by that. Is it really that shocking to have a nice body and be a mom!? I felt bad for every girl in her 20's worrying about the day she will become pregnant and "never be the same".  I couldn't even count how many times I was told those EXACT words while I was pregnant! "Well, you'll never be the same...but it's worth it!"  And yes, if I was never the same again, of course it was worth it!! Being a mom, raising a child...all of it is incredible, and truly has nothing to do with whether or not you decide to be active and healthy! 
But why does that sentence have to be drilled into our minds those 9 months before you have a baby! Why are we brainwashed to believe it's not even worth trying!? It all just made me sad... If we give up on that, we give up on so much.  And I don't mean we need to strive to be on the cover of a magazine, or win bodybuilding competitions! I just believe we should all be striving to stay healthy, mind and body.  

It was hard to get back into a routine of working out, don't get me wrong.  I didn't want to take my son to a daycare, and my husband works horrendous hours! But he knew how important it was to me, and his support and flexibility made it possible. The first few months after having my son, I hardly exercised. I was overwhelmed, impatient, depressed, negative, and so anxious...I remember sitting on the couch after my son went to sleep one night and actually having a hard time remembering the last time I really laughed at anything. It was time to make a change. So instead of going to a doctor, I went to the gym... 5 days a week. I worked hard, I felt the beautiful effects of the endorphins, the dopamine, the seratonin (Sounds like I was taking drugs right? Honestly, it does feel like a high.) I started sleeping better, feeling energized and positive...noticing the sunny days and appreciating them instead of complaining about the rain.
My husband and I were ourselves again..joking, laughing, truly enjoying life together.  I was able to focus on how amazing my little boy was, instead of how overwhelmed I was by him, or how terrified I was of him getting sick or hurt. It's really amazing how much of a positive effect exercise has on your entire life.

So...in short, this photo, for me, represents the idea that we, Moms, can work on being better...physically, mentally - whatever we need to feel like US, to feel happy and confident...and it doesn't take away from motherhood...it adds to it! 

"Your children will become who you are...so be who you want them to be."

<3 Renee

fitmodmom@gmail.com

"Like" my page on Facebook! :)
www.facebook.com/fitmodmom

Do you believe in Magic?

So, Summer is well underway...
Cruel isn't it? We are forced to bare 90% of our bodies in front of crowds of people! You couldn't pay most people to do that, when you put it that way!

First, let me say..who cares! Be confident...that's truly the only thing that is universally sexy!

But I know that is much easier said than done...
And I also know you want to be confident NOW...YESTERDAY! I get it...

But please...I'm literally begging you...please, don't buy into the pill fad! There are soooo many reasons I say this, so if you've considered it, or are trying it now, please read!

Firstly, and most obviously, even the most "all natural" products have an effect on your body! But when it comes to weight loss, most women don't care about that.  That makes me sad...beauty trumps health in our society, and it's just a terrible thing!

This is why I want you all to know that you can have both! And it's not complicated!

Don't curb your appetite! You are supposed to be hungry, and you are supposed to EAT when you're hungry!

Hunger is your body's way of telling you it NEEDS something.  

When you are eating the right things, and getting some exercise, you will eat a TON throughout the day! This is why I stress the 6 small meals! You never go hungry, and you never over indulge.

And even in between those meals, grab a handful of grapes, or nuts...have a yogurt, a banana! EAT!

The more nutrients you take in, the better your body will function! And a huge function of your body...BURNING FAT!

Curbing your appetite is not going to help you burn fat. It's going to make you eat less of the stuff you already eat...which may not have many nutrients in it to begin with.

So once you start having trouble sleeping, or develop stomach problems from this "magic pill", and want to go off of it...

You've learned nothing, you've changed no habits...and the weight you've lost will come right back to you.

"If you want to see change, you must change what you are doing"

You don't know where to start? Read through my posts! Step by step...what to buy, how to prep your fridge, meal and snack ideas! 

It is a lifestyle change to be healthy...but it's nothing everyone can't handle! 

Once you get used to it, you will have no desire to go back! 

The energy, the positivity...the results! 

And you won't have your dream body overnight...but that's not really the goal, is it?

Did you leave high school, and say.."I want to be a lawyer!"...and the week later, you landed your dream job!? Of course not...you educated yourself, you invested your time and money into something, because you WANTED it!

It feels amazing to feel good! And it doesn't require much time, or any extra money...just some dedication! It is absolutely worth the adjustment in your habits! You will never regret it...

Whatever your shape or size may be...just work to be the best version of yourself. When you've achieved that, you'll know it...and you'll look forward to showing off in that bathing suit! 

Fit, healthy, happy... that's true success <3

Email me if you have any comments or questions! I LOVE to help those who want to help themselves!

fitmodmom@gmail.com

Substitutions that Satisfy!

Have you ever noticed how some people roll their eyes at you when you mention the words organic or clean?
Or my favorite comment..."Oh please, I ate junk my whole life, and I'm fine!"

I get this all the time...
These are the people that think all we eat is leaves, plain rice, and unseasoned grilled chicken!

When in fact, with the right products, I still make burgers, pasta and meatballs, chicken parm, macaroni and cheese, tacos, etc, etc, etc!

Maybe I would end up "fine" too, but I know for an absolute fact I have felt much better than fine since I cut out processed foods! I had constant issues with my tummy...reflux, bloating, etc, etc. Stomach troubles would ruin nights out, had me at specialists, and all they could come up with was reflux.
And now, the only time I feel that way is on my cheat day!

Thank goodness for cheat day! It reminds me WHY I stick to eating healthy...I feel like garbage every Sunday night :P


So I grew up knowing how to eat! Not necessarilly how to eat healthy...but definitely how to eat until your pants don't button at the end of the day!

I am 100% Italain...and not the tanned, poofed hair, name in my hoop earrings kind of Italian!

More like the:

"Mangia Mangia... you too skinny!" kind of Italian...

Ravioli as an appetizer on Thanksgiving kind of Italian...

Enough prosciutto, olives and cheese to feed 3 families...
as an antipasti...kind of Italian.

So in other words...I LOVE FOOD!

If I could find ways to eat what I love and what tastes good to me, but still fuel my body properly, and be kind to my stomach... why not!? 

ok, maybe a cold cut platter is still out of the question...but plenty of other delicious dishes aren't!

So with that being said, you may have guessed...It's time to share a few more of my favorite grocery items!
There are plenty of whole food substitutions for the common items on your grocery list that may not be the best for you and your family!

Brown Rice Bread Crumbs!!

 

Yay! You CAN have breaded chicken, fish, meatballs... No wheat, no added nonesense! If you've been following along, you read a bit about why brown rice flour is better for you than white or wheat flour! And if you haven't been...go read! ;)  You should be able to find these in any health food store... (I ordered them from Walmart!)


                               

 

Ezekiel Sprouted Grain Bread

 

Sprouted Grains! This bread is made up of some pretty great stuff...and it's honestly so tasty! Sprouted barley, sprouted lentils, sprouted wheat, sprouted soybeans, sprouted spelt, sea salt...

You probably are wondering what it means that they are "sprouted" and why that makes a difference!

Sprouted means that the seeds or kernels have literally sprouted...so these grains and legumes are live! Typical bread flour is made by grinding the kernels, so this is a bit different. 

 

Aside from these ingredients being sprouted, they are also much more nutritious! Lentils, barley, spelt, etc... You are giving your body much more than just bread with this!

So rather than substituting just so you don't have to feel bad about eating regular bread, Ezekiel bread allows you to feel good about giving your body some great sources of protein and vitamins!

 

So having a piece of toast with your eggs or fruit in the morning can be a positive thing! :)

 

It remains frozen, since no preservatives are added.  Ezekiel also makes sprouted grain wraps, english muffins, cereals...

I find the bread at Shoprite, but the other products you can definitely find at a health food store. (I know Nature's Corner in Wall has it all!)

 

 

Making Sauce! Since I mentioned chicken parm, pasta and meatballs... I wanted to offer a tip on how to make an easy homemade tomato sauce!

 

• Wash tomatoes and dip in boiling water for 30 to 60 seconds or until skins split.
• Dip in cold water and slip off skins
• Remove cores and cut in quarters.
• Heat about half of the quarters quickly in a large pot, crushing them with a wooden mallet or spoon as they are added to the pot. This will exude juice. Continue heating the tomatoes, stirring to prevent burning.
• Once the tomatoes are boiling, gradually add remaining quartered tomatoes, stirring constantly These remaining tomatoes do not need to be crushed. They will soften with heating and stirring. Continue until all tomatoes are added.
 

And there you have tomato paste! Add water to your liking...fresh garlic, onion, basil, parsley...whatever makes your sauce happy! :)

 

My last tip today...go organic with your meats! Organic chicken, Grass-fed beef... It does make a difference! You are eating what these animals are fed! I will get into detail on it in a future post... but in the meantime, read a bit about it !

 

 

 

I hope I've given you some ideas for better eating and reminded you that you don't have to sacrifice the meals you love to live a healthy lifestyle!

Enjoy your weekend! Don't forget to cheat one day!  You'll feel AWFUL...nausea, heartburn, integestion... :P

It really is the best reminder to stay on track all week! ;)

And remember...
Good decisions lead to better ones!

Email me with any questions or input!! fitmodmom@gmail.com

Lousy weather...Lazy Day?

It's Friday!  Hope you have something fun planned for the weekend! 

Friday is one my favorite days to get to the gym. There's always a good, positive energy...people are ready for the weekend...getting to the gym to look their best for a night out, a night in ;), or a big date!

I know the weather is horrible today...so you may not be feeling it.  So, here's my cheesy, inspirational quote to get you off the couch and in the gym! :P

"The difference between who you are and who you want to be, is what you do!"

I was super excited about my workout today, but I woke up with a very stiff neck!  I participated in a fun, striptease style class at my gym Wednesday called "Got sexy?" with some girlfriends...and let's just say, I got a little too sexy!




 
Today's Tip: Whipping your hair around can give you whiplash!




So since I can't enjoy the burn from my planned workout, I would like to give you all a great workout so you can wake up feeling sore and successful tomorrow! :)






We are all busy! Make that hour you spend on yourself at the gym count! To help make sure you do that, here are few new exercises you can work into your routine!

First up is one of my favorites!

 

 

One Leg Deadlift with Extension

 

These feel incredible...and works your legs, booty, abs, back, arms and shoulders...Everything! 

You can hold dumbbells or a medicine ball for this move.

 Start out standing with all your weight on your left leg, holding your weights in front of your hips. Slowly hinge forward reaching the weights toward the ground...Do Not Bend!  Your spine and your back leg should stay in a straight line! (Imagine a finger splint holding you straight)

 

As you come back up, focus on using the leg you are standing on to pull you back up...you should squeeze your glute and hamstring.

(Practice this a few times before continuing to the extension part of this move...it requires some balance)

 

Once you get yourself centered, as you stand back up, do not touch your foot to the ground.  Instead pull it through to a forward "kick", while raising your arms over your head. Do these as fast or slow as your body tells you to, and find something to focus on to keep your center of gravity.

 

These take a bit of practice to get down, but they are absolutely worth the work it takes to master them and do them properly!

They burn!!

Next move...

 

Tricep Extensions

 

These will be a nice break to catch your breath a bit...

Hold two dumbbells overhead, as shown on the left.  It's important to keep your elbows close to your head.  The upper half of your arm should not budge an inch when you bend your lower arm behind you!

Keep your core tall and tight, and when you extend your arms back over your head go up onto your toes! Always looking for ways to incorporate other muscle groups into a simple exercise!

 

Making the most of our oh so valuable time, right?  ;)

 

 

 

We're going to add this to the combo I showed you a few days ago! You better have tried it!!

I like to start with some form of cardio when I get to the gym... Stair Climber or Jacob's Ladder are my favorites..but hop on the treadmill or elliptical if that's your thing!
Anywhere from 10-20 minutes will do to warm up your muscles, get your heart rate up, and break a little sweat...

Then...get to work!

Workout

20 Front Squats
20 Split Squats
20 Back Squats
20 Split Squats
(Check out my 2/4/13 post, "Time is valuable...don't waste yours" for a description of this combo!)

20 One-leg Deadlift Extension (each leg)
15 Tricep Extensions

REPEAT ALL OF THIS 2X!

This should not take you more than 10-15 minutes...

If you are new to the world of weight training, stick with this...add some cardio, some abs, and stretch, stretch, stretch! If you workout regularly, just add this into your regular routine!

We are going to keep adding to this workout.. we have quite few more moves to work in..but this will get you started, and hopefully get you sore!

Continue to follow along so we can finish this routine together!

We can all do this! Don't be afraid of the weights, ladies! We will never see change if we don't challenge ourselves...

And remember,
**Strong is the new skinny!**

 

P.S - Be safe driving this weekend!


Email me at fitmodmom@gmail.com with any questions of input!! <3







Fit, Healthy, and Happy!

 

I don't buy into the fad diets... The key to better eating and maintaining your health and fitness goals, rather than just reaching them, is thinking long-term! 

 

It's unrealistic to spend the rest of your life without a single piece of bread! Fat-free, sugar-free...Let's be serious! And counting calories? That's not going to do a whole lot unless you are eating the right food anyway! We're all better off eating 2000 calories of nutritious whole foods than 1200 calories of junk! You can agree with me on that much, right?

 

So if you're looking to lose weight...of course you can consider lessening your calorie intake! But make good use of those calories!! Fuel your body with foods that will help you burn fat, that will help you tone muscle! It only makes sense!

With a little knowledge of what your body needs, and what foods can actually make it more difficult to lose weight, it can be done!

I briefly discussed processed foods in my precious post "A Few of my Favorite Things", but I hope to give you a better understanding of why these foods hinder weight loss.

When I say "processed" I am referring to foods that have to be created, or foods whose ingredients have been altered or modified. These altered substances are called GMO's. (Genetically Modified Organism). You will see a lot of organic or whole food products say "Non-GMO" on the packaging.

GMO's are foreign to your body. These are not substances that exists naturally, so your body is not designed to recognize them and break them down properly.

Without getting deep into the science of it all, I will use your liver as an example, since its function is affected so greatly by what we eat.


Your liver is responsible for quite a bit, including identifying and ridding your body of unnecessary waste. Another very significant function of your liver is to break down fat!
When you eat processed foods, your liver has to spend time and energy trying to identify these...well...unidentifiable substances. 

Who is going to break down your fat while your liver is tied up on that task!?



Imagine putting a rubber disc into a machine that was designed to shred cardboard.  That's gonna take some extra time...some extra energy...and could potentially break that machine!  Now, there's a whole line of cardboard boxes backed up on the conveyor belt! No where to go, unable to be shredded...

OK... Not my best analogy...but you get the picture!

It's going to take you much longer to lose fat if you continue to feed your body junk it doesn't understand. And not only that, but you are putting extra, unnecessary strain on your organs!

 

This may sound ironic, but when it comes to shedding fat, don't focus on fat content, focus on ingredients! Some foods that contain a very high fat content are so beneficial for your health...and weight loss! (Nuts, avocado, coconut, olive oil, fish...to name a few!)

 

On top of the health and weight loss benefits, these "good fats" can actually help manage your moods and fight fatigue!

 

That's my slogan!!

 

Fit, healthy, and happy!

 

Isn't that what we all are striving for!?

 

I hope I've given you some insight into why I make thesuggestions I do.  It's important to me that you understand how choosing a healthier lifestyle can have a positive effect on every aspect of your well being. 

 

I'm not here to give you a meal plan or a new diet book...I want to educate you so that you can eat smart and feel good, all on your own!

 

 

 

And remember,

**Good decisions lead to better ones!**

 

 

 

Email me at fitmodmom@gmail.com with any questions or input!

 

The "S" Word!

In order to make it through the day without ravaging an entire box of my son's Goldfish, I eat often!

I discussed the 6 meals per day concept in my previous post, "I don't have time to eat healthy!" 
I referred to every other meal throughout the day as a "snack meal"... larger than a snack, smaller than a meal..."Sneal"?..."Mack"? 
No? You're OK with "snack meal"?

Great...

I offered a few examples in my previous post, but I'd like to help you out a bit with this, because snacks are definitely a big challenge when trying to form better eating habits.  The word itself has such a negative, guilty undertone in our culture.

"Hmm...what can I snack on?"

Sounds devilish!

What is so important to remember is that food is our fuel. The food we eat serves a purpose...aside from fulfilling hunger pains! And I assure you, no amount of M&M's or Doritos is going to give your body what it truly needs to run properly. 

If you simply can't control yourself, here's a great tip... You can't eat it if it's not there!

You have much more willpower in a grocery store than you will sitting on your couch at 8 o'clock at night watching The Bachelor!

So once you've stocked up on the right kinds of foods, (fruits, veggies, avocado, beans, nuts, brown rice, meats - if you aren't a vegetarian, etc... Foods that are simply and naturally food!), you can start creating all kinds of delicious snack meals!

My first snack meal is usually mid-morning, after my son and I get home from the gym.  But whatever you do, wherever your office is, these options will work just fine for you if you take the time each week to prep your fridge!
(You can get more info on what I mean by that in my post, "I don't have time to eat healthy!")

Here are some yummy snacks I like to prepare to fill me up without filling me with other stuff my body doesn't need or won't know what to do with:

 

Red Pepper, Chicken Breast and Alfalfa Sprouts

The red pepper and sprouts gave this enough flavor that I actually did not need any dressing or seasoning on this!

Remember, I prepped my fridge!  So the chicken was already baked, the red pepper was chopped...all I had to do was put it in a bowl and toss some sprouts on top!

 

Tomatoes, Almonds, Brown Rice Sesame Sticks, and Alfalfa Sprouts

I added a splash of Apple Cidar Vinegar to this, and some black pepper. So tasty! Do you notice, I like my sprouts? :)

 

 

 

 

Fage Greek Yogurt with Fresh Blueberries

Sometimes, the yogurt isn't quite enough on it's own.  If that's the case, I add a small bowl of a homemade mix.  I like to mix almonds, shredded coconut, and dried cranberries!

 

 

No matter what time of day...whether it's a snack meal, a smeal, a linner...I always try to add some crunch! It's completely mental on my part, but it makes me feel like my food has more substance that way. Hey...whatever works! :)

 

Be creative...there are so many things that taste fantastic together that you may have never thought to combine! I have the same 5 or 6 containers of veggies and beans and manage to make tons of different snacks with them throughout the week!

 

Eating healthy never has to be boring!

 

I hope I inspired your creative sense of snacking!  Stay tuned for some great breakfast, lunch and dinner ideas!

 

And remember,

**Good decisions lead to better ones!**

 

 

Email me at fitmodmom@gmail.com with any questions or input!

 

 

 

 



 

Time is valuable...Don't waste yours!

I know you've been there... You got yourself motivated to go to the gym! Whoo!

You walk in, and maybe decide to start out with some cardio.

So you hop on the elliptical:

Enter Level...Enter Time...Enter weight (minus 7, obviously), and START! 

Twenty minutes later, you're getting bored, worked up a little sweat. Now it's time to hit the machines! A few sets on the butt blaster, a few sets on that twisty machine for your abs, and a few sets on that machine every girl wishes faced the wall, but for some reason ALWAYS faces the free weights! 

Alright...Done! 

But you wake up the next day feeling no progress, no sore muscles. 

I know you don't have spare time to waste! It takes a lot to get your butt to the gym some days, so I want to show you how to get the most out of the time you spend there! Because, let's face it, you're not going to keep showing up unless you start feeling and seeing results...

You can't make changes to your body without changing what you are doing with it! That goes for both eating and working out.

First and foremost, have a PLAN! 

Before going to the gym...a few minutes before, hours before, the night before...whatever works for you... Write up a workout!

Obviously you need to know some exercises to do this, so here are some of my favorites to burn, sweat, and tone:

Front Squats and Back Squats

Holding the bar in front of you while squatting, (pictured on left), is a front squat. Holding the bar on your shoulders, behind you, (pictured on right), is considered a back squat.

Form is so important when doing squats. All your weights should remain on your heels, and your spine should never curve forward. It's important to focus on keeping your core (abs and back) tight! You should sit so your hips are as low as your knees, and your knees should never cross in front of your toes. And GO LOW! Sit down far enough to actually wonder how you are going to get back up... You won't fall! Dig those heels into the floor, and push!

Front squats emphasize Quads and Glutes (front of your thighs, and your booty), while back squats emphasize your Hamstrings and Glutes.  When you do one, you should also incorporate the other to get a balanced thigh workout.

If you are just starting out, you can use a body bar (pictured on the left), or you may even hold dumbells at your shoulders in this position.
If you already do squats here and there, use the barbell, and add weight if you're up for a challenge!

You CAN use the barbell...it is supposed to be hard, and it is supposed to hurt! Just start out doing a few at a time until you are confident to lengthen your sets.


 Split Squats

 

 

These are killer!! I can promise you that you will be sore from these! :)

 

Start in a lunge position, push yourself up into a jump. While your feet are off the ground, switch your legs and land in a lunge on the other leg. (This picture shows both with right leg forward, but it is just to show you proper form.)

 

You can do these with just your body weight, or hold dumbbells to work your legs a bit harder.

 

These BURN, and they give you a nice dose of cardio to get your heart rate up!

 

 

So one of my favorite combos to warm up and start my workouts is:

 

20 front squats

20 alternating split squats

20 back squats

20 alternating split squats

Give your legs a break! Do a few upper body or ab exercises, then repeat this!

 

This combo will wake you up, make you sweat, and definitely leave you feeling sore the next day! But only if you make the weight heavy enough to give yourself a challenge. About half way through each of these exercises you should feel like you can't do anymore. But you can, and you should! ;)

 

***If you have knee problems, I would recommend starting without weight to test it out. You can do more reps, or add weight if you are feeling good

 

Remember ladies, don't be afraid of weights!! They will NOT make you bigger! They will burn fat and make your muscles tighter and toned!

 

So give this a try! When your twenty minutes are up on the elliptical or the treadmill, grab yourself some weights and a barbell, and do it! You won't regret it!

I'll have more combos for you soon!

And remember,

Strong is the new skinny!  <3

 

Email me at fitmodmom@gmail.com with any questions or input!

 

 

 

A Few of My Favorite Things...

So you've made the decision to change your eating habits, and change your lifestyle! Congratulations!

Now what?

I grew up on white bread, pepperoni, American cheese, and diet coke! (And Cheez-itz! Ugh my favorite!)  I slowly started making better decisions as I became an adult and learned a bit more about what my body really needed.
But when I really, truly made the commitment to cut the junk and fuel my body properly, I needed HELP!

I walked around Shoprite reading labels without a clue what any of it meant.  Canola oil? (What's a canola?) Xanthum gum? (yum...) What am I looking at!?

Fortunately, my sister married a very knowledgeable man...a doctor of chiropractic care and nutrition. They guided me and helped me understand WHY certain ingredients and processed foods were harming my body, and what organic actually meant.

Simply being told, "Buy this, not that" just doesn't cut it. Understanding what your body needs can help you make decisions on your own about new food products you come across, rather than relying on a list. 

So! I am here today to give you a little bit of both! I'd like to recommend some of my favorite staple grocery store items, and explain why they are fantastic substitutes to what you may normally eat.

 

 

 

Nature's Path Organic Waffles

I am not joking when I tell you, these are the MOST delicious waffles I have ever had! They are gluten-free, and made with some very nutritious ingredients!
The Buckwheat Wildberry waffles are made with buckwheat (Superfood! I'll get into more of those in a later post...), blueberries, brown rice flour, apple puree...and other natural ingredients. They are my favorite! (My son's too!)
The other is Chia Plus, made with quinao, amaranth, pear juice, brown rice flour, tapioca starch, and other natural ingredients.
They both have a fantastic, soft consistency and taste incredible! I eat them plain, and they are still so flavorful.
Unlike Eggos or other waffles, these waffles are made from ingredients that have a nutritious purpose, aside from just creating a waffle. So it's less about Eggos being terrible for you, because they are certainly not the worst thing you could eat! It is more about how great these waffles are for you!
Since they are made with brown rice flour, it does not go through all of the processes eriched flour must go through.  Less processing, means more natural, which means your body can more easily identify those natural ingredients and perform it's duties effectively.
So...when I have a waffle and some fruit in the morning, I feel condifent that I am doing good for my body, rather than just trying not to be "bad". 

Make sense!?...

Great! :)

 

Brown Rice Pasta

This was one of my favorite food substitutes for a couple reasons. For starters, I always hated the texture of whole wheat pasta. I found it to be a bit hard and chewy. Brown rice pasta actually has a consistency that is most similar to white pasta. But more importantly, it is not made with enriched flour! (Enriched is a nice fancy word for processed, bleached, etc) And as I said in reference to the waffles, the less processing something undergoes, the easier it is on your body, your organs, your digestive system.

The benefits I'm speaking about are not limited to your health.  When your body is functioning properly, and you organs aren't working overtime to decipher and breakdown foreign substances, it can spend that time and energy on breaking down FAT!

Processed food = belly fat!!    Haaaa-lle-lu-jah! Sing it! ;)
Cut the junk, you cut the fat! Don't cut carbs, or try to starve yourself!
It won't help long term!

You can do crunches and side bends, and run and lift, etc etc etc.  And you'll have strong abs! BUT you won't be able to SEE them!!

I said this to my husband the other day, and as you can imagine, he made fun of me...BUT, I'll say it anyway:

Abs are built in the gym, and exposed in the kitchen!

Well, I hope this helped give you a good understanding of why I recommend these items. And hopefully you gained some knowledge to help you in the isles on your next food shopping trip.

I'll have more recommendations for you soon! Stay tuned. ;)

And, of course, Remember:
Good decisions lead to better ones! ;)


I have to give credit to my brother-in-law, Dr. Joseph Gulotta, who has literally NEVER been stumped by a health or nutrition question I have had for him! His knowledge and recommendations have literally changed my life! <3

Check out his website, and visit him for better health and wellness!

"I don't have time to eat healthy"

So I am sure you've at least heard of the concept of eating 6 small meals a day in order to lose weight. 

This is absolutely the way to live! Not only for weightloss, but to rid you of bad snacking habits, for health reasons as well.

But the most common response to this concept  I've heard is, "I don't have time to come up with 6 meals everyday!"

There is a misconception about this lifestlye, that it means more work and more cooking, and I would like to offer some advice to make it less overwhelming for you.
I have actually found it has taken the pressure off of preparing meals. 

I highly recommend you take 1 day each week to "prep your fridge"! I personally like Fridays for this...that's my food shopping day. Payday! ;) But any day you are in that zone works just fine! 

Prepping your fridge:

Hard boil some eggs, chop some raw broccoli, cut up red pepper & carrots, drain and wash a can of beans or chic peas...  These are just some of my "go-to" snack and meal items, but think of your favorite raw veggies, beans, etc. 

And I always make sure to have nuts and avocado in the house! Great sources of those fat-burning fats! Can always add those to salads or snack mixes.

So a typical person eats breakfast, lets say, around 8am. Then she tries to hold off for lunch around noon. But usually can't make it, so she grabs a few handfuls of chips or goldfish (this is speaking from a stay-at-home mom's perspective, can you tell?), or maybe she takes a trip to the vending machine at work. Then she feels guilty all day for not having the will power to wait until lunch.

That is NOT fighting willpower, that is fighting hunger! We aren't meant to starve ourselves and should never have to!

I would like to walk you through a typical day of eating 6 small meals...(The times are just a reference...eat when you're hungry!)

Breakfast 8am: 

2 Eggs, 1 Nature's Path Waffle, and bowl of mixed fruit

Snack meal 10:30am:

Raw red pepper, raw broccoli, mashed hard boiled egg, and slivered almonds with some ground pepper and a splash of apple cider vinegar 

Lunch 1pm: 

1 piece of Ezekiel bread or toast with shredded chicken and avocado
(Ezekiel Sprouted Grain Bread is in my shoppling list items! Make sure to check those out for ideas!)

Snack meal 3:30:

Small salad- spring mix, chic peas or beans, avocado, carrots, with ground pepper, olive oil and apple cider vinegar 

Dinner 6pm:

Brown rice pasta, grilled or baked chicken and peas in a homemade sauce - olive oil, crushed tomatoes and herbs. 

Snack meal 8:30pm

Make this one feel like a snack!

I found organic blue corn chips that are minimally processed and very low in salt! I love them with homemade style guacamole or salsa. 

These are just examples, and I will continue to post small meal ideas! 

The best advice I can give to be successful in this lifestyle change, aside from just "prepping your fridge", is to take a day here and there to cook 2 big dinner type meals. Then you can use the left overs over the next few days for lunches or dinners.  This way, if your children only want nuggets with mac n cheese, your only options won't be to either eat what they eat, or cook two meals every night!

If you are working full-time, when you "prep your fridge", prepare the large salads and snack mixes so you can just transfer them to tupperware and throw them in your lunch bag everyday!

Willpower is about decision making, NOT starving!
I hope this helps you get a start on living healthier and reaching your goals! 

Remember...

**Good decisions lead to better ones**

email me:
fitmodmom@gmail .com with any questions! <3