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

Welcome! A bit about what led me here...

Welcome to my blog, and thank you for joining me on this journey!

My goal is to inspire you to be fit, healthy and happy! I hope doing so will also keep me motivated and moving forward with my own health and fitness goals. Follow along for healthy eating tips, progress photos - (my own and others'), healthy and easy recipes, workouts, and more!

While this is a health and fitness blog, I want to take this time to introduce myself, and tell you a bit about what led me to this point.

I am 28 years old, a full-time mama to one sweet 16 month old little man, and a wife to my very best friend.

Becoming a mother has inspired me to be the best me I can be, in more ways than one! I strive to be more patient and compassionate...stronger and more self-sufficient...cry less, smile more!

As a new mom, I was extremely overwhelmed, as most new mothers are.  We expect to have this "instict" that...well...just doesn't come as naturally as the world has always said it would. We read books, and blogs, and "what to expect when you're expecting to expect...and we expect to know it all when our babies arrive. But the truth is, nothing and no one can prepare us!

I coped with some anxiety for sure! I never cared so much for anything or anyone in my life, and I had no idea what I was doing... I knew for sure something terrible would happen to him, and it would be entirely my fault for just that reason. Who am I to be this baby's mother? What a tremendous responsibility!

Over time, those particular stresses faded a bit...and while it most certainly hits me now and then how incredibly important I am to be responsible for this precious little man, the overwhelming aspect has lessened a bit.

As a stay-at-home mom, the next phase of emotion I struggled with was my "loss of identity". We take care of everything and everyone, and at the risk of making us sound like martyrs, there's not much time or energy to do anything for ourselves.  I missed peeing on my time, washing my face when I first woke up, cutting and painting my toenails when I noticed they were wretched...

There were times I took it out on my husband...I was jealous of his freedom. Sounds so ridiculous...Jealous of the man who works long hours and constant overtime to support his family... who comes home and plays with his son, makes time to appreciate his wife, has finished his degree and moved onto his masters since our son was born...the man who does the laundry! (yes, I am a lucky woman!)
But something about the fact that he drove in his car to and from work everyday, all alone...and whether he took advantage of it or not, he had the opportinity to stop at wawa!, or run into the store on his way home from work...or go to the gym! Silly, I know...not his fault!

So whose fault was it?

The more I thought, and the more we talked, I realized it was me, and only me, that could make time for myself.
For so long I was looking to find time, when in reality, I had to make it.
I knew my life was incredible, but I also knew I wasn't fully appreciating it.  There were points when I would become so filled with anxiety over the guilt I felt for not being in a state of bliss 100% of the time. 

*Ultimately, it was my decision to be happy...and I made it.*

I couldn't think of a better way to spend "me time" than on improving "me".  Exercise! Of course it started out as a mission to "get my body back" after having my son... but I quickly realized how incredible I felt on the days I worked out.  I was patient, funny, grateful, loving...I felt like my silly self with my husband again.
So this was it...I could be the best me, the best mom, and the best wife I could be, just by taking care of myself.
As simple as that sounds, most people don't take care of themselves, or don't know how to. Now that I have experienced the life-changing benefits of being fit and healthy, I am extremely passionate about spreading that joy to others! No matter who you are, what you do for a living, your marital status, etc... eating healthy and making your body strong and healthy can certainly do you no harm. And I assure you, it will bring out your "happy"!

I love and appreciate my life, and have made a commitment to value it and treat it right! Join me!