Thursday, May 16, 2013

Refueling Your Body Post Workout and Welcome New Readers! ...

It's now week 4 of My Fitness Journey #2 and I have to say that I feel great.  Slowly incorporating exercise and clean eating in my life has given me so much more energy as a Mom and I am able to handle postpartum much better than my first pregnancy.  My precious daughter is now 12 weeks old and sleeping right around 6-8 hours a night.  Here is sweet baby girl at 3 months.  Time flies!


We occasionally still have the 3-5 hours sleep cycle where she wakes up Mommy 2-3 times, but now it's mostly 1 feeding in the middle of the night.  I made sure to wait until we established a good sleep routine before I tackled working out in the mornings.  If she wakes me up more than 2 times the night before, my workout would be a stroller walk around our neighborhood.  Still a great workout because my neighborhood has hills and I have baby girl with me the whole time.

Since My Fitness Journey #1, I have made new friends, hence new readers!  A few don't know about My Fitness Journey #1 so here is a link HERE.  I took it so far as to compete in my first fitness competition HERE.  Now it is 2013 and I have another little angel named Genevieve Rose.  Alexander (my 4 year old) still eats majority of the time healthy and indulges in his "treat" meal on the weekends (normally a happy meal and cookie with grandpa).  As a busy Mom, I try to cook a meal for my family during the week and we enjoy a restaurant dinner one night of the weekend.  We also go out as a family for breakfast on Sunday morning at a local diner here where we live.  It's not all roses; there are weeknights where my son may have an activity at his preschool or Daddy/Mommy had to stay late at work and the convenience of a restaurant is just logical.  But those are rare as I plan my grocery list based on meals I plan to cook for the week.  I am a strong advocate that children who are exposed to healthy eating from the get-go will lead a healthier lifestyle as they grow.  I started Alexander on veggies since he was 5 months old.  Hubby and I shared the task of steaming and pureeing his fruits and veggies and then to finger foods.  To this day, he does not fight me when I ask him to eat his veggies.  It's also important that he sees Mommy and Daddy eat the same healthy foods.  I look forward to doing the same with Genevieve in just a couple of months!  Here is a plate of Alexander's fishsticks.  This boy does not like the breading, so each time I have to remove the breading and he just eats the fish.  I really should just cook him tilapia vs fishsticks.  I paired the meal with sautéed squash and zucchini:

 
 
As I get going with my journey #2, I can't stress enough how important it is to view food as a source of FUEL for your body.  After a workout, it does no good to the body when you head home and 1.) not eat (or refuel as I call it) and 2.) eat, but make poor choices!  I have seen trainers at my gym drinking starbucks and cokes and as a client, I ask myself why in the world would I hire you to train me if you don't do the other part of building a healthy and lean body?  It saddens me when I meet people who say they only eat once a day.  Or they skip breakfast and just wait for lunch.  Or send their kids to preschool with a bag of donut holes and fruit snacks and call that breakfast :-/ SMH ... each time I drop off Alexander at preschool, I see cars lined up at the donut shop across the street.  This donut shop was smart.  They put a DRIVE-THRU so you don't even have to get out of the car and bring your kiddos in.  How convenient is that?  Don't mistaken me, my son and I love donuts (who doesn't?), but that shouldn't be a staple breakfast in your child's diet.  I save donut time one weekend a month or for special occasions.  Now, you say well there just isn't time for me to eat!  I get you!  As Moms, we normally put ourselves LAST and our kids (and hubby) first.  I've had many times where I had to skip breakfast because there simply just wasn't any time for me to eat and I didn't want anything unhealthy so heck just skipped altogether.  Well, this is where planning comes in.  To help me not skip meals, I try to cook the clean foods in bulk (i.e. boil brown rice, make a huge bowl of salad sans dressing, baked fish, grilled chicken, steamed sweet potatoes, sautee veggies, cut up fruits - for the WEEK).  Each morning hubby and I have oatmeal so we designated him as the oatmeal chef and I take over getting the kiddos ready for the day.  It's called TEAMWORK.  Hubby and I are still working out the kinks of the routines, but definitely cooking in bulk helps a great deal.
 
I am not a nutritionist by all means and please remember that what I say in my blog are examples or experiences that worked for ME and my family.  The purpose of the blog is to help me answer emails/texts/calls about your questions on clean eating and exercise.  With a full-time job, a 4 year old and now a 3 month old, it's difficult to address everything I receive and that's how this blog came to life.  I love to help you :-) ...
 
I didn't lose my weight on my fitness journey #1 or compete in a competition with just one component.  I had to eat clean AND exercise.  I am not one of those people who can eat pretty much anything I want and still stay lean.  Honestly, can you say those people are really HEALTHY?  Just because a person looks skinny or not overweight, but eats like crap does NOT make them healthy.  Eventually the crap eating will catch up with them.  Would you rather be that person or a person who embraces clean eating and fitness and LIVE it?
 
My point is try to view food as your body's source of fuel or refuel.  After a workout, why would you erase all that hardwork you just put in to complete that workout by making poor food choices?  Since yesterday was a rest day for me, I did a body weights class this morning and followed up with cardio kickboxing right after.  In between, I drank an all natural vanilla whey protein shake (mixed with water) to refuel after the weights workout class and give me energy to complete kickboxing.  When I got home, I made my lunch which was a modified chicken fried rice on a bed of spinach.  First, I sautéed spinach and put on a plate.  I then sautéed onions, grilled chicken and 1/2 cup of brown rice (both already in my fridge), peas and carrots in a pan, seasoned with a little bit of soy sauce and black pepper.  I added a few grape tomatoes on the side because I just love tomatoes ;-) ...
 
 
 
So blog point of the day is to make healthy and clean food choices after your workout.  Don't just take a step forward by completing an awesome workout only to take 3 steps backwards by eating awful right after.  Continue going forward.  That's the only way you'll get results and that's what I mean when I say "you can't out train a BAD diet."

Have a great rest of the week!
 
Cheers,
Mrs. Chilly
 
Check out my friend Julie's fitness page HERE!  She is my bodyworks (weights class), kickboxing instructor and friend :-) - without her, I wouldn't be where I'm at today.  She is starting a bootcamp in June to help us ladies get ready for summer!  Message her if interested or need more information.  Thanks!
 

 


Thursday, May 2, 2013

.... And I am Back :-)

Well, last week I started back up again at the gym.  I won't lie and say it was easy considering I have done a fitness competition before and my body has endured extreme, hardcore training.  No ma'am - it was hard as hell!  Even finding the right clothes to wear to the gym took some time and frustration.  For now, my Lululemons will have to wait a few more months (hopefully) before I can fit in them comfortably again (and I will!!).  I went ahead and purchased new sportsbras (which is a MUST because my old ones didn't fit) - Moving Comfort Juno.  The same one that Mama Laughlin uses (Mama if you're reading this - THANKS!!! the sportsbra is fabulous and keeps the girls in place ;) ... I also purchased much needed shoes (yes, I had to go bright!) - these are super comfortable for the group exercise classes I take as well as doing plyometrics and spin.  My running shoes will probably need to be replaced soon too ...


So the first week, I was a little bummed ... I couldn't even do two "real" push-ups whereas before I popped those babies out like nothing .. but the "bumming" didn't last for long.  I can either stay and feel sorry for myself OR get to WORK.  I chose the latter.  Rewind back to my birth experience, I have to say this second pregnancy was so much easier, where I wasn't a "human dyson" and ate everything in sight.  Ughhh.  Memories of the first pregnancy just popped in my mind.  I gained a total of 45lbs with Genevieve and 65lbs with Alexander.  I still had the cravings with this pregnancy (fried catfish at 7 weeks and thai tea the entire pregnancy and then after, etc), but I tried to balance it with homemade salads, fish and eggs.  I couldn't stomach oatmeal or eggwhites for the life of me so those clean foods went out the window unfortunately.  I carried my water with me 24/7 even when I went to sleep .. and I still do.

My pregnancy with Genevieve overall was wonderful (minus the morning sickness the first 20 weeks) and I exercised up to 24 weeks at the gym.  That's one of the main difference with the pregnancies as well was that I was active the second time around.  After 24 weeks though, I was instructed by my doctor to take it easy and do casual walks due to an issue I had with the pregnancy.  So I froze my membership indefinitely.  That was SOOO hard considering the level of fitness I was so used to.  Aside from family, fitness was my passion, my outlet, my escape for 1-2 hours a day.  Walking bored me honestly unless it was with my family.  To go from the fitness level I was used to to casual walker was difficult, but I knew that it wasn't about me, but about my baby girl.  After a couple of weeks, I got over it and accepted the change.  Actually in retrospect, the hiatus was nice and very much needed.

Natural birth also helped me jumpstart my fitness journey #2 much, much quicker.  From my own experience, you recover so much faster than with a medicated birth.  I am emphasizing "from my own experience" here, there is no right or wrong.  I just chose to go the natural way and hubby and I educated ourselves by hiring a doula/taking classes to achieve that.  It was also a wonderful way for us to bond with each other and the miracle that was growing inside of me.  My first birth didn't go as smoothly and afterwards, I felt more sluggish and didn't have the energy I have now after my second baby.  I have no regrets with the birth plan for my second as it has helped me bounce back slowly, but surely to the journey of getting fit again.  After hibernating with my family for 4 weeks, I started walking again at 5 weeks postpartum (2 miles at the park or our neighborhood) and back at the gym at 10 weeks postpartum.  It's now 11 weeks postpartum and I feel great.  It's also comforting to see familiar faces at the gym and to know that my friends are here to support me in my journey back to good ol' me.  In addition, I've also started back up my clean eating where I eat 5 small meals a day, with protein at each meal.  Genevieve has now started to sleep between 6-8 hours a night so in the mornings I am able to find time to eat breakfast, spend time w/ my son before he heads to preschool and get ready to work-out.  I am thankful to have my Mom so close by to help with Genevieve so I can have 1-2 hours to myself on days I need it.  Being fit helps me become a better Mommy to my children and give me energy to do more activities with them.

So diet.  What do I eat?  Fortunately, oatmeal and eggwhites do not gross me out anymore where it did during pregnancy.  So each morning, I try to eat 2 eggwhites mixed in with 1 egg (with yolk cooked sunny side up) and 1/3 homemade Quakers oatmeal topped with an assortment of berries and 1 tbsp. of ground flaxseed.  On the weekends when I have a bit more time and the help of hubby, I would cook a spinach eggwhite omelette with lots of veggies.  I have grown to love oatmeal again and breakfast is my favorite meal of the day.  For AM snack, normally after working out, I drink a natural vanilla whey protein from Whole Foods (Whey Factors) recommended by my friend Deepa.  This whey protein does not contain any artificial sweeteners which is not recommended when breastfeeding. 


I only take this after weight lifting a specific muscle group.  For lunch, I have a 1/2 cup of brown rice, homemade spring mix salad with 1 tbsp. of light balsamic vinaigrette and 1 tbsp of olive oil with a protein (ie. tilapia, chicken breast, lean flank steak, shrimp, etc).  Today I had sautéed zucchini and squash with onions instead of a salad.  The key with clean eating is portion control.  If I have extra time in the morning, I go ahead and bake my fish so it is ready by lunchtime.  I always have brown rice already cooked in the fridge so I just have to heat it up!  Sweet potatoes is great too, but I still can't stomach the texture :-/ ..  Now for dinner, I can still eat what I cook for my family (except pizza!).  Monday evenings is grill night so hubby grills porkchops for my son, steak for him and I and chicken breasts for the week.  I just portion mine to 4oz and save the rest for the week.  Most of my friends know I plan my grocery list for the week based on the meals I cook for the family.  Tuesday night is seafood night and I rotate from tuna melts to baked salmon.  My son loves salmon and brocolli!!  Here is a picture of his cute little plate:
 
 

Now, I do normally eat white rice with this meal, but again in moderation.  It helps I only cook 1 cup so no one overindulges in white rice!  Wednesday evening is pizza night (pizza from Costco) so that meal is only for hubby and Alexander.  I would make normally a grilled chicken salad or eat breakfast for dinner (less the oatmeal because I don't eat carbs after 5pm).  Just depends what I feel.  For PM snack.  If I am at home, I normally would go more for cooked foods vs the Whey Factors protein and opt for 3 eggwhites and 1 tbsp of almond butter (one of my faves) or a serving of Oikos greek yogurt:

Since I am breastfeeding, I try to limit my whey protein (even though it's natural) intake as a PM snack.  Thursday evening is a rotation of requests from my boys:  potroast, spaghetti, Filipino dishes, etc.  I still eat these foods with them, but try to eat more of the clean foods that accompany the meals (ie. spaghetti - eat more of the salad vs pasta and skip the garlic bread; potroast - substitute brown rice vs white rice - the meat is pretty lean already which I try to choose at the supermarket).  Filipino foods I rarely cook (about once a month), but when I do, I consider it as one of my two cheat meals for the week.  And trust me, I look forward to my 2 cheat meals a week! :-) ....

I am still experimenting with clean foods.  I am having to look back at my fitness food albums and journals as well as check out my fitness friends' albums (the amazing Laura Lam Ortiz!!) ... It has only been my second week so I still have a ways to go.  BUT the hardest hurdle of them all has been reached and that is starting back up my workouts, clean eating and again finding that drive/motivation spirit I had before!  That part I have accomplished and I can't even begin to tell you how pumped and motivated I am to DO this! ...  I am so thankful to have family and friends who have supported me in the first journey and who is supporting me with THIS journey the second time around.  I feel awesome and now accumulating energy to enjoy both my sweet and smart 4 year old son and my precious, beautiful baby girl :-) ....  My two babies!


Remember clean eating is a MUST with exercise if you want to see any changes!  You can't out train a bad diet.

The rest of 2013 is going to ROCK!  Stay tuned.

Cheers,
Mrs. Chilly

the GOAL - 125lbs and muscle tone ;)

Monday, March 4, 2013

Post Pregnancy Update

3 hours of interrupted sleep, sore breasts from breastfeeding and just pure fatigue, I thought why not blog today?  This will jumpstart my Monday!  LoL!

Hey all, it is now March and from my past post (sorry I didn't get to posting in December like I said), I updated ya'll that hubby and I were expecting baby chilly #2!  Well here she is, our Miss Genevieve! ... Newborn pictures taken when she was only 6 days old ...


 
 
I am thankful to be able to spend each day with her until August when I return to work.  She is almost 4 weeks old.  She is our little angel and I cannot begin to describe the immense feeling of having a little girl in our lives.  Big brother Alexander is Mommy's helper and he is always kissing Genevieve on the forehead, telling her he loves her.  I am blessed to have two wonderful children.
 
I have been receiving several texts and emails inquiring about the pregnancy and well-wishes etc (thank you for all that!).  Day of labor, I had gained a total of 45lbs.  20lbs below what I gained with my first baby.  I knew this was a much better pregnancy because at the end I was still comfortably wearing my wedding rings, my legs were not miserably swollen, I didn't have that belly itching problem (PUPPs they call it?) and I managed to still be able to walk for exercise and have a 90% natural childbirth.  At 24 weeks, I was instructed by my doctor to stop the step aerobics (due to bleeding) and just walk.  This was really hard for me to do because as you all know, I love to exercise!  But this wasn't about me, but baby so I followed what the doctor prescribed and just walked when I could.  My gym membership was frozen that week and to this day I am still contemplating of "unfreezing" it. 
 
Which brings me to my next topic and what most of you want to know.  The texts and emails I've been receiving is mainly, "how do you plan to lose the weight?" ...  Well, just by giving birth alone I lost between 20-25lbs and I am exclusively breastfeeding my daughter which burns about 500-600 calories a day.  Just last week, I started to eat my eggwhites and oatmeal again (my post below I mentioned that I couldn't tolerate either during pregnancy :-/).  I have to keep up my caloric intake (an additional 500 cal or so) while breastfeeding, but I am definitely making better choices.  My lunch would consists of my normal brown rice (3/4 cup vs 1/2 cup), tilapia fillets and steamed brocolli.  I also like to make a grilled chicken sandwich with a bowl of tortilla soup.  Hubby still grills chicken breasts on Monday evenings which helps.  So slowly, I am gearing back to my old eating habits.  I drink plenty of water each day (one of my favorite purchases is my Starbucks water holder).  I like my water extra cold so I probably fill this thing up 6-8 times a day with ice!  I never leave home without it either.  This was a must-have too during my pregnancy. Portion control is also something I have been watching too.  While I am not yet at my 5 meals a day, I try to incorporate small snacks when I can (or when baby schedule lets me eat!) and I have a handful of almonds, mango slices, 1 tbsp of almond butter or an oikos greek yogurt with fruit:
 
Now for exercise.  I guess you can say this is my "draft" version!  The weather in Texas is slowly getting warmer (81 degrees today!) so I see lots of walks in my future.  I am thinking of unfreezing my gym membership or switching gyms after Genevieve is 12 weeks old by slowly taking 2-3 classes a week.  I am starting really SLOW ok?!  I am sure after I leave that first class, I will be sore like a son of a gun.  I also plan to train with my good friend Tracy Payne of Xtreme Fitness.  She was my trainer back when I competed for my first competition back in August of 2011 (link here).  I am saving training with her until I have weaned Genevieve from breastfeeding which will be next year in February.  But then that is my busy season at work so it will most likely be May 2014 when I train hardcore along with competition diet.  12 weeks of that should whip me up in shape!  As for now, almost 4 weeks postpartum, I am enjoying my new baby and getting acclimated with having two kiddos.  It is definitely a transition, but overall very rewarding and just awesome.  I love it! ...
 
I am looking forward to starting up my walks and gradually starting up my classes at the gym after 12 weeks postpartum.  Delivery-wise, this was by far the easier of the two and I feel great.  With my first pregnancy, post-partum I felt sluggish and had less energy which explains why I had the post-partum blues.  With this, after 2 weeks postpartum, hubby had to remind me to slow my @$$ down!  I was ready to start doing what I used to do!!  I am just that type, I can never relax.  I feel like I always have to be doing something :-/ ...
 
Anyway, there you have it.  That is my plan for now which could change.  I feel blessed to have good friends who have supported me back when and who support me now (Crystal, Laura, Leslie, Laquanda, Stefanie just to name a few).  Hey, if you want to do this with me, just let me know! :-) ... Perhaps we can start our own little group and help each other stay accountable.
 
Cheers,
Mrs. Chilly