What to do when you hit a plateau

Hey everyone!! Hope you all are having a wonderful Monday night!! As for me, I feel motivated!!!

 I have been having progress in my weight loss journey, as you all may know from my last post.  But, honestly, I wasn’t happy with the slowness of it all.  I know that in order to lose weight the healthy way, we must have dedication and patience, because it is a long process.  Nonetheless, I decided to seek expert help for this.  I consulted a Personal Trainer at the gym I attend.  I asked if I could ask him a few questions and luckily he agreed. 

 I won’t be revealing what gym he works at or his full name because he really isn’t supposed to comment without having the appropriate consent from his employer. 

 

So, let’s get to it…

 I interviewed Caleb who has been a personal trainer for 7 years.  

 

Q:  What do you think is the reason of why I don’t see the results I want?

“One of the main reasons, people stop seeing results is because our bodies get used to the exercises we are doing. We don’t push ourselves as hard and our bodies become comfortable.”

 

Q: Is it harder for women to lose weight than it is for men?

“Definitely.  Women are built to store fat in their bodies because their biology, women “were made” for having babies, so this totally builds into the equation.  But once a woman gets her body going, the fat sheds right off.”

 

Q:  What are some of the exercises you suggest we do in order to see results?

“Well, the main thing you need to do is set a time of day where you are going to exercise and commit to it, NO EXCUSES!  Then I would suggest beginning with strength training, as this will build lean muscle and help shed the fat, then do some cardio and eat healthy.”

 

NOTE:  Here is a guideline that he provided for the first week.

 

         Monday:  Triceps, biceps, chest and 30 min cardio

    Wednesday: Abs, legs, glutes and 30 min cardio

  Friday:  Back and shoulders and 30 min cardio

 

Q:  So, I should do these exercises every week and I’ll see results?

 “Yes, but remember that your body gets used to the exercises and to the heaviness of the weights, so after a while, if you don’t target different muscles you’ll encounter the same plateau you are having.  You need to change it up every week and target different parts of your body all the time.  This also gives your body time to rest that way when you target those muscles again, they will actually work in your favor.”

 

 

I plan to do this.  I will be going to the gym three times a week, just as Caleb advised. I will try to make it more than three times if possible. 

 

Well…let’s get this other phase started!! Sending out positive vibes and never give up!!

 

On another note, this is what I wore.  I won’t be using those shoes anymore, so uncomfortable!! 

 

Image

Progress in getting healthy and fit

Hey everyone!! So here is a brief rundown of what my progress is in my journey to getting fit and a little extra. I am no expert in fitness and by no means do I want to say that you should all do this. This is what I have been doing and same as many of you, I’m trying to figure out what works for me. Obviously, some things have been working and some haven’t, but that is what this whole journey is about.
In this video I included that cardio that I have been doing three times a week. It’s very difficult for me to go to the gym every single day since I do work, go to school, and still take care of my home. That alone, is a workout all on it’s own, but that’s another story.
I also included a purchase I just made because how can I not share a great deal?
And finally, I have been keeping a journal, well not so much, but I want to keep it up. So I jotted down my weight and some measurements from last month, and compared them to this month. My weight hasn’t changed much, but comparing the inches, I looks like I am making progress.
Here is the link https://www.youtube.com/watch?v=I6LKvtk9zw8 just in case something “weird” happens with the video above.
On a last note…SPRING IS JUST AROUND THE CORNER!! SO SO EXCITED!!

Getting ready for a 5K!

How to prepare for a 5K!

The Color Fun Fest 5K Run is coming to Phoenix this March 15, 2014 and I couldn’t be more excited!  I’ve been working out and eating healthy for the past month now and I can say that my progress has been slow but definitely seeing results. I’m averaging about 1 to 2 lbs. per week and I don’t think that’s bad at all.  Especially with my busy schedule, and when some days it’s hard to stay on track, I have to say I’M PROUD OF MYSELF.

Color Fun Fest Run BlackLight RunOh!! But if someone can’t make it to the Color Fun Fest then you can join the BlackLight Run that is also coming to the Valley April 12th. I’m also excited for this one and hope I can sign up.

Well, I have never been in a race before and I have been doing some research in how to prepare for one.  There were so many websites that I can’t read anymore.  But here is what I took from them.

I was reading Fitness Magazine online and stumbled upon an article that I think is of so much help for a beginner at trying to join a marathon.   If you click HERE you will be taken to an article on how to prepare.

I found this really cool website called Runner’s World and it has information on EVERYTHING that you might want to know about running.   It tells you about the type of shoes you should wear, tips for pregnant women and running, and also some training plans. So, I thought that this was awesome and it might have just become my favorite site.

The List…

  • Find the right clothes for the event
  • Materials like nylon, wool, Lycra, and Coolmax. These materials help you stay cooler and prevent irritating and painful chafing
  •  Stay away from cotton as it can trap moisture.Find the perfect shoes.  Make sure that you have broken-in your shoes if they are new as they can give you terrible blisters.
  • Start a warm up routine
  • Stretching to get the blood flowing
  • Do things like lunges, butt kicks etc. Anything to stretch out all the muscles in your body.
  • Practice during the week but space it out.
  • Give yourself days to rest and recover
  • Make running a habit
  • Have a cooling off routine
  • This involves stretching all over again
  • Rehydrated yourself

Drinking sports drink 10 minutes before a race will help you perform better says Owen Anderson, Ph.D. who writes for Active.com and wrote the article “11 Major Marathon Mistakes.” His advice is very important for preparing for a race.

 

 

There is also this cool plan called Couch to 5K Training Guide for all those newbies who need that extra help in preparing.

 

So, who’s with me on this race?

 

Let me know how it goes!!!

 

 

The struggles of finding balance

When everyone else seems to have a balanced life, sometimes for a mom,student, wife, and working 30 hours a week, it sometimes feels like there is NO balance.

Sometimes I feel so overwhelmed that I feel like giving up. But, THAT IS NOT AN OPTION FOR ME!! I am motivated to change my life around. This is much harder than what it sounds, I have been struggling with that.

At first I had set my goals, and sometimes I don’t get a workout in, but if it’s not one thing it’s another. When I don’t get a workout in, I try really hard to stick to healthy foods and watch my calorie intake. Boy, life is hard!!  Well, that’s my venting for today 🙂

On a serious note…

This was my outfit from my workout and I loved it.

Workout outfit

This is what I wore

One thing I did forget to mention in my first blog post —->>http://bit.ly/1dG7q3u  was that I weighed 145 lbs.  YES! I know, that for my frame 5 feet even is overweight.  Some might say I’m exaggerating but for someone who weighed 105-110 up to when I had my baby, is a big difference.  And I feel it.  I can say that I weighed 117 two weeks after having my baby girl.  So, three years later and almost 30 lbs. more, I’m feeling the weight.

In the article Weight Control After Pregnancy published in MedicineNet.com the Medical Author Carolyn Janet Crandall wrote “Weight control is a widespread concern for many women after pregnancy.” Many women feel that they have to lose the weight right away but in actuality, this is a process that needs determination.

Cradall suggests that our ” expectations need to be realistic. We are only human. Rapid weight loss will not stay off, but rational weight loss (1-2 pounds a week) can stay off.” I can say that is doable. Right?

DEFINITELY!!

I was surprised by that information because I have seen people bounce back right way, but I guess it’s not for everyone.  Some of us just have to work a little harder.

In WebMD‘s blog section Doctor Pamela Peeke in her article Rebel Against the One-Size-Fits-All Definition of Fit and Healthy says “concentrate on creating your own definition of what it looks like to be at your best, mind and body.”

So many of us are bombarded with comments from relatives or friends when we begin to gain a little bit of weight, not to mention when it’s really noticeable.  What matters most is that we are healthy and feeling good about ourselves.  This is something that as human beings we battle with because society tries to mold us a certain way.

We have to stand up for ourselves because nobody else will!

To begin…

We should have a balanced diet.  There are so many options around, especially with the internet.  Then we should live an active life even if it’s just walking around the neighborhood or taking the dog out for a walk/jog.

These meals are the ones that fit ME best because of my busy schedule and since I don’t always have time to cook on a daily basis, meal prepping is a MUST.

These are just a few options to give you variability…

Breakfast (ON THE GO)

  • Fruit and Cheese
  • Peanut Butter Waffle
  • Strawberry Shake (or any flavor)
  • Huevos Rancheros Burrito (MY FAVE)

LUNCH

  • Chicken Quesadilla
  • BLT sandwich
  • Turkey and cucumber sandwich
  • salads

DINNER

  • Fajita-Style Quesadillas
  • Spaghetti with Tomatoes and Shrimp
  • Beef and Black Bean Chili
  • Vegetable Lasagna (OR regular lasagna)
  • Mexican White Bean Soup

*****Many of these dinner options can be stored away and made in large quantities for next days lunch or dinner.  This is what has worked for me and hope it works for you.*****

SIDENOTE!!

I drink lots of coffee, so when I found this video I intently became thrilled and thought about sharing it with all of you.

The positive side of drinking this type of coffee…

WELCOME TO MOMMY CAN GET FIT TOO BABY!

This is my first blog and I thank you for joining me in this new adventure!

My name is Noa and I am starting this mommy fitness blog as a way to record my progress in trying to loose the baby weight, plus some, I have gained over the past three years after my daughter JJ was born.   I can’t say I have a valid excuse as to why I never lost the weight and to why I gained more after that.  The reality is that I just became LAZY.  But, if I may mention a few “excuses,” 1) Hormones, 2) School, 3) Work, 4) No support etc.

Well, from this day on my motto is going to be “mommy can get fit too baby” which is also the name of my blog.  I want to prove to myself that I can do it this time around and I will not give up.  My main motivation will be to prove to my daughter that there are no obstacles in life.  She needs a positive role model and I want to be that person for her.  She should not learn to give up but to ALWAYS keep trying even when everything else “seems” to push you the other direction.

Let me warn you that I am in no way a professional in this subject.  I will be learning with you as I record my progress and together we will learn what works and what doesn’t.  Any advise or product given in this blog is just my opinion on my experience and research that I have done on the internet.

This will be an incredible journey for all of us!

HOW TO GET STARTED

1. Workout clothes

Photo credit to SportyAfros.com

Photo credit to SportyAfros.com

2.  A work out plan

“Your exercise options are numerous, including walking, dancing, gardening, biking — even doing household chores, says Rita Redberg, MSc, chairwoman of the American Heart Association’s Scientific Advisory Board for the Choose to Move program.” –This quote taken from http://bit.ly/1ho4N6u in the article Fitnes 101.

I prefer to run or use the elliptical but that is just because the treadmill gets me tired in 2 minutes.

 

3.  Eating healthy

This is particularly important in trying to achieve longterm fitness goals.  I will not be cutting any food out.  What I will be doing is controlling portion sizes.  And, you know how they say that we should be eating a color meal, that way we are sure we are eating a balanced meal, well I will be doing that.

 

4.  Consistency

I cannot stress how important this is! The main goal here is to achieve longterm goals and if we only do this during the weightloss process the weight will just come back again.  This is not just a weightloss journey and getting fit, but a whole transformation.

Photo credit to http://bit.ly/1blGz8m

Photo credit to The Radical Self Love Project