weight loss early pregnancy sign | Ultimate Workout Playlist 60 Songs

weight loss early pregnancy sign

Im a huge proponent of using music in your workouts to help get you going.  Even on my most low energy, depressed days, when Im literally dragging myself to the gym or park with a head full of self-talk like, "Just WALK for 15 minutes- you dont have to run or lift weights." If, when I get there, I put my ipod on, after a few minutes, I cant help but start running or working out harder.  Like music magic.

Lyrics, tempo, beat, and rhythm get me in the mood to work out.  I like booty-shakin music, R&B, Christian Pop, and a little rock-n-roll.  Below are the top 60 songs currently on my "Work Out" Playlist.

To get me moving or start the workout I love to hear "Good Morning" by Mandisa & Toby Mac.

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When its time to lift heavy weights on squats, "Sober" by Pink is great because its a little slower (which is how I like to do squats, and I feel like it makes me dig deep).

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In the groove and feeling good?

"Starships" by Nicki Minaj

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"Only Girl in the World" by Rihanna

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"Raise Your Glass" by Pink

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"S&M" by Rihanna

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"Life in the Fast Lane" by The Eagles

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"Lose Yourself" by Eminem

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"I Gotta Feeling" by The Black Eyed Peas

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If youre working out some emotional stuff, going through a heartbreak, or life is just generally shitty, here are a few songs to give you some encouragement.

"Stronger" by Kelly Clarkson

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 "Fighter" by Christina Aguilera

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"Perfect" by Pink

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"Overcomer" by Mandisa (I added the lyrics to the whole song because its so perfect.)

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Ready to cool down and stretch?  "You & I" by Lada GaGa starts with a great slower tempo.

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"Where is the Love" by Black Eyed Peas

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Lets share.  What are your favorite songs to workout to?  

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pregnancy weight loss calculator | How to Get in Shape 5 Step Plan

pregnancy weight loss calculator

Ive been ruminating on this post for awhile.  Now that I have the experience of training for and competing in an NPC bikini contest behind me, Ive been on my own to try to maintain the body I built in those six months.  I made significant progress, going from about 25% body fat and 115 pounds to probably 15% body fat (Im not 100% sure on that number because we stopped measuring at 17 or 19%.  I was supposed to get my body fat tested at the Bod Pod, but they cancelled because the machine wasnt working), and I competed at 100 pounds.

Although I wasnt grossly out of shape at the beginning of my competition prep, I was surprised at just how hard I had to work and for how long.  The changes dont come easy, but they do come.  You can count on that if youre doing the exercise and eating properly.  So, Ive been reflecting on exactly HOW I made those changes and how I stuck to it for so long and I realized five key things about how to get in shape. 

1.  Decide that you are going to make a change.  First and foremost, you have to commit to not only wanting to make a change, but that you are actually going to make that change.  For me, a big motivator was knowing I did not want to end up in July 2014, where I was in July 2013.  I wanted to be in great shape and not feeling bad about myself.  So, the new year of 2014 marked the beginning of implementing those changes.  I knew if I started in January, Id have significant results by July.  If you set a goal (a family or high school reunion, a birthday, anniversary, vacation, or bikini contest) and back the time out so you can work towards it, keeping that goal in mind will help keep you committed and focused.  Our minds and spirit are very powerful.  When my body would tell me it didnt want to work out or eat another piece of fish, I just treated it like a child that doesnt get to tell me what to do. It didnt know best since I had already decided months ago what I wanted to achieve. Instead, I did what I knew I needed to do to get me to the goal I set.  In those "weak" moments, listen to your "higher self", the one that already made the decision to get in shape and create a new life. 

2.  Fit your day around your workout instead of trying to fit your workout into your day.   The last couple of weeks I have fallen off of the workout train and I just couldnt seem to get it to fit into my day.  Im home with my son for the summer and I wanted to spend those days with him, so hes not going to camp.  I used to workout first thing in the morning, but now, our mornings are lazy, and were chilling out in pjs watching cartoons (him) and drinking coffee (me) well past 10:00 a.m.  And then I need to be fueled up for a strong workout, so I figure, we need to wait until after lunch to head to the gym.  But, after lunch finds us heading to swim class or running errands or just not feeling like breaking up the day with a workout, so I tell myself, "Ill go when my husband gets home." But, then its time to make dinner and eat, and then get my son ready for bed and it gets late, so I say, "Ill just go tomorrow. . . . "  Sound familiar?? 

If you continue like that, youll never make it to the gym, or you will, but your efforts will be sporadic and you wont get the results you want.  You must decide in advance when you will workout (whether its at 5:30 a.m. to Insanity home videos like my friend Angela) or at lunch, or after work, or after the kids are in bed.  Then, you decide how to fit your day around your workout.  Yes, it requires planning.   Yes, some other things you might have to say no to.  But, once you get into your routine, it just becomes part of your day.  I did best to actually schedule my entire day on paper so I could visually see how my day would fit around my workout and meal plan since I ate five meals a day.  The RED indicates cardio and training sessions and the pencil circle marks indicate when I needed to eat.  I had to prep meals in advance and often eat in the car or at my sons swim lessons, etc. 

3.  Consider hiring a trainer or finding a workout partner.  A trainer isnt absolutely necessary, but if you need that person to keep you accountable to your workouts, its worth it.  You could have a friend as your accountability partner, just make sure she is reliable and wont flake on you.  You need someone tough who will keep their appointments and also, not just chat with you during the workout.  You should be making the most of your time in the gym,  working those muscles, huffing and puffing, and sweating!  

If you arent familiar with the machines, or a beginner when it comes to lifting weights, it is a good idea to use an experienced trainer so you dont get hurt.  Ive had good and not-so-good trainers in the past, but John Sherman and Monica Isles were the best.  I saw the best results with John though, because I worked out more often with him and because I followed his meal plan.  Which leads me to the next point. 

4.  Working out consistently will cause you to eat better.  Working out will only get you so far in changing your physique.  You have to eat better too.  Something about having physically worked out so hard and sweating and hurting will make you say, "That piece of cake or pizza just isnt worth it."  You start to understand how eating those extra calories and fat will translate into that much more work to get it off and you dont want it!  That is why I kept finding myself saying, "The diet isnt that hard."  Or at least not as hard as I thought it would be.  Youll look forward to (and enjoy more) the "cheat" meals on the weekend.  You can go HERE to see my bikini contest meal plan. 

5.  Once you start, small changes will keep you motivated, just stick with it!  My trainer casually remarked to me when we first started working out together, "Youre gonna like your body way before the competition."  I didnt give it too much thought at the time, but man was he right!  Although, it took a long time to get to "bikini contest" ready, I felt great in my skin long before that.  Your clothes will start fitting better, your face will change, you skin will be brighter, your energy will be higher, you will have more confidence and inner strength and that feels so good.  I started noticing changes in my body within just two weeks of working out and eating better, but the changes kept coming as long as I stuck with it.   In time, you WILL reach your goal.

If you have any questions, please let me know in the comments and I may use them in a future post.  Have a great weekend!

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weight loss early pregnancy no sickness | Time to Get Movin Again Cardio Bike Riding

weight loss early pregnancy no sickness

Whenever Ive let exercise slip to the back burner, when I start back up, I like to add in several sessions of hard cardio to get my heart pumping again.  This week, Ive been doing 50 minutes at a time in the gym: 20 minutes on the treadmill at level 4 (a brisk walk), then 30 minutes on the stair climber at level 60-70.  I make sure to bring my ipod or a magazine to keep me company for that amount of time.  I also cover the clock on the machine so Im not aware of how slowly the time passes and just check periodically.  It feels so great when youre done and in the following days as you can feel your body responding, getting lighter and stronger.

Last week, my 3 year-old son got a bigger bike with training wheels, which prompted me to bust out my bike. I havent ridden in years!  But as soon as I got back on, I remembered how much I like it.  Now, I want to ride my bike everyday.

Not to mention, its great exercise and always a good idea to get out of your exercise rut and try something new.  I put my gears on a hard setting that makes me work for each pedal and then ride around the neighborhood.  Im a little scared to try the bike trails in our park for fear of getting run over by the more experienced, fast riders.  Bike riding can be challenging, but its mostly fun and a great way to get exercise outside of the gym! 

Have a great weekend!  Take care of YOU!

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baby weight loss corset | Operation Get Lean Week 3 Recap

baby weight loss corset

Happy Monday yall!  I am excited to report that after 3 weeks of clean eating (with the exception of cheesecake on my birthday and a terrible Sunday- more on that below) and lifting heavy weights 5 days a week, I am seeing some results!  Heres the latest picture from my Instagram (@honeywerehome).  I want to show you a real life representation so I dont use any filter on these pictures.  Ive only lost about 1 1/2 pounds in 3 weeks (112.5 to 111), but Im not too concerned with the scale since I know muscle weighs more than fat.  But, I am concerned with buttoning my jeans and Im not having a problem with that anymore!

THE WORKOUTS

5 minute treadmill warmup (speed at 4.0), then go directly to planks - 3 for 1 minute & 30 seconds with a two minute rest in between.  This week I focused on lifting as heavy as I could for 8-10 reps of 3-4 sets, resting about 45 seconds to 1 minute in between sets.  I usually do at least 6 exercises during each workout. 

Monday - Biceps & Triceps, 20 minutes of cardio (18 incline at 2.5 mph - dont hold on)

Tuesday - Legs, 15 minutes of cardio (18 incline at 2.5 mph - dont hold on)

Wednesday - Shoulders 20 minutes (sprints 30 seconds on and off at a 7.0 mph) & 5 minutes (18 incline at 2.5 mph - dont hold on)

Thursday - Back - no cardio

Friday - Off

Saturday - Biceps & Triceps - no cardio

Sunday - off

THE MEALS

Im still on THIS MEAL PLAN.  I did very well Monday through Saturday, but I did indulge in cheesecake on my birthday (Thursday).  Saturday was good, except I drank 3 1/2 glasses of red wine  (which is a lot for me!) and then my son couldnt sleep, so in the middle of the night I had to go into his tiny bed and "sleep" with him (with the light on!).  Needless to say, I felt pretty bad on Sunday.  

Sunday was a complete BUST food wise.  We went to breakfast around 9:00 and I had a giant pancake with real butter and syrup.  Mmmm!  Ran some errands, came home and napped for an hour from 1:00 - 2:00 until I had to get ready for a Tupperware party at 3:00.  On the way there, I felt so sick/sweaty/shaky, then realized I hadnt eaten since the pancake.  I made an emergency stop at a gas station and ate a Twix candy bar, still shaky, I rummaged through my purse and found a protein bar. At the party, I ate some brie cheese and crackers and carrots.  Mexican food is always my cure for a hangover, so we went out for dinner and I had bean and cheese nachos.  Later that night, I couldnt sleep.  I got up around 11pm and ate a bowl of multigrain cheerios and 2 Ghirardelli chocolate and caramel squares.  Ug!  

It happens sometimes, but you just have to start over the next day and not let it get you down. 

We had beautiful weather on Friday and I got to enjoy a nice birthday lunch with my favorite girlfriends outside (half a glass of wine, a burger with no bun, and salad for me). 

Racerback Tank Dress  

Scarf

Have a great week!

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weight loss during pregnancy morning sickness | Magic Days

weight loss during pregnancy morning sickness

 Somedays I throw away schedules, the practical and the ordinary, to find something so sweet and simple,  that its magic. Magic that isnt measured by expense or achievement,  but by laughter filling the space around me, the sound of eager, excited questions and the look of wonderment on little faces.

We had already had a full morning with our friends at the farmer market, then gourmet doughnut munching,  train rides together, coffee sipping , story time at the library and then lunch. All of our kids were fully enjoying their time together. It was a tiring but perfect first half of the day.

During lunch we decided to be a bit daring and go on yet another adventure, skipping naps in order to take the kids to a fairy festival on a nearby plantation. I wasnt totally sure what we would find but, I was mentally prepared for the possibility of an extra melt down or two. It was worth it. As we explored the acres of woods,  I felt like I was 8 years old, living in a dream land finding the most amazing fairy houses scattered under various fallen trees, built from bark, moss and twigs. Our kids were in heaven. We were in heaven. Everyone around us was building an organic abode for little sprites and creatures. Its the best thing to my heart to see little kids finding so much joy in nature. The best.

We finished the day as it stretched into early evening, with a make shift camp on the beach, watching our kids sail their handmade fairy boats on the lake. No money was spent,  just time. Our hearts were filled up with goodness.  The pure joy in watching our kids imaginations go wild was worth stepping outside of my plan, the predictable and the thought out. Spontaneous "yeses," and taking the small risks outside of the routine can sometimes be just what I need.

As I sat there with two of my closest friends, soaking in the perfection of this afternoon, I told myself that this needs to be normal. How have I slipped away from this feeling? I want wonder to be the common that I never get tired of or take for granted.  I want to try and make more of an intention and effort to make the ordinary magic for my boys and for my own heart, in the coming weeks and months. I want normal to always have wide eyes of expectation and adventure. Why not?

...There might be a magical fairy, forest people world in my back yard by the end of spring. All are welcome.

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maintaining weight loss during pregnancy | Sparrow Song

maintaining weight loss during pregnancy

Sparrow and her little best friend Isabel. They both have been friends with each other and with Kael since they were born, and they go to school together.  photo by anna naphtali 

Today, in just under an hour actually, one of my favorite little souls is having her third and final open heart surgery. Its 6:45 AM and in just 10 minutes, Sparrow Song, who is 3 years old,  the daughter of one of my best friends, Jessie, will be taken by the doctors and their angel hands to begin the surgery. This is as close to home as it can get for me. Jessie and I were pregnant together, and Ive walked with her through her previous two surgeries. This one is the heaviest to me. I love this little girl as if she were my own.  Kael and Birdie go to school together, her little fire of a personality is a part of the tapestry of our lives. Her adorable, small, raspy voice is kind of my favorite thing ever. (You need to hear her sing Katy Perrys Eye of the Tiger. haha!) Sparrow is a strong, bright little thing. You know it for a fact, if youve ever met her. She is a miracle and will continue to be in all of our lives.

As I pulled into the parking deck of the childrens hospital, it started to hit me. This is actually happening. As I walked in, the sinking feeling in my stomach got heavier. But, once I saw her in her little hospital gown and I heard "HEY JESS!" with that classic coy smirk and her getting down from her daddys lap to give me a hug...my heart was completely lost. I left the room, through the double doors and sobs took over my body. I kept telling myself, "One more. Just one more surgery and then its done. " 

Today, we are setting up camp at the hospital to wait, to pray, to love, to cry, to laugh and to support our friends and our favorite little song bird. Wed love you to be a part of that with us! Were going to overload this waiting room with love, guys! 

Surgery is 4-6 hours long (its the Fontan with a fenestration.)  They stop her heart, put her on a bypass machine and repair what was defected before she was even born: double inlet left ventricle, a transposition of the great arteries and an interrupted aortic arch. Shell be in the hospital for at least 2 weeks. 

There are a few ways you can help and be a part of Sparrows story. You can send encouraging and supporting tweets, emails, letters or messages to Sparrow/her family throughout the day and during her upcoming recovery over the next several weeks. Also, Sparrows big brother Noah, is 4, he loves getting letters and will love delivering them to his sister. ;) Little surprise packages via snail mail are always golden and you can also contribute financially.

Here is a link to Jessies (Sparrows mom)  post CLICK HERE

Hearts to pray for and lift up:

Sparrow Song

Jessie and Mark Mathis (her parents) 

Noah Mathis (Sparrows 4 year old brother)

You can send your tweets to @Jessiemathis or you can send them to mine and Ill retweet them. (@bohobabybump) Put the hashtag #sparrowsong

You can leave a comment to bird or her family under this post and Ill send them to Jessie. 

You can send a snail mail surprise letter or treat to: 

401 Hawthorne Lane  

Suite 110 #200  Charlotte, NC 28204

IDEAS FOR PACKAGES 

*Age-appropriate movies (DVD’s)

*Books & puzzles – the girl LOVES books and puzzles!

*Art & Education – paper, pens, colors, crayons and anything that would assist her in learning how to write her letters, numbers, colors, shapes, etc…  She is VERY interested in learning  and her momma is a teacher, shed rather stoke that fire than let her watch 5 Disney movies a day.

*Anything with or having to do kitties – she’s obsessed. Hello Kitty, stuffed kitties, cats, kittens, lions, tigers, she loves them all.  She sings Katy Perry’s “Roar” everyday.

*Sparrow has a Leapster Explorer and a Leapster Tag – games and books for both of these devices would be a HUGE help!  They are educational and entertaining.

*Sparrow also loves Squinkies – they’re tiny figurines that she collects.

*Flowers, balloons, cards, accessories, and treats

To help out financially click HERE!

Thanks guys!!!!!

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weight loss during pregnancy is it safe | Feeling a ping

weight loss during pregnancy is it safe

At a family affair this weekend, I felt that "ping." I was missing Solomon. I really didnt have him in my front-brain but at Temple when reading Kaddish and at the party later, when I saw my two spals kids dancing and having fun, I felt he was missing.

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baby weight loss challenge | Operation Get Lean Week 4 Recap

baby weight loss challenge

Last week was pretty busy preparing for my sons 4th birthday party and also not feeling so hot (mildly under the weather), but Im still seeing progress so that keeps me motivated.   Im still about the same weight (111 pounds at about 51"). I post progress pictures on my Instagram (@honeywerehome) and use #honeywerehealthy if you want to follow along.

THE WORKOUTS

5 minute treadmill warmup (speed at 4.0), then go directly to planks.  Im getting stronger at planks, I think I started out holding the plank position for 45 seconds, and this week Im up to 2 minutes, 30 seconds!  Booyah!  They are freaking hard, so Im proud of my improvement. 

Monday - Legs, 3 planks (1 min, 30 seconds)

Tuesday - Shoulders, 2 planks (2 minutes), 10 minutes cardio (sprints at 7.0)

Wednesday - Back, 3 planks (2 minutes)

Thursday - Biceps, Triceps, 3 planks (2, 2, 2 min 30 sec)

Friday - Off

Saturday - Legs (3 planks, 2 min 30 sec, 2 min 30 sec, 2 min) 20 min cardio (stairmaster - 4 min at 80, 14 min at 60- skipping a step) 

Sunday - off

THE MEALS

Im still on THIS MEAL PLAN.   

7:00 a.m.  I always eat oatmeal with coffee for breakfast (but I plan to add 3 boiled egg whites this week because I couldnt get into eating sausage first thing in the morning).  

9:30 a.m.  protein shake (lately 1 scoop of protein powder with 8 oz 1% milk)

11:00 p.m.  lean protein and veggies

3:00 p.m.  lean protein and veggies or greek yogurt 

6:00 p.m. lean protein and veggies 

8:30-9  egg white omelet or greek yogurt 

I havent been eating veggies, so I incorporated them this week.  I wanted to include pics, but only have iPhone photos- sorry for the poor quality!

Extra lean beef with mushrooms - sautéed onion and garlic in a skilled with some low sodium soy sauce, about a tablespoon of ketchup and Worcestershire sauce, mushrooms, cooked the beef (2 pounds) until browned. (This was really tasty but had to eat it with a spoon, will make it "chunkier" next time.) 

Asparagus and broccoli- put in a pot with about an inch of boiling water and put the lid on to steam for a couple minutes. 

Roasted brussel sprouts- cut them in half, add a little olive oil and balsamic vinegar and roast at 400 for about 20 minutes, flipping once.  p.s. warning- these stink up your kitchen.  

Zucchini and squash- add olive oil and roast at 350 for about 10 minutes, flipping once.

Fish (its vacuum sealed and frozen)- I just added olive oil and old bay and cooked in a skillet on the stovetop over medium high heat until done, flipping once.  

Chicken salad with arugula, butter lettuce, cashews, carrots and clementine.  I buy thin slicked skinless, boneless chicken breast and cook in in the oven at 350 for 15 minutes with a tiny bit of olive oil and Tony Chachere salt-free seasoning. 

My "cheats" this week were:

Friday: a Starbucks iced, tall, 2-pump mocha

Saturday: tastes (couple bites can often satisfy) of appetizers at a restaurant on Saturday night, half of a decadent dessert, and a glass of wine.  Im the one at a restaurant more interested in the desserts.  

Sunday: One mimosa, piece of pepperoni pizza, and chocolate owl (pic on Instagram).  

And I had sushi (mmmmm!) with my friends and cousin on Wednesday night.  I had tuna and salmon sashimi (no rice) and a tiger eye roll. 

Im ready to kick ass in Week 5 too!  Hope you have a great week!

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