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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pregnancy hormone weight loss drug | Small Catholic Family

pregnancy hormone weight loss drug

The other day while searching "small Catholic family" in hopes of finding some encouragement or advice about raising a small Catholic family, I came across The Catholic Family Handbook, written by Rev. George A. Kelly in 1959. The entire text is available online for free here. (I havent read it in its entirety so I cant vouch for its content.)

Here were a few snippets from the book that brought me some comfort so I thought Id share in case they brought comfort to others too:

"Although the first purpose of marriage is the procreation of children, Catholic couples will not necessarily have offspring. There may be many reasons why they cannot have babies or why they are limited to one or two. Some wives have difficulty in carrying a fetus to full term and have many miscarriages. Sometimes the husband or wife may be sterile-- unable to do his or her part in conceiving a new life. There may be mental, eugenical, economic or social reasons which make it justifiable to practice the rhythm method. The fact that a Catholic couple has no children, therefore, is no reason for concluding that they are guilty of any moral lapse."

__________

"Considerations for parents of small families. If you have but one or two children, you should try to create for them opportunities such as exist in larger families to develop their characters. In particular, you should discourage selfish tendencies--a natural hazard in the small family. Since you can concentrate all your attention upon your child, you may tend to worry about him to a greater extent and to bow to his whims more often than do parents of a large family. There is a natural danger, therefore, that he will become accustomed to having his own way and will not recognize that others have desires which should be accommodated too. 

In training an only child, it may help you to remember that self-denial is the virtue from which other virtues spring. You should therefore strongly resist the tendency to do everything for him and not permit him to want for anything. So that he may learn to get along with others, encourage him to cultivate friends. Invite them to your home where he will be the host and thus must exert himself to please them. 

Finally, give him the freedom to develop in his own way. You must control the impulse to worry unduly about every ailment, to stand guard over him at play, to check up constantly on his teachers to make sure that they are doing their job right. Such actions would betray a tendency to interfere abnormally in your childs affairs. Unless you avoid them you may find yourself ultimately trying to dictate where he should work and whom he should marry, and you will make it difficult for him ever to make decisions for himself."

It was incredibly affirming to me to see these included in a Catholic book for families...from 1959! I would love to see more resources for Catholic parents of small families - both in terms of spiritual encouragement and practical advice. Maybe there are resources like that out there already and I just dont know about them yet? 

a small faithful family indeed

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baby lose weight during growth spurt | Before After Success Story Jenna of Small Fry Blog

baby lose weight during growth spurt

Ive been pestering my friend Jenna (of Small Fry Blog) to allow me to post about her weight loss and fit-lifestyle gain for awhile now and she finally gave in!  Shes a mom to two precious boys and looks younger than ever.  Im so proud of her and thrilled that she is allowing me to share her story with you all here.

Not only does she look amazing, Jenna feels better than ever after making some serious changes to her diet and embracing a lifestyle of exercise.  I think there is nothing better than REAL LIFE examples of regular women who are committed to changing their health for the better and then get to show off their results as a testimony to the sweat and hard work it took to get there.

Im motivated and encouraged by her and I hope you will be too.

Here are Jennas BEFORE & AFTER photos and her story in her own words below.  

Ive always been "fit." As in, Ive always worked out at the gym & felt guilty when I ate a whole plate of brownies. I never would have considered myself overweight but just your average size 8-10 girl, 55, 145 pounds. 

I got pregnant with my first son Quinn, and after a miscarriage and some bed rest issues, I found I had gained a solid 45 pounds. No worries though because nursing will FOR SURE take it all off! Lies! (At least for me.) I discovered that my body more easily wanted to hang on to the weight than lose it while I was nursing. I was ravenously hungry and filling myself with anything I could find to stay full and happy! I worked out occasionally, tormented myself with P90X, and wished to be skinnier. I lost everything but 10 pounds by the time another baby was to come two years later.

Pregnant with my second boy Jude, with a bit more experience under my belt, I tried a little bit harder. I definitely was more conscious, and knew that the weight wouldnt just miraculously fall off after his birth. I only gained 30 lbs but with the additional 10 I had held on to previously, I was sitting on a lot of extra weight, and a lot of bad habits. The second he was born I knew it was time to change. 

Initially I signed up for Weight Watchers because they have a nursing program and I actually REALLY loved this program. It was perfect for me, and I got enough food to keep my supply up for my baby but at the same time was conscious of portion control. It was the beginning for me, at the age of 27, of finally being conscious and present in what Im eating. I had never known before this program how much of my eating was out of boredom. At this time I was also working out at the gym quite regularly, doing pump classes or running. 

At four months post partum I weighed 153 lbs and was 26% body fat. At this point I was introduced to the world & culture of Crossfit. As much as it is a trend now, when I started I was one of the only women I knew of my friends who did it, and it was terrifying. I had never put any weight (literally) in strength training & all the olympic style heavy lifts were very intimidating for me. I remember sitting in my car before class, and giving myself a pep talk to go inside. Which is so not like me as Im a very social person, but like I said this atmosphere was so foreign and new to me at first - and completely terrifying! It took one week for me to fall in love with Crossfit, one month to become obsessed, and a couple months to see the difference in my body. Id lost 12 additional pounds and weighed 141 & was comfortably a size 6. I ran a half marathon, excelled in crossfit and generally just felt alive again! 

It was ineviteble for me to be introduced to the world of Paleo shortly after the world of Crossfitting. But of course I was working out harder than I ever had in my life so surely I did not need to adjust my eating :) I was definitely making better choices; oatmeal, whole grain toast and salads but there was something about this challenge I wanted to take on. So I started. The withdrawals were outrageous, and I found myself declining lunch dates with friends because I knew full well I couldnt control myself there. It was a whole new world of lean meats, sweet potatoes, fish, and considering pineapple a dessert. This was when the most change happened, in my opinion. While I only lost 10 pounds in 60 days of being 100% paleo, I lost 5% more body fat taking me down to 16% and lost over 10 inches taking me down to a size 4. I learned to take my focus off the scale, its results could never compare to the leaps and bounds I was making in body fat and inches. Ive never felt better than when Im following the guidelines of Paleo. Its not for everyone, and I now follow the 85/15 rule to allow for some fun every now and then. To me living 85% paleo isnt so much a diet as it is a lifestyle. 

Besides the fact that I feel great in my clothes, (although Im always wanting and challenging myself for more body change. I dont think Ill ever be an "after", Ill never stop looking for ways to challenge myself and improve my health!), Ive found that a healthy lifestyle has made me a better person, wife, and mother. Im happier, more energetic, excited about life, and confident! All these changes result in a happier, healthier home for our family. 

* * * * * 

It can be scary to share yourself so openly in such a public format.  If her story resonated with or encouraged you, please leave a comment so that she knows she has helped someone. - Megan

If YOU have a BEFORE & AFTER success story you are willing to share, please send it my way.  Id love to feature you here!

You can email me at:  honeywerehealthyblog@gmail.com

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during pregnancy weight loss diet | Summer in March

during pregnancy weight loss diet

Yesterday was a high of 79 degrees! Ah! Summer in March?! Well me and a few girlfriends got together and sunbathed all.day.long! Our babies played, we sipped smoothies, nibbled on treats and talked the afternoon away. It was a simple bit of heaven. Simple days like that rejuvenate my soul, seriously. 

first time ive put my suit on this year, it was a little scary, not gonna lie. ha! but what better time to start then with your closest girls on the back porch eating yummies and toasting in the sun. ;)

summer babies!!!!

we just stayed in our bathing suits the entire day. 

Jessie made me the yummiest cup of french press coffee once we came inside...and yes I had a few peanut butter cups from Trader Joes to go with it.  (Can I get a witness?)

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weight loss foods during pregnancy | A photo in heaven

weight loss foods during pregnancy

Its hard to know what is the "right" thing to do, especially where death is concerned. I arrived at the Funeral home Thursday July 5 with photos of my children and my grandmother. I guess I should say my living chidren. I did not know what to do regarding Solomon.

My grandmother was at my side through my ordeal losing Solomon, and would hold my hand for months to come whenever we were together. She never spoke of him, taking the lead from me.

I called my husband and asked him to bring a photo of Solomon for my grandmothers coffin. I did not have the photo displayed with the other photos of her great-grandchildren - it would have been too much for me to explain to those who came to comfort us. His picture was in an envelope with instructions to place it with my grandmother when the casket was sealed. And thats what happened.

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early pregnancy losing weight no morning sickness | Top 10 in 2015

early pregnancy losing weight no morning sickness

At the start of December I realized that it was going to be a very busy month so I sat down and made a schedule and emailed it to Daniel so that we would be on the same page.

At the top of the list was family photos and a Christmas card. Unfortunately that was one of the things that got dropped. I was disappointed that we didnt make this happen, especially when Christmas cards from loved ones started showing up in our mailbox, but in all honesty, not doing the card was the right thing for us this year.

Hopefully next year will be the year we get back on track with cards. We do hope that you had a wonderful Christmas and a Happy New Year. Please know that we love you, even if we didnt get our act together with the Christmas card thing this year.

Even though we didnt get Christmas cards sent, we do want to continue our tradition of sharing our Top 10 List for the year, so here goes...

View on Flipagram

10. Our family grew by one sweet baby boy. Isaac entered the world in April and we have been so blessed by his arrival.

9. Exhaustion. Along with this bundle of joy has been a level of exhaustion that I had forgotten about. Juggling an infant, a 4-year-old, and Daniels long work hours has made for a very tiring year for all of us. We are all ready to enter a more rested phase of life (thats coming, right?!?).

8. This year we braved taking our little family of four on a trip to the beach and also to the mountains. Im so grateful that our little guys just bounce along and do whatever we do without much complaint.

7. Jack started his second year of preschool this fall. We love our little precocious 4-year-old and cant wait to see what the future holds for him. At this stage of life, he is really interested in learning and we try to facilitate that love as much as we can.

6. Isaacs little personality is really starting to blossom. He has big grins for everyone, almost all of the time. I think he will develop a wonderful sense of humor and keep us all on our toes. At 8 months he is starting to look more and more like his big brother.

5. Daniel and I both turned 35 in 2015. We never really feel old until we interact with kids in high school or college and then we suddenly feel our age.

4. Fun outdoors continues to be an important part of our lives. We took Jack for one final paddling session right before Isaac was born. Since then we have taken both boys on quite a few hikes and even managed some family bike rides. We are committed to not waiting until they are older to introducing our boys to our hobbies. I do have to confess that I am looking forward to when they are big enough to try mountain biking and backpacking!

3. My freelance business continues to keep me busy, my client list even grew this year through word of mouth. I am so grateful for my amazing clients and the fact that I can continue to use my graphic design skills in addition to being a full-time mom.

2. After two years of working a really intense work schedule (sometimes upwards of 80-hours each week) with long commute times, Daniel is finally back to a 40-hour work week. We are not going to know what to do with the extra time, though there is no shortage of things on the honey-do list! We are so grateful that life will hopefully have a less frenetic pace and we can slow down and enjoy this time together. Daniel still has a long commute time, but at least his hours have improved dramatically.

1. This year we celebrated 13 years of marriage. A trip to the mountains as a family was our way of celebrating.

That wraps up 2015, we are looking forward to all 2016 has to offer. We hope that you are blessed in the coming year!

Top 10 List from Years Past: 
2003 | 2004 | 2005 | 2006 | We skipped 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014

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pregnancy weight loss delivery | Checking In Melissa Bender Fitness

pregnancy weight loss delivery

I was so pumped with the "finish the year healthy and strong" and have loved reading your comments about your plans to do the same.  Week one getting back to the gym was really tough, I was sore, sore, sore.  But, thats the pain that comes from being sedentary too long and its a good sore- if you know what I mean.  Sitting in the steam room at my gym after a hard workout is on my thankful tree list this year. 

Week two, I started to feel like I was getting my groove back.  Dont get me wrong, its still difficult getting into those workouts, but about 15-20 minutes in and the music is pumping on my iPod and something just clicks and the workouts start feeling GOOD!  Do you know what I mean?  That is the best.  And in just two weeks, I can see small changes to my body that are really inspiring.  

And now, week 3, Im backing off because Im not feeling too good- got run down, feeling sick, and have to listen to my body and take a little break for about a week.  I am just like you and I cant do everything all the time, and obviously I dont kill myself to post on both of my blogs daily, but just when I have something I want to share with you and can make the time to share.  I only want to write things here that you will find useful, beneficial, inspiring, or informational.  

So, today, Im just saying, Im not giving up, Im not giving in.  I just needed a little break.  Back at it real soon.  Cant keep me down.  :)

Hows it going for you?  

And I wanted to share a fitness blog I found that I was really impressed with- Melissa Bender Fitness.  This woman trained for a fitness competition without ever training in a gym- she did all her workouts at home. No excuses, right?!  I know getting to a gym is a struggle for a lot of people, so I thought you might want to check her site out.  She shares in great detail all her contest prep including food and workouts.  Let me know what you think and tell her I said hi!  

_________________________

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weight loss during entire pregnancy | PLEASE SIGN THE PETITION

weight loss during entire pregnancy

http://www.thepetitionsite.com/1/ny-stillbirth-bill




Please sign the petition - we are working frantically to get the Certificate of Birth Resulting in Stillbirth Law passed in NYS.

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quick pregnancy weight loss | In This House

quick pregnancy weight loss

Shortly after Jack was born, I was perusing Pinterest and got the idea for developing a family motto to hang on our wall. You have probably seen the concept: "In This House We..."

Daniel and I took this idea a step further and came up with a list of things that were specific to our family; then I put my graphic design experience to use and created a sign that hangs in our foyer where we can see it every.single.day.

Our motto incorporates our hobbies [we hike, camp and bike together], our core family expectations [we say Im sorry, we forgive] and our faith [we love the Lord Our God, and we love others like ourselves].

As our boys grow, we are trying to make sure that we are raising them with this motto in mind, making the effort to follow through with the things we have clearly stated are important to us.

Lately we have been thinking a lot about our neighbors. We try to practice hospitality as much as possible – which can be hard with our busy schedule. In conjunction with this core belief, the church where we worship is encouraging us to meet our neighbors. Most recently this took the shape in the form of throwing a neighborhood block party, of sorts.

Yesterday was National Neighbor Day and we felt like it would be a good opportunity to get out and meet our neighbors – its kind of hard to love your neighbors when you dont know them.

We invited those living around the perimeter of our neighborhood park to join us at the park for coffee and cookies. We were encouraged to meet four families we hadnt met before. We were surprised that they came out and stuck with us, even though it rained. 

We want to continue to get to know our neighbors. We want our boys to know our neighbors. We want them to feel safe in our neighborhood and we want to contribute to the safety of other families as well. I hope we continue to get to know our neighbors and have opportunities to show that we care.

I hope you had a Happy Neighbor Day and get the chance to know your neighbors as well... and if you didnt get to celebrate neighbor day, today is National COFFEE Day, so you could always invite your neighbor over for coffee ;)

"Love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind; and, Love your neighbor as yourself." Luke 10:27


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baby weight loss plan | Hiking with Kids Prentice Cooper

baby weight loss plan

The last few days have been perfect examples of how I expect autumn to be. The air is crisp, the sky is blue, the leaves are falling, and the sun is warm. Its my favorite time of the year.

With such a gorgeous day on our hands, we felt like we couldnt waste it inside, so we gathered our brood and headed to Prentice Cooper State Park for a little walk in the woods.

Initially we planned to do a short hike from Shackleford Ridge Park to Mushroom Rock.

Unfortunately, we took a wrong turn somewhere and didnt make it to Mushroom Rock. Jack was disappointed, but since we live here, it will be easy to go back again.

This was Jacks longest hike to date – completing just under 2 miles round trip.

Almost as soon as we got in the woods he started complaining about being tired. We have discovered that he just needs a little motivation and encouragement to keep moving. And maybe a game.

I suggested he pick up the brightest red leaves he could find. It was a good distraction to keep him from whining, but it morphed into him wanting to try to pick up every leaf on the trail.

Its fall, there are a million leaves on the trail...

He also likes to throw rocks. Since that is bad trail etiquette, and he could hurt someone, we are trying to stop this before it turns into a bad habit.

So we helped him find a walking stick. The stick also doubles as a sword, amongst other things while walk.

When he says that he is low on energy, we stop for a water or snack break and then say, "Power up and Energize" like the transformers say in the TV show RescueBots.

As soon as he says it, he always starts sprinting down the trail. So much for not having any energy.

Hiking with a 3-year-old is challenging because it takes forever and requires a lot of patience and imagination to keep your kid motivated.

As for hiking with a baby, I carry Isaac on these walks (for now) and he sleeps for half the hike. When he is awake, he enjoys looking at the sunlight filtering through the trees.

Daniel wears our bigger backpack carrier in case Jack refuses to continue walking, but he is starting to build up stamina and seems to enjoy our outings in the woods.

We wrapped up our day by driving out to Cracker Barrel for supper. Jack passed out in the car and slept right up until our food arrived.

After supper, Daniel taught him how to play checkers. It was a perfect day. Power up and Energize!

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early pregnancy weight loss normal | Biscuit Love

early pregnancy weight loss normal

When we first became parents, I read a lot about the importance of continuing to date your husband (even writing about it here). Weekly if possible. In theory, I think this is a fantastic idea, but our reality never seems to measure up to that standard.

 

Daniel and I have had plenty of time to date (10+years if you include our dating years), so we dont feel too guilty when current dates tend to lean more toward "family" dates. Part of that has been changing our expectations and being ok with this. More often than not our alone dates include a bowl of ice cream and Netflix. I think you just do what you have to do and dont get hung up on a date being leaving your house, without kids. I mean, we even took our kids on our recent 13th anniversary trip.

But if we have the opportunity to go out, sans kids, we try to jump on it. Holidays tend to work in our favor in this regard. Our family loves the chance to hang out with our boys and who are we to turn down free baby sitting?

Most recently we were able to sneak off on a brunch and furniture shopping date. We left our boys with Daniels sister and headed out to grab breakfast for lunch (my fave). We had initially planned to go to The Pancake Pantry but the line was wrapped around the outside of the building (and it was raining). So instead we found ourselves wandering over to the Gulch for a little Biscuit Love.

Biscuit Love also had a wait, but if you were willing to sit at the bar (we were, we didnt have kids!), you could get in immediately.

According to Nashville Guru, The "East Nasty" and "Southern Benny" were the dishes to get. And they did not disappoint.

Getting away was just what we needed – uninterrupted conversation, followed by time browsing local stores for a new dining table that we are dreaming about.

Our next date may not happen until Easter (hopefully sooner), but until that time we savor these moments together and embrace the days that our dates involve our whole family or just the two of us, on the couch after our kids are in bed.



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