Oh Baby! Pregnancy, Fitness & Family

Let’s face it, my generation (the Millennial Generation) did not exactly grow up with the best health and nutrition values. I have many memories from childhood eating Totino’s Pizza’s, ice cream cones, fish sticks and the Fun Pak frozen meals (you know – the one with the Penguin on it and ‘brownie dessert’). Many of these items contain fake ingredients, soy products and items I cannot even pronounce. But, it was what we were told to eat and so we did. This lack of understanding of nutrition continued into the middle school and high school cafeteria. It was not until I got half way through college, 25 pounds heavier than I wanted to be, that I realized I had completely slacked on feeding my body appropriately. Then a switch went off, I started to work out and really put a lot of whole natural foods into my body. I am so grateful for this, because now when I have children I can pass this knowledge onto them at a young age.

I have a sense of excitement while I am typing this, because I have seen how much of an impact working out can have not only on your own body, but also on your family and values you teach your children. Several memories that stick from my childhood have to do with my parents exercising. I remember attending Jazzercise with my mom, watching her workout and even joining in sometimes. I loved it! These values are something that you pick up at an early age and they follow you into adulthood, which is why working out before, during and after pregnancy has huge benefits. I have seen this first hand with several of my challengers who are in different stages of this. Setting an example for little ones about health and showing them that exercising is important, will instill important values they will take into adulthood.                                         
                        

Now, onto my challengers, one challenger, Alice, is a petite- fiery Brazilian – just shy of 5 ft 2 in. She started doing Beachbody programs beginning with P90X3 where she lost over 6 lbs. Here is her before and after photo:

                                  

Soon after this she found out she was pregnant. Alice had set out a strong foundation with her eating habits and exercise from P90X3 and she is already seeing and feeling noticeable difference between this pregnancy and her last. During her last pregnancy she did not watch what she ate and did not exercise and she ended up gaining 15 pounds just in the first trimester. She is through the first trimester now of this pregnancy- actually she is now 17 weeks along and has gained a healthy 3 lbs. She has been incorporating Shakeology and now the 21 Day Fix with her doctors approval. The most noticeable difference between this pregnancy and her last is that she developed gestational diabetes in the last one during the first trimester. She has had the check and so far she is in the clear on this as well. What a huge difference, clean eating and exercise can make! Alice gained 45 pounds with her last pregnancy and hopes that she is able to gain a healthy range of 25-30 this time around and bounce back much quicker due to the lean muscle she has created with the programs. Her husband has also joined in on this health kick and their little boy loves to watch her and her husband do the videos.

 
Another challenger was 2 months post baby and wanted to get back to her pre-pregnancy weight with the help of 21 day fix. This was her first pregnancy and she had a goal of losing 8 lbs…..well she surpassed that goal and is still going strong. Here is what she had to say about her experience:

The best part of this program for me is the workouts (21 Day Fix). They are just the right amount of intensity so that you don’t dread them but feel like you benefitted, also the ability to work out from home with minimal equipment has been a life saver.

She has lost 9 lbs now, below her pre-pregnancy weight, after going through 2 rounds of The 21 Day Fix. She has higher energy and is ready for summer, just a few short months after giving birth to her daughter. Amazing!

                                          

      
We have the ability to step up and be examples of health for our family and our children. Whether you need to lose weight after pregnancy, want to get in shape before pregnancy or just are in a rut with your current situation and want to take your health and fitness to a new level, please reach out to me. I have several challenge groups coming up and would be happy to discuss your health and fitness goals.

Southwestern Spaghetti Squash

This could not have been any easier. I found this amazing chili with veggies and beans and great flavor. Cooked it up with some ground turkey and voila! Cheap, easy and flavorful!

Ingredients:

- 1 large spaghetti squash

- 1 pound ground turkey breast 7% fat or less

- 1 can Staggs Chili Vegetable Garden 99% Fat Free

- 1/2 yellow pepper diced

- 2 cloves minced garlic

- Greek yogurt (optional)

Directions:

·         Preheat Oven to 350 degrees

·         Cut the spaghetti squash in half and put both halves face down on a baking sheet. Bake for 45 minutes or until you can easily slice a knife through the skin of the squash. 

·         While the squash is baking - combine, can of chili, ground turkey, garlic, and peppers in a large skillet and cook until turkey is no longer pink.

·         Once the squash is fully cooked use fork to scoop out all the seeds and toss those. The squash will be very hot, so use an oven mitt.  

·         Using a fork carve out all the squash and throw away the skin. The squash will come out in strands like spaghetti!

·         Top 1  to 1 ½ cups cooked squash with the ground turkey mixture and then I like to top is all with a tbsp. of plain greek yogurt

Just Show Up!

Anyone tired and weary? The monotonous daily activities that get us from sun up to sun down, the things that we wake up everyday and have to finish can cause us to feel like a car with flat tires. This life is going to throw unimaginable things your way. It could be a sickness, a broken family, abuse, or just overall loneliness. There are plenty of days where I do not want to show up, I want to push my alarm one more time. I want to let go of my responsibilities and hide in the corner, because it is just OVERWHELMING. Every great outcome was produced by small baby steps. What if you went into each day and decided that you were going to take everything one day at a time? Not think about whats behind or what is before but showing up that morning with an understanding of what you are capable of. Each of us has gifts and has amazing talents, actions, words to offer this world.

If you are weary with your health or faith or just in life in general - do one thing; just show up! No expectations. Do not allow anxiety to take hold and your brain to leap from thought to thought. Show up with your hurts and insecurities, your vulnerabilities and just allow yourself to live in the moment. These are things that you need to lay at God's feet so that you can enjoy a healthy and happy life. For me, pushing play and getting that workout in can be a daunting tasks on certain days. But I know that if I show up and push play even for 5 minutes this could ignite an energy and clear my head. For me, prayer can sometimes be difficult - so sometimes I just show up with a deep agonizing sigh and I know God is listening. Come with what you can and know you are loved in all circumstances by God. His favor and love for you is always available.

I found there was one big factor missing in my Beachbody accountability and challenge groups; faith. What does faith look like to you? I ask myself that question and I can define the word but it is difficult for me to apply it and live it in my life day-to-day. If you are reading this and it resonates with you, consider messaging me to be apart of my Challenge Group starting June 2nd. I am looking for a group of women to go on a Faith & Fitness journey with me! There is no requirement to buy a program or purchase any Beachbody product. Only that you are willing and ready to go through a book called 'The Faith Dare' that is 30 days while focusing on fitness and clean eating.

You may already be in one of my challenge groups, you may be a friend of a friend, you may want to learn more about clean eating or you may want to be apart of a group of women who are daring to take their faith to a new level - whatever the reason, please message me. I'm beyond excited for this and cannot wait to see who will go on this journey with me. If this blog post resonated with you or you want to talk more about your faith, fitness or health goals please do not hesitate to reach out to me: marisfit@gmail.com

Happy Sunday!

Mexican Quinoa

A friend of mine made this dish and I loved it so much I had to make my own variation. Quinoa has so many benefits! Its a High quality protein with the nine essential amino acids, gluten-free and is low on the glycemic index. It cooks up in about 15-20 minutes and tastes great re-heated as well. It makes 6-8 servings, so I will be enjoying this all week long. So, here is my variation of this great dish. There are so many ingredients and ways to make this, plus it tastes fantastic!

Ingredients:

1 lb 99% fat free ground chicken

1 cup uncooked, pre-rinsed quinoa
1 4 ounce can diced green chilies
1 cup black beans, drained and rinsed

1 red pepper

1/2 red onion

1 cup frozen corn kernels

1 tsp chili powder - no salt
½ teaspoon sea salt
¼ cup chopped green onion

1 jalapeño (optional) add to taste

For topping:
Chopped fresh cilantro

¼ cup chopped green onion

Optional additions:

1 tsp greek yogurt for topping

Black olives

Reduced Fat Cheddar Cheese

Instructions:

1. In a saucepan cook quinoa according to the directions, omitting 1/4 cup water to replace with the green chilies once it comes to a boil. Once boiling, add quinoa and green chilies. Cook for 15-20 minutes or until all water is absorbed. 

2. In the mean time, in a large skillet, brown ground chicken on medium-high heat for about 10 minutes

3. Add in red pepper, jalapeño, red onion, chili powder and salt cooking for 5 minutes

4. Add in black beans and corn and continue to cook for 5 more minutes
5. Then add in cooked quinoa and cook for an additional 5 minutes
Stir in cilantro and green onion just before serving.

Need Some Motivation!?

Every year that passes, every month that passes - it is becoming more and more evident to me that each day is a gift. Regardless of my mood, what I may be facing or negative things that may be happening in my life, I have the ability to push through and persevere. Why, because I am a daughter of the King and God is my rock. How, by walking away from what does not benefit me, by taking a leap of faith and by facing my fears and the unknown. Once you define your why in life, your how becomes that much bigger. I have heard, read and watched videos, books and blogs about complacency and being comfortable, and that is not how life is intended to be lived. Until that becomes a truth for you - you are
quite possibly preventing growth and your own innate passions and gifts are being subdued. The time to start something new and embark out of your comfort zone is never going to be put in your calendar or fall in your lap, you have to decide, commit and create the time.

Let's face it we have all become comfortable in our relationships, our jobs, our marriages, our day-to-day life. When we continue to perpetuate this cycle we are never allowing ourselves the opportunity to live out our full potential - our untapped greatness that God has prepared for us on this great adventure of life. Yes, it takes sacrifice and sometimes it takes walking away from a job or a friend or maybe everything you have so far in life, but it will be worth it in the end.  Trust me, there are days where I wake up and I feel unmotivated, stagnant or just plain tired of life. Sometimes, I feel like I am running a race, somewhere in the middle of the pack, not being pushed too hard but also not falling behind according to America's standards. Its comfortable, most days its easy, but when I live my days like this I am stifling my character and passions and allowing life to take over, rather then creating the life I want.

On days like this, I have two options: 1. allow my complacency and lack of motivation to consume me and to go through the motions, OR 2. I have the choice to find something to add value and happiness to my life. On days like this, I like to take time to do some self-development. Read, pray, do a devotion. I am talking about 5 to 10 minutes tops - not a huge chunk of time just a little time to get re-focused. Plus, let's face it, I cannot sit still to save my life, so for me taking 5-10 minutes is completely doable and completely justified. I also like to go through and read inspirational quotes and  look at inspirational pictures.

Here are some great motivation quotes, find your favorite and put it on a sticky note on your mirror or in your car, or in your purse. Somewhere that you can read it whenever you need a reminder:

Whatever the mind of man can conceive and believe, it can achieve. –Napoleon Hill

Strive not to be a success, but rather to be of value. –Albert Einstein

You miss 100% of the shots you don’t take. –Wayne Gretzky

Definiteness of purpose is the starting point of all achievement. –W. Clement Stone

Life is 10% what happens to me and 90% of how I react to it. –Charles Swindoll

Your time is limited, so don’t waste it living someone else’s life. –Steve Jobs

I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel. –Maya Angelou

The two most important days in your life are the day you are born and the day you find out why. –Mark Twain

People often say that motivation doesn’t last. Well, neither does bathing. That’s why we recommend it daily. –Zig Ziglar

Ask and it will be given to you; search, and you will find; knock and the door will be opened for you. –Jesus

When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left and could say, I used everything you gave me. –Erma Bombeck

Build your own dreams, or someone else will hire you to build theirs. –Farrah Grand

"Every time you stay out late; every time you sleep in; every time you miss a workout; every time you don't give 100% - You make it that much easier for me to beat you." - Unknown

"You can have results or you can have your excuses. You cannot have both." - Unknown

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold Schwarzenegger

"Obsessed is just a word the lazy use to describe the dedicated." - Unknown

I also like to read Bible verses that motivate me, even if you do not read the Bible or maybe you do not know where you start, you can always look in the index in the back of your Bible and just find one topic and one verse to focus on for the day. Here are some great verses:

Deuteronomy 31:6 - Be strong and courageous. Do not fear or be in dread of them, for it is the LORD your God who goes with you. He will not leave you or forsake you.”

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Isaiah 40:31 - But they who wait for the LORD shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.

Matthew 19:26 - But Jesus looked at them and said, “With man this is impossible, but with God all things are possible.”

Mark 9:23 - And Jesus said to him, “‘If you can’! All things are possible for one who believes.”

1 Corinthians 9:24-27 - Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it. Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we van imperishable. So I do not run aimlessly; I do not box as one beating the air. But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.

Today, I went for  run and listened to this motivational video, there are tons of them on YouTube so you can find one for a topic that may hit closer to home for you. This video was so inspiring and uplifting - give it a listen during your next workout or run, hopefully it will motivate you as much as it did me:

 Happy Tuesday!!