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| *photo courtesy of http://www.google.com |
I had my son almost 3 months ago. I had a great pregnancy that allowed me to continue working
out till a month before I gave birth.
These workouts were less intense than what I could do before my
pregnancy, but being able to do something each day made me feel good as I grew
bigger and bigger.
After 2 weeks postpartum, I started walking. At first I could only do 10
minutes. Each day, I would
increase the time little by little and soon I was up to an hour walk. At my 6 week appointment, I was given
the okay to work out like usual. Leaving
that appointment, I knew I needed a plan to burn the 20 pounds of weight
gain. I got my pen and paper out
and I started writing out a plan, which I have outlined below:
1.
Workout 6x a week, NO EXCUSES. The 20 pounds to lose is to get my body
back to when it was at its best and when I felt the best about my body and had
amazing energy. I knew I would need
to feel good and be energized for my little guy. So, 6 days worked for me. It was enough to get my body moving and burn the fat off of
me.
I workout to DVDs and have always
been a morning person, so I asked my husband if he could take care of the baby
during my 4:30am workout sessions, which he agreed to. So, Sunday- Friday at 4:30am I had an
appointment with my TV. Some days,
I just did not want to get out of bed, but I made myself get up, get into
workout clothes and press play.
Once I started my workout, I felt better and got the workout done!
2.
PREPARE for the week. Since time is even more precious now, I needed to get
organized with the meals for the week.
I decided that along with writing out a grocery list, I would also write
out the meal plan for the week.
This way, I knew exactly what to eat to keep me on track.
Saturdays are for grocery
shopping. Sundays are for
preparing meals, so cutting up veggies, cleaning fruit, baking sweet potatoes
(I love cutting up sweet potatoes and having them on hand for snacks or to add
to salads) and defrosting the next night’s dinner. Each morning, after my workout, I’d make my breakfast, a
shake, the baby’s bottle, and lunch for the day (usually a salad that I’d keep
in the fridge and pull out adding chicken and vinegar). WATER! To stay hydrated throughout the day, I carry a jug of water
wherever I go so I make sure to get my daily amount in.
3.
SNACK TIME is in-between breakfast and lunch and
in-between lunch and dinner. I
snack to keep my blood sugar level and to keep my energy going through the
day. But since I’m running around
with a little one, I keep the snacks super simple. Here are some examples: no salt rice cakes w/laughing cow
cheese; apple w/natural peanut butter; nuts with fruit; English muffin
w/natural peanut butter and sugar free jelly, etc.
4.
ACCOUNTABILITY. I can say I’m
going to do all these things but I need to be accountable, so I have a group on
Facebook that I post daily with my workout and foods for the day. I also comment on how I’m feeling, any
weight loss and frustrations, etc.
It’s great because we all support and encourage each other.
Now, I’m 2 months into making
workouts a part of my life again and almost back to the intensity I’m use
to. My results for the first month
are in and I lost over 7 pounds and 4 inches. I was surprised at first because I hadn’t felt any
difference in my body but after taking pictures from when I started, I could
see a huge difference in my stomach and back. It felt great to see these results and I can’t wait to see
how I do in month 2.
My plan for this month is to
continue what I’ve been doing. I
do allow myself a cheat meal once a week, which will be tougher come the
holiday season but I’m going to do my best. I’ve already started thinking of desserts to make for
Thanksgiving that are healthier than the real thing but just as yummy.
Change can be tough, but start out
slowly. If you only have 10
minutes to work out, then do 10 minutes and then build on that. If you can’t figure out what to change
in your diet, think about what you eat on a day to day basis…what’s the worst
thing you eat? Try cutting
that. Losing weight is a process
and will take time, but you can do it.
Stacy Rudman, is an Independent Beachbody Coach.
Her passions include fitness, eating clean, and helping others reach their
personal fitness goals. Look for her on Facebook under Stacy’s
Health & Fitness and check out her blog at www.stacysfitnessfocus.com.
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