Weight Lifting + Where To Begin

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In the 70’s and 80’s, fitness experts were instrumental in encouraging women to perform aerobic activity and to lift weights… light weights, with high reps. This supported the idea that if you were to lift heavy weights, you’d only get brawny and masculine muscles. Today, this fear still lingers among many women, but I’m so glad the misconception is being seen more and more! Weight lifting does NOT have to mean bodybuilding. I am not a “bodybuilder” and I don’t have any intentions of becoming one.

If you want to increase muscle strength and/or size, tone your body, train for sports or a specific activity, you will see better results if you incorporate some kind of weight lifting. And I’m not talking light weight/high reps. I’m talking about lifting heavy enough to create a physiological response in your muscle tissue: you have to tax it enough in order to build it. A muscle will only get bigger, stronger, and more defined, if the loads are greater than “normal.” So how do you start, you might ask? Head to my blog to find out.

Not only is weight lifting helping your physique, it’s increasing bone strength (so important for women!), definition, better posture, and endurance. Strong is the new skinny!! You may burn more calories more quickly on the treadmill, elliptical, or out running the road, but resistance training burns calories LONGER after the exercise session has ended.

The more muscle mass you have on your body, and the more muscle fibers you can recruit into your workouts… stronger muscles are metabolically expensive—meaning that they cost your body a whole lot more calories in order to keep them in tip-top working order. Muscle burns up to 10x more calories than fat! Are you convinced yet?

So, here's the real question. How do you start?

Here are my top tips for you!

1.     Start with something you know how to do.

Push-ups, squats, planks… what do you know how to do? Start there and first use your body weight for resistance. Most of my videos involve body-weight moves, and they are things you can do anywhere, anytime. I have tons of them on my Instagram feed, you can subscribe to my YouTube Channel, and they can even be found on Pinterest, under Momstrong (which gives you an easy way to keep them organized). I continually am making those videos for YOU. Start there and get comfortable with the basics before adding any additional weight.

2.     Get some basic equipment.

Do you have a resistance band at home? Do you have a pair of dumbbells? Get some. Even just these simple tools can help you to start getting used to feeling more resistance as you train. The more you get used to doing simple movements like a shoulder press, or a lunge with added weight, the more you’ll feel comfortable adding even more weight to your routine. As your muscles break down and rebuild stronger, you’ll be able to continue to add more weight and the stronger you’ll become.

3.     Don’t be afraid to try new things!

Two years ago, I walked into the weight room and I felt so intimidated. It wouldn’t be long before I was back in the cardio room on the treadmill… not because I didn’t like the weight room… in fact, I loved it… but I was nervous to try new machines, in fear I’d look “stupid.” I’m an athlete, and I like being good at things from the get-go. Don’t we all? And learning something from square one and having to look stupid while doing it, intimidated me. But as I’ve learned to embrace failure and find is as an opportunity for growth, I’ve grown so much more. Just the thought of that silly fear makes me laugh now. That first time of walking into the weight room and being too intimidated to try, led me to coming home, looking up tutorials online of how to do certain moves/machines I saw other people doing, diving into books and articles, and has led me to where I am now… eager to teach and share all that I’ve learned with YOU.

When I finally got the guts one day to just put my pride aside and try, I felt so empowered! The more I tried, the stronger I felt, and the stronger I became. The more I went to the weight room, the more people I would see doing different things, and I started getting new ideas. You can learn SO much from just watching other people. Find people who know what they’re doing, and watch them (without being too much of a creep! haha).

So here’s the scoop. Look at failures as opportunities for growth. Don’t be afraid to try something new in fear you’ll look stupid. That’s the dumbest reason in the world, and you know it. Who cares what people think! Just go for it! Those little efforts you give, the more questions you ask, and the more you’re willing to look “stupid,” the more you’ll grow.

4. Lastly, find a buddy!!

Everything is more fun when you have someone by your side… pushing you to try something new, encouraging you to go harder, and holding you accountable to your goals. (It’s also the reason I’ll primarily be training clients in pairs this summer. I want my clients to have a support team.) This person for me, is my husband Bry. He is constantly pushing me to try new things and to get over my fears… and I’m so grateful for that. Find that person and get them to come workout with you! The support will carry you far!

I can’t wait to be taking clients this summer!  Because here’s the thing… I’ve been in your shoes before. I know what it feels like to not know where to start. I know what it feels like to be afraid of lifting weights. I’ve been there! We’ve all been there! And the best part about it, is that I’m still learning and always hope to be. If training, building strength, learning proper lifting technique, and knowing how to maximize your strength training is something you’re interested in, email me! I’ll add you to the email list, and when I have pricing/scheduling details, you’ll be the first to know. I’d love to work with you.

Good luck!

Losing Weight Postpartum + Breastfeeding

Some people may think that breastfeeding is an automatic ticket to losing all their baby weight and getting back to their pre-baby body. You are burning up to ~500 extra calories per day! Wouldn't that be enough to shed the baby weight? Well, for some, it works that way. But for most, getting your pre-baby body back is not usually going to come without some good, hard effort. It's a process. Here's what I always tell people... It takes nine months to grow a human inside of you, so give yourself nine months to get back to your pre-baby weight too. Be patient. This is a process and you should first and foremost be dang proud of yourself for growing a human. That's HARD WORK. So congratulations!

But here are some tips I hope you'll find helpful, when trying to lose those last 10 pounds or so. 

1. Limit the bad carbs, choose the good ones

After having Ellie, I have never been more happy doing absolutely nothing in my life. I literally spent all day just staring at her, and admiring her every move. With that being said, I have also never been so sleep-deprived in my life. And with sleep deprivation, comes hunger. Studies have shown that hungry, sleep-deprived, new moms tend to eat more carbohydrates... probably because we don't have the energy to do much more than survive, between feedings, being up through the night, and adjusting to life with a new baby. It's survival mode, right!? So we grab anything available, and these things tend to be highly processed, packaged, easy-to-grab foods. It's the "eat anything in sight" mode, and we tend to go first for simple carbohydrates. Simple carbohydrates are things like white bread, white rice, candy, soda, sugar, artificial syrups, desserts, etc... a lot of the packaged stuff. These carbs are easy to digest, high in sugar, low in fiber, and provide you with only a short-term amount of energy. Most healthy fruits, vegetables, and dairy are also technically made of simple carbohydrates, but they act more like complex carbs because of their higher fiber content. That leads me into my point: complex carbs. Complex carbs are things like whole grains, green vegetables, oatmeal, brown rice, quinoa, sweet potatoes, etc. These contain powerful vitamins, minerals, will keep you fuller for longer periods of time, and boost your energy in a more sufficient way. So when you're going to reach for the carbs, make sure to have some healthy, complex carbs ready. You won't need to eat as many of these, while still staying full and keeping energized. *Oatmeal is a great breakfast for a breastfeeding mother: it will keep you fuller for a longer period of time, yet is great for keeping your milk supply up. 

2. Be patient

Like I said above, it took nine months to put that weight on, so give yourself nine months to get it off. My other advice: ditch the scale. I wish I could tell everyone to ditch it entirely, but I'd recommend not even setting foot on it for the first month postpartum, at least. Those first 4 weeks, your body is going to be adjusting quite a bit... losing a lot of water weight, learning the art of breastfeeding, and changing. Just focus on your baby and yourself during that time, and be patient. At six weeks, when you finally get the "go ahead" to start exercising again, this is when you can get to work.  

3. Have healthy snacks ready to grab for when you're in "tired mom" mode.

Set yourself up for SUCCESS, for heavens sake. It's going to take a little extra effort on your part, but a little bit of prep can go a long way. Cut up fruits and veggies to keep in the fridge ready to go, cook healthy freezer meals for a quick meal, and stock up on healthy low-prep snacks/meals at places like Trader Joes. They have a ton of easy, healthy meal options... like bags of veggies ready for stir-fry to throw over brown rice/quinoa, etc. Cut up veggies ahead of time, throw out your white breads, and have things on hand for when the hunger sets in. Most of your weight loss (and losing those last 10 pounds), is going to come strictly through nutrition. So make that your focus!

4. Eat smaller, more frequent meals

Prolactin is the hormone that controls how much milk you make. In order to keep it up, you need to be pulling energy from what you eat, rather than from your reserves, (which will lower prolactin levels). So, I suggest eating smaller and more frequent meals. Having six mini meals throughout the day may do you some good. You'll still be getting the necessary calories in, but you won't be eating too much. *It's advised to eat an extra 330 calories of food per day, and the other 170 can be drawn from the fat store you've accumulated during your pregnancy.

5. Stay hydrated!

Breast milk contains a lot of water, and so you should be drinking enough to keep yourself hydrated. I advise 13 cups of water per day, or ~100 oz. Keep a good water bottle nearby, and have one right by your main nursing station in your home. This will also help you to avoid the other options like juice, soda, or other sugary drinks. Stick with water! You can never go wrong.

6. Work in exercise, slowly

After the six weeks is up (and please give your body that time!) it's time to start getting an exercise regimen down. Start slowly and build from there. I like to sit down on Sundays and plan out my entire week, writing down what days I'm going to be implementing weight training, and what days are set aside for cardio. I'd do a mix of both: 2-4 days of weights, and 2-4 days of cardio, tailored to fit your needs. (*If you want to be conscious about keeping up your milk supply, eat a small, complex carb a half hour before your workout.) 

You can read more about my more personal experience with my body image after pregnancy here. 

7. Keep at it!

Whatever you do, keep at it! Don't get discouraged! Just because your weight isn't falling off like the celebrity you see in a magazine, it will happen for you! Just give yourself time. To be losing 1 pound per week, is healthy weight loss. As long as you're burning more calories than you're consuming, you'll lose weight. It's a simple truth. So if you're feeling the need to eat a little more, than move a little more as well. Get your baby in the stroller, get out on walks, join a gym, find a trainer to encourage you to stick with your goals, etc. It's all learning how to tailor a plan to fit your needs.

Be proud of all your body has accomplished so far! And soak in those moments with your newborn. They don't last long! 

ABS

For this circuit, grab a basketball, or larger ball. For more advanced, use a medicine ball.

1. Russian twists, 12-15 reps (right +left = ONE rep)
2. Plank step outs using ball, 12-15 reps
3. Rolling ball push-ups, 8-10 reps
4. Reach-ups, 12-15 reps
5. Slow plank step-ins, 12-15 reps
Repeat 2-4x through

Chicken Pot Pie

This recipe will fill your home with a cozy smell and is the perfect dish for a rainy, or cold evening. Pair with cottage cheese, and you'll have yourself an amazing meal! ~344 calories per serving!

Makes one pot pie, servings: 8

Ingredients for crusts:

2 cups all-purpose flour

1/2 tsp. baking powder

1/2 tsp. salt

4 Tbsp. butter, softened

2 eggs

4 Tbsp. low-fat milk

1/2 cup oats

**Combine ingredients in mixer/Bosch and separate into two balls. Roll out the first ball and press crust down/shape into pie pan. Roll out and shape the other ball into a circle for the pie top. Using saran wrap, wrap both crusts and place in refrigerator while you prepare the filling.

Ingredients for the filling:

1 Tbsp. olive oil

1/2 yellow onion, diced

3-4 cloves garlic, minced

1 cup low sodium chicken broth

8 oz. (1/2 lb.) bag of frozen vegetables: I like to use the frozen peas, carrots, and corn

garlic powder, black pepper, salt, dried thyme, to taste

1 cup low-fat milk

1/2 pound cooked and shredded chicken breast

up to 1/4 cup flour, adding in slowly

Instructions:

1. Heat oven to 425 degrees. While oven is heating up, in a large pot over medium-high heat, saute diced onions and garlic in oil until onions are translucent.

3. Add chicken broth, frozen veggies, spices, and milk. Bring to a boil and then reduce heat and let simmer for 5 minutes. Add the shredded chicken and stir. 

4. Slowly sprinkle flour into the mixture, stirring constantly, so the sauce thickens. Stop adding flour when it has reached a thick and creamy consistency. Simmer for another 5 minutes and then remove from heat. If sauce isn't thick enough, try adding a little bit more flour. 

5. Pour mixture into the crust-lined pan. Top with second crust, seal edge and cut several slits in top with a knife.

6. Bake for 30 minutes or until crust is golden brown. 

7. Let stand 5 minutes before serving.

Enjoy!

Spaghetti Squash Bowls

So fresh, so colorful, and full of nutrients! This is ready to go in FIFTEEN MINUTES, and that, my dear friends, is hard to beat!

Yields: two large servings, or 4 regular servings.

Ingredients:

1 spaghetti squash, 3-4 pounds

2-3 Tbsp. olive oil

3 cloves garlic, crushed

1 small onion, chopped

4 oz. sliced mushrooms

2 ripe tomatoes, chopped

1/2 large zucchini, or 1 medium zucchini, sliced

4 green onions, chopped

1/2 bell pepper, chopped

parmesan cheese to top

Instructions:

1. Poke deep holes in your squash and place in microwave for 5 minutes. Every 5 minutes, you'll rotate the squash until soft. Mine took exactly 15 minutes in the microwave to cook.

2. While squash is in microwave, in a large skillet, heat olive oil and garlic. Add onion and mushrooms. Soften those for about a minute and then proceed to add the other ingredients, with tomatoes very last. Saute and cook until softened and ready to go.

3. Once squash is softened in microwave, cut in half length-wise and scoop out seeds. Pour the mixture into the spaghetti squash bowl and sprinkle parmesan cheese over top! If you are serving 4, cut each bowl width wise to make 4 smaller bowls.

Enjoy while warm!

Healthier Packaged Snacks

Whole, one-ingredient foods always come first in our "snack lineup", but stuffing carrots and berries in the purse doesn't always go over so well.  Here are some other options for healthier snacks on the go when you're in a pinch. (Tap the photo for sources)

@noosayoghurt - our fave. Top with fresh fruit or 1/4 c. @naturespathorganic "Love Crunch" organic granola (made with organic cocoa, flax, and coconut)... Dark chocolate (the one that is linked here, is our favorite!)

@eatwholly guacamole minis. Clean ingredients and only 45 calories per serving. Pair with @stacys original pita chips for a good combo.

Trail mix- most grocery stores have mixes they've put together for you, and I love giving them a try! This one from @mysmithsgrocery has raw almonds, raisins, pumpkin seeds, cranberries, and peanuts

 The Laughing Cow creamy Swiss light cheese + Almond nut-thins. Yum. You've gotta try this!

 @annieshomegrown bunny grahams. Portion these out or else you'll want to eat the entire bag!

Organic raisins: Ellie eats these by the double-handful. 

@gogosqueeze: our fave. These always seem to save the day.

Pistachios: so so good. But careful! These are not the thing to give one of your littles unless they chew well on their own.

Fruit strips, fruit leathers... a diaper bag must-have.

What are your favorite healthier packaged snacks?

Baby Animal Days

Even though most of my posts involve health and wellness tips, I love being able to incorporate parts of my motherhood journey as well. When I have something fun to share, I want everyone to know about it too. This is one of those things...

Once the sunshine comes out, you've got to get up to This Is The Place Heritage Park for

B A B Y  A N I M A L  D A Y S

Snuggling baby animals, holding baby chicks in your hands, riding ponies, stopping by the ZCMI store on main street for your favorite treats, crafts for your kids, a picnic in the pavilion, a ride on the train... it's the perfect afternoon with your littles. Baby Animal Days runs through April, and if you mention "Momstrong," you'll get $2 off your ticket.

Here are some pictures from our visit yesterday.

Hope you are able to get up there soon!

xo

Go Mom Give

A night to build strength, and to give strength.

#gomomgive

Beth from Fielding Films captured the night perfectly. She turns everything into gold, and if you're looking for a videographer, she's your girl. (Go show her some love at @thefamfielding.)

This was such a dream come true for me to put an event like this together.

I met Georgia Anderson, owner of knowhowmom.com, back in the fall. We organized a women's hike together and taught mini lessons at the top of Ensign Peak. I don't think it was by any coincidence that I met her that day. She's one of those people who you meet once, and feel like you've known forever. To know her, is to love her. The two of us stayed in touch a little bit and were later approached by Go Jane Give, an incredible organization that encourages women to use their talents to raise money for a cause. After talking with them, we decided we wanted to team up on a project, and create an event that would use our talents to strengthen the community while raising money for a local charity.

After seeing the surprising statistics of the prevalence of postpartum depression in Utah, we knew this was something that needed more attention, and was also a cause near and dear to all women. We chose to raise money for Utah Maternal Mental Health Collaborative, a nonprofit here in Utah who is actively helping women with postpartum depression. It was the perfect fit for our event, as it was scheduled on International Women's Day.

Six months (and blood, sweat, and tears) later, over 200 women ages 12 and up, gathered together in The Garden Place at This Is The Place Heritage Park. We exercised together, listened to speakers (and keynote speaker @kellyejensen), laughed, talked, cried, had an incredible raffle (with ~30 sponsors and over $4,000 worth of products to give away), ate delicious food, and left feeling inspired and strong. 

It was an evening we'll never forget.

Thank you so much to everyone who came, and for those who missed it... I'm praying we get to do it again next year.

Also a huge thanks to Lizzyography for photographing this night. Please look her up and give her a follow at @lizzyography.  She's a wizard. And also, the kindest and most down-to-earth human you'll ever meet. ;) Thanks, Lizzy!!

True Made Foods

I'm a sauce girl. Things just taste better with a sauce, am I right!? The problem is, most sauces out there are loaded with sugar, high fructose corn syrup, and other unnecessary ingredients. This is why I've fallen in love with True Made Foods. 

Their Ketchup, BBQ Sauce, and Veracha Hot Sauce not only taste amazing, but they are infused with vegetables and clean ingredients. I was a little hesitant at first, but after we tried them all, we told them we'd be loyal customers.

The best part...they were all #husbandapproved. :)

Let's start with their ketchup.

If there's one thing I'll be buying from them from here on out, it's this. Let's compare it to regular ketchup you'd get from the store... say Kroger brand, for example. In one Tbsp. of Kroger brand ketchup, you'll find 4 grams of sugar, and 20 calories, wit high fructose corn syrup and corn syrup at the top of the ingredients list.

And then comes the ketchup from True Foods Inc. It cuts all those numbers in half. 2 grams of sugar and 10 calories per Tbsp. Instead of corn syrup, they've added spinach, carrots, and butternut squash. It's Paleo friendly, and tastes just like ketchup should taste.  Please tell me you'll use it on this burger this summer... it's our absolute favorite. 

The Veracha Sauce was the perfect amount of "hot" for me. I'm kind of a wimp when it comes to "spicy", but I like having a little bit of added kick. This did the trick for me, without coming on too strong.

And lastly, the BBQ sauce with these fries... that's gonna be a combo on repeat this summer for sure! It was comparable to my other favorite BBQ sauce: Stubbs Original. We loved it. Can't wait to incorporate it into more meals soon.

I'm so glad I was able to try these products and share them with you. If you love them as much as I do, be sure to show my friends some love at @truefoodsinc. and save a spot in your fridge for their sauce!