Fit For YOU!

Ouch

2009-10-13T22:34:00.001-07:00

I hope you all have been eating your breakfast and working hard. If you are feeling those strenuous workouts try Epsom Salt! Its inexpensive and you can indulge your self in a warm bath.
Also ICE ICE ICE!! It helps inflammation and pain. I LOVE ice! To get the best benefit from ice.... Ice with in 30 min of work out. This will help your next day soreness and immediate relief!

Food For Thought...

2009-10-11T14:32:00.000-07:00

"Just Do IT" Nike
The age old expression says it simply. Get out there stop procrastinating and MOVE! No more excuses, any one can be fit and healthy! It can mean so many different things! Find your IT and Just do it.
What is your IT... What gets you moving and inspired to keep striving for health and fitness?

My IT is Running, also how I feel when I meet a goal I have set for myself!

Nursing and weight loss Interview

2009-10-11T14:18:00.000-07:00

I have asked my Sister in Law Rachelle Nelson to answer a few questions about her experience with weight loss during Nursing. Check it out....

Hello Rachelle,
As a nursing mother what do you do now to prevent weight gain?

I watch my portion size, you really don't need to eat that much more and if your feeling hungry try drinking a glass of water you could mistake thirst or hunger.

What has helped you lose weight while you have been nursing Natalie?

Not to eat quick snacks or processed food or fast food take the time to make something beneficial to your diet not that you have to spend allot of time cooking just plan out meals ahead and you will already be mentally prepared to make it happen think ahead of time if your going to be out all day pack a lunch have dinner in a crock pot or defrosting on the counter.

What are your plans for weight loss after nursing Natalie?

To continue what I am doing but as I decrease nursing session cut back a little on portion size or cut some calories so that when i am done nursing i will not be wanting those extra calories to keep me satisfied

What would you say to other nursing mothers who are trying to lose weight?

Its very hard to lose weight while nursing. The weight you take off right after your baby is born is a good weight to maintain at and not gaining anymore this will prepare to to maintaining a healthy weight after you finish nursing try not to be so concerned about your weight while nursing you do need to have a healthy weight for your milk supply, you just watch what you eat and drink more water and when your done nursing kick it in the body with a more strict diet plan and work out.

Thank you for your time!!!! :0)

Craving Comfort Food?

2009-10-05T21:47:00.000-07:00

Colder weather always prompts me to reach for that warm comfort food and
like I promised there would be a Healthy Delicious recipe from my Friend Debran Haselwood over at http://www.haselwoodfam.blogspot.com/ click link to the recipe. This Chicken Pot Pie recipe is sure to tickle your taste buds!! :) Try it..

To help you she has even added Nutritional facts to keep your food journal updated!

Tomorrow I will be posting Rachelle Nelsons Interview on Weight loss and Nursing!

And the Winner is....

2009-10-05T21:27:00.000-07:00

Thanks Everyone for leaving a comment, question and support! The winner of the drawing is........

TRICA HULLINGS

I will be sending your bands your way!!
Everyone else keep an eye out for other great giveaways!!

Last Chance!!

2009-10-05T07:43:00.000-07:00

I am giving anyone and everyone till the end of today to post there comment or question!! Tonight I will post the winner and there new set of Resistance bands will be on there way! :)

Challenge for the week!

2009-10-03T07:02:00.000-07:00

Eat your BREAKFAST!!! So often I will skip breakfast knowing how horrible it is for me. I think I can trick my weight loss. WRONG!! I end up starving and the biggest grump you have ever seen. Eating breakfast is a BIG key to weight loss. Fueling your body and brain with good food gives you energy and focus. Giving you the mental stamina to out smart your toddler (or husband :) You will also need that energy for your workout!

Making your breakfast count is important. Try.... Oatmeal, a medium piece of fruit and coffee. Adding a ton of sugar to your oatmeal and Coffee will hype you up and let you down. Oatmeal is one of those wonder foods, full of fiber keeping you full for hours. Pair it with fiber filled fruit like an Apple and you have fullness.

Coffee is know to help boost your metabolism. If your not a coffee drinker, Green Tea is also a great metabolism booster. Add a BIG (8 oz) glass of water and it will get you started on your water requirements for the day.
Try eating a healthily breakfast daily starting today and see how you feel. Notice you wont be starving and reaching for chips, candy and fast food.
Do you have a healthy balanced breakfast you enjoy??? Share it!

Weekly Break Down

2009-10-01T20:47:00.000-07:00

This will be the weekly break down....

Monday- Recipe of the week, with Nutritional information. Posted by Debran Hasselwood. :)
Tuesday- Exercise routine and trainers tips. Posted By Janelle Nelson
Wednesday-Friday Question and Answers. Leave a question or comment!!! Anything you might want information on or just a tip!
Saturday- Sunday- Food for though.... and feature of a reader with a personal experience.

This up coming week we will be discussing Weight loss in Nursing Mothers as well as weight loss in general. Debran will have a very yummy recipe for you on Monday. Think Comfort Made healthy! Our Personal feature will be on Rachelle Nelson, a nursing mother who has experienced weigh loss after nursing and her plans for the future. Keep leaving your comments for the free give away!!! Cut off Date October 5th!!

Nursing and Weight Loss

2009-09-30T23:59:00.000-07:00

Using the same foundation for normal weight loss can work while nursing, except do not cut Calories. If your Dr recommends you consume 2500 calories, and you consume 3000 Calories a day you can cut out 500 calories of crap. Just by doing this you could lose 1 lb per week. When choosing your food for the day make Fruits ,veggies, whole grains and proteins the bulk of your diet. You do not need cake and chips to produce milk :) You do need fats but good fats like avocado and olive oil are great options. Keeping a food journal will also help you in making better food choices.
You can exercise while nursing. Extreme exercising is not recommended.. You need a deficit of 500 cal per day to lose 1b of fat per week. (recommended) By meeting your recommended calorie intake and burring 500 cal daily you can lose weight.
Will you burn 500 cal daily? Probably not, especially if your nursing who has the time??!! Breaking up your work out into two short sessions can meet higher calorie burn. Cut the bad food choices and see the results. By taking weight loss gradually, slow and steady wins the race! :) Did I answer your question? I will give specific exercises for you to great food options in this weeks food for thought!

Consult with your doctor about the amount of calories you should consume while nursing.

Thanks Jessica for the Question!

Weight Loss Foundation

2009-09-30T23:26:00.000-07:00

Automatically people think of weight loss when they hear fitness. Not exactly but defiantly a factor. To be clear weight loss is a very simple concept that anyone can attain with ambition and will power!
Calories in = Calories out. You need to burn more calories or eat/drink less calories than you consume. Easy yes, possible yes. Why is this so hard to do for MANY people. I have a few theory's but tell me why its hard for you? If its not, then great you have found the balance and let me know what you do to stay motivated.

For me the calories OUT is difficult I have a very busy life. By making exercise a priority and apart of my day I then cut out the thinking. Planning ahead and changing your routine will get you moving.
SCHEDULE IT!! Like you take a shower and sleep. Make it a priority.
Realize when you are most awake. Working out half heatedly is a waist of your time. Stepping up the intensity without compromising form will ensure results.
Find something you enjoy and do it! You will NOT stick with any exercise program if you do not enjoy it. Exercises is work and not always easy but if you dread a particular workout don't do it, move on to what you do enjoy.
The Calories IN is even more difficult. With so many options and so much yummy goodness how can anyone resist over indulging?? Everything in moderation is the key.
Do NOT cut out any food groups, cutting back and reintroducing them when you have more self control can work.
Keeping a food journal and knowing the calories on everything you eat will help you keep track how many calories you consume. You would be surprised at how many calories you eat!! A great web site I used when I lost over 20 lbs was www.caloriecounter.com . Its free and easy to use.
Understanding these two concept will be a great foundation!!

Give Away!!!

2009-09-30T23:01:00.000-07:00

Lets get this party started! Leave a health or fitness question or comment to enter yourself into a drawing for a new set of resistance bands. Post the link to my website on your blog and you will have double the chances! No later than October 5th. Good Luck to you all!

FYI: I will be doing allot with resistance bands, they are great for any level of fitness and intensity!

Fit for you!

2009-09-30T21:42:00.000-07:00

Hello! My name is Janelle Nelson I am a certified fitness instructor, specializing in pre and postnatal fitness. I taught Stroller Strides Inland Empire. I participated in a Body Fat Challenge and won for the Temecula/Murrieta area. I most recently ran my first Half Marathon at Disney, CA. I have many more races in the works. My passion is all health and fitness. I am embarking on a journey, one that will fill others lives with passion and aid in there quest for health and fitness. I am not a doctor nor any recommendations on my blog should be used as medical advice. I am rendering all liability. I am just a Mother, Wife and friend to many women who want advice, tips and support. I would love any and all comments from you. If you have a specific question feel free to ask.

Fitness is not only looking fabulous but feeling your best. This can be achieved in many ways. Its not necessary for you to burden yourself any longer with negative thoughts and put downs. YOU can be fit and healthy! Make fitness for you!

On a weekly basis I will answer any and all questions along with a workout for the week, motivation and food for thought! I will also be featuring other blogs in the heath and fitness community. I look forward to being a reliable source for your Health and Fitness needs.