All posts tagged: #FitPregnancy

Is The Snack Trap Interfering With Your Weight Loss?

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We’ve all heard that snacking is great for the metabolism but I actually disagree with that notion especially if weight loss is your goal. Of course there are healthy snacks recommended such as almonds, avocado, crackers with peanut butter or cheese, cottage cheese, fruits, etc. and while these foods can certainly be high quality, excessive snacking can halt your weight loss results if your overall diet doesn’t fit into your body’s caloric deficit. In other words there are only so many calories that the body can have before it starts storing it as unwanted body fat so wven if you’re eating perfectly healthy meals and putting in your time at the gym, if your snacking is out of control then your results will be disappointing. Here’s what you need to know to avoid The Snack Trap: 1. Calories Count. Even when you’re snacking on “healthy” food, you’ve got to keep track of how many calories that you’re taking in. Almonds are healthy, but if you down 800 extra calories in them you’ll quickly gain weight. …

3 Months Postpartum

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When I was pregnant with my son, I had many (and I mean many) people tell me that I would “lose my body” (I’m not sure what that even means). I’m guessing they mean I wouldn’t be able to keep up with my Fitness Goals or something to that extent. While I do admit my schedule has certainly changed, something that I had committed to myself long before even becoming pregnant was i) to be able to physically keep up with my future children and ii) to also be a continued example of health/wellness for them throughout their life. Is it challenging? Of course it is! But it was something I had committed to myself and really no alternative but to work it into my schedule consistently. Will there be days you don’t feel like training? Yes there will and, more than likely, there will be a lot of those days but the key is to stay ‪#‎focused‬. With my STRONG LIKE MOMMY brand, I had a goal of documenting the physical changes of my …

Is Protein Powder Safe During Pregnancy or While Breastfeeding? 

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This is a very common question I get asked on a regular basis and my answer was “no” until I started doing more research and actually going through pregnancy and breastfeeding myself. A good quality protein supplement is absolutely necessary during pregnancy and breastfeeding especially because our protein needs are much higher (we’re eating for two). It can also be challenging to eat the amount of protein we require regularly because of nausea or food aversion while pregnant or even lack of time once our bundle of joy arrives. I personally didn’t suffer from much nausea during my first trimester but my cravings for carbohydrates were incredibly high so my macronutrient intake was off, protein powder was so quick and easy for me to consume and it saved me from cooking up chicken, fish or steak…which was the last thing I wanted to do during my first trimester. Now that I’m a busy new mom who is breastfeeding a very hungry boy, time is of the essence. I hardly have time to shower so cooking food has …

6 weeks Postpartum Accountability Check!

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I’m 6 weeks postpartum and I finally have the ‘green light’ to lift heavier and increase metabolic and core stability training, the gloves are off and I’m picking up the intensity. Since I am breastfeeding I’ll be eating healthy (as per usual) but eating what I want and when I want without counting calories. As part of my lifestyle ritual, I have a good idea of how much I need to eat with measurements of protein and carb sources along with keeping up dietary fat intake. One of the amazing things about breastfeeding is that you can burn up to 500 calories a day so my extra ice cream and cookie splurges balance out the energy deficit it creates (umm…bonus!). I’m going to increase the volume of exercise along with intensity levels but will keep my sessions at no longer than 45 minutes (free time is of the utmost importance when you’re a new Mommy). I’ll forego the typical cardio based work and save it for walks in the fresh air with my boy…and most importantly enjoy being a Mommy …

New Beginnings

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In 2014, I started off with the honour of being chosen in the Top 10 for The Inside Fitness Hot&Fit 100. This was certainly a highlight for me, both personally and professionally, to be recognized amongst my peers and also other individuals that have inspired me in the Fitness Industry. This year is beginning very differently as I enter 2015 with the miraculous blessing of becoming a Mommy for the very first time. I couldn’t feel anymore happier and thankful for what lies ahead. I cannot wait to meet my Little Bean. – As always, thank you to Under Armour for supplying me with the very best athletic wear. Photo by Arthur Arsenik and Dave Laus MUH by Two Chicks and Some Lipstick (Lori Fabrizio and Valeria Nova)

Banana Chocolate Chip Protein Pancakes!

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There are lists and lists of symptoms pregnant women get but the most obvious one for me lately is my sweet tooth.  I’ve been craving something sweet on a daily bases and it’s very out of the ordinary because I usually crave more savory foods. So … instead of devouring items like chocolate, candy or tempting desserts I’ve created my own delicious breakfast dessert – Banana Chocolate Chip Protein Pancakes! They definitely satisfy my sweet tooth but also provide lean protein and fibre to sustain my hunger levels and give me the energy I need to start the day. Baby Bean and Mommy are Happy Campers! 🙂 Ingredients: 5 Egg Whites + 1 Whole Egg 40 g Oats 40 g Banana 25 g Semisweet Dark Chocolate Chips 1-2 Packets of Stevia 1 tbsp Organic Maple Syrup Cinnamon to taste 1 tbsp Coconut Oil    How to make:  Blend all ingredients in a blender – 30 seconds (except banana and chocolate chips)  Add banana and chocolate chips to batter and mix until combined Heat coconut oil …

Goal setting with my Baby Bean…Like Mommy.

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Since it’s Social Media’s famous Throwback Thursday, I decided to go through some older photos and stumbled upon an image captured during a photo shoot I did with the incredible Paul Buceta (which actually wasn’t even that long ago but now feels like a lifetime ago with my growing belly). As I’m deep into the 2nd Trimester of my pregnancy, one of the most harrowing thoughts that can go through an expecting Mommy’s mind is “how do I get back into pre-baby shape?”. These thoughts are echoing through my mind more frequently but what’s keeping me grounded is the fact that I haven’t deviated from consistent exercise and keeping on top of the training program I designed for myself. Knowing that I’m going to meet the new love-of-my-life in a few more months gives me butterflies as my excitement grows by leaps and bounds almost hourly. I’m also starting to feel his little kicks and movements so my imagination of giving him kisses and snuggles is happening constantly. With fitness being such a major component …

STRONG LIKE MOMMY – The Push-Up

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One of the most important exercises that I have all of my female clients work on is the Push Up. While it’s primary purpose is to build up the chest muscles, there is so much more value in mastering this movement as it is a key exercise in overall upper body development in helping create the illusion of a smaller waist and more fit looking physique. More importantly, mastering the Push Up increases overall strength (chest, shoulders, triceps, and core). It even indirectly helps with back development in a full body exercise strategy as an antagonistic movement to pulling. The Push Up is also extremely effective at engaging the muscles that help move your shoulder blades (i.e. your Serratus Anterior) and because these muscles are so small, neglecting it will increase the chances of injury through shoulder impingement which is extremely painful because the muscle tendon becomes entrapped in the shoulder joint causing the shoulder blades to tilt forward and down (i.e. you’re looking slumped over). I can’t help but insist enough that Push Ups …

EXERCISE AND PREGNANCY

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Whether it is from a friend or family member, I’m sure we’ve all heard the same thing before – to stop exercising and lifting weights because it is dangerous for a new Mommy and also dangerous for baby. Just to be clear, this is baloney. Of course we should always consult our doctor beforehand but if our focus is having a healthy pregnancy then there is no reason why we can’t exercise and lift weights. In fact there is enough research out there that shows Fit Mommies are in labour shorter, have less chance of preterm labour, have fewer complications, and much briefer hospital stays. A STRONG MOMMY also has more daily energy and a better sense of well being, much faster Post-Partum recovery, less discomfort in the pelvic area and back due to much better conditioned muscles, are less likely to have varicose veins due to better circulation, has less risk of excessive weight gain that can result in permanent stretch marks, and (very important to most) a quicker return to their pre-pregnancy weight. …