All posts tagged: #TreadmillFactory

Some weight gain after vacation….who cares???

I’m back from vacation and up about 7 pounds. So why am I posting this? Because a lot of my clients freak out after they come back from a vacation and their scale weight goes up (and this is why you shouldn’t rely on the scale). If you are away and enjoying yourself ➡eating, drinking, relaxing, sun tanning, and of course flying (this is a big one) your body will hold water. For me, it’s NOT 7 pounds of fat that I’ve gained in a span of a week (that’s crazy!). Once you get back to your normal routine those water pounds will come right off and, more importantly, the scale is only measures our relationship with gravity – break up with it, move on and judge your physique with the mirror and how your clothes fit! It’s back to training and long build for this Mama..time to build the booty☺

“On-The-Go” Tuna Recipe

If you’re in a hurry and looking for a delicious meal to stay on plan, try my “On-The-Go Tuna Salad” from my ‪#‎StrongLikeMommy‬ ebook: Ingredients ■ 100 grams of low-sodium flaked white tuna (I use Wild Planet Wild Albacore Tuna) ■ 1⁄2 cup chopped celery ■ 1⁄2 cup chopped yellow and green peppers ■ 1⁄2 cup grated or finely chopped carrots ■ 1 chopped green onion ■ 1 tsp mustard ■ 1 tsp hot sauce ■ 1 tsp fresh ground black pepper  Directions 1. Mix all ingredients together with a fork 2. Scoop into 1-2 pieces of Rye Toast I love this recipe and is a staple in my diet giving me 30 grams of Protein, 16 grams of carbs, and 6 grams of Dietary Fats along with plenty of flexibility all fitting within the confides of my plan!

Baby Shoulder Presses

Because time is of the essence for all new Mommies, sometimes getting to the gym on a regular basis isn’t a realistic goal but that’s not to say we can’t get our workouts in with some creativity! One of the simplest movements we can do with our Baby is Seated or Standing Shoulder Presses. I recommend performing these when Baby is 3 months or older so the experience of being lifted up and down in a controlled manner is both pleasant and fun. This can be also be used as an alertness game in addition to getting a quick and short shoulder workout in that also allows us to engage our core muscles, preparing us to help build the strength necessary when we’re ready to return to the gym on a more regular basis. – Stand in neutral position with legs shoulder width apart/In seated position with legs – Mommy holds baby firmly under arm pits and around the waist – Straighten arms upwards without locking elbows – Pause Baby at the top and smile …

Plan, plan, plan.

A little caution to the wind and some Food Prep planning helps avoid the dietary mishaps that will often plague our day because we all know that there’s no avoiding food temptations – it’s everywhere right??? As a busy mommy, taking some downtime for food organization helps me stay on track because when I’m on plan – my food is cooked and prepped on the weekends so, during my upcoming busy week, my meals are ready and there are no surprises. I also know, and am well aware, of all of my nutrition obstacles by writing them down along with accompanying solutions to help me avoid any dietary breakdowns in plan…which is usually my hubby. LOL! “IF YOU FAIL TO PLAN, YOU PLAN TO FAIL” Photo by Liana Lauzon MUH by Florencia Taylor

STRONG LIKE MOMMY

#StrongLikeMommy has begun with an e-book, but we are so much more than that. As our children grow up, we should never lose the drive to continue getting stronger and learning even more about how to live a healthier lifestyle. As strong mommies, it’s our responsibility to set an example of how to get more out of our lives, and the only way to do that is to lead by example. I cannot wait to share my #Postnatal e-book along with more of my journey as a new mommy 🙂 Photo by Dave Laus and Liana Lauzon MUH by Valeria Nova and Florencia Taylor

Baby Kiss Push Ups

Being a new Mommy is the most wonderful thing in the world! The feeling I have with my Little Boy is the beyond anything I can describe! As an entrepreneur and new mommy of 4 plus months, my schedule has been erratic to say the least but have been integrating him into my regular schedule as much as possible…even including exercise! What better way than to engage in one of the oldest exercises in the books, the Push Up, than to come up with something creative and incredibly enjoyable with my Baby Munchkin? BABY KISS PUSH UPS!! Push Ups have so much staying power in the world of athletics and physical development because, if done correctly, its one of the most effective and simplest exercises to build a stronger upper body and tighter midsection (say no to Mummy Tummy)! With Baby SAFELY underneath you, simply lower yourself downwards while squeezing your chest muscles while inhaling and give baby a big smooch followed by exhaling and pressing your body back up! In addition to the Push …

BERRY BLAST BONANZA PROTEIN SHAKE

I love summer and what better way to go into my weekend than a refreshing and cool protein shake with my signature BERRY BLAST BONANZA PROTEIN SHAKE powered by Interactive Nutrition! Ingredients for my Berry Blast Bonanza Protein Shake: ■ 1 cup water or almond milk ■ 1⁄2 cup frozen or fresh berries (blueberries, raspberries, strawberries or blackberries) or a mixture ■ 1⁄2 frozen banana ■ 1 tbsp chia seeds ■ 1 scoop Vanilla InterActive Isolate or Whey protein powder Directions 1. Blend in blender for 10 to 15 seconds 2. Savour and enjoy! For more delicious STRONG LIKE MOMMY recipes, download my Prenatal Ebook (http://jvbstronggirls.com/ebook/) and watch out for STRONG GIRLS Recipe Book coming soon!

LOVING LUNGES

LOVING LUNGES Despite having a sizeable home gym to train in, at 4 plus month ‪#‎PostPartum‬, I still have limited time to get consistent exercise into my schedule because my Baby Boy is the boss and he’s currently undergoing sleep training patterns…which is currently hit and miss so this Mommy is tired (I’m in the process of looking for a Nanny but that’s another story). With time being of the utmost importance, I’ve had to get creative with my workouts and one of my favourite and most effective exercises for the glutes, quads, and hamstrings is the Lunge. Or in this case, my cleverly crafted ‪#‎LovingLunges‬. Lunges and lunge variations are key accessory movements in my Lower Body exercise regimen. They’re also functional, challenging, metabolically demanding, and wonderful for detailing the legs! By taking advantage of carrying by son while doing my lunges, I’ve also added some resistance! Directions: a. Mommy holds baby in front and cuddled into tummy b. Stand in neutral position with back straight looking straight ahead c. Take a big step …

Looking to spruce up your workouts? Try incorporating some Resistance Band work into your programming!

Clearly I love incorporating Resistance Bands into my workouts because they are portable, cheap, and extremely versatile. For my clients that are very new to exercise, I prescribe quite a bit of band work in the beginning of their programs for the purpose of establishing better ‪#‎NeuromuscularControl‬ and ‪#‎Stability‬ simply because it’s very hard to cheat a movement using resistance bands. Even better, elastic resistance offers many movements and directions of motion for exercises along different planes such as Frontal and Transverse which are often neglected as one becomes more sedentary over time. Not surprisingly, most athletic injuries occur in the Frontal and Transverse planes too (i.e. Rotator Cuff, Knee injuries, Groin, etc.). For me personally, in the past I’ve always had a challenging time activating my rear delts regardless of the numerous exercises I tried ranging from Dumbbells, Barbells, and Machines. It wasn’t until I began incorporating “Band Pull Aparts” where I was truly able to isolate my rear delts using elastic resistance by better stabilizing my shoulder complex (rotator cuff, rhomboids, traps, rear …

Is Protein Powder Safe During Pregnancy or While Breastfeeding? 

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 …