I am on day 6 of the Push Up Challenge with Shape! I am loving the exercises and it is so easy to do them on their own or add them into any workout routine you already have. I can already feel soreness in my arms which means my strength is increasing. It’s not too late for you to join in on day 6 or start your own calendar with day 1!
If you have any questions about the exercises let me know!
I want to talk about serving size and nutrition labels on food. Do you read the label before you eat the food? Do you look on the front for labels or “low this”, “no that” wording?
Serving Size is defined as a standard amount of food. So in reality all of us have a different serving size for different foods. BUT when we are shopping these packages are providing nutrition information for a specific serving size for that food. Don’t just skip to the numbers or percentages because you are missing the most important part of the label.
One of the big tricks you will see is that the front of the package will say 50% less fat, or 50% less sodium and so on. Well guess what they did, they simply changed the serving size. They cut it in half and bam 50% less whatever it says! Don’t fall for this. Look at the serving size and think to yourself when I eat this am I going to eat a cup, 10 pieces or more? This will help you understand really how much sugar, protein, sodium, calcium etc you are getting in that food.
(Not saying this product did that just an example of the attraction on the front)
Next I always go from serving size to ingredients list. Are the ingredients real food or chemicals, dyes or things I just don’t know what they are. This lets me decide if I want to purchase it or not. I am not perfect in anyway and I purchase processed foods but I try to limit them and I choose the option that works best for me based on the ingredients. You will also learn a lot about companies and which brands you feel more comfortable putting in your body.
After looking through the ingredients list I then go back up to the top and focus on sugar and sodium first, then the other nutrients from the item. I want foods that are low in synthetic sugar and safe amounts of sodium. I want foods high in vitamins and minerals.
Next time you are in the grocery store read the labels before you buy and you make just make some different choices. Compare the front claims to the nutrition label and ingredients to see if that clever marketing is fooling you.
As you have seen on Instagram recently I have started taking Olly vitamins and now adding their protein powder and bars. I am loving the products and feel the benefits. I started with the vitamins. We were at Target getting who knows what and saw all the different vitamin options. We compared many different brands and decided to try Olly. After 30 days I could really see a difference in my energy levels. I did some research on the company and decided to try the protein powder, it is plant based and has been delightful. The bars are truly filling and the taste and texture are great. Texture can be really difficult with some of the protein bars or snack bars I have tried in the past.
Olly is B Corp Certified – “Certified B Corporations are businesses that meet the highest standards of verified social and environmental performance, public transparency, and legal accountability to balance profit and purpose. B Corps are accelerating a global culture shift to redefine success in business and build a more inclusive and sustainable economy.” I mean why wouldn’t you want to do business with a company like this! Not only are they B Corp Certified they are also a member of the Council For Responsible Nutrition.
I cannot tell you enough how impressed I was with this company and every product I have tried has not disappointed. I truly recommend them for anyone looking for a great vitamin or healthy product. They even have vitamins specialized for kids. Visit their website to learn more and see more products. Their products are also sold at Target!
I haven’t posted in awhile about the workouts and activities I have been doing. Recently I have really been focused on weight training and stretching. I am upping the weights and the reps. I make sure to do the middle round (I normally do 3 sets) until I literally can’t do another rep, weather that be arms, squats, planking just whatever exercise I am doing I use that rep or round to push as hard as I can. It gives each exercise as sense of warm up and cool down too. Allowing me a chance to get maximum burn.
A lot of women hesitate to do weights or don’t really do a lot of weight for fear of being too bulky. Ladies don’t be afraid! Those toned arms and leg you always say you want, those come from weight training. Grab the weights and push it! Here are some reasons why weight training is a must
- As lean muscle increases so does your metabolism
- For each pound of muscle you gain you burn 35-50 more calories per day
- Decrease risk of Osteoporosis
- Weight Training can raise your metabolism for up to 24 hours after the secession
- Improve Posture
- Reduce Back pain
- Enhance mood
- Reduce Stress
- Tone, lift and firm your body
These are some great reasons to grab some weight, even just 2 lbs, and get moving. If you don’t have hand weights you can use cans from your pantry, water bottles filled with water (even wine bottles) whatever you have at home that you have 2 of equal weight. Then head over to my home workouts tab and get to work! You don’t have to have a fully equipped home gym to start moving towards your goals.
My goals are currently to tone and increase my muscle mass, that means the number on my scale may go up but my fat is going to go down. Just another reason not to care about the number on the scale!
After a surgery or injury it can be very easy to lose motivation or slack on activities and healthy choices. Don’t let this be you! Yes you need to rest and recover but you can make choices to keep you motivated and moving toward your goal or keeping your healthy lifestyle moving forward. You don’t want to have to start over, that is so much harder.
For the past the past 12 days I have not been able to lift anything or be too active, even stretching has been limited. (Abdominal surgery is tough on your entire body) However I have kept moving and been focused on eating healthy and making sure not to just lay around. My doctor wanted me to keep moving and walking, it helps to heal after my type of surgery. (Every one is different, you need to consult your medical provider!) I slowly started moving around the house and going up and down the stairs. After three days of nothing I went to the gym and walked on the treadmill, slow and steady but for this 30 minutes it really helped and I felt great. I have continued to walk everyday waiting for my post op where I can do more activity. We went on a hike last night, we chose a trail that wasn’t too advanced but still offered hills and gorgeous views.
Walking offers huge benefits on its own, see my prior post here about walking benefits!
Making healthy food choices has been a huge part of my post op as well. I want to fuel my body to heal and keep going. Smoothies, vitamins, protein, lean meats, veggies and low sugar have been my focus. I have a huge sweet tooth so keeping my sugars limited or just eating fruits have my sweet fix been my main focus. It is easy to fall into bad habits when you can’t do much so just focus on one choice at a time. When you are hungry is it worth it to go out and get fast food or can you make some quick eggs or a protein bar at home. Just one choice at a time! Don’t worry about everything at once it can be too overwhelming.
Again every injury and surgery is different so before you start walking or doing any activity consult your medical provider.
Here are some of the easy foods I have been enjoying
Smoothies! I like to add Cinnamon & Honey – you can read about the benefits of these and why I add them in previous posts. Also Flax Seed & Chis Seeds sometimes, I use frozen fruit instead of ice with my vanilla flavors.
Eggs! I love scrambled eggs and adding spinach, black beans and salsa adds additional protein and deliciousness. It’s an easy lunch or breakfast because in just 5 minutes you have a full plate of nutrients to fuel you for hours. Any veggies are great such as mushrooms, peppers, avocado…you name it or have it throw it in.
Salmon! This is one of my go to foods to order out because it’s a great healthy option. At home I cook it on a grill pan and add it to couscous or quinoa and steamed veggies.
What are some of your quick go to eats?
We went for a family hike at Oak Point Park & Nature Preserve on a beautiful Sunday afternoon. The area offers many different trails, some paved and some more natural. This allows for different levels to enjoy, bikes and dogs welcome. The Sunday we went it had recently rained and several trails were flooded, so keep that in mind if you are planning a trip. There is plenty of parking, restrooms and trashcans. Since it was a nice weekend afternoon there were quit a few people there and it didn’t feel crowded. There are so many different options that you can enjoy your time and not be in a crowd.
The area also has a team building ropes course, which I would love to do! If anyone in the area is interested you can find it online to book your time. There is also an amphitheater where they do some great shows. (schedule also online)
We will definitely go back and explore more, we walked about 3 miles and the dogs had a blast. There are creeks, hills, trees galore and so much to see. It is a must for anyone who loves to hike or walk. I can’t wait to see the area in the summer with all of the trees filled in and plants full.