Staycaytion Workout + Coping With Your Changing Pregnancy Body

if only we all felt this way about cardio, hahaha! Chiso had WAY too much fun and was in his own little world on that thing.  it's all good cause i was actually able to focus get a fantastic, #staycaytion workout in while the other 2 bears (Sonny & Dego) snoozed, so win-win. about that workout, here it is, Preggos:

[video width="1280" height="720" mp4="http://fitfoodiele.com/wp-content/uploads/2016/08/sorella-workout.mp4"][/video]

i did 12-15 reps for each exercise, 3 times through. my clients know i looooove me some circuit style training! 

• weighted plié squats (used: 50 lb kettle bell) 

• bicep curls w/ twist @ top

• deadlifts (narrow & wide stance)

• lunges with high row (ea. leg)

• walking lunges 

• walking side squats

• stationary lunges (hate these!!!! i did them cause i never do them #TheBurnIsReal but then i wonder why this baby is eating up what little booty i even had, lol)

• narrow to wide jump squats (intense plyometric move; modify if needed)

Chiso has been playing Just Dance 2015, 2016, & 2017 all summer long and i am now a lover of Teacher by Nick Jonas (background music). 

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along with your pregnancy body, your mind must change and grow too. pre-pregnancy, we track changes weekly and applaud our progress toward a specific goal weight or body fat percentage. however, while preggo, even after the greatest of workouts, we check the mirror and are still going/growing in "reverse"! that can be difficult to watch and experience, especially the 1st go round. ultimately we are only pregnant for a split second... it's only temporary.  i have those, "omg. i will NE-VER get back to where i used to be." moments and days...of course! but DO NOT believe those ran(dumb), hormonal, negative thoughts cause they just aren't true. YOU are entirely up to change YOU-- when the time is right. Lord willing you have plenty of time to get 'in shape' and even compete in shows etc., if that's your thing. sure, i think about competing again all the time...the competitor friends on my timeline keep my desire alive and burning, daily. buuut, that's just not where my focus is right now. if you don't bring your mind along with you on this journey it will be a 10 month uphill battle. believe that, mamas. accept, honor, and be amazed by just what the heck your body is doing right now!!!  ENJOY these moments and put your very best foot forward at being as healthy as you can for you and baby. dont shy away from taking pictures either like i did for my 1st pregnancy  (in 2011, no IG yet anyway) but embrace this process wholeheartedly and trust that there is always something positive to be taken away from and learned from it. my fertility issues keep me focused and grounded; complaining and worrying about every little temporary, physical change is a waste of energy and time (and a slap in God's face IMO.) crossing that finish line (no matter how you get there) to meet and hold a beautiful baby in your arms is worth every second of this temporary journey.  just a needed reminder!

K E E P   U P   W I T H   U S !

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20 songs that get me through cardio + Transformation Tues #quickie

and another one! would you LOOK at this girl!?  

4 weeks postpartum and new mommy Kara is looking fantabulous! i am so proud of my sister!  she remained active for the bulk of her pregnancy and is now reaping those fit pregnancy benefits.  i got to watch my niece, baby Natalie, for the first time last week while Kara tended to some court business with her clients.  Baby Natalie is THE sweetest lil' thing!  look at that face! what a pleasure and an honor to be able to return the favor and watch baby Natalie for my sis & bro-in-law.  if you are a preggo or postpartum mom that needs help getting back on track, email me: le@fitfoodiele.com.

my fave music apps are Spotify and recently the Pandora app.  i get my cardio in a couple of times a week and yall know i don't mind it at all!  ONLY if i have my Beats headphones. silent cardio is the worst, right?!  anyway, here are 20 songs i'm feeling that help speed up my fat burning sesh. no judgement! oh and radio version preferably.

1. Yoga - Janelle Monae, Jidenna
2. Love Me Harder - Ariana Grande
3. Bring It Back - Travis Porter
4. You Know You Like It - DJ Snake
5. Hit The Quan - iLoveMemphis
6. Finna Get Loose - Diddy, Pharrell Williams
7. Badd - Ying Yang Twins
8. Wipe Me Down - Boosie Badazz, Webbie
9. Chandelier - Sia
10. She Knows - Ne-Yo
11. Pop That - French Montana
12. Swimming Pools - Kendrick Lamar
13. Flashing Lights - Kanye West
14. Take It Off - UGK
15. Where Ya At - Future, Drake
16. Did A Whole Lot - Sosamann, Sauce Walka
17. Who Do You Love - YG, Drake
18. She Knows - Ne-Yo, Juicy J
19. We Dem Boys - Wiz Khalifa
20. Animals - Maroon 5

check out this morning's motivational Periscope and have a blessed tuesday, friends!

Q: add to my list!  what song(s) gets you through your workouts?

le

dairy-free cream cheese chocolate chunk cookies + Buffalo Chicken Chunks meal prep

satadaaaaay!

we all got in bed at a reasonable hour last night so Sonny and i popped up extra early.  we decided to take advantage and go get some cardio in together.

breakfast to-go was a slice of whole wheat toast slathered with Dark Chocolate Dreams and Jiffy natural peanut butters and a few banana slices.  and coffee of course!  still chugging 1/2 caff because Dego is still going strong and nursing 3 times a day.

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struggling' together!  pretty sure cardio is included in that 'through thick or thin' marriage vow, haha.  Sonny is actually having issues with his achilles tendon so the elliptical and ice are his BFF's right now.

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fun, sweaty times were had this morning in bootcamp class!  join me every saturday at 9am if you're local or visiting Houston.  Prenatal fitness classes are coming SOON!  i am looking to start them up April, my birthday month (whoop).  if you know a local preggo, fit mama that may be interested, send her my way!  email me: le@fitfoodiele.com.

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once home, it was time to refuel.  i made a huge pan of Buffalo Chicken chunks (garlic powder, onion powder, Franks Red Hot Wing Sauce, parsley, and ground black peppers) with steamed brussels sprouts for us.

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 done in less than 10 minutes!

and for dessert, a gem from Chocolate Covered Katie.  she is so dang talented!  please check her site out and i believe she just released her very first healthy dessert book, which is already #1 on Amazon. i am NOT surprised!  kudos to her. and here goes that recipe:

Dairy-Free Cream Cheese Chocolate Chunk Cookies

the stuff (source):

• 1/3 cup + 1/4 cup oat flour (if making your own oat flour, grind it into a really fine powder 1st)

• 1/4 cup Truvia / Stevia for Baking or granulated sugar

• 1/4 tsp baking soda

• 1/8 tsp salt

• 2-5 tbsp Enjoy Life Dairy Free Mega Chocolate Chunks

• 3 tbsp full fat cream cheese (i used dairy free Tofutti (found at Sprouts))

• 1/2 tsp vanilla extract

• 1 tbsp coconut oil, melted

do this:

1. combine oats, salt, baking soda, chocolate chips, and sugar in a large mixing bowl

2. in another bowl, add (warm) cream cheese, vanilla, and oil in bowl

3. pour wet into dry. per Katie, do NOT add extra liquid! just keep stirring and it will moisten into a batter

4. form a big ball, then roll into cookie dough balls

5. place balls on plate and freeze at least 30 min

6. when ready to bake, preheat oven to 325 and coat your pan with no stick cooking spray

7. place balls on tray and bake 8-10 minutes

8. they will look underdone at first, so don't touch them for at least 10 min... if you can help it!

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yep. be flexible about your methods, but stubborn about those goals.  FINISH.  you'll be so glad you didn't give up.

 i am so excited for church in the morning. night!

Q: what role does fitness play in your life?

A: i shared my thoughts via IG!

le

4 weeks pp + Dego's 1 month mark

last night i said i was going to get up at the crack of dawn this morning and not just get my treadmill interval workout in, but to pop up on my 5:30am class to say hi while i was at it! i made me some hot coffee and headed out, Beats and ipod in tow.

i kinda forgot to factor in feeding my newborn before leaving though so i arrived way after class started.  it was SO good to see old and new faces all across the studio when i peeked my head in the door!  i caught up with some of my regulars after class finished and they only made me more anxious to put that mic on again.

cardio killaaaaa. i was hoping to be cleared to lift this week, but my OB's schedule is jam packed!!! huge bummer. still crossing my fingers to be worked in somehow. else i'll just wait 'til next week.

Chiso woke up and requested pancakes, so he got'em.  i made him a stack of my WW Oatmeal Chocolate Chip Birthday Cakes complete with dolphin sprinkles and he almost finished the stack by himself!  i gladly killed the rest. remember, you can also sub blueberries for the chocolate chips.

who's 1 month today? that guy! i asked Sonny does 4 weeks make it one month, or will July 17th make it one month... idk and too lazy to Google. close enough.  also up until today, smiles from Dego were only reserved for Chiso. i finally got mine :)

our God is an awesome God.  i make an effort to praise Him for all things, both great and especially small.  after receiving and reviewing Dego's newborn screening results in the mail a few days ago i began to thank Him repeatedly.  i was instantly reminded of the time in my life when my thoughts consumed me and convinced me that i was unable to bear any children, ever.  God has blessed us with healthy baby boy #2, and for that we give Him all the glory.

this is so funny because i actually remember doing this to my mom.  putting my face on the floor to see her feet while calling her name over and over again and everything.  well it's payback time!  who am i kidding... once Chiso doesn't give a flying hoot about my whereabouts i'm gonna have a mommy moment...

grilled sirloin steak and taters for dinner tonight.  we've been outta sweet taters and they are exactly what i need to keep me feeling fuller longer between meals.  the steak was marinated in some Annie's balsamic vinaigrette, pinch of sea salt and black pepper before i tossed it in my grill pan.  that delicious sauce is just Grey Poupon mild and creamy mustard (which is calorie free, sugar free, and fat free) sauteed with white mushrooms. it's bananas!

Q: how do you like your steak cooked?  

blood = no bueno. can't do it. well done, please.

le