when you're pooped and can't poop #PreggoProbs

i sat here and laughed at my post title for waaaay too long. but uhhh, fit friends, there is absolutely nothing funny about constipation, preggo or not.  it can be incredibly painful, draining, and helloooo hemorrhoids :( .  if you're pregnant and experiencing sickness on top of that, double whammy, right!?  what's going on? your pregnancy hormones (progesterone) weaken your bowel muscles making them sluggish and slow to do their job, and your expanding uterus is taking up the room your bowel would normally use to do its thing. it's a lot going on in there! what makes this process easier on you?  start with adding more fiber-rich foods to your diet, something you can totally control.  you don't want to go from 0 - 100 though as that could bring on bloating and gas;  you've got to pace yourself with fiber.  you can do it!  you need 25-35 grams of fiber daily, so quick, read these examples and tips of what you can eat to get you there.

• 1 cup of raspberries = 8 g fiber

• 1 cup split peas = 16g fiber

• 1/2 cup lentils = 8g fiber

• 1/2 cup black beans = 8g fiber 

• 1 cup cooked sweet potato = 6g fiber

• 1/2 cup rolled oats = 5g fiber

• 1 medium artichoke = 10g fiber

• 10oz of spinach = 8g fiber

• 1 medium pear = 6g fiber

• 1 cup sweet corn = 4g fiber

• 1/2 cup shredded wheat cereal = 6 grams fiber

• 3/4 cup bran flakes = 5g fiber

• 1/2 cup of edamame = 9g fiber & 11g protein!

• half an avocado = 5g fiber

• 1 cup cooked broccoli = 5g fiber

• 5 prunes = 3g fiber 

• 1 medium apple = 4g fiber

 here's a fiber rich snack i've been enjoying lately!  i don't even want to chance belly bloat by eating dairy, so unsweetened cultured coconut milk has been my go-to instead of plain, greek yogurt. i top it with fresh, sweet summer berries and *bran flakes.  it's a plus that the berries are on sale around this time of year, and the vitamins, minerals, and antioxidants present are wonderful for baby and i.there is always a hungry visitor lurking around my food shoots...always!no kisses, no fruit!! :)

4 more ways to keep things moving along:hydration. keep chugging water and don't let up.  it's no secret that i've never been great in this area but this pregnancy has given me no choice but to keep water bottles everywhere!  i wake up in the middle of the night sometimes craaaaazy thirsty. i fill up my tumbler above before heading to workout and i've started adding fruit to my sparkling water again; it helps.  upping my water keeps me running to the bathroom twice as much, but it's worth the sacrifice.  whatever i can do to escape constipation, i will.  down 8 full glasses per day, and more if needed if you're active and moving.  also, a little 100% prune juice in your sparkling water works as a great, mild laxative, as well as real prunes. keep moving.  regular exercise encourages regular bowel movements.  even a 10 minute walk counts; just do something, mamas.  prenatal yoga, step aerobics, water aerobics, zumba, spinning...just go!  if you're not moving around, chances are your system ain't either!  i'm currently 15 weeks and counting and feeling GREAT again, thank God.keep it clean.  your diet of course!  now, my 1st tri definitely wasn't the cleanest. most days started with a breakfast of eggs and toast, but everything after that? crackers, sparkling water, and a 5pm bed time.  i was just trying to get through the day without making my evening sickness worse or come faster and literally nothing sounded or looked appealing.  except Mexican food, haha.  do your best and realize the cleaner (low-no process foods) you eat though, the smoother your system will run. it's that simple. your 'plumbing' is already being reworked to house your baby; don't make it have to work so much harder.pace yourself.  not only should you eat slower, you should also eat more frequently.  at one point in my first trimester if i ate too little, i made myself sicker.  if i ate too much, i was completely miserable. you gotta get it just right but one thing you do not want to do is overeat.  as i stated above, the pregnancy hormones slow our digestive systems way down so it takes even longer for our food to travel on through.  i repeat, do not overeat!  overloading your system is not cool at a time like this! plus, if you're ingesting a ton of highly processed food at that? trust me on this one.  don't do it.  5 to 6 meals a day with plenty of water in between is your best bet, not 2 or 3 large ones.  remember, this too shall pass. :)  

---

 thank you for weighing in on some of your favorite Trader Joe's finds via Instagram recently! i find a new, cool, must have item every single time i go.  this mini haul we got:Tandoori Naan - i pay upwards of 3 dollars for 2 pieces of naan elsewhere but found 4 in a pack for 1.99 at TJ's! super STOKED about that!  my boys love them with cheese and turkey pepperoni on top. cooks right up in 8 minutes under the broiler (these come frozen so thaw them first).

Cookie Butter Ice Cream - this was aaaaaall Chiso (5) yall, lol!  instead of stopping by Chick-Fil-a like i planned for a single serving, a pint seemed like a better idea.  i told him to pick out a flavor and this is what he chose. that's my boy, hahahaha

Sunflower Seed Butter - ever tried it?  if your kids have nut allergies, then this, my friends, is their 'peanut' butter right here!  it's simply roasted sunflower seeds blended up until super smooth and creamy.  we are allergy free over here; we just love this stuff though. 

*Bran Flakes - i go to TJ's JUST for this cereal!  inside is exactly what you expect-- bran flakes. nothing more, nothing less. no bells or whistles needed. it has a pinch of sweetness and the crunchiness of the flakes paired with some cold, unsweetened vanilla almond milk? a 1st trimester woman's dream breakfast, lol. i used to eat it dry after first waking up to keep sickness at bay for a while and it helped a ton. 5g of fiber per 3/4 cup serving, remember!

Mac and Cheese - guys, i picked up the wrong box of mac and cheese!!! i meant to get their Reduced Guilt Mac and Cheese instead, whoops. next time, next time. anyway, Dego and i still killed this entire box in one sitting.  

Unsweetened Vanilla Almond Milk - a dairy-free staple in our home.  i enjoy this variety and Silk the most. 

Roasted Plantain Chips - what can i say... Grazers R US :P 

Q: keep it going! what other TJ's items are so awesome you have to tell somebody else about them?? i overheard a woman basically command and shout at her friend to, 'get the orange chicken!!!' while in the frozen foods aisle, ha.  it must be that good; have you tried it?

K E E P   U P   W I T H   U S !

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Chicken-Cauli-Rice Stuffed Bell Peps + PWO grocery shopping

 awesome workout early this morniiiiing!  finally. after monday's sugar slump (my sister's baby shower was the day before lol) i feel SO much better.  i was determined to flip this week around cause it sure didn't start off too great physically and my motivation was shot. anyway, my cuz Diane told me she would come try my Lifetime classes and by golly she came!! not everybody is ready for HIIT at 5:30am but she totally was and kept her word!  we did some cardio together after this morning's weight class and i'm so glad she enjoyed herself and the club.

every time i wear this shirt sent to me by my good friend @babyfatboss somebody reads it then looks at me and asks, 'right now????' hahaha! no. not yet.

don't shop for groceries when you're hungry!!! i am good for that and  i'll never learn cause my Sprouts is in the same lot as my gym.

#itsawrap

recent purchases from Sprouts Farmers Market i cannot wait to use at breakfast tomorrow:

yep, you read that right. got my fingers crossed on this one!

making the switch to dairy-free creamer as of today.  this was the only size they had and i need a half-gallon carton or larger for sure.  i've been downing at least one cup of 1/2 caff in the mornings for a while now.

so we are now on week 5 of small group already, my goodness!  i have truly been blessed by meeting with these women to discuss the Word each week and will definitely be open to hosting a small group again in the future. we feasted on these lean ground Chicken-Cauli-Rice Stuffed Bell Peps that you have GOT to try. and when ya do, tag me on Instagram and let me know so i can see!

 i know green bell peppers are the cheapest to buy but i LOVE the taste of, well, all the other colors. ha. especially red! and we know that red bell peps are a collagen boosting food great for helping us moms snap back after pregnancy and for keeping our skin looking great in general.

i used 'riced' cauliflower instead of brown rice so these are chock-full of veggies! do the following:

1. if raw, wash large cauli head thoroughly and break up into small florets (if frozen, let thaw first then break into florets)
2. add to food processor and pulse until a rice-like consistency is obtained
3. in a clean cup towel, add riced cauli and squeeze as tightly as you can to get ALL the moisture out
4. in a wok coated with no stick cooking spray over med-high heat, add cauli and sprinkle a little garlic and onion powder over it. that's optional though.  stir constantly for about 5-6 minutes or until slightly crispy/cooked.

Chicken-Cauli-Rice Stuffed Bell Peps

the stuff:

• 1 lb extra lean ground chicken
• 1/2 cup red kidney beans
• 1 ear fresh sweet corn (or 1/2 cup frozen sweet corn)
• 1/2 large green bell pep, diced
• 1 can diced fire roasted tomatoes w/ garlic
• 10 oz 'riced' cauliflower (see steps above)
• 1 1/4 cup shredded cheese of your choice (optional to put on top only)
• 2 tsp sweet smokey paprika (reg paprika will be fine too)
• 1 tsp chili powder
• 1 tsp cumin
• 1 tsp red pepper flakes
• 3 tsp parsley flakes
• 1 small yellow onion, chopped
• 3 garlic cloves, minced
• 1/4 cup cilantro (just grab a small bunch and chop it up)
• 1/2 cup chopped mushrooms of your choice
• sea salt & cracked black pepper to taste
• 5 red bell peppers (discard the seeds but don't you dare throw away those tops after you cut them off! dice them up and eat them later)

do this: 

1. preheat your oven to 350 degrees and coat a baking pan large enough to hold all 5 peppers at once with no stick cooking spray
2. coat a large skillet with no-stick cooking spray and set it to med-high heat
3. add garlic, onion, and green bell pepper and saute until translucent (2-3 min)
4. add lean ground chicken breast and continue to break it up with your spoon into smaller bits as it cooks
5. once cooked through, add kidney beans, corn, cilantro, tomatoes, and mushrooms, and stir until combined
6. add cumin, paprika, chili powder, red pepper flakes and 2 tsp of the parsley flakes
7. add the cauli-rice and 1 cup of shredded cheese and blend once more and taste!
8. add salt & pepper to your liking and taste again
9. cut the bottoms flat across the peppers and situate them in your pan (see pic below)
10. stuff peppers with your chicken mixture and fill them to the brim
11. add about 3/4 cup of chicken or vegetable broth to the baking pan and bake for 30 minutes covered with foil
12. remove pan from oven and top peps with remaining cheese; put back in for 5 minutes or until the cheese melts
13. top with remaining tsp of parsley flakes to make it pretty ;)

yummerrrrrrs. enjoy!

Q: what seasonal item have you ever just HAD to try?

le

Chicken Cauli-Rice Stuffed Bell Peppers + PWO Grocery Shopping

 awesome workout early this morniiiiing!  finally. after monday's sugar slump (my sister's baby shower was the day before lol) i feel SO much better.  i was determined to flip this week around cause it sure didn't start off too great physically and my motivation was shot. anyway, my cuz Diane told me she would come try my Lifetime classes and by golly she came!! not everybody is ready for HIIT at 5:30am but she totally was and kept her word!  we did some cardio together after this morning's weight class and i'm so glad she enjoyed herself and the club.

every time i wear this shirt sent to me by my cyber friend @babyfatboss somebody reads it then looks at me and asks, 'right now????' hahaha! no. not yet.

don't shop for groceries when you're hungry!!! i am good for that and  i'll never learn cause my Sprouts is in the same lot as my gym.

#itsawrap

recent purchases from Sprouts Farmers Market i cannot wait to use at breakfast tomorrow:

yep, you read that right. got my fingers crossed on this one!

making the switch to dairy-free creamer as of today.  this was the only size they had and i need a half-gallon carton or larger for sure.  i've been downing at least one cup of 1/2 caff in the mornings for a while now.

so we are now on week 5 of small group already, my goodness!  i have truly been blessed by meeting with these women to discuss the Word each week and will definitely be open to hosting a small group again in the future. we feasted on these lean ground Chicken-Cauli-Rice Stuffed Bell Peps that you have GOT to try. and when ya do, tag me on Instagram and let me know so i can see!

 i know green bell peppers are the cheapest to buy but i LOVE the taste of, well, all the other colors. ha. especially red! and we know that red bell peps are a collagen boosting food great for helping us moms snap back after pregnancy and for keeping our skin looking great in general.

i used 'riced' cauliflower instead of brown rice so these are chock-full of veggies! do the following:

1. if raw, wash large cauli head thoroughly and break up into small florets (if frozen, let thaw first then break into florets)
2. add to food processor and pulse until a rice-like consistency is obtained
3. in a clean cup towel, add riced cauli and squeeze as tightly as you can to get ALL the moisture out
4. in a wok coated with no stick cooking spray over med-high heat, add cauli and sprinkle a little garlic and onion powder over it. that's optional though.  stir constantly for about 5-6 minutes or until slightly crispy/cooked.

Chicken Cauli-Rice Stuffed Bell Peps

the stuff:

• 1 lb extra lean ground chicken
• 1/2 cup red kidney beans
• 1 ear fresh sweet corn (or 1/2 cup frozen sweet corn)
• 1/2 large green bell pep, diced
• 1 can diced fire roasted tomatoes w/ garlic
• 10 oz 'riced' cauliflower (see steps above)
• 1 1/4 cup shredded cheese of your choice (optional to put on top only)
• 2 tsp sweet smokey paprika (reg paprika will be fine too)
• 1 tsp chili powder
• 1 tsp cumin
• 1 tsp red pepper flakes
• 3 tsp parsley flakes
• 1 small yellow onion, chopped
• 3 garlic cloves, minced
• 1/4 cup cilantro (just grab a small bunch and chop it up)
• 1/2 cup chopped mushrooms of your choice
• sea salt & cracked black pepper to taste
• 5 red bell peppers (discard the seeds but don't you dare throw away those tops after you cut them off! dice them up and eat them later)

do this: 

1. preheat your oven to 350 degrees and coat a baking pan large enough to hold all 5 peppers at once with no stick cooking spray
2. coat a large skillet with no-stick cooking spray and set it to med-high heat
3. add garlic, onion, and green bell pepper and saute until translucent (2-3 min)
4. add lean ground chicken breast and continue to break it up with your spoon into smaller bits as it cooks
5. once cooked through, add kidney beans, corn, cilantro, tomatoes, and mushrooms, and stir until combined
6. add cumin, paprika, chili powder, red pepper flakes and 2 tsp of the parsley flakes
7. add the cauli-rice and 1 cup of shredded cheese and blend once more and taste!
8. add salt & pepper to your liking and taste again
9. cut the bottoms flat across the peppers and situate them in your pan (see pic below)
10. stuff peppers with your chicken mixture and fill them to the brim
11. add about 3/4 cup of chicken or vegetable broth to the baking pan and bake for 30 minutes covered with foil
12. remove pan from oven and top peps with remaining cheese; put back in for 5 minutes or until the cheese melts
13. top with remaining tsp of parsley flakes to make it pretty ;)

yummerrrrrrs. enjoy!

Q: what seasonal item have you ever just HAD to try?

le

mommy pooch... BE GONE!

helloooo october!

currently 3 months postpartum and training for.... life.  i decided not to compete in another bodybuilding competition until i'm done having kiddos.  i believe this is the first time i've ever typed it out so that kinda makes it official!  i've said and thought it bazillions of times recently.  going from one extreme to the other with my body is not something i'd like to do in between kiddos again so i'm content with waiting.  i have menstrual issues as it is and a super low body fat percentage will only complicate the preggo process. so, no thank you!  'yall want more kiddos?!' heck YES, Sonny and i would love more, God willing.

about 24 hrs after giving birth, i snapped these pics in my postpartum hospital bathroom.  those postpartum pads are gigantic, right!?  holy #thighgap LOL.  i was left with a loose pooch/pouch-- whatever you wanna call it- of a tummy cause, well, my skin had been stretched out over the last 10 months of course!  take note; most of the mommy pooch pics you see around the net all lack one thing- muscle tone.

but what else contributes to mommy pooch?

• diastasis recti - {which obvi deserves and will get a blog post of its own}
• stress
• inconsistent sleep
• inconsistent exercise
• bloat from specific foods

the first tip that is not even included in my list below is patience.  if you're looking for fitfoodiele's secret potion/formula/pill/cream it's on sale and you can purchase it here.  oh dang, the link is broken cause it does not exist!!!! #whoops #bubblebursted.  ok, for real tho,  here is the actual link: www.6packusa.com. you can't undo this overnight, in a few days, or even a handful of weeks. but you can get a head start. more on that later.  pregnancy and EVERYTHING that comes with it is a blessing. you must love and honor your body throughout this temporary stage though. never forget that. let me say it again. TEMPORARY. cause if it's up to you (and it is) you're not gonna stay the way you are! besides,

your pre-preggo weight and your pre-preggo body are two different things.

am i right?? i know i am!

 you can drop weight in a matter of days  by either burning yourself OUT on cardio or starving yourself, neither of which are healthy and.... who wants to live like that?  the way my body looks and the way my clothes fit are most important.  and it simply takes time to shape and mold your body.

this is my time-table so far!  fitness is my life. it's no secret i love to workout. i desire to move every single day. i need it!!! BUT.... i do not have the desire to eat clean 100% of the time 24/7 and neither do you. that said, your nutrition really does play a gigantic role in the PP recovery process since working out takes a backseat for a moment. people tell me all the time how they wish they had my discipline regarding healthy eating and uuuuh, my response is always 'YOU CAN DO IT TOO'.  i have the same temptations and same food devils in my ears day in and day out. i hear them the loudest at the grocery store. specifically in the bulk aisle where all the chocolate covered EVERYTHING is!!!  it's all about preparation for me and keeping things i don't want to go overboard with out of my house.  i know ME and you must know YOU.  if i don't prepare (meal prep, gym schedule, exact workouts) i end up winging it and failing more often than not.  you can take the reins on your body again and start your PP process from the inside out with what you put into your body.  which bring us tooooooo my first tip!

1.EATING COLLAGEN BOOSTING FOODS -  collagen is the cement that holds us together.  it helps to keep our skin tight and firm (which is why those adorable young kids and yummy babies have such smooth skin and shiny hair), so eating a plethora of collagen boosting foods only makes sense, right? right.  processed foods work against you when it comes to your tummy.  the fresher and more whole your food, the better. again, work this thing from the inside out and eat a well balanced diet of the following collagen boosting foods:

•  omega fatty acids  - salmon, almonds, brazil nuts, cashews, brazil nuts, avocado, tuna, flaxseed
• vitamin A, sulfur - olives, fresh cucumbers, fresh celery, carrots, cantaloupe, sweet potatoes
• vitamin C, luetin - dark green vegetables like spinach, kale, collard greens,  asparagus, cabbage
• carnosine - turkey
• lycopenes (red fruits/veggies) -  tomatoes, tangerines,  red bell peppers, beets
• antioxidents (dark berries) - prunes, blueberries, blackberries

for more examples and recipe inspiration, look at through my IG feed and the Fit Recipes section of my blog.

***

 so...... avoiding high sodium, high sugar, and fried foods will do your body GOOD.  it is what it is.  keepin' it real.  reduce your sugar cravings by drinking plenty of water (with fresh lemon juice squeezed in), keep up with consistent, regular exercise, chew gum to satisfy that sweet craving, use stevia or any other zero calorie, all natural sweetener, and reach for fresh fruit first. do you have to cut those indulgent foods out completely? of course not. that's no fun and no way to live long-term. but if you have a particular goal to meet at a particular time, well then you will have to sacrifice and limit/moderate those treats.  also, be aware of your trigger foods!  mine are dairy, broccoli, and Kashi as i've mentioned before, so i know my results aren't exactly accurate after eating those foods as they bloat me like nobody's business :(

***

2. BREASTFEEDING.  i know. it's tough, especially those first few days when your nipples are just like, #ican't.  'GO ON WITHOUT ME.' but i promise you the benefits for both parties are well worth that temporary pain. there's that word again!  and if the pain persists, you could very well be doing it wrong! i was. check this out or ask your OB or lactation consultant for tips. i'm on team #savethenipples all day.  while at the hospital i began to breastfeed immediately as instructed and i literally felt my uterus shrinking/contracting as my OB said it would.  when nursing, your body releases certain hormones that shrink your uterus back down to its pre-preggo size.  i take advantage of and appreciate 'cry rooms' and public breastfeeding areas so much more as they are still pretty rare.

the contracting was extremely uncomfortable (after giving birth a few hours prior they were a breeze tho lol) but again this helped my uterus do its thing at a faster rate, thus helping to eliminate the pooch faster as well.  now that Dego is 3 months old, he nurses anywhere from 5-6 times in a 24 hr period.  we've all heard the 'bfeeding burns 500 cals a day' thing but i like 'our bodies burn almost 20 calories to make just an ounce of breast milk' better.  that way, i can do the math myself to get a more accurate number and so can you!  i add that number in with estimated # of cals i burn on a particular day (if i don't have my HR monitor then i just use MyFitnessPal) and adjust my macros accordingly.  that is a whole nother post in itself that is coming by request. so anyway, while you enjoy your newbie and wait those few weeks for your workout clearance, you can still burn calories by picking up your baby, not a dumbbell!  i understand not every mom is a workout junkie, so this is a free, convenient benefit you should take advantage of if you're able to do so.

more benefits you should know:

one more thing about breastfeeding. after reading this the other day from Shape's online mag:

i was like 'hey!!!! that totally happens to me!! that really is a 'thing'!'  however... it comes in the form of uncontrollable laughter. is that weird or what? i asked another mommy friend if she ever felt the urge to literally laugh out loud when her milk lets down and well, i was on my own on that one.  it only lasts for a couple of seconds and i pretty much suppress it in public, but it is the craziest thing ever.  oxytocin.. it's like breastfeeding endorphins!!!

#OkMovingOn #Awkward

3. DOING POSTPARTUM BELLY FLATTENING EXERCISES - only with your doctors approval first and foremost should you proceed with these exercises. a relapse could prolong your recovery time so it's not worth the risk. there are a billion-katrillion exercises you can do and they are all over YouTube!  again, these are the top 5 i use, but i posted a few more below you should definitely try.

***

don't just go through the motions with these moves.  focus every fiber of your being on your core and keep a mental picture of your goal tummy as you do them.  if you're gonna do them, do them right! you get out what you put in.

***

a. tummy vacuum (see pic below). i love this one cause you can do it anytime, anywhere, sitting, standing, laying down flat on your back or even on a yoga ball (which is my fave cause i can stretch out my back simultaneously).

to do:  imagine pulling your belly button into your spine super-duper tight and holding it there, even after you exhale.  hold everything in, contracting your core, for as long as possible then release. you can start with holding for 3 seconds, then increase it to 5, 10, etc, etc. repeat, repeat, repeat.

press play below!

[wpvideo WXGM3lu3]

*in order played*

b. can be used as a stretch or an exercise. on your back, arms out to the side, palms down, knees at 90 degrees.  the slower the better.  with your tummy sucked in tight, take knees from side to side, all the way down to the floor. this works your entire core, obliques included.

c.  can be used as a stretch or an exercise. optional advanced move of b. legs straight out, feet together. take your time on this one.

d. start with this exercise if you're a beginner.  inhale and draw your core in tight. keep a 90 degree angle in your legs (i could have done a little bit better job) as you tap your toes to the floor and back to the start position. try your best not to arch your back; you want your core to do all the work so the slower the better. to advance the move, alternate your legs in a controlled motion and keep that tummy sucked in.

e. opposite arm/leg crunches on all fours. inhale and draw your core into your spine and hold it there as you execute the move.

here are a few more moves from Shape mag that focus on the LOWER ABS, where we need to concentrate the most.

4. TAKING CARE OF MY SKIN -   i believe that what we put into our bodies produces the most dramatic results.  however,  sprucing up the surface can make a difference too.

a. body scrubs and moisturizer. they help tighten skin because of the increased blood flow that produces healthy, elastic, skin.  use it all over your body but pay special attention to your trouble areas each time you shower.  hello, i just posted 3 different super simple homemade body scrub recipes for you here.  after a shower, i'll apply cocoa butter to help tone the uneven parts on my belly as they were discolored from the stretching. and that's it. i keep it very simple.

b. water. water, water, water = fresh, hydrated, supple skin. s/n: you can tell a lot about your health just from the way you use the restroom.  if your urine is pale and almost clear, that's a great indicator that you're getting enough fluids.  if it's a darker, rusty yellow, you prolly need more fluids. my hands become wickedly dry when i'm not getting enough water, so that's another telltale sign for me.  we also need plenty of water for breastfeeding, ladies, so drink up!  i drink a 16.9 oz bottle with every meal, so at least 6 of them per day.

5. IMPLEMENTING 6 Pack USA (Postpartum).  so about that head start! weight training and cardio. you need both.  i did both before pregnancy, during, and after. a transformation is a present activity, not a future event! if you wait until you deliver your baby to start working out and eating right, the road ahead will be long. extra long. start practicing healthier habits NOW.  not only will your pregnancy be easier in general, but baby will benefit and it'll take less work to get back to your pre-preggo body after you deliver.  toned, lean muscle under your skin will help it look tighter.  not just your tummy, but all over!  slow and steady wins the race when it comes to weight loss and getting/keeping your skin tight.  crash diets and quick fixes do NOT help the skin tightening process...no, no, no.  it must be done the healthy way as in a steady loss of 1-4 lbs of body fat per week. extreme dieting will force your skin to stretch and sag more quickly, so give it time and build healthier lifestyle habits while you're at it. we live by and promote this successful program and it has been my no-fail plan before, during, and after my 2nd pregnancy.   it has blessed the lives of so many other around the country, including this mother of FIVE, April!

as i struggle to get my life together daily with my two rug rats, i watch this girl in awe as she juggles her photography career, 5 kiddos, each with their own busy agendas, a hubby, and still manages to make time to take care of herself!  WHAT a transformation!  that's what dedication and consistency can do for you.

i was unaware of my daily micronutrients limit for my first pregnancy, but the second time around i had it DOWN.  knowing what to eat, how much to eat, and when to eat it made all the difference.  the picture below says it all! on the left i was 4 months pp with Chiso (prolly my highest un-preggo weight ever), and on the right i was 2 months pp with Dego.  knowledge really IS power!

if you are interested in joining team 6 Pack USA (only after you have been cleared to workout by your doctor) then click here to sign up for our current 2 phase special. questions? shoot me an email! leah.egwuatu@6packusa.com. you do not need to be local to Houston; we have team 6 Pack USA clients making progress all over the world.

***

what i'm not sold on: 

firming creams.

skin firming and tightening skin-care products don't work as well as their over-exaggerated claims. ever. and the price to quantity ratio is waaaaay off lol!  because collagen is found in the second layer of our skin (the dermis layer), those creams are just sitting on the surface of your skin and not really doing anything but hydrating it. (they work just as well as those lotions that claim to prevent stretch marks. nope, not gonna happen.)  you reeeeally gotta watch those key words when reading the product descriptions like: '..improve the appearance of your skin...' and  '..provides visibly firmer looking skin...' .  most of these creams require daily use but as soon as you stop applying, the product stops working. and that's if it even works for you! the product reviews for these types of creams are all over the place.  i've also noticed that some of the commenters claiming the product works mention that they are using it IN ADDITION TO exercise!!  purchase at your own risk (i'd rather go buy groceries with that money) and definitely read those reviews first.

belly bands, waist trainers, cinchers, etc.

i'm not completely sold on belly bands. i say completely because i feel they are only great for providing back and core support (especially if you had an epidural or c-section), and making your waist/mid-section nice and smooth under your clothing immediately after birth when the pooch is most prominent.  i get it. however, they have nothing to do with getting your abdominals and core back into shape. at all.  once you take it off, everything settles (or drops) back to where it was!  don't be fooled. long term results come from physical activity and proper nutrition. belly bands are definitely a short-term solution.. a band-aid, if you will.

wraps.

there is a reason it takes time to lose fat.  the progress you see from using wraps is usually water weight and not actual fat. which means the fat is still present and can only be burned off.

Q: ok weigh in, mamas! what has helped YOU bounce back after pregnancy? what didn't??  share and help another mama or mama-to-be out.

le

'my kids didn't ruin my body. Ben did. and Jerry.'

i snagged my blog title from a random preggo message board concerning weight gain and had to include it in this post somewhere!  while the commenter was being funny, there is so much truth to her statement.  i stated on IG that the full list for preventing 'stretchies' (as my best friend refers to them) would be posted here to my blog, but honestly the list is quite short and sweet and focuses on these 3 things:                              skin, diet, and exercise.

overall great health begins on the inside, and so does the handling and even prevention of 'tiger stripes'.  i do the whole cocoa butter & sometimes olive oil thing on my belly at night (ok almost every night..sometimes i'm already in the bed and say screw it) and sure, that helps to keep my belly smooth, moisturized, and the itching to a minimum.   does that actually prevent them from forming? in my opinion, not at all.  i don't believe they are hereditary either, but eating habits can be.  nevertheless, stretch marks are caused by          ----->rapid<------ weight gain and / or weight loss.  for all the creams, treatments, and remedies i researched, avoiding aggressive weight gain is usually in the fine print somewhere and one of the biggest factors in avoiding stretchies altogether.  since babies don't go/grow from 0 to 60 in the blink of an eye in your belly, it's important to make the weight gain process a gradual thing as best you can.  now, i have a few preggo friends fighting hard to get through their first trimesters, and i can empathize with them greatly as the memory of my own is still pretty strong :shock: .  for the majority of women, you either can't eat a thing, or you want to eat everything during that time span.  or, you can only eat certain things without...well, you know.  so when your appetite and normal eating patterns have pretty much been shot for a few weeks or more, motivation to stay active, be active, and eat healthy can be at an all time low. what has worked for me after getting back on track around week 14? read on!

1. eating a skin nourishing diet

• antioxidants - nourishes and protects skin.  eat leafy, dark greens, blueberries, strawberries, and fresh, unprocessed produce, period.
• vitamin E - protects skin cell membranes. eat nuts, seeds, avocados, broccoli, cabbage (pictured above and part of my dinner one night), and collard greens.
• vitamin A - repairs skin tissues.  eat carrots, sweet potatoes, mango, squash, & red bell peppers.
• omega 3s - keeps cell membranes healthy for glowing skin. eat fish (salmon's a winner), fish oil supplements, walnuts, eggs and oysters.
• prenatal pills - keep popping them, everyday.

2. chug, chug, chugging that H2O

• keep those skin cells plump and hydrated by drinking a full glass or bottle of water with every meal. how much in a day exactly? half your body weight in oz is a standard rule, especially if you are staying active.  i know, pee, pee, and more peeeeeeeee
• all natural, flavored, herbal, decaffeinated teas (in the bag) sweetened with Stevia have helped me achieve my water intake goal these days.
• seltzer water with a bit of 100% juice is awesome too and the closest thing to soda i will go.
• snacking on water-filled fruits and veggies counts too. watermelon, strawberries, cantaloupe, honeydew, cucumbers, bell peppers, & celery are great picks.

3. MOVEing

• if you're a reader of my blog then you know physical activity is automatic and understood! exercising keeps your skin elastic, flexible,  improves your body's blood circulation, keeps those joint lubricated and from getting stiff...the list goes on.  plus it just makes you feel so much better in most cases.  you'll need all the endorphins you can scrounge up.. every drop.
•   staying active *drum roll* prevents you from gaining too much weight too fast which is what we're trying to prevent!
• as you grow, modify your movements and your workouts as needed.  as i near the 3rd tri, prenatal yoga, the elliptical, walking outside, zumba, and spinning will be my go-to activities.  light weight training here are there for my back and upper body, but that's about it.  slow down, but don't stop.

postpartum

KEEP IT GOING.  exercise will be added back into your routine eventually, but use that inactive window of time to sustain those healthy nutritional habits as you enjoy your newborn, breastfeeding or not.   your skin and body will still need to get those vitamins and nutrients to renew itself from all the stretching.  no crash diets! you'll need to lose the weight as gradually as you gained it.

if you get'em, treat'em 

• bio oil - this method gets high marks and reviews across the WWW as it is great for both old and new scars.
• glycollic acid - women who use this cream on new stretch marks saw huge improvement as it is proven to boost collagen.  the word 'acid' always makes me raise an eyebrow, but unlike Retin-A, which apparently causes severe birth defects if you are preggo or breastfeeding, you can safely use this cream during and after pregnancy.  it can be bought over the counter, but you can get a stronger dose from a dermatologist.  read up on the pros and cons of this method.
• laser treatments - this is not my area of expertise, but according to Dr. Oz, banishing them completely is just not possible at this time.  laser treatments can successfully reduce redness, diminish the appearance of white marks, and improve the texture of the skin, making them a lot less noticeable though.
• and then i came across a story that was shared on bodybuilding.com from a young lady with a surefire stretch mark treatment (and four kiddos later might i add). it's worth reading and checking out her progress pics; some of her methods just might work for you too.

battle scars, stretchies, war wounds, tiger stripes, etc...there are far worse things to worry about.  so nip them in the bud while you can, or minimize them as best you can.  these knuckleheads were worth it.

Q: what has worked for YOU?  prevention and  minimization? share and help another mama out.

le