#FitFoodieLife VLOG: how i {foam} roll

two crazy awesome things were delivered to our doorstep this week!  1st, my brand spanking new replacement Samsung S6 edge (i beat the first one up so bad... too ashamed to post the proof).  YAY for finally being able to exit my Periscope broadcasts correctly, ha!  my screen was so shattered i could never press the dang STOP button, smh.  2nd, our foam rollerrrrr.  both of them were long overdue.  

i let Chiso guess the contents of the box first before we cracked it open... not even close, lol.  after foam rolling religiously in the days following my half marathon earlier this month,  recovery was a bajillion times better than my first half a few years ago. LOADS better. my hamstrings basically hated me one day post race but 48 hours later i was teaching my HIIT class at full strength again.  hence the need for this purchase.

i let the boys give it a whirl that night, but the next day i got down to business.  watch my 'how i {foam} roll VLOG right here: 

please be sure to SUBSCRIBE to my YouTube channel for more!  

leave me a comment and let me know you were there ;)

foam rolling daily is great for:

>keeping your muscles elastic, healthy, and ready to perform 

>promotes excellent circulation and blood flow 

>breaks up and releases muscle knots and tightness

>preventative maintenance

>it's basically a self-massage!

lastly,

i also suggest using this machine for pre and post workout stretching:

 

the Precor StrechTrainer.  does your gym have them? i sure do hope so! get your preventative maintenance on. 

i love that illustrations of the different stretches are positioned right in front of you on the machine's 'dash board', if you will.  i do about 5-7 minutes of a combo of the moves above after every workout.  happy stretching!

Q: moment of truth....how often do you stretch before or after your workout? 

all things PREGGO fitness classes!

welp, it happened!  right there in that very room.  my very first prenatal class went down this past saturday!  i slowly circled that room a handful of times while saying a prayer of thanks to God before the ladies began to arrive.  this feels GOOD.  this feels right. i don't know why the sight of a preggo woman working out makes me smile uncontrollably but it just does.  i remember what physical activity and healthy eating did for both my pregnancies and i want other mamas-to-be to experience those same benefits throughout their pregnancy journey, labor & delivery, and postpartum recovery.  there are still so many misconceptions and old wives tales about prenatal fitness that just won't go away!  my purpose is to prove how safe and beneficial prenatal fitness is for mom and baby.

before i headed out to teach, i took a pic of my new tank i couldn't wait to wear!

don't you love it?! 'because you know i'm all about the BUMP.' ha! this will be available on my blog for purchase very soon, along with this one:

one lucky mama-to-be won the 'Lifting for TWO' tank which is totally my fave.  taking pre-orders NOW!  email me at le@fitfoodiele.com if you'd like to rock one or know a Preggo Patty who would wear it proudly!

friday evening, Chiso and i had a blast picking out some healthy snacks for the class courtesy of Sprouts Farmers Market Katy.  what a true HONOR!  grocery shopping is a passion/hobby of mine (i know, i'm the envy of all my friends lol) so i was beyond grateful for their sponsorship, assistance, and helpfulness.  i blog about SFM often, so partnering up with them was a dream come true.

as we wrapped up our trip, we stopped through the bulk aisle to get some gummy bears.  keeping tradition ;)

what snack did we chose in addition to water & fresh fruit? Bobo's Oat Bars!  i was sold as soon as i saw them!  one, because my childhood nickname was Bobo, and two, they are portable, filling, and when you don't have time to cook a pot of oatmeal on the stove, this bar is the perfect swap.

they are all 170-190 cals, 6-8g fat, 9-10g sugar, 27g carbs, 3g protein, 3g fiber. no artificial ANYTHING and are made with non-GMO, natural & organic ingredients.  there are gluten-free options and over 10 flavors available!  Coconut's got the top spot IMO but i've only had those 4 flavors up there so far.  have you tried these?

i also took plenty of h2o. gotta stay hydrated. (preggo or not)all set up and ready to rock!  while you may already be taking vitamin supplements, it's important to remember that getting the vitamins you need from fresh foods is always a better idea.

 her hubby came in right by her side, holding her bag and everything. i had to get a picture; they were so cute!

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 this is a TRUE clip, right? hahaha!  thanks to my bro Brian for catching a few seconds of class before he had to run next door and teach his saturday boot campers.  if you want more, come check this out for yourself! new music, new moves, new snacks, every saturday.

 i thank these ladies sincerely for coming and having some sweaty FUN with me and look forward to seeing those bellies grow!

here's a question that was asked during Q & A that i'll share with you:

Q: can we still work abs while pregnant?

A: YES.  it's an important time to do so and it will definitely help you in the delivery room.  you just need to adjust the way you work them.  you can still work your core without ever doing a traditional ab exercise (e.g. crunches).  planks are a preggo woman's best friend! check out and try the plank variations i did in this post.

if you are not local to Houston but would still like to make your pregnancy as fit as possible like my client Dominique up there, email me for your very own pre/postnatal meal/workout plan!  doesn't matter how far along you are nor how many months/years postpartum you are.

 le@fitfoodiele.com

if you are local, come see me! postpartum moms just getting back into the workout game are welcome too!

i'll leave you with this monday motivational scripture from Psalms 37:5: commit your future to the Lord!  trust in Him and he will act on his behalf.

le 

38 weeks - i should pack

 1 cm dilated celebration pose!

my OB checked me at my most recent visit yesterday aaaaaand, well, i'll take it.

one is better than zero, right?  right!  she then reminded me of some natural ways labor can be brought on, but my mom is not out for the Summer until this friday (she's a teacher) so we will hold off on those for the moment. lol.  we are in no rush anyway, seriously.

i have, however, finally start packing my hospital bag.

now that i have a bigger, better (cleaner) bag!

i found this J. J. Cole satchel bag in Babies R Us that caught my eye (and Chiso's apparently) so i rolled with it. this is my running list so far:

and this is what i have going as of today:

in my bag:

• slimming black nursing cami (Target, 22.99)

• swaddle blankets

• burp cloths

• Odego's going home fit and extra onesies

• car seat + head support

• diapers & wipes

• travel toiletries

 and the infant car seat is by the door!  currently researching double seated strollers... that would be smart.

 i may have very well taken my last Wednesday night Turbo Kickboxing class before Odego gets here... we'll see what happens!

Q: moms, what did you bring to the hospital that you should have left at home OR that you wish you would have brought with you?

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

that's amore - homemade whole wheat pizza crust + med ball moves

what.a.morning.

 i woke up at 2:30am randomly and just couldn't get comfy again nor could i go back to sleep! daylight savings time + a kickboxing 27 week fetus = one tired mama.  praying & hoping this doesn't become a normal occurrence.

getting to 5:30am class was something like pulling teeth but we made it!  smiling up there in the pic cause my workout was finally over after that :lol: .  i taught Total Conditioning for 1 hr as usual and then did these exercises with the med ball and bands afterwards (listed clockwise):

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1.  medicine ball squat throws against the wall: 4 x 25
2. med ball squats w/ explosive jack - band is optional but come ooooon! USE IT! 4 x 25
3. burpees with overhead dumbbell presses. modify where needed! walk back if you are preggo or nursing an injury if you do not wish to jump. it's your workout. 3 x 12
4. 90 degree wall sits with extended med ball (see top pic).  hold this guy for as long as you can. your arms will most likely give out before your legs, so let them drop but stay up until you can't take it anymore. HOLD until it burns ;)

i owe you a pizza crust recipe, don't i!

this was Chiso's cheese pie hot outta the oven.

the sauce is homemade too!!! i'll share that recipe in a future post.

and here's the pie i made Sonny and i for dinner that night looooaded with goodies!

extra lean ground chicken, red onion, red bell pepper, green bell pepper, grape tomatoes, fresh cilantro,  homemade pizza sauce, and plenty of shredded provolone.

i'm saving my very special crust recipe for my homemade pizza cooking class so you'll have to join me on March 25th to get that one!

homemade whole wheat pizza crust

the stuff:

• 1 cup white whole wheat bread flour
• 1 cup whole wheat pastry flour
• 2 tbsp extra virgin olive oil
• 2-3 tbsp coconut sugar (or agave nectar or honey or pure maple syrup)
• 1 cup warm water
• dash sea salt
• 1/4th tsp fresh minced garlic
• 2 tsp dried Italian seasoning
• 2 1/4 tsp yeast (1 envelope)

do this: 

ok, i actually had steps listed out for the beginning part ( :shock: i know) but SEEING it done is the easiest way to actually get it. i don't want to scare you guys from making it and i haven't created my own video yet, so i'm going to use a popular youtube vid that is very similar to what i did. also, i added the dry seasonings and garlic in with the wet ingredients.

[youtube https://www.youtube.com/watch?v=UvIF81APkj8&w=560&h=315]

1. NOW you're ready! let the dough rise for at least 2 hours minimum. (whip up a ball right after breakfast)
2. preheat your oven to 500 degrees and put your pizza stone or baking sheet in the oven NOW.
3. on a flat, clean, floured surface, drop your round dough ball in to the center.
4. use your fingers to press the dough out as wide/thin as you'd like it. my Sur la table instructor advised against using a rolling-pin.
5. sprinkle your pizza paddle (or a pan/cookie sheet with no edges) generously with dry, yellow corn meal
6. pick up your dough and place it on top of the corn meal bed. is it slide-able? rock the pan back and forth and see.
7. top your pizza however you'd like. (sauce, cheese, veggies, meat, cheese...but remember less is more! that doesn't apply to cheese though)
8. do a slide check one more time, then open your oven and transfer (rock vigorously back and forth til you've successfully moved it over) the pizza paddle onto the already HOT HOT HOT pizza stone or baking pan.
9. needs to bake about 7-9 minutes at most. cooks super fast!

nutritional stats ONLY IF you use the entire dough ball and make a gigantic pizza cut into 8 slices:

i find that cutting the ball in half first makes the perfect size pie for 2 people. in that instance, stats for 1 slice when cut into 8:

you can refrigerate the other half for 2-3 days and even longer in the freezer.

yummmmmmmmmmmmmy!

make your own pizza at home, take a pic, and tag me @fitfoodiele on IG! also, if you send your pics to le@fitfoodiele.com, i will feature them on my Facebook Fan Page, blog, or IG. can't wait to see the deliciousness you create!

 Q: what do you do when you can't go back to sleep? read? watch TV? stare at your significant other in the dark? :shock:

le