Fall In Love With Prenatal Yoga

Yesterday I was talking to an expectant momma about prenatal yoga. I was so scared of yoga a few years ago. I made every excuse in the book why I didn't do yoga. First of all, I tried to do the P90X yoga series and it about killed me. It was hard, so so hard! I wasn't flexible. I don't have that much upper body strength. I didn't want to be bending over and sweating in front of people I don't know. And heaven forbid I fall over in a move and everyone laugh at me.

Why is prenatal yoga different and so beneficial? BECAUSE IT IS TOTALLY DIFFERENT! Check out why I love doing prenatal yoga! (it has really been my go to this pregnancy. When I don't want to workout I do yoga!)

My Top 5 Reasons Why I LOVE Prenatal Yoga: 

1) It is a great starter yoga to do to learn the basic moves first of all. Most of the women in there have not taken yoga before (at least in my classes) So we are all basically beginners.

2) You don't have nor can you be super flexible. We have bellies in the way for most of the moves so we can't bend as easily as the stereotypical yoga shaped body. You won't be doing major twisting movements either, just light twisting which is good to help keep the plumbing happy.

3) Most of the moves are held longer and not going from one move to the next super fast. This is a double edge sword in a way. Because sometimes it is easier to move out of a move then to hold it longer because it takes a lot of strength and breathing to hold a move. Think about a low goddess pose, (a super wide squat) Imagine holding that for a minute. You are going to feel the burn. Now why do they hold the move longer? It is a way to help you learn to accept and give into the discomfort and get through it. Preparing you for LABOR! A good long contraction is about a minute long. You have to breath deep through it to get through it. Holding a goddess pose for a minute, you have to breath through it and not give up. So each move think of it as a way to help you "train" for labor. Focus your breathing to be deep and a way to get through each and every contraction!

4) There is Air Conditioning! They will have the ac on for us since we tend to get overheated easier/feel hot easier. So don't worry about it being hot yoga. If you feel uncomfortable during your class you can totally ask to sit down or in our case, they adjusted the temperature to be more comfy for us.

5) You still get a workout. Because we are pregnant. It isn't going to be super easy. Even the most basic of moves will be a little hard because our center of balance is off and the baby is taking up valuable lung space. So don't think you don't work. You will still break a small sweat and work a little but it is no where as intense as a regular yoga class. Again, mine weren't I can't speak for every prenatal yoga. I suggest talking to the teacher before class and asking questions! But I know you will feel amazing after!

Have fun and enjoy your next prenatal yoga class! (Also there are a ton on Youtube you can look up!)

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Don't Let The Weekends Ruin Your Progress

Weekends are fun, but they can also be hard! Don't go hog wild this weekend and eat what you want. Stick with the 80/20 rule. Allow yourself one indulgent meal, including an amazing dessert, a week so that you can stay with your eye on the prize. Don't feel guilt. Don't feel bad. Enjoy it. This is what living a healthy lifestyle is all about.

Also, pick a healthy outdoor activity to do either today or tomorrow. (Sorry to my AZ peeps who are having to endure insanely high temps close to 120) But try to find something you can do to get yourself some fresh air and burn some calories while having fun! Swimming is a great idea! (oh that actually sounds so good to me right now, being weightless and just relaxing in nice cool water!)

What outdoor activity are you going to do this weekend to keep you on track with your goals?

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Alternative Names for Artificial Ingredients, Additives and Preservatives

Wanna kick the sugar cravings? Knowledge is power! Let's look at the different types and alternative names for Artificial Ingredients, Additives, Preservative, etc. and what they can really do to you if you are eating too many of them so you know what to avoid when you are reading the ingredients on food you are buying at the store.

There are thousands of additives out there, so I will only give a few of the top, scary ones:

 MSG (Monosodium Glutamate): 

it is a neurotoxin and used as a flavor enhancer...found in many canned, frozen, processed and fast foods (also in many foods in Asian restaurants – particularly soups…Ask the waiter/waitress). Also be on the lookout for the following additives, which always contain MSG: textured protein, autolyzed yeast, hydrolyzed protein, plant protein, oat flour and vegetable protein, sodium and calcium caseinate, and yeast extract. Reactions to MSG include weight gain, heart problems, headaches, ADD, asthma, and headaches.

Food Dyes:

Derived from coal tar and petroleum, and can be found in many baked goods, beverages, candies, ice cream, cereals, cosmetics, etc. They have been linked to tumors, as well as, hyperactivity and behavioral effects in children. NOTE – natural and safe food colorings include paprika, turmeric, and beet juice.

Artificial Sweeteners: 

Aspartame (Nutrasweet & Equal) accounts for the most adverse reactions to food and food additives combines. These reactions include headaches, dizziness, rashes, vision problems, slurred speech, and can trigger or worsen chronic illnesses such as MS, fibromyalgia, birth defects, and Parkinson’s disease.

Sucralose (Splenda): 

Sucralose can cause gastrointestinal problems, slurred speech, mood swings, blood sugar increase, and weight gain. Yep, weight gain. Studies show these artificial sweeteners stimulate your appetite, increase (bad) carbohydrate cravings, stimulate fat storage and weight gain

High Fructose Corn Syrup:

 Also seen as Iso-glucose, glucose-fructose syrup, corn syrup, fruit fructose – made from GMO corn through a chemical brewing process. The consumer is exposed to mercury and side effects include, liver damage, hypertension, elevated “bad” cholesterol levels, weight gain, and risk of developing type 2 diabetes. Products that may contain HFCS include various processed foods, yogurt, applesauce, soft drinks, children’s vitamins, jellies and jams, and even ketchup. HFCS is also found in many fast foods.

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Learn To Read The Ingredients

 You are going to hear me say this again and again! Read The Ingredients, not just the nutrition facts but the INGREDIENTS!

The ingredients are the most important thing you need to know about your food, not the nutritional information. There was a big push about 10 years ago to read the nutritional information, which is great! But what is more important is reading the ingredients. You might be surprised what is actually contained in your foods. Tomorrow we will look at the alternative names for artificial ingredients, additives and preservatives for a few of them commonly found in most foods. Big companies spend MILLION of dollars to advertise their products to you, and there is a lot of false advertising going on! Skip to the labels, calories and nutrition facts and go straight there. None of that matters if you are putting harmful materials into your body.

My 4 Tips: 

1) If you don’t recognize it or can’t pronounce it, don’t eat it!

2) Try to stick to food that is in its whole state (ex. fruit/vegetables) or food that has just a few ingredients. Make sure they are ingredients you recognize.

Avoid anything that is labeled low-fat, fat-free, or diet!

3) When the fat is taken out of food it becomes “bland” so most fat free, low fat or reduced fat foods are filled with processed fillers, chemicals, or artificial flavors to replace it. These can be harmful to the body.

4) Take the time to read the ingredients. The more you do it the more familiar you will get with it and it will become easier. Boxed foods are the biggest culprit so make sure to look closely and carefully!

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! 

Bump Update: 24 Weeks

Hello to entering my 6th month of pregnancy! YAY! Things are coming along nicely. Elyse is kicking me like crazy all the time. I am even getting woken up at night from her. She is just getting bigger and bigger and so am I! I have really noticed this week that I can't bend over anymore when cleaning up toys. I am encouraging the boys to be on toy pick up more so that they understand I need their help. They do okay at it. But they are only 4 and 2! 

We celebrated Memorial Day this past weekend. Matt grilled for us, which was amazing as usual, and I made a nice dessert however, I just can't handle sweets like I used to be able to. That is a good thing. That means that I am not over eating too much crap which I think is why my weight has been so good. I am still gaining a pound a week. This morning was hard to look at the scale because I am just a few ounces shy of 250 and that is a big number! I don't like that number. But I am really trying to trust the process, trust my body, and be diligent in what I put in my body to help me have as healthy of a pregnancy as possible considering the weight I am at. 

Total Weight Gain:  12 pounds total weighing in at 249.8 pounds. Oh man, my mind went crazy over seeing this number. I am getting so close to the weight I was a year ago after my miscarriage, and before I started taking care of me again. It freaks me out, but I am trusting my body and the process. And I have the tools now to get back to where I want to be after Elyse arrives! 

Symptoms: Just the regularly occurring headache, some morning sickness. Thankfully not as many cravings for carbs this past week.

Baby’s Size: Ear of corn (~8.5 inches, 1.5 pounds)

Maternity Clothes: Yes, bottoms need to wear maternity or stretchy pants. Tops I wear maternity now and my bigger t-shirts.

Stretch Marks: I already have a ton that I got when I gained weight years ago. So nothing new.

Gender: GIRL!!! 

Sleep: I am only waking up once a night to go to the bathroom. I am flipping over from one side to the other a lot, but often times I end up on my back. She is starting to kick me awake at night now.

Miss Anything: Sleeping comfortably flat on my belly or back! Sleeping through the night. 

Cravings: Just been in a funk and haven't wanted to make dinner or decent meals for the fam. I have just been more tired this week, or lazy. I haven't really been craving anything this week, except maybe my Shakeology. I have been consistently drinking that every morning. It is my easy, no thought process meal that tastes great and is great for me! 

Aversions: nothing yet

Excited About: Matt and the boys feeling her kick for the first time. I think it will happen this week as she is going to town kicking me lately. Especially when my student play her namesake song, Fur Elise.

Workouts: Got in my workouts 5 days a this past week, which is awesome! I have been going on walks, doing 21 Day Fix yoga & pilates specifically, Diary Of A Fit Mommy's Fit For Two 2nd Trimester workouts and the Beachbody On Demand Active Maternity 2nd Trimester workouts. I really did well this week with the workout dept! 

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey!