I’ll raise a banner
‘Cause my Lord has conquered the grave
My Redeemer Lives!
Have a blessed holiday everyone!
I’ll raise a banner
‘Cause my Lord has conquered the grave
My Redeemer Lives!
Have a blessed holiday everyone!
First of all, I would like to say thank you so much for all the questions and comments you have been sending me! Today I will be answering two of the questions that many people have asked. Enjoy~~*
What type of protein do you recommend and use?
Protein that comes from a food source rather then a powder is always better, but it can be tough to get the proper daily amount into your system with just food. So if you’re going to drink protein shakes, I would recommend “New Zealand Whey Protein.”
Why New Zealand Whey?
New Zealand Whey Pro-Series comes from the New Zealand Dairy Industry, which is perhaps the most advanced dairy producer in the world. The quality of their products is reflected in their very high standards for product safety, environmental sustainability, and humane treatment of livestock. The cows are NEVER subject to any chemicals, hormones, antibiotics, genetically modified organisms, hyper-immunizations or injected pathogens. Nor are they given bovine growth hormone (rBST or rBGH) or any other hormones.
I’m currently breast feeding and worried that if I work out my milk supply will go down. True or false?
Before I answer this question, I would like to remind everyone that this is coming from my own personal experience and each person’s body can have varying results. Always consult your family doctor or healthcare provider before starting a exercise program. You will find that while working out and breast feeding, people can have some pretty strong opinions regarding this subject. Remind yourself that this is your decision and stand firm once you have done the research. Your body is your own, your baby is your own and you will know what works, but it will take some trial and error.
I worked out while breast feeding both of my boys. With McCarthy, I gradually started getting back to my intense workout schedule with him and at 4 months started training for a fitness photo shoot. At 9 months, he decided he was too busy to sit still and nurse. He refused to even take a bottle at this point, so he started drinking from a sippy cup. This was all around the same time as my fitness shoot. I had lost 28 pounds, was at 10% body fat and had breast fed right up until that time.
With Bennett, I got back into the gym a lot sooner than with McCarthy, and started training for Tri-Fitness when he was 10 weeks old. When you’re working out and breast feeding, the calories you intake need to be clean and in high doses in order to lose weight. Do not cut calories! I digest 2000 calories a day and have lost 14 pounds since I started training.
DRINK WATER! I cannot stress this point enough!! When I drink less than 4 LITERS of water in any given day, my breast milk goes down. Studies actually show that with proper diet and water intake, a mother’s milk will actually increase slightly with exercise. Remember, clean healthy foods nourish and natrually slim the body down.
If you are having trouble with producing enough milk, there are many natural ways to solve this problem. One that I have found to be very effective with many of my friends is Blessed Thistle and Fenugreek seed. For more information check out Simplebreastfeeding.
I hope this information is helpful! Tomorrow I will be answering more of your questions. If you have a questions that you would like answered please leave a comment or send me a e-mail!
Nothing feels better after a long workout than a relaxing message! With all the heavy training I’ve been doing lately, I have made it a priority to spend more time relaxing and releasing the tension in my muscles. Relaxation massage is known to improve sleep, produce energy, help to reduce illness, help us concentrate and highten our patience levels. My friend Whitney recently opened up her own business (Designer Massage) and we decided to join forces and help people relax and shake off their winter stiffness. So we are doing a free message giveaway! For the next three days all we ask is that people leave a brief comment below and share the blog post on a social media site “Facebook, Twitter, and Instagram.” The winner will be chosen at random Monday morning! The more comments and shares the better chance you have to win! Also check out Whitney’s Facebook page by clicking on the message logo under the sponsorship section and like her page!
Let the comments begin!
Whitney completed her schooling in Australia, at an internationally accredited College in 2007, and graduated with a Diploma of Spa and Massage Therapy. She has worked at high-end luxury spas abroad and in Kelowna. Whitney launched her new business on December 1, 2012. She has enjoyed and gained knowledge working alongside great RMT’s and Wellness Practitioners, and gained valuable experience working in a chiropractic office. She takes pride in creating a nurturing, comfortable and relaxing environment. Her focus is providing Swedish relaxation massage tailored to meet and exceed your specific needs. She is looking forward to connecting with her future clients and excited to bring her experience to Kelowna.
These last two weeks have been the toughest for me so far. Mentally I have struggled to keep my focus and although I have been putting the work in, I really felt like I hit a wall. Even though I have lost inches, the scale has been at a stand still lately, which really messes with your head when you know you need to be on stage by a certain date. This is why pictures and measurements are so important! Although I haven’t seen the numbers move on the scale , when I look back at these before and after photos and I can clearly see there has been change in my body. Anyone that is going to compete at some point has these moments and you cannot let them get the best of you. I literally spent all day Tuesday refocusing myself. Once I really took some time to evaluate where I was at, I was shocked at the pity party I was having for myself. It’s funny how we can be tested on certain lessons we were just taught. On Monday night I spent some time going over a teaching by Joyce Meyers on power thoughts. “Where the mind goes the man follows.” If you’re struggling with to get focused, I highly recommend you take the 20 minutes to watch this teaching. It is a proven fact that we believe more of what we tell ourselves then what others will tell us or say about us….
NEED A COOKIE? I GOT ONE FOR YA!
Coconut, Peanut butter, chocolate date cookies
1 cup of coconut flour
1 cup peanut butter
1 tsp baking powder
3/4 cup almond milk
2 tbsp ground flaxmeal
1 1/2 tsp pure vanilla extract
2 cup pitted dates chopped into small pieces
1/2 cup finely shredded unsweetened organic coconut
1/2 cup dark chocolate chips
Mix all ingredients in large bowl. Scoop dough onto cookie sheet, bake at 350 for 8- 10 minutes.
Try not to eat them all at once!
Happy Sunday Everyone!
I hope your weekend was filled with lots of energy and laughter. Troy has been gone for a week on business, so the boys and I have been passing the days with jumping on the bed and eating breakfast for dinner. I will be honest, for the longest time, every time Troy would come home and say he was leaving on a business trip, it would literally take the wind out of my sails. I would think about the challenges ahead….training is harder, grocery shopping is harder, days are longer, my body gets tired from playing both roles all week. And then one day a light came one, so to speak. Why am I letting these weeks beat me before they even arrive?? So I decided to change my attitude and approach. The past couple trips I have really set my mind on all the positive things the boys and I are going to accomplish and what areas of personal growth I really want to focus on while Troy is away. Do I have lots of alone time? Nope! But what I do have is an opportunity to prove to myself that despite tough days or a drained tank, I can still choose to be someone that keeps it together under pressure.
I’ve also gotten better at saying “I need help”! I am defiantly the type of person whose natural extinct is to keep my problems to myself when I’m feeling stressed. So rather than continuing to stretch myself too thin when the storms roll in, I have reached for the phone and called Grandma or a good friend and asked for help. This past week especially I saw a great change in myself and my boys. I went into the week knowing we would miss Troy but that we would do every fun thing possible to make the days pass. When I look back at this week I hear laughter and lots of deep breaths. We made it and we did it with a great attitude.
P.S I most definitely am sipping on some wine and I may just book a massage this week!
Have a great start to your week!
Recently my friend Nicole emailed asking me to write a blog post about who inspires my fashion. The person who immediately came to mind was Sienna Miller. I believe that we all go through different stages in our own personal fashion and allow new voices and inspirations to speak to us along the way. Through these times, I have always been drawn to Sienna’s fearless and somewhat edgy style.
With Miss Miller, there are no apoligies. She embraces motherhood with fur coats and the perfect messy bun, then graces the red carpet with her flawless beauty and and designer dresses that will always make heads turn. Not only is Sienna a style icon, actress, model, fashion designer and a beautiful mother, she also works as a global ambassador for International Medical Corps and Starlight Children’s Foundation.
Who inspires me? A woman who is gracious under pressure and true to her word. One who liives her life with determination, even when the cards are stacked against her. A woman who dispite her circumstances, chooses to bring laughter and joy to the lives of the people around her.
I love the fact that Sienna always comes across as real and down to earth. This transparency is something that I look up to as I strive to be a mother who is real, all while adding flavour to the term “mommy fashion”.
Make sure to check out Nicole’s blog post, as well as a few other fabulous bloggers who answer the question
Who Inspires you?
When your training schedule is packed and the daily duties of motherhood revolve around cleaning up bodily fluid (several times a day), getting out of your lululemons and washing your hair can seem like the biggest chore of all. Am I preaching to the choir? I will admit there have been days (I won’t say how many in a row) lately that I have turned my back on the shower and instead crawled into bed waving my white flag at the day. I would love to tell you I have the cure for these days or an amazing new food that will change your life…I DONT! So when you do have these days, realize you are not on this ride alone and you will most likely look back at these times and laugh 🙂
I recently washed my hair and made a smashing dinner…hehe
In terms of staying on track with your diet, I feel Monday’s are one of the hardest days for me. I have typically just finished my cheat meal over the weekend, and I’m 5 days away from taking my next set of measurements. These are the times when I struggle! Having dinners like this one prepared and ready to devour is key to my success! I love this one especially because it’s so simple, quick and infused with tons of flavour.
Rosemary Roasted Chicken with Yams
2 tsp Paprika
1 1/2 tsp Rosemary leaves crushed
1 tsp Minced Garlic
1/2 tsp Black Pepper
2 Tbsp Olive or Coconut oil
2 chicken breast
1 1/2 lb yams
Place all ingredients in a sealed bag
spread on foiled baking sheet
Bake at 425 for 30 minutes
or till chicken is no longer pink and yams are tender
This year I decided to celebrate Troy’s 30th for a full year and plan some special surprises (more on that later)…But what better way to kick it off than a family celebration! This past weekend we had a chance to celebrate Troy’s 30th with his family (minus the Vancouver portion) . There is nothing better than having the house filled with laughter and the craziness of a two year old. Despite the long hours of motherhood, training and wife’ing it up, I’m always ready to pull out the party hats and throw a celebration! Troy’s mom was amazing and took care of all the food/cake, so I had to come up with a delicious appetizer to start us off.
I hope this dip adds some flavour to your week!
I add this dip/spread to my veggies or protein to give it a little lift!
Roasted Red Pepper Dip
1 roasted red pepper
1/4 cup plain Greek yogurt
4oz low fat feta
1 clove garlic
1 pinch cayenne pepper
Place all ingredients in magic bullet, blend till smooth and enjoy!