Give-Aways and Paleo Pancakes

"Sweating for Two" shirt for our give-away next week!

“Sweating for Two” shirt for our give-away next week!

Did you enjoy the “Healthy Christmas Gifts” give-away partnership I ran shortly before Christmas (including those cute Under Armour running shoes)? Well, I have great news for you! I have partnered with several FitFluential ambassadors again, and we are brining you a series of give-aways next week to get you excited about working out in 2013!

Most of the gifts will be for fit pregnancies, but stay tuned, because we will likely have a few gifts that you can use if you aren’t pregnant. Of course, you could also enter and give the fit pregnancy gifts to your friend who is pregnant. After all, us pregnant ladies like gifts too, and sometimes feel slighted when the only thing we receive for birthdays is baby clothes.

The photo to the right is a little sneak peek of one of the shirts we will be giving away from For Two Fitness. So cute, right?

I am currently sitting in the guest room with Emma early on a Sunday morning, and I can smell the Paleo pancakes my hubby is making for us downstairs. That’s right — Paleo pancakes! I have been hearing a ton from my FitFluential friends about the Paleo diet this year, and I decided to give it a try while Brandon is out-of-town for the next two weeks.

Be sure to scroll to the bottom of this post to see the three ingredient recipe and a photo of the Paleo pancakes.

Small filet, brocoli, and sweet potato for dinner on Friday night.

Small filet, brocoli, and sweet potato for dinner on Friday night.

I started researching Paleo on Friday, and ate a small filet, sweat potato, and brocoli for dinner. Yum! Yesterday, we had a LOT of eggs,  bacon, veggies, fruits, and water. I felt really good all day — versus Friday where I felt bloated even though I was “trying” to stick to a wheat free diet. I think my body will respond well to removing dairy, and I’m very excited to see how I feel after two full weeks of Paleo.

So, what is Paleo? Here is an ultimate guide that sums it up nicely.

The-Ultimate-Guide-to-Eating-Paleo

Three ingredient Paleo pancakes. Delicious!

Three ingredient Paleo pancakes. Delicious!

Ingredients:

  • 2 bananas
  • 1 egg
  • 1 tablespoon of nut butter (almond butter is preferred)
  • Optional (a touch of cinnamon)

Directions:

Mash the bananas in a bowl. Add the egg and almond butter. Mix until combined. I also opted to add a tough of cinnamon. Heat the frying pan on medium heat and use 1/4 cup measuring cup to pur each pancake. Once you start seeing bubbles on the pancakes, flip them.

I topped them with a tiny bit of local honey, but they are great plain too. Delish!

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New Year’s Resolutions the Right Way

SMARTDid you brave the scale yet after indulging in Christmas feasts? I stepped on the scale for the first time this morning and was pleasantly surprised to see that I only gained one pound in the last two weeks! I certainly enjoyed good food over vacation, but I also ran a LOT more than usual. Any other year, I might be upset that I gained one pound. But this year, I am certain that it is baby weight … and for that, I am thankful.

Today I am appearing on Living Dayton TV to talk about making New Year’s resolutions. A resolution is a committment to a goal. I like to put a positive spin on my resolutions instead of depriving myself of something. For example, one of my resolutions this year is to continue working out at least 5 times per week for the remainder of my pregnancy. I log my exercise electronically to add a level of accountability.

Resolutions should be specific, measurable, attainable, realistic, and time-bound. If weight loss is one of your goals for 2013, a great example of a resolution would be to log your food on caloriecount.com this year. That will ensure that you are getting the proper amount of nutrients to fuel your body. Another great resolution is to drink a glass of water 10 minutes before you eat another snack when you are hungry.

Several ladies I know are resolving to hire a trainer this year, and many have enrolled in my successful online personal training program. If you are looking for a 6-8 week program to help you jump start your fitness goals for 2013, request information today!

What are some of your resolutions for 2013?

11 Week Update: Will I “Show” Earlier in My Second Pregnancy?

11.5 weeks pregnant

This photo was taken at 11.5 weeks pregnant.

I am finished with my 11th week of pregnancy! I CANNOT wait to be out of the first trimester. It has been a rocky road, but I am so thankful for a second pregnancy and we are very excited for Emma to have a sibling. This week was a little rough for my workouts, but I did not miss a workout, and continue to believe that exercise is one of the few things getting me through the day — that and my favorite new med — Zophran. Here’s a quick recap of my 11th week of pregnancy workouts.

  • Day 1: 3 mile run outside
  • Day 2: 2 hours of cardio machines, running, and Pilates with gym clients
  • Day 3: Rest
  • Day 4: 5 hours of cardio machines, running, and Pilates with gym clients (major struggle this day, but I made it through)
  • Day 5: 25 minutes of filming at-home plyo workouts for online clients, 2 mile run
  • Day 6: 2 hours of cardio machines, running, and Pilates with gym clients
  • Day 7: 30 minutes of cardio and nautilus machine weight training (I have a sinus infection, but never “starve a cold of exercise”)

On day 4 which was Saturday, I almost didn’t make it through my gym client sessions. I tried a new anti-nausea medicine which made me exhausted, and all of my clients were asking if I was “OK.” After the first 150 cals with my first client of the day, I wanted to curl up in bed and sleep for hours, but somehow I managed to ge through all 5 hours.

My "food baby" the day after Thanksgiving. 9 weeks pregnant.

My “food baby” the day after Thanksgiving. 9 weeks pregnant.

I have often heard that a woman “shows” earlier in her second pregnancy, but the truth is — I am not sure if that is true for me yet. My suspicion has always been that women “show” earlier because they have some left over fat tissue and/or stretched skin around their midsection (which is also true in my case). However, I do not think that I am “showing” quite yet — unless you count the food baby from Thanksgiving and Christmas parties.

I have gained 2 pounds already this trimester. But again — I am not sure if that is pregnancy weight gain, or vacation/Thanksgiving weight gain. My guess is 1 lb of both. One thing is for sure. I am not going to obsess over the numbers like last time. I had never owned a scale before my first pregnancy, and I purchased one just to be sure that I was gaining “enough” weight. Well, that was a mistake. Some weeks I would gain 1 pound, others I would gain 3, and some I wouldn’t gain any. I was so concerned, and it left me worried for no reason. At the end of the pregnancy, I had gained a healthy 28 pounds. I have every intention of continuing to eat well and workout, and I know my body will take care of the rest!

Two Upcoming TV Spots to Promote My Prenatal DVD Series

I look forward to rep'ing my friends at FitFluential in my upcoming TV spots!

I look forward to rep’ing my friends at FitFluential in my upcoming TV spots!

Since I officially announced my second pregnancy on Monday, my Fit Pregnancy and Parenting assistant has been busy writing press releases, emails, and brainstorming ways for me to promote my upcoming Prenatal DVD Series. On Tuesday, we sent through a press release to a local TV station. Within minutes I got a response from the TV producer who asked me to do TWO 4 minute spots in the next few weeks.

A huge thanks to Tasha, my wonderful assistant, for her hard work, great ideas, and press release writing skills. I absolutely could not be marketing my fitness business without her — but I have actually asked her to slow down because I currently have a long waiting list of clients. But no complaints here!

My first TV spot is on Monday, December 17 at noon. I will run over to the station during my lunch hour and do a quick 4 minute cardio, butt, and legs circuit for the camera. The second spot is on Monday, December 31 at noon. I hope to talk through some ways to make 2013 our healthiest year yet and promo my DVD series.

Another cool aspects of these spots is that I am going to rep’ my friends at FitFluential by wearing my new FitFluential shirt. I am also going to rep Under Armour thanks to my new friends in the marketing department there. I plan to wear my new Under Armour shoes and am waiting to get some other items to wear.

Local ladies (Dayton area) be sure to tune into WDTN’s Living Dayton show at noon on December 17 and 31. I am super pumped to be on TV again and I always love to hear your feedback.

Here is a quick preview of some of the moves I will be doing in the TV spot! This is a rough draft of some of the moves I will do for the Prenatal DVD series. Try this Fit Pregnancy and Parenting cardio, butt, and legs workout and let me know what you think! I am 12 weeks pregnant AND I have a cold, so if you’re good at reading a pregnant girl’s mind — you can see me consider that I am probably going to throw up at any minute. HA.

How to Balance It All

How to Balance it All

Fit pregnant mom, Anna, with her daughter, Lilly.

Do you have trouble “balancing it all?” Read this featured fit mom blog written by Anna and learn how to balance it all.

Hi, my name is Anna and I blog over at Piper’s Run. Piper’s Run is a blog about being a mom to a toddler, a wife to a vegan, a committed runner, a full-time worker, having a second baby, and trying to balance it all.Trying to “balance it all” is quite the challenging task for any person. For me, it’s extremely important to be fit and healthy for me and my family. Here are some tips that I use to try to balance it all:

1. Set weekly goals.

Plan your workouts in advance. What days you will workout at the gym, go for a run outside, or do an at home exercise DVD during your child’s nap time?

2. Take advantage of your lunch break at work.

10 – 30 minute walks can get you energized for the rest of the day. If you walk for 10 minutes three times a day, you will receive numerous health benefits. 10 minutes during your morning break, 10-30 at lunch and 10 minutes to walk to your car at the end of the day. It all adds up.

3. Be active with your family and friends.

It’s great to be a role model and teach your kids to prioritize exercise. And it’s a fun social time for everyone.

4. Be realistic.

At 22 weeks pregnant, I can no longer run without pain, therefore I modify my runs to a fast pace walk. On days when you have a planned workout and it doesn’t happen – it’s okay. Readjust your workout goals for the week, and accept that other life moments happen.

5. Don’t feel guilty (easier said than done).

Prioritizing time to workout can make you feel guilty that you’re not being a good mom, wife, or employer. Guilt can be a pretty negative emotion that we should do our best to overcome. Prioritizing time to workout is essential to being a happy, healthy mom. And being healthy helps me to balance it all. For me, working out provides some time to myself, and keeps me healthy so I can enjoy a longer life with my family.

There are countless opportunities to be active during your day. You can park your car further from the entrance to the grocery store, walk or bike instead of driving to a meeting if the distance permits, teach your toddler how to throw a ball and chase after it, include your children in your workouts or start a new family tradition of walking on a trail each evening after dinner.

I hope you can find the time to prioritize your health and “balance it all.”

You can read more at my blog, Facebook, and Twitter pages.

Pregnancy Cardio Exercise Video

My pregnant gym clients are often looking for ways to get in a good cardio workout at home. It is important to continue pregnancy cardio exercises for at least 30-60 minutes 5 days per week. Today I had the privilege of working out with Libby Aker, 30 week pregnant fit mom — with the cutest baby bump ever! This is Libby’s second pregnancy (you will see her 18 month old, Griffin, make a guest appearance in the video). She is committed to staying fit and continuing cardio exercises through the end of her pregnancy.

Try this pregnancy cardio exercise video — even if you aren’t pregnant! Remember to stop what you are doing and consult your doctor if you experience any red flags: bleeding, shortness of breath, and abdominal pain.

Doing this pregnancy cardio exercise video will keep you fit for labor and delivery and help speed up your recovery time after delivery. And the best part is — you do not need an expensive gym membership to stay in good cardio shape throughout pregnancy! The exercises in this video include jogging in place, mummy kick, stair stepping, and running around with your toddler — sounds like an easy enough pregnancy cardio exercise video to do at home right? Best wishes!

Pin this pregnancy cardio workout to your fitness Pinterest board and do it 5 times in a row for more fun and cardio!

Exercise in the Last Month of Pregnancy

Many pregnant women come to my site searching for advice on exercise in the last month of pregnancy. I have written about my experience working out in my last month of pregnancy, however, I delivered Emma at exactly 37 weeks, so I did not truly go through what most pregnant women refer to as exercise in the last month of pregnancy.

So, to get a better idea of how to workout in the last few weeks of the third trimester, I met up with fellow personal trainer and 9 month pregnant fit mom, Erin Brooks. Erin is only a couple of weeks away from her due date, and she has maintained a fit pregnancy through the third trimester and plans to work on until D-day.

Here is a video clip of a few great weight training moves you can try — even in the last month of pregnancy!

The first squat and arm move will stimulate your butt, hamstrings, quads, and arm muscles. It can help prepare your for a strong labor and delivery. Be sure that your knees do not go in front of your toes on the squat, and continue breathing in through your nose and out through your mouth. Use 10 or 15 pound free weights.

For the ten to one’s, use 5 pound weights. 1. Bring your arms straight out from your side, parallel to the ground, then slowly down. 2. Bring your arms straight out in front of you, parallel to the ground, then slowly down. 3. Raise your arms above your head touching the weights in the middle, then slowly down. Do one set of each variation 10 times. Continue additional sets with nine reps, then eight, etc., down to one.

Before I met up with Erin for the workout this weekend, she had already run 5 miles with a gym client of hers. Again — she is only 2 weeks away from her due date! Here is a quick circuit that she did while we were at her gym. Complete with pull-ups, medicine ball burpees, and medicine ball throws. And all this was in the last month of her pregnancy. If Erin can do this at 9 months pregnant, the rest of us certainly do not have any excuses!

Again, it is possible to maintain your pre-pregnancy level of fitness and an intense exercise program in the last month of pregnancy. Continuing a workout program will help with labor and delivery, and will significantly speed up your recovery time. I was walking my dog within 2 days of delivery, and back to running within 2 weeks. This is not the “norm”, but it is possible if you stay fit. Remember to consult with your physician before starting or maintaining an exercise program during pregnancy.

Pregnancy Cardio Workout at Home

If you are pregnant, and looking for a good cardio or body weight strength training workout do to at home, here are some ideas and exercise videos to help you on your way. I was able to maintain a fit pregnancy by doing these same workouts in combination with a running (or walking) program. It is extremely important to continue exercising throughout pregnancy to help reduce water retention (especially in the third trimester), excess pregnancy weight gain, moodiness, fatigue, nasuea, and many other common pregnancy symptoms. Always check with your physician before starting an exercise program during pregnancy.

Pregnacy Exercises: Fit Pregnancy Total Body Workout DVD

Introducing my Pregnancy Exercises: Fit Pregnancy Total Body Workout DVD. If you are looking for a prenatal workout to do through all three trimesters of pregnancy, during your pre-pregnancy fitness plan, and for post-delivery recovery, look no further.

For a very limited time, I am accepting pre-orders for the Pregnancy Exercises: Fit Pregnancy Total Body Workout DVD with an added incentive of no shipping and handling fees!

Ab and Core Exercises During Pregnancy

It is important to continue stimulating your ab and core muscles during pregnancy. It will help with labor and delivery and will speed up recovery. After the first trimester, it is best not to do ab exercises on your back (and risk cutting off the oxygen supply to the baby).

Try these ab and core exercises after warming up properly. Continue breathing in through your nose and out through your mouth.

Get Toned, Sexy Arms, Even During Pregnancy

Do you want toned, sexy arms during pregnancy and beyond? Are you worried that heavy lifting will be unsafe during pregnancy or make your arms look bulky and masculine? Here is a great circuit to get strong, sexy, feminine arms. Do this 5 minute circuit a few times a week in combination with cardio and strength training exercises during pregnancy.

Pregnancy Cardio Circuit for a Workout at Home

Try this tough core and cardio 5 minute workout during pregnancy. I picked one with less jumping and bouncing. 🙂 The relaxin hormone can make it hard to continue lunge jumps and plyometrics. I had to scale back a bit on my plyos in the third trimester of pregnancy because my pelvis tended to get sore.

With this pregnancy cardio circuit, you will stimulate your back, abdominal, arm, and leg muscles without even leaving the ground! This quick circuit will get your heart rate up to fat burning and cardio zone, while strengthening and toning your core! It’s a tough workout, but worth the results!

Check back for more at home pregnancy cardio workouts to be posted soon! Continuing to exercise throughout pregnancy is safe and so important. Maintaining a fit pregnancy will help you in labor and delivery and to speed up recovery. Join our community or like us on Facebook to receive daily pregnancy fitness and nutrition tips! Best wishes.

Ab and Core Exercises During Pregnancy

It is important to continue stimulating your ab and core muscles during pregnancy. It will help with labor and delivery and will speed up recovery. After the first trimester, it is best not to do ab exercises on your back (and risk cutting off the oxygen supply to the baby).

Try these ab and core exercises after warming up properly. Continue breathing in through your nose and out through your mouth. Always check with your physician before starting an exercise program during pregnancy.

How to Prevent Water Retention During Pregnancy

How can you prevent or reduce water retention during pregnancy? Preventing water retention during pregnancy was a big concern for me throughout my pregnancy. Is is possible to prevent water retention, or is it inevitable to experience swollen hands, ankles, face, etc? The answer — it is absolutely possible to prevent water retention during pregnancy, but like anything else, it takes commitment and hard work. Here are some pointers to help prevent or reduce your pregnancy (or non pregnancy) water retention. I followed these tips and did not exeprience any noticeable water retention or a swollen face and ankles.

■ Exercise, exercise, exercise! This seems like a no brainer! Exercise helps increase circulation which prevents or relieves water retention and fluid build up. I would recommend that every pregnant or non pregnant woman get at least 60-90 minutes of cardio (walking, jogging, swimming, etc) every day!

Pregnacy Exercises: Fit Pregnancy Total Body Workout DVD

Introducing my Pregnancy Exercises: Fit Pregnancy Total Body Workout DVD. If you are looking for a prenatal workout to do through all three trimesters of pregnancy, during your pre-pregnancy fitness plan, and for post-delivery recovery, look no further.

For a very limited time, I am accepting pre-orders for the Pregnancy Exercises: Fit Pregnancy Total Body Workout DVD with an added incentive of no shipping and handling fees!

■ Prevent water retention during pregnancy by drinking more water! Sound wierd? The recommendation is at least 8-10 glasses of water per day. Drinking more water helps to dilute the toxins in your body. A lot of my clients prefer not to drink as much the day before a weigh in – this is a bad idea and will cause the opposite effect. Your body will start to store up/retain water if you do not hydrate enough (because it goes into survival mode). How do you know if you are drinking enough? Your pee will be clear.

■ Eat a low-sodium diet to prevent water retention during pregnancy. Believe it or not, this is a controversial tip. Why? Because many argue that our bodies need sodium, and a low-sodium diet will not help in preventing water retention. Let me clear up the confusion. Our bodies DO need sodium, but a small very small amount. It’s almost impossible not to get enough sodium – however, in the rare instance that someone does not intake enough sodium, their bodies will start to retain water for survival. The adequate amount of sodium is between 250 and 500 mg/day. I usually hit that around lunch time I have to be very conscious about how much processed foods I eat to prevent from going above the tolerable upper intake level (2300 mg). Cutting out excess sodium means much more than not adding salt to your veggies. It means being intentional about consuming more raw fruits and veggies, whole grains, fiber dense foods, etc, and less packaged, prepared meals and snacks. Log your food intake on caloriecount.com if you are curious as to how much sodium you have in your diet. You’ll be shocked!

■ Eat more potassium dense foods to prevent or reduce water retention during pregnancy. As mentioned above, most of us get far more sodium that we need in our diets…in the same way, most of us get far LESS potassium that we need in our diets. In fact, I have logged on caloriecount.com for months, and NEVER hit the recommended daily amount of pottasium – not even once – and not even close. The RDA for potassium is 4700 mg per day. I usually get about half of that. And believe me, I eat lot of bananas! Potassium helps prevent your body from storing water, so educate yourself about foods that contain high levels of potassium.

These tips will help you on your journey to prevent water retention during pregnancy (or even if you’re not pregnant). And yes, it is possible to reduce or prevent water retention and fluid buildup even in the third trimester of pregnancy! Exercise, eat low sodim foods, and drink lots of water, and potassium dense foods. Best wishes.