Pregnancy Woes

Last week I really did it when I messed up my pubic bone. Really it wasn't something I did it was just a result of the exercise I was doing. Needless to say when the doc told me to slow the hell down I put my head down and walked away. 

I have a serious Type A personality and being told that I cannot be superwoman anymore seriously irks my life. It was almost as if you had told me that I was going to be in a wheel chair for the rest of my pregnancy. Now, I am being dramatic but that is comparable to how I feel about the whole situation. What has happened to my pubic bone is the relaxin hormone that rushed through my body relaxed my hips too much and my pubic bone is starting to separate and is causing me pain which in turn means no squats or lunges that is going to separate my pelvis. Really, it is not all that bad but I was following a program that had compound movements and it threw me for a loop. 

Needless to say I went on the hunt for a workout that I could do. I had purchased Barre3 workouts for my pregnancy but felt so good that I continued my regular routine. So I pulled them out and started doing those this week after letting my flare up with my pubic bone clear up for a few days. 

I really like the program but don't feel like I am getting TOO much out of it only because I am still getting used to the movements but I think I might just get Suzanne Bowens barre workout for pregnancy, to see if that works better for me since it is meant for pregnant women so I don't have to continue to modify EVERYTHING that I am doing. I have also purchased the 10 minute solution pilates workout to do on days where I need something different. I have 4 months until this little lady pops out so that's still a lot of time for me to stay active :) I am also walking 30-45 minutes per day either on the elliptical or the treadmill. I tried the treadmill today and I didn't really like the way that it hurt my ligaments so I will probably be doing more of the elliptical work :) 

Being pregnant and staying fit is proving to be quite a challenge but one that I am glad to take because I sleep better, I am not gaining weight like crazy, and I feel better about my self and it is good for the baby as well. I am really happy that I have continued with my workouts while still being safe and taking care of my little one. I am just having a hard time toning it down when I am used to going so hard all the time :) 


 

How to: Reading nutrition labels

I know that not everyone eats so fresh and clean and some people rely on nutrition labels to buy their food products.

I personally advocate eating less things in a box with a nutrition label but no one is perfect, not even me so let's get to your little lesson on nutrition labels.


Serving size: This is the serving size for 1 SERVING and lists how many servings there are in the package of whatever you buy. When you are eating overly processed or higher calorie no good for you foods, the serving sizes are going to be ridiculous. I mean have you seen how many chips are in a serving size for Lay's. let's get real people NO ONE eats an ounce or has a king size bag and saves the rest for later. PUHLEASE not even I do that! NOM NOM get in my face!

Calories: This one is pretty obvious. It tells you how many calories are in each SERVING of the food that you are eating. So is 200 calories for 12 chips worth it to you? I mean it may be. Maybe it won't that day. Who knows but that is the calorie count for ONE SERVING.

Fats/Sodium: This is where you want to be careful. Anything over 200 mg of sodium is TOO HIGH and is going to cause some serious bloat factor. It will cause water retention and all sorts of things. Be careful even when buying vegetables in a can, beans in a can or tomato sauces and such because the preservatives that they put in these things can be EXTREMELY high. Also beware of soups and stocks, these usually carry about 600+ milligrams of sodium and if you are trying to watch your weight you can be assured that if you aren't drinking a gallon of water a day you will probably gain a pound or two and wonder why the next morning.

Fat is just that, fat. Most things always have fat in them but the higher the percentage of fat in your foods the more calories it has and the more calories from fat it has as well. Fat isn't always a bad thing, if we are talking about avocados and peanut butter or olive oil these are good for you fats BUT should be used in moderation because it WILL make you FAT.

Fiber: You want to have fiber in your food. It helps in the digestive process. It creates somewhat of a ball and rolls through your intestines getting rid of all the gunk that is in there out. Fiber also helps to make you regular. 

Nutrients: This is where your vitamins and minerals are and you should be getting enough of those as well. If you are eating raisins per say your nutrients are going to be higher in this area than if you were eating chips. (I swear I am not a chip hater ha ha)

If you want to figure out where all of your calories are coming from in your meals you can take the grams of each component carbohydrates, fats, and protein and use this equation to see where your calories are going


FAT - 9 calories per gram
CARBOHYDRATE: 4 calories per gram
PROTEIN: 4 Calories per gram

This way you can see where your calories are going and you can judge your food from there. I always say that the best policy is to eat food without a nutrition label that way you are the safest you can be. We all know that we aren't all perfect so I hope you take this information and absorb it :)


Until next time!!!!

Jeannette

Bumpdate Week 23

I was recently inspired to do my own head shots from a group of coaches that had their done and realized that Hey I can do those myself. SO I did and what a treat for my self confidence! I have been pretty scared of the camera because my past pregnancies have been pretty brutal to my self esteem but that is another post for another day. Here is my week 23 Bumpdate!


How far along: 23 Weeks


Symptoms:  I have been feeling really tired and hungry this week. My schedule has been off and after all the snow storms, spring break, and being off one day here and there since Christmas I am ready for a routine. My body seriously craves it.  I have had some serious pelvic pain this week and it hurts so bad I almost cried, I knew it was coming because I had it with my second I just never thought it would happen this fast.......oh the joys of pregnancy LOL

Weight Gain: 16 pounds

Cravings: Sweets, I crave them more and more often now, I try to eat fruits and most times it goes away but there are sometimes where I just give myself that sugar :)

What's Up With My Body:  This week I pushed it REALLY hard in the workout department. In my mind if I have more time I can do more and obviously my body told me that is NOT the case. I have really severe pelvic pain. I have taken a rest day today and I already feel better and I WILL be taking it easy on my workouts by walking for my cardio and then lifting some very light weights to keep my muscles from turning to mush. I am going to see how my body reacts to that and adjust until I find something that works. I had this pelvic pain with my second and I hope it doesn't get worse and I can manage and not let it flare up again like I did this week. Other than that it's a bunch of trips to the bathroom and feeling the weirdness of pregnancy ha ha.

Movement:  This is the week where my little has gotten SO strong, I can see her move through the outside of my belly now and my husband can really feel her too. I love that she is getting stronger despite my pelvic pain. Feeling her move is a bit awkward because it's so new but I crave for her to move when she is sleeping or just relaxing.

Things I Need To Do: I need to make a registry and check my pump and make sure that I have all of the pieces so that I can order the parts I need in case I need new ones. I need to figure out my eating because it has been a bit CRAZY ha ha.


Workouts:  I have done Chalean Extreme and did the 21 Day Fix workouts which is probably what killed me this week in regards to my pelvic pain. So for Week 24 I am going to ONLY stick to Chalean Extreme and see how that works and if that doesn't work than I will maybe do the Pregnancy Project or Barre and see how that works. I am also going to add 30-45 min of walking during my lunch break to get my cardio in.
Best Pregnancy moment: Feeling my baby get stronger was one of the best moments of the week. I am eager to meet her but glad that she is getting bigger and stronger. I love that my husband was able to feel her too! That made me extremely happy as he has been waiting awhile to experience this pregnancy with me. :)

Thoughts: Honey take it easy! This is the last time that you will be pregnant so ENJOY the ride. Don't push too hard and remember that you are not superwoman and your body will let you know when you have pushed too hard. Sit back relax and enjoy the ride do some work but just because you have time doesn't mean you have to push. Read a book or watch some television.

Goals for next week: Find a workout that helps with the pelvic pain. Check out my pump and order the parts and get my registry done this weekend.

21 DAY FIX TEST GROUP

I have totally booked my first test group and was waiting to open another test group soon once I started hearing the results of my girls in the group.

One of them lost 3 pounds in 4 days and another one lost 4 pounds in 4 days! I seriously couldn't believe it myself. I have not gained any weight while on the program which is good. I am still right on target with my weight gain for my pregnancy and I am really happy about that. Ideally I would like to gain the 25-35 that is recommended and I was at the 35 pound weight gain part so if I could keep that in check by watching what I am eating than I would really like to do that. OK SO I digressed BIG time! HA HA!

So this challenge is going to start on the 3rd and end on the 24th of the month! I am sooo super excited to be able to assist you in reaching your goals!!!!! This will probably the last challenge that I hold in March for this because the meal plans that I am creating are uber time consuming!

SO here's the deal of course you get me as your coach you get the program with the 7 workouts and shipping $15 is free if you order the challenge pack by Feb 28th so ordering it as soon as possible is ideal so that you can save the $70 overall.

In the package you get

21 Day Fix workouts
Color coded containers for measuring your food
Meal plan/guide
Workout calendar
3 Day fix to get bikini ready QUICK
Shakeology in the flavor of your choice

and me as your coach!


Please email me or FB friend request me if you have any questions or want to join my challenge!

Hope to hear from you soon! XOXOXOXO

Jeannette

Clean Eating Challenge

If you have been interested in joining a challenge group and you don't really know where to begin or you aren't ready to workout yet a clean eating group may be just what you need.

Nutrition is essential and the MOST essential part in your weight loss or healthy lifestyle journey. To be in the group you MUST be willing to do a few things in order to be accepted into the group.

1. I MUST be your Beachbody Coach
2. You MUST drink Shakeology
3. You MUST be committed to posting to the group once per day.
4. You MUST be willing to be COMMITTED to changing and starting your journey.


I in turn will provide you with

1. FREE meal plan
2. FREE grocery list
3. FREE tips on nutrition
4. FREE workout plan to get you started


If you are willing to make the commitment to me than I AM READY to make the commitment to get you started on your healthy lifestyle!


Please email me at jeannettealverio(at)yahoo(dot)com or Facebook friend me

I only have 5 spots available and pre-season starts next Monday and this group ALWAYS fills up FAST!

Keeping Fit with the Family While on the Road

I recently got in touch with Kendra who is a very sweet woman. She also has a huge interest in health and fitness. She is getting ready to go on a road trip and wanted to share tips on what she is planning to do on her road trip with her family while keeping it healthy! I really LOVE this post because I am always in a rush to get to where I am going rather than sitting back and enjoying the ride! I hope you enjoy the post as much as I have had reading it! 

Keeping fit with three little ones underfoot has been no small feat. Throw a road trip in there, and the battle becomes even more challenging. It can be done, though. Read my five favorite tips below for keeping fit and healthy on the road inspired by the fact that my family has a trip to Walt Disney World in the very near future!

1.Make Sure You Get Fresh Air

Plan stops along the way at rest areas or parks where you can stretch your legs and move around. Organize a family game of tag or toss the Frisbee around to give yourself an added boost. It will keep your metabolism up, and prevent you from reaching for sugary, caffeinated drinks to keep awake. It also helps the kids from being restless and irritable.

2. Pack the Snack

Instead of getting candy and fast food at rest stops or grabbing for a fried food item at a theme park - I always make sure that my family eats a healthy, big breakfast and that I pack a bunch of snacks. The healthy fruits and veggies are poor quality and overpriced. Plan ahead and pack the fruit, nuts, veggies, pretzels and trail mix to satisfy everyone's hunger and curb those sugary cravings.

3. Don't Forget Your Sneakers

It is tempting to pack only evening wear and poolside gear. However, flip flops and heels are not workout wear. Bring a workout outfit and the right shoes so you can keep the morning run or walk in your routine. Try to stay in a hotel with a fitness center. That way if the weather doesn't cooperate, you can still stay fit.

4. Sleep is Part of Fitness

Trips are tiring, and rest is key. As a mom, you know that if the little ones aren't sleeping well, you are not sleeping well. To help get a good night's rest, try to rebuild the sleep environment your kids enjoy at home. Before I book any hotel, I’m going to check through to see which Orlando hotels offer a quiet hours policy to ensure that my family, primarily my kids, will get a solid night’s rest. Tired and cranky kids at the park would be too much of a nightmare!

5. Plan for Action

While it is tempting to drive to your vacation spot, sit at the pool, and then come home - don't. Plan for an active vacation. A rest day or two is great, but look for great parks to hike and other activities that keep you walking. My family loves to ski in the winter time!

Just because you go on vacation doesn't mean that health and fitness get a break, too. Use these tips to continue being healthy and fit throughout your road trip.

 You can find Kendra on Twitter : )

@KendraThornton

21 Day Fix so far.......

I received my 21 Day Fix in the mail on Monday and I have been toying with it since I got it because I am looking to take it super seriously next week. I am on vacation and I do want to enjoy myself a little bit before I go ahead and take on this journey! SO here is a little bit about it.


There are 4 different calorie levels, there is def something for everyone.
With each different calorie levels you get a certain amount of containers. Now I am going to say that the containers LOOK small but when you put them on a plate it is a serious amount of food it is just perfectly portioned.

There are calorie levels for maintenance and losing weight and when you are working out to something that tougher than the 21 Day Fix workouts that you get with your pack. This is something that you can use for 21 days or for a lifetime. I do feel that this program is paramount for people that are going to start a healthy lifestyle.

Each container has a food list and there is literally everything from sardines to pancakes on the list so seriously! You won't be missing a thing. You also can have three mini cheat meals that count in your containers AND it includes WINE so seriously HOW MUCH BETTER CAN THAT GET? The whole premise of the program is that you should be able to EAT WHAT YOU WANT IN MODERATION! This is something that I tell people all the time but I don't think it ever clicks because they can't SEE it! NOW you can!

So what have I been doing on the Fix?

I have been using the Fix items during the day. I have a Puerto Rican Mom so if you don't know what that's like I will just tell you if I don't eat her dinner than she gets offended. SO to alleviate that I have been doing the Fix for breakfast, snack, lunch, snack and that's it. I eat my mothers dinner in the evenings and I have felt full satisfied and healthy! :) previewing what it is like def helps me to start up a meal plan so that I can go shopping when I go back home this weekend. I have been working hard on making plans for myself so that I can go shopping as soon as I get home.

Here are some pictures of my past two days on the fix. The one from above is my first day and the one below is today for my lunch. I was super full and not even hungry! It was pretty amazing. My breakfast resembled yesterdays so I didn't take a picture of it.

SO I tried the Total Body Fix workout and WOW it was INTENSE! I was even blown away and I do Turbofire and Chalean Extreme together LOL. This girl is NO joke! I didn't do the ab section for obvious reasons but it was a great workout none the less!

I am really loving this program! I can't wait to do it after the baby is born. I will probably continue the portion containers through out and if I need to eat more than I will BUT I am really eager to see what this is going to do for my body after baby and some P90X!!!!! We shall see!

So far I love it and would recommend it to anyone! If you are interested in this program please let me know I would LOVE to help you out!!!!!

XOXOXOXO

jeannettealverio(at)yahoo(dot)com