Fit Mom: 17 Weeks of Fitness and Eating Right with Home Workouts

 

 

*this post contains affiliate links, I will receive commission if you click and purchase*

Fit Mom: Commitment to Fitness and Eating Right

***Update****

Last year during my preventative office visit, I received my exam and a DPT vaccine.  I can’t remember how many years since my last vaccine.  My blood work showed I was deficient in Vitamin D and Vitamin B12.   Also, my LDL was elevated.    The nurse practitioner prescribed a prescription strength Vitamin D,  started me on a B12 supplement and fish oil supplement.   I continued the supplements for weeks after my exam in December.

An update to my preventative office visit and blood work for this year.    In the past 17 weeks, I have consistently worked out for 3-4 times a week and changed my eating habits.    My blood work last year showed elevated triglycerides, LDL level,  high deficiency of Vitamin D and Vitamin B12.    I am happy to report my LDL lowered from 122mg/dL to 113mg/dL, my overall cholesterol is 190 mg/dL.   My Vitamin D and B12 are at good levels.   I started taking vitamin supplements and continued to take my fish oil supplements.  I attribute my improvements with managing my diet to include whole grains, veggies, fruit, and lean meat.    My annual exam is now a part of my wellness regimen each year.  Preventative blood work provides a good overview of physical health.   My ob/gyn visits are scheduled annually as well as my mammogram.   Definitely, consult with your doctor on an annual basis for your age group and if you plan to start an exercise regimen.

I have included an infographic from Hims which shares screenings, vaccines, and additional exams necessary for each group by age range.

A workout regimen with consistency brings results.  Fitness is how I have transformed my body into a better fit machine.  My eating regimen has become disciplined and more rigid.    I do treat myself to special desserts in moderation and I keep my favorite dark chocolate, sea salt and almonds within reach.  Again, it’s in moderation.  I realize how much I use to overindulge with chips, chocolate, ice cream and expected it to not show up.      I changed my diet and stuck to working out 4 times a week using my TRX, kettlebell and resistance bands.  This is on left, where I started and right, 5 weeks later.  The consistency is key and changing my eating habits.  I do treat myself on the weekend if I want a small snack.   In 5 weeks, I stopped drinking sugary drinks, juices, soda (not a frequent drinker), alcohol and coffee.   I usually have my coffee with a sugar-free/fat-free but I replaced it with green tea.   My tea is sweetened with honey and lemon or lime.  Since starting 11 weeks ago I have increased band weight to medium and moved from a 5lb kettlebell to a 10lb kettlebell.

Some of the benefits of using each of these pieces of equipment:

TRX (total resistance exercise)

• burn fat
• cardio
• builds core strength
• strength train
• muscle build
• heart healthy
• easy to use at home or if traveling
• plenty of workouts for all fitness levels
• provides a full body workout
• body weight creates resistance

Kettlebell(5lbs to 10lbs) – I use @fitbodybyAmy definitely watch her how to do kettlebell swings video.  Form is very important.

• cardio
• builds core strength
• burn fat
• strength train
• muscle build
• upper and lower body workouts
• builds grip and flexibility

 

Resistance Loop Bands

• inexpensive
• muscle build
• workout for abs
• upper and lower body workout
• perfect for home workouts or if traveling
• can adjust the resistance
• imp

 

I start my morning with oatmeal and walnuts, a bottle of water and my multivitamin and fish oil capsule.  On the weekends, I will have oatmeal but there are options.  Egg white omelets, turkey sausage, turkey bacon, whole wheat pancakes or waffles.  You can get creative making breakfast burritos with eggs, sausage, bacon add some avocado.   I started buying the Real Food Made Simple brand of burritos.   The sodium is not bad and for a frozen entree they are tasty.   My morning snack consists of something such a Larabar, vanilla greek yogurt, almonds,  fruit.   If you add fruit to yogurt that makes it more filling.  Fresh fruit is always a good morning snack. I keep it simple with grapes, bananas, berries, and pineapple.

Lunch is leftovers.  I try to avoid cold cuts or any processed deli meat.  In addition to the preservatives, the level of sodium is not good.   Tuna is a good source of nutrients and easy to mix up with some vegetables.  A spinach salad filled with veggies and a dash of balsamic vinegarette.  I only like fresh pasta and wish there were more brands that sold whole wheat pasta.

For dinner, I try to have a whole grain, veggie, and protein. I do eat meat but try to reserve myself to chicken, fish (cod or salmon), turkey.

Snacks include fruit, greek yogurt, raw almonds(no salt), Larabars,  rice rolls, natural peanut butter, whole wheat crackers.

 

The results are phenomenal especially when I see the amount of muscle mass I have vs. at the beginning of this journey.   In spite of the Thanksgiving holiday, I tried to keep my servings to a minimum and sent away as many leftovers as possible including desserts.   Now as Monday approaches, I am back to my regular routine.

 

You can follow my progress on IG @fit2fortyeight.

Copyright secured by Digiprove © 2017-2018 A J