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Live & Love-It

Live & Love-It, Move-It

Working out and eating healthy can be hard during pregnancy…here is how I do it.

January 15, 2019

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Im 24 weeks into my second pregnancy and so far its been just like my first! Fairly smooth sailing for the most part, fingers crossed it stays that way, but its definitely had its moments. Just like my first with Scarlette, from week 6ish- 9/12ish, I was nauseous almost 24/7. There was no pattern to it and it didn’t just happen in the morning. I was also exhaaaausted for most of the day and was struggling to keep my eyes open past 6:30/7pm. It was hard. Not to mention,  Scarlette  was around  8/9 months old while I was feeling like shit which made functioning even harder. Trying to take care of baby while growing one made me want to nap 7x a day and sit around and do nothing…but that was the complete opposite of what I did.

Like Ive said before, working out/exercise/movement and eating healthy are priorities in my life and I didn’t let that change when I was pregnant the first time and currently, the second time. Now let me say, I am human, I do indulge, have bad days, busy ass days and days where I want to be a sloth but what has kept me on track and in the direction of keeping my priorities straight has been habits……and my husband, god bless him….but mostly the habits and lifestyle we have created and committed to.

Unlike what some people may think, I don’t wake up super motivated every single day. I have days where working out is the last thing I want to do and making veggies seems like too much of an effort but I do it anyways. Doing things when you don’t want to do them is how you form habits, and its probably one of the most powerful things you can do for yourself.  So when people ask me, how do you have the energy to do that!? you’re so lucky you have an easy pregnancy, where do you find the time!? etc. I don’t always have the energy, and I don’t have all time time in the world, I just do it.  You can be the same way, you just have to set your priorities, make promises to yourself to get shit done and follow through on it.

I don’t think Ive ever used the excuse “I’m eating for two” to OVER indulge…it just doesn’t sit right with me. For those of you that may think you need to eat double the amount, you only need about 300-500 extra cals, so go grab a banana and PB and call it a day (there are so many healthy ways to get those cals in, thats not the only option but you get my point….its not that much) Again, Im not perfect, I love ice-cream and chips and cheese and I will have some but to me this is probably the most important time to be healthy and take care of myself.  Some treats here and there are ok but every day, every time I feel like grabbing muffin or donut  with a coffee, every time I feel like grabbing a munchie snack while Im grocery shopping…I can’t justify it.  Eating crap doesn’t fix anything, it MAY make you feel good in the moment but none of us feel amazing we eat it.

I want to inspire women to be and feel their best, to make a commitment to themselves to put their wellness at the forefront, to have a healthy and active pregnancy and to not fall into the trap, so to speak, of “I’m pregnant…..” so I’m allowed and supposed to be lazy, immobile, eat too much, feel like garbage, gain a bunch of unnecessary weight etc. I know not all pregnancies go as planned, they aren’t all enjoyable, they aren’t all easy but your mindset will have a big impact. When I felt like shit during those 5 weeks I never wanted to work out, cook or be productive. Getting to the gym and getting started were the hardest! but I pushed through and once I got going, during that 30-60mins, I forgot how tired and nauseous I was before I started. I gained energy, I felt refreshed and I was ALWAYS happy I did it.

I find it somewhat amusing that when people are planning for a vacation, a wedding, summer, a big date etc, they can workout hardcore, eat super clean, say no to desert and eat proper portion sizes but during pregnancy all that gets thrown out the window!! WHY!? Growing an f’n human being is probably the most important and magical things you will ever do so all those things should just be MORE important right!?

Well thats at least what I think, and Im sure there are people out there who wont agree with me and thats fine. I don’t write this to appeal to everyone. To the ones its meant to serve it will and if it can just help 1 person be a little healthier, to be a little more active, to learn to push through the things they don’t want to do to get them done- Im happy. For all you mamas and mamas-to-be out here,  you can do it, you can do anything. Being a mom gives you super powers you didn’t know you had so starting giving your body the love it deserves. You are ALWAYS stronger than you think you are.

Peace, Love & SimplyB

xoxo

 

Eat-It, Live & Love-It, Move-It

If losing weight is one of your goals for 2019 this is for you.

January 4, 2019

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Its that time of year where people think about everything they want to change in their life, what they want to improve on and what they want to let go of.  Reflection of the past year is great, making plans and goals to move forward is powerful but sometimes people focus on the wrong solution and path to get them to where they want to be.

I think we can all guess what one if not the most popular New Years goal is—- weight loss. I LOVE helping people lose weight, feel better, gain energy and confidence and grow into the empowered and driven person that is deep inside them. That being said when most people do it on their own they automatically reference the scale, let it consume them and let it dictate their success. In reality the scale is usually causing you more stress which in fact makes it harder for you to lose weight.

Have you ever thought that the weight you need to lose might not be on the scale! Im going to give you a few things to think about before you start obsessing over your body and the extra weight you may carry. When you start to shed weigh in other areas of your life you will watch the scale go down in the most healthy, un stressful, positive way.

What does losing weight really meal to you? how is it going to make you feel? Is it really going to make everything in your life better? Is it going to make you a better person, a more successful person, a more liked person? Probably not. Is it going to make you more confident? maybe yes! BUT you know what else will make you more confident, happy, in charge and glowing?……

  • ditch the scale and focus on losing your negative mindset instead of the pounds.
  • Find AT LEAST 1 thing you love about yourself every day and recognize it. And don’t tell me there is nothing because there are lost of amazing things about you. (Refer back to the first point)
  • Instead of always thinking” I can’t have that, have to avoid that food, not allowed too, stay away from this”. Focus on having more veggies, more fruit, more protein & healthy fats. When you change your mind and words to a  more positive frame instead of the negative ones mentioned above the whole process doesn’t seem as daunting and stressful. When you consume more of the good stuff you will naturally have less of the bad stuff.
  • Instead of digging deep into your pockets to buy the next best shake out there, the “magic program” and all that other BS, dig deep into your being, into your mind and find whats really been holding you back from achieving your goals. I guarantee its not that you don’t know a burger and fries isn’t a good choice and to eat protein and veg instead. You don’t need a shake diet, a special cleanse or any other product. You need to learn your triggers, be realistic and tune into your relationship with food and with yourself! You have to address the REAL deep down issues because that is where you will make REAL, LASTING change.
  • Be active in any way! Movement is movement and any of it is good for you. Stop using time as an excuse because 10 mins is better than nothing. Not everything has to be intense and if you have the “all or nothing” mindset, you are setting yourself up for failure. When you move more, you feel better, when you feel better you want to eat healthier, the healthier you eat the better you sleep and the more you sleep the better your life will be! At MVMTS we don’t just get people strong and healthy in the gym we touch on lifestyle and nutrition so that all areas are covered because being your best self and performing at your optimal level means doing more than just eating healthy and working out.

Losing weigh isn’t the end all be all. Being kind to yourself, loving yourself, giving your body the nourishment it deserves- those things will have a much bigger impact on your life. So I want you to think about that and change your direction of things if need be. Whats been your drive to lose weight? Get rid of the damn scale and put your energy else where. When you let a number depict your happiness, your mood and your worth its not healthy and will NOT get you to where you want to be.

You have it in you to achieve what you want, just choose the right path, keep it positive and learn to love taking care of yourself, it should be treasure and not a chore.

Peace, Love & SimplyB

Eat-It, Live & Love-It

How to not gain weight over the holidays

November 30, 2018

First off, you are NOT sentenced or destined to gain weight over the holidays so stop telling yourself that its normal.

How many times have you said to yourself,  “oh, its December, probably going to put on 10lbs but ill start fresh in Jan”?? That is a story you are telling yourself to make the weight gain and lack of accountability to your health seem ok…..and its not ok.

Did you know that on average people gain 5-10lbs every year around the Holidays!!? Think about what that can add up to over the years…..ya, a lot.  This time of year is supposed to be joyous and filled with love, family time and lots of gatherings but it doesn’t mean stop caring about yourself.

I love sharing the little tips that will help you make BIG differences so this post is to inspire and motivate you to keep your health, wellness and fitness at the forefront during the Christmas season!

KB

Here are my top 5 pieces of advice to stay on track without making yourself miserable and deprived:

  1. Have a plan. Whatever that plan looks like is up to you but go into things with some guidelines, intentions and know what you want to accomplish! If its a Christmas party, have a few drinks instead of 10. Avoid the unhealthy carbs at dinner to save room for some desert. Choose the smallest plate to eat off of instead of the biggest. Going into it and just “winging it” never works, so set a plan that will allow you to still enjoy things without overdoing it and ending with regret because you ate way more than you needed to.
  2. Set a “minimum”. You are going to have days where you know you are going to be super busy from start to finish. You may already be tired and know that your usual workout is going to be extra hard to get in, you haven’t done any food prep and your co workers are all planning to go for some drinks after work and you know you will be dragged along. Instead of saying “screw it, todays a write off” set a minimum you can accomplish on those kind of days. Maybe its a 15min walk at lunch, 5 mins of stretching, making sure you drink 2-3L of water, or getting in at least 1-2 fruits and veggies instead of getting it in every meal. Something is always better than nothing so instead of totally letting go and falling off the wagon for the day, just do something small that you know will still help you go in the right direction. Its the little things that add up so even if your day isn’t perfect doesn’t mean its ruined.
  3. Learn to say no. This can be extra hard this time of year with all the extra gatherings and food going around but that doesn’t mean you HAVE to eat it. Just because someone baked it or bought it doesn’t mean you have to take your share. Learn to feel empowered in saying no and making a healthy and positive choice for your body. No one should really care if you eat that cookie or not and if they do, well they are probably just jealous that they don’t have the same self control. You could even take some home and eat it another day if you really can’t say no in the moment but never feel pressured to eat something you don’t want to.
  4. Fill your house with good, nutritious food. If your fridge is stocked with healthy food you will eat healthy food, if its filled with junk and treats…well you will eat junk and treats, its that simple. Take control and set yourself up for success. Don’t bring in the foods you know you don’t have control over so that they can sit there, tempt you, win and have you eat it all. There is enough unhealthy food temptations out there in world, don’t let them be in your house too.
  5. Stay moving. Schedule in those workouts, yoga classes, group training or however you like to move. Set them in your agenda weekly and not just in your head, on paper, like an important appointment! The more you move, the more you want to eat well, the better you eat, the better you feel, the better you feel the better you sleep, the better your results. A good workout creates an amazing ripple effect so keep it a priority. Your body mind and soul will thank you.

 

I hope you call take something from that that will help you be a little more aware and healthy this holiday season! Im always here full of ideas and love to help so please don’t hesitate to reach out!

Peace, Love & SimplyB

xoxo

Live & Love-It

Baby #2 on the way!

November 10, 2018

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Baby Amaral #2 is arriving in May! yayyyyy!

Yep, we will have 2 under 2…and yes it was planned. Now thats its out in the open I don’t have to hide it! Im 14 week and excited to  share my  journey with you all! The first question thats asked and something that I get a lot of is, how are you feeling? any different than the first!?

Well, Im feeling great now and a lot more like myself. There were 3 weeks, around week 5-8, that I felt hungover 24/7 and nauseous pretty much all day, ugh. I really missed being pregnant but forgot about that first trimester…NOT FUN! Especially when you have a baby to take of at the same time. I can’t just nap when I feel like it or relax when I want to and that is definitely an adjustment but I’ve managed. Thankfully that phase has passed and Im feeling great again. Its still a struggle to stay up past 8:30pm, I have energy back during the day and for the most part my cravings are at bay. I was completely turned off of coffee for 10 weeks and craved cold and juicy fruits as well as sandwiches with veggies and dip (that hasn’t gone away) and Im thirsty 24/7. All in all it feels pretty much the same, so far, as it was when I was pregnant with Scarlette.

My goal is to be active and train my entire pregnancy like I did my last as well as to help inspire other mamas, moms to be and just women in general to make time for themselves, to move, and to put your health and wellness first! NO ONE is going to do that for you, and for me being pregnant makes that even more important and gives me more motivation to take care of my body. Yes there are days when I don’t want to train but when Im not pregnant there are also tons of days when I don’t want to workout but I do anyways. THAT is habit, doing things you don’t want to do when you know you should. Now, let me say that I know when I need to rest and when I just want to be lazy. Im smart when I train, I scale moves that I need to and am aware of my intensity. Ill be sharing a lot of workouts on Instagram and in my stories so if you’re not already following me and want to see more of what I get up to you can follow me @simplyb.fit.

Sharing what I do in my workouts and what Im eating isn’t to be like “look at me, I train so hard, I eat so well” Its to motivated and promote a healthy lifestyle. I practice what I preach and I want to set an example and help lead the way. I am human, I get cravings and there will be days when I don’t move and I don’t eat ideal foods, but I choose to do the best I can 99% of the time. Id probably eat a burger and fries 3x a week if I could and then finish with some ice cream and chips but I don’t. I choose to avoid most of my cravings because they are just that…a want, not a need, and cravings will pass. I have my moments like everyone else but its not a reoccurring theme in my life.  You will always be happy you made the good choice and the biggest tip to only eating what you know you should  (pregnant or not) is DO NOT bring the shitty foods into your house, plain and simple. Fill your house and fridge with good healthy options then that way when you want a treat or have a craving for junk, it wont be there conveniently! Setting yourself up for success is key.

Weight gain is inevitable with pregnancy, we all know that, and while everyone and their journey is different there is still a lot we can control. The most important things for me to take control of are;

  1. My body. I make sure I move/workout at least 3 times  a week
  2. My food. Eat as clean as possible and not fall for my cravings every time they happen
  3. Sleep. I aim to get 8+ hours every night
  4. Stress management. Stress isn’t good for anyone, especially while carrying a baby so I make sure my environment is as relaxed and calm as possible.

Im sure there is a lot more I will learn this second time around and Ill be looking and asking for tips and advice on having 2 little ones so Ill be using social media as a platform to share and ask questions! Id love to hear from you, answer any questions, help motivated and get you on the right track if you need it!

Cheers to all the mamas, moms to be, ladies (and gents) who care about their health and are always working to be the best version of themselves.

Peace, lots of love & SimplyB

xo