Active Moms Club

Active Moms Club


I Followed A Nutrition Plan for 60-Days. Here’s A Follow-Up, One Year Later

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April 28 marks the one year anniversary of when I began my new nutrition habits—learning what ‘good nutrition’ really looks and feels like. (If you want a refresher to put this post in perspective, read this first: “I Followed A Nutrition Plan for 60-Days. Here’s What Happened“.) What I have since learned is that good nutrition isn’t about ‘following the rules”, or ‘being strict’, or the numbers. Good nutrition is about enabling a happier, healthier and fuller life.

As the seasons change, activity levels vary, and family and holiday celebrations take place, my awareness continues to grow. Here’s a recap of what I’ve learned, my newfound habits, and how I’ve been doing over the last 12 months:

1. Long-Term View—
Having experienced all four seasons with my new nutrition habits, I have come to realize that there is a natural ebb and flow with body weight and seasons—regardless of my best efforts to maintain energy balance. I’ve seen this cyclically happen in the past—Aug/Sept/Oct I’m at my peak athletic performance and lowest weight of the year. Enter winter, and energy balance becomes more challenging. My body wants to hold on to a few extra pounds and I get less daily movement during winter months. Of course there are numerous occasions to indulge with holiday celebrations and family birthdays. These events are a part of life, of living, but the difference now is that I know how to ‘right the course’. My general direction is forward and up, this cycling is just part of the process. I gain a bit more insight about myself from this cycling process. Sometimes we just need to ‘slip up’ to move forward.

2. Day To Day View—
I have established a keen awareness of my nutrition choices. Some days I feel in control, others I do not and want to eat anything in sight. On days I feel challenged I can (mostly) recognize the emotions or event that triggers why I feel out of control. I consciously choose to have an indulgence—or not. This is a major breakthrough as I have lived the majority of my life thoughtlessly eating. Because I can recognize my ‘slip-ups’ I now accept them without guilt. Food is food. Food does not make us a ‘good’ or ‘bad’ person.

3. Water, Veggies, Protein, Fats & Intolerances—
As a result of cleaning up my nutrition—drinking lots of water, eating more green vegetables than ever, consuming lean sources of protein at EVERY meal, and choosing healthy fats—my body works more efficiently and I can feel that in my workouts, and in daily life. Overall I have more energy, and my skin looks healthier. Eating clean brings more  sensitivity to food intolerances. For me, most dairy products cause bloating and gas. (Yup, these digestive issues are usually food related). I have to make a conscious choice if certain foods are worth the uncomfortable side-effects. I do love my pizza, I don’t eat it as often as I used to!

4. Eating With Awareness—
I try my best to continue to eat each meal with attention and awareness; and practice intentional connection with my body—listening when its hungry, satisfied, or full. These have been the two most profound practices that I have learned over the last year. I had a tendency to overeat and suffer from the discomfort and guilt that came along with it. Not today.

5. Body Composition—
By eating more lean protein and increasing my weight training sessions over the last year, my lean muscle mass and strength have significantly increased. The tone of my muscles have increased, especially in my upper body. I continue to set new personal records with my strength gains, like completing SIX strict pull-ups in October! (However, with peaks comes valleys, today I more consistently hit FOUR consecutive pull-ups…on a really really good day, five reps!)

6. High-intensity Workouts & Breakthrough Moment—
High-intensity workouts and high-intensity cardio are essential to maintain my desired body fat percentage. This breakthrough surfaced two months ago when I injured my back and had to limit high-intensity and heavy weight workouts—that meant no running, stair climbing, no swinging or squatting heavy kettlebells. My nutrition and weight remained mostly stable with typical one-two pound fluctuations, but I watched my body fat percentage slowly creep up two to three percent. I’ve progressively incorporated 1-4 weekly high-intensity workouts back into my routine  three weeks ago and already see a 1% decline in my body fat percentage. This is eye-opening, and verifies the importance of high-intensity workouts for maintenance and fat loss (not just weight loss) for me, AND clients!

7. Weight—
Over the last year, I have been able to maintain my new ‘comfort zone’ weight (126-127), which effortlessly slid down to 124-126 in my ‘peak’ athletic months! My old ‘comfort zone’ weight (131-132) is officially a thing of the past. I have only seen the scale go above 129 pounds a couple of times in 12 months (safe to say that was around Christmas time, and it was only temporary)! Good nutrition and smart workouts are here to stay!

8. Precision Nutrition Level One Certification—
My journey over the last year and my desire to help my clients be the very best version of themselves has inspired me to pursue Precision Nutrition Level One Certification— it’s is the world’s most respected nutrition education program. I’m eager to continue to expand my skill set, as it will give me the knowledge, systems, and tools to really understand how food influences a person’s health and fitness!

It’s incredible to see how much I’ve evolved physically and emotionally over the last year. This evolution also touches clients who have participated in AMC’s 60-Days of YOU! Fitness & Nutrition Program born in September 2017 after my personal nutrition breakthrough. This program has already supported 46 women whom have lost a collective 213 pounds, with most losing 0.5 to 3.0 inches in their hips & waists while participating in AMC’s Fit & Fab training sessions and following 60-Days of YOU! nutrition program. Additionally, these moms have new-found energy, and fulfilling new self-care habits while maintaining a healthier weight.

60-DAYS OF YOU! PROGRAM

AMC’s Summertime 60-Days of YOU! Fitness & Nutrition program— begins April 21 through June 19— eight weeks of fitness and nutrition guidance that will take the guesswork out of slimming down, getting fit and establishing a healthy relationship with food and exercise. There is still time to join us! Together, Coach Cassandra and Coach Katie will help you create a map for your new healthy habits and create a strategy to make them stick!

Join us and make the commitment to honor yourself for the next 60-days.
We have a few spots left! To lean more & to register.

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See Other Related Posts on Active Moms’ Club Blog:

I Followed A Nutrition Plan for 60-Days. Here’s What Happened

5 Reasons Why Women (Especially Moms) Should Lift Weights

How Hormones Influence Our Bodies—The Secret To Our Moms’ Weight Loss Success

 

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Mom of the Month—How She Lost 11 Pounds

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Helping moms feel confident and empowering them to take charge of their health and wellbeing is one of my greatest joys and greatest reason Active Moms’ Club was born 10 years ago. Last August I had the pleasure of meeting Caitlyn, a first time mom and new resident of Chicago.

I started coming to Active Moms’ Club when a good friend of mine—who was also pregnant—mentioned that she found an awesome postnatal fitness program for moms and their baby. I hadn’t heard of AMC, but with a little research, it seemed like a perfect fit to ease back into a fitness routine post-baby. My friend and I both signed up for AMC’s Postnatal Recovery class.

After the birth of my daughter I felt extremely out of shape cardio-wise and was experiencing some hip problems. I was very nervous to start exercising again and didn’t know where to begin. I was excited about the prospect of a specific program with a trainer (Cassandra) familiar with postnatal issues and other new moms. It was a great ‘mom-bonding’ opportunity and I was most excited that we could bring our babies to class. My fears about exercising again were quickly put to rest. I felt like the program was an effective, gradual, weekly build-up to a much stronger, happier me by the end of six weeks!”

At the end of the Postnatal Recovery class, mom’s ‘graduate’ and some choose to continue on with AMC with our Fit & Fab Small Group Training sessions. In this program, the intensity increases, and mom’s continue to build and explore their strength. Caitlyn’s and her friend both decided to join Fit & Fab and Caitlyn enrolled into Fit & Fab’s 60-Days of YOU! Fitness and Nutrition program this past January.

I was hesitant to do the 60 days of you program because it seemed like a bigger commitment than I was ready for. At the same time, I was stuck in this rut of poor diet choices and decided that I needed to do something big or I would never make the changes I needed to get healthier.

The program was indeed a big change and a big commitment but I found it straight forward to follow the nutrition guidelines we were given. I thought I would always be starving, but it was the exact opposite. I was always contently full after each meal. I was also surprised at how much I didn’t really miss daily bread or cheese. Of course there were days when I missed my personal favorite recipes but when I chose to go off plan, I knew that was okay. I would just hop back on at the next meal. The nutrition program is not all or nothing. I feel like if you followed this plan 50% of the time you would probably still see and feel big changes—that’s how much of a difference 60-Days of YOU made! I also enjoyed that there was fitness and nutrition “challenges” within the challenge every week to keep things interesting.”

Caitlyn lost 11 POUNDS during the 60-day program!  

I was surprised by how quickly I saw changes during 60-Days of YOU! From the very beginning my energy level dramatically increased. I’ve always struggled with digestive issues and since starting the program I’ve experienced almost none of these issues. I feel so much stronger and more confident! I’m starting to fit into clothes I haven’t worn in over a year and I can actually make it up my three flights of stairs without getting super winded! Even though I knew my body was changing, I was in denial. The real moment of realization came when I saw my before and after pictures—there is a night and day difference to my shape! You don’t realize how good your body can feel until you start treating it right and then realize what you’ve been missing!” 

Caitlyn lost 1 inch in her hips, almost and inch on her waist, and 1.75 inches around her thighs! As Coach Katie shares—our abdomen and hips in particular, show if an individual is estrogen-dominant. Estrogen dominance leads to weight and/or fat gain, thyroid dysfunction, mood swings, sluggish metabolism, fatigue, trouble sleeping/insomnia and many other symptoms…(sound familiar to you?). As moms, we have raging hormones! Coach Katie is teaching us how to rebalance our hormonal environment through nutrition—and AMC’s high-intensity strength training workouts work in sync to increase growth hormones and burn fat.

What I love most about the Fit & Fab workouts is the camaraderie! Personally I feel more challenged in a group setting. The workouts are always hard— in a good way, and change often so you’re never bored! I love using kettlebells! I had no experience with them prior to working out with Cassandra. They are so versatile and I always feel like I got a great workout after a session.

What makes me the most proud about my new found body-shape and strength is that I put in the hard work. I took time for myself, and I can see that it paid off! My body is changing and I’m an active part of that! Initially, I was feeling guilty about taking this time for myself to workout. I knew that it was important though to get strong, healthy, and happy for myself and my family. I know my 9-month old daughter is too young to know the difference, but I feel like I am a better role model to her now by making health important early on.

Even though 60 days of you is over, I will continue to do Fit & Fab sessions with AMC because I love the way they make me feel. I would highly recommend any of AMC’s programs!

Here’s a snap-shot of some other impressive results from 60-Days of YOU! Program:

  • Cumulatively, 21 women lost a total of 86 pounds
  • Every mom increased her overall strength and endurance, averaging 22% gains in their fitness assessments
  • Five women lost over 10 pounds each
  • One mom lost a whopping 14 pounds!
  • Seven out of 21 women were breastfeeding during this program, combined they lost 50 pounds

What are your personal fitness goals? Rather than wish for change, take action! No exercise experience is required to start our Fit & Fab strength training program. Likewise, AMC can take your fitness to a whole new level. Let the power of small group training move you! Join us for a one-time Fit & Fab test-drive for just $25. Experience a session for yourself and you too will be on your way to feeling more confident about what your post-baby body can do.

SUMMERTIME 60-Days of YOU! Program

Do your food choices and workout routine feel like a guessing game?
Do you vision a slimmer, healthier, fitter version of yourself this summer?
Are you ready for a life changing experience? —Yes.

Our Summertime edition of 60-Days of YOU! begins April 21 and runs through June 19 – eight weeks of fitness and nutrition guidance that will take the guesswork out of slimming down, getting fit and establishing a healthy relationship with food and exercise. Make the commitment to honor yourself. We promise this program will deliver a life changing experience for you. Establishing new food and exercise habits are an incredible gateway to accessing a sense of freedom in your life.

Registration opens on Friday, April 6th at 9am and is limited to the first 20 women.  We also have a virtual program for moms who live outside of Chicago! To learn more…

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Read more related articles for Active Moms’ Club blog:

I Followed A Nutrition Plan for 60-Days. Here’s What Happened

How Hormones Influence Our Bodies—The Secret To Our Moms’ Weight Loss Success

Mom of the Month—How One Mom Took Control

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Mom of the Month—How One Mom Took Control

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In January Active Moms’ Club kicked-off our second 60-Days of YOU! Fitness & Nutrition program. The goal of the program— to help moms focus on their own self-care. One of our newest members, Lauren, made an incredible transformation to her body, while increasing her energy, strength and confidence.

Lauren first came to AMC last year for our Postnatal Recovery Class. She was eager to safely return to exercise and to rebuild her strength post baby. As every mom knows the first year of motherhood is a big transition. Lauren’s son turned one on December 24 and was struggling to find her fitness groove. “I wanted to get more energy, get back into the routine of regular exercise, and fit into my pre-pregnancy clothes”. When 60-Days of YOU! Fitness & Nutrition program came around in January, she knew the time was right to make a change!

AMC’s 60-Days of YOU! program is eight weeks of fitness and nutrition guidance that has helps take the guesswork out of slimming down, getting fit and establishing a healthy relationship with food and exercise. All 21 of our moms who participated in our winter program reaped the benefits of having two personal coaches to help them create a map to new healthy habits and a strategy to make them stick.

I loved 60DOY! I achieved my goal of fitting into my pre-pregnancy clothing, losing weight, and returning to my regular exercise routine. I also experienced some unexpected results that were amazing! Having a child who is not a good sleeper, I used to be exhausted and low energy every day. Now I wake up every day feeling well rested, energetic, happy, and cheerful. I also no longer need to take my allergy medication, which I have taken daily for years! Now that the 60 days are over, I like that I have a home program for nutrition and exercise that I can fit into my daily routine. I love the idea that I can mindfully eat what I want and return to the plan to maintain my weight, nutrition, and exercise routine.”

Lauren lost 10 POUNDS during the 60-day program!

More noticeable, she lost FOUR inches around her hips allowing her to fit back into pre-pregnancy clothes with ease. As Coach Katie shares—our abdomen and hips in particular, show if an individual is estrogen-dominant. Estrogen dominance leads to weight and/or fat gain, thyroid dysfunction, mood swings, sluggish metabolism, fatigue, trouble sleeping/insomnia and many other symptoms…(sound familiar to you?). As moms, we have raging hormones! Coach Katie is teaching us how to rebalance our hormonal environment through nutrition—and AMC’s high-intensity strength training workouts are the perfect pair to increase growth hormones and burn fat. Lauren’s dedication to her fitness and nutrition continues the shift in her hormonal environment, and the rewards are priceless!

I see more muscle definition and feel strong and healthy. I like the variation and pace of Fit & Fab Small Group Training sessions. I felt like I got a great workout without feeling miserable throughout it. It left me feeling motivated to exercise at home and come back every week. I really like using kettlebells, they make me feel very strong.

I’m most proud that I took control of my diet and exercise to make a change in how I look and feel. Of course, I’m very proud of losing weight and feeling comfortable in my clothes!

Overall, I couldn’t be happier with the 60-Days of YOU! experience and results. I highly recommend AMC to anyone.”

Lauren’s journey is impressive. She demonstrates that determination and dedication will pay off.

Here’s a snap-shot of some other impressive results from 60-Days of YOU! Program:

  • Cumulatively, 21 women lost a total of 86 pounds
  • Every mom increased her overall strength and endurance, averaging 22% gains in their fitness assessments
  • Five women lost over 10 pounds each
  • One mom lost a whopping 14 pounds!
  • Seven out of 21 women were breastfeeding during this program, combined they lost 50 pounds

What are your personal fitness goals? Rather than wish for change, take action! No exercise experience is required to start our Fit & Fab strength training program. Likewise, AMC can take your fitness to a whole new level. Let the power of small group training move you! Join us for a one-time Fit & Fab test-drive for just $25. Experience a session for yourself and you too will be on your way to feeling more confident about what your post-baby body can do.

SUMMERTIME 60-Days of YOU! Program

Do your food choices and workout routine feel like a guessing game?
Do you vision a slimmer, healthier, fitter version of yourself this summer?
Are you ready for a life changing experience? —Yes.

Our Summertime edition of 60-Days of YOU! begins April 21 and runs through June 19 – eight weeks of fitness and nutrition guidance that will take the guesswork out of slimming down, getting fit and establishing a healthy relationship with food and exercise. Make the commitment to honor yourself. We promise this program will deliver a life changing experience for you. Establishing new food and exercise habits are an incredible gateway to accessing a sense of freedom in your life. To learn more…

~ . ~ . ~ . ~ . ~

Read more related articles for Active Moms’ Club blog:

I Followed A Nutrition Plan for 60-Days. Here’s What Happened

How Hormones Influence Our Bodies—The Secret To Our Moms’ Weight Loss Success

Our 3 Most Successful Fitness Stories of 2017

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What You Should Know About Postpartum Pain & Childbirth Injuries

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A new, nine-week postpartum client expressed to me that she feels heaviness in her pelvis. She already had her six week follow-up visit—receiving permission to resume all regular activities and exercise—and her obstetrician said her discomfort was ‘normal’ and to give her body time to heal. Sounds counterproductive right? She assumed this is typical postpartum discomfort, that’s what the doctor said…and it’s her first baby, she doesn’t know otherwise.

This heaviness is not normal nine weeks postpartum, but rather a side effect of childbirth that needs to be addressed.

PelvicFloorEvaluation

Cosmopolitan magazine published a honest and insightful article, “Millions of Women are Injured During Childbirth. Why Aren’t Doctors Diagnosing Them?” Yes, the headline is a little dramatic but it got our attention. Postpartum recovery is a real thing, please don’t take it lightly. This article does a great job bringing awareness to topics many woman don’t want to talk about, but we have to talk about them and seek help, or we’ll continue to suffer in silence.

Childbirth_Injury Stats2

Childbirth injuries and postpartum pain are common but they should NOT be the new normal. Urinary incontinence, pain during intercourse, back pain, tailbone pain, pelvic pain, feeling heaviness in pelvis, prolapse bladder, muscle tears, soft tissue tears, numbness, cesarean scar discomfort/numbness, hairline fractures in pubic bone, or excessively tight muscles in hip capsules are examples of  common childbirth injuries or postpartum pain. These issues may potentially go undiagnosed and/or untreated after childbirth, especially since they could surface AFTER your six week checkup.

PelvicDiagram_Stats

“Last August, researchers from the University of Michigan likened childbirth to running a marathon — only before a marathon, you train. The researches gave 68 women MRIs seven weeks after birth. The MRIs showed that 29 percent of them had evidence of fractures they never even knew they had in their pubic bones, while 41 percent had undiagnosed tears in their pelvic floor muscles, which wrap around the vagina and anus. Childbirth is a well-studied traumatic experience for women’s bodies, yet modern medicine still leaves far too many mothers debilitated.”

How To Prepare for Childbirth, Recovery & Beyond?

  1. Expecting moms, if you are experiencing a healthy pregnancy it’s extremely beneficial to have a prenatal fitness program that focuses on strength training to prepare your body for labor and delivery. A marathon training program is 16-20 weeks long, it’s never too late to begin training for birth.
  2. Once your baby is born, seek a script and recommendation for a Women’s Health Specialist. (A WHS is a physical therapist who specializes in pelvic pain/dysfunction, a regular physical therapist may not have the experience or knowledge to treat such issues). In other countries, going to physical therapy is standard practice after delivering a baby, vaginally or via surgery. If you’re in Chicago, check out AMC’s trusted and recommended Women’s Health Specialist here – they’re the best of the best.
  3. Even if you received the green light to return to exercise, and stayed active through your entire pregnancy, seek out a postnatal recovery exercise program in your area, like AMC’s From the Core: Postnatal Recovery class.  Your body just went through a traumatic event, muscles are stretched and weakened; it’s imperative to restore and rebuild core muscle strength before returning to your regular pre-pregnancy exercise routine. “Returning to exercise” is relative post-baby. Running and lifting heavy weights should be avoided (for a few months) and added gradually AFTER rebuilding core strength and addressing any postpartum issues.
  4. If you have older children and still experiencing any of the childbirth injuries mentioned above, seek help. A knowledgeable Women’s Health therapist can diagnose and help treat your issues. When in doubt, seek a second or third opinion. Knowledge is power; empower yourself.

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Other related articles from Active Moms’ Club blog:

Prenatal Exercise: Why It’s Important & How To Get Started

Diastasis Recti: From How to Assess to Safe Exercises to Heal – A Few of My Favorite FAQs

Your Body After Baby & Exercise

New Mamas Wrist Pain

K is for Kegel

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Prenatal Exercise: Why It’s Important & How To Get Started

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Medical experts agree that pregnant women who are free from any obstetric and medical problems should participate in 30 minutes of moderate intensity exercise on most, if not all, days of the week. Even if you have not exercised prior to becoming pregnant, you can still receive benefits throughout your pregnancy. So to help you learn why prenatal exercise is so important for mom AND baby, we’ve compiled the top 10 benefits of exercise, and will help you get started with a regular exercise routine.

Exercise Benefits for Mom

  • Increases mom’s energy
  • Improves muscle strength and cardiovascular conditioning to better
    prepare mom for labor and delivery
  • Limits unnecessary weight gain
  • Reduces pregnancy discomforts such as backaches, fatigue, leg cramps,
    swelling and constipation
  • Improves sleep and reduces stress
  • Improves self-image and attitude
  • Reduces recovery time after labor and delivery
  • Prepares mom for the physical challenges of taking care of her newborn

Prenatal_mcgillpress2

Exercise Benefits for Baby

How Do You Begin? Newbies and Veterans

If you are experiencing a healthy pregnancy and are new to exercise, start with walking but take it outdoors and make it brisk to get the most benefit. The fresh air will boost your mood, and increasing your heart rate will release endorphins – your body’s natural mood enhancer. Start walking 30 minutes a day for a few days per week and gradually increase your frequency to five to six days per week. Duration can be added if you are feeling good and have the time.

Prenatal_groupshot

If you are a veteran to exercise, the most important questions to answer are: What is your current fitness level? What exercises have you been doing regularly? In 2002 The American College of Obstetricians and Gynecologists (ACOG) stated that there is “no data to indicate that pregnant women should limit exercise intensity and lower target heart rate (THR) because of potential adverse effects”.  You can maintain your fitness level if your doctor approves activity and your feel okay doing it.

Prenatal_stepups

How Hard Should I Workout?

Exercise intensity should not exceed pre-pregnancy levels. Aim to maintain pre-pregnancy fitness levels, in terms of strength, aerobic fitness, flexibility, as well as core muscle and pelvic floor integrity. Some exercises will need to be modified to adjust to physical changes. ACOG guidelines recommend avoiding exercise to “point of exhaustion”.

Moderate Intensity Exercise – What does that mean?

Use a 1 to 10 Scale of the Rate of Perceived Exertion (RPE), and intensity levels during pregnancy should be between 5-8. The “talk test” is another easy measure to keep exercise at a moderate level. You should always be able to talk while exercising – if you can’t talk, slow down and reduce intensity. The intensity of effort should be judged solely by how you feel and how your body responds during exercise. The reason why moderating intensity is important is to avoid over-heating and disrupting the uterus’s environment. Always drink plenty of fluids during and after exercising.

Prenatal_Wallsit

Give yourself and your baby every advantage of prenatal exercise. Let AMC help you navigate the do’s & don’ts of prenatal exercise – no previous exercise experience is required. Our Small Group Prenatal Fitness program is more than a class – it is personalized training in a small group setting. Come take a test drive for just $25 to see what we’re all about. Visit our website to learn more and to get started. 

*NEW* 101 Prenatal Fitness Fundamentals Class —

AMC is hosting a fun and informative prenatal fitness class for expecting moms. If you have any questions about what exercises you can or cannot do during pregnancy, this class is for you. No previous exercise experience is required. During the 60-minute fitness class, Coach Cassandra will teach the basics movements to keep your changing body as strong, stable, and as comfortable as possible – for as long as possible. Plus, you will learn the ONE exercise that will keep your abs and entire midsection strong during pregnancy. Yes, that’s right—one exercise that will help decrease aches and pain that are common in pregnancy, AND foster a speedy recovery!

When: Saturday | April 28, 2018 | 8:30am – 9:30am
Where:  1750 N. Kingsbury Street | 2nd Level
Cost: $25*
Click to Learn More & To Register

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 Other related articles from Active Moms’ Club blog:

4 Myths About Prenatal Exercise

Top 7 Prenatal Exercises for  Expecting Moms

Moms New Postpartum Body: From the Baby Blues to Kegels – A Few of My Favorite FAQs

Top 3 Exercises to Strengthen Lower Body Muscles During Pregnancy

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