top four postpartum weight loss mistakes and easy fixes

September 15, 2014 in Advocare, Baby, Blog, Body, Diet, Motherhood, Postpartum by lindsaymwright

Losing weight after pregnancy is HARD.  Sure, there are the select few who somehow look better after they’ve popped out a little one (not fair!), but those ladies are few and far between.  For the great majority, the old rule of, “Nine months to gain, nine months to take it off,” holds true and even then it might take a little longer.  But what happens when you give weight loss your best efforts and you just aren’t seeing the results you’d like?  Here are four reasons why your weight loss efforts could be stalled and how to fix them!

Weight Loss Stalled?  What Gives??

You aren’t working out enough.

You make it to the gym when you can, which often equates to twice a week.  Aim for at least four days of moderate to strenuous exercise – five days would be optimal.  If you’re short on time, you can try TABATA training or HIIT, two wonderful training methods that burn a great deal of calories in a short amount of time.  Try to leave the gym with some sweat on your brow!

sweat

You live at the gym!

Working out has become your daily escape (and for some, a way to be able to eat whatever you want).  If you’re spending hours a day working out and not seeing results, you could be exercising TOO MUCH (read here for signs that you might be overexercising).  When we don’t allow our bodies time to rest and recover, we can actually damage our metabolism which makes it really hard to lose weight.  Make sure you aren’t overdoing it by incorporating at least one, if not two, rest days per week.

138019-416x288-too-much-exercise

You’re snacking too much!

A post workout smoothie, nibbles of our toddler’s mac and cheese and a daily bedtime snack of ice cream – innocent enough on their own but when made into daily habits, these 200-300 calorie snacks can be the underlying culprit.  If you’re looking to lose one pound of fat per week, you’ll need too end the week with a 3,500 calorie DEFICIT, or a 500-calorie per day deficit.  One of the best weight loss tips?  KEEP A FOOD JOURNAL and write down every single thing that goes into your mouth.  Not only will provide insight into exactly how many calories you’re consuming, but you’ll also be more apt to forgo those spoonful’s of Junior’s mac and cheese!

images1

You aren’t eating ENOUGH.

Just as one can eat too much, it’s also easy to overly restrict calories, especially when we’re hoping to lose weight quickly.  Please beware:  If you fall under 1,200 calories per day, you could send your body into “starvation mode”, decreasing your metabolism and telling the body to hold on to whatever you feed it.

calorie-requirement-women

For an active 150-pound woman, you’ll need to aim for at least 1,500-1,800 calories per day.  If you’re nursing, you’ll want to aim for 1,800 to 2,200 calories per day!  Dropping below your daily caloric requirements might actually be leading you to GAIN weight!  Try focusing on whole foods (think vegetables, fruits, lean proteins and healthy fats) and steer clear of processed, prepackaged foods.

————–

I’m currently sitting about 3 pounds away from my pre-pregnancy weight.  I only know that because of this Advocare Challenge (I don’t normally weigh myself).  In the end, I think it’s really important to stress SELF LOVE when it comes to postpartum weightloss.  Your body isn’t SUPPOSED to look like it did before.  It’s just done the most magnificent and complex work that it will ever do!!  So say thank you, nourish it with healthy foods and daily movement and focus on the NEW, IMPROVED you!  Stretch marks, belly pooch, mom jeans and all.

—————

QUESTION:  Any HEALTHY tips that you’d like to add that other mamas might need to hear??

splendid…lindsay

on doing a cleanse and loving your body

September 9, 2014 in 24 Day Challenge, Advocare, Blog, Body, Diet, Goals by lindsaymwright

First off, THANK YOU for all of your amazing, supportive comments on yesterday’s announcement!  I know that right now, in this moment, MoveMore is a great fit for me and for my family.  Who knows what the future holds.  I’m thrilled to see what God has in store for us!  (Btw – I’m taking orders for TANKS & TEES so if you’re interested, email me at lindsayslist@gmail.com and I can send you pricing info and your color options!)

So I posted this picture a while ago on Instagram, the morning Travis and I started our 24 Day Advocare Challenge.

004

The caption read: “The Iconic Before-shot.”

You know – all the “before” shots for diet pills and workout programs all look the same.  Sad-faced, hunched over people who desperately need a change.  I laugh at those ads.  This was me poking fun at them.

People were not happy about that.

I got the “I’d kill for a body like that” remark.  The “Why don’t you like the way you look?!?”  And my personal favorite…”There’s no way you can support a nursing baby on this challenge.”

Some of the comments were from people just trying to encourage me…to tell me that I had a nice body.  I’m thankful for those!  We should raise one another up!!  I love that mentality.  Some of the other comments….were just mean….and I’m not even going to address them here today.  I could have kept that picture to myself but I like to share my life and what we’re doing and if I’m going to be changing the way I live for an extended period of time, I want to be able to share it.

As I thought more and more about the picture, what bothered me the most was the overall assumption being made about me:

“If you’re doing a challenge or a cleanse you must not love your body.”

Nope.

Not even close.

I LOVE my body.  The current one I have right now.  In fact, I’d go so far as to say that I’ve never been more content with my curves and my muscles and my shape than I am right now.  I weigh 147 pounds (down 3 pounds since the challenge started….and I’m happy about that…is that wrong to say out loud?!?  No.).  In my darkest years, I remember thinking I was fat at 119 pounds.  I hated my body.

Here’s what I want to say:

It’s ok to go on a cleanse or a “diet”.  It’s ok to change your eating so that you’re not diving into a bowl of ice cream every.single.night.  No matter your size.

It’s ok for a “skinny” person to want to lose weight.  It’s all relative.  Your fat might be my skinny or vice versa.  Even though losing weight isn’t the big draw for me, I’m happy to be a little lighter right now.  It’s ok to say that.  It doesn’t mean I hate my body to want to lose an amount of weight that would make it healthier.  It means that I’m taking the steps to FEEL BETTER.

It’s ok to eat clean all the time.  I don’t personally do this but who am I to judge what makes someone else feel best. 

It’s ok to do what works for you.  And it’s also ok to not know what that perfect fit is right away.  We have our whole lives to try different stuff out.  Cleanse.  Cut sugar.  Go vegan.  Go Paleo.  Find what works.

———–

To say that you should love your body. 

That you should feel good in it.

That’s today’s message.

I’m doing this 24 day Challenge because I want to feel better.  There’s a very big difference between wanting to feel better and wanting to feel better ABOUT oneself.  I’ve got that last one down!

BootCamp-42

QUESTION:  What are you thoughts on this??  Are you in love with your body?

splendid…lindsay

the 24 day advocare challenge

August 20, 2014 in 24 Day Challenge, Advocare, Blog, Body, Food by lindsaymwright

Happy hump day, friends!

Let’s skip all the chit chat and get right down to business.  Let’s talk about a new challenge that’s going down over here at the Wright house!

I have a confession.

I’ve been eating WAY too many sweets lately.

048

We plummeled through this cake.

I need to reel it in a bit.  We went to the beach where we had nightly bowls of ice cream and treats and I kinda just never stopped having those treats when we got home.  Whoops.  Smile  I’m always game for dessert….I just probably shouldn’t be having something every.single.night.  It’s actually starting to effect the way I feel – sluggish and tired.  My digestion is a bit off.  I’m ready for a change.

Travis too.

As I’ve said, we’re training for an upcoming race and we want to feel GOOD while training.  We want to be at our best.  Eating junky sweets every night isn’t helping.

All this being said, we’re starting a 24 Day Advocare Challenge and I’m going to blog about the journey.

advocare

Correction.  Travis will be doing the full challenge.  Since I’m nursing, I’ll be doing another 10 Day Challenge (read more about that here) and will continue to take those supplement for the 24 days with Travis.  Today I want to share a little bit about the actual products and program design for anyone who might want to do this challenge WITH US!  (it’s always nice to have a team together for support!)

What IS the 24 Day Advocare Challenge?

The 24 Day Advocare Challenge is a comprehensive supplementation and nutrition program that helps with weight management, liver detox and metabolism.  There are two phases within the 24 days: The CLEANSE phase (Days 1-10) and the MAX phase (Days 11-24).  Every Challenge kit comes with a handy dandy guide that tell you EXACTLY when to take each supplement so there’s no guesswork involved.

008009

The Supplements:

The Cleanse phase is 10 days long and is designed to remove waste, rid your body of toxins, and prepare it for maximum nutrient absorption.  This is a three-part supplement regimen.  The herbal cleanse is taken morning and night and it cleanses the digestive system and removes any accumulated toxins (get the Peaches & Cream!!!!).  The Omegaplex is a blend of fatty acids that help with heart, nerve, muscle, skin, bone, and immune health.  The third part is the SPARK energy drink mix.  It promotes mental focus and increased energy.

010

The second part of the challenge (days 11-24) helps to give your newly cleansed body the best tools to achieve your goals.  The Max phase has four supplements:  the MNS vitamin pack, a meal replacement shake, the Omegaplex capsules and SPARK.  012

We also ordered some “companion” products: Catalyst and ThermoPlus (for Travis only – I can’t take this while nursing), along with a few other SPARK flavors (because we couldn’t decide on just one – now that I’ve tasted Mango Strawberry, it’s my favorite!).

011

Why are we doing this Challenge?

Like I said earlier, we both just want to feel better.  We have different goals that we hope the Challenge will help us meet.  For me, I want to get the max benefit from all these amazing workouts that I’ve been doing recently and a diet clean-up will help with that.  I want for my digestion to improve (and know that it will with the help of these products).  And lastly, I wouldn’t mind losing a few pounds.   Travis’ goals are similar but he also has a very specific picture that he’d like to take with Porter on his back.  He’s got the muscles for the picture – he just needs to shed a few pounds to make it on point.

We’re doing it together because we know that it will be way easier this way.  No sweets in the house, full support from each other, accountability…I’m excited to have someone to do this with!

But, what about food??

When you order the 24 Day Challenge, you receive a helpful nutrition guide that describes which foods to eat and which to avoid. The nutrition approach is VERY balanced and includes dairy, healthy fats, lean proteins, fruits and vegetables. You get three meals and three snacks a day – you shouldn’t ever feel hungry, that’s not the goal! I’ll be honest and tell you right up front – aside from cutting out desserts and sweets (i.e. cereals, teddy grahams, processed junk), I’m not going to get overly restrictive with any of my food intake. Travis will be doing the Challenge by the book.

We’ll also be drinking around 84 ounces of water a day!

NO COFFEE – Spark will replace that!

When does it start?

We’ll be starting the Challenge on August 30th.  It’s a Saturday.  Travis picked this day because he thinks that psychologically Mondays are the worst days to start diets/cleanses and Saturdays are the easiest.  I don’t have any studies or proof to back that logic up…but it makes sense to me.  Saturday, August 30th it is!

The Challenge will end on September 22nd!

How can I join in?

If you’re interested in joining us during the Challenge, you can purchase your 24 Day Kit here!  I’ll be blogging about our journey together each week and sharing before, during and after shots of our progress.  I’d encourage you to join in with us and recruit friends and family too – it’s much easier to do this with a group of people!

Ready to do the Challenge with us??

buynowadvocare

QUESTION:  Have you ever done the Advocare Challenge before?  Thoughts?  Tips??

splendid…lindsay

on overexercising and when it’s time to rest

August 19, 2014 in Blog, Blogging, Body, Goals, Over-Exercise by lindsaymwright

004

I’ll be the first to admit:  I need to be more gentle with my body.

This thing that takes me from place to place, child to child, morning to night without very many complaints.  I might have the occasional cold or sore muscle, but for the most part I’ve been very blessed with health and vitality.  I know that a lot of that has to do with the (mostly) healthy foods I put in and my consistency with exercise.

I’ve told you before – I have a tendency towards overtraining.  While I’ve gotten SO much better in this area, I still feel that desire to go run, jump and burpee my way through life, even when I probably shouldn’t.  Ask me to workout with you and I’ll say yes – 100% of the time.  It’s something I love doing.  Sweating is my antidepressant, my quick fix, my drug of choice.  In a society that’s tending towards INactivity, I usually don’t see this passion as a bad thing.  It’s a good habit.  It’s healthy.

…Until it isn’t.

We’re not to that place yet, thankfully.  I honestly don’t have time to overexercise these days but three (even two) years ago, I was in a place where I was exercising 2-3 hours a day.  That’s too much.  Or maybe that was too much for my body – I know that some professional athletes train that long and it probably works for them.  It was too much for me and I’d venture to guess too much for the average person.  I’ve read enough professionally to know that overtraining can be just as detrimental as undertraining.

These days I have time for about one hour and then I’m done.  Yesterday my body ached for a rest day, even though I’d taken one the day before.  I know it’s because I overtrained a bit last week.  I could have pushed through and tried to workout, but I’m getting a little wiser (I know!!!!) so I rested.  We stayed in our pjs all day long, I took a nap…I sat on my butt for most of the day.  My body needed that time to repair itself.

All this to say, I’m patting myself on the back for listening.  For being still.  For putting words into action.  REST.  REST.  REST!!

And that I’ll be on the track this morning, sprinting and jumping, if anyone wants to join.  I’ll be the one looking all refreshed and stuff.

———-

For more on overexercising:

What IS Overexercising?

Dear Overexercising

So You Need A Rest Day

———-

QUESTION:  Do you overtrain?  Love exercise?  Hate it?  When was your last true rest day?

splendid…lindsay

beach vacation recap (the workouts)

August 6, 2014 in Blog, Body, Fitfluential, Pinterest, Travel, Trips, Workout by lindsaymwright

My goodness – I’d forgotten the post-vacation blues.

Like childbirth, I think you block it out.  The unpacking, the mail (bills), the return to schedules and cooking.  Bleck.  Good thing I actually like my normal life. Winking smile (and good thing I don’t actually cook)

001

As promised, I wanted to share a few more things about our Florida vacation last week.  I was hoping to pile everything into one last post, but there’s just too much so today we’ll just talk WORKOUTS!

Vacation Workouts

I know that some people go on vacation and see it as a chance to take a break from working out.  I am not one of those people.  Not only does it set the tone for the day, but when I have extra hands around, working out is my preferred activity.  Not a chore, not a stress – not something I have to do, it’s something I WANT to do.  I might be in the minority here but I know there are some readers out there who are in the same boat.  Do you work out while on vacation?

I traveled down to Florida with two of my kettlebells (a pood and a 25 pounder).  I’m pretty certain the additional weight did nothing for our gas mileage but I wanted to be certain that I had some weights to throw around at the beach.  Luckily, Blue Mountain Inn has a pretty decent gym.  Three treadmills, two ellipticals, two bikes, a cable tower with two sides and a pull-up middle, plus free weights ranging from 5 pounds all the way up to 50 pounds.  I’m pretty easy to please when it comes to hotel/condo gyms.  Give me a set of free weights and I can plan out multiple workouts.

029

\026

027

028

082 Some days, Katy and/or Adam joined in and others I was all by myself (Travis does not work out on vacation – that’s ok – he watched our kids. Winking smile).  Even though I’m happy jamming out to music by myself, I’ll gladly take a workout buddy (or two) any day of the week.  Katy and I have been sweating together for years so she’s always fun to partner up with.

Here’s a sampling of what we/I did:

Kettlebell/Goblet Squat Workout via @lindsays_list

Equipment needed:  Kettlebell

Katy and I completed this one together one morning.  I saw Bonnie post it on Instagram (thus the name) – I love trying out other trainer’s workouts.  It’s a good sweaty time.  Especially love that you can easily sub in another exercise for the goblet squats and change the whole dynamic (think pushups, push presses, jump squats, anything!).

I used a pood (36#) for my KB weight and felt it in all the right places (I suggest Russian swings vs. American).   We finished with 5 rounds of condo stair sprints. 

———-

Bodyweight Circuit Workout via @lindsays_list

Equipment needed:  Your body!

I created this one over a year ago and had it pinned to my Pinterest page just waiting for me.  No equipment necessary so it’s perfect for travel!  Run through this twice for a good 20-25 minute workout!

———-

Upper Body Hypertrophy Circuit via @lindsays_list031

Equipment needed:  Medium & Heavy dumbbells, stability ball

If there’s one thing I’ve missed while working out in the basement, it’s a seated row and a lat pulldown.  These are two things that I’m finding hard to recreate – any suggestions?  I ran through this circuit 3 times and then finished with a tabata.

———-

All of these were pretty quick (i.e. didn’t eat into our vacation time) and effective!  I also did a sprint/jog workout but didn’t feel like creating a special jpeg for it – all you do is play with speed for 20 minutes i.e. push a bunch of buttons.  Feel free to steal any of these and try them out yourself!

QUESTION:  Do you work out while on vacation?

splendid…lindsay

on getting beach body ready

July 10, 2014 in #whatsbeautiful, Baby, Blog, Body, ED, Goals, Inspiration, Postpartum by lindsaymwright

I was at Walmart yesterday and saw TWO magazines with the term “beach body.”  As in “get yourself beach body ready.”

Here’s the deal ->  If you’ve got a body, you’re ready for the beach.  Period.  Nobody is looking at you anyway – they’re all too busy sucking in their own stomachs.  Promise.  The whole point is to enjoy the scenery and the food and the people you’re with AT the beach.  Not to be worrying what you’ll look like in pictures.

We leave for the beach in just two weeks and I’m planning to LIVE IT UP!  I’m also planning on leaving any insecurities I might have at home.  I’ll be sporting a baby on my hip and a pink bikini on my body.  I might be skinnier than you.  I might be fatter than you.  I might look like a fool running after her kids on the sand.  I might forget to suck my gut in.  I might have cellulite that shows on my (very white) thighs.  I might just go running on the beach with double sports bras on and some short shorts.  Who knows!?!?

Milf on a Slip and Slide

No matter what, I’m going to have fun.  And as long as my body allows me to run and play and hop and be able to do all the things physically that I want it to do, I’ll be happy about that.  If you ask me, there’s nothing sexier than self confidence.  Why is this concept so hard for us women to grasp?!?  Ask any man and he’ll tell you – confidence goes a long way!  It just looks good on us.

I like myself.  And I like this body.  The one I have right this very second.  And that’s ok to say out loud.

I’m totally beach body ready. 

Are YOU?

splendid…lindsay