Day 3 of my 21 day diet challenge

Hello day three…it looks like it may be hungry one as I woke up hungry today!

Determined not to venture of track though, I popped Lacie in her running buggy (read my review on the Out ‘n’ About Nipper Sport V4 here) and went out for an hour run before breakfast. There’s a park about 10 minutes from our house, so I walked there as part of my warm up and the set my timer to three minutes running & 30 seconds rest. I did this 10 times before walking back home again. It took about an hour and according to my heart rate monitor I burnt 500 calories.

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When I got home I had a Protein shake with 1/2 a banana followed by some sourdough bread with almond butter. That certainly knocked the hunger pangs on the head and the combination of protein, carbs & good fats helped my recovery too.

For lunch I had Tomato soup followed by a chicken breast with courgette noodles marinated in homemade pesto made from spinach, avocado, basil & pine nuts and then a apple mid afternoon and a sugar free lolly….it was either that or something extra naughty. I always struggle in the afternoons with cravings!

I always go to the gym on Thursday nights too, so as soon as Lacie was in bed I ventured to my local Virgin Active.
I always run there. It takes 8 minutes, which is perfect for my warm up.
I then did 20 glute raises and 20 deadbugs to switch on my core, followed by 20 Kettlebell lunges holding a 12kg Kettlebell to work my lower body. I did this five times, and not only were my legs burning but my heart rate was nice and high too. This is the strength phase of my workout.

To finish off, I did a nasty met-con finisher, where I did 150 Russian Kettlebell swings using a 12kg Kettlebell. I didn’t however just do 150 straight off. I did as many as I could in a minute, then did 10 jumping lunges and did another load of swings until my buzzer went off. Basically on the minute every minute I did my jumping lunges, then carried on doing my Kettlebell swings inbetween.
The whole thing took me 6 1/2 minutes – it was horrible. The first time I did this though it took me 11 minutes so I’m definitely getting fitter!

I then finished off with some tricep dips and side planks and walked home. I usually run but my legs refused!

When I got home I had a nice hot bath with my favourite Liquid Yoga bath soak followed by a pot of CO YO mixed with some lemon juice and lemon zest. It reminds me of lemon meringue pie…and is a perfect post without treat.

So, I’ve had another great day. I’ve eaten around 1500 calories again but burnt 500 during my run and 400 at the gym – leaving me well under my calorie allowance. I think I may be hungry again tomorrow so will plan a nice big breakfast. I’m thinking protein pancakes! Yum!

Day two…my 21 day challenge

So today is my rest day. I usually have clients but as its half term I had the day off so I’ve been chasing after Lacie all day and spending quality time with her.

After a high protein breakfast (I usually grab a protein bar or some eggs) I took her swimming at Virgin Active and then had coffee (sparking water) in their gorgeous community cafe with my swimming buddies and babies. They slept, we chatted. Perfect!

It was then home around midday and I had homemade tomato soup with chicken pieces on the side followed by a handful of almonds…I always buy pre-cooked sandwich chicken from Waitrose, as its easy to pick at, while I prepare Lacie’s food.

We then went to soft play with my nephews for a few hours then I munched an apple in the car to my hair appointment.

I then rushed back to bathe the babe and have salmon with veggies for dinner before seeing a regular client. She had a fab session. We did three exercises back to back followed by three minutes of cardio. We did three rounds of this then finished with abs and boxing. She was totally exhausted – in a good way of course!

I was hungry when I’m came back from PT so had a frozen banana with almond butter and some lemon in warm water to take the edge off.

Again I stuck to around 1400 calories today, had lots of water, stayed active and I’m hoping to get an early night. Before I hit that hay though I must watch The Apprentice! You’ve got to love a bit of Lord Sugar after a crazy day!

Roll on day three. So far, so good!

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21 day fitness and diet challenge

Ok, I’m now on a MISSION to get down to 58kg. Lacie is 9 months now, and I have my sisters wedding in about 4 weeks. I have a gorgeous dress to wear and I want to feel simply amazing!

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I’ve been hovering around 61kg for the last few months…it’s so annoying, so I’ve written myself a 21 day eating plan that I’m going to stick to and see if I can sort this out once & for all.

I started yesterday and day one went really well.

I did a met-con session in the morning based around 400m sprints & high rep (50 to be exact!) squats, press ups, deadbugs and back pulls and ate well too.

I had a high protein breakfast with a handful of almonds, some soup and chicken pieces for lunch, a Slender Blend protein shake and 1/2 banana with coconut milk  and then salmon and veggies for dinner. My whole day totalled around 1400 calories – not that I’m a big calorie counter but it’s good to check in every now and then as it’s easy to not realise how much you are eating!

Keep checking in to see how I’m getting on. I will be posting every day for 21 days….

New Mummy Must-have Supplements

I’m a sucker for supplements, especially now time is of the essence and I need to keep my energy levels up. I’ve taken certain supplements for a few years now and I’ve certainly seen an improvement in my energy levels and health.
Here are a few things I swear by.

MitoQ Molecule
This anti-oxidant has done wonders for my skin and energy levels. I have two a day at breakfast usually after the gym.
Researchers have found that they can help fight free radical damage that causes ageing and disease and they have also been recommended for use by those with Chronic Fatigue Syndrome, and whilst I don’t have this syndrome, I’m tired pretty much most of the time, so these pills have made me feel sharper and more patient – my husband is pleased with this!
MitoQ has also been associated with the studies of Alzheimer’s disease, Diabetes, Asthma, Liver Disease, Obesity and other diseases that are caused or enhanced by oxidative stress and can help provide natural energy and exercise endurance for your body.

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MitoQ Supplements are available from www.mitoq.co.uk from £79

USN Hyperlean Two-in-One
Morning workouts can be tough, especially if Lacie has been up and down throughout the night, but the fact is if I don’t go first thing I WON’T get it done! By the time the evening comes I just can’t be bothered. I get Lacie down about 7:30, do her bottles and food for the next day, then have dinner, and by then its game over.
To help me get in the zone, I sometimes need a pre-workout. I don’t drink coffee, so USN’s Hyperlean gets me going.
Not only does it taste like candyfloss (seriously!!), 1/2 a scoop in my water (they recommend one scoop but I’m a lightweight when it comes to caffeine) helps me push through my workout.
What I love about this stuff is that I always have an amazing workout even when I don’t fancy it and best of all it doesn’t make me feel jittery all day. I had to wait until I finished breast feeding to start having pre-workouts again, as I’m not sure how it affects your milk. Lacie doesn’t like sleeping as it is, so I didn’t want any caffeine or stimulants going into her system if I could help it. This was definitely worth the wait!

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USN Hyperlean Two-in-One is available from www.usn.co.uk from £37.99

Omega 3 Lion Heart Fish Oil
Fish Oil is one of the only supplements I take religiously throughout the year. I took it throughout my whole pregnancy and I’m sure it’s the reason why Lacie is super intelligent and so clued up – infact researchers  found that infants born to mothers with higher blood levels of the omega-3 fatty acid docosahexaenoic acid (DHA) at delivery had advanced levels of attention spans well into their second year of life. These infants were also two months ahead of those babies whose mothers had lower DHA levels. If that’s not a reason to take fish oil, then I don’t know what is!
My new favouite fish oil is Lion Heart Fish oil. It has the highest concentration of EPA & DHA in the UK, it’s the only British brand certified by the International Fish Oil Standards, which means it’s totally pure, fresh and clean, it’s in the natural triglyceride form which is much easier to digest and absorb, it’s made from small, oily fish rather than tuna or salmon, which are highly contaminated and it actually tastes ok too – I don’t have to hold my nose when taking it!
They do Fish oil for kids too, which Lacie will definitely be taking in the future.

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Omega 3 Lion Heart Fish Oil is avaliable from www.barebiology.com from £47.50

First Protein Whey Protein 
There are so many Protein brands on the market but what I love about First Protein is that one, it’s made from Grass Fed Whey, which is is free from genetically modified crops or growth hormones, and secondly that it’s sweetened with stevia and not artificial sweeteners like sucralose, aspartame, acesulfame potassium or saccharin.
I have the Neutral Back To The Basics Whey and add the Flavour Caps depending on what mood I’m in. My fav so far has to be the strawberry flavoured caps but the blueberry cheesecake flavour are pretty special and the chocolate too.
I love that I can change the flavour of my protein and I’m not committed to one flavour – there’s nothing worse than buying a bag of protein and getting bored with the flavour after a few weeks!
I tend to have a protein shake after my gym sessions to help recovery or mid-afternoon when I start to get tired and crave something sweet. Their selection of flavoured caps have definitely been a total lifesaver!

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First Protein BTTB Neutral Whey is available from https://www.firstprotein.co.uk from £17.99 and the flavoured caps from £3.50

Fisher-Price Smart Stages Train

The new Fisher-Price Smart Stages Train couldn’t have come at a better time for Lacie –  she’s on the move big time, and likes nothing more than chasing things – especially the hoover!

The train is aimed at babies six to 18 months – but even older kids seem to like it. My nephew for instance, is three and he plays with it on the stage 3 setting, which when you press the different shaped buttons it tells you to do different things, like jump like a frog or spin round and round like the wheels. It’s so entertaining to watch.

The train itself comes as three separate sections – a train and two carriages – with three animal figures, puppy, monkey and froggy who ride on board. The animals all rattle and are the perfect size for little hands – and mouths – she chews anything at the moment!

The best feature of the train is that you can set it to move. You press the chimney down, and then the motorised train toots off as it sings one of its sing-along songs – it’s actually not annoying in the slightest. The songs are catchy and cute!
Lacie got it straight away and knows exactly how to make it go forward, which is lovely to see. She grabs the chimney and gives it a bash as it flashes and goes forward.

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The train also boosts different shaped buttons to help introduce colours and numbers. There are also three stages of play – each activated by sliding a switch. This enables the train to grow with your baby and has something for every stage; Stage 1 is aimed at babies six months plus, stage 2, 12 months plus and stage 3, 18 months plus. Each stage is designed to keep Lacie amused and learning, as it sings the alphabet, counts from 1-10 and sings about the colours of the rainbow.

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The Smart Stages Train definitely encourages curiosity and gives plenty of stimulation; from the twisting wheels, to the sliding ladybug, the ABC spinner, the number roller and the clacker beads, Lacie finds something new to play with every time she picks it up.

I have a feeling this train is here to stay! Send batteries….

RRP £34.99; www.argos.co.uk

Aptaclub Quiz – We answer all your pregnancy nutrition questions.

Thanks to everyone that entered the Nutribullet and Babybullet kit competition with Aptaclub. We selected one lucky winner last week and she has been notified – she is obviously estatic. The Nutribullet and Babybullet are both TOP products that can help you and your baby eat really healthily, even when time is tight!

For those who did enter the survey and answered all the questions on the questionnaire, you will probably agree, they were a little tough. They even got me thinking – which is great. You can’t know everything!

So here are the answers. I hope you find all the information really handy. It’s so hard to know what to eat and what not to eat when you are pregnant – and if you are anything like me, you will be questionning everything that passes your lips!

Q1: How many extra calories do you need during pregnancy?
Answer: D (It depends on your stage of pregnancy). While your diet needs to be nutrient rich enough to support two people, you don’t need to eat enough for two. Through most of your pregnancy your calorie intake should be the same as it was before you were pregnant, but once you reach the third trimester (from 27 weeks) you will need around an extra 200 calories a day.

Q2: Which supplement(s) are recommended during pregnancy? 
Answer: B (Folic Acid) & D (Vitamin D). Experts recommend you should take supplements of folic acid and vitamin D during pregnancy, as you are unlikely to get enough from diet alone. The best source of vitamin D is the sun, but in the UK deficiency is not uncommon. Multi vitamins designed for pregnancy will contain the right levels of these two nutrients, plus many more. You should not take supplements containing vitamin A while you are pregnant.

Q3:  Iron is an essential nutrient for you and your baby’s health, but if your iron level was adequate prior to conception, how much do you need every day?
Answer: B (14.8 mg – the same as before you were pregnant) – perhaps surprisingly, if your iron stores were adequate when you conceived then your recommended intake remains the same during pregnancy. However, it is a critical nutrient, supporting your baby’s brain and muscle development, as well as your own health and immune system, so make sure you get enough.

Q4:  The best source of vitamin D is the sun, but it is also present in a few foods. Select the food(s) containing vitamin D from the list below.
Answer: A (salmon) & D (Mushrooms) – Oily fish, particularly wild salmon is the best food source of vitamin D, but it is also found in smaller quantities in mushrooms, especially shiitake, and eggs. In the UK deficiency is not uncommon, so a supplement is recommended during pregnancy.

Q5:  Omega 3 is an essential fatty acid that is important to the healthy development of your baby during pregnancy and beyond. What role does it play? Select all that apply.
Answer: All of the above. The evidence supporting the importance of Omega 3 to early life nutrition is growing all the time. The only way to get omega 3 is through diet and oily fish is the best source.

Q6:  Calcium is an essential nutrient to build your developing baby’s bones and teeth, as well supporting your own bone health. But which of these good sources of calcium are safe to eat in pregnancy? Select all that apply.
Answer: A (cheddar), B(Stilton) & C(Mozzarella) – all of these cheeses are safe to eat in pregnancy. You need to be cautious with soft and/or mould ripened cheese such as Camembert, because they may contain listeria. They can still be eaten, but only if they cooked thoroughly.

Q7:  Vitamin A is stored by our bodies in our fat cells and liver. How much vitamin A do you need per day when pregnant?
Answer: C (1000 mcg – you need more than usual to support your growing baby) – you may be surprised to discover that your requirements for vitamin A actually go up during pregnancy, although you do have to be very careful not to have too much! Vitamin A is essential to your baby’s eye development, but a well balanced diet should provide all that you need. Avoid liver and supplements containing vitamin A, such cod liver oil, because the levels could be too high.

Q8: The long terms benefits of Omega 3 to future health are still being studied. What are the potential benefits to your baby? Select all that apply.
Answer: All of the above. The evidence to support the importance of Omega 3 on long-term health is growing all the time. The only way to get omega 3 is through diet and oily fish is the best source.

Q9:  Nutrient-dense fish and seafood are excellent sources of vitamins and minerals.  But which of these are safe to eat in pregnancy? Select all that apply.
Answer: All of the above – prawns and mussels are safe to eat in pregnancy as long as they are thoroughly cooked.  Fresh tuna should also be well cooked and limited to two portions a week, because of mercury levels.

Q10:  Iodine is essential to thyroid health and also supports your baby’s brain development. Pregnant women need 250ug a day. But which foods are good sources? Select all that apply.
Answer: A (Prawns) & B (Milk) – milk and dairy are good sources of iodine, as are prawns and white fish.  Vegans may want to consider talking to a health care professional about iodine supplements.

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New mums – this is for you! Cherish Every Moment!

I’ve just been reading a few blogs and searching the web as my gorgeous girl sleeps and came across this! I thought I would share it – It’s my new screen saver and rang so true in my mind, especially after a few tough nights of late. Yes as new mums, there are good days and bad days and days where you think – Jeez I just want a quiet bath in peace. We are all human after all!
Life is short and it’s true that time goes so fast, so if you’ve have a bad night, been nutted in the head (yes I currently have a black eye!) or have a teething baby that won’t settle, then live in the moment and try to attend both of your needs. Whether that’s a nap together, popping your baby in your bed at night or putting them in the carrier and going for a nice walk. Cherish your baby and remember each day is a gift!

Enjoy!

Dear Mamas
Cherish each and every moment for today in the most important of your life right here, right now.
We are not promised tomorrow.
But, by tomorrow, they will be a bit older and you will never have this exact moment in time with them again.
Each day is a gift.
Slow down and take time to sink in every smile, laugh, cry and sleepless night.
For you won’t have this moment with them tomorrow…..

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Aptaclub Quiz – win a Nutribullet kit and a Babybullet kit worth £200!

I’m a huge fan and advocate of nutrition for health and wellness, especially when it comes to fertility, the recovery after your birth and feeding your baby. I’m a great example that you can positively influence your health through your diet before and during pregnancy. I’ve also discovered through feeding Lacie the right things from the word go, that what you feed your baby can make a huge difference to their mood, energy and development – which is why I LOVE the new Aptaclub website.

The infant nutrition company has designed this helpful website to give you all the nutrition advice and expertise you need to help you make the right decisions to support your pregnancy and baby’s development at every stage. Whether you’re trying to feed your growing fetus the best foods possible, you’re breastfeeding, bottle-feeding or weaning, there is an extensive range of features to help you along the way as well as videos and experts on hand 24-hours a day to answer all your nutrition questions.

So my question to you is how much do you really know about nutrition in pregnancy? For example did you know that you don’t need any additional calories when pregnant until you reach 27 weeks? Me either! Eating for two – I don’t think so!

Here’s the quiz – it will literally take a few minutes of your time, and once you’re done you will automatically be entered into a draw to win a Nutribullet and a Babybullet kit, so both you and your baby can eat healthy food without the fuss!

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The Nutribullet is perfect for making smoothies and soups, as it completely breaks down your food and mixes it together without losing any nutrients.

The Babybullet kit  includes 1x Power Base, 1x Cross Blade, 1x Flat Blade, 1x Batch Bowl, 2x Short Cups, 2x Stay-fresh Re-sealable Lids, 1x Spatula, 2x Batch Trays, 2x Batch Tray Lids, 6x Date Dial Storage Cups, 1x Storage Tray, 1x User Manual & Cook Book, 1x Pocket Nutritionist

The Babybullet kit includes 1x Power Base, 1x Cross Blade, 1x Flat Blade, 1x Batch Bowl, 2x Short Cups, 2x Stay-fresh Re-sealable Lids, 1x Spatula, 2x Batch Trays, 2x Batch Tray Lids, 6x Date Dial Storage Cups, 1x Storage Tray, 1x User Manual & Cook Book, 1x Pocket Nutritionist

Enjoy the quiz and I hope you learn something new. I certainly did!

https://www.surveymonkey.com/s/pregnancynutritionfitnessandthebump

Fisher-Price Discover Your Way

As you will know from previous posts, me  & Lacie are huge fans of Fisher-Price. She’s had toys from them right from the word go, which have helped her develop and have kept her entertained no matter what age.

Now the leading infant and pre-school brand, has launched ‘Discover Your Way’, a celebration of all the wonderful and different ways that children like to play helping them to develop happily at their own natural pace.

The leading toy company knows that children are happiest developing at their own natural pace, creating products perfectly designed to feed children’s natural curiosity, encourage exploration, stimulate imagination and facilitate discovery through play, to help babies learn and grow their way – that’s what I love about Fisher-Price toys, they evolve with your baby and at their own pace!
I love how I can leave Lacie on her own to play sometimes whilst I make the dinner or heat her bottles – I’m always so surprised by how engrossed she is in just one toy and how much she already knows instinctively about how it works and what things to press and pull. These babies are too clever!

Take the Laugh & Learn® Puppy’s Smart Stages for instance. The 50+ sing-along songs, tunes & phrases helps Lacie pick up new words, while the sounds help spark her curiosity. The motorized train also encourages her to crawl-along after the train (she is soooo nearly there!) and the slider ladybug, ABC spinner, number roller and clacker beads keeps her hands and brain busy – they all do different things, so she never gets bored.
Their toys are definitely all about helping her to figure things out for herself; Playing her own way and at her own pace.

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Have you checked out the new Fisher-Price Discovery Your Way TV Advert also? I am loving it. These moments in a baby’s life are special and the advert totally portrays how curious and clever these little human beings are. Put a toy in front of them and just watch how they explore it and spend hours playing with it….you can almost hear their little minds ticking. It’s lovely!

Pregnancy fitness: 3rd trimester cardio

Even though you probably felt a bit like superwomen in your second trimester, you now may find yourself waking up slightly tried and losing energy as the day goes on. I know I certainly did. You’re also find that moving around isn’t as easy as it was and everything takes that little bit longer. The reason for this is that you’re baby is probably around 14 inches now (in your seventh month) and weighing around two to four pounds. Your breasts will also be around two pounds heavier and your uterus will be putting pressure on all your internal organs, including your diaphragm and lungs, causing shortness of breath. My bump really popped out at this stage and I felt HUGE! Staying active is vital though. I really noticed the difference at pregnancy groups – some of my in-active friends had constant back pains, found it difficult to walk for too long and even sit of too long. I didn’t really have any of this – and I certainly put it down to staying active as much as possible! 

Things to remember
During your third trimester your mobility may be limited, thanks to your growing bump and possibly water retention, and there’s no doubt that you will fatigue more easily. With that in mind, you can still safely participate in a 30-minute workout at least four days a week in order to maintain a good base of fitness and mental sanity.

One thing I would highly recommend in your third trimester is regular swimming sessions. The hardest part is probably putting on your swimsuit – but once it’s on and you’re in the water, you’re forget that you’re pregnant as the water supports your joints, provides buoyancy to your bump and supports your bodyweight. It will also keep your core temperature cool as you exercise, and work your heart as well as your arm and leg muscles.

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What stroke?
While the front crawl is still fine in your third trimester, the breaststroke will probably be most comfortable because your tummy will hang below you and the arm and leg movements are great for strengthening your back, chest, hips and bottom. It’s great for helping pregnancy posture too (you may have noticed your shoulders rounding and you get a slight hunch in your upper back). Breaststroke will stretch your chest muscles out and strengthen and shorten the back muscles that tend to overstretch during pregnancy.

Just be careful that you don’t work your legs too aggressively. Relaxin, the hormone that is will be circulating the body and working on making your joints more flexible, especially the pelvis will now be at its peak in your body, meaning you don’t have to do a lot to overstretch and cause a strain or muscle tear. Forcefully kicking your legs can strain the hip joints and ligaments because the public bone will already be starting to separate in preparation for labor. You don’t want to force the situation, which will lead to lower back, pelvis and hip pain.

How to fuel your swim
Complex carbs like wholegrains, oats, fruits and vegetables are ideal for getting your energy levels stable before and after your swim. At this stage you’ll also want to be getting sufficient calcium from calcium-rich foods like dark leafy greens, almonds and sardines – yes these are all just as good as milk!

Your pregnant body will also be leaching calcium from your bones to support the growth of your baby, so make sure you’re getting around three servings of quality calcium foods every day. Also make sure you stay well hydrated. It’s easy to forget to drink when in the pool but you can still get dehydrated, which is dangerous for you and your baby and will only add to your fatigue. Always leave a bottle of cool water at the side of the pool that you can sip from regularly, and make sure you drink a small glass before and after your session too.

Don’t forget!
As always, make sure you get the go-ahead from your doctor before you start exercising and listen to your body. If it doesn’t feel right then stop.