There are some fantastic fast workout and nutrition options that are based on good science. No gimmicks or crazy pills, just hard, efficient work, and whole food nutrition!
Join me in the REVOLUTION! I'll be there with you every step of the way!
Tuesday, June 3, 2014
A NEW DEMENSION
I've been of the air for a while due to making an international move. BUT I am so excited to announce a new dimension to Abbey Ward Lifestyle Solutions!
There are some fantastic fast workout and nutrition options that are based on good science. No gimmicks or crazy pills, just hard, efficient work, and whole food nutrition!
Join me in the REVOLUTION! I'll be there with you every step of the way!
There are some fantastic fast workout and nutrition options that are based on good science. No gimmicks or crazy pills, just hard, efficient work, and whole food nutrition!
Join me in the REVOLUTION! I'll be there with you every step of the way!
Wednesday, February 26, 2014
WORK it Out!!!
So... I did this workout this morning! It was great! I wanted to workout alone ( I have a little guy) so I waited until his morning nap. I took the monitor outside with me on the front porch. I did the running portion on the street out front just a small stretch back and forth so I could check up on the monitor every now and then. I also added a twist to my lunges and did them from a step.
Moms! I don't have fancy equipment or a gym membership. I do everything from home. If it's cold or rainy where you are try running the stairs in your house, jumping rope, mountain climbers or jumping jacks or a combination of each. The workout takes 30 minutes and you'll feel great and still have time to shower and fold some clothes while the little one is napping :)
Thursday, February 20, 2014
Post baby circuit
Video numero UNO…quick circuit to start your day.
CARDIO:
5 min walk
10 min (1 min sprint (or power walk); 1 min walk)
5 min walk/jog cool down
CIRCUIT:
5 exercises 3 rounds
50 sec on and 10 sec rest
1. Frog jumps
2. V-ups
3. Kick series
4. Mountain climbers
5. Single arm shoulder press; side crunch
Tuesday, February 18, 2014
Reality
So…I'm human too. I have all the knowledge in the world to get my body back to pre-baby weight but there are always those pesky few things that are in the way. I too battle self-hate, negative del-talk, coming up with excuses for sabotaging my diet, not exercising as much as I should…the list goes on and on…I'm human too.
So I'm here to give you the skinny on getting skinny. Listen, you can try all the products you want an?d they might work, but most likely not. You still have to put in the daily grind and watch what goes into your mouth. So you might as well just keep your money and invest it in a healthy lifestyle change involving good diet and an exercise regimen. One size does not fit all, and calories in and calories out is not necessarily the magic equation to weight loss. Weight loss is work, it's a commitment, it takes dedication and motivation. I have to continuously tell myself this. No…I'm not one of those stick thin fitness gurus, I'm just a normal looking woman, who just had a baby and now I need to reshape my post-baby body. I've always been a little on the muscular side, slightly stalky, and I gain weight in the blink of an eye if I don't eat mindfully and participate in regular exercise. I was able to mitigate excessive weight gain during my pregnancy. I gained about 30 lbs, which is healthy weight gain for pregnancy, textbook really. On average I'm 5'5" and about 150 lbs, muscular looking, and a little on the curvy side. 150 is where my body seems to feel most comfortable. Every one has a natural weight. A weight that takes dedication, but not too much rigidity. Something that isn't necessarily effortless, but a weight that is not to difficult to maintain. This is the weight that you should strive for. Think of a time in your life, where you felt this way and try to recreate that.
Seriously though, weight is something that constantly crosses my mind, so I'm telling you your not alone. It's a struggle or a challenge each day. I have to set intentions, and meal plan, and make sure I don't put myself in compromising situations. You need support, and scheduling, preparedness. It will always be work for some people and that's just how it goes. Once we can accept ourselves is when the balance will be obtained. Understand your body is the only one like it. It has it's own way of losing weight and gaining weight. Experiment with different portions of carbs, fats, and proteins. Eventually you'll find that perfect formula for YOU!
You can start with the information that I post, most of it has some benefit for all people (i.e. fruits and veggies, and exercise). But perhaps begin to journal your feelings and physical changes after food consumption and you'll find out what works best for YOU! But SERIOUSLY, save your money and your health and just stay away from all that crazy weight loss stuff on the market, you'll thank yourself years from now.
So I'm here to give you the skinny on getting skinny. Listen, you can try all the products you want an?d they might work, but most likely not. You still have to put in the daily grind and watch what goes into your mouth. So you might as well just keep your money and invest it in a healthy lifestyle change involving good diet and an exercise regimen. One size does not fit all, and calories in and calories out is not necessarily the magic equation to weight loss. Weight loss is work, it's a commitment, it takes dedication and motivation. I have to continuously tell myself this. No…I'm not one of those stick thin fitness gurus, I'm just a normal looking woman, who just had a baby and now I need to reshape my post-baby body. I've always been a little on the muscular side, slightly stalky, and I gain weight in the blink of an eye if I don't eat mindfully and participate in regular exercise. I was able to mitigate excessive weight gain during my pregnancy. I gained about 30 lbs, which is healthy weight gain for pregnancy, textbook really. On average I'm 5'5" and about 150 lbs, muscular looking, and a little on the curvy side. 150 is where my body seems to feel most comfortable. Every one has a natural weight. A weight that takes dedication, but not too much rigidity. Something that isn't necessarily effortless, but a weight that is not to difficult to maintain. This is the weight that you should strive for. Think of a time in your life, where you felt this way and try to recreate that.
Seriously though, weight is something that constantly crosses my mind, so I'm telling you your not alone. It's a struggle or a challenge each day. I have to set intentions, and meal plan, and make sure I don't put myself in compromising situations. You need support, and scheduling, preparedness. It will always be work for some people and that's just how it goes. Once we can accept ourselves is when the balance will be obtained. Understand your body is the only one like it. It has it's own way of losing weight and gaining weight. Experiment with different portions of carbs, fats, and proteins. Eventually you'll find that perfect formula for YOU!
You can start with the information that I post, most of it has some benefit for all people (i.e. fruits and veggies, and exercise). But perhaps begin to journal your feelings and physical changes after food consumption and you'll find out what works best for YOU! But SERIOUSLY, save your money and your health and just stay away from all that crazy weight loss stuff on the market, you'll thank yourself years from now.
Thursday, February 6, 2014
Tuesday, January 28, 2014
Saturday, January 25, 2014
Support our VETS!
Washington wants to decrease veterans benefits. Sign the petition to supports our Nation's backbone.
Check out this link and others at Change.org, and support causes you believe in.
Check out this link and others at Change.org, and support causes you believe in.
Wednesday, January 22, 2014
Roasted Veggie Tacos
Corn tortillas
Peppers (your choice spicy, mild or sweet)
Onions
Mushrooms
Avocado
Olive oil
Taco seasoning
Turn oven on broil. Chop veggies. Place veggies on a baking sheet and drizzle with olive oil. Sprinkle with taco seasoning (MSG-Free). Place baking sheet in the oven until desired roasty-ness. Slice avocado or make your own guac and spread on warm tortilla…YUM!
Peppers (your choice spicy, mild or sweet)
Onions
Mushrooms
Avocado
Olive oil
Taco seasoning
Turn oven on broil. Chop veggies. Place veggies on a baking sheet and drizzle with olive oil. Sprinkle with taco seasoning (MSG-Free). Place baking sheet in the oven until desired roasty-ness. Slice avocado or make your own guac and spread on warm tortilla…YUM!
Tuesday, January 21, 2014
Baby "Wait"
You are not ALONE!
I have degrees and certifications that give me all of the tools I need and more to be right back to preferred size. BUT baby weight is a "wait". If your nursing the weight will take longer to come off (CONTRARY to popular belief). YES, you lose the initial weight faster because the hormones that are release during lactation help return the uterus to its normal size. Once that's done, you'll most likely be at a weight loss stalemate. YUCK!
BUT, all you can do is accept it. This reality has been hard for me. You can reduce calorie intake quite a bit, but you must remember that your body is producing food for another person. Even for those that are not nursing, remember that it took 9 months to put the weight on, SO it could take 9 months to take the weight off. Just remind yourself that slow steady weight loss is permanent weight loss. Weight loss is a journey not just a quick trip.
This weight loss has been one of the hardest weight loss experiences that I have had. My rule of thumb is to try to not become fixated on a number, but rather how you look in the mirror. This is easier said than done, YES, even for me. I'm not a super skinny girl to begin with, so this journey has been, and is right now at this moment, a difficult journey for me. Not to mention the pressure of not having seen my husband for 9 months (he's been in Afghanistan serving our country). So I'll share with you what all the "old pros" (shout out to Mom) have been telling me, "take it easy on yourself, you just had a baby". I mean seriously, think about it. Your body just made a human being! And is feeding one! CRAZY!
So…when tackling the baby weight, remember it will be a WAIT. Set realistic goals, don't compare yourself to others, eat healthfully, drink water, and try to be active (I don't mean hours at the gym, just plop the little one in the stroller and get out for a bit).
Live well
I have degrees and certifications that give me all of the tools I need and more to be right back to preferred size. BUT baby weight is a "wait". If your nursing the weight will take longer to come off (CONTRARY to popular belief). YES, you lose the initial weight faster because the hormones that are release during lactation help return the uterus to its normal size. Once that's done, you'll most likely be at a weight loss stalemate. YUCK!
BUT, all you can do is accept it. This reality has been hard for me. You can reduce calorie intake quite a bit, but you must remember that your body is producing food for another person. Even for those that are not nursing, remember that it took 9 months to put the weight on, SO it could take 9 months to take the weight off. Just remind yourself that slow steady weight loss is permanent weight loss. Weight loss is a journey not just a quick trip.
This weight loss has been one of the hardest weight loss experiences that I have had. My rule of thumb is to try to not become fixated on a number, but rather how you look in the mirror. This is easier said than done, YES, even for me. I'm not a super skinny girl to begin with, so this journey has been, and is right now at this moment, a difficult journey for me. Not to mention the pressure of not having seen my husband for 9 months (he's been in Afghanistan serving our country). So I'll share with you what all the "old pros" (shout out to Mom) have been telling me, "take it easy on yourself, you just had a baby". I mean seriously, think about it. Your body just made a human being! And is feeding one! CRAZY!
So…when tackling the baby weight, remember it will be a WAIT. Set realistic goals, don't compare yourself to others, eat healthfully, drink water, and try to be active (I don't mean hours at the gym, just plop the little one in the stroller and get out for a bit).
Live well
Sunday, January 12, 2014
It's All About the Liver
The answer to all of your health concerns may be in your liver. Unwanted weight gain, difficult weight loss, those unsightly fat stores, headaches, allergies and much much more can all be associated with the liver. The liver in conjunction with your kidneys, acts as a major filter for EVERYTHING that you put in your body! When the liver is bombarded with toxins, it begins to store them along with fat and other unwanted micro and macronutrients. These toxins begin to fill up and and create a certain level of toxicity within the body. The pH level of the body become disrupted, the immune system slows, and the body enters a stress response causing you to hold onto excess weight, get headaches and feel just plain lousy.
So what can you do? Detox your liver! There is a spectrum of detox that you can participate in, anywhere from a juice cleanse, to a whole foods reset, or simple begin adding liver supporting foods to your diet, and eliminating liver killers! Here are some things you can do EVERYDAY to support your liver:
- DRINK WATER! Try a cup of warm water with a squeeze of lemon in the morning for a great liver kick.
- Citrus fruits
- Eat more garlic
- Stock on those leafy greens
- Try cruciferous veggies (cauliflower, cabbage, artichokes, brussel sprouts)
- Pass on the red meat and pork
- Eat more apples
- Drink green tea
- Avocados
Give it a try…see what happens.
Live well!
So what can you do? Detox your liver! There is a spectrum of detox that you can participate in, anywhere from a juice cleanse, to a whole foods reset, or simple begin adding liver supporting foods to your diet, and eliminating liver killers! Here are some things you can do EVERYDAY to support your liver:
- DRINK WATER! Try a cup of warm water with a squeeze of lemon in the morning for a great liver kick.
- Citrus fruits
- Eat more garlic
- Stock on those leafy greens
- Try cruciferous veggies (cauliflower, cabbage, artichokes, brussel sprouts)
- Pass on the red meat and pork
- Eat more apples
- Drink green tea
- Avocados
Give it a try…see what happens.
Live well!
Tuesday, January 7, 2014
Always Be True
You have to find an outlet. Don't let what other people think of you or what they want you to do cause stress... Just be true to yourself. That's all that matters.
Sunday, January 5, 2014
Life After Birth: The First Days
OMG! Is all I can really say. I was on an endorphin high for what felt like days. The hospital was nice because there were a lot of nurses to help but it was also a pain in the behind because someone was walking in every 30 minutes. Can a woman get some sleep after she has a baby?!?! And take my advice on this one…if they offer you pain killers, just take them in case. I didn't and the day after I left the hospital I had some serious pain break through, yikes! I am a firm believer in holistic approaches to health, but my holistic is realistic. Medicine is so advanced today, so use its advances within reason. A little bit of pain killers here and there won't hurt, and new mammas need sleep and energy.
I felt like a zombie for days, weeks, months even. I decided to nurse, so about week three my baby was hysterical. Nothing I did would make him stop crying. So I dove into my La Leche League, The Womanly Art of Breastfeeding and decided that it might be food sensitivities, and calling the pediatrician and every lactation specialist I could get a hold of. I eliminated dairy products and eggs from my diet. It took about a week and the little guy was feeling some relief. Oh and gripe water too! Gripe water and Ergobaby were my life savers!
Once this subsided I started having nursing issues. I've had everything short of mastitis that can go wrong with nursing that one woman can have…milk blisters, clogged ducts, yeast infections, and yes, postpartum. Don't be ashamed. Its real! You don't have to be institutional for postpartum to be real. Any sort of persistent ill feelings, depression, or abnormal levels of anxiety. Get help, you won't regret it! Now that I've been on my treatment for postpartum everything is so much better! Oh and did I mention that my baby wasn't napping and wanted to be held all day. And when I say all day, I literally mean, ALL DAY. Then I learned that breastfed babies have higher levels of attachment during the first months. SO now that everything is under control, things are so much better! He's napping now and I feel like I'm getting my life back. I feel excited about the new chapter opening in my life and am very much in love with my new little man!
I felt like a zombie for days, weeks, months even. I decided to nurse, so about week three my baby was hysterical. Nothing I did would make him stop crying. So I dove into my La Leche League, The Womanly Art of Breastfeeding and decided that it might be food sensitivities, and calling the pediatrician and every lactation specialist I could get a hold of. I eliminated dairy products and eggs from my diet. It took about a week and the little guy was feeling some relief. Oh and gripe water too! Gripe water and Ergobaby were my life savers!
Once this subsided I started having nursing issues. I've had everything short of mastitis that can go wrong with nursing that one woman can have…milk blisters, clogged ducts, yeast infections, and yes, postpartum. Don't be ashamed. Its real! You don't have to be institutional for postpartum to be real. Any sort of persistent ill feelings, depression, or abnormal levels of anxiety. Get help, you won't regret it! Now that I've been on my treatment for postpartum everything is so much better! Oh and did I mention that my baby wasn't napping and wanted to be held all day. And when I say all day, I literally mean, ALL DAY. Then I learned that breastfed babies have higher levels of attachment during the first months. SO now that everything is under control, things are so much better! He's napping now and I feel like I'm getting my life back. I feel excited about the new chapter opening in my life and am very much in love with my new little man!
Saturday, January 4, 2014
Friday, January 3, 2014
Life After Birth: Labor & Delivery
So there I was a couple of days past my due date and the contractions started. I didn't feel that common wrap around tightening in my abdomen (every one's experience is different ALWAYS remember this). My contractions felt more like an intense menstrual cramp. As this sort of thing usually goes they grew closer and closer together. I labored great portion at home. Once at the hospital I waited a few hours in a holding room awaiting admission (I wasn't dilated enough). This is when the nausea and other bowel type movements began (I'll spare you the details on that one). By the time I had been admitted I had thrown up all of my dinner and all of my lunch and it just kept coming. There was no rest for once the contractions stopped it was time to vomit again. In the mean time I kept telling myself that I was gonna do this thing without any drugs. I mean come on…women had been doing this sort of thing for thousands of years right? If they could do it, I could do it. My mother, who had 4 children without drugs was standing by my side along with my mother-in-law the whole time. For all intents and purposes I'm a single mom right now (my husband is in Afghanistan and was unable to be there for the birth). I could see them looking at me and thinking that I should just get the drugs. I demanded on holding off. There was no pressure from them, and all I could think about was wanting to be tough. Then the largest vomit and other things that I shall not mention happened. That was it for me. That was the straw that broke the camels back, and I decided that I needed the drugs just for a little bit of relief. It's really true what they say, you never know what it will be like until your there laboring. I got over the complex of what people would think if I got an epidural. Once I got it, it really gave me a lot of relief from everything. I was able to save my energy for the big finale, it only took 20 minutes of pushing and my little man was here. To clear up an misconceptions of epidurals, I was able to feel him moving into position in the birth canal, the crowning and all that fun jazz. I wouldn't have changed anything. Yes there are risks, as with anything, but be sure you go with your instincts, and you don't need to be a hero. My little guy was a healthy 8 pounds 2 ounces at birth. He looked nice and pink and alert as ever and is doing great to this day!
Thursday, January 2, 2014
Life After Birth: The Pregnancy
So before I go talking about all the crazy things that go on in my everyday life now…I'll start from the beginning.
So I found out in January of 2013 that I was pregnant. It was scary at first. I felt like I knew from the very moment that it happened. Then when I looked at those two pink lines on the stick my whole life as I had known it flashed before my eyes, in a good way, if that makes sense. I was in the Army when I found out. A sergeant, Military Police to be exact. I was on staff duty that night (24 hour duty). I took the test at work, and when I saw the results I had to sit and let it soak in before I called my husband. This would mean a lot of things. I would need to get out of the Army or be okay with my child being in daycare at a very young age. How was I going to finish my graduate work? Not to mention we're stationed in Germany and my husband was preparing for his fifth deployment, third one to Afghanistan (we me in Afghanistan on our last deployment). Up until this point we'd spent more time apart than together in our young marriage. And I would have to deal with transitioning to military spouse life (calling all female vets and military spouses). And I couldn't even begin to think about finances, or what was about to happen to my body! I loved being pregnant and was beyond excited to become a mother and begin a family with my wonderful gi-joe husband :), but if anyone tells you that they're not scared a little when they find out they're pregnant for the first time they're lying!
My life was about to change drastically. I felt great for the first eight weeks or so, and then was placed on light duty due to a hematoma in my uterus (made miscarriage a risk). During this time the Army decided that they wanted to keep working me to the bone and I had I just about had it. Working on the weekends, and pulling three 24-hour duty shifts a week…NO THANKS! Not to mention the morning, rather the all day sickness started to set in. About the only thing that helped for me was fruit and ginger tea. Nothing sounded good, I couldn't even look at food! Once that subsided the deep fatigue of the first trimester set in. I just wanted to sleep ALL day! And then came the weeping, and it never really goes away, it gets even worse once you have your baby! But I'll talk about that in the next segment, Life After Birth: Labor and Delivery.
I loved being pregnant, not sure where the GLOW part comes from, because I just got cellulite in places I didn't even know existed, and I only gained 30 pounds, but it was great! Soak it up, because it's the last time you'll be pregnant without another little one running around :). A lot of crazy things happen while your pregnant, you just have to embrace it lol. The sickness can come back in the last trimester too.
The best thing to do during this time is eat a diet rich in fruits and vegetables, and safe fishes such as salmon, DRINK LOTS OF WATER, and participate in light exercise. Each of these lifestyle changes will aide in your labor and delivery immensely, as well as produce a healthy and happy baby :). It's really as simple as that. No crazy exercise, gentle walks and yoga are all you need :). Fight the cravings (I didn't have them really) by eating a balanced diet. Often times your body craves nutrients that it's not receiving. Also, make sure that you don't compare your pregnancy to anyone else's. Each pregnancy is its own unique journey. As personalized as the little body that is being made inside :). Just sit back, relax, and enjoy the miracle of life.
So I found out in January of 2013 that I was pregnant. It was scary at first. I felt like I knew from the very moment that it happened. Then when I looked at those two pink lines on the stick my whole life as I had known it flashed before my eyes, in a good way, if that makes sense. I was in the Army when I found out. A sergeant, Military Police to be exact. I was on staff duty that night (24 hour duty). I took the test at work, and when I saw the results I had to sit and let it soak in before I called my husband. This would mean a lot of things. I would need to get out of the Army or be okay with my child being in daycare at a very young age. How was I going to finish my graduate work? Not to mention we're stationed in Germany and my husband was preparing for his fifth deployment, third one to Afghanistan (we me in Afghanistan on our last deployment). Up until this point we'd spent more time apart than together in our young marriage. And I would have to deal with transitioning to military spouse life (calling all female vets and military spouses). And I couldn't even begin to think about finances, or what was about to happen to my body! I loved being pregnant and was beyond excited to become a mother and begin a family with my wonderful gi-joe husband :), but if anyone tells you that they're not scared a little when they find out they're pregnant for the first time they're lying!
My life was about to change drastically. I felt great for the first eight weeks or so, and then was placed on light duty due to a hematoma in my uterus (made miscarriage a risk). During this time the Army decided that they wanted to keep working me to the bone and I had I just about had it. Working on the weekends, and pulling three 24-hour duty shifts a week…NO THANKS! Not to mention the morning, rather the all day sickness started to set in. About the only thing that helped for me was fruit and ginger tea. Nothing sounded good, I couldn't even look at food! Once that subsided the deep fatigue of the first trimester set in. I just wanted to sleep ALL day! And then came the weeping, and it never really goes away, it gets even worse once you have your baby! But I'll talk about that in the next segment, Life After Birth: Labor and Delivery.
I loved being pregnant, not sure where the GLOW part comes from, because I just got cellulite in places I didn't even know existed, and I only gained 30 pounds, but it was great! Soak it up, because it's the last time you'll be pregnant without another little one running around :). A lot of crazy things happen while your pregnant, you just have to embrace it lol. The sickness can come back in the last trimester too.
The best thing to do during this time is eat a diet rich in fruits and vegetables, and safe fishes such as salmon, DRINK LOTS OF WATER, and participate in light exercise. Each of these lifestyle changes will aide in your labor and delivery immensely, as well as produce a healthy and happy baby :). It's really as simple as that. No crazy exercise, gentle walks and yoga are all you need :). Fight the cravings (I didn't have them really) by eating a balanced diet. Often times your body craves nutrients that it's not receiving. Also, make sure that you don't compare your pregnancy to anyone else's. Each pregnancy is its own unique journey. As personalized as the little body that is being made inside :). Just sit back, relax, and enjoy the miracle of life.
Wednesday, January 1, 2014
I'm BACK
OK…I'm back! Had to take a short break to have a baby and finish my service in the United States Army.
I'm back with some great ideas racing through my brain…have to keep a pad and pen ready! I have a new vision for what I want this blog to be. I have spent the last five years in the Army, have found myself married to a military man, transitioning to mother, finishing up grad school, and starting my own business. I want to share with all of your the experiences I've had. I want to be real! Truly real. In this blog I plan to share my experiences as a first time mom giving birth to her baby while her husband is at war, transitioning back to civilian life as an Army veteran, making the most out of my military opportunities, all the no-so-talked about trials of motherhood, and my journey to self-actualization (always continuous). I want everyone out there who may be in the same situation to know that they are not alone. There are a lot of feelings and emotions, trials and tribulations that you can travel through in a lifetime, and I'm here to tell it all!
Not to mention I'm here to share my love of healthful living, both nutritionally, physically, spiritually, emotionally, and socially. Truly holistic. You can also follow me on Facebook!
My plan is to be here daily! See you soon!
Live well!
I'm back with some great ideas racing through my brain…have to keep a pad and pen ready! I have a new vision for what I want this blog to be. I have spent the last five years in the Army, have found myself married to a military man, transitioning to mother, finishing up grad school, and starting my own business. I want to share with all of your the experiences I've had. I want to be real! Truly real. In this blog I plan to share my experiences as a first time mom giving birth to her baby while her husband is at war, transitioning back to civilian life as an Army veteran, making the most out of my military opportunities, all the no-so-talked about trials of motherhood, and my journey to self-actualization (always continuous). I want everyone out there who may be in the same situation to know that they are not alone. There are a lot of feelings and emotions, trials and tribulations that you can travel through in a lifetime, and I'm here to tell it all!
Not to mention I'm here to share my love of healthful living, both nutritionally, physically, spiritually, emotionally, and socially. Truly holistic. You can also follow me on Facebook!
My plan is to be here daily! See you soon!
Live well!
Subscribe to:
Posts (Atom)