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!
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
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!
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.
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!
Saturday, January 4, 2014
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.
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