I'm Back!!

No I haven't fallen off the face of the earth (although in the last week there were a few days I wished I had).  I returned to work 2 weeks ago and the last week has been the week from hell!  I've had a baby boy that has decided he wants to wake up every hour and I've also had a little Miss 3 who has had temps and has also interrupted mummy's much needed sleep because the birds have been too noisy!!!  Needless to say this week has been a very loooong week and has certainly tested my patience and my positivity.  BUT no more woe is me and feeling sorry for myself - I know there are mummy's that are in a lot worse situations than me (hello my sister has 5 kids under the age of 6 - crazy?  I think so haha).   But on the positive I have FINALLY to work through my plateau and seen the scales drop again.  I had been at the same weight for nearly 2 months I think (I honestly am not as strict with weighing myself anymore) but since returning to work I've cleaned up my diet just that little bit more and I've managed to lose +1kg in that time.  I was probably eating clean about 70% of the time, but I've tweaked a few things and dug deep to find a bit more determination and I'm eating clean 80-90% of the time now.  Yes, I am human and I will admit to a glass of wine and a row of Cadbury chocolate this week but I've gotta say - I didn't really enjoy either as much as I used to!!!  Eating clean just feels so much better but until the little lightbulb goes off in your head, it ain't gonna happen. 
So over my next few blog entries I will share some of my new found 'Clean Eating Recipes' as one of my 2012 goals is to be more adventurous with food.  I've got to say though after trying a batch of Protein Pancakes this morning my husband really isn't sharing my enthusiasm lol.
So my first 'Clean Eating Recipe' for 2012 is a stuffed chicken breast.  Nothing too fancy, but considering I'm not really a big cook this was quite a big deal for me and I must say - I LOVED IT!!!  So here's my simple to follow recipe:

Mix together in a small bowl a tablespoon (or 2 if serving 2) of cottage cheese, a bit of grated carrot, diced onion, diced capsicum, spinach, garlic and salt and pepper if desired. 

Stuffing mix

Then cut your chicken down the middle and spoon mixture in.  Roll chicken in Almond meal (I used my super whiz Thermomix machine to mill my own almonds).  I then seared them on both sides in a hot fry pan and then baked in a moderate oven.  The chicken breasts I used were quite large so it took about 50 mins.  We had half a breast each and then had the leftovers today for lunch.  My husband didn't wasn't so keen on the whole cottage cheese and carrot combo so I stuffed his with a store bought pesto and a couple of thin slices of brie cheese - not quite as healthy but it was easy to do to keep us both happy.

The end result - served with a salad (or vegies)

I was quite surprised with how good it tasted.  The almond on the outside definately gave it that un-bland taste.  These will certainly be included in my regular meal planning.  And they're also something that I can prepare earlier in the day and leave in the fridge to just pop in the oven on a night I work. 

Well that's my first recipe and I will have more to come - including my Protein pancakes (will have to test a few different variations on that one though).  I would love to hear of any of your Clean Eating Recipes that are a favourite in your household.  Please feel free to post in the comments or you can email them to me at bh@behotpersonaltraining.com.au and I can share them on the blog for everyone to try (including myself). 

Make the commitment to make the change.

Happy New Year!!  I hope everyone had a happy and safe New Year.  I saw in the New Year kid-free (well until 4am lol) and it was great to have a night with hubby and a group of my most loved adults.  So the first blog for 2012 is the perfect time to run through some hints and tips on how to set your goals AND more importantly how to work towards them to make them happen.  If I lost 100g every time I had heard/read the new years resolution "I'm going to lose my baby weight", I would be one very skinny girl lol.  So this blog is aimed for all those mums who have set this as their new years resolution. 

I absolutely dislike the term "new years resolution".  I believe "goal setting" is a much more realistic and achievable approach to staying committed and motivated.  So I am going to run through the process of aiming for and achieving the goal of "losing my baby weight".  I'm going to use myself as an example as I still have 5kg to lose to get back to my pre-babyweight. 
When setting goals you need to be S.M.A.R.T about it.  I have covered this briefly before in previous blogs. 
S - Specific - make it specific, such as a number eg 65kg or to fit back into your fav pair of Pre-pregnancy jeans or to return to your pre-pregnancy weight (remember this WILL take time as your body and hormones have been through alot of stress and changes).
M - Measurable - using a number on the scales or a favourite article of clothing makes your goal measurable.
A - Achievable - DON'T SET YOURSELF UP FOR FAILURE!!  Make your goal achievable to keep you committed and motivated.  If you put on 20kg during your pregnancy and set the goal of being back to pre-pregnancy weight within 3 months, you're setting yourself up for potential failure.  Sure, some mums do drop their weight in weeks.  Others (like me) take months, and months, and months of bloody hard slog to lose it.  Remember also that if your goal is to lose your baby weight, there is one HUGE priority that needs to be considered.  That is your precious little bundle of joy, who on some days I can guarantee will test your commitment to your goal with lack of sleep, lack of time and lack of energy.  As a new mum you must take things slow and not put too much pressure on yourself as bub's priorities and your own health and well being needs to come first. 
R - Realistic - This comes under the same principles of achievable.  If you set the goal of being 50kg, but you haven't been 50kg since grade 10 and your pre-pregnancy weight was 60kg, you are not being realistic. 
T - Time frame - always select a time frame to achieve your goal by ie 4 weeks. 

First of all I'm going to break it down into short term and long term goals.  Short term is usually between 4 - 12 weeks and long term between 6 - 12 months (time frames can differ, this is just as a guide). 
SHORT TERM GOAL - Lose 2kg by my birthday (mid February).
LONG TERM GOAL - Lose 5kg by end of June (6 months) OR Fit into my "skinny skirt".  As I do a bit of weight training I know it will be hard for me to drop the numbers on the scales, and to be honest I don't care about the numbers.  But I know I will hit my goal when I can get back into my last pile of pre-pregnancy clothes.  And I'm being more realistic by having a goal of "clothing" as opposed to "scales" as I have not lost any weight on the scales for weeks now, but I know I have definately lost size and I'm happy with that. 

My "skinny skirt" which I have hanging up in a spot I see it numerous times a day

Setting the goal and time frame is the easy part.  You then need to set some plans in place to help achieve this.  If you don't PLAN, PLAN, PLAN you are setting yourself up for failure.  You need to plan training sessions, you need to plan meals, you need to plan recovery times etc.  I'll run through my plans to help me achieve my short term goal:

*  Complete  a weekly Training Schedule every Sunday night. 

*  Complete the i365 Workout of the day (iPhone application) every day (if I miss a workout I have to make it up).  I will be printing up a table so I can record the workout and my time and keep track of the ones I've missed and need to make up.

http://workout-of-the-day.com/2009/01/17/i365-workout-of-the-day-iphone-app/

*  Monitor and track my calories for the first week to make sure I am staying in line with where I should be.

*  Complete a weekly meal plan (for night dinners) every Sunday night.  I do this on a Sunday night as I usually do my grocery shop on a Monday.  As I plan my meals, I also write my shopping list. 

Example of a training schedule

I'm not going to set too many points, as I need to keep it achievable and realistic, as I will be returning to work next week too so I know life is going to be a whole lot more chaotic!!!

I really hope this helps some of you to achieve your goal this year.  I set up this blog to help inspire others, who like me, have always had to work hard to lose the beloved baby weight.  Please feel free to email me if you want any more advice bh@behotpersonaltraining.com.au I'm only too happy to help :)

Until next time, get those goals set and start working towards them!!  Just think in a months time how awesome it will feel.

Bec

Back to basics.

Well the man in the red suit has been and certainly spoilt the little people (and the big people) in our house.  I hope he was generous to you all :)
I'm enjoying my last couple of weeks at home as a mummy before my return to work on the 9th January and the chaos of working split shifts, sleepless nights and organising 3 children (2 littlies and the hubby) hits!  Definitely feeling mixed emotions about it all as I've really enjoyed my time at home, but I do miss my clients and having some regular "adult" time.
So I've decided for the last couple of weeks of "mummy" time I'm forgetting about schedules, scales and all things technical (heart rate monitor etc) when it comes to training.  I highly recommend EVERYONE forget about the scales for the next week or so until you feel like your training and eating is back on track.  Once you're back on track give yourself a week and then weigh and measure to start off the new year. 

I'm still teaching a couple of classes throughout the week but other than that, I'm training for fun.  Bella and I made the most of our Chrissy pressie the other day and had a great dance around to the Wii Just Dance and Just Dance Kids games.  It is seriously such a good workout, but so fun that you don't even realise how hard you are working.  Brandon was loving it too as he sat in his bouncer and laughed at mummy dancing lol. 
So even though I'm not doing alot of structured exercise I'm increasing my incidental exercise where I can.  Yesterday I caught up with a good friend who I don't get to see very often, and instead of meeting for coffee we went for a walk.  Mind you it was more a leisurely stroll and a gossip but it was still the better alternative. 
However, most of you are hopefully using this time of year, with the extra public holidays and days off, to train harder so I want to leave you all with a couple of short training sessions. 

Workout 1:
     10 rounds of: 100m sprints and 10 pushups

Workout 2:
     As many rounds as possible in 10 minutes of: 
     10 box jumps and 5 pullups (alternative - burpees)

The last thing I want to leave you with for 2011, is forget about setting New Years resolutions.  New Years resolutions are destined to fail.  Instead find a spare 10minutes and sit down and seriously think about your GOALS for 2012.  Set a few long term goals (to aim for over the year) and then break them down to set some short term goals (anywhere from 4-12 weeks).  Goals need to be Specific, Measurable, Achievable and Realistic.  And always give yourself a set Time to achieve them by.  Think S.M.A.R.T when setting your goals. 
My next blog (the first in 2012) I will share with you my achievements (and downfalls) from 2011, and my goals for 2012.  Bur for now have a fantastic New Years Eve, stay safe and healthy and I look forward to sharing more of my "Be Hot After Baby" adventures with you in the new year :)

Survive the Silly Season.

Well only 3 more sleeps until the man in the red suit arrives and I am so not organised!  I've bought all the pressies but haven't wrapped any yet.  My poor nursery has a pile to rival the size of Mt Archer in the corner of the room and I've got a heap of baking I want to do but haven't started.  Hopefully you are all more organised than me :)
I just wanted to give you a few tips to getting through the Silly Season without needing to go up a dress size by the end of it. 
1.  Try to keep moving.  Try to stick to your regular training sessions when you can.  And the days where you can't, move more.  Increase your incidental exercise by parking further away at the shops, running around with your children at home, walk around the house when talking on the phone.  Make a game of it and even include the children ie. when you wash the dishes do 5 squats for every plate you wash, or every time you walk through a doorway do a burpee.  Sure you might look strange but no one else will see you, except possibly the children and they'll love to join in. 

Christmas Bodypump class 2009

2.  Christmas day dinners are a recipe for calorie overload.  Keep these tips in mind so you don't overindulge to beat the bulge - use a smaller size dinner plate as you will fit less food on it, and don't go back for seconds, thirds, fourths etc.  Also fill your plate with lots of fresh green, leafy salads or vegies (try to make half of your plate salads or veg, a quarter protein and a quarter breads or pastas) 
3.  If you are asked to take a plate to a social occasion make it a healthy one.  Opt for a fresh fruit platter, fresh cheese and grape platter or bake something yourself so you have control of using healthier ingredients.  You could even go for little egg muffins or mini crust less quiches, zucchini slice or some mini berry muffins. 
4.  Never skip breakfast.  If you know you're going to be hitting the festive parties that night don't save up your calories by skipping meals earlier in the day.  You'll end up starving and as soon as you walk through the door you'll be elbowing everybody to get to the buffet table and over indulging.  Stick with your regular healthy breakfast and lunch options with a good mix of carbs and proteins.  And even before you go to the party have a light snack if you're feeling hungry to prevent the hunger gorge.
5.  You can still enjoy your festive fizzies (ie alcohol) but remember moderation is key.  For every glass of alcohol you have, follow it with a glass of water.  Don't let people refill your glass until your glass is empty and don't just have a liquid dinner.  Try to stick with low carb beers or low alcoholic wines/champagnes.  And avoid the creamy cocktails.  Ensure you fill up on a good meal of protein and carbs.  Keep in mind a big night on the Christmas cheer can potentially have you blowing out your calories that night (late night kebab anyone?), blowing out your calories the next day (my hubby's hangover cure is KFC nuggets - yuck lol) and can leave you feeling sluggish and tired for a day or 2 after so your training suffers. 

6.  Don't feel guilty for saying "NO".  I know sometimes you don't want to offend Nan by saying no to her second serving of plum pudding but your waistline will be grateful.  It is a sad reality that people (usually our nearest and dearest) will try to sabotage our healthy choices and usually they don't do it intentionally.  I constantly get told to "take it easy and rest" and "one little piece of cake won't hurt" from one family member.  I just let it slide and know that I'm doing things for my own benefit of a healthy body and mind. 

7.  And lastly enjoy this time and don't beat yourself up for having a bad day.  Accept that it's the time of year that your healthy eating may slide but don't use it as an excuse to eat a years worth of bad crap in one day.  It's all about moderation and making healthy choices.

I want to wish all of the Be Hot After Baby followers a very Merry Christmas and Wonderful New Year.  I thank you all for following over the last few months and your wonderful words of support.  I look forward to sharing more time with you in 2012. 

Stay safe, stay active and stay healthy xx

'tis the Season.

Well the crazy Christmas rush has hit and I can't believe that this time next week I'll be one big meal down, and one more to go ;)  I had a great little getaway down the beach last weekend but it just didn't last quite long enough. 
I managed to get in a couple of training sessions although it was a bit harder than I thought as hubby didn't have time off work so it was just me and the 2 kiddies most of the time, and I usually train before they wake but of course they both decided that 5:30am was a great wake-up time on holidays - little treasures. 
I was very grateful though that my mum offered to watch Brandon on the morning Bella went to daycare so I got an hour of "me" time.  And I can't believe how fantastic it felt!!  I went for a lap and a half at the Bluff at Kemp Beach.  And halfway through the walk I realised this was the first time in a very, very long time that I've had time like this to myself.  Sure I get time to train but usually it's at the gym with other people, or walking the dog which is the same scenery every time, or at home where I'm constantly reminded of the housework to be done, or being interrupted by the kidlets.  This was a full hour of peace and solitude.  I cranked the music in my car on the way there and enjoyed the scenery and tranquillity as I walked instead of thinking of how much washing I needed to do, or going through bodypump chorey in my head.  I highly recommend it for every mummy, even if it's just one hour a month.  Get a babysitter, get outside and go for a walk somewhere different and just enjoy your own company and thoughts.

My idea of "Heaven"

I also managed to do my i365 workouts each day and a couple of leg/ab workouts.  Cardio was harder as I had planned on doing some dvd's but the upstairs of the house we were at had wooden floors and I don't think the downstairs guests would appreciate me jumping around at 6am :)

So with one week until Christmas and only 3 weeks until I officially return to work after having 6 months off, I'm taking the pressure off!  I'm not weighing, I'm not planning and I'm not stressing about training.  BUT I'm also not forgetting about it.  I'm going to try to include some sort of physical exercise MOST days of the week.  I'm going to enjoy my last 3 weeks as a full time mummy and treasure this extra time with my babies. 

I will get in one more blog this week with some tips on surviving the festive season.  But until then just move when you can and don't use Christmas as an excuse to ditch the clean eating, after all Christmas is only one day, not a week or more ;)

Off on a mini break...from my scales and life xx

Well I've rebelled this week and not weighed in.  I've had my scales in my gym bag for the week and it's probably been the best thing for me as I was starting to weigh myself a little bit too often.  And I'm off today on a mini beach break and won't be weighing until I come back next week. 
I'm really excited to get away for a few days.  It will be great to spend some quality time with my kiddies without having to worry about checking emails, work planning or stressing about the housework getting done.  The only downside is my biggest kid (aka hubby) won't be with us the whole time :(  But we will get some time altogether as a family.
I'm also excited to have a break from my usual training regime.  As much as I love my Bodypump and Bodycombat classes, they are pretty much all I've been doing lately.  I'm struggling to shift my last few kilos and have the dreaded "jelly belly" which I loathe with a passion.  So I'm looking forward to getting outdoors, away from the norm and hitting up some hardcore workouts.  I'm going to aim for some HIIT cardio and some intense resistance training (think Tabata).  I've got my workout clothes, joggers and some training gear packed and ready to use.

I've thrown in a couple of dvd's and a Health and Fitness Home training magazine.  I've also got a fantastic little iPhone app. called 365 Workouts.  I'm setting myself the challenge in the 2 weeks lead up to Christmas to do the daily workout off this app, starting from tomorrow. 

For example today's workout is:

Five rounds of - 20 squat thrusts (burpee with no pushup) and 8 one arm pushups.

hhmm kinda glad that I'm starting tomorrow and not today lol.  It's a fun little app and I highly recommend it.  I will do my normal training session and then just finish off each session with the daily workout. 

http://workout-of-the-day.com/2009/01/17/i365-workout-of-the-day-iphone-app/

Well I'm off to finish packing.  It's a good thing I'm taking a few days away from my laptop as I'm turning into an obsessed, on line shopper.  I think I see my parcel man nearly every day :S  But yesterday's parcel was a bargain pair of toning joggers that I had purchased. 

I'm not one to fall for the advertising gimmick of these styles of shoes.  Basically I bought them because they were cheap, they look good and I go through heaps of shoes in my line of work.  But after wearing them yesterday I've fallen in love even more!!  Super cute and super comfy.  Now I just need to remember where I bought them from and see if they have any more in stock....

Crunchy Parmesan Chicken Salad

As promised here is the recipe for one of my favourite dinners!!  I can't take the credit for this one, I'm not creative unfortunately.  I remember seeing this advertised on TV a few years ago for Donna Hay magazine and googled the recipe.  You can modify the salad, I don't like tomatoe and Brett doesn't like cucumber so we just put our own salad straight onto plates. 

Crunchy Parmesan Chicken Salad

4 x chicken breasts, trimmed and sliced
2 cups finely grated parmesan cheese
1/4 cup (2.5 fl oz) olive oil
3 egg whites beaten lightly
2 TBS lemon juice
200g (7oz) baby spinach leaves
1 lebanese cucumber, sliced thinly
1/4 cup freshly chopped basil leaves
240g punnet yellow tear drop (cherry?) tomatoes cut in half
2 green onions, sliced thinly (scallions)
Sea salt and black pepper

Preheat oven to 200C.
Dip chicken in eggwhites then parmesan. Bake on baking trays under a pre-heated hot grill for 15-20 minutes until golden and crunchy.
Toss spinach, cucumber, tomatoes and green onions to combine, set aside.  Or place spinach on plate and top with the other salads. 
In another bowl whisk the basil, lemon juice, oil and seasonings, set aside.
Serve salad on individual plates with chicken on top and then drizzled with oil.

This is seriously one of the easiest dishes to make and is high in protein, low in carbs.  I enjoy mine with either a nice glass of red or a low carb beer - cause life is all about moderation ;)

http://www.girl.com.au/donna-hay-magazine-spring-edition-35.htm