Thursday, February 12, 2015

Flexibility: Don't Forget to Stretch!

There are 5 components of fitness-cardiovascular endurance, muscular endurance,  muscular strength, flexibility, and body composition. 

Flexibility is often overlooked when people think of 'being fit' even though it is one of the least strenuous fitness components. 

My favorite time to stretch is after the kids have gone to bed. Other times, I like to stretch & get Austin in on the action. He either thinks I'm a jungle gym or he even tries to imitate my stretches.

A Few Benefits of Stretching:
-reduces lower back pain
-reduces stress & promotes relaxation
-increases physical efficiency
-increases maintenance of your range of motion
-decreases your risk of injury

No matter your age or fitness level, adding stretching to your every-day life is important to your health. It's a very small step to a greater cause & you will be more prepared to tackle the other fitness components. You won't become a gymnast overnight, but you will reap benefits along the way & set a good example for the ones around you who are watching-big or small.

Wednesday, February 11, 2015

At-Home Lowerbody Workout

 

 
Lower-body Workout
 
5 Rounds
 
20 Jump Lunges
10 Modified Burpees
20 Step-ups (10 per leg)
20-second Plank
20 Curtsy Lunges
20 Mountain Climbers
 
 
Rest 2 minutes and repeat.
 
 
For this at-home lower-body workout, the only equipment you need is a watch/clock and something to step-up on. You can use stairs, a sturdy chair, or a box. Try not to stop during the rounds, but if your form is slacking, stop for a few seconds. You want to have good form so you do not get hurt and also to perform the exercises properly! Don't forget, keep a water bottle close by-you will need it at the end of each round.
 
You will be surprised at how sweaty you can get using your own bodyweight to workout at home.
 
 
Jump & Curtsy Lunges: front knee does NOT go past toes; back knee lightly taps the ground
Modified Burpees: legs go all the way out; jump as high as you can
Step-ups: the stepping leg does the work; squeeze your glutes when you step-up; focus on balance
Plank: butt and legs in line with your spine
Mountain Climbers: legs go all the way out and down as well as all the way up (close to your elbows); keep your butt low

Tuesday, February 10, 2015

Chocolate Chunk Peanut Butter Fudge

FitMiss.com

Chocolate Chunk Peanut Butter Fudge

1/2 cup of Peanut Butter (or natural pb, PB2, or PBFit)
2 Tablespoons of Honey
1/3 cup of Coconut Flour 
1/3 cup of Water
3/4 cup of Vanilla Protein Powder (FitMiss Vanilla Chai, Gold Standard Whey, etc)
1 teaspoon of Cinnamon
1 packet of Stevia (or 3 drops of Stevia)
2 1/2 ounces of mini dark chocolate chips
1/2 teaspoon of cocoa powder


Directions
1. Warm the peanut butter and honey in the microwave (15 seconds)
2. In a food processor, blend together coconut flour, water, protein powder, cinnamon and stevia with honey and peanut butter
3. Remove from food processor and stir in 2 ounces of mini dark chocolate chips
4. Press dough into a 8x8 pan
5. Melt 1/2 ounce of mini dark chocolate chips in 10 second intervals in the microwave
6. Stir melted chocolate with cocoa powder and a splash of water
7. Thinly spread over fudge
8. Refrigerate for 1 hour
 
Nutritional Information
Serving Size: 1 square
Recipe yields 20 squares
 
Per serving:
Protein 5.1 grams
Carbohydrates 6.4 grams
Calories 82
Fat 4.5 grams
Saturated Fat 1.3 grams
Sugar 3.4 grams
Fiber 2.1 grams


Tuesday, January 27, 2015

Tasty Tuesday: No Bake Peanut Butter Protein Balls


Ok, let me be honest with y'all. I grew up in the country where we eat fresh food from the garden. Unfortunately, that also means I grew up loving starches and added sugars. Homemade rolls, white potatoes, pies, cakes, & cookies. They are my downfall if I don't keep myself in check. So, all of this is to say I have a big sweet tooth. GINORMOUS. I found this recipe for No Bake Peanut Butter Protein Balls on Pinterest (thank the Lord for whoever invented Pinterest). You all have probably seen the recipe already or maybe you haven't. It has about 4 grams of protein per protein ball. I LOVE these so much. Well, here is the link to the original recipe where you can also find the nutritional facts. Enjoy in moderation. Breakfast, snack, or dessert. Call it what you will. Don't go overboard!

Ingredients
  • 1 cup old fashioned oats
  • 1 cup natural peanut butter (or any nut butter of your choice)
  • 1/2 cup honey (the original recipe says 1 cup but that is always too much for me)
  • 1 cup vanilla protein powder (my favorite: Gold Standard Whey Vanilla Ice Cream)
  • 1/4 cup of: flax, coconut, dark chocolate chips, chia seeds, wheat germ, or hemp seeds
  • cocoa (to roll the protein balls in)

Directions

Add all ingredients to a large bowl and mix together
Form into small balls (or huge ones-I don't care what you do)
Roll the protein balls in cocoa powder if you'd like, and place in an air-tight container
You can refrigerate them or leave them out on the counter-whichever makes you happy

*I usually leave out the cocoa-it's a little too much for me

My 2 year old loves these as well!


Monday, January 26, 2015

Exciting News: The Journey to Become a Certified Personal Trainer

I am so excited to share with everyone that I am taking a step into the fitness industry as a certified personal trainer! My degree in Health & Physical Education will be an incredible building block for my personal training career. Currently, I am being mentored by a personal trainer who has over 9 years of experience in the fitness industry. I am also studying to get my certification through the National Council of Certified Personal Trainers (NCCPT). My clients will have the option of working with me in person or online. I already have two clients who I will soon be working with as I begin this new page in my life. I cannot wait to share with people my passion for living a healthy & fit life. I also look forward to helping my clients grow in their passion for fitness & health while transforming their lifestyle.

Tuesday, November 18, 2014

Back in the Saddle

Harper is almost a month old now and our family is adjusting well! I think we would be even more adjusted if the weather didn't change to freezing cold because Austin can always do better when he gets some outside exercise. I am hoping we still have our share of days with decent temperatures so I can take the kids on a run and then let Austin play on the playground or run around himself.
We went on a 1 mile run and 2 mile walk. Harper was 3 weeks old.

Austin got to go trick-or-treating for the first time this year too! He was a Washington Nationals baseball player and loved wearing his jersey, carrying his jack-o-lantern, and getting candy from houses! His daddy did such a good job guiding him on Halloween night through the crowded neighborhoods. Harper and I walked behind and took pictures seeing I was only 9 days postpartum. The 2.5/3 hour walk did me in! 
Austin's costume. He is saying, 'Cheese!'
Our church brought us meals for about a 2 week stretch which was amazing because I didn't have to cook or spend as much on groceries! We took Harper to church for her first time this past Sunday when she was 3.5 weeks old. She did great and even got some cuddles from her aunt.
Snuggling in church.


The only thing slowing me down now is being a little tired. My recovery has gone great. I never hurt badly like I did after having Austin. I also didn't have to take my pain medication for as long either. I imagine most of that is due to me staying physically active throughout the majority of my pregnancy. Either way, I'm glad I did because I stayed healthy and so did my baby girl!

tummy time

9 days old. I'll take a photo with the bear every month for a year to see her grow.

After her first bath. Austin loved 'helping'. And Harper did great!


4 weeks old

Cuties

Austin and Harper don't look anything alike! 

Two Days After My Due Date

On October 22, 2014, at 4:56AM, our daughter was born-Harper McKinley Proffitt.

She weighed 8 pounds, 10 ounces, and was 20.5 inches long (like her older brother). She joined the world after I pushed through a few contractions for 20 minutes-10 less minutes than it took to push out Austin.

She had swallowed some meconium so she was quickly suctioned out, but was crying to the process, which was music to our ears. It brought tears to my eyes.

I started feeling my contractions early the morning before and even took Austin on a 5 mile walk with me, where I lost my plug. By 11:30AM, my contractions weren't painful yet but were 4 minutes apart. They seemed to stay 4 minutes apart but increased in intensity throughout that night.



Stephen came home from work at noon, I put Austin down for a nap (and teared up a little), and we left for the hospital at 2:30PM when my brother arrived to watch Austin.

We stopped at Walmart to by a SIM card for the camera, walked around a bit, then drove to check-in at the hospital.

My weight was the same as it had been the day before at my doctor's appointment, and my blood pressure was even better than the day before. I was only 2/3cm dilated, but my water broke as the nurse checked me. So, we were there to stay til I delivered a baby.


My blood pressure and the baby's heart rate were textbook the entire labor. I had read that exercise during pregnancy can help reduce the chance of your baby becoming distressed during labor since they are accustomed to a higher level of stress from pregnancy exercise.  I'm not sure if that was the case, buy either way, Harper was healthy the entire labor.

I was sure to drink water throughout to help keep my body and baby both hydrated for the labor and delivery process.  I had to be monitored because my water had broken, but I was also given a birthing ball to bounce and roll on. It helped for a few hours, but the last two hours when I was at 5/6 cm dilated, nothing seemed to ease the pain.


I took long,  slow, deep breaths through the contractions, and my nurse encouraged me to keep going without the epidural because it seemed I was managing the contractions well. The only thing of comfort during those contractions (that hurt like wow), was having Stephen by me & knowing the contraction would eventually end and give me a little break.

I asked for the iv's (for hydration before an epidural) at 7:15PM, but didn't get them until about 9:30PM, followed by the epidural at 9:45PM. Those 2 hours hurt. I didn't get the iv's when I first asked because a lady came in delivering twins with no time to spare. All the nurses rushed to care for her and her babies. I understood, and I heard her yelling. But, I didn't want to be like her and in that much pain, so I prayed for that epidural during those contractions in that 2 hour wait.

As it always goes, I had a few contractions while having the iv's and epidural needle put into my body. Just breathe, and don't move. I found out I had great veins, but they are also very deep in my skin.

We had some visitors until 12:30AM, and then every 1.5-2 hours, I was progressing. I tried to rest but my epidural had a leak in it so the nurses had to come take care of that. I got sick once during this time, and Stephen was quick enough to get me a bag to avoid a mess. I little later I got Zofran, to help my nausea. Before we knew it, it was time to start pushing. After the first push, I got sick. The nurse was quick on the draw this time and got my bag for me before things got messy.

Stephen helped hold my legs, and I felt her move down with the pushes. It really was love at first sight. We had been waiting for so long to hold  our baby. Now, we finally could.
The doctor held her upside down at first to section out the meconium she had swallowed, but Harper quickly started crying which automatically brought tears to our eyes & erased all our fears of something going wrong. It was a relief & a beautiful moment. 

We both got to hold her soon after, & we felt successful & at ease after the labor & birthing marathon. It is a wonder how God creates us all inside of another human being. I am so grateful to God for allowing me to take part in it again, as well as for a healthy baby & pregnancy every step of the way. I do miss having Harper on the inside already & even running with her there, but I am so overwhelmed to hold her safely in my arms now.