Staycaytion Workout + Coping With Your Changing Pregnancy Body

if only we all felt this way about cardio, hahaha! Chiso had WAY too much fun and was in his own little world on that thing.  it's all good cause i was actually able to focus get a fantastic, #staycaytion workout in while the other 2 bears (Sonny & Dego) snoozed, so win-win. about that workout, here it is, Preggos:

[video width="1280" height="720" mp4="http://fitfoodiele.com/wp-content/uploads/2016/08/sorella-workout.mp4"][/video]

i did 12-15 reps for each exercise, 3 times through. my clients know i looooove me some circuit style training! 

• weighted plié squats (used: 50 lb kettle bell) 

• bicep curls w/ twist @ top

• deadlifts (narrow & wide stance)

• lunges with high row (ea. leg)

• walking lunges 

• walking side squats

• stationary lunges (hate these!!!! i did them cause i never do them #TheBurnIsReal but then i wonder why this baby is eating up what little booty i even had, lol)

• narrow to wide jump squats (intense plyometric move; modify if needed)

Chiso has been playing Just Dance 2015, 2016, & 2017 all summer long and i am now a lover of Teacher by Nick Jonas (background music). 

---

along with your pregnancy body, your mind must change and grow too. pre-pregnancy, we track changes weekly and applaud our progress toward a specific goal weight or body fat percentage. however, while preggo, even after the greatest of workouts, we check the mirror and are still going/growing in "reverse"! that can be difficult to watch and experience, especially the 1st go round. ultimately we are only pregnant for a split second... it's only temporary.  i have those, "omg. i will NE-VER get back to where i used to be." moments and days...of course! but DO NOT believe those ran(dumb), hormonal, negative thoughts cause they just aren't true. YOU are entirely up to change YOU-- when the time is right. Lord willing you have plenty of time to get 'in shape' and even compete in shows etc., if that's your thing. sure, i think about competing again all the time...the competitor friends on my timeline keep my desire alive and burning, daily. buuut, that's just not where my focus is right now. if you don't bring your mind along with you on this journey it will be a 10 month uphill battle. believe that, mamas. accept, honor, and be amazed by just what the heck your body is doing right now!!!  ENJOY these moments and put your very best foot forward at being as healthy as you can for you and baby. dont shy away from taking pictures either like i did for my 1st pregnancy  (in 2011, no IG yet anyway) but embrace this process wholeheartedly and trust that there is always something positive to be taken away from and learned from it. my fertility issues keep me focused and grounded; complaining and worrying about every little temporary, physical change is a waste of energy and time (and a slap in God's face IMO.) crossing that finish line (no matter how you get there) to meet and hold a beautiful baby in your arms is worth every second of this temporary journey.  just a needed reminder!

K E E P   U P   W I T H   U S !

SUBSCRIBE TO OUR YOUTUBE CHANNEL, FOLLOW US ON INSTAGRAM, TWITTER, PINTEREST, AND SNAP CHAT (FITFOODIELE).

20 songs that get me through cardio + Transformation Tues #quickie

and another one! would you LOOK at this girl!?  

4 weeks postpartum and new mommy Kara is looking fantabulous! i am so proud of my sister!  she remained active for the bulk of her pregnancy and is now reaping those fit pregnancy benefits.  i got to watch my niece, baby Natalie, for the first time last week while Kara tended to some court business with her clients.  Baby Natalie is THE sweetest lil' thing!  look at that face! what a pleasure and an honor to be able to return the favor and watch baby Natalie for my sis & bro-in-law.  if you are a preggo or postpartum mom that needs help getting back on track, email me: le@fitfoodiele.com.

my fave music apps are Spotify and recently the Pandora app.  i get my cardio in a couple of times a week and yall know i don't mind it at all!  ONLY if i have my Beats headphones. silent cardio is the worst, right?!  anyway, here are 20 songs i'm feeling that help speed up my fat burning sesh. no judgement! oh and radio version preferably.

1. Yoga - Janelle Monae, Jidenna
2. Love Me Harder - Ariana Grande
3. Bring It Back - Travis Porter
4. You Know You Like It - DJ Snake
5. Hit The Quan - iLoveMemphis
6. Finna Get Loose - Diddy, Pharrell Williams
7. Badd - Ying Yang Twins
8. Wipe Me Down - Boosie Badazz, Webbie
9. Chandelier - Sia
10. She Knows - Ne-Yo
11. Pop That - French Montana
12. Swimming Pools - Kendrick Lamar
13. Flashing Lights - Kanye West
14. Take It Off - UGK
15. Where Ya At - Future, Drake
16. Did A Whole Lot - Sosamann, Sauce Walka
17. Who Do You Love - YG, Drake
18. She Knows - Ne-Yo, Juicy J
19. We Dem Boys - Wiz Khalifa
20. Animals - Maroon 5

check out this morning's motivational Periscope and have a blessed tuesday, friends!

Q: add to my list!  what song(s) gets you through your workouts?

le

8th month recap

group B-strep test is up next, guys.  HEY FIT FOODIES!  i'm gonna get in as much last minute preggo blogging as i can these last few weeks (or days, that's cool too).  my 8th month has whizzed on by

*bloop*

and i'm knocking on week 36 in like 2 days, praise God!

O_o :P   >:( :'( :| #flipacoin

early AM workout classes & breakfast:

so, getting up at 4:15am to teach my classes is only getting rougher.  but i'm hanging in there! that's my automatic answer for my gym members every time they ask me how baby and i are doing, lol.  that's really all i can say though, seriously.  sure i'd rather get those extra hours of sleep but i feel good after i get on up and most days and the urge to workout is still strong.

mmhmmm, don't forget that. aim to move every single day, even if it's just walking around your hood.

i am asked how i am still doing HIIT training  this late in the game.  modifications! lighter dumbbells, monitoring my heart rate, using my knees instead of toes for pushups...just a few examples. see vid below!  plus i'm doing way more coaching/encouraging/motivating and 'working' the group exercise room more. the classes are NOT about me anyway- it's all about the members!  i'll do a quick demo of a high intensity/plyometric move though, then quickly modify it just so i can keep moving with the members.

[wpvideo lBg6kZRN]

 eating, on the other hand.... i know my appetite is flaky cause baby boy is growing rapidly and fattening up for his grand exit/entrance, but after breakfast and a small lunch (even after working out), i could honestly be done for the day.  the rest of my meals are pretty much forced since i'm still very active,  so WE need those cals and nutrients to keep coming. and they shall.  so i have my pre workout snack (usually banana w/ peanut butter) on the way to the gym, then tackle my real breakfast afterwards as usual.

here are some breakfasts i've been rotating (clockwise starting from the top L):

1. spinach, tomato, and mushroom scramble (1 whole egg, 2 egg whites) with strawberries and blueberries

2.  4 egg whites over a whole wheat english muffin & topped with homemade guacamole w/ blackberries & a halo

3. spinach & mushroom egg scramble taco (La Tortilla Factory 80 cal light low carb, high fiber flour tortilla) w/ shredded part-skim mozzarella & pineapple salsa w/ berries

4. plain greek yogurt with strawberries & blueberries and dribbled with maple syrup (also a great post-workout snack)

individual workouts & lunch/dinner:

i have been enjoying taking classes to the fullest these last few weeks!  why?

1. i'm not up there teaching so i can stop at any time :P
2.  i get ideas and inspiration for new moves i can use later in my own classes and just experiencing another instructor's style, music, and motivational sayings
3.  group fitness is FUN and keeps me motivated!  i look forward to it. period.

i do a combo of the following every week:

• TKB - turbo kickboxing
• Zumba
• Barbell Strength (Lifetime Fitness signature formatted class)
• Step (don't knock it lol! keeps my heart rate nice and steady... great cardio workout vs. the boring treadmill and elliptical)
• Weights - since i'm not lifting crazy heavy, i'll do a full body workout in one day most times using basic exercises for each muscle group. 3-4 sets of 12 does the trick. looking forward to getting back to my postpartum 6 Pack USA workouts though.

lunches and dinners (starting clockwise from top L):

1. homemade Chipotle inspired salad (i cut the chicken into chunks and marinated it in Weber Kick n' Chicken seasoning blend)
2. Kick n' Chicken pan seared chicken breast with pan roasted brussels sprouts and grilled pineapple
3. pan seared whiting (cheaper than tilapia at Walmart right now so i gave it a try) grilled squash, and fresh coleslaw
4. salmon & avocado deviled eggs sprinkled with sweet & smokey paprika and black pepper with raw sugar snap peas and sliced roma tomatoes on the side.

the bump and i will be walking down the aisle in my brother's wedding this weekend! can't wait to party and celebrate gaining another sister. fun times ahead. and cake.

-----> if you are preggo and need help with staying on track (or starting) a healthier workout and nutrition regiment for you and your little bundle-to-be, please check out www.pregnantnotpowerless.com and sign up!  even if you're not preggo but know a woman who is, please tell her about this awesome program created by one of my inspirations and fellow fit mom @babyfatboss on IG. follow herrrrrr! <------