The Best, Most Practical Post-Baby Body Advice You Are Going To Get (Part 1)
As Moms we have all been there, some of us struggling more than others, but we have all found ourselves at a point after having our babies where it is time to get our bodies back!
Total Nutrition Technology Health Educator, Stacey Gretka recently became a Mom again to a beautiful baby boy. Stacey is a perfect example of how a working mom of two can still keep fit. She can relate to all of us and definitely practices what she preaches. Her love for health and nutrition is inspiring.
Here are Stacey’s ’5 Must-Do’s for your Post-Baby Body’…
TODAY IS PART ONE OF THE THREE-DAY-SERIES
After my first child, an amazingly-small-for-all-the-weight-I-gained, perfect-skinned little dependent, I found myself mourning what I used to be (all facets).
Among the myriad of changes shone the blaringly obvious lack of muscle tone, stretch marks, less-than-teen-perfect chest, and flat bottom. The changes greeted me every morning (at 2am when I stumbled across the house to feed her again), and lulled me to sleep every night (when I finally plopped into bed).
I found making time for a workout challenging, but not impossible and decided on the combined stress-relief and muscle toning benefits of yoga. It was only twice a week, but combined with my TNT meal plan, I found myself slowly but surely losing weight. I thought I was moderately successful when my daughter reached 9 months of age and I had achieved my pre-baby weight. I thought, “so, I have a scale number I’ve been hoping for, but I still have a different body…”
It wasn’t until my daughter was 11 months old and we went to the beach that it really dawned on me: I FEEL better now than I ever have. I had lost another pound or two, but more importantly, I was much stronger… and my smile was genuine. There is a picture floating around out there on the web that opened my eyes to the fact that despite what my brain interprets when it looks in the mirror, I’ve worked hard and I look pretty darn good. Plus – wow – this body made a person! Go me!!
5 months later, I was pregnant again:
Okay, so round one could be luck, or good genes, right? What about round two? Can I do it again? I worried about my skin losing elasticity, so I drank a ton of water... I worried about gaining too much weight, so I tried to monitor my gain (didn’t help – I still gained a whopping 52 pounds).... I worried about my daughter accepting the new baby, so I read every book around.
I didn’t even factor in the total lack of me-time that would soon descend on me, or the lack of sleep that would come down like a hammer on my happy little family.
Despite my diligence to the simultaneous nap, I always found other things needed doing, and I came in last place on that list. Two or Three months after I had my son, I realized trying to force my old routine on my yet-again-completely-new life simply wasn’t going to work.Something had to give if I wanted to stay healthy and proud of myself.
On the whole, a healthy, happy post-baby body is critical for a wide variety of reasons. To name a few that played into my journey: my career hinges on me being a good example, I want to have energy and be strong enough to take care of and play with my children, I want to actually be attractive to my husband, I want to keep poor self-image feelings in check,
I want to be a good example for my children, and I just flat-out believe in leading a realistically healthy life. Below I have compiled a list of the things I made a top priority in my search to achieve a post-baby body in which I could really shine and why each of those things matters so much.
1. Set Realistic-For-You Expectations:
Understand that it took you 9 months to create a human. In those 9 months your body reacted differently than your neighbor’s sister who is already back to pre-pregnancy weight only two months post-partum (or so it seems)
. Your organs moved to make room, your skin stretched to make room, your blood vessels expanded to carry a larger volume, your hormones increased to do their job for two, even your blood cells grew to carry larger amounts of oxygen per breath! To decide that your body will reorganize itself back to its original layout less than a month or two.
Not to mention if you are nursing…
Nursing postpones the need for the body to go back, and your body requires about 10 pounds of fat to produce milk. For as long as you’re nursing you can expect to lose weight thanks to the increased calorie output, but you can also expect to hold onto a minimum of 10 pounds. And not 10 pounds of muscle either… it’s fat. Flabby, squishy fat. Enjoy it though – it allows you to NOURISH your newly made human being completely for free! Anyway, the point is , remember when Kate Middleton stepped out of the hospital and still had a belly and all of the media was all over that? Yeah – that’s real life. And wasn’t she just stunning? So are you.
Check back tomorrow the next post… Day 2 – how to involve your new addition & other practical, helpful tips!
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Outsmart Your Sweet Tooth
Source: Men's Health
There's no question...kicking the sugar habit can be tough! Men's Health was asked a great question by a reader...
Question: How do I lower my sugar intake without cravings destroying me?(from reader George Hardcastle)
Answer: An outspoken sweet tooth doesn’t mean you’re doomed to crave sugar for the rest of your life. “Your body is very adaptive,” says Mike Roussell, Ph.D., a Men’s Healthnutrition advisor. “The longer you go without eating lots of sugar the less your body will crave it.” But you don’t need to quit cold turkey. The best way is to slowly replace high-sugar foods in your diet with zero-calorie sweetened, reduced-sugar versions, or foods without added sugars such as fruit. “Your health will benefit from small stepwise reductions in your sugar intake and cravings will subside,” Roussell adds. (Check out these 6 Steps to Curb Your Sugar Habit for real ways to lessen your sugar bomb.)
What is your toughest sweet to resist?
Article source: Men's Health
TNT Success Story - Coren Burch
When Coren started with TNT in October of 2013, she wanted a program that would teach her how to eat right and develop a fit body. She felt that there were so many ways to lose weight, but wanted to develop healthy habits and learn skills that would help her keep the weight off and improve her quality of life. Feeling a little overwhelmed with all the information out there, Coren needed help deciphering through all the fad diets, new weight loss tricks, and types of exercise. She simply needed help losing weight the right way...the healthy way. Enter TNT and Brock Murray!
"Having a personalized program was really the deciding factor for me'" Coren said. "Knowing my resting metabolic rate (RMR) really helped to fine tune the amount of calories I should take in for optimal results. Therefore, my nutrition and exercise plan were tailored to my needs and goals"
" When meeting Brock he immediately tied in to my health and fitness goals. He guided me along the way, but he made this MY program. Brock is very knowledgeable and very well-qualified, so he has the tools to help. Furthermore having someone to be accountable to is essential! I had a love/hate relationship with my weekly weigh-ins, lol. But, I learned that I needed to physically see how certain behaviors affected my journey. One the other hand, celebrating when I've had a good week at home, but it may not reflect on the scale--it's all a part of the journey. Brock was patient with me until I was "fully compliant", lol. Even when you want change, sometimes it's hard to break habits and he was there to help me push through those road blocks. Our weekly meetings gave me the opportunity to sit back and reflect. He always asked me, "How was your week?" I was alble to put everything together (food, exercise, stressors, schedule changes, etc.) and see how that affected my week. I still have to make the choice to do the right thing everyday, but now i have the tools."
Coren when on to share that the biggest and most important lesson she learned is that you should never put your health and wellness on the back burner. Sometimes it's hard to put yourself first. Coren admitted that doing so actually made her feel selfish. But as she began to change, she felt better about herself and as a result Coren says she was able to serve God, her family and her community more effectively. Coren worked with Brock for 6 months and feels that in the end it actually felt like a new beginning. "Thank you Brock and TNT for helping me to enter into theis new phase of my life! God Bless!"
Brock Murray holds a Bachelors degree in Exercise Sports Science from UNC Charlotte and is a Certified Personal Trainer with over 10 years in the Fitness Industry. As an athlete he understood early on that his performance improved as he improved his nutrition practice. As a father he realizes the complexities that arise as he choose healthier options for his family. His understanding of the science of nutrition combined with the unique coaching strategies help his clients begin to view nutrition in a new manner. With simple changes in their menu and straightforward coaching, Brock makes it effortless for his clients to develop a better nutritional program their entire family can benefit from. His clients’ new perspective allows them to achieve goals once thought of as impossible!
The team at Total Nutrition Technology believes that results-focused outcomes are the key to YOUR success. To learn more about how you can benefit from a nutrition program that is custom designed to your unique physiology, lifestyle and dietary behavior, contact Total Nutrition Technology today at 704-549-9550!
You succeed with TNT because your results are our commitment to you!
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TNT Success Story - Sarah Rutkowski
After committing to making some changes and living a healthier lifestyle, Sarah Rutkowski decided to seek the help and guidance of Total Nutrition Technology to help her start off on the right foot. Sarah worked with TNT Health Educator, Kimberly Norton who developed a plan for success to help Sarah reach her personal health and fitness goals. It took a tremendous commitment on both their parts and the outcome was amazing...Sarah lost 98 pounds and gained a whole new outlook on life.
"Kim Norton with TNT at Balance Fitness Studio saved my life", said Sarah. "I have lost 98 pounds 100% from Kim's diet & exercise program. No yo/yo diets, I eat a well balance diet and have more energy then my 21 & 25 year old siblings. Kim's knowledge, skills and encouragement has helped me every step of the way. I cannot thank you Kim, enough. I finally have my life back and in the best shape I have ever been in."
Kim is co-owner of Balance Fitness Studio and this is her 4th year as a Health Educator for Total Nutrition Technology (TNT). Originally from upstate New York, she received her Associates Degree in Physical Therapy at Genesee Community College. Kim transferred down south to play soccer and complete her BS in Athletic Training at Wingate University. She then worked with the Charlotte Eagles Professional Soccer Team, and as a Graduate Assistant Athletic Trainer at UNC Charlotte. She worked at the UNC Chapel Hill basketball camps for 6 years and various sports camps. Kim then attended UNC Charlotte to complete her MS in Exercise Physiology. She is a Licensed Athletic Trainer through NATABOC, a Certified Personal Trainer through National Council of Strength and Fitness, and Certified Nutrition Specialist through the American Academy of Sports Dietitians and Nutritionists. Kim is the Head Athletic Trainer and Health Educator for the Charlotte Copperheads Professional Lacrosse team and focuses on lifestyle management for both male and female clients ages 12-75, including; sports performance, rehabilitation, weight management, overall health and wellness and customized meal plans.
The team at Total Nutrition Technology believes that results-focused outcomes are the key to YOUR success. To learn more about how you can benefit from a nutrition program that is custom designed to your unique physiology, lifestyle and dietary behavior, contact Total Nutrition Technology today at 704-549-9550!
You succeed with TNT because your results are our commitment to you!
Be sure to follow TNT on social media
Sign up for Total Nutrition Technology's Monthly Newsletter
TNT's Infuser Water Bottle Delivers Delicious Hydration
Okay, so maybe you love drinking water...and then again... maybe you don't. Either way, there is a game changer when it comes to drinking your water and it's the TNT Infuser Water Bottle. That's right, I said infuser water bottle! We all know the importance of drinking water every day: helps us lose weight, get more energy, reduces headaches and even clears up our skin. But even with all those benefits, sometimes drinking plain water can get a little boring. Until now!
The TNT Infuser Water Bottle turns that boring plain water into a flavor explosion of fruits, vegetables and herbs. Infused water is easy to make, inexpensive and makes getting down those 8+ cups per day a breeze.
The TNT Infuser Water Bottle holds 20oz of water and has an ergonomic loop lid with flip spout making this water bottle easy to carry and drink from. Use the durable, convenient infusing tube to hold your favorite fruit, vegetable or herb and naturally flavor your water, making it irresistibly delicious and making you unstoppable! Strawberries, cucumber, basil - whatever you want! Once the filled infusing tube is in place, the natural flavors will infuse your water creating a taste you'll actually look forward to drinking. And next thing you know, drinking more water won't be such a chore and you'll have a great time coming up with new and exciting flavor combos. Here are a few of our favorites...
Lemon + cucumber + mint
ginger + lemon
apple + cinnamon stick
blueberry + pomegranate
blackberry + lime
blueberry + strawberry
kiwi + mint + lime
Do you have a favorite flavor combination? We would love you to share!
Order your TNT Infuser Water Bottle TODAY!!
Just visit the TNT Store at: www.tntgetfit.com
Order this month (August) and get 10% off your
water bottle purchase.
water bottle purchase.
Think Out the (Lunch) Box – Easy, Healthy and Creative Lunchbox Ideas for Your Kids!
It is time to think outside of the (lunch) box with our kid’s lunches. Here are some great suggestions for you to keep things easy, healthy and creative…
Send something warm. Buy a stainless steel food far and send something warm in their lunch. Mac & cheese, turkey chili, whole grain pasta with some tomato sauce (or just a little evoo and Parmesan cheese), even mini quiches. A food jar can really open up your options for lunch time. There are a lot of food jars available at your local retailers but we like to use these and ordered from Amazon…Stainless Steel Food Jar.
Make a yogurt smoothie. There are so many healthy yogurts available today from greek yogurt packed with protein to coconut yogurt. Buy some reusable silicon ice pop containers and make your own yogurt smoothie. Layer yogurt with some granola or flax meal and minced fresh fruit then freeze. The combinations are endless. Pop them in a lunchbox and they’ll be ready to go by lunchtime. Plus they can serve an as extra cold pack! I like to use these Silicone Ice Pop Makers that I just buy on Amazon.
Make a mash-up. Fruit and vegetable squeezes aren’t just for babies anymore. They are an excellent way to make sure our kids are getting in all those important veggies. Try using a reusable squeeze pouch and filling it with a yummy combination of fruit & vegetables such as carrot+apple+coconut milk+dash cinnamon. How about a fruit & veggie smoothie combining spinach+banana+carrot+mango+strawberries+little flax oil+vanilla extract+almond milk+water…here’s a little secret…they won’t even know there is spinach in there! These combinations all freeze well so make a few in advance and pop them in the freezer. Simply pull out the night before and put them in the fridge. They’ll be ready by morning! If you are looking for reusable pouches my family uses these Little Green Pouches.
Make your own crustables. Pick your bread (whole grain, gluten free) then pick your filling. Any nut butter works great. Top it with a little natural fruit spread or a touch of honey. Then either use a sandwich crimper (I like this one) or trim the crust off and crimp the edges with your fingers. This is a great thing to make in bulk and then freeze. They hold up very well and make pack lunches a dream. Be sure to wrap tightly in double layer of plastic wrap and then store in an airtight container or zip lock bag in the freezer.
And here is one other tip: involve the kids in packing their lunch. Pull some chairs up to the counter and form an assembly line. I have found that kids who are involved in preparing their snacks and meals are more likely to eat them plus this is a great way to teach your children about family responsibilities while making it fun- be warned it can get a bit messy but so much fun!
So don’t be afraid to think out of the box a little for lunchtime. Give one of these a try…your kids will definitely thank you!
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Banana Nut Butter Breakfast Cookie
The perfect healthy "cookie" for breakfast on the go!
Makes 16 cookies
Serving size: 2 cookies
Exchanges per serving: 1 Protein, 1 Carbohydrate
Ingredients
2 over-ripe bananas, mashed
1 1/2 cups old fashioned oats
1/3 cup nut butter - peanut, almond, sunflower, cashew
2/3 cup unsweetened applesauce
1 scoop vanilla protein powder
1 teaspoon vanilla extract
1 1/2 cups old fashioned oats
1/3 cup nut butter - peanut, almond, sunflower, cashew
2/3 cup unsweetened applesauce
1 scoop vanilla protein powder
1 teaspoon vanilla extract
Directions
Preheat oven 350 degrees.
In a large bowl, mix banana and nut butter until combined. Add applesauce, protein powder and vanilla extract. Mix until combined. Stir in oatmeal. Mix all ingredients until completely combined.
Set dough aside for 10 minutes.
Drop cookie dough on parchment lined cookie sheet. Flatten cookies with your wet hand or a drinking glass. You will have enough cookie dough to make 16 breakfast cookies.
Bake for 20-25 minutes or until golden brown. Remove from oven and let sit on cookie sheet for about 5 minutes then transfer to cooling rack.
When completely cooled, store in a airtight container.
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How to Pick & Cut a Perfect Watermelon
We love watermelon. It is simply a fruit that just screams summer. It's cool, refreshing and packed with vitamin A and C. But how do you pick the perfect watermelon AND them keep kitchen prep to a minimum? Look no further! Thanks for Lil' Luna here are some tips for picking the perfect watermelon...
HOW TO PICK OUT A GOOD WATERMELON:
- Look for the Large Yellow Spot – This is where the watermelon was laying in the field. Make sure it’s a decent size and is yellow.
- Give it a Good Thump – You want to make sure it sounds hollow.
- Dull Outside – You want to make sure the outside of the watermelon looks dull and not shiny. A shiny watermelon means its not ripe.
- Lift it Up – You want to make sure it’s heavy for it’s size, which means it has a ton of water in it (what you want!!)
- Nice Oval Shape – A uniform-shaped watermelon shows that it got the perfect amount of sunshine and water.
- Bee Stings and White Scars – Look for these little guys. These little marks show that it’s sweet enough that even the bees were trying to get to the inside. The stings look like brown lines or dots on the melon.
And now that you have the PERFECT watermelon here is a fast and easy way to cut it up. A great way to serve watermelon at a picnic OR just for the family at home!
In addition to being cool and refreshing, there are several health benefits to watermelon. Here are just a few:
- Packed with potassium to lower risk of high blood pressure
- Bursting with Vitamin B6 to help the brain
- Contains Vitamin C to boost your immune system
- Loaded with Lycopene (more than any other fruit), to protect skin from the sun.
What is your favorite way to eat watermelon?
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30 Mega Health Benefits of Omega-3 Fatty Acids
Omega-3 fatty acids is lacking in most people's diet. These essential fatty acids (EFAs) must be ingested through your diet. EFAs play important roles in many cellular functions, and they help prevent the onset of many diseases.
Eating fish and seafood such as salmon, halibut, tuna and scallops a few times a week is an easy way to increase your omega-3 intake. However, if you have trouble getting in enough Omega-3s from your diet, you can also look to an Essential Fats Supplement. Here is just a short list of the many health benefits of omega-3 fatty acids.
Health Benefits of Omega-3 Fatty Acids
- Can aid in weight loss and help prevent obesity [1][2].
- Provide proper brain membrane function for the prevention of psychiatric diseases [3].
- Increases insulin sensitivity [4][5].
- Reduces C-reactive protein (CRP) [6].
- May help in the treatment of postpartum depression [7].
- Reduces hunger sensations during weight loss [8].
- Has a positive effect on brain gene expression [9].
- Aids in the prevention of psychotic disorders [10].
- Decreases the risk of sudden cardiac death as well as all-cause mortality [11].
- Effectively reduces menstrual pain [12].
- Provides positive effects on cognitive function in patients with Alzheimer’s disease [13].
- Inhibits breast cancer growth [14].
- May lower the risk of colon cancer [15].
- Associated with a reduced risk of prostate cancer [16].
- Lowers blood pressure in hypertensive adults [17].
- Associated with an improvement in processing of visual information [18].
- Boosts immune system and reduces the risk of autoimmune diseases [19].
- Protects against ischemia, light, oxygen, inflammatory, and age-associated pathology of the eyes [20].
- Aids in the regulation of blood clotting.
- Reduces the risk of stroke [21].
- Supports healthy skin and hair.
- Lowers triglycerides [5].
- Increases good HDL cholesterol [22].
- Lowers risk of cardiovascular disease [23].
- May protect against bone loss from osteoporosis [25].
- May prevent the onset of depression [4].
- Improves the condition of your skin.
- Helps treat inflammatory bowel disease (IBD) [26].
- Beneficial in the treatment of asthma [27].
- Improves glucose-insulin metabolism [28].
Please visit us at www.tntgetfit.com to learn more about our Essential Fats Supplement.
TNT's Essential Fats contains high amounts of both EPA and DHA, offering a precise blend of the aforementioned health benefits at an extremely affordable price. Each capsule of Omega EssentialsTM offers a precise blend of EPA/DHA in very appreciable amounts, rendering it extremely effective as well. TNT Essential Fats is made in limited runs using Soft Gel Technologies® Marine LipidsTM with vitamin E (mixed tocopherols) added to avoid oxidation so freshness and potency are guaranteed.