Fitnessness

A Workout for the Discouraged

Hi! Welcome to Motivation Mondays!!! Today, I have a new workout for you! I recently found out that a few women I knew were doing the last workout that I posted! That was so encouraging! Please keep sending me feedback! I love it!

No Change

If you are anything like me, and you workout pretty consistently, you know that you can get get pretty discouraged. There are times when you follow a workout program, eat well and stay active and you STILL do not see progress.

That nasty “place” that you get stuck in is called “Plateau land”.

Here is the definition…

Pla·teau

an area of relatively level high ground.
2.
a state of little or no change following a period of activity or progress.
“the peace process had reached a plateau
Hey, I’ve been there many times! It kind of sucks being a female sometimes. Our hormones control so many factors of our health, unfortunately.
But, Don’t be discouraged!!!
You can do it!!!

“If Only I had a Nanny!!!”

With all that being said though….we still need to be consistent!
Consistency wins the race!!! You don’t have to workout every day to see results!
The other morning, I had the privilege of working out with my husband in the morning, before he left for work. I love working out with him!
We get to talk, encourage each other and the best part…Slap each other on the booty!!! 😉
We started talking about when the kids grow up and move out (which seems like a lifetime away…but it’s really not). I told him, “man o man, if I only had a nanny…I would look soooooo good! I’d go to the gym every day for 2-3 hours (uninterrupted), take spa days, get manicures and pedicures and generally be so relaxed!!!”
We laughed at that sentiment. I realize that some have the resources to be able to do that sort of thing, and that’s great, but I also have to be realistic. This season of life is really for my husband and my  babies! I have to remember that THAT is my priority right now…and THAT’S OK!
Does that mean that I let myself justify being unhealthy and out of shape? Heckles no! But I also have to be realistic. I could easily tell myself, “if only I had a…”.  You fill in the blanks.
Justification is a dangerous thing ;).

The Workout

Before I show you the workout plan, I just want to remind you that health and fitness is only 20% achieved in the gym! A whopping 80% is achieved in the kitchen!!!

That’s right! Your health begins and ends at what you eat! So, don’t beat yourself up if your life doesn’t allow for 2-3 hours at the gym, spa days, nanny’s etc!

This season is for your husband first, and then your kids! But, start in the kitchen!

Don’t be discouraged! 

With all that being said….
I put together a workout that you can easily do 3 times a week. This is a 2-4 week workout. It should only take about 25-30 minutes. Make sure to keep your heart rate up! It is a full body workout, so you can focus on burning fat and toning up every area of your body!  Hope you enjoy it!
Here is the (pdf) printed version.
Just click on it and print it out!
Enjoy!
-Z
Fitnessness · Fitnessness

Give yourself a break!

Welcome to Motivation Monday!

“I have a plan!…P-A-L-N”

Ever seen that movie Sgt. Bilko? Hilarious. It is a goofy military spoof. The Sgt. is a guy who goes against the rules and runs an illegal gaming operation in his auto shop on base. He gets the guys together and tells them that he has a plan to make everything work out for them.  He talks about his strategic plans for his platoon and gaming operation, and spells the word “plan” wrong on the drawing board as he is “rallying the troops”. Funny movie….watch it!

Back to the story…

That’s kind of how my morning went when I thought about the word “plan”…totally wrong.

Ever have a plan to be really “good” on a Monday, and to start back on your exercise after a long weekend of gluttony and laziness? Your plan is to wake up early, do an awesome workout and start your day off right. Right?

That was my plan today (although, I didn’t have a weekend of gluttony, and for the most part, didn’t have a weekend of laziness).

I utterly failed.

You see, I was wide awake last night around bed time. I could not go to sleep! I even took a melatonin! When I did eventually fall asleep, I kept waking up…all night! It was rough night for me, and I have no idea why I kept waking up or why I couldn’t fall asleep in the first place. Weird.

Because of my inconvenient night, I could not, for the life of me, wake up this morning! My alarm went off as usual, at 5:30 am. I pushed snooze as I incoherently could hear my husband stomping around in the kitchen throwing pots and pans around as if no one was sleeping in the house, and being extremely loud (he wakes up before me). (Husband! You’re fired!). I’m sure I am over embellishing because of my half-asleep state. But seriously husband…you’re a “bull in a china shop”!

I eventually just turned off my alarm, instead of “snoozing” it, and rested my eyes again. So, I pretty much just went back to sleep. I couldn’t even keep my eyes open!

I eventually woke up to the sound of children playing in their room. If you have ever been woken up this way…it’s horrible! Especially when you are dreaming that you are sleeping in a hotel room, surrounded my big pillows and no children. 😉

I eventually got up and got coffee and went back to bed as the kids ensued in their revelries. I just sat in bed staring at the wall, wondering how I messed up my morning so bad, and why the crap I was so dang tired. OMG.

Why tell this story of my morning? Because….wait for it…Theres a lesson to be learned here.

Exhausted after a night of sleeplessness.

Give yourself a break!

If you are like me and you had a similar morning…Your whole structure and routine just fell apart! Mine did. At first.

You see, I started “beating myself up” because I, “Didn’t work-out”, I, “didn’t do my regular routine of devotions”, “I wasn’t up and ready before the kids”, “I slept in”….ETC ETC. (WA WA WA)

I just to want to use this short post to encourage you ladies who may be in the same “boat” as me. Who may “utterly fail” some mornings. Wether you are a routine and structure kind of person (like me) that fails at it, or just someone who tries to set goals of exercise and structure and fails at them on any given Monday.  Give yourself a break!

I had to. I started to think about how bad I was messing up my day, how “off” my plans were going to be…but in the scheme of things…IT’S OK!!! The world did not end. The kids are not going to die. The house chores aren’t going to be mad at you…

Give yourself a break!

Stuff happens. Things come up. Nights with no sleep happen.

That homeschool will be there all day, those dishes will be there all day (in abundance), that laundry will still be piled up in that corner, and your kids will be ok with you waking up with them. Take this opportunity to read them a story in your pj’s, or have a day off school, or do a deep-cleaning of the house…. You may have to switch stuff around a little bit…but that is ok!

laundry piled high
Dirty laundry for days!

Try, Try Again

All that to say… Don’t beat yourself up if you don’t start your exercise on the day you intended to, or if you can’t seem to wake up early enough, Etc.

Don’t stay there, of course! Do your best to be active and healthy and to set goals for yourself. But, if you failed today, like I did…TRY AGAIN TOMORROW! Give yourself a break!

Have grace on yourself, and know that failing at your goals is not the end of the world! It’s just one of those things that happens a lot in motherhood. It just does.

My mom always said, “If you fail at something, try, try again!”

Happy Monday! have a blessed day!

-Z

 

Fitnessness

Motivation Monday

New Year’s Resolutions…

Did you know that New Years Resolutions originally came from the Babylonians, in 2600 BC???

I know we would like to think that it’s so “American”, but it originally was not.  The Babylonians got that one. Great tradition though, guys!

Needless to say, I made a New Years resolution to start a bunch of things. One, being getting more focused on my fitness and daily exercise!

This Morning’s Workout…

I worked out this morning! Woo Hoo! One of my “boxes”  got checked off! You see, I am a list person. A “check the box” kind of person. I do well with structure, and schedules. I haven’t always been that way, but since I have a busy husband, 4 kids, homeschool, a part-time job and my house chores…I have to be structured, or nothing get’s done!

I have had to write down what my priorities are, and try to make a daily schedule for myself. I think it is important to really look at your priorities and set them in the order that they need to be placed in. Writing it down is a way that I have discovered, works!

Here is an example of my daily schedule:

5:30 am-Wake up, drink coffee and have devotional time with Jesus

6:30 am-Stretch and work out

7:20 am-Take shower and get ready for the day

7:30/7:45 am- Make myself healthy breakfast while kids are waking up

8:00 am-Get kids moving with chores, teeth brushed, bed made etc. (great time to throw laundry in the wash, or other little chores)

8:30 am-Make breakfast for the kids

9:00 am-Start school. (we always start with the pledge of allegiance-and my kids DO NOT KNEEL FOR THE NATIONAL ANTHEM 🙂

12:00/12:30-Lunch time

If we get done with school before lunch (that’s a good day), then in the afternoon, I am able to work on my blog, finish house chores, run errands or meal plan.

Afternoons are usually my “up-in-the-air time”. That’s when I am able to get most things done. That’s also when my daughter naps, so it works out great.

5:30 pm- Start dinner. Planning your weekly meals ahead of time, makes dinner a breeze! I never have to think about what I need to make, I just have the ingredients in the fridge all ready for me (be looking out for my post on MEAL-PLANNING. Coming soon!)

6:30/7:00 pm-Dinner time. Sometimes the hubby isn’t back for dinner at that time, but I always try to make dinner anyways, so that I can use the leftovers for his lunches (Be on the lookout for my post “How to make lunches for your hubby-the easy way.” Coming soon!)

8:00 pm-kids bed time! “FREEDOM, FREEDOM!!!!!”

So, there you have it! I try to stick to that schedule, as much as I can. The beauty of homeschool and being a SAHW (stay at home wife), is the potential flexibility. But, I do well with sticking to that schedule, and it really makes me enjoy Saturdays, because I don’t have a schedule for Saturdays!

Starting your day out right..

Notice how my day STARTS with time alone and in the Bible? That is the most important priority for me, because if I am not where I need to be with God, you can bet that I won’t be right in my daily life!

My next priority is my husband and then my kids.

But, because being physically fit is also a priority, I have to include in my “alone time” to be able to execute that priority. Something that I have learned, is that if I don’t do it before the kids are awake, it won’t happen. Hence, the early morning workouts. 🙂

“What’s important to you will show.” -Z

Since my baby girl (almost 2 years old) was born, I haven’t been as serious as I would like to have been, about being fit. A lot has happened in my life where I could easily justify not taking care of myself physically, but I won’t.

Justification can be a dangerous thing. At least for me. I really have no excuses anymore. I always say that, “what’s important to you will show”. So, I need to start really practicing what I preach.

The Workout

Attached is a weekly workout that I will be doing for the next 2 weeks, as I do a 2 week Fuel Cycle (refer to the Trim Healthy Mama book).  I will be posting pictures of the scrumptious food I will be eating, and recording body changes.

If anyone is interested in doing it with me…please do! Comment below and I will try to help!

I completed this workout this morning and it felt great! I added in heavier weights then I am suggesting to you. Unless you have been accustomed to lifting heavy weights, I do not suggest starting there, no matter how “strong” you may feel.

The workout that I designed for y’all is a “lighter version” of what I am doing. I will be using heavier weights for all my workouts, but you can follow along with the workout on this post. Be sure to use proper form, and also to stretch before and after the workout! (See disclaimer below).

Here it is…..

2 week fat blaster

SS stands= Super Set. It basically means to do the sets (usually the two or three types of different workouts) 3 times.

W/20’s, w/10’s= Means to use 20 lb weights in each hand, or 10 lb weights in each hand. Unless specified.

Im excited for you to start this journey with me! Feel free to give me any feedback on your exercises!

Good Luck!

Disclaimer:  zhealthyhousewife.com strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. Zaneta Francis and zhealthyhousewife.com is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge zhealthyhousewife.com and Zaneta Francis from any and all claims or causes of action, known or unknown, arising out of zhealthyhousewife.com negligence.

Fitnessness · Fitnessness

My Fitness Journey Through 5 Pregnancies

fitness journey 2

My Fitness Journey Through 5 Pregnancies

Yes, you heard right…5 pregnancies! Although I only had 4 full-term pregnancies, I’ve learned a lot about nutrition and fitness in the past 9 years.

I wanted to share some pregnancy photos with y’all, so that you have a better idea of where I started from, and hopefully encourage you to be healthy in your pregnancy.

My second pregnancy was actually my first full term pregnancy (be sure to watch out for my post about My Miscarriage).

Enter pregnancy #2…

1st pregnancy

This is me only at 6 months along! I gained so much weight right off the bat! I had no idea that I needed to be active and eat nutritious food for the health of my baby and me. People told me, “you need to eat for two!”. I believed them.

fat
Jesse at 2 months old. My heaviest weight.

I had gained so much weight with his pregnancy, that after I had him, I wasn’t able to lose weight. At that point, I was about 25 pounds over my healthy weight, and I didn’t know any better! While I was nursing, I was always hungry, and because everyone told me that I needed eat a bunch of carbs to be able to make milk for him…I ate a bunch of carbs! Not healthy carbs either!

6 months after I gave birth to my first, I got pregnant!!! I know right?!?!?

I had no idea that you could get pregnant while you were nursing!

But, alas…I was pregnant!!!

Pregnancy #3…

IMG_0576
About 6 months along with #2 full-term pregnancy.

I had no idea what I was doing, and I sure as heck did not understand nutrition during pregnancy. This was my heaviest of all pregnancies. I had gained almost 50 pounds (for my 5′ 4″ self, that’s a lot!)!

Then there was pregnancy #4…

181535_1896515457105_1694512_n
The most embarrassing swimsuit choice ever!

About 6 months along with #3 baby

Although this picture doesn’t do me (or that hideous swimsuit), any justice….I actually was smaller during this pregnancy. This is where I began to understand that I needed to be active and eat nutritious food for health. I started to read articles about how staying fit during pregnancy was very important, and began implementing some of things I learned.

Let me just tell you…I barely made it to the hospital with this guy! This was not only the easiest pregnancy, by far, but the easiest labor too! I barely made it to the hospital in time to deliver! I arrived at the hospital, and then 7 minutes later…he was born!

I attribute the ease of this pregnancy to the implementation of nutrition and health (although not perfect at the time).

Pregnancy #4…

IMG_0578.jpg

By this pregnancy….I began to understand the importance of nutrition and exercise. I was exercising regularly and eating fairly nutritious at that point, and feeling a lot better.

Enter THM (Trim Healthy Mama). This lifestyle of eating really changed my husbands and my health in so many ways! We both felt better, had more energy and were over-all, looking thinner and more trim.

For the first time ever, we were able to eat decadently and not feel guilty or “nasty” afterwards. We began seeing so many benefits that we couldn’t deny.

We love THM, and will be lifetime “THM’rs”.

Fortunately, this pregnancy and labor went pretty easy as well.

Pregnancy #5…

fullsizeoutput_329
4 months along with pregnancy #5

 

 

 

 

 

 

 

 

 

 

 

 

 

Now pu-lease tell me you see the difference! I was like 16 weeks along here, and was ripped! After 4 pregnancies…I finally got the point of how important physical fitness was to a pregnancy! I was actually still lifting weights and doing quite a bit of cardio for all of the pregnancy. This was by far, my most healthy pregnancy.

Here is me about 6 months along with #5, and with pregnancy #2. Same amount of months-completly different figures!

fullsizeoutput_31c
6 months along with pregnancy #5.
1st pregnancy
6 months along with pregnancy # 2

 

 

 

 

 

 

 

 

 

 

 

 

 

See the difference?!?!

So…I definitely am a big advocate for fitness during pregnancy. It is beneficial, not only in the way you feel and look, but in the ease of labor! My labors were so easy after I began exercise during pregnancy!

Note: I didn’t use any pain meds or epidural’s in any of my labors! Maybe it is because of my phobia of needles, or just the fact that my pregnancies were healthy, and I really didn’t need them. Regardless, I didn’t use any, and I believe that most women are stronger than they think. If you’re thinking about going “all natural”….DO IT! You’ll be happy you did!

Now that I am done with babies (God-willing haha), I am still on my journey to be healthy, and to be the example of what health looks like to my kids.

I am not perfect…FAR FROM IT. I still have stretch marks, skin that is not as “elastic” as I would wish, wrinkles, grey hairs, and many other imperfections,  but I strive to be as healthy and active as I can be.

So, here is encouragement to all you mamas out there…Don’t give up!

Keep up being active, and especially eating nutritious foods! If you haven’t hear of THM…I highly suggest you toking into it! It’s an amazing lifestyle!

You can do it! I believe in you!

God Bless!

-Z

 

Fitnessness

20 Minute Workout for the Holiday bloat…

Feeling the bloat from the holidays???

I don’t know about you…but I sure do! Holy shmokes! The last couple of days I have had to make my yummy Easy Protein Smoothie (check out my Recipe page), because I really haven’t been feeling good. That Smoothie is jam-packed with nutrition…its kind of a mini “reset” button for your health. And…great thing about it…it keeps you “regular” ;). You’re welcome. 🙂

All those sweets and treats….and BREAD! Amazingly delicious bread! I love bread. My one weakness! The bad part is….I make REALLY good bread. Lets just put it this way…for a while there, I made bread all the time….and we ate it all the time. My waist was not happy.

 

Try This awesome workout 3 times a week…

Long story short….After the holidays, and all the yummy food and treats we’ve had…It’s now time to focus back on our bodies. Time to get back into the routine of some good ole fashion workouts! Here is a great little 20 minute workout, that will get you sweating and melting the holiday weight off!

All you need is 10 lb weights and 5 lb weights. Make sure to keep your form nice and neat. Feel free to give me some feedback, and don’t forget to subscribe to my blog for more workouts!

 

Disclaimer:

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.