Blog

Lean Bulk Macros: Lean Muscle Gain for Moms

September 1, 2023

woman sitting on chair holding dumbbell with bicep curl

As a mom, the juggling act between family, work, and personal time can often leave little room for prioritizing fitness. Yet, in the whirlwind of responsibilities, maintaining a healthy lifestyle becomes all the more essential. In this blog post, it’s about way more than just lifting weights or weight loss. I will break down for you the best way to figure out your lean bulk macros so that you can have the body composition that you desire. You may have extra body fat on you that you want to get rid of and you may want to build your lean muscle mass. We’re about to unpack the secrets behind feeling amazing, staying energetic, and boosting your confidence.

Are you wondering what “lean bulk macros” even means? What it means is you want to “bulk” aka, put on muscle, without also putting on too much fat. Ever thought about how building muscle could be a real game-changer? Here’s the deal: as we age, our metabolism and energy levels can hit a bit of a slump. But here’s the silver lining – by building lean muscle, you can give them a serious wake-up call. It’s like giving your metabolism a turbocharge, keeping you firing on all cylinders. Not to mention, it’s like an investment in your long-term health and vitality.

This image shows a variety of foods that can be put into macro categories that can be considered for lean bulk macros.

Macros and Fitness Routines for Moms

Now, let’s dive into the nitty-gritty – macros and nutrition. Don’t worry, we’re skipping the complicated jargon. Think of macros as the tools that help you steer your body’s metabolism. Imagine your body as a well-tuned engine – macros are the knobs that decide whether to store fat or burn it for fuel. But that’s not all; macros play a starring role in the muscle department too. More muscle isn’t just about flexing in the mirror; it’s like having a 24/7 calorie-burning buddy.

Now let’s talk about how to get the best results with macros. And that will be your fitness routine. Balancing fitness goals with mom life can feel like a full-blown circus act. Especially when your little ones demand your attention non-stop. But guess what the good news is? There’s a silver lining here too. You don’t need to become a gym rat or sacrifice family time. With the right approach, just 30 minutes, 3-4 times a week can work wonders. It’s about working smarter, not longer. The most effective way to exercise as a busy mom is to incorporate workouts that blend strength training and calorie burning. So, even on the craziest days, you’re still making progress.

Understanding Macronutrients and Muscle Growth

Building lean muscle isn’t just about lifting weights at the gym; it’s a holistic process that starts in the kitchen. We’re talking about macronutrients – those three key components: protein, carbohydrates, and fats. Let’s break it down:

Eating the Right Mix of Macros for Lean Muscle:

1. Protein – Your Muscle’s Best Friend: Protein isn’t just for bodybuilders. It’s your secret weapon for muscle repair and growth. As a busy mom, you’re no stranger to multitasking, and protein does the same for your body. Aiming for around 30% of your daily calories from protein will be enough protein to build muscle. That could translate into lean meats like chicken, turkey, and beef sticks – perfect for on-the-go moments. Greek yogurt, cottage cheese, and eggs are also excellent sources.

2. Carbs – Fuel for Your Muscles: Carbohydrates are your body’s primary source of energy, and when building muscle, they’re like the fuel for your workout engine. About 30-40% of your daily calories from carbs is a good target. Opt for complex carbs like whole grains, sweet potatoes, and brown rice. These keep you energized, enhance your workout performance, and contribute to muscle growth without unnecessary fat storage.

3. Fats – The Smart Kind: Fats have gotten a bad rap, but they’re essential for overall health. Aim for around 25-30% of your daily calories from healthy fats. Think avocados, nuts, seeds, fatty fish and olive oil. These fats support hormone production and keep your body functioning smoothly.

Prioritizing Protein:

As a busy mom, convenience matters. That’s where high-protein grab-and-go options come in. Beef sticks, yogurt, nuts, and protein bars are your allies. Also, consider having prepped proteins on hand. A stash of cooked shredded chicken or browned ground beef can be a lifesaver when time is scarce. And remember, protein isn’t just for dinner – incorporate it into your breakfast, lunch, and snacks too.

Calculating Your Personal Macro Ratios for Lean Bulking:

Now, let’s talk about personalized macros. No one-size-fits-all approach here. Your body type, activity level, and goals all play a role. If you’re in a calorie surplus to build muscle, a common guideline could be around 40% carbs, 30% protein, and 30% fats. But hey, your body might dance to a different tune, so feel free to tweak these ratios based on what works best for you.

Considering Body Type and Goals:

Your body’s unique. That means your journey is too. Whether you’re naturally lean or tend to carry more weight, your body type affects how you respond to different macros. Also, think about your diet history and goals. Are you starting fresh or building on previous efforts? This could influence your macro breakdown. Remember, it’s about finding that sweet spot where you’re nourishing your body, building muscle, and feeling amazing.

In a nutshell, it’s not about following a cookie-cutter plan; it’s about crafting a personalized roadmap that matches your lifestyle, preferences, and goals. So, go on, load up on protein, embrace those carbs, and enjoy the right kind of fats – all while keeping your unique self in mind. You’ve got this!

notebook that says calories along with foods and calorie allotment

Determining Caloric Needs

1. Total Daily Energy Expenditure (TDEE) – Your Energy Equation: Think of TDEE as the energy math your body does every day. It’s like adding up everything you do – moving, thinking, even sleeping – to figure out how much energy you need. So, if your TDEE is like a budget, the calories you eat are your spending. If you eat more than your TDEE, those extra calories become savings (or stored as fat). Eat less, and you’re creating a deficit, using up those stored calories.

2. Factors That Affect TDEE – Activity, Resting, and You: Your TDEE isn’t fixed; it changes based on a few things. First, there’s your basal metabolic rate (BMR) – the calories you burn while just existing, like a car idling. Then comes your activity level – how much you move around. More movement means more calories burned. Finally, your body type plays a role too. Muscles need more energy, so if you’re building them, your TDEE goes up.

3. Caloric Surplus and Deficit – Balancing the Equation: Imagine your body is a seesaw. To gain muscle, you need a little more weight on one side – that’s a caloric surplus. You’re eating more than your TDEE, giving your body extra energy to build muscle. On the flip side, if you want to lose fat, you tilt the seesaw the other way. That’s a caloric deficit. You’re using up more energy than you’re eating, so your body dips into those stored calories, including fat, for fuel.

In a nutshell, TDEE is like your daily energy bank account. It’s a mix of your BMR, your activity, and your unique self. If you want more muscle, you tip the balance with a surplus. If you’re aiming to lose fat, it’s a deficit. It’s all about finding the right equation for your goals.

The Role of Protein:

Protein isn’t just for bodybuilders; it’s your ally for muscle growth. Aim for around 0.8 to 1.2 gram of protein per pound of your body weight to give those muscles the support they need. Protein becomes your superhero during both surplus and deficit phases. When you’re eating more to build muscle (surplus) or eating less to shed fat (deficit), protein helps you hold onto your hard-earned muscle. Think foods like lean meats, eggs, Greek yogurt, and beans – perfect for busy moms looking to fuel their bodies right.

Calculating Macros for Lean Muscle Gain: Lean Bulk Macros

1. Personalized Macro Calculation – Beyond the Calculator: In the world of lean muscle gain, it’s not just about plugging numbers into an online macro calculator. While these calculators seem handy, they often overlook the unique factors that make you, well, you. I believe in a more personalized approach, one that takes into account your body type, diet history, and personal lifestyle (and don’t forget the whole breastfeeding thing too!!) That’s why, in my coaching business, I guide moms through a transformative journey to calculate their own macros.

2. Unleash the Power of Your Macros – The Macros for Mamas Way: Forget the cookie-cutter approach – every mom is on her own journey. I teach moms how to take the reins with Macros for Mamas, a course designed to empower you. You’ll dive deep, exploring your goals, your history, and your preferences. This isn’t about numbers; it’s about understanding your body’s language. You’ll find the right macro balance that works for you.

3. Crafting Your Own Macro Blueprint – Step by Step: Here’s the scoop: my coaching guides you through the process of creating a macro blueprint that’s as unique as you are. We don’t stop at percentages – we focus on grams, the real nuts and bolts of macros. In this experience, we factor in your activity level, your muscle-building dreams, and yes, even your lifestyle. Whether you’re joining my group program or going for personalized 1:1 coaching, you’re crafting a roadmap that’s all you.

In a nutshell, forget the generic. The primary goal is to tailor everything to you. No online calculator can match the power of understanding your body, your history, and your goals. With Macros for Mamas you’re not just calculating macros – you’re unlocking a new level of empowerment and taking charge of your health.

meal plan notebook surrounded by fresh wholesome foods

Crafting Your Meal Plan:

1. The Meal Planning Advantage – Your Muscle’s Best Friend: Meal planning isn’t just a trendy term; it’s your secret weapon on the road to lean muscle gain. Think of it as your blueprint for success. By mapping out your meals, you’re not only fueling your workouts. You’re also providing your muscles with the nutrients they crave. It’s like giving your body a high-five before you even hit the gym.

2. Balanced Sample Meal Plans – The Perfect Plate:

Creating a balanced meal plan doesn’t have to be overwhelming. Think of it as assembling the perfect team to support your muscle-building goals. Let’s break it down into three key players: proteins, carbs, and fats. Mix and match these components to create meals that are not only delicious but also supercharged for muscle gain. It’s best to use whole foods to create your meals, but as moms, we need convenience. It’s totally fine to include things like protein bars, protein powders, and collagen to boost that protein intake!

Use this sample 1- week grocery list divided into macros, along with some meal ideas below.

Proteins – Your Muscle Supporters:

Eggs: Versatile and protein-packed, eggs are a staple for muscle growth.
Chicken Breast (grilled or baked): Lean and rich in protein, chicken breast fuels your muscles.
Greek Yogurt: Creamy and protein-rich, Greek yogurt supports muscle repair.
Salmon (baked): Packed with omega-3s and quality protein, salmon is a muscle-friendly choice.
Chicken: Grilled chicken breast is a go-to for muscle-building meals.

Carbs – Your Workout Pals:

Oatmeal: Complex carbs in oatmeal provide sustained energy for workouts.
Mixed Berries: Berries add natural sweetness and carbs to your meals.
Quinoa: Protein-rich quinoa offers a balanced source of carbohydrates.
Sweet Potatoes (for roasting): Nutrient-packed sweet potatoes are great for refueling.
Brown Rice: Nutrient-dense brown rice complements muscle growth.
Zucchini (for stir-fry): Zucchini is a low-carb option for stir-fry dishes.
Asparagus (for grilling): Asparagus provides a healthy dose of carbs for muscle recovery.
Banana (for oatmeal topping): Bananas add natural carbs and sweetness to your oatmeal.

Fats – Your Body’s VIPs:

Avocado: Creamy avocado offers healthy fats that support muscle health.
Nuts (such as almonds): Nuts provide satisfying fats for energy and taste.
Almond Butter: Nut butter offers healthy fats for a nutrient-packed boost.
Olive Oil: Drizzling olive oil adds heart-healthy fats to your dishes.
Feta Cheese (for chickpea salad): Feta cheese complements salads with a burst of flavor.

Veggies – Your Nutrient Boosters:

Spinach: Nutrient-rich spinach is perfect for salads and omelets.
Bell Peppers: Colorful bell peppers add vitamins and flavor to your meals.
Mixed Greens: Mixed greens offer a variety of nutrients for salads.
Broccoli (for roasting): Broccoli provides fiber and nutrients for muscle support.
Kale: Nutrient-dense kale is great for salads and sautés.
Chickpeas (for chickpea salad): Protein-packed chickpeas add texture and nutrients.

1-Week Mix-and-Match Meal Plan:

Breakfast: Scrambled eggs (protein) with spinach and bell peppers (veggies)
Lunch: Grilled chicken (protein) salad with mixed greens, avocado (fat), and quinoa (carbs)
Dinner: Baked salmon (protein) with roasted sweet potatoes (carbs) and steamed broccoli (veggies)

Breakfast: Greek yogurt (protein) with mixed berries and a sprinkle of nuts (fat)
Lunch: Chicken stir-fry with zucchini and brown rice (carbs)
Dinner: Grilled chicken (protein) with asparagus (veggies) and a side of quinoa (carbs)

Breakfast: Oatmeal (carbs) topped with sliced banana, almond butter (fat), and chia seeds
Lunch: Chickpea salad (protein) with kale (veggies), olive oil (fat), and a sprinkle of feta cheese
Dinner: Chicken breast (protein) with mixed vegetables (veggies) and brown rice (carbs)

Feel free to adapt this meal plan to your preferences and dietary needs. The goal is to create balanced meals that support your lean muscle gain journey while enjoying a variety of proteins, carbs, fats, and veggies. If lean bulk macros is your approach, focusing on choosing your proteins first and building your carbs around that while also incorporating healthy fats is going to be a great start!

The Lean Bulking Approach

When it comes to gaining lean muscle, there’s a smarter way – clean bulking. This method focuses on quality gains without unnecessary fat. Say goodbye to the old-school “dirty bulking” mindset that brought excessive calories and regret. Clean bulking is about precision, giving your muscles what they need without packing on the unwanted baggage.

Benefits of Clean Bulking – Muscle and Metabolism Boost: Clean bulking holds the key to a better physique and healthier metabolism. By gradually increasing calories, you’re providing your body with enough fuel to build muscles while avoiding the roller coaster of fat gain. It’s a win-win – your muscles thrive, and your metabolism gets a welcome boost.

Sculpting a Slight Caloric Surplus – The Goldilocks Zone: The trick to clean bulking? Finding that sweet spot of a slight caloric surplus. You’re not overloading your plate, but you’re also not skimping on energy. It’s like Goldilocks – not too much, not too little, but just right. This way, your muscles get the nutrients they need to grow, and you’re not inviting excess fat to the party.

Mastering Nutrient Timing – Fueling for Fitness: Imagine your body as a high-performance machine, and nutrient timing is your secret fuel. Eating the right foods around workouts can make a difference. Pre-workout carbs energize you, while post-workout protein aids recovery and muscle repair. It’s like giving your body a high-five for its hard work.

mom and daughter doing push ups together

Balancing Fitness with Mom Life:

For moms, fitness can be a juggling act, but fear not – it’s manageable. Incorporating wellness into your mom life doesn’t have to be overwhelming. Discover tips to make it work, find exercises that involve your kids, and explore the potential of intermittent fasting to keep nutrition on track even during the busiest moments. If you are recently postpartum and feel like you have hit a plateau, there may be some things you can do in order to get out of that plateau.

Tips for Busy Moms – Making it Work: Streamline your fitness routine with efficiency. Short, intense workouts can be just as effective. Carve out pockets of time, even if they’re brief. Consider involving your kids in your activities – it’s quality bonding time and sets a great example for a healthy lifestyle.

Introducing Intermittent Fasting – A Time-Savvy Strategy: Intermittent fasting offers a solution for moms on the go. There are many different ways to do this , and it’s important to note that it may not be best for all women. If you find that this would work for you, by limiting your eating window, you’re freeing up time for family and productivity. It’s not about skipping meals; it’s about optimizing meal timing to align with your schedule. Just another tool in your busy mom toolkit.

Home Workouts and Kid-Friendly Activities

Home workouts and kid-friendly exercises are game-changers. They allow you to be present for your kids while staying active. Engage in quick home exercises or create mini workouts with your little ones. It’s a win-win that lets you embrace motherhood and fitness simultaneously.

Your Journey, Your Way

Starting on the journey to lean muscle gain as a mom is about personalization, balance, and consistency. The first step is to determine your ideal macro ratio – the foundation of your nutrition. The second step is to focus on strength gain and preserving your muscle if in a calorie deficit. Then, adapt it to your mom life. It doesn’t need to be picture-perfect; what matters is your commitment and how you FEEL. Remember, it’s not about chasing perfection; it’s about embracing a lifestyle that makes you feel your best. Your journey, your rules, your victories.

FAQs

Can I really build lean muscle as a busy mom with limited time for workouts and meal prep?

Yes, you can! Lean muscle gain is achievable with efficient workouts and strategic meal planning. Short, intense workouts and meal prepping can fit into even the busiest schedules. Consistency matters more than the duration of your workouts.

Will increasing protein intake make me bulk up like a bodybuilder, or is it safe for moms looking for a toned physique?

Increasing protein intake won’t make you bulk up like a bodybuilder unless you’re following an intensive bodybuilding regimen. Protein is essential for muscle repair and growth. It helps moms achieve a toned, lean look without excessive bulk.

How can I ensure my family’s meals align with my lean muscle gain goals without making separate dishes for everyone?

You can strike a balance by preparing family-friendly meals with added protein and nutrient-dense ingredients. Incorporate lean protein sources, whole grains, and plenty of vegetables into meals. It’s a win-win – you’ll reach your goals while nourishing your family with wholesome foods.

Facebook

Twitter

30-Day Weight Loss Challenge: Ideas for Busy Moms

July 31, 2023

Are you a busy mom looking to prioritize your health and fitness? In this 30-Day Weight Loss Challenge, we will explore the best ways to develop new healthy habits, achieve your fitness goals, and enhance your overall well-being. Think of it more like a “Fit Mom” challenge. There are 30-day challenge ideas for weight loss.

You deserve to feel confident in your body. It’s okay to want to lose some weight you may have gained from pregnancy or just from LIFE in general. It doesn’t mean that you are shaming your body or that you have a poor body image. It just means you want to FEEL GOOD. It’s important for moms to feel good in their bodies because it affects our entire family. Your outlook and attitude each day makes a difference in your kids. If you are always frustrated and depressed about the state of your health- what kind of effect do you think that might have on your kids? Not a good one!

So how do you get started on your journey to become a “Fit Mom”?? Well, this challenge is a great place to start. Let’s talk about some foundational things first. Then, you will know WHY this challenge is important and can take your first step towards your goals. This is unlike other monthly challenges in that it involves your kids, and is FUN. It’s probably some stuff you are already doing, but it’s making you be intentional about your actions. I find that my clients just need intentionality and BOOM, they reach their goals with ease.

30 Day Fit Mom Challenge Activities

Let’s dive into some great ideas that will make this journey fun, effective, and sustainable for moms like you. It’s not just about your body weight, it’s about the little things and consistent action on a regular basis that is going to really make a difference in the long run (unlike the quick fixes you see all over social media!) This can be part of your weight loss journey, OR it can just be a good way for you to incorporate healthy habits, new healthy recipes, drink an extra glass of water, or whatever else may be missing in your lifestyle.

At the bottom of this blog post, there will be a calendar for the 30 day challenge. This would be a great way to kickstart your fitness journey! Each day will be a challenge that you can make a priority. It would be a great idea to get an accountability partner or a group to do this with! I also include “Daily Tasks” that I recommend to my clients to help you reach your goals even faster.

Well and Balanced Life is a participant in the Amazon Services LLC Associates Program. This post may include affiliate links which means I may earn a small commission if you shop using the links below at no additional cost to you.

Setting the Foundation: Building New Healthy Habits

As a mom, establishing a strong foundation is essential to a successful fitness journey. You can use this 30-day challenge ideas for weight loss but without a foundation, you won’t be successful long term. Start by incorporating small changes into your daily routine, like drinking more water, having a nutritious breakfast, and cutting back on processed foods and added sugar. These simple yet effective steps will create a positive impact on your physical and mental health, setting you up for success.

1. Track Macros for a Personalized Approach!

It’s a good idea to approach your nutrition in a personalized way by tracking your macros. Get to know your body’s unique needs for proteins, carbohydrates, and fats to optimize energy levels and overall performance. As a busy mom, meal planning might not always be feasible, but having a few staple foods in the house is crucial. This way, you can always throw together nutritious meals even on the busiest days, ensuring you fuel your body with the right nutrients. Embrace the power of macros to create a strong foundation for your fitness journey and reach your health goals efficiently.

2. Hydrate for Energy!

As you juggle the responsibilities of motherhood, staying hydrated is vital. Aim to drink 80-100 ounces of water daily to maintain energy levels and support bodily functions. Carrying a water bottle with you wherever you go serves as a helpful reminder to stay hydrated and reach your daily water intake goal.

3. Move More: Aim for 10,000 Steps Daily

Incorporate movement on a daily basis by setting a goal of achieving 10,000 steps each day. Taking short walks during breaks or playing active games with your kids can contribute to reaching this step target. Not only does it promote physical well-being, but it’s also a great way to bond with your fam!!

4. Eat Something Green Every Day

Prioritize nutrient-dense vegetables, especially greens, in your daily meals. Greens are rich in vitamins, minerals, and antioxidants that support your overall health. Whether it’s adding spinach to your breakfast smoothie or enjoying a colorful salad for lunch, including greens ensures you’re getting essential nutrients for optimal well-being.

5. Power Up Breakfast with Protein

Start your day with a protein-packed breakfast to fuel your body and keep you satiated throughout the morning. Aim for 25-30 grams of protein at breakfast, which can come from sources like eggs, Greek yogurt, or plant-based protein options. This protein boost will help stabilize blood sugar levels and support your fitness goals. You can also choose to have on-the-go options, my favorites are protein bars and beef sticks!

6. Prioritize Strength Workouts for Muscle Building and Metabolism

When it comes to workouts, prioritize strength training over excessive cardio. Building muscle not only tones your body but also boosts your metabolism, helping you burn more calories even at rest. Incorporate strength workouts into your routine a few times a week, allowing your body to recover and grow stronger. For this challenge especially, I recommend you have at least a set of dumbbells. As a bonus, I recommend getting resistance bands and an exercise ball.

Prioritize Strength Workouts for Increased Energy and Mom Superpowers

As a mom, staying active and energized is essential for keeping up with the demands of motherhood. Instead of solely focusing on traditional cardio workouts, consider prioritizing strength training to boost your metabolism and increase strength. Strength workouts not only sculpt your physique but also provide you with the superpowers you need to tackle daily tasks with ease.

Think beyond the standard fitness challenges and opt for a 30-day strength-focused program. Target different areas of your body with full-body workouts or muscle-building routines. By incorporating specific exercises to address problem areas, you’ll not only feel more confident in your body but also experience increased energy levels to conquer your daily mom responsibilities.

Building strength through resistance training not only enhances your physical capabilities but also improves your overall well-being. With increased strength, you’ll find it easier to carry your kids, lift groceries effortlessly, and play with your little ones without feeling fatigued.

The metabolic benefits of strength training are equally valuable for busy moms. As you build muscle, your metabolism revs up, allowing you to burn more calories even at rest. This means you’ll be expending more energy throughout the day, helping you stay active and productive.

Embrace the power of strength workouts in your fitness routine no matter your fitness level. Whether it’s lifting weights at the gym or following a home-based strength program, investing in your strength will reward you with increased vitality, improved endurance, and the confidence to take on any challenge that comes your way. As a mom, you deserve to feel strong, capable, and ready to conquer the world, one squat and lift at a time!

What is this 30-Day challenge?

This challenge is to help you create healthier habits in your daily life as a busy mom. Each daily challenge shows you what a healthy lifestyle can look like and can give you a picture of what it looks like to reach your weight loss goals as a mom. Inside you will find healthy food ideas, some meal prep ideas, how to include your family member(s), and more. You will not find a restrictive diet, tracking your calorie intake, fast food, or a cold shower (HAHA!)

If you want to see fat loss in this 30 days, then I recommend doing the following things every single day during the challenge. If you do these things for 30 days, you will more than likely form a new habit which will make it more likely that you will continue to do them once the challenge is over. You will also be very happy to know that you will see fat loss in a fun way and you will be in a great place for future success.

So, without further adieu… here are your 30-day challenge ideas for weight loss.

DAILY TASKS:

1. Drink 100 oz of water

2. Eat 130-150 grams of protein

3. Movement- Some type of movement daily should include at least one of the following:

15-30 minute Strength/HIIT workout
Up to 60 minutes of walking
20-25 Minutes of Cardio (jogging, biking, hiking, swimming, etc)
- aim for heart rate between 130-150

30-Day Challenge Ideas For Weight Loss (MOM EDITION!)

Week 1

Day 1: Start your morning with a 10-minute stretching routine to awaken your muscles.

Tips: Focus on each stretch, taking deep breaths to increase relaxation. Incorporate gentle movements to ease into the stretches.

Day 2: Take a brisk 20-minute walk with your kids, pushing the stroller or riding bikes.

Tips: Make it a playful adventure for your kids to stay engaged. Choose a scenic route to make the walk enjoyable for everyone.

Day 3: Try a 30-day fitness challenge app with workouts that can be done at home.

Tips: Explore different apps to find one that suits your fitness preferences. Schedule the workout during nap time for uninterrupted focus.

Day 4: Practice mindfulness and meditation for 15 minutes to reduce stress.

Tips: Find a quiet space for deep breathing exercises. Practice daily to build a habit of managing stress effectively.

Day 5: Have a no-added-sugar day – avoid all foods and drinks with added sugars.

Tips: Prepare pre-cut fruits and nuts in snack containers for quick and nutritious options. Avoid keeping sugary snacks in the house.

Day 6: Turn house chores into a workout session – dance while doing dishes or lunges while folding laundry.

Tips: Blast your favorite music to make the chores more enjoyable. Engage your kids in the fun dance moves.

Day 7: Enjoy an active family day at the park, playing games like soccer or tag.

Tips: Pack a healthy picnic for a well-rounded family outing. Encourage friendly competition and laughter during games.

Week 2

Day 8: Incorporate bodyweight exercises like squats, push-ups, and planks during playtime with your kids.

Tips: Integrate exercises into playtime, making them part of the fun. Challenge your kids to join you in the movements.

Day 9: Go for a 30-minute bike ride or jog during the early morning or evening.

Tips: Wear comfortable shoes and choose a scenic route for an enjoyable experience. Bring water and snacks for energy.

Day 10: Involve your kids in a fun dance workout session at home.

Tips: Pick age-appropriate dance routines that your kids can follow along with. Let them lead the dance party!

Day 11: Try a 15-minute high-intensity interval training (HIIT) session full body workout to boost metabolism.

Tips: Warm up before starting the session. Modify exercises to suit your fitness level and avoid overexertion.

Day 12: Have a healthy cooking session with your kids, making nutritious snacks together.

Tips: Choose simple recipes that your kids can actively participate in. Emphasize the importance of using fresh and healthy ingredients.

Day 13: Do a 20-minute yoga session before bedtime to improve flexibility and relaxation.

Tips: Create a calming atmosphere with dim lighting and soothing music. Follow guided yoga sessions for proper alignment.

Day 14: Have a technology-free day and engage in active play with your kids.

Tips: Plan fun activities like outdoor games, crafts, or storytelling. Unplug to fully enjoy quality time together.

Week 3

Day 15: Take a family hike or nature walk to enjoy the outdoors and bond.

Tips: Choose a trail suitable for all family members. Bring a camera to capture beautiful moments.

Day 16: Mindful Eating Challenge

Explanation: Practice mindful eating for the day, focusing on savoring each bite and listening to your body’s hunger cues. Mindful eating promotes healthier eating habits and prevents overeating.

Tips: Avoid distractions like screens during meals. Take your time to enjoy and appreciate the flavors of your food. Pause between bites to assess your hunger levels.

Day 17: Do a 30-minute strength training workout using household items as weights.

Tips: Utilize water bottles or cans as makeshift weights. Maintain proper form to prevent injuries.

Day 18: Go for a family swim day at a nearby pool or beach.

Tips: Ensure water safety by supervising kids at all times. Have fun with water games and races.

Day 19: Organize a virtual workout session with fellow moms for accountability and motivation.

Tips: Use video conferencing platforms to connect and exercise together. Share fitness challenges and goals for encouragement.

Day 20: Participate in a family-friendly sports activity like mini-golf or bowling.

Tips: Look for family packages or discounts for sports activities. Embrace the spirit of friendly competition.

Day 21: Have a no-junk-food day – focus on whole foods and drink plenty of water.

Tips: Stock up on nutritious snacks like fruits, veggies, and nuts. Stay hydrated throughout the day to curb cravings.

Week 4

Day 22: Do a 10-minute core workout while the kids are occupied with toys or games.

Tips: Choose core exercises like planks and crunches that require minimal space. Involve your kids in cheering you on.

Day 23: Try a new healthy smoothie recipe for breakfast or snack time.

Tips: Experiment with different fruit combinations and add nutrient-rich ingredients like spinach or chia seeds.

Day 24: Take a family bike ride or rollerblading adventure in the park.

Tips: Wear helmets and protective gear for safety. Enjoy the fresh air and scenic views together.

Day 25: Play an active game like charades or Simon says with your kids.

Tips: Make it a laughter-filled game that involves movement and creativity. Everyone takes turns being the leader.

Day 26: Take a dance break with your kids while cleaning up the house.

Tips: Turn cleaning chores into a dance party. Use lively music to make it a fun and energizing experience.

Day 27: Do a 20-minute cardio session with a workout video designed for moms.

Tips: Find a workout video that matches your fitness level and preferences. Include modifications if needed.

Day 28: 10-Minute Power Nap

Explanation: As a busy mom, adequate rest is crucial for recharging your energy. Take a 10-minute power nap to refresh your mind and body, boosting productivity and mood.

Tips: Find a quiet and comfortable spot for your power nap. Set an alarm to ensure you don’t oversleep.

Week 5

Day 29: Create a home obstacle course or scavenger hunt for a fun family workout.

Tips: Set up challenges with household items and time each other’s efforts. Celebrate teamwork and creativity.

Day 30: Celebrate your achievements with a healthy family dinner and reflect on your fitness journey.

Tips: Cook a nutritious meal together and express gratitude for the 30-day challenge. Celebrate how far you’ve come and set new fitness goals.

YOU DID IT!

Throughout the 30-Day Fit Mom Challenge, remember to be kind to yourself and acknowledge your efforts. Embrace progress over perfection and savor the journey towards a healthier and stronger you. Involve your kids in the activities as much as possible, making fitness a family affair. Keep up the positive momentum beyond the challenge by incorporating these healthy habits into your daily routine. Congratulations on completing the challenge, and remember, your well-being is a gift not just to yourself but to your entire family. Keep shining, Fit Mom!

If you enjoyed this and would like to join more challenges in the future, make sure you join my email list!

Check out my services to see if working with me would be a good fit for you. If you did this but want more accountability and support, I’m your girl.

Facebook

Twitter

Losing Baby Weight: Overcoming Postpartum Plateau

May 29, 2023

The postpartum period is a transformative time for new moms, filled with joy, challenges, and significant changes to their bodies. One of the most common concerns faced by new mothers is postpartum weight loss. While shedding the extra pounds gained during pregnancy is a natural desire, many women encounter a frustrating phase known as the “postpartum weight loss plateau.” In this blog post, we will dive into the topic of the postpartum weight loss plateau, exploring its causes, its impact on new moms, and most importantly, effective strategies to overcome this hurdle.

Understanding the Postpartum Weight Loss Plateau

The postpartum weight loss plateau refers to the period when a new mom experiences a stagnation or slowdown in her weight loss progress. After the initial weeks postpartum, during which the body sheds water weight and the amniotic fluid, many women find it challenging to continue losing weight at the same rate. This can be attributed to various factors, including hormonal changes, lack of sleep, and a reduction in physical activity due to the demands of caring for a newborn.

Factors Influencing the Postpartum Weight Loss Plateau:

Hormone Imbalance: Hormonal fluctuations, such as elevated cortisol levels and thyroid gland changes, can hinder weight loss efforts.
Sleep Deprivation: New moms often struggle with sleep deprivation, which can lead to increased cravings for unhealthy foods and decreased energy levels for exercise.
Physical Activity: The demands of caring for a new baby can make it challenging for new moms to find time for regular exercise.
Caloric Intake: Breastfeeding mothers need to consume enough calories to support milk production, but finding the right balance is crucial to avoid excessive weight gain.
Muscle Loss: Lack of regular exercise and reduced physical activity can result in muscle loss, which negatively impacts metabolism and the ability to burn calories.
Emotional Well-being: The stresses of motherhood, coupled with societal pressure and unrealistic expectations seen on social media, can have a negative impact on a new mom’s mental health, making weight loss more challenging.

Overcoming the Postpartum Weight Loss Plateau

Set Realistic Goals: It’s important to understand that postpartum weight loss takes time. Instead of aiming for rapid weight loss, focus on steady and sustainable progress.
Prioritize Proper Nutrition: A well-balanced diet consisting of healthy foods and portion sizes is essential for postpartum weight loss. Opt for nutrient-dense meals and snacks that provide energy and support milk production. At the same time, utilize macronutrients and consumer them in the proper portions for your body type, goals, age, weight, etc.
Establish a Caloric Deficit: Ensure your daily calorie intake remains adequate for breastfeeding and overall energy needs while also aiming to eat in a deficit for fat loss. While in a deficit, you must focus on protein in order to preserve muscle mass and keep your body burning fat, not muscle.A good starting point is to consumer .8-1.2 grams/pound of body weight.
Engage in Regular Exercise: Incorporate light exercises to start and postpartum-specific workouts into your routine as soon as your health care provider gives you the green light. Focus on strengthening abdominal muscles and pelvic floor exercises to aid in the recovery process. Once you are able, start incorporating more strength training and HIIT to burn excess calories in a short amount of time.
Seek Support: Joining a postpartum exercise program or hiring a personal trainer can provide guidance and motivation during your weight loss journey. Additionally, connecting with other new moms who are facing similar challenges can be invaluable for emotional support. I run a group program and also take 1:1 clients. Email [email protected] for more information.
Prioritize Self-Care: Make sure to prioritize self-care and get enough sleep whenever possible. Enlist the help of your partner, family, or friends to allow yourself some extra time for rest and relaxation.

A Common Hurdle

The postpartum weight loss plateau is a common hurdle for many new moms. However, with the right mindset, strategies, and support, it is possible to overcome this phase and achieve your weight loss goals. Remember, the journey to a healthy weight postpartum should be approached with patience, self-compassion, and a focus on overall well-being. Embrace the changes in your body, and celebrate each milestone along the way. Your body has accomplished an incredible feat, and it deserves to be treated with kindness and care.

What if You’ve Done All the Right Things and Still Aren’t Seeing Results?

Sometimes, despite your best efforts, you may find yourself in a situation where the weight loss progress remains stagnant even after implementing the tips mentioned above. It’s important to remember that everyone’s weight loss journey is unique, and various factors can influence results. Here are a few considerations if you find yourself in this situation:

Consult with a Healthcare Provider: Reach out to your health care provider to discuss your concerns and evaluate any underlying medical conditions or hormonal imbalances that may be hindering your progress.
Reassess Caloric Intake and Exercise Routine: Double-check your caloric intake, macros and exercise routine. It’s possible that you may need to adjust your calorie deficit, adjust your macro ratios or switch up your exercise program to challenge your body in new ways. You may not be lifting heavy enough (which is a very common problem) or implementing progressive overload in order to challenge your muscles enough to build.
Track Non-Scale Victories: Sometimes, the scale may not reflect the changes happening in your body. Look for other signs of progress such as increased strength, improved energy levels, better sleep quality, or changes in body measurements. One of my favorite ways track progress is pictures. Be sure to take pictures along the way to track progress!
Practice Patience and Persistence: Remember that weight loss is not always linear. It’s normal to experience fluctuations or plateaus along the way. Stay consistent, trust the process, and focus on overall health and well-being rather than solely relying on the number on the scale.

Is what you are experiencing actually a plateau?

You may have some expectations of what your weight loss journey should look like. And if it doesn’t look like that, you may think something is wrong and that you aren’t still seeing progress. But actually, what women think may be a plateau is just part of the process. The best way to determine if it is a plateau is to look at measurements, progress pictures, and non-scale victories.

A real plateau is 2 weeks of consistency and your data points (listed above) are not changing at all. You must look at all of these data points and make them factual. You cannot look at your interpretation of the data, but rather you must look at the actual facts. AND you must also truly have been consistent. NO cheats. NO semi- tracking your macros, semi-getting your workouts in. You must be consistent for these two weeks and see no results at all. That is a true plateau.

Steps to Breakthrough An Actual Plateau

1. Look at More than the Scale:

Losing a pound doesn’t mean you lost a pound of fat. It could be a pound of muscle, water, etc. You must change your mindset that the number on the scale defines your progress. That is simply not true.

2. Be Consistent:

Are you actually being consistent with your macro ratios? Do you have some days that you are not meeting your carbs, protein, and fats within 5 grams? It doesn’t mean you need to be perfect. But you do need to be as consistent as possible in order to break through. Being consistent means aiming to reach your macro goals- but knowing that you will likely never perfectly hit them.

3. Adjust Your Deficit or Reverse Diet

If you have been consistent for a long time, and are starting to stall in progress, it’s possible your metabolism has adapted and you need to reverse diet. You need to reverse back to maintenance after 16 weeks of a deficit (don’t worry, if you do it correctly you will not gain weight back). THEN you can go back into a deficit. Reverse dieting can take anywhere from 3-12 weeks depending on how steep of a deficit you have been on. Once you have reverse dieted and are ready for another deficit, you can enter into another deficit. You can add in things like extra cardio, more steps, or decrease total calories to assist in the process once you enter that deficit again.

4. Be Realistic About Expectations

Know that changes take TIME. Once you implement the things listed above, you can expect to see results. And implementing those things take time. It could take 3 months to reverse diet before your body is ready to enter into a deficit again. It’s the LONG game, not the short game. There is going to a delay in the amount of effort you put on the front end and the results you are going to get on the backend. One of my favorite books is Atomic Habits by James Clear and he talks in details about this. I highly recommend!

If you are honest with yourself and have done all of the steps listed above and are STILL not seeing results, then you may consider finding a functional doctor or dietitian that can run labs and different tests on you to see if your hormones may be playing a role. If that is the case, then it’s important to heal your hormones before jumping back into a nutritional and fitness regimen.

By staying proactive, seeking professional guidance when needed, and embracing a holistic approach to wellness, you can navigate through any roadblocks on your postpartum weight loss journey. Remember, your body has undergone incredible changes, and it deserves time, care, and appreciation. Stay motivated, celebrate your progress, and continue to prioritize your well-being as you work towards your postpartum weight loss goals.

Facebook

Twitter

Mom’s Weight Loss: Macros & Body Type Matters

May 23, 2023

Macros for Body Types

As a busy mom, finding time to prioritize our health can be a daunting task. Between juggling endless responsibilities, it feels like there’s barely enough time to eat, let alone time to figure out the right macros to achieve your health goals for your body type. The frustration and time it takes can leave us feeling stressed out and overwhelmed. But, knowing how macronutrients can be adjusted for our body type can make things easier and give us the power to make smarter choices in order to reach the goals we are after, whether it’s weight loss, changing your body composition, building your lean muscle, saying bye to junk food, implementing weight lifting, and so on and so on. There are so many different goals you could be after!

Achieving weight loss goals is a common desire for many individuals, including moms who want to improve their overall health and well-being. However, it’s essential to understand that weight loss is not a one-size-fits-all approach. Various factors, such as body type, activity level, and metabolic type, play a crucial role in determining the most effective weight loss strategy. In this blog post, I want to talk about the importance of macros for body type in a mom’s weight loss journey and share valuable tips on how you can optimize your results. So, let’s jump right in and explore the world of macros and body types!

Understanding Body Types

Before starting any weight loss journey, it’s important to learn your body type. The three main body types are ectomorph, mesomorph, and endomorph. Ectomorphs are characterized by a naturally lean and slim build, mesomorphs have a more muscular and athletic physique, while endomorphs tend to have larger bone structures with more body mass- lean and fat mass.

Knowing your body type is crucial because it helps you tailor your weight loss approach to suit your individual needs. For example, a person with an endomorph body type may need to focus on reducing their carbohydrate intake and incorporating more strength training exercises with high-intensity interval training to optimize fat loss.

Importance of Macros and Calorie Deficit

Macros, short for macronutrients, refer to the three primary components of our diet: carbohydrates, proteins, and fats. Balancing these macros is crucial in achieving weight loss goals. To lose weight, it’s important to create a calorie deficit by consuming fewer calories than your body needs. However, the macronutrient ratio within your calorie intake is equally important.

Protein Intake for Weight Loss

picture of healthy protein foods, one of the important macros for your body type

Protein is an essential macronutrient for weight loss and body composition changes. It plays a vital role in building and maintaining lean muscle mass, which is crucial for boosting metabolism and achieving a toned physique. The recommended protein intake varies based on factors such as activity level, body weight, and fitness goals. As a general guideline, aim for around 0.8 to 1 gram of protein per pound of body weight. Including lean sources of protein such as chicken, fish, and legumes in your meal plan can help you achieve your weight loss goals more efficiently.

Carbohydrates: Choosing the Right Types

picture of healthy carbohydrates foods, one of the important macros for your body type

When it comes to carbohydrates, not all sources are created equal. It really does matter for your overall health (not just weight loss) if you are choosing to eat healthy forms of carbs or unhealthy forms of carbs. Opt for complex carbohydrates like whole grains, brown rice, and sweet potatoes instead of refined grains and sugary snacks. Complex carbohydrates provide sustained energy, prevent blood sugar spikes, and support a healthy weight loss journey. However, it’s important to consider your individual needs and activity level. If you have a slower metabolism (which can be changed) or are more carbohydrate intolerant, you may benefit from fewer carbs in your diet to start.

Importance of Healthy Fats

picture of healthy fats foods, one of the important macros for your body type

Contrary to popular belief, fats are not the enemy when it comes to weight loss. In fact, healthy fats play a crucial role in maintaining overall health and supporting weight loss. Including sources of healthy fats such as avocados, olive oil, and nuts in your diet can help you feel satiated and reduce cravings. These fats also provide essential fatty acids and support optimal hormone function, which is essential for overall well-being.

Strength Training for Fat Loss: No Matter Your Body Type

While cardiovascular exercises are beneficial for burning calories, incorporating strength training into your fitness routine is crucial for maximizing fat loss. Strength training not only helps build lean muscle mass but also increases your basal metabolic rate (BMR), allowing you to burn more calories even at rest. Including weight lifting or resistance training exercises two to three times a week can greatly enhance your weight loss results.

Tailoring Your Approach Based on Body Type

Understanding your body type can help you customize your weight loss approach for better results. Let’s looks at some recommendations for each the major body types: (To learn what your body type is- take my FREE Body Type Quiz.) Quick Disclaimer: you can actually be a combination of body types, but you’re likely dominant in one.

Ectomorph Body Type: You are a naturally thin and you struggle to put on weight- whether it is muscle or fat. Ectomorphs typically have thinner limbs and a smaller bone structures. Think: marathon athlete. Ectomorphs have a higher metabolic rate and can tolerate carbohydrates better (plus they have higher carb needs). Being an ectomorph doesn’t mean that you can’t be strong or muscular. You can be just as strong as others with more “muscular” body types. You just may not “look” as muscular. BUT if you want to put on weight/muscle, it’s totally possible. You just might have to eat like you’ve never eaten before.
Mesomorph Body Type: Mesomorphs have a naturally athletic build and typically respond well to weight training. Incorporate a macronutrient ratio that supports muscle preservation while maintaining a calorie deficit. It will be a moderate protein, fat and carb intake. Focus on strength training exercises to preserve and define lean muscle mass.
Endomorph Body Type: Endomorphs may have a slower metabolism, larger bone structure, and a higher propensity for weight gain- but that doesn’t mean you can’t be fit! Focus on a macronutrient ratio that is lower in carbohydrates and higher in protein and healthy fats. Incorporate strength training and high-intensity interval training (HIIT) to boost metabolism and optimize fat loss.

Remember, these recommendations are not strict rules but rather general guidelines. Each mama’s weight loss journey is unique, and it’s important to listen to your body and adjust your approach accordingly.

Macros for Body Type: A Quick Note On Protein

I did want to make one quick note about protein. Protein is THE most important component of your weight loss journey. I’d say it’s the most important of all the macros for your body type. When you are in a deficit, your body will burn fat or muscle. You DO NOT want it to be muscle. Muscle keeps your metabolism healthy and can actually speed it up. So preserving your muscle, with the help of protein and strength training, is of upmost importance. Some great ways to get protein are protein shakes, protein bars, lean protein meats (chicken, turkey, tuna, fish), peanut butter, eggs, and cottage cheese. These foods will help to maintain your lean body mass (aka muscle) and also to help build it when you are ready to start for muscle gain after your fat loss phase. This is the best way to achieve body recomposition.

The grams of protein you should consume depends on your body type, goals, activity level, age, weight and other factors. The average person is not eating enough protein. As we age, and especially after 40, you will lose muscle mass and strength each year. Consuming enough protein on a daily basis helps to combat this.

What You Can Expect Long Term

Mom’s weight loss journey can be quite a ride, but let me tell you, it’s totally worth it! So, here’s the scoop: if you want to rock those weight loss goals, understanding macros and body type is key. You gotta find what works for you, you know? So, keep in mind: create a calorie deficit, balance those macros, get your strength training on, and make smart choices with carbs and fats. Side note: you do need to make sure that you are eating enough calories, even though you want to be in a calorie deficit. You do not want to go TOO low because this will damage your metabolism. The human body is very smart and will go into starvation mode if not given enough food- therefore hanging onto all the fat that it can.

And hey, don’t forget to enjoy a balanced and healthy diet while staying active. That’s the secret sauce for long-term weight loss and overall well-being. No matter what body type you have, just stay dedicated, be consistent, and embrace those healthy habits. Trust me, you can totally slay those weight loss goals and become a happier and healthier you. Ready to start this awesome journey? Let’s do this!

Work With Me

Whether you’re looking to shed that stubborn fat, build muscle, or simply regain your pre-baby vitality, my comprehensive coaching services can help you achieve your goals. With a focus on macros, HIIT, and weight lifting, I offer both group programs and personalized 1:1 services to ensure you receive the support you need. I’d love to support you on your journey!

Group Program

Join our vibrant and supportive community of like-minded moms in our group program. This program is designed to provide you with the guidance, accountability, and motivation you need to make sustainable changes in your lifestyle. Together, we’ll dive into the world of macros, ensuring you have a solid understanding of how to optimize your nutrition for fat loss and muscle building. You’ll learn how to effectively incorporate high-intensity interval training (HIIT) into your workouts, boosting your metabolism and burning calories efficiently. Additionally, we’ll focus on weight lifting techniques tailored to post-baby bodies, helping you build lean muscle mass. With regular check-ins, group challenges, and ongoing support, you’ll feel empowered and motivated every step of the way.

1:1 Services

For a more personalized experience, I offer 1:1 coaching services tailored specifically to your unique needs and goals. During our sessions, we’ll dive deep into your individual circumstances, considering factors such as your body type, metabolism, and lifestyle. With a focus on macros, we’ll create a customized nutrition plan that supports fat loss, muscle building, and overall well-being. I’ll guide you through proper form and technique in weight lifting, ensuring you maximize your workouts and minimize the risk of injury. Additionally, I’ll help you implement HIIT workouts that fit seamlessly into your busy schedule. With ongoing support, accountability, and personalized guidance, you’ll have the tools and knowledge to achieve remarkable transformations. You can apply to be a 1:1 client if this sounds like something you are interested in.

It’s time to put yourself first and take care of your health. I’ve got you! I am a Dietitian and Personal Trainer who will be there for you, helping you reach your fitness goals after having your baby. I focus on things like macros (that’s the balance of food stuff), HIIT (high-intensity workouts), and weight lifting to help you lose fat, gain muscle, and feel confident again. Whether you join my group program or get personalized 1:1 services, I’ll give you all the info, support, and motivation you need to succeed long-term. Email me at [email protected] to get information. It’s time to embrace a well and balanced life. Let’s start this amazing journey together!

Facebook

Twitter

Personalized Weight Loss Plan For My Body: Where To Start

May 12, 2023

image of a woman before and after 35 pound weight loss using a personalized weight loss plan

Hey! I’m Rebekah, a Registered Dietitian and Personal Trainer. You are likely here because you are a mom and have some weight loss or fat loss goals. You are wondering, “How can I find a personalized weight loss plan for my body after having babies?”

Losing weight after having a baby can be a challenging journey, especially when you’re a busy mom juggling multiple responsibilities. However, with the right approach and a personalized weight loss plan tailored to your unique needs, achieving your weight loss goals is not only possible but sustainable. I speak from personal experience of losing 35+ pounds after my second baby. In this post, we will explore the key components of a personalized weight loss plan. It will include nutrition, exercise, and ongoing support, to help you get started on a successful weight loss journey.

…

Facebook

Twitter