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Lindsey Lives Fit

I’m bringing healthy back 

I recently had my second baby, this time I had to have a c-section. My baby boy would not flip from the breech position so c-section it was. C-section recovery was no joke and sidelined me from working out longer than I would have like. During this time of recovery I stepped away from my online training and was able to see the fitness world as an outsider. And honestly I kinda got annoyed.  I got annoyed with girls straddling a chair in a thong “inspiring” you to get your workout in.

I got annoyed with “fitness professional” using jargon that only other fitness professionals would get and totally going over the heads of the people they are supposedly trying to help. 

I got annoyed seeing “6 pack in 6 weeks” programs getting marketed to new moms. 

And mostly I got annoyed with the fitness industry putting the importance on aesthetics over health. 

What happened to just being healthy? 

Why are we putting more stock in six pack abs over gut health? 

Why are we worried about cellulite and not worried about actual nutritional needs? 

Why are we worried about love handles and not disease prevention? 
Why are we putting aesthetic over our health? 
And yes, I get it! We all want to feel comfortable in our own skin BUT in some situations a six pack doesn’t = healthy.
I think we need to take healthy back! 
Let’s focus on fueling our bodies with good nutrients for the benefit of our health verse choking down food that you hate only to fit into a pair of skin jeans. 
Let’s take healthy back! (Cue the JT Sexy back beat) 
I’ve teamed up with my sweet friend and fellow fitness instructor Cristie to share healthy tips and recipes to help you make eating healthier tasty, easier and exciting! 

I would love for you to join us on Facebook for my Healthy Living Revolution Event! It’s going down June 1st @8pm. Click here go join the fun!

See ya there! ~Lindsey 

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What all women need to know about working out postpartum. 3 tips to get you back on track. 

It’s been 6 week since you had your baby and your  doctor just cleared you to workout again. Yay! Before you laced up the running shoes or load up the weight on the squat rack, read my 3 tips for returning back to working out post baby. 

1.) Take it slow at first– It maybe tempting to sign up for that hardcore boot camp class  right after you’re cleared from your doctor but you need crawl before you walk and walk before your run. (Figuratively and literally) You body have spent the last 9 month growing a human and it needs time to heal. Postpartum recovery plus an intense workout could put your body under a lot of stress or even cause injury. Slowly get back into your workout  routine. Start with body weight exercise or light weights for the first few weeks then work your way up. Most importantly, always listen to your body. 

2.) Find a time to workout that works for you and your baby. – I see so many people in social media preaching about how you have to wake up 5am and get your workout done first thing. Sure, that’s all well fine and good but you have a newborn who probably isn’t a great sleeper…yet. If they are sleeping great, please tell me your secrets. 😉 Look at your day and your babies schedule and find the best time that works for you! My baby seems to sleep really good from his 4am feeding to about 7am and takes a pretty good nap mid-morning. Do you think if one minute I’m going to wake back up a 5am to workout? Nope. I’ll be sleeping and getting my workout in when my baby naps. Sleep is sooo important, get as much as you can! And if 5am works for you, go for it! 

3.) Rehab your core- Pregnancy can cause abdominal separation and starting a workout program with traditional ab exercises like crunches and twists can make it much worse. It’s so important to take the time and rehab your core. Those muscles have been stretched out for 9 long months. It is so beneficial to re-strengthen and re-engaged them. 

To know if you do have abdominal separation, know as  Diastasis Recti do this: (it is best to check 6-10 weeks postpartum) 

  • Lie on your back with your knees bent, and the soles of your feet on the floor.
  • Place one hand behind your head, and the other hand on your abdomen, with your fingertips across your midline-parallel with your waistline- at the level of your belly button.
  • With your abdominal wall relaxed, gently press your fingertips into your abdomen.
  • Roll your upper body off the floor into a “crunch,” making sure that your ribcage moves closer to your pelvis.

Move your fingertips back and forth across your midline, feeling for the right and left sides of your rectus abdominis muscle. Test for separation at, above, and below your belly button.

Signs of Diastasis Recti/Abdominal Separation

  • A gap of more than 2 1/2 finger-widths when the rectus abdominis is fully contracted. (1-1/2 finger width gap is considered normal) 
  • The gap does not shrink as you contract your abdominal wall.
  • You have coning along the length of you midline.

If you do have a separation, don’t freak out! It CAN be healed with the proper exercises. I personally have a 1 1/2 finger wide gap. Even though my separation is minimal my core is still weak from having to have a C-section and needs some TLC. 

I’ve teamed up with my girls over at BeyondFit Life and will be doing a 12 weeks program to rehab my core! 

Mom Tummy Rehab is all about healing the “mom tummy” by taking a three stage approach to healing your core. 


If your core is in need of some rehab, this program is a must! You’ll have instant access and can start healing your core TODAY! To sweeten the deal even more, use code “25OFF” for 25% off! (Seriously, I love a coupon code!) Click here for more information on the program! 

~Lindsey 

Crew’s Birth Story 

It all started Feb 1st…well actually January 31st. I showed up to my 38 week appointment on the 31st only to be told my appointment was actually the next day. Me: Are you sure? I’m 100 percent sure the Dr said Tuesday.

Receptionist: Do you have your appointment card? 

Me: (frantically searching my purse for the appointment care because it will most certainly say today and not tomorrow) 

Yes, I do! 

I found the card in the mess of my purses only to see that my appointment was, in fact, tomorrow. 

At this point I was so anxious for this appointment that in my mind I made it a day sooner. This was the appointment when we were going to find out if the baby flipped out of the breech position. And If he didn’t it was going to be the appointment where we discussed ECV. This was the appointment where I would get answers. Waiting another 24 hours seemed like an eternity. I felt stupid, embarrassed and disappointed. “I wanna know what the hell is going on now!” I said to my husband while fighting back tears. When we got home I when into my room and pouted for a while, like any mature adult would do. Didn’t even make dinner that night. #wifeskills 

24 agonizing hours later, we are back at the doctors office. They took me right in to do my ultrasound. Part of me already knew that the baby had not flipped. I still felt the same bulges in the same movements in the same places but I was still hoping for a flipped. 
The tech placed the tools high on my tummy and sure enough it was a head. A part of me was sad but I wasn’t surprised. 
She moved it around to check my fluid. She didn’t say much and only look for a minute or so. I knew something was off but tried to remain hopeful. 
“We gonna name this baby stubborn.” Was the first thing my Doctor said when she walked in the room. We all had a good giggle then she said “It’s time to have a baby.” 

The amniotic fluid was low…too low. So low that it was preventing Crew from flipping out of a breech position. Not energy c section low but low enough for my Doctor schedule it for the next day. 
We chatted a few minutes about the surgery, signed some paper work and did blood work. At this point it really didn’t sink in that I was having a baby tomorrow because I was too concerned about my other baby! 
We don’t have any family in the local area (military life) so I had to make child care arrangements for Addison ASAP. I had a friend on call if I went into labor but had to also arranged getting her to school the next day, getting her picked up and care for the next 48 hours while I was in the hospital. 
My first choice for child care is my mom but we live in North Carolina and my mom lives in Florida. After we left the Doctor’s office, still kinda in shock, I called my Mom and told her that tomorrow was THE DAY. We were one of the last appointments that day so it was already about 5:30 PM when I told my mom the news. She hung up and booked the 5am flight to NC. Aren’t Moms the best? 
My husband, Jerett, and I were still kinda in disbelief that we would have another baby the next day. (This was the first and he was due on the 11th) Even though I had chicken enchilada cooking in the crock pot, we opted for a “Last dinner out as a family of three” at one of our local favorites. 

(Our sweet waitress made us a special dessert.) 

Once home, I started getting my bag ready and in true fashion I hadn’t wash my hair in like 6 days so it HAD to get wash and dried. At this point I knew for about a week that I could be facing a C-section and if HAD to have one, I was gonna go full on posh for my surgery. I was gonna get a blow out, get a manicure, lashes, the whole thing! But the whole “you’re having a c section tomorrow” thing threw a big monkey wrench in my whole “too posh to push” glamour plans. But I had to wash my hair because Lord knows when it would get done again. 
Got my hair did, then it was time to put Addison to bed. I think I felt every emotion possible while I laid next to her in her bed. I was so happy she was going to have a brother but so sad that is was our last night where it was just me and my girl. I knew life would forever change the next day and it was so bitter sweet tucking her in one last time as an only child. 
I didn’t sleep well that night. Way too much on my mind. 
The next morning, we got Addison off to school and headed to the hospital. Jerett and I were both excited and a little nervous. Jerett, who is usually super composed, sat on what he thought was a chair only to find out it’s was a magazine table and almost fell right off of it. We both had a good laugh which helped calmed the nerves. 

The final bump pic! 

I got back in pre-op and my nurse got me all hooked up to what felt like 100 IV’s (it was two, I’m dramatic.) The nurse was super sweet and it was actually her birthday! So fun that my nurse and my baby had the same birthday. 

Once I was all set, they let Jerett come back and wait with me. The nurses had on the radio and it was like the best station EVER! All up beat and fun party songs. Jerett and I jammed, took pictures, joked around with the nurses and actually had a good time while waiting for my turn in the OR. 

And just like magic, my mom appeared! She made it to NC before the baby was born and in time to get Addison from schools. Mom magic is real. It was only like 10am at this point.


“Ok. They are ready for you!” The OR team came and wheeled me away. It was time to meet Crew! I was excited but crazy nervous, mostly because of the epidural. The thought of a needle in my spine freaks me out to the core. It’s one of the main reason I did my first birth unmediated. But it literally took second and basically painless. My toes were immediately numb and it just worked its way up. I kept saying “I’m not going to feel anything, right?! Which I’m sure was super annoying to the anesthesiologist. 

They laid me on my back, got the curtain up and then everything started to get blurry. I laid there staring up at the big round surgical lights and though “Yup. I’m dying.” My vision when black and white, I felt a sick feeling in my stomach and started gagging. I told my nurse I wasn’t feeling good and she replied with a “oh honey, I know!” Turns out my blood pressure dropped big time after the anesthesia and I wasn’t actually dying. (See. Total drama queen) 
All the sudden I went from about to pass out to running a marathon. The nurse jacked me up with epinephrine to raise my blood pressure. My head was pounding, heart was racing and I was pouring sweat. Strangest feeling ever! 

The nurse told me to give it and second and I’d level out, I did, they bought in Jerett and the surgery began. 
During the surgery I only felt a little pressure but no pain. It only took a few minutes and I heard a sweet little whimper. “HERE HE IS!” I got a quick glance and the pediatric team got busy checking him out. They brought him over to me and I got to meet my sweet boy. 
I did skin to skin and nursed while they were closing me up. There’s never a good way to describe the first time you see your baby but it’s the best moment in your life. Understatement for sure. 

The baby team, Crew and Jerett went to the nursery and I went to recovery. As my boys were leaving the OR I yelled out to Jerett “Don’t take your eyes off of him!” 
The hour in recovery was the longest hour ever. I wanna hold my baby! I wanna look at his toes and hear his little noises, gimme my baby! 
When we all got settled in our room, my mom brought Addison in to meet her brother. Another moment that cannot be described. But from that moment on I knew Addison would be an amazing big sister. She gave him a soft kiss and sang him a little song then wanted to leave because Nana bought her a new toy that was at home. I knew she would do just fine. 

48 hours of an uncomplicated hospital stay, we headed home as a family of four. 


Even though this isn’t how I imagined Crew’s birth, it worked out perfectly. God had a hand in every moment that day. From the nurses, to my doctor,to the timing, to Mom making on time, to Crew being healthy. EVERYTHING played out perfectly that day and I am forever grateful for a sweet and healthy little boy. 

35 weeks Bump Date 

Oh man…Do I feel pregnant! Overall, still pretty good but oh so pregnant. The little things are starting to get a tad uncomfortable and I looking forward to feeling normal again. Here’s my 35 weeks bump date!

Total Weight Gain: 23 lbs. My last check was the biggest jump on the scale to date. I gained 4 lbs in a little over two weeks. Yes, I know the baby is getting bigger, but it was still kinda shocking to see that big of a jump. So I’ll just place the blame on the holiday’s!

Rings on or off: Rings still on! I don’t have any swelling at all. This is great but I can’t blame any of my 4 lbs gain on swelling. 😉

Stretch Marks: One little stretch mark. It where my old belly ring was. That little piece of skin between each piercing holes. Wouldn’t be surprised if more pop up. I feel pretty tight right now! Keeping nice and lubed with Tummy Butter and  Bio Oil !

Sleep: Sleep is still good! I don’t even have to wake to pee. That’s win for any prego!

Exercise: Doing a lot of modifications but still keeping up. Workouts don’t happen every day but I’m listening to my body and energy levels. For the last few weeks, I’ve been doing Knocked-Up Fitness’ Pilates-Infused Functional Workouts and love them!  My goals for my postpartum recovery will be 1.) proper nutrition and 2.) rehabbing my core with The Core Rehab Program.

I can’t believe I’m getting this close to meeting my baby boy! In the meantime, I’m soaking up all the sleep I can! Next post… Maternity Photo Session!

~Lindsey

Chicken Tortilla Soup 

I love everything about this recipe. You made it in a crock pot, requires no effort and it makes a ton! It even freezes well. It’s a warm, cozy meal that won’t undo your day of healthy eating. Top it off with a little cheese, avocado or sour cream. You can’t go wrong. Enjoy!

Balance during the holidays

Let’s face it. NO one wants to be THAT person at a Christmas party. You know who I’m talking about. The person that won’t even smell a cookie because they are afraid of gaining weight. That is NO FUN! And to be completely honest, I’m NOT THAT GIRL! When I go to a Christmas Party, Birthday Party, Cookout, whatever, I enjoy myself. Why? Because I have truly found balance in my approach to fitness and eating and I will share exactly how you can too!

1. Be Scheduled- Good news. Most Christmas Parties aren’t last minute. You often know weeks before your scheduled event. So the day of think about your eating. For instance, if it is Thanksgiving morning keep your breakfast low in starchy carbs and focus on protein and veggies. Most traditional Thanksgiving meals are high in starchy carbs. So if you balance out those carbs by limited them in the morning you can still enjoy those higher carbs items at dinner. Add veggies to your Thanksgiving plate and eat them first. This is give you good nutrition, plus take the edge off your hunger.

2. Stay hydrated- it will help keep your metabolism up and help to flush out excess toxic. Drink ½ body weight in ounce a day. I personally strive for a gallon a day.

3.) Keep Moving- Heading out for a christmas party in the evening? Plan your workout in the morning. Your LLF workouts are less than 30 mins and can be done ANYWHERE!

4.) Enjoy A slice of pie- Yes you heard me right. ENJOY your favorite treats…in a sensible  way. Eat the cookie, have a slice of that pecan pie, Have a SLICE. Not 2 or three. Enjoy your slice. Sit and take it in! Eat it slow, actually taste it! Don’t gobble it down while chasing your kids around. Sit. Eat. Taste, Enjoy.

And here’s the cool thing, when your are consistent with good eating and regular workouts you can “Afford” that dessert.

5.) Embrace self care- Change your mindset. Instead of thinking that you HAVE to workout to be thin or you CAN’T enjoy dessert because it will make you gain weight, think of workout and healthy eating as taking care of yourself.

A part of taking care of ourselves is honoring our bodies. Our bodies don’t need three slices of pumpkin pie. When you go back for seconds stop for a minute and think “why do I want more?” Am I hungry? Or am I going back for an emotional fulfilment?

 

6.) get right back to normal- Pick up right where you left. If you have an office lunch party and overindulge a bit, pick your normal healthy foods at dinner. Don’t think “well today’s healthy eating is shot, so let’s order a pizza” Get right on track and you will physically and mentally feel so much better.
I’m super excited to be offering my first BLACK Friday Deal! For today ONLY you. An join my online training community, Live Life Fit for only $1. Yup. Just one dollars. Also, today you can get special pricing on the Live Life Fit Club! 

Tell your workout buddy and get signed up right now! 

Click Here for more info and to sign up!

Can’t wait to workout with you! 

Week 28 Bumpdate 

Hellooo third trimester! To all the moms that warned me that your second pregnancy flies by…you are so right! Here’s an update on my current prego life. 

First off, things have been kinda crazy lately. Last week I was able to travel and spend the week with my husband, KID FREE! I traveled to Richmond,Virginia and Washington, DC for the Marine Corps Birthday Ball. I missed Addison but it was so nice to get away. It was a much needed break for sure. 

I returned with a ball hangover. Not an actual hangover (because 28 weeks prego)  but the sad, tired feeling you get after a fun trip. You know when you skip out on reality for a days and then BAM it just smacks you right in the face. On top of it all I wasnt even able to talk with my husband for another week due to his military training. Then on top of THAT we are waiting for duty station orders. At this moment I don’t know where in the world (literally) I am going to live in the next few months, let alone know where I am going to deliver this baby! So you could say that I’m a bit anxious about things right now. BUT I doing my best to keep my big girl panties on and not act like a psycho pregnant lady. (Wish me luck)

With everything feeling a bit out of control, my eating wasn’t so good this week. Workouts are still going strong because they are like my medicine! 

Now that I am in my third trimester, I’m going to reevaluate my current diet. I know there were a few days when I didn’t get ENOUGH calories. Eating too little can be just as unhealthy as overeating, especially during pregnancy. It’s an estimate that you need an additional 300-500 calories a day in your third trimester. Making a baby is a big job and it requires proper nutrition and extra calories. Not an extra 300 calories from junk food but extra calories from good, nutritious food sources. I personally will be increasing my protein and healthy fats for this last trimester. 

My Favorite proteins: 

  • Egg whites (every morning, yall)
  • Grilled Chicken 
  • Lean cuts of steak
  • Greek Yogurt 
  • Protein Shakes 

My Favorite healthy fats: 

  • Whole eggs
  • Avocado
  • Peanut butter 
  • Whole Nuts 

Weight gain: Up 15 lbs. I’m definitely going to gain more weight this time. My first pregnancy with Addison I only gained 19 lbs. I’m pretty sure I’ll gain more than 4 lbs in the next 12 weeks: 

Swelling: No swelling at this point. Let’s hope it stays that way! 

Gender: Boy! At first I was kinda nervous over the thought of having a boy. I love everything about having a girl and really don’t know if I would be a great “boy mom.” Thankfully, those feelings have pasted and I cannot wait to meet my little man. 

Clothes: Yoga pants for life! I’ve also fell in love with these faux leather leggings from SPANX. They are actually really comfy. They aren’t maternity but I just sized up. 

Energy: slowing fading away. I’m hoping that I’m still recovering from last week’s trip but I’m definitely feeling a lot more tired at the end of the day. 

What I’m looking forward to the most: Getting settled in our new home (where ever it may be) and getting a nursery set up. 

Here’s to the third trimester! One weeks closer to meeting my little guy. 

Fit for the Holidays 

I LOVE the Holidays! There’s just something about them. Cooler weather, hot coffee, fuzzy boots, sweater, family, Christmas movies and music. I could go on alll day about why I love this time of year but I’ll spare you.

The holidays are such a magical time but they can also come with a lot of stress. It can become even harder to stay on track with your fitness goals but I want to help you to help you keep those extra holiday pounds off and get you on the right track before the New Year!

This is the time of year where people throw in the towel. They say I’m gonna eat what I want and enjoy the Holidays. I’ll deal with my goals Jan 1st.

DON’T DO THAT! 

Then your 10 lbs heavier and just that much further from your goal. Get a jump on the new year goals by keeping active and practicing balance during the holiday! And let me help you!

I’m so excited to be doing my first ever Fit for the Holidays Challenge!

With this challenge you will get:

  • 6 Workouts
  • Nutrition guidance
  • Weekly Focus Goal
  • Tips and tricks on how to keep your workouts a priority
  • And learn to stop the guilt cycle when it comes to holiday eating.
  • Motivation, Coaching and Support.

All this for ONE DOLLAR! Yup. That’s right. $1  #onedollamakemeholla

This challenge will start November 14th and will end December 31st.

I’m so excited to work directly with you!  Sign up here! We get started November 14th!

Seriously, so excited about this!

~Lindsey

Guest Blog Post by Kristen Durnan: Running, Fat loss and Hormones.

So Excited to have Kristen Durnan from Fitness with Kristen as a guest blogger today! Kristen has a passion for running and a bunch of medals to prove it. She recently completed a marathon!

Kristen is also a Personal Trainer and runs her own fit biz complete with online fat loss specific training and a half marathon training plan (where was this when I was training for my half?!)

Read on to find out why running isn’t necessary for fat loss and how to get the most out of your training plan if you do love to run.

sprint

 

 

By Kristen Durnan

There are a lot of mixed messages out there when it comes to running & fat loss. There’s the #teamnocardio trend on the one end of the spectrum, and there are those who spend hours doing cardio or running for the sole purpose of losing weight. Running is NOT necessary when it comes to fat loss, and it can in fact slow down your progress. What if running is something you love though? A big factor in how running affects your fat loss is hormones. Let’s go over three of the hormones affected by running, along with how to incorporate your love for running into your desire for efficient fat loss.

Three Hormones Affected By Running

Cortisol is a steroid hormone is produced by the adrenal gland and is released primarily in response to stress. High Cortisol levels from stress impact your ability to burn fat. Leisurely activities (such as a leisurely walk or yoga) are importantto ensure balanced Cortisol levels. When running, whether you are running for fun, or to train for a race, you always want to incorporate some easier runs into your program. For example, if you run four days per week you will want to have at least one of those days be an easy run so your body can recover from all of the work you are doing. This means going slower than you may even find natural or comfortable because you want to keep your heart rate down.

Ghrelin is a hunger hormone produced by the stomach and pancreas, and causes you to feel hunger hour-to-hour. Not only does Ghrelin increase hunger signals, it also favors the accumulation of fat located in the abdominal region. As a result, it also promotes fatty liver and increases the risk of developing resistance to insulin. Stress is not only associated with a higher body weight, but also higher Ghrelin levels. Adding in excessive running is the type of stress that can cause higher Ghrelin levels. This means more hunger signals (and likely higher food consumption) as well as more fat accumulation. If you are not specifically training for a long-distance race, try to keep your mileage in the 3-5 mile range (depending on how fast you run) to ensure you do not cause an imbalance with Ghrelin, thereby causing insulin resistance. If you ARE training for a race, you can dull the hunger signals by properly refueling after your runs with protein and fiber.

Human Growth Hormone (HGH) is a fat burning hormone produced in the pituitary gland, and as the name suggests, is a hormone that stimulates muscle tissue growth. There is no better fat burner than our muscles. HGH has the benefit of stimulating your body to burn fat rather than store it, so the effect on fat loss is doubled. HGH is stimulated when your body engages in intense, short-term exercise like sprinting and lifting weights. Here is where you love for running and the Live Life Fit sprints come into play. Sprints are not only great for fat burning because of EPOC (Excessive Post Exercise Oxygen Consumption – essentially your body working so hard to get back to homeostasis), but they are great for runners because they help your SPEED and ENDURANCE. Adding a speed workout once per week is essential to any runner trying to get better at running, and has the bonus of helping with your fat burning goals.

A major decision will be prioritizing your goals. Is fat loss more important, or running? For the most part, you can enjoy both, but when it comes to a day of doubling up (which would only be necessary during race training) I recommend prioritizing. If my primary goal is fat loss, I do my circuit before my run because I have the energy to give my fat loss circuit 100%. If my goal is to improve my running and using my workouts to compliment my running, then I run before I workout.

Here is an example of a good schedule for combining your love for running and Live Life Fit if you are NOT training for a distance run:

Monday – Live Life Fit WO

Tuesday – Easy run (<4 miles) + lots of stretching

Wednesday – Live Life Fit WO

Thursday – Easy run (<4 miles)+ Lots of stretching

Friday – Live Life Fit WO

Saturday – Sprints + Run (<6 Miles)

Sunday – Complete rest/stretching

Here is an example of a good schedule for someone combining Live Life Fit AND race training:

Monday – Tempo Run + Live Life Fit WO

Tuesday – Speed run

Wednesday – Live Life Fit WO

Thursday – Easy Run

Friday – Live Life Fit WO (depending on your mileage on Saturday, you may stick to just an upper body workout)

Saturday – Long Run

Sunday – Complete rest/stretching

If you don’t love to run, then there is truly no reason for you to force yourself to run for results; however, if running is a passion of yours, you don’t HAVE to choose between the two. Simply tweak a few things to make it fit your Live Life Fit life!

Looking for more help with your running? Check out my free resources here.

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