Parenting

Breastfeeding, Weight Loss, Muscle Building, and Hormones… Oh My!

~ jenthornfit ~ Leave a comment
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Don’t judge the dirty mirrors, I’m a mom and cleaning mirrors just isn’t one of my priorities right now!

Y’all know I’m not big on posting selfies because working out to me is about taking care of your body, feeling strong, and having the energy to keep up with your people!

In case you are new to my blog, I suffered from severe eating disorders as a teen and tried to be “healthy” in the most unhealthiest of ways. I spent a long time only focused on looks and the number on a scale, and guess where that left me? Broken, empty, and completely unfulfilled. Because when you spend your life focused on not satisfying your hunger, it leaves you unsatisfied in every sense of the word.

So why am I posting this? Because I can TELL you about why I workout – to feel strong and have the energy to keep up with my kids- but sometimes seeing is believing… and see that little bicep muscle popping up? Well I’ve been working extra hard on it and wanted to address the claims that “you can’t build muscle while breastfeeding,” “it is difficult to lose weight while breastfeeding,” and “you shouldn’t workout while breastfeeding.”

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#pumplife …. can you relate???

I have been breastfeeding or pumping for the last 4 years. No joke. During that time I have noticed two things: one, working out has helped me keep my sanity.  On days when I struggle to get anything “done”, moving my body, even for 15 minutes, has made all the difference between tears and smiles (for everyone). And two, yes, it is more difficult to build muscle and lose weight while breastfeeding, but again, you should make every effort to move your body! Why? Because according to the American College of Obstetricians and Gynecologists, being active during pregnancy and while breastfeeding can:

  • Help reduce backaches, constipation, bloating, and swelling
  • Help prevent or treat gestational diabetes (a type of diabetes that starts during pregnancy)
  • Increase energy
  • Improve mood
  • Improve posture
  • Promote muscle tone, strength, and endurance
  • Help you sleep better                                                                                                                        

And my personal favorite, help you feel strong.  So that when the challenges of motherhood arise (which they will sweetheart), you know you can overcome “hard things” and have the mental and emotional strength to push through late nights and early mornings, and so you can better navigate the emotional ups and downs that are a natural part of motherhood. Something extraordinary happens to our bodies, not just physically, when we challenge them in a physical way; there is a point where your heart and your mind are in it and push you to overcome. We need this skill every single day as mothers.  Physical challenges strengthen our tenacity, endurance, and dedication in a way that nothing else can.

So, on to our topic of the day….

Why is it hard to lose weight while breastfeeding?
Short answer… darn hormones. Breastfeeding mothers experience a drop in estrogen & testosterone (both fat burning hormones) and an increase in prolactin (lactating or the “milk making” hormone). Prolactin is linked to fat storage, and because we are perfectly and wonderfully made, prolactin is our bodies’ natural “safeguard” to protect baby’s milk supply, and helps nursing mamas from mobilizing fat stores – so there’s always an energy reserve in case of famine. And let’s not forget lack of sleep, crazy hormones, stress, and exhaustion we all have working against us as new moms – and all factors known to lead to weight gain or at least making it more difficult to lose weight, post baby.

Now let’s talk about gaining muscle while breastfeeding…..
Building muscle while breastfeeding can be just as difficult as losing weight while breastfeeding, and for the same reasons: darn hormones! That same decrease in estrogen and testosterone we talked about earlier also limits your ability and the speed in which you can build muscle (which is why I was so excited when this little baby bicep made an appearance). And because muscle is more “active” tissue, when you have less of it, your body burns calories less effectively. But don’t lose hope! While hormones may not be in your favor as far as weight loss and strength building are concerned, I have several tips and their benefits that hopefully encourage you to keep moving!

First, if you don’t use it, you lose it! Although it may be more difficult to build muscle during pregnancy and while breastfeeding, if you stop working your muscles altogether, you undoubtedly will lose the strength you previously had. If you continue to move and strengthen your body while breastfeeding, you will find it far easier to “lose the baby weight” without having to resort to strict dieting techniques which could put your milk supply in jeopardy.

Which leads me to my next point… My mother always said “nursing women don’t need to diet.” That’s true (in a sense), but that does not mean we should have a field day on junk food, every day. Rather than focus on “restrictive eating” I encourage my clients to focus on filling their bodies with as many “nutrients” as possible daily!

Moms are no stranger to sacrifice and putting their needs behind those of their children and families. And getting nutrients to your breastfed baby is no different. Your baby will get the “first” of your fruits – as in the best of what you eat will go towards making breastmilk, and you, your body will get the “leftovers.” This is why good, quality nutrition is of utmost importance while you are pregnant and breastfeeding. If you are not getting the nourishment you need, yes your milk supply could suffer, but your body could suffer even more. And maybe you won’t feel the repercussions of that immediately but 5, 10, 20 years down the road you will. For example, studies have shown that women often lose 3 to 5 percent of their bone mass during breastfeeding, although they recover it rapidly after weaning. This bone loss may be caused by the growing baby’s increased need for calcium, which is drawn from the mother’s bones. The amount of calcium the mother needs depends on the amount of breast milk produced and how long breastfeeding continues. Women also may lose bone mass during breastfeeding because they’re producing less estrogen, which is the hormone that protects bones. The good news is that, like bone lost during pregnancy, bone lost during breastfeeding is usually recovered within 6 months after breastfeeding ends. And even better news is that just like muscles, bones respond to exercise by becoming stronger. Regular exercise, especially weight-bearing exercise that causes you to work against gravity, helps build and maintain strong bones. Examples of weight-bearing exercise include walking, climbing stairs, dancing, and weight training, or any other exercise using your own body weight as resistance (pilates, barre, and yoga).

So, let’s review shall we? We need nutrients to help support the hundreds of systems and processes vital to keeping us alive. Good nutrition can support a healthy and robust supply of breast milk that, in turn, supports similar life-sustaining systems in our babies we nurse (hey, just keeping another human alive, no big thing).  And then we need nutrients to support all the activity associated with performing our responsibilities as wives, mothers, employees, employers, and still have something leftover between all-night nursing marathons, to rebuild bones, heal our bodies after labor and delivery, and exercise! Whew! So, focus on nutrients, as many as you can get your hands on! And, if you have no idea where to start, that’s where I come in.

Incorporating exercise into your daily routine can be one of the best things you can do for yourself mentally, physically, and emotionally post-baby. But it must be paired with smart nutrition to protect your bones, functioning systems, cells, and your ability to produce breast milk. Like anything worthwhile, this takes effort, a willingness to learn, and dedication. If you are unsure even where to start and the words “nutrition” or “exercise” have you running for the hills, let’s chat. Sign up below for a free 20-minute phone consultation with me where we can discuss your current challenges and how to overcome them! Let’s do this together mamas!

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My breast feeding journey has certainly been filled with high highs and low lows but it has forced me to take a very close look at the way I speak to, look at, and the way in which I take care of my body.  It’s no longer “just me.” The choices we make as mothers now directly impact another human(s), so let’s make good ones!

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Happy Valentines Day…

~ jenthornfit ~ Leave a comment

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Happy Valentine’s Day to my forever Valentine! Someone asked me the other day about dating and relationships. It was funny because I do not consider myself a “pro” in this area but a constant “work in progress.” Levi and I work hard on our relationship every day and it is not always a “walk in the park” – so don’t let this picture fool you. I am on my knees praying for him and our relationship daily, and many of those prayers are about asking for humility and God’s grace and forgiveness for my humanness, imperfectness, and selfishness. Levi is about as easygoing as they come and I’m like a fiery, passionate, crazed wild stallion; unpredictable with a tendency to be a slave to my emotions. So when I was asked about relationships the other day, I had to think about it for a minute, and here’s what I came up with…
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1. To all my single ladies out there, run fearlessly after Christ and whoever is keeping up with you, consider them a potential partner in life. And, as far as “dating”, remember, until you are married, that gentleman you are seeing is potentially someone else’s husband.  So tread carefully, respect each other, and don’t drag out pain and heartache.  Seek God first, He knows what you need!
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2. Be partners in life: you should complement each other. It’s great to have things in common but also see the value they bring to the table and skills that you maybe don’t have. I am not a handy(wo)man, cannot do anything with a hammer, do not have patience with “projects” and home improvement, and plants come to me to die… so thank God for Levi who thrives in all those areas.
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3. Have a state of the Union: every 3 months, discuss the state of your “union”; things that are going well, things that are not going well, areas you both can improve upon. And don’t be afraid to hurt each other’s feelings; when you really love someone you are not afraid to tell them things that will make them or your relationship better. Reminder, speak from a place of love on this, not anger. And if you are on the receiving end, be open to a little positive criticism that could make you better.
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4. Married ladies: keep it HOT! As my 60+ year old, conservative, Jesus loving mother said at my wedding shower (in front of my entire bridal party, aunts, cousins, and future in-laws), “have a lot of sex.” But for reals, intimacy between married couples is sacred and healthy!
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Finally, put the needs of one another first and lift them up in prayer daily! Relationships do take work so if you are dating, maybe ask yourself, do I want to fight with and fight for this person for the rest of my life??? I can’t imagine doing any of this life, the good, the bad, or the ugly without my Levi! He makes me better!

How to talk to someone struggling with negative body image…

~ jenthornfit ~ Leave a comment

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This is a question I get almost weekly from my clients and coaches so I thought I would address it here.  As someone who has struggled with disordered eating and negative body image, I can only tell you what has helped me.  Sorry for my French but I went through hell and back through my addiction to disordered eating and body image, and for A LONG TIME!  Sometimes I wish it didn’t happen to me, but then I realize that if I can help one person or inspire one person to make it out alive, then it was worth it.

Disclaimer: This blog post outlines how I would recommend addressing your concerns with another adult (let’s say someone over 25 or older), this is not how I would recommend addressing these concerns with a young girl or adolescent.  I will also state that I am not a doctor or licensed in any way to treat disordered eating and disordered body image which are legitimate diseases and addictions.  I am sharing with you some sincere ways of trying to change the conversation with a friend, co-worker or loved one who may be struggling with disordered eating/body image. If you feel like someone’s health is in immediate danger, that their behavior is beyond that of negative self-talk and you are concerned for their life and livelihood, please seek professional help.  At the end of this blog post I have also listed some professional resources. 

It’s a slippery slope working with someone who only sees their body for what it isn’t or what it can’t do. Essentially you are working to undo what is likely years of negative self-talk and someone who either was told or led by example (a mother or other strong female role model) or influence (an industry, such as those where aesthetic value is placed on your size and look such as modeling, dancing, gymnastics, figure skating, etc.) that your value comes from what your body looks like; what size you are, and how much you weigh.

First off, this couldn’t be farther from the truth.  Your value comes from the fact that you are a living, breathing human, created in God’s image.  If God didn’t see you as valuable, he wouldn’t have sent his only son to die a brutal criminal’s death to save you:

“Before I formed you in the womb I knew you, before you were born I set you apart.”   – Jeremiah 1:5

“For you created my inmost being; you knit me together in my mother’s womb.” – Psalm 139:13

“Indeed, the very hairs of your head are all numbered.  Don’t be afraid; you are worth more than many sparrows.” – Luke 12:7

“I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well.” – Psalm 139:14

If you have a friend who maybe struggles with body image and negative self-talk, here are a few tips that have helped me in my own journey to fight back against these lies of negativity:

Tip No. 1: The power of positivity and encouragement.
In my personal experience, the only thing that can undo years’ worth of loathsome self-talk is to be surrounded by people who view fitness as a way of honoring their body and eating as a way of nourishing their body.  You are not going to change if you don’t change your environment and what influences you.  So, if you have a friend or family member who struggles with negative self-talk, change the conversation to one that’s positive and filled with encouragement!

Tip No. 2: Give them time.
Changing someone’s way of thinking and the way in which they perceive themselves can take a long time…months, maybe even years, and even then, that negative talk can still sneak up (as it often tries to do with me).  If we surround ourselves with people who are only speaking positively about their bodies and what they are capable of, it will start to rub off on us and others.   This is where the magic happens in the monthly virtual bootcamps and team of wellness coaches I lead comes into play:  as coaches, we lead these conversations and therefore can control where it goes and reign it in if it gets off track.  If it takes a turn towards negative town, we re-route it back to the positive.  We use words like NOURISH, FLOURISH, HONOR, STRENGTH, POWER, and focus on how we FEEL, not just how we LOOK.  And we celebrate “non-scale victories” – such as “I did my first full-plank push-up today”, or “I did my first set of 10 burpees ever today”, or “I was able to race around the playground today with my kids and roll around with them in the grass without needing a break.”

Tip No. 3:  Continue to encourage – no matter what! 
No matter what/if you are getting any response or getting anything in return…You just continue to show up, support and stay positive.  And each time your friend’s words or self-talk take a turn towards negative town, you steer them back on track.  Example, friend: “I feel so fat today I can’t even do this.”  You: “Well I am doing this, and I can’t do it without you so get down here and do one more push-up with me.”  Help them feel needed, help them feel valued, help them feel important.  It will remind them that they are all those things, despite the size of their pants or number on the scale.

Oswald Chambers says… “A river reaches places which its source never knows. And Jesus said that, if we have received His fullness, “rivers of living water” will flow out of us, reaching in blessing even “to the end of the earth” (Acts 1:8) regardless of how small the visible effects of our lives may appear to be. We have nothing to do with the outflow— “This is the work of God, that you believe…” (John 6:29). God rarely allows a person to see how great a blessing he is to others.”

Be a river.  Don’t worry what you get out of it in return or if you ever see the fruits of your labor, you just keep flowing positivity and encouragement downstream!

Tip No. 4:  An unhealthy relationship with food is most likely present.
Many people who struggle with body image and negative self-talk usually have an unhealthy relationship with food.  They’ve dabbled in extreme, restriction diets, maybe they’ve struggled with binge eating, but most likely they have a love/hate relationship with food.  So, again, you have an opportunity to change the conversation, you have an opportunity to educate them on all the things food CAN do for them, not “TO” them; as they likely just see food as something that makes them “fat”, not as something that “fuels” them.  Focus on food as fuel, focus on food as medicine, focus on food as nourishing their body and something that enables them to do all the things they want to do.

To review, eating disorders and negative body image are not something that should be taken lightly.  In my personal experience, it took the grace of God, a little tough love, a whole lot of support and encouragement, and being around other positive people to help me start to change the conversation in my head, and my heart, from self-hatred to self-care.  Notice I did not say self-love.  For me, personally, the word “care” just had/has more powerful meaning.  When you “care” about something, you are saying you are committing to it for the long term…. I am going to “care” for you insinuates “I am going to be here for the long haul.”  Care is defined as “the provision of what is necessary for the health, welfare, maintenance, and protection of someone or something.”  Love is defined as “an intense feeling of deep connection.”  There are days where my “love” for my body is less intense than other days, but caring for my body requires daily commitment, choices, and actions.  And I think that’s the difference and why that word is so powerful, love is a feeling, and feelings can easily be swayed by many internal or external factors.  Care requires action.  And sometimes the best thing we can do for those struggling with eating disorders and negative body image, is to provide them with small, little action steps they can do daily to take care of their body.  With support and encouragement from friends and family, it is possible to change the conversation and turn what one feels about oneself from hate to love and turn neglect into positive action.

If you are looking for additional resources on this topic, I would recommend the following:

https://www.eatingdisorderhope.com/

https://www.eatingdisorderhope.com/treatment-centers

http://www.center4ed.org/resources.asp

http://www.nationaleatingdisorders.org/

http://www.nationaleatingdisorders.org/find-help-support

If you have additional questions about eating disorders or negative body image and my personal experience, please comment below or email me at jenthornfit@gmail.com.

And if you want to join our team of amazing wellness coaches who support, care, encourage and uplift others, we are currently hiring and would love to welcome you to our positive Team Refine community!  Inquiries can be sent to: jenthornfit@gmail.com

Ladies, embrace your uniqueness!

~ jenthornfit ~ Leave a comment

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“Our generation is becoming so busy trying to prove that women can do what men can do that women are losing their uniqueness. Women weren’t created to do everything a man can do…. Women were created to do everything a man can’t do.” – Author Unknown
Coming off quite a weekend of illness and craziness in the Thorn household… It can best be summed up by lots of puking, lots of coughing, and lots of boogers. I’m kinda the last man (woman) standing and praying for God’s grace and protection in keeping me healthy… At least until backup (thank you mom and dad) arrives for Thanksgiving.
Was just thinking how easy it is to go to that place of self-pity and frustration when life gets a little overwhelming and then, by God’s grace, reminding myself that it’s little tests like this that produce endurance.

 

It’s amazing how as women and mothers, God gives us opportunities like these to really shine in our roles; because they make us realize we can’t succeed on our OWN but that we MUST rely on Him. I am sitting here in absolute wonder of His faithfulness, the blessing of my amazing husband, and the two little gifts he has entrusted us with! Being a mother is an exalted calling, one in which we were perfectly designed for! Tonight I’m thankful for our uniqueness; our ability to grow, birth, and sustain life; serve and nurture our families, and to LOVE fiercely – despite lack of sleep, food, or energy!
Tonight I’m thinking about all my fellow mamas out there who are in it! Take heart knowing that you were made for this! God chose you, specifically you to be the mother of your child/children and when you feel you are being tested it is only to make you better in that role! Embrace it ladies!

My number one tip when returning to exercise post-pregnancy…

~ jenthornfit ~ Leave a comment
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My amazing mommies and littles at my Mommy & Me Barre class

We interrupt this programming to bring you the cutest pic of babies and beautiful mommies you have ever seen!!! Love these amazing women from my Mommy & Me Barre class who encourage, inspire, and support each other week in and week out!

Even if you can’t get to a Mommy & Me Barre class, there are a few things you should keep in mind when returning to exercise post-pregnancy:

Consult your physician: get the green light from your OB BEFORE returning to exercise, and please, please, please wait at least 6 weeks (minimum) before returning to an exercise “regime.” Ladies, I don’t care how great you feel, your body just underwent major trauma! There is no way you can SAFELY return to exercise days after birth because the muscles of your abdomen, including your transverse abdominus, your rectus abdominus, and pelvic floor – cannot SAFELY support your skeletal structure after birth! Because of the explosion of hormones your body released to allow the bones, joints, and ligaments to soften, widen, and expand (to birth a baby), everything is still soft and pliable… aka more susceptible to injury and slower healing post-delivery. Picture trying to balance a 10 pound dumbbell on a piece of overcooked spaghetti… you feel me???

So do yourselves a favor (and me, please) just take a moment to focus on what’s really important; focus on healing, nurturing, and nourishing your body; focus on connecting with and getting to know your baby – you learn them and they learn you; give yourself permission to love on, and let others love on you; spend your time cuddling, learning what your baby likes and dislikes, how they like to be soothed. And don’t even get me started on learning the art of breastfeeding (that’s another post entirely)!

Moms are superhuman… seriously, y’all amaze me! We can pretty much do ANYTHING! But what I want you to ask yourself is “Why?” and “Should I?”. To whom are your choices truly benefitting… You? Your ego? Your baby? Your family? Your health? Like honestly, let’s stop for a moment and remind ourselves that being “healthy” does not mean fitting into our pre-pregnancy lulu lemon yoga pants or having six pack abs (despite what most other “fitness” accounts say/show you)! Being a “healthy mom” starts from the inside; it starts from your heart, your soul and your mind!

And PS, these are the things I talk about with my clients I coach one-on-one in my monthly support groups for new moms! My next group starts Monday 10/31 and is open to new moms (don’t have to be a first time mom), with babies 3-12 months old. Email me at 📧 jenthornfit@gmail.com if you want to learn more!

LOVE > hate

~ jenthornfit ~ Leave a comment

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My whole world… Why I do what I do. Every decision, every action, every thought, holding them all captive to how it affects these 3 people right here. I find myself just wanting to protect them from the evil and darkness that exists in this world, so much hate, so much anger being spewed left and right and up and down. And it’s so LOUD!
This week I have challenged myself and I’m challenging you too; to be light, be love, show love, to show compassion to someone in need, encourage someone who is different than you, to embrace the fact that while we are all different we are all HUMAN; black, brown, red, white, Christian, Jew, republican, democrat…. we all bleed red.
Guess I’m just feeling so discouraged by the incessant montage of judgements, opinions and attacks on people’s character in the past few weeks. How about instead of posting, slandering, or criticizing someone’s performance or character this week we just lift up another human being??? How about we celebrate someone’s accomplishments, encourage, inspire, and uplift???? Can you imagine if for one day the focus was on spreading LOVE instead of spewing HATE??? I’m doing it, I’m making a choice this week to spread love. I don’t want my kids to grow up in a world where the only thing they hear or experience everyday is hate, darkness, and judgement. Anyone else ready for a change? We have to be it, we are responsible firsthand for what our littles see, hear, and experience. Who is going to make a commitment to spread LOVE this week???

Motherhood and identifying your true calling…

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This is what business meetings in my life look like today… me pumping, one of my amazing mentors breastfeeding… and the two of us dreaming and visioneering!

I remember before I had Ethan, my first, so many people told me “oh get ready, your life is about to change” or “life will never be the same” and some even said, “you are going to have to give up a lot.” Well, what I have found is that motherhood can either make you focus on all the things you “CAN’T” do anymore OR it provides an opportunity for you to focus on what’s truly important – where your true calling lies and what you should really be doing with your life. I will emphasize that this is a choice – if you feel a pull towards one area, but it takes away from your primary callings of wife and mother, it may be time to reevaluate those priorities (read Famous in Heaven and at Home for more on this)! But, if an opportunity comes your way that allows you to honor your primary callings as wife and mother – give it a second look!
It’s true that “your greatest calling in life may not be something you do but someone you raise” – Andy Stanley. I’m so thankful that motherhood taught me this valuable lesson, and I’m so thankful for women like this in my life. Women who not only allow me to make the choice to put my family first but who encourage it and who inspire me to dream big while honoring my priorities at the same time. Two people have been pivotal in teaching this to me and I am truly thankful for both of them, Danielle Haigh and Michelle Myers. Do you have women like this in your life??? If so, make sure you tell them thank you for inspiring and supporting you in this area.
Here’s to all the mamas out there who are leading, serving, and making a difference in the world right where they are! Motherhood doesn’t have to hold us back, in fact it can only make us better; better stewards of our life, our bodies, and our gifts and unique talents! Have a great weekend friends!!!

April’s Testimonial Story: Healthy living, one change at a time

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april-preuss-pregnancyHi Guys!  I am so excited to share with you April’s transformation story.  I love this story because it is not the typical tale of someone trying to “lose weight” it is the story of an expecting mama looking to prepare her body for a healthy pregnancy and do the best for herself and the growing life inside of her!  Just thinking about this girl gives me goosebumps as she is such an incredible woman with a beautiful heart for the Lord, for others, and for life!

April and her husband Cam work with my husband in the National Park.  When I first met her, I had heard that she and Cam were runners and trained vigorously throughout the year training for both half and full marathons.  So naturally, being a non-runner (my personal best is maybe 7 miles…and that’s being generous to myself) I immediately was intimidated by her; I thought she was fierce and beyond any “help” my coaching services could provide.  Almost two years ago we somehow started a conversation about nutrition (maybe she remembers the exact details better than my old mom brain will) but I was just waiting for her to teach me something about nutrition as I just assumed as an extreme runner/athlete she would have it all figured out.  Turns out, she was looking for something to help keep her energized and sustain her through her long training runs and that actually benefitted her body rather than just spiked her blood sugar.  So we got her started on Shakeology and within a few weeks she recognized a noticeable difference, here’s what she had to say about it in her own words:

“I’ve been running half marathons since 2012, and I was struggling to fuel my body properly for my long runs.  If I didn’t fuel just right, I would get nauseous or I would completely run out of energy.  A little over a year ago I started Shakeology.  I knew my diet needed to improve, and I was curious how it would affect my running.  Within the first week I noticed that I had more energy whether I was running that day or not.  It was also easier to wake up in the morning.  I started to have a shake about an hour before my long run, and with the first run I noticed the difference.  I hit my stride earlier, and my energy lasted the entire run.  My husband was skeptical at first and wasn’t interested in trying the “shakes”.  However, about a month after I started, he tried a chocolate shake and has been hooked ever since.  When we travel overnight for races we always pack our blender!  It’s the perfect way to fuel up for a race, and we wouldn’t consider anything else now. Even when we’re not training for a race, we often replace lunch with a shake.  We notice that we have more energy and feel better overall throughout the day.” 

A little less than a year ago, April reached out to me again to talk about nutrition, but this time it wasn’t just for her, it was for the budding life she was now growing inside of her! April was very honest with me about the fact that in college she struggled with her weight and body image, and said it took her a really long time to lose the extra weight she put on. She was concerned because once she started putting on weight during her pregnancy, all of those “insecure feelings” from college came flooding right back:

“I tell you the first pound I put on brought back all of those feelings. Even though I knew that this time around the weight gain was for a good reason, it was healthy, I still struggled with it.”

April was also very honest about the fact that based on what everyone had “told” her about pregnancy “the aches, pains, weight gain, exhaustion,” etc., left her feeling dispirited about being pregnant. But she had resolved herself NOT to feel this way and she was going to do everything she could to create the healthiest environment for her body to grow this little baby, and hopefully feel great!

Because April was an avid runner, she, like many of us, told herself that she could pretty much eat whatever she wanted:

“Because I was logging a lot of miles I didn’t think I had to focus on the intensity of my workouts or eat healthy…but logging a lot of miles doesn’t make you a healthy and active person.   I was eating poorly and I wasn’t investing good quality time into workouts I was doing.  I didn’t have anyone holding me accountable so I didn’t feel like I needed to do those “things”.”

Those “things” included eating for nourishment, training for strength and with a purpose, and learning what a healthy balanced diet looks like.  So, I introduced April to the 21 Day Fix.  Now don’t freak out, I wasn’t prescribing a “diet” to a pregnant woman; the 21 Day Fix allows you to calculate your calorie intake to achieve different goals.  April’s goal was to learn exactly what a healthy balanced diet looked like, gain a healthy amount of weight according to her body as determined  between herself and her OB, and to create the optimum environment for her bodily systems to function and grow/support life.  We got April off and running (not literally) on the accessible, no-nonsense approach towards portion eating and 30 minute workouts of the 21 Day Fix and here is her personal testimonial about that experience:

“I wasn’t that excited about being pregnant and the whole process.  While I did experience some pregnancy discomfort, I found, I was able to overcome those things through a sound fitness & eating program.  Before Jen introduced me to the 21 Day Fix, I thought eating plans were bland, left you feeling hungry all the time, and I thought all I would be able to eat were raw vegetables.  Thankfully the 21 Day Fix wasn’t like that at all!  The eating plan on the 21 Day Fix left me feeling full and boosted my energy, which I really did need some days (I was growing a human being).  About a week in, both my husband and I noticed our cravings for high fat, processed, and other unhealthy foods had greatly diminished and we both recognized a noticeable difference in our energy levels.  We also noticed how bad we felt on the days we were not fueling our bodies with proper nutrition and nourishing food. The attention to form and detail in the 21 Day Fix workouts was also unlike anything I had ever done before. And there’s nothing more motivating to push through a few seconds of an exercise than knowing that you have to push out a baby in a few weeks.  But I must admit that the biggest change I noticed was a more positive body image.  About one week into the three-week workout program, all of the mental strength I was gaining from the strength training really kicked-in; I started feeling different about my body without even realizing it.  One morning I just woke up and didn’t have those insecure feelings anymore – I felt stronger than I ever had before and I felt good about my body, even though I was putting weight on for pregnancy.  Knowing that the choices I was making daily, even though some days those choices weren’t easy, because I felt tired or uncomfortable or “large”, but knowing they were the benefit of myself and my baby really helped me build mental strength.  It was so empowering to know that what I was doing for my body was helping me overcome some of the pregnancy symptoms that I would be experiencing otherwise, and that those symptoms weren’t getting the best of me.”

april-cam-grace

April, her husband Cam and new baby Grace in the shadow of the Tetons

After completing the 21 Day Fix April feel so in love with the Beachbody at home fitness and nutrition programs that she decided to join my team of coaches to pay it forward and help others lead healthier more vibrant lives.  I asked April about what changed for her and what was different this time around when it came to committing and seeing a wellness program through from start to finish and she said it was because of her “WHY.”

“I want to encourage others to find your reason, find your WHY to take care of your body and to strengthen it – mentally, spiritually, emotionally, and physically.  For me it was pregnancy.  But it doesn’t have to be pregnancy, it doesn’t have to be having children.  Personally speaking, it’s knowing that I’m setting a healthy foundation for my daughter by taking action.  She’s going to adopt eating and exercise habits from me, whether I make good choices or bad choices.  I also want her to value her body and what it’s capable of.  So often our bodies are capable of so much more than we give them credit for and I want her to grow up appreciating that.   I also don’t want her to struggle with her body image like I did, and I know that starts with her mother, and setting a good example for her.  So find your why and make sure it has a lot of meaning to you; it should be something that you are willing to fight for.  And then form a plan to get to where you want to be and, even more importantly, surround yourself with a community of people who will encourage and support you.  This is so important and often the part we leave out.  Honestly, that is what has made the difference for me in the past 9 months – having a community of support that has encouraged me to stay committed to my workouts, to eat healthier, and to keep going – even on days when I didn’t necessarily feel like it.   I feel healthier than ever because I’ve had a great coach and community to support me and I’m fueling my body properly.  And now I’m really excited to see what my running will look like when I’m able to return to it in a few months.  So thank you Jen and thank you to everyone else who has supported me during this journey!”

 

april-5k-grace-3-months

April at her first 5K post pregnancy (3 months post partum) with sweet baby Grace
(I’m not loving the Steelers shirt but I guess we can still be friends…Broncos all the way baby!!!)

In May, April gave birth to a beautiful, healthy baby girl, Grace, who is now four months old.  April is back to running, and has completed several other Beachody at home workout programs since the arrival of Grace and has also decided to pay it forward and became a health and fitness coach herself so she could inspire and serve others in health!  If you are a new mom, expecting mom, or a runner, I encourage you to connect with April as she has a heart of gold and is a wealth of information – your life will be forever blessed by having her in it!  Connect with April on Facebook at: https://www.facebook.com/aprilpreussalivefitness/?fref=ts or by visiting her blog at:  https://alivefitnessblog.wordpress.com/ .

April and I will be joining forces later this month and hosting an online virtual bootcamp that starts Monday, September 26, Prep for the Holidays: Body & Home Edition.  It’s a one month accountability group where we select a workout program and nutrition plan to meet your individual needs and goals, and then we coach and support you through 30 days of health and wellness.  This virtual bootcamp is unique in that in addition to our health and fitness support, we will be providing practical and simple at home cleaning and organization tips to simplify and prepare you and your home for the holidays. Just think, 30 days of working out, eating clean, support & coaching by two wellness coaches, and a clean and organized home…all before the holiday season begins – sounds like a dream come true!

Registration is currently open for our Prep for the Holidays: Body & Home Edition Virtual Bootcamp.  To apply simply complete the form below.  We can’t wait to get you started on your own personal transformation story!

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Number one rule of making a salad….there are no rules!

~ jenthornfit ~ Leave a comment

Whoever coined the term “Culinary Arts” was on to something…

Mother Nature has blessed us with a colorful bounty of nutritious and delicious goodness and when it comes to salads, more is better…as in more color, more ingredients, and therefore more nutrients.  This week I was feeling inspired by the rainbow of hues at our local market and, as I always do, was trying to find new ways to make my meals go the distance.  I only have one day a week available for meal prep and therefore I employ the KISS method (Keep It Simple Sweetheart); a side of quinoa from dinner the night before becomes a “thickener” in an egg bake the following morning; leftover roasted vegetables become the topper on a rich green salad; leftover cut fruit is frozen into single serving size bags and used in our daily Shakeology smoothie.  You get the idea.  So, in an effort to make my leftover “grains” go the distance, and incorporate the beautiful spring fruits and vegetables in season, I went to my most reliable resource for food inspired works of art:  www.halfbakedharvest.com .  I can’t take credit for these recipes but I can share them with you and encourage you to create your own works of art, making substitutions based on what you currently have in your fridge/pantry – just as I did.   I cannot stress enough, do not stress by what (ingredients) you don’t have….use it as an opportunity to get creative and make it your own.

First off:  The Mean Green Detox Salad

Chickpea Salad

Ingredients
Lemon Tahini Dressing
2 tablespoons tahini (sesame seed paste)
2 tablespoons olive oil
1 teaspoon low sodium soy sauce or tamari
juice + zest from 1 lemon (use only half of the zest)
2 cloves garlic, grated
2 teaspoons fresh ginger, grated
salt + pepper, to taste

Directions: Add all the ingredients to a bowl and whisk until combined. Taste and adjust salt + pepper to your liking. Alternately you can add the ingredients to a blender or food processor and blend until smooth. The dressing can be made a week in advance and stored in the fridge until ready to use.
Salad
2 cups cooked chickpeas
1 cup unsweetened flaked coconut
2 tablespoon low sodium soy sauce or tamari
2 tablespoons sesame oil
1/4 teaspoon cayenne pepper
4 cups Tuscan kale, roughly torn
2 cups fresh broccoli florets
1/4 head purple cabbage, shredded
1/2 cup fresh parsley + cilantro, roughly chopped
hemp seeds + chia seeds, for topping
2 red grapefruits, segmented
2 ripe, but firm avocados, sliced or chopped

Preheat the oven to 425 degrees F. Spread the chickpeas out on a towel and dry them completely. Add the chickpeas and coconut to a baking sheet and toss with the soy sauce, sesame oil and cayenne pepper. Toss well to evenly coat. Roast for 20 minutes and then stir the chickpeas around and roast another 10 minutes or until the chickpeas are browned and the coconut is dark brown. Remove from the oven. Save any leftovers for snacking on later! Add the kale to a large bowl and drizzle with 1 teaspoon olive oil and a big pinch of salt. Using your hands, massage the kale for 2-3 minutes until the kale is well coated and has slightly softened. To the bowl add the broccoli, cabbage, parsley and cilantro. Toss well. Add the dressing and continue to toss until all the veggies are coated. Add the grapefruit segments and avocado. Gently toss to combine. At this point, you can cover and store the salad in the fridge for up to 24 hours or continue on with the recipe. Divide the salad into bowls. Top with the crunchy coconut chickpeas and the vegan parmesan cheese (recipe below) and a sprinkle of chia + hemp seeds. EAT!!!
Vegan Parmesan
1/2 cup raw pine nuts
2 teaspoons raw sesame seeds
1 tablespoon nutritional yeast
Salt, to taste

In a food processor or blender, combine the pine nuts, sesame seeds, nutritional yeast and a pinch of salt. Process until you have fine crumbs that resemble parmesan cheese. Taste and season with more salt if desired. The vegan parmesan can be made a week in advance and stored in the fridge until ready to use.

*Vegan Parmesan adapted from The First Mess.

 

And second…Very Berry Dream Salad with Chili Mango & Peanut Vinaigrette

Very Berry Salad
Chili Mango and Peanut Vinaigrette
1 ripe medium mango, peeled + diced
1 inch knob fresh ginger, peeled + diced
1 fresno chili pepper, seeded + diced (we omitted this for the kids’ sake) 🙂
2 tablespoons creamy peanut butter
2 tablespoons sweet thai chili sauce
1/2 cup canned coconut milk (we used lite)
1/4 cup olive oil
3 tablespoons rice vinegar
1/2 cup fresh basil, chopped
salt and pepper, to taste

Directions:
In a blender or high powered food processor, combine the mango, ginger, fresno chili pepper, peanut butter, sweet thai chili sauce, coconut milk, olive oil and rice vinegar. Blend until smooth and creamy. If the vinaigrette seems a bit thick, thin with water. Stir in the chopped basil and season with salt + pepper. Store in the fridge for up to 1 week in a glass jar.

Salad
4 cups baby spinach
4 cups mixed berries (I used raspberries, blueberries and blackberries)
2 cups cooked grains (I used barley and quinoa)
2 cups fresh sprouts
1/2 cup toasted peanut, chopped
1/4 cup toasted pine nuts
1/2 mango, peeled + diced
2 tablespoons chia seeds
1 avocado, pitted, peeled + sliced
4 ounces goat cheese or feta cheese, crumbled (omit if vegan)
1/2 cup edible flowers (optional)

Directions:
Combine the spinach, berries, grains, sprouts, peanuts, pine nuts, mango and chia seeds.  Top with avocado slices, goat or feta cheese (If using) and edible flowers. Drizzle generously with the mango vinaigrette. Serve with extra vinaigrette.

I will continue to be on the hunt for delicious salads that also serve as a work of art and share them with you here!  In the meantime, please do yourself a favor and go follow @halfbakedharvest on Insta for some serious cooking motivation and inspiration!!!

How to shape your children’s approach towards hard work….

~ jenthornfit ~ Leave a comment

fight

A big part of the monthly virtual boot camps I run is to encourage everyone to look at their past to see how our environment (families, upbringing, schooling, friends, activities, religious beliefs, etc.) shape the habits that affect our health and fitness.  I work with a lot of moms and typically these are the conversations that help us get to the root of what drives our health & fitness habits (both good and bad).  If you have ever worked with a holistic or doctor influenced by East Asian Medicine, you know that they “treat the entire patient,” not just the “illness” or medical issue.  This exercise is similar to that concept and allows us to recognize what maybe did or did not help or work for us growing up and opens up the conversation on how we can be better and do better – not only for the benefit of ourselves, but for our sons and daughters.

In my current boot camp, I was asking the ladies if their participation in the group is something they would approve of their children doing and the response I got from Ashley, one of the participants, was so perfect, I just had to share it with you.  This spoke right to my heart so I thought it would speak to yours too….

“Absolutely I would approve of my daughter participating in this group. I would be supportive and understanding in any challenge my children take on.

Growing up, I had a very skinny mom who got that way by barely eating. I have four sisters (three older and one younger) that NEVER struggled with weight. So, when I began having self-esteem and body image issues in 4th grade… I had no positive role model to how my body should look or how to maintain a healthy lifestyle (I did not inherit my mother’s figure). My freshmen year in high school I began an extremely unhealthy lifestyle of bulimia …. Which carried me two years until I was hospitalized my junior year for malnutrition and severe anemia. I remember handfuls of hair coming out of my head. My mother berated me and threw out hundreds of negative comments about my lifestyle. I didn’t have the help to see that normal women have to watch what they eat, make healthy lifestyles and choices, as well as find joy in an active lifestyle. Years later, my metabolism has paid for the unhealthy choices I made earlier in my life and keeping the weight off has been an uphill battle.

In college, I began a healthy lifestyle of working out and eating healthy. I was at my best and truly found joy in exercising. I also found it to be a great stress reliever. Since then, I have found it difficult to keep it up…. After having children and working in a high stress job, I put myself and my needs of the back burner and really struggled with myself.

My point is that I will not keep my past struggles from my daughter, I want her to see that life is a challenge and mommy does have to watch what she puts in her body, as well as what she does with her body. I want her to see me making conscious decisions about how I treat my body. She will have to do the same one day- to keep up her energy, have a positive body image, and know that exercise is the best anti-depressant. My mother hid her struggles from me, so when I had a negative outlook on myself or didn’t look like the skinny girls in my class…. I thought something was wrong with me. So I handled it in the most unhealthy of ways.

As a mother, and a daughter of a mother who swept these sort of issues under the rug…. I believe it’s much more important for my daughter to see mommy measure out portions and sweat her butt off (even when it’s so difficult) and to see that real life is not doing whatever you want with no repercussions. Anything and everything in this life is worth having you need to fight for!”

I thought this was so beautifully written and had so many little golden nuggets of truth!  Thank you Ashley for sharing your heart with us!

Creating healthy, lifelong habits does take work.  You have to be willing to spend the time to learn, educate yourself, arm yourself with tools and resources, and support from others to help you along the way.  If you need a little direction, aren’t afraid of a little challenge and are ready to start making some positive changes in your life that will impact your children and your family, then consider joining my next virtual boot camp that starts this Monday, April 4.  You can find me here or email me at jenthornfit@gmail.com for additional information!

Have a great day and here’s to shaping children not afraid of a little hard work!

xoxo

Jen