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Hi, I'm Jenaé Frick and this is my blog. I'm a certified yoga instructor, and a certified NASM personal trainer. I'm also a new mommy! Welcome to my life! Click here to read more about me.

 

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How To Lose Weight While Breastfeeding

Happy Saturday Everyone!! Ahhh... doesn't it feel great? I freakin love Saturdays. 

This week I have been reading my college nutrition book about losing weight while breastfeeding, since this is a very relevant topic to me right now! In the book I learned that a woman requires an extra 500 calories to breastfeed, but for the first 6 months you only need to consume an extra 330 calories, and the other 170 calories can come from your body fat stores. During months 6-12 of breastfeeding you increase your intake to 400 calories a day. It also said a woman can safely lose 1 lb per week without compromising her breastmilk supply, so long as she's consuming foods that are nutrient dense and meeting her nutritional needs. 

One thing that was news to me, was the fact that your breastmilk supply isn't affected by your calorie intake, so much as whether or not your nutritional needs are being met. In other words, the breastmilk you produce will always contain a full amount of nutrients the baby needs, and if you lack any nutrients, your breastmilk will simply decrease in quantity, not quality.

So if you think you're milk supply is decreasing at all, then I would do two things to help increase it: #1. eat healthier foods, and #2. pump your breasts with an electric pump in addition to feeding your baby (manual pumps are really awful and lame in comparison, I've learned the hard way).

A breastfeeding woman also needs to drink 3.8 L of water per day, which is why I carry and fill this 2.2 liter jug every morning and my goal is to drink almost TWO of these per day.

By the way you can buy this jug from Walmart for just a couple of bucks! 

Here's a graphic comparison of the differences in nutritional needs of nonpregnant, pregnant and breastfeeding women: 

According to my book, your daily nutritional intake should look like this:

55% carbohydrate

20% protein 

25% fat

Fruits: 2 cups

Vegetables: 3 cups

Grains: 8 oz

Meats & legumes: 6.5 oz

Milk: 3 cups

Below is the sample meal plan from the book:

From this information I figured out that I need to consume 1,950 calories per day (at my current weight which is around 160 lbs) in order to lose 1 lb per week and still be able to adequately breastfeed. To lose 1 lb per week you need to burn a total of 3,500 calories per week, or 500 calories per day more than you eat. Any calories that I burn from exercise in addition can be extra calories I can consume for that day. So for example if I burn 500 calories from working out, then I can add 1950 + 500 and consume a total of 2,450 calories on a given day and still be on track to lose 1 lb that week.

(If you need help figuring out how many calories you need to eat to keep your milk and still lose weight, shoot me an email and I'll help you out: jenae@yogaeatrun.com)

With this information, I've started tracking the calories I burn during my workouts with my Reebok Watch and Heart Rate Monitor that I bought at Target last year. I've also been tracking my food and calories with the CalorieKing desktop app which I absolutely LOVE!!!

So I just wanted to recap on my workouts this week because I'm pretty proud of how it went: 

Monday:

• Jillian Michaels Body Revolution Phase 1 Workout 1 (30 mins) 

• PLUS I did the bonus Cardio 1 workout! Which I was able to complete 20 of the 30 minutes because I had to put Galax to sleep at the end.

 

Tuesday:

• I did a 40 minute Yoga video from the YouTube yoga star Yoga With Adriene. I barely discovered her this week, and OMG I am in love with her yoga videos!! She's so real and down to earth. I am totally going to be incorporating more of her yoga videos into my life!

She's actually going to be launching a 30 day yoga challenge in January and she's challenging everyone to do 30 days of yoga with her on YouTube and right now I'm contemplating doing it because I think it would be soooo awesome! 

Wednesday: 

• Attempted to do Jillian Michaels Body Revolution Phase 1 workout 2 dvd but Galax just wasn't having it. I tried to start the workout TWO TIMES that day and each time I only made it about 15 minutes in before I had to attend Galax. So I collectively got about 30 minutes probably but it was once in the morning and once in the eveing. It was frustrating, but hey at least I tried! 

Thursday: Rest day

 

Friday: Rest day

 

Saturday (today): 

• FINALLY got to do the full Jillian Michaels Body Revolution Phase 1 workout 2 dvd

• 1 mile run

Anyways I hope you're wrapping up with week with a smile on your face, I know I am, even though my week wasn't perfect, there was definitely progress!

Question of the day: Did you lose weight while breastfeeding? If so how much?


 

For The First Time Ever, I'm Fat

Me and my jiggly booty getting ready to workout with my Jillian Michaels DVDs last night

Hey everyone, how's your week coming along so far? Today Galax is 12 weeks old, and 12 weeks ago I had my c-section and gave birth to my beautiful baby boy. 12 weeks is technically 3 months right? Dang, three months. 

Lately I've been looking back at some of my old blog posts and I've been reminiscing on the time that I was thin and fit and lean. I look back at old pictures and I CAN'T BELIEVE I thought I was fat back then.

Seeing pictures of my old self, I don't even recognize that skinny girl anymore. Today I am 3 months postpartum and for the first time in my life, I am legitimately fat. My new homeostasis weight is somewhere around 158lbs, when it used to be somewhere around 125lbs. I know I just had a baby, so maybe I should stop tripping out, but wow, I really packed on the the poundage in 9 months. 

Not only am I fat, but I'm also an entirely different person now. When I got pregnant I remember feeling like I was losing my sense of self every passing day. I felt confused about who I was because I was losing control of what was happening to my body. So much of my personal identity was tied to my body, my passion for working out, and my choice to live an athlete's life. When I became pregnant I surrendered to the process and decided to accept this new experience for everything that it was.

Now here I sit and I'm a new mother. The word mother is my new identity marker. I've long accepted that my body is not my own anymore, (if pregnancy doesn't teach you that, breastfeeding certainly will), and I'm also in the process of accepting that my time is not my own anymore either. It's been hard to get an uninterrupted 30-60 mins to workout, and even if I do get that time, it's hard to pull my mind away because of the separation anxiety I have with my baby. I never realized I would feel this way.

During my pregnancy I picked up a lot of bad eating habits and lately I feel addicted to sugar and carbs because I can't seem to go one night without snacking on something loaded with sugar/carbs. At this point if I don't make a real effort to lose weight, I know I will only get fatter, and as a result, unhealthy.

These are my million excuses for why I can't do this. A million more excuses than I used to have. I used to have it easy. Fitness was easy to me. It was fun, it was effortless. Now it's challenging, now I've got leaky boobs, sore and weak hips, 30+ extra lbs on me, and I'm running on very limited time and sleep.

NOW is the time to see what I'm really made of. 

I need extra motivation now. I need Jillian Michaels yelling in my face, I need AmerTheHammer telling me what it takes, I need Chady's picture showing me it can be done. 

Lately when I workout I've been making an effort to envision myself with a fit body, with round shoulders, shapely arms and a tight abdomen again. Don't get me wrong, I know looks aren't everything. But this is my way of encouraging myself through the workout. I know I want to have another baby again someday and to do that I want to be in the best shape for when that pregnancy comes. 

Last night I did a Jillian Michaels Body Revolution DVD workout. I found this workout DVD set at a yard sale this past summer, and my husband convinced me to haggle down the price from $75 to $5!! The lady was upset but she let me buy it for that price anyways. The workout was very motivating and a lot of fun and it kind of got me excited to be fit again.

I'm also going to re-read Dolvett Quince's book The 3-1-2-1 Diet. Have you read this book before? I read it right before I got pregnant and I remember really loving it. It seemed like a very sensible way to live and eat, something that could be sustainable for life. That is a rare thing to find in a diet book! I'm going to try and structure a meal plan for myself, based off the basic principles taught in the book.

Andrew, my husband has also been consistently running every night on our new treadmill that my aunt let me borrow. I'm so amazed at how quietly consistent he can be. He's not like me, where I have to tell the world I'm working out. Instead he just consistently does it without question, without announcements, and without hesitation. Even when it's late at night like 11pm, he puts on his shoes and does it. I'm so inspired by him and he doesn't even know it. BTW he just opened his own Instagram account for the first time as @enderfrick. He hasn't posted any pictures yet but I'm sure he will eventually. :) 

My question of the day is: what inspires you to workout daily? Do you struggle with motivation or consistency?

Leave me a comment below. 

Easy Pineapple Chicken

 
Happy Monday Everyone! I have one of my absolute FAVORITE recipes to share with you today, but first -- How was your weekend? The highlight of my weekend was going to our church Christmas party on Saturday morning where we took Baby Galax to meet Santa for the first time!
But by the time we got there he was all tuckered out from the excitement and fell asleep right beforehand in Daddy's arms. 

 

So he didn't get a chance to tell Santa what he wants for Christmas, but that's okay because I'm pretty sure he would ask for more milk, fresh diapers or a bath. 
 

Galax has recently discovered his hands as his new favorite thing to chew on. Instead of just staring off into space, this is what he spends his time doing now :) 

As I mentioned, I have been dying to share this recipe with you guys, cause it is one of my FAVORITES ! This is my Pineapple Chicken recipe! It's super easy to make and all you'll need are 5 ingredients. This recipe is perfect for meal prepping because you can cook it in advance and it is low in calories and high in protein. It's also delicious!!!

Preheat the oven to 350 degrees. 

Ingredients: 

• Boneless chicken breast (I prefer the brand Tenderbird)

• 1 can drained of pineapple chunks

• Olive Oil 

• Onion Salt

• Garlic Powder

Directions:
• Put your frozen chicken on a pan, drizzle olive oil on top and sprinkle onion salt and garlic powder on top of the chicken.
• Then drain your can of pineapple chunks and dump the pineapple chunks on top of the chicken.You can also add cherry tomatoes on top of the chicken as well.
• Put it in the oven for 30 minutes (sometimes 45 minutes if you think it hasn't cooked all the way through). However be careful not to dry out the chicken too much in the oven, because you want it to be tender and juicy not dry and tough. Cut the chicken to see if it has cooked all the way through, it should be white, not a clear pink. 
• And enjoy! 
Watch this video below to see how I made mine! 
Be sure to subscribe to my YouTube channel if you want to see more healthy recipe videos like this! I hope you have a great week!
Leave me a comment if you tried this recipe!

Week TWO - C-Section Recovery Exercise Program 

Me today during my 2 mile run!

Happy Monday!!!! It's December 1st 2014. Wow. It's amazing how fast a year goes by isn't it? I am excited that my @BabyGalax will be 11 weeks old tomorrow! That makes him two months old + 3 weeks!! BTW I've created an Instagram account for him where I post pictures of him almost daily... yes I'm obsessed!! As I should be, I'm his mama! :D His biggest FAN! :) This week he's been cooing a lot, and today he almost started to laugh! His little personality is starting to shine and I love it!

This morning I dared to run on the treadmill for the first time all by myself with my baby -- no babysitter or help from my husband. This was a BIG milestone for me, because to my surprise @BabyGalax actually let me run 2 miles while he sat in his bouncer watching me, which took me 30 mins to complete (I'm a slow fatty right now). By the end of the run he started to get fussy and cry, but I was able to scoop him up and do my cool down with him outside. It's really nice weather here in California! 

This was also such a big milestone for me because I have noticed that ever since he's been born, I've had a REALLY hard time pulling away from him and focusing on something else for a period of time. I can't seem to be comfortable when I'm not checking up on him every few minutes, sometimes even when my husband is taking care of him. I think maybe it's the breastfeeding hormones that have got me so attached to him. Being able to watch him today while I ran, and for him to stay calm while I did it, felt liberating and empowering that I was actually able to do something else and focus on running while watching him at the same time. I felt like I could really do this-- I could really get fit with my baby by my side. In the first few weeks of new motherhood, I had my moments of doubt. 

This week I have another workout download for you which is Week 2 of my C-Section Recovery Exercise Program!  This is the plan I will be following this week actually! I know I'm a bit late on this but I'm taking it all in stride. Click here to download the workout PDF plan. I will be uploading a YouTube video with the detailed exercise explainations later this week, so keep an eye out for that! 

I'm really excited about this week's program because for the next 4 weeks (the entire month of December), I will be focusing on stability endurance training. This will help me improve my stabilizer muscles which can help prevent injury in the future when my workouts get more intense and more physically challenging. I've also lost alot of my ability to balance myself since my muscles have atrophied from being sedentary as well as the c-section caused what abdominal strength I had left to disappear. This type of training will also help me improve my muscle imbalances that I've accrued during my sedentary time being pregnant. If you feel you're in the same boat physically for one reason or another, then don't hestiate to download week two's free PDF and do it with me!

I hope you have a great week! Leave me a comment if you're still working out in December! 

The BEST Yogurt Granola Parfait EVER!!! 

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Watch me make mine in the video below!

Subscribe to my YouTube channel here for more videos like this! 

I have never liked yogurt granola parfaits, until my baby shower where one of my good friends brought this version and recipe of yogurt. The secret to this recipe is the way she prepared the yogurt -- with cool whip and LEMON ZEST! I instantly fell in LOVE with this recipe and HAD to learn how to make it myself. I'm a huge fan of lemon flavored breakfasts, and this one puts a real ZING in my step in the mornings! 

What you'll need for the yogurt:

One 32 - 35 ounce tub of vanilla yogurt (I prefer to get the brand Fage, but I have to add my own vanilla flavoring to it)

1 Tub Light Cool Whip

3 lemons worth of lemon zest


What you'll need for the rest: 

Granola of your choice

Fruit of your choice (I prefer apples with this recipe)

Optional ingredients: 

Chia seeds

Directions:

Zest 3 lemons, and mix the zest together with the cool whip and yogurt. If you bought the Fage version of yogurt, then add vanilla flavoring or vanilla extract. This is your lemon sweet cream!

Mix the lemon sweet cream with granola, and your choice of fruit! Enjoy!!

Leave me a comment if you tried this recipe and what you think!

My C-Section Recovery Exercise Program

 

Hi Everyone! Tomorrow I will be 8 weeks postpartum after my csection! Yay! Two weeks ago my doctor finally cleared me to start working out again. After doing a few test workouts, I am feeling confident again! My abdominal pain was pretty much gone during the test workouts I did. I did a 1 mile run and a 30 min yoga sequence. Since I'm feeling ready to workout again, today I am starting my C-Section Recovery Exercise Program. 

This plan was developed to help me gain back my core strength, balance, endurance and overall fitness after 9 months of a sedentary pregnancy and then a c section. I will also be incorporating training for a half-marathon in this program along with a healthy diet to get back to my pre-pregnancy weight. 
Pre-pregnancy I weighted 126-130. Now I weight 156lbs... so I've got at least 30lbs to lose. 

I am going to be documenting my fitness journey for you on YouTube and here on my blog. Every week I will upload a video, and here on my blog I will share my workout plans for that week which you can download in PDF format. I will also be sharing some recipes that I'm using to eat healthier and eventually a meal plan which you will be able to download in PDF format for FREE.

Please note that I am not responsible for any injury or hurt that you may experience if you follow my exercise program. This program was specifically developed for me alone, so follow it at your own discretion! Always check with your doctor before starting any exercise program, especially after a csection because you can really hurt yourself if you're not ready to workout yet. Everybody's body is different and heals at a different rate. Having said this, if you do my program, please leave me comments, I'd love to know how you are doing on it!

I am a bit nervous about committing to a workout program with having a baby now. Just in case you didn't know, having a baby and committing to a workout program is challenging! I will definitely need my husband's help to get it done. 

To download my week 1 exercise plan click here! 

Leave me a comment if you follow my program! Have a great week!