About

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.

 

Sponsor

Search
Follow Me Online!

 

Grab my badge!
Grab button for YogaEatRun

My 2015 New Year Resolution

 My Family At Midnight On New Years... We Were Sleepy!

Happy New Year!!!

I've been realizing the past couple of days that I only really have ONE sure New Year's Resolution this year, and that's to lose 35lbs and get rid of my baby weight. This is all I am focused on right now and I'm pretty happy with that ONE goal for now. Adding anything else to my list just feels overwhelming and burdensome. I'm leaving my method for reaching this goal completely open, in other words I am allowing myself to do any type of exercise I feel like, e.g. running, workout DVDs, weight lifting, circuit training etc..

I'm only asking myself to lose 1lb per week since this is the safe route for breastfeeding. And it's also a very attainable goal, since it doesn't put too much pressure on me to impose drastic measures on my already busy and crazy life. All in all I'm pretty happy with this goal and I'm excited to work towards it. 

What are your New Year's Resolutions?

 

Mantra #2

Today's #mantra. Repeat it until it becomes apart of you. This was inspired by @noellebenepe who said, "I've learned that fear limits you and your vision. It serves as blinders to what may be just a few steps down the road for you. The journey is valuable but believing in your talents, your abilities and your self-worth can empower you to walk an even brighter path."

 

MANTRA:

Fear is not for me. I believe in my talents, my abilities and my strengths. 

Mantra #001

This is my mantra right now, today. A mantra is something you repeat in your mind or aloud to focus your energy and still your mind. I am prone to waiting on the perfect situation or circumstances before I decide to reach my goals. This mantra is to help me get over that!

MANTRA:

With chaos all around, I am in control. 


3 Things I'm Doing Before New Years

 

I've been thinking a lot about 2015, as I'm sure many of you are. In the past, my excitement or resentment around the New Year has always changed from year to year. Some years I'm a humbug about New Years, and some years I'm super pumped. This year I'm SUPER PUMPED!! 

I'm listing my goals for 2015 in a separate blog post, but before you read that, here are 3 things I'm planning to do before 2015 comes rolling around next week:

#1. Tidy my living space

I was recently reminded that cleanliness is next to godliness. And there's probably nothing that clears my mind more than a clean and tidy living space. Clean rooms and houses make you feel like you are reborn. Like you have another chance to start new, start fresh. It inspires creativity, motivation and ambition. So for the next 4 days I will be tidying my house as much as possible during my free time. 

#2. Take some time to mediate (& formulate my mantras)

I noticed a week or two ago that my negative self-talk was starting to become a way of thinking, a mindset, and a lifestyle. It was filled with fear, excuses, self-pity, put-downs and complaining. I realized I need to change FAST before my thoughts take the form of reality.

I decided for 2015 I'm going to build a list of positive and empowering mantras that I will repeat throughout the day, every day. The words you train yourself to think will become your truth. These mantras will help me cultivate self-confidence, self-esteem and general positivity in my life. Every day I will have a new mantra to focus on. I believe these mantras will change my life, because they will help shape my thoughts and the energy I attract. I will share my mantras with you daily on my Facebook and Instagram feeds. 

#3. Master the Routine

Now that I have a baby it has opened my eyes to the meaning of the all powerful concept of ROUTINE. I never realized how routine-less I was before, until now. Now I realize how much my routine will determine whether or not I accomplish all of my goals in a day or not. Re-thinking, analyzing and scheduling a daily routine, is something I am doing before New Year's. My goal will be to stick to that routine as much as possible every day in the new year, and adjust according to any major changes of course.

Question of the Day - Are you pumped about the New Year, or are you feeling unenthusiastic about it?

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.