Eliminating that C-Section Pooch

I spoke about this topics last summer, but as bikini season has drifted upon us again, I find myself answer this question a lot!

Today's topic will be on eliminating a C-Section Pooch.

My online client's and I have been focusing on ab workouts this week. Specifically those who have struggled with post C-Section pooches, shelves, pouches, and flab. Ha! 

(I've heard it called all of those things.)

But I wanted to share the basic steps I go through when working with someone who struggles with this issue.

So here are some basic moves and a quick little tip how to engage the lower pelvis more effectively..
You will need a ball, and a small mini-band. I purchased mine from www.power-systems.com

Make sure to have a mat or soft cushion for under your tush.  Start out slowly only completing a 5-8 reps of each movement before resting.

If you feel it in your lower back or neck, find a small support to place under your upper back..such as leaning against a couch or chair to support your neck. Also make sure not to clench your jaw and focus on deep breaths through your ribs and down your back. Fill the diaphragm with air....in and out.

And here are some self-massage techniques to diminish the scar tissue around the incision that would be causing this extra pooch.  I used my kiddo's playground ball. Just steal it while they are napping or doing other things. ha! Otherwise, my son thinks its time to play catch and tackle football.  This massage position is not a good one to be tackled in!  Those of you with boys, understand.


I would recommend completing the exercises in the first video 2-3 times a week.

And the gut smashing/massage techniques several times a day if you wish or have time.






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He will certainly not lose his reward...

"And if anyone gives even a cup of cold water to one of these little ones because he is My disciple, I will tell you the truth, he will certainly not lose his reward."

My heart is one that ALWAYS wants to lend a hand, help anyone I can.  I literally sat in church yesterday with tears streaming down my face as I listened the different needs of those in our community. All the different missions that need hands and feet...and I could literally volunteer and donate all my income and time to most who ask. I have no filter to what I desire to give and do and be.

And God knew that about me.  Because He provided me a husband who is very grounded and realistic. Ha! And brings balance to my life.  He also blessed me with 2 children, one through birth, and one through adoption...who have special needs.  Needs that require so much of my attention, energy, and time, emotions, heartache, celebrations, and life.  

Over the past few year's, God has revealed to me so much about boundaries, and the ones I am to stay within to best serve my family and take care of myself.  My natural tendency is to give until I am exhausted, overwhelmed and depleted, which isn't God's desire for me or anyone else.  He created me with gifts that were meant for specific projects, people, and times. And I have to check myself when approached with a new opportunity or project. 

We adopted my son, Blake, from Ukraine in 2011. He was 2 at the time.  We had a birthday party at the orphanage. We brought in McDonald's and toys for all the other kids in his orphanage groupa. We sang songs and brought as much life into a sad place, as we could.  I remember watching the kids screaming, jumping, and calling me "Mama" and Jerad "Papa."  Just begging us to bring them home. Desiring love, something they barely knew.  But I could only bring 1 child home.  Despite my desire to bring them all home, no matter the cost.  Or time. Or energy. At that moment I wanted to help them all experience love and hope and a new life.  

But it wasn't within my boundary.  Or my calling.  And for a good year after Blake's adoption, I couldn't buy anything nice for myself.  I couldn't spend money on anything extra.  I couldn't justify any expenses outside the necessities of life.  I would get angry when my kids wouldn't finish their food, calling them inconsiderate and ungrateful.  Knowing just across the world, there were kids, who were once part of Blake's everyday life who would LOVE to eat at a table with family.  And they would not complain.

And that mentality has slowly lifted as time as has passed on and I've worked through it.  But it is still a hard thing for me.  I remember those dark, lifeless eyes. The desperation.  I remember the slime of the white substance floating in fat that they ate for lunch everyday.  And it pains me.  Almost to the point where I punish myself for wanting nice things, buying nice things, or spending money on myself.  It is hard for me to enjoy things sometimes or even feel like celebrating when my heart is burdened by those who don't have anything.

And I know that isn't fair or right.  It's a definite battle for me.  I saved one. I did what I was called to do, and that is all God has called me to right now.  

And my new mission has turned to saving women, much like myself...who need to set boundaries. Who need to figure out their true passions and purposes.  To answer their callings and set everything else aside. Who are/were like me and gave everything to everyone out of the burden's of their hearts.  Who almost punish themselves for wanting to take time for themselves or buy themselves nice things...because they see the needs out there, that seem greater than our selfish desires.  

Yet this is wrong. Being overwhelmed isn't God's calling on our lives. It is NOT.  He gave us very specific gifts, interests, callings, and purposes that we are to work within and out of to best serve His people.  And that requires us slowing down to figure out what those are...and where they fit into our lives now.  We have to make some tough decisions.  And say "NO" to a few things before we figure it out.  Lots of peeling back the layers and asking hard questions.

But it is worth it.  I may not be at the next PTO meeting or the next big church event...because my calling is to work from within the boundaries of my kids needs, from home, behind a computer...impacting other women, like myself, who's circumstances don't allow them to socialize nearly as much as other's.

But that's ok. I'm okay with that now. It is still hard not to feel guilty and compare my seemingly pointless efforts in private to other's larger than life appearances at all the big social events...

So I still struggle too.  But I'm much more confident now, saying "No" because I know where my passion and purpose lie.  And what God has gifted me with for this place/time in life right now. 

What will you quit this week that no longer serves your purpose/passion in life?

My Grocery List for the Week

➡️➡️

Those of you who have followed my journey the last 9 weeks on social media know I'm training for a half marathon AND working on my nutrition accountability as part of our Bikini Bootcamp. 👙

I started at 150 lbs 9 1/2 weeks ago.

Started the bikini Bootcamp 14 days ago at 155.

And ended our 10-day push last week at 157 lbs.

What this means is, my body doesn't tolerate the higher carbs in my diet. It doesn't do well with endurance training and it doesn't respond well to eating multiple times a day.

My typical approach before this training is:

Wake-up and workout at 5-6 am

Drink a preworkout or bullet proof coffee. 

Intermittent fasting til 11-12 pm 

Eat 2-3 meals/snacks between 12-8 pm.

I eat a lower carb/high fat diet 99% of the time because of known food sensitivities and intolerances to grains and dairy.

This week I will be returning to this diet protocol and lifestyle of eating for me. I have 3 weeks til my half marathon and I'm hoping to drop this extra weight before then for my knee and hip joint's sake.

Here's my grocery list for this week: 

Bacon

Lettuce

Broccoli

Cauliflower

Feta cheese 

Cucumbers

Vegan chocolate Shakeology

Peanut butter

Coconut milk, canned

Hamburger patties 

Green tea

Butter

Coffee

Coconut oil 

Walnuts 

Avocados

Steamed green veggies of choice 

Now to make this clear, this works for ME. Not everyone. It's taken years of experimenting to get to this point. I don't have a lot of weight to lose therefore this is more for leaning out than big weight loss.

My gals who completed our bikini Bootcamp the last 10 days and tracked their food and calories following more of a 40% carbs/30% fats/30% protein all lost 5-8 lbs and 7-11" overall. So that way of eating worked better for them.

It obviously didn't for me.

So there is no right plan everyone. But as one of my clients you earn the privilege of my meal plans weekly, accountability to follow them, my guidance to adjusting your nutrition to hit your personal goals, AND workouts as well.

➡️➡️To apply to be in my next 👙Bikini Bootcamp 👙, register here: https://forms.aweber.com/form/32/376731732.htm

Why ALL of My Clients Quit.

Why ALL of my Clients Quit...

1) I've tried exercising, and haven't lost any weight this week....I QUIT.

2) I might as well eat as much as I want, because I watched what I ate for 1 week and nothing happened...

Your heart may get healthier because your endurance is improving, you may be losing inches, your blood pressure might be dropping, your resting heart rate may be lowering, you may start waking up early and creating new habits you never stuck with before, you might be losing inflammation and toxins, you might have better digestion and improved constipation, better quality of sleep, meal prepped, better out to eat choices, drinking more water...

--->BUT YOU MAY NOT LOSE WEIGHT.  That doesn't mean you ARE FAILING.

We are bombarded with lose weight in 12 hours, drink this and burn fat, don't workout and lose inches EVERY SINGLE DAY in our news feeds, in our conversations at work, in our radio as we are driving...and so it's hard to be patient. It's hard to want to put in work, make changes, and build a healthier long-term lifestyle when EVERYTHING else seems to scream MIRACLE drug.

But in my experience, no one sticks with their MIRACLE drug FOR LONG.  Go ahead and ask him or her, who was claiming these statements 1-2 years ago if they are still losing weight, if they are still using this product, if they are still feeling good about themselves, if they kept their weight off, what they've learned along the way.  And if this is something they plan to continue for life...?

There is NO magic cure. Just heart, hard work, tools, and accountability.
And I can PROMise YOU THAT.

The 4 Things I Did to Grow My Business From My Garage

These are the steps I took over the past few years to grow my business into what it is today.  It has taken multiple trial and error on my part, but I am excited to share with you what works, to save you the effort and money I wasted on failed attempts.  

So first...

1) ESTABLISH A BRAND. Know who you are.  And who you can best help.  What type of people do you feel most relate to you?  Who are you most passionate in serving?  What colors depict your style? Make a business logo.  Establish a cover photo that will match all of your social media presence and personal presence. Set yourself up as a professional, and instantly separate yourself from other poser's by coming on strong with a logo, business name, and consistent professional looking image to depict your brand.  Come up with a mission statement surrounding your passion and purpose.

2) SOCIAL MEDIA PRESENCE.  But more than just that. Be consistent. And have a strategy. My first advice is to establish a presence on social media via Facebook, Instagram, Snap Chat--whatever format you feel most confident and have the most influence on.  And plan to post 3-5 times a day. Most people see 1/5 posts you make in a day...and our goal is to get your content in front of the most people possible.  Therefore posting 3-5 times insures the most following but not annoyance.  Prime posting times are Sunday afternoon's, Monday's all day, and most week nights after 8:30 pm.  Keep in mind some of this social media post timing depends on your audience and when they are most present.  Check out auto-posting apps to help you stay on top of these posts without having to remember.  (buffer, hootesuite, etc)

--> I have a guide we use to follow for your first 30 days to grow your business that says exactly what to post, when, and what type of picture to include.

3) BUILD VALUE*ESTABLISH AUTHORITY.  Our goal for you is to establish yourself as a fitness authority in home fitness.  Therefore your conversations with people, your social media presence, your interactions with groups need to be FILLED with value.  Get out and volunteer at local races, events.  Speak at charity events. Offer to share or set up booths are health fair's.  And while you are there--Tell us what you know. But moreso from YOUR EXPERIENCE.  How did you build your home gym? What did you purchase first? Why?  How do you stay motivated to workout on your own at home?  How long have you been training in your garage? Do you have client testimonials? Your own personal testimonial? Teach us.  Share your best practices, tips.

--> I have fitness and nutrition program templates already designed that we have tested and proven for YOUR home fitness clients to use and get amazing results from--> WHICH helps you get greater and faster testimonials to promote and grow your business quicker.

4) TRACK YOUR BUSINESS. If you aren't tracking your business, you aren't growing a business.  Keep track of every person you talk too on social media.  Document what they said and where you spoke to them.  Date it.  Keep track of your social media posts.  What posts got the most involvement and response?  What format?  What hashtags are working better for you?  Videos? Or picture posts?  How many people are you talking too a day about your business? 

--> I have a tracker sheet I already designed to help you keep track of all of these items and more you should be tracking to grow your business most efficiently.

All ABOUT Abs!!

I went live this week on Facebook and discussed ABS. As summer/spring comes close, this seems to be a more focused topic.  So I wanted to share some of the tips I shared LIVE with my viewer's here.

I had a lot of questions about lower ab work.  About doing ab exercises post-surgery, C-Section, or with endometriosis.  I discussed how long it takes typically for obtaining 6-Pack abs--and other factors that can affect you getting to that goal.

The video cut off early, so here are a few other samples demonstrating...

Other ab exercises that are better than crunches:
1) Paloff Press
2) Glute Bridges
3) Side Plank
4) Clam Shells with Band

Best Core Exercises for Running

Here's a sample of the ab workouts we will do with my Couch to 5k training plan!!

These are samples of my personal ab workouts I do. Core strength is crucial to running form, preventing injury, and improving speed!

10 Plank + Dumbbell Row

10 Y, T, A's

10 Alternating V-Up's

10 Single Leg Bridge, R

10 Single Leg Bridge, L

10 Russian Twist per Side

10 Toe Touches

x 5 Rounds