There has been quite the buzz about this “HCG Diet”.  Such a buzz, in fact, that I had to try it for myself.  Even though I’m quite active, I had about 15 pounds I wanted to lose.  You see, sometimes life sneaks up on us so well that one day we wake up and shockingly, we have gained 20 pounds!  How did that happen?  Well, however it happens, it does happen.  I’m no exception.

I retired from the military in January of 2010.  At the time, my son was 4 and my daughter was 2.  My husband is also retiring from the military and was very busy with that.  I decided to make our retirement transition from North Carolina to New Mexico a little early…and without my husband.  We thought the best idea was for me to come to New Mexico and start our new life while he still had a stable income.  Well, along with this transition came more stress than I’ve ever dealt with.  Working out or running was the last thing I thought about doing.

I had to transition to a new job, move myself and my kids into a new house, establish them in a new day care, and try to maintain some semblance of normalcy.  Oh yeah, and continue my Master’s Degree studies.  I know many people say, “If fitness is important to you, you will find time to do it.” Well, simply, the time for it did not exist.  I tried to eat right but honestly, I barely paid attention to what I ate.  I was desperate.

One day, I was surfing the net for a diet.  Any of my friends who know me well will tell you that if there’s a pill or a diet out there, I have tried it.  Well, I came across an ad for the “Official HCG Diet”.  I began talking to people at work about it and stumbled across a co-worker whose best friend did the HCG diet and lost 130 pounds!  “WOW!” I thought!  This might be something I could do.  So I looked into it a little more.

I came across a company that was backed by the Better Business Bureau and had a money back guarantee.  It was the sublingual drops they were advertising which seemed easy enough to me.  Well, let me tell you, friends, it worked.

In two weeks time I lost 15 pounds.  And 5% body fat.  This diet WORKS.  The best thing about it is that it works best if you are sedentary for the time you’re on the diet.  So it’s perfect for the non-nursing mother who is running around like a chicken with her head cut off like I was. 

The basic principle is this…HCG is a hormone that your body makes when you’re PREGNANT.  It’s the hormone that metabolizes your fat into food for the baby.  If there’s no baby, it just gets disposed as waste from your body.

There have been men and women who have been successful with this program.  If you’re interested in it and want to know more,  contact me.  I’d be happy to help you.

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While I’m discussing nutrition during pregnancy, remember that the exact same rules apply while you’re breastfeeding.  Did you know that you’ll also have cravings while you’re nursing?  It’s true!  Your nutritional plan doesn’t need to change at all once baby is born.  The only thing that may need to change is the supplements you take.  I’ll cover this in the supplements section of this site.  So, let’s talk about some nutrition basics.

First and foremost, don’t fall under that old belief that you need to “eat for two”.  In reality, you only need to add about 200 calories to your diet while you’re pregnant to ensure you get enough calories to maintain your energy level (which is very important during this time).  Absolutely do not skip meals!  Your baby will get what it needs from your body but if you don’t get enough calories, your health could deteriorate and I want you to be healthy for yourself as well as your baby.

So what should you eat as a pregnant mom?  I realize you’re going to have cravings.  Just remember, everything in moderation.  Don’t overeat because it will just be harder to lose that pregnancy weight once baby is born.  You’re going to have less time to think about yourself so take care of you now!  A simple rule about food intake is to eat five to six small meals a day, ideally eating every two or three hours.  This applies whether you’re pregnant or not but it’s especially important to maintain a good eating schedule while you’re pregnant.  Even if you’re not hungry, your developing baby needs regular sustenance, and high frequency eating ensures proper blood glucose levels inhibiting the dreaded insulin spike, which causes that afternoon energy crash.

Your meals should consist of equal parts of healthy proteins, veggies, and fruit.  The more natural your food is, the better for you and baby.   Serving size recommendations for the average, healthy pregnant woman include 6-11 servings of breads and grains, two-four servings of fruit, four or more servings of vegetables, four servings of dairy products, and three servings of protein sources (meat, poultry, fish, eggs or nuts).  Your body is busy making a new life so give it the tools it needs to make your baby the most beautiful and healthy baby it can! 

What’s a serving size?

There are many different thoughts on this and you could always look on the package of the food products you buy but here’s a simpler way to understand what a serving size is.

Grains: 1 slice of bread, 1 ounce of ready-to-eat cereal, 1/2 cup of cooked cereal, rice or pasta (about the size of a 1/2 baseball).

Vegetables: 1 cup of raw leafy vegetables (about the size of a small fist), 1/2 cup of other vegetables or 1/2 cup of vegetable juice.

Fruits: 1 medium fruit (medium is defined as the size of a baseball); 1/2 cup chopped, cooked or canned fruit; or 1/2 cup juice.

Meat, Poultry, Fish, Dry Beans and Nuts: 2 to 3 ounces of cooked lean meat, poultry or fish; 1/2 cup cooked dry beans; or 2 tablespoons of peanut butter.

Milk, Yogurt and Cheese: 1 cup of fat-free or low-fat milk or yogurt, 1 1/2 ounces fat-free or low-fat cheese.

Think small fist, baseball, hockey puck and a computer mouse. These are all things that describe a “serving size.” The comparisons will help you eat more of the things you need and less of the things you don’t.

• One serving of raw leafy vegetables or a baked potato should be about the size of a small fist. A serving is a lot smaller than most people think.
• A cup of fat-free or low-fat milk or yogurt, or a medium fruit should equal about the size of a baseball.
• A half a bagel is about the size of a hockey puck and represents a serving from the grains group.
• Three ounces of cooked lean meat or poultry is about the size of a computer mouse. Three ounces of grilled fish is about the size of a checkbook.
• A teaspoon of soft margarine is about the size of one die.
• An ounce of fat-free or low-fat cheese is about the size of six stacked dice.

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Eating organic doesn’t have to be extremely expensive or confusing.  Always try to buy organic dairy products and meat due to the excessive amount of antibiotics and growth hormones used in raising animals for food.   As far as produce goes, you can pick and choose what you buy from the organic section of your grocery store to keep your bill down.  Here are some basics to remember:

What do the labels mean?

100% Organic – All ingredients must be organic

Organic – Guarantees 95% of the ingredients are organic

Made with organic ingredients – At least 70% of the ingredients are organic

 Be cautious

These 12 fruits and vegetables contain the highest levels of pesticides; buy organic to reduce your exposure.

Apples

Bell peppers

Celery

Cherries

Imported grapes

Nectarines

Peaches

Pears

Potatoes

Raspberries

Spinach

Strawberries

Don’t worry about these as much…

The level of pesticides in these 12 fruits and veggies are low to undetectable so it’s okay to buy conventional.

Asparagus

Avacados

Bananas

Broccoli

Cauliflower

Kiwi

Mangoes

Onions

Papaya

Pineapples

Sweet corn

Sweet peas

You can lose your mind (and lots of money!) trying to buy everything organic.  If money is no issue, God bless you and go for it!  Otherwise, just spend wisely and use the list above as a guide.  Please contact me at feedback@onefitmamma.com if you have questions about eating organic.

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Crossfit is perfect for busy parents because you can do the workout while your baby naps and even if you don’t get all the way through a workout, every minute counts so you’ll at least have gotten something from it.  That’s the reason this is actually my workout of choice.  Since it combines cardio and weight-training, if I only have a few minutes, I can get a complete workout in (and completely smoke myself in the process!).  It’s phenomenal! 

I first became interested in Crossfit after my daughter was born.  I really didn’t have time anymore for lengthy gym workouts and at the time my job was quite demanding so I couldn’t take the time I was accustomed to for a work out.  Then I was introduced to Crossfit.  The first couple of times I did it, I wasn’t sure I was going to make it!  The workouts are very intense and very fast.  There’s really no rest time.  I told the instructor the first time I did Crossfit that I was going to throw up.  Do you know what he said?  “Throwing up doesn’t hurt.  Get it over with and get back in there!”  I know it sounds crazy but from that moment on I knew I was hooked. 

Work started to get a little busier so I couldn’t run like I normally had been, either. Crossfit was all I had time for.  A few months later, I had to do a physical fitness test.  I got a 100%!  The fitness test contains a run, pushups, and sit-ups, all timed.  Since I hadn’t been able to run I figured I was done for.  But Crossfit actually made me faster!  Ever since then, it’s been my favorite workout.  My kids even try to do it with me sometimes!

You can do most of the workouts at home and with minimal equipment. Some of my favorite workouts are below.  These are some of the simplest ones but you can do them anywhere.  The most you’re going to have to buy to do these is a jump rope and a deck of cards.  If you’re interested in finding out more about this send me an e-mail at feedback@onefitmamma.com .   Get up right now and try one (if your doctor says it’s okay that is!)!

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Tabata Interval -Pull-ups pushups sit-ups squats
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Angie
100 pull-ups
100 pushups
100 sit-ups
100 squats
For Time

Barbara
20 pull-ups
30 pushups
40 sit-ups
50 squats
5 Rounds for Time
Rest 3 Minutes between Rounds

Chelsea
5 pull-ups
10 pushups
15 squats
Every minute on the minute for 30 min

Karl Gotch Bible
Need 1 deck of cards
Deal yourself a card one at a time
If you get a red card do that many pushups
If you get a black card, double the number on the card and do that many BW squats
Do 20 reps for jokers
Do 15 reps for all face cards
Continue until you have dealt the whole deck
or:
hearts = burpees, clubs = walking lunges, spades = pull-ups, diamonds = 4 count flutter kicks, jokers = 200 turns jump rope

NOTE: Burpees are done standing at the beginning of the exercise, drop down into a push-up position as fast as you can (kick your legs back), do a push up, pull your legs back up to your chest as fast as you can, and then jump up while clapping your hands overhead.  It’s a kick in the pants, that’s for sure!  Click here for a demo but beware, it plays LOUD music.
The Jono Run
Run One Mile to warm-up at a moderate pace
Repeat 7 times:
Sprint ¼ mile (400 meters)
Jump rope 200 reps

The Jump Rope Circuit
1 Minute Jumping Rope
Rest 30 Seconds
2 Minutes Jumping Rope
Rest 60 Seconds
3 Minutes Jumping Rope
Rest 60 Seconds
2 Minutes Jumping Rope
Rest 60 Seconds
1 Minute Jumping Rope
Alternatively – Replace rest period with periods of BW Conditioning Exercises

The Baumgartner
Run for 1 minute at a moderate pace
Sprint 50 meters
25 pushups
25 sit-ups
Run for 1 minute at a moderate pace
Sprint 50 meters
25 BW (Body Weight) Squats
25 pushups
Run for 1 minute at a moderate pace
Sprint 50 meters
10 Burpees
25 pushups
Run for 1 minute at a moderate pace
Sprint 50 meters
25 pushups

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I tried different videos and workout programs but there are a couple that worked best for me.  One of them is P90X.  This is not your mom’s Jane Fonda workout!  This is a very intense, very rewarding work out program that gives you huge benefits.  Plus the equipment you need is minimal and most of it you already have in your home.  Another bonus is that you can do most of the workouts without any weight at all.  The people on the video are real people who have done the program.  The creator of the program, Tony Horton, is also the instructor on the videos.  He’s very motivating.  I feel great even as I’m sweating and hurting while I’m doing the workout!  The only downside is that the workouts are pretty lengthy.  I’ve had to stop it a few times to take care of the kiddos.  It still beats the alternative which is doing nothing or dropping the kids off to yet somewhere else so I can get my sweat on.   They also have a new P90X advanced!  So once you decide you’re ready for something a little more, you have that option as well.  I’m still at the point where I can’t get through all of it and I’m no slouch!  I love to work out and since you’re reading this, I’m sure you do as well.  With this video program I’ve been able to get workouts in at naptime or in the morning before the kiddos wake up.  It’s phenomenal.  If you want to learn more about the program click here.

Happy training!

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Prior to getting pregnant, I would suggest taking prenatal vitamins.  Really, any kind will do but the more natural, the better.  You’ll get all the folic acid you need for a healthy baby from prenatals.  A good rule of thumb is to take in 600mcg of folic acid.  This is especially important during the first four weeks of your baby’s growth in the womb because that’s when the brain, skull, and spinal cord are being developed.  Adults and children both need folic acid on a daily basis to produce healthy red blood cells and prevent anemia.

Blessed Thistle/Fenugreek

These herbs are used to help your body produce milk.  You can get them in capsule form, liquid, or teas but I’ve found the one that worked best for me was the liquid.  It’s taken under the tongue and is absorbed by your body very quickly.  The tea never worked for me at all so I don’t suggest wasting your money on them.  

Reglan

Reglan is a drug used in children and adults to improve upper gastrointestinal function.  A side effect of the drug is increasing prolactin which is the milk-producing hormone in the brain.  I used this and achieved wonderful results.  You have to get a prescription from your doctor, though.  As with any drug, there are some side effects but mostly it’s sleeplessness.  This could be passed on to your baby as well.  Talk at length with your doctor and do your research before using any medication.

Domperidone

The same as Reglan, Domperidone is used for gastrointestinal issues and a side effect of the drug is producing prolactin which helps the mother produce milk.  I did not personally use this drug but I know many women who have and with outstanding results.  Currently it isn’t approved by the FDA for use in the U.S. but Canadian women have been using it for years.  We can get it here in the US by going to a compounding pharmacy.  The side effects are mild and the amount that gets into mother’s milk is minimal.  As a matter-of-fact, this drug is given to infants who are being treated for excessive spitting up.

Weight Loss Supplements

I know one of the first things on your mind as a new mother is getting those extra baby pounds off.  I want to caution you about trying to lose weight too quickly after having your baby, especially if you’re breastfeeding.  You need to take in about 200 extra calories when breast-feeding (just like when you were pregnant) but don’t worry, your body burns extra calories while making milk for your baby.  Some women have reported losing more weight in all the right places if they breastfed their baby.  I’ve found this personally to be true as well.  Ahhhh…motherhood has so many benefits!

If you’re done breastfeeding, and you decide you need some help losing weight, and as long as you’re working out regularly, there are many options out there for you.  Some of the ones I’ve taken and have had great results with are Phentermine  and  Hydroxycut.  Phentermine is prescribed by your doctor and it’s only for a short time (30 days max).  All it does is curb your appetite.  It didn’t give me any extra energy which I discovered I needed more than an appetite suppressant.  The weight loss supplement I use currently is Hydroxycut Ignition Stix.  They start working quickly and give me that extra energy boost I need sometimes to get a good workout in.   There are tons of options and I look forward to hearing about the ones that work for you!

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It may seem a little overwhelming at first, but please get back into a work out routine as soon as you can do so safely.  You may feel like you don’t have time but I assure you that if you set aside just one hour per day for working out, you’ll look and feel so much better.  Having a new baby can be very intimidating and stressful, however, if you’re working out, you have an outlet and you’ll be feeling better in a decent amount of time.

Make sure you’re still taking your prenatal vitamins if you’re breastfeeding.  You’ll need the extra nutrients to continue making milk for your baby.

Walking

Walking is probably the first thing you’ll be able to get back to quickly.  Walk at your own pace.

When your baby gets to be about six months old (good head control is key) you can bring him/her out with you in a jog stroller.  The one that I’ve researched and found to be the best is the Bob Revolution.  It’s front wheel can be locked or unlocked depending on if you’re walking or running.  It’s extremely sturdy and moves like a dream.

Another item that will come in handy is the pacifeeder.  It’s a bottle with a pacifier connected so as the baby sucks the pacifier, he/she will be drinking milk!

Weight Training

As soon as your doctor gives you the go ahead to begin working out again, join a gym.  Make sure the gym has a decent day care with trained workers.  Normally a gym will give you a trial membership for free to see if they have what you’re looking for.  Do your research and don’t make a hasty decision. 

In the beginning, you’ll want to focus on cardio exercise and very light weights until you get that baby weight off.  A good rule of thumb is to do three sets per exercise with 15 reps per set.  Do that for the first month or two after you get back to the gym.  Once you’re happy with your weight loss, you can concentrate more on weights if you so choose.  If you’re like me, you might notice that certain body parts have gone South!  So weight training for me right now is very important. 

Unless you’re one of the lucky ones, your post-pregnancy body will be different than before the baby.  For me, I noticed my hips spread and my muscles are a little less firm.  Now that it’s seven months since I had my daughter, things are finally starting to come together.  One plan that I used to get back in shape was Body for Life.  I actually lost 25 pounds with that program. 

If you’re looking for a workout that’s a little more hardcore, you might want to go for P90X.  That’s the one I’m using right now just because I needed to change things up a little.

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One book that really helped me out while I was pregnant was Running & Pregnancy by Chris Lundgren.  It has programs for people at all levels of running and even has advice for afterwards when you’re breastfeeding. Literally, this was my running bible while I was pregnant.  The best thing about it is that it takes you from whatever fitness level you’re at now and helps you develop a program for running during your pregnancy and during breastfeeding.  I referred to it often and highly suggest you take a look at it.

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 There are so many benefits to exercising while you’re pregnant.  First and foremost you will feel better.  You know this is true if you’re pregnant or not.  But the difference is after you’ve delivered, your body will bounce back a lot faster if you keep yourself fit.  There are a few things to think about while exercising when you’re pregnant.  Here is some information to get you started.     

Nutrition

Pregnancy is no time to worry about gaining weight.  A good rule of thumb is to make sure you’re eating about 250 – 500 calories extra.  This will ensure your baby is getting enough nutrients so their organs and brain can develop properly.  If you don’t get the nourishment you need, your baby’s growing body will get what it needs from yours.  If you notice your hair and nails getting brittle, take a close look at your nutrition. Make sure you’re taking your prenatals and drink a lot of water.  

Serving size recommendations for the average, healthy pregnant woman include 6-11 servings of breads and grains, two-four servings of fruit, four or more servings of vegetables, four servings of dairy products, and three servings of protein sources (meat, poultry, fish, eggs or nuts).  

Eat 5-6 small meals every two to three hours. Even if you’re not hungry, your developing baby needs regular sustenance, and high frequency eating ensures proper blood glucose levels inhibiting the dreaded insulin spike, which causes that afternoon energy crash.

Clothing

Make sure you’re wearing loose-fitting clothing that’s comfortable and will keep you from getting too hot.  There are many web sites out there that offer work out clothing for pregnant women.  If you don’t want to buy a lot of new clothes you could always wear your husband’s clothes once you start to outgrow your own.

 Low-Impact Aerobics 

An excellent form of cardiovascular exercise for moms-to-be, is low-impact aerobics. There is no jumping or hopping movements, or stepping upon any type of platform, putting you at risk of jarred joints, but includes rhythmic movements that keep one foot on the floor at all times. You can find these kinds of classes at your local gym or YMCA.

Walking

Walking is one of the best and safest ways to get exercise and is easily worked into almost any daily routine. Taking a brisk walk through the mall, around a neighborhood park with a friend, or an after dinner, sunset stroll with your husband, can be a fun and convenient way to stay in shape.

Running

Yes, you can run while you’re pregnant!  As your body changes during your pregnancy, you may need to slow down a bit more.  When I was in my first trimester, I could run seven miles with ease.  Once I made it to my third trimester I was only going about three miles at a time, and MUCH slower.  If you’re a runner, or want to start running, the best book out there by far is Running & Pregnancy by Chris Lundgren.

 Strength Bands 

Depending on how you use them, strength bands (also called resistant bands) can be great for beginners as well as more advanced exercisers, to add some light to medium resistance to your workouts, without the use of free weights. You can use them for basic exercises or to add intensity to traditional moves. 

These bands are made from latex material or thick elastic cording and are available with or without handles. Bands range anywhere from $6 to $20, depending on how many you get and where you buy them, which is nice for the budget-conscious mom. They are lightweight and easily transported from home to office or vice versa. 

Weight Training

Weight training is still safe while you’re pregnant.  The key here is to maintain instead of train.  Don’t try to go up in weight or reps until after your baby is born.  Here’s some guidelines to follow:

• Do three sets per exercise of about 15 reps each
• Avoid holding your breath at any time
• Keep the resistance low to moderate depending on your stage of pregnancy

During about the fifth month of pregnancy, due to the heaviness of the uterus, lying on your back for more than ten minutes may cause compression to the blood vessels which would decrease blood to the uterus and oxygen to the baby. 

If you find yourself getting clumsy during the later stages of pregnancy you might want to use machines instead of free weights.  Machines give you more control and provide a level of safety that you need while pregnant.

Stretching

Stretching helps you maintain flexibility. Your joints become very loose during pregnancy, due to hormonal changes, so make sure you stretch before and after your workouts, moving slowly and gently without any bouncy, jerky movements.

Yoga

Yoga is an excellent and safe form of exercise for anyone but especially for the pregnant woman.  If you take a class, make sure your instructor knows you’re pregnant so they can let you know if there are moves you should avoid.  There are many DVDs out there to choose from.  One that I used and found very enjoyable is Yoga Pregnancy by Yoga Fit Pregnancy-Pre & Post Natal Yoga

Birthing Classes

I recommend taking a birthing class whether this is your first baby or not.  If you’ve done it before, it’s a good refresher.  Birthing classes tend to help you focus on nutrition and exercise as well as give you a chance to meet other moms.  One excellent program is the Bradley Method (Husband-Coached Child Birth by Robert A. Bradley, MD.)  This method is based on natural child-birth (without drugs).  It worked very well for my family and was in line with what we believe as far as nutrition and medications.

 If you feel any of the following symptoms during exercise stop and contact your doctor immediately:

• Pain anywhere, especially back and pelvic region
• Excessive fatigue
• Uterine Contractions
• Headache or dizziness
• Increased shortness of breath
• Difficulty walking
• Vaginal bleeding or fluid leakage
• Decreased fetal movement
• Rapid heartbeat at rest

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