Category Archives: Training

Fitness with toddlers at my feet and babies in my arms

Fitness before kids was easy. Now its a constant juggle! ūüôā The circus has jugglers…cuz juggling is fun ūüôā
2012 – our first child!
2013 – our first daughter!
2015 –¬†baby #3 It’s a girl!

The enchanting hours after full time work spent with the love of my life and our 3 small children, then the wakeful nights with our newest nursing baby bring so much joy!! Eating clean as a family has become a really refreshing chapter for my husband and I, as we make efforts to bring our health & fitness world to our children by example.

Finding a workout schedule for myself seems so out of reach unless I sacrifice family or sleep or work…so, what’s a mom to do? ¬†I found inspiration from IFPA Pro Melissa Cunningham (mother of FOUR), IFBB Pro Susan Groshek (full time nurse and basically my “gospel of fitness” and trainer who got me 3rd place on my first show!), Maria Kang (From “No Excuses” mother of 3 under 3 post that caused great ruckus in the e-world) and lastly, but MOST importantly and the most influential inspiration are these two: my sister, Leah White, extreme-sports lover, fitness competitor, shock-trauma nurse and wife and [soon-to-be] mother to my nephew that will make his debut¬†in December 2015; my husband the lover, father of my children, joker, motivator, fellow bodybuilder and house chef extraordinaire whom I absolutely cannot live without.

I have read about and talked with countless women who have had children and husbands and full time jobs and still found a way to get in shape, but I still find myself asking, “but…is it really doable?” After much thought, I see that it really boils down to my expectations on the timing of reaching my goal.

This next chapter of my life will be discovering the tactical answer to “is it really doable?” And I have a very good feeling about what I will find on the other side.


Eating clean TOGETHER

Wanting togetherness

My husband¬†is accustomed to¬†prepping¬†and cooking¬†his meals for the week, but¬†we really wanted to create “togetherness” at dinner time, so¬†dinner prep brainstorming is on tornado watch at our house.

My darling complications

My son (2 yrs) had tons of food allergies until recently, so his taste buds developed based on the few things he was able to eat.

My daughter (10 mos) will eat anything, but the poor thing doesn’t have enough¬†teeth.

My husband¬†eats all our protein (yay budget…)

It sometimes SEEMS daunting to¬†think of¬†meals that will serve everyone’s nutrition (and goals) and have them all actually EAT it. HA! I’ve made some awesome meal plans only to have this one push it away and that one pick things out. Le sigh…

Currently

Currently, I am <attempting> introducing one new thing every couple of days (one week 3 now!). In between, I am letting everyone eat things they are familiar with and love. ¬†In one new meal I now discovered that my kids LOVE¬†the gritty, hearty, whole grain flavor and texture!! That was a win for me mentally and emotionally! So, I truck on! And with enthusiasm!! My daughter and I seem to be the only ones drooling over cottage cheese pancakes, but that’s okay. More for us.

 

I have talked a lot about pregnancy and adjusting to life with kids, mostly because I wanted to share¬†any¬†information and resources that I personally was so desperate to find during those times. I don’t have all the answers, but I love to share what I have learned, so please feel free to message me in a post here or on facebook:¬†www.facebook.com/RoadofSeriousFitness

xoxo FK


Building a healthy family

I am so excited about getting to teach my kids healthy habits and healthy mindsets for food and fitness. They are both too young to really grasp anything just yet (toddler and infant), but I know they will and it won’t be some¬†designated “education” time where they will learn it; no, it will be¬†learned by how we all live. Eee! So excited!

My husband and I both love the meal prep process and really enjoy getting creative in the kitchen. ¬†Now we have¬†new motivation:¬†our kids are watching and learning even when we don’t notice!

First stop: Assessing the family needs

To plan our meals, I like to start by estimating how much each person needs of which foods, so that I can grocery shop and cook just the right amount. (I’m more of an on-demand shopper. Although I anticipate I will become like my mom who loves to be overly stocked so that she can always feed an army at a moments notice.¬†I love her gift of hospitality.)

Approximate portions sizes for our family for the main food items (protein, veggies, fruit, dairy):

Bodybuilder (AKA dad): 6-8 eggs; 8-10 oz protein; 2-3 C veggies; whole grapefruit; 16 oz milk
Bikini Pro wanna-be (AKA mom): 3-4 egg whites; 4-6 oz protein; 1-2 C veggies; 1/2 grapefruit or 1/4 C berries; 8 oz unsweetened coconut milk
Toddler (18 months): 1 egg; 1 oz protein; 1/4 ish C veggies; 1/4 C carbs/starch; 1 small apple or 1/2 any fruit; mini-box raisins; 6 oz milk

Then I multiply by number of meals to note the quantity on my grocery list

Next stop: Grocery shopping!

Grocery List:

PRODUCE

  • AvocadoBudget tip
  • cucumber
  • asparagus
  • red peppers
  • spinach
  • sweet potato
  • idaho gold potatoes
  • snap peas
  • gala or pink lady apples
  • grapes
  • grapefruit or pineapple
  • berries

MEAT

  • orange roughy
  • flank steak
  • ground turkey, extra lean
  • ground sirloin, extra lean
  • bacon / turkey bacon

DAIRY

  • cage-free eggs
  • organic butter
  • 2% milk
  • Unsweetened coconut milk (also labeled sugar free)

CEREAL/DRY GOODS/MISC

  • oatmeal
  • wheat germ
  • raisins
  • applesauce packs (emergency grab food)
  • cashews / almonds
  • whole grain tortillas

FROZEN

  • cherries
  • onions
  • 3 pepper blend
  • green beans or green peas
  • broccoli
  • sprouted grain bread

 

I will post here occasionally about the meals we make and will also be posting recipes at http://www.faithkeith.com

My budget tip: Once I have my groceries in hand I can start planning the meals, because sometimes they may be out of stock of something, or maybe there is bad produce or sometimes I just don’t like the price! When the menu is based on the groceries it usually works better for the budget.

 

 


When Do New Moms Workout?

When I read this excerpt I nearly died laughing because I could totally relate:

Let’s run through a day:
5:45 AM Feed baby. Put to sleep.
8:30- 9:00 AM Feed baby. Play and then struggle to get baby to sleep until next feeding at 12.
12 PM Feed baby. Put baby on mat while I snarfle lunch. Put baby in stroller and walk around (does this count as exercise?).
3 PM Feed baby. Play with baby. Get baby to sleep by 4:45 PM (FINALLY!). Put him in crib. Baby wakes up. Try again and again. Finally get baby down at 5:30 PM.
6:30 PM Feed baby. Pass baby off to hubby while I cook dinner.
Eat dinner with baby in one arm.
Miscellaneous house/baby/family stuff.
8:30 PM Feed baby laying down. Doze off.
10 PM Stumble into bed.
5:45 AM Rinse and repeat.

Excerpt from: http://blogs.babycenter.com/mom_stories/when-do-new-moms-exercise/

Now add in the mix that I actually work full time 8:00-5:00. I work remotely with a nanny, so I still see my son a few times a day and get to spend lunch hour with him, but it is certainly not the same as getting to stay in PJs or take him to the park mid day and join play groups (*dreams*).

It all boils down to the fact that there are limited number of hours in a day, so something’s gotta give. What new mom wants to sacrifice sleep or time with baby? ¬†Especially us working mom’s who already have very limited time with our little nuggets.

Living in Texas also limits what I can do WITH baby – I cant always put him in stroller or bjorn because its either too hot, or too bright, or too windy, or too cold –We so rarely have that “perfect” weather.

Oh and criticizing outsiders (who are not mom’s) don’t you forget, we are new mom’s but we are still a wife! ¬†Keeping my husband a priority in my life like I still love him severely or something ūüôā in between diaper duty is a balancing act in itself! ¬†Not to mention the babies change all the time!! Every phase is different, so just when you think you’ve got them figured out and can start planning a little schedule, he hits a growth spurt. ¬†My baby #1 just turned 1 year old and I feel like I am still trying to figure things out. ¬†I better move fast because baby #2 will be here in 8 or so weeks! Can’t wait!!

I am not going to pretend like I’ve got it all together, but you can bet yer sweet bippy that I am trying my hardest to look for ways to make fitness happen AND not sacrifice a second of this sweet growing time with my little one. I have come to realize that every child is different, every MOM is different, and every household has its own unique needs, SO there is no ONE right path or schedule that will work for all moms. ¬†We all seem to have to pave our own way. ¬†I’d like to leave new mom’s with the feeling that you are not alone, fitness and health CAN be yours, trial and error is how we roll, and keep being creative – the fact that you are trying at all proves you are a good mom who won’t give up. Keep it up.

Xoxo,

FK

 

An article with ideas for fitting in workouts AM, mid day or PM: New Moms Find Time for Fitness


Breaking the Bond of “All or Nothin’ “

I’m an all-in kinda girl. ¬†When I set my mind to do something I give it everything I’ve got and I don’t let up. I am a force, a fierce hurricane of ambition. ¬†With my baby now trying to walk everywhere and getting into everything and knowing I am only 3 months away from also having an infant in tow it has brought my hurricane to a stagnant stale air. ¬†I have felt fatalist and allowed my mind to think that if I can’t get it in consistently then what’s the point of getting it in at all? ¬†I mean TODAY I have time, but I probably wont again the whole rest of the week, so is it worth the energy?

The answer is…yes!

I am learning to break this bond I have on myself and learn to seize the 1 set of 50 squats and tomorrow a full run and maybe the next day nothing, but maybe a set of pushups or pull ups. Fitness is there for the taking and I am truly the only one stopping me.

I am going to write a challenge for myself, but its the kind that allows me to stop stressing and beating myself just because I can’t be on my previous bodybuilding rampage right now. Life changes…we have to learn to change with it and not against it.

Eventually I know I will have the time to reach all the crazy goals my heart desires, for now, life has me in a different place.


Thou Shalt Not Make Fitness Thy God

This is SUCH an important concept for all those in the fitness world. ¬†Whether you are trying to get lean, maintain a lifestyle or create a new one, something we all need to be acutely aware of is…Fitness is NOT #1 priority.

I LOVED this post by bodybuilding.com. Namely #4 and #9 of their “10 Commandments Of Getting Lean”. ¬†Sohee Lee, the author of the post said it so well, so I wanted to just add a few comments while including an excerpt from her article. Faith, family and friends come first. Enjoy life! The most terrible thing you can do is turn fitness into your god and cause everyone around you to be annoyed and turned off by your lack of ability to enjoy life or see the greater priorities of life. ¬†I HAVE BEEN GUILTY OF THIS VERY THING!!! Feeling upset at the “haters” that were/are so negative about my lifestyle and annoyed when my family would have junk food laying around the house (and would make that very clear to them), the list goes on! ¬†There is a place for fitness in the enjoyment of life and I think fitness can help you enjoy life to its fullest, but I am so avidly against making fitness the only thing surviving in my world. ¬†I have so many friends who compete or are fitness icons in my life, but they have found a balance to also being some of the greatest friends I will ever meet. They are a reminder that fitness does not have to be your god for you to master it. ¬†It’s not all or nothing!

4 / Thou Shalt Not Make Fitness Thy God

Oh, boy. I don’t want to think about how many years of my life were tainted by my insistence of making fitness my first priority, above absolutely everything. I’m painfully aware of the friendships that I let dissolve and all the missed opportunities for laughter, cherished memories, and inside jokes. I started countless ridiculous fights with my family over what restaurant to go to, and whether we should go out at all.

It hurts my heart to think about it now because I know it wasn’t necessary. And ironically, in my fanatical quest to become lean and strong and physically healthy, I became mentally unwell. I took a sick sort of pride in spending my evenings scouring fitness forums when I could have been sitting by a bonfire with my buddies. I snapped when my brother came near my food, and I didn’t let myself enjoy my family vacation to Bali.¬†Does the hotel have a gym? What kind of equipment does it have? I should pack all my own food.¬†It sucked, but I didn’t know any other way.

Fitness isn’t the panacea to all of your life’s problems, nor will it ever be. I believe that it should be an important part of everyone’s lives, but by no means should it take up the number-one spot. Family, friends, and religion and spirituality should all come before fitness. So much more gratification stems from those things.

Today my life overflows with love, and fitness is just one part of that‚ÄĒas it should be.

This is exerpt is from an article on bodybuilding.com. Click here to read the full article [http://bbcom.me/19YWqLq]


Be One of That “Some”

DISCIPLINE is doing what you know needs to be done even though you don't want to

Motivation is over-rated. ¬†I talk to people all the time who have the desire, but cannot muster enough will power to get started OR stay consistent. ¬†Discipline is a very difficult thing! I know…I totally understand…there are days, weeks, months, where I have struggled with fitness and diet consistency. ¬†Discipline is never easy, but it does get easier. ¬†Here are some tips to success in weight-loss, fitness improvement, and the road to fitness elite.

5 Tips for Fitness Success

  1. Establish your true goal.¬†Determine a realistic goal that is definable (“look good” and “be fit” are not definable. ¬†“__ inch biceps” and “size __ dress” is definable.)
  2. Game plan. Create a game plan (diet/workouts) based on that goal РINCLUDING A SCHEDULE
  3. Plan to celebrate a milestone.¬†Mark your calendar that you will do this plan for 21 days. ¬†On that last day, treat yourself (buy a new workout bag or gloves, get a pedi, relax at your fav coffee shop and enjoy a pastry…whatever! Then plan your next 21 days – maybe tweak your diet/workouts)
  4. Don’t swallow the whole pie.¬†Take it one day and one meal at a time
  5. Don’t do it alone.¬†DAILY enlist the motivation power of pictures of your fitness heroes, eat clean recipe web-browsing, fitness forums/twitter/facebook/blogging ¬†– Community can mean all the difference in you reaching your goal!

Whatever your goal is, don’t EVER let yourself or anyone else tell you that it is too difficult or unattainable. Anything worth having is hard work getting! There are thousands of people just like you, in the same walk of life, with the same goals…you are not alone. Some of those thousands will actually see their goal become reality. Be one of that “some”!


Life is too short to be subjected to the “A” word

Alone

Sometimes your goals of being active may not align with friends or homemates, so reaching those goals can sometimes leave you feeling alone.

For me, when I was pregnant for the first time it left me feeling unsure about how to tackle my goals or feeling at a loss because my normal “ways” of reaching my goals I was told were unsafe or unhealthy for me and the baby.

Here are some solutions to sane and active:

Paddleboarding - Faith KeithGet outside. The vitamin D always does your psyche good – its a mood lifter. I once read that sunny San Diego was rated one of the country’s top cities for happy and active people – they attributed this to people spending time in the sun and being active in the sun (who wouldn’t want to with a beach front in your back yard?). ¬†Well…it’s not like the sun is only in San Diego! Which brings me to my next point…

Explore.¬†I was surprised how much is available in my metroplex! It is known for it’s fine dining and shopping, so I never ever thought I would find AMAZING hiking trails just 40 minutes from downtown! Not to mention our spectacular lakes for kayaking! We even have little shacks that rent everything from canoes to paddleboards! Don’t be subject to your circumstances, make fun happen!

Ritualize. Plan a once a month outing. ¬†The scheduled time means you won’t break it and it could force you to get mountain biking - faith keithcreative with HOW you will “out”. ¬†This month I rallied people to run a 5k with me. Next…hiking with the girlfriends! Now that the weather is warming up just a smidge I’ll bust out my lovely kayaks with the hubs or a girlfriend – or maybe rally a few others and rent from that little shack by the lake.

Don’t let anything stop you from your desire to be active – get out there and have fun with it! ¬†Active or not, people like to have fun, so maybe they just need an instigator – you! ūüôā



LiveFit @home – Phase 2: Day 41 Legs

Day 41 Рthe workout, tips and daily motivator from bodybuilding.com & Jamie Eason

Variations:

These variations were like Day 34. ¬†No, as usual, these variations do NOT replace the quality you get from doing the ACTUAL exercises listed on the Trainer. ¬†These variations are being created to help those who want to make FIT happen, but need help removing one more excuse – whether that be “time”, or “can’t afford gym membership” or “no transportation” etc.

Seated Leg Curl: Swiss ball bridge. Lying on your back, put your heals on the swiss ball. Then keeping your feet in place, roll the ball towards you, lifting your pelvis towards the ceiling. The key is to get your butt all the way up so that from knee to shoulder your body is flat. I do these as single-leg bridges to intensify it OR do these as single-leg bench bridges.

Leg Extensions: I did fast body weight squats or jump squats for these. Shoulder-width stance.

Abductor Machine: I have a sports resistance band designed for the legs ‚Äď it is a really tough tubing band with straps on each end to velcro around your ankles. I strapped them to my ankles and, seated, I did the abductor motion (fully flexed = open; starting position = closed knees).

Lying Leg Curls: I did the same exercise as the Seated Leg Curl above. This worked perfectly since it was supersetted with Adductors (see below)

Adductor Machine: Lying on back, put swissball between knees and SQUEEZE.

Leg Press: Wide stance barbell squats. Drop set to failure.

Seated and Standing Calf Raises: Hold weights on knees for seated and on shoulders for standing.


LiveFit @home – Phase 2: Day 40 Shoulders/Cardio

Woot! Lovin’ this! I’m feeling stronger for sure and I can see the difference in my body. ¬†The key, I know, was the diet. Once I re-balanced my diet change started showing up fast. Diet is 80% of your results, people! Diet true and all that hard work you’re doing will get show cased!

Day 40 tips of the day and workout.

Variations:

Smith Machine Military Press: This is hard to get the full benefit of the military press, but if you have a barbell you can come close. If you do not have a barbell, then use dumbbells. They key is to keep your grips stationary and controlled so that they are not pulling in or out as you perform the rep.

Incline Bench Front Dumbbell Delt Raises: This time I sat in the middle of the seat of my kitchen chair and leaned back till my back was against the back board (putting me in a slight incline position). (Click here to see what I did last time)

Rear Delt Cable Flyes: This time I did these as dumbbell reverse flys, but last time I did these as follows:  Seated, I put my feet on the center of my cable and executed these. I did not get enough resistance so ended up shortening the band and doing single-arm flyes. On the last set I did these standing, bent over cable flyes and liked that a bit better.


%d bloggers like this: