Fit Yummy Mummy Blog – Post Pregnancy Weight Loss – Flat Tummy Workout

37 year old Samantha, who was the 2nd place winner of the 2008 Summer Transformation Challenge, is achieving amazing post baby body results once again. Her baby boy was born 9 months ago and just look at the results she has achieved!


“Before beginning this Fit Yummy Mummy journey, I was attending a gym 5 days a week. And yes, it was 1 hour of cardio, 1.5 hours of machine weights and sometimes an aerobic class. (That was before children). Then I had my first child on 29th of December 2004.

For the first couple of months I attended the gym for cardio to help reduce the weight gained from the pregnancy. It helped somewhat, but living in a foreign country I found that it was not always possible to ask for help from my “new” family. Nor are the gyms set up for mums with kids.

Thus lead to pills to squash my appetite ~

Although I knew that this was not the best road to take, I wanted to reduce my weight quickly. They helped somewhat, but my husband didn’t approve.

Before being married and having children, I was a ballet dancer and model…. for me my body is my temple. I found the whole thing of being pregnant and gaining weight and then losing it again very traumatic.

Prior to finding FYM I know that even though I was wearing size US size 6, I was not feeling very attractive at all. I wanted my “fluffiness” gone. And no amount of sit-ups helped. I even got desperate and bought an ab-rocker machine… results where nothing to shout out about!

This was not how I wanted to feel, look or life my life. I knew what I had been and was struggling with my inner-self to find that person again. The one that enjoyed life and wanted to live life to the maximum. I wanted my child to be proud of me, never to feel awkward and embarrassed of me, because of how I looked.

Everyone told me that I looked “fine” and that I should be happy that I had lost the weight.

The problem was I didn’t feel happy about not being toned and slim. And so Christmas of 2007 I made a promise to myself to find the answers that I needed to become the girl I was before, fit and fun to be with.


I Found Fit Yummy Mummy

I officially became a Fit Yummy Mummy ready to begin my transformation on Monday, 14 January 2008! Basically, I was looking at another site… and in his site he mentioned Holly Rigsby and how amazing this woman was.

Curiosity bit me, and so I clicked on over to Holly’s site. Originally I had hoped to find a program set out by a woman for woman and something that could be completed at home. This was exactly what I was looking for. Simple, easy to complete exercises (with photos) performed at home in a small amount of time. Holly’s program was perfect for what I was looking for. 　


My Results

Well within 1 week of joining the program, Holly suggested I try out the Summer Transformation Challenge. My reply… “but I’ve only being doing the program 1 week?” I had no idea what I was in for… however it was so much fun!

Within 6 weeks of doing the STC I had lost my “fluffiness” and was getting stronger and more toned than I had ever before by working out at a gym. I was excited to see “me” again. By the end of the this challenge, I was shocked to be nominated as a finalist and more surprised on opening up an email announcing that I had come in at 2nd place! Wow, this was so exciting!!

In August of 2008 I discovered I was pregnant with my 2nd child.

This time around I felt prepared. Mind, Spirit and Body were in sync and I knew that I had the tools of FYM which had changed my mind, spirit and body. This wasn’t going to be so hard. And by all accounts it wasn’t.

With my first pregnancy I gained 25 kilos (or 55lbs) this time round however, I’ve gained 12 kilos (or 26.4lbs). This is all thanks to using and modifying the Fit Yummy Mummy system along with the eating every 3-4 hours!

I followed the exercises as set out in the handbook… although this time I worked backwards, until I was only doing body weight exercises. Sure by the last trimester these were getting harder to do, but at least I felt fit despite gaining those extra pounds!


5 Days post baby Results
The starting point. Baby Marcus was born, April 29th, 2009, 7 lbs. 4 oz.

Height: 5′ 8″
Age: 37 Years Young
Belly: 37.4
Hips: 39.8
Weight: 138.6

Just 5 days after giving birth I started back on the FYM handbook, right at the very beginning again! And slowly worked my way through each week. I haven’t rushed through the program, nor has every week been perfect. The main thing is I’ve been consistent ~ with my exercises and nutrition.

Updated Post Baby Results





Weight: 112lbs ~ Lost 26 Pounds
Hips: 32″ ~ Lost 7 Inches
Mommy Belly: 28″ ~ Lost 9 Inches


What I love about the FYM workouts…. Everything!

~ I truly look forward to each workout day.

I no longer dread going to the gym, surround by those who haven’t discovered what deodorant is!! Instead I have aromatherapy candles or oils burning to energize the room, my own selection of music ~ depending on my mood. The exercise are so easy to follow, the time frame couldn’t be better ~ 30mins 3 days per week ~ it’s so do-able!

I’ve still got some work to do but I’m very happy with my progress, which is all been made possible by Holly. Thank you.

Samantha Schiavone, 37 year old mom of 2 boys, Emmanuel 5 and Marcus 8 months, Attika, Greece


Are you ready to get an even better version of your pre-baby body back?

If you would like to become a Fit Yummy Mummy success story -> grab your fat loss handbook and get started today! www.FitYummyMummy.com



If DVDs are more helpful to you Grab your DVD Package and get started on your Spring Fat Loss Results NOW!

The only way to stop the cravings…..is to get off the roller coaster ride. For if you eat simple, refined carbohydrates or high sugar foods everyday, your body will remain in “crave” mode.

Eliminate your Sweet Tooth Here’s How…

1. Clean out the Kitchen.
If junk is around, you will eat it. Also note that keeping sweets around for your children will only set them up to struggle with their cravings as adults.

2. Keep a Food Log
Skipping meals will cause your blood sugar levels to drop and bring on the cravings. Eating too many processed, high sugar foods brings on the desire to keep eating sugar. Eat more protein and produce to keep your blood sugar levels stable.

3. Wait it Out
As suggested in the post “5 Steps to Beat Food Cravings” true Cravings – not hunger- last for about 15 minutes – then go away.

4. Are you Stressed?
Stress drives sugar cravings. Consuming sugar temporarily elevates the levels of certain neurotransmitters in our bodies…the “feel-good” chemicals. Two of the major “feel-good chemicals released by eating sugar are:

1. Dopamine – releases chemicals like endorphins that give us a feeling of pleasure
2. Serotonin – produces a feeling of well being

While there are MANY stress management strategies you can implement, the quickest and easiest one to turn to….Exercise!

5. Break Old Habits
One way to take control and make a change is to keep a journal – write down what you are craving…why you are craving it.

Take control of the Craving instead of it controlling you.

You will be amazed at how powerful a few little lifestyle habits will give you the control you need to deal with and overcome those nagging cravings.

For more easy to use tips and strategies to get your nutrition plan on track so you can begin to see the fat loss results you are working so hard to achieve, be sure to get your copy of Fit Yummy Mummy.

The Power of 10

The most effective way to control calories and burn more belly fat is to set a goal to eat 10 servings of Produce – which are your fruits and veggies – each and every day.

By doing so you not only get full on less calories, your body has the energy and nutrients to fire up your metabolism so you can burn more fat and flatten your belly!
What is a serving size?

One Serving of Fruits is…

1 medium to large size fruit
1/2 cup small fruits like berries, grapes, etc.
1 cup chopped fruits like melons, grapefruit, etc.
1/4 cup dried fruit


One Serving of Veggies is…

1 cup cooked or raw veggies
2 cups leafy greens
1/2 cup beans/legumes

Now you may not be used to eating 10 servings of produce a day but do not fret. This is a goal and a very healthy, fat burning habit you can work your way up to!

Starting point is to….

Map out your Meals!

Yes – plan ahead – a success strategy!

As you see that you will be eating every 3 to 4 hours, eating an average of 4 to 6 meals a day, this is where you fill in the servings of produce.

I teach meal planning to be based around eating a protein and produce at every meal.

If you are new to this – aim to start with just 1 produce serving at each meal and work your way up.

Fruits and Veggies are low in calories, high in satisfying fiber and loaded with nutrients to create a thriving metabolism.

Here is a sample of what 10 Servings of Produce looks like for me on a typical day. Each produce serving is paired with a protein.





Breakfast – 1 cup blueberries (2)
Snack – 1 banana (1)
Lunch – 3 cups spinach, 1 cup diced tomatoes and bell peppers (3)
Snack – 1/2 cup dried cherries (1)
Snack – 1 cup carrots, 1 pear (2)
Dinner – 1 cup sauteed spinach and squash (1)

Calorie Intake for 10 servings of Produce:

Less than 650 Calories!!!!

While eating this much produce may sound like a LOT of food – calorie wise, it is not even Half the calories needed for the day – which mean you get FULL on Less and naturally curb your calorie intake!







Your assignment for the upcoming week – map out your meals and add in your produce.

See what a difference eating more of the Good Stuff does for YOU and your fat burning results!

HELP…

I crave sugar!

Top 2 Reasons you Crave Sugar

1. Sugar Cravings exist out of Habit

You must have satisfied this craving in the past – following a meal with something sweet. Then suddenly it becomes a part of your mindset. After every meal must come dessert. The good news is ALL Habits are learned, so this habit cam be unlearned as the result of practice and repetition.

2. Sugar Cravings exist because you EAT Sugar

What?

If you eat simple, refined carbohydrates or high sugar foods everyday, your body will remain in “crave” mode.





Sugar takes your Hormones for a Roller Coaster Ride. Take a peek at what is happening inside your body when you choose to foods high in refined sugar.

Eating simple sugars causes a spike in your blood sugar for these foods are quickly absorbed into the blood stream.

This in turn gives you the temporary sugar high ~ it feels good…however, your body does not like this imbalance and a series of hormonal responses take place.

** Insulin Increases
Your body produces an increased amount of the Insulin – a storage hormone. Insulin’s job is to remove excess sugar from the bloodstream and store it in the muscles and in the liver.

** Glucagon Goes Away
In order to facilitate this rush of insulin, glucagon – a release hormone…responsible for releasing More Fat…good right? NOT when you eat too much sugar. This helpful fat loss hormone is diminished.


What does this hormone game mean to you?



Each time you consume simple sugars and refined carbohydrates, you are doing nothing more than locking in fat.

But wait…the ride doesn’t stop there…

The Crash

About 30-45 minutes after the sugar rush, you wind up with residual low blood sugar….your blood sugar levels hit bottom. You Crash!

This rapid drop in blood glucose levels starves the brain of its primary fuel and you experience symptoms such as:


* Energy slumps during the day – especially in the afternoon
* Cravings for sweets
* Cravings for stimulants (tea, coffee, cigarettes)
* Irritability of mood swings
* Poor concentration or fuzzy thinking

Your body reacts once again for at this point your energy level bottoms out, you have trouble thinking clearly and you end up with cravings.

You will inevitably crave sweets as these foods will raise blood sugar the quickest, getting you out of your slump.

The blood sugar High/Low cycle repeats – again and again and again…just like getting on an endless hormonal roller coaster ride.

This is what is happening inside your body every time you eat sweets, simple sugars, refined carbohydrates.

The only logical way to stop the cravings…..is to get off the ride!

One of the most frustrating parts of losing fat and reshaping your body is the dreaded plateau.

Why Are You Stuck?

Getting stuck can happen for a number of reasons.

- workouts are no longer challenging
- doing the same workout over and over again
- overtraining
- one too many “cheats”
- boredom
- unsure of what else to do


The women I work with at Fit Yummy Mummy have come in search of a fitness plan that not only helps them to lose the stubborn baby fat so they can get an even better pre-baby body back…

…these women are also looking for a plan that allows them to make a positive lifestyle change. The need for daily support and motivation is also at the top of the list for lasting changes to take place.


Not for you?

There is a completely different group of women who have been following a challenging resistance training program, made changes to they way they eat and they have achieved a great deal of fat loss and are super close to reaching their ultimate body shaping goals…

…these women just have 5 to 10 more pounds to go yet they are Stuck!


While Fit Yummy Mummy absolutely can be quite effective in busting through those last few stubborn pounds – as my own personal before and after Bahama’s Bikini photos show at ClubFYM …

…this fat loss plan was not designed specifically as a short term plateau buster to prep your body for a photo shoot, a trip to the beach or red carpet ready.


PS

While I would never consider myself stuck at a plateau, I will tell you that over the winter months, the drive to stay as lean as I am in the summer is not as strong.

All it took was a planning a trip to the Bahamas to help me ramp up my efforts and get bikini ready in a matter of 4 weeks. Photos and complete story are available at ClubFYM.com

Lift, Firm and Tighten Your Booty

Try out 3 of my favorite Perky Butt Moves

IMPORTANT: These moves are challenging. If you have problems with your knees, please do not attempt. As always, consult with your Dr before beginning a new workout or exercise routine. For best results follow a FULL body resistance training plan AND clean up what you eat!

These are three of my favorite lift, firm and tighten your butt moves because they are quick, intense and work your bottom where it matters most!

1. One Leg Deadlift

Perform 4 to 8 repetitions each leg

One Leg Deadlifts work your hamstrings, glutes, back, core – basically a total body exercise but where you notice them the most is in your glutes!

You can choose to use a dumbbell, kettlebell or just your own body weight. In this video I am using a 16 kg KB.

Be sure to keep your shoulders square, core tight and back flat as you hinge forward at the waist keeping the DB or KB to one side, your front leg bends slightly, about 45 degrees. At bottom of move, squeeze your glutes and pull your upper body back up to start using your hamstrings and lower back. Do not lean to one side. Repeat all repetitions on one side before switching to the next.

2. Jumping Lunges


Perform 5 – 10 repetitions each leg
This means jump left, jump right, ONE. Jump left, jump right, TWO…

Start in the lunge position – one foot forward and one foot back. Bend your knees, push then jump up high and switch leg positions. Use explosive, but controlled movements.

You can choose to modify this move by simply performing lunges – forward or reverse. I find that reverse lunges place less stress on the knee and allow you to really focus on and activate your glutes.

3. Jump Rope


Perform 25, 50 – 100 single jumps


Yes, single jumps. These are much more intense, make you work harder in a shorter period of time and really fire up your abs! If you want a great looking butt …you gotta have the abs to go along with it! Plus jumping rope truly is a full body exercise allowing you to burn more fat and keep your lower body challenged!

If your jump roping skills are a bit rusty and you are tripping all over the place….toss the rope aside and do pretend jump rope. The intensity totally changes when you do not have to start and stop.

How To Use:

Complete this tight booty trifecta 2 to 4 times. Add it into your full body resistance training workout or complete as a single circuit workout.


Lift, Firm and Tighten Your Butt Tips

So You Want a Better Butt….

Because I know some will watch this video and think you only need 3 moves to reshape your butt – well let me just say that there is no such thing as Spot Reduction!!! You simply cannot work one area of your body and expect the fat to magically burn off and leave you with a beautiful toned butt, thighs, arms or abs.

You CAN however, work moves like this into your FULL Body Resistance Training Workout plan to ensure all the Major Muscles of your body are Being Worked effectively in ORDER to

~ Boost your Metabolism so you Burn More Fat

~ Loose Inches

~ Create Tone and a sleek Defined Booty…for without muscle you butt will just look mushy, soft and flat ~

Plus a tight, perky butt looks so much better in your favorite jeans!

~ Keep you Strong for STRONG GLUTES allow you achieve even MORE in your workouts!




Fit Yummy Mummy Follow Along Workout DVDs – helping Moms Get Their Body Back in just 90- minutes a Week ~ all from the comfort of Home!

>>> www.FYMWorkouts.com

Do you Love Chocolate?

Just not what it does to your fat loss efforts?

Chocolate is one of the pitfalls to reaching your fat loss goals ~ I too have cravings! But there is a way to enjoy chocolate for fat loss!

As a partner of Prograde Nutrition – the ONLY supplement company I truly trust – I have been enjoying their out-of-this-world delicious Chocolate Meal Replacement!

I love having the option of a rich and creamy chocolate smoothie on hand to help me stay on track if I am too busy to sit down for a meal, but Prograde’s Chocolate Meal Replacement also helps to safely satisfy my chocolate cravings!

While I do enjoy the simplicity of throwing my Chocolate Prograde Lean into a shaker cup, sometimes I like to get a little creative!



Here are a couple of my favorite Healthy Chocolate Recipes that I have tested out and really enjoy. Give them a try and let me know what you think!


Chocolate Almond Banana Smoothie

1 scoop Prograde Lean Chocolate Meal Replacement 135 cal
1 cup almond milk (I use unsweetened) 40 cal
1/2 banana 40 cal
1 TBS almond butter 80 cal

Blend and Enjoy!
Comes in right about 300 calories – you can tweak the servings to increase the calories if needed.


Chocolate Raspberry Smoothie

2 scoops Prograde Lean Chocolate Meal Replacement 270 cal
1/2 cup to 1 cup frozen raspberries 35 – 70 cal
If you have fresh mint – gotta add this too!

Bend and Enjoy!
Comes in just a little over 300 calories. A refreshing pick me up too when you add the mint!


Cocoa Oats

3/4 cup rolled oats
1 TBSP Almond Butter
1 Scoop Prograde Lean Chocolate Meal Replacement
1-2 TBSP water or “milk”

Mix and enjoy – no I do not cook the oats. I think of this like a No Bake Cookie.








As a partner of Team Prograde Nutrition I MUST tell you about the Valentine’s Day Sale ~ You get to save 14% off Prograde Lean Meal Replacement Shake all this week!

Prograde Lean Chocolate Meal Replacement Shake safely satisfies your sweet cravings, controls calories and keeps you on the path to sure and steady fat loss results!

All the details, including the coupon code to use at checkout, are right here in My Prograde Store:



This Valentine’s Day Special ends THIS Friday at 11:59pm EST, so get your orders in NOW to satisfy your chocolate cravings and continue to achieve fat loss results!

I am curious….If you are not spending your money on healthy foods that improve your health, increase your energy and decrease your belly fat ….What are you spending your money on?

Are you under the assumption that a eating healthy foods is too expensive?

While convenience foods may save some time and lead you to believe you are saving money… think again. The only thing these foods are doing is cutting your body’s ability to burn fat.

Yes you CAN continue to Eat Healthy – even when times are tight.

The secret to saving is…. (more…)

Are You Eating For Fat Loss Results? Part 2


~ Step 1:

Get Honest
Consider this….if you continue to avoid, tell fibs or make excuses about what and how much you eat and drink – the only thing you CAN count on is No Results.

~ Step 2:

Start a journal.
Take note of the culprits listed in the Eating For Fat Loss Troubleshooter List

- mindless eating
- drinking your calories
- condiments
- not eating enough

Pay careful attention to how they impact your daily intake as you log over a 5-7 day period.

No, you do not have to be extreme and write down every single calorie but the simple act of writing down your current eating habits will make you take responsibility and acknowledge what exactly is holding you back.


Small habits really do add up!

It is NEVER just one thing or one habit, but rather the accumulation of many small habits.

The most reassuring news you can receive at this point is that by simply focusing on ONE habit at a time, changes will happen and the results will begin to spill over.

Habits take time to develop and as the saying goes…it takes 21 days.

Your body takes time to adjust!

Have you given yourself a fair chance to make new habits work for you?

Many women come into the Fit Yummy Mummy overexercised and underfed. Results take time. Time to develop new habits that you can practice with consistency. Time for your body to first heal and then time for your body to begin to respond to the positive changes you are making.

Reshaping your body is a process.




Log in to ClubFYM Today I am Here to Help You! >>>> ClubFYM

A couple photos from my Bahamas Vacation

When I go back I will be sure to make the stay longer!

What is the hardest part of eating healthy?

Consider:

- planning meals
- choosing healthy foods
- grocery shopping
- reading labels
- following through with plans
- cooking
- etc