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

Meet Heidi Staddon ~ Featured Fit Yummy Mummy


No, I haven’t dropped a dumbbell on my head so please allow me to explain with a little background information pre-Fit Yummy Mummy.

I am a stay-at-home, 34 year old mother of two children, aged 2 and 1. Until my first baby, I worked 9-, 10- sometimes 12-hour days, and often went in on weekends. In school I always had at least one part-time job while playing varsity and intramural sports. I even had a gym membership since I was 16.

Growing up I was left alone from an early age and learned how to cupboard-feed, ie: canned and boxed pastas, chips, cookies, etc. While I taught myself healthy habits over time, I ultimately fell back into old ways after graduating and starting a career full-time.

Over the years, my weight slowly crept up as my self-confidence dipped, slipped and eventually plummeted.

Last year, after the birth of my second child, I experimented with the devil:

a weight loss clinic

Expensive, demoralizing, useless… I ultimately gave up.

Luckily, I still had my gym membership. And it had a daycare so that made it doable to go back to spending an hour or more on the cardio machines.

Only I was still not seeing any results.

Factor in the craziness of getting both kids there and back without any one of us having a severe meltdown and you can appreciate how the mental exhaustion was ruling my life!

Fast-forward to August 3, 2009:

The VERY last day to sign up for the Fit Yummy Mummy “Get Back To Fit” Fall Challenge.

While previously hesitant to become a member of ClubFYM, right then I pushed out of my comfort zone, joined the community and got started on my debut transformation challenge. I took and recorded my starting pictures and stats. I met great accountability buddies and together we got started and haven’t looked back!


Good Bye Old Heidi

Reviewing my journal entries weekly, I watched in amazement as the Old Heidi quickly melted like the Wicked Witch of the West after being doused with a bucket of water:

~ Goodbye portion distortion (goal #1)

~ Addiction to peanut butter straight from the jar (goal #2)

~Over-use of sugar substitutes and reliance upon overly processed foods.

~ See ya hours at the gym, useless cardio machines.

~ Having to wear maternity clothes despite no longer being pregnant.

~ Adieu constantly comparing myself to everyone at the gym, at the store, in the magazines and on television.

~ Auf Wiedersehen negativity, defeating self-talk and plummeting self-confidence.

~ Hit the road scale, you evil demon spawn you!


Hello New Heidi

Over the course of these last three months, I was introduced to the New Heidi:

* Hello moderation, meal planning, and clean eating of supportive nutrition.

* Hi there 15 minutes of exercise per day, six days per week
Where have you been all my life?

(Ooohh, who are your friends, Muscle Definition and Cardiovascular Endurance, have we met before? I love the way you look on my arms and legs, any chance you’ll be hitting up my abs sometime soon (goal #3)? Ok, I’ll keep working on you for that one.)

* Bonjour smaller, more frequent meals and always feeling satisfied, thus keeping cravings at bay.

* Guten Tag positivism, self-confidence, and a new-found feeling of pride with everything I do.

* Does everyone know my friend Overall Improved Health and Energy? She’s new here, please welcome her kindly.

*Oh and that scale?
That “tool” is useless to me now.

I’ll be honest and admit that they once had a serious hold on my daily life. The Old Heidi would literally weigh herself multiple times per day. Thankfully that is no more (goal #4)!


New Heidi realized very early on that the key to taking full advantage of Fit Yummy Mummy was also the hardest thing to recognize and do: a complete overhaul to both behaviour AND mindset.

No easy task after 30+years!

Early in the 4-Week Sprint for the Fall Transformation Challenge did it dawn on me that many of my poor eating and exercising habits were symptoms of a bigger problem.

Spending time reflecting on and understanding the triggers to my behaviours (including, but not limited to: overeating, emotional eating, and poor food choices) quickly kick-started my entire mindset shift from ‘it’s just how I’ve always done things’ to ‘necessary changes to make me a better person, no matter how comfortable or uncomfortable they feel at the time’.

More simply put….
Being armed with clear direction, precise instruction, and ongoing support and guidance Coach Holly, my amazing accountability buddies and the entire ClubFYM community.

I was able to muster enough faith in myself to rapidly kick-start my transformation by implementing these dramatic changes.

Heidi’s Fit Yummy Mummy Results


August 2009……………………..January 2010

137 lbs……………………………….123 lbs
size 6-8………………………………Size 4
waist @ mommy belly
(aka seatbelt bulge) 36.5″…….33″
hips = 38.5″………………………….35″

And voila!
Old Heidi has left the building. Don’t let the door hit you on the way out.

Ooooh, but do not misunderstand:

I know full well that this transformation is not yet complete.

I do not pretend to know everything about my Body, my Self and the FYM lifestyle.

I know I’m just getting better and better each day at being the best Me I can be.

I’m consistently happier and have more energy.

I greet the day with a smile.

I am much less stressed over eating and actually look forward to preparing my daily and weekly meal plans.

I can’t believe I now make meal plans – this is awesome!

I journal and have even created a vision board complete with a complimentary photo chart.

I have gotten in touch with my own strengths and limitations and am ever-learning to adjust my behaviours accordingly.

Most importantly, I’m creating a better Heidi to be the best possible mother and role model to my children. Nothing in this world is more important to me than being the best possible mommy I can be.

While I would really love to share all of my new habits with you, that just may put me waaaaaaay over in the word count. Suffice it to say, I really have transformed into someone who is in a much better place than even 12 short weeks ago.

And the most amazing part of this is that I can look myself squarely in the eyes and say



No one forced me and no one did it for me.

I laid out my plan of action (goals), followed the Fit Yummy Mummy guidelines, did the work (fitness and nutrition doesn’t just ‘happen’) and am truly reaping the rewards.

So, yes, I did gain 123 pounds and just simply could not be any happier!

For the record, that Old Heidi fuddy-duddy took along with her over 14 pounds and 15 inches of fat lost.

Keep it Old Heidi, New Heidi has no use of it!

Oh and Holly, “Thanks” for everything you have helped me achieve this past year. While I didn’t find Fit Yummy Mummy until July, I can say this much:

Christmas 2008 = 160pounds
Christmas 2009 = 123pounds

You have been instrumental to my success to date, and I can’t wait to see what together we accomplish by Christmas 2010.

Plus I tell all my buds at the gym exactly what is working and no one can believe it.!

Fit Yummy Mummy Rules!!

~ Heidi Staddon, 34 year old Mom of 2 (ages 2 ½ and 1) Kingston Province, Canada



Heidi!

I am so super proud of your results ~ what makes this transformation so powerful is that these changes have taken place from the inside out! Look at you shine now!

What a blast to share this journey with you at ClubFYM! I have no doubt you will have many more amazing stories to share!

You Rock!

Q: Hi Holly

I have been receiving your emails for several months now and have been using some of your tips in the gym – my membership has 6 months left. I am still not getting the results I would like. How can doing your system at home work when I am not seeing improvements at the Gym, working an 1hour a day, 4 days a week.

Regards

L.


A: Placing your trust in a workout system that is significantly shorter than what you are used to doing can be difficult.

While the information I have is not nearly enough to asses your exact workout routine, I can give you some guidelines on what works and the mistakes to watch out for.

The most important workout tip I can give you is…..

More is not better
Choosing a more effective workout plan is.

You are seeing first hand that working out for 1 hour a day, 4 days a week is not getting you results. Time to reassess what you have been spending your time doing.

** Reassess Your Resistance Training Routine

My suggestion – based on the fact that I am not sure what it is you are doing – is to reorganize your time to instead focus on an intense and challenging resistance training workout that is completed in a reasonable time – about 15-20 minutes- that focuses on a total body approach.

Resistance training is the most effective way to reshape your body and the ONLY way to increase lean muscle.



Be sure to include full body workouts – targeting your upper body, lower body and core. Dedicate at least three total body routines a week.

Get the most out of your workouts by keeping the intensity high, meaning that you want your muscles to be challenged with 3 sets of 8 – 12 repetitions. This can be easily accomplished with short burst resistance training.

Resistance training can come in the form of body weight moves or using a variety of equipment such as bands, balls and dumbbells. For more workout examples, be sure to take a look at the Fit Yummy Mummy YouTube Channel Here >> “holidayjoi”

You also want to be sure when you include resistance training, to allow a days of rest in between each workout for recovery. Your body must have a chance to repair itself in order to respond in a positive way – increase lean muscle, increase strength, boost metabolism, shed more fat.


** How Much Cardio Are You Doing?

Cardio is the main culprit to stalled fat loss results. Hopping on a treadmill is simple enough, you Feel like you are working hard, plus you get immediate feedback on your progress….250 calories burned! Totally understandable that this is the choice of many women who start a workout plan and want to lose weight.

Long Cardio Sessions are completely ineffective. Not only do long bouts of cardio prevent you from losing body fat, these sessions actually slow your metabolism and cause your body to store more fat!

Revamp your Cardio and perform Short Burst Intervals

The shorter, more-intense your session, the more you will burn more overall calories and preserve muscle, which will not only boost your metabolism but help you created that tight and lean look as you reach your ideal body.

Begin by alternating short periods of high and low intensity. For example – if you are used to walking on the treadmill at a 3.8 pace for 45 minutes – try this instead. Begin walking at 3.4 for one minute, then increase the intensity to 4.2 for 30-60 sec. then return to 3.4 for 1 minute – just long enough to catch your breath before increasing the intensity again.

When you “do” intervals – you dramatically cut the amount of time it takes to workout and see results twice as fast.

The shorter, more-intense your session, the more calories you burn and you preserve lean muscle, which will make you look tight and lean as you reach your goals.


So the answer to your questions is Yes!

Yes you Can get more out of doing less….

Short Burst Resistance Training + Interval Training = the complete Fat Loss Solution – 15 minutes a workout!


Please Note:

Working Out Effectively Will Only Take You So Far

Once you are challenging your body, increasing your lean muscle and boosting your metabolism you will lose fat when you are in a caloric deficit…..and the only way we find ourselves NOT in a caloric deficit is when we are taking in more calories that we are burning.

(i.e. What and How Much are you eating?)

As a final note to “L”…
I know you are making an effort to try something different…..but I really want you to think about the 4 hours you spend each week, getting nowhere, and how the majority this time could be spent on things that do give you a return, that do enhance your life. ~



Next week
Yes I will be in the Bahamas, but I have mapped out some great posts to help you make progress on you fat loss goals!

Stay tuned for next week I will uncover the some of the most common nutrition habits that are standing in the way of your ability to see results.

Reshape Your Body with a Stability Ball

Add this Advanced Stability Ball Exercise to your fat loss workout to help tighten your tummy and tone your arms!

Stability Ball Knee In

This is one of my Favorite Stability Ball Moves because it challenges my entire body!

Anytime I can incorporate a single exercise that makes my entire body work with this much intensity – I KNOW I will accelerate my body shaping results! (more…)

Take 2 minutes to tell me your opinion about these new fat loss resources I have been working on for you:

Click Here >> www.FitYummyMummyNewFatLossGoodies.com

Your thoughts and suggestions are much appreciated!

Have you wondered what is the best time of day to exercise to burn more fat and lose weight?

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I have 4 “Go To” snacks I turn to during my busiest of days that give me the lift and satisfaction I need to stay on track with my fitness goals.

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This is the #1 Obstacle to Getting Results

What about all those Time Management strategies?
You’ve tried carefully organizing your fitness goals, scheduling your workouts and listing out the priorities of your day all with the goal of getting more done in a shorter amount of time.

So why does your workout keep getting put off?

(more…)

In search of the Quick and Easy?

The strong desire for Results will no doubt have you on the lookout for shortcuts. I not only have 3 simple fat loss solutions for you, I also have 3 questions I want you to consider before you DO try any of the tempting quick fixes you have likely considered – or are doing now.

(more…)

It’s been two weeks since you started on your fat loss plan.

You are either Getting Results or you are Not.

I am here to help troubleshoot your fat loss efforts and offer tips and strategies to help you get UnStuck, avoid plateaus, stay motivated and KEEP making progress…you deserve to make 2010 YOUR Year!

“I feel like my search has ended!

I have fallen for so many faulty fitness programs, eaten more “diet” food than I want to think about, and have never had real and lasting results. Thank you, Holly, for the simplicity, the “realness” of the FYM program.

I know now that it is truly possible to become more fit and healthy and this NYTC is going to be a terrific way to start my journey!”
~ Kathy


The much anticipated 12 Week Transformation Challenge is now Up and Ready!

This is your last chance to register at ClubFYM ~ you have until NOON TODAY ~ Tuesday, January 12! HURRY!

Do something different this year!

Take your Results to the NEXT Level!

These women are READY…See why THEY will Succeed!

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