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Posts Tagged ‘fatloss’
The Proper Squat for a Great Butt (but safe for your knees and back)!
Many people are aware that squats can give you great glutes, wonderful toned legs, and an overall more beautiful physique. What most people don’t know is that squatting with inappropriate form can compromise your knees and back, making you prone to injuries. In my famous “Hundreds Workout,” squats are one of the main components. However, I would also like to share with people that they are not only important, but that it’s important to use proper form and technique. In addition, did you know that proper form can also help you get more toned abs? Read on…
There are five rules for the movement before, during and in completion of a proper squat.
- The proper squat is done while pressing through the heels (“toes up” is a good rule of thumb for beginners to associate the feeling of pressing all their weight through the heels).
- “Core Tight” before you start, after you start, all through the movement, and when you complete the set movement and are replacing the weight on the bar. Tightening the core is the foundation for this movement’s safety, because it reinforces all the mechanics in the body, as the core itself is the foundation (or it should be, anyhow, but most people don’t use their core, which is why they have back problems).
- “Chest up/Shoulders back” as you move! The proper squat starts with the core tight, torso tall, chest up, and shoulders back for proper form PRIOR TO BEGINNING THE MOVEMENT, and continuously through the movement.
- Make sure that your knees are not bent and leaned forward so much that your knees are NOT extended beyond parallel to your toes. A 90-degree angle, a right angle in other words, should be your target for your leg movement, dropping your butt back as you drop into the squat, with a goal of keeping your chest as high as possible.
- Inhale through your nose as you drop down into the squat and exhale through your mouth as you “explode up” out of the lowest point (the seated position) of the squat, returning to the standing up tall position.
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- Nita Marquez
The best way to begin learning proper form on most standing leg exercises is on the smith machine, which is a weight training machine that imitates a squat rack and a barbell, with the support that is needed to keep us from falling or putting undue stress on the joints. Remember to keep the core tight, chest up, shoulders back, as this combination supports the back. The smith machine is a very effective way to learn proper form of squats for beginners. Once you have learned the proper squat technique, it’s best to start off with very light weight (or even no weight at all), as you move forward by performing your own proper squat on the squat bar, free-weight style. It’s always great to have an experienced trainer or workout partner with you when you perform these exercises, so that they can be available to check your form, and support through spotting if necessary.
Nita Marquez
I have always struggled with keeping my legs and glutes firm, so I hope this article will help anyone out there with the same issues. Great tips are also available at siouxcountry.com for these and other great exercises. Be on the lookout- Workout videos will be returning to nitasworld.com! Meantime, you will see that I’ve linked this article to two other sites that share exercise videos for men & women. Be aware that there is always support available through chat threads online. You are never alone on the journey of fitness.
Be well, Be You, BE PHENOMENAL! You are Worth the Work!
-Nita Lee Marquez
Nita’s Famous 100′s Workout (“Hundreds Workout”) for the Best Legs in the World!
A lot of people have asked me over the years how to get “legs of steel.” The fact is NOTHING will shred your legs up like doing these three things:
- eating lean (85% of the results you get in the gym come from your food intake- i.e., “diet”)
- combined with weight training for maximum output (going to failure, whether its with a moderate weight- not super light, or a heavy weight for sets of even 8, as long as you are going until you cannot do even one more full rep)
- sprinting (HIIT-high intensity interval training- see my other blog for detailed explanations of HIIT by clicking here)
First, you can learn more about lean eating, sprinting and weight training by researching on the internet, or checking out the dieting tips category in the nitasworld.com blog (click here). Of course, we talk a lot about clean eating and sprinting both in my book FIT FOR COMBAT with Nita Marquez, so ordering a copy for yourself to have on hand is not a bad idea for reference’s sake. It may be helpful for those of you who like hardcopy materials to scribble notes onto.
For the purposes of this article, we are talking about the hundreds workout, as I vowed to share my secret to keeping conditioned legs and glutes via spelling out the hundreds workout. My famous Hundreds workout is what works best for me in maximizing the effects of my leg workouts during all my year-round weight training regimens. It’s called the Hundreds Workout (you’ll understand why shortly- read on) and I do it once every week, in addition to my regular leg weight workouts. So, that amounts to two workouts for my legs alone on weights each week. If you’re a beginner, perhaps you should do the Hundreds Workout every other week, in addition to your regular weight training routine for legs. *Remember, the Hundreds Workout is a CONDITIONING WORKOUT- It is not intended to grow, develop, or reduce leg size. It is meant to condition the detail, for a more sculpted look of your legs that you can’t get through cardio or basic weight training for maximum output.
*Nita Marquez Hundreds Workout:
25 Leg Extensions x 4
25 Leg Curls x 4
25 Hip Abductors x 4
25 Hip Adductors x 4
25 Squats x 4
25 Calf Raises x 4
Do a moderate weight that you don’t have to reduce throughout the workout, so that you can complete the whole set without a “drop-set” style of training. Yet you want it to be heavy enough so that you can still feel it burning excessively by the 15th rep, making it difficult to finish the last ten reps of each set.
That’s it. By the time you’re done with my Hundreds Workout, you should feel exhausted, and ready to hit the jacuzzi, which won’t be a bad idea. The hot water and jets can be helpful to loosen up the muscles after this massive thrashing & conditioning workout you’ve just done. Always remember to have a fast-assimilating protein after your workout! If you’re unsure of what to buy, check out the store here to see some protein shakes I recommend. Of course you can always research online, too, checking out blogs & threads at siouxcountry.com.
Best of luck leaning out those legs, friends & fit moms! Be Well, Be You, BE PHENOMENAL! You are Worth the Work!
-Nita Lee Marquez
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Fitness Expert/Author/Speaker/Fit Mom
Essential Fatty Acids are Important, but Why?
Essential Fatty Acids – We hear the term all the time, but what does it mean?
Essential Fatty Acids are unable to be synthesized by humans, but are necessary components for healthy metabolism. Metabolism is the body’s rate of ability to burn fat. Simply stated, EFA’s assist with the breakdown of fat. Omega-3′s can be found in fish, eggs (the yolk), hazelnuts, pecans, in plant-based foods deriving from micro algae and brown algae, grass-fed beef, krill, hemp seeds and flax seeds, to sum up the majority of human-ingestible foods that contain EFA’s.
It is often noted that Americans consume far too many Omega-6′s and not enough Omega-3′s, which can be problematic. It is suggested on multiple medical sites and blogs to limit the Omega-6 supplemental intake, and measure the dietary and supplemental intake of Omega-3′s. This is very important.
EFA’s help with a number of health ailments, including prevention or management of Alzheimer’s, stroke, cancer, cardiovascular health, mental health, ADHD, along with some Autism disorders, and depression. However, dietary intake should be monitored. More than 3 grams daily of Omega-3 Fatty Acids can cause negative effects. Therefore, when taking in fish or krill oil gel caps, be sure to manage your intake according to the label’s stated ratios of Omega-3 to Omega-6 EFA’s.
Because of the effects of EFA’s on brain development, children are candidates for the usage of fish oil or plant-derived EFA supplements, as well as the foods that can contain Omega-3′s, such as the foods you will see mentioned below. Parents, it’s highly imperative that you manage supplementation for healthy brain development, but that you also balance your child’s limited supplementation with a diet that is rich in EFA’s for your child(ren)’s ongoing development and cognitive acuity.
EFA’s have been a part of my daily intake for years, primarily through Salmon, and occasionally through gel cap fish or krill oils. Recently, I learned that raw eggs (the yolk) will stay rich in Omega-3′s when uncooked, so I have been adding 1-2 whole raw eggs to my protein shakes in the morning when I wake up. The FDA has only ever reported .0003% salmonella poisoning deriving from eggs.
If fish isn’t your thing, eggs or grass-fed beef, then keep your krill or fish oil capsules around, or perhaps you can get a plant-based EFA supplement from the store (supplements are usually made from the algae mentioned above for vegan diets). Or keep a lot of hazelnuts, flaxseeds, and pecans around. This all helps tremendously, as Omega-3′s contained in these foods/supplements will especially support your skin, hair, nails, brain and overall metabolism.
So, develop well and healthy, maintain clear mental function, and stay fit, utilizing the fine benefits of Omega-3 fatty acids. EFA’s are your friend, so keep them around at all times! Be Well, Be You, BE PHENOMENAL!
-Nita Lee Marquez
America’s Hottest Fit Mom – Author, Fitness Expert, Motivational Speaker
Nita Marquez
Get that Dough- The Truth about Bread!
Looking to get fit? Looking to live leaner and look better? Looking to get more energy? How many of you believe that you have to cut out bread in order to look better? Guess what. Your health can still benefit from bread, even in today’s society of junk food, processed food, and fast food. Well, which really works for you when it comes to bread? There are three choices you are left to when trying to live a fitness lifestyle, which DOES require that you watch the types of foods you consume. Which of the following sounds best? These are your bread consumption alternatives:
- Eat a full-fledged no-bread diet for the rest of your life
- Eat “bad” bread and get unhealthy from it
- Or finally, make better choices in bread so you can KEEP BREAD as a part of your food regimen, and still chow down on a sandwich now and then.
I elect choice number 3! I’m not really a big bread eater, to be honest, but the realities are that anyone likes a piece of toast or a sandwich from time to time, if not every day. Most parents who send their kids to school use sandwiches as the staple part of their children’s lunches. I make colorful salads with free-range/organic-fed chicken along with fruits and veggies for my children, but sometimes, they like to have a wild-caught tuna sandwich or a good old fashioned PB&J (with organic natural PB & J, of course).
Whether it’s a lean meat, tuna, or vegan sandwich, the type of bread will constitute the “healthy” in that “nutritious sandwich,” so there are a list of important factors to consider when selecting breads for your healthy living choices. There are basically four types of breads. Those four breads will impact all the considerable factors you want to know about if you want to keep bread in your daily diet. The health factors to consider when you are eating anything really, especially bread, are:
- glycemic index (how the carbohydrates in the food impact your blood sugar levels- especially important for diabetics)
- fat content (especially consider the amount of saturated fats, as this can affect weight, heart condition, cholesterol)
- toxic or artificial ingredients (look out for toxic additives, corn syrup, hydrogenated oils, and preservatives)
- vitamin and nutrient content
- fiber content
- caloric content (important consideration for those trying to lose weight- but this is the LEAST of your concerns)
Here are the four breads you have to choose from at all times, and these notes will help you consider what is genuinely going to be best for you, considering the factors above:
Enriched Flour (Wheat or otherwise) Wheat Bread- A processed flour which is so processed that it has been horribly stripped of it’s most nourishing nutrients and vitamins, thus requiring an “enriching” process whereby nutrients and vitamins have been added back in. This bread is generally very unhealthy, because you never know what chemicals were used in the processing of those grains. Such processes include the use of bleach in an effort to strip, clean, and break down the grains into flour, not different than making white bread. High glycemic, toxic, chemically enhanced, and usually contains corn syrup to enhance taste and may contain hydrogenated oils.
Sprouted Grain Bread- Grains that are soaked in water until they have sprouted and can then maintain their vitamins, nutrient, and nutritional property (protein) value. The sprouted grains are crushed and used to make bread. Higher and more natural source of nutrition, fiber, and protein. Sprouted grain breads are much lower on the glycemic index than all other breads, thus making this a very healthy bread for diabetics, weight-loss candidates, and those looking for a healthy alternative for their delightful sandwiches without the fat storage that results from eating most breads on a daily basis.
Whole Grain Bread- Also a decent alternative to enriched or white breads, whole grain breads are delicious, tend to be more natural, and can be appreciated for their lack of processing. Although they are higher on the glycemic index, they tend to be more whole and natural, excluding junk ingredients like corn syrup and hydrogenated oils- the worst contents outside of the bleach used to break down processed grains. You can get these breads with high fiber and high protein content, if you are really on the lookout, and it is cheaper than sprouted grain bread, but not as cheap at the lame alternatives like enriched or white.
White Bread- Do I really need to go into why this is the WORST POSSIBLE BREAD TO CONSUME- EVER! It’s white because it’s bleached! Gross! The grains that comprise these breads are so processed and stripped and, again, bleached, that they are not even grains by the time they go into your body. They are loaded with corn syrups, sugars, hydrogenation, and more garbage. Just read the ingredients, and look up the processes for yourself. They are simply a taste-bud stimulating chemical, void of any nutritional value whatsoever.
My favorite of all breads is the famous Ezekiel Bread. I love this stuff! Low GI (Glycemic Index), high in protein, high in nutrition, dense and grainy texture, with easy to digest and assimilate proteins, vitamins, nutrients, and naturally occurring amino acids. Another new one I’ve found is Dave’s Killer Bread. USDA Organic Dave’s Bread is delicious, my kids absolutely love it, and we can count on integrity and protein and low glycemic index. These three things are especially important for my household because my son has no pancreas, and is consequently diabetic. Protein and GI are important for diabetics. I myself, like to stay looking and feeling fit, and staying lean and energetic, so these breads in limited amounts (maybe once or twice a week) work best for me also. Finally, I also am itching to try this new Paleo Bread. This stuff is all natural, low glycemic, high protein, and they even have a low-carb version!
So, keep your bread. Eat toast! Eat sandwiches! Enjoy your grains in a healthy way. Let me know your results here at nitasworld.
Be well, Be You, BE PHENOMENAL!
-Nita Lee Marquez
- Nita Marquez- America’s Hottest Fit Mom Fitness Expert & Author
Fit Moms Know Best! Keeping Your Family Fit with Fish!
Crab
Crawfish
Flounder
Haddock
Herring
Mackerel
Mullet
Oyster
Perch
Pollock
Salmon
Sardine
Scallop
Shrimp
Sole
Squid
Tilapia
Trout
Whitefish
Fit Mom Achieves Fat Loss and Tighter Skin- See for yourself!
There’s been a lot of talk about something called The Ultimate Body Applicator, also known as a body wrap. Made by It Works Global. You may have seen the ads for them. They might go something like this, “Firm, tighten, and tone in as little as 45 minutes!” “Lose weight immediately!” “Get your sexy back!”
I’ve done a lot of research on them and I’ve tried and tested them and I’m hoping to answer a lot of questions that people have, such as: Do they really work? How do they work? Is it a scam? Will I really loose inches in only 45 minutes? How long does the weight stay off? Is it just water weight? How many inches will I lose? How often do I need to wrap?
cellulite solutions include the "my it works" regimen, they are simple and they make you look and feel GREAT!
I’m going to start by saying that in my experience the wrap does in fact work and is not a scam. I’m a mother of three and I’m very active and healthy, and I try to live and lead a healthy lifestyle. It’s taken me almost 2 years to get back to my pre baby weight. I was very disappointed when I noticed the more weight I lost the looser my skin got. It started to sag and would hang over my tighter jeans. I was extremely uncomfortable with it to the point that I was thinking of getting a tummy tuck and cutting off what was left. My cousin had a good experience with a wrap, and I was so excited to try one. My first wrap I only lost .5 inches, but I saw tightening and toning immediately. That was it for me. I was sold. I am so glad to have found the Ultimate Body Applicator. It kept me from having to spend a fortune, and having to get cut open by a doctor. I have lost a total of 5 inches, which may not seem like much, but it sure has been a confidence booster for me. I feel much better about myself, and am not self-conscience anymore. I feel beautiful!
Skinny wrap before and afters
The average inch loss is 1-3 inches per wrap. Some women lose more, some lose less. Everybody is different. I’ve seen as much as 7 inches lost with just one wrap.
It is NOT water weight you’re actually encouraged to drink as much water during the wrap as you can, as well as for the next 72 hours. The applicator should not be compared to or confused with a diuretic. You don’t want to sweat while the wrap is on as this could clog your pours.
How does the wrap work? The body applicator is worn for a minimum of 45 minutes, (I’d suggest 1 to 2 hours), and it actually continues to process or detox for 72 hours after it is removed. You can put the applicator on any part of your body to spot reduce and see immediate lasting results. It’s a very strong detox, so it’s not recommended to do more than one area at the same time. The body applicator is infused with an all-natural botanical formula that causes the pores in the skin to open and allow the product to penetrate the skin and into the deeper layers getting right to the fat cells where it forces toxins out. Those toxins are then picked up by the blood stream and filtered through the kidneys and essentially are eliminated through your urine. This product is perfect for shrinking fat cells. It also works as an anti-inflammatory and helps with overall skin appearance, to give your skin a youthful look. Everybody’s skin processes differently. Some medications store in your cells for a long time and it may take longer to process. This is a healthy cleanse for your body. You are actually feeding your body something healthy!
How long do the inches stay off? It’s like any diet. If you lose a bunch of weight and then go back to your old ways you’ll what? Gain it all back, right? Same with this, except your results will last 2-6 months. So.. Drink a little more water, a little less pop, add some fruits and veggies to your diet, and try to eat three meals a day with small snacks in between. As long as you’re trying to be healthier the inches will stay off indefinitely.
Three things can happen with a wrap. One – You’ll see measurable results. The Ultimate Body Applicator is successful for the majority of users the very first time it’s used. Second – Nothing may happen. Although most begin to see improvements and inch loss after the first application some may take 3-4 applications to achieve optimal results. Those who are on medications and/or who have toxic systems (not regular) may fit in this category. Third – You may gain inches. If this is the case DO NOT be alarmed! This is actually a good thing! The Applicator will cause the toxins in the body to get stirred up, which will initially cause the body to bloat and produce an apparent gain in inches. Drinking a large amount of water within the next couple of days following the use of the Applicator will allow the body to flush the toxins and many have then seen a significant inch loss as a result!
Inch loss is not the only benefit from the Applicator. It also defines, tightens, tones and firms the skin, and visibly enhances the body’s contours. It also diminishes the appearance of cellulite and skin slackening. Improves the elasticity, moisturizes and vitalizes the skin, leaving it smooth and flexible with a youthful and fresh appearance.
With the Ultimate Body Applicator results are progressive. With each treatment you will be more pleased with your results. Every 72 hours, or at least once a week application is recommended for continuous, progressive results and for ongoing maintenance. The more consistent and diligent you are in applying the Applicator the better the results!
Additional products are available to help you get the best results from the applicator. Other products may also help by increasing metabolic activity, suppressing appetite, reducing fat and carbohydrate intake, to become more regular, and increase energy.
I hope that I’ve answered any questions you may have, but most of all I hope that I’ve done the Ultimate Body Applicator the justice that it deserves because it truly is a wonderful product.
If you’d like more information about The Ultimate Body Applicator or any of the other amazing products you’re welcome to contact me. I’m also looking for distributors in other areas to help spread the word.
Thank you,
Julie Holmes, Mom-trepreneur My It Works! USA
like my business and see that “my it works” for you!
Lentil Bean Tacos
Lentils are great because they have no sodium, high protein, no fat, and moderate carbs (low-glycemic) with high fiber content. I like them because being a pescatarian [someone who eats only fish for protein- although I enjoy my egg whites and whey shakes, too] 
They are definitely a great protein source for vegans, and really, lentils are great for anyone who is trying to be healthier and stronger. I recommend them as part of a high protein diet, as well as part of a diet that requires more fiber.
“Simple, fast and healthy meals are my only alternative.”
The best part about them is that they require little to no work for preparation. “3-minutes or less in prep time” is my rule, because as a single mother to three children who are all busy with their own careers and school and training, I simply don’t have time for anything more than this, whether I’m cooking for them or for myself. Simple, fast and healthy meals are my only alternative.
As far as the taste of lentils, they can vary based on the spices used, of course. My personal preference is the Indian combined with Mexican spices. I am posting that style of lentils in this recipe today. They taste so good, even my children like them! And the texture is so smooth, that you can even mash them into a paste and spread them like hummus. They are absolutely delicious! See me son here to get his feedback on them! In the meantime, feel free to post comments and join my facebook page or join our group at AmericasHottestFitMoms.com to interact with the rest of the Fit Moms in the group and maybe talk about lentils and other fitness recipes and the fitness lifestyle. In the mean time, enjoy the lentils and BE PHENOMENAL!
Makes 2 servings:
1 cup lentils
1.5 cups water
2 tbsp olive oil
in desired amounts:
onion powder
garlic powder
curry powder
cumin powder
red pepper (cayenne, or dried red chili peppers- whichever you prefer)
himalayan salt (mild amounts for those who are sodium-sensitive)
and finally,
4 corn tortillas (i prefer yellow due to the rich flavor and also higher nutrient content)
Directions:
1. pour all ingredients, minus the corn tortillas, into a soup pan.
2. boil at medium heat (i usually boil it all for about 30 minutes).
3. turn off heat, stir, and cool until water is nearly dissolved.
4. as you wish, you may also add a little fresh squeezed lemon juice
5. spread onto your corn tortillas and munch away!
Nita’s Favorite Fit Mom QUICKIE Fitness Recipes
There are a lot of fitness recipes available online, but the problem I have with most of them is that they take too long! Fit Moms don’t have the time to spend an hour in the kitchen preparing meals. I certainly have never been one who could cook, who enjoyed cooking, much less was I someone who could make the time to prepare anything extravagant or luxurious in the kitchen. I personally have always been the type of mom who, fit mom or not, I have been on the go! Like a lot of fit moms, I get out of bed super early every morning because that’s my only real personal time, when I can read, eat alone, work out, or just meditate.
EVEN IF YOU’VE BEEN UP SINCE 4a.m., WHEN THE KIDS GO TO SCHOOL, YOU ARE JUST BEGINNING!
A lot of fit moms do this, and it’s been proven time and again for every mom, these quiet peaceful mornings give us a chance to rev up the engine for the day’s events. Once any mom finishes the morning mommie routine though, it’s on! The children get up and start getting ready for school, Fit Mom makes breakfast, packs lunches, preps for the work day, and takes the children to school! After the kids get to school, people think a mom may be able to rest. Nope. Every mother knows that when mom time goes down, work time goes up. It’s all about packing in as much work and daily tasks and responsibilities as possible in the 6-8 hours that the kids are gone. That means, work, mail, filling out papers and making appointments for family affairs (medical, dental, school, recreational activities, etc), attending appointments, working at the office, keeping meetings, work events, and then being done with everything in time to go pick up the children from school.
After school, there’s homework time, dinner time, chores, (and often times, arguing with the children to get them to do chores), more responsibilities & organization, and then bedtime for the little ones. Then you get started on prepping for the next day. It doesn’t end here either. A lot of times there are things we’ve forgone to do other things throughout the day, so when the kids are in bed, all moms know that it’s time to finish up daily tasks that didn’t get done, fill out the next day’s check list, and then finally, we can go to bed!
AFTER SCHOOL, THE DAY IS STILL IN HIGH GEAR! YOU CAN’T REST. A MOTHER’S WORK IS NEVER DONE. SO HOW DO YOU FIT COOKING IN?
It can be tempting to get fast food with this type of schedule. For even the fit mom is exhausted and doesn’t want to cook. So what can you do? In this busy life we lead these days, Fit Moms are not the only ones on the go. Everyone is looking for fast meal solutions that are also healthy.
There are answers to our wishes for convenient, fast and healthy eating! If you like lean fish, you’ll love these recipes. Two out of my three children love fish. My third usually just eats chicken off of the foreman grill when we have fish for dinner. I started doing these 3-minute or less prep time recipes to ensure that everyone in my home is satisfied and healthy. And since I don’t like cooking, and like a lot of parents, I don’t have the time, I have a motto for this: ”If it takes me more than 3 minutes to prepare it, I won’t make it.”
Here are the recipes via my youtube channel. I’ve done them in video format because, well, typing isn’t fun, and videos are easier to follow. So here ya go! Enjoy!
Pan Fried Tilapia (breaded but lean!)
Tilapia Tacos (here’s the “after” video)
All of these can be made with veggies or yams and taste delightful without adding junk into the mix… Enjoy & Empower all you Phenomenal Fit Moms!
Don’t forget to visit the group on facebook, and you can join us at AmericasHottestFitMoms.com
And of course, always remind yourself to BE PHENOMENAL! You are Worth the Work!
Nita Marquez- Author, Fit Mom, Fitness Model, Speaker
Single Moms, Working Moms, Fit Moms! Eating Healthy is Easy!
Ever since I started having children, I was increasingly more intrigued by the idea of being a Fit Mom. I would run in the mornings around the man-made lake near our tiny apartment in Arizona. When my husband and I first had our oldest of three, I was not the most fit person you would see. You couldn’t actually tell that I worked out ever. I was on the other side of chubby, but not quite in shape yet. Being fit, especially after having children, has certainly come at a price. Many things were sacrificed along my way toward becoming the Nita Marquez that people see today. I am often asked if I was always athletic, or if I was always thin. No to both. I was athletic at eating when I was growing up, and I was made fun of for my weight, even by my own parents. Weight, food and diet were always either very foreign to me, or extremely unfriendly. I didn’t synergize well with this fitness lifestyle at first, so I learned to take baby steps, and for the amount of sacrifices, there are A LOT of baby steps involved. Likening this journey to that of a baby growing up, I will say this, you do have to learn to walk before you can start doing sprints, and that almost always starts out with a crawl.
As a mother who was married at one time, I had the luxury of a second adult in the household to ease the stress at moments of overwhelm. I had someone there at night telling me they love me, just like I do my children. The affections and praises of another adult make all the difference in the world when it comes to replenishing our energy stores. There is something to be said about being a mother in a two-parent household, even if it’s not picture-perfect, which mine wasn’t, it’s still an ease on the daily tasks of motherhood when someone else can take the kids to the amusement park or do something outside the house with the children so a mother can have peace, quiet and solitude, and of course, have another grown up say, “You’re doing great,” to make you feel appreciated and valued. It also gave me time to start focusing more on myself and my fitness goals for myself and my family.
After I became a single mom, I went through the jolting reality of how much that other adult’s presence in my life meant. Being a fit mom by then, yes, I certainly had an advantage in being already settled into some of my fitness habits, and it certainly helped my self-esteem to be getting into better shape even though I was a single mother of three. Most people expect that a woman falls apart physically in such scenarios. Still, I was by myself with these three, one of whom, is diabetic, my little infant son (now 9). It was harder than before to keep moving along so energetically on a daily basis, even though I had already built a lot of those fitness habits.
There was a point though, where I was finally able to make the correct adjustments that have come to be my hallmark as a fit mom today, the adjustments of efficiently living fit as a mother. There are many efficiency points in living the life of a fit mom, but all moms, especially fit moms, understand the value of making choices that help us capitalize on our most precious asset (aside from our kids, of course): TIME.
Integrating my family time with my fitness time was a great option for me, and evaluation of my life choices, helped me see how I could make more time available for both. Taking inventory of our personal choices is key. If you want to have the life of a fit mom, it’s about choices. Not that we won’t make mistakes, but taking inventory on ourselves helps us realize the places where perhaps our choices aren’t paying off. Being a fit mom isn’t as hard as it seems. Choices can make life efficient, and there are plenty of choices that help in streamlining our efforts for living the fit life and being a mom. I made the following adjustments in my life, and adapted to not only being a single mom, but also a mom who was more fit than ever!
1) Avoid nights out at the bars and happy hours. Why? Because for one, alcohol makes you fat, whether people want to admit it to themselves or not, and two, that time spent would cost me more time in the gym and it was already taking time away, so it’s a double-whammy.
2) Take the kids to the track or the park instead of to the movies and McFastFood. Being active at these places helps make life the fit mom more fit, the kids get more fit, and when they see you doing sprints or even racing with them, they are not only with witnessing that their mom totally rocks, but they are gaining a totally different type of bond with us if they grow up with that image instead of the images of sitting around a TV eating junk food. How do we fit moms really want our kids to remember their childhood? Let them go to the gym with you, if you have that ability, or go for walks or bike rides. Fit mom time made family time creates a completely different bond with us to our children.
3) Cook foods and meals that are fast and easy AND fit! It’s possible. I started coming up with these quirky little quickie recipes because I never liked cooking in the first place. I was more of a salad and sandwich mom when I was married. However, I did have a Foreman Grill. With that thing, I can cook meats from the frozen state , and have a meal in less than ten minutes, with only a couple of minutes of prep time. I have begun posting some of those recipes that my children like and I benefit from the healthiness of because everything I make in my 3-minute-or-less prep time recipes is low-sodium, low-fat, low-carb, and high-protein. This is great because all of these recipes are already tasty and the taste can be even more enhanced with your favorite spices, sauces, yet still stimulate your metabolism (your body’s ability to burn fat).
You can find some of my 3-minute-or-less prep time recipes on my YouTube channel, fitnita.
One sacrifice you do NOT have to make in living the fitness lifestyle is family. There are a lot of Fit Moms out there who have learned to maintain their fitness lifestyles while still managing to keep the family first. Learn more about family-first fitness here at www.NitasWorld.com and we now have a group of moms who have come together to support each other. Find out about joining the group at the America’s Hottest Fit Moms site page.
Here are some links to my yummie (but slightly cheesy) Fit Mom 3-Minutes-or-Less prep time recipes:
Tilapia Tacos Part 1 (you could use chicken in this process as well!)
Lentils (My son Quinn is in this video too! Funny!)
There you have it America’s Hottest Fit Moms and friends, fitness lifestyle made easy. Don’t forget to comment on this blog so I know how helpful it is for you! I will always adhere to the readers interests, so keep me updated on what YOU want!
Be well. Be You. Be PHENOMENAL! You are Worth the Work!
-Nita Lee Marquez
America’s Hottest Fit Moms- Meet Fit Mom Donna
Hey there Family-First Fitness Folks! Fit Moms and Dads are joining America’s Hottest Fit Moms on Facebook and here at NitasWorld.com to celebrate some of the most inspiring Fit Moms around. This week we are especially excited to introduce a mom who lost weight and inspired a life-change for her son. Meet Fit Mom Donna I. Nehrich! I was blessed to learn about her inspiring journey through her posts in our group on facebook
My highest body weight was 320, I don’t know what my body fat percentage was then because I didn’t care enough to measure it. My current weight is 145 and 13.9 percent body fat, I’m 5’6. Because I had such a tremendous weight loss and also because of my age I do have some skin issues.
I’ve been at my goal weight for over 2 years so I did, 6 months ago, have a tummy tuck-to remove the panniculus and also a breast lift and augmentation. I have great definition in my arms but I have flappers which I am currently scheduled to have removed on February 2nd. I have worked out hard for 2 years and the skin wasn’t bouncing back. Surgery was the only answer because the skin movement can be quite painful. Of course it wasn’t as bad as say someone who lost that amount and didn’t exercise but because I am an exercise fanatic the skin is more troublesome.
My ah-ha moment was when I started having heart palpitations and was sent for an echocardiogram which came back normal. Went back to my primary physician who, as I was leaving her office, poked at my arm and said I think your having palpitations because your retaining fluid let me put you on a diuretic.
All I heard was blood pressure pill and said, “Oh no, I’m retaining fluid because I’m a fat ass!” I walked out her door and said that was it for me I wanted to shed the weigh. I didn’t stop there I decided I wanted to get into the best shape of my life. All thru my life I have been overweight, there are so many down stories to tell. I think the biggest down was having such low self esteem that my choice in men sucked. I always chose men that were abusive and cheaters and always thought that I couldn’t do better.
I think the proudest moment I can remember was when I dropped below the 200 pound mark. it was life changing. I also remember the smaller I got the easier and more fun the exercise became. Another moment was when my son came to my house and I was in bed, and he felt around in the bed and said where are you, where is the rest of you. Made me feel really good!
I wake up every morning KNOWING I’m a fit mom because I will NEVER go back to the old me! My two sons, 23 and 21 love the new me.
Donna and her son after over 100 pounds lost by each of them!
My weight loss caused my younger son to lose 100 pounds himself and my older son is extremely fit now because of my urging! I am so proud it is a family affair. We all have our different loves as far as exercise is concerned and we don’t exercise together but we all exercise!
My favorite exercise is group exercise.
- I love the Les Mills programs.
- Body Attack-sports inspired cardio
- Body Pump, high repetition class using weights
- Body Vive, an all over work out including cardio, stretching, toning with bands
- Body Combat, a martial arts cardio class
- CXWorks, a core training class
- but my all time favorite is Body Step, step aerobics at its finest!
- I also enjoy an occasional 5-8 mile run.
I have gone from 300 plus pounds to actually being a Body Step instructor. My diet is mostly calorie counting and filling those calories with good food. I keep sugar at a minimum, eat high protein and good carbs. I don’t really follow any specific ratio. I just eat good! With all the cardio, I need fuel.
I work out pretty much everyday but I do try to take one day off a week. I log about 12-15 hours of exercise a week. Seems like a lot but I will never go back to where I came from and I enjoy it! Its a family at the gym!
My favorite Fit Mom snack is peanut butter. I get it just ground peanuts, eat it on whole wheat bread with no sugar added preserves.
Most of my inspiration came from within. The determination, the sweat, just the general wanting to be fit was me. I owe a lot though to the instructors at the Brooks Y where I work out. Their hard work and love of exercise and being fit definitely kept me motivated! Also, wanting to live longer and better was a big factor.
I’ll be honest, at first, I thought losing the weight would make my marriage better but I lost 145 pounds in 13 months and 250 overnight! (divorce)
I always tell people I don’t want to be their hero, the determination comes from within and everybody’s health and weight loss is a personal journey for themselves. What works for me may not for another. I am there for support and to motivate but I don’t want to be considered as super human. I ground myself all the time by saying it was a great thing losing all the weight but I shouldn’t have been there in the first place!
Donna