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Hey Readers! So we just hit the 3 week mark! Yay for the small victories in life (or big ones)! I'm not going to lie, things are hard! It's not easy having a newborn (not that anyone really goes into with that mentality). Baby Isabella seems to be awake and hungrier more often now which is great but also time consuming! Last week I was lucky enough to workout 3 times (that's great in my books for 2 weeks postpartum). However, this week was harder! I have been running on VERY little sleep, BUT I managed to do an in-home workout today and plan on getting to the gym tomorrow even if it's just for 45 minutes! Pictured above on the left was our day trip to Botanic Gardens yesterday. Both the hubby and myself decided we NEEDED to get out of the house and get some fresh air! It was wonderful going on a stroll and taking in the fresh air and beautiful scenery! Not to mention the baby did GREAT! On the right side is me multitasking and eating breakfast in bed for the first time ever! It was actually glorious. Hey, you gotta take what you can get!! :D So since my workout schedule isn't 100% there yet (and I'm OK with this), I figured I'd talk about nutrition. The least I can do is try and eat healthy! However, nobody warned me that when you breastfeed your hungry as heck! My hunger levels are actually higher post pregnancy than during! Who would of thought!! P.s. if you didn't know, breastfeeding burns calories and you need to consume extra calories to keep up an adequate milk supply. The recommended amount is an additional 300 calories. SAMPLE OF DAILY NUTRITION: Meal 1: Breakfast: (I make a protein pancake most of the time) 4 egg whites 1/2 banana 5 small strawberries 5g unsweetened coconut flakes 15g peanut butter 1 slice of Ezekiel bread 1 small iced coffee Meal 2: Protein bar (quest) 1 serving of fruit (usually a peach) Meal 3: 100g ground turkey or egg whites small salad or baked veggies Meal 4: 1 rice cake 15g peanut butter Meal 5: 100g chicken or another source of protein like fish lots of veggies!! (sometimes I'll add in extra carbs if I feel like I need them .. ) Meal 6: 15g protein powder (I prefer unsweetened natural protein powder by gold standard or isopure) 50g frozen banana 12g pb2 powder For questions on nutrition, exercise or health in general, please email me at [email protected] or comment below! In good health, Cristina
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AuthorCristina Panagopoulos is the owner and founder of CW Physique, an in-home personal training and nutrition company. She has been in the fitness industry for over a decade and loves helping others transform their lives. She is certified through the National Academy of Sports Medicine as a personal trainer and metabolic coach along with American Fitness Professionals & Associates certified Nutrition and Wellness Consultant. Over the years, Cristina gained specialty certifications through the American Council of Exercise for Orthopedic Exercise and Pre and Post Natal Exercising. Cristina started this blog as a casual and personal journey through her experiences of pregnancy and later on motherhood. She wants to educate females on proper fitness and nutrition who are going through pregnancy and motherhood. For more information, please email Cristina directly at [email protected] Archives
October 2016
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