Amanda Fisher, Tough Muddette

Let's chat all things fitness, nutrition, and mindset together!

Page 2 of 159

Four Books I’m Obsessing Over Right This Second

Do you guys read like I do?  Like……have several books going at one time, reading a few pages from each frequently, depending on your mood?

HA!  Maybe I’m the only one!

Anyways, thought I’d share what I have going on my nightstand at the moment.  Maybe you’re interested, maybe not.

Cliff’s Notes…..not one smutty book here right now, lol.  I’m kind of into a movement, personal development, habit phase again with my reading, lol.

Your Body Is Your Barbell is an AWESOME book I’m reading right now by BJ Gaddour.  I’m a big time follower of BJ Gaddour, he makes interesting points with exercise, blasts straight through to the truth and cuts the BS, but also is awesome at giving amazing ways of approaching things to have a long and healthy life in your body with your strength training.  I am currently using this book right now with my return to strength training after having Maren.  I’m using mostly bodyweight exercises for my first few weeks back into strength training to gauge how my body is feeling, and this book is awesome at giving variations and ideas for designing your workouts based on the biggie movement patterns.  I’d recommend this for anyone wanting to get way more familiar with bodyweight training AND wanting some structure to how they approach workouts with safety and sustainability in mind.

Habitual Strength by Tim Anderson is all about resets (which I love) and creating movement HABITS into your life.  Um, you guys know I love the word habit and how to insert healthy habits into your life, sooooo, it’s probably not a surprise I’m reading this one, right?  Anyways, this book is easy to ready and gives some thought into getting movement habits incorporated into your life.

Move Your DNA by Katy Bowman is like blowing my freaking mind right now.  Basically, it’s about restoring your body via natural movement for a long and healthy (and disease free/prevented) life.  And, it’s like not the standard “move more” approach.  It’s basically a way of making you think WAY differently about what kinds of movement our bodies NEED, and identifying what might be missing from your “movement diet.”  Love this one.

The Power Of Full Engagement by Jim Loehr has got me thinking about how I structure my work weeks, and how we structure our family time.  Basically, it’s all about needing to prioritize ALL the things we need to stay engaged, stay fresh, stay rested, stay healthy.  And, it’s more like….work hard, but rest and restore hard, and personal develop hard too so you can come back jacked to work again, and be super freaking engaged.  It’s crazy sorts of interesting.

Not sure if any of these are “your thing”….but I think they are interesting.  I read a few pages from each book when I get the urge, usually maybe 10 pages a day from whatever one seems the most interesting that day.  Keeps me thinking for sure!  And I’m digging books like these right now, so if you have any more for me, pass them my way!

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One Mindset Trick That Will Change How You View Eating And Workouts

You guys.  I’m knee deep in postpartum “stuff” right now with eating and workouts.

I’m a “habit” person when it comes to eating.  Nope, I don’t want to diet or follow a plan….I want to rely on habits to help me navigate my eating choices without too much mental energy invested.  I was comfortably humming along this way until….

….I began dealing with my “new normal” right now.  Nursing an infant.  Which requires a bit more energy in the form of food.  Which is a BIT TRICKY to get used to.  Because the first three weeks postpartum I was HUNGRY like woah.  And that’s to be expected I suppose.  Recovery from birth, getting the hang of nursing.  And to be honest, I didn’t stress out about when and what I was eating too much because I flippin’ just ate when I had time to eat, lol.  Because we had a brand new human in our house, yo!  And that is enough to worry about.

Now the past three weeks, I’ve noticed myself eating my regular meals….I typically like to eat 3-4 meals each day, it’s what works for me, buuuutttt….I’ve noticed the cravings monster rearing her ugly head like A TON during the day.  And not just ONE day here and there, but most days of the week.

Yeahhhhh, something was up.

Now, you know I have a weird past with food, so I could have easily gone all nutso here and just blamed myself for being weak and having no willpower around food, and giving in to all the cravings, and then feeling guilty, and repeating this cycle over and over and over……

…….or I could approach this situation like a detective.  Gather some information.  Use the information to think through this issue a bit better.  Be a freaking nutrition detective.

First off, shifting from food crazy mindset to detective mindset….what a huge helper.  Suddenly I’ve taken away the blame game and moved towards taking action over the situation and gathering information to help me get to the root of the issue.

By using a detective mindset with this cravings issue, I’ve been able to identify that the quantity of my meals was still good, but that overall….most of the meals were a bit too small, leaving my body needing more food to feed me AND a kiddo.  So it tried to get food in somehow, and that way was cravings.  By approaching this like a detective, I gathered data by using a food journal to figure out what my meals were made of.  And a loose estimate of HOW MUCH was in each meal.  A few days of that, and suddenly I didn’t have an issue anymore because I was realizing pretty dang quickly that I needed a bit more quality food in each meal.

A few days later, I’m feeling pretty even keel about food, although I do have a swing here and there and I suppose that will be normal as I continue nursing.

Um, it’s way more sane to approach food as a detective rather than as a powerless victim, right?

So, I can also tell you I’m approaching my return to workouts as a detective as well.

Almost seven weeks postpartum, and I’m ready to begin testing the waters in a gentle fashion when it comes to workouts.  I still have some “postpartum fun” to sort out yet.  Today, I went for my second walk….my first one was 3 weeks postpartum, around the block, and I can tell you that was too damn much, too damn soon…as crazy as that sounds.  Today, my walk was 10 minutes long and it was not at a clip of a pace.  It felt right, and I made sure to log some notes on it – any pain, pressure, or weirdness? Not during or after….but, just like with strength training, it’s always good to see how I feel tomorrow.  If it’s all good, I plan on keeping daily 10 minute walks for a few days, and then going to TWO 10 minute walks most days.  And eventually three.  Postpartum wise, it’s a bit better for your pelvic floor to walk in several short chunks than one long one.

I also plan on trying out a strength training workout here in the next few days.  I’m putting together a pretty postpartum friendly plan that smartly trains my core AND minimizes pressure on pelvic floor muscles right now.  I’m challenging myself to keep this to mostly bodyweight, and to spend a good deal of each workout between standing and seated/lying exercises.  I’m also clearing this with my PT.  And then….same as with walking, detective mindset this program, yo.  Test the waters, gather info about whether each workout feels good, no pain, no pressure, no weird stuff….and rinse and repeat.  Change things as necessary, based on new information, like a detective.

I could very easily tell myself I should be way further along by now and go right back in balls to the walls….buuuttttttt, if I detective mindset this shiz, I will likely be light years ahead of where I would be if I beastmode it, and 2 months down the road REALLY have postpartum shiz to deal with because I didn’t respect my body.

The point here of this post….flip how you think about stuff.  It’s seriously ok to be a detective and figure out what works and what doesn’t.  It’s ok to make changes.  It’s ok to take this stuff super slow.  Nothing has to happen overnight.

I love the quote by Dan John (at least….I think it’s from Dan John).  “Success leaves clues.”  Yes, a detective gathers clues.  We don’t have to throw a hundred changes at something and never know what sticks.  We can change one thing, and listen for a bit to see what kind of clues we get.  And then we can take another action.

In my opinion….WAY more sane, and actually kind of fun!

Confidently Consistent Nutrition Guide To Fast Food

You guys, do you love eating out?  Er…..well, maybe what I’m asking is….do you love when someone else prepares your food for you?  LOL!  Mostly, I like preparing my own food because when I eat out, I love the atmosphere (and the fact that someone else does the work for me)….but I always find I sort of like my own cooking best.

HOWEVER, I do find myself eating out more frequently at times.  Usually, I find myself in fast food situations, because we are on the way somewhere and eating needs to fit in quickly, or because it’s time to catch up with a friend, or we are on the run between appointments or something.  Fast food, as we know….can be a bit of a challenge to navigate.  BUT….it’s majorly doable to find something decent to eat from a fast food type restaurant….at least in my opinion.  I’m going to give you a couple of my favorite examples today to get your wheels spinning on fast food dining with healthy options so YOU can be #confidentlyconsistent with your nutrition game.

Fast Food Choice #1)  Qdoba.  My FAVORITE choice.  My standard meal here is a burrito bowl with chicken, no beans (because they aren’t my favorite on a burrito bowl), add in the fajita veggies, corn AND tomato salsa (and mango salsa in the summer), and sometimes a sprinkle of cheese.  I also do white rice over brown, because I like it better.  I customize this a few ways….sometimes I do half the rice, based on my activity level for the day.  Sometimes I ask for double meat, if I’m running low on protein options that day.  Sometimes I skip cheese altogether, OR add the cotija cheese because it freaking rocks my taste buds.  And….if I need some more staying power, sometimes I’ll toss in guac.  This is sort of my standard meal at Qdoba, and…it never gets old.  If I know life is freaking nuts for the next few days, I sometimes order a second bowl to keep in our fridge at home, and have been known to split it into two, and use a part for breakfast, topped with scrambled eggs.  And that is YUM.

Fast Food Choice #2) Any sort of coffee shop nearby.  When I need to buckle down and get tons of computer work and/or writing done, I sometimes head to a coffee shop with my to-do list so I can plug through it without distractions of dishes that need to be done, or clothes that need to be folded.  Usually it’s breakfast time when I do this.  So, I order an egg and cheese english muffin, hopefully with spinach if they have it, OR fresh fruit.  Sometimes I add extra egg, or egg whites.  And I always order it with coffee (with room for cream!).  If I’m doing the coffee shop thing in the afternoon, I’ll often times order an iced coffee and shake in a serving of vanilla protein powder…because protein 🙂

Fast Food Choice #3)  Any sort of grocery store with a salad bar.  I LOVE SALAD BARS IN GROCERY STORES.  First off, someone else did all the labor of chopping and dicing for me.  All I have to do here is load up on greens, other veggie toppings, and mix in alllll the proteins that I like, and top with some fun things like nuts or beans, croutons, and a little dressing.  And I usually stock up on fruit here too.  Just like with Qdoba, if it’s a crazy week….I sometimes bring home an extra salad to munch on later or the next day.

Fast Food Choice #4) Jimmy John’s.  If it’s a high activity day, I go for bread, and maybe eat it all, or maybe eat half to three quarter.  If it’s a low activity day, I go for the unwich.  I try for tons of meat, get a decent pile of veggies on it, and I’m a dry sandwich girl…I don’t do dressings or oils on sandwiches because they gross me out and make me feel like I’m eating soggy stuff.  The pickle is a MUST though!

I would say though, that during those stretches that we don’t eat out much, I don’t worry so much about making alllll the best choices for a meal that only happens once in a while.  This means I’m probably ordering a beer, maybe french fries depending on where we are at….maybe a bacon cheeseburger AND fries.

During times that eating out is FREQUENT, well then….I do need to pay attention to my choices a bit more, right?

Here’s the thing.  Learning how to navigate eating out has to be based on YOUR preferences.  What good does me telling you to eat at Qdoba do if you don’t like the food there?  With that being said, here’s a few tips for navigating food choices while dining out:

  • Get a decent serving of protein on your plate, and a decent serving of produce.  A protein hit PLUS a fiber hit from the produce will do TONS at keeping your total intake in a healthy range.
  • Carbs aren’t the devil!  They also aren’t an endless option either for most individuals.  I like to navigate mine based on my activity level.  I’ll eat more carbs if my activity level is higher that day.  I’ll eat less if I’m not doing a whole heck of a lot of activity.
  • Beverages add up, so pay attention.  I am a Diet Coke girl, so eating out often means I’m drinking Diet Coke with my food, alongside my glass of water (I double fist).  However, I do tend to order a beer when eating out many times.  I don’t worry about this too much if it’s happening once in a while.  If it’s happening frequently, I need to be a little choosier.

So, sometimes moderation is my motto for eating out, when I’m on the “eat out frequently” train.  But when I’m not eating out frequently, and find myself at a meal out that I want to indulge a bit, I don’t really worry so much about it.  This is a practice, not definitive “rigid rules.”  I can’t do rules, they backfire for me.

Helpful?  Drop me a comment on my Facebook page and let me know!  And, if you need help navigating some eating habits, hit up my FREE Confidently Consistent Nutrition E-course!  The course lasts 18 days, is delivered straight to your inbox, and will help you sort out some of the bullshit of nutrition 🙂  You can toss your name and email in the inbox below.  We begin May 17th!

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