Your Guide to becoming a Fit Homeschool Mom

Angela Ramos, RKC, CFT www.HomeschoolFitnessCoach.com

Fit Homeschool Mom Transformation Guide Introduction I.

II.

III.

IV.

Fitness for the Homeschool Mom A. Defining What “Fit” Means to You. B. Goal Setting C. Dispelling the Excuses D. They’re still Here! Nutrition A. The Facts B. Nutrition and the Family C. Meal Planning the Key to Weight Loss Success D. Eating Right On A Budget E. Grocery List/Menu Planner The Program A. Explanation B. Weeks 1-4 C. Weeks 5-8 D. Weeks 9-12 E. Exercise Descriptions and Pictures What Now?

Fit Homeschool Mom’s Transformation Guide

Page 2

Disclaimer Please recognize the fact that it is your responsibility to work directly with your physician before, during, and after seeking consultation with Inspiration Fitness, Inc . As such, any information shared by Inspiration Fitness, Inc. its agents, officers, and employers and any affiliated companies is not to be followed without the prior approval of your physician. If you choose to use this information without the prior consent of your physician, you are agreeing to accept full responsibility for your decisions and are agreeing to hold harmless Inspiration Fitness, Inc. its agents, officers, and employers and any affiliated companies from any liability with respect to injury to you or your property arising out of or connected with your use of the information discussed. By accepting your comprehensive exercise and nutrition program, you agree to defend, indemnify, and hold harmless Inspiration Fitness, Inc. and its subsidiary and other affiliated companies, and their employees, contractors, officers, and directors from all liabilities, claims, and expenses, including attorney's fees, that arise from your use or misuse of your comprehensive exercise and nutrition program.

Copyright Notices The Homeschool Moms Secret To Fat Loss Revealed All Rights Reserved. Copyright © 2008 by Angela Ramos/Inspiration Fitness, Inc. Any unauthorized transfer, use, sharing, reproduction, sale or distribution of these materials by any means, electronic, mechanical or otherwise is prohibited. No part of this book may be reproduced or transmitted in any form or by any means whatsoever, without expressed written consent of the publisher. Published by: Angela Ramos Inspiration Fitness, Inc. 4389 E. 104th Ave. Winfield, Indiana (219) 776-6017 www.HomeschoolFitnessCoach.com

Fit Homeschool Mom’s Transformation Guide

Page 3

Introduction I have been a homeschool mom for the last 12 years. I have four daughters and the most patient husband ever! His motto is, “I just comply.” I am a Russian Kettlebell Instructor (RKC) a Certified Fitness Trainer with International Sports Sciences Association (ISSA), a Certified Back Training Specialist with Corrective, Holistic Exercise Kinesiology Institute (CHEK), a Youth Sports Specialist with International Youth Conditioning Association (IYCA) and an avid exerciser myself. My desire is to help as many women as I can accomplish their health and fitness goals, shed pounds of excess (and unwanted) body fat, gain quality muscle mass, and improve their athletic performance. I wasn’t always fit.

After the birth of my fourth daughter I was more than 50 lbs overweight and miserable. My pregnancy was uncomfortable, I was extremely tired and ached everywhere. I didn’t feel much better after I had her. The picture above was taken right after being released from the hospital. The after picture was taken a year later. I used no drugs, diet pills, surgeries or dieting to get there. No matter what your goals are, you now hold in your hands my expert tips on eliminating unwanted body fat permanently without wasting your valuable time and money on trial-and-error experimenting or unproductive exercise routines and diet fads. I have helped so many women through my transformation programs, boot camps and semi-private classes change their lives and the way they look. Fit Homeschool Mom’s Transformation Guide

Page 4

Scotty Kessler, Mother of 2 Lost over 100 lbs.

Renee 17 Weeks after birth of 6th child

Fit Homeschool Mom’s Transformation Guide

Page 5

Tammy, Age 37, Mother of 2

The information contained within will help you understand exactly what works and what is a huge waste of your time. Because let’s face it, who wants to spend hours a day exercising? Homeschool moms are home for a reason - to spend more time with their children. I started Inspiration Fitness to help women just like you achieve your goals, no matter what they may be now, or what they will be in the future, as rapidly as possible. It is my sincere desire that the information contained in this book will help you do just that. Inspiring you to better health, Angela Ramos, RKC, CFT P.S. If you have any questions regarding the information in this booklet, please don’t hesitate to contact me directly via e-mail at [email protected] I’m always glad to help in any way I possibly can. Join me free on www.FitHomeschoolMoms.ning.com

Fit Homeschool Mom’s Transformation Guide

Page 6

Define What “Fit” Means to You I have wondered from time to time what I would be feeling like right now if I had remained overweight and malnourished. Just three years ago I was tired, taking naps every day at 2 pm, discouraged and unable to participate in a lot of activities with my kids. Lugging around an extra 50 lbs. was hard work. I didn’t realize then what it was doing to me physically, as well as mentally. Right now I feel incredible. I have the energy to keep up with all four of my children and a spontaneous husband. I enjoy outdoor activities with gusto! I can almost outrun my teenager and wrestle with my husband. Life is good. We are rarely ever sick. Being fit is more than being a specific dress size or weight on the scale. It’s about feeling vibrant and energetic and feeling comfortable in your own skin. It’s about no longer comparing yourself to another woman again. How much of life have you missed because you are unhappy with the way you look? Do you somehow forget to tell your husband about the party you were invited to this weekend? Do you avoid outdoor activities where you know “skinny” people will be? Have you miserably sat on the sidelines while watching the kids have fun instead of jumping in? I used to think that if I just weighed 120 lbs. I would be happy. It’s more than that. I was always trying to diet and get skinny for all the wrong reasons and for everyone but myself. Once I had experienced my last pregnancy and was hurting with every step, I became determined to get rid of my fat so I could feel better again. It was for me and me alone. It definitely benefitted my immediate family Fit Homeschool Mom’s Transformation Guide

Page 7

members and my ability to serve God, but when I made it my own desire, my “why” for getting fit was much more important to me. You must determine what being fit means to you and only you. Not what your husband, your mom, your kids or your best friend thinks. Honestly determine why being fit is so important to you. Write it down and put it where you can read it daily. Add to it as you discover more reasons. Believe me this simple step is incredibly powerful. Don't think about this too long, just do it. This exercise I adapted from the health section of Dax Moy’s, Magic Hundred. Follow these steps to creating your perfect reason why then read it every day upon rising, at noon and before bed. 1. Make a list of everything that is not working toward getting you as fit and healthy as you want to be. List EXACTLY what they are and don’t leave anything out. 2. Look at your list and write down WHY these things are keeping you from being as fit as you want to be. 3. Now, from this list you can create the list of 10 new behaviors you want to focus on to change immediately; however, they cannot be too general. Instead of saying, I will exercise more each week, you will write: I will strength train 3 times a week and walk 3 times a week. Don’t skip these steps. This may be the one thing that keeps you from becoming the fittest you’ve ever been in your life. You need to know what habits have got you where you are now and what new habits you need to get you the fittest you’ve ever been in your life.

Fit Homeschool Mom’s Transformation Guide

Page 8

What Is Not Working?

Why?

Now using this list, complete your 10 New Behaviors List and get started changing your habits. Be sure and use specific language when writing your behaviors. Keep this list where you will read it several times a day. Don’t skip this step!

Fit Homeschool Mom’s Transformation Guide

Page 9

My 10 New Behaviors List

Fit Homeschool Mom’s Transformation Guide

Page 10

Top 5 Excuses That Keep Homeschooling Moms Frustrated I know what a typical day is like for the homeschooling mom. You try to get up before the kids to get some things done because once the kids are up, you are constantly running around. Breakfast needs to be made, dishes need to be washed or put in the dishwasher, school work assignments are dispensed and explained, and the list goes on and on until you fall into bed at night completely exhausted. When are you supposed to fit exercise in? How are you supposed to fix healthy meals on a budget? It is possible and I am going to dispel the most common excuses, yes I said excuses that I hear from moms, especially busy homeschool moms. Excuse #1: I have no time! The truth of the matter is, you need to MAKE time for yourself. You will never find the time if you are constantly searching for it. I’m sure you know the supermom. The mom who is able to keep the house super clean, grind her own flour, bake fresh bread every day, make all her kids meals and snacks from scratch, homeschool six kids and still have date night with her husband. I personally know a few of those women. They amaze me and I constantly find myself in awe of their dedication and organization skills. What makes them able to do all those things? They make time for each activity and they are very well organized.

Fit Homeschool Mom’s Transformation Guide

Page 11

Learn how to better organize your life so you can get everything of importance done and still have time for the most important people in your life, your family. Excuse #2: I can’t afford a gym membership, treadmill, _________ (you fill in the blank). Getting fit is not expensive. You do not need lots of equipment. In fact, in my programs that have helped women lose fat fast and permanently, they use no more than dumbbells, stability balls and their own bodyweight. Instead of looking at this as an expense, you should be looking at it as an investment. Investing in your health now will save you hundreds, if not thousands, of dollars in medical bills and doctor visits. Women who are fit are sick less often. Women who are fit typically have husbands and children healthier. Although there are exceptions to this, most husbands will see the amazing change in their wives and will want to make the same change in their own health. Excuse #3: My kids are all young and I can’t get any time to myself. If your kids are young, then they probably still take naps. There are no hard rules that say you must get all your exercise done in one shot. You CAN spread it out over the entire day and it all still counts. Perhaps you can get in 10 minutes before they wake up, another 10 minutes while they are napping and the last 10 minutes when hubby comes home from work. Using the right exercises, you can get one complete workout done in 10 minutes tops and not have to do anything else for the rest of the day but enjoy your children. Fit Homeschool Mom’s Transformation Guide

Page 12

It might require you to get creative with your time management, but it can be done and if you want results, you better get it done. Excuse #4: My family is not very supportive. Create your own support group. If you have friends or relatives that are on their own quest for better health, take advantage of that. Start an e-mail group, a walking club or better yet, join Fit Homeschool Mom’s online club and get the online support from other like-minded women. It’s a completely free member site at www.FitHomeschoolMoms.ning.com The problem with trying to get support from those who are close to you is that they know you too well. They know how many times you have decided today is the day I am going to lose this weight. They have endured the many diets you have been on and failed. They really don’t want you to fail again and are trying to protect you from further frustration and hurt. Don’t try to do this on your own. Many studies have been done regarding weight loss and support groups. Those who are part of a support group are much more successful than those who do it on their own. Besides, who doesn’t like someone encouraging and praising them for work well done? We sure don’t hear that very often while homeschooling! All our work is done behind the scenes. The reward comes later when our children have graduated and have begun their own families.

Fit Homeschool Mom’s Transformation Guide

Page 13

The Kids Are Still Here, Now What? Making time for fitness when you have a house full of kids can be challenging, but it can be done. Homeschoolers are very creative people by necessity and I’m sure you can find ways to include fitness into your lifestyle. When I first began my journey, it was 6 weeks after the birth of my fourth daughter. I knew I would never stick to a program without the help of a partner. My husband, Fernando, agreed to be my workout partner, but because I chose him as my fitness buddy we had to get our workouts done at 5:30 am! That first month was so hard. He set his alarm and practically pulled me out of bed by my feet to get me up. I could think of a million reasons why I did not need to get up at 5:30 am. I mean, the baby just had me up two hours ago to nurse! I needed sleep! Fernando was diligent in getting me out of bed and I always felt so much better when I was done working out. By the second month the early morning routine became much easier and before long, I was able to do those workouts on my own, even when Fernando was out of town. I actually began to feel horrible when I missed a workout! Perhaps your kids are all still fairly young. You can get your workout done while they are napping. Getting your little ones on a napping schedule is very important whether or not you plan on working out during that time slot.

Fit Homeschool Mom’s Transformation Guide

Page 14

A few of my clients will do their workouts after daddy gets home from work. It allows the kids some “daddy time” and you get some physique changing “mommy time.” For those who are really time crunched, you could split your workouts throughout the day getting 10 minutes in early and the other 10 minutes in later on. However, the workouts in this book are only 10 minutes long so you can do just one or string a couple together to create a 20 minute workout when you have more time. Either way, I know, my dear homeschooling friends you are creative enough to discover a time slot that will be of the most convenience to your family. The key is to find what works and stick with it. The workouts that I have created are specifically for timecrunched homeschool mothers. We’ve got a lot of important work to get done every day educating, feeding and caring for our brood so our workouts need to be quick, effective and results driven! Systemizing your life can work wonders with your children. They know exactly what is expected of them and they flourish with selfesteem as they see each task completed. Getting the kids involved with chores and duties in your household frees up a lot of extra time for you, for them and for your husband. Organization is really the key to distressing and regaining control over your life and health. There are so many resources out there that can help you accomplish this goal. Please don’t try to get your home organized in one day. Just as you would with fitness, take it one toddler step at a time. Fit Homeschool Mom’s Transformation Guide

Page 15

As you begin this journey, please make an investment in an organizational book also. Believe me this will bless your family so much. I usually have so much going on at any given time that I need to have some sort of organized plan set up or nothing gets done. I have my menu plans for the month, shopping lists and recipes ready to go which has helped me save money and time during the week. When I neglect to plan ahead, my family doesn’t eat as well, there are too many last many trips to the grocery store for items which leads to buying even more unnecessary things and I tend to feel a little stressed out. Stressed out moms are not good for the morale of the family. Organizational books that have helped this sidetracked mother have been “Sidetracked Home Executive”, “Confessions of an Organized Housewife” and all the free resources at www.flylady.org

Fit Homeschool Mom’s Transformation Guide

Page 16

Your New Nutrition Habits and Lifestyle Changes In my years of working with clients, the most difficult habit to adopt is adhering to a healthy nutrition and lifestyle program. Most of the women who come to me have been yo-yo dieting for years. Many have been exercising every day and still look exactly the same or sometimes even worse. Getting lean and staying that way is only possible through lifestyle changes. No amount of exercise is going to get a person lean if their nutrition is not supportive. Please do not view these lifestyle changes as another diet. This is a lifestyle that should be followed even after you have become as lean as you desire. These habits are not just for you but also for your husband and children. Let’s get to it. Lifestyle Change #1 ~ Eat protein at each meal and snack That’s right. You read it correctly! Every meal and snack must have some high quality animal based protein. Foods like chicken, fish, beef, lamb, goat cheese, yogurt and various protein powders will be proteins of choice. Eating protein helps balance out your blood sugar levels, reduces cravings for junk food and speeds up your metabolic rate. Protein = Muscle and More Muscle = Less Body Fat If you are vegetarian it requires a lot of planning ahead to be sure you are consuming enough protein at each meal, but it can be done. Lifestyle Change # 2 ~ Stop eating processed food. Eat only natural whole foods I can’t stress this one enough. Remember, if God didn’t make it, don’t eat it. Overly processed foods like wheat and white flour, most breads, Fit Homeschool Mom’s Transformation Guide

Page 17

cereals, ice cream, bagels, muffins, pasta and noodles are out of the question. If you enjoy breads and pasta then they must be made with stone ground whole wheat flour. Whole foods are nothing more than foods in their original packaging. If you have a choice between an apple, apple sauce or apple juice you would choose the apple. Eat grains that have not been milled or processed so that the entire food as it is found in nature is left fully intact. Just implementing this one lifestyle change alone can do wonders for any stomach problems that ail you. I believe these chemical laden monstrosities are the root of all obesity problems in the world today. Lifestyle Change # 3 ~ Drink plenty of water all day long Drinking plenty of water is essential. As you lose body fat your body goes through a detoxification process. Drinking lots of water helps your body rid itself of the toxins that have been building up over the years. Drink half of your bodyweight in ounces of water per day. For example, if someone weight 200 pounds they will drink 100 ounces of water per day. Lifestyle Change # 4 ~ Sleep at least 7 to 8 hours per night Making sure you get plenty of high quality sleep and rest is the only way to ensure that you will recover from the challenging workouts. Failing to get adequate sleep will leave you feeling burnt out and sore, all the time causing discouragement. Give your body the rest it needs. When you begin eating and exercising on a regular basis you will also find that you will sleep more soundly which will help you feel much more refreshed in the morning. Lifestyle Change # 5 ~ Eat 5 to 6 small meals every day Eating 1 to 2 meals per day is a recipe for disaster as people tend to overeat later in the day from starving themselves. By eating small meals you never go hungry and consequently do not overeat at night which is the worst time to overeat in my experience. Fit Homeschool Mom’s Transformation Guide

Page 18

Rather than gorging yourself at each meal, I want you to graze all day long. Five to 6 smaller meals will keep your metabolism humming right along and will balance out blood sugar as well as your energy levels. Frequent eating has been shown to increase fat loss and will ensure that you never go hungry. Lifestyle Change # 6 ~ Perform 3 Strength Training workouts per week and 3 interval cardio sessions per week Strength and interval training is the core of the Fit Homeschool Mom program because they have been scientifically proven to be more effective at burning fat fast. Short, intense workouts will get you leaner faster and save wear and tear on your body. We will be focusing on multi-joint exercises that cause a higher caloric expenditure and a higher EPOC (Excess Post Oxygen Consumption) effect. EPOC is the amount of time it takes for your metabolic rate to resume the level it was at prior to exercising. It can take several minutes to several hours depending on the type of exercise you do. Interval training and strength training both crank up your EPOC which allows you to continue burning fat and calories for several hours after each exercise session. This burn can even continue on into the next day. This is the type of exercise you want to focus on. In addition, interval training and full body strength training routines using multi-joint compound movements are quick, intense and fun. Doing these exercises while eating supportively will get you the fat loss results you desire in much less time than traditional slow steady state cardio and aerobics.

Fit Homeschool Mom’s Transformation Guide

Page 19

The Eating Plan in Action Nutrition is usually the part that most women find confusing and hard to follow. If you are a yo-yo dieter, you’re probably so confused by all the different books you’ve read telling you to eat this, avoid that and starve yourself silly. No one wants a cranky mom or wife so I am giving you permission to eat again. However, I am going to tell you to make better choices. Eat lean proteins, whole grains and the right kind of fats. Failing to make these changes will ensure that you will not get optimum results on this program and you will become frustrated again. This eating guide is not a diet protocol. This is a new way of eating for life. I have included real meals from my most successful clients. You will see that they are not all chicken breast and broccoli, but wonderful meals that their children enjoy. All of these ladies are mothers with 1 or more children. Before you jump into the meals take a look at the eating guide, and the chart shown on the next page, to get a better idea of what your meals should look like.

Fit Homeschool Mom’s Transformation Guide

Page 20

Your Eating Guide PROTEINS CARBOHYDRATES Chicken Brown Rice Chicken Sausage Yams (Sweet Potatoes) Beef Corn Lamb Corn Tortillas Turkey Old Fashioned Oats Turkey Sausage Cream of Wheat Fish (tuna, wild salmon, halibut, Gluten Free Millet Bread swordfish, ahi, cod, Squash / Eggplant Shrimp) Bell Pepper / Onions Goat Cheese Broccoli / Cauliflower Organic Milk Asparagus / Artichoke Milk Protein Powder Spinach / Lettuce Whey Protein Okra / Beets Eggs Black Beans / Kidney Plain Yogurt Beans / Mushrooms Rice Pasta (non-gluten) Berries (all types) Apples / Oranges / Grapes

Fit Homeschool Mom’s Transformation Guide

FATS Fish Oil Flax Seed oil Organic Peanut Butter Extra Virgin Organic Coconut Oil Avocadoes Almonds / Cashews Walnuts Extra Virgin Olive Oil Butter Hummus

Page 21

Meal Breakdown Breakfast Protein (25-35 grams) Carbohydrate (include fruit) Fat Snack Carbohydrate (include fruit) Protein (10-20 grams ) Fat Lunch Protein (25-35 grams) Carbohydrates (include green salad or raw veggies) Fat Snack Carbohydrates (include green salad or raw veggies) Protein (10-20 grams) Fat Dinner Protein (25-35 grams) Carbohydrates (include green salad and one or more vegetables) Fat Snack (optional) - Protein (10-20 grams from snack list)

Fit Homeschool Mom’s Transformation Guide

Page 22

Calorie Calculations for Weight Loss Step 1: Calculate your daily Resting Energy Expenditure (REE): Write your weight in kilograms:

Line 1_______________ (Multiply weight in pounds by 0.454)

Multiply weight in kilograms by 10:

Line 2 ______________ (Line 1 x 10)

Write your height in centimeters:

Line 3 ______________ (Multiply height in inches by 2.54)

Multiply height in centimeters by 6.25

Line 4 ______________ (Line 3 x 6.25)

Multiply your age by five:

Line 5 ______________ (Age x 5)

Add the results of Lines 2 and 4 and subtract Line 5:

___________ Enter Line 2

Answer ____________________

+ ___________________ Add Line 4 ___________________ Answer

-

____________________ Subtract Line 5

=

_____________________ Line 6

Men: Add 5 to Line 6:

REE: _________________ (Line 6 + 5)

Women: Subtract 161 from Line 6:

REE: _________________ (Line 6 – 161)

Step 2: Calculate additional daily calorie needs based on activity level: Sedentary Daily Calorie Need:

(REE x 1.1) ______________________(Rest Day)

Moderately Active Daily Calorie Need:

(REE x 1.2) ______________________(Interval Day)

Fairly Active Daily Calorie Need:

(REE x 1.3) ______________________(Strength Training Day)

Step 3: Calculate daily calorie deficit for weight loss: Weekly weight loss goal in pounds:

______________________ (1-2 lbs.)

Multiply x Calories per pound:

x 3500

Answer is Weekly Calorie Deficit:

= ______________________

Divide by days per week:

/7

Answer is Daily Calorie Deficit required for weight Loss = ___________________ Step 4: Calculate calorie needs to facilitate weight loss: Daily calorie need for activity Level

________________________________ (Step 2)

Subtract daily calorie deficit for weight loss goal:

________________________________ (Step 3)

Add estimated calorie burn during daily workout

+ ______________________________ (200-500)

Answer is daily calorie intake required to achieve weight loss goal. = _____________________________

Fit Homeschool Mom’s Transformation Guide

Page 23

Hopefully you figured your caloric intake needs for fat loss and now have a place to start. You must be in a caloric deficit in order to lose body fat. Most women will create that deficit with dieting alone; however, that ensures you are losing muscle and not body fat. Let’s not go down that road ever again. I gave you a basic eating guide to get you started if you have never eaten correctly before and love diets. But I wanted to give you a few more strategies to help you lose fat faster. Make sure you are weighing your food rather than measuring. If you have a food scale, try this experiment: Measure a ½ cup of oatmeal (1 serving) this should be about 40 grams and 150 calories. Now weigh that ½ cup of oatmeal and you will be surprised that it is actually much more than 40 grams. Those extra grams could be an excess of 75 calories or more. I encourage you to weigh everything because you will be much more accurate with your food journal and you won’t find yourself frustrated wondering why the weight is not budging. Another reason why I don’t like women to use cups and measuring spoons is the fact that they fill them way too full. This was brought to my attention while reading Leigh Peel’s “Fat Loss Troubleshoot”. She takes you through this example with peanut butter. One serving is a tablespoon. You take your tablespoon, drag it through the peanut butter till it is over full and consider that a tablespoon. Now, once you’ve moved the peanut butter off the spoon, you lick it right? You are probably eating 1 ½ servings of peanut butter right there. That’s almost twice the amount of calories but you list it in your journal as 1 tablespoon. With cups and spoons, the correct measurement is just under the top. When you start weighing your food, you will discover this. If you purchase a scale, I recommend digital ones that have grams and ounces. I got a really nice one at Walmart for $20. I use it all the time. Be forewarned, your kids will like using it to weigh all kinds of interesting things. Be truthful in your food journals, don’t guesstimate, weigh your food, keep track of everything that enters your mouth and forgive yourself if you go astray. You Fit Homeschool Mom’s Transformation Guide

Page 24

won’t have to do this forever. Do it right the first time and save yourself some frustration. Eating different combinations of foods will either speed up or slow down digestion. Your goal should be to keep your metabolism humming and your blood sugar levels stable. This keeps you satiated and your body burning fat efficiently. Try to eat combinations of foods that will keep digestion at a moderate to slow rate and you will find yourself less hungry. What you eat post workout is also important. This would be the time to have something that is digested at a fast rate so your body can absorb the nutrients it needs to speed recovery and rebuild muscles. So what combinations of foods are we talking about? Here’s a chart to help you: Fast Digestion:

Moderate Digestion:

Slowest Digestion:

Liquid sugars (syrups, sodas, fruit juice) Not recommended

Protein with Complex Carbohydrates (Eggs and oatmeal)

Protein with fat (Salmon and cream sauce)

Solid sugars (ice cream, cookies and cakes) Not recommended

Protein with fat and Complex Carbohydrates (Chicken sauteed in olive oil and brown rice)

Protein with fat and fibrous carbohydrates (salmon, cream sauce with broccoli)

Post Workout Whey Shake (Prograde Workout) – What I recommend. Best Post Workout

Meal Replacement Shake such as Prograde Lean

Best for breakfast, and the 2 hour period after a workout

Fit Homeschool Mom’s Transformation Guide

Best for dinner and evening snacks

Page 25

So a typical day of meals will look like this with a workout in the morning: Breakfast (at least 1 ½ hours before workout): VGF 25 +, EFA Icon ½ cup oats, ¼ cup blueberries, 1 egg, 3 egg whites, ½ cup spinach Post Workout: (Within 30 minutes after workout) Prograde Workout Shake Snack: Apple, mixed unsalted raw nuts, 2 boiled eggs (minus yolks) Lunch: Chicken, Brown Rice and asparagus Snack: Lean Meal Replacement Shake or Cottage Cheese w/fruit Dinner: Roast Beef, large salad, and carrots Snack: Cottage Cheese, blueberries, scoop of protein powder and 12 almonds

Fit Homeschool Mom’s Transformation Guide

Page 26

Meal Plans by My Members – Get Your Chow On! Meals By Kati Molchan Meal #1

Oatmeal with ground flax seed and blueberries One whole Egg and 3 Egg Whites Scrambled

Meal #2

Protein shake 1 scoop chocolate protein powder 8 oz. skim milk 2 tsp. cocoa powder 1 tbsp. all natural peanut butter 1 banana handful of ice

Meal #3

Meal #4

Meal #5

Put all ingredients in the blender and mix until smooth.

Chicken and salad Chicken breast Romaine/spinach salad mix Green bell peppers, red bell peppers, cucumbers, tomato, black olives

Just mix it all up and chow down

Protein Shake 1 Scoop vanilla protein powder 8 oz. skim milk Handful of frozen strawberries Big spoonful of plain yogurt

Blend it all together and ya got yourself a snack

Stuffed Chicken Breasts - Slow Cooker Recipe 6 boneless, skinless chicken breasts 8 oz. feta cheese, crumbled 3 cups chopped fresh spinach leaves 1/3 cup sun dried tomatoes 1 tsp. minced lemon zest 1 tsp.. dried basil, oregano or mint ( I personally like it best

Fit Homeschool Mom’s Transformation Guide

Page 27

with oregano) 1/2 tsp. garlic powder Freshly ground black pepper to taste 1 15oz. can diced tomatoes, undrained 1/2 cup oil cured olives hot cooked polenta 1. Place chicken breast between plastic wrap and pound until about 1/4" thick. Repeat with each breast. 2. Combine feta, spinach, sun dried tomatoes, lemon zest, oregano, garlic powder and pepper in medium bowl. 3. Lay pounded breasts smooth side down on work surface. Place approximately 2 tbsp. feta mixture on wide end of breast. Roll tightly. Repeat with each breast. 4. Place rolled breasts, seam side down in slow cooker. Top with diced tomatoes with juice and olives. (if using pitted olives, add to slow cooker in the final hour of cooking) 5. Cover; cook on low for 5.5-6 hours or on high for 4 hours. Serve with polenta. Grocery List Polenta Oatmeal Ground flax seed Blueberries (fresh or frozen) Strawberries (fresh or frozen) Vanilla protein powder Chocolate protein powder Cocoa powder banana Peanut Butter Salad-whatever mix you like Red bell pepper Green bell pepper Cucumbers

Fit Homeschool Mom’s Transformation Guide

Cucumbers Skim Milk Tomatoes Black olives Plain yogurt 7 Chicken breasts Feta cheese Fresh spinach leaves Sun dried tomatoes 1 lemon Basil, oregano or mint Garlic powder 1 can diced tomatoes Oil cured olives

Page 28

Meals by Tricia Strbac Meal #1

2 egg whites with spinach and red pepper Apple (cut up) or glass of low cal. Orange juice

Meal #2

String cheese Can of low sodium v-8 Once in a while, handful of craisins (the cherry flavor)

Meal #3

Spinach salad with grilled chicken, hard boiled egg (w/ no yucky yolk), celery, carrots with the BEST salad dressing ever – Kraft, low fat Catalina – it tastes like the real thing!!!! Serving of almonds

Meal #4

Celery with low fat peanut butter Rice cake

Meal #5

½ New York Strip steak (Hubby eats the other ½) Broccoli with spray butter Brown rice with spray butter

Meal #6

I don’t usually eat a snack at night, but if I do it is orange sherbet or glass of peppermint tea.

Also--- I drink a ton of water throughout the day, so that is for every meal and once in a while I will drink skim milk for din-din or put that in a protein shake in the morning if I don’t have time to make the eggs.

Fit Homeschool Mom’s Transformation Guide

Page 29

Shopping list Produce -Broccoli (frozen or fresh) -Apples (I like the Gala or Camelo from Costco) -Spinach or salad mix -Red pepper -Carrots (get the baby ones, easier to work with)

Meat/Poultry -Eggs -NY Strip steak -Boneless skinless chicken

Dairy -String cheese -Yogurt (dannon boysenberry rocks – really the only one I will eat) -Cottage cheese Misc. -Peanut butter -Orange juice – low cal -Almonds -Craisins -Sherbet – orange…yummo! -Brown rice – aldi has good brown rice and cheap!! -Catalina dressing – Kraft brand, lowfat/low cal! Gooooooooood stuff

Fit Homeschool Mom’s Transformation Guide

Page 30

Menu Plan From Jennifer Collett Meal #1

1 egg, 2-3 egg whites ½ cup sweet peppers ¼ onion slice of ww. Toast a piece of fresh fruit

Meal #2

1/2c. lt. cottage cheese pc of fruit carrot sticks

Meal #3

3 oz. tuna 2 egg whites 1 rib of celery 1/2 cup ww. macaroni noodles lettuce tomato

Meal #4

lf. yogurt, Almonds fresh cut veggies

Meal #5

meatloaf patties Side Salad

Meal #6

Kefir almonds...

Fit Homeschool Mom’s Transformation Guide

omelet: saute veggies until tender(cook extra veggies and put in a container for the next days meal) Add eggs and sprinkle garlic powder, salt and pepper, and a pinch of basil in mixture.

Tuna Salad: drain and rinse tuna . squeeze out excess water. Add chop up egg whites, finely chopped celery, and onion. Add ww. macaroni noodles. Squeeze a little lemon over the tuna just to cut the fishy taste serve over bed of lettuce and tomato.

Meatloaf patties: mix ground turkey ,1 egg and 1/4 cup flax meal together. Mix. Make (4 oz.) patties like you would hamburgers.

Jen makes her own kefir using kefir granules

Page 31

Grocery List: eggs lf. shredded cheddar cheese ww. bread fresh fruit lf cottage cheese 2 tomatoes carrots celery lemon onion red and yellow peppers red leaf lettuce ww macaroni noodles 4 cans of tuna in water lf yogurt almonds 1 pkg ground turkey breast seasoned breadcrumbs extra virgin lt. olive oil or safflower oil

Fit Homeschool Mom’s Transformation Guide

Page 32

Meals by Tracey Roy Meal #1:

1 egg, 3 egg whites handful of spinach handful of diced red and green peppers coffee

Meal #2:

choc. protein shake Apple

Meal #3:

3oz chicken breast spinach salad diced red and green peppers carrot sticks

Meal #4:

1/4 cup almonds apple or banana

Meal #5:

beef tips low sodium cream of mushroom steamed broccoli spinach salad

Meal #6:

1c. kefir yogurt (I find it only at Strack and Van Til)

Fit Homeschool Mom’s Transformation Guide

Page 33

Meals by Renee Harris Simply whip up your eggs with some milk or water, pour into skillet, top with fresh spinach, cover and heat on low until fully cooked.

Meal #1

scrambled eggs spinach ½ cup Cream of Wheat

Meal #2

½ cup cottage cheese fruit

Meal #3:

3 oz. bbq steak Grilled veggies ½ cup cooked brown rice

Meal #4:

“egg nog shake": 1 scoop protein powder 8 oz. milk banana - preferably frozen couple shakes of ground nutmeg and ice. Sprinkle more nutmeg on before serving

Meal #5:

Left over Steak from lunch Salad

Meal #6:

1 oz. pistachios fruit

Fit Homeschool Mom’s Transformation Guide

Grill steak on med/high for 6-7 minutes per side, seasoned with salt and pepper. Cut veggies in chunks and put on skewers on grill.

Slice leftover steak into small pieces. Heat olive oil in pan over medium high heat. Sprinkle generous amounts of cardamom and pepper into hot oil. Toss in meat and stir, giving meat enough time to sautee well. Salt to taste, cool and serve over lettuce salad with above salad dressing. (this meat recipe works great when you mess up an attempt at cooking steak - great for leftovers).

Page 34

Grocery List: Cream of Wheat brown rice pistachios bag of fresh spinach few pieces of your favorite fruit, including 1 banana green leaf lettuce favorite veggies to grill (red bell pepper, onions, etc) cottage cheese plain yogurt eggs New York Steak ----------------------------------------------------------in the pantry: protein powder ground nutmeg cardamom pepper & salt salad dressing (olive oil and balsamic vinegar - a little more oil than vinegar, mixed with a dash of soy sauce and a small spoonful of dijon mustard)

Fit Homeschool Mom’s Transformation Guide

Page 35

Nutrition and the Family Getting the entire family involved in the healthy lifestyle makeover can seem impossible at times, but it can be done. Be determined to make changes slowly. If you try to convert everyone over to your new way of eating in one swell swoop, you will meet resistance head on! I’ve been there and done that. However, if you take it one day at a time – baby steps if you will – it will go over much easier and everyone will be happy. One of the first things I did was sit the family down and have a meeting. We discussed what was wrong with our current lifestyle and what we needed to do to make it better. I encouraged questions and allowed the kids to make their own suggestions. I also asked them to research their own healthy recipe contributions. I made sure to include their recipes in my weekly meal planning. Some were hits and some were dreadfully awful, but we did it together. Along the way, my children learned the differences between carbohydrates, proteins and healthy fats. They also learned how to put together a perfectly balanced meal. One of the rewards of getting the kids involved is that I can now have my two older daughters take over the cooking during the week and they cook things that are healthy and nutritious. Teaching the girls to cook their own meals is a life skill they must know anyways, but teaching them how to cook balanced meals is awesome. Your goal as you attempt to lose body fat is to gain muscle. Muscle is your metabolism. Without muscle you are unable to burn off Fit Homeschool Mom’s Transformation Guide

Page 36

body fat. To gain muscle, you must be fueling your body correctly. Most women believe that to lose weight you must exercise more and eat less. I’m going to change your mind set. In order to lose fat, you must eat more to weigh less. This is because we are not interested in losing weight. We want to lose fat. Losing weight and losing fat are two completely different things. Let me explain: The shape of your body is determined by three things: muscle, bone and fat. While there is really nothing you can do about your bone structure, there is a whole lot you can do about muscle and fat. This ratio of muscle to fat is commonly known as your body composition. It is important to realize that altered body composition is attained through FAT LOSS and LEAN MUSCLE GAIN, NOT WEIGHT LOSS. When your body receives the proper amount of calories and nutrients, you can reach and maintain your fitness goals. Additionally, eating supportive foods that fuel muscle tissue will help burn fat efficiently during exercise and when at rest. What is the difference between fat loss and weight loss?  Calories are burned in muscle tissue. One pound of lean muscle burns approximately 50 calories a day. Conversely, body fat is a store house for calories. One pound of fat burns approximately 5 calories a day and stores 3500 calories of energy.  By simply restricting calories to shrink the number on the scale, a minimum of 25% of weight loss (more than two pounds per week on average) will be lost from lean tissue.  As a result, your metabolism will be suppressed by 50% Fit Homeschool Mom’s Transformation Guide

Page 37

 Rapid weight loss from under-eating causes muscle tissue to be used for energy, which cripples your body’s ability to burn fat for energy. In the future this will cause you to put the weight back on and most likely gain more than you ever had before.  Providing your body with a regular exercise program and the food and nutrients it needs will sufficiently fuel working muscles, initiate fat loss and develop an accelerated, fat burning metabolism.  Proper fat loss strategies will allow you to lose 75% of your weight from fat and less than 25% from lean tissue. Use this formula when determining what your caloric needs are, however this is only a reference. At this stage of your journey, you do not need to count every calorie you eat unless you really love numbers. I know the dilemma starts when you try to get the whole family to change over to this type of eating. How do you get your kids to eat brown rice(in my case, as an Asian, we were brought up on white rice from the time we were 6 months old). Here’s what I did? I started with toddler steps. I began by adding more water than the recipe indicated so that it would steam longer and the brown rice would have the texture of white rice. I added chicken bouillon to make it taste better. We only ate it 1 night a week to begin with. I then would add another day every second week until we were eating brown rice exclusively. We try different varieties also. We have found that we love brown basmati rice the best and it smells just like popcorn when it cooks.

Fit Homeschool Mom’s Transformation Guide

Page 38

I have never had any problems getting my children to eat vegetables because we always ate a lot of stir fries. However, I know that other moms really struggle with this. So, here are some tips to try to jazz up the veggies for the kids: 50 Ways to Love Your Fruits and Veggies 1. Mix a bag of shredded cabbage with a little light coleslaw dressing; chopped apples or canned pineapple chunks are optional. 2. Add grated carrots or zucchini to spaghetti sauce. 3. Substitute green peas for half the avocado in guacamole to reduce fat without changing the taste or texture. 4. Add chopped fresh tomatoes and cilantro to bottled salsa as a quick dip for chips, baby carrots, or pita, or pile it on as dressing for salads, tacos, and burritos. 5. Make pumpkin pie with fat-free canned milk and low-fat crust. 6. Add lots of leaf lettuce, red onion, and thick tomato slices to a turkey sandwich. 7. Pop frozen blueberries or grapes into your mouth for a sorbet like treat. 8. Top your morning cereal with dried plums or cranberries or a handful of fresh berries. 9. Drink a travel-size box of orange juice on the way to work. 10.Stir fresh peaches or berries into frozen yogurt. 11.Add canned mandarin oranges to your spinach salad. 12.Skewer more vegetables (cherry tomatoes, carrot slices, mushrooms, eggplant, onion, squash, sweet potato, etc.) than meat on your shish kabobs. 13.Add frozen green peas to canned chicken noodle soup. 14.Never, and I mean never, leave the house without a snack stash (banana, orange, apple, baby carrots, raisins, grapes). 15.Puree fresh fruit, sweeten it with concentrated apple juice, and freeze it into ice cubes or pops. Add cubes to club soda for a refreshing drink. 16.Add fruit to your milkshake (smoothie). 17.Make fruit or vegetable salsa and sauces with mango, papaya, peach, or pineapple and use it in place of creamed sauces on meats, fish, and chicken. 18.Sweeten nonfat, plain yogurt with fruit. Fit Homeschool Mom’s Transformation Guide

Page 39

19.After dinner, place a platter of cut-up fruit on the table for snacking in the evenings. 20.When eating out, order entrees that feature vegetables (grilled vegetable sandwich, salad, vegetable soup). 21.Ask your waiter to hold the potato and instead bring two side orders of vegetables (steamed) with your meal. 22.Add grapes, mandarin oranges, or cubed apples to chicken salad. 23.Skip the syrup, and top pancakes, waffles, or French toast with fresh fruit. 24.Puree vegetables such as cauliflower, carrots, or broccoli to add to soup stock and sauces. 25.Add dried fruit to stuffings and rice dishes. 26.Double your normal portion vegetables (except french fries or iceberg lettuce!). 27.Cut sweet potatoes into half-inch strips and roast them, for a tasty alternative to french fries. 28.Stuff an almond into each of five pitted dried plums for a sweet, chewy, crunchy snack. 29.Plan your dinner around the theme of “Meat and Three Veggies.” 30.Toss a bag of frozen stew vegetables (large hunks of carrots, potato, celery, and onion) with a tablespoon of olive oil, a dash of salt and pepper, and a few sprigs of fresh rosemary. Roast at 425 degrees for 30 minutes. 31.Toss chopped tomatoes, corn, red onion, salt, and rice vinegar for a quick and filling snack or lunch salad. 32.Add cilantro, chopped tomatoes, corn, grated carrots, or other vegetables to tacos and burritos. 33.When flying, as for a tomato or orange juice for your in-flight beverage. 34.Once a week, have a meal salad for dinner, such as Cajun-salmon Caesar salad or grilled-chicken spinach salad with mandarin oranges. 35.Take advantage of precut vegetables, packaged salads, supermarket salad bars, and specialty produce. 36.Grill extra vegetables at dinner to use in a quick wrap for tomorrow’s lunch. 37.Fill a halved cantaloupe with lemon-flavored yogurt. 38.Skip the fruit drinks, blends, and “ades,” and go for the 100 percent orange, grapefruit, prune, pomegranate, and pineapple juices. Remember moderation! 39.Add flowers such as dandelions, violets, daylilies, clover, and oxalis to salads. Fit Homeschool Mom’s Transformation Guide

Page 40

40.Add steamed asparagus or green beans to your favorite pasta dish. 41.Top pizza with quartered artichoke hearts (canned in water), roasted red peppers, red onion, sliced zucchini, and fresh tomatoes. 42.Order deli sandwiches with extra tomatoes. 43.Whip steamed chopped collards or chard into mashed potatoes. 44.Buy produce at various stages of ripeness to avoid spoilage. 45.Stock up on frozen plain vegetables for last-minute meals. 46.Keep dried fruit on hand for a quick snack. 47.Plant a pear or apple tree, a row of blueberry bushes, or a vegetable garden in the backyard. 48.When eating out, ask for two sides of vegetables, or split an entrée and complement it with a salad. 49.At parties, sip on orange juice, tomato juice, or Bloody Mary mix. 50.Take a low-fat cooking class and share vegetable recipes with friends.

As a homeschool mom, I know you can get really creative with this and find ways that will enable your family to eat healthier. Due to the fact that I run boot camps and teach nutrition classes we were eating dinner rather late. So recently I had my two older daughters take over planning and cooking meals during the week. They each get two nights a week to plan, shop and cook. I cook on Friday, Saturday and Sunday. This is not only a great lesson in homemaking and budgeting skills, but it has allowed them the chance to make mistakes in the kitchen now before leaving home so they will be better equipped to take care of their families when the time comes. Through this experience, my 10 year old, Briana, has found she is quite a little chef and enjoys experimenting with different flavors. Some have been quite interesting, to say the least. For instance, I

Fit Homeschool Mom’s Transformation Guide

Page 41

never would have thought about combining soy sauce and orange juice as part of the seasoning for a stir fry, but it tastes amazing. They have begun compiling their very own recipe notebooks and I won’t be surprised if I find myself calling them for some of my favorites. The other benefit from allowing my children some free reign in the kitchen is they are learning how to create healthy meals and these are habits that will follow them throughout their lives and the lives of their children, I hope. I have found that being a homeschool mom has been a blessing to the health of my family. I have more time to devote to them, to research, to planning and implementing healthy habits.

Fit Homeschool Mom’s Transformation Guide

Page 42

Meal Planning: The Key to Weight Loss Success Women are busy. We sometimes find our days stretching out longer and longer to fit in everything that needs to get done. With this comes stress and frustration which can cause us to put ourselves at the bottom of the list of priorities. Our weight loss goals are forgotten or saved for another time. It doesn’t need to be this way. If you can learn to create good habits, you will reduce stress and accomplish your fitness goals quickly. One of the best habits you can learn is planning your meals ahead. The less you need to cook during the week, the quicker you can get out of the kitchen and the more time you enjoy with your family. Here are a few strategies to get you started on your road to permanent fat loss: Strategy #1: Pick A Planning Day – Pick one day every week to sit down and plan out the menu. I start with a blank calendar and a sheet of lined paper. I also have all my favorite healthy cookbooks out in front of me. Include 3 meals and 3 snacks for each day of the week. As you create your meal plans, add the ingredients you will need onto your grocery list and include the cookbook and page number on your menu. Doing this will enable anyone to follow the menu plan if more than one person cooks meals in the house. Be sure and include 2-4 cheat meals. Denying yourself your favorite foods and calling them forbidden will ensure weight loss Fit Homeschool Mom’s Transformation Guide

Page 43

failure. I always include cheat meals on the weekends when we are most likely to eat out or go to the movies (popcorn!). Strategy #2: Create a Master List – Save all your favorite menus and grocery lists. Compile all your favorites into a notebook and save them for future use. This is a great time saver. Most families will eat the same meals over and over again. Do the work once and save yourself time later. I like to break my master list down even further by creating a master meal list. By having a list already made of your family favorites, you can save a lot of time browsing through cookbooks. Be sure and include the name of the cookbook and the page number next to each meal for future reference. Strategy #3: Pick a Shopping Day – Do all your shopping in one day buying only what is on your grocery list. I save a lot of money buying in bulk. Planning your menus ahead of time will let you know exactly how much of one item you will need for the week and it cuts impulse buying drastically. Always make sure you eat before going shopping. You will do more impulse buys if you are hungry. Temptation will be all around you. The whole, unprocessed foods are on and around the perimeter of the store. Try to avoid the inner aisles if at all possible. Strategy #4: Do Some Prep Work When You Get Home – Precut your veggies, precook your chicken breast and make a large salad for the week. Fit Homeschool Mom’s Transformation Guide

Page 44

You will be grateful during the busy week for taking the time to do this. If your salads are premade you can just worry about the main dish. If you purchased a large bag of chicken breast, you can throw it all in a baking pan and roast them ahead of time while you chop veggies. When they are done, bag them in freezer bags and put half in the freezer, half in the refrigerator. Halfway through the week, you can pull the other bag out of the freezer. Strategy #4 – Use a Food Journal It is really easy to overeat when you are not consciously keeping track of everything that enters your mouth. A little bite of this and a snippet of that as you walk past the kitchen counter can add up quick. Also, doing a lot of “tasting” while you’re cooking dinner can add up too. Have you ever cooked dinner and sat down to eat with the family but was already full? I’m guilty of that one. Keeping a food journal will help you stay on track, learn what your trigger foods are and give you a better idea of what works for you and what doesn’t. If you hit a plateau, you will know what you need to change to get back on track again. You can use a fancy form, an online food journal or just a spiral notebook. They all work as long as you use them. A couple of free online journals are www.fitday.com, www.calorieking.com and a new one www.sparkpeople.com I have also included an excel food journal for you to use as a download. I prefer my spiral notebooks because I will be much more consist about keeping track if I write down what I eat as I make it or while I’m eating it. Sometimes getting to a computer is not feasible and trying to remember what I ate later on is challenging. Fit Homeschool Mom’s Transformation Guide

Page 45

Another reason I like spiral bound notebooks is I still like looking back on my journal and reading about my daily challenges, the changes that were taking place in my body and seeing how my nutritional habits improved over the course of a year. I like looking back at the photos I took of my transformation. Fitness is a lifelong commitment. Instilling the habit of planning ahead will help you maintain your resolve to get healthy, fit and strong. Remember that anything of worth takes dedication. Having a plan will keep you focused and less likely to become overwhelmed to the point of quitting. Be sure and use the forms at the end of this chapter to help with your meal planning and grocery shopping. Make extra copies of the grocery list or put it in a sheet protector and use a dry erase marker. You can stick it on the refrigerator and circle items you need as you run low. You’ll never forget something again. I put in the basics for a healthy diet, and left a lot of blank spaces for you to fill in with your family favorites.

Fit Homeschool Mom’s Transformation Guide

Page 46

Grocery List Asparagus Avocado Bell Peppers Broccoli Cabbage Carrots Celery Coleslaw Mix Cucumber Garlic Ginger Green beans jalapenos Lettuce Mushrooms Onions Parsnips Sweet Potatoes Snow peas Spinach Squash Tomatoes Zucchini Fruit Apples Bananas Blueberries Cantaloupe Grapefruit

Lemon/lime Mango Oranges Papaya Peaches Raspberries Strawberries Basil Chives Cilantro Dill Mint Oregano Parsley Rosemary Thyme Bread WW Pita WW Tortillas WW buns Corn Tortillas WW Bread Grains Bulgur Wheat Old Fash. Oats Couscous Pearl Barley Brown Rice

Cream of Wheat WW Pasta Fats Walnuts Olive Oil, EV Safflower Oil Almonds Proteins Chicken breast Chicken tenders Turkey bacon Turkey breast Gr. turkey, lean Gr. chicken, lean Gr. beef, lean Halibut fillets Orange roughy Salmon Crab meat Lobster meat Shrimp Swordfish Tuna Beef, bottom round Beef, filet mignon Beef, flank steak Beef, top loin Beef, top round Buffalo

Fit Homeschool Mom’s Transformation Guide

Canadian Bacon Dairy Cottage Cheese Yogurt Eggs Skim milk Cheddar cheese Blue cheese Feta cheese Colby-jack Monterey jack Mozzarella Parmesan Provolone Ricotta String cheese Swiss Cream cheese

Page 47

Master Meal List Recipe

Cookbook

Page Number

Fit Homeschool Mom’s Transformation Guide

Family Rating (1-10)

Notes

Page 48

Eating Right on a Budget One of the concerns that women will have with this lifestyle change is the cost of eating healthy. I want to encourage you to truly look at what you are spending money on at the store. It is possible to eat better without going broke or spending hundreds of dollars each week. The first thing you must do is eliminate anything processed in your diets. That includes white flour, white sugar, boxed cereals, dinner kits, frozen pizzas and anything else that comes in a box with a label of unpronounceable ingredients. Take advantage of farmers markets, roadside vegetable stands and your own backyard when it comes to purchasing or growing your own fruit and vegetables. In the Midwest I am even able to purchase fresh eggs. On my way to boot camp, I pass two houses that sell fresh chicken eggs. There are lots of affordable options wherever you live to save on produce. When you start to purchase whole foods, you begin to save a lot more money. This is how I maneuver the grocery store: I enter the store and immediately walk all the way to the right side where the meat section is and enter the frozen meat aisle. I always purchase big bags of frozen boneless, skinless chicken breast, chicken tenderloins and boneless, skinless chicken thighs. Our grocery store, Meijer, has a buy-one-get-one-free sale once a month and I stock up on several bags and throw some in the deep freezer. In the freezer aisle I will also purchase the small tube packages of ground turkey. Fit Homeschool Mom’s Transformation Guide

Page 49

They are much cheaper than the fresh packages. The frozen packages are usually around $2 each while the fresh packages are almost $5 each if they are not on sale. Sometimes I can get the fresh packages for $2 each. While in the frozen section, I will pick up some frozen tilapia, salmon or orange roughy. These go on sale quite frequently also. My husband is not a big fan of fish so my girls and I will eat the fish for lunch when he is at work. I then walk to the fresh meat section and purchase any roasts or pork tenderloins that I might need. If they are on sale and the budget allows, I will pick up a couple so one can go in the deep freezer for later. I then mosey on over to the dairy section where I pick up my cottage cheese, Greek nonfat plain yogurt, butter and nonfat skim milk. I have been purchasing my eggs in bulk at Sam’s Club because I get such a great deal. However, watch the sales because when eggs go on sale at the supermarket it can be cheaper to buy several packages of eggs than buying bulk at Sam’s. Once I am done in the dairy section, I hit the produce section and select all my produce for the week. Don’t skimp here, especially on the vegetables and fruits that are in season. This is where the bulk of your meals should come from. Every week select something that you have never had before. We have discovered some really interesting vegetables that we love by experimenting a little. If you do not make your own bread, then I would hit the bakery aisle. When purchasing bread, make sure the first ingredient is stone ground whole wheat flour, that has no high fructose corn syrup and at Fit Homeschool Mom’s Transformation Guide

Page 50

least 9 grams of fiber. Once you have done this and realize how expensive the “real” bread is you may be convinced to start baking your own. The best bread to purchase is usually the organic loaves because even the ones that are labeled “natural” are horrible chemical concoctions. This is usually all I need at the grocery store food wise. Occasionally I will purchase a few canned goods such as sodium free tomato sauce, Ragu’s light spaghetti sauce, low-carb ketchup, mustard, and other low sugar, high fructose corn syrup free condiments. In the winter when fresh vegetables are more expensive, I will buy a lot of frozen vegetables. These go on sale every month so be sure and stock up. The vegetables I tend to buy frozen are green beans, broccoli, asparagus, California blends, peas and squash. You will find that when you shop the perimeter of the store, you will be spending a lot less money. In my area, we have an Aldi that is a discount grocery store where I can get some great deals on produce and fresh meat. If you have one of these or a store similar to it, stay away from the packaged and canned foods. They are just beautifully packaged junk foods. Aldi has a line of food that they carry called “Fit and Active.” I’ve looked at the ingredients list and it’s horrible. Usually the first or second ingredient is high fructose corn syrup. Any fit and active person should not be consuming these foods. These companies are disgusting with their marketing schemes.

Fit Homeschool Mom’s Transformation Guide

Page 51

Don’t be tempted to use your children as excuses for purchasing processed junk food. They don’t need it and you’ll save more money when you learn to eliminate junk food from their diets. I recently discovered another stay at home mom who has learned how to get all of her groceries at a discount, or for free, and sometimes she even makes money. She keeps a blog with hundreds of other women in the United States contributing information about store bargains for each week. I have learned a lot reading her material and I think it is a recommended course for all girls before they graduate from high school. The best part is her course is completely free. Check it out at www.moneysavingmom.com

Fit Homeschool Mom’s Transformation Guide

Page 52

Putting it all Together So you now know that you need to stop dieting, start exercising correctly and start eating supportively. How do you put this all together and get it done? First, get your family involved with this lifestyle change. Don’t attempt to do this all on your own. You will feel overwhelmed and will quit before you have begun to see or feel any changes. Become part of a supportive group of homeschool moms who are also in the trenches. My free online site, www.FitHomeschoolMoms.ning.com is a great place to start. There you can exchange ideas, recipes and get the motivational support to keep you on track. Even better, they are all homeschool moms that understand your struggles. Second, don’t just plunge right in without planning in advance. Most homeschool moms need to have a plan of action so they can stay the course. Get your planner out and decide right now when you are going to exercise. This might change as you go along and life’s circumstances change, but at least get this scheduled. Write an appointment for exercise every day of the week except Sunday. The ideal schedule would be Monday, Wednesday and Friday allowing a day of rest in between each session, but look at YOUR schedule and find what works best. Do not schedule more than two days back to back. Your body needs rest to repair and recover. Next, schedule your meal planning day. Try to make it the same day every week. I like to do my meal planning on Sunday afternoon after Fit Homeschool Mom’s Transformation Guide

Page 53

church while my husband is napping. Create your shopping list and make a copy of your meal plan to save for the future. Make sure you are putting all the meals you pick on your meal list with cookbook names and page numbers for future reference. Do the work once and save time later. Check your planner for the best day to go shopping. You might already have a designated day for this. Go through your cupboards with your kids or husband and get rid of anything processed or canned. Bless a neighbor or friend with a large box or two of goods. I actually gave a huge box to our town’s food pantry. Don’t have a last binge party with the family, just get rid of it! Purchase any exercise equipment you need for the program. In this program you will need: Dumbbells: 10 lbs. through 25 lbs. Pull up Bar (one that can be adjusted to the mid level of your doorway) Stability Ball Kitchen Timer Review the exercise plan to make sure you understand fully each exercise and the timing of each superset. Pick the workout that you have the time for. There is a 9 minute, 15 minute or a 20 minute workout for each month. Get a spiral notebook to keep track of every morsel of food you eat and every workout. Keep the workouts on one side of the notebook and the food log on the other. Keep track in detail. Remember, I still have Fit Homeschool Mom’s Transformation Guide

Page 54

my journal that I used when I went through my transformation and I love looking back through it. It’s inspiring to see where I have come from and I also remember why I never want to go back. I believe your journal is one of the most essential tools you will use. Start the first page of your journal with your weight, body circumference measurements and your goals. Don’t skip this. Also, take before pictures and glue copies of them on the inside front cover. That is the most painful part, but you will be so happy you did it later on when you watch the fat melt away. Every 4 weeks, snap some more pictures and glue them into your journal. Like Lisa’s shown here:

Fit Homeschool Mom’s Transformation Guide

Page 55

Strength Training Your Secret Weapon for Permanent Weight Loss

Most women avoid strength training for fear that they will morph into a muscle bound freak of nature. This is just a myth. Women do not produce enough testosterone to build muscles like the bodybuilding competitors you see in the magazines. Most of these bodybuilders have to take drugs in order to look the way they do. Strength training is essential if you want to make visual changes to your bodies, become healthier, stronger, increase your flexibility and possibly live longer. If strength training is not part of your arsenal in your fight against unwanted body fat, you are destined to fail. The more muscle you have, the higher your metabolism is when you are at rest which means the higher your chance for success. Let's face it, women who are lean and toned are healthier looking than the emaciated models on the catwalk or the anorexic looking actresses on the big screen. A lean, toned and athletic look is what most women desire. The only way to obtain that look is with strength training, a supportive nutrition plan and smart cardio. Here are some more benefits to strength training that you should consider. Increased Disease Resistance Strength training has proven to help in the reduction of risk in certain Fit Homeschool Mom’s Transformation Guide

Page 56

diseases such as breast cancer by reducing high estrogen levels linked to the disease, diabetes and insulin needs, cardiovascular disease, high blood pressure, osteoporosis and arthritis. It increases HDL (good cholesterol) and decreases LDL (bad cholesterol). Increases Bone Density Strength training increases bone density which is very important in women and helps reduce the occurrence of osteoporosis. Osteoporosis is a disease that is affecting more women due to lack of physical activity and poor nutrition. This has increased the occurrence of bone fractures in our elderly population. Strength training will help reduce your risk. It increases self confidence and feel good which is essential to a woman's self confidence. When you strength train you will change the shape and tone of your body. Dieting alone does not change the shape of your body, you just become a smaller version of the person you already are. Increased Muscle Mass = Reduced Body Fat = Increased Metabolism More muscle means faster metabolism. As we age our metabolism naturally slows down. Lack of muscle in our bodies slows down our metabolism even faster. In order to speed our metabolism up and aid the process of losing unwanted body fat, we need to increase our muscle mass. When you have a significant amount of muscle, you will burn fat while at rest. Strength training will increase your muscle mass which will in turn increase your metabolism. Fit Homeschool Mom’s Transformation Guide

Page 57

If these benefits to strength training haven't convinced you to start pumping iron then know that strength training is absolutely essential if you wish to create visual changes in your body and the benefits extend far beyond the visual. If permanent fat loss is your goal, then strength training is your secret to success. Get off the treadmill and hit the dumbbells!!

Fit Homeschool Mom’s Transformation Guide

Page 58

Weeks 1- 4 Begin each day with foam rolling and dynamic warm-ups. (Click each link for video demonstrations). Week 1

Sunday REST

Monday Fat Blast A

Tuesday Interval A

Wednesday Fat Blast B

Thursday Interval B

2

REST

Fat Blast A

Interval B

Fat Blast B

Interval A

3

REST

Fat Blast A

Interval A

Fat Blast B

Interval B

4

REST

Fat Blast A

Interval B

Fat Blast B

Interval A

Friday Family Fun Family Fun Family Fun Family Fun

Saturday Interval A Interval B Interval A Interval B

9 Minute Fat Blast Workout A- Monday Continually do each exercise for a total of 4 minutes. Rest 1 minute in between each set of exercises. DB Squat Thrusts x 10 DB Swing x 10 ~REST 1 Minute~ DB Deadlifts x 10 Mountain Climbers x 10 9 Minute Fat Blast Workout B- Wednesday Continually do each exercise for a total of 4 minutes. Rest 1 minute in between each set of exercises. DB 1 legged Deadlift x 10 Burpees x 10 ~REST 1 Minute~ DB Step Ups x 10 DB Rows x 10 Fit Homeschool Mom’s Transformation Guide

Page 59

For your warm-ups do a nice, light jog in place or walk up and down the stairs to get yourself ready for your intervals. It’s very important when doing intervals that you use your highest intensity possible during the work periods. Interval A 5 Minute Warm-up Jumping Jacks – :30 Light Jog/walk around – 1:00 (Complete 6 rounds) 5 minute Cool Down Interval B 5 Minute Warm-up Burpees :30 Planks :30 Light jog/walk around 1:00 (Complete 4 rounds) 5 minute Cool Down

Fit Homeschool Mom’s Transformation Guide

Page 60

Family Fun Friday: Get the kids involved for a little family competition Hit the Deck Grab a deck of cards. Remove all 2’s, 3’s and 4’s. If you have a large family, divide them up into teams of 3-4 with a deck of cards for each team. First team to get through their entire deck wins. If you are a small family, play as individuals against each other. You will be working individually to try and get the most cards at the end of the game. On GO! Each person picks a card. Each suit has an exercise. The number on the card is the amount of reps you complete. Complete the exercise on the card before picking another card.

Here are the exercises: Hearts = Push-ups Spades = Dips Clubs = Burpees Diamonds = Jump Squats K,Q, J = 10 reps of the exercise A = 11 reps of the exercise Joker = 10 reps of all exercises Want to play another round? Here is the clincher: When a Joker is pulled from the deck all exercise reps are doubled until the next Joker is pulled. Keep track of how many cards you end up with each time and try to beat your score each week. Have fun!

Fit Homeschool Mom’s Transformation Guide

Page 61

Weeks 5-8 Begin each day with foam rolling and dynamic warm-ups. (Click each link for video demonstrations). Week 1

Sunday REST

2

REST

3

REST

4

REST

Monday Fat Blast C Interval A Fat Blast C

Tuesday Fat Blast D Interval B Interval A

Wednesday REST or 30 min. cardio session Fat Blast D

Thursday Fat Blast C Interval A Interval B

Friday Fat Blast D Interval B Interval A

Fat Blast C Interval B Fat Blast C

Fat Blast D Interval A Interval B

REST or 30 min. cardio session Fat Blast D

Fat Blast C Interval B Interval A

Fat Blast D Interval A Interval B

Saturday Family Fun Family Fun Family Fun Family Fun

9 Minute Fat Blast Workout C- Monday Continually do each exercise for a total of 4 minutes. Rest 1 minute in between each set of exercises. DB Alternating Lunges x 10 (each leg) SB Chest Press x 10 ~REST 1 Minute~ SB SHELCS OR SHE x 10 Modified Pull-ups x 10 9 Minute Fat Blast Workout D- Wednesday Continually do each exercise for a total of 4 minutes. Rest 1 minute in between each set of exercises. DB Squats x 10 DB Snatches x 10 (each side) ~REST 1 Minute~ Russian Deadlifts x 10 SB Crunches x 10 Fit Homeschool Mom’s Transformation Guide

Page 62

Each month you will notice an increase in work periods. Continue to work at the highest level of intensity you can muster. Interval A 5 Minute Warm-up Dumbbell Swings - :45 Light Jog/walk around – :45 (Complete 6 rounds) 5 minute Cool Down Interval B 5 Minute Warm-up Jump Squat - 1:00 Light jog/walk around 1:00 (Complete 4 rounds) 5 minute Cool Down

Fit Homeschool Mom’s Transformation Guide

Page 63

Family Fun Saturday: Get the kids involved for a little family competition Roll the Dice

Grab a few sets of die. On GO! Each person rolls two die. If you roll doubles, you may roll again. The two numbers you roll determines the exercises you must perform. You will perform 15 reps of each exercise. Play the game for 20 minutes. Here are the exercises: 1 = Burpees 2 = Push Ups 3 = Reverse Crunches 4 = Mountain Climbers 5 = Squats 6 = Jumping Lunges Have fun!

Fit Homeschool Mom’s Transformation Guide

Page 64

Weeks 9-12 Begin each day with foam rolling and dynamic warm-ups. (Click each link for video demonstrations). Week 1

Sunday REST

2

REST

3

REST

4

REST

Monday Fat Blast A Interval A Fat Blast C

Tuesday Fat Blast B Interval B Interval A

Wednesday REST or 30 min. cardio session Fat Blast D

Thursday Fat Blast C Interval A Interval B

Friday Fat Blast D Interval B Fat Blast A

Fat Blast A Interval B Fat Blast A

Fat Blast B Interval A Interval B

REST or 30 min. cardio session Fat Blast B

Fat Blast C Interval B Interval A

Fat Blast D Interval A Fat Blast C

Saturday Family Fun Family Fun Family Fun Family Fun

10 Minute Fat Blast Workout A- Monday Continually do each exercise for a total of 10 minutes. No rest in between each set of exercises. SB Chest Press x 6 DB Alternating Lunges x (each leg) SB Crunches x 8 10 Minute Fat Blast Workout B- Tuesday Continually do each exercise for a total of 10 minutes. No rest in between each set of exercises. DB Alternating Rows x 6 (each side) DB Split Squats x 6 (each leg) Push Ups x 6

Fit Homeschool Mom’s Transformation Guide

Page 65

10 Minute Fat Blast Workout C- Thursday Continually do each exercise for a total of 10 minutes. No rest in between each set of exercises. DB Thrusters x 6 Dips x 6 Step Ups x 6 (each leg) 10 Minute Fat Blast Workout D- Friday Continually do each exercise for a total of 10 minutes. No rest in between each set of exercises. Bulgarian Split Squats x 6 (each side) Modified Pull-ups x 6 Lower Russian Twists x 6 (each side) Interval A

Interval B

5 Minute Warm-up

5 Minute Warm-up

Jumping Jacks – :30 Light Jog/walk around – :15 (Complete 6 rounds)

Burpees 1:00 Light jog/walk around 2:00 (Complete 5 rounds)

5 minute Cool Down

5 minute Cool Down

Fit Homeschool Mom’s Transformation Guide

Page 66

Family Fun Saturday: Get the kids involved for a little family competition Family Baseball

Divide your family into two teams. If you are doing this outdoors you can run bases and do the exercises at each base. If you are exercising indoors you can perform 10 Burpees in between exercises (bases) in place of running. Here are the exercises: First Base = 10 Push Ups Second Base = 15 Prisoner Squats Third Base = 20 Alternating Lunges (Each Leg) Home = 25 DB Swings SCORE 1 Pt for your team. Start a timer for 20 minutes. On GO! One member of each team runs to first base performs the exercise and then runs for 2nd base. Once the first member of your team finishes their exercises at second base and starts for 3rd base, the next team member can run to first base and begin their exercises. Keep a dry erase board, chalk board or piece of paper handy so each team member can write down their score after they get finish their exercises at HOME. If you have small teams and find you are not getting enough rest before running again, have each team member wait until your team mate has scored before running to first base. Have fun! Fit Homeschool Mom’s Transformation Guide

Page 67