Jamie’s birth story

It’s hard to believe that Jamie is 8 weeks old today!

The last 8 weeks have simultaneously flown by…and also some moments seemed endless (usually when I was awake in the middle of the night or when all 4 kids needed something from me at the same time!)

I figured it was time to document his birth story before I start forgetting the details.

Where shall I start?  How about with a quick overview of my pregnancy.  I feel very lucky that overall my pregnancy with Jamie was smooth and uneventful.  I felt nauseous the first trimester, I felt better during the second trimester, and started feeling heavy and slow in the third trimester.

In the last few weeks, I felt done and also apprehensive to give birth and have a newborn to take care of.  I had great, unmedicated birth experiences with both Benjamin and Alex, so on one hand I knew I could do it again, but I also know that nothing is guaranteed with birth so I definitely had fear of the unknown.

We had spoken with my midwives about place of birth during the last few months of my pregnancy.  Jake and I originally thought that I’d give birth at the hospital, as that is where we had our other 3 kids.  However, at the back of my mind I was always curious about home birth, and when I mentioned that to my midwives, they told me that I was a great candidate for home birth, as I had already had 3 straightforward deliveries, and my pregnancy was very low risk.  We honestly didn’t know until I went into labour where this birth would end up happening!!

My labour and delivery with Alex was extremely fast.  You can read about it here. As a result I was worried that this labour would be even faster, and that I’d end up giving birth in the car on the way to the hospital, or even worse, in the parking lot picking my kids up from school one day.

My midwives reassured me that this would NOT happen, and that as soon as I felt ANY signs of labour, I was to page them and they would tell me what to do and they’d be at my side as soon as possible.

Well…starting at about week 36 I had Braxton Hicks contractions all the time, and especially when I was walking or standing.  I felt a lot of pressure in my pelvics and baby’s head was down and low.  Did this mean I would go into labour in any moment?  No one knew!  But I certainly felt on edge a LOT near the end.

I had my 38 week checkup at home – my midwife came to check me and also to scope out our house in the event we went with a home birth.  She asked me if I wanted an internal exam and/or stretch and sweep and I declined.  She also said our house would be great for a home birth, so it felt good to have that option open!

Then it was time for my 39 weeks appointment.  I was 39 weeks and 5 days at this point.  I was REALLY uncomfortable. It was hard to walk.  It was hard to sleep. I felt like I had a bowling ball between my legs.  My pelvis hurt.  I was out of breath all the time.  This time when my midwife Carla asked if I wanted an internal and a stretch and sweep, I said OK.  I was still nervous to get things started, but I was also DONE!   So I had a stretch and sweep at my appointment around 11:30 am.  By the time we got home, I felt things happening.  I felt some light contractions that felt like more than Braxton Hicks.   This was IT!  Jake called his mom and asked her to pick up the kids from school as we knew it would be happening soon and it would be easier without them at home.

Me at 39 weeks!

My midwife who was on call, Rivky, called me to check up on me a few times that afternoon.  (My midwives work in pairs – on any given week, one is in clinic and the other is on call.  Carla was in clinic the week I had Jamie and Rivky was on call, and a third midwife Anne would be assisting Rivky.  I had met all three of them during my prenantal appointments and felt very comfortable with all three).  I felt contractions but they were pretty subtle and about 7-10 mins apart.  However, in light of my previous speedy labours, she wanted to come over.  She felt more comfortable coming over too early, rather than too late and I agreed with that!  At this point, I wanted to stay at home and try this whole home birth thing!

She was at our house by around 6pm, and things were progressing, but they were SLOW!!  She set up all her equipment in my room.. She checked me and I was 3 cm dilated.  Not bad…but nothing too exciting…so we waited…I bounced on my yoga ball…walked up and down my halls…and we waited some more.

All the equipment my midwife brought! It is what you’d find in a level 1 hospital. Thankfully we needed very little of it.

Around 8pm, things weren’t really progressing…and Rivky suggested breaking my water.  I honestly felt a bit nervous about it…I was tired at the time and kinda just wanted to forget the whole thing and go to sleep!  But then I realized I was just prolonging the inevitable…so we did it.  She broke my water.  Now with Alex, when my midwife broke my water I immediately went right into very active labour and I thought this would happen this time.  So Rivky called Anne, the midwife who would be helping her, to come, as we thought breaking my water would make things happen quickly!  Anne arrived, but nothing much changed.  My contractions got a bit closer together and bit more intense, but I knew that they were not painful enough yet to mean that things were happening quickly.

The last picture I took of myself pregnant, at about 8pm at night before Jamie was born early the next morning!

Honestly…I felt discouraged at this point.  I walked a bit, bounced a bit, went up and down the stairs…but things were progressing SO SLOWLY!  At least it felt really slow because I was expecting things to be fast.  In the grand scheme of things, in retrospect, it wasn’t that slow…it’s just that my expectations were unrealistic for this birth – they were based on my previous birth, and every birth is different.

At 10:45 Rivky checked me again, and I was only 4 cm.  That was disappointing, although not that surprising because my contractions were not that painful.  I was tired at this point and annoyed.  Rivky felt that perhaps the baby’s head was in a bit of weird position and was not pressing down on my cervix as much as it could in an ideal position.  Rivky sent Anne home at this point and we’d call her again when I was close to delivery.

I kept walking, bouncing, and waiting….

At about 1 am I was really done.  I lay down on the bed and wanted to just go to sleep.  I was so tired. This made my contractions slow down a lot…

At this point Rivky said to me:  “Sheryl, you have get up and move around and help this baby out…or we are going to the hospital and you may need pitocin and a epidural.” She said this in the kindest way and most honest way, so that I was aware of my options. I was so tired at this point that an epidural actually sounded great.  In my head, I was even thinking that a c-section sounded like a wonderful way to get this baby out.  I was tired, and done, and didn’t want to do this anymore.

But then I decided that I would give this one more shot.  I had given birth twice before without medication and I could do it again. Jake made me an Energize (the preworkout energy drink I have before my workouts).  It gave me a nice burst of energy, and it helped me get out of bed and on my feet again.  I summoned all my energy and a positive mindset.  We put on some Taylor Swift and I danced!!!!  I kept saying to myself “down and out” and I visualized the baby moving down and out. All of these things together, the Energize, being on my feet, dancing, visualization, the music and a good mindset made things happen.  My contractions became more painful.  They started coming every 2-3 minutes.  This was a good thing even though it REALLY HURT!  Each contraction came and went in a wave, and the peak hurt a lot.  And I mean a lot. It radiated towards my back and we think it was due to the positioning of the baby.  Either way…things were working.

At about 2:45 am I was 7cm.  And then the rest – is basically a blur.  The contractions were really intense and really painful.  They were about 2 mins apart.  The pain that radiated towards my back was pretty horrible…but I was in a zone…and someone coped by leaning on Jake during each contraction while Rivky rubbed my back. We were an awesome team.

At about 3:25 I felt like I needed to push.  I instinctively went down on my hands and knees on the floor beside the bed.   Rivky quickly called Anne to come back!  But there was no way I was going to wait for Anne to arrive…this baby was coming out STAT!

Rivky and Jake helped me up on the bed.  I stayed in the hands and knees position and felt like this baby was going to POP out!  Rivky coached me like a pro….she told me not to push…but to just breathe…and let this baby out SLOWLY!  I’m forever thankful for her skill…it HURT and BURNED and I wanted to push hard, but I’m so glad that I didn’t, as it gave my perineum an opportunity to stretch slowly.  Jamie was born at 3:37 am with two very slow controlled pushes, and I had no tears and didn’t need any stitches.

WHAT A RELIEF!!!!!  I did it!!!!  It was the hardest thing I’ve ever done, and it was also the BEST experience.  It was AMAZING giving birth at home, in our room.  Anne arrived shortly after Jamie was born, I delivered the placenta, and everything was wonderful.  Rivky took care of me, Anne took care of the baby, and Jake and I were just in happy la la land with our perfect new son.  About an hour after he was born, Anne helped me go to the bathroom…I was shaky and weak but I peed and it didn’t even hurt that much!  Rivky and Jake changed the sheets on my bed, put together a bag of garbage and a bag of laundry, and you’d never even know a baby was born in our room.  It was clean, cozy and peaceful.

The glamorous reality of postpartum – a diaper and a stomach that looks 6 months pregnant! This was me a few hours after giving birth.

At about 5:45 am, Rivky and Anne left.  Jamie and I were both doing well and lying in bed.  Jamie nursed like a champ right after birth and I felt amazing.  I was high on endorphins and wasn’t in any pain.  I truly felt amazing.

A few hours after Jamie was born…the endorphins were high and I was sooo happy!

Natural birth without medication is HARD.  I will never say that it isn’t.  BUT you feel SO GOOD afterwards, and the recovery is so much easier that I think it’s worth it.  I had an epidural and vacuum for Dylan’s birth and I felt horrible after and in pain for a few weeks.  I had almost no pain after having Jamie and felt amazing.

Is a home birth for everyone?  No – I don’t think it is right for everyone, but it was right for me. I did my research, which showed that in Ontario, with midwives, homebirth is just as safe as hospital birth.  I felt very comfortable the whole time and I trusted Rivky and Anne and my body.  It was an amazing, empowering experience and I’m so glad I did it.  It was amazing to not have to go to the hospital or come home. It was super cold out that night and I never had to leave my house. We were snug and warm and happy.

Jamie’s birth was the hardest thing I’ve ever done, and also the most fulfilling.  If you’ve read this far, thank you!  This post ended up super long.  I hope that my experience can show other moms that birth can be wonderful, empowering and miraculous.  We often just hear about the horror stories when it comes to birth and I think it’s important to share the positive stories too.

Also, if you live in Ontario, and you are considering using a midwife for birth, you absolutely should.  I received the best care from my midwives during the prenatal and postpartum period, and of course during birth.  After Jamie was born, Carla came to check on us 3 times at home.  It was amazing to not have to leave the house for the check ups.  She was so reassuring and made me feel so confident and capable during that first week.  I am forever thankful to my outstanding midwives.  (They work out of the Uptown Midwives clinic in Toronto, and they have privileges at North York General Hospital!  I highly recommend them!)

 

Visiting Rivky at my 2 week checkup. I’m forever thankful for her skill and care during my delivery!

My 3 Day Refresh Results

The results are in from my 3 Day Refresh!

I’m down 2.6 lbs, my bloat is gone, my willpower has skyrocketed and my energy is up!

You are probably wondering…what exactly is the Refresh?

The 3 Day Refresh is a plant-based 3 day cleanse that is meant to jump start weight loss, break a plateau or get you ready for a trip or special event.

It is NOT the kind of cleanse where you have to worry about running to the bathroom. It’s a gentle, natural detox that will help you get back on track. I decided to do it after Passover and after Jake’s birthday weekend as I had more than my fair share of sugar and glutenous deserts. I felt like I needed a good sugar detox, and plus I wanted to look and feel my best before we headed out to Punta Cana for the Team Beachbody Success Club Trip!

So here is the scoop on the Refresh!

When you wake up you start with a large glass of water. You can still work out during the Refresh but I decided to go with lighter workouts to give my muscles and joints a rest. I did yoga on days 1 and 2 and a low impact cardio workout on day 3.

After my workout I had my Shakeology blended with 1/2 a banana as my serving of fruit. The program comes with a complete manual that gives you a list of what foods you can eat, at what time and what serving size.  

For a mid morning snack, I had the Fiber Sweep! Fiber sweep is made up of psyllium, flax and chia and it contains a combination of soluble and insoluble fibre – 13 grams of it! It has a bit of a lemony taste – you mix it with water, stir, stir stir and then drink.   

For lunch you have a shake called Vanilla Fresh. It is a plant-based protein shake and I thought it tasted great! You also get a serving of fruit, veggies and a healthy fat. I had pineapple as my fruit on day 1 and 2, and then cantaloupe on day 3. I had celery with almond butter for my veggie and healthy fat and it was yummy!

During the program you also drink lots of water and green tea. I was peeing a lot 🙂 All these liquids helped to keep hunger away and they also made my skin glow.   It made me realize that I should be drinking more every single day, not just on Refresh days!

For my afternoon snack every day I made a juice with mostly veggies and a bit of fruit in my juicer.  You also have the option of having a serving of veggies with healthy fat if you don’t want or don’t have access to juice.  

Dinner is another Vanilla Fresh and then a veggie based dinner, made with a recipe from the manual. I had steamed broccoli with coconut oil and sea salt on day 1 and 2 and it was DELICIOUS! I know that might sound weird, but when you cut out sugar and the processed stuff your taste buds change immediately and fruits and veggies start to taste AMAZING. On day 3 we were at my mother-in-laws for dinner so I had some roasted brussel sprouts and salad with olive oil and balsamic vinegar, along with my Vanilla Fresh. Yes you CAN do this cleanse and go out and continue on with your normal routine!

I’ve done the Refresh 3 times, and this time it was the easiest for me BY FAR! Why? Well first I knew what to expect. I knew I might be a little hungry at times but I would survive. It’s honestly more of a mental challenge than a physical challenge.

I also had a group of amazing ladies that were doing the Refresh with me. Their accountability and support kept me going when I wanted to quit!  They also got some amazing results – their weight loss ranged from 4-6lbs in 3 days.  Pretty awesome!

I was also really motivated to get some great results before our trip. Let’s be honest here – I wanted to feel good in my bikini and not feel bloated and gross!  

So let’s talk about my results!

In the 3 days I lost 2.6 lbs. I think it might have even been a bit more….but I had to weigh myself at the end at 3am because we were up early to catch a super early flight to Punta Cana! That early in the morning my body didn’t want to….how can I say this….eliminate waste. Sorry if that is TMI. LOL! A few hours later that probably would not been a problem and I bet I would have reached at least 3 lbs of weight loss.  

ANYWAYS….it doesn’t even really matter….because I think the pictures show exactly what happened to my body on the Refresh – my bloat disappeared and my stomach fluff disappeared.  I also felt GREAT! I felt energized throughout the Refresh. I wasn’t dragged down by starchy carbs, sugar, dairy and animal proteins.  

The day after I finished we travelled to Punta Cana. I was motivated to keep the results of my hard work and not ruin how good I was feeling. Since the Refresh I’ve been eating more fruits and veggies than normal…and I’m eating fewer starchy carbs, and less dairy and animal protein. I also feel less hungry than usual, which is a nice side effect!

Also – I feel like my willpower and resolve are stronger than ever after finishing the Refresh. Sticking to the plan for 3 days has made me realize I can do anything I put my mind to! What I put in my mouth is ALWAYS my choice, no matter what is happening around me. Emotional eating….shoving random chocolate chips in my mouth…eating sugar to soothe myself….these are all things I have done before….but in the long run they just make me feel WORSE! Doing the Refresh has definitely made me more aware of my emotional eating habits.

If you would like to try the Refresh and if you would like to join our accountability and support group, please send me a private message via Facebook or email me at sheryl@ikor.com.

Our group starts May 1st! Don’t delay contacting me as you will need about a week for your materials to arrive!

Managing bloating

As a coach I’m always sharing before and after pics….I’ve shared lots of my own over the last 3 years and I’ve shared many transformations of my clients.  They usually are the result of at least 3 weeks of consistent work with an exercise program and a nutrition plan.

This before and after picture is a little different!

The before was taken after a night out with friends.  We went out to a local Italian restaurant, we had a late dinner, and I consumed things that I normally wouldn’t eat on a regular basis such as pizza, bread, drinks and desserts.   It was a fun night and I don’t regret what I ate and drank….but I did pay for it later that evening.

I was SO bloated!  My stomach looked like I was 6 months pregnant and it felt so yucky.  I couldn’t wait to get home and change out of my jeans!

That night made me really think about bloating, what causes it in my body, and how to prevent it.

I’m going to share a bit about how my body reacts to certain things.  I’ve discovered this over trial and error over the last few years.  Everyone is different, of course, so if you deal with bloating I think it is extremely important to listen to your body.  Our bodies tell us so much if we take the time to pay attention and listen.  Most of the time we ignore the signals our bodies give us, and then we pay for that by feeling lousy.  I know my body gives me signals that are loud and clear and I’m going to share some of them in this blog post.

Methods I use to prevent bloating:

1.  Avoid foods that cause bloating – For me personally, grains, dairy and sugar all contribute to bloating.  I feel better when I avoid all three of these things.  I have discovered that my body handles grains better when they are sprouted – such as in sprouted grain bread.  My body also does better with spelt rather than traditional wheat, as spelt is easier to digest.  My body also prefers grains without gluten, such as oats.  I do better when I have grains in very small amounts.   My body also does not love dairy.  Again, I can have it in small amounts every now and then, but in large amounts it bloats me.  I prefer goat or sheep’s milk cheese to cow’s milk cheese.  I also prefer to consume dairy in the form of yogurt or cheese rather than straight up milk, as I find it easier to digest.  Sugar is another one…it’s ok in small amounts but when I have too much – it leads to severe bloating and gas!  I’m not going to fully give up these things forever, but I am mindful as to how they make me feel and I try to minimize the amounts of each that I have.
2. Avoid clothing that cause bloating – I have noticed that when I wear tight jeans and sit a lot, especially after a meal, I become quite bloated.   Upon doing some research on Google, I’ve discovered that this is a real thing!  When we wear tight clothing around our abdomen, it can make it more difficult for gas to pass along normally and this can lead to bloating.   This can also happen with Spanx, which is kind of ironic.  We wear Spanx to hold things in, but they can cause a lot of bloating!  I discovered this first hand when I wore Spanx a few weeks ago under a tight dress.  I could not wait to get home and take them off!
3. Avoid stress – Yes, I know this is easier said than done!  However, stress seriously affects our body’s ability to digest food.  When we eat on the run or when we feel anxious, our bodies product the stress hormones cortisol and adrenaline, and these both inhibit the working of our digestive system.  This can definitely cause bloating.  I’ve noticed that when I am stressed or eating quickly, I feel more bloated, no matter what I am eating.  I make an effort to sit down when I am eating, slow down, and chew well.
4. Drink more water, but not too much at once – Did you know that dehydration can cause bloating?  When we don’t drink enough water, our bodies start to fear that there is a shortage, and we retain water.  I feel best when I drink small amounts of water throughout the day.  If I drink too much at once that also can lead to bloating, since our bodies cannot absorb large amounts of water all at once.
5. Stop eating after dinner and eat dinner early – We usually eat dinner in our house at around 5:30 pm, and I usually do not eat after 7pm.   Why?  Because my body needs time to properly digest everything before I go to sleep!  When I stop eating early, I feel so much less bloated and my food is digested better.  When I eat after dinner, it pretty much always leads to bloating and feeling yucky the next morning.
6. Replace after dinner eating with tea – If you are used to eating after dinner, it can be hard to stop this habit.  For me, I have replaced the habit of eating with the habit of drinking tea!  I love making my own teas with ginger, turmeric and lemon.  I find that these three things greatly reduce bloating as they all have an anti-inflammatory effect.  Having tea after the kids go to sleep is a very relaxing habit and something that I have grown to love!

If you suffer from bloating, I hope that these tips can help you.  Remember to pay attention to your own body.  If you feel bloated, write down what you have eaten, how you felt and what you were wearing.  Over time you will start to recognize patterns and trends, and you will learn to discover how your body reacts to different foods, to different clothing and to stress.

If you need some helping tweaking your nutrition and finding what foods work for you, join our next 21 day health and wellness challenge group starting on April 10th!  In this group we will work out daily at home for 30 mins, create customized meal plans that work for our bodies, and focus on ways to de-stress and relax.  For more info, please send me a message via Facebook or email me at sheryl@ikor.com. 

New Year….New You!

It’s really hard to believe that we are reaching the end of December and the end of 2016.

I will admit that winter is not my favorite season…however….I LOVE this time of year because it just feels so festive!  There are parties, beautiful lights and decorations everywhere…the holiday spirit is lovely and helps us get through the short days and long cold nights.

I also love this time of year because it’s the time when people are ready to COMMIT to their health and fitness goals, and as a coach that makes me SO happy!

Maybe you aren’t quite where you want to be with your health and wellness right now…maybe you have got a few pounds to lose…maybe you want to fit back into your pre-pregnancy clothes….maybe you want to gain some energy and feel good again!

If that describes you….you have come to the right place!  I would LOVE to help you reach your goals.

You may have already heard about the monthly virtual bootcamps that I run.  I’ve been running them consitently for the past 2.5 years and they still excite me because of the special women who take part in them!  I love helping my clients reach their goals and I love teaching busy women how to make time in their lives for exercise and healthy eating.

Registration is open NOW for my January Virtual Bootcamp!  Registration CLOSES on December 29th….so if you have been thinking about joining….stop thinking and sign up now!  We start January 2nd…..I am so excited and I just can’t WAIT for this group to get going!

Are you wondering what the Virtual Bootcamp entails?

Let me give you all the deets!

When you sign up for my January Virtual Bootcamp, you will get all of the following:

• A 1 year membership to Beachbody on Demand (BOD) – think of this as the Netflix of workouts…you will have access to every single program Beachbody has ever created, including the classics like P90x and the newest programs like 21 Day Fix, Country Heat and Core de Force.  You will also have access to whatever new programs Beachbody releases this year.  This means you will NEVER get bored of your home workouts and you have a fitness solution for 12 months, not just for January!
• A 30 day supply of Shakeology, a superfood protein shake/health supplement.
• Portion Fix – a portion controlled clean eating plan that focuses on whole, unprocessed foods.  It takes ALL the guesswork out of healthy eating and it is NOT a diet…it’s a complete lifestyle change and something that you can follow forever, not just for a few weeks.
• Access to me as your coach – I will be there for you, cheering you along, motivating you and supporting you.  I know Beachbody workouts and the Portion Fix nutrition plan INSIDE AND OUT because I’ve been following them for almost three years.  I am here for you 24/7 to answer any questions you might have.
• Access to a private Facebook group that I run – in this group you will have the support of other women on the same journey as you.  Why go at this alone?  It’s so much more FUN and motivating when you do this as part of a group.  We share tips and tricks and recipes and support each other through ups and downs.
• Access to a special tracking app – you can use this app to track your workouts, Shakeology, your weight and measurements.  Remember…if you want to create a new habit, the best way of doing so is actively tracking it!  This app makes tracking so simple and my clients have been loving it!

So you must be wondering…what’s the cost of all of this?

The cost is just $199 in the US and $231 in Canada.  Yup…that’s IT!

That’s pretty much the same as the cost of 2 or 3 personal training sessions, maybe 10 – 15 spin classes,  OR a session or two with a nutritionist.

For just $199/$231, you get a proven system that WORKS and you get access to it for an entire year!  This isn’t a quick fix….this is a complete LIFSTYLE change!  This isn’t just about starting and completing one program, it is about moving through each stage of your journey and entering into a lifestyle of optimal nutrition and fitness.

I truly believe that the most important part of this whole thing is the SUPPORT!  Anyone can buy a workout program, but where you see most people getting RESULTS is when they have a community of support around them helping them stay on track.  That is where the magic happens!

I know for me, I LOVE working out at home.  It’s just so convenient.  You don’t need to spend any time driving to and from a gym.  You don’t need to leave your house on cold, dark mornings and you don’t need to worry about childcare.  Home workouts are now my workouts of choice.  I started them out of necessity when my daughter was a baby and I just couldn’t get out of the house, but now they are my preference.   I like working out at home, in my own space, wearing whatever I want, and not worrying about being late for a class…I like being able to work around my schedule and my kids’ schedules

One more fun thing about my January group…we will be participating in the Beachbody Health Bet!

How does that work?  Well, Beachbody has created a pot of 2 million dollars.  Anyone who qualifies gets a share of that pot.  How do you qualify?

• Workout 3x a week for 4 weeks and track your workouts in a special app
• Drink Shakeology 5x a week for 4 weeks and track it in a special app

That’s it!  If you do those two simple things, you get a share of the pot.  Pretty simple right?  A bunch of my clients and I participated in a Health Bet back in September and it was really fun!  I found the incentive of a cash prize kept everyone focused and motivated.  

So…are you in?  Are you ready to join the Health Bet and participate in our January Virtual Bootcamp?

If so, send me a private message on Facebook or email me at sheryl@ikor.com.

I can’t WAIT to here from you.  2017 is going to be an EPIC year!

P.S.  This group is open to new clients, former clients and coaches on my team!

Recipe – Bieler’s Broth

Not sure if you experience this too, but I find that summer can be a harder time to eat healthy and stay on track with my nutrition. There are always lots of parties and events, trips to the ice cream store, and barbecues.  The weather is nicer and the days are longer and that means I’m spending more time outside and less time cooking.  All of these things are very fun, but they can also lead to unwanted weight gain and stomach distress for me (meaning horrible bloating, gas and IBS.  My apologies if that is TMI!). 

I came across this recipe for a healing vegetable soup a few weeks ago.  I saw it on Facebook and then a friend told me she made it and loved it.  

I gathered up the simple ingredients on the weekend and made my first batch. 

I will admit that I was unsure of how would taste as the ingredient list was rather simple.   However, I was pleasantly surprised.  It was quite easy to make the soup and the end product was delicious.  

It is a really easy way to get in a few servings of vegetables.  You can cook up a batch on the weekend and enjoy it all week long.  

The soup is rich in vitamins and minerals and is very easy to digest.  It is healing to the gut and can be the perfect way to soothe your stomach after indulging too much at a summer event.  

Even my kids liked it, so that means it must actually taste good 😊

BIELER’S BROTH

from Nourishing Traditions

Ingredients

4 medium zucchini squash, chopped

1 pound green beans, trimmed

2 sticks celery, chopped

1 bunch parsley, stems removed and leaves chopped roughly

filtered water

good quality sea salt

Directions

Combine all vegetables and herbs in a Dutch oven covered with water. Bring to a boil, skim any foam that comes to the top, and reduce heat to low. Simmer for 15-20 minutes, until veggies are soft but not overlooked.  Puree in a blender and add sea salt to taste.

If you are struggling with your nutrition, I’d love to help you.  Let’s keep each other accountable this summer.  I’m doing another round of the 21 Day Fix starting Monday, July 4th and I’d love for you to join me and a group of amazing women who are all on a mission to feel their best!  Work out at home for 30 mins and day, eat clean, and nourish your mind, body and soul.  Email me at sheryl@ikor.com or send me a PM via Facebook or Instagram.  Can’t wait to hear from you!

http://www.facebook.com/sheryljesinfitness

Instagram and Snapchat – @sheryljesin

Why I LOVE Working Out at Home

For the past two years, I have been working out exclusively at home, with the very occasional spin class thrown in, and also with occasional outdoor runs.

It’s kind of funny, because when I first started working out at home out of necessity, I HATED IT!  I thought that I could only have a good workout if I left the house and either went to the gym or went for a run outdoors.  Those were my favorite ways of working out before having my third baby.  Once I had three kids,  it was pretty much impossible to get out of the house each day for a daily workout.

When Alex was 4 months old, I was feeling very frustrated as I was missing my daily workouts and a friend suggested that I join her in a home workout challenge ran by Bikini Body Mommy.  Not sure if you have heard of that program before, but it actually was pretty decent and I did it for about 60 days, and got some results.  However, I quickly realized that if I really wanted to lose the rest of the baby weight, I would need to incorporate healthy eating into my Bikini Body Mommy workouts.

That’s when I first heard of Beachbody and the 21 Day Fix. I was looking for a program that had short workouts you could do at home, and that included a simple and effective clean eating plan.   I did a few rounds of the 21 Day Fix, lost 15 pounds, decided to become a coach….and I’ve never looked back.

Yes you can get GREAT results at home!

OK…..back to my list!

Here are the reasons why I love to work out at home!

1.  You don’t need to waste any travel time going to or from a gym – as a busy mom of three, I don’t have a lot of time to spare.  Even if the gym is just a 5 min drive from your house, it’s still 5 mins there and 5 mins back….and you have to walk from your car inside to the locker room….maybe change….definitely take off your boots and jacket if it is winter….that’s AT least another 5 mins on each end…..so that’s at least 20 mins wasted (probably much more).   That’s valuable time I’d rather spend elsewhere.
2. You don’t need to worry about being late for a class – when you work out at home, your workouts start whenever you want them to.  You are never late for a class and you never have to rush to get somewhere on time.
3. You can workout in whatever you want and never have to feel uncomfortable about other people looking at you – often I just workout in a sports bra and short shorts because that is the most comfortable!  I wouldn’t do that in a gym.
4. There are no gross germy sweaty smelly people around you – if you’ve been to a gym before, you know what it’s like when a super sweaty smelly person gets on the treadmill beside you.  It’s even worse when they are hacking and sneezing and have a cold and should have stayed home instead of spreading their germs. Enough said.
5. You never need to worry about childcare – these days I either work out bright and early before the kids wake up or sometimes in the morning when they are already up. Either way, I never have to worry about begging someone to watch them or about dragging them to childcare at the gym.   This was particularly useful when I was still nursing Alex and she wouldn’t take a bottle!
6. Your kids get to see you work out and they learn from your example – I read something recently that said there are three ways that kids learn something:  by example, by example, by example.  If you want your kids to live active and healthy lives, be an example for them and show them how it is done!

 

If you love to work out at the gym, and it’s working for you – keep doing it!

If you are struggling finding time for your gym workouts – consider working out at home!

If you aren’t currently working out, but wish you were – work out at home! It’s the best!  I started doing it out of necessity but now I truly prefer it over the gym.  I actually have time now to go to the gym or to go to classes if I wanted to, now that the kiddos are older and are in school….but I truly prefer my home workouts!

 

Want to try the 21 Day Fix?  I’ve gathered a great group of women who are all starting the program on Monday, June 20th and we’d love for YOU to join us!   Join our supportive community of women who help each other on their journeys towards better health.  Be a part of our group – work out everyday from the comfort of your home, learn about portion controlled clean eating and enrich your mind, body and spirit!  If you want more info, please shoot me an email at sheryl@ikor.com  or PM me via Facebook and I will get back to you ASAP with the details about the challenge. 

Follow me on Instagram – @sheryljesin

Follow me on Facebook – www.facebook.com/sheryjesinfitness

Find me on Snapchat – @sheryljesin

Do before and after pics motivate you?

Do before and after pics motivate you?

Sometimes I struggle with sharing mine.

When I started my return to fitness after having my third baby, I will admit that I was motivated by the idea of changing the way my body looked and by losing weight.

I started consistently exercising again when my daughter was 4 months old.  None of my clothes fit properly.  I was at least 20lbs away from my happy weight (the weight I can maintain without making myself crazy.  For me right now that is around 130lbs).  I had a lot of excess fat around my stomach that was not budging.  I honestly didn’t feel like myself and I hated the way I looked in pictures.

So I was motivated to change the way I looked.

But I was also motivated to change the way I FELT!

For me exercise has always been a way to boost my mood and energy.  It is my daily anti-depressant!  Honestly, I am hooked on the endorphins I get from a good workout.  I crave them!

So when I decided to give the 21 Day Fix a try for the first time 2 years ago, I was motivated to change the way I looked and also to change the way I felt.  Having three kids was exhausting….I was bone tired at 4 months postpartum… and I knew I didn’t have time to run or go to the gym…but I could exercise for 30 mins a day at home and make some simple changes in the way I was eating.

When I share a before and after pic, I am sharing the change in how I look only.

You cannot see the feelings behind the pictures.  You cannot see how much stronger I feel now.   How empowering it feels to be able to do proper push ups…burpees…(assisted) pull ups!  You can’t see how tired I was in my before pic and how much energy I have in my after pic.

I share my before and after pics because I know seeing other people’s pics motivates me.

I hope that my pictures motivate someone out there to start working out…to start eating healthy…to start taking better care of themselves!

I know that with time they will come to experience how amazing working out makes them FEEL!

I believe that is the key to making exercise a daily habit….focusing on how it makes you FEEL rather than on how it makes you LOOK.  In order to keep up with working out…you have to start craving that feeling each and every day.

Work out because you love yourself and your body deserves to be treated well!

I’m putting together my next 30 day health and fitness challenge.  We start April 11th.  If you have been wanting to start taking better care of yourself – this is the perfect opportunity!  Join our supportive community of women who help each other on their journies towards better health.  Be a part of our group – work out every day for 30 mins from the comfort of your home, learn about portion controlled clean eating and enrich your mind, body and spirit!  For more info, send me at email at sheryl@ikor.com or PM me via Facebook and I will get back to you ASAP with the details about the challenge. 

I don’t blog daily, but I am active on social media each and every day!  For daily tips and motivation, find me at:

Instagram and Snapchat – sheryljesin

Facebook – http://www.facebook.com/sheryljesinfitness

 

 

 

 

How not to gain 5 lbs on a cruise

Did you know that the average person gains 5-7lbs on a one week cruise?

I’m not really shocked about that.  With the lavish buffets, self-serve soft serve ice cream and 24 hour pizza availability….I’m surprised it’s actually not even more!

Jake and I just got back from a 5 day cruise on Royal Caribbean’s Oasis of the Seas.

Beachbody chartered the entire ship of 6,000 passengers.  It was such a great trip!

The cruise was filled with 3,000 health and fitness coaches and their guests.

There were daily workouts each morning on the pool deck…and there were lots of healthy eating options.

But there also were lots of desserts….and drinks….in fact I even heard that we beat Royal Caribbean’s record for amount of alcoholic beverages consumed on a 5 day cruise…that’s totally crazy!

Anyways….

Here was my strategy for tackling the cruise:

1. I worked out every single day.  For AT least an hour a day, if not more.  Each morning I worked out on the pool deck with our trainers.  That was about 60 minutes of intense work.  I also walked a lot around the ship – and it is huge!  Each day I got in at least 15,000 steps.  One day it was even 25,000 steps.  In addition to just walking around the ship to get around, I walked around the track for at least 30 mins a day while listening to an audiobook.  I also took the stairs instead of the elevator 98% of the time.
2. I made healthy choices at each meal.  At breakfast I would often have eggs, fruit, veggies and a piece of toast.  Lunch would often be a giant salad with some sort of protein.  Dinner was in the dining room each night and I always chose a salad and either fish or a lean protein and veggies.  I found the veggies to be lacking at dinner time, so I always made sure to get in a lot of veggies at breakfast and dinner.
3. I ate dessert at lunch and dinner every single day.  Yup…I did.  I was on vacation, it was there, and I enjoyed it.  End of story.  I don’t do this at home.  Here’s the truth – what you do on vacation doesn’t matter nearly as much as what you do every day.
4. I didn’t drink much alcohol.  I’ve never been a big drinker…I would rather have dessert than a cocktail.  I think you have to pick and choose your empty calories.  I don’t think you can indulge in alchohol and dessert at every meal for a week and not gain lots of weight.  Pick one to go overboard with.  Or have moderate amounts of both.

 

Morning workouts on the pool deck

 

 

A typical lunch – a big salad with protein

 

Breakfast – egg whites, fruits, mushrooms, toast

 

Taking the stairs

When I came home and hopped on the scale, I learned that I had gained 3 lbs.  I didn’t freak out.  I know it is normal for me to fluctuate within a range of 3-5 lbs, especially if I have eaten out a lot.   I’m used to eating almost all my meals at home, and when you eat out there is a lot of added salt and sugar in your foods.  This causes me to bloat and retain water.

I didn’t let these three pounds turn into a slippery slope of more weight gain and an excuse to justify poor eating habits.

I needed a reset back into healthy eating, so I knew it was a perfect opportunity to do the 3 Day Refresh.  The Refresh is a gentle cleanse/detox that involves lots of water, fruit, veggies, fibre and plant-based proteins.

It is great to do after a vacation or when you just want some help getting back on track or when you want a quick win with weight loss to motivate you.

We arrived home on Thurday night and I did the Refresh from Friday – Sunday.

I felt SO much better after the Refresh…I no longer felt bloated and I felt like my body released all that salt and retained water from the cruise.  I also did not work out on the Refresh and it was a good chance for my muscles to rest from all the intense exercise I did on the cruise.

And guess what?  Those three pounds were gone at the end of the Refresh.

So I had a great trip.  I worked out a lot – for me that is something that I love to do, so it wasn’t a chore but a joy!  I ate lots of delicious food, including lots of fruits and veggies and also including dessert.

We had a great time and I don’t regret a thing!  I also don’t regret jumping right into the Refresh and then from that into my normal healthy eating habits.  I think that is key – don’t let a vacation turn into an excuse to throw away all of your hard work and healthy habits.   What matters most is what you do most of the time, not what you do occassionally while you travel.

I’m putting together my next 30 day health and fitness challenge.  We start April 11th.  If you have been wanting to start taking better care of yourself – this is the perfect opportunity!  Join our supportive community of women who help each other on their journies towards better health.  Be a part of our group – work out everyday for 30 mins from the comfort of your home, learn about portion controlled clean eating and enrich your mind, body and spirit!  For more info, send me at email at sheryl@ikor.com or PM me via Facebook and I will get back to you ASAP with the details about the challenge. 

Follow me on Instagram – @sheryljesin

Follow me on Facebook – www.facebook.com/sheryjesinfitness

Find me on Snapchat – @sheryljesin

 

 

My 60 Day Results with Hammer and Chisel

On Sunday I finished my last Hammer and Chisel workout, and with that, I successfully completed another Beachbody program.

I tend to me someone that downplays my own success.  I like to say things weren’t a big deal…that it was just 8 weeks…that anyone can do it.

And in a way – yes that is true!  Anyone can do it!  It’s just 8 weeks!

However, there is nothing wrong with celebrating your own successes.   In fact, small celebrations along the way are important in acheiving great things.  They keep you going, they motivate you.  So I encourage you to celebrate your own successes, and that’s what I’m going to do here.

Let’s start by talking about numbers.

Weight:  Day 1 – 132.5lbs   Day 60 – 128lbs

Measurements:

Chest – Day 1 – 33.5, Day 60 -33

Right arm – Day 1 – 10.75,  Day 60 – 11.25

Left arm – Day 1 – 10.75, Day 60 – 11.25

Waist – Day 1 – 28.5, Day 60 – 27.25

Bellybutton – Day 1 – 33, Day 60 – 31.5

Hips – Day 1 – 35, Day 60 – 34.5

Right thigh – Day 1 – 21.25, Day 60 – 20.0

Left thigh – Day 1 – 21.25, Day 60 – 20.0

Some thoughts about the numbers:

Weight loss – I did not focus on weight loss with this program.  I focused on building muscle.   This means I was eating a lot each day!  It was amazing to see that building muscle automatically led to fat loss.  A lot of the time women focus on cardio cardio and more cardio to lose weight.  I have learned from this program that strength training is CRUCIAL in building muscle, in speeding up a metabolism and in reshaping your body.  I will always love cardio but I now have a new love for strength training.   Also – I really don’t care much about the scale anymore.  I know my weight can fluctuate within a range of 2-5 lbs from day to day or week to week and I’m OK with that.  Focusing on weight loss is depressing.  Focusing on gaining strength is empowering!

Measurements – It was nice to see some inches gone around my waist as those stubborn pockets of fat around the midsection are hard to lose, especially after having kids.  However, it is possible with consistent work – both with regards to workouts and nutrition.  It was funny that I lost some inches too around my thighs…this wasn’t a goal of mine but I will take it anyways!  And I am HAPPY that I GAINED inches in my arms…my arms have always been my weakest part of my body and I’m proud of gaining muscle in them!

A few more thoughts that move far beyond numbers:

I’m proud of myself for sticking with the program for 60 days and not missing one workout.

I’m proud of myself for increasing my weights steadily throughout the program.  I started off using 10lbs weights for certain moves and went up to 20lbs…which is huge for me.

I’m proud of myself for changing my focus from weight loss to muscle building.  It is a big mindset switch and I think it is one that a lot of women struggle with.  I love that this program gives you different options for the nutrition plan so that you can maintain your weight and gain muscle, or even gain weight by building muscle.

I’m proud of myself for sticking to the nutrition plan quite closely, but adding in some wiggle room for some treats at special events such as birthday parties etc.  For me that is a realistic lifestyle that I can maintain.  I did not feel starved or deprived and I don’t feel the need to binge now that I’m done.

One last thought.  I’m really proud of a habit that I have created from this program that I plan on continuing on with.   I have stopped eating after dinner.  It was hard during the first week or so, but now I don’t even think twice about it.  It is just a habit!

Here is how I did it:

I used to snack after the kids went to bed as a way to relax.  It was a way to unwind, and it felt like I was treating myself.  I found myself shovelling food in my mouth during the day as I rushed around and didn’t often take the time to slow down and taste it.  So after dinner eating was my chance to enjoy my food.  The problem was that I was eating calories that I didn’t need, and I was eating them at a time of day when my body didn’t need them.  Your body needs 3 or 4 hours to finish digesting before you go to sleep.  And I wasn’t allowing for that.

So I decided that I would just go cold turkey with the evening eating.  I finished my alloted food during the day.  I consciously made the decision to slow down during the day, and enjoy my food…to take a breath…to taste things!  And to be thankful for the nourishment.  I made sure that I was eating enough during the day to fuel me so that I wouldn’t be starving after dinner.

I then found other ways to treat myself and unwind in the evenings.  I lit a scented candle.  I made a cup of tea.  I took some time to sit down with Jake and talk to him.  I went to bed early.  I read a book.  I hopped on a team call or did some work.  (Yes, my work makes me feel good!).  I also brushed my teeth after dinner.   I took the time to floss properly and brush properly…and I didn’t want to ruin that with eating again.

I realized that by cutting out evening eating, I slept better because my body didn’t have to work hard to digest food while I was sleeping.  My digestion improved…I felt less gassy and bloated.

I learned to enjoy the way I feel when I don’t eat at night.  I now connect not eating at night to feeling good, whereas before I connected nighttime snacking to feeling good.  I now connect eating at night to feeling yucky and bloated.   And I don’t want to feel that way anymore!

If you are a nighttime eater – I hope these tips help you a bit.  When I focused on changing my mindset about nighttime eating, I was able to stop doing it.   It really was that simple.

If you have been considering trying Hammer and Chisel, I hope my thoughts on the program give you some helpful insight into it.  It truly is an amazing program, and I highly recommend it to anyone looking to lose fat, gain muscle and feel good about themselves!

Want to try Hammer and Chisel?  I’ve gathered a great group of women who are all starting the program on Monday, May 30th and we’d love for YOU to join us!  I’m going to be doing another round along with you!  Join my supportive community of women who help each other on their journies towards better health.  Be a part of our group – work out everyday from the comfort of your home, learn about portion controlled clean eating and enrich your mind, body and spirit!  If you want more info, please shoot me an email at sheryl@ikor.com  or PM me via Facebook and I will get back to you ASAP with the details about the challenge. 

Follow me on Instagram – @sheryljesin

Follow me on Facebook – www.facebook.com/sheryjesinfitness

Find me on Snapchat – @sheryljesin

How to lose your muffin top in 5 minutes

  
Here is my best advice on how to quickly lose your muffin top moms…

Wear jeans that fit!  Yes, go out and buy a pair of jeans that fit you right now.  

It is really that simple.  

There is no worse feeling than squeezing into jeans that are too tight.  You deserve jeans that fit!

I don’t know about you, but I was not one of those women that fit back into their pre-pregnancy jeans 2 weeks after giving birth.  

I did eventually get there after having my first baby…but it took a good 9 months.  Nine months to gain it, nine months to slowly lose it. 

After my second and third – well those pre-pregnancy jeans just don’t fit any more.   Things have shifted.  I have some extra skin. Some extra fat cells on my tummy.   And you know what?  I’m ok with that.  I bought new jeans!!!!!!!

I’m in the best shape of my life right now.  I workout almost every single day.  Not because I want to fit back into my jeans, but because I truly love how my workouts make me FEEL!  

I can run 10k, I can lift heavy weights.  I can do yoga and a killer spin class.  

I eat healthy MOST of the time, not because I want to fit back into my jeans but because I love how healthy food makes me feel.  

I will admit that I also love how dessert tastes so I have some now and then in moderation.  Same with pizza.  

I feel like I am at a very balanced place in my life.  I’ve been much more strict with my diet at times but I’m at a happy medium right now.  I’m happy.  And when I’m happy I’m a nicer person and that has a ripple effect on my kids and everyone else around us.  

I know I am a health and fitness coach and I am supposed to tell your how to carve out your abs and fit into old clothes again.  I can help you with that if that is truly what you want.  

But I think most of us are after a feeling – a feeling of vitality, energy, happiness, peace and contentment.  At least that is how I want to feel.  And my lifestyle right now brings that to me.   

I’m putting together my next 21 day health and fitness challenge. We start February 29th. If you have been wanting to start taking better care of yourself – this is the perfect opportunity! Join my supportive community of women who help each other on their journies towards better health. Be a part of our group – work out everyday for 30 mins from the comfort of your home, learn about portion controlled clean eating and enrich your mind, body and spirit! If you want more info, please shoot me an email at sheryl@ikor.com or PM me via Facebook and I will get back to you ASAP with the details about the challenge. 

Follow me on Instagram – @sheryljesin

Follow me on Facebook – http://www.facebook.com/sheryjesinfitness

Find me on Snapchat – @sheryljesin