I've got something to share today that I am
I LOVE Instagram and how positive and motivating of a space it is for me. I make a real conscious effort to only follow accounts that make me happy and feel inspired.
So this next project is just about that. Sharing, connecting and inspiring throughout Instagram and the healthy living community. I have connected with so many amazing FIT MOMS in real life and on Instagram...and this challenge is for ALL OF YOU!
I have partnered up with my friend and fellow fit mama Hollie from Hollie Nicholson Fitness to co-host a 2 week Instagram photo challenge! #MomsWithMomentum I love photo-a-day challenges because we all can use a little insta-inspiration sometimes! We also have some AMAZING sponsors like Momentum Jewelry and Her Tribe Athletics which only means one thing: super sweet prizes!
Here's how it works.
Save this photo to your phone so you have easy reference to it throughout the challenge.
Repost it on Instagram to tell everyone what you're doing and to encourage them to join you! The more the merrier!
Then, each day of the challenge (Oct. 1-14), post a picture based on that day's prompt. You can interpret them however you like! Don't overthink it, just have FUN!
To be sure that we see your post and to be entered to win prizes throughout the challenge, be sure to hashtag #MomsWithMomentum on each photo and tag each of the co-hosts and sponsors. Winners will be notified and announced throughout the challenge,
I'll be sharing my favorite posts at the end of each week too!
Our sponsors are 2 amazing women owned companies that both have integrated fitness fashion with inspiration.
You already know that I LOVE Momentum Jewelry. I've been an ambassador for over 2 years (but I'm not getting paid for this campaign) and love representing their brand! If you haven't gotten your hands on one of their wrap bracelets or foot notes yet - you've gotta check them out! Or...WIN SOME IN THIS CHALLENGE!!!
Her Tribe Athletics is a brand new athletic apparel company owned by 2 awesome women. All of their shirts are really fun (like this "Chasing Tiny Humans is my Cardio" tank") and they are all limited edition - so if you see something you like, get it right away! You can win this "chasing" tank in our challenge!!
So what do you think?
Are you going to join us?
Start this Sunday with our first prompt "Momentum" and show us how
As you know, I'm getting towards the middle of my half marathon training. This is my first half post baby #2 (5th overall!) and I've realized how much my nutrition has tanked lately. Back before kids I was all about fuel timing and food journaling...now I eat when I eat and I run when I run and I often am not choosing the correct fuel, or eating it at the right time. I know I could be doing a better job, but I needed a refresher!
So, I reached out to my friend Julie. She's a Registered Dietitian who is a board-certified specialist in obesity and weight management. She runs an online nutritional business, "Nutrition With Julie", helping individuals to reach their desired health goals. Not only is she an expert in all things nutrition, she's a fellow runner, gluten and dairy free just like me, AND a loyal member of my doTERRA tribe.
Julie has some awesome, simple tips to help runners at any stage of training or life be better fueled. I hope you learn something new...I know I sure did! Enjoy!
Whether you’re an experienced runner or just starting out with a goal of running a 5 or 10k, nutrition plays an integral part of your daily routine. Some individuals choose to run first thing in the morning while others run later in the day or in the evenings. Many questions often asked include snacks or eating before runs, hydration during and after runs, are energy gels needed and what are the best types of food to eat post-run or race. Hopefully, I can tackle some of the questions for you!
If you are planning to run for less than an hour, a snack may not be needed. If you feel hungry or prefer to have a bite to eat, a small snack with a balance of carbohydrates and protein would be sufficient – for example, low-fat Greek yogurt with a handful of berries, half a banana with a small amount of peanut or almond butter, unsweetened applesauce or a handful of raisins (may be paired with a boiled egg white for the added protein – the yolk is beneficial and full of nutrients, but fat slows down digestion – save the yolk for post run).
For longer or more intense runs, a low-fat, low-fiber dish would be ideal. You want to avoid high fiber foods before runs to prevent any stomach discomfort. Ideally, it’s best to eat about 2 hours before your run to allow time for digestion. A balance of carbs, protein, and a small amount of fat will provide enough energy and fuel for that long run. An option may be scrambled eggs with spinach, a smoothie (Greek yogurt or a scoop of protein powder, a handful of berries, spinach, thinned with milk of choice), cottage cheese with fruit, yogurt and granola, a banana or apple with nut butter, white rice or white potatoes scrambled with an egg or chicken, or overnight gluten-free oats or quinoa with a scoop of protein powder.
After your running workout or race you can wait at least 30 minutes before eating to allow the body to return to a relaxed state, allowing for optimal digestion. An optimal meal would include a balance of carbs, protein, and fat such as chicken or fish with vegetables and a small sweet potato or eggs with vegetables and a slice of whole grain toast or sprouted corn tortillas.
Pre-and post run it’s important to be hydrated! Before your run, aim for at least 16oz of fluids about 2 hours beforehand to allow enough time for your body to process the fluids. Post run, the goal is to drink at least 16 to 24oz for each pound lost during activity. To have an idea of how much water to drink is to weigh yourself before your run and again afterwards to see how much water was lost through sweat.
What to drink post run? Water is always the best choice, as Gatorade and PowerAde are high in sugar – for those long runs when electrolytes need to be replaced, a better option other than a high sugar beverage would be coconut water, which is full of electrolytes and natural sugars to replace those glycogen stores. Other beverages to avoid are fizzy drinks, which can lead to bloating and discomfort after runs. Many studies have showed that after those long runs or an intense workout, low-fat chocolate milk is one of the best recovery fuels, as it has a balance of carbohydrates and protein and utilized in the body quickly and efficiently.
Of course with running, be sure to always listen to your body!
Thank you so much for the tips Julie! I had never thought or known to do egg whites pre-run, and the yolks post-run! Brilliant! If you have questions or are looking to optimize YOUR nutrition - I encourage you to reach out to Julie. You can email her HERE, follow her on Facebook, AND check out her YouTube Channel!
Once upon a time I had a food blog. I was just adventuring into the world of gluten free baking and I shared some so-so recipes with even worse pictures. I'm NOT a food blogger. Thankfully, there are TONS of amazing recipe creators and photographers who choose to share their talents with the world on their blogs - which is where I find most of our family's meal ideas! While I'm not a genius recipe creator, one of the essentials to being a fit mama is feeding her family. So - to the internet I go.
In the past few months, my husband and I have really stepped up our nutrition game which has included weekly meal planning and shopping and food prep. I'm loving less shopping trips, less thinking about dinner and spending less money on food! I like to call how we eat "Whole 30-ish". We realized how dependent we had become on carbs as the main focus of our meals and wanted to change that. Coach did a full Whole 30 last August (while I was 9 months pregnant so no....I still ate whatever I wanted haha!!). We loved the recipes we found during that time and have started a whole list of some favorite, easy, affordable meals. We aim to focus our meals on lean meats and veggies - with some potatoes and occasionally gluten free grains. I still make our favorite gluten free muffins and pancakes quite often, but our main meals look a lot different than they used to.
I love sharing great thing with others when I find them, so I thought I'd share some of our family favorite recipes! All links direct back to the original recipe post. Please note - not all of these recipes are 100% Whole 30, gluten free, diary free etc....sometimes I alter them slightly to fit our current goals. I hope they will help give you some recipe inspiration!
Sausage Pizza Egg Muffin - we LOVE these! We whip up an entire batch at the beginning of the week, and it makes breakfast on teh go so much easier! I usually get sick of eating the same thing day after day, but these really don't get old!
Bunless Paleo Chicken BLTs - I love adding avocado to these (or any version of BLT for that matter). You really don't miss the bun!!
Pineapple Beef Bowls - These make me dream of Hawaiian vacations! SO YUMMY!
Egg Roll Stir Fry - we love Chinese food at our house, but it's next to impossible for us to ever go out or order it. It's hard to find gluten free safe meals (except at PF Changs). I also LOVE the flavor of egg rolls but haven't found a good gluten free replacement for the wrapper. Well, apparently you don't need it! We have served this over rice and cauliflower rice.
Sweet and Spicy Paleo Meatballs - these are definitely a family favorite! I tone the Sriracha down a bit because Miss Mak likes them too - and we just add more spice on top if we need it!
Garlic Paprika Chicken - seriously the EASIEST and most DELICIOUS recipe you'll ever make. Each time I make it we are in awe of how good it is and how effortless it is! We like serving this with sweet potatoes.
Flourless Black Bean Brownies - because I couldn't leave out dessert! Miss Mak is in a "cupcake for everything" phase (I may or may not have influenced this). We started making these in mini muffin tins for mini cupcakes and can not get enough of them! There is a little sugar in them that I haven't tried to substitute out yet. We call them secret ingredient cupcakes because of the black beans. We also usually add 3 drops of Wild Orange essential oil for a yummy chocolate orange flavor!
How about you?
What are your favorite healthy dinner recipes? I'm always looking to add to our weekly line-up!
It's great to see you! I'm Alyssa and I blog about all the things I've found "essential" in my life as a fit mama and football coach's wife. You'll find all kinds of fun stuff here like workouts, oily info, football stories and more!
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I am not a licensed medical professional. All views expressed on this website are based on my own personal research and experiences. Please consult your doctor with any medical issues before beginning a training program.
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