Cassandra Forsythe

Breastfeeding and Weightlifting

It's been almost 12 weeks since April's birth and for 9 of those weeks, I've been lifting, teaching boot camps, doing interval training and walking as much as I can. But, for anyone with kids knows, sometimes getting time for yourself, especially to exercise, can be challenging. Plus, in my world, I work a lot from home on the computer, so many times when baby is sleeping, I use that time to work.

So, overall, I get in about 3 to 4 days of a good workout per week, compared to my previous workout routine of 5 to 6 days per week. On the days I don't exercise intensely, I still get out and walk my dogs while pushing the baby stroller. At least it's something...

During this time, I've had other women ask me about breastfeeding - Am I doing it? Is it exclusive? Am I losing any milk from exercising so much? Am I eating more calories than normal? etc. So, I'm going to answer those questions here:

1. Am I breastfeeding? Is it exclusive?

Yes, I am breastfeeding, and yes, that's all my daughter gets.

2. Do I have any problems producing milk because I exercise so hard? (I lift pretty darn heavy in the gym, and I do some intense interval training about 3 to 4 days per week).

No. If anything, I have too much milk. I have to wear bra pads during the day because I often leak ( ... and let me tell ya, fogetting those pads is a bit embarrasing) and when I pump, I can produce 10 oz in 10 mins! In the middle of the day, I at least get 4 oz.

3. Am I eating more to keep my milk supply going?

No and yes.

For no, I'm not eating more than I ate while I was pregnant. When I was pregnant, I'd eat pretty much whenever I wanted, and kept it to pretty good choices (I did eat more "free" food though, I will admit that). I mostly ate more natural fat and carbohydrate foods (coconut oil, hemp butter, fruit, sprouted grain bread, corn, peas, rice, etc), while my protein was just a bit higher than usual. Now, I've cut back on both fat and carbohydrates, even though they're still in my diet (egg yolks, hemp seeds, less fruit, less starches).

Compared to before I was pregnant and nursing, I'm not eating more caloires. Sometimes my intake is about the same as pre-pregnancy, but you have to rememeber though I wasn't "dieting" in the traditional sense before I was pregnant. I just ate well all the time... I don't ever like to starve myself for any reason. My caloric intake for a healthy eating day is about 1500 to 1900 calories, depending on my activity for that day.

The only thing different now is that breastfeeding does tend to make you pretty hungry sometimes, and, I don't deny that hunger - I just don't let it make me eat sugary foods or empty calories. If I'm hungry, I eat fresh berries or vegetables (I love raw carrots), whey protein, or hemp seeds straight from the package. I keep it real and healthy. :)

4. Should a woman eat more calories to maintain her milk supply?

Yes and No.

Unless you were a really restrictive eater prior to pregnancy, yes, you should eat more. Not just for the calories, but for the nutrients you want to pass to your baby through your breast milk. Choose highly nutritious foods for both you and baby.

However, if you are a reasonable woman and know what eating well is, you don't have to necessarily eat more than what a healthy diet contains.

Plus, you probably have some body fat to lose from your pregnancy, so why not get that off by keeping calories, carbohydrates and fat reasonable?

5. Can you diet and lose body fat/weight when you're breast feeding?

Yes, but you can't be too restrictive. Like I said before, you still need to choose the most nutritious foods possible - those foods will feed your baby, remember, and give you the energy you need to exercise hard when you have the time to.

In the last few weeks, I've actually been keeping a closer reign on my diet. My goal is to lose the extra inch or so I've gained around my waist. The rest of my clothes fit pretty much the same way they did before I was pregnant, but there are a few pairs of pants where the waist is a bit snug. So, to do that, I'm sticking to a 2 to 3 hour eating schedule, but focusing mostly on vegetables, berries, proteins (eggs, pork, turkey), some sprouted grain bread, and fats (olive oil, egg yolks, coconut oil, hemp seed butter and oil). I'm just not over-eating anything and stay away from flour products (breads, pasta, that I started to eat when I was pregnant).

I did try to do an all-protein, vegetables and some fat lower calorie diet just recently, but I just couldn't stick with it. I felt like crap and didn't want to move. I also got really irritable, and my husband didn't like that too much. I was aiming for about 1100 to 1300 calories, but it wasn't worth it. If I stick to 1500 to 1900 calories each day, I'm still losing fat, but leave myself with lots of energy to exercise and care for the baby. Interestingly, my milk supply was NOT affected when I cut back on calories.

In summary:

The most important part of your diet for breastfeeding while you're exercising is to eat a lot of highly nutritious foods.Focus on vegetables (spinach, kale, carrots, salads, green beans, etc), berries and fruits in season, unprocessed proteins (fish, turkey, pork, eggs), some grains (sprouted grain bread, brown rice), and plenty of healthy fat (nuts, seeds, olive oil, avocado, egg yolks, coconut oil and the fat in protein foods).

One of my recent loves is a yummy shake I make during the day which is rich in protein, healthy fat and loads of antioxidants and vitamins. Pictured above is what the finished product looks like.I have this at least once every other day for a meal and it makes me feel great.

Here's the recipe:

Green Yummy Spinach Protein Shake

2/3 cup water

1/3 cup Unsweetened Hemp Milk

1 scoop Vanilla Whey Protein Isolate

2 tsp Ground Flaxseeds

Big bunch of raw Spinach (gives it the green color)

1 Tbsp Hemp Oil

1/4 fresh-cut Pineapple

330 calories, 28 grams protein, 15 g carbohydrates, 3 g fiber, 18 g fat, 1 gram omega-3 fat, 15 mig cholesterol, 70 mg calcium. 2 mg iron

Enjoy!

(To read and post comments for this entry, visit http://cassandraforsythe.com)

Why doesnt exercise help us sleep better?

How many times have you heard that if you have a hard time sleeping, the answer is to exercise more regularly? Probably too many times to count. And for those that still can't sleep, it's not helping them at all.

Well, the answer may come from a recent study by Swiss scientists of 862 students who found that those that reported exercising the most, did NOT report sleeping the best.

The problem wasn't the amount of exercise per se, but the student's perception of how effectively they exercised, and how fit they believed themselves to be.

What this all boils down to in my experience working with several different types of people is our happiness of ourselves and the world around us. Those people that are content with their bodies, their exercise routines, and their overall life, are those that are more at peace and in tune with themselves. As a result, they sleep better at night because they have less to worry about and more to enjoy and look forward to.

It's kind of ironic that some of the most fit women and men I've met or worked with are actually the most dissatisfied with themselves, whether it be their body, their job, their car, their home, their life, or basically anything around them. No matter how hard they work, and how good their life really is, they're never, ever, truly happy. And this is just really unfortunate because they don't see what they have in front of them and how wonderful it is.

Some may say that this "perfectionism" is what drives them to look so good or be so successful. Sure, I can see that as I'm partially one of those "perfectionist" types too. But, what's the point of even looking good, working out hard, or having a great life if you can't even enjoy it?

As my days go flying by, and my daughter (holy cow, I'm a mom!) is already two months old, I really see that life is like a wicked fast car ride through the Alps and, if you don't hit the brakes, slow down and just enjoy the beauty around you, it's going to pass you by before you even realize it's there. So for me, I've been learning to take more time for me, and my family instead of trying to reach some magical level of perfectionism, because in truth, perfect does not exist if you can never appreciate it.

So what's the answer for all those that struggle with sleep issues? It's to STOP STRESSING! Good things and happiness come to those that realize that happiness is what you make of it and it's probably right under your nose - you just have to see that it's really there. Once you accept that your life is great and you are fit and beautiful, your nights will be full of restful dreams and wonderful good mornings.

(To read and post comments for this entry, visit http://cassandraforsythe.com)

A stronger butt means less pelvic floor dysfunction

As a follow-up to my last post Postpartum Exercise Incontinence and the information that having a stronger butt will help correct pelvic floor issues, I thought the best course of action would be to lead you all to some great resources that will help you learn how to use your butts properly! (careful, this is a family site... nothing gross meant by that :) )

Now, I know that I have issues firing my glutes correctly and do work on fixing these misfirings as often as I can. However, sometimes I slack on practicing these exercises and as such, probably explains why I have some pelvic floor dysfunction despite being a regular squatter.

I'm a firm believer in having a strong butt with squats and glute bridges- in fact, squatting is one the most common exercises I have to correct with the women I train and glute bridges are almost unheard of. So many women have no idea how to squat correctly, or even use their butts to do anything except sit.

Since having baby, I too sit a lot more than I used to, and know this has to change. So, I'm getting back on track with my glute work and will share with you all the resources I use to to make my butt stronger, and in turn, correct the pelvic floor weakness I experience when doing jumping jacks. :)

Without further adieu, my most trusted glute resources that will help you create a stronger back side (and lessening issues peeing your pants when you exercise):

1) Bret Contreras, aka The Glute Guy has an AMAZING 675 page report on the glutes. If you want to know everything there is to know about your butt and how to work it correctly, Bret has the information for you in one place: The Glute Guy

If you don't want to buy his report, you can read an interview with him here and here.

2) Mike Robertson, aka the Ass Man (seriously), has written several awesome articles on the butt that you can read for free here and here and here. Look around his site for more information too! He's a smarty!

3) Dr Stuart McGill teaches us about proper core strength and low-back fitness, but it ties in directly with your butt - you need a strong core AND a strong butt for overall body health. And, as you've noticed, after having a baby, your core is probably not as strong as it was before having baby. Get his DVD here.

I have both his DVD and book and reread and watched them after baby - it's helped me a lot with some new back pain I was having.

There you go! That should keep you busy for awhile. But, remember: don't spend ALL your time reading this information. Get off your tush and actually practice it! And, if you're a mom - spend more time with your kids in a squatting position.... but, do it correctly as Katy shows you here. Don't round your back and keep those knees and ankles straight!

(To read and post comments for this entry, visit http://cassandraforsythe.com)

Postpartum Exercise Incontinence

Before I had my baby, the women in my boot camp classes would say to me: "Just WAIT until you have that baby - you won't make us do jumping jacks as much anymore..."

At that time I'd look at them strangly and laugh, not really knowing what the heck they were talking about.

I mean, I've heard my mom tell me that she pees a little when she laughs too hard, and I never really thought much about it other than it was probably not a lot of fun to have wet panties after a good chuckle. :)

Now, fast-forward to motherhood in my world. Because I worked out so much during my pregnancy I never thought in a million years that I'd ever be one of "those" women who had a problem peeing their pants when jumping or running.

I was wrong.

Dead wrong.

I started back teaching my boot camps when April was just three weeks old (after my stitches had healed... ugh, that was brutal). And, in one of my first classes, when I was warming up with the group doing jumping jacks, all of a sudden I felt a warmness I didn't really plan on feeling... And, it just kept getting warmer... At first I thought it was just "stuff" coming out of me from the delivery (ok, some of you might think that's gross, but for any woman that's had a baby, you know what the heck I'm talking about). But, then, I realized it wasn't that, but in fact, I had actually peed my pants.

Yes, I admit it. I peed my pants doing jumping jacks. There, I said it.

But, I'm not the only woman to have this happen. Over the next few weeks I've come to learn that this is pretty normal for women both after having a baby and with age. However, I refuse to buy stocks in pantyliners, so I want to know how to correct this.

At first I thought more kegel exercises were the answer, but then, I came to learn that I was sitting on the answer the whole time.

Yes, my ass (butt, glutes, whatever you call it that you sit on more than ideally you should) was the answer.

You see, after speaking with one of my clients recently, she tipped me off to this amazing resource:

Pelvic Floor Party: Kegels Not Invited

It's from another Mama's blog, and I'm totally cool with linking to someone elses work, especially when it's as cool as this one is.

Then, the DVD that helps us learn how to strengthen our pelvic floor WITHOUT making kegels the defining exercise. How cool is that? I mean, don't you hate stopping your urine mid-stream while going to the bathroom in hopes that'll actually stop you from peeing when you jump? Really!

Have a look at these informative resources. I'm so pumped to learn how to make this less of an issue than it already is. "Cause seriously: peeing your pants during exercise is just not cool.

Rock on!

(To read and post comments for this entry, visit http://cassandraforsythe.com)

Do you want to be happier? Read this:

Krista Scott-Dixon, a woman I've admired for years, recently posted one of the most amazing compositions I've ever read.

Do you want to know why no matter how hard your workout and diet, you're still not happy? Do you want learn how those models (that you think you want to look like) really feel about themselves?

Then read Krista's masterpiece:

What's Eating You?

Her and I have talked about this in great length - that even if a woman attains "Goddess-like" leaness, she still hates her body. You think it's crazy but it's true.

I went through it myself. I reached 6% body fat on a DEXA (the gold standard of body composition), I could wear those little boy shorts like it was my job (they scare me now), I'd walk around always wearing tight clothes, and I could fit into a size zero (what the hell is a size zero anyhow?).

And you know what? I was miserable: I was seeing a psychiatrist because I wanted to cry all the time, I could never go to parties because I was afraid to eat "bad" food, I had no boobs, I couldn't maintain a healthy relationship with any guy, I lost my period for 7 years, and I even passed out at the gym once because I was restricting what I ate.

Yes, I was a true moron.

And now,, I'm happy. I love my life. I have a great husband and daughter. I am super-strong in the gym and I like how I look in my clothes (yes, even after having a baby... and no, I don't have rolls).

Overall, being wicked lean doesn't equal happiness, in fact, it's really the opposite.

Be smart, be lean, but don't go to extremes - you'll be happier you didn't.

(To read and post comments for this entry, visit http://cassandraforsythe.com)

Pregnancy Nutrition Guidelines

After the initial surprise of a positive pregnancy test settles in (whether it be a happy surprise or not-so-happy surprise...), most women's thoughts turn towards her nutrition. She thinks, "What should I eat now to build the healthiest baby possible? What should I stay away from and what do I need more of?"

When I found out I was pregnant, it definitely wasn't expected, so I had to start burying my head into nutrition books to find out what my best course of action was. At first, I was really worried that my diet was low in folic acid (since that's the one nutrient we're told we need to have in our diet to prevent neural tube birth defects), but after re-examining my foods and supplementation under a new light, I found out I was fine. Also, luckily, I had recently attended a nutrition conference where I learned about the importance of the nutrient choline, so I knew I needed to increase my intake of whole eggs (one of the richest sources). But, there was still more to know.

Now, you can find many great books on the shelves today that go into length about what foods you should eat to provide you with all the nutrients to build a healthy baby, but to keep it short and simple, I'm going to summarize here what you should be eating, and why it's important. I'll then give you an example of how I ate on a daily basis. As a result of this, I had an extremely healthy pregnancy, a low amount of fat gain and weight gain (in me), and easily delivered a very healthy, very strong, happy little baby (pictured above, doing what she does best... sleep :) ).

Top Nutrition Guidelines for a Healthy Baby:

1. Eat fat and plenty of it. I'm not talking about fat in doughnuts or cookies here. I'm talking about good fats found naturally occurring in whole foods. Fats like egg yolks, nuts and seeds, natural nut butters, coconut oil, olive oil, hemp oil, flax oil, avocados, meats, fish and poultry, natural bacon, butter and dairy fat, and fat in certain dietary supplements, like krill and fish oil. You need this fat to prevent depression in yourself, and to build all the fat-containing components of your baby... like their brain! So, don't deprive yourself of fat, and realize it's not going to make YOU fat, but instead, will contribute to the healthy fat development of your child. Although most people focus on the healthy omega-3 fats found in marine animals (fish and krill), which are extremely important, you also need naturally-occurring saturated and monounsaturated fats to build normal cell membranes.

2. Eat protein and plenty of it. Again, we're not talking about chicken nuggets or deep-fried cheese protein. I'm talking about mostly whole-food protein sources, and certain dietary supplement proteins. Protein like grass-fed, antibiotic-free meats, fish and poultry, eggs, whey, rice and hemp protein powders without additional sweeteners, beans and legumes, nuts and seeds, and dairy without added sugars (not chocolate milk even though your taste buds want it). The amino acids in protein are going to help build all the protein structures found in your baby - everything from their skeletal muscles to their heart muscles, to the enzymes that help them transport nutrients (made up of amino acids).

3. Eat fruit and plenty of it. For some reason, whether it be the antioxidants, the natural sugar, or the fiber (no one REALLY knows), pretty much every woman craves fruit when she's pregnant - and that's a good thing because of all those wonderful components it contains. So, go with it. But, focus on whole pieces of fruit, not fruit canned in syrup, or fruit covered in sugar (like a candy apple). In terms of the best and worst fruits, well, pretty much anything goes, but watch out for fruits that are found to have high pesticide content, like apples and grapes, and buy those ones organically.

4. Eat green vegetables and plenty of them. Not that pregnant women crave broccoli or something, but green vegetables are something pretty much EVERYBODY lacks in their diet. And, I'm not being a typical dietitian here, but after reviewing hundreds of diet records from clients, most people barely eat one green vegetable a day. Green vegetables contain hundreds, if not thousands of unique nutrients and antioxidants that help prevent cancer, fight diabetes and minimize heart disease. It'll do this for you AND your baby while it's in utero. Plus, research has shown that women who eat more vegetables when pregnant produce a baby that actually enjoys eating vegetables themselves. So, when they've started eating solids, you'll be able to happily feed them asparagus or Brussels sprouts and know they won't spit it back in your face...

5. Eat when your body tells you to, but try not to give in to excessive cravings for sugars and processed sweets. When I was pregnant, I did NOT count calories, or worry about how much food I was eating and I still only gained 15 lbs. In fact, I ate whenever I wanted to eat, but I just didn't over-indulge in desserts and sweet treats. Yes, I did enjoy a cookie or two each week (and banana bread when my hubby made it... yum), but I just didn't make those foods the mainstay of my diet. I do remember in the first trimester of my pregnancy that I wanted to just eat boxes and boxes of cookies and nothing else, but I didn't knowing that it wasn't good for me OR my baby (hello diabetes). Overall, your body knows how many calories it needs to produce a healthy baby, but your brain doesn't have a stop mechanism for sugar. So, be careful when your sweet tooth calls and try not to give in. Sure, a cookie here and there isn't going to ruin you or your baby, but it can lead to an event the cookie monster would be jealous of so keep tabs on it.

Here's an example of how I ate when I in the third trimester of my pregnancy. As I said, I didn't count calories when I was pregnant, so I can't tell you exactly how many I ate, but if you asked me to ballpark it, it was probably around 2200 to 2600 a day. But REMEMBER: I worked out A LOT during my pregnancy - sometimes three times a day. These calories might be too high for you, but quality is just as important as quantity.

Breakfast: 2 omega-3 eggs and 1/2 cup egg whites, cooked with fresh parsley and spinach and topped with salsa. One slice sprouted grain bread, toasted and topped with coconut oil and natural fruit spread (no splenda or sugar added).

Mid-morning meal: Hemp protein smoothie made with Hemp Pro 70, mixed frozen berries, Vanilla Hemp Milk or Rice Milk, hemp seeds and half a banana.

Lunch: Big spinach salad with carrots, cucumber, tomatoes, celery, topped with olive oil vinaigrette dressing and a can of smoked oysters (I craved seafood when I was pregnant and these were easy). Big organic apple.

Mid-day snacks: Organic fruit leather, mixed nuts and a few rice crackers. (I know there's not a lot of protein here, but hey... that's what I wanted to eat).

More mid-day snacks: Unsweetened whey protein mixed with water. Whole fruit - pears, grapefruit, kiwi (whatever I bought that week).

Post-workout: Unsweetened whey protein mixed with water poured over 1 cup or more of cereal (usually Multigrain Cheerios) OR Prograde Workout mixed with water.

Dinner: Grilled pork tenderloin, with a side of steamed edamame beans, and steamed Brussel sprouts (I really love them). 3/4 cup of steamed brown rice topped with a bit of sea salt. Finally for a sweet treat, I sometimes had a cookie :)

Evening snack: a whole mango (yes, I pealed an entire mango and would eat it... it was divine).

Variations on this would be the protein I have at dinner, the snacks I had mid-day and types of fruit; breakfast was almost always the same thing (eggs).

Note - you'll notice I don't eat any dairy. It's not that I'm anti-dairy, it's just I am intolerant to it, other than whey (the protein found in milk).

So, that's about it.

Bottom line for nutrition during pregnancy - eat good food and eat it when your body wants it. That'll build a healthy baby and allow you to get some sleep at night when he or she arrives.

Enjoy!

(To read and post comments for this entry, visit http://cassandraforsythe.com)

Yet another reason to maintain a healthy body weight

Obesity and overweightness carries more than just a burden for the person experiencing it, but it can negatively influence the health of a growing fetus.

According to a recent New York times news report, obese women are more likely to have serious complications during their pregnancies. Most often, this condition results in premature babies delivered via cesarian section who need constant medical monitoring. It also seriously raises the medical costs to 20 times higher than a normal delivery.

To read the full story, go here.

With overweightness being pretty much a common state nowadays, this is paints a very sad pictue for our upcoming generations.

For these women, controlling weight before they have their babies is of upmost importance. In fact, overweight women are recommended to gain very little during their pregnancies and focus on eating better, moving more and reducing all activities that would harm their child.

I'm grateful for my healthy pregnancy and healthy child. I attribute it to staying very active, eating very well and limiting my weight gain (I only gained 15lbs). Perhaps the recommendation to gain 25 to 35 lbs should be reconsidered since most of my active friends who had easy deliveries and healthy, easy going babies also gained 20lbs or less. Just my opinion though....

(To read and post comments for this entry, visit http://cassandraforsythe.com)

Fitcast Interview on Pregnancy Nutrition and Exercise

A few weeks ago I recorded an interview with Kevin Larabee of the Fitcast on diet and exercise while pregnant.

To hear about my experiences and to find out what I recommend for other women, you can download the podcast here.

And no, I didn't just walk.... I kicked my own butt and ended up with a very healthy, happy baby (as you can see here)!

Thanks Kevin!

(To read and post comments for this entry, visit http://cassandraforsythe.com)

Why doesn't exercise help us sleep better?

Well, the answer may come from a recent study by Swiss scientists of 862 students who found that those that reported exercising the most, did NOT report sleeping the best.

The problem wasn't the amount of exercise per se, but the student's perception of how effectively they exercised, and how fit they believed themselves to be.

(To read and post comments for this entry, visit http://cassandraforsythe.com)

Get Fit with Workout Muse!

This past weekend I travelled to Milwaukee, WI to meet with BJ Gaddour in his first ever Boot Camp Automator LIVE workshop. There, myself and other serious boot camp owners learned how to use BJ's custom music interval soundtracks from Workout Muse to make our camps as successful as his have been.

Here, you can see us killing it in our end-of-the-day workout powered by Workout Muse:

I've been using Workout Muse to run my boot camps just for the past 5 months (wish that I started earlier) and it's seriously bumped up the intensity and created better results than any other music set I've used before.

I also use it to do my workouts at home - this way I stay on track and can get in a killer fat-blasting workouts while baby is asleep (and sometimes I don't have much time to do that, so it's great that I can get in a great workout in a short time if I need to).

To make this work for you whether you're a fitness professional or someone working out at home or on the run, you need to get Workout Muse soundtracks to help you.

And, BJ has made it even easier: He's created something called Boot Camp Automator for fitness professionals which programs your group classes with balanced exercises (push, pull, hip-dominant, knee dominant and pillar) and matching soundtracks.

For those not teaching classes and who appreciate a done-for-you workout that you can do at home or on the run, he's also created Workout Automator. With WA, you are given all your workouts and matching soundtracks so all you have to do is press play in your home gym before you head to work in the morning to really melt some serious fat. It takes the guess-work out of your workouts and helps you stay balanced, strong and looking great.

So what are you waiting for?

Fitness professionals: Get on board with the workout program that will enhance your fitness business in ways never thought possible.

For the serious trainee: sculpt your body in shorter, more effective workouts, paired with killer music.

As BJ always says: Crank it!

(To read and post comments for this entry, visit http://cassandraforsythe.com)

Happy Mommy, Happy Baby

Just a quick update on the mommy-baby front as even though my days are pretty easy-going for having a new baby, I'm working on a zillion things and enjoy my time with baby instead of always being at the computer :)

Everything is going spectacularily. April is an extremely happy baby who eats well, sleeps very well, and loves life. As a result, her mommy eats well, sleeps well and loves life too. Yay!

I'm not sure exactely what makes a baby so happy and so easy-going, but for some lucky reason I have one. I do attribute her happiness to both my overall happiness and my good nutrition and consistent exercise habits.

First, I didn't and am not suffering from any post-partum depression, even though I had a history of mild depression in the past (yes, true story). I feel much of my happiness and lack of saddness has to do with my eating habits:

-- I stay away from refined sugar and excess carbohydrates

-- My meals are always balanced with protein, carbohydrates and fats (for example breakfast this morning was egg whites with an omega-3 egg, topped with salsa. A slice of sprouted grain bread coated with coconut oil and sliced apple)

-- I like to eat fats that are good for me including lots of coconut oil, egg yolks, hemp seed butter, hemp seeds, avocado, and the fat found naturally in animal products (ground turkey for example)

-- I eat every 3 to 4 hours

-- I only drink water or seltzer water (no sugars or artifical sweeteners)

-- My supplments include krill oil, a multivitamin and mineral, vitamin D3, choline (for my brain) and an antioxidant blend

My exercise has been back on track since the third week post-partum: I started teaching my boot camps at week 3, and do this, plus exercise when I can fit it in while baby sleeps (at home) consisting of body weight movements, bands, dumbbells, and kettlebells. I mostly focus on interval training and continuous movements and do this 4 to 5 times a week. I also walk my dogs daily (with baby in stroller).

Exercise is something that has ALWAYS made me happy. I find if I sit too much or don't get to move enough in general, I'm a total grouch. I think baby April is the same way too because this kid seriously never stops moving. Boy... she's going to be fun when she starts walking and crawling! :)

Overall, life is really good and I'm glad I have the ability to exercise often and eat well. It's not as if I don't have my share of stresses though - I'm back working to bring in income to the household, so my life isn't just all about baby and me. And, I have three dogs and a husband that still need me too. As long as I can keep my head on straight and remember life is really a fun rollercoaster, I'll know I can stay happy and healthy to support my happy and healthy child.

Motherhood is awesome! :) Enjoy the ride!

(To read and post comments for this entry, visit http://cassandraforsythe.com)

Learn the benefits of single-leg training

Mike Robertson, undoubtedly one of the foremost experts on corrective training for athletes and exercisers, has come out with a new tool for your exercise success:

THE SINGLE-LEG SOLUTION

If you’ve ever heard of single-leg training, you’ll know it carries over to real-world aspects of our daily lives: We walk on two feet, yes, but when we lift one leg forward to move our bodies in a certain direction, we’re on one leg. Also, walking up stairs, playing any sport, and dancing all basically involve being on one leg at a time. So, why would you train only using both your legs? That’s just silly.

Mike has broken down all of the rationale behind doing certain exercises on one leg. Exercises such as rear-foot elevated split squats and single-leg power jumps can all help reduce injuries and correct any asymmetries in your lower half (it’ll also make your butt look great!).

Right now Mike is offering this DVD and manual for only $77 (regular price $97), which is an awesome deal. So, what are you waiting for? Check it out now and learn why single leg training is right for you.

In rather enjoy single-leg training - it takes the boredom out of always just doing squats or lunges. Plus, it gives other people in the gym something to look at you funny about :) And... that's what makes going to the gym more interesting! LOL!

(To read and post comments for this entry, visit http://cassandraforsythe.com)

New Dark Chocolate & Vanilla Organic Hemp Protein!!

Today was an exciting day for me and my tastebuds - I found out that my favorite hemp foods company, Manitoba Harvest, has released a new hemp protein product that you have to check out:

Dark Chocolate and Vanilla Organic Hemp Protein Powders!

What's super exciting about these proteins is that they're sweetened with a natural and sustainable type of sweetener, organic palm sugar.

As excerpted from Food Biz Daily:

The new Dark Chocolate and Vanilla Organic Hemp Protein Powders from Manitoba Harvest are cold-processed raw whole food powders that feature the many benefits of organic palm sugar. The fine consistency of this sweetening powder is optimal for blending into smoothies, drinks and other recipes. To most consumers the taste is most important, so the addition of the palm sugar’s delicious caramel and butterscotch flavor notes is very satisfying.

Palm sugar is a ‘new’ sweetener that is quickly gaining popularity because of its low glycemic index, high nutrition content and eco-friendly attributes compared to other sweeteners. A low glycemic index is known to help with weight management and may improve glucose and lipid levels for people managing diabetes. Organic palm sugar is high in potassium, magnesium, zinc and iron, and is also a good source vitamins B1, B2, B3, B6 and C.

So, what could be greater than that? Not much if you ask me! Both your tummy and Mother Earth will thank you for buying such a wonderful protein for you and the planet.

Check out these two new special protein powders today! Yumm!!

Click here to order online.

(To read and post comments for this entry, visit http://cassandraforsythe.com)

Big Sale on Prograde Products Ends Tomorrow!

Like many of you, I take nutritional supplements to add to my balanced nutrition plan.

Some of the supplements that I feel are necessary in my diet are:

1) Essential fatty acids from fish and krill

2) A natural and complete multivitamin and mineral

3) A highly quality protein supplement (whey, hemp, rice, etc), that doesn't contain any artificial sweeteners or colors

One of the places I buy these supplements from is Prograde Nutrition.

And, what's totally awesome is that until tomorrow, Friday April 30th at midnight, Prograde is having a huge sale to celebrate their three-year anniversary AND the launch of their new weight-loss product, Prograde Metabolism. When you enter the coupon code Met13, you'll recieve 13% off ALL their products! What a deal!

So, to get in on this good deal and pick up some of the same high quality supplements that I also take, click HERE.

Enjoy!

(To read and post comments for this entry, visit http://cassandraforsythe.com)

Why I Hired a Doula

For my recent pregnancy, I had made the decision to hire a doula, and she was very important and helpful through my entire baby-growing journey. There was a time when I didn't know what a doula was, or why I needed one, so I'll explain that to you here:

Definition:

The word "doula" comes from the ancient Greek meaning "a woman who serves" and is now used to refer to a trained and experienced professional who provides continuous physical, emotional and informational support to the mother before, during and just after birth; or who provides emotional and practical support during the postpartum period.

Studies have shown that when doulas attend birth, labors are shorter with fewer complications, babies are healthier and they breastfeed more easily.

While I was pregnant, I did a LOT of reading and learning about the unnecessary interventions that some women experience while birthing their babies. Things like unwarranted c-sections, forced epidurals, and suctioning. A lot of these interventions depend on the hospital you birth at (or place you birth at) and the doctors involved. These interventions were not what I wanted for my baby if they weren't needed and I was worried that while in the process of labor, I wouldn't be able to resist them if they were forced on me.

Now, please hear me out: I do understand there are many situations where a c-section or epidural are necessary. For example, just a few weeks ago, my good friend had to have both and they were needed. In her case, her water broke earlier than it was supposed to while she was trying to go to the bathroom. The doctors let her wait 12 hours to see if she would start the process of labor on her own, but nothing happened, so they induced her with pitocin. This drug, pitocin, brings contractions on, but they're MUCH worse than any unmedicated labor contractions. My friend had to deal with these harsh contractions for 8 hours with NO dilation happening what-so-ever, and finally gave into an epidural (I'd probably do the same). After another 6 hours, she still didn't dilate AT ALL, so the doctors felt it was safest to bring the baby into the world via c-section. Through all of this, she had gone more than 24 hours since her water broke and by then it can be dangerous for the baby, so in her case, this was the best option.

So, to protect my rights, I felt a doula was the best advocate for me. You see, I don't have any family, other than my husband's around me here in CT. All my family is in Northern British Columbia Canada, and so, I didn't have the luxury of my mother or sister being here to stand with me when labor decided to happen. On my husband's side, his mother passed away from cancer 8 years ago, and his sister, although wonderful, was younger and had not had any children yet.

Thus, the doula was also for me to have another female companion there with me when I would normally just have my husband.

Overall, my choice of a doula was a great one. Deby was my doula and I found her through Birth Partners of Connecticut. Deby helped answer questions of mine during the pregnancy and just listened to me when I needed someone to talk to. Then, during my labor, she was the one I woke up at 4am in the morning to figure out if I was actually in labor or not (I still feel badly about calling her at such an early hour). She talked me through the process and was there in a flash when I finally made my way over the hospital.

Since my labor was so fast, I didn't have the pleasure of her helping me find comfortable positions to labor in, or breath comfortably when the pain got intense. Normally, a doula would be there to help a woman get through the long stages of labor, but in Deby's case, there was no time for that since my baby was sprinting out of me faster than I could've imagined.

After the birth, Deby stayed with me in the hospital for several hours. She helped me with breast-feeding, which went very well, and still is. And, she gave my husband a break to leave the room with his family (Dad and sister) afterwards for breakfast while Baby and I rested and relaxed with Deby (I had baby at 8am in the morning after a labor that started at midnight).

Post-partum, Deby has been there to help me figure out what to do with a bout of diaper rash baby April experienced, and enforced me to sit still once I had re-tore my stitches a few days after the delivery. She's also answered other nagging questions when I needed it.

In my opinion, having Deby there as my doula was an invaluable opportunity. If you're a woman who is looking for someone well-experienced in the process of labor and delivery to support you and knows what to do in every situation, a doula is an excellent option. You can find a doula in your area online or in the phone directory. Interview her to make sure she's the right fit for you, and ask for references if you deem it necessary.

With Deby, I felt comfortable with her from day one. AND, she had also been there in the labor of another boot camp instructor, so she knew how crazy us fitness ladies really were.

Doulas are great! Thank you Deby!

(To read and post comments for this entry, visit http://cassandraforsythe.com)