Cassandra Forsythe

The 5 Fatal Flaws of Follow-Along Workouts

Hello Friends!

Are you someone that exercises at home all the time or time-to-time?

Do you purchase follow-along workout DVDs or watch Youtube videos to keep you moving or give you new ideas?

Have those programs left you sore, hurt and unable to do anything else because of poor program design and unqualified fitness models?

Well, it's time to stop the madness!!

Now is the time for you to Get StreamFIT!

StreamFIT is a revolutionary, follow-along workout program, made for all fitness levels and all exercise scenarios (yes, even pregnancy!).

I was selected by the creater of StreamFIT, BJ Gaddour to be part of this revolutionary new exercise program for people anytime and anywhere.

Meet the Stream Team, including myself, here:

As you can see, it's a great lineup ;)

Then, this is why you NEED to get StreamFIT --> Learn about the 5 Fatal Flaws of Follow-Along Workouts, and why StreamFIT will take you to the next level without injury or harm:

If this isn't enough reason for you to Get StreamFIT, then I'll keep working on convincing you :)

DO WORK! (and stay injury-free) :)

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

Twins Postpartum Update with Jill Maxwell

My good friend Jill Maxwell is an amazing writer; much better than me I must add.

Over on her blog, JillMaxwellFitness, she has just posted her awesome 6 month post-partum experiences with twin boys and how's she's progressed with her fitness routine (back in the gym!!), nutrition and life in general as a mother of baby twins and an older, and very proud young daugther.

I love this post so much and hope you all get a change to read it. Jill is very inspiring and everything a fit mama should be.

Jill: YOU ROCK!

Click HERE to read this great post.

Thanks Jill!

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

Fit Pregnancy Interview with Jill Mills

Today am am beyond excited to post my next Fit Pregnancy Interview with the amazingly beautiful, strong, and talented mother of two (yes 2), Ms Jill Mills.

For those of you who are not familiar with Jill, get ready to be inspired and impressed:

Jill has spent the past 19 years as a physique and strength competitive athlete - she had her first child right when she started competing (a daughter which you will see in the video below), but didn't let that stop her. During her competitive years, she won the title of “2001 and 2002 World’s Strongest Woman” and was state, national and world powerlifting champion between 1996-2003. She won over 50 titles between the sports of strongwoman and powerlifting. (AWESOME!!)

Just recenlty (3 years ago), she had her second child, a boy and has been busy with him. She now enjoys training others in the sport and promoting competitions and seminars. Her goal is to bring children and more women into the sport and to make it accessible to our wounded warriors. She plans to return to the powerlifting platform in competition in January 2012 after a 6 year hiatus (YES!).

Check out this outstanding video to see why Jill rocks and why she is an inspiration to every pregnant woman and mother out there:

http://www.youtube.com/watch?v=9obuMa15ZTM

(here's the link in case you don't see the video here)

Now that you've been officially impressed after watching this video, read on to learn more about Jill's experience with her fit pregnancies and why you should never give up on your own love for being fit even while being pregnant:

Jill, this interview is for you to share your fit pregnancy experience with other women and inspire them to stay active.

Unfortunately, many women are scared to exercise while pregnant for fear it is harmful for their unborn child. How do you feel about this now that you’ve had your own fit pregnancy?

I know this isn’t going to make me popular for saying, but I think many women, (Americans in particular) are lazy by nature and use pregnancy as an excuse to eat what they want and be sedentary during pregnancy. Others are misinformed or ignorant and listen to people who tell them they may hurt the baby if they are active. I believe we should look at our ancestors, or women in 3^rd world countries who literally physically work up until the day they give birth. We should also consider that the newborn is much more durable than we give it credit to be. Consider the traumatic process of childbirth and how they tolerate this difficult process.

How hard were you exercising before you became pregnant? What were you doing?

I was training heavy in the gym and also doing a lot of conditioning work for an adventure race. I was actually 10 weeks pregnant when I made the discovery. I took a pregnancy test because I crashed my mountain bike and tore my tricep and required surgery.

Jill squatting and looking beautiful while doing it!

When you found out your were pregnant, did you modify your workout routine? How & Why?

I modified my workouts because I was recovering from my tricep resection. I continued to squat but had to use a different bar that didn’t require me to hold on with 2 arms, I focused on what I could do and worked around the arm. By the time my arm was well enough to use again my belly was becoming big and then I had to work around that. It was a very challenging time for me mentally and physically.

When you first found out you were pregnant what was your primary concern with respect to your exercise routine?

I wanted to do it on my terms. I didn’t want to feel like a prisoner in my body and live under a bunch of silly restrictions like most pregnant women submit to. I wanted to maintain as normal of a routine and as much strength as I possibly could.

Overall, during your pregnancy, describe what did you do for exercise?

I continued to squat up until the day I gave birth. I modified to accommodate my hyper flexible joints (from relaxin hormone) and shifting pelvic bones as my body began to change by squatting onto a box slightly above parallel. I was still squatting 275x5 until about week 30. After that point I noticed more fatigue and so I allowed myself to slowly diminish the weight until I was just using 135 for sets of 8 the day before delivery. I didn’t deadlift from the floor but pulled from the rack mostly because it was just too uncomfortable to get that low with a big belly. I also didn’t do lunges but did do step ups because of the belly. As far as upper body exercises I did everything as usual. I did avoid cleans and snatches because I was afraid I would whack my ever extending belly. Plus my joints felt so unstable from the relaxin.

I did promise my doctor I would wear a heart monitor and keep it under 140 bpm. She explained that at that point the blood and oxygen Is shunted from the womb so it is not healthy for the baby. We had an agreement that she would not give me a hard time about my weights as long as I maintained that restriction. I let my size and fatigue be my guide.

How did other people around you react to your fit pregnancy? Was it positive or negative?

So many people are ignorant and still believe a pregnant woman is frail and should not be active so yes, I did receive some dirty looks in the gym. I believe I know my body better than anyone though so I did what I thought was best for me and my baby.

What was the most supportive thing someone told you about your fit pregnancy? The most unsupportive?

A man pulled me aside and told me I needed to stop lifting “ all that weight”.

1^st off, what he considered a lot of weight may have been for most women but for me it was literally half of what I would usually use so I wasn’t straining in any way. I told him thanks for the concern but mind his own business.

Jill 2 weeks before her due date

How was your first trimester, with respect to exercise?

Normal except I noticed more shortness of breath, limitation was from a torn tricep repair, not from pregnancy

Second trimester?

Limitations was rehab of tricep repair, fatigue, and belly beginning to expand and joints more pliable. Otherwise I pressed on as close to normal as possible

Third?

Big drop in energy, didn’t take nearly as much to get my heart rate up to the limit. Also found my belly a limitation and noticed my balance wasn’t as good

How did you know what you were doing for exercise during your pregnancy was ok/safe? Did you ever doubt your decisions? Were you worried during your pregnancy that you were exercising too hard?

I just used good old common sense. Nothing on my belly, nothing potentially traumatic to the abdomen, if something felt wrong (like running) I didn’t do it. I have read it is safe to run but for me it was extremely uncomfortable due to the position of my son so I would walk bleachers or hills instead.

The only time I became concerned was after one workout I didn’t feel any activity from my son for a few hours. After that (about week 30) I cut back on the intensity by slowing down and shortening them.

During your pregnancy, did you have any complications such as hypertension or extreme water retention? Please describe why/why not?

Not the 2^nd but the 1^st I was being monitored for PIH. I didn’t have edema though

If you could do things differently for your fit pregnancy, what would that be?

Nothing during per se, but after, I would have backed off a bit longer. After I had my son I was so anxious to get my strength and body back; I pushed way to hard and fast and was back to 365x5 on squat and deadlifts 3 months postpartum.

Not wise!! I think my stress fractures in my hip and spine may be from that. At the time I didn't care... I just wanted to feel like my old self but I would advise anyone to give their body a chance to level out and everything to go back to normal first.

How much total weight did you gain during your pregnancy?

I was 171 the day I found out I was pregnant, 197 when I gave birth, and 171 10 days after my c section.

Did you get any stretch marks? If you didn’t, why do you think this happened? If you did, do you think they could have been prevented? Do you think creams or oils prevent them?

No stretch marks at all.

See? No stretch marks! 9 months after baby

How was your labor and delivery? -- Natural or Assisted? – Long or short? Briefly describe your birth stories.

Both were horrible! The 1^st I was 2 weeks late so I was admitted for an induction. I was hooked up to a Pitocin drip for 1 ½ days with contractions regulated every 2 minutes through mid day 2 and NO pain meds. It was an army hospital so things were done a bit different. Finally towards the evening of day 2 they gave me some pain medicine. At that point I relaxed enough I guess my body was finally able to stop fighting and I dilated from 2-10 cm and I finally gave birth that night.

Baby 2 started similar with the induction and minimal dilation. I let them talk me into an epidural because I was prepared for a nightmare experience like baby 1. Now I feel that was a big mistake. I was numb so I wasn’t able to reposition, move, or assist my son in turning so he was stuck face up and after 3 ½ hours of pushing the doctor finally called it and wheeled me in for a c-section. I was devastated because I felt that was the end of my strength competitions. The positive note here is during all of the pushing and the long process my baby remained strong and never showed any dip in heart rate. Maybe all of the training helped him too(?)

What was the weight/height of your babies? APGAR scores?

He was 21” and 7lb 14oz with BIG head and shoulders! I don’t remember their scores

My 1^st was 7lb 1 oz and 22 “

How is the health of your babies now? How old are your children?

Baby 1 is now 19 and pregnant with her own. Baby 2 is 3 and VERY healthy and active. Most kids in daycare seem to get sick all the time but neither of mine ever get sick. The last time my son was ill was almost a year ago and it was a 24 hour virus. My daughter was the same

Jill with her daughter

How much of your weight gain have you lost since having your baby? How long did it take?

I bounced back within 3 months with both…much harder at 37 than at 20 though.. especially with a c section.

How do you feel about your body now?

It has taken me almost 3 years to feel like I can really get back in the strength game due to problems related with the c section and stress fractures in my spine and hip from old injuries. I don’t feel as solid as I used to but I’m sure being almost 40 has something to do with that

Jill 12 months after having baby #2 at 38 years old!! (MY HERO!!)

What advice would you give other women who want to have a fit pregnancy?

I believe if a woman uses common sense, stays hydrated, doesn’t over heat or do anything traumatic or potentially hazardous like maybe racquetball or soccer where they may get hit or fall then they should try to remain as active and exercise as much as their energy level allows.

You can learn more about Jill and her awesomeness at her website here: http://www.jillmills.com/

Thank you, Jill!

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

You CAN Run a Marathon While Pregnant

I was just sent this news story about a woman who recently ran the Chicago marathon at nine months pregnant (actually, she walked most of it, and finished in 6.25h).

TIME magazine did a GREAT job covering the story and interviewing researchers who chimed in on her experience.

This is one of my favorite quotes from professor Jim Privarnik:

"This was O.K. for her. She was training that kind of mileage all the way to 38 weeks. She only ran half of it, and her doctor gave her permission. She had no dizziness, bleeding or cramping. It was standard operating procedure for her"

Read the rest of the article HERE

Some people are saying that she's irresponsible and put her baby's life in danger. GIVE ME A BREAK! This woman did NOT do that. She ran for a very short time and walked most of it. She was not inducing a death sentence on her baby or being a bad mother. Seriously? As one commenter put it: "get over yourself and go for a run".

I'm proud of this woman for sticking to her personal exercise routine (this was her 8th marathon... apparently she knows what she's doing) and going very easy during this run. Her baby is going to grow healthier than most babies out there and have a great role model to be proud of.

Just my two cents.

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

Fit Pregnacy Interview Part 12

My 12^th (and not final) Fit Pregnancy Interview is with Julia Ladewski

Powerlifter, Strength Coach, and Mom! Julia is a former #1 ranked powerlifter turned mom whose is working to get back on the platform. Her best competition lifts are 462 squat, 254 bench and 424 deadlift. She is currently the Program Director of a Parisi Speed School and loves impacting the lives of kids and adults every day. Julia was also a Division I strength coach for 8 years and has seen it all when it comes to athletic performance. She’s here today to share with you her fit pregnancy experience of two healthy babies, and also her fit mom experiences.

Make sure to check out her Fit Mom website called Mom WOD, which gives you all the support and resources you need to be a fit, healthy and strong mom: http://www.momwod.com/

She also has a great Youtube site, where you can see her being ultra strong and awesome:

www.youtube.com/user/workwifemomlife1

Julia, this interview is for you to share your fit pregnancy experience with other women. Unfortunately so many women are scared to exercise while pregnant for fear it is harmful for their unborn babies. How do you feel about this now that you’ve had your own fit pregnancy?

I think it's an unnecessary fear that these women have. While pregnant women weren't running on treadmills thousands of years ago, you can bet they were very active within their home and out in the fields. After having gone through two fit pregnancies, I feel extremely confident in my decision to be a fit pregnant mom and to support other women to do the same.

How hard were you exercising before you became pregnant? What were you doing?

I was training pretty hard prior to getting pregnant. I lifted weights 3-4 days a week and did a day or two sled dragging or interval training. Most of my training was powerlifting based. I had been competing for 5 years prior to getting pregnant. In fact, I had done a powerlifting competition in April of 2008 and found out I was pregnant with my son on May 8th.

When you found out your were pregnant, did you modify your workout routine? How & Why?

At first, yes. Like most women, I wasn't sure what exercising would do to the baby. That, and the fact that I was ridiculously exhausted my first trimester! Mostly, I just cut back the heavy weights. I still lifted weights though. Once the first trimester ended, I had researched and realized that I could still do a lot of things.

When you first found out you were pregnant what was your primary concern with respect to your exercise routine?

Honestly, I was afraid of losing the hard earned muscle I had worked for 10 years to build. And I was afraid that "taking nine months off" would turn me into a blob. Training hard was a part of who I was, and I didn't want to lose that part of me just because I was a mom.

Overall, during your pregnancy, describe what did you do for exercise?

I did one day of lower body weights (squats, deadlifts, lunges, step-ups, etc.), one day of upper body weights (bench press, chin-ups, shoulder press, etc), and one day of a lower/upper circuit day. I walked a couple days a week on the treadmill and I did one or two days of intervals on an AirDyne bike.

How did other people around you react to your fit pregnancy? Was it positive or negative?

Most people were very positive and often complimented me on continuing to do work out while being pregnant. I don't think I had any negative reactions or anyone thinking I was overdoing it.

What was the most supportive thing someone told you about your fit pregnancy? The most unsupportive?

The most supportive thing people would say was that they hoped they could work out like me when/if they ever become pregnant. To me, that was inspiration to continue to be healthy for me and my baby.

How was your first trimester, with respect to exercise?

My first trimester (both pregnancies) were pretty exhausting. I honestly just did what I could. Which was mostly two days a week of some type of circuit training that lasted 30 minutes.

Second trimester?

Once I started to feel a little better, I ramped my weight training back up again. I never lifted to a maximal attempt but I mostly did repetitions of 3 to 10. So it still allowed me to lift a little bit of weight, but I never over strained more than what I believe was harmful. Again, walking on the treadmill and intervals of 30 seconds fast/ 30 seconds slow on the AirDyne bike.

Third?

Stayed mostly the same as my second trimester. I probably didn't do quite as much intervals on the bike, but I did walk and ride the bike casually. I still lifted weights three days a week. And around the 7 month mark, I changed all my flat benching exercises to incline bench or overhead press. I didn't do any deadlifts (mostly because it was hard to pick up a bar off the floor) but I did continue to do back squats. Lots of kettlebell work too. In fact, I remember squatting just several days before delivering my daughter!

How did you know what you were doing for exercise during your pregnancy was ok/safe? Did you ever doubt your decisions? Were you worried during your pregnancy that you were exercising too hard?

I mostly just knew my body. I knew what it could do before pregnancy. My doctor knew I was a big fitness freak and she basically told me that I could continue exercising, just to back off a little. I think she knew I was a smart gal! ;) I never doubted my decisions because I think once you do that, you set yourself up for unnecessary worry. Worry equals stress that the baby doesn't need. If you're unsure of an exercise, don't do it. Stick with what you are comfortable with. But for me, I knew that staying healthy and continuing to move would not only be good for my body and my baby, but also my sanity.

During your pregnancy, did you have any complications such as hypertension or extreme water retention? Please describe why/why not?

I did not have any hypertension or water retention. I was hospitalized with my daughter for 4 days around 20 weeks, but that was because I had caught some type of flu virus in January. Had a fever and the doctors wouldn't release me until my fever broke. Nothing to do with my training.

If you could do things differently for your fit pregnancy, what would that be?

Nothing really! I was happy with both fit pregnancies!

How much total weight did you gain during your pregnancy?

With my first, I gained 22 pounds. With my second, 25 pounds.

Did you get any stretch marks? If you didn’t, why do you think this happened? If you did, do you think they could have been prevented? Do you think creams or oils prevent them?

No, I didn't get any stretch marks. I think part of it was because I didn't gain very much weight. And I think part of it was because I continued to workout! I used a little "belly butter" here and there, but nothing consistent enough to contribute it to my lack of stretch marks.

How was your labor and delivery? -- Natural or Assisted? – Long or short? Briefly describe your birth story.

Both my deliveries were induced. And yes, I had an epidural. Upon receiving inducing drugs, I started having contractions a couple hours later. I labored for about 9-10 hours with my first and about 6-7 with my second. Both were very easy deliveries. My first child required about 20 minutes of pushing (maybe 5 good pushes) and my second, about 10 minutes (just a few pushes and done!).

What was the weight/height of babies? APGAR scores?

Daughter: 7lbs. 7oz., 20 inches, 9/9 APGAR

Son: 7lbs, 5oz., 20 inches, I think he was an 8/9, but I'm not certain.

How is the health of your children now?

Both my kids are normal, thriving kids. My daughter is now 4 and my son is 2.5!

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

Fit Pregnacy Interview Part 11

Hi Fit Pregnancy Readers!

I’ve got another great Fit Pregnancy Interview for you today.

A few weeks ago, I was contacted by a woman named Aimee Roseborrough who is currently pregnant with her second child and is a very fit and talented rock climber. Aimee climbed all through her first pregnancy, and is again climbing through her second. She wanted to share her unique fit pregnancy story with everyone like the other ladies did as they have inspired her to stay fit again during her second pregnancy, but also to show everyone that even rock climbing is safe for pregnancy and the baby when you’re experienced and take caution.

Aimee is also no rookie when it comes to exercise knowledge: She is a Physical Therapist living in Bend, Oregon and is a rock climber of over 10 years with published articles and pictures in Climbing Magazine. For the climbers out there, she’s red-pointed 8a (5.13b) since having her daughter. She also runs, mountain bikes, hikes, and lifts weights. Her daughter is 4 years old and her personal blog of her families travels is www.rosegoes.com. She also answers questions about climbing injuries on her site www.climbinginjuries.com.

Thanks Aimee!

Readers: Enjoy her interview!

Aimee, this interview is for you to share your fit pregnancy experience with other women to both help inspire them and ensure them that exercising hard during pregnancy is not only safe, but good for baby AND you.

Unfortunately so many women are scared to exercise while pregnant for fear it is harmful for their unborn babies. How do you feel about this now that you’ve had your own fit pregnancy? Please tell us a bit about your first pregnancy and your current pregnancy.

First, let me say that my main form of exercise is rock climbing. I’ve been climbing for over 10 years. My first pregnancy I climbed until I was 36 weeks pregnant then continued to hike, walk and do easy gym workouts. This time around (I’m 11 weeks now), I’ve been climbing, hiking, mountain biking and lifting weights.

Aimee climbing while 37 weeks pregnant

How hard were you exercising before you became pregnant? First time? Present time? What were you doing?

Before I became pregnant I was climbing 4-5 days a week and running 3 days a week for 30-40 minutes. I would also lift weights 2-3 times a week. I was doing the same thing the first time I got pregnant as well.

When you found out your were pregnant, did you modify your workout routine? How & Why? What are you doing this time around?

The first time I stopped lead climbing (where you are at risk of taking bigger falls, but still caught by the rope) as soon as I found out I was pregnant. This time, I’m continuing to lead as inspired by another climber (Monique Forestier) who continued to lead hard climbs until she was 14 weeks pregnant and her baby turned out fine. I had decreased my cardio and weights until I read the blogs here, which inspired me to go to the gym today and push it a little more.

When you first found out you were pregnant what was your primary concern with respect to your exercise routine?

This time around I’ve felt more concerned about getting my heart rate too high and getting out of breath. Now I’m not so sure I should be so worried. It seems all the women here on these interviews have gotten their heart rates high and surely gotten out of breath and their babies were unharmed and healthy (note from Cassandra: this is true).

Overall, during your pregnancy, briefly describe what you did for exercise?

The first pregnancy I climbed, hiked and did light gym workouts of easy cardio and light weights.

This time I’m climbing, hiking, mountain biking (the mountain biking where I live now is super easy- no chance of crashing), and doing more regular gym workouts with harder cardio and heavier weights (again as inspired by these interviews).

How did other people around you react to your fit pregnancy? Was it positive or negative?

Well, the first time I posted a picture on www.rockclimbing.com of me lead climbing at 5 months pregnant (see picture at the top of this interview) and I got insane negative comments from people calling me a selfish pig and saying my husband shouldn’t have let me lead climb. It was pretty crazy.

I also got supportive comments, but the rude, unsupportive ones were the most shocking. The picture might look scary to non-climbers, but rest assured, I have a rope and I’m on a climb that was well within my ability level, even 5 months pregnant.

What was the most supportive thing someone told you about your fit pregnancy? The most unsupportive?

The most supportive things people said were when they were impressed at how well I could still climb up to 7 months along. The most unsupportive were as mentioned above- people calling me a selfish pig and saying I had no regard for my unborn child.

How was/is your first trimester, with respect to exercise and how you feel overall?

This time around I’m exhausted and often nauseous, but I push through and climb. I’m still managing to climb relatively well. So much so, that sometimes I’m surprised I’m pregnant!

Second trimester?

Not there yet this time, but last time around it was the best! My husband and I went on a month long climbing trip to Spain literally the day I entered my second trimester. I had so much energy and climbed a ton. It was a great trip. (and yes, I did sample a little wine and all was fine)

Third?

Not too bad until the last month when I was so big (I gained 40 pounds and I only weigh 100 pounds to start with) and I had so much pressure on my pelvic floor that I had a hard time even walking around the block. Three weeks before my due date my husband and I went for a 2 mile hike and I was so slow, he kept having to wait for me every few hundred meters.

How did you know what you were doing for exercise during your pregnancy was ok/safe? Did you ever doubt your decisions? Were you worried during your pregnancy that you were exercising too hard?

My first pregnancy I didn’t doubt anything I did except one time at 8 months along I fell pretty hard while hiking down a mountain. After that, I decided to stick to more level hikes. This time around I’ve been worried about getting my heart rate too high and getting out of breath, but after reading these blogs, I’m going to worry about it less and just pay attention to how I feel.

During your first pregnancy (or now), did you have any complications such as hypertension or extreme water retention? Please describe why/why not?

No. My MD was impressed by how little water I retained. I could still wear my wedding ring and see my ankle bones when I delivered.

If you could do things differently for your fit pregnancy, what would that be?

I’m going to exercise harder than I did the first time around for as long as it feels good, especially lifting heavier weights. I’m also going to try to keep doing pull-ups as long as I can.

How much total weight did you gain during your first pregnancy? Now?

I gained 40 pounds the first time around. So far (at 11 weeks), I’ve only gained 4 pounds.

Did you get any stretch marks? If you didn’t, why do you think this happened? If you did, do you think they could have been prevented? Do you think creams or oils stop them?

No, I was lucky to not get any stretch marks. I think it’s genetic. I have a theory that depending on the elasticity of your skin you’re either cursed with stretch marks or cellulite. My skin is more elastic, so I get the cellulite instead of stretch marks.

How was your labor and delivery? -- Natural or Assisted? – Long or short? Briefly describe your birth story.

My labor and delivery was not too great. It was long- about 20 hours. I had an epidural, as planned (I’m not really into pain), which was fine until it wore off. I pushed for 2.5 hours and the last half hour I could feel everything. They had to use the vacuum extractor to get her out and so I needed an episiotomy, but I was happy I didn’t have a c-section and my girl came out healthy. I hope the next time around is easier and my epidural doesn’t wear off!

What was the weight/height of baby on its birthday? APGAR scores (if you know)?

Ella was 7 lbs even and 19 inches. I’m pretty sure her APGAR was a 9.

How is the health of your baby now?

She is a healthy 4 year old girl who loves to dance, ride her bike and has started rock climbing. She recently rode her bike 9 miles (without training wheels) in a local fundraising bike ride.

How much of your weight gain did you lose after having your first baby? How long did it take?

I lost all the weight. I’m not sure how long it took because I didn’t really keep track, but I know I was fitting in my regular clothes after about 5 months. I also climbed my hardest climb (at the time), a 5.13a, 10 months after I had her.

How do you feel about your body now (after baby)?

I was feeling good about my body until I got pregnant again! Now I’m starting to show, so I’m adjusting to the mentality of getting bigger again.

What advice would you give other women who want to have a fit pregnancy?

Do what feels right to you. Listen to your body when you push yourself and don’t listen to the naysayers. You will know what’s right for your body and your baby.

Thank you!!

(note: if you are reading this from Facebook, please be sure to click the link for the full interview so you can see all the great pics of Aimee!)

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

Fit Pregnacy Interview Part 10

Hello Fit Pregnancy Readers!

It’s been almost 6 months since I posted my last Fit Pregnancy Interview. But, in that time, several more fit mothers have come forth with their fit pregnancy experiences.

To start out again on the right foot, I have here a friend of mine from Canada, named Allison.

Alison is a Speech-Language Pathologist and a National and World Level Fitness and Figure competitor (check out some of her trophies in the pictures below - and which, all of the pictures were taken at 36- 40 weeks in pregnancy 1 and 2). She’s also one of the nicest and sweetest people I have ever come across.

Today, she is the proud mother of two adorable little girls, and during both her pregnancies, she trained hard and with purpose – of course she gave herself a break with she needed it, but for the most part, she had a super fit pregnancy that many women can look up to for support in their own fit pregnancy journeys. In fact, she was one of my inspirations during my own fit pregnancy; at first I wasn’t sure if exercising as hard as I was doing was a good thing, but after seeing Allison and feeling great during the process, I knew it was right.

Anyways, without further adieu, here is my awesome interview with Allison. I hope you enjoy it as much as I have. Thanks Allison! Enjoy those babies!

(PS American readers, just to note, since Allison is in Canada, she spells labor with an “ou”, so it’s correct!)

Allison, this interview is for you to share your fit pregnancy experience with other women to both help inspire them and ensure them that exercising hard during pregnancy is not only safe, but good for baby AND you.

Unfortunately, so many women are scared to exercise while pregnant for fear it is harmful for their unborn babies (and doctors will discourage them from doing so). How do you feel about this now that you’ve had your own fit pregnancy? Please tell us a bit about your first pregnancy and your current pregnancy.

I do not encourage women to initiate a new or more vigorous exercise program when they are pregnant if they were not exercising prior to becoming pregnant. With that being said, however, the key is to ensure that you are fit and exercising regularly prior to becoming pregnant. Because of the strong connection between physical and mental wellness, I believe that exercise was fundamental to the fact that I thoroughly enjoyed being pregnant … both times!

During my first pregnancy, I was ridiculously busy juggling 3 jobs as a speech-language pathologist … then, of course, pregnancy itself adds to the exhaustion! I am confident that my workout regime allowed me time to unwind, de-stress, and certainly boosted my energy levels.

During my second pregnancy, although it was even tougher to make it the gym given the tight schedule between work, family, and attending to a very busy toddler, I realized the importance of making the time for my workouts. Taking the time to workout not only gave me the boost of energy that I needed, but it helped to make me a better and more patient parent.

Pregnancy is an amazing journey. Much like the process of training for fitness competitions that I have known well over the last 9 years, it is amazing to watch the transition in your body as you create a new life. Unfortunately, with these changes, many women struggle with self-esteem issues that may come with unnecessary weight-gain (and difficulty losing it after) during pregnancy.

By exercising and staying fit during pregnancy, I managed happy and healthy pregnancies with minimal weight gain. I was also able to return to pre-baby weight quickly, resulting in my overall mental well-being that left me better equipped for some of the inevitable challenges that come with parenting!

How hard were you exercising before you became pregnant? First time? Second time? What were you doing?

My husband and I decided to think about family planning in 2007 after I won the title of Canadian Bodybuilding Federation (CBBF) National Fitness Short Division Champion. At this time, I was following a very intensive training routine that resulted in very irregular menstrual cycles.

Between August 2007 and September 2008 I struggled to commit entirely to either competitions or family planning. When I was not having success becoming pregnant, it was tough not to get the itch to continue to compete. As a result, my competition season was not my best, and I knew that I would have to commit a whole-hearted effort to becoming pregnant.

I dropped my training split from 5 days to 3 days a week and adopted a more “typical” but healthy diet that included more fruits, milk products and healthy fats. In September 2008, I made a trip to Las Vegas to attend one of the biggest fitness exhibitions (the Olympia Weekend) with a good friend. My plan was to relax, unwind, indulge, and then come home to “make a baby!” The funny thing is that it worked! Although I had only had one menstrual cycle over the past couple of years, an early ultrasound revealed that I conceived within one month of returning from Vegas!

Following the birth of my first daughter, I continued with the same exercise regime which included 3 days a week weight-training coupled with various cardio activities including walks, runs, as well as teaching baby boot camp!

In addition, because I breast fed for a year, when it came time to think about planning for the second, I had only had one menstrual cycle (again, making it tough to plan a baby). That’s when I thought it wouldn’t hurt to plan a return trip to the Olympia … and, once again, conceived upon my return (even quicker this time around as my daughters are 23 months apart)!

My husband and I laugh when we say that the Olympia weekend is our good luck charm … although he’s not so sure that he wants me to go again in 2 years time!

If you attend the Olympic weekend, you might come home and get pregnant... At least that's what happened for Allison!

When you found out you were pregnant, did you modify your workout routine? How & Why?

I only made subtle modifications to my routine once I discovered I was pregnant as I had already modified the intensity of my workouts in order to regulate my menstrual cycles (following an intensive program for my competition preparation). By weight-training 3 days a week I felt that I was able to maintain the muscle mass that I had worked so hard over the years to achieve.

I did drop the weight that I was lifting by about 25%, and did not perform exercises flat on my back after the first trimester.

I was happy to continue with cardiovascular and plyometric exercises that complemented my program, and also added pre-natal yoga during both pregnancies. I found that the yoga class was wonderful to ensure that I took the time to keep the flexibility that seemed to be diminishing with each month of pregnancy.

Overall, during your pregnancy, briefly describe what you did for exercise?

During both pregnancies, I followed a 3 day weight-training routine with plyometric exercises incorporated:

Day 1: back, biceps, hamstrings

Day 2: chest, triceps

Day 3: shoulders, quads, calves

In addition, I did 30 minutes of cardiovascular activity 3 times a week as well as pre-natal yoga once a week.

During my second pregnancy, my workouts were considerably faster and creative, as I had to be super quick (my daughter would come to the gym with me and was not a huge fan of the child care centre on account of separation anxiety)! My workouts were always intense and efficient -incorporating a lot of interval training.

Alison 40 weeks pregnant and looking super fit!

How did other people around you react to your fit pregnancy? Was it positive or negative?

Mostly positive – see below

What was the most supportive thing that someone told you about your fit pregnancy? The most unsupportive?

Trainers at the gym frequently reported that their clients would comment that they hope that they will be as fit as me when they are pregnant! The trainers then told me that this was great ammunition to encourage their clients to work hard at getting fit NOW first!

Following the delivery of my second daughter, Zoe, the nurses commented on my level of fitness and asked for nutrition and training tips … I was just so happy that it was still apparent that I actually worked out!

During both pregnancies, I attended a fitness camp with IFBB pro Jennifer Hendershott (PHAT Camp). Jen has been a friend and mentor in the sport to me for many years, and I wouldn’t miss her camp for the world (I have attended for 7 years now). The camp is intended for women of all ages, shapes and sizes to challenge themselves both physically and mentally over the course of the weekend … and the workouts are intense!

Alison 34 weeks pregnant at the Phat Fit Camp!

During my first pregnancy I was only 7 months pregnant, and was able to participate entirely. During my second pregnancy I was 8 ½ months pregnant, and although I modified some of the exercises and performed them at my own pace, it was so reinforcing and validating to put my body to the challenge. I received such positive feedback from all of the women around me – many of them inspired to work even harder themselves (recognizing that they had “no excuses”)!

Since I try to surround myself with positive and supportive people that know me well, I was pretty fortunate not receive much in the way of negative comments.

I suppose the toughest thing was when strangers would comment about how “small” I was carrying, and sometimes even went so far as to ask if everything was alright or whether I was eating enough (if they only knew how much I eat)!

Because my first daughter was only 5 lbs. 11 ounces, many people attributed her small size to my exercise routine … the doctors and those who know me attributed it to the fact that I was only 5 lbs. 13 ounces at birth and both me and my husband are very small people (my husband is not much more than 5 foot 6)!

How was your first trimester, with respect to exercise and how you feel overall?

During both pregnancies, I was fortunate enough not to experience any morning sickness. I do remember being a little tired, but I attributed that mostly to the fact that I kept a very busy work schedule (and my first trimester also fell over the Christmas season). I found that my trips to the gym helped to rejuvenate me!

Second trimester?

During the second trimester of my first pregnancy I experienced horrible and debilitating sciatica (between 24-30 weeks). The doctors speculated that this was a combination of my body resisting the initial stretching (especially since I had worked so hard to keep my muscles so tight over the past few years), as well as the possibility of baby’s positioning (I have a history of lower back/protruding disc issues at L5 which was baby’s approximate location).

As a result, I was quite debilitated (no chance of exercising) and regretfully had to resort to taking pain medication to continue with even general activities of daily life. Swimming seemed the only exercise that I could endure in comfort.

My husband and I feared that latter part of my pregnancy if this was any indication of things to come … but thankfully after 6 weeks (and a restful trip to Maui), I was relieved of all pain as my belly “popped out!”

The remainder of the pregnancy was amazing, and I comfortably continued with my original exercise regime right up until 5 days past my due date when I delivered my first baby girl! I was a little worried that the sciatica may be an issue during my 2^nd pregnancy, but it was smooth sailing the entire way!

Third?

During both pregnancies, I felt busy, but fantastic during my third trimester! I think the only thing that limited my workouts was frequent trips to the bathroom with all the pressure on my bladder as I carried very low!

36 weeks pumping up!

How did you know what you were doing for exercise during your pregnancy was ok/safe? Did you ever doubt your decisions? Were you worried during your pregnancy that you were exercising too hard?

My only worry during my pregnancies was that there was a possibility that I was not allowing myself enough rest/down time! With regards to exercising, I truly believe that my regular exercise and good nutrition contributed only in positive ways, and was never given any indication otherwise by any health professionals. I know my body very well, and feel that the best indicator of whether you are exerting too much is to listen to your body and trust what it is telling you.

During your pregnancy, did you have any complications such as hypertension or extreme water retention? Please describe why/why not?

No … I think it is safe to say that I retained very little water (even after having an epidural during labour). It is important to stay hydrated during pregnancy (and afterwards, especially if nursing). I probably drink close to 4 litres of water daily, which I imagine would have contributed to the fact that I did not retain water. Of course, a healthy diet free from unnecessary amounts of sodium will have also helped!

If you could do things differently for your fit pregnancy, what would it be?

No … each of my pregnancies were very different (I think mostly because I was in a different stage of my life), but I cherished them both! In fact, I would do it over and over again … if only I can convince my husband!

40 weeks flexing!

How much total weight did you gain during your pregnancy?

1^st pregnancy – 15 pounds

2^nd pregnancy – 16-17 pounds (although I started out 5 pounds lighter prior to my second pregnancy so I was actually smaller at 40 weeks … probably from juggling life with a busy toddler)

Did you get any stretch marks? If you didn’t, why do you think this happened? If you did, do you think they could have been prevented? Do you think creams or oils stop them?

I feel thankful to not have any stretch marks. I believe that there is certainly a strong genetic factor (elasticity of the skin) that contributes (neither my mother nor sisters have stretch marks either). Of course it also helps to limit weight gain.

I actually have gained more weight in an off-season for competitions than I have during my pregnancy so my body easily responds to the changes in weight. I can’t really say whether I believe that creams or oils work to prevent stretch marks … I used an elasticity oil (Belli Products) during my first pregnancy as it was given to me as a gift, but nothing during my second pregnancy!

How were your labors and delivery? Natural or assisted? Long or short? Briefly describe your birth stories?

I will admit that my labours were not exactly what I would have wanted, but then again, I delivered healthy and happy babies so it all worked out for the best! I think it is best not to have too many expectations so as to prevent any disappointment.

Although I would have wanted to have more active labours, both of my daughters were in quite a lot of distress during labour (with Mya, I was having 4 minute long contractions so her heart rate was dropping abnormally) so they required continued fetal monitoring. This meant that my movement was limited and I was required to stay in bed. At the same time, it felt reassuring to know that I was in such good hands.

My first labour was approximately 12 hours, and my second around 9. My first daughter, Mya, was assisted with forceps, but arrived safely with less than 10 minutes pushing. I was just happy to avoid a c-section as my obstetrician did not want to give me longer than 10 minutes on account of the distress. I remember the nurses cheering me on: “Come on Miss Canada … push!”

My second daughter, Zoe, came with ease after less than 5 minutes of pushing unassisted! My husband and I were shocked as I progressed from 7 to 10 centimeters in what seemed like no time at all! The process was much smoother overall, and with no tearing/stitches, I was pleasantly surprised with how well I felt after Zoe arrived!

36 weeks

What was the weight/height of you babies? APGAR scores (if you know them)?

Mya was 5 pounds 11 ounces, 19 inches.

Zoe was 6 pounds 10 ounces, 19 ¼ inches.

Although I do not know the APGAR scores, both girls were extremely healthy!

How is the health of your babies now?

We are so thankful that both girls are thriving and healthy, but this is not to say that I have not some health scares and bumps along the way over the past 2 years.

Although I did not realize it initially, Mya had considerable difficulties with nursing, and as a result, she was a very unhappy/hungry baby! I also got mastitis (a painful breast infection due to over-production coupled with Mya’s poor latch) repetitively over the first 6 weeks. Once we received the attention we needed from a good lactation consultant, her fussiness continued, and although I hate the term, I am pretty sure we had a “colicky” child on our hands!

The first 4 months were a bit of a blur with sleep deprivation and midnight drives as a last ditch attempt to soothe her, but we loved her unconditionally. At 5 months old, the crying suddenly stopped and we got to know Mya for the beautiful and social little girl that she is to this day!

After about 2 months, I realized that Mya’s range of motion in her neck was extremely limited. I was happy to get the care we needed and discovered that she was born with a head and neck condition called congenital torticollis. Specifically, she had some weak muscles in her neck and limited range of motion, which resulted her head becoming flat on one side. Mya was casted for a helmet to correct her head shape at 6 months of age (which she wore from 6-10 months), and continued to do physical and occupational therapy until 20 months of age. Recently, we have undergone numerous tests (including that for cystic fibrosis) on account of her small size … the results were just as we thought – she’s just small (but big in personality)!

With Zoe very recently, we had an alarming trip to the emergency when she was only 11 days old. She had a crazy eye infection that progressed at an alarming rate, and was admitted to the Stollery Hospital for 3 long and scary nights! She recovered quickly after 2 days on IV antibiotics when we were happy to bring our little girl home again. Being in the Stollery (world class children’s hospital) really put things in perspective … we knew that our concerns were so minimal in comparison to some of the children who were staying there.

I know that there will be many more scares and challenges of parenthood down the road, but I truthfully feel that by maintaining a healthy and active lifestyle, I am better preparing myself to cope with the trials and stresses of parenthood.

How much of your weight gain have you lost since having your baby? How long did it take?

I was back to my pre-pregnancy weight two weeks following the birth of my first daughter, Mya.

It took approximately 2 months (and returning to the gym) to see the definition (especially abdominals) that I missed! Once I returned to training, my muscles responded quickly, and may have even grown (as a result of the hormones)!

Because I was burning so many calories with nursing, I was pleased to maintain a very lean body mass with very little effort and while continuing to indulge in the goodies that go along with Mom’s group play dates and socializing while on maternity leave!

My second daughter, Zoe, was born June 22, 2011. Once again, I returned to my pre-pregnancy weight exactly 2 weeks following her delivery! I feel as though my uterus shrunk quicker following my first pregnancy, but I really can’t complain!

36 weeks at the gym

How do you feel about your body now?

It has been exactly one month since Zoe Claire arrived, and I am very pleased with my body and overall wellness! Since it is the midst of the summer season, I am happy to be wearing all of my pre-pregnancy clothes, and continue to get compliments on my muscles! I feel as though I am very lean already with the exception of a tiny bit of extra weight around my middle!

I will wait to return to the gym until after my 6 week appointment with my obstetrician (I like to do things “by the book” so as to prevent any unnecessary damage), but I know that it will only be a matter of time before I am in great, if not even better shape than before! I have heard that one of the best times to put on muscle is immediately following children, so I am determined to give it a shot!

With the 2011 CBBF National Championships occurring this weekend, it is hard not to think about the possibility of competing again. The best part is that because of my 2007 class win, as well as my overall Provincial Titles in both the fitness and figure divisions, I have a lifetime bi in both sports … that means that the National stage will always be there for me!

I know that I will return to strive for that elusive professional status some time down the road, but in the mean time, I will continue to stay fit just for the fun of it and for ME! It seems that my first daughter, Mya, has grown up so quickly, so now is the time to thoroughly enjoy my girls while they are small! I am looking forward to being a positive role model as my girls grow up and encouraging them to lead fit and active lifestyles as well!

What advice would you give other women who want to have a fit pregnancy?

Keeping fit during your pregnancy is perhaps the best gift you can give to yourself and to your family … the rewards are endless (during pregnancy, stress management/coping mechanisms, labour and recovery)!

Make a plan, and commit to it! For some this may just mean penciling in the time to exercise, and for others it may mean registering in a class or training with a friend so that you are accountable! Remember to listen to your body and honor the fact that you may have to reduce your intensity a little, and most importantly, enjoy every moment of this very special time!

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

New Book Sugar Nation is a Must-Read

Hi Blog Readers!

Again, it's been awhile since my last post, but when you work your own business full time, plus are a mommy, plus work 3 other jobs and write from home for income... blogging sometimes gets put on the back burner.

But, I will be posting 3 incredbile new posts this week with the continuation of the Fit Pregnancy series, with 3 new fit mamas. Stay stuned!

For now, I wanted to let you all know about an amazing new book, that actually has me featured as a real life "character".

The book is titled Sugar Nation and is written by the talented author Jeff O'Connell.

Here is the link to the book on Amazon and the picture of the book is above.

The reason I was profiled in this book is because I have had a long-standing issue with carbs and sugar.

There was one point when I thought that a low-fat, higher carb diet was the best thing for me, but all it kept doing was make me pass out from hypoglycemia and always feel hungry and irritable. Plus, it made me gain a lot of unnecessary weight.

Jeff describes my experience trying to understand these issues, which involved me seeing one of the top endocrinologists at UConn and getting a calcium infusion test into the three main areas of of my pancreas. I was partially sedated while they stuck a catheter in my femoral arteries [in my groin area] and then collected the blood that came out of my carotid artery [at my neck]. They found out that I secrete an excessive amount of insulin when I eat carbs (or more accurately, too many carbs or simple carbs), and that's why I suffered from hypoglycemia after eating them. When I was a kid, my cat's name was Candy because I loved sugar so much... but it didn't love me.

Now I eat a lower carb, high protein, high good fat and high vegetable diet and it has done me wonders. For most of the American population, they too have issues with carbs, and that's why many of us suffer from overweightness and blood sugar issues. That's also why I studied low carb diets in my PhD, and why I recommend a lower carb approach (versus a low-fat) for most people, especially after seeing in the lab how great it was for so many individuals.

I do however recognize that everyone is different and not everyone is as sensitive to sugars and carbs, but for most people, who in this day and age eat WAY too many carbs (sugar is in everything and most foods we eat are carb-based), a lower carb eating plan is a great solution for many of their problems (related to mood, weight and health).

If you know someone that may benefit from learning more about our nation's sugar addiction, and/or yourself are interested in learning more about how carbs may be ruining your health and body composition, I highly recommend you pick up this book.

As a note: I am not receiving any kickbacks from this book and instead am recommending it because it's so awesome.

Enjoy!

Also, to read another great review of this book, check out Dr Jonny Bowden's blog post at: http://jonnybowdenblog.com/book-review-sugar-nation/

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

A Dream Come True!

It's been a crazy busy month, but for a good reason. I've made one of my major dreams in life finally come true, which is owning my own gym!

Yes, maybe some people would think that earning my PhD, becoming a Registered Dietitian, or writing two nationally publicized books, would have me happy as a clam, but truly, one of my big dreams has been to have my own training facility - and it's finally come true!

Other than my daughter and husband and wonderful family whom I love so much, I also love being a gym owner!

I realized over the past few years, that group training is what I do best. I've tried being a personal trainer, but I honestly get most satisfaction and am most energetic when I'm leading and helping a large group of people.

So, for the past three years now, that's what I've been doing and, up until just this month, I've always taught classes either in someone else's gym, through parks and rec, or outside in a park.

And, let me tell you, having my own space is absolutely the best way to do it! I love it so much!

I found a stunning warehouse-like location in Vernon CT, situated at the base of 600+ luxury apartments (every time these tenants have to go to their homes, they have to drive right by my door :) - which is great for recruiting new members!).

The space is 2,000 sq feet and I use about 3/4s of that for the bootcamp classes and I have an upper location area as well that I will be using for semi-private training and speciality clinics.

It has a beautiful office space that I use to do nutrition counseling and to house my daughter's toys and pack n' play (what mommy's office is complete without those items?).

Since it's my own location, I also have the luxury of bringing my daughter to classes while I teach, and I allow other members to bring their children too (well-behaved ones that is) :)

This experience has been so great for April (my daughter) as she gets to see first hand what fun exercise is all about and how good it is for her. My members love having her there as she's so easy going - plus, now that she's older, she walks around like her mommy checking people's form and sometimes even joins them in their workouts! It's so cute!

Overall - it's been a crazy May and June; my husband is a total handy man and spent all his time buidling this place into exactely what I wanted it to be.

Also, since I've opened, I've doubled my member base in just one month (in what took me one year to do previously), and I've had many compliments about how energetic my classes are and how much I give my members in order to help them meet their goals.

I'm looking forward to doing this for many more years as it bring me so much joy and doesn't seem like "work" at all. I don't even mind getting up at 430am during the week to teach classes because I love it so much.

My advice to everyone out there: if a new mother (with no family around to help her), a woman with 4 other jobs and 3 dogs, and big shoes to fill can do this, and make her dreams come true - you can do it too!

As my favorite saying goes:

"If you build it, they will come"!

Enjoy life and live it to the fullest!

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

Microwaving Plastic Drives Me Crazy

It's been a while since my last post, but with good reason: I opened my own gym on June 1st and it's been a crazy few weeks getting everything ready and running smoothly.

I'll post pics asap, but for now, I'll let you know it's a 2,000 sq ft location in Vernon CT and it's everything I've ever dreamed of; yes, I love nutrition, but I also love, love, love fitness (people used to think I lived at my old gym because I was there so much). So now, I can work doing what I love more full time and help people become healthier and more fit all in one place. It's a dream come true!

Now, onto the topic of this post: Microwaving plastic containers.

One thing that I'm sure is going to be exposed in a few more years is that microwaving plastic containers - from steamer veggie bags, to plastic-contained frozen lunch meals - is a huge source of carcinogenic compounds that plays into our increased incidence and severity of cancer.

Plus, microwaving food just makes it taste totally disgusting.

In fact, just recently, scientists released a paper showing that all these plastic containers we use today do in fact emit highly estrogenic chemicals that disrupt our normal endocrinological profile.

Although they couldn't clearly test how much of these chemicals are actually taken up by the body or influence our own organ and cellular function, they do feel that the risk of exposure is not worth their useage.

Particularly: microwaving plastic, leaving plastic bottles in direct sunlight and dishwashing plastic releases these compounds at levels high enough to be a danger to adults and children.

To read more on this, check out the recent piece I wrote for Prograde Nutrition:

How to protect your health from plastic meal containers

Let me know what you think.

Then, when you buy frozen veggies, make sure you do NOT cook them in their plastic bag in the microwave - sure it may be "microwave safe" but it's probably not HUMAN-safe.

And, avoid microwave frozen lunches and bring leftovers to work instead that you cook on a non-plastic dishware. There's no reason we have to eat foods cooked like this, as we have so many more safe and healthy options.

Thanks!

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

Complete FODMAP List For a Happy Gut

Ever since I posted about how a low FODMAP carbohydrate diet has been amazing for my IBS issues (major gassiness, constipation and lethargy), I've been receiving almost a new email every week from people looking for a complete list of these foods so they can implement it too.

Apparently a LOT of people have these gut issues and it's not pleasant for anyone. Since I've been sending this list out, though, there have been a lot of success stories. I personally have never been happier and no medication or therapy has ever been this beneficial for me.

These past few weeks have been really stressful for me though as I'm moving into my own bootcamp location and have been writing for more and more companies. So, I wasn't sticking to the low FODMAP food list as closely as I should have and my gut has been suffering. But, once I took the FODMAPS out, it's been much better.

In any matter - to make it easy for everyone who wants to know what to eat and not to eat, I'm posting the complete FODMAP list here for you all. Now, I want to disclaim that this is not a list intended to cure or treat every single person out there, and you still need to listen to your own body to find out what works best for you, versus someone else. You're your own best health advocate, so listen to your own gut instinct (no pun intended) :)

Here is the complete FODMAP list I've found works best for most people:

ELIMINATING FODMAPs

FRUITS TO AVOID:

Excess Fructose fruit:
Apple
Mango
Nashi fruit
Pear
Persimmon
Rambutan
Watermelon

Excess Fructan fruit:
Persimmon
Rambutan
Watermelon

Excess Polyol fruit:
Apple
Apricot
Avocado
Blackberries
Cherries
Longon
Lychee
Nashi Fruit
Nectarine
Peach
Pear
Plum
Prune
Watermelon

SUITABLE FRUITS:
Banana
Blueberries – buy organic
Boysenberry – buy organic
Cantaloupe
Star fruit
Cranberry – buy organic
Durian
Grapes – buy organic
Grapefruit
Honeydew melon
Kiwi
Lemon
Lime
Mandarin
Orange
Passion fruit
Paw paw
Pineapple
Raspberry – buy organic
Rhubarb
Strawberry – buy organic
Tangelo

Suitable dried fruits (some people are ok with dried fruits, others are not):
Banana chips
Cranberries (often are coated in sugar – only eat if not sweetened)
Currants
Paw paw
Pineapple (often are coated in sugar – only eat if not sweetened)
Sultanas
Raisins (may not be suitable for everyone…)

Special notes on fruit:
Limit intake of suitable fruits to one serve per meal.
e.g. One whole banana or orange.
Third to half a glass of suitable juice.
Small handful of berries or grapes.
Small amount of suitable dried fruit (e.g. 10 sultanas).

VEGETABLES TO AVOID:

Excess Fructose vegetables:
Sugar snap peas

Excess Fructan vegetables:
Artichokes (Globe & Jerusalem)
Asparagus
Beet
Brussel Sprouts
Cabbage
Chicory
Dandelion leaves
Fennel
Garlic
Leek
Legumes
Okra
Onion (brown, white, & Spanish)
Peas
Radicchio lettuce
Shallot
Spring onion (white section).

Excess Polyol vegetables:
Avocado
Cauliflower
Mushrooms
Snow peas

SUITABLE VEGETABLES:
Alfalfa
Bamboo shoots
Bean shoots
Beans (green)
Bok choy
Broccoli (may not be suitable for everyone…)
Capsicum
Carrot
Celery
Chives
Choy sum
Corn (raw corn may bother some people)
Cucumber
Endive
Eggplant (this may be troublesome for some; asses individual tolerance)
Ginger
Lettuce (may be ok or not)
Marrow
Olives
Parsnip

Parsley
Potato
Pumpkin
Silverbeet
Spring onion (green section)
Spinach
Squash (this may be troublesome for some; asses individual tolerance)
Swede
Sweet potato
Taro
Tomato (cherry tomatoes often are moldy – try to avoid)
Turnip
Yam
Zucchini (this may be troublesome for some; asses individual tolerance)

Special notes on vegetables:
Onion is one of the greatest contributors to IBS. Strict avoidance is recommended.
Avoid:
• Onion (brown, white & Spanish), Onion powder, White section of spring onion.
• Leeks, Shallots, Garlic.
There is undeclared onion hidden in many processed foods including, chicken salt, vegetable salt, vegetable powder, dehydrated vegetables, stocks, gravies, soups, marinades, & sauces.
Alternatives:
• Chives
• Green part of spring onion
• Asafoetida powder (* contains gluten).
• Fresh & dried ginger, coriander, basil, lemongrass, chili, mint, parsley, marjoram, oregano, thyme, rosemary & others.

PROBLEM WHEAT & Rye products:

Bread (white, wholemeal, multigrain, sourdough, pita, & many rye)
Pasta & noodles (regular, two minute, spelt, egg noodles, hokkien & udon)
Breakfast cereals (containing wheat, excess dried fruit &/or fruit juice).
Savoury biscuits (wheat based)
Cakes & baked goods (wheat based)
Sweet biscuits (wheat based)
Pastry & breadcrumbs (wheat flour made)
Others (semolina, couscous, bulger)

ALTERNATIVES to WHEAT Grains:
Rice
Corn (may bother some people)
Potato
Amaranth
Tapioca
Quinoa
Millet
Sorgum
Buckwheat
Arrowroot
Sago

ALTERNATIVES to WHEAT Products:
Gluten free bread, 100% spelt bread, wheat free rye.
Gluten free pasta, rice noodles, wheat free buckwheat noodles.
Porridge, wheat free muesli, rice bubbles, corn flakes, & gluten free cereals.
Corn thins, rice cakes & crackers, gluten free crackers, ryvitas, & rye cruskits.
Gluten free cakes, flourless cakes.
Gluten free biscuits.
Gluten free pastry mixes, & bread crumbs, polenta, cornflake crumbs.
Buckwheat, polenta, millet, sorghum, sago, tapioca, rice, & corn flours.

Special notes on Wheat:
• Wheat free Rye is tolerable for most (assess individually).
• Small amounts of wheat, such as breadcrumbs, may be tolerable (assess individually).
• Those with diagnosed Coeliac disease should eliminate gluten from their diet.
• Gluten free foods do not contain wheat, rye oats & barley.
o A low FODMAP diet allows oats & barley.
• Trace amounts of wheat ingredients such as soy sauce should not be a problem.
• Many wheat derived products such as wheat starch, wheat thickeners, wheat maltodextrin, wheat dextrin, wheat dextrose, wheat glucose, & wheat color caramel are fructan free glucose chains & should be safe to eat.

OTHER FODMAPs FOODS (containing, FRUCTOSE &/or Fructans) to AVOID:
• Honey
• Corn syrups
• Corn syrup solids
• Fruisana
• Chickory
• Dandelion tea
• Inulin
• Artificial sweeteners (see GOS)
• Sugar free or low carb sweets, mints, gums, & dairy desserts.
• Baked beans, lentils, & chick peas

Alternatives:
• Golden syrup
• Treacle
• Molasses
• Maple syrup
• White, brown, raw & castor sugar (sucrose) eaten in moderation.
• Tea, coffee, & herbal teas
• Nuts & seeds (moderation)
• Oat bran
• Barley bran.
• Psyllium.
• Rice bran.
• Suitable sweeteners (nutrasweet, sucralose, aspartame, stevia, saccharine, tic tacs, minties, regular gum).

Special comments:
• Limit alcohol intake.
• Avoid alcohol which is high in indigestible carbohydrate, such as beer.
• Clear spirits such as Vodka & Gin with water/soda flavored with fresh suitable fruit in moderation is preferable.
• Drink plenty of water.
• Eat in moderation.
• Chew your food well.
• Limit processed foods (hidden FODMAPs & irritants).
• Limit or avoid processed meats ((hidden FODMAPs & irritants).
• Fresh fruit, vegetables, & whole meats/fish are best.

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

Dieting Pitfalls of Women Interview for Super Human Radio

Hi Everyone!

I just completed an internet radio interview for Super Human Radio on the pitfalls of dieting for both women AND men.

The link is here:

Deadly Dieting Sins for Women

Fast forward to the 57 minute mark to hear my thoughts on dieting, eating for weight loss and the best way to exercise for maximum fat loss. The show is about 55 minutes long - download it to your ipod and listen on the way to work, or listen at night when you're prepping your healthy food for the next day :)

Enjoy!!!

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

39 Weeks Pregnant Workout with Christa

If you think being 39 weeks pregnant is a barrier to exercise, even intense resistance training exercise, you're totally wrong.

Here we have Christa, who you all saw in her Fit Pregnancy Interview on this blog, showing us all how it's done when you have less than a week until your new baby is born.

Take note ladies: if you are healthy, have no other issues and currently already exercising hard, then being 39 weeks pregnant is no reason to stop.

Thanks Christa for being a great role model and building a strong, healthy baby!

(if you can't see this video, click read more, or visit my blog if you're reading from facebook... you gotta see this!)

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

How to save money on your healthy grocery bill

Summer is almost here, and that means shorts, tank tops and clothes we may not feel so comfortable in just yet.

Even with exercise, it's still important to eat well or those clothes you wore last summer won't fit no matter how hard we try.

For most of our healthy eating fat-loss rules, it's very important to try and pack as much good food into our grocery carts as possible. But, as we know, just like the price of gas, the price of good food is not inexpensive!

So, how do we do it? How do we afford a healthy fat-burning trip to the grocery store without breaking the bank?

Here is a great list to help you meet this goal and actually enjoy what you're buying too!

Read on!

1. One of the most important foods to fill your cart with are fresh vegetables and fruits.

Especially with vegetables, they're low in calories, high in nutrients and, as one of my weight loss success stories told me:

"You can eat as many vegetables as you can until you almost burst, and you'll still lose weight"

Items like spinach, romaine, kale, peppers, carrots, celery, sweet potatoes, celery, corn, oranges, bananas, are important and help you feel full while losing weight.

But, there are certain veggies and fruits that you want to buy organic due to their high pesticide content (even washing and peeling doesn't help)

For other produce, you can buy conventional and save money.

The 12 fruits and vegetables that you should buy organic are:

Celery

Peaches

Strawberries

Apples

Blueberries

Nectarines

Bell Peppers

Spinach

Cherries

Kale

Potatoes

Grapes

Thankfully, organic foods are not as expensive as they used to be, and not all fruits and veggies are high in pesticides.

You don't have to buy bananas, melons, or oranges organic for example, so you can get those at special price-reduced stores that may not always have the best quality items otherwise.

The rest you should try to get organic - like the ones listed above.

And, remember, even if you can't get it organic, it's still good to eat, so get it anyways.

2. Look for produce or other grocery items with a discount due to a "close to expiry" date.

For example, I just bought a large container of organic spinach with a $2 discount because it was close to expiry.

But, since I eat spinach like a rabbit, this wasn't an issue and only had to toss a few slightly slimy leaves. No biggie.

Saving $2 was huge and it helped me get in more of my favorite vegetable for a low price!

3. Buy seasonal produce rather than those not even close to season.

Maybe you don't think twice about this, but don't buy berries in the winter.... you'll pay almost double and you can be sure that it's been trucked 1000s of miles to get to the store.

So, not only are you paying more, but our planet pays for it with more carbon waste and pollutants.

Berry season is coming up soon and there are a lot of awesome local farms to purchase fresh berries from.

This is not only inexpensive, but has higher vitamin and mineral content. And, it tastes WAY better!

If you need ideas for local farm stands near you, check out these sites:

http://www.pickyourown.org/

http://www.livinglocal.ca/

http://www.foodandfarmingcanada.com/category/local-food/

http://www.localharvest.org/

You can also use these sites to learn what items are in season when so you can avoid buying something out of season. Very cool!

In the winter, when most produce is not in season, choose frozen, untainted fruits and veggies (no butter, sugar, etc).

Frozen produce is very fresh and doesn't spoil.

AND - DO NOT MICROWAVE IN PLASTIC STEAMER BAGS!! (unless you want cancer...)

Cook it in a corning ware dish or on the stove in minimal water is best.

4. Buy pre-bunched items.

The other day, I bought 5 pre-packed cucumbers for just $2.88.

Normally, these sell for $0.75 to $1 each, so this was an awesome bargain.

Then, at another store I got 6 Kiwi's for just $2.50 versus $0.75-$1 each, and a bag of bananas for $0.42/lb versus $0.79 at a more expensive store

Bagged apples, oranges and grapefruit are like this too. Plus, it helps saves trips to the store!!

5. No matter how strapped you are for time, avoid pre-cut items, like cut apples, squash, and corn.

Not only is this more expensive, but it usually is preserved with something to prevent browning, and this "something" may not be great for you.

6. Use the shelf stickers that list the price of the item per weight.

This is a great way to price compare using the volume/weight of the food to get the best deal!

Most stores have this option - so use it when you can!

7. For meat, fish and poultry, dairy and eggs, try to buy free-range and organic whenever possible.

But, when this is really pricey, or not possible, choose natural items with as few added ingredients as possible.

8. Finally - make your grocery list based off recipes/meals you plan to eat for the week.

Decide what you're going to make for the week and then buy for those recipes or meals.

This is not only time efficient, but prevents you from buying things you MIGHT make, but don't get around to and end up throwing away.

But, don't hesitate to buy something that's on sale for an outstanding price and modify your plan for the week so you can save $$.

Eat well and save money too! Enjoy!

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

Does Our Metabolism Slow Down With Age?

Have you ever wondered if after you turn 25 or 35 or 45, or whatever age you think is "over the hill" for your metabolism, if it really slows down?

It's a question I get a lot, so I researched it this past weekend and came up with an answer that might surprise you.

Check out the article I wrote for my partners at Prograde Nutrition here:

Am I doomed to get fat when I get older?

Enjoy!

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