Kendra's Fitness Corner: How to Create a 15 Minute Workout at HOME!

Are you ready to start a workout program but don’t have the time or money to go to a gym?? You CAN do an awesome workout at home with minimal equipment in as little as 15 minutes per day!

Got Bands?
You don’t need a lot of equipment to have a great workout at home. In fact many exercises don’t require anything. But if you are going to buy 3 items for your home workout I suggest…

1. Stability ball – 55cm size if you are under 5’6” and 65cm size if you are 5’6” or taller. These balls come with pumps but it’s definitely a workout to pump them up!


2. Resistance Band – preferably the kind with handles, a light or medium resistance depending on your strength.


3. A set of dumbbells – between 5# and 10# to start depending on your strength.

Here are some examples of beginner exercises you can use with the equipment above.

Seated Row

• Sit on a stability ball, floor, or the edge of a chair, place band around a sturdy table leg or pole


• Hold ends of band. With good posture, slowly pull band so your elbows go behind your body. Squeeze shoulder blades together.


• Keep forearms parallel to the ground.

Lateral Raise (Can also be done with dumbbells like shown)

• Stand with one or two feet on center of band (two feet=higher resistance).
  
• Hold ends of band. With good posture, raise arms out to the sides. Do not go higher than your shoulder joint.
  
• Lower down slowly, resisting gravity.

Bicep Curl (Also can be done with dumbbells as shown)

• Stand with one or two feet on center of band (two feet=higher resistance)
  
• Hold ends of band with palms facing out. With good posture, bend elbows and pull band up. Keep wrists straight.
  
• Lower down slowly, resisting gravity.

Tricep Push-down

• Stand with band anchored over a door or over a pull-up bar.
  
• Hold ends of band with palms facing down. Keeping elbows next to your sides at all times, push down. Keep wrists straight.
  
• Slowly let forearms come back to the starting point.

Stability Ball crunch

• Sit on ball, walk forward and lean back until lower back is supported.
  
• Hands behind head, elbows out. Keep spine in a straight line and abs tight.
  
• Exhale while lifting upper back off the ball, not letting ball move. Inhale as you return to starting position.

Squats, walking lunges and static lunges are lower body exercises that can also be done without any weights or by holding dumbbells.

Squats

• Stand with feet hip-width a part 1 foot in front of chair.
  
• Sitting back on heals, lower butt as if reaching for the chair. Keep back flat –NOT rounded.
  
• Keep knees directly above ankles as you lower down. Try to touch the chair with your butt and stand right back up.

Walking lunges

• Standing with feet hip-width apart, take a big step forward with right leg. Left heel is off the ground.
  
• Keeping good posture, lower down so both knees are about 90 degrees bent. Do not let right knee be forward of the right ankle.
  
• Bring left leg forward and stand up. Repeat the above with left leg leading.
  

Static lunges are the same as above except you are not traveling forward but are repeatedly lowering down with one leg forward / both knees bent.


Got Cardio?

So you don’t have a treadmill and the weather is questionable. Don’t worry! If you have a pair of tennis shoes and some flood space you are good to go. Here are some examples:

1. Jumping Jacks or Modified jumping jacks –Modified move: From a standing position with legs hip width apart, do a “half” jack by moving right leg & arm out to the right (touching right toes on ground) then coming back to the center and switch to the left leg & arm moving out to the left side. Keep alternating sides.
   
2. Shadow boxing – do a mix of punches, uppercuts, front & side kicks. Each movement counts as ½ a repetition. Ex: a punch with your left fist, then right fist equals 1 repetition. Kick at shin-level for beginners, then gradually aim for knee and thigh-level.
   
3. Jump Rope or Modified jump rope – Modified move: Without a rope, move your arms in a circular jump rope motion while bouncing or hopping on the balls of your feet.
   
4. Stair running or walking – go up and down a flight of stairs. Skip stairs on the way up for more intense workout.
   
5. High knee marching or High knee running – in place, lift one knee up until thigh is parallel to the ground, alternate legs.
   

Got a Plan?
Now you can put all these exercises together into a workout. By combining strength and cardio you are maximizing your calorie burn!

15 min workout: Perform the following exercises in order. Repeat the whole sequence.

1. High knee marching or running warm-up 30 sec
   
2. Squats (hold dumbbells) 20x
   
3. Push-ups (on toes or knees) 20x
   
4. Jumping Jacks or Modified Jacks 30 sec
   
5. Walking lunges or static lunges 10x each leg
   
6. Seated Row (band) 20x
   
7. Shadow boxing – punches 30 sec
   
8. Stability Ball crunch 20x
   
9. Squats (hold dumbbells) 20x
   
10. Lateral Raise (band or dumbbells) 20x
    
11. Shadow boxing – front or side kicks 30 sec
    
12. Walking lunges or static lunges 10x each leg
    
13. Bicep Curl (band or dumbbell) 20x
    
14. Tricep pushdown (band) 20x
    
15. Stability Ball crunch 20x
    
16. Jump rope/modified jump rope OR Stair running/walking 30 sec

Be sure to have some water handy and take a 30 sec break before repeating the sequence for the second time.

This workout can be done every other day. Your goal: 3 days per week (ex: Mon/Wed/Fri). Perform 20-30 cardio on the off days for faster results and to feel amazing!!!

Good luck and please feel free to comment below or email me with any questions on the 15 minute workout or any other general questions, as well as any topics you would like me to write about!

~Kendra
CMOTC MoM and Personal Trainer

Kendra's Fitness Corner - Lose five pounds during November? You can!! (and a reader's question answered)

It’s getting cold outside and you might not be as motivated to get out the door for a walk or jog – stop the excuses! Try these tips below to burn extra calories this month.

Mondays - do an extra 20….20 extra cardio minutes, 20 extra push-ups (knees or toes), and 20 extra crunches.

Wednesdays - At home, perform the following routine during a TV show: 5 squats (or sit down/stand up 5 times) and 5 calf raises (with legs straight raise your heals off the ground) during EVERY commercial break!

Fridays – Park in the vary LAST parking spot everywhere you go and enjoy the extra walk to your destination.


Every day or almost every day:

At home or work, every time you go up a flight of stairs, run instead of walk or take them 2 at a time.

During your workout, sneak in 5 one minute jump rope intervals spaced 5 minutes apart.

Here’s another tip so you don’t feel like the stuffed Turkey on Thanksgiving...

Pre-burn off your extra T-day calories. For example…if I plan to have 2 glasses of wine and 1 piece of Grandma’s pumpkin pie (totally about 350 calories), I’m going to burn off those calories before I even feed the kids their breakfast. I’ll do a 3.5 mile jog, or 50 minutes of a kickboxing & abs video. Then it’s a no-guilt meal for me!

Reader’s Q & A:

A CMOTC blog reader asks…..

Q: Should I use protein bars or protein shakes after I workout? Are they really necessary or can I build muscle without them?

A: Protein bars and shakes are very convenient and also may have a lot of good vitamins and minerals. These products, however, are not necessary for you to build muscle. For the average exerciser looking to build some lean muscle (not an athlete with a demanding workout schedule) you will need about 1 gram of protein per kilograms of body weight every day. Take your body weight in pounds and divide by 2.2 to get kilograms. Lean animal protein, nuts, beans and dairy are all good choices to supply these amino acids to your muscles. If you choose to get those protein grams from a package, just make sure it’s whey protein. Either way you eat it…just make sure you are getting enough protein for your body!

Happy Thanksgiving!!

~Kendra

Kendra's Fitness Corner - Top Ten Personal Trainer FAQs

Hello there! I hope you have had an active summer and are working on your exercise program. If not, now is a great time to start!!!

Over the years I have received many questions on exercise and weight loss. Since I am sure there are some of you who have one or two of these same questions, here are my Top Ten most asked questions – and the answers!

10) Q: It’s 9pm by the time I get the kids in bed and have a chance to exercise….is it ok to exercise at this time? What is the best time to exercise?
A: The best time to exercise is when you will do it consistently! There is no magic time of the day that is best for exercise. Pick a time of day you can commit to exercising regularly. Working out before bedtime has the potential to make it harder for you to fall asleep (with your heart rate still elevated and your endorphins activated). However, for most people if you have a good half hour to unwind after your evening workout this shouldn’t be a concern.

9) Q: Is the Wii Fit a sufficient workout by itself?
A: If you are currently sedentary or only do low impact cardio (solely do walking for example) then you will definitely benefit from the Wii Fit. It’s a great tool, has a variety of exercises, and is a good motivator. However, in my opinion, if you are already a moderate exerciser (or have been doing the Wii for a couple months) and are looking to loose weight you will need to supplement with more intense strength training and cardio sessions.

8) Q: Can I lose weight / get in shape with cardio only or do I have to do strength training?
A: Pick up some dumbbells! Your fat loss will be faster with strength training included. Doing cardio alone (and watching your diet) will still help you loose weight, but increasing your muscle mass will increase your metabolism and help your body burn more calories all day long.

7) Q: Do I have to stretch? How do you stretch?
A: Yes! Stretching is very important. Not only does stretching provide a way to de-stress, improve circulation, and release tension, but it increases your range of motion, flexibility. Tight muscles can also lead to pain (i.e. desk jockey syndrome). It’s best to WARM-UP for 3 to 5 minutes (like walking / jogging / jump rope) before stretching. I recommend stretching at the END of your workout. So you would warm-up, workout, and then stretch out those muscles that were shortened during exercise (a muscle shortens during contraction). Make sure to hold your stretch for at least 15 seconds.

6) Q: How many days a week should I do strength training?
A: For a beginner, even just 1 day/week of strength training can be beneficial. You will see more results with 2-3 days of quality strength training per week. By “quality” I mean you are working at an intensity that overloads your muscle (and thus builds muscle). If you do 5 push-ups but could really do more…do them! Maximize your exercises. If you are going to spend time doing it then get the most out of your time. Remember not to work the same muscle group 2 days in row.

5) Q: How much time should I spend doing cardio?
A: Cardio ideally should be done 20-30 minutes 5 to 6 days a week. HOWEVER, some is better than none! Start small and work your way up. You may do cardio on consecutive days. If you don’t have 20 minutes in a row then break up your cardio into 2-10 minute sessions. However you will have the “warm-up” and “cool-down” phase of each session. So for best results, count only the meat (higher intensity) of each 10 min workout to go toward your total.

4) Q: Should I drink a sports drink during my workout?
A: Are you doing high intensity exercise for 45 minutes or longer? Then you might need 4 oz of a sports drink every 15 to 20 minutes after the 45 minute mark. For the rest of us…NO you don’t need it! Besides increasing your calorie intake with a bunch of simple sugars, these drinks also have preservatives, dyes and just aren’t something I would put in my body (or my kid’s body). If you sweat so much that you are loosing electrolytes during your long, intense exercise session then yes you need something (sports drink, fruit juice, even 2 or 3 jelly beans work great). For most regular exercisers, just stick with water!

3) Q: Is running better than walking?
A: No neither is better or worse. Running more efficient (burns more calories per minute), but it is also harder on the joints. Walking is the most natural form of exercise and is least likely to cause injury, especially for the novice exerciser. Do I make all my clients run who are able? Yes. Like I said, it’s more efficient. Depending on your body composition you will burn approximately 100 calories a mile. It takes less time to run a mile than walk a mile. If time is short…there’s your answer.

2) Q: Will I get huge muscles if I start weight training?
A: Lifting weights or doing body weight exercises are going to develop (build) your muscles. You want to build muscle. You want to be toned, strong, burn fat at a higher rate, and reduce your risk of osteoporosis, right? These are all good reasons to do weight training. Unless you are planning on taking steroids or the like, you will not look like the Hulk. It’s just not possible.

And my most frequently asked question of all time….

1) Q: If I do a TON of crunches every day will that make my stomach flat?
A: No. To reduce fat around your waistline you need to watch your calories in and burn calories with exercise. When you do crunches and other ab exercises you are building muscle in your abdominal area. “Flat” isn’t the right word anyway…I would use the word “firm”. You will see a little tone and definition (think the 6-pack look of Stacy Keibler from Dancing with the Stars!) from doing these exercises…but ONLY if you have reduced adipose (fat) tissue covering up your abdominal muscles. You could have the strongest, most toned abs in the world but no one will ever see them if have fat hiding them. So combine ab exercises, reduced calorie intake, and strength/cardio routines for best results!

Feel free to comment below or contact me at columbusmultiples@gmail.com with any questions you might have for me. Whether the questions are about the summer challenge, burning the most calories in 30 minutes, fitness techniques or anything fitness related for you or your children (and husband too!), I am here to help you!

Get moving!
Kendra

Katie's Nutrition Nook - The Truth about Weight Loss

It’s summer and you’re headed to the beach in the next few months and want to shed some pounds quick! Stop right there! Diets that encourage you to limit or eliminate food groups (i.e. low carb diets) those that require you to buy expensive products (cleanses, pills and supplements) or anything that promises a fast weight loss (more than 1-2 lbs/week)-is probably not healthy, not realistic and not maintainable.

The key to healthy weight loss is to make changes that you will be able to maintain for a lifetime. Regardless of what any advertisement may tell you, weight loss comes down to calories in vs. calories out. If you’re eating more than you’re burning, you’re not going to lose weight. Expending 3500 calories/week, either through increased activity, decreased intake or both, will result in about a 1 lb weight loss/week. Think about it-that margarita you had with dinner, those extra rolls you couldn’t resist, the leftover grilled cheese sandwiches and fries you shoved in your mouth before disposing of your kids lunch-it can all add up! Be conscious of what you’re eating-keep a food log, try to only eat when you’re sitting down (at the kitchen table-not in front of the TV), don’t eat while you’re cooking dinner-all of these small changes can save you a lot of calories and pounds in the long run.

Can’t cut back on what’s going in? How about changing what’s going out? Start walking--a mile will burn approximately 100 calories (it varies based on weight). Make a habit of walking a few quick miles during the kids swim practice and cut out 1 soda a day, and you’ll not only see that 1 lb weight loss this week, but it will be gone (and more) next month too!

For more ideas on changing what's going out, here's a helpful post (from Kendra's Fitness corner) on how burn the most calories in 30 minutes.

Feel free to comment below or contact me at columbusmultiples@gmail.com with any questions you might have for me. Whether the questions are about weight loss, specific plans for you, general nutrition needs for you and/or your children, or whatever, I am here to help you!

As well, if you have suggestions for topics you would like me to discuss in Katie's Nutrition Nook, please let me know.

- Katie

Katie's Nutrition Nook: Starting the Diet Overhaul

Hi! My name is Katie Bach and my beautiful twins were born on 2/17/10! Along with being a member of CMOTC, I am also a Registered Dietitian and Certified Health Fitness Specialist. I graduated from OSU in Medical Dietetics and have had the opportunity to work with infants to the elderly to provide both weight loss counseling and general nutrition education.

I am excited to take part in the CMOTC blog with Katie’s Nutrition Nook and hope to answer your questions along the way as well. Nutrition is a hot topic and an ever-changing one at that! There is a lot of confusing info out there, so I will do my best to get the answers you need, want and deserve and take some of the guesswork out of it for you! Whether you are trying to lose weight or improve your family’s diet, I’ll try to hit on a variety of topics relevant to moms of multiples. If you have certain topics you would like to discuss/learn more about or simply a question, please be sure to comment below or send me an email at columbusmultiples@gmail.com!

Today’s Topic: Starting the Diet Overhaul

We are all busy (how can you not be with multiples?) but our diets do not need to suffer due to lack of time and energy. Trying to make too many changes all at once can be overwhelming, discouraging and defeating. Making small changes that you can stick to will lead to diet modifications that you can adopt for a lifetime. Start by making a few tweaks to your bad habits and build from there.

Here are a few ideas:

1. Drink more water - Do you really need 8 glasses of water a day-better believe it!?!?! Water is a natural appetite suppressant, which most people don’t get enough of. Instead we consume empty calories and artificial sweeteners through sodas, juices and flavored coffees. Just think, if we just drank water, we’d save money, time and calories (more to come on this subject matter later)!
   
   
2. Eat breakfast - And your skinny latte doesn’t count!! Breakfast can be as quick and simple as whole grain toast with peanut butter, yogurt and fruit, or cereal with milk. It is the most important meal of the day-revving up your metabolism and keeping it burning all day long. Even though you may think you’re saving calories by cutting this meal, it will actually lead you to consume more calories throughout the day.
   
   
3. Exercise portion control - Did you know a portion of meat should only be the size of a deck of cards? Or that a cup of cereal is about the size of a baseball? Our portion sizes are out of control! Along with the overflowing plates of food, our mid-sections are also overflowing as we are becoming muffin top America!! Have you ever tried measuring your food to see what you actually should be eating? You’ll be amazed…
   
   
4. Pack your lunch - People who eat out regularly (whether fast food or sit down), consume larger amounts of sodium, fat, sugar and calories and their diets tend to be less nutritious than those who eat at home. Try packing your lunch to include a more balanced diet and limit processed foods.
   

Remember to limit the use of words like always or never. Start with one goal a few days/wk and add to it.

Answer these questions when making your goal:

• What do you want to change? (i.e. eat more fruits)
• Why do you want to change it? (i.e. they are healthy and I don’t eat enough of them)
• You are going to (do what?) (i.e. eat fruit twice a day)
• How often? (i.e. 4 days/wk)
• What are your barriers?
• How will you overcome them?
  

Now that you’re on track to a healthier you, comment about it! I can’t wait to hear what you’re doing!!

Please feel free to comment below or send emails to columbusmultiples@gmail.com with any questions you might have for me. As well, if you have suggestions for topics you would like me to discuss in Katie's Nutrition Nook, please let me know.

-Katie

Kendra’s Fitness Corner: Summer Starter Challenge

Yesterday, in the first of my two part post, I gave you the steps to take start or reignite your fitness routine. Today, I am giving you a Summer Starter Challenge.

8 Week Summer Starter Challenge: Weeks 1-4
For this starter program I would like you to do a minimum of one – 30 minute strength session and three – 30 minute cardio sessions….or split the cardio into 15 minute sessions like I mentioned yesterday.

Example:
Monday – 30 minute cardio
Tuesday – 15 minutes strength training and 15 minutes cardio
Thursday – 30 minute cardio
Saturday – 15 minutes strength training and 15 minutes cardio

Cardio:
Any cardio is great for beginners. Walk/jog programs are great. Start with 5 min walk / 1 min jog. Repeat 5 times. When you are ready, bump it to 5 min walk / 2 min jog. More cardio ideas will be coming in future posts, however the main goal is to increase your intensity (heart rate) and do something you enjoy. If you don’t like your workout you probably won’t stick to it very long!

Strength training ideas for home:
With no equipment you can do the following exercises…. Squats, Stair step-ups, Push-ups (on your knees or toes), tricep dips off the end of a chair, and crunches.

More specific ideas for home workouts and more exercises will come on future posts.

Lastly, if you are going to start this program (or a variation of it) and want to share how it’s going….that would be great! The more people who know you are on mission, the more likely you are to get support – and succeed! So comment below and tell us!

There is so much for me to say about fitness… it’s not all going to be in one post. That is why we created Kendra’s Fitness Corner, so I can continue to give you tips on how to fit fitness into your busy life, how to get the most out of what you are doing, provide you with support and encouragement and answer all your questions. I love what I do and I want to help all of you feel great about yourselves! Just consider me your virtual personal trainer.

And stay tuned for June’s Topic: How to burn the most calories in 30 minutes!

Remember to comment below if you are going to join the Summer Starter Challenge!

Please feel free to comment below or send emails to columbusmultiples@gmail.com with any questions you might have for me. As well, if you have suggestions for topics you would like me to discuss in Kendra's Fitness Corner, please let me know as well.

Get Moving!
-Kendra

Kendra's Fitness Corner - Getting an exercise program started or reigniting the fire

Hello! My name is Kendra Smith. I am a member of CMOTC (my twins were born 4-30-09) and I am also a fitness professional. My degree is in exercise science and I work in corporate fitness doing wellness programs, teaching classes, and personal training.

I know staying in shape can be hard for the average person…but we are not average! We are moms AND moms of multiples, which makes finding the time and energy to devote to ourselves that much more difficult. Well, I’m here to help! Through Kendra's Fitness Corner, every month, and maybe even more often, I’ll add a post to the CMOTC blog that will include tips to help you get motivated and start/continue your quest to get in shape and feel great!

If there is a topic you would like me to discuss, or a question you have, please feel free to comment or send an email to columbusmultiples@gmail.com!

Today’s Topic: Getting Started or Reigniting the Fire

Let’s start from the beginning, since that’s where some of you might be. If you recently gave birth be sure to get the OK from your doctor. I started working out the minute my doctor said so (at 6 weeks post c-section) but I felt like I was 80 years and had never worked out a day in my life. The remedy? Start SLOWLY. I could only do five minutes of walking at first. So start where you need to start. Walking, or swimming are best.

Here are some specifics to get started no matter when you had your last baby:

1. Write down your goals. You won’t get very far if you don’t know where you are going! Keep two lists. The first is your overall goal (i.e. lose 15 pounds or get back into a certain pair of jeans). The second is a list of motivation or rather reasons WHY you want to meet your overall goals. Examples: I want to set a good example for my kids. I want to feel good in my clothes. I want to go on vacation and actually wear my bathing suit without a cover-up. Etc. Etc.
   
   
2. Make a Plan! Now you can write down the game plan. A) How many days per week can you commit to working out? I hope you can say 4 days BUT 3 is better than 2 and 2 is better than NONE! My goal for you? 4 days to start. B) How much time can you devote to each session and where are you going to find time?
   
   Your goal should be to get moving. Anything is better than nothing. If you can make 30 minutes happen that will be great! If you can’t do 30 minutes all at once then split it into 2 – 15 min parts during the day. Say 15 minutes in the morning and 15 min in the afternoon (nap time) or evening. NOW Schedule it. Write it on the calendar. Put it in your planner, your Blackberry, your family calendar. Tell your husband you need help with the kids. You know sometime you will have to be flexible (the kids are having a bad nap and you can’t get your workout done). But follow the 90 / 10 rule. 90% of the time you will get your workouts done!
   
   
3. Take a before picture OR try on those favorite jeans you’d like to fit back in. Do some measurements around your waist and hips. Weigh yourself. Know where you are at the start. This info will be motivating at a later time.
   

Now what should you DO during those four – 30 minute sessions (or eight – 15 minutes sessions) every week?

The answer? More than you are doing now! If you are walking then try a walk / jog program. Make your workout a little bit more intense than you are used to. If you are doing nothing…then try walking or biking.

You don’t want to just do cardio. The best way to get the results you want is by combining strength training and cardio, AND watch your calorie intake.

Since there is a lot to cover when you are getting started, I'm doing a special two part post. In tomorrow's post, I will outline a summer starter challenge for you, using what I spoke about above. So, start making your fitness goals and plan now, then come back tomorrow for the details on the summer starter challenge!

Please feel free to comment below or send emails to columbusmultiples@gmail.com with any questions you might have for me. As well, if you have suggestions for topics you would like me to discuss in Kendra's Fitness Corner, please let me know as well.

How do I lose this baby weight (or just weight period)?!

Question from a CMOTC MOM on losing weight...

I'm a little behind the curve as it's been over nine months since my boys were born, but the scale is moving in the wrong direction or not moving at all. I joined a gym and am working out regularly, but still find I’m as hungry as I was when I was pregnant. Any tips and advice would be helpful, even if you found any supplements to be helpful.


Advice/experience from other CMOTC MOMs:

Quick calculation is it takes 15 calories per pound of body weight to maintain your current weight. If you decrease your caloric intake by 500 calories a day you will lose 1 pound a week. Don't go on a major diet with really low caloric intake. It will drive you nuts. Also high fiber intake is good. Fiber makes you feel full longer (and keeps you regular)!

Another trick is if you eat a small snack and drink a glass of fluid 20 minutes before a meal you will naturally eat less because your brain has had time to receive the signal that there is food in your stomach and will take the extra edge off.

~~~~~~~~~

I've had some success with losing baby weight, so I'd thought I'd pass on some of the strategies that worked for me. First of all, I gained 55 pounds with my twins, only lost about 25 of it when they were born and then got pregnant 3 months later (surprise!) and put on another 40 pounds or so....so I had weight to lose! My youngest is 8 months now and I have lost a total of 75 pounds from when my daughter was born.

I didn't think I'd have success at a gym, because...when do I have time to go? So I found a used elliptical machine and worked out on it for about 20 minutes per day, 5 days a week. I eventually worked up to 30 minutes, when the kids were asleep. I also did a little 20 min ab workout 3 times a week. The working out was so important, but for maintenance it is all about healthy food choices. I went to whole grain everything. High in fiber and protein helps you to feel full! Also, I began testing some of the low fat and fat-free varieties of things and found that many are actually not too bad. I try to eat natural, whole and unprocessed foods, so low fat and fat-free things that were mostly chemicals were omitted (instead I just use less of the real thing!) A typical menu would be oatmeal, milk and a banana for breakfast (always eat breakfast!) a snack of some 2 tbsp nuts, a lunch of whole wheat pita, hummus and tons of veggies, a smoothie for an afternoon snack (I used Stonyfield fat free french vanilla yogurt, skim milk and frozen berries) and then a nice dinner.

Total I aimed for 1400 calories a day! I kept track of my calories online for the first little bit. I read the book, The Flat Belly Diet. I didn't stick to it to a T, but definitely took some tips from there. Anyway, 75 lbs later and I feel great, so much more energy for my kids and I just feel better. I have to admit, I've slacked on the working out, but find I'm much more naturally active now that the weight is gone, so it’s helping me to keep it off.

~~~~~~~~~

I am all about Weight Watchers. Nothing else works as well, IMO. It’s not fast but it’s natural and healthy and effective. Do not get into the supplement game. Waste of money and you never know what health problems it will cause. I do WW online and have lost 25 lbs and 6 inches off my waist in almost four months (I have a lot more to lose, but it’s a great start).

Online only is $18 a month, which is pretty cheap. Meetings are $12 a week I think. If you don't know the program, going to a meeting first may be good, but I know it’s hard to get out with twins. If you don’t' even want to pay that much, SparkPeople is a similar concept and free. Tracking food is very essential, IMO.

For tummy problems (which since you have twins, I assume you have, we all do), nothing has been better for me than Pilates. A friend on WW online has had two sets of twins and three single pregnancies and got her tummy back in shape that way.

~~~~~~~~~

I'm a dietitian (also working to lose my wt from my 9 wk olds). Make sure you are drinking at least 64 oz water every day and limit other caloric beverages. Eat foods high in fiber because that will fill u up. Don't increase your fiber all at once though because then u will get gassy and constipated. They recommend 25-35 g/day. Whole grains, beans, fruits and veggies are your best bet. Also it is good to eat about every 2-3 hrs with protein and carb at each meal. The combo will keep your blood sugar more stable and keep your hunger under control (I.e. Apple with peanut butter, cheese and crackers, fruit and yogurt, etc.)

~~~~~~~~~

Are you breastfeeding? I had the same issue while I was breast feeding. Every time I lost a pound or two, my milk production went down. My girls are now 15 months old and I am finally starting to see some positive progress.

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Exercising is great...don't ever stop!! You will find that the more you exercise the hungrier you might be depending on the type of workouts you are doing and how much energy you are exerting during your workouts. To get weight loss you need to burn more calories than you’re taking in. So you may need to be more aware of what types of foods you're eating (i.e. that doesn't mean starving yourself or skipping meals b/c that will slow down your metabolism and ultimately do the exact opposite of what you want your body to do). So it is okay to eat frequent small meals...they just need to be the "right" type of meals (i.e whole grains, veggies, fruit, nuts, lean meat, be mindful of your dairy intake..skim milk is great and great in between meals if you are feeling the urge to eat something you know you shouldn't etc...). Also, drinking a lot of water is key...eliminating all of the other carbonated/sugary/caffeine liquids can be a huge factor contributing to weight loss successes. I may be telling you things that you already know but I will definitely say that you shouldn't give up exercising -- not only is great for our body is also great for our mind and we need it so we can be with our families for a long, long time!!! So keep it up...you will get there!!!!

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Don't do supplements! Don't waste money on that stuff. It may not work.

Do smaller meals more often to shrink your stomach. When you go out, keep in mind you want to take half home for lunch tomorrow. Do little things like low fat sometimes or no sugar, but don't overdo it. Don't make eating a cookie the WORST THING IN THE WORLD. If you crave one, learn to eat just one.

Find something active and do it till your heart is racing for at least half an hour, five days a week. I bet you will see results. It could be hip hop abs three times a week and kickboxing twice a week. Try swimming sprints in the pool. Sprint and then check the clock wait, ten seconds and then do it again. Speedwalking so fast that you can barely talk to your kids as you are pushing them in stroller.

I run. I got addicted to running after I ran a race. I never thought I would want to run but I ran and I got a medal for being third in my age division. I was hooked after that. I wanted to beat myself every time. I try and work harder and harder to push my body to be the best it can be. Some weeks I don't have enough time so I work harder the next week. I eat a little less. But truly, when I work out, I can eat just about anything I want because I am burning it off chasing after four year old boys and exercising. I made a lifestyle change and I feel so much better now.

Good luck. Hang in there and just try to be active!

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I joined Weight Watchers when my girls were 18 mos old and was able to lose 50 lbs within 6-7 mos. It was easier than I thought it would be. I've kept it off so far for 2 years. I also walked our neighborhood twice a day pushing my girls in the double stroller, which added up to about 3 miles a day.

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Well, first - great job joining a gym! It's too hard to do it at home w/kids!! I finally bit the bullet a couple of months ago and joined the YMCA and it's really helped a lot. Also, it's only been 9 months!! Your body went an enormous change and I'm sure is still adjusting.

So, what type of workout are you doing? I find that when I work out on my own as opposed to taking a class, I tend to go easier on myself. Are you doing only cardio or are you adding weights? Spinning is a great class for cardio and burning TONS of calories. Are you running/walking? The fastest way for me to lose weight is to run. I don't think I'm a "natural" runner, but once I build up to it, it comes more easily. I bought a double jogging stroller last year at the Twins Sale and that was a great investment! The twins had fun and I got exercise in - plus, most of the time, they'd fall asleep and then I'd get a shower in peace after my run!

Having a goal is also good - I'm training for a 5K (not a great distance, but trying to get my time around 30 minutes or less). Also, how often are you working out? Sometimes you have to work out more often (5x/week) in the beginning to get a good jumpstart to where you want to be. Don't neglect doing muscle work - they burn lots of fat.

Food is a major part of weight loss. You have to eat to lose, and I find that being active makes me hungrier as well. You really have to be mindful of what you eat. Try to eat a snack between breakfast and lunch so you aren't too hungry at mealtime and don't overindulge. I like to combine a protein w/a carb so I'm satisfied. Try to be as "unprocessed" as possible. A handful of almonds or peanuts with a handful of dried fruit is good. Or, string cheese w/a few pretzels or tortilla chips. Yes they have fat but fat will keep you satisfied and prevent you from feeling deprived. At meals, what are you eating? Sometimes food choices that seem harmless can add a lot of calories to your weekly intake. For instance, a bagel is a lot denser and more caloric than a piece of toast. Also, I had to break the mindset to "clean my plate" - as I was raised. I try to take my time and be mindful of how I feel as I eat - sometimes I eat all my food but often I don't (in restaurants). At home, I don't give myself large portions.

It's sort of hard to tell "why" you aren't seeing any changes not knowing what you're eating, how you're working out, how often, etc. I'm not an "expert" but about 12 years ago I lost 30 lbs by myself and have kept it off - just by modifying my diet and exercising. No special diets or anything. I've gone up and down a few lbs here and there w/pregnancies (and even then not very much), but I'm now getting back to where I'd like to be.

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It took me 9 months to lose baby weight from my first child too! I ended up weighing more than I did than when I was 9 months pregnant. You are not alone! What worked for me is that I joined weight watchers. It helped me know how much to eat and what to eat and I wasn't hungry all the time. I was able to lose 50 pounds before I got pregnant with my twins.

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Well I have two suggestions...first would be to write down what you eat (everything) for 3 days in a row. This will help you to really get a feel for how much/what you are eating. Once you see exactly what you are eating it will be easier to find little ways to make adjustments. It's normal to get used to eating more during pregnancy and get too used to the high calorie intake. Are you breastfeeding? If so you don't want to drastically cut calories.

Also take a look at exactly what you are doing in the gym. Being a twin mom your time is limited so you'll want to get the most out of your gym visits! Is your intensity low or moderate/high? Are you doing weights and cardio or just cardio?

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Hang in there! It took me a long time and what helped for me was to keep a daily food journal and eat tons of protein. I followed South Beach and it finally helped me start to lose the weight, but it was rough the first 2 days. Give yourself time though, my twins are 3 and I'm still working on it...down, but not quite the same as I was.

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I don't really believe in dieting b/c I think it rarely works long-term; however, when I first went off my birth control pills, I gained a ton of weight because of a hormonal imbalance. Once the hormones were evened out, I decided to start counting calories. I wrote down every thing that I put into my mouth (food and drinks), and counted the calories. It turned out I was well over my recommended 1800 calories per day. I decided to eat things that I liked, but I cut the portion sizes. I cut my calories to 1200-1500 per day. After 2 weeks, I allowed myself the weekends off. I kept the weight off w/o any problems until I got pregnant with the twins (about a year). It got to the point where I didn't crave the sweets that I craved before. I wasn't as hungry as I once was... and I only had to count for about 2 months because I got to the point where I was able to eat normal portions without counting EVERYTHING. I don't know if this works for everyone, but it worked great for me. Hopefully, this helps.

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I understand how you feel. I have 3.5 year old twins and a 9 mo old. I am trying to lose 20 to 30 more pounds! I have been on this product from Visalus Sciences. I drink two shakes a day and the flavor is awesome and they keep me full as well until my next meal. I have been drinking them for two weeks as a part of my 90 day challenge and am down 4lbs and one inch on my waist, etc. I cannot rave enough about the product! You can visit www.bodybyvi.com

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Anyone else have more tips or tricks to add? What worked for you? What didn't work for you? Please comment below.