How I Got My Period Back

I am 32 years old and (I kid you not) I JUST got my period on my own for the first time a few months ago.  

I know this may seem odd to many of you, but it was just my body's "norm".  Or least I THOUGHT it was.  

When I was 18, my mom took my to the GYN for the first time because I hadn't had a cycle yet.  They put me on low-dose birth control pills (ugh) even though I wasn't sexually active in order to get things going.  It took a little while to regulate things, but they FINALLY became regular around age 21.  

A few years later, after being married for a year, my husband and I started trying to have a baby.  Of course I stopped my birth control and we started the (long) process.  My periods had become irregular a few months before that - likely because I had lost 15-20 pounds thanks to my obsession with low-calorie foods and excessive cardio.  

As I expected, my period never showed during our baby-making wait. I went to my GYN, who started giving me more hormones to help me have a cycle and (hopefully) ovulate.  Nut-uh.  Didn't happen.  I was diagnosed with PCOS and borderline hypothyroidism and started on medication. To make a long story short: 3 years, 3 IUIs, and 2 rounds of IVF later, we welcomed our daughter, Reagan, into the world.  

After my first pregnancy, my period didn't come back on it's own - not that I really expected it to. I had an IUD placed so that I wouldn't have to take any more hormones while we decided if we wanted to have another baby.  When we made the decision to start trying again, I had the IUD removed and had ONE period, likely just "withdrawal bleeding" (which is totally normal).  

After a few months of no cycles, we went to see our fertility doctor again.  After another round of IVF, we got pregnant with our son, Reid.  I had my tubes tied during the c-section, so I didn't have to go on any form of birth control following that pregnancy (whew).  

I breastfed him for almost 9 months.  I sort of expected to MAYBE have a cycle once I stopped, buuuut good ole Aunt Flo never showed.  While most people would think this is a blessing, it's actually a sign for good health for your body to have a normal period.  It means your hormones are balanced, your body is happy, and things are in good working order.  (Also, having a thicker uterine lining can actually increase the risk of reproductive cancer.  Umm, no thanks!)  

Ok, back to what I was saying.  After a couple of months with no cycle, I read about the menstrual benefits of an herb called ashwaganda.

Ashwaganda (AKA "Indian Ginseng") is an herb that is used in traditional Indian medicine for: enhancing memory function, reducing stress, increasing energy levels, and (the reason why I'm taking it) balancing hormones by supporting thyroid function.

While they say the verdict is still out on whether or not it is beneficial for people battling infertility, studies DO show that it may help to regulate cycles by both balancing hormones and reducing stress.  So if cycle regulation is one of the issues you're facing while trying to get pregnant, well then this herb may actually be your friend!

Some people may say that's bologna (cough*myhusband*cough), but I am a firm believer that this is what worked for me!  I can say that because I conducted my own research.  

I started taking 2 capsules of Organic India ashwagandha (geesh, that's a hard word to keep spelling out!) once a day around the second week of October.  On October 28th, I had my first ever period.  [Cue angels singing.]  Granted, it was a doozy.  I mean, I felt like I had the flu for two days beforehand and I had to take a nap both days (sooo not like me).  But then when it started, those flu-like symptoms went away and I had a bonified cycle for about five days. 

I continued taking the capsules every day.  Around the 30 day mark, there was no sign of my period, which confused me.  I thought maybe it wasn't the ashwagandha after all!  I kept taking it and Aunt Flo showed back up - seven weeks on the dot from the first cycle.  

From then on, every seven weeks, my cycle has continued to come.  I guess that's just my body's idea of "regular".  A few weeks ago, I decided to stop taking the capsules about a week before I was due again to see what happens.  I stopped it on March 12th (it was due around March 18th).  I wrote that date down on my calendar and then tried not to think about it again so that stress wouldn't be a factor.  Well, that date came and...nothing.  Nada.  

After it had been long enough to ensure I had truly "missed" that cycle (and NO, I'm not pregnant! Ha!), I began taking the herb again on March 30th.  On April 4th, my period started without any warning.  That's when I knew there was some truth to the theory that ashwagandha really does help balance hormones.  

So, is this herbal supplement really for you?  I honestly can't tell you that.  Yes, I'm a nurse, but I'm not a doctor.  I would definitely discuss it with your GYN or family doctor before making that decision for yourself.  Remember, too, that hormonal imbalances can also be due to a poor diet or something your body is intolerant to (for more about that, check out this post), so I recommend taking a good look at what your diet consists of if you've been dealing with hormonal issues.  Perhaps those issues are something that could be resolved with some diet changes instead of having to take a supplement.  

[Please also keep in mind that while ashwagandha can help set the stage for pregnancy, it should not be taken in large doses during pregnancy.  So if you think you may be pregnant, please stop taking it and talk to your doc.]  

I'd love to hear any comments or questions you may have, so feel free to leave them below or email me (if you want them to remain private)!  I'll be sending positive hormonal vibes y'all's way - haha!

Blessings!

XOXO

*This is in no way a sponsored post.  I just found this organic, all natural brand during my research and honestly really like their product. 

Home Gym Essentials

I'm not gonna lie.  

Having a workout room within my home has been a lifesaver.  Actually, it's been a SANITY saver.  

If you're a sweat-a-holic (like myself), then you probably know what I mean.  Being able to workout, break a sweat, and get those endorphins flowing can really make or break a day.  Especially when you're a work-from-home-mama.  And even mores when you have kids as strong-willed as mine. Ha!

Ok, now I know everyone can't have a full room dedicated as a "gym" in their home.  But really, all you need is a little space in the garage, guest room, or living room, and invest in some basic equipment to be able to consistently get in a GREAT workout and meet your fitness goals.  

It can be a little daunting when you google "home gym equipment".  You could spend TONS of money filling up a room with equipment that guarantees you success.  I promise, you don't need all that junk.  Save yo time - and money! 

Here are my personal home-gym "must haves":  

1) Adjustable dumbbells.  We have the Bowflex brand, but I know there are other options out there.  This makes it easy to change the weight you're using without having to own 25 different pairs of dumbbells.  I know they're not cheap, but they're worth it.  You actually pay more per pound when buying individual dumbbells.  

2) Resistance bands.  I got a set of these Home Complete bands off of Amazon for a great price.  They have lasted about 2 years now and seem to be holding up just fine.  These are great for adding resistance to squats, kickbacks, deadlifts, etc.  I am linking a different brand because I can't find that particular brand.  But these are comparable. (Oh, and sorry for the nice wet spots on the gym mat. My lovely children spilt apple juice in there and I hadn't found all the spots - until now. Haha!)

3) Kettlebell (or two).  These little puppies are great for doing kettlebell swings (duh), lunges, deadlifts, squats, and even arm exercises like tricep extensions, bicep curls, and upright rows.  I recommend getting at least two sizes: one heavier one for leg moves and a lighter one for upper body.  (The one pictured is 15 pounds.)

4) Gloves.  I'm here to tell ya: not all gloves are created equal.  I have spent decent money on a pair of "name brand" gloves just to have them wear down within 2 months of lifting 4 days a week.  Wah waaaaah.  These Barehand Gloves are a little pricier, but worth it in the end.  I've been consistently using them for over 5 months now and haven't noticed a change in their padding or the way they assist with my lifts. Not to mention, their "half hand" design means no more sweaty/itchy palms!  Hollaaaa!

5) Yoga Mat and Foam Roller.  These two inexpensive pieces of equipment are essential for stretching/cooling down post-workout.  Obviously, if you have carpet in your home, you may not "need" the mat, but I think it's helpful not to get sweat stains all over the floor.  The foam roller is awesome at releasing the fascial tissue (the covering over your muscle that allows it to contract and slide) so your muscles can recover and new muscle fibers can be recruited.  It's one of those hurts-so-bad-but-feels-so-good things, but you'll get used to it. (PS: Those shoes are Nike Free RN FlyKnits and they. are. AMAZING.)

6) EZ Bar.  If the next piece of equipment isn't in your budget right now (or if you don't have the room for it), then this is a good alternative.  The zig zag handle makes it great for bicep curls and deadlifts, but I will admit it makes it a little awkward for squats/lunges where it's against your neck.  But oh well - you make due with what you have!  Remember, too, that you can only load this bar up with as much weight as you can press up and over your head.  So if you're wanting to do "heavy" squats (i.e.: 45 pounds or more), you might want to highly consider the next piece of equipment.  

7) Half rack and bench.  I know, I know.  This is definitely a piece of equipment that comes with a price tag and demands some space.  But it is 110% WORTH IT.  We are able to do squats, deadlifts, bench presses, pull-ups, lat pulldowns (using resistance bands), glute bridges, etc. with this combo.  We use it every single time we workout, so we've for sure gotten our money's worth out of it.  Keep in mind, you have to purchase the olympic bar/free weights separately.  But that allows you to get a few weights you know you'll use to begin with and then purchase the rest when you can.  (Side note: This particular rack is MAJORLY on sale right now.  IJS!)

Now, you may notice I didn't list ANY cardio equipment.  That's because you don't need it!  I actually own an elliptical that I ONLY used during my pregnancy with the McNugget.  It's sitting out in the garage waiting to find a good home because I just don't use it!  I don't do a lot of cardio, but when I do, I opt for HIIT (high intensity interval training).  You don't need any equipment, it's way quicker, and you can burn fat for up to 24 hours post-workout.  So (in my opinion), if you're going to spend the money on gym equipment, skip the treadmill and all that jazz and invest in the pieces I talked about earlier.  

There ya go, my fit peeps!  If you have ANY questions about any of this equipment, let me knoooow!  Happy lifting, y'all! 

Blessings!

XOXO

Macros, Macros, Everywhere...

Ahhh, macros.  

Counting macros can be both a blessing and a curse.  It is time consuming, can be a pain in the tukus when you go out to eat, and it really messes with a gal's nut-butter addiction.  

BUT it also can do AMAZING things for your body and in helping you reach your fitness goals.  Whether you're "bulking" (eating a surplus of calories) to help gain lean muscle or "cutting" (eating in a deficit) to shed any extra fat and show off those new muscles, it's a great fitness tool to use.  

I'm sure you're wondering: but how can I BEST use this tool?? 

Well, let me make this point clear first: COUNTING MACROS IS NOT FOR EVERYONE.  If you have a tendency to feel overwhelmed, don't do it.  If you are suffering from an eating disorder (or tend to regress in your recovery from one), don't do it.  And if you're not 100% committed to the process, don't do it till you get your mind right and are ready to put in the work.  

Ok, now that I've gotten that little disclaimer out of the way, let's talk MACRO TIPS.

1. KNOW YOUR NUMBERS.  The best way to get started with tracking macros is to know how many calories your body needs to maintain your current weight ("maintenance calories").  There are loads of calculators online that will help you find this number (such as this one), OR you can let me help you (by going here).  Once you have that number, you can plug it into an app like My Fitness Pal and get a ratio of the macronutrients you need.  This can be a bit tricky and take some tweaking, but at least you can have a base number to work off of.
2. SLOWLY INCREASE/DECREASE YOUR GOAL NUMBERS.  When trying to lose weight, I always say it's better to start about 200 calories below your maintenance number.  If you're trying to build lean muscle, I recommend starting off by adding 100 calories above maintenance.  Every two weeks, reassess how you feel and if you have made any progress (but ignore that scale because it LIES!).  If you are seeing progress, stay where you're at for another two weeks.  If you feel you need to make some changes, increase or decrease by only 100 calories at a time.  Then give yourself ANOTHER two weeks to let your body adjust to the changes.  
3. SPLIT UP THE SERVING SIZE SO THAT YOU CAN ENJOY ALLL THE FOODS YOU LOVE. Even when I'm tracking my macros and trying to keep them within a certain goal range, I never tell myself "oh, I can't eat that".  That's restrictive and not healthy - especially when you have a history of restriction/binging like I do.  Instead, I just split up the serving sizes and add a little of everything I'm craving!  Such as Square Organics protein bars*, which I am OBSESSED with.  They average about 13g of (unprocessed, natural) sugar per bar, which is a lot when I'm trying to limit my sugar intake.  So how do I incorporate this deliciousness into my day?  I cut the bar either into half or thirds, dice it up into little chunks, and then throw those puppies into my morning oats with some fresh fruit and other goodies.  Craving: satisfied!  (PS: If you've never done this, you MUST.  The hot oats melt the chocolate and it gets all gooey and just UMPH!)
4. EAT THE MAJORITY OF YOUR CARBS IN THE MORNING.  Then taper off throughout the rest of the day.  No, I don't mean don't eat any carbs in the evening or for a bedtime snack.  But if you eat carb-heavy meals in the morning, you both give yourself more fuel throughout the day AND ensure that you won't be trying to stuff in a ton of carbs at night to hit your goal.  
5. PLAN YOUR DAY AHEAD OF TIME (IF POSSIBLE).  I have found that my best "macro days" are those that I have planned ahead.  It may sound like a waste of time, but you're actually spending the exact same amount of time pre-planning that you are plugging numbers in during meals or after the fact.  And what can I say?  I'm a planner at heart.
6. BUY AND PREP IN BULK.  We tend to make better food choices when we have healthy, prepped foods on hand at all times.  So spend those 3-4 hours on the weekend buying and prepping your proteins, carbs, and veggies.  I promise your days will be a lot easier and your macros will be much more consistent! 
7. DON'T GET DISCOURAGED.  Like I said, it takes our bodies an average of two weeks for our bodies to get used to a change in macros.  This goes for both bulking and cutting.  Those first two weeks you increase your caloric intake, you may feel more bloated and go to bed with a food baby.  The first two weeks you decrease calories, you may feel like you're not seeing a change in the scale even though you're eating less.  Just be patient, give your body a chance to adjust, and THEN you can make the necessary tweaks to your goal numbers. 
8. WATCH YOUR SALT AND SUGAR INTAKE.  Salt (sodium) retains water.  So the more salt you take in, the more water your body will hold onto.  Not cool, dude!  Personally, my body is VERY sensitive to salt, so I have to be extra conscious of how much is in the foods I eat.  I like to keep my sodium intake below 1500mg a day, which is a whole lot easier to do when you prepare your own meals and eat lots of whole foods!  My body responds the same to excess sugar - my belly tends to bloat if I eat more than about 40g of sugar a day (including the natural sugars in fruit).  Remember that everyone is different, and everyone's bodies respond differently to foods.  Just because someone else you follow on Instagram can eat 100+g of sugar a day (even if it's natural) or add sea salt to everything doesn't mean YOUR body will like it.  If you notice that although you're hitting your macros, you are still bloated or have stubborn fat around your middle, take a second to really evaluate your salt/sugar intake. That could make all the difference! 
9. REMEMBER THAT NOT ALL MACROS ARE CREATED EQUAL.  Just because I track my macronutrients does not mean I believe in the "if it fits your macros" fad.  So what if you have enough left for a Snickers bar.  How is that bar going make you feel after eating it?  What's REALLY in it?  And what happens when you're hungry 30 minutes after eating it because it doesn't have enough fiber or protein to keep you full?  It may be tempting, but no thanks.  I look closely at the ingredients and choose WHOLE, nutrient-dense foods to fuel my body.  This helps my body perform better, grow more lean muscle with added fat, improves my mental focus and energy without the mid-day crash, and just makes me FEEL GOOD inside and out.  And that's what really matters, right?

Now, I get asked all the time on Instagram what my own macros look like.  Here's a little breakdown of how I have gone about my bulk so far: 

• Maintenance: 1800 calories, 45% carbs, 27% protein, 28% fat. 
• Jan 1st: INCREASED to 1900 calories, 45% carbs, 30% protein, and 25% fat.
• Jan 15th: INCREASED to 2000 calories, 45% carbs, 30% protein, and 25% fat.  
• I'm due to reassess Jan 29th (tomorrow) and may increase to 2100 calories, 47% carbs, 28% protein, and 25% fat.  But I'll be sure to keep you posted!

I hope that helps shed a little light on how to use macro-tracking to your advantage.  And please please pleeeeease remember this, y'all: this is your journey, your body, your goal.  Do what works for YOU!

Blessings!

XOXO

*Use my code "fit_n_clean_mama" for 20% off and free domestic shipping