Lifestyle Prior To Change
Prior to the pregnancy, I was already a gym rat who lifted regularly, but the last 3 weeks of my pregnancy were rough. I became rather restless and just "done" with being pregnant. My healthy habits went out the window at that point.
What was your low point or turning point?
Those last 3 weeks of my pregnancy was definitely my low point. The working out came to a halt and I ate horribly - fast food, sweets, soda, you name it - if it was sweet and/or salty and horrible for you, I probably ate it. I gained more weight in those last 3 weeks than I did my entire 3rd trimester! I felt so tired all the time.
I had lifted for several years by the time I was pregnant, and I continued to lift moderately throughout my pregnancy. However, I didn't return to my lifting and cardio routine (post baby) for over 2 months. I had a rough labor and recovery along with a colicky baby who also had bad acid reflux and needed 100% of me. So this time around, my transformation began mid January 2010 and my after photo was taken first week of May 2010. There will never be a true "end date" to my transformation as I will always have new goals I want to reach. Major milestones would include loosing all the baby weight - which took around 2 months, then rebuilding muscle mass, which is an on-going process.
Kim's Diet And Training Approach
I had to ease back in to the working out for 2 reasons: I had a rough labor and my body was taking a while to recover and my newborn was colicky, had acid reflux and I couldn't be out of site or she'd scream. So I started off slow - I started working out at home with my baby girl in her swing so she could watch me. I started with cardio on the treadmill and some light lifting with just dumbbells in our living room. Eventually I added HIIT cardio 2x's a week, on top of low intensity cardio 4x's a week and light lifting 4x's a week. About 2 months later, with all the baby weight gone and my baby girl slowly becoming less colicky, I moved the lifts back to the gym to get back to the heavy lifting - squats, deadlifts, etc. while continuing the cardio. I ate incredibly healthy - grilled chicken, steamed veggies, brown rice, quinoa, egg whites, etc.
What is your current workout or training approach?
Now that I've accomplished the goal of getting back to shape after the baby, my current goal is to gain 5 lbs of lean muscle mass. So for this goal, my split is lifting 4 x's a week - one heavy leg day, one moderate leg day, two upper body days (same thing - one heavy, one moderate), low intensity cardio 2-3x's a week. Eating A LOT of all that same good stuff listed above.
What was diet approach during your transformation?
Super simple - eat healthy, eat often. I never skipped breakfast, made sure to eat every 2.5-3 hours, plenty of lean protein, low fat, stayed away from processed foods, lots of water.
Can you give us a current sample eating plan?
- Breakfast - 4 egg whites, 1 whole egg, a few avocado slices w/ a cup of black coffee.
- Meal 1 - Protein shake w/ oatmeal, banana.
- Meal 2 - Lean grilled chicken breast, 1.5 cup steamed broccoli or spinach, handful of almonds.
- Meal 3 - Slice of wheat bread w/ peanut butter, half cup of steamed spinach.
- Meal 4 - Salmon, steamed veggies and brown rice.
- Meal 5 - Low fat plain yogurt w/ raisins, almonds.
- Meal 6 - 5 egg whites.
What supplements did you use?
What Is Your Life Like Now?
Life is so different and amazing with a new baby in your life. Every thing I do is for her in some way. My goal is to be the best example for her in every possible way. I don't want her to every have to struggle with junk food like I have in the past. I want her to grow up in a healthy environment. I want eating healthy and being active to be her way of life.
Any Advice For Others?
Get healthy now. If not for yourself, do it for your loved ones. Set goals and find inspiration to accomplish them. Get healthy and then inspire everyone you know to do the same.
More from Kim Brenton
As I mentioned above, I just want other women, mommies, mommies to be, and even men - to realize that women don't need to give up on their fitness goals after having a baby. "Baby fat" should no longer be an excuse. I know it's not easy, but it is possible.