Why do We Lose Muscle Mass during Pregnancy even When We are Working Out ?

When building muscles we need certain variables in training such as time under tension, progressive overload, and volume which means more sets and sometimes reps.

Time under tension means – the amount of time a muscle is held under tension or strain during an exericse set. For example; having to hold a weight or your body weight while in a squat position or press position at every rep which sometimes requires mama to hold your breath a little longer than usual.

Progressive overload means: Increasing the resistance of the weight overtime safely but in a challenging way. And sometimes pregnant mamas cannot do that without causing more pressure on the bump or the baby.

Lastly, to gain muscles, we don’t just need more weights, but we also need volume. More days in training, more sets of deadlifts and bent over rows etc. Having 2-3 more training days to target a certain body part which so Continue reading Why do We Lose Muscle Mass during Pregnancy even When We are Working Out ?

Over 100 grams protein meal prep!

if u have been following me for a while. U know I prep my meals A LOT. I love meal prepping! But ever since I’ve gotten pregnant, my meal preps have gotten boring, and truth is some weeks I don’t prep because with pregnancy and breastfeeding… some days I just don’t feel….. inspired anymore. Now that I’m back on my nutrition health kick. I’m going to try to make 1 meal with u every week.  You should though pop your chicken in the air fryer for 20 mins and have eggs made or if you prefer make it along with the rice. It is all up to you.  So, this week is going to be my 113 grams Protein Kimchi FriedRice. U don’t … Continue reading Over 100 grams protein meal prep!

My breastfeeding Journey

I had to change my negative self-talk, to talk nicely to myself, to be gentle and not be soo demanding with myself. I was in the shower the other day (I know. It seems like everyone get their epiphany in the shower) and I heard myself say, I will be 6 months postpartum soon, I SHOULD be…. And then I caught myself and think, wait what. No! I shouldn’t be anything! My postpartum journey will happen for me when the time is right. I just have to put my head down and keep grinding. It isn’t easy for sure. But there is no SHOULD, there is no time frame to follow as to when I will feel 100% like myself. It all will happen for me. I need to change my self-talk to; yes maybe by 6 months postpartum I should try to be able to do 5 unassisted pull ups again. And if I don’t. maybe 3? Alright then. It is all hard, I know. Continue reading My breastfeeding Journey

MY FIRST PREGNANCY DIARY PART II

Things do get easier. We can look at things more positively. Mentally… there are hard days and of course there are easy days. But for the month of December, there just seems to be more hard days than others. Some days I just want baby girl to come now. Some days I just want to be bubble wrap and never leave the house. Some days I don’t know if I ever will be ready for baby girl’s arrival. Some days I have no idea what I am doing at all. Some days I am like, where am I again? Phew. Hormones you know. Continue reading MY FIRST PREGNANCY DIARY PART II