Healthy Living // Post-Baby Fitness

Weeks after giving birth and experiencing the healing that then ensues, the reality of working out was overwhelming. Nonetheless, post-baby fitness is so important to me. I honestly only have about  five pounds that I want to lose, and I am certain that eating paleo throughout my pregnancy and breastfeeding have allowed me to get really close to my pre-baby weight quickly and with minimal effort.

Just to give myself a set schedule and not have to think up workouts, I joined EPLifeFit for the next couple months. The basics of the program include Olympic lifts and short metabolic conditioning workouts. And after only a few weeks, I can tell a difference. I am also back to eating strict paleo with an allowance for a few extra carbs and calories since E is still exclusively nursing.

This is what my current workout schedule looks like: 

-- I workout on Sunday, Tuesday, and Thursday and complete a two part workout. 

Part one: Heavy Lift Rotation (back squat or deadlift or bench press)

Part two: Metabolic conditioning workout (metcon), always less than 20 minutes

-- On weekday afternoons we take walks around the neighborhood. As I mentioned last week, Elliot loves to be outside, so late afternoon walks as a family are one of our favorite things.

-- If possible, I try to sneak in 30 minutes of yoga at least once a week. This usually occurs while little E is napping, but I often have to choose between practicing yoga and prepping dinner... and dinner typically wins.

-- Saturdays are for trail runs, swimming laps, long walks in the woods, yoga, riding my road bike or any other sport type activity. If  we have time or feel like doing one of these activities, we do them, but there's no pressure. I no longer use running or swimming as my means of maintaining fitness. Instead it is a hobby, a sport I enjoy. {Read more about why I've made this change here.}

-- After listening to this super interesting podcast, we also recently started making mobility exercises a priority, aiming for at least three days a week of committed stretching, foam rolling, or completing one of these alignment videos.

Also, it is super important to note that exercise isn't enough. Eating whole, paleo foods is absolutely essential for good body composition, fitness and general well-being. And we can't forget sleep. Getting enough sleep helps keep cortisol levels low, which allows for good body composition, fitness and well-being.{That being said, I am probably not getting enough sleep these days, but with a 10 week old and going back to work, it just isn't possible some days. I do my best to get at least 6 hours and have at least one night a week where my sweet husband takes over night duty so I can get some uninterrupted sleep. I definitely notice a difference in my workouts on the nights that I get less sleep, though!}

Hope this helps any of you working to get rid of baby weight or anyone trying to improve overall strength and body composition. I truly believe in this plan and this type of exercise!

xoxo

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Paleo Basics // Grilled Salmon + Sauteed Vegetables

I am including this recipe in the Paleo Basics series because this recipe is easily adapted to whatever you have in your refrigerator. The key is simple seasonings that provide lots of flavor. This dish easily becomes grilled chicken with sauteed onions, zucchini and bell pepper. Or how about flank steak with sauteed shredded Brussels sprouts and cabbage? You get the idea! 

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Lately I have been making a concentrated effort to eat more fish. Ever since I was a child I've been less than a fan of seafood. It's that distinct fishy taste that I just can't get down with. That being said, when we vacationed in Panama last year, I ate fresh tuna steaks every night and absolutely loved it. So far we've grilled tuna steaks from the farmer's market, wild caught turbot from Whole Foods, and now wild salmon from Trader Joe's. {You can find some of my favorite paleo TJ items here!}

Grilled Salmon Fillet + Sauteed Vegetables

For the fish:

2 salmon fillets (preferably wild caught)

Trader Joe's 21 seasoning salute

Olive oil

Lemon

For the vegetables:

2-3 garlic cloves, chopped

1/2 small yellow onion, chopped

1/2 package of baby bella mushrooms, sliced in half

1/2 package organic grape tomatoes, sliced in half

1/2 package organic spinach

1 tbl spoon ghee or grass-fed butter

olive oil

salt & pepper

coconut aminos

How to:

Drizzle your salmon fillets with a bit of olive oil (about 2 tablespoons) and season with 21 seasoning salute or other seasoning mix (no sugar or seed oils, please!) and place in the fridge for about four hours or more before cooking. When it's dinnertime, remove the fillets from the fridge and place on a hot, oiled grill. We cooked the skin side first and removed the fillet when it started flaking, about ten minutes. While the salmon is cooking saute the onions and garlic in 2 tablespoons of olive oil and 1 tablespoon of ghee/butter. Once the onions are translucent, add in the mushrooms. Saute for about 2 minutes, then add in the tomatoes and cook for a few minutes more. Finally add in the spinach and cook for just a few minutes, until the spinach is wilted. Season with a pinch of sea salt and pepper and a splash of coconut aminos just before serving. Remove the salmon from the grill and serve with a lemon wedge and a side salad of organic greens and balsamic dressing.

Happy (paleo) eating!

xoxo

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Motherhood // Thoughts of a New Mom 02

8 WEEKS...
Has it really been eight weeks since I brought this sweet little man into the world? In some ways those first few overwhelming, sleep-deprived but oh so wonderful days feel like yesterday. And in other ways it seems like we are figuring this thing out and finding our new normal. I've said it before, but the best advice I received about this whole process... 'Don't. Blink.' So true.

I am back at work but only part time for now. I will eventually go back full time, most likely in June or July, but for now having a few days during the week at home with E is essential. The first day back was difficult but not nearly as difficult as I thought it would be. Still, those evening cuddles with my little one are oh so precious and necessary after 11 hours away from him. Luckily, my amazing/generous/rockstar mom is keeping Elliot while we are at work. Such a blessing, I can't even begin to explain.

A few other miscellaneous thoughts from this new mom trying to figure this whole thing out...

-- Babies should come with a dashboard that has indicator lights for bored, overstimulated, I need to be held, I just need to cry and so so sleepy.

-- One on one time with my husband, although sometimes difficult to obtain, is so crucial. I miss that guy so much some days even though he is in the same room.

-- My babe's coos are my absolute favorite sound.

-- Little E is growing so fast it's insane. Despite the fact that his mama is somewhat of a shrimp, he already fills out his three month clothes. What?!

-- Those deep blue grey eyes are the best sight in the world after a long day at work. I seriously hope they don't change color... but if they do, a deep brown like his daddy's would be so handsome. 

-- Elliot loves being outside, a trait he inherited from both his parents, but especially his papa. Our new trick is that when he is starting to get fussy, we simply walk outside and talk about the trees and flowers and squirrels and he quietens down immediately. I may have been known to put the Roo in front of the window so I can prepare dinner. ;) Peace at any cost, right??

Also, we are planning to switch to cloth diapers here in the next month or so. Any suggestions, techniques, tip and tricks are welcome!

xoxo

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Paleo Basics // Trader Joe's Favorites

Today I'm starting a new series about paleo basics. When I published the Whole30 meal plans in January {1, 2, 3, 4, 5} I received quite a few questions about things that I take for granted. Like how to make chicken salad, where to find certain products, and how to eat paleo and not break the bank. All of theses things are second nature to me now since we have been eating paleo for four plus years, and I sometimes forget what it was like in those first few months. It can get overwhelming quickly, so my hope is that this series will help you seamlessly ease into a paleo lifestyle.

When it comes to saving money and eating paleo, one of my favorite places is Trader Joe's because I can get good quality paleo items for a good price. There are a few produce items that I will only buy organic {spinach and sweet potatoes are on the list}, and TJ has good prices on these items as well as some pantry staples and oils. Because we live an hour  from the closest TJs, we go about once every 2 weeks and stock up. We build this into our grocery budget by making the in between week's budget smaller and buying less that week. So every other week we have more to spend on our grocery budget.

See my list of TJ favorites here.

A few notes...

-- We buy meat from our local grocery store or online because we can get free-range chicken and grass-fed beef from local farmers. However, if I can't make it to another store or we are out of our freezer supply, I like knowing I can get decent meat products at Trader Joe's as well.  

-- We get our eggs from our backyard hens or from a local farm. Before we had the ladies, however, we purchased the organic eggs from Trader Joe’s.

xoxo

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Elliot West // One Month

{better late than never}
ONE MONTH...

When Elliot was born I think I hear the phrase 'don't blink' about a hundred times, and despite the cliche, I have to say it's so. so. true. I feel like I turned around and he was already a month old. Those first days of sleep deprivation and figuring out how to take care of a newborn went by in such a blur, and now I want them back. It is so hard but so rewarding. And this sweet little life has changed mine forever.

 xoxo

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Easter 2014

This year's Easter celebration was {obviously} my favorite yet. We honored our tradition of attending church on the town square, then headed to spend the day with family. We had lunch with my parents and helped my niece and nephews hunt for eggs while my siblings and their spouses doted on little E. He even got an Easter egg from his Mimi with a little start up cash for his piggy bank. ;)

After lunch with my side of the family, we headed over to K's sister's house {which is conveniently right down the street from my parents} for more egg-hunting with nephews. Again, E got lots of sweet attention, and we spent some time outdoors enjoying the glorious sunshine and cool spring breeze. 

And as much as I love Easter because it is a day of family, the true reason for the holiday is so much more important. Praise the Lord that Jesus, the Son of God, was obedient to His Father and suffered torture and death in order that all of us may live in heaven one day. For that I am truly thankful.

xoxo

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Life Lens // Little Moments

A few snippets of our life lately and sweet little moments, some via iPhone and the VSCO app, some via our DSLR.

{So. Much. Sweetness.}

{In love with our Stokke Scoot! Perfect for afternoon walks around the neighborhood on pretty days. And outings for lunch in the city. LOVE this place. We also made some bone broth with fresh oregano from the garden. So so good.}

{Date night in Athens with my one and only. We saw this band and this one. So so good. Also, the Georgia Theater rooftop is my new favorite place.}

xoxo

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Baby Talk // My Newborn Favorites

There is no shortage of lists out there that tell you what all you "need" for your first baby. It is completely overwhelming, in my opinion. Luckily I have an amazing support group of mama friends that not only gave me the low down on what I really may need but were also generous enough to let us borrow some of the more ahem costly items that their babies had outgrown. Coupled with our commitment to registering for only what we thought we'd really use, we were able to keep our 'baby stuff' to a minimum. And while some things really are superfluous, there were items that we originally thought unnecessary that we ended up purchasing and use often. While I know our 'necessities' will change as Elliot ages, here is a list of my current personal essentials, pared down to what we use the most.

Sleep Sheep Sound Machine: gifted to E by his Mimi, this sounds machine works wonders at night. E responds well to the "S's" {side, swaddle, shush, sway, suck}, and I love that it has a timer. Added bonus is the soft material and the fact that my iPhone speakers are no longer working overtime. 

Aden + Anais Muslin Swaddle Blankets: our favorite light-weight blankets that also make great swaddlers

The Honest Company Body Oil: we use this after bath time to keep little man's skin soft and smooth. I try not to put too many products on him so his skin will stay healthy, and this sweet smelling natural oil is my favorite.

Pee-pee Teepees: filed under 'things I was sure we didn't need,' I use with every diaper change. After being whizzed on and cleaning up the wall behind the changing table at 3am one to many times, I broke down and bought them. Definitely a good investment if you ask me. 

Earth Mama Angel Baby Bottom Balm: we use this with every messy diaper because it  is filled with delicious smelling herbs and works so well to prevent diaper rash naturally.

Aden + Anais Stroller Blanket: a slightly heavier blanket that is oh so soft and snug

Summer Infant Organic Cotton Swaddle Wrap: soft organic cotton and so easy to use at 3am when you're just. so. tired.

Bum Genius Flannel Wipes: we wet these with warm water and use them in lieu of pre-moistened wipes to keep little man's bum free from rashes. 

4moms Infant tub: this is something we borrowed from my girl Kindredly. Is it necessary? No. Does it make my life easier and bath time more enjoyable for E? Yes. Is there another less costly tub that would work as well? Probably. Nonetheless, I love this tub. '

Books: because E loves hear our voices and loves to look at the pictures, and I love reading stories to him already. 

What are/were your newborn essentials?

xoxo

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Sunday Truths // Fasting

{Write hard and clear about what hurts. -- Ernest Hemingway}

An excerpt from Tangible Repentance on She Reads Truth

{via}

Fasting hurts. It’s tangible and practical repentance, and repentance must change how we live our lives. We turn from the things that give us false comfort, and only have God.

When I read this commentary I was at a vulnerable and emotional place. I was grieving for the type of birth experience I had longed for, mourning my battered and bruised body, and wallowing in self pity. I had just seen a beautiful photo of a friend who had delivered her second baby girl only a few weeks after I had Elliot. Minutes after giving birth, she looked amazing -- perfect hair, perfect makeup, tear-filled eyes holding her baby. It is a stunning moment and a stunning picture. And deep down in the corners of my heart, I was resentful. And jealous. I was certain that she had a Cesarean.. or an epidural.. or something that made her delivery less of a difficult feat than mine. My heart asked why that couldn't have been me. Minutes after delivering Elliot, I was red, swollen, and sweaty with countless broken blood vessels in my eyes and on my neck and chest. There are no pictures of us from those first moments. Partially because the midwife decided to give me a strong pain medication that knocked me out. {I only have fragments of memories from delivery until waking up in  the mother/baby room.} And while I'm still struggling to work through my experience, my resentment and jealousy are not the response that the Lord requires of me. 

This is just one example of my tendency to constantly compare myself to others, even my friends. It's such a damaging and dangerous habit. And sometimes I'm the one who looks better... but it is a false comfort. Through this whole experience I think the Lord is teaching me not only about patience and trust, but about finding my true self worth in Him and Him alone. If I value who I am in Christ and find my comfort in only that, the things and people I compare myself to will cease to matter. In fact, I wouldn't compare myself at all.

So as a tiny act of obedience I am fasting from my social media vice, Instagram, for seven days, hoping that the Lord will begin to change the black corners of my heart and begin to bring me to a place of finding my worth in Him alone. 

 God’s grace and mercy reach even the blackest hearts. And I’m with Paul when he said he was the foremost of sinners. I don’t gouge eyes, yet pride, envy, and wrath are always within arm’s length for me. “But I received mercy for this reason, that in me, as the foremost, Jesus Christ might display his perfect patience as an example to those who were to believe in him for eternal life." (1 Timothy 1:15-16, ESV)

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The basis of this study is the story of Jonah, and the basis of this commentary is Jonah 3:5-10

{Italicized writing is taken from She Reads Truth}

Monday Musings

Since the vast majority of my days lately are spent at home in workout clothes or pjs, I've been perusing the internet for inspiration of all sorts and finding comfort and happiness in the littlest of things {pun intended}. 

This jumpsuit{despite the fact that my ten year old nephew shops at this store...} I'm thinking of wearing it for an evening wedding in May. Loose waves, simple jewels and killer heels. Thoughts?

This herbal tea. Because I love love love peppermint tea... and I can't drink it right now. This rose infused substitute is definitely making my afternoons more enjoyable.

Paleo margaritas. Enough said.

These sandals. Because they are so comfortable that I may just order a second pair {the coral caught my eye}. I mean, they are made from a yoga mat.

Name rings. One for the first man in my life, my amazing husband, and one for the second, my sweet sweet son.

This little boy. Today and always.

It was a beautiful weekend in my neck of the woods --we had dinner with my parents {grilling out grass fed steaks... yes, please!}, spent some time in the yard planting pretty things, and made it to church with E to celebrate Palm Sunday. Here's to a great week as we move towards Easter and the celebration of the resurrection of our Lord and the amazing gift he extends to us.

xoxo

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Motherhood // Thoughts of a New Mom

A few thoughts from the last few weeks of being a mom...

-- Mothers should automatically grow a third arm that can be taken on and off as needed for maneuvering around with a newborn.

-- Nothing can prepare you for life as a first-time mom, not even all the baby books in the world.

-- The mamaRoo is a total life-saver {thanks Les!}

-- The first few days of breastfeeding are tough, but it is so worth pushing through to get to the sweet spot.

-- When your baby's diaper leaks every.single.time he urinates, just laugh, change his clothes and move on. Even when he pees on the wall and it runs down behind the changing table...

-- It's okay to tell friends and family that you need a day at home alone.

-- Brussels sprouts and breast feeding don't. Place them in the same category as broccoli.

-- Someone should teach a class on how to do anything and everything one-handed, specific tasks include putting on makeup, working on the computer, preparing breakfast {or any other meal for that matter}, and getting dressed.

-- The whole 'it takes a village' philosophy is so. so. true.

-- I never realized how much I love uninterrupted sleep at night.


xoxo

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Sunday Truths // Priorities

With the obvious new shift in our lives, husband and I have been talking about priorities a lot lately. Even in the last month or so of my pregnancy, we began a few new practices that have helped us to refocus, connect with each other, spend more time in the Word, and unplug. It started with an article we read about how we all feel the need to be constantly entertained, constantly doing something. Sitting in traffic checking Instagram... browsing Pinterest and watching TV at night... mindlessly perusing the internet while feeding my baby... checking our email at meal time... etc. Guilty, guilty, guilty. Not that there is anything wrong with social media or technology, we just feel like we need to make a more conscious effort to unplug from it all on a regular basis. So we challenged ourselves to sit for even just a few minutes every day in silence. No radio, no cell phone, no computer. Even if it's on the commute home, just to be still and present wherever we are. I have to say, it is tough. The tendency to reach for my iPhone is a constant reminder of how bombarded we are with it all. And especially now that we are parents, we are trying to soak it all in. Sleepless nights and all, we will never be able to relive this sweet time with our son. That being said, here is a small list of things we have started doing in order to unplug and refocus our priorities onto our family and our faith. 

1 - No social media on Sundays: We both limit our cell phone use to calls and texts on Sundays, even keeping those to a minimum and don't post or check in on Instagram or Facebook. 

2 - If we are anxious or worried about something we talk to each other about it once, pray over our worries, and {try to} let it go. We don't talk about it much more but instead encourage each other to submit our anxieties to the Lord and be present in the day He has given us today. 

3 - Sit for a few minutes in silence, unplugged from everything, and meditate on a verse of scripture or simply talk to the Lord. 

4 - {This one is primarily for me} Instead of feeling lonely and isolated, look at the middle of the night feedings as special one on one time with Elliot, separate from the busyness of the day and the company of family and friends. See it as a time that is just the two of us, a time of my caring and providing for him.

5 - I've mentioned it before, but take a walk around the neighborhood most days of the week, daily if possible. Leave all technology at home and spend thirty minutes together as a family, enjoying the weather and the lovely spring greenery, and talking about whatever comes to mind.

Here's to soaking it all in and being present wherever you are.

xoxo

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Elliot West // Our Greatest Adventure

Our sweet son Elliot was born last Monday, March 17th at 2:56pm after what was unexpectedly a difficult delivery. What matters most is that he is perfect and healthy and so am I. Elliot weighed in at 7 pounds, 3 ounces and measured 19 inches long -- a bit bigger than we expected! This last week has been a roller coaster of emotions, late night feedings, countless sweet kisses, and early morning cuddles in Grandma's rocking chair. 

{1 week old!}

More thoughts soon.

xoxo

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Baby Talk // Say What??

Alternate titles to this post include...

The 'No Filter' Files

People are Crazy.. Here's Proof

Things You Just Shouldn't Say to a Pregnant Woman

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1 / 2 

Since I'm {finally!} at the end of this pregnancy journey, I thought I'd share a few of the absurd/ridiculous/completely inappropriate things that people have said or done upon seeing my growing belly. Those of you who are or have been pregnant will completely relate to this post, and those of you who have yet to experience pregnancy will hopefully get a laugh out of it.
{Also, let me just preface this with the fact that I know these people meant well and that for whatever reason a pregnant belly is somehow akin to a cuddly puppy. People just can't help but touch it!}

-- A customer at work when picking up pain tablets and telling us about having a root canal: "It is the most painful thing I've ever experienced." {Looks pointedly at my 38 week baby belly} "But I've never had children so...."

-- Random mom shopping with her daughter at a baby store: "Oh, look at you!" {Touches my belly.} "Your belly is so cute. Hopefully you have an easy labor. Not like my daughter here had with her first child. She hemorrhaged really badly, was on an IV re-hydration drip and had to stay in ICU for a couple days after the baby was born."

-- A classic: "Girl! You're about to pop!"

-- The man at the grocery store meat counter (of all places!): "My sister is about to have a baby, too! She's crazy, though. Doesn't want any pain meds or anything. And after watching my wife give birth with an epidural and IV meds, I know that having a baby the most painful thing anyone could ever experience!"

-- Anonymous: "Yeah, just get ready. You won't have a warm, home-cooked meal for at least the next few years. And forget about that bathing suit and beach trip this summer! Nothing like looking like a beached whale to ruin your summer plans, huh?"

The moral of these stories...

1. Don't touch a stranger's belly. Just don't. Not everyone is down with the belly rub.

2. Telling a pregnant woman your personal horror stories without her asking is never a good idea. NEVER!

3. At 40 weeks I am well aware of my large, protruding belly, the fact that my skin is stretched so tight it constantly itches and stings, and the fact that I could have a baby at any moment. I don't really want or need to be reminded that I resemble an over-inflated balloon.

4. Just because you chose not to make healthy eating a priority after having children doesn't mean that we won't either. Also, I don't think I look like a whale, but apparently you do?

So here's to filtering your comments, not assuming that I want you to touch me, and finding something positive and uplifting to say instead of filing my head with all the things that went wrong during your pregnancy and delivery. Unless I ask you about your story or we are close friends. Mmkay?

Did people say or do crazy things when you were pregnant?

xoxo

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Spring Fever // The Home Edition

The warm sunny days filling the weekends lately have put me into serious cleaning and organization mode. Like every other home owner I know, I have a laundry list of projects, updates and DIYs for our house. Unfortunately, being nine months pregnant hinders some of these projects, so I've turned my attention to the things I can currently complete. Husband recently helped me update our couch's end tables via this Ikea hack, and I am so pleased with the end result. Now my sights are set on updating the rest of our living and dining room furniture and revamping our front entrance... and perhaps completing a few outdoor projects along the way! 

Smitten Studio Garment Rack DIY

Cement Planter DIY

Antler Water Hose Hook {I think husband can make this}

Wooden Planter DIY

Bleecker Side Chair - Jonathan Adler for JCP

Walton Sofa - West Elm

West Elm Emersen-Inspired Buffet - DIY

Restoration Hardware-Inspired Shelving - DIY

I've been eyeing dining room chairs for a while, and these Jonathan Adler ones are pretty perfect with the wooden base and nail head trim. Also for the dining room, I think some industrial wood shelving would make a neat alternative for a bar or bar cart. As for our patio, I'd like to make some simple modern planters to house some of our favorite plants and make a cool garden hose hanger for the side of the house since the current one is an eyesore.

Do you have any spring projects or updates in mind?

{All products and links can also be found here.}

xoxo

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