Fit Mom Motivator - Sia Cooper

Name: Sia Alexis Cooper

Age: 24

Number of Kids: Expecting my first!

Occupation: Nurse, Author, & Fit Mommy Blogger

Favorite Color: Black
 

1) Tell us a little bit about yourself.  How did you get into fitness?

I got into fitness in 2010 after doing a complete 360 with my eating habits. I lost around 45lbs through clean eating alone, but I was not happy with the “skinny” look. I decided to start CrossFit training and lifting weights to achieve the strong vs skinny look.
 

2) What does being a fit mom mean to you?

Being a fit mom means inspiring other moms out there to lead and live a healthier lifestyle; not only for themselves, but for their husbands, kids, and families.
 

3) What’s one thing you would say to a mom that wants to be a Fit Mom?

Being a fit mommy is hard work because you must now balance work and play-all while caring for your loved ones. But it IS possible to become a fit mom! It is also very rewarding.

4) Funny Story about being a Mom that you wish you would have known prior? This could be related to your pregnancy, delivery or having kids grow up.  

I wish somebody would have alerted me about the bladder kicks and “accidents” that happen every time you sneeze while pregnant! HA!

5) How do you manage life as a mom? Most people find it hard to find balance while being a mom.  How do you find your balance?

I will soon have to figure this out once I give birth in February. I plan on incorporating my fitness with my soon to be baby. Whether its taking him out on a stroller jog or doing squats while feeding him in his high chair, it CAN be done! You just have to get a little creative

6) Are you someone that focuses on nutrition? If so what is your nutrition structure and if not what is important to you about nutrition?

Nutrition plays a HUGE role in my life. My fit mommy journey actually focuses a lot around what I eat. I try to eat clean in all aspects of my diet. Occasionally, my husband and I will go out to dinner, but I choose my dinner wisely. I allow one cheat meal per week. Usually its pizza or a burger!

7) Do you workout weekly and if not what do you do to stay active?

I work out around 5 days per week; 3 days at the very least. I take it to the gym for 30 minutes of straight cardio on the elliptical followed by 30 minutes of weight lifting in the weight room. At home, I will do a few floor exercises. I love to go to my local track and just run like there’s nobody else in the world.

8) Any words of advice to new moms trying to be healthy while having kids? This could be Organization, priority, balance, nutrition, fitness, mindset, spiritual, environmental related or anything that you think is important in being a healthy mom.

Yes-you must prepare yourself MENTALLY! Health is a very mental thing because you must have the willpower to say no. Saying no to that piece of cake or that soda can lead to even bigger and more positive changes-not just for you, but for your husband and children. You never know who’s watching

My first workout Postpartum-JZ

January 12, 2013

My First Time Lifting Postpartum

​The morning started off great!  Ahrianna slept through most of the night, we woke up, I had my normal Green Tea, 1 Tbsp of Coconut Oil and lemon as I breastfed her.  I was really excited because today was the day that I could return back to the gym (with making modifications based on how I felt).  A part of me was a little nervous because I knew that my body felt like it was out of shape based off my home workout that I did on Friday but I was ready to start the change I wanted to see for myself.  I wanted to workout inspired to build strength, add lean muscle and to be healthy.  All of which, I feel like I accomplished from this workout.  

​So many of you are probably thinking…. “Well, what did she do in the gym?”  I decided to focus entirely on form.  It was important to start this transformation with a strong foundation of great form, mental focus and passionate drive.  Since I am a fitness competitor I feel like I have a good mind body connection and if I was overdoing it I would stop (just like I did during my pregnancy) So here is my workout

Lift: Glutes/Shoulders/Abs

*Dynamic Stretch Warmup

1)

Deadlift 3 sets of 15 (Form Focus and Body Awareness to make sure I didn’t hurt myself. I kept my weight VERY light and took a small break afterwards before starting my shoulder press)

1)

Standing Dumbell Shoulder Press 3x15

1)

Ball Crunch 3x15 (*TRIPLE SET* Breaking when I felt like I needed too. Also this was the most challenging for me due to my weak abdominal muscles)

2) Bodyweight Step Ups 3x15each (FORM FOCUS and tried to keep my core tight)

    2) Barbell Shoulder Press 3x15 (Light Weight and focused on keeping my core tight)

    2) Russian Twists-Abs 3x15each (*TRIPLE SET* goal is to try and strengthen my core because in  the past I rarely trained abdominal muscles but plan to train them twice a week)

    3) Lateral Raises 3x15 (Slow, easy and focused on form)

    3) Physio Ball Roll-Ins 3x15 (*SUPER SET* Glute and Hamstring Focus)

*For those that are not aware I lifted throughout my entire pregnancy up until a few days prior to delivery.

​This worktout felt challenging enough that I felt like I got a good workout but easy enough that I didn’t feel any abnormal strain, pain, or increased bleeding (Most moms know that there is vaginal bleeding for a significant about of time postpartum).  I did get frustrated for a minute realizing that I was so far from where I once was but immediately thought aboutAhrianna, that I made it to the gym and that I was looking forward to seeing so many cool changes.  I know from personal experience when you have a lot of muscle and you are lean from being into fitness your gains typically are minimal and it takes a long time to see your work pay off.  However, I am given an opportunity to see changes weekly if not daily. HOW MOTIVATING IS THAT?!?!  When you are at your worst physically (strength, body but NOT MENTALLY! I’m great there) then there are so many awesome things you can see if you are willing/able to put in the work.  I know for me, in the on past, I have always been one to focus on adding muscle and increasing my strength so I will continue to have that focus and watch the numbers on the Bar go UP!

​My energy level throughout the workout was phenomenal and my focus seemed very clear!  Not going to lie…  even deadlifting a WHOPPING 45 pounds felt empowering…  BECAUSE I was 2 weeks out from being pregnant, I was Able to Be There, I was Able to Get Excited and I was Able to move THAT WEIGHT (Even though prior to pregnancy I was doing 185 for 15 reps) If you are at a cross road about enjoying your workouts maybe you should change your focus? Instead of lifting or workout to lose weight or gain muscle…  why not think about lifting as I am getting stronger physically? I am capable of seeing Gains and that I am allowing myself to be healthy.  I look at the gym as a privilege. Not everyone is given the gift to be able workout or the ability to see changes but most of you are! Therefore, I like to Take advantage of the privileges that god has given me and MAXIMIZE THEM.

​Its funny how you purposely try to eliminate distractions when you know that you onlyhave a two hour window to run a few errands, workout and get home.  That is the agreement that I set up with Brandon so that while I am not working he can get his work done and I can get my guaranteed ‘Me Time’ to do what I would like to do.  Speaking of which I need to set up the massages my mom got me for Christmas which will be done during my two hour allotted time.  I saw so many people, like I used to be, socializing half of the time instead of working out.  Many workout plans are designed with a specific rest period in mind to increase your gains while you are there but as I could see (and used to do myself) most people did not fallow them. I know now that I having a baby will help me focus more on my rest period times and less socializing.  I love to mingle but in order for me to maintain my fitness and be a great mom (for OUR SCHEDULE) I will have to keep the longer conversations for my light cardio days.

​My goal is to start out slow lifting 3-4 days a week and adding in cardio as I feelnecessary.  I’m at a beautiful place in this transformation because if I do this right I should be able to do less and see more results.  Wherever you are at in your transformation make sure you maximize your time so that you don’t 1) Burn yourself out and 2) Plateau quickly and feel likeyou have to do something extreme! Our Goal Is Balance While Being a Mom, Not being a Slave to your Fitness.

​Post workout I still felt great but within an hour started having flu like symptoms which after talking to my trainer it may be my muscles releasing toxins (Praying it’s not the flu).  If that were the case, LADIES watch out postpartum because it does not feel good and I’m hoping it goes away here shortly.  I’ll keep you all posted and let you know how I am doing.  I’m heading to bed with Ahrianna since she is sleeping like a rock I was told that I need to try and sleep when she does.  It may be 6:45pm but who knows how the night will go.  She has been great sleepingthroughout the night but I’m keeping my mind open that things can change from day to day.  

Have a Fabulous Night and Keep Kicking Butt….  Be a FIT (Female in Training…  could be mind, body or spirit) Mom!

JZ

A Day in The Life - RKN

Long before Lucas was born, I knew I would be a working mother. While I could have chosen to stay-at-home, our lifestyle would have taken a hit and we very much enjoy the things we have and are able to do. That being said, I also knew it wasn’t going to be easy working a full-time job and caring for a baby. Ask any mother and she’ll tell you that having a child is like having a full-time job in and of itself, so add in 40 hours outside the home and man, it’s an exhausting proposition.

I have been back to work now for exactly two months, and as hard as it is to be away from my beautiful boy every day, I do it happily, knowing that I am contributing financially to our household and providing him with the best life we can. I also know that for me, I need to have the adult interaction and the time apart. That little boy fills my heart with so much love and joy, but I need to be something other than his mother. I need to feel like I am a part of something else. Now, please do not misunderstand, I have plenty of stay-at-home mom friends and I give them so much credit for what they do. It’s not at all what people think, unless you are filthy rich and have a nanny that helps every day, a stay-at-home mom works just as hard, if not harder, than a working mother.

I drop L off at a wonderful daycare center every morning on my way to work putting complete and total trust in them that he will be clean, dry, happy and fed throughout the day. I can then go to work and do my job with 100% focus. After work I am able to pick him up and truly enjoy our time together.

But like I said, it’s not easy. I have plenty of days where I struggle just to get out of bed, depending on how well (or badly) Lucas slept. I have mornings where I can’t get out of my own way and forget something vital (like a nipple for his bottles) at home and have to go all the way back to get it.

Recently, when a friend told me "you make motherhood look easy" I started thinking “what does my day truly look like?” And in thinking about it I got kind of a chuckle, I am really living my life in three hour increments. I’m squeezing things in where I can, and trying to balance the rest to the best of my ability. I’m learning to prepare even more ahead of time (sometimes a few days) so my mornings aren’t so crazy and I’m letting go of the small stuff.

What does a Day-in-the-Life look like for me? Well it goes something like this:

3:00am – Nurse & Change Lucas

5:00am – Wake Up; Home Gym Work Out

6:00am – Nurse & Change Lucas

6:30am – Shower & Get Dressed

7:00am – Pack all items for the day that can't be done the night before (bottles, lunches etc)

7:30am – Drop Lucas at Daycare

8:00am – Get to Work

8:30am – Go to Dunks for my already much needed coffee

9:00am – Pump

9:30am – Back to Work

12:00pm – Pump

12:30pm – Back to Work

1:30pm – Quick Lunch at my Desk while Working

3:00pm – Pump

3:30pm – Back to Work

4:00pm – Leave to go get Lucas

4:30pm – Pick Lucas up at Daycare

5:00pm – Unpack my bag, Lucas’ bag & diaper bag, wash and prep Lucas’ bottles for the next day, change out of my work clothes

5:30pm – Make dinner

6:00pm – Feed Lucas (usually while eating my own dinner one handed)

6:30pm – Play time with the boy

7:30pm – Put Lucas to bed

8:00pm – TV / Movie time with Brian

9:00pm – Pump (if I’m not too tired and remember to) - update my own blog, answer emails, brainstorm ideas for TS etc.

9:30pm - Get clothes, bags, lunches, bottles prepped for the next morning

10:00pm – Bed

11:00pm – Feed & Change Lucas

12:00am – Sleep

3:00am – Start the Cycle Again

As mundane and tiring as it looks when I write it all down, I can honestly say I wouldn’t change one thing. I love my job and the people I work with. I love the time I spend with my child and husband. I love that I’m able to feed Lucas only breast milk. I realize that I am just at a really good place in my life and for the most part, I think I handle it with ease. I know as L gets older things will get a bit trickier with his food, activities, school ect. but I’m trying to take each day at a time. I want to enjoy every phase of his growth and not rush through anything. I am looking forward to him learning new things every day and seeing the world through his eyes and experiences.

Being a mom truly is the world’s greatest gift!

 

Are you struggeling with Postpartum Depression?

January 2014

Postpartum Depression Motivator Questionnaire

Many Women Struggle with Postpartum Depression, however, many women are afraid to confront it, admit it or seek help.  This questionnaire is a way for us to show women that it is okay to liberate yourself by being honest.  We are all in this together and we will use health and fitness to combat Postpartum Depression!  We are Strong Fit Moms who have a future ahead of us!!!!

1) Tell me a little bit about yourself?

I’m Jami, a 31 year old working mother of Grace who was born on 11/30/2012.

2) What was Pregnancy Like for you?

 It was ok, no morning sickness, just some nausea and an aversion to chicken.  I felt happiest at home as I was having some issues at work that kept me from being on my happy pregnant pedestal. 

3) If your pregnancy was challenging, how did you handle it?

It wasn’t challenging, the challenging part was getting bigger and slowing down because I just couldn’t walk very fast.  I did have one trip to L&D for lack of movement and I think my doctor was more worried than I was.  I was really go with the flow with the pregnancy, especially after I started feeling kicks and movement.

4) What was your delivery like?

I had a scheduled c-section.  There are times now I feel that I should have waited longer to try to deliver naturally, but with discussions with my doctor, she felt that I would probably end up with a c-section anyways.  But it’s a surreal experience being in an operating room, awake while they operate you.  I was stiff as a board through the whole thing (I think, I was too numb to remember).  Grace started crying even before she came out, full head of hair.  I didn’t uncontrollable cry, but I did have a tear come down. 

5) When did you realize that you may be suffering from Postpartum?

About 3 months PP….I locked myself in the bathroom because I couldn’t handle the crying. 

6) Were you scared to talk about it and why?

Very, I didn’t want to be “labeled.”  I didn’t want to take more time out of my day to talk to someone, to have more doctors appointments, etc etc.  I didn’t want to be someone that needed to “take a pill” to get over this hump.  I did talk to some friends and a couple people who had PPD on a chat board and it helped a bit. 

7) What were your symptoms?   

I just didn’t feel like myself at all.  I can’t even explain it really.  Picture having jealousy, resentment, sadness, and anger feelings….but not being jealous, resenting, sad or angry towards anyone or anything.  I felt like an out of control robot.  It was hard to look at my baby and want to smile.  And it wasn’t lack of sleep, Grace was sleeping through the night at this point (had been since 3 weeks old), it was just life started really kicking my ass, and I didn’t know how to kick it back.  And my paranoia about everything was through the roof, my dog would limp and I would be scared that we would have to put her down (she’s 2, and the limping is always from sliding in the wet yard). 

8) Did you seek help and what would you say you learned? 

No…and I should have.  I should have made the time for me, because then I could have enjoyed our family more.

9) If you could admit something that would help other women connect with you that are suffering from Postpartum what would you admit? This could be something you did, thought about, struggled with, ect. 

Asking for help.  Help with anything.  Talk immediately with your significant other about getting help: fold laundry, start dinner without asking “what would you like dinner,” the smallest things help – not necessarily the physical help, but the mental help.  I didn’t want to think about what I want for dinner while I smell of sour milk, BO, and need plan our day for me to take a shower.  Talk about how you’re feeling, even if it doesn’t make sense to anyone else – start off with saying “This might not make sense to you…but this is exactly how I’m feeling.”  I tried and failed when I couldn’t get my words out to my husband when things were bothering me so I just dropped the conversations.

10) How long did your postpartum last? 

Probably until Grace was about 6 months old.  At least that’s when I felt a huge shift in my mood and attitude.

11) How can women tell the difference between postpartum and post baby blues? 

Baby blues only last a couple of weeks (I felt great around Christmas, 3 weeks postpartum).  I’d say a couple of weeks after that I started feeling more down.

12) What do you wish you knew then that you know now?

Not to be ashamed and talk to your doctor immediately when you feel there’s an issue.  I saw my doctor at 4w PP for my follow up (still felt “fine”) then again at 4 months PP and new something was off then, and didn’t speak up.  I think she knew too because she kept asking in different ways. 

13) Is there a way to prevent postpartum? 

I’m not 100% sure on this to be honest.  Hormones are NASTY business (as we all know, I know I’m not the only one to cry because the water wouldn’t boil fast enough for me J), and everyone’s internal make up is so different that I can’t really say if it’s preventable or not.  There are a bunch of different things out there that say that it prevents PPD (placenta encapsulation is one that I’ve read, not something I’m willing to try to be honest), but I think the best way to prevent it, or prevent it from getting worse is by talking to your significant other, friends, and especially OB if you truly suspect you having PPD.  Also getting out of your house – being holed up for so long can also make any person nutty!

14) What do you recommend women do that feel they might be suffering from post partum?

I know I started feeling better when I started getting out and going running again by myself (well, with my 4 legged coach).  I believe you need to have “you” time, whether it’s a cup of coffee down the street, book club, going to the gym, whatever it may be can help keep you in the right frame of mind.  There are definitely ways to help it without medication, but you also need to be aware of what’s going on with you as well – and don’t keep your feelings to yourself.  While motherhood isn’t a “job” per se, it’s the toughest job you will have, and it’s a 24/7 job.  Even if you can change it to be 23/7 and have an hour to yourself outside the house and away from the baby (as tough as it might seem) it can do you so much good to recharge you and your spirits.


15) Anything you would like to add?

 It is ok to admit you can’t do it all.  It’s ok to be down.  It’s ok to not be happy all the time after having your baby.  But when those sad/anxious/angry days far exceed happy days, then it’s time to talk to someone about it. 

 

*Please share your story or this questionnaire with someone who may be challenged by Postpartum Depression. By sharing your story about PPD you can help another mom struggling to overcome this nasty hormonal imbalance.  You can be the person to give another mom hope, inspiration and strength to pull through.  Join the Fit Mom Movement Like Jami has and change the world… 1 Birth at a Time!

Like our True Strength of a Fit Mom Facebook Page at: https://www.facebook.com/TrueStrengthMom?ref=hl

Mom Question about Creatine- Jan 2014

                                                                                                            January 2014

Creatine

 * I personally take this supplement if I am not breastfeeding. My thoughts with breastfeeding are that I do not want to take anything that I think can transfer to the baby.  What may be great for me to take may be too concentrated for an infant.  Therefore, this contest prep I will be getting my nutrients from food and supplements that I will be taking are Optimum Nutrition Whey Protein, Branch Chains, Glutamine, Multivitamin and Vitamin C (all in moderation and have been approved by my OB).

Question: What does creatine do, when is the best time to take it, does it help with endurance sports or only bodybuilding, how much and with what other supplements or food?

Creatine is without a doubt one of the most studied supplements besides caffeine.  It’s the supplements known for bodybuilding but do most of us really know the details of creatine?  I know from personal experience I have taken it just because someone told me to without fully understanding it.  I heard that it will help you grow muscle but how? I heard it makes you gain water weight but does it really?  I will give you the information that you need to know about creatine so that next time when you decide to take it you will have a better understanding of what you are putting into your bodies.

1) What is creatine?

Creatine is a combination of amino acids that is produced by the liver, kidneys and pancreas; therefore, it is something that is naturally occurring into our bodies without us even realizing it.  It is also naturally found in red meat, fish and in our muscles.  Although in much smaller concentrations than what is sold at your supplement stores.

2) What does creatine do?

Creatine increases the body's ability to produce energy rapidly. It also increases protein synthesis rates by pulling water into the muscle cells.  Since our muscles contain 79% water creatine helps with injury prevention (dry muscles are more likely to get injured) and will help give you that full look.  It also initiates a greater anabolic (muscle building) response to exercise with lower cortisol (stress hormone that halts bodyfat loss) response.

Scientific Response:

"Creatine reduces fatigue by transporting extra energy into your cells, says Ari Levy, M.D., who works with patients at the Program for Personalized Health and Prevention at the University of Chicago Medical Center. Adenosine triphosphate, or ATP, is the compound your body uses for energy. For a muscle to contract, it breaks off a phosphate molecule from ATP. As a result, ATP becomes ADP (adenosine diphosphate). The problem: You can’t use ADP for energy, and your body only has so much stored ATP. The fix: ADP takes a phosphate molecule from your body’s stores of creatine phosphate, forming more ATP.

If you have more creatine phosphate—which you do if you take a creatine supplement—you can work out longer and do sets of, say, eight reps instead of six. Over weeks and months, that added workload allows you to add lean muscle mass, lift heavier weights, and become stronger. (Want the perfect workout to build muscle and torch fat?"

                                                                                                                Credit given to http://www.poliquingroup.com

  

3) When is the best time to take creatine?

Research shows that there is not a huge difference between taking creatine before you workout or after, however, there has been a small improvement when people take it pre and post workout.  Also when taking it post workout creatine intensifies its effect when taken with carbohydrates.  If you are not eating/drinking carbohydrates post workout then I would recommend splitting your dose in half and just taking it in your pre workout drink as well as in your post workout shake.

4) Does Creatine help endurance sports or is it just good for bodybuilding?

Research shows that creatine is most effective in high-intensity training and explosive activities. This includes weight training and sports that require short bursts of effort, such as sprinting, football, and baseball. There is less support to indicate that creatine improves endurance performance and aerobic-type exercise.


5) How much creatine should I take and with what foods or supplements?

--> Women should take 5 grams of creatine a day

      Route:

                1. Take 2.5 grams pre workout and 2.5 grams post workout in your shake

                2. Take 5 grams per workout

                3. Take 5 grams post workout in your whey protein shake and         

                carbohydrates (I like Optimum Nutrition Whey and Brown Rice Cakes or a     

                carbohydrate powder)

                *On OFF LIFTING Days take it whenever you like (preferably with a carbohydrate meal)

--> Men should take 10 grams of creatine a day

      Route:

               1. Take 5 grams pre workout and 5 grams post workout in your shake

               2. Take 10 grams per workout

               3. Take 10 grams post workout in your post workout whey shake (I like Optimum   

               Nutrition Whey and Brown Rice Cakes or a carbohydrate powder)

               *On OFF LIFTING Days take it whenever you like (preferably with a                           carbohydrate meal)

A conservative suggestion for whey protein intake after training is 0.5 g/kg of body weight. An 80  kg or 175 lb person will want to take at least 40 grams of whey. You can easily go higher—0.6 to 1 g/kg is useful for greater muscle building and fat loss. If you are using creatine powder you can add it to the whey shake or you can take creatine capsules separately.

*BONUS*

Want to Decrease Inflammation post workout? Creatine is not only a metabolism supporter (energy) but it also acts as an antioxidant which can minimize the inflammatory response to training.  Saturating your muscles with creatine over the long haul will decrease your oxidative stress that leads to health problems such as diabetes, cancer, cardiovascular disease and accelerated aging.