Just a quick summary of what this post series is about:
While I was pregnant, I made the decision to post my postpartum body-after-baby progress pictures on my blog and Instagram (username: mrskosakowski). This would keep me accountable and motivated to get back into shape. I quickly realized that while I lost the baby weight pretty quick, my body composition was completely altered. My muscles didn’t feel the same and I’ve lost quite a bit of strength. That being said, I decided to change my mindset and forget about what I could do “before”. Thankfully, technique for movements has not left me, just my numbers. I threw out my goal sheet and started a brand new notebook of my current progress and daily workouts. I no longer compare what I’m doing now to what I was doing pre-pregnancy and instead I celebrate each and every new “PR.”
As far as nutrition has gone, I maintained a healthy diet throughout my pregnancy, but have recently started counting macros again. Before I got pregnant, I had a speedy metabolism because my body fat percentage was relatively low. I could somewhat “fall off the nutrition wagon” and it wouldn’t matter much because muscle burns more calories than fat. I had significantly more muscle than fat, therefore my body was running pretty efficiently…even when I decided to eat an entire pizza to myself. I was working out almost everyday at a pretty intense level, sometimes twice a day.
Fast forward to now…
Finding time to workout is incredibly difficult with a baby, especially when you work opposite shifts as your husband. Luckily, we get some time at work to head to the gym across the street from my building. This decrease in training has led to a slower progress and some serious calculating as far as my diet goes. There’s been some kinks, but I’ve finally managed to maintain a consistent training schedule, which sometimes means going to the gym at 9 pm when my husband gets off work early even though I have to be up at 4 am for work. I don’t have as much muscle as I did before and my body fat percentage is slightly higher. This means my body isn’t burning as many calories as before, and I need to be more cautious and aware of what I’m putting in my body. This is all such a new experience and has already made me a better personal trainer; understanding the process and struggles in such a direct way. My goals are changing as I progress through this fitness journey; right now I’m just trying to convert fat into muscle to boost my metabolism so my body is working as effectively as before.
Patience is key, and learning to read your body is all part of the journey. Calculating macros, adjusting week-to-week and even day-to-day can be frustrating but fun all at the same time! Once you see even the smallest result, it gives you so much motivation to stay on track. Maintaining a healthy diet causes you to feel great, and after a while you don’t crave the bad stuff because you know you’ll either pay for it later or feel physically terrible and/or sick. The hardest part is getting started, but once you start forming habits there’s no looking back!
If you want to figure out how to calculate your own macros, take a look at one of my previous posts. I use My Fitness Pal (premium version) to keep track of my meals and my carbs/protein/fat intake. To make it easy on myself, I will go all week eating pretty much the same thing everyday. This way, you can use the quick add feature of the app to plug in previous meals. It’s less hassle and calculation. If I want to switch it up, I will enter everything in for the day ahead of time so I don’t have to continuously recalculate throughout the day. If you want to follow me on the app, my user name is mrskosakowski. You can view all my meals and get some ideas this way!
This is what I’ve been eating this week:
Breakfast: 3 egg whites, a few mini sweet peppers, a slice of whole grain Eureeka brand toast with a little bit of kerrygold grass-fed butter, berries with whipped cream (just a little cheating there to make my mornings happy!) and sugar-free black cherry jello. I always have coffee in the morning with heavy cream or just black.
Lunch: 6 ounces of chicken (we buy the bulk packs of organic boneless, skinless chicken breasts from Costco), 1 cup of rice and whatever greens we have: edamame, green beans or broccoli.
Dinner: I cooked up some homemade turkey sausage patties and ate 6 oz chopped up over 2 cups of spinach, some tomatoes and half an avocado. Other nights I would switch the turkey for salmon burger patties (also from Costco, and freaking DELICIOUS).
After work, I drink another cup of coffee (cold brew) with a couple tablespoons of coconut coffee powder mixed in. I will either eat a smoothie bowl (recipe here and here) or baby food packets as a snack depending on if I’m in a hurry or not.
Post-workouts: I will make fresh juice in the juicer after evening workouts (lately it’s been mostly cardio) which is the perfect post-workout carb source, especially with how hot it’s getting outside. After morning or afternoon during-work gym sessions, I will drink a Progenex protein shake mixed with water or milk (depending on how many fat macros I have left) with a couple rice cakes on the side.
Before bed, I drink Progenex Cocoon, which is a slow-absorbing casein protein for some added muscle recovery while I sleep.
Lastly, here are some progress pictures from this week! Last week I completely fell off the bandwagon and it definitely showed. I bought a new swimsuit from Lulu and I’m determined to look good in it when we hit the beach on vacation in a week!
The first picture was the beginning of the week after hardly working out and eating like crap. The second picture was after eating right and working out all week. Proof is in the pudding (not really, pudding has a lot of sugar in it.) abs really are made in the kitchen! I’ve been working on core exercises, but not any ab-specific movements. Though there’s not much difference, my stomach is slightly flatter/tighter after one week.
Slightly obsessed with my new white Lulu shorts and these blue Zella leggings! They are by far the best brand of workout pants I’ve ever owned; they actually stay up and are thick and really nice quality. You can find them here.