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Why I’m Intermittent Fasting

January 30, 2020 by Rachel 36 Comments

PIN ME - Why I Chose Intermittent Fasting

I recently shared a quick Instagram Story about how I’d begun Intermittent Fasting and it spurred a lot of questions, so I wanted to elaborate on why I decided to start intermittent fasting.

Intermittent Fasting, or as it’s commonly referred to, IF, is cycling between periods of eating and fasting (restricting food). I’ll further detail the form of IF I’m doing and why below.

What brought me to Intermittent Fasting

I wish this was an easy answer, but it isn’t. After years of near-abuse to my body by restricting calories and over-exercising, I got pregnant with my oldest child. When I returned to work full-time, I was able to semi-maintain some balance with food and exercise without going overboard. But I never got back to my pre-baby weight or jeans size.

Fast-forward to one job-loss and two additional babies later, and I have basically spent the last 4.5 years as some sort of baby incubator or feeding-machine. It took a toll on my body, physically and mentally. I tried Weight Watchers, with some success, but I was still tired of limited results and calorie-restricting.

During my time breastfeeding babies over the last few years, my husband would mention intermittent fasting. He had success doing an 16:8 fast (fasting for 16 hours and having an 8-hour eating window). I couldn’t participate because I knew that doing this was not conducive to my milk supply.

Well I am happy to say that I am completely finished breastfeeding and will not ever again be pregnant. Hooray! This whole ‘finished nursing’ thing is relatively new and came as quite a shock to me. But when I sat down and thought about it I realized that it meant I could finally get back to feeling like ME (physically, emotionally, and mentally).

WHY DOES FASTING WORK

Seeing results in-real-life

About a year ago my mom started her Intermittent Fasting journey. I’ll admit, I was an almost immediate naysayer. I told her she was starving herself and that this practice of over 18+ hours of fasting was detrimental to her health.

But I watched her flourish. She never had much (if any) weight to lose, but she did tone and seem much more full of energy than before. I watched her break her fasts and her diet (meaning food, not the typical term “diet”) seemed completely unrestricted. She navigated the holidays with ease and zero stress.

So I asked her for more information. And she invited me to join this Facebook group she belonged to. Then I was hooked.

Delay, Don’t Deny

The Facebook group “Delay, Don’t Deny: Intermittent Fasting Support,” is based on the book of the same name, by Gin Stephens. Upon approval into the group, I tried to absorb as much knowledge from the participants as possible. After a few days of reading testimonials and questions from other members, I decided to listen to the audiobook Delay, Don’t Deny. It answered every question I had about the process.

Note: Gin Stephens, whilst having her doctorate, is not a physician, nor is she a nutritionist. But she backs up her book with data from scientists and nutritionists and puts it into laymen’s terms for the rest of us. I would like to also note that I am not a physician nor a nutritionist. For questions regarding your health journey, please consult your physician.

affiliate link

The entire premise of the book is as follows: Calories in/calories out is not a successful way to maintain weight loss. Science shows that prolonged fasting will train the body to enter ketosis. Ketosis, or the metabolic process in which the body burns fat instead of glucose for energy, happens naturally and gives our bodies the training they need to develop sustainable eating habits.

ACAI BOWL

This blew my mind. The science backs it up and I immediately felt free from all of the years I obsessed over calories-in, calories-out. Additionally, the idea of working out to ‘burn calories/earn food’ is basically discredited. Working out to be healthy, build muscle, or simply, for fun, is really the idea she explains in her book.

Clean Fasting

The idea is to do a Clean Fast, meaning that during the time you are fasting you are only consuming unflavored water or black coffee. No food or sugar-free drinks are ‘allowed’ during the fast because it will trigger your glucose and prevent your body from entering ketosis.

Breaking The Fast

Breaking your fast, or what Gin refers to as “opening your eating window,” happens at a time you deem right. During your ‘open window’ you shouldn’t deny yourself certain foods. Naturally, during appetite correction, your body will crave foods that are good for you. But if you want wine and french fries? Have wine and french fries! Diets don’t work because they require restricting ‘bad foods’ for long amounts of time.

This is a lifestyle change, not a diet

Another quick note regarding diets — If someone recommends a program you have to pay for (Keto Coffee, Faster Way To Fat Loss, Beachbody Shakes, or Herbalife Shakes), it is a gimmick. You don’t need any paid program to take control of your health and your eating.

After reading Gin’s book and fasting for two weeks now, I can say I’m committed to this lifestyle change. I haven’t had to give up the foods I love and I’m still getting almost immediate results. The scale is slowly moving in the direction I want it to, but I’m also experiencing increased mental clarity, clearer skin, and more restful sleep!

PIZZA WITH SALAD

I know you may be saying “but it’s only been two weeks,” and you’re right. But for the first time in my adult life, I feel FREE. Free from diet culture, free from restrictive eating, and free from anxiety regarding health and weight loss. Everyday I witness the transformations of people in this Facebook group and it encourages me that I am on the right path.

I realize that this can seem completely foreign for many people. Heck, it was to me for a very long time! But I am so excited to continue this lifestyle. I promise to keep you updated!

Do you have any questions for me?! Want to know what my typical fast looks like?!

PIN ME: Delay Don't Deny: Intermittent Fasting for the busy mom

Filed Under: #GetFit, #MomLife, brews + food, coffee, fitness, health, Intermittent Fasting, live happy, mental health, mommyhood, parenthood, wellness, workout Tagged With: #GetFit, #MomLife, brews + food, Delay Don't Deny, fitness, health, Intermittent Fasting, mental health, OMAD, wellness, workout

Dick’s Sporting Goods Pittsburgh Half Marathon 2019

May 17, 2019 by Rachel 6 Comments

Don’t let the fear of not being “good enough” hold you back from achieving your goals!

Nearly two weeks ago I finished my first postpartum race after having Mila and my second half marathon ever, at the Pittsburgh Marathon. I was underprepared.

Like, crazy, crazy underprepared. The days and hours where I should have been running were spent tending to sick children.

But I still got out there. I still showed up. I realized in the wee hours of that morning that I CAN DO VERY HARD THINGS. HECK, I birthed three babies on very little sleep (and one without an epidural). So I knew my body was (and is) capable of more than I think.

So if you think “I could never do ___,” take a step back and give yourself some darn credit! YOU CAN DO HARD THINGS!

Right now my body is still in recovery mode. The mud, sweat, and tears were totally worth that finishers medal (and the finishers beer!). YES, I’m proud of myself for physically finishing 13.1 miles. But mostly I’m proud of the fact that I mentally and psychologically could handle it. Postpartum baby number one and two, I could never have convinced myself to start, let alone finish. But this time my anxiety stayed far from that start and finish line.

That alone was worth the medal. So I’m going to consider this my freaking postpartum medal. And I goddamn earned it!

 

 

Filed Under: #GetFit, #MomLife, #SweatPink, 1/2 Marathon, Family Travel, fitness, health, postpartum, running, Travel Adventures, wellness, workout Tagged With: #GetFit, #MomLife, 1/2 Marathon + Running, Family Travel, fitness, health and beauty, postpartum, running, Travel Adventures, wellness, workout

Five Friday Favorites

February 22, 2019 by Rachel 12 Comments

Things have been so busy around here, but I wanted to share a glimpse of 5 things I’m absolutely loving as of late.

1. Truly Madly Guilty by Liane Moriarty

Liane Moriarty is one of my favorite fiction writers. When she first released Big Little Lies (which, it should be noted, is much better than the HBO adaptation) I was hooked on her suspenseful style of writing. This more recent novel is filled with the usual suspense and drama with a parental twist. I highly recommend reading it, especially if you’re already a fan of her work.

 

2. If I’m Being Honest with Katie Crenshaw

This podcast has been a refreshing take on taboo subjects. Each episode is an interview-style talk with someone with a story to tell, whether it be about a dad in prison for crimes against a minor, or being a psychic medium. Basically, super interesting subjects that are rarely discussed. Basically, I’m addicted.

 

3. Ninja Coffee Bar Single-Serve System

Y’all, despite my best efforts, I’ve never been one to brew coffee at home. I’ve had a Keurig, I’ve had a Starbucks Verismo and a traditional coffee maker with a pot. But none of those really did it for me. I was drinking too much coffee to justify the pods of the Keurig and Verismo, but not enough back-to-back coffee to justify the pot (and I despise reheated coffee!).

Last Fall I snagged one of these Ninja Coffee Bar Single-Serve Makers and I fell in love with brewing my coffee at home! It uses just regular ground coffee with a reusable filter. It has an option for different sizes, bold brewing, and iced coffee brewing! Complete with a milk frother. Best invention ever!

 

4. Russian Doll on Netflix

I binge-watched the first season in 24-hours. And I want more! Natasha Lyonne is incredible in everything, but she really knocks this role out of the park.

Stuck in a ‘groundhog-day’ type scenario, she continues to relive (and die) repeatedly on her 35th birthday. She goes on a mission to figure out why and how to stop it while encountering another person going through the same thing.

It’s not as twisted as it sounds, but it’s certainly super interesting. I am already very excited about season 2.

 

5. Weight Watchers

For those of you who have been here a while, you might remember I did WW after Remy was born and had a decent amount of success. Truthfully, the only thing that thwarted my success was getting pregnant again, this time with Mila. So now that I’m 8 months postpartum, I’m finally ready to really step up my game. My body is regulating itself hormonally, Meebs is sleeping a decent amount, and our lives are adjusting as well as is possible.

Last week was my first week of sticking to Weight Watchers and I lost 5.8 pounds! That’s the biggest loss I’ve ever had on the program! Many credits are due to the program, but I also worked my butt off at the gym earning ‘fitness points’ and tracked my ‘food points’ religiously.

I love this program so much because — 1. It doesn’t require weighing in every day, just once a week! and 2. I’m able to still enjoy life and be social! During the last week, I had a glass of wine at night a couple of times, which made it feel like ‘normal’ versus a ‘diet.’

 

Okay, technically this is number 6 and she’s all mine, but I’m definitely loving this kid a lot lately.

Mila has been so fun lately and I just can’t stop staring at her in amazement. She’s nearly crawling, always smiling, and loves to laugh at her brother. She’s such a wonderful addition to our family and I couldn’t be happier to be her Mama. ♥ ♥

What

are you

loving lately!?

Filed Under: #GetFit, #MomLife, #SweatPink, Akron, books, brews + food, children, coffee, fitness, life, lists, live happy, love list, mommyhood, Oh baby!, parenthood Tagged With: #GetFit, #MomLife, #SweatPink, akron, books, brews + food, children, coffee, fitness, life, love list, mommyhood, oh baby, parenthood

Tips For an Active + Healthy Pregnancy with Ajoyo

May 11, 2018 by Rachel 7 Comments

From the moments you find out you’re expecting a new baby, things change. There is so much to consider — keeping the baby healthy, eating right, exercising, maintaining some normalcy, and working through the stages that come with each trimester. It can all be a bit… overwhelming, to say the least.

And, I’ll admit — my previous pregnancies haven’t exactly been the healthiest. But there’s something about age and wisdom and whatnot that really offers some perspective. So I’ve learned a lot in the span of 6+ years (nearly 3 years of which I have spent pregnant).

Here are my tips for maintaining a healthy balance during your pregnancy:

1. Find ways to move comfortably.

For me, this has made a huge difference this time around. I was basically sedentary during my first two pregnancies. This time around I’m still go, go, going with my kids; but I’m also finding time to workout.

Sometimes this just means going for a walk, with or without the kids; with or without a fun place in mind. 

Sometimes it means tackling the household chores instead of sitting down on the couch. 

Sometimes that means getting in some stretches before bed. 

Just make yourself move comfortably. Period.

Which brings me to my next point… 

2. Make exercise fun, not a burden. 

Working in a gym has been a huge blessing, that’s for sure. But for the first trimester of this pregnancy, I just couldn’t work out. I could barely hold food down, so workouts weren’t on the agenda. But when the second trimester hit, I knew I had to get back into the swing of things.

And I enrolled myself in a few classes to hold myself accountable.

Between circuit training classes, kickboxing, teaching cycling classes, and finding a passion for zumba, I’ve been keeping a pretty regular exercise routine ever since.

 

Here’s the thing — it’s definitely NOT pretty. Cycling has gotten a lot more difficult (bending forward at the waist with my belly is starting to hurt a bit), and I’m probably the least coordinated person in my zumba class; but it’s fun and it’s getting me to work out.

And continuing to workout has created a sense of normalcy in my life — when not everything can be controlled, my workouts make me feel… well, not pregnant. Ha!

3. Eat with balance.

My first pregnancy was all ice cream and carbs; my second was whatever I could keep down (mostly toaster strudels); but this third pregnancy is all about finding a healthy balance.

While it would be a complete fabrication to say that I’ve eaten completely healthy this pregnancy, I definitely have eaten intentionally this pregnancy.

What does that mean? Well it means that I’m making myself a smoothie in my Vitamix each morning — it consists of a mix of frozen fruit, frozen vegetables (think kale, spinach, etc), some protein powder, and Ajoyo Almondmilk.

Ajoyo Almondmilk has been a staple in my pregnancy for a few reasons. One of which is because I need to keep my diet as dairy-free as possible. Dairy caused some issues for Remy when I was breastfeeding and I’m trying to avoid that ever becoming an issue this time around by eliminating dairy now.

It also happens to be delicious and sustainable — it’s non-GMO and loaded with nutrients like B12, calcium, and the always needed (especially in pregnancy) protein.

But I haven’t denied myself access to my cravings either. I’ve eaten my fair share of burritos and donuts (#weakness); and I haven’t given up coffee (I. just. can’t.). So intentionally eating has been key.

Want to try Ajoyo? Head here to enter to win a year supply of Ajoyo Almondmilk AND enter my giveaway (using the rafflecopter widget below) to win a month’s worth of Ajoyo Almondmilk right now!

4. Sleep, sleep, sleep. 

One of the most important things i’ve done this pregnancy is to listen to my body. There have been many days where I feel like I could fall asleep at 6pm. And, instead of fighting it, I just listen.

Sure, that means I’m missing out on some other stuff (like dinner, lol); but sleep is essential for remaining healthy during pregnancy. And I’m not ashamed to admit that I’ve also given my 5 year old an iPad to watch Netflix in bed next to me so that I could take an occasional afternoon nap.

Ya know why? A healthy mother is a better mother. Fact.

5. Give yourself grace. 

I say this a lot. I know. But if there’s one thing I’ve truly come to understand as a mother, it’s that grace is an essential part of my day.

I look at my to-do list and add to it daily. I also scratch a few things off here and there, but I’m always going with the flow. The other day I had two more errands to run after running to the DMV. And guess what? The DMV ran extra long — during naptime (Remy’s and mine).

Instead of forcing us all on extra errands, I gave myself (and my to-do list) a healthy dose of grace. The errands can wait.

This is all to say this — know when you’re doing too much and know when it’s time to let some of it go. And, as Elsa (and Remy) would say — Let. It. Go.

a Rafflecopter giveaway
At the end of the day, pregnancy and motherhood are all about this: SURVIVAL. We are all just doing our best to get by and make it out alive. So cheers, Mama! Now go get some sleep!

Disclosure: I received a supply of Ajoyo Almondmilk at no cost to try and review. As always, all opinions herein are my own.

Filed Under: #GetFit, #MomLife, #SweatPink, brews + food, busy mom, children, cooking, fitness, giveaway, health, parenthood, pregnancy, review, sponsor, workout Tagged With: #GetFit, #MomLife, #SweatPink, being a mom, brews + food, busy mom, cooking, fitness, giveaway, health, parenthood, pregnancy, review, sponsor, workout

Halfway There! // Baby Number 3, 20 weeks

February 1, 2018 by Rachel 14 Comments

Wait, didn’t I just make our pregnancy announcement for Baby Number 3!? Sure as heck feels that way! But here we are, at 20 weeks and 5 days already.

And you know what that means?! It means that we finally had our 20 week anatomy ultrasound! Funny enough, the day leading up to the appointment was a complete disaster. I’ve had a nasty sinus infection for days and both kids were losing their minds (AKA – it was naptime). Oh, and Chad couldn’t make it from work, so I was flying solo.

But all of the crazy was washed away when I finally laid eyes on the teeny human who’s been kicking me from the inside!

If I’m being honest, for the first time this whole pregnancy, it finally felt really real. Like, I finally put a ‘face’ to this pregnancy. Does that even make sense!?

Well here’s what else is going on this pregnancy:

Nausea / Morning Sickness. 

Still frequent. It sucks. But it’s hit or miss, which I’m not certain is a good thing because it can take me down out of nowhere.

Cravings.

Still protein-packed foods like beans, beef, lentils, etc. Oh, and fish sandwiches. And chili. So odd, I know. Oooh! And avocados.

Aversions. 

Grilled chicken still. I think the thought of poultry just grosses me out, but when I eat one of Ari’s nuggets from Chick-fil-A, I’m like “eh, this isn’t bad at all.” Other than that, I’m mostly alright with food. I’m not overly hungry, but I’m also not starving myself.

Working out.

I’m not going to lie, this is pretty hit or miss; but it’s still more than I worked out with my other two pregnancies. I am still teaching cycling and still coaching gymnastics at the YMCA, but I’m also registered to take a bunch of fitness classes. My biggest struggle is getting to them because they are mostly in the evenings and I’m always wiped out by 6pm.

But chasing two kids around (and even MORE kids when I’m at work — sometimes 10 at a time!) is definitely keeping me active!

Exhaustion.

I. am. so. TIRED. I recently told someone that I totally underestimated how exhausting pregnancy is when you’re in your 30s and chasing around two kids under 5.

I totally underestimated how exhausting pregnancy is when you're in your 30s and chasing around two kids under 5. Click To Tweet

Guys, it’s EXHAUSTING. I’m so tired and I know there’s no end in sight (thanks to a soon-to-be earthside crying baby). I’m just kissing my sanity goodbye. Well, what’s left of it anyway.

Gender reveal?

Well I was team “green” for the first 20 weeks, but now I kind of want to know. I had the ultrasound technician write it in an envelope and so this will be “To be determined/discussed.” 🙂

 

Overall, it’s just really real now. I’ve always been happy, but now I’m really and truly excited! 

Filed Under: #GetFit, #MomLife, babies, busy mom, children, family, life with a toddler, mommyhood, Oh baby!, parenthood, pregnancy, workout Tagged With: #GetFit, #MomLife, babies, being a mom, busy mom, children, family, health, life with a toddler, motherhood, oh baby, parenthood, pregnancy, workout

End of Summer Health + Fitness Update | and a BIG announcement!

August 31, 2017 by Rachel 18 Comments

Guys, I am proud to say that I didn’t let the hustle and bustle of Summer get me off track with my health and fitness journey. Wooo hooo!

Weight Watchers Update  //

I’m at my lowest weight since Remy was born. Not my goal weight, but significantly closer. I’m down 30.5 pounds since I started WW last November. It’s a good feeling and I’ve been working my booty off to achieve it.

Have you ever seen a salad more beautiful?! I’m having serious vacation sadness today — especially in regards to food! . This BL(fried green)T salad was delicious. Can someone please teleport me back to Hilton Head?!? Cause I’m not about that drive… ?? . . . . . . . . . . . . . #clevelandblogger #clevelandbloggers #imsobloggingthis #ohioblogger #travelblogger #hiltonheadisland #eatlocal #hiltonheadeats #eatcolorfully #eatcolorfulfood #southerneats #documentyourdays #explorehiltonhead #localeats

A post shared by Rachel L (@itsahero) on Aug 29, 2017 at 5:07pm PDT

I know I’ve said it before, but I’ll say it again — I love that with WW I can still enjoy things like donuts because I’m not ‘counting calories.’ I mean, I’m not eating donuts everyday; but, gosh darnit, I’ll eat a donut every so often if I want to! 🙂

So we tried @duckdonuts for the first time today. And they were warm, and gooey, and AMAZING! ? Calories don’t count on vacation, right?? ?? . . . . . . . . . . . #hiltonhead #hiltonheadisland #imsobloggingthis #documentyourdays #clevelandbloggers #ilovedonuts #donutseveryday #vacationeats #eatlocal #travelblogger #ohioblogger

A post shared by Rachel L (@itsahero) on Aug 22, 2017 at 5:03pm PDT

Oh, and HUGE shoutout to Pink Blush for making me feel gorgeous in this amazing dress!

Favorite new dress alert! ❤️ The amount of compliments I receive when I wear a dress from @shoppinkblush is insane! Not only that, but their clothes are SO comfortable! . Unrelated: This photo is from a (rare) date night at @annieoskitchen. We just had to document a night away from the kids! ? . . . . . . . . #ad #clevelandblogger #clevelandbloggers #shoppinkblush #imsobloggingthis #thatsdarling #joyfulmamas #myhonestmotherhood #prettyinpinkblush #pinkblush #motherhoodsimplified #documentyourdays #travelblogger

A post shared by Rachel L (@itsahero) on Aug 27, 2017 at 4:41pm PDT

Workouts  //

I’ve consistently been working out (and earning those WW Fit Points!). I’m a little sad to say my workouts have consisted of very few runs. I just… I just… haven’t been feeling it. Especially not in the crazy heat.

When I did run this Summer, it was with the running group MRTT (or, Moms Run This Town). I have to admit, it’s way easier to get motivated — especially to run — when I run with this awesome group of ladies!

But I’ve been doing a LOT of cycling and kickboxing to ‘switch it up.’ And I’m noticing I’m getting SO much stronger and it’s absolutely helping me build back my endurance.

Made it to my first ever Yoga On Tap at @hihobrewingco with @balanceandbrews! It was the perfect morning flow to help close out the weekend! . . . . . . #akronohio #ohioblogger #ohiolove #imsobloggingthis #yogaeverydamnday #beeryogi #documentyourdays #hihobrewingco #travelblogger #ohiogram #akronlife #akrongram #exploreakron #summitpeeks #summitbrewpath #breweryfun #sweatpink

A post shared by Rachel L (@itsahero) on Jul 23, 2017 at 3:57pm PDT

In addition, I’ve hit up several yoga classes. I have to admit, I’ve been really missing yoga. When I’m on my mat, I’m in the zone. I feel strong and confident and powerful. And then I’ll go weeks without a yoga class for no reason other than it hasn’t really fit into my schedule. Bummer, bro.

Coaching Gymnastics  //

So I’m definitely not tumbling. Ha! But stretching and conditioning with these girls is making a noticeable difference in my core strength and flexibility. It’s been nice to build relationships and workout with these young gymnasts — and we both are building confidence in ourselves! Win-win!

PS. If you’re local to Akron and are looking to enroll your child in gymnastics, email me and I’ll let you know which classes I’m teaching! 🙂 

A BIG Cycling Update  //

I’m really excited to share this with you! My love of cycling has grown tremendously over the last year. And I’m happy to say that in October I’m going to get certified as an indoor cycling instructor!

I owe it to my incredible coworkers at the YMCA for helping me to pursue this dream of getting certified! And helping me to get put onto the Fall schedule for our cycling classes at the Riverfront YMCA location!

So yeah. I guess if I was MIA this Summer (both on the blog and IRL) this had something to do with it. I was busy, ya’ll! Busy being a goal-getter! 🙂

How did you do with your health and fitness goals this Summer?!

 

 

Filed Under: #GetFit, #SweatPink, busy mom, fitness, goals, health, running, wellness, workout, yoga Tagged With: #GetFit, #MomLife, #SweatPink, busy mom, fitness, health, wellness, workout, yoga

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