eating for TWO: keeping up my supply + exercise

I couple weeks ago I asked for Q's regarding breastfeeding on my stories and you all delivered! which in turn I have written the longest post EVER.. so stick with me..and if you make it to the end, well then you're a rockstar:)

I've breast fed four different babies in the last four years and all four experiences have been totally different.  

well, except for four simple things::

1.  they all got formula (at some point)

2.  they are all healthy + happy

3.  I felt attached to that stupid pump 24/7.

4.  I ate around the clock.

breastfeeding is HARD WORK.

with the twins I felt like a slave to that pump.  I was working 40-50 hours a week after going back when the twins were just 9 weeks old. I busted my tail to give them all of me when I wasn't present to do so.  I did supplement with formula when they were just a few weeks old because of their size and while waiting for my milk to come in, Jolie more so than Parker. I supplemented with a few ounces of fortified breastmilk after she would nurse until she was about 6 weeks old.

I breast fed Parker and Jolie for 13 months.. by the end of it I was pumping 40 ounces/day while I was at work and then nursing them as much as I could when I was home.  I even lugged my pump to Mexico  when they were 8 months old to keep up with those two while I was away. 

finally at 13 months Parker self weaned after a weekend of pure agony for the both of us- she was DONE with me and not interested in the boob any more letting me know it by screaming in my face for a half hour every time I attempted to feed her.  since I was producing enough for both of the girls to nurse on one side and be satisfied, I went ahead and weaned Jolie as well. nursing and then pumping the other side after Jolie ate brought back nightmares of when the twins were tiny and pumping 8 times a day to build up my supply for the twins.. wasn't going to do that again!

with Baker, life was a little less stressful in regards to work.. less hours + much less stress, but I had two toddlers running around and pumping wasn't something I was able to keep up with very well because they seemed to run like banshees around the house every time I pulled out the pump.  she and I had an amazing 10 months together before she started to really cut teeth and had trouble finding a good latch because her gums we so inflamed.  she would nurse for just 10-15 minutes and my supply tanked.  around that time Jordan and I were headed to Mexico (again) so I weaned her right before we left.  I had enough milk stored up for her to get through to 12 months, supplementing with about 8-10 ounces of formula/day but mixing it in with my stored breastmilk.  

..which brings me to Brady.  I have fallen in love with breastfeeding all over again. big B and I are still in the honeymoon stages and since going back to work I've been able to keep up my supply pretty well.  working in a (baby-friendly) hospital my boss is a huge advocate for me to be able to pump when I need to and as often as I want.  some days are better than others as far as my confidence in providing for Brady goes.  I posted this picture on IG and got a LOAD of support from amazing women and mothers just like me.  same struggles, similar stories.. all walking the same breastfeeding road as me. while I haven't had to supplement with Brady (yet) that day might still come as it did with the girls. he is growing like a weed and already eating more from a bottle than his sisters did at 12 months! so you can imagine my concern on the days that I exclusively breastfeed him like.. are you getting enough??  

eat with balance- the basics for maintenance

occasionally, your calorie or fluid intake can affect milk production.  excessive dieting can reduce milk supply, but sensible dieting is generally not a problem.  I have read that it’s best not to do anything consciously to lose weight until after the second month. this gives your body enough time to successfully establish a healthy milk supply that is less likely to be adversely affected if your caloric intake is restricted. 

breast feeding a singleton baby you need an additional 300-500 calories/day.  

there are no foods that you should avoid simply because you are breastfeeding. it is generally recommended that a nursing mother eat whatever she likes, whenever she likes, in the amounts that she likes and continue to do this unless baby has an obvious reaction to a particular food. when Brady was struggling with reflux in his first few weeks I suggested to cut out milk/dairy from my diet and our pediatrician recommended that I don't simply because if he does have a milk allergy getting the antibodies built up in my milk would allow him to have a lesser chance in maintaining that lactose issue. 

disclaimer:: 

of course, whatever your pediatrician tells you/recommends for you to do.. I would absolutely follow that. 

::boosting my supply::

when I feel like Ive had a dip in my supply I know its time to increase my water intake, decrease my caffeine intake and change the types of food I'm eating.  it is recommended that you do not restrict your food intake below 1500 calories/day.  I'm burning about 2200 calories/day on the days I work out (according to my Fitbit app).  which means I aim for 1800-2000 calories/day to maintain my current weight and keep up with my milk supply.

::my workouts::

I go to bootcamp 3-4 days/week for 60 minutes.  check out my workouts HERE! 

you can check to see if there is a camp gladiator location near you HERE.

I have been loving the group exercise scene and have been working out with CG for a little over a year.

when boosting my calories I try to snack on healthy fats + protein sources from dairy and vegetables/grains. I usually reach for hard boiled eggs, hummus, and peanut butter for something quick and easily accessible!  I LOVE those mini cups of guacamole, hummus, and peanut butter!  its easy to throw one of those in the diaper bag with some crackers or an apple.  I also strive to keep myself hydrated with at least 120 ounces of water/day and some days its easy to do so, and then others is a struggle because I would rather down a Diet Coke at lunch or guzzle more coffee than one should ever consider.  I don't actually drink those things for energy, although these days they are totally appreciated, but more because 1. I am obsessed with carbonation.    I even craved that burn down my throat while I was pregnant.  and 2. I actually really love the taste of coffee.  the darker the better.  my best measure for the amount of water I'm taking in is how many times I'm filling my water bottle every day. I carry around a 40 ounce bottle (this one, in case you're curious!) and try and fill it at least 3-4 times throughout the day.

dietitians recommend women that are attempting to really boost their supply and produce a high fat milk thats healthiest for their baby should consume whole fats themselves.  adding in at least 3 cups of whole milk, whole milk yogurt, and full fat cheese every day will dramatically help in your milk production! you'll also need to make sure you are eating at least 12 ounces of protein and include about 8 ounces of whole grains every day.  

::a typical day of food::

5AM: (pre-workout) 100 calorie granola bar 

6:30AM: 2 slices whole grain toast with 3-4 tablespoons natural peanut butter + 1/2 banana, sliced

OR

1/2 cup rolled oats cooked in 1/2 cup skim milk, 2-3 tablespoons peanut butter

730AM: venti 1/2 caf skinny caramel macchiato 

9AM: SNACK (work out): 2 hard boiled eggs + pepper

10:30AM: SNACK (non workout): skinny pop rice cakes + 2 string cheese sticks

12PM: Starbucks reduced fat turkey bacon sandwich + 2% greek yogurt

OR

organic chicken + quinoa + kale bowl (I buy THIS at Costco) + 3 tablespoons hummus or guacamole 

OR

1/4 c. black bean hummus on double protein english muffin (I buy these!) + boar's head honey maple turkey

OR

grilled turkey + cheese sandwich and tomato soup (I buy this kind!)

2:30-3PM: 2% greek yogurt OR peanut butter + banana toast (same as 6:30AM breakfast above)

decaf iced coffee w skim milk

7:30PM-8PM: grilled chicken + salad OR grilled chicken/steak/salmon, roasted vegetables, mashed potatoes 

OR

cereal (<- ha!)

10PM (occasionally): 2% greek yogurt ( I love 2% FAGE) or bowl of Cheerios 

side note:: 

right now we don't usually eat with the kiddos.  I am an advocate to eat as a family, and we are getting there!  we got into the groove with Parker and Jolie and then eventually with Baker, but still getting the hang of all four of them now.  Baker is out of a highchair and sitting at a booster seat at the table with her sisters, so once Brady gets to the point of sitting in a highchair in the next few months we will be eating as a family again.  right now Jordan and I like to eat together after the kids go down for bed, and even though it seems like its super late to eat a meal, this is worth it for the down time we need to have a conversation:)

I plan to update our family meal plans and share with you all SOON, but for now check out these weekly toddler menu plans and this MEGA list of toddler snack ideas!  I used to write and share those meal plans every single week!  I really need to get back in that habit of sharing those.  it kept me accountable, too!

::making time for the pump::

my supply is also affected by something as simple as adding in a couple of pumping sessions every day.   usually I pump right after I feed Brady for the first time in the morning and then right before I go to bed at night.  usually I will pump about 6 to 8 ounces in the morning and 4-6 ounces before bed.    my supply always seems to be lower in the evening/night and I've read that it 'peaks' about 2 am in the morning- which is why that first pump always produces the most I get throughout the entire day.  I will occasionally get more than the 4-6 ounces in the evening because I've been giving Brady a bottle before bed to make sure he gets a full belly before he goes to sleep for the night.  anything to get him to sleep longer! usually the moment I stick him on the boob before bedtime he passes out and the bottle forces him to stay awake to finish because the flow is much easier.  speaking of bottles.. we are loving the como tomo bottles.  we were introduced to them when Baker was a wee babe and have been using them with Brady and he's doing great!  I think the key to transitioning from bottle to breast with ease is to breastfeed as often as you are able! if you are home/around your baby nurse nurse nurse!  it is also common for the baby to start waking more often at night again after the mother goes back to work (ALL of my kids have done this!) just to cluster feed and be close to mama.. best piece of advice is to let them nurse! don't cut it short at all and allow that bond to remain if you plan to breastfeed long term.

WHEW!  I think that covers the best of it!  you guys are amazing with all your awesome questions. do you have your own tips and tricks for breastfeeding and keeping up your supply?? 

share away!!

photography by b faith photography

leggings + nursing tank c/o

off the shoulder tee

zebra bib c/o

striped romper

camp gladiator | week four

I did it!  I finished my first four weeks of camp gladiator.. and I didn't quit!  I had Britt to motivate me to go every morning because. well she was sitting in my driveway to pick me up at 4:50am and I couldn't just leave her out there.  we made it about 4 days every week mostly to the 5am class, but we hit up the 8am once and honestly I prefer 5am.  get it over with before the rest of the neighborhood wakes and before the blanket of heat covers. 

 I haven't seen my abs before now in years!

my arms and legs have much more definition for sure. and my entire core is just so much stronger!

my stats 

total weight at the end of week 4: 128.8lbs (12pm in the afternoon after breakfast and coffee)

total body water // week one: 71.2lbs >> week four: 74.1lbs

dry lean mass // week one: 25.8 lbs >> week four: 27.1lbs

body fat mass // week one: 27.1 lbs >> week four: 27.6lbs

total lean body mass // week one: 97.0 lbs >> week four: 101.2lbs

skeletal muscle mass // week one: 53.1 lbs >> week four: 55.3lbs

BMI // week one: 19.4 >> week four: 20.2

percent body fat // week one: 21.8% >> week four: 21.4%

4 week goals

increase lean body mass - MET!

gain 3.7 pounds of body fat mass - progressing.  I gained only 0.4lbs. 

gain 6.2 pounds of lean body mass - the greatest progress I made in these last four weeks!  

I gained 4.2 pounds of lean body mass.

which means that the weight I gained (from 124lbs to 128lbs) was basically all lean body mass.

whats even better is that I improved significantly on my fit test from week one to week four.

the first week of camp we did a 'fit test'. basically heres how it went.

10 burpees .. run 100 yards.

8 burpees.. run 100 yards.

6 burpees.. run 100 yards.

4 burpees.. run 100 yards.

2 burpees.. run 100 yards.

cue panic as my coach was instructing us on this glorious task.  

I had never done a burpee in my life.  I couldn't even do a push up or a sit up. 

I did it in 3 minutes and 28 seconds.  I felt like I was going to puke at the end.

week four of camp I improved by almost an entire minute and completed the same fit test in 2 minutes and 40 seconds.  I also felt like I was going to puke at the end.

other things.. I have met a great community of people that are motivating and fun to workout with.  the 5am group is pretty consistent, so its fun to get together and sweat our butts off several times a week for an hour. 

I signed up for my second camp which starts next week . I haven't really workout out anywhere near this capacity since before the twins were born, but I am hooked.  workouts are different everyday- so I am using new muscles and doing new movements which keeps my body guessing but changing for the better.  I am stronger.  I have more endurance.

y'all.. I can do a sit up.  

Jordan tells me how beautiful I am everyday.  regardless of the loose skin on my stomach (which is all but tightened up after these last four weeks!) or those time of the month breakouts across my cheeks or if my hair is four days dirty.

but his encouragement over these last four weeks and affirmations that I am doing good and making big change has been the greatest encouragement of all! 

ALL that being said- I have a couple of free camps to give away because I am a BOLD member.  

shoot me an email if you are interested and I would LOVE to give you details!

camp gladiator's mission:

positively impact the physical fitness and ultimately the lives of as many people as possible.

I would have to agree.

15 easy ideas for post workout nutrition

though some women look at working out as a chore on the “to-do list” and something that wears them out, working out actually can give you more energy throughout the day to chase kids, grocery shop, clean, work or whatever your day consists of.  waking up at 5am to get in my workout is what works for me right now.. some days I absolutely hit a brick wall around 10am, and I can always tell why thats the case.. 

working out causes muscle breakdown and thus you have to be diligent with your nutrition to help repair the muscle so you get stronger and don’t feel beat all day.

if I'm not keeping up with what I'm eating, how much I'm eating, and when I'm eating it.. I can really tell a difference!

ideally, you need to eat within the 45 minutes after a workout to start the recovery process.  most of the time I am absolutely not interested in food post workout, so I get in a quick snack instead of meal.  

a good post-workout snack or meal consists of carbohydrate (grain, fruit, honey, etc.), protein (milk, yogurt, egg, lean meat) and little to no fat.  

fat slows down digestion so you don’t want to load up on it immediately post-workout as that delays how fast everything digests and thus how fast you start the recovery process.  if you are having a meal with some fat it’s fine, but keep it a small amount.  if you are just grabbing a post-workout snack, then try to keep it to just carbs and protein.  

five post-workout snacks 

(eat right after you workout)

6 oz low-fat Greek yogurt with 1 Tbs. honey and ½ - 1 cup berries

8-12 oz low-fat chocolate milk

8-12 oz low-fat milk and a fruit

Smoothie with low-fat milk, ½ cup Greek yogurt and 1 cup fruit

Running out the door: Energy/protein bar with 10-20 grams of protein and at least 20 grams of carbohydrates

five easy post-workout breakfast meals

(eat right after you workout or follow your snack an hour or two later)

bacon + eggs: 1 egg, 2-3 slices turkey bacon, 1 slice whole wheat toast with 100% fruit jam OR 1 cup fruit, 8 oz low-fat milk
make it light: 1 slice whole wheat toast with 1 Tbs. peanut butter and a sliced banana with 6 oz low-fat Greek yogurt
drive thru delight: whole wheat English muffin with 1 egg, 1 slice 2% cheese, 1 slice turkey and a fruit
the continental breakfast: ½ cup oatmeal (or an instant oatmeal packet) with 1 Tbs. honey and ½ cup berries, 2 links turkey or chicken sausage and 8 oz low-fat milk
running out the door: 2 low-fat string cheeses, whole grain granola bar and a fruit

five easy lunch + dinner post-workout meals 

(for those that workout later in the day!) 

stack it up: sandwich on 100% whole wheat bread with 2 oz lean meat, 1 slice low-fat cheese and veggies paired with 1 cup chopped fruit
a balanced plate: 3-4 oz lean protein (chicken, beef, fish, turkey), 1 cup carbohydrate (sweet potato, potato, brown rice, quinoa, couscous, pasta, fruit, etc.) and 1-2 cups veggies
easy peasy: 2 oz turkey/ham rolled up with 2 slices low-fat cheese, fresh spinach and sliced veggies of choice and 2 Tbs. hummus paired with 15 whole grain crackers
no meat? no problem! whole wheat tortilla with ½ cup black beans, 1.5 oz low-fat cheese, ½ cup quinoa, ¼ large avocado paired with 6 oz low-fat Greek yogurt with ¼ cup berries
running out the door: P3 protein pack (in deli section of store) paired with a banana, 2 Baby Bell cheese rounds and a baggie of baby carrots

HUGE thank you to my dear friend and Dallas Cowboys sports dietitian, Amy Goodson, MS, RD, CSSD, LD for helping me put these easy meals together!  

camp gladiator | week one

via

well. 

it hurts to walk.

it hurts to bend over.

it hurts to laugh.

.. roll over.

..breathe.

basically it hurts to live right now.  

week one of camp gladiator and I'm so motivated to keep going and push through the p a i n of my sore muscles!  I'm doing the total transformation program, which not only includes the daily work outs but also 'InBody' testing.  I went in for the test last week and it basically gave me the goals I needed to work towards for the next four weeks!  I was also WAY impressed with how accurate my FitBit was in calculating my basal metabolic rate (basically, the amount of calories I need to keep my body healthfully working). 

I am sharing all this as a way to keep myself accountable.. basically force myself into getting fit and keeping up with these workouts at least to the end of Camp at 4 weeks.  I didn't get into this with the idea to lose weight or feel like I need to be thinner, but really with the mentality that I want to get FIT.  tone.  gain muscle.  and for the love of Pete, y'all.  I want to bring my abs back to their original pre-baby state.  I never really started back to exercising regularly after the twins were born, and then in my second pregnancy with Baker I was as big and stretched out as I was with the twins.  we've been walking about 4-6 miles in the evenings most days of the week over the last 3 months, and I've noticed a huge change in the 'pooch',  but I'm looking to gain muscle now.

here are my stats at the start of Camp.

Week ONE

total weight: 124.1lbs (11am in the morning after breakfast and coffee)

total body water: 71.2lbs

dry lean mass: 25.8 lbs

body fat mass: 27.1 lbs

total lean body mass: 97.0 lbs

skeletal muscle mass: 53.1 lbs

BMI: 19.4 

21.8% body fat

based on all these stats, I need about 1321 calories/day without working out.  on the days I work out (which I'm shooting for 4-5 days a week) I'll add about 500-600 calories to that number.

SO- where do I want to be at the end of 4 weeks?

4 week goals

increase lean body mass 

gain 3.7 pounds of body fat mass

gain 6.2 pounds of lean body mass

there you have it.  I will say that I am LOVING camp gladiator so far!  working out with a great group of people (men and women) at 5am has been just so much fun!  more fun than one would expect.. there are other camps I can attend, but the 5am is the most feasible for my schedule right now:)  

I earn points for ever day I 'check in' and also for having my friends sign up!  these points go towards other camps and camp gladiator gear (like workout mats and t-shirts) so if you decide you want to try it, you can use my email (ambermariemassey@gmail.com) to let them know where you heard about it- thats my own little plug for CG.  I'm at the end of week one and really impressed already with how easy it is to get up and get going and how good I feel after workout- even if I want to puke in the middle of it!  

camp gladiator has no idea who I am- I'm just really excited about the workout journey I've started.  Its been awhile, and it feels good to be back into being more active.