Working Out During a Visit from Aunt Flo

At one point or another, we’ve probably all had that unwelcome house guest. You know, that person that comes for just “just a few days” and end up stays for what seems like forever. At first, we don’t mind so much, and then it just starts to get inconvenient. Uncomfortable. Maybe even a tad awkward. And for half the world’s population, that unwelcome guest comes every.single.month.

Hello, Aunt Flo. How nice it is to see you again. *cough*

Workouts + a Visit from Aunt Flo

Let’s be honest, for those first few days of Aunt Flo’s visit, the last thing we want to do is workout. We’re tired, we’re achy, we’re bloated. And as my one of besties says, we’re “bleeding like a stuck pig.”

Yuck.

But we’re women. We suck it up and power on anyways. We’re strong and aren’t going to let a little extra discomfort/mess/awkwardness stop us. Yet, it’s not exactly easy to workout while Shark Week is going on below. However, there are some things we can do to at least make it a little more comfortable.

WORKING OUT ACTUALLY HELPS SYMPTOMS
This one actually blew my brains a little bit. Turns out, increased movement and activity during periods helps relieve cramping, aches, and can even reduce heavy flows. Sweating causes you to shed water, which can help with bloating. And let’s not forget those mood-enhancing endorphins; always a plus when we feel like biting everyone’s head off.

FIND THE “TOOLS” THAT ARE RIGHT FOR YOU
Personally, those extra-duty tampons work well for me and I barely notice them, especially when using the special active style. However, some of my friends are more sensitive and have to use pads. If you do go with pads, spring for the wider style that can handle the increased movement. No matter what you use, tampon, pads, menstrual cup, just make sure it’s fresh and ready to go.

SWITCH UP FOR A DIFFERENT WORKOUT OR TRY MODIFIED
Without fail, I have to to skip or modify the first day. I feel like doing absolutely nothing and can barely walk two steps without having to *ahem* visit the ladies room. Instead of a full workout of burpees and beast mode, I practice PiYo’s modified yoga poses or do some simple walking/stroller gliding. If you can manage the more intense workouts, great! But if you need to switch to low-impact, fine. Pay attention to what your body is telling you and if you can only manage 1/2 a workout because it is begging for rest, do it. Just stay on track. Meanwhile, for the rest of the week, switch out from P90X to PiYo or at least try to the modified and see if that’s more comfortable for you.

DRINK EXTRA WATER
During their period, women lose extra fluids which can lead to feel listless and light-headed. Increase your water consumption by at least 10-20% and be careful when moving or standing up quickly.

CHOOSE THE RIGHT GEAR
This may be Aunt Flo 101, but choose your clothing wisely. Dark, loose fitting pants and shorts tend to be best as they hid any “leaks” and boycuts and high-cuts are better choices then the lacies when it comes to panties.

REALIZE THAT PERIOD = POWER
As irony would have it, during the period week of period your levels of the estrogen and progesterone are at their lowest, which means increased sense of power, lower core body temperature, higher pain tolerance, and faster recovery. If you can combat the icky, low energy feeling, the you can actually experience better results from your workouts.

Shark Week, a visit from Aunt Flo, “that time of the month” – regardless of what you call it, with just a few smart changes you can keep up with your workouts, make progress, and deserve that extra bit of chocolate that’s pretty much mandatory.

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#TeamChicFit Kelli France: Sugar Free BBQ Sauce

Today we have a guest post in the form of an awesome recipe from none other than MY coach the awesome Kelli France.

SUGAR-FREE BBQ SAUCE

3/4 cup tomato sauce
1/3 cup pure maple syrup
1/2 tsp dijon mustard
1/2 tsp chili powder
1/2 tsp chili powder
2 garlic cloves, minced

1. Combine all ingredients in a small pot over medium heat.

2. Bring to a boil, then turn the heat down to low and simmer for 5-10 mins.

3. Use the sauce immediately or store in a jar in the fridge for 1-2 weeks

Crustless Spinach and Turkey Bacon Quiche

A lighter version of a brunch favorite, this quiche is packed with turkey bacon, spinach, mushrooms, onions, and topped with cheese. Serve with fruit on the side for a protein-packed breakfast or pair with a mixed greens salad for a filling dinner.

Light Crustless Spinach and Turkey Bacon Quiche

This is my favorite way to have quiche. Now, I love a flaky, buttery crust as much as the next southern gal, but when it comes to quiche, I find myself really preferring crustless. The problem is that without the crust it’s easy to veer into the egg casserole category. But with generous fillings and the right egg consistency, all it takes is baking it in the same pie dish (sans crust) to give that classic quiche look and feel. For fillings, you can’t go wrong with mushrooms and onions, especially when combined with turkey bacon and spinach.

Light Crustless Spinach and Turkey Bacon Quiche 2

 The thing I really love about quiches (besides the whole breakfast for dinner thing) is that they can be so customized. Pretty much anything you can order in an omelette can be made into a quiche, and then some! Bell peppers, asparagus, even Denver-style, broccoli, steak, artichokes, you name it.

For the light version, substitute greek yogurt or low fat milk, and cut down/out the cheese. Of course, I’m one to keep the cheese and do 10 extra sit-ups instead.

For breakfast or brunch, pair with fresh fruit or something sweet, like french toast. For dinner, pair with a mixed greens salad.

Crustless Spinach and Turkey Bacon Quiche
Serves 6
Prep Time     15 min    |      Cook Time     50 min       |       Total Time      1 hr 5 min 
Ingredients
  1. 8 eggs
  2. 1 cup of milk or greek yogurt for light version
  3. 1/2 onion, chopped
  4. 8 oz fresh mushrooms, sliced
  5. 4-6 slices of turkey bacon, chopped
  6. 2 cups packed fresh spinach
  7. 1/3 cup grated parmesan cheese
  8. 1 cup shredded cheese, any kind (leave out or reduce for light version)
  9. 1/2 tsp nutmeg
  10. 1/2 tsp parsley
  11. salt & pepper, to taste
Instructions
  1. 1. Preheat the oven to 325F. While oven is warming up, chop and slice the vegetables and turkey bacon.
  2. 2. Put a little olive or canola oil to a skillet and add the mushrooms, onions, and turkey bacon. Sauté for 7-8 minutes, or until onions are translucent and bacon cooked through.
  3. 3. Break the eggs into a bowl and add the milk (can also substitute greek yogurt). Add the paprika, parsley, and salt and pepper to taste.
  4. 4. Spray a piepan or casserole dish with non-stick spray and put onion mixture on bottom. Tear spinach into small pieces and add on top. Stir in all of the parmesan cheese and 3/4 cup of the shredded cheese.
  5. 5. Pour the egg mixture onto everything, making sure it is spread evenly and all layers are saturated. Sprinkle remaining cheese on top.
  6. 6. Place in the pre-heated oven and bake for 50 minutes at 325F until the eggs are set and no longer jiggly. If not done after 50 minutes, bake for an additional five minutes. Remove from the oven and allow to rest for 10 minutes before serving.
Notes
  1. – Quiche makes great leftovers and can be stored in the fridge for up to four days.
  2. – If freezing, use a disposable pie pan and bake for only 40 minutes before removing, allowing to cool, and freezing. To cook, allow to thaw overnight and bake at 350F until done (approx. 20-30 minutes). Keeps up to 2 months in the freezer.
  3. – Whole milk is preferred for the creamy texture it gives. Can also use 1/2 milk and 1/2 sour cream or heavy cream.
  4. – This quiche is designed to be fluffier. For a denser quiche, reduce to 3/4 cup of milk
Calories     231    |      Protein     18g       |       Carbs      5g