It only took me 6 months but learning how to take care of a baby is quite a steep learning curve, at least for me it has been. There are some women who are just very natural and slip right into the mother role but for me quite frankly it’s been a bit difficult at times. I’m not sure if it’s because we’re far from family as it’s just the two of us in California or if because I just happen to find it more difficult than other women. Either way, I’m finding my groove and definitely feeling more of myself except only with the most adorable plus one. And of course as well all know, Coach Kozak is a superstar father and such a supportive husband….duh! 🙂

Little Miss Alessandra is 6 months old as of December 3 and is currently 26 inches, 17lbs 1.5oz of pure energy and joy. She was quietly born at home after 7 quick hours of labor and weighed in at 6lbs 7oz. As of late she loves sleeping on her tummy, rolling across the floor/bed, going on walks, and watching her parents workout! She’s already mastered a plane ride home to Texas to meet cousins, aunts, uncles, and one of her remaining great grandmothers. We’ll be venturing to Michigan soon to do the same with Joshua’s family. She also loves when we sing to her, bath time, exploring new solid foods, and going to bed at 6:30PM. Don’t mind me as I’ll just be uploading a few pics to this post that have nothing to do with the content, just wanting to share a few of the babes. 😉

I’ve found a wonderful group of women in the form of a support group here in the Bay Area at Blossom Birth Services and have met some fantastic women. As a new mother, their support has been invaluable to me and it’s so great to meet women going through the exact same thing as you. I’d even go far to say it is A MUST.

Ale (pronounced Ah-lay) as we call her is currently at home with Coach Kozak as I quietly sit at a coffee shop writing this blog. This is the first time I’ve stepped out really without her since she’s refused to take a bottle. Thank goodness for starting solids! Being here alone feels strange yet amazing all at once. I will definitely try my darndest to make this a weekly update with baby, Coach Kozak, and recipe news.

Coach Kozak as we all now has taken a step back from HASfit for now to focus all of his energies into Track My Fitness and I am enjoying my maternity leave from HASfit but I’m hoping to ramp things up again. In all honesty it’s all about me finding the time to write and post these posts. I don’t have a nanny (yet) nor do I have any extra pair of arms in the form of family other than Coach so I hope to start some interviewing for nannies after the first of the year.

SO! As far as my eating has gone post baby, I watch what I eat but have really embraced flexible dieting. I started working out at 3 weeks post partum (very lightly) and as soon as I got the all clear at my 6 week appt, I turned up the volume on my workouts. I had a tiny tear which did not require any stitches nor did I or have I experienced any lingering pain.

I’ve also never had any issues with my milk supply and in fact I had oversupply issues which made breastfeeding difficult in the beginning. Since I’m working out at full force again, I stay super hydrated through out the day and track my food intake just to ensure that I’m eating enough to keep my supply up. I make sure still to have protein at every meal/snack, take in complex carbs and tons of healthy fats. I’m about 3 pounds away from my pre baby weight and now can fit back into my pre baby jeans. It took me about 4 1/2 to 5 months to do so but I did it at my pace. Trust, I had and still have many delicious burgers, burritos, and wine in between but I feel as though I’ve been able to balance the good with the bad at this point. We all know I have a sweet tooth too! Share desserts or order mini ones is my advice. I also have a pretty good low carb/high fat cookie recipe I’ve been loving lately as well and you know I’m going to share it with you. I also have been a BIG fan of Swerve Sweetener  and it really helps cut out the unnecessary crash and calories from sugar so I can eat my desserts without worrying too much about packing on the pounds.

Working out has really been my release and my dedicated me time since the beginning; which is crucial for new mothers. Taking time for yourself to do something you enjoy doing is a definite MUST. If it’s good for mommy, it’s good for baby as well as daddy and really anyone else you share your home with. If there’s anything I learned from support group it is to take care of yourself and don’t be afraid to do so!

The post HASfit Baby 6 Month Update…FINALLY! appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

I realize that it’s been a long time since I’ve updated you guys on the progress of my workouts, diet, and the general happenings in the Kozak household and there’s good reason for that. We’ve recently made a cross-country move to California, I was trying to squeeze in as much family time as possible, and I was also gearing up for my baby shower ALL occurring at the end of March. I’m extremely close to my family and being hormonal as well as leaving your family behind can make for an emotional time for a pregnant lady.

Anyhow, all is well now, we’re settled in our new digs and I’m definitely getting used to my new state. We’re just south of San Francisco now and I must say…the weather is not terrible. 🙂

I’m now a happy and healthy 35 weeks into my pregnancy, continuing my exercise routines albeit they’ve definitely slowed down, and have found a new wonderful midwife here in California.

I’m also currently doing a home study Hypnobabies Course that’s teaching me self hypnosis techniques to manage pain or “pressure waves” as they’re referred to as I’m planning an intervention free birth. I’ve also been reading great books such as Birthing From Within and Guide to Childbirth which have definitely given me a whole new perspective on the wonderful things a woman’s body is capable of when she’s allowed to birth freely and naturally….so very un-American haha!

Aside from how my time has been occupied these days (nesting, reading, studying, organizing the baby’s room) I’ve been meaning to share a few recipes with you guys specifically pertaining to CAKES!

Being the health nut that I am as well as a way for me to show love to the ladies in my life, I decided to bake my own baby shower cakes. I’ve mentioned it before but we have issues of Alzheimer’s, (pre)diabetes, high blood pressure, obesity, and just general sugar addiction in my family. My baby shower was on a Sunday and I started the baking preparations on Wednesday! I’ll share with you how I did it and a timeline breakdown. Cakes are resilient and can easily be made days ahead of time. Don’t try to do everything the night before or you will go CRAZY! These cakes serve about 40 people. **Note-if stored in refrigerator, make sure they’re covered and/or in an air tight container to prevent drying out.

Wednesday: STRAWBERRY BUTTERCREAM FROSTING
1 cup chopped fresh strawberries
1 lb bag of Swerve All Natural Sweetener Confectioners Style
2 sticks of softened grass fed butter
1 tsp vanilla

Preparation: I took my butter out of the refrigerator before going to bed and the next morning it was nice and soft. Take your cup of chopped strawberries and place in a food processor. Blend until a puree consistency is formed.

With a hand mixer or stand up mixer, whip the three sticks of softened butter until well combined and slowly add in the strawberry puree. Once the butter and puree are mixed in, slowly add in the confectioner’s sugar. I broke this process up into 1/4’s because the powdered sweetener will cause a cloud of sugar if dumped in too quickly! TAKE YOUR TIME.

Once all of the confectioner’s sweetener is mixed in well you can lastly add the vanilla extract.

When done mixing the frosting, I placed it in a storage container and placed it in my refrigerator. Simply allow it to fully soften (overnight) if you plan to frost a cake at a later date or you can frost immediately. This frosted a double layer 9″ cake or will do 24 cupcakes.

Thursday: ALMOND LAYER CAKE
1 1/2 Swerve Sweetener (Granulated) **you can also use regular coconut sugar or any other alternative that measures like sugar**
1 1/3 cup room temperature grass fed butter
4 cups almond flour (I bought a bag of this almond flour from Costco! *one bag is $21.99 in store*)
1 cup coconut flour
1 tsp salt
1 1/2 tbsp baking powder
8 eggs at room temp
1 cup milk (I used Flaxmilk)
2 tbsp vanilla extract
1/4 tsp almond extract
1 cup strawberry preserves (I bought a jar of good sugar-free (sweetened with erythritol) preserves from my local health market)

Preparation: preheat oven to 350F.

Prep 2 round 8″ or 9″ cake pans with parchment rounds and nice coating of butter.

Begin by creaming butter and sugar with hand mixer or stand mixer. Once combined and fluffy, add milk, vanilla, and almond extract at a low-speed, until it is wet and combined. Add in the eggs, a few at a time, and let it slowly mix.

Combine all dry ingredients together.

Add dry ingredients into wet ingredients until batter is formed.

Pour the batter evenly into the 2 cake pans, and bake for about 35 minutes or so. Watch carefully as nuts burn quickly.

Let them cool for a bit before loosening edges from pans and inverting onto cooling racks. These cakes are best served the day after as the flavors have had the opportunity to marry together.

Once my cakes were completely cooled, I wrapped them separately (and tightly) in plastic wrap and let them sit at room temperature until Saturday, a day before my shower. If you have room, you can also place them in your refrigerator (tightly wrapped). Once I was ready to frost (Saturday night), I liberally applied the strawberry preserves between the two layers and then went to town on the cake with the strawberry butter cream frosting and placed the cake in the refrigerator until just before the shower.

Thursday: BASIC CHOCOLATE BUTTERCREAM FROSTING:
2 sticks softened grass fed butter
3/4 cup cacao powder (I used Navita’s Naturals Cacao Powder)
1lb bag of Swerve Sweetener (Confectioner’s Style)
1/4 cup milk ( I used flax milk)
1 teaspoon vanilla extract

PREPARATION: Add cocao to a large bowl or bowl of stand mixer. Whisk through to remove any lumps.

Cream together butter and cocao powder until well-combined.

Add sugar and milk to cocoa mixture by adding 1 cup of sugar followed by about a tablespoon of milk. After each addition has been combined, turn mixer onto a high speed for about a minute.

Repeat until all sugar and milk have been added.

Add vanilla extract  and combine well.

If frosting appears too dry, add more milk, a tablespoon at a time until it reaches the right consistency. Again, I placed the frosting in a storage container and placed it in my refrigerator. Simply allow it to fully soften (overnight) if you plan to frost a cake at a later date or you can frost immediately. This frosted a double layer 9″ cake or will do 24 cupcakes.

Friday: DARK CHOCOLATE CAKE & CHOCOLATE WHIPPED CREAM FILLING
For the CAKE:
2 cups almond flour
1 cup arrowroot powder
1/2 cup coconut flour
2 teaspoon baking soda
1 teaspoon salt
1 cup cocoa powder
1 1/2 cup maple syrup
1/2 cup softened butter (plus more for greasing pans)
8 eggs room temperature
1 tbsp vanilla extract

Preparation: Preheat your oven to 350.
Grease and line 2 8″ or 9″ round pans and line the bottoms with parchment paper.
Combine the dry ingredients into a medium sized bowl
In a small separate bowl, whisk the eggs and add the melted coconut oil, maple syrup, and vanilla. Stir to combine and add to the dry ingredients.
Beat until well combined by hand, and pour into the prepared pans.
Bake for 20-25 minutes
Again, wait until completely cooled before removing from the pans and wrapping them with plastic wrap if you’re making these cakes ahead of time. These can also be stored at room temperature or in your refrigerator.

WHIPPED FILLING:
3/4 cup heavy cream
1/4 cup chocolate chips (I used Enjoy Life mini Chocolate chips because they’re gluten and soy free)
1 teaspoon vanilla

Preparation: Melt the chocolate chips in a double boiler over simmering water.
Beat your cream until it’s fairly stiff. (Either by hand mixer or stand mixer)
Add in the melted chocolate and give it another quick whip, and scrape down the sides of the bowl so it’s mixed in well.

I stored the chocolate fluff in an old yogurt container in the refrigerator and liberally applied it in between the chocolate cake layers right before I frosted them!

My shower went off without a hitch and I simply purchased Baby’s Breath to place around the cakes for decoration.

Everybody loved the cakes and were shocked to find out they were refined sugar free! My aunt even asked me for the chocolate cake recipe for a chocolate loving friend and my mother took a huge slab of strawberry cake for dessert over the next few days. 🙂 Overall, I had an emotional yet wonderful day with the 40 best ladies in my life. I can only hope to be half the mother as all of the strong and influential women in my family!

The post Bump Update + Baby Shower Cake Recipes appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

We’re still settling on a name but we probably won’t reveal what it is until she’s here. We keep going back and forth on a family name because Coach is sentimental that way. As for me, I’m a little more stubborn and like what I like (the Latina in me) but marriage is all about compromise so he’ll probably get his way. 🙂

Now, speaking of grapefruit, I wanted to keep you all updated with how my pregnancy diet has been these past few months. I’m well into the thick of my second trimester and as we all know from my first trimester, I was living on a high carb diet because that’s all I could stomach. I’m happy to report that my diet is much more balanced much like it was pre pregnancy and as of now, I’m not having any crazy cravings. Thank goodness!

I really try my best to stick to whole foods at all times with exception of my occasional treats. Here is how my typical day is broken down as far as food consumption:

Breakfast:
Oatmeal with 1/2 scoop of Vega protein powder usually topped with 1/2 cup full fat Greek yogurt, walnuts/raw pumpkin seeds & sliced banana OR Two eggs, a turkey sausage patty, and a slice of toast OR PANCAKES!

Snack:
Slice of Ezekiel bread, 2 tablespoons mashed avocado, 2 tablespoons cottage cheese OR an apple with 2 tablespoons of almond butter

Lunch:
Tuna salad using light tuna in water with Nut-Thin brown rice crackers, assorted veggies (carrots, cucumbers, celery, squash) and 2 tablespoons hummus & an orange OR an opened faced chicken sandwich with spinach, slice of cheddar cheese, mustard, a pickle, all the veggies previously mentioned as well as a piece of fruit of some kind (apple, orange, half a grapefruit).

PreWorkout Snack:
1/2 banana drizzled with almond butter (yes, I have an almond butter addiction)

Post Workout Recovery: (if it was an intense workout)
Always a protein smoothie of some kind. My favorite these days:
1 1/2 cup water or milk
1/2 a banana
1/2 scoop of protein powder
1/4 cup full fat Greek yogurt
1 tbsp of almond butter
dash of cinnamon
2-3 ice cubes

Dinner:
Sometimes enchiladas, sometimes lasagna, sometimes sweet potato slider night, or it’s spaghetti squash with my version of chicken Parmesan. Just depends on what kind of mood I’m in.

Dessert:
Discovered & currently obsessed with TruWhip to which I now add on top of my chocolate chip cookies that I now find myself making weekly.  Or I am adding whipped cream to my Arctic Zero ice cream of which it’s never too cold for. For my post dinner sweet treat I try my best to stick to the serving size.

I believe in balance and don’t get me wrong, some days coach and I will have lunch or dinner at our favorite Greek place, have a Friday night pizza party (I stick to two slices), or share a huge slice of coconut cheesecake. Good example, this past Friday was pizza night and the following day I had a half order (6) of chicken fajita nachos with my parents the following day. Having those few treats once or twice a week is good for the soul. However the majority of the time, we eat breakfast, lunch, and dinner at home most if not all days of the week.

I’ve given up non fat yogurt for full fat, I love avocados (even in smoothies), chomp on seeds & nuts, aim for 2-3 servings of veggies a day as well as fruit, and love getting my carbs in the form of Ezekiel bread, whole wheat tortillas, oats, and sweet potatoes. I’ve found that my body functions best when 35-40% of my daily calories come from carbs, 25-30% from proteins, and the rest from high quality fats such as my walnuts, avos, and coconut/olive oil. I rely on my food diary to ensure that baby is getting everything she needs to grow healthy and strong.

Of course my workouts are still coming in at 4-5 times a week and are a mix of HIIT, strength training to include some Olympic lifting, suspension training, and yoga/pilates. Which reminds me, I’m in need of new workout gear, I’m sure nobody wants a flash of my baby belly at the gym. My top is so tight it’s a tad embarrassing, lol.

I’m up about 11 pounds and feeling more beautiful and confident than ever to which I also attribute to my amazing husband. What you see in the videos is really how he is in person. Isn’t he the best?!

The post My Pregnancy Diet & 23 Week Bump Update appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Anyway, we’re excited and can’t wait to meet her! So, what’s life been like for me up to this point as a pregnant woman? Better than expected thus far I must say. I’m getting bigger but still fitting in most clothes although I have recently purchased maternity pants from H&M which I love, I just wish they’d make their skinny jeans for lady’s with quads. I will also probably need to invest in some new workout pants and tops as they’re definitely more snug. I have pregnancy boobs from hell that require a size larger shirt. Pretty soon, I’ll be raiding Coach’s side of the closet!

I’m up 9 pounds and have maintained a 4-5 day a week workout schedule. As we all know because of HASfit that YouTube is an amazing source from free full length workout routines. I’m still doing some HASfit routines but of course modifying them as necessary. I only do standing abs and planks now, I will still do chest flys but only on an exercise ball and I take breaks during routines if I need to. Some of my favorite HASfit and non HASfit YouTube workouts are:

10 Minute Solution Prenatal Pilates

25 Minute Prenatal Yoga 

7 Minute Plank Workout  – modifications: opposite leg & arm raise is done from my knees, knee tuck jumps are done as knee to elbows from a high plank position.

Oblique Workout 

BodyRock Baby Week 2

Home Body Weight Workout Modifications: Opposite elbow to knee extensions are done as Bird Dog Exercise (same movement as Coach K but from the knees)

15 Minute Inferno Fat Burning Routine Modifications: 30-45 second rest between rounds!

Ultimate 10 Minute Cardio Modifications: Rest when need and windshield wipers are performed as standing opposite knee to elbow touches. 

20 Minute Weight Training at Home Modifications: Dumbbell Floor Fly + Iso Leg Raise performed as 12 push ups (from knees)

3 Rounds of Beach Body Circuit Routine Modifications: DB Chest Press performed as push ups 

Those are 10 of my favorite exercises that I’m performing right now and also when weather permits, I enjoy my 3 mile walk at a brisk pace or sometimes I walk/jog my 3 miles alternating every half mile. Finish it off with a nice strectch or the 25 minute yoga routine.

I’m still remaining as physically active as possible which is very important during pregnancy. If it’s good for the mama then it’s good for the baby. I’ll be addressing my diet and what I’m eating in a separate blog post!

The post 21 Week Bump Update & My Favorite Exercises appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

So we’ve recently broke news on our personal social media sites that we are expecting our very first baby! We of course waited the full 12 weeks to spill the beans however we did let close family and friends know ahead of time but we waited as long as we could until we were in the safe zone. I’m currently 14 weeks plus a few days and I’m feeling like a normal person again aside from the headaches I’ve been getting lately. This explains why I’ve been MIA on blog posts and videos because I just could not stand the smell of food cooking….especially meats!

Now as a DISCLAIMER I will start by saying any advice I may shell out is merely what’s worked for me and it’s ALWAYS recommended that you speak with your doctor first.

Coach Kozak and I discussed starting a family after our vacation in July and I began taking a prenatal soon after to start prepping my body. Here’s the prenatal I use and I purchase them online because they’re cheaper:

I continued my workout routine as normal which consisted of my usual HIIT, running, weight lifting, yoga, TRX, etc. My eating of 85% clean and 15% “Treat yo Self” remained the same as well. Before I knew it I was pregnant by September!

I found out I was pregnant the day I visited a local TV station to promote Women’s Health Run 10 Feed 10. This is me hours before my life would be altered FOREVER. 🙂

The typical pregnancy symptoms did not start for at least another 2-3 weeks when I was about 7 weeks pregnant. All in all I say I had it pretty easy as compared to most women who experience vomiting, extreme nausea, and extreme fatigue. I didn’t throw up once! Here’s what I did have: afternoon sickness, fatigue (low energy), bouts of nausea that came in waves, shortness of breath, extremely tender breasts, food aversions to meat, and bloating.

I would feel good in the morning and I’ve have a healthful breakfast of eggs or oatmeal, lunch time I’d feel ok and have a salad with a protein and some crackers but once 2 or 3 o’clock hit…I was DONE. I’m pretty sure I didn’t cook dinner for about 2 months and Coach Kozak would have to fend for himself (us). Some days my dinner was simply Nut Thin Almond Crackers, hummus, and baby carrots. On days I was feeling better I’d send Coach off to Whole Foods to get me Chicken Noodle Soup from their hot bar. On days I was feeling REALLY good I’d eat pizza! For some particular reason, all my body wanted was carbs, carbs, and more carbs in the first trimester but I’d always choose complex and not simple carbs. One night I had enough energy to go to Whole Foods on my own and this is what my cart looked like. Chips, pizza, salsa, soda, dips, I mean….who was I?!

For SHAME! I would come home and put on my own toppings such as mushrooms, onion, pepperoni, and bell pepper. We even had pizza twice in one week as it was literally all I could stomach. Even though my eating was not as on point as before, I always tried to bargain with myself. For instance, I could only eat pizza for dinner if I worked out or I could eat a drive-thru hamburger if I only got the kids sized burger, came home and used my sprouted grain buns and pass on the fries. I would only get fries if I was eating them for lunch and coupled that with a workout later in the day. While I never condone eating fast food, try telling a very pregnant lady she can’t have something….I DARE YOU! PS, it was not McDonald’s but rather a local chain that uses real beef.

I also lived on yogurt smoothies for lunch which is also how I would get my greens. I liked to add spinach or even a shot of wheat grass. Notice that most prenatals will not provide you with your recommended daily value of calcium which is important for both baby and mother as baby will take what it needs from mom regardless of how much you take in which could spell issues for mom years down the road. If you need to take a calcium supplement please do so. I aim to take in a serving of Greek yogurt and 2-3 glasses of flax or hemp milk a day to help me make my calcium goals.

How did I know if I made my goal you ask? My MyFitnessPal app. I’m not keeping a food diary to count calories, I’m using it to make sure that I’m meeting my protein and vitamin daily goals such as iron, vitamin C, and calcium. While staying within your calorie maintenance needs while pregnant is vital for gaining a healthy amount of weight, it’s also equally important of the quality of the calories you’re taking in. 120 calories in a can of Coca-Cola is not the same as 120 calories of organic Greek yogurt. Always choose quality over quantity while pregnant and even when not. It’s stated that in the 2nd and 3rd trimester your calorie needs only increase by 300 so don’t use that as an excuse to go crazy on the oreos. If I crave sweets, I make my own!

Now the important topic, EXERCISE. Pre pregnancy, I was working out 5 times a week. In the thick of my first trimester fog it dipped as low as 2 workouts a week. The workouts I do are exactly the same as what I did before. Ladies, as long as your body is used to exercise before pregnancy there is NO reason to stop once you find out you are. The only recommendation my doctor gave me was to scale back on my weight about 30% and to listen to my body. If I needed to slow down and take a breather, do it and don’t push yourself to the max. I ran a 10K the day after I found out I was with child but I did that because my body is used to running.

While I will blog about my pregnancy and what exercises I’m doing, I won’t be doing any exercise videos as that would be a regurgitation of tons of exercises and videos that are already out there. For this particular subject I’ve relied on Bodybuilding.com especially this particular post and even Pinterest which is how I came across Bodyrock Baby because I just can’t live without my HIIT and The Brewer Pregnancy Diet of which if you’re used to eating properly should not be much of a change for you. I’m still doing HASfit videos but I’m preparing myself for more pregnancy friendly routines because Coach Kozak’s intense workouts may began to feel like too much as my pregnancy progresses. In short, determine what fitness level you’re on and seek out routines that work best for your level. My body may be able to handle more intense workouts that what you’re used to doing therefore it’s good for you to find something that challenges you at your comfort level.

I’ll leave you with this, pregnancy is overwhelming physically, mentally, and financially regardless of how prepared you think you really are. There are so many do’s and don’ts but of all my recommendations, this book really helped me put a real unbiased and researched backed approach to my pregnancy, Expecting Better by Emily Oster. I also watched the documentary The Business of Being Born on YouTube and even their follow up series on Netflix.

There is SO much information out there and after researching and reading so much during my first trimester I’ve realized there is a lot of outdated information. You’ll be bombarded with unsolicited advice from all sides! Read, educate yourself, and make the decisions that are best for both you and baby. For those of you pregnant like me, I wish you a happy and healthy pregnancy. Those of you planning a baby in the future, good luck and may you start prepping your body the healthy and natural way.

The post The HASfit Family is Growing! – How I Survived My First Trimester appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

In 2011 our family was shocked to find out that my brother’s kidneys were functioning at 11% and that he immediately had to begin dialysis at the age of 37 years old. How could this have happened?! Well it turns out that my brother kept us in the dark about his health problems, himself included. He knew he had high blood pressure, was diabetic, and was spilling protein in his urine however he swept it under a rug and continued on as if it wasn’t there. It was after going in for his yearly physical (mandated by his job at the time) that he could no longer avoid the inevitable, his kidneys had finally failed.

I’ve mentioned before that we have a family history of hypertension, diabetes, high cholesterol, and heart disease. If we don’t take care of ourselves, terrible things can and will happen. My brother was a smoker for many years and simply ate whatever he wanted and NEVER exercised. He was diagnosed as a Type 2 Diabetic and as having hypertension a few years before the kidney problems which put him at a high risk for kidney problems if he didn’t manage it. Check your risk for kidney disease HERE.

He didn’t and found himself on a dialysis machine multiple times a week just to keep himself alive. My family was tested as possible donors as well as his wife. Out of my family members that were tested, his wife ended up being a 100% match and was willing to step up to the plate as his donor.

A month and a half prior to his surgery, my brother got in the kitchen and began cooking his own kidney friendly meals and started completing HASfit beginner workouts at least 3 times a week and was able to shed 38 pounds. While it wasn’t easy for him to do, he knew that he owed it to his family and children to get healthy. In addition, he did this because he wanted to get into the habit of a new diet and exercise regimen which would then ensure that he’d keep his new kidney working at an optimal level post surgery. This would also help with his recovery process. The Kozaks were incredibly proud of him! It may have come late in his kidney diagnosis but he’s proof that it’s NEVER too late to start.

After a battery of tests, scans, and treatments the day had finally come that my brother would get his new kidney and embark on his new lease on life. On Friday June 20, 2014, my sister-in-law gave my brother and our family the most precious gift we could have ever asked for. She gave my brother another chance at life and another opportunity to get it right. Greater love has no one than this: to lay down one’s life for one’s friends. John 15:13

It was an incredibly emotional day for all of us especially for my mother. I’m almost positive she still sees my older brother as the curly haired baby that he was. 🙂

I’m happy to report that the surgery was incredibly successful and that my brother received a “Platinum Kidney” as the doctor’s called it as it began to work almost immediately after fusion. While this is all great news, my brother still has work ahead of him as he now will have to do what he can to make sure that his new kidney remains healthy. He still has Type 2 Diabetes and hypertension but we’re hoping not for long. All these things can be managed and hopefully eliminated by diet and exercise. He’s determined more than ever to do right by his body and his wife.

While it took my brother a couple of years to overcome the depression of his diagnosis and the feelings of anger that followed, I know that he hopes that by sharing his story he can be an inspiration to many. His full story is yet to come so stay tuned…

The post My Brother’s Kidney Transplant Recap appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Normally I update you guys with my weekly training routine and last week Coach Kozak and I were on a little vacation for my wonderful cousin’s 30th birthday. Houston is so close to Galveston, TX that my cousin chose to go on a 5 day (Sat – Thurs) cruise for her birthday and the Kozak’s joined in on the festivities. This is our party face. 🙂

Of course with health and fitness being our livelihood, we have to lead by example and at this point I actually crave my workouts; vacations are no exception. Vacay workouts are actually my favorite because there’s no hurry and you can actually take the time to enjoy a workout without feeling rushed. I view my workouts as doing my body and mind a favor as opposed to viewing it as a laborious chore.

So with that being said, healthy vacation tip #1, change your mindset about your workout routine. Just because you’re on vacation, doesn’t mean you’re on a vacation from your daily health regimen. There is nothing harder than getting back into the swing of working out when you’ve been eating rich foods, binge drinking, and not working out. Set yourself up for success and make a promise to workout at least 2-3 times while you’re vacationing depending on how long you’re away.

Tip #2, plan ahead! Luckily the ship had a gym with free weights, cardio machines, medicine balls, and weight training machines. I was able to look at pictures of the gym on line beforehand allowing me to know what we’d be working with. By doing research on the facilities you’ll have access to allows you to plan your workouts ahead of time if need be. Don’t be the girl I shared the sauna with who stated she does CrossFit and didn’t know what to do in “this type of gym.” Plan Ahead!

Before we left on Saturday, I worked in a 20 Minute workout and two ab routines. For Coach Kozak, he took it as a rest day. We worked out twice in the gym which happened to be the two days we were at sea. We performed the following routine the first day:
Cable squat + shoulder press
reverse lunge + row
leg press
bosu ball push ups
reverse fly + good morning
decline sit up + curl combo
We performed three sets of each exercise and called it a day. Use a weight that is challenging but allows you to perform all sets with good form.

We performed the following two circuits on Wednesday, the other sea day:
Circuit 1
20 second treadmill sprint @ 15% max incline
ab machine x 15
shoulder press machine x 12
lat pull down machine x 15
Repeat 4x (no breaks)

Circuit 2
single arm dumbbell row x 15
leg raise + crunch using medicine ball x 12
ballistic push up x 8
scissor jumps x 12
dumbbell posterior swing x 12
Repeat 3x (no breaks)
Again, use a weight that is challenging but allows you to perform all sets with good form.

Tip #3, make good food decisions while still allowing yourself to have fun and enjoy the “all you can eat” perks. We’d wake up and have a protein filled breakfast (usually an omelette with turkey bacon) and hydrating fruit on the side such as melon or grapefruit. This was great because if I enjoyed one too many glasses of wine the night before, this really helped out!

Post gym sessions we’d have a lunch with protein and a great side of greens. I’d also do my best to seek out the healthiest form of carbs but if I really wanted those french fries, I’d get them. Coach’s post workout lunch!

At lunch I usually had a dessert. I’d get a small serving of anything I wanted, take a few bites of each, drink a little coffee with it and stop. Best thing to do when a plate of desserts is still staring you in the face, COVER IT with your napkin. OUT OF SIGHT, OUT OF MIND. In the afternoon I’d snack again, usually a burrito or taco from their Chipotle style bar but I’d only eat the inside and leave the tortilla.

If you’ve ever been on a cruise, the sit down dinners are FABULOUS. Five star dining options that allow you to get multiples of any dish you want.

Sometimes I’d have two appetizers, or two entrees, or two desserts but the same rules applied; take bites and sample all of them but never gorge myself. BEET SALAD, one of my faves!

I always passed up the bread basket and had greens of some sort with my meal of which I totally finished. Best part of all, after dinner only meant you get to hit the clubs and dance it off, with a couple of adult beverages in hand if you want. 🙂

Tip #4, pick active excursions! We had two stops in Mexico, Progreso and Cozumel. Again, I peeped out the excursions available at these places because they’re all made available on-line. In Progreso we did the Bike and Cenote Swim. We were taken to a Mayan village and were able to choose bicycles upon arrival.

They ran out of bikes at one location and instead of waiting, Coach Kozak decided to run the bike trail instead which cumulatively was about the distance of a 5K.

We mountain biked/ran to two cenotes and where able to get in a swim in the beautiful natural wells.

We even stopped for a few poses.

My husband makes me laugh…

The cenotes were absolutely beautiful! For more information on the Yucatan cenotes, click here.

I’m not much of a biker and I’ll admit, the trails burned out my quads and I got in a good workout. We stopped for lunch in the little restaurant on the grounds and were fed a traditional Mayan lunch to which I consumed immediately and I even enjoyed an ice cold beer.

Cozumel was a 45 minute snorkel and beach stop with an all you can drink option. I swam a lot but also took part in the bar option.

They also had the fun inflatable water slides, trampolines and “rock climbing” walls out in the water which made for even more active fun in the sun. Here are the Kozaks once again posing and goofing off.

Tip #5, booze smart! I love nothing more than a fruity frozen drink but to sit by the pool and down 3, 4, or 5 of them in one sitting is a calorie bomb waiting to go off. Normally, I drink a glass or two of wine once every 2 weeks, if that. On vacation, I did have at least one to two alcoholic beverages a day and chose one day out of my vacation to have a little more fun than normal. My drink choices were either red wine or a vodka and club soda with a lime. My “fun” day if you will was the open bar option with all you can drink margaritas on our Cozumel excursion. I had an amazing time with my cousins that day and don’t regret one sip! On the last day, Coach Kozak and I enjoyed one Piña Colada (per person) because we really really like them and we deserve one every once in awhile.

On vacation the most important thing to remember is have fun. Don’t count calories, definitely don’t starve yourself but also don’t go crazy out of control every single day you’re gone. It’s all about balance and making smart decisions along the way. Will your clothes fit a little more snug when you come back, probably, but you’ll be back to normal within a week of your regular eating and exercise routine. Enjoy your family…

enjoy the scenery wherever you go and enjoy the relaxation because that is what a great vacation is all about.

The post How to Vacation Like a Kozak – Five Healthy Vacation Tips appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Gorgeous does not even begin to describe this day in Houston! Anybody who lives here knows that cloudless, cool, and humidity free days are incredibly hard to come by here and we always take advantage. Aside from the weather, this day is special to me because I was able to run with my family. We ran the LoneStar Stampede to benefit the TexasExes scholarship program, Houston Chapter.

Pre Run Smiles

I’ve mentioned before that we’ve got our fair share of health problems in my family and everyday is a swim against the current. We have to be very mindful of how we eat and our activity levels or they can begin to set in. It’s easy for some and definitely harder for others. My dad for instance has been on a quest to get back into shape. He’s been following HASfit’s fitness program to Get in Shape and has also been logging his food and calories day in and day out albeit obsessively at times. He’s dropped about 6 pounds and has no plans to slow down anytime soon.

Starting Line Selfie!

My paternal side has a history of heart disease. My dad loves seafood & honestly stays away from red meat to which he attributes his excellent heart health. While he hasn’t always been the most active these past few years he’s working his way back up. My uncle has always been a runner having done a couple of marathons and is incredibly active but enjoyed his red meat and unfortunately has had some issues. Today, my uncle ran the 10K while my dad ran the 5K. My uncle wasn’t able to attend the Kozak wedding in November due to a health emergency but I was so proud of he and my dad for getting out there today and crushing their goals! Dad shaved 4 minutes off his time from his last run in February.

Beautiful Morning

The race was a double loop for the 10Kers and I really hadn’t trained at all for this run other than a couple of 3 mile runs this week so I wasn’t too confident I’d PR. It started off cool and by the time I looped for the second go-round, the heat started to hit me.

I think that girl thought I was waving at her, lol.

While I’m not a University of Texas Grad like my cousin, I still say “Hook ‘Em”

My cousin doing her thing. She works full time, has two kids, gets up at 4:30 in the morning to workout, and runs about 4-5 marathons a year, she’s AMAZING. Not obsessive but incredibly dedicated.

While I didn’t PR and came in 8 seconds short from my last 10K pace in February, I was still happy with my performance and always enjoy a good Saturday morning run.

This girl in the yellow tried to race me….

I had to beast it out and I smoked her, I just don’t have the evidence! My cousin has those pics 🙂

I’m uber disappointed I don’t have a pic of my dad finishing his 5K as Joshua stepped away for a moment but I did get my uncle as he finished his 10K. It’s basically the same thing since they’re practically identical.

My cousin beasted it too! Super proud of him as well as he’s rounding out his 10k!

And of course I have to include a picture of my boo and me because he’s the most encouraging person I know. Whether it’s 5AM on a 25 degree morning or a 6:30 wake up call on a beautiful spring Saturday, he gets up with out complaint and cheers me on! He’s the best.

To be healthy and even successful in your quest to be more active, I believe family and even close friends play a major role in how well you do. They support you, encourage you, and sometimes have to be the ones to put it all into perspective for you. I couldn’t be more blessed to have the family and husband that I do.

Once it was all said and done, we jetted off to Torchy’s Tacos for some post race brunch. I was too ravenous and forgot to take a pic of my salmon taco however I did take a pic of my deliciously sweet gluten-free brownie because hey…I earned it! 🙂

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One of, if not the best reason for moving back to my hometown has to be living in the same city as my parents. Now I love my dad, don’t get me wrong but I’m definitely a momma’s girl. I’m a grown married woman but everytime I’m sick, I just want my mom. Now, my mother recently had her numbers done and received the results last week. Refer back to my blog post, Know Your Numbers to see what I’m referring to. Unfortunately, the results weren’t as good as she had hoped so I sprang into action!

I spent Sunday afternoon at my parents house and we completed a workout together. We did the 25 Minute Beginner Cardio routine and she used 3lb dumbbells, where I alternated between 5lb and 10lb dumbbells just to make it a bit more challenging.

I will not lie, I was a sweaty mess once it was all said and done! Instead of the wall climbers, I did the fast paced mountain climbers from the high plank position on the floor.

I plan to visit my parents and workout with my mom twice a week as well as help her meal prep on those days, which is what we also did after we worked out. You see, my mom’s problem along with many other people is that she fails to plan. She also doesn’t have the patience or proper knowledge to make good food choices when she goes out. I wanted her to see how easy it is to make quick breakfasts that can be stored overnight and reheated and/or easily preped in the morning. She also saw that it’s easy to prep lunches as well as snacks for the next few days.

For the time being, she’s logging her food daily as well as eating out only once a week with my dad after church as they like to do. In addition, she will be working out 3-4 times a week, 2 of those times with me. It’s a labor of love and I’m hoping to inspire change in my mom. She and my brother have been the hardest nuts to crack when it comes to their health and well-being. By just making small changes to your diet and activity level per week, those can lead to a big change overall.

Sometimes, you have to take a little time out of your busy life to help the ones you love. One day when I have children, I want their grandma to be around. I want to make sure that I’m equipping my mom with the know-how as well as help her along the way. She has a follow up with her doctor in 6 months, so stay tuned for an update!

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I recently celebrated my birthday on March 18th and I celebrated my day of birth two days in a row! Celebrating to me and to most people consists of food and wine and I won’t even try to deny it, there was a lot of both on Tuesday and Wednesday. 🙂

So Tuesday, my actual birthday, I got a wonderful surprise delivery from Edible Arrangements from two of my wonderful friends back in San Antonio. They sent me chocolate covered fruit, pineapple to be exact! They were the cutest things ever shaped in the form of a cupcake, dipped in white and milk chocolate and the top portion covered in sprinkles.

I totally devoured one in approximately 120 seconds FLAT and got busted too. That’s ok, no shame in my game.

I then scooted on to flag football practice where I burned it off for the next two hours running drills and catching passes. As with most social sport settings, we then moved the “practice” to a local upscale pizza place where I enjoyed a glass of cabernet and two slices of pizza with my teammates. Find out why I’m playing flag football here.

Because of my practice, I had to postpone dinner with my awesome cousins for the following day. We headed to a restaurant called Corner Table.

Corner Table is a restaurant that offers an all Paleo diet menu along with traditional menu items and is the first of its kind here in Houston. Now, I’m not a follower of the Paleo diet as I’m not one to jump on fad diet bandwagons however I am a fan of eating unprocessed whole foods. I will say this place was delicious! I had a glass of cabernet (singular) while waiting for our table as I usually do because, you know, red wine is good for you. And while we waited for our food to come, I opened my gift from one of my cousins. She’s clearly trying to sabotage me….

Yes, that is a basket full of Ghirardelli chocolates, Godiva truffles and a bottle of Tempranillo, one of my favorite Spanish wines. The Saboteur herself posing with me…DARN HER!

Let’s shoot across the table at the other goofballs joining in on the birthday fun. They “left” their gift to me in the car. Suuuuure. Here they are being silly.

Ok, so once the food arrived, the real fun began, for me at least. My apologies in advance for the dark photos but I didn’t turn my flash on. Womp, womp. Coach Kozak ordered the Chicken Enchiladas with coconut flour tortillas. It included organic tomato, cilantro puree and vegan cheese. So good!

He described his enchiladas to me in one simple word, “remarkable.” And they really were.  I was incredibly jealous but he let me have a big bite so I was ok with that.

My entree was the Stir Fry! Instead of rice, they used cauliflower rice and placed a wonderful red snapper filet right on top.

Again my apologies for the dark photo but it included steamed asparagus, broccoli, and carrots on either side of the filet.

And since it was my birthday, I ordered dessert. I never and I mean NEVER order dessert when we go out to eat but it was my day to celebrate and I did just that. When a restaurant doesn’t have a dessert list at least listed on their menu, which should have been my clue. Our waiter brought out an AMAZING(LY) huge tray with no less than 20 different desserts on them with at least half being dairy and grain free. HEAVEN. I chose the grain free brownie with dairy free coconut ice cream because my stomach cannot handle lactose.

My dessert came out and I was a happy girl. Much like I was in ’85 when this birthday picture was taken. Dessert makes me smile as you can obviously tell.

And I didn’t even share. Ok, not true, I let Kozak have a baby bite. Good thing he doesn’t have much of a sweet tooth.

Hey guys, the moral of my birthday blog post is to let you all know it’s ok to indulge from time to time as long as it’s the exception and not the rule. Prior to my dinner, I ate as I normally do, drank my water as I do every day and worked out too. I’d probably consider my few birthday celebration days as a bit of a binge since I don’t normally eat like that but you only turn 31 once. It’s over, I’ve moved on, and I’m back to my normal eating and drinking habits. Enjoy family, enjoy life and enjoy the body you’re currently building and/or currently maintaining.

P.S. I even had a few truffles from my basket when I got home. 🙂

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