Day 3 - FREEDOM!

Didn't have a workout to do today. Hooray! All I did was work out for 20 minutes with some of my clients, but no really hard (50 lunges in a row) stuff. My muscles need a second to recover, anyway, because I'm TOTALLY feeling it.

The food, again, was great today. Our dinner was a little too salty for me, but I think if I changed the sauce a little on the chicken, it would be better for our palates.

One thing...I don't think I like breakfast food enough. I feel slightly ill every time I even THINK about having to eat a scrambled egg. And the cottage cheese/Splenda/cinnamon mixture isn't really for me. However, I think it's more that I don't want to slam a cup of cottage cheese right when I wake up, so I am planning on dividing breakfast in half and having the other half for morning snacktime.

Day 2...Without Chocolate.

One thing I've learned so far...I really like chocolate. No matter how full I am, I find myself at the end of every dinner thinking, I could totally go for a chocolate animal cracker. But I haven't indulged.

The food today was equally awesome. Cottage cheese and toast for breakfast, fennel/artichoke/tomato salad for lunch, and grilled salmon with fennel and mashed cauliflower for dinner. Here's a little peek at lunch.



The workout was good, took the wind RIGHT out of me to do the 1 min. run at incline 10 at 8 MPH. Sheesh! The moves were all manageable. My one complaint is that I'm running ALL over the gym trying to complete everything without stopping. If only I had a home gym. Someday, right?

J and I worked out together, so I did get more rest between sets than yesterday, which isn't good...But we're both just trying to pick up the program.

Oh, and being sore from yesterday made the workout even more exciting.

Day 1 - Making the Cut

I'm freaking out about how good the food is! We had this delicious turkey, red pepper, broccoli wrap for lunch and then some Moroccan chicken and wild rice for dinner. DEE-LICIOUS.

The workout wasn't as hard as I was expecting, but there were a few of the moves that were a bit rough (like side planks with inner thigh raises...REALLY?). I loved the frog push-ups...they were hard. And my core OBVIOUSLY needs strengthening. That said, I think I need to up my weights on some of the moves.

Based off of one day, I'm still very excited to suggest this program.

Friday's Moves

Friday’s Moves

Warm up for 5 minutes with any type of cardio, then do 2 sets of 10-12 reps of each move in order, resting up to 30 seconds between reps.

1. Balance squat and row (works legs, butt, and back)

· Tie a resistance band at ankle height around a sturdy object, hold the other end in your right hand, and step back until the band is tight.

· Lift right foot and balance on left.

· Squat on left leg as you hinge forward at your hips and extend right arm in front and down.

· Straighten right leg as you pull right hand toward rib cage.

· Repeat; switch sides to complete set.

2. Squat jump (works legs, butt, and shoulders)

· Stand with feet wide, toes turned out slightly, and hold a 2 pound medicine ball in front of chest with both hands.

· Squat until thighs are parallel to the floor, then in one movement, jump up, extending your arms and pressing the ball overhead while pulling your legs together.

· Return to start position, then immediately jump again.

3. Stork curl (works butt, legs, and biceps)

· Hold a dumbbell in each hand, palms facing out, and stand 2 feet in front of and facing away from a step.

· Place right toes on the step.

· Bend elbows 90 degrees and rotate forearms out from the midline of your body, palms facing up.

· Lower into a lung as you curl the weights toward your shoulders.

· Return to start position and repeat; switch sides to complete the set.

4. Recumbent bicycle (works abs)

· Sit on a bench, knees bent so shins are parallel to the floor and lean back 45 degrees.

· Place hands behind head.

· Straighten right leg, toes pointed, and draw in left knee.

· Switch sides to complete 1 rep.

· Continue, alternating legs.

5. Tripod hover (works core and butt)

· Get in plank position and lower onto your forearms, elbows aligned under shoulders and palms flat on the floor, abs pulled in tight.

· Lift your left leg and place left toes on top of right heel.

· Hold for 10-15 seconds, then switch sides to complete the set.

6. Applause push-up (works chest, shoulders, and arms)

· Get in plank position with thighs on top of a ball.

· Bend elbows, lowering chest toward floor, then push up as hard as you can, clap your hands and repeat.

7. Dip ‘n’ twist (works triceps and shoulders)

· Sit on the edge of a bench, holding the edges near your hips, knees bent and feet flat on the floor.

· Straighten arms and scoot butt forward off bench.

· Bend elbows 90 degrees, lowering hips.

· Straighten arms, then reach right arm across body and touch the side of the bench near left hand to complete 1 rep.

· Return to start; repeat, reaching to right side. Continue, alternating sides.

Wednesday's Moves

Wednesday’s Moves

Warm up for 5 minutes with any type of cardio, then do 2 sets of 10-12 reps of each move in order, resting up to 30 seconds between sets.

1. Speed Skater (works legs and butt)

· Place left foot on top of a step or bench, knee bent 90 degrees, and extend right leg behind you, toes on the floor and pointing forward.

· Lean forward and extend arms in front of you at shoulder height, palms facing down.

· Bring right foot lightly onto step, lunge right leg back again and repeat.

· Switch sides to complete set.

2. Sliding Thigh Toner (works legs and butt)

· Stand with left foot on a paper plate, arms at sides.

· Raise arms in front of you to chest height, palms facing floor, as you slide left foot out and squat.

· Straighten right leg as you pull left leg to center to return to the start position; repeat.

· Switch sides to complete set.

3. Chair Curl (works butt, legs and biceps)

· Stand with feet hip-width apart, knees slightly bent.

· Hold a 5-8 lb. dumbbell in each hand, elbows bent 90 degrees and tucked into sides, palms facing up.

· Lower into a squat as you curl the weights to your shoulders.

· Return to start position and repeat.

4. Frog Legs (works abs)

· Sit on a bench and hold the edges near your hips, knees bent and feet on the floor.

· Lean back, lift your feet, and slightly extend your legs in front of you, shins parallel to floor.

· Tighten your abs and pull knees toward chest, opening knees but keeping feet together.

· Hold for 1 count, then extend legs and repeat.

5. Tabletop (works core and butt)

· Hold a 3 lb. dumbbell in each hand and get on all fours, wrists aligned under shoulders and knees under hips.

· Raise left leg out to the side to hip height as you lift right arm to the right to shoulder height.

· Lower to start to complete 1 rep.

· Repeat, alternating sides.

6. Up-and-Over Pushups (works chest, shoulders, and arms)

· Get in plank position (either on knees or toes), wrists aligned under shoulders with left hand on a phone book.

· Bend your arms, lowering your chest toward the floor.

· Push up, then lift your right hand and place it on the book and lower your left hand to the floor to complete 1 rep.

· Repeat to opposite side.

7. Dip Double Lift (works triceps and shoulders)

· Sit on a bench and hold the front edges near your hips, knees bent.

· Straighten arms and scoot butt off bench.

· Bend elbows 90 degrees, lowering hips toward the floor.

· Straighten arms, and then extend left leg in front of you and right arm out to the side.

· Return to start and repeat; switch sides to complete set.

Monday's Moves

Monday’s Moves

Warm up for 5 minutes with any type of cardio, then do 2 sets of 10-12 reps of each move in order, resting up to 30 seconds between reps.

1. Squat Kickback (works legs and butt)

· Stand with feet hip-width apart and hold a 5 lb. dumbbell in each hand at shoulders.

· Squat until thighs are parallel to floor, rise up, then extend left leg behind you.

· Return to start position to complete 1 rep; repeat, alternating legs.

2. X Lunge (works legs, butt, and shoulders)

· Hold a 5 lb. dumbbell in right hand in front of thigh, palm facing in, and place left hand behind head, elbow pointing out.

· Lunge left, then stand up; lift left leg as you raise right arm.

· Return to start; repeat. Switch sides to complete the set.

3. Hammer Curl Curtsy (works butt, legs, and biceps)

· Hold a 5-12 lb. dumbbell in each hand, arms at sides and palms facing in, and stand with feet hip width apart.

· Lunge left leg back and to the right as you curl weights to shoulders.

· Return to start position and lunge back and to the left with right foot to complete 1 rep.

4. Scissor Rotation (works abs)

· Lie faceup with legs extended on floor and squeeze a stability ball between your ankles.

· Rest arms on floor, palms down, then lift legs straight up.

· Rotate legs to the left as far as possible without lifting shoulders.

· Return to center and repeat to right to complete 1 rep.

5. Balancing Reverse Press (works core and butt)

· Lie facedown with hips centered on ball.

· Place forearms on the floor and bend knees 90 degrees.

· Contract glutes and press feet straight up, maintaining bend in knees, until thighs are even with your torso.

· Return to start position and repeat.

6. Teeter-Totter Pushup (works chest, shoulders, arms and butt)

· Get in plank position on hands and knees.

· Bend arms, lowering chest until upper arms are parallel to the floor.

· As you push up, lift left leg 6 inches off the floor.

· Lower leg and repeat, alternating legs.

7. Crab Dip (works triceps and shoulders)

· Sit on floor with knees bent, and hands next to hips with fingers facing forward.

· Lift hips about 8 inches off the floor.

· Bend elbows, lowering butt almost all the way down.

· Return to start position and repeat.

Well, hello...

So, I apologize for the lack of postage...Having a baby totally threw off my groove. But, we're back and better than ever. This month will be FULL of posts, as I'm doing a post-baby program and am planning to track my progress here.

I'm following Jillian Michaels' new plan from her book Making the Cut. I did a lot of research and decided on this one just to test it out. It's got an awesome diet plan that is based on your own metabolic tendencies, and also has a rockin' workout plan.

So, look forward to a little update each night of how the food was as well as the workout. If I love it, I'll post the menu or routine.

Until then, the next three posts are workouts I did with a couple of clients that are really fun...

Food is Good #6: Beef Chipotle Burritos

I have a serious problem with getting enough iron while I'm pregnant, so we up the red meat meals to two a week. Let me tell you, this one is SO worth the heartburn. It's probably one of my favorite meals.

BEEF CHIPOTLE BURRITOS (from Better Homes and Gardens Cook Book)

Prep: 20 Minutes
Cook: 8-10 Hours
Makes: 6 Servings

1 1/2 lbs. boneless beef round steak, cut 3/4 inch thick
1 14 1/2 oz. can diced tomatoes, undrained (or about 2 fresh tomatoes, diced)
1 small onion, chopped
1-2 canned chipotle peppers in adobo sauce, chopped (I use chipotle so much that I actually puree mine and freeze them. I use about 3 T. of the puree, but that makes it Mexican hot...I'm not joking about the heartburn)
1 tsp. dried oregano, crushed
1/4 tsp. ground cumin (again, I use about a tablespoon because I LOVE the smoky flavor)
1 clove garlic, minced

1. Cut the meat into 6 pieces and trim the fat. Put everything in a crock pot, cover and cook on low for 8-10 hours or on high for 4-5. Remove the meat from the crock pot, shred, and stir in cooking liquid to desired consistency.

2. Add whatever you want to make it a burrito. We use delicious homemade tortillas, pico de gallo (like you need more spice), lettuce, jicama and black beans. And cheese for the Mr.

Nutrition Facts:

Approx. 13 g fat per serving, 71 mg. cholesterol, 433 mg sodium (less if you use unsalted tomatoes or fresh tomatoes), 29 g carbs, 30 g protein, 2 g fiber.

No picture for this one. We consumed them much too quickly to get a snapshot.

Particular to Pregnancy #4: Classes

Taking a class is a good way to stay motivated while you're expecting. Oftentimes, the teacher will give you specific instructions of what to avoid to keep you and your baby safe and happy while you're working out. If you have a normal pregnancy with few complications, you can do pretty much whatever you want, within reason, at the gym.

Here is the schedule of workouts I did last week, just for an idea of what may work well for you.

Monday: 1 hour cycling class + 30 minute run
Tuesday: day off so I can spend it with my husbie
Wednesday: 1 hour yoga + 30 minute run
Thursday: 1 hour power pump (weight lifting) + 30 minute run
Friday: 45 minute run + 45 minute weight training
Saturday: recreational swimming with the fam

(Mind you, I usually don't run this much, but I'm doing a distance challenge and I want to WIN...)

Go to a class! You'll like it!

Particular to Pregnancy #3: Leaner Legs

As my belly expands with no sign of stopping, I like to focus on areas of my body where I still have some control (i.e. arms and legs). I've added this little cardio routine into my daily workout for the last week or so and have LOVED the results.


Here's the plan, minute by minute:




*Shuffle: Turn to the left, squat slightly, and shuffle (step your right foot to the right, bring your left foot toward it, then repeat, staying in a slight squat the entire time).

The awesome thing about this workout is that when you walk, you're targeting your legs and butt, but when you turn sideways, you're working your inner and outer thighs. It's like a 360 degree workout for your legs. And, because your body isn't used to the motion, you are using more muscle groups and more energy to do it. So, you're burning up to 60% more calories walking sideways than you do walking forward.

PS. I hold on to the handrails on the treadmill when I'm shuffling because I don't have great balance when I'm pregnant. I'd imagine it would be even better if I wasn't afraid of falling down.