Friday, 12 April 2013

Fit Mom Week One

Fit Mom Day 7

Back at it. Feeling very gross and bloated, overweight and unattractive altogether. Going to have to start jogging as soon as cold passes and able to breathe again as jogging is only thing that works quickly to make me feel less ugh. Note: I hate jogging more than anything else in the universe.

Food Journal:
Breakfast:
  • egg white omelette w/ ham & onions
Lunch:
  • 6 cucumber slices, 6 baby tomatoes, 6 slices cheese, 6 vegetable crackers
  • 2 cup fruit salad (1 apple, 1 grapefruit, 1 orange, handful each strawberries & blueberries)
Dinner:
  • grilled boneless skinless chicken breast w/ lemon
  • 1 cup orzo salad (orzo, black olives, cucumber, tomato, feta, olive oil)
Snacks & Beverages:
  • 2 chocolate eggs (Putting all chocolate in house in freezer. Hopefully will help w/ temptation.)
  • 2 glasses skim milk
  • 2 cups green tea (Out of coffee. Humph. Tea is not coffee.)
  • one million glasses water
Workout:

45 min. Pilates

Abs:
Crunches - 20 reps
Cross crunches - 20 reps each side
In & out crunch - 40 reps alternating
Extension criss-cross - 40 reps alternating
Oblique crunch - 20 reps each side
Lower ab lift - 20 reps
(Repeat set of all 6 exercises x3)

4sets x 20reps push-ups
4sets x 20reps tricep dips
4 sets x 20 reps calf raises

Fit Mom Day 6

Calling today diet cheat day as family over for lunch and there are absurd amounts of rich food about the house and much alcohol flowing. May as well also make this rest day as useless to work out when feeling full, bloated and buzzed.

Fit Mom Day 5

Quite sore. Quite pleased about that, but good muscle soreness mingling with achy soreness of fever so hard to gauge effectiveness of workouts. Abs in agony with every coughing fit, so Pilates and abdominal exercises doing something, at least.

Food Journal:
Breakfast:
  • 1 Greek yogurt (100g) w/ handful blueberries & strawberries & 1tsp. bran
Lunch:
  • eggplant, cucumber, tomato, onion & spinach wrap (whole wheat wrap, no dressing)
  • 2 slices cheese
Dinner:
  • grilled herbed chicken
  • 2 cups salad (lettuce, cucumber, tomato, onion, feta cheese; drizzle extra virgin olive oil)
  • getting better at avoiding rest of family's dinner carb (rotating menu of potatoes, pasta, rice, bread: 3 growing boys w/ bottomless pits of stomachs)
Snacks / Beverages:
  • 3 mini chocolate eggs (having family over for lunch tomorrow - plan to force much of leftover chocolate on niece & nephews)
  • 1 orange
  • lots of water & black coffee
Workout:

45 min. Bodysculpt class (w/ resistance bands)
60 min. walking

Legs & buns:
Lunges - 12 reps each leg
Squats - 20 reps
Plie squats - 20 reps
Calf raises - 20 reps
(Repeat set of all 4 exercises x3)
Hamstring curls - 20 reps each leg
Hamstring extension curls - 20 reps each leg
Straight-leg squeeze - 20 reps each leg
Push-ups (not legs, but happen to be in right position) - 12 reps
(Repeat set of all 4 exercises x3)
Upper body:
Tricep dips - 3 x 12 reps
Abdominal crunches w/8 lb weights - 4 x 25 reps

Fit Mom Day 4

Spent most of morning feeling nauseous; reminded how wonderful a weight-loss tool the flu can be. Rallied self enough by afternoon to kill a workout. Feeling the Pilates from yesterday, pleased about that. Thursday traditionally at-home "date night" with husband; would really like glass of wine or two, but refraining. Rather pissy about it, though.

Food Journal:
Breakfast:
  • 2 cups green tea (foregoing coffee & food as balancing on fine line between nauseous & actually spending day with head down toilet)
Lunch:
  • chicken, cucumber, tomato & spinach wrap (whole wheat wrap; no dressing)
Dinner:
  • grilled lemon & herb salmon 
  • roasted tomatoes
  • grilled eggplant (family had rice as well; felt all smug because hate rice & thus did not feel like missing out)
Snacks & Beverages:
  • 1 grapefruit
  • 2 slices cheese
  • 2 glasses skim milk
  • water with lemon
Workout:

30 min. Stretch & Tone class
60 min. walking

Arms & shoulders: (w/5lb weights)
Dead shoulder lift – 16 reps alt single arms, 8 reps double arms
Bicep curl – 16 reps alt single arms, 8 reps double arms
Side shoulder lift – 12 reps
Shoulder press – 12 reps
Rear shoulder pull / tricep kickbacks - 12 reps each arm
(Repeat set of all 5 exercises x3)
Back: (w/ 5lb weights)
Upright fly squeeze – 12 reps
Standing rear fly – 12 reps
Upright windmill - 12 reps
(Repeat set of all 3 exercises x3)
Abs:
Crunches – 20 reps
Cross crunches – 20 reps each side
In & out crunch – 40 reps alternating
Extension criss-cross – 40 reps alternating
Oblique crunch - 20 reps each side
Lower ab lift - 20 reps
(Repeat set of all 6 exercises x3)
Legs & buns:
Straight leg lifts – 20 reps
Straight leg circle lifts – 20 reps
Tap-tap leg lifts – 20 reps
In & out leg lifts – 20 reps
Bent leg lifts – 20 reps
Scoop lifts – 20 reps
Inner thigh lifts – 20 reps
(Repeat set of all 7 exercises x3 each side)

Fit Mom Day 3

Really had big plans for this health / fitness challenge. Saw beginning of new healthy active lifestyle as natural extension of end of winter hibernation. Envisioned lots of energy, ambition, etc. as freshly back from relaxing & rejuvenating family vacation. Pictured warm, sunny spring weather, lots of outdoor activities with kids, bike rides through neighbourhood, long hikes through ravine watching nature begin to bloom, birds chirping overhead, etc. Instead, am sick, tired and achy and it's snowing in April.

Food Journal:
Breakfast:
  • 1 Greek yogurt (100g) w/ handful strawberries
  • 1 hard-boiled egg
Lunch:
  • grilled chicken salad (leftover chicken, tomato, onion from last night's fajitas w/ romaine lettuce; no dressing)
Dinner:
  • 1/2 cup whole wheat pasta w/ diced tomato (rest of family had same pasta w/ meatballs, hearty marinara & parmesan. And garlic bread. And creamy caesar salad. Grr.)
Snacks / Beverages:
  • 1 banana
  • 1 stalk celery w/ 1 tbsp. peanut butter
  • 2 glasses skim milk
  • one million black coffees 
  • one million litres water
Workout:

60 min. Pilates class
60 min. walking

Fit Mom Day 2

Still sick, but fever's gone so manageable - look and sound like crap, but feeling much less walking dead so workout seems manageable. Also, older two kids back to school so can get Baby to work out with me. Baby loves to work out with Mommy. There's nothing quite like doing push-ups with a wriggly 26-pound kid clinging to one's back.

Food Journal
Breakfast:
  • 1 bowl bran cereal w/skim milk & handful blueberries
Lunch:
  • 4 slices cheese, 4 slices cucumber, 4 slices tomato, 8 wheat & vegetable crackers
  • 1 hard-boiled egg
  • lunch juice (juice of: 2 beets, 2 carrots, 1 stalk celery, slice ginger root)
Dinner:
  • chicken fajita (whole wheat wrap, 1/4 cup chicken, 1/4 cup lettuce, 2 tbsp. tomatoes & onions, 2 tbsp. salsa, 2tbsp. full fat sour cream (fuck off)
Snacks & Beverages:
  • 1/2 apple w/ 1 tbsp. peanut butter
  • 2 mini chocolate eggs (am showing remarkable restraint as counter is literally covered with chocolate) 
  • 2 glasses skim milk
  • lots & lots of black coffee (incidentally, Baby calls coffee "Mommy juice" - smart kid)
  • lots & lots of water (I can't possibly keep track. But if you don't drink at least 8 glasses, make sure you do. More is better. I probably drink 80.)
Workout

60 min. walking

Arms & shoulders: (w/5lb weights)
Dead shoulder lift – 16 reps alt single arms, 8 reps double arms
Bicep curl – 16 reps alt single arms, 8 reps double arms
Side shoulder lift – 12 reps
Shoulder press – 12 reps
Tricep press - 12 reps
(Repeat set of all 5 exercises x3)
Chest: (w/8lb weights)
Arc lift – 12 reps
Chest Press – 12 reps
Windmill – 12 reps
Rear press – 12 reps
(Repeat set of all 4 exercises x3)
Abs:
Crunches – 20 reps
Cross crunches – 20 reps each side
In & out crunch – 40 reps alternating
Extension criss-cross – 40 reps alternating
Oblique crunch - 20 reps each side
Lower ab lift - 20 reps
(Repeat set of all 6 exercises x3)
Legs & buns:
Lunges - 12 reps each leg
Squats - 20 reps
Plie squat - 20 reps
Calf raises - 20 reps
(Repeat set of all 4 exercises x3)
Hamstring curls - 20 reps each leg
Hamstring extension curls - 20 reps each leg
Straight-leg squeeze - 20 reps each leg
Push-ups (not legs, but happen to be in right position) - 12 reps
(Repeat set of all 4 exercises x3)

Fit Mom Day 1

60 min. walking.

That's it. Nothing else. Too bloody sick. Should probably have waited until healthier to start, but have been planning this for a while to start April 1st. Meh.


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