Monday, 15 April 2013

Fit Mom Week Two

Fit Mom Day 14

Food Journal:

Breakfast:
  • scrambled eggs w/spinach & feta
Lunch:
  • tuna w/tomatoes
Dinner:
  • roast beef
  • roasted carrots & onions w/kale
Snacks & Beverages:
  • 1 banana
  • 3 mini chocolate eggs
  • 2 glasses skim milk
  • oodles of water and black coffee
Workout:

60 min. walking
45 min. Stretch & Tone class

4x25 crunches on exercise ball
4x20 crossover crunches (each side) on exercise ball
4x25 lower ab lifts on exercise ball

Fit Mom Day 13

Ow. Calling rest day. May as well make cheat day, too. Get all bad habits over at once.

Fit Mom Day 12

Hit the pool tonight for a swim alone. Not with children. No lessons, no parent-and-tot, no public swim w/pool noodles & inflatables flailing about and screaming children packed shoulder-to-shoulder and my own three dangling off me. Alone. For lane swim. For first time in perhaps a decade. Tried workout like would have done back in the day (swam competitively for fourteen years). Slightly over-ambitious, perhaps - made it halfway through. But felt fabulous being back in water. Will try to make habit of this.

Food Journal:
Breakfast:
  • 1 cup mixed berries (blueberries, blackberries, raspberries) w/15g rasins
  • 1 slice whole grain flax bread 
Lunch:
  • 2 cups chicken salad (1/2 sliced chicken breast, green leaf lettuce, tomato, cucumber, flax seed)
Dinner:
  • 20 shrimp, 6 slices cucumber, 6 slices tomato, 2 slices cheese
Snacks & Beverages:
  • 1 grapefruit
  • 2 glasses skim milk
  • lots of water & black coffee
  • 2 beers (It's Friday, shut up.)

Workout:

60 min. walking
45 min. swimming

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)

Calf raises 4x25 reps
Push-ups 4x20 reps
Tricep dips 4x20 reps


Fit Mom Day 11

Food Journal:
Breakfast:
  • 1/2 cup cottage cheese, 1/2 cup mixed blueberries, raspberries, strawberries
Lunch:
  • 2 cups spinach salad w/1 tbsp each rasins, chick peas, cucumber, baby tomatoes, olive oil
Dinner:
  • roasted chicken
  • roasted potatoes & beets
Snacks & Beverages:
  • lots of water & black coffee (Learned after several days of forgetting to buy coffee that no coffee in am results in headache & body shakes. That's normal, right?)

Workout:

90 min. walking
45 min. Aquafit class


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
Push-ups - 12 reps
(Repeat set of all 5 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)

Fit Mom Day 10

Quads in agony. No exaggeration. Agony. Feels fabulous. Also, getting to point where feeling good about workouts inside, feel like should be starting to look better outside; am not, in fact, starting to look better at all. Annoying.
Incidentally, still sick.

Food Journal:
Breakfast:
  • juice of: 1 grapefruit, 1/2 orange, 1/2 lemon, 1/2 cup blueberries & blackberries, slice ginger root
Lunch:
  • spinach plate (mounds of spinach, 1/2 cup chick peas, 1/2 cup cottage cheese)
Dinner:
  • grilled tuna
  • tomatoes
Workout:

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

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)
Calf raises 4x20 reps

Fit Mom Day 9

Food Journal:
Breakfast:
  • 1 banana w/1 tbsp. peanut butter
Lunch:
  • whole wheat wrap w/ lettuce, tomato, cucumber, cheese, salsa
Dinner:
  • grilled salmon w/ lemon & pepper
  • grilled eggplant, squash & tomatoes
Snacks & Beverages:
  • 2 mini chocolate eggs (but medicinal as quads in agony from noble effort at exercising)
  • 1 grapefruit
  • lots of water & green tea

Workout:

60 min. walking

Circuit:
4 flights stairs
60 sec. jump rope
30 sec. lunge back / cross reach
30 sec. extension "jog" in plank position
15 push-ups
(8x through circuit; 5 min. break; repeat 8x through circuit)


Fit Mom Day 8

Food Journal
Breakfast:
  • 1 Greek yogurt (100g) w/1 tbsp bran
  • 1 slice whole grain flax toast
Lunch:
  • breakfast juice (juice of: 1 grapefruit, 1 orange, 1/2 lemon, 1/2 carrot, handful spinach, slice ginger root)
  • 4 slices cheese
Dinner:
  • 1 cup quinoa bake (w/chick peas, tomato, onion & herbs)
  • 2 cups salad (lettuce, spinach, cucumber, tomato, oil & vinegar)
Snacks & Beverages:
  • 2 cups green tea (forgot to buy more coffee)
  • ridiculous amounts of water; some with lemon
Workout

60 min. walking
30 min. kickboxing class

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)
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: (on exercise ball)
Crunches – 20 reps
Cross crunches – 20 reps each side
Lower ab leg lift - 20 reps each side
(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)


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The Exercises
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