Wednesday, 17 April 2013

Fit Mom Week Three

Fit Mom Day 21

Does hauling zillion-pound stone pavers & bags of gravel around all day count as weight training? If so, can skip workout. Feel like that's cheating, however. (For that matter, does chasing three little boys around all day every day count as cardio? Hmmm...)

Food Journal:
Breakfast:
  • juice of: 2 oranges, 1 lemon, 1/4 cantaloupe, handful spinach
  • 100g Greek yogurt w/ handful blueberries
Lunch:
  • 1 slice flax bread w/3 slices cheese
  • 1 cup spinach salad (w/tomatoes & feta)
Dinner:
  • steak
  • 2 cups mixed greens salad w/olive oil & vinegar
Snacks & Beverages:
  • 1 stalk celery w/1 tbsp. peanut butter
  • 1 glass skim milk
  • lots of water & black coffee
Workout:

60 min. walking
45 min. Pilates class

15 tricep dips
20 push-ups
25 crunches
(repeat set of all 3 exercises x4)

Fit Mom Day 20

Every other Saturday has been rest & cheat day. May as well remain consistent.

Fit Mom Day 19

Plateauing. Hate that. Have to push through. Ugh.

Food Journal:
Breakfast:
  • 1 grapefruit, 6 strawberries
Lunch:
  • green leaf & spinach salad w/ cucumber & olive oil
  • 4 slices cheese
Dinner:
  • 1 chicken fajita (whole wheat wrap, 1/4 cup grilled chicken, spinach, tomato, salsa, cheese)
Snacks & Beverages:
  • 1 orange
  • 1 glass skim milk
  • 2 beers (Friday.)
  • 1 million cups water & black coffee
Workout:

60 min. walking
30 min. rollerblading

Legs & buns: (w/ resistance bands)
Straight leg lifts - 20 reps
Straight leg circles - 20 reps
Tap-tap leg lifts - 20 reps
In & out leg lifts - 20 rep
Scoop lifts - 20 reps
Bent leg lifts - 20 reps
Inner thigh lifts - 40 reps
(Repeat whole set of 7 exercises x 3)

Tricep dips 4x15 reps

Fit Mom Day 18

Suspect may have developed tapeworm. Not really, obviously, but am starving and completely without willpower. WANT ALL THE FOOD. Can't figure it out. Want to eat everything in house. Annoying.

Food Journal:
Breakfast:
  • 1 slice flax toast w/1 tbsp. peanut butter
  • 6 strawberries
Lunch:
  • 2 eggs
  • 1 stalk celery, 6 slices cucumber, 6 baby carrots
Dinner:
  • spaghetti (whole wheat pasta, 2 tbsp. salsa, sauteed tomatoes & onions & green peppers for sauce)

Snacks / Beverages:
  • 1 banana
  • 2 chocolate chip cookies (have you ever baked fresh cookies & not had one? Impossible.)
  • 2 glasses skim milk
  • lots of water & black coffee
Workout:

60 minutes walking

Legs & buns:
Lunges - 20 reps each leg
Squats - 20 reps
Plie squat - 20 reps
Calf raises - 40 reps
(Repeat set of all 4 exercises x3)
Arms & shoulders: (w/5lb weights)
Dead shoulder lift – 20 reps alt single arms, 12 reps double arms
Bicep curl – 20 reps alt single arms, 12 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)


Fit Mom Day 17

Food Journal:
Breakfast:
  • 1 cup Cheerios w/skim milk & strawberries
Lunch:
  • 2 cups spinach salad w/ cucumbers, tomatoes, onions, feta & pine nuts
Dinner:
  • grilled salmon w/salsa
  • green beans
Snacks & Beverages:
  • 1 orange
  • 15g raisins
  • 1 glass skim milk
  • lots of water and black coffee
Workout:

90 minutes walking

Circuit:
10 sets stairs (4 flights)
30 sec w/jump rope
20 tricep dips
20 abdominal crunches
20 push-ups
Repeat whole circuit x4

Fit Mom Day 16

Absurdly unmotivated today. Ugh.

Food Journal:
Breakfast:
  • 1 grapefruit
  • 15g raisins
Lunch:
  • whole wheat wrap w/cucumber, tomato, spinach, salsa, tiny bit of cheese
Dinner:
  • teeny-tiny 1/2 cup roast beef baked pie rest of family had countless servings of and appeared to enjoy immensely (shaved roast beef, roasted potatoes, carrots, green beans, onions, pine nuts)
  • 2 cups spinach & swiss chard salad (w/olive oil & mustard seed)
Snacks & Beverages:
  • 2 mini chocolate eggs
  • 1 glass skim milk
  • endless amounts of water & black coffee

Workout:
60 min. walking
45 min. Pilates class

4x20 hamstring extension curls
4x20 hamstring curls
4x20 straight leg squeeze
4x20 mid-glute bent leg lifts
4x20 push-ups

Fit Mom Day 15

Beautiful spring weather had envisioned working out in has finally arrived (somewhat late). Plan to take advantage by spending entire day walking with Baby. Should try to do something outdoorsy this evening, too - possibly bike ride or rollerblade?
Finally feeling like workouts starting to pay off - jeans fitting slightly looser, arms somewhat more toned. Bearing no resemblance to old fit self yet, obviously, but heading in right direction. Nothing worse than feeling of working toward something w/ no visible results.

Food Journal:
Breakfast:
  • breakfast juice (juice of: 1 grapefruit, 1 orange, 1/2 lemon, 1/2 carrot, handful spinach & kale)
Lunch:
  • (nothing - forgot to eat, enjoying sunshine)
Dinner:
  • 1 chicken fajita (whole wheat wrap, 1/4 cup grilled chicken w/lettuce, tomato, green pepper, salsa, cheese)
Snacks & Beverages:
  • 1 apple
  • 2 glasses skim milk
  • lots of water & black coffee
Workout:

90 min. walking
30 min. rollerblading

Legs & buns:
Diagonal lunges 4x20 each leg
Squats 4x20 reps
Calf raises 4x25 reps w/10lb weights
Arms & shoulders: (w/6lb 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 x4)
Back: (w/ 6lb weights)
Upright fly squeeze – 12 reps
Standing rear fly – 12 reps
Upright windmill - 12 reps
(Repeat set of all 3 exercises x4)


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