Friday, 19 April 2013

Fit Mom Week Four

Fit Mom Day 28

Long, lovely day outside playing with the kids & doing backbreaking physical labour in the yard - did not leave a lot of energy for workout. HOWEVER, wore shorts haven't been able to fit into since before last pregnancy. Consider HUGE victory!

Food Journal:
Breakfast:
  • juice of: 1 grapefruit, 1 orange, 1 lemon, handful spinach
Lunch:
  • 1/4 chicken quesadilla (whole wheat wrap, grilled chicken, tomatoes & onions)
Dinner:
  • grilled chicken breast
  • mashed potatoes (screw it. weekend. hungry. deserve after hauling large stones around all afternoon.) 
  • grilled eggplant
Snacks & Beverages:
  • 1 glass skim milk
  • 1 stalk celery
  • handful green grapes
  • 2 black coffees
  • one million glasses water
Workout:

30 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)



Fit Mom Day 27

Rest day, cheat day.

Fit Mom Day 26

Food Journal:
Breakfast:
  • juice of: 1 grapefruit, 1 orange, 1 lemon, handful spinach, slice ginger root
Lunch:
  • 1/4 grilled chicken breast
  • 1 cup mixed greens salad w/oil & vinegar
Dinner:
  • 2 beers...(forgot to eat solids...Friday night...hanging out with my man...)

Snacks & Beverages:
  • 4 slices cheese
  • 1 apple
  • lots of water & black coffee
Workout:

60 minutes walking
30 minutes jogging (ugh.)

Legs & buns:
Hamstring curls - 20 reps each leg
Hamstring extension curls - 20 reps each leg
Straight-leg squeeze - 20 reps each leg
(Repeat set of all 3 exercises x3)
Chest: (w/8lb weights)
Push-ups - 20 reps
Arc lift – 12 reps
Chest Press – 12 reps
Windmill – 12 reps
Rear press – 12 reps
(Repeat set of all 5 exercises x3)
Abs:
Crunches w/20lb weight 4x20

Fit Mom Day 25

Food Journal:
Breakfast:
  • 1 banana
  • 3 slices cheese
Lunch:
  • 6 slices cucumber, 6 baby carrots, 1/2 tomato
Dinner:
  • 1/4 cup whole wheat pasta w/tuna, tomatoes & onions
Snacks & Beverages:
  • 3 strawberries
  • lots of water & black coffee
Workout:
90 minutes walking
45 minutes swimming

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)
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 24

Food Journal:
Breakfast:
  • 1 grapefruit
  • 1 slice flax bread w/3 slices cheese
Lunch:
  • 2 cups spinach & grilled chicken salad
  • 1/2 tomato
Dinner:
  • butternut squash soup (Wonderful husband made from scratch last night. Delish. Love him. Not solely for skills in kitchen, but at least in part.)
  • 1/2 chicken breast w/ lemon & herbs
Snacks & Beverages:
  • 1 orange
  • 2 glasses skim milk
  • lots of water & black coffee
Workout:

60 minutes walking

45 minutes Bodysculpt class

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)


4x15 push-ups
4x25 abdominal crunches


Fit Mom Day 23


Ran yesterday. Running sucks. Ow. But feel better. Working harder.

Food Journal:
Breakfast:
  • juice of: 1 grapefruit, 1 orange, 1/2 lemon, handful spinach
  • 3 slices cheese
Lunch:
  • 1 stalk celery w/peanut butter
Dinner:
  • baked chicken breast w/lemon
  • 1/2 cup green beans w/ red & green peppers
Snacks & Beverages:
  • 8 vegetable crackers
  • lots of water & black coffee
Workout:

60 minutes walking
45 minutes Stretch & Tone class

Circuit:
4 x 4 flights stairs
30 sec high-knee stationary jog
30 sec stationary "power skate"
15 tricep dips
25 abdominal crunches
Complete circuit x4


Fit Mom Day 22

Heading into home stretch of 30-day challenge. See & feel results, but not enough effort put in thus far. Must step up workout intensity, be more disciplined with diet. Therefore - am going for run tonight. Cannot overemphasize how intensely I dislike running. (Sigh.)

Food Journal:
Breakfast:
  • 100g Greek yogurt w/handful blueberries
Lunch:
  • 1/2 beef & tomato sandwich (1 slice flax bread, 1/4 portion leftover steak, 2 slices tomato, spinach, 1tsp. sour cream)
Dinner:
  • grilled chicken w/lemon & olive oil
  • 1 cup mixed greens salad w/ tomatoes & cheese
Snacks & Beverages:
  • 1 grapefruit
  • lots of water & black coffee
Workout:

60 minutes walking
30 minutes jogging

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)
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)


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