Pregnancy Workout

For fun I thought I would post really quick what my workout routine has been for my Second Trimester. Through both of my pregnancies it's been a little frustrating trying to find a challenging, safe, and fun workout routine. I'm posting mine to give other moms or soon to be moms some ideas for their own workouts. All of my workouts are done at home or outside.

Just a little reminder that you are usually safe with any workout routine as long as it's something you've been maintaining before you got pregnant.

Monday: Total Body Workout ***full workout posted at the bottom**

Tuesday: My main goal is to get some cardio in. Denali and I have been going on an 8-10 mile bike ride together on these days. Once again, I had already been riding my bike a lot before getting pregnant and through out my first trimester. It's getting a bit too cold for bike rides so last week I went on a 2 mile run/walk with Denali. Some days I'm too exhausted and all I can do is walk a 1 mile, round trip, walk to the park with Denali. I think it's just important to get out, move, and increase your heart rate. 

Wednesday: I attend the Body Combat class at Golds Gym. I love, love, LOVE, this class. I honestly get a high from the energy in the room and the fun, but intense, workout. 

Thursday: My stretch day. I have terrible flexibility, always have. It would be better if I designated 15 or so minutes each day to stretching but it just never happens so I just have an hour each week that I focus on stretching. 

Friday/Saturday: These two days are always changing. I'll usually rest on Friday and go on a bike ride, take a spin class, go to TRX, or do my total body workout on Saturday. Sometimes it's flip flopped and Saturday I rest, or both days I exercise, or both days I rest. It really just depends on how i'm feeling and what my schedule is like.

Sunday: Rest day.

This workout schedule could be too much for some people or way easy for others. It works for myself and my body and I guess that's what's most important.

***Total Body Workout***

Warm Up: Running in place, jumping jacks, torso twists, just whatever to get moving and warmed up.

Main:
-Triceps Push Up (you could so it on your knees too) 15-20
-Hamstring Curl while in a Plank Position. Just start off in a plank (on your elbows and toes) and touch your heal to your butt, one leg at a time. 20
-Squat with an overhead shoulder press (with dumbbells or a barbell). 20
-Side Fly (with dumbbells) 20
-I don't know what to call this next exercise. Start on your hands and knees (or hands and toes). Touch your right knee to your left elbow. Switch and do other side. 20 Each side.
-Wall Squats with Exercise ball. Put the ball on the wall and back on the ball. 10 squats and hold in squat for 30 seconds. 3x
-MMA set. 30 jabs, each arm. 30 uppercuts with 5 lb weight. 2x
-Standing Side Crunch. Standing up, touch right elbow to right knee at the side of your body. Switch sides. 20 each side.
-Walking lunges. I'll probably have to switch this out from something else as I get farther along in the pregnancy. 30
-Bicep Curls. 20
-Seated Ab Twist. 20 each side. 
-Butt Lift Bridge. Hold hips up and alternate extending legs.

2 or 3 sets (depending on time and energy)
Should take about 45-60 minutes.

Cool Down: Walk and Stretch

I like this workout because I can do it at home, with only a few sets of dumbbells, while Denali is taking a nap. It does not put a lot of emphasis on lower body because I usually do a bike ride the next day.

You could change up the sets and reps to make it work for you and your different goals.

Hopefully it helped give you some ideas. Please feel free to leave any comments, suggestions, or questions! Thanks guys!

Day 60 of the 60 day challenge!!! (it's finally here!)

I haven't been posting recently because I've been taking a break physically which I think is exactly what my body needed! I dropped another 1.5 lbs and .5% in body fat just over the last week and a half. I am a perfect example of Over Training. I stopped seeing results so I worked harder when in fact that was my queue to slow it down. My body was yelling at me "dude! I'm tired and I can't keep up so I'm just going to shut down". Taking a week break gave my body time to recover completely and get back with the program.

Since I'm going on a cruise tomorrow and have honestly no time to get everything done that needs to be done my "Final Picture" is a little lame. It's your classic- take a picture of yourself flexing in the bathroom mirror. 

Here is the moment, that really maybe no one has been waiting for besides myself...my final stats and picture!

Weight: 123 lbs 

Body Fat %: 18.5

Chest: 33 inches

Waist: 29 1/2 inches

Hips: 36 inches 

So I actually only lost 1 lb from my original weigh in but I've lost 1.5 % body fat! The cool thing about those numbers is it shows that what you weigh doesn't matter! I was still getting healthier and stronger even though the scale wasn't moving. Since entering into the health and fitness industry, I have never been lower than 20% body fat! It's true though that my body looks very different after having a baby even though I'm more healthy now.

2.5 inches of my Chest (this could be due to the fact I'm not breast feeding anymore)

2 inches of my waist!

0 inches of my hips. 

The pants I'm wearing in the picture are pants that I have not been able to fit into since before getting married! It's a really great feeling to be back into them again.

How do I feel?! AMAZING! I have lots of energy, I feel strong, and the most important thing is that I like the way I look!  What is that main thing I want you to get from all this?! You have the ability to reach your goals WITHOUT fad dieting, buying expensive weight loss supplements, or spending hours and hours and hours at the gym! All it takes is a well designed training program, support, someone to report to, and some nutrition basics and advice.

Please ask me questions! Leave comments! Interested in some training? Need tips? Would anyone local be interested in free group boot camp classes this summer?

Tune in for my After Cruise Check up! We'll see how much damage is done on a week long vacation of all you can eat food.

City of Rocks + Over Training

First off, some pictures and recap of my trip to City of Rocks this last weekend. 

To make it quick I though I would list off some of the best and and not so great parts of the weekend since those are usually the most memorable.

BEST

-Family! Everyone from my family was there besides one of my bros and his family.  A lot of people are often surprised how close my family is to each other. Lets face it, they are my best...er...maybe my only friends I have these days. 

-Being out in the beautiful high altitude desert of Idaho. Typically I don't think of Idaho and say "oh ya it's so pretty there" (apart from the Tetons) but this trip was absolutely gorgeous and the weather was amazing as well.

-I left my makeup and nice clothes at home. I promised myself that I would not care AT ALL about what I looked like. It was amazing. 

-Top climbing a 5.10 b. I seriously roped in thinking dude there is no way im climbing this whole thing but lets just get up like 10 feet. I got to 10 feet and said lets go 20. This continued till I made it to the top. My heart was pumping crazy fast the entire time and my adrenaline running but that is the best part about climbing. 

-Lead climbing Too Much Fun. I've lead climbed harder climbs than this but this one was particularly amazing to me. At one point I started to lose my grip, like seriously lose it! I was about 5 feet up from my last bolt which meant that if I fell I would fall at least 10 feet before being caught. I was really scared that I was actually going to fall which I have never done while lead climbing. I remember having enough time to tell my self to calm down and just keep holding on a second longer. The good new is that I didn't fall and it was amazing to make it through knowing that I had accomplished something like that.

-I had the guts to climb in just my sports bra. I've totally always wanted to do it so I did and it was fun. Silly, I know, but its true.

NOT SO GREAT

-Getting a $90 speeding ticket on our way up.

-Having some of the worst head ache through out the trip. + Nausea.

-Family. There were a lot of us which means I did 2 climbs in 2 days. That's how it goes though. :)

I love my dad's "Rock Climbing Clothes"

I think I'll cherish this picture for a long time. Those hands are so familiar to me.

When I first started my 60 day challenge I told myself over and over again to not over train. I told myself this again and again through out the weeks and yet here I am, over trained. I don't think I'm terrible right now but if I don't keep my workouts under control then I could be in big trouble. I'm tired ALL THE TIME, huge lack of motivation, got sick last week, difficultly sleeping this weekend.
I honestly don't think the duration or the frequency of my workout schedule is a problem but I push myself to the limit every time. Every second of  every bike ride I feel like my legs might give out or maybe even just pop right out of the hip socket and I'll see them laying on the ground behind me. I push myself to failure every time.
SOOOOO yesterday I took the day off and I also ate a big fat peanut butter bar and it was awesome! I don't feel bad about it and I don't feel like either hindered my progress but rather helped.

Today I went for a 30 minute easy ride.

13 More Days!

So here I am, only 13 more days till the "Big Reveal" as my sister put it.

WEEKLY STATS

Weight: 125.5 lbs (1.5 lbs up from last week)
Body Fat %: 19
BMI: 22.9

Waist: 30 1/4 inches (-1/4 from last week but we'll say no change becasue that could just be that I didn't eat as much this morning)
Hips: 36 inches
Chest: 33.5 inches (-.5 inches)

Pretty much this week i've seen no change apart from gaining 1.5 lbs. I don't really pay too much attention to weight though. Weight is a terrible indicator of health and wellness.

Something cool that I noticed while working out in my body combat class is that at the beginning of my 60 days I could last a half hour in that class. Now I can work my very hardest through out the duration of the class and still feel up for more. That right there is a big WAHOOOOOOOO!!!!!!!!!!!!!!!!!!!!!!! This same thing goes along with all my weight training. 1 hour seemed like an eternity at the gym, now it feels like 15 minutes.

One of my goals that I actually took on a while ago was to be able to do 15 pull ups by the time I went on my cruise. I wasn't able to do a single one 4 months ago and I can now do 7. It's not 15 but I've still got 2 weeks right? ;)

I can now fall asleep quickly! Before I started my 60 day challenge and a little bit in the beginning I was having a really hard time sleeping. Now I lay in bed and pass out in 2 minutes + I have tons of sustained energy through out the day.

When I started the 60 day challenge I would seriously eat a whole sleeve a cookies or 18 pieces of candy. Candy or cookies was one of the things on my grocery list and Andrew and I would eat some (or a lot) every night. Now both of us have broken that habit that we've had for 2 years.

TUESDAY
Interval training in target heart rate zones.

I have to take continuing education credits to re-certify through NASM every 2 years. I just took a Cardio for Weight Loss course that gave me a great insight to maximizing your Cardio.
I already knew about finding your target heart rate zones and how to use them but I didn't know why you used them in certain ways and why certain programs where designed the way they were. Now I can actually design my own programs! Woot woot!

WEDNESDAY
Rest

THURSDAY
45 minute bike ride with Denali-Hills
30 minute upper body weight training

Days 25, 24, 23, & 22

Friday: Rest Day

Saturday: Body Combat. Have I mentioned how much I love this class? Any stress of the day or the week just flies out the window. This. Class. Is. Amazing!

Sunday: A much needed rest day. After Saturday's class Andrew and I went to the Zoo and I was exhausted! Climbing up the small hills they have there totally wiped me out and every time I would squat down to check on Denali and stand back up I would get really light headed. This all made me nervous that I'm over training so I really needed this rest day.

Monday: 20 minutes of core on the TRX. 1 hour hike. 1 really, REALLY tough climbing rout. Seriously I almost peed my pants.  On the hike out from where we were climbing Andrew slipped and gashed his leg open on a sharp rock. I was actually hiking ahead and didn't even know it happened till we got home and Andrew finally told me. I could tell it was deep but since it was so bloody I didn't realize how bad it was. I told him the hop in the shower and we would see what needed to be done after. After he showered I told one look at it, put some gauze on it, wrapped it up, and took him to get stitches.  So we spent the evening at Instacare. It was pretty gnarly, you could see tendons and all sorts of stuff.

Forgot to take a before picture! What was I thinking?

Yesterday I had Andrew take pictures of me so I could personally get motivated by any improvement, or maybe a lack of improvement. I'm sure you can guess that the improvement isn't great by the lack of posted pictures. I honestly could see only the tiniest of changes. Talk about discouraging. I feel tough and buff but it's definitely not showing. Want to know why? DIET! I've really gone off the deep end now that I don't have an app tracking my calories. I've got 3 weeks until I leave on my cruise. Still I don't believe that you have to go on a crazy diet to lose weight but lets see what a little food management can do for me in 3 weeks.

What did yall do for the holiday weekend? Hopefully there were no trips to Instacare or worse! 

Stay classy.

Laura out.

Day 29, 28, 27, and 26

Saturday:
Stair stepper - 40 min

Sunday:
Rest

Monday:
Total Body TRX - 1 hr

Tuesday:
Bike Ride -18 miles/ 1 hr
Dude this was HARD! I knew I only had so much time on the bike before Denali would get tired of it and freak out. I figured I had 1 hour and I wanted to ride as hard as I could. I made it 18 miles in one hr, including baby stops. No wonder I'm so crazy pooped and tired today. My HR watch said I burned around 700 calories!
The craziest part was that Denali fell asleep for about 20 minutes on the way back. Kids are crazy. I don't know how she slept slumped over in her chair, bumping around on the bike.

One Year

Today is my daughter Denali's one year birthday! It's been an entire year since that amazing amazing day when I labored for 15 hours and put my body through hell, for the most amazing outcome. Since this is my fitness blog I won't be sharing much about her, but about my journey over the past year.

I remember when I went out for my first walk postpartum. It was literally around the block and I was totally exhausted. I came home and went right back to bed and was sore for days.  I remember thinking "I have a LONG road in front of me" and it really has been. I never wrote down my goals but I think my one year goals were to weigh the same as  I did before I got pregnant and to have a "hot bod". Well I don't know if you can say I have a hot bod but I think it looks pretty darn good! I have less body fat than I did and I weigh less than I did. I'm actually in better shape than I was before getting pregnant with Denali which I didn't expect. Also during the past year I have accomplished a lifetime goal of completing a half marathon and on top of that have ridden 50 miles on my bike and am still training for a full 100.

Here are my measurements from 6 weeks postpartum vs today:

Weight- 142.5 lbs (I was 165 lbs the day I delivered) 124 lbs (-18 lbs)

Body Fat %  25.7 19% (-6.7 %)
BMI 26  22.7

Measurements in inches (right side of body)
Bicep- 11.5 9.5 (-2)
Chest- 37 34 (-3)
Waist- 35.5  30.5 (-5)
Hips- 40 36 (-4)
Thigh- 23  20.5 (-2.5)
Calf- 13.5  11.5 (-2)
                = -18.5 inches

Wow! I was honestly not expecting such big changes. I feel so incredibly blessed to have the body I have. That it moves the way it's supposed to, that I have all 4 limbs, that I have the ability to do the things I want to do. I'm so grateful as well that Denali and Andrew have really great health.

I think the biggest help for me during the last year is that my husband tells me I'm beautiful everyday. This huge self esteem boost has helped me be okay with who I am and what I look like at any stage. I think it's important that you become friends with yourself or you'll never make it through your weight loss and wellness goals. If you become too obsessed with being the perfect this or the perfect that then you'll lose hope. You have to celebrate the things you've done right, not the things you've done wrong.

Day 30

HALF WAY!!!!!!

Day 30 Workout

Hour bike ride with Denali on Legacy Parkway

This weekend is going to be a good weekend. I'm going to make it a good weekend. I can not give up. I will not give up. I will work out today. Even though I have to make 48 cupcakes today I will not stuff myself with cake.

Day 31 + Weekly Stats

Do you guys ever have times in your life when things are CRAZY!! Well the month of May has turned into my crazy month. We have something going on literally every evening and weekend. Plus things like planning and getting everything ready for Denali's birthday (why am I doing a party any way? It's not like she's going to remember), I have to pass two exams in the next 20 days for my NASM re-certification (Oh procrastination), 3 vacations in the next 20 days to plan and pack for. Anyway, just my little rant which really can't count for a rant because all the "things" we have going on are awesome!

WEEKLY STATS

Weight: 123.5 (-.5)
BMI: 22.6
Body Fat %: 19 (-1) (wooooohooooooooo!)

Chest: 34 inches (-.5)
Waist: 31 inches (-1.5)
Hips: 37 inches (+1, I blame this on my all my bun muscles I'm getting from biking.)

WORKOUT + DIET

So, I've failed miserably on logging my diet since I lost my itouch.

Monday- Max Circuit Training Insanity video. This was "insanely"  hard. + leisurely bike ride with family.
 = 100 minutes

Tuesday- Nothing. Lets call it a rest day..... I spent the evening trying to take some one year pictures of my little girl and a family picture.

 TODAY'S GOALS
-remember my password to the calorie count website
-log my diet
-workout somehow even though my day is crazy



*****FOR FUN! Leave a comment telling me for favorite form of exercise and a personal goal for the summer!*****

Spokes for Hope

Spokes for Hope was both Rachel and mine first bike race ever! Our sister in-law Danae had signed up with us but was feeling ill the morning of the race and didn't end up making it. 

Race start time: 8:00 AM

Rachel and I before the race.

 The whole environment and feel of the race was really chill which I was glad for since it would have been much more intimidating if everyone was really serious about it. + it was a Women's only race.

We were escorted over the first overpass by police but after that we were on our own.

Since Rachel signed up for the 30 miles (really 32 miles) and I signed up for the 50 miles (really 56 miles) we only spent the first 20 miles together.

We reached pit stop #1 (18 miles) around 1:15:00 so we where making pretty good time. This was by far my favorite part of the race.  The route took us out to the new Airport in St George so it was mostly just us and the beautiful red rocks of Southern Utah. 

After Rachel and I separated from each other, I headed back into town and didn't see another rider for 20 miles. The only indication that I was still participating in a race was the occasional sign with an arrow pointing me in the right direction. 

I was feeling good until mile 40 where I had to climb a huge hill, not only once, but twice. After that I got a pounding head ache and every bump in the road meant pain. After getting lost twice, and no luck on getting my headache to subside my moral really started to drop. There was no one there to say "We can do this! We only have 5 more miles".

I cried, well not really because I was so dehydrated that I couldn't form any tears. The last 5 miles all I told myself is that I was never going to do this again. Although the second I saw the finishing line all those feelings went away and I was the happiest person in the world!

Looking back- I can now realize I was getting severely dehydrated, hence the head ache and lack of tears. I needed to take more stops than just the 2 provided and make sure I was drinking enough water. I only had about 4 water bottles full in the 4 hours I was riding in 90' weather. 

I also won't be doing it alone. I am a social person. I thrive on the energies of the people around me and positive reinforcement. Not to mention the fact that you can get a break by drafting off the people you are with. 

Despite all the negativity I felt during the last 10 miles of the race, you can ask me if I would do it again and I would reply with a "HECK YA"!

 My average pace was 13 mph which really is quite terrible but I'll take it!

Rachel finished her 30 miles in a little over 2 hours which is fantastic!! She said she would definitely do it again.

Best Parts:
-Making most of my passes on hills. I didn't realise I was a good hill climber until this race.
-Laughing with Rachel
-Knowing that I can do anything I set my mind to.
-Seeing the finish line.
-Andrew and my in-laws being there at the finish line.
-Eating lots and lots of food after.
-Jumping into the swimming pool when we got back to the house.
-My HR watch said I burned a little over 2500 calories during the race.

38 &37

I lost my Itouch.....
I don't want to admit how sad I am about this.
It's going to make it really hard to log my calories/meals.

Today's Workout:

TRX
-Bicep Curl
-Tri Press
-High Row
-Shoulder Fly
-TRX Crunch
-TRX Pike
 = 30 Minutes

Body Combat Class
My watch said I burned 480 calories in 55 minutes.
=55 minutes

Total workout time = 85 minutes

3 Week Update 

Bust 34 inches
Waist 31.5 inches
Hips 36 inches

125lbs

20.3% Body Fat
22.9 BMI

-Not really a great week as far as measurements and weight loss goes. I can't say I didn't expect it though. Monday night Andrew took me out to Ruth's Chris for our Anniversary and Tuesday night I went out to dinner with my parents at PF Changs + eating out 3 times last week. This week I have been carbo loading, and if you do it right you'll gain around 2-3 lbs. I don't mind as long as I don't die on my race this Saturday.

Tomorrow and Friday are rest days besides stretching. Saturday, RACE DAY!

Days 42, 41, 40, & 39

FRIDAY: Rest day.

SATURDAY:

42.5 mile ride = 3 hrs
It. Was. Hard.
My Dad and I always leave on our bike rides heading into the wind, the theory being that we will have to wind at our backs on the way home. So far every long ride I've been on somehow the wind changes half way through and I get a head wind both ways. This was the case Saturday besides on our way back down Immigration Canyon.
Of course I decided to not only go for a 40 mile bike ride but to ride all the way to the top of Immigration Canyon from Bountiful and back. The way out was great. I actually beat my dad up the big climb at the end of Immigration which was a first. By the time I hit North Salt lake, the last 7 miles or so, I was done. My legs literally felt like someone had injected acid in them with thousand needles. I sat and rubbed my legs, groaning, for about an hour after. Even though that ride was very hard I think I'll be okay for my 50 miler this weekend. I'm not sure the elevation gain of Saturdays ride but I only have 1,800 ft elevation gain in the race so, fingers crossed, I think I'll be okay.

This week I'll be doing a gradual carbo load and only a few workouts so I can be rested and stored up for Saturday.

SUNDAY: Rest Day

MONDAY (today!): 

It's my husbands and mines 2nd Anniversary today and we'll be going out to dinner tonight. I attempted to get up early and go to the gym with no success so I improvised knowing I won't be going to the gym later.

30 minutes upper body TRX

15 minute Cardio Abs Insanity Video

20 minute Classical Stretch Video

Total time = 65 Minutes

Day 43 - TRX Upper Body Workout

My adorable hubby had a SAR (Search and Rescue, but it's cooler to say Sarrrrr like a pirate) meeting this evening, which means he couldn't watch the babe, which means I couldn't go to the gym. So my upper body workout was done in my apartment on my TRX. 

If I didn't mention before, since i'm doing so much biking I count my biking as lower body.

Just for fun I took some pictures and yes I do feel a little silly about it, thanks for asking, but I thought it might keep things interesting. I thought of doing a video but it's a little hard without a tripod. I couldn't get the camera far enough away so you kept getting awesome booty shots. 

I think I did pretty good for two of my meals being out of the house.

WORKOUT (Or is it work out? Someone be a pal and help me out here.)

Chest Press

Low Row

Triceps 

Biceps 

"Y" (shoulders)

Can you tell that one of my shoulders is more elevated and I can't straighten  my arm all the way? Has to do with  my  slight Scoliosis which has made all the muscles on the right side of my back over develop which tweaks everything. 

High Row

"T" (Shoulders)

(4 more not pictured)
15 reps each, 3 sets.

Have I told you that TRX is AWESOME?! Oh I have? Okay then. Well just in case you didn't get the picture, TRX IS SO AWESOME!

Day 44

A little more than two weeks in and it's been more tough then I would have thought. I'm sure if I wouldn't have publicly announced my goals I would have given up by now which is REALLY, really sad.  

The past couple days have been the hardest so far. For one I have not been sleeping well so I've kind of lost my drive. I also lost a bit of inspiration when I took my 2 week measurements and there wasn't a single change. I had to remind myself that more often then not you'll have a "big lose week" and then won't lose at all the next. You have to give your body time to come back to homeostasis and decide it's okay with losing a bit more fat. I just need to hang in there and be optimistic. 

The good things that have happened:

-Not including the past two days, I have had way more energy than I have had in a long time. Even Andrew has noticed and loves it.

-Definition in my arms is starting to show.

-I'm starting to break some really bad eating habits that's I've had for years.

-I'm sticking to what I said I would do.

WORKOUT

Body Combat class at Gold Gym - 500ish Calories

I laugh so hard every time they do they OFortuna routine. Watch this video to know why. 

  

46 & 45

Yesterday Andrew and I needed to help my brother and his wife move so I didn't have much time to work out. I decided to ride my bike to their house in Kaysville = 15 miles. 

Does anyone else in this work suffer from restless leg? Well it is the most irritating thing at times. Usually I can control when I get it and prevent it from happening but last night I had it so bad that I didn't fall asleep till 4 am. I tell you this because the lack of sleep definitively effected my work out today. I was so tired and it took everything I had to drag myself to the gym but I did.

Total workout time = 40 minutes.

I just did the same upper body workout as last time because I was much to tired to think of anything else to do.

Day 48 and 47

This is one of those "oh crap, lets hurry and log even though nothing cool happened but I have to" post.

 Saturday I convinced Andrew to go on my bike ride with me. We were supposed to go 40 miles but only ended up going a little less than 30. I had forgotten to grab our ice cold water bottles out of the fridge before leaving and we forgot to apply sunscreen so we decided to cut it short. It was probably a good idea because I'm pretty sure I started to get Heat Stroke, or is it Exhaustion? I can never remember which one come first. Head ache that lasted the rest of the day, nausea, extreme fatigue. It was probably a wise choice to end early, to say the least.
That being said, I'm horrified that I have to ride 50 miles in 2 weeks. THANK GOODNESS I didn't sign up for the full century. ooof. that would be a tough task.

As a little side note, Denali is almost all the way weaned which means I'm not longer effortlessly burning calories. This makes me nervous about my up coming weight loss. I must not eat Reese's I must not eat Reese's.

Day 51 - Hill Ride

 Yet again another bad day on my diet. I just can seem to stay away from those Reese's Peanut Butter Eggs. It doesn't help that I bought an entire package just for my family, my mother in-law gave me an entire package, and my mom gave me some in my Easter basket as well.
Today I have a little zip lock bag with a few treats in it that I can eat today at any time. We'll see if this method works.
My second mistake was a Costco Muffin that I helped Denali eat for lunch. I didn't know until this morning that they are around 640 calories each! Makes me think of my favorite comedian Jim Gaffigan talking about how muffins are just a cup cake with out frosting or the mini-muffins.

“Have you seen the mini-muffins? How much denial are we in when we’re eating mini-muffins?… ‘Oh I’m just gonna have like one…or twelve…So small, they don’t really count. They’re like muffin vitamins. When I eat ‘em, I feel like an astronaut!’ ”

Someone from Bountiful might appreciate my ride yesterday. I only had a short amount of time so I decided to do a hill climbing ride. My original thought was Victory Road in SLC but it was right at rush hour and I decided that I didn't need to put myself in that much danger. 

My Rout:

-Down Highway 89

-Up Eagle Ridge Dr

-North along Bountiful Blvd 

-Down Eagle Wood something road

-Back home

Total time = 40 Minutes

I have to admit that I had to ride into every other side street to give my legs and heart a break. I sincerely thought my lungs were going to pop like an over filled balloon from the strain. My plan was just to go up as far as I could. I got up 1/4 of the way and was dying but thought to myself just get half way. At 1/2 way I was dying but told myself I could make it 3/4 of the way. At 3/4 I was dying but I was SO close to the top that I couldn't stop there. 

The ride down was rewarding although my hands threatened to give out and I'm sure I took off half the life of my breaks. 

After I totally turfed it a month ago while riding over some train tracks I don't go nearly as fast down hills as I used to. The thought of asphalt embedding into my skin keeps me at bay. 

Day 52 + 1 Week Stats

Yesterday I did sooooo good...until I didn't.

I ate well, worked out twice (to make up for the fact that I didn't workout yesterday), and then at 9 pm I was soooooo hungry that I kinda just went crazy and ate almost a whole package of Reeses Peanut Butter Eggs. What I should have done is just had more dinner and filled myself up a little more since  with my workouts and breast feeding I was probably way under my calorie goal. There are times when your body is telling you something and you should listen. I always know that when I'm craving a burger and fries it's because I've been cutting too much fat out of my diet.

This is not including all my Reese's Eggs and I didn't log any exercise.

WORKOUT

#1 30 minutes of core exercises on my TRX at home.

#2 Upper Body at the gym

-Bicep Curls (12 E/S)

-Overhead Press (12)

-Triceps Dip (12)

-Shoulder Row (12) 

-Pull Ups (15)

-Push Ups (15)

-Dips (15)

-Rotated Bicep Curls  (12)

-Chest Press (12)

-Standing Row (12)

     (all 3 on cable machine)

-----3 sets of each exercise. 

Total Workout Time = 80 minutes

PS: I'm sooooooo sore today. It's been more than a year since I've spent so much time on upper body alone.

Thought for today- You can't starve yourself, it won't work. + Mess up days will happen, just keep looking forward and focus on what you did RIGHT that day.

1 WEEK STATS:

123 lbs (-1lb)
19.3% Body Fat (-.7%)
22 BMI

Bust Same
Waist 31 ( -1.5 inches)
Hips Same

Las Vegas

So I took a spontaneous trip to Las Vegas with my sister and my mom. I didn't have Internet (unless I wanted to pay $14 a day, which I didn't) so I haven't been able to post for a couple days.

My goal for this trip was simply to not move backwards. It's really hard to lose weight when traveling even if you are being perfect with your diet and exercise. Personally I think it's because your body tells everything to stop until it can figure out what you are doing to it. That could totally be a load of bologna. 

I couldn't track my calories with out the Internet, no microwave in the hotel, and couldn't use the hotel gym because I had my little girl all the time.

FOOD

I went to the grocery store the first day and loaded up with fresh fruit, protein bars, Naked drinks, yogurt, and granola bars. I tried to eat only those things for breakfast, lunch, and snacks. It's too difficult to make a yummy healthy dinner in a hotel room with no microwave or way to cook so dinners I always ate out.

EXERCISE

I brought my handy dandy TRX baby! Simply hung it on the door and boom, you've got yourself a gym.

Ash, my sister, doing some one leg squats on the TRX

Doing lunges with my 25 lb nephew. A workout for you and entertaining for the kids.

I did full body strength training every other day and got my cardio in by walks in the morning with Denali and walking up and down the strip.

WRAP UP
~I ate way more then I should have when eating dinner...but hey it's Vegas and I'm going to get my money's worth at a buffet.
~I felt so much better eating lots of fresh food rather than eating out for every meal, especially because my body isn't used to it. Usually by the end of a trip I feel bloated, tired, and stopped up. This trip I managed to avoid all of those things. I will be doing this same system next time I go on a vacation.
~There isn't and excuse for not being able to workout when you go on vacation. I'm not saying you have to workout on vacation, to some that might not be a vacation. Just get creative and have fun!

Day 60

Today was a tough day. I was sooooooo tired this morning so I didn't go to the gym before Andrew left for work like I should have. I was forced to go at 5:30 pm along with the rest of Bountiful. I did half the work out that I wanted to do and then was so fed up with fighting for weights or cable machines that I just went home. You know how some days you feel like you could just go on for forever? Well this was not one of those days. Each repetition was a fight and I had to visualize my end goal to make it through.

Overall, not a very inspiring day. Here's to tomorrow-a better day.

30 minutes on the Stair Stepper

3 Sets

One arm Kettle Bell Swing with lunge and press (15 E/S)
Side Squat with Barbell (15 E/S)
Walking push ups (25 total)
Mt Climbers with legs on step and balancing crunch (25 total)

Ab blasting--Pretty much just did ab exercises until I couldn't any more.

Goals
-focus on fast but controlled reps-high cardio (more fat burn).
-Keeping heart rate around 80%
-30 second break between each exercise

 

Day 61

Today was just like any other Sunday, lots and lots of carbs. 

Sunday's are my rest days so no gym or bike workouts. Although I did Classical Stretch in the morning (look it up-it's awesome!) and Andrew and I went to the park twice today so I at least tried to be a little more active then I would normally be on a Sunday.

Figured I should add some stats in here though so even if my before and after pictures don't show a big difference hopefully we can see some difference in my body fat %.

As of this morning:

124 lbs
20% body fat
22 BMI

32 1/2 Waist
34 1/2 Bust
36 Hips

Day 62

Today was a bit of a doozy as far as "eating healthy" goes. My excused include--it's the first day and it's the weekend. :) My family went out to dinner for my sister and sister in-laws birthdays to the Cheese Cake Factory. I had my mind set on following the rules I set for clients when eating out and I did okay.

Rules I followed:

-I didn't have any of the bread they bring out for you to eat while you wait to consume your 1600 calorie meal.

-Just water NO SODA

-I shared my dinner with Andrew, my fabulous husband, so I ate a little less than half of the portion they give you. A good rule is to split your meal in half and ask for a doggy bag first thing-unless your husband is your doggy bag. 

Rules I didn't do so good on:

-I ate dessert and I lot of it which I actually forgot to log on myfitnesspal so these numbers are a little wrong.

-I kept eating way past my "I'm full" mark even though I only ate half the portion they give you.

Over all I actually feel good about my eating choices today. I was at my mom's for the better portion of the day where there is pretty much an endless supply of cookies which I didn't eat a single one. As well I cut back on my unnecessary snacking through out the day which can add up quickly.

As for exercise, I went on a 27  mile bike ride with my dad, brother, and hubby. This is my first ride of this length for the season and I'm not going to pretend that it was easy. The entire way out was against the wind with a little bit of rain and I did not have a happy attitude. Finally on the way back (which by the way the wind changed directions and we headed into it the entire way back too) I decided that I actually wanted to enjoy my ride and changed my attitude. It was hard but I had an absolute blast. I'm nervous for next week which should be a 35-40 mile ride (half century race in 4 weeks from today).

The battery on my heart rate monitor was dead so I couldn't get an accurate account of calories burned on my ride but according to myfitnesspal it was around 1100 which makes up for eating at the Cheese Cake Factory. 


**Don't expect this much detail in each post.
**Fun fact - Had I eaten the dish from The Cheese Cake Factory by myself  + the cheese cake we ordered I would have consumed 2,020 Calories. + bread + a salad + a soda...

60ish Day Challenge

Alright y'all, I officially have 63 days until my cruise in June which makes it a little over 2 months. I decided that I want to do my own personal challenge. I'm okay with how my body looks right now, at least I was until I took some "Before" pictures, but I'd like to take it to the next step. My main goal is to do it just how I would tell a client to do it. This means:

-I'm not aloud to spend crazy, impossible hours at the gym.

-I have to eat a diet that I could maintain for the rest of my life (no quick weight loss fad diets).

-I'll be following the NASM guidelines that I would train my own clients with.

I'll be doing a "try to loose as much fat as possible in 2 weeks" phase and then do a Hypertrophy (muscle gain or "bulking up") phase for the last 6 weeks. Keep in mind that I have already been doing months of endurance and strength training. I wouldn't just jump into a major Hypertrophy work out right at the beginning.

Keep checking back EVERYDAY, yes I said EVERYDAY for my diet/calorie log and exercise log. Posting everyday will probably be the hardest part of this challenge for me.

What are my goals?!

-To prove that you don't have to spend a lot of money or an absurd amount of time to get the body you want.

-Eating healthy isn't impossible---you can even have a treat everyday! 

**My official log will start tomorrow, I promised myself I would take a week off to allow myself time to get over a nasty cold.

**I will as well be training for a half century and full century during all of this so if you are thinking to yourself that there is no way you're going to go for a 50+ mile bike ride, don't worry you don't need to. :)

**I'm not going to look like a freaking body builder or anything in two months...or ever really. I'm trying to achieve some results that every mom could be more than okay with. 

OH my goodness, oh my goodness I can't believe i'm about to do this! I can't believe I'm actually putting up nasty sauce pictures of myself on the internet. Ahhhhhhhhhhh!!!!!!!!!!! Here goes nothing.

BEFORE

(hoping for some awesome AFTER pictures to redeem these)

Bonus points to who ever can find my musculoskeletal imbalances (there's a really big one, hint, take a look at my pant line).
I even folded down my pants so you could see the love handles in all their glory.
Take a look at my awful posture- and that sexy profile of my nose.
What exactly is going on with my hair? It can't decide to flip in or out.
Old lady bra.
The picture of my back kinda makes me want to cry.
Why am I bashing myself? Probably so there is nothing left for you guys to criticize, but feel free!! Bring on the comments good or bad.

Must Haves

This is a bit of a random post but I wanted to talk about two items that are must haves for me these days.

First is my new Moving Comfort sports bra. I used to swear by my Under Armor sports bra until I tried this one. No comparison! The straps adjust by Velcro in the front so you can have as much or as little support as you want. As a Personal Trainer who spends a lot of time in her sports bra, this is a must have feature. No more straps digging into my shoulders. + the straps are nice and thick which adds more comfort. 

For anyone with a cup size C + you know how difficult it is to find the right support and coverage AND look cute! Their bras run from size AA to E so you've got plenty of options. 

As a bonus for us nursing moms, the straps will actually come all the way off from the front which makes it sooooo easy to nurse. 

I got mine from REI on their sale rack for about $30, I believe they run around $45 regular priced. Even though it's a little bit of an investment it is completely worth the money. 

Second Must Have item is this Half Tank from Hapari. For someone that hates the extra layers of an under shirt but needs the coverage this is your best friend. They come in black, brown, white, and maybe even off white. I especially like to wear these under my low cut dresses because it's so difficult to hide your regular camisole line around your wast.  They also have them with sleeves so you can stay covered with out adding the extra bulk.

They run around $15 dollars each. You can buy them online at their website or I have seen them at their store in Kaysville. 

Once again for all the nursing mom's out there, THIS IS A LIFE SAVER! It once again come especially handy when wearing a dress and trying to nurse.

I just wanted to share these amazing items with you. Hope you enjoyed!