Week 45

Weight: 123.2
So I didn't reach my goal of getting under 122 before Christmas.....but considering that I cannot exercise due to my stress fracture in my foot and newly sprained ankle from skiing, the extra holiday goodies around and the teensy bit of depression that has accompanied my inability to exercise and train for my marathon, I feel ok:)

My diet was fairly clean aside from the little nibbles here and there of my most favorite and worst enemy sugar. Merry Christmas and happy eating with pure enjoyment and no guilt!!

Weeks 43 & 44

Last Week: 122 (after a 4-day cleanse)
This Week: 123.6

Boy am I struggling with motivation to keep that sweet crap out of my mouth. I am craving it daily and can't wait to hear the ding-dong at my door in hopes there is a neighbor standing there ready to hand me a plate of delicious sugar cookies, crunchy toffee, caramel popcorn, chocolate anything or other sweet confections (I have been unsatisfied however!!) I am trying to still eat clean for the most part and at least I haven't gained much weight. There is still time for some major damage though and I am striving to get below 122 (a low-plateau for me) before Christmas. Wish me luck!

My workouts this week were far less intense than I like due to a stress fracture in my right foot, wah, wah, wah. I biked 3-4 days and did shoulders, arms, push-ups and pull-ups and a few days of Pilates. I really, really miss my runs and intense sessions of Spartacus and Summer Fit. I've been a little blue without my fitness pushes and the fact that I can no longer train very hard for my first Marathon on January 16th......maybe that is why I am consuming way more sugar and fat:(

Week 42

Weight: 125.6

My diet was fairly clean; still trying to recover from a 4-day eating horrible spree- why do I do that??

My workout:
Monday-11 mile run (9.12 pace-extremely snowy and slushy!!)
Tuesday-Summer Fit workout
Wednesday-4 mile run (8.12 pace); ab ripper
Thursday-9 mile run (8.30 pace)
Friday-50 minutes power yoga
Saturday-resting a sore arch

Week 41

Weight-too scared to look after yesterday's feast!

Workout this week:
Monday-16 mile run (a little snowy-8.55 pace)
Tuesday-2 circuits of Summer Fit Workout (full body calisthenics but with heavier weights)
Wednesday-4 mile run(8.25 pace); ab ripper
Thursday-8 mile run (treadmill:5 miles at 7.2, 2 miles at 7.5, 1/2 mile at 8.0, 1/2 mile at 9.0)
Friday-up at 2:45 for lots of shopping!
Saturday-5 mile run (8.35 pace-slower because of the slick, frozen roads)

A bit of a food-fest this weekend. Sometimes it is so hard to get back on track! The most important thing that I remind myself is that each meal or each day is a new beginning. Didn't eat great one day, just get back on track the next. Didn't eat a very healthy lunch, eat better at dinner. It is all about lifestyle, not all or nothing dieter's mentality!!

Week 40

Weight: 122.4

Wow-I can't believe I have been doing my Fitness Friday's Blog for 40 weeks, nearly a year! It has been great to track my progress and I think it has been easier to stay on track just knowing I will check in, even if it's with myself. My diet was pretty clean-still fighting a bit with my motivation to stay away from a little snacking. My workout this week:

Monday-15 mile run (to Bountiful Temple-longest I've ever run! 8.49 pace (6 miles of it was uphill))
Tuesday-3 circuits of Spartacus
Wednesday-4 mile run (8.25 pace); ab ripper
Thursday-8 mile run (8.35 pace)
Friday-45 minutes power yoga
Saturday-4 mile run (8.11 pace); ab ripper

Weekly Tip:Ever heard of Probiotics? Look into it now as the winter blows in; tis the season to be sick, especially when we are not eating as well and in doors a lot more. Supplementing with probiotics can aid in digestion, lessen gas and bloat and increase immunity. Below is a piece of why probiotics are important:
"Normal flora is considered the usual microbes that inhabit those parts of the body that need bacteria to perform their function. The lining of the gastrointestinal system has a layer of normal flora, which keeps the gut working properly. The immune system also relies on normal flora to assist with its function; as well as the hormonal system, especially women; where microbes work to maintain hormonal balance by metabolizing and reprocessing hormones." Read more here.

Week 39

Weight: 123.6

Oh the battle of the winter bulge begins! My diet was fairly clean this week. I made tons of treats for Madeline's 6th Birthday so a few licks here and a few nibbles there and I don't feel quite as good. Calories really do count. Everyday I ate around 1500-1700 calories except about 300 or so came from yucky processed sugar....and I gained and I don't feel as motivated to work out and my body looks a bit softer. So you ask why do I keep eating it?? I have been weak and so tempted by it lately-I need to find something to motivate me again (just not my hubby leaving for an extended period of time!!) I am gonna abstain from the processed poison until Thanksgiving.

My workout this week:
Monday-11 mile run (in the rain, 8.30 pace)
Tuesday-3 circuits of Spartacus
Wednesday-5 mile run (8.29 pace); ab ripper
Thursday-7 mile run (8.24 pace)
Friday-50 minutes Power Yoga
Saturday-4 mile speed run (7.35 pace)

Week 38

Weight?? I was tempted by the lingering Halloween candy...I thought I was done with that stuff!...and I've been feeling a bit obsessive, so I skipped the weigh-in. I ate fairly clean, way too much sugar on Monday the day after Halloween and we ate out on Saturday, the best Philly-cheese steak and tons of fries, yum. This week was a bit of a recovery week-

Monday-rest(still way sore from our half)
Tuesday-4 mile run (8.45 pace)
Wednesday-7 mile run (8.30 pace)
Thursday-45 minutes Yoga
Friday-3 circuits Spartacus
Saturday-rest

Weekly Fitness Tip: What is the best remedy for sore muscles?? I was so sore for days after our run on Saturday so I researched the best way to relieve it. By the way, muscle soreness is caused from tiny tears in your muscles, not a lactic acid build-up, which leaves your body within an hour or so after strenuous exercise. I read a study that showed 4 people with delayed onset muscle soreness (DOMS) and their treatment. 1-light exercise, 2-massage, 3-stretching, 4-resting. The least effective treatment, meaning the person who's muscles stayed sore the longest was the person that rested! The best treatment for DOMS was first light exercise, second massage and third stretching. A combination of all three is the best remedy.

Week 38

Weight: 122.4
After my half-marathon: 119.8 (after burning 1300 calories and sweating buckets!)

My training this week:

Monday-8 mile run (8.10 pace)
Tuesday-5 mile run (8.25 pace)
Wednesday-Spartacus (3 circuits)
Thursday-3 mile run (7.55 pace)
Friday-rest
Saturday-HALLOWEEN HALF-MARATHON!!!
Finishing time: 1 hour 43 minutes (8 min/mile) Out of 2879 people, I finished 343rd overall and 123rd for females. Yay me! I am so sore from the 5-mile downhill part of it. I was a little under the weather, or maybe that's just a cop out, because I hit a wall at about mile 10 and thanks to my dear friend and running buddy, we finished together-darn you for waiting that 20 seconds for me Natalie!!! Maybe some rest the next few days and maybe a continuation of training for my first marathon?? Stay tuned:)

Week 38

Weight: 122.8

Workout for the week:
Monday-12.5 mile run (8.30 pace)
Tuesday-Spartacus (3 circuits)
Wednesday-5 mile run (8.15 pace, ab ripper
Thursday-7 mile run (8.15 pace)
Friday-45 minutes power yoga
Saturday-5 mile run (treadmill) 2.5 miles at 7.5 (8.0 pace) and 2.5 miles at 8.0 (7.30 pace); ab ripper

So many of you (okay 2)have asked me what kinds of things I eat day to day; here ya go:)

A few typical days of eating look something like this-

Breakfast: Protein shake made with 1 scoop protein, water and berries; oatmeal with 1 tbs peanut butter, raisins and honey
Lunch: Turkey sandwich or turkey bacon sandwich on sandwich thins; veggies and dip or an apple/pear
Dinner: Big chicken or taco spinach salad with tons of veggies, dressing made with 2 tbs sour cream & either enchilada sauce or red taco sauce; piece of bread or a few whole-wheat crackers.
Bedtime Snack: Plain Greek Yogurt with pumpkin, cinnamon & honey mixed in.

Breakfast: 1 whole-wheat pumpkin pancake with sugar-free syrup and 1 tbs pb; 1 protein shake
Lunch: 1 egg & 2 whites cooked with tons of sauteed veggies on whole-wheat tortilla and sour cream/salsa; piece of fruit
Dinner: Salmon burger on sandwich thin, steamed veggies & a few almonds
Snack: bag of popcorn

Breakfast: oatmeal parfait-1 serving of cold, already made irish oats layered with vanilla greek yogurt mixed with pumpkin, cinnamon and splenda and a few almonds
Lunch: Big spinach salad with 1 can tuna, tons of veggies and light asian dressing; piece of fruit
Dinner: BBQ chicken, shredded; huge mound of butternut squash and steamed veggies
Snack: Cottage cheese and berries; 1/2 cup fiber one

Breakfast: 1 egg & 2 whites cooked with tons of sauteed veggies; 2 slices turkey bacon; 1 slice toast with honey
Lunch: 1 baked sweet potato stuffed with sauteed spinach, garlic and 1/2 cup cottage cheese
Dinner: 4-6 oz turkey meatballs made with ww bread crumbs; tomato sauce and a bit of ww pasta and spaghetti/zucchini squash mixed in; steamed veggies
Snack: sugar-free hot cocoa and a pumpkin buffin

My eating may be boring to some, but I thoroughly enjoy what I eat, feel like I get a good mix of foods and feel completely satisfied. I know what healthy foods my body craves and this is what works for me.

Week 37

Weight:127
I should not have weighed myself; I have been eating a little terrible and have had huge amounts of sugar 4 out of 7 days. This is a reminder to me how much sugar is not worth it's effects. I thought about the cons of eating sugar-I feel bloated, unmotivated to work-out, tired when I work-out, my running pace is slower, I'm grumpy with my kids and in general, my clothes don't fit as good, my body looks soft and I feel a bit out of control, thinking about my next sugar fix and I crave it more and more as the days roll on. I thought about the pros of eating sugar-it tastes delicious and can be very relaxing for a short while. In conclusion, I hate that sweet stuff!! I hate that I can be addicted to it and it controls me at times. It is far easier for me to avoid it all together and slightly long for it than to eat it, love it and want more and more and feel yuckier and yuckier. Good-bye sweet poison-for a little while anyway:)

My workout:
Monday-11 mile run ALL ALONE (8.15 pace)
Tuesday-Summer fit workout with Brady (1 hour)
Wednesday-5.5 mile run (8.30 pace)
Thursday-7 mile run (8.25 pace)
Friday-nada
Saturday-5 mile run (7.55 pace)((incredibly hard because I had tons of pizza, candy corn and chocolate swimming around in my belly))

week 36

Weight: 122

Still eating clean and looking forward to a "cheat meal" this weekend. My workout this week:

Monday-10.5 mile run (outside, 8.30 pace)
Tuesday-90 minutes power yoga
Wednesday-5.5 mile run (outside, 8.10 pace) ab ripper
Thursday-3 circuits of Spartacus
Friday-50 minutes kenpo karate, ab ripper
Saturday-5 mile speed run (7.25 pace) plus 1 mile at 8.0 (outside)

In terms of fitness, what is your goal?? I have found when I focus on 4 key elements of fitness, I have achieved a higher level of athleticism and a leaner body than I have in years. The 4 main components are strength, flexibility, endurance and speed. You can't just do cardio or weights or yoga alone (in my opinion). Focusing on workouts that cater to these 4 fitness components will give you the results you want and an overall healthier, leaner, stronger body.

Week 35

Weight: 124.4

Another week of pretty clean eating. A burger on Monday and a cookie on Sunday; not too bad. My workout was as follows:

Monday-10 mile run (outside 8.40 pace)
Tuesday-Spartacus (3 circuits)
Wednesday-5 mile run (outside-8.25 pace)
Thursday-45 min stretching (P90X stretch)
Friday- 6 mile run(outside-8.25 pace)
Saturday-1.5 mile run (12 minutes) 2 circuits of Spartacus

PUMP UP THE PUMPKIN!! One of my favorite things about fall is pumpkin. I add it to everything; oatmeal, greek yogurt, pancakes, sugar-free cheesecake pudding and this new recipe I stumbled on called "Buffins". They are only about 100 calories, 11 grams of protein and loaded with fiber. With all the fiber, vitamins and so low in calories, pumpkin (canned or baked fresh and smashed) is the perfect addition to many things. Do I sound like a national pumpkin spokesperson??

Week 34

Weight: 123.6

My diet was clean this week (of course I always eat too much at least 1 day on the weekend). I really wanted candy corn and chocolate and licorice this week, but alas, I resisted. I have happened on some good sites for naturally sweetened baked goods and one of my favorite sites for calculating calories, especially for dining out.

My workouts this week:
Monday-9 mile run
Tuesday-Spartacus
Wednesday-5 mile run
Thursday-Power Yoga
Friday-6 mile run
Saturday-3 mile speed run (22 minutes)

Week 32-33

Last Post's Weight: 126.5
This Week's Weight: 124.5

So it's been busy and I've been slacking on posts. I've still been working out 5-6 days a week. I am training for a half-marathon with my friend. We have done a bunch of 5 mile runs and 2 8 mile runs-it's been great! Twice a week we are doing either power yoga or Spartacus. My diet is clean except for a day here or there on the weekends. Brady and I are doing our no-sugar thing until Halloween-man do I love sugar!!!

My new kicks! I have been running with the new Nike Free's for about a month. I love them!! The first 2-3 runs were a little hard to get used to; my ankles and feet ached a little and it felt like I was running barefoot (as intended!) But now I am really liking my form and I truly feel lighter on my feet and a tad faster. After some getting used to, these are my favorite shoes yet. Read more about the benefits of running in minimal footwear here.

Week 31

Last week's weight: 126.5
This week's weight: 127

So my diet was very clean except on Sunday when I ate thousands of cookies, dang it!! My workout was exactly the same as last week. I am excited to start up Spartacus again. I will be training for a half marathon in October so I will be picking up my running.

Week 29 & 30

Last Week's weight: 128.5
Weight for 2 weeks straight: 126.5

My diet was pretty clean; dined out and had tons of ice cream one night. Weekends are rough! My workout was the same for the 2 weeks:

Monday-push-ups/pull-ups circuit with 2 minute runs (45 minutes)
Tuesday-legs and sprints (45 minutes)
Wednesday-Arms & Shoulders and 2 minute runs (45 minutes)
Thursday-Power Yoga (50 minutes)
Friday-4.5 mile run
Last Saturday-Kenpo karate (50 minutes)
This Saturday-6.5 mile run (hard run but easier with my new running buddies!)

Week 28

Last Week's Weight: 127.5
This Week's Weight: 128.5

I ate clean this week except for one night of a controlled portion of pizza (hard to do). Not sure why I gained a pound but I'm still holding in the 120's, yay! My workout was as follows:

Monday-P90X chest and back with 2 minute sprints in between each set (45 minutes)
Tuesday-Legs and 2 minute sprints (45 minutes)
Wednesday-Shoulders and arms with 2 minute sprints (45 minutes)
Thursday-Power Yoga (45 minutes)
Friday-2 mile run outside (I was so super tired today for some reason)

2 more weeks

Previous Weight: 128
This week's weight: 127.5

With a broken computer and a week of not really wanting to hit the gym, I am behind again. (Even not really in the mood to workout-I continued to hit the gym). I have been eating clean except for the weekends. Why does it have to be so fun and relaxing to pig out on burgers and cookies?? My workout was pretty similar for the 2 weeks:

Monday-4.5 mile run outside (42 minutes)
Tuesday- Spartacus circuit (3 times through)
Wednesday-4.5 mile run outside (42 minutes)
Thursday-power yoga (45 minutes)
Friday-4.5 mile run outside (42 minutes)
Saturday- Spartacus circuit (3 times through)

Weekly Fitness Tip: Fat Burning vs. High Intensity Training (HIT)
Remember not too long ago when we all believed that it was better to exercise at a lower "fat-burning" rate? To burn fat we were supposed to go longer at a moderate intensity. WRONG-O!! To turn your body into a calorie-burning, fat-losing powerhouse, you need to exercise at a rate that is hard and intense. Better yet, do a lot of total body moves and keep your heart rate up in the process. Doing sprints and intervals on the treadmill as opposed to walking in a "fat-burning" zone is way more beneficial. Think about it, if you walk or bike for 30 minutes and burn maybe 200-250 calories this is good but if you walk/jog and mix in some HIT, you will burn far more calories, rev your metabolism and burn more fat. Push yourself if you want to change yourself!!

Catching Up

Ok, so I went on vacation for 2 weeks and was without a computer for another week so I am way behind. Before I left I think my weight got down to 127 and then I hit a new low for me on Friday, June 25th-125 lbs. I felt really lean and great there. We hit some major good restaurants in San Diego and I pounded some awesome food. Needless to say, my weight snuck back up to 130. My body definitely doesn't want to be as low as 125, but I want it to be. May take a little more work to adjust my set point weight. When you are getting lighter than you usually are, your body wants to maintain so you have to really push yourself and be strict with calories. Give it any reason and it will usually go back to where it is comfortable. I am currently at 128.

These 2 pictures are me around 127 (right before vacation)

Weeks 21 & 22

Weight 2 weeks ago: 129.5
Last Weeks weight: 128.5
Current Weight: 128

Still eating clean; tons of veggies, whole grains and lean protein. My workout this week:

Monday- 50 minute Spartacus circuit (3 times through)
Tuesday- 35 min treadmill run (7.0) 15 minute incline walk
Wednesday- 50 minute Spartacus circuit (3 times through)
Thursday- 35 minute treadmill run (7.0) 15 minute incline walk
Friday- 50 minute Spartacus circuit (3 times through)
Saturday- 45 minutes power yoga (p90x)

Weekly Fitness Tip: Strengthen your core!
The spartacus workout is getting slightly easier and I have noticed tremendous results in my core. I can even hold yoga poses way better due to my increased core strength. Working your core is so beneficial even for every day activities. It will cut down on back pain and improve posture. If you haven't yet tried the spartacus circuit, do it and do it now!

Week 20

Last Weeks Weight: 130
Current Weight: 129.5

Holy Cow! I have not seen that number in 10 years. I have been METICULOUS with my calories this week (1500-1700)and they were very clean. I ate tons of veggies and feta cheese, what fun. Not sure if my body will want to stay here comfortably; it took a lot of work to get into the 120's and we'll see if I can keep it here. My workout was as follows:

Monday-33 min spartacus, 15 minute interval run
Tuesday-30 min outdoor run
Wednesday-33 min spartacus, 15 min interval run
Thursday-50 min kenpo karate, ab ripper
Friday-30 min spartacus (shaved off 3 minutes), 15 min interval run
Saturday-45 minutes power yoga

Week 19

Last Weeks Weight: 131.5
Current Weight: 130

My diet was very clean around 1500-1600 calories. I ate TONS of vegetables. My workout was as follows:

Monday- Spartacus Circuit (32 minutes) 15 minute treadmill run (6.0)
Tuesday- 3 mile run outside; ab ripper
Wednesday- Spartacus (32 minutes) 10 minutes jumping jacks, jumping rope
Thursday- 35 minute run/incline walk on treadmill; ab ripper
Friday- Spartacus (33 minutes) 15 minutes interval run (6.5-7.5)

Weekly Fitness Tip: Muscle confusion!! Have I said it before?? Definitely! To see results you HAVE to mix it up and keep your body guessing. My routine needed a mix-up so, thanks to my helping husband who suggested this to me, I added the Spartacus Circuit into my repertoire. There are 10 exercises and you do each 1 for one minute and repeat 3 times. I only did it twice; it is was harder than it looks! It's a great full-body and core workout and it has a very motivating title don't you think? Try it out for something different.

Week 18

Last week's weight: 131
Current Weight: 131.5

I was starving this week and tried to watch myself still. My food choices were pretty clean but I munched a bit on crackers/cereal. My workout was as follows:

Monday-50 minute push-up, pull-up, running circuit
Tuesday-50 minute legs, running circuit
Wednesday-50 minute shoulders, arms, running circuit
Thursday- 45 minute power yoga
Friday-6 mile outdoor run (52 minutes)

Weekly Fitness Tip: Try something new in your diet. It's more exciting and helps to stick to a plan when you have something else to look forward to! My 10 favorite healthy foods for now are:
-Butternut Squash cooked and mashed with sugar free maple syrup and cinnamon
-Greek Yogurt drizzled with honey
-Irish Oats
-Broccoli Slaw with light Asian Dressing
-Peanut Butter
-Tilapia cooked in a little bit of light butter and garlic
-Grilled Zuccini
-Whole Wheat crackers or apples with laughing cow light swiss cheese
-Chocolate, pb, banana protein smoothies made with almond milk
-Whole-wheat pancakes with smashed bananas mixed in

Weeks 12-17

Previous Weight: 130
Current Weight: 131

So I was in Arizona for the month of April visiting with Brady. We ate out every weekend and my 3 month sugar fast came to a screeching halt (boy was Easter fun)! My workouts were a tad sporadic. I took the kids to the park 3 or so times a week and did my running/calisthenic circuits. I did Yoga and Spinning whenever I could. It was fun to have a little bit of a break and relax on my diet but I am ready to hit it hard again. I think it's important to remember that everyone has setbacks with their fitness/nutrition goals but it's what you do with them that makes or breaks you. It's okay to eat a huge bacon cheeseburger with fries and onion rings and then hit cold stone for the new oreo filling ice cream with brownies (everyone does that right??) as long as you keep your lifestyle healthy the rest of the time. Reaching your goal is not an all or nothing thing. It's okay to give in a little here and a little there, just keep it in moderation and keep going!

Week 11

Last Weeks Weight: 135.5
Current Weight: 130

My diet was very clean (1500-1800 calories).

My workout was as follows:
Saturday-50 minute Kenpo Karate (P90X)
Monday-1 hour arms and running (7.0-8.0)circuit
Tuesday-1 hour legs and running (7.0-8.0)circuit; 15 min ab ripper
Wednesday-45 minutes P90X Yoga
Thursday-1 hour chest/back and running (7.0-8.0)circuit
Friday- 30 minute treadmill (6.0-7.0)10 minute incline walk; ab ripper

Weekly Fitness Tip: When you workout, do the things that you hate the most. I super hate push-ups and pull-ups, so I do them! My chest/back workout day is really hard, but I notice awesome results. Women especially should concentrate on compound movements. These exercises work your entire upper body and your core/abs. Start off light and push yourself each time; it will get easier and you will see quick results. Don't be intimidated, just get going. Here are some examples to vary it.

Weeks 9/10

Last weeks weight: 135
Current weight: 135.5

So I drove to Seattle with the kiddos to visit Crin and her family. We had such a blast! I was able to go to hot yoga (super sweaty!)with her twice and run twice (I was flying because of the lower elevation). I got a total of 5 days in the first week and only today in this week. I did an hour full-body/running circuit. My diet was pretty clean. We ate the yummiest fresh spring rolls from Crin's favorite Thai restaurant and I ate a huge salad and tofu fries at yummy Zao. We ate pretty good and didn't indulge on sweets, as I am still on my sugar fast. I felt great about maintaining.

Weekly Fitness Tip: Results during Recovery: I've been pretty gung-ho with my workouts and so this last week when I rested quite a bit, I didn't feel guilty. My body feels a bit tighter and it made todays workout really intense since I missed the gym so much. So don't be afraid to rest a little bit as long as it's just once in a while.

Week 8

Last week's weight: 137.5
This week's weight: 135

Yipee skippy!! I hit my goal weight today! My diet was clean, but I upped my calories because little baby Gray has only gained 2 lbs since birth (4 months). Bring on the peanut butter!

My workout was as follows:
Monday- 50 minute chest, back, run circuit (P90X)
Tuesday- 50 minutes legs, glutes, calves, run circuit; 15 min. ab ripper
Wednesday- 50 minutes yoga (P90X)
Thursday- 50 minute shoulders and arms, run circuit (2 min runs are up to 8.0)
Friday- 50 minutes Kenpo Karate
Saturday- 30 minute treadmill run (6.0-7.0 with 2 minute 8.0 sprint) 10 minute incline walk; 15 min ab ripper

Weekly Fitness Tip: Reach your goals-
I attribute reaching my goal weight so quickly on a number of things. 1) I workout hard 6 days a week and I am always mixing it up, read: muscle confusion. 2) I recognize that my nutrition and eating habits are a lifestyle and I eat good because it makes me feel good. 3)I try to stay balanced in my life and really try to be non-obsessive. I think that nursing may have helped, but I'm not sure because when I nursed Diesel I plateaued at 150 for months and months and didn't lose all my weight until I was done. So remind yourself, consistency, lifestyle and balance. I find that focusing on fitness goals ie; becoming stronger, faster or gaining more endurance helps to increase positive body image and your body will be shaped more into what you want it to be.

Week 7

Lat weeks weight: 140.5
This weeks weight: 137.5

My diet was clean as usual. I had the flu or a bug for a few days so I ate next to nothing then; maybe why the big drop.

My workout was as follows:

Saturday- 50 minutes kenpo karate (P90X)
Monday-50 minute circuit (push-ups, pull-ups; all chest and back stuff and 2 minute runs at 7.0 between each 2 lifts)
Tuesday-sick, sick, sick
Wednesday-45 minutes yoga (P90X)
Thursday-50 minute circuit (shoulders, biceps, triceps and 2 minute runs at 7.0 between each 3 sets)
Friday-50 minute circuit (legs, glutes, and 2 minute runs at 7.0 between each 2 sets)

Weekly Fitness Tip:
Temporary vs. permanent. As the weekends come and go and I am tempted with many a treats, candies and desserts, I try to remind myself how I will feel after my temporary sugar fix and how my clothes will fit and even how my mood will be. Remember to ask yourself if the temporary deliciousness is worth it (sometimes it absolutely is). Just take the time to consider it. It has been about 2 months since I've had desserts and sweets and although I miss it, it's easier to sometimes go without. Ever notice the more you eat sugar, the more you want it? I found an interesting article that explains how junk food can be very addicting. Read more here.

Week 6

Last weeks weight: 141.5
Current weight: 140.5

Super clean diet (1400-1600 calories). I felt like eating chocolate and donuts pretty much every single day:( But I didn't:) If I were a cave-woman, I would be so hot because I wouldn't know what those delicious confections tasted like!

My workout was as follows:
Monday- 50 minutes of push-ups, pull-ups and 2 minute runs (7.0) circuit
Tuesday-40 minutes plyo/leg stuff and 2 min runs (7.0) circuit
Wednesday- 50 minutes Yoga (P90X)
Thursday-50 minute shoulders, biceps, triceps and 2 minute runs (7.0) circuit; ab ripper
Friday-45 minutes treadmill (interval run=5.5 3 min and 7.0 2 min; walk on incline 6.0 at speed 4.3 for ten minutes)

Fitness Tip: Consistency and stick with it!! I feel like as I get closer to my goal weight, I want to eat more junk food and the number slows down. That is okay because I am kicking my butt and eating clean. I will reap the results in due time if I just keep doing what I know I should do to see them. I read an interesting article about genetics and your body-type. We all may be destined to inherit our mothers' bodies but diet and exercise play a major factor. Read: accept and love the body you have, just work hard to shape it into your personal best.

Week 5

Last weeks weight: 142
Current weight: 141.5

My diet was clean 1400-1700 calories (except for my slight pig-out on superbowl sunday).

My workout was as follows:
Saturday-50 minutes Kenpo Karate (P90X)
Monday-chest and back with interval runs (same as last monday)
Tuesday-legs and interval runs (same as last tuesday)
Wednesday-45 minutes power yoga (P90X)
Thursday-30 minutes cardio x (P90X) and 30 minutes shoulders and arms
Friday- 25 minute interval run(5.8 for 3 minutes 7.0 for 2 minutes)
Saturday-off (catered the night before and went to bed at 2am-felt way too tired!)

Weekly Fitness Tip:Don't forget to stretch! Yoga is a great way to stretch out your entire body (even places you may have never stretched before.) Yoga also focuses on your weak spots and you would be surprised how much it improves you athleticism. Stretching and Yoga should be a very important aspect of your overall fitness routine. Good article here.

Week 4

Last weeks weight: 145
This weeks weight: 142

My diet was pretty clean-lots of veggies, lean proteins, fruits etc. (easier to eat clean with Brady gone because I am not really tempted to eat out much.)

My workout was as follows:
Monday-45 minutes circuit: mixture of decline, diamond, military, standard, dive-bomber push-ups; wide-angle, close-grip, reverse grip pull-ups, lawn mowers,heavy pants; 2 minute runs at 7.0 after every 2 exercises.
Tuesday- 25 minute interval run (6.0 for 2 minutes, 7.5-8.0 for 1 minute); 3 sets each of hop lunges, sumo box squats, flutter kicks and 10lb weighted crunches on stability ball.(ouch!)
Wednesday-off (extremely sore from previous workouts and sick)
Thursday-45 minutes shoulders and arms (P90X)
Friday-45 minutes power yoga (P90X)

Fitness Tip:
To get faster results, it's all about the muscle confusion. Now that it is February, I am switching up my routine a bit. It's good for your body to not get complacent. Read more here

Week 3

Last weeks weight: 149
Current Weight: 145

My diet was pretty clean (1400-1700 calories), only dined out once.
My workout was as follows:

Saturday-30 minute treadmill run (6.0-7.5 interval)
Monday-30 minute treadmill run (5.5, 6.0, 6.5 for 3 minute each)
Tuesday-plyo/cali
Wednesday-30 minute treadmill run (6.0-6.5 steady state)
Thursday-cali/plyo (upped my pull-ups to 15 reps, my hop lunges to 20 and my sprint was at 8.0 for 2 minutes)
Friday-30 minutes treadmill run (5.8, 6.5, 7.0 for 3 minutes each) and 5 minute walk on incline 6.0, speed 4.5

Fitness Tip:
"You can't out-train a bad diet." You can kill yourself at the gym, but you will not see the results you want without a good diet. For me, sugar is the main result-seeing enemy. I have been going without sugar (only naturally occurring sugars; ie: honey, fruit, dairy) for almost 4 weeks and I feel great. The first few weeks were really difficult, but it gets easier. Try going just a week or two, you will feel empowered! Check out these articles on the cons of sugar.

http://www.healingcancernaturally.com/sugar-health-effects-risks.html
http://vitaminusa.com/sugsweetpois.html

Week 2

Last weeks weight:149
Current weight:149

Diet not as clean; dined out 3 out of 7 days but tried to watch it. Other days were around 1500 calories.

Workout:
Monday- ate a burger
Tuesday-plyo/cali (felt stronger and quicker this time around, even added a few more reps and 10 lb dumbell instead of 5 for box squats.
Wednesday-30 minute treadmill run (5.5, 6.0. 6.5 for 3 minutes each)
Thursday-cali/plyo
Friday-30 minute treadmill run (same)
Saturday-30 minute interval run (6.0 2 minutes, 7.0-7.5 1 minute)

Tip of the week:
When dining out I find it helpful to portion out before hand. If you are eating mexican, set aside 10 chips or so and eat only that. Set aside 1 piece of bread and so forth. When ordering a salad, be careful; they could be more fattening with the dressing. Order it on the side. When you order your meal, also order a to-go box and immediately put half away. Drink lots of water. This may all be common sense, but it is easier said than done! You can still enjoy your favorites as long as you watch your portions.

Week 1

Okay, so after the holidays and 8 weeks postpartum, I'm ready to kick my routine up a notch.  My starting weight was 152.  My current weight is 149.  My diet was a clean 1400-1700 calories a day.  My workout was as follows:

Monday-30 minute run (5.5-6.5 treadmill)
Tuesday-calisthenics/plyometrics (3 sets of each):
*110 overhead arm claps (trust me it burns)
*25 push-ups
*15 box squats
*12 assisted pull-ups
*20 seconds mountain climbers
*50 flutter kicks
*15 overhead shoulder press (10lb dumbell)
*1 minute sprints at 8.0
Wednesday-3 mile run outside (harder for me than on a treadmill)
Thursday-cali/plyo
Friday-30 minute interval run (5.5 3 minutes, 7.0 1 minute)

I love doing plyometrics. Here is an article if you are unfamiliar:
http://sportsmedicine.about.com/od/sampleworkouts/a/Plyometrics.htm
After regular plyo, I find that I can run faster and perform everyday activities better. Give it a try, it works your entire body more efficiently in less time.