Tag: mommy workout

Home Workout #3: Plyo Hell Tabata

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What the Plyo Hell?

Do it NOW! This is a plyo circuit. It’s 4 minutes long and consists of very intense plyo exercises.

Remember: You don’t need a long workout, just an effective one!

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Equipment Required:

  • Shock-absorbing flooring, preferably.
  • Tabata Timer
  • I like to drink BCAAs to help protect muscle while doing a fasted workout.
  • I also like to wear a heart rate monitor to record the zone my heart rate is in and the calories I am burning.

Video Workout

Make sure to give each exercise all of your effort; otherwise, you are not going to benefit from metabolism-boosting effects of this TABATA. For the best fat burning result do this workout prior to eating and wait at least 2 hours post workout before eating.  Don’t forget your heart rate monitor so you can see what you are burning!

This circuit consists of 4 exercises and is repeated twice. Set your timers for 20 seconds of work and 10 seconds of rest. Only one round is needed for this circuit!

  1. Starfish Jumps
  2. Jump Squats
  3. High Knees
  4. Jumping Jacks

Alright, let gets started! Just click on the video below.

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Home Workout #6: Abs Tabata

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Tabata Crunch

CRUNCH! CRUNCH! CRUNCH! This is a all abs circuit. It’s 4 minutes long and consists of challenging core exerices.

Remember: Building your core is key in protecting your back!

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Equipment Required:

  • Pilates Ball
  • Shock-absorbing flooring, preferably.
  • Tabata Timer
  • I like to drink BCAAs to help protect muscle while doing a fasted workout.
  • I also like to wear a heart rate monitor to record the zone my heart rate is in and the calories I am burning.

Video Workout

Make sure to give each exercise all of your effort; otherwise, you are not going to benefit from metabolism-boosting effects of this TABATA. For the best fat burning result do this workout prior to eating and wait at least 2 hours post workout before eating.  Don’t forget your heart rate monitor so you can see what you are burning!

This circuit consists of 4 exercises and is repeated twice. Set your timers for 20 seconds of work and 10 seconds of rest.

  1. Plank w/ Leg Lift
  2. Pikes on Pilates Ball
  3. Jumping Jack Planks
  4. Knees to the Chest on Pilates Ball

Alright, let gets started! Just click on the video below.

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Home Workout #2: 4 Minute Total Body Tabata

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I’ll Show You My Tabata If You Show Me Yours

WARNING:I am totaling wearing socks that don”t match

Do it NOW! This is a total body circuit. It’s 4 minutes long and consists of very intense plyo and core exercises.

Remember: You don’t need long workouts or fancy equipment to get a killer body. Less is more!

HIIT-Icon-Day2

Equipment Required:

  • Shock-absorbing flooring, preferably.
  • Tabata Timer
  • I like to drink BCAAs to help protect muscle while doing a fasted workout.
  • I also like to wear a heart rate monitor to record the zone my heart rate is in and the calories I am burning.

Video Workout

Make sure to give each exercise all of your effort; otherwise, you are not going to benefit from metabolism-boosting effects of this TABATA. For the best fat burning result do this workout prior to eating and wait at least 2 hours post workout before eating.  Don’t forget your heart rate monitor so you can see what you are burning!

This circuit consists of 4 exercises and is repeated twice. Set your timers for 20 seconds of work and 10 seconds of rest. Only one round is needed for this circuit!

  1. Jumping Jacks
  2. Mountain Climbers
  3. Lunges w/ a Front Kick
  4. Spider Monkey Push-ups

Alright, let gets started! Just click on the video below.

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WEEK 1: Bikini Competition Prep (6 Weeks Postpartum)

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So week one of new weight training and cleaning eating program is complete. Its amazing how much harder is it for me to lift weights! In any case I am determined so I will continue to eat clean and workout each and everyday. I have highlighted details on my supplements, energy level, soreness and results below. Look for my updates each week for the next 11 weeks!

FOOD PREP
It’s essential to prepare your food ahead of time and package your meals to be successful. So, I spent Sunday cooking food and filling up my 6 pack containers. Four out of my 6 meals consist of Chicken Breast, Spinach and Brown Rice. For meal one I spice it up with oatmeal and egg whites. Sometimes I add cinnamon and stevia to the oatmeal for a sweet treat. My post workout meal is a Chocolate Muscle Gain shake with a whole banana. Nom Nom Nom

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ENERGY LEVEL
Well breastfeeding a cutie pie infant every two hours in addition to working out does often require me to nap! However, I typically start off each day fairly energetic after drinking my Mango Strawberry Spark. So, I am able to tend to the baby and get my workouts in without any problem. Fingers crossed I can maintain this energy level for the next 11 weeks.

WORKOUTS
I am lifting for atleast one hour 5 days a week. Each day is dedicated to two different body parts. I also do cardio following each lift. It’s pretty challenging. But I love being in the gym!

SORENESS
AHHHHH So this is my biggest problem after week one. I would normally take a post workout recovery drink to help with the soreness. However, I am not able to take that while breastfeeding. So, I am limited to hot epson salt baths 🙁 They do help a little. However, all of my muscles are incredibly sore.

RESULTS
This week I lost another 2 pounds (ONLY 6 MORE POUNDS OF FAT TO GO) and I have noticed my muscle memory kicking in. Also, I feel like my belly has flattened out a lot more. So I am super excited about my progress and excited for the weeks to come. Interested in Breastfeeding safe supplements? Checkout my 24 Day Challenge Breastfeeding bundle.

 

Losing the Baby Weight While Breastfeeding – 1 Month Post Partum

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Before pregnancy as most of your know I was actively competing in NPC Bikini competitions. Over a 17 week period I transformed my body into that of a national competitor. See my transformation stage pics below.

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HOW DID I MAKE THIS TRANSFORMATION?

I get this question a lot and of course no one likes the answer. Its not magic. Clean eating, regular workouts and supplementation. There is a science to making your body into a machine! That being said ANYONE CAN DO IT. Anyone that can stick to a plan that is:-) For more information on my daily workouts see my bodybuilding.com article.

PREGNANCY

It was a couple of weeks after nationals that I found out I was pregnant. My husband and I were thrilled. However, once the initial excitement
wore off, I thought to myself how am I going to stay in shape during my pregnancy? Well, it was a challenge. I gradually had to cut back on my
lifting. However I was able to continue my advocare supplements and TRX workouts throughout my pregnancy.

I attribute my Spark and TRX workouts to allowing me to have enough energy to teach TRX even at 9 months pregnant!! In addition, I did my best
to eat clean and avoid excessive weight gain. However, my baby was two weeks late. So, what does that mean? She weighed in at 9 pounds. Yes,
that is not a typo. lol

Anyway, what that mean for me was more weight gain than I had hoped. In the end I put on 37 pounds. Checkout my pre-pregnancy to 9 months
preggers transformation photos below.

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ONE MONTH POST-PREGNANCY

After gaining 37 pounds and weighing in at a enormous 192, I am determined to drop the weight. I am currently one month post pregnancy and have
dropped 29 pounds now weighing in at 163.

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I still have 8 pounds of fat to lose and I am working everyday to accomplish this. I plan to drop the remaining 8 pounds over the next 8 weeks and here is how..

How am I do I plan to acheive these results? I am glad you asked. Ready for the answer?

Clean eating, regular workouts and supplementation. LOL No one likes that answer. Let me elaborate. I am following the 24_day_challenge_for_nursing_and_pregnant_moms. This includes all of your meals and supplement plans. In addition, I am working out for 1 hour 5 days a week.

It’s not an easy journey. But ANYONE CAN DO IT. Are you a Mom looking to drop the extra pounds? Contact me or purchase the 24 Day
Breastfeeding Mom Challenge and get started today!!

STAY TUNED FOR MY UPCOMING WEEKLY PROGRESS POSTS…

In the gym again. My first day lifting post baby.

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This morning I was able to lift after nearly a year off. OMG.  I feel so weak, but it was still awesome. Ooh and I got to wear my new Saucony running shoes.

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Here is this morning’s routine: Shoulders/ Arms 2 sets x 12, 1 sets x 10, 1 set x 8

          Superset:

  • Arnold Shoulder Press, Preacher curls
  • Straight bar front raise, Weighted Dips on bench-
  •  Upright Rows, Alternating dumbbell curls-
  • Lateral Raise, Tricep rope extensionAbs:
  • 3 sets x 1 min planks, side planks,Cardio: 30 min treadmill

MEAL TIME

This mornings lift was challenging and I had to go light on the weights, but I finished feeling super energized! Immediately after I drank my post workout protein shake. Yumm chocolate muscle gain and banana. Luckily I was able to make it home from the gym just in time to feed my munchkin! After she finished I ate meal 2 of 6. Chicken and brown rice.

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NOW WHAT?

Now that my first lift is complete, I am super excited to start training for my next Bikini competition. So, I am giving myself 12 weeks to prep for the Excalibur in December. I am very excited to go back to clean eating, starting my breastfeeding safe Advocare Products and lifting on a daily basis! You can follow my journey through this blog!

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