WEEK 3 - Workout Schedule

Week 3 - Workouts

My favorite workout shirt - Sometimes I feel I should join their ranks!



Hey friends! Well, we are almost half way through  the 6 week challenge! I am really seeing some differences. Last night I broke my 8 min mile pace and ran a 7:50. I haven't done that since before my first baby! Just wanted to remind everyone that all these exercises can be done with or WITHOUT weight. It was requested that I write a post about what to use for 'weight', so be on the lookout for that soon. Since the sets in the challenge are timed and not set on a certain number of reps, you can easily fatigue your muscles by pushing through and getting as many reps as you can within your time limit. Sometimes that is difficult without any weight at all!  Write down how many reps you get within each minute and see if you can beat that number on your next arm or leg day.

 

Monday

Warm-up - 1 mile run/jog

Arm & Abdominal Routine

Cool down & stretch

 

Tuesday

OFF DAY

 

Wednesday

Warm-up - 1 mile run/jog

Leg & Abdominal Routine

Cool down & stretch

 

Thursday

2 Miles Walk - 12% incline - 3.6-4.0 MPH
200 reps - Abs of choice

Cool Down - Walking

Stretch

 

Friday

Repeat Arm Day (Same as Monday)

 

Saturday

Repeat Leg Day (Same as Wednesday)

 

Sunday

3 Mile Run  - Try to beat your time from week 1 and 2

Cool Down - Walking

Stretch

 



 

Arms & Abdominals

 

Alternating Bicep Curls

 

Overhead Tricep Extensions

 

Pushups (I do them with my Iron Gym)

 

Dumbbell Back Rows

 

Dumbbell Overhead Press

 

Burpees

 

Planks

 

Sit-Ups

Crunches

* Do EACH exercise for 1 minute continuously with only 30-40 second rest intervals

* Repeat this routine TWICE

*Make sure you are breathing through the exercises properly and taking water breaks during your rests

*Cool down & stretch


Legs & Abdominals

Alternating Leg Lunges Chair

Step Ups – both legs

Single Leg Lunges – using a chair to kickback on leg on

Squats (weighted bar)

Bottom-Halves Squats (weighted bar)

Wall Sit

Russian Twists

V-Ups

Crunches

* Do EACH exercise for 1 minute continuously with only 30-40 second rest intervals

* Repeat this routine TWICE

*Make sure you are breathing through the exercises properly and taking water breaks during your rests

*Cool down & stretch

  


 

 

 



 



WEEK - 2 WORKOUT SCHEDULE

 

Week 2 - Workouts

 

Monday

Warm-up – 1 mile run/jog-up

Arm/ab routine

Cool down & stretch

 

Tuesday

Warm-up – 1 mile run/jog

Leg/ab routine

Cool down & stretch

 

Wednesday

2 mile walk – 12% incline/3.6-4.0 mph

200 reps - assorted abs of choice

Cool down & stretch

Thursday

OFF DAY

 

Friday

Repeat arm day (Same as Monday)

Saturday

Repeat leg day (Same as Tuesday)

 

Sunday

3 mile run for time - *pace and speed will vary*

Cool down & stretch

 

 

ARMS & ABDOMINALS

- Lateral raisers – front  

 

- Burpees (AKA – KILLERS)

 

- Tricep dips with chair (weight or no weight)

- Bicep curls with bar (add weight as needed)

 - Alternating rower push-ups

 - Flies

- Mountain Climbers

- Plank

- Bicycles

* Do EACH exercise for 1 minute continuously with only 30-40 second rest intervals

* Repeat this routine TWICE

*Make sure you are breathing through the exercises properly and taking water breaks during your rests

- Cool down & stretch

 

 LEGS & ABDOMNALS

 -Lateral side steppers (with exercise band)

 

- Squats jumps

- Wall sit

- Single leg dead lifts (with or without free weights)

 

- Sumo squats w/ bar (add weight as needed)

- Pulsing lunges (bottom halves) - switch legs each rotation

- Flutter kicks

- Double leg lifts (flat on back)

- Sit-ups

* Do EACH exercise for 1 minute continuously with only 30-40 second rest intervals

* Repeat this routine TWICE

*Make sure you are breathing through the exercises properly and taking water breaks during your rests

- Cool down & stretch

 



Day 7 - Food & Workout

Day 7 - Logs

 

 

- 3 mile run (26:00) - 8:40 pace

 

- Cool down with LOTS of stretching and LOTS of water!  

 

*If you are feeling sore from this week, take a nice HOT bath with Epsom salts and STRETCH! If you are NOT sore, perhaps you should increase your reps, time, speed or weights. Make sure you are pushing yourself to the limit. Earn that OFF DAY!!! Make some changes for the coming week if you need to. Workouts will be posted soon :)

 

 

Not my best day for the food log, but at least I'm being honest. We are being hit with back to back typhoons here in Japan, which means extra indoor and family time. I made the family my GF shrimp pizza and crustless pumpkin cups for a special treat. They were delicious and packed with healthy veggies and nutrients. Plus, I was able to still stay under my sugar limit of 60g per day. I will be posting more about detoxing from sugar and cutting it out of your diet. Too much of it can cause a host of health problems.

 

 

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Bob's Red Mill Whole Grain Gluten Free Rolled Oats - Oatmeal, 2 cup cooked (1/2 c. dry - 48g)	360	64g	7g	14g	0mg	0mg	2g	10g
Coffee - Brewed from grounds, 1 cup (8 fl oz)	2	0g	0g	0g	0mg	5mg	0g	0g
Silk - Unsweetened Organic Soy Milk, 0.25 cup (240 ml)	20	1g	1g	2g	0mg	18mg	0g	1g
Nestle Toll House - All Natural Dark Chocolate Chips, 1 TBS	70	8g	5g	1g	0mg	0mg	6g	1g
Lunch
Crustless Pumpkin Cups , 3 serving(s)	235	34g	3g	12g	101mg	158mg	29g	5g
Dinner
GF Shrimp Pizza, 2 serving	410	50g	14g	22g	83mg	588mg	3g	6g
Snacks
Quaker - Rice Cake - White Cheddar, 1 Cake (11g)	45	8g	1g	1g	0mg	105mg	1g	0g
Tostitos - Tortilla Chips, 50 g	260	34g	12g	4g	0mg	0mg	0g	0g
TOTAL:	1,402	199g	43g	56g	184mg	874mg	41g	23g



Day 6 - Food & Workout

Day 6 - Logs



 

 

 

Day 6

 

-1 mile warm- up: 8:28 (my pace)  - treadmill

 

- Repeat leg workout from my Day-1 workout log

 

*make sure your rest intervals are no longer than 10-40 seconds in between exercises*

 

 - COOL DOWN and stretch those muscles!

 

 

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Silk - Unsweetened Organic Soy Milk, 0.25 cup (240 ml)	20	1g	1g	2g	0mg	18mg	0g	1g
Honey - Clover, 0.3 Tablespoon	18	5g	0g	0g	0mg	0mg	5g	0g
Stonyfield Organic - Plain Greek Yogurt 0% Fat, 5.3 OZ	80	6g	0g	15g	5mg	60mg	6g	0g
General Mills - Kix, 30 g (1 1/4 cups)	110	25g	1g	2g	0mg	180mg	3g	3g
Rudi's Gluten-Free Bakery - Multigrain Bread, 2 slice (37g/1.3oz)	180	34g	4g	2g	0mg	270mg	6g	2g
Coffee - Brewed from grounds, 1 cup (8 fl oz)	2	0g	0g	0g	0mg	5mg	0g	0g
Lunch
Foster Farms Chicken Breast - Boiled Chicken, 4 oz	120	0g	2g	26g	65mg	75mg	0g	0g
Avocado (Hass) (Net Carbs) - Medium, 1/2 medium	125	2g	13g	0g	0mg	0mg	0g	5g
Pace - Medium Chunky Salsa, 2 tbsp	10	3g	0g	0g	0mg	230mg	2g	1g
Eggs - Hard-boiled (whole egg), 1 large	78	1g	5g	6g	212mg	62mg	1g	0g
Homemade - Frozen Grapes, 0.5 cup	31	8g	0g	0g	0mg	1mg	8g	0g
Dinner
Dole - Frozen Fruit - Sliced Peaches, 1 cup (140 g)	60	13g	0g	1g	0mg	0mg	9g	2g
Truvia - Packet, 1 packets (3.5g)	0	3g	0g	0g	0mg	0mg	0g	0g
Optimum Nutrition - Whey Protein Vanilla Ice Cream, 1 Rounded Scoop (30.4 g)	120	3g	1g	24g	30mg	130mg	1g	0g
Silk - Unsweetened Organic Soy Milk, 1 cup (240 ml)	80	3g	4g	7g	0mg	70mg	1g	2g
Generic - Flax Meal, 1 Tbsp (30 ml)	30	2g	2g	2g	0mg	0mg	0g	2g
Snacks
Orville Redenbacher's Pop Up Bowl - Movie Theatre Butter Popcorn, Pop Up Bowl, 4 cups popped	120	16g	8g	0g	0mg	160mg	0g	3g
Grapefruit Juice Simply Grapefruit - 100% Grapefruit Juice, 8 oz	100	25g	0g	1g	0mg	10mg	25g	0g
TOTAL:	1,284	150g	41g	88g	312mg	1,271mg	67g	21g

 

 

 

 

Extra Motivation - Favorite Stations to Keep Your Workouts Fired Up

12 Favorite Pandora Stations For Working Out

 

 

 

80’s Cardio- Madonna, Michael Jackson
Alternative Endurance Training- Sublime, Dave Matthews
Classic Rock Power Workout- ACDC, Jimi Hendrix
Country Fitness- Miranda Lambert, Luke Bryan
Dance Cardio- Jennifer Lopez, Tiesto
Electronic Cardio- Skillex, anything Dubstep
Hard Rock Strength Training- Linkin Park, Avenged Sevenfold
Pop and Hip Hop Power Workout- Usher, Ne-Yo, Rhianna
Pop Fitness- Lady Gaga, Justin Timberlake
Rap Strength Training- Jay-Z, Lil Wayne
Yoga- Deepak Chopra
Yoga Workout- Low key dubstep

Day 4 & 5 - Food & Workout

Day 4 & 5 - Logs

 

 

Day 4

 

- REST DAY (hooray)

 

Remember, having an off/rest day does not mean the same thing as going on a binge. Stick with healthy/clean eating but allow yourself a treat. Mine was a couple glasses of my favorite white wine :)

 

 Day 5

 

- 1 mile warm- up: 8:28 (my pace)  - treadmill

 

- Repeat arm workout from my Day-1 workout log

 

*make sure your rest intervals are no longer than 10-40 seconds in between exercises. This ensures you are keeping your heart rate up to burn more calories and fatigue the muscles faster*

 

 - COOL DOWN and stretch those muscles (they SHOULD be sore today)

 

 

I noticed that today my calories were a bit on the low side (especially since I am still breastfeeding our daughter). However, I do take a daily prenatal vitamin, vitamin D, and glucosamine supplement. I can always add a couple handfuls of almonds for extra calories if I get hungry later. When I eat higher fat food like the avocados and mayo I had for lunch, I don't get as hungry because I feel full much longer through the day. Also, make sure you are still drinking LOTS & LOTS of water!

 

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
General Mills - Kix, 30 g (1 1/4 cups)	110	25g	1g	2g	0mg	180mg	3g	3g
Stonyfield Organic - Plain Greek Yogurt 0% Fat, 5.3 OZ	80	6g	0g	15g	5mg	60mg	6g	0g
Honey - Clover, 0.3 Tablespoon	18	5g	0g	0g	0mg	0mg	5g	0g
Starbucks Coffee - Americano- Black 473ml (16 Oz), 16 oz	15	3g	0g	1g	0mg	0mg	0g	0g
Silk - Unsweetened Organic Soy Milk, 0.5 cup (240 ml)	40	2g	2g	4g	0mg	35mg	1g	1g
Lunch
Best Foods Mayo - Light Mayo, 2 tbsp	70	2g	7g	0g	9mg	250mg	0g	0g
Avocado (Hass) (Net Carbs) - Medium, 1/2 medium	125	2g	13g	0g	0mg	0mg	0g	5g
Foster Farms Chicken Breast - Boiled Chicken, 4 oz	120	0g	2g	26g	65mg	75mg	0g	0g
Onion Red - Veggie - Fresh, 0.25 red onion (medium/.75 cup)	10	2g	0g	0g	0mg	0mg	2g	1g
Dinner
Generic - Flax Meal, 1 Tbsp (30 ml)	30	2g	2g	2g	0mg	0mg	0g	2g
Silk - Unsweetened Organic Soy Milk, 1 cup (240 ml)	80	3g	4g	7g	0mg	70mg	1g	2g
Optimum Nutrition - Whey Protein Vanilla Ice Cream, 1 Rounded Scoop (30.4 g)	120	3g	1g	24g	30mg	130mg	1g	0g
Truvia - Packet, 1 packets (3.5g)	0	3g	0g	0g	0mg	0mg	0g	0g
Dole - Frozen Fruit - Sliced Peaches, 1 cup (140 g)	60	13g	0g	1g	0mg	0mg	9g	2g
Snacks
Organic Valley - Milk - Fat Free, 0.24 cup	22	3g	0g	2g	1mg	30mg	3g	0g
Fruit - Banana Medium, 1 Banana (100)g	91	19g	0g	1g	0mg	1mg	12g	2g
Homemade - Frozen Grapes, 1 cup	62	16g	0g	1g	0mg	2mg	15g	1g
TOTAL:	1,053	109g	32g	86g	110mg	833mg	58g	19g

 



Day 3 - Food & Workout

Day 3 - Logs

 

2 mile walk at 12% incline

- 1st mile 3.6mph

- 2nd mile 3.8mph

 

-200 assorted crunches of choice

 

*COOL DOWN - walk and stretch

 

 

 

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Honey - Clover, 0.3 Tablespoon	18	5g	0g	0g	0mg	0mg	5g	0g
Stonyfield Organic - Plain Greek Yogurt 0% Fat, 5.3 OZ	80	6g	0g	15g	5mg	60mg	6g	0g
General Mills - Kix, 30 g (1 1/4 cups)	110	25g	1g	2g	0mg	180mg	3g	3g
Organic Valley - Milk - Fat Free, 0.25 cup	23	3g	0g	2g	1mg	31mg	3g	0g
Lunch
Breakstone - Fat Free Cottage Cheese, 1/2 cup	80	8g	0g	12g	10mg	400mg	6g	0g
Avocado (Hass) (Net Carbs) - Medium, 1/2 medium	125	2g	13g	0g	0mg	0mg	0g	5g
Tostitos White Corn Scoops - Tortilla Chips, 2 oz (13chips)	280	38g	14g	4g	0mg	240mg	0g	2g
Muir Glen Organic - Black Bean and Corn Salsa, 0.5 container (30 tbsp ea.)	150	23g	0g	8g	0mg	938mg	8g	8g
Dinner
Silk - Unsweetened Organic Soy Milk, 1 cup (240 ml)	80	3g	4g	7g	0mg	70mg	1g	2g
Optimum Nutrition - Whey Protein Vanilla Ice Cream, 1 Rounded Scoop (30.4 g)	120	3g	1g	24g	30mg	130mg	1g	0g
Strawberries - Frozen, unsweetened, 1 cup, unthawed	52	14g	0g	1g	0mg	3mg	7g	3g
Generic - Flax Meal, 1 Tbsp (30 ml)	30	2g	2g	2g	0mg	0mg	0g	2g
Hershey's Cocoa - Natural Unsweetened Powder, 2 tsp	7	6g	1g	2g	0mg	0mg	0g	4g
TOTAL:	1,155	138g	36g	79g	46mg	2,052mg	40g	29g



 



Day 2 - Food & Workout

Day 2 - Logs

 

-1 mile warm-up - 8:45 (your pace may be different)

 

 

YOU WILL NEED A CHAIR

- 1 minute single leg lunges w/ chair and 10# plate (each leg) *2 minutes total*

- 1 minute weighted step-ups onto chair w/ 10# plate (make sure it is secure against a wall) - each leg *2 minutes total*

- 1 minute weighted forward lunges (using 10# free weights in each hand) - alternating legs *2 minutes total*

 

With or without weighted bar

 

-1 minute squats

-1 minute down and hold squats

-1 minute bottom half squats

-1 min wall sits

 

-25 Russian twists (twice)

-25 V-ups (twice)

 

*COOL DOWN - walk and stretch

 

 

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
General Mills - Kix, 30 g (1 1/4 cups)	110	25g	1g	2g	0mg	180mg	3g	3g
Stonyfield Organic - Plain Greek Yogurt 0% Fat, 5.3 OZ	80	6g	0g	15g	5mg	60mg	6g	0g
Honey - Clover, 1 Tablespoon	60	16g	0g	0g	0mg	0mg	16g	0g
Lunch
Strawberries - Frozen, unsweetened, 0.5 cup, unthawed	26	7g	0g	0g	0mg	1mg	3g	2g
Optimum Nutrition - Gold Standard Natural 100% Whey Protein Powder Vanilla, 1 rounded scoop (29.4 g)	120	3g	1g	24g	30mg	130mg	1g	0g
Horizon - Organic Fat-Free Milk, 0.25 cup	23	3g	0g	2g	1mg	33mg	3g	0g
Silk - Unsweetened Organic Soy Milk, 1 cup (240 ml)	80	3g	4g	7g	0mg	70mg	1g	2g
Dole - Dark Sweet Cherries (Frozen), 3/8 C	55	6g	0g	0g	0mg	0mg	5g	1g
Dinner
Avocado (Hass) (Net Carbs) - Medium, 1/2 medium	125	2g	13g	0g	0mg	0mg	0g	5g
Cottage Cheese - Cottage Cheese Breakstone's - Small Curd Fat Free, 1/2 Cup (120g)	80	8g	0g	11g	10mg	360mg	6g	0g
Rudis - Gluten Free Multigrain Bread, 2 slice	180	34g	7g	2g	0mg	300mg	6g	4g
Tyson - Canned Chicken Breast, 0.5 container (10 oz.s ea.)	150	0g	1g	33g	75mg	500mg	0g	0g
Best Foods Mayo - Light Mayo, 1 tbsp	35	1g	4g	0g	5mg	125mg	0g	0g
Snacks
Apples - Raw, with skin, 1 medium (2-3/4" dia) (approx 3 per lb)	72	19g	0g	0g	0mg	1mg	14g	3g
TOTAL:	1,196	133g	31g	96g	126mg	1,760mg	64g	20g

 



Day 1 - Food & Workout

Day 1 - Logs

 

-1 mile run/warm-up - 8:35 (my pace)

 

-1 minute (non-stop) bicep curls using free weights

-1 minute (non-stop) triceps extensions (using 1 single weight)

-1 min push-up (assisted or unassisted depending on your fitness level and strength)

* Do this set/rotation twice

 

- 1 minute bent over rowers (double weights)

- 1 minute standing overhead dumbbell press

*Do this set/rotation twice

 

-25 back extensions

-1 minute planks

-25 side bridges

-25 sit-ups

-25 crunches

*Do this set/rotation twice

 

*COOL DOWN/STRETCH

 

Remember while doing this workout, try to only take short water breaks and no longer than 30 second rests to keep your heart rate up and burning calories!

 

 

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Bod's Red Mill - Gluten Free Old Fashioned Rolled Oats, 1/2 c dry	190	32g	4g	7g	0mg	0mg	1g	5g
Organic Valley - Milk - Fat Free, 0.25 cup	23	3g	0g	2g	1mg	31mg	3g	0g
Nestle Toll House - All Natural Dark Chocolate Chips, 1 TBS	70	8g	5g	1g	0mg	0mg	6g	1g
Lunch
Nutrition Bar - Nutrition Bar, Chocolate Mint (Zone Perfect), 1 bar (50g)	210	24g	7g	14g	5mg	220mg	13g	3g
Dinner
Bear Creek - Creamy Potato Soup, 2 cup	320	54g	9g	4g	0mg	1,780mg	6g	4g
Avocado (Hass) (Net Carbs) - Medium, 1/2 medium	125	2g	13g	0g	0mg	0mg	0g	5g
Ken's Steak House Dressing - Lite Sweet Vidalia Onion, 2 Tbsp	80	11g	5g	0g	0mg	120mg	10g	0g
Fresh Express 50/50 Mix Bag Salad - Corrected - Spring Mix and Baby Spinach, 2 cups (85g)	20	3g	0g	2g	0mg	55mg	0g	1g
Snacks
Emerald - Cocoa Roast Almonds, Dark Chocolate, 100-calorie Pack (Net Carbs), 1 package (18g)	100	4g	8g	3g	0mg	15mg	1g	2g
Green Giant Fresh - Selected Baby Cut Carrots, 3 oz. (85 g) (about 14 pieces)	35	8g	0g	1g	0mg	65mg	5g	2g
TOTAL:	1,173	149g	51g	34g	6mg	2,286mg	45g	23g

 

BACK IN ACTION!

Hey motivated Mamas-

I'M BACK!!! My husband (who is an active duty marine) had some pretty rough training he had to get though, so my time was dedicated to our kiddos, not the blog. Also, I had a terrible foot injury that kept me out of the game for about 8 weeks. GOOD NEWS...I am all healed up, schools are over (for now at least) and I can get back to my passion for blogging, nutrition and fitness!

Monday was the start of my 6 week 'better body' challenge/sugar detox. I will be posting my daily workouts, eating plans/log, recipes and videos. You are more than welcome to join me!



Day 1 - My Measurements

Weight: 134.5
BF% : 14%
Arms (bicep): 10.5
Thighs: 21.5
Calves: 13
Butt/Hips: 36
Waist: 27
Neck: 12
Bust:34

~*Today will be day 4 for me (I will be posting all my logs). I think everything except my earlobes are SORE! I know it's my body building new sexy muscles and getting rid of all those toxins I built up when I was taking it easy and healing. Time to GET REAL again and kick this thing into high gear! Let's do this. ~* 

 

 



Shake of The Day: Coconut Lime Colada

Coconut Lime Colada

Not sure about your location this summer...but it is HOT, HOT, HOT here is Okinawa! I was ready for a shake recipe that would wake me up for the day and leave me feeling REFRESHED! This tropical treat is a great way to cool you off. It is delicious. Makes me want to sip it on a beach with a tiny umbrella on top. 

1 cup non-fat milk, soy milk, or almond milk

1 cup ice

1 large key lime (peeled) - grate some of the peel into your blender

1 Tbs sugar free lime jello mix

1/2 tsp coconut flavoring

1 heaping scoop of vanilla protein powder (100% whey)

Blend until thick and creamy. Should have a light green color. The little bits of the fresh lime are wonderful!

Shake of The Day: Chocolate Covered Cherry

Chocolate Covered Cherry

1 cup non-fat milk, soy milk or almond milk

1/2 tsp. almond extract

1/2 cup frozen, whole cherries (no sugar added)

2 Tbs cocoa powder (NO sugar added or drink mixes like Nesquick or Ovaltine)
1 scoop vanilla 100% whey protein powder (if you are using chocolate, cut your cocoa powder to 1 Tbs)

1 packet Truvia

Blend together until thick and creamy. I had this one this morning since I am preparing for a photo shoot. I would KILL for a piece of chocolate or a scoop of icecream since I am cutting my carbs right now. This one satisfies my cravings without cheating. I is sooooooooooo yummy! Enjoy!

SPOTLIGHT MAMA: Melissa

Spotlight Mama

                       



Melissa

Sorry I have been MIA lately, I truly apologize to my followers! I have been busy working on new stuff for the blog, getting in shape for a swiftly approaching photo shoot and have had a couple sick kiddos. Good news is, I'm back in the saddle with our FIRST Spotlight 'Motivated Mama'. Meet Melissa. She is the owner of Baby Monster Photography here in Okinawa, Japan. She is such a sweetheart and she totally motivates the pants off of me....why you ask? Well, she will tell you herself! Here is our recent Q&A session. She is a total BAM = Bad Ass Mama!

Me: How many kids to you have? 

Melissa: I have three beautiful daughters (ages ~6, 4, 2) and am 36wks pregnant with my fourth (daughter).

Me: What is you fitness background?

Melissa:

* Certifications – None yet, but I’m testing for my CSCS this winter.

* Skills – CrossFit, Olympic lifting, power lifting

* History – I was a competitive power lifter in the mid-late 90s. After getting out of the U.S. Navy in December 2002, I slowly became less active and packed on the pounds.

* Current status – CrossFit wannabe! Still having fun with my strength training, but trying to lose body fat and increase my metabolic conditioning.

Me: Why is fitness and health so important to you as a mother?
Melissa: I got a very late start having kids (I’m 40), so I feel a responsibility to my girls to stay as healthy and active as I can. I also want to set a good fitness example for them, which is something I never had growing up.
Me: Do you have a a favorite workout, move, exercise, class or program?
Melissa: I drank the CrossFit 'koolaid' and I love it! It is never boring, always challenging, and makes me feel ALIVE! I seriously feel like a kid again when I’m in there flipping tires, climbing ropes, etc. It rarely feels like work and helps me accomplish things I never thought I could.
Me: What is your dream fitness completion/challenge?
Melissa: I would love to compete in lifting again—Olympic lifting, power lifting or possibly both.
Me: What is your favorite healthy snack or meal?
Melissa: Hands down I would have to say a nice ripe avocado with fresh cracked pepper and sea salt. It’s so delicious and satisfying.
Me: Best advice you would like to share with other ‘Motivated Mamas’.
Melissa: Make yourself a priority. You deserve to have YOUR time, too. It will make you a happier person and a better mama!
Me: Guilty pleasures?  Let’s face it; none of us are prefect. We all have a favorite cheat meal, what's yours? 
Melissa: I love my wine and sushi. Can’t live without them!
Me: How many times a week do you workout?
Melissa: I’m slowing down a bit here towards the end of my pregnancy (36wks on June 7), but I’m getting in at least two WODs (workout of the day) a week along with a bench/shoulder day and a light cardio day (walk, bike ride, etc).
Me: Do you have a favorite piece of workout gear?
Melissa: I recently invested in a pair of Olympic lifting shoes and I love them. They’ve really helped with my stability during the lifts (especially with my preggo belly!), I only wish I’d have gotten them sooner.
Me: How do you balance your life with staying fit and motherhood? How do you make the time? 
Melissa: For a long time, I used my kids as an excuse not to exercise. I tried to avoid the issue, but it was staring back at me every time I looked in the mirror. I didn’t like what I saw and I knew if I could see it, my girls could see the same thing. I soon realized that if I was going to be the mother I wanted to be, I had to be a happier, healthier person. I resolved to find programs that allowed me to PT with my kids. While living in Hawaii, I found Stroller Strides classes and slowly started to regain my fitness and confidence. I continued with Stroller Strides for a while after moving here to Okinawa, but was looking for something that was more challenging and included more strength training. I was lucky enough to find Reebok CrossFit Asia, a local box that also had child care available. I started boot camp June 18, 2012 and was hooked! By October 2012 I had lost 20 lbs and was getting stronger every day. I found out I was pregnant on October 31, 2012. I continued to train without modifications until 20wks, and have slowly had to modify my workouts. Surprisingly, I’ve been able to get stronger during my pregnancy. My proudest accomplishment was, at 30wks preggo, completing the WOD “Grace” in 3min 30sec (For time: 30 clean & jerks with 95lbs). Though I’ve gained more weight than I expected to with this pregnancy, I hope to be able to recovery from it quickly and continue on my fitness journey.

CONGRATULATIONS, Melissa on being the first featured mommy!!! Best of luck with your upcoming labor and delivery. I can't wait to see your newest gorgeous addition.
Here is a clip of Melissa rocking 160lb front squats at 35 weeks pregnant with her 4th daughter!
http://www.youtube.com/watch?v=d051uqIIyIA&feature=youtu.be

Best maternity picture, EVER!



           

Get it, girl...or should I say girls?

Follow Melissa on Twitter @squatmama and on facebook:

http://www.facebook.com/pages/Squatmama/125290241001771?fref=ts

Shake of The Day: Pumpkin Spice

Pumpkin Spice

I know it's not fall yet, but I am a sucker for ANYTHING pumpkin. I LOVE it! It is also packed with lots of awesome health benefits (always a bonus). Here is my favorite recipe to get my fix:

1 cup non-fat milk, soy milk or almond milk (you can use coconut as well)
1/2 cup canned or pureed pumpkin
1 packet Truvia (agave nectar will work as well)
1/2 tsp pumpkin pie spice
1/4 tsp ground cinnamon
6 iced-milk cubes or 1/2 cup ice chips
1 heaping scoop 100% whey vanilla protein powder
* you can also add 1/4 tsp rum extract for added flavor or a few crumbled graham crackers on top to make it taste like a pumpkin pie

Blend well until creamy and smooth! ENJOY :)



Coming Soon...



After last night's workout...it felt AMAZING!!! A Heart rate monitor is an excellent way to track your progress. There are so many benefits of owning one.





Good morning, motivated mamas! I'm BACKKKKKKKKK! My in-laws traveled all the way to Japan to come see us on our tiny little island. We were busy trying our hand at tour guiding. What an exhausting job, it was a workout just keeping up with the itinerary! While I am sad to see them leave, I am excited to get back into my regular routine and looking forward to my upcoming posts. Keep you eyes peeled for:

 - Interviews from other inspirational/motivational moms
 - My favorite workout playlists
 - New workouts (including WITH baby)
 - A review of 'PUMP'
 - New protein shake recipes
 - 'From Couch to 5K' and 'Staying Healthy While Traveling' - clean eating and workouts on the go
 - and much, much more!

Shake of The Day: Oatmeal Cookie

Oatmeal Cookie

Here is a great way to add some healthy goodies to your morning shake. The extra complex carbs will help fuel your workouts or you daily life as a busy mommy (sometimes we just need a little extra energy once in a while). Did I mention this one is super YUMMY too? Who doesn't like cookies...especially for breakfast? SCORE!

1 cup non-fat milk, soy milk or almond milk
6 milk ice cubes
1/2 tsp cinnamon
1/2 tsp maple extract
1/4 tsp rum extract
1/4 cup rolled oats
1 heaping scoop vanilla protein powder

Make sure this one is blended really well so all the oats and milk cubes are well blended. Mix until thick and creamy. Mmmmmmmm!

Getcha Some: Weightlifting & Woman - Biggest Myths

I know I talk about iron in your diets, but are you adding iron to your workout as well??? Don't be scared, ladies...Getcha some!

"No one ever excused her way to success."



1. "If I want to lose weight, I need to starve myself and do lots of cardio." *Insert buzzer noise here*....WRONG. Total myth. There are 2 types of exercise. Aerobic and anaerobic. Using just one without the other, is like PB without the jelly. You need BOTH to see results in the body, especially that lean, sexy, toned look that woman want! While aerobic exercise burns fat and keeps our hearts healthy, that is all it does. By combining both you are going to be able to shed the fat and build sexy muscles at the same time. You will also see results much faster...time is money as a mom!

2. "Cardio burns more calories." While pushing through a good run is going to get your heart pumping and will burn a good amount of calories, once that run is over, so is your fat burning potential. When you add weights to your workout regimen, you are adding the post-exercise effect. Your body is going to keep burning calories long after you have finished your workout (I see this happen all the time on my heart rate monitor). It's also going to boost your metabolism... allowing you to burn more calories.

3. "I am going to bet bulky lifting weights." The only way you are going to get big is by lifting big (heavy weights and one-rep maxes) and by eating big.  By designing a high rep/low weight program (even if it's just body weight) and a healthy eating program/nutrition guide, you will maximize your strength training without overbuilding the muscles. This is what will give you the toned look, rather than the 'manly' look. Did you know that most woman don't have enough testosterone in their bodies to even develop huge muscles that men have? It's true. We do not have the same set of hormones that are responsible for muscle growth. So stop making excuses and pick up that dumbbell!

4. "Using the machines at the gym are better than free weights." There are 2 things the machines are great for: isolating the muscles and preventing injury by forcing you to use proper form and assistance. However, by using free weights you  are using your whole body at once, getting a better overall workout. While you are exercising a particular muscle or muscle group, you are also using the surrounding muscles by stabilizing yourself. This is the key to my abs. Using free weights forces me to use my core for all my workouts.

5. "Men and woman need to train differently." Nope. There is absolutely NO REASON men and woman can't train together to transform their bodies. In fact, my husband is my biggest support system and motivator. This goes back to that rep/weight concept I mentioned earlier. When I train with my husband we do the exact same exercises (squats, lunges, dead lifts, curls, clean and press, etc). The difference is, he uses it to build a strong, athletic, muscular look. I use it to build a lean, strong, slender look. He will pack on heavy weight and do less reps with longer rest intervals. I do lighter weight with more reps and short rest intervals.

"Excuses are the nails used to build a house of failure. They are the tools with no purpose other than building great monuments of nothing."



Shake of The Day: Orange Creamcicle

Orange Creamcicle



Hey everyone. Sorry about the delay in posts this week. I will try to do my best to keep it updated but my in-laws come all the way to Japan to see us...how exciting!!!! We are super busy site-seeing and spending some quality time together. My blog will be back in full swing as soon as they head back to Wyoming. Thanks for understanding! In the mean time, here is what I started my day with...great way to fuel my body before my long days of tour guiding :) This is another Jaxen favorite (mine too).

1/2 cup Trop 50 orange juice
1/2 cup non-fat milk, soy milk or almond milk
6-12 frozen milk cubes or 1/2 cup ice
1/4 tsp pure vanilla or vanilla extract
1 heaping scoop of vanilla protein powder

* Mix well in blender until smooth, thick and creamy. ENJOY! XOXO

Workouts: Booty Buster

While some woman tend to gain weight and get a bigger back-side during pregnancy and after birth, I lost mine! As I stood in front of the mirror 6 weeks post-partum, I stared at the remains of what used to be my 'apple bottom' (almost in tears). As a former sprinter and fitness fanatic, I had an outstanding hiney. However, age, child birth and neglect robbed me of that and I was left with a 'pancake'/ 'teacher' butt. I started having flashbacks to the days of Rocky's and 'mom' jeans, the ones with the 16 inch zipper that also covered your belly button (probably acid washed)... I shivered at the thought. Something had to be done. Two things popped into my head: Squats and lunges. The BOOTY BUSTERS! If you want results in the derriere, here's you ticket. Squats are my FAVORITE, maybe because there are so many variations. Single leg, sumo, weighted, assisted, front, back, jumps, press, pistol, plie...the list could go on! First things first, you need to know what you are doing. You won't get any of the results you want if you are not lifting properly, especially if you are clueless towards weight training. If your hurt/injure yourself, no progress can ever be made. Additionally, you will not be getting the most out of the exercise and cheating yourself of a good workout.

Common mistakes

 - Not going down low enough

 - Losing good posture (keep chest high and shoulders back)

 - Lifting you heels off the ground (you want to DRIVE from your heels)

 - Letting your knees fall forward or lean past your toes as you squat down

Stand with feet slightly wider than shoulder width apart, toes slightly pointed out. Bar bell should be placed on 'meaty' part of back (using proper lifting technique to life barbell). Squat down as if you were going to sit down into a chair, pulling your abs tight and shoulders back. Focus on the horizon, chest open, knees in line with toes, butt back and weight in your heels. Sit into squat, torso no more than 45 degrees and push through your heels to rise up. Sometimes I even wiggle my toes or pull them up to keep myself from rocking forward when I feel fatigued.

* I am pictured using a barbell WITH weight. There are several variations that you can do if you are not advanced enough. You will still get the full benefits from the exercise. A couple of my favorites are:



Weighted w/out barbell



Assisted w/out weight using the barbell

Assisted w/out weight using chair

TRY THIS (using weighted w/out barbell or air squats):

20 Squats

400 M jog/run

30 Squats

400 M jog/run

40 Squats

400 M jog/run

50 Squats

400 M jog/run

60 Squats

* That is 1 mile of track time (400 M is .25 on a treadmill) and 200 squats! Your hind-side should be on FI-YAHHHHH!  Time yourself each time and try to beat you previous best! If you can't get all the way through it, don't beat yourself up. It will give you a goal for the next workout. Good luck :)

  



Shake of the Day: French Toast

French Toast

OHHHHHH YES! You read it right, french toast! Best morning protein shake, HAND DOWN! I use my kids and husband as my lab rats (every shake and recipe posted is taste tested first). They loved this one so much, I had to make a couple extras just for them. Chris said, "Holy smokes! That really does taste just like french toast!" Our son Jaxen said, "Mmmmm...what's in there? A donut?" This has all the flavor, but non of the fat, calories, sugar and guilt. You're gonna love it!

1 cup non-fat milk, soy milk, almond milk

1/2 tsp maple flavor (find it by the other extracts/flavors in the spice isle) DO NOT USE SYRUP

1/2 tsp ground cinnamon

6 milk cubes (or regular ice)

1 packet Truvia

1 heaping scoop of 100% whey vanilla protein powder

Mix it all together in blender until thick and smooth. Recipes like this that do not call for frozen fruit can be very runny. I like to use ice cube trays to freeze my milk and other juices so I can still make them thick like a milkshake. Ice can sometimes water down the flavor, so this is an easy option. Although...this one wouldn't have enough time to defrost anyways. It's THAT good :) 

Recipe of The Day: Curry and Quinoa

Curried Shrimp w/ Spinach and Chickpeas

(*served over Quinoa)



I LOVE curry! Cooking with spices is an awesome way to change up recipes and add flavor to your healthy menu. I also discovered that I can cook quinoa in my rice cooker! HOORAY! Why am I so excited about this?! I will tell you. Quinoa (pronounced 'keen-wa') is another super food from my power list. Unlike brown rice, quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids. It also contains TWICE the fiber other other grains. It also contains lysine, iron, magnesium, riboflavin, and manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals. To top it off, it is gluten-free! This recipe was husband tested and APPROVED! It was easy and so satisfying. I ate an entire bowl. I'm not a huge fan of heat, but Chris told me that adding Sriracha sauce was the key to this dish. Either way, you will NOT be disappointed!

What you will need: 1 sliced onion or 6 garlic cloves (diced), 1 Tbsp olive oil, 1 Tbsp curry powder, 1 lb medium sized shrimp (tails removed), salt, pepper, 1 cup PLAIN Greek yogurt (I used vanilla on accident once. Not my finest kitchen moment *BLAH*), 15oz can chickpeas, 2 cups fresh spinach

* 2 cups brown rice or quinoa for serving

* Sriracha sauce for added heat

Add 2 cups of quinoa to rice cooker and add 3 cups of water. Cover and set to cook (it does the rest for you). In a large sauce pan, saute onion or garlic in oil until it begins to soften and brown (I didn't use onions because both of my kids get upset tummies from it when I am breastfeeding). Add shrimp and curry powder to pan and cook until shrimp starts become pink colored and boils down (it will get a little watery). Stir in yogurt and stir for 1 minute until well blended. Season with salt and pepper. Add spinach and cook on medium heat until it is completely wilted and mixed into sauce. Add drained chick peas. Stir sauce and let simmer on low until it starts to thicken. Remove from heat and serve over brown rice or quinoa. Hope you enjoy it as much as we did :)