30 Day Fitness Challenge

The 30 Day Fitness Challenge. Join the Movement to Reclaim Your Body

Apr

2011

Noob Mommy readers like Jacqueline, Kristin, Cindy, Mary, Kari, Stef, Virginia, Elena, and Angela are joining me on my 30 Day Fitness Challenge to transform our bodies and get healthy, confident and energized. Will you join us and finally ditch the excuse train?

This blog post will be our “meeting place” for the 30 Day Fitness Challenge. You might want to bookmark it now so you can easily come back here as often as you like to read my daily updates. I won’t be issuing the updates via email or RSS for the consideration of my other readers, who may not want to hear about shoulder flys, mountain climbers, and calories burned on a daily basis.

Ok, here’s how the Challenge works:

Day 1 of the 30 Day Fitness Challenge will begin Monday, April 4, 2011. If you join in the middle of the challenge, no big deal. Just keep track of your 30 days and jump right in with your comments.
Per my previous post, How To Lose Your Pregnancy Baby Weight Part 2, we will be working out at least 30 minutes a day, 6 days a week, for 30 days. One day off to relax and allow your muscles to repair, recover and get sexy. Ooh la la! Ideally, you will be completing some sort of cardio + strength each week at a level that is challenging for you. You need to be breaking a serious sweat, not having a conversation through your 30 minute workout. Hey, I love taking walks too, but for the sake of this challenge, we are really going to be pushing ourselves here. I highly recommend 30-60 minute workouts for serious results. For example, all the P90x workouts are at least 60 minutes (with the exception of Kenpo – approx 45 mins. and Yoga – 90 mins).
Start leaving comments, tips, motivation, and questions for each other. If I can’t help you, someone else can jump in with feedback.
It’s worth reminding that this is a place for support and positivity. Negative comments will be removed.
I know you are chomping at the bit to get started, but remember to ease into your workouts for the first week. Start at a moderate-challenging pace and always pay attention to your form and posture (depending on what type of activity you are doing). I’d hate to have you tweak something or get injured.
Remember to stay hydrated, but don’t go camel on me. I’ll post later with some suggestions on what to eat before and after your workout.
I highly recommend you take some measurements (chest, waist, hips, and weight) and a before photo in your workout gear. I also recommend that you don’t check your weight again for at least another week or so. Obsessing in the beginning will only lead to frustration. You may not be losing weight right away, but trust me… you will be building lean muscle and noticing the difference in how your clothes fit. At the end of the 30 days, take your measurements again and an after photo. Give yourself the props you deserve.
Continue to spread the word to your family and friends (please click one of the share buttons at the end of this post). I hope that new participants will continue to join our challenge throughout the 30 days (and beyond!).

Feel free to use these 30 Day Fitness Challenge buttons for your own blog, Facebook, Twitter, emails, etc. (copy the html code next to the button and place it in an html widget if you have one). Be proud that you are going to be making a huge lifestyle change starting today. Thank you everyone for supporting and joining me in this process!

Plan for Day 1

Take measurements and photo. Jillian Michaels’ Ripped in 30 DVD.

Day 1: 04.04.11

I’m so excited to see everyone on here today checking in and sounding just as enthusiastic as I am to get started. I’d love to hear what workouts you are doing specifically … I know there are a lot of Shredders, gym junkies and some P90x folks out there. Who else am I missing?

As of this moment, I’m sitting here pouring sweat from my Ripped in 30 Week 1 workout. I had to jump right on here and see what everyone was up to before I hopped in the shower. Just so you know (since we’re going to be getting pretty cozy around here for the next 30 days), my sports bra reminds me of one of those large jungle leaves you use to gather rain water when you’re on Survivor, except in this situation… rain water = cleave sweat. Awesome.

Pros tonight: Working the arms. I have really wimpy arms and I feel pretty bad ass when I start curling stuff. I’m totally gonna start going around the house curling soup cans and sippy cups. Bad. Ass.

Cons: Measurements and the before photo. Cringe. The ~~moment~~ several moments where I burped up dinner. Note to self – No more pork and leek dumplings before working out.

Calories burned: 375

Average heart rate: 155

Peak heart rate: 187

Tip for tomorrow: Power through those last 3 reps (the ones where you think you’re not going to make it) because that’s when you’ll really be building that muscle. However, when you feel your form becoming compromised, it’s time to stop. Take a break or wait for the next set. Don’t risk injury. Good luck everyone! When I’m sore tomorrow, I’ll know I’ve got some company out there

Day 2: 04.05.11

I was definitely feeling sore and stiff this morning, particularly in my shoulders and back. All those push-ups didn’t go unnoticed. As I’m typing this update, I can feel the jitters in my fingers from tonight’s workout. Ah well. Enjoyed the second day of Ripped in 30, but I’m thinking of throwing in one of my other Jillian DVD’s tomorrow night just to get a little muscle confusion in there.

Calories burned: 342

Here are a couple questions for you:

What is your favorite exercise move or activity ? I really love bicycle crunches and also old-school sit ups.

What move/activity do you need to work on? Planks and any variation of a plank. I’ve got small wrists and it feels like there is just way too much pressure getting placed on them.

Tip for tomorrow: Enjoy a little protein snack tomorrow. As you start working out daily, you’ll notice your metabolism kicking up and your hungry stomach much more verbal than usual. I’ve read many sources that say it’s fine to have two small snacks a day (if you’re eating three moderate meals a day). So grab a tiny handful (think 10) unsalted almonds or a couple scoops of lowfat Greek yogurt with some fresh fruit (orange are really delicious and in season right now).

Day 3: 04.06.11

Today was one of those mentally and emotionally exhausting days on the mommy frontier. I swear Noob Baby can talk the entire day without stopping more than 5 minutes to eat if you force her. It is a CIA skill I tell you. Put her in a room with Osama bin Laden and she will get him to tell you where every one of his training camps are in under 15 minutes. Anyway, by the time Noob Daddy came home I was ready to get out of the house for some fresh air. It was a perfect day to switch up my workout and go for an evening run. I ran two miles and stopped along the way to do a few sets of chair dips to work on my tri’s. That was really all I could muster today, but it was just what I needed to recenter myself. I hope you all enjoyed our workouts. I’m so relieved to hear I’m not the only one struggling with pushups and planks!

Calories burned: 330

Tip for tomorrow: Really enjoy your cooldown stretch tomorrow. Try to make it a peaceful moment where you give yourself some mad props for making this commitment, but also allow yourself to unwind for the day.

Day 4: 04.07.11

I have some good news for ya. We have just two days left of Week 1! Congratulations to all of you still sticking with me so far. I’m planning to take Sunday as my rest day, and also to have a little date night with Noob Daddy. Doesn’t sound like a bad reward does it? So, I popped in my 6 week Six-Pack DVD (also Jillian Michaels) for tonight’s workout. And it might sound premature, but I do feel a difference already in my stamina. I’m hanging in there much longer with each circuit. How about you? Sure I’m sore, stiff and tired, but it’s surprising me that my body is jumping back into things with relative ease. Well, I’m keeping this update short and sweet as I spent a long time last night writing my latest post, Preschool Is No Place for a Pissing Contest. TGIF tomorrow! Woo Hoo!

Calories burned: 320

How are you going to enjoy your rest day?

Tip for tomorrow: Try and pick up some raspberries while you’re buying groceries for the week. One cup of raspberries has more fiber than four slices of whole-grain bread and twice as much as in one cup of blueberries. One raspberry has just one calorie … so feel free to go to town baby. (Women’s Health Magazine, Mar. 2011)

Day 5: 04.08.11

I squeezed in a late Ripped in 30 level 1 workout before bed. Feeling optimistic as week 1 of the Challenge winds down today. I’m looking forward to moving on to workout 2 of Ripped in 30. It’s always fun to see what else JM is going to throw at me. I’m not gonna lie, though. Really looking forward to my rest day tomorrow. I’m off to to enjoy a beautiful Saturday, and I hope you do too. Big sweaty hugs

Calories burned: 360

Tip for today: It’s the weekend! Go out and enjoy the day with the family. See if you can rope everyone into an outdoor activity like going for a walk at the park, a long bike ride, or race around the neighborhood and play ball. Mix up your workouts in a fun way and you’ll be burning more calories while you do it!

Day 6: 04.09.11

Week 1 of my 30 Day Fitness Challenge – COMPLETE. Holla! If you’re still hanging in there with me, and I do see some of you still updating (thank you!) … congratulations to you as well. If the saying is true, that it takes 21 days to break a habit … well then we are about 1/3 of the way to making exercise and healthy living a new habit. Was it a tough first week? Hell yes. I really wanted to skip a few minutes today and just hop in the shower so I could go watch some TV with Noob Daddy. It is a Saturday night after all. I had to remind myself that it’s just 30 minutes (not even the 60 minutes I was doing for P90x), so I couldn’t let myself slack. I did another 6 Week Six-Pack workout tonight, but I’m really looking forward to seeing what Ripped in 30 Workout 2 has to offer. As you can see, my calories burned are tapering off a little now that it’s the end of the week. If tomorrow is your rest day, enjoy it and really celebrate your commitment this week!

Calories burned: 312

Tip for tomorrow: Take a look at Eat This, Not That!’s list of 8 Foods You Should Eat Every Day. If you’re doing your grocery shopping tomorrow, try and throw some of these power foods into your shopping cart. Try to avoid the middle section of the grocery store as much as possible. That is usually where you’ll find all the processed foods.

Rest Day: 04.10.11

Day 7: 04.11.11

Welcome back to Week 2 of the Challenge! I have to admit that I was looking forward to tonight’s workout because I wanted to see what Workout 2 of Ripped in 30 was all about. While I didn’t burn a crazy amount of calories, there were definitely some tricky exercises in this workout that got me working my core. I also need to remind myself to hop over to Jillian Michael’s website to take a look at the nutrition plan that compliments this 30 day workout. I’ll update with that if there’s some useful suggestions. Thanks again to all of you still supporting me in this effort and posting your progress. You are inspiring me!

Calories burned: 306

Tip for tomorrow: Remember to drink plenty of fluids every day. 8 x 8 (or eight 8 oz glasses of liquid) is an ideal goal. Not only is it good for your body and your skin, but it helps stave off hunger! I’m really bad about drinking enough water. But when my sister suggested I drink a glass of water for my headaches, I was surprised to find that it really helped. Turns out I could just be dehydrated most of the time!

Day 8: 04.12.11

Man is it hard squeezing in a workout after finishing up all my evening chores, even if it’s only 30 minutes. By the time I finally get on here to post my update, it’s already 11:30 pm! Why am I not in bed?! Well, tonight’s workout didn’t leave me totally in pain, which has me questioning workout 2 for Ripped in 30. I’m debating if I should skip to the next level and see what it’s about or maybe mix in another DVD this week. The good news is that my hip hop class starts back up tomorrow evening. So not only do I get to leave the house and have an hour to myself, but I get to dance and use it as my workout as well! On another note, I saw that Jillian Michaels is going to be signing her new book, Unlimited, in LA on Thursday. I am so tempted to go and give her a big fat chest bump from all of us!

Calories burned: 290

Do you feel any difference since you’ve started working out?

Tip for tomorrow: Unfortunately, doing crunches alone will not allow you to spot reduce fat. Remember to incorporate cardio as well to shed the fat and allow the abs to come through. Try alternating between short bursts of cardio intermixed with various ab exercises to help you break a serious sweat while training your abs.

Day 9: 04.13.11

I started my hip hop/cardio class today, and you know I’ve been looking forward to this for awhile now. This class always kicks my butt. There is a bit of everything – cardio, squats, lunges, abs, planks, stretching and dancing! 50 minutes of everything! Why do I love dance? You get your heart rate up, work on flexibility and coordination as well as lean muscle building. Most of all … you need to remember a routine! As I get older, I worry about remembering a series of instructions and exercising that part of my brain. All in all, I’m glad I got more than my usual 30 minute workout and I was able to workout in a classroom setting.

Calories burned: 540 – My cousin just got herself an HRM and we were comparing our calorie counts. Let’s just say there was a pretty huge discrepancy there, so I went back and recalibrated my HRM to be safe. I’m interested to see what tomorrow’s workout will register. Hopefully it doesn’t make me want to lunge myself off a cliff.

Tip for tomorrow: Plank drill! Find just 30 – 60 seconds in your day (outside of your regular workout) to get down in plank pose. If you’re at home, before work, or in the privacy of your own office, just drop and give me 60 … seconds that is. If you have access to an exercise ball, try balancing your legs on the ball while you’re in plank to really power it up. If not, grab a chair! Plank pose will work your abs, arms, shoulders, back, legs and everything in between.

Rest Day: 04.14.11

Day 10: 04.15.11

Went on a nice walk this evening and enjoyed what seemed like a cool summer night in the spring. Definitely my favorite time to get outside and soak up the sights and sounds of my neighborhood. People watching. Dog watching. Fresh air. Wish everyday was like that! When I got back, I tackled another workout 2 of Ripped in 30. If you’ve done any Jillian videos by now, you might recognize her plank jacks and mountain climbers. Well, in the level 2 workout … there is a cardio circuit of 2 back-to-back sets of plank jacks and mountain climbers. KILLS ME EVERY TIME. The only thing that gets me through that cardio circuit is knowing I’m burning maximum calories right there. Finished off the evening with a berry yogurt smoothie. Deelish!

Calories burned: 354

Tip for tomorrow: It’s the weekend! Also a perfect opportunity to go green and ditch the car for one of your typical errands. If it’s possible, walk or bike to the drug store, supermarket, Target, bagel shop, etc. Enjoy the sights and sounds of springtime as you get from point A to point B.

Day 11: 04.16.11

Was out and about all day today with friends and family. I’m so fortunate that Noob Daddy stepped in and had a father-daughter day so that I could have a Mommy day! I squeezed in a decent run in the morning with some high intensity sprints along the way. No DVD today.

Calories burned: 234

Day 12: 04.17.11

Another hectic weekend day visiting with family. Tried to get my full workout in but had to settle with 20 minutes. Hoping to make it up tomorrow with a longer workout.

Calories burned: 191

Tip for the week: Substitute one of your regular workouts with yoga this week. Find a class, a DVD, or something free on Netflix or TV. Yoga is not just for meditating and clearing your mind. A good yoga workout will also have you stretching, working your core, legs and arms. Try to let the day melt away and all your to-dos vanish for 30 minutes. Namaste.

Rest Day: 04.18.11

Day 13: 04.19.11

I wasn’t planning to take my rest day yesterday, but ended up feeling totally unmotivated and vegged on the couch. I watched all the crappy TV I could find … and trust me, there was A LOT. I started workout 3 of Ripped in 30 today. OMG. No wait, OMFG. What happened? I was cruisin along on workout 2 and the third one comes out of nowhere and totally blindsided me! If you’ve done P90x before, then you’ll recognize many of the moves in this 30 minute workout. There’s everything I despise and things I never knew I despised all packed in for a really killer workout. Normally, I do all the regular or advanced modifications of each exercise. With this, I couldn’t get all the way through many of the lunges and plyo movements without taking a break. I’m pretty sure my body is going to through a bitch fit when it realizes I’m about to tackle six days of this. Oh yeah, it also makes me wonder what the heck workout 4 is going to look like. I’m guessing I’ll be taking a 6 day tour of Hades.

Calories burned: 285 (probably a low number because I was standing there with my mouth agape most of the time)

Tip for tomorrow: Stay positive and keep the course.

Day 14: 04.20.11

Had my hip hop class today, and I’m ~~a little~~ a lot bummed because the city pulled a bait-and-switch on me. They changed the instructor that I love. The class is more hip hop now and less conditioning and strength training, which I really loved as an added bonus to the dancing. However, I still did get a good calorie burn in there. Anyway, I love that I’m able to get out of the house for an hour in the evening and have some me time.

How are you feeling now that we’re about half way into the Challenge?

Do you feel stronger and more energized? Or even more stressed and tired?

What have you improved on since Day 1? What are you still struggling with?

Calories burned: 454

Fitness Tip: Try high intensity running. After a brief warm up, throw in a good 30 second all-out sprint and then 60 seconds of walking or slow jog. Repeat these high to low intensity intervals for as long as you can (ideally between 5-8 cycles). HIIT (High Intensity Interval Training) is a highly effective way to boost your metabolism and burn more calories over a 24 hour period.

Day 15: 04.21.11

I got in some push ups and abs today, but not enough to call it a full workout. I have to admit that I was just not mentally there to get a real workout in. I’ll call today a wash … but I’m pulling double duty tomorrow for slacking off.

Day 16: 04.22.11

Since last night was a wash, I did a 1 hour workout today using Jillian Michaels’ No More Trouble Zones DVD. The workout is around 45-50 minutes, but I added in an extra 10 minutes of cardio and stretching at the end. I’m hoping that’ll make up for me checking out last night. Well, if the calories don’t get made up, at least my conscience feels better. I love that DVD by the way. It’s one of her longer workouts, but it’s really well-rounded as far as strength and toning. We’re halfway through the Challenge! Hurray! Now I don’t want to get Negative Nancy on you guys, but it has been hard to keep up the stamina of working out, blogging about it, and writing my little fitness tip each night (by the way, did you notice that I put these tips on the front page of my blog)! I love it all, but I didn’t really expect that it would keep me up much later than I planned. As a result, I’ve been getting much less sleep and it’s taking a toll on my energy level in the morning and late afternoon. Must try to get to bed early! I know something’s going to suffer though … most likely my non-fitness related blog updates. It’s so hard to balance everything. I’m sure you working moms and moms with more than one noob really have a tough time! Props to all of you powerful ladies

Calories burned: 530

Health Tip: Celebrate the Easter holiday by making some yummy, healthy smoothies for brunch or just a nice snack. It’s also a nice post workout drink to replenish the protein and carbs your body needs to repair/build muscle after a workout. Throw some fresh or frozen fruit into a blender with some ice, whey protein, nonfat yogurt, soy milk or lowfat milk, flaxseed and veggies (if you’re adventurous). The combinations are endless (just try to avoid too much sugar) Enjoy!

Day 17: 04.23.11

Ripped in 30 Workout 3 again today. This one is going to continue to kill me with all the leg and plyometrics involved. If you’re looking for a serious leg workout to build those quads … look no further. It’s Easter weekend, so I’m keeping this short. Hope you all enjoyed some downtime with the family.

Calories burned: 288

Day 18: 04.24.11

Happy Easter everyone! I knew today was going to be back-to-back activities and family time, so I was lucky enough to get a daytime workout in while Noob Daddy hung out with NB. I was really sore from my leg workout the night before, so I decided to focus on abs today with my Six Week 6-Pack workout instead. By the way, Noob Baby watched a Jillian workout today and she is already training to be a personal fitness coach. She said, “Crank it!” and “Moguls!” and offered to push down on my back while I was in plank. Yikes! I don’t think I need that kind of pressure. Workout 2 for Six Week 6-Pack is a really tough all out cardio and abs session. It is seriously nonstop for 30 minutes, and what amazes me is how Jillian is able to get you heart rate up while working abs. She really knows how to stack her muscle groups! I think this particular video is going to be one of my fall back workouts in the future.

Calories burned: 379

Fitness Tip: If you need to treat a sprain related injury, remember to RICE – Rest, Ice, Compress, Elevate. Rest your injury for the first 24-48 hours if possible. Apply ice for 20 minutes (then ice every 3-4 hours). Apply compression with an ACE bandage so it’s snug but not tingly. Elevate your injury above your heart (at night if need be). See a physician if you suspect your injury isn’t getting better.

Rest Day: 04.25.11I

Day 19: 04.26.11

Noob Baby and I worked out together tonight. Usually I find it pretty distracting trying not to whack the noob in the face with my weights or kick her in the chest, so I decided to mix in a dance workout from my cable provider with a bit of my own strength and conditioning. Overall, nice to get the workout of the way before 10 pm, but mentally I was in mommy mode.

Forgot to put on my HRM today. Oops!

Fitness Tip: Tired of using your old hand weights? Mix it up by incorporating resistance bands into your workout. Resistance bands are great for travel since they pack up lightly and nicely.

Day 20: 04.27.11

Hip hop class tonight. I was feeling pretty off today, but the workout helped me get refocused. I love when that happens! I’m heading into a busy weekend. Going out of town and wondering how I’m going to get my workouts in with the three of us crammed into a hotel room (I may have to push my 30 days back a couple days if it doesn’t happen. But please do proceed without me since you are all doing so well!) The idea of doing push ups, crunches or supermans on a grimy hotel room floor really gives me the heebes.

Calories burned: 430

Day 21: 04.28.11

I hate having to do this, but I had to skip my workout today. Had back-to-back activities, birthday celebrations, anniversary celebrations, and packing for our trip this weekend. Crossing my fingers that I’ll have a chance to play catch up this weekend, but it’s not looking too hopeful since we’ll be in a hotel. However, if the hotel has a gym?? I’m not ruling it out

Day 22: 04.30.11

Our family vacation was cut short because Noob Baby got incredibly sick. So we came home early and I squeezed in a Ripped in 30 workout tonight before getting to bed. Little did I know that the worst case of Noob family stomach flu was about to hit all three of us the next day.

Calories burned: 338

Update:

Sorry for being MIA folks! Like I mentioned in the previous update, our family vacation turned into a stomach flu nightmare. I’m lying in bed as I type fighting the waves of nausea. Let me just say that I’ve never been more grateful for having 3 bathrooms in our house … because we needed every single one of them. At the same time. I don’t know when I’ll be feeling up for working out again. Maybe in the next day or two, but I had to check in and let you all know that I haven’t ditched you. Keep working out because Day 30 is just on the horizon! Be back soon (crossing fingers)

Update: 05.07.11

Hi everyone! Thanks so much for all your good thoughts and not ditching out on me as I hit this big snag on my 30 Day Challenge. I’m finally feeling better after the most epic-est stomach virus that swept our household. Did I also mention that NB also got the Chicken Pox at the same time?! And she’s been vaccinated!! So, it’s been a bit of a mommy nightmare around here. I haven’t given up on my challenge, and I will be back on Monday ready to get back into the last 8 days of my Challenge! Thanks for hanging in with me. No excuses, but definitely some health exceptions, huh? I can’t wait to hear your results and reflections as you finish up the Challenge. Happy Mother’s Day to all you lovely ladies and healthy mommas!

Day 23: 05.09.11

I’m back!!! It feels great-slash-really-painful to be back here getting into the Challenge. There’s only 7 days left for me, and you’d better believe I’m looking forward to the end of the 30 days. It’s not that I’m going to quit working out, but I am ready to find some more evening time for myself (figuring I won’t be writing little updates each night on top of everything else). Anyway, how was my first day back after the craziest stomach flu ever? Difficult, but not impossible. Good news, right?! And it sounds like I’m hearing the same kind of results from you girls as well … that your muscle memory is allowing you to jump back in after a little break without too much embarrassment I’m continuing on with my Ripped in 30 Level 3 workout for a few more days, and then I’m going to try Level 4 before the Challenge comes to an end. I’ve heard it’s truly an insane workout from many blogs and tweets, so I’m expecting to be shocked. It’s so great to hear everyone is still keeping up with personal goals and pushing play. See you tomorrow fit mamas!

Fitness Tip: If you’re not using a Jillian type circuit workout which includes ab training, then you might consider moving your ab workout first. It may help to do the difficult ab exercises before you are fatigued from your regular workout. It also prevents you from slacking towards the end.

*Note: I don’t know if I’ll be able to post my Fitness Tips on my main blog page for the rest of the Challenge because I’m on a different computer now without my Photoshop program that I use to make the little tips. So I’ll just continue to leave the tips here. By the way, do you find these tips helpful or interesting?*

Day 24: 05.11.11

Didn’t get a chance to workout last night. NB was having a real hard time getting to sleep and finally fell asleep close to 9:30. By the time I had a chance to decompress for the evening, I was too tired to get my workout on. So, I’m sorta going to count my hip hop class tonight (since it’s an hour long) as last night and today’s workout. This is definitely a crazy month with a ton of things packed in each day and especially each weekend, so I’m really trying my best to stay the course. No excuses!

Day 25: 05.12.11

Decided to mix it up tonight and did Level 2 of 6-Week Six Pack. Man that is one killer workout. Nonstop cardio. Just a few more days left of the Challenge, so I better bring it up a notch and go out strong. I’m visiting one of my best friends this weekend so I’ll be out of town. But, we’re going to be run/walking a 10K. If you’ve ever heard of Bay to Breakers then you’ll know it’s more of a big excuse to get in a costume and go crazy in the street. However, we’re going to try to walk as much as we can since running will be difficult if we’re not “officially” signed up for the race.

Day 26: 05.13.11

Ripped in 30 Level 3 still kicking my butt. However, I am getting better at the bear crawls with back-to-back duck walks. Man Jillian really isn’t messing around. I highly recommend the Ripped in 30 DVD, by the way, once you master the 30 Day Shred. It’s a really worthwhile workout DVD that builds up on the Shred momentum.

Day 27: 05.15.11

I was visiting one of my best friends in San Francisco this weekend for some much needed girl time. Food for the soul We also walked about half of the 10K since we joined up midway and weren’t officially registered. Bay to Breakers is really a phenomenal way to experience SF and have a crazy time. Naked naked and more naked. My legs are really sore from walking around the city this weekend. It definitely felt good to stretch those walking muscles and enjoy the bay. Is it really true? 3 more days of the Challenge?! How is everyone else holding up? Are you finished yet? How do you feel? Have you weighed or measured yourself? I’m hoping that everyone is feeling stronger and healthier overall. I know I sure am, and it came with a lot of hard work and motivation.

Day 28: 05.16.11

I busted out Level 4 of Ripped in 30 today. It was difficult but not impossible (granted I had to modify, modify, modify!). Can’t say I’m a fan of Supermans with weights. Ouch! I’m really happy to hear everyone is still hanging in there and being healthy and positive. Just two more days to go!

Day 29: 05.18.11

Still keeping with Level 4 of Ripped in 30. Not much to say except that I am eagerly looking forward to the end of this challenge. I do plan on keeping up with the workouts, but it would be nice to have a couple days off here and there without the guilt, right? I’m waiting for the weather to clear up around here so I can get out and do some more running. Anyone still taking some fun classes??

Day 30: 05.19.11

I’m finished! After another Level 4 Ripped in 30 Jillian Michaels workout, I have completed my 30 Day Fitness Challenge. Whoa… it was a challenge that’s for sure. It feels great though. It feels wonderful to have accomplished what I set out to do and to have connected with some amazing women along the way. Thank you to all of you who have been supporting me and commenting here throughout these past 30 days! I’m going to write a final 30 Day Challenge post with more of my thoughts, but I had to wrap it up here one last time. If you want to keep posting your workout results, thoughts, success, etc… feel free. I would love to keep in touch with all the Challenge mommas! Over and out.

141 Comments Filed Under: 30 Day Fitness Challenge, Fitness, Healthy Living Tagged With: Jillian Michaels

How I Lost My Pregnancy Baby Weight – Part 2 | 11 Exercise Tips to Transform Your Body

Apr

2011

17 Comments

Photo by Lululemon Athletica

In the first part of my How I Lost My Pregnancy Baby Weight series (and I have no idea how many are coming, so we’ll just define “series” rather loosely), I mentioned how counting calories was not all that it was cracked up to be. Just to be clear, I absolutely believe eating nutritiously and modestly are critical components in living a healthy lifestyle and should not be discounted. But for those of us trying to reclaim our bodies after having a baby, or for anyone who’s trying to lose 15-30 pounds (give or take), exercise is really where the magic happens.

Dieting won’t make much of a difference alone, so save yourself some agony. Of course there’s always a caveat. Don’t go sabotaging your workouts by going ape shit on some Sprinkles cupcakes. Just don’t go there. Remember, eat modestly.

After stewing on this post for a week, I tried to narrow the most important things I learned along the way to losing my baby weight down to these 11 key tips that made the biggest impact on my results. I apologize for the dissertation. I was debating if I should break up this novel into two shorter posts, but in the end it seemed important to keep these tips together because each piece connects with the other.

11 Exercise Tips That Transformed My Body

1. Cut the bullshit

Seriously. Suck it up. Pity parties drive me nuckin futs. So much so that I’m actually straining right now not to use my potty mouth, so instead I just used a spoonerism (btw, that is a real word that I just learned 30 seconds ago). Make the commitment and get off the excuse train. Hey, I’m no stranger to excuses. When I get on that path, I hate myself for it and I know. I absolutely know I can do better than I give myself credit for. And I’ll bet you can too.

Make the commitment to workout 6 days a week for at least 30 minutes each day. Don’t say, “Oh, just tonight I’ll catch up on my DVR because I’m so tired anyway.” When I’ve been on my feet with an energy leeching 2-year-old ALL DAY, the last thing I want to do with the few precious hours I have left is get in spandex and puff on my inhaler for dear life. But when I put it into perspective – for example, I spend “at least” 30 minutes each day checking Facebook or watching Dora the Explorer – I know I can find half an hour to work out at my maximum ability. And sorry folks, taking a walk around the neighborhood doesn’t count as your maximum ability. Don’t sell yourself short.

2. Don’t put all your eggs in one basket

It’s a common misconception that cardio loading will help you lose weight fast. For most people, running ends up being the go-to exercise because it’s easy to do, accessible and free. But putting all your eggs in one basket (like only doing cardio) isn’t going to get rid of your belly – fast. Yes, you will lose weight and it is a great activity to incorporate into your daily or weekly workout routine, but almost all fitness experts will tell you that it is simply not enough (unless you’re running a marathon), nor is it the most efficient way to burn calories fast and get your metabolism going. So where do you put all those eggs?

3. Pack a 1-2 punch

Mix cardio with regular strength training to get the fastest, most impressive results. This was a hard concept for me to accept until I saw the results firsthand. Building lean muscle (not the bodybuilding kind) boosts your metabolism. In other words, the lean muscle you accumulate doing strength training will burn more calories and fat even when you’re not exercising. Pretty sweet deal, right?

Here’s how it works (in noob terms). After you’ve done your strength training, the muscles go through a recovery and repair phase (the soreness you feel the next day), which eventually leaves you with more muscle. That muscle then continues to burn more calories. Now if you’re working out your big muscle groups (such as your quads while doing lunges) with some smaller muscles (such as your biceps while doing arm curls) you are getting more bang for your buck – or a 1-2 punch as I like to call it. On the other hand, if you’re running six days a week with no form of strength training, the calories burned over time aren’t as high because you’re working out just a few muscle groups over and over again, primarily for endurance.

I was never fond of strength training or lifting weights until I understood the mechanics behind it. Honestly, I didn’t even own hand weights until I started The 30 Day Shred. Like many other women, I thought that strength training meant bulking up and doing whey protein keg stands. But after reading many fitness magazines, websites and books such as The Abs Diet or Winning By Losing, I was assured that it would take a ridiculous amount of body building for a woman to bulk up. We’re just not built like men and our hormones translate the muscle differently than with men. It makes sense to me… even Jillian Michaels, who lives eats breathes fitness doesn’t look like the Hulk – yet.

4. Skip the gym membership and invest in some good workout DVDs

This day and age, we have so many good resources at our fingertips whether it be on YouTube, blogs, websites, DVD, and even Video on Demand with your cable company. It seems like spending a lot of money on a gym membership is just not practical anymore and is not a great fit for mothers or body-shy folk like myself. The only exception would be if your gym offers some really excellent classes that would be cheaper than going elsewhere, say through your city or local clubs, or if they have reliable child care for you to workout with baby nearby.

I am big on workout DVDs because I get sick of the same old thing pretty quickly. I enjoy cycling through my favorites throughout the week in the privacy of my own home. I also think gyms are totally confusing if you don’t have a personal trainer to show you how to use each piece of equipment. So here are a few of my favorite DVDs that I recommend to everyone. You’ll notice I love Jillian Michaels:

I love her programs because they utilize circuit training (strength + cardio) and often a 3-2-1 format – 3 minutes of strength, 2 minutes of cardio, and 1 minute abs. You get a 1-2-3 punch. Mo betta!

These DVDs are a good place to start out if you’re moderately in shape. You can always modify your workouts to fit your ability. You’ll notice your clothes fitting looser and your arms becoming toned. After 30 days though, you’ll probably be ready to move on. This is why I transitioned to a more intense … ok …. much more intense … workout program after 30 days. See #5.

5. Invest in a copy of P90x

P90x deserves a number all on its own. It is the “mother of all workouts,” and while it already has a few successors, I think it will forever remain a cult classic. This workout is intense. It requires serious commitment, but it will bring you serious results. I never thought I’d be doing chin ups in my free time. I never thought I’d be curling weights – 10s baby – ohhhh noooo she di’int! And I never thought I would be working out for 90 days with Noob Daddy, who I’m pretty sure has bragged about his high cholesterol as if they were SAT scores.

It’s 6 days a week, about one hour each day, with a different workout each day for 90 days. Can you imagine anything more detestable? Yet, if you commit to it and can find someone to commiserate with you, you will absolutely lose your baby weight and probably look better than before. Every person I know who has done this for the full 90 days has shown incredible results, so I know it works for men and women alike. And no, ladies, you won’t become a body builder unless you’re supplementing MRE bars for each meal.

6. Find a workout you love

When all is said and done, it doesn’t matter what workouts I love, you need to find something active that you enjoy doing (or can tolerate the longest) and keep it in rotation. Whether it’s yoga, Zumba, Crossfit, running, hip hop, ballroom dancing, hiking, spin, Pilates, surfing, Muay Thai, Capoeira, Yoga Booty Ballet, swimming, etc. there are endless options out there. Most places offer classes in the evening, which is great for working people and moms who have to trade parenting duties with the hubby to get some personal time. Once you find something you love, mix it in with some other go-to workouts to keep your routine fresh and interesting. By alternating your workout, you keep your muscles confused (the strategy behind P90x), which in turn builds more muscles and revs your metabolism! I love switching between my workout DVDs, running at the park, and taking some dance classes during the week.

7. Use a heart rate monitor

I love my Timex heart rate monitor watch. It allows you to set a target heart rate zone for yourself so that you can work out at your optimum level depending on what your fitness goal is. For example, if you’re training for a marathon, then you would want to shoot for endurance and stamina. If you’re trying to lose weight fast, then a high heart rate during your workouts would enable you to lose more calories. Now that I have my heart rate monitor watch, I can also keep track of how many calories I’m burning during each workout. Not only do I end a workout with a “tangible” calorie count, but I’m able to set more goals for myself. I’m not gonna lie … it’s gratifying when I beat my numbers.

8. Skip the scale

When you start working out regularly, I advise you skip the scale for a little while. Your weight is going to be increasing a bit as you gain muscle, and it might freak you out or make you feel discouraged. Your weight might not change too much in the beginning, and I don’t want you to throw in the towel. The best way to gauge your progress? Pay attention to how your clothes are fitting. For me, I could feel my pants and shorts getting baggier after a few weeks even though my “numbers” weren’t changing too dramatically. If you use P90x, you will have to take before and after photos (which is uncomfortable as all hell, but actually a great idea) and keep detailed measurements of your chest, arms, waist, legs, etc. Using a tape measure is another good way to see how your body is changing. My biceps got bigger (which I didn’t think possible) as did my legs. I didn’t mind that at all since I could see it was muscle and not cellulite! By the end of my 30 Day Shred and P90x regimens, I had dropped a pant size and had to update my wardrobe (not a bad reward!).

9. Don’t be a perfectionist

Remember that you can’t do it all, but you can give it your best. I get many emails from perfectionist parents (like myself) who feel that any deviation from a schedule or what a parenting book says is equivalent to failure. I always try to remind them to give it their best and be flexible. Modify. The same goes with working out. You’re going to have to adapt and modify your workouts till you are at a comfortable, but challenging level.

Put the perfectionism aside. Working out isn’t all or nothing (I need this reminder very often). All excuses aside, if you’ve only got 20 minutes one day to be active, it’s better than nothing! Don’t skip a move or an activity because you’re afraid of embarrassment. You’ve got to put the ego aside. If there’s something that looks too challenging, do half of it or just one rep. Skip it if you’ve got a solid medical reason to do so or if you’re tweaking something big time. For example, when I’m doing a workout video and the instructor is demonstrating something I can’t keep up with (ahem, side arm plank), I will substitute a move that I know I’m successful at (like regular plank or bicycle crunches).

10. Be dedicated and consistent with your workout time

Trying to squeeze in a workout with a noob or several noobs is super difficult. If you don’t have a newborn or kids, seriously…. carpe freakin diem. Once your noob has worn you to a nub and finally fallen asleep, working out is the last thing you want to do (that or ironing laundry. Shudder). But you have to find at least 30 minutes where you make the magic happen. I highly recommend a mommy group or Stroller Strides if you want to work out with your noob during the day. Stroller Strides is a group of supportive moms who get together and work out with their little ones. You can stop your workout to deal with a diaper blowout or toss Cheerios at your baby’s adorable face, and no one will think less of you. Their workouts include cardio, strength training and abs, and most groups plan weekly playdates as well. Also, some gyms have child care, there are mommy and me yoga classes, or maybe you want to bribe your family members to come babysit. Just “keep pressing play,” as they say in P90x.

11. Ditch the Negative Nancys and get yourself a solid support system

It’s hard enough getting yourself motivated and committed, you definitely don’t need any whiners trying to hold you back. Stick to your guns (those sexy ones you’re going to be getting with your workout) and don’t let anyone talk you out of your goals or burden you with their complaints. The Negative Nancys are usually just projecting their own insecurities.

Surround yourself with a strong support group and a good workout buddy if you can. I have a fabulous cousin who takes hip hop and PureBarre classes with me, Zumba by herself, and we go biking to the farmer’s market when we’re feeling overambitious. It’s like training with the Terminator. Love it. I’ve even convinced my sis to go biking with me on occasion, and the only kind of “outdoors” she tolerates is an outdoor mall. If you prefer to commiserate and share your accomplishments online, then find a health forum like Sparkpeople.com to connect with others who have made a similar commitment.

Do you have exercise tips that have worked for you? I’d love to know what helps you stay fit and healthy, or if you’ve lost weight recently with some good old-fashioned sweat and determination.

Lastly, I’m inviting you to come back here and share your trials and tribulations on Noob Mommy. I’m planning to embark on a new 30 Day Fitness Challenge where I’ll be working out at least 30 minutes a day, 6 days a week for 30 days. I plan to primarily use my new Ripped in 30 Jillian Michaels video, but will also cycle through some old favorites as well. I’m looking for workout buddies who want to make this 1 month commitment with me! Will you participate and leave updates here on my blog as a way to rehash our experiences? If you’re ready to join me on this 30 Day Fitness Challenge, leave a comment here so I can acknowledge you on my next post.

17 Comments Filed Under: 30 Day Fitness Challenge, Addictions, Fitness, Healthy Living, Products I Love Tagged With: 30 Day Shred, exercise, Jillian Michaels, lose weight, P90x