My Live Fit Week 5 Recap

If you've been following along, you know I'm doing the Jamie Eason Live Fit 12 Week Training Program.  I should have completed Week 5 two weeks ago, but a cold knocked me out for a week, so I had to wait to start Week 5 last week.  I'm happy to say that I completed it nearly perfectly and it feels so good!  At the end of this week, I am really starting to see visible changes in my figure.  My arms and shoulders and getting more defined and my waist is diminishing!!  I can see more tone in my legs too:)

I have started taking a Branched Chain Amino Acid supplement (I add 3 tablespoons in my water bottle) while I work out. I went with a brand recommended by Jillian Michaels in her book, Making the Cut (Twin Lab Amino Fuel).

Seeing these changes is giving me the motivation to continue my efforts at the gym and with my clean eating.  My meals are pretty much on auto pilot these days.  I haven't wanted to "cheat" because I don't want to ruin what I've been working so hard for.  I have had a few chocolates here and there, and I did have a hot cocoa with skim milk a few nights this week.  We ate sushi on Sunday, but I just had tuna sashimi and one roll.  

Week 5 started Phase 2 (of 3) and is Days 29-35. The workouts looked like this:

Below are the printouts that I take to the gym with me that tell me what exercises and how many repetitions to do.

DAY 30:  CHEST.

I don't like to lift weights for chest, so I only did 2 chest exercises, then did abs and cardio.

I started keeping track of my workouts on DAY 31, which I should have been doing from the beginning.  I like seeing what weight I'm lifting and that I'm getting stronger.  (The number I write in signifies the weight I am lifting/the bottom number (if there is one) shows how many reps I did.

With abs, I usually superset them into each workout, even though the plan doesn't say you need to.  I'm doing that to TRY to tighten that post-pregnancy skin.  It's getting much better, but I'm not sure it will ever go away completely. 

DAY 35: REST DAY 

This was supposed to be a rest day, but it was such gorgeous weather here that I did a 3-mile jog at the park.  I did intervals, alternating between walking and running.

I had my body fat measured at my gym last Friday, with a 3 Site Skinfold test (that's where they pinch you at your tricep, abdomen, and thigh).  The result was 14.5% and I weighed 103 pounds.  I'm 5'1 and petite.  

But, I didn't really trust that body fat number, because I thought it was too low for what I look like now.  I was last tested at my old gym in May 2012 and I was at 22%.  (Right after I had my son, I was at 29%).  So, I went back to my old gym and they restested me using a 4 Site Skinfold test, and the result was 16.3%.  I assume the correct number is somewhere in the middle, around 15%.  

I'm not necessarily too concerned with the body fat number (but I was curious), I just want to achieve a little more definition all over.  

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(Some of you super observant folks might have noticed I accidentally watermarked some of these photos with Honey We're Home.  Old habits die hard and it was late:) 

Ordering Healthier at Starbuck's

I'm right there with many of you who get excited when Starbuck's releases their Fall beverages each year.  They really get me giddy at Christmas with their bright red cups, but right now, it's the Salted Caramel Mocha that I'm craving.

Starbuck's is one of many food retailers that provide their nutrition information online if you dare to check.  You may not want to see the calorie and fat content of the SCM- it's pretty bad!  If you order a grande "medium" it's 420 calories and 16 grams of fat, plus 290 grams of sodium, and 56 grams of sugar.  Ouch!

If you want to lighten it up, get the tall (4oz less than the grande) with nonfat milk and no whip cream.  I promise, it's still delish.  That will save you 200 calories, 14 fat grams, 90 grams of sodium, and 16 grams of sugar.   That adds up!  It's still not something I'd drink everyday, but will enjoy maybe once a week as a treat.    

You can go HERE to see the nutritional information on your Starbuck's drink and then play with the size, choose nonfat milk and no whip to see the difference.  You can also order drinks "skinny" (sugar free syrup).  Are you into Starbuck's?  What's your favorite drink? How often do you order it?  

I'll be back tomorrow with a recap of how I did on Week 5 of the Live Fit program.  I'm happy to report that I'm already seeing results!  I'm ready to kick butt on Week 6 now! :)  

P.S. If you are new to my blog, you can Follow me HERE or Subscribe HERE.  

Maggie's Workout (My BFF)

On Monday, I introduced you to Maggie, otherwise known as my BFF, and shared her absolutely killer physique and eating regimen.  She works hard to stay in shape, and today, we're giving you all the details on the workout she did to initially reduce her body fat and gain such lean muscle mass.

Remember, it took her five months to lose 5.5 percent body fat (going from 17.5% to 12%).  During that time, she was working out 5-6 days a week.  Back then, Maggie worked part-time, so it was admittedly a little easier to get to the gym on her "off" days, but she had a baby too.  Now, she still manages to fit it all in.  I will confide with you, the girl barely watches any t.v.  I know, I lived with her in college.  She doesn't even know who the Real Housewives are- I can't believe we're still friends!  

I asked Maggie to write out her workout, here goes!

When I decided to start working out again, I chose to invest in a personal trainer because I was post-baby, unfamiliar with my body, and felt like I needed someone knowledgeable to help me reach my goals.  Also, having a standing appointment with a trainer kept me accountable to show up for those workouts. 

For the first five months, I worked out with my trainer 4 days a week training (1) shoulders; (2) legs; (3) back and biceps; and (4) chest and triceps. Then, because legs were my "problem area", I did an additional leg workout by myself on the 5th day.  At every workout, I did exercises for calves and abs.   

We usually did 6 to 8 exercises per workout; 3 to 4 sets of each exercise; and 10 to 15 repetitions.  For example, if I did the Smith shoulder press, I'd do "drop sets" (reducing the weight for each set): start with 20 lbs and do 15 reps, then 30 lbs for 12 reps, finishing with 40 lbs for 10 reps.

I rested for 30 seconds (my trainer timed it on his watch) between sets and usually supersetted everything (which means going from exercise to exercise with little or no rest). For me, the biggest component was keeping my heart rate up throughout the entire workout to burn fat. 

Workouts consisted of machines and free weights and we switched it up often.

Not only did I gain muscle, I lost body fat and inches, and I got STRONG!!!

Strength = sexy!!

A couple of examples of exercises are below.

I worked out legs two days a week: one day lifting heavy, the second day lifting lighter with more walking lunges, lunges off bench, step ups, HELLA lunges ... They were the devil!!!! I hold a 45 lb bar on my shoulders behind my head and do 10/10/10 (standing in place lunge forward with my right leg for 10 reps, switch to the left leg for 10 reps, then walk forward and back for 10 reps).  PURE PAIN!!  But it ripped up my legs so it was worth it :) 

On the Smith squat machine, I started with 50 lbs and got up to 205 lbs (although I recommend using the free weight squat rack now.  I stopped using the smith machine a few years ago).

We did an awesome shoulder exercise too. I call it the "5 for 10".  While standing, you hold 5 to 10 lb dumbbells and do front lateral raises, side lateral raises, shoulder press, upright rows, and flys EACH exercise for 10 reps!!! 4 sets . . . KILLER!!! I could barley drive home . . . lol 

I started doing lateral raises holding only 5 lb dumbbells in each hand, but after a few months I was lifting 15 lbs in each hand.

For the lateral pull downs, I started with 45 lbs, and grew to 105 lbs for 10 reps after 4 months.  

I started being able to only do 15 pushups.  After 5 months, I could do 65 in a row!!! 

I began curling a 20 lb barbell, and worked my way up to a 45 lb barbell.

Cardio is an important component for burning fat.  I did 20 to 40 minutes of cardio at the end of my workouts (the stair master, EFX, or treadmill at a 3.5 - 4.0 mph and an incline of up to 8). 

Before my workout, I take a Branched Chain Amino Acid to aid with muscle growth and recovery.  

Within 30 minutes of working out, I drink a protein shake (protein powder and water). 1 package of Lean Body For Her with 8 oz of water. 

I was incredibly motivated and encouraged to continue to work hard because I kept seeing the transformation of my body.  The results I saw in such a quick timeframe just amazed me.  My diet was so clean, I was healthier than ever, my mood was positive and I was energized and happy!!!

Today, I continue to eat clean, eat 5 times a day, watch my portions, and exercise 5 days a week.  

I truly believe and live by my rule - Life is all about Balance!!!

Trust me, everybody knows when I've missed a few days at the gym... I'm just not the same person...missing gym time = not a happy Maggie! 

The gym keeps me physically, mentally and emotionally balanced. I'm so grateful I have a positive outlet at the center of my life. 

Thanks for having me!  If you have any questions, please let me know in the comments and I'll do my best to respond.  Megan had to teach me how to respond yesterday, so please be patient with me! :) 

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Maggie and I are the kind of friends that talk and text constantly throughout the day - or not for a week  - when we are crazy busy and she's traveling.  Lately, it's been former and she has been saying how contributing to this blog and reading all the comments has her more motivated than ever to continue to stay fit.  She's also working on some new clean recipes that I'll be bringing to the blog.  I will also post the receipe for her morning protein smoothie soon.  

p.s.  Those are really her abs, no photoshopping I promise! 

*Maggie's workout and eating plan is very similar to the Live Fit 12-week training plan that I'm doing.   I'm on week 5.  I get my bodyfat tested in the morning, so I'll report in on Monday! 

My Top 5 Workout Essentials

There are a few things I always have with me at the gym.  

Music is a great boost for your mood and energy while working out, a true essential if you ask me.  I've got lots of songs on my iPod that really get me going and give me that extra push I need to do a strong workout.  Music is also great for when you are doing cardio and you need to get through "one more song" . . . again and again.  When my battery dies and I'm left without it, I hate it!  I hear that Apple is coming out with a new iPod that has just been sent to the stores.  I'd like to get it, mine is really old and doesn't hold a charge very long.  I need to figure out how to create a playlist for you.  

What songs do you like to workout to??

It's so important to stay hydrated during your workouts.  My very favorite water bottle is called Polar Bottle (24 oz) and you can find it at most sporting goods stores or on their website.  This bottle is insulated, so it keeps your water cold.  I typically drink a bottle and a half to two during a workout.  

I definitely prefer to lift weights while wearing gloves to prevent calluses- so not sexy!  Just don't forget to wash them.  Right now, I'm using an old pair by Nike.

Oh ladies, don't even get me started on sports bras!  Seriously, how hard is it to find one you like, that fits, holds you in, doesn't pinch or hurt your shoulders, is cute?!?!  My all-time favorite is by Under Armour, the Essential Seamless Sports Bra, but it's not necessarily one I would run in (maybe if I doubled up), although it does keep the girls pretty, um, locked in there.  I also wear this as a bra during the day for under tank tops since it has a racer back and is seamless/wireless.  I think Under Armour does make good running bras too.  I'm not a fan of the tank tops with built-in bras because I don't feel they give enough support.  Also, if I get too hot while doing cardio, I want to be able to take off my tank.

Please share in the comments if you know of a good sports bra.  "Girls" everywhere are dying to hear!

I need a watch to keep me on pace during my weightlifting routine.  I don't want to rest too long (1-2 minutes depending on how heavy I'm going), so my eye is always on my watch.  I use a cheapie one from WalMart that I got for $15.  I also really like the Baby G-Shock watches- they come in all kinds of fun colors.

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Food Preparation Day

One of the best things I can do in a week to ensure healthy meals are available and ready to go is prepare a batch ahead of time, usually on Sunday evening.  Then, I like to portion them out into containers so that all I have to do is heat them up.  A basic trio of ingredients eaten constantly in our house is grilled chicken, brown rice, and green veggies like zucchini.  This time, I also added black beans. 

For me, one large chicken breast is sliced and divided into two portions- one is usually too much for me.  I boil one cup of dry brown rice- it yields about 3 cups or so cooked.  Then, I just cut up the zucchini- I didn't even cook it.  I find that when I reheat the meal in the microwave for one minute, it's perfectly cooked. 

The best containers for packaging are the 3-cup kind, so you can add about a cup of each ingredient.  The containers below are only 2 cup.  

I like to add about a teaspoon of low-sodium soy sauce or teriyaki to the whole thing, but you can season it however you like. 

This is SO convenient for me on those busy nights when I don't have time to cook AND it saves the kitchen clean-up.  Double bonus!  Or I can just take a container with me to work.  

Do you do something similar?  What are you favorite meals to prepare a large batch of and eat throughout the week.  Chili also comes to mind for me.  

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p.s. Many of you asked what kind of containers I use.  My favorite are the Rubbermaid with Easy to Find Lids.  You can order them here.  I got mine at Costco.

Vitamins

We always hear that it's important to take a multivitamin each day, but I wonder how many of us are actually doing that.  I admit to continually falling off of my daily vitamin routine.  I found a vitamin I really like though, its a GUMMY! and my son and I take our vitamins together in the morning, so it helps me to remember.

Dr. Oz says that we only need 100% of the daily value of the 12 essential vitamins and minerals, with iron for pre-menopausal women.  He also recommends taking half in the morning and half at night to maximize absorption.  My multivitamin requires 2 for the full dose, so I take a second one before dinner.

You can read Dr. Oz website for a list of critical vitamins he recommends for women.

Pizza (Fig, Proscuitto, & Mozzarella)

I'm so pleased to see that my best friend's fitness journey is resonating with you!  I pinned her abs on Pinterest and it's fun to see people repinning:)  My fear was that someone might feel intimidated by her  extremely fit physique and then get discouraged, and I definitely do not want that to happen.  My goal is to ENCOURAGE and uplift you, while at the same time, sharing knowledge and insight into what we can do to really change our bodies, and our lives, for the better. Maggie said that she was encouraged too, and even more motivated to come up with some new recipes that I can share here.  

Today, I'm sharing a meal with you that, for some reason, I really like to eat occasionally on the weekend. This is a small pizza made with flat bread, a thin layer of fig jam, a couple slices of prosciutto, a bit of fresh mozzarella, and topped with arugula.  It's one of those "easy assembly" dishes that doesn't really require you to cook, just pop it in the oven.

In light of yesterday's post about how to eat super clean for optimum muscle building and leaning out, I would not eat this as a "clean meal" if that's your goal.  This is more like a meal that, hopefully, your whole family will like, uses fresh ingredients sparingly (be careful with prosciutto- it has a lot of sodium).  

Ingredients

Flat bread (you can buy 100% whole wheat)
Fig Jam
Prosciutto
Mozzarella
Arugula
Olive Oil
Salt & Pepper (optional)
Lemon (optional)

Directions

• Preheat oven to 350 degrees.
• Brush flat bread with olive oil and bake for about 8 minutes on a baking sheet to get it crispy
• Top with a thin layer of fig jam, prosciutto, and mozzarella. 
• Bake until the cheese starts to melt, about 8 minutes.
• Then top with arugula
• Add salt and pepper/a squeeze of lemon/a drizzle of olive oil on top 

This recipe is adapted from a food segment on the Nate Show, but I couldn't find a link to it. 

Also, I'm working on incorporating a Recipe print option for future posts.

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I will be posting Maggie's workout soon (hopefully later this week).  I just need to get with her again to clarify a few things.