baby weight loss corset | Operation Get Lean Week 3 Recap

baby weight loss corset

Happy Monday yall!  I am excited to report that after 3 weeks of clean eating (with the exception of cheesecake on my birthday and a terrible Sunday- more on that below) and lifting heavy weights 5 days a week, I am seeing some results!  Heres the latest picture from my Instagram (@honeywerehome).  I want to show you a real life representation so I dont use any filter on these pictures.  Ive only lost about 1 1/2 pounds in 3 weeks (112.5 to 111), but Im not too concerned with the scale since I know muscle weighs more than fat.  But, I am concerned with buttoning my jeans and Im not having a problem with that anymore!

THE WORKOUTS

5 minute treadmill warmup (speed at 4.0), then go directly to planks - 3 for 1 minute & 30 seconds with a two minute rest in between.  This week I focused on lifting as heavy as I could for 8-10 reps of 3-4 sets, resting about 45 seconds to 1 minute in between sets.  I usually do at least 6 exercises during each workout. 

Monday - Biceps & Triceps, 20 minutes of cardio (18 incline at 2.5 mph - dont hold on)

Tuesday - Legs, 15 minutes of cardio (18 incline at 2.5 mph - dont hold on)

Wednesday - Shoulders 20 minutes (sprints 30 seconds on and off at a 7.0 mph) & 5 minutes (18 incline at 2.5 mph - dont hold on)

Thursday - Back - no cardio

Friday - Off

Saturday - Biceps & Triceps - no cardio

Sunday - off

THE MEALS

Im still on THIS MEAL PLAN.  I did very well Monday through Saturday, but I did indulge in cheesecake on my birthday (Thursday).  Saturday was good, except I drank 3 1/2 glasses of red wine  (which is a lot for me!) and then my son couldnt sleep, so in the middle of the night I had to go into his tiny bed and "sleep" with him (with the light on!).  Needless to say, I felt pretty bad on Sunday.  

Sunday was a complete BUST food wise.  We went to breakfast around 9:00 and I had a giant pancake with real butter and syrup.  Mmmm!  Ran some errands, came home and napped for an hour from 1:00 - 2:00 until I had to get ready for a Tupperware party at 3:00.  On the way there, I felt so sick/sweaty/shaky, then realized I hadnt eaten since the pancake.  I made an emergency stop at a gas station and ate a Twix candy bar, still shaky, I rummaged through my purse and found a protein bar. At the party, I ate some brie cheese and crackers and carrots.  Mexican food is always my cure for a hangover, so we went out for dinner and I had bean and cheese nachos.  Later that night, I couldnt sleep.  I got up around 11pm and ate a bowl of multigrain cheerios and 2 Ghirardelli chocolate and caramel squares.  Ug!  

It happens sometimes, but you just have to start over the next day and not let it get you down. 

We had beautiful weather on Friday and I got to enjoy a nice birthday lunch with my favorite girlfriends outside (half a glass of wine, a burger with no bun, and salad for me). 

Racerback Tank Dress  

Scarf

Have a great week!

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post pregnancy weight loss corset | Lean Body Meal Plan

post pregnancy weight loss corset

Despite my valiant efforts to finish 2013 healthy and strong, I find myself here in February a good 5 pounds heavier than Id like to be.  Five extra pounds on a barely 51 woman makes a difference.  I notice it most in that my pants are too tight, even my next-size-up jeans.  I spent last weekend in Las Vegas and Im sure that didnt help things.  So, Im back at it determined to shape up this month.  Its my birthday  month too, so thats a perfect time to hit it hard!

I figured I need to get back to basics with my meals and Im doing a typical lean body meal plan, which consists of eating 5-6 small meals every 3 hours, with 20-30 grams of protein per meal.  The Jamie Eason Live Fit training program recommends the following:

(via Jamie Eason Live Fit Trainer/Bodybuilding.com)

* * * * * * * * 

I started Sunday and for this week, my meals look like this: 

7:00 a.m.  1/2 cup OATMEAL with raisins, sliced almonds, cinnamon and milk.  Coffee and creamer (gotta have it)

10:00 a.m.  Protein shake 

12:00 p.m.  TEX MEX with fresh pico de gallo (but Im using chicken this time)

3:00 p.m.  Celery or apple or rice cake with peanut putter

5:00 - 6:00 p.m.  TURKEY CHILI

8:00 p.m.  Greek yogurt or egg white omelet 

Thats it.  All day every day for a week.  Ill have a "cheat meal" on Friday and probably Saturday too.  Then, back to it the next week and all of February, just switching up the meals with different lean proteins and veggies.  I eat every several hours anyway, so thats not difficult for me.  I have also seen really good results when Ive stuck to this kind of eating, so Im excited to get going again! 

I find its actually easier (time wise) to follow this plan because I just do one grocery trip on Sunday and make a big batch of chili and Tex Mex and portion it out for the week.  Im not staring into the fridge wondering what to make each night.  Plus, once the meals are cooked on Sunday, its just popping them into the microwave to heat up.  Super easy.  People always ask, "But what do you feed your family?"  My husband wants to lose weight too, so hes on board.  If he wants more variety, hell eat out for lunch.  My son still mainly eats grilled cheese and a side of something like yogurt or an apple for dinner.  

For my workouts, Im pulling some of the Jamie Eason Live Fit Training workouts being sure to work each body part every week and adding 20 minutes of cardio at the end of the workouts.  Right now, Ive been doing my cardio on the stairmaster, alternating the speed to keep it intense.

If you have any questions, let me know in the comments and Ill answer them there.  Have a great week!

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baby weight loss challenge | Operation Get Lean Week 4 Recap

baby weight loss challenge

Last week was pretty busy preparing for my sons 4th birthday party and also not feeling so hot (mildly under the weather), but Im still seeing progress so that keeps me motivated.   Im still about the same weight (111 pounds at about 51"). I post progress pictures on my Instagram (@honeywerehome) and use #honeywerehealthy if you want to follow along.

THE WORKOUTS

5 minute treadmill warmup (speed at 4.0), then go directly to planks.  Im getting stronger at planks, I think I started out holding the plank position for 45 seconds, and this week Im up to 2 minutes, 30 seconds!  Booyah!  They are freaking hard, so Im proud of my improvement. 

Monday - Legs, 3 planks (1 min, 30 seconds)

Tuesday - Shoulders, 2 planks (2 minutes), 10 minutes cardio (sprints at 7.0)

Wednesday - Back, 3 planks (2 minutes)

Thursday - Biceps, Triceps, 3 planks (2, 2, 2 min 30 sec)

Friday - Off

Saturday - Legs (3 planks, 2 min 30 sec, 2 min 30 sec, 2 min) 20 min cardio (stairmaster - 4 min at 80, 14 min at 60- skipping a step) 

Sunday - off

THE MEALS

Im still on THIS MEAL PLAN.   

7:00 a.m.  I always eat oatmeal with coffee for breakfast (but I plan to add 3 boiled egg whites this week because I couldnt get into eating sausage first thing in the morning).  

9:30 a.m.  protein shake (lately 1 scoop of protein powder with 8 oz 1% milk)

11:00 p.m.  lean protein and veggies

3:00 p.m.  lean protein and veggies or greek yogurt 

6:00 p.m. lean protein and veggies 

8:30-9  egg white omelet or greek yogurt 

I havent been eating veggies, so I incorporated them this week.  I wanted to include pics, but only have iPhone photos- sorry for the poor quality!

Extra lean beef with mushrooms - sautéed onion and garlic in a skilled with some low sodium soy sauce, about a tablespoon of ketchup and Worcestershire sauce, mushrooms, cooked the beef (2 pounds) until browned. (This was really tasty but had to eat it with a spoon, will make it "chunkier" next time.) 

Asparagus and broccoli- put in a pot with about an inch of boiling water and put the lid on to steam for a couple minutes. 

Roasted brussel sprouts- cut them in half, add a little olive oil and balsamic vinegar and roast at 400 for about 20 minutes, flipping once.  p.s. warning- these stink up your kitchen.  

Zucchini and squash- add olive oil and roast at 350 for about 10 minutes, flipping once.

Fish (its vacuum sealed and frozen)- I just added olive oil and old bay and cooked in a skillet on the stovetop over medium high heat until done, flipping once.  

Chicken salad with arugula, butter lettuce, cashews, carrots and clementine.  I buy thin slicked skinless, boneless chicken breast and cook in in the oven at 350 for 15 minutes with a tiny bit of olive oil and Tony Chachere salt-free seasoning. 

My "cheats" this week were:

Friday: a Starbucks iced, tall, 2-pump mocha

Saturday: tastes (couple bites can often satisfy) of appetizers at a restaurant on Saturday night, half of a decadent dessert, and a glass of wine.  Im the one at a restaurant more interested in the desserts.  

Sunday: One mimosa, piece of pepperoni pizza, and chocolate owl (pic on Instagram).  

And I had sushi (mmmmm!) with my friends and cousin on Wednesday night.  I had tuna and salmon sashimi (no rice) and a tiger eye roll. 

Im ready to kick ass in Week 5 too!  Hope you have a great week!

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post pregnancy weight loss belt | Operation Get Lean Week 6 Recap

post pregnancy weight loss belt

Hello 6 weeks!  Im happy to report that Im still sticking to my "get lean" program and Im definitely seeing results- which inspires me to continue.  I saw on Pinterest recently a quote that said, "Summer bodies are made in the winter."  Luckily, we still have some time until summer, so might as well start now!  Its a bummer to be uncomfortable in your clothes when its hot and sticky outside. 

I post progress pictures on my Instagram (@honeywerehome) and use #honeywerehealthy if you want to follow along.  

(This pic was snapped on Sunday, right after my shoulder workout.  If only they always looked so buff!) 

THE WORKOUTS

5 minute treadmill warmup (speed at 4.0), then go directly to planks.  I actually held a plank for 5 minutes!!! on Sunday.  (Which goes to show that often our physical ability is greater than our mental limitations.)  Having my stopwatch on my phone helps because I can see how long its been.  I just felt good and wanted to see how long I could go for.  When I passed 4 minutes, I held on until 5, but it was super hard.  The next 2 planks I could only do 2 minutes each.

Im also realizing that incorporating 3 planks into the workouts makes for a long workout- (3 planks for at least 3 minutes and 2 minutes rest in between = 15 minutes + 5 min warmup = 20 minutes before I even get to weights).  Now that Im lifting heavier, I rest at least one minute between sets, so the workouts take longer there too.  And if Im doing cardio at the end, that can be almost 2 hours at the gym on those days.  So, I may do one plank and then pushups.  Or just add in abs between sets and skip planks all together.  I could easily just do planks at home.  Well see.

Also, I want to build my booty, so Im doing squats and kickbacks every couple days (even on non-leg days).

Finally, I find that I really need more rest to recover.  My body is tired!  Im trying to get at least 8 hours a night but its hard because Im a night owl.  My alarm goes off at 6:30 a.m. and those mornings come fast! (Especially last week with the time change.)

Monday - Shoulders, 3 planks (3 min each)

Tuesday - Back & Booty, Cardio (20 minutes on stair master at Level 60)

Wednesday - Bicep/Tricep, 3 planks (3 min each), Cardio- 30 minutes on stair master at Level 60

Thursday - Legs, 3 planks (2 for 3 min- was going on 5 hours of sleep)  Cardio- 15 minutes on treadmill at 3.5 (this isnt really a cardio workout, but more of a way to stretch my legs after lifting heavy leg weights to make me less sore later).

Friday - Off

Saturday - Off 

Sunday - Shoulders & Booty, 3 planks (5 min, 2 min, 2 min)

You can see my specific workouts here:  

BACK

SHOULDERS

BICEP & TRICEP

LEGS & GLUTES 

THE MEALS

Im still on THIS MEAL PLAN.  *UPDATE:  Im adding 1/3 cup of carbs (brown rice) to the two earlier meals. 

7:00 a.m.  oatmeal, coffee with creamer, (and 3 egg whites- just started adding that this week

9:30 a.m.  protein shake (lately 1 scoop of protein powder with 8 oz 1% milk)

11:00 p.m.  lean protein and veggies and 1/3 cup of  brown rice

3:00 p.m.  lean protein and veggies and 1/3 cup of  brown rice or greek yogurt 

6:00 p.m. lean protein and veggies 

8:30-9  egg white omelet or greek yogurt 

I snacked on cashews and celery with natural peanut butter.

Its not difficult to prepare the meals since I usually cook in big batches (I find its actually more time consuming and hard to come up with different meals for each day and then cook that night), but its hard to be eating every few hours.  The times above are a guide, but if Im hungry, I eat and if Im not, I dont.  Im not "forcing" myself to eat at those times.  I also keep my portions on the smaller size, and I dont eat until Im stuffed.  Ive found that this way of eating has helped keep my energy steady throughout the day.

I hate running low on my food and worrying about quickly having to cook something, so this week Im prepared!

I use 3-cup Glad containers that I bought at my grocery store, but I found some online at Amazon too.

                                                                           

"Cheat" meals this week included: 

Monday- evening hot cocoa 

Thursday- 2 pieces of pizza

Friday- Starbucks iced tall 2-pump mocha, no whip.

Saturday- BBQ (2 ribs, loaded baked potato (but they forgot the bacon:( 1/2 cup jalepeno creamed corn.

I also had 2 of these WW ice creams bars this week.  They are really good!

___________________

You can still enter to win a $100 Visa GIFTCARD on my post HERE.

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pregnancy weight loss celebrity | Operation Get Lean Week 5 Recap

pregnancy weight loss celebrity

One more week will be 6 weeks of clean eating and training 5 days a week (heavy weights) and at least 4 days of cardio (20 minutes).  Im confident that you can make BIG progress and changes to your body and health in that relatively short amount of time.  I have "only" dropped about 3 pound (112 to 109), but I have gained muscle, which is my goal anyway.  I havent tested my body fat, so Im not really sure about the number, however, my jeans fit perfectly again so I know Im making progress (they were getting difficult to button!).  

I post progress pictures on my Instagram (@honeywerehome) and use #honeywerehealthy if you want to follow along.

THE WORKOUTS

5 minute treadmill warmup (speed at 4.0), then go directly to planks.  I really dont do any other abdominal exercises, but my stomach is definitely getting leaner and more toned. 

Monday - Shoulders, 3 planks (2 1/2 min each), Cardio- 20 minute treadmill sprints at 7.5 mph

Tuesday - Off (my sons birthday!)

Wednesday - Back, 2 planks (2 1/2 min each), Cardio- 20 minutes on stair mill at Level 60

Thursday - Biceps/Triceps, 3 planks (3 min, 3 min!!, 2 1/2 min)  Cardio- 20 minute treadmill sprints at 7.5 mph

Friday - Legs, Cardio- 20 minutes on stair mill at Level 60

Saturday - Off 

Sunday - Off

You can see my BACK WORKOUT HERE and my SHOULDER WORKOUT HERE.

THE MEALS

Im still on THIS MEAL PLAN.  I am not hungry and my energy levels stay constant throughout the day.  Im not normally very good about eating vegetables, but have had them consistently for the last two weeks.  It feels good knowing Im fueling my body with whole, non-processed food.

7:00 a.m.  oatmeal, coffee with creamer

9:30 a.m.  protein shake (lately 1 scoop of protein powder with 8 oz 1% milk)

11:00 p.m.  lean protein and veggies

3:00 p.m.  lean protein and veggies or greek yogurt 

6:00 p.m. lean protein and veggies 

8:30-9  egg white omelet or greek yogurt 

I snacked on cashews and celery with natural peanut butter. 

For Greek yogurt, I mix about 1/2 cup of Fage Total 0% with Stonyfield Caramel.  I love the caramel flavor but its a little sweet on its own, plus the nutrition on the Fage is great.

I just started eating egg whites and cooked a dozen in the oven at 350 for 30 minutes- perfect!  Im aiming to eat 4 a day.  

For something new with my veggies, I improvised a "confetti salad" to pair with my protein, but then I found I like to just mix it all together.  The salad is a combination of the following ingredients:

• Tomatoes 
• Cucumber
• Edamame (steamed)
• Corn (steamed)
• Sliced Olives
• Red Onion
• Feta 
• Olive Oil
• Lemon Juice 

I just diced up the tomatoes, cucumber and onion and combined it with steamed edamame and corn (off the cob), added the feta, olive oil and lemon juice.  

I often eat at least one meal per day in the car- usually the 3:00 meal when Im in the carpool line picking up my son from school, so lumping it all in together works perfectly. 

"Cheat" meals this week included: 

Monday- dark chocolate owl (melted chocolate poured into a mold) and dipped in a tablespoon of natural peanut butter 

Wednesday- tasting menu at a restaurant with my friend (tiny portions though and skipping dessert) with about 2 glasses of wine.

Thursday- a piece of lasagna and angle food cake (I made this meal for new parents to a beautiful baby girl and ate with them at the hospital) and 1 Ghiradehli carmel chocolate. 

Friday- Starbucks iced tall 2-pump mocha, no whip (2 pumps is one less pump of chocolate than they normally put, I just like it better that way). 

Saturday- mimosa at brunch 

___________________

You can still enter to win a $100 Visa GIFTCARD on my post HERE.

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post pregnancy weight loss before and after pictures | Extra Lean Ground Turkey Fried Rice

post pregnancy weight loss before and after pictures

Oh my goodness friends!  I made a meal that Im in love with and couldnt wait to share it with you. Last week I posted about my pre-made extra lean ground turkey meals.  I ended up adding 1/3 cup of steamed brown rice to get some carbs in and then, to change it up, I decided to make it Asian and fry up an egg and onion in a tiny bit of peanut oil (a "good" fat) and then added in the pre-made meal.  It is so good! 

Here is a pic of the pre-made meals (before I added the steamed brown rice).

To make the meals:

Extra lean ground turkey (I buy 99% lean) - brown it with mushrooms, chopped onion, garlic, about 2 tablespoons of worchestershire sauce, low sodium soy sauce, and Dijon mustard

Steamed chopped veggies (I used zucchini, squash, and carrot)

Steamed brown rice 

In each meal is about 3/4 cup of the meat, 3/4 cup to 1 cup veggies, 1/3 cup of rice.

To make the fried rice version:

Fry up some eggs in a tablespoon of peanut oil along with chopped onion (scallions would be perfect but I didnt have any).  On medium-high heat, add in the rice, turkey mixture, and veggies.  Let the rice get "fried" and keep stirring until its all heated through.

For one meal, I added one or two eggs- this was for two meals.

Let me know if you try it! 

____________________

Bikini Contest Prep Update: So far Ive met with my trainer once and we train again tomorrow (where hell measure my body composition and give me a meal plan).  Ill be sharing those details with you soon! 

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baby weight loss chart | AllWhites Egg Whites for Lean Protein 100 Visa Gift Card GIVEAWAY

baby weight loss chart

Im a big fan of AllWhites® egg whites (100% egg whites that come in a carton) and use them in my protein pancakes and meals all the time.  If you came to my house and peeked into my fridge, youd always see at least one container of AllWhites.  If you follow my blog, you know Im working on getting lean and gaining muscle, which requires eating about 5 small meals a day, each with about 20 grams of protein.  AllWhites helps me get that protein in!

Each serving of AllWhites has 5 grams of lean protein and 25 calories without fat or cholesterol or shells!  If you are on Weight Watchers, they give AllWhites 0 PointsPlus value per serving (PointsPlus value takes into account the food’s protein, carbohydrates, fat and fiber).  You can use AllWhites in any recipe that calls for eggs.  The convenience of simply pouring the AllWhites into your recipe as opposed to having to crack and separate your eggs yolks from the whites is genius!  

Today, Im sharing a healthy recipe using AllWhites and GIVING AWAY a $100 Visa gift card to one lucky reader (courtesy of AllWhites)!

Egg Scramble

I call this dish "egg scramble" because I like to simply dump all the ingredients into a hot skillet and "scramble" them around until they are all cooked.  I usually eat this on a weekend for breakfast, or at night for my last meal.  

Ingredients

• Cooking spray
• AllWhites® egg whites - about 3/4 cup
• Onion- 1/4 cup chopped or less 
• Turkey ham - 1 slice, chopped
• Cherry tomatoes- 5 or as many as you like
• Spinach- large handful
• Low fat cheese- 1 slice
• Mushrooms - 1/2 cup (optional)

Directions

Spray cooking spray in a skillet over medium-high heat, add a small chopped slice of turkey ham, bit of diced onion, a few cherry tomatoes, and a bunch of spinach.  After the spinach cooks down a little, and the rest of the ingredients are browned, I add about 3/4 cup of AllWhites (depending on how hungry I am).  I just keep stirring until its all cooked, then, turn off the heat and add some low fat cheese.  Mushrooms would be good in this too.  

For recipe purposes:

3 tbsp. of AllWhites = Approx. 1 large egg
1/3 cup of AllWhites = Approx. 2 large eggs

3/4 cup of AllWhites = Approx. 4 large eggs

AllWhites are sold in regular grocery stores, right next to the eggs.  The cartons look like the photo below if you arent familiar.  They last a while in the fridge.

AllWhites Website 

AllWhites Twitter 

AllWhites Facebook 

GIVEAWAY

AllWhites is giving away a $100 Visa gift card to one Honey Were Healthy reader. To enter, leave a comment with your answer to the question:  How do you fuel the way to a healthier you?

Good luck!  

Sweepstakes Rules: 
No duplicate comments.
You may receive (2) total entries by selecting from the following entry methods:

1. Leave a comment in response to the sweepstakes prompt on this post
2. Tweet (public message) about this promotion; including exactly the following unique term in your tweet message: “#SweepstakesEntry”; and leave the URL to that tweet in a comment on this post
3. Blog about this promotion, including a disclosure that you are receiving a sweepstakes entry in exchange for writing the blog post, and leave the URL to that post in a comment on this post
4. For those with no Twitter or blog, read the official rules to learn about an alternate form of entry.

This giveaway is open to US Residents age 18 or older. Winners will be selected via random draw, and will be notified by e-mail. The notification email will come directly from BlogHer via the sweeps@blogher email address. You will have 72 hours to respond, otherwise a new winner will be selected.
The Official Rules are available here.
This sweepstakes runs from 3/3/2014-3/31/2014.
Be sure to visit the AllWhites® egg whites brand page on BlogHer.com where you can read other bloggers’ posts!

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pregnancy weight loss 6.com | Operation Get Lean Week 2 Recap

pregnancy weight loss 6.com

Two weeks down and Im starting to notice some results.  I have been very committed to my meal plan and the workouts, and I want all the results immediately, but Im taking it one day at a time. Having a photo to remind me where I started and track my progress really helps me stay motivated.  Heres a pic I shared on Instagram.  The pictures were taken 1 week apart, both on Friday morning (after week 1 and after week 2).

THE WORKOUTS

I start my workouts with a 5 minute treadmill warmup (speed at 4.0), then go directly to planks - trying to do 3 for at least 1 minute, 30 seconds with a two minute rest in between.  Then I do my weight workout for about 40 minutes or so and then 20 minutes of cardio.  The whole thing takes about 1 hour  and 20 minutes.  I keep my earphones in and dont chat. 

Monday - Back, 3 planks, 20 minutes of cardio (sprints 30 seconds on and off at a 7.0 mph)

Tuesday - Biceps & Triceps, 25 minutes of cardio (18 incline at 2.5 mph - dont hold on)

Wednesday - Shoulders (no cardio)

Thursday - off

Friday - Legs, 3 planks, 20 minutes of cardio (sprints 30 seconds on and off at a 7.0 mph)

Saturday - Back, 2 planks, 20 minutes of cardio (sprints 30 seconds on and off at a 7.0 - 7.5 mph)

Sunday - off

THE MEALS

Im still on THIS MEAL PLAN, but this week instead of turkey chili, I made Tex Mex Casserole with Egg Noodles.  I also made chocolate protein brownies and had a few.

*This week Im going to add 2 sausage links to my breakfast to get more protein in at breakfast.  I still need to figure out which ones.

Saturday night, I went out to dinner and had 1 glass of red wine, a cup of lobster bisque, sea bass with jumbo lump crab and lemon butter sauce (ate about half).  Later, I had another glass of wine and a cocktail. But, I think the drinks (and maybe the heavy food) messed with my stomach because I didnt sleep well and felt kinda icky on Sunday.  For lunch on Sunday I indulged in fatty Mexican dish and chip and queso, but I really enjoyed it! :)  

Back on the wagon!  Hope you have an awesome week! 

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post pregnancy weight loss celebrities | Operation Get Lean Week 1 Recap TREADMILL SPRINT INTERVALS

post pregnancy weight loss celebrities

Last week, starting Sunday, I began training and eating to get lean and add muscle with a goal of looking something like the photos below.  Im crazy for those shoulders and abs!  Ive never really had nice shoulders and arms like that and I want to see if I can get them.  

via

Via source searched for and not found

via

Slightly embarrassing to post my pic, but I wanted to document my progress, so heres where Im starting. 

I have been doing a lot of reading, researching, and remembering what trainers and fitness competitors Ive known have told me throughout the years.  To get results like that, you have to lift weights, do cardio, and eat clean.  Theres really no secret.   

A few days ago, I posted my current eating regimen and Im happy to report I have stuck to it 100%.  I have planned a cheat meal for Saturday night, but plan to continue my clean eating Saturday day and on Sunday and the next week, etc.  I really want to see what eating like this COMBINED WITH the working out and cardio do for me in the next few months. 

Im planning to workout 5 days a week (Mon-Thurs, Saturday, and off Friday and Sunday).  This week Im taking off Friday (so that will be 6 days this week).  The cool thing for me is that I added 20 minutes of cardio to the end of every workout.  Ive never done that before.  And Im talking hard cardio, keeping the heart rate up the whole time.  (Im not monitoring it with a device but can tell by the way I feel). 

Go HERE to see what I ate this week.  The big changes for me were giving up my afternoon coffee (I drank hot tea instead) and my late night bowl of cereal.  I used to always eat a bowl of something like Cheerios before bed.  Now if Im hungry, Ill eat one serving of greek yogurt.  Its also challenging to eat every 2-3 hours, reminds me of breastfeeding.  It feels like as soon as youre finished eating, its time to eat again.  But, I liked my meals, so it wasnt too bad.  I just keep thinking

THE WORKOUTS

Im not following any specific program, just making sure I hit every body part hard each week.  For convenience, this week, I followed 5 workouts from the Jamie Eason Live Fit plan.  But, I also added 20 minutes of cardio on the treadmill at the end.  For 5 of the days, I just kept adjusting the treadmill to do my own made-up intervals.  For instance:

Minute 1:  4.0 mph at 0 incline

Minutes 2-4:  2.5 mph at 15 incline (dont hold on!)

Minute 5:  4 mph at 0 incline

Minutes 6-7:  6.5 at 0 incline 

and then repeat for 20 minutes total. 

One day, I did treadmill sprint intervals.  Since Ive never done this before, I set the treadmill speed to 7.5 mph and did 30 seconds on, 30 seconds off.  Basically, you crank the treadmill to your desired speed and run for 30 seconds, then grab the side rails and jump to the side, keeping the treadmill going at that speed and rest for 30 seconds.  Moving the speed up and down takes too long.  

I did that for 20 minutes.  The first 9 minutes werent too bad, and the iPod helped.  Minutes 11 and 12 felt super hard.  Minutes 13-15 I was like, "Why am I doing this f*#k*ng thing?"  But the last 4 minutes, Im thinking, "Im almost done, I can do this, I AM doing this! Im strong!"  I swear working out is such a mental and physical sport.  I never thought I could consistently do cardio after a hard weight lifting workout and now Ive done it 5 times in one week.  I learn that you have to train your mind and your body at the same time.  

For weight training, I did: 

SUNDAY- back

MONDAY - legs 

TUESDAY - biceps and triceps 

WEDNESDAY - shoulders + planks (3 sets, 45 seconds to 1 minute)

THURSDAY - back and biceps + planks (3 sets, 45 seconds to 1 minute)

SATURDAY- legs 

Go HERE for the exact workouts with pinnable images, except I added one more not shown.

I have been tired at a reasonable time at night (thank God, sometimes I get a "second wind" right before bed and cant sleep) and woken up so SORE every morning that I was immediately taking 2 Advil.  I just ordered a nighttime recovery supplement that is supposed to help with soreness- its by Advocare.  I havent taken it yet, so I cant tell you if it helps or not, but Im crossing my fingers! 

You can follow my Pinterest FITNESS inspiration board for more motivation and fitness tools. 

Have a great weekend!

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