Yesterday…

So, to be truthfully honest, I have gotten off track of the LiveFit Trainer. I have still been working out, and my eating has never been more clean, but I am not really following the program anymore. I believe the program has a lot of really good ideas and is great for all levels of fitness. I just lost track of where I was and often times would have to break up my workouts differently than the trainer had suggested.

I’m still finding it difficult to get a quality workout in at home with baby, but we are making due. Yesterday was a KILLER leg day. I am working my way back up to the squatting weight I was doing pre-pregnancy. And after a realy great at home leg workout, We (baby, dog and I) went on a 3.2km walk in the coulees, including htese stairs, twice!IMG_2659

Needless to say, I was tired after that – especially after packing around a 11 lb baby all that way too. The pup was huffing and puffing when we were done too!

Yesterday, I also did some food prep. I had done quite a bit on Sunday (chicken – 2 kinds, rice, quinoa, sweet potatoes – which I steam to keep the flavour and nutritional value, and chopping veggies into easy to use sizes). Yesterday I did my broccoli and ground turkey.  I steamed my broccoli and seasoned my turkey with black pepper, garlic, and italian seasoning.IMG_2661 IMG_2660

 

So, I guess, part of the point of my post today is to stick with it. Adjust your routine and schedule to fit your lifestyle. You need to make time for hte gym – even if you have to break it up into different body parts throughout the day, or cardio am and weights pm, etc. As long as you are doing something, you are helping to change. Change won’t happen over night, however, I have truthfully noticed how much clean eating has helped my body both in appearance and how I feel. Stick with it! Send me an email or post a comment anytime and I will be sure to get back to you!!!!!

 

 

skinnyfattosexyfit@hotmail.ca Twitter: Skinny_to_fit

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High Reps vs Heavy Weight. Strength vs Fat Loss.

It is known that high reps with lower weight is best suited for muscle endurance while low reps and heavy weight is the best choice for building strength. What about fat loss?

There is plenty of research out there indicating heavy weights and lower reps (which engages Type 2 muscle fibres – fast twitch) is optimal for muscle building and strength. This doesnt mean you can’t build muscle with more reps, however, to build up strength and muscle quicker and more efficiently, low and heavy is by far the way to go. An important idea to remember is that correct form and technique will help too!  By ensuring the exercise is being done correctly, you are activating the muscle effectively and in turn, causing more tears in muscle fibre and bigger muscles.

One key piece to note for fat loss is the intensity of your workout. It doesn’t necessarily matter how heavy you are lifting or how many reps you are doing. Instead, having a higher intensity, with less rest between reps (essentially, sweating your butt off) is most effective for fat loss.  Lifting weights can also help to increase fat loss. Cardio alone will help one to lose fat, however some muscle is being lost too if you choose strictly cardio. Lifting weights will help in losing fat and building muscle at the same time. Both are almost equally effective at fat loss, if that is your only goal.

Key to both strength and fat loss is your diet! Eating right is the first step to getting your new body! You need to fuel your muscles for them to grow and to have the energy to exercise. Kicking the bad eating habits will help in fat loss  (mostly as you are not taking in empty calories, sugar or fats anymore). Its true what they say, Abs are made in the kitchen and your new body is 70% diet and 30% fitness!!!

One always important thing to remember, is which ever method you choose for you exercise regiment, ALWAYS listen to your body. If you need to rest, its OK to take a rest day (or week)!!! Over training and fatigue can lead to injury, which will leave you out even longer!

 

 

 

Before and After….

Before and After....

So this is a photo of pre-baby biceps and post-baby biceps. There sure is a huge difference. I’m hoping it doesnt take me too long to get my biceps back and have the arms I had before Baby P was born. I know this change is because I didn’t workout for the last few months of my pregnancy, and when I did, I certainly wasn’t lifting the same amount of weight I did before I was pregnant.

This just gives me more motivation to hit the gym hard and get the body I want!

Earn Your Body!

Earn Your Body

I found this quote today, and I LOVE IT! There is no way to say it better. This is exactly what I want to do; earn my body. I think there is so much more satisfaction when you look at your body and know you look like that because you worked hard for it.

Today is LEG DAY!!! I’m actually really excited for leg day because I haven’t had a realy, solid leg day since before having my baby. I’m sure its been a good 6 months since I’ve done heavy squats, and split squats, and heavy leg extensions…I know I certainly won’t be able to do as much as I could before, but I am eager to get myself back to where I was ASAP! My PR for squats is 185lbs. I know I will be no where near that when I get in the gym today, but I can hope that I will be there soon!

I took yesterday as my rest day, as Baby P had her first visit with Grandma dn grandpa, so our day was pretty busy!. I continued to eat healthy and follow the LiveFit trainer’s nutritional guidelines, and already, in just 3 days, have seen my stomach changing. It feels good to know that this one change I have made is actually making a difference. Now, just to get my “old” body back, and improve on it. I see all these pictures on Instagram, Twitter, facebook, etc of these women in really great shape; the same kind of shape I want to be in, and it inspires me! I am eager to try to get my body to look like that. I will EARN a body like that!!!

Post Treadmill Run

Post Treadmill Run

Although I didn’t lift weights today (I took an active rest day from the Trainer, I do get 3 this week), I did get in a 1.5 mile run ont he treadmill. It only took me 15 min of running time, plus 5 min combined of warmup and cool down.

I am finding that I need to find more time. My 5 week old baby comsumes to much of my day, which I am not upset about, but I do find it hard to fit the gym into my day.

Tomorrow is going to be Shoulders and Abs, straight from the Trainer. Then Legs on Thursday.

LiveFit Trainer Week 1 (Post Partum Week 5)

Well, today I officially started the Jamie Eason LiveFit Trainer. I used Sunday (yesterday) to prep my food (rice, veggies, meat, etc) so that I could focus fully on the trainer this week, and keeping on track with my meals and my workouts. 

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Some things I noticed today with W1D1 (chest/tris):

– I was disappointed with my strength. Previously, I was lifting much more than the numbers I recorded today. I know that being pregnant and not working out for a few months definitely had something to do with it, but I was very surprised at how much these numbers have decreased. I hope that I can get my strength up to “normal” quickly.

– I need to get use to the “change” of the exercises. I am use to doing different exercises with different weights and different reps and sets. I normally wouldn’t put pushups into the middle of my weightlifting. I would usually use them as a warmup and include a different weightlifting exercise in their place, so when I saw them listed as an actual exercise in the trainer, I thought “Oh, this should be easy.” WRONG!!!!

– Although right now, I have a new baby (5 weeks) and we have nearly a full gym set up in our basement, I realized I need to get to the gym for workouts because there are just too many distractions at home. I am going to try to plan to get up early and get to the gym before my husband goes to work in the morning. The only problem is my baby runs my schedule right now! If she’s hungry, I’m the only one to help her! And, if we’ve had a rough night, getting up early to go to the gym is the last thing that will be on my mind. I’m hoping I can figure out some kind of routine.

Another issue I’ve noticed is that I am constantly feeling hungry. I’ve followed the nutrition guidelines of the trainer pretty closely, but I still feel hungry. I’m thinking it has something do to with breast feeding and the amount of calories I need for that. This is something I need to look in to!

Anyways, so far, I’m on track with the trainer. I will be taking weekly pictures and posting them to keep myself accountable!

Anyone else done or is starting Jamie Eason’s LiveFit Trainer???

After baby, before LiveFit pictures

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Well there you have it, my baseline pictures before starting the trainer. The first pictures are from January 24 (3 days postpartum) and the second ones are from January 26 (5 days postpartum). As you can see, there is really quite a noticeable difference between the two sets of pictures. I contribute that to breastfeeding and pumping as both contract the uterus back to its almost original size (this, making my gut look smaller, lol). If I were to take a picture today too, you would again notice a significant difference. My stomach looks almost as flat as it did before baby, without the definition and tone I had before.

I’m using these as my baseline before starting the trainer. I will take other pictures, like arms, back, etc the day I start the trainer so I have baseline pictures to compare to as well. I’m excited to see a difference in these pictures.

I’m excited to start this exciting new chapter of our lives. I’m ready to be a fit mom. I’m ready to get my old body back and make it better. I’m ready to get started!!!!