post pregnancy weight loss average | Bikini Contest Prep 8 Weeks Out Sample LEG Workout

post pregnancy weight loss average

Hi friends! Thank you so much for following along on this fitness journey of mine.  This Saturday marks 8 weeks out from the bikini competition.  I guess this is where the rubber meets the road so to speak because I have more tweaks to my training and diet.  I weighed in today (May 8, 2014) at 108 pounds and 19% body fat.  We will be measuring every 2 weeks. 

Back on April 1, he measured me at 25.5%, so Ive lost about 6% body fat in 6 weeks.  I was also 113 pounds, so Im down 5, but Ive gained muscle Im sure.  Im aiming to get to about 10% body fat, so my trainer said he wants to modify my diet.  Well, its already so strict, I didnt want him to cut anything, so I had to fess up that Im still adding a small amount of peanut butter to my pancakes (and sometimes I eat those twice a day) and I sometimes only get 4 of my 5 meals in.  He was very stern about "peanut butter is not on the meal plan" and explained that everything I put in my body counts and makes a difference. Also, getting in those 5 meals is crucial because eating so often is revving up my metabolism and skipping a meal (for me its usually the last one) causes my body to store more fat instead of burning it. 

Heres a reminder of the MEAL PLAN Im on.

For me, Ive been eating:

7:30 - 8:00 a.m.  1/2 cup ground oats, dash of cinnamon, 3/4 cup All Whites, 1 real egg white, splash of water (less than 1/4 cup) and make it into a pancake.  I spray the pan with spray coconut oil.

11:00 a.m.  5 oz. chicken (I buy frozen chicken breast and microwave them on the defrost setting- this makes them juicy and not overcooked), 1/2 cup brown rice, 1 cup broccoli or green beans

3:00 p.m.  5 oz. chicken, 1/2 cup brown rice, 1 cup broccoli or green beans

6:00 p.m.  5 oz. fish (I buy frozen Mahi Mahi and cook it in the skillet), 1/2 cup brown rice, 1 cup broccoli or green beans

9:00 p.m.  protein shake

Its this last shake that I need to get in.  I have had cheerios (oops!) a few times or my pancake with peanut butter, but no more.  Eating this way honestly hasnt been that bad (or as bad as I thought it would be).  Once I figured out how to cook my chicken so it wasnt bone dry, I enjoyed it more. Also, I know I COULD eat whatever I want really- Im CHOOSING to do this because I want to see the results.  I LOVE the impact this eating/exercise plan is having on my body.  Im almost 40 and getting into the best shape ever.  

:: WORKOUTS :: 

We are upping my cardio to 45 minutes 5 days a week.  He actually recommended 5-6 days, but dang!  AND finally, we are training together about 4-5 days a week- up from 3.  Im doing the cardio right before or after our workouts just to get it over with for the day.  

This has me pooped people!  I definitely need my sleep or Im so out of steam in the mooring for the workouts.  These exercises we do are killer.  My heart rate is up the whole time, with maybe a minute rest after 3 sets.  

To give you an example, we worked LEGS today.  I did:

Inner leg machine (20 reps x 3- 40 pounds?)

Outer leg machine (20 reps x 3- 40 pounds?)  Not too bad, weight isnt that heavy.  Maybe I should up it next time?

via

Walking lunges (probably 200- I lunge up and down the gym 4 times.  No weight.)

Tire Tipping (outside- down a long row- up and back- 3x) That tire is f*&king heavy.  And dirty.  My hands were gross. 

via

Sled Pushes (outside- down a long row- 3x pushing, then pulling it backwards 3x- not sure the weight, definitely not as much as pictured below- maybe 25 pounds??) Feeling like a sweaty beast.  A strong sweaty beast.

via 

Step-up on high step (15 on each leg x3)

Step-up on even higher step (12 on each leg x 3)  OMG- Im short remember??!! 

Bike for one minute (x3)  Never has one minute felt longer.

Kettle Bell Plie Squats (30lb) my feet were each on a step, and I had to touch the kettle bell to the ground (15 reps, 3x) Dang these hurt, I have to stop mid-way through for a quick second.  Legs on fire.

Bike for one minute (x3) Are we done yet?!?! 

via

Then off to 45 minutes on the treadmill.  I alternated walking briskly at 3.8 no incline and incline at 15% at 2.5. 15% is as high as their treadmills go. Sweaty.  Sweaty.  Sweaty.  And hungry.  The end.  Until tomorrow.

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weight loss exercise during pregnancy | 8

weight loss exercise during pregnancy

I did not think last week would ever end. Tuesday started with what would have been my grandmothers 90th birthday. I had been mentally planning her party since her 89th birthday.

Saturday was 8 years. 8 years. I cannot believe it. And I had to get through the day without my grandmother. Eric sent Adam over to me to tell me Solomon loves me. Hearing his name come out of Adams mouth was shocking, but brought me to a moments reality during a very cloudy morning.

I was cold all day and tried to avoid writing the date. Stupid me had to write 3 checks and in the moment I wrote it 3/8/08 but wouldnt record it in the checkbook.

I feel guilty that I did not look at Solomons photos, something I always do on his anniversary. Instead, I Eric and I shopped, had lunch and promptly fell asleep from our big meal. By nighttime, Id curled up with a book, Bed Rest, which was pleasant enough. But I stayed up only until it was a respectable hour to go to sleep.

When I woke on Sunday, I felt lighter because I had survived Solomons day, again, without him.

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is weight loss common during pregnancy | Time Flies

is weight loss common during pregnancy

It has certainly been awhile since I posted, not because I havent thought about Solomon, just that I havent felt like posting. Eric and I will be celebrating our 10th wedding anniversary in a few days, which means I am closer to re-living my experiences with Solomons pregnancy. I go months without recalling anything and then some moment of the experience will creep back into my mind.

Like the other day, I received notification in the mail about the new "Red Light Cameras" that have been installed in my town. And it reminded me of the first time I drove my Buick Skyhawk after losing Solomon. I was traveling north on Jerusalem Avenue in Levittown heading towards my therapist in Sysosset and as I approached the first intersection with a traffic light I drove right through it. I was 4 blocks past when I realized the light had been red and I didnt stop. I wasnt freaked out or anything until I arrived at the therapists office and realized I could have hurt someone. That was the worst part of that particular moment.

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post pregnancy weight loss and breastfeeding | Bikini Contest Prep 8 Weeks Out Recap

post pregnancy weight loss and breastfeeding

This Saturday will be 7 weeks until my bikini contest.  Seven weeks sounds so much shorter than 8 weeks, less than 2 months away.  Im getting a little freaked out because, up to now, Im mostly just thinking day to day with my food and the training, not really focusing on having to get on stage at the end of this all and be judged.  The scariest part of this is the posing thats required at these bikini shows.  Its not traditional flexing, showing of biceps, but there is a certain way of standing and doing some turns to show off your body from every angle.  In the photo below, the girl in the middle is holding the best pose the way she is twisting her torso.

via IFBB News Online

This is a good example of the pose Im learning.   This woman, Candice Conroy, placed 1st in the Pro Bikini Division at a 2013contest.  Shes 52- short like me! :)

via IFBB News Online

I have a posing coach and weve worked together twice, 30 minutes each time.  I have two more sessions with her, unless I need more, which I probably will. The first time was basically awful, she said "I couldnt stand properly, couldnt twist, my middle was too thick, I needed to loosen up and get a massage, I should start tanning right away so I didnt look muddy with the fake tanning paint, my shoes were wrong, I wasnt wearing the right booty shorts, blah blah blah."  I was really discouraged and, due to schedule issues, I didnt go back for 3 weeks.  In her defense, she is very passionate about her sport and takes her career very seriously.  She wants the women she works with to be at the top of their game and to feel very confident when they get on stage.  

The second time (last Friday) was much better.  I had my clear 5-inch heels, the proper booty shorts, my waist had decreased, I put on self-tanner and I was able to hold a pose- albeit sweating my arse off and shaking a little.  Its actually really hard to contort your body this way when youre not used to it and just learning.  My coach snapped a pic when she thought I was holding the poses pretty well- you can see by the look on my face Im just trying not to tip over.  These are just iPhone pics and I tried to spare you an up-close butt shot. ;)  These photos were taken on Friday, May 9, 2014.  Seeing myself from the back really surprised me (obviously, I never see that view) so Im happy with the progress on my hamstrings and calves (but she pointed out my left hamstring is more developed than my right).  I had almost no leg muscle definition when I started.  Lunges, lunges, and more lunges.  I do them probably 5 days a week.  Walking lunges, in-place lunges, jumping lunges, lunges with weights, lunges without weights, side to side lunges . . . you get the idea. 

And, for comparison, heres where I started in February- the pic on the left below is me after my first week working out and eating better.  This is almost exactly 3 months difference.  I hope this encourages you with what you can accomplish in a (relatively) short amount of time. 

Im trying REALLY hard to be perfect with my food, but its not the way I love to eat.  I want to eat chocolate everyday, just a small piece at least, but I dont.  I fight this daily, especially in the evening.  My protein shake is chocolate, so itll have to do.  We are down to the nitty gritty, so everything counts.  And I want to finish strong.  I dont know that Ill ever do this again, so I want to do it well the first time!  

My meal plan is the same, except, Im down from 1/2 cup of rice to 1/3 cup or from 5oz potato to 4oz.  

I can add seasonings like Mrs. Dash and I learned I could put all natural fruit spread on my pancakes (thank God because I pretty much hate them without peanut butter).  My big fail is my coffee creamer.  I admit to still using it a few times a week!  :(  I know I shouldnt, but damn.

Have a great weekend!

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baby losing weight during cold | 11 years

baby losing weight during cold

I know its not significant in any way but yesterday, Thanksgiving, was eleven years from when I was with my family keeping our big secret, we were pregnant. I see the photos of my with a goofy grin and I just get nauseated. Thanksgiving is my favorite holiday but yesterday was just rough for me since it was the same date as it was in 1999. Stupid I know but I cant help it sometimes.

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weight loss during pregnancy causes | Still Sucks

weight loss during pregnancy causes

Well, it still sucks. At least I have given up thinking it wont ever wont.
Today was A Walk to Remember. I didnt walk. I attended the memorial part of the service. I kissed Solomons quilt square and his scrapbook page. And as I stood trying to shelter my candle in the wind, I kept thinking, "my baby died and all I got was this stupid candle." I dont mean to sound cruel, but it just still sucks.

When asked if anyone wanted to speak, I did not go up. I am further down the road of needing to speak about my son and my journey. What I really wanted to do was speak about Tyler Clementi, an 18 year old Rutgers University Student who took his life a few days ago because of the cruelty of others. Tyler was someones child too. No one should ever have to bury a child.

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