WOD: Back.Triceps & Biceps

Duration: 70mins

  • Single-Arm Dumbell Row 11/20lbs 11/25lbs 11/30lbs *getting stronger*
  • Tricep Dips 11reps 11reps 15reps 15reps
  • Wide Grip Pullup 7reps 7reps 3reps *try to focus on form next time*
  • Tricep Pushup 11reps 15reps 15reps *hold reps next time for more challenge*
  • Bench V-Up with Ball 11/10lbs 11/10lbs 15/10lbs
  • Close-Grip Bench Press 15/40lbs 11/40lbs 15/40lbs
  • Bentover Dumbell Fly 11/10lbs 11/10lbs 11/10lbs 11/10lbs
  • Standing Tricep Extension 11/10lbs 11/10lbs 11/10lbs
  • Alternating Bicep DB Curls 11/15lbs 11/15lbs *try 20lbs next time*
  • Hammer Curls 11/15lbs 11/15lbs
  • Squat & Cross Body Swing 11/15lbs 11/15lbs

POST-WORKOUT NOTES:
My workout was kinda BLAH today 😦
Strange considering L.B. slept through the night (well til 5:45am anyways) and to me anything more than 5hrs of sleep is a good night’s rest 🙂
I do have a lot on my mind lately with planning for my mother-in-law’s birthday party, social events and trying to stay focus on my goals for this year. Perhaps my body is well rested but my mind is not 😛 I dunno ??? but it doesn’t matter. I got my workout done and out-of-the-way and now I can just carry on with my day 🙂

Sneak Preview: Today, I took a selfie to start a visual way of tracking my progress…

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Full Disclosure: My tummy is only flatter in the morning, probably because my body has been dehydrated through the night and these workout pants are very flattering on the post-baby belly. However, my consistent healthier eating habits and daily exercise is the main contributing factor for getting a leaner physique.

 

 

WOD: Legs & Abs

Duration: 70mins

  • Deadlifts 11/50lbs 11/50lbs 11/50lbs
  • Side DB Squats 11/15lbs 11/15lbs 11/15lbs
  • EZ Barbell DEEP Squats 15reps 15reps 15reps
  • Plank Hop Tuck 5reps 5reps 4reps
  • Plank 30sec 60sec (so hard)! 70sec (f**k this hurts) !!!
  • Bridge Pump 11reps 15reps 16reps
  • Weighted Bridge Hold 60secs/5lbs 60secs/10lbs 75secs/10lbs
  • Weighted V-Ups 15reps 15reps 15reps
  • Sumo Squats 11/25lbs 15/25lbs 15/25lbs
  • Broomstick Twist 50/15lbs 50/15lbs 50/15lbs
  • Deadlift with DB 15/20lbs 15/20lbs 15/20lbs

Post-Workout Notes:
Workout today was just okay, wished I had more sleep but L.B. seems stuck with a bad habit of waking up at 2am and then every 2hrs after that. 😦
I’m really happy with my nutrition though, I think this is the first time in my life that I’m eating all the right foods. I’m glad that L.B. is learning to eat like us and seems to enjoy it too. Last night, she had grilled pork tenderloin, sweet potatoes, raw vegetables and humus. 🙂

WOD: Chest. Shoulders. Biceps

Duration: 50mins

  • Bench Press 15/55lbs 15/55lbs 15/55lbs
  • Weighted V-Ups 15reps 15reps
  • Standing Arnold Press 11/10lbs 11/10lbs 11/10lbs (seated) 11/20lbs (seated)
  • Alternate Bicep Curls 11/15lbs 11/20​lbs​ 11/20​lbs​
  • Standing Pectoral Fly 11/8lbs 11/10lbs 11/10lbs
  • Dumbell Front Raises 11/8lbs 11/10lbs 11/10lbs​
  • Hammer Curls ​11/8lbs 11/10lbs 11/10lbs *10lbs seems too light*​
  • Push Ups 11reps 15reps 15reps​
  • EZ Bar Upright Row 11/40lbs 15/40lbs ​15/40lbs​

Last Week’s Body Composition:

Weight – 142.8lbs

Body Fat – 29.5%

Water Level – 46%

This Week’s Body Composition:

Weight – 143lbs

Body Fat – 27.5% (WooHoo) !

Water Level – 46.5%

POST WOROUT NOTES:

​Today’s workout was not too bad, considered that I slept for less than 5hrs last night. I’m not sure why L.B. has decided to stop sleeping through the night. Oh well, what can I do​? maybe she takes on after me and just don’t need a lot of sleep to function properly 😛 but my poor hubby. I feel so sorry for him 😦 So, I decided last week that I would sta​rt checking my body composition again because sometimes its hard to tell if your body has made any changes when you see yourself every single day 😛 I learned a long time ago that a simple scale does not tell the truth. The number on a simple scale does not take into account the amount of lean tissue, body fat and hydration level ​we have in our body. So, if you want the most accurate measure of your progress, check it on a digital scale that measures body fat and hydration level as well. As you can see my weight went up from 142.8lbs to 143lbs (the old me would completely freak out) but now that I know better…my body fat has gone down 2% (this is the number to focus on). This means that I’ve put on more lean muscle mass (muscle weighs more than fat) and because more muscle = more fat burning while I sleep, I’m getting closer to reaching my goal of being at 130lbs with 15% body fat.

WOD: Biceps, Abs, Legs, Triceps, Chest & Shoulders

Duration: 45mins
reps/lbs

EZ Barbell Curl 11/40 11/40 11/40
Decline Crunches 11reps 11reps 11reps

EZ Barbell Deep Squats 15/40 15/40 15/40
Close Tricep Pushups 11reps 11reps 11reps

Alternating Bicep Curls 11/15 11/20 11/20
Dumbbell Front Raises 15/5 10/8 10/8

Laterial Dumbbell Raise 11/5 11/8 15/8 15/8
EZ Barbell Wide Grip Press 11/40 15/40 15/40

POST-WORKOUT NOTES:
Freestyle Fridays is what I like to call today. No pre-written program, I just do whatever exercise I feel like doing. I’m starting to think that I should do this more often because it seems like I get the best workouts this way. I like having my full 60mins workouts but I also find that when I’m pressed for time (like today) I work harder because I don’t have much time. This is something to consider changing up in the future, shorter but more intense workouts.

WOD: Back & Triceps

Duration: 60 mins
reps/lbs

Single-Arm Dumbbell Row 11/15 11/20 11/25 11/25 *strength has greatly increased* 🙂
Tricep Dips 7reps 7reps 8reps 9reps

Wide Grip Pullup 7reps 7reps 7reps 7.5reps *just can’t get pass the 7reps* 😦
Tricep Pushup 11reps 15reps 11reps 11reps

Bench V-Up with Ball 11/10 11/10 15/10 11/10
Close-Grip Bench Press 15reps 15reps 15reps 15reps

Bentover Dumbbell Fly 11/10 11/10 11/10 11/10
Standing Tricep Extension 11/10 11/10 11/10 11/10

Cross-Body Punches 33/3 33/5 33/5
Lying Tricep Ext 15/5 15/5 15/5

POST-WORKOUT NOTES:
My workout was pretty good today. Yesterday was a rest day and even though I did not workout, I still tried to stick to my healthy eating. For Example: My husband suggested that we could do our usual Wednesday night special, which is to order an X-Large Pizza for 7.99 at Metro (we used to do this every week) but since we already have healthy meals sitting in the fridge. I opt-out and he thought that my choice was healthier and cheaper for us too. 😛 So we ate our rosemary chicken breast and carrot squash soup for dinner. 🙂 During my workout today, I was slightly distracted with thoughts of a dear friend. She was recently diagnosed with type 1 diabetes, this came as a shock to everyone because she is so young and very slim. I guess it’s just a myth to think that this condition only effects older people who are overweight. I thought about her condition and how much it reminds us to keep eating healthy & make fitness a priority in our lives. I know there are no guarantees but its the best we can do to take preventive measures for our health. I’m really sad about her condition but I will keep praying for her to trust in God’s plan for her.

A Different Plan for 2015

Today’s topic is on New Year Resolutions…it’s a brand new year and whether we like to admit it or not, we all do it (myself included). We make resolutions to eat better, exercise more and lead a healthier lifestyle. But what is gonna set this year apart from all the other years that we’ve made and break our resolutions before the month even ends? We need a plan, a different kind of plan perhaps one that requires some action…

Action#1: Write down 2-3 of things that you would like to FOCUS on this year (2-3max). Next, make little circles that you can check off and write down actual things that you will do to stay focus on your main goals (sorta like a To Do’s list). Now make sure to put this somewhere that you can see everyday!

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Action #2: Take an inventory of the fridge and ask yourself these questions:

  • Is my fridge well stock with fruits, vegetables and lean meats?
  • Do I have a plan for what I will be feeding my family this week?
  • Have I made time to eat a balanced breakfast before starting my day?
  • Do I have lunches packed for work or a last-minute playdate?
  • What kind of snacks do I have on-hand for the 3pm munchies?

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Action#3: Make a plan. We’ve all heard of the ol’ saying’ “Failing to plan is planning to fail” Plan to have clean workout clothes, shoes, socks, ipods in a designated area of your home. Plan to have meals and snacks ready-to-eat stocked up in the fridge. Plan your workouts and give it some priority. For example, I used to try doing ALL the housework while my daughter takes a nap which leads me to be exhausted by the time she gets up and is ready to play. Now I use her naptime to workout instead, so by the time she wakes up I’m refreshed, energized and ready to play with her. As for the housework? We do it together! She has fun and I get things done.

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A Final Note: Keep it Simple, life’s complicated enough without all those different diet programs and exercise gadgets. Don’t just resolve to stop doing this or stop doing that, try to focus on the things that you want to do instead of the things that you shouldn’t do. For example: If you want to start exercising more this year. Don’t just say “I’m gonna try to workout more”. Ask yourself, when will I find the time to do it? and schedule it in your calendar just as you would schedule a doctor’s appointment (no one ever misses a doctor’s appointment). The most important thing is to write it down! this action alone will help you mentally commit to it. A few years back, I’ve resolved to not resolve but instead to just focus on the people and things that matter most to me. Some call it “Law of Attraction”, I call it a Blessing from God who always hears our prayers and every year has been better than the last. 🙂

Cheers to a new year of health & happiness!

 

WOD: Legs & Abs

Deadlifts 11/50 11/50 15/50
Side DB Squats 11/15 11/20 11/20 *20lbs was more difficult but better*
EZ Barbell Squats 11reps 11reps 15reps
Plank Hop Tuck 5reps 6reps
Plank 40secs 50secs
Bridge Pump 11reps 11reps 11reps
Bridge Hold 30secs 60secs 60secs *60secs was good, felt the burn*
Weighted V-Ups 11/10 11/10 15/10
Sumo Squats 11/30 10/30 10/30 *30lbs was too heavy to maintain proper form, will reduce to 25lbs next time*
Wall Sit with ball 20secs 30secs 30secs 
 
Broomstick Twist 50/15 50/15 50/15
Deadlift with DB 11/15 11/15 15/20 *Clearly I can use a 20lbs instead of 15lbs* 
 
Post-Workout Notes:
Today’s workout was pretty awesome! Thanks to another great night sleep and staying on track with my nutrition yesterday. I did have a bit of ice cream after dinner (because it was just sitting in my freezer begging to be eaten) 😛 Oh well it’s no big deal, I don’t consider it a failure because I worked out and ate well for most of the day. Now that the ice cream is gone, I’ll just have to work on not asking my husband to buy it. Out of sight, out of mind right? Tomorrow will be rest day and I’m kind of dreading it because I love how awesome I feel after every single workout but I know that it is VERY important to let my body rest and recover so that I can be stronger for my next workout. 
 

 

WOD: Chest.Shoulders & Biceps

Bench Press 11/50 11/50 13/50 *add 5lbs more next time*
Weighted V-Ups 11reps 11reps 15reps
Standing Arnold Press 11/10 11/10 11/10
Alternate Bicep Curls 11/15 11/15 11/15 *try 20 next time*
Standing Pectoral Fly 7/5 9/5 11/5 *failed to complete full reps*
Dumbell Front Raises 11/5 11/5 11/5 *try 8lb next time* 
Hammer Curls 11/10 11/15 11/10 *15 was too heavy, couldn’t maintain proper form*
Push Ups 11reps 11reps 11reps *go for 15reps per set next time*
EZ Bar Upright Row 3sets of 11reps
EZ Barbell Curls 3 sets of 11reps
Close Tricep Push Ups 3sets of 11reps
Incline 3 Dumbell Press 11/15 10/20 *LOVE THIS EXERCISE* 
3 Grip Dumbell Side Raise 33/5

POST-WOROUT NOTES:
Today’s workout was pretty good, I had alot of energy (probably because my daughter finally slept though the night) after waking up every hour for the past 2 weeks from teething and a cold (my poor baby). My focus today was on MIND to MUSCLE. Trying to feel every contraction so that I can cause some micro damage on the muscle fibres and with proper nutrition and adequate sleep this will help muscles to grow. I really want to grow more muscles because I’m so happy that after only 2 months of consistent training. I was able to carry in ALL the grocery bags into the house yesterday in ONE shot. This makes me feel so strong and happy!

 

Week#2 (Staying on Track)

Just when I thought that getting started was difficult…I realized this week that staying on track is actually the hardest part of any fitness journey. I have my reasons for working out posted on the walls of my home gym to give me a visual reminder of why I need to keep going especially on days that I feel like giving up. It’s a very simple and effective way to keep me on track. I would encourage you to try it too 🙂 all you need is a black marker and some posted notes 😛

This Week’s Food Prep: Food prepping after a long-weekend is always a bit more difficult than usual because a) I’m way too stuffed from the weekend to think about food for a while. b) I still have so much food leftover that we’ll be eating turkey for the next 2 weeks! So, this week I prepared only our staple items like

  • Spinach Egg Muffins
  • Hard Boiled Eggs (for quick snacking)
  • Baked Chicken Breast with Sweet Potatoes *recipe coming soon*
  • Apple Cinnamon Squash Soup *recipe coming soon*

This Week’s Fitness: I’m so happy, even after taking a year-long hiatus from working out. My muscles have already adapted to lifting weights. So, after completing my 2nd week of training and healthy eating. My hubby rewarded me with 3 sets of heavier dumbbells. Yipee…I’m so pumped for week#3 now!

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Results of Week#2

Monday: One of many cool things about being a mom is that you will NEVER get to sleep-in again 😛 Okay, maybe this is not a cool thing but if you are trying to stay on track with your fitness regiment and have trouble getting out of bed in the morning. Now, you have a mandatory “get up” alarm a.k.a the baby 🙂 Despite the fact that it’s Thanksgiving Monday. Our daughter woke up this morning at her usual time and ate breakfast at her usual time and went back for a nap at her usual time. My husband decided that he would go back to bed and I was so tempted to join them, but I did my workout instead. As always, no matter how much I dread the workout at the beginning…I always feel 110% better after my workout is done.

Tuesday: I woke up today with a list in my head, a list of all the things that I needed to do

  • Bake some chicken for my daughter’s lunch
  • Puree the carrots and beets for my daughter’s dinner
  • Mop the kitchen floor
  • Finish the weekend’s laundry
  • Clean the bathroom

the longer I stayed in bed, the longer the list grew. So, I finally got out of bed but just thinking about the list made me so tired that I just didn’t want to workout anymore. Then the thought of being lazy made me want to skip everything on that list too! This is where I like to practice something called “mind over matter” my mind is trying to convince me of all these untruth but I know better that the truth is working out equals more energy and more energy equals getting more things done. So, I’m happy to say that after making my workout a priority and getting it done first, I was able to complete everything else on my list plus more.

Wednesday: Today I listened to my body and decided to take a rest.

Thursday: So, after taking a much-needed rest day. I was fully charged to get my workout going this morning, especially since today is LEG day (my favourite). I got up, put on my workout gear, fed the baby, changed her and just as I was about to put her down for her usual nap. My husband called to tell me that the delivery guys for our fridge will be here in less than 30 mins!!! (we’re told the night before that they will give us a 3-hour window) so I was not happy about this. This was an unexpected situation but one that had interrupt my daughter’s nap time, my workout time and instantly put me in a bad mood. My husband came home early and offer to watch our daughter for an hour, so that I could still workout today. But I was already in such a bad mood after the delivery guys ended up arriving later and my daughter got cranky from having her nap delayed. I just didn’t want to do anything at all (especially did not want to workout), but hubby knew me best and he assured me that no matter what I’m feeling now, a workout will  always makes me feel better and he was right. This reminds me that it’s really important to have someone to keep you on track, especially if you’re prone to fall off track like me 😛

Friday: Fridays are always crazy in my house, even with the help from my husband who works from home. I still can’t seem to find enough time to get anything done and get to my Mommy & Baby Ministry on time ( I hate being late). So, today I was inspired to create a workout that would give me a full body circuit in less than 15 mins! and posted this on my facebook page to helps others who might need a quick workout plan.

Saturday: After becoming a mom, I realize that there is no such thing as weekends. I get the choice between busy days or super busy days and today definitely fell under super busy day. Thankfully, I was prepared with a workout plan so as soon as baby went down for her nap. I got my workout in and now I feel like I can take on the world. 😛

This Week’s Fun Stuff

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