New Website

Hi Guys,

Exciting news!!!

This blog is moving. All new content will now be at www.elizabethzygmunt.com.

with more new healthy recipes, fitness tips & motivation

Hope to see ya’ll there soon!

2015-04-14 20.57.05

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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…

2015-01-22 09.06.25

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.

Mommy Time: Workout (45mins)

This post is long overdue. For mommies still looking for the perfect workout to fit into their new schedule. I’ve been there and I’m still there on (most days). So, how can a busy mommy find the time to workout on top of all the chaos that goes on in the day?

Solution: Workout when the baby sleeps!

I have set-up the following workout sets, so that I can commit to 10min workout sessions.

WarmUp: Treadmill for (9mins)

  • Walk at 3.0-3.5 pace of mph (2:30 mins)
  • Sprint at 7.0 -10.0 mph (30 sec)
  • Repeat this 3x

Workout Set#1 (10 mins)

  • Incline Barbell Press @ 45lbs for 8reps
  • Straight Arm Barbell Curl @ 30lbs for 23reps (feel the burn)
  • Ab Twist @ 9lbs for 23reps
  • Repeat this 3x

Workout Set#2 (10mins)

  • Sift Leg Deadlift @ 30lbs for 8reps
  • Barbell Squats @ 45lbs for 8reps
  • Mountain Climber for 30-60sec

Workout Set#3 (10mins)

  • Dumbell Row @ 20lbs for 8reps
  • Tricep Kickback @10lbs for 8reps
  • Flat Bench Lift for 8reps

Cool Down (3mins)

  • Breath in and reach for your toes and hold for 30-45secs, release and breath out as you are coming back up
  • Repeat 3x

Now keep in mind this workout may get completed on a perfect day, but on most days you may only manage to get in 1 workout set before your baby unexpectedly wakes up and that is okay… because 1 is better than none. Right?

The weights shown are what I can safely lift with proper form, keep in mind that you may use more or less depending on your own fitness level. Please don’t be discouraged if you can’t lift as much because we all have to start somewhere and the beauty of strength training is that with consistent training and good eating habits, you WILL get stronger. It doesn’t matter where we start but the most important thing is that we do.