Thursday, January 26

Muffintop Meltdown {v.4}




Progress, Points & Free Workouts

 
 
 

Progress Report:

Weight Lost This Week: 3 pounds
Total Weight Lost: 8 pounds
Inches Lost This Week: 4 inches
Total Inches Lost: 10.5 inches

Points Earned:

This Week: 97
Points Balance: 283!

Today, I thought I'd share a bit of how I'm burning extra calories each day, and how you can take advantage of some excellent free workout programs.

1.  Pilates: Pilates is my ninja workout strategy.  In order to have better form and strength in all of your other exercises, you need to have good core muscles.  Your core pulls everything else in tighter.  I recently had a chance to participate in a small group Pilates class with an awesome instructor, who taught me a few tricks that have improved my pilates workouts immensely.  Of course I'm going to share one with you: while you are lying on your back doing a pilates workout, imagine you have a large bowl filled with water resting between your hips/on your pelvis.  If your pelvis is tilted back or forward too much, that water is going to go everywhere, your goal is to prevent that from happening.  This helps you to keep your hips and pelvis in the right position to utilize your abdominal muscles fully…I was absolutely amazed at the difference this makes.  I use this free Pilates video by Denise Austin on Hulu.  It will work every inch of your body, targeting muscles you didn't even know you had!

2.  Strength Training/Toning: A lot of women I know are afraid to do lifting, thinking that it will cause their muscles to be bulky.  This just isn't true!  You don't have to lift heavy weights, but adding toning/strength building workouts to your routine will give you more muscle which burns more calories at rest than fat.  Did you catch that?  More muscle=more calories burned with less effort.  I have one set of 3 lb. hand-weights, that is it.  You don't even have to have that to get started, in fact, for the first couple of weeks that I started working out, I used only my body's natural resistance, and was still sore!  I try to do at least 2 sessions a week, but plan on increasing it as I get stronger.  I will eventually add heavier weights when the current ones get too easy.  My favorite free toning workouts are about 20 minutes each and focus on different body workouts, not to mention these ladies are in fantastic (motivating) shape: Envy Girls: Arms, Buns, Legs, Body.

3.  Cardio:  Cardio is the biggest challenge during the winter…mostly because my number one choice for cardio is distance running.  I have to huge setbacks right now with running, first: I don't own a jogging stroller, and second: I don't run in the dark.  If you are blessed with an in-home elliptical machine or treadmill…you have no excuse! Ha!  Because I don't have the best opportunity for cardio, yet I have vowed no excuses this year, I had to find a solution.  So, there are a couple things I do: first, the Body workout listed above by the Envy Girls is a great choice…it is a superset workout, so your heart does get pumping.  I own Shawn T's Hip Hop Abs DVD so that is one way I can get a 45 minute cardio workout done.  I also count brisk walking, especially pushing my daughter in her stroller for a mile or two.  A couple of other good cardio workouts I like: Self: Dance Your Way SlimBikini Ready, Fast! and Slim & Sleek Fast

Another thing you can try is a basic calisthenics workout (think P.E. exercises from your school days), like this one:

One last note…I believe that exercise is very important, but I've learned that eating is even more important!  So even if you can only get in 1-2 exercise sessions a week, as long as you stick to eating well, you will continue to see a loss!

**I am not a certified expert on nutrition or exercise, so please, do your homework/research, and as always consult your physician before making major lifestyle changes that include diet/exercise!**

This Week:

I'm proud of these choices:

Birthday Brownie Bites: I made chocolate fudge brownies for Jerry's birthday with applesauce and egg whites, eliminating virtually all of the fat…best part, they were DELICIOUS and still fudgy/chewy!  {Okay, I admit they weren't entirely innocent, cause I added a few Reese's pieces to them! :)} 
Consistent workouts: I've been really staying focused and on target with my almost daily exercise routines.  I look forward to getting sweaty, and I'm starting to see my form and strength improve!

I'd like to work more on:

Water consumption: I slacked a bit this week.
Eating breakfast within the first hour of waking up, preferably before my first cup of coffee.
Doing my physical therapy exercises a minimum of once per day.
Cutting down to 1 cup of coffee a day {am I kidding myself here?}.

I totally cheated when:

I have been a little more tired so I've been chugging coffee like its beer at a frat party.  I'm pretty sure chugging either is not a very healthy habit.


My One-For-One this week is: Water instead of my 2nd and 3rd cups of coffee!!

How did you do this week?  I'd love to follow your success!  Feel free to link up below!

Missed the last update? V.3V.2, V.1







6 comments:

  1. Love this post. Good job with the weight loss. I lost 35 pounds last year so I know how hard it can be!

    ReplyDelete
  2. For your brownies did you use applesauce instead of  oil and egg white instead of the whole egg? And what was the ratio?

    ReplyDelete
  3. That is so awesome! Thank you for your encouragement! :)

    ReplyDelete
  4. Yes! I used a 1/4 cup egg white and about 1/3 cup unsweetened applesauce. No water. :) I baked my brownies individually in a lightly greased muffin pan for 20 minutes on 350. :)

    ReplyDelete
  5. You are doing amazing!! Keep up the good work.
    And pish posh over the messy room. You're a mom. You're allowed. If you saw my room you'd run screaming.

    ReplyDelete
  6. Thanks lady! Seeing that loss each week is seriously motivating me. I'm pretty excited for what is to come!

    ReplyDelete

Thank you so much for your lovely comments! I don't always have time to respond to each one, but I do read them! XO