This one was tough to do at home! Definitely far from the same as far as quality goes, but I gave it all I had and more.
Wide-Grip Lat Pulldown: reverse pull-ups or pull ups
Seated Cable Rows: bent-over dumbbell rows OR wrap resistance bands/cables behind your flexed feet and grip high enough on the band to get good resistance
Underhand Cable Pulldowns: chin ups
One Arm Dumbbell Preacher Curl: kneeling on my couch, I put one arm over the back of the couch to serve as my preacher bench. I tried this over the arm of the couch and it seemed to simulate the preacher bench better, but it was difficult finding a kneeling/laying position to get the right angle…it’s a work in progress
Hey any of you out there tryin’ to get a groove for gym time when you can’t leave the house on a consistent schedule or just don’t feel you have the time? Word up! I am a new mom so adjustment has been crrrraaazy! I am ALL about NO EXCUSES, so I am not even letting myself off the hook. So if your problem is something like I mentioned above and are tired of feeling flabNdrab, then follow my 12 week journey and be encouraged that there is a way!
Day 1 Workout
Since I am working out at home and do not have all the equipment I will be noting what alternative exercises I do, but…FYI nothing beats the variety you can get at the gym. The variety, diet and your consistency is what gets you the results the Bodybuilding.com team claim.
Diet. The diet is the most important part! I am not using their diet because I wanted a personalized diet (nothing beats that 🙂 ). So I hired my amazing trainer, Susan Groshek, IFBB pro (who helped me win at the Ronnie Coleman Classic 2011), to write my diet. She can write one for you too! Check her out http://www.fitwithsusan.com
Exercise. The only exercise variation I had to make: Tricep Pushdown
Tricep Pushdown alternative: bent over tricep kick backs
What you need:
- graduating dumbbells
- Resistance bands / stretchy cables (I got mine at Academy Sports and Target)
It’s hard to make workouts happen when you are at the mercy of whatever may fly your way from day to day. If you are like me, every day is different. One day you might have time to get in a 1 hour workout and then the next day you can barely brush your teeth without multi-tasking at least one other thing.
I have determined the following things:
- If I can get it in. I WILL. No excuses. If I am tired, I will still get it in if the time is there.
- If I can’t get it in, I will tell myself it’s ok. Don’t be frustrated.
- I will eat/diet like it matters
This is the only way I can stay sane.
7 weeks postpartum: down 18lbs of the 21! 3 to go, then the vanity 5 🙂 Wee!
Yesterday I was having moments of self doubt. Today, on my way to the gym, I told myself I was going to make it count. No long 60-second rests or scrambling my brain to decide my next circuit. I hit legs HARD for 30 minutes, then did 30 minutes of cardio. It was short, but it felt great because I maximized the time!! I didn’t walk to the showers thinking I could have done better.
Today was a spark of a feeling that hey…maybe I CAN make progress and maybe I CAN pursue optimal fitness and still have a life… 🙂
Makin it happen…makin it count…makin it work even when life has me up by my bootstraps…
Let’s do this.
Bring it on
I work full-time and honestly…it’s with the intent to one day own my business. I want to earn my way up. Now that I’m not in prep, I have the capacity to get back to that career-focus. But…what about a hot body? I want to maintain optimal fitness.
It can be done!
During prep I easily made the workouts and food prep happen at the expense of my work with the excuse that this was short lived. My next vendetta is to make it work (gym/food-prep) over the spring/summer.
I’m going to try 4am again, then maybe 6pm workouts. I’ll start with 5-6 days a week and then maybe change it down depending. My goal is to get my body into it’s optimal state – no yoyo-ing – and maintain it. There is priority order though that I need to keep in check. I will find the balance! Fitness might not always win in a battle of time – we shall see!
Measurable: I think I can stand to drop back down 5-6 lbs
I can learn how to run a business and maintain fitness and still have a life – Watch me! Trial and error here I come! Hoping to pick up a few tricks from other career women/men who make it happen! Bring on the advice/tips/thoughts!
Today I had to take my dad to the airport. Naturally I was thinking days ahead about how I was going to eat my breakfast – food is almost all I think about now. My scheduled breakfast for today was egg whites and spinach. Thanks to the amazing Google, I found a healthy recipe from iateapie.net for little frittata muffins! They look so cute!
I tweaked it to work for my diet and taste buds, but kept pretty close to the original.
French toast flavored coffee, black and 6 of these little babies made me one happy competitor 🙂
Get my recipe from my kitchen at faithkeith.com OR get the ORIGINAL recipe here
I now have a total body workout day that I do on my own. If you do not go to the gym very regularly, then a total body workout is what you should do each time you go. If you are hit or miss at the gym, then you don’t want to waste one whole trip on your biceps and then not get a chance to work them again for another week. (my opinion…but I’m not an IFBB pro, so 😉 ya know…its just an opinion.)
Walking Lunges up and back
Double walking lunges up and back
Russian lunges up and back (Russian lunges, you don’t come up from the 90 degree angle)
2S 3min Jump rope **LOVE JUMPROPE! ITS SO BRUTAL**
the key is to not rest between sets. I rested only during my walking to begin each super set.
Super set #1 (3 times)
- 20R Straight leg deadlifts with 25lbs dumbbells
- 20R Cable squat 80lbs
Super set #2 (3 times)
- 10/10R 3′ step up box
- 20R lying hamstring curls 35lbs, fast reps
Super set #3 (3 times)
- 30R bicep curls with 15lbs, fast reps
- 60R bench dips, fast reps
- 50R pushups
- 20R shoulder press 25lbs dumbbells
Super set #4 (3 times) This set I did not rest at all, go back and forth. I collapsed several times, but just get right back up and keep going.
- 25R Vups
- 25R Hanging leg raises
I kept the pace high and finished the above workout in about 50 minutes.
Then I finished with 45 minutes of cardio. Felt great!!