Hey Mamas! Hope you have selected and purchased your workout DVD and are on the road to staying fit! To go along with your new workouts I wanted to write a sample diet. Diet is 80% of your fitness results and 100% important for your baby (and you!).
Meal 1: 3 egg whites and 1 yolk scramble with spinach and bell peppers. 1 slice of whole grain toast (sugar free jelly, or a little PB, or spray butter on top)
Meal 2: Turkey, sprouts, avocado, tomato, 1 slice turkey bacon in a pita pocket with mustard or non creamy dressing
Meal 3: Grilled chicken on romaine or spinach salad with unlimited veggie toppings. Non-creamy dressing. I actually LOVE lemon juice as a dressing or a vinegar and olive oil combo using apple cider vinegar or balsamic vinegar.
Meal 4: Cottage cheese with sliced berries OR Greek yogurt cup and sugar free chocolate pudding cup (separate or mixed)
Meal 5: White fish and steamed veggies or homemade turkey soup with loads of veggies (green beans, peas, bell peppers, asparagus, broccoli, corn, tomatoes)
Meal 6: if still hungry go for a protein shake or if you have the munchies try some crunchy vegetables like celery, cucumber or zucchini (sometimes I make them bite size pieces so I can pop them in my mouth like popcorn :))
- Always be sure you are drinking tons of water. It is a current medical recommendation to drink 2.2 liters of water daily. I am sure you have heard of the “8 by 8” rule (eight 8-ounce glasses of water), which is easy to remember and is pretty close to the recommended 2.2 liters.
- Prenatal vitamins – both before and AFTER giving birth.
- If you are lifting weights it is recommended to take a calcium supplement as well, though you should check with your doctor first.
- Vitamin C – your body is doing a lot these days, so our immune system can be lowered. Taking extra vitamin C can help boost your immune system. I love the chewables – they’re like sweet tarts!
These variations were the same as Day 29
Seated Cable Rows: I had to use a resistance band for all cable exercises. My trick is to perform the exercise until I feel a burn, THEN I start counting the required reps. This is not equal to doing them with the cable machine, but when you don’t have a choice, this a great alternative. Another option is to perform (more) bent over mid rows with this superset.
Wide-Grip Lat Pulldown: Same concept as the Hammer Lat Pulls except you open up your arms wide and palm away grip (versus hammer – grips facing in).
Hammer Strength Lat Pull: Threw my resistance band over the top of my door, then using the hammer motion I did beautifully executed lat pull downs. Note…Be sure it is not near the edge of the door where it can snap off and hit you haha…*cough* learned by experience *cough*
Hyperextensions/ Back Extensions: I knelt on my couch facing the arm of the couch. Arms crossed over my chest I let my body bend and hang over the side of the couch, then flexed up for the extension. I was surprised how well this worked!
What You Will Need:
- Pull up bar
- Barbell (optional since you can do this with dumbbells)
- Resistance band
Rest day! Much deserved! Be sure to check out the LiveFit Trainer’s tips of the day: Day 35
I enjoyed some fun park time with my little man 🙂 It was his first time on a swing. He was not sure what to think when I set him in it, but as soon as I gave it a little push he lit up! Too fun!
Eat well and don’t let up! Rest is for your mind and body, but don’t sabotage all your hard work with bad food choices. This isn’t about restriction, it’s about creating a new, healthy lifestyle!
Inserting the cardio the past couple days has been fun! My legs are feeling the difference and whooo-weee it burns! 😀
Leg Extensions: Oh sad day. I LOVE leg extensions. Now that we are in muscle building phase the resistance band idea doesn’t seem enough so I decided to make these body weight squats at shoulder width stance. I dipped low and executed them fast. I might turn these into a jump squat next time…
Leg Press: one of my FAVORITE exercises! *sigh* I did squats at shoulder-width stance, as indicated by the LiveFit Trainer. Use a barbell or hold dumbbells on your shoulders for the weight. I went heavy.
Calf Raises: Hold the weight on your shoulders and raise away. 🙂
Feel the burn? 😀
Just a few days ago I got this amazing burst of energy! I wanted to go for a run, but I didn’t have time…maybe later tonight I can squeeze it in before my childbirth class.
I’m on the last leg so I’ve decided to put a stop to my sugar indulgences for the remainder of my pregnancy. I am SO enjoying my clean meals anyway so my nearly-nightly 1/4 cup of ice cream will hopefully not be missed by the ol’ appetite.
One of my close friends recently started on the Paleo “diet” (which is very very close to what I eat, except I still eat oats occasionally and I do consume dairy), but she looks PHENOMENAL! She had only been on the new diet for 3 weeks and my gosh she looks so lean! I must also mention that she is my friend who loves pasta and sweets – so when I saw how lean and tight she looked after only 3 weeks that COMPLETELY motivated me. If my SWEET-TOOTH-PASTA-LOVING friend cut out her sweets, then by-golly I can. I don’t even normally crave sweets in the first place!! I CAN DO THIS EASY, RIGHT?! Welp. here I go! #easysauce
Be motivated. Find motivation all around you and make your goal happen.
I went to the Philippines at 25-27 weeks to be with my family. For those of you who have been trying to scare me about being pregnant during the heat of a Texas summer (I’m due in August), well…the Philippines is like a SAUNA. I think those 2 weeks was a great prep for me to face the rest of the summer. Thankfully, in Texas, we have AC. 🙂
Unfortunately, when I got back to the states I came down with a virus that has knocked me off my feet for almost 4 weeks now! Apparently there is not much you can do for a virus while preggers, so I just have to ride it out. That being said…Workouts have been non-existent simply due to the fact that I literally could not even sit up without feeling sick or coughing my lungs out. Blech! No fun.
I accidentally lost 6 pounds in the process of being sick :(, so my doc told me to eat ice cream and nuts to get some calories back in me. Ha! Kinda cool…
My appetite is back though and I am slowly getting better. Here is my 3rd trimester meal plan sample.
[Meal Plan Sample]
- Meal 1: 1Tbsp PB, 1/2 banana, Chocolate Protein shake
- Meal 2: 2 C Spinach salad, small apple and herbal tea
- Meal 3: Grapefruit with 12 almonds
- Meal 4: Protein shake
- Meal 5: 4 oz lean meat (extra lean turkey, chicken, or fish) and 2 cups steamed veggies
- Herbal tea
- Meal 6: (only if still hungry) 1-2 boiled egg whites
My Cheat Foods when I just “have to”: a piece of dark chocolate, or sugar free dark chocolate jello pudding, or slice of turkey bacon with 1/4 c white rice
My go to nutrition when I have ZERO appetite: Ensure
Can’t wait to get over this virus so I can get back in the gym and the trails! My legs are screaming for attention! 😀