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Thursday, July 26, 2012

Gym Session :: 07/26/12

Hi Everyone! Glad I was able to get to the gym early today.. Today was Legs/Calves...



Today's Workout:


Leg Press:
90lbs x 12
90lbs x 12
90lbs x 12


Seated Leg Extensions:
40lbs x 12
40lbs x 12
40lbs x 12


Wide Stance Barbell Squat:
Had to gauge where my strength was, since I haven't lifted heavy in a month lol
65lbs x 8 (too heavy lol)
55lbs x 12 (still a bit heavy)
45lbs x 12


Seated Leg Curl:
50lbs x 12
50lbs x 12
50lbs x 12


Standing Calf Raises:
90lbs x 12
70lbs x 12
50lbs x 12


After this, Went home and remembered that I wanted to add in an ab workout.. Good thing Hubby's friend gave us a copy of Ab Ripper X.. so you bet I did that! So this completed my workout! :) 


I have a few videos I still need to edit (AngelContacts review, June/July Faves, and some tags).. hope to get them up this weekend! alrighty! time to study!

Wednesday, July 25, 2012

Gym Session :: 07/25/2012

Great to be back on track and at the gym.. decided to do a complete upper body series.. :) 


(image from google - but we all know it's from Blogilates.com - love that site!)


Today's Workout:

Wide Pushups:
3 sets of 12 repetitions

Narrow Pushups:
3 sets of 12 repetitions

Dumbbell Bench Press:
10lbs x 12
10lbs x 12
10lbs x 12

Flat Bench Dumbbell Flyes:
10lbs x 12
10lbs x 12
10lbs x 12

Standing Dumbbell Triceps Extension:
10lbs x 12
10lbs x 12
10lbs x 12

Triceps Pushdown (with Rope attachment):
30lbs x 12
30lbs x 12
30lbs x 12

Wide Grip Lat-Pulldown:
50lbs x 12
50lbs x 12
50lbs x 12 
(really focusing on my lats when I pulled down)

One arm Dumbbell Row:
15lbs x 12
15lbs x 12
15lbs x 12

Seated Cable Rows:
50lbs x 12
50lbs x 12
50lbs x 12

Underhand Cable Pulldowns:
30lbs x 12
30lbs x 12
30lbs x 12

Dumbbell Bicep Curl (alternating):
12.5lbs x 12
12.5lbs x 12
12.5lbs x 12

Standing Biceps Cable Curl:
30lbs x 12
30lbs x 12
30lbs x 12

I've had a few people ask me about doing more fitness related videos.. What exactly would you all like to see? let me know your ideas.. or if you have any questions! 

Tuesday, July 24, 2012

My 3 Month Weight loss Progress Update!

I'm Terribly sorry that I haven't been posting as frequently as I had hoped.. But For those that follow me on twitter/instagram know how busy I am with school, family and life.. 


I wanted to update you all on the END of my 12 week body transformation.. 

just in case you are new to my blog. 
Here are links:
- WEEK 1 :: HERE
- WEEK 2 :: HERE 
- WEEK 3 :: HERE 
- WEEK 4 :: HERE
- WEEK 5-8 :: HERE




I didn't do weeks 9-12 because my workouts, I was already posting them daily and it would be too redundant.. but I am planning on doing a final video - just to have it so people can refer to it later (and for those that are not subbed to my blog and only my Youtube will find it useful).


But I originally started out (after I had my 3rd baby) at a whopping 154lbs.. I was breastfeeding so this also probably had quite a bit to do with my weight lol.


My Final Weight on July 22, 2012! :) Total of 22.2lbs Lost



Previous pregnancies:
- 1st pregnancy (a lot of medical complications): Gained nearly 65lbs and had to have a c-section with my first baby because her heart was not strong enough to survive a natural delivery and the doctors did not want to chance it. After I had my first daughter - I Did NOT work out at all.. it wasn't until she was 1 years old that I started to lose weight (naturally, because I never worked out - but I still had a terrible c-section gut) but of course I got knocked up as soon as I slimmed down (My First Baby & 2nd Baby are about 19 Months apart)


- 2nd pregnancy - Gained about 50lbs had her naturally - VBAC (Vaginal Birth After Cesarean Section):: I literally had no medication for her because she came so fast.


After my 2nd pregnancy, It wasn't until She was about almost two years old that I started working out.. I also lost over 20lbs and was at my pre-pregnancy weight.. (i was so happy to be wearing size 3 again) and then I got knocked up again LOL! 


- 3rd pregnancy: Gained 35-40lbs and was exercising throughout my whole pregnancy (very proud of myself for that) Which enabled me to bounce back faster. I started working out exactly at 6 weeks post partum and that is when I entered the Elite Ambition Challenge on Bodybuilding.com (See WEEK 1 blog post)


And Here are my pictures (Both Before & After.. Side by side for comparison!)


Back -- Before & After

Side -- Before and After

Front -- Before And After

Here is my Final Essay on the Elite Ambition Challenge
- The Question Was How did you accomplish your goal, and what was your diet and training like.

I am so proud to say that I have completed my first (definitely not last!) 12 week weight loss challenge!  I never thought in a million years, I would have been able to finish this challenge, especially since I just had my 3rd baby.  I will admit to having some doubts in the beginning because I didn't believe in myself.  But from the support of my family, friends and Dymatize Bodygroup - I was able to rise up and finish, with vitality. Seeing others make tremendous progress was extremely empowering and just knowing I was not alone in this challenge was what I needed for motivation.

I have always been self concious about how I looked, but really never did anything to change it. I had many excuses, some of which were that I was too busy, too tired and just no time for myself because I was busy taking care of everyone else.

So after having my 3rd baby, I found the Dymatize Elite Ambition challenge and decided that's just what I needed. I needed a fresh start, something to push me along the way to not only find myself - but give me a jump start into a healthier me.  I learned that it's okay to put myself first sometimes! In order for me to love others, I needed to learn to love myself. I decided that now was a better time then ever to lose weight and get back into shape, not only for myself, but for my children.  If I wanted to lead by example, I knew I had to start now. 



How I accomplished My Goal?

Discipline and Consistency throughout the whole 12 weeks.  I knew what I wanted and it was just a matter of putting in the hard work to get it. I have been consistent with my diet and training and loved seeing results every week. Knowing that my hard work was definitely showing, this pushed me to work harder especially because I had just delivered my 3rd baby.  



My Diet:

Because I was breastfeeding, I couldn't take any supplements, so I really relied on just hard work and my diet to push me through.  

I used a combination of intense training, caloric deficit and consistency to lose 22lbs in 12 weeks.  This was my first time ever trying to lose a large amount of weight in such short amount of time. For me to lose 1-2lbs a week, with a little trial and error, found my caloric intake range to be about 1500.



Breakdown of an average day:

8:00AM:
- Wheat Bread (1 serving = 2 slices): 150 cal, 30g carbs, 2g fat, 4g protein
- Hazelnut Spread: 100 cal, 11g carbs, 6g fat, 2g protein

OR

- Oatmeal - Apples & Cinnamon: 130 cal, 27g carbs, 2g fat, 3g protein


10:00AM:
- Wheat Bread (1 serving = 2 slices): 150 cal, 30g carbs, 2g fat, 4g protein
- Oven-Roasted Turkey Breast (1 serving = 2 oz): 50 cal, 2g carbs, 1g fat, 4g protein 



12:00PM:

- Turkey Beef & Egg Omelet:

- 4oz ground turkey: 150 cal, 0g carbs, 7g fat, 22g protein

- 2 Large Eggs: 160 cal, 0g carbs, 9g fat, 15g protein

- 2 cups bistro salad: 20 cal, 4g carbs, 0g fat, 1g protein

OR

- Pastrami Sandwhich:

- White Bread(1 serving = 2 slices): 150 cal, 30g carbs, 2g fat, 4g protein

- Pastrami (1 serving = 7 slices): 60 cal, 0 carbs, 1g fat, 4g protein +



2:00PM:
- Protein Powder (1 Scoop): 130cal, 15g carbs, 16g fat, 24g protein

- Organic Baby Carrots (3oz): 35 cal, 9g carb, 0g fat, 1g protein


4:00PM:
- 6oz Salmon: 340 cal, 0g carb, 22g fat, 37g protein


6:00PM:
- 1/2 cup cottage cheese + 8 oz mixed fruit: 119 cal, 12g carbs, 2g fat , 14g protein

- Protein Powder (1 Scoop): 130cal, 15g carbs, 16g fat, 24g protein



Approximate:

- Calories: 1499

- Carbs: 128

- Fat: 83

- Protein: 152



My Workout Routine:

The days I go to the gym vary, as I juggle my schedule based on child care, school, and family time.



Day 1: Chest/Back 

Day 2: Legs/Arms

Day 3: Back/shoulders

Day 4: REST

Day 5: Legs/Arms

Day 6: Back/Chest

Day 7: REST



I have shown great perserverance and dedication throughout the whole challenge even through the stressors of being a nursing student, wife and mother.  I have inspired my family, friends and even strangers that now follow my blog, twitter and facebook pages to live a healthier lifestyle.  This challenge has given me the confidence I needed to propel myself into greater things. This is only the beginning and I'm only looking forward to see how much more my body can transform.  



Thank you Team Dymatize for your support and life changing experience! I want to thank my husband, for his motivation and support, as well as our children for giving me a reason to push through to the end even when I wanted to give up, and also my friends and family for the encouragement.  



I definitely plan to keep this momentum rolling because this is only the beginning!


I am going to keep my eyes peeled on bodybuilding.com in hopes they'll have another transformation challenge soon.. I think another 3 months and I'll be golden! :) 

Thank you to everyone who has followed my journey.. like I said - this is only the beginning and you'll be seeing more from me!


Wednesday, July 11, 2012

Gym Session :: 07/11/2012


Been super busy with the festivities lately (my daughter's 6th birthday, my 12 year anniversary -not wedding- with hubby, school projects and tests).. I have been going to the gym but just haven't been able to log it here! 

Friday, July 6, 2012

Video :: My Daughters Do My Makeup Tag!

I thought it'd be really fun to do this video, and the girls and I had tons of fun filming this.


It was filmed separate times because one was sleeping when I first filmed it so I had to give them both a chance to do my face!


This video is rather long I warn you! (it says it's 18 minutes long, but it's really 13 minutes long).. :) Hope you enjoy! 




I tag everyone who wants to do this tag - If you decide to do it! Please leave it as a video response on our youtube channel (on this particular video!)


I also specifically tag the following Mommas:
(if you've already done it - feel free to also place it as a video response! I'd still love to see it!)


I hope you all will do this fun tag! :)


MommyTipsByCole
http://www.youtube.com/user/mommytipsbycole

Alhsander
http://www.youtube.com/user/alhsander

SweetNkky
http://www.youtube.com/user/sweetnkky

LoveMelisaMichelle
http://www.youtube.com/user/LoveMelisaMichelle

RissRose2
http://www.youtube.com/user/rissrose2

LeticiaLaura
http://www.youtube.com/user/LetitiaLaura

FTC: not a sponsored post!

Wednesday, July 4, 2012

Gym Session :: 07/03/2012




- One-Arm Dumbbell Row
10lbs x 15 (per arm)
10lbs x 15 (per arm)
10lbs x 15 (per arm)
** Instead of resting I did Mountain Climbers
3 sets of 20 reps

- Standing Rows (with resistance Band)
3 sets of 15
** After each set I did Crunches
3 sets of 15 reps

- Bent Over Barbell Row
45lbs x 15
45lbs x 15
45lbs x 15
** Instead of resting I did Mountain Climbers
3 sets of 20 reps

- Bent Over Barbell Row
45lbs x 15
45lbs x 15
45lbs x 15
** Instead of resting I did Mountain Climbers
3 sets of 20 reps

** Super Set
- Dumbbell Alternate Bicep Curl
10lbs x 20
10lbs x 20
10lbs x 20
- Bench Dips
BW x 12
BW x 12
BW x 12

- Triceps Pushdown - Resistance Bands
3 sets of 12 reps
** Instead of resting I did Mountain Climbers
3 sets of 20 reps

- Resistance Band - Overhead Triceps Extension
3 sets of 12 reps
** Instead of resting I did Air Bike Crunches
3 sets of 25 reps

And for my cardio I did my cardio complex which can be found here
http://youtu.be/C5Olyp0T9aw

Gym Session :: 07/04/2012


Can't believe there are 18 days left in this challenge! I haven't met my goal, but this challenge has gotten me so close to it.. I mean, I would've never thought that RIGHT after giving birth to my 3rd baby would I even be near what I was! so I'm proud of myself for getting where I am.. and being in the right mindset! 



Anywho, today was another leg day.. 

** Super Set
- Seated Leg Curl
40lbs x 15 
40lbs x 15
40lbs x 15
- Barbell Lunge
30lbs x 15, per side
30lbs x 15, per side
30lbs x 15, per side

** Super Set
- Stiff-Legged Barbell Deadlift
30lbs x 15
30lbs x 15
30lbs x 15
- Double Bounce-Squat
3 sets of 15 reps

**Super Set
- Bulgarian Lunges (with barbell)
20lbs x 15, per side
20lbs x 15, per side
20lbs x 15, per side
- Bench Glute Bridge
30lbs x 12 (My tooth was on FIRE!)
30lbs x 12
30lbs x 12

- Lying Leg Curls
10lbs x 20, one leg at a time (talk about feel the burn)
10lbs x 20, one leg at a time
10lbs x 20, one leg at a time
** Instead of resting, I did 3 sets of 20 reps of Mountain Climbers and started right back over..

** Triple Set:
- Standing Calf Raises
15lb dumbbells each hand x 20
15lb dumbbells each hand x 20
15lb dumbbells each hand x 20
- Seated Calf Raises
25lbs x 20
25lbs x 20
25lbs x 20
-- Jump Rope
3 Sets of 1 minute
3 Sets of 1 minute
3 Sets of 1 minute

Extras:
- Leg Raises on Roman Chair
3 sets of 25

- Cardio on Treadmill
30 seconds sprinting, 30 seconds walking (the people around me were looking at me like I was crazy, but I didn't care!) lol

And that summed up today's workout.. Till tomorrow! :D

Sunday, July 1, 2012

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