End of Week 1: Heavy Weight Training

Hey guys

So, it is the end of week 1 heavy weight training with the hubster and YEEEEESSSHHH! I’m toast! If you follow me on Instagram you’ll see that I mentioned I haven’t trained this extensively with weights since we were engaged! But, boy, do I love it! I love watching the body tear down and build and repair and take shape and look healthier! It’s fascinating to me!

Below is a little recap of what our week looked like. I am getting my bearings before I really start sharing some WOD’s with you, but this will give you an idea!

Monday

Chest and Triceps

3×10 (Lower weight/high rep)

Abs

Tuesday

Back and Biceps

3×10 (Lower weight/high rep)

Wednesday

Shoulders

3×10 (Lower weight/high rep)

Abs

Thursday

Legs

3×10 (Lower weight/ high rep)

Friday

HIIT 30 min

Saturday

Yoga

 

Week one and two is 3 sets of 10. Week three and four we are increasing weight and lowering reps (i.e. 5 sets of 6)

The goal is that by week 5 when we go back to 3 sets of 10 we should be able to keep the weight we were doing in 5 sets of 6. This is one form of pyramid strength training. We incorporate toning as well as just strength builders. Once I get my strength up some more, I will probably lower my weight slightly and increase my reps, but do the same excercises as my husband. For women that is more toning/sculpting and also fat burning. I think I will mix it up because I want strength as well so I really want to focus in both areas.

We hit the beach in a little less than 4 weeks and by that time I will be 8.5 months postpartum. I will be posting progress every week just to see how much I change in the coming weeks.

Here’s Week 1

2014-06-21 10.22.01

I’m still maintaining a VERY lean, clean, and green diet so that I can get the most out of all the effort I’m putting in. It takes at leasttwo weeks to get really set into a routine. If you are trying to cut out the junk and start cleaning your eating, be patient with yourself, you will get there. If you need to remodel a lot in the way of your eating, you are best to start with one thing you can wean from instead of cut it all out cold turkey–which may lead to binging and discouragement. AKA: vicious cycle.

I am in the process of putting together my grocery list of sorts. I have been asked if I count calories, do I food journal, also can I post what I eat on a daily basis. I figured the best way to answer that would be to put multiple option of the many foods that I eat to not only give you a look into it, but to also give people options. When it comes to the food we eat, that seems to be a hard place for a lot of people. It’s one of the areas that people just have a hard time knowing what goes in the way of eating. While it can be overwhelming, I hope to assure you it’s not as hard as you think to eat well. Be on the lookout. The summer is full of an upcoming vacation and busy busy busy so I will try to get it out as quickly as I possibly can because I know summer means swimsuits and you’ll want healthy snacks and meals to make you feel better in them!

Love to all! Have a wonderful weekend!

National Iced Tea Day & Total Body Workout

It’s National Iced Tea Day! As if I needed more of a reason to drink tea! 🙂

2014-06-10 14.38.51

I love Iced Tea, especially in the summer. There are so many benefits to drinking tea (hot or cold). When I was pregnant, I was trying to experiment with ways to drink tea and not get the LOADS of sugar that most places put in it, and I was also trying to make sure I wasn’t drinking too much caffeine, and not every restaurant was guaranteed to have decaf tea. So I began trying out new things at home. Brewing decaf teas and buying passion fruit teas and other cool flavored teas to get some variety. Then, because I like it sweet, I would add just a bit of organic/raw sugar to the batch, a fresh lemon, and mmmmmmm–refreshing and much better for you, I’ll say!

Have you seen my post I did on tea? If not, check it out here!

 

Okay…moving on!

For today’s workout I did a multiple movement, full body toning with some HIIT mixed in. This will target every area of the body and also get that heart rate up as well.

You will need:

-5lb. dumbbells

-stopwatch

*Warm-up*

-30 seconds jog in place (alternate high knees and kicking heels back to touch booty)

-1 minute jumping jacks

-1 minute downward dog to plank

-1 minute jumping jacks

-30 seconds push-ups

-1 minute alternating lunges

Total Body

*8 reps of each set*

-Bicep curl & Squat

-Just bicep curl

-Just squat

-Pulse both bicep curl and squat

(NOTE: When I say “pulse” that doesn’t mean quick, it means small range of motion. Small fine toning movement)

-Lunge R leg w/shoulder press

-just lunge

-just shoulder press

-pulse both

Repeat set on L leg

-Overhead Tricep Extension with Side leg lifts

-just L leg lift

-just triceps

-puls both

Repeat set on R leg

-Double arm row w/leg lifts to the back.

(One leg at a time. Balance on other leg, knee slightly bent. Try not to touch lifting leg to the ground.)

-just L leg lifts to the back (squeeze booty)

-just row

-pulse both

Repeat on R leg

-Booty Bridge and Chest Fly

-just Bridge

-just fly

-pulse both

Repeat 2x’s

-Plie squats and upright rows

-just rows

-just squats

Repeat 2x’s

Cardio/HIIT section

Mountain Climbers (30 secs)

Sumo squats touch the floor reach up and calf raise (quick 30 secs)

Burpees (30 secs)

Lateral Ski jumps (jump and hold from one leg to the other-30 secs)

minimal to no rest in between. try for 2 times through

Abs:

10-12 reps each

-On your back, legs overhead, straddle. One weight crunch through the center. Legs come together for some inner thigh work.

-Russian twists side to side. Bring legs off the ground and hold foor more advanced (Boat)

-Over/unders. Sitting up but relclined slightly, abs engaged, knees slightly bent. Lift on leg up of the ground at a time and move one weight under and then over the other when you switch legs. Repeat in a figure 8 like motion.

Hope you enjoy your workout!!

Cait

 

 

It’s Not About the Number

Let’s talk about the scale…

scale_addiction-225x300

 

I do not weigh myself often. In most cases, I feel that it is counterproductive. More often than not, I believe it causes woman to obsess more over a number than overall health. Today it seems that society has made us think that we should all fit in one generalized (often low) number and that should be the “perfect” or ” ideal” weight. This is a dangerous, unhealthy, and very unrealistic system. Body fat percentage and weight are two VERY different things. You need a certain fat percentage WITHIN your weight to remain balance and healthy. Everyone’s ideal range differs depending on so many factors: height, bone mass, etc. This is something that can’t simply be determined by stepping on a scale.

Let me share with you a better picture:

Before my son, I maintained 138-140lbs. After him, I went almost 10lbs below that. Even though I was still in a healthy weight range, my body fat percentage was slightly above where it should be due to losing some muscle tone from pregnancy. In other words, the weight to body fat percentage ratio was just a little too close together. So, when I started weight training again and toning up more, I actually GAINED 3lbs in muscle but LOST body fat percentage. Cool huh? Make sense? Keep in mind that some may gain way more in just pure muscle and that is great! I weight trained until the very end of my pregnancy so I was able to hold on to a lot of muscle tone which is why I only gained back about 3lbs, because no matter how much weight training you do, there is still a percentage of muscle you will inevitably lose in pregnancy; and that’s actually needed and healthy. However, some people have more muscle to put on than others so don’t feel like if you gain 8lbs in muscle that it’s too much. The more muscle you have on your body the better. I am not saying you need to be a female body builder, I’m simply saying that muscle is so healthy. It burns fat for you even when your resting, it protects your joints, your spine, and it looks pretty. 🙂

The “ideal” weight for my height is 140lbs. However, because all of our bodies are different and unique, it’s better to go by “ideal weight range”. My ideal weight range for my height is anywhere between 126-154lbs. I am 131lbs. right now and actually, I am looking to put on more muscle and that means I could probably go up to about 135. And I am definitely ok with that. I have always felt my best between this current weight and 138.

If a 6ft tall female tried to fit into my weight, 1)it might be difficult due purely to bone mass, and 2) I would venture to say she might be underweight. If a 5ft tall female was my weight, she might be on the top of the range if not a little over. So see? As I said before, we can’t generalize one weight for everyone. It’s not healthy, it’s unrealistic, and often times it leaves woman feeling unworthy, discouraged, depressed, and they become/remain stuck. What if we celebrated GAINING the right way? Muscle of course…

When you gain healthy and accurate weight for YOU because of build, height, etc., than weight is not your enemy. If you have fat% to lose–lose that–and if you GAIN in muscle, then celebrate that because you are looking good and healthy! Our perspective shouldn’t be “small, skinny, tiny, little…..” it should be “healthy, fit, toned, sleek, curvy…”. Those sound better don’t they?

{click the dropdown menu at the top of my page to find more}