Have you ever woke up, jumped on the scale and you were somehow 4 or 5 lbs lighter?
Well, that happened to me this morning!
2 weeks ago I weighed 121 lbs, this morning I was 116.
So how did this happen?
I have to be completely transparent here I did NOT join the gym to lose weight! I did it as a social thing to hang out with friends while my husband skied, for the daycare and for the swim lessons for our upcoming trip.
I actually was extremely happy where I was and was more nervous to workout because in the past I always bulk when I do. I am naturally an athletic build and I always put muscle on quick. I had flashback memories of being weighed as a professional dancer and having to place my foot on the seat of a chair as my thighs would get measured for the NBA and being told my thighs were getting too big as we continued to workout like men. Barbells and all kind of heavy weights that make my thighs bulk!
I like to be lean, tone and fit.
So heres how I’m doing it:
7:00 (occasionally will have a Quaker brown sugar oatmeal packet in hot water, but lately I don’t bc it makes me have to go to the bathroom mid run every.single.time. I work out! lol)
9:30 am drink 22 oz of diet soda (get 44 oz cup bc you will be drinking the rest later) I get diet dr. pepper , plastic cup – never styrophome – , on the rocks aka pebbled ice
10 am drop kids off at gym daycare, check to see if there are any dance/zumba classes going on, if it’s a weight lighting class, I walk right past it and hit the treadmill and stair master.
Time for Cardio!
Treadmill (20-30 mins)
min : speed
1-7 – speed 4or5 to warm up for 7 mins
7-10 – speed 7or8 run 3 mins
10-17 – speed 4/5 slow jog 7 mins
17-20 – speed 7/8 run 3 mins
You can stop -or- if you CAN keep going –GO FOR IT!!! Do one more set!
20-27 – speed 4/5 slow jog/fast walk 7 mins
27-30 – speed 7/8 run
You will be sweating! I sweat even more when I have caffeine before my run on an empty stomach. It acts like a stimulant. Sweat literally drips from the most random spots like my elbow creases and behind my knees. It’s the best feeling in the world!
Stair Master Time
You just ran and should be pretty tired, but climb up that stair master and just start slow. We’re going to do intervals again.
min : level
0-7 : level 6
7-10 : level 16
10-17 : level 6
17-20 : level 16
only do 2 sets
And then I stretch! For like 20 mins. It feels so great! And you will feel amazing.
protein shake ( I get this from my gym cafe, or you can make your own) ingredients: peanut butter, banana, water-or- almond milk, ice protein.
& sometimes well just eat a yummy PB&J
Drink rest of your soda (22 oz)
& if you’re starving a light muscle milk
Mon/Wed/Thurs/Sunday I cook
Tues/Fri/Sat we go out
Eating out options
protein style (lettuce wrapped around cheeseburger @ in & out, foot long on flat bread at Subway, sushi roll, Cafe Rio
raspberries with dark chocolate chips inside (our faves)
yogurt with sprinkles
Make sure you’re drinking plenty of water throughout the day. If you have ANY questions at all. Please feel free to ask.
*if you were like me and thought soda bloated your tummy, wrong! I learned this trick fitness modeling. Diet soda is a diuretic and controls bloating and swelling