Category Archives: fitness

Coming Clean

Our new house is mostly picked up. The boys are, in a rare moment, tandem napping. The dogs have been walked. I remembered to eat. I have showered, brushed my teeth, and am dressed to leave the house. These are all major accomplishments before 1 PM on a Wednesday. But I am struck with an immobility, a weight that I need to share, and haven’t, because of embarrassment and shame (my phone autocorrected “shame” to “Shane”, and I don’t place any blame on anyone named Shane, so there’s that disclaimer). It’s time for me to come clean.

For a myriad of reasons, I’m going through some postpartum depression that I can’t shake, even seven months after having my little guy. There are plenty of good days but the bad ones peppered in make it hard to pull myself out of bed and into the kitchen. The sweet blue eyes of my boys, their squishy little kissy cheeks, their smiles- they are what get me through the day most days. And when I don’t feel like I can go on, waves of guilt wash over me for failing them. For not being the mom they deserve. I’m run over by a semi truck of inadequacy when I think ” I hate breastfeeding ” or “please watch something on Netflix so I can sit here for ten minutes quietly”. And at night, when sweet mini Gwinn tells me he ” wubs” me and snuggles against me on his floor before bedtime, instead of reveling in the moment, I am reminded that I am so undeserving of his love. When 2.0 lights up when I walk into a room, and then begins crying if I don’t pick him up, I feel horrible for meeting my own needs before his, even if that need is going to the bathroom. This depression is irrational, heart wrenching, and most days, unfightable.

My therapy used to be going to the gym and pushing myself until the sweat poured out and endorphins kicked in. Picking up my body weight and walking around the gym, muscling out 200 Russian basket twists, or running would remind me I have some control over my life, that I was strong and healthy and my family could rely upon me, or that when I had to wear a tank top, my arms looked more like Sarah Connor’s and less like pizza dough. But now? I’m on restricted physical activity.

I’m just sitting here, willing myself to write the next sentences. And they won’t come.

Even though I didn’t have any stitches after delivery, and I felt fine after coming home, my body hasn’t healed the way it should. I sustained a very slight prolapse, mild diastasis recti, and a lot of pelvic pain. Walking through the neighborhood now causes enough discomfort that I can’t pick up my kids without gasping for air. I’ve been going to physical therapy for it, but my doctor has told me that, until I’m done breastfeeding, I won’t return to my previous strength, ability, or endurance. And the pain will continue, although it may improve, until then.

My husband has urged me to see the bright side of things: I’m better than I was, I can walk, and I can do some limited exercises (the elliptical and rowing). I’m four pounds away from where I was when the doctor told me to gain weight to get pregnant (body composition wise, I’m probably eight pounds of fat to lose/ five pounds of muscle to gain away from my goal). And I think I could see the bright side, I really do, if I didn’t have postpartum depression. Someone looking into my life would think this depression is selfish. I agree. We have a gorgeous new house, two precious children, a wonderful marriage, CLP has a great job and I don’t have to work, and I fit into my skinny jeans. My kids are healthy. The rest of the world should be so lucky to have everything we do.

I want to know why these things happened physically. Not “why me” in an existential, “I have cancer” kind of way. I want to know the science behind why some athletes rebound from pregnancy and can run a marathon three months after delivering twins, and why I can’t walk around our neighborhood when I was in such great shape before. I emerged from delivery seemingly unscathed, but now? I can’t even do a pull up without pain.

Why do I have postpartum depression when almost everything in my life is going the “right” way? Why can’t I shake this cloud?


Second Trimester Lower Body Workout

I can’t believe this pregnancy is just about halfway over. It’s wild to think that this time with mini Gwinn I was still working and moving from an apartment to a house. And I was showing in a different way. I mean, I’m showing now. But, in the first go around, right around 18 weeks, I had a rotund belly that was very obviously “pregnant belly”. Now I just look … fat. And it’s not for trying otherwise. I’m eating pretty well, working out a few times a week, and staying active. And with the exception of needing to wear bigger bras and slightly bigger clothes, I’m nowhere near maternity clothing. I can wear a couple pairs of my regular jeans still (I was definitely in maternity clothes all the time by this point with mini Gwinn). But 2.0 is as active as his/ her older brother was in the womb. I feel head over toe flips, wiggles, and barrel rolls.

I digress! Here’s what I’ve been doing for my lower body workout while in my second trimester.

Warm up: stationary bike at a moderate resistance, 5 minutes
Backwards static lunges on Smiths machine (bar weighs 15 lbs, I add 10 lbs to each side for a total of 35 lbs) – each leg, 3 sets of 6 per leg
Normal stance squats on Smiths machine (35 lbs total) – 3 sets of 8
Narrow stance squats on a Smiths machine (35 lbs total) – 3 sets of 6
Leg press jumps – 30 lbs, 12 jumps
Leg press varied height squats – 30 lbs, 12 at each height (start with your legs straight and do a shallow squat, then go slightly deeper, and progress all the way to the point where the weight stack you’re pressing is very close to the stack you’re not lifting- this gets really tough!)
Hip Adductions- 95 lbs, 3 sets of 8
Hip Abductions- 130 lbs, 3 sets of 8
Standing calf raises – 125 lbs, 3 sets of 10
Squats with kettle bell or free weight – 25 lbs, 3 sets of 5
OR Bosu ball squats with 10 lb. free weight – 3 sets of 5
Swinging leg hinges – 3 sets of 10 each leg
Elbow to knee wide stance push ups – 3 sets of 8 (push ups are always good!)
30 second standard plank – 2 reps
Cool down: stationary bike at moderate resistance, 10 minutes
LOTS OF STRETCHING. Ya know, cause pregnancy.

I really like the Smith machine because of the range of motion stoppers it provides, as well as the stationary bar (as in you can’t accidentally pull it off the machine frame). Walking lunges are frowned upon during pregnancy because of pulling round ligaments or pelvic muscles blah blah blah, I don’t remember the reason, but backwards static lunges on the Smiths are both challenging to your muscles without risking injury to your pregnant body. I’ve tried running a few times with lots of pain in my knees (totes bummer), and now that my feet hurt pretty regularly (and lower back), the stationary bike is my new go- to for cardio.

What are you up to, interwebs?


Knocked Up and Working Out

Guys. If you’re one of those women that can be like 38 weeks pregnant and still do pull ups, I hate you. And I’m jealous.

Today at the gym I was able to do most of my old workout for upper body. After doing some research, most experts recommend that a pregnant mama kick her weight lifting routine down to about 70% of her max ability. I’m bad at math, so I really just shoot for about 2/3 of what I was doing before. So, with farmer’s carries, I was doing 100 lbs. total. Now I’m doing 70 lbs (that one is easy, cause, ya know, simple math).

Here’s what I’ve been doing for my upper body workouts:
5 minute warm up on stationary “road bike”, stretching
Farmer’s Carries- 35 lbs. each hand
Bench Press- 60 lbs, 3 sets of 6
Leaning Lateral Raises- 15 lbs, 3 sets of 6 each side
Tricep Overhead Extensions- 25 lbs, 3 sets of 8
Tricep Kickbacks- 20 lbs, 3 sets of 6
Bent Over Rows- 30 lbs, 3 sets of 8
Pectoral Fly Machine- 90 lbs, 3 sets of 6
Rear Delt Fly Machine (same as above machine but reverse how you sit)- 75 lbs, 3 sets of 6
Preacher Curl Machine- 50 lbs, 3 sets of 6
Push Ups- 2 sets of 8 army style, 3 sets of 6 with knee to elbow push ups
Modified Plank on stability ball- 2 30 second planks (stability ball goes under your elbows)
5 minute cool down on stationary “road bike” and LOTS of stretching

(I’ve got links to pretty much every exercise listed above in  previous post, Post Baby Weight Loss Progress)

What makes me sad is that I really miss doing pull ups. I’ve tried. And I just… dangle. Even with lateral pulls, which I used to be able to do about ~175, I could only do 100 today. And even then, like four and I was done. And as I’m doing my push ups, feeling pretty good about my workout, some super shredded chick decides to do one handed hand stands next to me. I wanted to throw a medicine ball at her. Show off.

But in the midst of poopy self esteem, one of the gym regulars couldn’t believe I was as pregnant as I am. At least until I pulled my shirt taut and she saw my big ol’ belly.

Any way, I’ll put up my lower body work out in the next week or so. In the mean time, go eat some dairy for me. Or not. I’m a blogger, not a cop. But seriously, if you eat/ drink dairy products, have some in my honor. Cause I’m really cutting back (have to be off the stuff by Christmas), and I miss it like cray.


I Was RUNNIN’!

If this post title didn’t immediately make you think of this scene from Forrest Gump, you need to reevaluate your life. Also, if you don’t find this scene to be incredibly inspiring, you need to go away. 

Today, ladies and gentlemen, after nearly a solid year of not being able to run AT ALL (due to a pinched nerve from pregnancy), I ran a SEVEN MINUTE MILE. 

That’s right. I haven’t run in ten months and today I kicked it out like it was no big. Originally I told my husband it was a 7.5 minute mile, but I forgot I walked for 45 seconds as a warm up to my warm up, so really it was more of a 6.75 minute mile, but whatevs. I’m freaking stoked about this. 

There will be more things about mini Gwinn and deep thoughts by Jack Handy in the near future, but today, I’m celebrating the fact that I ran and bumped my weights. 

Have a good Friday! 


Target Thinks I’m Pregnant

Have you seen this article from Forbes.com about Target’s analytic results, based upon one’s purchases, of a calculated score of the likelihood of her pregnancy? The anecdote featured in the article even details out a true story of a dad finding out his daughter was pregnant based upon the targeted advertising the mega- store does. It’s kind of crazy, right? For the record, I’m a die- hard Targetophile. I can tell you about their “May I Help You” initiative, their rules for lines not being over two guests per line, their design for end caps and retrofitting for new features of the store (I’ve been to the Target museum in its headquarters in Minneapolis, eaten lunch in the HQ cafeteria [it’s catered, folks!], and know the inside scoops on their big meetings that have Fergie and Faith Hill). The fact that the store gathers and analyzes this kind of data (and to this level of personal privacy invasion) should freak me out, especially since I hate the idea of “big brother” watching what I already do, but honestly, I think it’s kind of cool in a “that’s really, really crazy and creepy, but thanks for taking interest in me” kind of way.

Any way. So, Target thinks I’m pregnant. I’ve even gotten emails with VERY specific advertising, (no joke): for athletic second time moms, how to handle the second round with an active toddler”. So, not only does the big- box store know I’m athletic (well, that’s a loose term, but “desperately pursuing athleticism” doesn’t have as much of an appeal), but it knows the age of my child (which is fair, I did register for my baby showers there).

Joke’s on Target, I’m not pregnant.

I have been toeing the line on looking at maternity clothes (only if they’re at their cheapest clearance price), etc etc, but I haven’t taken the plunge for a 2.0. Captain Laser Pants is ready, and I’m more in the category of “HOLY CRAP JUST LET ME LOSE FIVE MORE POUNDS AND WEAR MY CLOTHES FOR A WHILE”. To his credit, he’s not forcing me to make him a baby this week or anything, but he is letting me know that this is the year for another kiddo. My reasoning behind not wanting another one is 100% selfish. The first pregnancy was so, SO bad (partial placenta previa, kidney stones, preeclampsia symptoms, bed rest, 55 FREAKING POUNDS gained, pinched pubic bone nerve) and honestly, I’m pretty fond of my abdominal muscles. It’s nice to feel pretty, especially now that Spring is here and I can wear my favorite clothes again, and the last thing I ever felt while pregnant was pretty/ attractive. To add to it all, mini Gwinn is SO MUCH FUN right now. I don’t want to miss a moment with him. He says things like “aceful” (graceful) and “fabuwous” (fabulous), and “Where’s Daddy?”, “You do this. I do this,” (when I’m reading to him), he gives kisses and leans in for them, and he’s just so darn funny. But CLP doesn’t want him to grow up alone. And, because my husband was an only child and he truly wants another baby, I feel like it’s my responsibility as his wife to give him his heart’s desire. He wants another baby more than I don’t want another one. And it’s not even the additional baby I don’t want. It’s the pregnancy. I will happily take a newborn home. I just don’t want to do the baking.

How have you moms of many dealt with the knowledge of a potentially impending baby? Please assist in talking me out of my selfishness.


My Mom’s Gonna Hate This One (Or: Moderately Revealing Post- Baby Weight Loss Progress)

Ok gang. I’ve been off the grid (again) due to a really busy month, a cold, and a certain little person growing five teeth (including two molars) at once.

I’ve been semi- obsessed with weight lifting lately. Until I really started digging around, it felt like my options for a weight lifting routine were really lame (like Prevention Fitness magazine “lift these two 3 lb. weights for sculpted arms in a week!”) or steroid- using dudes looking to max their pump. Either one extreme or the other can work for some, but not for me. So I talked to some trainers, looked around the intwebs, and decided what I was doing was working, I just needed to do more. So, here’s what I’ve been doing at the gym lately and here are some progress pictures.

Warm Up: 1 minute walking on incline on treadmill, 4-5 minutes running an 8.22 minute mile OR walking on the stair mill for 4-5 minutes at ~80-100 stairs a minute
Pull Ups (4 sets of 4)
Farmer’s Carries (45- 50 lbs. each hand)
Standing Weighted Penguin Taps (45-50 lbs each hand, 2 sets of 20)
Leaning Lateral Raises ( 15-20 lbs, 4 sets of 6)
Bench Press (so far I’m up to 20 lbs. plus the additional 40 of the bar [I’m new to bench press!], 3 sets of 8)
Running on treadmill for 1.5 minutes at 10.00 minute mile
Balance Squats on Bosu Ball (3 sets of 10 with 15 lb. free weight)
Crunch Machine (45 kg, 3 sets of 10)
Suspended High Knees (holding yourself up on dips bars and bringing your knees to your chest alternately, 4 sets of 20)
Running on treadmill for 1.5 minutes at 8.22 minute mile
Leg Lifts (leaning on giant workout ball, each side, 2 sets of 20)
Some Move with the Stability Ball Between Your Ankles/ Leg Raises (lay flat on your back, raise the ball up and down 10 times, rest, do it again. It’s really, really hard)
Basket Twists with 25. lb free weight (2 sets 20)
Push Ups/ Modified Push Ups/ Army Style Push Ups (24 total, varying positions) – no girly push ups!
Cool down: Walking 3 minutes on treadmill, stretching

I have to admit that my thighs are still my problem area, mostly due to a really unpleasant pinched nerve issue from pregnancy that keeps me from running races and doing much inner thigh work. If you have advice on this, bring it! I need help in that area big time.

5 weeks post- delivery

5 weeks post- delivery

5 months post- delivery

5 months post- delivery

10 months post- delivery

10 months post- delivery

16 months post- delivery

16 months post- delivery

In other news, what the heck, Spring? What happened to 72 degrees and sunny?

Also, this guy:

He models for Janie and Jack. Not really.

He models for Janie and Jack. Not really.

My sister’s mother in law is an awesome photographer, and she captured a rare moment of mini Gwinn being still and pensive.

So, also in other news, six of my girlfriends are currently pregnant. Dare I say I’m feeling a twinge (TINY) of jealousy while still being excited for them?

Do you have workouts you love? Are you as bummed about Spring being bi-polar as I am?


Ponderings, Short Post

Hey interwebs! How’s your President’s Day? Captain Laser Pants and I took mini Gwinn to the gym for some Team Gwinn family time (aka lifting weights together) to celebrate.
Yesterday, in true suburbanite fashion, we went to Old Navy to acquire some jeans for us. After trying on several pairs, I discovered that I can’t wear their jeans without having “mom butt”. God bless ya’ll to the ones that can wear jeans from there (they’re so wonderfully priced!), but I was defeated. CLP found some that he likes, and I picked up a mint- colored 3/4 length sleeve henley for $7. Woohoo! So far, the only jeans I’ve ever fallen in love with are Dish jeans. I’m the opposite of brand-conscious, but when I tried these on at a super hip boutique in Atlanta called Psycho Sisters, I felt like the designers used my body as a template. They’re PERFECT jeans, but run around $100 a pop in regular stores. I scored my fav pair for $13 at Psycho Sisters, but am now in need of a new pair (a girl can’t just have one pair of jeans!). Ah well, c’est la vie, non?
All this thinking about jeans (and clothes) has got my wheels a turnin’. CLP wants to make a mini Gwinn 2.0 in the next 6-10 months, and I’ve got to give it to you straight, hombres: I don’t want to be pregnant again ever. While at the gym, I told CLP that I finally felt confident in how I looked (mostly, but of course we’re not delving into that between reps). The last thing I want to do is gain 55 pounds again and work twice as hard to shed it. Looking at maternity clothes makes me die a little inside. I don’t want to wear stretch pants out of necessity, I don’t want circus tents to house my gargantu-belly. I want to look like Sarah Connor.
For my mamas out there: did you gain more weight with #2, or #1? Did you work out during pregnancy?
For my fashion-frugalistas out there: where do you buy great jeans?


BEST WEEK EVARRRRRR

GUYS. This week is freaking awesome, and it’s Tuesday. I would let you guess, but I’m fresh from a work out and amped up on a protein shake (and a mini kit kat), so I’m just going to tell you.

1. Today my brother and his beautiful wife are welcoming their second baby girl into the world. If you don’t like kids, please stop reading my blog. Kids are awesome, and I’m pretty excited that we’re adding grandchild #12 to the ranks.
2. Valentine’s Day is this week. I could care less about the commercialized holiday itself, but I am fond of pretty flowers and fancy chocolates and telling the world how much I love my husband. It’s also a fun day to give little homemade Valentines and gifts to friends and loved ones.
3.Mini Gwinn is full on walking, talking, and growing more adorable every day. Proof:

Driving daddy's Jeep

Driving daddy’s Jeep

No joke, he LIKES wearing his sunglasses. And driving Captain Laser Pants’ Wrangler. And he doesn’t have any problem shifting the gears (well, he can’t reach the clutch, but don’t tell HIM that). Even when he’s making this face (because I make him climb on the couch without my assistance and he yells at me):

"Help me up, vile woman!"

“Help me up, vile woman!”

He’s still adorable. And sometimes he’s placid and content, like when we’re driving around in my awesome car:

IMG_20130211_152950

Ignoring the fact that “American Tail” is on for his viewing pleasure.

Wait, what?!
4. Captain Laser Pants FIXED MY FREAKING JEEP! That’s right, interwebs, MY HUSBAND THE IT SOFTWARE DEVELOPER REPLACED A REDONK COMPLICATED ENGINE IN MY CAR. He, with muscle and brawn and steel and brains, replaced my engine and a hundred other parts (like the water pump, the intake manifold, the sensors) and brought my beautiful Grand Cherokee back to liiiiiiiiiiiife. Who has six thumbs and is super stoked about this? Team freaking Gwinn, that’s who.

We are planning a baby Valentine’s Party. Because there isn’t anything cuter than that. What are you doing for Hallmark Day, interwebs?


Get Skinny Workouts Ad Nauseum

Hey! Happy late Christmas, Hanukkah, New Year’s, etc! I have been super out of the loop lately. There have been so many ideas on my mind, but finding the time to write seems increasingly impossible with mini Gwinn wandering everywhere and getting into everything. Seriously. This morning he was slamming a cabinet door into the oven just because he could. It kind of happened overnight, but now I have a wild child toddler, and I’m a busy B (yes, “B”, not “bee”.).

I digress. This topic has been weighing on my mind for weeks, literally. It has bugged me so much that I finally locked mini Gwinn in our computer room with my coffee so I could sit down and knock this one out before I adventure out to the gym. Get ready, it’s not gonna be pretty, but let’s hope I get the message across.

If you’ve ever walked by a magazine rack at the grocery store or looked at Pinterest for more than thirty seconds, you’ve seen those absurd “do this lame workout for seven days and watch the pounds drop!” claims, all accompanied by an image of a ridiculously toned/ skinny chick in a bikini or less. To anyone who will be duped by this, please read these words carefully: that chick did not do this lame seven day workout to look like that. No one did this lame seven day workout and immediately looked amazing. Please, put down the Prevention magazine, stop pinning those “inspiring workouts and words” to your fitness board, and take a few steps back from this entire concept of “get fit quick”. Just like getting fat doesn’t happen over the course of a week, getting fit doesn’t happen in 168 hours.As harsh as it may sound, dough doesn’t transform to granite over the course of a week, or sometimes even eight weeks. It takes a lot of time and a lot (I mean A LOT) of sweat to melt fat and gain visible muscle tone. While a week’s worth of working out will make you feel better, give you more energy, increase your appetite (that is a good thing!) and help you sleep better, it won’t magically give you a bikini body for next week’s vaycay. Your best you comes from dedication to improving your health, not attempting to mimic a rail thin model’s body or society’s idea of “beautiful” (unless you happen to fall into that naturally, and if you do, yay for you!) .

In that same line of thought, I have to admit that I was under the impression that “diets” had fallen out of favor with the gen pub. I could not have been more wrong. Seriously, my reaction to seeing “follow such and such celebrity’s three day smoothie diet to fit into your skinny jeans”pins/ magazines was, “HOLY CRAP DO PEOPLE BELIEVE THIS STUFF?!” If all someone consumes is fruit smoothies for a weekend, s/he may fit into skinny jeans, but s/he will put those on to run to the nearest McDonald’s to indulge in a Big Mac.  Healthy consumption of lean proteins, veggies and lots of water as a way of life, not a temporary starvation diet, will be a better fuel for working out/ health improvement. It makes me sad when I see women who are desperate to feel better grasping at hollow ideas for health.

I’ve heard of many women starving themselves and then running on the treadmill for forty five minutes. If anything, this teaches your body to store up any calories consumed because it thinks it will never be fed AND has to endure major cardio. That’s pretty much the opposite of what any (good) personal trainer would tell someone.

My advice: 1. Learn your body fat percentage, not your body mass index (BMI). Your BMI doesn’t tell much at all about your health. By that same token, your weight doesn’t tell you much about your health. How much fat you’re carrying around? That’s WAY more telling. Gyms will measure your body fat percentage for free. Check out what the numbers mean at Health Check Systems.
2. Eat. A lot. a 130 lb. woman looking to lose fat and maintain/ gain muscle tone should consume at least 50 grams of protein a day. I say “at least” because dietary professionals will suggest as low as 45 grams a day and as high as a 1 to 1 ratio of pounds of weight to grams of protein. That seems impossible to most women, especially given the fact that the average woman consumes around 20 grams a day. Protein will keep you fuller for longer than simple carbohydrates and give you the energy you need to build muscle/ lose fat. Vegetables and chicken, vegetables and fish, whatever your poison for meat- this combo keeps you full. Avoid simple carbohydrates like the devil (this includes: bread, cereal, rice, cupcakes, cake, cookies [my weaknesses], etc). If you just can’t live without grains, try quinoa and oatmeal, both complex carbohydrates that take longer for your body to break down and keep you full longer. Kelly the Kitchen Kop gives insight with an interview from Dr. Davis on the dangers of modern wheat and other genetically modified grains. I’m not pushing “anti-carbohydrates”, veggies have carbs too (say what?), I’m pushing “anti-genetically modified grains” here.
3. Don’t limit yourself to cardio. Weight lifting and body weight/ resistance exercises are going to help you burn fat more quickly and efficiently than just cardio (unless you are morbidly obese). Another myth to these crappy “get skinny quickly” workouts is that you can target weight loss to fat in certain areas of your body, like “7 Days to Lean Arms!”.  If that were the case, all my body fat would be in my boobs and my thighs would look like pillars of marble wrapped in skin. While you CAN target muscles during workouts, you can’t target fat, which is why mixing up a workout is paramount to actual fat loss/ muscle gain. The best fat burning technique I’ve tried- interval training. I’ve pushed this on other blog posts in the past, and I’m pushing it again. My current fave? Turbulence Training, as seen on the Greatist.

I suppose what I’m preaching here is the opposite of what many women do, which is “starve and go easy at the gym”. I say, spoil yourself by eating a ton of yummy, healthy food, and abuse your body like crazy at the gym. Go at it until your clothes are soaked and you can barely walk out the doors. These three day diets and seven day fitness routines aren’t going to cut it; quick fixes NEVER do. Dedication to fitness and a true lifestyle change in how one approaches food will result in a total health and body transformation. It’s pretty obvious I’m no personal trainer or health expert, but I am passionate about my personal health. This makes me seem like a self indulgent psycho to some, but my health matters for the sake of my family (and my sanity). If you’re anything like me, when you feel better, everything seems better, more accomplish-able, less insurmountable. Plus, I’m a lot less likely to Hulk out on someone when I’ve burned all my excess energy (read: rage) at the gym. It boils down to the fact that I just want people I care about to be healthy and happy.

So, in the coming weeks, or whenever I find time to sit down and write a bit, I’m going to start working on the reverse side of “Being Kind is Hard”. Every post for the next several weeks will include a glowing review of someone I love in my life. It will serve as a very public way (with his/ her consent) to display my appreciation, and hopefully spur kindness in myself and others.

❤ to you!


Steppin’ Up on Workin’ Out

Lately, with the past few weeks being especially erratic, going to the gym has been really (REALLY) difficult. As a result, I’ve noticed in the mirror that I look a little… mushy. My abs are no longer as defined as they were, and my muffin tops look like they’re freshly baked. When I was getting to the gym regularly, my focus was usually on one or two major muscle groups a day, which put me at the gym right around 30-40 minutes. That worked well for me, when I was going 5-6 times a week. With the crazy car situation, starting a new (wonderful) job and squeezing in training during the past week, going to a wedding (so much fun- congrats, you two!) which somehow put Captain Laser Pants and I out of commission from exhaustion for a few days, and our little guy starting to cruise around the house (aka using furniture to walk), life has been a little hectic.

I needed to step up my game for riz at the gym. With lots of new tunes (mostly seriously hardcore stuff that makes me strut around like a tough girl) and some new exercises, I was ready to spend over an hour at the gym every day I go. So far so good, even mini- Gwinn is doing really well at the gym nursery (of course they love him there, he’s darling). I’ve been getting there 3-4 times a week for the past two weeks and I’m already seeing a difference. Below is what I did today, be prepared to be OMAZED. That’s right, o-mazed. I should say that since I’m experiencing some pretty annoying pubic bone pain (pretty sure I have a pinched nerve, awesome) and both my knees are prone to giving out, I modified my routine A LOT. Like, no more running (sad face), easy on the leg press machine, and easy on the squats. Ch-ch-ch-check it out.

Warm up: 4-5 minutes on bike at a mid-range resistance

Tricep extensions 20 lbs x 10 reps
Tricep kickbacks 15 lbs x 10 reps
Bent over rows 20 lbs x 10 reps
Repeat above 3 times
Standing side ab crunch 25 lbs x 10 reps, each side, 2 sets total
Every other day: bench press ~40 lbs x 10 reps, 3 sets

Calf raises 120 lbs x 12 reps, 3 sets
Leg extensions for quads 70 lbs x 10 reps, 3 sets (gotta go easy on my knees!)
Leg extension for glutes/ back of thighs 70 lbs x 10 reps, 3 sets

Pull Ups – 30 total with ~60 lbs. assistance

Hip Abduction machine (inner thigh) 90 lbs x 10 reps, 3 sets
Hip Abduction machine (outer thigh) 70 lbs x 10 reps, 3 sets
Lat Pull machine 90 lbs x 10 reps, 3 sets
Chest Press machine 75 lbs x 10 reps, 3 sets
Every other day: Leg press machine 150 lbs x 8 reps, 2 sets

Wall bridges x 10 reps, 2 sets each side
Side crunch/ toe touches  x 10 reps, 2 each side
Weighted crunches, side to side and middle 12 lbs x 18 reps
Army style push ups x 5 reps, 3-4 sets
Side leg raises (for inner thigh) 12 lbs x 15 reps, 4 sets each side
Every other day: plank, 20 seconds, 3 total (I freaking hate planks)

Cool down- walking on treadmill 3 minutes, lots of stretching after

It’s intense, but seriously, two weeks ago I could only do five Army- style push- ups. Now I can do 20.

In other news, here’s a picture of Captain Laser Pants and myself at the wedding:

We didn’t mean to match, we just both like blue.

Mini- Gwinn is in the Gerber Baby Photo Contest on facebook. You can vote for him, his ID# is 317.

 

Our little guy likes blue, too.

And, last but not least, I finally have new glasses. Which are also blue.

“I’m blue, da ba di ba di da…”