Day 25 BR bootcamp

10/20--10x JR

5x5 back squat #55 (stuck here!)

Time: 4:55

Day24

20/40--12x

Plank shoulder taps #17.5s- 16/15/14

Bb sumo dL #55- 14/12/12

Ugh OH Sumo side to side crunch #22- 9/9/8

1 leg stand ups #12- 10/9/8

Time: 21:52

Day 22 & 23 BR bootcamp

Day22

A R D

^bad sleep last night. Toooo tired...

===========

JR 10/20--20x

5x5 back squat #55

Time: 4:21

Day 23

20/40--12x

Dynamic squat#12- 22/17/17

Full burpee- 6/6/5

Row lvl 7

Mtn climbers- 50/50/47

Total time: 21:21

Day 21 BR Bootcamp Flow

Back to clean eating. Bulletproof coffee for breakfast, meat/veg/fat/starch for lunch, protein shake or bar/veg/fruit for snack, meat/veg/starch for dinner. We'll chill on the wine for awhile too. I'd like to see more progress on dec7th when I weigh in (and start my new prog) again!

Day21

Did THIS 20min power yoga instead....

^Challenging but not like Sean's power yoga for athletes.

Day 19 &20 BR Boot camp

Day19

Active rest day

============

After a couple of days of gross eating (bad but not nearly as bad as previous years in my life -- w00t w00t I think I'm improving in my old age!) it's time to straighten out again...tomorrow.

JR 5 min (10/20 -- 10x)

5x5 inv rows (c2b) #12
5x5 plank row #25s
time: 5:53

Day20

20/40--12x

Burpees (knee mod)

Fig 8 row abs #12

Plank jax

Explosive step ups

total time: 20:53

Day 17 & 18 BR Bootcamp

Day 17

Active rest day! 

-------------

I know I was in the fence the other day but today I feel a little excited to start a more traditional bodybuilding routine now. I'll keep the circuit style but follow Jamie's Show Me The Weigh program. I may make modifications but having previewed the first two weeks, it looks fine as is. Circuits even! She always adds a post workout shake that's about 200 cal (banana, 1/4c whey, cashew milk) for extra muscle buildingness but I'm not sure if I need to do this. I feel like I'm already eating soooooo much for nursing. I guess I'll gauge it by how hungry I am.

JR 5 min (10/20 -- 10x)

5x5 back squat #55
time: 4:23

Day18

20/40--12x

Bent 90* rows #15s- 23/19/16

regular push ups- 9/8/8

Seated rev fly #12s- 19/20/19

Curl/press/tri ext #12s- 5/6/5

total time: 21:23

Day 16 BR Bootcamp

Shall I drop one of three serving of starches? I think I shall! I'll also tighten up the list to: rice, oatmeal, beans, potatoes and yams. I'll do them meals 2 & 4.

5min jR (10/20--10x)

5x5 band pullups (2band/3+leg)
5x5 scap retractions #15 (weight belt)
time: 5:40

Day 16

20/40--12x

Ugi Box (3r) sit squat jump #10- 15/14/14

Elbow plank hold

SB Step up L #42- 8L/8R/8alt

Side to side heel tap abs-40/38/42

total time: 22:40

Day 13 & 14 BR Bootcamp flow

I am SOOOOO going to cry (and then eat ALL the cookies) if I haven't made any progress at my 'weigh in' on Monday. Please, please, please...of course now that I have the exercise part down it's the food part that's going to really matter. I've been doing OK with that. I'd say I've been 80/20 with a refeed meal 1x week. As I've said before, it's tricky with breastfeeding. Gotta get enough but not too much...progress is so slow...body composition stays weird until I'm done producing milk. I do feel smaller and some of my pants don't fit so I'm clinging to that as a GOOD sign and trying to stay positive. On that note I'm going to try harder to avoid processed carbs. Here are my options: tato, yam, rice, beans...including one with each of the last three meals of my day. Boy I can't wait until 6 months when I can tighten up the diet more!

Day 13

I did 20min power yoga instead....

======
Day 14:
active rest day (1.5mi dog walk w/ baby carry 10#)

Day 11 & 12 BR Bootcamp

Totally kicked my lame cardio ass.

JR 10/20--10x

5x5 inv row #12 (c2b)

5x5 hanging scap retraction #12(^up it!)

Time: 4:19

Day11

20/40--10x

Bar lateral hop overs- 43/38

Mountain climbers (controlled) - 47/49

JR scissor jax

dB Wood chop L (r next rnd) #15 - 13L/13R

OH jump lunge/chop #15- 10/10

Total time: 19:19

======

DAY 12: (Fri)
Active rest day

Day 15/Week 3 BR Bootcamp & body stats/fotos

2 week progress measurements:
Hip-39.5"
Belly button- 38"
Waist-31"

Down 1/2 inch everywhere!!!! Yaaaaaay!!!! Hope to some day wear real pants again!

10/20 -- 10x JR

5x5 back squat #55

Time: 4:38

Day 15

20/40--12x

Jump lunges- 29/19/19

Burpees (knee mod)- 7/7/6

Dynamic squats #12- 21/15/15

Row lvl6

total time: 19:38

I've really been debating on what my next program should be. I'm tempted to move right into ZGym because I LOVE IT. However, I do need major muscle building at this time and can always do zgym later in which case Jamie Eason's Show Me The Weigh program would be best. But wait! Can I even add muscle while nursing?!??! Or should I create my own 4 day compound split + 2 hiit cardios? Then again I'm not the average joe and I do still have quite a bit of muscle. Rarrg...I've got two more weeks to think about it. I want to lose the fat so badly!!! However it's more Worth it in the long run to build muscle. I'll be able to drop fat faster and stay leaner even when over eating/drinking on vacation and stuff!!

Day 10 BR Bootcamp

5min tabata JR (10/20--10x)

5x5 bk squat #55 (stay!)

Time: 4:55

Day 10

20/40-10x

Bent dbl Db row 20s- 25/23

pu/PPP tow touch- 6/5

Lateral raises #10s- 17/16

Hammer curls #20s- 13/11

Chair tri dips-24/22

Total time: 19:55

Day 9 BR Bootcamp

5min tabata JR (10/20--10x)

^^still wearing surgical binder for this and all jumping ex

5x5 band pull-ups (b&r&ft asstd)

5x5 hanging scap retractions #12

Time: 4:55

Day 9

20/40--10x

Clamshell thighs R then L next rnd (green band) - 20L/20R

Til tok abs (straight leg) - 11/12

SB Alt lunge backs (k2g) #30 - 15/15

90* dbl foot taps 1st r/leglifts 2nd r - 17/14

Glute bridge w/ alt leg lifts - 17/18

Total: 19:55

Day 6&7 BR Beginner Bootcamp Flow

Click Day6 for the Bodyrock flow or the other link for a little bit of a longer power yoga session.

Day6

Did this 20min power yoga instead.
^^omg. killer. (the best kind of yoga!)

---------

Day 7

Active rest day

Day 8/week 2 BR bootcamp

Click day 8 for workout video!

5min tabata JR (10/20--10x)

5x5 back squat #55 (stay)

Time: 2:54

****************hungry baby interlude >:(

Day 8

20/40--10x

Modified knee burpees - 7/7

Squat front kick #45- 11/11

JR jax

TGU #18 (alt) - 3/3

Butt kicks JR

Total: 17:54

Day 5 BR beginner bootcamp

Click Day 5 to see the workout video! Again, I have modified the exercises to my liking/ability.

Part 1:

5min tabata JR (10/20--10x)

Part 2:

5x5 wod band pull-ups (black & red)

5x5 hanging scap retraction

Time: 4:43

Part 3:

Day5 20/40--10x

Dynamic squats - 26/22

Alternating *BB squat/front kicks #45- 10/10

WV Side to side squats #12- 13/12

Plank knee to elbow (opposite) - 18/19

Row lvl 6 

Total: 19:43

Day 3&4 BR Beginner Bootcamp

Wed:

Day3-Active rest day (instead of Saturday)

**It was almost too painful to take this but I was tired from getting up with baby G and sore from the last two days...minor discomfort at the right end of my incision. Doc assures me this is normal.

----

Some inspiration. For me that is. Granted I've got at leeeeeast 15-20 more pounds than her to lose but whatever. I knew I should have tried to slow down the weight gain while I was pregnant but I decided to take the last chance left in my life to eat whatever I wanted. Before I knew I had that baby...and I was already at the same weight I had Jaxen at. I think my body just hates going beyond that. Good thing we're not having anymore babies. In fact, that last experience pretty much scarred me abstinent.

Click Day 4 to get the workout video!

Part 1:

5min tabata JR (10/20--10x)

Part 2:

5x5 bb bk squat #50

Time: 2:43

Part 3:

Day4 20/40--10x

Bent Db row #17.5s - 26/24

Push ups - 10/8 (full!)

Db oh shoulder press #15s - 11/10

Db bi curl #17.5s  - 13/11

Db Oh tri ext #20 - 19/16

Total: 17:43

Day 2 Bodyrock beginner Bootcamp

Very little soreness in my legs only. Commence workout!

I did modify some of the bodyrock workout in part 3 today. Click 20/40 for the workout video and always ask me if you feel like you need clarification on my modifications!

Part 1:

5min tabata JR (10/20--10x)

Part 2:

5x5 #12weight vest inverted rows

&

5x5 hanging scap retractions (use vest next time)

Time: 3:54

Part 3:

Day 2: 20/40 -- 10x

(No weight vest)

Elevated glute bridge - 19/19

plank hold

Med Ball Air squats (2risers) #10 - 15/15

side elbow plank L then R next round

Side to side lunge jumps - 28/26

Total time: 18:54

LAST WORKOUT WK 8 PP!! Z's WO #45

Screw it. I'm bored of those core circuits. Time to step it up.

Z's 5 Minute WO #45
20/40--12x (o= 1min each ex)

1. Scissors (x5) to Knee Hug (1) - 6/7
2. Plank Knee Tucks (forward, side) to Push-up alt. - 6/6 (full!)
3. Side Plank Leg Lift – Left - 18/22
4. Side Plank Leg Lift – Right - 19/20
5. Sit up/Twist L/Sit up/Twist R - 12/11
6. *Ball stirs 10each direction alt - 2.5/2.5

THEN:

4rft:

Rev fly #12s - 12x

Bb u row #40 - 12x

Time: 5:03

Total: 17:03

Ok...there. Done. NOW ON TO THE BODYROCK.TV BOOTCAMP CHALLENGE!!!!!!!

Wk8 PP - Jamie Eason's PP core circuit 3

For exercise photos and program details click here!

Nov4 measurements:

Hip40"

Waist 31.5"

Belly button 38.5"

150lbs

Schedule:

M - core circuit/bonus 4rft leg

T- walk 1.5mi (carry from now on!)

W - core circuit/bonus 4rft back

R- walk

F - core circuit/bonus 4rft legs

St- walk

Sn  - core circuit by Z/bonus 4rft back/walk

3rft:

Ball crunches - 20x

Ab roll outs (d1-ball/d2. ) - 10x

Ball v h2f pass - 10x

Ball 90* toe reaches - 20x

Ball stirs - 10x each direction

Db ball back ext #10 - 10x

Time: m-14:28/**w-12:56/f-11:20

---THEN---

BONUS 4rft:

Pistol L - 6x

Pistol R - 6x

Kb wide squat #40 - 12x

Time: 7:36

Total: 22:04

=================

4rft:

Dbl 90* row #15s - 12x

Asst'd pullups - 12x

Time: 6:02

Total: 18:58

**Post WO note: suuuuuuper sore from Monday's workout so I changed it up for today. I did one round of the core circuit, 5min -10/10 superman holds, then another round of core. 

=================

4rft legs

Smith upside down leg press #50-12x

Kb curtsey lunge #26 - 12x each

Time: 8:20

Total: 19:40

DONE WITH JAMIE'S CORE CIRCUITS. I quit a day early but tomorrow I'll do a couple circuits by Zuzka Light. Thank the fork. The ones above became boring (but necessary?) I do feel like it actually helped shrink my waist maybe not by fat loss (I was dumb and didn't take before pix or measurements) but by strengthening my core "girdle" and it's ability to hold everything in place better.

Instead of moving on to Jamie's Post Pregnancy Trainer...I'm going to shake things up a bit with Bodyrock.tv's 30 day beginner bootcamp program. I'm hoping it will help me cut fat a bit before getting into Jamie's muscle building Show Me The Weigh program. 

Day 1/week 1 Bodyrock.tv Beginner Bootcamp & progress pix!

I am officially 9 weeks post partum/c-section/hospital nightmare! Feeling good so I'm going to step it up a couple notches. I only have like 10 3/4 months to get back in shape for my baby brother's wedding! 

Here's me 9/15/15:

o.m.g.
Did they even take that baby out? Jeez...

And today (10/9/15): 

Yuck.

http://fitwithk8.blogspot.com/2015/11/november-nutrition-note.html

After an almost 3 month absence, I thought I'd start out easier, tear down a little and see what's left of me after such a hiatus then get into Jamie Eason's show me the weigh program to build it back up again from December-March. Might as well take advantage of not having to wear a bathing suit and eating extra calories for nursing! 

P.S. - I changed up this first workout a lot. I've been really, really, really excited about starting back up again and I found her workout to be totally mundane. The rest of the workouts to come will remain the mostly the same except for occasionally trading one version of an exercise for a harder one or taking it up a notch with the addition of some dumb bells. Click "part 3" for the workout video!

I will still be walking the dog 1.5mi (carrying Gavin) 4x a week too.

THE WORKOUT:

Part 1:

5min tabata JR (10/20--10x)

(^^^with surgical binder on)

Part 2:

5x5 back squat #45
time: 3:15 (up weight next time!)

Part 3:

Day 1

20rest/40work -- 10x

(No weight vest today.)

Hi knee JR

Step up L - 14/14

Step up R - 15/15

dB cross punches #5s - 50/50

Row lvl 6

Total time: 18:15

Amazing!!!! I feel great and the surgical under totally helped my incision from getting sore during all the jump roping. Hope everyone else following this Program managed to complete day 1!

Wk 7 PP -- Jamie Eason's PP Core Circuit Week 2

Follow along here!

In case you have looked at Jamie's program, you'll notice I have modified it. 2016 is the year of legs and back so I'm going to be having a strong focus on those while all other muscle groups are worked by proxy or at random elsewhere in the workout.

Schedule:

M - core circuit/bonus 4tft legs

T - 1.5 mile walk (stroller still)

W - core circuitit/bonus 4rft back

R - walk (stroller still)

F - core circuitit/bonus 4rft legs

St - walk (8.5lb carry!)***

Sn  - core circuitit/bonus 4rft back/walk (carry)

2rft:

Plank super girls #3s d1/#4s - 10x

Plank hip dip - 20x each

(^^^mod d1,d2 1/2 mod, d3-4 full)

Plank same side toe tap - 20x

(^^^stupid)

Side plank hip dip - 10x each

90* reverse crunch - 20x

Time: d1-8:58/d2-8:39/8:42/7:32

---
FINISH WITH:

10/10 -- (12x 4min d1)/15x (5min d2-4)

Superman holds 

THEN Add RFT:

Monday 4rft:

Split squats R #12s - 10x

L - 10x
kB f squat #18 - 10x

Time: 6:26

Total WO time: 19:24

Post workout note: plank hip dips killed incision!!! Modified with side kneecap tap. Hoping by weeks end to have these down PAT! Felt it a little in the split squat too but not enough to detour me. I also did a bounce test to see if that still bothers me and it does but it's mild. I'll try again at the end of the week to reassess bodyrock boot camp readiness.

===================

Wed 4rft:

Bb ov row #40 -10x

Lat pull down c2b #96 - 10x

Time: 4:33

Total WO time:18:12

====================

Fri 3rft:

Sb squat #30 - 10x

Sb Walking lunge - 10x each

Time: 7:10

Total WO time: 20:52

Post WO note: still soreness around incision in hours and day later. Dr. Assured me this would be the norm until the tissue got used to doing work again. I don't love most of these core exercises...I want to blame them and give myself a reason to quit the program early and start something else but I only have one more day of them so I'll tough it out.

=====================

Sunday 4rft:

Asst'd chins - 10x

Kb row L #26- 10x 

Row R - 10x

Time: 5:58

Total WO time: 18:30

Post work out note: bounce test results are in! Yes it is still uncomfortable but only because the fat is bouncing, not because the incision hurts. I'm going to try adding a tabata jump rope session in before each workout next week!

November Nutrition Note!

  I've been waffling again with my dietary approach this past month when it's been even more important to nail something down due to my inability to workout hard. So frustrating. This happened with Jaxen and actually caused me to gain weight before losing any. So far, the scale has been decreasing little by little although I don't have a weigh in for today due to Halloween candy intake and other bad eating earlier this week. For the month of November and beyond (if it pays off next weigh in) I'm going to get back to a mix of clean eating, IF and the meal plan that goes with these core circuits. The only caveat is free Thanksgiving and Xmas days.

  If I look to Jamie's menu, which I can't follow 100% due to the dairy content (not to mention 1500 calories is NOT enough for me and my milk supply--I'm thinking 1779-1800ish.) 

     -Meals 1-3-5 all include some sort of carb, mainly resistant starches. 

     -She uses whey protein twice a day and meat/eggs the other three.
Easy.

Now...

Resistant starches are as follows:

-Cooked and cooled brown rice (1 serv = 1/2c cooked)

-Potato (1 whole)

-Sweet potato (1 whole)

-Beans (1/2c)

-Oats (1/2c)
-Ezekiel bread (1 slice - not the best choice but acceptable)

^^^This is where I really need to follow suit. Nutrition while breast feeding is tricky...at least THEY make it out to be but I worked SO hard for two weeks to get any milk to come in (and then another two to increase it to fit Gavin's needs) so I'm not about to mess around with it. Not until 6 months when I know he has other things to eat and isn't relying on just me. Then I'll get back to intermittent fasting which was getting me killer results at the beginning of this year/end of last (see Puerto Rico photos...) before mr Gavin decided to implant himself. 

Sooooooo....here's what it looks like:

Meal 1 - bullet proof protein coffee

Meal2 - meat, veg, starch, fat

Meal3 - protein bar, fruit, starch 

Meal4 - meat, veg, starch