Wednesday, August 22, 2012

Body After Babies!

Ok, the only reason I would ever post something on my blog about fitness is because I have been asked many many times how I lost my baby weight! I'm no expert in the fitness world nor do I pretend to be, but I have learned many things along the way that has ultimately helped me on my weight loss journey.



The first thing I did after my twins, was simply STOP eating all the crap I allowed myself to eat while pregnant, and started eating CLEAN! A lot of people ask what eating clean means and it's as simple as this- stay away from processed foods and sugar! Cook your meals at home so you know exactly what your getting! Stick to lean ground turkey, chicken, fish, eggs, veggies, brown rice etc. Also, you'll want to make sure you're eating every 2 1/2 to 3 hours and getting plenty of water! Don't starve yourself!!

I wasn't able to workout at all after my twins were born until I was 6 weeks postpartum because of my C-section. I was discouraged because I wanted my body back immediatly! (I'm sure any woman out there who has been pregnant knows the feeling!) But what I didn't know was that the DIET was really where you see results! While working out has a major part its not the only part! The secret to a fit body is 70% diet and 30% working out!

Once I started working out, I learned something else extremely beneficial! I used to only run on the tredmill when I went to the gym in fear I would bulk up like a man if I went near the weights! THIS IS SO FALSE!! Unless you're doing steriods, you will burn fat and get good lean muscle that will only make you have a rockin body! So if I can get anyone who reads this to take one thing away it would be to trust me on this subject! Lifting weights is so good for your body and will get you the results you are looking for!

Everyone has people who inspire them and I wanted to share with you women who have inspired me!




Michelle is a mommy of a 1 year old, but in this photo she is only 8 months postpartum! She is obvious proof that you CAN lose the baby weight! Anyone can if they are dedicated!


Ingrid is my trainer and has twin little boys that were born 7 days after my little ones! In the bottom picture,she is only 4 months postpartum and look at her!! http://www.facebook.com/ingridromero1985

It can be done! It IS realistic if you just stick to it! Both these women have jobs, are full time moms and still make time for themselves! Don't ever feel guilty for taking time out of the day for you! Your husband and children will thank you in the long run because you being healthy and happy will only make your home a happier place! Anyone ever hear the saying if momma aint happy, nobody's happy? well that statement is very true!!



I'm going to share with you a sample of what my diet and workouts are. I paid good $ for a personal trainer who made these specific for my body but you too can get these results!! 
(P.S.These pictures are extremely embarrassing for me but you gotta start somewhere, right?!)


Day 1                    Day 12
Day 1                 Day 12
Day 1                  Day 12


The first picture above is day 1 of my journey, and the second picture is only day 12!! Can you believe I got these results in only 12 days?!

Here's the Diet/ Exercise program! If you don't know what certain exercises are, google them and look up images! That's what I did :) And just warning you, this is NOT an easy workout! You will literally feel like jello after every single one but it's so worth it!!


Monday


Meal 1- 3 egg whites, 1/2 cup oatmeal, 1 tsp peanut butter
Meal 2 (Preworkout meal) – 4oz can tuna, 2 rice cakes, 1/4 avocado
Meal 3 (Post workout meal) – 5 oz. chicken breast, 4 oz sweet potato, 10 asparagus spears
Meal 4 – Whey Protein Shake with Glutamine, 
Meal 5- 5 oz. chicken breast, 1 1/2 cup of green veggies, 5 asparagus spears

Workout: Chest & triceps and Calves  

Cardio: A.M 

30-40 minutes of jogging 10%incline

Incline Dumbbell Press, tricep extensio with rope- 3 sets x 20 reps
2 minute jump rope
Flat Dumbbell Press, assisted dips- 3 sets x 20 reps
2 minute jump rope
cable flys, narrow grip pushups - 3 sets x 20 reps
2 minute jump rope
Standing Calf Raises- 4 sets x 20 reps





Tuesday:

Meal 1- 3 egg whites, 1/2 cup oatmeal, 1 tsp peanut butter
Meal 2 (Preworkout meal) – 4oz chicken, 4oz sweet potato, 1/4 avocado
Meal 3 (Post workout meal) – 5 oz. lean turkey, 1 cup brown  rice, 10 asparagus, 1 cup of spinach
Meal 4 – Whey Protein Shake with Glutamine
Meal 5- 5 oz. chicken breast, 1 1/2 cup of green veggies, 10 asparagus


Workout: Back & bicep


Cardio: A.M 
30-40 minutes of Starmill

assisted pull ups, hammer curls- 3 sets x 20reps
 2 minute sprint on 10% incline
reverse narrow grip pulldowns, barbell curls -3 sets x 20reps
 2 minute sprint on 10% incline
T-Bar high Rows, preacher curls- 3 sets x 30 reps
 2 minute sprint 0n 10% incline
Straight Arm Cable Pull Downs- 3 sets x 20 reps




Wednesday:

Meal 1- 3 egg whites, 1/2 cup oatmeal, 1 tsp peanut butter
Meal 2 (Preworkout meal) – 4oz canned tuna, 1/2 cup brown rice, 1/4 avocado
Meal 3 (Post workout meal) – 5 oz. chicken breast, 4oz sweet potato
Meal 4 – Whey Protein Shake with Glutamine
Meal 5- 5 oz. chicken breast, 1 1/2 cup veggies, 3oz sweet potato

Cardio: A.M 
Workout:  Legs & Abs
40 minutes of running on incline

Barbell Squats-3 sets x 20 reps, jump squats (30 seconds)
Walking Dumbbell Lunges-3 sets x 20 reps, jump lunges ( 30 seconds)
Leg Extensions- 3 sets x 20 reps, high knees (30 seconds)
Seated Leg Curls- 3 sets x 20 reps, ice skater (30 seconds)
Lower back extensions (squeeze butt at top)- 3 set x 20 reps, leg curls on ball 20
Straight Leg Dead lifts- 3 sets x 20, box jumps (30 seconds)

Cable Crunches- 3 sets x 25 reps
Cable Oblique Crunches- 3 sets x 25 reps
Swiss ball Crunches- 3 sets x 50 reps




Thursday:

Meal 1- 3 egg whites, 1/2 cup oatmeal, 1 tsp peanut butter
Meal 2 (Preworkout meal) – 4oz chicken, 2 rice cakes, 1/4 avocado
Meal 3 (Post workout meal) – 5 oz. lean turkey, 1 cup brown rice
Meal 4 – Whey Protein Shake with Glutamine
Meal 5- 5 oz. chicken breast, , 10 asparagus spears, 1 1/2 cup of greens

Workout: Shoulder & Traps 

Cardio: A.M
40 minutes intense cardio



Seated Dumbbell Press- 3 sets x 20 reps, jump rope 30 seconds
  3 minute sprints
Lateral Dumbbell Raises- 3 sets x 20 reps, step up 30 seconds
  3 minute sprints
Upright Rows- 3 sets x 20 reps, jump rope 30 seconds
  3 minute sprints
Front Straight Bar Raises- 3 sets x 20 reps, step ups 30 seconds
  3 minute sprint





Friday:

Meal 1- 3 egg whites, 1/2 cup oatmeal, 1 tsp peanut butter
Meal 2 (Preworkout meal) – 1 can tuna, 2 rice cakes, 1/4 avocado
Meal 4 (Post workout meal) – 5 oz. chicken breast, 5oz sweet potato, 1 cup of spinach
Meal 3 – Whey Protein Shake with Glutamine
Meal 5- 6oz tilapia, 5 asparagus, 1 1/2 cup mixed veggies

Workout: 
 40 minutes of HIIT of your choice

Workout: Upper body circut
Straight Bar Curls, wide grip pull downs- 3 sets x 20 reps
 20 step ups each leg on highest step you can find
pushups, smith machine pulls (laying on back)- 3 sets x 20 reps
 20 step ups each leg
Alternating Dumbbell Hammer Curls, asssted dips- 3 sets x 20 reps
  20 step ups each leg
Seated rows, close grip push ups- 3 sets x 20 reps
 20 step ups each leg
dumbell curls, tricep rope extension- 3  sets x 20 reps
 20 step ups each leg






Saturday:
Meal 1- 1 oatmeal pancake with peanut butter
Meal 2 – 4oz chicken, 1 cup of veggies,  3oz sweet potato
Meal 3 – Whey Protein Shake with Glutamine
Meal 4 – 6 oz. any fish, 1 cup of veggies, 1/4 avocado, 1 cup of greens
Meal 5- 5oz Salmon, 1 cup of brown rice, 1 serving of spinach

Workout:  Legs & plyos

Cardio:
40 minutes HIIT intense cardio on incline


dumbell  side lunges-3 sets x 15 reps, jump squats (30 seconds)
dumbell  kurtsey lunges- 5 sets x 25 reps, high knees (30 seconds)
 leg curls on floor with ball- 4 sets x 15 reps, ice skater (25 seconds)
dumbell Walking Lunges, lower back extension-3 sets x 15 reps, jump lunges ( 30 seconds)
Leg extension, lying leg curls, box jumps (30 seconds)





Sunday:

Meal 1 - 3 egg whites, 1/2 cup oatmeal, 1 tsp peanut butter
Meal 2(Preworkout meal) – 4oz chicken, 2 rice cakes, 1/4 avocado
Meal 3(Post workout meal) – 5 oz. lean turkey, 3/4 cup brown rice, 10 asparagus
Meal 4 – Whey Protein Shake with Glutamine
Meal 5-5 oz. lean red meat, 3oz sweet potato, 1 cup of veggies

Workout: Day off








Here I am today, almost 5 months postpartum! Still not where I want to be but getting there!
Take it one day at a time. Don't think to yourself  "ok, i'm going to do this for the next three months!" Instead, wake up in the morning with the decision that you're going to eat well and exercise TODAY! This has worked for me, because I easily get discouraged when I look at how long it will take me!

Hope this has helped even one of you!!

11 comments:

  1. So glad i read this. I'm going to try your program! and after i have kids i'm definitely coming back to this a reference. good work ashley! inspiring.
    -rylee porter :)

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    1. Thanks Rylee!! I'm so glad you found it helpful! :)

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  2. Ash! You're amazing! This really motivated me. I always start then give up a couple days into dieting. But I need to just take it one day at a time like you said. You look so great and I think you are such a cute mom. I am glad I found your blog :)

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  3. Way to go ash! U have such courage and dedication.. I'm very proud. Now I just gotta kick it into gear and get on that hot mommy ban wagon!:) u look great! Xoxo

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  4. one thing i do want you to ask your personal trainer for me though! is fruit considered healthy?? or is it just straight up sugar as well??

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  5. You look fabulous!! Thank you for the detailed information, it's very helpful. Question: what time do you generally wake up and have your first meal? How late do you have your last meal? A rough timeline would make a useful reference.

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  8. Do you nurse? Is enough calories to keep your breast milk?

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  9. Wow, this is great!! I will start tomorrow! I hope it work with me :P You look great! very healthy

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  10. Hi :)
    Thank you so much for posting this! I am pregnant right now, and was looking for some inspiration online for after my baby is born. To be honest, I'm really tired of people posting all the "love your postpartum body" articles and images of women who look like they completely gave up on themselves after having kids. Why not encourage people to eat healthy and exercise? I love my baby already, and I'm sure I'll love him more when he's born, but I don't want to just completely forget about myself and look unattractive for the rest of my life just because I have kids.
    So thank you for this post. Seeing your progress put my mind at ease and inspired me to take good care of myself after labor. :)
    You are gorgeous btw!

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