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!

http://www.facebook.com/MichelleAnnFitness

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!!