Hi there! I wanted to share with you my blog entry from the first time I did this weight loss program. It is right on the money. This post was written after I started working out again after my first son was born.

Not everyone who gets pregnant gains weight the way I did (both times!). I am one of those lucky women who get incredibly nauseous if I’m not eating Wonder Bread for the entire first trimester. Sets me up to be a mess by the time 9 months rolls around.

Also, funny that I instinctually shared, out of hundreds of videos, the same one! The classic ‘Thigh Chisel’. I still have those shorts!

If you have any comments, please share them below or in our facebook group at https://www.facebook.com/groups/1432699037008507/

And here’s what I had to say LAST time…

Day 2   1/2/13

 

Wow. I am tired. This little guy kicked my butt today. I can’t tell you how complicated making oatmeal and a salad was today. Just take my word for it.

 

And that’s why I’m not going to be using any fancy recipes for this 30 day program.

Everything is going to be super simple and as UN complicated as possible.

 

In the comments from yesterday, there was mention of my diet lacking calcium and protein.  I’ll reiterate here that my diet is not perfect.  But it’s my diet, and I am sharing every little bit of it with you, good/bad, right/wrong. My goal is to lose weight in the healthiest way possible. I plan to lose it slowly because I am breast-feeding, and I actually need 500 calories more than you do (unless you are b-fing as well) every day.

 

The fish I ate yesterday is enough protein for me. It was about 2 servings worth (a ‘serving’ is generally the size of your fist).  If you’d like extra protein in your diet, there’s a shake mix that I love. I mix it with coconut milk and any assortment of fruits and veggies.  It’s called Thorne Research VegaLite. They have chocolate and vanilla. Chocolate is my favorite and here is the link to purchase it: http://www.amazon.com/Thorne-Research-VegaLite-Chocolate-16oz/dp/B005LERXW8/ref=sr_1_2?ie=UTF8&qid=1357175244&sr=8-2&keywords=thorne+protein+powder

 

As far as calcium goes, you need Vitamin D in your diet to make sure you can absorb the calcium. Both are important. I take my multivitamin everyday to make sure that I get enough of these things in case my diet comes up short. Here is a link I lead people to in order to find a quality multivitamin:

www.livesuperfoods.com

 

And here is an article from WebMD on the best sources of Vitamin D and Calcium if this is something you are concerned with: http://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods

 

 

Breakfast:

 

1 cup coffee, oatmeal (from the box, on the stove)

With blueberries, honey, and cinnamon (ran out of the home made granola)

 

Snack: Fuji apple and half cup of nuts (unsalted cashews, almonds, hazelnuts, brazil nuts).  I need these extra calories and am making sure I get the most nutritional bang for my buck, but if you are aiming to lose more than 10 pounds I would skip the nuts.

 

Lunch: Salad made of butter lettuce, spinach leaves, turkey (roasted- not deli stuff), swiss cheese (again, if you are planning to lose more than 10 pounds- skip all cheese), cherry tomatoes, mushrooms

 

Snack: Clementine

 

Dinner: Sauteed veg medley- spinach, broccoli, carrots, mushrooms, red pepper with some feta cheese. Also had wild rice and turkey

 

Another note on food- I am not into counting calories or weighing my food. I would much rather use my common sense, do the best I can, and really enjoy what I eat. That said, if counting calories is your thing, there are a lot of websites that can help you do this. I think www.myfitnesspal.com  is one of the better ones, and kinda fun to follow along with.

 

 

Workout:

 

Today I began my workout with a video I made for my Fit & Healthy Tribe. It’s a 10 minute vid I call “Thigh Chisel”, which was filmed when we were stuck at home without any power during Hurricane Irene. The lighting is not the best (because we had none), but the workout is pretty darn good.

 

I found that it was challenging to get myself to open the video and get started, much like for my clients. I just told myself that it’s only 10 minutes and the sooner I start, the sooner it will be over and the closer I will be to my goal.

 

I also found that I wanted to punch this perky girl with the awesome bod in the face for making it all look so easy. It was instinctual- more a feeling than something I thought of in words. Of course, I realize it was me in the vid. But who cares. I was annoying me. Because the workout was hard! To me anyway, in my current condition.  My how I’ve changed!!

 

I hope you enjoy the video!! https://vimeo.com/37502944

 

If you like this video and want more like it, you should consider joining the Fit & Healthy Tribe. It’s 19.97 per month and because you’re joining me on my journey, I will offer the first month f-ree. If interested, click this link to find out more:

http://mirzukfitness.com/fit-and-healthy-tribe-free-month/

 

 

I supplemented the Tribe vid with the following:

 

 

Rear Delt Flies 8lbs 15x (just like yesterday)

 

Bicep Curls 8lbs 15x each arm (5 more than yesterday)

 

One arm overhead Tricep Extension 8lbs 15x (just like yesterday)

 

Overhead Press 8lbs 15x

 

Upright Row 8lbs 15x

 

Knee Push Ups 10x (just like yesterday)

 

Forearm Plank 20 seconds

 

On back dbl Crunch 30x

 

In bridge one leg up- butt lifts 20x each leg

 

Stretch

 

 

Why am I repeating some exercises? I am still trying to find my limits. If something isn’t sore, you can work it out every day. It’s when the muscles get sore that you need to let them rest. Eventually we will come to a rotating workout, where some muscles get rested while others get worked.

 

Surprisingly, doing the video was the most fun part of my day. That and my trip to Costco. Ha.

I hope you enjoy!!

 

Your Fitness Coach,

Miranda Zukowski