We also got to go up to Bear Lake to reunite with my mom's side. We played minute-to-win-it games every night which the kids loved. My aunt put together a touching DVD with tons of family pictures I had never seen before. Thanks to my Dad for bringing up his boat - it was a blast! We even got to ride our bikes around the lake. :)
As soon as we came home we got to hang out with our friends from Arizona. Wish these guys lived closer. J is missing because he was at his first week-long scout camp and her baby was napping with Daddy.
I see that this is my 100th post (CRAZY) so I thought I would share my crazy workouts I've been doing. That's why I've been too busy to blog. I wish I could post before/after pictures but I try to avoid cameras. Let's just mention I lost over 30 pounds since end of January. Yes, I procrastinated my New Years Goals but I had to wait until I was motivated and my 5 year old proudly telling me I was the fatest mom (like it was a good thing) was my wake-up call. I'm getting faster on my road bike (averaged 17.8 mph last Saturday on my 32 mile bike ride). I must say it's a thrill to pass the men on my bike since I have a little competitive streak in me. Last time I checked I was at 14% body fat and don't want to go any lower. Don't worry - if you saw me you wouldn't be able to tell. I've got plenty of "mommy" written all over my body. I used to think I had to do lots of cardio to lose weight but now I realized how important it is to strength train as well and that healthy is not a number on the scale.
Diet: I aim for 50% carbs, 35% protein and 15% fat and about 1500 calories a day with lots of water. I love Chobani yogurt every morning. Cottage cheese and chocolate protein shake for snacks. Only 1 fruit a day. I used to eat 3 fruits a day and snacked on whole wheat bread smothered in nutella. Delicious but not healthy.
Exercise: Monday 1 hour elliptical or spin class (I'm taking a break from running because of past injuries that flare up when I run) and weights. Tuesday bike ride outside 15-20 miles. Wednesday elliptical. Thursday spin class and "swim" with kids. Friday 45 min. elliptical (and yoga if I have time). Saturday long bike ride. This Saturday I'm doing 40 miles, next week, 45, then 50 then a rest with 30. I got tested and found I have a higher VO2 max than most females my age. That means I'm supposedly in better shape but it also means I have to work harder to get the same calorie burn. I'm horrible at flexibility.
Strength Training for July (below is the training plan I came up with). In June I was doing combination weight training using a 45 pound bar so I'm excited not to have to use hand/bar weights.
Power month - Plyometrics
Perform 3 sets of 12 reps with 30-60 second
rest in-between sets.
In-between exercises
rest 1-2 min. (depending on the speed your heart rate lowers)
Warm-up with 5 min. of
rowing OR treadmill rotations (1 min walk then rotate at 3.5 mph for 30
seconds each to L side, back walk, R side, front, R side, back walk, L side,
then front 1 minute run)
(Remember to keep abs
tight and arms up shoot whenever possible for upper body)
*Squat jumps – squat
then jump with hands high in the air.
Down and up as fast as you can.*Knee tucks - Jump high, tucking knees high, tapping them with your hands in front of you.
*Lateral hurdle jumps – with both feet, side jump over an object then quickly jump back to other side.
*Power skipping OR Bounding (exaggerated running)
*Box jumps - work on progressing up to higher boxes. Have your feet tap and jump down or walk it down.
*Plyo Push-ups - push so fast that your hands leave the floor for a second. Clap them if you want. (Work on progressing from Girl à Boy style)
*Split squat lunges. Like single leg lunges but instead you jump and switch legs with 90 degree swinging arms.
Finish with core work:
-Stability ball
sit-ups 25 reps-Assisted chin-ups 12 reps (need to work on this not being assisted)
-Plank hold for 1+ minute
Rest & repeat 3 times
Stretch it all out (My FAVORITE part!)
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