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Olympic Fever

In: Busy Mom Fitness Solutions|Food & Nutrition|Workouts

16 Feb 2010

I have been taking it easy with regard to my workouts the past 2 weeks as I am just recovering from a chest infection.  My minimal energy and activity has been paired with eating treats with my kids and watching movies and the Olympics.   Time to get out of this 2 week rut and overhaul my diet.  I am not one to do a formal diet or journal my food, but I am going to try.  I will be posting my eating and feature some of the recipes throughout this process until I return to my “good” eating habits again.

Feb 15- Day 1 of the overhaul

breakfast was -steel cut oats, raw honey, raw nut butter, organic yogurt and blueberries all mixed in a bowl, 2 cups of coffee.

lunch- 1 beef and bean burrito with 1/2 avocado

snack- cauliflower and walnut soup that I made, pumpkin seeds

dinner- fresh veal and kidney bean chili, 2 chunks cheese, 2 corn taco shells, green salad

Featured RecipeCauliflower Soup

1 Head cauliflower, 4-5 cups chicken stock, 1/2 stick cinnamon, 2 celery stalks- cook and puree

add a touch of paprika and diced walnuts to garnish

For my busy mom workoutsI performed 1 joint mobility program workout and today keeping it simple performing Day 2, Phase 2 of the Busy Mom Program.  This will get me back on track quick. 

 Exercises Day 2: Phase 2—Circuits          
   
a)burpie with reach                                                                                            
  
  b)Steps Ups                                                             

  c)Plank with opposite Elbow Touch     

 d)Quick Body Weight Squats                     

  e)Modified Pull-up                                                  

 f) Side Plank with reach under                 

10 reps  each exercise, perform continuous, rest one minute and repeat circuit

 

On that positive note regarding HIIT,  this is a great little study done at the University of New South Wales in Australia using 45 overweight women.

  http://www.unsw.edu.au/news/pad/articles/2007/jan/Fat_exercise.html

 Researchers from the University of New South Wales (UNSW) have found an easier way of getting off those extra kilos you may have gained over the holiday season.

The team has trialled a different way of exercising, which burns more fat than regular continuous exercise.

“The group which did around eight seconds of sprinting on a bike, followed by 12 seconds of exercising lightly for twenty minutes, lost three times as much fat as other women, who exercised at a continuous, regular pace for 40 minutes,” said the team leader, Associate Professor Steve Boutcher, Head of the Health and Exercise Science program, in the School of Medical Sciences at UNSW.

The study involved a group of 45 overweight women who cycled three times a week over a 15-week period. Professor Boutcher said this would be applicable to other types of exercise such as swimming, walking, and rowing. The results have been presented at recent meetings of the Heart Foundation and American College of Sports Medicine.

“We think the reason that it works is because it produces a unique metabolic response,” said Professor Boutcher. “Intermittent sprinting produces high levels of chemical compounds called catecholamines, which allow more fat to be burned from under the skin and within the exercising muscles. The resulting increase in fat oxidation drives the greater weight loss.”
 The rest of the article can be read via the link posted above.

The quickest way to achieving your fat loss and fitness goals- no doubt high intensity interval training as featured in the Baby Bump Busy Mom Fitness program.

4 Responses to Olympic Fever

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Lo

February 19th, 2010 at 7:38 pm

Just did that workout, it was GREAT. thanks jacq. I had some extra time so i put in the planks with elbow touches and side plank reaches from a coupla days ago’s post. Think i’ll try that soup too.

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Michelle

February 20th, 2010 at 7:37 pm

Silly question but which exercises from the busy mom workout focus on abs. Sometimes when I really feeling bloated I like to cocentrate on that area. Doesn’t help that the4 year old just asked me if I have another baby in my belly.

Which ones work the ass specifically – another sore spot for me.

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Jacqueline

February 22nd, 2010 at 9:59 am

Michelle,
Abs- planks, pushups, prone jacknife, mountain climbers, side planks. If you have a bloated feeling focus on your transverse abdominus muscles- the band around your belly- not Rectus abdominus. All versions of planks. If you still feel bloated you may not be connecting with your abdominals properly- go to phase 1 of the program- focus on drawing in your abdominals, then tensing them and perform the leg lower series and all or the abdominal progressions before just throwing them into a program.

Ass- glut bridges- again roll thru your spine before lifting, push your hips as high as you can from your heel to isoloate your gluts. Lunges- think of pulling yourself up with the heel of your front leg to isolate your gluts. Hamsting ball curls- at the end of your range when your heels are near your bum, press into the ball and lift your bitt as high as you can. Stretch your hip flexors diligently so you can get full range contraction in you gluts.

Enjoy-great question

Jacqueline

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Abs and Ass and My Diet Journal - Baby Bump Fitness

February 22nd, 2010 at 10:59 am

[…] She is asking what exercises in the Busy Mom Fitness Program target Abs and Ass.  I have posted the answer so take a look if you are having trouble connecting with these muscles.  Most of the exercises in […]

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