Work In Progress.

Life.

My life.

It’s a work in progress. As I think many of our lives are.

Things can change any day, any minute, and second! My life changed when I met Patrick almost three years ago. It also changed when Samantha was born on August 6th, 2015. Life will never be the same, but I wouldn’t have it any other way.

My body is a work in progress. Here is 6 weeks of progress; I am now 3 months postpartum on the left and 3 weeks postpartum on the right. I lost about four inches off my belly and five pounds. May not seem like a lot but baby steps are key to long term success.

Maybe a little coffee played a role. I use to get lattes all the time but now I down graded to iced coffee with soy milk. I still get my fix and my body [and wallet] thank me.I also don’t deprive myself. When I first began on my weight loss journey, I thought certain foods were off limits, but I soon realized, life is about an 80/20 balance; 80% on plan, 20% wiggle room. I like cookies in that room. 😀I fuel my body. Whether it’s through good food, extra vitamin/ iron supplements or Shakeology, my body is always getting the nutrition I need. After all I have a family that needs me to be healthy.I’ve slowed down. Not only because, hey being a parent and working is tiring but I am learning to enjoy every moment.

That means slowing down and spending time where it matters.And capturing those precious “first time” moments. I am linking up with Amanda this week for Thinking out LOUD Thursdays. Hope everyone is having a wonderful week!

Question: What is YOUR current “work in progress?”

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Shoulders Chest & Tri’s for the Third Tri {Workout}

Working out doesn’t get easier during pregnancy.

Between your growing bump, extra weight and aches – it can get difficult to get a good workout in. Luckily there are plenty of pregnancy workouts out there in the forms of classes, DVDs and even YouTube videos.I loved prenatal yoga during pregnancy but I do love to lift. I have various workout routines that can be modified during pregnancy. This workout I am sharing with you is one that I did during the last few weeks of pregnancy. Yes, I was almost 40 Weeks pregnant and doing this routine!

It’s low impact, yet builds strength. Strength training is important during pregnancy. Why? It helps strengthen muscles and build stamina, which you will definitely need during labor, trust me.I used 5lbs dumbbells for this workout, but feel free to use weights that won’t leave you out of breath or put too much strain on your muscles.

*Remember to rest for 30 seconds in between each set – Always consult your doctor or midwife before performing and exercise.*

***

  {Shoulders Chest & Tri’s for Third Tri}

Warm-Up: TWO Rounds –  THREE Exercises:

  • Plié Squats (12 Reps)
  • Standing Leg Lifts (8 Reps, Each Side)
  • Sumo Squat (12 Reps)

The Workout: THREE Sets – Repeat 3 x’s Each

  • Plié Squats (Weighted) – 10 reps
  • Shoulder press – 12
  • Chest flies – 10
  • Standing Leg Lifts – 8 Reps, Each Side
  • Upright Row – 12
  • One Arm Row – 8 Reps, Each Side
  • Sumo Squat to Press (Weighted) – 10 Reps
  • Lateral Raise – 10
  • Tricep Extension – 12

Cool-Down: Stretch! (5-10 Mins)

***

For a printable version, Click HERE!

Sunday Funday Day HIIT!

It’s Sunday, so it calls for a Total Body HIIT!

Now that I am almost 35 Weeks pregnant, I really don’t have much energy nor the ability to do crazy workouts.

However, this 20-Minute HIIT workout helps me get my cardio and strength training on. I used 5lbs weights for this, but feel free to use whatever you’d like.

For this workout there are FIVE rounds; each round has two exercises performed for 60 seconds EACH! Repeat all five rounds twice for a 20-Minute heart pumping workout.

Feel free to rest in between rounds (I maybe rested for 10-15 seconds, if needed). Remember to warm-up and cool down after. And… GO!

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Happy Sunday 🙂

For more HIIT and other workouts, click HERE!

Shoulders, Chest & Tri’s Pump! (Workout)

Good morning y’all!Since last time we spoke, I’ve been mixing up my workout days even more.

I find myself modifying or combining my strength training and doing yoga more often. I’m still mixing shoulders with chest and tri’s and mixing lower body with back and bi’s.

Today’s workout is all about shoulders, chest and tri’s.

I like to incorporate yoga because vinyasa yoga tends to be very shoulder and tricep focused, at least for me. I used 5lbs weights for all exercises except the upright rows, I used 10lbs.

This workout should take you about 30-45 mins to complete, depending on amount of sets. If you do the yoga segments for your warm-up and cool-down, it will take about 60 mins.

Let’s get down to today’s workout, shall we?

***

Warm-Up: 5 minutes on your favorite cardio equipment [or do this yoga on Youtube to warm up]

Exercises; 3-4 Sets of 12 Reps for Each

  • Hammer Curls
  • Shoulder Press
  • Upright Row
  • Tricep Kickbacks
  • [Bent-Over] Chest Flyes
  • Chest Press (On floor or on Stability Ball)
  • Alternating Lateral to Medial Flyes
  • [Over-Head] Tricep Extensions

Cool-Down: 5-10 minutes or do another yoga segment.

***

If you missed the back & lower bod workout, click here.

If you’re looking for your own personalized workout (and meal plan), feel free to check out my Online Coaching. Feel free to email me with any questions at FitCoffeeMom15@gmail.com.

Have a great weekend! 🙂

Question: What’s your favorite body part to workout?

Lower Bod & Back Workout

If you’ve read my blog or follow me on Instagram,

You know my two favorite training days are legs and back. I don’t know why, just is! My least favorite is shoulders and that’s probably because I have a slight rotator’s cuff. Any who, since morning sickness began in pregnancy, my training suffered and I dropped down to maybe 1-2 times a week.

It was tough, after getting back into the swing of 4-5 times a week training. I got a lot of my energy back during the 11th week of pregnancy, but I used my energy wisely for when I taught classes.

I didn’t want to exhaust myself with personal workouts and let my classes suffer. The last workout I posted was a lower body and abs Tabata routine, which you can check out here!

Lately, I’ve been mixing workout days. I used to do a Shoulders & Chest, Bi’s & Tri’s, Lower Body and a Back day. Now I tend to mix shoulders, chest and tri’s and mix lower body with back and bi’s.Today’s workout, however, doesn’t have bi’s mixed, but feel free to throw in some bicep curls instead of the one handed dumbbell rows. I used 10lbs weights for all exercises except the flyes, I used 5lbs. Let’s get down to today’s workout, shall we?

***

Warm-Up: 10 minutes (moderate intensity) on your favorite cardio equipment ( I usually do treadmill)!

Exercises; Each 3-4 Sets of 10 Reps

  • Pull-down
  • Upright Row
  • Bent-Over Row
  • One Handed Dumbbell Row
  • Alternating Lateral to Medial Flyes
  • Sumo Squat
  • Weighted Plié “Squat”
  • Sumo Deadlift

Cool-Down: 10-15 minutes, steady pace on your favorite cardio equipment [or do a yoga segment!]

***

This workout should take you about 45-60mins to complete. Of course, if you do that yoga segment I linked to you, it will take about 65-75 minutes to complete. I like to save that for the days I have extra time.

If you’re short on time you can just do 2-3 sets of the exercises. Either way, you’ll get a nice lower bod and back workout that you’ll surely feel the next day or two. Be sure to hydrate replenish your body after!Question: Do you mix you separate your muscle groups or do more total body workouts?

Tips and Tricks for a Healthy Lifestyle!

Sabrina’s 7 Top Tips and Tricks for a Healthy Lifestyle!

Embarking on a lifestyle change can be daunting. If you ever are looking for meal plans, workout plans or general coaching to get that healthy lifestyle going, please check out the online coaching section of the blog!I am a certified Personal Trainer and Health/ Wellness coach through AAAI/ISMA. For now, you can read up on some of my top tips and tricks that I used during my weight loss journey and even still use today for maintaining my weight and healthy lifestyle.

  1. Keep a food journal! You can also use one online or simply use a notebook as I do. This helps you stay accountable for what you are eating. Seeing it in writing makes you more aware about what you’re putting in your body.
  2. Have a workout plan: I like to plan my workout for the week and give myself a couple of rest days to recover or do yoga. Crossing out every time you do a workout helps you stay accountable and consistent.
  3. Make a grocery list before going food shopping: This is something that helped me tremendously. Making a list helps you avoid buying trigger foods that you may overeat. Know your cravings; if it is not on your list don’t buy it!
  4. Shop around the perimeter of the supermarket: Here you will find your dairy, meats, fruits and veggies. Only go in between aisles for products such as nuts, olive oil, beans and so on.
  5. Never ever skip a meal! More often than not you will overeat at the next meal because you are most likely starving. Try to munch on healthy foods such as fruits and nuts throughout the day.
  6. Carry portable snacks: This goes along with #5; I like to buy a jar of almonds and divide a serving into a few zip-lock bags and throw them in my bag or car. I also like to carry snack bars such as Kind bars. If you’re hungry at work or school, you’ll always have something handy and never have to starve.

7. Hungry? Drink a glass of water: I know it sounds kind of crazy, but if you feel hungry drink a nice tall glass of water and wait 15-20 minutes.

If you’re still hungry after then have a light snack like a handful of nuts, string cheese or yogurt. And of course, remember to drink about 3 liters of water per day. #NoExcuses!

Early Bird Gets the Worm

I’m sure y’all know, I wake ridiculously early most days;

4:10am on three days to be exact. Two of those are work days and one is a 5:00am spin session. I try to wake up for the most part at 7:00am on non-early days but it can be tough.

Since I am still recovering from surgery, I allow my body whatever sleep it needs if I don’t have to be up at a certain time. Sometimes I’ll sleep in til 7:30am and other days it’s 11:30am.This Sunday will make eight weeks post-surgery. It’s crazy how just eight weeks ago I was in the ER for one of the most scariest times of my life. I am glad everything is much better and my workouts have been on schedule.

I have been sticking to 3-4 strength training sessions and 1 cardio day. Maybe in a couple of weeks I’ll make it 2 cardio days. I’m enjoying my new “macros.” I redesigned my macros and workout program for this week on and I can already tell the different in my energy level.

Every BODY is different; some people are ectomorphs, mesomorphs or endomorphs. I myself am a mesomorph and need to take in a bit more carbs then my protein and fats. Right now I am at about 220g Carbs, 130g Protein and 60g Fat. My calories average from 1,700-1,950. For the most part, I listen to my body but also try to stick to an eating schedule. And enjoying all things in moderation, of course. I made a little protein cake and added this pumpkin spice protein peanut butter goodness. It’s delicious and addicting. If you find it (I got it at Northshore Nutrition Corner), give it a try. One last work shift this week then the manfriend and I are getting ready for camping tomorrow. Hope everyone has a great weekend!

Question: Have you every had protein’d up nut butter from Nuts n’ More?