Non-Working out Update

My work out habit was derailed greatly around Christmas.  After getting sick as well as having less and less time, I just haven't started up again.  However, I have found a great way to keep the weight off AND lose more!

Step 1: Find an accountability partner.  Someone you don't live with who you will be able to communicate with daily.  It is helpful if they want to lose weight too.


Step 2: Find out your BMR, then find out your caloric needs for your activity level. 

Go to these sites:

http://caloriecount.about.com/cc/calories-burned.php

http://www.bmi-calculator.net/bmr-calculator/bmr-formula.php

These sites are really helpful in figuring out how many calories you need to maintain, lose, or gain weight.   Figure out your calorie's for the day and share that goal with your partner.


Step 3: Write down (in text, email, Facebook message, etc.) EVERYTHING you eat along with the calories in all of it.  At the end of the day get the total.

This only works if you are honest.  You have to pat attention to every snack, drink, nibble etc.  It is also my suggestion that you always round up in the calories estimated.  If something was 375 calories, just go to 400 instead.  The reason is because you will likely underestimate if you let yourself and this leaves a little room for those extra crackers you ate from your kids snack pile but forgot about while at the park ;o).

I also am still nursing quite a bit so I added that in by upping the activity level I had when figuring out my caloric needs.  My goal is around 1600 calories a day but I range from 1500-1700 most days.  I have found that cutting out sugary drinks (soda, juices, etc) helps a lot and keeping the portions close to the suggested amount is important.  If I know the serving size is ridiculously small I try to figure out how much I actually eat.  For example, pasta has a serving size of 1/8 of a package which is 200 calories.  1/8 is not enough food for me so I eat about 3/8 or so.  That with sauce will be about 700-750 calories.  It sounds like a lot but not if I've eaten a normal breakfast and lunch and avoided my downfall which is eating when I'm bored or avoiding housework. ;o)


Anyway, since starting this around January, I've lost another inch on my waist and hips (without exercise) and I've lost about 3 lbs.  SO if you don't have time to workout, find a friend that will be your food accountability buddy and be brutally honest about your eating habits (the embarrassment will make you put down that 2nd or 3rd brownie.)

Workout Update

After finishing the actual 30 days of the 30 Day Shred, I continued doing level 3 about 3 times a week.  Even with the amount of workouts being cut in half I've still seen results.  I lost another inch on my midsection, and about 1/2 an inch on each thigh and on my hips.  I've lost 4 more pounds which has brought me within a pound of my pre baby #2 weight.  I'm hoping to continue at this pace for awhile longer and see if the results keep going.

Honestly, I still hate working out but I can deal with 25 minutes of pain if I'm getting results.  If things plateau I'm hoping to try one of Jillian's other DVD's. I'm also still not dieting, still nursing my 6 month old, and have not added any extra workouts into my week.

30 Day Shred - Before and After Photos

I tried to crop the pictures to as close to the Before day as I could and took the color out just so any contrast could be seen. Please ignore the stretch marks and know that I am still a work in progress. :oP  I also did not include a straight on belly shot because my stretchmarks make me too self conscious for that, give me credit for being brave enough to post what's here. LOL

BEFORE: Front view

AFTER: Front View

BEFORE: Back View Arms

AFTER: Back View Arms

BEFORE: Back View

AFTER: Back View

BEFORE: Side View (my least favorite)

AFTER: Side View

30 Day Shred Finale

Level 3 Overview:

Strength exercises
1.) Walking Planks**
2.) "Supermans"
3.) Dumbbell Clean with Deep squat**
4.) Jumping Lunges**
5.) Plank Row with Leg lift**
6.) Walking Push ups**


Cardio exercises
1.) Mountain Climbers**
2.) Sumo Squat w/ plie jump
3.) Shadow Boxing with dumbbells
4.) Butt Kickers and Jumping Jacks with Dumbbells
5.) Jumping Squats**
6.) "Rock Star" Jumps**


Ab exercises
1.) Pike Crunches**
2.) Scissor Crunches**
3.) Sit Ups**
4.) Side/Oblique Crunches**

**Indicates an easier option available


Day 29:

Level 3:  I added more of the hard versions of the exercises today.  I am motivated at this point just to get the 30 Days over and see the results in the end.

Day 30

Level 3: Shaky muscles and I needed to workout on a towel so sweat wouldn't drip on the floor.  Lovely.  I'm still going because this is still only my 26th day of actual exercise due to taking 1 day off a week for 4 weeks.


Day 31

Level 3: 27th workout day.


Day 32

Level 3: 28th workout day.


Day 33:

Day Off and I needed it.

Day 34

Level 3: 29th workout day. I was already tired from a long day, its taking a lot of will and peer pressure (from this blog and from my husband) to finish the 30 days.  Part of me thinks "Ah you're close enough" but I know close is not done.  I'm still not great on push ups and my ankle is better but not 100% so I am still doing easy versions of a few exercises.

Day 35

Level 3: 30th workout day!!!!  Again I faced the reluctance to do it for no other reason than because I don't feel like it.  My brother in law just did a whole marathon today and I don't want to work out for less than half an hour, makes me feel so lazy. lol.

Results: Workout 6 days a week.  No change in diet or other activity.

Non Measurable Observations:  My jeans are looser. Clothing is fitting better.  I can see a big difference personally in my mid-section and some difference in my rear end.  I also notice a difference in my ability to perform the exercises.  When I started I peeked at level 3 and thought "No Way! I will probably never even try that level."  But now I'm doing it and it gets easier daily.  My endurance is up and I can tell I am stronger in certain areas.

Measurement Changes:

DAY 1:   Waist = 33"; Belly Button Area = 38.5 " (ewww); Hips = 42"; Left Thigh = 24.5" Right Thigh = 25"

DAY 30: Waist = 32" ; Belly Button Area = 35"  ; Hips = 41" ; L. Thigh = 24"; R. Thigh = 24.5"

Total Inches Lost = 6.5"

Approximate Weight Lost = 4-5 lbs (I wasn't watching closely at the beginning so this is a close estimate from where I started until today.)


In my opinion, this is a great workout to kick start your body into more exercise or to change up your routine.  For me it was a major change to work out at all and my postpartum body was way out of shape (and still needs a lot of work.)  As you can see the overall results aren't dramatic (no 20 lb weight loss and 4 dress sizes,) but there are differences.  I think the program recharged my abs and brought them back in line with the rest of my body.  I think, if I continue with this and some more cardio I can meet more of my goals and get in better shape.  I would definitely recommend this DVD to anyone who wants to try it because it really makes you work and is not a huge daily time commitment.  Feel free to ask questions in the comment section about the workout and I'll answer them if I can.  I am debating whether I will post Before and After photos. It depends on how brave I am this week and if I have time to take some.

30 Day Shred Week 4

Day 22: 

Level 2: I'm having some ankle issues and had to cut back on the jumping today.

Day 23:

Level 3!!!  Still having the ankle issues and still cut back on the jumping but I did Level 3 on mostly the easier versions.  I can already feel that I'm going to be sore tomorrow.

Day 24:

Level 3: I'm sore today in several places that Level's 1 & 2 didn't effect.  I guess that's good, right?  I still did the easier versions.  My ankle is still bothering me.

Day 25:

Level 3: Did about 50-60% with easy version.  My ankle is really not into a few of the moves Butt Kickers and jumping lunges are two of them I just can't do with out serious pain.  I must have strained something.  Lesson learned: Don't do 30 Day Shred in bare feet, you need ankle support. Also, I am realizing that my push up muscles are my weakest for whatever reason but my shoulders are pretty strong in every other exercise and I am using heavier weights for some of those.

Day 26:

Level 3: It's still hard to get through some exercises and I am always happy when she counts down to 5, 4, 3,2, 1.  Relief.

Day 27:

Day off, went to the beach.


Day 28:

Level 3: I will write an overview/summary of level 3 in my next post.

30 Day Shred Week 3

Day 15:

Level 2 today slightly easy version because my bum shoulder and neck muscles were not feeling okay.   Thank God for A/C because I would not workout without it in the 105 degree temperatures we are having.

Day 16:

Level 2. Worked out with my 2 year old and it was distracting but interesting.  I won't be doing that much anymore.  :o)


Day 17:

Level 2: Barely got the workout in after the kids were in bed.  It's still hard especially the last 1/3.

Day 18:

Today was my chosen break day.

Day 19:

Still on Level 2 and afraid to try Level 3, though I did watch it to preview the pain.

Day 20:

Level 2: Did mostly the hard version of everything.

Day 21:

 Level 2: Its been a long day.  I might be brave enough to try Level 3 tomorrow. We'll see...

30 Day Shred Week 2

Level 2 Overview

The "easy" version of each exercise still kills.  There is a 2 minute warm up and cool down with this level too. Though there is only 1 "cardio" section per rotation, most of the other exercises feel like cardio too.  Much more sweat involved in this level.


Strength Moves:
Walking Push Up (easy option: instead of doing the push up at the end, hold a plank position)
Squat Row with Weights (easy option: don't squat as low)
Static Lunge with Row (easy option: don't lunge as low)
Pendulum Lunges and Hammer curls (easy option: don't lunge as low)
Leg Extension with Shoulder Press (easy option: less extension)
Chair Squat with "V fly" (easy option: don't squat as low)

Cardio Moves:
Jogging in place with high knees (easy option: lower knees)
Squat Thrusts (easy option: Plank pose with alternating forward step touches)
Obliques Twist (no easy option)
"Skaters" (easy option: less of a leap more like a step touch)
Plank Jacks (easy option: plank with a side step touch alternating)
Double jump rope (easy option: single)


Abs Moves:
Crunch with single leg lift (easy option: keep leg higher instead of lowering it to 2 in. off the floor)
Chest weights with double leg lift (Weights held up at full chest press legs straight out and lifted straight up)
Crunch with knee lift
Plank Twists (No easy option and its so HARD)


Day 8: 

My formerly awesome sleeper/napper has decided to work against me.  He woke up twice during the half hour I was working out.  But I did it anyway, just had to stop which is not really the point of her workouts.  I went back to level 1 today so I wouldn't have to focus on a new routine but I did try to do the harder versions of the exercises instead of the easier versions.  

Day 9:

Another frustrating day in nap land but I did level 1 again, finishing while my 4 month old curiously watched me from the sidelines.

Day 10:

Yay! The kids stayed asleep today and I did Level 2.  I'm sticking with this level for at least a week or more.  I did 1/2-2/3 of the exercises following the "easy" example chick.  At the end, I was so sweaty my glasses were fogging up.  Sexy right? LOL

Day 11:

Level 2 today.  There is a point in this level where she says "I want you to feel like you are going to die."  Seriously, she says that as motivation.  As if the intense desire to collapse is a good thing. 

Day 12:

I decided Fridays are my days off from Shreding.  So today is another break day for me. Although, I ended up feeling like I worked out after a long hot day with the kids.

Day 13:

Level 2 again.  I am doing at least 1/2 or more of the exercises without resorting to the "easy" version and some exercises don't really have an easy option.

Day 14:

Level 2 again.  So tired, want to lay on the floor, but at least week 2 is done.

RESULTS SO FAR:
Week 2, Exercising 6 days a week, no change in diet or other activities.

I'm really surprised.  I lost inches the first week, and by week 2 I could see a serious difference.  At this point, my biggest change is in my belly.  Not my waist, but the area right around my belly button.  After 2 kids and no workouts the muscles were just not in the right place anymore.  I have lost 2.5 inches so far just there alone.  Also, the workouts get easier every couple days.  I can tell when things hurt less and then I know I should probably try the harder one (though I really don't want to).  I really don't look forward to working out at all, but I am really motivated by the changes I'm seeing thus far.

30 Day Shred Week 1

Level 1 Overview

I've read other places that people consider this level an intermediate as opposed to a "beginner".  If you have injuries, bad knees, etc. not even this level will be okay for you.  The workout consists of cardio, strength and ab work.  In the cardio sections, there are jumping jacks, punching while in a squat (boxing), running in place (kick your butt), and imaginary jump rope.  In the strength sections, there are push ups, lunges, squats, and flies with weights.  The ab section includes crunches, oblique crunches, bicycle crunches and leg lifts.

Day 1:

  I thought, 20 minutes...no problem.  How hard can it be?

HA! I was schooled.  I did level 1 of the shred and by 1/2 way through I was tired and hurting in places that hadn't been worked out since before by 1st pregnancy (or longer).  Jillian was not as mean as I thought she would be but she doesn't stop for mid way stretches or breaks because its only 20 minutes.  Every exercise works more than one part and they are not hard to learn like a big aerobic dance workout.  The exercises burned so they must be working.
As the 2nd half wore on, I found myself cussing to myself (kids are napping) and just wanting it to stop.  My muscles are shaking and I am sweating a ton.  Lord I hope I don't wimp out on this.  I really want to do it the whole way through.

Day 2:
 Owwww...I'm sore. (whiny tone)

But I did it even though my 4 month old woke up right near the end, I finished.  Still on Level 1.

Day 3:
Still sore but not worse than yesterday.  I had a hard time getting to the workout because my 4 month old kept waking up from his usual long nap.  So my husband tried it with me tonight.  He works out regularly and is in much better shape than I am but he still worked up a sweat with level 1.

Day 4:
Still sore. Mostly in my calves, quads, and shoulders/chest.  The hardest thing is that I am sore because of the workout and working out the same way is painful.  I am not one to happily step into causing myself pain.  I keep hearing it starts getting better around now...we'll see. My husband did TDS with me again. :o)

I am having a lot of trouble near the end of certain sets because my muscles are so tired and shaky.  Fun stuff.

Day 5:
I took a day off here because I had no time during the day and no energy that night.

Day 6: 
Still sore.  My legs didn't want to do some of the things I was asking them to do.  But I got it done.

Day 7:
I don't want to work out but I'm going to anyway....Does this ever get easier?

I did Level 2 out of curiosity. Seriously a new Level of difficulty.  She seems to like the plank position more at this level.  Ouch, can't wait to see what's sore tomorrow.