Portion size

We all know portion size is important.  If you eat too much than you totally negate your work out.  The article below gives you an easy to remember guide using your hand.  Check it out http://www.dailymail.co.uk/health/article-2537130/Portion-sizes.html

Have a very fit day!

Working out with a newborn

Working out post baby is not so easy.  First you are not supposed to work out until the 6 week mark.  I don't listen and walked and ran a few times a week. I hit  the 6 week post partum mark on Sunday, but had my check up on that Friday. I decided to work out my pre pregnancy work out before Friday before my appointment.  That was my start of working out with a new born.  So far I'm on day 6, yay!  

While my husband goes to the gym, I work out at home.  So I have no daycare.  I have to either work out while he sleeps or while he watches and sometimes screams at me.  Usually it's half half and half.  I start my 30 min T25 work out while he's sleeping. He usually wakes up in the middle.  If I'm lucky he lays there and coos at me if I'm unlucky he screams part or all of the work out. I prefer the sleeping or cooing.

Regardless, I do not give up. I get in my work out as I want to fit in my pants again and not look 4 months preggo.  I am sure my husband would tell you I am exaggerating and look fine. Somedays I think I look amazing. And I feel like I should since I worked out every day of my pregnancy but I stil gained more weight than I should have. I have about 25-30 lbs to go to fit back in most of pants.  That makes me on a mission since I start back work in 4 weeks. 

If you cannot get a baby sitter then try to do a home work out with a video/bike/treadmill or go for walks/runs with the little one. Do anything to get your body moving. Schedule it in your day or at least promise yourself you will do something each day. Get up work out shower, I promise you will feel better about yourself! I know I do!

Sit up Challenge Starts 1/1/14

So I have been on a little hiatus since the birth of my son. We have been walking/running most days and doing a little yoga. Starting Jan 1st we are doing a 30 day Sit up Challenge with Fitness With Jamie on FB.  We would love you to join us!

Have a very fit day!

Are you still working out?

Ive been MIA due to the arrival of my son.  It's been hard to find time to blog so I am sorry. I promise I will get better! 

In the meantime. Check out my Facebook pagehttps://www.facebook.com/fitnesswithjamie

For articles on fitness and working out!  Also use that as a place to share what workouts you are doing!  I would love to hear from you!!!

Have a very fit day!

How fit are you?

If you are like me you may wonder from time to time, "Is this work out regimen really working?"

An easy way to test this is to do a  few Burpees. This exercise provides the short bursts the body needs to build endurance. See how many you can do before your lungs,. legs and core start burning. That number will help you determine your level of conditioning.



HOW IT'S DONE

From a standing position
Squat down and place your hands on the floor
 Now shoot your legs straight behind you, as if you were about to perform a pushup or plank
Quickly  come back up and jump as high as you can with arms reaching overhead.
That's one
Now repeat

THE TEST

Get a stopwatch and time yourself. Perform as many burpees as you can in one minute.

RATE YOURSELF

You performed…

15 or fewer burpees = Uh... you are not so in shape.. sorry!
Around 25 = You are average!
Around 35 = Better!
45 or more = ROCK STAR!

Didn't score as well as you'd like on your burpee test? That is okay you have room for improvement.

Get a stopwatch and perform burpees as fast as you can for 20 seconds, and then rest 10 seconds. That's one interval. Repeat this process for eight total intervals, which should take four total minutes. If you want to perform these on the same day as a weight-training workout, do them afterward.

Week 1: Perform eight intervals in four minutes.

Week 2: Perform 16 in eight minutes.

Week 3: Now we'll change the length of the intervals. Perform burpees for 30 seconds and then rest 15. Continue for eight intervals in six minutes.

Week 4: Perform  the new intervals (16 intervals in 12 minutes).

Week 5: Take the burpee test and see how you've improved.

Bet you did better!

Have a fit day!

Toned arms anyone?

I love toned arms. If I do not lift weights, my arms tend to,  well look it.  Not only do I feel  and look better with toned arms, but I feel more powerful as well. Toned arms make tank tops and nice dresses look extra sexy!  Plus all you need is a few dumbells at home. I have a 3lb, and a 9 lb that I switch back and forth with. (working on getting more variety). You can always squeeze the muscles as you are doing the exercises for extra resistance if your weights are too light.

Here are some exercises you can do at home to have nice arms. If you start now, you will have nice arms by those Christmas parties!

Beginners: Try to do 2 sets of 8 reps for each exercise.

Intermediate: 3 sets of 10 reps for each exercise.

Advanced: 4 sets of 10 reps for each exercise.

After each exercise, take 20-30 seconds rest to help your muscles to recover

Front raise
Hold a pair of dumbbells in front of your thighs.
Keeping a slight bend in the elbow, raise both dumbbells up in front of your to shoulder height.

Alternating bicep curl
Hold a pair of dumbbells by your sides.
Keeping your upper arm close  and in front of your body, curl one dumbbell up to your shoulder.
As you lower, do the same with the other arm.
Repeat this fluidly.
TIP: If you’re a beginner, start by using 1 lb weights or no weights and just squeeze at the top.

Shoulder press
Hold a set of dumbbells with palms facing you at shoulder height.
Push up to the ceiling as you rotate your palms to face away from you.
Lower and repeat.

Lateral raise
Hold a pair of dumbbells by your sides.
Keeping arms slightly bent at the elbow, raise the dumbbells up and out to shoulder height.
Lower and repeat.

Lying Extension
Lying on your back. Hold a pair of dumbbells with your arms bent behind your ears
Keeping your arms still, extend the dumbbells towards the ceiling.
Lower and repeat.

Have a very fit day

Commercials

I just finished my workout I am currently 40 weeks and 2 days pregnant. I finished my Les Mills Combat and Yoga Booty ballet baby on the way. Afterwards I sit on the couch and turn on the tv to catch my breath and alas 'Property Brothers' is on and it's the beginning my fave part.  As I sit here Waiting for his designs, a commercial comes on.  Not just one but a bunch.  I am a DVR girl. No time wasted while watching my shows.  So as i sit here watching nothingness.  It made me think of those who do this daily, yet claim they "have no time to work out" ummm yes you do, it is staring its nothingness in your face, seriously, in your face!  

Why not get up and work out?  I am sure I have written previous post(s) on this, but this is such a great way to work out and have tv.  During commericals, get up and do something. Make it fun, choose an exercise for a type of commercial. Write it down before you sit down and get the family or roommates involved.

Samples:

Anything car related: burpees

Romance related: squats

Medical related: push-ups

Insurance related: sit-ups

Sports related: plank

TV show preview: jumping jacks

See where I am going with this??  Mix it up each night and keep track of the time you work out, if you have a stop watch.  You will be shocked at the amount of time you spent working out while watching tv.  If you do it with others you will get some laughs, good memories, along with the exercise! 

Start today!!!

Have a very fit day!

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