Returning slowly.......

The following routine was adapted from the Sparks Plan and was designed by Gaesser especially for new moms. Try to fit in two spark sessions a day. You can start with 10–12 sparks a week after you get the OK from your doctor at your six-week checkup. As you get stronger and more familiar with your new-mom schedule, progress to 15 sparks a week.

Cardio - Do 5–7 times a week. The key to short bursts of cardio is to vary the intensity. Using a scale of 1–5 (for example, 1 is a slow stroll, 5 is power walking), warm up for about 2 minutes at level 2 and then work out for about 10 minutes at level 3 or 4. Do whatever you like that gets you moving: walk, use a stationary bike or dance with your baby.Strength trainingDo our workout (at right) 2–3 times a week.

These 4 exercises—the lunge, dumbbell row, ab crunch and bent-knee push-up—will work all of your major muscles. Take 1 minute to do some shoulder rolls and easy marching to warm up.

Flexibility - Do 2–3 times a week. Stretching is important for easing the muscle discomfort caused by constantly lifting and carrying your baby. Aim to stretch all of your major muscle groups. Start with gentle neck rolls, then stretch your arms, your torso and your legs. Hold each stretch to a point of mild tension for 20–30 seconds.

1. LUNGE Stand with feet hip-width apart. Hold a 5-pound dumbbell in each hand, arms by your sides. Contract abdominals and step forward with one foot, bending knees just enough that your front knee is aligned with your front ankle and your back knee points toward the floor, heel lifted. Push back off your front foot to return to starting position. Do 10–12 repetitions, working up to 15. Switch legs and repeat. Strengthens thighs, buttocks and calves.
2. ONE-ARM DUMBBELL ROW Stand with feet hip-width apart, holding a 5-pound dumbbell in your left hand. Bend knees and lean forward until torso is parallel to the floor, left arm hanging down in line with left shoulder. Place right hand on right thigh. Bend left elbow; then straighten arm. Do 10–12 reps, working up to 15. Switch arms and repeat. Strengthens middle back, rear shoulders and biceps.
3. AB CRUNCH Lie faceup, knees bent and feet flat on the floor. Place fingertips behind head, unclasped, elbows open. Contract abs to bring spine into contact with the floor; then lift head, neck and shoulder blades off floor, bringing ribs toward hips. Lower and repeat. Do 10–12 reps, working up to 15. Strengthens abdominals.
4. BENT-KNEE PUSH-UP Kneel on the floor, knees under hips. With arms straight, walk hands forward until wrists are under shoulders and torso forms a straight line from head to hips. Tighten abs. Bend elbows; lower chest toward floor until elbows are 90 degrees to shoulders. Push up to starting position and repeat. Do 10–12 reps, working up to 15. Strengthens chest, front shoulders and triceps.

Can't wait to exercise again...for reals.....

I only have 5 days until little Zach is pulled from my tummy. And then 6 weeks to recover from the c-section. So around Christmas I will be able to exercise again. This will be perfect as I will be joining everyone else in New Years resolutions. That gives me 2-3 months to tone up the body and lose some weight before Dan returns from his deployment. I CAN NOT WAIT TO GET BACK TO THE GYM!!!!! I already have my IPOD/ITUNES new work out play list set to go!

I hate bed rest. I hate not being able to break a real sweat. I miss the natural energy that exercise gives me.

I am also pretty motivated to throw all ice cream and sugary foods out of the house. The slightest bit of sugar makes Benjamin bonkers. I am getting really excited to whip our fast food eating/candy eating bodies into natural/whole grain food eating machines!

SEE YOU SOON LAP POOL AND ELLIPTICAL MACHINE!

Secrets of the Big Losers

Here are some great tips from some inspiring people. A group of people in the Joy Fit Club have all lost 100 or more lbs. Here are some helpful tips that they give to help lose weight and keep it off. ~

There's no question that losing weight is hard and keeping it off even harder. But it's not impossible. The National Weight Control Registry lists thousands of people who have lost more than 50 pounds and kept it off more than five years. Here's how to do the same.

Make radical changes. People think moderate dietary changes are easier to stick with. But as with quitting drug addiction, drastic changes are actually easier. "We don't tell heroin addicts if you stay clean all week, you can reward yourself by shooting up a small amount on the weekend," says Deirdre Barrett, a psychologist at Harvard Medical School and author of Waistland. "Sugar derails glucose metabolism in a similar way." She advises cutting out sugars, refined foods, simple carbohydrates, and trans fats.

Reprogram your brain. Losing weight means developing new eating habits—like reaching for an orange instead of an Oreo. The hardest part is the first 72 hours, when eating right is an act of will. After two or three weeks of sticking to it, your hunger and cravings subside, and control over eating choices becomes more automatic. Voilà, your brain is rewired.


Eat breakfast. Without breakfast, your body plunges into starvation mode, slowing your metabolism and tempting you to binge later. Over 78 percent of the registry's successful losers eat breakfast every day.

Exercise like you mean it. An evening walk every other day isn't going to cut it. Ninety percent of registry participants exercised—for a full hour, on average, most days of the week.


Stretch your mind. Stop living on autopilot. A study shows that people who push their comfort zones and try new things—like reading a different magazine or listening to a new radio station—lose weight and keep it off. Breaking out of your routine may make you more aware of your choices in general, and less likely to engage in mindless eating.

Here is a list of The 20 worst Foods in America. A great guide of what not to order when working on losing weight.

Smoothie Sunday

Ingredients: Little bit of this and a little bit of that:
2 spoonfuls of Yoplait Light strawberry yogurt
2 cups of Peach frozen Yogurt blend
1/2 cup of orange juice
Handful of frozen mixed berries
1/2 frozen banana

~ Throw in blender and pour after consistency is to drinking preference.

Healthy Dreaming

I was just day dreaming about decorating our home. First, I have slowly been collecting items to decorate our kitchen in a vintage design of 50's diner style. This picture came to my mind. I think this would be really fun to have in our 50's retro kitchen.
And then my dreams went wild as I watched a home make over on the Tori and Dean Home Sweet Hollywood reality show. I really love the octopus wall paper in the toddler boys room.

Another view of the adorable boys room.

Then I started to hyperventilate when I saw the master bedroom. This is by far the closest thing to my dream master bedroom that I have ever seen. Wow! Gorgeous!

Yes please.............

Trading in runnning shoes for house shoes

For now the red running shoes are traded in for pink fuzzy slippers. The closer I get to Zach's due date, the less energy I have. So, as excited as I am to start back up my exercise program when Zach is born. It sure is nice to focus on which house shoes fit the best, and which place should I elevate my pink pedicured toes...........

As far as staying healthy through the pregnancy......I have gained 7 pounds to date. And my blood pressure has stayed steady with 120/80 and below. I am also trying to drink lots and lots of water to prevent the cankles and puffy fingers that I had with Ben's pregnancy. So that also means going easy on salty foods. My current hard thing to resist is soda. Root Beer.....I have really wanted Root Beer....I am trying to resist but it's hard.....

I am so pregnant...........

So today at lunch I found myself dipping barbeque kettle chips into cottage cheese with peaches. Then added tuna with lemon pepper.....WOW!

And tonight I satisfied another craving.....Costco cheese pizza and chocolate covered strawberries.....SO BAD I KNOW!
I don't know why I got the whole pizza. I could only eat 1 slice. It will most likely sit in the fridge. Just like the ice cream craving I had that sits in the freezer wondering why I don't want it anymore. Good news is, so far to date I have only gained 4 pounds total with this pregnancy. For the most part I eat fairly healthy with little Zach. :)