Yummy Protein Shake to the Rescue!

Finally felt like I conquered my illness today so I got up early, went for a short 3 mile run and headed to the gym to do the super set routine I blogged about yesterday. Word to the wise - if you have taken a 2 or 3 week hiatus from lifting weights - be it from an illness, on vacation, just taking a break, whatever - START BACK SLOW!! I can already tell you I am S-O-R-E! Thank goodness for my yummy post workout protein shake - I will still be unbelievably sore tomorrow however it certainly helped replenish my fatigued muscles. It is quick. easy and DELICIOUS! Here is my favorite recipe:

ONE FIT MOMMY PROTEIN SHAKE

• 1/2 C V8 Fusion Light Peach Mango (my new obsession!!)
• 1 C frozen mixed berries
• 1 scoop vanilla whey protein powder (my favorite is the Jay Robb brand, it is all natural and packs a whopping 25g of protein per scoop!)
• 1/4 of a large banana (I like my bananas barely ripe so I usually cut them into fourths and freeze them in a ziploc bag right after I buy them)
• 1/4 C nonfat plain yogurt
  
  Combine all ingredients in a blender and pack it to the gym. Since there is little liquid it will be very thick and therefore will keep well while you go through your lift. Feel free to mix and match juices and frozen fruits to come up with YOUR favorite combo.
  

*An aside note - if you choose to indulge, the peach mango juice goes great with vodka and a half shot of lemon juice for a yummy FitMommy cocktail! Perfect for hot summer nights after the kids are put to bed!

Yours in Fitness,


One Fit Mommy

Cardio Vs. Weights?

I must confess I love cardio, after all I am a runner and I love to push myself. Weights......not so much. And for probably the same reason so many Fit Mommies prefer cardio - the calorie burn vs. time expended. In one hour lifting weights a 130 pound woman burns approximately 300 calories. That same woman can burn anywhere from 600 to 800 calories in an hour depending on intensity level (I really crank up the calorie burn when doing hill work on my treadmill!). However I have never been in better shape than when I am lifting weights regularly- which sometimes means sacrificing my much coveted long runs. Lifting weights will make you lean and defined and when you increase your muscle mass (aka: reduce body fat) you burn more calories while resting. You will NOT bulk up, you will NOT have manly arms or traps - you will become lean, athletic and SEXY!! Trust me ladies, your husband will volunteer to babysit to help you keep that booty you will earn with weights!!

For the Fit Mommy, however, how do we ever have time to fit it ALL in? My answer to you.....SUPER SETS! Not only do you keep your heart rate up by consistently moving (super sets are HARD work!) but you can get a great workout in half the time and still allow yourself time to spare for your beloved cardio. Since it is summer, this Fit Mommy enjoys spending more and more time outdoors hiking, swimming, biking, etc. But I don't want to give up on my weights entirely, so for these few short months I cut back my weight training to two days per week and hit the super sets HARD!! Here are a few of my favorite super set combinations for legs and glutes (to help you get that perky bikini booty!):

Super Set #1
Leg Press
Leg Curl
Leg Extension

Super Set #2
Split Squats (on bench with dumb bells)
Plie squats with dumb bell)
deadlifts (with dumb bell or straight bar)

Super Set #3
Donkey Kick
Squats
Calf Raise

This routine is easy to mix and match. You can also drop an exercise and have just two exercises per set. If you're new to the super set game, GO LIGHT. You still want to be able to walk the next day!! If you're not sure what a particular exercise looks like don't be afraid to ask a trainer at your gym to demonstrate and show you the proper form. And LISTEN to your body. Some days I have the energy and stamina to go hard (usually when I have had time to fuel up on something healthy and sustaining, like oatmeal and egg whites) and other days I feel like I am dragging. This is normal but don't let it discourage your progress, remember tomorrow is another day. And one last comment - I ALWAYS have a protein shake or some combination of protein and carbs after a lift. I don't proclaim to know all the science behind it, but I do know I (and my husband) can see the results!

Yours in Fitness,

One Fit Mommy

Battling Sickness Brought Home By Your Little Petri Dishes

It always happens, just as you get into your workout groove - your eating clean (mostly), lifting weights AND getting your cardio in - all while juggling being a mommy, wife, maid and chef. You've achieved perfect balance and then WHAM! Some random virus that snuck into your child's backpack crawled out and invaded you. There is no way to avoid this - I wash my hands so frequently they look dehydrated, I use every disinfecting cleaner on the market. So now I am 5 days since my last workout and feel like I can see my muscles shrinking. So what's a Fit Mommy to do? REST!! You have to - I would take 2 days off from my workout, start feeling better, workout for two days and then come crashing down harder than ever. But the struggle is how do you rest AND continue to keep your weight in balance. Here are some suggestions for you:

1. Take your kids outside and play to sneak in some mini exercises that won't tax your body but will keep you on track. If your pushing them on the swings squat between each push, do walking lunges on your walks (who cares if people can see you, you are a Fit Mommy, they will be envious!) Your kids get the benefit of fresh air and exercise and you remove yourself from the temptations in the kitchen.

2. During naptime set aside 15 minutes for a mini ab circuit - bicycles, crunches, hip thrusts, ball twists, planks - whatever you can think of, make up a circuit and do it about 3 times.

3. Finally, remember your recovering, so I repeat this mantra whenever I am in the kitchen and about to reach for something to eat "Will this help me kick this virus and get back to being my healthy Fit Mommy self?" No? Put it back!!

I am taking one more day off and then plan to get right back on track. 6 a.m. run, kids up and ready for the day, then off to the gym to train legs. At least that is the plan - we'll see if we have any middle of the night wake up calls as we did last night (another surefire Fit Mommy derailer!). Check back soon!

Yours in Fitness,

One Fit Mommy