Lift Like a Man, Look Like a Goddess

A girl in my Exercise group has a book called Lift Like a Man, Look Like a Goddess. It has a full weight loss plan with 6 weeks of work outs and diet plans, and it gives all the medical reasoning for the information there. Very cool. We have been switching off 2 of the workouts every other time we go, which is exactly what the book suggests. I like the workouts so much I wanted to post them here so I could do them on the days we do something else at the group, like this morning when we did a Jillian Michaels circuit training routine.

Workout A
There is supposed to be a 60 second break between each set, but that takes a long time, so we shorten it to 30 seconds unless we really need the rest.

Dead Lifts
2 sets of 15
2 sets of 12
3 sets of 10
3 sets of 8

Alternating Shoulder Press and Seated Rows
2 sets of 15
2 sets of 12
3 sets of 10
3 sets of 8

The seated rows is a machine workout, so we mimic it as best we can without the machine.

Alternating Lunges and Abdominal Workouts
2 sets of 15 lunges per leg and 8 Abs
2 sets of 12 lunges per leg and 10 Abs
3 sets of 10 lunges per leg and 12 Abs
3 sets of 8 lunges per leg and 15 Abs

We usually start with harder ab workouts on this one since there are fewer reps. We like to switch it up each time. There is a specific workout the books says to do, but we don't have the equipment for it, so we modifiy it for our needs.


Workout B
There is supposed to be a 60 second break between each set, but that takes a long time, so we shorten it to 30 seconds unless we really need the rest.

Squats- I like to do them with a hammer curl
2 sets of 15
2 sets of 12
3 sets of 10
3 sets of 8

Alternating Pushups and Seated Rows
2 sets of 15
2 sets of 12
3 sets of 10
3 sets of 8

I could only do the first set of 15 as regular pushups when I started. This last time I did all of them regular up until the last 2 sets of 8. I am getting stronger!

Alternating Step-Ups and Abdominals
2 sets of 15 step ups and 8 Abs
2 sets of 12 step ups and 10 Abs
3 sets of 10 step ups and 12 Abs
3 sets of 8 step upse and 15 Abs

We usually start with harder ab workouts on this one since there are fewer reps. We like to switch it up each time. There is a specific workout the books says to do, but we don't have the equipment for it, so we modifiy it for our needs.

I'm Still Going

I have been working out like crazy, I just haven't been posting about it. I stopped the Hip Hop Abs these last couple of weeks because I just haven't had the time. I plan to start again on Monday and hopefully Ross will do it with me again.

I go to exercise group M W and F every week. I didn't go last week because of Emma's surgery, but other than that, I have been faithful. They work it hard! I love it!

I walk Sara to preschool on T and TH which is a mile. I walk Emma to and from school every day which is 3 miles (.75 from my house to the school.) I walk to and from church (which is .25 miles from my house) for Relief Society and church meetings. I walk to any other meetings or groups that I might have be it for my callings, Book Club, Bunco, Choir or anything else. Basically, I walk AT LEAST 3 miles a day, usually much more than that.

I do stretching at home every day to help my shoulder and my legs. A while back I slept funny and ended up with a terribly painful right shoulder. It hasn't felt right since. The days I stretch seem to make it better, so hopefully it will feel normal agan soon.

I won a Biggest Loser DVD at Bunco last month, and I plan to use that more often since it is full of 10 minute work outs. I tend to brush off the Hip Hop Abs workouts because they take 30 minutes and I don't always have the time. I KNOW I don't have to do the whole thing, but that is what I tell myself. 10 minutes, however, is totally doable!

Anyway- the point of this post is to say that I have been working out. I feel healther now than I have in a long time. I am eating better, drinking more water, and even on the days I don't do a formal workout, I am walking a 5K just with my normal mommy duties.

I haven't stepped on the scale in a while, so I don't know where I'm at there. Ross actually hid it from me because I was getting so upset with my lack of progress. It helped. He is a smart cookie, that guy!