2015 Fitness Journal: July 26 – Aug 1

After returning to California late Sunday night, I haven’t had the discipline to get up for my morning workouts or meal prep for the week. While I wasn’t a complete slug, the only “formal” exercise was a one hour, fierce & fab hip hop class.

I did my “toothbrush workout”, four days and the only other exercise was walking in between buildings at work.

MEAL PLANNING (or lack of it)

Last week was a bust on meal planning, Monday’s takeout gave me 3 nights of leftovers (portion control). You don’t realize how much food you get from a restaurant until you get it home and use measuring cups to divide servings into containers.

This week, I have shrimp, brown rice/quinoa, brussels sprouts, crinkle cut sweet potatoes and meatballs. I’ll get more veggies from salads and a kale and fuji apple smoothie.

TOOTHBRUSH WORKOUT – MORNING

Set your timer for 1 minute intervals

1 minute: bodyweight squats

1 minute: alternating front lunges

15 push-ups (to modify, you can use the bathroom counter instead of the floor until you build more upper body strength)

TOOTHBRUSH WORKOUT – EVENING

Set your timer or phone to 1 minute intervals

25 leg lift to the back – right

25 leg lift to the back – left

Tense your glutes, then lift and lower your leg tapping your foot on the ground then lift your leg, try to keep your body upright when you do this.

1 minute: chair

With your back against a wall, lower yourself until your thighs are parallel to the floor, then hold for 1 minute. If you are starting out, hold for 30 secs, Rest, then do another 30 secs. You could wait until after you finish brushing your teeth to do this one, so you don’t end up spitting toothpaste all over the bathroom from the exertion.

Stretch your quads and legs after the evening workout or foam roll to get the knots out of your legs.

WEEKLY GOAL

My goal this week is to complete the last week of the Bikini Body Mommy 4.0 workouts and walk/jog on two of the cardio days. If you would like to see my progress this week, take a peek at my Google doc: Workout Tracker. To view what the workouts are like, you can look at last week’s fitness journal.

Comment below if you try of these moves while you brush your teeth.

TECHNOLOGY

I kept track of my workouts in the following to roll up for the week.

• Google docs Workout Tracker
• Fitbit – activity tracker
• My Fitness Pal – food diary
• Calendar – I used to write blog posts in Evernote. Now I write the posts in the notes portion of a calendar event so I can access it on the go without an internet connection.