Welcome and let me know if you need anything.
Have a great week.
Heather
I hope you all had a great Thanksgiving w/ family and friends. I also wanted to let you all know that we will be running a December special on 2010 Phat Camps, let me know if you are interested-why not save money now!!!!!
Here's too another positive week.
Heather
Since my c-section, I am only allowed to do walking and upper body workouts. I did an upper body workout that consisted of about 5 different exercises..3sets of 10. Is it okay to do those same 5 upper body exercises for the next 3 weeks (when I can get serious again about exercise post baby) or should I do something different? Should I do the routine every other day? Add more sets or reps each week? What do you think?
Hello,
It won't hurt to do the same thing for 3 weeks in a row post c-section. I would go w/ how you feel. If you feel up to it you can do it every other day. You can also mix it up by doing 1 week standing, sitting, incline, decline, db's, bars, plates, kettle balls if you want to mix it up. I may do seated curls 1 week then decline curls the next.
Good Luck and Congratulations on your baby.
Let me know if you have any other questions.
Hey Heather! You are such an inspiration - what a transformation! I am 28wks pregnant with my first baby, due March 11. I was in the best shape of my life right before I found out I was pregnant, dancing full time -until I was 22wks (work) and training at the gym. I'm 5'2'' and was 115lbs... now I'm 136lbs and still have a few months to go. I'm still training 2x with a trainer, and doing prenatal yoga at home. I try to be strict about my diet, but it is sooo hard not to give into those sugar cravings! I'm planning on having a natural birth, and to breastfeed... I can't wait til I have my energy back and can go full blast at the gym again, this time I would like to get into competing. Any advice for my last two months? And any advice on the next step post pregnancy? How did you make gym time? My boyfriend works a lot so I'm a little bit worried I won't have someone to look after baby as often as I'd like to hit the gym. Thanks again!
Congratulations on your pregnancy. Don't worry about your weight, 136 is perfect. Have you tried sugar free stuff to satisfy your cravings? You're allowed to have some sweets now and then, just don't over do it!!! That's the mistake I made w/ my first one. Just do what you can for the last 2 months. I do have a pregnancy dvd you can purchase on my site. It tells what I did throughout my pregnancy and I only gained 18 pounds. You will have to see how you feel post pregnancy before you decide what to do. I had a treadmill & a set of weights and did everything in my living room when my first was born. I did my workouts while she was sleeping or put her in her swing and she watched me. You only need 1 1/2 hours a day for yourself to get in a good workout. There were days when I only got in 30 minutes, just do the best you can w/ the time you get. If your goal is to compete then go for it, you look great in your pictures. Feel free to e-mail me anytime.
Have a great holiday.
Happy holidays, Heather! Thanks for taking the time to hang with us and answer questions.
This is what I love to do
Happy Holidays
Thank you so much for such a quick reply Heather! Yes I was looking at your website and noticed you have a DVD! You look so amazing! I appreciate the support...! I haven't tried any sugar-free treats... but I thin that is a great idea. I usually try to hold off all together only to give in big time, I always feel ill after and ask myself "Why!?" lol It's a funny mental battle, my mind always reminds me "you're not going to feel good after you eat that." or "ok that's enough you don't need to finish the whole thing!" but I don't listen very well and always regret it after! I think I might purchase a set of dumbbells... 5-12lbs? Or heavier? Thanks again! xo
ArielSkye-
No worries, just let me know if you need anything else. Sometimes we all have to play mind games w/ ourselves to tell ourselves not to eat that and always remind yourself how you will feel afterwards.
Heather
I hope you all have a GREAT CHRISTMAS.
Eat and be MERRY today
Heather
http://phatbearclaw.blogspot.com/
www.Heather-Bear.com
I'm confused how you would lose a pound a week. I'm 191 lbs..5'8 and trying to lose the baby weight. If I have a caloric intake of 1500 cals per day, does that mean I have to work 1500 cals off per day with cardio/weights? I know this is a silly question, but it defn. confuses me how this works.
Hello and Congratulations on your baby.
Loosing a pound a week all depends on how hard you are training/how often, how intense is your cardio/how long and what you are eating. You need to be eating a clean diet, doing intense cardio and weight training. You also have to give your body time to adjust back after having a baby. Feel free to ask me any more questions. It can be confusing because alot factors into it. I'm eating 1800 calories a day and loosing 2 pounds per week so each bodytype is different also.
Thanks,
Heather
Hi mswestbrook! Bearclaw is right...caloric intake & expenditure can be kinda confusing. It isn't as black and white as the example you gave (1500 in/1500 out). I've been trying to piece it all together through research and reading. So this is how I think it works. Please, anyone feel free to correct me if I'm wrong or chime in wherever.
Like she said, depending on your body type, muscle mass, etc, your basic calorie intake and expenditure will vary. You see, you're body burns calories all the time by just by being alive (heart beating, breathing, digestion, fueling your current muscle, etc.) Then add to that your daily life: walking around the house, grocery shopping, chasing kids around the house, getting up and down out of a chair, carrying kids, walking around school, job tasks...you get the idea. All of this burns calories.
You need to figure out what your daily caloric expenditure is based on your body type and activity level. This is probably where a health professional would be most helpful to help you pinpoint that number. But there are other resources that'll help you get a ballpark. From there you determine your weight goal. This will then give you an idea of your necessary daily caloric restriction/reduction in order to reach your goal. So for example...let's say that based on your body composition combined with your daily activities, your daily caloric expenditure is 2200 calories. So to maintain your current state you'd need to take in 2200 calories. Obviously, to lose weight you'd need to reduce that calorie intake by a few hundred calories (through diet and exercise). Careful not to lower your calories too much, though, as this will make your body think it's being starved and it'll go into conservation mode.
To all you pro's out there...does this sound anywhere near correct????
Jaxon021, this is very well put. This is also where you learn your body. Not everything that works for me will work for you. It's trial and error. You can put your body in starvaton mode if you don't be careful. An example is that a runner will need to eat different than someone that is just doing a little cardio and weights. A trainer can also help you determine all of this.
Let me know if you need anything else. I do work w/ ladies online if your interested.
Last edited by Shoshana Pritzker; 01-28-2010 at 01:46 PM.
Thanks Bearclaw and Jaxon021!!!
Hi Heather - I just wanted to stop by and introduce myself. I recently signed up with a friend to go to this years Phat Camp in Toronto, ON in October, and we are sooo PUMPED to get there! I read you're story on the Phat Camp site and you really are an inspiration to us! I only hope I can achieve half of what you have!
Hi Heather, I'm so glad I found this thread! Thanks you for posting this. Sometimes I do my cardio at home, but the treadmill can get repetative. You truly are an inspiration.Originally Posted by Bearclaw
Marcy
Last edited by Shoshana Pritzker; 01-28-2010 at 01:47 PM.
What great information, Heather your story/ before-after pics is the motivation I need right now! Hopefully Phatcamp comes to Saskatchewan, would love to go!
Kertwink-
Awesome, I can't wait to see you in Toronto. Let me know if you or your friend need anything before then. We can make sure you get your goals achieved.
Have a PHAT Day
Heather
Posting Permissions
Reply With Quote