March 1st Check In
Weight: 147lbs
Hips: 44"
Waist: 28"
Pant Size: 10
May 8th Check In
Weight: 125lbs
Hips: 37"
Waist: 26"
Pant Size: 4/5
March 1st to April 9
April 9
April 21
April 21
Friday, May 8, 2015
Who is the face behind The Motivated Mama?
Hey Everyone!
First off - thanks for checking out The Motivated Mama. I hope you find this blog resourceful and find your motivation!
So who am I? Well, my name is Jaimie and I am a 27 year old mama to this pretty cool little boy, Jaxson Abrim. We are a pretty rad unit and I will probably - wait, no - I WILL mention him in each blog because he is my daily motivation to get healthy and stay fit.
The reason behind The Motivated Mama is pretty simple -- Diet and exercise just does not come easy for most people. Add being a mom and forget it. Trying to find time for yourself is nearly impossible. Who has time to spend hours in the gym or prep a weeks worth of meals on Sunday? Ya, not me. And I bet most of you don't either. I was tired of trying these fad diets that didn't work and most importantly making excuses for not living a healthier lifestyle. I decided to take charge of what I put into my body.
Now, in past years I had followed the Paleo program and was looking to get back into that level of dedication. A fellow Facebook friend had just posted about her starting the Whole30 program and decided to do my research...
Once I was comfortable with what Whole30 was, I made my attack plan with a start date March 1st, 2014. I fell in love with the program. I have lost over 20lbs, several inches from my hips and waist, dropped five pant sizes and feel an abundance of energy - solely by clean eating and exercise. It was easier than I had imagined and I still have the same drive and motivation to continue that I had on day one. Based on my results, I had such positive feedback from friends, family and followers. I was asked daily on what I eat, what I do for exercise, and what my routine is. And with that, The Motivated Mama was born.
---------------------------------------------------------------------------------------------------------------------
So, what will The Motivated Mama be?
A blog full of goodness. What is Whole30, how to implement into your life, dietary supplements I use, and some fitness workouts! I will include recipes, weekly meal plans and so much more down the road. If this is a journey you would love to join in with me then let's challenge ourselves to be the changes we want for ourselves. Because, after all, aren't we the biggest role models for our children? Our actions, what we eat, what we do - it all reflects on our littles. Inspire yourself. Inspire your children. Inspire your partners.
Just remember, this isn't a fad diet. This isn't a quick fix. This is a lifestyle change. It is a commitment. But I guarantee you it will be a commitment that you will WANT to dedicate your time and energy into. I want all my followers to love their body and love the image they see in the mirror every day - regardless of pant size. Find your motivation and I promise you will find the time to be a better you.
I look forward to being part of all your journey's!
**Disclaimer** I am not a nutritional specialist. I am not a fitness expert. I am a mom who learned by trial and error. These are my own results by diet and exercise. Please consult your physician before starting a diet and exercise regimen!
First off - thanks for checking out The Motivated Mama. I hope you find this blog resourceful and find your motivation!
So who am I? Well, my name is Jaimie and I am a 27 year old mama to this pretty cool little boy, Jaxson Abrim. We are a pretty rad unit and I will probably - wait, no - I WILL mention him in each blog because he is my daily motivation to get healthy and stay fit.
The reason behind The Motivated Mama is pretty simple -- Diet and exercise just does not come easy for most people. Add being a mom and forget it. Trying to find time for yourself is nearly impossible. Who has time to spend hours in the gym or prep a weeks worth of meals on Sunday? Ya, not me. And I bet most of you don't either. I was tired of trying these fad diets that didn't work and most importantly making excuses for not living a healthier lifestyle. I decided to take charge of what I put into my body.
Now, in past years I had followed the Paleo program and was looking to get back into that level of dedication. A fellow Facebook friend had just posted about her starting the Whole30 program and decided to do my research...
Once I was comfortable with what Whole30 was, I made my attack plan with a start date March 1st, 2014. I fell in love with the program. I have lost over 20lbs, several inches from my hips and waist, dropped five pant sizes and feel an abundance of energy - solely by clean eating and exercise. It was easier than I had imagined and I still have the same drive and motivation to continue that I had on day one. Based on my results, I had such positive feedback from friends, family and followers. I was asked daily on what I eat, what I do for exercise, and what my routine is. And with that, The Motivated Mama was born.
---------------------------------------------------------------------------------------------------------------------
So, what will The Motivated Mama be?
A blog full of goodness. What is Whole30, how to implement into your life, dietary supplements I use, and some fitness workouts! I will include recipes, weekly meal plans and so much more down the road. If this is a journey you would love to join in with me then let's challenge ourselves to be the changes we want for ourselves. Because, after all, aren't we the biggest role models for our children? Our actions, what we eat, what we do - it all reflects on our littles. Inspire yourself. Inspire your children. Inspire your partners.
Just remember, this isn't a fad diet. This isn't a quick fix. This is a lifestyle change. It is a commitment. But I guarantee you it will be a commitment that you will WANT to dedicate your time and energy into. I want all my followers to love their body and love the image they see in the mirror every day - regardless of pant size. Find your motivation and I promise you will find the time to be a better you.
I look forward to being part of all your journey's!
**Disclaimer** I am not a nutritional specialist. I am not a fitness expert. I am a mom who learned by trial and error. These are my own results by diet and exercise. Please consult your physician before starting a diet and exercise regimen!
The Beginning
The concept of this blog was to share my experience with Whole30 and good old exercise. Since my time at the Police Academy nearly three years ago, I have always loved explosive workouts. The academy enlightened me to the wonderful world of Tabata. You can do Tabata in your home, backyard, park, wherever. You do not need any special equipment and you can kick your ass with simple body weight exercises. However....
Now, Tabata is an entirely flexible high-intensity workout that if you actually push yourself, will give you an incredible workout.
Let me begin with, if maintaining a fitness regimen is difficult, I strongly suggest joining your local CrossFit gym. Don't be intimidated by the simplicity of the gym or the chiseled bodies surrounding you because within the first five minutes of you being there, you'll feel like family. What I'm trying to say is, the environment of a CrossFit gym is incredible. There is none of the typical gym mumbo-jumbo where you're competing with everyone else. CrossFit is a competition with yourself - No one else. This is why I suggest joining a CrossFit gym if self-motivation and determination seems to escape you. The environment, let alone the high of completing a WOD, will draw you back every single time; I promise.
If you're from the Western Mass Area, CrossFit IronWill is hands down the best CrossFit gym in the area. Heath and his staff are amazing and inspiring.
Now, if the above doesn't apply to you, then most of the WOD's [WOD; Workout of the Day] can be done in typical gym...mostly. The great thing with Tabata is it mostly can be done in the comfort of your own home. No, I'm not kidding.
But wait - If I haven't sold you yet on CrossFit and Tabata; You can have a total body, smoked, dead on the floor, workout in 20minutes. Sometimes even less.
So here's the deal. Looking for Crossfit? Locate your nearby CrossFit gym and sign up - Promise it'll be the best money spent. Ever. If you want to forego Crossfit and tackle this fitness on your own, let me explain to you how Tabata works.
Now, Tabata is an entirely flexible high-intensity workout that if you actually push yourself, will give you an incredible workout.
Here's the gist of it. It consists of 8 thirty second intervals at 100% MAXIMUM effort. This is not an, "Oh, I'm getting tired I'll go 50%" No, 80%. or 90%. You want results? Then you go 100% till the buzzer.
What buzzer? Well, Tabata utilizes a timer. If you have a smartphone there are apps out there with a tabata timer. I STRONGLY suggest these because when you're in the middle of a Tabata workout, you don't have time to fuss with a stopwatch. I have an iPhone and use iWOD Fitness App.
So, for eight rounds you will do the following;
Interval One
20 Seconds of work at 100% MAX EFFORT
10 Seconds of rest
Interval Two
20 Seconds of work at 100% MAX EFFORT
10 Seconds of rest
Get it?
So, you may be on Interval one or two and think, this is easy. Just wait. By interval 4 you'll be wishing it was interval 8. However, if you complete all 8 intervals and are not short of breathe, you're cheating yourself. So you mind as well go home. The total time per exercise is 4 Minutes. That's it. So GIVE IT ALL YOU GOT!
Now, you might be wondering, what exercises? This is the beauty of Tabata. Any exercise can be done utilizing tabata.
Grab a piece of paper, jot down your exercises, throw on the timer, and feel the burn! Remember, this is a HIGH-INTENSITY workout. 100% Max effort for the entire session. When you're done with one exercise, its right onto the next, with only a 10 second rest. So let's say, you just finish interval 8 of situps, and you are on the 10 second rest period - Be ready to go to the next exercise after those 10 seconds. That means, if you have to run to another spot, you're running there in 10 seconds. That's why it's best to have everything close by. The ONLY rest period between exercises is the last 10 second rest period after interval 8.
How many exercises should you do? Well, for a starter, do one exercise per muscle group, and gradually add additional exercises per group.
** I want to add that you can adjust the rest to work ratio if you are just starting out. Test the time out. I would recommend that if you're new, try a 30/30 ratio.
** I want to add that you can adjust the rest to work ratio if you are just starting out. Test the time out. I would recommend that if you're new, try a 30/30 ratio.
I will attach a beginners WOD, Intermediate WOD and Advanced WOD.
If you want to push yourself more, add in cardio exercises, like sprints, burpees, mountain climbers, etc.
My goal for any followers is to post a daily WOD for people to utilize. But once you catch on to Tabata you're limitless in what you chose to do.
Just remember folks, 100% Tabata training lasts only 4 minutes per exercise; 8 Intervals lasting 20seconds so give it all you got for 20seconds! Make sure you use a weight where you can successfully go ALL OUT for all 8 intervals. Also make sure the exercises aren't too hard and aren't too easy. The exercises should be hard enough to make you sweat and breath during an interval, however, easy enough so you can last all 8 intervals.
Any questions? Shoot me an e-mail. Jaimie.Lee@me.com
Tabata WOD
Note: Please Read the blog below called "The Beginning." It explains Tabata. This WOD will not make sense without first reading below. Thanks!
Here are some WOD's for various training levels. Play around with them, add or subtract. Remember, no pain = no gain. You're going to be sore but I promise you, you will love tabata because you live for the 10 second rest.
I plan on also attaching some videos at a later date. Be sure to do proper movements too! Doing an exercise properly is crucial to getting the most out of it and not hurting yourself!
Here are some sample WODS. In order, Beginner, Intermediate, Advanced. Feel free to with time add weight. Below the WOD are explanations on what each exercise is. In the 10sec rest, jot down how many reps you did. Keep track of these so you can see progress over time. I also use them as a base line. I always try to stay within 1-2reps of the last interval to keep me from slacking. So in interval one, if you do 20 pushups, aim for 20 again, but keep a minimum of 18. If you manage only 18 on interval two, aim for 17 or 16 on the next. Aim for MAX effort all the time!
Planks -Keep your body in a straight line. Don't let your butt sink and don't turn into a tepee. Imagine there is a laser that will burn you if your butt sinks to low and gets to high. Straight line! Rest on your forearms and your toes. See video below!
Pushups - If you can't do a pushup - modify them. But keep up those reps at 100%. If you can do some normal pushups but are struggling towards the end, modify!
Plank Pushups - Start off in plank position, then go from your belows to your hands and back down again, one arm at a time, fast as you can. So it should start off as a plank position and end at a pushup position.
Here is video on how to do the plank-push up. It also shows the proper positioning for a plank.
BW Squats (Body weight) Squats - Just your everyday typical squat. However, be sure to keep your knees behind your feet and instead of stopping at 90 degrees, you want your butt to break your knee plan and be a few inches above the ground. Keep your chest upright. Practice a few to get it down before going 100% max on these. Overtime you can add weight.
Deadlifts - Be sure to read up on how to properly do deadlifts! You can really hurt yourself if done improperly!
Jump Squats - Do a squat and when you come back up use the momentum to jump.
CF Situp - Grab a medicine ball, I suggest the following for each group, B: 4lb, I: 6lb/8lb, A: 10lb. Get into a situp position. Hold the medicine ball behind your head. Do a situp and reach the ball up over your head. When you come back down, the ball goes back over your head. The ball should be reaching to the sky when you come up for the sit-up.
Lunges - Good old lunges, don't allow your knee to extend past your feet. Proper FORM!
Scissor Kicks - Feet should only be 6" off the ground and cross over one another. Hands are under your buttocks.
Flutter Kicks - Feet only 6" off the ground and do small flutter kicks, only separating your feet by a few inches. Place your hands under your buttocks. Do not do full leg extensions. These are small pulsating kicks.
Burpees (My personal Fav!) - Here's a video. They're doing slow motion for demonstration but this is an EXPLOSIVE exercise and should be done quickly. Notice the female is doing a modified push-up. Feel free to use this until you can do a full pushup.
Mt. Climbers - Watch this
Mason Twists - Watch this too!
Sprints - Find a track or gym or wherever you can get a good sprint in! Keep walking for 10 second rest. For advanced you can jog during the rest period!
Ball Sit Up - Take a yoga ball, small enough to put between your feet. Lay flat on your back. Hold ball behind your head. Bring your legs up to an L position, your upper body will come up into a crunch position to meet your legs. Pass the ball from your hands to your feet. Return to the flat position but do not allow your feet/ball to touch the ground. Come back up and transfer the ball back to your hands, not allowing your feet or the ball to touch the ground.
You WILL feel these if done properly. This is usually the exercise that results in my usage of certain words. Goodluck!
That's pretty much it. Again you can use a variety of exercises like box jumps, pull-ups, etc. I will add more as we go along. Goodluck and keep me updated!!
-Jaimie
Here are some WOD's for various training levels. Play around with them, add or subtract. Remember, no pain = no gain. You're going to be sore but I promise you, you will love tabata because you live for the 10 second rest.
I plan on also attaching some videos at a later date. Be sure to do proper movements too! Doing an exercise properly is crucial to getting the most out of it and not hurting yourself!
Here are some sample WODS. In order, Beginner, Intermediate, Advanced. Feel free to with time add weight. Below the WOD are explanations on what each exercise is. In the 10sec rest, jot down how many reps you did. Keep track of these so you can see progress over time. I also use them as a base line. I always try to stay within 1-2reps of the last interval to keep me from slacking. So in interval one, if you do 20 pushups, aim for 20 again, but keep a minimum of 18. If you manage only 18 on interval two, aim for 17 or 16 on the next. Aim for MAX effort all the time!
Pushups - If you can't do a pushup - modify them. But keep up those reps at 100%. If you can do some normal pushups but are struggling towards the end, modify!
Plank Pushups - Start off in plank position, then go from your belows to your hands and back down again, one arm at a time, fast as you can. So it should start off as a plank position and end at a pushup position.
Here is video on how to do the plank-push up. It also shows the proper positioning for a plank.
BW Squats (Body weight) Squats - Just your everyday typical squat. However, be sure to keep your knees behind your feet and instead of stopping at 90 degrees, you want your butt to break your knee plan and be a few inches above the ground. Keep your chest upright. Practice a few to get it down before going 100% max on these. Overtime you can add weight.
Deadlifts - Be sure to read up on how to properly do deadlifts! You can really hurt yourself if done improperly!
Jump Squats - Do a squat and when you come back up use the momentum to jump.
CF Situp - Grab a medicine ball, I suggest the following for each group, B: 4lb, I: 6lb/8lb, A: 10lb. Get into a situp position. Hold the medicine ball behind your head. Do a situp and reach the ball up over your head. When you come back down, the ball goes back over your head. The ball should be reaching to the sky when you come up for the sit-up.
Lunges - Good old lunges, don't allow your knee to extend past your feet. Proper FORM!
Scissor Kicks - Feet should only be 6" off the ground and cross over one another. Hands are under your buttocks.
Flutter Kicks - Feet only 6" off the ground and do small flutter kicks, only separating your feet by a few inches. Place your hands under your buttocks. Do not do full leg extensions. These are small pulsating kicks.
Burpees (My personal Fav!) - Here's a video. They're doing slow motion for demonstration but this is an EXPLOSIVE exercise and should be done quickly. Notice the female is doing a modified push-up. Feel free to use this until you can do a full pushup.
Mt. Climbers - Watch this
Mason Twists - Watch this too!
Sprints - Find a track or gym or wherever you can get a good sprint in! Keep walking for 10 second rest. For advanced you can jog during the rest period!
Ball Sit Up - Take a yoga ball, small enough to put between your feet. Lay flat on your back. Hold ball behind your head. Bring your legs up to an L position, your upper body will come up into a crunch position to meet your legs. Pass the ball from your hands to your feet. Return to the flat position but do not allow your feet/ball to touch the ground. Come back up and transfer the ball back to your hands, not allowing your feet or the ball to touch the ground.
You WILL feel these if done properly. This is usually the exercise that results in my usage of certain words. Goodluck!
That's pretty much it. Again you can use a variety of exercises like box jumps, pull-ups, etc. I will add more as we go along. Goodluck and keep me updated!!
-Jaimie
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