This was just a listing of my measurements from 2015 when my son was one year old to the present when he is currently six. It had no explanation, no gut wrenching account of the months I spent weigh lifting, training for a half marathon, and dieting. I mean it wasn’t quite a “diet per se”. It was really me eating only healthy foods in healthy portions without exception but it was miserable. I love food, let me say again I Love food! Sometimes, not all the time I live and breathe for food, and in these times wether for days or weeks I want to eat all the things. Other times I don’t much care what I eat, and I aim to eat only healthy foods without much regard for taste. I don’t know why, I’m finicky. I think it relates to my mood, and the season. I know I enjoy food with friends. I love to socialize over a tray of homemade goodies which made losing the post-pregnancy that much more lonely. I learned a lot about myself though, and I pushed myself to new heights I hadn’t climbed since my days in the Army. Meeting physical challenges head on with the tenacity of a trapped animal I was all fight or flight so to speak. I fought through every workout getting stronger and enduring more pain for gains. I flew through the miles until six mile runs came easy breezy. From January 2015 to June I lost 29lbs on my 65” frame putting me down to a size 2/Xs. My boobs became invisible, practically inverted from the lack of body fat. All that remained was the sad shriveled template of my youthfuller chest.
I got a warning from my grandmother when I took my son home Christmas 2014 that baby weight could stick with you, especially as you got older. I was only about ten pounds heavier than my prepregnancy weight, and my goal wasn’t to lose more than that ten pounds and get my button on my old jeans to close since I’d gotten rid of all my maternity clothes early. We flew back to South Korea and I started doing home workouts. Looking back at my weight and measurements it’s funny I wasn’t happy at 145 even though I weigh more than that now. I think I just wasn’t happy. I was restless being a new mom, in a new country, and the holidays are never an easy time for me in general. I realized pretty quickly how unbelievably boring working out alone, at home is. It is truly isolating, and I don’t feel like most anyone is giving their 110%. We are social creatures who thrive on human interaction. Wether its a group fitness class, a running partner, or just the thrill of being around other warm bodies getting out of my house is one sure fire way to increase my productivity.
I enrolled my tiny human in childcare 90 mins a few times a week and began dedicating an hour to myself. I noticed a girl who had the physique i so wanted offering advice/training. Turns out she wasn’t actually hired to offer that advice in house, but we made a little arrangement and for 1/3 of the price of hourly personal training I got myself an accountability partner. She taught me how to train smarter not harder. She showed me how to eat clean (i.e. your whole 30 type diet) but high in protein, and lift lots and lots of weights to get quicker hard earned results. The process wasn’t fast enough for me though losing only about five pounds between beginning training late January and March so I decided to start training for a half marathon with a friend. Ive never loved running, other than the benefit of weight control for me. I trained for this half marathon with my best friend though so it hardly ever felt like work.
fitness 101
I got a warning from my grandmother when I took my son home Christmas 2014 that baby weight could stick with you, especially as you got older. I was only about ten pounds heavier than my prepregnancy weight, and my goal wasn’t to lose more than that ten pounds and get my button on my old jeans to close since I’d gotten rid of all my maternity clothes early. We flew back to South Korea and I started doing home workouts. Looking back at my weight and measurements it’s funny I wasn’t happy at 145 even though I weigh more than that now. I think I just wasn’t happy. I was restless being a new mom, in a new country, and the holidays are never an easy time for me in general. I realized pretty quickly how unbelievably boring working out alone, at home is. It is truly isolating, and I don’t feel like most anyone is giving their 110%. We are social creatures who thrive on human interaction. Wether its a group fitness class, a running partner, or just the thrill of being around other warm bodies getting out of my house is one sure fire way to increase my productivity.
I enrolled my tiny human in childcare 90 mins a few times a week and began dedicating an hour to myself. I noticed a girl who had the physique i so wanted offering advice/training. Turns out she wasn’t actually hired to offer that advice in house, but we made a little arrangement and for 1/3 of the price of hourly personal training I got myself an accountability partner. She taught me how to train smarter not harder. She showed me how to eat clean (i.e. your whole 30 type diet) but high in protein, and lift lots and lots of weights to get quicker hard earned results. The process wasn’t fast enough for me though losing only about five pounds between beginning training late January and March so I decided to start training for a half marathon with a friend. Ive never loved running, other than the benefit of weight control for me. I trained for this half marathon with my best friend though so it hardly ever felt like work.
fitness 101
My max heart rate
220-age (30)
190bpm max heart range
190x.85=161.5
Kates HIIT workout
20 minutes (50sec.on/10rest)
1. Jumping jacks
2. Push-up (chest tap-harder, girl push-up)
3. Butt Kicks
4. Lateral raise and front raise (compound movement)
5. High knees
6. Plank (forearm plank, plank tap)
7. Kettle bell squats
8. Wall squats
9. Skaters
10. Walking push-up
11. Mountain Climbers
12. Shoulder press
13. Single leg explosive lunge
14. Tricep extension
15. Squat jacks and air squats
16. Leg lift crunches
17. Weighted walking lunges
18. Bicycle crunches
19. Kettle bell high-pull
20. Weighted oblique crunch/toe touches
Cool down 10min
Windmill toe touches
Hurdlers lunge
Cross-bodyArm stretch
Overhead arm stretch
Neck stretch
Foam roller
Required:
Speakers
Kettle bells
Dumbbell
Yoga mat
Perfect post workout meal
5egg whites/tuna, brown rice, veggies
Eggs contains protein, aminis, and leucine
Tuna is Leucine rich
Whey protein has leucine
Rice replenishes glycogen "energy stores"
* Each workout should usually take around 45- 60 minutes. I would keep a log of your nutritional intake as well.
With cardio make it a mixture of hiit and steady state. Make sure when you do steady state it's on it's own without the weights until you have a sufficient rest time; 2+ hours. Low intensity cardio is the "safe" route to cardio, as you greatly preserve glycogen stores and burn primarily from fat stores. This type of cardio is considered to be the "best" type to perform in a fasted state (in the early morning) or depleted state (post workout). 30-45 minutes of low intensity cardio, in which you keep your heart rate at 65-75% of your max heart rate. The summary here is that cardio and weightlifting can be done simultaneously, if it is kept at a low intensity. If the desire to perform HIIT is present, then one should wait 6 hours or so and treat it just like a weight training session, incorporating a pre and post workout meal.
Monday-Chest, triceps, cable crunch
Tuesday- Back, abs, cable crunches
Wednesday-REST
Thursday-Shoulders, biceps, cable crunch
Friday- Quads, Gluteus, Hamstrings
*Change movements to 3x12sets last set drop set to muscle failure
Chest
1. Incline chest press @ different angles
2. Barbell press & P/U muscle failure
3. Chest fly stretch and flex on flat bench or
3. Chest fly cable crossover
Triceps
1. Skull crusher
2. Tricep extension
3. Cable tricep push down
*If you lie flat on your back on a bench, you can perform a chest press and chest fly, which work the middle of the pectoralis major in the chest, your shoulders and triceps.
Back
*If you kneel on the flat bench, you can perform a one-handed dumbbell row, which works your back. Lie face down with your arms hanging down on either side to perform the row with both arms simultaneously
*when doing hyper extension "hunched back reduces stress on low back"
Shoulders
1. Overhead press (hold abs tight)
2. lateral raise dumbbell
(Superset lateral raise and press)
3. front raise dumbbell above eye level
Bicep
1. Curl highest weight for one rep, reducing weight until muscle failure
2. 21 wavy bar
3. Upside down curls
2. Leg raises straight super-setted with and bent leg; take each set to total failure.
3. Get on an ab machine with a weight stack. Then start with your heaviest weight and drop it down 10 pounds
4. Plank
5. Cable crunch
Legs quads
*Warm up with ten mins cardio
1. squats single leg
3. front squat
3. back squat
4. lunges
5. Leg press "feet high on platform
6. Leg extensions
Hamstrings, glutes, calves
1. American deadlifts "posterior pelvic tilt"
2. Flat bench Glute bridge
3. Lying leg curls; Start with your heaviest weight for 6 reps, then drop it 20 pounds and take it to failure. Drop it another 20 pounds, etc. until you only have 20 pounds on the stack. Take the entire set to failure.
4. Put on your heaviest weight and drop set it until there is no weight.
Losing the baby weight
2013 Pre-pregnancy Fitness Level
Muscles failure-33 PU/80SU
March 2013 pre-pregnancy 150lbs
34" around ribs
30" waist
40" hips
more
August 20-6 months 170lbs
34.5"
34"
41.5"
September 6-7months174lbs
October 9-8months 178lbs
35.5"
37"
43.5"
November 1-9 months 183lbs
November 13-38 weeks 185lbs
November 20-1 week postpartum
165lbs
January 24-10 wk postpartum 160lbs
34" bra
32.5" waist
42.5"hip
August 24-10 mo postpartum 155lbs
32.5"bra
30" waist
40" hip
October 2014 152lbs
January 2015 145.5lbs
31" bra
30" waist
38" hip
March 2015 140lbs
32" bra
29 3/4" waist
37" hip
July 2015 130lbs and below
30"bra
28 3/4"waist
35" hip
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