Posted on February 28, 2012 by admin
From Christina…follow her current workout in my next blog!
I am down two pounds this week! I am so happy that I am moving in the right direction…..DOWN!!!! Still feeling great! Everyday it is easier & easier! Love this program because I cook my own food! 12.6 total down….by the way, my MANI/PEDI, the reward for hitting 10lbs, was so much fun! What shall I do @ 20lbs?
Posted on February 20, 2012 by admin
A note from Mom On Fire! Christina
Well I made it to my first 10 pounds, 10.6 to be exact 
I set my goal and decided to take it 10lbs at a time and with each successful 10lbs I am treating myself to SOMETHING! This 10lbs it is a mani/pedi! I feels nice to start trying on clothes that I gave up hope on long ago and realize it isn’t as hopeless as I once thought!!! Thanks again, Larysa! I LOVE being a Mom on Fire!
Congrats Christina!! 10 lbs down and still counting!
xoxo
Larysa
Posted on February 14, 2012 by admin
From Christina:
WAHOOOOO….I am so excited! I am down 7.4 lbs!!! I feel better & more energetic every day! This week I had to add a mid afternoon snack of 150 calories!!! THANKS to Kellog’s for making the Fiber Plus Antioxidants Chewy Bar! 130 calories a bar & it is full of dark chocolate & almonds. I feel like I am cheating because it is so sweet & yummy! With food like this I have no cravings for sweets! The work out was good…I must admit I was happy to get rid of all those CRUNCHES 
Till next week my fellow MOMS ON FIRE. Good luck & keep on losin’…..pounds that is! C
I’m SO excited for Christina! She’s totally committed and on her way to her 100 lb goal. Here’s the program for this week.
Diet
This week we’re tackling lunch. So breakfast, dinner and the afternoon snack remain the same. For lunch, choose one of the following”
-open faced sandwich on whole wheat bread. Wraps are good also. Cold cuts are fine except baloney, salami or any kind of “wurst”. Use 4-5 slices or better yet, fresh meat. You can also enjoy tuna (packed in water) or egg salad. These should = 1 Cup and should be made with the proper serving size of Lite mayo. Add veggies to your sandwich like tomato, cucumber or lettuce. You can use 1 T of lite mayo, lite dressing or mustard. A pickle on the side is totally acceptable! Drink water or seltzer for lunch.
-salad. 2 cups. A mixed, chopped salad is great but here’s what you need to exclude: cheese, salami (as in a chef’s salad), anything fried, bacon and cream dressings. The following are great in salads: corn, beets, onions, any extra veggies, chopped cold cuts or any meats, hard boiled eggs, shrimp, croutons (like 8 of them), nuts (1/8 of a cup).
Basically you’re eating a protein the size of your palm, 1 Cup of veggies and a serving of complex carb (equivalent to one slice of bread)
Workout
Monday, Wednesday, Friday: 30 minutes of cardio
Tuesday, Thursday, Saturday: 20 minutes of cardio + strength routine (same as last week we just added 5 more mins of cardio on this day)
Good luck and write with any questions!
xoxo
L
Posted on February 8, 2012 by admin
Hi Ladies! Let’s pick up the pace a bit and add some more weights. 5- 10 lb dumbbells are great. Do this workout 3 times this week! Good luck!
xoxo
Larysa
This should be done as a circuit…1 set of each exercise, move quickly to the next. After you finish the routine, rest, then repeat twice more.
-Step Ups (step up and down off a step..or the second step)- 12 repetitions on each side
-One Arm Rows (lean over with weight in one hand, back flat, lower arm down then lift keeping elbow close to side)- 12 repetitions each side
-Hip Hyperextentions (holding onto a chair, keep standing leg slightly bent. Straighten other leg behind you and lift and squeeze your butt)- 12 reps each side
-Tricep Kickbacks (leaning over on chair with weight in hand, keep elbow close to body and extend arm back)- 12 reps each side
-Bicep Curls- (weight in hands keep elbow close to body and curl weight up)- 12 reps
-Side Planks (lying on elbow on side with bottom knee bent and top leg straight, lift hips up and arm overhead)- hold 10-20 seconds
Posted on February 7, 2012 by admin
Dad On Fire! Mikey is doing phenomenally well! He’s down 19.4 lbs in 4 weeks and still losing. Here’s Week #3 of his workout. Video to come!
Workout
Monday, Wednesday, Friday: 25 minutes of cardio (light jog, walk, elliptical, bike)
Tuesday, Thursday, Saturday: 20 minutes of cardio + strength routine
Strength Routine
Do this workout as a circuit (one exercise set after another then repeat the whole program 2-3 times). Do each exercise for 10 repetitions.
-Sumo squat jumps (sumo squat and touch a chair/jump together/repeat)
-Incline DB chest press (use a weight that after 10 reps is challenging–you can also do this flat on your couch or bed if you don’t have a bench)
-Wall sits (sit so your knees are at 90 degrees–hold 30 seconds to 1 minute)
-Bicep curls (use a weight that after 10 reps is challenging)
-Intermediate abs (knees to chest)
-Advanced abs (legs up straingt)
-Advanced obliques (legs up straight and crunch opposite elbow to opposite knee)
Don’t forget to stretch!!
Good luck and write with any questions!
xoxo
L
Posted on February 6, 2012 by admin
Happy Third Week Moms! Hope you’re doing great! Christina is down 4.6 lbs in 2 weeks and she checks in here:
Well here I am, two weeks under my belt & I am AMAZED how much the MOMS ON FIRE program has changed my life! I have more stamina & energy. My weight is coming off slowly but I don’t even worry about it! My knees & ankles don’t ache as much. I actually RAN the other day while playing with my daughter! I am not starving or craving anything! I think the fact that I can eat my own food prepared my way is the key for me, because I know I can continue my new eating habits from now on! The workouts were a bit to get used to but they get easier every time. I feel FABULOUS!!!!! Thanks, Larysa
We’re going to keep going! Every week I make changes to your diet and program. Here is this week’s program:
Diet
You’re going to keep Breakfast and Dinner the same (see blogs from week #1 and week #2) and this week we’re changing your snack. At 3:00-4:00 I’d like you to have a snack that’s approximately 150 calories and a big cup of green tea (you can add 1T of honey). Choose one of the following:
-0% Greek yogurt with 1T of granola on top
-part skim mozzarella cheese with a piece of fruit
-3/4 of a Luna bar
-Balance Bar
-1 serving of lowfat cottage cheese and a piece of fruit
Workout
Monday, Wednesday, Friday: 25 minutes of cardio (your choice)
Tuesday, Thursday, Saturday: 15 minutes of cardio and strength training (to come)
Good luck ladies and write me with any questions!!
xoxo
Larysa
Posted on February 4, 2012 by admin
I LOVE half marathons!! Here’s why:
-the training is do-able. You don’t run more than 12 miles which leaves you more time for your family, work and life.
-the recovery time is basically none.
-the injury rate is so much lower than a marathon.
-you’re basically done in 2 hours.
-it gets you into great shape!
-you burn lots of calories.
-you can do many a year (as opposed to a marathon).
-everyone can do them.
-they are SO fun!
If you’re running your first half marathon pick one that is relatively flat (you can google this). Also either commit to doing it for a charity or commit to doing one with your friend or partner….this way you’re accountable to someone and you follow through on your goal. Don’t worry about time (she says flippantly).. ok TRY not to worry about your time and just do it for fun. Try to pick a race that’s in the fall or spring. Running a half marathon in the dead of the summer or winter is murder and you might want to not dissuade yourself from doing future ones.
This is a link to FITNESS magazine’s Half Marathon 10 Week Training schedule. You can choose the beginner or Intermediate/Advanced Plan. I think they’re the best and use the Intermediate one myself! Do yourself a favor and don’t ditch the speed workouts. Regardless if you’re a newbie or seasoned runner, the sprint workouts really help when you get that urge to kick it in at the end of the race (because everyone does and ya just wanna follow).
http://www.fitnessmagazine.com/workout/running/training-schedules/half-marathon-training-guide/
Good luck lovelies!!
xoxo
L
Posted on January 31, 2012 by admin
Hi Moms! Strength training is really important especially for moms. It builds muscle that boosts your metabolism and also fills out any place where you may have sagginess so make sure you lift 2-3 times per week. This week you’ll be doing the same circuit as last week, but adding an interval component. Warm up for 15 mins before this workout and do 3 circuits. See pictures in last week’s blog if you forget how to do the moves!
15 jumping jacks
10 Sumo squats
10 Modified push ups
10 Chair squats
10 Reverse dips
10 Crunches
10 One leg crunches
10 Intermediate crunches
Minimal rest between exercises and do this circuit 3 times!
Good luck lovelies!
Xo
L
Posted on January 31, 2012 by admin
Yayyy Moms! You made it through the first week…Congrats!!! Mom On Fire Christina did great! She’ll be checking in next.
Be sure to weigh yourself the same time and day every week and keep a log of it. I love the app “Target Weight” to keep track. This week we’re making more changes!
Diet
Breakfast stays the same. Continue with the program that I gave you for breakfast in week #1. For week #2 we’re attacking dinner! Here is what dinner is going to consist of:
lean protein (the size of your palm), 3/4 Cup complex carbs, 3/4 Cup veggies
Protein can be the following: any fish, pork loin, lean pork chops, sirloin, 90% ground sirloin, turkey, eggs, tofu, chicken
Complex carbs can be any of the following: cous cous, quinoa, barley, any kind of potato, brown rice, wild rice, wheat berries
You can have any kind of veggies that you’d like
Here is what you’re avoiding: white flour, whole wheat flour, butter, cream, cheese (except parmesan). You can cook with olive oil (or any oil that you’d like). Don’t deep fry anything but sauteeing is fine. Lite sour cream is fine. Lite salad dressing is fine as long as you stay with the serving size. Lite mayo is fine. (Don’t get low fat mayo. It’s gross). Everything else is good to go! Steam your veggies and put parmesan on them or stir fry them. Marinades are great for meat and fish. Add olive oil to cous cous and it’s yummy. Drink water or seltzer with dinner!
Workout
Monday, Wednesday, Friday: 20 minutes of cardio (walking, jogging, ellyptical)
Tuesday, Thursday, Saturday: 15 minutes of cardio and strength training (I’ll post it)
Sunday: Active rest
Make sure you keep a log of your food and exercise. www.myfitbook.com is great. Or just write it in a notebook. The accountability really helps. Good luck lovelies!! Write me with any questions!
xoxo
Larysa
Posted on January 24, 2012 by admin
Hi Ladies! It’s really important to strength train because muscles boost your metabolism and make the saggy, untoned areas of your body look great! Do this routine 3 days a week with one day in between (Tues, Thursday, Saturday). You’re using your body weight for most of these exercises. Perform the routine as a circuit….do one set of each exercise and move to the next with minimal rest between exercises. After you finish the whole circuit do it 1-2 times more. Start with 10 minutes of cardio to warm up.
Sumo Squats- feet hip distance apart, toes turned out. Sit back into your tushie.
Modified Push Ups- above your knees, hands shoulder width apart, keep abs tight and tushie in alignment with your body
Chair Squats- both toes face forward, feet hip distance apart, bend knees and sit back until your tushie lightly taps the chair
Reverse Dips- off of chair or couch, hands next to your sides, bend knees (or straighten for more intensity) and bend elbows lowering hip towards floor-stop when elbows are at 90 degrees then straighten arms and repeat
Crunches- lift chest and chin up to sky, contract belly and crunch
One Leg Crunches- bring one knee into your chest and crunch up and release..repeat other side
Intermediate Crunches- with both knees to chest crunch body up and release
Happy toning!! Write me with any questions!
xoxo
Larysa
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