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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
Posted on January 22, 2012 by admin
It’s time, Moms! To finally get the body that you want! This week we start. Make sure you take your measurements, weigh yourself and take some pictures if you’d like. You can send them to me at larysa@larysadidio.com or even post them on FB. We’re here to cheer each other on so you can get honest with no judgements! Here are Mom On Fire! Christina’s Measurements:
Weight: 252.6
Waist- 45
Hips- 46
Thigh- 28
Calf- 17.25
Arm- 17.25
PROGRAM
I believe in 6 separate meals a day and boosting your metabolism throughout the day with foods that naturally do this, keeping your blood sugar stable, exercising and boosting your muscle to increase your resting metabolism. All this needs to be done gradually so that you enjoy permanent weight loss and you don’t rebel. So here we go!
DIET
Each week I’ll tackle a different meal. This week we’re starting with breakfast. You can continue to eat whatever you normally eat throughout the day but breakfast must be the following:
*As soon as you wake up drink a glass of water
*You can have either green tea (1 T of honey is ok with it) or coffee (2% milk or less, no more than 1 T of sugar…Stevia, agave and honey are ok…no artificial sweetners)
*Choose one of the following. If it’s not on here…don’t eat it for breakfast!
A. Whey protein shake
1 scoop of Whey protein (found at GNC or Whole Foods or natural food store), 8 oz of skim, soy, almond, rice or coconut milk, 3/4 of frozen or fresh fruit, 1 t of peanut butter if you’d like or 1t of flax seeds, ice
B. 0% or 1% Greek yogurt with 1T of bran cereal (Fiber 1, grape nuts, etc)
C. 3/4 cup cereal (you know the healthy kinds!), 1/2 cup 1% or skim milk, 1/2 cup berries or fruit
D. 2 hard boiled eggs (just the whites if you can), 1 slice wheat toast (very little butter or jelly if you’d like) and 1/2 cup of fruit
WORKOUT
Monday, Wednesday, Friday:
15 minutes of cardio (treadmill walking or light jogging, cardio class like kickboxing, zumba, etc or elliptical). You should be panting lightly but not dying.
Tuesday, Thursday, Saturday:
10 minutes of cardio + strength routine (I’ll be posting the strength routine tomorrow)
So there ya go! Let me know if you have any questions. And feel free to search the blogs on my site for fun and helpful tips!
Yours in health and buffness!
xoxo
Larysa
Posted on January 21, 2012 by admin
This is Christina’s first blog. Do you feel like this? Let me help you as I help Christina take charge of her life and her body! Follow along week to week as I change her program and diet. First thing to do is take a “before” picture and your weight and measurements. Measurement sites are: chest (around your nipples, waist (around the thinnest part or middle), hips, thighs (around the upper thigh), calfs (around the middle of the muscle) and arms (around the biggest part of your bicep). Pull the measuring tape but not too tight. Send me your pic and measurements and why you are ready to change your life forever (this is part of accountability and will help you). I keep all info private and won’t release unless you want me to. Send them to: larysa@larysadidio.com. Or you can post on my Larysa Fit Club Facebook page. Come join us and get to body that you have wanted and be a “Mom On Fire!”
xoxo
Larysa
From Christina:
2012 will be MY year!!!!! I have never been thin, I always used the excuse that I have a large frame.I always hid my weight well because I was tall & I had that big frame. I have been on the diet YO YO basically forever. In 2008 I had surgery & started to see a real difficulty losing my mid section ( that is where the surgery was ). I then became complacent with the way things were… until recently. I took some pictures of myself as “BEFORE” pictures. They were just for me so I was in undies & a sports bra! WELL…the next night I was on facebook & decided to change my profile picture & as I was moving the pointer to my picture of choice…I I don’t know what i did but one of my before pictures started to load as my profile picture. OMG..I wanted to die!!!! After a few explicit phrases & a mad rush to delete it from my profile ,I changed my profile picture! I then realized, that if I was THAT EMBARRASSED about people seeing the picture then it was time to make a change! So here I am, knowing I HAVE to admit I need help to get my self on track to get where I want to be!!!!
Posted on January 18, 2012 by admin
Paula Deen’s got Type 2 Diabetes. Don’t know about you guys but this comes as a huge shocker! I was feeling pretty lost but felt reassured when she explained on the Today show yesterday morning that she believes that stress and genetics may have played a part. Haha can’t believe she played that card! The woman made famous for deep frying everything but the kitchen sink cannot think that we buy into her PR scripted and rehearsed shpeel?! Truth is though….I love the lady! I made her apple pie for Thanksgiving and threatened to stab anyone with my dessert fork who came within feet of the leftovers. And ya gotta love her….who has the chutzpah to actually suggest sandwiching a burger and fried egg between 2 donuts?! It’s a riot! Except maybe for the healthcare companies who have shelled out a whopping $96 billion last year on Diabetes. Which, as you know, trickles down to me and you. But, as we all know moderation is the key to healthy and happy living. So if you can take most of her recipes with a grain of salt (and only a grain) and use the others for pure entertainment you’ll find some wildly yummy and funny ways to giggle on a dreary NYC day. Here is a link to some of her best from a blog that a hysterical writer has created entitled, “Paula Deen Is Trying To Kill Us!” (how freaking funny is that?!)
http://www.seriouseats.com/2007/04/paula-deen-is-trying-to-kill-u.html
The blog includes the following winner recipes! I invite you to share any that I have missed.
-Lady’s Brunch Burger: Egg and hamburger sandwiched between 2 doughnuts
-Deep Fried Butter Balls: Butter and cream cheese, well, deep fried
-Velveeta Fudge: Chocolate fudge made out of cheese that may with stand the next world war, Velveeta
-Butter, Mayo, Cheez Whiz spread: Because each ingredient alone isn’t fattening enough
-Bacon wrapped Mac and cheese: Mac and cheese wasn’t palatable so she added bacon and deep fried it
Wishing Paula much love and luck with her new, healthy eating plan and exercise regime to go along. We’ll miss her crazy recipes and I’m sure Alka Seltzer will miss the customers 
Xoxo
L
Posted on January 18, 2012 by admin
Dad On Fire: Week #2
Check in this week had “Dad On Fire!” Mike down 9 lbs! Working out 15 minutes a day! He’s so psyched that he also lost an inch around his waist. I changed his schedule slightly to boost his muscle a bit. The schedule is as follows:
Monday, Wednesday and Friday: 20 minutes on the treadmill
Tuesday, Thursday, Saturday: 15 minutes on the treadmill and 3 circuits of strength training
Sunday: Off
The workout routine is below. Circuit these exercises (do 1 set of 10 reps of each, rest, then repeat twice more)
-Chair squats
-Pushups (see if you can do them with your legs straight)
-Sumo Squat Steps (sumo squat then drag your right leg in; step your right leg out and sumo squat then drag your left leg in)
-One Arm Rows (pick like a 10-15 lb weight or use a jar of veggies or container of tomato sauce…pull elbow in and up close to body, back flat; lower and repeat)
-Reverse dips (on couch or chair)
-Crunches
-Crunches with one knee in (10 reps on each side)
-Crunches with both knees in
Don’t forget the stretches from last week!!
His diet’s looking great and he’s packing on some muscle and losing water water weight. He was just getting used to the diet so I kept much the same and just reminded him to keep drinking 2-3 glasses of green tea a day.
Xoxo!
Larysa
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