Food, The Momma Body, Thoughts

Wednesday: Long-Form Cardio and Delts

Delts

Glamour shot from the side with good shadows. Pretty much my go-to cause it shows off my rear and obliques.

Today on my spilt list is what I like to call, long-form cardio. But I almost always do a total body workout that has lot of body weight exercises, functional movements, incorporates lighter weights, and, most importantly, keeps my heart rate humming along at an elevated pace for about an hour or so. My favorite thing to do on Wednesdays is to take an hour-long class at the YMCA. But today, as is often the case, I wasn’t able to make it over there. We were up with both boys in the night and when my alarm went off this morning I turned it off instead of pushing snooze. Oops.

Instead, I did a DVD at home. This sounds lame, but I can promise you it’s not. I’ve been a home exerciser for a lot longer than I’ve been a gym rat. I love working out at home! It saves time, you can wear whatever you want, and you can knock out laundry while you sweat! You just have to find the right programs or be able to make one up yourself. And you often need some equipment.

It can be hard to know which home exercise programs are legit and which ones aren’t. I’ve tried a bunch. Right now, I only use two different instructors. The first is Cathe. These are the hardest workouts I’ve ever done. She’s such a terrific instructor and her workouts come without any bluster, wasted time, or dated feel (even if they’re older workouts). This is the DVD I did today, Afterburn. I highly recommend it. It is extremely difficult, effective, bonkers hard on abs and legs (you use sliders basically the whole time), and consists of all low impact exercises. So, if you’re someone who can’t or doesn’t want to jump, this is a great option for you.

The other instructor I like is Zuzka Light. Her workouts are also very advanced and don’t have any extra crap that wastes your time. Her stuff is all online, which I love. You have to buy a membership, but it’s pretty reasonable. Once you sign up you have access to all her workouts. There’s a ton of variety and she’s not afraid to use really heavy weights. It’s the opposite of dance-y. She does not mess around. My favorite thing about her stuff is that each workout is only about 20 minutes long. I often like to string 2 or 3 together. I believe that some of her workouts are free so you can try em and see if you like her.

Anyway, after I finished the hour-long workout I still had some time. I decided to knock out those delts (shoulders) since I couldn’t do them yesterday. I was pretty tired so I just did 3 exercises, 3 sets each, 10 reps, except for the finisher. It looked like this:

Delts

  1. Overhead Shoulder Press, 20 lb dumbbells
  2. Unilateral (one arm at a time) Lateral Delt Raise, 10 lb DBs
  3. Unilateral Rear Delt Fly, bent over position bracing the non-working arm on a chair, 10 lb DBs

Delt Finisher: Scarecrows, 40 reps, 5 lb DBs

Here’s how I felt when I started delts: Home workouts

Here’s how I felt after I was done with that:

Working Shoulders

It was a heinous burn and I almost barfed. But totally worth it.

Food today will probably be about the same as yesterday. It’s a pretty busy week and I don’t have a ton of extra time to do a lot of shopping or cooking prep. Sometimes I do have more time and then I get all Pinterest-y and make some fancy stuff. Sometimes I eat the same breakfast, lunch, and dinner every day for a week. It all depends on what’s going down in Mom-town.

I feel like it’s really important to acknowledge to myself that I can only do what I have time to do. I can only put one foot in front of the other and that’s ok. Some things are more important than others. Reading a book to my son is more important than cleaning the bathroom. Spending time with a sad friend is more important than getting in my workout. Eating a healthy, nutritive dinner is more important than having a superfood-filled, photo-worthy spread.

It’s a little overstated at this point but I still want to talk about how easy it is to scroll past all the social media pics of fab food and bodies and happy, well-behaved kids and feel like you’re the only one who’s struggling. I’ve had weeks where I ate gross Trader Joe’s sushi (the kind with the horrible fake crab!) for dinner four nights in a row. The other day my boys made me cry by mocking my reprimands at the dinner table. I can’t remember the last time my husband and I went on a date. Every time I sit down I have to tuck a loose roll of tummy skin into my waistband. I have cellulite-a LOT of it.

But mostly, I don’t care. I usually do my best and sometimes I don’t really. Sometimes I phone it in. Who doesn’t?

Don’t be shy to ask questions on my Facebook page, if you want!

It was an absolutely gorgeous day here in Los Angeles. I hope you had a beautiful day, too.