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Boot Camp

What were you doing at 5:30 this morning?

Learn more about Fit OC Women HERE

Personal Update

Three months ago today, our youngest son was born. It has been a roller coaster of love, laughter and fatigue... a bit less of the last one lately, thank goodness. During one of those sleepless nights, I thought it would be pretty cool if I could pull on every pair of jeans in my closet three months after having a baby. I figured what the heck, go for it. Today I was able to do just that. I did the happy dance in my closet!

A bit snug but YES they fit!

First off, you hear of those moms that slip right into their pre pregnancy jeans when they leave the hospital. That was not me! I gained 40lbs this time and those jeans were not even sliding up my thighs when I got home! So for me, it was a lot of hard work.

I wasn't going to post this update. Then I figured there may be some expecting mom out there who wonders how they will ever feel great in their clothes again. You will and those clothes will feel even better than before because you earned them back, big time! Plus you will have a little extra love in your life :).

Two Amazing Boot Campers

Last weekend, two of my very dedicated boot camp ladies, Kathy and Julie, participated in the San Francisco Marathon and Half Marathon. To say they did an amazing job is an understatement!

While they trained for their races, they continually made boot camp a priority. I can recall Kathy running 20 miles on the weekend and still showing up for Monday's 5:30am class ready to go... amazing!

Myself as well as the other boot camp attendees, truly enjoyed supporting these two women and celebrating in their success!

Here is what they had to say about Fit OC Women Boot Camp and how it contributed to their accomplishments:

"I just want to thank you for the tremendous boot camp training. Last week-end, I ran the San Francisco marathon with my sisters and I'm very pleased with the results. Your boot camp classes provided excellent cross-training for me. In the past, if I tried to go on a long run, I would have hip and sometimes knee pain related to my IT band. Since your workouts are all about movement and development of all muscle groups, I have been virtually pain-free on all of my runs. Also, I have gained strength and endurance from your classes....which were definitely needed, especially for the last 6 miles of the marathon. I have never been athletic; yet I was able to meet my goal of 3 hrs: 50 minutes.....and you helped make this happen! Lastly, your creativity, knowledge, and caring personality make our workouts fun! Thank you for everything!"

Kathy Jackson

"Hillary thanks to your boot camp program I was able to do the San Francisco Half Marathon last weekend! Prior to the marathon I wasn’t really a runner, I ran 3 – 4 miles at a time (mostly walking). The day of the marathon I had endurance and strength which I attribute to the boot camp training that allowed me to finish the half marathon and I felt great!

Thank you Hillary!"

Julie Kenney

Surf City Beach Derby- Who's In?!

We have quite the group of Fit OC Women who have proclaimed they will dominate the sand on November 6th. Whether it is the 10 miler, 10K, or the 5 & 2K beach obstacles, choose your race and join us!

Do it to be a part of a fun group of women. Do it for the cool shirt we will all wear and do it for the great event with an ocean view!

Shoot me an email if your interested.

http://www.beachderby.com/

Official Boot Camp of the Anaheim Ducks Power Players

Fit OC Women is the official Boot Camp for the Anaheim Duck's Power Players... fun season ahead!

Click HERE for more details on this season's girls.

Peanut Butter Pancakes

I have heard about PB2 for awhile now. I finally ordered the stuff and it definitely lives up to the rave reviews. I have put it in oatmeal in the morning, a shake during the day, and yogurt at night. I never would have thought powdered peanut butter would be so good.

For the last few mornings, my son has asked for "my peanut butter pancakes". He loves them!

1/3 cup Oatmeal

1/4 cup Egg Whites

1 Tablespoon PB2

Blend and top with Agave Nectar or Maple Syrup

If you or your kids love peanut butter this is a great option. You can read about the company HERE

Nutritional breakdown from the Bell Plantation website:

PB2: Powdered Peanut Butter
Ingredients: Roasted peanuts, sugar and salt.
Serving size: 2 Tablespoons (12 grams)
Servings per container: 15
Amount per 2 Tablespoon serving (when mixed with water):
Calories: 45
Calories from fat: 13

Value and % Daily Value*

Total fat 1.5 g 3%
Saturated fat 0 g 0%
Trans fat < 0.01 g Cholesterol < 0.01 mg 0% Sodium 94 mg 4% Total carbohydrate 5 g 2% Dietary fiber 2 g 8% Sugars 1 g Protein 5 g Vitamin A < 1% Vitamin C 0% Calcium <1% Iron 0% *Percent Daily Values are based on a 2000 calorie diet.

One happy boy...

If you have already tried this product, I would love to hear how you have used it!

What Time of Day Do You Exercise?

I get asked all the time when is the best time to exercise? My response is, generally speaking, I don't think it really matters. As long as you get it done, you get it done. Each to their own but for me it is get up early, focus on me for an hour or so and then get on with the day. Some days require a bit more caffeine as a result :) but when that alarm goes off the determined girl in my head says to get out of bed or you WILL regret it later.

So really does exercising at night mean an inferior workout? Click HERE to read an old post that links you to a great article on why morning exercise is superior. However, if it simply doesn't fit your lifestyle then afternoons or nights it is.

I am personally learning to love the evenings as well. I will always be an early riser but lately I have found that teaching an evening boot camp class is really fun for it's own reasons.

But tonight, I decided one of my top five favorite ways to end a day is to put my son in the Bjorn, or "jet pack" as we call it, and go for a leisurely 2 mile walk and take in the scenery.... an older couple walking and holding hands, lady walking and talking to her dog, kids riding their scooters and giggling, group of women walking with weight vests on and clearly enjoying their conversation, few runners, and a teenager working on his car... simply people enjoying their night and living their lives. So next time you fret over when you SHOULD exercise, figure out what works best for you and stick with it. There is no right or wrong answer.

Evening Class for the Night Owls

Anaheim Hill’s All Women’s Outdoor Boot Camp

created

to help you meet your

fitness goals

What FIT Boot Camp delivers

Fun and creative training

All levels challenged

Inviting and non-intimidating setting

Motivation for healthier living

Improved strength and endurance

Improvement in health and appearance

Fat loss and lean body mass gains

New Class Offered: Monday & Wednesday evenings 7:30-8:30

starting Monday July 25th

contact me regarding locations

hillaryskahan@sbcglobal.net

Shushing Your Hunger

Have you ever fed a hungry screaming baby before? I am guessing yes since most of my readers are women or maybe even some fathers. There is that moment right before you give them a bottle that is pure pandemonium. You wonder if that little baby thinks they may just die if they don't eat.

We have noticed this look on our son's face quite frequently throughout the night... like every 3 hours. He looks as if he would put anything in his mouth to squelch his hunger pains. He would eat his jammies, angry fists, blacket... anything. Then once you put the bottle in his little mouth, the world is a more peaceful and better place.

I know I can relate to his sheer panic. I have been to that tipping point of hunger when you think you just may lose it if you don't eat something. That is the exact time when very very bad decisions can be made. You could find your car in the fast food drive thru lane or your hand in a bag of chips.

Having a plan of attack when this moment hits can save you some serious unwanted calories that you will regret later. So what can you do?

Drink Water- yes boring but have you ever guzzled 16 ounces of water and took notice of how you feel? You are a little full. It may be just enough to get you through to your next healthy meal.

Chew Gum- I am a gum freak and think it really does fool your mind into believing it is eating something.

Take A Fiber Supplement- regular or not who cares when it comes to hunger. Dr Oz even recommends this particular supplement HERE

Drink Coffee Or Tea- this has been my go to method lately because it kills two birds with one stone, the hungry baby at 1 & 4 am fatigue as well as my own hunger.

Eat A Handful Of Nuts- don't go crazy here, this could get out of hand if your not careful. Buy one small snack pack of nuts, eat half the bag and save it in your purse or car for later. This is a better quick fix than the other possibilities.

Lastly, I am a big believer in taking a mental step back for a split moment. Remind yourself how hard you have worked in the gym or where ever to achieve your results thus far. I have a go to thought that helps me at these moments, "I didn't work that hard to eat this bad, it's not worth it".

Belly Progress Pictures

1 Week Before Due Date

4 Weeks After

8 Weeks After

Slowly but surely I am getting there.

Check out an interview HERE I did with a mom of 2 a few months back, amazing!

Swings to Sprints and 13 weeks update

Find yourself a field or a treadmill will work too. Get a heavy kettlebell, I used a 32 kg (70lbs). Perform 30 second swings (roughly 20 good swings), put the kettlebell down and go into a 30 second sprint. Use the walk back to start as your recovery or use your heart rate as your gage.

Perform 8-10 sets of paired intervals at the end of your workout and you will feel this in your booty the next day!

Tip: If you do this on a treadmill, keep it running during your rest period so it doesn't take so long to get to a sprint speed.

Personal Update:

13 weeks out

weight 154

body fat 21.2%

Hard work, a solid diet and true dedication to my plan is paying off!

Fun Changes Ahead for Boot Camp

I am very excited about what is to come for FIT OC Women boot camp classes! In the next few weeks, I will be offering more class times as well as a great time slot this fall for the not so early bird (perfect for the mom who has just dropped their kids off at school and wants to get their workout done for the day). I will have limited spots for the the later morning class so check back often for updates and to reserve your spot!

I am also looking forward to announcing a very cool opportunity that has come my way!

Later this week, I will share a great finisher to your training session... it has left this woman with the sorest booty ever.

Fun stuff ahead!

14 Weeks, Long Road Ahead

Two weeks ago, I made the decision to do a competition in early October. Initially I had thought I would do an NPC competition in late October (unfamiliar with physique competitions click HERE). I have decided to switch and try a different organization, INBA- The International Bodybuilding Association, click HERE to read more about it.

I had contacted Kellie Davis who had recently done an INBA competition to get her feedback on the organization. She raved about it and only had positive things to say. She has a great site, www.motherfitness.com check it out. So, thank you Kellie, you helped me make the decision to switch and I am excited to give it a try!

The competition I have my eyes on is Clash of the Natural Champions, October 1st in Corona, CA. That is 14 weeks away! I wouldn't be honest if I said I was totally confident that I will be ready by this time but like most things that are tough in life you never know unless you try. Switching to this competition cut my prep by 2 weeks. Lots of changes need to be made in this 7 weeks post baby physique. Thankfully I am a girl who likes a challenge and love to work hard!

So, with 14 weeks to go and a body fat at a higher level than I have EVER started at, I am ready to go!

The nitty gritty details...

16 weeks out- weight 157

body fat (taken with 3 spot Skyndex)- 23.5

Currently (14 weeks)- weight 156

body fat- 22.5

I will post progress pictures eventually but for now I am just not quite ready to do that yet :).

If posting my progress in this journey inspires you to try something new or commit to something way outside your comfort zone, than I have succeeded.

Your Weekend Workout

If you are in need of a quick weekend workout, here is one straight from today's session at boot camp, 500 reps.

Warm Up- jog, skips, butt kicks, knee hugs, wide out squats, jumping jacks, quad stretch, jump rope, lateral lunges, sumo squat to stand, hip crossover

Core Work- various plank positions

500

Circuit #1

25- Prison Squats

25- DB RDL

25- Mountain Climbers

25- Forward Jump (jump into a deep squat), 2 hops back

short recovery

Circuit #2

20- Right Leg Forward/Backward Lunge

20- Left Leg Forward/Backward Lunge

20- Prone Pike Up (plank position, pike hips up and then back to solid plank is 1 rep)

20- T Turns (push up position, turn open to sky, back to start, open to sky other direction back to start is 1 rep)

20- Burpees

short recovery

**Repeat entire 2 circuits

Last 100

20- Full Sit Ups (keep straight leg, full sit up to tall spine)

20- DB Russian Twist

20- Jackknife

20- Push Up Position, Knee to Opposite Elbow

20- Plank to Push Up

Didn't feel challenged? Add some resistance to the circuit- weight vest, dumbbells, medballs.

For the overachiever, finish the session with 10 minutes of jumping rope. Jump for 45 seconds, rest 15 for entire 10 minutes.

Have a great weekend!

Goal Attained & Lesson Learned

Just three weeks ago, I posted my 5 personal goals regarding fitness. Today, I achieved my goal to run 3 miles under 24 minutes. The last 3-4 minutes my heart rate was through the roof!! I was using all the mind tricks possible to not quit.

During that last 1/2 mile I glanced at my heart rate monitor. It read 173 bpm. I typically see 172-175 bpm when I am doing a timed interval. Those intervals are usually only 60 seconds long with a good rest in between. I feel pretty beat after 60. What I am getting at is, I held a very high heart rate, for almost 3-4 minutes. I didn't think I would be able to keep that pace. However, I wanted to beat that clock so bad that I hung in there.

The take away message is you are stronger than you think you are. You are faster than you believe you are. You can focus on something when everything around you or in you says to quit. If you set goals and share them with friends, family or the internet world in my case, you will achieve them and learn something new about yourself when doing so!

If you have a burning desire in you whether it is to shed 5 pounds... cut out the sweets at night... exercise 3-4 times a week... serve healthier meals for your family... be able to do 10 perfect push ups... drink more water and less soda... write it down and share it with someone else!

My lesson learned today- I am definitely faster than I thought I was and pretty sure I need to up my intensity during those intervals. It is time to set a new goal.

Boot Camp Hill Sprints & Suggested Treadmill Workout

If your goal is fat loss, then long slow runs outside this summer shouldn't be your focus. I can completely understand the need to get out in the sun, take in the scenery and log some mind numbing miles. These runs should be for fun and mind rejuvenation... if that's your thing.

If stripping the fat and getting your workout done fast and fierce is your plan then some hill sprints are a sure fire way to do so.

Boot Camp this morning- ladies getting the job done, the hill is a bit deceiving, definitely tough


If you have access to a great hill, then get outside. First off set a goal for each workout. It may be only making it up the hill one time or it may be 5-10 times. Each week you do this workout add one additional sprint. Warm up for 5-10 minutes prior to sprints. Then run with all you have until you reach the top, pause to make sure you are still alive and make your descent to the bottom. Repeat

Your guide to great sprinting is monitoring how you feel once you reach the top. If you are completely out of breath and need a good few minutes to recover, then you are right where you should be. Another great tool to keep tabs on how hard you are working is a heart rate monitor. Need help figuring out where you should be on these sprints? Then click HERE.

If you have to drive to the next town... town- that would be the northern Minnesota small town girl coming out :)... to find a good hill but you have access to a treadmill, then here is a great workout to try! The suggested speeds and inclines are for a rather advanced runner. Be wise and adjust the workout to your level.

Time Speed Incline
0-10 minutes 6.0 -7.0 mph 0%
10:00-11:00 8.5-9.5 mph 4%
11:00-13:00 3.0 mph 1%
13:00-14:00 8.5-9.5 mph 6%
14:00-16:00 3.0 mph 1%
16:00-17:00 8.0-9.0 mph 8%
17:00-19:00 3.0 mph 1%
19:00-20:00 8.0-9.0 mph 8%
20:00-22:00 3.0 mph 1%
22:00-22:30 8.5-9.5 mph 9%
23:30-24:30 3.0 mph 1%
24:30-25:00 8.5-9.5 mph 10%
25:00-26:00 3.0 mph 1%
26:00-26:30 8.5-9.5 mph 11%
26:30-27:30 3.0 mph 1%
27:30-28:00 8.5-9.5 mph 12%
28:00-30:00 3.0 mph 0%

Time to motivate yourself and try something different if the flat land is where you like to reside. Some hills thrown in your workout will give you huge results!

My parting tip, don't quit before you reach the top or stop the sprint with 5 seconds left... those final feet and seconds are what can take you to the next level. If you are already working this hard, why cheat yourself the full benefits.

Working On My +1

I feel that being able to master the chin up is a truly awesome feat. I have posted various videos over the past few months of myself and most recently a boot camp member performing chin ups as well. It all started with a video of myself doing 10 assisted chin ups at 8 months pregnant and then another video at 9 months pregnant and last week 5 unassisted reps at 1 month post pregnancy.

I have a goal to do a whole lot more than 5! Last Wednesday, I was able to do 5 and have implemented a negative eccentric hold for 30 seconds on my last rep with hopes to get 1 more rep each week. Today, I stepped up to the bar and got 5 1/2 reps. I needed a little hoist to complete the 6th rep and then held on for dear life... 30 painful seconds.

Here is a little video clip of what my 3rd set looked like- 1 rep plus 30 second hold



This Wednesday I should get 6.

Weekend to do list: Bed Bath & Beyond

You hear it all the time that the serving sizes in America are outrageous. We all know this and recognize we need to eat less. But how much less? What does an actual 1/2 cup of rice look like or 4 ounces of chicken for your salad? If you have never measured or weighed your food, now may be the time.

Take some advice from Frank the Tank and spend your weekend at Bed Bath & Beyond. Invest a little money on a food scale and get familiar with what different serving sizes actually look like on your plate. Once you are able to eyeball this, then put the scale away. There is no need to obsessively measure your food. After you have spent a week measuring your food, you will be an expert at knowing exactly what food weighs.

Here is what 4 ounces of chicken actually looks like. Would you have guessed that? Do you know how much calories, fat and protein is in 4 ounces?

4 ounces Chicken
roughly 185 calories
4 grams fat
0 grams carbs
35 grams protein

I have a pretty good sense of food portion sizes but occasionally I will take my scale out and measure my food. I do this simply as a self check. I know when I am making my meal on an empty stomach my portion sizes may be affected by my grumbling tummy. If it is time to tighten up the diet than invest in a food scale and spend a little time learning your portion sizes.

Show Your Kids What a Playground is Really For

Yesterday on facebook, I posted my progress video on my chin up goal. I am striving for 14 unassisted chin ups. I am currently able to do 5. I feel good about this since I am still carrying some extra pregnancy weight. I hope to get one more rep next time I step up to the bar.

Today at boot camp, we had 5 stations and one of them was chin ups/pull ups and sandbag squats. I was able to get a few videos before my Flip died. Here is one video of an incredibly athletic and dedicated boot camp attendee!



What you don't see is that this is her 2nd set and I jumped in late, I missed a few reps before I turned the camera on. Nice job!

I plan to post more videos of boot camp later this weekend. We do some fun stuff at the park before the kids are even up.

You can find my video on a great blog and learning resource- Ben's Blog, check it out HERE

Some of those videos on Ben's blog are unreal. Amazing what people can do with their bodies, love it! Thanks Ben for taking the time to put together a great source of inspiration and motivation!

Mary Mary How Does Your Garden Grow... of fitness tools that is

I have heard people in the fitness community who say you can't get in shape by working out from home. Oh yea, I will prove you wrong... this was a picture from back in 2008 (ignore the date on the picture, my camera was incorrectly set) taken a few months after I had followed a consistent training program, from home.



My first competition


With the right program and diet anything is possible even from within the confines of your own home. You do need to have some tools to help you achieve a lean physique.

The first tool I acquired was the Iron Gym. I have since replaced this with a gym quality squat rack (has a chin up bar as part of it's structure) but before I invested in a quality rack, this Iron Gym was a permanent fixture in our doorway.


What other tools do you need? Dumbbells ranging from 10-30lbs depending on level of course, bench (I started with a Reebok step, plain old step aerobics bench), and a stability ball. That is it! That was exactly what I started with. As my body changed, I invested in more dumbbells and fitness tools. I eventually purchased a very inexpensive squat rack (make sure it is not attached to a bench) and went on craigslist for plates and bar. This was replaced a few years later with a better quality rack.

What did my workouts first look like? Here is an example..

Warm Up- jump rope 10 minutes
Movement Prep

Strength Training

A1: DB Squats
A2: Chin Ups check out this post for help getting you up over that bar

B1: Reverse Lunges
B2: Push Ups

C1: Stability Ball Knee In
C2: Stability Ball Leg Curl

Intervals

Stretch and Foam Roll

So, as you can tell it doesn't take much to workout from home. As your body changes and grows so does your gym. The results are the same, gym or home training, it's the program, diet and dedication that dictate your results.

Are You a Mom? A Must Read Then!

I am writing this post while holding my 3 week old sleeping baby. That is motherhood in a nutshell. We are incredible at multitasking. We take on one of the most important jobs in the world, raising our children to be well behaved, loving, educated and productive members of our society all while cleaning the house, paying bills, doing laundry, helping with homework, etc....

Somewhere within that heavily loaded job requirement, some women can't find time for themselves. Their day is so full that there isn't even 30-40 minutes 4 times a week to dedicate to fitness and exercise. Really? Is there not 160 minutes in a weeks time to workout? I know most women sleep about 6-7 hours at night but for the sake of the recommended 8 hours that leaves you 16 hours a day, that is 960 minutes a day... 6720 minutes a week to get everything you do in a day accomplished... so 160 minutes of those 6720 is hard to find? That is only 2% of your total time!

Now that I have you convinced that you DO have time, I will provide you with a 40 minute workout to squeeze into your day :).

30-40 Minute Workout for Gym or Home

Perform the exercises in a circuit fashion and repeat 3-4 times depending on level

1. 1/4 mile run/sprint (if you are stuck at home, get a jump rope and and jump for 2 minutes)

rest 30-45 seconds

2. 25 reps of Kettlebell Swings, don't know what a swing is check out this post, there is a link to a great article on the swing (home workout: grab your bottle of laundry detergent, it must weigh at least 10 lbs, and perform 20 Reverse Lunges)

rest 30-45 seconds

3. 15-25 Burpees

rest 30- 45 seconds

4. 30-50 Mountain Climbers

rest 30-45 seconds

5. 25-45 Low Stance Wide Out Squats (squat down low, jump feet out wide, return to start and repeat for reps... stay low the entire time- great burn for the booty!)

rest 2 minutes and REPEAT entire circuit!

**BONUS ROUND**
A great website www.coachdos.com turned me on to a great finisher, "plank play". Check out Coach Dos' site here, full of great info and workouts!

We all know what planks are but putting them at the end of your workout is killer.

5 rounds of 60 seconds plank hold, 15 seconds rest. Alternate between prone and side holds. My abs and entire body were on fire when the 5 minutes were up!

That workout only took .5% of your entire weeks time. More importantly, you will be a better mom because you took the time to do it for yourself.


My stats from this workout today... 40 minutes total
1. 1/4 mile sprint approx, 8 minute mile pace
rest 30

2. 40 reps of 24 kg Kettlebell Swings
rest 30

3. 25 Burpees
rest 30

4. 45 Low Stance Wideout Squats
rest 2 minutes and repeated 4 times

14 Chin Ups, Blinged Out Bikini and Kettlebells- Got Goals?

Do you have a goal and purpose to your workouts? When was the last time you sat down and thought about this? What keeps you choosing the healthier option on a menu when your brain is screaming choose the loaded nachos and large margarita? Setting goals is what keeps you on the straight and narrow.

Here are a few of mine for the next year.

1. 14 unassisted chin ups, because pre pregnancy I could do 13 and this mom wants to only get better

2. Squat and deadlift my body weight, I should achieve this in no time and then I will set a new goal

3. Run 3 miles under 22 minutes (currently 26:30)

4. Compete again before 2012, bring on the blinged out bikini

5. Long term goal, complete RKC (kettlebell certification) by end of summer next year, because watching Sean train for this has sparked my interest, calloused hands and all

Those are 5 of my personal goals related to fitness. Now, tell me what are YOURS??!

5 to 10 lbs by the 4th

Memorial weekend marks the beginning of BBQ's, beaches, and pool parties. We spent the afternoon yesterday doing just that, a great BBQ and pool party with some friends. If you are still looking to lose some inches and fat by the 4th of July then it's time to get your diet in order. You can easily lose 5-10 lbs by the 4th of July. If you hate the scale then buy yourself a swimsuit or cute outfit and hang it in your closet as your daily reminder.

So whatever your motivation may be inches lost or the confidence gained to slip into a great swimsuit or bikini, your diet is the catalyst to attain this goal. Here is a fire crackin' diet plan..

Workout Days:

Meal 1: 5-6 egg whites, 1/2 cup oatmeal, 1/2 cup berries, dash of cinnamon to flavor up the oats

**work out**

Post Workout Meal (drink within 30 minutes of finishing your workout): 1 cup nonfat plain yogurt, 1 cup fruit, scoop of protein powder blended

Meal 2: green salad make with spinach, peppers, cucumbers, chicken breast (size of the palm of your hand), drizzle of EVOO and balsamic vinegar and 1 small sweet potato or slice of Ezekiel bread

Meal 3: 2 slices of lean turkey wrapped in leaf of lettuce with peppers, cucumbers and a few slices of avocado

Meal 4: lean protein source (turkey, fish, occasional red meat, chicken) and stir fry veggies or unlimited veggies (try grilling some veggies on your grill, yum!)

Meal 5: keep it light and lean this is typically your meal after dinner... I like to have a protein shake and tablespoon of peanut butter... blend it up with lots of ice to fill you up


Non Workout Days

Meal 1: 2 whole eggs and 2 egg whites with some veggies to make an omelette

Meal 2: protein shake (approx 20 grams of protein) and 1/4 cup almonds

Meal 3: salad similar to the one made on the days you workout but eliminate the sweet potato or bread

Meal 4: 3-4 ounces of lean ground turkey make with veggies or for the sake of simplicity another protein shake with a tablespoon of peanut/almond butter or a handful of mixed nuts

Meal 5: the same meal as your workout day... lean protein and veggies, try grilled salmon and grilled asparagus- yum!


Most importantly, drink lots of water all day! Do not drink anything with more than 5-10 calories in it. Take a fish oil supplement and a multi vitamin.

Follow this diet until the 4th and your guaranteed to see great results!

Gymless Intervals in the Summer, Part 1

I choose to spend my Saturday mornings outside with my ipod and the sunshine. The majority of the year I am not able to do so since Sean is either gone quite early or on the road. So, instead of sleeping in this summer, I am going to take advantage of this and get my workout done outside and at various places in Orange County.

My workout this morning took 38 minutes door to door. I left my house and ran to "the hill", or as my friend Jenn calls it "bitch hill" because yes it is just that. It took me about 15 minutes to get there and then the fun began. I did 3 X 45 second sprints (max heart rate 178) up the hill, stood there for a few seconds and then a very slow wobbly walk back to the bottom (heart rate recovered to 128).

view from the top


view from the ground as I laid right there on the dirt path after interval #3


If you live in Anaheim Hills or really anywhere in Orange County, you are able to find some good hills for sprints. My route back home still had a very large and long hill I had to conquer. At this point, mind games are needed to keep going. I told myself to run to the light post and then walk to the next street sign and so on all the way up. Heart rate remained pretty high the rest of the way.

There you have it, a great get outside and get it done workout. This is part 1 with many more outdoor workouts to come. What a great way to start a weekend!

Training Journal

A link to my training blog...

Small Group Training

Stuck in a rut? Need some motivation and a plan? For the first time, I am offering small group training. What are the benefits of training with a friend or two?

* Increased motivation and commitment to a fitness program.
* Support of another friend to keep both of you in check.
* FUN!
* More cost effective, you split the training fee!

Grab a friend and begin your quest for a fit and lean summer! Contact me regarding my small group training packages. We can meet monthly, bimonthly or even weekly to train. I will accommodate your needs and keep you both on track for success!

Lean Legs for Summer

May, begins the start of sundresses, shorts and cute little skirts. Here in California these past few days, we have entered summer mode. HOT! There is no way you want to put on jeans or pants in this weather. Are you still worried about unveiling your winter legs because they are just not lean enough for shorts and way to white to be seen? Then get a spray tan and add this circuit to your workouts.



Sean posted this on his blog

Yes, he uses it with professional hockey players but it is a great conditioning circuit for women as well. I have done similar leg circuits as finishers (something performed at the end of your workout) and have gotten incredible results from them. These have been performed with simply body weight or even a weight vest for the advanced individual. Think it looks easy? Yea right! There is always a way to advance it to your fitness level. This leg circuit is a a great way to sculpt some lean legs.

I am not talking about these legs, and trust me, you won't even come close to these...


and I am not sure many women find these legs appealing, I know most males don't either...


I think these are pretty right on the money...


Carrie Underwood doesn't just do cardio to achieve these sculpted legs. No way! She has muscle mass with very little fat on top of it so that is why they are so defined and quite frankly hot!

Time to ramp up your fat loss for summer. Summer and lean legs are just around the corner!

T Minus 3 Days and a Suggested Read

On Saturday, I am going to be induced... yay! Talk about pure excitement in our house! My doctor said the phrase, "Do you want to be induced?" and I didn't hesitate to say yes. He thinks the baby is a good size and it is only a week before my due date. So let's get this party started!

I have had many friends 'suggest' doing all I can do to increase my chances of going into labor on my own before Saturday. If it isn't a crazy suggestion, like that castor oil or whatever, I will give it a shot. Drink raspberry leaf tea.. sure. Eat a whole pineapple... sure. Run sprints and squat jumps... sure. That is exactly what I did today. So in honor of the eve of the eve of my induction day, I got a nice little circuit in today. Check it out...

Foam Roll at least 10 minutes... oh my hip flexors and IT band have taken a toll during these last few months
dynamic warmup 5 minutes (leg cradles, knee hugs, quad stretch, band walk, sumo squat to stand... and a few others)

1/4 mile jog (not very pretty and incredibly slow)
50 Kettlebell Swings
15 T Push Ups

1/4 mile jog
25 squats, 25 squat Jumps
20 TRX Rows

1/4 mile jog
15 each side Bottoms Up Kettlebell Front Squat and Shoulder Press, flip that kettlebell so the bell is up, watch how wobbling it becomes, tough!
15 Single Arm Kettlebell Swings

1/4 mile run, for a pregnant lady
50 Kettlebell Swings
15 T Push Ups

Finished up with 20 minutes of 60 second run, 60 second walk. Great 45-50 minute workout!


If your new to the kettlebell swing or wonder if your doing it correctly, check out this article on t-nation.com by Dan John. It is a great read.

Boot Camp Just Got More Challenging

I have slowly acquired more and more tools for my boot camp over the years. At first, I started with women just bringing a mat and weights to class. Over time I have acquired various fitness tools that have made camp a lot more exciting and fun! I have quite the extensive list of fitness tools that I use with my group of clients. I often will bring these "toys" as we like to call them to class. Typically, I have people partner up and I put them through a circuit of exercises with various work to rest ratios. My group of women are fit! They are constantly challenging me to provide them with the best workout possible.

An example of a past circuit:

Station #1: Band Assisted Chin Ups or TRX Inverted Rows

Station #2: Sled Pushes or TRX Sled Pulls

Station #3: Med Ball Slams or Med Ball Russian Twists

Station #4: Batteling Ropes

Station #5: Court Sprints

Station #6: Agility Ladder Drills

and new to the arsenal of fat loss tools... the Ultimate Sandbag.


Does your Boot Camp incorporate some of these tools? If not, it may be time to try something fun and new!

Transformation Update

If you have followed my blog over the last year, then you know this woman's transformation. Jenn is client and friend that has worked so hard to achieve a physique she feels good about. Check out this before...

and here is her most recent...

This woman has worked hard to make her body change and respond. She has logged endless grueling workouts with a commitment to a plan that would leave most people wondering what the heck they were doing. Not Jenn though, she is a fighter.


Q: Jenn, you started your fat loss journey a little over a year ago. What was your tipping point that made you think you had to change what you were currently doing? Were you no longer getting results at the gym? How often did you workout and what did those workouts look like?

I was not happy with the results I was getting. I was paying for a personal trainer, quite a bit of money, and not getting results. I worked out six days a week, three lifting (an upper and lower body lift that alternated) and three cardio days on different pieces of equipment and not seeing anything. I had a picture in my mind of what I wanted to look like and was getting no where near it. I could not move the scale and looked soft and thick everywhere.

Q: You really cleaned up what you were eating. What was the biggest change you made when it came to nutrition?

More protein and a lot less carbs, eating six times a day and not starving myself.

Q: When you were eating healthy and working out with a plan how did you feel physically and mentally?

When I eat clean I feel better both physically and mentally. I have a problem with food, I get those guilt feelings when I eat something I know that I am not supposed to. Eating clean gives me all around confidence but also the knowledge that if I do want something "bad" that it is ok every now and then.

Q: You get up at an unreal hour because your a mom, wife and teacher and in order to fit it all in you sacrifice sleeping in :). What does your morning usually look like?

I wake up, usually not with an alarm, anywhere between 2:30 and 3:30 am, yep am. Do a one to two hour workout and then get ready for work, all before the rest of my family is even awake. I then come home from the gym, eat, and get my son up and ready and out the door for school by 6:45. I do not want to miss anymore time with my family than I already do because of work, so I get up early.

Q: What are you most proud of in the gym? Any personal records you would like to share?

I love being a woman and going upstairs to the free weights and lifting. No one (guys) look at me funny anymore. I can do pull ups and chin ups unassisted. This was a huge goal for me!!

Q: You decided to give a bikini competition a try (twice actually). What was the hardest part of the prep? What was the most rewarding part of it?

The amount of time it took towards the end of the prep. Two a day workouts were the worst, especially when you body is physically exhausted and you feel like you have nothing left. Just getting off of the couch took a lot of thought. The eating can be tough when you are missing out on what your family is eating or you have to skip a holiday. I love the day before the competition prior to tanning. I know I have done everything in my power and am super lean and sexy. I also love the comments that people make when they see how far I have come.

Q: What would you tell someone who was beginning to think about preparing for a competition?

It is the most physically and emotionally demanding thing you may ever do, but also worth it. Definitely take start and ending pictures to see how much progress you have made. Be prepared to give up time with everyone but the gym and you will be hungry, know that you can always eat later...16 weeks is a short time when you figure preganacy is 40.

Q: What does being fit mean to you?

Looking lean with muscle definition. Also, being able to keep up with my five year old.

Q: Any future fitness goals or plans?

Thinking of competing in a renegade run and at some point a triatholon. I also plan to train with my trainer for her next competition post baby.

Q: Lastly, tell me 3 things you know now about fitness that you wish you knew 5 years ago.

1. Get a heartrate monitor and know how to use it.
2. Understand HIIT
3. The myth behind eating

My Body is Like a Canvas...

I am edging towards the finish line of this pregnancy. I am 37 weeks and considered full term. This baby can come any day now. The Skahan house is looking forward to meeting this little guy. So many questions have been looming... What will he look like... Who will he resemble the most... Does Will really understand that he is going to be a big brother... we can't wait to discover all these things!

Obviously, first and foremost my goal is to have a healthy baby and adjust to a newborn in the house again. My personal goal is to bounce back to my pre-baby body as quickly as possible and quite honestly, achieve a physique even better than before. I am not convinced of the old saying that it takes 9 months to put it on so give yourself 9 months to take it off... no thanks I'd rather not. I plan to share that entire journey through this blog. I will share progress pictures (even if they are scary at first...eek), diet plan, training program, weekly stats updates, struggles and frustrations as well.

37 Weeks


My body is a canvas waiting for me to recreate every curve. I have done it before and I know I can do it again. I hope these personal post baby blog updates will encourage some woman to do the same. So, join me and feel free to let me know. Would love some company along for the ride!

9 months pregnant... still doing chin ups!

4 weeks left and still pulling this 30lb weight gain over that bar for 8 reps with an assistance band. Not bad considering 4 weeks ago I could do 10 reps. I feel good and I am ready to have this little guy and get back to not needing a band!

Flip This!

Found a fun (in a very sick sense of the word) and nearly free piece of equipment yesterday, a used tire. I have always wanted a tractor tire for the home gym but didn't know quite where I would store it. Sean isn't to thrilled about a tire in our backyard but I promised him he won't even know it's there ;).

Why would I want such a thing and what do I plan to do with it? Just watch this video..


Cameron Diaz flips em' with A-Rod

What Shall I Eat Tomorrow...

Do you actually have this thought? Or do you have the mentality that whatever happens to come across your plate that day will be devoured? You could never plan your meals for the next day because you don't know what you may be craving. Well, my advice for this fly by the seat of your pants meal planning is to sit down and actually think about whether or not your eating habits are actually helping you achieve your fitness goals.

As women and mothers we have to plan our days out. We have multiple places we need to be at different times. You need a game plan to get it all done. We plan our financial lives, budget expenses and try to set aside for the future. I think most of us know when your next workout will be and generally what it will entail. You have an exercise plan. What I am getting at is most things in our lives are planned to some extent. So, why shouldn't what you eat be planned as well?

Now, I am not talking about being obsessive about calorie counting and knowing the calorie breakdown of everything you put in your mouth, unless you have a specific goal and date in mind. I am talking about having a fridge stocked with everything you need to eat well all week so you can make good choices. Plan for success.


The Am I On a Diet, Diet Plan

This is the mind trick you want to play on your body. You want your body wondering if you actually are depriving it of the usual indulgences and yummy food things in life. You plan your meals based on hitting a few criteria and don't worry about calories to much.

Criteria #1
You eat 4-6 meals a day. There is no ifs ands or buts about it. You have a healthy breakfast after waking, a snack a few hours later, a meal around midday, another snack late afternoon and a meal in the evening. On days you workout you may add an additional 6th meal that day as well.

Criteria #2
You have 20-30 grams of lean protein with every meal.

Criteria #3
You eat veggies in at least half of your meals for the day.

Criteria #4
You have a piece of fruit in 2-3 meals.

Criteria #5
You eat healthy fats daily.

Criteria #6
You don't eat junk... you just don't. Make rules for yourself and follow them. If you have children, you have set rules for them when it comes to eating, why shouldn't adults have rules as well. We certainly don't burn off excess calories as easily as children do so don't consume it, it will become part of your figure guaranteed!

Criteria #7
You indulge in a treat 1-2 times a week... only if you deserved it though! If you followed these easy diet rules all week then yes have a glass of wine with your husband, frozen yogurt with your child or dinner out with friends.

Criteria #8
You drink lots of water and eliminate caloric beverages.

That is it! Don't complicate it so you fail. Plan your meals the day before and have a game plan as to where you will be generally for each meal and pack a little cooler if you need to. I have two different coolers I use weekly. One of them can carry 2-3 meals and the other is small enough for just my lunch.

What would your meals look like?

Meal #1, post workout or eaten shortly after waking
Eggs, egg whites, protein powder, nonfat plain yogurt, nonfat cottage cheese, oatmeal, Ezekiel toast, berries, melon, veggies

My current favorite because it is yummy and fast: 1 package of oatmeal, heat for 1 minute, add 1/2 cup nonfat cottage cheese, microwave 45 seconds, 1 scoop of protein powder, stir and 1 tsp of peanut butter or a few slivered almonds... yum, at least I think it is!

Meal #2
Piece of fruit, veggies and lean protein (no need to list all of these, we all know what lean protein is)

Yesterday's snack: marinated and grilled chicken I had made a few days prior, brussel sprouts and salsa

Meal #3
My go to meal is a salad with tons of veggies (cucumber, red & yellow pepper, tomato...) lean protein and healthy fat (avocado, almonds or lean oil based dressing). Go easy on the cheese and heavy on the veggies! Can't go wrong with this daily.

Meal #4
This tends to be the forgotten meal since the afternoons generally are busy, so make it quick and simple. A protein shake and a piece of fruit if your on the go. Another idea if your home, throw some frozen fruit in a blender with ice and scoop of protein powder, very yummy.


Meal #5
Your meal at home, lean protein of course, veggies and carb choice (sweet potato, brown rice, brown rice pasta, quinoa, corn tortillas)

This is what's planned for tonight- lean beef, veggies and quinoa.

Meal #6
If your stomach is talking to you and you need something before bed, try a cup of nonfat plain yogurt with either some nuts (don't go crazy here) or some fruit on top. After you consume this, the kitchen is closed, don't go back in there!

Some very simple and basic ideas to planning meals and what your day of eating should look like. It isn't anything earth shattering but it keeps the furnace running, stomach full and you never feel like your on a diet. If you have already adopted these eating patterns and habits and want to take it to the next level my next post will discuss easy calorie counting, higher/lower calorie days and ways to kick it up a notch!