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Week 2: Staying on Track with Bumps in the Road

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Words of wisdom from Supersonic Trainer Liz Kampschroeder:

Setting a goal is easy. It’s chasing that goal that can be tricky. There’s that little thing called “life” that can get in the way. After a great first session together, and a chat about food and cardio goals for the week, the flu hit Kim’s household.

Putting it bluntly, all of our great intentions went right out the window. Our second session got pushed back to the end of the week, food logs were replaced by medicine journals. But here’s the thing, the road to a goal is not linear, but rather a fluid up and down experience. The most important thing is to stay focused on the end result and try to ride out the bumps along the way. You can’t get down when things don’t go exactly as planned. “Life” happens. Slow and steady definitely wins the race and a minor setback will be overcome by sticking to the small kimbyrnes2changes that start the process of change. For Kim one big thing we identified was slowly cutting back on Diet Cokes.

kim waterBetween the impact of the flu, and cutting back on Diet Cokes I could tell a difference in Kim’s appearance immediately. Diet soda can really cause a puffy effect and replacing it with water (see pic!!) can make a huge difference in how your body looks and feels. Hydrated muscles work much better than dehydrated ones.

kimshoe1We tackled a full body workout that can be kimshoe2done at home with some dumbbells or kettlebells, exercise bands and a staircase. You can always improvise with canned food to act as weights in your hands.

For Kim we had her step up right, then raise her left knee while holding a 10lb weight in each hand. We reversed this and did them in sets of 10.

Next she got into a plank position on a mat for 30 seconds and then brought her knees to her chest reversing with oblique twists. We did this in sets of 10.

Kim did bicep curls standing on exercise band and pulling up on it, but you can also do regular bicep curls with weights in your hands if you don’t have an exercise band.

Next up, standing tricep extensions with exercise band hooked around equipment to anchor it. Basically you need something offer resistance while pulling back.

My goal is to work her total body each time with multi bodypart exercises (like the step up while holding weights) so we are maximizing time and effort.

Looking ahead we are game planning extra cardio for Kim to hit this next week and starting to incorporate another day of resistance training.

Note from Kim: While two of my kids have recovered from the flu, the third just came down with it. But that’s “life!” I will keep my work outs at home again this week and hope to branch out next week.

Quote of the week: “Every morning we wake up is the first day of the rest of our life.”

Recipe: Chicken Manicotti — a great make-ahead-meal for busy moms. Use reduced fat mozzarella cheese, add a big green salad and steamed green veggie and it makes for a perfect meal!

Ingredients:

1 pkg chicken tenders, thawed
1 box manicotti noodles
2 cups mozzarella cheese
1 jar pasta sauce
Garlic salt
Olives (optional)

Preparation:

Sprinkle garlic salt over chicken tenders, covering both sides.  Cook manicotti noodles per box instructions.  Rinse, drain and let cool slightly.  Cover bottom of 9×13 pan with thin layer of pasta sauce.  Place raw chicken tenders inside cooked noodles, put into pan.  Cover with remaining sauce, 2 cups cheese and olives.  Bake covered at 375 for 40-50 minutes or until tenders are done.  Uncover for last 10 minutes to let cheese melt.

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