Here is my ‘DAY ONE’:



Week 1 Day 1    1/1/13


Weight:  169

Waist: 36   Hips: 43  Bust: 37  Right thigh: 24  Left thigh: 24

Right bicep: 10.5   Left Bicep: 11


Woke up and drank 24 oz of water right away. Will drink 2 more bottles full, making that 72 oz for the day.  Also took supplements

(for me- a prenatal and fenugreek- for breastfeeding)


Breakfast- 1 cup coffee w 2% milk, oatmeal (from the box, on the stove)

With blueberries, home made granola, honey, and cinnamon


Lunch– 1 fuji apple, peanut butter and preserves sandwich. 15 Grain bread from

Pepperidge Farm, Smuckers organic creamy peanut butter, and a teaspoon of Harry & Davids Strawberry Preserves (13g of sugar- too much but not terrible) (and yes, that’s from a Christmas gift)


Dinner– Talapia with a tomato sauce made by my MIL. Sweet potato, wild rice and steamed green beans.


Keep in mind, I am not going hog wild in the beginning of this new program. I make 1 rule a week and stick to it. This week the rule is NO SWEETS! That means no chocolate, no luna bars, no ice cream, none of the gingerbread cookies that are in the tin in the living room (calling out to me…). Next week I might choose to add chocolate (dark chocolate) back in, but this week- it’s out. Things I already have going for me- no processed foods or snacks,  no artificial sweeteners, no alcohol.




I haven’t worked out in 7 weeks, and this first workout back was eye opening, to say the least. While I was bringing the 8 lb weights up stairs, I couldn’t help but notice how heavy they were. I can’t remember the last time 8lbs was heavy!! All the lifting I did was strangely difficult. I guess that just goes to show how strong I was, and not all that long ago.


Keep in mind, I have not gotten clearance from the dr yet, so I am starting off slow with no jumping around.  I focused on hitting all body parts, and on lots of stretching- because it felt good. I can’t wait for tomorrow’s workout!


Warm up:

Alt reverse lunges 20x

Tadasana to Uttanasana:  Inhale arms out around and up, exhale full swan dive until you are in full forward bend. 3x



Reverse lunge right leg back, right hand touches the floor- 5x

Repeat on the left


Squat with an overhead press: Pick up the 8lb weights- Squat with arms down by side. Bicep curl as you stand up and squeeze, overhead press. 15x


Rear Delt Flies- 15x with 8lbs


Bicep curls- 8lbs 10x each arm (alternating)


One arm overhead Tricep Extension- 8lbs 15x each arm (first right then left)


Knee Push Ups- 10x


Donkey Kicks- 30x each leg


Plank 10 seconds, Down Dog 10 seconds. Repeat 4x


On your back both legs up: Alternate legs down and back up for abs- 20x


In same position- reverse crunch (lift your hips) 30x


Stretch  (I did the first 10 minutes of my Mirlates class here- insert what feels good to you).



Keep in mind I am currently a stay at home Mom. What I’m saying is- that this workout and diet works for me in my current situation. You need to figure out what works for you.  All of my food is made at home right now (no more take out for me! It’s weird), which is neither good nor bad. It just is. The pros to this are that I control more what goes in my mouth. I am not tempted to buy chinese takeout, because there is no chinese takeout. The cons are that I can snack a lot more and have to keep that in check. There are pros and cons to every situation. Figure out what is working for you and go with it.


In a nutshell:


Find a supplement at a health food store (not centrum!) to make sure you are getting all the vitamins and minerals that you need.  Don’t overdo it. It’s just a little insurance to help you keep your energy up and make sure you are as healthy as you can be.


Drink at least 64 oz of water everyday. Helps flush everything through your system, thus keeping your body working more efficiently.


Start keeping a log of what you consume. Notice that what I eat isn’t perfect. I would suggest skipping the pb&j and opting for a salad instead.  I also only got 2 servings of veggies (ok, probably more like 3 because I ate a LOT of green beans!). The goal is 5.  Tomorrow I am hoping to get a chance to go to the grocery store and will get more veggies!!


Do what makes sense to you, and remember that this whole weight loss thing is a process. Enjoy the journey!!


Stay tuned for the next installment. This is only Day 1…


Your Fitness Coach,

Miranda Zukowski






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