Day 19


Still going! It seems I have definitely made a habit of exercising every day. I manage to fit it in even if I get interrupted 3x and half to cut it up. Just getting it done over here.


The food is a different story. I didn’t expect to be like a ravenous teenage boy with the breast feeding. I am just trying to surround myself with healthy food. And when UNhealthy food makes its way into my home- I leave it out so Ron will eat it. Which usually works.


Anyway, here is what I ate today…


Breakfast: 2 eggs, half a piece of whole grain toast, 1 cup coffee w 1% milk


Juice: celery, spinach, cucumber, apple


Snack: Red seedless grapes


Lunch: pasta w tomato, mozzarella, basil & olive oil. Sautéed broccoli and cauliflower


Snack: a few almonds and a fuji apple


Dinner: whole wheat pasta with asparagus, tomato, broccoli, spinach, carrots, mushrooms in a light cream sauce. 1 baked potato with whipped butter,




Warm up with 30 alternating lunges


1-Reverse lunge right leg back, right hand touches the floor- 20x

Repeat on the left


2-Side lunge opposite hand to foot 20x each side


3-One arm Row w 15 lbs 15x right and then left


4-Run down & up stairs


Repeat 1-4 (except do only 15 reps the 2nd time)


5-Rear Delt Flies- 15x with 8lbs


6-Bicep curls- 15x both arms at the same time, balancing on one leg


Repeat 5-6 (other leg for bi curls)


7-Donkey Kicks- 30x each leg


8- Fire Hydrants- 30x each leg


9- On your back press up to a bridge- one leg up- lower hips to floor then press back up 20x each side.


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


11-On back Both legs up: Alternate scissor legs down and back up for abs- 30x


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


13- Stretch (I did the first 10 minutes of my Mirlates class here, but insert whatever stretchy exercises feel good to you.



What I did today that moved me forward: Drank more than enough water, got my exercise in despite odds, got more than enough servings of a variety of veggies and didn’t consume any sugary snacks. In fact, I have created a habit of not putting any extra sugar or salt on any of my foods.


What I need to work on: Perhaps the volume of food that I am eating, at least for weight loss. I think all this food is helping me with breast feeding and with keeping my energy up, so I am not going to knock it.


I am very curious to hear how YOU are doing with this.


Send me an update on the facebook page:



Your Fitness Coach,


Miranda Zukowski




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