Day 30!!!


You have completed the first 30 days of your commitment to losing weight and getting into shape! This is a HUGE mile marker!


First, let’s look at where you started and where you ended up…


I’ll use myself as an example. On day 1, these were my stats:


Weight:  169

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

Right bicep: 10.5   Left Bicep: 11


And today, 30 days later, my stats are…


Weight: 154 (to be fair, I think my scale was wrong when I started, so I estimate I actually lost 7lbs. My goal was 8, but 7 is great! 8 is clearly not fair behind)


Waist: 34 Hips: 42 Bust; 37 Right Thigh: 24 Left Thigh: 24 Right Bicep: 11

Left Bicep: 11


Hips & Waist slowly diminishing. I could swear my thighs are MUCH more toned, so SO WHAT if the measurement is still the same (for now), didn’t expect the bust to get smaller- still breast feeding. And biceps are slowly getting a little larger- as they should as I am busting my butt (and biceps!) with my workouts.


What are your stats? Remember, this is a PROCESS!!! The more slowly it comes off (1 or 2 lbs per week) the more likely you will keep it off. I know you’ve heard that before, but believe me IT IS TRUE! Of course we get frustrated that our bodies don’t change overnight the way we want them, too. We like instant gratification! But think of this as a very rewarding journey. When you succeed you will be so impressed with yourself, and your confidence will skyrocket! You’ll feel like there is NOTHING you cannot do!


I also want to demonstrate here how the workouts evolved over the last 30 days. There were 2 workouts, and I alternated them so that sore muscles would get a break from the day before.  They both started at about 30 minutes, and as they got more intense, the time increased to an hour.


Here is where Workout #1 started:


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).


And here is how Workout #1 ended up:


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


5- Jump Rope for 1 minute (averaging 70 jumps per minute now.)


Repeat 1-5


6-Rear Delt Flies- 15x with 10lbs


7-Bicep curls- 10 lbs 15x both arms at the same time, balancing on one leg


Repeat 5-6 (other leg for bi curls)


7- Rear Delt Flies with 5lbs 20x


8- Lateral Arm Raises w 5lbs 20x


9- Tricep Kickbacks both arms w 5lbs 20x


10- Jumping Jacks no arms- 30x


11-One leg deadlift w/ press 10lbs 12x right



12- Jumping Jacks no arms- 30x


13- One leg deadlift w/ press 10lbs 12x left


14- Side Kick into a Squat 20x each side


15- Donkey Kicks- 40x each leg


16- Fire Hydrants- 30x each leg


17- Plank 10 seconds, Side Plank 10 seconds, Plank 10 seconds, Side Plank 10 seconds, Plank 10 seconds


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


19- Reverse Plank 1 minute


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


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


22- Stretch (I did the first 10 minutes of my mirlates class here, but do what works for you)


Here is how Workout #2 started:


Warmed up with my Thigh Chisel video from the Tribe https://vimeo.com/37502944


Rear Delt Flies 8lbs 15x (just like yesterday)


Bicep Curls 8lbs 15x each arm (5 more than yesterday)


One arm overhead Tricep Extension 8lbs 15x (just like yesterday)


Overhead Press 8lbs 15x


Upright Row 8lbs 15x


Knee Push Ups 10x (just like yesterday)


Forearm Plank 20 seconds


On back dbl Crunch 30x


In bridge one leg up- butt lifts 20x each leg




Here’s what I wrote about repeating exercises on Day 2:

“Why am I repeating some exercises? I am still trying to find my limits. If something isn’t sore, you can work it out every day. It’s when the muscles get sore that you need to let them rest. Eventually we will come to a rotating workout, where some muscles get rested while others get worked. “


And here is how Workout #2 ended up (this is the one I did today)


I warmed up with Ilaria’s ‘Powerstrike’ warm up


Then, Thigh Chisel video : https://vimeo.com/37502944


1-Stationary Lunges:  (or split squats- same thing)- go down into the lunge, do a bicep curl, complete the lunge 10lbs 15x- last time hold down 10 seconds.


2-Walk down and up stairs holding the 10lb weights (17 steps)


3-Stationary Lunges: left leg forward, with the bicep curls


4-Walk down /up stairs holding the 10lb weights


5-Squat with Overhead Press 10lbs 15x


6- Jumping Jacks w/ no arms 30x


Repeat 1-6


7-2 full pushups


8- 10 knee pushups


9- On back, legs in table top Chest Flies 10lbs 15x


Repeat 7-9


10-Upright Row 10lbs 15x


11-Overhead Press 10lbs 15x


12-Lateral Arm Raises- alternate arms 10lbs 10x each arm


13- Lateral Arm Raises- both arms together 5lbs 20x


14- one arm Tricep Kickbacks 10lbs 15x right


15-One arm Tricep Extension 10lbs 15x right


16-One arm Tricep Kickback 10lbs 15x left


17- One arm Tricep Extension 10lbs 15x left


18- Jump Rope (60 reps in 60 seconds- avg)


Repeat 10-18


19- Roundhouse Kicks 50x alternating sides


20- Forearm Plank 25 seconds

21-Double Crunch 30x

Repeat 20-21


22- V-sit with 5lb weight- twist side to side 24x




So what changed? Intensity, Weight, Reps, and Cardio was added in.  A lot changed in just one month.


I still need to check in with what I ate today:


Breakfast: Oatmeal, blueberries, banana, cinnamon, coffee w 1% milk. No surprise there


Lunch: Organic Low Fat Vanilla yogurt with pomegranate seeds


Dinner: Chicken, steamed spinach, mashed yams, a few cucumber slices and a few pieces of broccoli


Here’s what I did well today and throughout the program: Stayed consistent with my healthy oatmeal breakfast that never failed to fill me up and give me energy. Also, I did great with cutting out sugar over the duration of the program. It’s true that  I ate some carrot cake and a cannoli at my sister in laws birthday party. But it only happened on 1 day out of the 30. Not bad. I learned a lot about myself as far as how to correct the things that were throwing me off. I am no longer eating ‘fillers’- pasta, rice, bread. No processed foods. Basically sticking with food items that have one ingredient. Like ‘cucumber’.  It has taken a little bit of adjusting, and I did crave a pumpkin pie the other day (yes, a whole one), but I am now sticking to this.  I also took my supplements and drank 64 or more oz of water every day for the past 30 days.


Here’s what I need to work on: Not eating things just because they are in front of me. That seems to be my main weakness. I feel guilty if someone makes me something and I don’t eat it and then it is wasted. I am not a wasteful person and throwing perfectly good food away makes me crazy. I’ve got to avoid having it in front of me in the first place. I have discovered that Ron is an excellent garbage disposal.


And that’s my journey! What have you discovered?? What are your strengths and weaknesses??



Now, it’s time to look at where you want to go from here…


If you liked the video and want more like it, you should consider joining the Fit & Healthy Tribe. It’s $8.09 per month and because you joined me on my journey, I will offer the first month f-ree!!


We have monthly 10 minute workout video that you can pick and choose from and create your own blend. We also have monthly calls, which are great for calling you out (if you need calling out, which most of us do.) All in all, it’s a great accountability system filled with other people who are also interested in their health and fitness.


If you want to find out more, click this link:



You can also apply for a strategy session with me, where we will chat about what you want to accomplish, how to get there, and what your next step needs to be. All you have to do is fill out this questionnaire. It’s all about where you’re at right now, so I can get a good understanding of your current fitness & health levels. Here’s the link for the questionnaire: http://mirzukfitness.com/mirzuk-fitness-questionaire/


I am offering one on one coaching right now, but I have VERY limited space available for this service. If you are interested, send me an email with “coaching inquiry” in the subject line: Miranda@mirzukfitness.com


As for me, I’ll tell you how I am going to proceed. I am going to keep going with the workouts and with my food alterations.  I am going to switch out the time I use to write these blog posts to check in on www.myfitnesspal.com because it looks like fun and will switch things up. If you’re already on the site, you can ‘friend’ me. I will also write at least one entry per week on where I’m at with all of this.


Alrighty then! It’s the end of an era!! But we’re beginning anew tomorrow- with new inspiration and motivation, geared up with our new healthy habits from the first 30 days, ready to move forward and add some more healthy habits while dropping the unwanted pounds!


Until next time!


Your Fitness Coach,

Miranda Zukowski


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