The Fitness Blog of Miss Melinda Has Moved!

My fitness blog has moved and it also has a whole new look! :)

You can still view the older posts here, but I have moved over to the Wordpress platform. I'm afraid to keep blogging on blogger because blogs can disappear at anytime without reason so I have purchased my own hosting to prevent that from happening. Come join us over at www.melindasfitnessblog.com!

Getting Back Your Before-Baby Body

<--Hours before delivery. 3.25.08

You may not know that I never got into a regular exercise routine until after having my second son. I honestly think that because I started exercising within a matter of weeks, that it helped to get my pre-body back even faster. I'm still not where I want to be, but I am getting there. I'm getting there because I've stayed dedicated to working out. It's been amazing both for my physical health and also my mental health.

I have been suffering from severe depression following an unfortunate time in my life off and on for over 10 years. I've also been prescribed different anti-depressants throughout the past few years, which I am totally FOR. I was miserable prior to finding the right anti-depressant for me. But what I have found, is that by adding regular exercise into my lifestyle, it's really helped my mental health. Exercising post-baby can greatly help lessen the mom's chances of experiencing postpartum depression and I can honestly say that I didn't have to go through it. (I had a very mild case of it after having my first son, but I attribute that to having already been suffering from severe depression because of years prior.)

Lisa Druxman, the creator of Stroller Strides and author of "Lean Mommy" (Center Street, 2007) has created a guideline for women to follow post-natal in regards to working out. This is a guideline only and may not work for everyone.

Begin pelvic floor rehab immediately: Kegels.

Weeks 0-2: Focus on gentle activity; begin pelvic tilts and small abdominal crunches.

Weeks 2-4: Short walks, 5-15 minutes.

Weeks 4-6: Maintain routine, don't rush progression.

*Always check with your doctor before starting any physical activity after a birth.

You can view the rest of the article here.

90 Minute Full Body Workout!

Here's an amazing full body workout for you to try - cardio included! It's a different kind of cardio routine, but that's what makes it fun and you'll be surprised by how much it makes you sweat!

*Adjust the weight lifted to what is comfortable/challenging enough for you. This is kind of more of a beginner routine or someone just starting out with weightlifting, but anyone will benefit from the workout.

45lb flat bench - 3 sets x 15

30lb barbell curl - 4 sets x 6

30lb bent over rows - 4 sets x 12

5lb overhead dumbbell press - 3 sets x 15 (ouch!)

35lb seated rows - 3 sets x 15

35lb leg extension - 3 sets x 15

35lb leg curl - 3 sets x 12

15lb tricep overhead extension - 3 sets x 12

30lb barbell twist - 4 sets x 15

overhead crunches - 4 sets x 15

CARDIO CIRCUIT

Jump rope - 110 rotations

Side bends - 100

Incline reverse crunch - 15

Jump rope - 110 rotations

Side bends - 100

Incline reverse crunch - 15

Jump rope - 120 rotations

Side bends - 100

Incline reverse crunch - 15

Jump rope - 150 rotations

Side bends - 100

Incline reverse crunch - 20 (these are KILLER!)

Chest / Biceps Workout

On Monday I had a great lifting day. I worked out my chest and my biceps. That may be a weird combination for some, but I never like to only workout my chest, I always have to work on another area as well. For this day, I chose my biceps. My chest is still a bit tender from that workout!

Flat Bench Press - 35# x 12 reps, 45# x 12 reps, 50# x 9 reps, 55# x 5 reps, 60# x 4 reps and 70# x 2 reps. 70 pounds is the heaviest I've lifted so far. I had Roger spot me just in case, but I completed 2 full reps at 70 pounds! :)

Preacher Curls - I did 4 sets of 20# x 15 reps each.

*I haven't decided what I'm going to do for a workout tonight yet. I'm thinking either back or legs. I don't really have a set routine that I do since it's important to keep your body guessing, so I just make my routines as I go along and workout what I feel needs a good workout.

Muscle Milk Protein Supplement

There are so many protein supplements available, it's hard to choose one. It's important to know that more expensive does not always equal better. If you're more into lower prices than taste, then I'd just opt for the least expensive protein supplement. But if you're picky on taste, I wouldn't necessarily shop by price then. If you're going to buy a protein supplement, it's a waste of money if you don't like it and won't drink it.

The best tasting protein powder or shake in my opinion is Muscle Milk. I have tried vanilla flavored Syntha-6 and Optimum Nutrition Milk Chocolate Whey too and Muscle Milk is still my favorite. Every flavor I've tried, which includes: Mocha Joe, Chocolate, Cookies and Cream and Vanilla, have all been very good. You can either buy Muscle Milk Protein Powder or Muscle Milk ready-to-drink shakes.

Prior to buying any protein supplement, I would do a quick google search to read reviews from other customers. Just type in "muscle milk chocolate reviews" for example.

The best supplement place to shop at is Bodybuilding. They have the best selection, great prices and fast shipping. You might find lower supplement prices on the internet, but then they really get you with their shipping charges. Plus, I've experienced a lot of backorder issues when ordering from anywhere other than Bodybuilding. Bodybuilding also offers Muscle Milk Light.

Workout Wear Wednesday!

Welcome to the second installment of Workout Wear Wednesday! Last week I featured Activa Sports and I'm hoping you were able to take a look at their products. They have some really cute stuff! :)

This week I wanted to talk about Under Armour. The only downside to them that I've experienced is their price, but they have some really cute sports bras. I'm a huge fan of sport bras - I sleep in them, I workout in them, I run around the house in them. I could never have too many. LOL!

They carry lines for women, as well as men, boys and girls. Under Armour offers footwear, hoodies, leggings, athletic pants, sports bras, undergarments, a few collegiate items and more!

If you love Under Armour but you aren't a big fan of their prices, you can always try Amazon or eBay too for some really great prices.

Women's Fitness Forums :)

I have come across some very helpful forums dedicated to women and fitness. The members of these forums share their personal experiences and recommend supplements. Some even keep a journal of their fitness program. If you have any questions, the members of these forums are ready and willing to help you out. :)

*You must be a member to post, but you can read posts without being a member.

Real Women's Fitness

Oxygen

Elite Fitness

Pink Dumbbells

Muscle Mag

Extreme Fitness

Fitness

John Stone Fitness

JP Fitness

Discuss Bodybuilding

Like always, please feel free to share any forums that you like and I'll add them to this list!

7 Ways to Sweat!

Okay, I have to openly admit that I hate cardio, especially in the months of July and August because I can't stand the heat. But...we all know that cardio is an important part of any workout regimen. It helps us to burn calories and fat, and it's also great for our cardiovascular health.

Here are 7 FUN ways to sweat:

1. Kickboxing - To me, this activity appears to be a great way to let loose. If you haven't tried kickboxing or don't know how to do it, try looking for a "how-to" video on YouTube.

2. Soccer - I played soccer for many years growing up and I really miss it. Soccer is not only a great cardio activity, it's something you can do with your family or friends and it's a great way to get kick-ass legs.

3. Turbo Jam - I have been in love with Turbo Jam from the moment I first tried it. I had to see the infomercial countless times before I decided to jump in and buy it, but I'm so glad I did. Even with the very first DVD I viewed, which was very basic and kind of a how-to, I was sweating pretty good within 5 minutes. Check out Turbo Jam Beachbody 5 Rockin' Workouts. You can get it for $6.99!

4. Racquetball - According to Wikipedia "Racquetball is a raquet sport played with a hollow rubber ball in an indoor or outdoor court." All of the side to side action will get your blood flowing and your heart pumping in no time.


5. Swimming - You don't have to be Michael Phelps to get a good workout from swimming. Swimming works out your whole body and helps to build endurance.

6. Step Aerobics -


7. Billy Blanks' Taebo - Taebo burns mega calories and is fun to do. Check out the brand new Taebo T3 Total Transformation Training. I have the Boot Camp Elite set and I am in love with it and the resistance bands are awesome!

My Prevention Blog is Up!

It is so warm and humid here today I can't stand it! Ice water has been by my side all day. It's important to remember to stay hydrated, especially if you lead an active lifestyle.

As I had written in a previous post, I have just recently been accepted as a contributor to the blog of Prevention Magazine. My blog is now online and ready for you to view. I would love to know what you all think and any comments are appreciated. :)

My blog at Prevention

Gina Carano is one tough chick.

Gina Carano is a 26-year-old American Mixed Martial Arts (MMA) fighter, who got her start fighting out of the famed Master Toddy Gym in Las Vegas, Nevada. Some of you may know her better from the popular tv series, American Gladiators. She plays "Crush" and was completley undefeated this past season.

Isn't she the best looking fighter you've ever seen?? I'm sure most people would be surprised to know that she's an MMA fighter just by looking at her. The truth is though, she is one kick ass fighter. Just look at her 6-0-0 record she has in the MMA. That really tells you something.

If you haven't had the chance of seeing her fight yet, she's scheduled to fight on October 4th at 9PM EST on CBS!

*My Fitness Articles on eHow

In case you weren't aware, I am a member and contributor of eHow.com. eHow is the best place to find "how to" articles or even create your own to earn some extra cash. I wanted to share the fitness articles I have written thus far:

How To Sculpt a Great Lower Body - Great ways to get shapely legs.

How To Get a Flat Stomach - This article includes at least one thing that you haven't previously heard of. :)

How To Stay Motivated to Workout - A great read if you need tips.

How To Make Protein Pancakes - There are so many different ways you can be sure to get enough protein, here's a recipe for you.

How To Conquer PMS - Ok...this one is just for fun, but read it, the advice really does work.

You can find all of my eHow articles here!

I hope that you will find at least one of these that will be useful to you. If you have any "How To" requests, I'd be happy to write one, or if you have any you'd like to share, please feel free to leave them in a comment.

Some Great News! And a Survey Please. :)

Hello :)

If you would, please take a moment to take my Blog Reader Project survey? I'm interested in seeing who is reading my blogs. :)

Also, I just found out that I will be a contributing blogger at the Prevention Magazine website! I will post my personal blog link as soon as it's live!

*New Photo!

I finally remembered to take an updated photo!

This photo was taken yesterday (8-11-08) right after my back workout. I was so happy when I saw the picture because I am really starting to see my back, arm and shoulder muscles pop out.

I've been working out at least 3 times a week for the past 3 months and it's really starting to pay off. I only wish I had taken a photo prior to starting my workout regimen. Oh well I guess. :)

I highly recommend taking photos every once in awhile so that you are able to see the progress you've made. Seeing the results has only motivated me to keep working out and I can guarantee it'll do the same thing for you!

A Dren Update! :)

I have been receiving questions about my Dren experience, and how it's going so I thought I would give everyone an update. :)

*Also, if you have experience using Dren, please feel free to post your thoughts in a comment.

Let me just say...this stuff is POWERFUL! On the days I take a Dren, I must wake up before 8am if I want to take it and not have sleeping problems that night. As far as I can tell, that's the only downfall. But, my fiance does take it too on occasion and he has no problem taking it later in the day and still being able to sleep that same night.

I have tried other fat burners and Dren is my favorite by far! What I love most about it, is that it still allows me to be hungry. With other pills, I wouldn't feel hungry all day and then would begin to feel sick because I hadn't eaten. With Dren, I was able to eat 6-7 small meals a day NO PROBLEM! I had also lost 2 pounds that first week I started to take it, I'm continuing to lose inches and I haven't gained anything back.

Dren also helped my workouts. I was able to really focus on my exercises and do my cardio activities for a longer time than normal, and I HATE cardio. I would take Dren just for the fact that it helped me to stay focused on my running.

In my experience, I would give Dren 5 stars out of 5. :) Different supplements are different for everyone, but this one is my favorite and it does just what I wanted it to do.

Also, the pills are yellow and somewhat big...but guess what? They don't stick like other supplements can! LOL!

If you are interested in purchasing Dren, or reading more about it, click on the image below.

Pasta Primavera

Doesn't this look delicious? I just came across this recipe today and I wanted to share it with you. :)

Serves: 4

Prep Time: 15 minutes

Cook Time: 15 minutes

Nutrition Score per serving:

376 calories, 12g fat (28% of calories), 2g saturated fat, 57g carbs, 12g protein, 6g fiber, 112 mg calcium, 4mg iron, 214mg sodium

You can use any vegetable combination in this dish, depending on what looks good at the market.

Ingredients

3 tablespoons extra-virgin olive oil
1 cup sliced red onion
¼ teaspoon salt
1 ½ cups small broccoli florets
1 1½ cups small cauliflower florets
1 tablespoon minced garlic, divided
1 ½ cups green beans, halved lengthwise
1 cup sugar snap or snow peas, ends trimmed
medium red or orange bell pepper (or both), thinly sliced
small yellow summer squash, sliced
8 ounces uncooked rainbow fusilli
2 scallions, minced
3 tablespoons minced flat-leaf parsley
3 tablespoons minced basil
2 tablespoons freshly grated
Parmesan
Freshly ground black pepper
2 to 3 tablespoons pine nuts, lightly toasted (optional)

Directions

Bring a large pot of water to a boil. Meanwhile, heat oil in a large skillet. Add onion and salt and saute over medium heat for about 5 minutes, or until onion begins to soften.

Add broccoli, cauliflower, and half the garlic to skillet. Stir and cook for about 5 minutes, or until vegetables are just barely tender. Add green beans, peas, bell pepper, and squash. Cook approximately 5 minutes more, then stir in remaining garlic. Cook another minute and set aside.

Once water is boiling, add fusilli and cook about 12 minutes, or until tender but still al dente. Drain thoroughly and transfer to a large bowl. Add vegetable sauté and toss with tongs to combine thoroughly.

Sprinkle in scallions, parsley, basil, and Parmesan and toss again. Grind in black pepper and serve topped with pine nuts (if using).

BMI Calculator - Online

If you are interested in finding out your Body Mass Index (BMI) please visit the BMI Calculator from Shape.com and all you will need to do is enter your current weight and height then hit submit. It will show you your results and you will be able to compare it and find out where you're at!

My Latest Workout (Sorry I've been MIA!)

My youngest one has been sick so I haven't been able to update as much as I'd like to, which is everyday. I'm back now though and will be posting daily.

Here's the workout I did yesterday & wow did it feel good!

Flat Bench: 35# 1 set x 12 reps, 40# 1 set x 12 reps, 45# 1 set x 10 reps, 50# 1 set x 8 reps, 55# 1 set x 9 reps

Preacher Curls: 10# 1 set x 15 reps, 20# 1 set x 10 reps, 20# 1 set x 15 reps

Military Press: 35# 3 sets x 8 reps

Seated Rows: 45# 1 set x 15 reps, 50# 1 set x 15 reps, 55# 1 set x 12 reps

I could really feel the burn in my chest, arms and back. That always makes me feel real good. :)

*5 Moves for Better Shoulders*

A lot of people seem to neglect working out their shoulders. If you are looking for a shouler workout to try, see Jessica Paxson-Putnam's shoulder routine below. Click the link to view the entire article and specific instructions for each exercise in her routine.

5 Moves for Better Shoulders


THE ROUTINE

EXERCISE / SETS / REPS
Seated Overhead Dumbbell Press 3 1 10—12
Dumbbell Lateral Raise 3 10—12
Single-Plate Front Raise 3 10—12
Dumbbell Upright Row 3 10—12
Bent-Over Lateral Raise 3 10—12

*My First Ever Blog Carnival!*

Welcome to my very first Blog Carnival! This edition has to do with workouts and ways to stay motivated to keep exercising. I hope you enjoy what these writers have to offer. :)

Frederic Premji presents 6 Great Ways To Motivate Yourself To Exercise posted at BlogMotivation.com

Kacper Wrzesniewski presents Best tips to keep exercising schedule posted at KacperWrzesniewski.com

Kelly Sonora presents 50 Tips for Helping Your Overweight Child Stay Healthy | NOEDb posted at NOEDb: Nursing Online Education Database

Health Blogger presents Healing My Chronic Shoulder and Neck Pain Through Diet and Exercise posted at Health and Fitness Blog

Lane Wright presents The 11 Best Foods You Aren’t Eating | Vegan Bits posted at Vegan Bits

Barry017 presents anabolic training posted at Luke Barry

New Layout Coming Soon!

I have hired Lara of Designed by Lara, to design a new template for this blog. I am so excited because I have seen her work and she does an amazing job! I'm most excited because my layout will actually be fitness-related instead of these pink flowers and butterflies I have right now. LOL!

The layout is expected to be finished sometime next week so be on the lookout for it and be sure to leave me any comments letting me know what you think of it. :)