Fit4Mom Body Back: Week 2

I’m tracking my progress through Fit4Mom’s eight-week, mom’s-only fitness program, Body Back. Never heard of it? It’s from the same company that offers Stroller Strides.

Read Fit4Mom Body Back: Week 1.

Learn more about Body Back.

Week 2 Recap
What I love about Body Back is that the class really becomes a community of moms all working toward similar fitness and health goals. We have a group Facebook page where the instructor checks in with us between class sessions and challenges us to make positive changes, and we (the participants) can post about anything we’re struggling with or just share successes or resources. Several of us also joined My Fitness Pal and are tracking our nutrition each day using that tool.

Workouts Week 2
Monday, September 22: REST

Tuesday, September 23: Body Back Group Class

Our instructor led us through a tabata workout for Tuesday’s class, which sounded like no big deal when she described it. Tabata is high intensity interval training that goes something like this: 20 seconds of cardio, 10 seconds of rest, 20 seconds of a strength exercise, 10 seconds of rest. Repeat four times.

Whenever I hear that there is a built in “rest period” after only “seconds” of work, I’m all, “bring it on.” I can do anything for 20 seconds, right? The answer is yes, but I needed to be reminded of that many, many times especially as we neared the end of our workout.

Wednesday, September 24: Couch-to-5k (28 minutes total) + 10-minute Abs DVD

Thursday, September 24: 30-minute circuit workout DVD

Friday, September 25: Couch-to-5k (28 minutes total)

Saturday, September 26: Body Back Group Class

On Saturday morning, the weather was perfect for an outdoor workout. The park we use has an amphitheater with four sets of steps. Our instructor planned a workout that made full use of this feature.

We started by running a lap around the entire park, which I’m guessing is a third of a mile. The run ends with a hill climb that puts us at the top of the amphitheater. At the top, we do a strength exercise, bicep curls with a squat. Then we lunge 50 feet to the next station, where we do a squat with a shoulder press. Run to the next station holding the exercise band over our heads (This is honestly my least favorite part of the workout). At the next station, burpees. Run down the stairs. Another strength exercise. Run up the stairs. Frog jumps. Run down the stairs. Pushups. Run up the steps. Lunges. Run down the steps. Crunches. Time for another lap around the park.

What’s nice about this workout is that you can go at your own pace. What’s tough about this workout is that it’s going to challenge you, regardless of your pace. But that’s the point, right?

Sunday, September 27: Couch-to-5K (31 minutes total)

Nutrition Overview Week 2

Meals from Week 2 of Fit4Mom Body Back

Week 2 Nutrition
Using My Fitness Pal helped me stay on track with my nutrition this week, but there’s room for improvement. I am pretty good at staying within my daily calorie goal, but post-work snacking always seemed to derail me. Regardless, I’ll take this past week as a win. A few of my meals from the week (clockwise from left):

  1. Lunch at home: A classic turkey sandwich.
  2. Homemade tortilla soup: I ate this soup for dinner no less than three times last week. I’ll be posting the recipe on the blog soon.
  3. Lunch at work: I adapted a turkey salad recipe from the fifth Fit4Mom booklet. It was good! I added a low carb tortilla and lots of lettuce. It lasted me for three lunches, and I’ll definitely be making this one again.
  4. Easy dinner: It’s not easy to convince me to eat a salad for dinner, but add some seafood, avocado, and fresh corn, and I’m usually willing. Ranch dressing also does not hurt. Just saying.

The Week Ahead
I missed my Tuesday night class because we were in Lake Geneva, Wisconsin. I’ll be posting next week about how I attempted to stay on track during this mini-family vacation.

Progress Report
-3.1 pounds (-3.2 pounds total)

Follow Lou @ Mommy Sanest’s board Body Back Approved Recipes + Resources on Pinterest.

Fitness for Moms: Body Back Week 1

After unexpected health challenges, breastfeeding ups and downs, and struggles with my work schedule, the fog of new motherhood began to lift right as Emme hit the one-year mark in August 2013. I was mentally and physically ready to refocus on my well-being again, and for me, that meant getting back into a regular workout routine.

I did some yoga, tried various classes at the gym, and started running again, completing a handful of 5Ks and a 10K over the past year. In February, through my local mom’s group, I signed up to try Body Back — a fitness program for moms from Fit4mom, the same company that offers Stroller Strides.

From Fit4Mom:

[Body Back] is a results-based workout program designed for moms of any age. The workouts offer high intensity, interval formats that give a total body workout with an added combination of motivational support. Whether you just had a baby or had a baby 20 years ago, it will help any mom get her body back. Each session includes before and after assessments, 2 classes per week, Mama Wants Her Body Back DVDs, a nutrition plan, 1 red resistance band, and food journals. This class is for moms only, no children. It is recommended that you be at least 3 months postpartum before beginning this program.

I signed up for an eight-week session of Body Back after the initial trial class. Then I signed up a second time. After bouncing around trying various workouts, it felt like a good fit and a real routine. I enjoyed the classes, which were different every week and never boring; the instructors, who got to know all of us and were supportive; and the other moms, who wanted to encourage each other. And, even though I struggled to stay on track with the nutrition plan, I had solid results. I gained  a lot of strength, lost a couple pounds, and felt good.

I fell off the bandwagon big time this summer. I decided against signing up for another session, opting instead to just “drop in” to classes when I had time. I wasn’t in the best head space, and after months of being in good workout groove, I was coming up with excuses to bail every week.

Around Labor Day, I started to feel a bit more motivated, so in an attempt to get back on track, I signed up for Body Back again. And in an attempt to stay on track, I’m going to post weekly-ish about my progress here.

Session 1
The session began on Tuesday, September 16 in Memorial Park in La Grange Park. The first workout eases you in to the program—we weighed in, took measurements, and did fitness assessments. I love that while Body Back has a weight/fat-loss component, there’s a focus on gaining strength and endurance. We’ll do the same assessment in eight weeks to see how far we’ve come.

The instructor then passed out our materials and explained the nutrition program, which consists of clean eating along with portion control. The booklet includes recipes, a weekly workout plan, and space to track your meals. We also get workout DVDs, which have options for quick 20-minute workouts, so you can stick to the workout plan even if you can’t get out of the house and to the gym for an hour. Since this is my third session of Body Back, I was given the “Advanced” DVD. I already have three others, including one that is ab focused and one that is lower body focused.

Fit4Mom Body Back Materials & Assessments | Mommy Sanest

Not pictured: My resistance band. I was too lazy to get it out of the car.

The bicep curls, push-ups, full sit-ups, and squat numbers are all based on how many I did in one minute; the run (high knees in place), plank, and side-bridge (side plank) were all held as long as I could. Seriously, the run is my worst ever. Sad face.

And that was it! It’s always that easy, right?

Not exactly…

Session 2
Saturday’s Weigh-in: -.2

On Saturday, we did a cardio-strength-ab circuit workout. Cardio included things like burpees, sumo squats, and power squats. The strength interval typically included an exercise that targeted more than one muscle group, so for example, we did bicep curls with a curtsey squat. Ab exercises ranged from basic crunches to fancy planks with leg lifts and knees to the chest. We did each exercise for one minute before moving on the next; repeated the circuit; then moved on to the next set of three exercises.

Our instructor provides modifications, and you can always work at your own level. That said, this workout was challenging and, for the record, typical. I remember when I took my first Body Back class, I was surprised that the class was so tough. But, it’s designed to push you and help you get your fitness to the next level.

Last Week’s Workouts
Monday, September 15: REST
Tuesday, September 16: Body Back Assessment
Wednesday, September 17: REST
Thursday, September 18: Couch-to-5K, run/walk, 35 minutes total
Friday, September 19: Couch-to-5K, run/walk, 35 minutes total
Saturday, September 20: Body Back
Sunday, September 21: Couch-to-5k, run/walk, 28 minutes total

This isn’t my best showing ever, but to be fair, I had a pretty bad head cold. My goal for week 2 is to continue with Couch-to-5k, but also add in the Body Back DVD workouts.

Last Week’s Nutrition
Last week was a mixed bag, nutrition-wise. I did go grocery shopping and spend the weekend making sure I would be ready to hit the ground running with healthy breakfasts and lunches this week though.

Body Back Week 1 | www.mommysanest.comFrom left to right, clockwise:

  1. As a treat “for Emme,” I made SkinnyTaste Low-fat Peanut Butter and Banana Muffins.
  2. My typical breakfast: whole wheat English muffin, peanut butter, and banana.
  3. I made this Sweet and Sour Chicken recipe from Clean Eating magazine and took the leftovers to work for lunch twice last week.
  4. Healthy snack: string cheese and grapes.