Fitness Progress + A Weight Training Video!

casual off duty look for busy moms (1 of 1)-1Alright friends, lets get real about my fitness progress (that I usually share on my snapchat) today. As some of you know, when Charlie turned one I finally decided to get my butt in gear. I needed to make some serious changes in order to get in shape after having a baby. Although I have a petite frame, I am naturally curvy and weight loss has never come easy for me. If I want to lose weight, I have to make changes. I have never been able to eat what I want. I tend to settle on my body and make excuses that “this is just how my body is,” blah blah blah. 

Having a baby does something to your mentality. I’ve never been more proud of this body that grew, nourished and kept my son safe. It deserves to be strong, not only for me but for my roll as a mom. I was also sick of how my clothes fit and my love handles were REAL. 

My neighbor works at Equinox and I had told her that I really needed to get it together. I knew I wanted a female trainer and she scheduled a fitness assessment with Erin (my trainer – she is the BEST). The fitness assessment, however, was not the best. Nothing will get your butt in gear like hearing that your body fat percentage is POOR. POOR!!! I never thought I was overweight but when you see that your body fat percentage is 31% of your total weight. That doesn’t feel good. *Also, note that none of this is sponsored. Invest in yo-self. 

The first photo was taken on September 23rd after my first session with Erin. The second photo was taken two weeks ago. I have lost 4 lbs (not a lot but I’ve gained a lot of muscle) and 4.5 inches off of my abdomen. I have lost about an inch everywhere else (chest, arms and thighs – these areas have gained the most muscle). My main goal was to drop the body fat percentage and as of last week I have lost 10% of my body fat. Woohoo!

The next stage is to really change my diet in order to expose my muscle and beat that baby fat that has lingered my whole life. I try to eat healthy 4 days a week (like really strict) and when I want to splurge I still tend to eat healthy (think salad with a side for fries -ha). The damn wine glass haunts me every night, too. 

I am completely aware that this is an investment for everyone. For my own success I need someone to hold me accountable. I also know that my body gets too comfortable doing the same things every day. I needed someone to switch it up, challenge me and kick my butt. It has now been 4 months and I always look forward to our sessions! It is always something different and even after four months I am always sore after our workouts. I meet with her 3 times a week and try to do cardio intervals 2-3 days a week.

I created a youtube video with a few weight training circuits that we do every week. You can usually see these in action on snapchat (@lizadamsss) but I know that they are hard to screen grab so I wanted to make a quick video that you can refer to from time to time. See it here! (do you want to see more stuff like this??)

In terms of my cardio days, my trainer recommended cardio intervals to really burn the most calories in the shortest amount of time. I typically stick to the treadmill or the stair master.

Stair Master Cardio Intervals: 30 minutes

Interval setting on the stair master for 30 minutes. Alternate 2 minutes at level 6 and 2 minutes at level 10 (this is automatic when you choose level 6). Note: all stair masters have different settings to test yourself and see what pushes you!

Treadmill Cardio Intervals: 30 minutes

Set incline to 1.5. Alternate 1 minute walking at 4 mph and 1 minute running at 8.8 mph for first 10 minutes. Alternate 1 minute walking at 4 mph and 1 minute running at 9.0 mph for next 10 minutes. Set incline to 2.0. Alternate 1 minute walking at 4 mph and 1 minute running at 9.0/9.2 mph (alternating every sprint minute – I usually go 9.2/9.0/9.2/9.0/9.2 for the last 5 minutes of sprints).

Note: It took me awhile to get to this point. Start where you are comfortable and build up! The important things about intervals is getting your heart rate up and dropping it and building it up again. This is what helps your body burn more calories/fat!

Let me know if you have any questions in the comments! I’m going to be sharing some of the healthy recipes I’ve been making (as seen on snapchat/insta-stories) this weekend. You can see a few of them here! Plus, I’m sharing some of my favorite workout gear below…

XOXO

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61 thoughts on “Fitness Progress + A Weight Training Video!

  1. Liz, I love you for sharing this! It’s so incredibly inspiring/motivating to see your body change. I, too, have been taking progress photos after finding a fitness studio here in Chicago where I really thrive. Maybe I’ll get the courage to share them soon. I’ve been loving all of your fitness content – it keeps me in check 🙂

    26 and Not Counting

  2. You are looking amazing, Liz! Thanks so much for sharing your journey with us. It’s a great motivation for me to see how hard you’ve been working and the results are paying off! Keep it up, girl!

    Kristin
    http://www.cupcakesandthecosmos.com

    P.S. – Can’t wait to see the healthy recipes you’ve been making!

  3. You are so inspiring Liz! LOVE how you keep it real…trying to find time to workout and take care of yourself after having a baby is ROUGH. Elle is 2 and I still haven’t figured out a good schedule. But I definitely feel so much better when I get to work out! I’m sure I’m a better Mom when I feel better about myself and have time to do those things for ME too!

  4. I love that you’re sharing this, Liz! After watching your snapchats it helped to get me motivated to lose the baby weight after my 2nd baby. I look at my before photo and realize that, while I haven’t lost a ton of weight, my body looks better and stronger. Keep it up!

    Jamie of Hello There, Lady!

  5. As a new Mom to a 5 month old I am slowly starting to get to the gym three days a week but am finding it hard to turn off my mommy-brain, worrying the entire workout that the woman at the gym daycare is going to come get me. Any advice on how to zone out and focus on yourself while not being a totally selfish mom at the same time?

  6. You go girl! I love that you share your fitness and progress. It’s so helpful!

  7. Thank you so much for this post! I really enjoy the honesty, vulnerability, and insight into this journey. I look forward to more post like this!

  8. Liz,

    I LOVED this post! You are one brave boss lady and you look amazing! I look up to you so much as a blogger, mother, wife, and friend, and now hopefully, if I can kick my butt into gear, as a healthy example!

    If you’re interested and have the time, I would love to see like a three day food diary of yours. The recipes are super helpful and you could link to them in the post. Julia from Lemon Stripes did something similar and it was so helpful to get ideas!

    Keep up the great work!! xx

  9. Good for you Liz! This is so inspiring. It is so hard to get back into the swing of things after having a baby. I feel like the last person you think about is yourself. This totally makes me want to kick it into high gear and get back into a work out routine,

  10. Loved this! Looking forward to hearing more about your progress and eating plan.

  11. Great job, Liz! You are looking great and your hard work is paying off! You should be very proud of yourself.

  12. LOVE this – video is great and the descriptions are really helpful. I’ve done sprint intervals on the treadmill a lot – going to try your version tonight!

    Thanks for being open and honest about this all!

  13. You look amazing! So proud of your hardwork!!! Way to set such a great example of taking care of yourself for Charlie 🙂 Loved this video and would love to see more workouts and recipes! Seeing other people’s creative workouts always help me to stay motivated, so thanks! XO

  14. Hi Liz – Wow, congrats on losing 10% body fat – that is awesome! I’m going to try your treadmill workout this week. Somehow I don’t think I’ll be sprinting at 9.0 mph, but it’s a good goal to reach for. I’d love to see more fitness posts.

  15. I’ve been loving this content and especially love the meals you share on social media! It would be interesting to know what you’re eating for breakfast, lunch and snacks throughout the day while keeping up with Charlie. I think all Moms struggle with that!

    My son is 15 months and I hit the same mark you did, my husband and I have really stepped it up and are finishing our first Whole30. It’s been a game changer!

    Katie @ http://www.livehalffullblog.com

  16. This is so awesome! Congratulations – you look amazing! Would love to see more of the healthy recipes you’re making and loving. Your fitness journey is really inspiring because it’s so real. Thanks for sharing!

  17. Yes Liz, love these posts! These and recipe posts are my favorite, so keep them coming if you can! Love your blog and thanks for sharing your fitness journey.

  18. You look amazing! I would echo what others have said about wanting to see a detailed food plan or a food diary from the week of what you ate on the strict days and cheat days too. I’m pretty decent at getting motivated to work out, but the diet is what I get hung up on. Such a bummer that they say weight loss is 80% diet and 20% exercise. I just love fries too much!!!

  19. Amazing post, Liz! I joined Equinox in November (seriously, that Equifit really woke me up after seeing my body fat %), and I’m still trying to find a good routine and find things that work for me and by body. I love everything they have to offer, and I love seeing some circuits you do that I can incorporate! You look amazing and I can’t wait to see how much more you progress!

    Pink Champagne Problems

  20. CONGRATS!! That is amazing progress!! You have been inspiring me to try stair-master and interval workouts on snapchat, so thank you! This is also a great reminder for myself and others that it’s no always the # on the scale that matters! Keep up the great work!

  21. You are such an inspiration! Sometimes I am unmotivated to exercise after work, but I remember that you get up to work out at 6 a.m. and then come home to chase after an energetic toddler all day, and it motivates me to get my butt to the gym! Thanks for sharing your fitness journey.

  22. Great job Liz! I am in the same boat as you and have been working with a trainer since December, after baby #1. Would love to see more fitness posts/videos! Would also love to see more business oriented posts too, if you’d be willing!

  23. First, you look amazing Liz! It is inspiring to see all of your hard work paying off! I am currently struggling with getting back in shape and dropping some lbs and my daughter, Charlotte, is 2 years old. I love seeing your posts and have been inspired to get my butt to the gym in the morning before she wakes up. Thanks for sharing all that you do!!

  24. Well done. You’re looking amazing. You’re hard work is definitely paying off! Would love to keep seeing more posts like this. It’s very inspiring. It’s so nice that you’re sharing all this and being honest. Keep it up!

  25. This is absolutely awesome, honestly, I’m SO proud of you! And I can’t lie, both you and Gaby (The Vault Files) have motivated me to get back it! I’ve loved Crossfit for a while, but haven’t been working out for a month or two. But now I’m back, woohoo! Like you though, I never really paid too much attention to my diet, I always thought that I ate well, but now that I’ve really started looking at it, I can’t believe how many changes for the better I could make and have been…and it’s an awesome feeling! Keep up the great work, Liz!

  26. You inspired me to start working with a trainer and invest in myself! I have my second session tomorrow 🙂 It’s weird: I’m totally dreading it…but I am also so excited!

  27. 4 lbs but the biggest change! it is so visible. right or left pic, you still have the cutest shape!

    XO

  28. Thanks for sharing your journey – you look great! Keep up the amazing job! I’m in the process of transitioning from “cardio bod” to toning. I’m a runner and sick of the soft body. Started pilates this week so time will tell 🙂

  29. Thanks for the inspiration! I get so down on myself when the changes don’t show up immediately, but I have to remind myself to stick with it.

  30. I just started working with a trainer a couple of weeks ago so seeing your progress is really inspiring me to stick with it and commit to eating healthy. I have a similar body type so I can relate! I’m interested in hearing how you balance eating healthy. I do pretty well during the week in terms of food and not drinking but I struggle a lot on the weekends, especially when I’m out with my friends or boyfriend!

  31. Liz you look amazing! Thanks so much for sharing this. I can totally relate-I decided to invest in myself this year and recently met with a dietitian for the first time (the working out part is easier for me-I need someone to keep me accountable to my diet!). My body fat % is the same that yours was! Just wondering if your trainer also put together any diet/nutrition goals for you as well as your workout regiment? Thank you!

  32. I go to Equinox too! Love the classes there.

    Would love to hear more about the food changes you made. That’s my biggest struggle to maintain. You look great!

  33. You rock! “Invest in yo-self” could not be more true. I am in a similar place of where you were in September, except that I recently found out I’m pregnant with baby #2. Not that I was unhealthy during my first pregnancy but seriously trying to keep it together during this one so that I can get my rear in gear as soon as I’m physically able. Keep up the great work, you look amazing!!

  34. Congrats Liz, you are looking amazing! To me you looked fine but I can see the difference in the 2 photos so good on you! It’s always such a good feeling. I started in Sep last year when my daughter was 2.5 yrs old and I’m currently at 8 kilos lost and feeling so good for it! I personally would love to see more exercise content/videos.

  35. Yay, congrats on the major inches lost! I 100% agree that investing in a gym or trainer is an investment in your health and that’s something you can’t really put a price on. Feeling comfortable, strong and healthy in your own skin is definitely worth spending the money. Keep up the good work!

    http://www.CandidlyKelseyBlog.com

  36. Thank you Liz:) this is super interesting and inspiring for me

    Cheers from Germany 🙂
    Kathi

  37. Good for you! Being a mom is hard enough – it’s so easy to want to “treat” yourself at the end of a long day. But exercise and eating right is the best way to treat yourself (although soooo hard). This post is very inspiring for me as I have just had my second baby. Obviously I won’t be running to the gym right away but it is on my radar in the next couple of weeks. Keep doing what you’re doing mama!! You look great. I’d love to see/ read more about your routine. Thanks. Enjoy your weekend.

  38. You look awesome girl! I love that you are so honest about everything and admit that it really does that WORK to get the changes you want!

    You are beautiful!

  39. you look amazing! go girl! i struggle with trying to make healthy eating choices and i love your snaps with recipes and ideas. you’re an inspiration to get off the couch and get moving! keep up the great work!!

  40. Liz! – you look AMAZING! Losing 10% body fat is such an awesome accomplishment and truly shows how hard you’ve been working!

    If you are interested in nutrition consulting, I’d love to work with you! I’m getting my masters in clinical nutrition, and I’m passionate about GI health and creating individualized nutrition plans that help clients meet their health goals without deprivation!

  41. I love this! Will definitely write this down for my workout tomorrow. I love seeing how you find ways to get in workouts and healthy eating while being so relatable– would love to see some of your quicker/easy healthy meals! NYC Apartments don’t allow a lot of space for cooking full recipes, so I’m always looking for simple 3-4 ingredient dinners that are healthy– if you come across any, I’d love to read about them!!

  42. You can COMPLETELY already see your ab muscles! You look amazing!!
    You should be so proud of yourself for all of your hard work – you are definitely motivating others, myself included! And I love the healthy food snaps too! I try to be really strict during the week so it’s been great for meal planning. I screen shot your ACV salad dressing forever ago and its a go-to of mine now!
    — Taylor
    The Sarcastic Blonde

  43. You look awesome! And real! You should be proud of your hard work. My son is a month younger than Charlie and it is not easy fitting in that time for yourself, but it is so worth it. And I completely agree with another who commented that you’ve done such a great job transitioning and adapting this blog as your life has adapted to changes – love the variety of content.

  44. Thanks for always being so honest and real on your blog! Great post. You are always so inspiring. Now I think I need to go to Old Navy…

  45. Congrats on all your hard work and bravery in putting these photos out there! You’re a kick ass mum and a killer blogger. I have a similar body type to you so I get how hard it is to shift but I’ve always looked to you as a blogger with a similar shape to mine. Good on you for investing in your health and fitness, and working out what works for you! x

    Girl for Granted

  46. Great video and congrats on the changes! It’s so smart to take the before pics to remind yourself how far you’ve come!

  47. I’ve loved following your fitness journey on snap — so happy to see you sharing here! Fitness is absolutely a journey — still looking for a studio here in Chicago. Maybe I’ll give Equinox a go!

  48. Thank you for sharing this post! I am currently 6 months pregnant with my first and all of your pregnancy/motherhood/health posts have been so helpful and inspiring. You are such a wonderful, relatable, and chic mama role model-keep up the amazing work 🙂

  49. I did this workout at my gym yesterday and I couldn’t even lift my arms today! Please post more! xoxo

  50. You look awesome! I have been following your blog for several years now…..since before you were married. Liz you are spectacular! I love, appreciate and respect how you share your style, life and health musings. Thank you for sharing with us! You are beautiful – always glowing – and you have the greatest legs!!!