Month: November 2015

Working out for Turkey!

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I hope everyone had a great Thanksgiving and managed to survive the dessert selection. My husband, myself and our little one started our Thanksgiving off this year with the Turkey Day 5K. It was starting to snow and getting cold but we bundled up and headed out anyways.  We had the little snowman all bundled up in a giant fluff ball of blankets and sleeping bags.  He hardly made a peep the whole race besides the occasional “Go GO!”.  With his bright red cheeks and nose he happily enjoyed his post race pancakes while we waited for the rest of our friends.

Typically my husband hates running and will meet me at the end of the race, but this time he stuck with both of us the whole time.  He said he was worried about me falling on the ice, although I think he was really just cold!  Normally he ends up in the beer garden right after the race, this time it was straight to the hot chocolate.  The thought had crossed our minds to stay in our jammies all morning, but when all was said and done we are happy we made it out.  A little fresh air, no matter the temperature, does a body(and a baby!) good.

This year, while I missed my family dearly, I was super excited to only eat one Thanksgiving meal. Typically we visit both my family and my husbands family, but this year my family was out of town. You would think a pregnant lady would want all the food I could get, but it doesn’t work quiet like that for me! My eye’s are definitely larger than my stomach, five minutes into my meal I’m full. Therefore, one meal this year was plenty and I didn’t feel obligated to find room to try a bit of everyone’s dishes.

 

Yesterday’s workout, thanks to my friend Abby, was as follows:

Rowing 1600 meters

Jump Ropes – 30 seconds jumping/15 seconds rest x 5

FRAN
21-15-9
Thrusters at 65lbs
Pull-Ups with Band (50% body weight)

Kettle bell Push Press – 8 each side
Kettle bell Squat to High Pull – 8 each side
Repeat 5 times

50 Jump Ropes
50 Mountain Climbers
Repeat 5 times

Health vs Beauty

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Last night I read a Facebook posting from a new mom about her negative encounter with a personal trainer. When she sat down with the personal trainer he immediately insinuated she “wanted her pre-baby” body back, which completely insulted her. She stated that she was happy with her body and that she wanted to “regain core strength” and felt as though this trainer was telling her she needed to conform to society’s ideas of what a woman’s body should look like. While I hope this was not indeed what the trainer meant this situation can bring up an important point that even trainers sometime forget. Working out is not only about how you look when you’re naked, but how you feel and how truly healthy your body is. Losing those few extra pounds after baby isn’t about getting that “prebaby body back”, but staying healthy for your kids. It is harder to lose the baby weight for several reasons, number one being your time is no longer your own and getting your workouts in becomes harder, second pregnancy have caused your body to change through hormones, weight gain, etc. However, the sooner you get back into your routine of working out and keeping moving the better your body will recover. This doesn’t mean if your little one is ten and it’s time to lose that baby weight, you can’t do it. It just means it may be harder. Many people are intimidated by trainers thinking they are just trying to make everyone “modelesk”, but really we are looking at things that can ultimately impact your health. Some of the measurements you see us take have much more meaning than how “out of shape” you are.   Take for instance body fat percentage, you see us looking at how much of your body is made up of fat, but we are also considering how that number can directly impact your risk for conditions such as diabetes, cancer and heart disease. To you the hip to waist ratio may be how well your pants fit or what size you are, but to us it can be indicator of glucose issues, imbalanced hormones and increased stress levels. All of these can make it harder for you to lose weight and  keep from feeling frustrated. Then finally looking at your cardio conditioning can indicate how efficient you are a burning your different fuel sources (carbs vs. fat) and can be a direct indicator of your metabolism. Yes, there are those trainers out there that want everyone to eat only chicken, workout the way they do and never enjoy an ounce of life, but remember working out is about making life better for you! Getting back or staying in shape can mean more time to play with your kids, dancing with your spouse, or even looking good (in your opinion only) naked. What shape do you want to be in?

 

And on to the next workout….

Equipment: 2 – 10lb dumbbells

Renegade Row/Push-Up/Twist – 10
Sumo Squats with Dumbbells – 10
Tricep Kickbacks – 10 (slow and fully extended)
Overhead Press – 10
Side Plank – 20 seconds each side
Ice Skaters – 10 each side
Repeat 3 times

Planks 1 minute x 2

Life’s Excuses

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Life provides us a number of excuses and sometimes those excuses win! Over the past three days those excuses have won my time and exercise has lost. I am guilty just like any other person about missing my workouts. Between things I have had to get done and my husband’s lack of help during the football games, exercise was on the back burner. But just like everyone else I felt really guilty about not getting my workout in – especially since I know you all are waiting to hear what I did next. Good job for making me feel guilty!

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Today was a new day and I found a little time to take the little one and our fur babies for a run. I am somewhat hesitant when there is ice on the ground. Last pregnancy I slipped on ice around 17 weeks and broke my toe. Not only did it hurt a ton, but it scared the be-jesus out of me. Running is supposed to help the baby grow not hurt the baby with a fall. Therefore, I am a lot more cautious now a days when running. I love having the stroller along with me and my little one loves coming along. I was thinking today it will a challenge when the next one comes along seeing as I will need a double stroller! At this point our dog can barely fit next to the stroller on side walks, let along with a double wide stroller. The exciting part is that they may just challenge me to run on wider trails and paths.

3.25 miles down and enjoying every moment of this gorgeous weather! Back on track and ready to keep moving.

 

Friday-Fun Day!

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1 mile Row (1600 meters)

Incline Bench – 10
Walking lunges with Dumbbell bicep curl to overhead press – 10

TRX Single Leg Lunges – 10 each side
Bosu/TRX Push-Ups with Pikes – 10

Bosu Overhead Squats – 10

10 Minutes on the Stair Stepper

Healthy & Quick Dinner

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Simple Fish Tacos

Ingredients:
Tilapia
Black beans
Lettuce (I prefer Boston lettuce)
Tomatoes chopped
Shredded Cheese
Avocado

Lime Juice

Directions: Place tin foil on baking sheet and put tilapia on pan. Place lime juice on tilapia and then season with seasonings. Bake under Low Broil for approximately 20 minutes.

Use lettuce for “tortilla” and piece together your Fish Tacos as desired. Enjoy!

Account-a-bil-a-buddy!

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Boy, was it ever hard to convince myself to get to my workout today. I trained clients at the gym today and when it came time for my own workout I just didn’t feel like getting moving, but thanks to another trainer I got my butt in gear. Friends, family or fitness professionals are great tools to keep yourself accountable. We all have those days when the tiniest excuse can provide our conscience with a reason to skip our workout. But was your reason really a good excuse? My guess, if you are anything like me, probably not! Excuses are easy to come up with – hard work, sweat and results are well…HARD. When starting on your fitness journey it is always important to have a support system. Whether it is your spouse, kids, best friend, neighbor, trainer or your local bank teller they can play a key roll in your success. Accountability is an important factor when planning your fitness goals. If you feel like someone else will be upset when you miss or mess up, you are more likely to not disappoint and stick to your goals. A few ways to keep yourself accountable are posting your workout or meal on a social media site for everyone to see, finding a buddy to workout with can ensure you make it to the gym, meeting with a personal trainer, keeping a food or exercise diary. Up your chances of success and ensure you have a someone to kick your butt in gear when you need it most!

Today workout at the gym:

1 mile run

10 Deadlifts
5 Pull-Ups
15 Bent Rows

3 Rounds

Jump Ro-pee-ing and Hot Breakfast

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Have you ever had the sensation of peeing your pants, or actually peeing your pants, while working out? Well I have, and today was no exception. If you are a first time mom or new to working out, many women experience some weakening of the pelvic floor muscles which can cause you to slightly pee your pants when working out. When you are pregnant this sensation can be exacerbated by the extra weight on your bladder and post baby this can be due to weak muscles. This is where strength training can play a huge roll in recovery!

Today’s workout involved a lot of jump roping! Due to the snow that came through Colorado my workout was limited to the indoors, but I wanted to get some cardio in. Thus, my first choice was jump roping! Turns out my one weakness, since the start of this pregnancy, has been that damn jump rope. While it may cause a few extra trips to the bathroom jump roping is a great way to increase your heart rate, burn a good number of calories and break a sweat.

Keep in mind that due my weaker pelvic floor muscles I have incorporated exercises to build these muscles up in each of my workouts. Exercises such as hip thrusts, squats, core, etc. can help build a stronger pelvic floor. I have seen a huge improvement in my own pelvic floor over the past several months. In September, at my CrossFit Competition, I immediately would feel the “peeing your pants” sensation. Today, I didn’t have any issues until the very last set on the jump rope.

The moral of this story is regardless of this fun occurrence it is important to keep working out. The benefits for mom and baby WAY out weigh the embarrassment of a little uncontrolled bladder.

As Billy Madison would say, “You ain’t cool unless you pee your pants”. Stay strong and keep working out!

Warm-Up:
500 Jump Rope

Workout:
Single Leg Stand-Ups with KB Overhead Press – 10 each side
10 Push-Ups
10 Tricep dip with feet on Fit Ball
20 Figure-8 Lunges
20 KB Mountain Climbers
10 Fit Ball Pike
15 KB Goblet Squats
100 Jump Ropes

Repeat 3 times

 

Here snowy day breakfast recipe!

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Lemon Blueberry Breakfast Quinoa
Feeds 3-4 people

Ingredients:
1 cup Quinoa
2 cups Coconut or Almond milk
1 pinch of salt
3 Tbsp Maple Syrup
¾ lemon zested, ¼ squeezed juice
1 cup blueberries
2 tsp flax seed

Directions:
Rinse quinoa in a fine strainer with cold water to remove bitterness until water runs clear and is no longer frothy. Heat milk in a saucepan over medium heat until warm, 2-3 minutes. Stir quinoa and salt into the milk; simmer over medium-low heat until much of the liquid has been absorbed, about 20 minutes. Remove saucepan from heat. Stir maple syrup, lemon zest and lemon juice into the quinoa mixture. Gently fold blueberries into the mixture. Divide quinoa mixture between bowls and top with 1 tsp flax seed and serve!!!

For more breakfast recipes click here.

CrossFit Workout

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Squat Cleans 4-4-4-3-3

Front Squats 4-4-4-4

 

WOD – 3 rounds

10 KB Swings 50lbsI 10 Wall Balls 16lbs
10 Power Cleans
10 Push Press

 

Today’s workout was a great start to the day. My energy is getting better and better. At this point I do make sure that I am allowing my heart rate to come back down to “normal” in between each set to ensure I am providing the baby with enough oxygen. Personally I like to wear a heart rate monitor when working out to watch my heart rate. For myself when my heart rate gets over 165 beats per minute I make sure to allow myself time to rest until my heart rate drops below 140. This helps me ensure I do not get light headed when working out!

Yesterday’s Home workout

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Yesterday was crazy busy and my little one has been extra needy. I believe we are getting another set of teeth in and it has made for sleepless night and a fussy child.  That being said I was too busy to get to the gym, so I go a quick home workout in while my . Today’s equipment – two 10lb dumbbells.

Arnold Dumbbell Press – 10
Bicep curls – 10 each side
Tricep extensions – 10 each side
Alternating lunges – 10 each side
Renegade rows with push up – 10
Squats – 10
Russian twists with DB – 20

Repeat 3 times

Lifting weights

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Today’s workout felt great! I really love when I get the chance to lift heavier weights. My energy overall is going back up and with it my strength. The first trimester really makes you feel like a wimp. Even on your good days the weight you may be able to lift may be lighter and it may feel like a million pounds.  Within the first trimester you body goes through many significant changes which can explain why your energy is so low. First of all your hormone levels change significantly, your heart rate increases to support the additional blood supply needed for the placenta and fetus, and many experience symptoms such as morning sickness, headaches, fatigue and constipation. From the baby’s stand point, by the end of the first trimester they will have developed all of their organs.  Now as I am only a few days away from my second trimester it feels almost like a cloud is lifting and my energy is coming back.

Overhead Squats – 5×5
Squats – 3×8
Single leg Smith machine lunges – 3×10 each side
Incline bench press – 3×10
Shoulder press – 3×8
Cable chest press – 3×10
Tricep press – 3×10

Fall run!

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Today was a great day for a run before the snow comes in, especially since I was joined by my boys! Because it was my first run back from being sick I took it slow and only went 2.14 miles. I truly love running, not on a treadmill, but I love running outside. It is a great way to get to know your neighborhood or to explore different trails. I started running with my son shortly after being released by my doctor at my six week appointment. My son now loves joining me and our dog on runs. He gets a kick out of riding in the stroller and gets to be outside.  Even with the weather getting colder my plan is to get back to running at least twice a week. My ultimate goals to run for as long as I can tolerate it, hopefully into my third trimester. Last pregnancy I was only able to run up until 17 weeks due to an icy fall that resulted in a broken toe. When you are pregnant and running it is even more important you chose your running environment wisely.

One great way to keep yourself motivated to get your cardio sessions in, is to sign up for races. This doesn’t mean you have to run! You can even walk, bike or swim. There are so many opportunities now a days to participate in athletic events. Many events are family friendly, such as the Color Runs, and many allow you bring your pets to join in the fun.

Running may not be your thing, but making sure you are getting some sort of cardio can be great for your little one. Studies show that exercise helps the pregnant body accomplish all of the changes during pregnancy and helps the body deal with them better. In his book Exercising Through Your Pregnancy, Dr. James Clapp notes five cardiovascular changes that occur both during exercise and during pregnancy:

1. Increased overall blood volume
2. Icreased skin blood flow response
3. Increased heart chamber size
4. Increased blood volume pumped at each heart beat
5. Increased oxygen delivery to tissues

Moral of this story make sure to get at least 30 minutes of exercise in 4 times per week. Whether you are running, strength training or walking with your little ones.