Thursday I got the chance to get back into the weight room for a good total body workout. I am still working with lighter weights to allow my body to continue healing from my cold and accommodate my low energy. Remember to be very aware of how your body feels as you are working out. If you notice you are dizzy, lightheaded, or nauseous make sure to take breaks or stop working out. I am struggling some with nutrition this week.
Deadlifts – 10 x 3
Kettle bell swings – 15 x 3
Incline Dumbbell bench press – 10 x 3
Bench press – 10 x 2
Seated cable chest press – 10 x 3
Lat pull – 10 x 3
Tricep press – 10 x 3
Seated rows – 10 x 2
Single leg squats – 10 each x 3
Bicep cable curls – 10 x 3
Friday: Off Day!
Saturday and Sunday: Unconventional workout – helping my parents tile their kitchen floor. I had originally planned to get quick workouts both of these days but tiling the floor took all of my energy. Sometimes good old fashioned house work can count as a workout.
Heavy cleaning (washing windows, cars, garage) – 136 calories per hour
Painting (inside house) – 238 calories per hour
Tiling – 238 calories per hour
Moping – 170 calories per hour
Vacuuming – 170 calories per hour
Cooking/Food Prep – 68 calories per hour
While these are great ways to keep yourself moving, it is still important to strength train to keep muscles balanced and strong.
One of the worst excuses I hear from clients is that they don’t have the space or the equipment to get a workout done at home. I must admit it takes a little creativity but you can really do a workout anywhere! Today I used just my body weight and a set of stairs.
Step Up Stair Workout
Stair Run (single steps)
Double step- step ups
Stair jumps – 10
Incline push-ups – 10
Tricep Dips – 10
Wide Double Steps
Lateral Single Steps – each side
Slow Mountain Climbers – 15 each side
Double Step Jumps
Close Grip Push-Ups – 10
I got my first workout post sickness in today. I kept it really simple and lower in heart rate. My body is still healing from the flu and pushing it too hard will only slow down my healing and decrease the results I desire from strength training. This quick 30 minute workout is great to activate the glutes, pelvic floor and core. This is also the last week I let pregnant women do much in the supine position. After the first trimester this position puts pressure on a major vein called the vena cava, which will reduce blood to your heart and may diminish blood flow to your brain and uterus, making you dizzy, short of breath, or nauseated.
Equipment: Bender Ball and 25lb Kettle bell
Bender ball crunches – 15 (Laying on back, knees at 90 degree angle, squeeze ball between knees, tuck chin in and crunch)
Bender ball glute bridges – 15 (ball between knees and press hips towards ceiling)
Single leg bender ball glute bridges – 15 each side (ball between knees, one leg straight out, press hips toward ceiling, squeeze glutes together like you’re cracking a nut)
Bender ball bird dog – 15 each side (on hands and knees place ball between one calf/hamstring, assume bird dog position and crunch abs)
KB goblet squats – 15
KB high pull – 15
KB single arm rows – 15 each side
Two hand KB overhead press
KB Split squats – 10 each side
I hope everyone had a great Halloween and didn’t splurge on too much candy!
I am 11 weeks and finally feeling like a real person again. Over the past seven days I have been as sick as can be! No workouts for me. It started Sunday with a small amount of shortness of breath during soccer and truly began with fevers on Monday. It was the official flu! I am normally the first in line to get my flu shot especially when I am pregnant and for my family members. However, due to it only being the beginning of the flu season they were out and I hadn’t gotten a chance to get back to the doctor. Boy do I regret my delay!
The flu this year consists of fevers, congestion and cough. While not fun, I wasn’t overly concerned until hearing more details. My initial concern was my fever, it wasn’t significantly high, but continued for 2 days and didn’t want it to affect the baby. After talking with the nurses at my OB’s office I was told I was doing everything right, staying hydrated, resting, Tylenol for the fever and Robitussin for the cough. My frustration came when I was told I needed to be seen if my fever was higher than 100.4. Needless to say an hour after talking with the nurse my fever had spiked to 101.8, but no one would return my call to get in to be seen. My primary care provider was able to see me the next day and I was officially diagnosed with the flu. The problem came when she was unsure how to treat me, also couldn’t get a hold of my OB and was told different messages from two other OB’s. After an hour of phone calls my OB was able to confirm the use of Tamiflu for myself and my whole family to keep us from getting worse.
Morals of this story is #1 Get a flu shot. Many pregnant women end up in the hospital from complications from the flu, putting the health of your baby and yourself at risk. #2 Wash your hands. I believe I picked up this flu bug at the gym, but every public place you go has germs. To minimize your risk at the gym avoid touching your face when you are working out, use a water bottle that doesn’t require you to touch the spout to open, clean your equipment when you’re done, drink lots of water and make sure you are taking your vitamins to keep your immune system on the up and up. Finally, #3 make sure to keep on your doctors if you have any concerns at all. This isn’t just about your health, but the health of the little one growing inside you.