Month: April 2016

Home stretch fun

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Now that I am 35 weeks and counting, I am starting to notice my sleep is decreasing, my brain is foggy, my muscles ache a lot more and my emotions are on a bit of a roller coaster.

Sleep is playing a huge roll in my inability to think as clearly as possible. Case and point: yesterday I thought it was Tuesday, when in fact it was Monday – therefore I showed up to my clients house for our Personal Training appointment right on time. I waited in front of her house for a while, rang her door bell with no answer, finally shot her a text to get the response “Yes, we are schedule for 6pm tomorrow“! Duh! This has just been the tip of the iceberg. Several times I have mixed up dates, forgot what I was talking about in the middle of my sentence and my favorite – walked into a room several times with no recollection of what I went in there for. A few things that have helped my sleep a bit over the past couple nights – warm bath with bath salts right before bed, not using my phone for an hour before going to bed and adding Calcium/Magnesium supplement prior to going to bed. The only thing can’t really control in the number of times I have to get up to pee! Seriously, the other night it was four times!!!! Good news is that I am staying hydrated, bad news for any hope of consistent sleep.

Over the past couple weeks I have noted a spike in muscle cramping at night. Throughout the day I may be sore, but the moment I hop into bed I feel like I belong in a “Restless leg syndrome” commercial. The few things I have added is stretching and muscle release techniques (ex: foam rolling), additional supplementation of Calcium/Magnesium (Magnesium plays a huge roll in muscle cramps), extra bananas and increase movement. Sitting, I believe, is contributing to my muscles aches and pains.

Emotions have been the best part of the past couple weeks! One minute I am happy and content and the next I am crying or upset with someone. My husband has been extremely supportive and understanding through the whole thing. My son on the other hand just looks at me like I am a crazy mommy!

Today’s home workout…

Stair “running” – Run up and walk down 10 times
Single Leg Lateral Step Ups – 15 each leg
Incline Push-Ups – 20
Tricep Dips – 15
Lunges – 10 each leg
Calf Raises – 20

Repeat 3 times

 

Keeping up the workouts

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Workout of the day…

Incline dumbbell bench press – 10
Single Leg Step Ups with dumbbells – 10 each leg
Assisted pull ups – 10
Kettlebell swings – 20
Repeat 4 times

Early Morning Workout

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This morning’s workout came much earlier than usual – 6am! While getting up with my alarm was painful as always, it felt great to have my workout done before 7am.

I have many clients who struggle with getting their workouts in during the day or even at night. By end of day we have a million and one reasons why we shouldn’t go to the gym or even get a quick workout in at home. From being tired, to cooking dinner, to family activities – the excuses just keep adding up. That’s why morning workouts (while sometimes painful to wake up for) tend to be more effective. Other than your alarm, there aren’t as many things standing in your way! Plus, if you workout in the morning you are starting your day off right, boosting your metabolism, and you don’t have to worry about fitting it in later.

Today’s workout…

Warm-Up – 5 minutes walking on treadmill
Foam Rolling – legs/IT bands and Psoas

Squats – 10 (increasing weight each time)
Repeat 4 times

Thrusters – 6 reps
Repeat 4 times

Deadlifts – 5
Bulgarian Split Squats – 10
Jump Rope – 50
Repeat 2 times

 

Trying New Things

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I didn’t wake up this morning thinking I was going to train with another group today! In fact I was looking forward to a lighter Olympic lift workout, but sometimes what we plan isn’t always the best.

As I finished with my client this morning and was preparing to start my own workout, another trainer at the gym asked me to jump in with his boot camp class. It’s been a while since I tried someone else’s workout so I thought why not! The workout itself was great and incorporated the entire body. Several of the exercises weren’t great for someone pregnant so I swapped them out for “pregnant friendly” ones. What I struggled with most in the group atmosphere was the ability to “slow down”. I have a competitive side that likes to push myself as hard as possible. With my friends and my own personal workouts I don’t feel the need to push myself, but with a new group of people it was a bit harder to slow down. I like being able to “beat” the person next to me – it’s the mental game I play to challenge myself. Luckily for me my fear of overdoing it and ending up with contractions helped, but I definitely felt outside of my comfort zone. The workout felt great, but I am getting ready to have my body back to push as hard as I’d like. We are about six weeks out and I am excited to meet our little girl!!

It’s okay to push yourself to your limits, but remember that everyone is different. One person may be able to lift twice as much weight as you, but you are both doing your babies good. Strong mom = strong baby!

Workout of the Day:

Round 1  (each exercise for 1minute and 30 seconds, with 30 second rest)

Walk outs with push up
Single Leg Squats with Kettlebell – (right side)
Box Jumps – I modified to step ups with dumbbells
Russian Twists  – I modified with Planks/Mountain Climbers
Single Leg Squats with Kettlebell – (left side)
Lateral lunges with Kettlebell (alternating)

Round 2 – (each exercise for 1minute and 30 seconds, with 30 second rest)

Yoga Push Ups
Single leg box jumps (Step Up with a hop at the top) (right)
Standing overhead press with dumbbells
Single leg box jumps (Step Up with a hop at the top) (left)
Lateral jump with burpee
Wall Sit with Hammer Curl

Kitchen Workout

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Some days there is no way to fit in your traditional workout, but it doesn’t mean it can’t be done! This is where the “Kitchen workout” comes into play. Yesterday I literally was going all day and couldn’t get my desperately needed workout in by it’s self, but here is what I did. There are always a few minutes/seconds in between cooking and prepping dinner so I fit in a couple squats, lunges, tricep dips and stand ups. I didn’t have to leave the kitchen, food was perfectly cooked and I got my workout in! Life is fully of excuses, it’s finding ways around your excuses that end in positive results!

Squats – 20
Reverse lunges – 10 each side
Tricep dips – 10 (with or without doggy kisses!)
Single leg stand ups – 10 each side
Lateral lunges – 10 each side
Repeat 3 times or until dinner is ready!