Tag: home workout

Catching Up

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It’s been a while since I have posted my workouts. I have either failed to fit them in or had substituted with walks, outdoor building/gardening or a workout I simply never got posted. My sincerest apologies to those who are using them for your own workouts.

I am now nine days from my due date and the contractions are starting to pick up. Nothing crazy but definitely more frequent and occasionally keeping me up at night. Take last night for instance, finally at 1:00am I realized the contractions we fairly close together and quiet frequent. Per my experience the first time around I began to drink water, just to ensure I wasn’t having contractions due to dehydration. By 2:30am I woke my husband up and informed him and we started timing more closely. One glass of water down. By 2:45am I called the doctor who told me to come on in, but take my time. So take my time I did and immediately after calling contractions started to slow down. Needless to say we decided to stay home and wait it out. End result – still pregnant!

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However, on a fitness note yesterday we did take a mini hike and today the little guy and I took a stroll around the neighborhood.  When we got back I incorporated a small amount of strength work:

30 body weight squats
30 dumbbell snatch (each side)
30 dumbbell squats
30 dumbbell tricep presses.

Keeping moving is helping me to stay sane and feel like I am not losing total control of my body! It has also helped to keep the swelling down this time. Comparing pictures from my last pregnancy and talking with friends/family, we have all realized I was a whole lot more swollen last time around. Below are a few of my most embarrassing pictures – enjoy!

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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

 

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

 

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!

 

30 minute Home workout

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Today’s workout was quick, but effective! Focus was on the rear end seeing as summer is  coming. Even though I don’t foresee myself wearing a bikini, the more I do now the easier it will be to get in shape post baby.

Single leg stand ups – 10 each leg holding kettlebell
Single arm snatch with kettlebell – 10 each arm
Single leg RDLs – 10 each leg
Kettlebell Swings – 20

Snow Day Workout

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From 70 degrees yesterday to over a foot of snow today – you have to love the Colorado weather. Since we were stuck inside today we got in a quick workout.

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View of our patio furniture.
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My little ones playset – I think it’s in there!

Warm-Up –

Jumping Jacks – 30
Quick High Knees – 30 each leg
Slow Mt. Climbers – 20 each leg

Workout –

S – Split Squats (20 each leg)
N – Narrow Push-Ups (20)
O – Overhead Press with Alternating Lunge (20)
W – Windmill Abs (20 each side)
D – Dumbbell Deadlifts (20)
A – Arnold’s Dumbbell Press (20)
Y – Yay! for Burpees (10)

Repeat 3 times

Happy St. Patrick’s Day

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My shirt says…”I caught me a wee leprechaun!”

In honor of St. Patrick’s Day I did a “Lucky 7” workout….

70 – Jump Ropes
7 – Deadlifts
7 – Push-Ups
7 – Squats
7 – Overhead Press with Dumbbells
7 – Lunges with Dumbbells
7 – Assisted Pull-Ups
7 – Keg RDLs
Repeat 4 times

Good luck!

Colorado Beauty

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Today was such a beautiful day there was no reason to not get out and “run”! It felt absolutely amazing. Inside I am trying to hold in my excitement for the Spring as tomorrow it could be snowing, after all I live in Colorado. But I have realized that the nice weather makes it so much more fun to get activity in. Even my son upon asking him if he wanted to go for a run in the stroller, ran to the garage with excitement.

A mile and a half later, full bladder and a sleepy little one we made it home.

Getting out of a Slump

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Week 24 is kicking my butt. My energy has dropped, I have a slight cold and my son isn’t sleeping well. These all add up to me not working out. I know I have told my clients time and time again you really have no excuse to not workout and yet hear I am almost a week out with no workouts. I have played in the snow twice so I can’t say I wasn’t active at all but in terms of a true workout – nothing!

Getting out of slump can be tricky. You can tell yourself you will “do it tomorrow”, but a majority of the time the same thing is said the next day. My advice…start out slow, but as Nike says “Just do it”! So that is just what I did.  It took all my efforts to get myself down in the basement for my workout, but when all was said and done it felt good.

Today’s workout was…

200 Jump Ropes
10 Mountain Climbers with Fitball
20 Prisioner Lunges
Stair Calf Raises (start on the bottom step and do 10 calf raises, then step up to the next step and do 9, 8, 7…)
10 RDLs with KB
10 Inverted Push-Ups

Repeat 3 times

Bump-date!

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The picture on the left is from my 1st pregnancy and the one on the right is from this week. (I know they are different weeks, last time we forgot week 23). Do you think we’re having a boy or a girl?

How far along: 23 weeks!

Baby Size: A mango {11 inches, 1 pounds}

Weight gain: 15 lbs

Maternity clothes: Yes. Even my yoga pants are a bit tight.

Stretch marks: None yet.

Sleep: Good. Getting up typically once per night to pee.

Gender: Stay tuned this Thursday for the gender reveal!

Movement: Yep, little one is moving like crazy and loves kicking my pelvic floor!

Looking forward to: Meeting our sweat pea – SOON! Matt set up the hammock in the backyard this weekend so we have another little place to relax once the baby arrives.

Food cravings: Had a few sweet cravings this week, otherwise GREEN CHILI!Food aversions: Pork and strong spice smells.
Anything making you queasy or sick: Strong smells and plain water.
What I miss: Being able to sit up with my ab muscles! And I am really looking forward to an ice cold Hard cider.
Symptoms: Baby kicks, bloated after my meals and occasional Braxton Hicks contractions.
Nursery: Almost cleaned out and we are starting to pick colors and designs to paint on the walls.
Belly Button in or out? Out – and when I cough more out!

Wedding rings on or off? On and no swelling.

Mood: Fairly good. I have occasional moments of annoyance, typically when I need more food or sleep, but otherwise upbeat.

Workouts: Good, on hold till further notice from my OB, due to contractions.
January Distance Challenge – 28.25 miles down, 21.75 miles to go!