Tag: pregnancy fitness

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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http://https://www.youtube.com/watch?v=1LJMMLDEnT0

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.

Back in the Weight Room

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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.

Stepping Up

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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
Stair Run
Double Step Jumps
Close Grip Push-Ups – 10
Stair Run

Repeat 8 times

Getting Back into the Groove

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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.

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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