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
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
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:
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.
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
Stair Run
Double Step Jumps
Close Grip Push-Ups – 10
Stair Run
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!
11 weeks on Halloween – with the big brother Tony!
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.
This past weekend of exercises has been quiet difficult. Not in the sense that the workouts were killer, but that fact that I am SO tired. Even at the beginning of my workouts I feel like I could take a nap! It takes all of my energy to just get moving. Every person at some point in their workouts just completely dreaded the idea of exercise, but this is different tired. It feels great at the end, but I am spent. To ensure that I am able to get my workouts in, but not push my body too hard I have significantly lighten the weights, increased my water consumption and made sure to eat a meal with protein immediately following the workout.
Saturday strength session:
1/2 mile row
Squats 3×10 at 95lbs
5 Power cleans at 85lb
5 Squat cleans at 85lbs
Repeat 3 times
Overhead press 3×8 at 65lbs
Soccer Sunday – Played a full 90 minute co-ed soccer game. Yes, I said soccer! This isn’t for everyone and be sure to check with your doctor to ensure you are okay to play. Last pregnancy I played up until 9 weeks, which is when the season ended. This time around I will play right up until 11 weeks. I am a little bigger this time and am more weary of my positioning. I don’t attack players like I normally would and turn my back if I ever think I might get hit.
Monday – Rest day. Everyone needs at least one day of the week to let your body recover. This allows your muscles to heal, grow stronger and decreases inflammation.
I have finally recovered from my half marathon. My quads are a bit sore but I made sure to get a good warm up session on the rower before lifting today. Each workout is still a struggle to get started. Most days I fight with the fact that I am hungry or tired. To combat this I make sure to have a protein bar (Quest bars are my favorite) or some natural beef jerky before my workout to give me the energy to make it through. In terms of tiredness it just takes pushing through and I feel better.
Today, I just did a lighter weight strength training session.
1 Mile (1600 meter) Row
3 Sets of 10 reps for everything
Leg press at 135lbs
Calf raises at 135lbs
Walking Lunges at 60lbs
Dumbbell bicep curls to overhead press at 20lbs
RDL at 60lbs
High Pull at 60 lbs
Cable chest press at 40lbs
Cable Rows at 60lbs
Narrow grip push ups
Boot Camp Mom Boss 