They will be presented on two different style tank tops: a fitted ribbed tank or a looser fit racer back. I will be ordering all 4 personally, probably in varying colors. More to come!
Showing posts with label Pregnancy Workouts. Show all posts
Showing posts with label Pregnancy Workouts. Show all posts
Tuesday, January 20, 2015
New Fit & Fab Mom Apparel!
With the Fit & Fab Mom class just around the corner the YMCA Executive Director and I have been conversing about different work out tank top designs. I am so excited to present the following four:
Monday, January 19, 2015
Pregnancy Full-Body Morning Stretch Routine
This morning I was a bit sore from the previous week's workouts. Pregnancy soreness is common for most Moms-to-be anyway - its our body's way of preparing for childbirth; hence why the aches and pains become that much more prominent the closer to our due dates we get.
To help prevent the discomfort as much as I possibly can and to keep me active I have implemented a morning stretching routine I try to incorporate into my coffee-time as often as I can.
Below is a series of stretches to help you get on with your day - pregnant or not! It is just a good stress relieving, relaxing habit to get into.
Stretch your hands up to the ceiling. Involve your whole body down to your tippy toes.
Reach your arm over to the side, creating a streamline from your waist through your fingers. Make sure to repeat the stretch on both sides.
Bring your elbows down to your hips and push against the inside of your knees to stretch the groin and hips.
Rotate to one side and place both hands inside the bent knee stretching out the hip and inner thigh.
Come down to rest on your right leg, rest your arms over the bent leg stretching out the thigh..
Sit up straight, bring one leg in and stretch the other leg out. Reach over towards the toes, stretching out the hamstring and back.
Come on to all fours for Cat Pose, extend the head and rear upwards, bringing the chest and belly towards the floor; then reverse the move by bringing the back up towards the ceiling, and the head and hips in toward the chest to stretch out the back.
To complete the back stretches, come down for Child's Pose.
Last but not least, bring the feet together for Butterfly Stretch. Pull the feet in close to the body and lean over, stretching out the inner thighs and lower back.
Enjoy your day!
My stretch this morning was followed by a delicious easy-to-make breakfast of Whole Grain Raisin French Toast (continue reading for the recipe)! Then followed by a 6 mile run powered by my protein and carb packed breakfast.
At 15 weeks now, I don't know how much longer I will be able to manage these long runs, so stretch stretch stretch I must!
Whole Grain Raisin French Toast
Prep Time: 5 Minutes
Cook Time: 15 Minutes
Serves: 6-8
2 cups 2% (or skim) milk
4 eggs
1/4 cup ground cinnamon
1/4 cup sugar (optional)
In a large bowl mix together your milk and eggs.
Dip the bread in the eggs, but don't allow to get too soggy!
Spray a pan with nonstick cooking spray and set to Medium.
Cook until either side is nicely browned.
Sprinkle with cinnamon and sugar.
Enjoy!
Sunday, January 11, 2015
SECOND TRIMESTER WORKOUT
Hello Baby Bump!
In the second trimester hopefully you have regained a little bit of your energy, you are sleeping a little better, feeling less nauseated, and ready to get up and move. In the second trimester I like to stay off of my back and do more moves in a standing or elevated position. Below is the second trimester workout with some adjusted moves, incorporating cardio throughout.
Similar to the first trimester workout, the moves below cover each muscle group. You can do the whole workout 2-3 times a week, or divide the sets up to do each one once a week (4 days a week) incorporating abs a couple of times.
*Please modify depending on your physical state and doctor recommendations*
SECOND TRIMESTER WORKOUT - 45 minutes
WARM UP (no weight)
REPEAT 3x
Jog in place for :30
25 Jumping Jacks
25 Butt Kicks
25 Twisting Punches
10 Squats
10 Lunges Right Leg
10 Lunges Left Leg
10 Forward Arm Circles
10 Backward Arm Circles
SET 1: LEGS and BICEPS - heavy weight
SQUATS, LUNGES and CURLS
REPEAT 3x with :20 in between sets
10x Walking Squat Left with Curl - Holding your hand weights at waist height, squat in a standard position, rise, bring the right leg close to the left and complete a narrow squat. Step the left leg out for a standard squat, rise, and step the right leg close to the left for a narrow squat. Repeat the steps 10 times. Bicep Curl at the bottom of each squat.
10x Walking Squat Right with Curl
20x Alternating lunges with leg lift - Holding your weights, lunge forward to make a 90 degree angle between your legs, complete the lunge and raise the lunging leg to waist height, Repeat on the opposite leg.
SET 2: CHEST
STANDING CHEST PRESS and FLIES; PUSH UPS
Repeat 3x with :20 in between sets
25x Chest Press - hold your weights straight out from your chest, in a concise motion bring your weight toward your chest with your elbows extending out from your body and back up (the full motion should be about 2 seconds down, 2 seconds up.)
25x Chest Flies - holding your weights together forward with arms bent half way, open up your arms and bring your weights out to the side, keeping arms bent throughout the move. Return weights back to the front of your body in a smooth, concise motion (the full motion should be about 2 seconds down, 2 seconds up.)
10x PUSH UPS - Yes you can still do these! But if your belly is becoming a concern, switch to plank and hold for :30.
SET 3: BACK and SHOULDERS - moderate weight
REPEAT 3x with :20 in between sets
20x Sumo Squat Press - Holding your weights at shoulder height and positioning your feet outside of shoulder width apart facing out, squat down to a 90 degree angle and raise back up. Upon your raise lift your weight to the ceiling. Bring the weight back down at the bottom of the squat.
20x Deadlift - With soft knees and arms straight, bend over and allow your weight to skim your legs, ending the move just below the knees, return to standing by skimming the the legs with the weights on the way back up.
20x Shoulder Shrugs - holding your weights straight down, lift your shoulders up to your ears, holding for a beat, and return back down.
SET 4: TRICEPS and FOREARMS - heavy weight and moderate weight
REPEAT 4x with :20 in between sets
20x Overhead Extension - with a heavy weight lifted above your head, bend the elbows to bring the weight back behind your head and back up, emphasizing the triceps at the top of the move.
40x Twisting Punches - Holding your moderate weights in a guarded position, rotate the right arm across the body, with your core engaged. Repeat the move on the left. Emphasize the tricep with each punch.
SET 5: CORE - heavy weight
REPEAT 3x
Right Side Standing Oblique Crunches: Holding a heavy weight between your head and shoulder, Bring your elbow and knee together for an oblique crunch.
Left Side Standing Oblique Crunches
Good Mornings - With soft knees, hold your hands by year head and bend over to a 90 degree angle, then return to a standing position. This should be a slower-paced moved (4-5 seconds per repetition.)
BE SURE TO STRETCH AFTER EACH WORKOUT!
FIRST TRIMESTER PREGNANCY WORKOUT
Pregnancy is different for every woman, and for every woman every pregnancy is different. I can certainly attest to that. With McKinley I was so lucky. I didn't have any nausea, morning sickness, headaches...I was barely even tired and I worked 50+ hour weeks as a Publicist for a big event company. In fact, if I could go back, I would slap that girl and tell her to wake up and realize HOW LUCKY SHE WAS!
With Baby #2 in the first trimester I had nausea for two months; I got light headed it seemed every time I stood up; I had trouble sleeping and sometimes still do and I think it goes without saying I have been soooooo tired. That being said, working out more often than not gave me energy. Not to mention going to the gym and having childcare provided me the opportunity to take a shower during the day while McKinley played with her friends. Moms of toddlers understand just how precious this is!
This workout is designed to provide muscle fatigue, build strength and tone, and help provide you with energy for your day.
Now that I am in trimester two it has gotten a bit better! Since I have been on both sides of the spectrum for a challenging pregnancy I put together a handful of exercises to help get through that first trimester. Whether you are a fit fanatic or looking to just stay in shape throughout your pregnancy these moves are doable for the masses. I would also suggest adding 30 minutes of cardio - depending on what your doctor has recommended for you, 3-5 times a week. You can walk, jog, elliptical, swim, whatever you prefer.
The moves below cover each muscle group. You can do the whole workout 2-3 times a week, or divide the sets up to do each one once a week (4 days a week) incorporating abs a couple of times. With some hand weights - you can easily pick up at Walmart for pretty cheap, these are quick and effective moves. I am a big fan of doing combination moves to burn more calories and get more done in a shorter amount of time. We are busy Moms after all!
*Please modify depending on your physical state and doctor recommendations*
FIRST TRIMESTER WORKOUT - 45 minutes
WARM UP (no weight)
REPEAT 3x
Jog in place for :30
25 Jumping Jacks
25 Butt Kicks
25 Twisting Punches
10 Squats
10 Lunges Right Leg
10 Lunges Left Leg
10 Forward Arm Circles
10 Backward Arm Cirlces
SET 1: LEGS and BICEPS - heavy weight
SQUATS, LUNGES and CURLS
REPEAT 3x with :20 in between sets (if you are just starting out and are new to this type of exercise take longer between sets, :45) the transitions between moves should be quick!
20x Top Half Standard Squat - keep your range of motion small, these are meant to be easier
10x Full Range Squat and Curl - these should be a quick pace and full range of motion
10x Full Range Lunge on the Right Leg with Hammer Curl
10x Full Range Lunge on the Left Leg with Side Curl
SET 2: CHEST and ABS - moderate weight
On the floor or a mat, lay down flat with your knees bent at a 45 degree angle.
CHEST PRESS HIP RAISE
Repeat 6x with :20 in between sets
25x Chest Press and Hip Raise - hold your weights straight up above your chest, in a concise motion bring your weight down to your chest with your elbows extending out from your body and back up (the full motion should be about 2 seconds down, 2 seconds up.) As you raise your weights back up, lift your hips up to the ceiling - this is a great mid-lower ab workout!
SET 3: BACK and SHOULDERS - light & moderate weight
REPEAT 3x with :20 in between sets
20x Plank Shoulder Extension - In a plank position holding your light weights or using no weight at all, extend the right arm out forward and return back to the plank position, then alternate to the left. Repeat 10 per side, or 20 total.
20x IYT/ 3-way lift - In a slow motion, lift your light weights out forward (forming the letter I), at a 45 degree angle (forming the letter Y) and straight out to the sides (forming the letter T) repeat the 3 positions 20 times.
20x Overhead Press - Holding your heavier weights at shoulder height, extend your arms up to the ceiling and back down to your shoulders
SET 4: TRICEPS and FOREARMS - moderate weight
REPEAT 3x with :20 in between sets
50x Bent Over Running Woman - In a bent over position with your knees lightly bent and core engaged, rotate the arms at a 90 degree angle in and out as if running. Repeat for 50 counts (25 per side) emphasizing the triceps at the top of each move. Move as quickly as possible while focusing on form - form comes first always!
20x Right Arm Kneeling Tricep Kick Back - With one knee propped up and the other at a 90 degree angle on the floor, hold your weight at a 90 degree angle against your body.Rotate your weight so your arm is parallel to your body and back to a 90 degree angle, keeping your elbow in the same position throughout the move.
20x Left Arm Kneeling Tricep Kick Back
SET 5: CORE
REPEAT 1x
25x Right side Hip Raises - Prop yourself up in a right side plank position on your shoulder and feet, in a smooth motion - don't race, lift your hip from the ground back up to plank. Don't touch the ground at the bottom of the move.
25x Left side Hip Raises
25x Crunches - Facing the ceiling lift the upper portion of your body including the upper back off the floor towards the ceiling and back down.
50x Russian Twist - Resting on your tail bone, rotate your upper body from side to side
BE SURE TO STRETCH AFTER EACH WORKOUT! This is so important especially with your growing, changing body. You are more prone to fatigue and wear down. Take care of yourself and stretch and follow the workout with a healthy snack or meal.
With Baby #2 in the first trimester I had nausea for two months; I got light headed it seemed every time I stood up; I had trouble sleeping and sometimes still do and I think it goes without saying I have been soooooo tired. That being said, working out more often than not gave me energy. Not to mention going to the gym and having childcare provided me the opportunity to take a shower during the day while McKinley played with her friends. Moms of toddlers understand just how precious this is!
This workout is designed to provide muscle fatigue, build strength and tone, and help provide you with energy for your day.
Now that I am in trimester two it has gotten a bit better! Since I have been on both sides of the spectrum for a challenging pregnancy I put together a handful of exercises to help get through that first trimester. Whether you are a fit fanatic or looking to just stay in shape throughout your pregnancy these moves are doable for the masses. I would also suggest adding 30 minutes of cardio - depending on what your doctor has recommended for you, 3-5 times a week. You can walk, jog, elliptical, swim, whatever you prefer.
The moves below cover each muscle group. You can do the whole workout 2-3 times a week, or divide the sets up to do each one once a week (4 days a week) incorporating abs a couple of times. With some hand weights - you can easily pick up at Walmart for pretty cheap, these are quick and effective moves. I am a big fan of doing combination moves to burn more calories and get more done in a shorter amount of time. We are busy Moms after all!
*Please modify depending on your physical state and doctor recommendations*
FIRST TRIMESTER WORKOUT - 45 minutes
WARM UP (no weight)
REPEAT 3x
Jog in place for :30
25 Jumping Jacks
25 Butt Kicks
25 Twisting Punches
10 Squats
10 Lunges Right Leg
10 Lunges Left Leg
10 Forward Arm Circles
10 Backward Arm Cirlces
SET 1: LEGS and BICEPS - heavy weight
SQUATS, LUNGES and CURLS
REPEAT 3x with :20 in between sets (if you are just starting out and are new to this type of exercise take longer between sets, :45) the transitions between moves should be quick!
20x Top Half Standard Squat - keep your range of motion small, these are meant to be easier
10x Full Range Squat and Curl - these should be a quick pace and full range of motion
10x Full Range Lunge on the Left Leg with Side Curl
SET 2: CHEST and ABS - moderate weight
On the floor or a mat, lay down flat with your knees bent at a 45 degree angle.
CHEST PRESS HIP RAISE
Repeat 6x with :20 in between sets
25x Chest Press and Hip Raise - hold your weights straight up above your chest, in a concise motion bring your weight down to your chest with your elbows extending out from your body and back up (the full motion should be about 2 seconds down, 2 seconds up.) As you raise your weights back up, lift your hips up to the ceiling - this is a great mid-lower ab workout!
SET 3: BACK and SHOULDERS - light & moderate weight
REPEAT 3x with :20 in between sets
20x Plank Shoulder Extension - In a plank position holding your light weights or using no weight at all, extend the right arm out forward and return back to the plank position, then alternate to the left. Repeat 10 per side, or 20 total.
20x IYT/ 3-way lift - In a slow motion, lift your light weights out forward (forming the letter I), at a 45 degree angle (forming the letter Y) and straight out to the sides (forming the letter T) repeat the 3 positions 20 times.
20x Overhead Press - Holding your heavier weights at shoulder height, extend your arms up to the ceiling and back down to your shoulders
SET 4: TRICEPS and FOREARMS - moderate weight
REPEAT 3x with :20 in between sets
50x Bent Over Running Woman - In a bent over position with your knees lightly bent and core engaged, rotate the arms at a 90 degree angle in and out as if running. Repeat for 50 counts (25 per side) emphasizing the triceps at the top of each move. Move as quickly as possible while focusing on form - form comes first always!
20x Right Arm Kneeling Tricep Kick Back - With one knee propped up and the other at a 90 degree angle on the floor, hold your weight at a 90 degree angle against your body.Rotate your weight so your arm is parallel to your body and back to a 90 degree angle, keeping your elbow in the same position throughout the move.
SET 5: CORE
REPEAT 1x
25x Right side Hip Raises - Prop yourself up in a right side plank position on your shoulder and feet, in a smooth motion - don't race, lift your hip from the ground back up to plank. Don't touch the ground at the bottom of the move.
25x Left side Hip Raises
25x Crunches - Facing the ceiling lift the upper portion of your body including the upper back off the floor towards the ceiling and back down.
50x Russian Twist - Resting on your tail bone, rotate your upper body from side to side
BE SURE TO STRETCH AFTER EACH WORKOUT! This is so important especially with your growing, changing body. You are more prone to fatigue and wear down. Take care of yourself and stretch and follow the workout with a healthy snack or meal.
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