Clean Bulking

20 Jul

I found out Friday I have not gained any weight over the past month and my total weight gain for the pregnancy is about half what it should be. Oops.

I’m sure there are people out there thinking that I shouldn’t be complaining or that they wish that was their problem. And I get that. But here’s the thing; not weighing enough can be as harmful in pregnancy as gaining too much weight– to be fair, mainly if it starts effecting baby’s growth. For now, they’re re-adjusting my work schedule so I can get on a regular sleep routine, giving me weight goals to meet and checking on baby’s growth in another week or so. My doctor never made me feel stressed or like I’m doing something wrong and really took a team approach for how to increase my weight without just adding junk into my diet.

So, how am I going to add on weight?

I’ve already switched to little/low impact cardio and am focusing on body resistance and light weight training… so that part’s different than when actually bulking.

I also had two wonderful cheat days this weekend for my birthday that included gluten free pasta, brownies, Mexican food, french toast, cookies and more cookies. Despite a decent hike Saturday and short workout yesterday, by the end of two days this is how I felt:

bulk_king While it was fun for a day to eat whatever I wanted and I think the normal sleep schedule will be the biggest help; I’m now on the hunt to add in healthy higher calorie snacks each day.

Here is my list so far:

(thanks to everyone who already added suggestions)

  • Cheese sticks
  • Almonds/nuts
  • Nut butter– peanut butter, almond butter
  • Greek Yogurt– no more non-fat
  • Adding in a protein shake
  • A little extra oil while cooking

And to be honest, I still have some cookies and brownies left over ūüėČ What are some clean snacks you could add to the list?

**For the record, baby is moving like crazy and I’m confident a normal sleep schedule and some extra protein shakes will fix the weight fairly quickly.

Advertisements

Total Body Workout

13 Jul

The past week or two my back has been really bothering me… probably in part because I haven’t been able to get into physical therapy and obviously in part to the growing belly. Due to that, some days my workouts have just been all my physical therapy exercises and some trigger point work. Today though I incorporated my PT exercises into a total body workout. My modification for this workout was just doing lighter weights and longer rests so, pregnant or not, this should give you a challenge!

3 sets:

  • 15 squats to cross punch
  • 15 lateral shoulder raise
  • 15 front raise
  • 20 calf raises

2 sets:

2 sets of 12 lunges with bicep curl/leg (so you’re doing 24 curls)

2 sets of 12 straight leg deadlift with upright row

1 set of 20, various PT glute exercises

IMG_0141Also, I tried the White Chocolate Raspberry Quest bar for the first time today. It’s so good! Most the flavors have been way too dense for me since being pregnant but this one was really tasty and didn’t make me feel nauseous so I may have finally found a Quest bar to rotate in with my other preggo snacks. Do you have any favorite high protein snacks for on the go?

Image

Reality Check

10 Jul

Well, I’ve made it over halfway! I’ll be 22 weeks this weekend and am still doing my best to stay active and healthy throughout the pregnancy. I’ll admit sometimes my workouts are hit and miss. Days like yesterday, by the time I was done cleaning the house my back hurt so badly there was no way I was going to be able to workout. So I made a healthy dinner, stretched out and called it a day. Everyone has different goals for their pregnancy, just like everyone has different goals for their fitness. Right now my goal is all about balance. I admit, I’m not eating 100% clean or hitting 100% of my workouts but if there is a fitness silver lining, it’s that I’m learning to listen to my body.

On an exciting note…we are super excited to say that we are expecting a baby boy! Baby Vincent is still on track to make his appearance mid-November.

I know, most of you can’t relate to the pregnancy specific posts so I thought I’d highlight my top 3 lessons I’m learning during this pregnancy that translate into everyday fitness…

1. Listen to your body, sometimes rest is the best thing you can do to reach your goals. Just be careful not to use it as an excuse.

2. Stop competing with other people’s pictures. Being motivated by other people is one thing, but when you start getting down on yourself because you aren’t where they are, it’s counter-productive. I’ve been having a very hard time with this one. If you Google “Fit Pregnancy”, you find tons of pictures of mamas-to-be who still look toned and have amazing muscle mass. It’s hard for me to remember that 9 out of 10 times those women make a living out of staying in shape. Just keep perspective while looking a “Fitspiration” photos.

3. Decide what your goals are and what you’re willing to do to accomplish them. I could still look like one of those photos but it isn’t worth it to me or safe for the baby. I’m having a hard enough time keeping up with rotating 12 hour shifts (night shift is kicking my butt), keeping the house clean, and trying to see family and friends… I’m not willing to make the sacrifices I’d need to at this point. So my goals are to maintain a balance and stay generally fit while pregnant. I still get in 3-4¬† workouts each week, they just aren’t as intense.

I’m not saying that once baby comes my goals won’t change again, I still very much want to compete in the future. It’s just not where I am right now. What about you? How are your fitness goals coming?

Preggo Leg Day

18 Jun

I have decided that with all the changes going on I need to make sure to prioritize “me time” too. So today, in between all my appointments I had to decide whether to clean the house or workout. I chose to workout. I still have time to do a quick clean up and then this weekend I can do my “real” cleaning but I’ve got to remember to keep time for myself too.

At one of those mentioned appointments, I got to hear baby’s heart beat today! Baby has a really strong heart beat and was moving around when they found it. It made it feel even more real to know baby is moving around in there. I’m even starting to feel a few flutters. Just another week or so and we get to find out the gender! Any guesses?

Here’s the modified leg workout I did:

3 sets:

  • 15 Squats
  • 20 calf raises

2 sets:

  • 12/leg lunges with torso rotation
  • 12 straight leg deadlifts

3 sets:

  • 15 Fire Hydrants
  • 12 Glute Kick-Backs

2 sets:

  • 12/leg split lunges
  • 15 sumo squats

Squats are definitely one of the best exercises I can think of for pregnancy, that and basic core exercises.

squats

Upper Body Pregnancy Workout

13 Jun

You’ve probably noticed I’ve been a bit quiet…. There’s been a lot of adjusting going on. Obviously adjusting to being pregnant (now 18 weeks) but I’ve also started a new job with a longer commute and have learned I will be starting a Nurse Practitioner Program this September. Lots of exciting things but took a couple weeks to get used to the new routine!

If you’ve been following me on Facebook or Instagram you know I’ve really been struggling with shortness of breath this pregnancy. After lots of testing and multiple follow ups they’ve ruled out the big scary things so I finally feel comfortable trying to add regular workouts back into my new routine. Up until now I’ve been staying active but not doing “real” workouts as often as I’d like.

I have been using “Fit & Sleek- Prenatal Physique” with Leah Sarago and that has definitely helped me stay active. I like that they break the workouts into 15 minute segments so I can really do whatever I feel up to that day. Obviously compared to training for the bikini competition though, it sometimes feels like 100 steps backwards. I’m trying to focus on just doing my best with where I’m at right now and making sure I’m taking care of the baby too.

Fit & Sleek Prenatal Physique- Prenatal Workout with Complete Pregnancy Training Plan

Today was a good day. Hubby and I went for a bike ride this morning which was a really nice way to at least get some low intensity cardio in. After finishing some things around the house and sneaking a nap in I did my strength training later in the day. Mainly focused on upper body, the workout looked like this:

Warm Up

3 sets:

  • 12 squats to bicep curls
  • 12 Tricep Dips

3 sets:

  • Straight Leg Deadlifts with Upright Rows
  • Tricep Skull Crushers (I used the BOSU to put myself on an incline so I wasn’t flat on my back)

2 sets:

  • Planks (30 sec on forearm, 30 sec with straight arms)
  • 12 Lateral Shoulder Raises
  • 10 Front Shoulder Raises

I finished with my physical therapy exercises I hadn’t incorporated and stretched out a bit. I didn’t realize how tight I’ve gotten with fewer workouts so I guess it’s time to start stretching more too.

17 weeks

A few days ago at 17.5 weeks

Working Out While Pregnant

12 May

To be honest, I am still adjusting to the effects being pregnant has on working out. And since my body will be constantly changing I suspect the adjusting will be a continual thing through this pregnancy. The biggest adjustment for me is having to slow down. Today I was winded after a set of twelve rows to tricep kickbacks. I had to take a nap after I mowed the yard (to be fair mowing in the middle of the afternoon heat probably wasn’t my best idea). I don’t like it but it is what it is. All of this is to say, make the adjustments you need to but just keep moving. Staying active is one of the best things you can do for your baby and yourself.

I plan to keep posting workouts and recipes as I have always done. I just ask that all of you non-preggo readers don’t judge ones that seem light or easy. I’ll admit there are days I have probably taken it easier than I need to and there have been more days than I’d like to admit that I’ve given in to some less than healthy cravings. But, I am doing the best I can to both stay in shape and take care of my baby. Honestly, I’m also probably being a little more cautious in some ways (and lenient in others) than needed since it’s my first pregnancy.

Alright, down to the good stuff. Here’s my arm workout from today:

3 sets:

  • 15 push-ups (adapt by dropping to knees if needed)
  • 12 bent over rows to tricep kickbacks
  • 12/arm weighted cross punches (use light weights, control your movement)

3 sets:

  • 15 tricep dips
  • 12 chest presses on BOSU

3 sets:

  • 12 skull crushers
  • 30 sec. straight arm planks

As I’ve said multiple times now, every pregnancy is different. If your doctor has told you not to workout or has given you guidelines, follow them. If your doctor has cleared you to workout (like most of them will and should for healthy pregnancies) then I hope you keep reading and give some of the workouts a try!

And of course… a bump update.

10 weeks and 13 weeks

10 weeks on the left and 13 weeks on the right

Lastly, if you are expecting or know someone who is, don’t forget about the huge For Two Fitness Giveaway going on now and the 25% off discount with code FITANDBUSY!

For Two Fitness Giveaway is Up!

11 May

As I mentioned a couple days ago, For Two Fitness is doing a huge giveaway starting today! You can see my original post here or just scroll down for more details.

logoGrand Prize Giveaway items:

All you have to do is go to their blog and follow the directions on the entry form. So simple for so many huge prizes!

giveaway