Tag Archives: at home workout

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

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

Spring Time… Tank Top Time!

8 Apr

We have had a very busy couple weeks here! Hubby was gone for two weeks and then for Easter I met him and we drove to South Carolina to celebrate with some friends. It was a lot of fun but the past couple days have been catching up on house work and trying to rest up a bit. I leave again this weekend for a girls’ trip with one of my best friends (this time hubby will be the one stuck at home). Between all the traveling, house prep and training it hasn’t left time for much else!

Lately I’ve really enjoyed arm workouts. Don’t get me wrong, I still LOVE a killer leg workout and try to work in legs at least 3 times a week per my coach, but it’s probably a good change.

In the spirit of this new found appreciation, I figured I would post an at home tricep workout from a few months ago.

10 walk out tricep push-ups (elbows in at your sides instead of wide)

3 sets:

  • 12 dumbbell chest press
  • 15 BOSU tricep dips
  • 20 BOSU crunches

3 sets:

  • 20 overhead tricep extensions
  • 12 BOSU push ups

3 sets:

  • 12/arm tricep kickbacks
  • 20 v-ups
Building those arms

Building those arms

I hope you all are having an awesome week so far, we’re over halfway to the weekend! Do you have a favorite body part to train?

How do you relax?

14 Jan

Today was my last day off before working the next two. It might not mean much if you’re used to a 9-5 schedule but on days I work, I get almost nothing else done. Especially because, lately, I get home and my back hurts so badly I spend the rest of the night on the couch. On the plus side, it seems like things are working out for me to get back into physical therapy so hopefully that will start having a positive effect soon.

My last day off of a stretch is always really busy, luckily today I got everything done on my list. Heck before 11 I had cleaned the whole house, done the budgeting, and updated some Instragram and Twitter settings (@FitAndBusyRN). Then I had physical therapy and a couple other appointments which left only about 30 minutes to workout this afternoon. These are days I love Nike Training Club. 30 minutes, decent sweat and shoulders were BURNING.

At first I was feeling guilty but between cleaning the house, physical therapy, and a short but intense workout my body is tired! Sometimes I forget that even non-workouts (i.e. cleaning today) can be a great way to burn some extra calories. After my appointments I came home and spent another 20 min or so stretching out and now I’m just taking some time to relax before my next two days.

I’m planning a shrimp and quinoa stir-fry for dinner once hubby gets home. If it turns out well I’ll try to post the recipe. I think playing around with recipes and having a nice glass of wine is probably one of my favorite ways to unwind at the end of the day. What about you? Do you cook to relax? Take time to watch a movie? What’s your go to?

Train together, stay together

22 Dec

Happy Monday! More importantly, Merry (almost) Christmas!

Lately I’ve been dealing with a lot of increased back pain so workouts have been fewer and lighter. This is also why I’ve been posting almost nothing. I realized though that while I do need to work within my limits and not make the problem worse (and still be able to do my job as a nurse), I was falling back into using it as an excuse to not workout at all. Enough is enough. So, aside from my physical therapy exercises I’ve been working to get back into workouts.

In the spirit of no excuses, hubby and I have recently made a friendly competition. We made a monthly calendar and are tracking when we workout. Whoever works out more that month gets to choose what we do for a date day. We try to do a little date every week (even if it’s just take out and a movie at home) so this will be an activity or something out of the normal for our “special” date. Do you workout as a family or do things to motivate each other? Or do you have a workout partner/friend who challenges you?

One of my favorite photographers, Mike Cadotte

One of my favorite photographers, Mike Cadotte Pictured: @Gable_fit and @Anthony_traps, find them on Instagram!

Example of today’s workout:

20-30 min of PT exercises (core and glute strengthening)

20 walk out push-ups

2 sets:

20 deadlifts

20 split lunges/leg

2 sets of 20 hamstring bridges

1 min plank

30 sec side plank/side

10 Pilates roll-ups

3 Sun Salutations

Blogilates DVD Review

17 May

As I’m getting back into working out I’m also trying some new workouts and looking into workout DVDs for those days where I’m tight on time and low on motivation. I think it will be a good solution especially for those nights when I get home from work (well, once I’m allowed to go back) and just don’t have the drive to make my own workout.

Today I tried the Blogilates Pop Pilates DVD. To be honest I found her a little condescending at some points and a bit over the top at others throughout the DVD. In all fairness I feel that way about most at home workout movies. That being said my muscles were burning and I did work up a bit of a glow even with my adjustments for my back 🙂 So, bottom line, Cassey Ho gives a good workout, I would say it is NOT for beginners but she does show modifications to ease some of the moves.

Image

From the Blogilates Website

Do you have any go to workout DVDs or at home programs?

My First Attempt at Spinach Smoothies

20 Mar

Today was wonderful. Girls’ morning with another Marine wife and then finished things around the house and got a great at home workout in. I did a 30 min Nike Training Club workout and then about a 15 min boxing inspired workout, great cardio and my legs were worked at the end of it all!

After the workout I wanted to make a protein shake to tide me over until dinner and decided to be brave. I did some searching and decided to try a spinach protein smoothie. I was pleasantly surprised! I want to play with other ingredients but this was a good start.

Image

Here’s the recipe I made based off what I had in the house:

  • 1 cup unsweetened almond milk
  • 1 handful baby spinach
  • 3/4 frozen banana
  • 1 handful frozen raspberries
  • 1 small handful blackberries
  • 1 tbs flax seed
  • 1 scoop vanilla whey protein

Blend until smooth 🙂

Do you have a favorite spinach smoothie?

New Workout Partner

31 Jul

Exciting news! It may take some time to actually happen but we will be adding a 4 legged workout partner to our family 🙂 I have been harassing hubby about this pretty much since we’ve been dating and we’ve finally come up with a good compromise for both of our wants when it comes to a dog in the family. Since we are currently in an apartment some breeds aren’t allowed so it took some time and research to find a dog we could rescue, that is big enough to take on runs etc but gentle enough for an apartment. We put in an application today to rescue a Cane Corso so, fingers crossed it will all work out and in the next couple weeks we’ll have a new member of the family.

Image

Yesterday I did a (very) short home workout for biceps and back:

3 sets of:

  • 20 bicep curls
  • 20 push-ups
  • 20 resistance band pull-aparts/shoulder squeezes

3 sets of:

  • 10 single leg hammer curls/side (balance on one foot and curl)
  • 20 resistance band rows
  • 20 weighted crunches

Then I went to physical therapy so did 10 min on an exercise bike and ankle/leg drills

Today I’m going to do legs but I have PT again tonight so it will be focusing on drills and muscle groups that don’t get as much use in my therapy drills.

 

 

Struggles with motivation

26 Nov

It has been way harder than I thought it was going to be to get back into a routine! There’s always something to do… moving more things to the house, groceries, getting the right paperwork, job searching, cooking for Thanksgiving… lots and LOTS of excuses. To be fair, hubby and I are really active people. We’ve been taking the dogs on 20 minute walks at least twice a day so, that plus cleaning and moving etc. has def. kept me active but it’s just not the same. We move into the new house this week (like, tomorrow night I think) so that should help a lot once we’re settled and not living out of suit cases.

We have been cooking and eating pretty well… minus the left over pumpkin pie.Yesterday hubby had the idea to make “chips” with left over yams (well we thought they were sweet potatoes but, still good) so he just put a bit of olive oil in a skillet, sliced the yams really thin and cooked them with some pepper and garlic. It was really tasty and very quick! We had a lot of left over veggies from Thanksgiving so the theme for the week has been seasoning chicken or pork to go with said veggies… it worked really well. I am a little nervous about the new house because it has a Japanese oven which can fit about 2 fish or 2 chicken breasts. We are shipping over a George Foreman and we can use the skillet but it’ll be an adjustment for baking or roasting anything…

 

Today I did get a good leg workout in:

5 min warm-up

20 sumo squats with weight

20 squats

15 split lunges/leg

20 weighted crunches

20 reverse crunches

*3 sets

20 hip bridges

20 hip extensions

20 fire hydrants

*2 sets

Whole thing took about 35/40 min 🙂

Today’s Monday here; we’ve finished the pie, I have some emails from photographers out here, and I’m tired of skipping workouts so it’s absolutely past time to really get back at it.

Short workout for the day

9 Oct

Well, I may have pushed a little far for my foot yesterday… had a tough PT session and then spent my afternoon moving boxes around and sorting presents. Since we don’t know where I’ll be living after the wedding I got everything into “right away,” “I’ll want it for a year,” and “Put in storage until we settle in for a couple years”. Very productive but a lot of up and down stairs and moving around. So, just ran a couple errands this morning and now trying to stay off it. I really want it to be good to go by the wedding and honeymoon, it’s starting to make me nervous.

Anyway, quick workout plan for the day:

20 Crunches

20 leg lifts

20/side Oblique crunches

20 push-ups

*2 sets

20 bicep curls

20 front shoulder raises

20 lateral shoulder raises

*3 sets

Physical Therapy exercises

I have some recipes I want to make so I’ll hopefully be posting those soon 🙂