Tag Archives: cardio

Lessons From First Trimester

29 Apr

I’ve got one more week in my first trimester and thought I’d share what I’ve learned so far. As I said in my last post, this is how MY body has been. Your pregnancy (or your friends’ or wife’s) will be different than my pregnancy. However, hopefully you can find something useful in this.

1. There will be days you physically can’t workout… and that is okay. This was hardest for me to accept, especially coming off training for the competition. At about week 6 I got hit with an awful sinus infection (okay, and initially I was too stubborn to go to the doctor) that just knocked me out. I was already tired and dizzy and that just made it one hundred times worse. This brings me to number 2.

2. Listen to your body, within reason. I don’t mean take a nap instead of going to the gym every day (if you’re like me, it was tempting). I do mean when you feel like you are going to pass out from doing cardio, stop. I had to basically stop doing cardio for most of my first trimester and am really just now trying again. I have to do way lower intensity than I was before and again, that’s okay. Just don’t completely stop. Find a workout you can tolerate– mine has been Jillian Michaels’ Yoga Meltdown

3. When they say feed the nausea, they mean it. You can ask hubby. I have to eat every 2 hours. I will be dizzy and sick by two and a half if I let it get that far. Now, I don’t mean full meals every two hours. For me a big breakfast is key… And then a morning snack, lunch, a couple afternoon snacks, and dinner, plus sometimes a bed time snack. Just keep in mind the extra 300-500 calories you need doesn’t really kick in until around week 11. Spread your calories throughout the day and focus on making sure it’s a balanced diet (babies NEED fats and carbs!). For me, carbs have been my friend to control the nausea– this was also VERY hard to accept coming off the competition training.

4. It’s okay to ask for help. If you’re as lucky as I am your significant other is more than willing to help… they just might not think you need it. You don’t really look different, if it’s your first pregnancy you probably aren’t even showing in the first trimester, and they can’t possibly understand how exhausting doing nothing can be while growing a small human. I still have to remind myself to just explain what I need help with and tell hubby how I’m feeling at any given minute.

5. This is the most important. LISTEN TO YOUR DOCTOR. I can give you my advice and my experiences but I am not an OB/GYN or Nurse Midwife and I have no clue what is going on with your pregnancy. Your doctor’s office is your best resource, don’t be afraid to ask questions.

Did you have any tips or tricks you lived by in your first trimester?

photo(6)

10 week baby “bump”

**Don’t forget! You can use code FITANDBUSY for 25% off at For Two Fitness and get great maternity workout gear

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For Two Fitness

27 Apr

I want to start out this and future pregnancy posts by reminding people that every pregnancy is different. You might be able to do more than I have, or you might have to do less. Your body was different than mine before pregnancy, so there’s no reason to think they’d be the same during pregnancy. And always listen to your body and follow your doctor’s directions!

That said, I’ve been basically cleared to workout as tolerated. I will have to back off on the amount of weight used and I have been having a really hard time with cardio (though hoping that gets better as I move into my second trimester). Today I hit biceps and back and was able to do a light 30 minutes on the treadmill so it was a good day!

On top of a good workout, I got to wear my awesome new For Two Fitness tank. One of the first things I did when I found out I was pregnant was apply to be an ambassador for this brand. I am pumped to say that I got selected!

TRX rows in the new tank

TRX rows in the Training For Two tank

For Two

Why am I already obsessed with this brand? More than anything I love that I can wear it now (when I’m barely showing but my clothes are getting tight) AND when I’m really showing a few months from now. The fabric they use is so stretchy that it looks cute throughout your pregnancy.

I also love their designs. These days at the gym I still get frustrated learning my new limits and I look more like I put on a couple pounds than like I’m pregnant. This top makes me feel better at the gym since it’s a reminder of why I’m hitting walls and it lets other people know I’m not just getting a little softer ๐Ÿ˜‰ I got multiple compliments on the top today too!

And of course, it’s super comfortable! The fabric is so soft, I can’t wait to order a couple more designs and try out their capris.

If you’re interested in trying it or ordering a gift for someone, use my discount code! Just type FITANDBUSY at checkout for 25% off!

Getting back at it

15 May

Well today I finally got to do a cardio workout (yay!). 20 min on the elliptical plus a core workout/PT exercises. It was a reminder how quickly you can lose cardiac endurance but I made it through. It was perfect after a SUPER frustrating morning trying to get my MRI and x-rays done. It’s so nice to have a friend in the area (another Marine spouse) at the same gym; girl time plus a workout– can’t beat it.

MidAtlantic Photogrpahy

TBT photo

After trying brussel sprouts a grand total of twice in my life I’ve decided to try and make some tonight so I will keep you all posted on how it turns out. I’m thinking garlic and honey roasted but haven’t decided yet.

Have you been trying any new foods lately? OR do you have a favorite brussel sprout recipe?

No more “settling”

17 Oct

Life just never seems to settle down. There is no “I’ll start working out when I have time”… you’d never start! The past couple weeks have been a strong reminder of this for me. Working a rotating schedule and getting sick on top of family commitments, seeing friends, taking care of the dog/getting her into training, and buying the new house has made free time seem all but non-existent.

Maia ensures that at the very least I get in 30 min of cardio a day and on my days off she gets much longer walks on top of my resistance training. So yesterday I took her on a “doggy play date” and we went on a 2 hour walk on the Mount Vernon Trail. It makes cardio much more enjoyable when I have a companion ๐Ÿ˜‰

Today I had physical therapy and am going to take her for a walk. I think because of the changing temps. and traveling etc, my pain is a bit higher than normal so my strength training will be abs/core. With all the walking and my PT exercises I’ve at least kept my legs toned but I know I’ve lost some strength which is frustrating. On the plus side I have lost a couple pounds despite my less than perfect diet lately.

All of this brings me toย  point and my latest fitness goal. I need to find the balance between cardio and strength training. I need to start mixing up my workouts again. With working full time and settling into a routine with Maia, My at home workouts have become routine also and just aren’t cutting it anymore. Especially as the weather will be getting cooler and there will be months where 2 hour walks just aren’t going to happen, sweaters aren’t an excuse to give up the “summer body”… time to start mixing up workouts and even if it means Maia only gets 45 min of walking a day, I need to take 30-45 to get to the gym and add back in heavier weights.

Image***For those non gym-rats, I do think it’s important when talking about “no excuses” to point out that there are SO MANY non gym workouts you can do! Walking/running with my dog is great exercise. Rock climbing as a date, awesome workout. Playing frisbee in these last warm days, Skiing with the winter coming up… you get the idea, just move and mix it up!

Hey September…where’d you come from?

17 Sep

So, I don’t know where August went but it seems like I looked up and it was gone and I haven’t written anything in a month! We had some unexpected travel last month which threw off my sense of timing but things are starting to settle back in now ๐Ÿ™‚

I’ve been at my new job just over a month now and so far really like it. It’s challenging but I’m always on the go and learning a lot so I think after a month that’s all I can ask for. As of last week I’m settling into my 3 days a week schedule (I don’t know how most of you work 5 days a week… I love my 13 hour shifts) and hopefully that means on days off like this I can get back to writing again.

Hubby was gone most of August which meant my exercise was mainly taking Maia on her walks. She’s gottenย  a lot better about pulling and I like to think she’s fully “adopted us” by now. But, she’s still a big dog which means I try to take her on at least three 20 min walks a day… there’s my hour of workout time. The past week I have been able to do more at home workouts so between that and physical therapy twice a week I’ve hardly been sedentary, just haven’t had a lot of strength workouts to post :-/ I am going to start using my crockpot more again since I’m on the 12 hour shifts now so look for those recipes this fall!

Other than that, we’ve finally got a contract on a house so hopefully we’ll be moving out of the apartment and Maia will have a yard by the end of November! We’re just settling into the new pace of both of our new jobs and life together back in the states. How was August for you? Any big news for the fall?

ImageMy “lap dog” ๐Ÿ˜‰

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Not so fast…

9 Aug

Oops! I went into physical therapy all excited about my 5 min of running… and was quickly told I’m not supposed to run yet. :-/ I thought the whole “if it doesn’t hurt you can do it” applied to everything but apparently not running or impact sports, so that put an end to that.

BUT it’s not going to stop me from getting other workouts in. Today was supposed to be shoulders and abs day but I woke up with a headache (and shoulder workouts don’t usually help with that) so it is now abs and a cardio day. Cardio without running means 15 min on a bike and 15 min on an elliptical. Not the most exciting thing but, gotta get it done!

Ab workout:

2 sets:

  • 1 min plank
  • 1 min side plank (30 sec/side)
  • 1 min lunges with rotation (medicine ball)
  • 15 “climbs“/side
  • 1 min rest

2 sets:

  • 20 toe touches with weight
  • 20 reverse crunches (squeeze weight in between your knees)
  • 20 crazy ivans (Make sure to follow with your shoulders, the video doesn’t do a great job of showing that)

1 set:

  • 20 push-ups
  • 1 min plank

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What are some of your favorite ab exercises or workouts?

My Solution for Cardio

18 Jun

We all know I’ve been having a hard time getting cardio in… mainly because with my ankle I can’t really run intervals and I get bored with machines. But today was one of those days I just needed to do cardio. I hadn’t worked out in a couple days since I’m down visiting hubby and just needed to do something. I’ve discovered it is SO much better if I break up my cardio so today I did 10 min row, 10 min bike, and another 5 min on the rowing machine before knocking out some abs and stretching. I know some people also do 15 min at the start of their workout and 15 min at the end which… I guess if you aren’t trying to build up an endurance could be just as effective?