Tag Archives: wellness

Arm Day

23 Jul

I got put on call at work today, which means I can get some things done around the house but have to be ready to get out the door within about 10 minutes if I get called to get to work on time. To make sure I didn’t irritate my back I stuck with an upper body workout for this morning and, if I’m lucky, I’ll take the dogs out for a walk once it cools down.

This workout will definitely get you a burn whether or not your pregnant- just make sure you’re lifting heavy enough. If you do need some modifications (either as a mom to be or a beginner), you can do most of this sitting if you need to or, of course, go down on your weights and increase your rest times.

Side note, since being pregnant I make sure to do at least 1 or 2 sets of 20 squats in my warm ups (squats and kegels ladies… for real) and I end my workout stretching out my hip flexors and doing at least 1 physical therapy exercise to loosen my back.

The workout

3 sets:

  • 12 Straight leg Deadlift to upright row
  • 12 Bicep curl
  • 12 Monkey Rows (**with any type of row, keep your shoulders down and back and do not lift too high. Going too high is not better and puts you at very high risk for injury. If you aren’t familiar with rows or are unable to keep good form, sub in any other shoulder exercise. Tons of options can be found at Bodybuilding.com)

3 sets:

  • 20 Lateral to front raise
  • 15 triceps dips on BOSU

2 sets:

  • 12 Hammer curls
  • 12 Push ups

3 sets:

  • 12 overhead tricep extensions
23.5 weeks post workout

23.5 weeks post workout

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 😉 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.

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

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

Final Competition Update

26 Apr

For those who have been following my progress, you’ve probably realized that I did not compete yesterday. But, I didn’t just give up! A few weeks ago hubby and I got some very exciting news… we are expecting our first baby! Little one will be joining the world in mid-November.

Glibert Run 1 Starbucks 4While I haven’t been posting much, I have been keeping a list of things I want to write about and I am very excited to share my experience with trying to have a healthy and fit pregnancy! My biggest tip from first trimester… there will be days you literally can’t workout, and that’s okay. I felt so guilty when I first had to miss a couple workouts but missing a few to take care of myself (and the baby) means I can stay as healthy as possible. Plus it made the workouts I have been able to do that much more rewarding.

For those mainly interested in the competition posts, no worries, I fully intend to compete in the future once little one is safely into the world 🙂