Fit Your Life

Week two was another success! A beautiful morning to be outside and share the fresh air with wonderful ladies and their babies. This week we combined body weight exercises and the use of the hill to get a great sweat! Here is what we did... Warm-Up - walk/jog with stroller around park at own pace Body Weight Strength - 15 squats - 15 sumo squats - 15 calf raise in sumo squat quick water break - 15 plank jacks  - 15 triceps dips - 15 sit ups Hill Work - run x3 OR walk x2 OR lunge x1 up and down hill - 15 stroller biceps curls downhill (safety first!) - 15 stroller rows downhill (safety first!) Repeat Body Weight Strength Repeat Hill Work Jog/Walk loop with or without stroller Core - 10 double leg drop - 10 crunches - 10 bicycles - plank 30 seconds x2 sets  - second set 60 second plank STRETCH!!! Enjoy!

Our first Baby & Me Bootcamp was a success! We had a great turnout, with the little ones outnumbering us, but so fun! I have heard that everyone's triceps and quads felt great the next day!! Here is what we did last week... Warmup - walk/jog around paved loop at own pace with stroller Full Body Endurance Circuit (90 seconds each station) - squats - row (with band) - walking lunges - elevated push-ups (we used a picnic table) Arm Tabata  (20 seconds work, 10 seconds rest - alternating exercises x4 rounds each) - burpies - triceps dips Leg Tabata (20 seconds work, 10 seconds rest - alternating exercises x4 rounds each) - squat jacks - bench step-ups Repeat Full Body Endurance Circuit   (30 seconds at each station) Core - double leg drop x10 - bicycles x10 - crunches x10 - plank x30 (twice) STRETCH!! Enjoy!

I am re-posting this workout from April 2013, as it can be intimidating to get back in to exercise after having a baby. Not only intimidating, but tricky finding the time for yourself to do so. This workout is great for strengthening and stretching muscles after baby comes and to get you back moving! Make sure you have medical clearance from your physician or midwife prior to exercise postpartum, especially if you had a c-section.  Postpartum Full Body Circuit Warm up  - either a brisk walk around the neighborhood. If weather non-permitting, a series of walking lunges, stair climbs, shoulder rolls, and arm circles Full Body Circuit 15 body-weight squats 15 bent over rows with dumbbells 30 seconds walking jacks  10/side standing cross body crunch (opposite knee to elbow) 15 triceps dips 30 seconds walking lunges 10 reverse lunges/leg 15 shoulder presses 30 slow mountain climbers repeat x1 Core 10 seated pelvic floor lifts 10 supine transverse abdominal activation...

My absolute favourite time to workout is in the morning!  Now.. having a new baby around can sometimes mean I workout when I can, not when I "want", but she is pretty accommodating. Luckily, for now, she likes watching me exercise while sitting in her vibrating chair. This is a great workout to wake your body up and get you ready for whatever your day might bring! Rise and Shine Workout Warm Up / Cardio - 10 burpies - 20 jump squats - 30 jumping jacks - 20 jump squats - 10 burpies Legs / Arms - 10 jump lunges - 10 push-ups - 20 squats with calf raise - 20 triceps dips - 30 speed skaters - 30 biceps curls - 30 speed skaters - 30 biceps curls - 20 squat with calf raise - 20 triceps dips - 10 jump lunges - 10 push-ups Core - 10 full sit ups - 20 side plank hip dips (10/side) - 30 russian twists - 30 second low plank - 20 slow bicycles - 10 full sit ups Enjoy!!

Staying active during pregnancy can help you physically cope with your changing body, but also help you emotionally. Although it can be tough to get motivated with the fatigue, aches, and everything else that carrying your growing baby can bring, you will be glad you got moving! Increasing your fitness level prior to and during your pregnancy helps your body with the changes it must go through, it can also help your labour, delivery, and recovery! This workout is great for any trimester, as the exercises will not put you in positions that create excess stress on joints or your spine. If you were not exercising much prior to your pregnancy, or have not during your pregnancy, please take it easy and begin with one set at your own pace. If your doctor or midwife is following your pregnancy closely for any reason (high blood pressure, gestational diabetes, etc.) please consult them prior to exercising. Also, if you are on bed rest or modified bed rest, please do not complete this workout...