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A Fit Pregnancy (Take Two)- Part 2

1 Mar

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Maintaining a healthy fitness routine during pregnancy can be challenging but well worth the efforts! Before you begin, get clearance from your doctor.  They will also give you guidelines to follow.  Workouts need to be altered or eliminated due to the changes (rapidly) happening in your body. Here are some clips from my third trimester:

Please note: The exercises seen here are specific to my fitness level, my doctor recommendations, and my pregnancy health.  It is not recommended to pursue a pregnancy fitness routine without approval from your physician.  Please be advised that there are general guidelines for all pregnant women to follow when considering a pregnancy fitness program (http://www.mayoclinic.com/health/pregnancy-and-exercise/PR00096).

Postpartum Workout – Dumbells – 20 Minutes

5 Jan

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Getting back into shape postpartum is a challenge for sure!  The obvious is the time constraint.  Once you find the time, then you have to ease back into your workout routine because the body is all ‘out of sorts’.  The muscles are not as strong as before, the joints are not yet stable, your body moves differently/body mechanics are off and endurance is limited.  I can see how many mothers just get frustrated and want to give up.  But don’t give up!  It is all worth it.  It is a worthwhile challenge and I am here to support you.

*Please ignore the mess in this video…we were *still* having housework done.

Dumbells – 15 Min

24 Oct

38 weeks and still going

Fortunately the fall weather has been beautiful and I have been able to walk often.  On days when I am feeling a bit stronger I have been able to do some great outdoor workout routines at a local park.  Unfortunately I do not have any of my outdoor workout routines on video.  So instead I am going to share a short dumbell workout that I did on a day where I only had enough energy to complete a light 15 minute workout.

Please note: The exercises seen here are specific to my fitness level, my doctor recommendations, and my pregnancy health.  It is not recommended to pursue a pregnancy fitness routine without approval from your physician.  

Finally some video clips for you!

7 Oct

So finally, here it is.  I apologize for the length of this video…fast forward through it and you’ll get the idea:)  I attempted to compile various workouts into one video and after I completed it I realized it was a bit lengthy.  Take from it what you may and I look forward to reconnecting with you!

Please note: The exercises seen here are specific to my fitness level, my doctor recommendations, and my pregnancy health.  It is not recommended to pursue a pregnancy fitness routine without approval from your physician.  Please be advised that there are general guidelines for all pregnant women to follow when considering a pregnancy fitness program (http://www.mayoclinic.com/health/pregnancy-and-exercise/PR00096).

Following guidelines and following what your doctor tells you are the first steps in determining your pregnancy fitness routine.  From there you have to listen to your body, watch your heart rate, and go for it!

When you are pregnant, your fitness goal is different than before.  Your goal is to maintain your health and wellness during pregnancy in order to minimize discomforts related to pregnancy, to prepare your body for labor, and most importantly to have a healthy baby.

A few things I have learned along the way:

you can not predict how you will feel during your planned workout, so go with the flow and alter it as needed

your heart rate will be more elevated, so you will have to decrease intensity of your workouts and increase rest periods

It is important to decrease resistance (weight) and decrease duration of workouts to accommodate the energy that is already being expended by all that is already happening in your body

you must must hydrate before, during and after

you must change your stance and body movements to accommodate for your changing body

you will be off balance, therefore a wider stance is necessary

never push it.  your body is already working overtime to create life

If your too tired, just rest and drop the workout

A brisk 20 minute walk as a workout does great things

12 lb Dumbells-40 min

31 Jan

Here is a higher intensity workout using dumbells.  Select the appropriate dumbell weight that allows you do do the movements accurately.  I always encourage people to begin with just using one dumbell for a while.  This enables you to focus less on the weights and more on the movements.  You will see I do many movements with one dumbell alone.  Also, for those that do not quite have the agility or coordination yet: I encourage you to modify the ‘jump-overs’. It is easy to lose footing when jumping over equipment and the equipment can end up injuring you.  So do the same jumps that I do, except without the equipment underneath.  I also encourage those out there to not wear a thin white t-shirt when filming yourself doing exercise.  Not the most flattering idea. Anyhow, this is a fun one, so enjoy it!

15 LB Dumbells and Step 40min

11 Dec

I have been back to my outdoor workouts at the park and my runs.  It feels good.  But by the time I got home it was dark and rainy and I just did not want to deal with the elements.  So, here is the workout.  Looking at this video I realize I need to work on my deep squats…my posture when I come up is looking a bit shaky.  Additionally, I need to STOP flailing my arms when I jump.  I do a lot of plyometric exercises/jumping at the park and now I am wondering how much flailing I do there.  I must get that on tape to assess:)  Anyhow, I could go on and on, but here it is.