I was out of work last week for several days with a terrible cold that is still lingering, but I am extremely happy to be feeling better. Sometimes we take for granted feeling good!

Over the last couple of days I have taken Cooper for several walks outside and the fresh air seemed to help with my cold!

On Easter Sunday we had lots of fun thanks to good food, family time, and of course Ava.

The Easter Bunny treated Ava well. She got some cute outfits, shoes, a stuffed bunny, a book, and some toys

(Cooper had to sneak in and check out her basket, sorry buddy no chocolate for you)

Ava looks cute in her new dress thanks to Grandma!

Please excuse the dark circles… I’m still sick.

This Family photo came out great because Cooper is looking so regal!

My Monday morning started off with Group Power… it felt great to sweat a little bit. My body was ready to get back to working out after doing nothing this past week.

I used light weights and made sure not to over-do it.

I still managed to get my heart rate up to 171 and burn 497 calories.

Post workout I had a chocolate protein shake and a banana to re-fuel before my next client. It has been a great start to my Monday and I can’t wait to get outside and walk Cooper later, the weather is supposed to be great!

Before Ava was born I tried to get ahead with learning the new workout and it helped a lot!  A few days ago when Ava was napping I popped in the DVD and started learning some more of the workout without physically doing any of the exercises. I jotted down some notes and went over the counts and patterns for the choreography.

Yesterday I was feeling good, and decided to practice some of the arm tracks (chest, biceps, triceps, & shoulders) with a light weight to try and get a feel for how the workout went. My weight choice was super light (3lb dumbbells) and I honestly didn’t feel tired after the 4 Arm tracks. My goal wasn’t to be tired or sore but to learn the workout. I love the music and I felt like the workout flow was smooth.  I need some more practice with the arms, and once my body feels ready I will practice the leg tracks. I can’t wait to get back and teach it!

What workout are you doing today? Need a quick one?? Try the Holiday Calorie Blast- 10 minute workout

Now it’s off to entertain Miss Ava… She’s got lots of energy like her mom!

For the video you need 5 people to participate in the workout and my group of people are set to go. The video camera is all set up directly on me so mistakes will be visible! I am feeling confident with the programming and can’t wait to power up!

This morning I prepared a chocolate peanut butter protein shake to bring with me that I can immediately consume once I finish the workout.  This shake is high in protein, contains a little healthy fat, and is completely satisfying/replenishing after a strength training session.

Post workout recovery and fuel is so important, not only because I am pregnant, but my muscles need to be repaired properly with protein to recover any damaged tissue. I have noticed that when I consume protein right after a workout session I am less sore and less tired from the workout.

Try out this simple recipe for a delicious post workout snack. It is approximately 250 calories and very filling!

Chocolate Peanut Butter Shake

Ingredients

1 scoop chocolate egg white protein powder or whey protein powder

1 tbsp natural creamy peanut butter

1/2 cup skim milk

1/2 cup water

1/2 cup ice

Directions

Pour skim milk, water, and ice into blender and blend ice to milkshake consistency. Add chocolate protein powder and peanut butter into blender, and blend until completely mixed. Serve chilled in a glass.

I poured my shake into a blender bottle and then immediately put the blender bottle into the freezer. I will take it out about 30-45 minutes before I leave, that way after my hour long workout I have a nice cold treat!

I can’t believe I have not mentioned how sore I was yet. After 3 days of practice, practice, and more practice my muscles are fatigued and ready for some serious rest. On the first day we ran through the hour long strength training class about 3 times. The second day was another 3 more times,  and yesterday we were lucky enough to only do the workout twice.

I met some  really awesome people whom all shared my passion for fitness and athletics, and we each had the opportunity to teach portions of the class throughout the weekend. Not only was it perfect for working on our technique and cueing of the exercises, but it was also a great way to get to know my co-workers a little more!

Since I was very active this weekend I made sure to fuel my body properly. Here are some examples of snacks both pre & post workout that I ate over the course of the long and exhuasting weekend.

PRE & POST WORKOUT FUEL:

Jay Robb Chocolate egg white protein powder (1 scoop + 1 cup skim milk)

Quest Protein Bar (each bar is about 200 calories, 20g protein, and low in sugar)

Peanut butter on a wheat english muffin

Bananas (great source of potassium and help prevent lactic acid build up) & Peaches

Greek Yogurt with ½ cup berries & almonds (high in protein, healthy fats, and natural sugars)

EGG WHITE PROTEIN POWDER:

Immediately following each workout I had a protein shake.  I needed to give my body calories/protein fast!  I chose Egg White Protein powder (Jay Robb) for a few reasons. It is a complete protein (with all the essential amino acids) and it also has no artificial colors or flavors which is something I look out for during pregnancy.

I am attending a workshop this Friday to get certified in Group Power and I can’t wait to learn more about the program, and of course to teach the class once I complete the certification. For those of you who aren’t familiar with Group Power the class is always set up in the same sequence:

Warm-up, Legs, Chest, Back & Legs, Triceps, Biceps, More legs, Shoulders, Core, & Stretch

There are a few modifications I have to make while pregnant. During the chest press exercise on the step box, I angle my step so it’s on an incline.  This keeps me from being completely flat on my back. For the leg raises on the step box I do not lower my legs to the floor, I keep them higher, which places less stress on the core. I also choose lighter weights so I am not pushing my body to exhaustion.

I forgot to mention the music, it’s awesome! The workout is choreographed to the music and its upbeat which pushes you through the workout and keeps you motivated.

To find more about BTS Group power visit their website Body Training Systems, they offer tons of different classes and you can try them out at most gyms.