I’m receiving questions daily about my workouts and how long I will continue to workout while I’m pregnant. The truth is I don’t really have an answer. My goal is to continue up until the end (like I did with Ava) but that will depend on how I feel and if my doctor approves.

I have found exercise to be not only a great energy booster, but it helps my mood, it helped with my nausea in the first trimester, and I just feel better when I’m active!

There were things that I did avoid or adjust to accommodate my changing body and also to keep the baby as safe as possible.

Things I avoided during pregnancy:

• After the first trimester I avoided lying flat on your back.It effects blood flow to and from the heart.
• I avoided exercising in rooms that had higher temperatures or if I was training outdoors I was conscious of the temperatures or heat index. I always wear comfortable clothing and not anything too tight.

Things I adjusted while exercising during pregnancy

• Keep a water bottle around at all times.
• adjust core training by doing ab exercises on an incline bench.
• Reduce intensity. Instead of going 110%, I scaled back so that I could still sweat but not become exhausted.
• At each appointment I discussed exercise with my doctor.
• In my case I am the instructor but if I took a class I would definitely listen to any advice or suggestions my instructor had.
• Adjust range of motion and remember your flexibility and ligaments are looser during pregnancy don’t over stretch.
• Adjust jumping and twisting exercises. Instead of Jumping Jacks I will do single leg step outs and still use my arms.

My list is constantly changing and there are definitely things that feel comfortable one day and not the next so most importantly I’m listening to my body and doing what I feel is best!

Did you exercise when you were pregnant?

What exercises did you avoid? 

**Always consult your doctor or physician before beginning a new workout program**

I had last Friday off from work. Usually I take Friday as a rest day when it comes to working out, but I felt like getting in some cardio.

In the morning we took Cooper for a 20 minute walk (Yes I count that as exercise especially when you are pushing a 30lb kid in the stroller and up hills) When we got back from our walk I started to do a short cardio workout at home with Jumping Jacks, Jogging, Jump Rope, Heisman Hops, Quick Feet, etc.

That was until Ava decided she didn’t want to workout with me anymore. I had to stop my workout because she was doing things she shouldn’t be doing…..  like pulling glass lids out of our pantry and running around with a lotion bottle that she found in the bathroom. Oh yeah and she stuck her hand in the toilet, luckily it was just water.

So that workout got put on hold and I was fine with it, but I did log the 8 minutes of Cardio that I had completed.

We headed to my friends for a couple hours and Ava played with her friends. It was fun to catch up with my friend, even though its hard having full conversations when you are both chasing around your kids.

After a few hours, Ava was wiped and came home for a long nap! I was able to finally get some computer work done and then I decided to do a quick Kickboxing workout.

I got to about 15 minutes of kicking butt and then realized Ava would be getting up soon from her nap so I decided to stop so that I could shower.

I would have loved to continue for another 15 minutes but I try to get as much done when she naps as possible and showering was a MUST.

So while I would have much rather completed 30-45 minutes of cardio in one shot first thing in the morning, some days don’t go as planned and you just gotta roll with it. As long as you work hard those minutes COUNT!

 If you work out at home, do you find sometimes your workouts are broken up from (at home) distractions like kids, phone, dogs, etc?

What’s your favorite cardio workout?

This morning at 7am it was 18 degrees, which makes it even more crucial to get the body warm before exercise. I spent a little extra time with my first client making sure she was really warm before we got into lifting weights.

I know for myself I need at least 5 minutes of warm-up. if my body isn’t fully warm, I cannot perform exercises to my full potential. Some people may need 10-15 minutes to warm-up, but I think it is important to listen to your body.

Some people jump right into their workouts without doing a Warm-Up or only taking 1-2 minutes to warm-up and it scares me. Even if you are short on time you need to take your warm-up seriously. You increase your risk for injury and pulled muscles if your muscles aren’t ready for exercise.

Tips for a better Warm-up:

1. Incorporate 5-15 minutes of warm-up time to your workout
2. Choose at the minimum 5 minutes to do low intensity cardio (treadmill, bike, elliptical, or light calisthenics)
3. Take another 5-10 minutes to do some light stretching.
4. Once your body and muscles feel prepared, begin your workout!

For more tips, check out the links below!

Trainer Tip #9 Keep your muscles confused

Trainer Tip #8: Make time for yourself

Trainer Tip #7: Get more out of your Group Fitness Class

Trainer Tip #6  Choose exercise that you enjoy doing

Trainer Tip #5 Quality vs Quantity

Trainer Tip #4 Lift a little heavier

Trainer Tip #3 A short workout is better then no workout

Trainer Tip #2 Exercising outdoors

Trainer Tip Tuesday #1: If you don’t like an exercise, start doing it!

Do you do a warm-up before your workout?

Have you ever injured yourself from not being warmed up properly?

In the summer I was outside all the time. Now, I am outside when I get in and out of my car or when I walk Cooper. THAT IS PRETTY MUCH IT!!

That means some of us are moving less during the day or choosing to be inside more.

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Have you ever used a pedometer before?

If you are looking to buy one, this SM-2000 Step Pedometer is only $6.50 and if you have amazon prime it ships within 2 days!

If you have an IPHONE there are tons of APPS you can download; to monitor how many steps you take in one day.

I have the Runtastic APP

It is easy to download and it is FREE. It tracks your steps, miles, speed, etc!

The other day I challenged myself not to sit for most of the day. I sat when I ate my meals and drove my car but that was it. I had to think about not sitting a few times, for instance when I wrote my blog, I put my laptop on our high top table and stood, I stood while folding laundry, made several trips up and down the stairs on purpose while putting things away, I stood while I read Ava her night time story, you get the point.

Just by not sitting I forced myself to move more and that alone helped to burn extra calories

I wish I had thought earlier that day to put my pedometer on and see how many steps I actually took, but once I put my pedometer on I was able to track 5,000 steps within a 2-½ hour time frame!

 10,000 steps is approximately 5 miles.

SOOO with all this talk about moving more, I challenge you to buy a PEDOMETER or download an app. They are super cheap and it is a fun way to challenge you to move more! They even make a great stocking stuffer! 

Here are some Tips to Sneak in extra steps to reach that 10,000 step goal:

• Take the stairs whenever you can.
• Park your car at the end of the parking lot
• Instead of emailing or calling a co-worker get up and walk to their office/cubicle
• Take your dog on a 5 minute longer walk
• Walk around the entire grocery store while shopping
• Chase around your baby! This one clearly helps me to move more

 This girl never stops!

How do you stay active? 

Do you sit a lot during the day?

I did an elliptical interval and the whole time I was thinking about jumping rope and other ways I should’ve been doing my cardio. I rarely ever hop on a machine so I stuck with it, but now I realize why I usually choose other forms of cardiovascular exercise!

Trainer Tip Tuesday #5: Chose workouts that you enjoy doing!!

If you aren’t enjoying your workouts you most likely won’t stick with them. When I am not teaching classes, I enjoy doing bodyweight circuits, kettlebell circuits, agility ladder work, Insanity or T-25 workouts.

I also love practicing Push-ups.

My Tricep Pushup is finally bacK!

It took me a long time to build up my Tricep Pushup strength since my shoulder injury, but now I can complete multiple sets!

Here are 5 tips for finding an exercise you enjoy:

1. Choose an exercise activity that works for your health. Make sure you are cleared for exercise by your doctor and they approve of the activities you want to participate in.
2. Join a class. Classes keep you motivated and they usually have the same class times each week which makes it easier to have it set in your schedule. Classes also have great music and a set workout plan.
3. Choose exercise that works with your schedule. Does your class fit in with your work schedule? If you don’t have time to get to the gym, find a workout that you can do at home with minimal equipment, or get outside and go for a run before work if you like being outside.
4. Choose exercise that trains all aspects of physical fitness. I am a huge fan of boot camp class because we work on balance, cardio, & strength. Some classes only focus on strength training or only cardio so you will need to find other days to fit in the exercises you aren’t training.
5. Workout with a friend. Having a friend or family member to work out with holds you accountable and will help to keep you motivated to stay on track!

Do you have any tips for finding exercise that you enjoy? 

What is your favorite type of exercise? How about your least favorite!?

Do you have any fitness tips? 

Have you ever injured yourself exercising? How did you overcome your injury?

Does your trainer or instructor correct your form or give you cues on proper technique?

Today is a rest day for me. I got in some fabulous workouts this week, but my body is telling me to lay off the squats, pushups, and anything involving weights!

I wanted to share with you my favorite new exercise of the week!! We practiced Plank Punches this week in Boot Camp and I loved it. I am a huge fan of planks because they help to build a strong core. Having a strong core is the foundation for everything you do with fitness!

PLANK PUNCHES!

For this variation of the Plank you start in a Pushup Position on your hands and toes.

(Little miss Ava snuck in this picture! She can’t sit still)

Keep your body straight as a board. Lift up one arm and punch directly in front of you.

Return to your plank position and switch sides.

You can add this exercise into any workout! Try starting with 3 sets of 30 seconds! Remember to keep your core tight and your hips pointing towards the floor, so we get the most out of this exercise!

I am super happy to have no plans on my schedule this weekend. We are going with the “go with the flow” attitude and see what the weekend brings!!

Have you learned any new exercises? If so, please share! 

Are you a Planker?

Do you have any fun plans this weekend?

I learned this exercise from Tony Horton, the creator of P90X3. The dolphin hop focuses on your core and upper body. I liked it a lot! I even practiced it after class Tuesday night.

You start in the Plank position:

With your feet together, legs straight, you use your core to lift your hips up and you hop your feet in.

Return to your starting position and repeat!

I love learning new exercises. It keeps me motivated as a personal trainer and group instructor, and it helps challenge my body as well as my clients!

Do you like learning new ways to challenge your body? 

What new exercises have you learned in the past month?

IF YOU DON’T LIKE AN EXERCISE, START DOING IT!

My guess is if you don’t like an exercise you are weak at it, therefore you probably avoid it at all causes!

Here are the Top 3 exercises my clients TRY to avoid:

1. PULL-UPS
2. PUSHUPS
3. BURPEES

Do you notice anything about these exercises???

They are all body weight! These 3 exercises challenge your body by incorporating multiple muscle groups and WILL make you stronger the more you work at them. If you don’t know how to perform any of these exercises don’t hesitate to ask a trainer at your gym.

Step outside of your comfort zone!

When I look into my drawer full of workout tops and I see one of these shirts, it definitely gets me excited to throw on a shirt and exercise.

“Love Fitness” When I look at this top I immediately think of my strong passion for fitness. You have to love the workout you are doing or else it is not fun. Choose exercises and classes that you love doing and you will enjoy fitness

“Sore Today Strong Tomorrow” I wrote a blog post on this inspirational phrase.  When we are sore we are getting stronger so keep working hard!

“Strong Is Beautiful” This was my first motivational workout top. I bought it when I was pregnant because I wanted to be strong throughout my pregnancy. Working out made me feel good on the inside and kept me happy throughout my 9 month journey.

“I don’t Sweat I Sparkle” It is OKAY to sweat. In fact I love to sweat… I definitely don’t sparkle. I more or less look like I ran through a rain storm after I workout but hey it’s cute & girly and sometimes I need that.

Do you have any motivational workout tops? I know you all have the I HEART BURPEES T-shirt right?

Here are some new tops I would love to get, and if you find them feel free to buy me one:

• Learn 2 Love the Burn
• Don’t make excuses
• Your Workout Is My Warm Up