Marc and I share a strong love for Cooper and treat him like one of the kids. Every day we make it a priority to get Cooper the exercise that he needs. Whether it’s long walks in the morning or evening, park trips to play with other dogs, doggie play-dates, or even swimming trips at the beach.

The days Cooper is stuck inside for too long, he starts bugging us by taking the kids toys to get our attention  So we know he needs to get energy out and do whatever we can do tire that pup out!

PuppySpot has this awesome graphic about fitness for dogs. I couldn’t pass up the opportunity to share with you guys, so check it out:

It’s so important for humans and animals to get the right amount of exercise. I try to live with the “no excuse” attitude for exercising myself and for exercising Cooper. Sometimes the weather can make it challenging to get outside, so we play fetch inside, do tricks, or suck it up and bundle up in rain gear to make sure he get’s his walks. I know he relies on me every day to give him the attention he needs and I’ll do whatever I can to keep him healthy!!!

I just found out about the workout App Aaptiv during the launch of their pregnancy program and stroller workouts.

They are launching workouts specifically designed to help you feel your best during all parts of your pregnancy.

Fitness was a HUGE part of both of my pregnancies and I wish they had this when I was pregnant because I totally would have used it.

The workouts are led by pregnancy and exercise guru Kira Kohrherr of FitBump and they have several other wonderful trainers that guide you through safe, effective workouts.

I remember feeling so sluggish during my first trimester but exercise always helped with my nausea and energy. During my second trimester I felt so much more like myself and that’s when I was able to workout more consistently. Their maternity program is great for new moms, current moms and moms to be that need to get moving!

A little bit about Aaptiv…..

Aaptiv just recently launched stroller workouts and workouts for each trimester during pregnancy. Each week includes both strength and cardio exercises specifically designed to prepare a woman’s body for birth. I think it’s awesome that they are guiding you through workouts during your pregnancy, but then they are with you to get that pre baby body back after you have the baby! Whether you’re a marathoner or novice runner, getting back into shape with a stroller or a busy schedule is a new experience for any mom.

I know the thought of getting in shape can be stressful and seem expensive but this app is affordable and the workouts are quick and effective!

Aaptiv offers audio fitness classes through your phone with real coaches guiding you every step of the way. They offer various cardio exercises and strength training routines.

The cost $$$$

The  subscription costs $9.99 per month, not bad!

I have done a bunch of their HIIT workouts and some of the workouts involving strength training. I loved the variety of classes they had to offer and the simplicity of the exercises plus as a trainer I got a break from planning my own workouts

Ready to get started? Log into the Aaptiv app and check it out!

If you want a FREE one week trial, send me an email or comment below.

I am totally that girl rocking the baby bump at the gym and I am proud of it. Sitting on the couch doesn’t make your pregnancy any healthier and safer! I have experienced the benefits from my first pregnacy, I was strong, I had good energy, and I was healthy up until the end of my pregnancy. I also had a quick and fast labor/delivery and I credit my fitness.

I figured I should talk about this topic today on the blog to fill you in on my fitness journey with BABY #2. 

Since finding out I was pregnant I continued to exercise as I normally would with a conscious effort not to push myself to pure exhaustion.

I have been able to maintain most of the current weights during my strength workouts (with a few adjustments here and there) this seems like a major accomplishment at this point considering I am 33 weeks. My doctor has given me the okay to keep doing what I’m doing with teaching classes and exercise as long as I’m staying hydrated, not pushing my body to my limits and I’m not getting crampy afterwards.

FIRST TRIMESTER EXERCISE:

During my pregnancy with Ava I backed off a bit from the weights during my first trimester in fear of doing something wrong or causing any issues, but I was being cautious and protective when really I could continue what I was doing.

With pregnancy #2 I didn’t have to alter any of my exercises during the first trimester. I kept up with all my classes and was able to get in some extra workouts on my own as well. I always listened to my body and if I needed an extra rest day, I took it. There was one day that I took off from work due to a migraine and that was my only issue in the 1st trimester.

Even on my most nauseous days I forced myself to work and exercise (or move). It was actually one of the very FEW things that helped relieve that torturous nasuea.

SECOND TRIMESTER EXERCISE:

As I started the second trimester, things started to change a bit. I was carrying extra weight, I was breathing a little heavier during workouts and for that reason I would say I started to scale back a tiny bit. By scaling back I mean, taking a little more rest if I feel winded, or lightening my weights to make sure I could complete the workout without over doing it.

My nausea started to go away around week 16/17 and this made working out more enjoyable and also easier. There were some days I had to remind myself I was pregnant and I couldn’t push 110%. That seriously was the hardest part. When I would see other people crushing their workout, I wanted to do the same, but knew I couldn’t. Don’t get me wrong, I was totally fine with that, but I just had to remind myself to take my time. I know it’s not a race and I’m not setting any new goals/records!! Pregnancy is NOT the time to push yourself to your limits.

Carrying the extra weight made bodyweight training a tad bit harder. My pushups got weaker, and planks became ridiculously challenging. Pregnant ladies are actually stronger though in reality because we are pushing and squatting extra weight…. Right?? Lets just pretend.

Each week I participated in 5-6 days of exercise. My workouts ranged from strength training, light weight training mixed with cardio, walking, elliptical, at home workout dvd’s such as (21 day fix, Hammer & Chisel, & insanity max30). During the second trimester I did less jumping and more modifying, but I was still able to move & feel good while doing it!

At the end of my second trimester I got hit with the stomach flu…. that was no joke. I didn’t exercise or work for about 7-9 days. I listened to my body and I took all the extra rest I could get!

THIRD TRIMESTER:

The third trimester started out okay. The weight started piling on and with a bigger belly it is inevitable that things get more challenging.

I am not able to squat or lunge as deep. I eliminated all core work with the exception of some plank variations.

I just recently stopped doing all jumping exercises or jumping jacks. I’ve basically allowed my body to slow down and I will have to stick to low impact training from here on out.

A few weeks ago I got hit with round 2 of the stomach bug, thanks Marc   I’m getting more winded and out of breathe quicker. That’s probably because my little baby boy is smooshing my lungs!

All in all, I can’t complain about fitness during this pregnancy. If anything, I think it’s the best thing I could do to keep my body and baby healthy, to keep my mind sane and to keep my energy up!!!

I’m happy that my doctors are supportive of my job and have no issues with me teaching classes at this point!! What I love the most is being active and helping others stay fit…. it truly is amazing!

For more posts about exercise & pregnancy check out these links below:

Exercise modifications during pregnancy

The benefits of exercise during MY pregnancy

Should you exercise while pregnant

Did you exercise during your pregnancy?

What do you think of pregnant ladies in the gym?

**I am not a doctor or physician. Please consult your doctor before beginning any new exercise routine**

Sometimes I pop in a 21 day fix or Insanity DVD and other times I just create myself a challenging workout!

I decided to share with you a workout that I plan to put myself through today. I chose a 20 minute workout because I assume with both Marc & Ava around my time will be limited and plus 20 minute workouts are over in a jiffy!! What’s not to love?

Before completing the below bodyweight circuit make sure to warm up. I chose a 5 minute bodyweight warm-up of jumping jacks, jogging in place, skaters, butt kicks, and light stretching.

If you are looking to get in a quick workout try this QUICK N’ SWEATY NEW YEARS EVE WORKOUT:

Complete each exercise for 1 minute. Repeat circuit 2x for a 20 minute workout. If you have more time complete another round

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

I attempted to do my Pull Ups on Saturday morning because I promised you all that I would. If I hadn’t made that commitment to you I probably wouldn’t have done them. My body was sore, I woke up tired, and I just felt a little on the blah side.

I chugged coffee and told myself I was going to do the pull-ups and after hyping it up in my head that I could complete those 5 Pull-ups I attempted my own challenge.

After 3 reps… my attempt at 4 was a complete fail. My arms gave out even though my brain said I could keep going.

I was frustrated when I let go but I knew I gave it my best shot.  After I finished I questioned whether or not I would have completed more pull-ups if my “pull up challenge” was on a day that I wasn’t sore. That created another challenge in my head… and I will keep at it.

SO backing it up a bit..

Here’s what my Pull up Workout looked like:

SET #1: 3 REPS (this was the only set I planned on doing)

SET #2: 1.5 REP (I convinced myself to get to 5 reps even if it wasn’t consecutive)

SET #3: 2 REPS (I got to 5 reps and kept going)

SET #4: 1.5 REPS (my arms were shot…. but it felt great)

Going into my challenge I really only planned on doing one set of 5, but I am glad I kept going, Believe it or not my 4th set felt better then my 1st set and I was overly pleased with my mini workout.

So I know I’m kinda rambling here a bit, but I’ve learned that creating challenges for myself is the little push I need to make me stronger.

Can you do a Pull-Up? If so, do you find them to be easy or challenging?

What’s an exercise you love doing? 

]]> http://thefitskool.com/?feed=rss2&p=7436 2 http://thefitskool.com/?p=7376 http://thefitskool.com/?p=7376#comments Tue, 07 Jul 2015 15:13:37 +0000 http://thefitskool.com/?p=7376 Continue reading →]]> Trainer Tip #13: Follow through with your commitment.

How many of you tell yourself “I am going to workout 3 times a week” or “I am going to stick to a clean eating program for 30 days”? Do you usually follow through? or Do things get in the way?

It got me thinking about commitment and what it means to me. Not just to fitness and health, but the word Commitment in general.

I have committed to eat healthy 90% of the time and I have stuck with it. The other 10% are treats here and there that I don’t feel guilty about. If Marc asks me if I want ice cream or a glass of wine, sometimes it’s hard to say No Sometimes I’m the one asking him! I have found a great balance with nutrition and I am happy with that. I think once you find that balance you have made healthy eating a lifestyle change.

On a different note,  I made a fitness commitment on New Years that I didn’t quite follow through with. I told myself I was going to complete 5 consecutive Pull-Ups by summer. I can’t say I didn’t complete this task because I never put myself up to the pull-up bar to do the challenge. While I didn’t fail I still haven’t completed my goal.

We all have excuses and mine was for the pure fact that I was fearful of pushing my body too hard. I workout 5 days a week for my job so on my rest days I felt it was important to rest and when my shoulder was bothering me I didn’t push it.

I have spent extra time strengthening my back and shoulders and I know I can do it!  Because I am a committed person I am going to put the test in front of me this weekend to prove to myself that I can do those 5 pull-ups.

So to finish up my point, I feel like if your heart, mind & body isn’t fully into something then you shouldn’t commit to it. It’s easier said then done, we have all broken commitments before, but I am asking you to think very carefully before you make your next commitment. 

For more tips, check out the links below!

Trainer Tip #12: Check your ego at the door

Trainer Tip #11: Listen to your Body

Trainer Tip #10: Take your Warm-up Seriously!

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!

Have you stuck with any new years commitments?

What’s something you set out to complete and followed through with?

I feel like I have so much to talk about but not a lot of time to write so this post is going to be short & sweet.

During the week I take note of some of my favorite things from food to drinks and everyday activities. I love sharing these favorite things with you all.

Here are a few “Things I’m Loving This Week”

Mamma Chia Seed Your Soul Bars

Last week I tried one of these Mamma Chia bars and I was surprised at the juiciness and taste. I had the blueberry & dark chocolate bar and it tasted like real fresh blueberries. I also loved that I was getting Omega’s from chia seeds with each bite.

21 Day Fix

On Monday I started a new 21 day challenge group with the fitness program 21 Day Fix & 21 Day Fix Extreme. I am really digging the new workouts. They are low impact and not as intense as Insanity Max30 but still give my muscles a great burn!

Oatmeal with Peanut Butter & Strawberries

Almost every day this week I have eaten Oatmeal with Peanut Butter & Strawberries for a mid-morning snack. It’s super tasty, filling & healthy!

Chocolate Protein Oat Bars

If you haven’t tried this recipe yet, I highly recommend these protein bars for a quick snack or a post workout treat. They are yummy and I really can’t get enough of them.

Playgrounds

We have made several trips to different playgrounds over the past couple weeks and the playground really doesn’t get old. The excitement on Ava’s face when we first get there is worth the trip. She starts yelling Weeeeeeeeee, like she’s going down the slide and we aren’t even out of the car. She also learns something new every time we go. This week she learned how to climb up the slide the wrong way. She thought she was on ninja warrior. After a few failed attempts she got it on her 4th try. I swear this girls determination is intense! I corrected her after and told her the right way to get to the slide was the stairs, I’m pretty sure she wasn’t happy about that.

We are heading to Bishop’s Orchards this Saturday for a fun father’s day outing with Marc’s family and we are so excited to see them.

I hope you have a great weekend and Happy Father’s Day to all the father figures out there

What are some things you are loving this week?

Do you have any fun father’s day weekend plans?

Yesterday was a complete day of rest for me. It was about time that my overloaded schedule caught up to me.  I don’t have time to be sick anymore, we leave for Florida tomorrow morning and this cold just needs to end!

I was on the couch for most of the day yesterday and I stepped outside to get fresh air when I could.

Thank goodness I have family in town that loves to spend time with Ava.

My mom helped me a ton! It’s a good thing she likes Cooper because he loves hanging around too!

So as much as I preach as a trainer/instructor to “listen to your body” I have realized that as a Mom you sometimes that doesn’t happen.

I had to put my game face on and change diapers, feed Ava and keep her occupied all while trying to get myself better. I didn’t have time to kick my feet up and take a nap or close my eyes.. I’m sure all you moms out there know what I’m talking about! Taking care of a sick baby is hard, but getting yourself better while taking care of kids is even harder.

Last week I pushed my body a little too much. It wasn’t with exercise it was with studying for my CPR course and staying up super late night after night, spending time with my family after my grandma passed away, I did extra coaching last week, and did an extra 2 fitness classes on the weekend. Eventually my body said enough is enough and I took a seat on the couch.

I’ve been loading up on fruits & veggies though and it seemed to help a bit.

So while I had all the warning signs of being fatigued and run down I still pushed to get things done because I had no choice. 

I ended up having to find subs for a handful of my classes this week because I had no voice. That was so hard for me to do, but I needed to get healthy for myself and for my family.

On a positive note.. I am feeling 50% better! I’m almost there and that makes me feel soo good.

This time tomorrow I will be in Sunny Florida and I’m sure that will make everything better

I hope you all have a great day!

If you have kids, how do you get yourself better when you are sick?

Do you ever know when you are pushing your body too hard but you don’t back off?

Today I have the 2nd half of my CPR course at the YMCA. We will be completing the hands on training session. You get to use dummies and real life scenarios to practice CPR & First aid.

I will be happy once the training is over! Tomorrow I will be heading to Lululemon to demonstrate a Bosu Ball workout and give trainer tips to customers from 12-1pm so if you are in the Greenwich area pop in and say hi

Last night in Boot Camp one of our 3 circuits was a Body Weight Workout that you can do anywhere. I figured I would share it with you.  This Full Body circuit will touch all the big muscle groups in a short amount of time and it will leave you feeling energized!

Make sure to take 5-10 minutes to warm-up properly: jog in place, ride a bike, go for a walk, jump rope, etc.

FULL BODY 15 MINUTE WORKOUT

10 Hand-Release Pushups

20 Front Lunges or Reverse lunges if you have knee issues

30 Mountain Climbers 

40 Squats 

50 Jumping Jacks

Set a timer for 10 or 15 minutes and Complete as many rounds as possible! (Rest as needed)

Here are demonstrations of a few of the exercises:

HAND RELEASE PUSHUPS

FORWARD LUNGES

SQUATS

To make this workout harder, add in weights for the lunges & squats or extend the amount of time!

 HAPPY FRIDAY!

Are you doing anything fun this weekend?

Whats your favorite bodyweight exercise? mine is either pushups or burpees!

**Make sure to contact your Doctor or Physician before beginning a new workout program**

I guess I am also thinking of vacation in a few weeks so I want to make sure I’m feeling good when I throw my pasty body in a swim suit.

I was going to have Marc write this post because he did the workout last night, but I figured since I created it I would share today. I’m not gonna lie it was quite fun sitting on my butt and telling Marc what exercise to do next. Oh yeah and correct his form I’m just kidding he didn’t need any tweaking, he’s form is pretty legit.

This short ab series would be great paired with a cardio workout or even with a shoulder workout (which is what Marc did). Make sure to gain with a 5 minute warm-up (examples: jump rope, jogging, jumping jacks)

SUMMER AB WORKOUT

Scissor Crunch Punch

Weighted Full Sit-Up

V-UP

PLANK T-ROTATION

Perform each exercise for 1 minute before moving to the next circuit. Repeat 2-3 rounds or as many as you can handle

What is your favorite Ab exercise?

Are you ready for summer and warmer weather?

**Before beginning any new workout program always consult your Doctor or Physician.**