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Full-Body Prenatal Workout

I did it! I finally uploaded my very first workout video!!! I’m so excited! It has been a huge goal of mine to start uploading workout videos for people to use for free. And I could see blatantly that prenatal workouts were a pretty lacking area. It’s hard to find good prenatal workouts online for free.

Today, I’m sharing my very first prenatal full-body workout video with you.

Remember to warm up before you do this workout with at least 5 minutes of light walking, marching in place or something similar. Also, I would recommend a little more stretching at the end if you have the time. I know my body gets so stiff lately, it could use more stretching.

If you’re feeling really energetic, you can do this workout twice through. If you don’t have as much time, you can either choose the standing or the mat portions of the workout and just do those. During pregnancy, you generally don’t want to work out too intensely or get too hot. You should be able to keep a conversation going. If you’re huffing and puffing, you’re probably working too hard. Always always always check with your doctor to see what’s appropriate and recommended for you. By doing this workout you are doing so at your own risk.

Introducing my pit bull pup, Titus, where he video-bombed me at about 7:48. You can hear him whining a few times in there as well. The dangers of filming outside! Haha. And let me just share that it’s Hubster’s job to mow the grass and it’s been growing like crazy! Don’t judge…

What do you think? Leave me a comment on here or YouTube to let me know what else you’d like to see in the future.

Weekend Family Fitness

Our state park system recently offered a free weekend open house where we could partake in their many amenities at will. We chose High Cliff since it was the closest to home. We started with a long trail hike at a pretty slow walking/waddling pace. We actually chose the horse-riding trail for something different, since we’ve frequented the other trails many times before. Plus, we got to meet a few special visitors of the equine variety that way. Horsey kisses? Yes, please. The day was beautiful, bright and bug-less and the trail a healthy 3 miles long. The handsome fellow below was one happy camper, can you tell?

We counted butterflies, listened for cricket chirps and scoped out the wildflowers.

After our long hike, we recouped with some water and snacks and headed to the very tall viewing tower the park provides. Someone had to stay behind with the dog, and I allowed that person to be me. I left those ten flights of stairs to my guys and their non-squished lungs. 
Behind the viewing tower is a long railing bordering some steep drop-offs. There’s a secret spot though that a handful of people found behind one of the fence posts. There’s a stone staircase and a series of pathways through neat rock outcroppings and caves. We climbed those fence posts and took the little side trip that happened to also be pretty picturesque.

Find the steps behind the secret railing. Secret hideouts are my favorite!

What you are witnessing are my only prenatal photos so far.
One lone autumn leaf that survived the deep freeze.

Happy boys!
Our day was so perfect. We finished with dinner and more play time. You’d think Peanut would be exhausted, but he never wears out. All day of playing and hiking followed by more heavy play and he probably could’ve kept going. No naps, no time outs. I, on the other hand, feel like napping after simply thinking about this hike again. Haha. I’m still trying to stay as active as my body will allow me to. Sometimes that’s a 6 mile bike ride, a 3 mile hike or a 2 minute stretch session. I’m just letting my body guide me and enjoying my capabilities even in my pregnant state, and I’m enjoying the relaxed nature of it all. No counting reps, no tallying up miles, no tracking calories. I’m hoping to carry some of this relaxed, carefree, exercising-but-not-trying-to, bring-the-whole-family energy into my post-natal fitness approach. I enjoy being hardcore when I’m not pregnant, but there should always be space for serendipity.

Full-Body Prenatal Workout

The second trimester of pregnancy has left me much more functional and energized. Now that I’m back into the habit of a “regular” workout routine, I thought I’d start sharing some of my prenatal workouts with you in case you’d like to follow along or get some ideas for your own prenatal workout routine. And really, this workout would even be great for someone who isn’t expecting. If I weren’t pregnant, I’d probably do each circuit three times, moving faster between moves and increasing the weight.

This is the routine I did on my lunch break today, scribbled on a simple post-it. I had a good stretch afterward (ohhhhhh yeah) which brought total workout time to about 25 minutes. Choose a weight that you don’t struggle with. I chose 5# for most of these. It’s better to decrease weight and increase reps from your normal routine than to use a heavier weight for fewer reps during pregnancy. You should also not be working past the point of being able to speak in full sentences. If something doesn’t feel comfortable, don’t do it. Take it easy momma!

Always check with your doctor concerning your exercise regimen, especially during pregnancy. These moves are based upon my own limitations and abilities, but you’ll want to make sure to get your own all-clear.

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Some of the stretches I did: shoulder stretch, wall chest stretch, pigeon, standing quad stretch, standing calf stretch and a triceps stretch. Try to stretch the entire body since you just worked most of it, holding 30 seconds per stretch. After the first trimester, it’s not usually recommended to lie flat on your back, so that’s why most of my stretches were standing or sitting variations.
How do you stay fit during pregnancy?

A Weekend of Non-Race Results

I swear I read on the pamphlet that the kids’ race started at 9am. I’ve had it written in ink in my calendar for months, since I reserved Peanut’s spot right when registration opened.

I get a call from my mom. Where are you? The five-year-olds are already lining up. Peanut is 5. Oh noooo! It’s 8:30 and the races have already begun. I race down the street and will the lights to turn green with my razor-sharp glare. We pull up and the 6-year-olds are already starting to run. Peanut is crying real sincere tears in the backseat as I share the news with him that we missed his race.

Peanut and I rush out of the car and run toward the crowds, my pregnant belly not holding me back yet. We race up just in time to see the 7-year-olds lining up. His cousin is in this group, so we’ll see about sneaking him in. I get Peanut in line to run and I race over to the registration booth to grab Peanut’s race bib. Without enough time to pin it on, I tell him to just hold it in his hands.

The whistle blows and the 7-year-olds and one 5-year-old bolt across the pavement. The route for 7-year-olds is quite a bit longer than the route for 5-year-olds, but Peanut holds his own. He even manages to pass a few little runners. With his height, he doesn’t even look the least bit out of place.

I meet him at the finish line, and the huge smile on his face as he shows me his medal helps me to feel a little less guilty. I high-five him and give him all the accolades about keeping up with the big kids. His daddy calls and gives him a virtual fist bump from work. He’s happy and proud and smiling. And that’s what truly matters.

Sunday morning, Hubster and I are signed up to run the corresponding 5k. I also signed us up way back when registration opened. I pick up our race packets after Peanut’s run and set out all our gear for the next morning. Being pregnant and tired, I plan on walking for most of the race, which suits my unconditioned Hubster just fine.

But Saturday night turned out to be the very epitome of “April showers.” April showers that didn’t relent for one second. April showers that filled our backyard like a built-in pool. The rains went well into the night and we prepared ourselves for what happens nearly every spring.

Hubster set up camp on the couch, checking and adjusting the pumps every half hour. I pulled a pump-watching shift from about 1-3am since I couldn’t sleep anyway and Hubster needed a break. The encroaching waters and the perceived threat on our garage and eventually our basement left me feeling wide awake in the middle of the night.

Toward 6am, the rains finally let up and the backyard drainage was actually getting somewhere. We were finally starting to feel that exhaustion seep in as the water finally seeped out. Sleep was much more needed than the gratification of finishing the race. Yes, the race is one of our family traditions, but so is pumping out our spring-fed backyard I guess, so we’re even. Ha. We’ll run again next year.

This morning we woke up to snow on top of our spring floods. It was like a cruel, yet beautiful-looking joke. With our natural northern instinct, we brush off our vehicle windows, pull out the snow pants again, and pretend like the snow will just vanish by the end of the day, hoping against hope that 70-degree weather will be in the forecast for next week again, yet knowing in the back of our minds that snow is possible well into May.

How was your weekend?

Agility Ladder DIY

You can get all the supplies to make your own agility ladder at a regular hardware store, and it really only takes less than half an hour to make.

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Agility ladders are an amazing unsung fitness tool that you’re probably not using. I will be back to share some agility training drills soon too, so stay tuned for that. But these exercises shouldn’t be saved for professional football players or high school track teams. Agility drills not only increase your agility, but they also provide a great source of cardio, especially if you’re getting bored with your treadmill routine. You can get pretty creative with your fancy footwork, like sport dancing, and it also tests your mental acuity. We did some agility drills at the NASM workshop I attended and they were kind of fun and challenging and had me out of breath within a few minutes.

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Supplies:

  • Short nails/carpet tacks
  • Hammer
  • Wood shims or other flat thin wood*
  • Rope
  • Tape measure

Instructions:

1. Stack two shims on top of each other with one narrow side and one thick side of each together. Nail the end of the rope into the top of the first shim stack.

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2. Measure 15 inches to the next rung and hammer another nail into the top of that shim stack.

3. Continue until you have 15 rungs. Cut the rope at the end of the 15th rung. Now, go back and do the same thing on the other side of the ladder, hammering the string to the shims every 15 inches.

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Voila, your very own agility ladder! It’s easy to fold up and hang in your garage or shed. Be careful if you’re doing this project outside with little kidlets around. All the neighbor kids ran over when they saw what I was doing and asked if they could “help.” Um, no. And we ended up with a knocked over pile of nails in the grass that I was really trying to prevent (barefoot in the summer, ouch!). Just hand them a few shims and a little length of rope and see who can make the best godseye.

*I would actually recommend using some thin wood versus shims. Shims are what I had on-hand, but nailing into the narrow ends proved to be a bit tricky. The wood needs to be pretty thin though, so you’re not tripping over it. Also, if you have feet that are much larger than mine (women’s 8), the width of a shim might not work for you. You should be able to fit both feet inside with some room left over, so take your own measurements from there.

Weekly Workout Rundown

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Monday:

  • 40 min walk/run in the AM
  • 20 min run at lunch

Tuesday:

Wednesday:

  • 40 min interval run in the AM
  • 27 min run at lunch

Thursday:

Friday:

  • 20 walk at lunch with mom

Saturday:

  • 45 min run

Sunday:

  • Rest

Not too eventful this week, when it comes to workouts. I started the week a little weak with that run/walk Monday morning. Not sure what my deal was, but I couldn’t muster much more than that. But I was fine by lunch and pulled a strong week anyhow. Zuzka Light leaves me feeling sore the next day, just how I like it.

I am still doing ok on South Beach. Not much more movement on the scale, but I managed to maintain through a weekend filled with big dinners. We had a big dinner with some friends followed by another luncheon at church where I filled my plates. I was just happy to come out of the weekend unscathed, and sometimes that’s the best we could ever hope for during a bustling holiday season:)

How was your week in workouts?

Weekly Workout Rundown

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Monday:

  • 40 min AM run, 3 mi
  • 25 min interval run at lunch, 1.93 mi

Tuesday:

  • 50 min Piloxing in the AM
  • 25 min moderate walk with mom at lunch

Wednesday:

  • 40 min 30-20-10 run in the AM, 3.04 mi (get the printable here)
  • 25 min run at lunch, 1.83 mi

Thursday:

Friday:

  • 25 min fast incline walk at lunch

Saturday:

  • 30 min run
  • 20 min ZCut cardio workout

Sunday:

  • Rest

I’m down 5lbs from last week!!!! South Beach, how I love you right now. I’m finally winning this struggle with weight and reactive hypoglycemia and anxiety! It’s truly amazing to be learning so much about how all these things are so interrelated. The reactive hypoglycemia, or low blood sugar after eating, can cause that anxious feeling. I intuitively knew that my panic was somehow related to blood sugar, I just didn’t know how. I’m learning more and more every day, especially since I got this little tome in the mail.

The most difficult workout this week was that tiny little inconspicuous-looking ZCut workout on Saturday. Only 10 minutes of it was the workout and the other 10 was the cool-down. My heart rate was up to my max and my body was so sore the next day, it was incredible! Zuzka Light does not kid around. If you haven’t found her page on YouTube yet, you must subscribe. There are plenty of free workouts there, or on BodyRock, which she co-founded. However, I got this little three-pack as an early Christmas present (thanks mom!) and it’s amazing. I will definitely be taking these on road trips with me, along with Peanut’s portable DVD player. I’ll also follow up with a product review soon, once I try more of the workouts. Basically, you work all-out for 10 minutes, in addition to the warm-up and cool-down, and you’re done for the day. And you will be done for the day, trust me.

How about you, how are you working out this week?

Five Best Christmas Workout Songs

I wanted to bring a little bit of holiday cheer to your workouts this week, since it’s finally appropriate to do so. But the beats had to be fast, the message uplifting, and the song not over-played.

I have some bad memories of hearing Susie Snowflake and Mariah Carey over and over and over when I worked at JCPenney in high school, to the point where it hurts to hear them today. Don’t worry, I don’t want to listen to those anymore either. My picks today are fresh and uplifting, after hours spent listening to new releases and good ole classics on Spotify. Plug these into your playlist and let them take you away.

I included the beat counts after plugging the songs in to Songbpm.com. Double the beats in the songs with the 70-80 bpm range to hit your pace.

Here are 5 Great Christmas Workout Songs:

1. Leona Lewis: I wish it could be Christmas Everyday. 3:52, 74bpm. This song has a great beat in the chorus. It would make a good treadmill song for intervals. Run fast during the chorus and slow it down during the verses.

2. Kelly Clarkson, Underneath the Tree. 3:50, 80 bpm. Has some great hooks in the music. I was toe-tapping listening to this song, which means it makes me want to move. I hope it makes you want to move too. Plus, it’s a new song, so it sure isn’t worn out yet.

3. She & Him, Sleigh Ride. 2:44, 106bpm. I always love the S&H sound. They do a fun job on this classic tune. Plus, the fast beat is definitely workout-worthy.

4. Glee Cast, Deck the Rooftop. 2:30, 97bpm. I’ve never watched the show, but this tune sure is catchy and it blends several classic numbers into one upbeat song.

5. SheDaisy, Deck the Halls. 3:50, 119bpm. This has always been one of my favorite renditions of this song. Whenever it comes on my playlist, I get all excited and stuff. That excitement should come out in a stronger push through runs.


Bonus: Straight No Chaser, Hey Santa. 2:47, 200bpm. Love the swing-y sound this group has, and their amazing a capella sound. This song is really catchy. Their entire Christmas Cheers album has great beats, so check them out.

I added a bonus so you have a solid 20 minute workout playlist. Let me know what you think. What songs would you add?

Weekly Workout Rundown

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Monday:

  • 50 min run in the AM
  • 25 min run at lunch, 358 calories

Tuesday:

Wednesday:

  • 30 min moderate walk with mom at lunch
  • 30 min PM fast walk

Thursday:

Friday

Saturday:

  • Active rest

Sunday:

  • Active rest




We’ll just call last week the South Beach practice week, alright? Thanksgiving fell in the middle of the week, and although I brought a carb-less dish to pass, aside from the turkey, everything else was a carb. And I didn’t want to think about, so I just ate until I was somewhat, but not overly, full. Then Friday left me with a weird headache that I couldn’t run with, so I took a little time off from working out. In fact, that 30 minute walk on Wednesday was all I could manage with my stressed-out heart rate. I was in my normal HR range, just at a much slower pace.

I’m calling Saturday and Sunday active rests because I wasn’t a complete couch potato. With 3 hours of mall walking on Saturday and Christmas-tree hiking on Sunday, I still felt pretty active, just not enough to get sweaty.

South Beach, here I come. This week’s menu includes Jamie Eason’s turkey meatballs and turkey chili, along with cucumber salad and cottage cheese for snacks. I’m soooo ready for this midsection baggage to be gone. I am completely mesmerized by Dr. Agatston’s work now. Before, I wouldn’t have given him a chance, because this seemed like another fad diet. But for someone with insulin resistance such as myself, the research behind it is convincing, compelling and fascinating. Now that I’ve read a little bit more, I feel like I’m now better prepared to tackle the first two “strict” weeks as well.

How are you staying fit during this holiday season?

18 Minute Thanksgiving Workout

I wish you and yours a very Happy Thanksgiving!

Take time to relish in those meaningful family moments, thoughts of thankfulness, and tables full of tasty fare. Allow yourself this one meal on this one day this week to indulge without remorse. That’s what I’m going to do.

But before you stuff yourself with all the familiar fixins, get in this quick 18 minute workout. You’ll feel better, and likely make a few better choices, if you get a little sweat going on this national holiday of food. It’s completely equipment-free, so you can literally do this anywhere. I’m going to be doing this very same workout before heading out to our family potluck on Thursday, so I’m right there with you:)

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Enjoy! Let me know how you do!