This is it. Another amazing year, much of it a blur in the truest sense, but so many feelings come up as I think back month by month about how much has changed.
We started the year as a family of three, awaiting the arrival of our sweet little Emerson. April came along and she was here. Aria turned two - I still cannot believe it. She has grown and changed so much this year, turning into a sweet and smart little girl, I love her more everyday. Becoming a mom of two has created it's own changes within me, as a mom & wife. Learning how to raise our girls, be more patient, nurturing, and function on two hours of sleep has been humbling to say the least. Then we took on creating and launching an app! I can't even tell you when that idea actually stuck, but we ran with it. And somewhere along the way I decided I wanted a digital store and opened my Etsy shop. With all of this, you are all still here. I can't thank you enough.
My aim has always been and will always be to uplift, motivate & inspire with this blog, while simply trying to be a better me than I was yesterday. I originally thought that if I could make even one person's day a little bit better by visiting here, that all the effort would be worth it. All the late nights of code and emails, cropping images and research, etc. To hear that someone had made my soup for their family, or tried one of my workouts or completed a monthly challenge, is so so incredibly rewarding. Starting to earn money from my blog for my own growing family while typing late at night, testing and retesting a recipe to make sure it was right, creating chalkboard prints for my Etsy shop during nap time and taking pictures of our activities together became such an additional blessing from this blog.
As I put together my goals for 2017, I found myself reviewing 2016 and blown away at the response to some of my posts. Thousands of you finding something helpful, useful or reassuring. Since some of the posts seem to take off a little while after they were put together, I thought maybe a recap of the top posts, those that seemed to be the most useful for many of you might be helpful for someone new to this blog.
1. To start, my Top reasons Whole 30 is Perfect for Pregnancy
2. Paleo Pineapple Chili - maybe I'm a little obsessed, because I posted about it twice, haha! Newest version is here.
3. My simple postpartum experience ranking in the top 3 really surprised me.
4. I may have to hold another summer 10,000 Kettlebell Swing Challenge. ;)
5. This Mexican Machaca is simply delicious. I'm so thrilled that so many of you tried it.
6. Because everyone wants to join the no-sleep party.. just kidding. Here's why we threw out Babywise.
7. I feel good as new after the Postpartum Hernia repair, but prior to the surgery, I was seeking out some sort of information to know what to expect and was quite disappointed. I'm so happy I could be a resource.
8. For having just put together these Gift Guides last month, I am floored at where they went. Although these were created during the holidays, these fun ideas are perfect year-round, birthdays, anniversarys or just for a sweet surprise. For the special guy in your life and your sweet little ones, Thank you for supporting the brands that support us.
9. You guys love lists.. and so do it. The Top iPhone Apps for Moms, Bloggers & Instagrammers was so fun to put together & share.
10. And lastly, our app was a project of passion. Health & fitness consume our everyday lives and to bring these diets to you and make it easy to follow made us so happy. To think that we now fall into the category of "a small startup", and to see so many of you read my post & download our app blows us away. I shared some simple progress pics from the diet we follow and we can't wait to see your results.
I am so excited for the year ahead, all the fun things in store and I want you to join me. None of this would be possible without you, so my sincerest gratitude goes out to you. Happy New Years to all of you.
XOXO, McKenzie
Today is Day 1 of the 10,000 Swing Challenge! This a fun & grinding workout, and will be my second set of 10k when it's over. You can see the original posts on this here and here and the creator's article here.
These are Russian Kettlebell Swings, where the kettlebell only travels to about shoulder height. Even though these aren't full American Swings with the bell going overhead, efficiency is key. I've seen alot of poor swings - swings that make my back hurt just watching them. So today I'd like to go over the tips and tricks I've learned over the years to create an efficient, strong, and proper Russian Kettlebell Swing.
These are Russian Kettlebell Swings, where the kettlebell only travels to about shoulder height. Even though these aren't full American Swings with the bell going overhead, efficiency is key. I've seen alot of poor swings - swings that make my back hurt just watching them. So today I'd like to go over the tips and tricks I've learned over the years to create an efficient, strong, and proper Russian Kettlebell Swing.
Please remember you do not squat when you swing a kettlebell, it's always a hip drive/thrust that is used by engaging your glute muscles to drive that bell up. With your feet firmly rooted to the floor, and a strong hip drive - think about snapping the hips and squeezing those glutes - you drive the bell into the air. At the end of the hip drive you should feel your hips lock out, but be sure not to lean back. Leaning backwards, known as hyper-extension, causes extra strain on the low back, reduces power from the hips and means that your core is not engaged.
When the bell travels up, keep your arms and shoulders somewhat relaxed, acting as a pendulum with only a soft bend in the elbows. The kettlebell should feel as if it's momentarily"floating" at the top before it falls back with gravity. Remember to keep your head & neck neutral with eyes looking forward into the horizon.
Point 6 competes with number one in my book, but I didn't want it to get lost in the middle... What can make or break your workout is breathing. It sounds so silly, but it is very easy to hold your breath while performing swings and not even realize it until you're gasping for air. When swinging the kettlebell, there is a cycle of tension & relaxation. The breathing technique known as Tension Breath facilitates this cycle. Made by making a "tss" sound when the bell reaches shoulder height, it causes a contraction in your core when done properly.
Combine it all together:
Place your bell in front of you, hinge and grip your bell.
Spine is neutral, feet are rooted to the floor.
Take a breath and hike the bell as you hinge back, keep your wrists in contact with your thighs.
Drive and snap your hips, matching the tension breath at the top with your hip snap.
The bell should float momentarily about shoulder height while you are in a standing plank.
Throw the bell back for another rep.
I hope to do a video soon to further explain and provide examples. I hope this explanation helps, let me know if you have any questions at all!
Some of you may remember my review from the first time we did this.. it's one of those workout programs that you love to hate.
As part of my recovery and goals to regain my lost strength & endurance I will be completing this cycle in June. I'd love for you to join me! It's a grind, but the results are absolutely worth it.
After the first cycle I noticed I was visibly leaner, had increased muscle mass in my quads, hamstrings, shoulders, and back. I even noticed my somewhat there abs were more defined. My endurance also significantly improved. I wasn't gasping for air the last weeks of the program. When I did returned to regular training I was stronger.. I did not test any PR's but I was able to add weight to various lifts such as front & back squats, press and deadlifts.
Please read this article that started the whole thing. You can read my original review of the program here.
I plan to start this program on June 1st. I will ask that everyone document their time for this, we'll use this to compare to the time for the very last workout.
You can choose to follow along with the schedule of 2 days on, 1 day off, working out an average of 4 days per week.. or create your own if that does not work, as I know we all have lives and things happen. Just make sure you complete all 10,000 swings by June 30th! :)
No matter where you are in your training, whether you're well versed with a barbell, just starting out, or ready to start a new program, this will only help you improve.
If you are new to kettlebell swings, please watch this video and review this article
No matter where you are in your training, whether you're well versed with a barbell, just starting out, or ready to start a new program, this will only help you improve.
If you are new to kettlebell swings, please watch this video and review this article
If you're game, leave your name and email below. I will add you to a private Facebook group where we can all support, cheer on and hold each other accountable.
Guest Post by Lizz Hudson
Hey Fit Fam! My name is
Lizz Hudson, Owner of LYFE Health and Wellness! I am a Certified Personal
Trainer, Nutritional Counselor, and Health Coach! I have been in the fitness
industry for 10 years and LOVE sharing a healthy and fit lifestyle with
everyone around me! I am so excited to be able to share this amazing Leg and
Booty workout with you!
Legs and Glutes are my favorite
muscle groups to train! Here are a few reasons why:
· Your
legs and glutes are some of the largest muscles in your body! Training these
muscle groups burns MEGA calories!
· When
training your lower body, you are activating a ton of secondary muscles; abs,
lower back, upper back and arms. This increases your calorie burn even more and
gives a little extra toning to these muscles as well!
· Working
large muscle groups increases your heart rate, all though this is a resistance
training workout, you will get a great cardio workout and good sweat in too!
· Nice
booty and legs make you feel strong and sexy! ;)
Before we get into the
workout, let’s take a look at the muscles that make up the legs/glutes and
introduce you to some exercise terms you will see in the workout!
The Legs are made out of
many muscles, the main muscles we are focusing on are:
· Quads-
front of the leg, made up of 4 muscles
· Hamstrings-
back of the leg, made up of 3 muscles
· Glutes-
the “booty” made up of 3 muscles
Terms
you will see in this workout:
REPS: Rep
is short for repetitions. Repetitions defines the number of times to perform an
exercise. For Example; you do 12-15 squats, then rest, then repeat for the determined
amount of SETS.
SET:
Set refers to how many times you will repeat that exercise for the set number
of repetitions. For Example; you do 12-15 squats and rest. Then you do another
12-15 squats, rest and then another 12-15 squats. You have now completed 3 sets
of 12-15 Reps.
Now
let’s get into the workout J
This is an advanced
workout; for beginners, you may want to shorten the workout by only completing
3-4 of the exercises or by shortening the Sets of each exercise, only
completing 1 Set of each exercise! Check out the photos below the workout that
demonstrate the exercises!
**Your BEST Booty and Leg
Workout**
*5-10 Minute Warm Up-
Walk on a treadmill, jump on the elliptical, whatever you would like! Warming up is VERY important! This gets the blood
flowing to your muscles and helps prevent injury!
Complete
each of the following exercises 3 Sets of 20 Reps
1.
Leg
Press Wide/ Narrow Stance (note: complete 10 Wide Stance, then do 10 Narrow
immediately after, totaling 20 Reps)
2.
Straight
Leg Dead Lifts
3.
Bulgarian
Split Squats
4.
Single
Leg Hip Thrust On Bosu
5.
Walking
Lunges
6.
Leg
Extensions (7sets x15 reps) **BURN OUT EXERCISE**
End your workout with a cool down and stretch to help
your muscles recover faster!
EXERCISE
DEMONSTRATIONS
1.
Leg
Press Wide/ Narrow Stance (complete 10 Wide Stance, then do 10 Narrow
immediately after, totaling 20 Reps)
WIDE LEG
NARROW LEG
2. Straight Leg Dead Lift
3.
Bulgarian
Split Squats
4.
Single
Leg Hip Thrust On Bosu
5.
Walking
Lunges
6.
Leg
Extensions (7sets x15 reps) **BURN OUT EXERCISE**
I hope you enjoy this workout! I would love to connect with you more! Please follow me on Facebook and Instagram for more fitness tips, encouragement and motivation!
Facebook: https://www.facebook.com/ehudsonfitness
Instagram: @lyfe.healthandwellness
To Inquire on Training and Nutrition Programs Email: lyfe.healthandwellness@gmail.com
Now that my second pregnancy has concluded, (and I'm squeezing our new bundle of joy as you read this) I'm thrilled to report that I was able to maintain a fit and healthy pregnancy all three trimesters. Each trimester, and each pregnancy were different, so the key for me was listening to my body.
I remember the very first doctors appointment when we found out we were expecting our first baby... I asked my OB-Gyn 'can I still work out and lift weights?'. Her response, 'Absolutely'.
So that's what I did. I was an avid Crossfitter at the time and spent those 9 months hurling the barbell into a rack position of a squat-clean until my belly proved to be a speed-bump. I continued to deadlift, backsquat, run, row, and do kettlebell swings, all of it, as long as I felt good.
I'm no longer a dedicated Crossfitter, but I am currently weight-training 3 days per week and mix in light cardio for endurance. There are days I go in and feel great and get 5 minutes into a workout and stop, I no longer feel good. I just try again the next day.
Even though it can be tough to find motivation, especially in the first and even the third trimesters, there are SO many reasons to stay active, even if it's just walking 30 minutes every day.
5 Reasons to Exercise while Pregnant:
1. You're likely to gain less weight
2. Labor and delivery may be easier
3. Can reduce low back pain, especially in the later trimesters
4. Reduces constipation
5. You have more energy
..can I add a 6th? You'll feel less guilty when the ice-cream craving hits (insert raised-hand emoji here).
Many newly pregnant women, including myself early on, find themselves afraid of over-doing it. I has already been active prior to both pregnancies. My experience working out while pregnant was good. I was able to continue until I was 38 weeks pregnant with my first, and delivered Aria at 39 weeks.
It is recommended that you seek the counsel of your physician before starting any new exercise regime while pregnant. I am not your doctor, everyone and every pregnancy is different. Just pay attention to your body and how you feel. If you run, run, if you enjoy yoga, do yoga. Unless there are risks that develop for you or the baby, or your doctor tells you to stop, maintaining an active lifestyle is always a good choice.
Who says bicep curls are for men only? Well-defined arms with lovely shape are the perfect accessory to a fit body. Plus, they make any sleeveless dress or tank top look even better.
Don't shy away from curling hard and heavy, your arms are not going to rip out of your sleeves. Women don't produce nearly enough testosterone to make huge gains or even huge man-muscles quickly.
Here's a quick & basic guide to training your arms, including a couple workouts.
The basics:
Curls flex the elbow & work the biceps and brachialis, while extensions extend the elbow and work the triceps.
When you flex and extend your elbow with resistance, you recruit muscle fibers. The heavier you go, the more muscle fibers you need to move the weight. If you challenge your muscles consistently, they respond by growing.
I see many women doing a lot of curls, extensions and various raises with those little, five-pound dumbbells. I know the bigger dumbbells can be intimidating.. but remember, your muscles should strain (even just a little bit!) to do the work or they won't change. Even if you move up to 10lb or 15lb dumbbells you'll notice a big difference.
A good tip to go by is the last 2-3 reps of each set should be a challenge to complete. If they are relatively easy, then you've graduated and can increase the weight a bit!
Make sure you do every exercise with a full range of motion. You're only cheating yourself and your arms if you only do part of the movement. If you are unfamiliar with an exercise, this is a good database with videos and instructions.
What are your favorite exercises to keep your arms strong? Any favorite programs? Just comment below, I'd love to hear and try them!
The basics:
Curls flex the elbow & work the biceps and brachialis, while extensions extend the elbow and work the triceps.
When you flex and extend your elbow with resistance, you recruit muscle fibers. The heavier you go, the more muscle fibers you need to move the weight. If you challenge your muscles consistently, they respond by growing.
I see many women doing a lot of curls, extensions and various raises with those little, five-pound dumbbells. I know the bigger dumbbells can be intimidating.. but remember, your muscles should strain (even just a little bit!) to do the work or they won't change. Even if you move up to 10lb or 15lb dumbbells you'll notice a big difference.
A good tip to go by is the last 2-3 reps of each set should be a challenge to complete. If they are relatively easy, then you've graduated and can increase the weight a bit!
Make sure you do every exercise with a full range of motion. You're only cheating yourself and your arms if you only do part of the movement. If you are unfamiliar with an exercise, this is a good database with videos and instructions.
Workouts
For the gym rats and/or those who can escape an hour or so from the kids..
And for those who love their home workouts, this one will make you sweat just as much!
For the gym rats and/or those who can escape an hour or so from the kids..
And for those who love their home workouts, this one will make you sweat just as much!
Be sure to properly warm up. Light cardio to get your heart rate up and a couple warm up sets with weights for each movement. Generally, one or two sets of 6-8 reps is a good starting point to warm up.
If you're looking for a kettlebell based program, or to start a month-long program, I highly recommend the 10,000 Kettlebell Challenge.
If you're looking for a kettlebell based program, or to start a month-long program, I highly recommend the 10,000 Kettlebell Challenge.
What are your favorite exercises to keep your arms strong? Any favorite programs? Just comment below, I'd love to hear and try them!
This week we are looking at diet, more specifically nutrients and their timing. To get the most out of your workout, you want to make sure that you have the right fuel at the right time.
Nutrient timing is a basically "a planned alteration of macro-nutrient intake in order to promote health, workout performance, and get/stay lean."
The timing and nutrients consumed can influence various goals and can make or break your workout. Ensuring you are properly fueled can make the difference in whether you can get get through the last set, or finish an extra couple reps. It can help with improving body composition & athletic performance, as well as enhancing your workout recovery.
Your pre-workout meal should include Protein, Carbs & Fat
Protein
The essential building block for muscles. Without it, your muscles would not grow. They also ensure proper nitrogen balances in the muscle.
Great sources of quality protein include eggs, lean cuts of chicken & fish
Carbohydrates
Stick with low GI carbs here. These carbohydrates will fuel your body with energy throughout the your workout. If you eat high GI carbs before a workout, you will start with a lot a energy, but then crash since they will be burned too quickly.
Since carbohydrates are the main source energy in a workout. I would recommend brown or white rice, oatmeal or even a portion of sweet potato.
Fats
I love fat. It keeps energy levels up and also helps your body absorb fat soluble vitamins. They take longer to digest and so they are great for keeping you feeling full during your workout.
Good sources here are avocado, olives, coconut or nut butters (without added sugars) & olive or coconut oil.
Gaining strength and muscle doesn't occur while you workout but after, during the recovery stage. This occurs immediately after the workout and can last an hour or two. Your metabolism is revved up and ready to absorb any nutrients you consume.
This phase is also known as "anabolic" because it's during this time that the muscle cells are primed for muscle building.
Your post-workout meal should only include Carbs & Protein.
Protein
A small meal that can be ingested and digested quickly is generally best here. A whey isolate protein shake is perfect. We prefer this one, in vanilla or chocolate ;)
Consuming a protein shake within 30 minutes of your workout will ensure that muscle glycogen stores are replenished and that protein synthesis restarts, initiating a response for muscles to repair & grow.
Shoot for at least 25 grams of protein, most whey isolate powders/shakes offer that as a minimum. If a shake is not an option, be sure to eat a small meal that consists of 3-4oz of lean protein like chicken or turkey. It will be a little slower to absorb, but protein is better than no protein.
Carbohydrates
You don't want to overdo it, but you need to take in just enough for an insulin spike to occur, which helps to move nutrients into your muscle tissue quicker.
As a general rule, you want to shoot for .25-.4 grams of carbohydrate per pound of bodyweight. This will vary depending on your workout. The harder the workout/the more active you are, use the higher number. For 150 lb person would have a range of 37-60 grams.
As far as sources and for these circumstances, you want to stick with higher speed carbs, often times sports drinks are a simple solution for this. Majority of the sports drink brands contain dextrose, which is a type of simple sugar molecule (monosaccharide) that breaks down quickly. You can also purchase dextrose in plain form and add it to your protein powder in a shaker.
Another option is maltodextrin, which is considered a complex carb made up of corn, rice or potato starch. It must be processed by the liver before it's glucose molecules can be used by the body. This makes it slightly slower digesting than dextrose, but there is less risk of fat gain, which can occur with simple sugars. Maltodextrin can also be purchased in plain powder form.
If these are not an option, you can opt for fruit, such as a banana, or even oatmeal or sweet potato for quality complex carbs.
Be sure to always follow up this post-workout meal with a an actual meal an hour or two later to maintain nutrition and prevent any metabolic dips that could hinder your results.
Hope this has helped to clarify any questions you may have, feel free to comment below or send me a message if you have any further questions!
Sources
http://www.precisionnutrition.com/all-about-nutrient-timing
http://www.bodybuilding.com/fun/berardi54.htm
http://www.bodybuilding.com/fun/topicoftheweek37.htm
Pre-Workout
Pre-workout nutrition determines whether or not you can achieve your maximum potential during your workout.The timing and nutrients consumed can influence various goals and can make or break your workout. Ensuring you are properly fueled can make the difference in whether you can get get through the last set, or finish an extra couple reps. It can help with improving body composition & athletic performance, as well as enhancing your workout recovery.
Your pre-workout meal should include Protein, Carbs & Fat
Protein
The essential building block for muscles. Without it, your muscles would not grow. They also ensure proper nitrogen balances in the muscle.
Great sources of quality protein include eggs, lean cuts of chicken & fish
Carbohydrates
Stick with low GI carbs here. These carbohydrates will fuel your body with energy throughout the your workout. If you eat high GI carbs before a workout, you will start with a lot a energy, but then crash since they will be burned too quickly.
Since carbohydrates are the main source energy in a workout. I would recommend brown or white rice, oatmeal or even a portion of sweet potato.
Fats
I love fat. It keeps energy levels up and also helps your body absorb fat soluble vitamins. They take longer to digest and so they are great for keeping you feeling full during your workout.
Good sources here are avocado, olives, coconut or nut butters (without added sugars) & olive or coconut oil.
Post Workout
Gaining strength and muscle doesn't occur while you workout but after, during the recovery stage. This occurs immediately after the workout and can last an hour or two. Your metabolism is revved up and ready to absorb any nutrients you consume.
This phase is also known as "anabolic" because it's during this time that the muscle cells are primed for muscle building.
Your post-workout meal should only include Carbs & Protein.
Protein
A small meal that can be ingested and digested quickly is generally best here. A whey isolate protein shake is perfect. We prefer this one, in vanilla or chocolate ;)
Consuming a protein shake within 30 minutes of your workout will ensure that muscle glycogen stores are replenished and that protein synthesis restarts, initiating a response for muscles to repair & grow.
Shoot for at least 25 grams of protein, most whey isolate powders/shakes offer that as a minimum. If a shake is not an option, be sure to eat a small meal that consists of 3-4oz of lean protein like chicken or turkey. It will be a little slower to absorb, but protein is better than no protein.
Carbohydrates
You don't want to overdo it, but you need to take in just enough for an insulin spike to occur, which helps to move nutrients into your muscle tissue quicker.
As a general rule, you want to shoot for .25-.4 grams of carbohydrate per pound of bodyweight. This will vary depending on your workout. The harder the workout/the more active you are, use the higher number. For 150 lb person would have a range of 37-60 grams.
As far as sources and for these circumstances, you want to stick with higher speed carbs, often times sports drinks are a simple solution for this. Majority of the sports drink brands contain dextrose, which is a type of simple sugar molecule (monosaccharide) that breaks down quickly. You can also purchase dextrose in plain form and add it to your protein powder in a shaker.
Another option is maltodextrin, which is considered a complex carb made up of corn, rice or potato starch. It must be processed by the liver before it's glucose molecules can be used by the body. This makes it slightly slower digesting than dextrose, but there is less risk of fat gain, which can occur with simple sugars. Maltodextrin can also be purchased in plain powder form.
If these are not an option, you can opt for fruit, such as a banana, or even oatmeal or sweet potato for quality complex carbs.
Be sure to always follow up this post-workout meal with a an actual meal an hour or two later to maintain nutrition and prevent any metabolic dips that could hinder your results.
Hope this has helped to clarify any questions you may have, feel free to comment below or send me a message if you have any further questions!
Sources
http://www.precisionnutrition.com/all-about-nutrient-timing
http://www.bodybuilding.com/fun/berardi54.htm
http://www.bodybuilding.com/fun/topicoftheweek37.htm
The month of November kicked my butt. Between all the yummy treats of Thanksgiving and a cough I couldn't seem to shake and every other excuse I can think of - I didn't workout once. (sad emoji here) haha!
But I'm finally feeling better and with my work schedule calming down a bit I've been able to get back into moving some weights around. We do have a garage gym..but I have to say that I have became less motivated going out there to workout. With a toddler banging on the door yelling "mama!" every 10 seconds I just can't stay focused.
This blog was originally named after the fact that the past couple winters we have had a barbell in our kitchen - literally, to keep it from being an ice-stick when we wanted to get a workout in. Our kitchen leads to the garage so it was the most convenient location. But I felt I needed to change things up to create some motivation.
Insert gym membership here.
Seth started going to a gym a couple months ago and started following a program, so I thought I might try the same. I have to say, that with a background of Crossfit and only a barbell as my main piece of equipment I felt a little overwhelmed, like a Cheez-it in a Goldfish bag, looking at all the machines. I got a rundown on how each thing works, while also searching to make sure that they had normal barbells, bumper plates, kettlebells and squat-racks.. upon location of each I decided to start. ;)
I picked this program. It's broken down into phases and I can probably stretch out this 12 week program over the next 16 weeks til this little bun arrives. It also appears pretty flexible, if I miss a day, I'll just pick up where I left off..
Wish me luck! Here's today's workout:
3 sets of 12 reps:
Leg Press
Leg Extensions
Backsquats
Leg Curls
Standing Calf Raises
Seated Calf Raises
This called for a pregnant gym selfie... ;)
Kettlebells are a pregnant woman's best friend - actually they can be anyone's best friend. But when you are wanting to stay in hot-mama shape, kettlebells are key. They are a versatile piece of equipment for a quick, whole body workout, that incorporates strength, cardio and improved flexibility. Win-win-win.
I've found that as my belly gets bigger, I'm using the barbells less and also doing less floor exercises.. no burpees, pushups.. ab workouts are out.. which leaves me with dumbells and kettlebells. :)
I've found that as my belly gets bigger, I'm using the barbells less and also doing less floor exercises.. no burpees, pushups.. ab workouts are out.. which leaves me with dumbells and kettlebells. :)
The list of exercises are endless:
Russian Swings (single or double)
American Swing (single or double)
Goblet Squats
Kettlebell Snatches
Floor Press
Strict/Military Press
Jerks
Rows
Cleans
Weighted Lunges
Deadlifts
and that's just a few..
As with any exercise, be honest with yourself and the skills that are improving. Start by choosing a lighter weight, (women can start with 8kg and work up to 16 kg or more) though these weights vary depending on the exercises of choice. Just work your way up. Reps and sets will depend on intensity and your fitness levels, for most of these exercises I'd recommend a goal of 3-5 sets of 10-30 reps with good form. 10 crappy reps don't make you stronger, they just hurt.
 |
| my early morning cheering squad |
Another note: If your baby bump is more than a bump, skip the snatches and cleans, work on floor press, squats and rows. You'll be more comfortable if you're not worried about hitting your belly. Also, if you are limited on weights or having a rough time with something, grab some dumbells. You can also always up the reps, lighten the weight, adjust as needed.
A great resource on how-to's for foundation movements is here. The crew at Crossfit Invictus know's their stuff, and outlines how to do these right.. no granny swings please!
I'll post more pics as I can, so bear with me ;)
The following 3 workouts take less than 20 mins and can mixed and matched as your heart chooses:
Day 1:
3 Rounds:
25 Russian Swings
25 Goblet Squats
Run 10 mins
Day 2:
10 Deadlifts
10 American Swings
10 Deadlifts
10 Floor Press
10 Deadlifts
10 Goblet Squats
10 Deadlifts
10 Lunges
Day 3:
Run 5 mins
10 Upright rows
15 Goblet Squats
20 Russian Swings
Run 10 mins
Please send me feedback on how these work for you! Questions, comments.. all of it.
Have a wonderful weekend!
First, I want to note that this is my story, and what worked for me to regain my strength and endurance after pregnancy and a c-section. Please seek the advice of your doctor for any questions/concerns and for a case by case analysis. Each individuals background, procedure and experience is different.
I was blessed with a great pregnancy, no complaints. Of course there were things like getting up 3 times every night to pee and having a general feeling that I was a beached whale once I sat on the couch. But I truly cannot complain.
I also stayed active throughout. I'm thankful that I was able too. I was able to Crossfit on average 3x a week until about 38 weeks, when it became too uncomfortable and moving a barbell became more than a task.
Also, at 38 weeks pregnant we were informed that Aria was breech with no way to turn her around. A C-section it was. At that point my original plan for delivery went out the window and I became focused on a quick recovery and regaining my strength and endurance.
Also, at 38 weeks pregnant we were informed that Aria was breech with no way to turn her around. A C-section it was. At that point my original plan for delivery went out the window and I became focused on a quick recovery and regaining my strength and endurance.
We went home with our new sweet bundle. Mom and baby happy and healthy.
Back in real life, no one had informed me of how helpless I would feel after a c-section. I could not even turn around in bed by myself. Seriously? I didn't see this on Pinterest. It did get better, but as a note for anyone looking at a c-section.. have lots of help and take your time. Lift nothing heavier than your baby. I hit a road bump 2 weeks after her birth which was a reminder I had to slow down.
It was frustrating at times, and even though my incision looked good, I could feel how weak I was. I could feel that I was not healed. My doctor told me it could take up to a year for the scar tissue to fully mend the underlying areas from such an incision.
I continued to just walk, and walk and walk. It wasn't until 10 weeks post-partum in which I was able to advance from my walking to a light jog. For one, running while pushing a stroller is ENTIRELY different than just running. It engages more muscles since you are pushing weight everywhere you go. I honestly believe that assisted in a quicker recovery - slowly strengthening my muscles without overdoing it.
Walking became jogging which became a goofy-ass stroller run, which then was my green light to start incorporating light-weight exercises. I was eager to regain my midsection, but I could feel my incision still had some mending to do. Many exercises you may believe are isolated to just your legs, arms, back or rear actually engage your core as well.
Keeping the weights very, very light I was able to do some limited exercises without causing discomfort in my abdomen such as body-weight quarter squats (shallow depth), shoulder press and floor press.
By August, at 3.5 months post partum, I was able to resume a light-weight version of my previous programming, still using caution and being aware of how I felt.
For example:
From my workout log on Aug 18th:
Backsquats: 10x3 at (85#)
Halting Snatch Deadlift from hip 3x3 (60#)
Overhead Squat 3x5 (45#)
I realized I never documented my workouts in those first 3 months post-partum, life was crazy, days were long, nights even longer and my memory is a little blurry of this time. Geesh..those squishy newborns!
If anything I learned:
- Go slow. Baby steps.
- See how you feel - sometimes you will feel pretty darn good and then the next day you'll be in pain. This did happen to me a couple days, when I tried to start jogging sooner than I should have.
- Walk. A lot. - If this is all you can do, do it. Moderation is good, but make it a goal to get out with the baby and walk each morning. It's good for both of you.
- Yellow light - when you have been cleared and feel good, add in some other exercises; jogging, squats, lunges, press.. evaluate how you feel the next day.
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| 6 months post-partum |
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| 9 months pregnant | 9 months post-partum |
Wish you a fast and easy recovery! Feel free to send me your questions/comments.
Right before I had Aria, my plan on getting back into shape was set: Wait until I was cleared at 6 weeks postpartum, re-join my Crossfit classes 3 times per week, I'd feed her before class, she could just chill in her bouncy seat, I could get my workout in and be back in shape in no time. Then I actually had a baby.
What?!!, no way..
My thoughts exactly when it was suggested to me a little over a month ago. Yes, 10,000 swings.
My thoughts exactly when it was suggested to me a little over a month ago. Yes, 10,000 swings.
Strength:
Backsquats5,5,5,5,5 starting at 65% add 5 -10# each set, no failed reps
Conditioning:
(running clock)
2 Minute AMRAP
Burpees
- 2 Minutes Rest -
5 Minute AMRAP
20 OH Walking Lunges with Plate 45/25
10 Shoulder to Overhead 75/45
Tabata Ab-mat Situps
Tabata Strict Pull-ups
Our Experience: This kicked both our butts today! We have been working on more conditioning, the backsquats weren't too bad, but the combo of lunges and going for a dip-drive with the shoulder to over head just gasses you, but it's only for 5 minutes :)
How did you do?
This was one of my first questions for my doctor when we first found out we were expecting. At that point in time I had been Crossfitting on and off for several years, but we had just relocated to Eugene. I had taken the summer months off getting settled in our new home, and I had just started back about a 2 months prior and was working on getting my endurance and strength back.I had seen many moms-to-be train, but it was never something I had asked anyone about, and was nervous about having to give up the barbell and running. I asked my OB-Gyn in that first appointment 'can I still work out and lift weights?'. Her response, 'Absolutely'.
