Feasibly Fit Mom

The January 2 flu

 

For the first time since FitBoy was just a bitty bean inside me, I landed back in the gym this week. The first morning I ran on the treadmill for 20 minutes, plus a warm-up and cool-down, did 25 push-ups, stretched and headed back home so I could take over baby-duty.

It was a weird feeling to actually go to a gym -- somewhere other than my garage was *awesome* -- and to check-in at the front desk, validate my parking and request a towel. Being just after January 1, I was in the same boat as a lot of folks who were just getting going again.

As was I that night and the next morning when I woke up with the "January 2 flu." That aching, exhausting bone-tired feeling of having, ahem, exercised.

The following day, I joined my friend (who's also my neighbor) and her baby girl on an uphill walk with FitBoy in the Ergo (26ish pounds now!). As much as I enjoy time alone these days, exercise certainly goes much quicker with the company.

I wrapped up my final day of exercise this week with 20 minutes (+ 5 minutes warm-up and cool-down) on the elliptical and a 8 minute big muscle group weight workout, which I'll post later.

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As for my other goals: On the self-care front, I managed to drink lots of water, stick to our meal plan this week, keep our house clean, walk to the park a few times and, most exciting of all, score myself a haircut! Thanks to another friend (also a neighbor!) and her son who came over to hang with FitBoy today while I got pampered.

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Photo: LeNs'PHoTOs

Quick + spontaneous 20 minute workout

After about three weeks of sporadic workouts, along with the complaining that I have no time, I finally got in a workout. Today I team-taught boot camp and decided at the last minute to actually work out while Rachel taught. It felt great!

Here's what I squeezed in with class (they did another 40 minutes of working out ~ hats off to them.) (First time through = 30 seconds/exercise, second time = 60 seconds)

• Rows - Crunches - Pullovers
• Push-ups - Plank - Chest flyes
• Plie squats - Chair sit - Single leg lunge

• Push-up pyramid (5 reps - 10 reps - 15 - 10 - 5) 

I'll be a little sore tomorrow and I loved getting my early morning sweat on. Short on time? Give this one a try for a speedy muscle burn.
  

Full body supersets at boot camp - try this at home!

(Photo: Jayel Aheram)

Today's boot camp superset workout was a hit! [And by that I mean I heard a few whispers, "Why is she in such a bad mood?" : ) ] Follow-along for a great full-body workout:

Warm-up
30 alternating lunges or side squats (weights optional)
15 straddle - tap squats on bench
1 minute wall sit
REPEAT

1 minute plank - 20 seconds side-plank - 20 seconds side-plank

15 Bent over rows (each side)
15 Dips
15 Rows with resistance band
REPEAT

1 minute plank - 20 seconds side-plank - 20 seconds side-plank

15 Push-ups
15 Pull-ups (modified OK)
15 Chest press with resistance band

REPEAT

Telephone-pole intervals (8 poles approx.) fast/slow alternating x2

REPEAT Circuit #1 (legs)

40 crunches
Stretch

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Tomorrow is Rosey's grand reveal! We're doing her 6 week check-in and photo reveal.

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No meal plan this week. In light of some big changes and challenges in our household, I'll be happy with either a meal (rather than takeout or cereal) or a plan on any given day!

Boot camp workout: Full Body 60 minutes

We've been hitting it pretty hard with compound exercises at boot camp lately: squats, pull-ups, push-ups, etc. And once you throw-in some HIIT (high intensity interval training), you're looking at a good 500-600 calories burned per hour. 

Here's how we rocked it today:

Warm-up:
About 400 m (one track lap) + 50 m hill + another 400-800 m

Dynamic warm-up (moving your body to prepare it to perform)

Circuit #1 x 5:
10 push-ups
1 set "liners" sprints OR lap around playground
10 one-legged squats on each leg

Modified bent-leg deadlifts OR wide squat with weights

Circuit #2 x5:
Step-ups (same leg 45 sec.) 
Other leg (45 sec.)
Modified burpees/squat thrusts (45 sec.)

Repeat Circuit #1 for 5 minutes (This time substitute one -legged squats with 10 lunges/leg or 10 side-squats/leg)

1 minute plank
20-30 seconds side plank x 2 each side

Stretch

Working Out: Five months postpartum

(Photo: Josiah Mackenzie)

It's been a while since I posted what my current workout routine is. It's still fluid and depends on how much sleep I've gotten lately, but I'm starting to find my groove again. Last Sunday, FitSis and I actually ran a 5k. Not as fast or easy as I'd have liked it to be, but we did it. Not sure I'll pay $35 to run 3 miles again anytime soon, but then again, I haven't been doing much running on my own, either...

Here's a weekly run-down:

• Monday - Hike with two friends at 5:30am (yes, J & M, I did bail on Monday, but it was a holiday!)

• Tuesday - Instruct boot camp (contrary to what you may think, I do not get a workout at this time -- I'm an instructor, there to ensure my boot campers are getting the most out of the hour and staying safe doing it). Come home and do a 10-15 minute upper body workout.

• Thursday - Instruct boot camp. Hike again, this time with FitBoy on me...a serious workout! I've got the greatest job in the world: I have a personal training client who hikes the mountain as part of her workout with me, so I get to be with my son, hike a gorgeous mountain and train a client! 

• Saturday or Sunday - Hike with our family, this time FitDad shares the load and takes FitBoy in the Ergo. 

We also mix-in some family walks several times a week.  

As you can tell, I love to hike! It's my favorite Spring and Summer activity. You also probably noticed, I have been doing very little resistance training. This is fine for my legs, but my upper body could use a little more consistency, though holding a 20 lb. baby much of the day is a huge isometric and functional workout.

If I just add push-ups, dips and plank to my routine a few times a week, I'll be nice and balanced.

How about you? How are your workouts going? Do tell! Remember, we get incremental benefit from every minute we spend exercising...it's never all-or-nothing.

Tuesday Boot Camp Workout: Full Body

I'm back to teaching my morning boot camps and have had fun putting together full body workouts. Wanna know what we do? Here's the gist of what we did on Tuesday:

Circuit #1: (stationary at mats)

• Squats with weights - 45 sec.
• Brief rest
• Overhead shoulder press (Alternate exercise: front and lateral shoulder raises) - 45 sec.
• Brief rest
• Biceps curls while balancing on one foot (switch) - 30 sec. each leg
• "Jump ropes" - 45 sec.

Water break

Repeat x1

Circuit #2: (in loop)

• Dips on benches - 15 reps
• "Wall angels" - 10 reps (see below for video)
• Running loop - approx. 45 sec.
• Bent-over rows - 15 reps

Repeat x3

Do Circuit #1 x1

Push-up pyramid - hold plank 10 sec. between push-up sets

2 push-ups

4 push-ups 

6 push-ups

8 push-ups

6 push-ups

4 push-ups

2 push-ups

We did a few more things, some wall sits with weighted punches and side-lying Pilates exercises, but if you get through these, you're rockin'!

Anyone want to try it? Let me know what you think in comments.

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I like to squeeze the elbows in all the way to the sides to activate the lats (latissimus dorsi) even more on the "down" movement.

Walk, Hike, Run

Another beautiful Central Coast day today, sunny then a bit overcast. After walking at Stroller Strides I met my friend, L, for a hike/walk on the Felsman Loop. Last time we did it, I was pregnant, so today should have been easier. Yet I forget that hiking is its own sport and the best way to train for a hike is to, duh, hike.

With FitBoy still on my front in the Ergo Carrier, this mama is tired! I'm looking forward to him being able to be carried on my back. My main concern is not just back support, but proper abdominal engagement/recruitment. 

The Ergo is one of the best soft structured carriers for support, but having an extra 10 or 15 pounds on the front does nothing to help the lordosis (extreme lower back sway) or weak abdominals that result from pregnancy. I guess it's just me griping at the moment, and as most discomforts, it too will pass. To stave off any soreness tomorrow,  I'll focus on low back flexion (forward fold) stretches and abdominal stabilizing exercises today.

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(Photo: Mr. T in DC)

I've posted some treadmill workouts here before and am always on the lookout for more fun ones. Competing to Lose posted a fun walk/sprint/box workout on her website. Anyone wanna give it a try? I'm all cardio-ed out today, but will put it in my file of ways to mix it up.

Exercising for Quality of Life: "Smart Fitness for Grown-Ups"

All this talk about postpartum bodies, babies and motherhood!

Well, here's something for everyone: U.S. News & World Report just released a 10-week workout specifically for folks over 40 (but it could apply to anyone not currently exercising regularly). It's developed by orthopaedic surgeon, Vonda Wright, M.D, whose specialty is sports medicine and does research with Masters athletes.

What's impressed me about this program is that it breaks out different components of fitness and focuses on ones that become increasingly important: balance, strength and flexibility. Sure, we all know we need to walk for cardio health, but how about increasing bone density through resistance training and lowering our fall risks with balance practice. All in less than 30 minutes at a time, for each component.

Here's a shot of Week 4 of the 10-week plan (it progresses to include more time and variability over the 10 weeks). (F = flexibility, C = carry a load, A = aerobic training, E = equilibrium and balance)

(Image source: U.S. News & World Report)

Want to give it a try? The program officially starts Monday. Go ahead, improve your quality of life along with your health and start a good habit at the same time.