Summer time means working out on my deck and training some clients in the park. This is refreshing, fun and beats the routine of the gym. A few things to remember to beat the heat. We have extreme weather in Toronto going from -30 to +30 C in the matter of a few months listen to your body.
Working out, outdoors- check list
1. Workout early in the morning, this is when the air is the cleanest from smog and pollen and UV. If working out in the shade make sure the tree or whatever is very high as to avoid getting trapped in a smog/pollen cloud under the canopy.
2. Hydrate often.
3. Reduce weight/intensity to acclimatize to the weather, listen to your body.
4. HAVE FUN- throw a med ball around, play on the park equipment just enjoy your surroundings.
Today I Did my BUSY MOM workout a the local schoolyard in Cabbagetown Toronto
1. Dynamic warmup- t spine stretches, arm circles, lateral moves, hip hinges
2. 4 sets of 3 reps of pullups on the monkey bars
3. Med ball Dynamic moves- 5 of each chest throws against wall, slams, throws off each hip, underhand 3 extension throws- 2x
4. Kettlebell complex 2x- double clean, press, goblet squat in a reverse ladder 5,4,3,2,1 and repeat
5. Kettlebell snatches for techniques- 16kg KB 5×5 4 rounds
Yes hip strength is very important during pregnancy. Working on your hip rotators, flexors and extensors may help prevent some low back discomfort. Your pelvis is changing and your muscles are changing in length too, you need to keep them strong so they do not become too tight, too loose or too weak on any one position. Continually strengthening to accommodate your changing body can prevent discomfort. It doesn’t take much.
When preforming hip strength exercises later in pregnancy you can complete them standing. Doing a simple standing hip extension or lateral raise can do the trick. If you experience low back pain during standing hip extension this is a red flag to discontinue this exercise. Your best bet is to perform closed kinetic chain leg moves to prevent any pelvic shearing that you become more prone to later in pregnancy. By closed kinetic chain I mean both feet fixed on the floor, like in a stationary lateral lunge.
Not listening to my own advise I think I have gotten a bit dehydrated this week after riding into work at 30-37 degrees c. Workouts since have been very brief as a result. I have been only using my kettlebells down in my basement where it is cool and in the evening.
My most simple routine is 5 one arm KB swings per arm each minute, starting at the top of the minute for 10 minutes straight. It is challenging, but not crazy. By the ending I have completed 100 swings, but still felt like I had recovery time and was able to really focus and connect with each lift due to the short volume per side each minute. Beat the heat with this simple busy mom workout. Remember all the essentials, flex your gluts, brace your abs, lock out your quads (knees) and shoulders (pulled in), the weight you use is less important than the connection you are getting to your muscles.
I did a great Kettle bell workout on my back deck this weekend with my kids- no they are too young to lift the size KB I have. I do have them do my warmup with me they play with the bands a bit and lift the 8lb med ball. They lose interest after this but they think they have done something with me. I think it is important to for them to see me exercise and that they realize it is a regular part (or should be) of everyone’s life. Now I can begin my work.
5 box jumps, 5 hard style pushups 3 sets
5 goblet squats, 5 deadlifts- for further warm-up
5 to 1 drop ladder- I use double 25lb or 12 kg today, I sometime use heavier or lighter depending on where I am in my week of workouts.
KB clean, press, goblet squat -5x,4x,3x,2x,1x REST and repeat 2 more times (right from the EASY STRENGTH book)
I am shaky and put my equipment away.
I have put link to a KB deck workout you can perform. This is not the same as the workout above, but great no the less.
Carrying over from last days post regarding exercise progressions, and Not Running before Walking.
This may have caused more confusion as where to start exercising as a new mom. Follow these simple rules.
1. Stabilize or Re-stabilize your joints before starting an intense exercise program.
2. Fix old/new injuries that may have flared up with pregnancy, delivery, lack of sleep or activity. Use the trouble shooting guide in the Baby Bump Busy Mom Fitness program. Seek help form a practitioner if needed- RMT, Physiotherapist, chiropractic. Get a reputable personal trainer or strength coach if you need further help.
Q. OK so how do I know now if I am ready for regular exercise?
A. Try the exercises in the video below as well as the Furious 5 on my You tube channel. If these exercises are manageable without aches and pains and you have no other outstanding issues, you should be ready to start.
For a new mom carrying around a new baby for the next 2.5 years can be taxing on your body. You are now using your arms, shoulder, abs trying to carry a unpredictable moving baby. I am posting a video with 2 of my favourite exercises to help with neck and shoulder discomfort associated with carrying a baby as well as one abdominal activation exercise that is safe for rectis diastases. Enjoy. Jut click on the blank space below to link to the video on you tube.
Baby Bump Fitness is run by personal trainer and mom Jacqueline Gradish for soon-to-be moms and new moms. Safe, quick & EFFECTIVE fitness solutions that really work, including workouts, rehab exercises and nutrition tips.
Check out the complete Baby Bump Fitness Programs in my Programs section.