Things I totally took for granted- cutting meat, using scissors, flicking my finger (usually when driving) picking up or pulling anything over 15 lb.

As usual I am looking forward to a mothers day performance at my kids school and hopefully a counter top/ sink and running water- this may be asking too much with our kitchen delay.

HAPPY MOTHERS DAY

I hope each and everyone of you has a great mothers day and here is my gift to you.

I am thinking of all of you and wanted to share my mothers day contribution the best way I know how, through fitness- a MOM and TODDLER workout.  I designed and used this workout just after I gave birth to my second daughter.  This time was used to get back into shape and spend some quality active time with my older daughter.- please enjoy.

Mom and Toddler Workout   FREE TODAY- click below

Have you ever wondered what you could be doing while you sit and watch your toddler play/exercise at the park.  Well, join them, you may get a lot of stares, but you and your toddler will get a lot of benefit, such as increasing strength, fat burning, together time.  You can perform this short workout with your toddler in the park.

Mom and Toddler Workout 

Busy Mom Bootcamp- Toronto East Location, private gym studio. Mondays and Fridays, 2x/week, 6:30 or 9:30am

GET IN NOW start May 8

Start Date- May 7 End Date- June 25   8 weeks

Class Limit- 6 campers, Price 320/8 weeks, 2x/week full instruction, partner measurements without  pressure
Based on Baby Bump Busy Mom Fitness Program- full program given to all campers with 2 extra on your own workouts per week

Program Preveiw-
Day 1: Phase 2 Exercises Day 1 Phase 2
Superset  1
a) Body Weight Squat
b) Bent Over 2 Arm Rows
Superset 2
a) Waiters Bow (Romanian Deadlift)
b) Push ups from knee
c) Stationary Lunge
Reps  10-12    Sets 2    Rest 0-1 minutes

Perform Warm Up 1 as a superset consecutively (2 exercises), rest the suggested time and repeat. Perform Superset 2 as a superset consecutively (3 exercises), rest the suggested time and repeat.

Benefits of Group Fitness

Motivation

Meet Others with similar goals in a neutral environment

Accountability

Fun

Economical for professional instruction

Exercise instruction on the best post partum exercises integrated into a fat loss program

This is a busy mom fat loss program, with dynamic warmups, strength training, core exercises, circuit training, post rehab/joint support exercises

CONTACT ME AT

jacqgradish@hotmail.com or 416-803-8647

class is filling for May start date

Regards,

Jacqueline

Go For Gold

On Friday I performed this quick busy mom fat loss workout, circuit style.  Enjoy and give it a try and let me know how it goes.

After my warmups

Exercise 1  Hybrid barbell lift – which includes 5 reps of each deadlift, bent row, power clean, reverse lunge and press (I changed this so I could do goblet squat later)

Exercise 2  pullups

Exercise 3 goblet squat using a kettle bell 12 x

Exercise 4 ball hamstring curls

Exercise 5 10x light side kicks on heavy bag for balance and hip mobility, I you do not have a bag just do the motion- remember light- this is for mobility and balance in this circuit not for power.

Exercise 6 10x per side- front plank with a band row 1 arm at a time- you are in a 3 point balance for this exercise, use a light band and don’t let your hips twist- brace your abs as tight as you can.

Repeat 4x

1 I was featured again in MacClean’s national magazine regarding a new study done on harmful effects of prolonged sitting and driving, even if you exercise.  Sue this one is for you pg 60, paragraph 1, last sentence.  Why Sitting Might Kill You article.

2. I just returned home from a great family ski trip, now both of my girls are proficient skiier’s.  Wow my legs were burning after 5 days straight.

3. We are renovating our kitchen which is a love/hate relationship.

This is the recap.  I have not been posting much as my workouts have dramatically changed in the last 2 months due to a hand kitchen injury.  Like any good mother, exhausted and pre coffee on a PA day I attempted to make Toad in the Hole breakfast for my girls.  All the dishes were dirty so I grabbed a wine glass to cut out the bread hole, it shattered and I was stabbed between my fingers, my friend removed 2 pieces of glass for me.  As it turns out I still have some glass left in my hand so gripping, lifting and writing has become somewhat limited- I will get this fixed April 3 and cannot wait.  In times like this I have made huge substitutions in my workout just to maintain using all my joints and prevent too much atrophy.

Front barbell squat- I have replaced with body weight squat, or front cross arm grip to prevent hand and wrist pressure

Reverse band flies 20-25 reps- instead of heavy bent over rows or pullups

1 Leg deadlift with reverse fly 8 lbs- instead of the traditional barbell deadlift- my weight is reduced,  but my balance is still challenged

Although I hate to admit I have added more pushing exercises instead of pulling- added more bench presses and pushup- this is only temporary and would never be my normal routine.  I pushpress (extra top press) every move to focus on certain shoulder stabilizers.

I am not performing any barbell hang cleans, snatches or kb swings- instead I am working on triple extension moves and jump plyometrics.

Hope this can help anyone with a hand injury or needing a change or a less intense temporary program.  The key is to never stop moving just because of a little accident- stay on the wagon.  Even with all of the above stress- kitchen reno, injury and March break I kept exercising, is even more important to take time for yourself to move.  Keep it up.