A lot of exciting things are happening right now.
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.
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.
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