Run Down
12 May 2010A few very exciting updates for Baby Bump Fitness. This past week I was featured in a fitness article in Mcleans magazine. Although the reporter told me the article was about interval training, and it is more about general fitness it is still great to be involved. Here is the link- All the Right Moves
I have picked up the soccer unifoms for my daughters soccer team, she is very excited and so am I.
It seems over the past week many of my clients are stressed out. They are tired, frustrated, getting run down and generally overwhelmed. I would normally never mention this but about 90% of them have been feeling like this, an uncanny trend. I cannot explain why and everyone has a different situation, but if you find your self going through this it may be time to take a mini break. Simple things fro mom to do- book a hair appointment, date or spa time. Get your husband to make you dinner, go for coffee with a friend. Bascially just try and break the mundain routine. If you do not do this finding motivation to workout will be extremely difficult. Breaking the routine and/or silence may be just the little boost needed to excel at your fitness goals. Take a week off of fitness or certain chores then return the following week with new vigour.
I do not beleive everyone needs a trainer and having a trainer does not fit into everyones lifestyle- especially a busy moms. You may be ties to the house, work shifts, budgeting. This is actually waht I wish was quoted in teh Mcleans article. Home interval training is the most efficient way for a busy mom to exercise and loose pregnancy pounds.
Like I mentioned last post I have started to ride my bike 1-2x / week again and just enjoy the outside. My husband and I are setting aside time each week for me to talk or bitch so I don’t feel underappreciated or bored with the daily grind or serving others.
Baby Bump on Muffin Top Mamma Blog
2 May 2010I have a funny feature this week at Miffin Top Momma- check it out. This is a great blog source for moms.http://www.muffintopmama.com/2010/04/hot-mama-meet-jacqueline.html
My blog is still not functioning properly so please visit jfitmom.blogspot.com for original content on Mom Fitness.
Fibre and 2 Fat Loss Superset Workouts
In: Busy Mom Fitness Solutions| Exercises| Food & Nutrition| Workouts
23 Apr 2010What are some easy changes you can make to your diet right now. Well add more fibre. This post was inspired by a couple I train that are foodies, she is a chef and owned 2 successful restaurants. They need guidance, but do not want to follow a strict tastless food plan. Fair enough, I agree. They are aware they need portion control, are bying good quality food so what next- add more fibre. I have sent a link to a fibre chart and told them to add 5 grams per day until they reach a total of 25-30 grams of fibre/day. This will force them to add in more fruits and vegetables, beans and whole grains. The fibre will satisfy their hunger and hopefully prevent overeating.
please just search a fibre chart yourself- my blog has gone nuts and I have no functions except to publish today.
2 Busy mom Fatloss workouts for the weekend
Fat Loss 1- repeat this superset 4x continuously-
1.Rearfoot elevated split squat with lying low ab hip flexions
2.Pushups 10x side planks 10x
Fat Loss 2- repeat this superset 4 times
1. front chop with full squat one arm elevated overhead (each side separately)
2. Ab roll outs using ab wheel or stability ball with vertical assisted pullups
Pregnancy Fitness-circuit
14 Apr 2010Your body is constantly changing during your pregnancy. Some days are good or energetics days and some days are well questionable. Don’t worry, you can change your workout to accommodate both types of days.
Y Squat
If you are having an energetic pregnancy day you can circuit your pregnancy workout. Group 2-3 exercises together and work through them continuously, even your postural exercises can be circuited. Let’s take an example from Baby Bump Pregnancy Fitness
From DAY 1, TRIMESTER 2 I will circuit the big muscle group moves in this example
Take the Stationary Lunge, Lateral Towel Slide and Y Squat and perform them in succession continuously. Rest and repeat.
If you are feeling less energetic, work through the program methodically, taking breaks often. Listen to your body. Heart rate and sweating are always great indicators to let you monitor your intensity.
Pregnancy Study
New study links excess pounds gained during pregnancy leads to excess pounds in child. http://www.reuters.com/article/idUSTRE63D30C20100414
Today my simple yet intense home workout routine. Baby Bump Busy Mom Fitness for fat loss 17 minute routine.
Warmup- including static glut, hip flexor and pec stretches then wall slides, lunges, bridges, planks
Countdown workout I performed this superset continuously completing 10 of each then 9 of each until 1 of each.
Exercise Superset- Full squat press with 15 lb dumbells and assisted Vertical Pullups
I performed 1 prone jacknife for my abs after the countdown and was done. This took me 2 songs and one commercial break on Much Music.
My lunch was brown rice mixed with green lentils and a chicken drumstick- this was all pre-made in my fridge for when I got home from work. Throughout the morning at work I snacked on 2 oranges and a pile of mixed nuts.
Give this workout a try and let me know how it goes- time yourself and use vertical assisted pullups if you have the equipment, horizontal pullups (you can use under your dining table) or towel pullups if you have a stable pole or tree wrap a towel around it and put your body on a 45 degree angle to complete you pullup. Enjoy.
About this site
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.
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- Q Angle and the Exercising New Mom
- 3 Exercise Mistakes of a New Mom
- Week Off – What To Do
- Gym to Home- how to modify your workout
- 4 Simple Rules to a Great Workout
- Run Down
- Baby Bump on Muffin Top Mamma Blog
- Fibre and 2 Fat Loss Superset Workouts
- Pregnancy Fitness-circuit
- Busy Mom Fitness – 17 minute fat loss routine
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