Monday, June 22, 2015

Full Body Playground Circuit

A few months back I had a chance to share a workout on Cross Training Couture's Blog. [They are a Christian Athletic Apparel company.] Be sure to check them out!

Cross Training Couture
CTC Blog Post

I enjoyed creating this workout because the exercises listed are all ones you can do at any playground! (It may take a little creativity, but trust me, you can find a way to do them.)

Here it is:

Full Body Playground Circuit

You Will Need:

A Playground

Circuit:

1. 10 incline pushups 
2. 10 hanging bent leg raises
3. 10 step ups (per leg)
4. 10 body weight rows

Complete all 4 exercises then take a 30-60 sec rest.
Repeat circuit 3-4 times.


1. 10 Incline Pushups

Perform pushups with your hands placed on a raised surface such as a the bottom of a slide or step. As I lowered into my pushup, I chose to keep my arms close to my body, with my elbows bending parallel to my body, to target my triceps a little more. (You can choose to do them differently.) Regardless, keep your core strong.

2. Hanging Bent Leg Raises

Using monkey bars, or something similar and secure, hang from the bars with your legs extended. Bend your legs and bring your knees to your chest. Lower your legs back down. Perform these slowly and controlled. If needing more of a challenge, try this with straight legs and try to get your toes to the bar.

 3. 10 Step-Ups (per leg)

Using a step, bench or anything similar, step up onto the surface with one leg. Try to balance at the top and then return to your starting position. Complete 10 steps on the same leg before moving on to the other leg.

4. 10 Body Weight Rows

Find a bar, or something similar, to hold onto that is low enough that you can lean back as pictured, with your feet on the ground. Use the strength in your arms and back to pull your chest up towards the bar. Don't let your shoulders creep up to your ears. You can change the difficulty of the exercise by adjusting how much you use your legs to help you up. (Legs straightened out in front of you will be more difficult than legs bent with your feet under you.)



Sunday, April 12, 2015

Picnic Table Workout


This workout is one I had done back in February. I am just now getting around to posting it. And it has been even longer since I have posted a workout.

So why the delay?

After spending 8 hours each day on a computer for work, the last thing I really want to do when I am done working is get back on the computer. Lame excuse I suppose, but true.

Second, sometimes I worry that by posting these workouts people I know are getting the misconception that I workout all the time (I don't) or perhaps think I am trying to show off (definitely not!)

I just think it's fun to come up with workouts that can be done by almost anyone, almost anywhere. And if anyone sees this and decides to give it a try, cool! And if not, that's cool too. :)


So here is a simple and quick workout you can do using a picnic table (or anything similar).

3 moves, 30 seconds each, 3 times. 

30 seconds of step ups
30 seconds of pushups
30 seconds of dips

30 - 60 sec rest

Voila!  workout complete!


 

Friday, January 9, 2015

Baby Paisley

Whoa, how time flies!

I just realized the last time I posted anything was back in October haha.

Well, Baby Paisley has arrived.  She was born November 23rd.
Ta Da!



6 lbs 11 oz, 19 inches long


I love to compare things so.... Jade was 7 lbs 2 oz and 21 inches. :)


I was induced this time around. I don't think I will do that again. The pro to being induced was I knew exactly when I was going in to the hospital, so it made finding someone to watch our toddler much easier. It was also nice to know my doctor would be there (she was going out of town for the holidays...)

Cons? There was no medical reason for me to be induced. Also, I had to lie in bed all day so they could monitor my baby's heart rate and my contractions. Once my contractions got painful, it was a little frustrating to not be able to move around. (In hindsight, I probably should have asked if I could get out of bed, but I didn't.)

Anyway, the most important thing is my baby arrived safe and sound. :)

Paisley was so alert when she came out. I loved how she kept her eyes wide open, trying to take everything in. We love having her as part of our family.


And I can't believe we are now a family of FOUR!

Sunday, October 19, 2014

At Home Pregnancy Work Out

I came up with a workout for myself that I can do at home using just 1 or 2 steps. I am now 35 weeks along in my pregnancy. When I reached the 3rd trimester, I stopped doing exercises that involved a lot of jumping or too much bouncing.

If you've seen any of my other workouts I have posted, you'll notice I have a few "go to" exercises I always seem to do- such as pushups, tricep dips and piked pushups. I incorporated those into this workout as well.

Here it is:



After a 5 minute warm up (I did slow step ups and gradually increased my speed), I started this workout on the front porch steps. 
1. 20 side step ups (each leg), repeated 3 times    
2. 12 inclined pushups followed immediately by 10-15 step ups, repeated 4 times
3. 20 mtn climbers (hold a plank while bringing one leg at a time to your chest) followed immediately by 10 big step ups with a balance (I stepped up to the 2nd step to feel it more in my glutes), repeated 4 times
4. 12 tricep dips (using the step) followed immediately by 12 piked pushups, repeated 4 times

I listened to my body and rested after each exercise until I felt my breathing and heart rate had recovered enough to do it again!

Here's a video of me demonstrated the different exercises. (I know, my videoing skills need a lot of work! haha)


Sunday, October 5, 2014

Sam-Back Workout

Lately my workouts have been pretty random. Sometimes I work out at home, sometimes at the park, and sometimes I go to the gym. 

One thing I try to keep constant is the time I workout. I have scheduled a break in my work schedule at 10 am (I start work at 6 am - and I am not one to get up at 4:30 am just to exercise.)

I have found that if I plan in advance what time I am exercising, it is much more likely to happen!

So when 10 am comes, I either walk to the park with Jade and workout there or I take her to the local rec center with me and she gets to play with other kids in the Kids Care.

I love it when I can get to the gym and lift heavy! So I thought I'd share what I did for my back workout this past week. (I split up what I train each day- one day will be legs, another day will be back, arms and shoulders, etc...) I rarely do cardio anymore except for when I walk to the park (I count that!)

Back Workout

warm up:
full body: squat, curl, to shoulder press (very light weight)
3 sets, 16-20 reps

back: lat pull down, wide overhand grip (light weight)
1 set, 16-20 reps  (very slow, squeezing at the bottom and focusing on getting my back ready to go)

Workout: 
lat pull down (wide, overhand grip)
4 sets, 12 reps 

seated cable row (overhand grip)
4 sets, 12 reps

For the next 2 exercises, I used different machines my gym had. However, you can stay on the same machines you were using before and just change your grip.

lat pull down (narrower, underhand grip)
4 sets, 12 reps

seated cable row (underhand grip)
4 sets, 12 reps

rear delt fly
4 sets, 12 reps 

dead lifts
4 sets, 12 reps

Since I am pregnant and in my last trimester, my focus isn't "how much freaking weight can I lift?" Instead, I focus on using a weight that allows me to do each exercise slowly, with proper form, and a good 3 second squeeze (or hold) at the bottom of each exercise. 

You can go to http://www.bodybuilding.com/exercises/ for instructions on how to do an exercise. 

If you try out this workout, let me know what you think!

Saturday, September 20, 2014

Backyard Workout

I don't know about you, but sometimes I just can't get to the gym. (And sometimes I just don't WANT to go to the gym!)


Luckily, I know that I don't need to go to the gym to get in a good workout.

Here is a leg workout I decided to do the other day. 

You can use weights (if you have them), a heavy textbook, a small child, or no weights at all!










This probably goes without saying, but if you do decide to use a little person as your weight-take care that you don't drop, squash or fall on them! Not good. 





Alright so the workout:

First, warm up. 
Then, do each exercise around 12-15 times. (how much weight you are using/not using determines how many reps. Go for a burn!)

Try to do each exercise right after the other, without stopping to rest. 

(I am pregnant, so I went ahead and rested between exercises when I needed to!)

Squats
Dead Lifts
Lunges
Side Lunges
Sumo/Plie Squat
Sumo/Plie Dead Lift

rest 30 - 60 secs and repeat 4-5 times!





Tips for Pregnant Ladies like me!
  • Go slowly!
  • Listen to your body.
    • rest when you need rest
    • stop if anything feels uncomfortable
  • Only squat as low as you feel comfortable (you don't want to pull or tweak anything)
    • if your belly is in your way when you squat, spread your feet out a little further to allow your belly some room! :)
  • It's common to feel a tightening in your belly when exercising while pregnant-but definitely talk to your doctor if you have any concerns-especially if there is any leaking or bleeding! 


Here is a video of me doing the exercises. Feel free to laugh at my seriousness!

 


If you ever wonder how to do an exercise properly, www.bodybuilding.com has a great database that you can use for free. 


Also, feel free to contact me if you have questions!

For more at home workouts, click here! :)


*You should always consult with your doctor before beginning any new fitness routine, ESPECIALLY if you are pregnant!*

Wednesday, September 17, 2014

30 Weeks!

I am 30 weeks pregnant! 

Hitting 30 weeks is a big deal for me so I thought I'd do a little pregnancy update. 

I found a pic of me at 30 weeks when I was pregnant with Jade. (I am really bad about taking progress photos - I think I took 3 that entire pregnancy? So this was a great find!)

So just for fun, here's a comparison shot!

Since I have that lovely comparison shot- here are some comparisons!


Food Cravings:
Pregnancy 1-pineapple!
Pregnancy 2-peaches! (I was especially alarmed when we had that recall on peaches in June!)

Food Aversions:
Pregnancy 1-Mexican food (especially anything from the Mayan Restaurant!), chicken, eggs, creamy soups
Pregnancy 2-chicken, eggs, Quest protein bars, most protein powders

My aversions were much stronger in my first trimester, mostly went away during 2nd trimester, and re-emerged during my 3rd trimester! 

Weight: 
Pregnancy 1-Total weight gain about 35 lbs.
Pregnancy 2-Total weight gain so far about 15 lbs.

By the way, I started this pregnancy 15 lbs heavier than when I started my 1st pregnancy. So basically this week I am close to the same weight as when I had Jade! 

Exercise:
Pregnancy 1- resistance/weight training 3-5 times/week (I had more time to rest and recover!), cardio about 2 times/week
Pregnancy 2- resistance/weight training 2-3 times/week, cardio 1-2 times/week

Fun little accomplishment I am proud of: at the start of pregnancy 1 I could only shoulder press 10 lb dumbbells. Starting pregnancy 2 I could shoulder press 35 lb dbs! I have been really working on building my shoulders and upper body this past year, so I am really happy about this improvement!

[FYI: I plan to write a post on fitness and nutrition during pregnancy really soon!]


In general:

This pregnancy has definitely been more challenging. Not because the pregnancy itself is any harder, but because my life is significantly different. [I have a toddler!]

When I was pregnant with Jade, I slept all the time! I had stopped working during my last trimester, so all I had to do on my checklist each day was sleep, eat and maybe exercise. :)

This time, I have a full time job and I am a full time stay at home mom to a very energetic toddler. I am always tired! Lance was away most of my 2nd trimester- and that was really hard! Plus, we had to make some very stressful life changing decisions regarding Lance's career. 


Anyway, the pregnancy itself has been going well. Everything is looking as it should, my weight gain is on track, and both myself and the baby are healthy! That's what is important!


We are so excited to welcome this new little baby girl to our family in just 2 and 1/2 months!!