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!!

Wednesday, August 20, 2014

Return Missionary

I am really slow when it comes to blogging! In my defense, I have had to juggle being a full time employee and a full time "single" mommy for the past few months while Lance has been gone. It's been hard!
 
My little brother got back from serving a 2 year LDS mission in Cape Verde. He returned at the end of JUNE. (Yes, that was awhile ago!)
 
 
 
Something interesting... a lot a people were confused as to why he flew in on a Saturday (usually missionaries all come home on Wednesdays or another weekday). Apparently, the airline they fly in Cape Verde is not very reliable and flight schedules aren't as convenient so all the Cape Verde missionaries flew to Boston on Friday, stayed the night (just in case that flight had been delayed or cancelled...) and then flew to their home state on Saturday!
 
It's been so nice to have my little brother home! I am so proud of him for taking 2 years of his life to serve God and other people. It was probably 2 of the hardest years of his life! (but well worth it!)
 
Here are some pics from the happy day we got to pick him up from the airport!
 
 
 
 
When my brother left on his mission, my daughter was only 1 month old!
Now she is 2!
 
 
 
 
I saw this sign on pinterest here and decided to make my own! I don't have anything fancy schmancy on my computer so I just used good old Microsoft Word!
 
"mission" = Bodoni MT Black, 400
"accomplished" = Stencil, 300
 
I printed "mission" in black, cut the letters out and used them to trace new letters in white using a thick black marker. I then cut those letters out leaving a little space around each tracing so you can see that black line. I printed "accomplished" in red ink and cut the letters out as seen above. Then I glued the letters to the poster! :)
 
 

Monday, August 4, 2014

Franco Dragone Training Formation 2014 Video

Lance has been in Belgium for the past 2 months working for Franco Dragone Entertainment. He was part of their Training Formation for 2014 for The House of Dancing Water.
 
He put together a video showing a little bit of what they have been up to in Belgium!
 
 
 

Saturday, July 26, 2014

No Equipment Workout

22 weeks pregnant this week! 

I've been feeling my baby moving around for a few weeks now, but I have definitely felt an increase in movement this past week. I think feeling my baby move is my absolute favorite thing about being pregnant!

Here is a workout I've done a few times that doesn't require any equipment. 



Just to clarify, 1 set is: 10 pushups, 20 mountain climbers, 10 floor tricep dips, 20 squat jumps. 

Once you do all that, rest for about 30 sec to 1 minute and then do 4 more sets. (Total of 5 sets.) 

Go on to the next exercises. 


This workout took me about 20 minutes to complete. (It'll vary depending on how much rest you take, how fast you do the exercises, etc.)

Here is a very poor video of me doing each exercise. Enjoy. haha



If you watch the video, you'll see that my daughter often likes to interact with me while I exercise. This is pretty much how any home workout for me goes. If I have to stop exercising to draw a picture or pick her up- I do it. Once she's happy, I continue with my workout. 

a screenshot of Jade "helping me"

Thursday, July 17, 2014

Body Weight Circuit Workout


 
I am 21 weeks pregnant this week! It is crazy to me how all of a sudden time seems to be speeding up! The first part of my pregnancy seemed to take forever. Now I am slightly more than half way done.
 
To be honest, this pregnancy has been a lot harder than my first. When I was pregnant before, I could sleep all the time! This time around, I am trying to balance being a full time employee with being a full time stay at home mom. It is hard! And I am tired. (Also, Lance is away... so that makes this even more challenging!)
 
I have been a terrible example lately when it comes to getting in my workouts and eating healthy. It's been a very stressful last couple of months. I know that exercise significantly decreases my stress - so something I am working on this week is getting in a little bit of exercise every day. (Every little bit helps!)
 

This is why I like coming up with quick workouts. You don't need any space, you don't need a lot of time, and you don't need any equipment!
 
 
Body Weight Circuit
 
There are 8 exercises. You do each exercise for 30 seconds and then immediately move on to the next exercise.


1. Jumping Jacks - I think we all know how to do these.

2. Lunges - you can do them walking or in one place. 

3. Plank - hold plank position for 30 sec (or at least as long as you can)

4. Frog Jumps - squat down like a frog (you can turn your knees out) and try to touch your fingertips to the ground. Then jump up in the air and come back down into the frog position. If your body doesn't feel quite flexible enough to do this, then do a regular squat jump or even just regular squats.
 
5. Pushups - modified or knee pushups is perfectly fine
 
6. High knees - you could jog in place instead
 
7. Sumo squat with arm circles - For this one you will hold yourself in a squat position. I like the "sumo squat" where your knees are turned out and your feet are spread more than shoulder width apart. While holding this position (feel the burn!) extend your arms to your sides (shoulder height) and move them in tiny circles for the 30 seconds.
 
8. Karate kicks with squat - Do a forward kick followed by a squat. Alternate legs. (Kick squat kick squat)
 
Rest!
 I gave myself 1 minute of rest.
 
Repeat!
 
Including the 1 minute of rest, this circuit takes 5 minutes to complete. Depending on how much time you have, you can do this circuit 3 times for a 15 minute workout or 6 times for a 30 minute workout.
 
If you want to challenge yourself further, you could try this circuit doing each exercise for 1 minute durations instead of 30 seconds.
 
 
Feel free to email/message me any questions or suggestions you may have!
 
*Always consult with your doctor before beginning any new exercise routine.*
 
 
 
 
 


Friday, July 11, 2014

Belgium Training Update

 
Lance has been in Belgium for almost 8 weeks now training hard.
 
Lots of time is being spent conditioning, working on skills, learning choreography, and scuba training.  (The show he is training for is a water show where the stage is constantly changing from dry, to wet, to deep enough to dive into!)
 
 
Lance rarely takes pics or videos, so these are some of the pics he's been tagged in on Facebook. (I hope the people who took these don't mind!)
 
Training Formation 2014
 



Hanging out on the chandelier.

 
 
More pictures from chandelier...
 


I think almost everyone in the training group is pictured here.


Waiting around? Bored? not sure what is going on :)


Lance was able to see Cavalia when it was in town. He said it was awesome.


Luckily he's remained injury free and healthy! A little less than 4 weeks to go until we get to see him again! yay!

Wednesday, July 9, 2014

At Home Workout Using a Step

Since becoming a mom, I've found it is just a lot easier for me to get my workouts done at home.

I've decided to start posting my workouts in case there are other mommies out there (or any busy individual) who wants to workout at home too!

The first day I did this workout, my 2 year old spent the entire time either drawing with sidewalk chalk or else getting me wet with the hose (she just figured out how to turn it on-it's her new obsession). It was hot out, so I didn't mind being wet!

By the way, I am 20 weeks pregnant with baby #2 this week! Yay! 



All you need to do this workout is a step or a curb! I am wearing workout gloves because the concrete can be uncomfortable on the hands after awhile.

For this workout I did 3 groups of 3 exercises, each repeated 3 times (3 sets).

I rested between each set. So I did 10 tricep dips, 10 pushups, 10 piked pushups and then I rested for about 30-45 sec. Then I did that 2 more times before going on to the next group of exercises.

Here is a {boring} video of me doing each exercise!





Some notes:

  • Be careful you don't hit your head on the step above you when doing the pushups! (ahem, yes, I bumped my head)
  • When I do "box jumps" I like to try and pause, or balance, in a squat position - I find it works my behind a little more.


I think it took me about 15 minutes to do this workout. (It will vary depending on how long/often you take rests, how fast you do the exercises, etc.) If you need a longer workout, you can always repeat the entire workout, add some jumping jacks, go for a jog at the end, etc.

If you'd like modifications on how to make an exercise easier or harder to meet your fitness level, feel free to email me or comment below.






*You should always consult with a doctor before beginning any exercise routine-especially if you are  pregnant*

Monday, July 7, 2014

4th of July at Lava Hot Springs



We spent the 4th of July at Lava Hot Springs. We really missed daddy, but it was fun to spend time with my brother (newly returned from his LDS mission in Cape Verde) and my parents!
 



We did the Baker Ranch wagon ride/dinner. It was a perfect activity for kids-Jade absolutely loved the horses, the wagon ride and all the fun activities they had at the dinner site.



Sunday, June 29, 2014

Father's Day

I had been waiting to post our Father's Day gift ideas because I didn't want Lance to see what we were sending him BEFORE he got his Father's Day package. It took a lot longer for our package to reach Belgium than we had anticipated!
 
We had a lot of fun putting together his package.
 
I didn't take a picture of everything... I am forgetful like that. We put in protein bars, Batman Legos, a Batman towel (everyone knows Lance is obsessed with Batman, right?), lots of pictures, and the tie that is pictured below.
 
We had a lot of fun making the tie. We went to the LDS Distribution Center and got their cheapest tie (I would have gone to the DI and looked, but of course I waited until the last minute so I went somewhere I knew they'd have a white tie.)
 
Jade thought this craft was so fun! She loved getting her hands and feet painted.
This tie was inspired from here. We basically copied it exactly except we didn't put any words on our tie.
 
We also loved the note (shown below) that we found on Pinterest here.  Lance is a superhero fanatic so this was perfect for him! (We made a cheap copy on regular paper-since we were mailing it, but you can order a nice canvas sign from the lady responsible for this cute idea at the link above!
 
 
 
We sent Lance a pic of Jade in her "Daddy's Little Sunshine" shirt jumping on the trampoline. (Fitting right?)


For the Grandpas, Jade made a little handprint goldfish. She absolutely loves "feesh" and making handprints, so we had a lot of fun making this craft.

(Please excuse the dirty window in the background!)
 
I'm really glad Lance got his package, even if he did get it late! (He even wore his tie to church in Belgium.)
 
 
 

Friday, June 27, 2014

Lance's Protein Pancakes

Food for the GO!
 
If you are like most of us, time to cook is hard to come by. Making meal after meal and trying to eat healthy can burn you out. Here is an idea and a recipe to help you “on the goers.”
 
 
Ingredients
  • 4 egg whites
  • 1/2 cup oats
  • 1/4 cup yogurt
  • 1/2 a banana
  • 1 TBS flax seeds
  • 1/2 tsp cinnamon
Instructions
  1. Chuck all the ingredients into the blender. Fire it up for a few seconds to get everything good and mixed and then pour out the batter onto a pan or griddle.

What is so awesome about these pancakes is you can quadruple the recipe, make a few dozen small pancakes and then just put them in a ziplock and put them in the fridge or freezer and then when you need to have a quick on the go meal just pop some of those babies in the toaster and ta-da!
Depending on what your goals are (gaining/building, toning/tightening) you can make some quick easy modifications to the recipe.
For me, I am trying to build and gain so I use high protein, high calorie yogurt.  I also throw in a scoop of my favorite protein powder to the batter and I cover the pancake in almond butter for my topping.
 
If you are trying to lose weight or tone down. Use non-fat greek yogurt and top it with blue berries and agave or honey and cinnamon.  (or just eat them plain, they’re quite good.)
Flip Out! Get Fit!
LANCE

Tuesday, June 17, 2014

A Monkey Party + A Fishy Party

Before Lance left for Belgium we decided to throw Jade an early birthday party so he could be there. Jade absolutely loves Curious George so we had to have some monkey decorations at this party!
 
She loved helping Grandma decorate the cupcakes.
 
 



We had our party at a local pool and just set up our stuff in the little party room.




Since it was a swimming party, Jade had to have a monkey swimming suit!

Almost all the decorations came from All A Dollar - so that was awesome. And some of our monkey ideas came from this site here.


On Jade's real birthday we had a small celebration with just the grandparents. Jade's 2nd current obsession is fish. We spent the day hanging out at the new Aquarium.

 

We had a great day, but I did miss having Lance around! Especially since his birthday is the day before Jade's!
 
 

Tuesday, June 10, 2014

2 Years Old

It is so crazy to say it, but I have a 2 year old.
 
I have been so blessed to have this little girl in my life. I love her so much and am trying hard to enjoy every moment I have with her. Sometimes I really wish time would slow down...