Circuit Training Workouts

Wow.  My class participants really brought it this morning.  I subbed today for a coworker and had a great time seeing a bunch of new faces and some of "my" regulars from my normal classes. I love watching people who are new to these exercises and styles try something different and really enjoy it.

The first class was a cardio circuit and some of the exercises we did are below. I added in a few other things too, but these are most of them. To begin, we warmed up with jogging around the basketball court twice and doing some agility drills (high knees, butt kickers, side shuffles, carioca, skips, etc).  In between each completed circuit the class ran 2 laps around the basketball court.

 We went through the circuit twice, but you could do it 1-3x depending on your condition and how much time you have!

 The second class was another circuit style but focused more on lower body and abs.  Again, I had a few additional exercises in my class today, but here's the general list below. We had time to go through twice, but again 1-3x should be good! At the beginning, we did a warm up jogging around the basketball court twice and doing some agility drills (high knees, butt kickers, side shuffles, carioca, skips, etc). In between each completed circuit the class ran 2 laps around the basketball court.

We cooled down each class with some stretching to slowly bring the heart rate back down. 

Most of my Athletic Conditioning Classes are circuit based and incorporate strength and cardio in the same class, so it was nice to get to divide it out today into two separate classes.  Quite a few of the members doubled up for 1.5 hours worth of workouts! At the end of each class I reminded them the importance of refueling and rehydrating after you exercise.  Make sure to hydrate while your exercise too! Remember-its chilly out so you might not feel as thirsty as if it was summer but you still need your water! :)

Top Posts of 2015!

Im so thankful for all of my blog readers.  I am especially thankful that for the top posts of 2015, some of my favorite messages have been the most read! For example, my welcome post from last January.  So many people dread the New Years Resolution stampede but I have encouraged my clients and friends to change the atmosphere and become more welcoming, after all, a healthier world is a better world!

Welcome New Gym Goers!

30 Min Intervals

Run Like Me!

Playground Workout

Exercise is Medicine

Easy at home workout

Half Marathon For Two! 

Vegetarian and Vegan Pregnancies

Starting a few years ago, before children were even being thought of seriously and planned out, people would ask me "So you're a vegetarian.  Is your husband? Are you going to raise your children vegetarian?" I've always said that I want to make as healthy choices as I can for my children but I also don't want to entirely eliminate a source of protein when children tend to be pretty picky anyway. In other words, my kids are most likely going to limit the choices on themselves so why would I want to limit their dietary variety even more?  Oh, yeah, and my husband is definitely not a vegetarian but is a huge supporter of my choice and has never made me feel weird or like a burden about it. 

So anyway, we'll see with this little one how it goes with encouraging a well balanced, as healthy as possible diet.  Back to pregnancy....

One of the surprising things about this pregnancy was the dietary restriction of the first few months.  As many know, morning sickness is typically a big part of the early months of pregnancy.  While I only threw up once, I did have a pretty constant, low level of nausea the first trimester.  This was a challenge particularly because my biggest culprit was ALL THINGS DAIRY.  I am a lacto-vegetarian so this was a hard adjustment.  (I also really was imagining eating lots of yummy milkshakes during my pregnancy...).  Therefore, I became a vegan during most of my pregnancy.  Another challenge was that I was training for a half marathon which was taking place at 16 weeks. I now needed to fuel appropriately for half marathon training and that race and make sure I was fueling for my body and growing baby all with a shift of available food choices. 

So what did I do? Well I ate as well balanced as I could, although my picky stomach limited what I found appealing. I talked to my OB about it and they all told me not to worry too much, that its just a phase and it will get better. I really did make the best choices I could, and tried not to freak out about anything in particular. I probably had a higher carb to protein ratio than I wanted but again, I knew it would be short lived and I could get back to a better ratio soon. I also talked to my doctor about vitamins. I had been taking a prenatal and DHA for a long time before we became pregnant.  The doctors at my OB practice suggested taking a calcium and B-vitamin supplement as well just to be sure I was getting all that I needed.  One big thing worth mentioning is that I am normally gelatin free (which comes in lots of things, including some yogurts and soft gel pills).  I did have a soft gel DHA that unfortunately contains gelatin that I took for a little while because at the time I couldn't find one that was gelatin free.  I have to evaluate my priorities and weigh the pros and cons.  It is more important to me that my baby gets the DHA she needs than I stick so rigidly to my gelatin free lifestyle.  You can find some DHA that doesn't include gelatin and I suggest doing so if you can, but at the end of the day, do the best you can with what you have and realize the importance now goes beyond just you! 

Tips:
1. Really evaluate your priorities and weigh the pros and cons of certain choices knowing that your baby is now the most important part of you.

2. Keep an open dialog with your doctors and a registered dietician about your food intake, any questions you have, and possible recommendations.  My experience is that they are much more supportive than you might think!

3. Know that even if you have to cave in a certain realm of your diet, its probably only for a short time and then you can go back to choices you are more comfortable with.

4. Explore new foods and techniques to obtaining nutrients.  A friend of mine who is an RD once recommended that I try peanut butter and jelly sandwiches for breakfast and I thought that sounded so weird.  Thinking outside the box can sometimes be a great solution, even if its only temporary!

Here are a couple of resources on vegan/vegetarian pregnancies in case you are interested:

Vegan and Vegetarian Diets during Pregnancy

Vegan Pregnancy

Vegetarian Pregnancy

PS One of my fears was that I'd become one of those pregnant ladies you hear about who suddenly craves a big mac or something.  Thankfully I've gotten this far and have had no such desires!!! :)

Prenatal circuit workout for runners

Um. Did any of you pregnant mamas happen to see this article on labor being harder than running a marathon? 

http://blogs.babycenter.com/mom_stories/birth-marathon-harder-12062015-new-research/?scid=fb_wall_Q4t

As if we need more motivation to stay active!! 

I compiled a quick prenatal workout for runners that is circuit style. This would be a great addition to a cardio workout or to do on a non running day depending on energy level. 

This workout focuses on legs and core and is appropriate for those of us expecting babies but can be done even if you aren't!! You can do these just about anywhere (a tree makes a great wall too!). Remember to listen to your body to rest if needed,especially you mama-to-bes!!

Upper and Lower Body Blasts!

After a warm up (treadmill, walking/jogging, bike, elliptical, etc) complete 2-3 sets of 10-12 reps of each exercise with about 30-60 seconds rest in between.  Choose a weight that is heavy enough so that its definitely a challenge by the last couple of reps, but you're able to maintain great form. 

Holiday Workout Schedule

For those of you whom a calendar doesn't work as well for due to work or personal schedule conflicts, here is another format you could try.  Be open to splitting the workout up into two sessions maybe and if you need to start on a Sunday instead of a Monday, feel free!! The goal is to be getting five days of cardio and two strength training sessions per week per muscle group. 

I'll be posting some great workout options for Upper Body and Lower Body in the next day or so--be on the lookout!

25 Days of Fitness!

Can you believe its December? Crazy.  Time is just flying by and 2016 will be here before we know it.  But.  Let's not rush through the next month! December is a great month, but a busy month for sure.  In addition to holiday parties and end of year preparations, family traditions, vacations and trips, celebrating the birth of our Savior and more, its hard to add one more thing on our list of To-Do's this month. 

I want you to try to schedule in some time for your health. Below is a sample workout calendar you can try, but feel free to adapt some of the days or exercises to fit your fitness level.  You can check previous blog posts to get resources for strength training days and even for cardio substitutions if you don't enjoy walk/jogs or if the weather wont allow.  There is adaptability for at home or gym workouts as well!  

Keep in mind that just because friends or family are visiting it doesn't mean that you have to skip a workout.  Grab a buddy and get them involved too.  You never know what great habits you might instill on them and there's no better gift than wellness!