Workouts Lately

Over the years I’ve shared lots of blog posts about the kind of workouts I’m doing from weekly training recaps to monthly workout recaps to random posts such as this one.

Now that I’m about halfway through my 2nd trimester of my first pregnancy, and coming up on 6 months pregnant, my workouts are definitely looking a lot different than they used to. For example, look how much I worked out in February 2015!! I definitely do not workout that much these days but I have been feeling pretty good about how active I’ve managed to stay during this pregnancy, so here’s what I’ve been up to lately…

Yoga 

I kept up a really solid yoga practice at the beginning of the pregnancy and I am continuing to do 2 – 3 classes per week including 1 prenatal class per week. I’m definitely noticing how much I have to modify though, especially in the last couple of weeks as my belly gets better. I also find that morning yoga practices feel wayyyy better before my belly is not only full of baby but is also full of food from eating all day! I definitely hope to keep up my yoga practice right until the end if I can. I just signed up for another 8-week prenatal session that starts end of August so I’ll be solidly into my third trimester by then. The prenatal yoga especially feels really good because it’s less flowing and more long holds and lots of hip openers, which feels amazing right now.

Fitness Blender HIIT / Strength Workouts 

I’ve loved adding these back in during my 2nd trimester! Doing HIIT didn’t feel that great when I was super nauseous and sick during the 1st trimester so it’s been great to get back to it. I also just love that I can do these workouts at home with minimal equipment. Right now I’m doing three Fitness Blender workouts per week that range from 25 – 40 minutes each. My favourite workouts are the ones that include HIIT and strength movements so I get my heart rate up, get my sweat on and also feel like I get some good strength training in. I haven’t had any issue modifying these workouts for pregnancy either, I just cut out the high impact jumping and modify all the core stuff to do things like bird dog or plank instead of crunches.

I should also say that with both Fitness Blender workouts and yoga I am still going on my back. I stopped going on my stomach at all around 16 weeks because it didn’t feel good, but it still feels OK to be on my back for a short amount of time (I prop myself up with a bolster for long savasanas) so I’m going with it. Some people are not comfortable going on their back as early as 16 – 18 weeks though. You just have to do what feels right for you!

Walking 

I have managed to log a minimum of 10,000 + steps every single day since June 1! I’m trying to keep the streak up for all of July and maybe even all of August too. This usually involves at least 1 walk per day with Chloe but more often than not it’s 2 dog walks and then just my other general moving around the house. I don’t sit still very often in the evenings and am always moving / puttering around the house and yard which helps me get my steps in as well. Once or twice a week I try to push the pace on our walks a bit and do a bit of a faster walk to get a sweat on and get some cardio. I really do miss running and look forward to adding it back into my routine after Baby H is here – I might be done with long-distance running though, we’ll see.

Swimming 

I actually haven’t been swimming since my first trimester when it was the only cardio I could stand because of the nausea. But now that I’m really noticing my belly getting in the way again I am going to try and add it back in once a week as it is a great pregnancy workout and also just all around awesome cardio.

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Right now I am doing a Fitness Blender workout and/or yoga class at least 5 days a week and walking 10,000+ steps every day. I haven’t added the swimming back in yet, but plan to soon!

What do your workouts look like lately? If you’ve been pregnant before, what did they look like when you were pregnant, especially in the 3rd trimester as you got bigger!? 

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What my workouts look like these days

My workouts have really evolved and changed over the last couple of years. I never thought I would say this, but I’m not running anymore. My last real run was in November! In some ways that feels crazy to me, but in other ways it also feels right. I just have not had the urge to run. I know I’ll get back into it one day, but until then I’m trying not to sweat it too much (he he!) and focusing on doing other activities I enjoy.

So what am I doing?

Spin

I teach two spin classes per week from 6 – 6:45am. Monday’s is just a regular 45 minute spin class and Wednesdays is a spin bootcamp class where we get on and off the bike. When I’m teaching I definitely don’t push as hard as I would if I was actually taking the class, but I’m certainly still getting in a killer cardio workout!

Yoga

As mentioned a couple of times on the blog I have an unlimited yoga membership to the local vinyasa yoga studio. I try to go 3x per week but lately it’s been more like 2x per week. I am trying to get that number back up to 3 or even 4 though!

Fitness Blender 

I am so so glad I discovered fitnessblender.com several months ago. This website is amazing! It is packed chock full of free workouts ranging from 10 minutes to over an hour and they are all strength or cardio-strength (HIIT or Tabata style) workouts. I personally do best when I follow an actual program. In the fall I purchased the 8-week FB30 Round 3 program, where all the workouts are under 30 minutes long and I followed it twice back to back. Then just this last week I purchased the Bored Easy program and have started following it. My goal is to get in all 5 workouts per week for the next four weeks! Also my favourite part about Fitness Blender is that the workout programs are sooo inexpensive, like $15 – $25 CAD ($10 – $15 USD) for a 4-8 week program. Amazing!

Walking 

Walking has still been a huge way for me to move my body, especially as it’s been getting warmer outside. And ever since I got my FitBit Alta for my birthday last year (thanks husband!) I have been inspired to walk more and more. In December I managed to get in 12,000 steps every single day but one and I’m attempting to do so again this week. After a few very cold and very busy weeks at the end of January / beginning of February I haven’t been walking as much. I’m also so lucky that we have an incredible FREE indoor walking track here and it’s only a couple of blocks from my house. That has helped a lot for getting in my steps when the weather isn’t great.

Cross country skiing 

I only go once per week, but it’s still a super fun way to move my body and stay active during the winter months. Plus I love getting outside and getting fresh air 🙂

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Sometimes when you live in a winter climate you have to get very creative. Especially since March 1 will mark exactly 5 months since our first snowfall! That’s a lottttt of winter!

What ways have you been moving your body this winter?? 

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Should you start weight training

I used to strength train regularly when I was in High School. Then around 2009 I got into running and weight training completely fell off my radar. I did a small stint with crossfit for about 4 months in 2012 to prepare for my wedding and then really brought weight training back into my life in 2013 in the form of at-home workouts like the shred I blogged about here.

Interestingly enough, now in 2016, running is the activity that has completely fallen by the wayside as I focus more on strength training, yoga and walking! I definitely think full body cardio / strength workouts are the best for my body. I notice a huge difference in my body definition when I am regularly strength training. Right now I’m doing the Fitness Blender 30 – Round 3 program for the second time through. I love that the workouts combine HIIT, strength and cardio and I love love that they are all under 30 minutes long!

I do think if you’re looking to lose weight and tone up, regular strength training is the way to go! Here are more few reasons I love strength training and encourage you try it.

Confidence

I definitely feel more confident and strong when I am doing regular strength training workouts. Research has shown that you’ll have much more energy, vitality and ability to endure longer days from weight training, it’ll also help insomnia, decrease stress and anxiety and even increase your brain function. Another really good reason to take up weight training is that it helps to improve the body’s posture, which I desperately need. I have terrible posture from my desk job.

Anyone Can Do It

You might feel like you’re the wrong shape for strength training but the opposite is true. Through a good program, often at a local gym, anyone can learn to lift safely, appropriately and efficiently. I would recommend a personal training session – or two – if you can afford it. I credit working with a personal trainer, crossfit and the group fitness instructor training I did last year for helping me with my form. It isn’t too costly, many gyms have full weight sets available, you can strength train in standard workout gear such as a t-shirt, leggings, and grippy trainers and feel comfortable, have freedom of movement and know that you won’t fall flat on your face. However, there are specialist footwear out there such as weight lifting shoes for power lifters that are sturdier and offer extra support where needed. I personally just wear regular old running shoes when I strength train 🙂

Endless Health Benefits

Where do we start? Weight and strength training combats obesity, strengthens muscle tone, corrects poor posture and reduces your risk of diabetes. It also lowers high blood pressure, reduces depression and anxiety and makes you feel tons better about yourself. The strength you gain is even transferable to other activities. I definitely found strength training helped me with my running and I know it helped me in yoga – I didn’t truly nail my form in chatarunga until I added regular strength training into my routine.

One Day Your Body Will Thank You (Again)

As we get older, our bones tend to become weaker, brittle and highly susceptible to breaking. If you take up weight, or strength training now research shows that it can help to preserve all important bone density, keep muscle mass, it can slowly waste away, and even improve your balance. Another bonus is that weight training can reduce the risks of back pain, falls and arthritis something which many older people worry about. By training while you’re young, or even not so young, you’re giving yourself a gift that will let you reap the rewards for years to come.

So tell me, do you strength train regularly? If so, do you go to classes (like body pump), workout at home or do your own routines?

I tried to get into strength training on my own at the gym this summer, but I just couldn’t get into it. Home workouts and group fitness classes seem to be the best for me when it comes to getting my strength training in!

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