Cari Fit

Fitness Advice, Workout Tips, and Inspiration

Postpartum Workouts

My Birth Story, Plus Tips on Recovering From A C-Section

I’m excited to share that I just welcomed baby #3 into the world about 2 months ago and couldn’t be more in love!

I wanted to share a little bit of my birth story and about having a c-section since I’ve had some requests to share and it’s relevant to my blog (health/fitness). Scroll to the bottom for my Q&A. For those of you who aren’t interested in baby topics – I ask you to just be patient with me because the next few posts may center around that since that’s what is going on in my life and also driving my current fitness routine. I plan to start sharing details of my postpartum workouts once I start working out. Even if you haven’t had a baby – I think they could still be useful.

Overall, my pregnancy this time was similar to my first 2 pregnancies – except that I started out 10lb heavier. During the first and second trimesters, I was still working out at the gym 3x per week doing a mix of cardio (usually 30min of treadmill walking with inclines or boxing intervals) and strength training for about 1 to 1.5 hours each time. For strength training I spent extra focus on my back, glutes and legs to avoid having back pain. I did a lot of deadlifts, seated leg extensions, squats (first trimester) and walking lunges. But, when we got hit with coronavirus – I started a walking routine at home. I tried to go for a walk almost every night for 30-45minutes in my neighborhood and I felt it kept my sanity and I think is helping me recover better. I only did a little strength training in my 3rd trimester and mainly just did walks.

Although I had to have 2 prior c-sections (not by choice) I switched doctors and found one that was willing to let me try for a VBAC this time. I did a lot of research and thought I would still be a good candidate for VBAC despite having 2 prior c-sections and my doctor agreed (see FAQ below). I was nervous to have a 3rd c-section since it’s a major surgery and many things can go wrong. However, they can also go wrong with a VBAC like the slight chance of uterine rupture or other complications. After discussing it with my doctor – we planned on VBAC the entire pregnancy. I only gained about 20lb up until the end when I started getting really big and then gained over 10lb of just fluid! At most of my ultrasound appointments they kept telling me this was a “big baby” but I know that isn’t always the case and not a reason to panic or think you can not have a regular or VBAC delivery. But, as the weeks went on and I got closer to my due date they kept saying my baby was measuring really big and he was 10.3lbs at only 34 weeks! I didn’t have gestational diabetes (a reason why many babies are large) or any other complications. However, near 37 weeks my ultrasound showed that my amniotic fluid levels had increased tremendously and I was at risk for many complications because of this. It’s a condition called polyhydramnios and can cause many problems for mom and baby including placenta separation, bleeding, cord prolapse and many others. The ultrasound doctor explained to me during my visit that at that point (37 weeks) it would actually be less risky to have a c-section and to do it soon, rather than to wait and go into labor on my own. She told me to pack my hospital bags when I went to see my obgyn the next day for my 37 week checkup because she had a feeling my doctor would admit me that day to the hospital. So, Sure enough – my doctor said that is what she recommended. She said it wasn’t safe for me and the baby and she recommended we do a c-section immediately that day. Luckily I had my hospital bag packed and my husband met me in the lobby and we went to the adjacent hospital to check in.

With my first 2 babies – I went into labor on my own and was in labor at the hospital for a very long time (almost 40 hours with my daughter!) and then ultimately had to surrender to c-sections with both. So, for this one pregnancy it was actually less stressful because I wasn’t in pain from labor and my doctor and nurses didn’t have to rush as much to get me ready since it was less of an emergency. I also didn’t have an epidural this time – but a spinal block. Apparently the difference between epidural and spinal block is that the epidural lasts longer but with the spinal block you feel less during the surgery. That was true for me and that made me a lot happier because with the first 2 I felt a lot of the tugging, pulling and what felt like more of the surgery. I never had pain but just felt more of what they were doing when I had an epidural. With the spinal block I didn’t even realize they had started the surgery and then all of a sudden I heard my baby cry! I could’t believe they had already taken him out! I did feel tugging and my body moving back and forth more after he was out when they were finishing the procedure, but it was not painful or uncomfortable at all. So, if I had to have the choice again I would definitely do the spinal block. They both are inserted via catheter into your spine and felt the same way being inserted (you are numbed first). I was still very nervous to have the c-section and not being able to feel my legs gave me anxiety. Luckily the OR nurses were great (thanks Lorena!) and my husband was there to hold my hand. I just kept trying to focus on the baby and breathe to calm my nerves. I did get nauseous and they were able to give me something in my IV and also one of the nurses used an alcohol swab/pad under my nose and it helped a lot – with the nausea and anxiety!

After my baby was born I didn’t get to hold him right away like I had wanted because he had a minor breathing issue due to all the fluid and also since he was born at 37 weeks. Technically that’s full-term but now research shows that it’s better for babies to stay in the womb until 39 weeks if possible. After they got his breathing stabilized they brought him over to me and I was so overwhelmed with emotion! He was the cutest, chubbiest newborn I had ever seen with cute chubby cheeks! I was so happy but also super sad because I knew he was struggling – so I was ok with them taking him to the NICU for observation.

I ended up staying in the hospital 4 nights and I was recovering just fine. The 3rd day was the worst for me but it was for my other 2 c-sections too. It’s when the pain meds start wearing off and you become more active getting up to us the bathroom (no catheter anymore) and holding/feeding your baby. My baby had to stay in the NICU the whole time to monitor his breathing and his blood glucose since it was a little low (it’s common with large babies). So, I had to be wheeled down to the NICU every 3 hours to feed him. I knew I wanted to breastfeed since I did it with my other 2 and was happy he was able to do that. On the 5th day we were both discharged and I was able to bring my healthy baby boy home!

Recovery at home was surprisingly about the same as it was with my other 2, if not slightly better. I think all the walking I did during my pregnancy really helped. Getting in and out of bed was really hard (as was sitting/standing) for the first week. But, overall I wouldn’t say that having a 3rd c-section was any harder or painful that the others. This could also be because I knew what to expect. It was hard not being able to play with my other children – but I knew this was just temporary and I reminded myself not to overdo it or my recovery would take even longer. I had tons of swelling (maybe more this time) in my legs, ankles and feet. It’s normal though and lasts about 2 weeks until your body can gradually get rid of it. It affected my blood pressure though and I actually had to get on medication for about 2 weeks because it was dangerously high at one point. Although I didn’t have it – it’s possible to have postpartum preeclampsia. So, if you think your blood pressure is high or you have any symptoms (headaches, blurred vision, breathing rapidly, etc) check with your doctor right away.

Here are a few FAQ’s I’ve received from DM’s and social media:

Was it hard being pregnant during COVID-19/Coronavirus?

Yes, mainly because I couldn’t take my other 2 kids out to do things and they weren’t in school – which means I got less time to myself. I also wasn’t able to take my husband or kids to any doctor appointments or ultrasound appointment which I wanted to do. This was my 3rd baby – so I wasn’t planning to have a baby shower but feel bad for those expecting mamas that had to miss out on that. But, I am going to plan a virtual “Sip and See” party with friends!

What was your hospital experience like during the pandemic?

Things were a lot more strict. First of all they check your temp and ask you questions before you even go to the labor and delivery department. Once I was admitted they actually tested me for coronavirus which was not fun but I’m glad they did. I was only allowed to have 1 guest with me the whole time (my husband) and no children were allowed at all. If my husband wanted to leave he had to wait until the next day to return. He was allowed to be in the OR with me during delivery thank goodness. I had to wear a mask most of the time I was in the hospital except when we were alone in our room and also during the c-section since I had an oxygen tube under my nose. All of the doctors and nurses wore masks all of the time, as did the other hospital employees.

Is having a third c-section harder than the first or second?

In my experience it was not (see above for details). I was really scared the surgery would be harder or something would go wrong since I figured I had more scare tissue, etc (which my DR said I did) but it still went smoothly. I felt the recovery was about the same as the other 2 as well.

Is it riskier to have a third c-section? Should I try to have a VBAC?

I would talk to your doctor about this because I think it depends on your situation and your body. From what I had researched – it seemed like having a 3rd c-section was more risky than vbac and that’s why I tried really hard to find a good doctor that was open to me trying a vbac or at least “trial of labor after cesarian” (TOLAC). However, when I found out I had polyhydramnios it became more risky for me to do vbac since that would require for me to go into labor on my own (they can’t induce you after you’ve had a c-section). So, ultimately the 3rd c-section was less risky for me but may not be for everyone.

What can I do to recover faster from a c-section?

I would start with what you do during pregnancy. I would try to eat as healthy as you can, only gain the recommended weight and exercise if your doctor says you can. Don’t overdo workouts though. Just focus on your cardiovascular health and any areas you feel are weak. For me, that was my lower back, glutes and hamstrings. Then, after your surgery try to walk (slowly) as soon as your doctor tells you to. I also wore my belly binder that the hospital gave me and that helped a ton. If they don’t give you one you can buy one ahead of time on Amazon like this one or this one (I have both). I tried a bunch of them and they were either too tight, too stiff to sit down in or they rubbed me the wrong way. You can also wear them over your clothes/underwear if your skin is sensitive.

Did you do any core workouts while pregnant? Did they help with diastasis recti?

I did minimal core work with my first 2 pregnancies and never had diastasis recti (separation of abdominal muscles). This time around I wanted to focus on it a little more. However, what I found out was that more core work was actually starting to cause “coning” in my abdomen. What’s “coning”? It’s when you can notice a cone shape in your ab muscles when you sit or move a certain way that engages them. This can lead to DR (diastasis recti). So, I stopped doing exercises that I felt were making it worse. I know many people recommend planks during pregnancy but I felt they were making this “coning” show up even more. So, I stopped doing them. I also stopped doing the Smith Machine (weighted squats with the bar) because my core was contracting outward sometimes when I was doing the squats. So, instead I just focused on contracting my abdominal muscles for 20 seconds at a time when I did my nightly walks.

Comment below or send me a DM on Instagram (@carifit) if you have any questions for me!

Core Workout For Diastasis Recti

This week we are focusing on core during our Honey We’re Home Fitness Challenge! But, many people have requested a workout if you have diastasis recti (sometimes called “DR”). What is diastasis recti?  It’s most common in women that have had children. It’s when your abdominal muscles separate during pregnancy (or other core trauma) and don’t go back together for awhile. There are varying degrees of this – from barely nothing at all to a pretty wide gap. You can check out Megan’s post here to see if you have it. Some people still have it years after having children and do not realize it. Does this mean your abs will never go back together?? Not always. If you really work on strengthening your entire core (not just abs in the front but also your back and shoulder girdle) you will notice a big improvement. Also, it does just take time. So, if you had a baby in the last year – cut yourself some slack and give your body time to heal.

If you DO have this, be sure to check with your doctor before doing any abdominal exercises – especially anything intense. Also, if you just had a baby less than 2 months ago, you may want to wait even longer before doing any abdominal work, especially if you do have DR. You can end up doing more harm than good if you try to really work your core when your muscles haven’t had a chance to repair themselves.

Tips:

You want to avoid any exercises that make your abdominal muscles pop out or bulge out. This is why crunches aren’t recommended, because when you are crunching you are actually pushing your abdominals out at the top of the move. Planks can also be tricky because many people relax their abs when doing planks. However, if you are at least 6 months post-partum and are cleared by your doctor – some planks are ok. Just be sure to contract your core before you begin. You should actually do that before you begin doing any ab exercises!

 

Diastasis Recti Core Workout

*Warmup walk, jog or march in place for about 3-5 minutes.

Standing Side Bends (Works core – primarily obliques)

Instructions: Start standing tall with feet slightly wider than hips and legs straight – but not locked out. Then, keep your arms at your sides and while keeping your back straight, lean over towards your right side as you slide your hand or weight down your leg, then use your core to bring you back to the top. Just let your arms hang loose and let the core do all the work. Alternate sides. Just don’t arch your back or bend forward. Also, to remember to contract your abdominals while you do this and inhale as you go down and exhale when you come back to the top.

Reps/Sets: Aim for 20-30 reps alternating sides. Rest, then repeat for 2-3 sets.

Modifications: If your DR is minimal and you have been working out regularly – you can hold a weight in each hand while you do this move.

Running V-Sit (Works core, arms and hip-flexors)

Instructions: Sit on the ground with knees bent. Slowly lift feet off the ground while leaning back slightly and engaging your core. Once you have your balance, extend the legs out straight with your arms by your side. Bend elbows at 90 degrees and move your arms back and forth as if you were running.

Reps/Sets: Complete this move for 30-60 seconds. Rest and repeat for 2-3 sets.

Modifications: If it’s too hard, you can keep your knees bent or your feet on the ground. To make it harder – “run” faster and longer.

 

Seated Leg Raises (Works lower abdominals and quadriceps)

Instructions: Start seated in a chair or bench with knees bent. Then, straighten out right leg and place foot on the ground. Contract your abs and lean back slightly then bring your right leg up in the air where your right foot is level with your left knee. Lower back down to the ground (or almost to the ground) and repeat. You will primarily feel this exercise in your quads, but if you tighten your core and lean back slightly you will work your lower abdominals and hip flexors.

Reps/Sets: Do 30-45 reps on each leg (or about 45-60 seconds), aim for 2-3 sets

Modifications: If you are more advanced, you can wear ankle weights or place a loop

band around your ankles or calves. You can also turn your foot outward slightly (like in photo below) to work inner thighs as well.

 

Hip Bridges (Works core, glutes and hamstrings)

Instructions: Start lying on your back with your knees bent and feet hip-width apart. Engage your core and glutes and lift your hips off the mat. Be careful not to thrust yourself up – but rather roll up starting with your hips first and then finally balance on your shoulder blades. You can place your hands out wide (like in photo), by your feet or even place hands on your hips for support. Squeeze your glutes at the top of the movement and hold for 1-2 seconds, slowly lower down and then repeat.

Reps/Sets: 15-20 reps, aim for 2-3 sets

 

Modifications: To make it harder, you can hold one weight or 2 weights on your hip bones to add extra weight. To make it easier, don’t lift hips as high.

 

 

Plank With Knee Tucks  (Works core, shoulders and legs)

Instructions: Start in “high” plank with arms straight and feet back behind you. Keep back flat and engage core by pulling your belly button up towards your spine. Release your right foot and bring your right knee towards your chest. Pause for 1-2 seconds and contract your core even more. Then, step back and repeat on the opposite side. Try to make a crunch shape with your core and you can even lift your hips up slightly higher when your knee is near your chest.

 

Reps/Sets: Try for 20 reps (10 on each side) and aim for 2-3 sets.

Modifications: For an easier exercise you can do “birddogs” (image below) which are similar but are on your knees. To make it harder – extend your opposite arm out straight and when you bring your knee to your chest, try to touch your elbow to knee.

 

“Birddog” exercise

 

*Remember -please check with your doctor before doing these exercises!

 

 

 

BodyBoss Review

I have been using the BodyBoss Guide at home for the last 6 weeks and wanted to share my thoughts for those of you who have heard of the program and might be interested. First of all, I want to say that I really do like this guide and the workouts. As a mom of 2 small children I don’t have a lot of time to go to the gym or go take classes – so this guide is perfect for me. So, I highly recommend it for anyone (not just moms) who don’t have a lot of time and want to workouts at home. It’s also great if you travel because the workouts can be done pretty much anywhere – even towards the end when it requires a step/box you can find things outside like benches and stairs to use. It might take a little creativity but you can still get it done.

The guide is beginner friendly because it includes a pre-workout for 4 weeks that gets you ready to start the main 12-week program. But, overall I feel that the program is right in the middle…not too hard but not too easy. See my tips below for how to make it harder or easier. I have read a few reviews online who say this guide is too easy or just for beginners and I disagree. I think these people never did week 6 of the program. haha.

Unlike a lot of other popular fitness guides (BBG with Kayla Itsines, FBB with Anna Victoria, TIU, etc) I actually like that it doesn’t have a spokesperson or fitness model as the face of the product. Sometimes it helps for women to not compare themselves to the perfect fitness models that produce these “guides” and instead just trust the team of experts that create the workouts. I know that many women get discouraged and feel bad about themselves if they feel they have to look perfect or lose a ton of weight so they can look like their fitness role model…if she can look like that, then why can’t I? BodyBoss definitely features fit models in their guide pages and there is a ton of inspiration on social media (#bodybossmethod) but no one person is in your face saying that you can (or that you should) look and be just like them if you buy their program.

 

Pros

  • I like having an actual book (the guide) to take with me. I can take it when I travel and it’s right there with me so if I see it I’m more likely to do the workout and check it off in the book.
  • I LOVE that the workouts are broken up into sections. It makes it seem like you only have to do 7 minutes at a time and that’s totally doable. Most of the main workouts are only 21-24 minutes long and are broken up into 3x7min intervals. It makes it seem less intimating than having to go take an hour class.
  • I like that you can do it anywhere. I save time by not driving to the gym and can just do this at home.
  • It doesn’t take much equipment at all. Only towards the end do you need a box for jumps but you can use stairs or something outside like a curb or part of a playground or park.
  • I like that it has a warmup and cool-down for each workout. I always warmup but sometimes don’t save time to cool down. It includes a lot of stretching which at first I kind of rolled my eyes at. But, I really like this part now and feel it has helped my flexibility!
  • You work your entire body. I feel that it’s a good mix of upper body, core and lower body and includes exercises that are targeted for women. They use a lot of the same exercises that I do at my Bombshell Bootcamp – and I know they work and get great results.

Cons

  • I feel that some of the workouts require a little too much balancing on your arms and wrists. So, if you are overweight or have a wrist injury – you may not want to do down dog v-presses, followed by point planks, followed by mountain climbers. So, I would recommend doing some planks on your forearms or just mixing up the order of the exercises to give your wrists a break (see tips below).
  • I feel like some of the exercises should have less reps. Performing 40 plank rotations is a little monotonous but then again doing 40 criss cross squat jumps was just the right amount for me to fee like it was killer.
  • I think overall, they should recommend slightly heavier weights/dumbbell for the upper body. I’m only at week 6 and the most they recommend is 2lbs (but I do see they increase it slightly in the next few weeks). This is probably the right weight to use for 30 reps, but I think women would get better results if they lowered the reps slightly and increased the weight slightly. For instance – instead of doing 30 lateral shoulder raises with 1-2lb weights I used 8-10lb and only do 25 reps.

FAQ

Is it beginner friendly? Yes! They even have a pre-guide that starts before the 12 weeks that you can do to ease into it. I skipped this but recommend it for beginners or new moms.

What if I’m already in shape, will I see results? Yes! I’m already seeing more muscle definition and can tell my strength and endurance has improved by following the guide.

Is it easy to stick with? Yes! Because there is a book you can take with you it’s hard to have excuses to find workouts to do.

How many days do I workout? It’s only 5 days – which I like. I feel like it’s doable to get it in M-F. But, if I have to skip a weekday workout (which has only happened once) I just do it on the weekend so that I get it done. The actual program workouts are on Monday, Wednesday Friday and then they have some cardio and stretching recommendations for you on Tues/Thurs.

Do I need a lot of equipment? No. Most of the workouts are body weight only and you can even do the bench hops and tricep dips (and other things with a bench) on your mat.

 

Modification Tips:

You can make it easer by modifying exercises. You can search online for modifications if you aren’t sure or try this: use less weight (for the dumbbells), omit jumps or make them less steep (ie with box jumps), do pushups and planks with knees on ground.

You can make it harder by doing these: Use heavier weight, do the exercises faster (but still keep good form), Jump higher, add on an extra couple of reps if you think you can handle it. If you feel it’s still too easy for you – do a separate short strength training or cardio workout before as part of your warmup.

Trust the guide and be sure to warmup first. Even if you are short on time – you still need to warmup at least 5 minutes.

 

This post was sponsored by BodyBoss but all opinions are my own.

 

 


 

Realistic Baby & Toddler Workouts

Now that my daughter is one – she’s kind of in between ages for “baby workouts” or mommy and me classes where you bring your baby. Most of those are designed for babies that will be super still or sleep in their strollers. But, she’s also too young for “toddler yoga” and some classes where the kids are more active. So, I wanted to share some of my favorite workouts you can do with your baby or toddler if you can’t find a class nearby.

Realistic Mom & Baby Workout Video

I have been meaning to post this video for a LONG time. I filmed it a couple of years ago when my son was about 12 months old and not yet walking. As you can see in the video – it was super hard to get him to cooperate! But, that’s real life! It’s hard to get in a workout with kids and they will cry, want to grab your hair and won’t sit still. Even if you just get in 5-10 minutes it is better than nothing! Just remember that soon enough he/she will be in school full time and you will miss these precious moments to include them in your daily life. The exercises in the video are for babies you can still hold. If you have a bigger toddler, try my sample workout below.

If your baby is a little older – you may not be able to (or want to) hold them for some of the exercises I show in the video. They may be too heavy for you or they may not want to be held. If you can hold them – I recommend that you start with a pair of dumbbells first and then work up to the weight your child is before trying to hold them during squats, etc. – especially if you are just starting out.  Here is another workout that might be a good option for you:

Mom + Toddler Workout

*Be sure to talk to your doctor first before doing this workout or starting any new exercise routine. 

  • Warmup together by dancing around, walking around the block or doing something to get your heart rate up.
  • 20 regular squats (toes pointing out and feet slightly wider than hips) holding baby, or if he/she is bigger see if they can try squats too! They love to copy mommy!
  • Set baby/toddler down and do 15-20 pushups. If they aren’t walking or crawling – you can lay them down under you – they love this (see in my video below)!
  • 20 Plie Squats holding baby (toes point out slightly and feet are slightly wider than hips). Remember – the bigger the baby/toddler the more of a challenge it will be!
  • 15 tricep pushups with baby nearby or underneath you (place wrists under shoulders and hands are more narrow, keep elbows close to your sides). Again, if they are bigger – see if they can hold “plank” or try a pushup.
  • 10 Reverse lunges on each leg holding baby or with them close by.
  • 20 Sets of Mountain Climbers with baby nearby or underneath.
  • 20 Side lunges holding baby (alternate left and right).
  • 20 “suicide planks” starting in a high plank (pushup position) then lower down to forearm plank. Repeat for 20 total and alternate going up and down on the left and right so it’s not all one arm doing the work.
  • 20 Hip Bridges holding baby on top of you on your lower abdomen/hip bones (like in my picture above with my daughter). If you are more advanced, you can do them with your upper back on a bench and hold your baby or toddler on your hips.

Favorites for Your Baby Workouts:

As you can see in my video above…some playmats don’t work very well for workouts and they slide around too much! I am in love with this cute circular playmat I found at The Baby Cubby. It’s so pretty and makes a great space for your baby (and you) to do some yoga, or you can have your baby play on her mat while you workout nearby.

The baby and toddler years go by so fast – so be sure to take pics of you working out together! Get a friend or partner to help. I also think it’s cute if you can find matching yoga gear or workout shorts, shoes or tanks!  My favorite yoga gear for “mommy and me” is by Jill Yoga! They have the cutest outfits (even if you don’t want to match) for infants through girls.

If your toddler is older, he/she may want their own set of weights. I bought a simple set of 2 pound dumbbells at Target that my kids love. Or, if you wan to go all out – you can set them up a little section in your home gym or workout area with this bench and barbell set.

 

For more ideas check out my Fit Mom Favorites. 

Five At-Home Cardio Options When You Can’t Go Outside

Many times it’s impossible to get outside for a run our outdoor workout (due to the weather, your schedule, or if you have a new baby like me) and you can’t get to the gym – but, that doesn’t mean you can’t get in a good cardio workout in your living room! Below are some of my favorite go-to options for cardio when I really want to sweat and I’m frustrated that I can’t leave my house! These are also great options if you are traveling and don’t have access to equipment or a gym. Some require equipment and others just require your body weight. Most of these are great for HIIT (High Intensity Interval Training) or Tabata (20 seconds “on” then 10 seconds rest).

Equipment: Kettlebell

Exercise: Kettlebell Swings

Ketllebell swings are one of my favorites (if done correctly). It works your entire body with emphasis on core and glutes. If you aren’t sure how to use a kettlebell – check out some videos online or ask a trainer at your gym. Start with a KB that is a lower weight (around 10-15lb depending on your fitness level) and work up to a heavier one.

The Workout: KB swings will get your heart rate up fast – so use them as part of a HIIT (high intensity interval training) workout. I would do timed swings (vs. reps) and then mix in strength training. Do 30-60 seconds of KB swings and then 30-60 seconds of strength training like pushups, squats or shoulder presses with the KB.

Equipment: Jumprope

Exercise: Jump Rope

I love the jumprope because I feel like it’s equivalent to going for a hard run or even doing sprints if you jump really fast or do “double unders”. You can start by just doing a basic jump with 2 feet or you can try new moves like skipping (alternate feet), jumping side to side, doing high knees, etc.

The Workout: You can do jumprope intervals alone for just cardio or you can mix in some strength training in between sets. Vary the pace of your jumping depending on how long your interval is. For instance, if you want to jump for 1 minute you may want to do a medium pace but if you just want to do 20-30 seconds at at time go for fast intervals or sprints.

Equipment: Mat

Exercise: Burpees

Burpees are a full body exercise that gets your heart rate up fast and is considered more of a high intensity interval (vs. say jumping rope for a steady 2 minutes).

The Workout: These are best done as intervals since you probably won’t be able to do more than 30-60 seconds at a time, especially if you are going fast! You can add your own twist to them (like adding a pushup or even a tuck jump at the end) but I like basic burpees where you place your hands on the ground, jump back to a high plank, jump your feet back in to your hands and then jump up in the air. Think: Down (place hands down while you are in a squat), Out (jump feet out), In (jump feet back in) and Up.

Equipment: None

Exercise: Plyometric Jumps (Jump squats, jump lunges, high knees, etc)

The best part about plyometrics (or “plyos”) is that you don’t need any equipment! My favorites are basic jump squats, jump lunges and high knees.

The Workout: These are also pretty high intensity so do them as part of an interval workout or you can do them Tabata style by doing a 4 minute workout at a time (for the entire 4 minutes do 20 seconds “on” and 10 seconds “off” or rest).

Equipment: Stairs

Exercise: Run stairs, lunge stairs or do hops up the stairs (either squat hops or bunny hops with legs straight)

If you have access to stairs – you can use them for a great cardio workout! Even if you just have a small flight in your house – you can still jog or walk fast and just do a bunch of laps. Instead of counting steps – do it based on time.

The Workout: You can use stairs as intervals if you are sprinting or going fast or you can jog at a steady pace for 5-10minutes at a time. You can mix things up by doing squat hops (like “plyo” hops) traveling up the stairs (not on the way down!) or even bunny hops with your legs straight. You can always hold on to the railing or wall for balance.

 

2 Workouts You Can Do At Home + Fitness Tips For Beginners

Happy New Year! I know many of you have set some new health and fitness goals this year or maybe you are trying to finally reach a goal you set last year. Let’s make 2016 your best year yet! If you are new to fitness and working out – gyms may intimidate you right now and you also may not know what you can do to get started in the right direction. Below are 2 sample workouts that you can do in the privacy of you own home with minimal or no equipment.

Trainer TIPS:

Just remember – the best thing you can do is BE CONSISTENT! You’ve got to workout at least 3-5 days a week and doing a little workout every day is even better. If you only workout once or twice a week or 5 times one week and 0 the next…you aren’t going to see results. When I first got back into fitness after gaining a lot of weight (I’ll post more on that later) I worked out really hard at the gym twice a week and thought that’s all I needed to do. I did lose a few pounds at first but not much else changed. You also need to really challenge yourself. YOU WON’T CHANGE YOURSELF IF YOU DON’T CHALLENGE YOURSELF. Most people want to stay in their comfort zone when they are starting a new workout program. Again – if you do this…you aren’t going to get results. Your body wants to stay comfortable. You have to challenge those muscles and your heart (and your mind!) and push yourself. I’m not saying you have to go all out and make yourself miserable each time either – or you won’t stick with it. Just a few times during each workout either lift a heavier weight, do a few more reps past your comfort zone or walk/spin/run a little faster or go a little farther than you told yourself you would.

 

At Home Circuit Workout
Equipment: Use something around your house that is equivalent to a medium set of dumbbells (2 big soup cans, a bottle of laundry detergent, etc.). If you only have one heavy object just do one arm or leg at a time.
Warmup 3-5 minutes: walk/jog around the block or do some jumping jacks
Tips: To make easier, incorporate more rest and use lighter weights; to make harder – reduce rest and use heavier weights.
Set 1:
15 Squats holding weights.
15 Shoulder presses with weights.
x2
Set 2:
20 pushups with hands on kitchen countertops (to make harder – add a clap)
20 reverse lunges (alternate legs)
x2
Set 3:
15 Seated tricep dips (use your couch, dining chair or steady object that won’t move)
30 Seated leg lifts on each leg (keep one leg bent and straighten other leg out lifting up and down)
x2
Set 4:
20 Bicep curls using weights.
1 forearm plank (try to hold for at least 30-60 seconds)
x2
———————————-
At Home Stair Workout
Equipment: None
Warmup: walk/jog stairs at easy pace for 3-5 minutes.
Tips: To make this harder reduce rest periods; be sure to stay hydrated. *If you don’t have access to stairs, you can do some of these moves on a stable bench or step (instead of running stairs you can jog on a flat surface) or head to a local park, safe parking garage, mall, etc.
Set 1:
  • 15 Incline Pushups (hands on step)
  • *Run stairs at medium pace for 2 minutes. 
  • 1 minute Stair Lunges: Alternate lunging up the stairs with the right foot and then left. Keep the back leg bent 90 degrees – just like you were doing walking lunges on the ground. If you are taller – skip 2 steps.
  • *Run stairs at medium pace for 2 minutes. 
Set 2:
  • 1 Minute Bunny Hops: Hop up each step quickly keeping knees pretty straight and core engaged.
  • 20 Seated Tricep Dips: Have a seat on one of the bottom steps and perform tricep dips by bending elbows 90 degrees and keeping hips close to stairs.
  • 20 Elevated Lunges: place back foot behind you on a step (or stable chair) and keep 80% of the weight in front foot. Repeat on both left and right.
  • *Do high knees up the stairs (both feet touch every step) for 1 minute)
Set 3:
  • 1 Minute Plyo Squat Hops up the stairs: Start in squat position and hop up each step landing in a squat with knees bent. Swing your arms forward to help propel you up the stairs, or hold on to a railing lightly with one hand for balance.
  • 2 Minutes Side Lunge up stairs: Stay facing left with toes and knees pointing straight ahead (not up the stairs). Jog back down and repeat on the right side.
  • 30 Alternating Plank Tucks: Hold a plank (or incline pushup position) with feet on the ground and hands on the steps. Alternate twisting your right knee towards your right elbow and then left towards left. To make this harder – do it in decline position. Rest and repeat.