I'm Thankful For...

From Collages

Have a marvelous Thanksgiving Day...

Navigating the Feast

First and foremost, I want to let you know I WILL NOT be posting how many calories a ½ cup of stuffing is or how many hours on the treadmill you’ll have to endure in order to burn off a piece of pumpkin pie. That is just cruel, tortuous, and wrong. My fitness magazines have been throwing that at me lately, and I just skip it. There are just some things in this life I’m happier not knowing, you know?

From Personal Training pics

I’ve just come to terms with holiday food with this: IT IS ALL HIGH IN CALORIE. There. I know it. You know it. I’ve made the sweet potatoes laden with butter, brown sugar, and marshmallows. I’ve made the green beans dripping in bacon grease. I’ve made it, so I know it’s all a killer. Even the healthy stuff is amazingly transformed into fat bombs. I’m needing no reminders, thank you very much.

When my family gathers for Thanksgiving dinner, it is an intense eating experience. The standards are high and it is done right. Everything is the real deal; my aunts have taken a stand and no sub par food will be allowed on the serving table. Frankly, this is how Thanksgiving should be. Sort of a performance of sorts for good, fattening, old fashioned, traditional, comfort food.

I have three strategies for navigating this amazing meal:

Strategy #1 – Moderation. Try a little bit of everything. Nothing should be off limits on that table. Deprivation not necessary. Eat what you love. It is a holiday for crying out loud, just eat! The trick is to not go nuts, but be responsible and have sensible amounts.

I am the sugar queen. I can pass on nearly everything except that dessert table. During pregnancy #3, an overly observant family member feigned admiration at how much dessert I could pack away, because if he even ate half of what I was licking off my plate he would be ill. Thanks a lot. That reminder (however rude) actually helped me. I realized I needed to calm down, come up for air occasionally since the world wasn’t going to end and all that dessert was not going anywhere. I have since visited the dessert table much more responsibly: visiting often, but taking bites instead of entire slices, scoops, or servings. I do, however, always try to have whip cream hanging off my chin when that certain family member comes by :)

Strategy #2 - Don’t forget the green stuff. What? No one is bringing a green salad? Pipe up and volunteer and bring one of your favorites. Load up on that, add some turkey to it, and you’ve gotten several servings of veggies that day along with some protein.

Strategy #3 – DRINK YOUR GALLON OF WATER. If you are loading up on water, your appetite will be much more reasonable and you have less chance of overdoing it and regretting your eating decisions.

Most of all, enjoy, enjoy, enjoy! Enjoy the food, the family, the day. You deserve it.

Get Your Game On!

We are in the middle of the toughest game of the year: The Holiday Game. Here we go again, friends! We already made it (hopefully successfully) through Halloween and now we are in the second quarter of the game: Thanksgiving.

From Personal Training pics

What’s your game plan?
What’s worked in the past?
What hasn’t worked in the past?
How can we make it through the next week with out a huge crash and burn?

As I've talked to my clients and read some of your blogs, there is some fear and trepidation out there as Thanksgiving approaches. This is not necessary because there are some tried and true strategies that can be put to good use this week and help us focus on thankfulness instead of our growing thighs.

So, let's huddle up and review our game plan.

From Personal Training pics

Strategy #1 – Starting right now eat clean, eat right, eat just enough. In these days leading up to the big feast, take the time to feed your body well, I'm talking really well. Lots of veggies, salads, soups – nothing too heavy (save that for Thursday). I just made a batch of pumpkin muffins for the kids and loaded up on my spinach, peppers, tomatoes, feta cheese, and other yummy salad fixin's to take care of me for the next few days.

Strategy #2 – Keep up the exercising! Keep up all those runs, trips to the gym, Jillian Michael’s DVD all week. I have a 14 hour drive ahead of me tomorrow, but guess what I’m doing first? You guessed it – I’m lifting weights then I will hit the road. Throughout the week carve out your time to exercise that body. It will also help you handle all the stress, illness, pecan pie, and mashed potatoes that will be thrown in your path. Just jog right on by!

Strategy #3 – WORKOUT ON THANKSGIVING MORNING. I know that Thanksgiving morning hits and you wake up with a start with a huge list of what to do: make the 6 dozen homemade rolls, finish the jello salad, start the mashed potatoes, get all you and your kids looking perfect in their new clothes since this is the one time each year your entire extended family will see the whole clan.

Since I’ve become a mom, I still wake up early and get a good, solid workout in on Thursday morning. I know I’m going to be consuming more calories than usual which always throws me (and my digestive tract) for a loop. The least I can do is provide my body and mind with some sort of normalcy. And, of course, this helps quell the guilt factor as I’m eating my apple crumble pie a la mode.

Also, involve the family. This has been the most successful thing I’ve ever done on Turkey Day. It started with chasing the Turkey in the Turkey Trot with my parents and cousins when I was growing up. What a great tradition and example my parents set for me! And of course, take a long walk after the meal (weather permitting). Good for the body, good for the soul.

Strategy #4 – Focus on maintenance. This isn’t a week to expect some serious weight loss. Just focus on maintenance and cut yourself some slack. It’s Thanksgiving for crying out loud!

Strategy #5 – Jump back into normal life on Friday. I’m not saying ignore those leftovers that are calling your name from the fridge, just put them to good, healthy use! Use the turkey in a salad, make some soup. Overall, however, there’s no use in having two or three Thanksgiving feasts. Thursday typically brings excess calories, so the best thing to do is to eat light and lean on Friday and – again – workout! Get your body back in working order on Friday.

Get hydrated
rip off the warm ups
and let’s get our game on!

Hearty Asian Salad

With Thanksgiving in only one week, it is the perfect time to eat well. I'm talking clean. The heavy, comfort food is on its way-- so a good way to prepare for what's ahead is to stick with light, easy salads for lunch or dinner.

Fit Momma Crystal sent this recipe to me quite some time ago. Frankly, I shoved to the back of the cookbook because of one ominous ingredient:

tofu.

Whoa! I have eaten tofu in restaurants several times before and enjoyed it, but never have I actually purchased it and prepared it myself.

This week I was more daring than usual, and bought the darn stuff. I found it in the produce section at my grocery store. It turns out I was intimidated for nothing. It comes in soft, medium, and hard consistencies -- I stuck with the medium just to be safe. Tofu is kind of a follower, it really doesn't have a distinctive taste and will just take on whatever taste you give it.

This salad also has another protein packer:

edamame.

What? Never had edamame? It is a long, fancy word for soybeans. You can find them shelled in your freezer section. Delicious.

As usual, I made myself a nice big batch of this stuff and ate it all week long. And I got some serious protein with the tofu and edamame -- I'll save the meat for next week! :)

From November 2009

Hearty Asian Salad
by Crystal Bowman

In a salad bowl combine dressing:
1 tsp fresh grated ginger (mine was not fresh! It was from a little bottle)
1 Tbs soy sauce
1 Tbs olive oil
1/2 tsp salt

Layer on the following salad ingredients:
4 oz. tofu cubed
1 cucumber diced
1 red pepper diced
2 stalks of celery diced (I didn't have celery so I diced up a green pepper instead)
1 cup shelled edamame (green soybeans)
1/2 cup sliced almonds
1 Tbs sesame seeds

Toss all and serve.

If you are storing this: The only thing that didn't keep well over the week were the almonds -- they got a little soft. I suggest leaving those out and adding them fresh each day.

Enjoy! Thanks for the recipes, gals! Keep them comin'!

See all Trainer Momma recipes here.

The Greatest Mystery: Belly Fat

With nearly EVERY female client that I work with, and nearly every other woman that I talk shop with, this is their overriding, burning desire:

“I just want to get rid of this”

(accompanied by pinching the fat on their belly and jiggling it a little)

From Personal Training pics

There are many myths, books, DVDs, pills, and quick fixes swirling around in the fitness world as to how to battle the bulge. I have had people try to pay me to just come up with an AB workout that they will do everyday in order to get rid of that extra tummy roll.

It is time. I must take a stand for truth. I am finally standing on the top of Mt. Blogosphere and yelling in my loudest Mom, "I-really-mean-it-this-time" voice:

Doing a bajillion sit ups is not going to get rid of belly fat.
Doing hours of cardio a day will not get rid of belly fat.

What?!? Then, HOW IN THE HECK DO YOU GET RID OF BELLY FAT?

The answer is one I’ve already given you – it is explained in the Analogy of The Tree. It is a good idea to go back and read this post.

From Tree analogy

In a nutshell, the way to get rid of belly fat is trifold:

eat right.
do cardio.
lift weights.

Let's MC Hammer this thing to death and break it down:

Nutrition: This area is the #1 reason people are still carrying around that spare tire; they just cannot moderate their eating. The inches around that waist will reduce DRAMATICALLY if calories are reduced and if the right kinds of food is eaten.

With clients that I see regularly but that belly is not budging, I will tell them that they need to decrease their calories and eat the right kinds of foods. Whole grains, bucket loads of vegetables, fruits, lean meats, good fats. Ax the refined sugars and flours and cut the bad-for-you-fats. Drink a gallon of water a day.

Cardio: Cardio 6 days a week for 30-60 minutes. You’ve got to SWEAT, sister. It is a misconception that just doing more, more, and more cardio will single handedly flatten that stomach. THIS IS WRONG. Yes, you must do cardio religiously, but you need to couple it with proper nutrition and weight lifting. The San Antonio Marathon was just this past weekend, I guarantee you that there were plenty of those runners who have been training for months, and ran across the finish line with their bellies bouncing. Also, it is very effective to use interval training while doing your cardio. This will result in more calories burned during and after your workout which mean only one thing -- inches lost around the waist.

Weight Lifting: Lift weights 2-4 times a week. I’m talking lift weights for your entire body: upper body, lower body, and ABS. Yes, doing some serious ABS a few days a week will build a great six pack. However, if it is covered with fat because you are eating too much you’ll never get to get to know those muscles! By building muscle all over your body, you will become a calorie burning machine, and in turn rip through those calories. Lean muscle is essential here.

Another muy important fact: Your body loses weight as a whole unit, not only in certain places that you desire. You can try to do only ABS every day and night, but I guarantee you your results will be minimal. You must lose weight ALL OVER your body and eventually, your belly will get with the program and follow suit.

There, you have it – the solution to the great belly fat mystery:

Have great nutrition.
(Don't eat so much food. Eat the right kinds of food.)
Do cardio regularly.
Lift weights regularly.

Case closed. Now go do it!

30 Minutes Can Work Wonders

It was late afternoon, I was doing my “get out of the kitchen, I’m trying to cook” routine, while the boys were doing their “I’m hungry, I’m bored, let’s play tag in the kitchen” routine.

Luckily, the Doc came to rescue!

The Doc, Brian (my five-year-old) and the dog needed some exercise; Johnny Scott needed to be outside (and away from me) for a while. So, whala! Leave it to my husband to think outside of the box:

From Collages

I love my boys!

Check out the thrill on my two-year-old’s face…
The happiest face was behind the camera that day: mine.
Thanks, Jared, for the extra 30 minutes
the 30 minutes of quiet
the 30 minutes of peace
the 30 minutes of cooking.
the 30 minutes of making your boys utterly happy.

Tricep Workout Part 1: Tricep Dips

So, you are waving goodbye to a good friend after a lovely lunch, but you notice that the flab under your arm is doing more waving than your hand. Not pretty.

Let's work on the muscles that every woman needs to focus on: the triceps, the group of muscles on the backside of the arms.

So here we go with an oldie, but goodie:

Tricep Workout Part 1:
Tricep Dips

Objective:
To tone and build strength in the triceps.

Equipment:
A chair or bench of some sort.

Starting Position:
Face away from the bench, and place your hands on it behind you, knuckles foward. Your hands should be just on either side of your hips.

Your feet are straight out in front of you with the toes up and legs straight.

Hips MUST be touching bench.

From November 2009

Movement:
Bend elbows straight back and lower yourself until your arms are at or near 90 degrees.

From November 2009

Too hard?:
Bring your feet in and bend your legs.

If you are just starting and 90 degrees with the elbows is too hard, bring your feet in and bend your knees even more. Try another dip. If 90 degrees is too difficult, then go down as far down as you can.

From Collages

Trainer Momma Tips:
The tempo here is important. Go down in 2 seconds, hold for one second on the bottom, then up in 2 seconds. This is called a 2/1/2 count. This is a good, steady pace.

The farther out your feet are, the more difficult it is.

HIPS MUST BE TOUCHING THE BENCH AT ALL TIMES. I can't say this enough. It is common to let your hips drift forward. Correct it, correct it again, then correct it again. This puts a terrible torque on the shoulders and is bad form. Save the shoulders!

From November 2009

Cheater, Cheater:
Elbows must bend straight back, tuck them in! Do not let them flair out to the sides. If you can't help it, then bring the feet in a few more inches.

From Collages

Go slow, don't take these too fast.

Workout Ideas:
Do 10-30 reps, then repeat 2- 3 times.

Do 15 reps, then hold at the bottom for 10 seconds, then push up to finish. Do 2 to 3 sets of these.

8,6,4,2: Do 8 dips, then hold at the bottom for 8 seconds. Do 6 dips, then hold at the bottom for 6 seconds. Do 4 dips, then hold at the bottom for 4 seconds. Do 2 dips, then hold at the bottom for 2 seconds. YOU ROCK!

Take It Up a Notch:
Raise the feet: Put your feet on another chair, bench, or better yet -- a stability ball -- to do your sets. Yowsers!

From Collages

Raise one foot: Lift one foot for 10-15 reps, then the other foot for 10-15 reps. Repeat set 2-3 times. You wild woman, you! :)

From November 2009

So far, I have tried to give you some basic moves you can do at home OR at the gym. All the exercises thus far have been using body weight only. In the future, however, I will be posting moves that require some equipment.

Have a great day!

Pregnant Fit Momma Part 4: Weight Lifting

I have given birth to three fantastic/crazy children. With all three children I have lifted weights all the way up until the day I delivered them. Lifting weights is perfectly fine, even recommended, while pregnant. In fact, lifting weights and regular exercise while pregnant can help keep your body strong and avoid some of the inevitable aches and pains that accompany pregnancy.

Some benefits:

1. Speedier recovery after delivery.
2. Increased sense of well being and self esteem during and after pregnancy.
3. Less leg cramps.
4. Larger placenta which in turn provides an increased nutrient base for the baby.
5. Decrease the risk of excessive weight gain caused by an increase of fat storage.
6. Stronger lower back which in turn reduces the risk of lower back pains.
7. Boost in energy levels.
8. Decrease the likelihood of varicose veins.
9. Reduced chances of having a Caesarean birth.
10. Higher chances of achieving labor either a few days earlier or on time.
11. Exercise helps prepare the body for the stresses imposed by labor and delivery.

Source: bodybuilding.about.com

For the past 11 years I have been in the weight room religiously. It is my home away from home, a peaceful sanctuary of sorts for this stressed out mom. However, I must say that when I am preggo and lifting weights, suddenly I become invisible. This odd phenomenon has always baffled me. Nobody will talk to me or make eye contact with me. I now understand why:

THEY THINK I AM GOING TO POP.

I’m serious. People (especially of the older generation and of the male gender) are absolutely terrified by a pregnant lady lifting weights. When I would grab some 15 lbs. to do a bicep curl, I literally would see men slowly back away and bring their hands up to shield their faces.

Here she goes…
She’s gonna blow...
Run for cover!

I thought nobody even noticed me, but I realize now everyone was ultra aware of me and my huge belly – but out of sheer terror just avoided any interaction with me.

My advice is don’t take it personally, just graciously do your thing. They’ll come around after the body is born, it happens every time.

From Personal Training pics

Some Trainer Momma tips about lifting while pregnant:

Take It Down a Notch

Yes, you will have to tone it down, girl. You know your body and I’m convinced will naturally adjust as you progress through your pregnancy. At first, I tried to keep up with my normal routine and that was possible to some extent during the first trimester. After a while, however, the weights I lifted start becoming lighter, and I took a little longer in between sets in order to get the heart rate down.

Were you doing some seriously high step ups? Take the step down a level. Were you the push up queen? Then take it to your knees, the wall, or just do bench presses instead. Were you squatting some serious weight? Use the leg press machine or use dumbbells in each hand instead while squatting.

I also recommend sitting a little more often than you used to while lifting. If you used to stand while doing bicep curls, for instance, take a seat and do them.

Simply put, just don’t lift as heavy as you once did and don’t go crazy. Think nice, easy, SAFE weight lifting. I know, it is a difficult mental adjustment, but save the wild woman for post baby.

Balance

Be aware that the weight primarily is now in the front, your balance has now shifted. Plus, by putting on 25 -40 (or 70 like moi!) that throws you off as well. I think we’ve all add the humiliating experience of the falling when preggo . It is like a bad movie in slow motion.

True Story:

I’m walking at the park with two kids, a dog, sand toys, three lunch boxes in tow – and seven months pregnant. Right when I am in front of the other moms, my foot slides on some sand, then TIMBER! All the lunch boxes go flying along with the shovels and buckets, I smash my two year old on the way down, and the dog is running wild licking the other children. I stand up with blood dripping down one knee, rocks implanted in the palms of my hands, hair in front of my face. I gather all my junk, then with the tiny amount of pride I have left, sit down on a bench next to all the stunned mothers.


Yes, your balance is off. Beware!

Joints

There are some hormones that are released while you are pregnant that relax your joints. Be aware to avoid high impact, big jumping moves, or really heavy weights. Some of us become as flexible as a Cirque du Soliel performer – it’s pretty cool! Just know that because of this, it can put you at a higher risk of injury, so easy does it!

Stop

Again, be in tune with your body. If something does not feel “right” or just plain hurts – STOP! I remember doing assisted pull ups during pregnancy #2, and there was an odd pull on my abs that I could tell was just not right. So, I shelved the pull ups for the next 6 months and pulled them back out after the pregnancy.

Also, it is recommend to avoid laying for long periods of time on your back -- especially during the third trimester. The weight of the baby can slow your blood circulation.

Be smart, BUT KEEP LIFTING!

Character -- Do You Have It?

This is just something to think about this weekend. Thanks to Fit Momma Crystal for passing it along! I love stuff like this!

Healthy Banana Bread

I married into this family with no, none, zero, zilch, nada, as low as you can go cooking skills. Cooking in my house when I was growing up meant successfully heating up a Lean Cuisine Pizza. We were so busy, my mom didn’t like to spend time in the kitchen, so I just never learned.

A side benefit to marrying into the Reading family was that there are many expert cooks. It started with my mother-in-law and she passed that talent down to her only daughter (and my now dearest friend), Laura.

I have called Laura for help in making nearly every dish. It started with scrambled eggs, baked potatoes, pancakes, then I worked my way up to harder things. She has opened her kitchen and cookbooks to me for 14 years now, and I don’t know what I would do without my own, personal Julia Child at the other end of the telephone!

The following is her tried and true Healthy Banana Bread recipe for the masses (when we all gather it is like feeding an army). I have made some adjustments… I have tried to reduce the sugar in this bread, but it turns out that only me and Buddy (my dog) like it that way. So, I have left the sugar in, but taken out the bad fats and make it with all whole wheat flour. This bread freezes well, is great for lunches, and after school snacks.

Please see my Trainer Momma disclaimer here before putting a slice in your mouth…

From Personal Training pics

Healthy Banana Bread
Adapted from my sister-in-law, Laura’s, recipe

½ cup unsweetened applesauce
1 cup low fat, low sugar yogurt (any flavor)
2 cups sugar
5 eggs
3 tsp vanilla
6 cups whole wheat flour
3 tsp baking soda
3 tsp baking powder
1 ½ tsp salt
6 large, overripe bananas

Dump in all ingredients except the bananas. Mix well. Add bananas. Mix until blended.

Bake at 350 for 1 hour.

Makes 3 large loaves.

Grrrrr... P.M.S.

The alarm is blaring too loudly. The sun is too bright. My daughter’s whining is more annoying than ever. The argument over who had the toy fighter jet first has suddenly escalated too far. Why do paper airplanes have to constantly be hitting me in the face?!? The dog tracking mud on my newly mopped floor is exasperating. The Doc is trying to make everyone laugh (as usual), but it only aggravates me further. All I can think of is getting back into bed and sleeping – but it is only 7:15 AM. My mouth stays clamped shut because if it opens, I swear it would do some serious heart breaking.

JUST. LEAVE. ME. ALONE.

From Personal Training pics

I have been a bear lately. We’re talking big, momma, fuming, hungry, angry bear. Yep, you guessed it: P.M.S. It drives me nuts because even though I am perfectly aware that it is that time of month – I still let the inner grizzly come out. I hate it.

And the hunger. Oh, the cravings are driving me into a frenzy. I have to get a hold of myself before I do some serious damage – both to my familial relationships and to my hips.

Let me tell you how I pulled myself out of the black hole of PMS I’ve been floundering in for the past two days:

1. Satisfied the craving. CHOCOLATE. That is all I wanted. Before I dove head first into the jar of Nutella, I quickly made myself a protein shake:

1 cup skim milk
1 scoop chocolate protein powder
5 ice cubes,
2 Tbs of sugar free chocolate syrup
1 Tb of indulgent Almond Butter (this is pure bliss).

Aaaaaahhhhh. Disaster averted.
Chocolate heaven.

From November 2009

2. Worked out like a maniac. Up early, lifted biceps, back, and ABS today for an hour. Then taught a class later in the morning with some serious calorie blasting plyometric moves just to blast the irrational stress and frustration out of my day. Condolences to those who came to the class and endured my crazy Trainer Momma antics. I had to do it. It felt soooo good!

3. Ate a killer lunch. I was starved, but held off grabbing the nearest thing. I cleaned out the fridge and made a classic Mandi concoction. It is not pretty but it was loaded with veggies, protein, and FLAVOR! I threw it all in a pan and cooked it up:

1 whole zuchinni
½ cup red and green pepper diced
some red onion
¾-1 cup Egg Scramblers
seasoning blend
1 Tbs reduced-fat Feta cheese
a few slices of avocado

I waited until the toddler was down for a nap, then ate in silence next to the the flowers the Doc gave me yesterday (see, I told you it's been bad). All that fiber and protein helped me control further crazy food cravings.

From November 2009

4. Drank a gallon of water.

5. Went to bed early.

6. Did things I love. Train clients. Laugh with a girlfriend. Call my sister. Read a good book. Write this post. I tried some retail therapy at Marshalls (where else?!?), but all nine -- read it, 9! - dresses I tried on looked horrific on me in my state. I thought I learned that lesson a long time ago: never, ever under any circumstances stand in front of a mirror partially naked while P.M.S.-ing. What was I thinking?!?

6. Apologized to the Doc and three children for being Oscar the Grouch.

I’m finally back from my dark abyss -- and it feels good.

Fit Mommas -- what works for you? How do you muddle through these cruel P.M.S. days?

Giveaway Winner!

And the winner of the two Cambelbak Podium water bottles is...

DRUMROLL PLEASE...

#21 Fit Momma
Marisa!

Marisa, please email me at trainermomma@gmail.com in order to let me know where to mail these beauties.

From Giveaway - water bottle

If you are interested in purchasing these Camelbak Podium Water Bottles for yourself, they can be found at Academy, Sports Authority, other sporting good stores, or online here.

Thanks to all of you who left comments, became a follower, added the Trainer Momma button, and even posted on your own blog about the giveaway. I so appreciate all of your thoughts and encouragement, folks. I especially love that we are all interested in fitness, health, and workin' it!

There will be more giveaways to come -- even bigger and better :)

Hey, if I don't spoil you, who will?

Chest Workout: Push Ups

I'm just going to bug you one last time...
Today is the last day of the Camelbak Water Bottle GIVEAWAY!
Put your name in for the drawing here.
The winner will be announced tomorrow!

And, I'm back to the hard stuff:

Alright, we've covered the legs for the time being... Now let's focus on the upper body for a while. If you think push ups are not for you, you are mistaken. There are so many modifications for this move, that virtually everyone can do these. I have elderly clients down to my own kids doing push ups (You don't want to pick up your room?!? Drop and give me 20! Totally kidding...:)

Push ups are primarily for your chest (pectoral) muscles, but they also use plenty of triceps, shoulders, and back to work the entire upper body.

Chest Workout Part 1:
Push Ups

Objective:
Build strength in the pectoral muscles and upper body.

Starting Position:
The plank. Plank means as flat as a board.
Place your hands right under your shoulders.
Move your feet back so you are on the balls of your feet.
HIPS DOWN, I mean it! I will come and get you if I see that booty in the air!
Abs in.

Trainer Momma Tips:

• I can't empahsize the plank position enough. Find your plank position and become fast friends now. That is F.L.A.T., my friend.
• Your focus should be slightly higher than right in front of you.
• Shoulders on top of hands.
• Hips DOWN -- NOW! Have I said it enough?!?
• Wrists are killing you? Do the push ups with fists (if on the floor). Or, purchase some push up bars or use dumbbells with flat sides in order to take the pressure off your wrists.
  

Movement:
Bend your elbows, and lower yourself to the wall. Elbows flair out. Go down as far as possible, then push back up.

Push Up Progression:
We are all at different levels, however, that is no reason why we ALL can't partake in the beautiful world of push ups. Here's the progression:

1.

Never done push ups? Start here:

From Collages

2.

OK, the wall is getting too easy. Take it down a level. Use a bench, couch, stairs, or mantle. Do push ups at an angle:

From Collages

3.

Next, on your knees:

From Collages

4.

And finally, the real deal:

From Collages

Cheater, Cheater:
DO NOT let me catch you doing these four common mistakes. If you are, that means you need to take it up a level. Don't go too advanced too soon.
Remember, FORM FIRST.
(Click on the photo for a larger version of it.)

From Collages

Workout Ideas:
Go for 10 push ups, then 15. Do two sets, then eventually three sets of push ups in your workout.
When those are getting easy, make your way down the progression to the next level.
And now, you go until you can go no more! 15! 20! 30!
Challenge yourself, your husband, your kids. Heck the next time you are out with the girls, hit the deck and challenge anyone to a push up contest! You will love the bragging rights!

I must add that push ups are not something you do every few weeks. Push ups are hard to do, and easy to lose. So do them at least once a week so you hang onto your hard earned mojo!

Click here for more Trainer Momma workout tutorials.

Pregnant Fit Momma Part 3: How hard?

First thing's first:
ONLY TWO MORE DAYS!
Click here
for the dealio on
first-ever-in-the-history-of-this-blog
GIVEAWAY!

And, let's get down to business:

You know working out during pregnancy is muy importante, but how hard should you push it? Like you are Lance Armstrong in the last leg of the Tour de France or like the little grandma at the grocery store putting along electric shopping cart (one of my secret dreams)?

There are many schools of thought on this, some research is more recent than others. It used to be that the doctor would throw out the oh-so-dangerous threshold of 140 beats per minute as the “do not pass or else zone”. Well, our mothers were barely unloading the dishwasher, their heart rate would reach 140, and they believed they had to lie on the couch for the rest of the day. Today, it is recommended by the American Congress of OBs and GYNS (ACOG) to use perceived exertion as a guide and stay in the mild to moderate zone (click here for the Trainer Momma Rate of Perceived Exertion chart).

You will find that as a pregnant woman your heart rate will race fairly quickly – much more so than in your pre-preggo state. That is fine -- just take the time to get it down again. Use the tried and true rule:

Be able to hold a conversation while you are exercising.

If you can’t discuss your last doctor’s appointment or talk about the woes of buying maternity clothes, then bring it down a notch. I remember being pregnant and trying to run stairs. Holy cow, just a few weeks prior I was flying up and down those puppies like Super Mom with a cape strapped on my back and firm determination in my eye. With the new pregnancy, I could barely make it a few laps without my hands on my knees and sucking air.

From Personal Training pics

Listen to your body. I think women become very good at this due to all the changes our bodies are constantly experiencing from a young age. Tune in, listen to the signals, and tone it down if necessary. Go slower when you are fatigued and do not exercise to exhaustion.

Yes, interval training is still very appropriate while pregnant, however the intervals need to be brought down a notch. You will naturally do this, especially as you progress through the ten months of being an oven.

Of course, there are always the caveats according to ACOG and according to just plain being a smart, logical person. Stop exercising and call your doctor if you get any of these symptoms:

• Excessive muscle soreness or pain
• Pain
• Problems breathing
• Feeling very tired for the whole workout
• Nausea
• Vomiting
• Faintness
• Dizziness
• Irregular heartbeat

In addition women with certain other medical or obstetric conditions, including chronic hypertension or active thyroid, cardiac, vascular or pulmonary disease, should be evaluated carefully in order to determine whether an exercise program is appropriate.

Adapted from Pregnancy Today.

See more Trainer Momma Pregnancy posts here and here.

And I'm off to get the crock pot up and running for dinner tonight. Have a great day with your families!

Fit Momma Speaks: Fitness Goals PART 5

Fit and brand-new Momma Melissa shared her fitness goals with us. This gal is determined, I'm telling you!

---in response to your inspirational TM blog, my fitness goals are 3-fold and all come with rewards:

1. lose all baby weight (50 lbs) by holidays--achieved early! woohoo!
- reward: 2 cute new shirts and ability to wear my skinny jeans!

2. lose additional weight and tone be to my ideal size & weight by June '10:
-reward: concert tickets and new skinny clothes, and a donation of my chubster clothes to the goodwill

3. do this by healthy lifestyle changes and exercises- not crazy diets or foolishness, so maintaining comes easily.
-reward: good habits and my ideal happy, healthy, hot mama body!

i'm loving my super cute reward t-shirt and get re-motivated every time i wear it. enjoying my exercise time and ready to take it to the next level.

From fit Momma inpsiration pics

BTW - Melissa drew this pic of her family with her iPhone and her index finger! I can't get enough of these...

I love the rewards, Melissa! Who wouldn't be motivated for a cute new t-shirt? Those skinny jeans help me pass on the Doritos every time. Thanks, Melissa...

Pssst.... The GIVEAWAY is still ON until midnight on Monday! Click here for all the details.