Workout While The Kids Sleep

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Workout While The Kids Sleep

I am lover of the gym I design my workouts to get maximum benefit whether I be in the gym or at home. If you follow us you will know we are  busy parents of two and you know just like anyone else that sometimes you just can’t make it to the gym so what do you do…. workout while the kids sleep

Lil Mr Workout turned 8 months just over a week ago and has learnt to walk, has cut his two front teeth, recovering from a bout of chicken pox and not quite mastered the fine arts of sleeping through the night. Through all this development he is doing makes for some what of an interesting task  when you are trying to head out for an evening workout, we try plan our workouts in after the kids have gone to bed and we normally tag team alternate days.  I am sure you can imagine all this new development for an 8 month baby means much needed cuddle time with Mummy which calls for me to be close but…. alas I don’t want to have to stop training so while the kids slept Mr Workout and I got our workout on.

Here is my back and active rest workout, great for killing two birds with one stone when you are short for time and want to get your weight training done and cardio in for that day great for fat loss and working on sculpting those muscles and great workout while the kids sleep.

Make sure you warm up nicely to get the body warm and get the blood pumping to the muscles add in some dynamic stretches and pay close attention to the muscles you will be working.  Always make sure you do the  resistance move before the plyometric/ cardio move this way you can ensure  you put maxim effort in your lift.  If you don’t have a bosu ball that’s fine you can do body weight ( sssshh a secret  mine isn’t a bosu ball its actually a cheaper version I found from Amazon UK works just as well ) I am also using a Lerbert Equalizer as  a safer option as  a pull up variation  due to me having hernia surgery a few months back. You can make a make shift one but please ensure its stable. Or use a a resistance band on a pull up bar to assist you, Rubber Banditz its a great company but  there are loads if you search on Amazon or you can ask your partner to help you. If you are really feeling beast-mode use the pull up bar all on its own. ( Mentally high fiving you right now)  For the resistance/weight training moves I am using my York Fitness dial select dumbbells, you can use resistance bands? kettle bells, heavy water bottles or anything that will provide you resistance and be a challenge for you.

Each move I  did 4 sets 15 reps with no breaks in between the paired exercises after each set rest for 30  to 60 seconds.

Note…As you  see in the video I shouted ‘ I can row this!!!’ I surprised myself with a weight I didn’t think I could do for 15 reps so don’t forget to challenge yourself ( whilst being safe of course)

Inverted row ( Great regression for pull ups)

  • With feet on the stability dome ( This provides some extra instability to increase the intensity)
  • Grab hold of the bars and pull yourself up
  • Neutral spine as as always

Note: You can  use a pull up bar and just do assisted squat

Stability dome squat

  • Dome side down careful get on, use something to help you balance if needed
  • Arms out in form for balance thumb sups if you like as I have done it will help you activate your back to help squat
  • Upper thighs parallel to the ground as you sit back into the squat
  • Knees behind  toes
  • Back straight with a slight curve in lower spine
  • Chest up and  neutral spine
  • As you drive back up push the weight though your heels

Note: You can do a standard body weight squat if you like

Do each exercise after each other  rest and repeat till your sets are done

Double dumbbell arm row

This is a slight variation on a double arm row with a longer reach

  • Neutral spine- head and spine in alignment.
  • Bending at the waist
  • Draw the weight towards  your torso bending at the elbow keeping the upper arm parallel to floor
  • Don’t forget to breath out as you bring the weight up

Lunge  jump squat

  • Jumping one foot forward and the other back with a  bend in the knee
  • The forward  foot having knees behind toes
  • Spring back up bringing the feet to middle
  • Jumping out in to a low squat knees

Do each exercise after each other  rest and repeat till your sets are done

Single arm row

  • Neutral spine- head and spine in alignment.
  • Bending at the waist
  • Draw the weight towards  your torso bending at the elbow keeping the upper arm parallel to floor
  • Don’t forget to breath out as you bring the weight up
  • I have rested my hand on the equalizer for added stability but you can use a  hair or a bench if you have it

1 Leg on bosu  ball squat jump with

  • 1 leg in the stability dome and one on the ground explode off the ground as  you would normally do a jump squat
  • The upper legs should be parallel to the ground to get maximum benefit.
  • Ensure you knees are behind the toes.
  • When returning to the ground make sure those knees have  a soft bend
  • Put those hand out in from of you stabilise yourself it will also help for momentum

Do one arm and one leg  rest and do the other side.

Deadlift

  • With a  slight bend in the the knees, hips back and back straight.
  • Keeping your back and arms completely straight at all times
  • Use your hips to lift the dumbbell as you breath out

Squat jump on stability dome

  • Stability dome  facing up
  • Feet either side of the the dome jump up on to the dome
  • Soft bend in the knees as land in the middle of the dome
  • Push of the centre of the dome returning feet either side of the dome

Do each exercise after each other  rest and repeat till your sets are done

A great workout for your back and some cardio which will have the legs burning the kids were asleep so it made it at an extra challenge to keep the  jumps light footed lol try it out and let me know what you think, workout while the kids sleep;)

FIT PREGNANCY

**Before exercising please check with your health professional that you have the green light to exercise during pregnancy and common sense is used whilst exercising at all times**

Prenatal Fitness

  • Want to have a fit pregnancy? Research suggest that healthy women with uncomplicated pregnancies do not need to limit exercise for fear of adverse effects. However exercise is not advisable for some during pregnancy so please talk to a health professional first.  Activities that’s are overly vigorous and have a high potential for falling or abdominal trauma should be avoided. Exercises that require a high degree of balance and agility should be avoided especially in late stages of pregnancy

    For all healthy pregnant women wanting to exercise a few guidelines. (Experienced and new people new to exercise

    • You can workout 3-5 per week (no more than this mummy you need your rest) As you progress to late pregnancy you may want to reduce 3-4 sessions per week
    • Intensity should be light to somewhat hard (don’t go crazy ladies)
    • If you didn’t exercise before pregnancy please keep all exercises light
    • Always included warm up and cool downs with stretches to limber up joints at beginning and end.

    A few question I’ve been asked…

    What am I allowed to do?

    OK yummy mummies to be here’s the 411. If the doctor has given you a clean bill of health and the OK to exercise its absolutely fine go right ahead. Most pregnant women usually can continue most activities during pregnancy by using common sense and making appropriate modifications based on how you feel, symptoms you display and joint laxity. This does not mean take up a new sport or exercise you have never done before. If you did the activity before its fine to continue although bear in mind you will need to make modifications as you progress. If you haven’t really worked out before but you’re healthy and a doctor has given you the all clear, then start off with a basic light program. If you are in the 1st trimester it’s fine to do exercises on your back and crunches if you so wish. So it’s largely based on how you feel and common sense e.g if you’re a runner maybe try running on a treadmill or if you are a cyclist use a stationary bike to minimise the risk of falling and outside conditions beyond your control. Or a lifter would use seated leg extensions to work the quads instead of squats if that’s uncomfortable.

    A Mr & Mrs Life Fit Pregnancy

    Can I lift weights whilst pregnant?’

    The answer is…YES, now if you’re new to resistance training now is not the time to start practicing your best clean and jerk and making PB’s on squats and leg presses though.

    Here are some basics for the yummy mummies to be that want to start adding a resistance workout to their routine.

    • Think about training all the major muscle groups. Legs chest back shoulders etc maybe pick about 8-10 exercises. You can do this as full body session or split into lower body upper body etcWith full body sessions train each muscle group 2-3 time a week with sufficient rest days in between each workout to allow for recovery
    • 1-3 sets of each exercise allow enough rest between each set to recovery
    • Rep range 12-15
    • Try and keep your workout under an hour including warm up and cool down. For experienced lifters you probably already aware you can pretty much carry on as normal making modifications as you progress, decreasing the weight etc. When doing resistance training…

    ALWAYS use correct form and lift weight in a slow controlled manner

    NEVER Hold your breath when performing any exercise

    DON’T perform exercises to complete exhausting

    What are about squats or lunges??

    As you progress in your pregnancy squats are fine to continue with but be careful of the load. Lunges/squats etc can become difficult due to a loss in centre of gravity and joint flexibility etc.

    Here are a few examples of when to STOP exercising if you are working out whilst pregnant.

    • Severe headaches
    • Floaters-lights or floaters in front of your eyes
    • Shortness of breath prior to exertion
    • Palpitations- extreme fatigue or chest pain
    • If you aren’t gaining weight in your pregnancy
    • Unusual abdominal pain
    • Increased blood pressure
    • Persistent contractions
    • Sudden swelling
    • Inflamed calves

    These are just some of the signs where you should stop exercising. If at any time you don’t feel well/right or you feel something is wrong during exercise stop and talk to a health professional.

    A Mr & Mrs life Fit pregnancy

    Things to remember during a fit pregnancy….

    ALWAYS workout in a well-ventilated room keep well hydrated to prevent overheating of you and baby. Pay attention to your heart rate with a monitor or using talk test. That being said if you’re worried and you’re a new mummy to be don’t feel pressured to workout just because other expectant mothers are and it’s in fashion. Do what’s right for you take a healthy approach to pregnancy in general.

    FYI… Please note if you follow us on our fitness journey and seen some of my pregnancy workouts. I am an experienced exerciser and I know what I am doing. Any exercises you see me do that looks out of the ordinary please to do not try yourself unless you are experienced or have guidance of a fitness professional with you. I to would love to try new activities myself whilst pregnant but as I have never done them before this is not the time to start.

    So ladies what are you waiting for? Get active today!

    Check out Weight training during pregnancy post


    Postnatal Fitness

    A few question I’ve been asked during my fit pregnancy…

    ‘How soon after delivery can I start exercising?’

    The general advice for women to exercise is 6 weeks after birth after your postnatal check-up and all is clear with the doctor.

    However if you have had a normal and uncomplicated birth you don’t have to wait that long to start some light exercise.

    Suitable exercises you can start with as soon as 24 hours after if you feel well and comfortable to do so is abdominal and pelvic floor exercises. So get to them Kegal exercises and belly breathing ladies.

    Now by ab exercises I don’t mean start doing a whole bunch of crunches this will only exacerbate the issue and will only make the diastasis worse which is common in pregnancy.

    If you want to do a little more than just core exercises you can begin with gentle walking and increase the intensity from there.

    Don’t worry if you’re not up to it your body has just undergone a big transformation in your body for 9 months and put in some hard work during the birth. You will need mental time to recover and for you and baba to get into a routine.

    Personally in my first pregnancy, I had no desire to make it a fit one and didn’t feel ready to exercise until 8 months after. Everyone is different so take it easy and take your time and ease yourself back in at your own pace.

    If you have had C-section providing you feel well you can also perform these light exercises but if you’re unsure please check with your health professional first.

    ****note****The more difficult exercises like planks and should be left until a few weeks later when you’re feeling stronger waiting at least 6 weeks is advisable as your tummy is still adjusting issues may arise where the placenta was.

    ***Disclaimer: I am qualified to teach Pre/Post Natal fitness, Readers discretion advised, please consult your physician before beginning any exercise or diet program.**

     

Why am I not achieving my fitness goals?

Why am I not achieving my goals? Why am I not seeing results?
Many people ask us this its simple folks!
Get Smart Eat Smart Train Smart  Be Consistent/commit
If you aren’t getting to where you want to be it could be one of  these factors or more are off kilter.

GET SMART That fad diet where you eat just cabbage or just drink shakes and no food or cutting carbs out of your life forever isn’t going to work long term. What happens when you finish the diet or you can’t afford to continue? Guess what, you stop progressing or even start to regress! A simple healthy balanced diet is what you need, one you can be consistent with and manage that’s why it’s called a lifestyle change.

Don’t blame your workout if your going home and under eating the body is designed to hold on to fat it’s main function is to want to survive and live and look after its internal organs. Losing weight and gaining muscle is low in the list of priorities for your body so  EAT SMART learn what your body needs. Same with over eating don’t think because you go beast-mode in the gym and eat whatever you want going way over your caloric intake and eating unhealthy foods that good results will still happen, it just isn’t going to.

Now if your diet is on lock, don’t think you can go gym one day a week and train max effort and all your results will come.TRAIN SMART you’ve got to put in real work. If your workout isn’t designed to get the results you want it’s not going to happen folks. Same goes for over training in the gym 7 days a week twice a day, this it isn’t going to cut it either if your not fuelling your body you will just end up tired, weak and in some cases sick because your body just can’t cope. A well balanced program with resistance training, cardio and flexibility training designed to help you reach goals is the way to go.

Now ‘sometimes’ some people can get food and training right but they still not getting there. BE CONSISTENT and COMMIT Choose a goal and set a plan to it and make it realistic and something that you can commit to stop starting and stopping with your healthy eating, stop changing your program stick with one to the end, consistency will get you results. Don’t go out and rush and buy a crazy insanity workout if you can’t even do a simply workout yet GET SMART  EAT SMART  TRAIN SMART be CONSISTENT/COMMIT.

We are all human and we fail. It’s how you deal with failure that counts. We personally often fall In this last category. But we are real with ourselves and so should you be. ‘Don’t be upset with the results you get with the work you didn’t do’

**** note If you feel you have all the areas covered and your still having issues perhaps speak to your health care provider or nutritionist you could have a deeper issue one example being metabolic damage

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