Sleep Deprivation and Max Strength- my experiment day 2

Another tid bit of information regarding sleep. Over the past 3 nights my baby has been sick so I was averaging about 3 hours sleep per night and completing a course through the day (so not napping). WOW, has this ever affected my maximum strength. I did have a good night sleep last night but, I was only able to complete 4 berpie pullups in total today (last week 5 then 4- 2 sets) and dropped 20 pounds on my near max cleans (3 reps)(barbell pulling motion). I know factors like nutrition come into play as well, but I feel my accumulation of sleep deprivation was the kicker. I am putting myself through a little challenge where I am trying to improve on these 2 exercises every Tuesday. I will let you know my conditions (sleep and diet) and my improvements. So the question is, can a new mom dramatically improve her strength results? With constant set backs like the flu, lack of sleep and emotional stress, what is realistic? You can loose fat with the quick Tababta style fat loss workouts and being organized with your diet, I am living proof of that. Now the question is how and when will I regain my pre-pregnancy strength- if ever. My busy mom fitness strength workout today- dynamic warmup, standing lat pulldowns, lunge press, shoulder rotations, elevated prone plank with knee ins, 4 Berpie pullups 1 set, 2 sets of narrow grip pullups each 4 reps, circuit of front squat-pushpress-bulgarian split squat 2 sets. Now it is time to try cleans, warmup goes well so I add 20lb and able to complete, I add 10 more pounds to complete 5x but not maxed out so I add another 20lb to try for my 3 rep max- NO DICE. I could not complete this complex lift today. I altered my lift to a high pull 5x, then backed off on the weight to complete 5 more lifts. I proceeded with post rehab hamstring and glut medius exercises. I will be reporting on this every Tuesday for the next month and let you know how far I have come and under what conditions, I will perform these 2 exercises at the same point in my workout each week. I know strength training may not be your goal, but there are some great benefits to it. It is a great way to shake up your program, decrease boardum and allow you to set mom fitness goals for yourself. In the long run you will be able to lift more while you are circuiting, therefore cutting more fat. All training I talk about is strengthening, but I am specifically referring to trying near max lifts. I do feel I am ready for this as my baby is almost 1 year old.

MOM FITNESS Dancing Queen

Every night after dinner my 3 year old asks to be excused from the table and goes to turn on the TV. We have ended this, "NO TV, you can listen to music or play with your toys". My daughter out of her own volition has decided to DANCE, as we have music on anyway during dinner. She is discovering how to move her body, feel the music, amusing herself and is being physically active. She needs this for her own physical development. Childhood obesity is on the rise and most children are not getting any sort of physical activity. Studies have shown children that have a physical outlet are able to concentrate and learn better in a structured environment. So I ask you, why are many schools cutting physical education programs, so the children can be more distracted and learn less? All I know is I cannot rely on others and I have taken it upon myself to make physical activity a part of my daughters life everyday. Check out the video clip of her dancing.

Yesterday I had a great barbell workout and it was the first weight lifting I had done since getting over the flu. I took 1-2 minutes of recovery between exercises. My busy mom fitness Workout- dynamic warmup, barbell full front squats 2 sets, barbell push presses, good mornings, deadlifts 2 sets, Romanian deadlifts 3 sets max weight, lateral band walks, band assisted pullups 2 sets, stretching. I had a client cancel at the gym and had time to do a slower workout and spent more time on my static stretching routine.

BUSY MOM FITNESS- Probiotics and Watch that Toddler

I am finally over my flu after a relapse on Friday. The entire house was healthy for about 3 hours and then my husband and Kasia got a cold, now the baby has a cold and I have been up the past two nights with her. The cycle continues. At times like this when exercise is not an option, nutrition is extra important. We are making sure our daughters are getting all or their fruits and vegetables, eating protein and taking their "drinking yogurt", or probiotic culture. The flu can change the balance of bacteria in your digestive tract, so part or recovery is taking your probiotics. I have been following this rule with my girls and forgot to follow this for myself, until my naturopath reminded to take my probiotics. Worked like a charm.

So I have been wondering why we are passing all of our germs around, we are diligent with hand washing, using tissues, washing toys and keeping the girls separated. Well now I know why, I caught my 3 year old licking the couch, wiping her nose on the dining table and spitting on her toothbrush and "washing" the bathroom counter and sink. Yah, we talk about germs all the time, and she seems to know this is wrong and germ spreading behaviour, but she is 3 and she is going to push the envelope. We have all been run down and she has not been getting much attention, so she thinks, so I guess in her mind she would rather be yelled at than ignored.

My workout- knee to chest, dead bug, glut bridges, cook hip lifts, front plank, ball hamstring curls, heel lifts off stability ball, adductor bridges ball squeeze, full body weight squat, modified pullups, pushups, reverse flies. This is a great workout to help re balance your body after feeling under the weather. It is difficult but not too strenuous to cause a relapse. Lifting weights causes micro tears in your muscle and lowers your immunity.

House Full of Sick- DON"T SABOTAGE YOU EFFORTS

As a mom you are constantly surrounded by germs and sickness. The kids bring everything home for daycare and school, you pick things up at work and the public transit. During the dead of winter it is inevitable, you will probably catch a little virus. This is no excuse to fall off of your mom fitness and nutrition program though. Don't sabotage your results, this is a time to embrace your nutrition to help fight the virus. Make sure you are eating lots of veggies and food rich in vitamin C. Now as for your workout, I am not saying go and pump out 50 push ups. This is time for modification and gentle circulation, not the time for fat loss or muscle building. If you remain slightly active your exercise will be much easier after your virus has cleared. You have stayed on your schedule.

Let's reflect on what happens to your body when you feel sick- You cough or sneeze pulling your head and chest forward and collapsing at your abdomen. Therefore you can perform chin retraction, pec stretching and overhead reaching to counteract the tightness resulting from a cough or sneeze. You will automatically curl into a ball (fetal position) when sick, so it is important to keep you hip flexors stretched out as well and try to be aware of hunching your shoulders. Just be aware of your body and I guarantee when the time comes to perform intense exercise again you will be a step ahead.

My Workout-Today I have a virus so after work I did some foam rolling and stretching, and performed a front plank so I don't get too lazy in the belly and glut bridges. This was gentle and I feel a little less run down.

FREE BEGINNER FAT LOSS WORKOUT

I tried to take my eldest daughter downhill skiing on the weekend, well it was minus 25 degrees with the windchill. We tried our best to get out, but after 2 runs she was shivering and I was not going to fight it. I had to get out, the weather is killing us and we all have cabin fever. At least we tried and got to spend time together with one of her friends that joined us.

I had a great fat loss workout today and incorporated some much needed psoas (hip flexor) strengthening. My warm up; shoulder wall press, arm and leg swings, modified inchworm, psoas stretching, glut bridges, front plank up to 2 minutes, side plank leg lift, rotational plank. My fat loss workout 20 second work intervals 10 second rest intervals- my 8 exercises- front chop with kettle bell, squat high pull each side, kettle bell cleans each side, squat alternating press, cross body swing from lunge position both sides. I performed a few more post rehab exercises and an abdominal workout- stability ball toe taps, stability ball pull ins, 1 leg extended sit ups, single leg raise and lower.

Today I have prepared a free starter fat loss workout for new mothers. It will be included as a bonus when you sign up for my newsletter above. If you already receive the newsletter and wish to receive this FREE FAT LOSS Workout please contact me through the comments section and I will get it too you.

Matriarc

OK so no one picked up on it. Sled drags. Mamma's if you want to lose fat, plop your baby into a snow sled and perform 50 metre runs with baby behind you, work up to 10 of these and I guarantee you will notice something great happening to you.

My workout- dynamics, 4 sets of pull ups- 2 with super band assistance and 2 without, 2sets of Y squats using a 20lb bar and 2 sets of explosive cable squat/high pull each arm.

My Nana passed away last night and it has been a long day of work and kids. She was 97 and a true inspiration for me. She was a great athlete playing golf well into her 90's and even got a hole in 1. She kept her competitive edge beating the pants off her friends in cards, and made a full recovery from breaking her pelvis at the age of 95. She weighed about 100 pounds in her prime, but man was she a strong woman. I will miss you Nana, love Jacqueline.

MOM FAT LOSS TRAINING-quiz

So if you read last days post you are probably wondering what can I use at home for a busy mom fat loss workout if I am not going to use a big bulky machine. It's simple- I'll give you 3 guesses- write in and let me know. I'll give you a hint, if your a mom you all have one.

Come on busy moms, post your answers. Be creative for the season- oh the season of fat loss.

PLAN TO SUCCEED -Kick Ass Workout

Enjoying Santa


Hello to all busy moms. I am sure fitness and nutrition is on everyone's mind since the holidays. Here are some easy tips for program compliance.

1. PLAN AHEAD- meals- make a meal schedule and a grocery list to support it, then have the food in your house. Obvious solutions for busy mothers - easy 10 minute meals, use a slow cooker, make roast dinners because they are low maintenance.

2. PLAN AHEAD-workouts-decide how many workouts you are going to perform for the week. Try to schedule them onto certain days and then if you can pin point a time of day to get them done as well. I know life with a baby and/or toddler is not this cut and dry, but even if you complete 75% of what you set out to do for the week you will have some success. Obvious solutions for busy fit mothers are schedule 4 workouts for 20 minutes during baby/toddler nap time.

3. PLAN AHEAD-make a schedule for the rest of the household duties. As the busy Mother of the house it is your duty to organize the entire family. Delegate chores to toddlers and husbands when you can and work within your means to avoid becoming overwhelmed. This is more important than it sounds, if you are overwhelmed you will never be successful at a fitness program.

My Workout yesterday- This was a kick ass fat burning momma- All barbell 10 reps of everything except abs 20 reps and continuous.
Barbell good mornings, pushpress, deadlifts, full squat and press, modified pullups using barbell, (lye on floor)20 reverse ad curls with barbell in press up position, 10x reverse ab curl with alternating barbell chest press, 10x each leg 1 leg reverse ab curl with alternating barbell chest press, 5x each direction side reverse ab curls with barbell extended, good mornings, barbell cleans, barbell pushups, barbell abdominal roll outs 10x, barbell push press, barbell lunge 10x/leg, hang from barbell and pull knees to chest, barbell snatch lunge 5x/leg. EXHAUSTED. I challenge you then to try this and post it http://babybumpfitness.ning.com or write in to the blog.
2 sets of side grip full pullups with superband help 10x
I am going to do a stretch routine today as I have been up. since 2am with a sick baby.

SKIING With a Toddler

Today I took Kasia downhill skiing for the first time in her life. My legs were burning, just another reminder to change your program often and the best fitness program out there is the one your not on-due to adaptation. I was drenched with sweat just from pole pulling her to the rope tow. She has to go up and down the hill between my legs the whole time so I was basically in a low squat for about 4 hours- cannot wait for tomorrow. She was the smallest kid at the hill and got many comments. She has NO FEAR and was always wanting to go faster-glad I got her a helmet. I want to her to have a healthy and active life- this is all you can do for a child. Putting your child on a fitness regime/exercise bike or treadmill is insane, just get them moving. Now youth fitness experts are gearing away from specialized sport training at an early age and are using a much more multi disciplinary approach, getting young bodies moving in all directions. I have some knowledge in this area as I have read the International Youth Conditioning Association textbook and have yet to take the exam.