It has been a long haul this week, my husband was away since last Thursday and finally on the day he is to return, the girls woke up sick. A long week of work and parenting on my own, I was so looking forward to taking them to Riverdale Farms for the day and enjoying. I woke at 6:50am by the first culprit and by 7:45am I was staring at the clock, counting down the hours until my husband gets home (only 12 more to go at this point). He phoned from the airport in Germany to tell me he has left his immagration card at home so he may be delayed or I may have to bring it to him to get through customs. My reponse- don't get thrown in the clinck, be home by noon tommorrow, I am going to the spa for my mothers day present.
The spa was great I had a massage and facial, I lapped up every bit of pampering I could. I go to a spa about 1x/year and I can count on one hand how many times I have had a facial. I have to do this more often, figure out a way to get away and take care of myself.
I did one workout over the weekend as I still feel the effects of my chest infection, that the girls both have now. In our neigbouhood childrens allergies are getting it into their chest and it is turning into a respiratory flu.
My Busy Mom Workout for the burnt out mom. I performed a Tabata interval workout and used 2 exercises. The modified pullup and the full pushup. My next Tabata was weighted full squat with weighted reverse lunges. I performed some core work, ab wheel roll outs, plank reach, 3 position mountain climbers using the stability ball.
I still find the PUSH UP and the PULL UP the most effective exercises and I will never tire of them, probably because I feel I will never truley conquor them. They are an on going battle for me and for most women. I can take time off squats and return stronger, when I take time off push ups or pull ups my strength drops quickley, I try to perform a few each week even with under the weather.
Showing posts with label mom strength. Show all posts
Showing posts with label mom strength. Show all posts
Tuesday, May 19, 2009
Thursday, April 30, 2009
ROCK THE HOUSE
Today I rocked the house with my workout. I was actually at a gym and had someone cancel, so of course I took advantage on my FREE hour and rocked it out.
Busy Mom Fat Loss Workout- today I took my time with my warmup and made sure my thoracic spine was open before beginning and training squats and lifts. This is always where you start if you feel pain in your low back or restriction in you shoulders and neck, you can trouble shoot other issues from here.
Busy Mom Fitness- Rehab circuts with reverse lunge into adduction/flexion knee pulls, plank reach, ball elbow rollouts, rotational plank.
Metabolic Circut- burpie with shoulder press, jump squats, burpie with weighted jump squat and shoulder press, jump squats. Alternating 1 arm kettlebell swings, side and middle kettlebell swings alternating, Full Kettlebell rotations (Taking the V step further-stall at top and back push 180 degrees)brutal to say the least. Full weighted corkscrew (chop motion)
Strength Work- bentover dumbell rows, glut/hamstring drops into explosive pushups, standing lat pull, scapular protraction/retraction
It was great, everyone was staring. I was lifting more than the meathead men at the gym and working about 4x as fast. One of the trainers with their client called it "inspirational to say the least" I indicated if I have a free hour I'm going to take full advantage of it, I may not get the chance again for a few days.
I had a great pasta meal the night before with homemade veggie and meat sauce. This helped with my extra energy today. Hope this motivates you to ROCK THE HOUSE with some exercise.
The other night while driving home from the grocery store I relived my teenage years for 3 minutes. I had the windows down and cranked JOURNEY on the radio as I passed cyclists/walkers in the bike lane everyone stared again. Who is that crazy rocker with 2 car seats in the back. It felt good. I pulled into the driveway, turned down my music and resumed the role of MOM, as I unpacked the groceries. I thought of where I came from and what I have become, it's all good.
Busy Mom Fat Loss Workout- today I took my time with my warmup and made sure my thoracic spine was open before beginning and training squats and lifts. This is always where you start if you feel pain in your low back or restriction in you shoulders and neck, you can trouble shoot other issues from here.
Busy Mom Fitness- Rehab circuts with reverse lunge into adduction/flexion knee pulls, plank reach, ball elbow rollouts, rotational plank.
Metabolic Circut- burpie with shoulder press, jump squats, burpie with weighted jump squat and shoulder press, jump squats. Alternating 1 arm kettlebell swings, side and middle kettlebell swings alternating, Full Kettlebell rotations (Taking the V step further-stall at top and back push 180 degrees)brutal to say the least. Full weighted corkscrew (chop motion)
Strength Work- bentover dumbell rows, glut/hamstring drops into explosive pushups, standing lat pull, scapular protraction/retraction
It was great, everyone was staring. I was lifting more than the meathead men at the gym and working about 4x as fast. One of the trainers with their client called it "inspirational to say the least" I indicated if I have a free hour I'm going to take full advantage of it, I may not get the chance again for a few days.
I had a great pasta meal the night before with homemade veggie and meat sauce. This helped with my extra energy today. Hope this motivates you to ROCK THE HOUSE with some exercise.
The other night while driving home from the grocery store I relived my teenage years for 3 minutes. I had the windows down and cranked JOURNEY on the radio as I passed cyclists/walkers in the bike lane everyone stared again. Who is that crazy rocker with 2 car seats in the back. It felt good. I pulled into the driveway, turned down my music and resumed the role of MOM, as I unpacked the groceries. I thought of where I came from and what I have become, it's all good.
Monday, March 16, 2009
BUSY MOM FITNESS-Week 4 Max Strength
Busy Mom Fat Loss Workout Monday 15 minutes- Circut #1 chops, pullups, ball pushups repeat 3x
Circut #2-4 clean and press each side, ball roll outs, full squat/press repeat 2x
I used the 20 second work/ 10 second rest busy mom fat loss principles.
Workout Tuesday- Mommy Core Exercise work today. Exercises were done continuous with a few small breaks. Prone stability ball jack knife, stability ball hip pull ins, mountain climbers and x mountain climbers with elbows on stability ball,ball hamstring curls, ball lying adductor squeeze, ball hip bridge, cork screw wood chop heavy and very dynamic 2 sets, standing lat pulldown, cable chop with push thru, wall shoulder press (stick ups 2 sets), hanging shoulder retraction, low trap stabilization using ball. After this I finished with 2 sets of barbell clean and press for speed.
I have been feeling good this week and decided to take the girls to the beach on Friday. It was a beautiful sunny day and only minus -7 degrees Celsius. Yes we are Totally Nuts. My dog went swimming and so the toddler followed. She came up to me with her wet pants and asked me to roll them up I thought because they were wet, but she wanted to go further into the lake. I tried to explain it was still winter, she had a quick tongue and answered "there is no snow". She doesn't feel the cold- maybe we don't have to heat our house- oh ya the baby.
Yes this is my dog with the CONE on her head and the girls. We had to get a soft CONE so she doesn't knock over the baby.
BUSY MOM FITNESS STRENGTH EXPERIMENT- Day 4
So here we go again, I was having a great week until last night. The baby got up at 11pm, 1am and 3:30am last night. She still has no teeth so I thought teething was the cause for the 1am waking and I gave her a dose of medicine. At 3:30am she was starving. I felt tired today for some reason, more than usual even after a poor night sleep. I started training a new client today which is always a little uncomfortable at first- will they show up, will we get along, will she like the exercises, will she complain? You never know-went well.
MY WORKOUT I warmed up and attempted my max cleans, I stayed the same as last week and felt a bit weaker while I was performing them. Something didn't feel right today, maybe I was tight and I was definitely slow on my hip extension. Onto the Burpie pullups- I improved I performed 7 of them, although my last pullup was an extreme struggle. I don't care-I did it.
Off to sign my daughter up for the local soccer league tonight, we cannot wait until this starts. The first year she is eligible to play-she squeaked in by a month.
Follow along for some busy mom meals in the recipes group at BABY BUMP RECIPES
Circut #2-4 clean and press each side, ball roll outs, full squat/press repeat 2x
I used the 20 second work/ 10 second rest busy mom fat loss principles.
Workout Tuesday- Mommy Core Exercise work today. Exercises were done continuous with a few small breaks. Prone stability ball jack knife, stability ball hip pull ins, mountain climbers and x mountain climbers with elbows on stability ball,ball hamstring curls, ball lying adductor squeeze, ball hip bridge, cork screw wood chop heavy and very dynamic 2 sets, standing lat pulldown, cable chop with push thru, wall shoulder press (stick ups 2 sets), hanging shoulder retraction, low trap stabilization using ball. After this I finished with 2 sets of barbell clean and press for speed.
I have been feeling good this week and decided to take the girls to the beach on Friday. It was a beautiful sunny day and only minus -7 degrees Celsius. Yes we are Totally Nuts. My dog went swimming and so the toddler followed. She came up to me with her wet pants and asked me to roll them up I thought because they were wet, but she wanted to go further into the lake. I tried to explain it was still winter, she had a quick tongue and answered "there is no snow". She doesn't feel the cold- maybe we don't have to heat our house- oh ya the baby.
Yes this is my dog with the CONE on her head and the girls. We had to get a soft CONE so she doesn't knock over the baby.
BUSY MOM FITNESS STRENGTH EXPERIMENT- Day 4
So here we go again, I was having a great week until last night. The baby got up at 11pm, 1am and 3:30am last night. She still has no teeth so I thought teething was the cause for the 1am waking and I gave her a dose of medicine. At 3:30am she was starving. I felt tired today for some reason, more than usual even after a poor night sleep. I started training a new client today which is always a little uncomfortable at first- will they show up, will we get along, will she like the exercises, will she complain? You never know-went well.
MY WORKOUT I warmed up and attempted my max cleans, I stayed the same as last week and felt a bit weaker while I was performing them. Something didn't feel right today, maybe I was tight and I was definitely slow on my hip extension. Onto the Burpie pullups- I improved I performed 7 of them, although my last pullup was an extreme struggle. I don't care-I did it.
Off to sign my daughter up for the local soccer league tonight, we cannot wait until this starts. The first year she is eligible to play-she squeaked in by a month.
Follow along for some busy mom meals in the recipes group at BABY BUMP RECIPES
Wednesday, March 11, 2009
BUSY MOM FITNESS-Strength Experiment Day 3 and Berpie Pullup Video
Today I performed my workout and attempted my max lifts on the barbell Clean and total number of Berpie Pullups. This is the third week of my 6 week mini experiment. I have 2 control athletes that have been posting at http://babybumpfitness.ning.com and I am the test subject.
My conditions for the past few days have been brutal at best. This week my husband is away travelling so I have no relief after a day of training clients that begins at 5am. I did a small Tabata busy mom fat loss workout on Monday that took 15 minutes. On Tuesday I performed a day of just core training. My nutrition has been good this week so far and I feel well. My sleep has been BRUTAL. Monday night I was disturbed by the baby at 1:45am, I was up at 5am for work and went to bed at 9pm last night. I woke again last night to a screaming toddler at 10:45pm, she came into my bed for a cuddle and sleep as her nose was stuffy, she sleeps sideways. She woke periodically during the night and the baby woke me at 2:30am so I had to get up and comfort her as well. We were up at 7am this morning as I start work later.
FITNESS MOM Max Strength Experiment Week 3- my workout today after brutal sleeps. Dynamic warmup including thoracic mobilization moves, arm and leg swing, inchworm and lunges. I performed 2 sets of berpie pullups. I was able to improve and complete a 6 this week-I cut myself off after this as my right shoulder has been nagging me. I performed barbell Clean warmups and my weight increased by 5 lb for a 2 rep max. So there you go - good nutrition, bad sleep and med-high emotional stress still yielded a small improvement this week in my max strength experiment.
Here is a small video of a berpie pullup-I don't know what happened to my camera woman- too much wine maybe. I have been posting my workouts since I started this blog a few months post partum. You can track the progressions to get to an exercise like this. Any questions please ask- I would be glad to help. It doesn't matter where you start- it's where you end up that COUNTS. You will notice there are some root moves such as the front plank from the furious 5 in the berpie pullup exercise.
My conditions for the past few days have been brutal at best. This week my husband is away travelling so I have no relief after a day of training clients that begins at 5am. I did a small Tabata busy mom fat loss workout on Monday that took 15 minutes. On Tuesday I performed a day of just core training. My nutrition has been good this week so far and I feel well. My sleep has been BRUTAL. Monday night I was disturbed by the baby at 1:45am, I was up at 5am for work and went to bed at 9pm last night. I woke again last night to a screaming toddler at 10:45pm, she came into my bed for a cuddle and sleep as her nose was stuffy, she sleeps sideways. She woke periodically during the night and the baby woke me at 2:30am so I had to get up and comfort her as well. We were up at 7am this morning as I start work later.
FITNESS MOM Max Strength Experiment Week 3- my workout today after brutal sleeps. Dynamic warmup including thoracic mobilization moves, arm and leg swing, inchworm and lunges. I performed 2 sets of berpie pullups. I was able to improve and complete a 6 this week-I cut myself off after this as my right shoulder has been nagging me. I performed barbell Clean warmups and my weight increased by 5 lb for a 2 rep max. So there you go - good nutrition, bad sleep and med-high emotional stress still yielded a small improvement this week in my max strength experiment.
Here is a small video of a berpie pullup-I don't know what happened to my camera woman- too much wine maybe. I have been posting my workouts since I started this blog a few months post partum. You can track the progressions to get to an exercise like this. Any questions please ask- I would be glad to help. It doesn't matter where you start- it's where you end up that COUNTS. You will notice there are some root moves such as the front plank from the furious 5 in the berpie pullup exercise.
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