Wednesday, February 25, 2015

Workout 101: Perfect Circuits for New and Expecting Moms From Guest Blogger Katie Dunlop!

It is no secret that when I came across this gal on Instagram, I immediately fell in love with her smile and her passion for fitness (and her posts)!

Meet Katie Dunlop from Love Sweat & Fitness;  a certified trainer and fitness instructor who whipped her body into shape after going through the motions of college life and weight fluctuations.

She decided to make a big change by portioning her foods, cutting out the junk, and working out reguarly. The results certainly paid off! 

Katie is here on the blog today to talk prenatal and postpartum workouts-one of my favorite topics and I am so glad to have her. I hope you love her as much as I do!
Workout 101: 
Perfect Circuits for New and Expecting Moms

As an expecting or new mom there are a million things you make sure to get done each day… and honestly a workout needs to be one of them. It’s easy to find reasons why you don’t have the time, but it’s one of the most important things you can do for yourself and your new baby. Exercising not only increases endorphin levels, keeping an overworked and under-slept momma happy, it will also give you the energy you need to keep up with your growing baby.

If you are looking to tone up, lose excess baby weight and strengthen your body, than circuit training is your best friend. The beauty is that you get a mix of cardio, strength/resistance training and stretching all in one short workout. I love giving clients a full body workout to help decrease the odds of overworking any one-muscle group. It’s great because if things come up that cause you to miss a workout (I’m sure that never happens…), you will still feel good knowing you’ve hit all your major muscle groups on day one!

The fact that circuits are meant to be completed quickly means that they are perfect for all you moms out there who barely have time to sit down and eat, let alone spend hours at the gym.

As you get stronger, step it up by adding heavier weights or try moving faster to get more bang for your buck!

Fit Tip: Use playtime for workout time! Pick up your little bundle to use as your “weight” during appropriate exercises like squats and shoulder presses.

Here is what you will need:
·        Stop watch
·        3-5lb dumbbells (Increase weight as you increase strength)
·        Towel
·        Water

What to do:
·        Try to complete each set in 6 minutes or less
·        Complete circuit A followed by circuit B and repeat 2-3x
·        Each Circuit has 4 exercises so depending on how many rounds you do, you can complete your workout in 24-36minutes
·        Drink water as needed
·        Make sure you BREATHE!!
·        Listen to your body. If you need a break, take it. If you need to go no weight the first time or two, do it.
·        If you can add weight, do it!

The Workout:  5-10min warm-up: Walking, Jogging

Circuit A
·        Sumo Squat 10 (Option to add shoulder press with weights)
·        Standing Oblique Crunch (20 on each side)
·        Walking Lunges 20 (10 on each side. Option to hold weights)
·     Romanian Dead lifts 10 (With 5lb weights or heavier)

If able to, between each circuit add cardio! Choose one of the following options each time.
·        Jumping Jacks 25
·        High Knees 25
·        Sumo Squat Jumps 15

Circuit B
·        Push-Ups 10 (You can start on your knees as you build strength)
·        Bicycle Crunches 20 (Modification: Standing twist with weights)
·        Army Crawlers 10
·        Split Squats 20 (10 each side)

Some Basic Do’s and Don’t
 When Thinking About a Workout During Pregnancy

  •  Talk to your Dr. to be sure you are healthy enough to participate in physical activity.
  • Continue doing any exercises that were a part of your regular routine prior to pregnancy. (yoga, weight training, cycling, jogging).
  • Drink lots of water and stay cool. You both need it.
  • Contact your OB if you see or feel any unusual changes during physical activity

  • Decide to take up a new intense sport. If you haven’t been playing beach volleyball, now’s not the time to start. It’s best to just avoid high contact or new activities during this time.
  • Lie flat on your back after the first trimester
  • Overdo it. Listen to your body and know when it is time to lower your intensity level and slow down. This is the time in life that it is ok not to push yourself.

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