Exercise

Keeping Your New Years Resolutions!

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As we near the end of January many of you may find yourself starting to slip away from your new years resolutions already – yikes! So let’s take a new look at those resolutions – or as I like to call them “goals”. Creating resolutions may just seem like to big a task to actually accomplish. Instead, let’s make goals that you will actually be able to accomplish and feel amazing doing so!

 

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By all means shoot for the stars! Figure out your BIG goal – write it down – then let’s figure out what 2-5 things you need to actively do to reach your BIG goal. It’s about action! Find those action items – write them down.

 

For me this year I really want to do more yoga – not just learn it – but do yoga for me…I teach a lot (pilates and strength training mostly) and believe it or not sometimes I just want someone else to tell me what to do. Instead of me having to always think about what move or exercise comes next (because I do that ALL the time).

 

 

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In order for me to do more yoga I have to figure out where to fit it into my busy life of training, building a biz, oh and yes, I have 3 kids and an amazing hubby that fill up every ounce of time I’m home. So for me I have a couple options:

  1. Do yoga at home – which is great when I’m at home all day with the kiddos plus they get to see me be active and they love to join in too! Really a great option for you busy mamas that don’t have time to go to the gym. I do understand that sometimes after you’ve spent all day running around after them and/or working the thought of actually “working out” is exhausting…but even 10 minutes on a regular basis can make a BIG difference and you are setting a wonderful example for your little ones!
  2. Find a class to attend – many of my favorite yoga instructors teach at the same time I do, so typically I must go in an evening when hubby’s home to watch the kiddos. I love my evenings with my family so this one’s challenging, but I’ll go if that ends up being my only option for the week because my hubby and I make it a priority for us both to get our workouts in on an almost daily basis…Sometimes you just have to schedule your workouts in, even if they aren’t the most convenient.
  3. Squeeze in some yoga between clients at the gym – honestly this is my most “realistic” option since I’m already in the gym and in the “workout” mindset. But then there’s the reformer and weights…lots of choices J I know for many of you this isn’t an option because your not in a gym all day – but, you can use your breaks, baby’s naptime or lunch break during the day to squeeze in even a short workout.

 

Hmmm….just too much to do and so little time…but I really am trying to do more yoga this year and I wanted to share with you 8 of my favorite yoga poses in my new Target® C9 workout gear!

 

Which, I can happily say fits me really well and I’m comfortable wearing the Target® C9 workout wear all day. That’s saying a lot since I live in workout clothes. There was no pulling or tugging on any of the three pieces (especially the pants, I was super happy with the fit!) – plus what’s not to love because it’s affordable! I bought all three pieces for $65 at my local Target®! $65 for three articles of clothing – seriously, for real? That’s less than I’ve paid in the past for a typical pair of pants that’s in my closet right now. Super impressed!

 

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Premium Capri Legging ($34.99) @ Target®

Ribbed Tank ($7.78) @ Target®

Medium Support Compression Sports Bra ($16.99) @ Target®

 

I also found a couple maternity tops online for you pregnant mamas:  Maternity Tank ($22.99) &  Maternity Halter Fit & Flare Tank ($24.99)

 

Always listen to your body and be sure your physician has approved you for exercise. I added “Pregnant?” with an answer for each exercise and “Modify” with modifications for each exercise. If an exercise doesn’t feel good for your body – don’t do it. Find the modification or focus on the exercises you can do and as you become stronger you’ll be able to do more (a couple exercises are more challenging and NOT for pregnancy). I love yoga but during pregnancy I recommend focusing on strength and stability and be cautious to avoid over-stretching. Stretches should feel good and never painful. 

 

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Down Dog

Pregnant? Love for pregnancy, be sure they feel good for you as your pregnancy progresses. Replace with Cat Cows once they no longer feel good for you.

Modify – bend your knees to allow your lower back to flatten.

 

 

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Down Dog Twist

Pregnant? Can do early on but recommend avoiding later on in pregnancy.

 

 

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Single Leg Bridge

Pregnant? A great exercise during pregnancy as long as you feel good on your back.

Modify – keep both feet on the ground.

 

 

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Tree

Pregnant? A great exercise during pregnancy.

Modify – use a chair or something stable to hang onto to help you balance.

 

 

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Warrior 2

Pregnant? Love warrior 2 for pregnancy, a great exercise to help open up your hips.

Modify – avoid going so low.

 

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Triangle

Pregnant? Can do if it feels good for you but I recommend modifying. Replace with warrior 2 once this no longer feels good.

Modify – Use a block for your back hand.

 

 

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Shoulder Stand

Pregnant? I recommend avoiding unless you are completely comfortable doing this before pregnancy and it feels good for you now.

 

 

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Bow

Pregnant? AVOID – you cannot do this during pregnancy. But it’s great after to help open up your tight chest and strengthen your back.

 

The reality of it is that I’m aiming for 1 yoga session every week – now that might not sound like a lot but since I already do pilates and lift weights regularly and run occasionally, adding yoga is actually a challenge for me. But a good challenge for me because I always feel amazing after – all the more reason for me to do it. And you too! When we strive for something that is challenging it will make us stronger (both physically and mentally).

 

So what’s your new years BIG goal and how are you going to achieve it?

 

 

This post was sponsored by Target® through their partnership with POPSUGAR Select. While I was compensated to write a post about Target® C9, all opinions are my own.

 

Exercise

Worth the Weight: How Prenatal Exercise Can Help You Achieve Your Postpartum Weight Goals

If you’re one of many Knocked-Up mommas waiting for baby, and wondering how your body will react to pregnancy and delivery, you’re in luck!

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A study out of The American College of Sports Medicine shows an exciting new positive correlation between prenatal exercise and postpartum weight. Researchers found that women who practice moderate exercise and healthful eating habits are 75% more likely to reach their pre-pregnancy weight at 2 months postpartum! What’s even more amazing is that exercise and healthy eating during pregnancy yielded similar results in all moms-to-be –whether they practiced healthy habits before pregnancy, or only began exercising during early pregnancy. The study also confirmed that a healthy diet and exercise program does not contribute to low birth weight in babies, instead, it contributes to babies being born within a normal, healthy weight range!

This is an exciting breakthrough, since so many women (up to 70% in North America) struggle with postpartum weight loss. By proactively targeting strength and stamina activities during pregnancy, prenatal exercise gives women an opportunity to jump-start their postpartum fitness and reach their after-baby weight goals faster. Several studies show that hanging on to excess weight after baby can contribute to health complications and emotional stress (including postpartum depression), both of which can be significantly reduced by prenatal exercise. These amazing benefits can be reached in just a few workouts a week, and by implementing healthy eating habits.

If your doctor approves you for exercise during pregnancy try starting with some of the Knocked-Up Fitness simple, effective exercises, including Exercising During Pregnancy Can Help Prepare You for Life as a Mom! and remember to listen to your body

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Check Out These Tips From Knocked-Up Fitness:

 

 

Source:

American College of Sports Medicine

Exercise

3 Reasons You Should Be Swimming!

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Swimming during pregnancy can be fantastic for your body and help you feel
great. If you’re cleared for exercise, here are three reasons why you’ll love
getting to the beach or the pool during your pregnancy.

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1) Swimming can help reduce aches and pains. Since swimming is a low
impact activity, it can really help alleviate strain on joints and muscles. You’ll
also be buoyant in the water, so you can take a break from any extra
pregnancy weight or swelling and feel weightless.
2) It’s an amazing exercise! As a cardio activity, you can get your heart rate
up while swimming laps, treading water, or even doing gentle on-the-spot
jogging in the shallow end– and since water provides some resistance, you’ll
be working you’re muscles too! Its also a safe exercise to perform during
most stages of pregnancy since you’re in the water and won’t risk tripping or
falling.
3) You can make it family time– or ‘me’ time. Enjoy some time in the water
with your other little ones, your partner, or some time just to yourself. When
baby is here you’ll probably be busy– so you’ll be happy you spent some
quality time relaxing and enjoying the water!
Please keep in mind you should always listen to your body and are never
uncomfortable or struggling through an exercise. Always follow swimming
regulations and check for a lifeguard, especially if you are new to swimming.

It’s also easy to forget to stay hydrated when you’re in the water, so make
sure you’re drinking an appropriate amount of fluid for the time you spend
exercising!

“Swimming helped my nausea to go away with my 2nd pregnancy and have
been told by other pregnant mamas it helped them as well, so it’s worth a try
to get in the pool. You never know, you may just absolutely love it! I know I
couldn’t wait to get in the pool since that’s the only time that I actually didn’t
feel sick for a couple months during my 2nd pregnancy.” ~Erica

 

~ Julianna

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Exercise

Knocked-Up Fitness in Pregnancy Magazine!

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Check out Pregnancy Magazine’s latest issue to find featured my Knocked-Up Fitness Prenatal DVD and Digital Programs! Plus lots of other great pregnancy and baby products too.

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Pregnancy Magazine’s Mom and Baby Guide includes the Knocked-Up Fitness Prenatal DVDs and Digital Programs  featured as a “What we’re loving right now” product! (located on the last pages of the magazine) My DVDs and Digital Programs offer a variety of workouts, so you can customize and change your workout every day!

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Don’t miss anything! Sign up for the Knock Out Mama’s Newsletter, with exclusives, promo’s, free printables, and more!

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See Pregnancy Magazine Here

 

Exercise

Stay Fit & Healthy During Pregnancy with Knocked-Up Fitness {Video}

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The path to regaining your pre-baby body begins during pregnancy.

Knocked-Up Fitness(R) is designed to be an effective &  fun way for expecting moms to stay active and in shape through all stages of pregnancy. The program includes a variety of exercises that specifically target and strengthen deep core muscles safely. Strengthening deep core muscles helps prepare your body for labor, delivery and recovery.

prenatal_program_templateDVD 1: Pilates-Infused Fitness

Discover the challenge and many benefits of this unique Prenatal Pilates-Infused Fitness program that fuses Pilates, cardio, and conditioning exercises for safe, effective and customized fitness. Mix and match the 5 different workouts to form your favorite routines!

DVD 2: Prenatal Core Pilates Workouts
True core building moves focus on the deep muscle of the abdominals. Discover how to safely strengthen your core and protect your baby with these unique Prenatal Core Pilates workouts — a mix of Core Cardio, Pilates, Yoga, and other fitness exercises.

Equipment needed for these workouts includes: an exercise ball, a light resistance band (included), a light pair of 2-3 lb. dumbbells (optional, but recommended), and a pillow (optional).

Available in a 2 DVD set (which includes a FREE exercise band) & now via Digital Streaming!

 

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Exercise

7 Tips for Effective After-Baby Exercise

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Giving your body time to heal after pregnancy and delivery is a key part of achieving your postpartum fitness goals.  By starting out slowly and listening to your body, you can effectively progress into an exercise routine that gets you the results you want– starting right after delivery!

 

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1. Start your kegels ASAP– no really, I mean as soon as baby is out!  Working on your pelvic floor muscles is pretty easy, and its imperative to your total-body fitness!

2. Begin light walking if the doctor gives permission.

3. Wait for your postpartum visit (usually 6 weeks) before starting any challenging routine. Your body needs time to heal safely!

4. Avoid crunches until at least 8 to 10 weeks (longer if you had a C-section) & be sure to check for abdominal separation (Diastasis Recti) before progressing to more challenging ad exercises.

 

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5. Avoid over stretching! Just like during pregnancy, in the weeks following delivery the relaxin hormone may stay present for around 8 weeks postpartum, this makes you more susceptible to injury and can actually further postpone your ability to intensify your exercise routine!

6. Avoid inner thigh stretches if you had a vaginal delivery until you feel everything has healed properly ‘down there’. Choosing to wait until your postpartum exam if you experienced a severe tear or had an episiotomy might be ideal, to be sure scar tissue has minimized.

7. Work your way backwards. Start back into strength and cardio training with the level of intensity you were comfortable with towards the end of your pregnancy. After each workout you can guage how much more (or less) your body is ready for at this time. Slowly increase the intensity and duration by listening to your body.

General Postpartum Guidelines:
* Aim to workout 30 minutes most days of the week
* A short workout , even just 10 minutes is better then no workout
* Strength train 2 to 4 times per week. Yes–that includes pilates, yoga and weight training!

Here are 2 workouts to get you started!
Pregnancy & Newborn 6 week fitness series: week 1 & week 2

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Lose the Baby Weight with Erica Ziel

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Whether you’ve just had a baby or it’s been many years, these workouts (10 of them!) are designed to get you feeling great and looking amazing!  From Knocked-Up to Knock Out workouts focus on toning, sculpting, and conditioning your entire body, with an emphasis on strengthening your pelvic floor and deep core muscles.

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With over 2 hours of workouts, you can mix and match your favorites and go from Knocked Up to Knock Out!

Including beginner and intermediate workouts with core exercises that focus on kegels, not crunches. Tone your whole body with workouts that include arm sculpting, functional squats and full-body, Pilates-infused exercises.

Once you are ready, you will be motivated to move onto the intermediate and advanced workouts. Challenge your core while rebuilding your abdominal strength with workouts that include: butt and leg sculpting, plyo exercises, cardio intervals, and advanced full-body, Pilates-infused exercises.

A Bonus Workout Booklet (downloadable printout with digital purchase) includes 18 ways you can mix and match the workouts to form your own custom beginner, intermediate, or advanced workouts plus Erica’s best tips on going from Knocked-up to Knock Out!”

Available in a 2 DVD set & Digital Streaming!

As always, be sure to consult with your doctor before beginning any exercise program and be sure to sign up for the

Knocked-Up Fitness Newsletter to stay updated!

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5 Signs You’re Ready To Exercise After Baby!

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A lot of moms ask, “How soon after giving birth can I start exercising?”

KUF5signsIf you’re planning on getting back to an exercise routine after baby, there are a few signs you should look out for to be sure your body is ready to begin! Here 5 signs you’re ready for postnatal exercise:

1. Your doctor gives you the go ahead. This one is extremely important because your doctor can monitor your healing, and other medical factors like blood pressure and improvement of any complications you may have experienced. Overdoing it too soon after delivery can lead to medical complications, so be sure to check with your doctor before you begin a routine.

2. You’re healing comfortably. This will be different for every person and every delivery– especially if you had a c-section. While it may take 8 weeks or more to feel you have healed from delivery, with your doctors approval you can begin a light exercise routine once postpartum bleeding lightens. Be sure to monitor this during exercise and to stop immediately and consult your doctor if you notice a change.

3. Your energy is back. After delivery and getting comfortable in your schedule with your baby, many new moms are quite tired– especially if baby hasn’t mastered a sleep schedule. When your physical fatigue from labor subsides and you start to get some sleep, your body will feel more energized and ready for exercise!

4. Your body is responding well to daily activity. If you’ve successfully ventured out for an afternoon of shopping or a stroller walk, this is a sign your body is ready to take on some activity. Always listen to your body and increase your activity level slowly. Remember: if you’re feeling sluggish at the end of the day, beginning a light exercise routine can actually help boost your daily energy level!

5. You can easily complete your prenatal exercises. If you were actively involved in an exercise routine before baby, you can begin postnatal exercise with the activities that you found comfortable towards the end of your pregnancy. As you heal and the Relaxin hormone that loosens your joints during pregnancy dissipates, you’ll find your prenatal exercises less challenging. By listening to your body and slowly increasing the time and intensity of your workouts, you can successfully and safely move into a postnatal exercise routine to work out your post-baby body!

 

If you’re ready to begin a postpartum routine, start by reading the Knocked-Up Fitness guide to Listening to Your Body, then you can begin with some of the postnatal exercises and tips!

 

Be sure to sign up for the exclusive Knocked-Up Fitness Newsletter!

Julianna

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