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Getting Your Abs Back, part 2

Here’s part 2, to getting your abs back after baby, no matter how long it’s been. I’ve worked with many moms to know that even 20+ years later their deeper abs may still be weak.  Or really, they just never had someone to teach them how to reconnect these deep core muscles. For many moms this leads to that annoying low back pain, which I do believe for most can be prevented and can go away with proper exercises to strengthen your deeper abs.

First, be sure you’ve done part 1 of this series, click here. This will start you with basic but effective exercises. I know they may seem easy but do you really feel your deep abs working or is it your hips/low back/upper abs? Do them slowly.

Here’s part 2, your next exercises to continue strengthening your deeper abs.

Theses exercises along with part 1, are good exercises even if you do have some abdominal separation (aka Diastasis Recti). For more info on Diastasis Recti click here.

 Get those deep abs back, starting now!

~Erica

P.S. remember to avoid crunches until you can reconnect with your deep core, or at least start to reconnect. Here’s that post to read more about why to avoid crunches right after baby. 

 

 

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Heart Rate vs. The Talk Test

KUF-talk-test

KUF-talk-test

Q: What should my heart rate be when working out during pregnancy?

 

A: Out with the old & in with the new!  The problem with the old standard of staying under a heat rate of 140 beats per minute is that for some a heart rate of 140 beats per/min may be too intense, yet  not challenging enough for others. Especially if you were very active before pregnancy most can work out at a good intensity during*.

 

The NEW: Use The Talk Test. During pregnancy when you are working out you should still be able to carry on a light conversation, meaning at least a couple word sentences. If you are very breathy & can hardly speak, you are working out too hard.

Always listen to you body!

 

*If your doctor has given you the OK to workout with no limitations then get your booty-moving momma!

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Prenatal DVD Workout Chart

ChartForPost&Pin

chart

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1st Place – Parenting Awards 2012

She Knows 1stplace

A BIG thank you to everyone who voted for my Knocked-Up Fitness DVD’s! Not only did they place 1st but they are also Editor’s Choice

Thank You!
-E

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OC Baby Planner Event Tomorrow


Baby Planner Hi-Res 9781439197127


Tomorrow, Sunday May 22nd,  come join me at the OC Baby Planner Event at Granola Babies in Costa Mesa, CA from 11am-1pm.

Josie Brown will be reading from her novel “The Baby Planner”. There will be lots of great companies (& giveaways) there for all you momma’s-to-be!

I’m giving away 2 private prenatal or postnatal pilates or personal training sessions, so stop by the check it all out.

 

Hope to see  you there :-)

~E


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Bikini Ready Yet?

Check out my article “The Bikini Bod Workout”

Tight Bod with a Pod Fitness Tips and Healthy Bits for Moms by Moms!

What are your favorite exercises to get “Bikini Ready”

~E

 

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Donation Raffle for Pediatric Cancer Research Foundation

Knocked-Up Fitness Logo

Raffle Time…

I’m excited to announce some great companies who graciously donated their wonderful products & services to help raise proceeds to benefit the Pediatric Cancer Research Foundation (PCRF). 100% of all donations goes to the PCRF! Starting today you can donate to the PCRF on my fundraising page. Raffle tickets are $2 each. Be sure you come back & leave a comment about what raffles you’d like your donation to go to.  The raffle will begin today & go until after my bootcamp fundraiser, around 9:30am on Saturday March 26th. You do not need to be present to win, but I do hope to see you if you live locally. There are many great products/services available for those of you who do not live close but would like to donate :-)

Fitlosophy has donated a Fitbook Junior & a Fitbook Pink ($4 from every sale of Fitbook Pink goes to benefit breast cancer  research & awareness). Great for mom & child to get in shape together! (value $50)

 

Home

Ritual Cleanse has donated a 3-Day Cleanse & will also be at my Bootcamp Fundraiser giving out samples of their amazing juices! (value $285+)

(Core Athletica Inc.) I’m donating 2 private training sessions, also available via phone & email. So if you don’t live close you can still win a couple great training sessions (value is $160)

I have also donated 5 small group pilates sessions, located in Newport Beach (value is $175).

They are separate donations so you can donate to both if you like.

 

Grin and Bare It DesignsGrin & Bare It Designs has donated 4 HUGGS! I’d love to see these donated to CHOC, or at least see them go to children who could use that extra HUGG :-)

 

iA

Personal Trainer, Jeff Norcross, owner of Norcross Fit located in Newport Beach, has donated 2 private training sessions (value $150)

 

 

Seasons 52 RestaurantSeasons 52, located at South Coast Plaza, has donated a $52 gift card

 

 

Body Design, located in Newport Beach, has donated an hour facial & an hour massage (value $160)

 

Words to Sweat by has donated a $50 gift card to shop on their site.

 

 

Ted Shred’s has donated (1) Ted Shred’s Original 32oz Surf Wax Candles in pink, (1) Ted Shred’s Travel Tin, & (1) Ted Shred’s Pillar Candles in blue (value $50). All of Ted Shred’s high quality candles feature the world famous original coconut “surf wax” scent.

 

 

Touch Massage, located in Costa Mesa, has donated an hour massage (value $80)

Mizuno has donated a gift certificate for a pair of shoes (value $85-$115)

 


Fit 2 B mom has donated a $50 gift card.

 

Larabar has donated a basket full of Larabars & will also be handing out mini ones at my bootcamp fundraiser.

 

Love Reusable Bags has donated a stash-it bag (value $10)

 

Tera Rae Stephens, a fabulous stylist located in the OC,  has donated a cut & highlight (value $180)

 

Free Metabolic Testing + 2 nutrition appointments

 

 

EZ up donated an EZ-up tent.

 

 

Jessica has donated 2 hours of design consultation. (Retail of $300)

 

 

 

La boxing donated 6 month membership, boxing gloves, wraps

 

 

A Big THANK YOU to the other wonderful Sponsors helping promote my Bootcamp Fundraiser & Raffle  event!

 

Shay Sorrells

Thanks to everyone who has donated & is helping spread the word! I am very excited to see what amazing support we can show PCRF!

~E

P.S. The Bootcamp Fundraiser is for all levels! If you really don’t want to or can’t participate you are still welcome to come, hang out, donate to the raffle & try some awesome Ritual Cleanse juices :-)

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Bootcamp Fundraiser to Benefit Kids

Words to sweat by


Join me Saturday March 26th 8am at Corona Del Mar main beach in Newport Beach for a Bootcamp Fundraiser & Raffle to benefit the Pediatric Cancer Research Foundation (PCRF). You can sign up here. 100% of all donations goes to benefit PCRF.  Then leave a comment on this post to let me know your all signed up!

 

Here is Maddie’s story, a young little girl with a huge heart!  I don’t personally know Maddie but I know her Aunt Sarah, creator of Whoorl.com , who is also running with our Team Tiny Oranges in the upcoming Cinco De Mayo Half Marathon. Hope you have a tissue nearby, you will need it…

 

Here is an exert from Jen’s post about the Maddie James Foundation: “On a Friday afternoon just two months ago in January, Maddie was in her kindergarten class playing with friends and two days later, on that Sunday morning, she was diagnosed with a malignant, inoperable brain tumor and given 6 months.  Survival rate for this type of cancer? 0%.” read more…

Every time I even think about her it bring tears…. Having a 4 year old little girl & 2 year old little boy  I can’t even begin to image what life without one of them would be like. I am so grateful for 2 healthy kids that I’d like to do what I can to help. This post has been much harder to write then I imagined…

So what can you do, you ask?

 

Join me for the Cindo De Mayo Run/Walk on May 1st to benefit PCRF, I’ll be running the 1/2 marathon. Choose from the 1/2 marathon, 10K, 5K, or 1K Kids fun run/walk! The whole family can get involved :-)

Please sign up for in advance for my Bootcamp Fundraiser by going here to donate $25. Be sure to leave a comment on this post to let me know I’ll see you there!

Check out the raffle donations, there are great products/services that have been graciously donated! Tickets are $2 each. The Raffle donations will be at my Bootcamp Fundraiser, so you can donate there as well.

Thank you all so much for your support & please pass along to your friends & family :-)

~E