Morning workout routine

Do you struggle to get out of bed to workout early in the morning, but with work/life balance the early morning hours is your only option? You want to find time to get something in, but don’t know how to get started?

Below are 3 things you can do to make working out in the morning a routine.

  1. Lay out your workout clothes.

    OR wear your workout clothes to bed (yes people do this).

  2. Pre-set the coffee maker so you have a cup of joe waiting for you.

    Don’t drink coffee? Drink an 8oz glass of water. Make it a fun water by adding a teaspoon of apple cider vinegar and a squeeze of lemon juice, mix, and drink.

  3. Have a plan.

    Half the battle is getting up, but then figuring out what you’re going to do for a workout can be hard. Through in 30 and Work to Due are both great online programming options that can be done anywhere, anytime with minimal equipment.

To get you started here are 3 workouts from my online programs that can be done in 30 minutes or less!

Through in 30 (designed for women pre-baby or post-baby 3 months or more with additional movement considerations for postpartum moms broken down)

Pregnant? Check out Work to Due (designed specifically for pregnant moms)

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With all my online programs for women you get a warm-up, workout, cool down, extra gainz if you have the time, and demo videos for all the movements. Recently had a baby? I’ve got you covered with a 6 week Recover and Reset postpartum program that can done at home as well. Sign up here!

Jump Start to Nutrition

#tbt to 10 years ago to present. Yes I still eat cake, yes I still drink alcohol, yes I still enjoy all the foods....I do so in moderation.

#tbt to 10 years ago to present. Yes I still eat cake, yes I still drink alcohol, yes I still enjoy all the foods....I do so in moderation.

If you workout 3 to 5 times a week and aren’t seeing the results you want, I would suggest looking at your diet. Below are 3 things you can do now to jump start your nutrition.

  1. There is an old saying, “If you fail to plan, you are planning to fail. Set yourself up for success by trying to grocery shop for the week or for a few days in advance. There are a ton of shipping/delivery services out there now that can help make that part even easier & tons of meal services that cook meals for you. If you know you have a party over the weekend that you will be drinking and eating all the things, try to limit your consumption of those things during the week. 

  2. Log your food. An easy way to see what you’re actually eating is to write it down. That means everything- from the oils you cook with to the few handfuls of random snacks you grab throughout the day. 

  3. At each meal try to have a balance of all three macronutrients- protein, carbohydrate, and a fat. Under eating can be just as bad as over eating.

So my challenge for you over the next week or so is to log all your foods, make notes of how you feel, & plan out a weeks worth of meals. You may find that you don’t eat enough or that you eat a lot of nuts. 🤷🏼‍♀️

There are 80 million “diets” out there to try, but at the end of the day you need to find what works for you and something that is sustainable.  

Reach out if you need guidance or have questions, happy to help! 

- Coach K


Pro-tips for Hero WOD "Murph"

1 Mile run

100 Pull-ups

200Push-ups

300 Air squats

1 Mile run

Things to consider:

  • Total volume of reps

  • Temperature outside (in sunny Florida it will be about 94 degrees outside) Consider doing the WOD early in the morning or late in the afternoon.

  • Total time domain / possibly switching to an AMRAP

  • Resting

  • Hydrating

The 1st trimester is great place to start shifting your mindset and overall goal with fitness.  Just like any great house, it is built on a solid foundation.  Same goes for your journey into motherhood. This is the time to build your foundation by setting yourself up for the remainder of your pregnancy and into your postpartum journey. Slowing things down, dialing in movements patterns and experimenting with different ways to breath is a great place to start. Keep in mind the things to consider scaling above. If you are experiencing fatigue, nauseas, breast soreness, etc don’t push beyond your limits, dial it back. “Train to train another day”.

As your pregnancy progresses, so should your movement patterns.

 2nd and 3rd  trimester considerations below:

 Run

At some point in the 2nd trimester (everyone will be slightly different) I don’t recommend continuing to run. It’s not necessarily how it feels right now, but the impact it could have on your body postpartum.

A few modifications could be:

  • Brisk walk

  • Sled pull 200 meters to 400 meters

  • Bike

  • Row

  • Banded march- April Moore just posted a great demo of this- Check her out here

 Pull-ups

The more your belly grows, more tension is added to the midline and pelvic floor.

Some of the Signs you should scale:

  • Coning/doming of the belly

  • Tugging/pulling sensation in the belly

  • Pelvic pain/pressure/leaking

  • Growing belly with or without the symptoms listed above

 There are a ton of options to sub for pull-ups a few options could be:

  • Banded pull-ups

  • Ring rows

  • Banded lat pull downs

  • Horizontal pull-ups

  • Bent over rows

 Push-ups

Again, as your pregnancy progresses, you should adjust your movement patterns. What are you gaining by trying to do an RX push-ups with a belly? For one it’s probably not very comfortable and quite difficult to perform. A few options could be:

  • Floor press with a light set of dumbbells

  • Inclined push-ups: You can use a box, bench, wall, plates, dumbbells, etc  

  • Seated press with light dumbbells

Air squat

Changing the range of motion by squatting to an object might be needed if squatting below parallel is uncomfortable.  Also considering reducing the total number of squats. Other movement modifications if air squats are a no-go could be:

  • Banded hip thrusts

  • Lunges

  • Step-ups

  • Box squats

  • Sumo deadlifts

The same considerations above apply to postpartum moms. Depending on where you are with your postpartum timeline (strategy, pelvic floor physical therapy, progressions, able to meet the demand of the movement your performing symptom free?) all of these things and more will determine what movements you’re ready to perform.  

Example- I wouldn’t recommend running 2 miles at 6 weeks postpartum or even 6 months postpartum. Slow is smooth, smooth is fast. Reconnect, control, add load, and progress overtime.

The end goal is to get in a workout to honor those who have died for our country protecting our freedoms.  Don’t let ego and what you may have done in the past get in the way of that goal.  Be the example for other moms in your gym by showing that you don’t have anything to prove by going RX.

Want to chat about a strategy for you?

Schedule a free 15 minute virtual call here.

Train to train another day - Coach K

3 at home postpartum exercises

Anyone can lay down and do these 3 exercises, but the way you do them matters the most.

The first step is to find a pelvic floor physical therapist (PFPT) in your area- Find one here.

From there, with the help of a fitness coach with continuing education working with pre/postnatal women you can start to implement strengthening exercises back into your daily routine.

Breathing tips:

Lay on your back, take 3 big breaths. I want you to pay attention to where you feel your breath going. Belly? Chest? Both? Unsure? Video yourself.

The goal is to create a balanced breath. Now, I want you to take 3 more breaths (breathing through your nose), this time focus on breathing into your ribcage with a small chest & belly rise.

Next, I want you to incorporate your pelvic floor muscles. Imagine you’re in an elevator & trying not to pass gas. Without squeezing your butt cheeks, I want you to gently squeeze around your anus as you imagine going from the 1st floor to the 3rd floor (working your way to the front of the vagina). Once you’ve made your way up to the 3rd floor, come back down to the 1st floor.

Lastly, incorporate your breath with engagement.

Inhale (through your nose) letting your muscles relax- belly, butt, everything (think 1st floor) Now…..

Exhale (through your mouth, softly), as you gently lift your pelvic floor muscles (think 1st floor going up to the 3rd floor- anus to vagina). Lightly, draw everything up and together.

Example with movement:

Inhale relax, Exhale engage, then move.

Take it slow, dial it in. Progress in time.

Give these 3 exercises a try with or without a resistance band.

Questions?? Reach out! My 6 week postpartum Recover & Reset program is a great first stepping stone returning to your fitness of choice. Minimal equipment & time needed to do the program at home.

Example day of Recover & Reset:

Banded good mornings 3 x 10

Renegade row 3 x 8

Fire Hydrants 3x10 reps

Inclined push-up 2x10

3 rounds of the following:

50m farmers carry holding dumbbell’s or kettlebell’s in both hands

50m front rack farmers carry holding a dumbbell or kettlebell

50m waiters carry

Cool down:

Door way stretch

*Along with this comes demo videos and guidance from me along the way.

Sign-up now.

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Postpartum abmat sit-ups

Sitting up is a daily task and can’t be avoided.

I’m often asked when & how to add midline exercises back into workouts postpartum. Short answer is, everyone’s timeline is different. First step, find a pelvic floor physical therapist to help you by providing individualized strategies for YOU. From learning what your tendencies are, to giving you medical advice/clearance to advance your movement patterns. Next step, slow is smooth, smooth is fast. If you were recovering from an ACL surgery you wouldn’t run 10 miles the day after you graduated from physical therapy… RIGHT?! You would build your strength and capacity back up overtime with different exercises that mimic running, to eventually running short distances, to the end goal 10 miles. Adding abmat sit-ups back in postpartum is no different.

Once you’ve been cleared and are ready for the next steps try out these 4 progressions to help ease you back to the full range of motion abmat sit-up.

Example:

Start with the 1st progression do 1 to 3 sets of 5 to 10 reps. Monitor your symptoms & how you feel during, after, and the days following exercise. In a couple of days, do the same progression and add a few more sets and reps. Eventually, add in the 2nd progression and perform it for a week or two, keep adding in progressions until you’ve reached the full range of motion over a period of time.

Postpartum abmat sit-up progressions

Virtual Women's Health & Fitness Workshop

What the heck is a virtual workshop? It is a flexible way to gain valuable information about Women’s Health & Fitness without having to leave your house.

Join Dr. Megan Rome, Physical Therapist & myself Pregnancy & Postpartum Athleticism Coach on Saturday, March 9th at 10am from your phone or computer for a virtual workshop.

Dr. Rome will start things off by discussing what the pelvic floor is and the muscles associated with the pelvic floor. From there, she’ll talk about some of the common symptoms you may be experiencing and is not limited to pregnant & postpartum moms. Women who have never had babies & even men can experience the below:

 ·      Prolapse

·      Diastasis Recti

·      Incontinence

Next, I’ll take you through ways to help manage, monitor, & resolve symptoms through movement. You won’t be sitting the whole time; we’ll be getting up & moving! A few things I will teach you are:

 ·      How to engage the pelvic floor & core

·      Postural awareness

·      Breathing techniques

·      How to connect the dots with functional movements

The software is user friendly & no logins are required. Once you have purchased the workshop, you will receive a link on March 8th to join. Simply click the link on March 9th at 10am & you’re in! You have the option to be seen or stay behind the scenes. There will be a comment box to ask questions throughout the virtual workshop and we will also save time at the end for additional Q & A. Now until February 24th you can save $5 when you sign-up. Use promo code: SALE at check out.

Still unsure if this is for you? Below are a few questions I’ve been asked that may help you decide.

1.     Do you have to be a mom or someone who is experiencing the above symptoms to sign-up for the virtual workshop? No, you do not have to be a mom or be experiencing the symptoms above. Women who have never had babies and men can join in.

2.     I’m a fitness instructor and I train pregnant & postpartum women. Can I join? Yes, you can join. This virtual workshop will provide a general guide of where to start and symptoms to look for. After the workshop, I highly suggest investing in your coaching and gain more education on pregnant and postpartum athletes. Brianna Battles has a great course for coaches- Become a Pregnancy & Postpartum Athleticism Coach .

3.     I’m not good with technology. Is the software user friendly? Yes, the software we’ll be using is Zoom. No logins required. You will be sent a link on March 8th, simply click the link on March 9th at 10am and you’re all set. There is a demo video below on how to navigate Zoom.

4.     I don’t want to be seen. Can I turn off my video screen? No, problem. There is an option to turn your video screen off.

5.     I don’t exercise, but I’m having problems with some of the symptoms above. Can I still join? Yes, 100%! You do not have to be someone who works out regularly to join in.

Still unsure? Please reach out and I can answer any additional questions you may have. We hope to see you there!

 

What is Prolapse?!

Prolapse is the descent of the pelvic organs towards the vaginal opening. Along with other pelvic floor dysfunctions, prolapse can be scary and uncomfortable to talk but it shouldn’t be. There are several different types of Prolapse and different degrees- ranging from 0 to 4. Some of the signs and symptoms to look for are:

·      Pressure

·      Heaviness in the vagina

·      Excess tissue or a bulge

·      Leaking of bodily fluids

·      Inability to retain a tampon

·      Pain

The first thing you should do if you think you may have a prolapse is to NOT resort to doctor google, but to seek out a Pelvic Floor Physical Therapist for an assessment- Find one here. Second step is to find a Pregnancy and Postpartum Athleticism Coach in your area- find one here. If there isn’t a coach in your area reach out, I offer 1-on-1 coaching and group coaching remotely.

Having a prolapse isn’t black and white and there is no such thing as “safe” and “unsafe” exercises for prolapse or any other pelvic floor dysfunction. With the help of a physical therapist and a fitness coach with continuing education working with these types of symptoms can help you build strength, awareness, confidence, hope, longevity, and so much more! If you’ve been told you can never lift heavy weights again or you should never run again get a second or even third opinion. The end goal is to get you to a place where you know how to monitor and manage your symptoms and do the things that make you happy.

 

‘Tis the season for travel and busy schedules.

Below are 4 workouts you can do from anywhere! Feel free to grab a resistance band, kettlebell, dumbbells, or an odd object to add to the mix!

  1. AMRAP 10 (As many rounds as possible in 10 minutes):

    5 Burpees

    15 Jump Squats

    20 step-ups

  2. AMRAP 7:

    20 Mountain climbers

    20 reverse lunges

    20 Sit-ups

  3. 4 rounds for time:

    400m run

    40 jump squats

  4. AMRAP 12:

    16 Tricep dips

    20 Bulgarian split squats (10 per side)

    30 hops over an object

Moms in Training online programs offer workouts you can do from anywhere! There’s an option for women at every stage of life. There are a million ways to talk yourself out of working out especially when traveling & trust me I get it, but don’t let space or equipment be an excuse.

October is National Pregnancy and Infant Loss Awareness Month.

In 1988, President Ronald Reagan proclaimed October as National Pregnancy and Infant Loss Awareness month. He had some very powerful words to say on the subject…

“When a child loses his parent, he is called an orphan. When a spouse loses her or his partner, they are called a widow or widower. When parents lose their child, there isn’t a word to describe them. This month recognizes the loss so many parents experience across the United States and around the world. It is also meant to inform and provide resources for parents who have lost children due to miscarriage, ectopic pregnancy, molar pregnancy, stillbirths, birth defects, SIDS, and other causes.”

I have kept pretty quiet about our story on starting a family, but I have read several stories of others that have suffered infant loss and it gave me courage and inspiration to share our story.


October 2015 started our journey of trying to have a baby. For those of you that know me, you know that I am a planner. Little did we know, this “plan” was out of our control. Surprisingly, January 3rd, 2016 I took a pregnancy test and it was positive. We were SO excited!! I wanted to tell everyone right away, and we did tell close friends and family. We immediately bought the go-to book, “What to Expect when Expecting”. Of course, I was reading about all the signs and symptoms, minus feeling fatigued, I felt great (which in my mind was a red flag). Unfortunately, a short couple of weeks later I had a miscarriage. I’ll never forget that feeling of confusion, pain, uncertainty, fear, and sadness that came over me. I was coaching the 5:30pm class on a Friday night at DRiV and it took everything I had to stay calm for an hour. Immediately after class, I ran into the yoga room and called my doctor. He advised me that I was having a miscarriage and with empathy said there was nothing he could do for me. He said we could go to the emergency room for an ultrasound, but reiterated again, my body was already going through the process. It took months before we felt “ready” to try again. In that timeframe, I researched everything under the sun. I kept quiet for the most part about our loss, minus the few friends and family members we had already told. By the way two things you should never say to someone going through a loss or infertility is: “When are you two going to start a family?” or “At least you can get pregnant!” You have no clue what’s going on in their lives. Fast forward to April 2016, we got a positive pregnancy test again. This time around was different. We wanted to be excited, but at the same time there was a lot of uncertainty and fear there. We made it to our first appointment at 6 weeks and again I was having little to no symptoms. My doctor could tell that I was extremely nervous, so he did an ultrasound to check on the baby. We got to hear the heartbeat this time and it was the biggest relief and sweetest thing we’ve ever heard.  We instantly started crying tears of joy, fear, and sadness all in one. Fast forward, two weeks later my doctor wanted to do a repeat ultrasound and sadly there was no heartbeat, so there we were again. This go around things ended with a D&C. Now two miscarriages down, I started to reach out to friends that I knew went through similar situations to find hope and answers. As I always say “everyone’s journey is different”, but listening to their stories gave me the hope and guidance I needed at the time. Jared and I both went through all kinds of blood work, I got my tubes checked, the whole nine yards and yet everything came back normal and still no answer or baby. December 2016, the week of Christmas we got a positive result from a pregnancy test for the third time, but like before I had little to no symptoms and was more scared than happy. We made it to our first ultrasound and again got to hear the sweetest sound ever (besides hearing Saylor cry for the very first time, I don’t think there is a better sound in the world!) Our doctor sounded way more confident about this pregnancy, which gave us hope. The whole first trimester I was a nervous wreck and all I could think about was if he or she was going to make it…… and we did! I thought that I would calm down after the first trimester, but I didn’t. I was pretty much a ball of nerves the whole time. I wanted to make sure that I did everything I was supposed to do by the book, so that I couldn’t say “what if” or “I should have done that”. We now have a sweet one-year old baby girl named Saylor.

One in four pregnancies will end in a miscarriage, and to be honest the thought of having a miscarriage or having an issue trying to conceive never crossed my mind as I thought about life with a child. It is a very private life experience and something couples don’t like to talk about, but I think it is time we change that. I hope that sharing my story gives you hope, guidance, relief, or whatever it is that you are seeking and know that you are not alone in this!


Tips on how to engage the pelvic floor

Pelvic floor? What is that? Do I even care? Well you should! Before I started taking educational courses on women’s health and fitness I had no clue how big of a role the pelvic floor plays in everyday movement. You should care because in daily life tasks and in exercising it is important.  Once you begin to understand how the pelvic floor works, you can implement strategies that will improve your overall function.  One of the strategies I use and also instruct my clients to use is the Piston Strategy.  Julie Wiebe is a Pelvic Floor physical therapist who has created the diaphragm/Pelvic Floor Piston Science that I’ll talk about below.

“permission to use copyright image from Pelvic Guru, LLC”

“permission to use copyright image from Pelvic Guru, LLC”

Quick overview of the pelvic floor muscles.

Pelvic floor muscles are the layer of muscles that support the pelvic organs and span the bottom of the pelvis. You can think of it has two halves- front and back. The back half being the anus and front half being the vaginal/urethral opening (for women). When thinking about engaging the pelvic floor you probably think of a “Kegel”, but it goes beyond just learning how to “engage/tighten/squeeze/hold” the pelvic floor. we also need to learn how to relax the muscles. The pelvic floor works in conjunction with the diaphragm and the transverse abdominis to create a balance in breathing, engaging, relaxing, moving, & beyond. transverse abdominis

Julie Wiebe’s Pelvic Floor Piston

The Pelvic Floor Piston Strategy promotes a balanced team working together to create a strong system as a whole. Leaking? Feel like a tampon is falling out? When holding your breath do you feel pressure downward? Does your belly push out? These are things that we can manage when optimizing our team. “A partnership of muscles acting together in a task is optimally what we want to create”- Julie Wiebe.

The Strategy

With your team you want to create a balanced breath- Diaphragm, Pelvic Floor, and Transverse Abs

How?  

·      Inhale- diaphragm descends, transverse abs & PF lengthen/relax

·      Exhale- diaphragm ascends, transverse abs & PF gentle engage/shorten   

Where do you start?

Find a Pelvic Floor physical therapist who can give you individualized cues that work for you. In addition to pelvic floor engagement comes body alignment and working to improve your tendencies. The overall goal is to manage pressure & to eliminate symptoms.  Please know the video below is not the only way to learn how to engage the pelvic floor but a good place to start!

I hope that you find this #Protip helpful, please reach out with any questions and/or if you would like more guidance during your pregnancy & Postpartum journey.

Want to learn more behind the Piston Strategy?

References/Resources:

Julie Wiebe Doctor in Pelvic Floor Physical Therapy

https://www.juliewiebept.com/product/the-pelvic-floor-piston-foundation-for-fitness-2/

When should you stop doing overhead movements during pregnancy and when can you add them back in postpartum?

There is no hard timeline- Do you have a strategy in place that will support the task symptom free? I sound like a broken record, but every woman’s journey is different. Dialing in your breathing and body alignment is key during this chapter. You already have a growing baby adding additional weight and tension to your midline and pelvic floor. Let’s not add to it by putting additional weight and pressure on those areas when it’s not needed. And is it really worth the risk? Working with me during your pregnancy to dial in strategies will help set-up you for your postpartum chapter.

Signs to look for

  • Coning/doming/tugging/pulling of the midline

  • Ribs flaring up- Causing additional pressure on the midline

  • Pelvic pain/pressure

  • Leaking urine

  • Diastasis Recti/Healing DR Postpartum

Scaling options for overhead movements

  • Floor press

  • Seated overhead press- monitoring your alignment

  • Incline push-ups

  • Static overhead holds- again monitoring your alignment

Coaching reminders

  • Ribs stacked over hips, weight midfoot, butt untucked

  •  Breathing option 1- Inhale (relax) then start your exhale (lift &engage), as you continue to exhale (lift &engage) through the full range of motion.

  • Breathing option 2- Inhale at the start of the movement (relax), then exhale through the hard part of the movement (lift &engage).

Together we’ll work on YOUR timeline to keep you working out safely during and after pregnancy.

-Coach K

Time is on your side

Our baby turned 1 this month! Her first year of life has been one heck of a ride. There were more breakdowns than I can count & so many “I don’t know WTH I am doing” moments but guess what?! WE survived!

At 1 year postpartum, Do I feel like my “pre-baby” body is back? No. Is that a bad thing? Of course not. I have my body that has gone through change. I am slowly building up my strength, endurance, and most of all my confidence inside & outside the gym. I didn’t give myself a strict timeline of when I was going to do certain movements (everyone’s timeline will be different). There were a few things I waited to add in (running, jumping, midline exercises, etc). For the most part, I went off of how I was feeling that day (sleep deprived? Fatigued? Un-motivated?) and if I could do the movement with a strategy that was going to support the task. Yes, there were times when I was frustrated & felt like I wasn’t progressing. The first 6 months felt like years to me and I just wanted to be myself again and do whatever I wanted to in the gym. It wasn’t until about 4 months postpartum that things started to click for me & my point of view changed. If I could go back and tell my newly postpartum self to slow down and take it all in…. I would

Now, that a year has come and gone, I find myself happy and sad at the same time. I’m happy that Saylor is happy and healthy after 1 year, but I’m missing the late night snuggles and naps on my chest. People like to hand out their advice often to pregnant & postpartum moms, so I’ll just add to it

Try to be patient, bond with your baby, trust the process, & your body. Time is on your side for recovery, even if you think it’s not. Slow down, enjoy the journey. Before you know it this time will be gone.

 

-Coach K 

IMG_0035.jpg

Diastasis recti

Diastasis Recti is a mouthful, so I’m just going to call it “DR” for short. DR is the separation of the sides at the center of the abdomen and thinning of the fascia between these sides (the separation of the 6 pack muscles for short). This is a hot topic, but stay calm It’s normal to have a separation of the midline during pregnancy. Your body is compensating for your growing baby. It’s also normal to have a separation post-baby. Your abdomen may never fully close post baby and that’s okay too, as long as there is a strategy in place & your fascia is responding well. (it’s not just about the width).  This pro-tip on DR is not to scare you, but to inform you.

Where to start?

First step, find a Pelvic Floor Physical Therapist (PFPT) that will listen to your story & goals (it may take a few PFPTs to find the right fit for you). Second step, find a trainer who can help you work towards your goals & that has continuing education working with pregnant & postpartum women. Third step, Connect the dots and implement strategies that work for you. It’s not what you are doing, it’s how you are doing it. There isn’t one way to breathe or one way you should stand & move. Everyone is different & so is your timeline. 

How do I check for DR?

  1. Lay flat on your back with feet flat on the ground
  2. Slightly tucking your chin to your chest, slightly lift your head off the ground, keeping your shoulders on the ground. **This is NOT a crunch, just a head lift
  3. Starting just below the sternum in the middle of your chest, take three fingers (horizontally) and walk them down the midline all the way to the pubic bone.
  4. You are feeling for how many fingers you can fit between your mid-section, how deep your fingers can go, & what your mid-section feels like. Is it soft like your cheek? Or hard like the tip of your nose?   
  5.  It’s great to give yourself a baseline and know how to check for DR, but I highly suggest finding a PFPT in your area for an evaluation.

Recap, it's not just about the gap. The way your fascia responds (tissue between the 6 pack muscles) is important to! Try to not obsess over DR & with the right guidance, try doing something different in your training.

“You have to stress, to progress”- Antony Lo.

-Coach K

 

Short on time? Here are three workouts to try at home.

Time is precious these days and some days I look at the clock and say, “Where did my day go”? “I feel like I didn’t get anything done!”

Some days getting to the gym is tough, but I make it a priority to get something in at home even if it’s just for 30 minutes or less. I keep it simple and short. I do AMRAP’s (as many reps/rounds as possible) this allows me to stay on a timeline. I also keep the movements simple. I give myself 5 to 7 minutes to warm-up, 7 to 15 minutes for the workout, & 2 to 5 minutes for a cool down. Have a fussy baby that just wants to be held? Include your baby in the workout! An easy way to add a little extra weight for goblet squats, goblet lunges, presses, & more! Get creative! Here are three workouts to try at home when you’re short on time:

1) AMRAP 7:

20 step-ups (Grab a box, coffee table, chair, etc as long as it’s safe go for it!)

10 burpees

2) AMRAP 12:

20 Lunges (Grab a dumbbell, a detergent container, etc to add a little weight)

5 Push-ups

15 Squats

3) AMRAP 10:

10 presses holding your baby

10 squats holding your baby

10 Good mornings holding your baby

If you would like more guidance for at home workouts, my online program Through in 30 is a great program to balance a busy schedule. Have questions? Please reach out! 

https://app.sugarwod.com/marketplace/moms-in-training/Bw5PliFdVJ

-Coach K

Scaling Tips During Pregnancy & Postpartum

While going through my own pregnancy and postpartum journey, I quickly realized how much information was out there around fitness for expecting and new moms. After furthering my education and becoming a Pregnancy & Postpartum Athleticism coach I’ve gained a whole new mindset on what matters most during this stage of life; safely training during pregnancy, mindset, strategy, and preparing your body for the postpartum journey.  I often tell my Moms in Training, “Train to train another day!” What are you gaining from doing pull-ups at 30-weeks pregnant? A coning abdomen and a more significant separation of the midline postpartum? Maybe, maybe not, but it’s not worth the risk.

There are numerous scaling modifications for the movements we do inside the gym, at our home gyms, and in our everyday life. The questions I get asked the most are when to scale barbell movements, pull-ups, and loading? I wish there were an exact answer I could give, but every woman and pregnancy are different.

I’ve put together some questions you can ask yourself that help you know when it’s time to start scaling the above movements. Please understand that these are just a few of the possible signs and you should always consult with your doctor.

Barbell movements:

During my own workout, I am constantly working on making my bar path better, but once my belly started to grow I hung up the barbell and got comfy with dumbbells and a kettlebell. I found that by compensating for a growing belly I was beginning to develop bad habits and It wasn’t worth the risk for me.

  • Has your baby made enough gains to throw off your bar path in a snatch?
  • Are you hitting your belly with the barbell? (Obviously, one I know! ☺)
  • Do you compensate form and pull the bar around your belly?
  • Do you feel pain, discomfort, pressure, or feel heaviness in the pelvis?
  • Are you leaking urine?

Pull-ups:

Pull-ups can put stress on your mid-section. How much is too much?

  • Is your belly coning or does it have a doming shape during pull-ups?
  • Do you feel a pulling, stretching, or ripping sensation in the midline?

Overhead barbell movements:

Overhead movements can also put stress on a prenatal or postpartum woman. Make sure you're not ignoring any of these signs.

  • Is your belly coning or does it have a doming shape when putting a barbell overhead?
  • Do you feel a tugging or pulling sensation of the midline?
  • Is your rib cage flared up/overextended?
  • Do you feel pain, discomfort, pressure, or heaviness in the pelvis?
  • Are you leaking urine?

My goal is to help as many moms as possible with their journey. I’m super excited to be partnered with SugarWOD to Train, Educate & Empower MOMS everywhere! If you would like more guidance for your own journey, please reach out I’d be happy to help you!

-Coach Kaylee

If you’re a pregnant woman or a coach training pregnant women, check out Moms In Training for programming resources for pregnant women.