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Quick shoulder blast

Happy Monday!

So I had good intentions on uploading this to instagram but once I got the video from gopro to phone I realized how shitty the quality was during the transfer. My instagram husband is gone so I’m stuck using the remote. On the camera the light looked perfect, on here not so much. SO I apologize for how bad the video Is, but the shoulder pump is good and that’s what counts right 😉

Warm up the shoulders first with a light plate and some shoulder raises. 

1. Single arm DB woodchop
2. Straight arm cable pull
3. 90 degree delt raise (if we train together…barbie arms)
4. Squat thruster
5. Rear delt fly

Complete 3 sets of 12-15 reps 

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Bump Day update!

Happy Easter! 

Today marks 30 weeks of pregnancy and I couldn’t be more excited for my nearing due date. In addition to this I get to blog from my WARM and sunny patio tonight while muffins bake in the oven which is amazing. With the warmer weather and busy work weeks I know the next 10 weeks are going to fly by. 

For some reason 30 weeks is a big milestone for me, the last months I’ve told myself as soon as I get here, baby will be in my arms before I know it. I took a little time to look back to earlier in my pregnancy and giggle at how tiny I was but how exciting that little bump was. I was willing it to grow. Now that baby’s getting bigger, I’m willing an easy way to put my runners on 😂 or to have an easy shower….showering is officially harder than working out. 

I started here, at 19 weeks documenting my pregnancy changes. I still can’t decide if thats a tiny baby bump or if I was a little bloated haha who knows. 

I snapped this one on my way out the door yesterday, my 30 week baby! The last few weeks have been the most wonderful weeks where baby’s soft whispy movements have turned into full on kicks, rolls and dance moves. The best part, Nic can feel them now too 😊

I’m realizing now that all the content I mentioned in social media today is a lot to cram in and I want to dive into weight gain during pregnancy because I find weight gain misconceptions super common. Ill share about this one in a post later this week.

I am also really excited to share about my 4 week prenatal fitness program. There are SO many benefits to exercising during pregnancy and I hope to share that with other expecting moms. This program is packed with information and a progressive workout program. As there are things to avoid while exercising, it can be a daunting experience, especially if you’re learning from Pinterest or Google searches. 

So..what we all want to know, what do you get?

•FIIT for every level 

•Intensity measurements

•A tested 4 week fitness program

•written cues and images for each exercise

•suggested sets and reps 

•Information on warning signs, prenatal core and avoiding diastasis recti 

•5 workouts + a warm up and extra core workout 

•Improved CV and muscular endurance 

•More energy! 

I want to make this available to EVERYONE so I will be offering this program for 40$, yours to keep 😊

If you’re pregnant or know someone who is feel free to share this information! The program will go live May 1st but you can prepurchase to get it early! 

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Mondays are for Fresh Starts

Happy Monday! I’ve had lots of chats lately with people having trouble improving their lifestyle and making healthier choices. It’s a hurdle we have all faced at one point or another (except for fitness professionals of course 😉…kidding, even me) and how we handle it makes all the difference. 

If you realized you weren’t treating your body well, what would you do?

We are faced with a choice to acknowledge where we can improve and ignore it, or we can commit to improving it. I know it sounds simple but acknowledging we aren’t as healthy as we should be makes a big difference.

Acknowledging it also makes what we need to do a little more clear in your mind. Tell yourself what you need to do. Whether it is modifying your diet, strengthening your core for that old back injury or improving your cardio so you can do more of what you love, you have some ideas on what steps you can take. While you’re at it, check in and make sure you’re doing it for the right reasons.

Set a goal! Everyone’s body is different, but set a 3 or 6 month goal, and a 12 month goal. Be really clear about what you want to achieve in 12 months (or whatever your preference, I use 6 months), and work your way down to the present setting smaller and smaller goals. Use these like stepping stones or prerequisites for the main goal.

Start small. You don’t need to change everything at once, book a marathon or live at the gym. Accepting the ‘balls to the walls’ approach is great for some, but isn’t sustainable for most. Pick an easy and a hard improvement and focus on those. This could be eating out less,  drinking more water, adding 2000 extra steps each day or hitting the gym at least 3 times this week. Pick anything you know will get you to your goal that isn’t overwhelming or unattainable.

Set weekly intentions. What will you do this week to get you to your goals? What do you need to accomplish this? How will you prioritise your time? Is this in your best interest or the others involved? Who will you show up as this week? Be clear in what your stepping stones are and manifest possibility.

Seek support. Having a hard time doing it on your own, you DON’T have to be alone in your goals. Tell a friend or family member what you would like to do and ask them to smack that doughnut out of your hand or remind you to drink more water. You can also seek the support of a personal trainer (that’s what we’re here for) or a nutritionist for guidance and accountability. Whether you need me once a week, once a month or for a friendly daily reminder, I am committed to helping you reach your goals.

Believe you can do it. Super cheesy I know 😂 but it’s true. Be kind to yourself and trust yourself to make the right choices. 

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Why You Should Use HIIT

If you’ve trained with me you know I love the sweet burn of interval training during sessions. Not only do they keep you moving and keep our workouts spicy, they have numerous scientific benefits for fat loss, heart health and muscle recovery.

Bursts of high intensity  increase caloric expenditure thus burning more calories. In addition to this, the total calories burned is greater in the exercise post oxygen consumption for HIIT than with continuous exercise.

Using a HIIT method can also boost your endurance which is seen through improved blood pressure and higher counts of mitochondria. Science also suggests an improvement in VO2 max and improved glycemic control.

HIIT can also increase flexibility and elasticity in your arteries and veins supporting improved heart health.

In addition to these internal benefits, interval training keeps things more interesting than continuous exercise (like an hour on the treadmill). It also cuts your workout in half and works to avoid plateauing.

Ive shared 4 of my favourite plyo exercises great for intervals. Next time you’re at the gym, try adding these between sets or reps to kick your workout up a notch. 

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Managing Sciatic Pain and RLS

Good morning!! 

As I’ve shared I have been struggling with restless leg syndrome and self diagnosed myself with sciatica (I haven’t had a chance to visit my doctor yet about it). If you have never experienced RLS, in my case the pain and numbness originates around my sacrum and radiates down one or both of my legs (usually my right leg). This numb tingly pain gives me the unbearable urge to move my leg. It is more annoying than anything but definitely makes relaxing almost impossible. The sciatic pain I can handle, the RLS needs a solution, this mama is getting TIRED! hah.

I have done a lot of research on what causes RLS and how to treat it, but have hardly found answers. These are the treatments I have tried so far.

1. Lavender-epsom salt bath: this treatment is hit or miss. Sometimes it gives me a little relief, sometimes I get restless legs in the tub and have to get out. I have read that magnesium and lavender  (independently or together) can be used to treat RLS, unfortunately I haven’t had much success with these in a spray or a soak, together or on their own.

2. Eating magnesium rich foods. I have tried avacado, leafy greens, almonds, PB, soy milk…nothing works. 

3. Consume more iron. Didn’t make a difference.

4. Tylenol. I have tried taking this and find it works, most times. I really hate taking pills like this and try to avoid at all cost. 

5. Ice. Feels great in the short term by freezing the area, however as soon as the ice is gone I am aware of my symptoms again.

6. Heat pad. This works a little better for me, my conclusion is that it helps release or loosen up tight muscles I have in my hips which causes the restlessness. 

7. Moving around. Seems legit right. I have tried this and found occassionally I might get a little relief as I move but the symptoms reappear as soon as I sit or lay down. 

8. Foam roller. This has worked the best so far. When I roll out my lower back, I often sit on my sacrum and feel pressure on the muscles. This will often cause my leg to feel restless while I roll, but relieves the symptoms for a short time after 👌

So far those are the most common treatments I have discovered. If you have dealt with it and have any other suggestions I would LOVE to try them out!! 

**Keep in mind, the things that haven’t worked for me may work for you so don’t write them off without trying 😊

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5 Tips to Caffeine Free Energy During Pregnancy

I’m currently at 26 weeks pregnant, spring has sprung and work is in full force. My to do list seems endless and I’ve been seeking out caffeine free means of boosting my energy to get me through 13 hour days on a crappy nights sleep. On a regular day I’d enjoy an extra coffee or a red bull on ice but that won’t do these days!

1. Start the day moving. I am generally a sucker for enjoying a cup of coffee with the news, a book or some Netflix. This has now changed for me. If I start the day sitting, I end up feeling tired throughout the day. A better use of my morning is my first breakfast and a walk or some tidying up at home.

2. Exercise! I’ve found a good balance between too much and too little when it comes to exercise. A nice walk in the morning does WONDERS to wake me up. I love lifting weights and a 30 minute session is usually the right amount for me on a busy day.

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3. Eat before you get hungry. This is a rule for everyone pregnant or not, but holds true when trying to keep your energy going. By feeding your body throughout the day, it is getting all the sustenance it needs for you and baby 👶 Eating smaller snacks and meals throughout the day is also easier for your body to digest so it is spending less energy at once compared to eating a big or heavy meal. That being said, eating healthy is also important.

4. Make sure your vitamin/mineral levels are ok and supplement as needed. I take a prenatal, folate, fish oil and BCAAs to help keep me and baby happy and healthy. I really think the BCAAs help boost my energy a little while assisting in my muscle recovery. Just make sure you check with your health care provider before adding new supplements.

5. Rest. I am not a napper, but on long days I find resting in the afternoon helpful. My sleeps are pretty inconsistent right now but I still can’t sleep during the day. Taking an hour to unwind and lay down on the couch or in bed does wonders. Remember you’re nurturing a human, that’s hard work 💜

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Blog Fails & Pregnancy Update

If you know me you know I start things with the best of intentions. You also know that sometimes I shit the bed, blogging is one of those things. I’m not a natural personal ‘sharer’ which I think is part of my issue, but on the flip side I love to learn and connect. 

I started my mommy blog as a personal diary through my pregnancy and with hopes of sharing some struggle and learnings as I go. My absence is not due to there being no struggle or learning, I just forget 😂

My pregnancy is speeding along, I’m at 25 weeks now. That means only 15 weeks left which BLOWS my mind. I redid the math on a calculator because I really didn’t believe my mom brain was doing the math properly. But that is real. And really exciting. 

I’ve been pretty fortunate in that my only real symptoms are outrageous heartburn and elevated RLS episodes. Other than that baby M is healthy and happy inside. I’ve been trying everything to reduce my RLS symptoms which I will be blogging about hopefully this weekend. I think I am finally seeing some positive results 😊 As for heartburn….I always read about moms popping tums, (real talk alert) but nobody mentions how constipation you end up if you go that route 😂 SO I’ve been trying some natural solutions in hopes of some better results. 

There are SO many things to be read about pregnancy on the internet, it takes a lot of time to really figure out what works best for your own body. 

Anyone, I am currently getting kicked out of the tub to go to a movie with Nic, so that’ll be the end of my update. I will be sharing soon about some healthy ways to reduce some symptoms of RLS and heartburn

😊

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Wheatgrass Love 

Hey guys!!

So I’ve been making an effort to mix more smoothies into my diet as a morning snack. On days where I’m wildly running errands I’ve occassionally stopped into Booster Juice to get one made for me. 

My local store advertises wheat grass, which was a new concept for me as I don’t usually dive into superfood fads. I told myself I would do some research later to get the details on the grass. I did and a couple days later I saw wheat grass plants on sale at the grocery store. It was meant to be. I decided to buy a plant and try it out. I have had my plant less than a week, indoors during a BC winter and am getting close to a second cut. This stuff grows like a WEED…it’s awesome and exciting. 


I am trying different means of drying to make a powder so I’ll keep you posted on my reviews for that but for now I’ll share what I have learned 😊🌿

Wheatgrass offers numerous health benefits (as all superfood fads do). 

It is high in chlorophyll which carries high levels of oxygen, helping oxyginate the blood. Increasing the oxygen has shown to also increase red blood cell production which assists in the recovery from disease and other ailments. 

Wheatgrass also helps neutralize toxins and pollutants in the body. It contains different enzymes that help protect against carcinogens. 

It is packed with vitamins and minerals such as iron, A, B-complex, C, E, I and K. It also contains 17 amino acids.  

There are so many other benefits but these are some of my favourite. Some studies suggest 1 ounce of juice equals 2 lbs of produce so you’d be silly not to try it. 

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Staying Fit While Pregnant

Pregnancy is an amazing experience. Your body goes through so many changes as you grow another human. That’s amazing guys. No matter where you look everyone has a different opinion on all things pregnancy and baby, including fitness.

I trained before I was pregnant, so why not during? Staying active has helped energize me, oxygenate my blood, and keep my weight gain within the guidelines which is around 30 lbs. A lot of women eat for two during pregnancy and shy away from exercise which won’t help the body bounce back postpartum.

It is important to maintain good fitness and diet now more than ever. Even if exercise is newer to you, don’t be afraid to find out how you can improve your fitness.

*please note, if you are starting a new exercise program that you check with your physician first.

Weight Training

img_2615If you were weight training before pregnancy, chances are it is safe for you to continue during pregnancy. In most cases, there are numerous benefits to weight training during pregnancy. Strengthening the core muscles will definitely help carry your extra baby weight, reducing the stress on the back. A strong core can also help during labour and postpartum. During any exercise remember to listen to your body, you’re training for maintenance now, not improvements. For the fit pregnancy, it is recommended you weight train 2-3 days a week, with a reduced intensity of 1-3 sets of 10-15 repetitions.

*note, if you are new to weight training (3 months or less) please reduce intensity further to 2 days a week and 1-2 sessions/week. Please also seek the advice of your physician.

Cardiovascular Training

This one I have been struggling with a little as my cardio is usually done outside, but there are lots of benefits to cardio during pregnancy also! For the fit pregnancy, it is recommended you engage in up to 30 minute sessions, 3-4 days a week. I like to stagger my walks/stairs/hikes with my weight training as my goal is to be active every day. Staggering these sessions gives the muscles a nice break too 🙂 Remember, if you experience any discomfort, stop what you are doing and seek the advice of a physician. If you are new to exercise, reduce the intensity to 15 minute sessions, fewer times each week. Please reach out to me for more information on progressions.

Flexibility Training

If you’ve trained with me, you know how important I believe stretching is for everyone. During pregnancy stretching helps reduce muscle soreness after exercise and also helps reduce any muscular discomfort from pregnancy. img_2611

During exercise, it is important to care for your body, and LISTEN to your body. If something doesn’t feel good or right, don’t do it. If you’re unsure of modifications, ask first. It is also important to stay within intensity ranges, this includes target heart rate zones (Ill get more into this another day). If you’re unsure, please ask 🙂 on average (fit 20-29 year old woman), the maximum heart rate is 160 bpm. This number decreases due to age and fitness level so be aware and honest of your abilities.

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Do Yourself a Favour: Don’t be Afraid of Exercise During Pregnancy

We all know there are oodles of benefits to frequent exercise in the average person but did you think of the extra benefits associated with exercise during pregnancy? Growing a baby is no easy job and how we treat our body can make a huge difference in the way we feel and the way our bodies handle pregnancy, labour and post partum recovery.

img_2611Through exercising and stretching we can decrease the risk of things like; cardiovascular and muscular loss, hypertension, varicose veins, gestational diabetes and so much more. We can also improve our cognitive state pertaining to the changes our bodies are going through. It is important to enjoy cardiovascular training, muscular conditioning and flexibility training during uncomplicated pregnancies. I exercised through my entire first trimester and really felt good about it. I have made my health more of a priority than ever for myself and baby. Even during the bit of motion sickness I had, I worked out. To be honest…I usually felt better during my workout than before so I enjoyed the little break from the nausea (I know it seems counterintuitive 😉)

I want you guys to know it is OKAY for you to continue exercising and even to begin exercising during pregnancy! Always check with your health practitioner before begining exercise. There are numerous benefits to exercising during an uncomplicated pregnancy such as a stronger core to assist during labour and decreased risk of Diastasis Recti & post partum depression. As our bodies begin to change it becomes more important to understand what frequency, intensity, time and type is ok for you and baby during exercise so I do encourage contacting a prenatal coach as you begin exercising and advancing in pregnancy. It is also safe for you to exercise at any stage of pregnancy as long as you feel good and you have no contraindications.

img_2604I want future mamas to feel good and confident and not to be afraid of exercising during pregnancy. If you have any questions please don’t hesitate to reach the out to me. I know how daunting it can be browsing the internet reading the endless no no lists.