Recent happenings in my doula and prenatal fitness life

I have been very very busy lately! I have had my doula workshop completed and am working on getting more births scheduled along with working my normal 30 hour a week job and being a mom to an 8 month old (wow he is getting big!) as well as a wife to my patient husband.

What's new?
Well I have been working on securing a place to host my Dancing for Birth demo class as it seems to fall lower on my list of things to do daily for no other reason than there is not enough hours in the day! I am committed this week to make a breakthrough in this process so wish me luck! I have a location picked out that seems to be very promising and central in location here on the Peninsula so I hope it attracts moms and moms-to-be from all around. I need to schedule a few of these demo classes in order to get certified. I have been studying the material and making sure I am staying fluent in the training I received last month.

My first doula interview!
So before my doula training I had a friend as me to be by her side during her birth in July which led me to sign up for the training as soon as I could! Well I am still 100% committed to her and can't wait for the day! In the meantime, I hadn't even started to search for other births because the 4 day intensive training was still sinking in over the following few days. Well no sooner had I finished the last day, I was already approached by a wonderful mom-to-be who I had met in a couple encounters but never really had a chance to speak with one on one. She asked me if I would sit down for what doulas consider an interview (initial consultation). I was nervous but not to nervous and met her for tea at a local coffee shop. I respectfully put my phone on vibrate in my purse and tucked it under the table. We sat and talked for over 3 hours about birth, life, books, recent documentaries, my family, her family and the time just ticked by. We naturally carried on without a hint of how much time had passed!

Okay we learn in our training to keep these consultations to about an hour because we all have lives but it just seemed right this time that it lasted so long. I told her about my family which she knew I had a baby at home as well as my current job which fairly flexible in getting time off so I didn't think we would run into issues with me attending her birth. I told her not to give me an answer that day and to take a few days to decide whether she would want me at her birth. I left there feeling very good about everything we talked about and reflected on how I was able to gather the information I needed and give her information she needed (I thought I would forget everything I learned and not know what to say if she had a question!)

Today I received the notice that she had decided to hire me on as her doula and I am quietly excited (Well except for here and to my husband and a close friend!) as I head into a new challenge of balance it all. The birth is expected in early April and I don't have much time to prepare but I am confident I will be ready.

As I have gone through my training and met the many wonderful people in the local birthing community I have come to find many strengths among them but also many missing services that are not available in our area. One of these is prenatal and postpartum fitness! I really hope to hone on this and build something that will fill this void. Myself and a couple other birth professionals are joining together to make this happen. It really does take a village to raise a child but it also takes a village to support a mother in her own journey!

Keep following and I hope to have more to tell you soon!

Dancing for Birth workshop experience

This weekend was amazing! I spent Saturday and Sunday with some fabulous women including Dancing for Birth TM founder Stephanie Larson. My instructor training workshop provided me with many tools to assist pregnant and postpartum women with birth and working through postpartum issues. Through music and dance women can feel empowered with their own bodies. I am excited to schedule my first demo class and be well on the road to certification.

New happenings in my life: Doula workshop, Dancing for birth training, Sewing projects!

So I have been super busy with life and a 6 month old! Since my pregnancy and the birth of my son I have been delving into mommyhood and all things relevant. What does that mean for me? I have become a mommy meet-up goer, a seamstress, a laundry and housekeeping pro, and a concierge for all things baby! I love it all!

I have felt drawn to a higher calling recently and I am following it down the road to wherever it may lead me. What is this calling? Well I have decided that while I love my job/career in the clinical field I too love working with expecting moms and those who have just had their baby. It is a feeling I just can't shake! I thought I had my life figured out before bringing this wonderful little person into my world but then things have changed again.

So here are some upcoming things I have in my head and on my calendar. I am very excited about my "dancing for birth" instructor training workshop this month and I am hoping to touch on that more in future posts. I have signed up for a doula training workshop in March and can't wait to dive into the birthing community. This is something I never thought I would want to do but now I can't stop thinking about it! I hope to touch more on doula work and how I am balancing my family, my current job and a baby as I know it will be challenging but hopefully rewarding as well. I already have a birth lined up for July!

I have recently "mastered" the art of making cloth diapers. Well I am still always learning but I feel pretty good about my recent outcomes. I have had my name spread across the cloth diapering and birthing community in my area and have been getting many questions on the how-to and what-to of cloth diapering. I guess in my 6 months of motherhood I have become somewhat of a guru in this particular subject. I have my routine down to a science and even then I am always looking for better alternatives if there are any. I have spent a good part of my free days counseling other moms that are interested in cloth diapering as well as sewing and repairing them for myself and others. This has become somewhat of a side business more than a hobby and I look forward to seeing where this goes this year.

Life is taking me down a new road I thought never existed and I can't wait to see what happens. Possibly some people think I am crazy now and I have lost my mind since giving birth but I feel like our journey never ends and we are always exploring ourselves and new pathways. We are never done learning and there is always more out there to seek out. I have a super supportive husband that knows that when I am excited about something that I need to explore it even if I am not sure about it completely. He is such a good man to just let me spread my wings and be anything I want to be. If I told him I wanted to be an astronaut or a doctor he would probably say "go do it!" Maybe it's a little too much and sometimes and I do need someone to pull on the reigns a little but for now I am glad he is so open to this new adventure and seeing me happy. Everyone knows "happy wife, happy life!" and he has learned that quickly.

I guess the biggest perk of all is doing these things with my baby in tow and making new connections for him and I in the world of parenthood. He has made many new friends as we attend Le Leche League meetings, cloth diaper meet ups, and stroller fitness workouts. He is my little sidekick when I go to grocery store, shop for new fabrics, and he will even be on my hip at some of my upcoming trainings. I wouldn't have it any other way!

Here is my first attempt at balancing life with my new found passions all while working my normal 30 hour a week job at the hospital. Wish me luck!

More to come so stay tuned!

Lunging with baby!

 

Here is a new exercise for you mommies!

 

This is simply a lunge and arm raise for a full body workout. 

 

Initial position

Hold your baby under their arms in front of you while straddling your legs, one forward and one back

It is important to find a good balance and keep your core tight while holding your little one.

 

 Ending position

As you sit down into your lunge, bring your baby out in front by extending your arms.

Make sure you keep your knee over your ankle in the front and your hip and knee aligned at your back leg.

 

Perform 8-10 reps and 2-3 sets as tolerated. If you get tired take a break!

 

Alternative methods:

• Put baby in a carrier and skip the arm raises, instead place them on your baby or on your hips for balance.
• Use dumbbells instead of baby and keep palms facing down as you bring your arms up with the weights.
• Switch up the arm raises with bicep curls. This can be done with baby or weights.

In this photo my baby is about 14 lbs. As your baby gets heavier you will get stronger! If your baby is too heavy for you to properly do this exercise then place the baby in a safe place and try it with weights!

 

Do you have Stress Urinary Incontinence post-baby?

What is STI? Well Stress Urinary Incontinence is the inability to hold your urine while doing activities. This is due to weakened pelvic-floor muscles due to the weight of the uterus sitting on it for 9 months.

I personally haven't had this issue because of one of my favorite exercises...kegels! Yes I am bringing kegels up again in this post because it is probably the most important exercise you can do during pregnancy and after delivery. I purposely made sure I did my kegel exercises throughout my pregnancy and most definitely after delivery to prevent this incontinence issue.

Who is more prone to STI?
While anyone experience incontinence after pregnancy, there are five risk factors that could make you more prone to having this issue.

• Multiple pregnancies- a woman who has had more than one child has a weaker pelvic floor due to the multiple stretching and weight put on it.
 
• vaginal delivery- Women who deliver their baby naturally experience stretching and muscle trauma that can take a while to return to normal.
 
• high infant birth weight over 8 lbs- muscles stretch more for bigger babies!
 
• large infant cranial circumference over 35 cm- Just like bigger babies, a larger head circumference can create more muscle stretching and damage to the tissue during delivery.
 
• high maternal weight gain during pregnancy  over 28 lbs- Pressure from weight on already weak and over stretched muscles can create the perfect opportunity for urinary incontinence.
 
• perineal tearing during delivery- Tears are probably the most traumatic part of delivery. If you can get by with no tears or a small inner perineal tear good job but higher degree tears require stitches and lots of TLC!

I am here to tell you that kegels during pregnancy will help prevent STI! I have 4 of these 5 risks factors and I have not peed my pants once since coming home from the hospital. While I haven't had more than one baby I did have a vaginal delivery and I did have a baby who was over 9 lbs and had a head in the 90th percentile! My [regnancy weight gain was about 35 lbs and my perineal tear was minor and only required 2 stitches.

 

Kegels was the best thing I could do for myself during my pregnancy and I'm glad I didn't slack on it!

 

How to do kegels:

 

Lay down or sit in a chair when you first start learning how to do kegels. draw your pelvic floor up like you are "holding your pee"

 

Some people like to do this on the toilet while peeing and stopping the stream of urine to get a feel of what it should feel like (don't make a habit of this as it can cause a UTI)

 

You should do these whenever and wherever the mood strikes but at least several times a day holding for about 10 seconds and then releasing for 10 seconds. Try to do 3-4 sets of 10 reps each day.

 

You can also do quick kegels where you "pulse" your kegel contractions instead of holding them.

 

Happy kegeling!

Did you get moving today?

Today has been a lazy day but I still tried to get a little bit of exercise in during my errands. As I walked into the grocery store for a couple items, I decided to skip putting the carseat into a shopping cart and instead carried it through the store. My little guy is a little over 14 lbs now so with the carseat I was lifting well over 15 lbs. I was asked several times by store employees if I wanted a cart as I walked through the store, did it look like I was struggling? I didn't think so...maybe they just never see people opt to carry their carseats through the store! When they asked I would just tell them "no thanks! I am just getting a little workout in today!"

I got my goods and went on my way. I went to a different store for some special dog food I get my dogs. This is a 35 lb bag of dog food and I carried it in one arm and the carseat carrier in the other declining assistance from the store clerk. I felt strong like super woman! I was done with my errands so I could finally go home.

I had a friend visit today so I still didn't get my workout in but that's ok! I added to my upper body routine from earlier in the day by soothing my baby boy with arm curls! Yes I was holding him in the cradle position and he was fussy so I extended my arms straight and then curled them up toward my chest and gave him a kiss on the curl up. He loved it! He was cooing and smiling as I brought him up to my face! You should try about 8-10 reps and see if your baby enjoys it just as much as mine did!

So while I didn't get a full body workout today, I feel just a little bit stronger because of all of the upper body work I did! Baby is happy, I'm happy!

Always make sure you use correct posture while exercising and especially carrying awkward items like your baby's carseat! I carried mine out in front with both hands and my arms flexed upward as well as alternating arms while flexing my arm up into a curl. Carrying those carseats with your arms extended down to your side can cause you to lean and isn't good for your back so always use those arm muscles!

Mommy muscles

Ok let's face it...being a momma is a tough and rough job. I've only been at it for 10 weeks but I have noticed that my arms are becoming more and more toned every day just from carrying the little guy around with all of his accessories. For the first 6 weeks you are usually restricted to lifting the weight of your baby but after that you will find yourself carrying the diaper bag, car seat with baby in it, purse, groceries, and a latte all at once! Why take a second trip? I got this!

So as I promised before here is my first toning exercise, a half-squat holding baby. You should try this exercise for 8-10 reps and 2-3 sets a day. By holding your baby you are adding weight to your workout and also forcing your abdominal muscles to flex more readily than they would if you had to think about doing it yourself. This ensures good posture and gets those deep abdominal muscles.

Half-Squat: Targets glutes, quads, and lower back. We always should try to incorporate abdominal muscles in every exercise we do so holding baby is going to add abdominal flexion. If you aren't holding your baby make sure you focus on drawing in your tummy muscles during the entire series.

Starting position:

Feet shoulder width apart holding baby to chest. If you feel more comfortable you can use a baby carrier. Try a few half squats without baby to make sure you can do them without losing your balance.

 

Holding baby snugly (or place in carrier), bend your knees and stick your bottom out like you are going to sit in a chair. Keep your chest up and only go down as far as you feel comfortable. You should be able to see your feet still when you look down. If you knees come over your feet you are aren't pushing your bottom back far enough. 

 



 

Baby too big or too fussy to hold? Put him or her in a stroller in front of you and hold the squat through a round of "itsy bitsy spider" using your hands to tell the story. Your tot will love it!

 

As your baby grows in size so will the weight you are lifting so it's a great way to progress your strength training without thinking about it.

  

 

Some things I found out while exercising with baby:

• You should make sure he is fed and well rested about an hour before you start your exercise routine. You won't want to stop and feed your baby in the middle of your routine...frankly once you sit down you probably won't get back up to finish the second half!
• Don't feed your baby right before you exercise because you may get spit up on you!
• Baby takes the lead on your exercise program. If he or she needs to be cared for go ahead and do that and return once he or she is happy and content again.
• If you have an overly fussy baby try turning your routine into a game with them. Play peek a boo while doing squats, sing a song, or tell baby a story during wall sits. Make it fun and interactive!
• Some days are just going to be lazy days and don't kick yourself for it. Get back on the exercise bandwagon when you can.

STAY HEALTHY & FABULOUS!

9 weeks postpartum update

So I am at 9 weeks postpartum and doing very well. I am breastfeeding which seems to help shed the baby weight. I am doing very well at keeping my eating under control as well. As any new mom experiences, just as you get up to get something to eat you either get distracted by the cuteness of your new baby or they also want to eat. I constantly think about food all day but never get around to eating that much so I have to make sure I eat 3 meals a day or at least a protein bar or two.

A little background on me. I gained about 35 lbs in my pregnancy and most of it was gained in the last few months. I was sick the first 5 months! I didn't mind gaining this much and it didn't stress me out as I knew that was acceptable weight gain. Not every mom has the benefit of losing all her pregnancy weight right away but I consider myself pretty lucky. I am a fairly active person and every week after delivery I have seen the scale drop by a pound or two. I am now under my pre-pregnancy weight by 12 lbs! Yes that means I am 12 lbs lighter than I was before I even got pregnant, how does that happen?

I do contribute some of my weight loss to breastfeeding as many moms benefit from the extra calories burned with producing milk. I also have to consider that I have been very good with my food control. I want to set good examples of healthy eating for my son even at his young age. I focus mostly on portion control more than anything but I also don't have the sweet tooth I had before I was pregnant. Weird how that hasn't returned! Another thing that has helped me lose almost 50 lbs is my walking routine. I try to go out at least 2-3 times week with baby, stroller, and a resistance band. I walk at least a mile pushing the stroller (which burns more calories!) and doing resistance exercises with the band and body weight. Park benches are great tools to use for push ups and triceps dips!
Can't get outside? Try wearing your baby in a carrier during the day while you clean and do daily tasks. Use proper lifting techniques when squatting down. It is a safe and effective way to burn more calories without "doing exercises."

Tomorrow I am meeting up with a few mommas to walk at the park! I love meeting new people especially new mommas who can support me physically, mentally, and emotionally through this new journey of motherhood.

What are you doing to incorporate fitness in your post baby routine?

Just a little at a time

So getting started in a routine can be complicated in the first weeks after having your baby. All you want to do is rest and try to get some much needed sleep. It's the small things that count now. You don't need to start off running in the first 6 weeks but rather the opposite! Two of the most essential things you need to do are kegels and diaphramatic breathing. What are those? Well you may have heard of kegels from your doctor and if you haven't been doing them during pregnancy you probably are regretting that now as you still pee when you sneeze. Don't worry, it's not to late to start. No one will even know you are doing it!

So how do you do Kegel exercises?

First you need to find your pelvic floor muscles and this is best done while urinating. Stop the flow of urine midstream. Ok now that you know what it feels like don't do that again while peeing! It can lead to urinary tract infections so once you figure it out don't do it while urinating again.

Now that you know where your pelvic floor muscles are, lay on your back and tighten your pelvic floor muscles, holding the contraction for 5 seconds. Relax for another 5 seconds or so and then repeat this 4-5 times in a row. Once you get good at those you can progressively increase to 10 second holds and up to 10 times in a row.

Keep your abdominal and buttocks muscles relaxed while doing kegels as you want to focus solely on the pelvic floor. Relax and breath through your kegels and refrain from holding your breath.
For best results, do these exercises 3 times a day increasing up to 10 reps each time!

You can also do kegels while you drive a car, stand in a grocery line, read books to your little one, or watch television!

See that wasn't so bad...

Now you will really like this one. Diaphramatic breathing also helps restore those deep breathing muscles that were weakened during pregnancy. This is the perfect time to bond with baby.
Lay on your back and place your baby stomach down on your chest. While laying there relaxed, take deep breaths in through your nose filling your abdominal cavity and then release the air through your mouth as your abdominal cavity empties. Your baby should rise and fall on your chest with your breathing. You should remember to fill your stomach with air not your chest. You can check to make sure you are doing this right by placing one hand on your chest and one on your belly to see if you are a belly breather or a chest breather.
Take about 10-12 deep cleansing breaths and relax with your baby. Easy right?



You and your baby will love this and will have a great bonding moment that you may just never want to end. This is ok to do with baby while they are under about 15-20 lbs but should be discontinued with baby after that or if you get uncomfortable with baby on your chest.

Benefits of exercising during and after baby

Okay so I will admit it was hard to keep up exercising during pregnancy because of my hypermesis (excessive morning sickness) throughout my pregnancy. I was lucky and only gained the recommended 25-35 lbs during pregnancy but worried about how I was going to lose it all. In the weeks following childbirth I constantly thought about how long it would take for me to get my body back to at least how it was before I was pregnant. Knowing the benefits of exercise helped me start my journey as soon as I got the go ahead from the doctor at my 6 week follow up. Yes you should just rest for those 6 weeks (8 weeks for c-sections) and there is plenty of time to get your exercise on! It is important to get the clearance from your doctor in case other issues arise postpartum. Well at 9 weeks postpartum I am 11 lbs under my pre-pregnancy weight so I'm doing something right! You should remember that it took 9 months to put the weight on so give yourself at least 9 months to take it off.

There are many benefits to exercising but even more for those who are pregnant or have just had their bundle of joy. ACOG, The American Congress of Obstetricians and Gynecologists, state that mild to moderate exercise* can lead to easier labor and a reduction of postpartum depression. Just 30 minutes a day of exercise can have a very positive impact on your new mom mind and body.

*Keep in mind that mild to moderate exercise does not include risky or dangerous activities such a skiing, skydiving, scuba diving, and contact sports. These activities should be avoided and can lead to fetal harm or death.

Here is a list of benefits you can expect:

• Helps prepare body for an easier labor
• Increased muscle tone and strength
• Increased stamina for childbirth and keeping up with toddlers!
• Proportioned weight gain during pregnancy
• Eases morning sickness (if you can stand to exercise in the first place)
• Reduces incidence of baby blues or postpartum depression
• Become a positive healthy role model for your children
• Reduces backaches
• Reduces incidence of swelling
• Improved posture
• Quicker recovery postpartum

Discontinue exercise if:

• You experience dizziness, lightheadedness, cramping, chest pain, contractions, reduced fetal movement if pregnant, vaginal bleeding, or overheating.
• If your heart rate is over 85% of your target heart rate (calculate this by taking 220-age= your max heart rate and multiply by .85 and this will be your target heart rate).
• If you get tired or fatigued.

There are situations where exercising is not recommended and all women should speak with their care provider before starting an exercise program.

ACOG contra indicators for exercise are:

• Restrictive lung disease such a COPD
• Heart disease
• Incompetent cervix/cerclage
• At risk for premature labor
• Placenta previa after 26 weeks of gestation
• Premature labor during the current pregnancy
• Ruptured membranes
• Preeclampsia/pregnancy-induced hypertension
• Advised against exercise by care provider

HAPPY EXERCISING!
Drink lots of water and stay tuned for more information on exercising with your baby!

Sources: www.ACOG.org

I'm back!

For those that have followed me for a while know I have taken a hiatus this year from blogging. Being pregnant took a lot of energy out of me and I just fell away from maintaining my blog. As you can see I am making some changes in my topics of discussion and I hope you will continue to follow me and share my posts with those that could benefit from them. Feel free to send me topic requests as well and I will do my best to address them.

Traveling Fitness

Wow, I really took a hiatus from this for way to long! I have been planning my trip to Vegas and preparing for my PFT (fitness tests) for police departments. In this, I've been making sure I have a fitness plan for when I am in Vegas for 3 days.

Monte Carlo Hotel,  where we will be staying!

When you go on vacation, exercise isn't always your first priority but you need to make time for it!

So here are my ideas on how to make sure you travel with a fitness plan.

1. Luckily for me, my hotel has a fitness center with some awesome equipment. I have to pay a service fee to use it but I think it will be well worth it. I am going to set aside time each morning to workout and I will be dragging my husband along kicking and screaming (just kidding, he will probably go willingly).

2. I will be walking the entire strip, probably more than once in the time I'm there so I think I will be set on getting my 10,000 steps in a day. This will be the minimalist approach for exercise during my vacation, I will need to supplement with resistance training and more cardio.

3. Body weight exercises are free! Find a small space in your hotel room and do some sit-ups and push-ups. Try maxing out as many as you can do in a minute and repeat 5 times. You can do this with a small rest in between or spread your sets out throughout the day.

4. If you aren't packing light, throw in a jump rope or resistance bands in your suitcase so you can do your cardio and resistance training in your room. Jump roping is one of the best full body cardio workouts ever!Just make sure you aren't disturbing people below you while you are jumping around your room.

5. I really like this idea! Many gyms have free trials. They may be for just a couple days or a full week. Just make sure you have a local address to use because many gyms will require you to be a local resident. Got a relatives address you can use?

6. The perks of being part of a larger gym corporation like Ballys, Curves, or 24-Hour fitness is you can use their facilities across the country. That large gym membership may pay off after all if you are frequent traveler.

Just remember that any physical activity is better than none! Get out and explore, go for a hike or walk the beach. Explore Nature's playground and burn some calories. Plan on taking no more than 2 days off from exercise in a row, any more than that is a major setback and it can be difficult to get back on the bandwagon again.

My plans for Vegas are to walk a lot, see the sights, and avoid the buffet tables! I will do my running in the hotel gym in the morning and my body weight resistance training in my hotel in the afternoons before going out for the nightlife. I think I will be able to successfully stick to this plan because I see the goal I have set for myself and to be honest I have less than a month to go before I have to be ready for the PFT.

February 26th is my first one of several. I will have to run 1.5 miles in under 14.5 minutes, sprint 300 meters in around a minute, do a required number of push-ups and sit-ups in an allotted amount of time. I feel about 70% ready so 4 days off from my fitness routine will set me back, working out in Vegas will be very necessary for me!

Do you have a favorite travel exercise routine?

Snowball fights!

I got a good little workout today in an unexpected way. It started snowing and my dogs (well two of them, my older dog not so much) were so excited to play out in the cold white snow. I grabbed my snow boots and gloves and found myself chasing them through the backyard, throwing Frisbees, and getting into one-sided snowball fights with them. They love the snowballs and I didn't get any thrown back at me so we all were happy! I spent about thirty minutes outside with them. What a great time and I didn't even think about working out while I was doing it. These are the best kind of workouts, so go out and enjoy something fun that gets your heart rate up and keeps you moving.

Picture is from a couple weeks ago when we visited Leavenworth, WA. Brandon wanted to make snow-chairs on the side of a path by the river. People looked at us funny as they walked or cross-country skied by us. It was pretty entertaining as he offered to make perfect strangers a customized snow chair of their own :)

A healthy start to a workout

I was at my 14U Fastpitch practice yesterday and I had some of my girls experience some fatigue and dizziness during our pretty intense agility workouts. I can't stress enough about drinking water and eating properly to fuel your body before and after your workouts. It is such a conflict with many people who are trying to lose weight or young people who are scared that by eating could affect their image. If you are working out properly and not cheating yourself, you will be burning enough calories! Eat enough to calories to give you energy but not enough to weight you down and make you feel sick during your workout. Don't have time to sit down to a meal, drink a protein shake, yum!!

The easiest way to to calculate how much water you should be drinking is by using this formula. You should consume 1/2 ounce per pound of body weight if you're not active (that's ten eight-ounce glasses if you weigh 160 pounds), and 2/3 ounce per pound if you're athletic (13 to 14 glasses a day, at the same weight).

As for food intake, you should eat protein before and after your workout to help build your muscles and make sure you are getting enough carbohydrates and protein about 1-2 hours prior to your workout to fuel your body. You will see a huge difference in your performance if you are not used to eating before your workouts!

Any questions?

Seahawks Challenge!

Print this and put it by your drink during the game!

I decided to put on a Seahawks Fitness Challenge for tomorrow. Maybe it will bring the boys good luck!

So here is how it works:

During the game if the Seahawks make a Touchdown, Field Goal, interception, or make a sack then you have to do a coordinating exercise.

If the Saints make a touchdown, Field Goal, interception or a sack then you have to do different coordinating exercise!

It will be a fun way to stay active and maybe you can get everyone else around you to join in!

If the Seahawks make a Touchdown, do 10 squats (keep your knees in line with your ankles and behind your toes as well as your back straight)

....Field goal, do 10 jumping jacks

....Interception, do 10 crunches (Remember to protect your neck by not pulling on it with your hands. Preferably, cross your hands over your chest and look up at the ceiling while doing your crunches to keep your neck in neutral spine)

....Sack the quarterback, do 10 flutter kicks each leg (lay on your back, place your hands under small of your back to support it and lift your legs up about 45 degrees. Kick in the air alternating legs. Tighten your core muscles to keep your body stable on the floor)

If the Saints make a Touchdown, do 10 switch lunges (Stand in place in a lunge position with your left foot forward and your right foot back and then jump switching your legs so your right foot is forward and your left foot is back in a lunge position...that's one)

....Field goal, do 10 push-ups (you can do these against your kitchen counter for incline or bent knee style if you can't do the full ones)

...Interception, do 10 dirty dogs! (get on your hands and knees and lift your right leg, knee bent, to the side. Now do your left leg)

....Sack the seahawk quarterback, do 10 burpees! (Yes the ones where you get into the push up position, jump in towards your hands with both feet together and then stand up, repeat...see the sequence in the picture below).  

So there is your playoff fitness challenge for tomorrow!

Do it during that game or commercials... or keep a log and give yourself a good interval training session after the game by doing the exercises in the order they occurred in the game.

I'm looking forward to hearing how everyone did and if you got a good workout! I provided pictures for the ones that may seem unclear.

GO SEAHAWKS!

Adding Weight To Your Workouts

I was asked today what I felt about ankle weights and I wanted to pass on some information regarding adding weights to your cardio workout. I believe it is an EXCELLENT idea. Think about it...when you gain a few pounds how do you feel? Like you are carrying around more weight right! Well it is scientifically proven that the heavier a person is the harder their heart works during activity and therefore people that weigh more burn more calories. How many more calories you ask?

Research on the use of hand or wrist weights during a variety of different aerobic activities (e.g., walking, traditional aerobics, step aerobics) is very consistent and indicates that the use of 1- to 3-pound weights can increase heart rate by five to 10 beats per minute and oxygen consumption as well as caloric expenditure by about 5 to 15% compared to performing the same activity without weights. The beneficial effect of ankle weights is lower than that of either hand or wrist weights but an increase in heart rate and oxygen consumption are still more beneficial than unweighted cardio.

More mass equals a higher intensity workout! Who knew?

So be safe when picking the right times to use weights in your workout. If you have balance issues carrying traditional dumbbell style weights while walking on the treadmill may not be ideal so strap on some ankle and wrist weights and you can easily tack on 4-12 more lbs (2-4 ankle or wrist weights of 1-3 lbs each) and burn a few more calories per minute. Make sure you are monitoring your posture and stance when working out with weight bracelets and weighted vests as improper form can lead to injury. Weighted vests should only be 5-10% of your body weight to start. Reduce your weight if you experience a change in your posture resulting in hip, ankle, knee, or back pain.

So here's an idea:
As you lose weight, add more weight to your ankles, wrists and weighted vest to maintain the same weight and you will continue to increase your intensity while preventing a plateau in your workout. I would call it cheating but it's almost a crime!

Dear Diary: A week of Personal Training

Dear Diary,

For my 60th birthday this year, my daughter Rachel (the dear) purchased a week of personal training at the local health club for me. Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.

I called the club and made my reservations with a personal trainer named Belinda, who identified herself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear. My daughter seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.

MONDAY :
Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Belinda waiting for me. She is something of a Greek goddess - with blond hair, dancing eyes and a dazzling white smile. Woo Hoo!! Belinda gave me a tour and showed me the machines. I enjoyed watching the skillful way in which she conducted her aerobics class after my workout today. Very inspiring! Belinda was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time she was around. This is going to be a FANTASTIC week-!!

TUESDAY :
I drank a whole pot of coffee, but I finally made it out the d o or. Belinda made me lie on my back and push a heavy iron bar into the air - then she put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. Belinda's rewarding smile made it all worthwhile. I feel GREAT-!! It's a whole new life for me.

WEDNESDAY :
The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot. Belinda was impatient with me, insisting that my screams bothered other club members. Her voice is a little too perky for early in the morning; and when she scolds, she gets this nasally whine that is VERY annoying. My chest hurt when I got on the treadmill, so Belinda put me on the stair 'monster'. Why the heck would anyone invent a machine to simulate an activity rendered obsolete by elevators? Belinda told me it would help me get in shape and enjoy life. She said some other bullshit too.

THURSDAY :
Belinda was waiting for me with her vampire-like teeth exposed as her thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late, it took me that long to tie my shoes. Belinda took me to work out with dumbbells. When she was not looking, I ran and hid in the restroom. She sent another skinny bitch to find me. Then, as punishment, she put me on the rowing machine-- which I sank.

FRIDAY :
I hate that bitch Belinda more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic little cheerleader. If there was a part of my body I could move without unbearable pain, I would beat her with it. Belinda wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the Damn barbells or anything that weighs more than a sandwich. The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?

SATURDAY :
Belinda left a message on my answering machine in her grating, shrilly voice wondering why I did not show up today. Just hearing her made me want to smash the machine with my planner. However, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.

SUNDAY :
I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my daughter Rachel (the little shit) will choose a gift for me that is fun -- like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!!

Thought I'd post a funny joke that makes me laugh every time I read it! Just remember that you should not be so sore that you can't move the next day when starting your exercises, progress steadily and you will stick with your exercise routine and enjoy it more! Hope everyone is doing well this week, we are halfway through week one of 2011 so keep up the motivation!

Entertaining Workouts

It's 4 days into the new year and I'm sure you are already tired of your boring routine of jogging on the treadmill or doing crunches. So let's make sure you keep those resolutions by spicing it up a little bit!

It takes 6 weeks to instill a new habit so if you are already starting to rethink this whole exercise thing make a commitment to stick it out until the second week of February and you will be 90% more likely to keep going! Stop shy of this 6 week mark and it will be tough to jump back on the wagon.

So what are my exciting workout routines?

1. Downward Dog: If you have a pooch like I do (I mean the dog not the one around your tummy) then this may be the perfect workout for you. Grab your furry best friend and get moving.

Some fun exercises you can do with your pet:

• If you give your dog a command (for example: Sit) and your dog doesn't listen the first time you have to do 10 push-ups or any other exercise you choose. You get some dog training in and a workout!
• Relax with yoga or "Doga", yoga for dogs! You do the same yoga poses while using your dog as an extension of yourself. This website has some good pictures and information http://www.dogadog.com/

2. Trampolinercise: This is a low or no-impact exercise and it can bring you back to your childhood. You can use a large outdoor trampoline or a smaller trampoline.

Some fun exercises you can do on a trampoline:

• Hamstring curls. This is similar to the foot tap except that you bounce on one foot while bringing the other foot up to your buttocks, alternating sides.
• Jumping jacks. Converting this move from a floor exercise to a trampoline exercise eases the pressure on your knees. Remember to be careful to maintain your footing, especially on a mini trampoline.
• Twist bounce. Gently bounce with your feet in the center of the trampoline while twisting your body back and forth
• Add weights. for upper body strength use dumbbells while jumping and add some shoulder presses or punches.

3. Hula Hooping: Just a little hip action and you have got yourself a fun workout. Grab a hula hoop and make mini challenges on how long you can go for. Try it for 30 minutes and you just did the equivalent of 500 sit-ups! Make sure you get an adult size hoop, the kiddo's hula hoop is too light and too small to be effective.

4. Street fitness: Also known as "thug fitness" or "playground fitness." This workout uses outdoor facilities, playground equipment, benches, picnic tables, old tires, scaffolding and street signs. Here are some links:
http://www.streetworkout.com/

5. Interesting extracurricular activities: You could just go join a softball league or a soccer team or you could try some more adventurous routes such as rock climbing, surfing, snow boarding, or even join the circus! Well not literally join the circus but all it would take is installing a trapeze in your garage and you get yourself a fun exercise tool. You may also be able to find a trapeze class at your local gymnastics center. Could be pretty entertaining! Here's a couple class options in the Seattle area http://www.sancaseattle.org/flying-trapeze or http://emeraldcitytrapeze.com/flying.html

6. X-rated workouts: Feeling frisky? Try a pole dance or strip tease class. Ladies love these workouts because they are fun and make everyone feel sexy! You don't workout in lingerie but there are no rules about showing off your new found talents. So go shake what your momma gave you! There are classes locally in Poulsbo, WA http://www.dolphindanceexotic.com/

7. Treadmill Mix-up: Still not ready to leave your traditional workout equipment? That's fine! Try these treadmill workouts to keep the monotony at bay!

• Tune in to your favorite show and, whenever the show is on, run at a moderately-hard pace. At a commercial break (if you DVR, no fast forwarding!), slow the treadmill to an easy pace. Run hard again when the program returns. Repeat the pattern until the show ends. Guaranteed to break up monotony and keep you off snacks during prime time. Just think a 30 minute show will yield you a great 30 minute workout.
• Pyramids can be really beneficial and include intervals. Start with a moderate pace and a zero incline. Increase the incline by 1% each minute until you reach an incline you can no longer sustain then work backwards from your highest incline to zero percent. Try to increase your incline each time you do this workout. It keeps you focused on the minute not the total time.

Hope you have found something that may be interesting to spice up your workouts! Bring a friend and go try something outrageous!

Arthritic Joints and Exercise

If exercising alone wasn't hard enough, imagine being in constant pain because of inflamed arthritic joints. Many Americans experience some kind of joint pain in their knees, hips, shoulders, and spine. In 2006, 28 million Americans consulted their physician regarding some form of arthritis in their joints. There are two types of arthritis; Osteoarthritis and rheumatoid arthritis. Joint inflammation and cartilage degeneration often occur because of arthritis. Osteoarthritis is found in weight-bearing joints such a hip, knee, and spine. I'm going to talk more on the topic of osteoarthritis and provide some tips for exercising before and after joint surgery. If you are planning a surgery, you will want to start exercising 6 weeks or earlier prior to your surgery date. This will yield you the best results post surgery.

Exercise is very important for those who are experiencing arthritis. More than 40 million people have arthritis, including 33% of individuals over the age of 65. The saying "if you don't use it, you lose it" does not only apply to basketball skills and foreign languages! If you don't actively move each day, you will start losing the already limited range of motion arthritis provides because of pain. I always tell my clients to work through the arthritic pain and don't stop moving or it will only get worse.

The physical activity recommendation for arthritic joints is thirty minutes of physical activity a day. This can help individuals feel good and prevent progression of chronic medical conditions conditions, such as osteoarthritis and osteoporosis.

American Academy of Orthopaedic Surgeons has some great exercise tips for individuals with osteoarthritis, low back pain, osteoporosis, or total joint replacement.

• Engage in a balanced fitness program that includes walking, swimming, cycling, and stretching exercises
• Avoid exercises that place excessive stress on the joints like aerobic workouts, running, or competitive sports activities

Lower back pain can be caused by improper lifting, torn or tight ligaments. Exercise can be very effective in relieving lower back pain. Exercises that increase muscle strength to better support the spine as well as improve flexibility and function are essential.

• Perform daily stretching exercises
• Engage in a more active exercise program once the initial pain subsides that includes walking, swimming, bicycling and strength training with light weights

Most total joint replacements involve hip and knee joints and the most frequent reason for performing a total joint replacement is to relieve the pain and disability caused by severe arthritis. A proper exercise program can help restore mobility and strength in the joint.

• Avoid activities that place repeated stress on the replacement such as running, jogging, or skiing
• Engage in activities that do not place excessive stress on the replacement like swimming, bicycling, golf, and doubles tennis about 3-5 times per week. Progress slowly and gradually.
• Try to move your joints through their full and natural range of motion at least once per day, holding the stretch for at least 30 seconds.
• Progress to strengthening exercises to improve muscular endurance.
• Try isometric exercises which is basically flexing each muscle group and holding it for 30-60 seconds. Focus especially on your quadriceps, glutes, and calf muscles. Lay flat on the floor and focus on each muscle individually as you flex and relax one at a time.
• Seek medical advice before beginning any physical activity because some restrictions may be recommended

Sources:
http://www.aaos.org/
http://www.acefitness.org/
http://www.livestrong.com/

Send me a question! This post was in response to a question I received regarding hip and knee exercises pre- and post surgery.

Movement is a medicine for creating change in a person's physical, emotional, and mental states. 

Exergames vs traditional exercise

OK so most of us have a Nintendo Wii console or even the new Xbox Kinect and many of us use these consoles for our workouts more than traditional exercise routines. Well if you are one of those that say "I worked out on my Wii fit today" you should consider some of these findings.

While these exergames have become very popular they can be a very very mild form of exercise. The suggested exercise guidelines from the American Council on Exercise are "exercise most days of the week 30-60 minutes of moderate activity." These guidelines specifically state moderate activity so if you are working out using the Nintendo Wii you may be cutting yourself short. Don't get me wrong, any activity is better than none but consider it an excellent supplement to your moderate exercise program. You shouldn't focus on getting your Wii fit time in everyday but rather use it as an added bonus to your weekly activity goals.

Everyone is different when working out so your Wii workout could yield better results than others. Have you realized the lapse in time between instruction and actually performing the game on your console. This lapse in time is detrimental to your workout so choose a game with less instruction and longer challenges. One study showed that most people didn't even reach 60% of their HRmax using the Nintendo Wii fit with an average calorie burn of 3kcal/min. This is a third of the number of calories you would burn with a more traditional workout such as walking for 30 minutes or running for 20 minutes. I tested this study With my Xbox Kinect program and I was able to maintain 72% of my HRmax which is considered moderate exercise. This for me was about 140 bpm. I believe that the Xbox Kinect was able to provide a moderate workout. My suggestion is to monitor your heart rate while working out and determine for yourself if it is an effective workout.

How do you gauge your Gaming workout effectiveness?

Calculate your HRmax:

What is your HRmax? It is your max heart rate. I'm going to keep it as simple as possible for you. You can calculate your HRmax by subtracting your age from 220. This is a basic calculation but it will give you a guage on the maximum bpm your heart should pump. You wouldn't want to reach this heart rate during exercise but you do want to hit your target heart rate which is 60-80% of your max HR.

This is what it would look like:
I'm 25 years old so I woud calculate 220-25 (my age) = 195 bpm = HRmax
I will then take 65-85% of my HRmax of 195 bpm = 127 bpm-166 bpm = Target HR range

Moderate exercise should increase your heart rate to around 65%-75% of your Target HR range.
Moderate exercise for me at age 25 should increase my heart rate between 127-146 bpm.

Monitor your heart rate by using a heart rate monitor watch or check your pulse on your wrist for 15 seconds and multiply your bpm by 4 (30 beats in 15 seconds x 4 = 120 bpm).

If your heart rate is below 65% then you're exercising at a mild intensity and if you're workout brings your heart rate about 85% or above then you may be working out too hard and your body is not ready to work at that workload.

Use this tool to evaluate whether or not you really are getting the workout you think you are using exercise video games. If you are not getting a moderate workout then find ways to increase your intensity (change the challenge settings or really get into the game more and don't cheat yourself) or just use your gaming as an additional tool. Hope this gives you a good perspective on exergames!

Comment below on how you feel about your Wii or Kinect workouts!