tag:blogger.com,1999:blog-76492075270185658222024-03-13T01:21:34.034-04:00CoupleFitWelcome to CoupleFit!
We aim to inspire and educate our community through the promotion of fitness, proper nutrition, optimal fertility, and healthy pregnancy...Alex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.comBlogger246125tag:blogger.com,1999:blog-7649207527018565822.post-43555492156822970452014-04-13T18:19:00.001-04:002014-04-13T18:19:46.118-04:00Pregnancy Workout J - Weeks 28-31 (Last Pregnancy Workout)Hey everyone,<br />
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It has been awhile since we last posted (our apologies!!), but we have been very busy the past month with a move into our new house. While this did make it difficult to be consistent with our workouts, we did manage a few each week. We had to be creative, given our lack of gym equipment, and did more bodyweight and kettlebell exercises. <br />
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Unfortunately, at the advice of my OB/Gyn, my days of exercising will have to be put on hold for now... While I will miss my workouts, it is very important to follow the advice of your healthcare provider and do what is best for your pregnancy. I hope to still do some light exercise such as walking, yoga and stretching for now...<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhX-gZDKPPKo_b6Cg1hZnq8_rmebjg1V3ItF1wH6r39roWCbhmz576LT4WHp0VWGR32DaLqYAipDywdqh0ShEg5JIMdJ9h7zCk1pKacGQo0hC4BDTDJUBWf78rcUdZtpvaQSmo9YBQ1RXG/s1600/yoga.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhX-gZDKPPKo_b6Cg1hZnq8_rmebjg1V3ItF1wH6r39roWCbhmz576LT4WHp0VWGR32DaLqYAipDywdqh0ShEg5JIMdJ9h7zCk1pKacGQo0hC4BDTDJUBWf78rcUdZtpvaQSmo9YBQ1RXG/s1600/yoga.png" /></a></div>
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I will post the workout that I was doing between weeks 28-31. This was a FGB workout that consisted of 5 full-body exercises. As a reminder, this type of workout consists of 5 different exercises, completed consecutively for 1 minute each. This is followed by a 2 minute rest. Repeat 4 times for a total of 5 sets. Unfortunately, we never had a chance to video it for you - but here it is:<br />
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<u><strong>Full-Body FGB</strong></u><br />
<ol>
<li>Kettlebell swings</li>
<li>Kettlebell clean and presses</li>
<li>Jumping lunges/step-back lunges (I would do 10-20 seconds of jumping lunges and then finish off the minute with step-back)</li>
<li>Kettlebell one-arm rows</li>
<li>Alternating kettlebell deadlifts</li>
</ol>
This was a great cardio and strength workout that really got me working. Feel free to modify as you need with either alternative exercises or fewer reps. <strong>As always, follow your healthcare providers advice on whether or not it is safe for you to exercise during pregnancy</strong>. <br />
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This will be the last of my pregnancy workouts series. For many women, you will be able to continue to exercise further into your pregnancy. As you find exercise getting more difficult, try to incorporate more walking, yoga and swimming. <br />
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Feel free to send any questions you have our way and stay tuned for more posts in the future!<br />
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-Tannys & Alex<br />
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Alex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com0tag:blogger.com,1999:blog-7649207527018565822.post-48490137326554250532014-03-03T06:00:00.000-05:002014-03-03T06:00:04.991-05:00Pregnancy Workout I - Weeks 24-27Hey everyone,<br />
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This workout is a great addition to your workout repertoire
for both regular exercisers and pregnant women.<span style="mso-spacerun: yes;">
</span>We have adopted this workout from an App we discovered by Strong
First.<span style="mso-spacerun: yes;"> </span>Check out their great app to get
many new workout ideas and video demonstrations of exercises.<span style="mso-spacerun: yes;"> </span>Much of the content is free!<span style="mso-spacerun: yes;"> </span>We found this free workout on the app and thought
we would give it a try.<span style="mso-spacerun: yes;"> </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWUvGoD0nuCJwvgQwq4vCxEBTmANcB0v5fnK2c87Jk1B1q55QImazZxg1S9f7CA4Nsn0oJ_rHybmiA_ppA5_lws1dZ27RQMLRM4PcILSqT6NnA-Hp5Imv08rhYzsFEMhnJNHEI_0WKjgME/s1600/bigger-logo1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWUvGoD0nuCJwvgQwq4vCxEBTmANcB0v5fnK2c87Jk1B1q55QImazZxg1S9f7CA4Nsn0oJ_rHybmiA_ppA5_lws1dZ27RQMLRM4PcILSqT6NnA-Hp5Imv08rhYzsFEMhnJNHEI_0WKjgME/s1600/bigger-logo1.jpg" height="71" width="320" /></a></div>
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<a name='more'></a>This type of
workout strings together multiple exercises that you perform consecutively, and
for each set an increasing or decreasing number of repetitions is
performed.<span style="mso-spacerun: yes;"> </span>For your first set, perform
one rep of each exercise on each side.<span style="mso-spacerun: yes;">
</span>Take a short break, equivalent to the time it took you to
perform your set.<span style="mso-spacerun: yes;"> </span>Then perform two reps
of each exercise in the chain, followed again by rest equivalent to the time to
complete that set.<span style="mso-spacerun: yes;"> </span>We generally try to ladder 1 rep up to 5 reps
and then back down to 1 rep.<span style="mso-spacerun: yes;"> </span></div>
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Here is what we did for our circuit-ladder workout:<br />
<ol>
<li>One-hand kettlebell swing</li>
<li>Kettlebell clean</li>
<li>Kettlebell press</li>
<li>Racked kettlebell squat</li>
<li>One-hand kettlebell swing </li>
</ol>
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<b>Double Kettlebell Circuit Ladder</b></div>
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<b>Single Kettlebell Circuit Ladder</b></div>
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<object class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="https://i1.ytimg.com/vi/O-hvbJbyX_Q/0.jpg" height="266" width="320"><param name="movie" value="https://www.youtube.com/v/O-hvbJbyX_Q?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="https://www.youtube.com/v/O-hvbJbyX_Q?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
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You will find that it’s not too difficult to perform the low
rep chains, but actually becomes surprisingly difficult to do 4 and 5 reps
(especially for the pregnant ladies)!!<span style="mso-spacerun: yes;">
</span>As the workout gets easier, try increasing the number of ladders or
decrease your rest time.<span style="mso-spacerun: yes;"> </span>Feel free to
try to string other exercises together if you wish.<span style="mso-spacerun: yes;"> </span>Give this workout (and the Strong First app)
a try and let us know what you think!<span style="mso-spacerun: yes;"> </span></div>
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<span style="font-family: inherit;"><b>As always, if you are pregnant and exercising, you should already be performing
these types of exercises at this intensity prior to your pregnancy AND have
approval from your health care provider to exercise. </b></span></div>
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-Tannys & Alex</div>
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-TannysAlex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com0tag:blogger.com,1999:blog-7649207527018565822.post-58872320480701981972014-02-24T06:00:00.000-05:002014-02-24T06:00:11.671-05:00Pregnancy Workout H - Weeks 24-27Hey everyone, <br />
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One of the workouts I have put together for weeks 24-27 is a
another traditional circuit-based workout.<span style="mso-spacerun: yes;"> </span>I
have chosen 5 different full-body exercises, with a particular focus on back
for the upper body.<span style="mso-spacerun: yes;"> </span>As your belly continues
to grow, you may need to modify the weight you are lifting.<span style="mso-spacerun: yes;"> </span>Be careful with all exercises, but in
particular, stay strong with the kettlebell swing as your centre of gravity is
continuing to change and you may find you get more easily thrown off balance.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVfb-zyrV3inxjBQnaamsAjKi61fRloqMy8xCASi_UUFUJtXZsPcwSKaiuj2F6S9FtkYV3JPwqcWQC_Ok2MltzaVxyPNiEdRGEZz1ncnAHLld6BjfNOI8QAyyygbPXmR9zK3i8prYhKzG6/s1600/KETTLEBELL1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVfb-zyrV3inxjBQnaamsAjKi61fRloqMy8xCASi_UUFUJtXZsPcwSKaiuj2F6S9FtkYV3JPwqcWQC_Ok2MltzaVxyPNiEdRGEZz1ncnAHLld6BjfNOI8QAyyygbPXmR9zK3i8prYhKzG6/s1600/KETTLEBELL1.jpg" height="215" width="320" /></a></div>
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Here is what I did:</div>
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<ol>
<li>Kettlebell Swings</li>
<li>Assisted Pull-ups</li>
<li>Kettlebell Goblet Squats</li>
<li>Jungle Gym Reverse Pushups</li>
<li>Kettlebell Deadlifts</li>
</ol>
</div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: inherit;"><b>As always, you should already be performing
these types of exercises at this intensity prior to pregnancy AND have
approval from your health care provider to exercise. </b></span><br />
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<span style="font-family: inherit;">Give this workout a try! </span><br />
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<span style="font-family: inherit;">-Tannys <b><br /></b></span></div>
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-TannysAlex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com0tag:blogger.com,1999:blog-7649207527018565822.post-1042851682504995072014-02-17T06:00:00.000-05:002014-02-17T06:00:07.133-05:00Pregnancy Workout G - Weeks 20-23Hey everyone,<br />
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Another workout I have put together for weeks 20-23 of pregnancy is a circuit-based workout. <br />
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This workout is comprised of 5 exercises that are completed consecutively, followed by a short rest. I completed the circuit 3 times, for a total of 15 working sets. As this is not a time-based workout, take rest between exercises as you need it!<br />
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Here is what I did:<br />
<ol>
<li>Kettlebell Goblet Squats</li>
<li>Pull-ups (negatives)</li>
<li>Kettlebell Deadlifts</li>
<li>Incline Bench Press</li>
<li>Racked Kettlebell Step-back Lunges</li>
</ol>
For the pull-ups, I had Alex spot me. I started in the up position and then lowered myself as slowly as possible. I really felt it in my lats the next day! For the incline bench press, I made sure I was on a good incline, not laying too flat. I also used a lower weight than I would have pre-pregnancy. <br />
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<span style="font-family: inherit;"><b>As always, you should already be performing
these types of exercises at this intensity prior to pregnancy AND have
approval from your health care provider to exercise. </b></span><br />
<br />
Stay tuned for more pregnancy workouts!<br />
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-TannysAlex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com0tag:blogger.com,1999:blog-7649207527018565822.post-43273404459449107412014-02-10T12:56:00.003-05:002014-02-10T12:56:44.568-05:00Pregnancy Workout F - Weeks 20-23<div class="separator" style="clear: both; text-align: center;">
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Hey everyone,<br />
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A great workout style to try at this stage of your pregnancy is a Density workout. This is a time-based workout that is efficient, and combines both strength and conditioning components.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWjl4MAq29mx4u92SpoTDAbCFwr67TnFXMUM56_3BUSRBpItstBKIsJ3_89EKwUR7rxecPUsTKifAvmAh3c9tTHJAgHAOcWP1SeEvltv4g_sLvsTQRPCGTQg7LWLrVDO0Fd2BePQle8r3K/s1600/preg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWjl4MAq29mx4u92SpoTDAbCFwr67TnFXMUM56_3BUSRBpItstBKIsJ3_89EKwUR7rxecPUsTKifAvmAh3c9tTHJAgHAOcWP1SeEvltv4g_sLvsTQRPCGTQg7LWLrVDO0Fd2BePQle8r3K/s1600/preg.jpg" /></a></div>
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For this workout, I have chosen 10 different upper and lower body exercises. These exercises are completed as pairs, for 5 minutes per pair. If you get tired, add in some runs or something like shadow boxing. I try to perform one set of each exercise, run up and down a flight of stairs, perform another set, followed by another run and one final set. For most exercises, this can be completed in 5 minutes. Then take 2 minutes rest before starting the next pair. The entire workout takes 35 minutes.<br />
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Here is what I did:<br />
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1. Kettlebell Goblet squats<br />
2. Kettlebell overhead carries - I did this just walking back and forth across my basement<br />
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<b>Kettlebell Goblet Squat</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMX4CUfvF8RhXcDLuJaXYFJuMAixb_hPAIomBJvkvzUCKAVKNTwj8Ov8K_zb37oshJDFRDtax1NmblmAXGm8de2Ir7cgDdype7C2huZf8ksErKCfg4r8GM-vHBohYd3YTs3sBxqirotpz0/s1600/squat.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMX4CUfvF8RhXcDLuJaXYFJuMAixb_hPAIomBJvkvzUCKAVKNTwj8Ov8K_zb37oshJDFRDtax1NmblmAXGm8de2Ir7cgDdype7C2huZf8ksErKCfg4r8GM-vHBohYd3YTs3sBxqirotpz0/s1600/squat.JPG" height="320" width="240" /></a></div>
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3. Kettlebell Deadlifts<br />
4. Jumping Toe Touches<br />
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5. Kettlebell swings<br />
6. Kettlebell Press<br />
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<b>Kettlebell Swing</b> </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRW-O-Ck6nBGLzK-AzsJR0y9fxF893HhvGRk5LSW8uOVU3bzOOPdueZ0MZTa4r3sGrg1x50YcbS8y0xFN5J6Pgx2WQo3Uw6GCPJpIuRi2fMJE25zkNAElyFeIjqrMYd9CAZD1eywhxAqkJ/s1600/swing.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRW-O-Ck6nBGLzK-AzsJR0y9fxF893HhvGRk5LSW8uOVU3bzOOPdueZ0MZTa4r3sGrg1x50YcbS8y0xFN5J6Pgx2WQo3Uw6GCPJpIuRi2fMJE25zkNAElyFeIjqrMYd9CAZD1eywhxAqkJ/s1600/swing.JPG" height="320" width="240" /></a></div>
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7. Hip Thrusts<br />
8. Kettlebell Snatches<br />
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9. Racked Kettlebell Step-back lunges<br />
10. Kettlebell Cleans<br />
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<div style="text-align: center;">
<b>Racked Kettlebell Step-back Lunge</b> </div>
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<span style="font-family: inherit;"><b>As always, you should already be performing
these types of exercises at this intensity prior to pregnancy AND have
approval from your health care provider to exercise. </b></span><br />
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Make this workout as easy or hard as you like by increasing the weight you use or the number of reps you perform. Give it a try and let me know what you think!<br />
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<span style="font-family: inherit;"><b> </b>-Tannys</span> Alex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com0tag:blogger.com,1999:blog-7649207527018565822.post-58783272722367707652014-02-05T08:28:00.004-05:002014-02-05T08:29:36.046-05:00Back Exercises During PregnancyHey everyone,<br />
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As you continue to get further along in your pregnancy, you will need to modify your workouts accordingly. One area that you should continue to focus on is your back. Keeping your back strong will help to improve your posture (along with many other benefits).<br />
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Check out this article posted by Girls Gone Strong to find out more about the benefits and specific back exercises to focus on:<br />
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<a href="http://www.girlsgonestrong.com/the-3-best-upper-body-strength-training-exercises-for-pregnancy/">http://www.girlsgonestrong.com/the-3-best-upper-body-strength-training-exercises-for-pregnancy/</a><br />
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You may find that these exercises (especially pull-ups) become more difficult the further along you get in pregnancy, with the more weight you gain. If you are struggling with your pull ups, try doing them with a spotter to help you, or use resistance bands to lessen the load. If you are using bands, ensure you are not bouncing up and down, but still performing controlled movements.<br />
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You can also try "negatives" which emphasize the lowering part of the exercise. Start in the top position (jump, use a bench, or use a spotter to get there) and then lower yourself down as slowly as possible. <br />
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Make an effort to incorporate these exercises into all of your workouts for a strong and healthy back!<br />
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-Tannys Alex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com0tag:blogger.com,1999:blog-7649207527018565822.post-27322706735506064512014-01-10T06:00:00.000-05:002014-01-10T06:00:08.032-05:00Pregnancy Workout E - Weeks 16-19Hey everyone,<br />
<br />
Here is a second workout that is suitable for weeks 16-19 of pregnancy. <br />
<br />
<span style="font-family: inherit;"><b>As always, you should already be performing
these types of exercises, at this intensity, prior to pregnancy AND have
approval from your health care provider to exercise. </b></span><br />
<br />
<u>Pregnancy Workout E - Weeks 16-19</u><br />
<br />
<b>Superset A</b><br />
<ol>
<li>Kettlebell swings </li>
<li>Kettlebell one-arm rows </li>
</ol>
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<b>Video Demonstration - Kettlebell swings & one-arm rows</b></div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/gevi0Dsy-Zk?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<ol>
</ol>
<b>Superset B</b><br />
<ol>
<li>Racked kettlebell step-back lunges </li>
<li>Kettlebell snatches</li>
</ol>
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<b>Racked kettlebell step-back lunges</b></div>
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<b>Kettlebell snatch - Bottom</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIMAPQ2oF1HKNgQm9j2IxLTFW25ZdGtov_PGWdgXEBEK2L6Xdk2S6MVrTgnsEoFW8b5mG2m7ZmF0kGvfjY9Yikfpu9ie1hZLFdRSQPlfkKyMJ44KSdSoQBKa-a9aY-8JOwPx0WGVBEzrpJ/s1600/snatch+bottom.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIMAPQ2oF1HKNgQm9j2IxLTFW25ZdGtov_PGWdgXEBEK2L6Xdk2S6MVrTgnsEoFW8b5mG2m7ZmF0kGvfjY9Yikfpu9ie1hZLFdRSQPlfkKyMJ44KSdSoQBKa-a9aY-8JOwPx0WGVBEzrpJ/s1600/snatch+bottom.JPG" height="320" width="240" /></a></div>
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<b>Kettlebell snatch -Top</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLqUb1WoDw03W2SSKnhIsQzqboPpcYzwYHlBRI8FrshLrR43-ZMJaNeLoPGAEjpxw_8Te1pzN31jkHArPiImoqugcYdRb8HYY4V0gi_XDJwYxS24oKcCiUFVAlRu-2so1zsIiFxZUz9OqN/s1600/snatch+top.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLqUb1WoDw03W2SSKnhIsQzqboPpcYzwYHlBRI8FrshLrR43-ZMJaNeLoPGAEjpxw_8Te1pzN31jkHArPiImoqugcYdRb8HYY4V0gi_XDJwYxS24oKcCiUFVAlRu-2so1zsIiFxZUz9OqN/s1600/snatch+top.JPG" height="320" width="240" /></a></div>
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Feel free to modify the exercises or lower your weights as needed. As
you continue to grow, you might find these exercises are becoming harder
to perform with good form. Keep in mind your ligaments are more lax,
thus you are more prone to injury - so if something does not feel good
to perform, change the exercise rather than risk hurting yourself. <br />
<br />
-Tannys<br />
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<br />Alex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com1tag:blogger.com,1999:blog-7649207527018565822.post-1563275564860121292014-01-05T08:37:00.002-05:002014-01-05T08:37:16.486-05:00Pregnancy Workout D - Weeks 16-19<div class="separator" style="clear: both; text-align: center;">
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Hey everyone,<br />
<br />
Happy New Year! Now is the time to get back into your workout routine if you've been overindulging during the holidays!<br />
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<a name='more'></a>Here is a great full body workout that is suitable for 16-19 weeks pregnancy (or earlier). <span style="font-family: inherit;"><b>As always, you should already be performing
these types of exercises at this intensity prior to pregnancy AND have
approval from your health care provider to exercise. </b></span><br />
<br />
<span style="font-family: inherit;"><b><u><span style="font-family: inherit;">Weeks 16-19 - Pregnancy Workout D</span></u></b></span><br />
<span style="font-family: inherit;">This workout consists of two ladders. Start with 10 reps, followed by 9, 8, 7, etc. until you reach one rep of each. For Ladder A, alternate between exercises 1 and 2 (i.e. 10 swings, immediately followed by 10 squats, 9 swings, 9 squats, etc. ). Take breaks as needed.</span><br />
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<span style="font-family: inherit;"><b> </b></span><br />
<span style="font-family: inherit;"><b>Ladder A</b></span><br />
<ol>
<li><span style="font-family: inherit;">Heavy Kettlebell Swing</span></li>
<li><span style="font-family: inherit;">Kettlebell Goblet Squat </span></li>
</ol>
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<span style="font-family: inherit;"><b> Kettlebell Swing</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCzBXm_Wa2gVZ8dXjCgUpzDD6ueRiXtUTl2HmCRFAvVX_q2R7a2WG7Ff2xHr0GovoXnDwRucGP1rThrqv-xPhY3GIK265Fl4LGZ067Vhn1jcTjF9ATeFFredm7wcY-lGmEaUtRPuoUsmz6/s1600/swing.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCzBXm_Wa2gVZ8dXjCgUpzDD6ueRiXtUTl2HmCRFAvVX_q2R7a2WG7Ff2xHr0GovoXnDwRucGP1rThrqv-xPhY3GIK265Fl4LGZ067Vhn1jcTjF9ATeFFredm7wcY-lGmEaUtRPuoUsmz6/s320/swing.JPG" width="240" /></a></div>
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<span style="font-family: inherit;"><b>Kettlebell Goblet Squat</b></span></div>
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<span style="font-family: inherit;"><b>Ladder B</b></span><br />
<ol>
</ol>
<ul>
<li><span style="font-family: inherit;">Band-assisted pull-ups</span></li>
</ul>
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<b>Band-assisted Pullups</b></div>
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You may find these exercises are becoming more difficult to perform as you progress in your pregnancy. If you have pain or feel your form is suffering, modify or change the exercises as you see fit!<br />
<br />
-Tannys<br />
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Alex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com0tag:blogger.com,1999:blog-7649207527018565822.post-68723088457368997102013-12-23T12:39:00.002-05:002013-12-23T12:40:20.322-05:00How much weight should I gain in pregnancy?Hey everyone,<br />
<br />
As discussed in a previous post, excess weight can definitely hamper your fertility and increase your chance of miscarriage (to read the full post, check out: <a href="http://couplefit.blogspot.ca/2012/06/is-excess-weight-affecting-your.html">http://couplefit.blogspot.ca/2012/06/is-excess-weight-affecting-your.html</a>). For this reason, I always encourage my patients to bring their weight into a healthy range prior to conceiving. Ideally, your pre-pregnancy body mass index (BMI) is in the normal range to optimize your success.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyOlzT3u4frGJZk3tAfTvrJmIRqUM48qnvpErOmNBsSAmglGzk4HAizzDlqJn3M8qr0Uuje2uh7G-OCgt1O-oHPHnNzOyB3SuGG6XFV-ueNm9Y_uu1tZhMeUZQnIc8OW6F543C0LFnhiKa/s1600/BMI-Chart1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyOlzT3u4frGJZk3tAfTvrJmIRqUM48qnvpErOmNBsSAmglGzk4HAizzDlqJn3M8qr0Uuje2uh7G-OCgt1O-oHPHnNzOyB3SuGG6XFV-ueNm9Y_uu1tZhMeUZQnIc8OW6F543C0LFnhiKa/s400/BMI-Chart1.png" width="400" /></a></div>
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But, now that you're pregnant, you need to slowly start to gain weight to create a healthy environment for your baby. However, being pregnant does not mean you get to eat anything and everything you want!! If you gain too much weight, this also can have a negative impact for both you and your baby (higher risk of gestational diabetes, high blood pressure, cesarean section delivery, to name just a few).<br />
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So, how much weight gain should you be aiming for? This is dependent on your pre-pregnancy weight. Essentially, underweight women need to gain more weight than the average person, and overweight women need to gain less. <br />
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The Institute of Medicine (IOM) developed guidelines in 2009 on gestational weight gain (for a singleton pregnancy - weight gain goals are higher for multiple pregnancies)<b>:</b><br />
<ul class="hyphen-block">
<li>BMI <18.5 <span class="nowrap">kg/m<sup>2</sup></span> (underweight) — weight gain 28-40 lbs (12.5-18 kg)</li>
<li>BMI 18.5 to 24.9 <span class="nowrap">kg/m<sup>2</sup></span> (normal weight) — weight gain 25-35 lbs (11.5-16 kg)</li>
<li>BMI 25.0 to 29.9 <span class="nowrap">kg/m<sup>2</sup></span> (overweight) — weight gain 15-25 lbs (7-11.5 kg)</li>
<li>BMI ≥30.0 <span class="nowrap">kg/m<sup>2</sup></span> (obese) — weight gain 11-20 lbs (5-9 kg)</li>
</ul>
To calculate your personal weight goal, check out this Health Canada link <a href="http://www.hc-sc.gc.ca/fn-an/nutrition/prenatal/bmi/index-eng.php">http://www.hc-sc.gc.ca/fn-an/nutrition/prenatal/bmi/index-eng.php</a> to see how much you are recommended to gain. Keep in mind, these are general recommendations, and you should always discuss
what your weight gain goals are with your health care provider.<br />
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Keeping your weight gain in check will put you one step closer to a healthy pregnancy and delivery!<br />
<br />
-Tannys<br />
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<br />Alex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com0tag:blogger.com,1999:blog-7649207527018565822.post-343593274811877312013-12-17T11:48:00.005-05:002013-12-17T11:48:59.533-05:00Pregnancy Workout C - Weeks 12-15Hey everyone, <br />
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Here is another workout possibility that is ideal for 12-15 weeks of pregnancy. This is an intense 5 round FGB workout using both upper and lower body. <br />
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<a name='more'></a><br /><u><span style="font-family: inherit;">Weeks 12-15 - Pregnancy Workout C</span></u><br />
<span style="font-family: inherit;">This workout consists of five different exercises, performed consecutively, each for 1 minute. After completing all five exercises, you get 1 minute of rest before starting the next round. Complete 5 rounds in total for a workout that takes 30 minutes. This workout is quite intense and will really get your heart rate going. </span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Here is the workout:</span><br />
<ol>
<li><span style="font-family: inherit;">Kettlebell swings - I used a slightly lower weight than usual to be able to perform for about 1 minute without resting (I did 35 reps per set)</span></li>
<li><span style="font-family: inherit;">Alternating kettlebell deadlifts - I performed about 10 per side within each minute</span></li>
<li><span style="font-family: inherit;">TGU's (Turkish Get Ups) - Each rep takes about 30 seconds, thus one rep per side/minute</span></li>
<li><span style="font-family: inherit;">Jumping Lunges - I performed jumping lunges for about 30 seconds, at which time I had to switch to step back lunges</span></li>
<li><span style="font-family: inherit;">Plank - try to hold for 1 minute each set (keeping good form!)</span></li>
</ol>
<b>Video Demonstration</b><br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/kvkpgfuSrJQ?feature=player_embedded' frameborder='0'></iframe></div>
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<span style="font-family: inherit;"><b>As always, you should be already performing
these types of exercise at this intensity prior to pregnancy and have
approval from you health care provider to exercise. </b></span><br />
<span style="font-family: inherit;"><b><br /></b></span>
<span style="font-family: inherit;">Enjoy!</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Tannys & Alex<b><br /></b></span><br />
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-Tannys & AlexAlex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com0tag:blogger.com,1999:blog-7649207527018565822.post-66286680300166712562013-12-09T10:14:00.003-05:002013-12-09T10:48:39.225-05:00Pregnancy Workout B - Weeks 12-15Hey everyone,<br />
<br />
Here is another great full body workout, suitable to perform between weeks 12-15 of pregnancy.<br />
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<b>As a reminder, you should always get approval from your health care provider prior to starting any exercise program, especially during pregnancy. Also, keep in mind, we do try to describe and demonstrate the exercises, but there are obvious limitations to providing this information over the web. If you unsure how to perform an exercise or worry you are doing it incorrectly, you may wish to modify with another exercise you can safely perform.</b><br />
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<u><span style="font-family: inherit;">Weeks 12-16 - Pregnancy Workout B</span></u><br />
<span style="font-family: inherit;">This workout includes four
exercises, performed in 2 supersets. Complete 3 sets of exercises 1 and
2, followed by 3 sets of exercises 3 and 4. Take breaks between sets
as needed.</span><br />
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<b>Superset A</b><br />
<ol>
<li>Overhead Kettlebell Stepback Lunges</li>
<li>Double Kettlebell Single Leg Deadlifts </li>
</ol>
<b>Superset B</b><br />
<ol>
<li>Jungle Gym Reverse Pushups - you can modify with some type of rowing movement if you do not have a Jungle Gym or similar apparatus.</li>
<li>Pushups</li>
</ol>
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<b>Video Demonstration</b><br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/GyNqeRM2YxU?feature=player_embedded' frameborder='0'></iframe></div>
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During a recent trip, Tannys also performed this particular workout, and modified some of the exercises based on available equipment. For Superset A, she performed the lunges holding 2 dumbbells by her sides (you could also hold the dumbbell overhead), and used a single dumbbell held in front for the deadlifts.<br />
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For Superset B, she performed bench rows, as well as pushups. <br />
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This is a great example of how you can modify your workout to suit where you are and what equipment you have. No excuses to not fit in a workout!<br />
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Enjoy!<br />
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-Tannys & AlexAlex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com0tag:blogger.com,1999:blog-7649207527018565822.post-42991210562570465002013-11-21T06:00:00.000-05:002013-11-21T06:00:01.873-05:00Pregnancy Workout A - Weeks 12-15Hey everyone,<br />
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Over the next several months, we will be posting workouts that are suitable to perform during pregnancy. Types of exercises that can be safely performed change throughout your pregnancy, and you must adapt to this.<br />
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Most women are able to continue the same types of exercises they were doing pre-pregnancy during the first trimester. You do not want to start intensely exercising, however, if your body is not used to this. In this case, I recommend starting out with low-impact and lower-intensity exercises such as walking or swimming. You may need to modify your workout routine depending on how you are feeling. Many women experience nausea and vomiting in the first trimester and are generally more fatigued than usual. If this is you, you might need to scale things back until you are feeling better.<br />
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The second trimester is typically when women start to feel less nauseated and fatigued and can potentially increase their exercise regime again. It is important to still pay close attention to how you are feeling however, as you do not want to overdo it. At about 12 weeks gestation, the uterus starts to grow out of the pelvis. As the uterus grows, it can press on the blood vessels returning blood back to the heart when lying down, which can lead to a lightheaded or dizzy feeling or potentially restrict blood flow to the uterus. Most women can still safely do exercises lying on their backs until about 16 weeks. However, everyone is different and you may need to stop sooner. Assess how you feel to determine if exercises lying down are tolerable during this time frame.<br />
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<span style="font-family: inherit;">As discussed in previous posts, there are some contraindications to exercise during pregnancy.<span style="mso-spacerun: yes;"> <b> </b></span><b>You MUST check with your doctor prior to following any fitness regime to determine if exercise is safe for you.</b><span style="mso-spacerun: yes;"> </span></span><span style="font-family: inherit;">Please also remember that there are
limitations to providing exercise information online. I can
provide you with demonstrations of how to perform exercises, but
executing the exercises in a safe manner is your responsibility. Any
type of exercise has the risk of injury, so be careful when exercising
and know your limitations.</span><br />
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<span style="font-family: inherit;">Over the next 4 weeks, I will post a few different exercise routines that are suitable for weeks 12, up to week 16 of pregnancy. Most exercises will be using your own bodyweight, or with kettlebells or a JungleGym suspension trainer. Most exercises can be modified based on your available equipment and skill level. </span><br />
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<u><span style="font-family: inherit;">Weeks 12-16 - Pregnancy Workout A</span></u><br />
<span style="font-family: inherit;">This workout includes four exercises, performed in 2 supersets. Complete 3 sets of exercises 1 and 2, followed by 3 sets of exercises 3 and 4. Take breaks between sets as needed.</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;"><b>Superset A</b></span><br />
<ol>
<li><span style="font-family: inherit;">Bodyweight Pullups - can modify as needed with a spot or band-assisted</span></li>
<li><span style="font-family: inherit;">JungleGym Pushups - can modify by performing against a wall, or regular pushups on the ground (you can perform the movement from your knees as an easier variation)</span></li>
</ol>
<span style="font-family: inherit;"> </span><b><span style="font-family: inherit;">Superset B</span></b><br />
<ol>
<li><span style="font-family: inherit;">Double kettlebell squats ( I am using 2x12 kg kettlebells) - can modify with lighter kettlebells or bodyweight-only</span></li>
<li><span style="font-family: inherit;">Kettlebell swings<b> </b>(I am using a 24 kg kettlebell) - can modify with a lighter kettlebell </span><b> </b></li>
</ol>
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<b>Video Demonstration</b><br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/HdhsWPpFrX0?feature=player_embedded' frameborder='0'></iframe></div>
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Use modifications and rest periods as needed to customize the workout to your abilities. Always make sure to listen to your body as to whether you should exercise that day, and how hard or long.<br />
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Stay tuned for more pregnancy workouts!<br />
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-Tannys & Alex<br />
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<br />Alex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com0tag:blogger.com,1999:blog-7649207527018565822.post-32763118842504724542013-11-17T15:56:00.001-05:002013-11-17T15:56:53.114-05:00Exercise during pregnancy to improve your baby's brain developmentHey everyone,<br />
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A recent article in The Globe and Mail caught my attention, as it discussed yet another benefit of exercise during pregnancy. This article discusses an abstract presented at the Neuroscience 2013 conference in San Diego, California. Researchers from University of Montreal examined exercise in pregnant women to assess its impact on newborn brain development.<br />
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They recruited women during their first trimester of pregnancy and randomly assigned them to an active or sedentary group. Active group women exercised for a minimum of 20 minutes, 3 times per week during their pregnancy, while those in the sedentary group exercised for 12 minutes per week. Newborn brains were then assessed 8-12 days after birth by electroencephalogram (EEG). The babies were played sounds to see if they could discriminate between different pitches, which was assessed by the size of the wave created on EEG. Those babies born to mothers from the active group had smaller waves, indicating less energy required to identify pitch changes, which in turn demonstrates heightened maturity.<br />
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Further information on this topic is required, as this is a small study that only assessed 18 newborns and this group is planning to reassess babies at one year of age for ongoing development. However, this is another good reminder to lace up your running shoes and hit the gym while pregnant. Besides all of the benefits for you, you may also be making your baby smarter!!<br />
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-Tannys<br />
<br />Alex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com0tag:blogger.com,1999:blog-7649207527018565822.post-42911451531941592422013-10-06T06:00:00.000-04:002013-10-06T06:00:04.790-04:00New Workout Program: The 10,000 Swing Kettlebell WorkoutHey everyone,<br />
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Recently, we came across a really intriguing workout program, called the 10,000 swing kettlebell workout (<a href="http://www.t-nation.com/workouts/10000-swing-kettlebell-workout">http://www.t-nation.com/workouts/10000-swing-kettlebell-workout</a>). It was featured on the Strongfirst website and seemed like it would be challenging and effective.<br />
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One line at the outset of the article really caught our eye, <span style="color: black;">"Every person who has completed this 20 workout plan has increased lean muscle mass while dropping body fat." The thing that solidified our decision to try it was seeing that the author was Dan John. He's a bit of a legend in the strength and conditioning world. We figured, what did we have to lose if we tried it out for a month? It seemed that we had a lot to potentially gain...</span><br />
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<a name='more'></a>We have now completed several of the workouts. In many ways, it is a simple program. You perform 500 kettlebell swings per workout (aiming for perfect form). After the first few workouts, we have also started to introduce other supplementary moves in between the sets (as described in the article). For example, in the last workout, Alex performed sets of 5, 3 and 2 reps of wide-grip pullups. Not only did this allow him to perform an extra 50 pullups throughout the workout, but it also became an extreme challenge for his grip!<br />
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Although we realize Dan John would not approve, we did modify the workout slightly. Doing 50 swings in a row (as per his article) is very taxing on your grip. To ensure we could complete the workouts safely (and using good form), we used this rep range: 15, 20, 25, 40. We performed the five circuits with that pattern, for the total of 500 reps each workout.<br />
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Our initial observation is that this workout is tough! 500 reps is a lot, for any exercise. We are timing our workouts, as suggested, and definitely seeing a decrease in the amount of time it takes to complete it. The toughest workout is definitely the second day (you perform them on consecutive days). By that point, your hamstrings, glutes, abs, and grip will be really sore and fatigued (especially after the first couple of workouts). There is definitely a mental aspect to this program as well, since you have to push through the discomfort and keep focused on high quality reps.<br />
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We're excited to keep going and see the results that this program will bring. We'll keep you updated as we go!<br />
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- Tannys & AlexAlex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com0tag:blogger.com,1999:blog-7649207527018565822.post-15140023014625731602013-10-02T19:23:00.002-04:002013-10-02T19:23:36.645-04:00Take Your Workout Outdoors!Hey everyone,<br />
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To take advantage of the beautiful fall weather this past weekend, we did our workouts outdoors (in our backyard). There was lots of shade and a refreshing breeze, making the workouts quite enjoyable. For those of us who work indoors, it's important to find opportunities to get some fresh air and natural vitamin D. The next time you're planning your workout, consider whether you can do a portion or even all of it outside.<br />
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<b>Kettlebell Stepback Lunges</b><br />
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<b>Kettlebell Goblet Squats</b></div>
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<b>Video Demonstration - Kettlebell Snatches</b><br />
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Even Mak had a great time with us outdoors!<br />
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Give an outdoor workout a try. You can easily bring a kettlebell outdoors. You can also do bodyweight exercises (e.g. pushups, jumping lunges) or use a nearby play structure for pullups or to attach a suspension trainer. Alternatively, you can go for a walk, run, or do hill sprints for conditioning. There are so many options! You won't regret taking your workout outside.<br />
<br />
-Tannys & AlexAlex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com0tag:blogger.com,1999:blog-7649207527018565822.post-75451269251063832952013-09-26T06:00:00.000-04:002013-09-26T06:00:06.554-04:00Running With MakotoHey everyone,<br />
<br />
In a few weeks, Alex will participate in the annual government charity (GCWCC) 5km run. To prepare for this, we have started to do a weekly 5km run. Although Alex's goal isn't to run with a fast time (~25 minute pace estimated), he wants to be comfortable during the run.<br />
<br />
Since we have a dog (Makoto; or Mak, for short), we wanted to include him in our training. He normally gets daily walks of 5-10km. Thus, we weren't worried about the distance, although we weren't sure if he would be able to maintain the pace...<br />
<br />
<strong>Mak</strong><br />
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<a name='more'></a>We need not have worried. We went for a 6km run the other day and he was leading the way throughout. There were several moments of acceleration and sprinting, as he tried to take off to chase squirrels. With a bit of correction ("Leave it!"), we kept him on track. <br />
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<strong>Alex and Mak on the 6km training run</strong><br />
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All in all, he was a good running companion. He definitely enjoyed himself and watching his enthusiasm gave us a boost too. He has so much energy - he finished the 6km run with plenty in reserve. It didn't tire him out, at all!<br />
<br />
Walking and running outside with Mak is always a treat - we get fresh air, some vitamin D, and finish feeling refreshed and rejuvenated. He is also a perfect partner for us, since he is always eager and willing to go (no complaints about exercising from him!).<br />
<br />
We look forward to our upcoming runs in the next few weeks, as well as the charity run in October. Not only is the run for a good cause, but it helps us cross-train and incorporate some runs with Mak. Now let's hope for decent Fall weather so that we can all enjoy the rest of the season before Winter's arrival!<br />
<br />
- Tannys & AlexAlex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com0tag:blogger.com,1999:blog-7649207527018565822.post-7047397243998150662013-09-21T14:27:00.001-04:002013-09-21T14:27:52.898-04:00Training for Strongfirst & a New Upper-Body WorkoutHey everyone,<br />
<br />
We haven't been posting very frequently over the last few months (sorry!), but we have at least been consistent with our own fitness. We have been doing, on average, four workouts a week, as well as some swimming, yoga, and long walks with our dog.<br />
<br />
We have also started training for the Strongfirst kettlebell instructor certification (<a href="http://www.strongfirst.com/kettlebell-instructor-certification-sfgi/">http://www.strongfirst.com/kettlebell-instructor-certification-sfgi/</a>), which is a challenging 3-day course. There are strict requirements for your fitness level, technique, and coaching ability. Attitude and 'grit' is also important, since it is essentially a 3-day-long workout, with the testing performed on the final day.<br />
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We're excited about this certification (as well as a bit nervous!) - it's been good to have something to train for. It has really helped focus our training, as we have put extra emphasis on particular exercises and technique. One of the new things that we have done lately is focus on double kettlebell training. This has been a great addition to our fitness repertoire, as exercises like double swings, clean and presses, and double kettlebell squats have been fun to work on. They're also quite challenging and have helped us gain strength, power, and conditioning.<br />
<br />
We are still doing single kettlebell work (e.g. snatches), as well as regular exercises (e.g. pullups) in our workouts. In a recent upper body-focused workout, Alex combined sets of double (24kg) kettlebell clean and presses, with sets of weighted (32kg) pullups. We have included two short demonstration videos below, to show how this workout is performed.<br />
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<strong>Demonstration 1: Double kettlebell (24kg) clean and presses</strong><br />
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<strong>Demonstration 2: Weighted (32kg) pullups</strong></div>
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This was a fun upper body workout. By doing the clean and presses first, Alex found the pullups to be much more challenging (as he normally does those first in a superset). It was a quick workout, completed in under half an hour.<br />
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Best of luck to everyone in their workouts and in pursuing their fitness goals!<br />
<br />
- Tannys & AlexAlex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com0tag:blogger.com,1999:blog-7649207527018565822.post-43811447498176388762013-08-31T06:00:00.000-04:002013-08-31T06:00:01.211-04:00Keeping Track of Your FitnessHey everyone,<br />
<br />
One of our readers has asked: <i>"In some of your posts you refer to fitness logs. Never having used one,
I'm not sure what information is important to include in them. Are there
any that you would recommend, keeping in mind that I'm a newbie to
exercise and don't want to spend all week charting what I've done (or
didn't do!!). Thanks."</i><br />
<br />
This is a great question, as it is often something that is overlooked when starting a fitness regime. <i> </i>We ensure to keep track of each workout we complete. This helps us remember what we have done, as well as monitor for progress (or lack thereof...). You don't need anything fancy. We use a small notebook that is easily transported with us for travel, etc. We also use a calendar to track our activities (including workouts, walks, bike rides, swims, etc.). This helps us keep track of how active we are each week. <br />
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For each entry, we include the date and type of workout we are doing that day (for example, Lower Body Circuit Workout). We weigh in before each workout (measuring weight, body fat percentage and muscle percentage). Keep in mind, however, that your numbers will fluctuate daily and it is best to use these numbers to track things over the long-term. Frequently, we'll flip back in our notebook to look at trends in our numbers. <br />
<br />
Before each workout, we plan what type of workout and the specific exercises and number of sets we will be completing. You can even plan your workout ahead of time (we do this if we are doing
an early morning workout, so we can get up and already have things
planned out). We generally record weights used and number of reps (unless we are doing timed workouts, such as density or FGB). This allows us to monitor our progress in weight lifted or number of reps over time. Be sure to add in comments of how the workout went that day, any injuries, etc.<br />
<br />
Recording your workouts should not take a lot of time. We choose to use a notebook, but there are also many fitness apps available to track your progress. You need to choose whatever works best for you!<br />
<br />
We hope these tips are helpful! Let us know if there is anything else you do to track your fitness!<br />
<br />
-Tannys & AlexAlex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com0tag:blogger.com,1999:blog-7649207527018565822.post-52596024083410048812013-08-28T08:38:00.000-04:002013-08-28T08:38:49.440-04:00Having Trouble Developing a Well-Rounded Fitness Program?Hey everyone,<br />
<br />
Recently one of our readers asked an important question: <i>"So here's the deal. I joined a 'no frills' gym. Great cardio and
strength training equipment and lots of other stuff (free weights,
medicine balls, bench presses, etc.) but what do I do with it all!! It's
somewhat overwhelming and I have no idea where to start. Any pointers on
how to begin to put together a workout schedule/plan? How much cardio,
how much strength training? How often should workouts be changed? What
exercises should I be doing? How often should I work the same muscle
groups etc. There are so many different workouts on the internet, it's
hard to know how to put together a well rounded fitness program. Any
help would be GREATLY appreciated!"</i><br />
<br />
<br />
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<a name='more'></a><br />
First of all, you are not alone! Many beginners and experienced exercisers struggle with developing a program for themselves. <br />
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Ask yourself a few questions:<br />
<ol>
<li><b>What are your goals?</b> Are you training for a specific event (e.g. marathon) or just trying to improve your overall fitness? </li>
<li><b>What is your level of fitness right now? </b>Are you a couch-potato or are you already in good shape and just looking to refine your program?</li>
<li><b>Do you have restrictions based on medical conditions or injuries? </b>Always consult your physician before starting a new exercise routine to ensure it is safe for you.</li>
<li><b>What activities do you enjoy doing?</b> For example, if you absolutely hate running, it will be difficult to motivate yourself to do this activity over time. Perhaps you should try other types of cardiovascular conditioning such as swimming or biking.</li>
<li><b>How many days per week are you planning to exercise? </b> Set a realistic goal - we aim to exercise about 4 days per week, however realize some weeks we can only fit in 3 workouts and some weeks we have time for 5!</li>
</ol>
There is no correct answer on how many days to strength train vs. cardio - you need to find what works for you. We generally do more strength training then specific cardiovascular activities, however many of our strength workouts include a cardio component (i.e. Tabata training, FGB workouts). It can be hard to find the time to fit everything in - you may need to change your schedule a bit each week to fit everything in. It can also be nice to supplement with things like yoga to increase your flexibility.<br />
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On your cardio training days, your best bang for your buck is with interval training - use activities like running swimming, biking and add in interval sprints (a certain distance or time that you go "all-out" followed by steady-state activity. <br />
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On your strength training days, you can either do full-body workouts or divide into upper and lower body. We prefer upper/lower body splits which makes it easier to do workouts 2 days in a row. As mentioned above, you can try to work in a conditioning component to your workouts by taking less rest between exercises, super-setting exercises or doing a fast-paced workout. <br />
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Spend your time wisely by doing basic foundational exercises to target your big muscle groups - in
doing this, you will also work your smaller muscle groups as well. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6Ha7ipVD5dosGgAzo37uHslkT_ntxHTSj5S1lU8XL6u8VwaRUiF60aIU3nEf1RkN8KWsiPXYRx9f0X6tZrNC-TcfhTfq5DvM_QiNVBhK7wmRo64CUtthGC96kwoHMSvA4lv9yKbE76_WI/s1600/37959-clip-art-graphic-of-a-pink-guy-character-doing-push-ups-by-jester-arts.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6Ha7ipVD5dosGgAzo37uHslkT_ntxHTSj5S1lU8XL6u8VwaRUiF60aIU3nEf1RkN8KWsiPXYRx9f0X6tZrNC-TcfhTfq5DvM_QiNVBhK7wmRo64CUtthGC96kwoHMSvA4lv9yKbE76_WI/s1600/37959-clip-art-graphic-of-a-pink-guy-character-doing-push-ups-by-jester-arts.jpg" /></a><b>Examples of some exercises and the muscles they target</b>:<br />
<ul>
<li>Quads - squats, lunges</li>
<li>Hamstrings - deadlifts</li>
<li>Glutes - lunges, hip thrusts</li>
<li>Back - pullups, rows</li>
<li>Chest - bench press, incline press, pushups</li>
<li>Shoulders - overhead press, handstand pushups</li>
</ul>
If you're doing an upper or lower body workout, choose 1-2 exercises to target each large muscle group. If you're doing a full body workout, consider trying 1 exercise for most muscle groups. Vary exercises you do to keep your muscles guessing and keep you motivated. <br />
<br />
Other Tips to keep motivated include:<br />
<ul>
<li>Choose exercises you enjoy</li>
<li>Be realistic in your goals - don't expect major body transformations overnight</li>
<li>Find a buddy to exercise with - we always try to exercise together to cheer the other person on!</li>
<li>Use your children or pets as a good reason to exercise - get out for a family walk or jog!</li>
</ul>
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We hope you find this useful as a place to start formulating your exercise plan. Stay tuned as we post more beginner workouts to get you moving!!<br />
<br />
-Tannys & Alex<br />
<br />Alex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com3tag:blogger.com,1999:blog-7649207527018565822.post-17275801616734021512013-08-18T10:12:00.001-04:002013-08-18T10:12:39.531-04:00Another Great Lower Body Ladder Workout!Hey everyone,<br />
<br />
It has been awhile since we've completed a ladder workout, so we decided to add this component into our lower body workout a few days ago. Ladder workouts are excellent for both strength and conditioning. If you take only very short breaks, they can be completed fairly quickly as well, giving you a great workout in a short amount of time.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxUBk5my7upvAl648QsvmGTT1YtWxk1SaunzO4NQFAL0OCafno45wG2fyNO_gMbZb5RFnaulLy0UY1rfExyIh50cn-mW3Vr91IBA9GaeFBeoNr6PjlmLu_XbifC80_rib1fJXyrhPMRruF/s1600/s+and+c.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxUBk5my7upvAl648QsvmGTT1YtWxk1SaunzO4NQFAL0OCafno45wG2fyNO_gMbZb5RFnaulLy0UY1rfExyIh50cn-mW3Vr91IBA9GaeFBeoNr6PjlmLu_XbifC80_rib1fJXyrhPMRruF/s1600/s+and+c.jpg" /></a></div>
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<a name='more'></a>For this ladder, we paired two double kettlebell exercises - the double kettlebell swing and double kettlebell squat. Start with 10 reps of each exercise, followed by 9, 8, 7 and so on until you reach 1 rep. We find the first 3-4 sets most difficult, but the sets start to go by more easily as your reps decrease. Take short breaks to catch your breath and ensure you keep good form. <br />
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Below is a video of Tannys completing the last 3 sets (reps 3, 2 and 1) of her ladder. She is using 2x12kg kettlebells.<br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/NWg176Bn6Og?feature=player_embedded' frameborder='0'></iframe></div>
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If you are in a time crunch, you can use the ladder as your entire workout, or add in a finishing exercise. To finish off our workout, we completed 10 Turkish Get Ups (TGU's) - 5 per side. These were definitely a challenge after the ladder workout, as we were already quite fatigued. <br />
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If you're looking for a lower body challenge, give this ladder workout a try. You will definitely be sore for a few days after this one!<br />
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-Tannys & Alex<br />
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-Tannys and AlexAlex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com0tag:blogger.com,1999:blog-7649207527018565822.post-2823105105585390262013-08-11T06:00:00.000-04:002013-08-11T06:00:01.698-04:00Another reason to not skip breakfast!Hey everyone,<br />
<br />
We've always been told that breakfast is the most important meal of the day. Well, here is another reason that you should not go hungry in the morning!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK46wZYCzJUskT1t0Iy3Ynu20awxkfmxGEqIClJGh0bEpAb_sQ5mMIg7ZYQEogKT01NiZH1QRHxc_o11zyY6NMhzbKFnNso1rWMUzf1fWh622zNtoFujuYRQ7tamixlxAoynsyhj8DS66t/s1600/bf.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK46wZYCzJUskT1t0Iy3Ynu20awxkfmxGEqIClJGh0bEpAb_sQ5mMIg7ZYQEogKT01NiZH1QRHxc_o11zyY6NMhzbKFnNso1rWMUzf1fWh622zNtoFujuYRQ7tamixlxAoynsyhj8DS66t/s200/bf.jpg" width="200" /></a></div>
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A recent study published in the journal "Obesity" examined when the best time of day is to consume your calories. They took 93 overweight and obese women in their 40's, suffering from metabolic syndrome, and gave them a 1400 calorie/day diet for 3 months. The participants were divided into two groups:<br />
<ol><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe7xFzmGefsfxHtlEBJQyteBOr8TCuQRPuEmRq0VayZBJLXi2jBjEA3EQbVGMqAwoKx8F0a3al_MJa6u2ug5m5rvUeKXVsI3bJujF1yTmIiNN3T-azcoYhgiaJ_iKtOj-1olOS7v4sLIwR/s1600/bb.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe7xFzmGefsfxHtlEBJQyteBOr8TCuQRPuEmRq0VayZBJLXi2jBjEA3EQbVGMqAwoKx8F0a3al_MJa6u2ug5m5rvUeKXVsI3bJujF1yTmIiNN3T-azcoYhgiaJ_iKtOj-1olOS7v4sLIwR/s200/bb.jpg" width="200" /></a>
<li>Group A ate a large breakfast (700 calories), followed by a 500 calorie lunch and 200 calorie dinner. <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhklhQs_Ns1X0XpwQvroghfczWn4NonlAI3zU85yHUO5Wvsv5t8bvrrGuKu0Mech7Ka3_OUQHw9tpQFFmeHulP9dpyLW5OVruN3E3DdixCW8KV83ESM-ZfhZpxLRuDvWVgEc8zP7i2uKbuf/s1600/steak.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="139" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhklhQs_Ns1X0XpwQvroghfczWn4NonlAI3zU85yHUO5Wvsv5t8bvrrGuKu0Mech7Ka3_OUQHw9tpQFFmeHulP9dpyLW5OVruN3E3DdixCW8KV83ESM-ZfhZpxLRuDvWVgEc8zP7i2uKbuf/s200/steak.jpg" style="cursor: move;" width="200" /></a> </div>
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<li>Group B ate a small breakfast (200 calories), followed by a 500 calories lunch and 700 calorie dinner. </li>
</ol>
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They found that after 3 months, Group A had lost more weight, had smaller waist circumferences, and lower levels of triglycerides, fasting glucose, insulin and levels of insulin resistance. They also reported feeling higher satiety (more full and satisfied).<br />
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As these women all suffered from metabolic syndrome (suffer from conditions such as high blood pressure, high blood sugars or diabetes, abnormal cholesterol levels and abdominal obesity), results may not be completely generalizable to everyone. However, they do show the importance of a healthy start to your day.<br />
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So, if you're not eating breakfast, make sure you make some changes to incorporate this meal into your morning routine. Your body will thank you for it!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdBLL-S18Dum5Z2Mm045lMvdZYP4xFdnD2Zl7LlDDXKtVRAfixHF3hlgNiZNKVzdGLlWcku-Ba3_4tvzckgMVWqLtsSWVZm6rmtkSpVq73yLi9FwddKWDh5newHwSeIWHi0Dys-soH_8LZ/s1600/ResilientWoman.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdBLL-S18Dum5Z2Mm045lMvdZYP4xFdnD2Zl7LlDDXKtVRAfixHF3hlgNiZNKVzdGLlWcku-Ba3_4tvzckgMVWqLtsSWVZm6rmtkSpVq73yLi9FwddKWDh5newHwSeIWHi0Dys-soH_8LZ/s200/ResilientWoman.jpg" width="200" /></a></div>
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-Tannys & Alex<br />
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<br />Alex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com0tag:blogger.com,1999:blog-7649207527018565822.post-27032180055594097052013-08-07T08:27:00.001-04:002013-08-07T08:27:36.304-04:00Car Pushing and Kettlebell SwingsHey everyone,<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWhHakR6LoHrhNvPVcR7TvdvBPvIriViPMrHa8-boYKrWlh2HlOjxMYqHhRc7dA5a7xGSrrxOXjBXZSjIH5v-htoEFY2van08BEwk3S6sc6cR7rVh4asrElE3tX6vmvtWEIcmo6W1H0lN-/s1600/7897417-man-pushing-broken-car.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWhHakR6LoHrhNvPVcR7TvdvBPvIriViPMrHa8-boYKrWlh2HlOjxMYqHhRc7dA5a7xGSrrxOXjBXZSjIH5v-htoEFY2van08BEwk3S6sc6cR7rVh4asrElE3tX6vmvtWEIcmo6W1H0lN-/s1600/7897417-man-pushing-broken-car.jpg" /></a></div>
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Over this past long weekend, we decided it was time to do a killer strength and cardio workout, including one of our favorite types of exercise - car pushing! Combining this with some kettlebell work, gave us a great full body challenge. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7_bDSOdqIpZYJFokh4Yjq3P6wnREg5pL-435RcU3KHwC9rCveKwgPFfBB9uy0sRfXMPLynvj2kD_pj_M3utMN4JHBevWkvrFqhlfgZjNjrgj7215jPq4B96rwDHw2edjhBN1M8Z2z8K37/s1600/kb.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7_bDSOdqIpZYJFokh4Yjq3P6wnREg5pL-435RcU3KHwC9rCveKwgPFfBB9uy0sRfXMPLynvj2kD_pj_M3utMN4JHBevWkvrFqhlfgZjNjrgj7215jPq4B96rwDHw2edjhBN1M8Z2z8K37/s1600/kb.jpg" /></a></div>
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<a name='more'></a>When we woke up on the long weekend Monday, it was a beautiful day and a bit cool outside. We find early morning is the best time for this workout, before it gets to hot, and also before too many people are outside driving around. You will definitely get some funny looks from the neighbours and those driving by, as well as a few offers to help boost your car!<br />
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Car pushing is a terrific strength and conditioning workout, that really blazes your legs. Try turning around and pushing the car backwards to really feel the burn in your quads.<br />
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<b>Tannys pushing the car up a slight incline</b></div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dw971jPZq62Q_fpW3c6x3rFVMJTJO0xRuB76Ue6k6g-fhR9qsUrPkoLJfR9Cm9YBXIovWdXWLLWHFX2RMaR5w' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
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Between the two of us, we completed three loops around our block and were exhausted by the end. We then brought our workout inside and completed 5 sets of 25-30 kettlebell swings. These were a killer on our legs, right after our outside workout! <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWyTTH2ur6Q5dMhBsc2-xiLkSQ95ZJIxijeDpi8dt-xE3VpxwL8GGUtczvc1IAYSmg8-yLuQIKXgKm2R9pMhoAfwqMjS9xyhprXxpq8pNq9BdIra3gojQKO0sD6eQ4qyz7MHkjEGV09x3H/s1600/220px-Dragon_Door_Kettlebells_in_Three_Sizes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWyTTH2ur6Q5dMhBsc2-xiLkSQ95ZJIxijeDpi8dt-xE3VpxwL8GGUtczvc1IAYSmg8-yLuQIKXgKm2R9pMhoAfwqMjS9xyhprXxpq8pNq9BdIra3gojQKO0sD6eQ4qyz7MHkjEGV09x3H/s1600/220px-Dragon_Door_Kettlebells_in_Three_Sizes.jpg" /></a></div>
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We recommend you give car pushing a try on a cool summer or fall morning. Make sure you have at least two people (so one can be in the car steering, while the car is in neutral) and switch places as you fatigue. Give it a try and let us know what you think!<br />
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-Tannys & AlexAlex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com2tag:blogger.com,1999:blog-7649207527018565822.post-54288490795287760062013-07-29T06:00:00.000-04:002013-07-29T06:00:00.252-04:00CoupleFit Back in Action - Upper Body WorkoutHey everyone,<br />
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As we continue to get back into the swing of things with more frequent workouts, we put together this upper body circuit. This workout includes four different exercises completed circuit style x 4, for a total of 16 sets.<br />
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Here is what we did:<br />
<ol>
<li>Parallel Pullups (Tannys - bodyweight, Alex - weighted)</li>
<li>Kettlebell Boxer Press (or Incline Bench Press)</li>
<li>Kettlebell Rows</li>
<li>Alternating Kettlebell Shoulder Press</li>
</ol>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/ylJ1l7aS8Z4?feature=player_embedded' frameborder='0'></iframe></div>
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This is a great upper body workout, that targets all of your large muscle groups. Give it try!<br />
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-Tannys & AlexAlex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com0tag:blogger.com,1999:blog-7649207527018565822.post-76378106324165115512013-07-25T14:35:00.003-04:002013-07-26T07:23:11.178-04:00CoupleFit Back in Action - Lower Body WorkoutHey everyone,<br />
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After a brief slow down in our workouts, we are back in action! Things have gotten pretty busy for us over the past couple of months, so we have had less time to exercise and thus, no time to blog!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQUekgS0biyNmzPQAikEXCttZ3qoHLubZSZd2NT1UhRRXY0l15nStl9JfPQRqlx5OFaVuuJrVM8g0U4ZlhFOfHzTCscYnCbVBXkDuhsCyI2XSctkpkQuOBaVdBPzmWkEtC14NUd0fubgU5/s1600/busy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQUekgS0biyNmzPQAikEXCttZ3qoHLubZSZd2NT1UhRRXY0l15nStl9JfPQRqlx5OFaVuuJrVM8g0U4ZlhFOfHzTCscYnCbVBXkDuhsCyI2XSctkpkQuOBaVdBPzmWkEtC14NUd0fubgU5/s1600/busy.jpg" /></a></div>
Despite our lack of time, we have still managed to fit in 2-3 workouts
each week to try to maintain our gains. But we are excited now to
really get back into things. <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnGi5Lz3q8L1AbSgjyAUKROY2uKEojjLdG_efMX_kuOVs9aHAl_eZKl3HBVYhCVz5q2Y6f34tH5LGsFvDce4Wo_LX_4nYHoWcfRd8Suil1WITJI87eQBYaJVSZVex1sSzJ9jQp2qiDXW9l/s1600/busy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br />
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This workout is a short workout that includes four different exercises, completed circuit style, for 4 sets. <br />
<ol>
<li>Trapbar Deadlifts</li>
<li>Kettlebell Goblet Squats</li>
<li>Kettlebell Swings</li>
<li>Overhead Bulgarian Split Squats</li>
</ol>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/IjH0E6EoFAo?feature=player_embedded' frameborder='0'></iframe></div>
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Although this workout is short, it is still challenging! Give it try and let us know how it goes for you!<br />
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-Tannys & Alex</div>
Alex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com0tag:blogger.com,1999:blog-7649207527018565822.post-62425697429203121372013-06-21T08:35:00.002-04:002013-06-21T08:35:45.802-04:00Great travel workout in under 30 minutes!Hey everyone,<br />
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Tannys was recently travelling for work. As she did not have a lot of time to complete a workout, she put together a density workout, comprised of just four sets (eight exercises in total), that she completed in her hotel room.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ5SX49v5sF4PflFZ8jcFgq6D4ky7H0nV_IXz2AdUjd1vW5CV_2FLUHmVVcHaYyj6JXVuUsseJIgevtV32ENz0U_7RroI8WETWw2C3JPWsrvQshC2loNtHNic36aMQkpuXJgBrmOQz_8Ku/s1600/Hotel-workout.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="186" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ5SX49v5sF4PflFZ8jcFgq6D4ky7H0nV_IXz2AdUjd1vW5CV_2FLUHmVVcHaYyj6JXVuUsseJIgevtV32ENz0U_7RroI8WETWw2C3JPWsrvQshC2loNtHNic36aMQkpuXJgBrmOQz_8Ku/s320/Hotel-workout.jpg" width="320" /></a></div>
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Each set of two exercises is performed for 5 minutes, alternating between the two exercises as needed. Take 2 minutes of rest between each set. The entire workout can be completed in less than 30 minutes!<br />
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The only equipment needed is a chair or surface that you can rest your shoulders on for hip thrusts and a sturdy desk or table that you can suspend from underneath for reverse pushups. <br />
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Here is what she did:<br />
<ol>
</ol>
1. Jumping lunges + Pushups <br />
<br />2. Shoulder-elevated hip thrusts + Sleeping crabs<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT2zlQL19wNM2JZxZXm-9L8sv1DwSioh-lHDxU8ev3xu7WlJ74eIbdKyjqlgK6hZ7qeScIKHPN9q_M6mHLYyYMtEIi4euXGel45KJGKwBmcrej_AT4ZtO3rva26R_irWjlhi9Mx1t4qoHJ/s1600/hip+thrust.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT2zlQL19wNM2JZxZXm-9L8sv1DwSioh-lHDxU8ev3xu7WlJ74eIbdKyjqlgK6hZ7qeScIKHPN9q_M6mHLYyYMtEIi4euXGel45KJGKwBmcrej_AT4ZtO3rva26R_irWjlhi9Mx1t4qoHJ/s200/hip+thrust.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Completed with shoulders elevated on a couch or bed</td></tr>
</tbody></table>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCDsdNDwmY0Kqv7tpTvJRw7bnp2vWgas91Mkhopb3Yvc1RyWGQdoN4fg-dNqyX0AphggqdMZ07YIpXvN0N_nw9WtB2WsXAyPtsPX605ljZFreC0YusYZmDeWxiCZ6EMhkr13_xd-od67N3/s1600/crab-walk-combo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCDsdNDwmY0Kqv7tpTvJRw7bnp2vWgas91Mkhopb3Yvc1RyWGQdoN4fg-dNqyX0AphggqdMZ07YIpXvN0N_nw9WtB2WsXAyPtsPX605ljZFreC0YusYZmDeWxiCZ6EMhkr13_xd-od67N3/s200/crab-walk-combo.jpg" width="200" /></a></div>
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<br />3. Speed squats + Reverse pushups<br />
<br />4. Bulgarian split squats + Mountain climbers<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAvdnxGeHdu0h-RyWQwDipzGbPEkGhWkazcWxe85sOkgqviluDGRLgV4R3gga-ZyMHwF99fiCybBsBiMl0A7eUBvgzIcxqa3XQbngEptSCZrmu_CNoORE6AEMZGMDsm-4FabgxKgDzohbH/s1600/demobulgarian.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="136" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAvdnxGeHdu0h-RyWQwDipzGbPEkGhWkazcWxe85sOkgqviluDGRLgV4R3gga-ZyMHwF99fiCybBsBiMl0A7eUBvgzIcxqa3XQbngEptSCZrmu_CNoORE6AEMZGMDsm-4FabgxKgDzohbH/s320/demobulgarian.jpg" width="320" /></a></div>
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Although the exercises are all body weight, you can really break a sweat by pushing the pace with the jumping exercises. Give it a try next time you are travelling, or just need a quick workout at home!<br />
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-Tannys & AlexAlex & Tannyshttp://www.blogger.com/profile/15705129313825041120noreply@blogger.com0