Pregnancy Workout J - Weeks 28-31 (Last Pregnancy Workout)

Hey everyone,

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.

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...

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:

Full-Body FGB

1. Kettlebell swings
2. Kettlebell clean and presses
3. Jumping lunges/step-back lunges (I would do 10-20 seconds of jumping lunges and then finish off the minute with step-back)
4. Kettlebell one-arm rows
5. Alternating kettlebell deadlifts

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.  As always, follow your healthcare providers advice on whether or not it is safe for you to exercise during pregnancy. 

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. 

Feel free to send any questions you have our way and stay tuned for more posts in the future!

-Tannys & Alex

Pregnancy Workout I - Weeks 24-27

Hey everyone,

This workout is a great addition to your workout repertoire for both regular exercisers and pregnant women.  We have adopted this workout from an App we discovered by Strong First.  Check out their great app to get many new workout ideas and video demonstrations of exercises.  Much of the content is free!   We found this free workout on the app and thought we would give it a try. 

Pregnancy Workout H - Weeks 24-27

Hey everyone,

One of the workouts I have put together for weeks 24-27 is a another traditional circuit-based workout.  I have chosen 5 different full-body exercises, with a particular focus on back for the upper body.  As your belly continues to grow, you may need to modify the weight you are lifting.  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.

Here is what I did:

1. Kettlebell Swings
2. Assisted Pull-ups
3. Kettlebell Goblet Squats
4. Jungle Gym Reverse Pushups
5. Kettlebell Deadlifts

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. 

Give this workout a try!

-Tannys

-Tannys

Pregnancy Workout G - Weeks 20-23

Hey everyone,

Another workout I have put together for weeks 20-23 of pregnancy is a circuit-based workout. 

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!

Here is what I did:

1. Kettlebell Goblet Squats
2. Pull-ups (negatives)
3. Kettlebell Deadlifts
4. Incline Bench Press
5. Racked Kettlebell Step-back Lunges

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.

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.

Stay tuned for more pregnancy workouts!

-Tannys

Pregnancy Workout F - Weeks 20-23

Hey everyone,

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.

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.

Here is what I did:

1. Kettlebell Goblet squats
2. Kettlebell overhead carries - I did this just walking back and forth across my basement

Kettlebell Goblet Squat

3. Kettlebell Deadlifts
4. Jumping Toe Touches

5. Kettlebell swings
6. Kettlebell Press

Kettlebell Swing

7. Hip Thrusts
8. Kettlebell Snatches

9. Racked Kettlebell Step-back lunges
10. Kettlebell Cleans

Racked Kettlebell Step-back Lunge

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. 

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!

 -Tannys

Back Exercises During Pregnancy

Hey everyone,

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).

Check out this article posted by Girls Gone Strong to find out more about the benefits and specific back exercises to focus on:

http://www.girlsgonestrong.com/the-3-best-upper-body-strength-training-exercises-for-pregnancy/

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.

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.

Make an effort to incorporate these exercises into all of your workouts for a strong and healthy back!

-Tannys

Pregnancy Workout E - Weeks 16-19

Hey everyone,

Here is a second workout that is suitable for weeks 16-19 of pregnancy. 

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.

Pregnancy Workout E - Weeks 16-19

Superset A

1. Kettlebell swings
2. Kettlebell one-arm rows 

Video Demonstration - Kettlebell swings & one-arm rows

Superset B

1. Racked kettlebell step-back lunges
2. Kettlebell snatches

Racked kettlebell step-back lunges

Kettlebell snatch - Bottom

 Kettlebell snatch -Top

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.

-Tannys

Pregnancy Workout D - Weeks 16-19

Hey everyone,

Happy New Year!  Now is the time to get back into your workout routine if you've been overindulging during the holidays!

How much weight should I gain in pregnancy?

Hey everyone,

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: http://couplefit.blogspot.ca/2012/06/is-excess-weight-affecting-your.html).  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.

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).

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.

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):

• BMI <18.5 kg/m² (underweight) — weight gain 28-40 lbs (12.5-18 kg)
• BMI 18.5 to 24.9 kg/m² (normal weight) — weight gain 25-35 lbs (11.5-16 kg)
• BMI 25.0 to 29.9 kg/m² (overweight) — weight gain 15-25 lbs (7-11.5 kg)
• BMI ≥30.0 kg/m² (obese) — weight gain 11-20 lbs (5-9 kg)

To calculate your personal weight goal, check out this Health Canada link http://www.hc-sc.gc.ca/fn-an/nutrition/prenatal/bmi/index-eng.php 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.

Keeping your weight gain in check will put you one step closer to a healthy pregnancy and delivery!

-Tannys

Pregnancy Workout C - Weeks 12-15

Hey everyone,

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. 

Pregnancy Workout B - Weeks 12-15

Hey everyone,

Here is another great full body workout, suitable to perform between weeks 12-15 of pregnancy.

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.

Weeks 12-16 - Pregnancy Workout B
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.

Superset A

1. Overhead Kettlebell Stepback Lunges
2. Double Kettlebell Single Leg Deadlifts

Superset B

1. Jungle Gym Reverse Pushups - you can modify with some type of rowing movement if you do not have a Jungle Gym or similar apparatus.
2. Pushups

Video Demonstration

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.

For Superset B, she performed bench rows, as well as pushups.

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!

Enjoy!

-Tannys & Alex

Pregnancy Workout A - Weeks 12-15

Hey everyone,

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.

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.

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.

As discussed in previous posts, there are some contraindications to exercise during pregnancy.  You MUST check with your doctor prior to following any fitness regime to determine if exercise is safe for you.  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.

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.  

Weeks 12-16 - Pregnancy Workout A
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.

Superset A

1. Bodyweight Pullups - can modify as needed with a spot or band-assisted
2. 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)

 Superset B

1. Double kettlebell squats ( I am using 2x12 kg kettlebells) - can modify with lighter kettlebells or bodyweight-only
2. Kettlebell swings (I am using a 24 kg kettlebell) - can modify with a lighter kettlebell   

Video Demonstration

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.

Stay tuned for more pregnancy workouts!

-Tannys & Alex

Exercise during pregnancy to improve your baby's brain development

Hey everyone,

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.

New Workout Program: The 10,000 Swing Kettlebell Workout

Hey everyone,

Recently, we came across a really intriguing workout program, called the 10,000 swing kettlebell workout (http://www.t-nation.com/workouts/10000-swing-kettlebell-workout).  It was featured on the Strongfirst website and seemed like it would be challenging and effective.

One line at the outset of the article really caught our eye, "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...

Take Your Workout Outdoors!

Hey everyone,

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.

Running With Makoto

Hey everyone,

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.

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...

Mak

Training for Strongfirst & a New Upper-Body Workout

Hey everyone,

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.

We have also started training for the Strongfirst kettlebell instructor certification (http://www.strongfirst.com/kettlebell-instructor-certification-sfgi/), 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.

Keeping Track of Your Fitness

Hey everyone,

One of our readers has asked: "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."

This is a great question, as it is often something that is overlooked when starting a fitness regime.  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. 

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.

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.

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!

We hope these tips are helpful!  Let us know if there is anything else you do to track your fitness!

-Tannys & Alex

Having Trouble Developing a Well-Rounded Fitness Program?

Hey everyone,

Recently one of our readers asked an important question: "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!"

Another Great Lower Body Ladder Workout!

Hey everyone,

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.