Hello October: Last Full Month Before Baby!

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Hello there! Happy Friday! This was our first 5 day week since starting school and I am WIPED.

Tomorrow I hit 33 weeks, which seems oddly far along and also realized that now that it’s October, we’re having a baby next month. Whoa. Is it just me, or did this pregnancy fly by?! From what I’ve read, the baby is now almost at birth height, could weigh between 4-6 pounds, and will likely gain half a pound between now and birth! Which, of course, means that I’ll gain at least that much…

Now that I’m growing exponentially, I have had a visits from my old pal ED. I feel like I’ve done a pretty good job keeping ED at bay, but once in awhile he stops by for a good ol’ pity party. Thoughts like, “I will never get back to my pre-pregnancy body?” or “I’ll never have time to workout.” or “I’m freaking huge” do pop into my head, and I’ve worked really hard to fight back. At the end of the day (or pregnancy), none of those things really matter. My priorities have shifted and really my main concern is being a good mom. Being a fit mom doesn’t mean I’m doing a good job. Losing all my baby weight doesn’t make me better than anyone else. What matters is that I’m present and caring for the baby and for myself. Is it easy to see past this big belly and into the future of waist lines and visible toes? No. So when ED shows up uninvited, I put my hands on my big baby belly and feel my little one wiggling around. I’m pretty sure this will all be worth it.

Anyway, my energy seems to be coming back in waves and I’ve been trying to take advantage of any awake time I’ve had. This week, Gloria and I went for a long walk, I hit the gym twice, and I plan to do an online prenatal yoga class this afternoon. I split my gym workouts into legs/back/chest, and arms/shoulders and think they went pretty well! If you’re feeling wild (or aren’t pregnant), Β you could probably squeeze these into one big workout.

Prenatal Legs, Chest, Back Workout

  • Time: approx. 30 minutes
  • Print

Complete each exercise for 3 rounds of 10-15 reps. Be sure to get a solid 30-90 seconds of rest between sets.

Warm up: 10 minute walk (3.5 mph 2.0 incline)

  • Leg Press
  • Kettlebell Straight Leg Deadlift
  • Kettlebell swings
  • Seated Chest Fly
  • Seated Chest press (machine)
  • Lat pull down (wide grip)
  • Reverse grip lat pull down

Cool Down: 10 minute walk (3.0 mph 2.0 incline)

Arms and Shoulders Workout

  • Time: approx 30 minutes
  • Print

Complete each exercise in the circuit for 10-12 reps before moving to the next exercise. Complete 3 rounds of each circuit.

Warm up: 10 minute walk (3.5 mph, 2.0 incline)

Circuit 1: Bicep Curls, Overhead tricep extension, Kettlebell upright row

Circuit 2: Cable hammer curl, Cable tricep pushdown, bent over reverse fly

Cool down: 10 minute walk (3.0 mph 2.0 incline)

Complete every workout with a gym selfie, obviously.

That’s pretty much it for me! I hope you all have a fabulous weekend!

xoR

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HIIT and Pancakes: A Weekend in the Life

Hi everyone! Hope everyone had a fab weekend! We had a super busy couple of days with two nights of Passover and Easter with our families. So fun, so full, feelin’ great!

With the eat-a-thon we experienced this weekend, I was looking for some quick, full-body sweat sesh’s to ward off that icky sloth feeling. No, these weren’t workouts to make excuses for eating, these were workouts to help me stay on track and feel my best! The following is an awesome Full-Body HIIT (High Intensity Interval Training) that I did on SundayΒ  morning before eating my body weight in stuffed shells:

Full Body HIIT

  • Time: approx. 40 minutes
  • Print

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This workout was modified from THIS Buzzfeed article. I also added a warm up and cool down from FitnessBlender.com, which are not only fun, but super important to avoid injury!

I also wanted to share my new favorite pancake recipe, modified from This Foodie Fiasco post. These bad boys are grain free, gluten free, low sugar, and SO FREAKING DELICIOUS I WANT TO EAT THEM ALL DAY!

Blueberry Coconut Pancakes

IMG_5552Ingredients:

  • 2T Coconut Flour
  • 1 packet stevia
  • 1/2 tsp Baking Powder
  • 1 Egg
  • 2 Egg Whites or 1/4C liquid egg whites
  • 1/4C Unsweetened Almond Milk
  • 1/3C Blueberries (fresh or frozen)

Directions:

In a medium bowl, combine dry ingredients. Add whisked eggs and almond milk to dry ingredients and mix until completely combined. Batter will be thick. Add blueberries and additional almond milk if necessary (I usually do!). Spoon 1/3C into pancake shapes on griddle, frying pan or pancake pan. Cook 2-3 minutes, then flip and cook an additional 1-2 minutes. Serve with fruit, syrup, nuts, peanut butter…whatever you want!

Let me know how they turn out! Sometimes I sub the blueberries for banana and they’re also super yum!

Have a fab week!

xoR

The Wedding of the Century! And Tons of New Workouts!

Hi everyone! I’m back! Super sorry for the radio silence lately, I’ve been CRAZY busy the past few weeks with work, training, moving and Rachel’s fabulous wedding weekend!!!! I am so thrilled for my bestie and the wedding was absolutely perfect. Before we get to business, how about some pics?!

This event was pretty important for me. A few weeks ago, I went to the tailor to have my bridesmaid dress altered and was basically instructed to lose weight due to the dress being tight. I pretty much had a full fledged meltdown in my car and pulled in all my troops to get my mind back into the recovery game. What it came down to is that the dress is just a dress. It being tight doesn’t mean I’m a bad person or I’m fat or that I need to run back to ED to fit back into it. Instead, I decided to add more cardio intervals into my workouts (which I really actually like!) and was more thoughtful about what I ate (no, I didn’t cut back on anything, just became more mindful during meals) and remember that I’m bridesmaid in my best friend’s wedding…this can’t be about me. Plus,Β  Rachel needed me to be there for her…not worrying about myself all weekend. Well guess what? The dress fit, the evening was perfect, and now I’m feeling even more empowered! Not bad πŸ˜‰

Like I said, I’m adding more cardio into my workouts and also focused on full body circuit workouts last week. Here are a few I found on pinterest that I really love!

I added 5 minute elliptical intervals between super sets on that KB workout. It actually kicked my butt pretty hard…give it a try!

And here’s a TRX workout I wrote last week that was also PRETTY awesome! For more info on TRX check out my blog post HERE

TRX Full Body Blowout

  • Difficulty: intermediate
  • Print

Complete each set 2-3x for 10-15 reps per exercise. Rest 1 full minute between sets

Set 1:

  • TRX squat
  • TRX row with neutral grip
  • Rowing machine 200 meters

Set 2:

  • TRX bicep curls
  • TRX tricep extensions
  • TRX flies
  • 150m row

Set 3:

  • TRX hip drops
  • Plank 30-60s
  • 100m row

I just want to stress: I changed my workouts because I wanted to, not because I had to. I wanted to feel my best at the wedding and I managed to change my body slightly without starving myself or excessively exercising (or using any ED behaviors). I continue to strive for balance and acceptance of my body, and do not promote weight loss for individuals of healthy weight (which I am). What I do promote is love, health and happiness. /soapbox rant

Have a fabulous week! I am hoping to get back into a blogging rhythm this week, so be on the lookout for new workouts, recipes and general Rebecca-Ramblings.

xoR

The Fitness Games!

I am a HUGE Hunger Games fan, so when the Fit Approach offered the chance to review a new app called The Fitness Games, I was totally in. Ok, I was a little disappointed when no bow and arrow were required, but still pretty pumped.

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The Fitness Games is basically a super awesome marriage of social media and fitness. Here’s how it works:

When you join and make a profile then you have the opportunity to add friends. Since the app is relatively new, you should definitely demand your friends join too! That way you can complete against one other. However! Never fear: if you don’t have any friends (#suckstobeyou), you can compete against strangers or yourself!

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The app contains over 50 awesome workouts between strength, cardio, full body and cross training. Depending in the level of membership you purchase, you will have access to different numbers of workouts for free, but each additional workout is only $.99 and TOTALLY worth it! These workouts are awesome! They’re all written by real personal trainers and vary from beginner, intermediate and advanced levels. I tried a lot of the workouts including all four areas and can honestly say that they’re all really good!

I was able to compete against myself (which is actually really useful to measure progress) and against friends (which is really useful when you alike yourself to Katniss Everdeen).

There are a couple things I would change: the workouts themselves are not really visible while you’re working out. To see the sets, you have to click an external page, which stops the clock on the tracker. I learned that the hard way when it looked like my workout only took 3 minutes because I accidentally left the external page open. Obviously not a huge deal, though. Also, if someone does not accept your challenge, the workout does not go to your tracker…so you just have to trust that you did, indeed, workout. Again…not a huge thing.

All in all, I REALLY enjoy this app. It made me step outside my fitness comfort zone and try some new, awesome workouts! So go! Download the app here! You won’t regret it! Make sure to add me as a friend (Rebecca Mahoney), so that I can kick your little tushes!

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Tweet: Challenge your fitness with #TheFitnessGames! Check out @TFGapp and let the games begin! http://ctt.ec/gd5dj+ @fitapproach #sweatpink

xoR

Disclaimer: This post was sponsored by The Fitness Games through their partnership with Fit Approach. I was was provided the Platinum Version of the application for review. As always, all opinions are my own.

Fitness Five Friday!

Happy Friday! Here are my 5 fitness faves this week!

1. Circuit training:

imageI’m super short on time lately. Between working full time, training clients, packing my house to move, and everything else, spending hours at the gym is just not going to work. I have about an hour from the moment my sneakers hit the gym floor until I hit the shower, so I have to get the mostΒ out of my time. Circuit training allows me to hit strength, cardio, stability and flexibility all during one quick workout. Experiment with varying rest time and adding cardio intervals to find what works for you.

2 The Fitness Games:

imageThe Fitness Games is an awesome new app available on iOS and android! It integrates fitness and social media and allows users to challenge friends (or themselves) to workouts! I’ll have a post dedicated to TFG very soon, but in the meantime check it out! Feel free to add me as a friend! My user name is Rebecca Mahoney.

3. This Buzzfeed article:

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It’s hilarious. And painfully true. I live an Instagram lie #supersorry.

4. Misty Copeland:

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As a former dancer (I know…), this chick is SO inspirational. I did ballet for 14 years and don’t ever remember encountering a positive body image role model like Misty. She’s strong, beautiful, and talented (like me! Or something…). Read more about Misty here and see some workout tips while you’re at it.

5. #nextmilestonechallenge with Katie K!

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our Instagram challenge is underway! Head over to @katiekactive for your daily challenge and make sure to tag your pics with @katiekactive and #nextmilestonechallenge. I’ve had a sneak peak at some of the prizes and they are LEGIT!

Have a fab weekend!

xoR

The Heavy Lifter’s Dilemma

Goooood morning!

Its absolutely GORGEOUS out today here in MA, so I’m hoping to post this bright and early and get outside!

I’ve been feeling a little lost at the gym lately. Actually scratch that. I haven’t been to the gym much lately. I’ve been trying to get outside as much as I can before school starts up again, so I’ve been doing some running (almost got that 4 mile mark!) and some group classes including spin and yoga. I realize that those are not outside, but it’s been such a nice way to mix up my regular routine of workouts. That being said, I really love lifting heavy shit…and I haven’t been doing much of that at all. I’m trying to make a more reasonable schedule for myself this fall since I’m starting a new job in a new town and I was so busy last year that I lost all focus. What that really means is being Β more flexible…and we all know how easy that is for me. Well, I’ll give it a try. I’m hoping to lift, spin, and be merry in the not too distant future.

Anyway, speaking of the gym, here’s another upper body workout that I did last night. Since I’ve been taking a lot of spin classes, I’ve definitely been skimping in leg day…which is counterintuitive because stronger legs would make those hills and sprints much easier….my legs are just so tired! Oh well I’m sure quadzilla will make her return eventually.

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I finished off with tabata sprints on the treadmill

1. walk 1 min at 4.0

2. sprint 20s at 8.0-9.0

3. hop on side rails for 10s

4. repeat steps 2-3 for a total of 4 mins or 8 rounds.

5. Walk 1 min 3.0

That’s about it for me today. I’m off to California tomorrow to visit my bro, so don’t miss me too much! Make sure to keep tabs on my Instagram and twitter while I’m away. Both links are on the sidebar!

xoR

Friday 5: fitness, fashion and more f-words

Hello! Happy Friday πŸ™‚ here are my favorites from this past week!

1. This upper body workout:image

I completed that workout on Tuesday. It’s definitely tough and hits biceps, triceps, shoulders, back and a little chest! I did 2 runs and yoga this week, so I’m definitely switching things up!

2. My newest Fabletics outfit:

It’s the Greece in purple and black. I’ve raved about Fabletics before, and this outfit does not disappoint! If you want a VIP invite, email me at rebecca@flexandshoutfitness.com for 50% off your first complete outfit!

3. This video:

so interesting.

4. Marshmallow nails:

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My baby nails look like actual mini-marshmallows in this Essie color!

5. This:

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Mindfulness for potty-mouths. That’s it for me this week! Have a fab weekend!

xoR