Hello October: Last Full Month Before Baby!

hello-october-2

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),  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

Advertisements

The Trials and Tribulations of Trimester Three

Hi Everyone!

I know Flex and Shout has been pretty quiet lately, so I wanted to just give everyone a little update. School started 2 weeks ago and it’s been pretty busy. I guess I knew starting the year at the beginning of my third trimester wouldn’t be a breeze, but I wasn’t really prepared for how it would actually feel.

I feel tired. Super duper tired. Like, “putting my shoes on takes too much effort” tired. My workouts have been reduced to some walking and some very basic weight training. I’ve been using the nautilus machines at the gym, which helps balance the weight and focuses the exercise on each body part. Plus, I’ve been experiencing terrible reflux and a lot of Braxton Hicks contractions, especially when I work out, which have slowed me down even more. So overall…the third trimester hasn’t been my cutest.

In other news, my girlfriends threw me the loveliest little baby shower this past weekend! My friends came in from all over the country including Texas, New York, New Hampshire and Indiana! Talk about a loved baby and mama! It was a nice distraction from the heartburn and fatigue. IMG_9837

Another thing I’ve noticed in the third trimester is a serious amount of body growth. I went from “pretty pregnant” to “enormously pregnant” seemingly overnight. I even outgrew my shoes…which was cool… Oy!

IMG_9811

Remember that pic on the left? That was literally RIGHT before I found out I was pregnant and at the peak of my physical fitness. Well, things are certainly looking different these days, but I have to say I still feel pretty confident and strong, regardless of the negative symptoms I’ve been experiencing. It really is cool to see your body change and grow and know the baby is changing and growing inside! Sure, it would be nice to fit into my normal shoes and not struggle to bend my fingers when it’s humid…but I think it’ll be worth it (I’m pretty sure it will!).

IMG_9847 (1)

10 more weeks until we meet this little monster. Hope everyone’s having a fabulous week!

xoR

Hot Child, Summer in the…Suburbs

Hi! It’s been a minute since I last wrote! Hope you’re all doing fabulously! I’ve been super busy with preggo stuff…like sleeping and eating, so I really couldn’t be bothered…

Really it’s been a super quiet summer here, which is so nice. Pregnancy is treating me well, and as of right now I’m just eating, growing, sleeping, and trying to stay as active as possible. I have some new fun symptoms like a super itchy/hairy belly (akin to a Yeti), swelling feet (like little foot shaped balloons), and intermittent narcolepsy (like on Monday when I got dressed to work out, then woke up 2 and a half hours later on the couch). Otherwise, things are going well! Baby has been dancing up a storm and seems to enjoy mommy and daddy’s off key, obnoxious singing, giant cats sleeping and vibrating him or her, and soccer practice with mommy’s bladder!

Since coming home from California, my diet has really been different. I wrote about loosening up while on vacation, and I’ve really been able to keep up with it! Baby seems to want lots of sandwiches, ice cream, and sweet drinks (HELLO Starbucks Very Berry Hibiscus Refreshers). My workouts have been holding steady, but I’ve had to start modifying for my growing belly. For example: my belly nearly reaches the floor during pushups, so I need to use a bench or the wall. I’ve had to stop attending rowing classes because my knees hit my belly, which compress my lungs, which is really not good for anyone. Plus it’s been approximately a trillion degrees with a billion percent humidity every day, so walking outside is really not an option. There are plenty of other options!

Here’s a full body workout that I wrote yesterday! You’ll need a TRX or suspension system, a set of dumbbells and some sort of step (I used an actual stair, but you could use a chair, a bench, whatever). Make sure to rest as much as you need! My rest intervals used to be 30-60 seconds, but now I need a solid 60-90 seconds at minimum to recover after each set. Take your time and remember that form is REALLY important when you’re pregnant. Maintaining core strength and balance should are my current #1 priority while exercising and proper form ensures that!

IMG_1085

And just in case you’re wondering how I’m looking these days (I know you are):

IMG_9602

Here I am in all my fuzzy belly glory! Charlie seems to approve from above in his new cat perch. What a creep. That’s pretty much it for me for now! I hope you all have a fantastic week!

xoR

Summer of the Ever Expanding Belly: Day 1

Hi Everyone! I’m reporting live from my couch on Day 1 of summer vacation! I remember writing this post last year with a tinge of anxiety since I hadn’t found a job yet for the following fall and trying to embrace the joy of the unknown…now that feeling of unknown comes in the form of a little human growing inside me…talk about changes!

Over the course of the past few weeks, my emotions have been all over the place. I know we’ve talked a lot about body image, and I wanted to bring it up again for old times sake. Being pregnant is really wild. Somedays I feel great: strong, maternal, awesome. Somedays I feel terrible: sad, chubby, and terrified. Lately, the latter has been winning, which is a huge bummer for me. Dressing this new body is a daily challenge, and shopping isn’t as much fun as I want it to be. I find myself feeling like things look “just OK” as opposed to “OMG SO ADORABLE”. I’m self conscious about my giant bras and thighs that now rub together a little bit. I’m constantly pulling my tank tops down over my belly and up over my boobs…I’m uncomfortable in my own skin, which is an old and familiar feeling. People are also starting to make stupid comments about my size and my weight (WHICH ARE NEVER OK!).

That being said, I was reminded recently that the reason I am growing is because the baby is growing…and that’s a good thing. I was also reminded that what my body is doing is incredible and seemingly magical, not just getting larger. Then I remembered all the adorable little things I get to buy now, and that it’s not about just me anymore. People are also starting to smile at me on the street. I’m telling you, pregnancy is really wild.

Last week we had an ultrasound, which would have been when we found out the gender, but we are opting for a surprise baby! So far we know that it’s either a boy or a girl, very healthy, extremely active, and particularly uncooperative during ultrasounds, which I guess should not come as a surprise to anybody.

So: Here is an awesome article that you pregnant naysayers should read! 

Here is an amazing lower body workout from Muscle and Strength

Here is my new favorite Boston area fitness studio

And here is a belly selfie (’cause…why not):

IMG_8902

That’s it from me! Have a fab day!

xoR

Flex and Shout Grows By One!

Hello!

I know what you’re thinking: Flex and Shout is still a thing?! I haven’t posted in AGES…but I promise I had a good excuse!

I’m preggo! Chris and I are so excited to finally tell everyone now that we’re comfortably in the second trimester and everything is going perfectly! So I figured I’d give you all a little update of my pregnancy so far, although it’s been pretty uneventful.

Symptoms: TIRED. Until about 14 weeks I was facing serious fatigue, to the point where I was sleeping 10 hours/night (typically on the couch because Chris couldn’t even wake me). Around 14 weeks I began to perk back up and have even stayed up past 1o o’clock on several occasions! I was pretty nauseated for the first few weeks, but luckily never got sick and otherwise, my symptoms have been mild.

Cravings: Initially bread, bagels, pasta and crackers since I was nauseous, more recently spicy food, sweet fruit like mango and pineapple, and very specifically, chicken salad subs. Otherwise, eating healthy with lots of fruits, veggies and lean proteins. Missing sushi a lot.

Workouts: Until week 12 I was basically walking about 20 mins a day, and doing basic weigh training 2-3x/week when I could manage to stay awake that long. Around week 12-13 I was able to add some circuit training back with more rest time and at week 14 I was able to do some modified HIIT as long as I kept my workouts less than 45 minutes. I’m loving my TRX, kettlebells, and yoga mat lately.

Feelings about this body change: It’s a freaking rollercoaster ride that everyone I come in contact with is now riding with me. The first couple of weeks were really difficult for me, quite honestly. I outgrew my bras at 6 weeks (seriously) and my clothes really starting fitting differently early on. I was too small for maternity, but my regularly clothes didn’t really fit my new and different proportions. At 13 weeks my belly really started to grow and my pants started getting really tight. Now at 15 weeks, my belly has definitely arrived and catching up with my boobs. Now that my energy is coming back, I’m feeling better about getting back into a routine with moderate exercise and a reasonable sleep schedule. I’m also getting used to listening to my body, since it’s no longer just my body, I’m sharing with this little person inside me! Talk about a crazy feeling! I’ve made sure to stay in close contact with my ED team, including my therapist and nutritionist and large support network of friends and family. Whenever I start to feel panicky about my changing body, I put my hands on my belly and remember: someone in there needs nutrients and care. I think pregnancy is certainly a test to recovery, but I feel myself feeling more and more confident in my skills to continue on the right path.

So here I am so far:

 

ultrasound

I hope you’ll forgive me for being absent the past couple of months and I also hope you’ll stick around to see how this wild ride pans out! Have a fabulous week!

xoR

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 Sunday  morning before eating my body weight in stuffed shells:

Full Body HIIT

  • Time: approx. 40 minutes
  • Print

Image-1(2)

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

Let’s Hit It: Why You Should Start Boxing Today!

Hi! Hope everyone had a fab weekend! I shared last week that Chris and I got a heavy bag and this week I want to discuss the benefits of boxing and why you should give it a shot!

Boxing dates back to ancient Greece and has evolved to the refined and bad ass sport that we see today. Boxing is basically a super intense workout that stimulates all muscle groups. Upper body from punching, lower body from power and shuffling, and core from twisting. It includes both aerobic and anaerobic cardiovascular exercise, which means it has the ability to increase overall cardiovascular health in a really efficient way. Also, since most boxing workouts are interval-based, it has huge fat burning/muscle building possibilities. Aside the physical, boxing workouts (like other intense workouts) release endorphins and make you feel awesome. Hitting things (like a heavy bag) is awesome for stress relief. (source, source, source)

That being said, here are some great resources for proper punching form. As you know from reading Flex and Shout, form is the #1 most important thing to remember while working out. Due to the impact of punching a bag, improper form could lead to injury, so make sure to consult a professional before getting started.

Here’s a quick workout to get your started!:

Boxing Workout Circuit

Complete 3 rounds, resting 1 minute between rounds.

  • 60s Jab left
  • 60s Jump Rope
  • 45s Cross right
  • 45s Jump Rope
  • 30s Hook left
  • 30s Jump Rope
  • 15s Jab/Cross combo
  • 15s Jump Rope
  • 30s Hook right
  • 30s Jump Rope
  • 45s Cross left
  • 45s Jump Rope
  • 60s Jab right
  • 60s Jump Rope

photo(3)

You too can look as tough as me! So get out there and hit some sh!t…you might love it!

xoR