Get Your Baby Involved in your Workout!

It's been soooo cold out for the past few weeks, that it's hard to go anywhere without bundling up! If you have a baby, there's always a worry that she might get too cold in this weather. Or, sometimes you have a toddler at home with you as well and getting out of the house with a baby and toddler feels a bit like running a marathon.

If you're feeling couped up, I've put together a few exercises that you can do at home with your baby. Don't forget to warm up your body first... You should do some full body movements (running on the spot, walking/running up the stairs, arm circles, shoulder rolls) to get your blood flowing and to prepare your body for a workout with your wee one.

Aim to complete each exercise for 30 to 60 seconds and then start at the beginning and repeat a second or third time.


1. Squats with Baby

Using a baby carrier or just holding your baby, you can squat up and down. With your feet shoulder width apart, be sure to sit back, like you're reaching for a chair that's behind you. Keep your weight on your heels, so that your knees don't go over your toes and pull your belly button into your spine to keep your core stabilized. Inhale as you go into your squat, exhale as you come back to standing.


2. Triceps & Shoulders

You can face your baby towards or away from you for this one. Hold her under both arms and beginning at your chest height, lift her up towards your ceiling. Inhale as you lift, exhale as you come back down to chest height. In this same position at chest height, you can also extend your arms forward, staying at chest height, so that they are straight (but with loose elbows) and then bring them back into your chest. Alternate between these two moves to work both your shoulders and your triceps.




3. Baby Lifts (aka Deadlifts)

Holding your baby either facing you and supporting their head or facing out, stand with your feet a little more than shoulder width apart. With a nice flat back and open chest, inhale and hinge forward at your hips until your upper body is parallel to the floor. Keep your back flat, shoulders back (waaayy back!) and belly button pulled in towards your spine. Exhale and use your core to bring you back to standing position. You should feel this in your lower back and hamstrings.

4. Wall Sit with Baby

Find a wall where you can sit with your legs at 90 degrees, making sure that your knees do not go over your toes. Remember to pull your belling button into your spine and push your back flat against the wall. You can hold your baby on your lap to increase the difficulty or you can use him to do chest presses while you're sitting.





5. Kiss your Baby Pushups

With your baby lying on her back and you in pushup position, inhale as you lower your body down to give your baby a kiss and exhale as you push your body back up. Remember to pull your belly button in towards your spine, keep your back flat, lead with your chest and keep your head in line with your spine. Modify to your knees, if you need to.

6. Hamstring Curls with Baby

Lie on your back with your knees bent, feet flat on the floor and heel close to your glutes. Place your baby on your pelvis or use him to do chest presses while you lift your hips up towards the ceiling, squeezing your glutes. Lower your hips until they graze the ground and squeeze them back up again. Repeat lifting and lowering for the allocated time.

7. Front Plank

Resting on your forearms and toes, pull your belly button into your spine and keep your back flat. If you have trouble holding your belly button in towards your spine, lower to your knees. Push your elbows into the floor to help engage your core even more. Increase the level of difficulty by lifting one foot off the floor. To pass the time, try to make your baby laugh.



Complete your workout with a full body stretch and remember to drink lots of water during and after it!

If you're new to exercise or haven't been at it for a while, please remember to consult with your physician before you begin a new fitness routine.

Enjoy!

A Holiday Workout Just for You!

Just because there are no FITMOM classes over the holidays, doesn't mean that you shouldn't workout! Here's a little holiday workout for you to try. You'll need running shoes, workout clothes (including a supportive bra), a mat, water and a little bit of attitude!

Be sure to begin your workout with a simple Warm up to get your muscles moving and your blood pumping. If you have stairs in your house, start walking up and down and move to running up and down. About 10 sets will get you warm. Once your body feels warmer, you can follow with some dynamic stretching (leg swings, arm circles, shoulder rolls). No stairs? No problem! Turn on the tunes and dance like nobody's watching until you're feeling warm and ready!

We're going to do a 40-30-20. You'll do each exercise for 40 seconds, take a 10 second rest, repeat for 30 seconds, take a 10 second rest and finish with 20 seconds. Take a 30 second to 1 minute break between exercises.

Exercise 1 - Mountain Climbers

In front plank position, bring your right leg up towards your chest and switch legs mid-air. This works your cardio as well as your core, so be sure to move fast enough to get your heart pumping! Pull your belly button toward your spine and keep your hips in proper plank position as much as possible.

Exercise 2 - Tricep Dips

Complete these using your stairs/bench/kitchen chair (or other piece of furniture - just make sure whatever you're using is pushed up against a wall). Make them easier by keeping your legs bent to 90 degrees or make them harder by stretching your legs straight out in front of you. Remember to pull your belly button into your spine and keep your back close to the step or chair. Inhale as you lower your body, exhale as you push your body back up.

Exercise 3 - Rotating Plank

Begin in front plank and after 2 seconds, move to right side plank. Hold for 2 seconds and move back to front plank. Hold for 2 seconds and move to left side plank. Hold for 2 seconds and return to front plank. Continue rotating for the allotted time. Modify on your knees, if you need to. Remember to pull your belly button into your spine and keep your back flat.

Exercise 4 - Jump Squats

Be sure that your knees don't go over your toes in your squat. Make it harder by keeping your hands on your waist or over your head. You can reduce the impact by doing regular squats without the jump, but remember to move at a good pace to keep your heart rate up. Inhale as you squat down, exhale as you push back to standing.

Exercise 5 - Wide Pushups

Your arms and legs should be wider than shoulder width apart with your elbows at 90 degrees (like you're in a star position). You can modify on your knees or against the wall. Just remember to pull your belly button towards your spine, keep your back flat and lead with your chest (not your head!). Inhale as you move your body towards the floor, exhale as you push back up.

Exercise 6 - Burpies

Everyone's favourite! Jump up, squat down, extend your legs into plank position, bring your knees back to a squat and then jump up.

Remember to drink lots of water between exercises!

Cool down: Return to your stairs and walk up and down 5 times or do a light jog on the spot for a few minutes. Finish with a full body stretch, a pat on the back and a big smile. You did it!

**If you are a beginner, or just making your way back into fitness again, shorten the time to 30-20-10 and work your way up to the times recommended here. Try to complete this workout two to three times a week over the holidays. Remember to always consult your doctor before beginning a new exercise regime.

Happy Holidays!

A Family Day Workout... Just for you.

Happy Family Day!

Just because there are no classes on Family Day, doesn't mean you shouldn't workout! Here is a short workout you can do alone or share with a friend, your partner or even your kids. You'll need running shoes, workout clothes, an exercise mat and some water.

To make sure your body is properly warmed up, start with your stairs. Walk up and down 5 times, increase your intensity to jogging up and down 5 times and end with running, two steps at a time for the last 5 times. Once your body is feeling warmer, you can follow by a full body stretch and you should be ready to go!

You're going to do each exercise 10 - 15 times, with a 10 second rest between exercises and then repeat the whole circuit 3 - 4 times, with a one minute break between circuits:

Exercise 1:  Jump squats.  Be sure that your knees don't go over your toes in your squat and that your weight is on your heels. Make it harder by keeping your hands on your waist or holding them over your head. You can reduce the impact by doing regular squats without the jump. Inhale as you squat down, exhale as you push back up to standing.

Exercise 2:  Pushups.  You can modify on your knees or against a wall. Make it harder by adding a clap on your way up. Just remember to pull your belly button towards your spine, keep your back flat and lead with your chest (not your head). Inhale as you move your body toward the floor, exhale as you push back up.

Exercise 3:  Dynamic Planks.  In plank position, with legs together and straight, jump your legs out so that your feet are wider than shoulder width apart. Bring them back together. That's one rep.  Make it harder by adding another move and bring your knees to your chest so that you're doing the two moves together. Lower the impact by doing alternating leg extensions while in plank position (a leg extension on both legs is one rep). Just remember to keep your belly button pulled into your spine and try not to let your hips move towards the ceiling as you move them in and out.  

Exercise 4:  Superman Swimmers.  Lying on your front with your arms straight above your head, lift your arms and legs off the ground. Bring both arms down towards your sides so that you are squeezing your shoulder blades together and then reach back overhead. That's one rep. Be sure to keep looking down at the ground so that you don't strain your neck. Make it easier by lifting only your upper body off the floor. Exhale as your squeeze your shoulder blades together, inhale as you reach your arms back over your head.

Exercise 5:  Mountain Climbers.  In front plank position, bring your right leg up towards your chest, switch legs mid air and bring your left leg up towards your chest. That's one rep. This works your cardio as well as your core, so be sure to move fast enough to get your heart pumping. Pull your belly button towards your spine and focus on keeping your hips in proper plank position. Lower the impact by eliminating the jump.

Exercise 6:  Side Plank with Leg Lift (Right).  Resting on your forearm or your hand and toes, lift your top leg up towards the ceiling and back down. Try not to use momentum, but instead use your glutes and outer thigh muscles to lift your leg. Try not to let your legs touch on the way down. You can also modify to side plank on your knee. Be sure to push your hips towards the ceiling, keep your body in a straight line and pull your belly button in towards your spine. Exhale as you lift your leg to the ceiling, inhale as you bring it back down.

Exercise 7:  Burpies.  Jump up, squat down, extend your legs into plank position, bring your knees back to a squat and jump up. That's one rep. Be sure to keep your core strong (don't let your hips drop) when you extend back into plank position. Make it harder by adding a pushup when you're in plank position. Lower the impact by eliminating the jump and instead reach your arms high up to the ceiling.

Exercise 8:  Side Plank with Leg Lift (Left).  Same as Exercise 6, but using the other side.

Remember to stay hydrated during your workout!

Finish with a full body stretch when you're done.

**If you are a beginner, or just making your way back into fitness again, shorten the number or reps or sets and work your way up to the numbers recommended here. Always consult with your Doctor prior to commencing a new exercise regime.

Have a great Family Day!

FITMOM Ottawa Motivated Mondays - Challenge 5

Welcome to the start of another great week and Motivated Monday Post.

This week I am challenging you to focus on your core, paying special attention to those obliques!

Here are some simple, yet effective core exercises that you can do in under 15 min.  There is not always time in your day to fit in a full body workout, but spending a few minutes every day with some effective core exercises will go a long way towards helping you build strength, reduce lower back ache and feel fit.  A great time to do these exercises is while your baby is doing some 'tummy time' on the floor. 

• Plank x 30 seconds (knees for beginners)

• Side Plank R 30 seconds (knees for beginners)

• R Lying side crunch x 16 (10)

• R Lying side triceps press up x 16 (10)

• R Lying side lower leg lift x 16 (10)

• Side Plank R 30 seconds (knees for beginners)

REPEAT on L Side

For those of you who have been exercising regularly you can try to get this workout in 3 times over the course of your week.  If you are brand new to fitness, then aim to complete this mini workout once this week. 

Thanks to FITMOM Durham's Jennifer Rogers for the great video demonstrating each exercise!  Have FUN!

 
FITMOM Durhams's Motivated Monday from Jennifer Rogers on Vimeo.

Remember to always check with your care provider before starting a new fitness program.