Travel Fit!

I just wanted to share a post on how I stay on top of my fitness regime while I travel. Some of you know that I join my husband on his business trips once in a while and we stay in hotels. If you have young kids, you can easily use them as weights, as I'm pretty sure you don't carry your dumbbells in your carry-on, and if you do... wow! 

Most hotels have gyms in them, but if you happen to be in a hotel without a gym, like we usually do, I at least hope they provide a DVD player.

I'm a big fan of Jillian Michael's 30 Day Shred. Her workouts are 20minutes each! You can use water bottles as your weights, or your kids (depending on their size of course)! I'm sure they'll get a kick out of it while mama does squats with while piggy back riding!

If you don't have access to a DVD player, then just by doing your muscle toning without weights and breaks in between, it acts well like a cardio session!

here are two workout options, in your hotel room!

With DVD player:

• 30 Day Shred level 1/2/3

• squats with weights, 10reps x 4

• lunges with weights, 8reps x 4, each leg

Without DVD player:

• imaginary skipping rope

• jumping jacks

• burnout squats

• burnout lunges

• jumping jacks

• bicep curls (both arms) with a toddler/water bottles as weights 12 reps x4

• triceps on the edge of your bed 12reps x 4

Hope this helps!!!

The Busy Mom's Gym Guide! Make It Happen!

The Busy Mom's Gym Guide

I know as a homeschooling mother of three, soon four, that going to the gym, or doing any kind of exercise can seem impossible or not even a priority. However, I also know that it is extremely important to exercise, for your well being now and for the future.

At times, booking in a session may feel so over whelming, I get it, I've been there. It's also important to take a step back and evaluate the reasons you need to exercise and manage your home schedule so, that it is possible. When working out takes away your energy instead of giving you more, you may need to take it a notch down or adjust what you are doing entirely.

Here are a few steps to make it happen,

• Figure out what your home schedule is. I suggest the Managers of Their Homes scheduling method. In this way, no chores will be forgotten and everyone will have plenty of time to rest, play, and enjoy hobbies and each other. It's a MUST READ!

• Menu Plan. Especially on those days you intend to workout. If you're like me and workout in the evenings, with a gym daycare, you will have to plan and prep their dinner and perhaps an evening snack for the time they are in. If you're kids are old enough, 3+, recruit them with prepping their dinner. This is a great way to train and bond with them. 

 

I give clear "instructions" to when I want the kids to eat, so that we can get the evening snacks out of the way, and get ready for evening preps, teeth brushing, story and bed. Usually my husband will put the kids to sleep so that I can shower after my workout. Not only is it important that your offspring eat, it's also important that you do as well! Making sure that you eat 1-1/2h prior to your workout will give you the sufficient energy for your workout and also giving your body the energy it needs afterwards is important. Pay attention to what you feed yourself. Lots of vegetables, good sources of protein and fiber are good.

• Have a workout plan. Make sure you get energized from working out and not the opposite. As a stay at home mom & homeschooler, it is vital to plug in to an energy source. One, being our Almighty God and two, physical activity. God created our bodies to move, and we benefit highly from physical activity, emotionally and physically.

• Rest. Make sure you get enough sleep each night. Everyone needs different amounts of sleep per night. There is no point in cutting back on the rest your body needs to recuperate, for the sake of owning a "super Mom" title. Going to bed in time is key.

• Workout at home. I workout twice a week at the gym and 2-4 times at home. The workouts I do at home are different from what I do at the gym. At the gym I utilize my time in the machines I don't normally have access to, such as the stair master, leg extensions, curls, squat machine, free weight machines etc.

• Take supplements. Unfortunately our food is so distorted these days, stripped from their goodness that we need to give our bodies a helping hand when it comes to vitamins, minerals and omegas. We just aren't getting the needed amounts. By supplementing with good quality vitamins you will notice a difference in your well being and health. It's important to have homeostasis in you!

19 and 20 Weeks

Fruit of my garden. I can't keep up with the berries... they ripen up so fast. I have to go in daily to pick out the ripe ones, if I miss a day, literally, they're over ripe. 

I enjoy them in my oats, yogurt, fruit salads....mmm....

I am finally starting to feel the baby move! What joy to know-know that there is someone in there and it's not just trapped gas! Ha ha! The movements are so soft, and it reminded me when the soft movements turn into invasive switching of the positions, kicking in the ribs kind of kicks and the endless hiccups. You know?! 

2 more days until the detailed ultra sound, I'm looking forward to it!

I've been dating my husband. Now seems to be a good time to get in as many date nights as possible. It dawned on me, 4 more months until #4 is here! Super exciting, but it sure will be a busy time and it'll be some time again, until we get to go out the just two of us.

 

This picture was taken at 20 weeks, sharp!  Time has definitely passed by fast this time around. May have something to do with having 3 kids, homeschooling and gyming it. It may. I'm looking forward to this little bundle, but at the same time, I am really enjoying the time I have being a family of 5, this too is a season, this too shall pass.

 (puffed tofu and broccoli stirfry)

My diet has contained mostly fruits, eggs, vegetables, greens+ , smoothies, juices, soups, salads, hot pots, steak (once in a while), protein powder, protein bars ( for when I forget to eat and I'm on the go), honey chrysanthemum and aloe vera teas, ice cubes, crushed ice and ice water! Ha ha! I tend to eat ice when I'm pregnant, keeps me cool!

My workout:

Day One

1. stairmaster 20-30minutes
2. single leg extensions 4 sets of 8 reps
3. leg curls 4 sets of 8 reps
4. planks 45sec x 2-3
5. stretching 

Day Two

upper body workout at home, 10lb dumbbells, shoulders, chest, triceps, biceps...

Day Three

repeat day one, add back exercises

Day Four

upper body workout at home, 10lb dumbbells, shoulders, chest, triceps, biceps... 

I'll be seeing a physio tomorrow for some pelvic issues. I have been "clicking" while I walk or even just stand at times. I also can't laugh, jump on a trampoline with my kids, or have a coughing fit (ha ha!) without leaking, I know too much information! But that is a fact, and I am being brutally and at times, embarrassingly honest here. Ladies, sometimes having more babies or even just one can leave your core weak, get yourself an appointment to see a physio who has the experience with pre- and post natal issues and get yourself strengthened. Trust me, it needs to be addressed, before you're 40 weeks along.

More posts on pregnancy workouts HERE

Posts on recipes HERE

Posts on homeschooling HERE

My 2nd Trimester's Workout Plan 1

Here it is! I hope you find the motivation to do these exercises and feel good! This is my workout plan 1, and I'll adjust it as I go if need be.

I do majority of my weights on my exercise ball to recruit my core.

Day 1

Lunges 0-20lb 4 sets of 12 reps

Squats 30lb 4 sets of 12 reps

Stott Pilates Warm Up and Leg Workout Series 1 to 5

Day 2

Shoulder presses 10lb (20lb) 4 sets of 12 reps

Lateral raises 10lb (20lb) 4 sets of 12 reps

Rear deltoids 10lb (20lb) 4 sets of 12 reps

Front raises 10lb (20lb) 4 sets of 12 reps

Bent over row 15lb (30lb) 4 sets of 12 reps

Day 3

Lunge with bicep curls (alternate leg-long distance) 10lb (20lb) 4 sets of 12 reps each leg

Bicep Curls 10lb (20lb) 4 sets of 12 reps each arm

Overhead triceps extension 15lb 4 sets of 12 reps
 
Triceps kick backs 10lb 4 sets of 12 reps each arm

Hammer curls  10lb 4 sets of 12 reps each arm

Day 4

Push up burnouts (assisted if necessary)


For Cardio:

Either do all above without weights, use skipping rope or jog around your yard (if you've been given the permission form your Dr)

ENJOY!

15 Weeks

I'm hooked on GimBap (Korean style seaweed roll "sushi")

I'm feeling GREAT

I have felt the baby move a few times, which is always nice! Sweet baby!

I have my dumbbells 15lb, 10lb and 5lb ones and I got myself a large exercise ball to sit on while I do my workout. It works the core while you workout!

My next ultrasound is on June 14th and it'll be a detailed ultrasound, however, we've decided to keep the gender a secret, even from ourselves!

Summer is here! I have prepped my vegetable garden and planted a zillion seeds. This is be a great way to save money. Last summer, my crop was abundant, so I'm hoping for an abundant crop this year too.

I've planted

• spinach
• cabbage
• lettuce
• basil
• cilantro
• beets
• corn
• cucumber
• tomatoes
• squash
• pumpkin
• pak choi
• dill
• asian broccoli
• habanero

I have a few more plants that I am on the hunt for.

My garden lays bare, but not for long!!!!!

I have my own little strawberry and raspberry patch next to my own fig tree! Oh how I love my yard!

Pregnancy Week 13

I'm feeling a lot better now that my diet has been altered. I had an appointment with the midwife yesterday and she also happens to be a Naturopath. We went through my 5 day food log, to see if there was a reason for my drastic "up and downs". It seems that my body behaves like a diabetic (even though I am not) while pregnant, so we're trying out a new regime. So far so good. Low Glysemic is the new word this week.

This weeks key word: JUICING

I have been juicing most of my vegetables this week, since I haven't had the appetite to chew them. The juices have been so yummy!

This week I have taken away: SUGAR in almost every form. 

I'm eating less dried fruit and high fructose fruits just to see how my body reacts to it.

I'm feeling: BETTER. I am cutting out the Diclectin nausea meds slowly. Let's hope the nausea stays away.

I'm adding: EXERCISE and HEMP PROTEIN.

Since I'm not feeling that nauseous, dumbells are on the horizon. Soon. Because of my meat aversions, I will add the hemp protein to my smoothies.

Recipe of the week: 

PICK-ME-UPPER POWER JUICE

In a juicer, juice:

• 1/3 large fennel
• 1/2 cucumber
• 1 small sour green apple
• 1" ginger
• handful of spinach/kale, washed and rolled up tightly
• slice of lemon
• 1 carrot 

serve with ice!