Shoulders Chest & Tri’s for the Third Tri {Workout}

Working out doesn’t get easier during pregnancy.

Between your growing bump, extra weight and aches – it can get difficult to get a good workout in. Luckily there are plenty of pregnancy workouts out there in the forms of classes, DVDs and even YouTube videos.I loved prenatal yoga during pregnancy but I do love to lift. I have various workout routines that can be modified during pregnancy. This workout I am sharing with you is one that I did during the last few weeks of pregnancy. Yes, I was almost 40 Weeks pregnant and doing this routine!

It’s low impact, yet builds strength. Strength training is important during pregnancy. Why? It helps strengthen muscles and build stamina, which you will definitely need during labor, trust me.I used 5lbs dumbbells for this workout, but feel free to use weights that won’t leave you out of breath or put too much strain on your muscles.

*Remember to rest for 30 seconds in between each set – Always consult your doctor or midwife before performing and exercise.*

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  {Shoulders Chest & Tri’s for Third Tri}

Warm-Up: TWO Rounds –  THREE Exercises:

  • Plié Squats (12 Reps)
  • Standing Leg Lifts (8 Reps, Each Side)
  • Sumo Squat (12 Reps)

The Workout: THREE Sets – Repeat 3 x’s Each

  • Plié Squats (Weighted) – 10 reps
  • Shoulder press – 12
  • Chest flies – 10
  • Standing Leg Lifts – 8 Reps, Each Side
  • Upright Row – 12
  • One Arm Row – 8 Reps, Each Side
  • Sumo Squat to Press (Weighted) – 10 Reps
  • Lateral Raise – 10
  • Tricep Extension – 12

Cool-Down: Stretch! (5-10 Mins)

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For a printable version, Click HERE!

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Baby Gendron’s Nursery {35 Weeks}

Happy 35 Weeks! Weight Gain: 23lbs; started out at 162lbs.

Workouts: No more spin instructing as of 30 weeks.

Check out my article on health and safety of spinning during pregnancy here! Currently, my personal workouts are about 3-4 times a week; 

1-2 times of yoga, 1-2 times of strength training and walking (1-2 x’s). It’s pretty sweet to know I still have a little left muscle – no heavy lifting since November for me. 

If you missed my pregnancy health and fitness post, click here!

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Symptoms:

  • Migraines: Very minimal, maybe once a week and a pill or two needed.
  • Exhaustion: I definitely am getting more tired but no napping. I am still managing to get at least 30 minutes of activity every day (walk, yoga or strength training).
  • Nausea: Still around here and there.
  • Others: Lower back pain, groin pain, varicose veins enlarged and a slight waddle.Food Aversions: I’m finally back to my old ways of eating with the except of new/old foods I picked up during pregnancy like pasta, mashed potatoes, cucumbers, donuts, cereal, bananas to name a few.

Food Cravings: For the past few weeks it’s been:

  • Cereal (Special K & Fiber One)
  • Plums, Cherries & Bananas
  • Starbucks Iced Coffee w/ Soy Milk
  • Crunchy Peanut Butter
  • Buttermilk Donuts

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Maternity Clothes: I am now just wearing my large leggings, tank tops and dress with shorts underneath are my best friend.

Stretch Marks: My old weight loss stretch marks have stretched a but no new ones. Also have a few (very sore/ bruised) varicose veins on my right thigh. Still with my daily cocoa butter/ coconut oil slathering though!

Sleep: Sleep has been a struggle to get comfy and also she has been moving quite a lot.

Gender: It’s a girl; Samantha Julia ❤

Baby’s Nursery: Our apartment is a large one-bedroom and is large enough to have 1/3 of it designated for Baby Samantha’s nursery. I plan on getting a night stand or bookshelf for where that outlet is, not sure yet!The crib bed set/decor is the “Avery Collection” by Wendy Bellissimo; I’m in love with it!It’s girly, yet neutral enough not to clash with out room decor or furniture. We even have a storage room, which allows us to have more room in the dresser, closet and bedroom.  Baby Items Purchased: A few things: extra bed sheets, crib liner and a sweater.Also a couple of cute, long sleeve outfits for around 9 months since we didn’t have much fall/winter clothing for going out. We spotted a garage sale down the road and found a couple of “like new” toys with working batteries at $1.00 a piece! Looking Forward To: Meeting Samantha! Now that baby shower, moving, crib set up and apartment organization is out of the way, we just need to sit back and wait for August 4th (give or take)!

Question: Are you a fan of garage sales or thrift shops?

Any cool items you’ve found at one?

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{For all things pregnancy related; click here!}

Sunday Funday Day HIIT!

It’s Sunday, so it calls for a Total Body HIIT!

Now that I am almost 35 Weeks pregnant, I really don’t have much energy nor the ability to do crazy workouts.

However, this 20-Minute HIIT workout helps me get my cardio and strength training on. I used 5lbs weights for this, but feel free to use whatever you’d like.

For this workout there are FIVE rounds; each round has two exercises performed for 60 seconds EACH! Repeat all five rounds twice for a 20-Minute heart pumping workout.

Feel free to rest in between rounds (I maybe rested for 10-15 seconds, if needed). Remember to warm-up and cool down after. And… GO!

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Happy Sunday 🙂

For more HIIT and other workouts, click HERE!

Friday Favorites #1: Pregnancy Edition

Happy Friday my friends! (have you seen the new header?) 🙂

Or for me, it really isn’t “Friday” persay but, I do have a fun Friday Favorites post for y’all today – “the pregnancy edition.”

I decided to update y’all on EIGHT of my current favorite workouts, snacks, etc. during the Third Trimester.

Up until 27/28 weeks, I was doing spin 1-2x’s a week, yoga (1-2x’s) and strength training (1-2x’s).Now I do a lot more walking (3x’s a week), yoga (1-2x’s) and maybe one strength training routine or Barre class.

Favorite YouTube Yoga Quickie: Tone It Up’s Bikini Yoga.

Favorite YouTube Workout: During the second trimester, I was loving the Kettletoning from TIU. I still love it! I modify and skip most of the abs (and just repeat some of the arms/ lower body exercises in the video). I use a 10lbs Kettlebell and sometimes 5lb weights, if needed.Favorite Workout Quickie: My Kettlebell Torch routine!

Favorite Protein Bar: Luna Bars. I just love them and the extra bit of iron.Favorite Protein’d Snack: Greek yogurt. I’ve been in berry flavor mode 😉Favorite Sweet Snack: I’ve been on a plum and banana kick for quick sweet goodness.Favorite Healthy Fat: Chunky Peanut Butter. I’ve been in need of them chunks! Favorite Workout Bra: My D’s are currently loving this Danskin Now fitted bar in XL from Wal-Mart.  I’m linking up with Heather for Friday Favorites today. Hope everyone enjoys the weekend!Question: What are some of your current favorites for one or two of the categories above?

Thinking Out Loud #11: Settling In

It’s officially been a week since we moved into our new place.We are slowly settling in ❤ And starting the decorating process… Oh, and I am officially in month eight of pregnancyStill managing to fit in some workouts here and there.And fueling my body right for baby and I. Speaking of baby, Baby Gendron had an ultrasound this week to check on her growth (was too big) but now she is on point. No oversized baby coming 😉After all, she needs to fit into her teeny tiny newborn bathing suit my cousin bought her!Those are the things on my mind. Hope everyone has a wonderful rest of the week. Thanks Amanda for hosting!Question: With nicer weather, do your workouts stay the same or do you change it up?

Spinning & Pregnancy

I recently had a spin instructor at one of the locations I teach ask me about how to optimize one of her student’s spinning experience while pregnant. This is definitely a great question, especially for those who are experienced at spinning. I did a lot of my own research, talked to my doctor and just used my own judgement when spinning.
You can read more information on spinning and pregnancy through Spinning.com here.
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  1. What precautions should you take when spinning?
    • My doctor recommended using a heart-rate monitor and/or checking your pulse from time to time during the class. You must be able to carry a conversation while spinning, no exceptions!
    • A TON of in and out of saddle movements are not recommended as your belly expands (round ligament stretching/ pain). I noticed I had to limit those movements around 26 weeks. Also, be sure to hydrate before, during and after class.
  2. How can I optimize my spin class experience?
    • Since you may not be able to go as fast or move quickly through different positions, adding more resistance (then usual) because it forces more strength training – even during sprints.
    • Sprints = HIGHER heart rate, which you want to avoid. Having that extra resistance, makes a difference since with spin it’s very easy to overexert because it’s so high energy.
  3. What clothing should I wear?
    • Loose, breathable clothing. Nothing too tight, especially for the upper body. I wore yoga pants that had a fold over to hold my belly up (or you can purchase a belly band) and a loose tank top.
  4. When should I STOP spinning?
    • Use your best judgement! Between 28-32 weeks is the average time most women will stop spinning – not only because of energy levels decreasing, but because the belly get too heavy and there is a lot more stretching and much more relaxin present.
    • I noticed around 28 weeks, my legs would almost give out (due to more relaxin present) when I can out of the saddle in position two/ standing jog.
    • This is not safe, so I stopped spinning at 30 weeks, especially from the ligament pain and heaviness (I’ve gained 20lbs). Now I’ve been walking and doing yoga for my workouts.
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If you are looking for general fitness information during pregnancy, you can check out my post on fitness and health during pregnancy. It includes information on workouts I did during first and second trimester.
Need your very own personalized workout program, meal plan or lifestyle plan? Check out my online coaching section here!
*As always, pregnant or not, remember to consult your doctor or physician before performing any exercise/ program*

Baby Gendron’s Baby Shower {30 Weeks}

We are in the 30’s and in the third Trimester as of week 28 

Holy moly – countdown begins!

Today, I am recapping weeks 28-30. What’s been going on the past couple of weeks?

Weight Gain: 20lbs; started out at 162lbs.

Workouts: I have officially ended spin instructing last week, but will continue to workout on my own. It’s just feel very uncomfy and I have a lot of round ligament pain, even just sitting in the saddle just as I mentioned.

Currently, my personal workouts are about 4 times a week; 1-2 times of yoga (one being prenatal), 2-3 times of strength training.

If you missed my pregnancy health and fitness post, click here.

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Symptoms:

  • Migraines: Finally have been very minimal, maybe once a week and no pill needed.
  • Exhaustion: Energy is still up there. I have been managing to still get solid 30 minute workouts 4-5 times a week.
  • Nausea: Still around. I wake up nauseous every morning but it goes away quick.
  • Others: A lot more lower back/ round ligament pain and a slight waddle!

Food Aversions: I’ve finally been able to eat more greens here and there; small salad, more tomatoes, some spinach in sandwiches.

Food Cravings: For the past couple of weeks it’s been:

  • Cereal (Special K, Fiber One & Kashi)
  • Strawberries
  • Starbucks Lattes
  • Dark Chocolate & Peanut Butter

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Maternity Clothes: I am now just wearing my large leggings. I can tell the medium ones are about to “burst” in the hip/ thigh area.  I did purchase a dress from JCP, which is the first picture in this post.

Stretch Marks: Still with my daily cocoa butter/ coconut oil slathering, but I am noticing some “stretching” of my weight loss stretch marks, but it really doesn’t bug me since they are my skin color.

Sleep: Sleep has been a struggle to get comfy and also she has been moving quite a lot.

Gender: It’s a girl; Samantha Julia ❤

Baby Items Purchased: None, because we had a baby shower this past weekend. The theme of the shower was “Jungle Baby,” obviously with a giraffe focus. We had the goodie bags and lolli’s for take homes.I loved all the decor and was all my possible by this lovely lady. Love you mom! Goofin’ around. Dirty Diaper Game (aka melt chocolate in a diaper and guess the chocolate).So grateful for all the gifts and creativity. We are so thankful for everyone that came to the shower and purchased practically EVERYTHING on our registry. Looking Forward To: Moving to our first official apartment together and start-up place for Samantha. Super excited to get that out of the way, it’s been a process.

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{For all things pregnancy related; click here.}