Exercise and pregnancy. Oh, I'm an expert on this one. Well,I guess having 4 pregnancies and delivering 4 healthy babies, plus exercising through all of those pregnancies would make me somewhat of an expert. I've also trained a lot of pregnant women and taught Pilates and Yoga for pregnancy.
If your OB/GYN or midwife gives you the green light to workout while pregnant, definitely go for it. I can tell you that it makes a big difference in how you feel, how much weight you gain and how quickly you bounce back into shape. It also makes a big impact in delivering your baby.
In your first trimester, you can usuallyy keep up with the same workout you were already doing before you got pregnant. But a lot of times you can be too tired or feeling too queasy to want to workout. This is a good time to give Yoga a try. It can be relaxing and help prep your body for labor later on.
During your second and third trimesters, you need to rethink your workouts. You want to make sure what you're doing is not going to challenge your balance too much or put too much stress on your rectus abdominal muscles (this can cause a more severe diastasis recti - separation of the abdominal wall). You also want to make sure you do exercises that won't keep you flat on your back for a long period of time. Spending a minute or two on your back shouldn't be harmful, but any longer than that your uterus presses on the vein that returns blood from your lower body to your heart. Lying on your back for an extended period of time could interfere with the flow of blood and nutrients to the placenta and your developing baby. This is potentially unsafe, particularly if you have a condition like high blood pressure that affects how much oxygen and nutrients the baby is getting. But again, for most pregnant women, a minute or two here and there shouldn't be harmful.
So what kinds of exercises did I do when pregnant? Well, I did a lot of walking on the treadmill and outdoors. This included inclines and hill climbs. I danced and even taught a fitness ballet class and a pole dancing class. I also did some weight lifting (nothing too heavy that would cause me to strain). And of course I did Pilates and Yoga. I found myself leaning more towards Yoga at the end of my pregnancy. Perhaps it was because it was relaxing, helped ease aches and pains and it just felt good. Plus the breathing of Yoga is very useful when in the delivery room. Learning to calm yourself with your breath really helps.
Below is a video clip of YBB Baby on the Way. It incorporates dance, weight training, and yoga into a cool workout that's designed to keep mom and baby safe. You can only get this program through Beachbody or a Team Beachbody Coach like me.
I'd love to hear your feedback and questions. You can leave a comment here or send me an email at fitwithjessica@live.com.
Tuesday, August 24, 2010
Sunday, August 22, 2010
Generation X and Xercise
Typically Generation X are those who were born between 1965 and 1979. That would make the oldest GenXer's 45 years old now and the youngest ones 31.
Its hard to believe that some of my fellow GenXer's are even grandparents! Shocking! I guess I find that one hard to grasp because I am still in the middle of changing diapers on my own 2 year old while humming Alice in Chains or Metallica tunes. But as hard as it is to admit, Gen X is getting older.
This "sad but true fact" (cool Metallica song), brings to mind how its so important for Gen Xer's to continue being physcially active or start now. Physical activity is one of the best ways you can help your body and mind stay healthy.
Did you know as a rule, muscle mass declines with age, starting in the 40s and picking up speed after about age 50? Then the typical rate of muscle loss really begins to outpace the rate of muscle gain, so that there's an increasing net deficit, says Robert Wolfe, a professor of geriatrics and director of the Center for Translational Research in Aging and Longevity at the University of Arkansas for Medical Sciences. How dangerous that is depends how much muscle you start out with. The kind of decline that makes a lifelong runner go from a very fast 10k time to a slightly slower one in his 60s is not a big concern (except for the frustrated runner). The kind of decline in muscle mass that weakens an already frail elderly person so much that he or she is more prone to falls and can't lift a small bag of groceries onto the counter is something to worry about.
The tool that everyone agrees works to shore up muscles: exercise, at every age. Ideally, that would include both a basic, progressive strength-training program as well as an aerobic fitness routine (like a brisk 30-minute walk every day). "Healthy muscle is not only about being stronger and bigger," says Miriam Nelson, director of the John Hancock Center for Physical Activity and Nutrition at Tufts University.
Even my younger Gen X or older Gen Y friends need ot be concerned with exercise and proper nutrition. The younger you are when you start taking care of your body with proper nutrition and physical activity, the better your chances are for not losing so much muscle by the time you reach 40.
Insufficient protein intake as well as an unbalanced diet can also lead to a rapid loss of muscle at any age. So again, it very important for our generation (and those before and behind us) to star looking at what we're eating and make some positive changes.
Its not too late. Even if you spent most of your life sitting on the couch playing Sega and then XBox 360, you can start making positive changes now and reverse some of the "damage" done.
So why not start now improving your chances on not having to take high blood pressure meds, insulin, heart meds, more pain relievers, erectile dysfuntion meds, cholesterol meds and all the others you see advertised on TV that are not just aimed at the Baby Boomers, but the older Gen Xer's? All you have to do is make the decision tocommit to be fit.
You don't need to have the goal of entering a fitness pagent or bodybuilding show. You don't need to enter a marathon or even a 5K for that matter. All you have to do is exercise and eat right to keep you healthy and moving and grooving without the need of prescription help.
So let's make Gen X the generation who took back its health, and let's show those Baby Boomers that they're not the only ones who are aging differntly than their parents. Let's set a good example for Gen Y and the other generations, that you don't need to take a bunch of medications to age gracefully, all you need is some good heart pumping exercise and a good diet.
Listen, I know its very hard to make a change. You don't have to do it all cold-turkey or hit the gorund running. You can take baby steps and gradually make better choices day by day. And if you need help, you have this lover of all things grunge and metal to help you along the way.
If you need or want help, send me an email to fitwithjessica@live.com.
Have a great day:-)
Its hard to believe that some of my fellow GenXer's are even grandparents! Shocking! I guess I find that one hard to grasp because I am still in the middle of changing diapers on my own 2 year old while humming Alice in Chains or Metallica tunes. But as hard as it is to admit, Gen X is getting older.
This "sad but true fact" (cool Metallica song), brings to mind how its so important for Gen Xer's to continue being physcially active or start now. Physical activity is one of the best ways you can help your body and mind stay healthy.
Did you know as a rule, muscle mass declines with age, starting in the 40s and picking up speed after about age 50? Then the typical rate of muscle loss really begins to outpace the rate of muscle gain, so that there's an increasing net deficit, says Robert Wolfe, a professor of geriatrics and director of the Center for Translational Research in Aging and Longevity at the University of Arkansas for Medical Sciences. How dangerous that is depends how much muscle you start out with. The kind of decline that makes a lifelong runner go from a very fast 10k time to a slightly slower one in his 60s is not a big concern (except for the frustrated runner). The kind of decline in muscle mass that weakens an already frail elderly person so much that he or she is more prone to falls and can't lift a small bag of groceries onto the counter is something to worry about.
The tool that everyone agrees works to shore up muscles: exercise, at every age. Ideally, that would include both a basic, progressive strength-training program as well as an aerobic fitness routine (like a brisk 30-minute walk every day). "Healthy muscle is not only about being stronger and bigger," says Miriam Nelson, director of the John Hancock Center for Physical Activity and Nutrition at Tufts University.
Even my younger Gen X or older Gen Y friends need ot be concerned with exercise and proper nutrition. The younger you are when you start taking care of your body with proper nutrition and physical activity, the better your chances are for not losing so much muscle by the time you reach 40.
Insufficient protein intake as well as an unbalanced diet can also lead to a rapid loss of muscle at any age. So again, it very important for our generation (and those before and behind us) to star looking at what we're eating and make some positive changes.
Its not too late. Even if you spent most of your life sitting on the couch playing Sega and then XBox 360, you can start making positive changes now and reverse some of the "damage" done.
So why not start now improving your chances on not having to take high blood pressure meds, insulin, heart meds, more pain relievers, erectile dysfuntion meds, cholesterol meds and all the others you see advertised on TV that are not just aimed at the Baby Boomers, but the older Gen Xer's? All you have to do is make the decision tocommit to be fit.
You don't need to have the goal of entering a fitness pagent or bodybuilding show. You don't need to enter a marathon or even a 5K for that matter. All you have to do is exercise and eat right to keep you healthy and moving and grooving without the need of prescription help.
So let's make Gen X the generation who took back its health, and let's show those Baby Boomers that they're not the only ones who are aging differntly than their parents. Let's set a good example for Gen Y and the other generations, that you don't need to take a bunch of medications to age gracefully, all you need is some good heart pumping exercise and a good diet.
Listen, I know its very hard to make a change. You don't have to do it all cold-turkey or hit the gorund running. You can take baby steps and gradually make better choices day by day. And if you need help, you have this lover of all things grunge and metal to help you along the way.
If you need or want help, send me an email to fitwithjessica@live.com.
Have a great day:-)
Wednesday, August 18, 2010
Strengthen your core with planks
A few days ago I blogged about beginner's push-ups. Today I want to focus on planks. Planks are a great way to strengthen your core. Almost anyone can do a plank, but if you have very weak abdominal muscles you can also do these with your knees down on the floor, similar to a beginner's push-up. And if your knees bother you, place a pillow under them. The video below will demonstrate how to do a plank properly.
You want to build up to these. See if you can hold it for 20-30 seconds. Take a rest and then try again. You want to make sure you are breathing the whole time too. Don't hold your breath. I would try to work up to doing 4-6 sets of 30 seconds each. When you're done, go into child's pose to rest and stretch your lower back.
You want to build up to these. See if you can hold it for 20-30 seconds. Take a rest and then try again. You want to make sure you are breathing the whole time too. Don't hold your breath. I would try to work up to doing 4-6 sets of 30 seconds each. When you're done, go into child's pose to rest and stretch your lower back.
Sunday, August 15, 2010
Push ups for beginners
P90X and Insanity are full of push ups. Its an exercise that I have all of my private clients do and that I teach in almost all of my fitness classes. Why? Because they work. They are an easy exercise to do at home with no equipment necessary. Push ups not only target your chest and triceps muscles, but they also work your back, biceps and abs.
Not everyone can do a push up with their legs extended all the way out onto their toes. I wanted to show you a video clip that I found which helps demonstrate a beginners push up. These are great for someone wha hasn't worked out in a long time or who may have back problems. If you're knees bother you on the floor, you can always place a pillow under them.
If you have any questions, please don't hesitate to email me at fitwithjessica@beachbodycoach.com
Not everyone can do a push up with their legs extended all the way out onto their toes. I wanted to show you a video clip that I found which helps demonstrate a beginners push up. These are great for someone wha hasn't worked out in a long time or who may have back problems. If you're knees bother you on the floor, you can always place a pillow under them.
If you have any questions, please don't hesitate to email me at fitwithjessica@beachbodycoach.com
Thursday, August 12, 2010
Success Story - Sky, Team Beachbody Member/Flight Attendant
Sky let me share an email she sent me last night:
"Coach, I am doing GREAT!!! Loving my P90X, the SHAKEOLOGY has done WONDERS FOR ME!!!! Today was my jeans day where I tried on my clothing. And I am officially from a size 9/10 down to a comfortable, loose size 7/8. I have dropped quite a bit of weight with my Shakeology being my BEST MEAL OF THE DAY!!!! I'm going to order new uniforms as my current ones are simply slipping off. = ) LOL.. I am soooooo HAPPY!!!"
Again, Sky doesn't have the most ideal schedule in the world, yet she is bringing it every time and making the best of it.
So what's stopping you from losing that last 10 or 20 pounds (or more)? What's stopping you from changing the way you live to a more healthier lifestyle?
I know people who think nothing of paying over $4.50 for a beer when they go out or $9 for a glass of wine. I have friends who think nothing of spending over $4 daily on Starbuck's coffee or $6 daily on a pack of cigarettes. Yet they look at me like I have two heads when they hear the price of Shakeology or P90X, or another workout system or supplement. If you breakdown what the cost of Shakeology is, at the most its only $3.96 per serving. P90X works out to be about $1.32 per day if you divide it up into 90 days. And they will complain that they are overweight, tired, feeling miserable, on too much medication, have no energy...
Sky didn't let excuses stop her, and she could have come up with a lot. Don't let the excuses in your head stop you. You don't have to just except feeling tired, lacking energy, being overweight. You can change your life and start living healthier. Its not too late.
Send me an email if you have questions or want help.
Tuesday, August 10, 2010
Why is the Core so important?
Today I did one of my favorite P90X workouts, Core Synergistics. Being a Pilates instructor, I'm all about working the 'core.' But what is the core and why is it so important?
Well the 'core muscles' are the muscles deep within the abs and back, attaching to the spine or pelvis. Some of these muscles include the transversus abdominis (TVA), the muscles of the pelvic floor, the lats and the obliques, just to name a few. These muscles are where movement originates and it's also the source of our stability. Whether you're running, lifting weights or picking up your toddler, these 'core' muscles help keep your body stable and balanced.
Think of the core as your foundation. Just like a house needs a strong foundation, so do you. A house with a bad foundation, will start to go crooked and eventually crumble. Your body will eventually have similar problems if you don't have a good foundation.
Many of today's fitness professionals agree that including core training into your routine will help you with:
•More functional workouts that translate into daily life activities
•Improved performance in sports
•Reduction in the risk of injury
•Better ability to function each day
•Interesting workouts that challenge you in new and different ways
Workouts that work your core include Pilates, yoga, and some martial arts. Sports conditioning classes are starting to pop up everywhere, and most fitness classes will include a small portion of core training.
If you would like more information on how you can incorporate core training into your routine, send me an email at wattersjes@msn.com. Almost all of the Beachbody workout systems include core training exercises in their programs. Check them out.
Well the 'core muscles' are the muscles deep within the abs and back, attaching to the spine or pelvis. Some of these muscles include the transversus abdominis (TVA), the muscles of the pelvic floor, the lats and the obliques, just to name a few. These muscles are where movement originates and it's also the source of our stability. Whether you're running, lifting weights or picking up your toddler, these 'core' muscles help keep your body stable and balanced.
Think of the core as your foundation. Just like a house needs a strong foundation, so do you. A house with a bad foundation, will start to go crooked and eventually crumble. Your body will eventually have similar problems if you don't have a good foundation.
Many of today's fitness professionals agree that including core training into your routine will help you with:
•More functional workouts that translate into daily life activities
•Improved performance in sports
•Reduction in the risk of injury
•Better ability to function each day
•Interesting workouts that challenge you in new and different ways
Workouts that work your core include Pilates, yoga, and some martial arts. Sports conditioning classes are starting to pop up everywhere, and most fitness classes will include a small portion of core training.
If you would like more information on how you can incorporate core training into your routine, send me an email at wattersjes@msn.com. Almost all of the Beachbody workout systems include core training exercises in their programs. Check them out.
Wednesday, August 4, 2010
What will inspire you to make a change?
Bob A. was 52 years old, overweight, on high blood pressure medicine and anti-depressants. Something needed to change. His wife had completed P90X and had awesome results. But it wasn't until he heard that his son was being picked on because of his own weight problem, that Bob decided it was time to make the changes. I love this story because so many people say to me "its too late," or "I could never do that" or "you were already in shape."
Well, Bob was far from the greatest beginning shape at all and he made a total transformation. Now at 52 and being very out of shape it was hard for Bob to keep up with his son and the workouts. In stead of letting this discourage him, he decided to try Shakeology to give him the boost he needed. So with the help of Shakeology and P90X, Bob lost 47 pounds and 6 inches off of his waist. Plus he was able to get off the antidepressants and the high blood pressure medication. and to top it all off he won $5,000 in the Beachbody Success Story Contest. How cool is that?
Here's his story in a short video.
Well, Bob was far from the greatest beginning shape at all and he made a total transformation. Now at 52 and being very out of shape it was hard for Bob to keep up with his son and the workouts. In stead of letting this discourage him, he decided to try Shakeology to give him the boost he needed. So with the help of Shakeology and P90X, Bob lost 47 pounds and 6 inches off of his waist. Plus he was able to get off the antidepressants and the high blood pressure medication. and to top it all off he won $5,000 in the Beachbody Success Story Contest. How cool is that?
Here's his story in a short video.
Monday, August 2, 2010
Featured Coach - Bill Storno, Hiker, Biker, Skier, P90Xer
If you're looking for advice on how proper exercise can improve you hiking, biking and skiing, Bill Storno is your Coach. Bill is currently doing P90X and he's also incorporating hiking and biking right now. As soon as ski season starts, you'll be sure to find Bill on the mountains.
Bill has been active for most of his life. He knows the importance of exercise and nutrition to stay active and healthy. Bill is working on a blog http://billstorno.com/bestlifeblog/ and you can also connect with him at http://teambeachbody.com/bestlife4u.
He can help you get into better shape to improve your hikes, your bike rides or your skiing.
He can help you get into better shape to improve your hikes, your bike rides or your skiing.
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