Backyard Bootcamp

"Side, side!" Eva said this morning, begging to go outside. I was all dressed in my workout clothes, but didn't know what to do, so I went outside and did this bootcamp workout while she played. It was great because I was able to watch her and get a great cardio and strength workout at the same time. It was simple enough that I could pull her out of the mud if I needed too and then get right back.
Just a few tools are needed:
sturdy chair or deck stairs
jumprope (imaginary one works too)
stability ball (optional)
mat
8 lb minimum weights
watch

Start with a warm-up by jogging back and forth for 2 minutes. Then begin the workout:

Station 1: repeat 2-3 times
Sprint running for 1 minute back and forth or around your yard then 30 second recovery walk.
30 lunges

Station 2: repeat 2-3 times
Chair (up R up L, down R down L) or Stairs for 1 minute
Jumprope for 75 jumps

Station 3: repeat 2-3 times
25 Jumping Jacks
25 Squats holding the weights at your sides

Station 4: repeat 2-3 times
Push-ups- as many as you can. If you can't do 10, do as many as you can on your knees (girl push-ups).
Bicycles (abs): Elbow to opposite knee.

Station 5: repeat 2-3 times
Bicep Curls- as many as you can.
Ball Crunches: around 3o. Make sure you are keeping your back straight and not arching it.

Cool down and stretch.

I did this workout on my tiny cement pad that is too weak to even be considered a backyard. It doesn't take much space. I thought it would also be fun to invite another mom over with her kids so they can all play and you can do the workout together, switching off stations. Who knows, maybe the kids will want to join in! What a great way to set an example of being active to your little ones. Have fun!

Take care of those knees please!

One of the most common complaints heard among exercisers is knee pain. There is no wonder why there are so many knee problems these days with the constant smacking against concrete and other hard surfaces. Our bodies weren't made to do some of the things we do, but there are things we can do that can help prevent knee problems that will in turn allow us to be active throughout our lives.

1. Run on a softer surface. If you can, find a dirt road or track to run on. If you run in a neighborhood, run on the asphalt on the left side of the street rather than the concrete sidewalk. it is a little softer.

2. Do squats and lunges correctly. Stand to the side in front of a mirror and as you go down for a squat or lunge, your knee should not extend past the toe. While squatting, push your hips back. While lunging, go straight up and down with a wide stance in a 90 degree angle.

3. Wear proper shoes. If you notice knee pain, take a look at the treat of your shoes. If it has been a while, and they are pretty worn, invest in a new pair. If you go to a running store, the clerk will watch the way you walk/run and make suggestions on different shoes for you.

4. Stretch after a warm-up or after your workout. While the muscles are warm, stretch the hamstrings, quadriceps, and calf muscles. As we age, we become less and less flexible which makes it more difficult to move. Maintaining flexibility may help prevent injury.

5. Crosstrain. If you are a runner and a runner only, try and do a different workout once or twice a week to change it up. It will decrease the wear on the knees and help strengthen the muscles around them. Try cycling or swiming. Ify you are into races, try training for a sprint triathlon.

6. Weight Loss. If you are carrying around excess weight, the knees can be affected.

7. RICE. If you are experiencing knee pain, use this formula: rest, ice, compression, elevation. If the pain doesn't go away, see a doctor. There are a number of things that could be causing the pain. They may give you certain exercises to help strengthen an area around the knee.

Use Your Stroller and Burn More Cal

hope you are enjoying some exercise outside as the weather is getting nicer. And for you moms: You can burn more calories and get a better total body workout by pushing a stroller while walking or jogging rather than not. It is great because you can bring the kids along during your workout, and not only are you using leg muscles, but upper body as well by pushing, especially if you're going uphill. According to a study by ACE, exercise intensity and calorie burn were about 20 percent higher when walking with a stroller at 3 mph than when walking without a stroller. So don't feel bad if you missed your morning run before your husband left for work. Just enjoy the outdoors with your kiddies and get a nice workout at the same time!

Exercise During Pregnancy

For my friends who have a bun in the oven: keep working out! Exercise can help you have a healthy pregnancy and can also make the delivery easier, shorter, and less complicated (ACE Certified News). You should first check with you doctor before beginning. But usually, if you were physically active before your pregnancy, you can do most of the same activities within reason during pregnancy. And as your belly grows, modify your routine to what is comfortable. Keep in mind that your resting heart rate is faster during pregnancy due to the blood supply going to the uterus and you want to make sure the uterus is getting plenty of blood and oxygen as well as keeping your core temperature stable, so maintain a moderate intensity. Some women prefer not to lay on their backs and if that is the case, you can do most exercises standing or on a ball. Evaluate each form of exercise and rule out any that have risk of:

1. Injury
2. Falling
3. Abdominal Trauma

Cardio that is great during pregnancy:
Walking (jogging if it is comfortable and you are used to it)
Swimming-you feel weightless in the water and it's wonderful! It is easy on the joints too.
Elliptical

Strength Exercises that are great during pregnancy:
Ball Squats (ball up against wall and back against it)
Standing Shoulder Press
Standing Bicep Curls
Crunches on Ball: small crunches are ok to do on a ball in more of a vertical position rather than horizontal. Sit on the ball and roll forward so that your bottom is closer to the floor.
Pelvic Lifts on Ball: In that same position as crunches on the ball, lift pelvis up and down. Feels great!
Cat pose: Get on hands and knees. While inhaling, arch the back and exhale while flattening it out. Yoga pose- helps ease lower back pain.
Tail Wags: Sounds funny, but while on your hands and knees move your hips side to side. This eases hip and back pain.
Hamstring Stretch

Move the furniture and shake it!

Excuses, excuses. I wanted to do cardio today, but I don't have a gym membership, it's freezing outside and I'm stuck at home. What to do? Well, I thought of a fun idea. Don't you sometimes just want to dance with the music blaring when no one is around? Maybe I'm the only nerd. Use those moves that were hot in the 80's or when you were in high school and make your own cardio routine! If you're not a dancer use punches and kicks or aerobics moves. You and your kids will end up laughing your heads off. Here's what you do:Write down 12 different moves. Here are some simple ones you can use:
1. Grapevine
2. Step touch side to side and clap above your head
3. Shimmy4. Jumping Jacks
5. YMCA while jumping
6. Hamstring Curls
7. Famous move from Grease (only Kim will know this one)
8. March in Place
9. Stayin' Alive disco move
10. Kicks and punches
11. Speedbag while doing lunges
12. Jump Squats

Then, break them down into 3 groups of 4. Put 8 or 16 counts to each move. Do your first four moves, one right after the other. For example:
Grapevine for 8 counts
Step touch for 8 counts
Shimmy for 8 counts
Jumping Jacks for 8 counts= 32 counts- should go great with any upbeat music. Once you have this one down, move to your next 4 moves. You can combine them however you'd like.