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Hi there! Here we go with the workouts for this week! The videos are available for you in your email, however if you have not received that please email me back and I will send it right away! Here are your cardio playlists!! I did these on the treadmill and OH BOY!! they are great!! As always tweet me or FB post when you are done with your workouts!

FYI: as always go at your own pace, especially when on the treadmill you can be walking and a "sprint" is anything faster than your base speed. So whether that base speed is 2.5 or 7.0 your sprint is just faster than that. And do not be surprised if your sprints at the end of the workout are slower, its all about getting through the workout so if you need to have a chill song, do it :)

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Not just for Mommies

This workout is not just for Mommies...it can be done at any time, but it does keep working out with a little one in mind :) Ok, my cousin asked me FOREVER ago for a workout for new moms wanting to get back into shape. Of course I said, “Absolutely it will be up next week!” That was totally 3 weeks ago. Even though I am pre&post natal certified I realized that because we do not have a little one running around a “new mom” workout needed a bit more research. So I have been working with some friends and clients to help this one along.

If you have a baby, baby you can actually get the child involved with this workout, if not nap time is a perfect time to get in a quick workout! Short of kidnapping my nephew, who would totally be a bit too big for this workout, I had to use another prop:

Baby Roll Ups

Starting on your back engage through your core to gently roll all the way up. At the very top remembering to reach the hands skyward to elongate the back. Once you are up there, tuck through the tailbone and roll back downwards to the starting point, moving slowly as if each of your vertebrae could move on it’s own.

Hello Baby Plank

This is inspired from the beautiful mobiles that we place over baby to engage them, but what is more engaging and beautiful than their mother?! Placing baby down on his/her back and hold plank...yes it is that simple! If you want to get creative “kissing push-ups” are a great way to play and connect with your little one, it also gives you an incentive to go a bit closer to the floor than you may be use to. Please feel free to do those on your knees.

Not So “New-Mommy” Thighs

Many of my clients just want to jump back into their pre-preggo bodies, but as we learned it took time to get there to start off with and it will again, however we can have a little fun while doing it. In a session with a client her daughter crawled over to play and she now actually tells me that on a semi-daily basis she will do this exercise to get a bit of toning in. (Shown being done while playing with baby as well as maybe a naptime version with using weights for an extra boost.)

I hope this helped and I will continue to play around with ideas for all the new mommies out there!! Congrats and enjoy!!!

Strong is the New Black

Mantra for today: I am beautiful and it is from that beauty that I find  my source of strength  

If I hear it one more time I may scream, “I don’t really want to do a lot of heavy weight because I do not want to bulk up.” Ladies, you may think that doing hill work in spin class is making your jeans tight or those squats are going to give you huge muscular thighs...we just do not have the hormone composition to build muscles as big as the boys. I also guarantee you that if you went up to the most muscular man in the gym and ask him how he built up his size he is NOT going to say Meg’s spin class!

Long, lean, feminine physiques start on the inside and shine their way out. We need strength, running all over the place doing a million and one things, and of course getting it all done without breaking a sweat takes training and talent.

Q: My favorite tool?

A: The BOSU ball. It is the perfect combination of balance, posture, and strength. Make sure that when you do squats as shown here knees stay behind toes (ps-Stacey looks awesome!)

Not just for leg work, get a nice strong core with a BOSU plank. To add some upper body strength try injecting 8 push-ups between 10 second holds. Run through 3 times without breaking and you have the perfect toning exercise!

 

Harness that inner beauty and fuel your workouts with strength, power, and grace.

 

Enjoy :)

Photo Source: Jackie Rachdorf of J. Harper Photography