Many expectant mums told us they were put off exercising during pregnancy because they were scared about overheating. We’d like to allay your fears and offer some guidelines to make sure you don’t overheat: - Exercise outdoors whenever possible – but not in hot, humid conditions (humidity makes it harder for sweat to evaporate)
- When exercising indoors make sure there is good ventilation and air circulation
- Stay hydrated – you need to make sure you replace the fluid lost via sweating so drink plenty of water before, during and after your pregnancy workout.
- Wear appropriate maternity sportswear – the FittaMamma range all features CoolDry technology to wick moisture away from your skin and help to keep you cool
- Remember the ‘talk test’. This is a useful measure of the intensity of physical activity, not just an encouragement to chat whilst you exercise. You should be able to hold a conversation whilst exercising without feeling out of breath or uncomfortable.
- If you’re exercising in water, avoid pools that are above 320C
- Exercise during pregnancy should be about maintaining fitness, not improving it – don’t push yourself too hard
- Stop exercising if you feel faint or dizzy and stop exercising if you feel nauseous or start to vomit
- Don’t be tempted by an post-workout session in the sauna or the hot-tub – sitting in a hot tub is far more likely to cause you to overheat than your pregnancy exercise routine
If you have any anxieties about your health or your pregnancy consult your midwife, doctor or health professional!
My naturopath has been telling me I NEED to be Gluten Free since I got my Lyme diagnosis, but honestly I’ve been fighting it. ☹️ But I know I need to cleanse my body and treat it how it needs to be treated so I’m committed...The last 3 days I’ve been strict gluten free and what do ya know...I’ve lost 5 freakin’ pounds in that short amount of time and can tell a major difference in my inflammation. So GF it is. Plus I’ve got my desire back to get in awesome shape again so I’ve gotta do all I can to support my body in the right ways!! That obviously includes new Fun workout gear too. 😂💞💪🏻🦏
It’s Spring Break! ☀️🌸 We’re not traveling this week, but I think we’ll take advantage of the extra time with our oldest and just take it easy. The boys plan to go golfing, we set up a zoo date, and it should be nice so we can spend lots of time outside!
I could “spring clean” and I’m working on de-cluttering, but I think I’ll REALLY dive into that next week and just focus on our kiddos who are growing way too fast...including this one, my built-in tender-hearted teenager, who refuses to smile for my pictures 🤣 *What are your Spring Break plans?! #springbreak#funtimes#stepmom
3 163 hours ago
When you're trying to take a post workout selfie with your buddy but she just wants to lick and slobber over the mirror.
Happy Sunday, friends! ☺️ I spent my entire day yesterday cleaning and decluttering and organizing my entire house because my life has been chaotic as of late but in an actual good kind of chaotic way? If that makes any sense. I’m a woman who wears a lot of different hats and because Im such a perfectionist, I have a hard time managing my time for everyone and everything because I just need it all to be the way I want it..... I’m working on that. Anyway though, I laid in bed last night after the longest day and just sunk down in relaxation and then legit bawled my eyes out. Not because I’m sad, not at all. Overwhelmed, yes but between being a mama, wife, working full time, taking care of my health and fitness, building my own business and all the other stuff that comes in between, I just needed to take a moment to soak it all in. The good and the challenging and just let it all out. Good cries and relieving cries to say the least but much needed. It was my moment of “I am finally doing this.” I’ve finally reached my moment of “I CAN CONQUER ANYTHING I SET MY MIND TO!” And it ignites that passion in my soul so deep! I am super stoked for my family’s future and today is all about relaxation and celebration of my beautiful life with my three favorite humans. Also, we have a BIG and EXCITING week ahead!!! 😉🙏🏽🙌🏽✨ I hope you’re all having a stellar weekend!! 💛 •
0 223 hours ago
I might have indulged quite a bit on Friday night. Shhh...DO NOT tell my trainer. Lol.
Two very big shock tops, quesadillas, habanero mango wings, French fries, mozzarella sticks and possibly something I’m missing, but I’ve been working my butt off staying on track most of the time. I TRUST this process more than ever because IT WORKS! It’s all about the balance. It’s not easy. There are days I am tired or should be doing something else. When I make a commitment I make it a point to finish it the best that I can. Just finished day 56 and I feel stronger than ever!
Anyone can do this! YOU can do this. That is, if you want it bad enough! Do you want it bad??? Let’s chat!
Did you ever question what exercise to do or NOT do while pregnant or healing after birth? Are you ready to get back to working out? Moms! Listen up, it is much more than just modifying your exercise. Your exercise needs to be compatible with YOUR body, symptoms or potential symptoms.
This is a 1 minute preview of the interview @aprilwheeler1 and I did with @pelvicwod on The Pelvic Health Podcast.
It summarizes the #pregnancyandpostpartumathleticism messaging, mindset and overall effort pretty well.
We support the whole woman, through her whole life and athleticism. ❤️💪🏼
Check it out! And if you’re pregnant or postpartum and doing the Open, this is definitely an episode to listen to!
2 415 hours ago
Where are my fellow Empaths at?!? Taking on all the energy of others, all the freakin’ time...such a blessing and a curse. Sometimes I wake up and I can just tell it’s going to be an extra sensitive day...I immediately grab my White Angelica and rub on my heart & collar bones to protect myself from any bad energy. Fun fact: Harrison is also an Empath! We are heading to the gym now and both oiled up. He requested I take his pictures too 😂 💞💪🏻
14 2206 hours ago
Easy like Sunday morning! 🎵 Who else LOVES Sundays? Waking up slowly, enjoying a nice comforting cup of ☕️ and making delicious pancakes for the family! It doesn’t get much better than this! 💛 •
1. 1/2 cup @kodiakcakes mix
2. 1/2 scoop of protein powder (I used @womensbest salted caramel flavor)
3. 2 drops of @womensbest nut flavor drops
5. Tbsp of @pbtrimmed powdered peanut butter
6. Add water (about 1/2 cup) mix and cook! I topped mine with sliced bananas and almond butter! #sundayvibes#sundaycoffee#sundayfunday#pancakes
As the manager of our home 🏡 and the mama to the sweetest little pea in the world 👶🏼, I am SO excited to get started with this!!
This is our first little stash of cloth diapers and we will probably just stick with these until we get the hang of it. 🤓 I LOVE these designs! And I am soooooo over buying diapers! Not only is it annoying to have to keep spending over $25/week on stuff we just throw away...I'm so over the volume of garbage and the drama of always wondering how the "ingredients" in diapers are affecting our little one's skin. These colorful ones will be with us for the long haul! 🙌🏻
Cloth diapering Mamas...what are your favorites and essentials? So far we have 12 diapers (mostly AIOs, a few pocket and hybrid), 12 reusable wipes, and a number of inserts. We won't be using "bottom spray" because Miss M has super sensitive skin so we are sticking with water and water wipes! 💗 Would love to hear your insights / favorites!!
I have a love/hate relationship with Sunday. Love that I get so much accomplished, hate that it’s the last day of family time. I already worked out & put out my spring decor. Now I’m just waiting for Costco to open so I can shop & meal prep! .
Happy Sunday Funday! 🖤
Cardio, especially HITT training, is always hard for me. Here are a few moves from Cardio Core from Phase 3. It wasn’t pretty, but I can honestly say I did it all and I didn’t stop! When we started this program 55 days ago, I couldn’t even get through Phase 1 of this workout without pausing, today even coming off a hormonal migraine, it got done straight through! This program has not only made me physically strong but it reminds me everyday of how far I’ve come and that I CAN DO HARD THINGS! #transformingalyssa#icandohardthings#fitmomsinspire#fitmomsrock#80dayobsession#clubfitwear#strongerthanyesterday#cardiosucks
1 278 hours ago
I love love love this quote from the book I was reading before my workout this morning (“The Slight Edge” by Jeff Olson).
“Most people don’t stick with the simple daily disciplines it takes to get to where they want to go, because they don’t know how to look ahead far enough along the curve to see the results they are creating.” .
I couldn’t agree with this more. When you are in the moment, it’s hard to see what these small differences can do, because you won’t see big changes that day, or even next week. But you will see huge changes if you are consistent with those daily actions each and everyday.
Small daily disciplines add up to huge changes over time. This is true with both positive daily actions and negative daily actions.
Repeat negative daily actions consistently...big negative changes.
Repeat positive daily actions consistently...big positive changes.
Your choice 👊🏼
Embrace the process. Once you realize that you’re always a work in progress, then you can truly enjoy every step of the journey.
There is no “done” there is no “made it” there is no finish line.
Wake up every day happy with what you have while working for what you want.
You know what they say... Practice makes perfect. But I say... Practice makes for repetition. And repetition makes for habit. And habit develops discipline. Which trumps motivation, and promotes increased skill. Which makes for dedication, determination, and success. ✨
You and me? We got this, Warrior! 👊💪💪💃💕
5 8016 hours ago
When you tend to your happiness and joy, something wonderful happens. You begin to overflow with joy, and every single person you come in contact with is touched by your joy. Just like the ripples created by a stone that is dropped into a pond, one person in joy brings so much joy to the world. The power within each of us is unfathomable when focused in the direction for all good for all. ✨💕
5 7516 hours ago
Playing catch-up today... Enjoyed a fabulous Killer Legs session yesterday in the ZGYM, then finished with some fun practice pull overs with my trusty Jaybird buds 🎧🎵🎶 on my beautiful pull-up bars my Incredible Hubby made just for me in my Happy Place - my garage gym. 😍💪 My other favourite part? Hearing the birds singing merrily in the background. 🎶🐦💙🌳
Today was an awesome, intense 8 minute tababta with 20/10 second intervals of 2 rounds of 8 exercises. My favourite exercise was the Reverse Jump Tuck Burpee. I love the short, intense workouts in the ZGYM. I love the idea of pushing myself hard for a short period of time, then being done! It makes for enjoying the rest of the day knowing that I gave it my all feel so good! .
Once again, I didn't miss a day this week! And I love that! 💕 What do you do to stay motivated each day? 💯🙌
Walking the talk
I challenged our group to change up their pre workout meal. I haven't been eating anything raw and mostly eating eggs.
All that crunching disturbed my quiet morning; but other than that I ate it.
What s your favorite pre workout meal?
So we’ve been officially married since Sunday when we “tied the knot” in front of our closest friends❤️It’ll be another 2 weeks or so until the professional pics come in but our very talented friend @dave_mari took quite a few amazing pics for us which I’ll be sharing. Thank you so much, Dave! Still smiling over what a perfect day it was!!
30 8063 days ago
What does being a lady mean to me? It means feeling confident and classy and comfortable in whatever I’m wearing. And because I’m a lady I choose to dress modestly, and not because I feel like I need to be a prude or even just because it was part of my culture growing up. I feel strongly that every time I dress modestly it means I’ll never have to look back on that photo and wished I had exemplified something different for my children or future Grandchildren. It might not be popular or put me at the best chance of succeeding, but I choose modesty because it feels most genuinely true to who I am and the type of person I’m trying to be for my readers, family and for my self worth. Enjoy your Sunday and be true to YOU! #knowyourworth👑
214 27105:35 PM Mar 4, 2018
SUPERMANS *** Weight and resistance band optional *** Starting lying on your tummy with your arms and legs extended straight. If you use the resistance band, place it around your ankles and if you want add a weight, hold a 2 or 3 pound weight or ball with both hands. Now lift both your upper and lower body at the same time. Widen your legs as your raise them. Do 8 reps and do an additional 8 of just your legs to give that booty an extra burn. #fit_n_flow
I may be on vacation but I’m still going to get my workouts in!! I used yesterday as my rest / travel day and today I was back at it!!!
Why??? Because for the first time in YEARS (yes Years!) I didn’t hesitate to put on my bathing suit... or stress about having to fit in my summer clothes in the winter!!! Usually I have to pick up some new clothes before we go so I have something to wear or I’m putting on a coverup as soon as I’m out of the water... not this year!! My shorts are even a little loser (although after a week of vacation food and drinks that may not be the case! 🤣) This year I feel strong and confident!!! This year I will rock my 👙!!
Do I look like a model??! Nope, I’ve had 2 babies and years of living but I’m not looking for perfection... I’m looking to be comfortable in my own skin!!!
7 392 days ago
Monday Motivation!! 💪🏻💖 I love when my minis want to join me in my workouts!! (Kayden shows you the modified version and what he thinks is a rest station🤔🤣)