Pre-Post Natal Fitness Tips

Congrats on your new pregnancy or baby!!  If you are thinking of becoming pregnant this is a great post for you to read or pass onto a friend who is pregnant or just had a baby.  Make sure you listen to your doctors order if you have to alter or stop workouts all together.  Below are basic tips for both pre-post natal fitness tips.

A few of the many benefits of Pre-natal Exercise 

• Increase circulation
• Increase self-esteem
• Improved recovery time
• Decreased fatigue
• Decreased pelvic & rectal pressure
• Decreased depression
• Decreased back pain
• Decreased leg cramps
• Decreased varicose veins
• Decreased swelling of extremities

 

Pre-Natal Fitness Tips

1. Work your core: The core is one area that gets stretched out during pregnancy and needs to be paid attention to the very first trimester.  Two of the best exercises you can do for your core are planks & kegels.  You will want to start those in the first trimester and do those all throughout your pregnancy.  You can do the planks on your knees as you get farther into your 3rd trimester.  The only time you will have to stop is if you develop diastasis recti.  To see if you develop that place two fingers in the middle of your abdomen if you feel a gap or a separation you will need to stop doing core work.  This can also develop post pregnancy.
2. Averages: According to ACE Fitness Pre & Post-Natal Fitness the average weight gain during pregnancy is 27.5 pounds.  The metabolic demands of pregnancy require an average of 300 additional calories a day.  Also according to ACE pre-post-natal fitness the metabolic demands of exercise may add 150-250 calories per day to a women's energy expenditure.  One more benefit of pregnancy usually results in a permanent increase in shoe size.
3. Muscles to be strengthened & stretched: Muscles of the upper back become elongated & weakened, while the chest muscles and shoulders become increasingly tight.  Any form of rows, and back of shoulder exercises should be preformed  throughout your pregnancy.  You will also want to stretch your chest muscles by clasping your arms behind your back, or opening your chest by placing one arm in a doorway and opening chest towards wall.  One of the best stretches for your lower back is to bend over at the waist & place your hands on a couch in front of you and release lower back.
4. Stop lying in the supine position after 2nd trimester: You don’t want to lay on your back during your 2nd & 3rd trimester as the weight of the enlarged uterus can cut off blood supply to the heart.  Side lying exercises are great during the later trimesters.
5. Workout 3-5x a week: You will want to workout 3-5 times a week just like the general population.

Post-Natal Fitness Tips

1. Start doing kegels immediately after giving birth: This is great to help your pelvic floor recover.  After giving birth within the first 24 hours start doing your kegels to help improve & gain back that strength in your pelvis.
2. Wait until you get doctors approval: Make sure your doctor gives you the okay which usually is around the 6 week mark.  You will want to start with core exercises and work your way back to your pre-natal routine.  Don’t expect to be back to your old self instantly it will take time.  While those first 6 weeks after giving birth you can go for a slow gentle walk of 5-10 minutes.
3. Start with your core: Begin where you left off and start with planks, kegels, bird/dogs, & high plank exercises.
4. Invest in a good sports bra: You will be more sensitive at this time and comfort & support is key during postpartum.  Wearing 2 sports bras is also a good idea if you one is not cutting it.
5. Breastfeeding & calories: Breastfeeding requires an intake of an additional 300-500 calories per day.
6. Workout with baby: Now that you have your little one start using your baby as a weight and do your exercises, such as squats, crunches, chest press, lunges, wall sits.

Hopefully the tips will help you have a basic understanding of what you can & can’t do while training during & after pregnancy.  Again if you liked what you read feel free to share it with your friends.  If you want even more fitness tips & inspirations check out www.safiretraining.com.  If you want more information sign-up for our weekly newsletter below in which you will learn even more fitness tips  & inspiration. 

In good health,

Andrea

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As we are on the brink of Christmas Eve I thought I would reflect back on the year that was.  Plus next week I have week 1 of Banging Body a 4 part series.  So I looked through my old posts this year and picked out my 4 most visited blog posts and one of my personal favorites.  So below I present to you the top 5 fitness posts of 2013.

 Top 5 Fitness Posts of 2013

1: How I lost 40lbs & kept it off

 

2: Healthy Peoples, Healthy Habits

3: Tight toned legs

4: How to uncover those abs

5: Five Tips from Downton Abbey

Thanks so much for everyone who enjoys SaFire Training and the content we put out.  It is our goal going into the New Year to bring you more video workouts, motivational content & nutritional information.  That is my focus in the next year with SaFire Training to really hone in on the 3 aspects of fitness that I see are key for people: fitness, nutrition, & motivation.  Have a wonderful holiday season to you and your families.

In good health,

Andrea

Don't forget to sign-up for our bi-weekly newsletter so you receive information that only our subscribers receive and receive your free gift on tips for losing the last 10 pounds.

Tips for losing the last 10 pounds

Get your workout in while watching the big game

Since we are in the 2nd month of football season some of you might be tired of watching your team okay especially if they are 1-3, cough, cough the Vikings.  So your significant other is watching the game you want to spend time with them but get a workout in what's a girl to do?  I created a workout to keep you entertained and you will be watching the game with your other half.  Below is the game day workout.  You can do this workout for half the game, the entire game or just pick which quarter you want to get your workout in during.

Game day workout

1. Every time a team scores a touchdown: 10 push-ups

2. Every time a team scores a field goal: 10 squat thrusters

3. Every time a player runs out of bounds: 10 jumping jacks

4. Every time they show a head coach on TV: 10 burpees

5. When you see someone celebrate a touchdown: 20 mountain climbers 

6. When there is a turnover (interception or fumble): hold a 30 second plank

7. When a quarterback is sacked: 15 double crunches

8. If there is a safety during the game: 100 butt kicks 

If you don't know what these terms are ask your significant other or listen for the answer to say them during the game.  Let me know below if you try the workout out and if you have any tips to add to the workout.  You can modify and have different exercises for different teams but I tried to keep it simple so you can get in your football watching groove.  

As always check out www.safiretraining.com for more information and sign up for our newsletter to get even more fitness tips.

In good health,
Andrea

Slammin 6 Pack

Everyone is looking to get a 6 pack right before summer or perfect the one they have (I am no different).  So below I have some of the tips I personally follow to get my 6 pack right before I hit the beach.  Below my tips I also have a great abs workout to do 2-3 times a week.

Tips for getting that flat stomach

1. Watch your sugar intake- Sugar tends to be as addictive as some drugs the new studies have been showing.  Sugar tends to make you crave more food which will add to your waist line.  Processed foods tend to be the worst culprits for finding hidden sugars. 
2. Watch sodium- Sodium makes people bloat which will expand your belly in which you are trying to slim down in time for swimsuit season.  
3. Perform planks right away in the morning- Get your planks in right away in the morning.  Your transverse abdomins will stay nice and tight all day long. 
4. Throw some intervals into your routine- Intervals help rid your belly of that excess fat.  Intervals can be done on the treadmill, elliptical, or bike.  Go at a fast pace for 1 minute, than a slower pace 1 minute.  If you want to mix it up even more try 30 or 15 second intervals.
5. Drink 3-6 cups of green tea a day- Green tea has been shown to help rid the body of excess fat, helps reduce stress, weight loss, decrease risk of multiple diseases.  Most of the studies done were with 3-6 cups a day.  Just make sure your near a bathroom.
6. Add an ab workout 1-2x a week- Your abdominal muscles are like any other muscle group and they do need to be trained.  They are worked when doing other exercises but throw in an ab routine or two a week to really get those muscles firing.  There is a great routine below to spice up your workouts. 
7. Get your sleep 8-9 hours- Make sure you get your sleep.  The less sleep you get the more your metabolism is affected.  When your metabolism is  not working as strong as it should be the fewer calories you are burning.  Which leads to weight gain.  
8. Try some yoga- Finally make sure you have something that you can relax doing.  Many people take up yoga, mediation, cooking, or just going for an afternoon walk.  Whatever you feel less stress doing make sure you add that into your calendar daily.  

Ab Workout

Amount:

• 2-3 sets
• 10 reps 
• Perform 1-2 times a week 

Equipment Needed:

• Medicine Ball Or Dumbbell- Exercise 1, 4
• Cables: Exercise 1 (optional) 
• Stability Ball: Exercise 4, 5 

1.  Woodchoppers (with cables if you have access)- Start at the right knee than move backwards up and over your left shoulder.  Repeat this for all reps than switch sides.   If you have access to cables in a gym you can try cables. 
2. Rotating plank- Resting in a plank position, elbows on ground knees can be either off or on the ground.  Rotate over to your right shoulder holding a side plank, than roll over to the other side to hold a side plank on the opposite side.  Keep rotating back & forth between right & left forearms. 
3. Inchworm to push-up- Start in a standing position, walk your hands down to a push-up position, perform a push-up than walk your hands back to your feet and roll back to a standing position. 
4. Sit up cross body punch w/DB- Either on the floor or on a stability ball roll up and punch with a DB across your body.  Than roll back down and crunch up and punch across the other side of the body.  
5. SB- Knee tucks w/twist- Your hands in a high plank, tops of feet resting on a stability ball, drive knees into chest than release the ball back out towards feet.  Next time you pull the ball in pull to the side of the body at an angle working the obliques.  Kick the ball back out and pull into the other side working the opposite oblique.  Repeat this pattern between the middle & oblique muscles. 
6. Double Crunches- Lying on your back.  Crunch up once at the bra line than as high as you can go than relax down to bra line, than down to ground.  Repeat that pattern when performing the double crunch. 
7. Plank w/glute lifts- In a forearm plank raise right leg up to the sky for 10 reps than switch to the left leg and pulse leg up to the sky. 
8. Side Plank- w/hip dip to crunch- Placing your forearm on the ground and either on your toes or knees, lift hip off the ground.  Once the hip is in the air dip your hip to the ground than place hand behind the head and crunch over towards the ground.  Repeat between a hip dip to a crunch.  Perform all 10 reps on one side than switch to opposite side. 

As always check out www.safiretraining.com for more fitness information and free video workouts and to sign-up for my free bi-weekly newsletter filled with even more great fitness information!