Throughout the routine, I hope you’ll have fun, but moreover, you’ll get a total body workout that gets your energy up and your muscles toned.

You’ll need a chair and set of free weights, at least 5 lbs. I’d suggest performing all five moves in a circuit. Repeat two to three times through, depending on time and your energy level.

3. So Big! (sculpts & strengthens the legs, glutes, & shoulders):

Prepare your body for playing “So Big!” with Baby. I remind mommies-to-be that if you don’t learn how to do it properly, lifting your baby up over and over again can lead to back pain, so let’s practice correctly before Baby arrives! Begin seated in your chair with your legs at least shoulder width apart. Hold one weight in each hand at shoulder level. As you stand up, push your heels into the floor and press your weights up and together above your head, just as if you were raising baby up. Finish by sitting back onto the chair.

Repeat the entire sequence for 30 seconds. Remember, you are trying to initiate this movement from your legs, not your back, so try to stand up as straight as possible as you do this.

4. Bye-Bye-Baby (cardiovascular training &
sculpts the glutes/legs): Separation anxiety will be just one of the many hurdles of motherhood, so as a new Mama, I suggest teaching Baby that “Mama always comes back.” Besides, learning to wave and say “Bye, Bye” is one of the cutest things ever!

Part 1: Start standing next to your chair. Side step or shuffle your feet away from your chair for a count of four (Feel free to practice some coordination and wave “Bye, Bye.”).

Part 2: Then, walk back towards the chair and using the chair to help you balance, hinge forward at the hips and lift the outside leg. Engage your core (hug your baby closer to your spine) to maintain a nice flat back in the hinge. Stand up and get ready to repeat your side step or shuffle again.

Repeat the entire sequence (shuffle to the hinge) for 45 seconds. On your last rep, hold the one-legged hinge. and Squeeze your glutes and pulse your working leg to the ceiling for a count of sixteen.

Rest for 15 seconds, and execute on the other side of the chair to work the opposite leg.

5. Get Up (sculpts & strengthens the triceps): Afraid of becoming the pregnant woman who struggles to Get Up out of her chair? Start practicing early by
strengthening your triceps! Take a seat in your chair. Place your hands behind your glutes (fingertips face towards you) and slowly walk forward until you are no longer sitting on the chair. Press your shoulders away from your ears and lower yourself down in an attempt to form a ninety degree angle from your shoulders to your elbows. Then slowly push yourself back up. The farther you walk your feet away (NOT your glutes) the harder the exercise will become.
Repeat for 30 seconds. As your baby grows, your number of reps may decrease or you may need to take a seat on the chair in between reps.  That’s okay – just take a deep breath and begin again when you are ready.

Visit www.sarahaley.com to read more and purchase Expecting More, the entire 2 disc 6-workout program with a calendar to guide you through all three trimesters.

Sara Haley is a certified trainer and instructor through the American Council on Exercise (ACE) and the Aerobics and Fitness Association of America (AFAA), as well as a member of the American Pregnancy Association (APA). Specializing in prenatal fitness, functional training and dance methodology, Sara has over twenty years of dance and fitness training, and has been a Reebok Global Master Trainer since 2008.

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In this fun and effective workout, you’ll alternate between cardio and sculpting moves to provide a complete body toning.  It’s designed to  keep you strong and fit during your pregnancy as well as to prepare your body for motherhood.

You’ll need a chair and a set of free weights, at least 5 lbs. Repeat these moves two to three times through, depending on your time and energy level.

1. Car Seat Pulls (sculpts & strengthens the back & core): Keep your back strong as you prepare to repeatedly move your baby’s car seat from the stroller to the back seat. Face your chair with your feet at least shoulder width apart (your stance will become wider as your baby grows), and hinge forward at the hips with a flat back. Place one hand on the seat of the chair. (If you have wrist pain or the surface of your chair does not feel supportive enough, feel free to hold a free weight in the supporting hand as well.) Use the other arm, to row back, as if you are pulling the car seat out from its holder. Lengthen the arm back down and repeat for 30 seconds. I encourage keeping the core activated by thinking of hugging your baby close to your spine. If you are comfortable, feel free to walk your feet out into a plank and perform the exercise here as well. Take a 15 second break before repeating for 30 seconds on the other side.

2. Peek-a-Boo: (cardiovascular training & sculpts inner thighs): Who’s baby doesn’t enjoy a good round of Peek-a-Boo? Before you know it, you’ll be hiding behind cribs and rocking chairs to engage your little one. No need to be huffing and puffing over a silly game, right? Practice with my choreographed game of Peek-a-Boo!

Part 1: Stand behind your chair and with your hands on your belly (your baby), march or jog in place for a count of eight.

Part 2: Place your hands on the chair and with your hips rotated out, step out to the right and sit into a plie squat. Then step back together and repeat by stepping out to the left. If you are comfortable, feel free to slide both feet apart into your squat and then back together. Use the chair to help support you.

Remember to always listen to your body. Remember to use the chair as your hiding place, and get low before you come back to your march or jog with a big, “Peek-a-BOO!”

More to come…

Visit http://www.sarahaley.com/ to read more and purchase Expecting More, the entire 2 disc, 6 workout program with a calendar to guide you through all three trimesters.

Sara Haley is a certified trainer and instructor through the American Council on Exercise (ACE) and the Aerobics and Fitness Association of America (AFAA), as well as a member of the American Pregnancy Association (APA). Specializing in prenatal fitness, functional training and dance methodology, Sara has over twenty years of dance and fitness training, and has been a Reebok Global Master Trainer since 2008.

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During my own pregnancy I was teaching and doing The Khalsa Way style of prenatal yoga which gets it’s roots from Kundalini Yoga, a style of yoga which focuses on the breath, meditation, Mantras(chanting) and Mudras (meditative hand postures). The yoga atmosphere is one of community, peace and connection. Anusara Prenatal Yoga is much more on flow, building strength but because there are quite a bit of inversions and if you are a beginner I suggest a lot of modification. It is a wonderful yoga to do during pregnancy. I have often seen pregnant women in Bikram’s sweltering hot classes. If your practice is Bikram (also known as the hot yoga) by all means if you have your doctor’s go ahead…go ahead but if you are new to yoga stick with a Hatha, Iyengar or Kundalini based prenatal yoga class. I tried them all and loved them all but ultimately found the one with which I connected to.

Google for great prenatal yoga classes near you or pick up one of the many DVDs out on the market. And I always must stress that no matter what exercise you consider doing during your pregnancy, you must get the okay from your prenatal care practitioner.

Anna Getty, Founder of Pregnancy Awareness Month, is also a certified prenatal yoga instructor and creator of The Divine Mother Prenatal Yoga DVD.

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My oldest on will be turning ten this year and since his welcome into my world, I have moved 7 times, lived in China for 6 years, opened a café there, done a reality show and had two more children- all of that making my life, like yours, crazy.  What has kept me sane? Choosing exercise and balanced eating for the benefit of myself, but also my whole family.

I can happily say that when I tell people that I have had three children that there is almost always a shock and awe factor.  I have kept in shape, and it wasn’t genetics!  I will also tell you my secret… it has been hard work!  Sore muscles, smart shopping, and resourceful time used for workouts, that have brought me the post baby body that I am happy with.

Now I understand the demands of many stages of motherhood.  Can I just say that they don’t always lessen, they just change.  So it’s crucial for you to learn to take the time for yourself now, and choose to get back, or start a fit and healthy lifestyle.  Yes the guilt will come, it will be hard to get out the front door at time, there may not be

THINK HABIT

If you are not already, you may need to start thinking of exercise as a daily choice.  Once you  establish a good resolve and see how daily exercise is beneficial, you will find it easier to make it a habit. People ask me how often I work out.  That is a backwards way of thinking about exercise.  It would be like me asking “how often do you brush your teeth?”  We do it daily because we know we need to- for good healthy, and we also know what happens when we don’t- bad breath, rotten teeth, expensive dentist bills.  Now you many not always feel like brushing your teeth, but you are always glad you did.  That is the way your idea on daily exercise should be! You may not always feel like it, but you will always be glad you did, and there will always be days that exercise just doesn’t fit into the schedule, but make that the exception.

THINK VARIATIONS

I am an avid runner and weigh lifter, but I also love trying new fitness classes and sports to keep me interested and to keep my body challenged.  Just this week I tried Pole Dancing and am in the middle of my Kite surfing lessons (which my boys think is soooo cool)!  The Fitness industry is really coming up with the most crazy, fun and challenging classes to keep you interested! If you are on a budget, use the equipment at the park to try some push up, pull up  and sprint combinations.   Keep your eyes on the internet group deals where you can get dance classes, boot camps and memberships for crazy high discounts.  Or go get that membership you need, grab another mom who needs an accountability partner and start

THINK OWNERSHIP

I love to exercise because of the energy, ownership and the strength it gives me. There are so many variables in life that we cannot control, but what we do to our body and how we treat it, is up to you.  Sometimes I will say that exercise is my ‘vice’ and what a good vice to have.   It is a tough job trying to schedule in that workout, when you have PTA meetings, appointments, work and dinner to figure out. Here are a few of my “time for me” strategies.

• Always have in the car,  or wear your workout clothes, so you will  be ready to use that random free time slot in the day.
• Schedule it in, like a doctors appointment, so that you plan your day accordingly.
• Sign up for a race, or have a specific goal so that you can share with others, and they will be encouraged and want to enlist to help with what you are doing
• Swap care time with another friend on trade or find places where your child is welcomed or has daycare.
• Do it before the troops wake up or after the hit the hay.  I prefer the latter.  

THINK EXAMPLE

I believe much of our overweight issues really stem from the choices we make.  Doesn’t everything stem from choices, and isn’t that the lesson we are teaching our kids daily.  Obesity or the opposite, anorexia and bulimia are just the choices we make of something much deeper that needs to be addressed.  We are becoming a culture that can’t restrain itself from our wants and desires, and that shows true with how we treat our bodies.  When we choose to live a balanced lifestyle of healthy food and fitness choices, that is the best example that we can give our family and friends.  And that will benefit you, and your adorable family in the long term!

So I hope you are ready to go grab a yoga mat, get your groove on with  a dance class, or tie those running shoes on! Keep your daily exercise fun and interesting.  Develop the personal empowerment that having ownership over you body will do. Then you will be an example to others that your HEALTHY CHOICES, have a created a HEALTHY YOU!

I would love to hear your stories of success and struggle.  Please send me an email at fitchefkaty@gmail.com, follow my twitter tips @fitchefkaty or Join me on facebook at www.facebook.com/fit-chef-katy

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Originally posted by Amy Tara Koch on bumpitupstyle.com

Fudge, not fitness, is usually top of mind when you are pregnant.

But, let me tell you from experience, exercise makes a huge impact on how you gain the baby weight.  I hardly exercised in my first pregnancy and the 42 preggo pounds were scattered generously from my rump to my chipmunk cheeks. But, by the time #2 came around, I was a Pilates addict. Pre-natal pilates kept my metabolism firing and my body toned. I gained the exact same amount but—drumroll—only in the bottom part of my bod (see pic). Can’t get to the gym? Here are a spate of excellent apps and DVDS to help you stay fit whilst fertile.

Amy eight months pregnant!

PRENATAL YOGA
$0.99
For iPhone, iPad, iPod touch
For Blackberry ($2.99)
“The benefits of practicing prenatal yoga for pregnant women are endless. Yoga increases strength, flexibility and promotes relaxation. Prenatal Yoga is a great way to prepare for the birthing process as well as enjoy pregnancy term.  Pregnancy yoga is divided into trimesters lasting three months each.”

PILATES FOR PREGNANCY—COMPLETE
$9.99
For iPhone, iPad, iPod Touch
” The Pilates for Pregnancy application is broken into 3 different workouts that have been modified to meet the needs and limitations of each trimester. This application is a tremendous value, giving you all 3 workouts in 1 app! You will be asked to enter your due date. Pilates and Pregnancy – Complete opens up the appropriate workout, notes and to do lists for your trimester of pregnancy. You will go from a more rigorous workout in your 1st trimester, to modifying the exercises with an easy to build incline in your 2nd trimester, to focusing on relaxation, leg, butt and arm strength in your 3rd trimester.”

WHAT TO EXPECT-PREGNANCY TRACKER
Free
For iPhone, iPad, iPod Touch
“Track your pregnancy week-by-week, and more, with this free app companion to What to Expect When You’re Expecting and WhatToExpect.com. It’s all here – everything you need, right now, at your fingertips:
* Due date calculator
* Week-by-week details on your baby’s amazing growth and development
* Weekly baby illustrations
* Updates on your changing body
* Slideshow of your belly pictures
* Countdown to your due date!”

GABBY REECE: THE COMPLETE FIT AND HEALTHY PREGNANCY
$60 (price varies)
“This DVD covers all 3 trimesters consisting of nine 15 minute exercises that are safe for women during their pregnancy as well as a warm up and cool down As a bonus, three- 15 minute exercises for women post- pregnancy complete with warm up and cool down have been included.”

Amy Tara Koch is the author of Bump It Up: Transform Your Pregnancy into the Ultimate Style Statement

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Why Your Workout Should Change With Pregnancy

Whether you like it or not, your life will change after having a baby. Beyond that, your workout should change as well! Being a mom is simply not good on your body. As a mom, you have a weight (the baby) that you carry around everywhere you go. You’re sleep deprived, recovering from pregnancy and labor and doing all kinds of mommy movements that you have not done before. This combination can lead to all kinds of aches and pains and progressively poor posture. By teaching you how to move through motherhood and working out to address these new challenges, you will be stronger, healthier and happier.

Postural Changes – Many changes have happened to your body during pregnancy. The weight of your uterus, your baby and your growing breasts have probably pulled your posture out of alignment. Your hips have probably tilted forward (an anterior pelvic tilt) and your shoulders are probably rounded. Almost 80% of women complain of back pain during or after pregnancy. Much of that pain comes from this postural mal-alignment. Your workout should focus on strengthening your back muscles to pull and stretching your chest and hip flexors.

Your Pelvic Floor – The weight of the baby and uterus and childbirth have probably weakened your pelvic floor muscles. That is why kegels and other pelvic floor exercises are not only important during pregnancy but throughout your life after having a baby.

Your Tummy – Are your abs ever going to look the same again? Not without targeted work. You have lost great strength in your abs during pregnancy. And, most moms experience as diastesis (a separation of their abdominal wall). It’s important to find exercises that “knit” these muscles back together. Jumping in to your old ab workout may exacerbate the problem.

Why do I feel worse now than when I was pregnant?
There are many reasons for not feeling good after having a baby. Postpartum depression, a feeling of being overwhelmed and lack of sleep are just a few that you may think of. However, many of the movements of motherhood cause your body not to feel good.

• Pushing Stroller – Most moms hunch over when pushing a stroller. It’s important to use good posture and form.
• Carrying Baby – Make sure to balance baby on both sides. Holding baby on the hip and with one arm can cause muscular imbalances.
• Nursing / Feeding – Bring baby up to you using pillow / nursing props and a proper chair. Hunching over to baby will give you back and posture problems.
• Carrying car seat – Unfortunately, these indispensable items also wreak havoc on our bodies. Hold your car seat carrier like a laundry basket whenever possible so that your body is balanced. If you hold it with one arm, be careful to keep spine in neutral alignment.
• Front Pack Carrier – Worn correctly, this can be a great workout. Worn incorrectly it can be a postural pain. Keep spine in neutral and abs pulled in. Make sure to pull shoulders back and not round forward.

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Here Lisa shares her recent experiences in running the New York City marathon.  What a role model!

“It’s hard to believe that three weeks have gone by since running the New York Marathon. You train for months and months and it is over in a handful of hours. For those of you who don’t know, the NY Marathon was on my bucket list. It was one of those things that I wanted to do, and I wanted to do it to commemorate my 40th birthday. It was a wonderful, amazing, powerful and moving experience.  I was surrounded by 45,000 others who set this goal and went through the sacrifices to fulfill it. Looking around, I did not see elite athletes (let’s face it, they were far ahead of us). I saw men and women, young and old. I saw racers in wheel chairs and those who were blind and had guides to get them through 26.2 miles. I saw walkers and weekend warriors. I saw first time marathoners like myself, and those who proudly boasted running dozens. Even if you are not a runner, I encourage you to find something that challenges you and even scares you, and then set out to do it. The race is over but the memory will last a lifetime. The pain is temporary, but the pride is forever. Most importantly, I will remember that I didn’t give up and that the longest journey starts with just one small step.”

“I ran that race purposefully as I hope to live my life. I was present and wasn’t rushing it to be over. I paid attention to the sights, sounds and smells. I appreciated the effort of those around me and encouraged those who needed encouraging. I respected my body and appreciated that I wasn’t sick and I wasn’t injured, and that it wasn’t raining. I tried to appreciate the smallest thing like that my shoes stayed tied and that my bathroom needs weren’t an issue. I kept saying to myself, ‘I’m running because I can”. I won’t always be able to. But while I can, I will.’   What can you do? Are you doing it? Don’t waste your body, your potential, your opportunity. Each day, celebrate what you can do. And then, actually do it!”

Lisa Druxman is the Founder of Strollerstrides

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So here are a few guidelines to implement when following a prenatal program whether you choose yoga, Pilates, swimming, walking or running.
*wear comfortable clothing that breathes.
*consider stretching before and after your exercise program
*stay hydrated
*forgo exercise in extremely hot weather conditions
*stop if you get dizzy or out of breath
*Keep a little high protein snack nearby if you get nauseous or hungry
*listen to your body and your baby

If you exercised regularly before your pregnancy continue your program but over time you may need to make modifications.
Exercise is a wonderful way to connect with and stay tuned to your changing body. Enjoy prenatal exercise. It may or may not make your birth easier but it may help you bounce back post-partum more easily.
What kind of exercise did you or do you enjoy during your pregnancy?  Please share.

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The subject of conventional household chemicals looms largest where the smallest members of our families are concerned. Simply put, children are most susceptible to the dangers presented by the chemicals in consumer products. Compared to adults, they have a far greater chance of developing health problems as a result of exposure to the toxins hiding in everything from cleaning products to toys.

If we’re vigilant when it comes to our own health, we need to be hyperprotective when it comes to safeguarding our kids. That means understanding just how sensitive they are to synthetic chemicals and knowing how to keep the greatest risks away.

Learn more about how to keep kids safe from household chemicals

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