I'm not going to be able to walk tomorrow

This is what I get for trying a new workout 18 weeks pregnant...SORE LEGS!  

I found Peanut Butter Fingers through a search for cooking spaghetti squash in the Crockpot, of all things, and really fell in love with the creator and her ideas and workouts.  Sometimes it's nice to wander out of the mommy zone and remember what it was like to be 26...with a waist-line... *sigh*

Anyway, today, I tried her Sure to Make you Sore Leg Workout and it did not disappoint.  I liked the idea of starting with 100 squats to burn the legs out, although I am all-out impressed that she was able to do them with 80 lbs.  Me?  I did them with a 9 lb Body Bar...woo-to-the-hoo...

Workout from Peanut Butter Fingers - these were Julie's stats when she recorded the workout.

I warmed up running for 15 minutes on the treadmill, and let me tell you, this baby is not crazy about running.  I'm not sure how much longer I'm going to be able to go, but today I was able to at least run straight without stopping, even if it was at a 4.8 pace. (And I didn't have to stop to run to the bathroom...yay bladder!)

Like I said, I did all 100 squats, breaking them into groups of 25 with the 9 lb Body Bar.  I wasn't sure about being able to manage the leg press with my belly, so I opted to do step-ups on the bench instead.  My first set of deadlifts, I tried with the bar, which was awkward, so I switched to 15 lb dumbbells for the final two sets and that worked out better and gave me a better range of motion.

Now, I was tempted to use the excuse that I had to get my little children from the nursery so I didn't have TIME to do the exercise ball squats or curls, but truth is people, I couldn't move anymore.  Doing those 100 squats at the beginning really maxed me out. 

I used very little weight (I just did body weight lunges) and felt an immediate reaction - something I haven't had in a while since I've really simpled down my lifts due to the pregnancy - so this workout could easily be something that you could try at home, even if you don't have equipment. 

Good luck!  And check out Peanut Butter Fingers and show her some love!

Alternating Limb Exercises Worth the Time - Who Knew??

You're going to have to forgive me for my lack of technical terminology on this one...I'm not sure what it's TECHNICALLY called when you do an exercise that involves one limb and then the other except that when they're listed on a workout sheet, they're called one-arm...or one-legged...so wouldn't alternating limbed make sense?

It did in my head, but then again, I am pregnant so I swear that my brain is getting sucked out a little bit more every week.

Normally when I write anything regarding a workout, I call my husband in and go through the motion of the exercise saying, "What is this called again, honey?"

To which I receive an eye roll and a correct, technical answer.

But alas, he's at work and you are stuck with me and my own terminology...which you're probably just fine with since you've stuck with me this long and you know I'm not one of those trainer-people...I'm just a mama who likes to workout.

So anyway, back to my point...I have an hour in the gym and normally try to squeeze some form of cardio and weights into that time period.  Now, I have used this excuse of crunched time to avoid any exercise that calls for one-limb to be used at a time because I know you then have to workout the other limb next and it takes DOUBLE the time than if you would have just done both things together.  At the same time, I have mumbled and grumbled about my biceps, quads and calves especially, criticizing them for their lack of focus and definition.  Well, because it couldn't be my fault.  ha!

I started following a couple programs that called for lunges - really the single exercise I had been avoiding like the plague because they really "take a long time" - and I began to notice an immediate difference in not only my quads but also my rear-end jiggle.  Thinking that perhaps there was a trend to the idea, I began adding in one-armed bicep curls, single-leg calf raises, one-armed rows  and single-leg extensions on the machine.  Eureka!  Progress, finally!

Now, the key also was within the fact that I was using a weight that challenged me - meaning that I really couldn't get more than 10-12 reps if I wanted to - and that I kept moving onto a different exercise immediately afterwards.  Because I like to super-set my workouts, I began mixing up my single-limbed exercises with regular lifts.  So Biceps and Triceps would look something like this:

1-arm DB bicep curls alternated with

Tricep rope push down

Barbell curls alternated with

One-arm tricep extensions

Alternating DB hammer curls alternated with

Tricep bench dips

Mixing the exercises up like this eliminates much need to take a break and also gives the other body part an active rest - which also burns more calories in my short time span.  Oh, and speaking of time span, my workouts now take me no more time than the old ones...I was just being a Negative Nelly and avoiding harder movements, which also provided more results (go figure).

This would be so easy to apply at home - as you can do lunges anywhere or single-legged calf raises off the floor or front stoop, or (if you're up for the physcial challenge) even one-arm push ups (yikes!).  When I was younger, my mom and I would walk on the track at the high school and would finish doing walking lunges from one end of the track to the other.  We were very anti-rear-end jiggle back then.

Good luck!

Have you jumped lately?

Speaking of cheesy 80's music...

When was the last time you jumped?  And I'm talking about two feet together...with an arm swing...JUMP!  

Elizabeth is in a jumping stage and Rachel is in a wanna-be jumping stage.  She bounces her butt and swings her arm, but the feet never leave the ground.  Elizabeth is gaining some real distance and cleared a man hole (covered of course...ha!) the other day on our walk.  Of course, then she had to jump over them every time we saw one.

When Mom was visiting last time, we were lifting together and she wanted to do some exercises in between lifts to keep her heart rate up.  We were close to a step (used for aerobics) so I suggested that she jump up with both feet and land on the step.

She just looked at me.  "Really?"  she said, doubting her oldest daughter.

But up she jumped and landed on the step.  "Now step back down," I said.  She did.  

"Now do it again...10 times."

By number 10, she was out of breath and said, "I can't believe how hard it is to just jump with two feet!"  

But unfortunately, we aren't called to jump that often...unless we're athletes...or run across a man hole on the street.  Therefore we can use it as a tool to get our heart rate up quick...and burn calories even quicker.

It's no wonder that it works...think about it.  Your body has to go into action to leave the ground, all pistons firing to take off and then appropriately land and balance yourself, sending a surge in your heart rate. If you have very little time to devote to your workout, then my friend, this is your ticket.

For instance, today, I was racing the clock.  I told the girls that we'd go swimming, but they were moving like pokey little puppies to get out of the house and we had to be back on the road by a certain time to make lunch and get down for naps.  So...after a 20 minute interval run on the treadmill, I had 20 minutes to lift.  Here was my workout:

3 x 10 box jumps alternated with 3 x 12 Dumbbell bicep curls (15 lbs)

3 x 10 jump lunges alternated with 3 x 12 cable hammer curls with the rope (45 lbs)

3 x max reps hanging leg raises (jump up and hold onto a bar with your hands and hold) - 10, 8, 5

Because I was short on time, to do something while standing still during my break from jumping helped me recover but still work a body part - in this instance, biceps.  Those hanging leg raises were so hard for me because I had to hold onto the bar and maintain my grip and control my body while lifting my legs straight out in front...making it a lot harder than if you did the same exercise on a Roman chair or supporting your arms in straps.  You could do this workout at home, jumping up on a front stoop or step and doing the leg raises off a monkey bar on a playground.

Although you don't have to limit it with this...we do bunny hops on our walks to try to suffice my child's obsession.  Or bunny butt bounces, as Rachel prefers.  I like it because it can give me a little extra workout during my children's treks through the neighborhood...which normally run at a snail's pace. 

Of course, anytime you jump, you want to always make sure that your knees stay soft (not locked out) and that you jump off the balls of your feet, landing with your entire foot on the surface.  I prefer to always step back down instead of jumping down because it lands better on my knees...although Scott always jumps down.  

And for goodness sakes, pay attention.  It just takes your mind a second to shift focus to, say, a little blog post on jumping to make your left foot go lazy and miss the box all together so that you trip and fall on your face in the gym, banging your shin in the process...  I mean, not that I would know...  ha!

Enjoy!!

Interval Training: Made for those of us with no time!!

I used to run distance.

Back when I was single, dogless and childless, it would be nothing for me to tie up my shoes and put in my headphones and go.  I loved running in neighborhoods.  Sometimes, I'd stop and walk a little and look at the houses and plan what my dream house would look like one day.  By the time I'd get home, an hour may have passed and I'd have gone several miles.

I wasn't that versed in how to get fit - but I knew that I wanted to be fit.  And I knew how to run (no matter how ugly my gate was) and I knew that it would help me be skinny.  So run I did.  

And when my normal route began to get easy, I would just extend it a little bit further or add another neighborhood into my trek.

My...how life has changed!

Today, my time is very rarely my own and, when it is, I certainly don't feel like lacing up my shoes and taking off anymore.  I have a very specific time set to workout and I need to stay within those parameters.

Yet, I still want to be skinny.

So what's a girl to do?  INTERVALS, my friends!  Intervals!!  These are by far the best way to get the most bang for your workout time.  The great thing is that you can do them on any piece of equipment or even at home.

The idea behind them is similar to your car burning gas.  When I was younger and driving "everybody's-favorite-little-white-Chevy" (my white, two door Cavalier coupe), I would come off a stop and completely gun the engine.  Now, she was a stick and this was a ton of fun.  My mom didn't think it was so great and would lecture me about the amount of gas I was burning during my fun and "if I would just gradually increase my speed, I would save gas." 

Well, the same idea applies to our bodies and the fuel (calories) we would like to burn during a given time.  If you have 30 minutes and you choose to scoot along on the elliptical or jog at a 5.0 for the entire time, you will be just like my mother driving (ha!)...putzing along, trying to conserve your gas.  However, if you alternate your levels (this could be speed, intensity or incline) then you're going to burn more calories in the same amount of time.

If you have a piece of equipment, get on and plan to go 20 minutes.  Now, you need to either have a running time showing on the equipment or a clock on the wall with the second hand. 

So say, you've chosen a stationary bike.  Get settled and get your Walking on Sunshine going (or whatever music inspires YOU) and take the first two minutes to get warmed up.  Get a steady rhythm going...adjust your seat, pick  your seat...do what you need to do now.  As soon as minute two is over, you are going to sprint (i.e. peddle as hard as you can) for a minute.  

Now here's where you have to be honest with yourself.  This sprint should have you watching the clock and thanking God when the minute is over.  You shouldn't be able to talk, look around, read your Kindle or do anything but peddle during this minute.  You are in full intensity mode.  After the minute, you're back to slow, turtle pace.  This is your recovery...for a full minute.  

The first time you try this, just aim to go intervals for ten minutes - with a minute on, a minute off.  It will go like this...

1 - 2:00 Warm-up

2 - 3:00 Sprint

3 - 4:00 Recover

4 - 5:00 Sprint

5 - 6:00 Recover

6 - 7:00 Sprint

7 - 8:00 Recover

8 - 9:00 Sprint

10 - 12:00 Recover

12 - 20:00 Moderate

This will give you four total sprints and then eight minutes of your normal pace at the end.  If you have a 30 minutes block, you even have time for some abs at the end.  The beautiful thing is that you're going to be burning more calories in less time as long as you're honestly sprinting.

I would recommend these for a bike or treadmill or the rowing machine. I just can't seem to get an adequate sprint on a standard elliptical.

If you are walking or running on the street, my favorite way to incorporate these are with mailboxes.  Use your landmarks..."I'm going to jog to the red mailbox and then sprint to the house with the yippy dogs barking and then walk to the stop sign."  ...for 30 minutes.

Try these and let me know what you think!  Good luck!

My husband's thoughts: Excuse 16

Our actual excuse today:  We went to Cracker Barrel for breakfast and the NFL Playoffs are on...

We decided this morning to use a gift certificate for CB that my mom gave to Annie for her birthday this past week.  We rarely eat out as a family and Annie thought it would be a nice (ha) adventure. We made it to the restaurant by 8:30 and here is a quick ranking of our breakfast choices by Shipman family member (listed best to worst).

1- Annie - She won her internal fight against the Apple Struessal French Toast and went with the very sensible egg sandwich (with tomoto), baked apples, water and coffee.  She has been working very hard at regaining her pre-baby body and she showed great dedication this morning.

2- Rachel - A close second to Annie with 1 scrambled egg and a sampling of a biscuit.  She did receive the Messiest Diner in the Place Award though, and we apologized to the wait staff on the way out.

3- Elizabeth - 2 eggs and a biscuit (initially) -which would have gained her second place until she stuffed entire second biscuit in her mouth while we were attempting to get Rachel's jacket on before leaving.

4 (Dead Last)- Me - I went with the Old Timers Breakfast, and for those of you who do not eat at CB, here is a summary:  3 eggs (over easy), fried sirloin steak (I usually go with pork chops here, but today, I felt like beef), potato casserole, 3 biscuits and gravy, baked apples, and because I needed to a vegetable - a large tomato juice. Conservatively, a 1200 calorie breakfast for me (who is also trying to drop a few pounds).

We then took our traveling circus to Publix, through the car wash, and finally returned home around 11:45. Annie got the girls down for naps and I made two trips to the dump before returning home to get a little work done on the computer.  Once the games started - my workout motivation was gone until our afternoon coffee.  I made the decision to hit the garage for this at-home, fast paced, leg workout.  I was able to get back in before the end of the first quarter of the Pats and Jets.

Warm up - Jump rope - 5 x 1 min go's with 30 sec break between sets.
Chair Lunge (back leg balanced on chair or stool) - 3 x 15 each leg with 30 sec break between sets.
One Leg RDL - 3 x 12 each leg with 30sec break between sets.
DB Front squat (lt db on shoulders) -3 x 15 with a 30sec break between sets.
Split squat leap - 3 x 8 each leg with 30 sec break.  For beginners substitute squat jumps here (3 x 5)
Cool down - Jump rope 5 x 1 min go's with 30 sec break.

All you'll need is some light dumbbells, jump rope, and about 30 minutes.  Substitute calisthenics for jump roping if you want.  Thanks to this workout I was probably able to work off 30% of the calories I ate at breakfast!

Exercise, Mama!!

Tuesdays are our crazy days and there really isn't time to get to the Y, so Elizabeth and I exercise in the house.  And exercise, for my two-year-old, requires a headband.

There is nothing that will make you giggle more than exercising with a little one.  So if you're looking for something fun to do this afternoon, crank up some 80's music and rock out.  Our workout is below!

10 jumping jacks (count them LOUD!)

10 toe touches to hands on your hips

10 grasshopper hops (we do these down the hallway, feet together)

10 baby-kiss push-ups (she lays down on the floor and I give her kisses as I do push-ups)

10 swing-the-baby squats (she gets her baby doll and I get my 9 month old - on the squat, lower baby, then raise out in front as you come up)

10 tip-toe calf raises

10 side leg raises - a la Jane Fonda (do each side!)

Do it again, mama!!