Funky Fast Fitness When on the Run!

Do you have days or weeks that seem to fill up so fast that your gym time is now pushed aside? If you’re like me and have several contracted jobs that change often, you know that things can and will change at the last minute, and your regularly planned gym time is dust in the wind. That’s why I’ve come up with a quick – at home – workout ideas that can jump start your day, and even be done in the middle of the day when you have that 1 hour of down-time between gigs.

First off, make sure you have some music to play to get you in the groove. I swear this helps me concentrate and prevents me from watching the clock :-). 15 – 30 minutes is all you need….of course you can always do more if time permits.

You’re going to do this non-stop.. no more than 5 second rest breaks between each set and or exercise grouping.. It is also important to make sure that you squeeze and concentrate on the body part you are working in order to get the most effective workout you can in a short period of time. You will feel the calories burning up………

Equipment ideas: weighted ball (4-6 lbs), 5 or 10 lb set of dumbbells, 6′ flat resistance band, weighted twist bar, yoga mat, yoga block.Randi Workout

Make sure your sets are at least 10 -15 repetitions. If you’re really in a hurry, scale this down to 1 set of everything! Don’t forget to stretch before and after to loosen up your arms, shoulders, back and legs!

Randi’s Funky Fast Fitness 

  • 2 sets • 50 jumping jacks
  • 2 sets • 25 twists  (if you have: hold a yoga block or weighted ball between your hands and squeeze to tighten your core)
  • Super set with 2 sets • Side bends (holding either your block or your dumbbell)
  • 2 sets • Upright rows (holding your block, 1 dumbbell or twist bar)
  • Superset with 2 sets • Overhead tricep extensions (holding 1 dumbbell, yoga block or twist bar)
  • 2 sets bicep curls (using dumbbells, resistance band or twist bar)
  • Super set with 2 sets • overhead shoulder press (using dumbbells, resistance band or twist bar)
  • 2 sets • Plie-style knee bends, to work your inner thighs (holding 1 dumbbell or yoga block down in front of you)
  • Superset with 2 sets • alternating lunges (holding dumbbells for extra resistance or hands on hips)
  • 4 sets • Pushups
  • Superset with 4 sets • Plank for 20-30 seconds (holding on hands or elbows – your choice or which ever suits your level)
  • NOW to ABS!!!!!
  • 4 sets • 25 crunches alternating your leg positions: 25 bent knees with feet planted on the ground, 25 legs straight up in the air, 25 legs bent in a table top position, 25 legs straight on the ground
  • 4 sets • 25 crunches with knees bent, feet planted on the ground then turned down to the left, then the right (this is working your obliques)
  • 2 sets • 25 side crunches laying on your right side – put your left arm behind your head (other arm will be on the ground in front of you) and crunch to your left – then alternate to your left side)
  • 2 sets • 25 bicycle crunches

BREATHE…. You’re all done!! Woo hoo… you should be full of energy now to start or complete your day.

Looking forward to hearing your thoughts after you try this…..

 

 

 

Staying Fit During Pregnancy

When I was pregnant with my daughter Sami (back in 1991), 21 years ago (my goodness…has it been that long?), the first thing my doctor said to me was “STOP WORKING OUT!”

I looked at him and laughed! I thought to myself, “what the heck does he know about working out, he sits in his office all day long looking at pregnant women.” So in turn I replied by telling him, “I know my body and what it’s limits are, so I’ll be the judge of whether I workout or not.”

So of course, I continued to workout and workout and workout 🙂 and before I knew it, it was the day of my daughter’s birth. I couldn’t believe 9 months had gone by so fast and I didn’t have to give up any exercises other than face down leg curls… I wonder why!

And in weeks I had my pre-pregnancy figure back and had dropped a couple of pounds to boot. I was careful though being involved in weight training for 5 years prior to becoming pregnant, I knew what my limitations were.

Exercising during your pregnancy will give you some control over your body during this time of change. Exercise strengthens and tones your muscles, keeps your weight manageable and the heart in good shape. It improves your circulation which is good for your growing baby, and builds strength and endurance. Fitness training also helps to keep your muscles flexible which can alleviate all those nagging backaches that occur as you grow larger. And women who exercise during their pregnancy usually bounce back to their original shape in less time than those who don’t!

Keep in mind that most pregnant women can safely continue to do the same types of exercises they did before their pregnancy, such as weightlifting, pilates, biking, jogging, tennis, hiking, etc… as long as no problems arise.

BUT NOW IS NOT THE TIME TO LAUNCH INTO A “NEW” EXERCISE PROGRAM!

If you have not been doing any exercise on a regular basis a program of stretching and toning is a good way to start. Their are many stretching exercises available for pregnant women who would like to do something to stay toned during their pregnancy. Overall, the optimum sports for pregnant women are those that condition the whole body and enhance flexibility.

The best and safest types of exercises are walking, swimming, stationery bicycling, stairmaster, treadmill, low impact aerobics, weight training (which is my favorite), jogging (if the distance is shortened and the speed reduced).

The list of “NO-NO” exercises are all contact sports such as football, basketball, volleyball and baseball. Accidents can happen during these games and you want to protect yourself from from injuries, especially to the abdominal area. Other exercises to avoid are ice skating, roller blading, surfing, scuba diving, mountain climbing, gymnastics and high impact aerobics. These can also be risky!! But the most important thing to remember is moderation!! You should never push yourself to the point of fatigue.

You shouldn’t be out of breath, sweating heavily or feeling faint or light-headed. Any aches, pains or dizziness are signs that you’re working out too hard! If you have experienced a miscarriage or pre-term labor in the past, or if you have heart problems, diabetes, high blood pressure, thyroid or weight problems, bleeding, dilated cervix and conditions such as placenta previa (when the placenta is implanted in the lower uterine segment and it may partially or completely cover the cervical opening) and eclampsia (toxemia accompanied by convulsions or coma), your doctor will most likely tell you to wait until after the baby is born to begin or continue your exercise program. These are all warning signs!! And if any of these occur please contact your doctor immediately.

One way to gauge your workouts is to take your pulse. It shouldn’t be more than 140 beats per minute. And strenuous aerobic exercise should be limited to 15 minutes at a time. Also do 5 minute warm-up and cool-down exercisess before and after your workouts.

All in all…LISTEN TO YOUR BODY!!! During each trimester of your pregnancy tone down your workouts a little. This will help you in the long run. Your 3rd trimester is the riskiest and you usually gain the most weight. So moving around isn’t as easy as you think and you’ve got about 20-40 extra pounds to carry. This is when accidents can happen because your center of gravity is off as well as your perception and you think you can do things that you can’t.

So please remember to exercise safely, stay healthy and eat right!!! This is all for the well being of your new baby.