Tag Archives: liveFit Trainer while pregnant

LiveFit @home – Phase 2: Day 42 REST

Day 42  HALF WAY THROUGH!!!  Be sure to click on Day 42 to read some of Jamie Eason’s tips.  She talks about journaling so you rememebr how you felt after a particular meal or workout.  Documentation like this helps you make progress when you don’t have a trainer doing this for you.

Don’t stop now. If you really, really want to create lasting change, you need to stick with it for the entire 12-week program, even if you’re an advanced person.

Even though I’ve been doing this for a long time, I still start at the beginning and go through the whole program after I’ve been traveling way too much or holiday time.

I’m much better off at the end when I get through the whole program versus just thinking. “I still look OK so I’ll just start in the middle somewhere and just keep going.”

How are you feeling?! Loving this? I sure am and can’t wait to finish so I can do it all over again.

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LiveFit @home – Phase 2: Day 41 Legs

Day 41 – the workout, tips and daily motivator from bodybuilding.com & Jamie Eason

Variations:

These variations were like Day 34.  No, as usual, these variations do NOT replace the quality you get from doing the ACTUAL exercises listed on the Trainer.  These variations are being created to help those who want to make FIT happen, but need help removing one more excuse – whether that be “time”, or “can’t afford gym membership” or “no transportation” etc.

Seated Leg Curl: Swiss ball bridge. Lying on your back, put your heals on the swiss ball. Then keeping your feet in place, roll the ball towards you, lifting your pelvis towards the ceiling. The key is to get your butt all the way up so that from knee to shoulder your body is flat. I do these as single-leg bridges to intensify it OR do these as single-leg bench bridges.

Leg Extensions: I did fast body weight squats or jump squats for these. Shoulder-width stance.

Abductor Machine: I have a sports resistance band designed for the legs – it is a really tough tubing band with straps on each end to velcro around your ankles. I strapped them to my ankles and, seated, I did the abductor motion (fully flexed = open; starting position = closed knees).

Lying Leg Curls: I did the same exercise as the Seated Leg Curl above. This worked perfectly since it was supersetted with Adductors (see below)

Adductor Machine: Lying on back, put swissball between knees and SQUEEZE.

Leg Press: Wide stance barbell squats. Drop set to failure.

Seated and Standing Calf Raises: Hold weights on knees for seated and on shoulders for standing.


LiveFit @home – Phase 2: Day 40 Shoulders/Cardio

Woot! Lovin’ this! I’m feeling stronger for sure and I can see the difference in my body.  The key, I know, was the diet. Once I re-balanced my diet change started showing up fast. Diet is 80% of your results, people! Diet true and all that hard work you’re doing will get show cased!

Day 40 tips of the day and workout.

Variations:

Smith Machine Military Press: This is hard to get the full benefit of the military press, but if you have a barbell you can come close. If you do not have a barbell, then use dumbbells. They key is to keep your grips stationary and controlled so that they are not pulling in or out as you perform the rep.

Incline Bench Front Dumbbell Delt Raises: This time I sat in the middle of the seat of my kitchen chair and leaned back till my back was against the back board (putting me in a slight incline position). (Click here to see what I did last time)

Rear Delt Cable Flyes: This time I did these as dumbbell reverse flys, but last time I did these as follows:  Seated, I put my feet on the center of my cable and executed these. I did not get enough resistance so ended up shortening the band and doing single-arm flyes. On the last set I did these standing, bent over cable flyes and liked that a bit better.


LiveFit @home – Phase 2: Day 38 Legs

I love plie squats! So excited to get these today.  So excited, in fact, that I am contemplating repeating Phase 3.  For the sake of continuity I will continue with the LiveFit schedule until completion, then perhaps go back to phase 3 for more building.  The leg days have become my main energy-focus.  I go through phases – a phase where I devote tons of attention to my shoulders, or a phase where I devote my attention to my back, etc.  I work everything as evenly as possible, but when your energy and mind is on a particular body part it makes a difference. Right now, I am going through a leg phase. (Probably because I know it is my weakest area ESPECIALLY during pregnancy because it uses the most energy)

Day 38

Variations:

Leg Extensions: Shoulder-width stance, body weight squats or jump squats for the warm up. Use dumbbells for next set of squats.

Leg Press (shoulder width stance): Shoulder width dumbbell squats OR lay on your back, loop a very taut high resistance resistant band over your feet, gripping well in both hands on either side of your waist, press.

Standing Calf Raises: Dumbbell calf raises

Donkey Calf Raises (Leg Press Calf Raise): Dumbbell calf raises OR lay on your back, loop a very taut high resistance resistant band over the balls of your shoes, gripping well in both hands on either side of your waist, calf press.


LiveFit @home – Phase 2: Day 37 Chest/Abs/Cardio

I have come to REALLY enjoy chest day! Shoulders and back have always been my favs and Leg days I dreaded (and therefore I push harder and do twice as often), but chest day I seemed to sub-conscientiously down play. No more, peeps!! Pushups, pushups, yeah, yeah, yeah!! 😛

Day 37

Variations:

These variations are just like day 30.  I did not get more creative, but I did feel more fluid in these exercises now that I was accustomed to the make-shift variations.  For pushups I did 3 sets of 15 reps for Close Hand position and then another 3 sets of 15 reps for Wide Hand position. Boom baby!

Wide-Grip Barbell Bench Press: If you do not have a barbell. Hold dumbbells so that your grips are wide and be sure that, as you come up, you do not close the grip and bring your hands together. Keep your hands apart as you lower and then maintain the width as you press. This way you get close to the benefit of the barbell (dumbbells really give you something different, so we have to try to replicate by watching our form closely)

Cable Crossover: This was fun. I simply hooked my resistant band to the stationary handle of my elliptical machine and did cross over one arm at a time. To keep up the intensity I did not rest during this exercise, I merely went back and forth between the 2 arms.

Smith Machine Incline Bench Press: I used my ironing board this time. Leaned it against my couch. This actually worked pretty well because it was narrow enough for me to get a full range of motion with my arms. If you do this on the floor or your coffee table, the flat surface stops your elbows so you kind of get a rest (which is not good).

Knee/Hip Raise On Parallel Bars: I sat at the edge of my firm leather coffee table. Starting with my heels touching the ground, my legs in a slightly bent position. Not bending my legs any further, I raised my knees till my feet were nearly shoulder height.

Cable Crunch: I hooked my resistance band around the top of my elliptical to perform this exercise. It was so high that I got a really good resistance from it!


LiveFit @home – Phase 2: Day 36 Back+Cardio

Day 36

Variations:

These variations were the same as Day 29

Seated Cable Rows: I had to use a resistance band for all cable exercises. My trick is to perform the exercise until I feel a burn, THEN I start counting the required reps. This is not equal to doing them with the cable machine, but when you don’t have a choice, this a great alternative. Another option is to perform (more) bent over mid rows with this superset.

Wide-Grip Lat Pulldown: Same concept as the Hammer Lat Pulls except you open up your arms wide and palm away grip (versus hammer – grips facing in).

Hammer Strength Lat Pull: Threw my resistance band over the top of my door, then using the hammer motion I did beautifully executed lat pull downs. Note…Be sure it is not near the edge of the door where it can snap off and hit you haha…*cough* learned by experience *cough*

Hyperextensions/ Back Extensions: I knelt on my couch facing the arm of the couch. Arms crossed over my chest I let my body bend and hang over the side of the couch, then flexed up for the extension. I was surprised how well this worked!

What You Will Need:

  • Pull up bar
  • Barbell (optional since you can do this with dumbbells)
  • Dumbbells
  • Resistance band

LiveFit @home – Phase 2: Day 35 REST

Rest day! Much deserved! Be sure to check out the LiveFit Trainer’s tips of the day: Day 35

I enjoyed some fun park time with my little man 🙂 It was his first time on a swing.  He was not sure what to think when I set him in it, but as soon as I gave it a little push he lit up!  Too fun!

Eat well and don’t let up! Rest is for your mind and body, but don’t sabotage all your hard work with bad food choices. This isn’t about restriction, it’s about creating a new, healthy lifestyle!

~FK


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