Workout of the Week

Blogging, Like Ballet, Should be Fun

2011-07-19T16:20:00.001-04:00

When I was a little girl I took ballet lessons for a few years. On the day that we learned how to tie ribbons up our ankles and calves, I got so frustrated that I quit. It’s not that I didn’t think I could ever learn how to tie those ribbons; it was more like an “aha” moment. I realized then that ballet just wasn’t fun. I didn’t look forward to going to class; I didn’t enjoy dancing and I wasn’t going make a living as a professional ballerina. (I probably didn’t think that last one at the time but it’s true.) I just didn’t have it in me to put the effort into learning to tie those ribbons.

So this is my way of telling you, my dozens of readers, that I don’t have it in me to continue writing about workouts every week. I gave it a go for over a year and most of the time it has been fun. (A highlight: working out with Tracy Anderson!) But I have to admit, I was hoping to it would be more successful (i.e. make me some money).

Now I don’t mind blogging for free (I do it over at my Writingal and Writinggal Expanding blogs) but if I’m not going to make any money, it should at least be fun, right? Finding workouts is HARD WORK, harder than the workouts themselves! Once I do the workout, writing about them can be fun but it’s also time consuming and like I said, not so lucrative.

So if you’re reading this now, I have to say thank you for visiting my blog regularly! And thank you for trying the workouts and giving me feedback. I will keep the site up (because ironically it automatically renewed yesterday for another year!) so people can still reference it for workout ideas.

I talked to Frank about wanting to quit this blog and he said I’ll know if I made the wrong choice if I wake up Thursday morning to a mob of people outside our house chanting, “We want Workout of the Week! We want Workout of the Week!” As he did this, Leo joined in and they were both holding up their fists, screaming, “We want Workout of the Week! We want Workout of the Week!”

This scene made me laugh so hard that I thought, this is the kind of stuff I want to blog about. I hope to see you all over at my other blogs where I take on all kinds of topics—family anecdotes, politics and random observations. And since I do love fitness, I’m sure I’ll even write about different kinds of workouts (but probably not ballet class).

Joy Bauer’s Slimdown Workout

2011-07-13T09:01:00.002-04:00

I’ve seen her giving nutritional advice on The Today Show. But who knew Joy Bauer had such a cute body and was such a fitness expert? Now I know!

In addition to being a healthy food guru, Ms. Bauer has also been a personal trainer, fitness instructor and even used to be a competitive gymnast! So she’s not just talking the talk.

When my mother-in-law was visiting she tried out Joy Bauer’s Slimdown Workout by Acacia. It’s 50 minutes of cardio plus strength.

Since I’m still unable to exercise after having my baby (a week and a half to go!), Here’s what “Granny Jo” had to say about the DVD:

She thought it had a good variety since it offered cardio and strength.
She said that for her, someone who travels a lot, it’s a good thing to do when away from the normal gym routine.
Joy was peppy and motivating. She and her trainer (Lisa Wheeler, who leads the workout) had a good rapport, making it fun to do.
The moves weren’t anything she hadn’t done before and they weren’t especially intense but it was still an overall good workout.

The workout is broken up into two 20-minute sections plus a five minute warm-up and a five-minute cool down. The girls (Joy and Lisa) alternate between cardio moves (squats, kick-boxing style exercises and grapevines) and strength moves (with light hand weights).

To sum it up: it’s a good, total body workout. And since Joy is a mega health expert, you also get a lot of explanations of why you’re doing what you’re doing and how it will help you get that leaned, chiseled look. Also, if you buy the DVD, you get to see bonus features like tips and recipes from Joy.

I can’t wait to do this workout and more very soon!

Road Trip Exercise Tips

2011-07-06T09:59:00.002-04:00

I love road trips but I hate that yucky “I’ve been sitting in a car all day, eating fast food” feeling. You can and should stay active when you’re on the road. That way you won’t pack on pounds before you get to your destination AND you’ll feel energized instead of car-lagged.

So today I’ve got tips for you road warriors, even the DRIVERS!

Go before you go: You’ll feel so much better if you get in a quick workout before you leave on your road trip. Go for a run, jump some rope or do a brisk walk. The more you can do, the more endorphins you’ll have for dealing with traffic and fellow travelers.

Rest stops aren’t for resting: You’ve been sitting in a car all day; your legs are numb. You don’t need to rest! Any time you stop to use the bathroom, get gas or grab a bite, incorporate at least five minutes of cardio. My favorites: hamstring curls, fast walking, step-ups on a curb or squats. Sometimes I do my squats or hamstring curls in the bathroom stall!

Squeeze your glutes: Drivers and passengers can do butt clenches. You can even change it up by squeezing one at a time. This is way more productive than a game of “I Spy.”

Suck it in: Just draw your lower abdomen in and hold it while still breathing. This trains your abs to stay engaged, which helps to strengthen them and improve your posture. Hold each contraction for five seconds and repeat sixteen times. (Drivers can get in on this one too.)

Twist again, like we did last summer: Passengers can sit up tall and twist from side to side, working the obliques. Try to do this every half hour for three minutes.

These exercises obviously aren’t the ticket to losing twenty pounds. Their purpose is to keep you energized and active while on the road. And by doing them, you can probably avoid gaining weight from an otherwise sedentary activity.

Thanks to Aunt Marilyn for submitting the question to Workout of the Week that inspired this post! Happy travels!

Shape-up Shoes

2011-06-29T09:44:00.002-04:00

If you’re skeptical that a pair of strange-looking shoes could actually get you in shape, I don’t blame you. I was skeptical myself. But I was also curious. I mean, the people at Skechers wouldn’t lie to me, right? Here’s how they explain their fitness shoes:

The goal with Shape Ups was to simulate walking on soft ground. The core of this technology is in the dynamic rolling bottom, the soft foam insert under the heel, and the dual-density midsole. Walking on softer, uneven surfaces forces you to engage muscles not normally used when walking on hard ground. Not only does this strengthen your muscles, but it also increases blood flow and reduces the impact on your joints and lower back. You will feel your heel sink to the ground as you step, roll forward as your weight shifts to its center, and push off with your toes. This movement will result in stronger leg, buttock, back and abdominal muscles as you stabilize your steps.

Since they cost $80 to $100, I decided to go the cheaper route and just interview two gals who have experience with these shoes. Seana wears her Shape Ups every day while working at a preschool. Keely has MBT’s (Masai Barefoot Technology) version of Shape Ups which she used to wear a lot but now just wears occasionally.

Why they wear them:

“I just wanted results for being on my feet all day,” said Seana, who also wears hers during her 30-minute workout sessions on the elliptical machine, five days a week.

Keely just wore hers while walking around, not while working out, and hoped they would improve her posture and back strength, not necessarily shape her up.

Comfort factor:

Seana said hers are comfortable: “I feel like I put more pressure on the outer sides of my feet now though. I don't know if that's a bad thing.”

Keely said, “They take some serious getting used to since it really does change the way you stand. In fact, with the MBTs you actually rock when you stand.”

Fashion Factor:

“They look like normal shoes,” Seana said of her Shape Ups. “I actually get a lot of compliments on them.”

But when it comes to the MBTs, Keely said, “They look completely awkward! In fact, this is my biggest complaint with them and why I don’t wear them more often.” Keely added that hers are a couple of years old and now that she looks at the site, the styles have gotten a lot cuter.

The results:

“I do think my butt and thighs are more tone,” said Seana, but she’s not sure whether that’s because of the shoes or the working out. When she does long walks in her shoes she can feel it in her thighs.

Keely said she gets sore when she wears hers. “It really stretches out your muscles in your legs and booty, which is nice,” she said. She also felt like it helped with her posture.

Recommend to others?

“Yes, I would recommend them to people. Maybe only to those who want Shape Ups that don't look like Shape Ups. It seems like the uglier ones might have stronger results,” said Seana.

“Maybe. Honestly, you can’t lose weight by wearing special shoes--unless you are walking a couple miles a day in them,” said Keely. But she does think they help with toning and posture.

Bottom line:

If you want to spend the $80 to $100, these shoes can’t hurt. And since the styles are improving, you might even be able to get a pair that don’t look totally ridiculous!

Stand Up Paddle Boarding

2011-06-22T07:36:00.002-04:00

Here’s another one that I think looks really cool but I haven’t been able to try yet. It would have been difficult to do while enormously pregnant and downright forbidden for a few weeks after.

As usual I was inspired by hot-bodied celebs to write about this workout. Images of them SUPing (is that a verb?) kept popping up in my US Weekly.

First, there was Jennifer Aniston:

Then Matthew McConaughey:

Check out Pierce Brosnan:

And some random girl!

What do they all have in common? They all look like they’re having fun AND their bods look great!

I talked to my friend, Paige, and my sister, Kristin about Stand Up Paddle Boarding. Kristin has tried it once; Paige tried it a few weeks ago and now owns a board.

The challenge:

Paige said it was challenging the first time because the river happened to have a stronger current. “It was like rowing on a treadmill,” she said.

Kristin, who tried it on calmer waters, said she was surprised by how quickly she got the hang of it. She rented a board from a row shop and they told her where to put her feet and she felt steady right away.

The Fall Factor:

Both ladies said they didn’t fall (knock on wood)!

What it works:

Kristin said it is a major arm and leg workout and it requires you to use your core since you have to keep your balance.

You get all the upper body benefits of rowing, plus some good core and quad work from standing and constantly maintaining balance, according to Paige.

Fave part:

Paige said she just loves being on the water and it’s a fantastic workout.

Kristin said she liked that it was easy to grasp in one try. She also said it was a fun way to explore the lake and exercise on a hot Texas summer day.

So who’s a SUPer and who’s not?

Both said it’s great for people who enjoy water activities. Kristin said if you don’t want to get wet, you probably wouldn’t like SUP. Paige said if you don’t like sports/exercises that require balance, forget SUP.

Check out your local rowing center to see if they rent out Stand Up Paddle Boards. Kristin said it was $15 where she did it.

This is the perfect time to try SUP! Do it for me since I can’t. I plan to try it before this long, hot summer is over!

Bikram Yoga

2011-06-15T07:47:00.002-04:00

Okay, this is probably the WORST time of year to write about an exercise that you do in a 105 degree room. But look at it this way: if you’re gonna be sweating anyway, why not get in really good shape while you’re at it?

My friend Kim was just visiting and she looked fantastic. She credited Bikram yoga. And that’s not the first time I’ve heard someone with a great bod sing the praises of Bikram (also known as “hot yoga.”) Celebs (my favorite workout idols!) are into too: Jennifer Anniston, Lady Gaga, Madonna…

And since I’m not in any condition to try a new workout (but I plan to!) I quizzed some regular folks to find out what’s so hot about hot yoga:

Kate said, “Unlike a grueling workout at the gym, this is a slow-paced, intense exercise. I love it not only because of how it makes you feel, but I'm the type of person that goes with the motto ‘if you aren't sweating, you aren't working.’ You are "working" as soon as you step into the studio.”

Jill said, “I personally hate to sweat when I work out and I love this yoga.” She also said it’s gotten her in the best shape of her life!

Trish is more of a true yogi and she prefers hatha/vinyasa styles (that are done in a regular, non-super-hot studio). She tried Bikram a few times and said it was almost unbearably hot the first time she did it but it got better the more times she did it. “I have never been that hot at any other time in my life and I live in Texas,” she said.

I was curious if Bikram was just like regular yoga but with the heat.

“There are a lot of similarities between Bikram and regular yoga, but Bikram is truly a series of 26 poses that you go through twice,” said Kate. “It feels like it goes quickly. This may sound repetitive, but a good instructor will make it feel like a different workout every time.”

So what do you do to deal with the sweat?

Kim told me she wears almost nothing—a jog bra and shorts, hair in a bun. She brings a couple of towels and lots of water. Her husband does it with her too so it’s not just for the ladies, by the way.

Kate brings her own yoga mat (understandable) and also wears next to nothing. She brings two water bottles—one regular and one with ice (which she says melts by the middle of class). She also brings a change of clothes because she’s soaked by the end of class.

Now to those who hate to sweat, this all sounds nasty, right? So what’s the point of it?

Jill said, “The heat protects your body from injury and let's you stretch more.”

“I like that it takes a lot of focus and is a challenge,” said Trish. “The feeling at the end of class is slightly euphoric due to the detoxification.”

I also found these benefits listed on a site about Bikram yoga:

Warms the muscles for greater flexibility
Helps achieve a deeper stretch
Flushes toxins from the body
Improves efficiency of the immune system
Creates a cardiovascular workout
Burns calories
Builds endurance

And those are just the benefits from the heat! People who take it regularly report that it helps with weight loss, strength and works as a stress reliever.

So while this may be an odd time of year to cover this format, just think: when you walk out of class, you’ll actually think the 90+ degree heat outside feels pretty good!

Tricep Toners

2011-06-08T07:45:00.002-04:00

Having toned arms is essential for looking great in a bikini or tank top. But you can’t just do bicep curls all day long. You gotta work the shoulders and the triceps too.

When you’ve got flabby triceps, you never want to raise your arms for fear people will see the jiggle. Consequently, this can make for a difficult summer. It will be hard to:

--Hit the ball over the net during a game of water volley ball

--Scream out “POLO!” very enthusiastically when your arms are in the water

--Do the YMCA on the dance floor at your cousin’s wedding

Plus, toned triceps just look great. And they’re not hard to get. It doesn’t take a lot of reps of any one move before you’re feeling it. Here are my favorites:

(Note: You want to go pretty light on the weights with triceps, especially if you haven’t worked them much. I use five pounders but three pounders are fine too.)

(Second note: This is my last demo with a pregnant belly. Enjoy!)

Elsa’s Favorite Tricep Toners

1. Classic tricep extension: Aim for 24 reps—you could do three sets of eight or all 24 at once.

2. Alternating tricep extensions: I like to do this one by time—one minute.

3. Tricep press-backs: You could probably handle more reps of this one. Go for 36.

4. Dips: (You could also do these on the couch). Go for three sets of eight. If you’re a beginner and you need to bend your knees, that’s okay. Just try to build up to straight legs by eventually incorporating a few straight-leg reps.

Now I’m not suggesting you need to do all four of these exercises each time you want to work your triceps! No, you should just choose one and mix it into your upper body routine. Then the next time, choose another one.

Don’t forget to stretch those triceps after you work ‘em. Here’s a very non-pregnant, fit lady demonstrating it.

I figured that was a better visual to end on!!

I’m going to do my best with keeping up with Workouts of the Week while I’m on “maternity leave.” I mean, just cause I can’t work out, doesn’t mean my millions (or dozens) of readers should suffer, right?

Traveling Circuit

2011-06-01T07:33:00.003-04:00

I once read that Lauren Conrad does a circuit training routine while she’s traveling. Hers was designed by her personal trainer but you don’t need your own high priced celeb-trainer to stay in shape while traveling.
An Atlanta trainer named Victoria Bradley came up with "Traveling Circuit" and it’s a workout even us common folk can do while we’re away from home. It just came out a month ago and with the summer travel months upon us, I thought it would be a great time to check it out.

So here’s what you get:

This handy little binder that folds to 1.5” so it fits in your suitcase and then stands up like an easel when you get to your location.
Cards in the binder with exercises—pictures too!
A fitness timer that times out intervals

Victoria told Workout of the Week that she created Traveling Circuit because many of her clients needed a way to maintain their workout while traveling for work or vacation. She said the exercises include things like squats, lunges and mountain climbers but each person can customize it to their own level. For instance, beginners could do :30 of the exercise with a :30 rest and more advanced people could do :45 of the exercise with a :15 rest. They could also vary up the intensity and the order of the moves.
Oh, and there is no equipment necessary (but you can add hand weights to make it more challenging). Victoria said people are surprised that they can get good cardio and strength training with no equipment but they are doing just that.
She has added a Kick Box series to the site so people can just change out the cards and do a different workout. She plans to add more options like flexibility and core and even a circuit that uses resistance bands.
You can get the original workout for $85.99 (which includes the timer) and you can add the Kick Box series for $24.99.
Victoria said it’s designed so you can use it every day (even if you just want to work out in the privacy of your own home while not traveling) but three to four times a week is plenty to stay fit.
I like how this is small (because who has room in their luggage for anything bulky?) and you get the knowledge of a trainer without having to pay for one! Sure, it’s not exactly the same as having someone standing there, telling you what to do. But if you open your suitcase and see your handy binder in there, you can’t just hide it away in the hotel drawer with the complimentary Bible, can you?

Fit Click

2011-05-25T07:37:00.002-04:00

If you have a plan, you’re more likely to stick with a workout. Don’t have a plan? Here’s a website with thousands of ‘em: Fit Click

People post their exercise programs to the site and you can basically copy them.

They’ve got walking, cardio, strength and toning, running and even yoga plans.

In the walking section, for instance, the plans have names like “Walking 4 miles a day/56,000 steps per week” or “Walk/run workout: Sat, Sunday Monday off.” You can even sort by your level.

The downside is you really have to sift through to find the best ones. Some are lame without enough detail. I clicked on a treadmill program because I love making up treadmill challenges and all it said was “cardio” under each day. Thanks for the plan, dude!

Some of the routines say they are “by FitClick” so those might be a better place to start. I liked this one I found under “Strength and Toning” called “Basic Workout for Women.” It includes alternating three days of cardio and three days of strength. For the cardio they suggest running outside for 30 minutes (but of course you could really do any 30 minutes of cardio that you want). It gets more detailed on the strength, telling you specific exercises, how much weight and how many reps.

And if you don’t feel like digging around on the site for the perfect workout plan, you could also check out the “featured workouts” on the right navigation.

This is not as much motivation as a trainer or a workout buddy BUT if you take the plan and write it down, it does make you accountable. And sometimes that’s all you need—just a little push.

Plus, it’s free and there are tons of workout ideas. Hey, you know what else is free and has tons of workout ideas? Workoutoftheweek.com!! Did I just give free publicity to my competition? Oops!!

Core Fusion Yoga

2011-05-18T07:27:00.002-04:00

I received a press release about a yoga instructor at Exhale Spa in Dallas who was going to come back from maternity leave on May 1st, do Core Fusion Yoga five days a week for a month, and at the end of the month wear a BIKINI to class.

Wow. That’s ambitious.

All I could think was, “This Core Fusion stuff must give you some serious results!” I mean, most women aren’t bikini-ready for years after having a baby.

So here’s what it is: Exhale is this chain of spas across the country that offers traditional spa treatments (massages, facials, etc.) plus fitness classes like Core Fusion Yoga.

Non spa-goers can get the DVD from Acacia, which is what I did. I tried “Core fusion Yoga Energy Flow” and I’ll probably do another one later. (I also have “Core Fusion Boot Camp.”)

So how is this different than other yoga classes? Well, for one, it’s faster paced. Yes, you’re doing poses but they go with the music. So if you’re doing yoga-style push-ups, for instance, you go down with the beat of the music. For me--someone who has little patience for yoga--this was great. I was getting the stretching of yoga plus cardio.

The DVD is broken up into five ten-minute sections so you could do all or one or three or whatever you want. The poses are things you’ve seen before in other yoga classes but they also incorporate Pilates-based moves and again, at a faster pace.

It can get pretty challenging, particularly the section called “core and gluteal.” You do that yoga move where you’re sitting Indian style and you lift yourself up with your hands and then criss-cross your legs back and forth. That’ll take awhile to work up to if you’re new to yoga like me!

So with moves like that one I could see how the post-partum instructor could get in bikini-shape quickly!

And speaking of being in bikini shape, here are just a few of the hot-bodied celebs who like Core Fusion classes—Charlize Theron, Brooke Burke, Heidi Klum, Cameron Diaz and—representing the boys—Mario Lopez!

Here’s Cameron Diaz doing yoga poses IN HER BIKINI!

The DVD says it will reduce inches, tighten, lift and tone. Now I could only do so much in my condition so I’m going to count on you to try and it and let me know! I will definitely be revisiting it after having my baby—but I might set my goal for at least two months before sporting a bikini.

I mean, that’s how long it took Heidi to look this good after having a baby (and we’re totally the same, right?)

The T-Tapp Workout

2011-05-11T07:32:00.002-04:00

(Don’t miss the coupon code at the bottom for a 30% discount off this week’s workout!)

I was first drawn to The T-Tapp Workout when I saw it was something you could do in 15 minutes (and you know I love me some short workouts). Designed by rehabilitative fitness expert Teresa Tapp, T-Tapp is a workout that involves no equipment or jumping. She says it works for all fitness levels.

(BTW, she’s so lucky to have a cool name that lends itself to a workout! E-Sim just isn’t catchy.)

As I watched the DVD (yes, I’m at the stage in pregnancy where I’m just “watching” these workouts rather than doing them) I saw moves I’ve never seen before. They look simple but the form is critical. Teresa has a precise posture for every move—tucked pelvis, bent knees, shoulders back. It looks a little odd but her explanation is that you’re focusing on spinal alignment and working your muscles like girdles to cinch-in, uplift, tighten and tone.

When she does cardio moves, they don’t look super-intense because they’re not bouncy. For instance, T-Tapp-style jumping jacks are done with plié squats (jacks without the jumps).

She also explains that the sequence in which you do the exercises is important. That’s why she recommends you do this same workout every day for 15 minutes. Oh, and you only do eight reps of each exercise. Totally doable, right?

It reminds me of both The Tracy Anderson Method (in which the sequence of movements is very important and the moves are really different and precise) and Pilates (where posture and body alignment is crucial). And just like with Pilates, people who do The T-Tapp Workout report that they end up having better posture and body alignment even when they’re not exercising, resulting in a stronger core.

If you want to hear from someone who actually tried the workout and got amazing results, click here. Look at how this lady transformed. Yes, it’s the same person in all the pictures!

Here’s how to get it: There are several DVD options in the T-Tapp online store. The “Basic Workout Plus” DVD is probably what you need to start.

Workout of the Week readers will receive a 30% discount on ANY T-Tapp workout with coupon code “FIT30.” This is good through May 18th, 2011.

You can also “try before you buy” here by viewing free exercises and videos from the T-Tapp workout.

Bottom line: I like how this is…

--different

--for anybody

--short!!

Thanks, E-Sim

Shoulder Toners

2011-05-04T08:56:00.002-04:00

I would have liked to have called this blog “shoulder strengtheners” because I love alliteration but I feared that women would worry these exercises would make them have big, bulky shoulders. Really, these exercises are intended for women to get sexy, Jen Aniston-style shoulders. No, let’s get a little more current. These will get you Ashley Greene-style shoulders:

After all, it’s sleeveless shirt season (unless you’re my family in Colorado where it’s snowing). And when you wear a sleeveless, halter or tank top, your shoulders are the first thing people notice.

I want to show you some different moves, beyond the overhead press, upright row and lateral raise. You’ll need light weights—like five pounds. So here they are, starting with my all-time fave:

1. Up, turn, out, burn: I learned this one by eavesdropping on a trainer at a gym and he had made it up. I’m pretty sure you’ve never heard of it; your shoulders will be surprised!

My classes always have trouble with the first part—the up. They take their arms straight up in front of their shoulders but you HAVE to take them up at an angle, like I’m demonstrating in the video. Think of making a “V” with your arms.

You will feel this one right away so you can probably only do 8-12 reps.

2. Chicken arms: This is a variation of the upright row. Try 16-24.

3. Squat, swing, push: You get in a little leg work with this one. Do 12 reps on each side.

4. Down Dog Push-up: You can lose the weights for this one! Regular push-ups work the shoulders but this kind—with your butt more in the air—focuses on the shoulders more. Keep your head down, almost like you’re doing a head stand. Do 12-16 reps. Warning: This is where the pregnant-workout look goes from cute to creepy!

I don’t think it’s necessary to do all these exercises in one workout session. Instead, just work a couple of them into your regular upper body weight training. And if you need ideas for that, check out this post.

Keep checking back every Wednesday for more workout ideas. We here at Workout of the Week (and by “we” I mean “me”) are committed to helping you look hot without sweating this summer!

Nike Training Club App

2011-04-27T08:19:00.002-04:00

Our final workout for “short workout month” is an app. I know; I’m so tech-savvy! I’ve never featured an app before but when I read that Glee actress (and totally-in-shape-cutie) Lea Michele used one for quick workouts, I had to check it out.

The Nike Training Club app (which can be downloaded using iTunes) has longer workouts broken up into sections called Get Lean (cardio drills), Get Toned (light weights and intervals) and Get Strong (increased weights and reps). But my favorite is the Get Focused section which includes all 15-minute, targeted workouts.

With these you can focus on different body parts with workouts like:

Ab Burner
Butt Buster
Shoulder Ripper
Back Definer
Leg Sculptor

When you click on the workout, the clock starts ticking from 15 minutes and an instructor tells you what moves to do. You can also see the entire list of what you’re going to be doing, which I think is great to help your mental state.

For instance, in the leg sculptor section, she says to do side lunges for one minute. If you need a demo, you can click on a video and watch a majorly-ripped girl do side lunges. The voiceover instructor also gives some cues. Other moves in the leg sculptor section include ski jumps and squat jumps (both for thirty seconds) and squats for one minute.

You can play your own music from iTunes (which is a good idea because otherwise those one minute drills can feel long). My other favorite thing about this app? It’s FREE!!

A couple of downsides:

1. You have to have an iPod touch, iPad or iPhone to view this workout. (Lucikly, Leo let me borrow his iPad!)

2. Some of the 15-minute workouts require equipment. Weights—no big deal. Medicine Ball—well, most of us don’t have one lying around the house.

Now if you want to do Lea Michele’s special workout you have to “unlock it.” I was confused about this and did a little research. Here’s what I learned: the more you work out, the more points you earn. Points get you rewards. One of the rewards is Lea’s workout. However, Nike doesn’t specify how many points it takes to get it! So I guess you’ll just have to work out and work out and if you still don’t get the reward, at least you’ll get a hot bod trying.

Kristi Yamaguchi Power Workout

2011-04-20T08:49:00.002-04:00

When I saw that the cover of this DVD said, “3 Fast and Effective Circuit Workouts” I knew it would fit in perfectly with April’s theme of short workouts. Plus, it stars Kristi Yamaguchi, the gold-medal-winning Olympic figure skater and Dancing with the Stars champ who’s in tip top shape. If a short workout’s good enough for her, it’s good enough for the rest of us.

While we’ve been focusing on interval training for short workouts (getting your heart rate up for short bursts and then bringing it back down), Kristi’s approach is a little different. She and her trainer, Erin O-Brien (who, side note, is married to Desperate Housewives hunk James Denton) take us through three circuit workouts, focusing on a series of exercises. Each circuit is ten minutes—very doable! Here’s what the three circuits look like:

About four minutes of intense cardio—lower impact moves like grapevines and marching combined with higher impact, plyometric moves like jump squats, lunges and jumping jacks.

About three to four minutes of upper body strength with three, five or eight-pound hand weights—a mix of multi-joint moves (like a side lunge with a bicep curl) and basic but tough exercises like tricep press-backs.

One minute of core on a mat: plank-inspired positions that are challenging, even for one minute

Kristi and her trainer don’t waste any of your precious ten minutes. You will WORK the entire time. I had to turn on the ceiling fan 2.5 minutes into the first circuit! Check out this clip to get an idea of what the cardio is like.

I broke them up and did each at three separate times throughout the day. This is a great option if you’re super busy. And if you’re super-duper busy, you could even just do one circuit a day for three days. (If you’re too busy to work out for ten minutes, I don’t think I can help you!)

Now, you can’t just choose one circuit and never follow up with the others. Here’s why: Each circuit focuses on a different muscle group. So if you just did the first one, you’d work your biceps but not your triceps (probably not the look you’re going for).

If after one circuit you’d like just a little more cardio, there’s a four-minute bonus section that puts together all the cardio moves from the three circuits. Want more strength? There’s a bonus 9-minute pecs and core section.

I am LOVING these short workouts! When I look at the time on my DVD player and it says six minutes has passed, I think, “I can totally work out for four more minutes, even if it’s super tough!” You don’t have to spend hours at the gym. You can get in shape with short, intense workouts. I’ll be honest, you’re probably not gonna win an Olympic gold medal. Still, you can at least look as good as someone who did.

We’re so on top of things at Workout of the Week that we even know about workouts BEFORE they come out! This one is available May 3rd but you can pre-order it now from Acacia.

My Own Quickie Workout

2011-04-13T08:11:00.003-04:00

About three days a week I do a “quickie” workout that I designed myself. Since this month is all about short routines, I’m going to share it with you.
I change it up all the time but one thing never changes: it’s always about 20 minutes.

I watch TV while I do this workout—usually a House Hunters that I DVR’d or Headline News (working out the brain AND the body)!
Here’s a typical quickie workout. All you need is a little bit of floor space and a set of dumbbells. (I like 5 pounds.)

Four 5-minute sets comprised of cardio, legs and upper body:
1. Two minutes of jumping jacks, one minute of squats, one minute of bicep curls and one minute of tricep extensions
2. Two minutes of running in place, one minute of lunges, one minute of upright rows, one minute of overhead press
3. Two minutes—fake jump rope, one minute—wide squats, one minute—chest flies, one minute—bicep “out and in” (hold halfway up and push straight out, bring back in).
4. Two minutes—run in place (high knees and kick butt), one minute—side to side squats, one minute--reverse flies, one minute--lateral raises

This routine doesn’t involve any core work so you could either add on five minutes for some planks and crunches or take away a set and replace it with core. You could also balance on one foot during any of the upper body strength moves.
Instead of sets, sometimes I do 10 minutes cardio (alternating between running, jumping jacks, fake jumping rope and marching) and 10 minutes of strength.
If you’ve got 30 minutes, great! You can make it five sets of six minutes and just add in a little more cardio or strength—whatever you need more of that day.
Here are the three “keep-themed” keys to a successful quickie workout:

Keep moving!
Keep it intense!
Keep in mind that it’s only 20 minutes.

Here I am about to go teach spin. I’m tacking on this picture for two reasons:

Posts are way more fun with pictures.
Now you can see how ridiculous it looks to my spin class when they walk in and this is the instructor!

10 Minute Solution Rapid Results Fat Burner

2011-04-06T07:35:00.003-04:00

I’m dedicating the month of April to quick workouts! I’m all about being efficient with exercise. Sure, you can burn a lot of calories if you spend two hours working out. But if you increase the intensity, you can also burn a lot of calories in a short amount of time. To me—a busy mom and writer—the latter is more preferable.
First quick workout: A DVD from the “10 Minute Solution series called “Rapid Results Fat Burner.”

Led by super fit Cat Chiarelli, the DVD is made up of five 10-minute routines. This means you can mix and match: You could do all five for a 50 minute workout, three for a 30 minute workout or, if you’re really in a hurry, one 10-minute workout.

Each one includes a quick 1:30 warm-up and 1:30 cool down. Here’s how they break down:

Power Sports Drills: Cat takes you through several cardio drills that mimic sports like kicking a soccer ball, spiking a volley ball and jumping to dunk a basketball. Each one is intense so your heart rate shoots up for about :30 to 1 minute and in between you do step-touches.

Extreme Intervals: It’s :15 of tough stuff like jump squats followed by :15 of a slower version of the same move. It’s pretty jumpy and even Cat gets out of breath! She explained, “The stronger you get, the faster your heart rate will recover. This will get you results.”

Low impact fat blaster: Cat calls these “old-school cardio moves.” She takes you through a pretty challenging dance combination that you do several times. With this one you’re constantly moving. While I did have trouble keeping up with the dancing, it’s not as intense as Extreme Intervals.

Kickboxing: I haven’t done a lot of kickboxing but I’m pretty sure this is what a typical class is like, just a little more intense because it only lasts ten minutes.

Cardio Max: While Extreme Intervals is more about spiking up your heart rate and then bringing it back to the middle, this is more of an aerobic challenge. Your heart rate will stay elevated but not at it’s max because you need to maintain that level throughout the workout. Cat takes you through two combinations, each about 3.5 minutes each. Both get more complicated and more intense as they go on.

Here’s a 2:41 video that has a sampling of each section:

The thing to remember with short workouts is that you can’t take a “Better Than Nothing” (BTN) approach. Since you’re working out for a short amount of time, you really have to be all in. I like that these workouts are all intense, not one of them is BTN. Even if you do one ten-minute segment, you’ll be sweating. If I just had time for one, I’d probably do Extreme Intervals.

The DVD is $11.99 on Amazon.

This is a great workout if you get bored easily. Not only do the workouts change every ten minutes but Cat even changes her outfit!

BOSU

2011-03-30T07:08:00.002-04:00

The BOSU (meaning “Both Sides Utilized”) is a brilliant invention:

Originally designed to help patients rehabilitate from injuries, it’s now a staple in gyms, helping members improve their cores and get a cardio and strength workout at the same time.

I started using a BOSU when I was asked to teach a class on it at the Y. It was when I was pregnant with Leo and I had no idea how to even use the thing! I watched a video, read up on it and taught the 45 minute class for a few months.

Now I’m a big BOSU fan and I still use it in my strength training class. If you’ve seen the BOSU at your gym but never knew how to use it, I’m going to show you a few basic moves today to get you started. It’s so versatile that you can get in your cardio, strength and core conditioning with it!

First, if you’ve never been on the BOSU, just stand on it and get comfortable. It feels a little funny because you have to use your core to balance yourself. That means every move you do on the BOSU is going to be more effective than on the floor because your core is trying to stabilize the whole time.

Cardio moves:

Step-ups: You do these just like you would on a step in step class. You can start with your right and then after about 16 or 24 (we fitness instructors prefer things in groups of eight), change your lead to your left.

Here’s a quick, less-than two-minute video on how to do step-ups. This gal even shows you how to go side-to-side.

Jog-ups: Once you get the hang of step-ups, you can take them faster and jog up. This’ll get your heart rate going too.

Strength moves:

Basically, anything you do on the floor you can do on the BOSU. So just grab a couple of dumbbells, stand on the BOSU and do all your favorite strength moves—overhead presses, upright rows, bicep curls and tricep extensions. You’ll be working your upper body AND your core because you’ll have to stay balanced. To make it more challenging, try standing on one leg on the BOSU.

Core Moves:

V-sit: If you can’t straighten your legs all the way like this girl does, you can bend them 90 degrees. Hold for 30 seconds.

Plank: You can turn the BOSU over like this girl did or you can keep it on the dome side and place your forearms on it for a hover move. Hold for 30 seconds.

Side crunches: Look, she’s wearing barefoot running shoes! She must be a Workout of the Week fan!!

There are so many more things you can do on the BOSU—squats, lunges, more balance moves. But this should get ya started and later I’ll post about it again and add more ideas.

Oh, and if you don’t belong to a gym you could always buy your own BOSU, although they’re around $100. That does sound pricey but then again, it’s cheaper than a gym membership!

Barefoot Running

2011-03-23T07:35:00.002-04:00

I, personally, have always run with shoes—thick, supportive, cushiony running shoes. In my running heydey I bought a new pair every year.

But then I heard from Jason Robillard of Barefoot Running University and author of The Barefoot Running Book.

An avid sans shoes runner, he said, “Barefoot running allows your body to run in a way that takes advantage of our anatomy. It engages all the muscles, bones, tendons, and ligaments of the foot and legs, which may help reduce injury, reduce fatigue, and make running a more enjoyable experience.”

This dude has run barefoot in not only 5Ks or even just marathons, but ULTRAMARATHONS (100 miles).

But the question everyone has is, doesn’t it hurt?

“I would argue overly-cushioned, supportive running shoes with raised heels are far more dangerous for your feet (and body) than running barefoot. They change our posture and biomechanics, which may lead to a host of problems,” said Robillard.

He admits that it’s possible to step on something that could hurt, sure. You just gotta watch where you’re going and expect that it’s not going to be easy right away. “Your body’s long unused anatomy has to strengthen,” he explained.

The good news is, if you want to try running barefoot, you don’t have to go cold turkey (from a comfy shoe to no shoe). You can wear a “minimalist shoe” which helps your body to adjust to running in barefoot-like conditions. “The idea of minimalist shoes is to provide protection from trail or road conditions and elements like snow, ice, or hot asphalt,” said Robillard.

His people sent me a pair to try. I was surprised to see that they not only looked similar to regular shoes but they were actually kind of cute. Here I am sporting a pair from the Merrell Barefoot Collection

And here I am taking them for a spin.

After my brief run, I did an hour walk in my barely there shoes. I didn’t miss the support of my thicker shoes. I did, however, end up with a blister on my heel. Of course I get that anytime I try out a new pair of shoes. And as Robillard said, “It is important to exercise patience and listen to your body. That will ensure a healthy, happy transition.”

This is not a new thing. There are lots of people who swear by running barefoot. Over at the site “The Running Barefoot” you can see a bunch of them; they even win races!

Robillard recommends checking out one of the barefoot running sites for guidance or, he says, for some people it just comes naturally. You can just take off your shoes and head out the door. I used to say that I loved running because all you needed was a good pair of running shoes. Barefoot runners have eliminated even that, making barefoot running the ultimate low-maintenance sport.

Squats

2011-03-16T07:52:00.002-04:00

As a pregnant person, squats are my best friend. See, they’re really effective and allow me to work on my legs and butt so my lower half doesn’t go to mush like my mid-section is.

And squats are great for non-pregnant people too. They tone up the thighs, butt and hips. They’re super effective but there’s one drawback:

They’re really hard. Squats hurt!

But that’s how you know they’re working. And you don’t have to do tons for them to have a real impact.

First, a few squatting tips:

- Keep your weight in your heels

-Sit down like you’re about to sit in a chair, until your legs are 90 degrees, knees a little behind the toes.

-Keep the weight over the ankles and keep the heels on the floor throughout the movement.

-Do whatever you want with your hands; I like a “reach and pull” motion

-Squeeze your glutes when you come up

-Mix up your squats: you can do the basic, the plie (feet wider than hips, good for the inner thighs), single leg squats (one foot flat; one foot up on toes, legs together), side-to-side squats, jump squats (both great for getting the heart rate up too) or squats with weights.

How many squats should you do? If you’re a beginning squatter, start with eight and work your way up to 24. I like to do three sets of eight and on the eighth one, hold it down for ten seconds. Ow!

This video from fitaholic shows an extremely toned girl demonstrating different kinds of squats. (I figured that would be more enjoyable to watch than a 6-months pregnant girl doing squats. Well, maybe not as funny…)

Fitaholic video about squats

I have a habit of squatting when I blow dry my hair (thanks to Squeeze it In). I try to do different kinds of squats for about two minutes, then I read Facebook for the rest of the hair-drying-duration.

Squats are so effective, so efficient and so simple, I think they should take over Chiquita Banana’s slogan. Squats: quite possibly the world’s most perfect exercise.

Pedometer

2011-03-09T07:38:00.002-05:00

Some people think walking is a chore but it’s one of my favorite ways to get exercise. After a long, brisk walk I feel energized. Sure, running burns more calories but it’s also tougher on your joints and just, well, hard!

My mom is visiting and she wears a pedometer so she can see how many steps she’s taken in a day. I needed something from upstairs and she volunteered to go get it so she could get in some extra steps. See, when you wear a pedometer and you have a goal, you’re more likely to take more steps.

So why count steps versus counting minutes?

I found a study online that said that researchers from the University of Tennessee asked half of a group to wear pedometers and walk 10,000 steps per day. The other half was told to walk 30 minutes a day, most days of the week (the Surgeon General’s recommendation on exercise). The group who counted their steps averaged over 10,000 a day while the other group only averaged 8,270 to 9,505 on the days they did walk 30-minutes.

It’s sort of like how it’s better to set a distance goal for running, rather than a time.

My mom’s goal is 15,000 steps per day and most days she exceeds it with 17,000. She says she likes how the pedometer tells her how many miles she walks. Hers automatically refreshes at midnight. I think it’s cool that it’s customized to you and will also tell you how many calories you burned.

You can have fun with your pedometer: Make a game out of it by rewarding yourself when you reach a certain number of steps. Compete with a friend to see who can take more steps each day. Track your progress and try to increase your steps by 500 per week.

Unlike a lot of other exercise equipment, pedometers are affordable. My mom has the Omron Aerobic which she bought for $17.99 at Academy. Some people like pedometer watches which are pricier (anywhere from $35 to $180+) but are more discreet. The simplest way to calculate your steps is to download the pedometer app for iPhone and Blackberry for just a couple of bucks.

So now I’ll sum up with a little pedometer simile: It kind of reminds me of this clock that came with my new electric toothbrush. It times my toothbrushing sessions to two minutes. When I first started using it, I realized that I hadn’t been brushing even close to two minutes. Now, my clock displays a smiley face once I reach that goal. So every time I brush my teeth, even if I’m in a hurry, I feel compelled to keep brushing until the smiley face comes up. I went to the dentist yesterday and guess what? I got a glowing report, which I never get!

My point? Use a pedometer and you’ll get way more than a smiley face. (But I’ll leave you with one anyway)

Spinning!!

2011-03-02T07:35:00.000-05:00

I thought this one deserved two exclamation points since, as most of you know, it is MY absolute favorite workout. I started spinning in 2004 after getting burnt out on the running game. My feet couldn’t handle the long distances and hard pavement anymore so I decided to try a spin class at my local YMCA. I knew it was easier on the joints and a great cardio workout. Other than that, I knew nothing.

In fact, I didn’t even know enough to show up to class a little early. Please, if you’re new to spin class, go about ten minutes early so the instructor can set you up on the bike. I can’t tell you how often new people show up during warm-up and I have to get off my bike to go help them while simultaneously teaching a class. (I can’t blame them, though, since I did the same thing!)

After taking classes for just a year and a half, I trained to become a spin instructor. I’ve now been teaching since November of 2005. That’s over five years and at least—let me check my handy calculator—600 spin classes that I’ve taught.

Here’s what I love about spinning:
--Working out to great music
--The incredible cardio workout (I look like I went swimming afterwards!)
--The awesome leg toning
--The endorphins after a 60 minute (that, to me, feels like a 15 minute) spin class
And teaching it is so fun because I can get the class energized with lots of whooping and catch phrases (“You’re guys are on fire!”) and keep them motivated by giving them a visual of our pretend outdoor ride.

But here’s what new people/people who haven’t tried spin often tell me:
--I don’t think I could handle it. Isn’t it really intense?
--I’ve tried it before but it hurts my butt.
--I don’t have the special shoes
--It seems boring

And here are my replies:
Too intense: It’s only as intense as you make it. It’s all about how much resistance you add to your bike so if you’re new then you just go easy on the resistance. And the great thing is, nobody can really tell what you’re doing! As you come more often, you can increase the resistance and if you desire, get swimming-sweaty like me.

Butt: Yes, your butt will hurt the first few times. It’s just like anything else, it takes getting used to. And no, it doesn’t help if you have a big butt. The big ‘uns hurt too.

Shoes: You don’t need the shoes. Try it for awhile and if you get into it, then buy the shoes. They’re expensive ($100+) but I’ve had mine for six years and think of all the spinning I do!

Boring: Yes, it can be boring if you a). have a boring instructor or b). don’t pay attention to what your really energetic instructor is saying. If it’s A, go to a different class and if it’s B, get engaged in your workout!

The instructor really does make all the difference because there are some out there who have no plan; they just wing it and it’s obvious. There are some who are just not into it. Ooh, and the worst is when they don’t tell you how long you have to do something. I always say, “We’re gonna work at our max for ONE minute” or “Sprint for 30 seconds.” I think it makes such a difference in your mental state. If you know how long you have to do something, you can pace yourself or work harder. So if you have a crappy instructor, don’t blame the whole genre of spinning. Just try someone else.

For a calorie-burning, cardio, toning workout that doesn’t hurt your joints, you just can’t beat spinning. I wear a heart rate monitor now that I’m pregnant (yes, you can do it pregnant too!) and nothing gets my heart rate up like this does. Even after six years and over 700 classes (counting the ones I took before I taught), I never get sick of it nor do I think my body has plateaued. It’s always challenging and invigorating.

(By the way, the photo at the top is from 2006 and is courtesy of the Dallas Morning News. I do not look like that now at six months pregnant! Please reference the picture on my profile for a more accurate representation.)

Hooping

2011-02-23T08:19:00.002-05:00

This ain’t your elementary school, pink, plastic hula hoop. Well, mine does happen to be pink but it’s more rubbery and it’s weighted. Anybody can do it with this kind of hoop.

I own a hoop because I reviewed a hooping DVD about five years ago. Then about two years ago I wrote a story about people who love to hoop for exercise and meditation.

There is a whole world of hoopers out there, people! They are fun, interesting and getting a good workout. Serious hoopers do more than just spin it around their waists. They dance with their hoop, twirl it around their legs and arms and yes, even jump through it.

But we’re not there yet. The website hooping.org has a good introduction to to the world of hooping where they talk about the benefits like how it massages your intestines and organs, gives you energy and is just plain fun. They say it can give you a good cardiovascular workout too. I think it MUST be good for your core, all that shaking around!

I learned to hoop from Betty Hoops’ DVD called “The 4 Rhythm Hoop Dance.” This girl is a major hooper. She even runs races while hooping!

If you’re not sure if you want to buy a DVD, you can also search on YouTube under “hooping” to get instructional videos. Or you may just be a natural and not need any direction. Here’s a look at my hooping talents:

As you can see, you can even hoop while pregnant! Do I get my hoop out often? I’m sorry to say that I don’t. It’s just one of those things that I forget about (which is weird because it’s pretty big). But you don’t need as much space to hoop as you might think: you can even hoop in your living room while watching TV.

The only thing you’d really need to spend any money on is the hoop. Betty Hoops even sells collapsible ones on her website. You can also just buy a hoop on Amazon. Most are around $30 but I saw this good deal on a Marisa Tomei DVD(she made hooping popular in the celebrity world) AND hoop for under $30.

You’ve got to be a little bit goofy to go for this workout. Or maybe you’re someone who’d like to become a little more goofy? Either way, it’s impossible to hoop and not smile.

Problem Area: Armpit Flab

2011-02-16T07:41:00.002-05:00

Don’t be ashamed if you’ve got it. You’re not alone. In fact, it was this photo of Eva Longoria that actually inspired me to focus on the problem area.

Now the former Mrs. Parker’s armpit flab is probably just a combination of a slight skin fold and a bad camera angle. The rest of us, though, probably have the real deal.

Before I tell you about the specific exercises, let me throw out that caveat about spot reducing: you can’t JUST work your armpits and then eat whatever you want and not do any other exercises. You’ll have to work out, eat right AND do these moves if you want to avoid “bridesmaid blubber.”

And you know I’m not all into getting scientific here but I thought this diagram was pretty helpful in showing the area we’re talking about. See? The pectoralis minor. (Funny how a minor muscle can cause such a major problem!)

Okay, onto the exercises! There are just four of ‘em so they should be no problem to do between now and strapless season:

Lying Pec Fly: Do three sets of 12-15 and do them slowly! Looks like this:

Pullovers: This gal is using a heavy water bottle. Clever. But you can use weights too. Do three sets of 12-15.

Pec Deck: You can do this one on the machine, like this pencil sketch guy is doing below:

Or you can use dumbbells like I do. You just do the same thing but you have dumbbells in your hands. Let’s stick with three sets of 12-15.

And finally, we’ve got your good old push-ups. You’ll see there’s a link to a past post on push-ups to give you all kinds of ideas: on your knees, on your toes, on the Bosu, on the ball…Surely, there’s a push-up for you. Start with 10 and work your way up to 20.

Do these exercises (plus some cardio and some not-so-bad eating) and you’ll be ready to hit the town in your strapless dress or top, and just in time; I hear Eva’s looking for a wing woman.

Royal Canadian Air Force Exercise Plan

2011-02-09T07:51:00.002-05:00

This exercise plan is old-school, from the 1950s. A doctor designed it for the Royal Canadian Air Force. It’s a series of five exercises for men (called 5BX) and 10 exercises for women (called XBX). The idea is to work all your muscle groups in a short amount of time. I liked the sound of that. And I also like the fact that it takes NO equipment.

The 5BX plan for dudes takes 11 minutes.

toe touching/warm-up: 2 minutes
partial sit-ups: 1 minute
leg lifts: 1 minute
push-ups: 1 minute
stationary running: 6 minutes.

Here’s the XBX plan for the ladies:

toe touching/warm-up: 30 seconds
knee raising: 30 seconds
arm circling: 30 seconds
partial sit-ups: 30 seconds
chest and leg raising: 2 minutes
side leg raising: 1 minute
push-ups (from a kneeling position): 2 minutes
leg lifting: 1 minute
run and hop: 3 minutes

Here's a good website that explains the exercises. It sounds crazy that you could get a good workout in such a short amount of time but there are people who have sworn by this for decades.

Even way back then, experts knew that one exercise plan didn’t fit everyone. So you can customize the workout by using these handy charts. The charts tell you how many reps you should do in the allotted time depending on your age. As you get more advanced, you can increase the reps. At first you’re supposed to do the exercises every day but once you reach your “target” (which I think means the highest level you want to get to), you can back it off to three times a week to maintain your fitness level. The same website with the charts also has pictures of a lady in a leotard demonstrating the exercises. (Hey, I said it was old-school.)

Okay, so the chart thing gets a little complex but I don’t see why you couldn’t just make up your own amount of acceptable reps and then try to improve from there. I think that, overall, this exercise plan is simple yet effective. If you’ve got 11-12 minutes, why not give it a try?

Pregnancy Pilates

2011-02-02T08:50:00.002-05:00

I decided that, since I’m pregnant, it would be fun to try and feature some prenatal classes. Now, if you’re not pregnant, don’t click away! You’ll want to read this in case:

-You become pregnant

-You know someone who is pregnant

-You know someone who may become pregnant

Now that applies to just about everyone, right? Okay, then. Read on:

I took Pregnancy Pilates through Oh Baby! Fitness which offers pregnancy and mom & baby exercises classes. I expected the class to include very similar moves to a regular Pilates class but with a lot of modifications and cues of, “Be careful! It’s not safe for your baby if you do this! Just do two reps because after all, you’re pregnant!”

I was surprised and pleased that I was wrong. Our instructor, Corrinna Edwards, is a doula who is training to be a midwife. That means she knows tons about pregnancy and childbirth. She’d often mention how a certain exercise could help us to have a more comfortable pregnancy and/or a better delivery. All the moves seemed to be designed for a pregnant woman’s body but they weren’t easy by any means. In fact, they were pretty challenging.

We started with seated work where we did a lot of moves that really felt like they were stretching and strengthening our backs. We did leg-lift moves while lying on one side (very challenging). We did Pilates push-ups and finished with standing work. Sure, she offered modifications but never did I feel like being pregnant meant I had to hold back. If I felt strong enough to do something, I could do it. It wasn’t watered-down Pilates; it was truly pregnancy Pilates!

I would recommend a pregnancy or pre-natal Pilates class to any pregnant woman, especially if it’s designed the way this one was. You can learn the moves in class and then do them at home too. Not only could it help you become flexible, strong and relaxed, but it’s a great way to bond with your baby.

Thanks to the cooperative pregnant ladies in the class for posing for this picture. Look at our good balance!

Instructor Corrinna is on the left. And then there’s me—the girl who lost her balance. Better practice more!