More on the subject of Rest, and Today's Workout

After a LONG day of rest I planned a great workout for today. Rest days are hard for me, twiddling my thumbs, and I have to keep reminding myself that rest IS as important as working out! I need rest to recover and build the muscles I am working so hard on. I focused yesterday on water intake and researching some new exercises for creative inspiration- but I was cautious not to do too many reps to practice, negating my rest day (I did this last rest day! lol)

Today I am going to have a 2-a-day. Tonight I plan my full core workout with my husband (how fun is that? He pushes me!) so this morning I thought I'd try some of these new exercises to get jump started.

This is an Upper & Lower Body Weight Workout, 150 reps, with intermediate exercises:

Supine Pull Ups 15 x 3

Single Leg Push Up 8 x 3

Single Leg Lunges 8 x 3

Low Squat Jumps 20 x 3

This took less than 30 minutes with short rests in between sets. I did it circuit style to reduce the rest time required. I felt like I could do more reps/sets but A.) I anticipate how sore I will be tomorrow compounded by the fact that these are new exercises, and B.) I need to leave gas in the can for tonight or I'll be toasted for my core workout.

Give it a try! What do you think? It was a good push and I still have plenty leftover for another 30 minutes of core tonight!

Comments

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer: Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise. Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this? This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left an

Core Breath 101- the foundation

Here is a field report I wrote on core breath. I am posting it here for the clients who have been geeking out with me on core rehabilitation, and for anyone else who has interest in the practical application of core function. I am going to post this in installments bc it is so long..... Core Breath as Applied to Advanced Exercise- Pfilates & Beyond Not JUST for your pre and postnatal clients! This is a current field report of Core breath and Pfilates as applied to advanced strength training. I have been practicing both core breath and pfilates for over a year. The application of the exercises to my client’s programs has given me a lot of feedback and insight into their functionality. Retraining core function is a process of mastery. With cues through exercise we retrain the core to function autonomously, supporting not only advanced exercise but also everyday meaningful movement and activities. It all begins with core breath: I work with many pre a

Kate's Guide to Getting the Correct Sports Bra!

I wear an unusual size and it took me years to unlock the secrets to bra fitting (and finding!) I suffered for years in improperly fitting bras, and during exercise I would wear 2 or 3 just to get the support I needed. E very woman needs support while performing sports; not having proper support means that there is extra stress put on the back during various activities. Even low-impact exercise s done without the support of a sports bra can result in strain on the upper back and shoulders that can result in pain or worse- injuries that may develop over time. Sports bras affect a woman’s posture. Exercising without support can result in slouching to prevent painful bouncing which throws the back and hips out of alignment and impedes form, leading to potential injury. The most common mistakes are when women wear a bra that is too small in the cup and too loose around the body for example a 38e instead of a 36f. Note: When you go down a band size, go up a cup! Step 1: T

Kate Rita- Personal Trainer and Diastasis Expert

Search This Blog