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 and right side. T…

Hello Fresh- An Option for Healthy Meal Planning!

I had an opportunity to try a food delivery service called Hello Fresh. A lot of people have been talking about it and it is becoming a popular option for people who are too busy to shop and plan for meals. It is a much cheaper and healthier option to eating out. Most meals cost approx $12 per person and the portions are generous.

I am always nervous about subscription services, and in order to redeem the coupon I was gifted I had to signup with payment information. I reviewed the cancellation policy which seemed very uncomplicated. Further to, I can skip weeks as I choose, pausing my subscription. It seemed fair.

My resident kitchen helper Ben volunteered to blog about the meal preparation. Ben is a fantastic creative cook and hobby chef. As we have prepared more Hello Fresh meals he has “beefed up” the ingredients to make extra portions from the same recipe, as well as kid friendly (plainer) versions. Here is Ben’s review of our first Hello Fresh Meal, a Pork Schnitzel.

We received o…

BulletProof Coffee

I have a client who regularly makes us a cup of BulletProof coffee before our workouts. I have come to enjoy its flavor. BulletProof Coffee is simply black coffee blended in a blender (not mixed with a spoon), with clarified grass fed butter (Ghee) and a medium-chain triglycerides (MCT) oil (Coconut oil works).

Apparently there are benefits to brain function by blending healthy fats with your morning coffee. Also it has ketonic diet sympathies, as the fasted body in the morning continues burning healthy fat as energy, reducing hunger and helping with weight management. This is my understanding, anyway. I find it tasty and it perks me up :)

Interested in making this for myself, I went to Amazon looking for products. Here is what I found- typical of protein powders and health food supplements, I found a lot of packaging and marketing.

This BulletProof coffee package which costs $75.99 for coffee and some hyped up coconut oil? Then there is this Ghee at $57.99. As I added these items to my …

Kate Rita- Personal Trainer and Diastasis Expert

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