A special post by my Kansas friend, Krissy…
Something all Moms need in their lives is balance. Being 30 weeks pregnant with my first baby made me realize this is something I need to start practicing NOW. No more two-hour trips to the gym – time to get efficient!
What will give me the best results with the least amount of wasted time and be the most easily maintained? Well… When you take hormones into account (bimolecular science nerd speaking!!), there is a way to accomplish this goal, especially if you are on top of your nutrition.
I used to get up at 4AM and work out before getting ready for the day. Now being in the 3rd trimester, I’m getting all the sleep I can manage. I work from 8AM-5PM and commute 40 minutes each way. That takes up almost 11 hours of my day!!! By the time I’m home, I’m beat. I know I can’t count on making it to the gym every day and if I think I plan on working out at home in the evening it probably won’t happen.
Now that I’ve focused on making workouts more efficient, I can spend less time at the gym! Here is a great workout that I’m doing right now:
Step 1: Warm-Up
10 – 15 minutes of intervals on a stair climber or elliptical (less impact than a treadmill).
30 seconds of high intensity followed by a rest period (as long as it takes to catch my breath) – repeat.
- This stimulates the release of cortisol – which helps release fatty acids from fat cells as well as sugar from muscle and liver stores.
Step 2: Strength Training
I combine exercises so that I’m keeping my heart rate up. I set up an interval timer for 50 seconds of work and 10 seconds of rest. The weight I choose should be heavy enough to get to failure (unable to lift any more) or I need a good rest. Here is a great total body workout:
1. squat and press with either a barbell in the front squat position or dumbbells
2. Lateral raises, front raises, upright row
3. Walking lunges combined with bicep curls
4. Incline bench press
5. Bent over dumbbell row
Perform these exercises in a circuit. Repeat 3-4 times. It should take about 15-20 minutes.
- Lifting heavy will stimulate growth hormone, testosterone, as well as burn some of those fatty acids and sugars released from the cortisol that resulted from the intervals before.
Part 3: Cool Down
This last part is actually one of the most important parts – walking. Ideally I would do a 30 minute walk at a nice easy pace to help bring hormone levels back down to normal (as well as burn off more of those fats and sugars in my blood stream). This type of cardio and training will prevent you from feeling that intense hunger that usually results from long intense cardio sessions as well as allowing you to manage your time and see results.
Everyone has a different hormonal balance and different things will work for them, but I love the science behind this as well as the effectiveness (from my personal experience).
I have been really fortunate to have a smooth pregnancy so far! Let me know if you have any questions in the comments below.
Krissy is fit and pregnant! She has seven years of personal training experience, ISSA and ACE certified, and is a former college athlete. She also has a degree in biomolecular science and is passionate about nutrition and how our food choices affect our bodies. Follow Krissy on Instagram!