Get on the Ball!

If you only ever invest in one piece of fitness "equipment" in your life, you should invest in a stability ball.

I love to show my clients how to do exercises on the stability ball. Almost any exercise that you would do on a traditional, stationary machine at the gym, can be done on the stability ball-only better.

Using the stability ball is better because you are forced to use your core muscles even while you are strengthening other muscle groups. Traditional, stationary machines at the gym only allow you to work one muscle group at a time. Using the ball is much more efficient by forcing you to recruit at least two muscle groups at once. (Try doing an exercise on the ball without engaging your abs)

This is where body awareness comes in. You have seen people on the quad machine before, doing their exercise while reading Us Weekly. They are not even paying attention! You can not do that while working on the ball. (Don't worry, you can read about John and Jen breaking up again when you are done.)

Expectant mamas will want to have one to use for exercises that help to open the hips and to use during labor.

The good thing is that these things are literally sold every where. You will find them at specialty sporting goods stores and websites but also in the fitness aisle of your favorite big box store, near the fitness section and your favorite big book store and even at your favorite discount stores.

The stability ball also serves as a great extra chair for guests!

Pick up one this weekend!

Loser Mom's Workout

Sarah is getting very strong! On Tuesday, she learned how to do hyperextensions which are great for strengthening the lower back. When most people think of the core, they think of the abdominal muscles only. But the muscles of the lower back help to comprise the core as well, and it is very important to make sure that these muscles are strong.

She is doing kettlebell squats instead of squats using the ball. That shows how strong she is getting!

Sarah also learned how to do dips on Tuesday, which strengthen the triceps. It is a great body-weight exercise.

I am looking forward to our workout today!

Loser Mom's First Workout

Today was Devra and Sarah's first real workout. They made it through with flying colors! We did our workout on the deck at City Fitness Gym because it was so beautiful today!!

We started off with plank and superman to strengthen the core. Then we moved on to ball squats, pushups, rows with the TRX and stepups (for cardio). I like to put one to two minutes intervals of cardio into workouts to make sure that clients are burning calories through the duration of the workout by keeping their heart rates elevated. We ended with some core work on the BOSU and stretching.

Check out more about the first workout on their blog: Loser Moms.

Hiking-A Wonderful Post-Natal Workout Alternative

If you are looking for ways to add fun and exciting activities to your post-natal fitness regime, try going hiking. The DC area has wonderful opportunities near by for hiking. This past Saturday, I went to my favorite local hiking place: The Catoctin Mountains, which are located only an hour outside of DC.

Hiking is a great test of your cardiovascular (and muscular) endurance. You need good core strength to balance as you walk on logs and rocks to cross streams. (Or to keep you up right on rocky paths) You can also build muscular strength by climbing rocks.

You can even go hiking right in DC in Rock Creek Park. Or just take a nice walk on your neighborhood trails. You don't have to choose between doing cardiovascular workouts or strength workouts during you walk either. You can do strength building exercises along the way. For example, you can do dips and push-ups on park benches. You can do squats every time you pass a fire hydrant. Bring your resistance band along and you can do rows using light poles. The possibilies are endless!

Don't forget to bring lots of water and to stretch before and after.

So grab a friend, get outside and get fit!