Posts Tagged ‘cardio’


This could not be more true! I love snatches. I think when you can do it right they are one of my favorite lifts to watch someone do. They just look pretty. But to do them. I think, no I know they are one of the hardest lifts to do! Ughhh I do not get along with them at all. I have 3 things that I have been struggling with the most. The first and the worst being Snatches, then Double Unders, and Overhead Squats. So I guess we’ll see how today’s wod goes. I would think the more I do them the better I will get. That is how it works right? lol

Today’s WOD

In 15 minutes, work to a heavy single Squat Snatch

1-2-3-4-5-6-7-8-9-10 Reps of:
Power Snatch (75/55)
Bar-Over Burpees

3 minute hold of Side Planks


I found this great article from the March of Dimes. While I was pregnant I worked out the whole time, pretty much until days before I delivered. Now at the end It wasn’t some crazy workout, just me going getting on the treadmill for 45 minutes walking, flat. And after I would go get fries! lol I needed fries that last month just could not get enough of them! But the rest of the 9 months I ate really healthy and drank so much water I thought I would float away! But anyways. After I delivered I just wanted to get on the tallest building and shout to all women out there how important it is to exercise and eat right during your pregnancy. And I believe you really need to start right away. I think it helped alot with morning sickness in the first trimester and then everything else as every month went by. I didn’t have any issues, and when I delivered it was fast and easy! And after I felt great and dropped weight pretty fast. And not with starving myself. Of course you have the ppl that just don’t understand wanting to eat healthy while pregnant or working out then. But that’s okay. You do thing your ways and I’ll do them mine. But my way came with no swollen ankles. Jsayin! lol

Some women think that pregnancy is a time to sit back and put their feet up. Not so! For most women, it’s important to exercise during pregnancy. In fact, it has many health benefits.

Healthy pregnant women need at least 2½ hours of exercise each week. This is about 30 minutes each day. If this sounds like a lot, don’t worry. You don’t have to do it all at once. Instead, split up your exercise by doing something active for 10 minutes three times each day.

Why is exercise during pregnancy good for you?

For healthy pregnant women, exercise can:

-Keep your heart, body and mind healthy
-Help you feel good and find the extra energy you need
-Help you stay fit and gain the right amount of weight during pregnancy
-Ease some of the discomforts you might have during pregnancy, like constipation, backaches, —trouble sleeping and varicose veins (swollen veins)
-Prevent health problems like preeclampsia and gestational diabetes
-Help your body get ready to give birth
-Reduce stress

Why is exercise during pregnancy good for you?

Exercise is safe for most healthy pregnant women. With your health care provider’s OK, exercising during pregnancy is safe for you and your baby. Talk to your health care provider before you start any exercise program. Ask about what kinds of exercise are safe for you to do.

Not every woman should exercise during pregnancy. Don’t exercise if you have:

-Heart problems that affect blood flow
-Preterm labor. Preterm labor is labor that happens too early, before 37 completed weeks of pregnancy.
-An incompetent cervix. This is a cervix that opens too early, before the baby is full term.
-Lung disease A pregnancy with twins, triplets or more. Being pregnant with multiples increases your chances for having preterm labor.
-Vaginal bleeding during the second or third trimesters (from 4 months of pregnancy on) that doesn’t go away
-Ruptured membranes (when your water breaks)
-Placenta previa. This is when the placenta sits low in the uterus and covers all or part of the cervix. The placenta supplies the baby with food and oxygen through the umbilical cord. The cervix is the opening to the uterus that sits at the top of the vagina.
-You have a health problem, like anemia, high blood pressure, diabetes, a thyroid problem or seizures
-You’re overweight or underweight

Why is exercise during pregnancy good for you?

If your provider says it’s safe for you to exercise, pick activities you think you’ll enjoy. Some hospitals and health clubs offer aerobics and yoga classes just for pregnant women. Or try things you can do with your partner or friends, like walking or dancing.

Swimming is especially good for you. The water supports the weight of your growing body, and moving against it keeps your heart rate up.

If you exercised before you were pregnant, it’s usually safe to continue what you were doing. Be sure to check with your provider first. As your pregnancy continues and your belly gets bigger, you may need to change some activities or ease up on your workout.

If you didn’t exercise before you were pregnant, start slowly. Try to build up your fitness little by little.

Are there any types of exercise that aren’t safe during pregnancy?

Be careful and check with your provider when choosing your activities.

During pregnancy, avoid:

-Anything that might hurt you or cause you to fall, like horseback riding, downhill skiing, gymnastics or bike riding
-Any sport where you might get hit in the belly, like ice hockey, kickboxing, soccer or basketball
-After the third month of pregnancy, any exercises that make you lie flat on your back. Lying on your back can limit the flow of blood to your baby.
-Any sport that has a lot of jerky, bouncing movements
Scuba diving. This can lead to dangerous gas bubbles in your baby’s blood vessels.
-Exercising at high altitudes (more than 6,000 feet) because it can lower the amount of oxygen that reaches your baby.
-Exercising outside on hot, humid days because your body can overheat.
-Also, stay out of saunas, hot tubs and steam rooms.
-When you exercise, drink lots of water. Pay attention to your body and how you feel.

Stop exercising and call your provider if you have any of these signs:

Vaginal bleeding
Trouble breathing
Chest pain
Muscle weakness
Pain or swelling in your lower legs
Leaking amniotic fluid
Your baby stops moving.
Does pregnancy change how your body responds to exercise?
During pregnancy, your body changes in many ways.

When you’re exercising, you may notice these changes:

-Breathing: You need more oxygen when you’re pregnant, especially in your second and third trimesters. Your growing belly puts pressure on your lungs, making them work harder in a smaller space. You may even find yourself feeling short of breath at times.
-Heart rate: Your heart works harder and beats quicker during pregnancy to get oxygen to your baby. You may have less energy for exercise.
-Body temperature: You start sweating sooner than you did before pregnancy. To protect yourself and your baby from overheating, your body starts sweating at a lower body temperature.
-Balance: As your body changes during pregnancy, so does your sense of balance. You may notice that you lose your balance more easily.
-Joints: Your hormones (chemicals made by the body) are at high levels during pregnancy. This can make the tissues in your body more relaxed. Try to avoid any movements that may strain or hurt your joints.

Can exercise during pregnancy help you after pregnancy?


Once your baby is born, exercise can help you regain your energy and get back to your pregnancy weight. It also can help prevent the baby blues. Baby blues are feelings of sadness that some women have in the first few days after having a baby.

Once your baby is born, when can you start exercising again?

You may feel ready to exercise again a few days after your baby is born. Or you may want to wait longer. With your health provider’s OK, you can start light exercise as soon as you feel up to it.

If you were active during your pregnancy, it’s easier to get back into exercise after your baby is born. Just be sure to start slowly. If you feel pain or have other problems during exercise, stop doing the activity and talk to your provider. If you had a cesarean section, don’t exercise until your provider says it’s OK. A c-section is surgery in which your baby is born through a cut your provider makes in your belly and uterus.



One of my favorite things to do is stretching. Its one of the reasons I love yoga so much. I know yoga is good for a lot of reasons but the stretching part is my favorite part. 🙂

Benefits of Stretching

The benefits of stretching are numerous and factual. Stretching is widely supported today as a vital part of fitness. With the ability to reduce stress, ease lower back pain, increase flexibility and more, stretching should become a part of everyone’s exercise routine.

1.Increased Circulation

While it is widely debated whether or not stretching prevents injury, it has been proven to increase circulation. Although stretching does not necessarily directly prevent injury from overuse, it does increase the blood flow and supply of nutrients to muscles and cartilage. This reduces muscle soreness after working out. The less sore your muscles are, the less painful it will be to work the same muscles and to exercise in general, and the more comfortable your day-to-day life will be.

2. Flexibility

There are four main measures of overall fitness: aerobic, muscular, body composition and flexibility. The main way to increase your flexibility is by stretching.

As you age, your muscles gradually become shorter and tighter, reducing your overall flexibility. This restriction makes you more susceptible to muscle, tendon and joint injuries. Stretching is primarily responsible for increasing flexibility, and reduces these risks. Increased flexibility also allows you to exercise more easily.

3. Increased Range of Motion

Stretching has been shown to effectively increase range of motion in joints. Better range of motion enables you to keep better balance. Better balance means you are less susceptible to falls and the resulting injuries (of particular importance as you age). Increased range of motion also helps to keep you up and moving.

4. Reduce Stress

Everyone has stress. Everyone is constantly looking for new methods of relief. Like all types of exercise, flexibility exercises like stretching have powerful stress-busting abilities. Stress causes your muscles to contract, becoming tense. This tension can have negative effects on just about every part of your body. Gentle stretching exercises relax tense muscles associated with stress. Also, since stretching is an exercise, it has the same endorphin-boosting effects, improving your mood and the way you feel in general.

5. Alleviate Lower Back Pain

Millions of people struggle with chronic lower back pain. Stretching is an excellent way to strengthen the lower back muscles, alleviating soreness and pain. Since many muscles (quadriceps, hamstrings, lower back muscles and hipflexors) contribute to your posture, stretching these muscles has the ability to greatly reduce or eliminate lower back pain.


Welcome to September! September is always an exciting time. There’s the back-to-school excitement, the slightest hint of cooler weather, and football season. Pumpkin also tends to make an appearance (already!! give me pumpkin everryyyyything) and of course looing forward to the upcoming holidays.

I got a great idea from a fellow blogger to share my September goals on here. Its pretty simple really. Share your goals for greater accountability. Makes sense right? So here we go! I guess we will see in October if this concept worked out for me or not. 😉

September goals

1. First and most important is getting everything in order so I can start my second certification and a couple courses. I want to get my ACE Health Coach certification, take a Nutrition/Weight Management course and Sports Performance course. By October I want to be working on these!

2. I need to get a tan for our cruise October 5th! Its a 7 day eastern Caribbean cruise. Normally I’m always tan all summer long but this summer was a little bit different with our 8 month old son. My pool time is pretty limited and the beach really hasn’t happened this year.

3. To drink water, water and more water. At least 4 full East Cooper cups a day of water. My East Cooper cup is the one I got at the hospital when I had Bryden and it is 28oz. So that should be a pretty good amount of water.

4. To do crossfit at least four days a week if not five days.

5. Move to the blue band for pull ups!

6. Work on my handstands! (I need to have them good for the cruise! I need pictures at all the different beaches don’t I?)

7. Really get back into my meal planning. Last week went really good so now I just have to keep it up and not slack! We feel so much better when we cook at home and we try all different healthy meals. Eating healthy doesn’t have to be boring or taste horrible! And we save so much money when I meal plan. I plan a week of meals go to the store once and that’s it for the week. No random store trips. Saves a ton and I mean a ton of money! When does anyone ever go in the store for one thing and come out with only that one thing? I know we NEVER do!

Okay I think that’s a pretty good list for September! Fingers Crossed!


Waiting for tomorrow’s WOD to get posted. Hurry up 9pm!

So I was nominated for a Liebster Award from our friends at I was pretty confused as to what this was and what I should do. I looked into it. This is what I found.

What is a Liebster Award?

•This award exists only on the internet, and is given to bloggers by other bloggers.
•It has German origins – the word “liebster” has several definitions: dearest, sweetest, kindest, nicest, beloved, lovely, kind, pleasant, valued, cute, endearing, welcome, sweetheart and boyfriend (really?)


The rules:
1.Thank the person that nominated you and link back up to their blog thanks!
2.Answer the 10 questions given to you by the nominator
3.Nominate 10 other bloggers who have less than 200 followers
4.Create 10 questions for them to answer
5.Let the nominees know they have been nominated by going to their blog and notifying them

What are the questions I had to answer?

1. What is your favorite sport? (To play or watch!)
Crossfit and Gymnastics hands down! I was in gymnastics while I was growing up and in high school. When I moved to Florida and stopped doing gymnastics I missed it like crazy. I watch it anytime its on TV and normally get my husband sucked into it also! lol. Crossfit is my new love. It reminds me of gymnastics in a lot of way’s. Its definitely not just a workout, its a sport and I love that! My husband and I are hopefully going to be competing in our first crossfit competition February 14th! It would make for a great Valentines day!

2. If you became a multi-millionaire over night- what would you buy or do?
My husband and I would open our own gym ( Maybe a few! ) My husband and I are both really into fitness. I just got my Personal trainer certification. A degree in nutrition and my level one crossfit certification is next on my to-do list. My husband is working on his bachelor’s degree in Health and Sports Sciences with a concentration in exercise science.

3. If you could eat lunch with one famous person, who would it be?
I would say Jackie Perez. I have been following her on Facebook and other media sights and look up to her. She also started as a personal trainer, the same starting point as me. I would love to sit and talk with her and ask her questions.

4. What is your favorite part of your personality?
I definitely think its the fact that I’m very independent and strong willed. If I say I’m going to-do something I follow through with it. I never back down from a challenge.

5. If you could only stare at one city skyline for the rest of your life, which one would it be?
I’m going to go with Las Vegas.

6. What is the most adventurous thing you’ve ever done?
Okay, I definitely have to think about this one for a minute. Wow. I feel pretty boring right now! I guess the most adventurous thing I have done is hike to the bottom of the Grand Canyon on more then one occasion, and of course hike back up. I also was living there and working there for a few months.

7. What is your favorite “cheat” meal?
I would have to say hands down wings from Wild Wing Café and cheese fries with ranch!! YUM! There is NO better cheat meal!

8. What is your favorite 90′s group?
Rage Against the Machine hands down.

9. What is your current fitness goal?
Wow, I have a million! LOL but one of my long term ones is to get a muscle up by next June. I have a chest to bar with the green band right now, so its a good start. 🙂

10. If you could visit anywhere in the world for free- where would you go?
This one is hard b/c my husband is in the military and we have done so much traveling and seen so much b/c of the military. I would say one place we have not been, or I should say have not been together, would be Hawaii. My husband was there for one night once and he said we would both love it.

Who am I nominating?
1. thecrossfiteffect
2. thepoorcrossfitter’s
3. prettywittywise
4. Imperfect Reason
5. Box Jumping
6. project14gal
7. CrossFit in Singapore
8. CrossFit O-Zone
9. The Primal Yogi
10. PolarScott

And now for your questions-

1. What is your favorite “named” Crossfit workout? Example’s- Fran, Helen, Grace and so on.
2. What is your favorite color?
3. Did you play sports in school? What were they? If not, do you regret not playing sports?
4. What is the number one reason you started your blog?
5. Guilty pleasure?
6. What are 3 of your future fitness goals?
7. If you were a food, what would you be? (and why?)
8. What’s a bad habit that you want to break?
9. Night out or night in?
10. Celeb with the best body?

Genießen Sie und teilen liebster Liebe! (Enjoy, and share the liebster love!)