Category Archives: CXWORX

Postpartum fitness update

Postpartum fitness is tough.

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If there was one piece of advice I could give any new Mom about postpartum fitness, it would be to have patience, because it will get better and easier, you just have to give it time.

Now, if are you came to this blog post to see some crazy before and after pictures, sorry, you won’t find any here. I didn’t take any.

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Also, each person’s postpartum fitness journey is unique. I am sharing my own personal experience, which should not replace your doctor’s advice and recommendations.

That being said, with both Luke and Jake, it was important for me to start exercising as soon as I felt ready, and thankfully, my doctor agreed and encouraged me to start as soon as I felt I was ready.  In my case, that meant starting with walking at about a week postpartum. I started slow and then slowly increased my speed over the course of the next week. By two weeks postpartum, I felt ready to start running. Slowly. And for short distances. I started with a run/walk and then slowly increased from there. I also wore a maternity support band to help support my core.

Over the past 6 weeks (I’m 8 weeks postpartum), I’ve increased my mileage and speed. I am back to pre-baby standard miles for me (about 20 per week), but still working on getting my speed back. Again, time and patience.. . I’ve been mindful of my body, if something hurts or didn’t feel right, I’d slow down, decrease miles for the day, or just stop and try again tomorrow.

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I’ve done that same process for BODYPUMP and CXWORX. Thankfully, I have a bar, weights and a band at home. So, I started BODYPUMP with a light bar and doing a few tracks at a time. And slowly increased the numbers of tracks and then increased my weight. I’m still working back up to my pre-baby and pre-pregnancy weights. . . man, it is amazing how quickly you lose your strength!

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And then last to return was core work. I waited the full six weeks before doing core work. I tried a few times between 4-6 weeks, but it just didn’t feel great, so I waited for my incision to heal further and then tried again. Now, no strange twinges and it is strange to do hovers without a huge belly pulling me down. Winking smile 

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I started teaching again this week. BODYPUMP this week and then CXWORX next week. That’s just how it worked out with the schedule. I probably could have gone back to pump a few weeks ago, but in addition to making fitness a priority, sleep and baby snuggles are also a priority!

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And now since the baby is sleeping, I’m going to go jump on the treadmill for a few miles. . . the fitness journey continues. . . Smile

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Filed under body pump, CXWORX, Jake, Recap, Running

Fri–YAY– San Diego + Life

Hey!

Happy Friday!! Plans for the weekend?? I have to work tomorrow. . . but I am looking forward to picking out pumpkins on Sunday and watching some football!

I am already missing the beach in California. . .

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The seals in La Jolla.

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And hanging with these guys.

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Otherwise, we’ve been getting back to life as usual.

Krusteaz sent me some pancake and muffin mixes. . . and these Pumpkin Spice muffins are so good that I’ve made two batches in two days. Tip – add chopped pecans. So good!

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Loving my 30 minute BODYPUMP + CXWORX combo on Friday mornings. . . and 30 weeks tomorrow!

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And lastly Friday morning snuggles are the best. Smile 

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Have a great weekend. . . what are you up to??

Linking up for Friday fun with Heather!

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Filed under body pump, CXWORX, fitness, Friday, pregnancy, Recap, vacation

Friday Favorites: Life Lately

Hey there! Happy Friday!

Even though I have an all-day training (ACLS renewal) and have to work all weekend, I am still happy to see the weekend. Scott and I have tickets to see Lewis Black on Saturday night and I’m excited to check out a new breakfast place on Sunday!

Here’s a look at life lately and some of my recent favorites:

Little boys + haircuts. Except for the fact that it makes Luke look like he’s way older. . . time slow down!!

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These Luna bars. Delicious.

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Passing my CXWORX training!! And teaching the class. It is only 30 minutes but is a total killer!

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Popcorn + movie afternoons.

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Roasted veggies.

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This walking workout.

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This boy.

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Fall decorations. Including this one!

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My fall decorations helper. . .

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Sunday afternoon on the couch with a baby bump + Abby puppy + football.

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Getting Luke’s room set up for the new baby. We got him a new nightstand and moved a new dresser into his room when we took out his old dresser that we will use as a changing table in the baby’s room.

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#reallife. sometimes you eat brownies directly out of the pan to avoid doing more dishes.

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Luke doing CXWORX with me. Laughing is a good core workout, right?

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Day date with Luke. And a good latte. Smile

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Your plans for the weekend?? Favorites from the week?

Linking up for Friday fun with Heather!

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Filed under CXWORX, Friday, Luke, Recap

Weekending. . .

Happy Monday!

Guess who actually remembered to take pictures of the weekend? Smile

Kicked off the weekend teaching BODYPUMP at the YMCA and taking 25 week bump pictures with my favorite little man. . .

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Followed by half caf latte + real clothes.

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and a trip to the Farmer’s Market.

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And cookies.

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waiting is hard work.

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snacks.

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nap time.

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furniture shopping. . . need a new nightstand for Luke’s room. He thought we should totally get the bunk beds.

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Trip to the park.

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Sunday morning = cinnamon rolls + puppy snuggles.

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Followed by CXWORX class at the YMCA x 3 . . . Some of my fellow instructors were videotaping their assessment videos, so we did the class three times in a row! I was t.o.a.s.t. afterwards!

And promptly came home and spent the next 4 hours on the couch watching football. It. was. glorious. Winking smile

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Finished off the weekend with crockpot pot roast + apple cheesecake bars.

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Hope you are having a great Monday!! What were you up to this weekend??

I am linking up with Katie (and Erin) for Marvelous in my Monday!

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Filed under Abby, CXWORX, Recap, summer, weekend update

CXWORX training

A few weekends ago, I had the opportunity to take my second Les Mills Training class in CXWORX. It is a 30 minute core workout that is amazing.

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From the Les Mills website:

WHAT IS CXWORX?

Exercising muscles around the core, CXWORX provides the vital ingredient for a stronger body. A stronger core makes you better at all things you do, from everyday life to your favorite sports – it’s the glue that holds everything together.

All the moves in CXWORX have options, so it’s challenging but achievable for your own level of fitness. During the 30-minute workout trained instructors guide you through correct technique as you work with resistance tubes and weight plates, as well as body weight exercises like crunches, and hovers. You will also get into some hip, butt and lower back exercises.

The weekend was very similar to my BODYPUMP training weekend. . .

It started with getting access to the choreography and music about 2 weeks before the weekend, with the instructions to learn 2 of the tracks. I had to learn track 2 and 4 of release 23.

*Tip for new instructors – the better you know your tracks and the more comfortable you are with the choreography and timing, the better the weekend will go for you. So, put in the time and effort ahead of time to really nail those tracks.

Then, the weekend was scheduled for 8-6 on Saturday and Sunday. Being on time is very important for these trainings. Our penalty if you were late anytime over the weekend was a 1 minute plank. We ended up being there from 8-5 on Saturday and 8-4 on Sunday.

Saturday started with introductions, expectations for the weekend and then we jumped right into the master class. This is where our trainer lead CXWORX 23 and kicked out butts. Smile

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Then, we headed into learning about what makes Les Mills so special – from their key elements in each class to choreography. Then, we got into the science behind CXWORX and learned about the muscles involved.

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Then, we had a technique clinic where we had a chance to review the basic moves involved in a CX class and to make sure that our form was on point to be instructing.

**I was nervous about being 5 months pregnant and taking the training. Overall, it went fine. There aren’t any modifications for pregnancy, like BODYPUMP, because they don’t recommend the class after the 3rd trimester. Thankfully, for the prone exercises I still felt comfortable lying on my belly. Also, just like with any other training, I listened to my body and took the lower level when I felt I needed to. The trainer was supportive but also made sure to challenge me as well.

After lunch, we talked about coaching a CX class and giving appropriate cues.

Then, it was time to give our 1st presentations. While we were told to prepare 2 tracks, we had 1 track to focus on (usually the first one listed) and then the 2nd track is a “shadow” track.

So, for me, I had track 4 and 2. 4 was my focus for the weekend. I was able to present this track 3 times over the course of the two days. The other track, track 2 in my case, I shadowed a fellow instructor for one of the presentations.

We had a few minutes here and there throughout the day to listen to our tracks and practice, but not a whole lot of time. There are always a bunch of nerves the first time you present your track to the group.

A couple of things that I like to keep in mind:
1. everyone is in the same boat. No one has taught this class before and we all have things to improve on.
2. even if you mess up, it actually helps the group learn from your mistakes and makes us all better instructors.
3. no one is judging you. I think Les Mills has one of the most supportive training environments, from the master trainer to the other participants, we all have the same goal: to become great CX instructors!
So, take a deep breath and do your best!

We got feedback from our presentations, chatted a little more about coaching and then that was the end of Day 1. We were given homework to work on that night with regards to our specific tracks and we headed home.

Day 2 started bright and early. I hit up Caribou to drink some coffee and nail my choreography.

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We spent some time chatting about Les Mills.

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And then right back into doing another presentation.

More technique and coaching work. . . key in Les Mills classes!

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And our final presentations!

After our final presentations, we found out of we passed the initial training. . .

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And then comes the hard work. . .

Learning the rest of the release. Nailing choreography 100% + the appropriate cues for each track.

Then, once you have that down, you videotape yourself teaching a class and submit it to Les Mills for final certification.

I am quickly working on learning the rest of release 23 and am hoping to videotape my class as soon as possible before my belly gets too much bigger and I can’t lay prone anymore!!

Overall, I think CXWORX is an awesome class. It is only 30 minutes, but those 30 minutes are TOUGH and challenging!! I’m especially excited to teach a 30 minute pump class followed by the 30 minute CX class this fall – I think that will be a great combo.

It was a great weekend. I really enjoyed Barb, our trainer, we had a great group of instructors, and I learned a lot! I would highly recommend any Les Mills instructor trainings if you are interested in teaching. Smile

Now, off to practice teaching!!

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Filed under CXWORX, fitness, Recap

Currently. . . August

Happy Monday!!

It has been a hot minute since I shared some current favorites. . . so here’s a little glimpse into life lately in my house!

Current book: Red Rising by Pierce Brown.

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So far so good. It’s part of a trilogy, so I’ll report back when I finish all 3 books!

Current TV show: Scott and I are watching Person of Interest together (thanks again for the recommendation Sarah and Matt!). And of course, the Olympics!!

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Current excitement: Baby Boy #2! And baby kicks. <– seriously the best. 

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Current exercise: Pumping 2x per week. Plus practicing CXWORX all. the. time. I’m filming my video TONIGHT!! before my belly gets too big! And I think I might be done running during this pregnancy. . . I had to stop after the car accident because my chest hurt so darn much and I was able to do a few runs without too much pain, but over the past week, the belly has been hurting with running. I’m hoping to try a belly band support so I can keep running for at least a while longer. .. but if not, walks with Abby are good too! 

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Current bane of my existence: Coming up with boy names! We had tons of girl names, but boy names are SO tough! If you have any suggestions, I’d love to hear them!!

Current outfit: Workout clothes. If I’m not working, you will find me in black lululemon shorts and a workout tank!

Current food: Anything chocolate, Cinnamon Toast Crunch and Chipotle.

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Current drink: Thank goodness for spark.

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I am still so tired all. the. time. I was hopeful that it would get better in the second trimester, but since I’m just over 22 weeks and it isn’t any better, I just keep on drinking my spark every morning.

Current indulgence: Daydreaming about building our next house.

Current photo: This. After school date with my favorite boy.

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Your turn – current drink, book, food??

I have the day off of work today. .  we have an ultrasound and doctor appointment for baby boy plus filming my CXWORX video tonight <– wish me luck!!

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Filed under advocare, baby, CXWORX, Luke