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Nicole - Fitness Motivator  πŸ‡¨πŸ‡¦ livin' & lovin' the sweat life in πŸ‡¦πŸ‡ͺ CanfitPro & REPS Certified Fitness Trainer Pre & Postnatal Fitness Specialist πŸ“§: nicole.rousay@outlook.com


PUSH YOURSELF alittle more everyday. βœ‹πŸ»πŸ€šπŸ» I use to think I would never be able to do a set of proper push-ups. πŸ™„Instead of giving up, I kept trying and training and eventually I could do it. 😁The body is an amazing and it CAN and WILL do anything to train it to do. πŸ’ͺπŸ»πŸ’› Need a little extra PUSH? Contact me for personal training. πŸ˜œπŸ’› #nevergiveup #personaltraining #postnatalfitness

No babysitter? No problem! At least once a week my baby girl and I do #mommyandme #exerciseclass. It's a fun activity for her, a chance for us to do something different and the best thing is the older she gets, the heavier she weighs, so it's increasing weight progression for me! πŸ’ͺπŸ»πŸ’¦#postnatalfitness

Workin' on my pipe dream. ☁️πŸ’ͺπŸ»πŸ’¦ You don't need a lot of weight to see results. High repetitions with low weight and proper technique builds long lean sexy muscle tone. #workinprogress #tryingtobringsexyback

Finally got up on a full side plank. 😜πŸ’ͺπŸ»πŸ’¦ My oblique strength after pregnancy needed some serious work but #8monthspostpartum, I am feeling the results (still alittle tension in the neck 😬) #nevergiveup #postnatalfitness

I'm BAAAAACCCKKKK! 😜 ..... took a break from social media and training clients to soak up some #QT with my baby girl. Now I'm back in business just in time for back to school. Taking #personaltraining clients again! Contact me for details 😘πŸ’ͺπŸ»πŸ’¦ #workingmama #fitmama #dowhatyoulove

When πŸ‘ΆπŸΌ goes on a nap strike she gets banished to the @becobaby carrier for some mommy-xercise. Result... an extra 15lbs to #legday πŸ˜¬πŸ’¦ and she falls asleep instantly πŸ™„. Today's #postpartumexercise is all about the #bootyburn... (Repeat set 3 times πŸ’ͺπŸ»πŸ‘)
- Squats x 15
- Sumo Squats x 15
- Double Leg Stair Step Ups x 15 each leg (step up with right foot onto stair, lift the left foot to join right on stair, step down with right first, then left, repeat reps on same leg then switch)
- Single Leg Stair Step Up x 15 each leg (step up with right foot onto stair by activating glutes vs. pushing off left leg, drive left leg up into core and activate TVA muscles, replace left foot back on ground, repeat reps on same leg then switch)

#tummytime = #mummy #plank πŸ‘ΆπŸΌπŸ’ͺπŸ»πŸ’¦

Love hittin' the pavement with my #workoutsquad πŸ‘ΆπŸΌπŸƒπŸΌβ€β™€οΈπŸΆfor #LISS & some vitamin D β˜€οΈ! We try to crush 5-7km, 5-7 times per week. 😜
LISS aka. low intensity steady state exercise is any form of low intensity cardio where you maintain the same pace for a set period of time. LISS exercise is perfect for postpartum #fitmamas as;
1. It will help to increase blood flow to damaged muscles and stiffness from birth.
2. It's simple to do and an easy addition to your exercise routine or a great way to start if you haven't exercised in awhile.
3. Low risk of injury as it does not place a lot of strain on your body.
4. Effective way to burn fat as training at a lower intensity means that more oxygen is available to your body. As fat needs oxygen in order to be broken down, the more oxygen you can give your body, the more fat you may burn

Postnatal Abs 101: Reconnecting with your core can be difficult postpartum. If you have had a c-section especially, some of the nerve endings around your incision still may not have regenerated so proper technique for abdominal work is very important.
Some helpful pointers; scoop your navel down and into your lower spine pulling your abs in to activate your TVA muscle. Never bulge your core out. To assist with drawing in your abs, exhale on exertion.

A great exercise to perfect this technique is a Frog Crunch as demonstrated in the above picture. Opening your legs into frog pose doesn't allow your hip flexors to engage so you can really focus on connecting with your TVA muscle and your breath. If you have DR, an alternative is working this technique whilst performing Baby Hugs.

Happy πŸ’œday from my #workoutbuddy and I. #loveyourself #valentinesday

#Postnatal Abs 101: Safe Exercises for Diastasis Recti ----> To lessen the severity ofΒ diastasis rectiΒ postpartum, #fitmamas should focus on strengthening the deepest abdominal muscle, the Transverse Abdominis (TVA). This part of the core acts as the body's internal "girdle" and when contracted, compresses the abdominal wall. Exercises that focus on these muscles are Baby Hugs, Bird Dogs (or Super Moms!), Pelvic tilts/Glute Bridges and Heel Drops as demonstrated in the video! πŸ’ͺπŸ»β˜‘οΈ
For those who have DR, it's best to avoid an exercises that engage the rectus abdominis (outer abs) until you have established adequate TVA strength. When the TVA lacks adequate strength and functional control, the abdominal wall bulges out upon exertion, which stretches the midline and can make abdominal separation worse and/or increase the risk of hardening your abs in the separated position is greater. Exercises like crunches, full planks and push-ups should be avoided. πŸ˜¬πŸ™…

2 months postpartum. Feeling fiercer everyday! For the last 2 weeks, since receiving my 6 week doctor clearance for all exercises, I have been crushing modified TABATA circuits during afternoon nap time. πŸ‘ΆπŸΌπŸ˜΄πŸ’ͺ🏻TABATA is a form of High Intensity Interval Training (HIIT) and a very effective way to reach your target heart rate to burn those calories when your on a time crunch. ⏱These workouts consist of 20 secs of work followed by 10 secs of rest for 8 intervals = 4 min per set and a minute break in between each set. I aim for 4 sets with each set consisting of a cardio and strength exercise = 20 min #fitmama workout!
Today's HIIT Workout;
Set 1 (repeat 8 times)
A. Work- Burpees (20 secs)
B. Rest- walk on spot (10 secs)
A. Sumo Squats (20 sec)
B. Rest- walk on spot (10 secs)
*1 Min Break*
Set 2 x 8 (using above format)
- X Jumps
- Triceps Dips
*1 Min Break*
Set 3 x 8
- Jumping Lunges
- Pushups *1 Min Break*
Set 4 x 8
- Jumping Squats
- Bicycles
#postnatalfitness #postnatalworkout #2monthspostpartum

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