city_crush city_crush

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Nicole - Fitness Motivator  ๐Ÿ‡จ๐Ÿ‡ฆ livin' & lovin' the sweat life in ๐Ÿ‡ฆ๐Ÿ‡ช CanfitPro & REPS Certified Fitness Trainer Pre & Postnatal Fitness Specialist ๐Ÿ“ง: nicole.rousay@outlook.com

https://www.facebook.com/nicolerousayfitnesstrainer/

When ๐Ÿ‘ถ๐Ÿผ goes on a nap strike she gets banished to the @becobaby carrier for some mommy-xercise. Result... an extra 15lbs to #legday ๐Ÿ˜ฌ๐Ÿ’ฆ and she falls asleep instantly ๐Ÿ™„. Today's #postpartumexercise is all about the #bootyburn... (Repeat set 3 times ๐Ÿ’ช๐Ÿป๐Ÿ‘)
- 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)
#becoyourbaby

#tummytime = #mummy #plank ๐Ÿ‘ถ๐Ÿผ๐Ÿ’ช๐Ÿป๐Ÿ’ฆ

Love hittin' the pavement with my #workoutsquad ๐Ÿ‘ถ๐Ÿผ๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐Ÿถfor #LISS & some vitamin D โ˜€๏ธ! We try to crush 5-7km, 5-7 times per week. ๐Ÿ˜œ
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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 ๐Ÿ’œday from my #workoutbuddy and I. #loveyourself #valentinesday

#Postnatal Abs 101: Safe Exercises for Diastasis Recti ----> To lessen the severity ofย diastasis rectiย 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! ๐Ÿ’ช๐Ÿปโ˜‘๏ธ
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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. ๐Ÿ˜ฌ๐Ÿ™…

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. ๐Ÿ‘ถ๐Ÿผ๐Ÿ˜ด๐Ÿ’ช๐ŸปTABATA 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. โฑThese 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;
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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*
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Set 2 x 8 (using above format)
- X Jumps
- Triceps Dips
*1 Min Break*
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Set 3 x 8
- Jumping Lunges
- Pushups *1 Min Break*
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Set 4 x 8
- Jumping Squats
- Bicycles
#postnatalfitness #postnatalworkout #2monthspostpartum

#Postnatal Abs 101: Postpartum Abdominal Separation Test --> It is quite normal to have some sort of abdominal separation postpartum. During pregnancy, the linea alba (the connective tissue that holds your abdominals together) stretches to make room for your growing baby creating abdominal separation. ๐Ÿ‘ถ๐Ÿผ๐Ÿ‘
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It can take up to six weeks for your uterus to contract back into your pelvis and for the gap to close. After six weeks, if you have more than 2 fingers of separation, (also known as Diastasis Recti or DR) you need specific exercise intervention to close it. If you begin traditional core exercises you risk hardening your abs in the separated position. -------------------------------------------------------
Here is how to self check for Diastasis Recti after six weeks #postpartum. โ˜‘๏ธ
1. Lie on your back with your knees bent, and the soles of your feet on the floor. Place one hand behind your head, and the other hand on your abdomen.
2. With your abdominals relaxed, gently press your fingertips into your abdomen. Roll your upper body off the floor into a "crunch," making sure that your ribcage moves closer to your pelvis.
3. Move your fingertips back and forth across your midline, feeling for the right and left sides of yourย rectus abdominisย muscle. Test for separation at, above, and below your belly button.

BIG ๐Ÿ‘๐Ÿผ to all the ladies who were able to make it to the first fitmama class! ๐Ÿ’ช๐Ÿป๐Ÿ’ฆ It was so inspiring to lead a workout for you all today! The effort and smiles made my day. It was great to meet some new faces and you all did so amazing. You should be very proud of yourself! ๐Ÿ™Œ๐Ÿผ Special thank you to my babygirl, Emersyn who was an absolute doll for the whole class. ๐Ÿ˜˜๐Ÿ‘ถ๐Ÿผ #postnatalfitness #babycarrierfitness #becogemini #ergobaby

Added 5.7kg to my #postnatalfitness routine thanks to @becobaby #BecoGemini carrier. ๐Ÿ‘ถ๐Ÿผ๐Ÿ’ช๐Ÿป๐Ÿ’ฆ๐Ÿ˜œ #becoyourbaby

1 month after birth. My exercise routine now; walking 2.5-5km most days with pup ๐Ÿถ๐Ÿƒ๐Ÿผโ€โ™€๏ธ,2-3 times per week postnatal exercises to strengthen glutes ๐Ÿ‘๐Ÿ’ช๐Ÿป and pelvic floor & 30 mins of cardio (slow jog) 3 times per week. I also try to do 50 crunches after each early morning feed while I'm silently waiting to see if my baby girl ๐Ÿ‘ธ๐Ÿผ is actually settled and sleeping. ๐Ÿ˜ด I'm so happy I was able to stay active during my pregnancy as it has really assisted in a speedy recovery! #prenatalfitness #postnatalworkout #onemonthpostpartum

Feels great to start off 2017 with no hangover and a morning workout with my baby! ๐Ÿ’ฅ๐Ÿ‘ผ๐Ÿผ๐Ÿ’ช๐Ÿป #newborn #newyear #newgoals #newbody #postnatalfitness

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