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Welcome to my world of being a follower of Jesus, wife & mom, Certified Personal Trainer, Pre/Postnatal Fitness Specialist, Young Living essential oils fanatic, holiday junkie, home decor lover and your Preggercise coach!

Filtering by Category: Postpartum Fitness

Week 5: Holiday Fit Challenge

lindsey shooter

image.jpg

Merry Christmas week! I'm so proud of all of you who have made it thus far! Between busy schedules, work, kids, sickness and holiday hustle and bustle there are plenty of reasons to quit. But not us! We will have Christmas Day off this week so push through and make it happen. It'll feel so good and you'll be able to enjoy all the holiday festivities even more knowing you worked your tail off! 

Remember, watch the videos on the Preggercise Facebook page for the exercises to make sure you are doing them correctly. Also, remember to go to the Preggercise Facebook page each day to find the inspirational quote of the day and that is where you can submit your comment when you've finished your workout. This will qualify you for the prize at the end of the 6 weeks and a great tool for accountability.

Lastly, to print the workouts for the week, click here. Work hard. Stay consistent. Keep each other accountable. Let's do this!

 

Monday, December 21:

Cardio: 
1:00 Jumping jacks
50 Speed skaters
1:00 Mountain climbers
50 Switch kicks
(Repeat 2x, 10 second breaks)
OR
15 minute power walk / run
***Expectant moms***
Jumping exercises are not for you -- stick with the 15 minute power walk. 
GO. 

Weight bearing:
30 reverse lunges
50 oblique bicycle
30 alternating bicep curls (free weights)
25 bridges (try single leg bridge for challenge -- see video)
1:00 plank

(Repeat 2x -- GO)

 

Tuesday, December 22:

Cardio/Weight Bearing:
1:00 jumping jacks (pregnant: march in place)
:45 tricep dips
:45 squats
1:00 jog in place
:45 oblique bicycles
:45 lunges w/ torso twist
1:00 high knees (pregnant: knee raises -- no jump)
:45 modified push-ups
:45 curtsy tap
1:00 butt kicks
:45 switch kicks
:45 step-ups
1:00 speed skaters
:45 side lunge
:45 mountain climbers


(Repeat 2x – For a challenge do everything for 1:00 -- GO.)

**Pregnant: remove the bounce from cardio exercises**

 

Wednesday, December 23:

Cardio: 
50 jumping jacks
1:00 jump rope
30 high knees, 30 butt kicks
1:00 mountain climbers
(Repeat 2x, :10 breaks) 
OR
15 minute power walk / run
***expectant moms***
Jumping exercises are not for you --- stick with the 15 min power walk.
GO.

Weight bearing:
50 curtsy to tap (total)
15 row boats (each direction)
20 squat to shoulder press (5-10lb dumbbells)
15 close-grip push-ups
20 overhead tricep extensions (10-20lb dumbbell)

(Repeat 2x -- GO)

 

Thursday, December 24:

Cardio/Weight Bearing:
1:00 speed skaters

:45 plie squats
:45 iron cross
1:00 switch kicks
:45 side leg lifts (right leg)
:45 donkey kicks
1:00 mountain climbers
:45 zottman curls
:45 alternating lunges
1:00 toe taps (find a raised surface and quickly alternate tapping each foot on the raised surface) 
:45 side leg lifts (left leg)
:45 bent-knee hip raises
1:00 jumping jacks
:45 bodyweight squats
:45 russian twists

 (Repeat 2x – For a challenge do everything for 1:00 -- GO.)

**Pregnant: remove the bounce from cardio exercises**

 

Friday, December 25:

REST DAY!  MERRY CHRISTMAS!!!

 

Saturday, December 26:

Cardio:
10 Burpees
50 Jumping jacks
50 Mountain climbers
50 Speed skaters
50 High knees
(Repeat 2x -- GO)
OR
15 min power walk / run

Weight bearing:
30 Plié squats w/ weight (10-20lb dumbbell)
1:00 Plank
30 Hammer bicep curls (10-15lb dumbbells)
30 Rows (resistance band or weights -- see video)
20 Tricep dips (use support behind you -- see video)

(Repeat 2x -- GO)

 

Sunday, December 27:

REST DAY! 

Week 4: Holiday Fit Challenge

lindsey shooter

image.jpg

We are less than 2 weeks out from Christmas and you ladies have made it thus far! Congratulations on making this a priority and making a commitment to a healthier lifestyle for you and your family. You am forming habits by continuing to participate in this 6-week challenge which means even after the New Year, you will still have the urge to workout and you have proven that you have the time! Keep up the hard work. Don't let up. Only 3 weeks left. Go. 

 

Monday, December 14:

Cardio: 
30 Jumping jacks
1:00 Speed skaters
30 High knees --> 30 Butt kicks
1:00 Mountain climbers
(Repeat 2x, 10 second breaks)
OR
15 minute power walk / run
***Expectant moms***
Jumping exercises are not for you -- stick with the 15 minute power walk. GO.

Weight bearing:
30 Plié squat to lunge
15 One-arm tricep extensions (5-10lb dumbbell)
30 bent leg raises
40 Russian twists (preggers – if this feels uncomfortable substitute :30 plank)
:45 wall sits

(Repeat 2x -- GO)

 

Tuesday, December 15:

Cardio/Weight Bearing:
1:00 speed skaters

:45 bridges
:45 alternating lunges
1:00 power jacks
:45 tricep dips (w/ sturdy chair or bench)
:45 step-ups (w/ sturdy chair or bench)
1:00 mountain climbers
:45 cocoons
:45 curtsy to tap
1:00 switch kicks
:45 close-grip push-ups
:45 squat to shoulder press
1:00 high knees
:45 bent-knee hip raises
:45 hamstring slides

(Repeat 2x – For a challenge do everything for 1:00 -- GO.)

**Pregnant: remove the bounce from cardio exercises**

 

Wednesday, December 16:

Cardio: 
35 jumping jacks
1:00 jump rope (with rope or without)
50 high knees
1:00 second mountain climbers
(Repeat 2x, 10 second breaks)
OR
15 minute power walk / run
***Expectant moms***
Jumping exercises are not for you -- stick with the 15 minute power walk. 
GO. 

Weight bearing:
15 leg ball curls
15 lunge core twists (each leg)
50 oblique bicycles
25 leg lifts (each side)
15 hammer curls to shoulder press (5 - 10 lb dumbbells or get creative if you don't have any weights)

(Repeat 2x -- GO)

 

Thursday, December 17:

REST DAY!

 

Friday, December 18:

Cardio: 
1:00 Power jacks (go into a squat position)
50 Speed skaters
1:00 Mountain climbers
50 High knees
(Repeat 2x, 10 second breaks)
OR
15 minute power walk / run
***Expectant moms***
Jumping exercises are not for you -- stick with the 15 minute power walk. 
GO. 

Weight bearing:
35 Bodyweight squats
1:00 side plank (right side)
30 curtsy to tap
20 hammer curls to shoulder press
1:00 side plank (left side)
20 Leg extensions to the back (each leg -- with resistance band if possible)

(Repeat 2x -- GO)


Saturday, December 19:

Cardio/Weight Bearing:
1:00 switch kicks (pregnant: modify with no bounce)
:30 overhead tricep extensions
:30 bridges
1:00 plié squats holding weight
:30 side plank (left)
:30 lunges w/ torso twist
1:00 speed skaters (pregnant: modify with no bounce)
:30 bent knee hip raises
:30 rows with weights
1:00 mountain climbers
:30 side plank (right)
:30 opposite arm & leg raises
1:00 power jumping jacks
:30 squat to shoulder press
:30 modified push-ups

(Repeat 2x – For a challenge do everything for 1:00 -- GO.)

**Pregnant: remove the bounce from cardio exercises**

 

Sunday, December 20:

REST DAY! 

Week 2: Holiday Fit Challenge

lindsey shooter

image.jpg

You have made it to week 2! Or perhaps you are just beginning with us. Either way, you are here now and ready to rock this first week of December! I know this is a very busy time of the year. I am right there with you. But take this 20-30 minutes for YOU! I know that when I take this time for myself it helps me mentally more than anything and that means being a better wife, mother and more productive person in general. Believe me, it will be worth it. Don't let the lies creep in that you don't have enough time... make time. 

Remember, watch the videos on the Preggercise Facebook page for the exercises to make sure you are doing them correctly. Also, remember to go to the Preggercise Facebook page each day to find the inspirational quote of the day and that is where you can submit your comment when you've finished your workout. This will qualify you for the prize at the end of the 6 weeks and a great tool for accountability.

Lastly, to print the workouts for the week, click here. Work hard. Stay consistent. Keep each other accountable. Let's do this!

Monday, November 30:

Cardio: 
30 Jumping jacks
:45 Speed skaters
25 High knees --> 25 Butt kicks
:45 Mountain climbers
(Repeat 2x, 10 second breaks)
OR
15 minute power walk / run
***Expectant moms***
Jumping exercises are not for you -- stick with the 15 minute power walk. 
GO. 

Weight bearing:
30 Plié squat to lunge
15 One-arm tricep extensions (5-10lb dumbbell)
30 Opposite arm & leg raises
40 Russian twists (preggers – if this feels uncomfortable substitute :30 plank)
25 Leg extensions to front & back (with resistance band if possible)

(Repeat 2x -- GO)

Tuesday, December 1:

Cardio: 
30 Jumping jacks
:45 Switch kicks
30 High knees, 30 butt kicks
:45 Burpees
(Repeat 2x, :10 breaks) 
OR
15 minute power walk / run
***expectant moms***
Jumping exercises are not for you --- stick with the 15 min power walk.
GO.

Weight bearing:
40 Curtsy to tap (total)
15 Row boats (each direction)
20 Squat to shoulder press (5-15lb dumbbells)
15 Close-grip push-ups
40 Alternating bicep curls (5-15lb dumbbells)

(Repeat 2x -- GO)

Wednesday, December 2:

Cardio:
10 Burpees
30 Jumping jacks
50 Mountain climbers
50 Speed skaters
30 High knees
(Repeat 2x -- GO)
OR
15 min power walk / run

Weight bearing:
30 Plié squats
:40 Plank
30 Hammer bicep curls (10-20lb dumbbells)
20 Rows (resistance band or weights -- see video)
20 Tricep dips (use support behind you -- see video)

(Repeat 2x -- GO)

Thursday, December 3:

REST DAY! 

Friday, December 4:

Cardio/Weight Bearing:
1:00 jumping jacks (pregnant: march in place)
:45 tricep dips
:45 squats
1:00 burpees (pregnant: jog in place)
:45 oblique bicycles (pregnant: can substitute plank if you wish)
:45 lunges w/ torso twist
1:00 high knees (pregnant: knee raises -- no jump)
:45 modified push-ups
:45 curtsy tap
1:00 switch kicks
:45 plank
:45 step-ups (make sure you find something sturdy)
1:00 speed skaters
:45 side lunge
:45 mountain climbers

(Repeat 2x -- GO.)

Saturday, December 5:

Cardio: 
1:00 Jump rope (with or without rope)
50 High knees
50 Speed skaters
1:00 Mountain climbers
(Repeat 2x, 10 second breaks)
OR
15 minute power walk / run
***Expectant moms***
Jumping exercises are not for you -- stick with the 15 minute power walk. 
GO. 

Weight bearing:
15 Iron Cross
20 Zottman curls (5-10lb dumbbells)
15 Hamstring slides (each leg)
15 Body-ups
20 Bent-knee hip raises (preggers -- Row boats instead)

(Repeat 2x -- GO)

Sunday, December 6:

REST DAY! 

2nd Annual Holiday Fit Challenge

lindsey shooter

It's that time again. The 2nd Annual Holiday Fit Challenge is upon us! This year, let's show that gingerbread man who's boss! 

So here’s the deal. I am going to post a 5 day workout schedule each week until we hit 2016. I will post on Sunday evening of each week, so look for it here at Preggercise.com (I will share on Facebook as well). I suggest you print it off and keep it somewhere to keep you excited and ready for the next workout. Each workout can be done from your own home/neighborhood and will always be short and sweet but progressively tougher. I will be posting an inspirational quote each day on the Preggercise facebook page. When you have completed the workout for the day, comment on the post. NO CHEATING. Prize at the end… Yup. Keep reading.

I will repost a few videos or photos of exercises from last year to ensure everyone knows the correct form. That’s the tough part with doing this online, I can’t see you and critique your posture and technique. Please be careful and be sure to watch these! I will also post modifications for those of you who are preggers. LISTEN to your body, if something doesn't feel right discontinue that exercise. Always push yourself and work hard but never sacrifice form or it can lead to injury.

Now let’s take it a step further… if you feel up to it I want to encourage you to take a “before” picture. This is for you only. You can choose to share or not share it later. I also encourage you to take your measurements (Stomach at belly button, hips at the widest point, bicep and thigh). This too is private but it can be very encouraging for you if you are following the workouts and intuitively eating (more on that later). 

I am going to post all of the workouts here at Preggercise.com and will share on my Preggercise Facebook page. NO, you do not need to be pregnant, have kids, even desire to have kids to participate. This challenge will be for EVERYONE of all AGES but will include modifications for those who are pregnant. 

If you have friends that you think would like this… I want you to share it with them. I want this to be a community of women living an active and healthy lifestyle. I want to challenge you to get active in your area. Whether its signing up for 5k themed races, hiking, finding new parks to run/walk, etc. Share those ideas and experiences with everyone in the group. We need to think outside the box! Same with recipes or holiday tips… share away! 

There is a prize in the end… Everyone needs a little added incentive, right?! 

-10 points for each cardio portion you complete and comment on. Seriously. NO CHEATING.
-10 points for each weight bearing portion you complete and comment on. AGAIN NO CHEATING. 
***That’s a chance to get a total of 20 points per workout posted, I do this because I know some days will be tough to get it all in. 
-5 points each time you share the posted workout on your personal Facebook timeline.
-5 points each time you share this on other social media outlets (twitter, instagram, etc). 
-1 point for each healthy recipe you share on the Preggercise group page. 

Keep track of your points. I will be keeping a tally as best I can as well and after the New Year the winner will be announced! How’s that sound?! You READY to rock this HOLIDAY SEASON! 

MEDICAL DISCLAIMER - All of the information on this page assumes that the participant or mother-to-be is in good physical and mental health, and that any expect moms pregnancy is without risk factors or complications. Content is for informational purposes only and is not intended to offer medical advice, or replace the recommendations of your doctor, midwife, or physical therapist. Always consult your doctor before beginning any exercise program.

Week 1: Holiday Fit Challenge

lindsey shooter

image.jpg

Alright, it is time to get this party started! It is the best time of the year and let's make it even better by staying active and healthy through this season of over eating, high sugar consumption and lounging. I'm not saying don't enjoy yourself but I think you will quickly see how good it feels to workout these 5 days a week for just 30 minutes a day. Let's face it, when you workout you make better decisions when it comes to your diet. All in all, it's a win-win. 

Here is Week 1 of our challenge. Print off the full schedule here. Remember, submit your comment each day after completing your workout to acquire your points. Videos for the exercises can be found on the Preggercise Facebook page under videos. They will be labeled according to the exercise. BE SURE TO WATCH THESE. It is VERY important you are using the correct form. Now, let's get this started and keep each other accountable! 

Monday, November 23:

For this first workout I want you to count how many reps of each of these exercises you can complete in 1:00 minute. On the last day of the Holiday Fit Challenge I will post this workout and we will see how much stronger you have gotten over these 6 weeks!  Go get em’ ladies!

Cardio: 
1:00 Jumping jacks
1:00 Speed skaters
1:00 High knees
1:00 Mountain climbers
1:00 Burpees

Repeat 2x, :10 breaks. GO.

Preggers: 15 minute power walk -- see if you can safely increase your speed or distance. Remember to always listen to your body. 

Weight bearing: 
1:00 Bodyweight squats
1:00 Modified push-ups
1:00 Lunges
1:00 Russian twists
1:00 Tricep dips (note how close or far your legs are --- the further out the harder)

Repeat 2x GO. (Count your reps on the first set of exercises)

 

Tuesday, November 24:

Cardio: 
25 jumping jacks
:45 jump rope (with rope or without)
50 high knees
:45 mountain climbers
(Repeat 2x, 10 second breaks)
OR
15 minute power walk / run
***Expectant moms***
Jumping exercises are not for you -- stick with the 15 minute power walk. 

Weight bearing:
20 plié squats
15 chair tricep dips
15 step ups each leg
:30 side plank each side
25 bridges (not for expectant moms in 2nd/3rd trimester --- Substitute: 25 donkey kicks)
(Repeat 2x -- GO)

Wednesday, November 25:

Cardio: 
25 jumping jacks
:45 jump rope (with rope or without)
50 high knees
:45 second mountain climbers
(Repeat 2x, 10 second breaks)
OR
15 minute power walk / run
***Expectant moms***
Jumping exercises are not for you -- stick with the 15 minute power walk. 
GO. 

Weight bearing:
:30 wall sits
15 lunge core twists (each leg)
40 oblique bicycles
25 leg lifts (each side)
15 hammer curls to shoulder press (5 - 10 lb dumbbells or get creative if you don't have any weights)

(Repeat 2x -- GO)

Thursday, November 26:

HAPPY THANKSGIVING… REST DAY!

 

Friday, November 27

Cardio: 
30 jumping jacks
:45 jump rope (with rope or without)
50 high knees
:45 second mountain climbers
(Repeat 2x, 10 second breaks)
OR
15 minute power walk / run
***Expectant moms***
Jumping exercises are not for you -- stick with the 15 minute power walk. 
GO. 

Weight bearing:
25 bodyweight squats
20 side bent leg raises
20 cocoons (***expectant moms 2nd Trim+ -- :30 plank instead)
20 leg ball curls (with medicine ball) (***expectant moms 2nd Trim+ -- 20 donkey kicks instead)
20 rows (fitness resistance band, 8+ lb dumbbells or get creative)

(Repeat 2x -- GO)
 

Saturday, November 28

Cardio/Weight Bearing:
1:00 jumping jacks (pregnant: march in place)
:30 side lunges
:30 squats
1:00 jog in place
:30 burpees (pregnant: plank)
:30 lunges
1:00 jump rope (pregnant: knee raises) 
:30 mountain climbers
:30 speed skaters
1:00 butt kicks
:30 switch kicks
:30 squats
1:00 march in place
:30 side lunge
:30 modified push-ups

(Repeat 2x -- GO.)

 

Sunday, November 29

REST DAY!