Contact Us

Use the form on the right to contact us.

You can edit the text in this area, and change where the contact form on the right submits to, by entering edit mode using the modes on the bottom right. 

         

123 Street Avenue, City Town, 99999

(123) 555-6789

email@address.com

 

You can set your address, phone number, email and site description in the settings tab.
Link to read me page with more information.

IMG_0209.jpg

Blog

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

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.

Halloween Candy Calorie Crusher

lindsey shooter

image.jpg

It's Halloween! Which means you'll be perusing Facebook looking at everyone's super cute and creative costumes, hopefully laying low and enjoying that the holiday is actually on a Saturday this year and then "passing out" candy which in our house is about half consumed, half given out. Let's face it, this is the beginning of the holiday season! The season of over indulging because of nostalgia and warm fuzzy feelings. It is the most wonderful time of the year! 

Now I'm going to put my personal trainer hat on and say, yes, enjoy the comfort food and sweet treats BUT don't overdo it and keep active! If you like these outlined workouts and would like to see more on my blog comment below. I want to help encourage you ladies to stay fit and happy this holiday season. It'll make the whole experience that much more enjoyable. 

Here is a workout for you this Halloween morning. It'll make you feel strong and who know's may curb your appetite for those sugary temptations later in the evening. Remember, enjoy yourself but get right back on the saddle after you've maybe eaten a little more of Grandma Shirley's pecan pie than you would have hoped for yourself. 

This workout combines core, lower and upper body with cardio segments between each exercise. For this workout, perform each exercise for 1 minute then resume to the next exercise. Either stop at 15 minutes or I dare you do it twice! 👻

Want to make it really festive... Use a large pumpkin as your weight when you perform these exercises!  🎃

  • Pulsing squat 
  • Mountain climbers
  • Push-ups
  • Jumping jacks
  • Plank
  • Speed skaters
  • Plie squat
  • Front kicks
  • Tricep dips
  • Side lunges
  • Side plank (alternate) 
  • Jump squats
  • Bicep curls
  • Butt kicks
  • Donkey kicks (alternate) 

Shed the Bat Wings

lindsey shooter

As my husband would joke, you've got those Michelle O arms. Out are the days of trying to be uber skinny. Let's focus on being strong and healthy. As mothers, it pays to have some muscle behind those tri's and bi's. Between loading kiddos in carseats, wrestling to change diapers, hoisting them into high chairs and generally carrying them here and there we need to be packing some muscle. 

Here are 8 exercises to tone, strengthen and shed that flappy bat wing under your arm. Muscle is not only healthy and helpful, it's beautiful. Split up these exercises and use them two days out of your week to start improving your tone. I guarantee you'll start to notice how much easier it is to lug your toddler around. 

Dumbbell Skull Crushers

Lie either on a bench or a stability ball holding two dumbbells directly in front of you. Your arms should be fully extended towards the ceiling. Palms facing in and elbows should be tucked in, not bowed out at all. 

As you inhale, keep your upper arms stationary with the elbows tucked in as you slowly lower the dumbbells until they are near your ears. Now, keep the upper arms stationary and elbows tucked the entire time as you use the tricep muscles to bring the weight back to your starting position with your arms extended towards the ceiling. 

Tricep Push Down

If you have a gym membership you can use a high pulley cable machine to perform this exercise. I will be demonstrating how to do this from home with a fitness band. Start by attaching the band to a sturdy overhead beam, staircase rail (like I am using) or any other creative spot that will support the resistance of this exercise. 

Keeping your elbows tucked and locked to your sides begin with your elbows bent at a 90-degree angle. As you contract the triceps, move your arms down to your side until your arms are straight. Only your forearms should be moving, keep your upper arm stationary the entire exercise. Squeeze the triceps and hold for a second in this contracted position. Slowly return to your starting position, going up only to the 90-degree angle. 

Bench Dips

Place a bench or sturdy chair behind your back. Facing away from the chair, hold on to the edge with hands shoulder wide apart. Legs should be extended forward, bend at the waist and keep elbows tucked behind you. 

Slowly lower your body as you inhale by bending at the elbows, keeping them tucked straight behind you the entire time. Lower yourself until there is an angle slightly smaller than 90 degrees between the upper arm and forearm. Using your triceps to bring your torso up again, lift back to your starting position. Tip: The further away you place your feet from your body the harder it will be. For beginners, start with your feet closer to you at more of a 90 degree bend in your legs and work your way up. 

Body Tricep Press

Standing, take a shoulder width grip on a bar or wall and step a yard or so back, feet together and arms extended so that you are leaning on the bar or wall. 

Now keeping your elbows tucked straight downwards, lower yourself towards the bar or wall. Pause, then press away and extend the elbows again to your starting position. 

Body Ups

Begin in a plank position on the ground. All your body weight should be on your toes and forearms with the rest of your body straight and lifted. Forearms should be shoulder-width apart.

Pressing your palms firmly into the ground, extend through the elbows to raise your body from the ground. Keep your body straight and still the entire time. Slowly lower your forearms back to the ground to your starting position. 

Dumbbell Tricep Extensions

Stand with dumbbell held by both hands. Fully extend both hands with the dumbbell over your head until both arms are fully extended. Feet should be shoulder width apart. The palm of your hands should be facing up towards the ceiling. The dumbbell should be resting in the palms of your hands with your thumbs wrapped around it. 

Keeping your upper arms close to your head with elbows tucked in, lower the dumbbell behind your head until your forearms touch your biceps. Keep your upper arm stationary the entire exercise. Use the tricep to raise the dumbbell back to the extended arm starting position.

Tricep Dumbbell Kickback

Using either a bench or a stability ball place one hand on the ball and while the other hand holds the dumbbell. Keep your back straight and a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Your upper arm should be close to your torso and parallel to the floor with your forearms pointed towards the floor. There should be a 90-degree angle formed between your forearm and upper arm. 

While keeping your upper arm stationary, use your tricep to lift the dumbbell until the arm is fully extended behind you. After a brief pause, slowly lower the dumbbell back to the starting position. 

Dumbbell Flys

Lie down flat on a bench or stability ball with dumbbells extended straight in front of you, palms facing each other. Do not lock out your elbows but keep a slight bend. 

With a slight bend in your elbows, lower your arms out at both sides until you feel a stretch in your chest. Arms remain stationary the entire exercise with that slight bend of the elbow. Exhale as you bring the arms back to the starting position as your squeeze your chest muscles. Hold for a second at the contracted position and repeat. 

Weekend Workout

lindsey shooter

image.jpg

Although I will not be joining you on this workout (I'm only 12 days postpartum), I want to challenge everyone to try this butt buster either Saturday or Sunday or BOTH days!

  • 25 Bodyweight Squats
  • 20 Walking Lunges
  • 20 Leg Extensions to the Back (each leg -- with resistance band if possible)
  • 1:00 Side Plank (right side)
  • 30 Curtsey Lunges
  • 15 Single-Leg Bridges (each leg)
  • 1:00 Side Plank (left side)

Repeat 3x