As I sit here 8 months pregnant, I think about how my body has drastically changed in such short period of time.  I am uncomfortable,  my mobility has dramatically decreased and though I can’t 100 percent relate to a non-pregnant person trying to lose weight, I feel a sense of closeness to my clients around the world. Some how I feel like I can relate.

Having been in the fitness industry for over a decade, I’ve helped people with back pains, knee pains and other chronic muscular pains but now I feel as though I understand a little more what it feels like to really have back pains and muscle pains that cause you to slow down even though you might want to keep going. It’s exactly how I feel now.  I want to keep going but I can’t

I think about how I will begin to transition back to my fit body after baby comes and it dawned on me that I may not be able to jump into the Running or I might not be able to even walk for a while after baby comes. Instead of getting discouraged because I am unable to do exercise the way I am used to doing it, I am thinking about the things that I could do.

This made me think of all of you who are just starting out and wanting to reach a fitness/weight loss goal.

I always tell new clients or beginner clients to focus on what you can do instead of beating yourself up about what you can’t do and one of the things I tell people with problems progressing is to just start.  You may not be able to stand up yet because of your weight, or you might not be able to walk far, or run at all but you are able to lift your hands above your head. You are able to lift your calves while sitting, you are able to bend your legs while sitting. There is something that you can do even if its not where you want to start. The key is to JUST START!

 

Building muscles is a great place to start when you are just embarking on a exercise regimen. Your lungs might not be ready to do as much cardio exercises that you want but in a way building muscle can be better. Here’s why…

  1. Building muscle helps you boost your metabolism so that your body can continue to work and burn calories when you are at rest.
  2. Building muscle will help you increase the strength in your legs to help you get through that walk or run when you progress there.
  3. Building muscle is a type of exercise that doesn’t require much mobility. You can do it anywhere and it’s exercise with no equipment

 

So Below is a Free Printable Fitness Infographic that you can use to get started. It’s pretty simple and will help you progress to something much more intense.

 

HERE IS WHAT YOU NEED

  1. A set of light weights. You don’t have to use weights if you are unable. Start with just the weight of your arms. Eventually you want to begin to increase the weight starting with 2-5 pounds and going up from there. A good rule of thumb is to be able to lift at least 8 reps (if you can’t its too heavy) and not more than 20 reps in one set (if you can lift 20 reps your weights are probably too light. You should chose heavier weights)
  2. Water Nearby

Here is What you do.

Workout  1

Complete the exercise shown in the Infographic Photo Below.

Workout  2

  1. Perform all 5 moves 10 times. Take a 30 second break in between each move (NO MORE THAN 30 Seconds)
  2. Perform all 5 moves 9 times. Take a 30 second break in between each move (NO MORE THAN 30 Seconds)
  3. Perform all 5 moves 8 times. Take a 30 second break in between each move (NO MORE THAN 30 Seconds)
  4. Repeat this same pattern (taking 1 rep off) until you’ve performed all moves 1 time each.

 

Workout 3

  1. Complete each exercise 8-12 times  with a 1 minute break after then do the same thing 4 more times. ( a total of 5 sets)

 Click Here for the PDF Printable for your KIMF notebooks

Start with Building Muscle

Comment below to let me know your total times and how many times per week you will do this.  SHARE IT WITH A FRIEND

 

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