BABY Steps:

Way to many women today, decide one day that they are going 

to change their lifestyle. Then in the next 24 hours they have removed 

sugar from their diet, worked out for 6 hours, and drank a gallon of water, 

to suppress their hunger. Okay so this may be extreme for the average person, but 

you at least didn't but that candy bar at the gas station today huh?

Well, I am here to tell you to take it slow. your first week, 

concentrate on getting vegetables in with at least two of your meals!

 This is huge. Half of your meals you should be consuming a 

vegetable with it. Then the next week, try and cut out your guilty

 please to a few days a week. If you have a habit of getting a 32

 Oz pop everyday. Try and get a 24 Oz everyday instead!

 Then slowing bring that to a 16 Oz, and lastly try to do it 5

 days a week instead of 7. BABY STEPS will make a huge difference. 

Also, if you drop all your habits all at once, you are more likely 

to fall back into your old ways. So take you time 

and slowly concentrate on one thing at a time. 

This will not only make a huge difference in the now, but it will also

 change you lifestyle as a whole!

GOOD LUCK!

Strength Workouts!

Woman & Pregnancy:

The average weight-gain for women during pregnancy should be around 25-35 pounds. However, the average woman gains between 38- 55 pounds within a single pregnancy. What are some ways to help prevent this? Well along with diet, exercise is huge! Not only does it help keep your weight under control, but also it prepares your body and keeps it in shape for delivery.

So as you go along with your pregnancy some things you should try and focus on incorporating in your workout program are cardio (aerobic), strength, and flexibility exercises. However, you want to avoid bouncing in any of these exercises. Also with machines, you should avoid machines that have a pad that press against your stomach, such as a seat row machine or abdominal machines. Also, anything that goes overhead, you should also steer clear of.

Some of the muscles that are extremely important to tighten are muscles between shoulder blades; this counteracts the slump from larger breasts due to breast-feeding. Stronger arms are important, as you will soon be carrying your newborn, along with a diaper bag or stroller. Lower body since you quadriceps and hamstrings are bearing the weight of your pregnancy, as your belly grows. Lastly your core! If you keep you abs strong, it will help with pregnancy induced lower back pain.

To strengthen each of these areas you should do the following exercises. You want to do 1 to 2 sets of 8 to 12 reps for each exercise. Chose a weighted dumbbell that allows you to do it with correct form and comfortably and after the first trimester avoid all exercises on your back!

Upper/Middle Back:

            Seated Cable Row or Lat Pulldown

Chest:

            Seated Chest Press

**This is important to create muscle balance in your upper body, as the previous exercises was to work your upper back.**

            Arms/ Shoulders:

                        Bicep Curls

                        Tricep Kickbacks

            Lower body:

                        Leg Extension & Seated Leg Curls

                        **Do not perform the Prone Leg Curls as this is on your stomach**

                        Squats

** These can also be performed the first –second trimester. Do not add weight! Use simply body weight as resistance**

            Core:

                        Plank

**How To: Lower onto all fours so your wrists are directly under your shoulders. Lift your knees off the floor so your body forms a straight line. Hold for 2-3 deep breaths. Working your way up to 6-8.**

GOOD LUCK LADIES!! I hope that this helps you all! Let me know if you have any questions!

Show yourself YOUR improvements!

LADIES!!

Make sure you are showing

yourself that you are improving!

How I do just that??

I have two jars in my room. One labeled pounds to go & pounds lost.

  I fill the jar "pounds to lose" with the amount of weight I want to 

by adding that many marbles into that jar. 

Then every Sunday as I weigh myself, I get the reward of 

moving my marbles if I have lost a pound and it is a visual way to see 

what you are doing and progress you have made!

Have a Great Night Ladies!!

Fat wont budge??

Fat around your waist is known as visceral fat.

Visceral fat is not easily lost!!

Visceral fat is dependant more upon your diet than your workout. 

Everyday, make sure you are eating enough, but not too much. 

BOTH of those are important. 

Your body knows when you are not eating enough, and it goes into starvation mode.

This slows your metabolism, and causes your body to store

the calories you are getting. 

Losing weight isn't about eating no calories and working out like crazy!

Be healthy! EAT FOOD. Workout:]

So, starting today. MAke sure you are eating at least 1500 calories.

(If you lay in bed and don't move all day, your body still needs 1200!!)

SOO with working out and doing you daily activities,

you at least want this many. 

Work to get your heat rate up to 85% of you MAX 3 days a week.

Sleep 6-8 hours every night as often as possible!!

To find your 85% MAX HR. Take you age minus 220. 

Then times that by .85

This will give your 85% MAX HR mark.

Email me with suggestions of what you wanna see and hear!

lturner532@gmail.com

Thanks!!!! 

 

Easy Quick Safe Workouts!

So, as you get farther along in your pregnancy, 

it is extremely unsafe to do exercises on your back! However, 

walking or jogging are some of the best exercises you can do! 

Not only are you getting you cardio in and your heart rate up, but it burns

 a lot of calories fast!

Sooo.. This week push yourself to get out there and 

walk/jog/ or run at least three days this week. I know that many

have kids, but this is a fun activity to do with children to go on a walk,

or push them in your stroller!

So try this week to go a total of 4 miles or three days

a week! You CAN do it!!!

GOOD LUCK!!!

Simple Workout... Huge Results

Moms are busy. End of story.

So, today I decided to give you guys the workout I do every day. Then on the days I have no time to do anything more, I like to look at it and think that I at least did work out that day! Its simple and becomes a habit. 

Here it is:

Right when you wake up:

     - 10 Push-ups

     - 10 Crunches

     - 10 Jumping Jacks

 While brushing your teeth:

     Your choice-

       - wall sit

       - squats

Whenever you go to the bathroom:

     - do 5 squats

Take the STAIRS. 

Fidget with things. 

      - The calories add up fast.

Waiting on the toaster/ microwave:

     - do butt kicks

Sitting at a red light/ stop sign:

     - flex your abs the whole time

Looking at social media:

     - do a plank!

Before Bed:

     - 10 leg lifts

     - 20 Leg Rises (10 each leg)

     - 30 second Mountain Climbers

ENJOY :]

Welcome to Momma Keeps It Tight!

       Hey every one! My name is Laramie Turner I was raised in a small town in Idaho. I am Senior, graduating with a major of Exercise Physiology. I am wanting to make a blog where women can come and find the latest research and fitness tips on how to work out while you are pregnant and after delivery. I have watched my friends and sisters work hard to get weight off after they have given birth. Some being successful and some not. However, KEEP YOUR HEADS UP!! I want you all to know that you are not alone. There are many women out there just like YOU! So I will be posting different workouts and fitness facts for you to all take part of. I would love to hear feedback, suggestions, ideas, or comments you may have! Thank you all for taking the time to look at Momma Keeps It Tight!