Fitness

I have to be honest, just the word “bootcamp” scares me. It conjures up images of a big man in my face yelling at me as I am in tears trying to do 100 push ups or something. So when one of my mommy readers wrote to us raving about She Rocks Fitness, a women’s fitness bootcamp which she credited to getting her back into shape after baby, I was curious but also a little concerned about the bootcamp aspect when she told me I really had to take a class to see for myself.

But then I learned that the workouts are only 35 minutes and I thought, “I can do anything for 35 minutes.” Which I did last week and it was AWESOME!!!

She Rocks Fitness is the brain child of personal trainer Michael Sperling (soooo not scary and no yelling, except for encouragement) who told me he built the business based on objections or excuses to why women didn’t workout. Namely…

1. No time. 2. No money. 3. No idea what to do. 4. No accountability.

Any of those sound familiar?

So let’s talk about the “I have NO time” thing. As a mom I think that must be the number one challenge, but 35 minutes makes it feasible!

Let me tell you what those 35 minutes entail.

It was hard, I am not going to lie, I was sweating big time and my heart rate stayed up the entire time.  While we were doing the strength training exercises and intervals, my heart was beating like I was doing 35 minutes of hard cardio.

I asked Michael about this afterwards, and learned this is the key to its effectiveness.  It’s called high intensity interval training, which raises your metabolic rate and helps to burn fat after the workout is over. What mama doesn’t love that? 

And even though it was hard, the workout went FAST. I found myself surprised when he said, “last exercise!”

The second objection, being money, is another area where he wanted to help.

In this setting you get the benefits of working out with a personal trainer, without paying one-on-one prices. 

And now a little word on accountability. Because the way they do it is very cute.

On the wall, there is a picture of every women that works out there with names, and above all the pictures is a huge sticker chart like you would make for a preschooler! When you are done with your workout, you put a little sticker in the box for the date so you can track how frequently you are going. Incidentally, so can everyone else.  Very clever Michael…

I found the workout to be extremely dynamic and because it is a gym for women, you don’t have that meat market factor. I can’t tell you how much I dislike that about other gyms. The women are all there with the same goal – to get in shape – and it was obvious they love supporting each other as well. I loved it!

It truly is for women wanting to make a commitment to get results. You should watch the success stories on their website. Click here for a video of his clients.  Real women, putting in real hard work, getting real results. I find that real inspiring!

One lucky winner will receive a free month of unlimited classes at She Rocks Fitness! Prize must be complete by 9/15/2012. This is my first Rafflecopter giveaway, hooray! I think you will find it super easy to use. Follow instructions below….
a Rafflecopter giveaway

[Disclosure: She Rocks Fitness is a Tiny Oranges Sponsor.]

Seeing that we are coming up on race day this Sunday, I thought it would be great to share this post by Susanne on the importance of a great running playlist and some new songs you can add to freshen up your workout mix!  Here is what she wrote…

Not long ago I became a runner, but before I became a runner, I never understood runners.  How do they do it?  I would start a run and then fixate on the pains & discomforts & weird breathing & side aches & the endless pounding of my feet on the ground over and over and over and over…I REALLY didn’t get it.

And then my friend Allie motivated me to sign up for a half marathon and I had to start training.  The training was long & involved and included a NINE mile TRAINING run. NINE MILES AND IT WASN’T EVEN THE REAL RACE!?!  I was sure I was nuts. Then I learned the trick- DISTRACTION!  My method: an AWESOME playlist! It really changed everything for me.

The key for me is editing and updating the playlist often.  If I add just 2 or 3 new songs into the mix I find myself hoping that song will be next and looking forward to continuing running.  Crazy, I know!

Sooo, here’s my current playlist to share with you all~  please comment below to share your FAVE workout songs to keep the motivation alive!!!

Susanne’s Playlist Picks: 

Barbara Streisand – Duck Sauce

Blow – Kesha

Boom Boom Pow – The Black Eyed Peas

Dynamite – Tiao Cruz

Hello – Martin Solveig & Dragonette

Hey Mama – Mat Kearney

I Got A Feeling (this) Club Can’t Handle Me – Lawson Lawsoff

I Like It – DB Sound

Imma Be – Black Eyed Peas

It’s a New Day – will.i.am

Feel So Close – Calvin Harris

La la La – LMFAO

Levels – Avicli

Like a G6 (feat. Daun & Alberta)

Moves like Jagger (feat. Christina Aguilera) – Maroon 5

On the Floor (feat. Pitbull) – Jennifer Lopez

Raise Your Glass – Pink

Rock that Body – The Black Eyed Peas

Rosa Parks – Outkast

S&M – Rihanna

Sexy and I Know It – LMFAO

We No Speak Americano – Yolanda Be Cool & Dcup

Raise Your Glass – Pink

I Believe in a Thing Called Love – The Darkness

Wild Ones – Flo Rida

PS-I was giggling typing up some of these song titles & Artist’s names.

PPS-Please don’t judge me for my Kesha selection

Jen’s Playlist Picks:

Anything, Anything – Dramarama

Crash – The Primitives

Good Feeling – Flo Rida

Holding Out for a Hero – Bonnie Tyler ( CRACKING up I just typed that – but it is a great running song!! )

I Know You Want Me – Pitbull

In My Head – Jason Derulo

It’s a New Day – will.i.am

Lolli Lolli – Three 6 Mafia

Lonely Boy – The Black Keys

Metro – Berlin

My Life Would Suck Without You – Kelly Clarkson

No More Words – Berlin

No You Girls – Franz Ferdinand

Part of Me – Katy Perry

Please Don’t Leave Me – Pink

Stronger – Kanye West

Turn Me On – David Guetta & Nicki Minaj

Undo It – Carrie Underwood

We Found Love – Rihanna

You Make Me Feel – Cobra Starship

Your turn – comment below!!

[Graphic Taken from Apple website. Love my iPod shuffle, perfect for running!]

When I was thinking of what to write in the graphic above (taken from www.AshleyTurner.org), the first sentence that came to mind when describing the Ashley Turner monthly yoga retreats at Spa Montage Laguna Beach was “you just HAVE to experience it for yourself!”

A GEM of a find in OC, Spa Montage started this monthly series in 2010 as part of their Mind-Body-Yoga program and created a one-of-a-kind exclusive yoga retreat that is the best deal EVER.

The yoga workshop, held over the course of one weekend a month, consists of a series of two hour yoga classes of which you can choose to do one or all. At only $65/class, the price also includes complimentary FULL DAY access to the spa facilities at Spa Montage including:

* Roman tubs, Nordic plunge, botanical steam, indoor/outdoor relaxation rooms, silent fireplace lounge, Tuscan sauna and Vischy showers
* Post-class organic green juice blend
* Seasonal fruits and teas
* Oceanfront fitness center
* Access to the beautiful Spa Montage ocean bluffs pool

I wrote a long post about my experience at Ashley’s retreat HERE in case you want to read more about what you can expect to experience.

I love her classes so much I made it a 2012 goal of mine to make it to at least one class every quarter as they truly inspire me and recharge not only my body, but also my mind.

Next class is this weekend. For the schedule of upcoming weekends click HERE then click on Wellness Programs -> Workshops.  Reservations required, and the classes do fill up, so call early to reserve your spot if you know you want to go!

It is an amazing way to spend a day with girlfriends, alone or with your husband or partner. Heck, it doesn’t matter who you go with, you just have to go!

www.AshleyTurner.org * www.SpaMontage.com 
Tweet with @AshleyTurner1 on Twitter * Find Ashley Turner Yoga on Facebook

[Disclosure: Montage Resorts is a Tiny Oranges Sponsor. Visit Spa Montage under the "Spas" Category in our OC Biz Guide! Such an honor to work with this amazing property.]

This is an expert advice blog written by the owner and head trainer, Natalie of PURE Fitness OC, who is an OC mom of one and soon-to-be two!  With years of experience, Natalie has written a great article on  how to get your body back after baby. *Sigh* We all know how challenging that can be. But with the right plan, it can happen sooner that you think!

And, please make sure to read below under the “Giveaway!” section to see how you can enter to win two amazing personal training packages (one of which is ONLINE so you can train with her from home! Talk about postpartum workout convenience!

How to Get Your Body Back After Baby
by Natalie Hustad, Pure Fitness OC

OK,  let’s face it.

As amazing as our bodies feel as we are growing a baby, at some point we all think “what the hell happened to my….. (fill in the blank) butt, hips, boobs?!?!

And while we would love to believe we are not vain, we can’t help but feel a longing for a day when our bodies were all tight and smooth.

This article isn’t about looking good naked… because the reality is that I would rather have my back pain free, and be able to run pain free post baby then eliminate the stretch marks.

OK, that’s a lie, in a perfect world I would have both.

So how do you get your body back? When do you start? 

Let me start by saying it is not true that if you have not worked out your entire pregnancy that you cannot start at anytime. The reality is that the more active you are during pregnancy, the easier it will be to get your body back after baby.  So, really the plan to get your body back after pregnancy is most effective if you start during pregnancy.

Most women spend the first 3 months puking in the toilet every morning and are definitely not even thinking about working out. But as you come out of the dark cloud around your 12th week –  START!

OK, OK, first consult your OB/GYN… but don’t just say “I want to start working out” bring them this article and let them know your plan of action.

The term “working out” can mean aerial acrobatics as well as low impact easy restorative yoga, so it leaves a lot up to interpretation!

Once you have a thumbs up from your doctor, be aware that exercise during pregnancy is not going to entail training for a marathon. But here are some things you can do to work on your fitness:

1) Get your heart pumping…BUT…keep your heart rate below 140bpm as a general rule… if you haven’t been working out, get a heart rate monitor!

If you were an average weight before pregnancy, a brisk walk will get your heart rate to 132, so there is room to get a little more intense should you choose.

2) Think light weights and low impact. Seated shoulder press, seated chest press, etc.

3) Easy core activities. Start working on your balance now, because as your belly grows you are going to need to work on ankle stability and basic core moves to keep your posture lined up.

Here are some of my favorite core exercises for mamas-to-be:

a) On your hands and knees extend one arm and the opposite leg, pull the leg in and out 20 times. Repeat on the other side.

b) Push yourself into down dog and hold just for 15 seconds, then rock forward into full push up position for 15 seconds. Rest into child’s pose. Repeat these both 3 times.

4) Think easy stretching – no twisting no pulling. This isn’t yoga class at your peak of fitness – don’t try and pull yourself into any pose that you can’t naturally sit in.

So now you have had the baby… now what?

Again most people think they need to wait 6 weeks before doing anything… wrong. But first, you need to be smart and redefine your definition of fitness.

Within 24 hours of having baby (for those moms that did not have c-sections or for those feeling up to doing these small movements) think easy exercises.

a. Lying in the hospital bed, propped up a bit, let your heel maintain contact with the bed, and just pull your heel into your bottom bending your knee and then simply stretch the leg back to a straight resting position. Repeat 5 times on each side.

b. Now with hands at your sides, reach the arms over head to the ceiling and give a little stretch! Repeat both of these several times a day for 3 days.

This will get blood flowing in your spine and back and will help you eliminate excess fluids after labor.

After 3 days you are going for a walk... not far, just to the mailbox and back, then back in the house to do 10 push ups against the wall (continue to repeat the hospital work and these two exercises for another 5 days. )

Your baby is now a week old and you are going for your first 12 minute walk!

Strap baby on in your favorite carrier and walk out your door for 6 minutes and turn around and walk back. Repeat twice daily.

At 3 weeks post, you can now do the core work you started with when you were in your second trimester, as well as increase your walk to 20 minutes.. strap baby on for your walks! This makes you work harder and gives you great mommy and baby cuddle time!

Once you have hit 6 weeks and have been doing the above consistently and have the OK from your doctor, you are ready for your first weight workout.

Because you have been MOVING and active for 6 weeks, your body is much more receptive to a real fitness workout. I recommend keeping it short, no more then 20 minutes, and keep the high impact stuff out for now.

Doing a quick circuit while baby is on her activity mat, do this 3 times a week:

- Lunges x 20 on each leg. Try and get that knee as low as possible.

- Drop onto your knees for 10 push ups.

- Stand back up for squats. Work on getting low low low… but make sure you go slow slow slow! x 20

Repeat all the above 3 times.

Core work!

- Down dog push back and hold that down dog position for 20 seconds. Let those shoulders and back work! Then, without resting on your knees, rock forward into on-your-toes push up position.

- Hold high push up position for 20 seconds, then repeat down dog → high push up hold 5 times! Really let your back arms and core work!

Abs

- On your back, feet planted, and knees bent. Bring your fingers behind your ears and gently come into a crunch (NOT SIT UP) position. Just curl until you feel a contraction. As you lower back down, only go so far that your abs dont relax and then go right back up, so this is a very short crunch.  x 20

DONE! Go cuddle with your baby! The other 2 days a week get in a long brisk walk 45-60 minutes. Or get into a spin class at the gym!

Be consistent, don’t give up! Lastly, be realistic and forgiving of yourself.  The weight  didn’t come on overnight, and it won’t come off overnight.

But if you consistently put in 5 days a week of 30-60 minutes it will happen for you!

Are you ready to shed those baby pounds and / or get in better shape?

No matter what your stage of pre or post natal fitness… or maybe even perhaps it’s your hubs that needs to lose his sympathy weight… Natalie can help you. Using the magic of the internet she trains clients in New York, Roma Italy and Sacramento live via Skype.

Enter to win 2 fabulous fitness packages!

First prize)  6 weeks of online training with 2- 45 minute sessions per week! a$780 value.

Second prize) one month of unlimited group training in studio in Lake Forest! a $225 value

There are 4 ways to earn entries – PLEASE LEAVE A SEPARATE COMMENT ON THIS POST FOR EACH ENTRY OPTION:

1)  Fans that “like” pure sports fitness and therapy on facebook will receive an automatic entry, so let me know if you are or became a fan! – 1 ENTRY

2) “Tweet” “I just entered to win online personal training with @purefitnessoc, thanks to @tinyorangesoc.”  And be sure to include the link to this page! (you can tweet this once per day for extra chances to win!) – 1 ENTRY allowed per day

3) Fans that “like” Tiny Oranges on facebook will receive an automatic entry, so let me know if you are or became a fan! – 1 ENTRY

4) Leave a comment on this blog post! – 1 ENTRY

The low down:

- For the online training, you must set up a free skype account, and have access to a webcam. You must be on a broadband or DSL connection, dial up will not work.

- All fitness clients will be sent health history forms, and waivers to sign and scan back to PURE sports fitness and therapy.

- All entries will be put into random.org and calulated on Feb 10, 2012 before 10 pm. Results and winner will be named on Feb 11, 2012 by 10pm on both the Tiny Oranges fb page and the PURE sports fitness and therapy fb page and winner will be contacted via email so please make sure to leave your email address in the comment field (address won’t be published.)

GOOD LUCK!

[Disclosure: PURE Fitness is a Tiny Oranges Sponsor.]

For all my pregnant mamas, new mamas, someday might be pregnant mamas, or just want to get in shape mamas, I am thrilled to share with you two amazing prenatal fitness DVD’s recently released by Erica Ziel of Knocked-Up Fitness!

Prenatal Pilates-Infused Fitness

This DVD includes a new (highly effective!) method designed to keep expecting moms active and fit though all stages of pregnancy.

Erica shows moms-to-be how to strengthen and tone key muscle groups while preparing the body for labor, delivery and recovery.

The workout fuses pilates, cardio and conditioning exercises for safe and effective prenatal workouts.

You can even mix and match the 5 different workouts to form your own routine.

Prenatal Core Pilates Workouts

In this DVD, Erica shows moms-to-be how to strengthen deep core muscles safely.

Instead of crunches, she has designed a variety of exercises to specifically target deep core muscles and help support the weight of the baby as well as prepare the body for labor, delivery and recovery.

This workout is a unique mix of core cardio, pilates, yoga and other fitness exercises.

Can’t decide which one to get? Get them both! Buy them as a set, and in addition to a price break, you can will also receive a free exercise band with purchase.

I trained with Erica last year and she is fabulous. Not only is she extremely knowledgable, but her workouts are crazy good!!

Even cuter, Erica herself was pregnant with baby # 3 during the filming of her videos.  As they say, it takes one to know one, so you can be assured that Erica knows exactly how it feels to do her workouts “with child!”

Click here to buy on Amazon.com and visit her website for more info (and a video) at www.Knocked-UpFitness.com.

Stop by Xpecting Maternity Boutique in Costa Mesa this Saturday, 1/28/12 from 10am – 12pm for a special DVD Launch Party and get 15% OFF at Xpecting (excluding strollers), meet Erica, enter fun raffles and more!

Click HERE to download the flyer on this event.

1 lucky winner will receive the combo set including both prenatal DVD’s and exercise band! To enter, please leave a separate comment for each entry option. Here are the entry options:

Simply comment! – 1 ENTRY

Facebook fans of Tiny Oranges and Knocked Up Fitness automatically get an entry, so let us know if you are – Up to 2 ENTRIES (please leave separate comment for each)

Followers of @TinyOrangesOC and @KnockedUpFit also get an entry each! Tell us if you are followers! - Up to 2 ENTRIES (please leave separate comment for each)

Subscribe to Tiny Oranges via email or RSS – 1 ENTRY

Giveaway runs through Thursday, 2/2/12 at 5pm PST. Please leave your email address in the comment field (won’t be published) so I can contact the winner when selected at random.

Good Luck!