(without decreasing the intensity!)
Hi friends. 🙂 Happy almost-Friday! I’m so glad the weekend is almost here. One step closer to our Tucson trip -I’m seriously itching to get out there- and lots of fun events coming up this weekend.
I’ve been on a cooking roll lately!
(Bumpin’ in the kitchen. I made an insane turkey bolognese if you want to check out the recipe here.)
Meal planning has helped significantly, and even though food seems blah to me right now, I’ll definitely eat it as soon as it’s in front of my face. I just have to power through the actual cooking process. All in all, I feel like we’re getting takeout far less than we did during my last pregnancy. Maybe that’s why we haven’t had any shrimp-related meltdowns haha. Since I’d cooked a few nights, we decided that last night would be a good takeout night after the gym. We headed to Chipotle and it was PACKED. World to the world: 7pm is prime burrito time. We instantly looked at each other and said, “abort.abort” and walked across the street to Georgia’s Greek restaurant. I’ve only had it once while nana and madre were here, and it was just as great as last time. The food is extremely fresh and the service was awesome.
We ordered some hummus as an appetizer, and check out the faces they made for Liv!
(Photo taken after she had already grabbed an olive; her fave)
I ordered the salmon salad
and of course, we got some baklava for dessert.
Today is a barre day, and I’m also going to crank through some work to-dos.
In the meantime, I thought we could talk about low-impact workouts. I get a lot of questions about this one, especially from friends who are recovering from an injury, pregnant and don’t feel comfortable with jumping, or just want to avoid jumping/impact in general. When I taught at the resort, we would take turns assisting the aerobics, bootcamps and dance classes. One instructor would lead the class, while the assistant was in front to demonstrate the low-impact variations of the movements. By doing this for over a year, I got pretty good at intuitively knowing how to modify a variety of workouts, and in turn, I think it made me a stronger instructor.
Here are some of the things that can decrease the impact of beloved exercises without taking down the intensity:
1) Decrease the range of motion. Usually that will be enough to decrease the impact from the exercise. This is also critical if you’re recovering from an injury and getting back in the swing of things, or a true beginner. Start with small movements and build up from there.
2) Keep at least one foot on the floor. If you want to change up a traditional jumping movement, keep one foot on the floor at all times. An example of this is frog or tuck jumps. I exhale and bring one knee to my chest (instead of jumping to bring up both), or substitute with regular ol’ squats instead.
3) Break the exercise up into separate pieces. For jumping exercises, try to segment the movements. Like for plank jumps, instead of hopping each foot out and in, walk each foot out and in so one is moving at a time and the other remains on the floor.
4) Move your arms! By raising your arms above your head, your heart rate will increase. If you’re keeping the moves low-impact, try to think of some ways to add in controlled arm movements to increase your calorie burn.
5) Instead of jumping, rise up onto your toes. I especially love this one for vertical jumps. Come down into a squat and rise up onto your toes, reaching your arms towards the ceiling. Move as quickly and efficiently as possible. Bonus: you get in an extra calf workout. 🙂
6) Try a workout with minima or nonexistent joint pounding, like yoga, Pilates, swimming or spinning. If you’re trying to minimize impact, these are all generally safe options. I find that when I’m forced to take things down a notch (either through injury or pregnancy), I find new workout loves and it encourages me to step out of my comfort zone.
Since I’ve been doing occasional Insanity workouts with modifications, I’m working on a video with some of the moves in case you’re looking for low-impact options.
How do you feel about high-impact workouts? Do they feel awesome to you, or do you try to avoid it?? An ideal workout is one you look forward to, one that will challenge you, and one that leaves your body feeling energized and occasionally pleasantly (not painfully) sore. Usually I LOVE higher impact workouts, especially plyometrics, but am trying to minimize jumping right now; it doesn’t feel quite right with the belly. I’ve also found that over time, more low-impact variations have called to me because they make my body feel so good.
Have a happy Thursday!
Something to do: This HIIT scorcher! Sweatfest otw…