Back in the game with Old Navy
This summer, I am back in the game. It feels like I really had a year and a half off limitations, since I was pregnant (and was advised to ditch the impact workouts to resolve a pregnancy-related complication) and my surgeries following the birth. I was able to implement bits and pieces of my *normal* fitness routine while I was pregnant and recovering, but haven’t felt free rein of the gym quite a while. While recovery and healing is so important, it can be hard to get back into your routine afterwards because… it’s no longer a routine. The habits you set in place are no longer there (oh hi, couch time and wine instead of nights teaching fitness classes) and you have to create new ones. In many ways it feels like starting over completely, and while it can be a little bit intimidating, that excited feeling of a fresh start is invigorating.
I teamed up with Old Navy to create a fitness goal this summer, and mine is simple: consistency. Finding the balance of my old healthy habits, and making consistent steps each day to be active. A huge component of this is strength training. It seems like it’s the easiest one to fall off the radar -especially when I depend on cardio for mental clarity and stress release- and also something that gives me significant results in strength and fitness gains.
This summer I will strength train 3x a week.
Will you join me?!
We have Summer Shape Up starting NEXT week, and I also created the workout plan below if you’re just getting back (or started!) in the fitness game.
Here are some of my tips as you start to work towards consistent training and re-establish healthy, active habits.
Walk, then run. If you’re usually a runner, experiment with walking first to build up your cardio base. From there, you can start to add in running intervals. Start off with 30 seconds of running and 1-2 minutes of walking. Decrease your walking time and increase your running time gradually, until you’re able to maintain a steady run.
Stretch! Researched is mixed on stretching, but I find that it feels good, particularly after a tough workout.
Also, if it helps to reduce muscle soreness, it’s worth it! Take some time to breathe and stretch if you find that you enjoy it and it works for you.
Ditch the jumping. If you’re doing a workout that calls for explosive movements, and you haven’t done that in a while, you can still perform the movement while keeping your feet on the ground. See how you can modify your favorite plyo exercises to keep one foot on the ground at all times.
Start with lighter weights than your usual set. You can always go heavier! I find that when I’m getting back into it after a hiatus, ALL weights make me feel sore. 😉 So I start with super light weights to get used to the movements again -muscles have amazing memories!- and build up from there.
(Wearing “Gym Hair, Don’t Care” graphic tank, Go-Dry Printed run short, Go-Dry seamless light support bra. I wore this outfit to teach spin and loved the lightweight and wicking material.)
Here is a workout I created for those who might also be getting back in the game, or getting started on your fitness journey. As always, talk with a doctor before making any fitness changes and honor your body. Modify as needed.
(Wearing the Go-Dry Fitted Performance seamless tank, Go-Dry strappy cami light support sports bra, and the Go-Dry High Rise Stripe Compression crop. The tank is made of luxe tech material and is very light, and I loved the flattering higher waistband of the crops with gentle compression. This outfit was perfect for a sweaty barre class.)
So tell me, friends: what fitness goal are you working towards this summer? Who’s joining me for 3x a week strength training?
xoxo
Gina
This post was sponsored by Old Navy. Thank you so much for supporting this blog! I truly appreciate it. <3
Photos by Henry Young
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So this post is so well timed! I’m in a similar boat, also focusing on consistency to build back better exercise habits.
The latter part of the post reminded me of something I would love to hear about from you in a post (if you haven’t already covered it) – what are your suggestions for someone who needs help with stretching? Where do you start/what moves? Are there apps or other resources you can suggest? <– I know I need to stretch but feel so lost at the gym!
Love this post! I’m six weeks postpartum, and didn’t work out pretty much at all throughout my pregnancy due to various issues. Now I’m ready to get back to exercising at least somewhat regularly ( as my little Velcro baby allows!). Do you think this workout would be appropriate? I’m wondering primarily about the plank and some of the other exercises that really engage the core. I don’t have significant diastasis but do know that my core is extremely weak. From the research I’ve done, to prevent damage or worsening diastasis, it seems like very few abdominal exercises are recommended and the biggest recommendations are to strengthen other parts of the core ( with things like squats and pelvic tilt, etc. ). What do you think? Thanks!!
love this! Yes to 3x per week! I’ve been doing a mix of strength training+barre+yoga & I’m loving it! Plus carb cycling–game changer!! Goal this summer… at least one pull up & 12 pushups in a row on my toes!
In a few months when I have surgery, I will be in this boat so this is perfect. For now, staying injury free is the name of the game.
Yay so excited for you to have the consistency back. I’m still working on mine as well!
So important to get back in the game. No guilt.
I’ve recently gotten hooked on Old Navy activewear. I have been pleasantly surprised by their capris!
Fitness goal: training for my 2nd marathon! October 9.
I have been off working out consistently (due to studying and hubby away on deployment) and this is exactly what I NEED! Yes, I want more strength training, continue with yoga. I also want to work on stronger back muscles (as per my chiropractor). Any advice for back exercises? Decided enough is enough and completed this workout after kiddos went to bed. Yay me time!!! Thanks Gina.
I love that top!
Love this post. I’m looking forward to SSU 2016!! Would you consider barre and pilates a type of strength workout?
Me! I am joining! I am trying to get back to going to BodyPump three days a week. I go 1-2, but I am getting married next year and want my biceps and back to look ripped holding that bouquet, haha.
That’s not gym hair….that’s beach babe hair!
I would love to try this workout routine for this summer. Loved the idea of stretching to get rid of muscle soreness.
These are such great tips!! So approachable 🙂
I was juuuust telling someone a couple days ago that I needed something like this. I’ve been out of the game for a while, and feel a little lost on ways to get back into lifting and other exercise. Thanks Gina!
I’m sitting on just about 5 weeks out from my fitness goal of the summer– an Iron Girl sprint tri. I’m not as far along in training as I’d hoped to be due to physical limitations from my back but I’m going along and I’m still pretty sure I’ll beat my time from last year!
no way! that is amazing <3 you can definitely do it
xoxo
My goal is consistency as well. AT least 3-4x week going to OTF.
Looking forward to SSU 16!!
omg I’ve been wondering where that “Gym Hair Don’t Care” tank came from!!! YES!
:)! my new fave
I am so excited to try this workout! Like many of the others, consistency is my problem. Thanks Gina!
let me know if you give it a whirl!