I feel really exposed writing this post for some reason. Probably because it's incredibly hard for me to acknowledge feeling out of control, disorganized, lacking focus, lacking follow through, and generally feeling flaky about life in general. It's terrifying, embarrassing, and stressful to finally admit that I don't know what I want to be when I grow up.

Let me jump to the point. I'd like to own my own business someday. Like a real, legitimate, brick and mortar business. A fitness studio to be exact. This is my happy place. I've said that a million times. I love seeing my patients as an SLP and the amazing colleagues I have made in the process. Many aspects of the field challenge me and hold my interest for personal fulfillment, for sure. BUT, big picture...long term...I want to call my own shots, create something for myself, make my own schedule, empower people who might also want to come along on that ride. I want to help people achieve wellness in another way.

The problem is...it's HARD. I'm not fearful of the WORK...the hard part is getting started. Setting concrete goals and slowly chipping away. It's the proverbial "long game" and I have no patience. Also, you need CASH. Gobs and gobs of cash. I'd love to think my acre plus of property has some money trees out back but...no. I'd also love to be independently wealthy or have a trust fund to tap for a loan but...no. I'm going to be on the hook for the investment in a venture like this and honestly, there is no timeline. Andrew (god love him) and I talk about this frequently. Last week, we were chatting about when will we know that we have the money to invest. Again, in his ever present wisdom he encouraged me to begin setting some real tangible goals. He suggested we open an account (hopefully something interest bearing to help my money grow) and slowly begin making deposits here and there as we are able with some extra income. Hmm extra income... I just went part-time. Not exactly a whole-lotta extra income floating around right now. In my intense desire to "have it all" I've tried my hand at some other businesses that required a lot less start up investment...and they've been great! I'd never represent products I don't use or believe in...but honestly, the payout hasn't been worth the time and the amount of time I generally need to put into developing those businesses into being fruitful enough to offer me a flexible way to invest that income in my ultimate goal...ultimately detracts from the time I need to be spending on working on my actual goal! Does that make sense? I'll be completely honest...my desire to "get rich quick" so I can realize my dream is enticing. But it's time to refocus. Because I use this blog as a platform for accountability (if you put it out there maybe it tempers the tendency to be flaky!) here's what I would ultimately like to achieve:

Continue to expand my involvement with the Les Mills brand. I'm going to begin attending advanced trainings this year, called AIM modules, in an effort to achieve a pie in the sky dream to become a national trainer/presenter.

Continue blogging. I love this as an outlet and because my goals are relevant to the purpose of this blog, this might be a good platform for me to stay organized, accountable, and continue the conversations I love to have about health, wellness, and a more fulfilling life.

Open a fitness studio. For about a year I've been in some talks with some franchise brands including barre workouts and group fitness studios, vs. going out on my own with my own concept. I've even done some showings with a real estate agent for studio space. And then the reality of the enormity of the investment set in...and that I didn't have the cash to pony up right now...so we put things on hold. I need to spend some time honing in on the type of studio I'd ultimately like to open.

Finally, I can't lose sight of my most important priority right now...and that's my family. The whole point of dialing back on my full time work was to spend more time with the boys while they are young. I'm just addicted to working and being busy! Again, I just deeply desire to do it my way, in something I'm truly passionate about, calling my own shots, making my own schedule, and creating something I can be proud of. The goal has never been NOT to work. I just want to do something I can be 110% invested in and show them that not only can you be successful by getting an education and a successful career...but you can crush a dream by building something for yourself, working hard for it, sustaining it, and still be present and fulfilled in life on your own terms.

So, what's standing in my way? Me. I recently heard a quote that says "if you chase two rabbits...you'll lose them both". This hit me like a ton of bricks. This is exactly my problem. Awhile back, my father looked at me and said, "Catie, you have too many minds". He LOVES this reference from the movie from The Last Samurai. This was advice offered by a tutor when Tom Cruise's character is not succeeding at learning the art of sword fighting. The reference here is that the character is too distracted and lacking focus therefore putting him at risk of not truly achieving excellence. Hmmm....guilty.

How am I going to fix this? This morning, it dawned on me that I really need to focus on being more present. Last night, Connor was trying to get my attention and I had my nose in my phone trying to message some customers from one of my business ventures back. Andrew and I often speak about how we are a little too caught up in tech at the inappropriate times sometimes. I've actually decided to scale back like 95% of my social media use for a few weeks. I need to get off of Facebook and rejoin my life! There are too many distractions on Facebook, too much noise for me about business opportunities I want to pursue that aren't bearing fruit, too much sharing, too much comparing...I'm tired. I won't be gone COMPLETELY only because I do follow a few things on FB that I use as reference...it is a good forum for a few things! Also, for some people in my life, it is a primary means of staying in touch via messaging so I will be accessing it from time to time for those reasons. I will also keep blogging as I mentioned above and I do like to share those posts so I'll post to my wall when I publish something new...otherwise, adios for a few weeks. I'm really excited to take this challenge.

When I'm not spending this newfound time focusing on the kiddos and my husband, family, and friends...I'm going to work on a vision board and develop some goal setting tools for myself to achieve what I outlined. I'm working on creating a little office space in my guest room so I have a little nook to "work". I'll also be focusing more on keeping up around the house, our families fitness and nutrition, and spending some time connecting more personally with friends near and far. I'm EXCEEDINGLY bad at that...like miserable how-do-I-even-have-friends-left bad. I just don't do long distance :( It's interesting, those relationships are either easy breezy to maintain or incredible amounts of work...but that's another topic for another time, maybe.

So, here's to clarity, focus, and fulfillment...and crushing your goals and dreams! Chase one rabbit...have one mind.

What are your big scary goals? Have you achieved them yet? What is your plan? How have you refocused your life and other priorities to balance your goals with other important responsibilities? Do you identify with falling victim to being all over the place when it comes to what you pursue? Tell me I'm not alone and share some motivation!

Ambassador of Health

Hi All! Just popping in quick to say hello today. We're pretty much back to our "new normal" routine.  My parents came to visit for about 3 weeks and left to go home yesterday. We were BEYOND appreciative for their help. It was nice to have extra hands to keep Connor occupied during my last week of pregnancy and when we initially brought Declan home. My parents live in New Jersey and we are so fortunate to be able to see them often but they aren't exactly around the corner so it was awesome to get to see them have such quality time with their grandson's. We actually call their visits Nana and Pop-pops bootcamp since it seems like Connor's skills EXPLODE every time they are around. It's funny actually...you'd think I never read to my kid or had enriching interactions...I recently messaged a friend who is a peds SLP since I felt like I needed to check in on Connor's speech-language development. Yes, he's only 18 months but in my paranoia I just felt like he wasn't quite doing a few things I expected. Anyway, a mere week later, Nana gets here and now he's saying "cookie", "baby", "moo", and some other "half words" for foods, drinks, etc. Little show-off. Needless to say, I'm relieved and it's so fun to hear his little voice express himself.

Andrew is back to work and will go on paternity leave for two months starting in June. We will be sending Connor to the sitter a couple of times per week as well. A while back, I wrote a post regarding my desire to have more flexibility in my work/home life. The way I wrote about sitters and daycare came across as if I thought this was a terrible idea. I wanted to clarify that this isn't the case at all. I don't think for an instant that myself, or others, are trying to have someone else raise their kids. That was more of a tongue in cheek way of expressing my personal feeling about wanting to be more involved. On the contrary, we love our sitter and refer to her and her husband almost as Connor third set of grandparents. They care for other kiddos as well and Connor has several little friends. It's such a positive experience for him and we couldn't have survived the last 18 months without them. I'm just happy to have the flexibility to have some extra time in my schedule to spend a full day here and there myself with the kids. A luxury for sure...and probably not something I'll do long term for years on end, but for now, it's working.

Anyway, just settling in with Declan and getting a little one on one time with our new addition. It's actually nice to have it just be he and I for a little while. I can sort of get the house in order, get used to his wants/needs and get us on a bit of a schedule. In a few short weeks I'll return to teaching my classes at the gym and then by June I'll start picking up per diem hours. I'll also be focusing on some health coaching on the side through Beach Body and I've been toying with the idea of revisiting my Stella & Dot business. I get interest in Trunk Shows here and there and typically turn them down since I just didn't have an extra ounce of time...but now my schedule may allow me to fulfill those Trunk Show requests so if you've been interested let me know and we'll see what we can do!

Before I sign off for the day, I wanted to share that I'm excited to announce that I've been accepted as an ambassador for FitFluential and SweatPink!

It's an honor to join these communities. As I discussed in a previous post regarding my ambassadorship with Girls Gone Sporty, being a member of these groups allows me to help further the discussion and mission of a health and fitness based lifestyle. I love being able to contribute to positive discussions and hopefully be a source of info and motivation for your own health journey. These groups are also a gateway to possible brand partnerships etc. I am looking forward to opportunities to partner with brands to spread the word and mission of a healthy lifestyle and bring readers info on services, products, and communities to enhance your lifestyle and journey. If you're on social media (who isn't) be sure to seek out hashtags like #fitfluential and #sweatpink to become part of the discussion and see what's going on around these communities! Also, visit each link above to link over to Facebook, Twitter, Instagram, Pinterest and other social media channels to follow!

Bao Bei Belly Sport Bra

This weekend, I finally had the opportunity to try a great new product discovery for pre- (and post!) natal momma's. It is called the Belly Sport Bra by Bao Bei Maternity. This is one of those pregnancy accessories that you don't know you need until you try it. A few weeks ago, I connected with Bao Bei on Instagram and discovered this product. I procrastinated and only got around to ordering it approximately 1 week ago. Shipping was prompt and I didn't have an opportunity to really try it out until yesterday. Nothing like waiting until the 11th hour huh? Oh well, I still consider it a good investment since I will enjoy wearing it up until delivery day and beyond. It is proving to be a great accessory for postpartum tummies as well, especially after a c-section. While I don't anticipate needing a cesarean at this point and anticipate another uncomplicated vaginal birth (fingers crossed!) I know plenty of momma's, cesarean or not, who would benefit from this support after baby as well.

The "bra" is a modern take on your traditional maternity support belt. Suzanne Koval designed this product and she specializes in Women's Health Physiotherapy. 

For weeks I have been dealing with immense pressure on my pelvic floor including moderate symphysis pubis pain, SI join instability, low back aches, and round ligament discomfort. I don't remember these issues with Connor. I guess that's the struggle with having an over 9 pound baby the first time and going for round 2 just 9 short months later. Not a whole lot of time to rehab your core and pelvic floor! I got some minor relief from a PT with some kinesiotaping for my SI joint and some pelvic adjustment and pelvic floor exercises but I really should have been using a product like this sooner. Better late than never though! I obtained almost immediate relief wearing the band and noticed a difference in my comfort level during a BodyFlow workout and some walking. 

I absolutely adored the 4 way stretch fabric. I wasn't entirely sure just how "supportive" it would feel but the fabric choice felt sturdy and supportive without being uncomfortably tight. Honestly, it provided the sensation of a supportive "hug" for your midsection. The fabric was breathable and stayed put during activity. I was worried it would ride up or require constant adjustment but I was able to complete an entire BodyFlow class with virtually no tugging or rearranging. The fit was also spot on. Just follow the recommendations for sizing from the website. 

Given that I hopped on the belly sport bra train so late, I'm really excited to get continued use out of my band postpartum. I love this Q&A from their website:

"Can I wear it postpartum?

Yes!  Please do!!  We are putting the CORE back in COREset.  The belly sport bra will give you coverage and cuing to your abs as you heal and restore your body from pregnancy.  You should not wear products that squeeze or squish your abdomen postpartum as they can put harmful forces on the body and pelvic floor.  Lots of Bao Bei Maternity customers find that their Belly Sport Bra provides the perfect amount of support and some even purchase the next size down as their body changes postpartum."

I purchased the product in black but it also comes in two other stylish colors that would coordinate with your exercise wardrobe including an eggplant purple and turquoise blue. Unfortunately, since most of my prenatal workout gear is black and gray, it's a bit difficult to see the outline of the band in the pictures I took. I swear I'm wearing it though! Wish I'd purchased a different color just for contrast sake so I can show it off but I'm a plain jane and wanted to be sure it coordinated with all of my gear both pre and post baby.

I'm really excited to continue to wear this band especially as I get back to teaching my classes in a few weeks. I plan on attending another fitness certification for a core training class we're bring to our gym and I know this will help give me the extra support I need to get through the training comfortably.

While Bao Bei connected with me on Instagram to tell me about their product, I chose to purchase it independently and review it on my blog. I have not been compensated by Bao Bei nor collaborated with them for this review. All opinions are my own. I loved my experience with this product and felt compelled to share this awesome discovery. 

What is Les Mills?

If you've perused any info about me, you will have discovered that I am certified to teach Les Mills BodyFlow and BodyPump.

I wasn't exposed to Les Mills until I moved to Gainesville in 2006. At the time, a friend invited me to a BodyPump class at our local club, Gainesville Health and Fitness Center, and the rest is history. Not long after, another friend introduced me to BodyFlow and I knew I had found something special. It wasn't until I discovered Flow that I really investigated what these "body" classes were about and in the process discovered the wonderful world of Les Mills. I'm a die hard tribe member and have become so passionate about the programming and mission of Les Mills.

As with anything, you either are already familiar with the concept, product, or brand...or you have no clue. This is for my peeps who have no clue.

I have so many members ask me if I choose the music and design the choreography for these classes. I'm always happy to receive these questions since it's the perfect opportunity to open their eyes to the wonderful world of Les Mills. This company has created not only an amazing community for instructors of their programs but also the participants in the programs as well. So, grab your protein shaker, kick back, and enjoy a little education on the amazing tribe that is Les Mills.

Who is Les Mills?
Les Mills is a former Olympic track and field athlete from New Zealand. The brand was developed by Phillip Mills, his son, and holds his namesake. Les Mills International is based in Auckland, New Zealand, and is considered the worlds largest distributor of fitness to music based group fitness programing consisting of 14 current formats. According to current statistics shared on the Les Mills Global website, Les Mills classes are currently offered in 80 countries, by over 15,500 health clubs, and presented by over 100,000 certified instructors, for an estimated 3.8 million workouts per week. Pretty. Darn. Amazing.

What is the Mission?
This is probably my favorite part of the Les Mills culture. Their missions is simply stated as "for a fitter planet"... "we're on a mission to create a fitter planet. That doesn't mean making people workout. It means helping people fall in love with fitness so they want to work out". The ultimate goal and mission of Les Mills is "to fight globesity". They believe that "global sustainability starts with our own health, fitness, and wellbeing. Simply put - fit body first, fit planet next". Powerful stuff! See for yourself here (now tell me this doesn't make you want to get your booty to a class and feel the energy and community!):



Want to know even more? Head on over the the Les Mills Global website to immerse yourself in the companies culture and learn more about all of the integral players and missions.

What are the Formats?
There is LITERALLY a program for EVERYONE. The brand offers formats in line with all of the major group fitness training concepts including step aerobics, resistance training, athletic training, flexiblity/yoga/pilates, group cycling, and even programming for kids! Rather than go into an exhaustive discussion of each format, I'd like to list them for you here and offer a link which will allow you to head on over to the each program specific website and immerse yourself in the details of each class format. Each link will guide you to a class description, FAQ's, teaser videos, current track lists, testimonials, technique videos, and a class finder to find a class near you. For my local Gainesville, Florida friends...the club I instruct at, Gainesville Health and Fitness Center, currently offers 3 programs. Our Tioga Town Center location offers BodyFlow, our Main Center location offers BodyCombat, and our Women's Center location offers BodyPump (several of the Pump classes at women's ARE OFFERED AS CO-ED so please check the schedule). We may have some exciting new class offerings on the horizon but nothing to report yet. I'll let you know as soon as I find out!

Group Fitness Classes:
BodyPump
BodyBalance/BodyFlow (same thing, different branding for the USA)
BodyAttack
Sh'bam
BodyStep
BodyCombat
CXWORX
RPM
BodyJam
BodyVive

Small Group Training High Intensity Interval (HITT) Training:
LES MILLS GRIT Strength
LES MILLS GRIT Plyo
LES MILLS GRIT Cardio

Youth Training:
BORN TO MOVE
2-3 Years
4-5 Years
6-7 Years
8-12 Years
13-16 Years

Who Designs the Programs and How Often Do They Change?
Each program is led by a Program Director. On the links above to each program specific page, you'll get to learn a little bit more about these amazing individuals. These directors are responsible for the overall development of each release including music selection, choreography, and training principles. Of course, each program director has an amazing support system from a strong network of national trainers and presenters as well as creative direction and research from the Les Mills office. Each quarter (every 3 months) new music and choreography is made available which is dubbed as a "new release". Until recently, certified instructors received physical "program kits" which included the CD of music for class as well as a masterclass DVD, and a booklet containing choreography notes. Now the releases contain the same information and components but are only available as a digital download. Each quarter, program directors in New Zealand invite elite instructors from around the globe to participate in the filming and presentation of each new release. The instructor at home then receives the new material, including downloadable choreography notes, music track list to upload to their iPod, and a digital video of the full master class. (The videos are offered in two different file sizes to view on your desktop computer or mobile device). The instructor at home then watches the video of a full class start to finish to learn all of the cueing and choreography to teach the new class. The masterclass is complemented by pages of notes for each track included with the release which breaks down musical counts, timing, repetitions, exercise sequences, and cueing structures. Some complain that this takes the creativity out of group fitness instruction and is a "class in a box". While this may be true, and while it's not freestyle development of your own group fitness class, I love this concept as it ensures a high quality product and experience each and every time. Members know that they will be receiving a class based on the most current training and safety principles to get them results. The structure of each class is designed with science in mind and countless hours of research and development go into the class sequence and structure to maximize your results. Thankfully, music and moves are refreshed often enough, and should be mixed up by your instructor, to keep the class fun, fresh, and interesting. Here is a fabulous video to give you a glimpse of all of the passion and hard work that goes into the development of your programs:



Wasn't that incredible? It is my secret dream to be a part of filming one of the master classes some day. A girl can dream!

How Can I Get Started?
Great question. For starters, check out each program link above and use the search features on the website to see if your local health club offers Les Mills programming. If not, give them a call and start the conversation to see if you or someone you know can bring these amazing formats to your community. Already have Les Mills at your local club? Great. Stay tuned for my post tomorrow where I will discuss how to get started on your journey into group fitness with Les Mills programs and an introduction to the Smart Start program.

I NEED to Become an Instructor!
Again, head on over to this page if you are "ready to join the tribe". Here, you can locate a local club for sponsorship and schedule your initial training modules. I'd highly recommend connecting with current instructors either as a participant in class or reaching out via social media. If you don't have programming in your area, it might be wise to try to travel to a gym that offers the programs you are interested in to try them on for size, pick the instructor of group fitness managers brain, or contacting your local Les Mills agency office for more information.

Finally, does this chick (me) work for Les Mills? No! I WISH! I have not been compensated in any way to promote or endorse the programming or training discussed in this post. I am simply a certified group fitness instructor in the formats mentioned at the beginning of this post and I am employed by my local health club that offers the classes. I am a die hard tribe member and in LOVE with the Les Mills brand and culture. This post hopefully helps my current group exercise participants, new friends, and those around the world understand a little bit more about the classes they take and love. Stay tuned for more Les Mills love where I'll discuss the Smart Start program, pull from my personal archive summarizing my BodyPump initial training over two years ago, and upcoming training and experiences with Les Mills.

ONE TRIBE!

So tell me. Do you take or teach Les Mills classes? What are your favorite formats? Can't wait to chat all things Les Mills!

On Becoming a Girls Gone Sporty Ambassador

Happy Monday morning! Hope you had a relaxing weekend. Ours went fast and was filled with errands and random chores. T-minus 4-ish weeks until Declan makes his appearance so we're just trying to fit in as much time as we can as a family of 3 and mentally prepare for our new love bug.

Anyway, I wanted to share some exciting news. I have been accepted as an ambassador with Girls Gone Sporty!

I'm very excited about this ambassadorship opportunity. One of the main reasons I started blogging was to share my passion for health, fitness, and overall wellness with likeminded women (and men!) and hopefully inspire others in the process. Blogging and social media has proven to be an amazing (obviously) way to connect with a network of people who share this passion. It affords many of us the opportunity to share our expertise and personal experience with a huge network of individuals and hopefully change some lives in the process.

While I'm passionate about breaking down barriers between the men vs. women debate in fitness and sports, I also feel like there is still a huge opportunity to empower women with knowledge, skills, and community to bust misconceptions about women's participation in sports or how they approach fitness. I also think it remains very relevant to use discussions regarding health and fitness to promote positive body image and self esteem issues in women. For the record, men aren't exempt. As a mother of (soon to be two) boys, I plan on setting the same type of example for them as I would hope to set for daughters. Positive body image, the importance of living a healthy active lifestyle, challenging yourself physically and mentally, and respecting others for their capabilities and differences both physically and mentally.

I'm excited to become an ambassador with Girls Gone Sporty since this affords me an amazing opportunity to network with other bloggers and individuals who embrace these values. The ability to contribute to this conversation is so energizing to me. I'm not only excited to share but to learn.

Here's a little more about the mission of Girls Gone Sporty:

"Girls Gone Sporty is an online editorial magazine and a social community for women dedicated to living and leading sporty lives. In addition to providing cutting-edge content, we’re committed to creating a support system for women who are striving to be their best selves."

"What is the “sporty life”? It’s more than just fitness and nutrition; it’s an attitude that’s focused on embracing fun and adventure. The sporty woman says, “I can do anything I put my mind to, I just need the resources to do it.” That’s where GirlsGoneSporty comes in. Owned and operated by Laura Williams, a self-proclaimed "sporty girl" and her husband Lance Williams (an equally sporty guy), GirlsGoneSporty is dedicated to sharing the top products, trends and ideas for advancing the fit and adventurous lifestyle."

I'd love to invite you over to visit the Girls Gone Sporty website and follow the GGS social media channels:

Girls Gone Sporty Facebook

Girls Gone Sporty Twitter

Girls Gone Sporty Instagram

Girls Gone Sporty YouTube

Girls Gone Sporty Pinterest

You'll discover great blogs and have loads of resources for workouts, recipes, and new fitness experiences. Become part of the conversation and keep checking back here at The First Rep to follow along with me as I navigate a healthy lifestyle. Please give me a follow on my other social media channels found above to stay in the conversation. I'd love to connect with you!

Jaime Eason's Post Pregnancy Fitness Trainer Coming Soon!

 I have been waiting for this!

I have been a HUGE Jaime Eason fan for years. I have followed her through various publications and on social media and just love how down to earth, knowledgeable, and motivational she is. Not only is her physique a source of inspiration, but she has been incredibly generous with connecting with fans and using bodybuilding.com as a forum to offer a completely FREE training program which I'm sure many of you are familiar with. It's called the LiveFit Trainer. I had started it approximately two years ago and then became preggo with Connor so I had to switch gears. Jaime gave birth to her son a few months before I had Connor and not too long ago announced that she was working on a new project with bodybuilding.com to offer a free post-natal training program. I've been CHOMPING at the bit for info and announcements and as luck would have it, she posted to Facebook today announcing the official countdown. T-minus 5 days! The timing could not be more perfect. With 5 weeks of this pregnancy to go, I'm already making a plan of attack for my post-natal training. I am already incredibly grateful to have this free and accessible resource to jump-start my program. It will be comprehensive including training plans, meal plans, and supplementation. It also sounds like many of the workouts can be performed in a short amount of time and AT HOME! Woohoo! Take a look at this amazing video introducing the program:



I also really admire that Jaime shared a peek at her post-baby body. She is HUMAN. I love how she is acknowledging honoring the hard work and changes our bodies go through to build a human and how with a little diligence, support, and a focus on fitness and nutrition, women can achieve their goals. Whether it be general health and fitness for energy to chase after the kids or for true changes in physique and body composition to achieve a specific look.

So, I was thinking. You may be aware I am a Beachbody Coach and run challenge groups using the companies amazing fitness products and supplements. I receive a commission on the sale of these products. While I intend to offer some challenge groups using these programs in 2015, I know so many new Mom's who have had kiddos or kiddos on the way that I would VERY much like to offer a FREE challenge group starting this Spring. We will all go through Jaime's new program together. No purchase necessary. Just a completely free support group hosted by ME where we will share our experience, keep one another accountable, and get through the 12 weeks as a community of awesome women. What do you say!? I'm thinking May/June time frame and we'll utilize a private Facebook group for all of our motivation and communication. Message me here or via email (see my contact info above) to let me know you're interested and I'll keep a list going. After I deliver Declan and settle in, I'll message everyone and we can get a better idea on when to start the program and finalize some details. More to come!!! Can't wait!

Pure Barre Studio Spotlight: Wyckoff New Jersey

I had yet to officially revive my blog a few weeks ago when I attended Pure Barre while visiting my parents so this is a slightly delayed post about my experience. When I attended, I had notions of blogging again so I was sure to take careful mental notes about my experience. I've chatted some about barre workouts recently so why not continue the theme and share my experience with Pure Barre!

Unfortunately, living in Gainesville significantly restricts ones options in regards to specialty studios featuring "boutique" exercise programs. I hate that connotation a little since I think, while trendy, many of the "boutique" programs are here to stay for awhile. These boutique brands include barre concepts such as Pure Barre and Barre3, as well as SoulCycle, and OrangeTheory Fitness (P.S., Gainesville has an OrangeTheory coming this Spring!) to name a few. It's always nice to head out of town to a more populous area where these programs tend to be more popular and established. I love trying new things and would LOVE regular access to the variety. I've been trying to make it a point to take a class or try a new workout when out of town...typically easier said than done while on the road.

Knowing that we were headed to NJ back in December to spend 2 weeks with family for the Christmas holiday, I decided to scope out what the area was offering. I grew up in North Jersey and it is a densely populated, affluent area that is the perfect foothold for these studios. Luckily, I was able to locate a nearby Pure Barre Studio and Barre3 studio. Unfortunately, I had to cancel my attendance at Barre3 but was able to make it to Pure Barre. I even had great company! My brother's girlfriend is very into fitness and also instructs group fitness classes so she was more than willing to tag along and take class with me. If you've never attended Pure Barre before, keep reading for a run down of my experience, a breakdown of the class structure, my overall impressions, and thoughts about the studio.

I currently do Pure Barre in the comfort of my living room. The company offers a nice selection of DVD's and equipment filmed in different studio locations and guided by the founder of the technique, Carrie Rezabek Dorr. They even have two prenatal based home workouts available which I've been incorporating into my routine. As long as you have a sturdy high backed chair to hold onto, you can accomplish your own home version of PB easily. Sometime in the future I'll be reviewing the various DVD programs I've tried but I digress, back to the live studio experience.

I was so pumped to be able to attend a live class. Though I love DVD based fitness, especially for programs that are offered live but I don't have access to, it is always wonderful to be able to experience the energy of a live class. The music is always a little better, the energy of the room and other participants fuels your workout, and if you have an excellent instructor, you get the benefit of more clear form recommendations and even hands on adjustment.

The studio where we attended class was located in Wyckoff, NJ, about 15 minutes from my parents home. Yay for convenience! The studio is located in a newer shopping center and was easy to find. Upon entering the studio, it looks and feels very similar to other Pure Barre locations I've seen. The decor is a sort of rustic/modern with the bold Pure Barre logo and a nicely arranged, though small, check-in and apparel/accessories retail area. It's a smart concept to offer for sale the "uniform" of the class including stylish leggings and tops, headbands, water bottles, and of course, the sticky socks! We arrived about 15 minutes early as instructed for first timers and we were greeted by a very friendly receptionist who gave us our paperwork and introduced us to the instructor. I needed another pair of sticky socks for my home workouts so for $12 I was able to purchase a cute turquoise and black pair...though any socks should do.

(As for what to wear to class, long yoga pants or leggings are encouraged though capri length works too. Shorts are frowned upon and you probably wouldn't want to wear these anyway since you will perform many positions where "gapping" in shorts might be revealing. The longer pant also keeps your muscles warm. As for tops...a supportive, fitted yoga cami or tank will do the trick. Many will also wear a breathable but long sleeve top as well. The sticky socks are meant to keep muscles warm and provide a little extra traction though the studio floor is carpeted. The concept is a little weird to me since I'm so used to doing yoga and BodyFlow in bare feet on a yoga mat...but the socks are encouraged so...when in Rome...)

We were then greeted by our instructor Deihdra. She was incredibly welcoming and gave us a complete run down of how to prepare for class. We were instructed to leave shoes in the lobby, don our socks, and followed her to a room in the rear of the studio complete with cubby's for bags/coats, water cooler, bathroom/changing area and equipment storage. (FYI there is no childcare area or showers). Also in this area is their "100 club" bar. Participants who have completed 100 classes are recognized for their accomplishment and sign their name on the bar for recognition. Cute :) Deihdra then explained the structure of class, helped us choose equipment needed for the class (this particular day we used light hand weights, resistance tube, a small pliable ball, and a nice cushy mat). There were options for hand weights from 1-5 lbs. Since I was about 28 weeks pregnant at the time and trying to manage my intensity I chose 3 lb hand weights. I informed Deihdra that I was expecting, though it was hard to miss, and she was very helpful. Though I had already informed her I was familiar with my prenatal Pure Barre home workouts and was a group fitness instructor, she was more than willing to chat with me about exercises she had planned for the class so I was better prepared to modify. (PS, Pure Barre, or similar fitness programs, are an excellent low impact option for pregnancy.) She explained to us that she would check on us often and since we were new, to anticipate some hands on adjustments from her. She was quick to eliminate any notions of intimidation and told us to work at our pace and within our comfort zone.

We then took our places for class. There were about 12 other participants at the 8 am class. The studio itself is somewhat dark with bright ceiling spotlights directed at the walls featuring large scale photographs of women performing different Pure Barre exercises. The ballet barre extended the length of each opposite studio wall, the walls were mirrored, and the floor was carpeted. I sort of love and don't love the overall feel of the studio. It's hard to explain. While I think the styling is modern and sort of trendy which is appealing, it's also sort of dark and moody. There were times when the lights were lowered a bit and I had difficulty seeing the instructor. While it may not have been my studio style preference, it would also be unfair to say that it detracted from the overall class experience. Given my preferences, I love to practice in bright, airy studio spaces...feeds my personal energy better...but at the end of the day it's more about the workout for me. The most important part...the studio and carpeting were VERY clean. There is nothing worse than a dirty fitness space.

It was clear Deihdra has a great rapport with her participants, many of whom were clearly regulars. The women in our class were of all shapes and sizes and age groups. They all had friendly banter between them and were welcoming to us as well. No cold shoulders or icy stares here! The instructor started the music and the warm-up began. I really enjoyed the music choices...faster paced current hits and some retro throwbacks. Very motivating and drove the workout.

As for the structure of the class, you'll perform some work in the center of the room starting with a warm-up which is a series of knee lifts, reaches, core work including planks, and stretches once you're warm. You'll then grab your light hand weights and begin a series focusing on upper body. After this segment you'll head over to the barre and perform different sequences of plies, leg lifts, and pulses using a "tucked" pelvis. Work then moves back to the floor or up against the wall under the bar for core work and more seat/thigh work. Between most exercises or exercise segments and at the end of class, you'll perform stretches to improve flexibility. The key throughout each segment is understanding the technique. In Pure Barre speak, the technique incorporates the concept of working from a tucked pelvis and performing small, near isometric movements. The instructor will frequently say "pulse" or "up an inch, down an inch". Who knew such small movements could make muscles burn! To learn a little bit more about the barre concept, head over to a recent post titled Let's Talk at the Barre. Deihdra was great about checking in on us, especially me, to make sure our alignment was good. Because my belly sort of affected the position of my spine and pelvis, I was appreciative that she took a few moments to periodically check on me and adjust my form or offer me a more comfortable way to stand or position for safety. Being pregnant, I won't lie and say I didn't have to modify some of the class. I wasn't able to perform some of the traditional ab work and the core work against the wall was a little bit difficult with my belly in the way. It was easy enough to substitute a different exercise or modify the moves to fit my needs. At this point you may be asking "did you feel the shake"? Heck yes we did! I definitely had to take breaks and I've been practicing barre for a little while! I'm not sure my muscles will ever get used to this form of training where is feels "easy".

A few final thoughts. Overall, the class was amazing and I wish I could attend regularly. As I mentioned in my prior post about barre workouts, while it wouldn't be my sole workout program, I'd love to incorporate a live class more regularly. I'll have to stick to my DVDs for now. If you're thinking about trying a Pure Barre class, the website has some great resources including some videos reviewing technique tips, etc. Also, keep checking your local studio's schedule since they often scheduled classes called "breaking down the barre" where they review many of the foundation exercises and concepts in detail. I've included a video below that is a great review of what to expect when you show up for your first class. As for price, this is a big factor for many people. I can't lie and say the class or packages were cheap. One class cost $24.00. Clearly, there is savings when you invest in a package. For example, new client packages will set you back $99.00 while packages lasting 3 months could set you back close to $300. An entire year of unlimited classes will cost you just north of $2000. Based on some quick research, each studio location across the US appears to be fairly competitive and consistent in their pricing.




So tell me. Have you tried Pure Barre? Another barre concept class? Do you do barre DVDs at home? I'd love to hear about your experiences and results!

Now is the time for me to mention that I have not been compensated by either Pure Barre or the local Pure Barre studio for this review including attendance at the live class or my use of their home DVDs and equipment. I independently decided to purchase DVDs, attend the class, and pay for my class. I subsequently chose to review my experience on this blog. 

Let's Talk At the Barre

I'm a big fan barre style workouts. Maybe it's my ballet and dance training growing up but I really love the concept and the different "techniques" and programs remind me of the variety of conditioning classes we would do in between more traditional classes of jazz, ballet/pointe, and tap during my dance competition years. Of course, don't let "barre" fool you. By and large, many barre workouts you will experience don't necessarily feel like dance nor do they necessarily require the grace and coordination of a ballerina. Rather, barre is inspired by ballet but also has strong influences from yoga, pilates, and mainly and probably most importantly, the Lotte Berk Method. Using a ballet bar for balance, you do small, isometric strength training movements. Many of the barre methods of fitness include light handheld weights or resistance bands to up the intensity of high repetitions. Different workouts may also incorporate a small ball or towel for resistance. There is a lot of focus on form and keeping the movements small.

When I first tried barre I didn't know what to make of it. I'm used to big expansive yoga postures, creating length and posture in pilates, or big explosive strength training movements in BodyPump or HIIT workouts. I wasn't entirely sure barre was DOING anything. In all honesty, though much if it felt familiar to those conditioning classes when I was dancing as a teen, I just couldn't recall if I ever noted the benefit. Was I stronger, more toned, more flexible? I think so...

Fast forward to present day. If one thing is for certain, barre classes certainly make you FEEL like you're doing something. The sensation is one of a burning, shaking muscle working to near failure. But what does that mean in the grand scheme of things? Is that the perfect sign that you're changing your body? Maybe. Barre devotees say "embrace the shake". It sure as heck burns so it may be doing something right? Here is my conclusion. To a degree, it is doing something. Although I'm not necessarily sure you should put all of your weight into the "shaking" that occurs as the hallmark sign you are effecting change. A quick exercise physiology lesson reveals that we may only be feeling that sensation because the range of motion being used is less effective at removing the metabolic waste being created in the muscle, hence the burn. If you thrive on a no pain, no gain mentality, then you'll certainly feel like you're achieving something in barre. And not that you aren't, I just wouldn't put all my stock into this type of training as the be all, end all of your workout program.

Don't get me wrong, in many cases I'm a big proponent of this type of training and I feel like it has a place in many of our workout programs...and as I stated before, I just love barre. But even I will acknowledge that barre classes alone does not a well rounded exercise program make. Rather, isometric based training can, and probably should be, a compulsory component of a more traditional cardiovascular and strength training program. In traditional strength training, you are working through a complete range of motion using various levels of resistance. In isometric based training, you contract the muscle and then keep it at relatively the same length for the duration of the exercise. Research has shown that this type of training can aid in muscle strength and development and serves as a wonderful compliment to what we view as more traditional styles of training. Ideally, a well rounded fitness program will include cardiovascular training, strength training using full range of motion concentric and eccentric movement patterns, isometric strength training, and flexibility. As a matter of fact, isometric training has been show to potentially cause negative effects to the elasticity of muscle. This is why barre programs place a great deal of focus on flexibility training incorporating stretching in between each exercise. This subsequently makes barre a great way to incorporate flexibility training into your program, an oft overlooked and important component to your training.

Finally, be cautious of some of the "postures" used in your barre classes especially in regards to the position of your pelvis. Many of these techniques focus on the "posterior" pelvic tilt or "tucked" pelvis. Excessive time spent in this position can begin to effect your spine and result in pain and maladaptive movement patterns. Be sure to incorporate training that focusing on anterior and neutral pelvis patterns as well. Some of the barre programs are better than others at focusing on more neutral spinal patterns. Of course, if you are concerned, or are currently experiencing issues from barre workouts, I would seek the advise of your physician or employ a physical therapist to evaluate your program and movement patterns and recommend corrections.

As for my own personal results... given that I do not participate in barre workouts exclusively, I cannot speak to the benefit or results in isolation. I have incorporated barre into my general fitness program which includes various methods of strength training, cardio, and flexibility. I have heard and read about many women who swear by this method of training and have benefitted from impressive results including weight loss and increased muscle definition. Of course, a main component here is that ANY program that gets you up and moving and not sedentary, paired with a healthy diet, will yield you results. To what degree barre ALONE will help you achieve these results varies I'm sure. Going forward, I plan on paying closer attention to the benefits of incorporating barre training in my regular workout routine. Informally, I feel it certainly contributes to my ability to maintain strength, muscle definition, and flexibility. In fact, as I've mentioned in other posts, barre training has served as a great low impact prenatal workout for me in my current pregnancy.

While I do feel strongly that barre workouts should be part of a a more comprehensive fitness regimen, I plan to experiment by performing barre only workouts in my post natal period. I will likely incorporate walking as well, and will likely return to teaching my BodyFlow and BodyPump classes late this Spring. But besides participating in these forms of exercise, I'm going to shift my focus to barre workouts and make some notes on gains I see in strength, flexibility, weight loss, and muscle definition. I am curious to informally evaluate the pros and cons of solely using barre workouts (well almost) to achieve fitness goals. I'll report back!

So...discuss! I want to know any and everything. I am no exercise physiologist but I have a working knowledge from my training as a group fitness instructor. If I have any of this information wrong I am not above being corrected...always learning and always willing to hear from the truly HIGHLY educated experts! Only helps me do a better job in leading and educating my participants. Also, have you tried barre classes? What do you think? How regularly did you participate and what were your results? Do you only participate in barre classes or do you incorporate them as part of a more balanced fitness program? Tell me anything and everything!

Finally, still scratching your head on what the heck barre is and where to find programs? Many of the barre techniques are national franchises that run boutique style fitness studios and offer home based DVD programs as well. Many communities, including my own, also offer barre classes at local gyms, pilates, and fitness studios. A Google search will turn up TONS of different methods...here are a few familiar names and favorites in no particular order:

Pure Barre
Barre3
Xtend Barre
The Bar Method
The Barre Code
Pink Barre
Booty Barre 
Physique 57
The Lotte Berk Method

Coaching with Team Beachbody

Happy Sunday everyone! Today, I wanted to formally announce my reinstatement as a Team Beachbody Coach. I'm so excited that I decided to reinstate my business. A few months ago, I had started my business as a health and fitness coach with Beachbody products on top of my group fitness instruction and full time job. Unfortunately, it coincided with some time consuming changes at work and my discovery that we were expecting baby #2. I had started my business off strong and was several weeks into my first challenge group when I just completely lost steam. The first trimester exhaustion got the best of me and my type A personality was having an up hill battle with trying to fit it all in. I was trying to take care of myself, take care of a group of women dedicated to improving their health, chase after my thriving toddler, and do my best at work. Something had to give. So, I sadly had to disappoint my challengers and disband the group (they were all working so hard, I felt awful) and take a step back to re-evaluate. I let my business hibernate but it's been on my mind all of these months.

Today, I took another leap of faith and decided to reinvigorate my business. Those of you who know me know that, for the most part, my job as a Speech Pathologist doesn't exactly fill my cup. I've been very vocal that some of the most rewarding hours of my week are spent with my group fitness participants or "coaching" family and friends in improving their health, fitness, and lifestyle. I truly see this as a full time career transition in the future but I'm trying to be patient and let that happen organically. As a matter of fact, a few weeks ago I was this close to purchasing a local business franchise, Fit4Mom Stroller Strides, which focuses on fitness for mom's of all ages. The franchise was for sale and in many ways, the program aligned with my goals and current business ownership capabilities. Unfortunately, the opportunity to purchase the business coincided with a few stressful weeks for us in regards to work status, childcare, and finances and left me unable to commit. I had to pass up the opportunity. I moped about it for a few days but since I always believe everything is timed for a reason it was probably all for the best. While that entrepreneurial dream and career move didn't come to fruition, I still have the opportunity to continue working towards my goals in other ways.

At this time, my Beachbody business is perfect for the time and financial investment I can make. It directly achieves my desire to help others and connect us all in the effort for improved health and wellness. Why only reach those who can actively participate in my live group fitness classes when I can help so many more of you who I don't get to see several times a week, who are interested in another method besides trekking to the gym, or who don't even live in my community...or who I don't even know personally, yet?!  Since my teens, a large part of my fitness regimen has been home based through workout DVDs and home based equipment. Beachbody uses these exact methods to make fitness accessible to everyone. Honestly, gym workouts are great but I know I've mentioned many times that some of the better workouts I've ever done are home based. Don't let those DVDs fool you! There are some TOUGH programs out there. I know myself and others have been able to achieve some of their best results with home programs. Once upon a time I paid for an expensive trainer and I swear my results were the same if not worse than sticking with home based workouts. Why not achieve better results at a fraction of the cost with me? Of course, I love the energy of a live group fitness class but our challenge groups, personal coaching from me, and the support of the community we can create will more than fill in for that gap... all while affording you the flexibility to meet your fitness goals on your terms, with the time you have, and the financial commitment you can make.

Some of my favorite programs:

I'd love to help you achieve your goals so feel free to message me or email me at thefirstrepblog@gmail.com or bbcoachcatie@gmail.com (I check both!) I'd love to give you guidance and resources on picking the perfect fitness program for you and offer nutritional coaching and support. Once I pop this baby out, we'll start a challenge group to get in shape! I'd love to invite all new momma's to join me. And if you're not, that's ok too! Stay tuned this spring for challenge group announcements.

Finally, does my passion for all things fitness resonate with you too? Wondering how you can help help friends, family and beyond with the tools to improve their life? Then we should chat. I'm building a team of like-minded men and women who can join me on this journey. A little extra income doesn't hurt either :) Message me!

Check out all of the info and resources over on my BUSINESS PAGE - www.beachbodycoach.com/bbcoachcatie

Super Saturday: Kanapaha Park and Why Walking is Miserable

Good evening everyone! Hope everyones weekend is off to a great start. Today, I enjoyed a much needed and relaxing day with my boys. After the worlds most stressful week (no fun to pull 10 hour days at work, on your feet, when your 33 weeks pregnant) and a family health scare, I feel exhausted. It was a gorgeous day in Florida. Not a cloud in sight and the temperature was just right for frolicking in the park. We have a wonderful park just up the road with walking trails, playground, and large field areas with shady trees and picnic tables perfect for a day of activity and a picnic lunch. For my local Gainesville crowd, check out Kanapaha Park. This is becoming hands down one of our favorite spots. It's convenient to home and has something for everyone. You can easily rack up a mile on the jogging trail and more if you continue for several laps. The park is also very fitness focused and you'll see several stations with signage and playground type equipment, such as metal parallel bars, recommending different resistance training exercises, cardio intervals, and stretches. We packed up the baby and headed over for a walk and some lunch.

Walking is becoming HARD. It's so weird. I can handle other types of workouts but walking is killing me. It is putting so much pressure on my pelvic floor and aggravates my symphysis pubis pain. Plus it throws me into some awful Braxton Hicks contractions. We only made it a mile at a snails pace today before I needed to call it quits. There is a 2 mile walk we like to do around our neighborhood and I'm having to shave off a half to a full mile. I took Connor out for a stroll after one of my shorter days at work this week and needed to call Andrew halfway into it...I was so out of breath and uncomfortable that I was starting to get nervous I wasn't going to make it home! And I wasn't exactly power walking...not even close. I'm trying to be understanding and patient with my body but it's super frustrating to feel like I can't even WALK. I'm really having to slow down this trimester and keep gently reminding myself these last few weeks are about remaining gently mobile and healthy and not trying to smash any fitness goals. Take your own advice Catie! I just love to move and be active and push myself to achieve fitness goals so it's incredibly hard for me to slow it down. I spent some time reframing my mindset today. I'm still going to try to do some light activity most days. If that's only 15 minutes, so be it. I'm going to shorten my walks and focus more on some gentle prenatal yoga and stretching. Thankfully, many of the prenatal fitness DVDs I've been trying and reviewing are gentle and don't seem to aggravate my discomfort like walking does...so weird!

As for lunch, we packed up some PB sandwiches on whole grain bread and brought along lots of water and fruit. Connor enjoyed his sandwich with a side of raisins and a cheese stick. I love packing lunch for work and play. I'd so much rather bring something healthy from home than have to grab a fast fix on the fly when you're starving and more apt to make poor choices. 

So tell me... what are some favs in your picnic basket? Do you have any family weekend rituals that revolve around outdoor or fitness related activities? 

Maternity Active Wear, Cankles, and Why This Won't Be a Baby Fitness Blog Forever

I promise this blog is not intended to be a diary of all things prenatal fitness related. Obviously, since that is my reality right now, it's forefront in my mind and the topics flow naturally. Plus, I know lots of Momma's and Momma's-To-Be who might benefit from my knowledge and experience. Either way, I'd love for you to keep checking in as I intend to address all aspects of fitness and wellness. In the coming months, I have some exciting ideas to share here, experiences for which I'd like to take you along for the ride, and much more! But for now, lemme bitch about my cankles...

Holy. Moly. With my pregnancy with Connor, and now with Declan, I've been largely spared from the edema. However, I know many women who have suffered with the swell. Unfortunately, this is largely something you probably can't control. As pregnancy progresses, changes in blood chemistry will cause fluid to shift to your tissue. Not to mention the pressure your uterus puts on your pelvic veins and vena cava pooling all of your blood below your knees, resulting in marshmallow extremities. Pregnancy is so. sexy. The big barometer tends to be the day when you have to stop wearing your wedding rings. I'm eternally thankful that I've been spared having to banish my bling to my jewelry box...but my ankles! Awful. I'm on my feet all day running around a hospital as a speech therapist and it's doing me no favors in the lower extremities. By 4:30 my legs are feeling tight, swollen and look awful. If this is your plight, the tips you can find online have helped me. Here are my favorites:
- While you should avoid standing for long periods of time, physical activity is good and keeps the blood flowing. I've been walking and doing workouts like barre, yoga, and resistance training with prenatal modifications.
- Avoid extra salt.
- Drink LOTS of water...side effect of having to pee more than I already do sucks but it's good for you!
- Nightly leg and ankle massages with my Mamma Mio Lucky Legs Gel...thanks to my amazing husband who would probably feed me grapes too if I let him. My elephant ankles are eternally thankful for the pampering.

- Some people swear by compression hose or socks. I haven't gotten on board with this yet. While I'm sure it will help...and while it's technically winter here in Florida...those just sound so hot and uncomfortable.

Finally, do me a favor. Keep an eye on the swelling in your legs. It's generally cause for concern, and a call to your doctor, if he swelling is sudden, severe, or if one leg is more swollen and painful than the other signaling issues with blood pressure or blood clots.

Ok, so convinced staying active can help control your poor puffy legs? Good. Now to dress the part. I wanted to share my favorite pregnancy find...Old Navy Active Maternity! Due to the nature of gym wear, I was able to get away with my normal gym wardrobe for about 20 weeks without fear of stretching out my clothes too much...or just looking unsightly. However, though 20 weeks remained, it just wasn't long enough to warrant expensive investment in maternity active wear...even though I practically live in yoga pants if I'm not in scrubs. Cue Old Navy. I actually LOVE their active wear line. One of my favorite pairs of compression tights are made by them. Their gym duds are well made and at an attractive price point. They even get in on some of the cute trends like patterned leggings. Same holds true for their maternity versions of their active wear line. While there isn't a HUGE selection, I was able to choose some super comfortable, very affordable, quality pieces to get me through the last half of my pregnancy. I kept the styles simple but I was able to score a cute pair of compression capri's in a trendy pattern. I purchased the following:

1/4 Zip Top - Perfect for chilly Florida days heading to and from the gym or as an extra layer for walks and outdoor workouts.

Smocked Side Tanks - in sky, carbon, and black. SUPER flattering, wicking, and comfortable.

My FAVORITE - Compression Capris in black jack print. Also purchased in black. LOVE the full belly panel. Keeps things smooth and they stay up. Love the subtle, trendy pattern as well. 

My other favorite - Long Boot Cut Compression Pant - same merits as above only longer.

Empire Hoodie - Soft, cozy and flattering fit. Great as an extra layer for gym and lounging around the house.

So tell me... what are your favorite remedies for swollen ankles and where have you purchased your favorite maternity active wear?

DVD Review: Fit & Sleek Prenatal Physique

I'm a self professed fitness DVD fanatic. My personal library has well over 100 titles...now I'm curious, I know it's a lot...I should count. At some point in the near future, I'll do a post on my history with fitness DVDs, why I love them so much, and give you a glimpse into my personal library. But for now, I'd like to begin reviewing my recent prenatal fitness DVD acquisitions.

As I mentioned in my previous post, I've had to change my routine for my third trimester. I ordered a few programs to get me through the last few weeks of pregnancy. Actually, they are all so good I wish I'd ordered them to have on hand sooner! That's ok though. Upon initial review and completion of each program, I'm realizing that these serve as excellent post-natal programs as well. With Connor, I was able to resume light activity virtually right away. Yay for uncomplicated vaginal deliveries! 4 days post partum I was able to begin short walks and within 6 weeks had progressed to returning to light yoga, resistance training, and walking. By 3 months I was pretty much back to my regular fitness levels with the exception of core strength...that took a little longer to return. My Flow peeps know how long I struggled to hold my planks with them again! Anyhow, while I only have a few more weeks to enjoy these DVDs while pregnant, their exercises and intensity are just what I'm sure I'll need to get back into my fitness routine for the post-natal period.

Up first:

Fit & Sleek Prenatal Physique

Instructor: Leah Sarago (www.leahsaragofitness.com)
Fitness Level: All
Cardio: Yes
Strength Training: Yes
Flexibility: Yes
Equipment Needed: 3 sets of hand weights (light, medium, heavy: example 3, 5, and 8 lbs), chair or bar for balance, mat.
Overview and Impressions: This is an excellent workout. It is broken down into the following segments: 5 minute warm-up, 15 minutes each of Upper Body Cardio Sculpt, Upper Body Mat Work, Lower Body Barre, Lower Body Sculpt, Prenatal Core, and Prenatal Stretch. I love that each of these segments can be done alone or you can mix and match segments based on your fitness level, time availability, personal movement limitations, etc. The DVD also includes a weekly training plan targeting the beginner, or intermediate/advanced exerciser. The schedule recommends segments on different days of the week targeting different workout lengths. For the advanced exerciser, for example, the schedule recommends you perform two of the segments twice through for a 60 minute workout.
Leah is an engaging instructor and presents herself as motivating but down to earth. The DVD visuals are pleasing. The instructor wears modern workout clothing and the studio set is bright and modern. Looks like a neat group fitness studio space! I'd love to work out in it live. The music choices for this DVD are also very good. There are several recognizable covers of popular radio hits such as "Titanium".
She demonstrates proficiency throughout the workout in proper instruction and offers many explanations and demonstrations of modifications for all stages of pregnancy. She consistently reminds the home participant to acknowledge limitations and do what feels comfortable and doesn't hesitate to recommend you change or stop a movement if it doesn't feel right.
Also worth noting, there is a flare of "barre" based movement patterns throughout this entire workout. While many of the chosen exercises feel like traditional resistance training moves, there are twists to how the upper and lower body workouts are performed that very much possess the "barre" element. Upon visiting Leah's website, it is clear that a lot of her training style revolves around this type of movement as many of her other DVD offerings are centered around the barre concept. I feel that this DVD is accessible to all but my only word of caution may be familiarizing yourself with barre style movement as early as possible in, or even before, your pregnancy. I could see how some of the movements might feel a little bit awkward if you weren't familiar.
I'm really enjoying this DVD overall. At this point, I LOVE the 15 minute segments...at 32 weeks, anything much longer than 30-45 minutes is killer. I love that I can commit to 15 minutes, get a good workout, and tack on another segment if I feel like I have the energy to do so. Briefly, here are my impressions of each segment.
Warm-up: Great low impact warm up that targets all areas of the body to prepare you for any segment  or segments you choose to do.
Upper Body Cardio Sculpt: In this segment, you perform a combination of cardio intervals with a focus on upper body strength while holding light (3 lb) hand weights. You can certainly go lighter (1-2 lbs or use no weight at all). The weights are held while you do a series of low impact cardio step touches, punches, and reaches. In between each interval, you perform an upper body sculpting exercise targeting shoulders, biceps, triceps, back, and chest.
Upper Body Mat Work: I think I was expecting to use weights in this segment but was surprised when none were used. This segment is barre-style. If you are unfamiliar with this type of training, then this might be the segment that feels the most unusual. Alignment and maintaining core strength are important. You do a series of isometric movements in various plank and push-up positions targeting the upper body. This segment was one heck of a core workout as well!
Lower Body Barre: Targets just what it says and in the manner described! Using a chair for support, Leah guides you through sets of plies, pulses, and targeted glute, hamstring, and thigh work using small isometric movements and stretches.
Lower Body Sculpt: This segment targets lower body in a more traditional way. Using a heavy dumbbell, you'll perform plie squats, deadlifts, and various lunges. You'll also get a little taste of barre style work with some pulses thrown in here and there.
Prenatal Core: Great core segment focusing on modifications that are appropriate for use during pregnancy so you can still target abs. Being in my third trimester, I found this segment difficult which is surprising since I've been training abs consistently. My favorite exercises were the table top and pointer series at the end of the segment.
Prenatal Stretch: Great 15 minute flexibility segment. Great combo of athletic style stretching with yoga based flexibility poses. The stretches were appropriate and easy to modify as necessary. The sequence flowed nicely and I can see myself performing this segment several times per week. Great poses to help keep the hips open and flexible in preparation for labor.

Overall, fabulous DVD with an engaging instructor and good music. Accessible for all fitness levels through all stages of pregnancy. I'll be incorporating this one into my rotation several times per week. As I stated previously, I definitely feel this makes for an excellent post-natal workout since the program is gentle, low impact, and modifications are appropriate for the post-natal period as well.

Preview the workout here: 



 Ready to try it out? Snap up your copy at my Amazon shop!



(This is my own independent review of this fitness DVD. I purchased this DVD independently and offer an affiliate link from my amazon shop for its purchase. I receive commission on any purchases made through my amazon store front.)