Nausea has taken the best of me like I mentioned last week.
If I’m home for the day, I am good to workout after 11:00am once my nausea has subsided. My daughter usually naps by noon, so it’s a perfect time to get a quick sweat sesh in!
I never really used the resistance band for an ENTIRE workout, but I wanted to do something different for my Tabata routine. I have it at home, so might as well use it!
I like to use “A HIIT Interval Timer” from the app store for timing.
Tabata is simply an interval training workout that has 20 seconds of “work” and 10 seconds of “rest” for 4 minutes each round. I like to do EIGHT rounds; totaling 32 minutes.
I use my stationary bike at home to warm-up for about FIVE minutes, then I get that timer going. Click HERE and HERE to see some pictures of the moves I mention below with the resistance band.
Note: For the exercises with an * next to them, just take the band and wrap it around the top hinge of your door as is in the picture below.Here’s the resistance band routine that I just have to share with y’all:
Resistance Band Tabata [8 Rounds, 32** Minutes Total]
- Sumo Squat*
- Jump Squat [hold on to the bands as pictured and jump]*
- Upright Row
- Bicep Curls
- Jumping Lunges [hold on to the bands and alternate each leg, option to just down alternating reverse lunges]*
- Sumo Squat w/ Overhead Press
- Sumo Squat w/ Low Row [as pictured]*
**For more information on my fitness routine/ coaching click here.
And… I’m back for another Tabata Tuesday installment! Granted I know it’s Wednesday, but I forgot to post it 😉
What is Tabata? Click HERE for the details!Spring in coming, so it’s time to get those body ready for summer fun!
For this routine, you won’t need any dumbbells and can do it anywhere!
However, you do have the option to add in dumbbells where ever you see a “*” if you want an extra challenge/ have them handy.Set your timer for 20 seconds WORK, 10 seconds REST. You’re going to perform each move for 4 minutes (8 rounds total).
We have EIGHT moves for a total of 32 minutes (be sure to warm up before and stretch after your workout). You can go straight through for 32 minutes or rest for a minute after each move, which will bring your total time to 40 minutes.
- Skaters (tap side to side to modify)
- Jumping Lunges* (do alternating lunges to modify)
- Jump Squats* (squat pulse to modify)
- Mountain Climbers (take one knee in at a time slowly to modify)
- Plank & Tap (tap your hand to opposite shoulder; alternate)
- Plank Jax (tap side to side with each leg in plank to modify)
For personalized workouts AND meal plans, check out my coaching page HERE.
The last time I posted on my health and fitness routine was in THIS blog post. That was over a year ago!
I’ve come a long way since then.I have posted some blogs on Barre and Tabata – which I still both do. But I’ve started to incorporate more strength training and cardio on my own time (or finding classes here and there to take).
I had to buy new sneakers since my Asics were dying on me. I got these Everlast ones that were on sale. I absolutely love them for strength training!I have the say the combination of Pure Barre and Tabata has been amazing for my body. I haven’t felt this strong (and toned) since I did bodybuilding pre-baby in 2014. I can even do tricep push-ups; something I was never able to do. I try to do barre 3-4 times a week. I teach 3 Barre classes a week and try to take 2-3 Pure Barre classes on my own.
Here’s what my current fitness routine looks like during the week:
- Monday: Barre Class (Lower Body & Core)
- Tuesday: Rest Day
- Wednesday: Barre & Tabata Class
- Thursday: Barre Class
- Friday: Tabata/ Strength Training
- Saturday: Cardio Barre
- Sunday: Active Rest Day
I also am updating the top 15 items I try to stock in my fridge/ pantry (for Samantha & I). You can check out my favorites from from last year HERE (very slight change).
- Instant Plain Oatmeal Packets (for the added iron for my anemic self)
- Teddy’s Natural Peanut Butter
- Chia or Flax Seeds (whichever was on sale)
- Trail Mix (from WholeFoods Bulk area)
- Fresh/Frozen Fruits and Veggies
- Milk (whole dairy plus soy or almond)
- Protein Bars (I try to have a few Quest bars on hand)
- Greek Yogurt (store brand or Stonyfield)
- String Cheese or Babybel Light
- Gluten-Free Pretzels
- Harvest Snap Pea Crisps
- Alexia Sweet Potato Fries (Sam loves them!)
- Boca Veggie Burgers
- Dark Chocolate (Usually Ghirardelli 72%)
Is every week perfect? Absolutely not. Just like I mentioned over a year ago, things are going to come up or happen, especially with a toddler. But I’ve learned to focus on eating more; if I can’t get to the gym, I make sure my eating is on point. I also focus less on the scale. I weight myself about once a month (last time I was 153lbs) now and try to just go based off of my clothes. I like the size that I am at so I know if my clothes are starting to feel snug, I have to kick it up a notch. 😉
Question: What does YOUR fitness routine look like?
Did day light savings time throw you off this week?***
Oh, guess what? The Fit Coffee Mom Facebook page has reached 100 likes! This transition has been on my mind for a few months now. I have to say, it has been a tough going from Nutritiously Sweet to Fit Coffee Mom. I had established N.S over the span of 5 years. I just didn’t feel much of a connection to it anymore due to my new “mom lifestyle.” I still enjoy my sweets, but I don’t find myself baking as much anymore. From time to time, I will create goodies for Samantha like her toddler muffins or some healthier Reese for myself. Other then that, it isn’t a weekly occurrence as it use to be.
As promised on Facebook, I am hosting a giveaway for reaching 100 likes!
It will include a copy of my virtual bookcamp e-book for FREE. Just in time for the holidays to whip your butt into pie eating shape. I’m just kidding, but in all seriously, why else would you want to burn extra calories?#kidding #maybe 😉
Giveaway will include:
A $25 gift card to Target. Who doesn’t like Target? You can grab some coffee, protein bars and something for baby all at once. 😉
And as mentioned, my Virtual Bootcamp Ebook –4 weeks of fitness, health tips & more (a 29.99 value)!
How do you enter to WIN?*
Simple. Leave a comment below telling me what you are THANKFUL for this season. For THREE extra chances to win, you can do one or ALL of the following:
- FOLLOW the Fit Coffee Mom blog
- Click LIKE on the Fit Coffee Mom Facebook page
- Follow the Instagram page for fitcoffeemom.
Thank again for your support friends.
I am linking up with Amanda at Running with Spoons for Thinking OUT Loud Thursdays, thanks for hosting!Have a great rest of your week. 🙂
*Giveaway closes on November 17th 11:59 EST. Winner will receive both giftcard and ebook via email by November 20th.
Since my pregnancy in late 2014, I have been very into Barre and “Barre-like” workouts. Barre has helped to keep me in shape while keeping my back pretty pain free.
I was a Tabata, HIIT, kickboxing and body building junkie before pregnancy (and lower back injury from early 2014, but that’s another story).
But with severe back pain, I ended up going to physical therapy and my doctor suggested thanking things down
a hundred a few notches.
Barre is low impact, yet very effective for toning up. It incorporates light weights and high repetitions as well as a “barre,” mini balls, resistance bands, etc.For an great article on Barre workouts, click HERE. Most barre classes will have a similar structure: There is a warm up that will include planks and push-ups.
There will then be a series of arm exercises followed by a lower-body section to work your thighs and glutes with or without the barre. Finally, you’ll finish with a series of core-focused exercises and a cool down.I still try to get some cardio (spin or Arc Trainer) in because Barre doesn’t really get your heart pumping as much as a Tabata or HIIT class would, which is why I decided to do a Barre Inspired Tabata routine just for you!All you need is a timer (I use a HIIT Interval Timer app on my phone) and a set of light weights (no more then 5lbs, I used 3lbs). Set your time for 8 rounds, each round being 20 seconds on, 10 seconds off for 4 minutes… and GO!
‘Barre Inspired’ Tabata [8 Rounds, 32* Minutes Total]
- High Knees (to modify, bring one knee up at a time for a “standing crunch”)
- Tricep Push-ups (on knees if needed)
- Plank Jacks
- Plié to Overhead Press (add heel lift for extra challenge)
- Plié Jumps (stand in a plié and JUMP!)
- Bicep Curls & Hammer Curls w/ Lunge Pulse (alternate between the curls for each round)
- [Weighted] V-Up’s
- Leg Lifts to Knee In’s
- [Weighted] Hip Lifts w/ Heels Lifted
*Be sure to warm up and cool down!
Check out my previous Tabata Tuesday posts:
Tabata Tuesday #1
Tabata Tuesday #2: Kettlebell Style!
Instead of a Tabata for ‘Tabata Tuesday’ in October, I am going to share with you a sweaty circuit training workout, I’ve been having some of my clients do as of late.
This workout has 4 rounds; each round has 3 exercises that you perform 3 times total for… you guessed it… 20 repetitions each. I love this workout when I am pressed for time and want a really good total body workout.
As a mom, those “pressed for time” moments are more often then not. Best of all, you’ll need just your body weight but feel free to add in a set of weights for any exercise with ** next to it. And go!
Be sure to warm up and cool down before any and every workout. If you have any questions, feel free to leave a comment or shoot me an email at FitCoffeeMom15@Gmail.com.
For more information of my fitness coaching, CLICK HERE.
Other ‘Tabata Tuesday’ posts:
- Total Body Tabata
- Kettlebell Tabata
Morning friends. 😀
I am dropping in today to share another Tabata workout! This time, we are going to be using kettlebells. If you are wondering “what the heck is Tabata” then you need to check out THIS post first.
Today we are NOT going to get that fancy with moves, but we are going to get a heart-pumping kettlebell routine going! Are YOU ready?
All you need is a timer (I use a HIIT Interval Timer app on my phone) and a kettlebell! I use a 10lb one but if you don’t have one, a dumbbell will suffice.
If you have ANY questions on moves you can CLICK HERE for a demo of the ones you might need to double check like the swings.
Alright, let’s GO!Total Body Kettlebell Tabata Routine [8 Rounds, 32* Minutes Total]
- Figure 8’s
- Two-Handed Swings
- Alternating Lunges [w/ Overhead Press]
- Upright Rows
- Front Squat
- Clean & Press
- Plank & Row [Alternate sides- shown in photo]
*Be sure to warm up and cool down/ stretch!