Archives for Sep,2016

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Post-Baby Slim Down Advice

Whether you are becoming a mom for the first time or you are having baby number four, your post-baby body is always something in the back of your mind. As if adding a new and enormous responsibility to your life isn’t enough, the fear of how your body will look and react in the aftermath of childbirth can also be a major concern. While we understand that everyone’s body is different and will heal and adjust at various rates, there are a few helpful reminders we would like to share to help with transitioning back.

First, wait until you are fully healed to start a workout regimen. The doctors will most likely suggest you wait six weeks post-partum or possibly even longer if you have had a cesarean section. Yes, it is important to get back into a workout routine, however, if you jump in too soon you may end up with complications and not healing properly. Listen to your body; you will know when you are ready.

Next, pay attention to your calorie intake. If you are breastfeeding, you will need to eat approximately 300 calories above what someone who is not breastfeeding should typically consume. Make sure to check with your doctor to find out exactly what the best plan is for you. Keep in mind that your calories should be comprised of a healthy balance of proteins, fats, veggies, and carbs. For example, a bag of chips should not be your serving of carbs for the day if you are trying to shed pounds. Rather get your energy from complex carbs like sweet potatoes or added energy from fruit, and don’t forget to eat breakfast. Once you get into a routine of eating right, you really can’t go wrong. Also, if you feel really motivated try meal planning and freezing them before your baby is born. This way, you won’t even have to think about dinner in the first few months.

If your post baby eating habits are on point, then you should be on track to losing almost all of your baby weight. Remember that the last 10lbs can be the hardest to lose, and you will have to work for it. Start incorporating exercise into your daily routine even if it’s only 20 minutes per day in the beginning. Be sure and increase your intensity and duration steadily over time. You can even get creative and use your little one as a prop.
The last thing to remember is that you should not compare yourself to others. Just because your best friend into her pre-pregnancy jeans in the first two weeks post-baby, doesn’t mean you will too. Keep in mind; it took you around nine months to get this way so give yourself around nine months to get back to where you want to be. You have enough pressure on you as it is so the last thing you should do is make yourself feel bad. If you find yourself feeling down, talk to other moms who are or were in your situation. Support from those who are empathetic to what you are enduring is always uplifting. Just remember to try and stay positive and motivated and you will succeed!

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The Beauty of a Woman

A few years ago I met a man who was up from Charleston to do some business. After talking for quite some time we realized he knew a former client of mine. Such a small world it is. What I found most fascinating is how he described her. When they met she was this brave, strong woman, full of exuberance, and self-confidence, as she was dancing in a club with such passion, as if no one was watching her. He said she was a “wild one”.
I literally laughed out loud. What a great, independent woman she was. However, that was not the same woman who had originally come to me. When we first met, that “wild” woman was hiding. The woman who originally came to me couldn’t bear to even look at herself in the mirror and see her own insecurities, and was so self-conscious in how her body moved when trying to dance, she looked more appropriately suited to be dancing in church than in a night club. Throughout the several years I had her as a client, her “change” always reminded me of a butterfly spreading its wings and being set free.
For years I have seen it over and over. It’s more common than not. Women are hiding. We have been taught that we cannot be too sexy, (people will talk about us, “she must be a Ho”), cannot be too confident (then we are stuck up or conceited), cannot be beautiful (for then we must not be humble), cannot be strong (or else we are manly), cannot be independent (“she must not want a man”), cannot be opinionated (“she’s a bitch”), and the list goes on of all the things women shouldn’t be. So, we have been hiding. We hide under our clothes to hide our bodies, we learn to talk a certain way as to not offend, we look quickly to always be in a relationship, often because we are not truly comfortable with just ourselves.
Women care so much about what other people think. We care what our husbands will think, what our bosses will think, what our families will think, and what our friends will think….. but what about what WE think and feel?! Society has pushed us to be inside this tiny box. We feel the need to compete from the time we are little girls against one another instead of boosting each other up. Why? A strong, sexy, fierce, beautiful, independent, opinionated, EMPOWERED woman is the most feared thing on the planet.
At Wicked Fitness we strive to change society one woman at a time. Women are beautiful, sexy, fierce, strong, funny, quirky, silly, but most of them are lost. They’ve forgotten how to be these things and be ok with it. We give you permission!! You will actually really love that you you have been stifling. We have created a safe place where all women can be accepted and loved for exactly as they are. No boxes required. Actually, we quite prefer you out of your box. Can you handle it? Feeling sexier in your own skin? Remembering the beautiful being you truly are? Having self-confidence and opinions, and not being afraid to actually have conversations and voice them? Find your voice. Find your butterfly and set her free. Stand in your power.

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Quick Workouts For The Modern Day Woman

Regardless if you are single, married, have kids or not, working full time, or are a stay at home mom, it seems like our lives as women in modern society never stop.  For some of us a trip to the gym might be a little less of a sacrifice than others but a sacrifice none the less.  Ideally we would all like to make it to the gym and go to our favorite fitness class 4-5 times a week but in reality that can’t always happen.  Therefore, we have composed a few quick at home workouts for you to do on those days where you just can’t make that trip to the gym.

The Glutes & Legs Lift & Burn

Goal: Three rounds with only a 30 second break in between rounds.

30 -Side Lunges, 20-Weighted Walking Lunges (make sure the weight you chose is challenging but you can still complete all of the reps), 50- Air Squats (25 regular stance & 25 wide stance), 30- Jump Squats, 20- Glute Kickbacks.

The Cardio Killer

Goal: Four rounds with only a 30 second break in between rounds.

50 -Jumping Jacks, 15-Burpees, 30- High Knees, 30- Mountain Climbers, 20- Jump Squats.

The Upper Body Burn

Goal: Four rounds with a 60 second break in between rounds.

10-Push Ups, 30-Bent Over Rows, 20-Tricep Extensions, 10- Front Lateral Extensions,  10- Side Lateral Extensions, 15- Hammer Curls.  (Remember to challenge yourself on the weights you choose and you can decrease them as needed)

The Abs & Core

Goal: Three rounds with only a 30 second break in between rounds.

30 Seconds -Flutter Kicks, 60 Seconds – Bicycle, 60 Seconds- Plank, 60 Seconds- Side Planks (30 per side), 30 Seconds -Jack Knife, 30 Seconds – Russian Twist.

Once you get acclimated to these workouts you can always incorporate additional exercises and switch them up.  Also, if you are up to the challenge, try to combine two or more of the workouts listed for an intense calorie burn.  Don’t forget to modify if you have to and be sure to warm up and cool down properly.  Lastly, just remember to stay motivated and even if you can‘t get to the gym an at home workout is better than not doing a workout at all!

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FOR THE LOVE OF THE GAME: NOT YOUR WAISTLINE

Football Season. In my opinion, more exciting than winter, summer, spring, or fall. My personal favorite season of the year. Myself, like so many others, live for weekends from August through January. Whether it’s college teams you are rooting for or the NFL, they all have one thing in common… FOOD. Football food, oh how we love it, and how it will quickly sabotage any recently laid clean eating plans. Here are just a few ways to fight the battle of the bulge with gridiron grit this season.

You throw the party! Whether tailgating or watching the game with a few friends at your house, if it’s your event, you get to plan the food. Have water bottles in a cooler, or even make fruit and spices infused water in a lemonade jar. Tell your friends it’s a BYOB event if they are set on beer with the game. Guess what? These days there are tons of clean eating, football food “cheats” recipes available online. Try buffalo “chicken” cauliflower bites, or turkey meatballs, or even veggie slices instead of chips and dip.

Make it a workout. Those players are working hard out on that field, (most weeks anyway). So, why don’t you challenge yourself also? Every time the opposing team scores, or your own team scores (your choice), do 20 pushups. They aren’t as hard when you are doing them in sets with rests in between. Why not try doing sit ups the entire commercial break, every commercial break, your abs will thank you. How about standing up from your couch and sitting back down 20 times each commercial break? Even doing a fast lap around the block every time the other team scores? The possibilities to get in a workout while you watch the game are endless!

Don’t mindlessly snack. How often are you getting so wrapped up in the game that before you know it, that entire bag of chips and dip sitting in front of you is gone? It’s very easy to not be monitoring portion control when we have food in front of us and we are distracted. So, if this is you, first, change up your snack. The healthier the better, like fresh vegetables or apple slices. Then, if you can also only put out a regular sized portion, so you know when it’s gone, snacking is over for a while. Also, eating an actual healthy meal before the game will stave off hunger and the desire to just eat and eat.

Water Challenge! You have a block of time set aside for the game. So, you are saying, it’s not like a regular day, when drinking your water can run behind schedule because of that work meeting, or kids sports practice, and so on. How much water can you possibly drink during the game? Challenge yourself. You are already close to a restroom and commercial breaks are often. It will hydrate you, and keep you feeling full longer so you don’t mindlessly snack. Remember, water is KEY for flushing fat!

So, there you have it! Just because football season is here doesn’t mean you have to sacrifice all your hard work in the gym. Keep to your goals. Remember, what you eat and do today will affect your whole fitness game plan. Champions are not made over night, nor is a healthy fit body. It takes work, and constant dedication. If you need a pre-game pep talk, we, at Wicked Fitness have got you!  Go TEAM!

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