I used to be pretty active prior to having Mikayla. Then when I got pregnant, I was SOOOOO tired, all the time!! I couldn’t bring myself to go out after work. I actually fell asleep at my desk one time…. SITTING UP.
So one of my resolutions this coming new year, will be to get my flat butt back into the gym again. (My other resolution is to read more! Check out my Winter Reading List.)
But how?? I want to spend an hour (max) at the gym, not sure how many times a week yet, but I’m gonna do my best. My goal would be to tighten up my core and build that strength again. Also, my butt!! Where did it go?!
Here’s my goal:
I’d like to strengthen my core and glutes and be able to run around and keep up with her without feeling out of breath!
This is what I did:
I messaged a friend I met through blogging, Reg Lok, she’s a Kinesiologist who loves to write, and is so good at it! Her blog is reglok.ca. She writes all about life as a Kinesiologist, fitness, food, her family and she sprinkles in bits of style & shopping posts as well! I asked her a whole bunch of questions about getting back into working out and what I should do! Here’s what she said:
Reg, after a year long hiatus from any sort of physical activity, do you have any tips for getting back into a good gym routine without feeling overwhelmed?
The best thing to do after a long hiatus is to be patient and try everything. It is important to realize that over time, things change, tastes change. What you used to love doing 2 years ago may no longer be your favourite thing to do anymore. Give yourself time to try different things and find what you love. If you love something, it is more likely to stick. Start off slow, 1-2 sessions per week and add on. And be gentle with yourself!
What kind of workout routine should I start with? (How many reps?)
Being a busy working mom, I would recommend efficient workouts. Choose exercises that combine strength and cardio to reach your goal of strengthening the core, butt and not be out of breath. HIIT workouts are a go-to for me. Usually I choose 4-6 high quality exercises and rotate through them 3-4x (Example: 3 rounds of 5 exercises). Try incorporating exercises that target upper body, lower body and core to ensure you are getting a well rounded workout. To get a cardio component, minimize rest time between exercises.
With regards to reps – it is hugely dependent on the weight you are using and your fitness level. Aim for 10-16 reps, with the last two reaching muscle fatigue (you can’t do anymore with good form). If you aren’t fatigued by the last rep, increase your weight. You can typically use heavier weights with the lower body, so do less reps. Remember to focus on good form to prevent injury.
I have a few workouts on my blog, reglok.ca, that could get you started.
Here’s a sample workout:
UPPER
3×12
- shoulder press to squat
- bent over row
LOWER
3×16
- weighted squat
- walking lunge with lateral raise
CORE
3×10 per side
- walking plank
- knee to elbow touches in plank
All of these exercises will work the whole body but each one will concentrate on a specific body part. Visualize contraction of the muscles you are working.
Should I go once a week? Or do you recommend twice a week?
Start with 2x/wk. Evaluate how you feel then go from there. Research has shown that if you start gradually, adherence is increased and there is less chance of injury.
I’m gonna do my best to stick to doing this 2 times a week and see how it goes. I’ll keep you guys posted! Do you have any workout tips? Or any questions for myself or Reg? Let us know in the comments!
PS. These are my favourite leggings right now! They’re from Canadian company, Lolë. They’re the Livy Legging. I love them cus’ they’re high waisted and have a compression waist band.
About Reg Lok:
Reg is a kinesiologist and a Vancouver wellness blogger. She writes on nourishing the body and mind through movement and hopes to spark inspiration in others to fall in love with it. She is a mom of two girls, loves shopping desks and a good glass of wine.
Thank you to Reg who helped me put together this post. Her Instagram stories are actually what inspired me to put this one together.
Follow her on Instagram @reglokv and Twitter @reglok
Amanda is a writer, photographer, videographer and a content creator with a passion for sharing stories. With her family of 5, they share experiences, tips and ideas that empower Moms to make memories with their families right here in British Columbia.
Aw, this warms my heart! You are taking care of yourself and it’s going to have amazing benefits for you and Mikayla (and probably a little for your hubs too!). Thanks for including me in this journey. <3