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Pre-Natal Workouts

*Consult with a health care professional prior to engaging in any type of exercise. And continue to talk with your doctor throughout your pregnancy about exercising to avoid any risks.

Why Exercise While Pregnant?

  • Decreases common discomforts such as constipation, swollen extremities, leg cramps, nausea, varicose veins, insomnia, fatigue, back pain, and more
  • Helps prevent excessive weight gain
  • Can assist in prevention of urinary incontinence, pregnancy-induced hypertension, diastasis recti and in controlling gestational diabetes
  • Helps to improve posture and body mechanics, facilitate circulation, reduce pelvic pressure, and increase energy levels
  • Allows a faster recovery and also can help overall psychological well-being

 

What Exercises Should I do?

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The most important thing to do is to LISTEN TO YOUR BODY. If something hurts or doesn’t feel right then don’t do it. Every person and every pregnancy is different. Don’t ignore any warning signs.

  • Aim to exercise 3-5 times per week for 45-60 minutes
  • Keep the intensity to a RPE (rate of perceived effort) of 5-8 on a 10-point scale. There is no magic heart rate number to stay under, but do not exercise to exhaustion. Instead work at an intensity you feel comfortable at
  • After the first trimester avoid exercising in the supine position for extended periods of time, or avoid all together if directed by your health care provider
  • During pregnancy some muscles shorten & tighten (shoulders, chest, low back, hamstring & calves) so it’s important to stretch these muscles first, then strengthen muscles that lengthen & weaken (upper back, glutes, abdominals, pelvic floor, & quadriceps)

Cardiovascular Exercise:

  • Walking, jogging, eliptical, swimming, stair stepper, stationary bike, light aerobics
  • Stick with cardio exercises that do not require too much balance, as your center of gravity shifts during pregnancy

Stretches for Tightened Muscles

  • Goal Posts
  • Door Stretch (chest)
  • Shoulder Shrug
  • Spinal Flexion (seated / standing)
  • Cat and Cow
  • Hamstring Stretch
  • Calf Stretch

Pelvic Floor Exercises:
Pelvic floor exercises are important for a number of reasons. The muscles of the pelvic floor affect bladder, bowel, and sexual function. Exercising the muscles of the pelvic floor can help prevent urinary incontinence and pelvic pain as well as helps with control and relaxation during the pushing phase of labor.

  • Kegel tighten the muscles you would use if you were trying to stop urinary flow (Drawing up the muscles between your legs). Hold for 10 seconds, relax, and repeat. Make sure to breathe while tightening the muscles. This exercise can be done anywhere, so be sure to do it often
  • Pelvic Tilt
  • Bird Dog
  • Cat and Cow: includes a pelvic tilt and also works/stretches back muscles

Transverse Abdominis (TVA) Exercises:
These are the deep abdominal muscles that are important in pushing during labor, can help decrease chance of diastasis recti, can help keep your abs stronger throughout pregnancy and after delivery. Strong TVA can help reduce lower back pain and is another important muscle to assist with the pushing phase of labor.

  • Activate TVA: visit website to view video on how to activate TVA
  • On all of the above Pelvic Floor exercises make sure you activate your TVA

Upper Back & Shoulders:
The chest size increases during pregnancy, which can draw your shoulders forward; lengthening and weakening the upper back muscles. Breastfeeding / bottle-feeding and holding / rocking a child can also draw the shoulders forward. We need to get the back and shoulder muscles strong to decrease aches and pains along the way.

  • Posture – continually think about your posture. Draw your shoulders back, sit/stand up straight.
  • Scapular Retraction
  • Upright Rows
  • Inverted Row
  • Front & Lateral Raises
  • Cross body Pull & Press
  • Alternating Pullover
  • Seated external rotation

Legs, Hips, Glutes:

The added weight and pressure from being pregnant can cause pain and discomfort in the hips, glutes, and legs. Keeping these parts of the body strong and flexible is important in the effort to reduce the pressure, pain, and discomfort. Strong legs can also assist in the pushing process during delivery.

  • Side Lying Leg Raises
  • Clam Shell
  • Hip Bridge (on stability ball)
  • Fire Hydrants
  • Donkey Kicks
  • Step Ups
  • Hip Hike (helps prevent and relieve round ligament pain)
  • Squats
  • Lunges (hold on to something for balance)

 

Uncategorized, workouts

Running Tips

Over the course of a week I posted a variety of running tips on my Facebook & Instagram pages. The idea was to help runners get out of their usual slow(er) paced jog and start implementing some different styles of running to increase speed. Don’t get me wrong, I enjoy a leisurely jog with a friend to catch up and laugh and forget that we are actually running, BUT if you want to improve speed and hit some new PR’s you have got to start some harder runs. You can still run with the friend; just don’t expect to talk much until the training run is over! Go grab a smoothie after for the talking time.

RUNNING TIP #1: DO SPEED WORK
Speed work is the key to running faster, but also the type of running that many runners avoid. They often avoid it because 1) it’s HARD &N 2) they don’t really know what to do.

You have to run fast to run fast! This is why speed work is essential. If you have access to a track that is the BEST way to do speed work, but a treadmill or anywhere outdoors will also work just fine.
Add a speed day into your running schedule every week to see progress. If you don’t already have a solid running base, first build that up before attempting speed work.

For half marathon runners you should build up to 800-1200meter repeats; for marathoners build up to 1600meter repeats. Start with the 400’s and add on 200 meters every 2 weeks (600’s, 800’s, 1000’s, etc). Stick to running 4-6 miles (including warm-up & cool down) on speed days.

Try this speed workout to start

  • 800 meter warmup
  • Dynamic Stretching (see video below)
  • 800 meter striders (click for demo)
  • 8 x 400 repeats with 1-3 minute rest between
    • Run 10% faster than 5k race pace
  • 400-800 meter cool down and stretch

 

RUNNING TIP #2: TEMPO RUNS
Tempo runs help you build up that faster speed over a longer distance. You should Kelli Steamboat MarathonNOT be able to have a conversation during this run, but should be able to answer yes or no questions. You are running the tempo pace at an 8 on a scale of 1-10 or approx. 30-40 seconds slower than your most recent 5k pace.

Start with the 5 x 4min tempo pace w/ 1min jog between. Next week do 4 x 5min Tempo with 60-90sec. jog between. Then try 20min at tempo pace. Continue to build from there until you are doing a warm up followed by 3 miles (half marathoners) or 6 miles (full) at tempo pace, 5 min jog, then another 3 or 6 mile at tempo pace. 

Start with:

  • Warm up 1 Mile
  • Dynamic Stretches
  • 5 x 4min of tempo pace with 1 min jog between

RUNNING TIP #3: THE LONG RUN
The long run not only helps us build endurance, but also confidence in our running. For half & full marathoners you want to slowly build up your mileage each week, but also want to scale back every couple of weeks to ensure you don’t over do it. .

Half marathon: 10 weeks out (8, 9, 6, 10, 11, 6, 12) – give 2 weeks to taper
Full Marathon10 weeks out (16, 10k race or 12, 18, 10k race or 12, 20, 12, 20-22) – give 2-3 weeks for taper

Drink a lot of water along the way and find energizing foods to eat before and during your run that don’t mess with your stomach.

RUNNING TIP #4: STRENGTH TRAINING
Building and strengthening your muscles can make you a stronger, more powerful and faster runner. Too many runners neglect strength training; resulting in imbalances, injuries and slower running times.

WORKOUT:
Squats: 20
Side Lunge w Leg Lift: 10 each side
Pushups: 10-20
Superman: 20
Goodmornings: 20
Reverse Lunge: 10 each side
Arm Circles: 20s fwd & 20 back
Scapular squeeze: 10
Curtsy Lunge: 10 each side
Plank: 30-60sec
Donkey kick to Fire Hydrant: 20 each side


RUNNING TIP #5: RUN DIFFERENT ROUTES
Running the same route over and over will allow your body to get complacent and unless you are running the exact race route, it might not help you much on race day.

By mixing up the routes and terrain you are able to push your body more, keep things more unpredictable, and allow yourself to excel in more races. Try uphill, downhill, flat, stairs, road, trail; longer versions of all of those, try these varieties at the beginning and at the end of your run. MIX IT UP!


RUNNING TIP #6: START SLOW & RELAXED
Start your runs slow and relaxed; then gradually ease into a faster, comfortable pace. If you start too fast you will run out of steam. It’s easy to get wrapped up in the hype of a race and to start out way too fast.

Try to keep calm, run your own race and don’t let others influence your pace too far outside your comfort zone. I mean a little push from other races isn’t always a bad thing 🏃🏻‍♀️ catch me if you can🏃‍♀️

Your body needs to warm up. You can warm up before the race starts with a light jog and striders but still be sure not to go chasing someone running a minute faster than your pace.


RUNNING TIP #7: GET COMFORTABLE WITH BEING UNCOMFORTABLE
If you want to make progress you have to push outside your comfort zone. So, get comfortable with being uncomfortable. .

When you feel ready to slow down try pushing yourself one more block. It’s not easy, but it can & will be done!


RUNNING TIP #8: HAVE FUN!!!
As soon as running stops being fun you are going to stop doing it. How can you keep running fun?

– Find a couple running buddies (1 to talk with on a slower run; 1 to challenge you on a faster run; 1 to explore with you on a new run; and 1 to keep you accountable)

– Try different types of runs (speed, tempo, long, trail, uphill, etc)

– Run different routes and find some scenic ones

– SMILE while you run. I’m serious! And smiles are contagious, so maybe you can make another runner smile too

 

If you try any of these runs post a photo on Instagram or Facebook and use #healthyhabitsbyhahn

 

Uncategorized, workouts

Workout with your Kid(s)

We all know that when you have kids it can be a struggle to prioritize working out and taking care of ourselves. BUT…in order for us to be our best self and the best parent/spouse/daughter/son/friend, we need to have self-care strategies in place and make sure we are healthy!Whenever possible I encourage you to take time out for yourself to exercise, but some days/weeks it just isn’t possible, so why not get in a workout while playing with and enjoying the company of your child(ren).

Don’t get me wrong, it can be a complete chaotic mess trying to work out with kids, so keep expectations low and just try to have fun and MOVE. In video 1 I tried to choreograph it more with the kids and even bribed my son with a donut to film with me (he’s quite stubborn like most 3yr olds!) and it didn’t really go how I envisioned, but o’well, we did it. Video 2 I just threw the camera on and went for it and it actually was a better workout and a little more fun for us all I think. Video 3 was a fun outdoor workout that you could do at a local park!

Video 1: Try to do 2-3 rounds if possible and you can use a dumbbell or a milk jug filled with water. My animal sounds are way off, but you’ll get the picture 🙂

  • Gorilla Squat & Reach: 15
  • Kangaroo Hop & Curl: 15
  • Bear Crawl: 30
  • Flamingo (1 leg deadlift w/ a row): 10 each side
  • Frog Jumps: 15
  • Elephant Trunk Swings: 15 each side
  • Hippopotamus hip bridge: 30
  • Down Dog Leg Lifts: 15 each
  • Fire Hydrants: 15 each


Video 2: 
grab a milk jug or dumbbell and start moving

 

Video 3: a great workout to do at a local park. If you’re lucky your kids will throw snow at you too! 😉

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My Favorite Health & Fitness Things

With all the fitness and health trends out there, I thought I would share some of my favorite things with you. So, here they are:

EXERCISE:

  1.  HIIT (High Intensity Interval Training): fast, “fun”, effective
  2. Exercise Bands: so versatile and a game changer for exercises. Also, easy to take with you anywhere
  3. TRX Suspension Trainer: another versatile and portable piece of equipment. But, learn how to use it properly from an expert before getting one!
  4. Exercise with Friends: turning happy hours into workout sessions can lead to a healthier friendship. Go for a walk/run, find a workout class to join, grab coffee and explore your neighborhood, bike rides, etc.
  5. Finding Workouts You LIKE: and ideally will stick with. From yoga to zumba to HIIT and crossfit there is a plethora of workouts available. Find what you like and DO IT. Even if that’s walking with a friend

NUTRITION: (and even my kids and husband like all of these!)

  1. Chicken Crust Pizza: just try it! Easy, high protein, delicious, PIZZA
  2. Flourless Chocolate Chip Chickpea Blondies: yum, that’s all
  3. Organic Edamame Spaghetti: found at Costco. Spaghetti has never been tastier or healthier! I pair with shrimp and pesto
  4. Protein, Veggies & Whole Grains: it’s so simple and what I eat for almost every meal. A lean protein of choice, veggies galore, and occasionally some quinoa or brown rice or farro.
  5. Meal Planning & Prepping: makes life so much easier!

OTHER

  1. Self-Care: taking care of yourself makes you a better YOU which reflects in how you treat and care for others. Find what self-care works for you
  2. Investing in YOU: Investing in your health is important and worth every penny. Even though I’m a trainer/health coach I workout with a trainer once per week and I am seeing a nutritionist to help with some gut issues. We can’t do it alone!
  3. Goal Setting: whenever you are feeling unexcited about life, set a goal! It gives you purpose, power, feeling of worth, and excitement. Shameless plug – see below for my Goal Setting Workshop happening Monday.
  4. Positive Thinking: you can actually reduce stress by eliminating negative self-talk and adding in positive thinking.
  5. Podcasts: I’m in love. I learn, I get lost in them, I enjoy them while I workout, there are endless topics. My faves: This American Life, TED Radio Hour, Radiolab, Stuff You Should Know.
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8 Steps to a Successful Resolution

How are your New Year’s resolutions going? I TRULY hope they are going well, I mean it is only January 5th. But, according to a commonly cited statistic only 8% of people actually keep their resolutions. No wonder we “repeat” our resolutions year after year. That percentage will NOT move us to the next grade! Today I wanted to share some tactics, tips, and advice on how to create a resolution (or goal) and set yourself up for success. It’s not enough to just state, “I want to lose 30lbs this year” we need to dig deeper. So, here are some steps to take

Step 1: Create SMART Goals (specific, measurable, attainable, relevant, time-bound).
ex. I will  spend less time on devices when with my kids. My SMART goal is:
“I will designate specific times during the day to check social media/email (6-8am; nap time; after 8pm) AND will only be on it during those times to do designated work (after 8pm I can mindlessly scroll). I will put a note with these times on my computer and phone and will keep devices out of reach.”

*notice my goal is an “I WILL” statement. write yours this way as well

Step 2: Add a WHY to the Goal – the why is our motivation and what will help keep us on track. My Why for the above goal is, “I want to set a good example for my children; I want to be intentionally present while I’m with them; I don’t want to miss out on these potential memories; and I find I can keep the house a little tidier when I don’t waste time on social media all day.”

Step 3: Write a Contract – Print out your SMART goals (I WILL statements) and your Why; sign it; and hang it somewhere you will see it everyday (bathroom mirror). This way you can check in daily to make sure you are on track. 

Step 4: Find an Accountability Partner: You may need to find a few people to keep you  accountable. First, you want someone with similar goals to work parallel to you. Second, you want a person who will be supportive, but will also be honest and let you know when you are slacking. Third, find someone to act as a mentor; someone who has accomplished the goal (can even be someone online via a blog, video, etc.). Fourth, find a community associated w/ that goal; the sense of belonging is comfortable, safe, and motivating.

Step 5: Believe in Yourself – you need to believe it’s possible for it to actually be possible. On the contract from Step 3 write motivating statements such as: “I can do this,” “I WILL do this,” “I deserve this,” “My family deserves this,” “I BELIEVE in myself.”

Step 6: Choose Goals that Fit Your Life – we all have different capabilities and realities. Just because Jane down the street; who doesn’t work or have kids, hired a trainer for 3hrs everyday, had a personal chef, and went on a weight loss retreat for a month; lost 50lbs last year that’s likely not your reality. Be practical about your goal and plan for how to accomplish it. Take small steps and build upon that.

Step 7: Create a Habit – practice your goals and stay consistent. This will soon turn the actions into a habit and will not just be something you do, but will be a part of who you are. If you slip on a goal, don’t let that be the be-all and end-all. Just jump right back into it. We ALL slip at times. It’s not a matter of how many times you slip, it’s how many times you are willing to get back up!

Step 8: Reward Yourself – while building that habit, be sure to reward yourself for every little success. This will help keep you motivated to continue with the goal until it does become habit and you no longer have to think about it. Have a goal to work out consistently? Why not treat yourself with a chocolate square after each workout (once it’s habit you won’t need the chocolate to motivate you). Or, pamper yourself after a week of great workouts (massage, hair, nails, new clothes, etc.)

So, what are your resolutions / goals this year?

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It’s the Holidays! Avoid Falling Off the Wagon Without Skipping Grandma’s Pie

Thanksgiving is a holiday that revolves around eating, like so many other holidays coming up! We shouldn’t feel like we can’t partake in this family-oriented, fun event; or that we can’t try out all the delicious foods displayed before us. You can, and should, eat a bit of everything. You just have to do so with some intent. Healthy habits often fall to the wayside between Halloween and the New Year, which then sets people back in their goals and requires them to reestablish their habits in the New Year. The unfortunate part is too many people fail at reestablishing their healthy habits and continue in a spiral of bad habits. DON’T GO DOWN THAT SPIRAL! Enjoy your slice of pie, then divvy out the leftovers.

Here are a few tips and ideas of how to keep your healthy habits in check during the holidays:

1. Portion control – take a little bit of everything on your first plate with the intention of skipping seconds. This way you don’t fill up on half of the foods there and feel as though you just HAVE to get more because you are yet to try grandma’s famous sweet potatoes.

2. Take a walk – while the turkey is cooking take time with the family to stroll around the neighborhood and work up those appetites. Have a walk planned for after the meal too, this might help you avoid overstuffing yourself, since you know you’ll have to get moving soon.

3. Play – whether it’s football, catch, a game of tag, use these fun games to interact with the family regularly and have fun while getting fit.

4. Kitchen workouts – instead of standing around taste testing all the food as it cooks, try some of these simple exercises between basting bouts: lunges, squats, bicep curls with canned goods, jumping jacks, pushups.

5. Plan ahead – make plans with people to do workouts between Thanksgiving and New Years to help push each other to actually go. Whether it’s the gym, an activity outside, an in-home workout, ice skating, or signing up for a new activity; if you have someone doing it with you it makes it a lot more fun and a lot more likely you will actually do it.

6. Don’t wait until New Years – there is no time like the present to get started on a healthy habit adventure. Today you can begin the journey of making simple changes in your daily life to become a happier, healthier, and more energetic you.

7. Give away leftovers – keep a minimal amount for yourself, then give the rest to guests as they leave. This will help prevent you from digging into the sugary goodness every day for the next two weeks. If you don’t have the temptation in front of you it’s much easier to resist.

8. Watch the Facebook Page & Instagram for a special Turkey Day workout

These are just a few ways to keep on top your healthy habits without missing out on all your favorite dishes. Enjoy and have a wonderful Thanksgiving!

 

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I Don’t Have Time

“I Don’t Have Time to…” workout, meal plan, read, sleep, take care of myself; the list goes on an on. This is the number one excuse why people don’t take care of themselves and it’s the #1 excuse I DO NOT ACCEPT. We all have the same 24 hours in a day and yes, some people have a less filled schedule, but in 99% of the cases everyone has extra time to do whatever they prioritize. If we WANT to do something we FIND the TIME.

PRIORITIZE 
From this day on, I challenge you to replace “I don’t have time” with “I’m not prioritizing that in my life right now.” This shifts the way we think about these things and changes from a can’t statement to a mindset of I “can” do xyz but right now I have other priorities. At different times in our lives we will prioritize different things, which is normal and great, but we shouldn’t forget about ourselves and our health. That should always be near the top of the list. Here is a sample list of priorities, but you need to find what is important to you, what gets you excited, gives you purpose, makes you happy.

  1. Family
  2. Alone-time with partner
  3. Health and physical exercise
  4. Nutritious eating
  5. Friends
  6. Work
  7. Volunteering
  8. Learning
  9. Hobbies – movies and reading

I know, so many of you right now are saying, “she is a personal trainer and works part-tme, so it’s EASY for her to workout and meal prep. Who is she to tell me that I have time?!”

Well, first of all, I work out of people’s houses and I do not workout with my clients. It’s on me to carve out my own time to workout. Second of all, when I’m not training clients I am building my online program, researching/learning, marketing, accounting, filming videos, editing videos, designing a website, engaging on social media, blogging, and taking care of my kids. At times I do put in well over 40 hours a week into Hahn Fitness.

Also, I haven’t always been a trainer and I’ve had jobs where I worked 50-60 hours per week every week, I’ve lived in a foreign country where it is not normal to see a woman lifting at the gym or running on the busy streets, I’ve traveled to even more of those countries for extended periods of time, I went to school full-time while working nearly full-time, I had extracurriculars every night of the week, and the list goes on. The bottom line is I HAVE HAD A PACKED SCHEDULE and life struggles where I easily could’ve made excuses to stop taking care of myself, but I never did. Instead I woke up in the Philippines at 5am to run in the ungodly heat & humidity (and got bit in the butt by a dog on a run), I went to the gym on lunch breaks to lift, I found a local to help me obtain a gym membership in Korea, I ran the streets of Beijing to explore the area (and I may have run a good portion of the Great Wall), I made workout dates with friends so we could catch up and exercise, I sneak mini workouts in while kids nap, I do bodyweight workouts on vacation while we watch the morning news (or cartoon). I’ve been consistently working out and making healthy choices for over 13 years all because I have made it a priority and a habit.

MAKE IT A HABIT
If you can make healthy life choices a habit they will come easily and naturally and you won’t even have to think about fitting them into your schedule. Workouts can be as quick as 20 minutes 3 days per week, meal prep can be done in place of one tv show, adequate sleep (unless you have a newborn/bad sleeper) can be obtained if you set a time to go to bed each night. Start slow and small with creating habits. Here are more tips on how to create habits.

FINDING / MAKING THE TIME
Once you figure out your priorities it’s important to strategize on how, when, and where you will engage in those priorities. Here are some ideas of places you can find/make time:

  • Wake up 20 minutes early 2 days per week
  • Utilize your lunch break
  • Take 20-30 minutes before you go to bed
  • Give yourself 1-2 hours on the weekends
  • Skip watching TV one night per week
  • Take a day off from Facebook/Instagram scrolling (we all get sucked in for longer than intended!)
  • Find ways to involve friends/family into your personal priorities so you can spend time with them AND accomplish goals
  • Use your commuting time (audiobook, podcast, meditation, hands-free phone call)
  • Let your kids watch TV for 30minutes so you can do what you need to do

I could go on and on. Still not convinced? Email me your list of priorities and your daily schedule and I will help you FIND THE TIME: hahnfitness@gmail.com

TAKE CARE OF YOURSELF
Why is it so important to take care of yourself? Because it makes you the best version of you. Exercise, healthy eating, sleeping, self education, laughing with friends, feeling good, and loving yourself will make you a better you, a better spouse, a better parent, a better citizen, a better employee. You will be happier, enjoy life more, have more energy to spend with loved ones, and it’ll feel great.

I challenge you  now to:

  1. Start saying “I don’t prioritize that right now” instead of “I don’t have time”
  2. And – make a list of your priorities and find/make the time for them.