It has been a crazy past couple years! As you all know, I mainly have been teaching classes remotely. As we are all emerging from our home bubbles, I am also excited to start getting back out into the world and teaching in-person classes.
I am very excited to announce that I’ll be doing a special in-person class next month! I have partnered with Music Together of Decatur to host a Perinatal Fitness class at their location on Monday, August 15 at 11:30AM. Class is catered to pregnant and newly postpartum moms looking to build overall strength and stamina, with a focus on strengthening their core and pelvic floor muscles. Exercises are safe and effective to do during pregnancy and up to 6 months postpartum. All you need to bring is a mat. Babies are also welcome and encouraged to attend! If you are local in the Atlanta area, please join in on the fun and bring your littles!
Speaking of music, have you taken your little ones to a class yet? If not, check out Music Together! I took Apollo to music classes when he was a baby and toddler age and he LOVED it! Every week in the music classes at Music Together of Decatur babies, toddlers, preschoolers, and the grownups who love them come together to play musically. Little ones love playing along in class, and caregivers love being a part of their children’s growth into confident music-makers.
I am so excited to share with you my BIG ANNOUNCEMENT! 2022 is right around the corner and if you’re like me, I’m ready to JUMPSTART into the New Year! I am thrilled to share that I have partnered with the Way Better app to host a 4-week “Jumpstart into Fitness” challenge!
For 4 weeks, commit to workout alongside with me for just 30 minutes a day, 4 days a week! I have designed specific workouts for this challenge for ALL FITNESS LEVELS from beginner to advanced! The only equipment you need is a set of dumbbells.
Jumpstart into Fitness Details:
Challenge Date: January 10-February 6
Enrollment Time: NOWthrough January 12 (you get a 2 day buffer)
The Challenge: Complete 4 days of working out (30-minutes each) for 4 weeks. Links provided to follow along with me for ALL of your workouts!
ACCOUNTABILITY! Stay accountable with me as your coach and a supportive community of like-minded individuals
Check in on the app to chat with other players, ask questions and connect with me
Plus, if you’re really looking to up the stakes, you can place a BET on YOURSELF and win some money for completing the challenge and hitting your goals! Follow this link to join the program and let’s get sweaty together!
Seasons Greetings! ‘Tis the season to stay in shape and not gain the dreaded holiday L-B’s. Join me in this 3-part Holiday Fitness Series that will keep you moving and in shape throughout the holiday season!
Here’s the Challenge:
Subscribe to my YouTube Channel, Allyfitatl, and get notified when videos are released!
Complete all three videos at your own pace within one week during the holiday season.
Follow my fitness account on Instagram, @Allyfitatl, and share a post or story that you completed the Holiday Fitness Series. TAG ME and at least one other fitness pal to complete the series next!
Use the hashtag: #allyfitholiday and I’ll share your success in my IG Stories!
Last but not least, HAVE FUN!!! It’s all about enjoying yourself during the crazy holiday season. Laugh, eat, drink and workout! It’s all about the balance! Grab a virtual workout buddy and let’s get moving together.
The answer is…YES! According to ACOG guidelines (The American College of Obstetrician and Gynecologists), “Women with uncomplicated pregnancies should be encouraged to engage in aerobic and strength-conditioning exercises before, during, and after pregnancy”. It is recommended that pregnant and postpartum women get at least 150 minutes of moderate intensity aerobic activity spread throughout the week. Here are just a few of the benefits of staying fit during pregnancy:
Women who exercise during pregnancy have been shown to have a decrease risk of cesarean birth, operative vaginal delivery and reduced postpartum recovery time.
Feel more energetic throughout pregnancy.
Helps prevent depressive disorders in the postpartum period.
Experience less overall bodily pains and aches during pregnancy; in particular lower lumbar and sciatic.
A reduced risk of gestational hypertensive disorders, gestational hypertension and lower glucose levels.
Experience quicker recovery postpartum.
Aerobic training in pregnancy has been shown to increase aerobic capacity in normal weight and overweight pregnant women
Here are some great types of exercise to do while pregnant:
Prenatal fitness classes
Dancing (low impact)
Resistance exercises (eg, using weights, elastic bands)
Hydrotherapy, water aerobics
If you are pregnant or have recently given birth, try one of my online virtual classes for FREE! Send me a message or check out the Perinatal Fitness Class page for more information and schedule.
The takeaway is, do not be afraid to workout or begin a fitness program while pregnant! It is the BEST thing you can do for yourself and your little one.
*Please consult with your physician or OB before beginning any fitness program during pregnancy and postpartum.
What a crazy time it is for everyone during this Covid-19 pandemic. With schools and businesses shut down and people being encouraged to not leave their homes, it still feels surreal and like we’re all in really bad long movie where we don’t know the outcome. Learning how to adapt to homeschooling AND entertaining my 6-year-old son, Apollo, has also been a challenge as well. I miss teaching my fitness classes, training clients and being around all of my wonderful work family.
Despite all the negatives, it’s important to still see the bright side and positives in this unique situation. If you’re at home with your family, take advantage of this quality time to play with your kids more, re-connect with your partner and do more fun home activities together! For instance, something that we did not do consistently before was eat meals together. Now, we are eating most all our meals together, playing more board games and just enjoying the little moments!
When it comes to YOUR health and fitness, this is a GREAT time to begin a workout program or continue to progress with your current fitness routine. I totally understand that space and equipment may be limited at home, but that’s no excuse to not get moving! Here are some fun suggestions on how to “sneak” in exercise while stuck at home:
Take a walk outside– Do this as a family! This will also be a great way to break up the day from work and homeschooling. Commit, as a family, to do at least one physical activity together each day.
Do push-ups, jumping jacks, planks, or whatever floats your boat during commercial breaks when watching TV.
Wake up an hour earlier (yes, I know that sounds hard) and workout BEFORE everyone else is up- This is what I do for myself most everyday to guarantee a workout. I get to zone out on my indoor bike or complete a virtual workout sess. Just GET.IT.DONE!
Not an early morning person? Workout at night after the kiddos go to bed!
Play like a kid again! Grab your bikes, ball, have a race or play an active game outside with your kids.
Sneak squats and lunges in throughout your day– while brushing your teeth, do some squats, calf raises while cooking dinner, or lunges while taking a conference call. There are so many ways to sneak in exercise throughout the day!
Work those Transverse Abs! What are the transverse abs (TA)? They are deep, innermost abdominals closest to your organs and helps support your lower back. When you suck in your stomach (think about pulling the bellybutton towards the spine), you’re working your TA’s! Do this when sitting or standing and hold for 20-30 seconds increments throughout the day.
Have an accountability buddy! Challenge your friends to a virtual workout sess! Whether it’s hopping on Zoom, Facetime or House Party and working out together or challenge each other to complete an online workout!
Invest in some affordable home workout equipment. Here’s a list and link to my favs: