Tag Archives: fit pregnancy workout

Week 20 – Round 3

Size of Baby (per “What To Expect”) – Size of a banana (approximately 10 ounces)

Weight Gain – Eek.  I had another growth spurt.  14 pounds.  Most people wouldn’t guess that much.  I guess that’s a good thing?  Lots of weight up top.


Movement – In pregnancy number two, I answered some days more than others. I would say that is the same for this one.  It is reassuring to me when I look back and see that because I feel like some days the baby should be moving more than she is.

Sleep – Things were fine and dandy until a weird smell started to creep into our vents Thursday morning.  After searching long and hard for the stench, we realized it was coming from our crawl space.  A creature had invaded the small space under our house and ate its way through our insulation and HVAC ducts.  We have been co-sleeping to avoid having the children in the rooms that smell.  That is never a good situation.  We are hoping to have the ducts and animal removed early this week.  Nothing like the smell of a decaying animal.


The funny thing is, if you ask the kids if they smell it they responded matter of factly that they don’t.  We have been leaving the windows open and fans running during the day.  I have also made a conscious effort to keep the kids occupied with activities outside (for my sanity and theirs).  They have begun to enjoy finding flowers on wagon walks that they use to make flower arrangements.  Thanks to my mom for the great idea.

What I miss – You know what?  I still don’t really miss much.  I have to admit, I have been sticking to having one 4 ounce pour of wine a week (which helps me feel more normal).  Maybe I miss not being able to really get away.  We are overdo for a vacation, but we are headed to the beach next month.


In an effort to spend time with my husband (without the kids), we have made a conscious effort to do date lunches and nights when we can.  He doesn’t work far from where the kids are in preschool.  On days that I pick them up, I will sometimes meet my husband for lunch before walking over to get the girls.  We hit RiRa’s Sandwich Shop this week (see above).

Best Moments this Week –  At this point in my last pregnancy, I was gearing up to go on a bachelorette trip.  You remember that trip.  When I was slaying ice cream cones and steaks while everyone else was crushing champagne and beers.



I was definitely not going on any crazy beach trips this week.  Most of this week was spent wrapping up my first 12 week program with Cross Conditioning OCR and finding ways to enjoy time with my two girls.




We covered shoe boxes with computer paper and attached yarn to one end such that the girls could decorate the boxes and then pull them around the house in a parade formation.  I got this idea from school.  They absolutely love it.  Such an easy idea.



Looking forward to –  The first Spartan Race of 2017 in Charlotte.  I have been prepping a team of individuals for over 12 weeks to participate in the race.  My husband will be running elite individually.  While I will not be competing (the risk is not worth the reward), I will doing media for Spartan Race and attending Obstacle Specialist Training on Friday.  Last year I finished 14th overall in the women’s elite division.  I can’t wait to be back next year!


Cravings – I’m still on a carb kick.  I was thinking by this point I would have started to crave sweets again, but I still love a good piece of pizza or a bagel.

Symptoms – This is the first week that the reality I am pregnant has actually set in.  Sure I have known I am pregnant, but I actually feel slower this week.  My belly is actually starting to grow outward.  I actually have the urge to start pulling out newborn clothes and prepare the nursery.

Workouts – I am still moving and grooving.  I am surprised at how well my body responds to activity.  I have continued to wear my belly band when running.

  • Monday – I taught my regular 6:30AM Class.  I did jump into another instructor’s class at 11:45AM and rode for approximately 30 minutes.  She is starting to scale back some of her classes (because, low and behold, she is pregnant), so I wanted to make sure I got a chance to ride with her before it was too hard to get a bike in her class.
  • Tuesday – I had this awesome idea of what I wanted to do as a workout.  After I started, I realized it was a little too much, so I scaled it back.
    • 2 Rounds
      • Run 800m
      • Step Back Lunge with Upright Row x 15 each
      • Dead Hang x 1:00 minute
      • Sandbag deadlift  15
    • Pull Up/Leg Raise EMOM (this was HARD)
      • Odd Minutes – 5 pull ups
      • Even Minutes – 5 Leg Raises
    • 4 Rounds (:40 on/:20 off, no rest between rounds)
      • Kettlebell Squat Clean
      • Battle Ropes
      • Slam Ball
      • Supine TRX Row
  • Wednesday – I scaled back things a  little more, as I was feeling somewhat fatigued from lack of sleep and allergies.
    • Run 30 minutes EASY (Low heart rate focus)
    • Accumulate as much dead hang time on various grips for 10 minutes – every time you drop 5 Push-Ups

At mid point in the week, I received some pictures from the Spartan Workout Tour that I helped coach a few weeks ago.  Wow.  They were just awesome.  They truly capture how much I love what I do.




  • Thursday – I still met with my running group.  Albeit, I did slow down considerably, it felt great to be out there and a part of the group still.  I did my thing while they did theirs (which wasn’t much different.  For the month of March I total 60.2 miles!  Not too shabby.
    • 1 mile progressive Warm Up
    • Run 1 Mile, 400m recovery
    • 4x800m, 400m recovery – I walked a section of my recovery, while they jogged the entire recovery
    • 4x400m, 200 recovery – I opted out of this part of the workout as I had already hit over 5 miles.  Five miles is about my limit at one time these days.

I went on to teach my regular Flywheel class at 3:30 that afternoon to a powerhouse of women riders.

  • Friday – Strictly strength.  I did a lot of cardio last week. Which means I must have eaten a lot to still gain weight.  That said, I stayed in the garage and got ZERO miles in Friday.
    • 2 Rounds
      • Bosu Knee to Chest, Straight Leg over hurdle x 10 each side
      • Bosu Burpee x 10
      • Bear Crawl x 25 Yards
      • Glute Bridge with mini band x 25
    • 2 Rounds
      • Side Knee to elbow on Bosu x 25 each
      • Lunge on Bosu with curl x 15
      • Flex Hang with Leg Raise x 10
      • TRX Row x 10
    • 2 Rounds
      • Side Step Up x 10
      • Mini band around thighs squat walk x 25 yards (back and forth)
      • Pull Up x 15 (various grips)
      • Side Lateral Raise x 15
  • Saturday – We had a busy day. I squeezed in an easy 4.5 mile run before training my own group of clients and taking care of things around the house.
  • Sunday – I taught my usual 7:30 AM Flywheel class.

Week 19 – Round 3

Size of Baby (per ultrasounds) – 9 ounces!

Weight Gain – 12 -13 Pounds.  There is definitely a pop in my belly that becomes increasingly larger as the day goes on.  It is crazy how much bigger my belly looks at 6 PM versus 6 AM.


Movement – I feel more and more every day.  She is sitting very low, which was confirmed in my ultrasound.  Most of the movement is felt around my waistline.

Sleep – I sleep with a body pillow that rotates from one side of the bed to the other depending on which way I am sleeping.  Lifesaver.  Sleep is good.

What I miss – Sushi?  Maybe a craft beer?  You know what.  I’m okay with where I am at.  I’m not really missing much these days.  I’m pretty happy.

Best Moments this Week –Our anatomy scan ultrasound and a check up with my doctor.  The day started on a rough note when my three year old threw up just before her ride to preschool arrived.  I opted to keep her home from school with my toddler.  First we stopped at the pediatrician for my youngest daughter’s two year annual appointment before heading to the OBGYN office for my own appointment. There was a little chaos, but my husband was able to stop in for most of the appointment to rally the troops.


There she is.  Measuring a little larger than her estimated due date.  Why am I not surprised?  The ultrasound technician was able to confirm that she clearly has 5 fingers and 5 toes and she passed all of her required anatomy tests.


One thing that she did that neither of my other girls did in an ultrasound was stare us down – over and over and over (see below).  Seriously, this kid sat with eyes wide open and looked right as us several times.  Technology is now able to check a baby for cataracts!


While I was at the doctor, I did discuss my exercise routine and diastasis recti (ab separation).  I did not have an issue with ab separation with my first two pregnancies.  It is not something that I want to experience round three.  That said, I had never talked to her about exercises that might cause your risk to increase and or how to prevent it.  Her answer was simple.  Our tissues are predisposed to ab separation.  While she didn’t recommend doing straight sit ups, she felt that doing hollow body ab exercises could do nothing but help.  That said, as I do pull ups, planks, even squats, I need to focus on tucking my hips and pulling my stomach in, rather than pushing out.  She checked my abs at this point and they were separated only 1 cm.  She does not expect me to have an issue.  Cross your fingers!


Aside from the ultrasound, there were a lot of memorable moments from the week.  Morgan found a new way to crush bagels (see above).  She also celebrated her birthday one final time.  This time at school (see below).  She was happier than she looked.


Madison went to the dentist for the first time!  Her look says it all.  My husband took an hour off from work to meet us.  He figured she might be a little scared.  Boy was she.  Upon the dentist entering the room she had an epic meltdown.  10 minutes later she told us we were going to have to come back another time.  At that point, we gave our daughter an ultimatum to go home and sit in her room the rest of the night or see the dentist and she chose the dentist.  Another 10 minutes later she was done and happy as can be. Wow, the wave of emotions for a 3 year old.


Looking forward to – Our summer crop!  We started a family garden last year with strawberries, yellow beans, peas, tomatoes, jalapeños, cucumbers and basil.  It’s already time to plant again!  Somehow our strawberry patch from last year survived.  What started as two plants spread to MANY.  See below.  They are already budding.


Did I mention the girls also love to get their hands in the dirt and help water?


Cravings – Serious sweet and salty.  I am still finishing off the leftovers of birthday cake from my toddler’s birthday party.  I have also had plenty of help in the kitchen these days. My kids love being hands on in the kitchen.  We cooked up pancakes and pizza this week.  Great afternoon activity AND it saves mommy time on making dinner.



Symptoms – Other than a bigger belly, symptoms have been minimal.  I have stayed pretty active which has kept my mind from wandering with what might feel uncomfortable.

Workouts – Before I detail what I did this week, I want to share the link to the Spartan Race blog post that featured 17 of my realistic workouts for expectant moms.  These can easily be done by someone who is not pregnant.  Stay alert, I will be doing more updates throughout my pregnancy!

17 Realistic Workouts for Expectant Mothers


  • Monday 6:30 AM – I taught my regular 6:30 AM Flywheel Class
  • Tuesday – Garage Strength Workout
  • Wednesday – 30 minute easy run.  I was tired.  I just needed something to get me moving and start my day.  Heart rate was low and steady as was my run.
  • Thursday – I made it to my run group this week.  Somehow it was still cold Thursday morning, but we made an effort to get some intervals in.  Truth be told, people ask me how I am still running at a good pace.  This was the first week that I strapped on my Medela belly band.  It’s essentially a bra for your belly.  I mean you wouldn’t go for a run without a sports bra.


Enough of that.  The workout?

  • 1 mile warm up run
  • 2 x 400, 200m recovery jog between rounds
  • 1 x 800, 200m recovery jog
  • 1 x 1600, 200m recovery jog
  • 1 x 800, 200m recovery jog
  • 2 x 400, 200m recovery jog between rounds

I went on to teach my regular Flywheel class that afternoon at 3:30PM.

  • Friday – I did a short workout in the morning knowing that we were headed to check out Kinetic Heights that evening.
    • Run 800m
      • 2 Rounds
      • TRX Squat with Mininband x 25
      • Shoulder Mobility x 10
      • Dead Hang x 1:00
      • Deadlift x 15
    • Run 1 mile
      • 5 4-3-2-1 Pull Ups
      • 10 Toes to Bar
      • 25 Lunges each leg
      • 25 Pushups
      • 50 Yard Farmer Carry
      • 50 Air Squats
      • 50 Yard Farmer Carry
      • 25 Pushups
      • 25 Lunges each leg
      • 10 Toes to Bar
      • 5 4-3-2-1 Pull Ups
      • Run 1 Mile


A lot of people asked me what I thought about Kinetic Heights.  I was kind of underwhelmed.  The front desk checked us in, but did not show us around.  The location was not appealing and actually very small in the inside.  There was a distinct area that was made for obstacle racing, but if you are expecting them to resemble specific obstacles in a race you will be disappointed.  It is extremely difficult to mimic exact obstacles in OCR races simply because they don’t want you to be able to practice them.  Hence, “obstacle” race.


I was limited with what I could do because I am pregnant, but I had a great time watching everyone else (specifically the warped wall).  We will likely be back, but working out in the garage and at the gym can adequately prepare me for what I am doing at this point.

  • Saturday – I am trying to get in as much time on my feet before I too uncomfortable to take too many steps during the day.  That said, I got in an easy 4 mile run before joining my OCR team at the Whitewater Center for some trail running and obstacle practice.  While I did not practice most obstacles, I did enjoy getting some good time outside with the group.  The first local Spartan Race is less than 2 weeks away!




  • Sunday – I taught my regular 7:30 AM Flywheel class.

Early Morning DUFifty Workout + Energy Bites (& Promo Code)

I hate to keep complaining about this cold, but it has seriously dictated the intensity of my exercise over the past several days. Monday morning I decided that I would do an at home strength workout minus significant cardio movements (really focusing on taking my time and using appropriate form). I have been going to bed early, and my daughter has been sleeping through the night, so I was able to wake up early to squeeze in what turned into a 25 minute workout.

photo 2-13

Grab a pair of dumbbells. That’s it. I did this entire workout inside using nothing more than my weights.

Warm up – For 2-3 minutes, I warmed up my muscles. I started by walking in place, slowly progressing to a light jog in place. I then completed several jumping jacks, body weight squats and imperial walkers.

DUFifty Workout – Yes! It has been so long since I posted a DUFifty workout. DUFifty is my way of saying the workout that I am describing is a FlyJenDuf original workout in which over several sets of exercises, you will complete fifty repetitions of each exercise. Complete the following exercises sequentially. For your first set, complete 20 reps of each exercise. For your second and third set, complete 15 reps of each exercise. That’s right, three sets total.

  • Weighted Squats
  • Pushups
  • Bicep Curls
  • Knee to Elbow Plank Hold
  • Single Leg Dead Lift (complete described reps on each leg)
  • Shoulder Press
  • Tricep Kickback
  • Weighted Fire Hydrant/Weight Hamstring Kickback Combo (Do total reps for each exercise, for each leg)

I want you to notice that in this workout I have attempted to incorporate a good variety of push/pull exercises for both upper and lower body. Ideally, I would squeeze in another ab exercise if I was not pregnant. Abs are getting harder and harder for me. If you would like to add an ab exercise in, do so!

Energy Bites

Weather in Charlotte this weekend was dreary. I had some extra time to spend in the kitchen while we watched football Sunday afternoon. I recently got a sample package of Hemp Hearts from Manitoba Harvest that I was eager to try. I have to be honest. If I hadn’t gone down this fitness blog route, I probably wouldn’t have known much about the company. However, I am grateful for the opportunity.

photo 1-141

I am always looking for easy ways to incorporate protein into my diet without using harsh additives and sacrificing taste. These things do the trick. There are super easy ways to use the product without changing anything about your diet: throw them on a salad, cereal, yogurt or even add them to a smoothie. Consistency is that of a ground nut and it has the taste of a pine nut. How much protein is actually in this stuff? In a 30 gram serving, 10 grams of protein! On top of that, this is a completely raw product (i.e. whole made from ONE ingredient).


I never go the easy route, so I decided I would scan the website for a seemingly simple recipe to throw together with ingredients that we had at the house. Alas, energy bites. Here is what you need (along with some substitutes):

  • 1 cup oatmeal (not quick cook – I used steel cut)
  • ½ cup of nut butter (recipe calls for almond butter, but you could just as easily use peanut)
  • 1/3 cup of agave sugar
  • 1 cup coconut flakes
  • ½ cup ground flaxseed
  • ½ cup chocolate chips
  • 1 tsp vanilla
  • ½ cup hemp hearts

Put all ingredients, except hemp hearts in a bowl and mix. From here, I put the mix in the refrigerator for 30 minutes.


After 30 minutes, I poured my hemp hearts onto a piece of parchment paper. Using the mix that I had put together, I made several small balls that I rolled in the hemp hearts (so that the outside was covered).


I have to be careful with my raw agave sugar intake (due to being pregnant), so I only took a small sample. Funny thing is – my husband loved these things! They can be stored for up to a week in an airtight container if you can keep them around that long.

photo 1-143

Like what you hear? Guess what? If you are reading this post and want to try these hemp hearts, I am going to give you a promotional code. When you go to checkout, enter the following code: HHSweatPink14. This will get you 20% off. Who doesn’t love a discount? I guarantee it will be worth the try! I’m going to take advantage of the discount myself.