September is a great time to Fall back into Fitness and our MOM Challenge (Motivation of the Month) is the perfect place to start. Do this total body challenge at home, on the road, at class, anywhere. Stop making excuses and make yourself a priority. Be sure to warm up and push as hard as you can during each set. Get a mat, set your timer and work it hard. Planks are one of my favourite exercises to strengthen your core. I strongly encourage them all throughout your pregnancy and after pregnancy to recover from child birth.
Fit4Females Front to Side Plank
Fitness Challenge – 7 min total as many rounds as possibe
20 Standing calf raises (do it on a stair or step for intensity, add weight as you get stronger)
20 one Legged Squats touch the floor (10 reps on each leg) – Chest up and back straight
20 Front to Side Plank (pause in front plank for a beat, then side plank L, repeat on R)
20 Front Plank taps or Plank Jacks (keep your hips low and be sure to pause for a beat)
20 Side Ski Jumps (single foot hop if beginner, double foot if advanced) use a mat for width intensity
From the top and repeat until you are timed out. Perform as many reps as possible in 7 minutes. Work hard and be sure to stretch. Post your rounds in the comment section and motivate somebody.
Nutrition: September is no added sugar month! This is a tough one but I know you can do it. There are tons of us on the challenge already. This means no added sugar in anything, keep everything to a minimum and remember 4 grams = 1 teaspoon. Choose a better yogurt, pasta sauce, bread, don’t go over board with fresh fruit, add cinnamon to coffee and tea instead of sugar, etc. Have an idea? Send it to us and we will post it on our site. Do this for a month and I promise your waist line will decrease.
Take measurements and before and after pictures and send them to us. Join the Fit4Females Facebook NO Sugar event.