Fitness, Nutrition and Life Coaching

Fitness Class for Moms at Nothing But Hoops

Nov17
2009 Leave a Comment Written by Heather Glenn

Hello Moms,
I’ve been asked to lead a fitness class for Moms at Nothing But Hoops in Burlingame. This class will incorporate core and functional training as well as cardiovascular and resistance training. We’ll set goals each week (including some homework) and will talk about how to find time for our health as well as how to encourage health in the family. Below are the details:

The “Fitness for NBH Moms” 60 minute program will focus on the following:
–The importance of making regular exercise and good nutrition a priority for us busy moms.
–Becoming physically & mentally stronger through cardiovascular, resistance and core training.
–Learning how to reduce body fat through balanced nutritional meal plans

Dates/Times: Nov. 30-Dec. 21 Mondays 9:30am-10:30am
Dates/Times: Dec.3-Dec. 31 Thursdays 9:30am-10:30am (no class on Dec. 24th)
Cost: $100.00/4 classes or $25 per class FREE BABYSITTING (6 mos and up) in the party room
Sign up for both classes (Mondays and Thursdays 8 classes) Cost: $175.00

BONUS: Call to sign up prior Nov. 23 and receive the first class FREE.

Contact Nothing But Hoops for more information and registration

1881 Rollins Road, Burlingame CA 94010 (MAP), Phone: (650) 652-9302
email at tony@nothingbuthoops.net

Posted in Uncategorized

6 Months Post Pregnancy – Back to posting on my Fitness Blog

Nov17
2009 Leave a Comment Written by Heather Glenn

Hi Everyone,
Today Dylan is 6 months old! I can’t believe how time flies. It’s taken me this long just to get my feet underneath me with a new baby and a 3 year old at home. I’ve managed to ease my way back into exercise but still find it difficult to make the time to exercise as often as I would like to. Every day is a learning experience and I’m getting better at squeezing in the time to workout.

Running a business and a family is quite exhausting so exercise has become a priority more for my sanity than for the asthetic benefits (which was always a high priority in the past). I’m finding Yoga to be a big stress reliever and enjoy the quiet time during the classes.

My goal is to get back on my blog more and keep you guys up to date on the latest fitness and nutrition news along with offering up fitness tips – especially for you busy moms.

Stay tuned, the roller coaster of motherhood and healthy living has just begun!
Heather

Posted in Uncategorized

The Final Month of Pregnancy – Today’s workout & stats update

Apr06
2009 Leave a Comment Written by Heather Glenn

Today I’m officially one month away from my due date (now May 6th based on my most recent doctor’s visits). While it’s seemed like a long road, it’s also hard to believe that my pregnancy is almost over. While I’m really looking forward to getting my pre-pregnancy body back, I am also trying to enjoy the last month of being pregnant.

I’ve currently gained 25 lbs. which is in the range of acceptable weight gain of 25-35lbs. I imagine that I’ll put on a few more pounds over the next 4 weeks as the baby continues to add weight.

I have to give props to those out there who have an extra 25 plus pounds to lose and choose to start exercising and stick with it. It is not easy to do things like move up stairs and hills quickly, run, squat, do pushups, etc. with so much extra weight. Having even 10 lbs. extra weight requires your muscles and heart to work much harder to do certain things. The extra weight also puts more stress on your joints. Many times after my workouts I feel sore in places that I never used to (and not always in ways that are good). So for those of you who do need to lose a bit of weight, keep in mind that while it may be really hard initially to exercise and can feel awkward, it gets easier when the weight comes off. You’ll be surprised how much faster you can move and how much easier exercises will feel. Please take the plunge!!

For today’s workout I did 50 Minutes of hill and stair walking mixed in with speed walking the flats. I did about 6-8 hills repeats (on different hills) and 6 stair repeats (about 100 stairs each time). Since I can’t run or move quickly right now, climbing hills and stairs are one of the few things that get my heart rate up so I try to do these a few time per week. Two places that I like to do stairs are Lyon Street Steps in San Francisco (cross streets are Vallejo and Lyon) and Seal Point Park at the Shoreline Parks in San Mateo.

Hope you are enjoying this beautiful bay area weather. I’ll keep you posted on the final month!
Heather

Posted in Uncategorized

34 Weeks (7+ months) Pregnancy Update

Mar22
2009 Leave a Comment Written by Heather Glenn

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At last a little time to breathe and catch up on my long-overdue pregnancy update. AlaVie has been busy with events almost every week for the last couple of months which has kept me plenty stacked with event prep. among the other aspects that go along with running a fast paced, ever-changing fitness company.

I am now ending my 34th week of pregnancy (I know it’s been a couple of months since my last update). Things have been going really well and my fitness program is staying in tact as hoped. I was able to keep taking boot camp classes until I was about 6 1/2 to 7 months pregnant. I was doing a little running and walking through some of the drills and was able to keep up on the resistance training. I was surpised how little I had to modify but did notice a significant reduction in my speed on pretty much everything I did. I eventually stopped taking the regular classes when my hip flexors started bothering me more. I think some of the activities were too quick of movements for what they could handle any more.

I started AlaVie’s prenatal boot camp in January which went great. We had women in different stages of their pregnancy from about 12 weeks up to 35 weeks! The session ran successfully for two months and I put the program on hold since I will be delivering next month and unable to keep the class running. We’ll be taking a small hiatus and may bring the program back this fall.

At this time most of my cardiovascular exercise comes from stair and hill walking or the elliptical machine or treadmill. I am doing more yoga and keeping up on my resistance training at the gym. One thing is for sure, I really miss boot camp! Can’t wait to jump back in.

I took a great prenatal yoga class at Dolphin Yoga. They have a prenatal class on Monday and Wednesday evenings at 6:30pm, on Thursday at 9:45am and on Saturday at 9:00am. This is a great flowing class that feels challenging unlike some other prenatal yoga classes I’ve attended. They also have Doula services and offer birthing preparation classes. Tracy Stettner was my Doula when I delivered my first baby and was great! I look forward to working with her again this time around. Her business partner, Jen, is also great and has extensive experience as a Doula. You can’t beat this awesome duo.

Lastly, I wanted to share some pregnancy photos I took last Friday. I got these done through the Picture People and can I say they did an awesome job! Lisa Tanner is a great photographer and worked well with my two year-old who didn’t have much patience for taking photos with mommy. Check them out and enjoy.

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Posted in Uncategorized

5 Month Update – Pregnancy Fitness

Dec22
2008 Leave a Comment Written by Heather Glenn

Hi All,
I know, I know, where have I been!! It’s been about a month since I’ve checked in, things have just been so busy, and where does the time go?!?

I hit 5 months today (22 weeks) and things are going well. I am very happy to say that I am still attending AlaVie’s boot camp classes with minimal modifications. The biggest differences that I’ve noticed in class are that I don’t run nearly as fast as I used to (it’s amazing what an additional 10lbs. can do to your speed levels not to mention the extra strain on your hips to carry that extra weight in your mid-section) and I have to do low impact options for some small portions of our intervals because my feet and calves get tired (from the extra weight). I’m still doing some of the abdominal work on my back but limiting it to about 90 seconds and then sitting up to ensure I don’t cut off oxygen circulation to the baby (remember when lying on your back, the weight of the baby and uterus can reduce or cut off the main blood vessel that supplies the baby with nutrients so you want to lie on your back as minimally as possible). I did have to cut out exercises where you lay on your stomach (for obvious reasons – I wouldn’t want to crush the baby :)

I was asked the other day if I was concerned about doing boot camp and possibly harming the baby. I honestly have no concerns at this point. As long as I’m not over heating or over exerting myself, I’m doing the best thing for my baby. Last pregnancy I was definitely more cautious with my exercise but this time around (after all of the latest research studies that have come out) I’m a little more aggressive. I also had no complications with my last pregnancy so I have no concerns from that aspect. I think every women needs to decide what she is comfortable with and follow her instincts. Keep well informed and remember that this is not a time to improve performance or lose weight but rather a time to be healthy, strong and to strengthen your baby’s lungs and heart.

As a reminder, I will be teaching a prenatal boot camp starting in January (6-7am in San Mateo’s Central Park) for moms-to-be. You can get more details on AlaVie’s website www.alaviefitness.com. This will be a great opportunity to learn how to exercise while pregnant and meet fellow expecting moms. I created this program to offer expecting moms a class just for them that is focused on strength and cardiovascular work. During my last pregnancy, I found that there was a lack of prenatal classes other than yoga. At last ladies – here is your opportunity to strengthen your body and get your heart rate up in an environment made for pregnant women.

I’ll be in touch, as always contact me if you have questions.
Heather

Posted in Prenatal Exercise, Uncategorized

Pregnancy Month 4 – Some exercise modifications to consider

Nov11
2008 Leave a Comment Written by Heather Glenn

Today I am officially 4 months pregnant (or so the doctor says) and I am still attending AlaVie’s boot camp classes on a regular basis. I am able to do almost everything still with some things being a little slower than my normal pace. I did make some modifications for myself during the workout and wanted to share these thoughts for moms who are around 4 months pregnant or more.

1. Careful with Two Foot Jumps - I opted out of any high two foot jumps (such as jumping over the hurdles with two feet or side to side ski jumps) and opted for high knees or pony hops instead. Basically these were still high impact options but less extreme from and impact standpoint. I could take off on one foot and land on the other. It allowed me to slow the movement down and control the landing better – plus I didn’t have to jump as high to clear the objects. Remember there are always varying degrees for exercises and ways to modify so if you are still up for some high impact and intensity you have options.

2. Slow down on sideways and backwards motions and quick changes of direction - I did all the sideways options being mindful not to change direction too quickly and I did some backwards options but nothing high impact as my balance is not what it used to be. Just remember to be careful with sideways motions and quick changes in direction. Your ligaments and joints are less stable these days due to the increase in relaxin in your body. I know that it can be hard not to go all out (especially if you are competative like me) but remind yourself that this is an okay time to give yourself a little slack from a speed standpoint. Better to keep your body and your baby safe – you can work on speed after the baby is born :)

3. Mind your lower back to avoid extreme back pain - I noticed my back feeling more sore today during the workout which is due to a combination of running and doing some of the resistance exercises where my weight is pulled forward. Ease up on the running speed and/or walk some if you are experiencing back pain. You can even run on softer surfaces like grass, dirt or a track (instead of concrete or pavement). Also, for forward leaning exercises (wide rows, reverse flys, etc.) you may want to put one foot in front of the other (instead of two feet side by side) to give more support or you can go down on all 4′s and choose a one are option so that you can support some of your upper body weight with your arm.

I will continue to send you updates on my workout status and share modification tips as I go. Remember you can always send me questions if you have them.

Posted in Prenatal Exercise

Prenatal Fitness Boot Camp

Nov06
2008 Leave a Comment Written by Heather Glenn

Hello Mommies to Be,

I have great news for those of you living in the San Mateo, CA area. I will be offering a prenatal boot camp class in San Mateo’s Central Park starting December 1st, 2008. For more details please click here

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Pregnancy Weight Gain To Date – 15 Weeks

Nov05
2008 Leave a Comment Written by Heather Glenn

Hi Everyone,

I went for an ultrasound on Monday and found out that I am not 13 1/2 weeks pregnant but that I am 15 weeks pregnant!! This actually happened to me with my last pregnancy they moved me up a week and a half. I’m starting to wonder if I am an early ovulator or if I just have large babies ;)

The baby was already weighing in at 1.5 ounces which is a normal weight for 15 week fetuses. The length was also the same size as a 15 week fetus.

To date, I have gained 1.5 lbs. which is less than I gained in the first trimester last time I was pregnant. I attribute this to having more nausia this time around and therefore having less desire to eat. I’m not too worried about it at this point given that my baby is at a healthy weight. It think I’ll try to eat more calorically dense foods since my stomach can’t tolerate a lot of food at any given time. Trail mix and granola are good options (dried fruit and nuts don’t take a lot of room but have a good amount of calories). When you are having trouble getting food down during your first trimester, it is good to stick with small things that pack a good punch.

My goal is to start gaining about 1 pound per week for the next trimester. I’ll keep you posted!

Posted in Nutrition & Weight

Heather’s Prenatal Exercise Program

Oct24
2008 Leave a Comment Written by Heather Glenn

Hi Ladies,
I’ve had some requests for prenatal exercise programs and questions about what exercises women can do or not do while pregnant. While it would be difficult for me to find time to write a specific program for every request I receive, it would be manageable to share my own personal prenatal workouts with you as I do them during the next 28 weeks of my pregnancy (second and third trimester).

The workouts would be detailed by exercise and include sets, repetitions, suggested weight and rest periods. They would also include some instruction on form as well as modifications in certain incidences.

I’d be willing to put this together on a monthly basis (one weekly program would be repeated for 4-weeks) for a nominal charge to each recipient. If you are interested in receiving my monthly workouts, please send me an email at heather@heatherglenn.com

Please also let me know if there are specific questions or topics you’d like to hear more about. I’d be happy to share my experience and recommendations with you.

Best in Health,
Heather

Posted in Prenatal Exercise - Tagged , , , , , , , ,

Top 10 Reasons to Exercise During your Pregnancy

Oct24
2008 Leave a Comment Written by Heather Glenn

For those of you who need a little extra motivation or encouragement to exercise while pregnant, here is a list of 10 great reasons to exercise during your pregnancy. Keep in mind that pregnancy is not a time to make significant gains in your training performance or to lose weight but that it is simply a time to maintain or gain a base level of fitness and ensure that you provide a healthy beginning for your baby and a speedy labor and recovery for you!!

Top 10 “Bennies”

1. Exercise helps reduce many of the common pre-natal discomforts such as nausea, fatigue, constipation, swollen extremities, leg cramps, insomnia, back pain and other orthopedic conditions. During the first three months of my pregnancy, the only time I didn’t feel nauseous was during and right after exercise. Too bad I couldn’t exercise the entire day 

2. Exercise can assist in controlling gestational diabetes, pregnancy induced hypertension, diastasis recti (extreme separation of the abdominal muscles) and urinary incontinence (work on those kegals ladies).

3. Women who exercise are more likely to stay within the recommended weight gain range. This means less fat to lose after the baby is born and a better chance that your body will look similar to how it did before Junior reeked havoc on it.

4. Exercise helps to stabilize mood during pregnancy which is helpful when you have all those raging hormones running through your body (stop crying over those silly commercials and every time you walk into the baby’s room – well okay maybe you can cry then). Women who exercise during pregnancy have increased confidence in their changing body image and decreased feelings of apprehension about labor and delivery.

5. Improved posture and joint stability. Don’t let those heavy boobs turn you into the hunch back of Notre Dame. Also, pregnant women experience a decrease in their ability to balance and therefore are more at risk of tripping, falling and getting injured. Improved joint stability can help minimize or prevent these incidences.

6. Muscle and joint flexibility to allow your body to adjust more easily to the changes that occur during pregnancy and labor.

7. Building a strong heart and lungs for your baby 

8. Labor benefits: Some studies have shown that women who exercised during pregnancy experienced a 75% decrease in the need for forceps or a cesarean section, a 75% decrease in maternal exhaustion, a 50% decrease in the need for induced labor, and a 30% shorter active labor. Non-exercising women were 4 1/2 times more likely to need a c-section than exercising women. Women who stopped exercising mid-way through pregnancy did not experience the same level of benefits as women who exercised throughout their entire pregnancy.

9. Recovery Benefits: Women who exercise during pregnancy recover 40% faster than those who do not and experience fewer incidences of postpartum depression.

10. You’ll have the strength to carry your new baby, the car seat, stroller and diaper bag along with the endurance to run around non-stop catering to your baby’s every need for the first ……??? 18 years!

Hope these little sparks light the fire under your rear and get you out and moving!

Love your baby and love yourself. Have Fun!

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