Hi Everyone!
Welcome to this week’s workout schedule! We have five fantastic workouts on the agenda. You can do these workouts anywhere.
The workouts this week range from HIIT Interval Workouts, to some Workouts completed for Repetitions. If you prefer HIIT to Reps, you can always modify the workouts to be completed for time.
For Rep Workouts, I like to time how long the total workout takes, and see if I can meet or beat that time when I go for round two. It’s a great way to stay motivated and keep pushing during the workout.
Challenge yourself to get through each workout quickly, but with good form. Never sacrifice form for speed. Proper form ensures that you are activating the muscles we are targeting with each exercise.
Pregnancy Update:
I am just shy of 11 Weeks Pregnant, and starting to feel a little bit better. I have had some atrociously bad morning sickness that had me immobilized some days. I’m still very fatigued, but working my way back toward feeling better.
I missed a lot of workouts, but got in a lot of walking. I got in a little bit of yoga and Pilates when I was feeling up to it. Yesterday I ventured back into my normal workouts.
Honestly, it didn’t feel great. Doing the workout was good, but I feel very out of shape. It’s amazing how quickly that can happen. Round one was rough, round two felt better. Afterward, I was very happy that I got in the workout.
With my first pregnancy I was able to get in 10,000+ steps every day, in addition to workouts almost every day. This has been a whole different experience. I’m trying to listen to my body and move as much as I can.
This Week:
My goal for this week is to get back to consistent workouts and movement. Exercise really helps me keep my mood and energy up, and helps me feel better overall.
Our bonus challenge this week is to get in at least one extra round. It can be on any workout this week. Push yourself to pick a workout and complete one extra round. It’s a great physical and mental challenge to push when you are tired. Sometimes you surprise yourself and realize that you are capable of more than you thought.
Nutrition:
Each week it’s important to continue to focus on your nutrition choices. Aim to hit your hydration goals, eat a wide variety of colorful fruits and vegetables, lean protein, healthy fats and complex carbs.
After being so sick, I am slowly working my way back toward healthier eating. For a while my focus was just on getting in whatever foods my body would tolerate (thanks morning/all day long sickness). My body was craving simple carbs and cheese, and those were two of the only things that looked appealing enough to eat.
One evening Jesse made me one of my favorite meals, Salmon and veggies. I couldn’t stomach it, and he ended up going out and getting me Mac and Cheese from Panera.
Now that I am feeling better, my focus is on getting in my workouts, and getting in high quality and nutritious meals for me and the baby.
Goal #1: Eat more fruits and vegetables each day.
I hope you enjoy this week’s workouts! I hope you benefit from this week’s challenges. Let’s get stronger together.
See you soon.
<3 Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Weekly Workout Video Playlist:
