I guess I'll sleep again in a few years ...

Wow, what a night we had last night! (and not in the woohoo party time kind of way!)


It seems that CJ gave his cold to Ellie and now there are 2 boogerie noses in my house which means no sleeping for me!!! I'm pretty sure that I was up very hour on the hour last night and to make matters worse I shattered my coffee pot this morning!! Things were not looking good in the Diez-Arguelles house this A.M.

But salvation came in the form of my sister Carmen and McDonald's coffee!! Yay!! Crisis averted and the day went on! I was able to function (kinda) and came up with some really good stuff for BabyWeight class tomorrow (maybe this sleep deprivation works for me! =) )

Ellie is 2 weeks old today!! Yay!! So that means only 2 more weeks of lock-down before I can go back to full on bootcamp mode. (as directed by my OB. Some women need to wait more or less time before returning to their regular workout routine depending on a number of factors including past medical history and the circumstances of their labor) But after teaching my BabyWeight Basics class yesterday, I was only reminded of how if I want to be ready to go in 2 weeks I better keep up with my post-pardem strength, stability training. In order to prevent injury when returning to a regular workout program us moms need to make sure that we have properly strengthen and retrained those muscles most damaged through pregnancy (i.e. pelvic floor muscles, core/trunk stabilizing muscles, and proximal muscles of our shoulders and hips)

The routine is easy and can be done from the comfort of your bed or couch with your baby in your arms!! Lying on your back just run through these exercises: kegels, abdominal bracing, pelvic tilts, chin tucks, heel slides and bridging. Start with as many reps of each as you can do working your way up to 10-15 reps of each. These above exercises will start waking up your pelvic floor, and abdominal muscles reminding them that they have a job to do! These exercises will also start putting your body back into proper alignment, stretching out muscles tighten and strengthening those weakened.

Well that’s it for now ... more to come soon, hopefully after I get a few consecutive hours of sleep!!!!!!!!!!!!!

Lock Down is OVER - Kind of ...

I'll be back at BabyWeight Basics tomorrow at Spirit in Motion at 9:00 A.M ....  I still can't participate 100% but that doesn't mean that I can't give you guys at kick butt work out!!!

Unfortunantly Ellie still can't be there (being so little and so vulnerable to germs!) so we'll have to wait a few more weeks to workout together with all of you guys!

So our BabyWeight Schedule is a follows for the rest of the month of February ...

Mondays:  10:15AM - 11:30AM Stroller BootCamp @ Jaycee Park
Tuesdays:  9:00AM - 10:00AM BabyWeight Basics @ Spirit in Motion
Wednesdays 9:15AM - 10:30AM Stroller BootCamp @ Jaycee Park
Thursdays 9:00AM - 10:00AM BabyWeight Basics @ Spirit in Motion
(I will be teaching on Tuesdays and Thursdays and Mimi will be teaching Monday's and Wednesdays)

Hope to see you all there!!!

Luly is still in BootCamp Lock Down Work-Out 2

WARM UP (baby in sling or stroller)
- 10 Side to Side Lunges(each side) hold on right for 30 seconds then hold on left for 30 seconds ( you should feel a stretch on your inner thigh
- 5 Forward Lunges (each side) hold down lunge right leg forward for 15 seconds then on left 15 seconds (keep shoulders back and hips pushed forward, you should feel the stretch across the front of your hip joint
- Standing Quad Stretch - 30 second holds each leg
- Standing Back Stretch
- Standing Overhead Shoulder Stretch
- Standing Chest Stretch

THE WORK-OUT
SET ONE - SQUAT PYRAMID
- 10 Standard Squats
- 10 Plie Squats
- repeat above 2 exercises decreasing number of reps by 2 each set until you get to 2 reps of each exercise exp: 10 standard squats--> 10 plie squats, 8 standard squats-->8 plie squats, 6 standard squats ...

SET TWO
- 10 BabyBag Bicep Curls on Right arm
- 10 Raised BabyBag Bicep Curls on Right arm
- 10 Single Armed Standing BabyBag Fly on Right arm
- Repeat above exercises with Left arm

REPEAT SETS ONE & TWO 3X ALTERNATING

SET THREE
-Side Step Squats - 10 to the right
- 10 Standing Leg Lifts - with Right leg
- Side Step Squats - 10 to the left
- 10 Standing Leg Lifts - with Left leg
-  repeat above exercises decreasing number of reps of each exercises by 2 each set until you get to 2 reps

SET FOUR
- 10 BabyBag Lateral Shoulder Raises - on Right
- 10 BabyBag Overhead Presses - on Right
-10 BabyBag Tricep Extensions - on Right
- Repeat 10 of each exercise on Left

SET FIVE
- 10 Donkey Kicks - on Right
- 10 All Fours Leg Lift - on Right
- 10 All Fours Leg Curl - on Right
- 5 -10 Push Ups
- repeat first 3 exercises of this set with the Left
- 5 - 10 Push ups
- repeat set five 3x

SET SIX - ABS ABS ABS
- Side Plank - on Right for 30 second hold
- Standard Plank - 30 second hold
- Side Plank - on Left for 30 second hold

STRETCHES - Hold each stretch for 30 to 45 seconds and repeat on Right and Left
- Standing Hamstring
- Standing Quad
- Standing Glute
- Standing Back
- Standing Shoulder
- Standing Chest

Pictures and Descriptions of above exercises can be found on my Exercise Database Post

Ellie is 1 Week Old Today!!!!

So one week post labor, and I'm still tired!!! LOL! 

But after my horrible experience with my first this felt like a piece of cake! To make a long story short Wednesday morning (1/27/09) I went into the hospital with a horrible migraine and by 5:34pm Ellie Victoria Diez-Arguelles was born! The doctor broke my water at 12:30pm, put me on pitocin ( what a horrible horrible but wonderful drug that is!!) at 1:00 and I was pushing by 5:15pm; 15minutes and 5 contractions later she popped out! I couldn't believe how well it had gone, no episiotomy necessary!!!

5lbs 10oz and 18in long

My recovery has been AMAZING I didn't know that it could be this easy!  Honestly after CJ was born I think i was a little traumatized to say the least.  Last time due to complications I couldn't walk for 3 weeks, this time around they have to tie me to a chair to keep me from over doing it! LOL I have to thank God for the wonderful genetics that help make this possible but I also think that my exercising until the very very end (i mean to the last day) help out A LOT to make this whole experience much more pleasant!

From day one post-pardem I started reconditioning my core, searching for those abs that I used to have! Just 15-20 min a day of simple exercises that I do in bed (while I'm still half asleep) have help me feel much better, and taken away some that post delivery soreness, body and especially back aches. Abdominal bracing, pelvic tilts, bridging, kegels, and clamshells (i'll be posting pictures/descriptions of these exercises to my exercise database soon!) are my best friends!  Also walking.... walk, walk, walk, walk as much as I can, the more I move the better I feel

Enough about me,  Ellie is the best most beautiful baby ever! (i think i'm a little bias!!) CJ has been so great and gentle with her, to my surprise! and Carlos, he's in love! Our first few nights together were rough to say the least but now she seems to understand my exhaustion and has decided to sleep at least 3 to 4 straight hours through the night! YAY!!!

Well enough for now, I've got a hungry baby calling and a 2yr old needing attention - i love being a mom!!! =0)

Exercise Database

Ok ... here are the pictures and descriptions of the exercises found in my workouts.  I'll keep updating this datebase of exercises as we have new exercises in the posted work outs.  I'll also probably post new exercises here as I come up with them too.  That way you can have a kind of cheat sheet of exercises if you ever miss a class or want to work out on your own. 

Enjoy!!!!! - Luly

mini squat: with feet shoulder width apart, keeping back straight slightly bend knees (about 30 degrees) keeping your weight on your heels and come back up

Forward Lunge: take a large step forward with right leg, and bend both legs at the same time, your left calf and right thigh should be parallel to the floor.  push off of right toe coming back to your start position and repeat leading with the left leg

Body Twists:  feet shoulder width apart, keeping hips stationary rotated shoulders over hips twisting your body right and left

Standing Hamstring Stretch:  standing with feet hips width apart bend forward at your hips reaching down for  your right foot, hold for 30 - 45 seconds and repeat on left

Standing Quad Stretch:  standing feet and knees together lift up right foot towards your butt (keeping your knees together) holding the front of your foot in your right hand pull it closer to your bottom.  Hold for 30 -45 seconds and repeat on left

Standing Glute Stretch:  Holding on to your stroller for stability cross your right foot over your left knee and bend down slightly until you feel a stretch in your bottom.  Hold for 30 - 45 seconds and repeat on other side

Standing Back Stretch:  Clasp your hands together and lift up to shoulder height pulling hands away from  your body and rounding out your shoulders.  Hold for 30 to 45 seconds

Standing overhead shoulder stretch:  Holding your hands to gether lift both arm over head pulling hands up and back and squeezing shoulder blades together.  Hold for 30 - 45 seconds

Standing Chest Stretch:  Hold hands together behind you and lift arms up and away from your body, pulling your shoulders down and back. Hold for 30 - 45 seconds

Standard Squat:  standing with feet shoulder width apart, keeping your weight on your heels and back straight, bend at your knees bringing your bottom down and back as if you were going to sit in a chair (keep your knees behind your toes at all times to avoid injury!!!!) then squeeze glutes as you stand back up to your start position

BabyBag Bicep Curl:  holding your baby bag in one hand out infront of you and slightly to the side; bend at your elbow lifting up the bag, bringing your hand towards your shoulder

Push up: feet on stroller foot rail.  remember to keep your abs tight and your body should make a straight line from your shoulders to your toes

Push Up: on knees baby on mat in front of you, kiss your baby as you bend your elbows down into the push up.  remember to keep your abs tight and a straight line from your shoulders to your knees as seen above

Push Up: on toes baby on mat in front of you, kiss your baby as you bend your elbows down into the push up. remember to keep your abs tight and a straight line from your shoulders to your toes as seen above

Stroller Knee Tucks:  Start in push up position with both feet up on the foot rail of your stroller.  Contracting your abs pull your knees into your chest, hold for a cout of 2 and extend your legs back out into start position.  Remember to try to keep your back as straight as possible throughout the exercise.

Alternating Knee Tucks:  start in push up position, keeping your abs tight bring your right knee towards your left shoulder and back to start position, then repeat with your left knee to right shoulder

Plank Ups: (this exercise can also be done in push up position with knees bent on the floor or with legs extended and toes on the floor)  start in desired push up position arm extended, depending on desired difficulty, come down onto flet elbow then right, then push back up onto left hand with arm out stretched then right; repeat leading with the right

Alternanting Side Tap Squats:  stand with feet together, step out with right foot and squat down, as you stand back up bring your left foot in to tap nect to the right, then step back out to your left and squat back down, this time when you stand back up tap your right foot next to your left; repeat alternating sides

Standing Leg Lifts:  stand on right leg, holding stroller for stability, lift up left leg about 6-10 inches from the floor keeping your toes pointed forward and keeping your hip stationary, bring your feet back together and repeat to complete reps

Baby Bag Upright Row:  stand feet shoulder width apart holding your baby bag in both hands with arms extended infront of you with; bring your hands up towards your chin, leading with your elbows towards the roof ( remember to not raise your shoulders up as you bend your elbows up)

 

Baby Bag Shoulder Raises:  start with feet shoulder with apart, holding your baby bag in both hands with your arms extended infront of you, lift your baby bag up to shoulder height keeping your arms out stretched, then back down to start position.  (remember to keep your shoulders down and back throughout the exercise)

Side to Side Lunges:  Start Standing with feet slightly wider than shoulder width apart.  Lunge down to your right bending your right knee and sitting back and to the right with your left leg remaining straight (as seen above) come back up to start position by straightening both legs, then lunge down to the left

Plie Squat:  Stand feet a little wider than shoulder width apart, toes turned out pointing to opposite walls, bend both knees at the same time lowering your bottom down between your legs ( your back should stay stright and chest up throughout the move) squeeze your glutes as you stand back up to start position

Raised BabyBag Bicep Curl:  Hold baby bag in Right hand with arm extend out infront of you and slightly to the side.  Bend at your elbow in a slow and control motion brining your hand towards your shoulder then straighten your elbow back out to the start position

Single Armed Standing BabyBag Fly:  Hold your baby bag in you right hand arm out-streched to your side at shoulder hieght. Keeping your arm extended at shoulder level, bring the bag across your baby to stop directly infront of you, then bring back out.  (remember to keep you abs tight to stabilize your baby throught the move)

  

Side Step Squats:  Start with feet together, step out to the right and squat down, as you stand up bring your left foot into meet your right. Step back out with your right foot and squat back down, as you stand up bring your left foot in to meet your right (you should be moving across the floor to your right) complete reps to the right then repeat leading with the left and following with the right to complete set

BabyBag Lateral Shoulder Raise:  Stand holding baby bag in right and arm extended resting by your side, in and slow and controlled motion bring the bag up to shoulder hieght hold for a count of 2 then slowly bring back down to your side (remember to keep your abs tight throughout the move and to not allow your body to swing or sway as you lift your arm)

BabyBag Overhead Presses:  Stand with feet shoulder width apart, abs contracted. start holding babybag in right hand by your head with arm at shoulder hieght and elbow bent to a 90 degree angle.  Straighten your arm and elbow lifting the bag overhead, hold for a count of 2 and bring back down to start position.

 

Tricep Extension:  Start holding baby bag behind you in your right hand with arm extended and elbow bent.  Extend your elbow bringing the bag up overhead, hold for a count of 2, and bring back down to the start position in a slow and controlled movement. 

Donkey Kicks:  Start on all fours, hands should be directly under your shoulders and knees directly under your hips, back as straight as possible, abs contracted and belly button pulled into your spine.  Holding this neurtral spine position kick back your right leg leading with your heel towards the roof, keeping your knee bent to approximatly 90 degrees, hold this top position for a count of 2 and slowly lower back down to the start position.  (remember to focus on maintaining a neurtral spine throughout the exercise) 

All Fours Leg Lift:  On all fours, hands directly under your shoulders, knees directly under your hips. To start extend your right leg back, toe pointed down just grazing the floor, while maintaining and neutral spine, contract your right glute and lift your leg up off the floor until your leg is parallel to the floor, hold for a count of 2 and slowly lower back down to floor

All Fours Leg Curl:  On all fours, hands directly under your shoulders, knees directly under your hips, back as straight as possible, abs contracted, belly button pulled into your spine.  To start, hold this neutral spine postition, and lift your extended right left up off the floor until your leg is parallel to the floor.  Bend your knee bringing your heel towards your bottom, squeezing your hamstrings and glutes and maintaining your thigh parallel to the floor.  Straighten your knee back out to start position 

  

Side Plank:  Lay on you side (your baby resting on a mat in front of you) resting on your forearm with elbow bent and with legs extended or bent, depending on desired difficulty level, (legs extended increases difficulty) contract your abs lifting your boby off of the floor, as shown above, keeping your body in a straight line from shoulders to toes (or knees)

Plank:  Lay on your stomach proped on your elbows with your baby laying beween your arms; legs extended resting on your toes or knees bent depending on desired difficulty level (legs extended increases difficulty), contract your abs and lift your body up off the floor, as seen above,  keeping your body in a straight line from shoulers to toes (or knees)