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Baby Carrier Workouts

As most of those who are following me know, I have been focusing on baby carrier workouts. 

There are a few things I want to go over regarding baby carrier workouts. 

First, before beginning any new workout program ALWAYS consult your Dr.

Second, be sure the carrier you are using is safe, approved and worn properly. Make sure baby is snug, babies chin is NOT touching your chest. Make sure you can easily view your baby with a little lowering of the head. You should be able to easily kiss your babies head. Also, during any of the workouts I perform on video or live I always encourage supporting babies head when needed. See Image below.

Third, Babywearing workouts should always be LOW IMPACT. No jumping. They can be high intensity depending on the work you are doing. Such as lunges, squats will add a sweat while carrying baby.

Fourth, Always make sure you and baby are comfortable and safe. If you ever feel unsafe or unsure either lower the intensity by walking in place, side toe taps or asking the instructor for assistance. 

Babywearing workouts can be fun and challenging. Which is great because that is what we want when working out right? And you don’t need a sitter because you have your little one with you. Also, babywearing workouts are calming and soothing to your little one. You will find many times babies will fall asleep during a workout. 

So to my fellow followers. I am so excited to say the next workout is going to include weights. YES weights. only between 1-3 pounds. You will feel it though because you already will be carrying the extra weight of your LO.

I hesitated for a long time to take this direction but I think I am ready and I think there is enough interest out there. So hold on tight and keep your eyes open for that mommy and me workout with weights. 

Until next time...

Keep moving to a stronger you!

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Whats this thing called HIIT?

Okay, I am sure most of you know hiit means, High Intensity Interval Training. But what is it really and what happens when we do HIIT workouts?

ALOT! First off there are two energy systems that are used when we workout. 

I want to talk about the one we use the most so it all makes sense. One is primarily used when we are doing everyday things and for low intensity, long duration workouts like walking, jogging etc. This is called the Aerobic energy systems aka Oxidative Phosphorylation or Cellular Respiration or Aerobic Oxidation. I know, I know fancy words. All you need to know is it is the Aerobic energy system. 

So when we are doing an aerobic workout  our respiration, is a slow combustion of carbon and hydrogen. Kind of what happens when we light a candle. Food is the energy source. We burn food through oxidation with oxygen to produce energy. Think of it the same as burning wood to make a fire.

But what happens if the fire does not get enough oxygen? The fire goes out. So what happens when we don’t get enough oxygen to the working muscles? The muscles become anaerobic (the second energy system) and eventually work stops. 

You may be asking but if it goes to anaerobic which is the second energy why does work stop? Let me explain. 

First you need to understand how the Anaerobic energy system works. Anaerobic is only meant for very short intense duration. Hiit, Weight lifting etc. When this system is being used the main fuel source is creatine phosphate. The work duration should be 10-30 seconds. while resting the Creatine “reloads”. So depending on the circuit training and intensity it will determine your “rest” period so that creatine can be created again for more energy. Yet, if you continue you start to break down glucose. 

If Oxygen is not available because the exercise is so intense then glycolysis must continue for energy production. Which is when you will here a lot of people state of pain or soreness because of LACTATE formation. 

Again, if you still keep going after this point...eventually work stops. You won’t be able to continue because there will be no fuel source left.

So What does this all mean? In my way of speaking it means that when you workout aerobically your body uses food as its fuel source and oxygen to keep the fuel burning. When you do intense workouts like Hiit, bootcamp, martial arts etc. your body uses creatine phosphate but it is only available for short periods needing rest to refuel the energy source. If you keep going you then start using glycolysis for energy which is why with workout such as HIIT you burn so many more calories even after the workout only working for 10-15 minutes. If you go even beyond that point your body will start lactate formation. That sore feeling you get after working out but to a higher degree. Again, if you continue still, your energy source will be gone and work stops.

This also means you need to know your Lactate Threshold. High Lactate threshold is a predictor to performance. In other words if you are new to high intense workouts. It is not a good idea to jump in and do 3 or 4 intense workouts. Your body needs to build up a threshold. 

But make sure if you want to do high intense workouts there is a nice balance between the higher intense workout such as HIIT workouts and something like swimming or jogging. Also make sure you rest. 

Without proper rest your performance goes down and results may suffer as well. Think of it this way. You need the right amount of work and the right amount of rest for results.

Always drink plenty of water after a workout as well. Pay attention to your post exercise meals if you can stomach it. It is important to replace the energy, feeding your muscles and helping in recovery. 

If HIIT workouts are not your  thing, THAT'S OKAY! just keep moving is what I say : )

Remember, 

Keep moving to a stronger you!

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A more realistic you!

Hi strongrUfitness fans!

Today I want to have a heart to heart talk. To the new mom, the older mom, the career women, the grandma, to any woman. 

There is so much pressure out there to be “skinny”, “toned”, “super fit”. Then there are the constant ads of fad diets, fad workouts that promise quick results. 

Ladies, quick results is NEVER the answer. Why? you may ask. For one, TRUE fitness is a lifetime discipline, a lifestyle. Not a quick fix. If you do lose a large amount of weight quickly from a fad diet or diet pills, shakes, etc. Then are you willing to continue to spend the money to buy those items and risk hurting your body? And if the answer is no, then guess what? you will gain all that weight back and maybe more. 

Please ladies, do not buy into the false information out there that you can be a supermodel or whatever in a super amount of time. 

Second, I want you to take a breath and breathe. I want you to know that truth behind TRUE fitness is a dedication to a healthy lifestyle. Sure we mess up now and then, we are human right? but overall it requires exercise with the right intensity and frequency and the right amount of rest followed by the right foods. BUT the key thing is the right exercise and food for YOU! Maybe you don’t like intense workouts. THAT'S OKAY! you can STILL be healthy and fit with low intense workouts. You can still be healthy if you don’t like to eat certain vegetables or meats. There is always a way to improvise. 

Third, I want you to be realistic. A lot of the fitness models you see used for advertisements have been athletes since they were young or well, a lot of training that is not realistic to the everyday person. 

You may be overwhelmed being a mom, or being a mom and working, or being a career women with high demands, or being a women in general trying to take care of family. You are stressed and tired. The farthest thing from your mind is doing workouts leaving you more tired or too sore to get up the next day. We have now gotten into a new pressure in society to do the high intense workouts or to lift heavy. When maybe that is not you or maybe it is not suitable for you. Again, THAT IS OKAY. 

That is why i say, “keep moving to a stronger you.” because if you are moving that is a good thing. That is work and progress. Leave the pressures behind and be realistic. Walking and water aerobics are FANTASTIC exercises. You need to enjoy your fitness journey and feel comfortable with it. Challenge yourself but in a way that is not over the top or going to either hurt you or cause you to lose interest in your fitness journey. 

You are beautiful because you are you. You are a women who deals with monthly raging hormones and somehow manages to stay away from the insane asylum. You bleed for days once a month with cramping that makes you want to punch someone in the face yet you still manage to go to work, clean the house, take care of your children and still tell someone you love them. You are awesome because your bodies were created to endure unbelievable pain and push out a bowling ball out of our bodies from a very small place. You are amazing because even after childbirth your body slowly can go back to it’s former state. We are freaking awesome people ladies. 

So come on! Give yourself a break, pat yourself on the back when you walk a mile. Smile at yourself in the mirror when you see those stretch marks. Cause I guarantee no man can handle the discomfort and pain we go through. 

Smile at yourself when you have moved a little more, lifted a little more, or tried a new workout. You deserve it. You are worth it. We are perfect the way we are. All we want to do is be healthier everyday and try a little harder every day. You simply are moving to a stronger you EVERY DAY!

Keep moving to a stronger you!

Follow me on facebook and youtube at strongrUfitness

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Carbs? Yes, eat those Carbs!

Okay, if you are anything like I was not to long ago, cutting out carbs was important to me. It also brought me a lot of stress wondering if I ate too many carbs. Until I learned I had it all wrong. Even after several people informing me that I still needed carbs I didn’t GET it until recently.

First of all, you need your carbs to function, second the media and the trends out there tell us to either completely cut them out or to be very strict with our carbs. But are we being told the right information? The thing about trends especially in the health and fitness industry we should always back it up with science. The other thing to keep in mind is ANYTHING too much or too little is always something to question. Think of the phrase, everything in moderation. It holds true in the subject of carbohydrates. 

Two of the primary functions of carbohydrates are to provide glucose to the brain and energy for working muscles. Carbs are stored in the muscles and liver as glycogen allows individuals to perform exercise for a sustained period of time. For example, long bike rides, walks, jog etc

Carbohydrates play a crucial role during exercise. Energy levels will decrease if carbohydrate intake is limited. Some people need more carbs than others. Particularly endurance athletes, and strength training athletes.  

No one should eliminate or drastically reduce carbohydrates for non medical reasons. If you do so, it will affect your mental and physical performance negatively. 

So here are a few tips when dealing with carbohydrates:

STOP CUTTING CARBS- There is confusion about carbohydrates which is a wholesome nutrient. Popular diets blame carbs for fattening America. But what the problem is, the TYPE of carbohydrate that is being consumed. According to the recently released dietary guidelines, adults should get 45%-65% of their calories from carbs. 

USE DIFFERENT CARBOHYDRATES AT THE RIGHT TIME- For example, simple carbs can play an important role in an athlete's diet. They should comprise very little of the overall diet because they offer little nutrients. They are rapidly converted to glucose and can be used for fuel. The only time this should be used is during and after a workout. This is when the muscles are hungry for glycogen. For example Gatorade, Powerade, Fruit Juice, and protein.This will help replenish glycogen stores and enhance the building of protein. 

COMPLEX CARBS- USE ! Starches and dietary fiber constitute the complex carbohydrates. Only plant foods such as grains, oats, fruits, vegetables, potatoes, dried beans etc are considered complex carbs. There is very little complex carbs in animal products. Complex carbs should constitute the majority of the diet. They provide a large amount of vitamins, minerals and fiber. 

Here is an interesting fact, carbs also help reduce heart disease. Also, because they require more work to digest, you will feel fuller for a longer period of time.

So let me help with the confusion with carbs. Carbs have been made to seem “evil”. It’s not the carbs themself but the TYPE of carbs. Both simple and complex carbs breakdown into glucose and are used by the brain, muscles and organs for energy. The rate of breakdown is different which is the important part. If the rate that the sugar enters the body is quick, then this is a carb to use less often. So to gage proper choices: If you are about to do an intense workout. You may want some chocolate milk after to help bring your energy level up and replace the loss glycogen stores used during the workout and help repair muscles. The remainder of your diet should focus on low to moderate on the glycemic chart. 

Hope you enjoyed my blog!

Keep moving to a stronger you!

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Great podcast on why you should lift weights.

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How to get your fitness groove on as a mom!

Hi everyone from strongrUfitness. I hope your week has been a good one. 

It has been an interesting week for me so far. With accomplishments and unexpected events I have to say overall it has been a pretty good week. 

Strongrufitness posted its first LIVE facebook video workout. The turnout was great and we will be doing these once a week. 

 Today, I want to help you decide and figure out how you can incorporate fitness into your life. Yes, even as a busy mom. 

You may be reading this with a cup of coffee in one hand trying to stay awake and a child climbing on you, at the same time the doorbell is ringing and you are thinking, “seriously? fit in fitness into my schedule? “ Maybe you feel like you either have no time or energy. It’s okay. Fear not. It is STILL possible.

First, I want you to be REALISTIC. Lets face it. Being a mom is tiring and takes a lot of our time and focus oh, and ENERGY. Trust me, I get it. There are days I think to myself, if i could just sleep all day. If I could sleep in until 8. Or, I wish I had a maid. I get the exhausted feeling, the feeling of there's no time. But, there really is. We just have the wrong idea of what that time should look like. Most of us, when we think of fitness we think 30min-60 min of exercise nonstop. Well, Moms! I have news. We can break up our workouts to 10, 15 min increments throughout the day. So Maybe you want to do laundry, vacuum or ...take a nap while the baby is sleeping. You still can! But you can put in a quick 10-15 min workout and with the right tools get a good calorie burn in. So, instead of stressing about that 30 min-60 min time you need of NO interruptions, try breaking it up into a few 10/15 min sessions. 

Second, If the first does not appeal to you; try taking your child for a walk in a stroller with a little twist to it. While you walk, stop and do some lunges. Keeping your hands on the handle, squat down pushing the stroller out in front of you then bring it back to you as you stand back up. Do 10 reps. Then walk again for a few min. That is just one example of an exercise you can add to your stroller walk. Here is a link to readers digest with a great article on this topic.   I will be incorporating these types of workouts with the local moms. I will also post a short fitness tip regarding this workout for you moms.

Third, use your baby carrier to do a mommy and me workout! I have already begun making video workouts carrying my LO in the baby carrier. Oh, and he LOVES it! Its great in so many ways. You get the extra calorie burn just from carrying extra weight alone! One easy way to get started is just go for a walk. You may need some time to adjust for long walks carrying extra weight so start slow. Then think about incorporating some moves. Knee raises, squat jacks, squats, knee kicks, and more. If you follow me on facebook at strongrUfitness you will see these types of workouts posted SOON!

There are so many other ways to incorporate fitness being a mom. Such as mommy and me fitness groups, Mommy and me yoga, connect with some other moms and go for mommy and me walks. For working moms perhaps try to fit in a short workout in during your lunch. Maybe night time is better for you when everyone has gone to bed and settled in for the night. Do what works for you. Which takes me to my next point.

Lastly, Don’t be hard on yourself. Being a mom is rewarding, but it is a lot of work. Trying to balance everything can be stressful. So take it slow and easy but try to move everyday. Even something as simple as carrying your baby in the carrier while you vacuum is exercise. So be creative and do what works for you.

As always I hope this was encouraging and helps. Keep in mind we are all on our OWN personal fitness journey. So what works for one person may not for another. That is why my motto for strongrUfitness is “keep moving to a strongrU!” Because as long as you are moving in a way that works for you and helps you attain your fitness goals, then you are doing great!

Until then, 

keep moving to a strongrU! 

[jocelynmonkofskyblog-blog]

So true! Just do it!

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How Exercise Helps Reduce Anxiety

Hello! 

Welcome to StrongrUfitness blog. Thanks for stopping by to read my blog.

I would like to introduce myself, Jocelyn Monkofsky founder and owner of StongrUfitness. This is a new journey for me as I take steps forward helping others reach their fitness goals and sharing my experience and knowledge. I hope as I continue to post blogs and videos of workouts that I inspire and encourage you on your own fitness journey. 

If you do not know me, I have a passion for fitness on many levels. First because it helped and still helps me with my anxiety. Second, I am post pregnancy by 7 months and know the challenges moms and new moms face to schedule fitness into their life. For those reasons I hope to reach those with anxiety and post pregnancy woman and everyone else!

So today I want to share what I have learned, experienced and researched myself about anxiety and fitness.

I want to talk about science first. I know, we are going back to junior high with this but it’s important to read this to make everything all make sense. 

We have two Nervous Systems. One, the Sympathetic Nervous System and Two the Parasympathetic Nervous System. The Sympathetic Nervous System is responsible for the “flight or fight” response. When the Sympathetic NS is activated, Heart Rate increases, Cardiac Contractions increase, Blood Vessels dilate to heart, increase in metabolic rate and respiration. Glucose is released and all other functions not needed slowed down. (For more info http://www.newhealthadvisor.com/Sympathetic-Nervous-System.html)

There is a great book titled, Why Zebras Don’t Get Ulcers. Great read if you are interested in this topic. From an Anthropological stand point our bodies were made to move. Our bodies were also meant to handle low levels of stress for long periods of time. We are suppose to have long periods of low stress with short periods of high stress. For example, in the book, ‘Why Zebras Don’t Get Ulcers’, there is an illustration of a Zebra eating grass. He is eating peacefully then BOOM! A lion jumps out of the bush to attack. The Zebra immediately goes into sympathetic mode (fight or flight) and runs. Now, the lion decides to give up and goes the other direction. Now the Zebras Nervous System has gone back to Parasympathetic where all internal functions are brought back to normal. 

One of the reasons Scientist believe that disease is so prevalent in today's society now is constant moderate high stress. Instead of having long periods of low stress with short periods of high stress, we live in a society of constant moderate high stress. 

Exercise is the artificial simulation of the Sympathetic Nervous System.(flight or fight) Here is a neat piece of information. By exercising and having little short burst of high stress, increasing the Sympathetic Nervous System,this increases the Parasympathetic Nervous System response during rest spreading the two further and further apart. If the two are close together, we are probably feeling anxious the majority of the time. But by exercising and creating the space between the two, we then are mimicking the way we are engineered to live. 

What many people don’t realize is exercise alone can be powerful enough to drastically reduce your anxiety. Studies have shown many times that exercise and anxiety are closely related. 

Lets talk about what happens when we are not active. Remember that your body was made to move. When you don’t move, tension is created. Tension starts physically then is turned into mental tension. Then an increase in the stress hormone we all hear of, cortisol is released. Movement helps bring that cortisol level down to normal. 

Remember the fight or flight response we talked about earlier? When your body experiences anxiety it uses the fight or flight/ Sympathetic Nervous System. When you are inactive and experience anxiety activating the Sympathetic Nervous System, your body is misfiring your stress and anxiety hormones causing you to have those long periods of moderate stress. 

Exercise is necessary for a regulated immune system and a healthy hormone balance. 

Why is exercise so powerful besides helping our Nervous System to work the way it was meant to work?

It promotes all kinds of changes in the brain. Neural Growth, reduced inflammation, and new activity patterns that promote feeling of calm and well being. It also releases the wonderful endorphins that energize and make you feel good. Exercise relieves stress, tension and boost mental and physical energy. 

Ever notice when you are stressed how your muscles tighten, you get a headache, belly ache or some other not so welcomed symptoms? Then we go to the ever knowledgeable GOOGLE and stress more because we discover that we have the worst case of some disease we never heard of. Then we stress more and more and it becomes a vicious cycle. Exercise helps relax our muscles and relieve tension. Isn’t it amazing how closely linked our body and minds are?

So I talked about moving and being active. Maybe you are reading this thinking, well i can barely move for what ever reason. Even if you move a little bit every day to start, as time goes by add a little more time. A little movement is better than none. I understand some have restrictions. You don’t have to be a heavy weight champion to be healthier or to move more. There are chair exercises you can do if you have a hard time standing. 

In my videos on youtube and my facebook page I will be focusing on a few things. Post pregnancy low intensity, low impact. Which are workouts beginners can do as well. I will also be posting chair workouts for those of you who have a hard time standing. I will also be posting workouts for mommy and me using the carrier with my little one to help the moms out there get moving with their little ones. I will post more difficult and Hiit type workouts or workouts with weights as time goes. But for now that is where I will begin. 

You can walk, swim, ride a bike....even a 10 min workout will make a difference in your life. In any new workout routine you should start small and gradually add more. This is to prevent injury and allow your body to adjust to the new movement before you add more. 

Keep in mind I am NOT a Dr or a PSYCHOLOGIST. exercise may not be the cure all in some cases. So please, always consult your Dr first before beginning a new routine or if you feel you have anxiety or depression. 

I hope you enjoyed this blog. My next blog will be about moms incorporating workouts into their daily lives. 

Until then,

 keep moving to a strongrU!

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