Fitness Goals

The importance of fitness has recently become apparent to me as I continue to recover from my old injuries and first pregnancy.

What I Want to Be Able To Do

• Practice martial arts safely.
• Hike another 14ner.
• Keep up with my kids.
• Feel confident in a swimsuit.
• Avoid having to buy a new wardrobe for as long as possible.
• Take long walks through new places.
• Help out on the boat, hosting sails, etc.
• Be confident in my ability to swim if I fall overboard.
• Carry my canoe and gear through portages alone.
• Bounce back from injury and pregnancy as easily as I can make it.

But First:

• 3 pull-ups (1 pull-up even!)
• 2 min plank
• 20 straight push-ups

Key Areas of Improvement

• Anterior pelvic tilt, which is just beginning to cause back pain
• Old knee injury. Gotta make my joints strong.
• Cardio that’s easy on my knees.
• Rebuilding core after invasive abdominal surgery.

Current Routines

I’m interested in “functional fitness”.

Anterior Pelvic Tilt

For each exercise, two 30 second reps, with as many sets you can squeeze in. 1-2 sets is most likely

• Child’s pose
• Glute bridges with kicks
• Clamshells
• Cat/Cow
• Plank
• Bird/Dog
• Lunge stretches

Strong Knees

• Squats
• Kettlebell swings
• Calf raises
• Step up with knee raises

Core

• Bird/Dog
• Plank
• Dead bugs
• Mountain climbers
• Side leg raises

Flexibility

• Not really sure, sun salutation yoga flows perhaps?