Exercise & Nutrition

Get in Shape with Christie

Our ultimate fitness plan designed by Christie Hanson, personal trainer.

Christie Hanson is a certified personal trainer and strength and conditioning coach. She worked for 3 years as a personal trainer before the birth of her daughter Mikayla in February 2006. Christie has always enjoyed her active lifestyle through cycling, skiing, hiking, softball and martial arts. "An active lifestyle is the key to a healthy life" is Christie's philosophy. For a more personalized training session, contact Christie at christiedhanson@yahoo.com.

Month 1

This month's focus is on cardio and core strength. Build up your aerobic endurance base with any cardio you enjoy. Brisk walks, hiking, snowshoeing, stairmaster, cycling, jogging, just get out there and get going! If you are just starting getting fitness back after having your baby, start slowly. By the end of March, work up to 30 minutes of focused cardio 3 days of the week. In the months to come we will be building upon this to get you ready for the climb!

Now is also the time to build the core strength foundation. Down on all Fours - lift opposite arm and leg for 3 sets of 20, alternating sides. 25 Glute Bridges - laying on your back on the floor or ball, lift and really squeeze those glutes. 10 Supermans - laying on your stomach, lift both arms and legs at the same time and hold for 5 seconds. Crunches on the floor or a ball - work up to 3 sets of 25, and don't forget the obliques (sides) too. The Plank - holding yourself up on your elbows and toes, stiff as a board, work up to 1 minute. Do these exercises three times a week in March. The core is the foundation for the whole body. Strength, balance, coordination all depend on good core strength!

Month 2

In April you'll want to increase the cardio. Aim for up to 5 days a week of at least 30 minutes. Make at least one day longer, up to 60 minutes. A great way to do that is the Mountain Mama hikes. Try for one a week. The more you can get out there and get your body moving the better. If you are not up for 60 minutes yet physically, stick with it and add 5 minutes every few days until you are there. I know time is tight with the little one, so take them along as much as possible. It is great extra resistance!

Keep with the core work. The abs and back are so important to maintain stability and prevent injury! We will add leg work this month. Squats and Lunges can be done with the little one in tow! Both work your quads, hamstrings and glutes and can be easily added on to your cardio. Lunges can be done in intervals during your walk as big steps with the back knee dropping to the ground. Aim for 3 sets of 10 repetitions for each leg. Using a stroller for slight balance can help keep the back straight while dropping the back knee. Please don't pull on your stroller and wheelie the little one into the air! Squats can be done at the end, or at a stopping point in the middle. Again using the stroller for slight balance if you are not comfortable squatting unassisted can help get the butt down to achieve a 90 degree angle in the knees. Try to keep the knees at or behind the toes while descending. Using a ball against the wall at home is another great way to do squats. Aim for 3 sets of 15 squats. Have at least 1 minute active rest (walking) in between sets for both lunges and squats. If needed hold some dumbells or water jugs to increase the resistance. Also give a day of rest in between squat or lunge sessions. Muscles need to recover to get stronger. Work up to 3 times a week with a day of rest in between.

Are you tired or fatigued and don't think you can do it? Of course being a mom you are never fully rested, but one way to keep yourself going is to eat breakfast. Breakfast is the most important meal of the day. You fasted all night and you have to fuel your body. Oatmeal, eggs and whole wheat toast, fat free milk, orange juice, fruit are all excellent foods to kick start your day. Make sure not to skip this meal and keep your choices healthy!

Month 3

In May we will keep building on the core and leg strength. Increase walking distance or time and start climbing! Now is the time to get some cardio in every day with 1 long day (2 hours or more) and 1 or 2 climbing days a week. Mountain Mamas has such a variety of hikes and there is one almost every day!! Hikes with a good climb will get those legs ready for the 14er climb. Try to get a climbing hike in at least once a week. Add in some longer hikes too. Hiking with the baby in the pack will help build strength from all the extra weight. Keep up with the core work, lunges and squats too! If it is too hot outside for you, get in the gym and change things up a bit with a spin class or upper body workout. Having the extra fitness and the upper body strength will help your body stay strong during the 14er climb.

The days are getting hotter which causes more stress and sweating for the body. Be sure to drink adequate water before, during and after exercise or outdoor activities. If possible drink about 16 ounces of fluids 2 hours and again 30 minutes before activity. Then have enough water to drink 6 to 8 ounces every 15 minutes during activity. Even after drinking all this you will still need water or a sports drink after activity as well. When exercising longer than 1 hour a sports drink may be necessary to replace electrolytes lost and carbohydrates utilized during activity. Remember, if you are thirsty you are already dehydrated. Keeping well hydrated will help prevent heat illness and reduce fatige due to dehydration.

Nutrition & Diet

Coming soon....