Pregnancy, Workout and Fitness Update: Life at 23 Weeks Pregnant

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Hi Everyone!

It has been a crazy whirlwind of activity in the Bender household lately.

We are in a massive material purging and donating frenzy as we attempt to get rid of stuff and make room for a new baby. We have been boxing, donating, organizing and getting rid of things, and we still have a long way to go before Baby Bender #2 has her own space and nursery ready.

On the plus side, I am finally feeling so much better. The first trimester was absolute misery (my second pregnancy has been completely different than my first). I still get occasional intense bouts of nausea, but at 23-weeks they are short lived.

I still battle fatigue, interrupted sleep, and decreased motivation due to my lower energy, but as usual, when my workouts get back on track everything in life from my energy level to my mood improves. I have been more consistent with my workouts, and I am feeling the benefits.

Once I get back into a cycle of healthy habits, it’s easier to continue to stick with it.

When Clothing Makes a Difference in Your Workouts….

I am starting to learn which clothing, including workout pants and sports bras, work for me during this pregnancy. For a little while my workouts were derailed by my inability to find a sports bra that was comfortable to wear during exercise. Once I started working out I felt like I was getting short of breath very quickly. I finally realized it was because my rib cage has already expanded a lot. As baby moves up, so does everything else that normally takes up space in your abdomen.

My band size went from a 34 to a 38, and identifying this change has made a huge impact on my ability to comfortably workout. I can workout without instantly getting winded! I added the Sports Bra that I found to my Amazon Shop’s Workout and Fitness Equipment list. It’s from New Balance, and is very affordable, which is great for an item that will be getting a lot of use for a short period of time. The body changes associated with pregnancy can be crazy!

Please wish me luck as we continue to purge our house of excess stuff, make room for our precious baby girl, and start the process of switching Maverick’s bedroom. It’s a time of change, and our To-Do list feels a bit endless as we get ready, but we still have 17 (ish) weeks until the baby is here.

As always, thanks for working out with me. Everyone’s kind words of support here, and on my social media accounts are not only seen, but greatly appreciated. Much love to you Team Bender! I’m glad we are BFFs.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

If you want to help support BenderFitness so we can continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

PPS I recently created an Amazon Shop. It includes some “Must Have” workout equipment, kitchen tools, books I’ve enjoyed, fashions I love and fun household decor items. This is an affiliate link: that means BenderFitness makes a small commission when you purchase an item. If you would like to check it out you can do so here: www.amazon.com/shop/benderfitness

23-Weeks Pregnant and Ready to Workout! Rocking my new and more comfortable sports bra.

My Workouts This Week:

Workout #1:

Modification: Instead of Angel Abs during this workout I did Hip Thrusts from Table Top position. Side Plank Hip Tap was modified to a static Side Plank hold.

All jumps can be modified to their low impact variations as needed. I modified throughout as needed, based on Rate of Perceived Exertion. I kept my effort level at Moderate Intensity throughout this routine.

Cardio HIIT: Total Body Workout-No Equipment

Workout #2:

I taught a 60-Minute Yoga Class. I avoid deep twists, core flexion exercises like Boat Pose, and deep backbends.

If you need to add some yoga to your life check out these workouts:

http://www.benderfitness .com/category/yoga

Workout #3:

I repeated this 30-Minute Total Body Workout that I filmed in September. It was nice that I didn’t have to modify any exercises, although I did switch to Sumo Plank instead of Sumo Pushups halfway through the interval to ensure that I wasn’t putting too much pressure through my core.

30-Minute Full Body Workout: No Equipment, Great Results!

Workout #4:

I will be teaching two yoga classes on Wednesday.

Workout #5:

I will be doing a slightly modified version of this 20-Minute standing workout. The only modifications I need to make will be to avoid deep twisting. So Sumo Twist will become Sumo Squat (left knee to left elbow instead of crossing over).

Instead of Chair Twist, I will do Chair Step (Chair Pose, with a step forward like a mini squat). Jesse likes to refer to this move as My Little Pony Prancing. Call it whichever version makes you happiest.

Standing Lower Body Workout with Cardio Bursts: 20 Minutes-No Equipment

Workout 6:

This will be a new HIIT workout. My fingers are crossed that we can get our babysitting stars aligned so I can film and share it with you before the end of the week.

My work schedule has picked up, so we have been utilizing all of our babysitting to cover our work shifts.

Check back, and I will update this post once we get the new workout filmed.

Two Total Body Workouts You Can Do Anywhere: One Week Home Workout Schedule

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Last week, my BFF sent me a fitness request. I don’t know about you, but when my best friend asks for my help to make some health and fitness lifestyle changes I jump at the opportunity to help.

Rose’s request: A workout she could repeat on Monday, Wednesday and Friday, that could be done inside or outside, and that she could follow along with even if she didn’t have internet access. Instead of a video, she wanted a list of exercises she could complete to build strength as she re-starts her fitness journey.

She also requested a Tuesday/Thursday Workout, So that she could have a full week of workouts planned and ready. She finds that knowing exactly what to expect for her workouts, helps her stay on track.

Do you remember Rose? She has guest starred in some of my workout videos!

While I absolutely love variety in my workouts, some people do better with a more structured routine. It helps them to recognize and track their progress. It can also be easier to stay accountable, when you have a set schedule.

If you would like to follow Rose’s Fitness and Weight Loss Journey check it out here: www.mychangeforaten.com

You can also find rose on Instagram: @rosebrunobailey

Workout #1: Monday, Wednesday, Friday

Level 1: 10 Reps

Level 2: 15 Reps

Level 3: 20 Reps

Equipment: Something to step up onto (a sturdy chair, bench or step will work).

Repeat up to 3 Rounds and pair with 15-30 Minutes Cardio of Choice.

Workout #2: Tuesday/Thursday

Level 1: 10 Reps

Level 2: 15 Reps

Level 3: 20 Reps

Equipment: A yoga mat.

Repeat up to 3 Rounds. Pair with 15-30 Minutes Cardio of choice.

Modifying and Intensifying:

As you become familiar with these workouts you may decide that you want to increase the intensity. A great way to increase the burn of your workout, is by adding resistance.

You can grab Dumbbells, a resistance band, or a weighted vest to add some bonus muscle sculpting to these routines.

Remember, the workout should challenge you. If you repeat these routines often enough that they start to feel “easy,” it’s time to switch it up and increase the intensity.

Amp up your workout by adding some weights!

I hope you enjoy these workouts! Do you like the List format? Let me know in the comments below!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

If you want to help support BenderFitness so we can continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Healthy Chicken (or) Tuna Salad Recipe

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Do you love Tuna or Chicken Salad? I do!

It’s so delicious! I love it in a sandwich, on a salad, or even served with some crackers. Heck, I like it enough to eat it with a fork, straight out of the bowl!

However, I’m not a big fan of mayonnaise. I hate the smell and taste of mayo (unless it’s well hidden in a recipe), and it’s not the healthiest option.

One of my favorite mayonnaise substitutions is Plain Greek Yogurt. Avocado is another great option! (Have you tried my Avocado Curry Chicken Salad recipe? It’s delicious!)

This recipe is a simple and nutrition loaded twist on a classic. It’s high in protein, and very filling.

I love the combination of fruit and veggies mixed into the tuna/chicken salad. The texture is interesting, and the flavor combination is so tasty! Plus, it’s a great way to add some extra fruit and veggies into your day.

Normally, I load my sandwiches with fresh baby spinach, but I ran out! Even without the extra greens, this sandwich was the perfect combination of sweet and savory, and an all around winner.

Do you have a favorite healthy variation on a classic Tuna or Chicken Salad recipe? Let me know in the comments below.

I hope you enjoy it!

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 continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Chicken or Tuna Salad

Ingredients:

2.5-3.5 oz canned chunk lite tuna in water or chicken
1/2 celery stick thinly sliced
1/4-1/2 small onion (to taste)
1/4 cup plain Greek yogurt
1 teaspoon lemon juice
4-8 grapes thinly sliced
Salt and Pepper to taste
Note: This Recipe is also delicious with thinly sliced and chopped apple.

Optional (for sandwich):

Two slices whole grain bread

Spinach or mixed Greens

In a bowl, combine all ingredients.

Serve and enjoy as a sandwich, over salad, with crackers or on its own.

Weekly Workout Schedule: Week 45 #BFBodyFit

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Hi Everyone!

Welcome to Weekly Workout Schedule #45! Get ready for an amazing week of workouts.

This week includes four of my newest workout videos, and one throwback workout. This is a great workout week that combines body weight exercises, a dumbbell workout, LIIT, Cardio and Plyometric movements.

This week we have several 30-Minute workout routines in the mix. These exercises are super effective to help you see results in your overall health, fitness, and body composition. The 30-Minute workouts are also great if you don’t like repeating exercise routines. Just press play and keep going until you make it to the end of the video.

Always remember, your level of intensity matters. I have to moderate my pace right now, due to pregnancy. You should be pushing yourself outside of your comfort zone. Work at a hard to moderate level of intensity. Challenge yourself to push the pace during the workouts. Breathing heavy and sweating are great signs that you are pushing yourself. Never sacrifice form for speed. Proper form ensures that you are targeting the correct muscles in their full range of motion.

For this week’s core workout I included my new, pregnancy safe core routine. If you are looking for something more intense, check out my other core workouts and pick whichever one appeals to you most: https://www.benderfitness.com/category/core

Let me know what your goal is this week. How many workouts will you be getting in this week? Please tag me on social media, or comment below to let me know how you do with the workouts, and which one was your favorite. Social media check-ins are a great way to stay accountable, and I love seeing your progress.

Have fun with this week’s workout schedule! You rock for showing up, now keep coming back and work your way through each workout.

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 continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Youtube Playlist: Five Workouts

Day 1:

30-Minute Full Body Workout: No Equipment, Great Results!

Day 2:

Total Body Dumbbell Workout: Fast, Effective Exercises, Great Results!

Day 3:

Pregnancy Safe Core Workout

Day 4:

Total Body Low Impact Interval Workout: No Equipment, Great Results. 30-Minutes.

Day 5:

Metabolism Wake-Up Call: Home Workout-No Equipment

30-Minute Full Body Workout: No Equipment, Great Results!

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Hi Everyone!

Welcome to today’s workout! For this routine you don’t need any equipment besides a yoga mat, interval timer (unless you’re following along with the video!) and a little bit of space.

We start with a warm-up, progress into the workout, and finish with a cool down. If you repeat this workout, be sure to amp up the intensity during the first and last section of the routine. Your body will be ready to work at a higher level of intensity.

Below you will find the full length, real time workout video, as well as a photo tutorial of each exercise move.

I am currently 18-weeks pregnant. That means, that I am pacing myself during the workouts. Feel free to push to the next level of intensity. It’s important for me (and all pregnant women, unless otherwise directed by a doctor) to consistently get in moderate intensity workouts. That means that I can’t push as hard as I normally would during my routines. I really miss working out at a higher intensity, but I will continue to do what is best for me and the baby.

Healthy Household Changes:

I’ve also been focusing on making some other healthy changes, including de-cluttering our home.

De-cluttering! Empty hangers everywhere!

In the photo above, you can see my bed is completely covered in empty hangers. Each hanger, represents something that used to be hanging in my closet. I am either donating, or putting away out of season clothing, and making as much space as possible.

With another baby on the way, it feels like we are out-growing our home. There just isn’t enough space for all of the ways we use our house. It’s a bit overwhelming, but I am trying to downsize our belongings as much as possible to make room for a baby, and the myriad of equipment that includes. It’s an exciting time, but it feels like there is a lot to do in a short period of time.

Pregnancy Update:

Every time I think my morning sickness is over, it makes a stealthy return. Luckily, it now only seems to rear it’s head 1-2X per week, which is a huge improvement over the 24-hour per day nausea of the first trimester.

Mentally, this pregnancy has been much more challenging. I’m not used to being as sick, weak, and tired as I have been. It’s a challenging mental adjustment. My stress management levels are always better when I consistently exercise. Working out has been more hit or miss than I like. I am continuing to focus on meditation, in addition to exercise.

It helps me manage stress, and to take some time to myself each day. I’m much moodier than normal, and meditation makes me feel less reactive to everything going on around me.

Filming New Workouts:

Please let me know what type of workout you would like to see next, and how you liked today’s workout. Have you been enjoying the longer workouts, or do you prefer my 15-Minute routines?

I’m also starting to plan ahead for after the baby is here. Do you prefer 30-Day Challenges, Weekly Workout Schedules, or my 6-Week, 10-Week or 6-Month Workout Series?

I will continue to film new workouts throughout my pregnancy, but I am chomping at the bit to get in some fantastic workouts and see great results. After my son’s birth I filmed a 6-Week Postpartum Workout series. I’m going to share my workouts, and postpartum journey once again. I just haven’t decided on the format yet.

Have fun with today’s workout! Get sweaty, be strong, and know that by showing up for this today, you made a great, healthy choice for yourself.

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 continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Set Your Interval Timer for 23 Rounds of 35/45.

In/Out March
Cross and Swing-Right
Cross and Swing-Left
Butt Kicks
Alternating Toe Touch Reach
Jump Squats
Butterfly Glute Bridge
Warrior III-Right
Warrior III-Left
Low Jack
Burpee
Sumo Push-ups
Tricep Push-ups-Right
Tricep Push-Ups-Left
Rib Hug Plank
Side V-Up or Knee Up-Right
Side V-Up or Knee Up-Left
Heel Slides
Bird Dog-Right
Bird Dog-Left
Goddess Stretch
Lunge and Reach-Right
Lunge and Reach-Left

Repeat up to 3X.

Jump Squats: Part 2 (Hello Baby Belly! <3)

Total Body Dumbbell Workout: Fast, Effective Exercises, Great Results!

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Hi Everyone!

Welcome to today’s workout. Grab a mat and a couple of dumbbells, and you are ready to get in a fantastic workout.

Equipment for today’s workout:

For today’s workout, I used two 12-pound dumbbells. Choose a weight that is challenging to you, but allows you to maintain good form through all reps. You can also feel free to have some heavier dumbbells handy for the lower body exercises, and lighter dumbbells for the upper body exercises. Ideally, the last two reps should be challenging, but do-able.

If you aren’t sure where to start with equipment, check out some ideas at my Amazon Storefront (BenderFitness makes a commission if you purchase through this link): https://www.amazon.com/shop/benderfitness?listId=8NHLHDO83ACD&ref=idea_share_inf

I will be updating this list to stay current with equipment, workout gear, and workout clothes.

Benefits of Weighted Workouts:

These are just a few benefits of adding weights into your workout.

Improved Bone Density
Improved Metabolism
Increases Strength
Improved Posture
Improves Confidence
Muscle gives your Body Shape

I also love variety and incorporating different types of challenges into my workouts. I also love knowing that I am building strength, endurance, and my overall health and wellness by utilizing multiple workout techniques.

Pregnancy Update:

Last week’s Belly Progress Photo. I regularly engage my core. It’s a great, low impact exercise technique that is pregnancy safe. I also have a new pregnancy safe core workout video coming your way soon.

I am currently 17-weeks pregnant. All of these exercises are pregnancy safe for me, but if you are pregnant I highly recommend you clear any exercises you are doing with your doctor prior to starting any exercise program. Each pregnancy is different and your doctor knows your specific situation best.

Overall, I am starting to feel a lot better. I’m still very fatigued, and have caught yet another cold. Pregnancy lowers your immune system. Between teaching kinesiology courses, and my son started pre-school, I am being exposed to lots of germs. That said, it’s still heads and tails above the illness I experienced in the first trimester.

I still feel de-conditioned and out of shape, but it definitely feels great to be back to regularly working out. The college semester started, so I am also teaching two yoga classes per week.

I am starting to feel the first flutters of Baby Girl’s movements. It’s an amazing feeling.

As always, I hope you enjoy today’s workout. I’m focusing on being more consistent with filming new workouts. Please let me know if you enjoy this one, and what you would like to see next. Thanks for working out with me! See you soon.

Have fun!

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 continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Equipment: Dumbbells, Yoga Mat, Bench or Couch (hip thrusts can be performed on the floor if you don’t have a bench).

Interval Timer: 14 Rounds of 35\45

Or complete for Reps:

Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps.

Lunge Kick-Right
Lunge Kick-Left
Sit Thru Press-Right
Sit Thru Press-Left
Warrior Deadlift-Right
Warrior Deadlift-Left
Burpee
Curtsy Lunge Abduction-Right
Curtsy Lunge Abduction-Left
Squat and Curl
Tricep Drop
Dumbbell Rib Hug
Hip Thrust
Bent Over Row

Repeat this workout up to 3X.

Pregnancy Safe Core Workout

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Hi Everyone!

Today’s workout is a Quick, but effective Pregnancy Safe Core Workout. I selected exercises that will work the core from every angle. They are low impact movements, but they are excellent for engaging your core muscles. Scroll down for the full length workout video. One round will take 10-minutes, and you can repeat it up to 3X.

At the time of filming this workout, I am 17-weeks pregnant. This is a routine that I will continue throughout my pregnancy. As always, you should check with your doctor before starting this (or any) workout program. This is especially true during pregnancy, because every individual has different needs. Your doctor knows you, and your pregnancy best.

Focus on form, and keeping a strong/pulled in core during each exercise. You should also be able to breath during each exercise.

For the Side and Reverse Plank exercises, if you are unable to hold the position for the entire time, you can build up in increments. Research shows that holding a plank in increments of 10-seconds is wonderful for building strength.

There are several exercises that are completed in a supported, reclined position. This decreases pressure through the core and allows you to focus on muscle engagement during each movement.

Support yourself on your forearms. Keep the core engaged throughout the movements.

This workout is still appropriate for anyone looking to build a stronger core, even if you aren’t pregnant. This is also a great routine if you are postpartum and looking to re-build core strength.

These exercises are also Diastasis Recti safe, and can help with re-building core strength after abdominal separation. If you are not familiar with the term Diastasis Recti, it refers to central abdominal separation, and frequently occurs during and after pregnancy.

When this occurs the right and left sides of the abdominal muscles have separated. This can cause a “pooching” of the belly, resulting in back pain, pelvic instability and even issues of incontinence.

I hope that you find these exercises useful.

Thanks for working out with me! See you soon.

Have fun!

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 continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

You can repeat this workout routine up to 3X.

Side Plank-Right
Side Plank-Left
Reverse Plank
Heel Drops
Heel Slides
Bird Dog
Side Knee Lift-Right
Side Knee Lift-Left
Transverse Ab Squeeze
Heel Circles

Total Body Low Impact Interval Workout: No Equipment, Great Results. 30-Minutes.

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Hi Everyone!

Welcome to today’s workout! I asked what style of workout you most wanted to see next, and the most popular response was LIIT (Low Impact Interval Training).

I hope you enjoy this fantastic Total Body Workout. These no equipment exercises will help you achieve great results in your overall health and fitness.

Remember to listen to your body, while also pushing yourself. Your workout intensity matters, and will impact your results. You can do a Low Impact Workout, and still get in a great workout intensity for your entire body. Please let me know what you think when you finish today’s workout. Also, let me know what style of workout you most want to see next!

Life and Pregnancy Update:

If you’ve been following me for a while you already know that I am currently pregnant. I filmed this workout last week, at 14.5 weeks Pregnant. I am currently 15.5 weeks pregnant. This time around time is flying!

It’s also a completely different experience than my first pregnancy. It’s filled with many more physical and mental challenges. I hate being sick and lethargic, and the intensity of my morning sickness during the first trimester took a lot out of me mentally and physically. I am feeling a million times better now, but I am very de-conditioned. Now I get to start re-building my strength and endurance to help keep myself and my pregnancy a healthy as possible.

Yesterday I got in a 2-Mile Run, followed by a 2-Mile Walk. I felt pretty good, but I want to be sure that I am training smart as I re-build my endurance and stamina.

We are very excited to share that we are expecting a little girl! We had a gender reveal party with our immediate family. We used the same sign that we used when Maverick was born, and threw paint filled balloons. The pink on the sign is for our new baby girl. The sign will be hung up in our little girl’s nursery when she is born.

I really hope you enjoy today’s workout! There are more new workouts to come! If you are looking for more workouts, check out my 6-Month Workout Challenge, or some of my 30-Day workout Programs. Whatever your goals are, we’ve got your covered!

Thanks for working out with me! See you soon.

Have fun!

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 continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Side to Side Squat
Kick Back Tap-Right
Kick Back Tap-Left
Tap to Toe Squat
Double Swing-Right
Double Swing-Left
Core Twist-Right
Core Twist-Left
Single Leg Push-ups
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Windshield Wiper Plank
Lunge or Lunge Jump
In/Out Squats
Forward Kicks
Lunge Hop-Right
Lunge Hop-Left
Plié Lift or Jump
Scissor
Side Plank Reach-Right
Side Plank Reach-Left
Reverse Plank Step Out
Supergirl or Bird Dog
Plank to Oblique Step
Down Dog Lift/Hop-Right
Down Dog Lift/Hop-Left
Chair Step
Flat Back to Standing Back Bend

Weekly Workout Schedule: Week 44 #BFBodyFit

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Hi Everyone!

It’s workout time! I hope you enjoy this week’s workout schedule.

We have five amazing and effective home workouts on the planner this week. Get ready for some variety, and a wonderful workout challenge that you can do anywhere.

You can find the workout video playlist, as well as each individual workout breakdown below. As always, these are all free workouts.

If you find these workouts helpful, please take the time to comment and share, here, on Facebook and Instagram. With the push toward monetization on social media platforms it is much more difficult for websites like mine to reach people without paying for advertising. As someone who provides a free service, I unfortunately don’t have an advertising budget.

When you share, like and comment it really helps us to be seen and continue to reach people who are interested in our workouts, recipes and tips for healthy living.

Maverick helping to unload our vegetables, so we can make some delicious and nutritious meals this week.

Speaking of recipes, I posted a delicious Vegetable Soup with Chicken Potstickers 🥟 recipe. You can find it here:

Vegetable Soup with Chicken Potstickers Recipe

I hope that you enjoy this week’s workout schedule, and find it useful for helping you to stay on track with making healthy choices. Every time you show up for a workout or make a nutritious meal, you are doing something to create a healthier and happier life.

Thank you for letting me be a part of that journey.

Have fun!

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 continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Workout 1:

Total Body LIIT (Low Impact Interval Training) + Pilates Workout: BenderFitness + Coach Sean Vigue

Workout 2:

30 Day Challenge: Day 15: Full Body Fat Burn (21 Minute HIIT)

Workout 3:

Quick Dumbbell Workout Tutorial: Total Body Workout: First Trimester Fit Pregnancy Workout

Workout 4:

Tough Body Toning Workout Real Time: Melissa Bender

Workout 5:

Stretch and Lean Yoga Flow

Vegetable Soup with Chicken Potstickers Recipe

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Hi Everyone!

As you know, I’m a big fan of vegetables. I love how nutritious and colorful they are, and it’s a lot of fun coming up with new ways to incorporate veggies into our meals.

Of course, one of the easiest way to get a lot of vegetables in one serving is to add them to soup. Which is perfect, because soup has been a big pregnancy craving for me.

Throughout the first trimester I have been very sick, so I try to incorporate as much nutrition as possible, especially when I am actually craving a meal.

This soup is loaded with carrots, kale, green beans, chick peas, tomato, peppers and green onion. Remember, the different colors of the vegetables you consume means that you are getting in a wider variety of nutrients.

I played a bit fast and loose with the ingredients and worked with what I had on hand, which meant mixing two types of broth. The result was absolutely delicious, but you can always use broth of your own choice. Pregnancy cravings don’t necessarily want to wait for a run to the supermarket to get matching ingredients.

Weekly CSA (Community Supported Agriculture) Box.

All of the vegetables that I used were locally grown. I get a weekly CSA Box from the University where I teach. It’s part of an amazing program that teaches students sustainability and growing techniques. If you have any farms locally, I recommend reaching out to see if they do CSA boxes. Another great option, is buying your vegetables at a Farmers Market.

Wherever you get your vegetables from, be sure to wash them well and eat them frequently! I hope you enjoy today’s soup recipe.

Let me know what you think, and any modifications you make. This can easily be adjusted to be Vegan or Vegetarian friendly by using vegetable broth and vegan potstickers.

Have fun!
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 continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Vegetable Soup with Chicken Potstickers 🥟

*I didn’t measure all of the ingredients, but I like a hearty vegetable filled soup. I also worked with the ingredients I had on hand because my pregnancy cravings for soup are intense!*

Ingredients:

5 cloves of Garlic
Extra Virgin Olive Oil
Carrots chopped 🥕
Tomato diced 🍅
Large red pepper sliced 🌶
Kale removed from stem and chopped 🥬
1 can Garbanzo Beans (chick peas) drained and rinsed
1 handful fresh green beans chopped
3 green onions chopped
1 package of chicken potstickers 🥟(I bought mine from Aldi)
2 35-fl. Oz. containers of broth (I used one container of Ramen broth and one container of vegetable broth)

You can easily customize this recipe with vegetables and broth of choice. You can substitute vegetarian potstickers (or omit them from recipe) to make this vegetarian or vegan friendly.

Put oil into the bottom of a soup pot.

Add minced garlic and heat until fragrant over medium high heat.

Add broth.

Add vegetables, starting with carrots and harder vegetables.

Bring to a boil, and boil until carrots are cooked through.

Add potstickers. (I also added the potsticker/dumpling sauce to the broth).

Bring to boil and cook until potstickers float.

Serve and enjoy!

Total Body LIIT (Low Impact Interval Training) + Pilates Workout: BenderFitness + Coach Sean Vigue

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Hi Everyone!

Welcome to today’s workout! I am excited to bring you a fantastic Total Body Workout. This is a great collaboration between BenderFitness and Coach Sean Vigue.

You don’t need any equipment for this workout (except maybe a yoga mat) and it can be done anywhere.

You will start out with me for a LIIT Workout, completed primarily in standing. I do give some options for higher impact substitutions for those of you looking to take the workout to the next level of intensity. You can also add weight via dumbbells or a weighted vest if you want to amp up the workout.

You will finish the workout on the mat with Sean Vigue, for a core based Pilates workout flow.

Sean and I have done several workout collaborations together, and I always enjoy the variety and versatility we are able to bring to our workouts when we join forces.

Fit Pregnancy Workout Guidelines:

Currently I am still in my first Trimester of pregnancy. That means that I have to watch my workout intensity and prevent my body from overheating. Core temperatures over 101 degrees Fahrenheit can be dangerous to the baby. Other than that I have no current workout restrictions.

I am still able to do traditional core exercises. Some doctors recommend stopping traditional core movements (like sit-ups) once you head into the second trimester, however, my doctor has given me the green light to continue through my 15th week of pregnancy.

If at any time before that point I notice that I am unable to maintain core engagement through my transverse abs during any core focused workouts I will stop doing them.

*All pregnancies and bodies are different. Always, ALWAYS, consult with your doctor about your specific pregnancy and workout needs. Your doctor knows you and your pregnancy best, and can give you individualized recommendations.

You can read more about First Trimester Fitness: What you Need to Know About Working Out in the First Trimester here: https://www.benderfitness.com/2015/12/working-out-in-the-first-trimester-of-pregnancy-what-you-need-to-know.html

I hope that you all enjoy today’s workout! Let me know what you think about this collaboration!

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.

Total Body Workout. No Equipment Needed.

Start out with a Low Impact Interval Training (LIIT) Workout and Finish with a Core Focused Pilates Workout and Cool Down. You can do this workout anywhere.

– [ ] March

– [ ] Modified Jumping Jacks

– [ ] Low Impact Burpee

– [ ] Sumo Squat Twist-Right

– [ ] Sumo Squat Twist Left

– [ ] Speed Skater

– [ ] Air Squat

– [ ] Table Kick-Right

– [ ] Table Kick-Left

– [ ] Warrior III Leg Pulse-Right

– [ ] Warrior III Leg Pulse-Left

– [ ] Plie Squat to Side Reach-Right

– [ ] Plie Squat to Side Reach- Left

– [ ] Chair Twist to Toes

– [ ] March

Roll out your mat to finish with Core Focused Pilates with Coach Sean Vigue.

Quick Dumbbell Workout Tutorial: Total Body Workout: First Trimester Fit Pregnancy Workout

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Hi Everyone!

Are you ready to feel great and get stronger with me? Today’s workout is a quick Dumbbell Workout. For the last two exercises I also use a Stability Ball. If you don’t have a stability ball, you can do the final two exercises with socks on a hard wood (or other smooth surface) floor.

I filmed this workout as a Tutorial Video, so watch the video before completing the exercises. You can repeat this workout 3-5X for best results. Of course, if you’re in a hurry, I encourage you to do the workout even if you only have time for one round.

One round of exercise is better than none! Your body will thank you for the consistency, and for getting in some movement.

Jesse and I have been brainstorming ways that we can bring you more workouts. We want to get on a better filming schedule for full length workouts, but I would also like to incorporate more workout tutorials like this one.

If you like the workout tutorial (and the idea of seeing more frequent workout breakdown posts from us) please leave me a comment and let me know.

First Trimester

Last Week: I was not bloated in this photo and it was a good day after I finished filming a new workout. Some days I look much more pregnant already.

As many of you already know, I am in my first trimester of pregnancy. My first pregnancy was a dream. I’ve frequently commented on how much I LOVED being pregnant.

My second pregnancy has not been so smooth. I have been incredibly ill with morning sickness, fatigue, and anemia. Some days the morning sickness is 24 hours per day, and so bad that I can barely move. Other days, I am functional, but the feeling of nausea still lingers in the background throughout most of the day.

I have stayed active with walking or workouts on the days when I felt well enough, but there have been many days where my focus has just been on getting through the day.

As I nudge my way closer to the second trimester the good days are getting more frequent, and the nausea less intense and debilitating. Last week I even had one full day where I felt completely normal: Happy, Energized and Physically Well.

Let me tell you what a blessing that is, and how easy it is to take for granted when it’s your norm. If you feel good, strong, energized and well, please take a moment to express gratitude. I’ve spent a lot of time thinking about people dealing with chronic illness and chronic pain, and the way they manage those conditions. Morning sickness is life altering, but temporary.

I hope you enjoy today’s workout! Next on the agenda, is a brand new workout collaboration with myself and Coach Vigue of SeanVigueFitness.com

See you soon.

<3 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

Quick Total Body Workout

Equipment: Dumbbells and Stability Ball

*Last two exercises use stability ball, but can also be done with socks on a hard wood floor.*

All exercises 10 Reps. Aim for 3-5 Rounds.

*If you only have time for one round, do it anyway! Some exercise and movement is better than none!*

Dumbbell Deadlift
Tricep Drop
Side Lunge-Right
Side Lunge-Left
Bent Over Row- Right
Bent Over Row-Left
Romanian (Straight Leg) Deadlift
Curl to Press
Lunge with Kickback- Right
Lunge with Kickback – Left
Stability Ball Ab Pull
Stability Ball Hamstring Curl

Music: @ddarkonline

Weekly Workout Schedule: Week 43 #BFBodyFit

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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.

Post Workout: 2 Rounds of Workout #1 on this week’s schedule.

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:

Almond Yogurt with Almonds, Grapes and Cinnamon.

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

Weekly Workout Video Playlist:

Workout #1:

Quick Full Body Workout with Cardio Burn

Workout #2:

No Excuses: 10 Minute Interval Workout

Workout #3:

16 Minute HIIT: Full Body Fit and Flexible

Workout #4:

Body Weight Full Body Challenge

Workout #5:

Quick Full Body Workout: Burn, Sweat & Sculpt

Weekly Workout Schedule: Week 42 #BFBodyFit

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Hi Everyone!

Welcome to this week’s workout schedule. I have five fantastic home workouts on the fitness plan this week.

We have a combination of fat burning cardio exercises, lean muscle building training techniques, and exercises to strengthen and sculpt your entire body. Let’s focus on getting stronger and healthier in the comfort of your own home (or wherever you prefer to exercise!)

One of the biggest benefits of exercise is improved confidence. That goes way beyond what you look like, or what your results are (although that can be a part of the process too). When you exercise you are teaching your body and your mind how much you are capable of. Physically you learn what your body can do. You see your endurance and strength improve. You realize that you are strong, and getting stronger every day.

Mentally, you learn that you can push through difficult and challenging things. You can choose to continue through a challenge, even when it would be easier to quit. You build your mental endurance, grit and determination when you practice those skills during a difficult workout.

Challenge yourself physically and mentally, and watch yourself grow stronger, more capable and more confident. Build your consistency and determination, and realize that those are skills you possess and can apply to ANY area of your life that is challenging you right now.

You are capable of growing, adapting and handling anything that life throws your way.

Bonus Focus:

This week, in addition to your workouts challenge yourself to take time daily to recognize your ability to handle difficult things or situations. Praise yourself for dealing with something difficult. That can mean something:

Physical: made it through a whole interval of exercise without stopping? Kudos!!!
Mental: checked something off of your to-do list that you’ve been avoiding? Great job!
Emotional: handled an emotionally charged situation in a cool calm and collected way? You rock!
Spiritual: Spent time in prayer, meditation, reflection (or however else you practice your personal spirituality)? Excellent!

Each day this week, take time to praise yourself for the things you did well. Too often, we are willing to focus on the negative moments and castigate ourselves for the things we didn’t handle as well as we would have liked. It can disrupt our belief in our own capability. Build yourself up the way you would build up your best friend. That’s what #BFBodyFit is all about.

I hope you enjoy this week’s workouts! 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

Workout 1:

28-Minute Total Body Workout: Best No Equipment Exercises

Workout 2:

Core & Fat Burning Plyo Workout: 26-Minute Home Workout

*This video includes warm-up and cool-down, which extends the workout to 26-Minutes. If you are short on time reference the video playlist, which has the 16-Minute version of this workout.

Workout 3:

18 Minute HIIT Fat Burn: Cardio Blasting Body Sculpt Workout

This is one of my favorite Total Body HIIT Fat Burn Workouts. I hope you enjoy it! Don’t be afraid to challenge yourself, breath heavy and get super sweaty. These are some of the best HIIT exercises you can do to build lean muscle, boost your metabolism, and burn fat.

Workout 4:

Leg, Butt & Thigh Shaping HIIT: Home Workout

This blog post includes a longer video with a Warm-Up and Cool-Down. For those of you that prefer to do your own warm-up and cool-down, at the bottom of the post you will also find the shorter 18-Minute workout.

The single leg exercises are a fantastic way to prevent muscular imbalances, and get really great results in your lower body. The best, and most efficient exercises for your lower body are single leg isolation exercises.

Workout 5:

26 Minute HIIT: Full Body Cardio Burn Workout-No Equipment

This is a fantastic, Full Body Cardio Burn Workout. You don’t need any equipment, and you can do this workout anywhere.

28-Minute Total Body Workout: Best No Equipment Exercises

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Hi Everyone!

I have a fantastic workout for you today. This is a Full Body Workout, you don’t need any equipment, and you can do this routine anywhere. You can workout at home, in the gym, a hotel room, outside, or anywhere that fits your routine and schedule.

One round of this workout will take 28-Minutes. Set your interval timer for 28 rounds of 10 seconds rest and 50 seconds work, or just follow along with the workout video.

Push yourself to get in maximum repetitions during each working round of this workout. If you ever need a break, take a quick rest and then get back into it. One of the most important parts of exercise is learning how to tune in with your body and find out what it needs.

We also train our bodies to work at a higher level of intensity over time. This helps us progress our level of health and fitness and continue to make physical improvements. It’s also fantastic mental training. You teach your mind how much endurance your body really has.

Train Hard & Have Fun

Active Rest Day: I got in plenty of walking at Picklesburgh

With exercise it’s very important to find a work/life balance. Exercise should be an important part of your life, but it should support your ability to participate in all of the things you love.

Don’t be afraid to go out, have fun, and take active rest days during the week. Yesterday we had a busy day in Pittsburgh. We started out at Picklesburgh: a festival completely dedicated to pickles. Worked our way to Sandcastle: a water park, and ended up at Kennywood: an amusement park.

Although I didn’t officially “work out” yesterday, I ended up getting in over 16,000 steps, while having a really fantastic and memorable day.

Don’t feel guilty if you miss the occasional workout. Just don’t let it derail you. Enjoy your life, and make sure that exercise is a consistent part of your workout routine.

I hope you enjoy today’s workout! Let me know what you thought about it!

See you soon.

<3 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

Always consult your doctor before starting this or any workout program. You can follow along with the workout video, and check out the photo tutorial below.

Interval Timer Set for 28 Rounds of 10/50.

1. In/Out Squat

2. Quadruped Rainbow-Right

3. Quadruped Rainbow-Left

4. Hydrant-Right

5. Hydrant-Left

6. Reach Through Hip Lift

7. Elbow Tap Side Plank-Right

8. ElbowTap Side Plank-Left

9. Reverse Plank Leg Lift

10. Angel Abs

11. Forearm Plank to Dolphin

12. Tricep Push-up-Right

13. Tricep Push-up – Left

14. Table Dips

15. Toe Tap Push-ups

16. Walk the Plank

17. Mountain Climbers

18. Floor Tap Hop-Right

19. Floor Tap Hop-Left

20. Plié Jump

21. Pendulum Squat-Right

22. Pendulum Squat-Left

23. Squats

24. Down Dog Heel Press-Right

25. Down Dog Heel Press-Left

26. Figure Four Pulse-Right

27. Figure Four Pulse-Left

28. Plié Pulse

Pendulum Squat: Complete all Reps on one side, before moving on to the other side.

Weekly Workout Schedule: #BFBodyFit Week 41

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Hi Everyone!

Welcome to Week 41 of the #BFBodyFit Weekly Workout Schedule. You are doing an amazing job with these fantastic and challenging home workouts.

If you’re just joining us that’s okay too! This week we have five workouts on the agenda. These workouts are quick (10-15 minutes per round). I challenge you to repeat the workouts up to three times. You can also choose to pair them with some cardio (jump rope, walking, running, swimming, cycling) if you want to amp up the intensity.

As always, listen to your body. Challenge yourself, rest as needed, and get right back to it.

This week our workouts are focused on a little bit of everything: Core, Arms, Legs, Thighs, Glutes, and Back. I’m proud to say that BenderFitness has built a catalogue of the Best Home Workouts out there.

Long weekend trip to Erie. Staying active with lots of swimming and walking.

Quick Pregnancy Update:

I really love sharing these workouts with you, and I can’t wait to get back in front of the camera and film even more. The first trimester of my pregnancy has hit me like a ton of bricks.

Last week I was basically immobilized for a couple of days, due to intense morning sickness. This is a completely different experience than my first pregnancy. Hopefully things continue to get smoother from here on out, and I can get back into a normal filming routine.

My normal eating habits, have also been thrown out of whack this pregnancy. Up until the morning sickness kicked in, my diet was still very balanced with tons of colorful vegetables, whole grains and lean protein. Lately, it’s been a lot more carbohydrate heavy, because that is what is most appealing to me right now.

A delicious meal from Pineapple Eddie’s Southern Bistro.
Jamaican Jerked Chicken, Red Beans and Rice and Fried Plantains.
If you’re ever in Erie try this restaurant out.

I feel better when my stomach has something in it, so I am trying to eat at regular intervals throughout the day.

As always, have fun with the workouts! Check in when you complete each one, and let me know how you did and how many rounds you got in. Thank you for becoming stronger and healthier with me!

See you soon.

<3 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

Video Playlist:

Workout 1:

Core and Arms Workout: Quick HIIT (10 Minute Real Time)

Workout 2:

Jump & Tone Boot Camp

Workout 3:

Love Handle Loser & Speedy Body Toning Workout Combo

Workout 4:

12-Minute Leg & Arm Burnout HIIT: No Equipment, Fat Burning Home Workout

Workout 5:

Full Body Quick HIIT Fat Burning Workout: No Equipment

Weekly Workout Schedule: Week 40 #BFBodyFit

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Hi Everyone!

Welcome to this week’s workout schedule! Can you believe that we are already at Week 40 with our weekly workout schedules? That means you can do different home workouts each week for 9 weeks straight. It really takes out the guess work and gives you amazing workout options.

Each workout can be repeated up to 3X. I love to see your check in posts and hear how many rounds of each workout you got in. Leave me a comment here or on IG or FB to let me know how you do with this week’s schedule.

I have five great workouts on the planner for this week. Everything you need to get in shape, and stay in shape at home is right here.

Below you will find the video playlist, as well as each individual workout breakdown for this week. Don’t forget to support your workouts with balanced and colorfully nutritious food choices.

When you focus more on healthy food choices your body will thank you, because it’s getting proper nutrition. I focus on hitting each food group, and consuming a lot of colorful fruits and vegetables. The more colorful the foods you are eating (natural color, not added dyes) the wider the variety of nutrients you are getting in.

Some veggies in my weekly CSA Box.
CSA stands for Community Supported Agriculture.
Locally grown food, and the veggies vary each week.

Don’t skimp on your veggies! They are amazing for your body. Health doesn’t stop at your workouts. Health includes your overall nutrition and wellness. Take some time this week and focus on how you feel physically, mentally and emotionally. Sometimes we get so busy it’s easy to forget to notice how we feel.

I hope that you enjoy this week’s workout schedule!

<3 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

Video Playlist:

Workout 1:

16-Minute LIIT (Low Impact Interval Training) Workout: Apartment Friendly and Effective: Fantastic Results!

Workout 2:

15 Minute Plyo HIIT Workout: Burn Fat Fast

Workout 3:

12-Minute Lower Body HIIT Workout

Workout 4:

15 Minute Cardio Sweat: Bodyweight HIIT Workout

Workout 5:

HIIT the New Year Hard: Full Body: Workout 12

16-Minute LIIT (Low Impact Interval Training) Workout: Apartment Friendly and Effective: Fantastic Results!

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Hi Everyone!

Welcome to today’s Total Body Workout! This exercise routine requires No Equipment, and can be done anywhere. It’s low impact (no jumping) so it’s apartment and hotel room friendly. All you need is a little bit of space and the determination to get your workout done.

Remember, motivation only gets you so far. The determination to keep going is what gets you through and helps you create a healthy lifestyle.

Big News!

As I mention in this workout video, I am in my first trimester or pregnancy. We are very excited to welcome another member into our family. Exercising at least 30-minutes per day at a moderate intensity is recommended throughout pregnancy by the American Pregnancy Association.

I filmed workouts throughout my first pregnancy, as well as teaching Boot Camp and Yoga group classes. I will continue to do the same (barring any complications that would prevent me from doing so). I am excited for Healthy and Fit Pregnancy #2.

You do not have to be pregnant to enjoy and benefit from this workout. Some quick rules to keep in mind if you are pregnant:

Always check with your doctor. They know you and your pregnancy best. They are the ones you should take guidance from.
Historically monitoring your heart rate during workouts was recommended. Newer evidence shows that there is no set heart rate to stay below, but you should notice Rate of Perceived Exertion. If the workout feels too hard it is. Listen to your body.
Avoid extreme breathlessness. If you are working to the point where you can’t talk you are working too hard.
During the first trimester it’s very important to keep your core temperature below 101 degrees. So workout in cool environments, and don’t push yourself to superhuman levels of intensity. If exercising outdoors in heat, keep the intensity lower. I’ve been doing a lot of walking instead of running, because temperatures are high. With my first pregnancy, I was able to run outdoors in my first trimester, because we had cool fall weather.
During the first trimester there are no exercise restrictions. As always, if something hurts or feels uncomfortable, STOP.
If you have any problems during a workout (pain, bleeding, something just doesn’t feel right, etc) stop immediately and call your doctor.
Exercising during pregnancy does not increase the risk of miscarriage in a standard low risk pregnancy. If your doctor has deemed you high risk, discuss safe exercise options and recommendations.

I hope that you enjoy this workout! I went through it 2X and followed it up with a walk outside. Jesse did the second round with me, and found it to be a good full body challenge.

Have fun and thanks for working out with me!

<3 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

16-Minute LIIT (Low Impact Interval Training) Full Body Workout: Fantastic Results!

Toe Touch Pushups
Lunge (Alternating)
Angel Abs
In/Out Squats
Oblique Lower Leg Tap (Right)
Oblique Lower Leg Tap (Left)
Kneeling Kickback (Right)
Kneeling Kickback (Left)
Forward/Backward Lunge (Right)
Forward/Backward Lunge (Left)
Leg/Hip Lift
Temple Tap Abs
Leg Circles (Right)
Leg Circles (Left)
Prone Heel Press
Seated Rotation

Weekly Workout Schedule: Week 39 #BFBodyFit Home Workout Series

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Welcome to Week 39 of my #BFBodyFit Weekly Workout Schedule. I hope you are enjoying all of the schedules we have been putting together for you.

This week we have some fantastic and effective home workouts on the agenda. There are some amazing exercises for your Abs, Arms, Legs, Glutes, Thighs, Back….You will be training your entire body to become healthier, stronger, and more fit.

I hope that you are ready to have an amazing week. We have six workouts on the schedule. Set a goal for yourself, and mark your progress on a calendar.

It can also help to involve a friend. Scheduling workouts with a friend can keep you accountable and on track.

I included 6 workouts in this week’s schedule. Listen to your body, and adjust the schedule as needed. If you need an extra rest day, take it! Building your health, means learning how to listen to your body and what it needs. If you have intense muscle soreness taking an active rest day can be more beneficial than forcing yourself through an intense workout.

Rest is an important part of the process. It helps your body progress.

Below, you will find the workout video playlist, as well as individual links to each workout breakdown and photo tutorial. You have everything you need to get in shape (and stay in shape!) anywhere.

Green Smoothie: Unsweetened Vanilla Almond Milk, Greek Yogurt, Banana, Frozen Mango and Peaches and Spinach. Add a bit of honey if you prefer a sweeter smoothie. Blend until desired consistency is reached.

Nutrition Goals:

In addition to your workouts this week, I encourage you to pay attention to your nutrition.

Incorporate lots of fruits and vegetables, healthy fats, whole grains and lean meats. Research shows that when you focus on incorporating more nutrition dense foods, your overall dietary intake tends to improve. In other words, don’t focus on what you “shouldn’t” eat, focus on eating things that have a lot of nutritional value.

I don’t believe in “off limit” foods. I incorporate desserts or snacks into my normal eating routine. I focus on making the majority of my food choices things that will nourish my body and overall health.

Pat attention to how foods make you feel physically. Some foods will make you feel great, and other foods won’t agree with your body. Starting to get in touch with these feelings can help you to improve your overall nutrition.

One of my goals in creating the #BFBodyFit Workout Program, was to help people learn how to make their bodies their best friend. Love your body, nourish it with food and exercise, treat yourself and your body with the kindness and respect that you would treat a friend or loved one.

Your body, and everything it is capable of, is an incredible gift. Appreciate it, and treat it with care. It’s with you for the long haul.

Much love to everyone, and many thanks for the support and kindness. New workouts will be coming soon.

<3 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

Workout 1:

20 Minute HIIT Boot Camp: Core & More Fat Burn-No Equipment Home Workout

Workout 2:

15-Minute Flab-U-Less Arm Workout

Workout 3:

Tight Core Body Weight Workout: 15 Minute HIIT-No Equipment Fat Burn

Workout 4:

12-Minute HIIT: Core & Cardio Fat Burn

Workout 5:

30 Day Workout Challenge: Day 26: 15 Minute Full Body HIIT Workout

Workout 6:

15 Minute Cardio Body Sculpt HIIT: No Equipment Workout

Day 7: Rest and Recover

Is Your Fitness Program Improving Your Health? Four Components to a Healthy Fitness Program

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It’s no secret that people enjoy the things that they are good at. It’s rewarding to do something successfully. It motivates us to continue.

While this motivation can be a wonderful thing, sometimes this tendency translates into habits that sabotage our overall health and fitness. We focus on the thing we are good (or want to improve) at, while neglecting other (equally important!) areas of our fitness.

For example, I often see runners (ahem, my husband) who are amazing at their sport. Their cardiovascular health, endurance and speed is phenomenal, but they risk injury by neglecting their flexibility.

When Ego Joins the Party: It’s not just the habit of doing things we are good at. Sometimes the ego gets involved. Ego driven exercise isn’t focused on the healthiest outcomes. I am not immune to Ego driven exercise practices (awareness is the first step toward change.) I am much more flexible on the left side of my body. When I practice splits I love practicing on that side. My right side is not even close to as flexible, and I hate practicing on this side. Practice feels futile, because I never seem to get any closer to achieving my goal.

That leaves me with a choice: continue to focus practicing on my left side because I am so close, or focus on my right side, which really needs the work. The truth is that one pursuit is focused on ego. The other pursuit is focused on creating balance in my body.

So what do I do? I continue to practice both, but I still enjoy practicing on my better side. I should be giving my difficult areas extra attention, but I’m a little bit too focused on the end goal. My pursuit of health and fitness, still has some ego in it. I’m working on it.

So here’s a secret about fitness, and life in general, it’s not always about the end goal. If your fitness is limited by deadlines and achievements, it’s going to be very difficult to continue to pursue a healthy life. What happens when you check all of those boxes, or if you aren’t progressing fast enough to check any of the boxes? Health and Fitness are a continuum of care. It’s great to train toward a specific goal, but the greater goal is training toward a healthier more balanced life.

There are four primary components to a healthy physical body:

Cardiovascular Endurance
Strength
Flexibility
Nutrition

A program that is focused on your overall health and wellness will include all four of these areas.

Cardiovascular Activities train your body to more efficiently take in oxygen, and deliver it to your body. Having a strong cardio base is a sign that your lungs, heart and your entire pulmonary system are working well. Your body needs oxygen for everything that it does. Regular cardiovascular training helps maximize the function of your Respiratory System.

Cardiovascular training doesn’t just mean running. Cardio can include HIIT, Cycling, Running, Walking, Rowing, Swimming, Spinning and more.

Doing weighted exercises one side at a time can help prevent (and correct) muscular imbalances. Separating the movements keeps the stronger/more dominant side of the body from taking on more of the work load.

Strength training is great for your muscles, but it also helps protect your bones. When you lift weights or complete resistance training, the pressure on your bones stimulates them to maintain higher bone density. Muscle Mass is also great for your metabolism. Muscle is what gives your body shape and allows you to move . You want to develop both muscular strength and muscular endurance to maximize the health benefits of strength training.

Don’t be afraid to add resistance training into your routine. Aim to use a weight that is heavy enough to make the last two reps of each exercise difficult to complete. You should be able to complete the whole set with good form.

Pigeon Pose: This is a great pose for flexibility in the hips and legs.

Flexibility training protects your range of motion. Every area of our body has a different capacity for range of motion. Bottom line, flexibility is mobility. If you are not flexible that means that you are immobile in some area of your body. It’s sounds scarier when you say it that way, but it’s very important. Appropriate flexibility protects your range of motion, and your biomechanics. If one area of your body is immobile, that means other areas have to pick up the slack and perform functions they aren’t meant to. It’s a recipe for injury.

If you aren’t already incorporating stretching and flexibility training into your routine, start adding it to your program. Yoga, Pilates, or general stretching are some great options.

Cauliflower Fried “Rice”: Lots of colorful vegetables. Add some lean protein to make this a main dish, or serve it as a side with your meal.

Nutrition nurtures your body with all the vitamins, minerals, and macro nutrients it needs. Calories are energy. When you properly fuel your body it feels better, and your energy is better. Pay attention to the way food makes you feel, and how your body responds. Focus on eating a lots of colorful fruits and vegetables, lean proteins, and whole grains. The more of your foods that you are consuming in their whole state (minimally processed) the better your body will feel.

Review your fitness program. Are you incorporating each of these areas into your training? If not, it’s time to modify your program. It’s fantastic to train for specific goals, but make sure those goals are adding to your overall health and life satisfaction.