Top 10 best Youtube Personal Trainers

How I attempt to stay in shape. I workout at home. For me, finding the motivation to put my shoes on is a stretch let alone pack up my kid and take off to the gym. That's why I'm lucky to have so many great personal trainers online. They have quite a few personal trainers that upload videos for free on youtube. Most of them include Nutritional advice. Oh and did I mention that it's free. :)  This is the best for me because while my little boy is napping I can flip on a workout and get going. Many times I even workout while he is awake just playing, then if he gets to needy I either use him as a weight, or take a break. (he loves being mommy's weight and getting to go up and down and up and down).
I find that the best workouts for me are HIIT workouts, (High Intensity Interval workouts), which is why you will notice Zuzkalight is at the top of the list. Everyday I get up and do one of here workouts, Sometimes I look up one of the others on the list but mostly I stick with her.
When I first had my little boy I felt so weak. It was awful. I used to be so strong before getting pregnant and here I was exauhsted after running just a little. I had lost all of my muscle mass during pregnancy. But as I've pushed myself to do at least a 15 minute HIIT workout I have felt myself getting stronger. I love it.
Anyway here is the list of great Personal trainers on youtube:



Zuzkalight

Bodyrock

 

Amanda Russel

Brandon Carter

My Frugal Fitness

Melissa Bender

Blogilates

Max Fitness

Myomy.tv

Insane home Fatloss

Walking Hills

My Husband took me out this morning for a speed walk. We sped walked down and up a hill. This is a great exercise because it let me get my cardio up without having to worry about my bouncing belly getting to annoying.

How Far and How Often?

If you already walk, keep up your regular program. To get started, walk 20 -30 minutes a day three days a week and build from there to 30 - 60 minutes most days of the week. Walking for exercise can continue into your last trimester and right up until birth as long as it is comfortable for you.

How Fast and How Hard?

Moderation is the word during pregnancy, don't push yourself to the extreme. The chemical byproducts and raised body temperature of overexertion are bad for the fetus. Your pulse rate should not be above 140 beats per minute at any time during your walk. You may also use the "talk test" -- you should be able to speak in complete sentences without having to huff and puff and gasp out only short phrases. A pulse more than 100 beats per minute five minutes after a workout means you have worked your body too hard. Drink water before, during, and after your walk to help regulate your core body temperature. The fetus cannot get rid of excessive heat, so avoid exercising in hot weather and keep your walking workout moderate. Consider mall walking as an alternative during hot weather.

Posture!

A good walking posture is essential and can help prevent backache.
Stand up straight: Think of being a tall and straight, do not arch your back.
Do not lean forward or lean back: Leaning puts strain on the back muscles.
Eyes forward: not looking down but rather 20 feet ahead.
Chin up (parallel to the ground): This reduces strain on neck and back.
Loosen the shoulders: Shrug once and let your shoulders fall and relax, your shoulders slightly back.
Suck in your stomach
Tuck in your behind: Rotate your hips forward slightly. This will keep you from arching your back.

Other Helpfull Pregnancy Exercises

• Pelvic Tilts: These can be done in nearly any positions. For beginners, I'd recommend standing, my personal favorite is hands and knees. To get started in a standing position, place a hand on your abdomen and a hand on your lower back. Bend slightly at the knees. Concentrate on moving only your pelvis only. You should not get a lot of body movement from this exercise. It should be done slowly. Do this often through out the day.
• Squatting: Try this first with a partner or a chair back. Slowly go down into a squat, stopping as low as you can go but before your heels come up off the floor. Practice this several minutes a day.
• Tailor Sitting: Basically it's sitting with your legs crossed at the ankle and knees out, much like you used to do in kindergarten. It helps stretch your inner thighs.

Kegels

The "wonder exercise of pregnancy", kegels are something every woman, pregnant or not, should learn how to do. Though you may be sick and tired of people telling you to exercise during your pregnancy, kegel exercises require so little effort from you, yet give you so much back in return, you really have no excuse not to do them.

Little Pain, Lots of Gain

Kegels are named after their inventor, Dr. Arthur Kegel, who suggested them to his female patients in the 1940s. Kegel exercises target your pelvic floor muscles, helping to strengthen your urethra, bladder, uterus and rectum. Both women and men can become a kegel exerciser, although men won’t gain the childbirth benefits that women do.
Pregnant women are encouraged to do kegels because strong pelvic floor muscles help make childbirth, specifically pushing, easier. Plus, the exercise can lower your chances of tears happening during labor. During the postpartum period, doing kegels can aid in your healing from an episiotomy as well as prevent postpartum incontinence and tone your stretched out vaginal muscles, thereby making sex better.
But the benefits don’t stop there! Kegels can also:

• Prevent incontinence from happening later in life
• Make your orgasms better
• Reduce your chances of hemorrhoids (the exercise aids in circulation to the rectal area)
• In men, kegels can help with erections since kegels encourage increased blood flow to the genitals

Become a Kegel Master
Easy childbirth? Better sex? What are you waiting for? It’s time to get that kegel technique down! Thankfully, instructions for kegel exercises are very simple and easy to follow:

• Contract your muscles as if you were trying to stop the flow of urine
• Hold this contraction for a count of three
• Slowly release and relax

That’s it. You’ve just done your first kegel. To begin with, try to do three to four sets of 25 repetitions several times throughout the day. As your pelvic floor muscles get stronger, increase the length of time you hold the contraction for, working your way up to ten seconds.
When you contract your pelvic muscles, though, be careful not to squeeze your buttocks and abdominals. These muscles aren’t needed to do a kegel. You may also find that you squeeze your rectal muscles. As you get better, you should be able to focus on just your pelvic floor muscles. To make your workout harder, and more effective, try changing your contractions. Do some quickly, like little flutters, while doing others more slowly.
Do It Anywhere!
The best part about kegels is the fact that you can do them anywhere at anytime. Whether you are watching TV, standing in line at the grocery store or are driving in your car; fitting kegels into your busy schedule is easy. Once you’ve had your baby, though, don’t neglect these muscles that you’ve just built up. Make kegels are regular part of your fitness routine for life.

This article from: http://www.pregnancy-info.net/exercise_and_well_being_kegels.html

Exercise During Pregnancy.

The benefits of exercise during pregnancy

Exercise does wonders during pregnancy. It boosts mood, improves sleep, and reduces pregnancy aches and pains. It also prepares you for childbirth by strengthening muscles and building endurance, and makes it much easier to get back in shape after your baby's born.

The ideal workout gets your heart pumping, keeps you limber, manages weight gain, and prepares your muscles without causing undue physical stress for you or the baby.

The following activities are usually safe for expectant moms, although some of them may not work for you during the last few months of your pregnancy. Make sure you consult your healthcare provider before embarking on any exercise regimen.

Cardiovascular

• Walking: One of the best cardiovascular exercises for pregnant women, walking keeps you fit without jarring your knees and ankles. It's also easy to do almost anywhere, doesn't require any equipment beyond a good pair of supportive shoes, and is safe throughout all nine months of pregnancy.
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• Swimming: Healthcare providers and fitness experts hail swimming as the best and safest exercise for pregnant women. Swimming is ideal because it exercises both large muscle groups (arms and legs), provides cardiovascular benefits, and allows expectant women to feel weightless despite the extra pounds of pregnancy.
• Low-impact aerobics: One good thing about an aerobics class is that it's a consistent time slot when you know you'll get some exercise. And if you take a class for pregnant women, you'll enjoy the camaraderie of other moms-to-be and feel reassured that each movement is safe for you and your baby.
• Dancing: You can get your heart pumping by dancing to your favorite tunes in the comfort of your own living room, with a DVD, or at a dance class, but steer clear of routines that call for leaps, jumps, or twirls.

Flexibility and strength

• Yoga: Yoga can help maintain muscle tone and keep you flexible with little if any impact on your joints. But you may have to augment a yoga regimen with walking or swimming several times a week to give your heart a workout.
• Stretching: Stretching is wonderful for keeping your body limber and relaxed and preventing muscle strain. Add stretching to your cardiovascular exercises to get a complete workout.
• Weight training: If weight training is already part of your exercise routine, there's no reason to stop, although most women should reduce the amount of weight they're lifting (you can do more repetitions to ensure that you're still getting a good workout). If you take the necessary precautions and use good technique (meaning slow, controlled movements), weight training is a great way to tone and strengthen your muscles.