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#36weeks and we are officially the size of a watermelon 🍉 I now understand the whole ‘pregnancy waddle’ thing... every step is a fight against the bladder.
🎥 FULL BODY DUMBBELL WORKOUT 💪🏻 Keeping up the movement where I can. Working through some combos for a quick little circuit in the sun. Details: 30 seconds work. 15 seconds recovery. 5 rounds. ✖️Squat Curls ✖️Double Row Hinge ✖️Skier Swings ✖️Lunge Press Taking each day as it comes with my training at the moment. Whilst it still feels good to move most days, I can definitely feel myself needing to slow it down as well. #35weekspregnant Song: Problems by Petit Biscuit
Making my way into the 8th month of growing this little tenant of mine 🌱 As I hit this last month my training is starting to shift gears and taper down before the marathon that is labour. Still hitting 3-4 quality gym sessions a week, complimented by some Pilates and yoga 👌🏻 I’d be lying if I said I haven’t become bored with constantly regressing and modifying my workouts but I have my eyes set on the long term! “Risk vs reward” is a sliding scale, especially during pregnancy. I feel like I should also say that whilst my exercise has been pretty consistent these past few months... my nutrition has been a little less than desirable ~ living off chocolate and potatoes 😅 (but am also trying to fit in as much nutrients into my day as possible 🥦🥑🍌😜) Getting excited to meet this little one 😍 #35weekspregnant
🎥 HOTEL WORKOUT 💪🏻 Swipe across 💃🏻 A little throwback to some pre-pregnancy movement. Strength and control built through my ‘Maintenance’ sessions. Working on the small stuff to help strengthen the big stuff 🙌🏻 Details: Set One: 8 x Kneeling Good Mornings 8 x Push-up Plus 8 x Dynamic Hollow Body 4 Rounds Set Two 8 x Waving Shoulder Taps 8 x Rowing T Plank 4 x Pop Ups 4 Rounds My 2 body weight programs are designed to progress with you. Building your movement from the ground up. Tap the link in my bio to try them out 👌🏼 tanya.plankk.com Song cred: Better Not by Louis the Child and WAFIA
Pregnancy is no time to be a “hero” or “badass” with your training. Pre-pregnancy my training was centred around PROGRESSING my performance goals and challenging what my body could do. However, the biggest focus of my training during pregnancy is MAINTENANCE; working on light, strict work and accessories to build a strong base and reduce recovery time postnatally. I like to think of it as a 9-month long ‘de-load’. If training is a big part of your identity (like it is for myself) this can be a difficult shift to make but I assure you that being adaptable and learning to surrender your ego will only benefit you in the long run. I wrote a whole blog on ‘Training Through Your Trimesters’ which covers the current recommendations around Pregnancy and exercise and reasons behind them. I tried to make it pretty comprehensive, so if you’re up for a read.. head to link in my bio and check it out.
🎥 FULL BODY LANDMINE 💪🏻 Working from all angles 👌🏻 It is sure getting harder to move around this pot belly of mine 😅 I’ve been loving the landmine for these later stages of my pregnancy. The fixed bar path helps to maintain good positions through most these exercises without compromising core stability. Details: 4 Rounds: ✖️10 LANDMINE Rotations ✖️10 Front Squats ✖️10 Staggered Stance RDL (es) ✖️5 Kneel to Stand Presses (es) Pregnant mamas: Rotation and overhead pressing are things to be mindful of when training during pregnancy. Keep load light and make sure exercises can be perform with the upmost control. See my ‘Training During Pregnancy’ blog for details - the link is in my BIO. Song: TEMPO by Lizzo @gerringongfitness
We finally got to have a babymoon! Spending what could be our last trip away as just the two of us 😅 We ended up heading to Kangaroo Valley to do some exploring, lots of eating and have a little downtime. It was a beautiful weekend nestled in the woods @in2thewild.aus ’s Tiny House named George. The cutest, eco-friendly house with its own water tank, bathroom, kitchen, lounging area and bedroom all fit into 15 square metres 👌🏻 With no internet, tv or phone reception it was a lovely way to escape before bub comes! 🙌🏻 #in2thewildtiny #babymoon
Saying goodbye to the last little bit of winter sun here in Australia 👋🏻 If you’ve been watching my stories you’ll know that Geoff and I are currently hiding away in the woods for our little babymoon weekend. Having some much needed down time before bub comes along. Just wanted to touch base with you all and let you know that I have something special coming up to celebrate the first day of Spring tomorrow🌸 For the first week of Spring we will be offering you the opportunity to try out my Train with Tanya App for a whole month for just 99 cents!! (So practically free 😜) Be checking my story tomorrow morning for all the details 🤗
🎥BODYWEIGHT LEG WORKOUT 💪🏻 Putting the legs through their paces with no equipment necessary 👌🏻 Details: Try each move for 40 seconds with a 20 second rest in between. 3 Rounds ✖️Tic Tock Walking Lunges ✖️Curtsey Squats (es) ✖️Reverse Walking Lunges ✖️Narrow Squats ✖️Figure 4 Squats (es) Pregnant mamas be mindful some movements are not necessarily suitable for everyone. These are just some of the ways we switch up your traditional lower body movements on the Train With Tanya App. First we start with the basics and then we build 💃🏻 Tap the link in my bio to download on iTunes OR sign up to join my Android waitlist 📲 ☑️Weekly maintenance workouts ☑️My favorite healthy recipes (vegan AND vegetarian) 🌱 ☑️Less than $2/week tanya.plankk.com Song cred: Copycat by Billie Eilish (feat Sofi Tukker)
My butterball and I getting some programming done in the sun before the weather turned yesterday 🌧❄️ #33weekspregnant: Afternoon naps are now becoming a necessity and reflux is back with a vengeance. But training still feels good and we’ve finally made some ground on the nursery 😅🙌🏻 About 7 weeks till we get to meet this little human!
🎥 SUPERSET SATURDAY 💪🏻 An efficient way to get a full body hit all in one. Geoff and I cracked this one out this morning.... this structure is becoming a bit of a Saturday morning tradition for us. Love working in little AMRAPs (As Many Rounds As Possible). For these sessions the “AMRAP” structure is less about speed with the reps and more about reducing the resting or ‘slacking’ time between exercises and rounds.. great if you have a training buddy like my lovely boyfriend who is always looking for an excuse to rest 😜 Details: Each set is a 6 min AMRAP with 1-2 mins recovery between. PULL SET: 10x Dead stop row 10x Bicep Curls LEG SET: 10x Step Swings (es) 10x Bias Squats (es) PUSH SET: 10x Push-ups 10x Piston Press CARDIO CORE: 30s Farmers Carry 10 cals Air Bike #32weekspregnant Song: Ballin Flossin by Chance the Rapper
COOKIE DOUGH PROTEIN BROWNIES 🍪🌱 I have the biggest sweet tooth lately! All I want to eat is chocolate 🍫 😅 Geoff rarely approves of my attempts at baking “healthy” treats but he’s already packed some of these babies for work tomorrow... so they must be good 😜 They are a nice little decadent chocolate hit with a good little kick of protein. Using my favourite @bulknutrients Vanilla Earth Protein. Details: Ingredients- Chocolate Base; ✖️1 Cup of Self Raising Flour ✖️1/2 Cup of Cacao ✖️1 scoop of Earth Protein ✖️1 Mashed Banana ✖️1/4 Cup of Maple Syrup ✖️1/4 Cup of Coconut Oil (melted) ✖️1/2 Cup of Soy Milk Cookie Top; ✖️1 Cup of Self Raising Flour ✖️1 scoop of Vanilla Earth Protein ✖️1/4 Cup of Almond Butter ✖️1/2 Cup of Soy Milk ✖️6 Fresh Medjool Dates ✖️1/4 Cup Water ✖️1/2 Cup of Dairy Free Choc Chips 1. Preheat oven at 180 c and line a small baking tin. CHOCOLATE BASE: 2. Combine all dry ingredients from chocolate base in a mixing bowl and slowly stir in wet ingredients. Mix until well combined into a thick batter. 3. Pour chocolate layer into cake tin. And set aside. COOKIE LAYER: 4. Combine all ingredients from cookie layer (except the choc chips) in a food processor. Blend until well combined. 5. Fold in choc chips. 6. Spread cookie layer on top of chocolate layer and pop in the oven to bake for 15-20mins. #bulknutrients