Grandma camp: Not just for grandmas!

You got to meet TruFit Evanston's ultra-inspiring client Chris last week. If you missed it, check her story out here!

This week, we're going to break down her trainer Julie's top three movements that correlate directly with every day (every few hour?) movements that ANYONE with a baby in their life will go through again and again.

We understand that it can be really tough to practice perfect form with a wiggly living being in your arms but training your nervous system outside of baby time can help build the proper neural pathways that will ultimately keep your body feeling the best it can with repetitive moments.  

Ok. Enough chatting. Let's break these exercises down!

​Band Resisted Hinges A.K.A. Picking Up the Baby From the Crib

​The baby's up from its nap and it's time to get it out of bed! This drill can help teach your body all of the proper mechanics so you can stay healthy and happy.

 **Set-Up**: 
  - Loop a circular resistance band around a sturdy object at ground level, like a doorknob or table leg.
  - Make sure the band is secure and won't slip during the exercise.
  - If you don't have a band, that's OK! You'll still get some benefits from learning the movement.

**Positioning**:
  - Stand facing away from the anchor point with feet shoulder-width apart.
  - Place the band around your hip crease, NOT around your waist (that won't feel good at all).
  - Get your "baby" weight (you can start light and build your way up).

**Execution**:
  - Hinge at your hips, pushing your tush back while maintaining a straight spine (think about your ribs being stacked above your pelvis like a canister).
  - Feel the resistance from the band pulling your hips backward.
  - Keep the weight in both of your hands as close to your body as you realistically can, imagining there is a crib in front of you.
  - Engage your core muscles throughout the movement.

- **Return to Start**:
  - Contract your glutes and hamstrings and push your feet into the ground to return to the starting position, keeping the movement controlled.
  - Squeeze your glutes at the top of the movement to fully engage them.
  - Think about your shoulders and hips coming up at the same time.
  - Repeat for desired repetitions, aiming for smooth, controlled movements.

**Safety Tips**:
  - Start with a light resistance band and gradually increase the tension as you get stronger.
  - Imaging you have a picture on your shirt; when hinging back you'd want to see that picture in a mirror.
  - If you feel any discomfort or pain, stop immediately and consult a fitness professional (like us!).

​Loaded Carries A.K.A.  Soothing the Baby

The baby's in your arms now and maybe a little groggy? Let's soothe it!

​**Preparation**:
- Choose something heavy that you can lift and carry; we don't assume you all have a piece of equipment like we have in the video but try to find something a little bit awkward (a bag of flour or a big bottle of detergent...).
- Stand tall with a neutral spine and engage your core muscles.

**Positioning**:
- Pick up the weights using a safe lifting technique.
- Hold the weight like you would a baby as much as you can given your object.

**Execution**:
- Walk forward in a controlled manner, taking slow, deliberate steps.
- Keep your shoulders back and down, and your chest lifted throughout the movement.
- Focus on maintaining good posture and stability as you walk.
- Continue walking for a predetermined distance or time, or until you feel fatigued.
- After a brief break, switch arms and repeat.
- Once finished, carefully set the weights down using proper lifting technique.

**Tips**:
- Start with lighter weights and gradually increase as you become more comfortable and stronger.
- Keep your core engaged throughout the exercise, with your ribs stacked above your pelvis.
- Pay attention to your posture and avoid slouching or leaning to one side.
​- If you feel any discomfort or pain, stop immediately and reassess your form or consult a fitness professional (like us!)

​Dumbbell Pullovers A.K.A  Playing Superbaby

Baby wants to PLAY! Let's get it flying in the air with the greatest of ease!​

**Preparation**:
- Lie down on the floor with your feet flat.
- Hold a dumbbell with both hands, palms pressing against the underside of one end of the dumbbell, forming a triangle grip.

**Positioning**:
- Extend your arms over your chest, keeping a slight bend in your elbows.
- Keep a firm grip on the dumbbell throughout the exercise.

**Execution**:
- Lower the dumbbell in a controlled manner behind your head, maintaining a slight bend in your elbows. 
- Feel the stretch in your chest and lats as you lower the weight.
- Stop when your arms are parallel to the floor or when you feel a comfortable stretch. The point is NOT to touch the ground with the dumbbell (or a baby for that matter!).
- Keep your core engaged to stabilize your body throughout the movement; you should not feel your back lift off the ground while you do this. 

**Return to Start**:
- Contract your chest and lats to bring the dumbbell back to the starting position.
- Exhale as you push the weight back up, focusing on using your chest and lats to move the weight.
- Keep the movement slow and controlled to maximize muscle engagement.

**Tips**:
- Start with a light weight and gradually increase as you become more comfortable with the movement.
- Avoid arching your back during the exercise; imagine your bottom ribs staying close to your front hip bones.
- If you feel any discomfort or pain, stop immediately and reassess your form or consult a fitness professional (like us!)