C-Section Saturday: 9 Pounds & 6 Inches

Welcome to the Farr Fitness' C-Section Saturdays. 

As I have mentioned before I will be using Saturdays to discuss, teach, and learn about C-Section recovery for athletes. Be prepared, some of the information that we discuss will be graphic, but I assure you that I will do my best to cover each topic with the grace of the true southern lady that I am. With that being said lets jump in! 

Can I tell you something that drive me crazy? When people say that they can't afford to get fit. I hear it a lot especially from moms. People have bought in to this idea that you have to have powders, special containers, and pills to get fit. 

That simply isn't true. 

Fitness isn't built on what the magazines and social media tries to tell us. Think about it for a second. How many people do you know selling "health and fitness" stuff. It comes in the form of powders, pills, and "coaching" from people that have ZERO qualifications. They post up pictures of themselves after however many weeks claiming that their powders, pills, and potions made the difference. 

Let me tell you a little secret... 

You don't need it. 

In the last four weeks I lost 9 pounds and 6 inches of fat. 

Guess how many powders I drank? 

ZERO.

 Guess how many pills I took? 

None.

You know what I did? 

I worked out consistently, every single day. 

I ate REAL food, every single meal.

That is it. 

  

This is where people will say, "Cooking healthy is too hard and I can't afford a gym membership". 

Let me help you with that:

Here is a link to our at home workouts. 

These require a jump rope as your only piece of equipment. 

Don't have a real jump rope? use a piece of rope. 

Do two workouts a day four days a week. 

Don't like those workouts? Here is a running plan designed for de-conditioned athletes. 

I started this program 6 weeks after major abdominal surgery. If I can do it, you can do it. 

Nutrition doesn't have to be complicated. Here is my list of 14 healthy crock pot freezer meals. When I  purchased everything on the shopping list it came out to $171.83 for 14 dinners. There were leftovers for all of them so that comes out to 28 meals for 171.83. That comes out to $6.13 per meal for both my husband and me. 

Finally, don't wait. Don't stall. 

If you want to get fit, do it. 

You don't get a restart on this life. 

You will never be younger than you are now. 

Get up, get moving. 

You can do this. 

Killer Cardio 5K Plan

Ok y'all, we are just ONE WEEK OUT from the start of my postpartum fitness program. It is 15 weeks long and starts off fairly slowly. But I will warn you then it gets... ambitious.

Morgan's Post Baby Killer Cardio 5K Plan

A lot of people will ask why these movements and why these numbers? I created it based off of my personal goals for when I start strength training again. I can't use any weights until 6 months postpartum. This plan goes right up to the date that I can start back up.

I want my squat to be excellent when I get back to it.
I hate burpees, so I need to do more of them.
Running WODS have always been my nemesis, so I'm going to tackle that monster now.

I figure I am at my lowest physically right now, so NOW is the time to work hard.

I can only get better from here.

As with anything else, you should contact your doctor before you start up any new fitness routine post surgery. Wait to train until your doctor clears you. Be smart and take care of your body. I used this C-Section Recovery plan for the first six weeks of my recovery, I highly recommend it!

Are you going to be training with me? Let me know how you like the plan!

New Year, Old Gimmicks

It is the start of the new year and you know what that means... resolutions. Can I just say as a gym owner I REALLY dislike this time of year. It isn't because of all the new people in the gym. I love the new people and I am glad that people are wanting to take an active role in their health and fitness.

What I dislike is all the scams being peddled to people.


I have seen a lot of advertisements recently on social media for pills, powders, and potions to help people get rid of the unwanted pounds. Let me tell you a little secret....

THEY ONLY WORK WHILE YOU TAKE THEM.

As soon as you stop your special fiber drink, your weight-loss shake, and whatever else they have you buying you will add the weight right back on.

Do you know why?

You can't shortcut fitness. It takes work, a lot of work. If you don't believe me, ask my friend Rachel. She lost 50 pounds in 2015 and didn't have to spend a dime to do it. She lost the weight by making good nutrition choices and working out regularly. She had accountability partners and set goals. No one handed her a packet of anything and said, "drink this every morning!" Instead we worked on eating protein, good fats, and limiting carbs. If you are wanting to get fit this year, please don't buy a bunch of crap that you don't need. Don't be fooled by empty promises.

The only way to get fit is to change your dietary habits and get your body moving. Want to know more about how to do that? Check out our workouts that can be done at home and our 14 days of dinner recipes that are healthy and delicious. Need more help than that? Feel free to email us at FarrFunctionalFitness@gmail.com and we would be happy to help you achieve your fitness goals, no gimmicks, nothing to buy.

At Home Workouts

With the holiday season upon us, many people will be missing a day or longer in the gym. It can be super frustrating to try and figure out what to do on your own, so we have given you our list of little to no equipment needed workouts. The one piece of equipment that you'll need is a jump rope, and then you are good to go!

Name	1	2	3	4	5
Amanda	AMRAP 10 min 100 JR 25 squats	AMRAP 10 min 75 JR 20 squats	AMRAP 10 min 50 JR 15 squats	AMRAP 10 min 25 JR 10 squats	AMRAP 10 min 25 JR 5 squats
Anna	AFAP 200 JR 50 squats 50 sit-ups	AFAP 150 JR 25 squats 25 sit-ups	AFAP 100 JR 20 squats 20 sit-ups	AFAP 50 JR 10 squats 10 sit-ups	AFAP 25 JR 5 squats 5 sit-ups
Ashley	AFAP 100 JR 20 BJ 90 JR 18 BJ 80 JR 16 BJ 70 JR 14 BJ 60 JR 12 BJ	AFAP 75 JR 10 BJ 65 JR 8 BJ 55 JR 6 BJ 45 JR 4 BJ 35 JR 2 BJ	AFAP 50 JR 5 BJ 40 JR 4 BJ 30 JR 3 BJ 20 JR 2 BJ 10 JR 1 BJ	AFAP 25 JR 3 BJ 20 JR 2 BJ 15 JR 1 BJ 20 JR 1 BJ 05 JR 1 BJ	AFAP 25 JR 5 STEP 20 JR 4 STEP 15 JR 3 STEP 10 JR 1 STEP 05 JR 1 STEP
Caighla	EMOTM 8min 11 SU 10 squats 9 burpees	EMOTM 8min 9 SU 8 squats 7 burpees	EMOTM 8min 7 SU 6 squats 5 burpees	EMOTM 8min 5 SU 4 squats 3 burpees	EMOTM 8min 3 SU 2 squats 1 burpee
Lea	AFAP 35 squat 07 SU 28 squats 14 SU 21 squats 21 SU 14 squats 28 SU 07 squats 35 SU	AFAP 30 squat 06 SU 24 squats 12 SU 18 squats 18 SU 12 squats 24 SU 06 squats 30 SU	AFAP 25 squat 05 SU 20 squats 10 SU 15 squats 15 SU 10 squats 20 SU 05 squats 25 SU	AFAP 20 squat 04 SU 16 squats 08 SU 12 squats 12 SU 08 squats 16 SU 04 squats 20 SU	AFAP 15 squat 03 SU 12 squats 06 SU 09 squats 09 SU 06 squats 12 SU 03 squats 15 SU
Maranda	EMOTM 7 min 6 burpees 6 lunges e/l	EMOTM 7 min 5 burpees 5 lunges e/l	EMOTM 7 min 4 burpees 4 lunges e/l	EMOTM 7 min 2 burpees 2 lunges e/l	EMOTM 7 min 1 burpee 1 lunges e/l
Morgan	10 AFAP 9 burpees 30 sec plank 10 squats	10 AFAP 7 burpees 30 sec plank 10 squats	10 AFAP 5 burpees 30 sec plank 10 squats	10 AFAP 3 burpees 30 sec plank 10 squats	10 AFAP 5 sprawlers 10 sec plank 5 squats
Shawna	5 rounds for time 30 lunges 30 squats 20 SU	5 rounds for time 25 lunges 25 squats 15 SU	5 rounds for time 20 lunges 20 squats 10 SU	5 rounds for time 15 lunges 15 squats 5 SU	5 rounds for time 10 lunges 10 squats 3 SU
Taylor	8 rounds for time 9 burpees 10 SU	8 rounds for time 7 burpees 10 SU	8 rounds for time 5 burpees 10 SU	8 rounds for time 3 burpees 10 SU	8 rounds for time 1 burpee 10 SU