Hello blog world!
It's been some time since I last posted. I've had some ups and downs this last month that have been frustrating and liberating all at the same time.
The Lows
As you may have heard me complain, I have had pelvic pain since I was pregnant with Jack. It went away around 6 months with him and then I was able to really up my workouts. Anyway, it's back-not as bad as before, but it's back. So, although I hit the 30 min/3 mile mark with my running, I've had to slow it down and let it heal. I also can't do walking lunges or any other kind of splitting movement because it kills. So, I'm slowing down my workouts to only working out at boot camp (which is still good, it's 5 days a week!) until it heals up. I'm adding sprints to boot camp occasionally as well.
Also, I've had milk supply issues this time, too! Last time, no issues at all. So, I am eating healthy, about 90% of the time and just eating! Not worrying about calories at all. If I worry or I calorie count, I get a bit too obsessive about it all, then my milk supply suffers. So, in order to keep the bebe well fed, I need to stay well fed!
The Highs
This month I have been able to drop another 6lbs, so I am now at 124 lbs! I havent seen that number in some time! And, as I always preach, it's not about the scale, which is true...so the true measurement lies in the measurements-I know I lost about an inch to an inch and a half off my hips (my trouble zone)! I'm now in most of my pre-preggo clothing. YAY! I took a success photo or two and updated my photos on my bloggy, if you want to see the progression!
I still have another 5lbs to my pre-preggo weight and 9 to my leanest (I gained a couple lbs those first weeks of bloat) but it's coming off much faster this time. I'd love to beat my record and get as lean as possible this time around, but we'll see. I need to meet my next set of mini-goals and then I'll reevaluate. I am trying to stay focused on them, but without sacrificing my body or Wyatt's nourishment. So, from here on out, I'm taking the slow ride, taking it easy. Working out, eating right and in a month or two, I'll get there. I mostly wanted some clothes that fit me, instead of wearing the same pair of saggy jeans, day in and out!
Today's tip: Take the stairs two at a time! I swear my butt was reshaped by taking stairs two at a time and with squats. Plus you get a little cardio burn, too!
Monday, June 13, 2011
Thursday, May 19, 2011
Un-Stalling...ROCKS
Finally, after working out hard, eating well (most days), changing things up yet again, I saw a beautiful number flash before my eyes today: 126.8. I haven't seen in it a month but I know I have more muscle mass than a month ago and weigh the same. Take THAT, stalling! I will continue to kick you in the butt for...well, ever. But, I'm now, officially, 5 lbs away from my pre-preggo weight and 10 lbs from my leanest. Wooooo hoooo! I'm a very happy camper tonight and I just had to share! Go eat well, work out hard and bust your plateaus tonight, ladies (and gents!)!
Tuesday, May 17, 2011
From Couch...to 5K...again
Ok, as a former sedentary, can't-jog-30-seconds kind of girl, this post goes out to those who never thought they could pick up the pace and become a runner. I never thought I would be one either, but after the birth of Jackson I decided that I had to get moving in order to lose my extra 25 L-B's.
I found this couch-to-5K program out in the world wide web, and decided to give it a whirl. Mind you, I was postpartum and out of shape, so my pace was lackluster at best. But I found that the way it is written, even the most out of shape can run. For a few weeks my knees and hips bugged me, but I know it was because I was carrying a few more pounds than usual. After about 10 weeks (yes, the program says 8, but let's be honest, life happens) I was running approximately 3 miles a day. Woo hoo! I then decided to continue to add mileage and was running 3-5 miles a week.
So, after the birth of Wyatt and not running since 34 weeks pregnant, I was DYING to get outside and run again. I decided that my "getting back into shape" program would consist of running and using the couch to 5K program to do so. This time around it's been much easier to start. The starting back up portion does kind of suck even for a trainer, but I can officially jog 30 minutes straight again, and finished the program just short of 4 months postpartum. Cannot complain about that! This time around I downloaded Suz's couch to 5K free podcast (a shout out to Nini who told me about such a glorious thing) and WOW! It made such a difference in continuing the program. I could not believe how awesome it was to have audio cues instead of having to rely on my watch or my phone to give me cues. And on top of that, she has such a fun playlist, bringing out the inner gangsta inside of me. I wanted to shake my little booty and sing along! I HIGHLY recommend her podcast!
All in all, the couch to 5K program is a great way to move your sedentary self from a walker to a jogger in less time than it takes to finish a pregnancy trimester. ;) I highly recommend this for anyone looking to lose weight, get in shape or just "see" if you could become a runner. I bet there's a runner inside of you just waiting to be unleashed!
I found this couch-to-5K program out in the world wide web, and decided to give it a whirl. Mind you, I was postpartum and out of shape, so my pace was lackluster at best. But I found that the way it is written, even the most out of shape can run. For a few weeks my knees and hips bugged me, but I know it was because I was carrying a few more pounds than usual. After about 10 weeks (yes, the program says 8, but let's be honest, life happens) I was running approximately 3 miles a day. Woo hoo! I then decided to continue to add mileage and was running 3-5 miles a week.
So, after the birth of Wyatt and not running since 34 weeks pregnant, I was DYING to get outside and run again. I decided that my "getting back into shape" program would consist of running and using the couch to 5K program to do so. This time around it's been much easier to start. The starting back up portion does kind of suck even for a trainer, but I can officially jog 30 minutes straight again, and finished the program just short of 4 months postpartum. Cannot complain about that! This time around I downloaded Suz's couch to 5K free podcast (a shout out to Nini who told me about such a glorious thing) and WOW! It made such a difference in continuing the program. I could not believe how awesome it was to have audio cues instead of having to rely on my watch or my phone to give me cues. And on top of that, she has such a fun playlist, bringing out the inner gangsta inside of me. I wanted to shake my little booty and sing along! I HIGHLY recommend her podcast!
All in all, the couch to 5K program is a great way to move your sedentary self from a walker to a jogger in less time than it takes to finish a pregnancy trimester. ;) I highly recommend this for anyone looking to lose weight, get in shape or just "see" if you could become a runner. I bet there's a runner inside of you just waiting to be unleashed!
Thursday, May 5, 2011
Stalling....sucks
So, as we all know, everyone, even trainers, hit plateaus (wha???). Yes, I am plateauing. And it sucks donkey balls.
At one point in time, I had hit 126 in the month of April. I was stoked! Only 7 pounds away from my pre-pregnancy weight. But somehow or another - I have gained 4 lbs back! BUT, here's the kicker-I'm still losing inches (pretty sure, anyway, I don't measure again until Sunday). I had a goal of being back in my pre-pregnancy skinny jeans by May 21st. Not going to happen, I am afraid. And that is ok. (Right? It's ok? Validate me please! haha). I know that since I am breastfeeding, I am NOT one of those women where the weight just falls off. I am still very jealous of those woman and if are one of those, I would like to trade bodies with you. Ok? I have a volatile supply, as well, so if I cut back my calories too much, it will drop rapidly.
So, we have really upped the ante in our workouts. Mike and I started p90x this week, I am in week 7 or 8 of couch-to-5k which are 27 minute runs 3 times a week (and I NEED to go out for a run today) and I am leading boot camps again (yay!). I'm really building muscle mass now and I can tell. I'm SURE that is why I'm eating great and still gaining. It sucks to see the scale go up though.
I also celebrated the awesome 3-0 yesterday and think I did particularly well eating wise, considering its my birthday. I also found my first gray hair on May 3rd, to let me know it was definitely the end of a decade. I'm excited for what the future will bring! I'm envisioning the strongest, healthiest, leanest body yet, among other wonderful things like seeing my kids grow into teens (gasp) and growing more in love with the hubs.
Ok, I better go run before I decide to take a nap instead. Ciao for now!
At one point in time, I had hit 126 in the month of April. I was stoked! Only 7 pounds away from my pre-pregnancy weight. But somehow or another - I have gained 4 lbs back! BUT, here's the kicker-I'm still losing inches (pretty sure, anyway, I don't measure again until Sunday). I had a goal of being back in my pre-pregnancy skinny jeans by May 21st. Not going to happen, I am afraid. And that is ok. (Right? It's ok? Validate me please! haha). I know that since I am breastfeeding, I am NOT one of those women where the weight just falls off. I am still very jealous of those woman and if are one of those, I would like to trade bodies with you. Ok? I have a volatile supply, as well, so if I cut back my calories too much, it will drop rapidly.
So, we have really upped the ante in our workouts. Mike and I started p90x this week, I am in week 7 or 8 of couch-to-5k which are 27 minute runs 3 times a week (and I NEED to go out for a run today) and I am leading boot camps again (yay!). I'm really building muscle mass now and I can tell. I'm SURE that is why I'm eating great and still gaining. It sucks to see the scale go up though.
I also celebrated the awesome 3-0 yesterday and think I did particularly well eating wise, considering its my birthday. I also found my first gray hair on May 3rd, to let me know it was definitely the end of a decade. I'm excited for what the future will bring! I'm envisioning the strongest, healthiest, leanest body yet, among other wonderful things like seeing my kids grow into teens (gasp) and growing more in love with the hubs.
Ok, I better go run before I decide to take a nap instead. Ciao for now!
Friday, April 22, 2011
Let's Talk about ABS, Baby!
Ok, so I am about to answer the biggest question every postpartum mom asks: how do I get my postpartum abs back to where I was pre-pregnancy? I wish this was a simple answer. If so, we'd all have washboard abs, right?
So, as you know, your belly and body expands during pregnancy (you can tell every week as you try to keep your pre-pregnancy jeans on! Soon enough...not even a rubber band will keep those puppies up). Our abdominal muscles actually move out to the sides and the uterus takes center stage. And although every pound we gain is needed to support and grow that little special someone, we only gain a 7-8 pound baby in the end, maybe another 5lbs of fluids...and usually 5 pounds or more of just maternal fat. Fat that helps support that baby grow healthily and develop perfectly.
Sounds great, right? Well, that special day comes and that baby is born...and we come home looking 6 months pregnant. Wait, we HAD the baby so why do we still look pregnant? Well, part of it is that the uterus is still contracting back into its typical size. By the time your baby is 4-6 weeks though, your uterus is back to normal. Part of it is that awesome maternal fat that lingers around the middle. I breastfed my first and I must say, that fat loved to linger. I had never had issues losing weight until I had a baby! And of course, it takes time for the abs to become strong again, and for them to go back to their "original position".We have to retrain them and work on that strength all over again. With my first, I had such weak pelvic floor and low abdominal muscles that I could barely raise and lower my legs to 90 degrees when laying on the floor! So, to say we don't need core strength training is a joke. We all need it, especially after having a baby.
So, how do we change those abs of ours? Well, this is two fold. First of all, repeat this to me: YOU CANNOT SPOT REDUCE. Nope, no matter how many sit ups or crunches you do, you cannot spot reduce. All you will do is build awesome, strong abs, under a layer of fat. YOU NEED CARDIO! You have to bring up your heart rate enough to burn calories and eat less calories than you consume to burn fat. And for some, you will lose everywhere but your middle first. (I'm the opposite-my waist was back to pre-pregnancy measurements at 13 weeks this time, but my hips and thighs are the slowest to lose!). Keep up the cardio - a minimum of 5 days a week, 30 minutes a day-and you will melt the fat off.
Ok, so what role do abs workouts play? Well, When you look into starting a strength training program post-pregnancy, it is very important to remember how much a strong core DOES play. The core is basically the trunk of your body: from your chest to glutes. So, it's not just a bunch of ab exercises that make you feel like your pants fit better (although that can be a plus). When you run or do any type of cardio, a strong core will help you in speed, in energy and stamina and keep your form tight. A strong core helps us from causing injury in other workouts. There's also the fact that when those muscles are strong and we burn off that layer of fat, you can see the definition. And that's hot.
Ok, where do you start? Well, as with any workout, after clearance from your obstetrician, start slowly and thoughtfully. Balls to the wall is not the best thing to do after giving birth! Inside your postpartum manual from the hospital, they give some very basic movements to get your muscles moving again, as well as special consideration for those recovering from c-sections as well. Do those BEFORE starting any of the below workouts.
Once you are 6-8 weeks postpartum you can start with these 3 key moves to rebuilding your core. I suggest anywhere from 2-3 sets of 12-20 reps (and plank holds for 20 seconds-up to 1 min). If you want to add an extra cardio kick to them, do the full set of each movement without rest, then add 1-3 mins of cardio: jumping rope, jumping jacks, jogging, squats, etc. You will burn a few more calories this way, too!
Bridge
Plank
Side Plank
Air Bike
So, let's get to work rebuilding that important part of the body: the core! If you have any questions feel free to comment below!
So, as you know, your belly and body expands during pregnancy (you can tell every week as you try to keep your pre-pregnancy jeans on! Soon enough...not even a rubber band will keep those puppies up). Our abdominal muscles actually move out to the sides and the uterus takes center stage. And although every pound we gain is needed to support and grow that little special someone, we only gain a 7-8 pound baby in the end, maybe another 5lbs of fluids...and usually 5 pounds or more of just maternal fat. Fat that helps support that baby grow healthily and develop perfectly.
Sounds great, right? Well, that special day comes and that baby is born...and we come home looking 6 months pregnant. Wait, we HAD the baby so why do we still look pregnant? Well, part of it is that the uterus is still contracting back into its typical size. By the time your baby is 4-6 weeks though, your uterus is back to normal. Part of it is that awesome maternal fat that lingers around the middle. I breastfed my first and I must say, that fat loved to linger. I had never had issues losing weight until I had a baby! And of course, it takes time for the abs to become strong again, and for them to go back to their "original position".We have to retrain them and work on that strength all over again. With my first, I had such weak pelvic floor and low abdominal muscles that I could barely raise and lower my legs to 90 degrees when laying on the floor! So, to say we don't need core strength training is a joke. We all need it, especially after having a baby.
So, how do we change those abs of ours? Well, this is two fold. First of all, repeat this to me: YOU CANNOT SPOT REDUCE. Nope, no matter how many sit ups or crunches you do, you cannot spot reduce. All you will do is build awesome, strong abs, under a layer of fat. YOU NEED CARDIO! You have to bring up your heart rate enough to burn calories and eat less calories than you consume to burn fat. And for some, you will lose everywhere but your middle first. (I'm the opposite-my waist was back to pre-pregnancy measurements at 13 weeks this time, but my hips and thighs are the slowest to lose!). Keep up the cardio - a minimum of 5 days a week, 30 minutes a day-and you will melt the fat off.
Ok, so what role do abs workouts play? Well, When you look into starting a strength training program post-pregnancy, it is very important to remember how much a strong core DOES play. The core is basically the trunk of your body: from your chest to glutes. So, it's not just a bunch of ab exercises that make you feel like your pants fit better (although that can be a plus). When you run or do any type of cardio, a strong core will help you in speed, in energy and stamina and keep your form tight. A strong core helps us from causing injury in other workouts. There's also the fact that when those muscles are strong and we burn off that layer of fat, you can see the definition. And that's hot.
Ok, where do you start? Well, as with any workout, after clearance from your obstetrician, start slowly and thoughtfully. Balls to the wall is not the best thing to do after giving birth! Inside your postpartum manual from the hospital, they give some very basic movements to get your muscles moving again, as well as special consideration for those recovering from c-sections as well. Do those BEFORE starting any of the below workouts.
Once you are 6-8 weeks postpartum you can start with these 3 key moves to rebuilding your core. I suggest anywhere from 2-3 sets of 12-20 reps (and plank holds for 20 seconds-up to 1 min). If you want to add an extra cardio kick to them, do the full set of each movement without rest, then add 1-3 mins of cardio: jumping rope, jumping jacks, jogging, squats, etc. You will burn a few more calories this way, too!
Bridge
Plank
Side Plank
Air Bike
So, let's get to work rebuilding that important part of the body: the core! If you have any questions feel free to comment below!
Sunday, April 17, 2011
Finally...a catch up post
Well, one thing I know for sure: it's hard to blog with two kids, 22 months apart. I basically have enough time to promote my personal training business (and not enough there, I know!) and catch up with friends. M is very busy with his internship at hospice, leaving me with 2 kiddos during the day. J has started potty training, so between diaper changes, feedings, and potty trips I am one very busy mama. We have also had 4 colds since January, the most recent one still lingering, keeping us mostly housebound. I think we all are a little stir crazy.
After 2 months of practically passing out without enough protein (W had a milk protein intolerance, causing me to be unintentionally vegan, until 12 weeks), I can finally tolerate meat again (thanks, pregnancy food aversions!). So, I have been enjoying some VERY yummy paleo/primal meals.
As for working out, I have been trying to as much as I can, but the cold season is just kicking me in the butt. I start week 6 of couch to 5K today and have been doing this awesome strength training routine 1-2 times a week: http://articles.elitefts.com/articles/training-articles/what-women-should-never-do-but-often-do-while-trying-to-get-in-shape-part-1-of-6/ and since the beginning of April, I have lost 4lbs. But I need to keep up with the strength training-all my pants just fit different this time and I think I have more junk-in-the-trunk.
Well, keep yourselves tuned, I'll be putting up a progress page and some tips for getting back into shape during your postpartum period! Ciao!
After 2 months of practically passing out without enough protein (W had a milk protein intolerance, causing me to be unintentionally vegan, until 12 weeks), I can finally tolerate meat again (thanks, pregnancy food aversions!). So, I have been enjoying some VERY yummy paleo/primal meals.
As for working out, I have been trying to as much as I can, but the cold season is just kicking me in the butt. I start week 6 of couch to 5K today and have been doing this awesome strength training routine 1-2 times a week: http://articles.elitefts.com/articles/training-articles/what-women-should-never-do-but-often-do-while-trying-to-get-in-shape-part-1-of-6/ and since the beginning of April, I have lost 4lbs. But I need to keep up with the strength training-all my pants just fit different this time and I think I have more junk-in-the-trunk.
Well, keep yourselves tuned, I'll be putting up a progress page and some tips for getting back into shape during your postpartum period! Ciao!
Wednesday, March 23, 2011
Let's Get It Started!
Ok, so this week marks my first week back into the fitness groove. Woot woot! Well, I did go out for a run at 6 weeks, been walking 1-3 times a week, a bit of p90x and did some plyometrics in between weeks 6 and 10, but I'm getting back into a training regimen and scheduling my workouts. If I dont have them scheduled, I just wont do them. Or I feel like I didn't work out hard enough.
Anyway, the biggest bummer is that I have some residual pelvic pain so I have to start sslllooowwwww or I can barely walk the next day. So, my training schedule reflects that. What is AWESOME though is that it is much better this time. After Jack I could barely walk for 3 months! So, way to go ME!
This week's schedule:
Sunday: nada! (we were traveling from our friend's and I also came down with an awesome sore throat)
Monday: Plyometrics with the hubs (10 reps of the following: jump squats, lunge jumps, push ups-man style first, tuck jumps, throwing a medicine ball back and forth, long jumps, low lying jumps and a neat partner ab exercise)
Tuesday: 35 min run/walk with my lovely sister in law (1 min jog, 90 sec walk), 1 hour beach walk with my dear friend, Sara
Wednesday: couch to 5k run with sister in law (30 mins of run/walk as above), planks and abs
Thursday: couch to 5k run with sister in law (30 mins of run/walk as above)
Friday: Plyometrics with the hubs
Saturday: Probably p90x Yoga or Cardio
Only bummer: 1) sunrise is late (7am) so I have to time my runs just right with my sister in law to cover kidcare and 2) its been raining so frelling much around here! I love running in the rain but man, it's been a LOT! And strong storms, too. But, whatever! I teach boot camp-rain or shine, people!!
Speaking of which, APRIL 25th BOOT CAMP STARTS!!! Are you coming??? I'm so excited! I have new workouts, new ideas that will get your body moving and sculpt that body!
Anyway, the biggest bummer is that I have some residual pelvic pain so I have to start sslllooowwwww or I can barely walk the next day. So, my training schedule reflects that. What is AWESOME though is that it is much better this time. After Jack I could barely walk for 3 months! So, way to go ME!
This week's schedule:
Sunday: nada! (we were traveling from our friend's and I also came down with an awesome sore throat)
Monday: Plyometrics with the hubs (10 reps of the following: jump squats, lunge jumps, push ups-man style first, tuck jumps, throwing a medicine ball back and forth, long jumps, low lying jumps and a neat partner ab exercise)
Tuesday: 35 min run/walk with my lovely sister in law (1 min jog, 90 sec walk), 1 hour beach walk with my dear friend, Sara
Wednesday: couch to 5k run with sister in law (30 mins of run/walk as above), planks and abs
Thursday: couch to 5k run with sister in law (30 mins of run/walk as above)
Friday: Plyometrics with the hubs
Saturday: Probably p90x Yoga or Cardio
Only bummer: 1) sunrise is late (7am) so I have to time my runs just right with my sister in law to cover kidcare and 2) its been raining so frelling much around here! I love running in the rain but man, it's been a LOT! And strong storms, too. But, whatever! I teach boot camp-rain or shine, people!!
Speaking of which, APRIL 25th BOOT CAMP STARTS!!! Are you coming??? I'm so excited! I have new workouts, new ideas that will get your body moving and sculpt that body!
Friday, March 4, 2011
I'm BAAAACK!!
Hello there, blog world! I took a hiatus. I had every intention to blog while I was pregnant.
But I was pregnant. The brain and the energy was GONE.
I had a baby. Now I have double the trouble running around my house!
At this point in time, I am now 7 weeks and 3 days postpartum. I've had the clear to work out since February 28th. So, this is my attempt at sharing you my experience as I try to "bounce back" after having another kiddo! So, please follow me...I'll share the good, the bad and the ugly of dropping the pregnancy pounds and getting back to my prepregnancy fitness level. I miss 3-5 mile runs already! *Le sigh*
But I was pregnant. The brain and the energy was GONE.
I had a baby. Now I have double the trouble running around my house!
At this point in time, I am now 7 weeks and 3 days postpartum. I've had the clear to work out since February 28th. So, this is my attempt at sharing you my experience as I try to "bounce back" after having another kiddo! So, please follow me...I'll share the good, the bad and the ugly of dropping the pregnancy pounds and getting back to my prepregnancy fitness level. I miss 3-5 mile runs already! *Le sigh*
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