Week 5 - postpartum - journey back to great shape

Week 5.  Ah…we are almost there!  We are almost to that big milestone of being 6 weeks postpartum.  I really thought I would be back to work teaching martial arts (and cardio kickboxing) this week, after all, I went back after 4 weeks when I had my son…but I just couldn’t bring myself to leave my kiddos yet.  It really is a whole different ball game with 2 kids!  It’s interesting because on one hand, we’re less stressed because we’ve already been through this before, which has left us with an assurance that we know what to do and that we can handle it.  On the other hand, there is definitely no more napping while my little one sleeps because her older brother still is running around and needing my attention.  I’m definitely still learning how to juggle the needs of my 1 month old daughter while still playing, feeding, and snuggling with my (almost) 2 year old son.  So, even though I felt a little guilty deciding not to go back in to our work this week, I just couldn’t do it yet.  And to be honest, all the women I told I would be back after a month had this immediate response: “oh!  That’s not enough time!”…so maybe the one who needs to be easier on me is…me.  (Although I do still like to think of myself as a Super Woman).

This week, we had a lot of events for our business, Kempo Fitness (with United Studios of Self Defense).  Typically I would be working all of these events but since I am still considering myself to be on maternity leave, my wonderful husband got to hold down the fort.  That said, I really couldn’t stay away fully!!  ;)  One of the events was a local art show that we had a booth at.  Since this booth was close to our house I decided to walk down there with both kiddos.  Now, we had decided we didn’t need a double stroller, so I was left with our totally awesome Jeep stroller.  This stroller was built for off-roading, being tough and  easily maneuverable with air tires and even shocks, but it was not built for 2…until I came around.  Oh yes, I walked to our booth 4 times with my daughter safely strapped into her infant seat while my son got to ride perched on the handle bars.  Since I used 1 arm as a seat beat for my son, that left only 1 hand to actually push the stroller…now let me tell you…that is a good arm and core workout!

But since this is not the “workout” route I would recommend to all of you out there, let’s focus on another move. 

Arm Circles

This is a really easy shoulder exercise, one you can do anywhere.  You can do it standing, walking, or even jogging in place.  To get started, lift your arms out to the sides at shoulder level; extend your arms out as far as they can go to activate all of your arm, chest, and upper back muscles.  Pull your belly in to support your lower back as you open your chest and drop your shoulders.  Maintain this position throughout the exercise.

From here, simply draw circles in the air with your arms (rotate from your shoulders, not your elbows or your wrists!).  I like to go out to the sides, then up over head, and finally down in front of body for about 1 minute intervals.  Mix it up by circling forward or backward in varying circle sizes.

This is a gentle way to start toning your upper body while gently staring to exercise your core muscles.

Week 4 - postpartum - Journey Back to Great Shape

Week 4. This was a week of coming to terms with my post-preggo body.  I have decided that saying: “you look beautiful…amazing…etc.” is the most wonderful thing you can say to a woman after she has had a baby, because don’t we all feel a little frumpy right after that joyous day has come?  Our bodies grow, and change so much as our perfect little peanut is developing in our belly.  However, after that perfect peanut is born, we’re still left with the growth and change that our body went through over those 9 months!  And for me, being in the health and fitness world, I had deluded myself that my body would go back to it’s pre-baby shape within about a month or 2.  Yes, I knew I would need to tone and strengthen my muscles again, but I definitely thought I would be back into my slightly larger post-preggo pants by now.  But no…

I was getting a bit discouraged by this, until this week.  I finally realized that with my first child, my hips were still 2 sizes larger 6 months after he was born then they were prior to that pregnancy.  Oh!  Big ‘Ah Ha” moment.  Crazy, since I’ve been through this transition before, but I simply forgot how long it took!  Even now, I just remembered what my midwife said to me that first time around: “it took 9 months for your pregnancy, it will probably take 9 months to get back”.  If it ever does…

Luckily, for me, I know that by 9 months after my son was born I had surpassed my pre-pregnancy shape and was in the best shape of my adult life.  So, to all of you out there, either wanting to get back into shape after a pregnancy or wanting to get back into shape from whatever life event you have been going through, it IS possible to get into excellent fitness and reach your goals; I am living proof.

So for now, I have realized that I need to embrace my “enhanced” pear-shape.  Once I get the a-okay from my doctor to start exercising again I will work on toning my muscles, but my hips will be as they will be (I just plan to make my pregnancy saddlebags go away).

This week my daughter has really been working my arms!  I think she wants to help tone my biceps back up!  Seriously, when all else fails, this is the move that calms her down and relaxes her the most.  Try this move out and I guarantee you’ll feel your muscles working.

Baby Bicep Curl

You can do this seated or standing.  As for the weight, if your baby is under 10 to 12 pounds, you can probably do this the baby way; if your baby is over the 12 pound mark (or you don’t have a wee one), just hold a weights between your hands.

Start by tightening your core to activate your abdominal muscles, open and lift your chest, and relax your shoulders.  Keep this throughout the exercise.  Now, hold your baby (lying down between your arms) or your weight out in front of you and bring your elbows into your sides; this is your starting position.  From here, all you have to do is lift your hands from belly level up to your face level, then back down.  That’s it!  Go for 30 sec – 1 min rounds.  You can for fast or slow…mix it up!  If you are doing this with your baby, see what they like best!

Enjoy!

Week 3 - postpartum - journey back to excellent fitness

Week 3.  This week I was feeling the need to start moving more; some things turned out good, some things not so good.  For the good, I found that rising leg lifts have been a gentle way to start getting my legs and core warmed up again.  For the not so good: squats.  I know, I know…I just had a baby…what was I thinking?!?!  I was thinking: I don’t like my saddle bags and dimpled legs…I must do something to get them back into shape!  But my body quickly told me I need to wait a few more weeks for those wonderful squat exercises. 

I still am not carrying my 30 pound son around but I think by next week I’ll be picking him up for some big bear hugs again.  In general though, I’m feeling pretty darn good!

If you want to try out the leg lifts, read on:

Leg Lifts

I’ve been starting off with only 1 set of 10 to the front, side, and back, making sure to keep my kicks relatively low and slow.  This will make sure that I work all sides of my legs while not straining my midsection.

Since our insides need to heal after having a baby, you have to make sure not push your core muscles very much.  In addition, since your core muscles have been stretched to the limit and then put thru the ringer, they are probably going to be a bit weaker than normal; this means that if you try to work them too much your body will compensate for their weakened state by recruiting your lower back muscles…this is not what you want.  So, in order to still get a “good” workout, you need to really extend the leg, reaching out thru your toes; this will activate all of your leg muscles.   Flex each muscle and then act as though you are pushing up and down against something, giving your leg more resistance than just air.

Tuck your belly in and lift your chest up and open to support your lower back.  Maintain this position throughout the exercise.  Inhale as you lift your leg up, exhale as you return your leg back to the starting position.  Go for 1 round of 10 reps to the front, side, and back.

Note: Hold onto something for stabilization as needed (we don’t need you toppling over!).

Week 2 - postpartum -- journey back to excellent health

Week 2.  This was the week of submission for me.  I…am a doer.  I recently came to the realization that although I like dressing up and looking nice, I take after my roots and am a “farm girl” at heart.  Case in point, the week that I went into labor I was still teaching my cardio kickboxing classes, running everywhere with my son, hauling 30 shovelfuls of dirt across the yard and planting sod…just the type of gal I am (note:  shoveling dirt etc. is not something I recommend for pregnant women!).  So, when the delivery of my daughter went so much smoother than with my son, I figured I should be able to get right back to doing everything I would typically do…not the case.  I guess the 2 week requirement of minimal movement for new moms is needed for the body to heal on the inside, even if we feel/look okay on the outside.  Unfortunately, it took 3 hours of a level 8-9 on the pain scale (mamas out there, you know what that means) and 2 days of not being able to stand up straight to accept that I am not an exception to that 2 week rule.  Got it.  Message heard.

So alas, this was my second week of rest.  Looking forward to being about to carry my son, exercise, and feel like I can actually m.o.v.e.!

That said, baby girl is great, beautiful, and wonderful.  And my son…ah!  He is just incredible.  So loving, always trying to give his little sister hugs and kisses.

This is me holding my son while the sand for his sandbox was delievered

Goal for the next week is to start going for longer walks and to begin gentle exercises.

Week 1 - postpartum -- my journey back to excellent physical fitness

A week has past since our beautiful baby girl was born.  On one hand, I can’t believe it’s already been a week since she was born, and yet, on the other hand, I cannot believe I’m holding a little human being who is 7 days old….absolutely amazing!  For her birth, I was able to have my second fully natural, drug-free delivery; something that was extremely important to me.  And although I know that all women can do this, I truly believe that my training in the martial arts (bringing  me mental and emotional focus and control) along with my continued exercise throughout my pregnancy (which kept my body fit and strong), allowed me to have the natural childbirth with more ease.  In fact, this time around, my husband, midwife, doula, and I told jokes and stories until the last critical moments; it was truly a joyous experience.
Okay, so where are we at for the first week?

Total pregnancy weight gain: 35 lbs.

Weight loss after first week: 15 lbs.

Being that new moms really aren’t supposed to do much of anything for at least the first 2 weeks postpartum (our internal bodies need time to heal), I do not have any type of exercise routine started yet.  In fact, I probably won’t have one started for until after week 6 (once my fabulous midwife gives me the a-okay).  However, as my body heals, I will be able to walk, play with my son, and move more and more…slowly strengthening my body back up.

 What I’m going to be looking for in myself during the months ahead is getting back the full-body muscle tone I had before the pregnancy.  I also will be counting down the pant sizes as my hips and body return to their pre-pregnancy state.  I know many people are all about counting the pounds, but to me, there is so much change that my body will continue to go through over the next week (hello milk!), that I think muscle tone and clothing size will be a more accurate judge of getting back to where I want to be physically (back to pre-pregnancy shape).  For those of you out there wanting to lose weight, I would encourage you to try this method as well.  Checking your weight daily can be discouraging…instead, look for a looser waist in your pants or increased definition in your arms or core; then weight in every few weeks to see where you’re at.

 

Until next week…