Diastasis Recti update!

Soooo diastasis recti update time. I started out at 6 weeks postpartum with a (greater than) 4 finger width ab separation. At 12 weeks postpartum my ab separation was down to 3 finger widths. When checking this AM (13.5 weeks) it feels a bit less than 3, maybe 2.5 finger widths.

What have I been doing?

The same things I did last time I had this issue after having LB. But here’s a quick video with details.

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I did each of the exercises for 10 reps and 3 sets after my regular at home workout videos. I also skip all ab work during my at home workouts. And I’ve been binding 12 hours a day (thought I’m not consistent with it. I usually put it on at bedtime and leave on for 12 hours).

Here is the binder I’m using

At this point since I’m moving in the right direction I don’t have to start physical therapy or consider surgery. My midwife practice is going to evaluate again in 6 months. I have a feeling by then I’ll be on my way to 1 finger width ab separation :).

How are the rest of my momma’s doing? Dealing with diastasis recti? How are you working on it?

Postpartum fitness – the core

Yal I got diastasis recti. Bad. Again. Over 4 finger widths at my postpartum appointment. The midwife said PT or therapy and I knew I had to get my ish together.

I literally hadn’t been doing ANYTHING not wearing my binder not doing any exercises, nothing. I was bitter. It wasn’t fair I had to. I should enjoy this time. Blah blah blah all that ish sounds good on Instagram but the truth is I AINT TRYNA GET SURGERY. Continue reading “Postpartum fitness – the core”

Favorite shake recipes!

My shake has been a LIFE SAVER this entire pregnancy. When I was nauseous in first trimester – this was 1 healthy meal i could always stomach. It also keeps me from having to take prenatal vitamins and helps a lot with the tummy troubles I have during pregnancy (aka constipation lol). However – I’m no doctor so please do like I do and consult with your OB or midwife before starting any supplements while pregnant.

I’m usually a plain shake girl. In fact most days you can catch me shaking up a chocolate shake in some almond milk or a strawberry shake in water and orange juice. But on those days I have time and want a treat – these are my top 3 recipes ๐Ÿ˜‹.

Continue reading “Favorite shake recipes!”

New 20 minute program – Transform :20!

If you know anything about me and my fitness journey – you know I love Shaun T. Shaun T is how I started my fitness journey (t25) and he’s also why I became a coach. I love his energy, his personality, his life story – all of him. I’m a fan lol.

So it’s no shock that I’m so excited for his new 20 minute workout program launching in April. The good news? Us VIPs can start on JANUARY 14th! Check it out!

WHAT IS TRANSFORM 20? Continue reading “New 20 minute program – Transform :20!”

Why workout while pregnant?

I get a lot of questions/comments about my fitness journey now that I’m pregnant. Most of them go in 1 of 3 directions:

“Wow omg is that safe?”

“Oh you look great I wish I could have done all of that, I’m too tired”

“You’re gonna have a great snapback!”

So I thought I should address them.

My pregnancy is not high risk (though my delivery, being a VBAC, is slightly more risky than the norm – my pregnancy is not). I am within a healthy weight gain range, my blood pressure/sugar/blood work is all good, my baby’s anatomy scan was good, and we are healthy. With that in mind, most doctors suggest that a woman can continue workouts of the same intensity as they were doing prepregnancy and follow her bodies cues for when to slow down. There are some things I can’t do (ab work, and I try not to do anything that leaves me breathless) but other than that I’m good. I mean, I ran a half marathon a few weeks ago. I’m good.

Not only is it safe, it’s IMPORTANT. Babies born to momma’s who are active and healthy have a lower chance of having birth weight issues, issues latching/breastfeeding, and are more likely to have an easier delivery. Postpartum recovery time is statistically easier too and the chance of csection is much lower. Honestly, in the US the norm is for mom’s to sit around and be kinda uncomfortable during pregnancy and it shows in our high rate for csection/complications/assisted delivery.

With all that blabbing said – I do EVERY workout with the health of me and my baby in mind. I’m TIRED. I want to just lay around a lot of days. I don’t because I want to have a healthy pregnancy and an easy delivery.

The comments about being too tired… I am too. But you know what I learned during labor with LB? Labor is HARD. Pushing is HARD. It is an endurance sport. I’d be silly not to train for it.

Oh, and I don’t do a single workout with my “snapback” in mind. I won’t be restricting calories after I give birth. I’ll be active (once I’m cleared to workout and feel up to it) and I’ll eat healthy foods because those things make me feel good physically and emotionally. But with breastfeeding – I won’t be actively trying to lose weight. My body will do what it wants to do in it’s own time. I’m fine with that.

Oh and for labor – there are some things I concentrate to make that easier (hopefully!). I plan to delivery squatting or on all 4’s, so I have been doing a lot of leg work. I squat often – I try to squat down anytime I need to pick up something or help LB with something (instead of just bending from the waist). I do this to help with my pelvis flexibility and leg strength. I also do workouts that have planking for core strength. And with everything – I practice good posture because that helps the baby get into the best position. And I spend a lot of time on my birthing ball (I’m sitting on it now). Most of yal know I’m studying hypnobirthing so I follow their suggestions.

 

You can do the hard things – 2018 MU Marathon

In January – we all decided to run the Marshall half marathon. I was training. I was NOT runner at any time in the past but I bought some shoes and got out there. 1 mile at a time. I worked my way up to an 8 mile run at less than 10 min pace by May.

My sister IS a runner. She ran last year’s Marshall half marathon in 2:10. HOW SWAY. She used running in the past to control her depression. She lost 80 lbs of weight with diet and running and lifting. She is an amazing inspiration.

Continue reading “You can do the hard things – 2018 MU Marathon”

Weekly update – week 18

I’m 18 weeks pregnant and everyone has been fussing at me to get more than 5 hours of sleep ๐Ÿ˜‚๐Ÿ˜‚. So I have but it’s cut into my blog time.

As a quick update – I feel awesome and cute. I only got dressed 2x this week but that’s ok ๐Ÿ˜‚. I also organized under the sink in the bathroom in my nesting escapades.

Started my next fitness program and I’m feeling great. This week was only 15 minutes – next week goes to 25.

Anywho, a real post will come soon but for now – Here’s some pics of my pregnancy flyness over the past couple weeks.