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?
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”
This is not what it looks like.
But it does go where you think it goes 😂
This is the KGOAL – and it’s designed to help you kegal properly haha (and to make it fun!). All of us mommas, especially those of us who run, know how important pelvic floor strength is.
How’s it work? Well, it’s a device and free app that makes pelvic floor exercise fun and interactive. It gives you visual and tactile feedback and even has a diagram to show you how to properly engage your pelvic floor.
And it’s totally comfortable. It’s designed like a balloon or pillow – you can “deflate” it to insert and “inflate” to get the perfect fit for your body!
It’s a cool little device and I definitely suggest you try it. I cant wait to get back to using it after I’m all healed from Vivs birth.
Wanna try KGOAL? Get yours here!
I’m 18 weeks pregnant and everyone has been fussing at me to get more than 5 hours of sleep 😂😂. 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 😂. 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.
Yal. I’m getting big – so people have been asking me about my next fitness plans.
Honestly I still feel great – I haven’t started to feel off balance yet. Other than being sleepy I don’t feel much different. So my plans haven’t changed!
On 10/22 I’m starting a newly revamped program called Shift Shop with some of my new challengers :). We are starting out with a prep week and then going into the program.
What is SHIFT SHOP?
SHIFT SHOP is Chris Downing’s breakthrough conditioning program that has helped thousands of people of all fitness levels see maximum results in minimal time. The program starts you off slow, alternating between cardio and strength workouts-then gradually increases the intensity week by week.
Starting Oct. 22, the SHIFT SHOP will incorporate the Proving Grounds – two new workouts that score your performance against the clock with a series of challenges that test your speed and strength. You’ll swap out one Speed workout and one Strength workout for Proving Grounds workouts every week.
Workouts are from 15 – 45 minutes in length and a modifier is ready.
Not sure it’s for you? Try a free sample workout here!
Contact me to get everything you need to get started on 10/22! There are currently 4 spots available for this group.
transformation pics under the cut
Continue reading “Fitness plans! 17 weeks”
Since I finished LIIFT4 it’s time to pick a new program! I took last week off since I was in Orlando Thursday-Sunday for a leadership retreat (more on that later this week). I knew it was time to pick a new program, so I took a few things into account:
- Time. LIIFT4 was 8 weeks. I wanted to do something shorter than 8 weeks BUT with workouts around 30 mins or less a day.
- Meal plan. I’ve been following 2B mindset LOOSELY but I need something strict right now. I haven’t had my recommended amount of veggies in weeks. It’s time I get back at it.
- Limited core work. I won’t be able to lay on my back and do core work much longer.
- Not a lot of equipment – I want to do this in my bedroom so I don’t have to convince myself to go to the basement to get started. Continue reading “My next fitness program..”
Alright guys – I finished ALL 8 WEEKS of LIIFT4. It’s a 4-day a week 30-40 minute program that’s a mix of lifting and HIIT. It’s by Joel Freeman – and looking at him is reason enough to give it a try. But in all honesty – I loved the program!
The extra days off gave a lot of room for cross training (running). And it definitely helped during those early pregnancy weeks when I was super tired to not have long workouts.
Results wise, my results are cleary skewed since I’m pregnant haha. However – I did continually get stronger (raising my highest weights from 20 lbs to 35 lbs by the end of 8 weeks) and I didn’t gain any weight. I was inconsistent with my eating due to nausea but that’s just part of the game right now.
I definitely suggest the program to anyone! It’s fun, it’s effective, and it’s short! haha. If you want to try – hit me up!