7th Week Post Partum and Future Plans

This will be the last regular entry on this blog.

This week I also was not very active at least not consistently on the stuff I wanted to be doing. Very few pushups or rows, or abdominals or Kegels even. All of those things I need to focus on again. I had my 6 week post partum visit with my midwife. Good news: my daughter is 9 pounds 15 ounces. Bad news: I do have diastasis recti. Seems to be about a 2 finger width. If I engage my transverse abdominis before I lift my head it disappears, but other wise it is there. I will continue to focus on closing the diastasis and especially on getting and keeping the transverse abdominis strong. All other aspects of my health are as they should be: strong and slow heart rate, low blood pressure, no damage after two vaginal births. I shall continue with my physical activity, it’s important for my children to see me active. Check my blog Lynne’s Fitness Adventures for updates and tips on keeping active with two children!

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6th Week Post Partum and Future Plans

This will be my last entry on this blog. I hope to merge it with my other blog and leave these entries as references for people to read related to pregnancy exercise and post-partum exercise. After 6 weeks mothers are usually cleared for exercise by their physicians, but for those first 6 weeks new mothers who want to be active are left to wonder: “What can I do?”  I want new mothers to have access to these entries of my 6 weeks post partum so they can be aware of what can actually be done during those 6 weeks and also to know what to focus on: kegels, abdominal strengthening (with focus on closing the diastasis and stabilizing the bones of the pelvis and lower back), and light cardio. Weeks 5 and 6 were challenging for me to remain active during; I went back to work. I work early in the mornings as a personal trainer and therefore had to wake up by 5 or 6 depending on which day of the week and was therefore sleeping less.

Sunday: More Scootercise! 1 hour total, 3 1/2 laps around Cadman Plaza plus there and back. It was actually quite fast with some sprinting involved and also some slower jogging. More of an interval workout. After we arrived back home I did 2 sets of pushups and 2 sets of one arm rows, knee floats.

Monday: Two 15 minute brisk walks. Did Kegels, knee floats and stretched later in the day.

Tuesday: 15 minute brisk walk, 45 minute walk, leg stretches, 15 minute brisk walk. 45 minute slow walk with stroller and 15 minute brisk walk. Some dancing (5-10) minutes with my 3 year old.

Wednesday: 15 minute brisk, 3 minute jog plus 2 hills at Columbia Heights, 2 sets of wall pushups, jog for 8 minutes (25 minutes total), leg stretches, 15 minute brisk walk.  Later in the day: 25 minute walk, 20 minute walk, and 15 minute walk all while pushing stroller and carrying my daughter (9 1/2 pounds).

Thursday: Two 10 minute walks to local park. I mostly rested all day since I was completely worn out with work and being active again.

Friday: 15 minute brisk walk, 35 minute walk, leg stretches, 20 minute walk. Later in day: light tennis (while baby wearing), 20 minute walk again while baby wearing.

Saturday: Scootercise with Mateo 1 1/2 loops around Cadman Plaza, plus continuing to farmers market and then back home. 10 minute walk and later in the early evening 2 long walks 30 minutes each while baby wearing.

5th Week Post Partum and back to part time work

Sunday: Nothing of significance. Gained one pound after the inactivity of the weekend and all the eating. Such hunger when nursing; I had forgotten how much hunger there is with breastfeeding, much more than when pregnant.

Monday: While baby wearing Lupe, two 15 minute walks and two 10 minute walks.

Tuesday: Back to work! 6:05 AM 10 minute brisk walk, ran 2 hills, one set pushups,  1 set lunges, and 10 minute run.7:15  35 minute walk.  8:15  15 minute brisk walk. Later in day three 10 minute walks and one 15 minute walk all while carrying Lupe.

Wednesday: 2 sets of pushups (5/7 on toes), 2 sets one arm rows.  25 minute walk (carrying Lupe and pushing stroller).One 10 minute walk followed by a 15 minute walk.

Thursday: 15 minute brisk walk followed by 5 minute run to Cadman Plaza (2 loops around park), 5 minute run (total 30 minutes), stretch for legs. 7:15 AM 30 minute walk, leg stretches. 8:15 AM 15 minute brisk walk.  Later in day two 10 minute walks to Cadman plaza carrying Lupe and pushing stroller.

Friday: 6:15 AM 15 minute brisk walk. Later total of four 10 minute walks and one 15 minute walk, most of them while carrying Lupe.

Saturday: Scootercise! 1 hour and 10 minutes run while Mateo rode his scooter. Did two sets of jumping jacks (too soon, I need to do more Kegels to get those muscles strong again!), two sets of lunges. 35 minutes of the time was really running, the other half was jogging and being “pulled’ or pulling Mateo on his scooter. In the evening I did Kegels and some abdominal strengthening still focusing on visualizing the diastasis closing.

4th Week Post Partum

Sunday:  10 minute walk to park and back. Some light wrestling with the preschooler and housework.

Monday:  20 minute run to and around Cadman Plaza park. My pelvis bones started to feel loose and my abdominal muscles got very tired since I was focusing on pulling them in and keeping the Kegel muscles actively engaged to support the run. Did only two loops since my body said that was enough and I’m happy I listened to my body.

Tuesday: while lying in bed I did Kegels and abdominal scoops (belly button to spine while visualizing the diastasis closing). 3 sets of pushups with 5 on my toes and rest of 10 repetitions on my knees, 2 sets of one arm rows, shoulder fly for front, back and side with rotation, knee floats with deep concentration in abdominal muscles and I can really feel it working when I really focus; that is what will make the difference in the long run, the focus and depth of the abdominal work.

Wednesday: 20 minute run in the morning. Later in day 25 minute walk to Atlantic Avenue and 25 minute walk home.

Thursday: cleaned and later in day Kegels, knee floats and abdominal stabilization.

Friday: 40 minute run cardio (25 minute run and walk 15 minutes), 2 sets of push ups (5 on toes for each set), 2 sets of one arm rows (increased weight to 11 pounds), knee floats and double knee floats

Saturday: Nothing

3rd Week Post Partum

I need a new way to organize this log; since I gave birth on a Sunday, I guess I’ll just use the days of the week beginning with Sunday. This week the sore throat was still hanging around, but was better on the days following a good nights sleep.

Sunday (day 15): Pushups, one arm rows, 1 set of shoulder flys, planks, leg floats and various stretches. Did this around 9:00 PM. The little one was sleeping and the big one was actually sleeping also, he took a 4 hour nap from 5:30 – 9:30 Pm. Not ideal, but I did exercise.

Monday:  Walked to Atlantic avenue, Mateo in the stroller, Ana Lupe in the baby carrier. That took about 25 minutes. Walked back, but went also out of the way to a playground and spent some time at the playground. Approximately 40 minutes walking.

Tuesday: 10 minute walk to local park and back.

Wednesday: Same as above, total of 20 minutes walking. Did some kegels at night and some activating of the abdominal muscles.

Thursday: Workout at home while Ana Lupe was awake and looking at the world around her: lunges (front, back and side), sun salutations, 2 sets of pushups (I’m still on my knees and I can only do 8, but it will get easier), single knee floats, plank and side plank. Plank with lifting one foot off the ground: great abdominal strengthener. Later in day: long slow walk 30 minutes and then another 45 minutes. In between the two walks we went to the playground and ate at a restaurant.

Friday: Nothing of note, not sure I even left the house…

Saturday:  45-50 minute walk/jog with Mateo. We did 3 loops, but Mateo really wasn’t into just doing the loops, so lot’s of starting and stopping and negotiating, but still it was some exercise. Did pushups, rows, shoulder flys, knee floats, planks with Mateo climbing on top of me and other pelvis stabilizing exercises since I did begin to feel the looseness of the pelvis while doing the morning jog.  Later in day 20 minute walk to Fort Greene Park while carrying Ana Lupe.

2nd Week Post Partum

8th day post partum: walking a round this morning I could feel my abdominals pulling in!  Supporting me as I walked with just a little conscious effort on my part. I also climbed up on the shelf in the kitchen no problem. So nice to be mobile again!!!!  did one set of rows and my kegels, and breathing, leg floats, hope to do pushups later and some planks. More walking later in the day from Atlantic Avenue to home, definitely feeling like my body is doing too much actually, need to rest more tomorrow.  9:00 pm did a second set of rows, 2 sets of pushups and shoulder flys

9th day post partum: planks with Mateo, just playing, wrestling and flying airplane with Mateo is enough exercise. He really is a workout! We also did a few pirouettes. Mateo has a beautiful pirouette!  Very graceful. Walked 15 minutes briskly followed by another 10 minute walk both while carrying Lupe (in the Moby wrap, baby wearing at it’s best).

10th day post partum: walked from Bergen street subway to LICH (15 minutes) then from LICH to Dumbo (25 minutes) ran a couple errands and carried Lupe at the same time.  Late in day did pushups, rows, shoulder flys (2 sets each), and some planks. Went to local playground with both kids, had to chase Mateo as he ran away to the train store, no fun.

11th day post partum: sick still, sore throat getting progressively worse, had it since before Lupe was born, I need more sleep!  walked locally in neighborhood and wrestled with Mateo some.

12th day post partum:  rested as much as I could with Lupe.

13th day post partum: walked 4 ten minute walks in the neighborhood, wearing Lupe in the Moby wrap. Carrying a very heavy birthday cake for one of the 10 minute walks. Lot’s of house cleaning (still have sore throat and low grade fever, need more sleep)

14th day post partum:  Cleaned up toys, short trip to park and back in the rain. Did two sets of pushups, rows and one set of shoulder flys, leg floats (double leg this time), other abdominal stabilizing, stretches, plank and side plank. Began doing kegels again.

First Week Post Partum

Wow! It’s been a whole week so far. Completely different then recovery from the first labor and pregnancy. For one thing, I gained less total weight this time and for another I didn’t labor for 36 hours. After 24 hours my body was tired but felt fine. I can sit with no discomfort and as anyone who has had a vaginal birth knows, that is great!  Here is a list of the activities and fitness activities I have done:

Beginning the first night or next morning (I can’t remember which) I began doing Kegels, mostly while lying in bed. I could barely hold it for a fast count of 5, but slowly over the course of the week they have gotten stronger and I can hold it longer. I am also doing quick Kegels to get the muscles working on a fast mode, since when I cough hard they are not doing their job yet (urine leakage).

Also beginning the first night or next morning, but more often after the uterus stopped it’s painful contractions, I have been doing light abdominal engagements for the transverse abdominis muscles. These I have also been doing while lying in bed, usually while lying with a neutral position of the pelvis and spine, but sometimes in whatever position I am in: deep breath in, exhale, pull in belly button to spine and hold.  I am visualizing the diastasis recti closing as I do this. I have a large diastasis so we shall see how and when (or if) this knits together again.  I have also added a single knee float (after the abdominal muscles are engaged I bring one knee in toward the chest keeping the pelvis stable). This is super challenging for my abdominal muscles and I feel them working deeply. They are not strong enough to do both knees into the chest yet.

I went for my first walk on the second day post partum. 20 minutes and then another 20 plus minutes and some time down at the playground with my son and my daughter in a sling. 3rd day post partum I did another 20 minute walk and 20 minutes walking home also. Both while carrying Ana Lupe in the sling. 4th day: rode the subway to Mateo’s gymnastics class, took a cab home, so that was more restful. 5th day post partum I can’t remember, maybe I stayed home? However on day 6 I took just Mateo on a 20 minute speed walk with jog to the bank and to get take out, immediately followed by a 20 minute speed walk with more jogging to get home. He was riding his scooter and went a bit too fast and didn’t stop when I asked him to, so that is how I ended up jogging.  I need a good nursing bra that is also good for running while chasing a 3 year old.  Day 7 we walked 20 minutes to Fort Greene park. I had Lupe in the Moby wrap which works quite well for being able to interact with Mateo and hold her.  I need to figure out how to nurse while using the Moby.  I can only push the swing for Mateo with one hand otherwise Lupe will get bonked by Mateo’s shoes or the swing, but that makes it a great tricep work out: pushing a swing.

Week 39 Continued, sick, and birthed a baby!

Well, I didn’t do as planned: writing each day. I also didn’t exercise much. I came down with a cold beginning on Tuesday night. Wednesday, Day 2, I walked 15 minutes brisk then I can’t remember the rest. Must have headed to a park somewhere, local I think. Day 3 cancelled all work since I was sick, but did walk 25 minutes to Atlantic avenue . Day 4 still sick, light walking in Museum of Natural History and carried Mateo home from the subway 2 blocks.  Day 5: Still sick, coughing, not sleeping well went where? Must have walked somewhere… Oh yeah, walked across the Brooklyn Bridge, a bit in lower Manhattan and then later home from Brooklyn Heights, Lots of Braxton Hicks contractions, still having sore throat.  Day 6: went to park (10 minutes each way) and was having a change in contractions, deeper and more intense. Labor was short and extremely painful and super intense.  But it was no where near as physically exhausting as my first labor which lasted 36 hours. This one was less than 12 from the change in contractions in the morning around 8:30 am until it became time to call the midwife for reassurance that this really might be true labor at 1:00 PM to calling her around 4:30 saying it is maybe time to think about coming to her arriving at 5:45 when it was really excrutiating but I could still communicate fine and felt fine between contractions and then it was fast, intense, physical and rough until Ana Lupe was born at 6:36PM. Crazy short! 

Ana Lupe

Ana Lupe

Day 7: activity: some stair climbing and putting Mateo on my shoulders to flip down, oh and I’m still sick… 

So, I had planned on staying active until my daughter was born, but I didn’t because of being sick. I’m a bit disappointed about that, but that is how it went and all is well.

Week 39, Day 1

I decided to go back to daily entries, just in case….

 

7:00 AM 15 minute speed walk, 40 minute moderate walk with leg stretches, 15 minute speed walk.  

11:00 AM  10 minute park walk, 10 minute home from park walk.

2:30 15 minute speed walk

4:00 10 minute jog in the rain trying to get home before it poured, Mateo was speeding on the scooter.

more light walking later in the day. Lots of Braxton Hicks contractions in the evening and throughout the night.

Week 38

Busy and active week. I lost a few pounds, but the baby is still growing (and kicking) fine so…. A couple of contributing factors: 1) super active and 2) change in diet. I discontinued dairy, eggs and peanuts since those are foods my son is allergic to, I figure that will give us a good starting point to see if this child has food allergies or not; my breast milk will already be free of those allergens by the time she is born. It will be interesting to see how this plays out in the next week with the weight loss and to see how big this second child ends up being at birth.

Day 1: 7:15 AM 15 minute brisk walk, 45 minute moderate walk and leg stretches, 15 minute brisk walk.

9:30 AM short walk to playground and back (10 minutes each way)

3:30 PM 1 hour walk to Brooklyn Heights and back while pushing stroller and sleeping Mateo.

Day 2: 6:05 AM  10 minute brisk walk, 2 sets of lunges, 2 sets pushups, 2 sets of deep knee squats,

8:10 AM 15 minute brisk walk home followed by 15 minute brisk walk at 8:40 and another 15 minutes at 10:00

Later in afternoon: 20 minute moderate walk with Mateo on scooter, more moderate walking and running errands, followed by 15 minute brisk walk (over 1 1/2 hours walking at a moderate to brisk pace–no wonder I’m not gaining weight anymore, but I feel good and strong and the baby feels strong inside of me…)

Day 3:  7:10 AM 15 minute brisk, 35 minute moderate with leg stretches, 15 minute brisk walking. I used the pedometer and it recorded 6166 Steps!

12:00 PM  25 minute speed walk. I also wore the pedometer but with a different pair of pants and it only recorded 50 steps, obviously inaccurate.

2:00 PM 40 minute moderate walking while pushing stroller and running errands, again the pedometer didn’t record anything.  I am doing lots of nesting, and buying supplies for the birth and for after the birth, that’s why I’m running so many errands.

Day 4: 6:00 AM 17 minute not so brisk walk, 10 minute walk, 1 hour walk (with errands across Park Slope),

Super tired the rest of the day. I had only slept 4 1/2 hours of sleep the night before and I just couldn’t do anything.

Day 5: Ran to and around Cadman Plaza. Brought Mateo with me, he rode his scooter and I ran. It worked better than I expected, except I would have liked to run one more loop, but he was too tired. ran 3 loops then down the hill to the playground where I did two sets of pushups and two sets of pull ups for the upper back using the playscape.

Lot’s of cleaning of the house.

4:00 walked around Fort Greene Park and to restaurant. Then 15 minute walk pushing stroller, arms super tired while pushing stroller. (Lot’s of Braxton Hicks contractions between 6:00 and 10:00 pm)

Day 6:  Lot’s of household cleaning, mopping, laundry. 3:00PM  20 minute walk to Fort Greene Park, various activities, including sprinting, climbing, pushing swings, carrying a stroller up steps while holding Mateo’s hand so he wouldn’t slide, then 10 minute walk to restaurant and 40 minute walk home after eating at restaurant.  Now when I get the Braxton Hicks contractions I need to slow my pace, even if I’m just walking.

Day 7:  Calf cramps during the night.  7:30 AM  3 sets of lunges, 2 sets of push ups on knees 10 repetitions, but not too low since my belly was hitting the floor, 2 sets of rows (11 pounds), shoulder flys and rotator flys.

8:50 AM  12 minute super brisk walk, 10:10 40 minute walk and errands, but mostly walking briskly.

5:00 10 minute walk to park and around park and back 10 minutes