Archive for July, 2009|Monthly archive page

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