Archive for the ‘rows’ Tag

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.

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Week 37 — I’m still running (jogging) and feeling good

Day 1: 4 rounds of the sun salutation (my belly is in the way and it doesn’t exactly feel good, not sure why), 2 sets lunges, 2 sets deep, deep knee squats (can I labor in that position? I hope so, but it does make the contractions super intense. At least that’s what I remember from the last time.),  2 sets pushups on my knees (belly to floor), 2 sets rows and one set each of shoulder fly and rotator shoulder fly (this works the rotator cuff muscles of the shoulder joint). Some stretching during the day.  35 minute walk while pushing stroller, some sprints after a tennis ball while we were at the park and lots of just being on my feet and moving around. 10 minute walk. 

Day 2: 30 minute run. 4 loops around Cadman Plaza plus there and back. I went a bit fast since I kept on passing the same gentleman (grey-haired- I hope I’m still running when I have grey hair). He was going in the opposite direction so we would pass each other twice a loop and my competitive spirit came out, so he was going just a little bit faster than me, but I was going faster than I would have if he hadn’t been there. I did feel more frequent Braxton Hicks contractions as I ran (maybe 4 or 5 during the run and a few more as I cooled down). The last loop I ran much slower since my competition had left. I felt good, I wasn’t out of breath although my legs felt a bit heavy, maybe from the lunges yesterday.  Oh and my pelvis was a bit achy as I was running, but it felt better after I had run a bit, I kept the Kegel muscles active and kept the transverse abdominis active also (that’s the natural girdle muscle, activated by pulling belly button in towards your spine, or think about hugging your baby inside your womb with your abdomen).

Day 3:  6:05 AM 10 minute brisk walk, 4 minute jog, 40 minute walk, 15 minute brisk walk.

11:15 leisurely one hour walk

2:00 25 minute brisk walk pushing stroller. my arms were very tired after the walk from pushing the stroller.  Later in the afternoon 2 ten minute walks to and back from park with some climbing and sliding.

Day 4: 6:05 AM 10 minute brisk walk, 2 sets of lunges, 2 sets of deep knee squats, 2 sets of pushups, 6 minute jog. Super tired after a poor night of sleep. All of this felt good, good to be able to do, but I was happy to sit and rest for an hour on a park bench while reading (achy pelvis when I stood up to walk, felt better after walking a bit). 10 minute brisk walk later, plus 20 minute limping walk to playground, very painful, but after being in the playground for awhile the hip worked itself out.  

Day 5: 30 minute run with 4 loops around Cadman Plaza Park, Felt great to do it and good doing it.  I am getting thinner actually, or I seem to be. The baby is growing fine but my arms and legs are getting thin, weird…. 2 sets of rows and 2 sets of shoulder flys.  More walking later in the day around Fort Greene Park.

Day 6: 20 minute walk to Fort Greene park plus additional walking in park.  

Day 7: 25 minute run with 3 loops around Cadman Plaza Park and a jog down to Brooklyn Bridge park, pushups and modified pull ups in the park (2 sets each) and 2 sets of lunges. Late in day a couple of 15 to 25 minute walks.  Overall this week I did a lot of activity, feels good to still be able to do so much activity.  I am glad I kept running during this pregnancy!

Week 34 — Realizing my limitations

Day 1: 7:05 AM — 20 minute walk, 35 minute walk, leg stretches, 15 minute brisk walk (so hard now!)

11:00 AM — 20 minute leisurely walk, push swing, partial pull ups on swing set, 

4:00 PM — various sprints in park to catch Mateo

5:30 PM– 15 minute walk home

Day 2:  6:00 AM — 16 minute brisk walk (can’t do the same distance in 15 minutes anymore), no running with client, I just can’t do it at his pace anymore, I’m too heavy. 

8:10 AM– 10 minute leisurely walk followed by another 10 minute leisurely walk

10:00– 30 minute leisurely walk

11:30 — 2 sets pushups on knees (belly hits floor now), 2 sets rows (10 pounds), lunges, deep knee squats ( 2 sets, starting to strengthen for labor now, super deep squats) , plank and hold, and plank and lift one leg, stretches.

12:00 –15 minute walk, 

4:30 pm — 10 minutes to park for playing, sliding, rock throwing, etc.

Day 3: 7:05 AM  20 minute walk, 35 minute walk moderate pace, at the end of the walk, I seriously considered taking the elevator up the 3 flights of stairs, leg stretches,  17 minute brisk walk home (again can’t do it in 15 minutes anymore, too hard)

11:45 AM — 30 minute walk to gymnastics class for Mateo, sat for one hour, 15 minute walk to ice cream shop (I ate a sorbet, very good), 20 minute walk to Fort Greene Park, sat mostly for another 45 minutes or hour, then played actively with Mateo (slides, climbing, walking a lot) for another 30 minutes and 30 minute walk home pushing stroller and sleeping Mateo.  Way too much walking even with all the rest in between locations.  Completely exhausted when I arrived home.

Day 4:   6:00 AM 16 minute brisk walk — planned on running with client, but just couldn’t make myself do it. I just know that I can no longer do it as I have been doing it. I am sad about that but I am also being realistic.  8:10 am 10 minute walk, 10:30–  45 minute walk through and around Park Slope. Again overdid the walking a bit, completely tired and then took Mateo to park at 1:00 for about 1 and half hours with me participating in some sliding and climbing. 

Day 5:  8:15  AM 40 minute jog with 4 loops around Cadman Plaza Park! I was so happy to have done it and proud of myself, even though throughout the run I was having to work very hard to keep myself going mentally!  Ran into my former running partner and chatted for about 10 minutes then ran the rest of the way home. The rest break was actually very good for me, recovered fully and was ready to do more.  2 sets pushups, 2 sets rows, stretching and planks, 1 set shoulders.

3:00 PM went to MOMA, ate late lunch and walked around a bit, super tired though after the morning’s workout and walked super slow until I needed to sprint at one point to catch Mateo before he ran too far away from me. That sprinting after Mateo is when my pelvis/ hamstring muscles actually, really hurt. It’s so difficult to do now, but still must be done on occasion to keep him safe, but he is slowly beginning to understand that he can’t do that as much as I used to let him.

Day 6:  Went to Brooklyn Children’s museum, leisurely walk for 20 minutes to subway, then walked around Museum, Mateo completely overtired, but he walked 10 minutes to the bus stop and then fell asleep on bus.  My exercise: carrying sleeping Mateo 20 minutes from bus stop to home since all cabs were off duty or full…. Later in evening some wrestling with both Mateo and husband. At night strange pain on right side of abdomen– not the usual Braxton Hicks or round ligament pain, but quite painful and continuous, woke up later and called the midwife to rule out the scary possibilities. Seems to be just a pulled muscle or possibly a bruise from the girl inside kicking out against my son sitting on my abdomen….

Day 7: 8:43 AM —-17 minute walk leisurely, felt my abdomen pain as I walked, also felt it earlier in the morning when I picked up Mateo.  Pain went away as I sat, returned during 17 minute walk home. It’s gone after I rested an hour.  It seems I need to take it easier than I have been. I guess that’s a good thing to during by the middle of the 8th month!!!!!

Week 33 – Oh my aching pelvis

Okay, this week, in general, my pelvis has been aching. The bones must be shifting a bit especially around the sacrum. Also, my legs have given up on my a couple of times, not so that I hit the floor, but they have buckled out from under me, mostly when I need to move quickly or change direction all of a sudden. This seems to be connect with my hamstring muscles feeling overstretched and sore all the time (I’ve been using lots of tiger balm on them). They seem to be over stretched from the shift in bones and the increased lordosis (the curve in the lower back is exaggerated). I’ve been focusing more on Kegels and abs to counterbalance that tendency.

Day 1: 7:05 am 2o minute moderate walk, 45 min moderate walk, leg stretches

8:25  20 minute moderate walk

4:00 PM carried Mateo from Harry Chapin playground to our house, he fell asleep halfway home. Also, carried his scooter.  Took over 20 minutes carrying the extra weight and my legs and arms were dead afterward.  

Day 2: 6:00 AM brisk walk 16 minutes ( it now takes an additional minute to do the same walk I used to do in 15 minutes — I am getting slower), 

6:20   ran to park (5 minutes) and back, did 4 sets of lunges and 2 sets of pushups (on bench). 

8:10 20 minute walk

11:00 20 minute walk

1:30  20 minute walk

Day 3: 7:05 AM  20 minute moderate walk followed by 35 minute moderate walk (hill and stairs 4 flights are now very challenging)

8:25  15 minute very brisk walk

11:00  Slow walk with stops to Brooklyn Heights (30 minutes walking with break in the middle)

2:00 25 minute walk

Day 4: 6:00 brisk walk 16 minutes, 

6:20 ran to hill (5 min.) couldn’t run the hill, can’t do it anymore at my client’s pace, did 4 sets of lunges, 2 sets of wall pushups, 8 minute run back, leg stretches

8:05 10 minute brisk walk followed by 8 min brisk walk

9:30 1 hour walk across Park Slope while running errands

5:00 PM 20 minute walk to Brooklyn Heights 

Day 5: 35 minute run around Cadman Plaza Park – 4 loops! It was so difficult!  Also, it’s not a run, it’s a jog at this point. Still felt good to do it. Did 2 sets of one arm rows, 2 set of shoulder flys.  Lot’s of cleaning.  More walking 20 minutes and 20 minutes later in day. 

Day 6:  Light walking.

Day 7:  15 minute walk, 15 minute walk, 10 minute walk, 20 minute walk.  Light day.

Week 22

Day 1 

Forgot pedometer but usual:7:00 am  20 minute moderate walk, 40 minute moderate walk, followed by 15 minute brisk, then busy all day at home, non-stop

Day 2

6:00 am  15 minute walk, other walking

11: 15  barre, pushups and rows (only one set each)

Total steps: 8000

Day 3

7:05 moderate walk 20 minutes, 30 minute moderate walk, 13 minute super brisk walk/jog

4000 Steps

10:00 am Trip to Brooklyn Children’s Museum and lots of sprinting after Mateo

11,000 Steps total

Day 4

7:00 am Brisk walk 13 minutes, brisk walk 6 minutes

8:30 10 minute brisk, 5 minute brisk

10:10 – 10:50 brisk walk and errands

Pedometer: 6704 Steps

running about 10 minutes while chasing Mateo in the hallway.

Day 5

Great day for my body: I had a massage!  

Leisurely walking and shopping, 8 minutes walking while carrying sleeping Mateo. He is getting super heavy and at least my belly is starting to support him a bit when I hold him, unfortunately I can’t breathe….

Pedometer: 6704 steps

Day 6

Walking, some brisk, most moderate.  Not sure if I cleared my pedometer but at least 5000 steps, maybe more

Day 7 

6:00 am 15 minute brisk walk

6:20 ran 3 loops around Cadman Plaza park and light stretches. Super winded running up the very, very tiny incline on the running path loop.

8:10 15 minute brisk walk

Pedometer: 7021 Steps

2:50  Super brisk scootercise to go teach Creative Movement class at 3:15, detour down a hill since Mateo now loves riding his scooter (too) fast down hills.

5:00 Scootercise the long way home, by way of Harry Chapin playground with some swing pushing and a lot of jogging to keep up with Mateo

Pedometer total: 10462 Steps  (feel like it was a million more steps, all that running today

Pregnancy Week 21

Day 1

7:05 brisk 15 minute walk,

leisurely 30 minutes

ran 10 minutes

5865 Steps

12:00 pm Walk and play in park

Total Steps: 8078 Steps

Day 2

8:45 Brisk 15 minute walk

Barre, pushups, rows, stretches, inversion 40 minutes

12:00 Brisk walk home

4:15  15 minute walk, carried Mateo

5:30  15 minute walk, carrying Mateo– upstairs -super challenging with the added weight and Mateo 45 pounds.

Day 3

7: 05 Forgot to wear pedometer (walked 15 minutes brisk, 30 minutes leisurely, 15 minutes walk and jog) 

12:00 long leisurely walk to Post Office and then back and halfway across the Manhattan Bridge and back. Carried Mateo for the last 45 minutes or more.

Day 4

6:00 13 minute brisk walk/jog 

8:15 30 minutes walk/errands

Pedometer: 5460

Day 5 

shopped in Ikea and Fairway, forgot to wear my pedometer… no other exercise

Day 6

No organized exercise, some walking, walking around the MOMA museum

Day 7

6:00 am  15 minute brisk walk followed by 3 loop run around Cadman Plaza Park

Steps: 7460 

2:30 walk to teach and return from Creative Movement class

Total Pedometer Steps: 10,000

Week 14

Week 14, Day 1

7:05  20 minute walk

7:35  35 minute walk

8:25  35 minute walking and errands

10:30  20 minutes run/walk while pushing stroller

Week 14, Day 2

8:45 brisk walk 15 minutes,

10:45  30 minute brisk walk and haggle with dry cleaners over how to iron the shirts and cost

11:30   30 minutes ballet barre, inversion, pushups, one arm rows, stretch

12:00  run around with Mateo, running, walking across blocks, and jumping- big jumps, 

1:00  15 minute walk

Week 14, Day 3

7:05 20 minute walk

7:30 40 minute walk slow/moderate

8:25 15 minute brisk walk

12:30 in store sprinting to catch Mateo and Evander (probably 5 minutes, but it felt like 10)

5:30 15 min walk in rain while carrying Mateo

Week 14, Day 4

6:00 15 minute brisk walk

7:10 10 minutes brisk walk, rest 5 minutes, then another 10 minute brisk walk

8:30 10 minute brisk walk

10:15 ran errands and walked home 45 minutes

Week 14, Day 5

Various stretching, downward dogs, tunnels, camel, pelvic lifts, headstand, planks, side planks with Mateo stretching and doing tunnels. About 30 minutes.

Week 14, Day 6

Not sure if this is when it occurred, but I believe so, I haven’t found it recorded elsewhere and I know I ran loops in Cadman Plaza later in the week: stair workout 30 minutes, 5 minute stepping alternate with bounding up the steps 2 at a time 4 rounds of 9 bounds.

Week 14, Day 7

15 minute brisk walk, 1 hour doing errands (40 minutes total walking), 15 minute walk pushing stroller,(rest hour) 15 minutes pushing stroller again

Week 13

So, I have been lax about inputting the data over the last almost 4 weeks (week 17 starts tomorrow); I have continued to record the data though. I will continue with weekly entries instead of daily. I also have slacked on the wearing of the pedometer. I will recommence the pedometer when I return from vacation mid January.

Week 13, Day 1 —

6:00 am : Brisk walk

6:20 25 minute run , 3 loops around Cadman Plaza  and leg stretches

7:10 am 15 minute brisk walk

7:35 40 minute walk

8:25 15 minute brisk walk

Pedometer: 13, 185 steps

10:45 -12:00 moderate /leisurely walkto and around parks

Pedometer: 15, 717 Steps

Later in day crawling through Fresh Direct box tunnels with toddler.

Week 13, Day 2

8:45 brisk 15 minute walk

11:30 – 12:00 pushups, one arm rows, Barre, inversion, stretches

12:00 -12:30 – run, chase, dance, jump, fall with Mateo

Steps: 8902

Week 13, Day 3

6:00 am 15 minute brisk walk

6:20-6:40 run (2 hills)

7:30 30 minute moderate walk

8:30 15 minute brisk walk

3:30 Some walking, some carrying Mateo, then 10 minutes carrying Mateo in Ergo

Week 13, Day 4

12 minute brisk walk, followed by 8 minute brisk walk, followed by 15 minute brisk walk.

Pedometer total for two days: 18,000 Steps

Week 13, Day 5

Mopped house, moderate walking, and additional 20 minute moderate walk

Week 13, Day 6

Laundry, dishes etc.

Week 13, Day 7

15 minute brisk walk, 10 minute brisk walk, 8 minute brisk, 10 minute brisk walk

12:00 16 minute brisk walk

2:30 15 minute brisk walk carrying Mateo

3:15 Creative Movement class

5:00 15 minute brisk walk carrying Mateo

Week 12, Day 5

9:00 am – Run!  Ran the Manhattan and Brooklyn Bridge loop, without the extra in Cadman Plaza Park. It felt pretty good, until the bottom of the Brooklyn Bridge, then getting up the incline of the bridge was really, really tough with difficulty breathing and I went very slow. Then down the hill was fine. Total 3.75 miles plus another half mile walking. 

10:00 am — Yoga, pushups (two on toes each set of 8 reps), one arm rows with 11 pounds, stretches, big backbend. I am dreading the day when I can’t lie on my back because the baby is pressing on my vena cava….

Pedometer: 7727 Steps

Nothing much the rest of the day, except chasing Mateo around Macy’s. That involved a few sprint to catch him before he was lost behind a rack of clothing and many other people.

Week 12, Day 2

10:00 am — (no pedometer, Mateo wanted to borrow it and only walked 2380 steps in the morning, not enough for a young child, too much stroller time)

11:15 am — Muller barre, not a ballet barre, but a modern barre, based on the Muller technique created by Jennifer Muller of Jennifer Muller / The Works modern dance company. (I studied with the company and was on scholarship there in what feels like a completely different life). It felt wonderful! I mean better than wonderful, fantastic! My back didn’t even flare up. That’s why I had left dance for a few years; I have a herniated disc that pushes on both the left and right nerve roots and caused excruciatingly, debilitating pain for a couple of years, but no pain this time. I guess by having a child, taking the time off from dance, then starting to dance bit by bit with Mateo and changing the classes as he got older allowed my body to adjust and myself to get back to a bit of dance. Of course part of the motivation is the little one is my belly, I’m sure he/she enjoys all the movement. 

I also did pushups, rows, an inversion, stretching and a little relaxation.

Spent the rest of the day cooking, and prepping to cook with dancing with Mateo in between.