Archive for the ‘scooter’ Tag

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.

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Week 32

Day 1: 7:05 AM 20 minute walk moderate pace,

7:30  40 minute walk moderate pace, ended walk with 4 flights of stairs, super winded for the last flight.  Leg stretches.

9:00 AM  15 minute brisk walk

11:00 AM 15 minute, followed by 10 minute walk, moderate pace, followed by shopping and walking up and down stairs and sprinting after Mateo as he tried to escape the Century 21 department store.  3:30 PM 15 minute moderate walk

Day 2:  6:00 AM  15 minute brisk walk, 20 minute workout- one hill, two sets of lunges, 1 set of pushups, short set of squats, and leg stretches.

8:00 AM 15 minute brisk walk

11:00 AM 15 minute brisk walk

11:30 taught Sling Your Baby dance class. Full out aerobic workout!  followed by chasing Mateo and running and jumping with him.

2:15PM  15 minute brisk walk.  

All in all that was a lot of exercise for one day!

Day 3: 20 minute walk, 30 minute moderate walk, 20 minute walk.

11:30  30 minute walk with some running after a scooter, 

1:30-3:00  lots of walking and errands, followed by ball and frisbee playing (light running)

Day 4: 6:00 am  15 minute brisk walk, ran one hill, lunges front and back, one set pushups on wall, stretches

8:00    20 minute walk, ( I can’t remember the rest of the day, it rained I think and I was too tired to cook.)

Day 5:  Morning run for 25 minutes, 3 loops around Cadman Plaza at my pace, so it was very nice and my breathing was comfortable!  2 sets pushups, 2 sets one arm rows, stretches.

Afternoon: went to Prospect Park, chased a scooter full out sprint at least 2 times, maybe closer to three. Played frisbee and other various ball and balloon games, walked a lot.

Day 6:  As little as possible, about 20 minutes walking.

Day 7: 8:45    15 minute brisk walking, 15 minute brisk walking, lifting of boxes while I organized storage unit

2:00 15 minute walk and another 15 minute walk and foot reflexology session (most wonderful thing to do during pregnancy)

Week 31 – the hard to breathe week

Day 1:  6:00 am  15 minute brisk walk, run to park and one loop around Cadman Plaza park. I can no longer keep up with my client, I’m just too winded too easily with the extra 23 pounds I’m carrying and the Braxton Hicks contractions are very noticeable, they went away when I slowed down, hate to slow down, but it’s only for a couple more months and then running without a belly can begin again. I did two sets of lunges and one set of bench pushups. Ran back 5 minutes.  

7:25   30 minute moderate walk, some stretches

8:25 15 minute brisk walk

Walked around the Museum of Modern Art, carried Mateo from F train station at York street home. Really difficult with all the stairs!  

Day 2:  8:45 am  15 minute brisk walk

11:30 am taught Sling Your Baby™  dance class. Felt good to move in a dance way, but winded!

5:30 pm ran up and down the hall kicking a ball for about 15 minutes or more.

Day 3: 7:00 am  25 minute moderate walk, 40 minute moderate walk, leg stretches,  

8:25 am 15 min. brisk walk

11:30   30 minute brisk walk with stroller, Mateo on scooter.

2:00 30 minute walk with Mateo sleeping in stroller.

5:45 Mateo on scooter and me walking briskly to keep up with him, 10 minutes to park, threw rocks into the water and walked across rocks — good balance exercise, much climbing on the playground equipment and sliding down slides, 10 minute walk back with more balance work while walking on the train tracks that can still be found in our neighborhood streets.

Day 4:   6:45 am –15 minute brisk walk, short run to Columbia Heights hill, one run down and up – definitely a rating of 9 on a scale of one to ten with ten being extremely hard, I was completely out of breath, but it only took about 2 minutes to recover, so not so bad – did two sets of lunges and 2 sets of wall pushups, 10 minute run back, leg stretches.

9:35 am – very brisk 30 minute walk – felt good to do even after the early morning activity.

11:45 am – moderate walk about 20 minutes

Later in day various sprints to catch Mateo, some activity putting together a bookshelf. So winded just all the time, the uterus is squishing my diaphragm muscle and I can’t even sit relaxed or it gets squished and I can’t breathe.

Day 5 : light walking

Day 6: more walking, moderate not very long distances, flew a kite

Day 7:  15 minute walk brisk, 25 minute walk brisk, two more 10 minute walks, stretching,

Week 10, Day 7

Overslept this morning… Missed my morning run with my client, not a good thing.

7:00– relaxed walking, interspersed with brisk walking. Longer walk 10:15 – 10:50. 

12:00 — 15 minutes moderate walk.

2:45 — 15 minute brisk walk with scootercise

3:15 — Taught Creative Movement class. 45 minutes – running, jumping, falling, dancing, rolling, slithering.

4:45 — short scootercise followed by painful carrying of 26 pound toddler, scooter, a bag of cat food, and a very heavy bag full of water bottles and other stuff. Mateo fell asleep while I was carrying him, so dead weight in my left arm, a very painful 15 minute walk to go 3 blocks…..

Pedometer: 13852 Steps