Start with the Center

So when I first decided it was time to get back in to shape post pregnancy, I needed to find a workout that would gently push me in the right direction. After 5 weeks of having my son I decided to go on a light jog through the neighborhood. After all this had been my approach for years. After about 1 mile I had to stop. I realized my body was simply not ready. My OB had advised me that some women could begin as soon as 2 weeks after birth. Since I was in the fitness industry I held myself in relatively the same esteem. I was quickly humbled. This was not a matter of being out of shape. This was an anatomical issue. I felt as though my organs still needed some shifting. Everything had been moved around so much to make room for the baby, that I felt as though things were still...well...loose, and sliding back into place. So after one unsuccessful run. I decided to wait for my post partum check up, get the assured affirmative, and then re-approach the whole idea from a different angle. 1 week later I was standing in my living room dwindling between the idea of taking a nap while my son slept or motivating myself for workout number 2. Number 2 won. I decided to hook into my professional experience and give myself the kind of workout I would give to someone in my shoes. My weakest part of my body was of course my core. The center. In my experience, every time I focused my energy on strengthening my core muscles, the rest of my body seemed to fall in line. It was like someone had just come along with a magical eraser and started eliminating lines that did not need to exist. So I picked up a dvd that I had gotten from work months ago. It was the Core Fusion Body Sculpt DVD. It led me through a series of exercises that combined both stretching and strengthening focusing on the abdominals and quadriceps. I was not able to do all of the exercises or sustain them for that long, but I felt as though I had gotten something back at the end. My posture was better, my breathing was easier, and my core felt stronger. I also felt as though my anatomy was placed more correctly. In essence I found my center. Some of the photos I have posted demonstrate these exercises. Such as the curl, and plank

1. 

Easy position/Deep abdominials

Quick Effective Workout

So...let's face it some days you just do not have the time or energy to devote all of "you" time to exercising. For instance, a day like today. I was running to a playgroup at 1:15 and my son was supposed to nap at 11. As mentioned in the previous post, he's been having problems in that area. Hey we all have our issues. Needless to say, he did not go down for a nap at 11. Instead he fought exhaustion for almost an hour where he finally clunked out for only 45 min! So during this time (nap time) I had a window to workout, eat lunch, and shower. Obviously the eating and showering can happen when they are awake. There are ways...working out though gets tricky. So, my workout had to be fast and it had to be effective. Here is what I did. Please feel free to take as much or as little from this exercise as you wish or can handle, and remember to always start slow.

I did 100 lunge jumps 3x ( counting 1 after both legs had a jump) then held forearm plank for 60 sec in between. Upon the last round instead of jumping right up from my forearms, I pushed myself onto my palms, so that I was then in straight arm plank and proceeded to do 100 mountain climbers. ( Holding straight arm plank and bringing your right knee into the chest then switching to the left. ) All of this 7-10 min (max) HUGE SWEAT. Once I was finished with the mountain climbers. I brought myself into a standing forward bend holding on to the back of my calfs. This helps with calming the heart rate, and opening up the back of the body. I slowly moved into prasarita padottanasana I. (Intense straddle stretch pose) Bringing my hands to the floor between my feet to deepen the stretch. I walked my hands over to the right and placed both hands on either side of my right foot, then folded completely over right leg stretching my hands towards the floor, reaching my nose towards my feet, and squaring my hips. I repeated this on the other side. With the stretching this workout took maybe 15 min. Again very effective.

When I was first getting back into shape, I did not do as many reps. I started very simple. I did 25 lunge jumps and held plank for 60 sec in between. Also I did not include the mountain climbers right away. I slowly worked up the endurance to get there then continued to build on. So maybe you are at the stage of doing 15 to 25 and that is enough for you. It's still something, you can still break a sweat, and still make a difference in your body. Trust you feel it the next day maybe even more so then after a 2 mile run.

Getting Fit After The Baby

So, I had a baby almost 1 year ago. There are many learning curves. Still are. The biggest is well...sleep. My child does not sleep. In fact he is supposed to be napping right now but is instead jumping up and down in his crib yelling dadadadada. Now I must admit this is partially my fault. He acquired croup at 4 months and had it twice within the same month. Me, loving him fiercely, decided to keep a mindful watch on him while he slept... in our bed! To insure he kept breathing through the night of course. Needless to say, the habit is dying hard, and sleep is still a struggle.

This however, is not the blog I am looking to post. Merely just an example of one struggle that many Mother's go through. Another is...getting back into shape. Being a Yoga and Core Fusion Instructor I have been in the position where setting the bar (no pun intended) is a job requirement. So...how did I do it? Where did I find the time? Motivation? It is actually quite simple. You just have to make it a priority. Easier said then done? Maybe. Now we all go through unique experiences through pregnancy, labor, and then being a new mom. It effects all of us differently. Some women are stay at homes while others resume back to a 9-5 as early as six weeks to three months after giving birth. It just depends on where your focus is. My point is, if you want to get back into shape after having a baby, you can. Determination has to be there. Being a new mother has it's challenges and it's rewards. You love having this new perfect little human bean ( yes bean) in your life for you to love, nurture, and to help grow. However, the moments of "you" time dwindle. When they do present themselves there is a time frame on what you can or cannot accomplish. That is where the priorities come in.

During the first few months after my son was born, before the 6 week prenatal check up. I would rest when the baby rested. Upon my 6 week approach though, I was antsy to get my pre-pregnancy body back and just to restore the physical confidence I once had from being in shape. So during nap time I began with small 20 min work outs at home. I started with low impact strength training. I followed the Core Fusion Body Sculpt DVD. It was extremely difficult and I definitely took breaks. After all, you essentially have no access to your abdominal wall for 9 +months so locating it, takes work, time, and patience. Upon the end of the workout. I was exhausted but felt renewed somehow. Ready to continue on my fitness journey. Not that very same day, but in days to come. So everyday I would continue my work. Integrating core work with low impact strength training. Slowly my endurance paved the way to a slow jog on the weekends. The more consistent I became with my workouts the faster the weight peeled off and the more motivated I became. Also, it helped with the whole sleep deprived thing. It was so easy to just take a nap when the baby did. However, I found myself dragging more after the naps then if I had just worked out. The endorphins always renewed my energy, lifted my spirit, and restored me through the day. Remember the feeling you had right after giving birth? Sure you were exhausted, maybe in pain, and weak. There's also a sense of elation that may have occurred also though. Pushing a watermelon out of a keyhole takes work! (maybe a bad analogy) There is physical endurance that must happen in order to give birth. Going through that experience changes you forever and a certain sense of physical accomplishment comes along with it. Even with a c-section. Your body has endured (maybe even more). So why should it be any different in re-setting itself?

Getting back into shape and maintaining your health should be just as much a priority as having the baby.