Getting back into shape (post baby)

Motivation

A few weeks ago, I gave birth to a precious little girl, Evelyn Grace!  The last few months of the pregnancy caused some limitations to my activities. I was told to lay off them until I was 35 weeks pregnant. And let me tell ya, once I hit that mark, I was walking, running, doing push ups, etc., like a MAD WOMAN! I missed my activities.  It made me feel like a lazy butt, but hey, I was brewing a cute little button in my belly.  I had to take it easy.  🙂

Now that time has passed, I’ve started a workout regime.  I plan on keeping track of my workouts (on my blog) weekly to not only help track my progress, but to help others.  I’m going to log what I’ve been eating, and will post weekly nutrition tips and recipes.  I will also post some workouts that I’ve been doing that has helped me through the progress.  Also, I signed up for the Tough Mudder in Dallas next March.  This is going to be the most challenging event that I’ve ever done in my life.  I plan on making the top 10% so that means that I have to work HARD.  And I’m going to prove to you that hard work WILL PAY OFF; even if that means I DON’T make the top 10%.

Also, if you have any slight interest in doing the event with me and a group of other amazing people, please check out this Facebook page. The more we have signed up, the bigger the discount that you’ll get when the event arrives!  And you WON’T be going at it alone. We will have a GREAT support system through the facebook page, and through me!  Like I said above, I will be posting recipes, and videos of  workouts that will help with the training process.  So keep your eyes peeled!  And if you have ANY questions at ALL, feel free to email me at: workoutwithlindsay@gmail.com.

So where and how did I start? Yes, I had a baby just a little over two weeks ago.  And what an awesome experience it was! Be sure to check it out: Why Natural Birth? because this is why I was able to start so soon. Also, I was able to maintain my fitness throughout the pregnancy, so check out Pregnancy and Exercise to see why it’s important to keep up with the fitness!

After I had Evie, I rested for a full week.  That’s right, I sat on my butt.  Well, ok, maybe not, because I had one baby attached to my chest while I chased the other around the house.  Let’s just say I’m a great multi-tasker 🙂  Whenever I took the dogs out, I had Evie in my Moby wrap, pushed Ayda in her car, and had one dog attached to each arm.  We walked three miles everyday.  Mind you, this is during the first week after having Evie.  So yes, I lied, I didn’t sit on my butt.  Telling a trainer to relax and sit on her ass is like putting a piece of chocolate in front of a little kid, and telling them to not eat it.  It’s impossible.

Training

During week two and three post baby, I did the following: 10 min of Self Myofascial Release (before each workout), 3 days of strength training (all body weight) and 4 days of cardio, and of course, I stretch after each workout. My body weight training consisted of the following:

  • 3 sets of 10 squats with a band around my thighs (this is so I can strengthen my IT band)
  • 4 sets of 8 alternating forward lunges
  • 3 sets of 8 single leg deadlifts
  • 50 push ups ( I did these on my knees and inbetween each of my other exercises)
  • 3 sets of 30 sec Planks
  • 3 sets of 30 sec Side Planks (for each side)
  • 3 sets of 10 Y’s, T’s, and W’s (shoulder stabilization exercises)

You’ll notice how with my workouts, it’s full body. It’s more of an INTRODUCTION workout to get me ready for the next step of using the big boy weights.  These body weight workouts contain a Push/Pull, Glute activation, Hip dominate, Single leg variation, abs, and of course, stabilization. It is so important to Correct THEN Progress to the next variation.  That is why I did all body weight exercisese to get my muscles activated for when I’m ready to move onto the next step.

As for the cardio portion, I did the following: one day of 30-45 min of steady cardio, and 3 days of interval training training followed by 10 minutes of steady cardio.  For the interval training, I ran as fast as I could for 10 sec, then brought it down to a walk for 50 seconds. I did this in 8 rounds then jogged at a steady pace for 10 minutes.  This is a great fat burner, and it will get me conditioned for the next step. For my steady day, I either walked with Ayda or the dogs for 3 miles (but I do this almost everyday).

Nutrition

I’ve always been a health FREAK, but after Evie, I’ve really been watching what I eat.  I barely ingest dairy and probably only have animal based foods 1-2x’s/week.  And I will tell you, I’ve never felt better!  My body has been cleansed while maintaining a healthy intake of fresh fruits and veggie.  I’m leaner and feeling like a million bucks.  Also, I take in a great deal of supplements: 3600mg of Fish Oil (wild caught), 1 capsule of Acidophillus, 500mg of Primose Oil, 2 capsules of Protandim, Prenatal (plant based), 2000IUs of VitD, Vit B Complex, and Zinc (to help with any infections I could get with nursing).

I’m back at the 85% Raw and 15% cooked intake. I go over a great explanation of the RAW diet with a few my previous post. I bake and cook all of our stuff: breads (sometimes I’ll buy fresh bread from the market), bars, snacks, etc.  We always buy from our local farmers at the market, but if we can’t find what we need there, we’ll head out to the store. But to give you an idea of what I eat, here’s a sample day of what I ingest throughout the day:

Breakfast: 1/2cup of homemade musueli with half a banana, agave sugar, keifer, and cinnamon

Snack: Fresh juice from the juicer (example: spinach, celery, kale, ginger, apples, strawberries, blueberries, and melon) with a handful of Raw almonds

Lunch: Mixed green salad with tomato, onion, red/yellow/green peppers, cauliflower, grapes, Raw cheese, drizzled with EVOO and balsamic vinaigrette.  Served with a side of  Raw Kombucha and an apple.

Snack: Fresh juice from juicer with a handful of raw almonds

Dinner: Salmon ceviche with mixed greens and a array of colorful veggies, Raw cheese, served with EVOO and balsamic vinaigrette and a piece of Spelt bread

Snack: fresh fruit (berries) with real cocoa and agave sugar and Raw Kombucha

I eat a lot!  I feel like a garbage disposal most of the time! However, as you can see, it’s with a mixture of fresh fruit and veggie.  You can get all your fibers, proteins, carbs, and other nutrients by just eating your fruits and veg!

For the past few weeks, I’ve been able to maintain a reasonable schedule that balances my needs, and our children’s needs.  If I can’t get away from the kids for a workout, I workout with the kids! Check this post out.

I took a few pictures of myself to keep track of my progress. Now, this is a start!  I’m hoping to get my six pack back! Also, as you can see, my right shoulder is pretty tweaked from sleeping on one side throughout the pregnancy, and from breastfeeding.  I’ve been doing some therapy work and Self Myofascial Release to get it better, so it’s a work in progress! OOoooo  the joys of having children!

I promise to continue posting not only my progress, but helpful tips for YOU to keep YOU motivated!!!!

“We must remember that one determined person can make a significant difference, and that a small group of determined people can change the course of history.”

~Sonia Johnson~

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One thought on “Getting back into shape (post baby)

  1. Hi Lindsay. We share some common interests I see. I haven’t ventured into discussing getting back in shape after the birth of a baby with my readers yet – so…. I wondered if you’d be interested in writing a guest post for me on my blog relating to that topic? You can have a look-see at my blog here: http://www.letstalkpregnancy.com

    Jane

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