End of Week 1: Heavy Weight Training

Hey guys

So, it is the end of week 1 heavy weight training with the hubster and YEEEEESSSHHH! I’m toast! If you follow me on Instagram you’ll see that I mentioned I haven’t trained this extensively with weights since we were engaged! But, boy, do I love it! I love watching the body tear down and build and repair and take shape and look healthier! It’s fascinating to me!

Below is a little recap of what our week looked like. I am getting my bearings before I really start sharing some WOD’s with you, but this will give you an idea!

Monday

Chest and Triceps

3×10 (Lower weight/high rep)

Abs

Tuesday

Back and Biceps

3×10 (Lower weight/high rep)

Wednesday

Shoulders

3×10 (Lower weight/high rep)

Abs

Thursday

Legs

3×10 (Lower weight/ high rep)

Friday

HIIT 30 min

Saturday

Yoga

 

Week one and two is 3 sets of 10. Week three and four we are increasing weight and lowering reps (i.e. 5 sets of 6)

The goal is that by week 5 when we go back to 3 sets of 10 we should be able to keep the weight we were doing in 5 sets of 6. This is one form of pyramid strength training. We incorporate toning as well as just strength builders. Once I get my strength up some more, I will probably lower my weight slightly and increase my reps, but do the same excercises as my husband. For women that is more toning/sculpting and also fat burning. I think I will mix it up because I want strength as well so I really want to focus in both areas.

We hit the beach in a little less than 4 weeks and by that time I will be 8.5 months postpartum. I will be posting progress every week just to see how much I change in the coming weeks.

Here’s Week 1

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I’m still maintaining a VERY lean, clean, and green diet so that I can get the most out of all the effort I’m putting in. It takes at leasttwo weeks to get really set into a routine. If you are trying to cut out the junk and start cleaning your eating, be patient with yourself, you will get there. If you need to remodel a lot in the way of your eating, you are best to start with one thing you can wean from instead of cut it all out cold turkey–which may lead to binging and discouragement. AKA: vicious cycle.

I am in the process of putting together my grocery list of sorts. I have been asked if I count calories, do I food journal, also can I post what I eat on a daily basis. I figured the best way to answer that would be to put multiple option of the many foods that I eat to not only give you a look into it, but to also give people options. When it comes to the food we eat, that seems to be a hard place for a lot of people. It’s one of the areas that people just have a hard time knowing what goes in the way of eating. While it can be overwhelming, I hope to assure you it’s not as hard as you think to eat well. Be on the lookout. The summer is full of an upcoming vacation and busy busy busy so I will try to get it out as quickly as I possibly can because I know summer means swimsuits and you’ll want healthy snacks and meals to make you feel better in them!

Love to all! Have a wonderful weekend!

Abs After Baby : The Right Way

Today is the day friends!

I have received so many questions over the last few months from fellow mommies about what workout they can do for their abdominals after baby and because of that I thought it only made sense to put together a little mini-series that really focuses on CORRECT abdominal excercises to help tighten and tone that belly while protecting your core muscles from permanent damage.

I don’t think ab separation is talked about enough along with the fact that just because you are cleared for physical activity (usually around the 6 week postpartum mark), it can take MONTHS for your abs to actually come back together. For instance, I was cleared for fitness at 6 weeks pp, but I still had very slight diastisis recti until about 4 months pp. What is diastisis recti? Click here for a brief overview.

Diastisis recti can happen in anyone. Men and babies can have it, but it is true that it is very common in females because we have babies. Our abs have to separate to accommodate our growing baby and everything surrounding them. If dealt with properly, ab separation will not be a long term issue. It’s pretty awesome how the body can stretch and distort that much and then come back together. However, the wrong kind of workouts too fast can lead to permanent damage. Those muscles could rip and not only will you carry what looks like a 4 month pooch permanately but the only way to fix it at that point would be surgically. Sometimes, the muscles rip just from multiple pregnancies and pregnancies close together. However, getting ahead of the game and making sure to have a strong core and strong body before pregnancy, during, and–properly–after can lower your risk for permanent damage.

Over the next couple weeks, I will be posting abdominal/core excercises that anyone can do. Pregnant, not pregnant, or postpartum. Why do I say abs AND core? Well, having a toned stomach isn’t solely based on abdominal work. Our core is all the musceles surrounding our spinal column. That includes the back muscles. Proper posture that comes from a strong back actually aids in keeping our stomach tight and toned. Spinal health is just as important as that six pack ladies. You don’t just lift weights on only the left arm and not the right, RIGHT? Same with the abs. We work the front AND the back.  Basically, with all the questions about what to do post pregnant know that any workout I feature over the next few weeks is #PPaproved. When you see that hashtag you know it’s okay for postpartum mommas. I will specify or talk about a modification if it is not.

NOTE* If ANYTHING hurts or does not feel good-modify! IF modifying and it still hurts-wait and don’t do it! You will get there eventually–I PROMISE!

Many people rush the process after baby. This is not healthy. We should be of the mindset of being healthy, not skinny. If your perspective is focused on health, then you will wait and go slow and be patient with the process. Period. Risking long term and permanent damage is NOT worth trying to get back into those skinny jeans. Even if you are super fit before and during pregnancy, it still took 10 months for your body to change and a accommodate a life. This means you need to give it the same, if not more patience and time, to heal completely. You owe it to yourself and your future. You only have one body and the choice is yours whether it will sustain you and keep you healthy for life or whether it will quit on you before it should.  After almost 5.5 months post partum I was finally able to do my first crow pose in yoga. It was worth the wait because I knew my body was healed and ready. It was a super exciting moment for me! God made our bodies to be able to handle pregnancy and birth and he made it able to come all back together. Your body will never be the “same” after baby, but that doesn’t mean you can’t be fit or that it can’t be better. I am and feel in better shape post baby than ever before. Changes after baby aren’t always drastic, but your body still changed nonetheless. I am in love with the changes my body took on. For me, my hips got a little curvier. My pant size didn’t change, but I just feel more feminine in them! 🙂

Let’s change our perspectives, let’s be patient, let’s love ourselves in every moment of our journey. The human body is amazing–let’s treat it as such.

*Don’t forget that abs are made in the kitchen, too. Workouts and nutrition go hand in hand and actually, nutrition is about 70-80%. The right foods work with your body to help build and maintain lean muscle. *

Follow my Instagram—-> @stayatfitmom. This is where you will find all my posts on Abs after Baby and so much more.

 

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Have a great day beautiful and remember:

Stay fit. Stay Healthy. Inside-Out.

Muscles After Baby: Wednesday Workout and Form Tips

Hello friends!

 

Here is Wednesday’s workout below. I am so sore! I haven’t done this much concentrated strength training in awhile. It’s a good hurting though and I’m excited to watch my body transform.

 

Here a few tips to remember:

1) Never lock out your knees

2) Tummy pulled in tight

3) If you’re hurting in your joints or are having to sacrifice form to lift, you need to lower your weight

and

4) Breathe

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Here are some examples of a few of the workouts pictured below:Processed with VSCOcam with a2 preset

Muscles After Baby: Tuesday Workout

Tuesday Workout 5 min Cardio warm up followed by this workout below: Photo Mar 25, 1 27 33 PM Here’s what it looks like: Processed with VSCOcam with m6 preset

 

I finished this workout off with:

Tricep pushups:10 reps

Regular pushups:10 reps

Squats with chest squeeze using the stability ball: 15 reps

Reverse lunges with ball over head tricep extensions: 15 reps

Standing inner thigh squeezes using the ball and pulses forward and back (no weights)

To see a short video of what these look like, go to my instagram —->@stayatfitmom

You can also get to it by clicking the photo grid on the right side of this page.

Have a happy and healthy day!