Rambling Fitness Update

(simulpost on kapowfit blog)

Well, it's been a while.

It's now been 11 weeks since the blessed/dreaded event, and although I'm now back to my pre-pregnancy weight, give or take 3-5 lbs, I'm definitely not the same shape that I was. My theory is that my pelvis hasn't shrunk back together yet, but that probably doesn't explain why some of my shirts don't fit well on my arms... I know that nursing will keep some extra baby fat on me till I stop, but still! And there is definitely a bit more pooch to the stomach than there used to me, but it seems to be tightening a little bit more every week.

Here's what I've been doing to get back into shape:

From 5 - 8 weeks post-baby, I was getting to the gym 2 times a week (they have a babysitting room at the Y), and sometimes getting out for a stroll with Vaughn strapped to me. (Aside: I REALLY didn't think that walking was a workout, but I've changed my mind...especially with my walking buddy - that 10 lbs makes a difference!) I would do 30 minutes of weights, supersetting everything, with as little rest as possible. The order of exercises would change with each workout, depending on what equipment was free, but there would be 2 sets of 15 reps of:

Squats
Stiff-Legged Deadlifts
Leg Extension
Leg Curl
Lat Pulldown or Seated Cable Row
Incline Dumbbell Press or Dips
Lateral Raises
Biceps Curls

This would be immediately followed by a dash to the babysitting room to make sure that Little V was still sleeping (nice that he sleeps when we're out!), then a dash up to the cardio room for 30 minutes of elliptical or stairmaster. All of this felt good, and I was seeing definition in my arms again, and feeling stronger and fitter.

THEN, I re-read the Oxygen magazine that I got in my stocking for motivation, and switched to a 3-day routine, involving three sets of one of three options for each body part, with a progressive load structure, so that each workout would be slightly different, attacking the muscles from varied angles and rep ranges.

Confused? So am I. It's a good thing I still have my handy-dandy fitness logbook, to keep everything straight. For each day, I need to choose one of the below exercises for each muscle group, and select a weight that will challenge me within the rep range given, making sure that I do all three variations in any given week. Generally, I shouldn't ever do the same workout twice.

Day 1: 3 sets of 6-9 reps / Day 2: 8 - 12 reps / Day 3: 12-15 reps

Leg press / Squat / Lunges
Bent-over Row / Lat Pulldown / Cable Row
Bench Press / Flyes / Incline Dumbbell Press
Rear Delts / Shoulder Press / Lateral Raises
Triceps Pressdown / Skull Crushers / Overhead Extensions
Preacher Curl / Barbell Curl / Dumbbell Curl
Knee Raises / Crunches / Oblique Crunches

..followed by my new attempt at cardio, which I like to call Trying To Run, But Failing Miserably And Feeling Foolish. My first "run" involved a 5-minute walking warmup, followed by a 1-minute run and a 3-minute recovery, of which I needed every second. The next day, it felt like I had a bowling ball bouncing around inside me...not good. However, I'm up to 3-4 minutes running, 2 minutes recovery now, and hope to manage a full 20 minutes, straight, within the next 3 weeks.

It seems to be going fairly well, but I've already started "slacking" on the biceps and triceps, only doing 2 sets. After all, I put the little pooper on a postal scale the other day, in his car seat. He weighed in at 20.5 kg, which any gym bum knows is exactly one of the big weight plates, or 45 lbs. THAT explains my somewhat-toned arms!!!

And FINALLY, I'm back on the schedule! I got a call last Tuesday night, saying that they really needed someone to teach the Wednesday morning step class the next day, that they had called everyone else already, and that they were desperate. I felt the love. So, the class is mine, at least till May.

Woohoo?

Training abs while pregnant

So... instead of not posting at all (which is the current/normal state of things), I've decided to post a query regarding training abdominals while pregnant, since that's where my mind's at these days.

I was going to ask you what your thoughts were regarding crunches. The classes I do all have a crunch portion, and what I've read says that you shouldn't do them on your back after the 4th month... supposedly it can reduce oxygen flow to the baby... I'm just wondering how much it actually does this. I've been doing the crunches up until now, and I can always modify a bench so that I'm on an angle, but I would rather not. I don't want to hurt the baby either.

Great question!

I've been modifying various ab exercises, especially since I'm still teaching a step-n-sculpt class, and there would be a riot if I didn't make them work abs, too!

The important things are that 1 - you don't do anything new, that you haven't done before you got pregnant, 2 - you feel ok while doing it (no pulling or cramping), and 3 - you NEVER hold your breath. From now on, think of abs as a yoga workout, with a constant and controlled inhale/exhale.

PLANK:

This should be done from the knees only - the low back is getting weaker. Challenge yourself by keeping your shoulders behind your elbows, and really dropping your hips/tucking in the butt.

SIDE PLANK:

Keep one knee down, and always press the hips forward to maintain a straight body line.

CRUNCHES:

It should be fine to do crunches from

an inclined position if your body says it's ok. You can also try crunching on a ball - but keep your feet wide for balance. Otherwise, I've been modifying crunches by sitting up and crunching back; drop from a fully sitting-up posture to a slightly slouched posture... see stick figures, below. You can add a twist at the top, too.

LOW BACK EXTENSIONS: NO WAY.

This is mostly because lying on the tummy is probably getting more and more uncomfortable -- and I can't help but picture a kid's face smooshed against a window... But, since the low back needs to stay strong and flexible as your centre of gravity changes, I like the cat/cow option. Start on your hands and knees and exhale, tucking your chin and pelvis under, and pushing your back as high as possible, pulling your abs in. Then inhale, and reverse it: chin and hips lift up as high as you can, and the low back/abs drop down low. Think about exaggerating each posture as much as possible, and don't forget to breathe deeply. (see stick figures, below)

KEGELS:

Gotta do em. Lots! Often! Daily!

All of these are good options, BUT - make sure your doctor approves!!! If you have the diastasis rectus abdominus (common condition in which the abs separate), you may be advised not to do any abdominal training, in which case working your transverse abs by holding in your stomach may be all you can do.

PERSONALLY, I'm starting to lean towards "why bother" for my own abs, although I'm finding the cat/cow is excellent for stretching things out and making me feel stronger.

Hope this helps! (but check with your doctor!)

Supersets vs. Intervals

What's the difference between supersets and interval training?

Dear Fitness Fan,

Great question! I’m glad you asked!

Supersets are groups of weight training exercises grouped without resting (can be working similar or opposite muscle groups), in order to increase caloric burn and maximize use of time. Intervals are “intervals” (hence the name) of weight training interspersed with cardio training, and also increase calories burned/maximize time. They’re just two different approaches to getting the most out of a quick workout.

For more focus on strength or mass gains, a slower pace, with longer rest periods (up to 3 minutes between set), is recommended, in order to allow the muscles to recover enough to lift more weight. Greater benefits are seen in strength and muscular development, but the tradeoff is time – it takes much longer to do a workout, and you have to do cardio on top of it.

Yours in fitness,

Bottoms up! Side Lunge/Squat Combo

I love this move as a "finisher". It's a great combination of balance (stabilizers) and focus (gotta squeeeeze), and you can really feel it just where you want to.

Start with your feet together, and a light barbell resting on your shoulders.

Fig. 1: Take a big step to your left, putting most of your weight on your left leg, and straightening your right. Sit back so that your knee is behind your toe and the weight is in your heel.

Fig. 2: Push off your left heel and come back up to standing, feet together.

Fig. 3: Keeping your chest up and your weight in your heels, sit back as low as you can. Push your hips forward on the way up, squeezing the glutes. Repeat the lunge/squat on the other side. Do 3 sets of 10 - 12 reps on each side, with 1 minute rest between each.

...and yes, my fallback career is as a stick-figure artist.

Focus

New job, new home... a new life, essentially. So, a new blog.

I hope to use this space to focus on my passion -- health and fitness -- and to post my workouts, nutrition tips (perhaps not always representative of what I'm eating!), fitness tips, and motivation. This, in turn, should keep me motivated to stay focused on maintaining and improving my own personal fitness as so many other things around me are changing.

Years (and years and years) ago, I was unhappy with the state of my body and my health. (This is not to say that I have been consistently happy with it ever since, nor does it mean that I am perfectly content with it now, but this was where it began.) I pulled out a cheap notepad and wrote a few sentences to keep in mind as I changed my focus. I kept this notepad by my bed for months; it reminded me what I was trying to do and why; it refocused me when I drifted; it reassured me that I would achieve my goal.

Fitness and health is not a discrete goal, defined by reaching a point, checking a box and being done with it, but an ongoing journey. I still repeat my motto when I slip down the slope to poor eating habits (though they're far from perfect at their best) and choosing the couch over an activity. But I also repeat it when I'm injured and resting a sore calf, when I take an afternoon nap, and when I take the time to savour foods from the top of the food pyramid.

I will be strong.

I will be fit.

I am doing this for me.