I am in complete shock. As of this past Wednesday the 26th of November, I have lost 23 pds since delivering Zach on November 12th! I gained a total of 29 pds with Zach's pregnancy. I have NO idea why or how this weight is falling off, but it feels great to not wince when I go to weigh myself. I only have 6 pounds left until I am pre pregnancy weight!!!!! WOOOOPPPEEE!
I can not work out until 6 weeks post partum c-section. Right now, I am trying to eat healthy, watch my portions, listen to my body and stop eating when I am full, drink lots of water, and stay away from the processed/fast food junk. I am also really trying to get in my daily in-take of fresh veggies and fruit. The best way for me to do this is have the fruits and veggies as easy access in the kitchen or fridge. And then I try and eat 1 piece of fruit or veggie serving with each meal.
Right now, I am munching on half an apple with Skippy's natural creamy peanut butter. It's a great night time snack.
Friday, November 28, 2008
Returning slowly.......
The following routine was adapted from the Sparks Plan and was designed by Gaesser especially for new moms. Try to fit in two spark sessions a day. You can start with 10–12 sparks a week after you get the OK from your doctor at your six-week checkup. As you get stronger and more familiar with your new-mom schedule, progress to 15 sparks a week.
Cardio - Do 5–7 times a week. The key to short bursts of cardio is to vary the intensity. Using a scale of 1–5 (for example, 1 is a slow stroll, 5 is power walking), warm up for about 2 minutes at level 2 and then work out for about 10 minutes at level 3 or 4. Do whatever you like that gets you moving: walk, use a stationary bike or dance with your baby.Strength trainingDo our workout (at right) 2–3 times a week.
These 4 exercises—the lunge, dumbbell row, ab crunch and bent-knee push-up—will work all of your major muscles. Take 1 minute to do some shoulder rolls and easy marching to warm up.
Flexibility - Do 2–3 times a week. Stretching is important for easing the muscle discomfort caused by constantly lifting and carrying your baby. Aim to stretch all of your major muscle groups. Start with gentle neck rolls, then stretch your arms, your torso and your legs. Hold each stretch to a point of mild tension for 20–30 seconds.
1. LUNGE Stand with feet hip-width apart. Hold a 5-pound dumbbell in each hand, arms by your sides. Contract abdominals and step forward with one foot, bending knees just enough that your front knee is aligned with your front ankle and your back knee points toward the floor, heel lifted. Push back off your front foot to return to starting position. Do 10–12 repetitions, working up to 15. Switch legs and repeat. Strengthens thighs, buttocks and calves.
2. ONE-ARM DUMBBELL ROW Stand with feet hip-width apart, holding a 5-pound dumbbell in your left hand. Bend knees and lean forward until torso is parallel to the floor, left arm hanging down in line with left shoulder. Place right hand on right thigh. Bend left elbow; then straighten arm. Do 10–12 reps, working up to 15. Switch arms and repeat. Strengthens middle back, rear shoulders and biceps.
3. AB CRUNCH Lie faceup, knees bent and feet flat on the floor. Place fingertips behind head, unclasped, elbows open. Contract abs to bring spine into contact with the floor; then lift head, neck and shoulder blades off floor, bringing ribs toward hips. Lower and repeat. Do 10–12 reps, working up to 15. Strengthens abdominals.
4. BENT-KNEE PUSH-UP Kneel on the floor, knees under hips. With arms straight, walk hands forward until wrists are under shoulders and torso forms a straight line from head to hips. Tighten abs. Bend elbows; lower chest toward floor until elbows are 90 degrees to shoulders. Push up to starting position and repeat. Do 10–12 reps, working up to 15. Strengthens chest, front shoulders and triceps.
Cardio - Do 5–7 times a week. The key to short bursts of cardio is to vary the intensity. Using a scale of 1–5 (for example, 1 is a slow stroll, 5 is power walking), warm up for about 2 minutes at level 2 and then work out for about 10 minutes at level 3 or 4. Do whatever you like that gets you moving: walk, use a stationary bike or dance with your baby.Strength trainingDo our workout (at right) 2–3 times a week.
These 4 exercises—the lunge, dumbbell row, ab crunch and bent-knee push-up—will work all of your major muscles. Take 1 minute to do some shoulder rolls and easy marching to warm up.
Flexibility - Do 2–3 times a week. Stretching is important for easing the muscle discomfort caused by constantly lifting and carrying your baby. Aim to stretch all of your major muscle groups. Start with gentle neck rolls, then stretch your arms, your torso and your legs. Hold each stretch to a point of mild tension for 20–30 seconds.
1. LUNGE Stand with feet hip-width apart. Hold a 5-pound dumbbell in each hand, arms by your sides. Contract abdominals and step forward with one foot, bending knees just enough that your front knee is aligned with your front ankle and your back knee points toward the floor, heel lifted. Push back off your front foot to return to starting position. Do 10–12 repetitions, working up to 15. Switch legs and repeat. Strengthens thighs, buttocks and calves.
2. ONE-ARM DUMBBELL ROW Stand with feet hip-width apart, holding a 5-pound dumbbell in your left hand. Bend knees and lean forward until torso is parallel to the floor, left arm hanging down in line with left shoulder. Place right hand on right thigh. Bend left elbow; then straighten arm. Do 10–12 reps, working up to 15. Switch arms and repeat. Strengthens middle back, rear shoulders and biceps.
3. AB CRUNCH Lie faceup, knees bent and feet flat on the floor. Place fingertips behind head, unclasped, elbows open. Contract abs to bring spine into contact with the floor; then lift head, neck and shoulder blades off floor, bringing ribs toward hips. Lower and repeat. Do 10–12 reps, working up to 15. Strengthens abdominals.
4. BENT-KNEE PUSH-UP Kneel on the floor, knees under hips. With arms straight, walk hands forward until wrists are under shoulders and torso forms a straight line from head to hips. Tighten abs. Bend elbows; lower chest toward floor until elbows are 90 degrees to shoulders. Push up to starting position and repeat. Do 10–12 reps, working up to 15. Strengthens chest, front shoulders and triceps.
Friday, November 7, 2008
Can't wait to exercise again...for reals.....
I only have 5 days until little Zach is pulled from my tummy. And then 6 weeks to recover from the c-section. So around Christmas I will be able to exercise again. This will be perfect as I will be joining everyone else in New Years resolutions. That gives me 2-3 months to tone up the body and lose some weight before Dan returns from his deployment. I CAN NOT WAIT TO GET BACK TO THE GYM!!!!! I already have my IPOD/ITUNES new work out play list set to go!
I hate bed rest. I hate not being able to break a real sweat. I miss the natural energy that exercise gives me.
I am also pretty motivated to throw all ice cream and sugary foods out of the house. The slightest bit of sugar makes Benjamin bonkers. I am getting really excited to whip our fast food eating/candy eating bodies into natural/whole grain food eating machines!
SEE YOU SOON LAP POOL AND ELLIPTICAL MACHINE!
I hate bed rest. I hate not being able to break a real sweat. I miss the natural energy that exercise gives me.
I am also pretty motivated to throw all ice cream and sugary foods out of the house. The slightest bit of sugar makes Benjamin bonkers. I am getting really excited to whip our fast food eating/candy eating bodies into natural/whole grain food eating machines!
SEE YOU SOON LAP POOL AND ELLIPTICAL MACHINE!
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