January 12, 2013
My First Time Lifting Postpartum
The morning started off great! Ahrianna slept through most of the night, we woke up, I had my normal Green Tea, 1 Tbsp of Coconut Oil and lemon as I breastfed her. I was really excited because today was the day that I could return back to the gym (with making modifications based on how I felt). A part of me was a little nervous because I knew that my body felt like it was out of shape based off my home workout that I did on Friday but I was ready to start the change I wanted to see for myself. I wanted to workout inspired to build strength, add lean muscle and to be healthy. All of which, I feel like I accomplished from this workout.
So many of you are probably thinking…. “Well, what did she do in the gym?” I decided to focus entirely on form. It was important to start this transformation with a strong foundation of great form, mental focus and passionate drive. Since I am a fitness competitor I feel like I have a good mind body connection and if I was overdoing it I would stop (just like I did during my pregnancy) So here is my workout
Lift: Glutes/Shoulders/Abs
*Dynamic Stretch Warmup
1)
Deadlift 3 sets of 15 (Form Focus and Body Awareness to make sure I didn’t hurt myself. I kept my weight VERY light and took a small break afterwards before starting my shoulder press)
1)
Standing Dumbell Shoulder Press 3x15
1)
Ball Crunch 3x15 (*TRIPLE SET* Breaking when I felt like I needed too. Also this was the most challenging for me due to my weak abdominal muscles)
2) Bodyweight Step Ups 3x15each (FORM FOCUS and tried to keep my core tight)
2) Barbell Shoulder Press 3x15 (Light Weight and focused on keeping my core tight)
2) Russian Twists-Abs 3x15each (*TRIPLE SET* goal is to try and strengthen my core because in the past I rarely trained abdominal muscles but plan to train them twice a week)
3) Lateral Raises 3x15 (Slow, easy and focused on form)
3) Physio Ball Roll-Ins 3x15 (*SUPER SET* Glute and Hamstring Focus)
*For those that are not aware I lifted throughout my entire pregnancy up until a few days prior to delivery.
This worktout felt challenging enough that I felt like I got a good workout but easy enough that I didn’t feel any abnormal strain, pain, or increased bleeding (Most moms know that there is vaginal bleeding for a significant about of time postpartum). I did get frustrated for a minute realizing that I was so far from where I once was but immediately thought aboutAhrianna, that I made it to the gym and that I was looking forward to seeing so many cool changes. I know from personal experience when you have a lot of muscle and you are lean from being into fitness your gains typically are minimal and it takes a long time to see your work pay off. However, I am given an opportunity to see changes weekly if not daily. HOW MOTIVATING IS THAT?!?! When you are at your worst physically (strength, body but NOT MENTALLY! I’m great there) then there are so many awesome things you can see if you are willing/able to put in the work. I know for me, in the on past, I have always been one to focus on adding muscle and increasing my strength so I will continue to have that focus and watch the numbers on the Bar go UP!
My energy level throughout the workout was phenomenal and my focus seemed very clear! Not going to lie… even deadlifting a WHOPPING 45 pounds felt empowering… BECAUSE I was 2 weeks out from being pregnant, I was Able to Be There, I was Able to Get Excited and I was Able to move THAT WEIGHT (Even though prior to pregnancy I was doing 185 for 15 reps) If you are at a cross road about enjoying your workouts maybe you should change your focus? Instead of lifting or workout to lose weight or gain muscle… why not think about lifting as I am getting stronger physically? I am capable of seeing Gains and that I am allowing myself to be healthy. I look at the gym as a privilege. Not everyone is given the gift to be able workout or the ability to see changes but most of you are! Therefore, I like to Take advantage of the privileges that god has given me and MAXIMIZE THEM.
Its funny how you purposely try to eliminate distractions when you know that you onlyhave a two hour window to run a few errands, workout and get home. That is the agreement that I set up with Brandon so that while I am not working he can get his work done and I can get my guaranteed ‘Me Time’ to do what I would like to do. Speaking of which I need to set up the massages my mom got me for Christmas which will be done during my two hour allotted time. I saw so many people, like I used to be, socializing half of the time instead of working out. Many workout plans are designed with a specific rest period in mind to increase your gains while you are there but as I could see (and used to do myself) most people did not fallow them. I know now that I having a baby will help me focus more on my rest period times and less socializing. I love to mingle but in order for me to maintain my fitness and be a great mom (for OUR SCHEDULE) I will have to keep the longer conversations for my light cardio days.
My goal is to start out slow lifting 3-4 days a week and adding in cardio as I feelnecessary. I’m at a beautiful place in this transformation because if I do this right I should be able to do less and see more results. Wherever you are at in your transformation make sure you maximize your time so that you don’t 1) Burn yourself out and 2) Plateau quickly and feel likeyou have to do something extreme! Our Goal Is Balance While Being a Mom, Not being a Slave to your Fitness.
Post workout I still felt great but within an hour started having flu like symptoms which after talking to my trainer it may be my muscles releasing toxins (Praying it’s not the flu). If that were the case, LADIES watch out postpartum because it does not feel good and I’m hoping it goes away here shortly. I’ll keep you all posted and let you know how I am doing. I’m heading to bed with Ahrianna since she is sleeping like a rock I was told that I need to try and sleep when she does. It may be 6:45pm but who knows how the night will go. She has been great sleepingthroughout the night but I’m keeping my mind open that things can change from day to day.
Have a Fabulous Night and Keep Kicking Butt…. Be a FIT (Female in Training… could be mind, body or spirit) Mom!
JZ
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