Category Archives: Postpartum

#BumpPower Diet

Hey Mamas!  Hope you have selected and purchased your workout DVD and are on the road to staying fit!  To go along with your new workouts I wanted to write a sample diet.  Diet is 80% of your fitness results and 100% important for your baby (and you!).

Meal 1: 3 egg whites and 1 yolk scramble with spinach and bell peppers. 1 slice of whole grain toast (sugar free jelly, or a little PB, or spray butter on top)

Meal 2:  Turkey, sprouts, avocado, tomato, 1 slice turkey bacon in a pita pocket with mustard or non creamy dressing

Meal 3: Grilled chicken on romaine or spinach salad with unlimited veggie toppings.  Non-creamy dressing.  I actually LOVE lemon juice as a dressing or a vinegar and olive oil combo using apple cider vinegar or balsamic vinegar.

Meal 4: Cottage cheese with sliced berries  OR Greek yogurt cup and sugar free chocolate pudding cup (separate or mixed)

Meal 5: White fish and steamed veggies or homemade turkey soup with loads of veggies (green beans, peas, bell peppers, asparagus, broccoli, corn, tomatoes)

Meal 6: if still hungry go for a protein shake or if  you have the munchies try some crunchy vegetables like celery, cucumber or zucchini (sometimes I make them bite size pieces so I can pop them in my mouth like popcorn :))

Additional Notes:

  • Always be sure you are drinking tons of water. It is a current medical recommendation to drink 2.2 liters of water daily.  I am sure you have heard of the “8 by 8” rule (eight 8-ounce glasses of water), which is easy to remember and is pretty close to the recommended 2.2 liters.
  • Prenatal vitamins – both before and AFTER giving birth.
  • If you are lifting weights it is recommended to take a calcium supplement as well, though you should check with your doctor first.
  • Vitamin C – your body is doing a lot these days, so our immune system can be lowered.  Taking extra vitamin C can help boost your immune system. I love the chewables – they’re like sweet tarts!

Prenatal & Postpartum DVD Challenge! #Bumppower

This one is for my pregnant and post-baby ladies out there!  I am challenging you to a DVD challenge! Are you up for joining?

The Challenge:

  • Get a DVD. Pick a Prenatal or postpartum workout program on DVD (Amazon makes it easy to look at all the options out there. Most are only $10!). Try to aim high and get one that will meet your physical abilities and challenge you (I don’t mean “kill you” 🙂 – I just mean, that if you are capable of doing more than prenatal yoga, but not enough to do cardio dance party, then maybe to weight lifting or prenatal pilates).
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  • Mark your calendar. 
    • Do this workout DVD program for at least 30 days (choose your time period)
    • Aim to rest no more than 1-2 days every week. The best thing is to plan when you will rest, so you can look forward to it AND you will not just rest on a day when you really should be working out
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  • Write an article! Once your 30 or so days are up I want to hear from you about
    • what your thoughts were on that DVD program,
    • your activity level before pregnancy,
    • how your body responded to the DVD program,
    • how it affected your pregnancy or post-baby body and
    • any tips or comments you would like to share with the pregnant community!.
      You never know how encouraging your experience can be for another woman, so don’t keep it to yourself!

Be sure to tell me that you are joining in on the challenge and the DVD you chose! Also, if you’re blogging about your DVD challenge or on twitter I’d love to follow you and bring us together on the e-community!

Check back every Friday for the month of May and June for #BumpPower progress checker!

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Twitter hashtag: #Bumppower 

Tweet with me: @thefaithkeith


LiveFit @home – Phase 2: Day 37 Chest/Abs/Cardio

I have come to REALLY enjoy chest day! Shoulders and back have always been my favs and Leg days I dreaded (and therefore I push harder and do twice as often), but chest day I seemed to sub-conscientiously down play. No more, peeps!! Pushups, pushups, yeah, yeah, yeah!! 😛

Day 37

Variations:

These variations are just like day 30.  I did not get more creative, but I did feel more fluid in these exercises now that I was accustomed to the make-shift variations.  For pushups I did 3 sets of 15 reps for Close Hand position and then another 3 sets of 15 reps for Wide Hand position. Boom baby!

Wide-Grip Barbell Bench Press: If you do not have a barbell. Hold dumbbells so that your grips are wide and be sure that, as you come up, you do not close the grip and bring your hands together. Keep your hands apart as you lower and then maintain the width as you press. This way you get close to the benefit of the barbell (dumbbells really give you something different, so we have to try to replicate by watching our form closely)

Cable Crossover: This was fun. I simply hooked my resistant band to the stationary handle of my elliptical machine and did cross over one arm at a time. To keep up the intensity I did not rest during this exercise, I merely went back and forth between the 2 arms.

Smith Machine Incline Bench Press: I used my ironing board this time. Leaned it against my couch. This actually worked pretty well because it was narrow enough for me to get a full range of motion with my arms. If you do this on the floor or your coffee table, the flat surface stops your elbows so you kind of get a rest (which is not good).

Knee/Hip Raise On Parallel Bars: I sat at the edge of my firm leather coffee table. Starting with my heels touching the ground, my legs in a slightly bent position. Not bending my legs any further, I raised my knees till my feet were nearly shoulder height.

Cable Crunch: I hooked my resistance band around the top of my elliptical to perform this exercise. It was so high that I got a really good resistance from it!


Expecting the Unexpected!

As most of you know, I just had a baby boy 7 months ago.  Recently I started training harder and dieting strong! After a couple weeks I took this picture out of excitement:

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After a few weeks I was just having trouble. Struggling with my energy and nursing was not going so well anymore. My milk production seemed to plummet! After working with my trainer to get my milk back up, to no avail, and my baby losing weight I finally went to see my doc.

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To my everlasting surprise I am 2.5 months preggers!!

My husband saying "I knew it"

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So, blessing journey #2, here we go! 🙂


LiveFit @home – Phase 2: Day 35 REST

Rest day! Much deserved! Be sure to check out the LiveFit Trainer’s tips of the day: Day 35

I enjoyed some fun park time with my little man 🙂 It was his first time on a swing.  He was not sure what to think when I set him in it, but as soon as I gave it a little push he lit up!  Too fun!

Eat well and don’t let up! Rest is for your mind and body, but don’t sabotage all your hard work with bad food choices. This isn’t about restriction, it’s about creating a new, healthy lifestyle!

~FK


LiveFit @home – Phase 2: Day 34 Legs

I had to do a ton of variations :(. The sad face is because I really love gym equipment so much. But I am happy to present some great alternatives to those of us at home!! Here we go!

Day 34

Variations:

Seated Leg Curl: Swiss ball bridge. Lying on your back, put your heals on the swiss ball. Then keeping your feet in place, roll the ball towards you, lifting your pelvis towards the ceiling. The key is to get your butt all the way up so that from knee to shoulder your body is flat.

Leg Extensions: I did fast body weight squats or jump squats for these. Shoulder-width stance.

Abductor Machine: I have a sports resistance band designed for the legs – it is a really tough tubing band with straps on each end to velcro around your ankles. I strapped them to my ankles and, seated, I did the abductor motion (fully flexed = open; starting position = closed knees).

Lying Leg Curls: I did the same exercise as the Seated Leg Curl above. This worked perfectly since it was supersetted with Adductors (see below)

Adductor Machine: Lying on back, put swissball between knees and SQUEEZE.

Leg Press: Wide stance barbell squats. Drop set to failure.

Seated and Standing Calf Raises: Hold weights on knees for seated and on shoulders for standing.


LiveFit @home – Phase 2: Day 33 Shoulders+Cardio

“Shoulders say strong, proud and sexy. Let’s train ours to speak loudly.” —Day 33

Day 33

Variations:

Smith Machine Military Press: This is hard to get the full benefit of the military press, but if you have a barbell you can come close. If you do not have a barbell, then use dumbbells. They key is to keep your grips stationary and controlled so that they are not pulling in or out as you perform the rep.

Incline Bench Front Dumbbell Delt Raises: I sat on the edge of my couch, put a pillow behind me and leaned all the way back. I then tried this using my ironing board as a bench – leaned it against my couch.

Rear Delt Cable Flyes: Seated, I put my feet on the center of my cable and executed these. I did not get enough resistance so ended up shortening the band and doing single-arm flyes. On the last set I did these standing, bent over cable flyes and liked that a bit better.


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