Category Archives: Prenatal

Diastasis Recti

I just was informed at my last doc appointment that I have diastasis recti (abs are tearing down the middle due to the pressure of growing uterus) ūüė¶ It is not that bad yet, so that’s good. ¬†I was suuuuuper bummed because I still have 3 more months to go and it will probably get worse. ¬†HOWEVER, I am happy that LOTS of research has been done on what exercises I can do WHILE pregnant AND I am so thankful for the many fit mamas who have paved the way for me. ¬†One in particular who I recently received great pointers and encouragement from is IFPA Pro Melissa Cunningham (check out her blog at: melissacunninghamifpapro.blogspot.com). I had originally contacted her for my friend who had diastasis recti with her 2nd pregnancy, so I had all this info, youtube links and tips already at my fingertips! Special thank you to you, Melissa, for your time and compassion for reaching out to someone you don’t even know!

Thankfully, running is still totally ok. I was bummed when the Physician’s Assistant told me no lifting or exercising, BUT …I am going to wait and talk to my doc (who was out of office that day) who’s husband was a bodybuilder and knows my backgroud, so she is very familiar with workouts. I am hoping she will be able to shed more light on what REALLY is ok or not ok. ¬†Like pull ups with my transverse abs activated- are those ok? I’m thinking yes. ¬†But push ups…maybe not since gravity is putting pressure on the weak connective tissue.

Informative online resources:

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Breaking the Bond of “All or Nothin’ “

I’m an all-in kinda girl. ¬†When I set my mind to do something I give it everything I’ve got and I don’t let up. I am a force, a fierce hurricane of ambition. ¬†With my baby now trying to walk everywhere and getting into everything and knowing I am only 3 months away from also having an infant in tow it has brought my hurricane to a stagnant stale air. ¬†I have felt fatalist and allowed my mind to think that if I can’t get it in consistently then what’s the point of getting it in at all? ¬†I mean TODAY I have time, but I probably wont again the whole rest of the week, so is it worth the energy?

The answer is…yes!

I am learning to break this bond I have on myself and learn to seize the 1 set of 50 squats and tomorrow a full run and maybe the next day nothing, but maybe a set of pushups or pull ups. Fitness is there for the taking and I am truly the only one stopping me.

I am going to write a challenge for myself, but its the kind that allows me to stop stressing and beating myself just because I can’t be on my previous bodybuilding rampage right now. Life changes…we have to learn to change with it and not against it.

Eventually I know I will have the time to reach all the crazy goals my heart desires, for now, life has me in a different place.


Life is too short to be subjected to the “A” word

Alone

Sometimes your goals of being active may not align with friends or homemates, so reaching those goals can sometimes leave you feeling alone.

For me, when I was pregnant for the first time it left me feeling unsure about how to tackle my goals or feeling at a loss because my normal “ways” of reaching my goals I was told were unsafe or unhealthy for me and the baby.

Here are some solutions to sane and active:

Paddleboarding - Faith KeithGet outside. The vitamin D always does your psyche good – its a mood lifter. I once read that sunny San Diego was rated one of the country’s top cities for happy and active people – they attributed this to people spending time in the sun and being active in the sun (who wouldn’t want to with a beach front in your back yard?). ¬†Well…it’s not like the sun is only in San Diego! Which brings me to my next point…

Explore.¬†I was surprised how much is available in my metroplex! It is known for it’s fine dining and shopping, so I never ever thought I would find AMAZING hiking trails just 40 minutes from downtown! Not to mention our spectacular lakes for kayaking! We even have little shacks that rent everything from canoes to paddleboards! Don’t be subject to your circumstances, make fun happen!

Ritualize. Plan a once a month outing. ¬†The scheduled time means you won’t break it and it could force you to get mountain biking - faith keithcreative with HOW you will “out”. ¬†This month I rallied people to run a 5k with me. Next…hiking with the girlfriends! Now that the weather is warming up just a smidge I’ll bust out my lovely kayaks with the hubs or a girlfriend – or maybe rally a few others and rent from that little shack by the lake.

Don’t let anything stop you from your desire to be active – get out there and have fun with it! ¬†Active or not, people like to have fun, so maybe they just need an instigator – you! ūüôā



The Breakfast Formula and Guide

Time for a little breakfast myth busting!

Truth or Myth: Breakfast is the most important meal

Truth. Remember being told that breakfast is the most important meal of the day? Well, that is no wives’ tale. ¬†What you eat for breakfast tells your body what to expect for the remainder of the day. ¬†Piling on sugary cereals, carb-laden bagels or high-sodium fast-food for breakfast can cause your body to look for at LEAST that same amount of sugar allllll dayyyy longggg! WHAT?! YES! ¬†So be careful little mouths what you eat and make healthful, informed choices!

Truth or Myth: Skipping breakfast helps you burn fat longer

Myth. A common misconception is to skip breakfast. Your body is going through a fast while you sleep and some people want to continue that fast, but your body is actually burning through nutrients and “eating” those amazing muscles you’ve been building! ¬†Bust the fear that eating breakfast will dampen your fat-blasting efforts!

Faith Keith's breakfast rule "Protein + Complex Carb"

My general rules is “Protein + Complex Carb”, so think eggs+english muffin or greek yogurt with berries and shredded wheat or cottage cheese and rye bread or protein shake and oatmeal or¬†protein bar and sweet potato hash brown sticks (sweet potato hash brown sticks, you say? Yep! Recipe below and on http://www.faithkeith.com)

Now, Let’s Eat!

Get creative! Here are a few fun “recipes” to shake up your breakfast blues:

Power Oatmeal Pancakes
Vanilla Cupcake Oatmeal
Clean-Eating Power Protein Bars
Egg White Frittata
Oh-My-Gosh Egg-White Omelet
Sweet Potato Hash Brown sticks

Want more nitty-gritty?

Check out¬†The Better Breakfast Guide | FitnessRX for Women¬†it has your do’s and don’ts about what to eat for breakfast. ¬†It is such an excellent guideline because it breaks down the “why’s” in plain terms, so you can make more informed choices. ¬†Happy Breakfast!


LiveFit @home – Phase 2: Day 42 REST

Day 42¬† HALF WAY THROUGH!!! ¬†Be sure to click on Day 42 to read some of Jamie Eason’s tips. ¬†She talks about journaling so you rememebr how you felt after a particular meal or workout. ¬†Documentation like this helps you make progress when you don’t have a trainer doing this for you.

Don’t stop now. If you really, really want to create lasting change, you need to stick with it for the entire 12-week program, even if you’re an advanced person.

Even though I’ve been doing this for a long time, I still start at the beginning and go through the whole program after I’ve been traveling way too much or holiday time.

I’m much better off at the end when I get through the whole program versus just thinking. “I still look OK so I’ll just start in the middle somewhere and just keep going.”

How are you feeling?! Loving this? I sure am and can’t wait to finish so I can do it all over again.


LiveFit @home – Phase 2: Day 41 Legs

Day 41 Рthe workout, tips and daily motivator from bodybuilding.com & Jamie Eason

Variations:

These variations were like Day 34. ¬†No, as usual, these variations do NOT replace the quality you get from doing the ACTUAL exercises listed on the Trainer. ¬†These variations are being created to help those who want to make FIT happen, but need help removing one more excuse – whether that be “time”, or “can’t afford gym membership” or “no transportation” etc.

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. I do these as single-leg bridges to intensify it OR do these as single-leg bench bridges.

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 ‚Äď 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 40 Shoulders/Cardio

Woot! Lovin’ this! I’m feeling stronger for sure and I can see the difference in my body. ¬†The key, I know, was the diet. Once I re-balanced my diet change started showing up fast. Diet is 80% of your results, people! Diet true and all that hard work you’re doing will get show cased!

Day 40 tips of the day and workout.

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: This time I sat in the middle of the seat of my kitchen chair and leaned back till my back was against the back board (putting me in a slight incline position). (Click here to see what I did last time)

Rear Delt Cable Flyes: This time I did these as dumbbell reverse flys, but last time I did these as follows:  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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