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) 😦 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:
Inserting the cardio the past couple days has been fun! My legs are feeling the difference and whooo-weee it burns! 😀
Leg Extensions: Oh sad day. I LOVE leg extensions. Now that we are in muscle building phase the resistance band idea doesn’t seem enough so I decided to make these body weight squats at shoulder width stance. I dipped low and executed them fast. I might turn these into a jump squat next time…
Leg Press: one of my FAVORITE exercises! *sigh* I did squats at shoulder-width stance, as indicated by the LiveFit Trainer. Use a barbell or hold dumbbells on your shoulders for the weight. I went heavy.
Calf Raises: Hold the weight on your shoulders and raise away. 🙂
Feel the burn? 😀
Day 27: The difference between casein and whey protein. What it’s best for and when to take it.
Day 28: General info on all your different protein sources. Know what to look for when you’re looking for lean meats. Info for vegetarians as well.
These 2 rest days could not have come at a more perfect time. I have had a loss of appetite from nausea and it has really messed with my energy levels. During my rest days I love to peruse a few fitness favs like Fitness RX magazine. The articles and images of strong women are always such a motivation boost for me, not to mention they always have a few recipes to shake up the dinner table (Since my husband is in prep and has to cook and measure his own food right now, it is easy for me to let MY dinner be boring. Say no to boring fuel!)
Hmmm…what to do on my “day off”….I think I’ll take my kid to the park! He’s too little to play, but he loves the outdoors and watching people and their pups.
Day 26 and the LAST workout day before Phase 2! I am so pumped! Ready to build and sculpt, baby!
The only variations were with cables and then the Roman chair leg lifts (just like Day 19)
Rear delt cable flies. I stood on my resistance band and did single arm rear delt flies to get the full range of motion.
Roman chair leg lifts. For those I did a bench version. I sat on the edge of my firm leather coffee table, hands gripping slightly behind me, held my legs up out in front of me like a leg raise then pulled my legs to my chest.
More than ever, start focusing on that diet. Your body will need the right fuel to build beautiful muscle (the muscle that will reward you by burning extra calories for you when you’re just sitting there! #win)
I SEE CHANGES! Yay diet and consistency! How about you? Are you doing the LiveFit diet or your own? If you have recipes I’d love to hear them!! One more day before Phase 2! I’m Stoked!
Same variations as Day 22
Leg Extensions: I did these as single leg extensions. You’ll see why. Standing on the ends of my resistance band, I hooked my working leg through the loop of the band. From there I executed my single-leg extension. The resistance became tighter as I hit the top of the extension – to ensure I was getting a good workout, I shortened the loop until the resistance was very difficult, but still doable.
Lying Leg Curls: I used a swiss ball in earlier weeks, so this time I used my coffee table as a bench and did bench hamstring extensions.
Calf raises: As in previous weeks, use dumbbell on your shoulder for standing and on your knees for seated.
Woohoo!! Day 24 and only 2 more workout days before Phase 2! I am so excited and LOVING THIS! Do I always have the energy for my workouts? Heck, no! In fact, lately, I have had ZERO energy. But my thought is…I’ll be freaking tired by the end of my day whether I workout or not, sooo I might as well workout. Always listen to your body, but remember that change does not happen unless you make it happen. Day 24! Hee wee go!
These were the same variations as Day 17 🙂
Incline Dumbbell Press: while resting between the pushup sets I tried to use that time to figure out a way to do this incline press. I finally decided that the best of my attempts was creating an angle with several pillows. I know…I felt like I was cheating using something soft, but it was safer than my chair attempt and way more doable than turning your mattress sideways…that just was not worth me stripping my bed for..
Decline Flies: This worked out well for me because my coffee table is lower than my couch, so butt on the couch and shoulders on the coffee table made for a great decline.
Lying EZ-Bar Triceps Extension: Since I do not yet have an EZ bar, I merely used dumbbells for this.
Cable One Arm Triceps Extension: I draped my resistance band over the door, held one handle stationary while I exercised on the other handle for One-Arm extensions.
This was the exact same workout as last week, so the variations here are the same. I really enjoyed this back workout and added an extra set to each exercise just to push a little further. Never be afraid to push yourself! I have heard soooo many people tell me that they are scared of getting bulky, to which my bodybuilding friends will always plea, “please, PLEASE tell me how easy it is to put on muscle. I’d really like to know” 🙂 To put on “bulky” muscle you have to eat differently and workout differently and you have to WANT it BAD… So, for those of you worried about the bulky muscle, have no fear! You are safe to just be super fit and toned!
Hammer Strength Lat Pull: Threw my resistance band over the top of my door, then using the hammer motion I did beautifully executed lat pull downs. Note…Be sure it is not near the edge of the door where it can snap off and hit you haha…*cough* learned by experience *cough*
Wide-Grip Lat Pulldown: Same concept as the Hammer Lat Pulls except you open up your arms wide and palm away grip (versus hammer – grips facing in).
Seated Narrow Grip Cable Rows: Door open and perpendicular to your body, hook the resistance band around both sides of the door knob. Sit in a chair and voila! Low row set up.
T-Bar Row: Holding a heavy single dumbbell, I bent over at a near-90 and pulled up for the row.
Back Extensions: I knelt on my couch facing the arm of the couch. Arms crossed over my chest I let my body bend and hang over the side of the couch, then flexed up for the extension. I was surprised how well this worked!
Incline Dumbbell Curl: This one was tough. I tried to lean my chair back against the wall in a carpeted room (so as not to slip). This worked ok, but the back of my chair was wider than me so my arms did not have that free-range that they would on a real bench. This exercise made me want to invest in an adjustable bench.