Weekly Workout Recap–August 30th–September 6th

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Hello! It’s been a hot second since I blogged as I took made an impromptu decision to disconnect from blogging during the second half of our vacation. I realized that I never took a true leave from blogging after giving birth to Katie as I found so much support, inspiration and energy from blogging right after she was born. As soon as we landed in Savannah I felt the urge to disconnect 100% from email, blogging and most of social media. While I shared a few stories on Instagram and a few posts, I spent most of the time soaking up the Savannah humidity and all the love from our Savannah friends and family.

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In a similar vein, working out was not my number one priority. While many people assumed that Bo and I would take advantage of the time with grandparents to run errands, go on a date together, or workout we both found ourselves wanting to spend the time together with everyone, including Katie. For me, that meant that workouts were not a priority during this trip. While I did squeeze in a few workouts, I spent more time chatting with family, rolling on the floor with Katie, sipping beers on the back porch, and enjoying delicious food. Maybe it’s the unofficial end of Summer or cooler Fall weather, but since returning to Brooklyn yesterday, I’ve been inspired to dive back into blogging as well as a healthier, more mindful workout and food routine. Most of my maternity and post-baby clothing that I’ve worn all Summer is just that, Summer clothing, and therefore if I have any hope of fitting in some of my Fall wardrobe, I need to get back to workouts and cleaner eating. Don’t get me wrong – I have no skewed thinking that these new hips or my larger chest will fit in some items, and that is just fine. But, I know that if I can shed the few pounds that I gained over the past month of travel and fun, a majority of my leggings, jeans, sweaters and flowy blouses will be an option for the cooler, Fall temperatures.

Since I’m aware that dieting and extreme exercise can have a negative impact on breast milk supply as well as add unnecessary stress, I’m taking a realistic, healthy, manageable approach. I am taking pictures of my food as a way to stay accountable and nix the mindless snacking and I’m dedicating Katie’s morning nap to the Post Baby Bod Workouts. This morning nap tends to be her longest one of the day so it’s realistic that I can do an at-home strength/cardio workout at least three days a week during this nap. The afternoon nap, around 5pm, tends to be the least reliable one so this is going to become a stroller walk time a few days a week. In regards to out of home workouts, my goal is two per week – one early, morning YMCA workout during the week before Katie wakes up and one weekend workout while Bo can watch Katie.

So, now that we’ve covered those bases, let’s get to last week’s workouts, shall we? Most of these workouts ended up being cardio since I didn’t spend anytime at a gym, fitness studio and were enjoyed with my mom.

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  • August 30th: A quick, 30 minute walk/jog around my aunt and uncle’s driveway in Vermont before our drive home to Brooklyn.
  • August 31st: I headed to the YMCA at 5:30 AM to squeeze in a workout before our flight down to Savannah. I did 30 minutes on the Stairmill and 15 minutes of arms/back before returning home. I added a bit more to the workout by doing a 5:1 walk/jog interval for the mile commute home.
  • September 1st: I headed out for my first solo walk/run through the neighborhood which was 45 minutes of 5:1 walk/jog intervals. It was hot and humid but the sunshine was so refreshing as was some alone time to disconnect and zone out to the music on my playlist.
  • September 3rd: I headed out for a solo 60 minute walk/run through the neighborhood and was able to cover 4.25 miles using a 5:1 walk/jog interval system. The workout felt especially tough due to the heat and humidity in Savannah but the views were gorgeous!
  • September 4th: My mom and I enjoyed chatting together during a 60 minute stroller walk through the neighborhood while taking advantage of the lower, evening temperatures.
  • September 5th: Travel Day home from Savannah, aka rest day.
  • September 6th: Since the weather in NYC isn’t conducive for a long walk today, I did 10 minutes of cardio (mountain climbers, jumping jacks, speed skaters) as well as the Total Body Workout from Gina’s Post Baby Bod ebook.
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No Equipment Workout

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As someone who used to be a “cardio queen” I have realized over the years just how important strength training is for my health and well-being. While I am not in weight-loss mode, I am trying to ensure that I make a safe return to fitness post-baby and one of the keys that many people have recommended is to take things slow and prioritize strength training.

While we were in Vermont I turned to body-weight workouts since I did not have any weights and the gorgeous weather made me want to spend all my time outside, not in a gym. The below workout allowed me to accomplish two things at one time: strength and jogging. I am slowly beginning to build my jogging base following pregnancy and per the recommendation of many, am taking an interval approach. This week I am only jogging 60-90 seconds at a time and therefore thought that would make a perfect cardio portion for this quick, do-anywhere workout.

Depending on your fitness level, you make this workout easier or more challenging by adjusting the jog to a walk, power walk or sprint. The strength portions of the circuit can also be modified easily, depending on your ability. I did this 27-minute circuit three times while we were in Vermont and really enjoyed it. The focus on time versus reps allowed me to push myself a bit more than I would have otherwise and also allowed me to see improvements each time I did the workout. This workout is perfect for people of all abilities since it’s based on time and bodyweight, not number of repetitions or a certain pound weight. Quality over quantity, like many things in life, is most important for this workout.

No Equipment Workout

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Weekly Workout Recap– August 16th–23rd

Workout Recap 8.23.17

I’m thrilled to reintroduce a series that I used to feature on the blog, my weekly workout recap. Now that I have permission from my doctor to return to workouts, I’m excited to start sharing my workouts with you all on a weekly basis. Even though I had very little time to think about workouts the first two months of motherhood, I definitely missed the sweat and endorphins that follow a workout. In addition, I’ve received lots of questions from you guys about what I’m doing now that I received a clean bill of health from my OB-GYN last week.  While I’ve been cleared for all workouts, though it is recommended and only smart to ease back into things, I’m choosing to frequent post-baby or mommy and me workouts right now versus the typical, boutique fitness or group fitness workouts. Why you ask? Well, honestly, at this point in my life, it is a great way to build a commmunity and find support from other parents who are going through the same evolution that I am. In addition, since most of them include childcare or incorporate Katie into the workout, it means that I don’t have to think through the process of working out super early or late, before or after Bo goes to work. Don’t get me wrong. Once in a while I definitely want to meet friends for a workout, but these will most likely be reserved for Saturday workout and brunch dates.

So, now that we’ve covered those bases, let’s get to last week’s workouts, shall we?  In addition to the post-baby workouts I found while researching options a few weeks ago, you’ll see that I’ve discovered a few additional options due in part to the comments I received after sharing that post

  • August 16th – My friend Elizabeth convinced me to give CrossFit South Brooklyn’s Diapers & Dumbbells workout a try. I’m so glad she helped me overcome my intimidation of this workout as it is a great option for local parents! The postpartum focused Crossfit workout is designed to help new moms and partners return to exercise while inviting them to bring their children to the workout. The 1-hour class was taught by postnatal certified insturctors and included warm-up, strength and conditioning portions. My favorite exercises were the hanging lat shrugs and the sled push, two exercises that I’d never done before but each of which made me feel SO strong!  While I broke a sweat, Katie and the other children were just a few feet away being cared for by two lovely women who quickly cuddled with the kids, replaced pacifiers and played with them. Katie slept for half the class and then enjoyed some time on her blanket for the rest of the workout.
  • August 17th – Between running errands and going to visit a friend, I walked 5.8 miles throughout the course of the day.
  • August 18th – Total Body Balance workout from Gina’s Post Baby Bod ebook which included six exercises that I did in a circuit, each of which enaged the core and required a focus on balance.
  • August 19th – Bo offered to spend the morning with Katie so I could squeeze in my first post-baby Orangetheory workout. It was great to catch up with the Park Slope Orangetheory staff as they have become friends after all the workouts we took from December until June. The class was a strength class which was the perfect way to return to Orangetheory as I love the challenge of lifting heavier weights and learning new movements. As always, their head coach, Robin, did a great job providing me with a few adjustments for the ab series but otherwise I was able to do everything without modifications. For the treadmill portion I increased the incline and speed but stuck with power walking for my first week of woring out versus running or jogging.
  • August 20th – Rest Day
  • August 21st – Bo and I walked 1.5 miles to Katie’s pediatrician early Monday morning and then later that afternoon I completed the Total Body Workout from Gina’s Post Baby Bod ebook.
  • August 22nd – I met two local moms for a 3.5 mile stroller walk around Brooklyn Bridge Park. This was a nice change of scenery from my typical walking routes and will hopefully be a place that I frequent with her at least once a week. Since it requires a subway or cab ride to get there, I don’t think I can swing it too often but the cool breeze coming off the water and the city views were so nice as was meeting new moms.
  • August 23rd – This morning I was able to enjoy a 45-minute body-weight workout in Carroll Park with two other moms while Katie napped nearby. The workout, taught by Carolyn of CLT wellness, was a body-weight workout that leveraged the park benches and nearby basketball courts to help us break a sweat in a safe, efficient way. It was exactly what I needed today! The fresh air, breeze and cooler temps were great for Katie, while I benefited from the workout and comraderie after a tough night and morning with a fussy baby.
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