One Crazy Week Over and Out

This week has been hectic and as such I haven’t progressed with my goals as much as I would have liked. Between the take away loving in-laws staying with us for a few nights, to a dinner party where massive pieces of cheesecake were served up for desert, keeping on track has been far from easy.

That said I still managed 3 gym visits and must have managed to steer away from the worst of the junk food better than I thought, as I still managed to loose 0.4kg (Sunday to Sunday). Despite that I’m putting in an extra big effort to eat clean and healthy this week as I don’t want too many toxins from processed rubbish and sugar building up in my body.

My gym sessions went well this week. I’ve only been back at the gym for about 6 weeks, after having to have a 2 month break due to being severely ill. I’ve finally got my strength back to my pre-sick levels – which I’m pleased to say are higher than my pre-pregnancy levels for all muscles except my abdominals. My fitness needs a little more work, but is getting close to where it was.

My goals for this coming week are to avoid processed foods (especially sugars), to be able to hold a plank position for 30 seconds on my feet (not my knees as I have been doing), and beat my PB for 1km on the rower.

Approach wtih Caution

If you have been struck by motivation and feel ready to re-start jogging/lifting weights/dancing/whatever activity you like again there are a few safety considerations you need to take first:

• After pregnancy your joints are still more elastic and unstable. This is due to the relaxin that built up in your body during pregnancy. It caused all of your joints to loosen and become unstable. It can take many months post pregnancy for your joints to return to normal – in simple terms this means avoid/minimise high impact exercises and be careful not to overextend your joints when stretching or doing anything else that places pressure on them.
• If it is early days you are still probably not getting enough sleep. If you are one of the lucky ones that still manages to squeeze in 8 hours a night it is likely that you sleep is disturbed so does not have the quality it should. Either of these factors means you will be more tired. This in turn makes you more prone to injuries while exercising and likely to physically fatigue more quickly when working out. So take it easy on yourself, don’t try doing your pre-pregnancy workout intensity straight away, instead build slowly back to that point.
• Your stomach. Its going to be flabby weak and not working anywhere near as well as before you are pregnant. You’re probably tempted to start doing crunches to help flatten it? Well don’t start yet. During pregnancy your stomach muscles separate and if you start doing crunches or similar before these muscles have come back together you will actually weaken and damage them further. I will post a short video during the next few weeks to explain how to tell if your stomach muscles are ready to start being worked.
• If you had a caesarian you have some additional precautions. If this is you do not do any exercise other than walking unless given the all clear by your obstetrician. You have just had a major operation and doing too much too quickly opens you up to potential complications as well as having the potential to long term put you back a lot more than just waiting until the all clear to start.