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Dedication To My Goals

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You’ve probably all been told that to see the results you want, you need to put in the work.
It takes dedication, commitment, perseverance, sacrifice and patience. Notice I did not mention time. I purposely left time out because I believe that if you are commited to your goals then you will make sure to dedicate the time necessary to achieve your goals. There is no way around it. You either have results or excuses.. not both.

I will talk a little about myself and my fitness goals:

I had gained 50 pds with my recent pregnancy.. I guess that’s just how my body works (I had gained 60pds with my first pregnancy). I get what it is to look at yourself after baby is born and not recognize your body. You still look pregnant..and it’s frustrating.

My goal throughout my pregnancy was to keep as active as I could. I continued my workouts (with obvious adjustments) until a few pregnancy-related discomforts didn’t allow me to lift weights anymore..at around the 7 month mark. I then focused on prenatal yoga & stretching.
Once my son was born & I passed the 6 week mark I resumed my weight training. My goal was to shed my baby weight and tighten up my abdominal section by October (my son was born in January). The truth was, having a baby around again left me with little time for myself & zero energy. But I made the effort to workout at least  2x/week and keep my food as clean as I could.
As the months passed, I developed a nice little routine. I would do my metobolic workouts from home, and make it to the gym for my weight training sessions (which ended up being late at night). I’ll be honest and say that there were many times I just didn’t have the energy to go to the gym or I just wanted to stay home.. and sometimes I did. But I didn’t beat myself up over it.. I just made up for it the next day.
I shed the baby weight by the time October rolled around and I felt comfortable in a bikini (I had a destination wedding to attend), which felt great!

My current goal is to focus on gaining more definition. At the moment I don’t have definitive time of where I want to be by “X date”. I just train and eat clean ( I do indulge here & there) and I don’t feel guilty about it.

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My Transformation

• I currently weight train 3x/week 
• Do 1 metabolic workout at home

• I eat 5-6x/day
• Drink about 2L of water/day

We all have jobs, spouses, kids, social lives; but what you need to do is dedicate yourself to your goals, commit time to reaching them, understand that there will need to be some sacrifices made along the way, and have perserverance when faced with obstacles.
With dedication and commitment no goal is unattainable ☺

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Regaining Strength… 1 Year Post-Partum

      “If it doesn’t challenge you,
      It doesn’t change you.”
                             Fred Devito

So its been been almost a year since I got back into training again after my little guy was born (I took the recommended 6 weeks to recover). I have to admit that I’m not where I thought I’d be.
Due to quite a few pregnancy discomforts (from symphysis pubis dysfunction, to carpal tunnel syndrome, and then mommy thumb post-partum 😩) I lost alot of my strength. 

I was quite discouraged (ANGRY) after my first workout post- pregnancy where I unsuccessfully tried to deadlift at almost my max weight: 135pds (pre-pregnancy: 160pds).
I couldn’t get the bar off ground :oops:.
I drastically reduced my deadlift to a (sad) 50pds. My squat was scaled back to a mere 40pds… pull ups I could no longer do unassisted.  Pushups only from my knees.

I had to go back to the drawing board and rewrite my program. My focus would now be to strengthen my severely weakened grip, work on correcting my hip alignment, and further strengthen my core.

I have slowly started to see my strength return. And with that my ‘issues’ are taking care of themselves. Every time I add an extra plate or move that pin further down the weight stack I smile and do the happy dance (in my head of course!).
It’s taken me longer than I initially planned for and I had to create a new program to ‘fix’ myself first,  but I gritted my teeth and stuck through it and now I’m seeing results! I have to remind myself that pregnancy is a major change and stress to the body. It took 9 months of growing a baby.. it’s definitely not going to take less than that to return to where I was.

We all experience bumps along the road.. some will be harder to get over, but we shouldn’t let these stop us or derail us.
I know I’m not!

My Progress:

Deadlift
Day 1: 50pds
Current: 110pds

Squat
Day 1: 40pds
Current: 70pds

Pull-ups (assisted)
Day 1: 120pds
Current: 70pds

Pushups (from toes)
Day 1: 0
Current: 12

Exercise After Baby: Part 2 Diastasis Recti

One of the adaptive changes our body goes through in order to accommodate our growing baby (and belly) is the separation of the right & left halves of the rectus abdominis at the linea alba; a sheath of fibrous tissue that runs vertically between the right and left abdominal muscles. This usually occurs in the third trimester due to the increase in pressure on the abdominal wall.
Most times it will correct itself after childbirth, but for some women- either due to genetics, pregnancy hormones, rapid or excessive abdominal growth- this condition persists and must be corrected to prevent any further problems.

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How to tell if you have diastasis recti:

Your healthcare provider should check for this at your 6 week post-partum checkup. But if this has not been done, here’s a simple way to
check for yourself

If it’s been determined that you have diastasis recti you should avoid:

• Exercises that strain the rectus abdominis such as crunches, bicycles, v-sits, boats & front planks
• Yoga postures that stretch the abs, such as “cow pose,” “up-dog,” all backbends, and “belly breathing.”
• Using the valsalva manuever (this increases intra- abdominal pressure)
• Exercises that cause forceful pressure against the abdominal wall

That being said.. Diastasis recti can be corrected through rehab exercises (and patience). It is important to correct this issue before getting into an exercise routine as you can cause further injury to yourself.

In this video you will find four simple exercises that can help with strengthening the core. The exercises are numbered from left to right:

1. Pelvic Roll: while lying down draw in your belly button towards the spine; roll your pelvis without squeezing the glutes. Hold at the top for seconds. Ensure you keep your belly button towards the spine as you lower your pelvis.
2. Dead Bug: while lying down ensure your belly button is drawn in towards your spine. Extend your arms straight up and raise your legs bending them at 90 degrees. Slowly extend one leg at a 45 degree angle. Return to start & repeat with other leg.
3. Quadruped Alternate Arm/Leg Extension: start on your hands & knees keeping your back flat and belly button drawn in. Extend opposite arm & leg. Hold for 6 seconds. Alternate sides
4. Quadruped Draw-in: start on your hands & knees keeping your back flat. Completely relax your tummy. As you breath in draw in your belly button towards your spine and hold for 10 seconds before releasing.

Do these exercises about 2-3 times a week. Each exercise should be performed 10 -12 times for 3 sets.
If this feels too intense slowly build up to 3 sets.

Ensuring that you address this issue, you will be able to build up the strength in your core which will then allow you to move onto a more intense exercise program (and yes…less boring too! ;))

That’s all for now 🙂

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