With a newborn, a toddler, a house on the market, and trying to get organised for the new house, life is a little crazy!
So, when you don’t have time, it’s best to find a quick way to get in exercise.
I’m training twice a week with my PT Rosalie Watson for one hour when I have a babysitter (my Mum or hubby), but I was able to squeeze in a quick workout while my Mum watched the monitor (Cooper slept), and Belle was at daycare.
All it took was 27 minutes! And, I got the text saying Cooper had woken up just as I finished – perfect!
Here it is, it consists of three circuits, always using the step. I had to stop running about halfway through as was starting to trip (hello fatigue!), so just increased the box height and stepped up and down as quickly as possible.
- Step run up and down, 1 minute
- Press ups (knees) 10-15
I’m putting a disclaimer right up the top. Please note, I am not a physiotherapist or personal trainer, I am simply sharing what I’ve learnt from my recent pregnancy about Abdominal Separation (Diastasis Recti) prevention and care.
Diastasis Recti is something I feel passionate about – particularly that there could be more awareness of the effects on a woman’s body during and post pregnancy.
This blog covers; what is Diastasis Recti, how to use your body and exercises to do, and avoid.
The following blog will cover how I’m repairing Diastasis Recti, so, FOLLOW my blog by clicking FOLLOW at the bottom right of this page to receive notification of when the next post is up. There will be free exercise examples and resources.
What is Diastasis Recti (DR)?
Definition: Diastasis recti is a fairly common condition of pregnancy and postpartum in which the right and left halves of Rectus Abdominis muscle spread apart at the body’s mid line fascia, the linea alba.
The time has come for me to listen to my body, stop training and rest. You just know it’s time right?!
It has been incredible to work out twice a week up until 36 weeks pregnant as it’s such a big part of my life and who I am. Training has been ‘different’ and bump has kept me challenged, but I have learnt so much about the female body during pregnancy and what can be achieved. Plus – a few new exercises and variations (nothing wrong with that hey!).
Personal Trainer, Rose Watson has been keeping me fit, working out with her twice a week has been amazing. Not only am I working on my strength and conditioning for my upcoming birth marathon (did I mention my last labour was 32 hours long?), but it is also amazing to have time away from “mum duties”. It’s always fun working out with Rose (how am I going to cope waiting for my body to repair before returning….)?!?
Here’s another pregnancy workout:
Circuit (Repeat 3x through)
- Romanian deadlift dbell x12
- Walking lunge (about 50 total per set)
- Abductor band walk (about 30-40 per side per set)
Prior to getting pregnant my fitness lifestyle consisted of stength training with a personal trainer at the gym, walking and eating well…..
However, since finding out I was pregnant I have cut back on a lot of weighted exercises, but still trained twice a week. Big shout out to my trainer Rose Watson who was adapted our workouts and supported my changing/growing body. Thanks lady!
….since I’ve been on here
Fitness motivation has been lacking….
We had a beautiful time at the wedding in Melbourne. It was fabulous motivation to get fit and healthy, but after that it’s been a bit bumpy! Winter food cravings haven’t helped!
Bridesmaids wore: Zimmerman plunge dress and Asos Head over Heels Mermaid Heels by Dune
But, I’m back on track!
So, when I fall off, I always go back to these suggestions for getting back on track:
It’s always fun to seek out a new gym in a different country or city… So that’s what we did. Londoner Jo and myself are in Melbourne for a wedding, and being bridesmaids, it is important to keep in tip top condition.
Fitness First Flinders Street Melbourne. It was BEAUTIFUL. We ended up spending quite a few hours there. We were greeted warmly by reception, enjoyed the expansive free space and high quality gym gear. There was everything you needed. Changing room facilities were private, warm and the shower was AMAZING Continue reading
I’ve had a bit of a wobbly time lately when it comes to my eating and training. Las Vegas, Conference, Weddings, family and other commitments has meant I haven’t concentrated on my training or nutrition as much as I should. However, I’m bridesmaid for my good friends wedding in May, so I’ve got roughly four weeks to get into prime physical condition!
We did testing last week. Here are the results I’ve also lost cms off my body and reduced body fat.
- Press ups. Aim 40. Achieved 31. Not bad considering I couldn’t even do 1 press up April 2014
- Squat. Aim 110. Achieved 100kg.
- Bench. Aim 50. Achieved 50kg!
- Deadlift. Aim 115. Achieved 115kg!
Was super happy with my deadlift and bench. Not so happy with squat – it’s not my favourite at the mo… 😦
*I showed this photo to my husband and he said, “oh wow, you look great, but look at what the guy next to you is lifting”. Haha a bit of a laugh!
5 “ass to grass” low bar 65kg squat. Backed off for 5@55kg
5x40kg bench. Backed off for 5@35kg.
5 deadlifts 75kg. 5@65kg