Postpartum Progress- 14 days

I’m currently 14 days postpartum. Ugh my baby is already 2 weeks old!! *tears*

My starting weight: 118lbs
Day of Delivery: 142lbs
14 days postpartum: 126lbs

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Bostin is perfect,  seriously you wouldn’t even know there is a baby in our home. He sleeps pretty much all night.  I got him on a schedule of eating at 9:30/10pm, wakes at 3-4 am, then again at 7-8am! Not to shabby if you ask me 😉

I’m breastfeeding/pumping every 3-4 hours around the clock. I’m extremely busy with both babies! But I’m loving it!

Working out…. even though I feel fairly good I am letting my body recuperate. My abdominals are extremely sore and tender. Probably due to  diastasis recti (ab separation), it got worse with every pregnancy especially this one. If I try to flex/tighten my abs my upper abs just below my ribs tighten but there is nothing below that.  I was told before this pregnancy I would most likely need surgery to repair them. We shall see at my  6 weeks postpartum check up.

I’m not dieting in anyway shape or form. I am tracking my food intake (macros) and my calories are currently over 2500 with my fats at 60-80g, Carbs 260-300g, Protein 120g. I’ve been upping my carbs the past few days. Remember calorie counting is a good start but it’s being consistent with your Fats, Carbs, and Protein that really make the difference. 

I’ve had several moms ask about supplements.  Right now this is what I’m taking and won’t add anything else as long as I’m breastfeeding. 

~ Prenatal pills
~ Mineral Drops (at the end of my pregnancy my eyelashes were falling out)
~ ProSupps TC-F Isolate and Whey Protein
~ ProSupps Liquid Aminos PSXXIII
~ ProSupps Karbolic

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39 Weeks Pregnant!

Baby Bump #4 Update!
Going on 39 weeks pregnant!

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I can’t believe this pregnancy is almost OVER! Any day now! Which I’m both terrified and excited about. Terrified because… well, I don’t think it matters how many babies you deliver the labor part isn’t on my favorite things to do list. One second I’m like “I want this baby out!” Then as soon as I feel a contraction I’m like “nah I’m good he can stay put a few more days” lol 😉 But on the other hand I can’t wait to meet him and love on him!

By the way,  I’m a little bummed because at 37 weeks I was 1cm dilated and 50% effaced.  When I went in at 38 weeks I was only 1.5cm dilated and still 50% effaced. After looking into it more I think Benadryl is the culprit for slowly down my progress.  It is the only thing I changed and my contractions have decreased significantly. 

My nesting is full force and pretty much complete. Some of the things I checked off my “to-do” list are…
● My house has been rearranged and organized for the new baby.
● A weeks worth of meals for our family completely prepared and frozen.
● Gatlin moved into Talons room
● Newborn clothes, blankets washed
● Infant car seat ready
● Breast pump ready to go along with new bottles. (I have to pump)
● Hospital bag packed and ready

Beginning weight: 118lbs (height 5’1″)

Current Weight: 140lbs

Gender:  Boy!!!

Baby Names: Two we have picked out are Bostin and Ryott. I’m waiting till I see his face to decide.

Baby is the size of a small watermelon!

Maternity Clothes? A few pieces but mostly yoga pants! Definitely getting uncomfortable and none of my tees fit… so I’m counting down days till I pop lol!

Sleep? What’s that? Lol I haven’t slept this entire pregnancy unless I take Benadryl or Tylenol PM.

Linea Nigra? Very light,  can’t even really see it.

Stretch Marks? Not any new just old ones.

Symptoms:
Shortness of breath, Probably due to my boobs quadrupling in size and accounting for 90% of my weight gain lol!! 😉

Heartburn/Acid Reflux has become VERY annoying. 

Braxton Hicks contractions are very frequent.

Baby boy moves like crazy, and often gets hiccups. 

Morning sickness has decided to make it’s way back into my world. Which makes eating and drinking difficult.  Same with the heartburn!

Workouts?  With getting contractions early I’m playing it safe and sticking to stretching, yoga movements,  and my normal daily activities (running our gym, training clients, and chasing a toddler around lol).

Diet? I’m still following IIFYM, with macros at 80-100g fats/ 400-450g carbs / 110-120g Protein / 35-50g Fiber …it’s almost become difficult to hit these daily due to my stomach shrinking or being smashed lol. NOTE: this isn’t normal for most pregnant women, I worked for months before I got pregnant to build up my metabolism.
Lately my numbers have been much lower, not by choice.  But morning sickness and acid reflux make eating near impossible right now.

Supplements?
Prenatal Pill
Vitamin E
ProSupps Liquid Aminos PSXXIII
ProSupps Karbolic
ProSupps TC-F Isolate Protein
Black Strap Molasses
Braggs Apple Cider Vinegar (helps acid reflux… among other things)

Why you should SQUAT instead of Kegels!

Why you should be doing Squats instead of Kegels during pregnancy.

Whether you’re pregnant or not one of the most important muscles to strengthen is your pelvic muscles. In a nutshell this is because your pelvic floor is under all your organs, and during pregnancy the extra weight of your baby. Having a strong pelvic floor during delivery helps tremendously with labor and delivery as well as recovery.

One of the main side effects (not just from childbirth) of a weak pelvic floor is urinary incontinence. About one in four women suffer from urinary incontinence, the involuntary loss of urine when sneezing, coughing, or laughing. And even more have what’s called “urgency incontinence” when the urge to urinate is so strong that you fear you won’t get to the bathroom in time. In order to prevent this kind of urinary problem, you have to develop strong buttocks (glute) muscles and get in touch with your pelvic floor. We always hear how we should practice our kegels especially while pregnant.

I know this goes against everything we as women have been taught. When in fact kegels can actually make pelvic floor disorder worse in some cases. The Kegels strengthen the PC (pubococcygeous) muscle, which closes the sphincters of the pelvic floor and stops the flow of urine. Kegels are a step in the right direction. But they don’t address the function of the entire pelvic floor, they strengthen only one muscle. A strong, rigid muscle isn’t necessarily a functional, strong, flexible muscle. Remember TIGHT isn’t necessarily STRONG! You want strong, that’s where the squats come in.

Why squats? Well squats are the main exercise that builds good strong glutes. The muscles that balance out the anterior pull on the sacrum are the glutes. A lack of glutes, or having no butt, is what makes this group so much more susceptible to pelvic floor disorder (PFD). Zero lumbar curvature, missing the little curve at the small of the back, is the most telling sign that the pelvic floor is beginning to weaken.

I’m not saying you have to go load a bar with weight on your back to squat. Bodyweight Squats are perfect. Your main goal is to squat low. Some women may have a hard time with this. It takes practice and getting your range of motion down. When I first started I couldn’t even get parallel. My hips were so tight it was difficult. Now I can literally touch my butt to my heels no problem. Think of squatting to pee while camping or an emergency pit stop on the side of the road while traveling. That is how low you need to get. Squatting this low or deep is to create the posterior pull on the sacrum and balance the work of the pelvic floor.

I can’t express how important it is to get your range of motion down to perform a perfect squat. It takes lots of practice and stretching. Below are some pictures and suggestions I recommend to start practicing.

STRETCHES
These stretches really help loosen up your hips, glutes and lower back.

A. Sitting Hamstring Stretch
This stretches your inner thigh, hips, glutes and lower back muscles. Sit on the floor with one leg out to the side and the other leg bent to the inside. Gently reach for your toes on the outstretched leg. Repeat on the other side.

B. Butterfly Stretch
The butterfly stretch exercise stretches your inner thighs, groin, hips, and lower back. If you are prone to lower-back discomfort, take extra care to lean forward from your hips rather than rounding your lower back. This exercise may also cause some knee discomfort. This procedure demonstrates the butterfly stretch that most fitness experts recommend. Sit up tall with the soles of your feet pressed together and your knees dropped to the sides as far as they will comfortably go. Pull your abdominals gently inward and lean forward from your hips. Grasp your feet with your hands and carefully pull yourself a small way farther forward. You should feel the stretch spread throughout your inner thighs, the outermost part of your hips, and lower back.

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C. Hip, Glute and Sciatica Stretch
During pregnancy many women (including myself) experience tightness through your hips and glutes. During your 2nd and 3rd trimester laying on your back to stretch isn’t an option. This movement is very mild but trust me you’ll feel it…. even if you’re not pregnant!

C1. Sit upright on edge of a sturdy chair. Cross leg placing upper ankle on your quad.

C2. Slowly lean forward till you cannot go any further. You will feel the stretch through your glutes and hip.

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Body Weight Exercises to Practice

D. Bodyweight Squats
Be sure to do the stretches above before you start.

D1. To perform a body weight squat, clasp your hands together and hold at your chest (you can also extend your arms straight out in front of you with your palms down). Keep your feet flat on the floor a little wider than your shoulders. Slowly bend your legs to start the exercise and make sure to keep your back as straight as possible. You should also keep your head up and try to look straight ahead during the exercise.

D2. Keep your feet flat on the floor as you squat down. When your thighs are parallel to the floor, stand back up to finish the first repetition. Try to do at least 10 repetitions and then take a short break. Really focus on your depth. Once you get use to them work on holding your squat at the bottom.

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E. Plie or Sumo Squats
Plie squats are slightly different than regular squats. The main difference between the two exercises is the placement of your feet. During a regular squat, the feet are placed shoulder width distance or slightly wider apart, and the toes face forward. When doing a sumo squat, the feet are in a wide stance with the toes turned out at an angle. The plie and regular squat both work the glutes, quadriceps, hamstrings, hip flexors and calves. However, the plie squat places more emphasis on the inner thighs and glutes.

E1. Stand with your feet in a wide stance, with toes turned outward. Place hands on your hips for support.

E2. Lower yourself down by bending your knees. Once your thighs are parallel to the floor, rise back up, squeeze your glutes and steadily and repeat.

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F.  Wall Sits
Wall sits is an example of an isometric exercise. In this type of exercise, the contracting muscles produce little or no movement. One drawback of isometric exercises is that they only strengthen the muscles in the angle in which you hold the position. You can overcome this drawback by repeating the exercise at different angles. For example, drop only a couple of inches down the wall the first time you do the wall sit. When you repeat it, lower yourself a couple inches more. Breathe regularly while you hold the wall sit. To protect your knees, keep them pointing straight in front of you and don’t let them pass in front of your toes.

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28 Weeks Pregnant!

Baby Bump #4 Update!
28 weeks pregnant!

Beginning weight: 118lbs (height 5’1″)
Current Weight: 128lbs

Gender:  Boy!!!

Baby is the size of an Eggplant!
His current weight is approximately 2.4lbs!

Maternity Clothes? Nope not yet!

Sleep? What’s that? Lol

Linea Nigra? Nope not yet

Stretch Marks? Not any new just old ones.

Workouts?  None lately,  in previous weeks I posted about how I was getting contractions after workouts. So I slowed down. Now I am getting contractions regardless of working out 😦 so I’m really taking it easy.  I want this baby to bake as long as he can! 
This has been a struggle for me, physically, mentally and emotionally.  I wanted so badly to exercise this entire pregnancy. I was in a routine of working out and I miss the energy boost I’d get and the endorphins. I see posts with other “fit moms” lifting heavy while pregnant and weeks away from delivery. But I know it’s more important for me to go full term and deliver a healthy baby. I’m playing it safe and sticking to stretching, yoga movements,  and my normal daily activities (running our gym, training clients, and chasing a toddler around lol). I telling myself I have 12 weeks left.  That is nothing compared to a lifetime.  I’ll have forever to workout after my little guy gets here! 

Diet? I’m still following IIFYM, with macros at 60-85g fats/ 400-450g carbs / 110-120g Protein / 35-50g Fiber …it’s almost become difficult to hit these daily due to my stomach shrinking or being smashed lol. NOTE: this isn’t normal for most pregnant women, I worked for months before I got pregnant to build up my metabolism.

Supplements?
Prenatal Pill
Vitamin E
ProSupps Liquid Aminos PSXXIII
ProSupps Karbolic
ProSupps TC-F Isolate Protein

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27 Weeks Pregnant!

Baby Bump #4 Update! 
27 weeks pregnant! After my last Dr appointment I go every 2 weeks now!

Beginning weight: 118lbs
Current Weight: 126lbs

Gender: Boy!!! Baby is the size of a rutabega! His Rate last appointment was 142! 

Maternity Clothes? Nope not yet!

Sleep? Not so good. 

Linea Nigra? Nope not yet

Stretch Marks? Not any new just old ones.

Workouts? Honestly my workouts lately have been training clients and running my gym. I know it’s an excuse but I get “crampy” towards the end of the day and being high risk it’s not worth it. 

Diet? I’m still following IIFYM, with macros at 60-85g fats/ 400-450g carbs / 110-120g Protein / 35-50g Fiber …it’s almost become difficult to hit these daily due to my stomach shrinking or being smashed lol. NOTE: this isn’t normal for most pregnant women, I worked for months before I got pregnant to build up my metabolism.

Supplements?
Prenatal Pill
Vitamin E
ProSupps Liquid Aminos PSXXIII
ProSupps Karbolic 
ProSupps TC-F Isolate Protein

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26 Weeks Pregnant!

Baby Bump #4 Update! 
26 weeks pregnant!

Beginning weight: 118lbs
Current Weight: 125lbs

Gender: Boy!!! ♥♡♥

Symptoms:
I’ve been feeling great lately. I think my body is getting use to no sleep. Baby boy is VERY active I love feeling his little kicks even at3 :00 am lol! I only wish I had a longer torso, being 5’1″ isn’t ideal for carrying a baby. 

Supplements:
Prenatal pills
Vitamin E
ProSupps Liquid Aminos PSXXIII
ProSupps Karbolic 
ProSupps TC-F Isolate Protein

 

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