As I mentioned in my previous post, my number one goal is to preserve my ability to make milk. However, I am equally eager to shed some of these added pounds in the next few months. This balance is a huge mental challenge, especially because I don’t like what I see in the mirror. I read a blog post by Blonde Ponytail on “Body after Baby,” which provides great tips, number five being the most important for me: BE PATIENT.
In the spirit of CrossFit’s constantly varied mentality, I have been working out slowly and strategically OUTSIDE the box. Yoga. Barre. Running. At home weight training. Easing my body back into it before I hit the big weights. Week 10 I managed some running and yoga. This week, I worked in a Barre class and managed to do something Saturday, Sunday, Tuesday, Wednesday and Thursday. Not too shabby. Here’s hoping I can keep up the momentum and work in some higher intensity.
In the meantime, I’ve received some great questions from readers about my experiences while pregnant.
Did you increase [weight] during your pregnancy? My doctor said to stop lifting at seven months. I see you did not do that. I am no where near the weight you lift but did you decrease your weight the last few months? Yes, but I understand I’m an anomaly. My coach and I worked closely together to monitor this. But my body craved and thrived with bigger weights. I hit a number of PRs on a number of Olympic lift in my third trimester. As always, work closely with your doctor and coach before attempting this and LISTEN to your body.
After having your baby have you lifted weights? While traveling recently, I visited two boxes and did some Olympic lifts, but I haven’t been to my home box yet. I have done some free weights at home. I’m trying to balance a lot and I hurt myself around weeks 5/6 postpartum with a kettlebell workout, so I’m hypersensitive because of that.
I want to try to keep my core as strong as possible so it isn’t as rough getting my mid-line back in shape after the baby. I do a lot of planks, but do you have any other suggestions? During my pregnancy, my core modification was v-sits on the box. It was amazing for my mid-line post-baby and something I plan to do daily next baby. Planks are also great, especially if you can vary with side planks and leg or arm raises.
What things did you stay away from in the second and third trimesters? Again, do what makes you feel good and work with your coaches to determine modifications. What worked for me, might not work for you. With that said, here are the modifications I used:
- Once I started to put on weight, I couldn’t do pull-ups (that isn’t a strength of mine and something I was working on prior to my pregnancy). I subbed with ring rows.
- I avoided inversions, but I know previously featured athletes Sara and Katie had no problems with handstand walks and push-ups. Coach & I subbed in something else entirely for me here.
- Sit-ups became v-sits on the box (though I did sit-ups longer than some of the other athletes thought I should have. I probably could have gone longer, but I let them get in my head.
- Push-ups became problematic third trimester because of my protruding belly, so I worked on push-ups on the wall.
- I slam my body during burpees; in the first and second trimester, I subbed with push-ups and jumping jacks; third trimester it was wall push-ups and air squats.
- Box jumps became step ups.
- I didn’t do any bench press and in the second trimester stopped snatching. Usually, I just did another lift. I did a lot of shoulder work my entire pregnancy, which was to my advantage because it’s a weakness of mine.
- Running was uncomfortable in the third trimester so I walked or rowed.
- I stopped yoga at week 35 or 36 because the positions got too uncomfortable.
Any lessons learned? I wish I would have eaten cleaner/more paleo so I wouldn’t have gained as much weight. Ironic I know because I was poo-pooing the doctors for scolding me. Live and learn. But the reality is that losing these extra pounds is a tricky physical and mental challenge for me because I’m up against a low milk supply + a strong desire to nurse for 12 months.
I also wish I had known my heart rate prior to becoming pregnant. Any readers out there who are trying to get pregnant: I highly recommend investing in a heart rate monitor now and learn what your body is capable of before you get pregnant. That way you can better modify and understand your limits.
All-in-all, I was blessed with an easy pregnancy, delivery, and first two and a half months. I appreciate my support system and all my readers.
And nothing like getting major inspiration watching the CrossFit Games, which are live on ESPN 3 this weekend. Be sure to tune in and watch some of the best. Wish we were there again this year! Such an awesome weekend, celebrating the sport we love.
Any words of wisdom or modifications to add?