Postpartum Recovery: Legs

I've got two weeks until my doctor clears me to get back to my normal training routine and I CAN'T WAIT. It's so hard to be patient during the 6 weeks postpartum, and doing the same old pelvic floor exercises and TVA abdominal exercises for diastasis recti can be boring... but it's important to be patient, and it has already paid off. My abdominal muscles have moved almost completely back together, my pelvic floor is tightening up, and I know all of the recovery exercises I do 5x/week are working. So cheers to a two week countdown, and until then I'm continuing to take it easy with these circuits. Give this recovery leg circuit a try!

1. 15-20 walking lunges
2. 45 second - 1 min. wall sit (add shoulder presses if you want!)
3. 10-12 wall push-offs- if you still have diastasis recti, put your feet closer to the wall to take pressure off your core and focus on your arms doing the work)
4. 12 lunge pulses, 3x on EACH LEG
5. 45 second - 1 min. wall sit
Repeat 3-4x through

Sponsors for Go Mom Give, 2018

The best part about running a charity event like Go Mom Give, is being able to watch a community come together to support a cause. We are always blown away at the generosity of our sponsors, who make this event possible. It's truly a magical thing to be a part of.

To start, we are SO thrilled to welcome in two fabulous presenters this year: Lindsey Taylor, an Internationally-known Zumba instructor who is leading our workout portion of the evening... and Heidi Swapp, our keynote speaker. Both are incredible women who we can't wait for you to get to know better. If you're nervous about the Zumba portion, I've linked some videos below to help you see what Zumba is all about. But just know that there's no need to be nervous. With a room full of women involved (and most who have never done Zumba before either), it's going to be a party!

Here are our sponsors for this year's event, and our list is still growing.

HOST: This Is The Place Heritage Park

LIGHTING and DECOR: Lumen Lighting + Frieda Nattress

VIDEOGRAPHY: KC Film and Photo / @kcfilmandphoto

FOOD: Lick'd Pops / @lickdpops, Sweet Tooth Fairy / @sweettoothfairy, Si Foster / @abountifulkitchen, Erika Peterson / @cleansimpleeats, Shannon Sargent / @cleaneats_cleantreats

CHARITY we are benefiting: THE EMILY EFFECT

RAFFLE TICKET ITEM SPONSORS:

Stein Eriksen Lodge, Deer Valley: Two night stay in a luxury suite at Stein Eriksen Lodge ($800 value!)

Awaken Studios / @awakenstudios: TWO 3-month premium VIP memberships

The Stock Place / @thestockplace: $150 gift card to shop

The Healing Group /@thehealinggroup: THREE goodie bags valued over $150 including a one-hour wellness consult with a Health Group specialist, a Nalgene water bottle, their custom "Quench" DoTerra oil kit, and self-care goodies

Soel Boutique / @soelboutique: $100 gift card to shop

Crate and Barrel / @crateandbarrel: THREE WINNERS: a knife set, a 10-piece All Clad pots and pans set, and some kitchen items

Little Poppy Co / @littlepoppyco: TWO WINNERS of 6 month bow subscriptions + their own cute extra add-on set

Albion Fit / @albionfit: $100 to shop

Made By Mary / @madebymarywithlove: TEN WINNERS of the prettiest necklaces!

Poppy and Dot / @poppyanddot: $100 gift card to shop

Saranoni Blanket / @saranoniblanket: $100 gift card to shop

Lilac Clothing / @lilacclothing: $250 gift card to shop

Arvo / @arvo: TWO WINNERS of one of their darling watches

Fawn Design / @fawndesign: TWO WINNERS of a brand new diaper bag/purse

Blend Tec / @blendtec: a designer 725 blender and twister jar ($700 value!)

Gathre / @gathre: A large gathre mat (in the cutest polka dot design!)

Kortni Jeane / @kortnijeane: $150 to shop for a suit!

UnderCover Mama / @undercover_mama: $150 gift card to shop

Walker Edison / @walkeredisonco: Their Mid Century Writing Desk ($400 value!)

The Sports Mall: Pass to the Sports Mall

Utah Hogle Zoo / @hoglezoo : FOUR WINNERS will receive zoo passes!

This Is The Place Heritage Park: A $300 gift basket + free pass to the park!

Anonymous Donor / $200 cash to a lucky winner!

Be thinking of where you'd like to place your five raffle tickets on March 14th! We can't wait to see who walks away with each of these prizes!

Postpartum Recovery Circuit

At almost four weeks postpartum, I've been starting to integrate some easy, recovery circuits as I'm still healing. Still no running or jumping and protecting my front abs + strengthening my pelvic floor. This morning, I began my day with this one- give it a try!

1. Modified commandos, 12-15 reps

2. Squats to seat, 15-20 reps

3. Tricep dips, 12-15 reps

4. Step-ups, 15-20 reps

5. Inclined side plank with side reaches, 12-15 reps each side

6. Squat to seat, 15-20 reps

Repeat circuit 2-4x through

Postpartum Recovery

Three weeks postpartum update: each day, I spend at least 30 minutes walking on a slight incline, and a good solid 20-30 minutes doing recovery exercises/stretching. I've already seen progress in my diastasis recti, and I think it's on it's way to fully closing. Here are some new movements I began incorporating today... Good for diastasis, and good for pelvic floor recovery. Just note that this video is sped up. TAKE THESE SLOW. The focus is always in breathing and contracting those innermost abdominal muscles, your transverse abdominis, and internal oblique abdominal muscles. Hope you give them a try! Repeat the whole circuit 2-3x through, with 8-12 reps for each movement:

1. Side plank lift with knees down, both sides

2. Side plank lift with legs out, both sides

3. Kneeling in-and-out leg lifts, both legs

4. Kneeling leg lifts, both legs

5. Bridge singe leg holds... up in a bridge position, you'll bring one leg up in the air until it's parallel to the other, and hold for 2 seconds before switching sides

6. Side oblique pulls... the focus is NOT on the center abdominal muscles, but only the obliques on the side. Focus on those muscles without putting any tension or strain up your midline.

Postpartum Recovery

I'm 2.5 weeks postpartum and still incorporating some basic inner core exercises to move my abs back together as well as a whole lot of pelvic floor strengthening exercises (which are awesome for pregnant women as well!) Here is a circuit I did a couple days ago. 3-5x through, 10-12 reps each movement.

1. Glute bridges

2. Leg lifts into heel slides, both sides

3. Bridge marches, both sides

4. Bird dog

5. Dead bug

6. Knee thrust into knee fall out, both sides

It's been super hard to be patient, (and I sure miss my friends in the weight room), but I'm still just walking every day and doing these simple exercises to allow my body to heal fully. It will be worth it!

Legs: Postpartum

An easy-does-it circuit for my postpartum ladies... or up the reps and repeat 4-5x through if you want to/are able to work those legs harder! I repeated this circuit 3x through at one week postpartum, and it felt just right. As everyone is very different in their postpartum healing, listen to that body of yours. When it feels right to involve some more movement other than walking, start with something nice and easy like this. Each week, I'll be adding a little bit more movement in as it feels right. Still no heavy weights, running, or fast-paced movement. Nothing that will push me too far, but just enough that I feel my body is still getting the movement it needs while healing.

LEGS

10 Air squats

10 Squats with back kicks

10 Squat pulses

10 Diagonal slides

10 Track starts to knee thrusts, each leg

Repeat once, twice or 4-5x through. Whatever feels best! 

Diastasis Recti beginning moves

DIASTASIS RECTI: who else has this!? Here are some beginning moves to start when you feel ready to start bringing those abs back together postpartum. Remember this video is sped up by 4x... these moves are SLOW and CONTROLLED. Descriptions of moves below.

•

1. Single leg lift: Lie on your back with one leg straight and the other bent. Place your fingers on your lower abdomen. Contract the lower abs, and while exhaling, lift the straight leg up in the air and back down. Do 3 sets of 8-10 on each leg.

2. Heel Slide: Lie on your back with both legs bent. Contract the lower abdominal muscles and as you exhale, slide on heel down the floor. Go as far as you can until you begin to feel your lower back lift off the floor. Pull the heel back in to starting position. Do 3 sets of 8-10 on each leg.

3. Back curl: Lying on your back, you should feel a natural arch between the floor and your lower back. Pull this arch flat to the floor, and gently release. Focus on using those innermost muscles. Try 3 sets of 8-10. (It's kind of hard to tell from this video, but I'm hoping the description will help!)

4. Bent Knee Fall Out: Lie on your back with both knees bent. Contracting stomach, exhale and lower one knee slowly down toward the ground without letting your hips roll, and return leg back to the center. Try not to have any movement in the leg. Do 3 sets of 8-10 each leg.

Exercises to avoid after your abs separate during pregnancy, and also after giving birth for 6 weeks:

Planks

Sit-ups

Heavy lifting or movements involving twisting of the spine

Crunches

Reverse curls

Roll-ups

Backbends

**Any exercises causing strain on the midline or causing the belly to push outward

️First and foremost, allow your body to heal, and love it the whole way through. You just grew a baby!

Favorite Chicken Pot Pie

One of our very favorites! We've had it twice in the past two weeks- you've gotta give it a try! Warm, loaded with veggies, and one your whole family will love.

Ingredients

2 Tbsp. extra virgin olive oil, divided

1.5 lb. chicken / ~ 2 cups shredded chicken (I love using a rotisserie chicken!)

1 tsp. salt

1 tsp. black pepper

1 tsp. garlic powder

1/2 onion, diced

2 cloves garlic, minced

2 cups low sodium chicken broth (or 1 14-oz. can)

1 cup carrots, diced

1 can corn, drained

1/3 cup flour

2/3 cup 1% milk

2 reduced-fat refrigerated pie crusts (I usually just use the Wholly Wholesome or Kroger Traditional Pie Crusts)

Instructions

1.  Soften pie crusts as directed on package and preheat oven to 425 degrees.

2. If you are using rotisserie chicken, make sure you shred the pieces really small, sprinkle with salt/pepper/garlic powder, and set aside (you can now skip the rest of this step and move to step #3).  If you need to cook your thawed chicken, sprinkle with salt/pepper/garlic powder, dice into small pieces, put 1 Tbsp. olive oil in a large pot over medium heat, and saute until just cooked through. Then set aside.

3. Add other Tbsp. of olive oil, diced onion, and garlic to a medium pot. Saute. Add chicken broth, carrots, and corn. Bring to a simmer for 5 minutes.

4. Slowly add the flour and mix constantly until it thickens just right. Add milk and chicken and stir well. Simmer another few minutes and remove from heat.

5. Coat a 9" pie pan with cookings spray. Lay one softened pie crust across bottom of the pan. Pour mixture into crust-lined pan. Top with second crust and seal edge. Cut some slits in the top wth a knife.

6. Bake for 30 minutes or until crust is golden brown. Let stand 5 minutes before serving. Enjoy!

*I usually have extra filling and so I'll save it in a tupperware and put in the freezer until I'm ready to use again. You can split it half and half and make two chicken pot pies! I love having the extra!

Our 2017

I decided to surprise Bry with the recap of our past year while we were waiting for our little son to arrive in the hospital. It was such a special memory to be able to sit and reflect on our year and think about all we did together. Can't wait to see what 2018 brings our family of FOUR. For those interested in watching, I've linked the video below. 

2017 Book List

1. When Breath Becomes Air- Paul Kalanathi

A 36 year-old neurosurgeon is diagnosed with Stage 4 Lung Cancer, and it's his story. My very top pick from 2017. A book that was transformative for me and I think anyone would love it! I linked it here because it's one that I feel is worth buying and reading again and again.

2. Brain Maker -David Perlmutter

3. A Man Called Ove- Fredrick Backman

4. Thinner Leaner Stronger- Michael Matthews

5. Fish in a Tree- Lynda Mullaly Hunt

6. The Silkworm- Robert Galbraith (J.K. Rowling)

7. Fearless -Eric Blehm

8. Daring Greatly- Brene Brown

9. All The Light We Cannot See- Anthony Doerr

10. The Magnolia Story- Chip and JoAnna Gaines

11. Present Over Perfect -Shauna Niequist

12. Quiet- Susan Cain

13. Shoe Dog- Phil Knight

14. The Nightingale- Kristin Hannah

15. The War That Saved My Life- Kimberly Brubaker Bradley

16. Where'd You Go, Bernadette?- Maria Semple

Legs

A perfect circuit to add into your routine. Grab a 20# KB or DB (the more weight, the more you'll work), and get started! At 39 weeks pregnant, this got me working up a sweat!

Four easy moves. First round, 15 reps. Second round, 12 reps. Third round, 10 reps.

1. Single leg deadlifts, 15 each side

2. Close reverse lunge into deep back step, 15 each side

3. Bulgarian split squats, 15 each side

4. Bulgarian split squat jumps, 15 each side (these burn!!)

Good luck!

Arms

9 days until this baby is due, and I'm feeling more ready each day. Here is a good workout for that upper body, and be sure to add the little burnout at the end. Good luck!

Grab your dumbbells... I used a pair of 10# DBs

3 sets • 15/12/8 reps

15 rows

15 lateral raises, one arm at a time

15 half arnold presses

15 shoulder press

15 tricep kickbacks

15 front raises, each arm

*End with arm burnout

15-20 Inclined push-ups

15-20 Tricep dips

20 DB bicep curls (if you alternate arms and do one at a time, do 40 single reps)