Postpartum Recovery Week 4

Got some new baby gadgets, hoping to get a little bit better sleep this week so that I can keep up with all three workouts.

Some nutritional things I'm going to work on are cutting down the coconut milk in my protein shake (1/3c --> 1/4c), cutting down on my nut intake (1 cup ---> 1/4 cup or less) and keeping whatever breastfeeding safe veggies I can in. I've thought about adding quinoa or brown rice at meal 2 or 3 for extra energy too. We'll see.

Sun 6/23 - rest
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Mon - 2 mi dog walk + 7lb baby!/body weight circuit 12 min

3 min yoga warm up


PP #5
10/30 -- 18x
chins - 6/6/5.5
step ups L - 15/12/12
step ups R - 13/13/12
diamond pu - 12/11/11
ball ham roll in - 15/16/16
bicycle crunches - 18/16/13

FOOD LOG:
845 - capp shake/nana
1230 - left over steak, coconut butter, orange, 1/2 swt tato

5 - chicken, zucchini in ghee, almonds (toooooo many), raisins

9 - 3 eggs , carrots, banana

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Tues - 2 mi dog walk + baby!

Food Log:

945 - Capp shake/nana
1 - leftover steak fajitas (no tortillas), 1/2 swt tato in coc oil, 1/4 cup nuts
3 - peaches & coconut butter
5 - apple
830 - chicken, pesto, salad w/ strawberries, 1/2 glass red wine, 

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Wed - 2 mi dog walk + baby!/bodyweight circuit 12 min

3 min yoga warm up

PP #6
12min AMRAP
dip tri - 10x
lunge back/kick up L - 20x
lunge back/kick up R - 20x
dip st. pullups - 10x
# sets: 3 3/4


One month PP weigh in: 140.8lbs (barely moved from last time)   :(

HAPPY ONE MONTH BIRTHDAY JAXEN!!!!

Food Log:

1015 - Capp shake/nana

1 - chicken, 1/2 swt tato, coconut butter, strawberries

6 - 3 eggs, salad, carrots, apple

9 - ground beef, zucchini in ghee, 1/4c nuts

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Thurs - 2 mi dog walk + baby!

Food Log:

930 - Capp shake/strawberries
12 - chicken, apple 1/4 c nuts, raisins

5 - grnd beef, salad, swt tato, coconut butter

7 - oatmeal cookie

10 - 3 eggs, salad, a couple blue chips
 
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Fri - 2 mi dog walk + baby!/bodyweight circuit 12 min

3 min yoga warm up

PP #7
10/20 -- 8x (4 min)
burpee standups - 4/4/4/3/4/3/4/4
10/20 -- 8x
air squats - 10/9/9/9/8/8/8/8
10/20 -- 8x
pike pu/alt. leg lift - 6/5/4/4/5/4/4/4

Food Log:
845 - capp shake/strawberries
12 - chicken, apple, blue chips, 1/4c nuts, raisins
530 - ground beef, broccoli slaw, strawberries, coc butter

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Sat 6/29 -  - rest

Food log:

10 - Capp shake/apple

1 - 1/3c nuts, strawberries

4 - burger patty, salad, chips, grapes, beer
9 - brat, salad, carrots

Postpartum Recovery Week 3

Last week went ok, I felt like the two workouts I did were definitely pushing it as I noticed a slight increase in lochia so we're going to hold this pattern for another week and see if I do any better with it. The end of this week will make me FOUR weeks postpartum!!! My lil' baby is going to be one month old!

Sun 6/16: rest

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Mon: 1.5 mi dog walk + 6lb 9oz baby!/12 min body weight circuit

3 min yoga warm up

PP #3

10/20s -- 24x
d. stat tri dips - 15/10/13/12
f/b lunge L - 5.5/5.5/6/6
f/b lunge R - 5/5.5/6/6
pike pu- 10/9/9/10
walking lunges - 11/11/11/11
chins - 4/4/4/4

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Tues: 1.5 mi dog walk + baby!
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Wed: 1.5 mi dog walk + baby!
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Thurs: 1.5 mi dog walk + baby!/12 min body weight circuit

3 min yoga warm up

PP #4

12 min AMRAP
ugi one leg glute lift L - 12x
ugi one leg glute lift R - 12x
staggered pu - 6x
wiper row - 6x (legs straight)
air squats  - 24x
#sets: 4


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Fri: 1.5 mi dog walk + baby!
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Sat: 1.5 mi dog walk + baby!

Postpartum Recovery Week 2

Sun 6/9 - 1.5mi dog walk (turned into 1.79 by accident!)/12 min body weight circuit

3 min yoga warm up

PP Bodyweight Circuit #1:

12 min AMRAP

5 push ups

10 split squats each leg

5 dive bombers

5 side plank cross k2e each
# sets: 5  1/2

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 Mon - 1.5mi dog walk

(Yesterday was too much...slight increase in lochia)

:(

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Tues - 1.5mi dog walk

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Wed - 1.5mi dog walk/12 min body weight circuit

3 min yoga warm up

PP #2
10/20s -- 24x
1 arm pu L - 10/10/10
1 arm pu R - 10/10/10
side lunge L - 8/8/8
side lunge R - 8/8/8
inv row - 9/11/11
reverse plank knee tuck - 10/10/10
star crunches - 10/10/11
air squats - 11/11/11

A little placenta soreness...

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Thurs - 1.5mi dog walk

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Fri - 1.5mi dog walk

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Sat 6/14 - rest

Happy Bday Jaxen!!! Postpartum Recovery Week 1

A little earlier than expected but very very welcome <3

5/21/13 was my last workout and today I'm starting off slow on Jaxen's one week birthday. (I took off from 5/22 - 6/1.)

Here is my activity log for this week:

Sunday 6/2 - 1 mi. dog walk (mild discomfort where placenta was)

Mon - 1 mi. dog walk/yoga for posture 10 min

Tues - 1 mi. dog walk

Wed - 1 mi. dog walk/20min post natal yoga

Thurs - 1 mi. dog walk

Fri - 1 mi. dog walk/12min post natal yoga

Sat 6/8 - 1 mi. dog walk

Weight 5/18: 161lbs

Weight 6/6: 141lbs!!!!!!!!!!!!!!!

What a heavy baby!

33 wks v. 1 wk postpartum