Post Pregnancy Plan of Action

We’re STILL waiting! This little man is either very lazy or is just far to warm and snug to come and meet us just yet. Whilst it is getting incredibly frustrating and uncomfortable, I know that as long as we are both fit and well then there’s no better place for him until he’s ready to show face.

All being said, I am desperate to get back to some sort of physical activity, even if it’s just getting out for a proper walk! As some of you will know I have suffered with sciatica, SPD and PGP for the majority of this pregnancy meaning that I had to cut hours in clinic, control and limit my exercise and complete physio exercises to try and ease the issues as much as I could. It hasn’t been great but I know there are people that have suffered much worse so I can’t really complain.

So, I have been thinking a lot again about getting active and regaining my strength following the arrival of this little dude, whenever that might be.

First off, I have no intention of doing anything other than rest, recover and enjoy at least the first week with my new, complete family. There will more than likely be frequent take-aways, quick and easy to make meals, and plenty of snacks. I will also be looking to get in plenty of vitamins and minerals through my food intake via fruit and veg, and some good quality whole foods. I have no plan to get straight out there and start any physical activity immediately as 1) I have no idea how delivery is going to go and 2) whichever way our boy arrives the body needs time to settle and recover.

When I do feel up to it I will be getting out in the fresh air, walking with baby, Isla and Rocket (our little chihuahua) and maybe dan too if he’s not already back at work at that point. If recovery is good and the midwives are happy with me that’s when I will look at getting something more structured back in place. Maybe some pilates for the core and I will write my own gym plan – starting back at basics to see how I move and where my weaknesses really lie.

In terms of diet, once the initial week of adjustment to a new way of life has set in I will get back to the plan that I share with you all over January – caloric deficit with the 80/20 rule and getting myself back on at least 10,000 steps per day. I have every intention of breastfeeding if I can which will mean that I will need a few more hundred calories that I would usually be on but I will monitor it and see how weight loss goes over firsts few weeks and months. What’s most important is that I get adequate nutrition to look after me and baby. Water is key to this too so that water bottle will be by my side at all times!

I’ll be continuing on a daily multi-vit, just to make sure that I am getting all the daily essentials, and I am currently looking at probiotics to improve my gut health – I’ll go into these more on another post once I have chosen what I am going to try.

For ease, I’ll probably be going back to Asda for my food shops for a while as, although they are more expensive than Aldi, the click and collect locker service that they do is AWESOME. Such and easy way to shop. I can sit at home and order online – from my weekly meal plan – select a time slot and then I get a confirmation and code sent to me which is used to collect it all. The best part being, I can give the code to someone else to collect for me if I can’t make it, no need for a bank card or proof of ID etc, just take the code, pop it in at the lockers and follow the doors round as they open. IDEAL!

So, not the most exciting post my loves but it gives you an idea of where I am and what I am thinking about. This sitting on my ass, not working, not exercising malarkey is no good for anyone!

January – Day 18/31

Yesterday we did a home workout, today I want to share a very basic gym workout – should you find that you fancy it!

Warm up – 5 minutes on any full body cardio machine plus the following dynamic stretches:

  1. Hamstring swings
  2. Arm circles
  3. Arm across the chest
  4. Torso twists
  5. Shoulder shrugs

Main Workout – these are machine exercises – complete each exercise for 12-15 reps for 2-3 sets resting 30-60 seconds between.

  1. Leg press
  2. Leg curl
  3. Leg extension
  4. Chest press
  5. Seated row
  6. Shoulder press

Once you’ve hit these COMPOUND (multi-joint) movements you can cool down OR if you have time try some of the following:

  1. Calf raise
  2. Bicep curl
  3. Tricep push down
  4. Ab curl
  5. Dorsal raise

Cool down – 5 minutes gentle walk on treadmill followed by stretches as per home workout.