NUTRITON: WEEK 2

 

Yeah, You Know This But Do You Do It?

 

The fundamentals of being your best energy-wise are well known:

 

Nutrition + Exercise + Sleep + Hydration

 

I think that except for nutrition, the others components are as straightforward as they come.   The question then becomes do you actively manage these?  Man alive, I know life is busy, BUT…

• Do you choose to go for a walk after dinner?

• Do you choose to go to bed at 9 pm instead of checking your Facebook/Instagram feed?

• Do you carry around a water bottle with you everywhere?

 

Insert your excuse here __________ on why do you don’t these things, and I think you don’t have your priorities straight.

 

It may sound snarky/snotty/rude, but your family & friends need and want you to be energetic.  Why?  So that you can dance, laugh, play, be silly, make love, be attentive (and more) with them.  Applying a small amount of self-care makes the world of difference to your world.

EXERCISE: WEEK 2

 

Abs, Really?

 

Core (i.e. your abs) is one of the most misunderstood areas of exercise.  It’s gotten all messed up with the aesthetic pursuit of a flat tummy when in reality the flat tummy is 99% nutrition.

 

I’m not in pursuit of a flat stomach (that will come with consistently excellent nutrition)…I am in pursuit of regained strength so that I can play hard with my son, and enjoy life as a vibrant mom/friend/wife.

 

A strong core is CRUCIAL to your long-term success in fitness and is achieved through exercise.

 

Abdominal routines improve more than just sagging tummy muscles (aesthetic).  More importantly, is that working your core soon after birth (and as a beginner to exercise) helps to improve general circulation and reduce the risk of back problems, varicose veins, leg cramps, swelling ankles and feet, and the formation of clots in blood vessels (Reference 1).

 

I have to note that for new moms, those sagging tummy muscles won’t ever return to their prepregnancy condition without exercise.

 

As a weight lifter, a strong core is critical in every exercise.  If I want to get back to hitting up the iron, a strong core is priority #1.

 

This article from GORGO Magazine does a great job going more in-depth on the importance of core strength and how to “build your base”.  If you don’t have a subscription to this online magazine, “splurge” the $2/month and get a GORGO subscription.  I’ll be referencing great articles from GORGO each week in my blogs.

 

Beginner Core Exercises

 

The following exercises are good for beginners as well as for post-partum.

 

If your delivery was vaginal and uncomplicated, and you don’t have any other major health issue, you can start these beginner core exercises as early as three days after delivery (Reference 1).  First you’ll need to check that your abs have not separated during pregnancy (here’s how to check).  If they have, you’ll have to close them up before workouts start – talk to your doctor if you have ab separation.

 

I did a short video demonstration of the three beginner core exercises that I’ll be doing over the next 4-5 weeks.

 

I’m now walking twice daily for 20-30 minutes, doing my kegels several times a day & gradually working up my reps and sets of these beginner core exercises.