Well, it’s hard to believe but we are already through the first half of the month! I must admit I was a little ambitious taking on a personal challenge this month…I forgot that not only was I was returning to work but my parents are also in town visiting.
Also, my swolemate (for a definition on what a swolemate is click here) was away on vacation! On a side note, be sure to check out her blog, she’s one of the greatest women I know!
All of these combined have definitely affected my motivation to stick to my workout and eating plan.
Although it was tough, I am proud to say that I have not missed a workout all month! I have been able to get in at least a 30 minute walk on my rest days and have been packing my lunch everyday for work to ensure that I am eating enough and eating healthy. Here is a breakdown of what a typical day looks like in terms of nutrition. My goals are 40% carbs, 30% fat, 30% protein. Image courtesy of myfitnesspal app, which I am using to track my nutrition, along with my fitbit as a step counter.
Things I am proud of
– Weightlifting 4x/week and feeling stronger every workout
– Setting 3 Personal Records at Crossfit! (90 lb clean and jerk, 50 consecutive double unders, and 50 consecutive wall balls)
– Walking on all my rest days
– Taking advantage of beautiful Santa Barbara weather (beach days, pool days, and walks downtown)
– Spending quality time with my family and being active together!
– Being 2 pounds away from my target weight.
– Working. I haven’t worked with elderly patients in well over 6 months and it has brought me great pleasure working at the nursing home this past week. They make me feel so appreciated, it’s wonderful. Reminds me of why I went into the profession where I can help others.
Goals for the rest of the month
– Increase my protein intake , I noticed after reviewing my food logs that I could definitely use some more protein in my diet.
– Prepare my lunches ahead of time, even when I am home. Since those seem to be the days I forget to eat.
– Start running
– Do pilates 1x/week and work on rehabilitating my shoulder by doing home exercises (something that I consistently neglect until it gets so painful I can’t do anything)
That’s it! Will check in again at the end of the month!
So excited to be writing my second post in the ‘protect your back after baby’ series! This will focus on common mistakes we all make when picking up the baby. Here are some of the errors easily done without thinking. Repetitive strain like this will eventually destroy your back.
Be sure to read to the end for the exercises of the week!
Mistake #1: Bending over at the waist to pick up baby off the floor.
I’m not sure how many times I hear myself repeating in my head “bend your knees!” It is all too easy to simply bend over to pick up your little one instead of squatting down properly to protect your back. When they are little and weigh less than 10 pounds it may not seem like it’s a problem but repetitive strain + increased weight of child = sore back for Mom and setbacks for your weight loss and health goals!
How to fix this: SQUAT, SQUAT, SQUAT!
Some key aspects of a good squat include
Knees over toes (without passing them)
Feet at least shoulder width apart
Weight on heels
Hips below parallel (at the bottom of the squat)
There are a few different ways to squat. I personally really like doing a plié squat, but this depends on your own flexibility and strength. For a plié (or sumo) squat I keep my legs slightly wider than my hips with my feet turned out to get down low to the ground. With this technique I can easily scoop the baby off the ground and stand up using the strength of my legs as opposed to my back. Some things to remember: Engage your core before picking up your baby! Pulling your bellybutton to your spine, keeping a neutral back, and engaging that transverse abdominis will help support your lower back as you lift. See my previous posts for info on engaging your core! This also applies to putting your baby down on the ground, just in reverse!
Mistake #2: Holding the baby too far from your body
Lifting the baby out of the crib is ergonomically never an easy task. The crib is usually an awkward height for parents but necessary to keep the baby safe! It is common for parents to want to lift the baby with just their arms and end up holding them far from their body putting strain on the lower back. Remember the basic principles of proper lifting, Hold load close, use large muscle groups, create balance by holding load at midline. P.S. this is a terrible picture because I couldn’t figure out how to demonstrate improper form, so it just looks like some awkward ballet move.
How to fix this:Stand as close to the crib as possible & keep your core strong.
I like to think of this as a version of a straight legged deadlift, where the focus is hinging at the waist as opposed to bending over. If you are not sure what that is check it out here! Since you can’t squat down or bend over the crib in a good position the best solution is to slow down, remember to engage your core, stand as close to the crib as possible and keep soft knees so you can slightly extend your legs as your lift the baby up. If you can stand your baby up and move them close to you before lifting that is even better! Also, as I mentioned in my previous post, NO TWISTING & LIFTING at the same time.
Mistake #3: Carrying the baby on your hip
Sure, this is fine for short periods of time…much less tiring than carrying them in your arms! But as with any other movements prolonged use of this will cause repetitive strain on your joints, back, and eventually muscular imbalances and back or hip pain.
How to fix this: Use a baby carrier whenever possible!
Sometimes babies just like to be carried around! Mine definitely does. I personally LOVE my Tula baby carrier. Similar to other soft structured carriers it distributes the weight across your hips and shoulders so you can carry your child longer and more comfortably. This is a must for shopping trips, while cooking dinner, and anytime you need your hands free! It’s also great for bonding and seems to calm the baby and put them to sleep, and can be used up to toddler age!
Definitely try a variety of carriers on and see what feels most comfortable for you and your body. It is also important to consult the manufacturer for directions on how to get a proper fit. See below on some tips to get a proper fit with the Tula. Although a ring sling and other wrap type carriers can be great I feel that they are easily worn improperly causing increased back and shoulder strain.
Mistake #4: Holding the baby while trying to get up off the ground.
I’m not really sure why but it seems that everyone (including myself) tries to do this and eventually ends up with a hurt knee, back, or throwing themselves so off balance that they nearly drop the baby. So simply put, don’t try to get up off the ground in some awkward Russian get-up type maneuver (if you have ever Crossfitted you will know what I am talking about). Instead, slow down, put the baby on the ground, get on your feet, squat down and pick them up in a safe and functional position! Much safer for Mom and baby!
In order to make this easier be sure to be doing squats as part of your daily workout routine! Even 10 squats a day can really help build your strength, especially after baby! Add in a few hip and back stretches and you are golden. Try these new techniques and let me know what you think by commenting below, also don’t hesitate to send me an email if you have any other questions.
I just want to say a quick thank you to Jessica at http://fitmama4life.com for featuring my blog post on Diastasis Recti today! So great to meet other women and Mom’s out there who can be supportive and appreciative of each other’s work! Also, really glad we can get this info out there and help other pregnant and postpartum mamas all over. It helps that she was such a pleasure to work with as well 🙂
Make sure to check out her blog and IG page (@_fitmama4life) .
So after getting some feedback from fellow Mom’s out there I was asked to write a post on how to avoid back injuries and ways to make life a little easier while caring for your little one! Having a weak core combined with increased lifting and carrying is a recipe for disaster. Follow these tips to protect your back and not go to bed sore every night! I will post these in segments so today we will focus on getting the car seat in and out of the car.
The Car seat
So if you are like me and out and about all the time the infant car seat can be your best friend. Baby is sleeping? No worries, we will just bring her out in the car seat! I soon learned that this 30-pound back wrecking torture device is my worst enemy.
Mistake #1: Not engaging your core while lifting the car seat out of the car.
I only have one child so it is recommended to keep the car seat in the middle seat, which sucks for getting it in and out!
How do people most often hurt their back? I always think of a BLT sandwich, Bending, Lifting and Twisting It’s these motions that when done incorrectly (or all at the same time) can cause lower back pain and strains. Which coincidently is exactly what we do when we get the car seat out of the car!
How to fix this
Get as close to the object you are lifting as possible (in this case, the car seat). By putting one leg into the vehicle you can get your center of mass closer and maintain a straight back while engaging your core in order to lift the seat out of the car.
Do this in 2 steps. Slow down; think about what you are doing. Lift the car seat out of the base, place on the seat, then get it out of the car, take a deep breath and engage your core before lifting.
Don’t twist and swing the seat over your side. Remember a car seat plus baby is almost 30 pounds, if not more! You would never do a motion like this with a 30 lb. weight at the gym would you?
If you have a low vehicle, make sure to squat down and lift the seat with both arms as if it is a big medicine ball. This will not only save your back but also your shoulders!
Mistake #2: Carrying the car seat on one side of your body.
Come on, we all know this MUST be bad for us but when we are in a rush we do it anyway. Not only is this extremely hard on your spine and can cause muscular imbalances and strains, it is also very hard on your shoulder and neck as well! (My chiropractor probably cringes when he sees women walk into his office like this)
How to fix this
1) Avoid carrying the car seat whenever possible. If you have a stroller that it can easily clip into make sure to use it!
2) When you must carry the car seat (into a restaurant, short distances) try carrying it in front of you with both arms. Be sure to stand up tall and keep your core tight! I understand this may look silly and feel slightly awkward but by centering the weight along your midline you will be able to carry the seat with your whole body and core strength (that you have diligently been working on by doing the exercises in my previous blog here) as opposed to mainly your shoulders, arms and back muscles.
Try these tips today and let me know how it feels! In my next post I will review common mistakes when lifting or playing with baby.
So here’s an update of where I am in terms of my ‘be as healthy as you can be’ for the month of March. It’s been 3 days and I have to say I haven’t slipped up once! Now I haven’t been as strict with my diet as I could be (yes..had myself a glass of pinot with dinner tonight), but overall not terrible. I went on a great power walk with my husband on Sunday, went to Crossfit on Monday, and went for a another walk with a girlfriend and her baby tonight.
This week I went back to work at a nursing home, just covering a vacation for a coworker. When I got home I was reflecting on how working in an office or social setting can really derail one’s healthy eating plan! Not only is a there a string of fast food places across the street, but it seems the staff is always eating or passing food around! Whether its a birthday potluck for a coworker or someone decided to bring in cookies because it’s Friday there is ALWAYS something to eat. This can make it tough for people, like myself, who are impulsive, always hungry and are too polite to say no when someone offers. So here are some tips on how to avoid gaining weight in the workplace.
– Planning and preparation is key, bring a lunch everyday with lots of healthy snacks. By snacking all day you won’t be starving when someone comes by with the box of donuts. Also by eating every 3 hours you will keep your metabolism revved which helps burn more calories.
– Pack your lunch at night while you are making dinner. This way it is not an inconvenience and you are less likely to forget in the morning because you woke up late.
– Keep a diary of everything that goes into your mouth. Even if you aren’t counting calories you are far less likely to eat that cookie if you know you have to write it down! Funny how that’s works huh.
– Use your step tracker. I mentioned in a previous post that i LOVE my fitbit. Most smart phones have their own built in step tracker. If you are an office worker make a point of taking the long way to the bathroom or copy machine. In a recent study by Thorp et al. (2014) it was shown that even just transitioning from sitting to standing every 30 minutes can significantly decrease fatigue and back pain. Maybe it’s time to convert to a standing workstation after all!?
On another note, I came across some interesting but true research while looking stuff up tonight. This article by Shoham et al (2012) studied social effects on people’s choice of activity and how this can contribute to the ‘contagion effect’ of obesity. “Network contagion” can be comprised of 3 different things,
1) social influence; 2) confounding by shared social environments of network members; and 3) social selection or homophily (“love of sameness”) on shared predisposition to engage in (un)healthy behaviors. (Shoham et al, 2014).
In their study they found that homophily and social influence are important in understanding factors contributing to adolescent obesity. I feel like this also applies to adults because doesn’t everyone want to feel like they fit in regardless of how old you are? So what’s the answer? Ditch all your overweight friends? NO! (jeez that would be mean, and you deserve to have no friends!) The great thing is, this theory works both ways! If you live a healthy lifestyle your friends will want to as well! So next time, instead of eating those cookies on top of the office fridge bring some veggies or tasty dried fruit and let everyone feast on that. On that note, I’m going to make my lunch and go to bed early, I’m not used to having to leave the house early anymore!
In fitness and good health,
Occup Environ Med. 2014 Nov;71(11):765-71. doi: 10.1136/oemed-2014-102348. Epub 2014 Aug 28.
Shoham DA, Tong L, Lamberson PJ, Auchincloss AH, Zhang J, et al. (2012) An Actor-Based Model of Social Network Influence on Adolescent Body Size, Screen Time, and Playing Sports. PLoS ONE 7(6): e39795. doi:10.1371/journal.pone.0039795
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