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Hey Readers! So we just hit the 3 week mark! Yay for the small victories in life (or big ones)! I'm not going to lie, things are hard! It's not easy having a newborn (not that anyone really goes into with that mentality). Baby Isabella seems to be awake and hungrier more often now which is great but also time consuming! Last week I was lucky enough to workout 3 times (that's great in my books for 2 weeks postpartum). However, this week was harder! I have been running on VERY little sleep, BUT I managed to do an in-home workout today and plan on getting to the gym tomorrow even if it's just for 45 minutes! Pictured above on the left was our day trip to Botanic Gardens yesterday. Both the hubby and myself decided we NEEDED to get out of the house and get some fresh air! It was wonderful going on a stroll and taking in the fresh air and beautiful scenery! Not to mention the baby did GREAT! On the right side is me multitasking and eating breakfast in bed for the first time ever! It was actually glorious. Hey, you gotta take what you can get!! :D So since my workout schedule isn't 100% there yet (and I'm OK with this), I figured I'd talk about nutrition. The least I can do is try and eat healthy! However, nobody warned me that when you breastfeed your hungry as heck! My hunger levels are actually higher post pregnancy than during! Who would of thought!! P.s. if you didn't know, breastfeeding burns calories and you need to consume extra calories to keep up an adequate milk supply. The recommended amount is an additional 300 calories. SAMPLE OF DAILY NUTRITION: Meal 1: Breakfast: (I make a protein pancake most of the time) 4 egg whites 1/2 banana 5 small strawberries 5g unsweetened coconut flakes 15g peanut butter 1 slice of Ezekiel bread 1 small iced coffee Meal 2: Protein bar (quest) 1 serving of fruit (usually a peach) Meal 3: 100g ground turkey or egg whites small salad or baked veggies Meal 4: 1 rice cake 15g peanut butter Meal 5: 100g chicken or another source of protein like fish lots of veggies!! (sometimes I'll add in extra carbs if I feel like I need them .. ) Meal 6: 15g protein powder (I prefer unsweetened natural protein powder by gold standard or isopure) 50g frozen banana 12g pb2 powder For questions on nutrition, exercise or health in general, please email me at [email protected] or comment below! In good health, Cristina
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No picture today, just an update on postpartum exercise.
When I got discharged from the hospital, I was told I could resume exercise as soon as I felt OK. I told myself I was going to hold off on HIIT training and lower body training until a few weeks later but I felt OK to resume upper body exercise. So I did that twice last week. My third day 3 of exercising last week, I felt REALLY GOOD and decided I was going to push myself.. well that was a lesson learned! I typically have a good mind and body connection and am well aware of what is too much for myself, however, post pregnancy is way different. I write this so that others can learn from my mistakes and not overexert their bodies too soon! Check with your doctors, but usually the safe zone is after 6 weeks postpartum (given you didn't have any complications). Again, I was told to exercise as soon as I felt OK, so maybe the guidelines are on the verge of changing. I said I wasn't going to do lower body but I had a lot of energy and really wanted to do lunges with the barbell. I may of also done squats on the machine. I only did about 4 quads exercises but I super set everything with a shoulder exercise (this helps promote fat loss). It wasn't till the next day that I figured it was too much (my body hasn't fully healed). Here's the thing: women want their bodies to bounce back ASAP and it can be frustrating when it takes longer than expected. I mean, it does take 9-10 months to grow the baby, so it should take just as long (if not longer) to get back to pre-pregnancy body and weight. I have been asked about my post body progress, and while I haven't posted a picture yet, I'm not entirely disappointed. I went into it though knowing it takes TIME. I'm not in a rush nor am I "dieting" because that can effect breastfeeding immensely AND I'm not about to be super harsh on myself. However, I am in tune with what I am consuming and I'm tracking my macros about 90% of the time (just to monitor how much I'm consuming, not necessarily for weight loss right now). Anyways, I gained a total of 23lb while pregnant (keep in mind she came early). Within the first two weeks I lost 14-15lb. The last few pounds seem to be lingering. I know I'm only 3 weeks postpartum, so I'm not too hard on myself. Like I mentioned before, being healthy, getting back into a fitness routine and taking care of myself (and baby!) are my top priorities. I have a feeling everything will go back to place (weight and body) with a little more time. It's amazing how your body changes little by little day by day. So for those mammas postpartum wanting to get their bodies back, take your time. Take it day by day but do something each and everyday that will make you one step closer to your goal. You'll get there! In good health, Cristina Hey Ladies!
Today I didn't get a chance to go to the gym because I think baby is going through a growth spurt and seems to be eating constantly! SO, I decided to do a at home workout instead! I cannot post videos to this blog just yet (still figuring it out) but if you head over to my Facebook Page www.facebook.com/cwphysique/ OR Instagram www.instagram.com/cwphysique/, you'll be able to see my video! Today's workout needed to be short AND effective. I took 2 core exercises, 2 leg exercises, 2 upper body exercises and 1 cardio exercise and put them together. I rotated between core, upper body and lower body. Each exercise was done only once but for 100 reps. Sounds crazy and maybe it is, but it's a great way to get an effective workout in a short amount of time! Not to mention, if you're used to doing reps around 10-20, this will really shake things up! FULL BODY WORKOUT: 100 reps of each! Sit ups (can support lower back and just do reverse crunch if abs aren't strong enough) Push ups Body-weight squats Single leg knee to elbow crunch (50 each side) followed by 50 regular crunches (focusing on hollowing out the abs). Shoulder push ups (come into a downward dog position and bend elbows so forehead goes toward the ground, repeat). Lunges (50 each leg) Mountain climbers Super simple workout that you can do at home or on the go. Try it out next time you're crunched for time ... or have a crying little one in the background :) In good health, Cristina 2 weeks post baby and finally feeling like my old self! Minus the lack of sleep...
Yesterday was my first day working out since giving birth. I worked up until the day she was born and I am very thankful for that! I can't stress enough how IMPORTANT it is to stay active! I needed to get out of my house because I felt cooped up and knew that exercising would be the perfect thing. Exercise has always been my form of stress relieving and boy did it help! To all the other mamma's out there and moms-to-be, don't forget to take care of yourself! If you don't take care of yourself, you wont be at your full potential for helping others (aka baby). I said I would share my first workout back. I did a back workout and added some core into the mix. I typically jump on the pull up bar and do 3 sets of pull ups. I knew I wouldn't be able to do that right away so I tried the assisted pull ups. Well that was a JOKE. I felt my diastis recti (split abs). They aren't healed yet, so I stopped immediately and walked away like a sad puppy with it's tail between it's legs. I tried to regain my pride and jumped on some machines I knew I could do... I did 3 sets of every exercise for 15x, 12x, 10x. And 15 reps for all abdominal exercises. BACK WORKOUT: Seated row with close grip handle Seated lat pull down on HammerStrength machine Lying T- Bar row Reverse flies using plates for weights Lat pull down machine (not cables) Low row using Free Motion machine cable Wood chops from low pully Side bends on low back extension machine (no weight) Hanging knee raises with bent legs for 10x then straight legs for 10x My hubby and I will both be on leave starting tomorrow and we are going to try and get creative with home workouts so we don't have to take turns going to the gym (although I'm sure we will do that too). I'll keep you posted on the in home workouts! Hopefully we will have some videos! In good health, Cristina I officially hit 35 weeks on July 2nd and then a few days later found myself having a baby! Our baby, Isabella Maria, was born at 35 weeks and 4 days. She came into the world slightly early but it's because she had big plans. Everything went very well and I'm happy to report that both her and I are very healthy and HAPPY.
My water broke in the middle of the night July 5th. I had no idea and wasn't sure what it was so I ignored it. The next morning it seemed to have gotten worse. I called the doctor and they sent me to the hospital. The following day, July 6th at 4:25pm, our precious angel was born. I'm pretty happy to report that labor was fairly easy. Of course I attribute this to being healthy and in shape pre-pregnancy and during. I did have the epidural so that took away all the pain (thank goodness). I pushed for about 25 minutes and then baby was born! They told me I could push the button for more epidural but I didn't want to. I wanted to be able to feel my body more so I could have more control. Crazy, I know, but not have any feeling is also very weird and didn't make me too comfortable. After the baby was born, I had no idea of the road to recovery ahead of me! As far as exercising goes, I am starting off slow. I still haven't exercised (I'm one week postpartum) but plan on it in a few days. I don't think I'll be doing any lower body exercising until I'm cleared at my 6 week appointment OR I feel absolutely comfortable and heeled. I will start some core rehabilitation exercises, increase outdoor walking and maybe do light upper body exercises. I won't be doing any high impact exercises or high intensity cardio. I am still recovering and plan on listening to my body. Funny story, during my labor I was actually talking to the doctors about post natal core exercises for moms. I told them planking was NOT something they should recommend but instead, tell their patients to work on their transverse abdominal. Doing this will help increase the deep core muscles and from there they can work their way out to the superficial abdominal wall. It's crazy to think about having this conversation while pushing a baby out, but it goes to show how my process went and I'm very thankful for an easy labor. As for now, I'll update this page every 1-2 weeks on postpartum exercising and nutrition and my journey back to being fit post pregnancy. My total weight gain was 23 pounds and I've already lost 14lb. I am not concerned about that number though, I am concerned about my baby and her health. My health is still my priority but I'm in no rush to look a certain way.. just be healthy!! Questions? Comments? Leave them below or email me at [email protected] In good health, Cristina |
AuthorCristina Panagopoulos is the owner and founder of CW Physique, an in-home personal training and nutrition company. She has been in the fitness industry for over a decade and loves helping others transform their lives. She is certified through the National Academy of Sports Medicine as a personal trainer and metabolic coach along with American Fitness Professionals & Associates certified Nutrition and Wellness Consultant. Over the years, Cristina gained specialty certifications through the American Council of Exercise for Orthopedic Exercise and Pre and Post Natal Exercising. Cristina started this blog as a casual and personal journey through her experiences of pregnancy and later on motherhood. She wants to educate females on proper fitness and nutrition who are going through pregnancy and motherhood. For more information, please email Cristina directly at [email protected] Archives
October 2016
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