In case you didn't notice, some things have been changing around the CFP gym! We've made it through the holidays, we are getting started on a new awesome ONLINE nutrition coaching program via Precision Nutrition and we are having a baby GIRL! We celebrated our healthy 20 week ultrasound with breakfast with my parents and an evening at Pacific City!
Pregnancy & Calisthenics
Over the course of these last many weeks I have continued with my strength training routine. I have also started to implement (whenever possible) walking and prenatal yoga...both of which I can say I wish happened MORE often. However, during our Pacific City "baby-moon" Bret really wanted to hike the big sand dune the next morning. I have recently felt like I am getting pretty out of breath pretty easily! I reallllllly didn't want to hike it, I just wanted to relax...and I also didn't want to know how hard to was it going be, I mean com'on I'm 20 weeks pregnant over here--NOW is the time to use this as an excuse right?!
Well, I lost that battle. Bret promised to stay by my side, go at my pace, and all the while encourage me and not judge me! We started up the hill and I checked my watch to see what time it was...Bret thought we'd make it up in about 30 minutes. If you don't know me by now, you should know I'm not competitive AT ALL (NOT!!) We continued on, up higher and higher...my calves were burning and my lungs were adjusting the best they could. I gave myself breaks when I felt like I needed it and didn't push too hard. Once we reached the top I checked my watch again, we'd made it up the hill in 10 MINUTES!!!! After catching my breath, we took in the view and enjoyed this little slice of heaven.
I tell you this story because I truly believe it is because of my strength training with calisthenics that made this hike not only bearable but completely achievable! If you're curious what I've been doing I've shared it with you below. Now, let's get real for a second...every woman is different, every pregnancy, every baby and every experience is different. I say this because this is my journey, and it's become more personal than I thought it would. I think my "mama bear" is coming out and is ready to protect at all costs.
Monday/Wednesday/Friday: I alternate most exercises to every other workout.
-Stretch Plank w/ 1 leg raised 20-30secs. x2
-Bottoms Up Press 8kgx10, 10kgx4/Bottoms Up Carry 16kg down & back length of gym.
-Forward Knee Pushups x12, Full Bench Pushups x8, Elevated Box Full Pushup x4-5
-2 Hand behind back full squats x15, Goblet Squats (depending on reps/sets weights change), Archer Squats 12kgx7ea.
-Equalizer N-Holds 20-30s. x2/Hanging Bent Knee Raises/Hanging Frog Raises (all done on low parallel type bars that are on the ground.)
-2 Hand behind back Dragon Airborne Lunges x7ea. (with 1 pad underneath my knee)/Elevated 1/2 Pistol Squat x5ea.
-Rows on the jungle gym #20x8, #22x6, 1 Arm Row #5x8ea.
-Single Leg Table Top Bridges x5ea, Straight Leg Bridges/Short Bridges x10-15.
-Hip flexor, Rocking Stretches
-Frog/Crow Stand balancing practice (if I have time or if I have extra energy!)
While this might seem like a lot or a little (depending on your experience) this is what is normal for me, this is somewhat what I was doing before I got pregnant in August. I have regressed a few exercises and have had to adjust a few things here and there based on form and what felt "good." I am proud of what I've been able to maintain and look forward to seeing how this training helps me in the rest of my pregnancy, labor/birth and my postpartum journey.
I am convinced body-weight calisthenics is the safest, most manageable, easiest to negotiate and leaves my body feeling GOOD after doing these exercises. If you haven't tried calisthenics exclusively or are at ALL interested in learning more, I encourage you to try it! I am even more sold on the ways in which it eases you into new exercises and allows your body to be the judge of what it is capable of--all at the pace in which you are able and willing to put in the time and effort to try.
The most important thing that I've taken away from my pregnancy so far is simple:
Give yourself grace, pain is temporary, and never stop trying.
Thanks for reading, keep going!