Pregnancy - From Platform to the birth
So the hormones are flying everywhere and I can’t tell many people why I’m unable to keep my eyes open for more than 4 hours. Some of the first people to know are my coaches; I was in the middle of training for my 3rd British Championship to defend my silver medal from the year before.
This little bean has caused a massive stall in my training. Time to re-evaluate.
So most things I read are telling me my body won’t change until the second trimester! Hmmm how wrong are they. To me my body is already changing, I’m unable to train so I’m losing muscle mass and my body feels and looks a hell of a lot different! This is difficult to handle.
The scan has shown a wriggly human is growing inside of me and I’ve told most of the family now, It’s seems almost real now.
Energy is on the way back up, Wooooo. I’m able to hit at least 3 training sessions, they have decreased in intensity and length, but I’m training!
My body is changing, muscle mass is almost gone due to the lack of training and my clothes are feeling tight and uncomfortable. I always said I’d be honest in this, so here goes Pregnancy has been hard so far on my mental state. I have always wanted to be a mum and would not change it but I didn’t think I’d struggle to accept my new body quite so much! Fitness bloggers on Instagram have a lot to answer for. I’m hoping it’s all lighting and fancy camera work. I’m finding more “real” people to follow and help me.
By 19 weeks energy levels are on the up, I’m still napping but who would turn down a cuddle with my fur baby? I’m able to train and push a little harder, although some days the thought of training are harder than the actual training. I’m still listening to my body whilst training and stop any exercise that is pulling across my abdomen. The guys in class have been great and I now have demo masters so I don’t have to over stretch anything.
Another scan – everything growing correctly, some bigger comfy clothes have been bought and mentally I’m feeling better. I’ve deleted the social media that was making me feel down and surrounding myself with lots of positive people. Now Frankie’s back to health I’m able to get out into the fresh air a lot more and enjoy walks, rather than stress about his leg. Again making me feel calmer, I try and leave my phone at home on local short walks so I’m not distracted by anything. Pregnancy is beginning to feel easier – famous last words!!
Still hard to see the number on the scale going up and weights on the bar going down but I know it won’t be forever.
So officially in my final trimester, come at me extra calories, physically my body is changing, that seems to be the easiest part at the moment. Mentally at 28 weeks I’m struggling. I want to be able to lift like I was 25 weeks ago, I want my body back. Selfish? Yes this may well be but apart from the physical symptoms, there’s a lot of emotional and mental feelings I’m battling daily.
Having suffered from anxiety probably most of my adult life but it only coming to the surface to be addressed a few years ago, some of these anxious thoughts niggle away daily. Some days I struggle to contain them all, especially on little sleep, thanks weak bladder and back/hip pain. Other days like on the day I write this little update I fully embrace my changing body, I’m wearing an outfit I feel good in; I’ve done some pretty good training sessions this week so feeling the effect of that. Also I’ve stopped answering “Yeah great” when asked how I’m doing. We shouldn’t be afraid of saying it’s hard, I’m not enjoying it at the moment, because I’ve found I’m not the only one. This eases the selfish guilt and feeling alone.
I managed to train 3 to 4 times up until 37 weeks, only short 30/40min sessions but it definitely felt good to be moving and getting the blood flowing. Once I hit 38 weeks my body felt heavy, sluggish and knackered, knowing I only have a maximum of 3 weeks of pregnancy left meant slowing my training right down easier.
4 days to due date, feeling ready now so taking the dog on long walks to help get the baby moving…… the walks worked, baby is on the way.
Post partum - From birth to the Platform
Well where to start? Don’t worry I’m not going to give you chapter and verse of my labour. Let’s just say it was long and unexpected, but we welcomed a healthy baby boy into our family.
The first week went by in a bit of a blur. I expected to bounce right into being active, be back walking the dog the day after birth. That wasn’t to be. I was lucky enough to have my husband and mum on hand so I was able to spend the first 3 days chilling on the sofa or in bed to allow my body to recover. I’ll say here, if you are lucky enough to have that support, take it, don’t try and do too much if you need extra recovery time. No one will judge you and if they do it’s their issue not yours!
Week 2 saw the return of my energy and less pain, which in turn made me feel a hell of a lot better. I got out and walked the dog solo with baby strapped to me, I felt like a bloody hero that I’d accomplished such a basic task!
Week 3 I got in the garage a hit a mini upper body session, I kept it nice and light. I could have gone heavier but internally told myself off for feeling guilty I was hitting light weights and reminded myself I had just given birth and it was ok to stay light. There’s plenty of time to increase the weights back up.
So it's the last Wednesday of January. This time next week we will be in February.
Has your month whizzed by?
Are you still following those resolutions?
Did you eat all those left over chocolates?
Feeling burnt out already?
Sometimes amongst the busy schedules, the running around trying to get it all in, you need to stop and remember it's ok.
It's ok to look after yourself.
Take a break, before you burn out. Don't worry if you've missed a few gym sessions.
Look in the mirror and smile, stop focusing on the negatives and look for the positives.
Be grateful, make a list of the things to be thankful of.
Make time for you. If you have a busy family life don't worry about getting the house spotless. Nobody comes to inspect the house (if they do, make new friends) they come to see you.
Remember to breathe and smile. A healthy body starts with a settled mind.
I've spoke before about not advocating diets but promoting nutritional changes that then become everyday habits.
Last year I was approached, asking for help with nutrition. Although I'd been coaching clients for a few years this was my first nutrition client, so together we embarked on this new journey.
This client was unhappy with his weight and wanted a happier relationship with food. His daily diet was poor, he'd often work through breaks and then get home and eat whatever he could get his hands on. This led to bad food choices and a waist band that carried on expanding!
He set a goal weight to be at by his birthday, this worked well as it gave us 6 months to get there, slow and steady. With this we added in some gym sessions, he was happy to undertake these himself so I wrote a programme and off he went.
With weekly check ins and monthly weigh ins we kept on target, so much so he increased the target weight. June came and target weight was hit.
This is where normal Fitness/weight loss posts celebrate the target being smashed, blah blah blah and happily ever after.
Not for this client, I stayed on his case and pushed for the monthly updates. Even after injuring his back at work in July and unable to maintain the gym sessions, we kept on top of nutrition.
From someone who'd gone from unmotivated, unhealthy choices I now had a client who was motivated to change and making healthy choices. Momentum was lost for a few months as work and life got busy and in the way but as you can see from the pictures, all was not lost. Yes a little bit of weight was gained, which isn't ideal but hey I still see it as a positive. My client didn't hit goal weight and then balloon back up. He hit goal weight, hit a few bumps in the road and now back on it even more determined than ever to get back to his goal weight and below.
I'm looking forward to seeing where he is at the end of this year.
Where do you want to be?
Need some help to get started?
Contact me today to get started.
So after nipping into the post office before taking the dog for a walk. I came back to a cheeky face sat on the passenger seat (he was meant to be in the foot well)
It got me thinking though about grabbing opportunities.
1. A favorable or advantageous circumstance or combination of circumstances.
2. A chance for progress or advancement, as in a career.
OK so you are probably thinking what has the dog being naughty got to do with yourself? Well me too, no, but it did get me thinking.
How many times do we sit comfortably waiting for things to change? Rather than jumping at the opportunity, grabbing it with both hands and changing our future?
Animals use their instincts and do what they feel is right. We, as humans, fail to use our instincts and tend to overthink opportunities given to us. I know I do, driving everyone around me mad with my overthinking, over planning.
Yes sometimes thought and planning is needed but most of the time grabbing the opportunity will make you feel happier and have a more positive outlook on live.
Think back over the past week, have you grabbed the opportunity or have you sat back and waited for permission. So if it’s the opportunity to catch up with old friends, go to the cinema or get out and get moving, grab that chance, I bet you won’t regret it?!
"If you prepare yourself ... you will be able to grasp opportunity for broader experience when it appears" (Eleanor Roosevelt).
We all hear this word, if it’s at work, school. At home it’s thrown around when disciplining children and pets, but do we ever sit back and apply it to our training?
I’ve struggled with finding consistency within my own training throughout the years, it’s easy to find excuses to only do 3 out of the 5 sessions planned, to cherry pick the best bits but does this help us improve?
My answer is No, what’s yours?
About 15 weeks ago I met with a new client and I’ll admit I was worried about taking him on. Over the past year he’d followed different programmes from the Internet, which there’s nothing wrong with, there’s so many great free programmes out there. What worried me is that he hadn’t seen the results he wanted so switched to the next page down and followed that one!
I thought, I’ll have him for a few weeks then he’ll find another programme or change over to whatever the guys at work were doing.
Well 15 weeks on from that first meeting, a 12-week programme down and a massive 63kg improvement, we are about to embark on the next cycle.
Now I’m not taking away all the hard work he’s put into over the past 12 weeks but what has amazed me the most is that he has stuck to the programme laid out. Some weeks felt too easy, some weeks felt too hard and he failed some reps but he kept plugging (or should that be pushing and pulling J) away and it paid off!
Explaining the reasoning behind some of the less favoured exercises and dialling in technique I think helped my client stay on track. Asking how the first week is going and receiving “All good so far, did squats last night and felt great. Looking forward to deads tomorrow. I feel less conscious about my back” is an amazing feeling.
Now improving by 63kg isn’t going to happen at the end of every cycle, this client was strong before but lacking consistency within training and some technique issues was holding him back.
Also life gets in the way, don’t beat yourself up if you have to miss a session because of work or the kids, make sure you schedule in time to breathe and keeping on top of nutrition will help you feeling in control.
Set realistic goals and expectations but don’t worry if you fail, don’t feel guilty use it as fuel to achieve next time.