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My 1st Post Ruby Workout

POSTED ON December 13, 2013

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Rubys-1st-Workout-Heidi

So many people are asking me if I am working out yet, post-baby. The answer is yes with some fine print ☺. While I have done a couple structured bouts of movement that could be considered “working out”, I am not yet allowing myself to push at the intensity that I am wishing I could, just to be safe.

Most doctors and reputable sources recommend waiting 4-6 weeks post-delivery before Mom gets back into her regular workouts. However, the same reputable sources and doctors also say the most important thing is to listen to your body (we are all different!). They say if you worked out before pregnancy, and continued to workout through your pregnancy, there is a good chance your body may be ready for exercise much quicker than if you didn’t workout before and/or during pregnancy.

My own personal rules of thumb are these:

1. Get my doctor’s okay to begin.
2. If I am experiencing vaginal bleeding still, I am not ready to workout. If at anytime after I start working out, bleeding resumes, I will stop until it subsides and doc says it’s okay to begin again.
3. If I experience any physical pain (unrelated to regular muscular soreness that follows any good workout), I will stop working out or modify the movement to eliminate the pain. I believe that our bodies talk to us this way, and we should listen!
4. If my breast milk production slows down at any point after resuming exercise, I will slow down my workouts, or stop altogether, until milk production ramps back up. Side note: this may also be a sign my calorie consumption and water intake need to increase.

There you have it. As long as these 4 things are in check, I will begin my workouts.

With every baby, this time period has been different. With Matix and Marley, I waited nearly a full 6 weeks because I didn’t do much (if any) exercise during pregnancy. After Cash, I waited about 2-3 weeks, and after Ruby I gave my body 2 weeks before I started “working out”.

I use quotes because, once again, the workouts were so light compared to my usual, but I know just how important it is to start light. More than anything, this was my structured way to move functionally like all new moms (and humans, for that matter) do each and every day. Think:

  • squats – like sitting and standing from couch or toilet,
  • presses – like we do to help our bodies off of the floor or how we push the stroller, and
  • pulling – like we do to lift our babies and hold them to our chest

Nice and basic. Easy and functional.

Time to share the workout! It was one of my favorites and can be done at ANY level of fitness, from beginner to advanced. By choosing a workout that is scalable, I knew I would be able to throttle it up or down at anytime, ensuring I didn’t overwork my body the first time back.

Disclaimer: If you plan to attempt this workout, please make sure you have your doctors approval, as every body is different post baby. Some are ready sooner than others. Your doctor can help you decide if YOU are ready to begin workouts again.

And…a side note: Even if you are NOT pregnant or postpartum, this workout could be great for you – don’t be scared to rev up the intensity! Give it a try.

My 1st Post-Ruby Workout: 12 Minutes of Tabata

What is Tabata? Four minute rounds of exercise. You perform a move for 20 seconds, followed by 10 second rest, repeating 8 times, totaling 4 minutes. Go at your own pace. If you are only able to get ONE repetition of move in during the allotted 20 second time period, then only do one repetition.

Moves I Tabata’d (4 minutes each move. 3 moves, totaling 12 minutes):

Air Squats – My first round I got 20 in, but by round 5 I was slowing down to about 10 squats in 20 seconds.
*These can be modified to be done from a couch or chair. You basically sit down and stand up from the couch or chair to complete one rep.

Pushups – Oh…I struggled with these. Round 1, I did 12. By round 7 and 8, I was happy to get in 1 or 2 pushups. I slowed down once I realized my core needed some attention.
*Feel free to modify this to pushups from your knees or even pushups from your waist.

Bent Over Rows – I used a 45 lbs weight for both arms (not for each arm ☺). These felt good, but worked muscles I seem to have been neglecting for the last little while.
*These were great to end with. I felt like I got the harder moves out of the way first, and got to end with something a tad lighter.

Moral of the story – listen to your body and your doctor. Move when you are ready, and don’t be discouraged to see your fitness levels aren’t where they were pre-pregnancy. Day by day, with some patience, hard work, and perseverance, we can all become even stronger than we were pre-baby!

Category: blog / fitness

Talking Tabata with Judy Greer

POSTED ON February 20, 2013

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Tabata with Judy Greer? Any day! Talk about an amazingly talented, beautiful, witty, down-to-earth, and funny gal, she is IT! I’m a fan and I know you will be too after you check out her super-entertaining and informational show, Reluctantly Healthy (title sounds like most of us, huh?!).

Judy, thank you so much for letting me burpee next to you for 4 minutes :-). You rocked those babies! Oh, and please let us know how your 30 day Tabata Challenge is going! Nope, I didn’t forget ;).
Xoxo

Judy Greer and Heidi Powell discuss Tabata and Burpees - Learn more at http://HeidiPowell.net/510

Watch It Here: http://screen.yahoo.com/tabata-050000155.html

Fit in 4 Minutes

POSTED ON December 10, 2012

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Short on time, like me?  Between shuttling the older kids to school and their various lessons, taking care of baby Cash, trying to manage the family business and get a healthy dinner on the table at a reasonable time each night – there are days that I just simply can’t make it to the gym for a regular work out.  But…I still manage to get one in! Here’s a little secret of mine, called Tabata. It’s how I get Fit in 4 Minutes :).

Tabata is a wonderfully simple method of high intensity interval training that was developed in Japan by Professor Izumi Tabata.  The best part about it? It’s in such a basic form and easy enough for anyone to follow, AND it can take as little as 4 minutes to do!

Each movement “block” takes 4 minutes. You can choose to Tabata one movement (4 minutes), or you can Tabata five movements (20 minutes) – totally up to you depending on how much time and energy you have.

Set the clock for 4 minutes or download a Tabata timer app on your smartphone. Once you hit start, your workout will look like this:

8 rounds of:

20 seconds of movement

10 seconds of rest

You will do a total of 8 rounds – 20 seconds ON, 10 seconds OFF – totaling 4 minutes. Easy as that!

You can Tabata any movement you want to customize your workout. Here is what I did today:

Movement #1 – Air Squats 

8 rounds in 4 minutes of:   20 seconds of airsquats (do as many as you can!); 10 seconds of rest

#HeidiPowell 4 Minute Workout #QuickWorkout #BusyMomWorkout #Airsquat - Learn more at http://heidipowell.net/65

Movement #2 – Push ups

8 rounds in 4 minutes of:  20 seconds of push ups (do as many as you can!); 10 seconds of rest

#HeidiPowell 4 Minute Workout #QuickWorkout #BusyMomWorkout #Pushups - Learn more at http://HeidiPowell.net/65

Movement #3 – Swing ups 

8 rounds in 4 minutes of:  20 seconds of swing ups (do as many as you can!); 10 seconds of rest

#HeidiPowell 4 Minute Workout #QuickWorkout #BusyMomWorkout #Swingups - Learn more at http://HeidiPowell.net/65

Go get ‘em!

Category: blog / fitness

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