Foundational 5+ ecourse: Week III

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After the first two weeks, my separation was still 2-3 fingers and deep, so I decided to go back to splinting. Now this may not be of benefit to everyone, but I felt that I wanted to wear my splint regularly again. Basically I don’t wear it during the mornings, except during exercise. If I’m out of the house I usually don’t wear it unless I know I’ll be doing some extended baby wearing. When I don’t wear it at all during the day, I will wear it at night, otherwise I usually take the night off. For more information on splinting check this out.

Lesson 11

Stretching + 1

I love the Kelly Dean Total Body Stretching workout and I chose Totally Transverse II as my plus 1. Even if I’m sick or exhausted, both these workouts are manageable.  (If you’ve done the stretching workout before, you can fast forward through some of the instruction portion).

Lesson 12

Basic Aerobics III

Oh how I have missed this workout! It’s been several months, probably five or six if I really counted. It felt so good to move again and get my heart rate up. Plus I was able to engage my core almost the whole time, which was a great feeling.

Lesson 13

Basic Aerobics +1

I think I made it pretty clear how much I love Basic Aerobics III. It’s short, but gets the heart pumping and if I could only have a few workouts to choose from, this would be one of them.

I chose Mula Bandha as my plus 1 because I like to try and highlight one of the transverse workouts and one of the pelvic floor work outs at least once a week. Even as I move on to bigger things, this is still my goal because I feel that it helps me remember the basics.

Lesson 14

Totally Transverse

Transitions

Kelly’s Total Body Stretching

This is a great workout. I feel great. This is probably what I wish I could do everyday: core work, light cardio or strength (Transitions is a bit of both) and stretching.

If you are already a Fit2B member, I highly recommend incorporating these into your regular rotation. I try to do TTII and Mula Bandha at least once a week. I try to work the stretches from Kelly’s Total Body Stretching into my day at different points, similar to how Kelly recommends in the video. This way, even if I have a rough week exercise wise and I can’t seem to fit any in, I know my core will remain strong.

Doing this course has helped me get back on the exercise wagon. I know it is something I need for my mental and physical health. I also want to be strong again, for my kids and for my life.

After this I’ll actually be restarting Fit2B Beginning again. If you are ready for the next step, feel free to join me.

If you aren’t a Fit2B member yet, don’t wait any longer.

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Foundational 5+ ecourse: Week 1

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Lesson One: Basic Transverse and Mula Bandha

I’ve done this workout many times, but it this is the first time I’ve done it postpartum. It felt different, harder but yet I felt encouraged to be able to able to use my core at all. I’ve been trying to employ what I remember from my Tummy Team rehab throughout my day but I know that I need to start integrating exercise, if only for my own mental health.

Lesson Two: Totally Transverse

This is harder than I remember, but I will never get tired of this workout. Sometimes when I’m tired, or recovering as I am now, I need to go back to basics. I also appreciate the educational aspect of this workout. There are lots of cues and explanation without slowing things down too much.

Lesson 3: Align it Flat

I tried to keep doing this workout throughout my pregnancy but toward the end, getting up and down off the floor except using a hands and knees position was very difficult. The last few months have not been kind to my alignment as I contort myself into various positions to multi-task while nursing or holding the baby and as my bones, organs and ligaments settle back into place during this postpartum period. Therefore this was an ideal review.

Lesson 4: Mula Bandha

This workout is another regular in my rotation. This is a nice way to introduce engaging the pelvic floor in a standing, functional position. As a mom, I spend most of my day on my feet, so it’s nice to have movements I can refer to while trying to work my pelvic floor throughout the day.

Lesson 5 Pelvic Floor Connections

This is a great workout that I’ve never done when not pregnant. It definitely felt different than I remember. I honestly wish that all postpartum moms had access to this program. I think it would make a world of difference to so many women and hopefully avoid the long term issues that so many carry.

So that’s Week 1, minus all of the other interesting information and resources that are part of the course.  If it takes you longer than a week to feel comfortable with these workouts, don’t feel bad. (I first starting writing this series just after Christmas, so that tells you how many times I had to reset and try Week 1 again).

If this is the first time you are focusing on tummy safe movement, this may have felt like “not a real workout.” I’ve been where you are. I was so reluctant to take time away from serious exercise, as I saw it, to focus on my core. Trust me, it is worth it. Once this course is finished, you will find that your other higher intensity workout will be more effective as you learn to properly engage your core while doing them. Though the best thing you can do is focus on engaging your core and aligning your body throughout the day. Exercise is only for a short time, and as Kelly Dean of The Tummy Team says, “Whatever you do most wins.”

Continue to Week 2

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Fit2B Foundational Five + ecourse

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Now that I’m five months past the birth of my son, I really wanted to get my exercise regime back together. It has been a real struggle. I’ve set a few ground rules for myself. Exercise only five days a week. Either I take weekends off or I can make up for a rough week, either way, I don’t feel the pressure to do every day yet. Sometimes I can’t think past today and my goal is, do SOMETHING today.

This is the first time doing a pregnancy and now postpartum period with Fit2B and I wasn’t sure where to start. But I’ve been wanting to review the new Foundational 5+ ecourse, so that seemed like an excellent way to start.

So where am I starting? At about 20 lbs above my ideal weight. Now, this program is NOT about weight loss. However, Beth encourage us to take waist measurements, as well as weigh ourselves before taking on this course. I have a diastasis measured at 2-3-1 (if you are new at this, that means approximately 3 fingers at the navel, two above and one below). When I was lucky enough to have Beth Learn measure my belly two weeks ago, she told me my separation is pretty deep and my muscles are very disconnected. (I credit the extra weight I carry around my middle for part of this). This is worse than I was hoping given all the core work I did during pregnancy trying to prevent this. I also have an umbilical hernia which grew larger during this third pregnancy than it was at the end of my second one.

Beth also encourages us to take pictures of our bellies. I’ll admit, I didn’t do that. Partially because I find seeing myself in a mirror a little bit distressing still. I look and feel so different than ever before, after this third child, which I’m still coping with. But I’ve been told by others that belly pictures can be encouraging as you can visually see the progress

One of the great things about this course is that if you aren’t sure if you want to join Fit2B, this is a great purchase. You get access to all the Foundational Five workouts, plus a few more. It’s a perfect way to get started. (It might also make a great gift for someone in your life looking to start or restart their fitness).

Next week I’ll begin reviewing the routines, and talking about how I feel as I return to fitness again. If you are just recovering from pregnancy or looking to start exercise again after a long break, please join me on this journey.

Week 1

Week 2

Week 3

You can use the coupon code laundryblog to save 30% off a Fit2B Studio yearly membership.

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