Tag Archives: physical therapy

Maternity Update

31 Oct

Well, tomorrow I hit 38 weeks. Which basically means little man could come any time… or he could wait another 2-3 weeks. I’m not great at the waiting game but I am trying to cherish the time left as a young married couple- before we officially turn into a young family.

Last weekend hubby and I celebrated our 3rd anniversary up in the Blue Ridge Mountains. We had a great time but I have to admit the hike was a lot more challenging than I thought it would be. It’s basically only thanks to the patience of my husband and some encouragement from others on the trail that we made it to the top. I do have to say though, we still beat the average time listed on the trail guide so… I consider it a win.

Top of Humpback Rocks

We also took the time to get maternity photos taken and I have to say I love the work by Living Radiant Photography! They’re based out of Baltimore and if you’re looking for a wedding or anniversary etc. photographer, you need to check them out. Here are just a couple that I love (I had such a hard time narrowing it down…)

laura luke quiet waters park maternity session living radiant photography color photos-60 laura luke quiet waters park maternity session living radiant photography color photos-82 laura luke quiet waters park maternity session living radiant photography color photos-101So all in all, the pregnancy is going well. From a fitness point of view, I’ve gained a total of 20 lbs and have continued with physical therapy (so core and glute strengthening) throughout the pregnancy. Due to palpitations and difficulty gaining weight though, my other workouts have been limited for some time now. I’m looking forward to getting back to it but I know it will be quite the process to regain my strength and stamina.

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Upper Body Pregnancy Workout

13 Jun

You’ve probably noticed I’ve been a bit quiet…. There’s been a lot of adjusting going on. Obviously adjusting to being pregnant (now 18 weeks) but I’ve also started a new job with a longer commute and have learned I will be starting a Nurse Practitioner Program this September. Lots of exciting things but took a couple weeks to get used to the new routine!

If you’ve been following me on Facebook or Instagram you know I’ve really been struggling with shortness of breath this pregnancy. After lots of testing and multiple follow ups they’ve ruled out the big scary things so I finally feel comfortable trying to add regular workouts back into my new routine. Up until now I’ve been staying active but not doing “real” workouts as often as I’d like.

I have been using “Fit & Sleek- Prenatal Physique” with Leah Sarago and that has definitely helped me stay active. I like that they break the workouts into 15 minute segments so I can really do whatever I feel up to that day. Obviously compared to training for the bikini competition though, it sometimes feels like 100 steps backwards. I’m trying to focus on just doing my best with where I’m at right now and making sure I’m taking care of the baby too.

Fit & Sleek Prenatal Physique- Prenatal Workout with Complete Pregnancy Training Plan

Today was a good day. Hubby and I went for a bike ride this morning which was a really nice way to at least get some low intensity cardio in. After finishing some things around the house and sneaking a nap in I did my strength training later in the day. Mainly focused on upper body, the workout looked like this:

Warm Up

3 sets:

  • 12 squats to bicep curls
  • 12 Tricep Dips

3 sets:

  • Straight Leg Deadlifts with Upright Rows
  • Tricep Skull Crushers (I used the BOSU to put myself on an incline so I wasn’t flat on my back)

2 sets:

  • Planks (30 sec on forearm, 30 sec with straight arms)
  • 12 Lateral Shoulder Raises
  • 10 Front Shoulder Raises

I finished with my physical therapy exercises I hadn’t incorporated and stretched out a bit. I didn’t realize how tight I’ve gotten with fewer workouts so I guess it’s time to start stretching more too.

17 weeks

A few days ago at 17.5 weeks

Meet My Team

7 Feb

I’m ten weeks out! I still feel more nervous than anything. I guess because I feel so far from where I want to be. But, I am starting to see changes so, trying to focus on that.

The most common question I’ve been getting lately is how I can do all this with a back injury. The simple answer is, with a great team. I’m fortunate to be in a position that allows me to have a full team of people behind me. Not just my hubby and family and friends but people who are experts in their fields.

My coach: Jill Vadala– She’s the one who makes sure I don’t look like an idiot on stage. Diet questions, meal plan, supplements, bikinis, everything in between

My trainer: Mike Brooks @ Sport & Health– He keeps my workouts changing and within the limitations from my physical therapist. Also deals with my insecurities and keeps me pushing forward.

Physical therapist: Patriot Sports Medicine- They’re awesome and Kayla has dealt with more exercise questions and texts than she probably bargained for! All while correcting my form and making sure I stay within my limits to strengthen my back, not injure it further. She’s my exercise voice of reason.

Dietitian: Rebecca Mohning- She makes sure the competition meal plan still allows for proper recovery and falls within my metabolic needs. She’s my nutrition voice of reason.

Not much of a secret. I’m doing everything I can to follow a dream without risking further injury. It’s an intense training and meal plan but I have a team of people making sure I stay on the healthy side of the extreme while in prep time. The farther into this I get, the more people I meet. I try to learn what I can from advice offered and make sure that my prep is working for me- both physically and mentally.

Let me be clear. I am not suggesting that in order to compete you need all of that. Plenty of people compete all the time on their own or with one of the four. This is just what hubby and I decided would work best for me (and for us as a couple, he gets peace of mind).

Lunges for Legs

28 Jan

First of all, a little competition update. I’ve found a coach and we decided that for this season I do not have the muscle mass for the figure class but I’m not giving up! I will be competing in the bikini class on April 25. Which means I’m already at 12 weeks out! After my momentary freak out of realizing how close it is, I am now very excited!

leg day

That being said, slight shift in how I’m working out and today was leg day! I haven’t done this many lunges in months. I can’t add in weight on moving lunges yet– have to focus on keeping my core tight a bit longer and get my pain under control– but you can easily add weights to any of the lunge movements.

Warm-up:

10 Walk out push-ups

5 Walk out spidermans

Workout:

  • 2 x walking lunges, run back (lunge down the court one way, run back)
  • 2 x lateral squat walks
  • 2 x grapevines
  • 2 x backward lunges, backwards run back

Superset (3x):

  • 12 squat to ball toss
  • 12 straight leg deadlift with hammer curl

Superset (3x):

  • Walking Lunge to scale (I’ll try to get a video up soon)
  • Walking lunge to balance
  • 20 calf raises

Superset (3x):

  • 12 hamstring bridges
  • 20 core exercises (I alternated in three of my diff. physical therapy exercises, if you’re doing the workout just add in an ab exercise)

Off to a doctor appointment and physical therapy for the day. Hope you are having an awesome week!

How do you relax?

14 Jan

Today was my last day off before working the next two. It might not mean much if you’re used to a 9-5 schedule but on days I work, I get almost nothing else done. Especially because, lately, I get home and my back hurts so badly I spend the rest of the night on the couch. On the plus side, it seems like things are working out for me to get back into physical therapy so hopefully that will start having a positive effect soon.

My last day off of a stretch is always really busy, luckily today I got everything done on my list. Heck before 11 I had cleaned the whole house, done the budgeting, and updated some Instragram and Twitter settings (@FitAndBusyRN). Then I had physical therapy and a couple other appointments which left only about 30 minutes to workout this afternoon. These are days I love Nike Training Club. 30 minutes, decent sweat and shoulders were BURNING.

At first I was feeling guilty but between cleaning the house, physical therapy, and a short but intense workout my body is tired! Sometimes I forget that even non-workouts (i.e. cleaning today) can be a great way to burn some extra calories. After my appointments I came home and spent another 20 min or so stretching out and now I’m just taking some time to relax before my next two days.

I’m planning a shrimp and quinoa stir-fry for dinner once hubby gets home. If it turns out well I’ll try to post the recipe. I think playing around with recipes and having a nice glass of wine is probably one of my favorite ways to unwind at the end of the day. What about you? Do you cook to relax? Take time to watch a movie? What’s your go to?

Train together, stay together

22 Dec

Happy Monday! More importantly, Merry (almost) Christmas!

Lately I’ve been dealing with a lot of increased back pain so workouts have been fewer and lighter. This is also why I’ve been posting almost nothing. I realized though that while I do need to work within my limits and not make the problem worse (and still be able to do my job as a nurse), I was falling back into using it as an excuse to not workout at all. Enough is enough. So, aside from my physical therapy exercises I’ve been working to get back into workouts.

In the spirit of no excuses, hubby and I have recently made a friendly competition. We made a monthly calendar and are tracking when we workout. Whoever works out more that month gets to choose what we do for a date day. We try to do a little date every week (even if it’s just take out and a movie at home) so this will be an activity or something out of the normal for our “special” date. Do you workout as a family or do things to motivate each other? Or do you have a workout partner/friend who challenges you?

One of my favorite photographers, Mike Cadotte

One of my favorite photographers, Mike Cadotte Pictured: @Gable_fit and @Anthony_traps, find them on Instagram!

Example of today’s workout:

20-30 min of PT exercises (core and glute strengthening)

20 walk out push-ups

2 sets:

20 deadlifts

20 split lunges/leg

2 sets of 20 hamstring bridges

1 min plank

30 sec side plank/side

10 Pilates roll-ups

3 Sun Salutations

November progress

12 Nov

I have not been in a gym in… let’s just say awhile. But that doesn’t mean I haven’t been working out. I have been doing T25 workouts and Yoga Meltdown and just trying to be active every day. It has taken some time but I’m learning that finding new workouts doesn’t mean I’ve “quit”. I’m just finding options that work better for where my life is right now. I can’t spend an hour and half in the gym 3-4 days a week and maintain my other priorities. I CAN however do 30-45 minute workouts 5 days a week and free up the other hour. I know this is something I’ve written about before but, it’s one of those things I have to keep reminding myself of. Changing your workouts to fit your lifestyle is not a failure, in fact, it’s the opposite. It’s finding a way around your obstacles.

Hopefully, really really hopefully, at some point this winter I won’t have to be going to physical therapy once a week which will free up a lot of my schedule and I’ll be able to get back into strength training. My long term goal is to strength train twice a week and stick with my 30 minute workouts the other 3 days. Don’t get me wrong, these workouts do a lot of body weight training which is great… it’s just not quite the same for us gym rats.

What changes have you had to make to maintain a healthy lifestyle with changing life priorities?

Scott Traczyk  Photography

Scott Traczyk Photography