Bod Blog

Tailbone Pain By: Sarah Brenon

Tailbone                   

Coccyx pain or Tailbone pain and pregnancy, not a good combination! Not only is there morning sickness, sleepless nights, sore breasts and all the other discomforts that go along with being pregnant but you can also add Tailbone pain to that list. I am now pregnant with my second and at 22 weeks I am feeling good with the exception of my gosh darn tailbone!. I was one of the few lucky ones that got past the first trimester without morning sickness but in place of that I have severe pain in my lower back.

The feeling of cracking your knuckles and not getting the satisfaction of the crack is how I feel but in my lower back. It is a pain that is sharp and ongoing. It hurts when I sit too long or stand too long. Really whatever I do it hurts! When I go on walks with my daughter pushing my jogger, that's the worst!! I am a girl that loves to walk and I continued to walk until I couldn't take the pain any longer.  I was so used to working out almost every day during my first pregnancy that this is not easy for me. Thankfully it is not bed rest but it does make you slow down a bit.

I told my OBGYN right away that I was experiencing discomfort with my tailbone and she suggested a couple of things to help. Start with a swimming noodle and lie on your back with the noodle placed under your tailbone pressing your hips upward and roll over the noodle back and forth. In this position drop your knees down to either side of you and feel your lower back open up. Try getting a warming oil such as Mother's Oil and have your hubby rub it on your lower back or a warm bath is always a great way to relax and relieve pressure. They also make a coccyx pillow that you can buy to sleep with.

The pain, sad to say usually lasts until after labor. As the baby grows it gets worse as it puts more pressure on your lower back. As the baby grows it also moves up so there is a chance of some relieve in the pressure about ½ through your pregnancy. Tailbone pain may also lead into back labor during delivery. So get ready, take it easy and try and to avoid sitting on hard surfaces, sitting in general for too long or exercising for more than 20 minutes a day.

H2o time! By: Sarah Brenon

With the warm weather coming why be stuck exercising indoors? Get out there and find a pool. There is no better place to exercise then in the pool...Why??? Your weightless!! This should feel good, fluid like.  You may not break a sweat but I want you to feel your legs burning! Here is a 30 minute routine that you can do in the pool. Now I am not sure how deep your pool is so with all this exercises go as far as you can touch and then turn around.

 

Laps: Start by walking around the perimeter of your pool 3 times. While walking do bicep curls use the resistance of the water as your weights.

 

Lunges: Start at one end of the pool and lunge alternating legs all the way to the "opposite side of the pool. Do this 4 times back and fourth, so all together 8 laps.

 

Run/ fast walk- I want you to hold onto your belly and run/ fast walk across your pool, starting on one end and going to the other.. You are not going to be going very fast so don't worry but still hold your belly. Do this 2 times so 4 laps.

 

Squats- Stand side ways and SQUAT! Holding onto the side of the pool, go from one end to the opposite end. Turn and go back.  Do this 4 times so all together 8 laps.

 

Paddle- If you have a kick board (if your don't, get one. They are super cheap at drugstores) place your chest and arms on the board with your belly hanging in the water and your legs straight out behind you. Kick like your life depends on it. Kick hard! I want your butt burning! Start at one end and kick towards the opposite end. Do this 2 times so 4 laps.

 

Laps- repeat!

 

And that's it, easy, basic but just enough to feel a burn! And the kicking will target your butt and make it burn!. Remember have water close and take breaks in between laps and exercises. Have fun and don't forget to wear sun screen : )

 

 

First run post baby

6 weeks post: Ahhh so this is what I have been dreaming about. The first sweat, the first salty forehead, the wind in my face, the pounding of the pavement. Well not exactly the reality, I felt like I was back at square one. I worked out my entire pregnancy and it helped with my quick recovery, but my cardio is a long way from where it used to be. I shoved myself into two sports bras and off I went,  my lungs burned, my legs got blotchy red and itched from my circulatory stystem on overload, And I felt  my tummy jiggle with every step. If that is not motivating I don't know what is:) It tunred into a walk/run and I have never been so excited to have my shoe come untied.

Flash forward 12 weeks:
My son is 3 months thankfully almost big enough for the jogger! With every run it got easier, the muscle memory is there. The "distance" runs will come... right now I am enjoying short sprints (Thats all there is really time for anyways, right?!)full of explosive speed. Great for speeding up the metabolism!

Tip: your body is still tight from all the pregnancy changes so stretcing is really important pre and post workout!

You can do it!

Whatever trimester you are in, first trimester, 2nd trimester, 3rd trimester, or postpartum, remember this  is such a special time in your life and it will be over before you know it. And any aches and pains or sleepless nights are all worth it when you little one looks up at you. Taking time for yourself to be active and work out is very important both physically and mentally. SO all of my hot mamas no matter what stage of pregnancy your in keep it up!

Sneak in a prenatal workout

The days fly by and sometimes we don't have time for a "workout" per-say so do this quick exercise routine before you go to sleep and and in the morning.

The tooth brush squat

 great time to do a set of 20 squats while you polish the pearly's

mouth wash wall sit 

While you are distracted by your Listerine swish do a wall sit have you back straight up against the wall and you legs at a 90 degree angle or as close as you can get so it will look like you are sitting in a chair shoulders back and hold try to get up to 30 secs.

This was my favorite especially towards the end with my big belly it was a fun challenge

sink lunges hold on to your sink and do slow and control lunges 20 on each side.

Do child's pose in bed have your knees on the sides of your belly and sit back on your legs reach your arms forward feel the calmness, breath and lengthen your arms. My husband liked this pose too,its a great way to start and end your day:)

Get your body back in One two three

So your doctor has given you the two thumbs up now what?

Step one:  Relax don't put too much pressure on yourself it will take some time but with rest, healthy diet, cardio and strength training. You will be back  to pre baby bod quickly

This step is hard for me. As a runner I have to remind myself that is takes time to get your endurance back. 

 

Step two: Be consistent. Try to set goals and keep them example start with  2 times a week. "I will get a walk, a workout, a fitness class, or DVD in two times a week". Sometimes due to exhaustion or an uncooperative little one this doesn't happen, just aim for it. 

Step three: don't be afraid to push yourself after a few weeks at the same repetition and intensity we will Plateau so kick it up a notch. Change your normal  routine up and reap the benefits. 

So what are you waiting for go sweat! 

Working out and Breastfeeding

One of my prenatal clients asked me "Can I workout while I am breastfeeding?" You Absolutely can!! Here are some tips to make it easier. First of all  get a very supportive sport bra or double up (I personally like to layer cute colors). The tighter the better so your "girls don't get in the way, and the support will equal comfort. "Will it affect my milk production?" Not to worry it won't affect your milk production but make sure you are hydrating the whole time and are eating plenty of healthy calories so that you aren't in a deficit . Not eating enough and dehydration can affect milk production. Also if you don't have time to take a shower before you breastfeed use a gentle wipe to clean of your chest so your baby can smell your skin and not be turned off by a salty taste. Keep it up mamas!

Get Up Get Moving! By: Sarah Brenon

While at the park with my 2 year old daughter I was relaxing on a bench drinking my iced tea with a girl friend of mine and up comes this cute mom in her workout gear, either just got home from the gym or going to the gym after I thought, NOPE, she was at the gym! She was using the park as her gym while her kids played. I thought it was awesome! I approached her and she said she didn't have a whole lot of free time to go to the gym, BUT she does take her kids to the park every day. She combined the two! I got inspired. Even I find it hard to make the time to do my workouts, the days fly by chasing after a 2 year old. Talking my daughter to the park is something I do at least 3 times a week and just sitting on the bench watching her is no longer what this momma is going to do.

I did it, granted I felt like a dork doing lunges on the grass, or tricep dips on the bench, but I know I motivated those other moms standing around. I did try and go a little earlier so it was not so crowded. But it was great! Try it yourself who knows you may get another mom to join you! You can get a good workout utilizing the equipment at the park. Here are some ideas...

10 Tricep dips on benches

10 Lunges

10 Calf raises on stairs

10 Push ups

10 Pull up's using the monkey bars

Repeat 3- 4 times to break a sweat and feel great

 

Try it! It will make going to the park much more enjoyable for you! And your kids will love to see mom "playing" to. 

 

Delivery!

Jack Ryan Heuser was born on Feb 18th. It was a wonderful experience. After 2 walks and spicy pad thai dinner the contractions hit, he arrived at 2:30am. I had a great labor and delivery. The birthing ball/stability ball really helped me get through the contractions. 

 Jack is just about a month old and  my husband and I are loving every minute of it. I worked out throughout my pregnancy just like my clients and  I reaped the benefits. I am already back in my jeans. So mama's keep up the prenatal workouts it is worth it!

New Trainer: Welcome Sarah!

There is a new addition to the Tight Bod with a Pod family. Sarah Brenon is our new trainer! Who we feel very lucky to have with us. She is prenatal certified and very passionate about a balanced healthy lifestyle. She has tons of knowledge and advice so feel free to reach out to here. We welcome her with open arms and want to thank her for becoming a  part of the family;)