Help me design a fitness plan!

[JTA Mom]

I'm 10 weeks out from my second c/s. After my first, all I needed to do to strengthen my core was carry my ds around.

However, ds2 is much heavier. As in, heavy enough that my back hurts carrying him. I know that my abs are shot, which is normal after a c/s.

The thing is, I can't use babywearing as my sole 'activity' to strengthen my core because unlike ds1, ds2 is much heavier and is gaining weight faster than his older brother.

And with a weak core, I find that doing other things (walking, pushing grocery carts, etc) leads to aches and pains, especially in my back.

Now, by next December, I would love to be super strong. My goal this year (before becoming unexpectedly pregnant) was to, by now, run a half marathon/full marathon. I also wanted to be able to pass a police physical test, which consists of: a. 99 yard obstacle course
b. 165 lb Body Drag 32ft, c. Chain Link Fence Climb 6ft, d. Solid Wall Climb 6ft,e. 500 Yard Sprint and f. 1.5 mile run (completed in 14 minutes or less). I don't want to be an officer, just fit enough to be one. :) In my mind, being capable of completing all of those back to back would show true fitness, since it's a very intense and multiple skills test. Oh, and I'd love love love to be able to do 15 pull ups. I have never managed to do one in my entire life.

So, my fitness goals are to

1) Strengthen my core so everyday activities don't hurt my back so much

2) Be able to run a half marathon/full marathon by Dec 2011

3) Pass the Police Physical test (say, by September 2011?)

4) Last, but not least, be able to do 15 pull ups.

Right now, I'm kinda lost. I have done the C25k plan before, so will want to do that. However, my abs and back are too weak to go into even jogging right now. I am taking long walks (~1hr) at 3 or 3.5 mph at least 4-5 days a week for sanity reasons.

What else can I incorporate? How should I step ladder all these things so that by next December I'll be able to have accomplished all of these goals?

I am also pretty overweight, so will also be losing weight throughout the year. However, from past experience, I seem to gain strength pretty fast. It's the cardio that's much more difficult, as is getting the eating down. Right now my problem is not getting regular meals. I find it much harder to grab something to eat with two kids, each of whom magically seem to get hungry right after I've fed the other! lol Need to figure out quick make ahead meals/ideas, etc too.

Thanks!

Ami

[JTA Mom]

No one? Any tips? Even if just to say you think I'm crazy!

Ami

[kittywitty]

I have not had a c-section, but I have had a myomectomy which left me with equivalent scar and muscle problems in my abs. I hope someone who has had a c-section can give you better advice!

I have found doing postnatal yoga and pilates to help with core strength the most in the early postpartum period-even 10 weeks would be a good time to start. It will have to be slow and be careful with yourself. I find I end up with back pain if I push too much core strength too soon. I would try starting with walking, stretching, and simple core exercises like the plank pose. Also work on leg strength in squats and lunges. Do you have access to an elliptical machine or any aquatic exercise classes?

[JTA Mom]

Thanks, KittyWitty!

I do belong to a gym, so yes, I can get on an elliptical machine or in the pool. That, and I believe MIL's association has a pool that I could use too.

Do you have any video recommendations in regards to the Pilates and prenatal yoga?

Thanks so much for mentioning those, btw. I totally forgot about them. lol

I am trying to go slow, just feeling a bit weird since all I needed to do last time was wear ds. Ds was born preemie size though, and at 2 mos was 9lbs. This little one was born nearly 7 lbs, was 10.5 lbs at his 6 week checkup, so no idea what he weighs now, but it's much more. He's fitting into 6 mos clothes!!! My plan of just wearing him flew out the window, lol. I do hold him a lot though, but I have to be sitting. If standing,only for short periods. I'd love to strengthen my abs enough to just pop him in my sling and go.

Ami

[kittywitty]

I have the Element prenatal & postnatal dvd-I really liked the prenatal part so I hope the postnatal is just as good. I also have Gurmukh's which I watched half of. It is excellent, though kundalini and a little more intense than I should do right now, so I'm waiting. I was sore after only doing 20 minutes of it. For pilates, strangely enough I like Denise Austin's videos, though I have a prenatal pilates video that I liked and am going to try to find a regular one with the same instructor-I will have to find her name later. Rainbeau Mars is good, but her stuff is much more intense for postpartum and should probably wait. I would work mostly on the plank pose and arm & leg exercises other than elliptical/walking and even aquarobics until you build some stomach strength.

I forgot to mention before, but belly dancing has greatly strengthened my stomach strength. I actually found muscles I hadn't used since pre-op. I would recommend a Rachel Brice or Sadie video if you are interested. It has helped me a lot.

My LO is quite big, too. Almost 10 lbs. at 2 weeks and a little too heavy to exercise with! I do plan on jogging with her in the stroller once the weather warms in March, though (I'm doing C25K again).

[JTA Mom]

Originally Posted by kittywitty 

My LO is quite big, too. Almost 10 lbs. at 2 weeks and a little too heavy to exercise with! I do plan on jogging with her in the stroller once the weather warms in March, though (I'm doing C25K again).

Thanks for the recommendations! I will netflix 'em and try them out. As for our little ones, by the time we're both strong enough to work out with them, we'll get super ripped really fast! My sister, trying to be helpful got me a Pilates with your baby book. By the time I can do those moves with my munchkin, I will have the hardest abs of my life!

Anyone else have any input?

Ami