Archive for the ‘exercise’ Tag

Pregnancy Exercise   Leave a comment

I really wanted to run through my pregnancy. Oh well. How some women train for and run in marathons while pregnant is beyond me. I dropped as soon as the first trimester exhaustion train hit me. For a couple of months I could barely go for a mile walk. At one point I thought I had my energy back and I went running. I went on my previous short run route of two miles, and got almost three-quarters of the way before I had to stop and walk because I was afraid I’d collapse. I waited a few weeks before trying again. Then when I finally did have my energy back I got in one run before the temperature shot up into the mid-90’s. Given how difficult it is to stay hydrated while pregnant, and the risks of elevated body temperature to fetal development, I would not run while the daytime temperatures were above the low-90’s. And since we started October in the 100’s, that meant that I’ve only had a month of cool enough temperatures to even think about running. I was hoping to get in one 1-mile run per week, but I’ve only managed two runs in a month. I’ll take it. Unlike all the people who warned me that I wouldn’t be comfortable running with all the relaxin coursing through my body and stretched ligaments in my belly, I’ve had no pain in joints or abdominal region while running. Really intense soreness afterwards, yes, but pain no.

Since I couldn’t run through the summer I tried to figure out alternatives. Walks with the husband are good. Healthy for the body, the mind, and our relationship. Belly dancing, “slow calisthenics”, and light strength training have also been on my list. I’ve been trying to get back into regular strength training for a while now, with no success, so it’s not surprising that I haven’t been able to make it a go in the last few months. Occasionally I’ll do a couple arm exercises and some lunges or wall sits, but it’s been really hit or miss. I’m doing a little better with the slow calisthenics. By slow calisthenics I mean most of the same exercises I did back when I ran track and rowed crew: high knees, butt kicks, shallow jumps, and deep jumps. But what makes them slow is that I’m doing them without the jumping part. Even without the jumping aspect a few minutes of these exercises are both an aerobic and a strength workout. They are also the perfect way to finish off a little belly dancing session, as well. I never managed to drag myself out of the house to take a belly dance class, so I’ve only used the one video that I’ve had for years. At this point I know the basic moves from the video, I just suck at doing them, so I wrote down the list and instead of belly dancing in front of the TV in the living room I’m now belly dancing to a CD in our bathroom where I have a couple mirrors. One thing about belly dancing while pregnant is that I can’t see what my hips are doing, and my perception of what my belly is doing is totally off since in my peripheral vision it looks like my belly is always sticking out. Using the mirrors helps me know what I’m doing, and also helps to make sure that I’m not arching my back.

But what about those exercises that pregnant women are “supposed” to do? Things like pelvic tilts (aka cat and dog), leg lifts, and groin stretches? Well in my opinion slow calisthenics and belly dancing are a more fun way of doing pelvic tilts and leg lift-type exercises. I don’t do them every day, but hopefully it’s enough to keep my muscles toned and ready for the squatting etc of labor. I don’t have back pain, so I’m not worried about not doing daily cat and dog stretches. When I get out of the shower at night and my body is warm I try to remember to do some quick stretches. I’m rather proud of the fact that I can still touch my toes (I don’t think it counts as cheating that I have to spread my legs a bit to make room for the belly). In the next month I hope to focus more on flexibility and stretching, as well as not stressing out and tensing up my muscles. While I’m an expert at making life difficult for myself, I’d really like to have toned and relaxed muscles for labor and not make that any more difficult than it has to be.

Posted November 7, 2012 by mayakey in health, pregnancy

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So How Did Pregnancy Prep Stack Up to First Trimester?   Leave a comment

(Side benefit to getting my energy back – I have time to blog again!) For the last few years I’ve been preparing for pregnancy, preparing to be a good host. My goals included diet improvement, strength training, meditation, and posture improvement. Well, now that it has happened, how did I do for the start of the “race”? Better than I think and feel I did, but unfortunately what I think and feel matters regardless of whether it’s true or not. Psychologically I felt lost. Like I was alone in the middle of a lake, just floating in my in my life preserver, to tired to swim or cry or do anything but hope a current pushed me to safety. To be completely honest I’m just incredibly grateful to the universe that my blah never turned into depression, although there were days when I was very afraid. Thankfully pregnancy brings hope and excitement along with blah.

Over the last couple years improving my diet has been a huge focus. My sugar intake was already below the 5 tsp (20 grams) recommended intake, except for special occasions like birthday celebrations. How did I do in my first trimester? Just fine, thank you. I think my sugar craving has actually decreased and my chocolate cravings are fluctuating between non-existing to mild. There were a handful of splurges in the first couple of weeks as I was just desperate to get food in me and stop the hunger and nausea; and I did give in and buy the requisite saltines as emergency gut fill. Another goal was to avoid regular junk food. How’s that going? Completely derailed. Even with a nice sour cherry-pecan trail mix at my desk, a free bag of salty potato chips wins when hungry (even well knowing that the chips won’t make a dent in my stomach). This is totally a willpower check, and I’ve absolutely failed over and over again. As I feel better, though, I’m failing less often/badly.

The last big diet-related goal was the most important to me, and that was increasing my intake of fruits and vegetables. I really did get into the habit of making sure that I was eating at least one serving with every meal, and even snacks had a component. Unfortunately in my first day of nausea I made the mistake of forcing myself to eat my leftovers for lunch, and was almost unable to think about eating a non-avocado vegetable for a couple weeks. I can honestly say I felt crushed, and found it downright depressing to be consuming almost 100% carbs, fat, and protein. Isn’t that stuff supposed to be comfort food? It just left me feeling more blah then exhaustion already made me feel. It’s been a rough haul, but I’m back to vegetables (although bitter greens may have been an extremely unfortunate casualty of war). I’m not even trying to hit every meal yet, since the number of daily meals has just about doubled, but it feels good. The temporary catastrophic failure of this habit is probably the biggest contributor in my overall psychological struggles.

The attempt at restarting a regular strength training routine had already failed before I got pregnant. So being so tired that I didn’t run or do strength training for a couple months is kinda moot. Except for the fact that I love running, and when feeling blah not being able to run just contributes to more blah.

The next major thing that I did as part of my preparation was to commit to daily meditation. It was awesome, felt great, and may have been one of the best decisions that I ever made in my life. With the exception of one evening per week at my prayer group, I haven’t meditated since April. Blame the exhaustion, every evening I go from up to crash in about 5 minutes. Sometimes it’s at 9, sometimes it’s at 11, but when I start thinking about brushing my teeth and meditating my body decides it’s time to sleep NOW, and not in ten more minutes. For my own psychological state I’d really like to get my act together again. Daily meditation just felt so incredibly awesome! Luckily the calming, centering, and grounding effects have lingered so far.

My efforts at improving posture is one of the current goals, specifically focusing on lower body posture. I can proudly say that I managed to not cross my legs even as my mood dropped. Feels especially good since at my last massage my therapist found that my pelvis is significantly more level than it was a few months ago. This goal is still on track (keeping a better stance – feet shoulder width apart), and growing (keeping my back and neck straight).

Posted June 27, 2012 by mayakey in centering, goals, health, pregnancy, psychology

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No More Excuses, Just Do It   Leave a comment

I declared the month of October to be “No More Excuses, Just Do It” month for me. You know how sometimes you have to really focus on something that you want to change to get momentum for the change? You know how it’s harder to regain a good habit than it is to lose a good habit? Well that’s what I need to do, and I’m sick of internal excuses.

The relatively easy stuff that I am focusing on this month is regaining the good habits. During this whole move process I did manage to maintain lots of good habits, like eating a vegetable snack instead of crackers in the afternoons; but I also had to drop some good habits. Some things had to be dropped from my regular routine in order to have time to clean the new house, take care of transferring utilities etc., select and install the new flooring, pack, move, unpack, and take care of the little things that come up during a move. What got pushed aside? Running, strength training, meditating at night, and getting to bed before midnight. Since I was getting to bed late, I was having trouble getting up in the morning and not getting to work before 9, which then made evenings feel frantic. As soon as the unpacking was mostly done I started running again because the urge was so strong, but everything else is still a struggle to get back.

The more challenging stuff that I want to hit hard and make some changes are the lifestyle changes that I’ve been “trying” to make, but failing. These include journalling regularly, and not eating dinner in front of the TV. They were both goals from last February that I have not been able to meet yet. Not meeting them has become a psychological burden because they are important to me and I am upset with myself for not committing.

So, without further ado:

I, Maya Key, hereby commit, during this month of October 2010, to do the following:

  • Wake up with my alarm (7ish) and actually get out of bed
  • Get to work well before 9
  • Leave work by 5:45
  • Restart my strength training regimen
  • Not eat dinner in front of the TV
  • Meditate for 10 minutes every night
  • Get to bed by 11 or 11:30
  • Journal on weekends or as needed

Posted October 6, 2010 by mayakey in goals, psychology, spiritual practices

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