It isn’t always easy but it’s always worth it

It isn't always easy but it's always worth it

I didn’t feel like running today. It was one of those “haul your butt out of the car and get moving at whatever pace your legs will take you kind of days.”

After a week of being sick, I have been chomping at the bit to workout – and with the gorgeous sunny fall weather, outdoors. But for some reason, when time came to put stroller rubber to road, the enthusiasm waned.

It wasn’t the best run, but it’s done and I feel just awesome having finished it.

What do you tell yourself to get through a tough workout and is it always worth it in the end?

Exercise, Breast Feeding and Milk Supply.

Exercise, breast feeding and milk supply.

You’re a new mother. You breast feed. You have a mommy tummy. Maybe you do not have a mommy tummy. Maybe you just like exercise. You are probably worried about starting back into exercise. Not because your body just went through the most difficult thing it will likely ever have to go through. You’re worried about your child. Welcome to motherhood.

Got milk?

The evidence suggests that exercise does not negatively affect milk production. In fact, the feel good hormones, boost in self esteem and “mommy time” are all hugely beneficial to establishing a strong breast feeding relationship. In all instances that I’ve seen where milk production drops with exercise, it has been partnered with a calorie restricted diet. So, in essence, it’s a calorie thing – not an exercise thing. You need enough to support you, your activity and your milk production.

You may have also noticed that the minute your LO latches on you feel as if you have been lost wandering in the full sun of the Sahara for days. The thirst response in action. Many women restrict water intake before workouts since they fear their bladders may not hold up. Do not be that woman. Think of it as a workout for a pelvic floor and stay near a bathroom.

In my own experience, I have found that breasts are much smarter than we give them credit for. They make as much milk as your baby drinks. The only time my production dropped is when we started supplementing. Outside of that I was like an Elsie-the-cow-race-horse hybrid. At Tough Mudder I had to stop half way so that my husband could hold Ama up to my chest since I was too muddy to hold her. You do what you have to do to make baby happy. And as the old saying goes, “If Mama ain’t happy, ain’t nobody happy.” Fitness and health make Mama happy. I have even exercised and breast fed at the same time thanks to the Ergo carrier.

I think it’s all about listening to your body and listening to your baby. My take home is this:

1. Eat nutritious food whenever you are hungry.
2. Drink whenever you are thirsty.
3. Feed baby when baby is hungry or thirsty.

The rest should take care of itself.

Kelly Mom has a very informative article here – http://kellymom.com/bf/can-i-breastfeed/lifestyle/mom-exercise/.

Crossfit Moms

Crossfit Moms

I tried the stroller class thing. The session was mostly walking or walking intensity effort with exercises woven in. I tried the stroller bootcamp thing. Better, but as Goldie Locks, I would have hit my second too small chair. As a runner, I am certainly not the epitome of well rounded fitness but do like to finish my workout feeling like I have really “worked out.” Not saying there is no a real need for low intensity postpartum exercise classes, but there is also a need for the high intensity type. To each their own I say.

I joined a friend at Crossfit Moms last year. I had reached the end of my doctor recommended personal trainer journey as my daughter was unable to go the gym with me and I could not afford babysitting on top of the training cost. Plus, I loved the idea of her coming along and engaging in the class. Which she loved too. Especially burpees. All kids love burpees.

It’s also great to have an awesome and supportive group of Crossfit Westside moms who also like to push their fitness, whatever that level might be. Some moms can rock the weights, some can out-kick in the runs, some have a broad base. It doesn’t matter though. We’re all there, after childbirth, as sleep deprived mothers, giving it what we got. Plus we can talk about engorgement and picky eaters and poop in class and get a warm reception. Our instructor, Tauyna, is also incredibly motivating. She herself is a rockstar Crossfit athlete, but transforms to a humble cheerleader coach, always pushing us encouragingly to where she knows we can go.

Over time I have really seen the progress. Functional movements marrying fitness and challenge is where I like to be.

As mentioned in previous blogs, I have a pretty severe set of physical restrictions that are hugely mitigated by fitness. Such as: two missing muscles (brachialis & anconeus) and radial nerve damage in one arm. This causes a comedic inability to control acceleration and deceleration in olympic lifting. I am sure I look like Mr Bean meets “my mom” lifting. I get over that though. Even though progress is too slow to see, you know it’s happening. And one of the best parts about Crossfit is that you can measure it. My elbow would at one point release on me every time I tried to do a chinup or pushup. Now I can crack out a few with no disengagement. Not bad.

It’s really not for every one though. Especially not the faint of heart or de-conditioned. DIzzy, red-faced ladies about to loose their breakfast decide this bowl of oatmeal is simply too hot for their tastes. Which is just why we need classes like Crossfit Moms. To each their own.

Baby Doping

I for one can testify that women, OK I, possess inhuman strength postnatally. I ended up gaining 35 pounds and ending my pregnancy putting shame to the term “runner” with my best waddley rendition of what I thought running looked like. I stopped at every port potty, gas station and tree to relieve my aching bladder and the rest of the time bounced around trying to ignore it’s crampy plight. The day Ama came was the first of our Sun Run training clinic. That would have been fine if I was participating, but I was coordinating. How could I miss the first run?

So when my water broke in the car on route, I knew it was going to be an interesting morning. After setting up, I slipped into the vacant stairwell to phone and ask the on-call obstetrician if he thought it would be OK that I go for a run. An old crankity fellow, his answer was as disbelieving as it was direct. “No. No, I don’t think it would be OK.” I went into the delivery room in taxed spandex and a pair of now-one-size-too-small New Balance 890s.

Post-baby I felt like I was dragging a tent trailer everywhere I went. But I kept going. I had a great running group who motivated me and supported me through all those breast-feeding walks and blanket shuffles. Plus, I always had to catch up. So as my fitness came back, it just kept climbing. I ran the Sun Run 3 months postpartum and made the top 100 list. I made attempts at training all summer, never surpassing the 3 hour mark for a long run and only on one occasion surpassing two hours. In 2006 I was in a serious accident that left me on a train of injury after injury. Maybe the imposed low mileage helped keep the injuries at bay. I ran a sub-90 half, and to my surprise, and the surprise of my coach at the time, a 3:09 full. The last 3/4’s was painful – but I kept some sort of pace up.

Many athletes have experienced similar situations. Colleen De Reuck set the world record in the 10-mile postpartum. Magdalena Lewy Boulet dropped her 10k time from 32:40 to 31:28, her half from 1:15 to 1:11 and her full from 2:30 to 2:26 post-baby. Catriona Matthew, a Scottish golfer, won the British Scottish Women’s Only 10 weeks after delivering. Kara Goucher PR’d and came 5th in the Boston five-months postpartum. Shayne Culpepper dropped her 1,500m from 4:08 to 4:05, her 3,000m from 9:17 to 8:54 and her 5k from 15:31 to 15:01 after having a baby. Sara Vaughn took her mile time from 4:58 to 4:11. Derartu Tulu dropped her 5k from 14:50 to 14:44, her 10k from 31:08 to 30:17 and her marathon from 2:30 to 2:23 after child birth. Ingrid Kristiansen won the Houston marathon 5 months after delivery. Of course, famously, Sonia O’Sullivan won silver in the Olympic 5,000m 14 months postpartum.

Of course, there are other unfavourable examples. Paula Radcliffe may have won the NYC marathon nine months after having a baby, but she hasn’t come within her twice bettered world record since child birth.

In fact, there is even a rumour that was humoured during the 1984 International Olympic Committee meeting about Abortion Doping. Apparently there had been some talk of known Eastern European athletes getting pregnant and timing abortions at three months gestation and close to a major competition to gain the positive cardiovascular effects of pregnancy and subsequent performance increases. There is at least one official report of a Swiss doctor being involved. The whole abortion doping story may have evolved from forced abortions in Eastern European athletes that became pregnant due to fears about the birth outcomes of babies whose mothers were on steroids or other performance enhancing drugs. Perhaps even the concern of babies born to mothers who exercised at a high level alone was enough to fuel fear about fetal outcome. Remember, this was a time when female exertion was still thought to be dangerous, forget the effects on a developing fetus. In fact, there were no women’s distance running events in the Olympics prior to the 1980s. However, the potential physiological boosts from pregnancy have been widely acknowledged and the theory that an athlete might “abortion dope” to gain a performance advantage is plausible.

Thank goodness there have been no rumours of the occurrence as of late. But it does shed a light on an interesting question, “Does having a baby make you weaker? Or stronger?”

Of course, there is a plethora of additional reasons beyond the physiological changes of pregnancy. Women may have a raised pain threshold and fearlessness after going through labour. They may find more balance in their life and ascribe less importance to the outcome of races. They may be happier. They may use their training time more efficiently. They may simply be tougher. We always consider relaxin’s* role in decreasing joint stability, but it may also increase mobility and tissue suppleness.

On the flip side though, if women are not taking care of themselves postnatally they put themselves at increased risk of musculoskeletal injury. If they do not take in enough vitamins, minerals and nutrients, they risk depleting their bones. The relaxin puts them at increased risk of soft tissue injury. Extreme fatigue and inattentiveness compounds these risks.

I personally belief that this superwoman lift in performance is a throw-back from when we had to keep up with the tribe. It just makes sense that women would get an edge to help them carry along the tribe’s newest and most critical members. So, postpartum mamas, what’s your take? Has anyone seen a major difference in their abilities postpartum for better or for worse?

*Relaxin is a hormone that is present in high levels prenatally that “relaxes” ligaments to allow the pelvis to expand and open up the birthing path. It continues to be present in the body until 6 months, and even up to a year postpartum. It has a global softening effect on all body tissues.