19.1 & 19.2

I've only been going to the gym about once per week, but I figured why not when the Open came around.  Our gym is doing a fun intramural competition and having teammates counting on me to do the WOD every week is a great way to ensure I show up!

80s Theme... what a dork.

19.1

This workout wasn't anything glamorous, just 15 minutes of straightforward work.  I don't think anybody likes wall balls, but I am pretty decent at them.  Before I started I thought I'd probably break them up 7-6-6 but the first set felt manageable at 10-9.  I decided to stick with that since I knew I'd lose a lot more time resting between sets.  It's always so hard to pick up the ball again when you're sucking wind!  I paced myself pretty well and was able to complete 5 rounds + 19 wall balls for 209 total reps.

19.2

This WOD was a repeat of 16.2 with a twist.  Back in 2016, you had to do the whole first round in 4 minutes or you were done (vs 8 minutes for the first 2 rounds).  My whole goal for that WOD was just to make it to the bar for the squat cleans and I failed miserably.  Twice.  I actually did worst my second time.  My double unders weren't great then in general and they were a total mess with the pressure of the Open.

I've actually been avoiding dubs for... about a year now, like since last year's Open when I peed my pants during the workout.  I really wasn't sure how they were going to be and I was super nervous about it.  After a lot of warming up and using the bathroom 3 times, I was ready.

I've been doing pretty well on toes to bar lately, so the 25 went fairly quickly.  My dubs were pretty great.  I was able to put some long strings together!  However, apparently I haven't been doing enough PT homework because around 35 my pelvic floor was done and I felt some leaking.

On the bright side, I was pumped when I made it to the barbell at 3:09!  Despite feeling like I'm slacking at making fitness a priority right now, I am still seeing improvements.  I moved through the 85# squat cleans as singles trying not to take huge breaks in between.  That weight isn't super heavy for me, but 15 of them added up.  I made it back to the bar for 21 T2B before the 8 minutes expired.

Shoutout to Etya for the awesome photos that night!

I felt pretty proud of this performance.  But when I went to PT on Monday, I found out my abs had regressed and I had a 2 finger separation at my belly button.  Between that and the peeing situation, I am realizing that I need to step back and make sure I am doing what's actually appropriate for my current body.  And that I really need to step up my game with my PT homework.

All worth it for this one!

19.3 is happening tomorrow!

My Experience with Pelvic Floor PT

I don't remember exactly where or when I first heard about pelvic floor physical therapy.  I think I randomly came across the topic while I was reading everything I could get my hands on about baby/birth/postpartum (and compiling my 30 page google doc full of information and links - yes I'm crazy).  I read that in other countries, seeing a PT after birth is standard practice, but obviously not in the US.  I also read about the many women who suffer with postpartum complications and never get help, accepting peeing during certain activities as a rite of passage, part of becoming a mom.  The topic can be embarrassing and shameful, so I felt compelled to share my experience to help other women.

After having an amazing birth with no drugs and very minimal tearing, feeling fairly normal only a few weeks after birth, and waiting over 3 months to get back to the gym, I thought my body would resume my regular activity without any lingering issues.  Instead I found myself peeing during certain workouts (just in case I didn't hate jumping rope enough already) and experiencing a lot of discomfort when trying to navigate postpartum intimacy.

I knew I didn't have to live with these symptoms, but I honestly avoided facing them for a while.  I dreaded the awkwardness of explaining them to someone and volunteering myself for more pelvic exams with a new provider.  But a friend gave me the encouragement I needed and a few months ago I finally called my OB for a prescription and made an appointment with a physical therapist that specializes in women's health.

The first appointment involved a full evaluation including a physical exam looking at my abs, flexibility, glute strength and more, as well as an internal exam and a long conversation.  Upon meeting my physical therapist I immediately felt at ease.  She is super easy going and always makes me feel very comfortable.  She also shared the history of how she came into this line of work and her passion for helping people.

And she knows her stuff!  I found out that my pelvic floor was very tight and was basically stuck contracted, so all the kegels in the world would have just made my issues worse!  I also had a small ab separation (diastasis recti), which is normal in pregnancy, but causes that nice mom pooch look and again it's something that I could have made worse if I just resumed my normal ab exercises.  In addition to a weak core and tight pelvic floor, the PT identified that I have weak glutes and I'm also tight in that area and my quads.  It's all related, which did not really occur to me beforehand.

My therapy is a mix of many things.  I have internal release and strengthening activities.  I also do ab exercises that literally started as just me squeezing my abs, lifting my head, and pushing my abs together at the separation.  I have recently progressed to more advanced exercises since my separation has healed, yay!  I also do a lot of stretching, stabilizing exercises, and glute work.

I see my PT every 2-3 weeks and I intend on going until she discharges me or insurance cuts me off.  I pay $75 per visit (with our high deductible plan) and I truly believe it's worth it. All of my issues are not fully resolved, but attending PT has definitely helped and it has also been very educational and given me lots of tools I can do at home myself.

I would recommend any postpartum mom (no matter how much time has passed) or anybody suffering with incontinence issues or pelvic pain to please seek help!  A few months of PT could change everything!

Please feel free to reach out and ask me anything.

What's Up?

Ye ol' blog... how you have been forgotten.  It's been a while so let's do a little check in!

Baby

Vienna is 13 months old and she is officially walking!  And by walking I mean running, we are in trouble!  A week ago she could only take a few steps before falling, but now she's walking the length of our living room.  She's also doing tons of babbling, always telling us stories that we can't understand.  She has mastered a few words (mom, dad, dog) but often repeats things back to us that sound totally legit.  I don't think she's going to be a quiet child... weird ;)  After months of trying 5 different cups, she's finally figured out a sippy cup!  She's working on a bunch of new teeth after not getting any since Memorial Day.  I think she currently has 8 and she's working on 9-11.  She loves climbing in and (and sometimes falling) out of her Pottery Barn chair, reading books, petting the dog, playing patty cake, eating bacon, and being chased up the stairs.

Food

I'm a few days into a Whole20... with some planned cheats.  What I'm doing probably isn't in the spirit of Whole30 (do the program as written, 30 days, no cheats, etc.) but I know it works for me and I needed some kind of structure before the holidays!  I want to remember how tasty all the healthy recipes can be, look a little better in my clothes, and go into the busiest time of the year feeling my best.  We do have a few things planned that are food focused like the Bacon Fest we attended yesterday (worth it!), a birthday dinner out for my MIL, and a Friends Thanksgiving, that I've decided I'm just going to enjoy and not stress about.  But otherwise I'm planning to keep things clean until Thanksgiving... and hopefully maintain a healthier mindset throughout the rest of the year.

A few things on our menu: 

• Spaghetti Squash Chow Mein
• Garlic Lime Shrimp with Cauliflower Puree
• Crockpot Ancho Pork Loaded Sweet Potato Fries
• Broiled Prosciutto Wrapped Asparagus Spears
• Leftover Roast Chicken Soup with Roasted Vegetables 

Gym
I've been making it to CrossFit 1-2 times per week.  I tried to set a Tuesday Friday schedule, which has helped, but I've still been kind of sporadic and I think I may need to switch my Tuesdays for Wednesdays.  I also probably need to start going at 6 am instead of 7... woof!  Sometimes I feel really strong, like when I hit a 15# PR on my overhead squat at 135# and still probably could've done a few pounds more!  Or when I hit a PR on my squat clean at 145#!  And then other times I feel completely out of shape, like during every single workout that includes running, which seems to be pretty often in our recent programming.  I'm really just trying to remember that this is just a season of life, my commitment and level of fitness will ebb and flow with life events.  And any time I make it to the gym is still better than nothing!  I also tend to forget that CrossFit is so tough.  Sometimes I wish I could bring in some average fit people and watch them get humbled.  Maybe I am an evil person... misery loves company lol.

But seriously, how is it November already?