Oh, hey. Wow. It feels good to be back here. I've had a lot of life going on . Like, A LOT of life. Everyone in my house had the flu, including me. Like, full-blown Influenza. It was awful. Then my husband and I traveled out of town to check on an ailing relative. You know, life.
All of this life was not conducive to my workouts or frankly, healthy eating. Raise your hand if you ate too many chocolate eggs on Sunday! I feel like Easter is the new Halloween, but that's a post for another day. Anyway, I was so anxious to get back to workouts and healthy eating.
I got off the plane at 11:30 pm Friday night and was heading to Running Club by 8:30 Saturday morning. I got over the hill from the parking lot at North Carolina Museum of Art and saw Elaine with the runners, warming up and preparing to start. I looked to the right and saw Cindi with the Body Back girls beginning class and I lost it. I cried. All that life came out in tears. I was so happy to be back with my people. I was so glad to be in workout clothes.
My first workout back after two weeks wasn't all I'd hoped it would be. I still had a lot of congestion. The doctor said I would. The late flight home meant I was fatigued and still dry from the airplane air. I haven't gone two weeks without working out in a long time. Elaine warned me to take it slow for this first run. Did I listen? Of course not. Well, until I had to.
Wham! Going up one hill, my body reminded me of all it had just been through. It was like, "Ha, Amy! You silly girl! A vicious strain of Influenza just infected your body and you think you're gonna be able to catch your breath? Ha! Here. Here's a big wad of mucous!" So, I modified and walked when I needed to. I did some extra stretching and hydrated.
I flashed back to the first time I worked out after having my second baby. My first Stroller Strides class was when Henry was just 2 1/2 months old. I overdid it then too. Yikes.
So, I got to thinking about some tips and ideas to think about if you're getting back into workouts after an illness, injury or after your postpartum checkup.
- Hydrate. Drink water. Think clear pee. Keep yourself hydrated, especially in warm months and if you're nursing.
- Wear supportive undergarments or any needed medical devices. New moms need a supportive nursing sports bra. Coming off an injury? Has your doctor recommended a knee brace or ankle brace? Wear it.
- Take it slow. Do lower impact modifications provided by your instructor. You didn't get a modification? Speak up!
- Not up for class yet? Start with low impact exercises at home. Stretch and do yoga. Do Kegels with some calf raises. Hold plank for 20 seconds at a time. Work large muscle groups with sequences like 10 squats, 10 forward lunges, 10 back lunges. Repeat. Push the stroller around the neighborhood for a good walk.
Don't feel like you have to go full strength the first day back. Be kind to yourself. Your body has been through a lot.