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Cari Fit

Cari Fit

Fitness Advice, Workout Tips, and Inspiration

General

My Birth Story, Plus Tips on Recovering From A C-Section

I’m excited to share that I just welcomed baby #3 into the world about 2 months ago and couldn’t be more in love!

I wanted to share a little bit of my birth story and about having a c-section since I’ve had some requests to share and it’s relevant to my blog (health/fitness). Scroll to the bottom for my Q&A. For those of you who aren’t interested in baby topics – I ask you to just be patient with me because the next few posts may center around that since that’s what is going on in my life and also driving my current fitness routine. I plan to start sharing details of my postpartum workouts once I start working out. Even if you haven’t had a baby – I think they could still be useful.

Overall, my pregnancy this time was similar to my first 2 pregnancies – except that I started out 10lb heavier. During the first and second trimesters, I was still working out at the gym 3x per week doing a mix of cardio (usually 30min of treadmill walking with inclines or boxing intervals) and strength training for about 1 to 1.5 hours each time. For strength training I spent extra focus on my back, glutes and legs to avoid having back pain. I did a lot of deadlifts, seated leg extensions, squats (first trimester) and walking lunges. But, when we got hit with coronavirus – I started a walking routine at home. I tried to go for a walk almost every night for 30-45minutes in my neighborhood and I felt it kept my sanity and I think is helping me recover better. I only did a little strength training in my 3rd trimester and mainly just did walks.

Although I had to have 2 prior c-sections (not by choice) I switched doctors and found one that was willing to let me try for a VBAC this time. I did a lot of research and thought I would still be a good candidate for VBAC despite having 2 prior c-sections and my doctor agreed (see FAQ below). I was nervous to have a 3rd c-section since it’s a major surgery and many things can go wrong. However, they can also go wrong with a VBAC like the slight chance of uterine rupture or other complications. After discussing it with my doctor – we planned on VBAC the entire pregnancy. I only gained about 20lb up until the end when I started getting really big and then gained over 10lb of just fluid! At most of my ultrasound appointments they kept telling me this was a “big baby” but I know that isn’t always the case and not a reason to panic or think you can not have a regular or VBAC delivery. But, as the weeks went on and I got closer to my due date they kept saying my baby was measuring really big and he was 10.3lbs at only 34 weeks! I didn’t have gestational diabetes (a reason why many babies are large) or any other complications. However, near 37 weeks my ultrasound showed that my amniotic fluid levels had increased tremendously and I was at risk for many complications because of this. It’s a condition called polyhydramnios and can cause many problems for mom and baby including placenta separation, bleeding, cord prolapse and many others. The ultrasound doctor explained to me during my visit that at that point (37 weeks) it would actually be less risky to have a c-section and to do it soon, rather than to wait and go into labor on my own. She told me to pack my hospital bags when I went to see my obgyn the next day for my 37 week checkup because she had a feeling my doctor would admit me that day to the hospital. So, Sure enough – my doctor said that is what she recommended. She said it wasn’t safe for me and the baby and she recommended we do a c-section immediately that day. Luckily I had my hospital bag packed and my husband met me in the lobby and we went to the adjacent hospital to check in.

With my first 2 babies – I went into labor on my own and was in labor at the hospital for a very long time (almost 40 hours with my daughter!) and then ultimately had to surrender to c-sections with both. So, for this one pregnancy it was actually less stressful because I wasn’t in pain from labor and my doctor and nurses didn’t have to rush as much to get me ready since it was less of an emergency. I also didn’t have an epidural this time – but a spinal block. Apparently the difference between epidural and spinal block is that the epidural lasts longer but with the spinal block you feel less during the surgery. That was true for me and that made me a lot happier because with the first 2 I felt a lot of the tugging, pulling and what felt like more of the surgery. I never had pain but just felt more of what they were doing when I had an epidural. With the spinal block I didn’t even realize they had started the surgery and then all of a sudden I heard my baby cry! I could’t believe they had already taken him out! I did feel tugging and my body moving back and forth more after he was out when they were finishing the procedure, but it was not painful or uncomfortable at all. So, if I had to have the choice again I would definitely do the spinal block. They both are inserted via catheter into your spine and felt the same way being inserted (you are numbed first). I was still very nervous to have the c-section and not being able to feel my legs gave me anxiety. Luckily the OR nurses were great (thanks Lorena!) and my husband was there to hold my hand. I just kept trying to focus on the baby and breathe to calm my nerves. I did get nauseous and they were able to give me something in my IV and also one of the nurses used an alcohol swab/pad under my nose and it helped a lot – with the nausea and anxiety!

After my baby was born I didn’t get to hold him right away like I had wanted because he had a minor breathing issue due to all the fluid and also since he was born at 37 weeks. Technically that’s full-term but now research shows that it’s better for babies to stay in the womb until 39 weeks if possible. After they got his breathing stabilized they brought him over to me and I was so overwhelmed with emotion! He was the cutest, chubbiest newborn I had ever seen with cute chubby cheeks! I was so happy but also super sad because I knew he was struggling – so I was ok with them taking him to the NICU for observation.

I ended up staying in the hospital 4 nights and I was recovering just fine. The 3rd day was the worst for me but it was for my other 2 c-sections too. It’s when the pain meds start wearing off and you become more active getting up to us the bathroom (no catheter anymore) and holding/feeding your baby. My baby had to stay in the NICU the whole time to monitor his breathing and his blood glucose since it was a little low (it’s common with large babies). So, I had to be wheeled down to the NICU every 3 hours to feed him. I knew I wanted to breastfeed since I did it with my other 2 and was happy he was able to do that. On the 5th day we were both discharged and I was able to bring my healthy baby boy home!

Recovery at home was surprisingly about the same as it was with my other 2, if not slightly better. I think all the walking I did during my pregnancy really helped. Getting in and out of bed was really hard (as was sitting/standing) for the first week. But, overall I wouldn’t say that having a 3rd c-section was any harder or painful that the others. This could also be because I knew what to expect. It was hard not being able to play with my other children – but I knew this was just temporary and I reminded myself not to overdo it or my recovery would take even longer. I had tons of swelling (maybe more this time) in my legs, ankles and feet. It’s normal though and lasts about 2 weeks until your body can gradually get rid of it. It affected my blood pressure though and I actually had to get on medication for about 2 weeks because it was dangerously high at one point. Although I didn’t have it – it’s possible to have postpartum preeclampsia. So, if you think your blood pressure is high or you have any symptoms (headaches, blurred vision, breathing rapidly, etc) check with your doctor right away.

Here are a few FAQ’s I’ve received from DM’s and social media:

Was it hard being pregnant during COVID-19/Coronavirus?

Yes, mainly because I couldn’t take my other 2 kids out to do things and they weren’t in school – which means I got less time to myself. I also wasn’t able to take my husband or kids to any doctor appointments or ultrasound appointment which I wanted to do. This was my 3rd baby – so I wasn’t planning to have a baby shower but feel bad for those expecting mamas that had to miss out on that. But, I am going to plan a virtual “Sip and See” party with friends!

What was your hospital experience like during the pandemic?

Things were a lot more strict. First of all they check your temp and ask you questions before you even go to the labor and delivery department. Once I was admitted they actually tested me for coronavirus which was not fun but I’m glad they did. I was only allowed to have 1 guest with me the whole time (my husband) and no children were allowed at all. If my husband wanted to leave he had to wait until the next day to return. He was allowed to be in the OR with me during delivery thank goodness. I had to wear a mask most of the time I was in the hospital except when we were alone in our room and also during the c-section since I had an oxygen tube under my nose. All of the doctors and nurses wore masks all of the time, as did the other hospital employees.

Is having a third c-section harder than the first or second?

In my experience it was not (see above for details). I was really scared the surgery would be harder or something would go wrong since I figured I had more scare tissue, etc (which my DR said I did) but it still went smoothly. I felt the recovery was about the same as the other 2 as well.

Is it riskier to have a third c-section? Should I try to have a VBAC?

I would talk to your doctor about this because I think it depends on your situation and your body. From what I had researched – it seemed like having a 3rd c-section was more risky than vbac and that’s why I tried really hard to find a good doctor that was open to me trying a vbac or at least “trial of labor after cesarian” (TOLAC). However, when I found out I had polyhydramnios it became more risky for me to do vbac since that would require for me to go into labor on my own (they can’t induce you after you’ve had a c-section). So, ultimately the 3rd c-section was less risky for me but may not be for everyone.

What can I do to recover faster from a c-section?

I would start with what you do during pregnancy. I would try to eat as healthy as you can, only gain the recommended weight and exercise if your doctor says you can. Don’t overdo workouts though. Just focus on your cardiovascular health and any areas you feel are weak. For me, that was my lower back, glutes and hamstrings. Then, after your surgery try to walk (slowly) as soon as your doctor tells you to. I also wore my belly binder that the hospital gave me and that helped a ton. If they don’t give you one you can buy one ahead of time on Amazon like this one or this one (I have both). I tried a bunch of them and they were either too tight, too stiff to sit down in or they rubbed me the wrong way. You can also wear them over your clothes/underwear if your skin is sensitive.

Did you do any core workouts while pregnant? Did they help with diastasis recti?

I did minimal core work with my first 2 pregnancies and never had diastasis recti (separation of abdominal muscles). This time around I wanted to focus on it a little more. However, what I found out was that more core work was actually starting to cause “coning” in my abdomen. What’s “coning”? It’s when you can notice a cone shape in your ab muscles when you sit or move a certain way that engages them. This can lead to DR (diastasis recti). So, I stopped doing exercises that I felt were making it worse. I know many people recommend planks during pregnancy but I felt they were making this “coning” show up even more. So, I stopped doing them. I also stopped doing the Smith Machine (weighted squats with the bar) because my core was contracting outward sometimes when I was doing the squats. So, instead I just focused on contracting my abdominal muscles for 20 seconds at a time when I did my nightly walks.

Comment below or send me a DM on Instagram (@carifit) if you have any questions for me!

Home Workouts For Every Level + Tips For Working Out At Home

I have a draft post that I was going to share a few weeks ago about Baby #3 and my pregnancy fitness plan! But, with everything going on, I figured most of you would just prefer a post with content you can use. I’ll do a pregnancy workout post soon and try to get some videos up on my Instagram for all of you other expectant mamas out there!

I’m also planning to do a LIVE Bombshell Bootcamp workout this next Monday at 6pm also on my Insta for those of you that want to follow along! Since I’m super preggo – I’m having me friend and Bombshell Bootcamp Trainer Olivia demo the moves (while we stay 6 feet apart for social distancing 😉)!

I don’t know how it is where you guys are – but last week was our Spring Break and this is the first week we are actually missing school. I have a Kindergartner and pre-schooler and I’m trying to do my best with “home school”! Needless to say …..we miss our teachers!! I will plan to do a “home” schedule later this week with resources for education/learning and also kids fitness for those of you who are trying to stay sane during this time at home!

For now – I want to share some of my most popular workouts on here that are suitable for beginners up to advanced. See below for links.

Here are some of my top tips for working out at home:

  1. Put it on your schedule. I have to have a regular schedule, especially now that my kids are at home all day. It’s easy to just focus on them and then think about how exhausted I’ll be and leave out time for my workout. That’s why I schedule it first thing in the morning. I try to get it done! I’m currently doing my own workouts from my Get Fit Done Guide that I created with my friend Megan (from HoneyWereHome.com) who is a former NPC Bikini competitor (and mom of 2). Right now we have a special on our 4-week guide (it also includes a 4-week meal plan and recipes with color photos!) for only $31 AND we are donating the proceeds to the Houston Food Bank to help our local community. It’s a digital download/ebook you can save to your phone or computer (or have it printed).
  2. Keep your workouts short. You may think you need to fit in an hour because that’s how long your favorite studio class or gym session was – but at home most likely you will get interrupted or feel you can’t finish because something else has come up. Aim for 20-30 minutes and do a HIIT, TABATA or other combo workout where you are doing a mix of cardio and strength training. If you have extra time in the day – fit in another small workout or go for a walk/run/bike ride.
  3. Focus on exercises that don’t just target one muscle group. Sure – you could really get strong biceps if you work just your biceps every day, but if you do compound or combination exercises you will work more muscles at a time – thus burn more calories and fat and increase your metabolism. Examples are: squats, lunges, pushups, underhand bent-over row, planks, jumping jacks, skater lunges, etc.
  4. Pick a space that works for you. You don’t have to have an entire room or home gym – even a wall or section in your master bedroom or area in your living room works. All you really need for equipment is: a mat, 2 sets of weights (medium and heavier) and workout clothes. If you have nice weather right now, you can make a space in your garage or in your backyard!
  5. Don’t get overwhelmed with equipment. Just start with a mat and 1-2 sets of weights. Once those weights are easy for you to use you can add in a few things like a jumprope, kettlebell or more dumbbells. Here is a post I did about starting a home gym. Also, I know many sites are out of workout equipment right now – but don’t worry! You can do most of the workouts on my site using just your body weight. But, if you want to “make” some weights – get 2 gallon jugs. Fill them halfway for a medium set and full for heavy set. You can also use canned items for lighter weights and jugs of laundry detergent or bleach for medium/heavy.

Free Home Workout Links on My Blog:

  • Holiday HIIT (30 min Home Workout)
  • 15 Minute Bootcamp Workout
  • Short Beginner Workout
  • At-Home Circuit Workout + Stair Workout
  • Picnic Bench Workout
  • Kettlebell Workouts
  • The Best 30-Minute Workout
  • 20 Minute Total Body Toner
  • How To Stay Fit When You Can’t Leave The House (plus other links)
  • *You can also search the category “workouts” under “my blog” column at the top for tons of other workouts!

Comment below and let me know what you are doing to workout at home to stay on track and I’ll enter you into a drawing to win a FREE COPY of Get Fit Done!

How To Heal A Torn Meniscus Without Surgery

Over a year ago I had just signed up for another marathon and was excited because it was going to be my first one in a few years since having a second baby. Then, a few weeks into my training I tore both of my menisci in my knee and I was devastated. But, with some patience and dedication, I was able to rehab my knee myself and avoid surgery. I wanted to share my story in case any of you have been going through the same thing.

I’m still not sure how it exactly happened but one morning I realized it hurt to bend my knee when I was lying in bed and then the rest of the day it just felt weird. Meniscus tears usually don’t happen from running – but rather an abrupt movement or twist of the knee. I suspect I was just playing with my kids when it happened and just didn’t feel any pain for awhile. For a couple of days my knee just wouldn’t bend and I felt a weird pressure. Then, about 2 days later I looked down and I was like OMG! my knee was the size of a grapefruit. I started icing it and just trying not to do much (which is hard with 2 little ones!). I kept thinking the swelling would go down but it barely did. About a week later I went in to see an orthopedic surgeon and he did an MRI. He then told me that I had torn not one – but both of my menisci in my knee. He offered to “drain” it there to relieve some pressure but I decided not to since I wasn’t in a lot of pain. He said that it may not get worse but that it probably wouldn’t heal on it’s own and many people opt to do surgery. I was really upset and thought I would never be able to run again. But, I decided to try to manage it on my own and see how far I could go with my recovery before giving in to surgery. I had heard that surgery can sometimes make your knees worse – especially if you already have arthritis in that area, which I do from years of running.

I started by really resting my leg and not doing workouts. This was super hard because part of the reason signing up for the marathon was to lose the rest of my baby weight (more on that later!). But, since I couldn’t run at all I was really bummed out. After about 6 weeks of only minimal core and upper body workouts, I added in some light walking. I even tried to jog super slow but the minute I took a few strides I had pain and gave up. After a couple of months mini squats and lunges (1/2 range of motion) were ok but I had to be careful not to lunge or squat too deep. After about 4 months of so-so workouts, I started by walking faster for cardio and doing a little more strength training (If you’d like details on what I did – comment below). Then, I think after about 6 months I slowly started to jog just a little. I still had a tiny bit of uncomfortableness and irritation so I didn’t go far. Over the course of about 9 months I slowly worked my way back up to 2-3 (slow) miles. This past Spring (1.5 years after) I began jogging more and more outside and on the treadmill and slowly increasing my speed. I started adding in more glute and quad workouts too to really stabilize my knee. I feel like this is key. When you have a weakness (often in the glutes or quads) it can offset your knee and make you prone to injury. I had success with this before when I had runner’s knee. Finally, after over a year I was able to get my sprint speed back up! I was so happy a couple of months ago when I was almost back up to full speed at 11.5mph (1% incline) on the treadmill! I really thought I would never get back up to that. It’s still a little slower than I used to do and my overall running speed (and distance) is not like it was before kids – but I have hope!

So, if you have a torn meniscus…here is what I would recommend:

  • Try to rehab your knee yourself first – if you have the time (and dedication) to do it and you aren’t in any pain. But, if you and your doctor think surgery is the best option, then by all means – do that.
  • Stay off your knee at least for 6 weeks then slowly add back in some cardio options that don’t hurt (like walking).
  • Focus on upper body and core the first 4 months and then slowly add back in some non weight-bearing glute and quad exercises that don’t strain your knee.
  • Once you are pain free – add back in light jogging for just 3-5 minute intervals at a time and then walk 2-3 minutes. As your knee starts to handle that, increase your time intervals so you are running 5-7 minutes and walking 2-3 minutes.
  • Once you don’t have the pain and can jog slowly for 20 minutes at a time, then you can start to increase your speed a little. Just follow the 10% rule: don’t increase your speed or overall distance by more than 10% in one week.

*I am not a doctor and highly recommend you consult your doctor first before deciding to treat any injury yourself. This is just my advice and my personal experience.

My Top 10 Most Popular Blog Posts

I can’t believe I’ve been blogging for over 10 years now! Thank you to all of my subscribers – especially those that have been with me since the beginning! I haven’t been the most regular blogger, so thank you guys for being patient with me! I plan to start blogging more regularly and giving you guys posts that you can use – like sample workouts, training plans, etc. and also doing more travel reviews of some of the fit and healthy destinations that I visit. Below are my top 10 blog posts based on shares and views. If you are new to my blog- this will also give you an idea of the topics I typically cover. Comment below and let me know which of these (or other blog post) is your favorite!

My Top 10:

1. How To Train For A 10k In 6 Weeks

2. Dealing With A Knee Injury Right Before A Marathon

3. How the Hottest NFL Cheerleaders Stay Fit + Workout Tips

4. The BEST 30 Minute Workout

5. What Muscles Do I Use When I Run?

6. Mom And Baby Yoga – Tips And Sample Workouts

7. Sculpt A Bikini Butt

8. Transformation Tuesday – Meet Sarah Who Lost 50 Pounds!

9. 5 Questions to Ask Your Trainer DURING Your Workout

10. Last Minute Tips For Running Races: 5k to Marathon

Get Fit Done |A Healthy Lifestyle Guide

I’m so excited to finally share what I’ve been working on for months! I’ve teamed up with my friend and blogger Megan with Honey We’re Home again, but this time it was to create a new ebook! We just launched it this week on her blog and I can’t wait for you guys to check it out! I’ve been working so hard with Megan to create a detailed fitness plan that includes all the tools you need to make this your time to get fit! Check out our fun behind the scenes photo shoot HERE! Here is sneak peek of what’s included in the 128-page plan:

WHAT’S INCLUDED IN THE BOOK? 

  • 4 Weeks of Detailed Workouts
  • Bonus 7-Day Fitness Reset Program
  • Visual Exercise Library
  • Modifications for Different Fitness Levels
  • 4 Weekly Meal Plans (including vegetarian!)
  • 4 Grocery Shopping Lists
  • Meal Prep Tips
  • Recipes with color photos
  • Megan’s awesome lifestyle tips
  • Meals and suggestions for families.
  • Beginner friendly tips and also options for those of you more advanced!
  • Sample treadmill workouts + more!

FREE PRINTABLES 

We also want to give you the tools to succeed and reach your fitness goals, so as a BONUS, we’ve included the following free printables and worksheets that you can customize to suit your life.

While Get Fit Done is primarily a fitness plan, we know that without a life plan, your fitness goals tend to fall by the wayside.  We hope our tips and printables help you get organized so you can GSD and GFD! 

  • Daily Planner
  • Weekly Planner
  • Habit Tracker
  • GSD List
  • Goals Worksheet
  • Progress Tracker

We have been busy testing the entire plan over the last month and can’t wait for you guys to finally get the results that you want! Megan had huge success with our special “7 Day Reset” program (you can view it on her Instagram stories!).

Thanks to Ashley (above) for helping us with the fun partner workout!

Why GSD?

Megan is all about “GSD” (Get S**t Done!) – so we wanted to convey this GSD attitude when it comes to health and fitness. So, we decided to call our plan Get Fit Done (GFD)!

As I mentioned in my last post – I’ve been struggling with my diet and workouts and I’m planning to use this fitness guide to get back in shape! I would love for you all to join me on this journey! Megan is also going to be doing the plan (but doesn’t she already look amazing!?).


Buy the Get Fit Done Guide Now!

My 2019 Fitness Goals

Happy New Year guys! I hope you all are off to a great start in 2019! I wanted to share with you my fitness goals for this year. I think by sharing them (also on social media) it will help me stay accountable. I’d also like to hear what goals you have!

This past year was a little rough for me…I had some personal struggles and also some physical setbacks (one of which was 2 torn menisci in my left knee!) but I’m ready to get back on track this year! After my daughter was born 2.5 years ago I didn’t rush to get back into shape like I did with my son. I got back (or close) to my pre-pregnancy weight with him pretty quickly when he was about 4-5 months old because I had to fly out to LA to film an Oakley fitness video! I was so stressed and tried hard to diet and workout and I was so anxious about the whole thing! Plus, none of the other girls in the shoot were moms and nobody understood about breastfeeding/pumping and they were not sympathetic! I was so nervous to leave him and it was so hard to pump on the plane and in between takes of shooting the videos! Now looking back on it – it was so not worth it and I wish I wouldn’t have put that pressure on me. So, the second time around – I did the opposite but was actually not disciplined enough! When my daughter turned one I was ready to go at it 100% but then I tore my knee and I couldn’t do much for about 5 months. Only recently have I gotten back into running, which I’ve missed so much! Also, over the last couple of years my diet has not been the best. I eat way too many carbs, drink too much wine and just overall need to eat less! Being honest!

So….I’m committing to make some serious changes this year and get back to my previous fit self! I’m not exactly aiming to get back to where I was before kids – but the fittest version of the “new” me. One that can be flexible at times with diet and exercise and just overall healthier and stronger. I want to lose weight and lean out.

How am I planning to succeed? We all know having a plan is key! One of the tools I’m going to use is a new fitness ebook I’m excited to launch this month with my friend and fitness/fashion/lifestyle blogger Megan from Honey We’re Home! I’ve been following her for years and love how organized she is and how she always gets s**t done (GSD!). She has competed in 2 bikini competitions and is super fit. She is a mom of 2 and makes it a priority and is so inspiring! We teamed up to create this amazing ebook (digital) that includes 4 weeks worth of meal plans, detailed workouts and lifestyle tips plus a special 7 Day Fitness Restart! Megan also shares her tips on organization, how to declutter your mind and space to set yourself up for success. We have also worked together on the meal plan and have incorporated some of my meals and recipes that I had some former clients use and test (like the Rockets Power Dancers and Bombshell Bootcamp) as well as Megan’s meals and her favorite fit recipes. The workouts are tried and true and Megan has been doing them over the last few weeks. She has shared her experience on her Instagram page and stories…so be sure to follow her. This ebook is going to be amazing – trust me! I plan to follow it for at least 6 weeks and aim to lose about 10-15lbs! JOIN ME!

We are launching the ebook at the end of January and it will be for sale on her blog. Please subscribe to her blog (and mine!) to get updates and details about pre-sale and discounts! The plan will be for all-levels (beginner to advanced) and great for anyone short on time (other moms out there – this is for you!). We even have a vegetarian week of meals! 

 

Happy 2019! Comment below and let me know what your goals are! Let’s do this together!

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