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Cari Fit

Cari Fit

Fitness Advice, Workout Tips, and Inspiration

Pregnancy

Hospital Bag Must-Haves; What You Do And Don’t Need For Labor & Delivery

This is another baby related post – but bear with me…the fitness content will be coming soon : ) But, I wanted to share with you guys what I packed in my hospital bag this time around and what I wished I had brought. Since this was baby #3 for me – I already had an idea of what I would need and want but found a few new things that were helpful!

Hospital Bag Must-Haves

First of all, the hospital really does provide you everything you need. However, some of their items are great and some not the best. I think it depends on the hospital too. For my 3rd baby I delivered at Memorial Hermann here in Houston and they were great. They provide you the gown, disposable underwear, pads, band, socks and even a water bottle (I brought mine home and still use it!). But, you may want to pack your own as backups. Here is what I brought:

  • Hospital Bag. I brought a large purse and then this cute bag that’s from Calia by Carrie Underwood and it worked great since it had tons of storage and internal pockets to separate my stuff and baby stuff.
Calia by Carrie Underwood Bag
  • Snacks. Depending on what hospital you go to and your doctor – you may be allowed to eat a little during labor. During my first 2 labors/births they didn’t want me to eat anything but allowed me to have a couple of popsicles. The hospital usually provides these. This time around I even packed a gatorade (to keep me extra hydrated) and some energy gels (the ones I used to use for marathon training). You need to check with your doctor first before eating/drinking anything in case it causes problems with your labor and delivery process. I also packed a few snacks for my husband like protein bars, nuts, etc that he could eat if we were stuck in the room for a long time like with our other 2!
  • Hospital Gown. The ones the hospital gives you aren’t the best, but honestly once you are in labor you probably won’t care! I bought this kit from Frida Mama and brought it with me to the hospital. I didn’t really end up using most of it since it was geared towards vaginal delivery (with cooling pads, etc) and I had a c-section. I did love the soft hospital gown but it was waaaay too big (and I was not small by any means!). I have some nursing tanks and tees from this site and they also make gowns that look comfy.
  • Disposable Underwear. The hospital provides these for you too and I preferred these over the ones that came in the Frida kit that stuck to my skin.
  • Pads. Hospital provides but they are super huge. I used those for the first couple of days in the hospital and then switched to some slightly smaller ones.
  • Belly Band. There are a ton of these out there right now but I honestly preferred the one that they gave me at the hospital (your insurance will most likely cover it too). You don’t want a hard and constricting band. A softer, stretchy one is the best – especially if you have a c-section. I had to sit in a wheelchair every 2-3 hours to go to the nicu to feed my baby and I needed something that made me feel like I had support but that also didn’t cut off my circulation or make me uncomfortable while sitting. Here is a similar one that I ended up buying a few weeks later once the hospital one got too big.
  • Socks. You can use the ones at the hospital or buy your own. I like ones with little grippers on them. Also, you want to get ones that are a little on the big side because most likely your feet and legs will swell (especially if you have a c-section).
  • Water Bottle. I actually loved the one the hospital provided and as tacky as it was – I brought it home and still use it! It’s big and has a handle and a straw. If you have a favorite one from home you could bring that.
  • Phone Charger. Bring an extra long one that will reach the hospital bed.
  • Pack a small makeup bag with a small brush, hair tie, any makeup you want for photos and toothbrush. , Lip moisturizer is a must-have. My lips get so dry in the hospital! I love this coconut balm by Kopari.
  • Nursing Bras. Pack soft ones like these that are easy to use. I liked having the support (and some privacy) under my gown. If you plan to nurse and/or pump – it’s helpful to use the hospital’s pump during the first few days to help your milk “come in” faster. Some women bring their own pumps but I just used the hospital’s one since it’s a nice one. Don’t be afraid to take advantage of the lactation consultant either!
  • Going home outfit for baby. If there is a certain pacifier you want bring that – but I actually prefer the “soothies” ones that they provide at the hospital and all 3 of my babies did too! I also just brought mine home in the cute little hospital hat and t-shirt since they looked so comfy and I knew there would be plenty of time to dress them up later but they probably wouldn’t be wearing their hospital gear again : (
  • Going home outfit for you + shoes for swollen feet. I can’t stress this enough – you will not be as small as you think you’ll be! Most likely you will be about the same size going out as you were going in (due to swelling, etc). I made the mistake of bringing cute new pants, bra and shirt with me to wear after I had my first baby and NOTHING FIT! I was so sad. I ended up wearing the baggy shirt that I wore to the hospital days before. You also want to make sure your pants and underwear fit way above your naval in case you have a c-section. Tennis shoes, boots or anything constraining are also a big no-no. Stick with slip-on shoes that allow for swollen feet.
  • Nursing Pillow (optional). I forgot my Boppy but just used some extra hospital pillows to support my arms and baby while breastfeeding.
1) Energy gel 2) Kopari lip balm 3) Hospital gown 4) Gripper socks 5) Long charger 6) Boppy 7) Belly Band 8) Nursing Bra 9) Going home outfit for baby

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!

At-Home Booty Workout – Regular + Prenatal

A couple of weeks ago I did a live booty/glutes workout with my friend Megan on Instagram. We wanted to share some of our favorite booty exercises that you can do at home without equipment. Since I’m pregnant – I showed how you can modify all of the exercises for pregnancy or just to take them down a notch. Below is the 10-minute workout you can do at home! *If you are pregnant – please check with your doctor before doing this or any workout.

10-Minute At-Home Booty Workout (pregnancy friendly)

Go through all of these exercises once, then if you have more time, repeat the whole circuit 1-2 times! If you want to make it harder, hold 1-2 weights or grab something heavy around your house like a water jug, etc.

1 Minute Each:

  • Walking Lunges (alternate legs) or you can do reverse lunges if you don’t have enough room to walk. PREGNANCY TIP: go slower
  • Plie Squats (point toes out slightly)
  • 3 Low Squat Pulses + 1 Squat Jump (3,2,1,Jump!) PREGNANCY TIP: omit the jump and just stand at the top.
  • Curtsy Lunges w/hip abduction (30 seconds each leg): step back with your right leg behind your left, but at an angle, bend both legs 90 degrees, as you stand to the top – release your right leg slightly out to the side then step back into the lunge and repeat.
  • Stiff-Leg Deadlifts: Keep legs almost completely straight and with a flat back, slide your hands down your legs until you back is parallel to the ground and then slide hands back to the top while keeping back flat. PREGNANCY TIP: If your belly is in the way, don’t lower down as far also keep glutes engaged to omit back tightness.
  • Low Squat Walk (stay low and step out to the right x 2 then back to the left x2 and keep repeating) PREGNANCY TIP: take breaks
  • Donkey Kicks (30-45 seconds each leg) PREGNANCY TIP: Don’t arch your back and try to keep your core engaged some
  • Side Plank w/ top leg lift (30-45 seconds each side) PREGNANCY TIP: You can keep your bottom knee on the ground for support

Cari’s Favorites For Pregnancy, Postpartum & Baby

I just had my second baby a couple of months ago and wanted to share some of my favorite items for those of you who are expecting or also have little ones. I feel that pregnancy and postpartum relates to health and fitness – so I thought I’d share on my blog. What are your favorites? Comment below!

Pregnancy Favorites

I love Beyond Yoga leggings because they are super soft and stretch really well – which is perfect for pregnancy. For non-workout pregnancy clothes I really liked Old Navy and H&M (outfit pictured below). I love coffee but I’m not a die-hard caffeine person so doing without wasn’t too hard. But, I found that many decaf coffees just didn’t taste the same. I found this one by Lavazza at Whole Foods and love it! For workouts – I got a pair of adjustable weights that I could use throughout my pregnancy and that didn’t take up too much space.

Screen Shot 2016-05-12 at 3.36.08 PM

H&M Maternity

Postpartum Favorites

I really like this lilac nursing bra by Bravado that I got from Target. For workouts – I like the Juno bra by Moving Comfort and also would just double up on these lightweight seamless Champion bras from Target (you can remove the pads when you double them for support). Staying hydrated after you have your baby is important – especially if you are nursing. I like my Camelback bottle but also love this pretty one by Kate Spade. My favorite diaper bags are ones that I can carry every day as a “normal” purse. I really like ones by Timi and Leslie and I’m currently using this one from the Honest Company.

 


For Baby

I absolutely love these onesies from Nordstrom because they are super soft and also durable. I’ve seen so many people post pics on Instagram with their babies in cute moccasins so I had to get a pair for my little girl. I love these metallic ones from Freshly Picked. With my son – he slept in a bassinet for the first few months but with our daughter we’ve found that it works best just to have her sleep with us, at least while she’s a newborn. I love this “Dock A Tot” sleeper that fits in the bed with you (so you don’t roll over on baby!)and it also works great for naps and for playtime when you want to keep your baby secure. Another Instagram find is the “Milk Snob” carseat and nursing cover. I already have a few nursing covers that work ok and I usually just use a lightweight blanket to cover my carseat when we take our baby places. But, this cover by “Milk Snob” is great because it stretches and covers the carseat perfectly and it’s also very lightweight and breathable – perfect for Houston! It also works great as a nursing cover and isn’t too hot.

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“Milk Snob” cover81X3zRl9ffL._SX522_

“Dock-A-Tot”

 

 

 

30 Minute Sample Kettlebell Workouts

Below are a few of my favorite kettlebell workouts to do at home and all are less than 30 minutes! Kettebell workouts are great because you can get in a good HIIT (high intensity interval training) workout with just one piece of equipment. You can use it for cardio and strength training! Kettlebells are also great to use if you have a knee or ankle injury because there is very little stress placed on the lower body joints and no pounding or jumping movements. I also recommend kettlebell workouts during pregnancy (be sure to check with your doctor first and use a lighter weight than you would pre-pregnancy). Below are a few of my favorite kettlebell workouts to do at home and all are less than 30 minutes!

TIPS: If you are new to kettlebells I recommend checking out a few videos online or setup and appointment with a trainer to show you how to use them. Also, start with a lighter weight and progress with heavier. For women I recommend anywhere from 10lb to 25lb. I typically use my 15lb and my 20lb. The 15 is good for adding in some strength moves (like single-arm bicep curls) but then I like the 20 for the swings and things like bent-over rows.

 

Beginner

Warmup 5min first.

  • 15 Squats holding KB
  • 15 KB Swings
  • Repeat set twice.
  • 15 Plie’ squats (with toes pointing slightly outward) with an upright row holding KB with both hands
  • 15 Standing Bicep Curls (hold KB with both hands unless it’s way too light – then do 15 each arm)
  • Repeat Set twice.
  • 15 KB Swings
  • 15 calf raises (holding KB)
  • 20 KB Swings
  • Repeat Set twice.

 

Advanced

*Use the heaviest KB you can without sacrificing your form. Limit rest time to make more advanced.

Warmup 5min first.

  • 30 KB Swings
  • 30 One-arm pushups (one hand is on the KB laying flat – not handle) – 15 each side
  • 30 Reverse lunges (alternate left/right) while holding KB in the air above head with both hands.
  • Repeat whole set 2 times.
  • 40 Single Arm KB Swings (switch hands mid-air)
  • 40 Bent Over Rows (20 each arm)
  • 40 Squats to shoulder press with single-arm shoulder press holding KB (20 on each arm)
  • Repeat whole set 2 times.
  • 50 KB Swings
  • 50 Triceps (25 overhead extensions holding KB with both hands) + 25 Tricep Pushups (no KB)
  • 50 Seated Russian Twists (hold KB near stomach)
  • Repeat whole set 2 times.

 

For Pregnancy or Post-Natal

*Be sure you are cleared by your doctor first to do these exercises and incorporate as many rest intervals as you need.

Warmup for 5 min first.

  • 20 KB Swings (start with lightest KB first and see how you feel)
  • Hold a wall-sit as long as you can with KB in your lap (aim for 30-90 seconds). Make sure your back is up against the wall and your legs make a 90 degree angle with knees on top of ankles.
  • 15 Single-Arm Shoulder Presses with KB (do each arm)
  • 20 Deadlifts holding KB (keep legs almost straight and only bend over until your back is parallel to ground)
  • 15 Plie’ squats with upright rows
  • Hold a plank (either high plank with arms straight or on your forearms) for 30-60 seconds.

*Repeat Circuit 2 times.

Stretch after and/or do some light yoga and deep breathing exercises.

 

 

Simple Yoga Workout: Perfect for Postpartum or After Surgery

IMG_0832Today I did my first yoga workout since I had my baby 11 weeks ago (hence the pasty tired look at left!). I was a little nervous because I knew my strength would not be where it used to be. But, since I’m in need of some relaxation, I need to build some strength in my core and I also need to relax my back…I knew I need to start doing yoga again on a regular basis.

Tips:

  • Check with your doctor first. Even if you are cleared to workout, as if there is anything specific you should avoid (twisting, forward bending, etc.).
  • Go easy and if something doesn’t feel right – don’t do it. It’s that simple.
  • Make time for just yourself. See my post on finding time to workout with a newborn.
  • Put all your to-do list items in the far back of your head and just be in the moment. This is your time to just focus on your body and your breath and maybe some relaxing music. It was easy for my mind to drift off and start thinking about how I should write this blog post, snap a pic of my first yoga workout or capture my baby sleeping – but I realized if I did any of that I would not be taking advantage of what I set out to do in the first place: be in the moment and focus on me!
  • Use relaxing music and also scents. I really love Gaiam’s yoga mat spray.

Gentle Yoga Workout

  • Tadasana with breaths (inhale arms up overhead/exhale hands to heart center) x 10
  • Easy side bends in tadasana position (inhale bend down towards one side/exhale as you come to the top) x 10 total left and right
  • Cat/Cow plus hip circles. Allow yourself to move around in this position to loosen up.
  • Child’s pose – widen knees and touch big toes together.
  • 10 Modified Sun Salutations:

Start in tadasana; roll to forward bend; step back to plank; lower to chaturanga (on knees if you need to); upward dog (the stretch may be too much so go easy on this pose!); exhale move to downward dog; inhale walk back to forward bend, pause and then roll up to the top to tadasana.

  • Finish with stretches: Lying spine twist (keep one leg straight and cross other bent knee over body), seated butterfly stretch, etc.

You can try a few of these poses I demo in the video below, but remember only do them if they feel right. If not, stick to simple moves with less stretch and core work.

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