Tag: bernsthehotnerd

MotherhoodLeave a comment

My postpartum journey 1 year later…

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Oh! The mom guilts. It was literally shoved into me the day I pushed Freya out. It was like here is your baby but here is all the guilt you will experience for being a woman that birth a child. Mom guilt never ends as annoying as it is. The mom guilt kicks into full gear anytime and any moment you don’t want it to. You work too much, or you don’t work enough, you spend soo much time with your baby or you don’t spend enough time with your baby. It all soo minute. You can have it all, do it all and it still wouldn’t be enough because mom guilt isn’t even about that. Its psychological and the only way out is self-love, discipline and ignoring the negative talk. Continue reading My postpartum journey 1 year later…

FitnessLeave a comment

Why do We Lose Muscle Mass during Pregnancy even When We are Working Out ?

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When building muscles we need certain variables in training such as time under tension, progressive overload, and volume which means more sets and sometimes reps.

Time under tension means – the amount of time a muscle is held under tension or strain during an exericse set. For example; having to hold a weight or your body weight while in a squat position or press position at every rep which sometimes requires mama to hold your breath a little longer than usual.

Progressive overload means: Increasing the resistance of the weight overtime safely but in a challenging way. And sometimes pregnant mamas cannot do that without causing more pressure on the bump or the baby.

Lastly, to gain muscles, we don’t just need more weights, but we also need volume. More days in training, more sets of deadlifts and bent over rows etc. Having 2-3 more training days to target a certain body part which so Continue reading Why do We Lose Muscle Mass during Pregnancy even When We are Working Out ?

Motherhood, PersonalLeave a comment

My breastfeeding Journey

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I had to change my negative self-talk, to talk nicely to myself, to be gentle and not be soo demanding with myself. I was in the shower the other day (I know. It seems like everyone get their epiphany in the shower) and I heard myself say, I will be 6 months postpartum soon, I SHOULD be…. And then I caught myself and think, wait what. No! I shouldn’t be anything! My postpartum journey will happen for me when the time is right. I just have to put my head down and keep grinding. It isn’t easy for sure. But there is no SHOULD, there is no time frame to follow as to when I will feel 100% like myself. It all will happen for me. I need to change my self-talk to; yes maybe by 6 months postpartum I should try to be able to do 5 unassisted pull ups again. And if I don’t. maybe 3? Alright then. It is all hard, I know. Continue reading My breastfeeding Journey

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MY FIRST PREGNANCY DIARY PART II

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Things do get easier. We can look at things more positively. Mentally… there are hard days and of course there are easy days. But for the month of December, there just seems to be more hard days than others. Some days I just want baby girl to come now. Some days I just want to be bubble wrap and never leave the house. Some days I don’t know if I ever will be ready for baby girl’s arrival. Some days I have no idea what I am doing at all. Some days I am like, where am I again? Phew. Hormones you know. Continue reading MY FIRST PREGNANCY DIARY PART II

FitnessLeave a comment

How heavy is your load?

bernsthehotnerd

There is an internal desire to maintain loads and keep lifting as heavy as before through pregnancy.
But how much is too much?
When you are pregnant, form, structure, pressure, tension naturally changes. Therefore, we must adapt to the ever-changing body for support.
So… the real question is how the load is impacting the pressure on the midline and pelvic floor as the body continue to change.
Continue reading How heavy is your load?