Skip to main content

Ab Rehab- Hitting the Wall

April 27th I begin what I call Week 5 of my program. It has taken me 8 weeks to get this far. I am now performing 1000 contractions per day (10 sets of 100 5th-6th) and 2 sets of 10 headlifts 3x/day. I get through this week at about 75% of completion- not enough to warrant progression.

I take my dedicated rest day on May 5th and try to begin Week 5-2 (repeat 1) on May 6th. I get 2/3 way through the day and dang it I sprain my toe which is a total derailing distraction with the ice pack on my elevated foot- my race aspirations in the balance (my half marathon is on May 16th!) This puts a nice wrench in my focus over the next few days which results not only in poor completion %'s of the exercises but also in being totally now buggered with the splint and SO sick of wearing the dang thing.

Today is May 11th and I am trying to figure out how to get back on track with my program. Updating this blog today has been a great document of the progress I have made and a motivating reminder that the program IS working. Here are my current issues:
  1. The splint is making me nuts and I just can't wear it right now.
  2. The contractions are so tedious they are boring me to tears. I can do them no problem in my car while driving, but of course then there is no double splinting. On the days I am not driving much I am really struggling to make the time to get them done. This is resulting in my headlift sets also not getting done!
Today I am deciding to throw a big ol' wrench in this ab rehab experiment and just go with what I am more interested in doing- the headlifts. This exercise excites me because it is difficult to perform properly. I feel like I am targeting more all 3 areas of my separation: the pelvic tilt helps close the bottom, the engaged transverse targets the middle, and the headlift shortens the gap at the upper location. Today I completed 1 set of 20 headlifts 3x, splinting at each location once. For this week I am going to focus on refining my execution of the exercise and building my strength to increase the reps and sets. I will perform sets of contractions as I am able to. Hopefully I can slowly get back on track with those sets, but for now, headlifts are my focus.

According to the revamped schedule I will call this a modified Week 6, and I am 9 weeks into my ab rehab. I will update in a week. 


Popular posts from this blog

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer:
Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise.
Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this?
This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left and right side. T…

BulletProof Coffee

I have a client who regularly makes us a cup of BulletProof coffee before our workouts. I have come to enjoy its flavor. BulletProof Coffee is simply black coffee blended in a blender (not mixed with a spoon), with clarified grass fed butter (Ghee) and a medium-chain triglycerides (MCT) oil (Coconut oil works).

Apparently there are benefits to brain function by blending healthy fats with your morning coffee. Also it has ketonic diet sympathies, as the fasted body in the morning continues burning healthy fat as energy, reducing hunger and helping with weight management. This is my understanding, anyway. I find it tasty and it perks me up :)

Interested in making this for myself, I went to Amazon looking for products. Here is what I found- typical of protein powders and health food supplements, I found a lot of packaging and marketing.

This BulletProof coffee package which costs $75.99 for coffee and some hyped up coconut oil? Then there is this Ghee at $57.99. As I added these items to my …

Hello Fresh- An Option for Healthy Meal Planning!

I had an opportunity to try a food delivery service called Hello Fresh. A lot of people have been talking about it and it is becoming a popular option for people who are too busy to shop and plan for meals. It is a much cheaper and healthier option to eating out.  Most meals cost approx $12 per person and the portions are generous.

I am always nervous about subscription services, and in order to redeem the coupon I was gifted I had to signup with payment information. I reviewed the cancellation policy which seemed very uncomplicated. Further to, I can skip weeks as I choose, pausing my subscription. It seemed fair.

My resident kitchen helper Ben volunteered to blog about the meal preparation. Ben is a fantastic creative cook and hobby chef. As we have prepared more Hello Fresh meals he has “beefed up” the ingredients to make extra portions from the same recipe, as well as kid friendly (plainer) versions. Here is Ben’s review of our first Hello Fresh Meal, a Pork Schnitzel.

We received o…