My Inner Shakti

finding strength in everyday things

Postpartum Fitness – Building Strength with Peloton

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While I’ve always known how important strength training is, I now see how I went about incorporating it into my workouts kind of wrong…at least in terms of my goals. I was definitely someone who loved (and sometimes still do) sweaty workouts that leave me 100% breathless (i.e. cardio). But that is changing…

Recently, I’ve been thinking about my long term health goals, and I recognize that strength training definitely needs to take a top spot in my plan. In all honesty, after visiting California to see my grandparents, it hit me that my future would likely include a lot of muscle/joint pain if I don’t get serious about my physical health. My grandmother, mom, and aunts all have some kind of pain, and while they’re strong women overall, they definitely didn’t focus on their fitness over the years, especially not strength training. Something I can learn from and change for myself.

A couple of notes first:

  • I’m almost one year postpartum. I restarted my workouts around week 6 (maybe 8…can’t remember!) with basic total body strength workouts, cycling classes, and lots of walking and general movement (I don’t sit much during the day).
  • I don’t weigh myself regularly. I did for a while after having Mila and up until a few months ago, but I find the scale deceptive. I may jump on every now and then, but I’m not measuring my progress with it at all.
  • I use Peloton to program my workouts, but you can use whatever you want. If you love running, make that your cardio workout. If you want a free way to include strength training in your routine, go check out BodyFit by Amy on YouTube. She’s amazing! My point is you don’t have to do what everyone else is doing. I 100% subscribe to the belief that fitness and health should be simple and affordable.
  • You may find that strength training burns less calories than cardio, and while that may seem to be true from a purely calories burned in the moment perspective, you have to look at what’s happening from a higher level. Check out this article for more information.
  • It took years of hard work to let go of the belief for me that thin is best. I’ll share more another time, but I’m at a point where strength, mobility, and flexibility are absolutely key. If you don’t have those things, life is going to get difficult at some point whether you’re thin or not, so I’m trying my hardest to build a routine that gives me those three things in abundance.

Current Routine

In terms of my current routine, here’s the breakdown of what a typical week looks like for me…

MONDAY: 20 min upper body workout (sometimes arms and shoulders, sometimes chest and back) + 10 min HIIT workout

TUESDAY: 20 min lower body workout + 10 min core workout

WEDNESDAY: 30 minute cycling class (usually something more challenging like HITT + Hills, a climb ride, or a tabata ride) + 5 minute post-ride stretch

THURSDAY: rest

FRIDAY: 30-45 minute total body workout + 5-10 minutes of total body stretching

SATURDAY: 30 minute cycling class (usually something more fun than intense)

SUNDAY: rest

The biggest change with this routine versus what I did in the past is that I split up the upper and lower body workouts and then cap off with total body. I used to do two total body workouts every week, but this allows for more focused strength, and I’m loving the way it makes me feel.

Changes I’ve Seen So Far

I’ve been at this routine since the end of July, and I’m starting to see changes now.

Firstly, my overall strength is increasing. I know this because I’m able to use heavier weights for certain moves that I couldn’t before. Also, my core strength has like tripled. This in no way means I have a six-pack (definitely don’t!), but I can now do core moves that had to be modified before. I can also take a 10 minute class and complete it without any breaks. #smallwins And finally, I am seeing more muscle definition now in my legs and arms, which is so cool. The other day, Vishnu said, “Your triceps look good, Par.” Best compliment ever!

Another change I’ve experienced that’s kind of new to me is that I’m hungrier than ever now. Will talk about my nutrition in a minute, but I’m having to be extra mindful because when that hunger strikes, I’m still eating healthy, but it’s all over the place.

Nutrition plans

This is where I really have a lot of work to do. I eat healthy foods, I make healthy foods, I buy healthy foods, but I eat them in bigger quantities. Sometimes it’s justified I think, but most of the time it’s probably not.

I don’t follow a particular diet (dislike the word itself in that context), but there are a few habits I’m building in to help me be better in this area.

  • Drink 120 ounces of water a day
  • Eat protein forward meals
  • Meal plan (dinner for everyone but every meal for me)
  • Salads for lunch at least 4-5 times a week
  • Practice the pause before eating (am I really hungry or am I bored?)
  • Plating everything (especially for snacks)

Do you strength training regularly? What’s the biggest benefit you’ve seen?

Postpartum Health Journey – Week 1

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Hello hello! I’m excited to share my postpartum health journey on here because these are the kinds of posts I wish someone had written when I had Kaiden.

So here’s the lowdown…these posts will be very personal to my journey based on my experience(s) and recovery. That doesn’t mean you can’t borrow ideas or follow along, but please do keep this in mind. Also, please remember it took nine months to grow your baby. We just can’t expect things to go back to where they were a few weeks after birth. Everything takes time. Something I’m reminding myself of often.

I’m going to be sharing the physical, nutritional, mental, and social aspects of my journey on here because I don’t think you’re truly healthy unless all of these are taken into account. I also need some accountability in some of these areas, so this will be a great way to do that.

Ok so let’s get into it…

My experience and recovery

So for anyone who doesn’t know, this was a repeat c-section delivery for me. I had an emergency c-section with my firstborn, and my husband I decided another c-section would be the best route given my last delivery.

The delivery itself was fine. By the time I got home three days later, I was going up and down stairs and was also fairly mobile. I honestly thought I was in the clear in terms of the worst being over with.

Then, a week and day later, I found myself back in the hospital for postpartum hemorrhaging. This was way harder on me than my delivery itself for many reasons. I won’t go into the details, but I’m thankful for the way things played out. My recovery after this was a little longer and still ongoing in ways. But I’m getting there. I’m mobile and able to be active and keep up with Kaiden, so I’m thankful for that!

Key takeaway – everyone’s experience is different. Don’t compare and GO SLOW. A few days, weeks, or months of rest and recovery aren’t that big of a deal in the long run. Better safe than sorry.

My health journey plan

I’ve had six whole weeks to think about my health journey plan and what I want to do to get back into the swing of things.

This may be the most anti climatic thing to say, but my plan is to keep things simple and go back to the basics. I don’t believe in diets. I’ve tried a few and they never work for me. I don’t believe in deprivation. I don’t believe in cutting out entire food groups or ingredients. None of these methods work. And now that I have little eyes watching me all the time, I want to make sure I’m a good role model for them.

So that said, I plan to exercise 4-5 times a week – a mix of cardio, strength training, and yoga/stretching. In terms of my diet (what I eat, not a specific plan), I plan to focus on the things I need to add in versus remove. That seems like a more sustainable and fun idea versus removing the things I truly love and enjoy. My mental health plan is to keep going with therapy and continuing with 360 degree self-care, meaning not just the indulgent things but other deeper things like creating boundaries, etc. Socially, I need to be more mindful of my time on IG, but this is also about who and how we’re filling our time. Now that we’re in GA, I want to see my friends and family but need to ensure it’s filling my cup and not taking away from it.

So that’s the plan in a nutshell…

Week 1 – Physical health journey

I AM SO SORE! As I sit here and type this out, my legs are so freaking sore! I haven’t felt this way since I started at my gym in 2019!

This week, I got in three solid workouts (this week is Monday-Thursday for the purposes of this blog post). I did a low impact Peloton ride, a postpartum core workout, a full body strength workout, and another Peloton bike ride. I plan to do a Body Fit by Amy strength workout today.

Vishnu felt like I was pushing it a little bit this week, but I felt pretty good except for the soreness. But I figure that’s expected no matter when I start. In terms of the bike rides, I’m not striving for any particular numbers. I just want to get through the workout at my own pace. And with the strength ones, I thought I’d be able to pick right back up where I left off at 37 weeks, but no dice. I used mostly 8 and 10 pound weights for my strength workout on Tuesday, and it was still really hard for me. Baby steps!

Week 1 – Nutritional health journey

So I did great on Monday and Tuesday – lots of veggies were consumed, and I drank a ton of water. Then on Wednesday, I ate a ton of carbs (more than usual) and was ravenous most of the day.

Here’s the thing though – when you’re breastfeeding and/or pumping (I’m pumping), you burn through a lot of calories. For example, I pump 6 times a day and usually have an output of about 6-8 ounces each time. You burn an average of 20 calories for every ounce produced, so if you do the math, that’s roughly 720 calories a day. That’s a lot! And the way this whole thing works is that you have to eat to keep up your supply.

So while, I want to be more mindful in this area, I recognize I just need to listen to my body and let it do it’s thing on some days while still try to adhere to the let’s add in some good stuff plan.

That said, the one thing I need to be better about is meal/snack prepping. We have all the goods ready to go, but I just need to prep little baggies of nuts and chop up veggies the night before or make a batch of hard boiled eggs on Sunday. I know from experience that these small actions add up…just need to motivate myself to do it.

Week 1 – Mental health journey

I had a therapy appointment yesterday…a must in my mind! I love my therapist and really feel like she’s a good fit for me. She’s so empathetic yet knows the exact questions to ask to get me to see things different. Love our time together.

My mom’s also be over a ton to help out, which does wonders for my mental health. I’m so thankful they live close by, know how to handle Kaiden (a big part of the equation), and are able and free to help us. I honestly don’t think I’d be standing without her or Vishnu.

Speaking of Vishnu, we’re doing so much better communicating this time around. He’s also around more, which is just amazing on so many levels. Mostly because he gets to experience parenting in a more hands on way with both K and M. And he’s able to take a lot of things off my plate, which is always good for my mental health!

Other than that, I’m doing pretty good from this perspective, much better than I was with Kaiden. I think the weather also has something to do with it. Even though it’s starting to get chilly, the sunshine does wonders for your mind. The new variant does have my head spinning as does the most recent school shooting. But I’m trying to focus on the steps I can take versus everything that’s wrong with our country.

Week 1 – Social health journey

Let’s not talk about my IG usage. Just kidding…I said I wanted accountability, and the first step is transparency. I need to be more mindful of my usage. Period. I have no reason to be on as much as I am, and I have a few ideas I need to test out for how to stay off more than I am on that I will share next week after putting in place. More to come…stay tuned!

In terms of social relationships, I think I’m doing pretty good. We’ve obviously had to say no to a lot because of Mila and Covid and all the viruses that are spreading like wildfire right now. But I also realize there are different ways of keeping in touch and hanging out – Kaiden and I went out to lunch with a friend and her son, I talked to another friend on the phone for a bit and just caught up, another friend that I hadn’t seen in a while came over and hung out, and some other friends came over on a weekday morning so we could just talk and hang without kids interrupting every five seconds.

The one thing that does ease my mind is that everyone has been great about wearing masks when they come over. Not that I doubted our family/friends, but that does put my mind at ease a little. Also, our people have a lot of common sense and know to stay home if they’re sick or have been recently.

We have some more fun things coming up over the next few weeks, and yet again, I’m just so thankful to be able to experience the holidays with all of our loved ones this year!

That’s week one in a nutshell. These are all changes I want to keep up in the long term, so slow and steady is my motto!

Review: On Cloud Workout Shoes

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I’ve been meaning to share about these On Cloud workout shoes for a while now. In all honesty, I can’t believe I haven’t yet because since I’ve been using them, I’ve had zero knee pain.

Before I go into detail about the shoes, let me share a little context…

My shoe history

Depending on what my exercise regime has looked like, I’ve gone from wearing whatever sneakers I had on hand to getting fitted for shoes.

Up until our move to Chicago four years ago, running was my primary form of exercise. Somewhere along the way, my knees started hurting. I even got an MRI at one point because we didn’t know if I had done some real damage.

Last March, I joined a local gym and started taking classes (HIIT, strength training, spin, etc.). At first, my knees still hurt every now and then, but after seeing how committed I was to these classes, Vishnu suggested I get a pair of On Cloud shoes because he’d read so many positive reviews.

I was hesitant at first because of the price tag, but Vishnu insisted, so I gave in! I ended up getting the Cloud X shoes, which are now only available in red. After using these particular ones for over a year, I wouldn’t hesitate to try the other varieties.

In terms of sizing, I got a 7.5 which is actually a half a size smaller than what I get in running shoes. 7.5 is my true size in other shoes (sometimes I can go down to 7). If you like having a good amount of toe room, I recommend going a half a size up, but otherwise, your true size should be fine.

Pros of On Cloud (Cloud X)

I’m so glad Vishnu convinced me to get these because they saved my knees. I can honestly say that I have yet to experience knee pain like before after working out. And I’ve done some pretty intense stuff over the past 15 months or so.

They don’t have a ton of cushion, but they provide a ton of support. For example, in a lot of the classes I took, we’d be jumping in one way or another for a lot of the class. These shoes took the shock of all that jumping without impacting my joints. The proof is in zero knee pain, people!

Additionally, On Cloud shoes are extremely light weight and comfortable. There’s no bulkiness, which a lot of running shoes have.

Speaking of, On Cloud shoes are pretty stylish. I didn’t think the would be, but I actually love the way they look. A nice little bonus!

Cons of On Cloud (Cloud X)

The only real con I see is the price tag, BUT I do think it’s justified now that I’ve worn and used the shoes almost every day for the past year +.

Final thoughts

Honestly, you guys, these shoes are bomb.com. I can’t tell you how awesome it is to exercise and not feel any pain in my knees. Something I got used to for years.

If you’re in the market for new workout shoes, I highly recommend checking out On Cloud. I guarantee you won’t regret it. And your joints will thank you (and me!).

Let me know if you have any questions (in the comments)!

I Wasn’t Offended By The Peloton Ad

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I recently polled my IG followers and asked if people were offended by the recent Peloton ad, and the vast majority of people weren’t.  And I definitely consider myself to be part of that group.  I watched the ad twice, read a few online articles, etc., and I still just didn’t get it.  I truly didn’t see anything really wrong with it from a content perspective.

Do I think it was the greatest ad ever?  No.  Do I think there were probably a few different ways to showcase the bike and the point they were trying to make?  Yes.  Do I think a $3000 bike even needs an ad?  Hmm…not so sure!  Do I think the internet overreacted and should show this kind of passion toward things that really matter?  Absolutely.

So that last point is really where I’m at.  We, as a society, get so worked up over things like Peloton bike ads but not so worked up over the atrocities that are happening in our own country and around the world.  Like, really?  Priorities, people!

Ok, so I think hit that point on the head enough.

One of my IG friends shared a different perspective on the ad and all of the controversy, and I really appreciated her thoughtfulness.  I love hearing the ‘other’ side of things, and we had a really great discussion… 

We’re at a point in society where women still have to fight for equality on every front.  And any little form of patriarchy, in a culture where women are already held to such unrealistic standards, doesn’t help the cause.  She also talked about how this uproar really speaks to how we have a lot of emotionally, mentally, and physically scarred women out there for which this ad triggers something very personal.

But isn’t there something about her husband gifting her something he knows she’ll appreciate and love.  If Vishnu gifted me a Peloton, I wouldn’t be mad about it!

I totally get all of that, and some of the other perspectives that were provided.  And trust me, as someone who’s had her fair share of body issues over the last 20 or so years, I can see how something like this can trigger people. 

With all that being said, one of the internet arguments was that an already fit person shouldn’t be highlighted in the ad as a Peloton user.  So what? Are fit people not supposed to work out?  If the ad had featured someone a little heavier set, people would have shouted about ‘fat shaming.’  You literally can’t win!

Also, there’s the argument about how this ad only speaks to a very specific demographic.  Well, that’s what I would expect with such an expensive piece of exercise equipment!  Also, don’t get me started on this only being targeted to Caucasian people.  I’m pretty sure I’ve read about all kinds of people owning/loving Peloton equipment.  I think we need to stop thinking of everything as a race issue, especially when it doesn’t need to.  Again, this is one of those things where I would ask about why we don’t see so much uproar with actual race/inequality issues.   

This post is a lot all over the place, and that’s because I found the controversy a little all over the place.

Regardless of what side you’re on, watch this and tell me it didn’t, at the very least, make you smile!

And that’s all she wrote, guys.  Like I said, the first thought that pops up in my mind when I hear about the internet going crazy over something like this is, “Seriously?  Where is this level of intensity with the ‘real’ stuff happening around the world?”

Anyways, this is of course my two cents.  I get that there are two (or more) sides to things like this.  This is me sharing my perspective. 

What are your thoughts on this whole thing?

Life Lately on the Fitness Front

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I used to blog regularly and in tons of detail about my workouts.  Everything from about 2011 to 2016 is on MIS.  Jillian Michaels, half marathon training, T25, Tough Mudder training, Barre3.  It’s all on MIS!

I haven’t talked much about my fitness endeavors as of late because they don’t feel all that monumental.  I’m honestly just trying hard to listen to my body and work out appropriately when I can.  There’s not much more to it.  The one thing that has changed are my workouts themselves. 

Let me back up…

In March, I joined the gym across the street from where we lived.  Not because I was itching to, but because Vishnu realized that despite his best efforts, he wasn’t going to be able to go as much as he wanted/needed to.  We didn’t want to pay the cancellation fee, so we essentially worked with the gym to transfer his membership over to me.

As you guys know, I’m a home workout kind of person.  I absolutely don’t mind doing Barre3 online at home or using YouTube videos or even going to our apartment gym.  It’s what I’ve been doing for years.  But when Vishnu raved about the group fitness classes at this gym, I said, “Why not?!”

Guess what…

Vishnu was right!  I LOVE the classes and the instructors.  And lucky for me, there are quite a few good ones that fall around my lunchtime, making it extra convenient on the days I work from home.

In terms of the workouts themselves, I take a class called TAP, a Barre Cardio class, and a Cycling class.

TAP
TAP stands for Total Athletic Performance.  It’s kind of like a low-key version of CrossFit from what I gather.  The gym offers two versions – a conditioning class and a strength class.  Depending on the week, I’ll take one or both.  The conditioning one is more cardio – running, rowing, ropes, ball slams, body weight exercises, kettle ball swings, etc.  Lots of aerobic stuff mixed with a bit of strength.  The strength class is the opposite.  Lots of strength moves with barbells, hand weights, kettle balls, etc. and very little cardio.  Both great options!  Both leave me drenched in sweat at the end. 

Barre Cardio
The Barre Cardio class is exactly what it sounds like.  Barre with a mix of cardio in the form of jump squats and just faster moves to get your heart rate up.

Cycling
The Cycling class is a typical gym cycling class, but I love the instructor so that’s why I try to go once a week.  She mixes in a little bit of arm work too, which I love.  It’s no Soul Cycle, but it’s a good workout.

Other than that, I still do Barre3 Online at home, especially on the weekends.  I’ve done BBG on days where I couldn’t make it to the gym.  And I still very much love my treadmill walks and run/walks. 

So with that being said, here’s what a typical week of workouts looks like for me.

Sunday – usually a rest day, but if I’m engaging in anything truly active, it’s usually a treadmill walk
Monday – TAP (conditioning)
Tuesday – If I’m working from home, I’ll head down to our apartment gym for a treadmill run/walk.  If I’m in the office, then my walk to and from work counts as my workout!
Wednesday – TAP (conditioning)
Thursday – TAP (strength).  If I’m in the office, then my walk to and from work counts as my workout!
Friday – Barre Cardio
Saturday – Cycling

Like I said, this is a typical week but it’s not an exact science.  A lot depends on when I’m in the office vs. at home and how I’m physically feeling.  The TAP classes are really challenging and I don’t push myself to do two in a row unless I really feel like I can handle it. 

I’m also a huge believer in everyday activity serving as exercise, so on those days where I don’t make it to the gym, I just try to stay off my butt as much as possible.  Having a very active toddler definitely helps!

And that’s where I’m currently at.  Trying to challenge myself a bit more with the classes, but also listening to my body and getting rest when I need it.  Not rocket science, but thought I would share since I’m in a different season of life. 

Bringing Back Barre3 + Why I ‘Quit’ BBG

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As a mom, getting into an exercise groove is much harder than I anticipated it would be.  I used to be one of those early morning workout people.  Up before the sun, ready to go!  While I can’t say that’s me anymore, I hope to get back to AM workouts one day  (when K regularly sleeps in until at least 6 am!).  Currently, I’m in a season of life where it’s all about collective movement and fitting in what I can when I can.  And not beating myself up when I can’t (this is key!).

With that being said, I am trying to be more intentional about the kind of workouts I do.  With exercise being my ‘me time’ and an opportunity for me to destress, I want what I do to reflect how I feel.  And that is why I’m bringing back Barre3 online workouts.  After having Kaiden (and being cleared to work out again), Barre3 was the only thing that got me out of bed.  It was the only workout that left me feeling good not only physically but also mentally and emotionally.  I also love how it incorporates functional movements as well as cardio, strength, and stretching.  I’m only a few days into it and already sore…those shakes and quakes are something I tell you!

Barre3 Online

If you’re interested in trying out Barre3 online, here’s a give $10, get $10 code.  And if you want to read more about why I love it so much, check out these posts – 7 Reasons Why Barre3 Online is a Great Option for Moms and 5 Reasons to Try Barre3 Online.

Ok, now on to why I ‘quit’ BBG (for now at least)…

BBG is a great workout system.  There’s no doubt about that.  If you commit, you will see results.  I certainly felt stronger and saw more definition in my legs, arms, and stomach area (I just can’t call it abs…because I’m so far from that!).  The first time around, I got to week 5 (out of 12).  The second time around (I started all over again), I got to week 9.

When I think back on my BBG workouts, the things I stopped enjoying included always working out by myself, the intensity of the workouts, and how monotonous they got to be after a while.  So here’s the thing, I get that it’s only 28 minutes (in theory), they’re meant to be intense (that’s the whole point), and you’re supposed to build your strength from week 1 to 12.  I get it all, but for me at this point in my life, BBG just isn’t working.  So instead of doing it for the sake of doing it and finishing, I decided to ‘quit’ and say goodbye for now.  I may pick it back up again at some point, but for now it’s Barre3, some wogging (walking + jogging), and Soul Cycle (still once a week when possible).  Oh and lots of good old movement, which Kaiden ensures I get on the daily!

Overall, if I had to share one piece of insight I’ve learned in my own journey, I’d say this – do what makes you feel good because that’s what you’ll stick with through all of the ups and downs of…well, life!  Don’t do something just because someone else is doing it.  Do it for you!  If you enjoy Barre, do that.  If you like HIIT workouts, give BBG a try.  If you’re a runner, stick with that.  It’s good to try new things (all about that!), but at the end of the day, go with what you love.  And remember, every little bit of movement adds up!

*Stepping off soap box…*

So tell me, what’s your preferred workout?  What do you always go back to?

Kayla Istines Bikini Body Guide – Weeks 1-4

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To be quite honest, I never thought I would actually attempt and stick with Kayla Istines Bikini Body Guide (BBG) workout plan.  It looked too hard.  Too intense.  And like something I wouldn’t be able to get through in one piece.

Well, I’m happy to report that while it was hard and intense, I got through weeks 1-4 in one piece.  Hardly, but I’m here to tell the tale!

Kayla Istines BBG

My overall thoughts

  • These workouts are no joke.  They will make you super sore.  After completing the week 1 abs/arms workout, I couldn’t sneeze or cough or move without some pain.  Oofta!
  • The high-intensity nature of the workouts is what makes them effective.  Even though I knew this, I modified some of the moves to feel more comfortable.  One of my biggest fears going into this whole thing was injury.  I’m happy to report that by understanding and listening to my body I’ve been able to not only stay injury-free but also ward away my semi-regular knee pain.
  • The workouts are designed to be completed in 28 minutes.  At first, I thought, this is awesome…short and sweet!  But yeah…it takes me 35-45 minutes at least.
  • I know I’m making this sound like a miserable chore, but it really isn’t!  I’m the kind of person who enjoys having a plan of attack ready to go, so in this way, it’s perfect.  And it’s totally doable.  You may have to modify and go at your own pace, but you can do it!

Weeks 1-4 results

  • My body doesn’t look different, but I feel so much stronger!  I’m able to complete most every rep with some leftover energy.  And the soreness wasn’t quite as intense as the weeks progress.
  • On a side note, I’m pretty sure I’ve gained some weight because of the steroids I’m only for my allergic reaction (will share more later).  This gives me more reason to keep truckin’ forward with these BBG workouts.

What I plan to do differently for weeks 5-8

  • For one, I plan to keep going with the three weekly BBG workouts.  The schedule works well for me!  I do want to add two lower intensity workouts to the weekly lineup.  The other day, I went for a 45 minute walk and it felt so good.  I loved not having an agenda and just moving.
  • The second thing I want/plan to do differently is improve my food choices.  It’s not that I’m making horrible decisions left and right.  However, I know myself and know I could do better.  And not that it’s an excuse, but the steroids do apparently make you hungrier, so I’m hoping to see an improvement once I wean off this week.  We shall see…

And that’s BBG weeks 1-4, my friends!  Wish me luck with weeks 5-8…it’s gonna get tough(er)!

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