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At ShockYard we value the movement intrinsic to the activities of daily life. This series is a celebration of the work of lugging around small humans and silly strategies to make that work connect to your workouts. Chest PressFront SquatHigh-Five PlankPlaygrounds Are for Grownups Too!Push BroomDeadliftsShinboxesThe RingsTurkish GetupsWeight Vest Hike
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How am I Dealing?
Would You Like Help on Your Recovery Journey?
We'd love to work with you! Check out our body-positive online personal training. Our programs are tailored to your needs and your equipment. Contact Us! Call/text: 508-808-9699 Email: ShockYard@gmail.com FB: facebook.com/shockyard/ IG: ShockYardFitness Thank you to all of our participants!
Together we raised $200 to support...
Mission Statement
"Family & Children’s Service supports, promotes and strengthens the well-being of individuals and families by providing high-quality, accessible mental health care and related social services, with a particular sensitivity toward the needs of children."
If you'd like to learn more about the work they do at F&C or attend one of their many neat community events, check out their webpage here!
Congratulations to Our Mileage Winners
Daisy G. Won the Grand Prize of some cold hard cash!
Thank you to RollerDerbyMerch.com
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Thank you for being a part of the 2017 challenge.
And Remember...The Best Way to Stay Active Is to Pursue Something You Enjoy!
#MakingFitnessFun
#FitnessForEveryBody
#AllBodiesAreGoodBodies
#Fit2Point0
#BodyPositiveFitnessAlliance
#ShockYardFitness
Disclaimer: All bodies are good bodies. This is a blog about returning to fitness after injury or hiatus (in my case, pregnancy and surgery). No body-shaming or assumption of weightloss goals here. Click here to learn more about our fitness philosophy...
Activity Update...In the last week I have:
 Gone skating |  Walked and run |  |  Lifted |
What do all of these things have in common?
HELP
A Lot of People in the Fitness Biz Want to Convince You that Working Out Is Easy if You're a Good Person.
"Good person" - As in, has lots of intrinsic motivation to exercise...
B.S.
Let me let you in on a secret, getting out the door IS NOT EASY! It's not easy even when you literally own your own gym and spend all day in it! There have been so many days where I was within 5 feet of a barbell with not too much on my schedule and I still "didn't get around to it".
B.S.
Let me let you in on a secret, getting out the door IS NOT EASY! It's not easy even when you literally own your own gym and spend all day in it! There have been so many days where I was within 5 feet of a barbell with not too much on my schedule and I still "didn't get around to it".
So What Can You Do to Help Stick to Your Routine or Goals?
GET YOURSELF SOME HELP!
 | I love to roller skate (and wear silly costumes) but this bit of exercise would not have happened without the help of our awesome doula, Lissa Farrell, who watched our baby as part of one of our postpartum appointments so we could leave the house. Doulas are excellent for supporting you during labor but did you know that many also offer postpartum services to help you get back on your feet? Lissa for instance will come to your home and help with whatever you need...dishes, food, cleaning, a shoulder to weep on. Yup, she does it all! :) Learn more about Lissa and the Ithaca Doula Collective here. |
 | ,Casey (my teammate in life) and I are working together to get our Holiday Run/Walk Challenge Miles in. That means that some days we walk together while wearing the baby...some days one stays home to watch the kiddo while the other goes out, and some days one of us walks carrying Mr. Squishy while the other runs and then we trade off. If we weren't helping each other to stick to the daily walking/running challenge, we both would have fallen off it by now. |
 | Classes can be just the thing to help you stay moving. I love going to other trainers' classes periodically so I'm not in charge of my workout. I get to relax and follow along without being the least bit creative. Mariellen's New Mom and Baby Yoga class is especially great because I can bring the kiddo along without stressing if he gets upset or needs feeding. The class is a comfortable space to get some movement in for me while entertaining the kid and chatting with nice folks. Win! |
 | I have gotten back into lifting twice a week for the past month and this definitely would not have happened without the help of Casey and my parents. I'm lucky to have my parents nearby to help watch the kiddo for a couple hours here and there and to have a wife who helps me set up a schedule we can stick to. |
Of course everyone's access to help is different and certain activities may not be possible because of work, babies, etc...
But getting a little help from friends or family or teachers can make the difference between feeling successful and feeling stuck. (Don't let people make you think they do it all themselves. Anybody who is working out a ton, especially if they have a baby, is getting lots of help in various ways.)
Teamwork Makes the Dream Work.
Would You Like Help on Your Recovery Journey?
We'd love to work with you!
Check out our body-positive online personal training.
Our programs are tailored to your needs and your equipment.
Contact Us!
Call/text: 508-808-9699
Email: ShockYard@gmail.com
FB: facebook.com/shockyard/
Check out our body-positive online personal training.
Our programs are tailored to your needs and your equipment.
Contact Us!
Call/text: 508-808-9699
Email: ShockYard@gmail.com
FB: facebook.com/shockyard/
 | Stay Moving |
So What's Something You Might Win?...
Only the Most Amazing Socks Ever!!!!! Courtesy of
RollerDerbyMerch.com
The person with the most running miles gets to keep up the habit in style with a pair of custom socks. You can pick any of the sweet designs above or you can print basically anything you dream up!!!!!
A Little More About This Rad Company...
 |  Owned by our friend and teammate Deb Crush RollerDerbyMerch.com does specialize in all things derby related, but they are a one-stop-shop for any merch needs. Want a hoodie? Bam! You got it. Want an embroidered hat? No prob! You dream it, she's got it. Just can't wait until the challenge is over for some cool gear? Contact Crush and she'll hook you up! |
rollerderbymerch@gmail.com
315-256-8563
315-256-8563
Bonus: Do you like Harry Potter?
Check Out These Limited Edition 'Yer a Skater Harry Potter' Designs and Support Ithaca League of Women Rollers
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Stay Moving, Stay Motivated, Give Back!
-Walk or run at least one mile every day from Thanksgiving to New Year's Day.
-Just $15 to participate.
-Competitors who successfully complete the challenge will be eligible for a cash GRAND PRIZE! The more people sign up, the bigger the grand prize will be so invite your friends!
-Prizes for the most walking and running miles!
-Just $15 to participate.
-Competitors who successfully complete the challenge will be eligible for a cash GRAND PRIZE! The more people sign up, the bigger the grand prize will be so invite your friends!
-Prizes for the most walking and running miles!
1/3 of Your Registration Fee Will Go to Support
Family & Children's Service of Ithaca
Family & Children’s Service supports, promotes and strengthens the well-being of individuals and families by providing high-quality, accessible mental health care and related social services, with a particular sensitivity toward the needs of children.
Or Contact Us to Sign-Up!
Details About How It Works...
- Sign up via PayPal
- Shortly after sign up, you will receive an email with a link to our mileage tracker and info on how to connect with our Run/Walk Facebook group.
- This challenge is entirely based on the honor code. We will not be checking up on your miles. So be cool man.
- Missed a day? It's OK, don't give up! Everyone is allowed one freebie day that you will note in your log book.
- Missed another day? You may stay in the running for the grand prize, but we ask that you contribute another $15 for each day missed (this sum will go entirely to the featured charity). Again, honor code. Skip day donation page.
- In January the numbers will be tallied and the winners announced via live stream. Date/Time TBA.
Prizes!
Grand Prize
The more people sign up, the bigger the pot!
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Most Running Miles
Some sweet apparel from RollerDerbyMerch.com!!
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Most Walking Miles
One Month of FREE Personal Training with ShockYard Fitness & Social Club Online!
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Bodies Are Magic! | Disclaimer: All bodies are good bodies. This is a blog about returning to fitness after injury or hiatus (in my case, pregnancy and surgery). No body-shaming or assumption of weightloss goals here. Click here to learn more about our fitness philosophy... |
Early in my pregnancy journey I learned the wacky fact that during your pregnancy your abs LITERALLY SEPARATE! (The fancy technical term: diastasis recti)
| Start like meow...  | End up like meow (depending)  |
Photo courtesy of WebMD
The Magic Is that (for the Most Part)
After that Mega Expansion of Connective Tissue,
Bodies Zip Themselves Back Up!
Typically diastasis rectifies (see what I did there!?) itself but in the cases that it doesn't it can lead to weakness ('cause your core is less stable), lower back pain, and even incontinence.
I have been worried that I might end up with lingering issues relating to abdominal separation because at around 6 months pregnant I was already 4 fingers separated (you could fit 4 fingers between my abs), which was a bit more than normal.
My physical therapist instructed me that I needed to take it easy on my abs to prevent a potentially excessive separation.
I have been worried that I might end up with lingering issues relating to abdominal separation because at around 6 months pregnant I was already 4 fingers separated (you could fit 4 fingers between my abs), which was a bit more than normal.
My physical therapist instructed me that I needed to take it easy on my abs to prevent a potentially excessive separation.
So...How Does One "Take It Easy" On One's Abs?
Anyone who has had and abdominal injury, surgery, or hernia, or whatnot knows that it's pretty tough to get around while trying to minimize impact on your core. It is your core after all...it's in the middle of everything!
3 Helpful Techniques
#1 - Roll over to get up
Laying down and gotta get up?
| "Hmmm...gotta do something today." |  |
| Sitting straight up can put A Lot of strain on those abs! |  |
Instead, try rolling on to your side and pushing up with your arms.
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#2 - Hug 'n sneeze
Feel a sneeze coming on?
Grab a pillow and squeeze it to your belly to help keep your abs stabilized.
Grab a pillow and squeeze it to your belly to help keep your abs stabilized.
#3 - Take people up on it when they offer to carry stuff for you.
I know I'm bad at this too but it's really OK to accept help when you need it.
It doesn't make you weak it MAKES YOU SMART!
It doesn't make you weak it MAKES YOU SMART!
Would You Like Help on Your Recovery Journey?
We'd love to work with you!
Check out our body-positive online personal training.
Our programs are tailored to your needs and your equipment.
Contact Us!
Call/text: 508-808-9699
Email: ShockYard@gmail.com
FB: facebook.com/shockyard/
Check out our body-positive online personal training.
Our programs are tailored to your needs and your equipment.
Contact Us!
Call/text: 508-808-9699
Email: ShockYard@gmail.com
FB: facebook.com/shockyard/
Today's Lesson: Where You Left Off with Your Training Impacts Where You Start Back Up
Ongoing Goals
 1 - Take in magical forest wonderlands at a walking and/or jogging pace |  2 - Feel good rollerskating |
3 - Stay realistic about progress to minimize setbacks
Activities this Week
-Walking
-Roller skating
-Physical therapy
-Roller skating
-Physical therapy
What Went Down...
| Last week I did two 5-minute jogs and they probably felt like the most awkward, lamesauce bit of exercise I've ever done...but it was a start and that's OK! This week I decided to give roller skating a try and I was pretty nervous that it would be rough given how challenging jogging was. |  |
It Felt Great!
30 Minutes of low-intensity form-focused skating felt like a breeze!
At the end of that 30 minutes my back started to feel tired so I cut myself off (trying to always keep goal #3 in mind and not overdo it).
At the end of that 30 minutes my back started to feel tired so I cut myself off (trying to always keep goal #3 in mind and not overdo it).
So Why Did Running for 5 Minutes Feel so Terrible Compared to 30 Minutes of Skating?
Training! I stopped running much earlier in my pregnancy than skating (don't freak out, my Dr. said it was fine) and that meant that I was returning to an activity that my body was much better accustomed to.
The Takeaway
Respect that your experience matters and how long you've taken off from something impacts the pace with which you can return to it. For me, I think it would be easy to get going with 45-minute sessions of low-key skating, but it will probably be a few months before I can do a comparable running workout.
Would You Like Help on Your Recovery Journey?
We'd love to work with you!
Check out our body-positive online personal training.
Our programs are tailored to your needs and your equipment.
Contact Us!
Call/text: 508-808-9699
Email: ShockYard@gmail.com
FB: facebook.com/shockyard/
Check out our body-positive online personal training.
Our programs are tailored to your needs and your equipment.
Contact Us!
Call/text: 508-808-9699
Email: ShockYard@gmail.com
FB: facebook.com/shockyard/
Getting Back to Myself
Coach Laura Here! I've decided to do a blog series on my recovery to regular activity and fitness post-pregnancy and C-section. While there are certainly elements of my recovery that are specific to having been pregnant I intend this series to be relatable to anyone who has had to step back from exercise and now is trying to figure out how to get back into it. Whether you've had an injury, or burnout, or surgery, or a major life change, whatever...getting back into the figurative (or literal!) saddle can be daunting and I want to help you through it.
Disclaimer: This blog is NOT about weight loss or "getting my body back". It never left. This blog is about getting back to the activities I love to do in a safe and sane way. Further, everyone's journey of recovery is different so this is not an exact prescription for how you need to recover from pregnancy or injury.
Disclaimer: This blog is NOT about weight loss or "getting my body back". It never left. This blog is about getting back to the activities I love to do in a safe and sane way. Further, everyone's journey of recovery is different so this is not an exact prescription for how you need to recover from pregnancy or injury.
My 9-Month Injury
I spent 39 weeks moving all of my internal organs around like so...
To make this pretty cute little dude...
(Cake for scale)
Turns out he wasn't that little though (11lbs 5oz) so C-section time for me!
Turns out he wasn't that little though (11lbs 5oz) so C-section time for me!
SO What Am I Working With?
| I was able to stay pretty active with walking throughout my pregnancy, but I love higher-intensity activities like trail running and roller skating and just being ready to do whatever fun thing comes up. So while I'm happy with how active I was able to be, my cardiovascular endurance took a big hit, my core muscles experienced a lot of shifting and stretching, and I had a massive incision. Click here to see the beast! All told, I could probably pull off jumping right back into my various activities, but I want to do this recovery right and not have depressing setbacks along the way. | For example...on the diminished cardiovascular fitness front, after I shot this clip I laid down to catch my breath for 5 minutes |
That means...back to BASICS.
I've been working with a post-partum physical therapist to rebuild my pelvic floor and core muscle coordination. That means practicing lots of unexciting yet surprisingly difficult small movements. It's boring AND tough on the ego. Bonus!
| Shout out to the great folks at Trumble PT by the way! |  |
The Next Step
At 6-weeks post surgery I felt comfortable giving jogging a try.
So this week I did, drum-roll please....two 5 minute jogs!!! It felt weird and kind of uncomfortable but not painful or bad.
So this week I did, drum-roll please....two 5 minute jogs!!! It felt weird and kind of uncomfortable but not painful or bad.
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The Recipe of Recovery so Far
- Weeks 1-3 of as much rest as possible...seriously, the doc said I was supposed to not lift anything more than 10lbs, which was tough 'cause Mr. Baby already weighed more than that!
- Weeks 3-6 continuing along the theme of rest but adding in weekly visits to the physical therapist and doing the homework they gave me. Pelvic floor activation, glute bridges, heel squeezes, etc...
- Week 6 shifting to PT every 2 weeks, doctor said I could start getting back into higher-intensity activities by listening to how my body felt, and trying out jogging for 5 minutes twice
Goals for Next Week
- Maybe some 7 minute jogs
- Maybe roller skating? eeeee!
Would You Like Help on Your Recovery Journey?
We'd love to work with you!
Check out our body-positive online personal training.
Our programs are tailored to your needs and your equipment.
Check out our body-positive online personal training.
Our programs are tailored to your needs and your equipment.
| Here's to Daisy G! Daisy inspired the effort behind our summer Get-Out-The-Door Challenge fundraiser and found the awesome program that is HFH Summer Camps. Thank you Daisy!! :D |  |
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