Postpartum Crossfit

Hey friends. The boys are 7 months old now and I realize that I haven’t posted in a while (thank you Hilary for carrying this blog!). There have been some persistent requests for a ‘Postpartum Post’ and I haven’t felt ready to post until now. So here’s my last 7 months, in a nutshell. I’ll touch on PP recovery, life with new twins, postpartum depression, sleep deprivation, breastfeeding, athletic ability and my efforts to regain my fitness. If you’re a pregnant athlete, trying, or have a new hatchling at home, I hope some of my learnings will help you through the rough patches or maybe help you feel understood. So here it is, in raw honesty, from one mother to another.

jdc

The Realities of Parenthood 

Excelling in a high performance sport requires surprisingly few components. Dedication, drive/willpower, time, adequate rest and recovery, and proper nutrition/caloric intake… okay and maybe a bit of talent. This formula was always simple for me throughout my life: Food + Rest + Time + Passion/Hard Work = Success and Achievement  …Simple enough, right?

When I found out that my husband and I were expecting twins, I figured I would just add in ‘+ adorable twins’ somewhere in my equation and it would still be hunky dorey. We’ve all heard of supermoms- they exist, right? Reality hit hard last August. I crossfitted throughout pregnancy until 7months when I was just too large to be proficiently and comfortably mobile. I had had a great pregnancy and felt fantastic.

My sons were born at 34w3d, six weeks early, presumably due to a lack of space. Both were born very healthy with APGARS of 9 and 10, they had to stay in the NICU for 5 weeks until they were big enough to feed on their own.These weeks were challenging to say the least but my husband and I left the hospital with our boys ready to take on the world. Life was easy and thrilling. They fed every 3 hours and slept in between. I could do things. I had time. The newness of parenthood was exhilarating and I started back at the gym when they were 6 weeks old. I would bring the boys in their stroller and while they slept I would work out. I took things slow at first and really enjoyed the Bootcamp classes my gym offered. They are programed in 1 minute stations so I could push myself as hard as I wanted to depending on how I was feeling that day. I was tired, and adjusting to motherhood and sleeping in 2.5 hour intervals, but with the boys sleeping in between their feeds, I was guaranteed this 2.5 hours of rest around the clock. Being a mother was so amazing, and I cherished my new sons immensely but I was also determined not to toss out my passions and interests for the job title of Mother. Don’t get me wrong my kids definitely came first, but I was also determined to be an awesome wife to my husband and also take time to look after myself!

Then they woke up (“It’s aliiiive!”). Hello 4 months! Around month 4 the boys started to spend more time awake during their feedings. They were now awake during the day and during the night. My 2.5 hours of rest between feeds became 2 hours, then 1 hour, then 15 minutes. If one boy was awake, the other was asleep. They seemed to tag team screaming matches, and my husband and I even joked that there seemed to be a buzzer in their nursery that went off if one of our heads hit a pillow. It was constant. I became a breastfeeding zombie. All I thought about was sleep, and my immediate yearning and desperate desire for some of it, just a little bit, anything really, took over my consciousness. My need for sleep became a powerful all consuming obsession. I started to analyze every movement I took. Could I save some energy by only eating while laying down? How could I minimize my walking steps? I read countless books on twins and scheduling. How to keep them on the same schedule, when they would start syncing more, when I could expect the fabled ‘sleeping through the night’.  Would or could the demands of breastfeeding actually kill me? I dropped off the map. I turned my phone off. Friends started to comment that I was a ‘hermit’. They didn’t understand. I was in survival mode. I took my earplugs out only to shower and to sleep. The few days that I felt like trying to go out with the boys I went to the grocery store. I quickly came to feel like a walking freak show. It seemed that everyone walking by me while I pushed my double stroller and pulled a cart had something nasty to say: ‘Oh double trouble!’, or ‘You’ve really got your hands full! I don’t envy you!’ or (my favorite) ‘Twins!? My condolences’. I started to hate everybody. It had taken me 2 hours to get the boys ready, loaded and into the grocery store. I felt a bit of accomplishment… I was doing something! Only to be heckled by strangers, stared at or harassed. This all sounds dramatic, but I assure you I’m serious. December and January were months I’d like to forget and I now understand why sleep deprivation is used for torture.

During this time I obviously did not go to the gym. I vividly remember my last visit around month 3.5. I had been ‘back’ for about a month and a half and I was desperately trying to do a set of thrusters during a WOD when I simply had to stop and basically collapsed on the floor. The realization that my body was not physically able to exert any more energy was crushing for my psyche. I had slept 3 hours total the night before and I felt that I had sacrificed so much becoming a mother that all I wanted was one hour away from the house, doing something for me and now it seemed impossible. I craved that endorphin rush after a great WOD, and the alertness I once felt at the gym. I needed something positive to motivate me and was truly crushed with the inconvenient truth of what was to come. My husband and I were running on all cylinders and there was no time or energy left for anything other than breastfeeding and caring for our two babies.

I think it was late December when I started to loose my milk. Looking back, I realize it was because I was eating so poorly and in such a sleep deprived state that I had completely lost my appetite. At the time I felt like it must have been some sort of cruel joke. I didn’t care about eating, I didn’t care about bathing, or changing my clothes or anything other than making it through the day and feeding my precious little boys. When my milk supply started to go, I truly hit an all time low. I was trying my very best, and now I couldn’t even feed my hungry babies. I went to see the doctor. My husband was concerned I was suffering from Postpartum depression and we needed some advice. I actually started to believe that my sleep deprivation would kill me. There were times that my husband would have to hold me up because I was too weak to stand. I constantly walked into doorways and felt like I was drifting. I dreaded when he went to work for his 24 hour shifts because it meant I was alone. Alone with two demanding boys without a second to sit down. If they did sleep I was busy resetting the house for their next wake. His parents helped out as much as possible, but I still had to feed every 3 hours. I was determined to breastfeed and really did not want to resort to formula. ‘I could do it!’, I thought. Even if it killed me, I wanted to keep trying.

The doctor explained that sometimes PPD leads to the sleep deprivation, and sometimes its the sleep deprivation that leads to PPD. I explained my feelings and symptoms and he felt that I had started down the later path. We agreed to meet weekly to discuss how I was doing, and I reluctantly agreed to try supplementing formula for one night feed. My husband and I made a more concrete plan with his parents and we all took turns for the next 4 weeks during the days to reduce the workload. My husband also started pre-cooking hearty meals that we froze so that I could just pop them in the microwave and eat when I had time. I became proficient at breastfeeding and eating. Actually, I became proficient with breastfeeding while doing anything. Walking, cleaning, laundry, peeing, brushing my teeth. The formula helped me regain a bit of my milk supply, and I was pumping in between feedings to try and stimulate more production. In the end my milk came back, but it was extremely tough. Looking back, I’m so glad I stuck with it.

Nearing the end of January, my husband and I were on a serious schedule with the boys. Every minute was analyzed and planned. With twins, you truly don’t have the luxury of ‘on demand’ feeding or sleeping. If there’s no schedule, there’s no predictability. The boys started to sync and were sleeping and eating at the same times. We had it down to a very fine art. We started to sleep more. FOUR HOURS! What a glorious thing. I remember sleeping for four hours in a row one day and feeling like a million bucks.

Fast forward to today. Mid-March and although the boys don’t sleep through the night (I’ve yet to actually meet these fabled children who do by the way), they do sleep long stretches at night. They go to bed around 8pm, wake at 2am to feed, and then 6:30am to feed and wake up for the day. They nap for one hour at 10:00am, and two hours between 1:00-3:00pm. We have an awesome schedule and we are enjoying life again. I’ve heard and read that with twins, people say that ‘the clouds part at around 6-7 months’. I think 7 months was our lucky number, and I’m so glad for it. My family is happy and healthy and I look forward to each new day.

The Inconvenient Truth

I started back seriously at the gym about a month ago. 3-4 days a week was my goal; Get out and move. It’s been a whole new experience returning as a mother. I’ve learned a lot about my body and the demands of crossfit. Hopefully some of my hard won battles can save you some toil…

It was obvious after my twins were born that my equation was now drastically altered and needed some serious revisions.  Food + Rest + Time + Passion/Hard Work = Success. If I wanted to Crossfit, I’d have to increase my food intake, ensure I was resting (ha), and set aside enough time to warm up, WOD and cool down properly. All these things were basics, but seemed a feat of strength in themselves! Throw the demands of breastfeeding in the mix and I seriously had to reconsider what I was doing. Breastfeeding requires an exorbitant amount of energy. Breastfeeding twins requires an outrageous amount of energy, especially because I’m naturally a lean person. I’m talking requirements of more than 3000- 4000 calories daily while working out. I’ve had to do some research on the feasibility of building muscle mass while breastfeeding. Are these two activities just incompatible? If going to the gym was going to reduce my milk supply, I knew I wouldn’t chance it. Feeding my kids is obviously more important than my fitness goals.

New Body, Old Tricks (and it ain’t like riding a bike)

It has taken me a while to accept that I’ve returned to the gym in a different body than I left. A different body with different abilities and capabilities. I’ve had to learn some serious self compassion, patience and hardest of all, I’ve learned to toss out old PRs, and expectations and replace them for new and more realistic goals (and not secretly still yearn for my old PRs). I guess I somehow expected to walk back into the gym and take off where I left off. The thing is, pregnancy changes your body- a lot. Everyone’s body changes differently and I’m no biologist by any means, so all I can tell you for sure is how it changed mine. I’m not quite sure where to start because it literally feels like I’m in a completely different shell, but I suppose I could start with my skeleton. Everything stretched wider, splayed and stayed wider after birth. My hips are two inches wider to be exact (totally killing my once fab summer wardrobe btw), and my ribs are almost three inches wider. I’ve read that this is because the ligaments that hold everything together, especially the pelvis stretch and relax to prepare for childbirth due to the hormone relaxin. During the later months in pregnancy, my abdominal tendons stretched and separated, this is called Diastasis Recti and is very common. If I do a crunch, I can stick two fingers in between my abdominal muscles- yeah, it’s weird. Basically it feels as though the ligaments and muscles in my abdominal wall that used to hold in my guts don’t do their job anymore. My guts feel ‘loose’ if that makes any sense. With my coaches guidance, I’ve been working on strengthening my core and regaining much of the stability that I lost… although I can tell you I still have a ways to go to rocking a six pack… I’ve got a two-pack at the moment. If you’re interested, there’s a great article on abdominal health postpartum here:  http://www.befitmom.com/postnatal.php . In addition to my muscular and skeletal changes, I’ve also started to sprout grey hair (…I’m 26), I’ve noticed wrinkles starting to form (gah!), and I just generally feel ‘older’. It’s hard to describe but I truly feel that pregnancy ages you. You have to give a bit of yourself up to receive the most beautiful gift of all! (All wrinkles in the world are totally worth it for my boys 🙂 ).

So what do these changes mean? Well, they mean that my ‘old tricks’ don’t come as easy as they used to. I have to work harder to achieve goals. My body doesn’t tone as quickly, recovery is much slower and that building muscle is more challenging than before. It means that I’m back to basics. I have an extremely weak core, and even weaker noodle legs. Luckily carrying around two growing boys has helped my wrist, grip and forearm strength bounce back which is awesome. I figure at this rate, I’ll basically look like Popeye in a year if nothing else changes. Whatever I’ll take it.

Oh right, boobs. I have those now. Although I’m now proficient at C2B pullups (hey, an extra couple of inches does wonders), all that milk production is really making it difficult for me to make serious gains. Yeah, we are back to that old conundrum of the incompatibility of gaining muscle mass while breastfeeding. Turns out you can build muscle, it’s just very difficult to do and you have to eat A LOT. My twins feed every three hours, and so do I. I am constantly eating. I wake up at 5am to eat, and then go back to sleep for an hour before the boys wake up. I eat dinner with my husband, fill my plate with more food than he does, and STILL COOK AND EAT A FULL MEAT LASAGNA TO MYSELF afterwards. I drink (get this) 12+ litres of chocolate milk a week. Not. Even. Joking. Costco is a magical place for me. So much meat and milk. Even with all this intake, it’s still difficult for me to build mass. I weigh about 6 lbs more than I did before I got pregnant, but I realize that my body needs this bodyfat store for nursing. I will add that I’m fairly certain that if I got more sleep, I wouldn’t have to eat as much. My husband and I have a tendency to replace missed sleep with food. Tired? Go drink a litre of chocolate milk. That’ll keep ya goin’ for at least another two hours.

My lifts are slowly recovering and I’m taking lifting very slowly. I’m not chasing any numbers, I’m just working on regaining my overall strength and stability. My main focus is bodyweight movements. My goals include: getting my strict pullups back, a 4:45 Baseline WOD (I’m at about 6:00 right now… damn push ups), and a muscle up by July 1. I’m currently competing in the Open for fun and have a competition lined up for this summer. 🙂 Going back to basics has been a blessing as I’ve been able to work on my technique and concentrate on form. Learned skills like HSPU are coming back now, but my strength and overall cardio/conditioning still needs a bit of work!

A Change in Perspective

The biggest change postpartum by far has been mentally and emotionally. The competitive aspect of Crossfit has taken a back seat to my desire to maintain a healthy and active lifestyle. The sport has shifted from my passion, to a rung in the ladder of my wellbeing. My children and husband take the front seat in my life now, but Crossfit is still an investment in myself- for my continued health. I want to stay healthy and fit for my children and my husband. Plus being active feels pretty great. I’ve learned not to compare myself to others at the gym. They don’t necessarily have the same commitments that I do and can afford to maybe spend a bit more time at the gym and take on more demanding goals. My priorities have changed and so have my motivations. I’ve been really lucky to find Crossfit, and become a mother to two little dudes. I hope to continue to enjoy my time at the gym and reap the benefits of a healthy and active lifestyle. xo Jess

cd

Special Thanks:  I wanted to give a special shout out to my amazing husband (who doesn’t even read this blog I’m pretty sure). You are the most incredible person I know.

Also special thanks to my friends at the gym, Alchemy Crossfit and the coaches there that have helped me through some of the most challenging months of my life. Sport is my therapy and you guys are my therapists. Thanks to Duncan, Broder, Craig and Janet for always making me feel empowered, motivated and making Crossfit seem possible again. Without you I would still have a one-pack. 😉

Further Reading:

http://games.crossfit.com/article/mother-first-athlete-second-tanya-wagner

http://kellymom.com/tandem-faq/04momnutrition/

http://www.healthline.com/health/pregnancy/body-changes-infographic

 

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A Shift in Ability: A Note from one Pregnant Athlete to Another

They say that there are four main life events/stressors in one’s lifetime: Marriage, purchasing your first home, dramatic job changes and having children. Well, my husband Chris and I have done all 4 within the last 10 months, and are expecting twins to boot.

All of these amazing life events happening at once leave us elated, but also exhausted and sometimes too busy dealing with the ‘necessities’ to enjoy the ‘niceties’ that having extra time once afforded us. …this is the part where I tell you that for a period of two months, I used my Unlimited membership at Crossfit three times. I went from 6x a week, to a couple times a month. During this busy time, I felt guilty for not getting myself to the gym. My body was changing with the pregnancy, I was on the phone with our realtor constantly in between client meetings, during the evenings we viewed listings and homes, I juggled multiple medical visits with meetings in the offices of mortgage brokers and lawyers. This compounded with the common pregnancy ‘complete lack of desire to do much of anything’ that left me feeling left out during the Crossfit Games Open. All my talented friends were enjoying their bodies and abilities at the gym while I was adjusting to my body’s new inabilities.

This dramatic shift ‘lack of ability’ for me was not subtle or a slow decline. It was a sudden slap that left me out of breath while walking up a flight of stairs, unable to do 5 pullups consecutively, and with the stamina of a manatee. These changes reinforced my already lacking desire to do anything (not just the gym, but cooking dinner, filling my car with gas, taking a shower, going grocery shopping, etc). I was so busy with work and the worries of first-time pregnancy and the house-hunting that my two hours of ‘down time’ at the end of the day lead me to bed and protesting any other productive actions on my part… including Crossfit.

I’ve read a few posts and articles online authored by pregnant women who have experienced this awkward shift in priorities, abilities and desire. I thought it would be worth mentioning on our blog that if you’re feeling this way, you aren’t alone! And if you’re too tired to participate in your sport, it’s because you’re building a human (or humans!) inside of you- something that your superstar athlete friends aren’t doing at the moment.

Before we conceived, Crossfit was a large part of my well-being, and general feelings of worth/accomplishment. It helped to keep me on track, keep me focused and gave me an outlet for stress. So what now? Well, since we finalized the purchase of our home, life has settled down a bit (talk to me in a month when we move and renovate). I seem to have shaken most of the ‘listlessness’ that I felt during my first trimester. I was fortunate to never be sick, but I was extremely tired and now feel like the first trimester fog has lifted not that I’m 16+ weeks.

The past two weeks I’ve been easing back into the gym. Attending 3 classes a week and keeping my expectations for myself in check. After 4 months of pregnancy, my view of ‘normal’ athletic ability has changed (finally!) and I find myself comparing myself to my yesterday, not my 5 months ago. This has helped dramatically. I’m learning to love my new body and my new bump. And of course the support at my gym Alchemy Crossfit is tremendous, which really lifts my spirits.

Getting back to the gym feels great. It’s not the same, and I’m realizing that it may never be the same. My life has changed and I have new priorities that give me just as much joy and fulfillment. Crossfit will always be a part of my life and lifestyle, but perhaps not 6 days a week for the next couple of years. My athletic goals have shifted from ‘building’ to maintaining’. And where my life used to fit around my Crossfit schedule, I’m learning now to fit Crossfit into my new life. For a first time Mom and a competitive athlete, this happens just one WOD at a time.

#Twinning: Lifting for Three

Well, this was quite the shock.

We are expecting TWINS! When I was first shown the news, I couldn’t believe my eyes. Two babies, not one? Was the ultrasound tech sure!? Maybe there was an optical illusion happening here. They don’t run in our families, so surely this must be a mistake?! Nope, it was official, we were having not just a baby, but a family.

Okay, Okay. So we’ve already addressed that for most athletes, Crossfit while prego with one baby is safe here, but is it safe while carrying two babies to Crossfit?! Life just got a little more complicated. With this whole ‘twin’ status thing I was immediately a ‘high risk’ pregnancy. What this meant, I had no idea. Looking for answers I went to see my GP.

My doctor felt very confident that at this point in my pregnancy as long as I felt comfortable during my exercise, and wasn’t trying anything new, that I should definitely continue with Crossfit. He mentioned that later on in my pregnancy, exercise will become more difficult as my bump grows. He said that as I progress upwards through the months, my intensity and ability will diminish. Makes sense. At the moment I’m 13 weeks and still enjoying almost every movement or technique I would have 14 weeks ago- just at reduced intensity and weight. (My next post will be on scaling options for pregos so stay tuned!)

Whether you’re pregnant, thinking of trying, or a coach looking for some guidance regarding programming for a client, I highly recommend you to take a look at a great journal article I found online: http://www.ideafit.com/fitness-library/the-pregnant-athlete This article is very straightforward and gives clear guidance on what is safe and what to avoid. In it Druxman says:

It’s true that pregnancy can detract from an athlete’s ability to attain peak performance levels in elite competition. But that doesn’t mean your pregnant athlete clients need to lower their activity to negligible levels. As long as they listen to their bodies, it should be safe for them to exercise at prepregnancy training levels throughout their pregnancies. 

Since we started sharing the ‘twin’ news with friends and family, we immediately started getting advice and cautionary tales regarding lifting and exercising (Sound familiar Moms?) Most of my family’s first response was “Well, you’re going to have to stop that fitness craze you’re a part of now!”….not likely. During my first trimester I look some time off due to a back injury. Since returning to the gym, I’ve felt so much better physically, emotionally and mentally. After a workout I feel more awake, clear, motivated and actually sleep much better at night (see ya later insomnia!). Don’t fret when the coach potatoes tell you to join their club. Pregnancy isn’t the perfect excuse to start eating Cheetos and watch 2 seasons of Friends in a row on the couch every weekend…. rather it’s the ultimate motivator to eat healthy, be active and treat your body like the human-making temple it is! If you’re an athlete who’s feeling ill during the first trimester and becoming frustrated, my advice would be to start small. Go for a walk with your partner, do some air squats or pushups at home. Get on an exercise bike at low intensity just to get moving around a bit. Once you’re through your first trimester the clouds will lift and you’ll get right back in the swing of things.

Listen to your body, you’ll know when to slow down or go a bit lighter.

All the best,

Jess

Expecting? Let me know what you’re doing to stay healthy in the comments below.

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