When was the last time you championed yourself? I did, and 6 weeks DONE.

Today was my last day of the 6-week program The Work. An intense exercise program by Amoila Caesar – celebrity and Beachbody trainer.

I honestly can’t believe I made it through the whole 6 weeks – it’s friggin hard at some points!!! Functional movements that have you in a toe plank to a push up to a jump squat to a single leg balance…. Catch my drift? Meanwhile, I’ve got a slight feeling most of the participants in the video are under the age of 35…hmm – I’m not. So, I’ve had a few achy joints and necessary extra rest days.

Also, I’ve got a pelvic injury, as I’ve mentioned from my son’s birth 9 years ago.

The docs told me I should never lift over 3 pounds and absolutely never do high impact exercise. Lastly, I was told by a Urogynecologist that I’d need surgery at year 10 postpartum. Lol lol lol. I love proving men wrong! Oops did I just say that? Yes, I did… Women have been led by male doctors in an area of expertise that should be led by women. I know that’s a strong statement but hear me out. Why? Women have the advantage to understand another woman’s anatomy and feelings from an intuitive and empathetic standpoint, let alone the ability to relate to the actual feelings of the muscles and organs involved. This makes practical sense, doesn’t it? Meanwhile, women are told certain limitations by docs at their 6-week check-up that can create a belief system for LIFE, based on fear, anxiety and ignorance.

So how did I champion myself and complete the 6-week program with this injury?

Firstly, I’ve progressed myself over the years to be able to get here.

As a new mom 9 years ago, I steadily got myself back in shape, under the supervision of a Pelvic Floor Physical therapist and a Postpartum fitness program catered to women with Pelvic dysfunctions: Prolapse, Incontinence, and Diastasis Recti. Gradually, I incorporated heavier weights, more reps, and impact. This was done while listening to my body when it needed to rest and learning which times of the month (usually cycle-based) that my symptoms are worse and taking a break.

Secondly, modifications!!!

Doing some of the high impact (depending on how it feels) but dropping to low impact (no jumping and keeping arms overhead to keep that heart rate up).

Pushups starting on toes and ending on knees.

Planks starting on toes and ending on knees.

Picking up those heavyweights and then dropping down if needed.

If the plyometrics (high impact moves) are too choreographed, make them more basic to ease any potential strain

Lastly,

Learning how to breathe during impact.

Learning how to breathe during heavy lifting

Posture – keeping my ribcage stacked over my pelvis when standing

Keeping my pelvic tilt neutral

*All of this being done with the knowledge of Kegels, core stability, posture, and breathe.

Comment below and let me know how I can help champion you or ask me a question...