What exercises should you avoid if you have an abdominal separation? Well if a Diastasis is caused by a forward forcefull pressure on your rectus abdominis, any movement that puts your abs in that position, should be avoided. For example, crunches, pilates 100’s, obliques (they are a double wammy), planks etc.

The main function of the rectus is flexion and extension of your spine. Second to that, it acts like a wall to support your organs from your ribs to your hips. If the two sides of the rectus are separated, what sort of support system do you have? It also makes sense that you would be suffering back pain as well, eh?

But don’t fret, taking away these exercises does not mean you will never have strong abs again; you just have to modify them. With a Diastasis, it is a must to work your transverse abdominals every which way you can (except for the plank). Because all of your ab muscles are connected, the motion of one, affects the other. And…because these muscles are stressed the most because we use them all day every day (breathing, laughing, coughing, taking a bowel movement), they are the secret weapon in helping close your separation without stressing the rectus.

Isometric exercises in a seated, standing and side lying position is you first step in closing the gap and getting your abs back.

Well some great news! I just got back from New York and took a pretty intense workshop on Diastasis Recti. Or as many more people know it; when the rectus abdominis splits or seperates during pregnancy. I thought I knew everything there was to know about this condition, but there was definitely more to learn!

For example, did you know that Diastasis Recti is not only limited to pregnant women? That men can also get this condition? Children too! How about the fact that it doesn’t self correct either - most people don’t know they have a seperation, thus making it alot more common than the stats that are available.

So what causes a diastasis? A forward forceful pressure on the weakest point of the linea alba; the belly button. This pressure can come from a growing uterus, a beer belly, pilates 100’s or crunches incorrectly. It’s these continuous movements or stresses that stretch the connective tissue (linea alba) seperating the rectus abdominis right down the midline. Some seperations are bigger than others, but only a small percentage of pregnant women don’t experience a seperation at all. Although most of the information available says a true diastasis has to be a 2 1/2 finger width or more, I ask you, then why do subsequent pregnancies make it worse? This is why women tend to show so much quicker the second time around.

Regardless, if you have a seperation, big or very small, it makes sense to me that you should avoid anything that could exacerbate the problem altogether. Focusing on core stability and isometric exercises in a seated, standing and supine position can not only close your Diastasis, but stop it from recurring. For more info on how you can close your seperation and have a flat tummy again, drop me an email!

It’s a vicious cycle that has to stop or be confronted at some point. While we all know how much self sabotage occurs during the holidays, it’s much easier to ignore and push it aside until the new year when we are “ready” to make changes. But what really makes January anymore special or different from any other time of the year?? Subconciously I guess it’s because if everyone else is doing it, then it’s just easier to tag along. Having said that, it’s also much easier to fall off the wagon along with everyone else too. Statistics don’t lie. The busiest time at the gyms is January when like minded people make a resolution to get healthy. But not too long afterwards the gyms look all too familiar with drop out rates. By March, approximately half of the people who signed up for year long memberships have fallen off the radar but that’s ok - the gyms are still making money!

But what about you? You are back to where you started and now you are stuck paying monthly installments for a membership you are not likely going to go back to. Realistically, if you are not a gym “person”, there’s a pretty good chance you are not going to be unless something drastic happens; a health scare, an epiphany! or maybe just being fed up with making excuses.

So whatever your goal, resolution or change, do it now! Why wait? I know the holidays are coming up and it’s completely unrealistic to try and “lose weight”, but how about challenging yourself to making different choices? Try and get out for a walk (with or without baby) each morning before your day even begins. Eat at home before you go to that party so you cut down on muching when you get there. Drink water in between alcoholic drinks so you don’t get too tipsey and cut down on a ridiculous amount of empty calories.

If you can get some good habits into place before the new year is even upon us, you will have a foot in the door to making a transition to your goal even easier.

Good luck!

So what about motherhood? Well I don’t know about you, but since I gave birth to my oldest 8 years ago, my body and emotions have been on a roller coaster ride. Motherhood for me, especially the second time around, has been a wonderfully fullfilling but also almost debilitating (or so it seemed at the time) experience. Ever heard of the saying “One is none; two is ten”? That couldn’t be more bang on! Although some people have even gone so far as to say stress can kill you, stress is something that can’t be ignored. After having my own challenges with stress in the past, I have seen too many women over the years suffer while filling perscriptions to keep them going.

This is where exercise should come in instead. However, I realize this is easier said than done for alot of women. But what if I said that high amounts of stress can actually make you gain weight? Or for those of you who do exercise but don’t make other lifestyle changes, stress can actually inhibit you from losing weight. I know, it doesn’t sound fair but really, if life was fair we would all be assigned a full time cook and cleaning lady when we came home from the hospital.

Cortisol is released during stressful situations whether it’s good or bad, but this is not the concern. First of all, Cortisol is needed to decrease muscle inflammation and break down amino acids for protein synthesis after exercise. But it’s the excessive amounts of cortisol that are of concern. Too much cortisol not only can shut down your body’s performance, but it can also cause other health problems such as obesity, high blood pressure and ulcers. Exercise decreases this hormone and increases the happy hormone - seratonin. But you are not going to exercise every day either, are you? Well just know that lack of sleep and poor nutrition has also shown to increase cortisol levels.

So if you are a new mom or an adequately experienced one like myself, let this be a little push in the right direction. Find whatever it is you need to de-stress. You don’t need me to tell you to take time out for yourself because you know it’s true. I just don’t want you to find yourself at the doctor’s before you start making it happen.

One concern is the development of Gestational Diabetes. This condition is diagnosed when women develop high blood glucose levels during pregnancy. During pregnancy, the placenta produces hormones that are needed during pregnancy. Some of these are insulin resistant so this requires the pancreas (which is responsible for making insulin) to work even harder during pregnancy. For some women, however, this is not enough and Gestational Diabetes develops. Women who are at a higher risk for developing Gestational Diabetes are obese, have a family history of Diabetes or have delivered a large baby previously. The risks associated with diabetes and pregnancy can be miscarriage and abnormalities in the early stages or your baby could develop low blood sugar levels, jaundice or be very large which can cause complications with delivery.

After delivery, Gestational diabetes usually clears up because the placenta is removed as are the hormones that were creating the insulin resistance. Although this is common for most women, there is an increased risk of developing gestational diabetes again in subsequent pregnancies and/or Type II diabetes later in life. This is a good reason to continue to exercise and eat well after pregnancy to avoid further health problems and create a good example and lifestyle for your baby.

So what can you do to help or avoid developing this condition? Exercise and proper nutrition. These alone are probably the most important factors in controlling Gestational Diabetes, Type 1 and Type II. Daily exercise will help to keep blood sugar levels normal. If you have been diagnosed with gestational diabetes and you are not used to exercising daily, start with 5-10 minutes per day and slowly increase until you reach at least 30 minutes, most days of the week. Proper nutrition is also a must when dealing with diabetes, pregnant or not. Stay away from simple sugars, refined white flour and try and get a copy of a low glycemic food list. These foods will not elevate your blood levels and tend to keep you satiated because they mostly consist of whole grain foods, lean proteins and fruits and vegetables. If you have done all you can and you still cannot keep you blood levels down, you may need insulin injections. Oral medications are not recommended during pregnancy as it is not known what the effects may be on the baby.

So try and keep this in mind whether you are trying to get pregnant or are pregnant now and you are leading an inactive, unhealthy lifestyle. Although excess weight and family history play a role, everyone is at risk due to the hormonal needs during pregnancy. Start today by making a good choice and add a new one each day until a daily habit is created.

Carla is here to help create a calming environment and guide you through many decisions and challenges such as a birth plan, Hypno Birthing and labour coaching. She can also assist you during your first few weeks at home by assisting you with discomforts, breast feeding, meal preparation and over night support.

For many, Doula’s are saviours. As their main focus is you, they help make the transition into motherhood as restful and pleasant as possible.

To schedule a consultation with Carla, please contact her at info@coreexpectations.com

Here’s another reason to take excellent care of your health during pre-conception and continue once you become pregnant. With all the added tests, risks, etc. associated with getting pregnant as you get older, regular exercise and proper nutrition not only helps to support a healthy pregnancy and baby, but also assists in reducing stress and other related conditions that can arise during this time.

So take the time to read the article and enjoy. http://www.theglobeandmail.com/news/national/canadas-birth-rate-boom/article1296890/

I was reading an article yesterday in a local newspaper about a spinning instructor who taught up until her 5th month, then had to change her routine based on her pregnancy level. She commented about how hard it was for her to adapt to the fact that she couldn’t push herself anymore because someone else was in charge.

Aahhh…gotta love this part about pregancy - the part no one ever talks about. Sure, some people can exercise right up until the day they deliver. Some, not. Each and every woman is different, just like each and every pregnancy. Although we grow up seeing pregnant women walking around and we know we are going to get big in the process, watching it happen to yourself and actually dealing with it, is a whole new ball game. All these physical and physiological changes happen for very good reasons; to make room for the growing fetus, improve the efficiency of the circulatory system and prepare your body for labor and delivery.

And then the baby comes and we panic! We look down at ourselves and freak out because we still look about 4-5 months pregnant and wonder; how the hell am I going to get all this weight off?? Remember…it took you about 9-10 months to put the weight on so it’s probably going to take you about that much time to get it off. I mean when is the last time you saw an over weight or obese person lose 30 pounds in just 3 months safely?? And they don’t have a new born to take care of! After that baby arrives, your hormones crash, you are beyond exhausted (if that’s possible - yes it is) and you have unrealistic expectations of yourself and your body.

You have just had a baby and need to give yourself a HUGE break. Let nature take it’s course before you demand too much of yourself too soon. Your life is different now so exercise and routine has a whole new meaning.

This a personal note to someone who is a wonderful mother to a gorgeous baby boy. She needs to give herself alot more credit for the hard work she has put in and continues to put it for herself and her family.

No matter how much we say “I’m going to nap when the baby naps” or “I’m going to get out every day with the baby and go for a walk”, reality sets in. And I’m talking about sleep deprivation, endless feedings, diapers, laundry, blah blah blah. We start out with the best of intentions but once that exhaustion hits you, your couch looks oh so comfortable and we say to ourselves: “Tomorrow! I will get back on track tomorrow.” But deep inside we’re frustrated and we look down at ourselves and wonder how the hell we’re going to get back in shape especially when our world has been turned upside down; or so it seems.

And the husbands, God bless their hearts. They come home to often cranky, sore (nipples), dirty (haven’t had time to take a shower yet) wives who all they want to do is go to the bathroom without company and have time to themselves. So this is where the husbands will often console their wives and try to calm the baby (who is usually having a meltdown just in time for dinner).

Ahhh…I remember this time very well. Although it was over 4 years ago, it seems like yesterday but I remember how I made it through. We (my husband and I) had a plan. We made physical activity a family affair. My youngest was born the end of March so spring was in the air and we took advantage of it. Every night after dinner we would go for a family walk. My husband and I and our two kids made a point of getting outside before all the blood rushed to our tummies and made us crash. As hard (and it was hard!!) as it was, we felt great afterwards and I actually slept better (ha ha) at night…really.

I guess what I am saying is it’s hard enough to try and exercise, stay active, lose weight; whatever your goal is. But it’s virtually impossible if you don’t have a support system in place, especially after you have just had a baby. But it’s up to you. You must make it clear to everyone involved what is important to you and how you plan to get there. You need a plan in place and a partner who wants to see you succeed. This way if you fall off the wagon, they can help you get right back on.

I recently met with someone who introduced me to an amazing little device that actually helps to strengthen those muscles so you can avoid urine leakage. It’s called EPI-NO and stands for “no episiotomy”. Oh yeh. You can also use it to help stregnthen and stretch your muscles to aid in delivery.

I encourage you to check out the link and see for yourself. http://www.pelvicfloorwellness.com/coreexpectations. Just imagine…doing a jumping jack without peeing your pants! Surprising, I know. But it’s alot more common than you think. Women just don’t talk about it. Would you?