Archive for the 'Mummy Tummy' Category
As a personal trainer I have seen many clients come and go. They stop training for a variety of reasons; they might move away, return to work, scheduling doesn’t work any more or perhaps they feel they need to do this on their own. I always hate to see a client go as I really enjoy my time with all my clients.
However, in a perfect world in the life of a PT I have taught them enough that they are now self-motivated and disciplined and know enough to continue their exercise regime. I always send them off with the same advice: “Make sure you keep challenging yourself like when we are together and keep changing it up!” They always assure me that they will.
A few years ago I ran into an ex-client who proudly told me she had been working out regularly in the year we had been apart, but that she was not seeing any real progress. I asked her what she was doing and she told me that she was doing exactly what we had been doing – a year earlier! This happens way too often and people become frustrated with their exercise routine. Read the rest of this entry »
So if you have a mummy tummy, a pooch or roundness right around your belly button that’s bigger at night than in the morning, there is a pretty good chance it’s more than just those wings and beer you had last night. The most common cause of this post-delivery belly is a condition called diastasis recti, or in lay mans terms, separation of the rectus abdominis.
If you have been reading my blog for a while, you know I am more than just a personal trainer, but more an educator when it comes to what happens to your body both during pregnancy and postpartum. I am basically here to tell you the sh*t no one else does so you can feel confident knowing what you can and can not do when it comes to fitness pre and post.
So for all of you who may know (or not know, but suspect) that you do have diastasis recti, know this; you are very NORMAL as this affects approximately 85% of FIRST pregnancies. Some physiotherapists, however, would say it’s more like 95% because if your abdominals have separated at all, that’s a diastasis. I mean, before, your abdominals weren’t separated, right? (or were they?) Read the rest of this entry »
Fitness, exercise and training has come along way from Jane Fonda and the 20 Minute Workout. We now have Kettlebells, BOSU balls, bootcamps and INSANITY!! Things are constantly moving and changing to keep us intrigued, motivated and push us that little bit more so we don’t stop.
But if you look at the trends and the way we train, there seems to be the constant need to propel us to “where no man has ever gone” and for what?? Depending on what your goals are, the women I work with don’t need to do 100 squats or burpees to help them function in their every day life.
What I do know is (most) pregnant women and new moms needs are simple; the need to feel whole, strong and in control of their bodies again. With the onset of diastasis recti, low back pain, hip pain, incontinence and POP (pelvic organ prolapse), it’s pretty hard to feel like “yourself”.
But like I said, things are a changing and so my eyes have been opened once again. Hypopresive training. What the what??? That’s exactly what I thought the first time I had heard of it but my curiosity definitely got the best of me. Read the rest of this entry »
Or your aunt, sister, doctor, friends; not anyone!!
How many times have I met a new mom just to hear her say “why didn’t anyone tell me?” or “how come nobody checked?”. I honestly can’t tell you how many times but all I say in response is: “this is why I am here. To tell you the sh*t” nobody tells you”. Lucky me.
I spoke at a Mommy Connections group today about all the “things” that seem to slip people’s minds when they talk about being a new mom. You know; the tummy, extra skin, stretch marks, aches, pains and “down there”. And although some moms in the group looked like deers in head lights, I am sure there was a sigh of relief as well. Read the rest of this entry »
Well you asked for it. I posted this on my newsletter last month and got a lot of feedback! So much so that people have asked for me to post it on my website for reference. Now I know some people are not going to be too happy with me but this is my personal opinion (and a few other professionals I have to say) so take from it what you will and keep in mind the big picture….train hard now for a limited time or take one step at a time so you can train hard for the long run? Read the rest of this entry »
Now don’t be silly – of course not! However, it’s perfectly safe to be wary and unsure because let’s face it, there’s a baby in there growing and doing “stuff”. But keep in mind that that baby is so protected with amniotic fluid that you could fall flat on your face and the baby would probably be fine. It’s you that everyone would be worried about. A pregnant woman with a broken nose doesn’t look that great.
But all silliness aside, it is perfectly, 100% safe to strengthen your abdominal muscles during a healthy, uncomplicated pregnancy. What do you think you use when you have to push that baby out? Ask any women who has been in labour for hours; their abs hurt! So knowing that, why not train so you have the strength to not just last the duration but give yourself that final “KA-POW!” at the end of the gate.
Having said that, there are very specific ways that you must train your abdominals (pregnant or not) but especially during pregnancy so as to not create other weaknesses in the process. During pregnancy, you are already at risk for developing diastasis recti (separation of the rectus abdominis), back pain and pelvic floor weakness so avoiding certain exercises will help stop these from occurring or getting worse. Read the rest of this entry »
I did a workshop today for a mom group and ask the usual question: “What is your interpretation of your core?” and everyone said “abs” and a few threw in “back”. Good on them and that’s about half right. However, there are two crucial missing parts; the diaphragm and the pelvic floor. Use them all together efficiently and you have optimal core “function”. On the other hand, if one of them isn’t working properly….well put it this way, I had to tell one of the moms that she has a “dys”-function in her core. She wasn’t impressed.
The diaphragm, transverse, multifidus and pelvic floor work in unison together to create your inner core. This system works synergistically together to ensure that one allows the other optimal function for maximal benefit. Keeping that in mind, if one isn’t working at peak performance or is “locked”, it begins to inhibit the others from working at their peak performance. Get it? Read the rest of this entry »
I was asked to train a fellow blogger who has a baby boy so she could have a one-on-one experience with having a trainer come to her home. She’s always been an exercise enthusiast in the past but once the baby came…..well you know. So instead of me going out and showing her a lot of exercises that she was alteady familiar with, I suggested we do a session of Ab Rehab. Read the rest of this entry »