The Mississauga Half Marathon

I just completed the Mississauga Half Marathon on May 16th, 5 months postpartum. What a great race! I ran as I had trained and intended to run- RPE 14 (moderate effort), relaxed and smiling with a strong finish. My time was 02:05:59, a perfect 6 minute/km, which I know is my "happy" speed :) I am very pleased with my performance and proud of myself for achieving such an amazing postpartum goal.

What is YOUR postpartum goal? What is YOUR fitness goal? There are NO excuses! Just get it done!

My goal for this summer is to continue fitness running with my kids- Jenny on her bike and Seth in the stroller. It will be a great activity to keep us active and busy during the summer vacation- running to a playground, having a picnic/play, then riding home. I would like to work up to 10K distances with the kids. Fitness IS a family affair and the more we can do together, the more successful we will be!

I ran a 8K recovery run last night with my dog, who sadly at 11 years old is no longer able to do more than 5K-we had to walk at the end. This is the end of an era, as Lumpy has logged many many kms with me over the past 11 years. As this chapter closes I am sad to see it end but am excited for this next chapter of family running with my children. Seth has another month or so before I can safely run with him so I will continue my solo runs for now, and by the time Jenny is finished school we'll all be ready to hit the streets together!

Bring it!

Comments

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer: Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise. Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this? This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left an...

BulletProof Coffee

I have a client who regularly makes us a cup of BulletProof coffee before our workouts. I have come to enjoy its flavor. BulletProof Coffee is simply black coffee blended in a blender (not mixed with a spoon), with clarified grass fed butter (Ghee) and a medium-chain triglycerides (MCT) oil (Coconut oil works). Apparently there are benefits to brain function by blending healthy fats with your morning coffee. Also it has ketonic diet sympathies, as the fasted body in the morning continues burning healthy fat as energy, reducing hunger and helping with weight management. This is my understanding, anyway. I find it tasty and it perks me up :) Interested in making this for myself, I went to Amazon looking for products. Here is what I found- typical of protein powders and health food supplements, I found a lot of packaging and marketing. This BulletProof coffee package which costs $75.99 for coffee and some hyped up coconut oil? Then there is this Ghee at $57.99. As I added thes...

Teaching!

I love teaching. It is one of my passions and I am working towards incorporating more of it into my professional repertoire. As a personal trainer I teach 1-on-1 all day every day. When I present to groups, I reach more people at the same time. Since 2006 I have been giving talks at the Running Room to clinics of all distances. I love educating runners about core, effective cross training, incontinence, and the importance of training smart. Knowing they all want to be uninjured and still running in 10 years, they are a captive audience and I am always very well received. My runners give me great feedback, they love my talks, and the instructors keep inviting me back. I think my genuine enthusiasm comes through, and is a tremendous strength of mine when teaching. In 2014 I designed a Trainer Trainer Workshop to educate other fitness professionals on Diastasis Recti, pelvic floor wellness, and safely training the pre and postnatal demographic. It's a 4 hour presentation that I...

Kate Rita- Personal Trainer and Diastasis Expert

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