Measures of Progress

Many people look for weight loss as the ultimate reward for exercise. Losing weight takes time, and often beginners need to build the strength to support a cardio program for weight loss. Some mothers who are nursing will "hang on to" weight until months after lactation has ceased completely. We need to consider that there are other benefits of exercise, and we need to pay attention to those results as well, regardless of what the scale says.

Here are some things I expect you to see within the first few months of my program:

- less aches and pains
- increased range-of-motion
- increased strength
- increased energy
- increased sense of well being
- decrease in stress
- improved posture
- a shifting of weight- you may lose inches

These are all great reasons to exercise- stretching, strengthening and building cardiovascular fitness.

Remember that muscle weights more than fat. As we strengthen weight is shifted to lean muscle mass which burns more calories at rest, speeding up your metabolism. Do not look to the scale as the be-all measurement of our health and fitness. Do not allow it to discourage you when you consider all the other benefits you are feeling from your exercise. Keep working consistently and the weight loss will follow.

Also remember that not everyone is a Size 0 and we all settle naturally at a healthy weight once we adopt a healthy balanced lifestyle. I promise you that no matter what size you are wearing you will feel 100% better about yourself when you are incorporating exercise into your life. You will feel more relaxed, more toned, stronger- you will have better posture, more range of motion and more sex drive! You will crave crappy foods less and make more nutritious choices. The momentum of a dedicated fitness program is phenomenal.... and contagious.

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Kate's Guide to Getting the Correct Sports Bra!

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Is it Safe to Run with Pelvic Organ Prolapse?

In support of Incontinence Awareness Month June 2015 Is it Safe to Run with Pelvic Organ Prolapse? I was a recreational runner pre-baby. Post-baby, I suffered stress incontinence when I returned to the sport. I was fine while running, coughing or sneezing, but if both happened simultaneously I peed my pants. Although it improved as I recovered, it never fully resolved until I addressed it with a restorative exercise program. From a pelvic floor assessment I found out I have both a grade one cystocele and rectal prolapse . There are many moms who run with symptoms of incontinence, from a few drops to full bladder leakage. The solution is not to wear a pad, it is to address the obvious weakness and strategically strengthen the muscles to support the sport. Here’s what you need to know. 1. Running involves impact and requires the core strength necessary to support it. Stress incontinence is a symptom of core dysfunction and often related to diastasis recti (althoug

Kate Rita- Personal Trainer and Diastasis Expert

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