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.

Comments

Kate's Guide to Getting the Correct Sports Bra!

I wear an unusual size and it took me years to unlock the secrets to bra fitting (and finding!) I suffered for years in improperly fitting bras, and during exercise I would wear 2 or 3 just to get the support I needed. E very woman needs support while performing sports; not having proper support means that there is extra stress put on the back during various activities. Even low-impact exercise s done without the support of a sports bra can result in strain on the upper back and shoulders that can result in pain or worse- injuries that may develop over time. Sports bras affect a woman’s posture. Exercising without support can result in slouching to prevent painful bouncing which throws the back and hips out of alignment and impedes form, leading to potential injury. The most common mistakes are when women wear a bra that is too small in the cup and too loose around the body for example a 38e instead of a 36f. Note: When you go down a band size, go up a cup! Step 1: T

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

Stretches for Achy Hips!

Without rehabilitation, the postnatal body has a non optimal core. From Diastasis Recti to pelvic floor dysfunction, inhibited multifidus/lower back muscles (especially in the lumbar spine), thoracic immobility (tight ribs), and possibly abdominal adhesions from a C-Section incision- there are a multitude of maternal physiological impairments to consider. The body continues to perform by enlisting non optimal biomechanics to compensate for the lack of core strength. Compensatory strategies help to achieve the stability, strength and endurance that the core is not providing, but exacerbate deteriorating movements in a snowball effect. This is very evident in the pelvis. When the deep stabilizing core is unable to provide adequate pelvic stability control, the smaller muscles that are designed to help the core take on too much of the task. They become stuck, gripped, and can cause referred pain throughout the body. Knowing to stretch the common overused and v

Kate Rita- Personal Trainer and Diastasis Expert

Search This Blog