New Website & BodyRock TV Articles

I have been MIA building a website to launch for momentum into 2011. It is part of my "big push" master plan which, according to my wellness approach, applies to every area of my life- from workouts, nutrition, family, business.... I declare 2011 the Year of the Hard Body in every way!

I just surfed onto my website dashboard to see that I have over 2000 webpage views, mostly referred from this blog and BodyRock TV! Amazing! If you wouldn't mind taking a moment to complete my website feedback form when you are there I would greatly appreciate it!

Further to, I have emailed with Zuzana from BodyRock about contribuing pre & postnatal information for adapting her workouts. I have written 2 articles "Prenatal BodyRocking" and "Postnatal BodyRocking" which I hope will appear on her website soon!

I am gaining momentum heading into 2011! I have a modified raw food 7 day cleanse planned, as well as new fitness goals for myself. 2010 was the Year of the Recovery for me, now I am pumped to 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

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'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

Kate Rita- Personal Trainer and Diastasis Expert

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