Kate Rita- Personal Trainer and Diastasis Expert

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 ...

Today was nutbar. Day 1 and I completed 11 exercises 30:10 x 4 max reps for a total of +29:00 HR 160-170+. That is an increase in stamina of almost 50% over the past 3 weeks. In my past 2 full body crosstrain sessions I completed just under 30:00. My goal had been to increase from 8 x 20:10 x 5 (20:00) to 8 x 20:10 x 6 (24:00) but somehow I inadvertently circumvented a stepping stone and went right to sub 30:00. Cool. Somewhat unintentional, but great. I actually hit the wall today which has not happened to me yet. During my 2nd last exercise, Explosive Star Jumps, round 3 I had 1 rep as I had to actually sit the entire 30 secs out. I finished strong with a 15 set, but I swear round 3 I did not have 1 more jump in me. Cool.  This was my first workout with my new Gymboss interval timer and I love it!  It is pink, for one, and it clips onto my bra for very easy access. It stays put even during my plyometrics. It is super easy to use- the instructions will just  take a ...

It is very important to have the proper support in your shoes and especially while pregnant, as many women experience plantar fascia strain due to the pregnancy weight gain. The plantar fascia or arch ligament is a band that runs from under the heel to the front of the foot. Symptoms are typically localized tenderness and pain over the plantar fascia. Wearing arch support in your shoes can prevent this strain, and also will help with the discomfort if it has occurred. It can ultimately prevent plantar fasciitis from developing, which is a painful condition caused by overuse of the plantar fascia or arch tendon of the foot. It is imperative to be treated for a proper shoe fitting, where your gait is assessed to determine if your ankle joint's motion has inversion and/or pronation in the arch, eversion and/or supination of the arch, or is neutral . Those of us who run are familiar with "stability shoes"- a running shoe with a built-in arch support which compensates for in...

It has been since May 11th that I have abandoned wearing my splint. Yes I know, slap me on the wrist. After 10 weeks of all day every day (well 95%) I was completely fed up with it. 10 weeks is a good run, but the lack of support in approximating my recti is noticeable. I purchased 2 items from the Ardyss line of body shaping garments, the Corset Golden and the T-Shirt Lite . They have been more feminine substitutions for the splint and provide support but only by compression; they do almost nothing to approximate the rectus abdominus. They are supportive, they encourage better posture (something the splint doesn't do), and they definintely flatten and shape; but the approximating design of the splint is more functional from a rehabilitative perspective. Remember what the SPLINT looks like? All of my clients, myself and my team of trainers struggle with the splint. It does ride up- all day, every day. There is no questioning its effectiveness for what it is designed to do, but...

  The Ab Rehab Program has 4 components: Splinting Getting Up and Down Correctly Targeted Abdominal Exercises Engaging the transverse all day, every day So now that I am onboard I start wearing my splint every day. It takes a bit of getting used to. Unlike a standard postpartum compression garment, the splint crosses across the front and is designed to approximate the rectus abdominus muscles, making the exercises more effective and speed the healing- much like you would cast a broken arm to keep the bones in place. There is a specific manner in which to put on the splint; it is taught by the trainer. The splint is best work over a light undergarment such as a tank-top, to prevent it from "riding up" or bunching. Because I am nursing this is extremely impractical, so I opt for my maternity belly band underneath it instead. It really doesn't end up being too bulky. I am able to wear it all day, even when running! In addition to approximating the muscles, the splint ...