Kate Rita- Personal Trainer and Diastasis Expert

Here is my go-to smoothie recipe for everyone who has asked me for it. I blend all the powders, oils and liquid before adding the fruit. Add water to thin to taste.  This is always very sweet and yummy and full of nutrient dense choices. I make a 9 cup batch each week and keep it refrigerated in the blender carafe. When I need a serving I throw it on the base and whip it; sometimes adding ice. I'm sure you could try any variation of this recipe, adding or omitting ingredients. I swear by this concoction; it keeps me feeling like a lean mean metabolic machine :) Smoothie  recipe: (my go to) 1/3 cup coconut milk powder (base) 1 cup water 1 cup almond milk (protein) 1 cup OJ (I use concentrate + 1 cup water) 2 frozen bananas (potassium + sweet) 2 scoops natural hemp powder or ancient grains powder (quinoa, millet etc) 1 Tbsp Coconut oil (energy) 1 Tbsp Flax oil (inflammation) 1 avocado (super food + healthy fat) 3/4 cup frozen fruit- I like pineapple, s...

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...

Part 2 of my latest contribution the the Maternal Goddess Community : Once cleared for running, you may absolutely love sharing the experience with your baby! It is fun for them – they love the speed! It is incredible for you to finally be back in your happy place. Having a co-pilot is fun. Packing snacks and making picnic adventures en route is a bonus. Cooling off at the splash pad in the summer becomes a great option. It can make your worlds collide as the new “Mom” finds common ground with the old “Pre-Mom Runner” you. I ran with both of my kids, up until about age three. Here are some practical tips from experience for running with babies and toddlers: 1. Posture! I cringe when moms push strollers up hill in a forward flexed position, bent forward at the waist. Ouch. Please do not run that way either. Test the handle height of jogging strollers you are considering – does it adjust? Does the handle sit just below your boobs? That’s where you want it. Hold the han...

My latest submission the the Maternal Goddess Community : From the moment we stop running when prenatal, we are counting down the months, weeks, days and hours until we can resume our favorite sport. After my second baby, I began running five weeks postpartum, adhering to what I considered to be a gentle conservative “return to running” program that I designed for myself. I ran a half marathon in 2:05:59 five months postpartum. Do I recommend this? No. Looking back I did my body no service, only my ego. The core has taken a beating during pregnancy and delivery. The abdominal wall has stretched, the recti (six pack) have likely been displaced (diastasis recti) and the pelvic floor has supported the weight of a baby, stretched to 10 times its size in vaginal delivery or surgically impacted with a C-Section surgery. Pregnancy and delivery requires rehabilitation, which takes much longer than six weeks. Once a diastasis is closed and/or functional, the core has stren...

My latest submission to the Core Expections blog : New moms are viciously critical of their postnatal bodies , especially their abdomens. It never ceases to amaze me how self-critical women can be after achieving the ultimate feat of strength – growing and delivering a baby. Sadly, at this moment of our greatest strength we can be left feeling our weakest. It is my job to strengthen new moms for their demanding lives, and we work from the foundation up.    Working with a trainer who can teach you exercises to restore your core is imperative. Only through a custom-targeted restorative program can you ensure that both functional and aesthetic results are achieved. Moms often “go-it-alone” and in doing so can inadvertently undermine their own progress. Nothing is more frustrating than “spinning your wheels”! Exercise takes effort, and without results it becomes seemingly pointless. Frustration kills motivation and it’s a vicious cycle. Here are the ineffective ...

It is Fall again and with the cool weather I have the itch to run. I have not run much since completing the Mississauga Half Marathon in 2012. I took the summer off as I usually do, then began focusing on weight lifting through 2013. I never run in the summer, so here I am in the fall of 2014 feeling the itch. I do believe that a 5k 3x week run program is the perfect cardio component in a comprehensive fitness program. I have certainly been lacking my cardio component since focusing on lifting weights. I also have been busy and as a single mom it can be hard for me to get out to run- the garage home gym is easy access when my kids are sleeping. I have been feeling inclined to reintroduce running for fitness balance, maintaining not only my cardiovascular health but also increasing the effectiveness of my strength training by incorporating more rest on my run days (I do tend to over train when I get motivated and goal driven).  I have done a lot of studying and field work on ...

The Lower Body & Pelvic Stability Control The gluteus medius is an upper anterior buttock muscle with some of its posterior fibers situated beneath the gluteus maximus. It originates from the part of the pelvic bone beneath the crests known as the ilium, and inserts onto the side of the thigh bone, or femur. The main function of the gluteus medius is abduction, or moving the leg away from the body. This is a function rarely performed alone in most sports. The more important role of the gluteus medius is that of pelvic stabilization during single leg stances such as when walking or running. This means that a strong gluteus medius can stabilize the pelvis and prevent it from dropping when the opposite side is not supported by that side’s leg. A weak glute medius can place excessive load on the piriformis (posterior) and psoas (anterior) muscles as they work to assist in pelvic stability control. The primary action of the ITB is to abduct the thigh (move it away from the...

In response to the Crossfit Video that has been in circulation recently, I contacted the Toronto Crossfit HQ to bring awareness to the issue. As far as I understand, Crossfit has released a statement in which they stand behind this horrible video: "....Mr Newburn insists. "You have actually had a dig at a video that has actually brought light to the situation and made a lot of women feel like they are not alone," "  This is disappointing. I did receive a reply from CrossFit Toronto which happily surprised me. Here is the ongoing correspondence: Hi Kate, My name is John Vivian and i am one of the owners of CrossFit Toronto. Thank you very much for your email and i apologise for not replying sooner. We really appreciate you sharing this information with us, as well as your concern for what you saw on the video. i can assure you that at CrossFit Toronto we prioritise the health and safety of our members above all else. Urinati...

I am very proud to be a part of this amazing team We are a group of postnatal experts contributing to a non-profit organization whose mandate is to bring comprehensive reliable one-stop-shop info for mothers online. What a powerhouse! Maternal Goddess I am very proud to have my first article published this week. Returning to Exercise After Baby New moms are often very anxious to start exercising. Postnatal exercise is a fantastic pursuit which ideally serves to strategically strengthen key areas and also facilitate our recovery from delivery, no matter what kind of delivery it was. In the first 6 weeks postpartum it is imperative to do breathing and pelvic floor exercises as soon as possible. Depending on trauma, the ROM may be extremely gentle, but it is the best investment in restoring core function postpartum. The postnatal body is designed to heal, and these first 6-8 weeks are crucial for that reason. Ideally these exercises are started prenatally so they are...

I have been an avid fitness runner for 14 years. During both of my pregnancies I stopped running the first time because I was overcautious, and the second time because it caused bleeding at 14 weeks. We runners tend to be hyperactive A-type personalities who are a bit obsessive about the sport. We can’t wait to get back to running after baby! Recovering from my first pregnancy I hit the streets again after 6 weeks. I remember my hips killing me but I trained through it. I shudder to think of the state of my postnatal body returning to the sport before it was ready, but still I trained up to my first half marathon at 3 years postpartum. After my second pregnancy I started running again at 5 weeks. While rehabbing my diastasis I trained for a half marathon which I ran at 5 months postpartum because that’s how I roll. I strength trained all through my pregnancy. I am a strong fitness machine-not. I suffered compounded stress incontinence . I was ok to cough or sneeze; I ...

I have been meaning to write this blog for weeks, as I am at another juncture with my running (currently barely running) schedule. Last year after completing the Mississauga Half Marathon in May I took my typical summer off from running, as I cannot run in the heat. It's the Newfie in me I suppose :) Usually fall rolls around and I get back in the swing of running. This year that did not happen. As a single mom I am finding it difficult to make time when I do not have my kids. I am busy with life and work, but really that is nothing new. I recognize that like everything, running is a matter of priority and I just haven't been making it one. I even have fancy new running gear! So what's the problem? As I weigh in I am 8 pounds heavier than I was last year at this time. It's all muscle. I work so very hard for my strength improvements- why am I always losing weight when I run? It must be a simple calories in and calories out break down. If I am unable to keep up wi...

Today is the first official day back-to-business after an awkward holiday break in which Christmas and New Year's Day fell mid-week. This somehow made for a very odd work week all around; coupled with a pretty nasty virus going around, clients were dropping like flies. My die-hards checked in but it seems that most of my clients fell off-the-wagon a little bit both in nutrition and exercise. It happens. Now it's time to regroup and execute some damage control as we build momentum for 2013.  What a great line up I had today! Alison is 29 weeks pregnant and rocking 500+ reps including bilateral and unilateral work on the BOSU! She is one fit Mama who wrapped up our session today boxing it out. Here she is doing reverse flys on the BOSU- this is a great exercise to strengthen and stretch the upper back, chest and arms, with the added element of balance on the BOSU. Badass. Doesn't she look amazing? Be inspired! I am. Next was a new mom I am training, who is 6 months po...

Here is the workout I mapped out for myself yesterday. I had every intention of banging it out, no problem. However, as the day got on I noticed a little twinge in my left hip flexor/groin area which reminded me that I had felt the same thing the night before, with my feet on the inverted BOSU core set. A bit later I felt it on my right side also- nothing severe, just a twinge that made my hip joint feel a bit "off". That's enough of a reason to take a rest day in my opinion. It is a lesson. Although it's hard to be motivated and it is disappointing to skip a workout you are planning, it is devastating to be injured. The workout can wait; the way I see it "just give me a good enough reason to rest" hehe. I have been doing a lot of unilateral BOSU work as well as added more stability challenge to my core sets by placing my feet on the inverted BOSU. These are new and advanced (for me) positions I have worked up to, so it is reasonable that I am feeling ...

Following Satvir's lead, Lorie and I logged some serious reps this weekend so far. Yes I completed my goal set last night and I am certainly feeling it today. The assisted chin ups are definitely something I want to work on in 2013. Only by completing mass assisted reps will I build the strength to do a full set unassisted. At my peak I could complete about 10 pull ups. I am down to 4-5 :( I find it is one those exercises that you have to keep doing to maintain. They are hard. The knee raises were also really hard- well the total 100 of them anyway, and 60 of that suspended (no touch back). I love the "kill me now" moment(s) of every workout, and that moment came with 40/40 chin ups and knee raises to finish last night. It's the nature of the beast and the mental game is to just get through them and log those reps! I am happy that I was able to complete 20/20/20 core with my feet on the inverted BOSU: knee tucks, spidermen, leg lifts. Just a couple of weeks ag...

Happy New Year! I am coining 2013 the year of "Digging Deep" as we pursue our loftiest goals and ambitions in all areas of our health and wellness. Goal setting is 101 in our strategies for success. Consider these aspects of your well being when planning for 2013: 1.) Exercise- Build towards 3-5x week and steadily increase workout frequency to that goal. 2.) Nutrition- KISS. Simplicity is key. Avoid empty calories. Make healthy choices. No fast food. Eat fresh. Every color is a nutrient. Portions are palm sized. Refined sugar is bad. Choose nutrient dense calories. These are simple rules for success. 3.) Work- We all have to do it. Find balance in the hours you have every day. Remember that over achieving is counter-productive. Balance is key. 4.) Personal- Do not overlook your social, mental and emotional health in your pursuit of balance. Check out once in awhile. Leave your cell phone at home. Spend time with your kids. Walk your dog. Have ...

This week I have not used the weight machine much as my wrists have been sore and recovering. I did a small set with the guys to do some "grip testing" in an attempt to adjust the set up of the machine for better form. The problem with the Universal is the way the machine adjusts- seat height and position are simply notches - the adjustments are bell-curve incremental. I can't refine it to the perfect position which will give me perfect form. Dang machines. What is interesting (although a bit demoralizing) is that with better position/form I am only benching 30lbs, not the 60 I thought I was up to. It never ceases to amaze me how much "better" you can perform with crap form (but not for long before injury takes you down!) Whenever I  reign in my runners' form they invariably slow down and then complain about how much faster they run "their" way. You may run a 1:35 Half, but how will your performance stand the test of time? Poor form over thousa...

 This week we are making a push, hitting the gym every night at 9PMish for an hour long strength workout. We are using the new Universal machine, adding calisthenic sets during active rest. The reps are adding up and anyone who knows me knows that the "rep whore" in me is loving that lol! We logged 5 workouts in 7 days; I also logged a good number of reps in session with clients, and although they aren't max effort, they do add up. This summer the plan is to add muscle! With 2 good years of solid calisthenics/body weight training I feel ready to pump a bit. I know I have a solid foundation of strength, balance, agility, coordination and damn near perfect form to support pushing some weight. I can already see big changes in my body over the past 6 months and I am excited to see where I'll be in September. Please notice the missing reps on the guys' scores. They suck at logging and I resent being secretary ;) Today I ran 9K in 50:00- about a 5:45. My...

It is 1 week since I ran the Mississauga Half Marathon in 1:55:29. It was hands down my best race ever and I have been digesting it all week. I have wanted to blog about it but was too busy, and now there's so much more to blog about! I'm going to back it up from here: Congruent with my strategic approach to motivation I booked this weekend "off" to study for a course exam- I have been procrastinating. By blocking off the time I looked forward to having a "college girl" weekend of books rewarded with good food and beer. This is what I have been munching on today (I warn you this post will be food picture heavy, but you guys always ask me what I eat!). Last night we hit the Apple Factory in Brampton where the produce was not only A+ but also inexpensive. We bought these beautiful sprouts, cranberry goat cheese, blackberry syrup and so much more! The hummus is a homemade refried bean/chick pea dip with tahini, lemon and no garlic- I do like it plain. This ...