Kate Rita- Personal Trainer and Diastasis Expert

It takes a LOT of work to get in shape. There's nothing like postpartum recovery to emphasize that point. It takes tremendous effort to gain improvements and to really see and feel results. Day in and day out it can feel like a relentless pursuit, neverending with only more days of continuous effort ahead. This can be an overwhelming feeling which lends itself to defeatism in our fitness goals. The GREAT thing is that maintenance takes less effort; that is to say, once the improvements are made it takes less effort to maintain that level of fitness over time. This is very motivating! The push we make on a given day- over the weeks and months where we struggle to see results- has a lasting effect on our well being. Conversely, the poor decisions we make that result in regression of our progress equate to only more hard hard work! This is doubly motivating- to stay active and also to make good decisions in the day to day that do not thwart our hard efforts and dent our hard earned r...

The Sumo Squat This sumo-inspired exercise will strengthen your inner and outer thighs. Stand with your feet as wide apart as possible while pointing your toes outward. Lower your body until your thighs are parallel to the floor. Hold for a beat, exhale, then press back up to starting position. Repeat. Keep your shoulders directly over your hips at all times. Don't lean forward or let your knees extend beyond your toes. Keep your transverse engaged and don't arch your back. I took this from Jillian Michaels' newsletter. I subscribe because I find the content is often inspiring/informative/insightful. Yes she is my guilty pop-fit pleasure :)

Here is a run program I designed for a beginner. This is a beginner level cardio fitness program for no less than 12 months postpartum. This is basically a couch-to-5K postpartum plan in 3 months.  Consistency is key to running conditioning. Perform each run 3x in one week on non consecutive days. Progress slowly with the mantra "gas in the can", meaning even if you feel like you can go farther, do not rush the training process. Typically the first run will be difficult, the second you will be left with "gas in the can" and the third will be easy- then you progress to the next step. Week 1: 1:1 Run:Walk intervals x 8 approx 16 minutes Week 2: 2:1 Run:Walk intervals x 6 approx 18 minutes Week 3: 3:1 Run:Walk intervals x 4 approx 16 minutes Week 4: 4:1 Run:Walk intervals x 4 approx 20 minutes Week 5: 5:1 Run:Walk intervals x 4 approx 24 minutes Week 6: 6:1 Run:Walk intervals x 3 approx 21 minutes Week 7: 7:1 Run:Walk intervals x 3 approx 24 minutes Week 8: ...

Here is my Workout log for today. 0 days rest, 4th day consecutive.  45 minutes Warm Up: Sun Salutations x 2 Neck & Chest Sets 20:10 Work:Rest x 8 = 4:00 minutes each set of rounds. Modified Push Up 9,9,8,9,10,9,9,10 *my form is shallow after 3 rounds Jump Rope 32,43,31,48,43,44,39,40 *some lower numbers due to tripping up on the rope. Jump Overs 12,12,12,12,12,11,9,9 *numbers are steady, I can push the first rounds Lunge Jumps 13,13,12,13,15,14,17,14 *my form is shallow! Jump 1 Fwd 2 Back 7,7,7,7,7,7,7,7 *numbers are steady, I can push the first rounds Add 1 arm 1 leg bridge x 13/side Cool Down: Child's Pose Rag Doll Standing Quad stretch Inner Thigh- side to side Open Chest Triceps  Yoga Breathing with side reach My shoulders are very shaky. I started with the push up set because yesterday I was only able to complete 5 rounds, so that is progress. I started a score sheet to keep track of my improvements. Give it a try and see how your numbers compare to mine!...

Getting Up & Getting Down- Use SAFE and proper technique! Always practice safe technique for getting up and getting down when pregnant- especially when you are exercising! This will help you maintain your balance, as well as protect your abdomen from excessive strain. Getting down: 1. Stand with feet shoulder width apart. 2. Bend forward at hip with straight back and bend knees. P lace both hands on both knees. 3. Slowly shift both hands to one knee and lower down onto one knee. 4. Lower down onto all fours and gently roll onto hip, shoulder to ground, head on ground, then slowly roll onto back. Getting up is the reverse: 1. From back, roll onto side and come to hip then to all fours. 2. With one knee forward, place both hands on bent knee and gently push up with both hands. 3. Come to bent standing position with both hands on knees, and slowly straighten to standing. Breathing When pregnant, we must protect the rectus abdominus muscles that are strained as the baby grows. By prac...

Here is an excerpt from a conversation I had with an online client, regarding his DR. He writes: "I need to know the limitations I have with this condition as far as what ab exercises to do and not to do." Answer: The exercises you cannot do encompass any in which you are unable to keep your transverse muscle (deep abdominal muscle) engaged completely- as if to your spine. This includes crunches and seated V- type exercises. It is physiologically impossible to keep that transverse engaged in a supine position when your shoulder blades leave the floor. Any exercise that involves a forceful downward motion is prohibited, as such a forceful downward pressure can enlarge an existing DR, or cause a split if there isn't one. Now, prone positions such as planks (my favorite!), push ups etc. are perfectly fine AS LONG AS you are strong enough to keep your transverse engaged in this position. My team of trainers does NOT encourage these exercises until AFTER a DR is closed. Ot...

I did this workout the other night and it was a decent burn :) I enjoyed it because the 3 elements of my workout were interspersed throughout the 30 minutes in a fairly effective complimentary way. This incorporates straight weight training for strength, dynamic & static stretching for flexibility, and plyometric body weight exercises for fast twitch and cardio. If you have any questions about the exercises, you can email me. All exercises with weights use 8lbs- hence the name of the workout :) 8lb Workout - 6 months postpartum Intermediate to Advanced Fitness Level Pre/Preg/Post Full Body Combo- Cardio, Strength & Flexibility 20-25 Minutes Warmup: Sun Salutations x 2 Neck Rolls Shoulder Swim Rolls Set: Bicep Curl x 10 Shoulder Press x 10 Stretch: Reach Back and Clasp Forward Bend Standing Side Twists Set: 1 arm 1 leg bridges x 10/side Tricep Pushes x 10/side Dynamic Pushups x 10 Stretch: Child's Pose Cat & Cow x 2 Set: Burpies x 10 Rest...