Kate Rita- Personal Trainer and Diastasis Expert

Say it's 3PM- half way through the day and you are realizing how crappy you've eaten today-overindulged, poor choices, been inactive, overslept, hungover... well tomorrow is a brand new day. No. Begin your active recovery as soon as you find yourself engaging in the self dialogue of defeatism. Have something nutritious to eat to ward off cravings instead of starving to purge over indulgence. Exercise to improve energy, boost esteem and motivation. Begin now. Just as every day is a brand new day, every moment is a brand new moment. Don't write off the rest of your day any more than you would the rest of your life!

I wrote this 3 weeks after delivering Seth: I have now been through 2 pregnancies- the first six and half years ago, and the second this year. It is difficult to compare experiences directly- there are inherent characteristics unique to each. "They say" with your second pregnancy you show sooner, carry lower, deliver faster, etc., but even considering those generalizations, I can draw some distinctive conclusive comparisons based on my degree of fitness, or lack thereof.... With my first pregnancy I made the over cautious and under educated decision to cease all exercise, based on my fear of compromising my condition. I had been a consistent 5-10 K runner for 3 years. With my 2nd pregnancy, now as a personal trainer, ceasing my exercise routine was simply not an option. I modified my routine accordingly and exercised right up until the day I delivered. I used an adaptive program incorporating cardio, flexibility and strength training. Here are some observations...

Changes in your postural alignment is a natural occurrence as pregnancy develops. The ideal posture ensures the most efficient use of our back muscles so that the least energy is required of these postural muscles. Pregnancy results in an increase in overall body mass and a change in the centre of gravity. As the pregnancy progresses the posture adapts to the changing weight and subsequent forces imposed on the body. The exact postural changes that occur in response to pregnancy can vary however the general change is that there is an exaggeration of the curve in the lumbar spine (lower back). This exaggerated curve in the lower back is what causes the back muscles to be placed under stress and can lead to back pain. It was thought that following the birth, a woman's posture returns to the way that it was pre-pregnancy. However some studies have shown that the posture after pregnancy is not significantly different to the posture developed during the later stage of pr...

For the past 6 weeks I have been consciously trying to manage my work:rest days more effectively, and doing a great job I think! During September I consistently averaged a rest day every 3 days, so a 2:1 work:rest ratio. I found that with more balance I was able to increase the intensity of my workouts, by adding reps, time, and increased RPE to my sessions therefore maximizing my workout time! This was my goal heading into the fall so I am happy with my performance. So far in October I am averaging a 1:1 work:rest ratio and noticing exponentially increased intensity to each workout. Not only that, I am seeing results happen fast- my four-pack is popping, my obliques  and lats are more defined, my glutes and quads are more muscular. Again congruent with my goals, managing work:rest is giving me the progressive results I am aiming for. As personal trainers, we are our own best clients- I am able to train myself the way I would love to train every client I have, pushing for maximu...

I met with a new client the other night and we were discussing motivation and inspiration. She was relieved to hear that even for me, a personal trainer, 90% of my workouts are relatively uninspired "just get it done" workouts. Occasionally I am really inspired and jacked up for my workout, but it is not the norm. Considering this, remember CONSISTENCY is key, and the cumulative effects of the "just get 'er done" workouts are just as tangible as if every workout were mentally inspired! So today, JUST GET 'ER DONE, and tomorrow, and the workout after that. Cherish the truly inspired workouts and the rest of the time just do it. Results are results and they will come regardless of the enthusiasm for the work :) Remember it is the results we are after, and workout after cumulative workout, they will come.

Today's reminder is to engage your transverse muscle all day, every day. I would suggest that to be gently and consistently engaged half way between fully relaxed and the spine is the goal. Whenever you perform any "work" during the day (i.e. picking up/carrying children, lifting laundry, even getting out of the car) engage the transverse completely to the spine. So for today it's not suck it up it's SUCK IT IN! :)

I took these pictures today. I am almost 10 months post baby #2. There is no doubt in my mind that the Ab Rehab Program works. It took me 3 years to get to this degree of fitness after Baby #1, and even then I still had my diastasis. Ab Rehab works! Are you suffering? Let me help you reclaim your core strength and pre-pregnancy body! The poochiness- gone! Lower back pain- gone! My 24" inch waist is back. Unbelievable! Of course this is not all ab rehab, but the ab rehab program helped to close my diastasis enough that I am now able to do more advanced core work. I will never do another crunch or V-sit as long as I live, but I am recovered enough to do push ups, planks, bridges and plyometrics. It is my goal to close the remaining 3 fingerwidths by the new year. They are stubborn! I am still suffering 1 fingerwidth of gap in the center and 2 low. I do have the strength, however, to engage my core so that I am now able to do supine leg lifts without any football bulging (remember th...