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 ...

I did another BodyRock workout today, a time challenge with 10 rounds of set reps of 2 exercises: High Knees (I did this without jump rope) Weighted Squat (I used a 5kg medicine ball which is about 11lbs) Here is the workout as posted: http://www.bodyrock.tv/2010/12/21/exercise-challenge-drowning-in-your-own-sweat/ What I love about Zuzana's workouts is that they totally KICK my ass in a surprising way! Seriously after Round 2 of this looking at my time I thought I might not make the 10 full rounds, and set a goal to complete, and then have a sub 30:00. I had to rest between every round! These are hard! Here is my time count per round (I stopped the watch for about 2:00 between rounds!) I really made a push towards the end to get in under 30:00 TOTAL TIME: 27:45 Damn! See the pictures- fugly but functional I was working hard for these 1000 reps!I took these myself so bad angles and lighting and stuff, unlike Z's glamorous images so......   Can you beat me with m...

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 t...

Recently I have taken on 2 new activities that are a direct result of my daughter's pursuit of fitness. She was interested in rock climbing so we went and not surprisingly I love it too! We go 2x week now, and although I can't always climb (I have the baby on my own a lot of the time) I have learned to tie the follow figure eight knot:      and I am planning a belay lesson. I am loving it! On my search for a facility I found myself at the Oakville YMCA . Wow what a great place! To try out the pool I went swimming lanes one evening and I have rekindled my love of length swimming that I had in my youth. This has helped to inspire me to train for a Summer Try-a-Tri .  I am so excited to have new interests that involve my entire family!

Hello and Happy Yule! I just finished my workout and I feel great. Honestly I feel like I could have given another 10% but I was working hard and am likely just being post workout hard on myself- it's easy to be critical when you aren't burning! I did a Body Rock workout today but I modified it a little bit. Here is the workout as it was posted: http://www.bodyrock.tv/2010/12/20/major-hot-abs-workout/ Here are my modifications: - I did side jumps without a rope (my indoor ceilings are low) - I used a medicine ball instead of a sandbag - I used 2 chairs instead of a dip station I rested 2:00 for every 6:00 of intervals (I needed it!) Here are my scores, can you beat me? Side Jumps 138/151/142 Dive Bombers with weighted 1 leg half squat 4.5/5/4 I SUCK AT THESE! BLAH! Airborne Kicks 25/26/27 Side Jumps 138/138/147 Airborne Kicks 27/23/27 +1000 reps. I love it :) You know I am rep obsessed. Doesn't it feel extra good to see a big number in the tally? :...

This is a shout out to Zuzana and Freddy from BodyRock TV who have developed such an amazing community of fitness enthusiasts on their website. They profile "BodyRockers" who follow Zuzana's workouts from all over the world, and they were kind enough to post my submission! Body Rock Team Canada- Kate I have written before that I consider Zuzana one of my personal trainers and although I have never met her in person she inspires me daily! Support BodyRock TV and spread the word. Further to, I have spent the most part of the past 3 days developing a new Website for my personal training services. I have not sent the link to anyone yet (not even my husband) so any blog readers get the "privilege" of the first look! There is a website feedback form and a survey on the Interactives page so please take a moment to complete them if you can!

Family fitness is an exercise in wellness. It is an investment in the overall health of your family which includes many aspects of wellness such as physical, emotional and social. I always find that it takes incredible mental effort to get the entire family involved in my workouts. To run with the stroller I have to dress the baby for weather, pack supplies, deal with a helmet, and stop to deal with fussiness. Add to that a dog alongside, navigating a leash, picking up poo, slowing down for pees and sniffs, reigning in to pass other pedestrians (especially those with dogs). Going swimming with the kids is a comparable ordeal of planning, packing and executing. Bike rides are slow and involve playground or library pitstops. It certainly is tremendously more difficult than getting dressed, grabbing my own gear and heading quickly out the door on my own workout schedule. The interruptions involved with family fitness deter the intensity you can achieve with solo training. I certainly can...