Beautiful After the Belly

Diastasis Recti, Hernias, C-section and Ab Scarring, Belly Button, Pelvic Floor

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February 14, 2011

A Pelvic Floor Discussion on Fit Me Pink you don’t want to miss!

For all those of you who pee on your shoes when you jump, run, or sneeze – THIS POST ON FIT ME PINK as well as THIS POST ON FIT ME PINK THAT HIGHLIGHTS MY THOUGHTS
is for YOU!!!

Both of these posts give lots of food for thought – everything from pushing baby out, to Kegels and the CONTROVERSY CREATED by THIS POST HERE THAT STARTED IT ALL   
as well as this FOLLOW UP POST THAT STILL GIVES SOME PROPS TO KEGELS BUT STILL KEEPS THE KETTLE HOT.

 So you are in for about 15 minutes of reading – but you won’t regret educating yourself a little more and seeing the different sides to the issues.

HOW does your pelvic floor stack up?  Not the same since baby (ies) was born?  No more trampoline time with your kids?  No more running on the treadmill?  Does everything feel like it “hangs out” or very low at least “down there?”  Sometimes there is shame in discussing, but ALL WOMEN should know their options and know THERE IS SOMETHING YOU CAN DO!!!

February 5, 2011

New Round of Before and After Results for closing the Diastasis Recti!

So I hope you all are not getting tired of hearing some of the awesome results people are getting.  Everytime I see more exciting results, I just feel like I have to tell SOMEBODY!!   Its so exciting!  Of course, my husband hears all the awesome results because I will usually talk with him on my drive home (I know, driving and calling – but at least I don’t TEXT and DRIVE!) 

Anyway – this is kind of a middle of the route results, rather than a true “AFTER” – but the results were so great, I HAD TO POST!!

In a current 6 session class/workshop I am teaching now, here is what I have seen SO FAR:

CLIENT A.F.

This client came for week #2, #3, and #4 (a total of only TWO CALENDAR WEEKS).  I really could almost not believe what my measuring tape said.  This client is in her late 40s and is a smaller build – maybe 5’2 or 5’3.


Her diastasis measured:

  • 1 1/2 fingerwidth diastasis 3 inches above the belly button
  • 3 fingerwidth diastasis right AT the belly button
  • 3 fingerwidth diastasis 3 inches below the belly button.
  • WAIST SIZE: 33 INCH WAIST

So this client purchased a Diastasis Rehab® Splint (and of COURSE did her homework of 5 sets of 100 Seated Tuplers daily) on week #3.  I see her 1 week later on week #4 – she wondered if she was wearing it right, thought it was maybe too tight that she was putting it on at first, butit seemed to get better after a couple of days.  At the end of class she requested that I measure her waist because she felt it was smaller and that she had made progress.  I measured her and could NOT BELIEVE that she was measuring 27 7/8 INCH WAIST!!!!!!!!  OVER FIVE INCHES LOST IN HER WAISTLINE IN TWO CALENDAR WEEKS!!!!  FANTASTIC!!!

Client T.H. 

This client also came for only week #2 and week #3.  She is only 4 ’11, has had 2 kids, and because of her small torso thought she has something amiss with her midsection.  She felt like she couldn’t engage her abdominals anymore.  She had been a gymnast and her lack of ability to engage her abdominals PLUS the odd look and bulge of her midsection were very disconcerting to her.  She is a young mom- late 20s.


Her diastasis measured:

  • 2 fingerwidth gap 3 inches above the belly button
  • 4 fingerwidth gap right AT the belly button
  • 3 fingerwidth gap 3 inches below the belly button
  • Measured 29 1/2 inch waist

This client was so excited after 1 week because she felt that after she put on her  Diastasis Rehab® Splint – 3 days later (and of course doing her homework of 5 sets of 100 Seated Tuplers) she felt like her midsection was totally different.  She told me she tried to measure herself and she felt like things were closed, and her belly button looked totally different, and she was able to engage her abdominals like she hadn’t quite been able to do previously.  She wanted me to measure to make sure.  Now keep in mind this is only ONE CALENDAR WEEK LATER ONLY!!!  

ONE WEEK LATER 

  • CLOSED GAP (No diastasis) 3 inches above the belly button
  • 1 fingerwidth diastasis right AT the belly button
  • CLOSED GAP (NO diastasis) 3 inches below the belly button

So that diastasis is CLINICALLY CLOSED in just 1 week, which is totally amazing!  

Client M.C.

Well, what can live up to those examples?  This next client is a very thin slender mom in her late 20s or early 30s.  She just need that last missing link to the puzzle -her midsection that mysteriously wouldn’t go right after her 2 kids. 


Her moderate diastasis measured:

  • 2 fingerwidth gap 3 inches above the belly button
  • 3 1/2 fingerwidth gap right AT the belly button
  • 3 fingerwidth gap 3 inches below the belly button
  • WAIST SIZE: 31 INCHES

So After 3 calendar weeks, with wearing a splint and doing her homework of 5 sets of 100 Seated Tuplers daily, she asked to be measured (usually we measure 1st and last week only, unless I get requests) to see if her WAIST had gone down.  She HAD gone down to a 29 INCH WAIST in THREE CALENDAR WEEKS!!  Now that might not seem as “WOAH” as the 5 inch WONDER (above) in 2 weeks, but that is STILL GREAT – that is a full pant size, and that much less “smoothing out” you have to do in that area – not to mention, when you get into the 20s range for waistsize, each inch into the 20s seems a bit more stubborn, and should be celebrated.  And of course, there are still 2 more weeks to go!!

SO CONGRATS TO THE AWESOME RESULTS!  FROM “BEFORE” to “MID WAY THROUGH” – hopefully I will have more great things to share with the “AFTERS” in a couple of weeks!

January 25, 2011

5 inches WHITTLED OFF THE WAIST in 5 weeks!!

One of the most rewarding things about closing the diastasis recti and doing seated tuplers is WAIST SIZE REDUCTION!!

One of my clients nearly closed her diastasis in a 8 week class session with me.  She was
‘
4 fingerwidth gap 3 inches above the belly button

5 fingerwidths gap right AT the belly button

5 fingerwidths gap 3 inches below the belly button

Her waist size was 35 7/8

What was interesting that after splinting and being fairly consistent with doing 5 sets + of 100 Seated Tuplers per day, she CLOSED her diastasis in the 8 weeks.
At the end of the class session she was down 1 inch – so at 34 7/8.

She then took the next session with me which was 5 weeks from start to finish.

She wanted to continue toning and whittling away the waistline for the next session, since her diastasis was closed.  She went from just shy of 35 inch waist to a 30 in waist in that 5 weeks!!
And I will also add that was during the holidays – between Thanksgiving and Christmas.

So a couple of things can be deduced from this –

1) DONT STOP DOING THE EXERCISES ONCE THE DIASTASIS CLOSES!!!  THERE ARE CONTINUED BENEFITS!!!!!!!!!!

2) The waistline can follow 2 different courses – I have seen it again and again.  It can either

  • Become tinier AS YOU CLOSE the diastasis
  • It becomes tinier FOLLOWING THE CLOSING AND WITH CONTINUED SEATED TUPLER EXERCISES.


  • In my own experience, after I have my babies and start out with a 32 inch waist, I do the between 7 and 10 sets of 100 Seated Tuplers PER DAY UNTIL I AM THE WAIST SIZE I WANT!  A funny thing I have observed that follows Client S. above…It takes me 11 weeks to get to a 27 inch waist following the baby’s births, and then another 5 months to get back down those LAST TWO DARN INCHES to a 25 inch waist.  
     
     This can be observed in other clients I have as well – its the PROLONGED EFFECT OF DOING THE SEATED TUPLER EXERCISES that is the most beneficial.  NOT just doing them for a couple of months for the diastasis to close – but CONTINUED AND CONSISTENT seated tuplers to completely restore the prepregancy midsection.
     
     CONGRATS TO CLIENT S.!!!
     
     

January 21, 2011

Superfood – Hemp Seed!

So, if you have been reading my blog for awhile, you will know I am a huge fan of superfoods.  There are many unexplored ones, I feel.  I have a new one for you I am just discovering – HEMP SEED.

Don’t let the name throw you – this is one of few foods that is a **COMPLETE SOURCE OF PROTEIN
AND
**HAS OMEGA 3s.

Both of those are SO important!  Case and point – I have had the stomach flu- thing for the past 5 days.  I can’t even THINK about eating much besides the BRAT diet (Bread, rice, applesauce, toast).  HOWEVER,  I KNOW I really need some high quality protein and Omega 3s for baby in utero to be healthy.  So I busted out my CHIA SEEDS poured about 3 TBS into a bowl, filled it with water and let it turn into a gel.  It soaks it all right up.  Then I added it to my applesauce (it tastes like literally NOTHING – water- so it can go into anything) and WHALAH!  I had Omega 3s, Lots of Protein, and lots of antioxidants, and it had no adverse squeamish effect on my crazy insides doing sea sick somersaults.  At least while I can’t stomach much else – I can get THAT in!!

So, onto Hemp Seed.  As you might be wondering, this is NOT the same as the marijuana plant – check out article ARTICLE HERE to clarify if you are wondering 🙂


1st COOL THING) Hemp seed nutrition is remarkable. It is a perfect protein supplement because it contains all the essential amino acids our bodies need (ones our bodies can not make). No other single source of plant has all of these proteins that are so easily digested. The nutrient rich seeds of industrial hemp contain all eight essential amino acids, making them a complete protein like meat, milk, eggs, and soy but in a more digestible form and requiring fewer resources to produce.

2nd COOL THING) Hemp seed is a great source of omega-3 and omega-6 (essential fatty acids) and provides an ideal balance between the two. It is also a very good source of omega-9. These healthy fats are not stored in our bodies so it is important to consume sufficient amounts daily.  As we know,
Omega fatty acids offer many benefits.
DID SOMEONE SAY WEIGHT LOSS? They help in weight loss because they produce long-term appetite satisfaction and they also help the cardiovascular, immune, reproductive, and central nervous systems on a minute to minute basis every day.   
*TIP* – look for labels touting “DHA”  – this is OMEGA 3s – our bodies use SO MUCH of them – especially when nursing and pregnant, but our brains need them even after to maintain memory, emotional health, and chemical-balance.

3rd COOL THING) PUT DOWN ALL THE MARKETING “FIBER” HOAXES – THIS ONE IS REAL AND NATURAL! Other benefits of hemp seed come from the fiber content (which is important for the digestive system) and the many vitamins and minerals, including antioxidants (such as vitamins A, C, and E).

4th COOL THING) NATURALLY ORGANIC!! Used worldwide to treat malnutrition, one pound of hemp seeds can sustain a human life for two weeks. One tablespoon of hemp seeds provides the recommended daily allowance of essential fatty acids. Hemp plants are environmentally friendly, requiring no herbicides or pesticides to produce a bumper crop of highly digestible nutrient-packed food.

5th COOL THING(S)) According to author Udo Erasmus (Fats that Heal, Fats that Kill, 1993), the following benefits are attributed to essential fatty acids (EFAs) in hemp seeds:

  • NO MORE SORENESS AFTER EXERCISING! At a cellular level, they lubricate membranes and eliminate wastes such as lactic acid in post-exercise muscles.
  • BETTER BEHAVED KIDS?!  LESS PMS?! EFAs also are important for optimum brain function, improving mood, fighting depression and reducing behavior problems in children, and reversing the irritability of PMS. 
  • ROCKIN’ IMMUNE SYSTEM! Essential Fatty Acids help the body’s immune system fight off bacteria, fungi, and viruses, including malaria. 
  • HEALTHY HEART! These good fats lower cholesterol and protect heart health.
  • HELLO GOOD SKIN! I get lots of questions on belly skin – this applies too! Eating hemp seeds over time heals and moisturizes skin, and reduces inflammation. 
  • BYE BYE TUMORS! Most important of all to western consumers, the EFAs in hemp seeds have anti-cancer properties that inhibit tumor growth.

6th COOL THING) Hemp Seeds are a  a good source of calcium, iron, phosphorus, manganese, magnesium, and zinc. A rich source of B vitamins, they also contain vitamins A, D, and K. They are a gluten-free food.


*INTERESTING FACT* Hemp seeds are used to treat constipation and hemorrhoids in Asia.

SO HOW DO YOU EAT THE DARN THINGS? 
  1. Hemp seeds have a nutty flavor and can be eaten raw. You can add them to baked goods, salads, dips, and sauces. You can also combine with your favorite fruits and blend to make a refreshing smoothie. I LOVE them in smoothies with blueberries and flavored soy protein powder – YUM! 
  2. A cup of hemp seeds blended with four cups of water produces hemp milk, a non-dairy nutritional beverage, delicious when chilled.
  3. HEMP SEED can be purchased in the form of a nut butter similar to peanut butter that is very popular in Russia. Or if you have a VITA-MIX (my FAVORITE BLENDER+ OF ALL TIME, you can make it yourself !)
  4. Cold-pressed, unrefined hemp oil is available in healthfood stores. Because it is an unsaturated oil, it should be stored in the refrigerator or freezer and used by the expiration date; such oils can become rancid.

WHERE DO I BUY HEMP SEEDS? I have found them at health stores – I got mine at Jungle Jims in Ohio.  I know you can purchase them at other health food places, or Nutiva Organic Hemp Protein 50% Protein Per Serving, 3-Pound Bag can be purchased on Amazon.  Don’t let the price fool you if you are buying a bunch – like 3 lbs.  Its will last you FOREVER!  I bought a 16 ounce bag for $15ish and it lasts a LONG TIME!!  Here is another good priceNutiva Organic Hemp Protein 50% Protein Per Serving, 16-Ounce CanisterI found.  That is cheaper than I got it for.

Tell us any great hemp seed recipes you have found 🙂

January 12, 2011

New Diastasis Rehab™ Splints are in!

So always coming out with better and improved – the new splints are in!  These ones still have the elastic on the front, and the soft cotton against the skin, but with the added bonus of having a SLIT so they don’t bunch up in the front.  I don’t have all the sizes and all the colors – but I do have these in WHITE MEDIUM and BLACK SMALL.  So for those of you who asked for an improvement – its here!!

Will I still have to adjust my splint?  Of course – you are not a statue, and you bend all day in numerous ways – so you will have to adjust every 1-2 hours, or every time your use the restroom is a good rule of thumb.

Will the splint look perfect or like Spanx underneath my clothes?  No – it may smooth out the imperfections in your abdominals, but its purpose is to approximate the recti, not replace spanx or similar kinds of underwear.

Do I wear the splint at night?  YES!  This will help you remember NOT to jacknife, or if you do (on accident) it will minimize the damage done.  I consider it a free-bee time because you don’t have to worry about having it look perfect under your clothes or adjusting it – you let it do work while you sleep.

Will my splint last forever?  Splints are not made to last forever, just as most of your clothes are not either.  When you wear the splint night and day continuously, it will stretch over time and become looser.  When your splint approaches this point, its a good idea to get another splint to wear during the day, and save this one to wear while your work out.  That way you don’t stress about it getting sweaty and dirty as you run, or do the eliptical, or using resistance bands, or sweat while doing seated tupler exercises.  I also use my stretched out splints while I am pregnant – PERFECT for that as it has more give!

Do I wear my splint to work out?  YES! YES! YES!  Since there are so many demands on the body while you are working out and you have a diastasis, you will want to keep those recti together as much as possible with the splint.  And remember – keep the TRANSVERSE IN on the work park of EVERYTHING you do!!

How long do I need to wear my splint?  Everyday and night UNTIL you bring your recti together.  Check yourself periodically and make sure you don’t re-split your diastasis.  If you DO, you can put the splint on for a few days and increase your sets of seated tuplers (you should be doing maintanence sets every day!) and it should come together fairly quickly as you have established a good mind-body connection.  Don’t STOP (your 5 sets of 100 maintanence sets) and let the muscles atrophy, or they will be more prone to split!

What is the difference between a binder and a splint?  Abdominal binders go over your ribs and pelvis – because of this they do not approximate the two halves of the recti together.  Diastasis Rehab Splints are made to go IN BETWEEN the ribs and the pelvis, with a crossover motion, to approximate the two halves of the recti – giving faster results, and a better mind body connection with the muscles.

I think that covers the MOST FREQUENTLY ASKED QUESTIONS for Splints.  Enjoy the new design!!

UPDATE:  ALL THE SPLINTS I HAVE IN ARE THE NEW ONES!!!!

January 6, 2011

I REVERSED My Hernia during pregnancy ?!?! A miraculous story..

This story is mine, actually.  I am the last person in the WORLD I ever thought would get a hernia during pregnancy.  I make sure my recti stay together as much as possible during pregnancy, if not completely together by doing seated tuplers and avoiding comprising movements.  The connective tissue, therefore, doesn’t have to stretch over the organs like SARAN WRAP, like it does when the diastasis is bigger, thereby increasing the likelihood of a tear or imperfection of the connective tissue (linea alba/linea negra).  When the organs poke through the imperfection or hole in the connective tissue, THAT is a hernia…..So what happened…..?
During this pregnancy I experience 2 severe Urinary Tract Infections (UTIs) – one right on top of the other…I had to go in for special cultures, etc.  Well, this was during the time that I typically “pop out” with my pregnancy belly.  Sadly, the pain was too severe to do seated tuplers, which I believe would have prevented what then happened….
I could see when I was finally starting to heal from the UTI that my recti had split – and I had a diastasis.  Not a big one, – like a 2 ½ in the middle, and 1 shallow on the top and bottom.  I also noticed a painful area near my belly button, and a strange protrusion – a slightly bluish color.  I thought – OH NO!!!!!  HOW could this BE?!?!
I began researching, and of course consulting with Diastasis Rehab headquarters in New York.  Both avenues told me that I could make the hernia pop back in (as long as it was not an endangerment to my health-kind-of-hernia) only AFTER PREGNANCY, but DEFINITELY NOT DURING.
However, I am not one to let things lie.  I felt inclined to begin doing sets of seated tuplers WHILE MANUALLY holding in my hernia.  After doing several trial sets, I became in contact with  Julie Tupler about working with the hernia this way, which she thought sounded promising and monitoring the situation of doing sets this way. 
What you are about to read has never been done before, and is the first of its kind that I have ever found.  This could change the way hernias are dealt with during pregnancy:
Here is what happened:
Day one – very painful hernia – seemed like it was getting bigger – it was 2 fingerwidths tall and 1 fingerwidth wide.  Manually holding in the hernia at first seemed to take both of my hands to make sure I gingerly slid the hernia back into the tear of the connective tissue.  I found I had to angle my hernia TOWARDS the belly button, and then slightly back away to get the hernia to pop IN. When I could feel the surface pain was gone, and I could feel the absence of the protrustion, I knew the hernia was back “in.”  I then did “standing” seated tuplers while tucking my chin and bringing my head down (a “standing” head lift)  – so I could both bring the connective tissue back together AND shorten the recti. I also did the regular seated tuplers as well.
I splinted ALL DAY making sure to try and bring the hernia in as much as possible while splinting.
Day two – I woke up and did more seated tuplers STANDING while holding the hernia in manually.  It was smaller it seemed and the pain was HALVED!!  That seemed encouraging.  I did several more sets.  It was very helpful to me to see my exposed belly while doing these to make sure I pushed in the ENTIRE hernia while doing these.  I did about 3 to 4 sets of 100 this way, as well one of two sets of 100 seated tuplers (normal) in the car without holding in the hernia. 
I again splinted ALL DAY (AND NIGHT) making sure to bring the hernia in as much as possible.
I also because VERY cautious of my body mechanics – avoiding anything that would shoot the hernia back out and destroy my work – I kept my back flat while bending over, I didn’t pick of anything too heavy, and I kept my transverse in on the work part of everything I did.
Day three – I woke up and I didn’t “sense” my hernia.  I had to feel around to see if some of it was still there.  Finally I found a little sliver of a hernia by my navel.  It was now 1 fingerwidth long, and 1/3 of a fingerwidth wide.   This was VERY heartening.  I did more standing seated tuplers while tucking my chin and bringing my head down, keeping my pelvis tilted, and MANUALLY bringing in the hernia. It was small enough now that when I brought the hernia in, it felt like bubbles when it went through the tear – and only very slight pain.  I couldn’t even see the bulge anymore, and NO bluish color.
Day four – slight setback – I went to target and decided to get very organized.  I purchased 10 heavy bins that stack and put them in the car myself – they were too heavy for me to keep my transverse in all the way – the hernia came out a little bit – but didn’t regress all the way.  I KNEW I should have asked one of those cart boys for help!
Day five – I am of course STILL wearing the splint both night and day – making sure that I don’t feel the pull of the splint above of below the hernia area if it wanders – as this can cause pressure of the hernia area to pop out more – it must be DIRECTLY over the herniated area.  I did more sets of 100  – both standing seated tuplers and regular seated tuplers.  I feel like the standing ones give me slightly more leverage and view to get the hernia just right.
Day six – Still wearing the splint – I can’t really tell the hernia is there at all –both in sight and feel.  I do more regular seated tuplers know , as I can tell the hernia won’t go the other way, but will be more apt (even with the forward forcefull pressure of my growing uterus) to go back in where it should.

So that is that – against all knowledge and experience out there – I brought back in the hernia DURING PREGNANCY – at 28 weeks – with the baby slightly ahead of schedule.  This is HUGE!!  This is the first time this has been tried and it was SUCCESSFUL.  There is hope.  Now no surgery after birth for a stupid hernia – and in only a week.  I wouldn’t have believed it myself if it didn’t happen to me.  Just like the many in the medical world (many still don’t) believe that diastasis recti can be brought together without surgery, they’ll think the same thing about bringing a hernia in while PREGNANT (many hernias can be brought in AFTER pregnancy with seated tuplers).  But now the world can know it IS possible – and we are ahead of the curve!  

(DISCLAIMER:  don’t do without supervision of someone educated in this area).

December 30, 2010

Smaller waist line this year? Better looking abs? No diastasis?

What do you want to do this year?  Do you have your goals made our for 2011?  I know – blah, blah, blah – new year’s resolutions.  I heard today as I worked out on the eliptical, that most people’s resolutions last only 11 days.  Well, we can do better than that!!

So checklist for the new year:

Smaller wasitline this year? 
Seated Tuplers are AWESOME for this!! The minimum that you should do is 5 sets a day of 100.  Each sets takes 2 1/2 minutes – and its VERY intrinsic, so even though that sounds like a lot, its not. You want to work up to 10 sets of 100.  After I have my babies – I do 10 sets of 100 per day until I get to the waist size I want.  In my case that is 25 inch waist.  I start out after my babies at a 32 inch waist.

I have been asked what is the timeline for that.  For ME PERSONALLY (and I have seen other clients go faster, and others go slower) It takes me 11 weeks to get to a 27 inch waist again.  That is also with keeping good nutrition and avoiding the 5 whites (white flour, white pasta, white rice, white potatoes and the big one….WHITE SUGAR) as much as possible, and eating lots of veggies (fruits more sparingly), and good sources of protein (lean chicken, fish, red meat once in a while, quinoa, soy, chia seeds).  The last 2 inches (from 27 to 25 inches) are more long term.  It takes me about 5 more months to fight for those last 2 inches.  BUT it could be done after 3 kids, and  (for me) it will be done after 4 kids 🙂

Better looking abs?
After your pregnancy, even if its been awhile, the muscles are lenghtened considerably because of the expanding belly.  So when your done (with your pregnancy)- the muscles are NOT SO CUTE because they are still long, but now unsightly looking ….like a deflated balloon.  They are also much weaker.  So – they NEED to be shortened!!!  HOW?  Crunches are NOT the answer!!  Those shorten from the bottom of the abs and the top of the abs, but it SHOOTS out the middle with a foreward forceful movmement.  Watch anyone that does crunches and you will notice the abs coming forward forcefully!!  So AGAIN – SEATED TUPLERS, and HEADLIFTS – and all their variations, and advanced positions, and isolating all 3 areas of your abs and diastasis (at the belly button, 3 inches above, and 3 inches below).  This will BRING your diastasis together if you have one, smooth out the midsection, SHORTEN the recti from the botton, top and middle, and bring the waistline in.

No Diastasis?
If you have one – and you can MEASURE if you are not sure (its estimated up to 98% of women have one…and I have found that number to be ABSOLUTELY CORRECT in the thousands of women I have measured!!) – you can do several things:

  • SEATED TUPLERS and HEADLIFTS – of course
  • AVOID JACKNIFING IN AND OUT OF BED – one of the sole culprits for women who do seated tuplers but still have trouble getting it back together.  You must TURN TO THE SIDE!!!!
  • SPLINTING – if you are a 2, 3 or greater with your diastasis – you NEED to splint.  It will be SOOO much quicker, approximate the recti, and establish a better mind body connection with the muscle.  And YES – to those of you that have purchased the splint – it DOES wear out after wearing it day in and day out!!  It will need to be adjusted – you are not a statue – your midsection bends countless times a day.  Adjust when you use the bathroom.  It will also get sweaty when you work out and will need to be hand washed.  But it puts things together (the gap in your recti – the diastasis) about 3 times quicker in my experience.

Eating Healthy?  Do your best to avoid the 5 whites – white SUGAR, white FLOUR, white RICE, white POTATOES, and white PASTA!!  Eat the whole grain versions, in the case of potatoes – sweet potatoes but without the added sugar!  I love sweet potatoes fries- a savory version.

What are your goals this year??????

December 13, 2010

Questions from a certified STOTT Pilates Instructor

I think it is very enlightening to get questions from other fitness professionals.  Here are some questions from a STOTT Pilates Instructor who has a client dealing with a Diastasis Recti.  My answers are in red underneath.  I am also including some “WORDS OF AWARENESS”  from her about supermarket pilates, so to speak.  Things you should be aware of!

What I really also want to know is… am I understanding correct, the rectus abdominals actually rip apart in the center?

There is connective tissue in between the recti and transverse abdominal muscles, called linea alba (linea negra when pregnant).   As the muscles split apart further and further with forward forceful pressures (pregnancies) or forward forceful movements (coughing, incorrect abdominals) the connective tissue spreads out across the organs like saran wrap.  As you can imagine, it gets incredibly thin – if it gets a hole or tear, the organs can poke through (hernia).  And by the way, the connective tissue at this point is the only thing holding in all the organs, which is really the job of the muscles.  So most women at this point get an unsightly bulge in the midsection (mummy tummy), and the abs won’t lay flat.

 If that’s correct, will she always be in danger of further injury? 
If you are asking if the abs can resplit with the foreward forceful pressures or movements again, the answer is ABSOLUTLEY YES!!  However, once you bring the abs together, the mind body connection is much stronger.  Certain basic exercises (Tupler Technique™) must continued to be done the rest of your life, just like walking and stretching, so the muscles don’t atrophy and resplit.  If they do resplit briefly, the client can put on the splint for a few days, do more sets of the basic exercises of the Tupler Technique™ (VERY intrinsic so can be done literally ANYWHERE…similar to kegels in this regard) and it should come back in a couple of days.  Tupler Technique™ should be done during subsequent pregnancies to prevent splitting, or keeping it to a minimum.
Does your system only bring them back together “sort of”… and will she forever have to wear the splint?

The technique, given that the clients technique is good (which I check for and ensure) and she is consistent when I am not with her, she can bring it back totally and completely.  Its beautiful when the recti and transverse totally come together.  The stretched out connective tissue also shrinks and heals.  Many people’s hernias pop back in.  The splint is to be worn UNTIL the diastasis is closed – all day and night, and then as mentioned, if they are resplit ( which she will learn how to check for) then they can be quickly closed again.

 I’m not sure how to explain my question… they don’t actually mend in any way, do they?
So yes, in summary:  The gap becomes totally closed, which eliminates the diastasis.  The connective tissue shrinks and heals back to its normal size.  
 



WORDS OF AWARENESS:  You really sound like me when people ask me about pilates … all they know is what they get off a video or at a Lifetime Fitness club – which is NOT what pilates is or was meant to be (real pilates, that is!).  And proper technique can allow the body to withstand herniated discs, etc. etc. without fusing the spine… but all doctors ask is “pilates… isn’t that like yoga?”  NO!  not at all!   “core” training has turned into simple AB exercises that give you 6-pack abs, but that don’t touch the transverse abdominals – which is where they should reach!  And unfortunately pilates has been watered down by very unprofessional, very untrained “certifications” and the art and benefits of real pilates is being marketed away by money making organizations giving you “certified mat” credentials for a weekend training session!  It took me three years to get my certification!  Whew!  There’s MY rant and rave, thank you very much!!

I want to thank this C. for allowing me to give insight into her questions, and for allowing me to post her words of awareness on pilates!  Thanks so much!


December 9, 2010

Newspaper article about the Diastasis Rehab Lose Your Mummy Tummy ™ workshop

This article was written by a  reporter who took the 6 week workshop, from a licensed Trainer in Colorado.

Those of you that take my classes will notice some differences.

I personally do 6 and 8 weeks session classes, and privately train.  However, I am encorporating the workshop format next year.   It is similiar to my classes, but the 1st class is actually a seminar to educate you and familiarize you on what you need to do to restore your prepregnancy midsection, Tupler Technique Ab Rehab™, and what is entailed in closing the diastasis.

If some of you are wondering what other’s results are, you may want to check out her 1st hand experience! Also, very interesting what happened to her blood hematomas in her adbominal area…

http://www.dailycamera.com/health-fitness/ci_16799515

Let me know what you think!

Also – I have gotten tons of new questions, which I will post on a couple of days.  I haven’t ignored your questions – don’t worry!

December 3, 2010

Chia seeds? Better Skin, Weight loss…! Top TEN – Check this out…

   

So I recently purchased Chia seeds to add to food, along with Hemp seeds, which I will post on separately.  The MAIN reason I got them was because I knew they were super high in antioxidants and super high in Omega 3s – which are SO important when you are pregnant and nursing (or postpartum and not nursing).  Omega 3s are SO great for kids, whose brains are still forming, along with the older generation brains to help prevent Alzheimers (google studies, alzheimers and omega 3s to check that one out!)

Anyway – I did not realize some of the OTHER cool things about them – I think they might surprise you.  First may I suggest a really yummy way to eat them – I will make an AWESOME smoothie with my Vita Mix (the most awesome blender ever) with pomegranites, pears, and raspberries or bluberries – sometimes I also add kiwi.  This is GREAT for the winter because those things are all in season – except you may have to buy frozen berries.  We pick 50 lbs every summer at a U pick place and are always stalked for smoothies and sorbets.  Then we just sprinkle the seeds on the top.  Thats it -the kids know its the “crunchy bits” as I call them.  And HERE are some of the other benefits!  I will also post them below:)

1) Chia seeds HELP YOU LOSE WEIGHT, because they form a gel when wet that expands in your stomach and helps you to feel full!  The gel is formed when Chia seeds are wet with water – they expand in size and weight, but the size and weight are made up of water, which has no calories, yet your stomach registers as full.  Not a bad combo…and as you will see – its full of some good stuff, not a synthetic foam or synthetic fiber or weird things weight loss companies come up with to help you feel full.

2)Help you have BALANCED BLOOD SUGAR because of its unique combo of soluable and insoluable fiber which slows down the conversion of sugars into starches.

3) HELPS PREVENT DIVERTICULITIS/DIVERTICULOSIS!  With the overabundance of  highoy processed foods and white processed flour on the market, rich sources of fiber are hard to come by.  The gel that forms and contains soluable and insoluable fiber is a great asset to promoting steady digestive flow and decreasing irrability.

4) ABUNDANT OMEGA 3s – as I mentioned – these are a GREAT reason to try these.  One thing that the article adds is that Omega 3s promotes WEIGHT LOSS because they decrease the inflammation in the fat cells.  Its not all about calories – ya all.  The newest evidence from TONS of studies point to the inflammation of the fat cells being a big deterrant in weight loss.  They article sights a newsweek article pointing to a control group that lost 2 lbs more on average with Omega 3s than the group without in a weight loss study.

5)Chia seeds are one of the few plant sources that are a COMPLETE SOURCE OF PROTEIN.  So unlike other protein sources – like legumes which have to be eating with another half source of protein – these are complete.  This help you have more energy all day long, as its also coupled with antioxidants and vitamins and minerals – and fiber!

6)BAKE WITH LESS FAT!  All you do if HALF the butter that is in your recipes and exchange it for the gel the chia seeds form.  You can google how to do that.  And its perfect for baking – and makes it taste very fresh.  PERFECT FOR CHRISTMASTIME!!  Make it for your friends who are trying to be healthy – and let them know you are taking their healthy into consideration.  I always appreciate that kind of thoughtfulness 🙂

7) AS mentioned – TONS of antioxidants!!  They can stay fresh for 2 years at room temperature, in part because of their antioxidant levels.  They are higher than blueberries, pomegranites and acai berry – and easy to add to anything.  They combat EARLY AGING of the skin and INFLAMMATION of various tissues.  I always get lots of questions about sagging skin.  This will help the elasticity and integrity of your skin.

8)Cut CRAVINGS for food.  If you are deficient in calcium you will have cravings for cheese and ice cream.  Well – Chia seeds are HIGH in Calcium!!  Great for my pregnant and nursing moms – withOUT all the dairy all the time, which can be hard on the digestive system.  It has more calcium than whole milke, WITH magnesium and boron, which are essential to help you actually ABSORB the calcium.  I personally do not like milk – so for me, this is another calcium rich food besides spinach to add to my arsenal.

9) Pack a flavorful punch!  Chia seeds never take on or add to the flavor of anything -so you can add them to anything – chocolate smoothie, fruit smoothie, cereal, yogurt, (my newest fav) – steel cut oatmeal with chia seeds, a bit of butter, bit of honey, and a bit of cinnamon.  YUM!  Add them to ANYTHING!

10)SAVE MONEY  – chia seeds are VERY easy to get organically because they are a naturally pest repellent .  And its got so many weight loss and vitamin and mineral benefits, you can cut down on your vitamins you are taking, that are possibly not a very high grade (can we say Sams club, and GNC vitamins that are only required to be FOOD GRADE not pharmeceutical grade!!  Big diff!)  So this can save you money and make you look and feel great 🙂

Anyone have any great ways to use Chia?  Have you tried them before?  I got mine at a health food store in Ohio – Jungle Jims- or something like that.  For a big bag I paid $16 or so – but I bet you could look online and get them cheaper