Diastasis Recti

This weekend I went to a fitness conference. One of the workshops that I attended was about diastasis recti, presented by Sarah Zahab. As you can see above it is the seperation of the rectus abdomens at the linea alba (some of you may have had this line turn black during pregnancy). When this line separates the integrity and functional strength of the abdominal wall is reduced. Lower back pain and pelvic instability can be aggravated by this condition. You may also see a protrusion of your abdomen and internal organs. Maybe you can see a cone shape in the centre of your belly when you are laying down and get up out of bed. Most women have this happen during pregnancy and experience no pain from it. Others experience low back pain, pelvic discomfort and/or a pulling sensation at the linea alba.

Prevention during pregnancy and Correction post partum:
1. Rise properly from the supine position. When you lay down and need to get up, rather than crunching to a seated position, gently roll over onto your side and using your hand for support lift your body up with your arms.
2. Stop and rectus abdominus and oblique exercises. (crunches or sit up and their variations)
3. Strengthen the tranverse abs.
4. Strengthen the pelvic floor.

If you think you have a large gap separating your rectus abdonimus I have now been taught how to check it for you. If you prefer to see a professional here are some local contacts.

www.continuumfitness.ca ( Sarah Zahab is at this clinic and specializes in post partum physiotherapy)
see www.sarahzahab.ca

Also there are pelvic floor physiotherapists here in Toronto, I met one! They can do wonders for weak pelvic floors and remedy the leakages.
www.coreexpectations.ca

I kept hearing all weekend how ineffective crunches were. For the post partum women this movement can even be damaging. You can expect that we will cease and desist all crunches from now on.

Erika and Lara's Zip Line Adventure!

Erika and Lara went to Treetoptrekking.com 's Brampton Location at Heart Lake Conversation area.  It was less than 30 mins away.

This would be a FANTASTIC outing for all the Mimico Muthas!  The Dad's could come (or not) as there's also an amazing splash pad, a pool, fishing, boating and hiking trails at Heart Lake.
The weather was perfect.  Lots of shoulder & arm muscles used.  Glad we brought gloves and I took some picts and videos to document the day.
I have posted the BIG zip line video on the blog, but here are links to 2 other videos of the day.

Erika's first Zip Line:
http://youtu.be/KQHiWg4-7rI

Crossing the "Indiana Jones" bridge:
http://youtu.be/gcLa4IEiWlA

Great job Erika and Lara! You girls got out there this weekend! I'm so proud of you! Let me know if you would like to do this as a group in the fall and we'll organize a date.

J

BIG zip line

Fitness - Hard Body Workout

bv

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• 
  
• NINJA JUMP
  5 reps
• ELEVATED BRIDGE LEG LIFT
  10 reps on each legs
• DYNAMIC PUSH UPS
  5 reps
• ONE ARM ONE LEG BRIDGE
  20 reps total
• ONE LEG BURPEE
  5 reps on each leg

5 times as fast as you can!

Christina sent me this video. I have seen this lady on BodyRock TV before and she's totally ripped and quite porn-y...this is an amazing full body workout you can do with no equipment. The challenge is to run through it without stopping.

Color Me Rad 5K Race

Somewhere among the pink dust is our very own Ashley!  She ran the Color Me Rad 5K Saturday morning at Downsview (after our High Park hill run!). It's a fun run that is in 75 cities this summer. www.colormerad.com
Great job Ashley! I'm so doing this with you next year!

2 Hip Flexor Stretches: We'll practice these at workout so you can do them at home

2. 
   
   

   

   Do frog pullovers. In addition to stretching your hip flexors, this exercise will lengthen and strengthen your arm and shoulder muscles. You will also feel a nice stretch down the sides of your torso as you raise and lower your arms above your head. To increase the stretch in your hips, start in the beginning position for the frog pullover. Then, sit up and slowly lower your chest down over your feet to stretch the groin.

   

   Do the garland pose in yoga. The garland pose opens up the hips and improves balance. This pose will also increase flexibility in your thighs and ankles while toning your core. If the squatting maneuver is too difficult, then you can sit on a chair and lean your torso forward between your thighs. Make sure that your feet are on the ground and that your thighs form a 90-degree angle with your calves if you are using the chair for support.
   

Sunset Stretch

 After a 5k run we stretched in the park across from the church. Sandra, Michelle, Shannon and Lara are not doing any Canadian Fitness Professionally approved stretch.

 However, Michelle's cleavage from the above photo inspired me to take one of my own massive jugs.

 OK, they are laughing because I asked them to squat and press open their knees with their elbows and Sandra said it was the poo in the grass stretch. It was a super mature group out on Thursday.

 Carolyn in the warrior pose. She's a warrior for sure. She only had to stop 3 times during that 5k. Such an improvement! Sweaty pits are earned baby!

The Mimico Presbyterian Church at sunset 9:02 Thursday June 20th.