Pilates Instructor Certification – My Experience

A couple months back my friend Chanda at IMX Pilates Santa Barbara invited me to attend her Pilates certification course. 40 hours, packed into two full weekends. I was a little worried about having to be there all day, but I anticipated it to be easy, no big deal, and it was something I’ve wanted to do for a while so I said yes.

IMX pilates instructor

It was actually ridiculously hard in so many ways…

What I found challenging about the IMX Pilates Course

  • Physically – We started our day off with an hour Pilates class. We then reviewed a bit of material and practiced all the exercises we learned on our classmates. We then finished off the day without another grueling workout. It was intense! My abs were so sore I couldn’t even laugh!
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What Happened to my Diastasis Recti

I had a thoughtful reader message me a while back asking about my personal journey with diastasis recti. If you had read some of my past blog posts, you saw how I discovered I had it, what I did to prevent it from getting worse and the kinds of activities and exercises I did to help heal it. If you haven’t been following along check out some of my old blog posts here and here!

Where Am I Now?

diastasis recti after baby I am now almost 18 months postpartum. My daughter is no longer a baby, and we have settled into our new normal as a family of three. Since having her, I have made it a personal mission to get in the best shape of my life. There have been ups and downs, but overall I am feeling pretty great! I didn’t let my diastasis hold me back from doing the activities that I love, but I have been much more aware of proper form, posture, and core activation. In the past, this all came without thinking; now it’s constantly on my mind during my workouts (which is a good thing)!

My diastasis is almost gone. I still have a half finger width separation directly above my bellybutton which will probably never go away. Is this a problem? Does this mean I can never go back to weightlifting or jumping or any other sports that require extreme core strength. No. Although some cases can be severe, and should always be evaluated by a healthcare professional, a separation this small rarely causes problems but does remind me to engage my core in all that I do. I continue to notice an improvement in this area when I do my ab exercises, which means I also see it getting slightly worse when I don’t.

Am I back to pre-baby core strength?

There are a still a few things I can’t do well and remind me of how much weaker my core is after baby. Ab exercises such as ab rollouts, double leg lowers, and low scissor exercises are still super challenging and risk me putting a lot of stress into my lower back, so I do these sparingly. But I can now jump rope, run, and do stairs without worrying about leaking! I can also hold my planks for a minute plus, and feel way more comfortable power lifting. As for the kinesiotaping, I don’t usually feel the need for it anymore, but I do use it occasionally if I am doing a heavy workout or am feeling particularly weak.

You can get a 6 pack without crunches!

The biggest thing I learned, you don’t have to do crunches to get a 6 pack! Crazy right!? How many crunches have I done in my life before baby? Probably about 10,000…haha. In the past 18 months, I have maybe done 50 total and yet my abs look better than they did before baby.

My Daily Diastasis Recti Core Routine

Okay, I said daily, I should say three times a week or when I remember. #momlife

Check out instagram @fitmamasb for a video demonstration later this week!

TA Activation
Lying with knees bent or in a wall sit. Start by taking a deep breath and on the exhale pull your belly button into your spine without tilting your hips. Lift your pelvic floor into a kegel for extra activation. Hold for 10 seconds taking a slow breath out and repeat 5x

Core strength wall sit

Then…
Do circuit 3-5 times.
20 Lying Leg Raises (Alternating Legs)
10/side Side Plank Lifts
10 Bird Dog

Have fun, as always, email or comment with any questions!

In fitness and good health,
Natasha

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Diastasis Recti Kinesiotaping

If you have been following me since I was pregnant, you will see one of my first posts was about how I bravely kinesiotaped my stomach during pregnancy! I have a background in Kinesiology & Rehab and had taken courses on taping techniques, so I was able to apply this knowledge to help heal my diastasis recti.

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Breastfeeding and Weight Loss

As a trainer for women postpartum, the #1 concern I hear from almost all my clients usually has to do with breastfeeding. An understandable and completely valid concern! It’s true that you must eat extra to sustain breastfeeding, but studies have shown that some calorie restriction can help weight loss without affecting infant growth.

If you read my other article here on breastfeeding and exercise you will discover that exercise usually does not affect milk supply and composition, but what about diet?

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What are Macros?

What are Macros?

So if you read health magazines or follow fellow fitness junkies on Instagram you may of heard the word ‘macros’ being thrown around a lot lately. So what are macros?! Why are they so important?

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