Tuesday Tip this week is about Diastasis Recti (ab separation) after pregnancy!
I’m posting this picture because this was the point of my fitness journey where I could FINALLY say my DR was healed. It took nearly 40 weeks of rehabilitative exercise and being mindful of my movements to get there and feel comfortable doing some more advanced activities again!
Today’s tip revolves around things to do in your DAILY LIFE to help prevent and/or treat diastasis after baby.
Diastasis Recti DON’Ts
1) Don’t get out of bed with baby in your arms, you are essentially doing a weighted situp.
2) Don’t lift heavy weight overhead (e.g. getting a heavy item down off a top shelf)
3) Don’t pick up items off the ground with poor form
4) Don’t overdo it. Be mindful of your daily activities and rest when needed.
Diastasis Recti DOs
1) Log roll out of bed. Roll on your side and use your arms to assist.
2) Your core activation and TA exercises (look out tomorrow for video)
3) Ask someone to help you with housekeeping tasks
4) Use support when needed (love @baobeimaternity products and my kinesiotaping techniques!)
5) Lift your baby and items off the floor with good squat form and pre-engagement of your core. Breathing out and sucking in your bellybutton before you lift really helps!
Check out my previous posts on diastasis recti to learn more!
Diastasis can improve at any stage, even years after baby. Sign up for my 6 week postpartum personalized online training program to help you heal your diastasis and firm and tone your whole body so you can look and feel confident in all that you do.
Today’s Tuesday tip is about leg length differences! Do you have one leg that seems longer than the other? It probably is, but doesn’t mean it has always been that way. Most people have small differences in leg lengths and they can be classified as either structural or functional.
I love to meal prep, I have been making my lunch since I was about 8 years old, so this all seems to come pretty naturally to me. When discussing nutrition with my clients a common theme I come across is, “I hate making my lunch because it takes so much time and I make such a mess, so I usually end up eating out”. Although this may be true (it can be super messy sometimes), it definitely gets better with practice! Having an organized approach and doing things in the proper order can both save time and cut back on cleanup time.
Father’s day is fast approaching, so I wanted to compile a gift guide for all the fit daddy’s out there! My husband is a fitness fanatic and he also likes his toys, so here is a roundup of his favorite things right now.
My husband hates when his headphones fall out of his ears which are why he loves these wireless headphones from 66 Audio. They are lightweight, durable, and have a 24-hour battery life. The sound quality is excellent, and the design allows them to stay on your ears during a run or strenuous workout. You can also use them to make calls!
For all the tech savvy outdoor sports fanatics, this is THE drone to get if you want to capture yourself snowboarding, wakeboarding, biking or playing at the beach. You simply throw it in the air and it follows you wherever you go. It is also waterproof, and it floats. The price tag is a little hefty at $899, and it isn’t available until the fall, but I think it’s well worth pre-ordering if you are into outdoor activities and like to play with videography.
These lightweight shorts are ideal for all activities, in the gym or outdoors. They have an elastic waistband that makes them super comfortable and enough stretch to get you through a yoga class or rock climb. I love that they are made out of high-quality materials and last through multiple washes. Check them out. You won’t be disappointed!
I’m a huge believer that expressing daily gratitude is not only good for the soul but also for your relationship. We keep a gratitude journal on the kitchen counter in our house, and even though we don’t write in it daily it’s a nice reminder to think about the positive things in life. It’s also a great place to leave little notes for each other to show how much you care.
Every fit Dad loves a good massage. Why not treat hubby to a massage or even a monthly membership from Massage Envy. For $59.99 a month you get one massage included and discounts on additional massages after that. You can share the discount with your spouse and even use it towards facials and skin care products. My advice, find a massage therapist that you like and book with them in advance.
That’s it! Hope you got some ideas on what to look for this Father’s Day. Have a wonderful week!
Please like & share:
Santa Barbara Personal Training, Group Training, Consultation Services