So I had the chance to do a LIVE segment on Studio 5 in Salt Lake City, UT. I was visiting out of town for a few family events and got in a little work too :) My nerves were pretty shaky before going on..but somehow I held it together. My brother grilled me the night before with questions so I felt prepared. I just didn't want to stumble or get off on a tangent, ha!
So moms if you are pregnant or have been pregnant, here is my advice on how to keep and get your real core strength back :)
My awesome mannequins were courtesy of my friend Megan owner of Impact Fitness - they sell high quality exercise clothes and maternity exercise clothes as well! I'm a huge fan of their new LOLE gray shorts (currently waiting for them to be back in stock)
The only bummer was that I was planning to show 3 exercises but we ran out of time, so just seeing the Ab Sets seemed a little silly. The camera shot on the Ab Sets could have been better also, but oh well. Live and learn, right?
More info here on the FITsplint and ReCORE program
Tuesday, May 14, 2013
Thursday, April 18, 2013
Post Natal Exercise, ReCORE Results
Here are just a few ReCORE stories from women who have been training with me. These women have put in the work to get their entire core strength back. Now obviously pictures don't show ALL the changes these women improve on. By the end of the six weeks, these women know how to use the core properly with any exercise and have serious core strength by the end of ReCORE. It's not only about the diastasis, its about training the brain on how to get the inner core muscles to work together again after being stretched out for 9 months and they regain ab, pelvic floor and back strength, hip stability, alignment and postural strength. Can you learn these things before you get pregnant? YES! Should you? YES! But for those of you who didn't, it is NEVER too late.
Client #1
Client History: 3 children, 6 months post-partum, no c-sections. Client also had never really done specific transverse ab work or learned how to work the inner core muscles together. Client usually did Yoga or walking for exercise. Client had been told she had diastasis recti and had heard about ReCORE through a friend.
Client #1
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| Before ReCORE |
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| After 6 weeks of ReCORE and FITsplint |
Client History: 2 births, both c-sections. She was 4 months post-partum and had never really done any core work before, let alone transverse ab work. Needless to say she had a lot to learn. Because she had c-sections, she had some lower abdominal numbness and a little scar tissue. It was difficult for her to get the abs to contract properly, but finally after 2 weeks of consistent work, the muscles and nerves kicked in! It was truly amazing to see the expression on her face as she noticed the abs were finally working fully!!! I wish I had gotten a before video when the abs were hardly moving. 2 weeks later we had this:
When you see someone struggle for 2 weeks to get this down and then just about overnight, the brain/muscle/nerve connection kicks in..it's truly amazing.
Before Measurements
Separation: 3 above navel, 3.5 at navel, 2.5 below navel
Waist Circumference: 34" at navel and 36" below navel
Height: 4.5"
Depth: 1.25"
After ReCORE Measurements
Separation: 2.25 above navel, 2.5 at navel, 1.5 below navel
Waist Circumference: 30 1/2" at navel, 33" below navel
Height: 3"
Depth: .75"
Amazing progress in just 6 weeks! She is continuing another 6 weeks and moving on to even more challenging exercises, so we will keep you posted :)
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Client #2
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| Before ReCORE |
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| After ReCORE and FITsplint |
Client History: 3 children, 6 months post-partum, no c-sections. Client also had never really done specific transverse ab work or learned how to work the inner core muscles together. Client usually did Yoga or walking for exercise. Client had been told she had diastasis recti and had heard about ReCORE through a friend.
Before Measurements
Separation: 2 above navel, 3 at navel, 1.5 below navel
Waist Circumference: 34 1/2" at navel and 36" below navel
Height: 3.5"
Depth: 1.25"
After ReCORE Measurements
Separation: 1 above navel, 1.5 at navel, .5 (closed) below navel
Waist Circumference: 32" at navel, 33 1/2" below navel
Height: 2"
Depth: .5"
It was amazing to see how quickly things progressed for her. The height and depth shortened considerably that she hardly has a separation anymore. She worked hard and progressed through the exercises well. I think what surprises clients the most is that it is not all about the separation, but how the pelvic floor should work with other core muscles and how the hip, back and core stability and strength comes back. Getting ALL that back means they have a body that functions properly again. It feels different just walking, lifting and moving.
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It also isn't ONLY about how close the separation gets. Once it gets less than a 2, its about how tight the tissue gets. THAT is what matters in getting full function of the core again. Once the tissue is tight and the core is strong and separation is less than a 2 women CAN do any exercise as long as they can engage the core properly first. Yes to planks, yes to pull-ups, yes to push-ups. These are not "No, No" exercises for the rest of your life :)
Congrats Ladies!
Friday, November 9, 2012
Results from Pregnancy & Newborn Magazine editor!
I apologize for the delay in posts on the blog. I have a lot of client results to post and will try to play catch up over the next few weeks. Doing a trade show, training clients, making a video (post coming soon) and working on manufacturing keeps me sooo busy. Not to mention being a mom and wife! Life is good and full with 3 adorable kids/homework and activites :)
I had the opportunity to train Rachel Reiff Ellis, an editor from Pregnancy and Newborn Magazine after she had baby #3! She started the ReCORE program when she felt ready (3 months post) and since she was all the way in Atlanta, we did the online version. Weekly custom exercises were sent by email with video exercises of each clip. If she had a problem or issue, the exercises were adjusted accordingly.
Check out the link below to read what Rachel had to say about her 6 week ReCORE training after baby #2!
Pregnancy and Newborn Magazine - Fit Squad -
Here are her before and after pics! Obviously we are just showing how the muscles tighten up. I wish I could show you a graph or something of how strong the core gets (you know abs, back, pelvic floor, glutes etc) -we'll work on that..;)
-I just happened to get to meet Rachel in person at the @ABC Kids Expo (our first trade show ever!). Loved being able to meet her in person!
Congrats Rachel for taking some time for yourself and doing what every woman deserves to know about..reconditioning the core after childbirth!
Wednesday, August 1, 2012
Moms rocking the ReCORE program (photos!)
Here are a few ReCORE Client results for you!
1st Client
This client is a professional mountain biker and recently had her first child. She was about 6 weeks post-partum when she started the ReCORE program. She had a separation of 1, 2, 1 from top to bottom and after the program it was a 0,0,1! She also lost 2 solid inches off the waist! She moved well through the core stability exercises.
Her thoughts on ReCORE- "It was great. I needed some structure and someone to hold me accountable so it was perfect for me :)"
2nd Client
Lyzane had been doing Ironmans, marathons and ultramarathons for 9 years! She had her first child in April and started the ReCORE program at 6 weeks post-partum. She started the program with a separation of 1, 1, 1 from top to bottom and ended with a slight improvement with <1,1,<1 by the end of the 6 weeks. However...she lost 5 inches off the waist! She went from 36" to 31". The uterus can take about 2 months to shrink, so a little of that may be a factor but she progressed well through the core exercises and was doing some challenging exercises by the end of the 6 weeks. I have no doubt that strength was a big factor :)
"I really enjoyed the program! Thank you so much!" - Lyzane
3rd Client -
Joanne started the 6 week program at 15 months post-partum. She had a separation from top to bottom: 2, 1, <1. Her waist was 33" around the middle. After the 6 weeks Joanne's separation from top to bottom was now 0,<1,0...virtually closed! Inches around the waist were now 31 1/4" . So she lost almost 2 inches off the waist from shortening and strengthening those loose weak core muscles and closing the separation. Way to go Joanne!! She also noted improvement with posture, core strength and pelvic floor weakness issues (both stress incontinence and minor prolapse)
Joanne shared her thoughts on the ReCORE program
"This is exactly the type of program I needed. The key for me was accountability! Also it was great to have a new workout arrive in my inbox each week, as well as have a chance to ask questions or give feedback as the program progressed. And of course the videos were extremely helpful." - Joanne, PA
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6 weeks is a very short period of time for results and while most clients see great improvement in strength, size and separation...the 6 week ReCORE program is not the end. Clients are given individual tips to keep improving on their own and progress with their results. Abdominal separation or diastasis recti can take longer than 6 weeks to resolve. While I feel genetic quality/hormones/proper blood flow of connective tissue plays a part in how fast the body responds, it DOES improve and all clients have seen improvement if not closure in 6 weeks.
Purchase or find out more here - Post-Natal FITsplint / ReCORE program
1st Client
This client is a professional mountain biker and recently had her first child. She was about 6 weeks post-partum when she started the ReCORE program. She had a separation of 1, 2, 1 from top to bottom and after the program it was a 0,0,1! She also lost 2 solid inches off the waist! She moved well through the core stability exercises.
Her thoughts on ReCORE- "It was great. I needed some structure and someone to hold me accountable so it was perfect for me :)"
 |
| 1st Client - After ReCORE photo |
 |
| 1st Client - After ReCORE photo |
2nd Client
Lyzane had been doing Ironmans, marathons and ultramarathons for 9 years! She had her first child in April and started the ReCORE program at 6 weeks post-partum. She started the program with a separation of 1, 1, 1 from top to bottom and ended with a slight improvement with <1,1,<1 by the end of the 6 weeks. However...she lost 5 inches off the waist! She went from 36" to 31". The uterus can take about 2 months to shrink, so a little of that may be a factor but she progressed well through the core exercises and was doing some challenging exercises by the end of the 6 weeks. I have no doubt that strength was a big factor :)
"I really enjoyed the program! Thank you so much!" - Lyzane
Lyzane - Before ReCORE
Lyzane - After ReCORE :)
3rd Client -
Joanne started the 6 week program at 15 months post-partum. She had a separation from top to bottom: 2, 1, <1. Her waist was 33" around the middle. After the 6 weeks Joanne's separation from top to bottom was now 0,<1,0...virtually closed! Inches around the waist were now 31 1/4" . So she lost almost 2 inches off the waist from shortening and strengthening those loose weak core muscles and closing the separation. Way to go Joanne!! She also noted improvement with posture, core strength and pelvic floor weakness issues (both stress incontinence and minor prolapse)
Joanne shared her thoughts on the ReCORE program
"This is exactly the type of program I needed. The key for me was accountability! Also it was great to have a new workout arrive in my inbox each week, as well as have a chance to ask questions or give feedback as the program progressed. And of course the videos were extremely helpful." - Joanne, PA
-----------------------------------------------------------------------------------------------------
6 weeks is a very short period of time for results and while most clients see great improvement in strength, size and separation...the 6 week ReCORE program is not the end. Clients are given individual tips to keep improving on their own and progress with their results. Abdominal separation or diastasis recti can take longer than 6 weeks to resolve. While I feel genetic quality/hormones/proper blood flow of connective tissue plays a part in how fast the body responds, it DOES improve and all clients have seen improvement if not closure in 6 weeks.
Purchase or find out more here - Post-Natal FITsplint / ReCORE program
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