Test for Diastasis Recti

Here's a quick easy test you can do yourself to see if you still have separation of the abdominal wall or diastasis.

1. Lie on your back with knees bent and feet flat to floor. Make sure your lower back just brushes the floor underneath you - avoid pressing it too flat into the floor or over-arching it.

2. Take your index finger and third finger together and vertically place them just under the bra strap (breast bone). Then turn them horizontally and pass them, quite firmly, down the cenre of your front (known as the linea alba). It is the line from the breast bone down to the belly button.

3. Breathe in first, then breath out, slightly pull in your abdominal muscles and lift your shoulders and head off the floor. Press your two fingers down your vertical line, keeping gentle pressure. Take the fingers down to the belly button quite quickly.

4. Notice if the gap between the stomach muscles is greater than your two fingers. If so, there is still some separation, which indicates some instability.

If the gap is greater - we would concentrate on pelvic floor exercises/tilts and lower abdominal strengthening. You would avoid any kind of stomach crunches until the gap is smaller than the width of the two fingers.
With care and correct exercises, the gap will reduce and you can perform more advanced stomach exercises.

I run quick tests for Abdominal Separation, just as above, on our Spring Fitness Courses. Book your place and get your free test.

Do you have Abdominal Separation or Diastasis Recti

You may have heard that your stomach muscles separate during pregnancy. Before you wince, I thought I'd clear a few things up and put your mind at rest about what happens to the stomach muscles during pregnancy and post baby.

What exactly is the abdominal separation, how can you tell if you have it, do you need surgery and what effect does it have on your body shape?

Firstly - the good news - Abdominal Separation or it’s technical term, Diastasis Recti is not an illness...or harmful.

What is it?
Before Abdominal Separation and pregnancy

During pregnancy, the stomach muscles stretch and lengthen as the fetus grows inside. As there’s more of a stretch on the abdominal (stomach) wall from the inside this causes the two vertical muscles to separate.

After Abdominal Separation and pregnancy

The separation, technically called ‘Diastasis’ can be anything from 2-3cm to 12-20 cm long and usually reduces 6 weeks after the baby is born, however there are some cases where the separation may stay for longer. For example if you have had multiple birth or pregnancies quite close together. After the baby is born, this stretch starts to go back so the muscles of the stomach wall return to their normal length.

Actual separation is not painful and many women will be blissfully unaware, so don't be alarmed as it is a normal and painless part of pregnancy. You may experience some back ache due to the lack of support the stomach muscles can provide the back so it's important to start a specific post natal reconditioning programme.

Do be aware of other people telling you you can never get your stomach muscles toned or flat again after having a baby. WRONG! Plus, there are other MYTHS such as:

• There is permanent damage to the linea alba which is the sheath of tissue covering the 2 vertical 'recti' muscles.
• You can only repair the separation with surgery
• You can never get your stomach muscles back or stronger after having a baby
• It takes nine months to create a baby and at least nine months to get your stomach muscles back

Do I need surgery?
Mostly exercise alone, will close the gap. With a severe diastasis, you won't be able to close the gap, but for most the exercise works! (just make sure it's the right kind - performing exercises incorrectly can actually contribute to diastastis). What you do need to do is practise safe abdominal reconditioning exercises. These include pelvic tilts, legs slides and abdominal breathing. It's best to start with the basics first then add more challenging exercises as you get stronger.

What effect does it have on my body shape?
If you don't recondition your abs with the key post natal exercises or avoid activity your diastasis may stay, this can result in a slight 'bulging' or domed shaped appearance.

So do you still have an abdominal separation or diastasis? Try the self test here.

Healthy Snack Recipe: Muesli Cookies

This recipe was donated to me by a client of mine, who has a baby. She makes these because they are quick to make and a great snack which is portable but also good to have around the house. They are a far healthier option, because of the fibre (good for digestion) and Vitamin B (for fertility and energy production) and don’t have the junky ingredients that shop bought biscuits or other processed ‘cereal bars’ have. If you replace caster sugar and use fruit sugar, you use far less as it has a much lower Glycaemic index. Eat one an hour before a fitness session to avoid low blood sugar prior to exercising and give you some energy.

Ingredients
110g oats
130g plain wholemeal flour
50g Fruit Sugar (fructose)
50g ground almonds
1 desert spoons of chopped Macadamias
1 desert spoon of mixed seeds such as pumpkin seeds, poppy seeds and sesame seeds or just one type
2 teaspoons of ground cinnamon
1 tablespoon of golden syrup
100g butter
2 Handfuls of mixed dried fruit or 2 handfuls of sultanas and raisins
7 dried apricots, chopped
½ teaspoon of bicarbonate of soda to mix with 1 tablespoon of boiling water

(Ingredients in bold italics are healthier options. Fruit sugar available from supermarkets)

1. Melt the butter and golden syrup in a pan
2. Mix the bicarbonate of soda with the boiling water
3. Put all other ingredients in a mixing bowl
4. Once the butter and golden syrup are melted add the combined bicarbonate of soda and boiling water
5. Mix all ingredients together. I would suggest you add the butter etc gradually until you have a fairly sticky consistency. The wetter the mixture the more the biscuits will spread when cooked. If the mixture is a little dry just add a drop or two of water.

6. Roll out small amounts of the mixture into a ball and flatten slightly, put on a greased baking tray approx 5cm apart. Bake for about 20mins at 150°C/130°C fan –forced.

Tips:
• Biscuits freeze well for use later
• Works perfectly well with wheat free flower
• Seeds and fruit can be adjusted or substituted as preferred

Beez Kneez has a new nutritionist on board who writes personalised nutrition plans for new mums and mums to be to help them discover how nutritional changes can really boost their health, energy and body shape. For advice get in touch.

Top exercise to Tone up all over: The push-up

Whilst I notice that this exercise is not one of the most favourite amongst many new mums I have trained, what you may not know is that it is a great exercise for toning up your abdominals and core as well as your Triceps and arms. Technique is key to mastering the exercise, so view my 'how to do' video clip so you can try it yourself at home.

One of the best stretches for every muscle: Downward Dog

The downward dog whilst known as a very popular yoga pose. But it need not be for just for Yoga bodies. It has much to offer new mums, pregnant ladies and anyone who runs. SUITABLE FOR PREGNANCY TOO.

Great for those with tight hamstrings (rear thighs, stiff sore backs and shoulders as it releases tension in the spine and shoulder blades. It stretches the rear thighs and calves, ankles, front thighs and core. Ancedotal evidence has also shown that it can help with digestion, relieve back pain and improve fatigue.

How to do:
1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another.
2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands.
3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles.
4. Maintain in this pose for 5 to 10 deep breaths.

Future fitness... what’s in store for 2010.

Fitness and exercise has come a long way since the days of Jane Fonda’s Leg Kicks and signing up to a Gym Membership. With so many high tech exercise gadgets, in home and outdoor options, there couldn’t be a better time to get motivated and become really fit.

With my crystal ball, here are my expert insider tips to what’s going to be fit for 2010.

Group Training and Bootcamps
2010 will see far more indoor and outdoor group activities and classes taking off. Last Summer I saw so many in parks training with personal trainers, group military style fitness sessions. Indoors there is still a lack of classes run which are independant of gyms, but more will spring up – hunt them down!
Dynamic Stretching and Breathing
Pilates and yoga style stretching such as Hot ‘Bikram’ yoga, to improve the posture of those who are slumped at a computer all day and help combat ever increasing stress levels
Mum and Baby Fitness
With childcare sometimes limited for some, fitness classes where you can take the baby are SO popular – few and far between due to the niche of qualified instructors in this area.
‘Functional’ and strength training
A missing link in many people’s exercise programmes. Forget just cardio - strength training is not just for the muscle bound, it tones you up and reduces the risk of osteoporosis. With a properly designed strength-training program, you'll burn calories (and fat) both during and after your workout.
Boxing fitness
Not just for the men! More ladies are taking part as they discover how great it is for working your abdominal muscles.
Core workouts without crunches
Pumping out endless rounds of sit-ups or crunches is a waste of time (and not to be advised if you’ve had a baby). Exercises that target your inner core muscles (where crunches don’t ) in all different directions mean you target all the layers of stomach muscle, a far more effective way of flattening your abs.
Dance
Due to the popularity of ‘Strictly come dancing’, ‘Dancing on Ice’, the remake of ‘fame’ and the deaths of icons as Patrick Swayze and Micheal Jackson there will be much more dance orientated exercise.
Fitness for the mind
I predict 2010 being the year many will take mental charge of exercising the mind as well as the body. Cognitive Behavioural therapy has proven very effective with combating anxiety and stress and boosting positive thoughts.
Small Group Training
Personal Training is no longer just for celebs!
Cheaper than a Personal Trainer and you get to socialise and sweat and motivate your friends. Electronic Gadgets and online tools
In 2009 we saw the demand for the WiFit, 2010 will see people grabbing for the Ki-Fit (not to be confused with Kit Kat). A new gadget that tells you every calorie you eat and what you are burning.
Ten minute circuit workouts.
Circuit training is considered ‘cool’ again, thanks to the fact it is super effective at slicing away body fat and getting quick results due to the intensity and challenge. Great for the time poor (most of us!). Moving quickly from one exercise to the other provides variety and the opportunity for the body to use multiple muscle groups – getting more bang for your buck. You can burn more calories in a good set of squats than in a 30 minute run.

Healthy Survival Guide to Christmas Lunch

"Moderation, not self deprivation is the answer"

Christmas is coming and while the goose may be getting fat, you may want to avoid busting your healthy eating routine for the sake of one day of indulgence!

On a typical Christmas Day, the average Brit consumes a staggering 7,000 calories. A normal daily intake should be about 1,800 for women and 2,200 for men. But Christmas pudding and brandy butter alone can add up to 1,200 calories. To burn off just that pudding energy you would need to run for two hours or complete a half marathon. It’s no wonder there are so many detox diets and people rushing to join a gym in January.

But the really scary facts are that over the Christmas season, the ‘average’ person puts on between 7-9lb of fat (1/2 stone) and loses 3-5 lbs of muscle by vegging out on the sofa. The more fat your body has, the fewer calories you need, even when you are resting. So by increasing the fat in your body, the slower your resting metabolic rate will become, making it even easier to pile on the pounds.


Still, nobody wants to be a party pooper. Here’s my guide to a guilt-free Yuletide.

* Plan ahead – write a list of all the food shopping you need and buy the store cupboard essentials well in advance. Leave the fresh produce until as late as possible so it won’t go off. This way you won’t end up foraging for fatty leftovers.

* Prepare yourself – it’s more fun and you’ll then be able to control salt, sugar and fat content. Ready meals often have a lot of added extras - so try to avoid!

* Moderation not deprivation! Enjoy your treats but don’t blow out. So, a chocolate here and there is OK but eating the whole box is overdoing it!

* Water up – no doubt you’ll be drinking alcohol so avoid getting dehydrated. Water is key to sustaining energy levels; if you don’t drink enough water you’ll feel lethargic.

* Veg out – not of the sofa variety but of the fresh, seasonal type – these will power you up with antioxidants and nutrients to help boost your immune system after the partying has finished!

* Breakfast – avoid the trap of skipping this just because you think you’re having a big lunch. A light breakfast is important to stop you reaching for the biscuits and chocolate mid morning.

* Booze – Mix spirits with slimline tonic or fresh orange juice and sparkling water. Red wine contains about 85 calories per glass compared with 110 calories for sweet white wine or cider. A less calorific cocktail would be a vodka or gin pub measure, mixed with some pomegranate juice, sparkling water and slices of fruit. At least that way your body will take in some vitamin C. Alternatively, try tomato juice with vodka or white wine mixed with sparkling water, to dilute the alcohol and make your drink last longer. Mulled wine is a better option for Christmas Day, again add lots of fruit slices and avoid adding extra sugar.

* Move the body – best cure for a hangover is some fresh, crisp winter air and some quick steps. A power walk for 30 minutes mid-morning will clear the head, ready for your festive lunch.

..and if all that fails, plan your fitness plan for 2010 BEFORE the new year. Book a Beez Kneez Post Natal Fitness Course, ask for fit vouchers for Christmas, join a running club, check out Gym membership deals. New Year's resolutions are SO old hat, they usually fail by the end of January as you slip into bad habits. Break that mould and think about how you're going to rid your self of the Christmas excesses before Christmas day begins.

CHRISTMAS - A HEALTHY FEAST

A boost for Breakfast
Make up a delicious fruit platter the day before, cover it and place it in the fridge. Go for the citrus fruits that are in season. Try grapefruit, oranges, kiwis and red apples. Add figs and pomegranate (you can blend up the seeds to make a juice and pour it over the grapefruit) for more variety. Serve up with natural yoghurt, some chopped nuts and a drizzle of honey. This will then keep you going until lunch.

Serving up Lunch

* Turkey is one of the leanest meats around and a great source of protein.
* Roast the turkey on a rack so the fat can drip into a tray below and peel off the skin.
* Add fresh herbs – thyme or rosemary and some olive oil and pepper.
* Try sweet potatoes and new potatoes to make you feel fuller for longer and increase your fibre intake. Roast the sweet potatoes in small amount of oil and steam the new pots.
* Wrap ready-to-eat prunes in small strips of back bacon, stretching the strips so they go twice as far.
* If you’re having sausages, buy organic ones and grill them, don’t roast them.
* Get stuffed. Use brown breadcrumbs, finely chopped onion and fresh herbs, bind together with egg and cook in the oven.
* Gravy. Use a few tablespoons of red wine and add to the meat juices, then mix in a tbsp of flour. Add stock (made with a cube) and some lemon juice, stir until thick.
* Veg up. Steam these just before you are about to serve up. Add a small knob of butter and some fresh parsley or other herbs to Brussels sprouts and cauliflower. Steamed parsnips are great with a sprinkling of grated Parmesan cheese; you can just grill them for a couple of minutes to make them go brown.
* Pudding –try making up some Christmas Knickerbocker Glories with jelly and berries and crème fraiche. Grate dark chocolate over the top.
* Make mince pies without the pastry lid or cut off the lid if you have brought them. Add a dollop of natural yoghurt or teaspoon of crème fraiche.

Scrumptious Supper

Serve up cold meats with loads of colourful salads, peppers, avocado, tomato salsa, balsamic vinegar, lemon juice and olive oil. Wholemeal pitta bread with hummus is light and tasty.

Chomping on chocolate

It’s tricky to not eat chocolate at Christmas – so treat yourself to dark chocolate or a small bar of chocolate that contains a high percentage of cocoa solids, like Green & Blacks. The less room there is for sugar and fat and the greater the chocolate taste to get your chocolate fix. Or dip some strawberries in melted dark chocolate - then you have some fruit and less chocolate!

Nice but not as naughty nibbles

Yes to: pistachios, mixed nuts and raisins, mini oatcakes, mini wholemeal pittas with pesto, pretzels and plain popcorn; soft cheese wrapped in salmon, salsa dips with carrots and crudités or sushi.

No to: fatty crisps, salted peanuts and all pre-prepared dishes like mini samosas, prawn toasts and cocktail sausages.

Fit Fun

In the afternoon, get outdoors for a burst of fresh air, even if it’s just a bracing walk or a bike ride.

Last, remember Christmas is supposed to be fun! If you do overdo it and feel guilty afterwards, just look forward to the New Year, get back on track with your eating and take some exercise!

For more articles and free resources, www.beez-kneez.co.uk