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Heal your diastasis with food!

I really enjoyed listening to a webinar from Jessica Drummond of the Integrative Women's Health Institute last week.

One of the sections that I was particularly interested in was on postnatal soft tissue and wound recovery - applicable particularly for those with diastasis or a c-section and perineum wound.

My advice nutritionally has always been to use bone broth either in soups or gravies but her information will give you a few more tools to use!

Eating foods that are high in collagen can help t…

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5 tips for preventing back pain when caring for children

As I was walking home from class yesterday a father and his toddler walked past me.  The dad was taking tiny baby steps in time with his son, was crouching in a squat position to be at his son's level and was leaning over to one side in order to hold his hand.  This reminded me of how Becky used to love to hold my finger as she walked - up until her hand was big enough to hold mine.  And how it hurt my back let alone nearly dislocated my finger!!!

The trouble with having bad posture when you're c…

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Walk this way!

I'm a bit obsessed with walking...  There are so many health benefits to it and it's so easy to fit into your day and yet I read a report that said that 45% of people would rather take public transport than a short stroll.  And 1 in 20 would use public transport rather than walk for 5 minutes!  And yet walking is the easiest way to fit in the suggested amount of exercise we should be doing plus is like medicine for all the health benefits it has!

For those of you, like me, with older kids who rea…

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When can I run again?

If you search the internet for the answer to starting running again after baby you may well be confused by the information out there.  There are some people who are back to their normal regime way before 6 weeks postpartum, others who advocate avoiding all sorts of exercise.  So what's right for you?

First up you shouldn't return to formal exercise until 6 weeks postnatal (8-10 if you've had a caesarean) and you should be getting the all clear from your doctor, although I know some doctors wait t…

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The last month of pregnancy

Here are some guidelines for the last month of pregnancy - look at which ones suit your lifestyle and start to incorporate them!

Preparation at this stage can increase the chance of a birth with minimal intervention and tissue damage and help to facilitate your recovery, including bonding with your baby and your ability to breastfeed.

Optimal foetal positioning:
  • Avoid bucket seat positions where your pelvis tips under - especially be mindful when driving, at work or when relaxing at home.  Try t…

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Words of advice for new mums

And your first piece of advice is - feel free to ignore this advice.  As a new mum you are likely to get a lot of advice in the next few weeks, most of it unasked for and much of it unwanted.  The biggest thing you can do is take courage, forge your own path and not worry what anyone else thinks.  If there was only one way of doing things then there would be only one parenting book...

The right way to parent

Having said that, here's some things that helped my mums - many of the same things came up…

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A Pain in the Bum 2 - Piriformis Syndrome

I have already talked about pain in the front and back of the pelvis and the hips - Pelvic Girdle Pain (PGP) - caused by the hormone relaxin during pregnancy.  You can read the original post here.  Now here's another pain in the bum! Piriformis Syndrome can occur in anyone but it is particularly prevalent in pregnancy.  The piriformis is a muscle that connects the thigh bone (femur) to the spine at the sacrum.  It also blends into the pelvic floor so can affect the function of the pelvic floor t…

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Incontinence Part 2

November was national incontinence and bladder health awareness month in the U.S. As lots of the training resources I use come from there it seemed an ideal time for me to bang on about my favourite subject again!

I've already covered stress incontinence, which is the most prevalent

/stress-incontinence/

But there are other types as well. And bear in mind incontinence isn't just urine, it can also be faecal
  • Stress - leaking due to a change in pressure on the bladder eg jumping, running, sneezing,…

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10 years!!

Just over 10 years ago I took my one year old daughter to a family event at Reddish Vale Technology College (RVTC).  I hadn't really gone back to work at the gym since I'd had her - I'd covered one class and did too much too soon. From then on I didn't really feel like I belonged any more. Plus I wanted to carry on spending time with my girl.

I got chatting to people who worked for the extended schools programme at RVTC. They wanted to offer fitness classes at the school in the evenings.  It was …

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What's with the six week rule?

There's been a few people in my classes recovering from injuries and minor operations recently.  Then of course there's the mums who are recovering from childbirth - considered a trauma whatever experience they have had!  But despite the range of severity and site of injuries, there seems to be a six week rule - no returning to exercise until after six weeks .  What's so special about six weeks?

Stages of Wound Healing

The answer lies in the four stages of wound healing.  Tissue is the same no m…

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