Fit 4 Two® is highlighted in Dana Gee's Article, "Losing the Baby Weight" in The Province and The Calgary Herald. This was an awesome opportunity to encourage women to shift their focus away from the scale towards choosing an active lifetyle.
"Exercise essential part of modern prenatal care." - Dr. Maureen Kennedy MD, CCFP, FCFP, Dip. Sport Med. Read full article from the Winnipeg Free Press.
Fit 4 Two® was recently invited to spread the word about Pregnancy and Exercsie Awareness month on Breakfast Television.
Click here to learn the truth about some of the myths and misconceptions surrounding exercise and pregnancy.
Click here to see 3 important exercises that all healthy pregnant women with uncomplicated pregnancies can do.
Diastasis Recti (DR), often called abdominal separation, occurs in up to 50% of pregnancies in the 3rd trimester. It occurs when there is stretching of the fascia (Linea Alba) that runs vertically between your right and left rectus abdominis muscles. DR usually occurs in the third trimester when your growing uterus puts the most strain on your abdominal muscles.
DR does not usually cause pain locally, but it may lead to back pain, pelvis pain, and pelvic floor dysfunction. The good news is that it can usually be rehabilitated post partum.
How do I know if I have it?
We recommend asking your healthcare provider to check for you. She will ask you to lie on your back with your knees bent and feet flat on the floor. You will raise your shoulders off the ground like you are doing an abdominal curl. She’ll then use her fingers to feel for both sides of your rectus abdominis and measure the gap in between. A gap of 3cm+ at the umbilicus or 1cm+ above or below the umbilicus, is considered Diastasis Recti.
What causes it?
DR in pregnancy is caused by increasing pressure on the abdominal wall. Why do some women have DR and others do not? Postulated reasons include: genetics, pregnancy hormones and rapid/excessive abdominal growth. It is important to note that having a strong core does not cause DR. Some practitioners believe that a strong core may actually prevent DR.
If you are pregnant, and you DO NOT have DR
Continue doing exercises for all your core muscles: pelvic floor, transverses abdominals, erector spinae, rectus abdominals and obliques. There are many benefits to a strong cure during pregnancy.
Please note: If you are 16+ weeks pregnant, supine (lying on your back) exercises should be done on an incline (head higher than your lower body). This is to avoid putting too much pressure on the vena cava which may cause dizziness.
If you are pregnant and you have DR
1. Avoid abdominal exercises that put strain on the rectus abdominis. Ex. Abdominal curls, v-sits, boats and front planks.
2. Focus on pelvic floor and transverses abdominal exercises to prevent discomforts and prepare for post partum recovery. Pelvic floor lifts (Kegels) and baby hugs are good choices.
3. Choose mindful movement strategies. Ex. When laying down, roll over onto your side and use your chest and arm muscles to bring yourself to sitting.
4. Prioritize your mind-core connection during pregnancy so that you will not be starting from scratch post partum.
If you think you have DR post partum
Ask your healthcare provider to assess your separation at your postpartum visit(s). If you have DR, ask your healthcare provider or certified pre and postnatal fitness specialist for guidance in healing your separation.
If your abdominal separation persists, ask your healthcare provider to refer you to a physiotherapist who specializes in postpartum health. Your local Fit 4 Two® instructor can also give you a list of suitable physiotherapists.
It is important to note that doing exercises which engage your rectus abdominal muscles (e.g. abdominal curls) may worsen DR and lead to other problems. Take the time to get strong from the inside out.
All Fit 4 Two® Classes are 'DR safe'. We also offer a postnatal core rehab class called Tummies 4 Mommies. Visit our locations page to find a Fit 4 Two® class near you.
Alisa Harrison from Fit 4 Two® Mid Vancouver Island shares her views on 'getting your body back' after baby on ivillage. Read article.
Fit 4 Two® in the Richmond Review. Read articles by Fit 4 Two® Richmond Franchisee, Nadyne Rousseau.
article one page 16
article two page 23 & 26
article three page 13
Fit 4 Two® Mom & Baby Fitness was recently featured on iTV in Winnipeg MB. Click here to see Aileen and the moms in action.
Click here to view our past eNewlsetters.
If you are curious about Fit 4 Two, check out this interview with Tracy Gibbons. She answers the most common questions we get about our program on local TV.
Click here to read about our Langley Fit 4 Two® Ambassador in the Aldergrove Star.
Fit 4 Two® Stroller Fitness was recently showcased on SHAW TV in Winnipeg, MB. If you want to see what class it about and what we do, this is a great clip. Click here to view.
Fit 4 Two® Winnipeg was celebrated in the Winnipeg Free Press. Click here to read what they had to say.
Read 3 timely articles by Melanie Osmack, the founder of Fit 4 Two®! BLUSH Mom Magazine can be found at all Please Mum Stores in Canada. Visit their website www.blushmom.com
Elizabeth Nider, Fit 4 Two® Richmond, recently penned a fabulous article for new moms easing back into fitness. Click here to read the article.
Hayley Picard of Fit 4 Two®-Vancouver Island South contributes to Island Child Magazine. Click here to read her latest articles:
The Core of the Trouble
Pregnant? Be Fit 4 Two®!
"I love Julianne’s teaching style – upbeat, friendly and approachable."
–Mom & Baby Fitness, Cloverdale