June 28th

"There is nothing good or bad, only thinking makes it so." - Hamlet

If only I could think more positively right?  I'll try for the next few days.  

I've been using my Wii and dancing for fitness, Michael Jackson's Experience and Just Dance.  I like it as a cardio workout.  

http://www.movemequotes.com/top-15-power-of-positive-thinking-quotes/

Where have I been?

Well, you might be wondering where I have been the last few weeks.  I am still here.  I have been vigorously cleaning the entire house a spring cleaning of sorts.   It has kept me very busy.  I am also still trying to decide what to do exactly about my diastasis recti (DR).  There are a few options out there.

There is the Tupler Technique from Julie Tupler.  It claims it is the only research based technique that is proven to close a DR.  The research is from the Columbia University and this technique has been around for 20 years.  The website has a package with a DVD, a splint, and a guidebook.The package is $80.  This is probably the one I should get but I looked around elsewhere to see other options.

There is the MuTu program from Wendy Powell.  She has a few options which include:  12 week program which is everything you need for the post baby body you want. Weight loss + intensive workouts to shape, tone and strengthen and core and pelvic floor restoration ($137) or MuTu Focus which is only the core and pelvic floor restoration part.  She doesn't use a splint to help close the DR ($87).    Each program includes online support as well.

I think I am going to buy the Tupler stuff.  I don't know why it always makes me nervous to spend $80, but I really need to work to take care of my DR.

Link to Tupler technique:
http://www.diastasisrehab.com/diastasis-rehab.html

Link to MuTu program:
http://mutusystem.com/download-the-mutu-system-coaching-programme.html

Diastasis Recti

So, I have figured out, i.e. self diagnosed myself that I have diastasis recti.  I watched a video which shows how you can tell if you have it.  I have been pretty bummed out about it and I have been researching online to see what I can do to improve the condition.

For those who don't know about this condition, this is what I found out from wikipedia:
Diastasis recti (also known as abdominal separation) is a disorder defined as a separation of therectus abdominis muscle into right and left halves.^[1] Normally, the two sides of the muscle are joined at the linea alba at the body midline. It is essentially a cosmetic condition, with no associated morbidity or mortality.^[2]

• In pregnant or postpartum women, the defect is caused by the stretching of the rectus abdominis by the growing uterus. It is more common in multiparous women due to repeated episodes of stretching. When the defect occurs during pregnancy, the uterus can sometimes be seen bulging through the abdominal wall beneath the skin.^[1]
• Women are more susceptible to develop diastasis recti when over the age of 35, high birth weight of child, multiple birth pregnancy, and multiple pregnancies. Additional causes can be attributed to excessive abdominal exercises during the first trimester of pregnancy.^[4]

The following exercises have been shown to reduce the distasis recti separation^[8]

• Core contraction - In a seated position, place both hands on abdominal muscles. Take small controlled breaths. Slowly contract the abdominal muscles, pulling them straight back towards the spine. Hold the contraction for 30 seconds, while maintaining the controlled breathing. Complete 10 repetitions.^[8]
• Seated squeeze - Again in a seated position, place one hand above the belly button, and the other below the belly button. With controlled breaths, with a mid-way starting point, pull the abdominals back toward the spine, hold for 2 seconds and return to the mid-way point. Complete 100 repetitions. ^[8]
• Head lift - In a lying down position, knees bent at 90° angle, feet flat, slowly lift the head, chin toward your chest, (concentrate on isolation of the abdominals to prevent hip-flexors from being engaged)^[6], slowly contract abdominals toward floor, hold for two seconds, lower head to starting position for 2 seconds. Complete 10 repetitions.^[8]
• Upright push-up - A standup pushup against the wall, with feet together arms-length away from wall, place hands flat against the wall, contract abdominal muscles toward spine, lean body towards wall, with elbows bent downward close to body, pull abdominal muscles in further, with controlled breathing. Release muscles as you push back to starting position. Complete 20 repetitions.^[8]
• Squat against the wall - Also known as a seated squat, stand with back against the wall, feet out in front of body, slowly lower body to a seated position so knees are bent at a 90° angle, contracting abs toward spine as you raise body back to standing position. Optionally, this exercise can also be done using an exercise ball placed against the wall and your lower back. Complete 20 Repetitions.^[8]
• Squat with squeeze - A variation to the "Squat against the wall" is to place a small resistance ball between the knees, and squeeze the ball as you lower your body to the seated position. Complete 20 repetitions.^[8]

It is also noted that incorrect exercises, including crunches can actually increase the distasis recti separation. All corrective exercises should be in the form of pulling in of the abdominal muscles rather than a pushing of them outwards. Consultation of a professional physiotherapist is recommended for correct exercise routines.^[8]

In addition to the above exercises, the Touro College study concluded the "quadruped" position yielded the most effective results. A quadruped position is defined as "a human whose body weight is supported by both arms as well as both legs".^[9] In this position, the subject would start with a flat back, then slowly tilt the head down, and arch the back, contracting the abdominal muscles towards the spine, holding this position for 5 seconds, then releasing back to starting position. Complete 2 sets of 10 repetitions.^[6]

So I guess I have my list of exercises to do to improve my condition.  We will see whether it will improve it.  I was bummed that my doctor didn't find this out and that when I messaged her about it, she actually told me to do crunches, which if you read anywhere about this subject is what you are not supposed to do. I might be in the market for a new Obgyn.

Link to wikipedia page:
http://en.wikipedia.org/wiki/Diastasis_recti

I forgot to mention...

I just started trying out Bob Harper's Inside Out Method Body Rev Cardio Conditioning.  There are 2 workouts on this DVD and I really feel the need to get more cardio in my life.

For both workouts, I really liked the count down timer so you know exactly how long the workout is and where you are in relation to the end.

The short workout is focused on the Butt and Balance.  I enjoyed it and thought it was a nice change for my workout.

The longer workout is definitely cardio.  I was only able to do about half of it before my little one woke up.  I will definitely do this when I have more time.

I having been working on major spring cleaning and working out and taking time for myself has unfortunately taken a back seat.  I am not feeling so good because I am not taking care of myself.  I am tired and I am eating pretty poorly.  :(

Update

It's been a while since my last post and I thought I would update you on what is happening.

I ended my last 30 day challenge Ripped in 30 with Jillian failing quite miserably.  I did one more workout this past Monday and then that was it.  The week has been hectic for sure.

My little one turned one on Tuesday and I was kind of disappointed that my body is not back to where it was before.  My abdomen is still protruding.  Although I can't say that I am surprised considering my lack of exercise regularity.

I started a Women's Health 30 day ab challenge on June 5th, in hopes of changing my abs.  Thanks to a link sent to me from my sister in law.  I did a few days, but I really have kind of felt that I might have a problem that happens to some pregnant women which is diastasis recti, the separation of the abdominal muscles.  I found a video showing the test of how to tell if you do have this condition and yes, yes I do.  I didn't want to make the problem worse, so I have been trying to do exercises to make it better.  I have no formal 30 day challenge for exercise at the moment, so I thought I might try to do another lifestyle challenge.

I have had this book Real Happiness for a while in my To Read pile and I thought I might take this opportunity to start on this book and perhaps find myself happier in this 28 day program.  Wish me luck.

Link to 30 day Abs challenge:
http://www.womenshealthmag.com/fitness/abs-challenge

Link to Real Happiness Book:
http://www.amazon.com/books/dp/0761159258