Tag Archives: stress hormones

Sleep Deprivation, Stress and Fat Loss for the Post Natal Client

18 May

By Jenny Burrell BSc (Hons), Founder of Burrell Education, Specialist For Pregnancy and Post Natal Fitness& Therapy Education, London, UK. 

For all of you out there with Post Natal clients (6 weeks to 6 years ;-)….Here are a few thoughts on a few important components to fat loss that are rarely considered when dealing with this special population.
  • During Pregnancy and the early Post Natal period, Cortisol is  NATURALLY ELEVATED!  In the Post Natal period the thought is that the elevated Cortisol and other stress hormones have the effect of keeping the mother alert and aware of any possible dangers to the infant and may have a role in the attachment process.
  • The physical stress of labour and birthing, alongside the stresses of adjusting to early motherhood and poor sleeping patterns/lack of sleep means that Cortisol levels may remain high well into the Post Natal period making it difficult for mothers to lose weight post birth.
  • During pregnancy, the hormonal signals have been set to ensure fat is stored in preparation for feeding the baby – theoretically, a mother may need somewhere in the region of an extra 650 calories each day to produce quality breast milk.
  • Being an older mother is also a factor in holding fat as sadly, by the mid to late 30’s the body is preparing for menopause.  And the ultimate paradox……..as women head towards menopause the body will automatically be reluctant to let go of fat around the middle as this is where Oestrogen is manufactured.  This happens because the body knows that Oestrogen will help protect our bones from Osteoporosis so the body tries to hold onto the fat to hold onto the Oestrogen to prevent Osteoporosis which it obviously deems to be a greater threat than having a fat belly!
  • The ULTIMATE blow comes in the fact that…….abdominal fat cells have four times as many receptors for Cortisol than anywhere else in your body so if you’re continually too stressed, your abdominal fat cells will be calling out for Cortisol and encouraging the body to store fat around the abdominals!
  • Adrenaline & Cortisol are the two main stress hormones produced by the Adrenal glands.  Totally useful when we need to get out of danger, not so great when our modern life and stress levels  keeps us chronically in a state of over-production.
  • Both hormones circulating in the system increase appetite and then drive the stressed individual to consume – guess what? More carbohydrate and fat!
  • Fat is stored around the middle simply because there, it’s closer to the liver where it can be quickly accessed to be converted back into energy if needed.
  • Natural Cortisol levels that we need to wake us up and go about our business in the daytime can remain elevated by STRESS!  They can also be elevated by a house too brightly lit in the evening time, and overstimulation via watching TV and working late.
  • Excessive production of Cortisol leads to adrenal fatigue which presents itself as chronic fatigue syndrome, infections, musculoskeletal aches and pains and headaches.
  • Obeying our natural rhythms of sleep and rest – our CIRCADIAN RHYTHM allows the adrenals to rest.
  • Caffeine, sugar, tobacco and LOW BLOOD SUGAR create EMERGENCY situations within our systems and signal STRESS.

What Can You As A Health & Fitness Professional Do About This?

In my early days of a Trainer, I was simply in a life phase where I could go all day and night without really considering the vital importance of rest and restorative activity.  Now, in my 40’s I really get it! And I ensure that rest and restorative activity is included in every session with every client.  I keep the training element of the session short and sweet, 20-30 mins  and ensure we have time for some foam roller work, a bit of remedial therapy on any niggles they have, a 10 minute meditation on the breath or a Power Plate massage for the the non-pregnant clients….either way, they walk away feeling and KNOWING the value of STILLNESS AS WELL AS MOVEMENT.

Passionate About Pregnancy & Post Natal Health & Fitness Education FOREVER! 

Connect With Me on FACEBOOK and Twitter

www.burrelleducation.com

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Fat Smashing Cauliflower?!

18 May

By Jenny Burrell BSc (Hons), Founder of Burrell Education, Specialist For Pregnancy and Post Natal Fitness & Therapy, London, UK.

www.burrelleducation.com

Ok, so I think we are all agreed that if you ever want to have a decent looking belly again especially over the age of 35-40, AND ESPECIALLY IF YOU ARE TRYING TO LOSE HORMONALLY INDUCED POST NATAL BELLY FAT, you have to ‘revise’ your eating strategy!

One of areas that a lot people get stuck on is how the hell do they get their clients to reduce their starchy carbs and still feel good? I think a new phrase needs to be coined…..‘CARB ANXIOUS’ – A CLIENT WHO GOES INTO A COLD SWEAT WHEN YOU TELL THEM THEY’VE GOT TO REDUCE THEIR STARCHY CARBS!!

In a nutshell, eat more protein, less sugar and processed foods, increase the volume of fibrous vegetable and eat more good fats – blah, blah, blah!  Just one problem, it’s our eyes!!!! We just look at our plates and it just doesn’t seem right.  Enter the humble cauliflower!!!!!! Thanks to John Beradi and the Precion Nutrition Team (www.precisionnutrition.com) and closer to home, UK fat smashers such as Paul Mort (www.bootcampking.com), and the Dukan Diet Cookbook (thanks Pippa & Kate), we now have the most brilliant solution – CAULIFLOWER MASH!!!!!!!!!  My God this works! Even my husband, a marathon running, carb-adoring, ecotomorph is fooled by this one and it’s possitively delicious too, not to mention the nutritional benefits of cauliflower being a cruciferous veggie.

My simple version goes like this:

1.  Steam 2 heads of cauliflower.

2.  When tender, I put in a bowl and add 1/4 teacup of coconut milk, Himalayan sea salt (thanks Amanda & Andrea!) and freshly ground black pepper and apply a potatoe masher until I get a consistency that looks like mashed potatoe.

3.  That’s it!!!  I then put in a Tupperware and keep in the fridge ready to replace the rice, potatoes, pasta that was previously on my plate.

AWESOME AND IT WORKS!  The eyes are fooled, the nerves are calm and the body is nourished!

For more attractive low starchy carb eating ideas my two top tips are anything by these two young men:


Both make great food look sexy!  Stick with these two guys and, guess what?  You might look even more sexy too :-)).

Remember, keep it passionate…………mediocrity is a sin!

Passionate About Pregnancy & Post Natal Health & Fitness Education FOREVER! 

Connect With Me on FACEBOOK and Twitter

 

The No-Diet Fat Loss Ten Commandments

17 May

By Jenny Burrell BSc (Hons), Founder of Burrell Education, Specialist For Pregnancy and Post Natal Fitness & Therapy, London, UK.

www.burrelleducation.com

Image1.       INSULIN IS ONE OF OUR MASTER HORMONES IN TERMS OF FAT LOSS  – TO PREVENT FAT BEING STORED WE NEED TO GOOD CONTROL OVER IT.  For most people this means 3 things, reduce/moderating their intake of STARCHY CARBS, CUTTING BACK ON ALCOHOL AND AVOIDING SUGAR – YOUR OVERALL DAILY INTAKE SHOULD LOOK LIKE THE PLATE ABOVE.

2.       Eat more protein especially in the morning (first meal of the day), it sets the scene for your intake for the remainder of the day ie., you will crave less carbs.

3.       Focus on avoiding C.R.A.P – Excess starchy carbs, Refined Sugar, Alcohol and Packaged/Processed Foods.

4.       Keep well hydrated – aim for 2 litres of water a day – add a little Himalayan mountain salt and  the juice of ½ a lemon to ‘supersize’. Water is VITAL TO FAT LOSS.

5.       Supplement – Omega 3 and a High Quality Multi-Vitamin & Mineral – GOOD FATS ARE VITAL TO FAT LOSS.

6.       Perform 20 mins of High Intensity  Interval Training 3-4 times per week that involves whole body movements – THIS PUSHES YOUR BODY TO BURN MORE FAT. You need to get HOT, SWEATY, OUT OF BREATH AND YOUR MUSCLES NEED TO BURN.  Intensity and brevity are king.  Forget about hours on the treadmill.  Get going, work hard, go home!

7.       Increase your general level of walking and lower level activity on the days when you are not performing HIIT.

8.       Perform some kind of stretching daily & prioritize rest/quiet time – INACTIVITY IS JUST AS VITAL AS ACTIVITY.

9.       Identify your stressors and start work to eradicate or minimize them – STRESS MAKES YOU FAT!

10.   Base your daily intake and actions on the fact that: YOU ONLY GET 1 BODY, WE ARE NOTHING WITHOUT OUR HEALTH AND VITALITY. Movement and great nutrition are your way of showing daily gratitude for the body and health you have been gifted 🙂

Passionate About Pregnancy & Post Natal Health & Fitness Education FOREVER! 

Connect With Me on FACEBOOK and Twitter


Training Women? They Hate This…C-Section ‘Overhang’ :-(

2 May

By Jenny Burrell BSc (Hons), Founder of Burrell Education, Specialist For Pregnancy and Post Natal Fitness & Therapy, London, UK.

www.burrelleducation.com

Ok, this is not a sexy, wow, bang, pop, post.  But it is important if you have anything to do with women who have had babies.  I don’t know it all but I’ve had a lot of experience of dealing with this question and maybe along this journey, if you follow this series of posts we will have started a started a conversation and a process of enquiry regarding a subject area that not many women are happy to discuss but are very troubled by – the dreaded C-Section ‘overhang’!!!!!!!!!  With nearly a quarter of the births in the UK occuring via C-Section and much more elsewhere, especially the USA (check out www.csectionrates.com) it’s a pretty big deal for a growing number of women.

Just a quick Google search of the term and a troll around various mom-centric sites shows that it is worrying, annoying and confusing for a lot of women.  There seems to be little information on WHAT CAUSES IT and HOW TO GET RID OF IT!  And indeed, lots of women also complain of the ‘overhang’ situation even after having a vaginal birth!  Indeed, apart from structural issues such as Diastasis – which is a whole different conversation, why do post baby women end up with bellies they are not pleased with?

In my experience, I think there are multiple factors at play here namely:

1.  Excess belly fat – due to pregnancy fat gain, increased cortisol during and after pregnancy, poor sleep and the stresses of early motherhood.
2.  Stretched skin – genetics, your age, your nutrition and your hydration are just a few factors that will affect the ability of your skin to ‘bouce back’ from a pregnancy.
3.  An imperfect post operative stitching technique – this I don’t know much about but I will research and report back.
4.  Scar tissue buildup – simple, there has been a wound, there will be scar tissue that need to be manipulated to avoid myofascial congestion and a loss of optimal function and transferrence of energy through the entire system – global and local.
5. Odema due to the C-Section wound being still in the healing phase – this is an ‘early-days’ issue which should resolve naturally.
6.  Numbness, loss of sensation and ‘connection’ to the lower abdominal area leading to frustration when performing abdominal work and the client therefore having poor adherence – it’s our job as fitness professionals to help the client have faith that she can return to a place where she will be happy again.
7.  Inappropriate core strength work being performed with no emphasis on the synergist relationship with the Pelvic Floor muscles, the other components of ‘the core’ and furthermore the WHOLE INTEGRATED SYSTEM!
8.  Poor nutrition and hydration that doesn’t assist and promote healing.
9.  Poor bowel movements that totally scupper any quest for a flat tummy!

So…..for what it’s worth for the whole month of May, I’m going to do a little experiment.  Over a 12 month period, I was lucky enough to experience C-Section not once but TWICE!  Without even a baby to show for it!  I had a condition known as uterine fibroids where benign tumors grow at warp speed attached to the uterus and you eventually have very messed up periods and a huge tummy (note to all – NEVER JUDGE A FAT BELLY!) could be something much more serious than love of cake :-).  Anyhow, to cut a long story short, these tumours were removed in January only to duplicate again at warp speed and by the following January I had no option other than to have an abdominal hysterectomy via C-Section AGAIN.  Incidentally, this might be pertinent information for those of you who train over 50 clients, this is usually part of their story (I’m only 42).

So, I’m 14 months out of the Hysterectomy and what am I left with?

1.  Bit of a fat belly, definitely not tight and flat – I still can’t wear my size 10 (UK)  jeans that I could wear before, I’m in 12’s and feel good.
2.  Post umbilical numbness – around70%
3.  A new ‘firmness’ local to the scar area that I think is due to a build-up of scar tissue

On a positive note, I feel fit and well and extremely grateful, (my fitness regime includes Kettlebell, Power Lifting, Running, Power Plate, I train with a Trainer and I still work as a Trainer and write/teach/run my courses and present).  My energy is awesome, my diet is good but still have a love/hate affair with sugar and I’m teetotal.  I’m on the up!

So,  for the entire month of May, I’m going to adhere to a regime that does everything possible to tackle all the components of healing regeneration, retrengthening and reconnection and see what happens.  I’m going to apply, bodywork principles, nutrition and exercise to my belly situation and see what occurs and I’ll check in once a week with the results (subscribe to be alerted).  It will be interesting to see the results and of course I’ll now go and do a before pic so we have a comparison.

My Self-Prescription

(This is not a recommendation to clients, I’ve been a Trainer for 13 years! If you are a client –  incase you’re wondering, yes, this is a lot of exercise – the running is extra to my normal routine).

1.  Get better sleep – Topical Magnesium Oil EVERY NIGHT before bed
2.  Chill more – Holosync on headphones daily and/or organic meditation
3.  1.5 – 2 litres of lemon water a day
4.  Train for 10K race Sunday 3rd June (2×20 min Interval Training and 1 longer Sunday run)
5.  3 Metabolic Resistance Training Sessions per week (2 x 20 mins plus 1 hour of PT)


7.  I’ll massage my whole abdomen for 10 mins daily using a combination of tradition massage.  I’ll use tradition strokes superficially but also go a little deeper.  This site has great information on C-Section recovery if you are interested – http://www.csectionrecovery.com, and I’ll also include some Instrument Assisted Massage (using an IAM tool (shown above) – www.iamtools.co.uk – thanks Malcolm).
8.  I’ll take 2 tablespoons of linseeds in warm water before bed nightly for phenomenal bowel transit.
9.  Oh and of course, continue my war on sugar!!!!!!!!!!!!!!!!!!!!!! This might last longer than a month 🙂

Anyhow, that’s quite a lot to be getting on with.  I’m going to take my before pic now and workout!  Til next time.

PS I’d like to hear your experience, thoughts and suggestions on the matter if you too can add something to the conversation.  Speak soon.

For PASSIONATE, MODERN FORWARD-FACING CPD Fitness and Therapy Education for the Pregnant and Post Baby Fitness Professional visit:

www.burrelleducation.com

Why Fat Loss May Be Harder For Your Breastfeeding Clients

2 Apr

By Jenny Burrell BSc (Hons), Founder of Burrell Education, Specialist REPs Endorsed Pregnancy and Post Natal Fitness& Therapy Education, London, UK. http://www.burrelleducation.com



What do women want on their return to exercise after having their babies?

  • Fatloss?
  • Energy?
  • A better looking  & functioning belly?
  • A non-leaky pelvic floor?
  • Rest?

With over a decade of experience working with this client population, the tools and strategies to tackle all of these areas have never been more effective, plentiful and easy to implement.

1.  Let’s start with post baby fat loss.  A bit of a tricky subject if you’re not able to get with the science.  There are a few key factors why post baby clients hold fat:

  • The heightened Cortisol during pregnancy, remains high after birth and this situation is not helped by the added stressors of the early post birth period, poor sleep patterns and for some, the hormonal influence on fat stores perpetuated by on-going breast feeding.  It’s a complexed subject but here Jade Teta of the Metabolic effect succinctly explains one of the mysteries of why many women DO NOT lose fat when they breastfeed unless perhaps you are Victoria Beckham or Abbey Clancey :-)!
  • The next key area of the post baby fat loss conundrum is EXERCISE INTENSITY.  I could write forever on this but basically, the magic bullet for blitzing fat stores is INTENSITY NOT TIME!  Unfortunately, most people don’t like to get uncomfortable (literally and metaphorically) so rarely go there!  Unfortunately, discomfort is a vital key to effective exercising in shorter sessions that have huge fat burning/hormonal shifting potential for HOURS AFTER YOUR ACTUAL EXERCISE SESSION!   Here are the generally accepted key elements of a metabolism boosting, fat busting session:

a)       It’s short 20-30 mins maximum

b)      Contains compound, integrated, functional movement – no individual ‘body-part’ exercising here! OK, may just bi’s and tri’s 😉 firm arms mean the world to us girls!

c)       The exercise makes you sweat

d)      The exercise makes your muscles burn

e)      You get out of breath

f)       You get hot

g)      You push yourself ie., get a little uncomfortable

h)      You don’t over-rest within the training period

The third component of successful post baby fat loss is Optimum Re-Nutrition.  Pregnancy, birthing through to the early post birth period is a time of depletion for the mother.  When the dust has settled, a key consideration is to re-nourish the body, replenishing depleted stores of essential vitamins and minerals that ensure her system regains balance and functions optimally.  Many clients have no idea of the positive nutritional potency of many everyday foodstuffs and conversely how harmful to health many  foods in their current diet are too – mainly those that come in packets!  These days it really seems that we’ve finally nailed it!  We have a long-term formula that actually works in terms of health, wellbeing, offsetting later life disease and helping us to consistently shed and keep fat off.  Basically it boils down to:  Get rid of, or at the very least CONSISTENTLY LIMIT the C.R.A.P  in our diets– starchy carbohydrates and grains,  refined foods and to be honest any sugar, alcohol and processed/packaged foods.  Following these protocols will have a transformational effect on your clients’ energy, wellbeing and fat loss potential.  Insulin is the master hormone for fat loss and once you get out of the sugar-trap, the results are amazing but for a lot of people a diet consisting mainly of restricted quantities of carbohydrates, protein, vegetables and selected fruit is challenging….that is, until they see the fat falling away.  Based on my own personal and client experience, I created a cut and paste Post Baby Fat Loss manual that you can plug into your business almost automatically to establish your own system for POST BABY FAT LOSS THROUGH OPTIMUM NUTRTION.

  Check out the contents here:

http://www.burrelleducation.com/

2.  Energy – Short, energising exercise session, a great diet, some key supplementation (high quality multivit, essential fats), good hydration and a dedicated strategy for resting as much as possible and not trying to be superwoman during this challenging life phase will go a long way to ensuring that your mommy has hugely improved energy levels.  Top tip:  If funds permit, suggest to clients that they find someone to help with the big cleaning jobs a few hours a week can be transformational and probably not far off the price of the 2 bottles of wine they won’t be consuming per week anymore.

3.  A better looking and functioning belly & core.  OK, second only to Pelvic Floor issues ‘OMG, look at my belly!’ is the sentence that I hear uttered the most often.  Indeed,  after  at least 6 months of skin, fascia and muscles being stretched and the curious and annoying development of cellulite on the deflated tummy not to mention the dreaded stretch marks, the return journey back to a flat or at least half decent tummy isn’t always as smooth and rapid as most moms hoped it would be.  Also for many, Diastasis (the separation of the two bellies of the rectus abdominis alongside a flaccid and weakened mid-line tissue) adds an extra dimension to a difficult restorative period.  The final annoyance comes in the form of C-Section recovery which, I REALLY GET NOW!  (I managed to have 2 C-Sections  – only 12 months apart!).  Not only is C-Section blooming painful in the early days – you are left challenged to perform the simplest of tasks (bending over to put knickers and socks on!!!!) but then when you start to feel stronger after a few months and lift a heavy object , wear high heels or stay on your feet all day, the gift of an achy scar pointedly reminds you that the healing process still has a way to go.  Below are 3 core-restore exercises that I used on myself, and in my programmes with clients that I’ve found to be extremely effective and with clients with their core strength assessed to be at Level 2 or above ( Level 2 = 2 finger or under distension with still weakened midline unable to withstand significant intra-abdominal pressure continuously).


 Kneeling Scapular Retraction & Abdominal Scooping

Looks simple but there’s a lot’s going on here.  This exercise is great for activating the lumbar and thoracic musculature/fascia.  Holding the kneeling hip flexion position ‘turns’ on this musculature and fascia from lumbar to the thoracic back, whilst simultaneously performing scapular retraction by pulling the band wide further activates deconditioned thoracic musculature.  TVA/PF activation occurs as the client aims to withstand the pull of gravity on her abdominals by activating TVA and its synergist PF. Suitable for Levels 2, 3 & 4 clients.  If the client is unable to activate TVA she works, and experiences a bulging of her abdominals, this position is too advanced for her.  You can regress this exercise by performing it in a standing position (still with knees bent and in hip flexion) to reduce the effect of gravity on still weakened abdominal muscles and midline.  Here this exercise is shown being performed on a Power Plate.  The principles of Whole Body Vibration accelerate this brilliant exercise, taking it to another level but is still highly effective when performed on the ground.  The settings are 30-30-Low.  (Please seek advice from a certified experienced Power Plate Trainer if you are not certified to use this equipment with Post Natal clients).

Assisted Heel Drops and Heel Slides

One for the Pilates massive! – I teach this in the ‘flat back’ or ‘imprint’ lumbar position for the PN client to off-set and de-train her anterior tilted pelvis and to assist in lengthening shortened lumbar musculature and fascia.  The flat back also ensures that the lengthened abdominals are being re-strengthened in a shortened position (the anterior tilted pelvis and Pregnancy has lengthened the muscles and tissues).   Client gently holds her knees as she works, ensuring the at TVA activation and the lumbar position is maintained throughout.  As the client progresses, the hands can be placed on the floor as she works.  NB: You might find that early returning C-Section clients might first need to start with HEEL SLIDES before progressing onto this ASSISTED HEEL DROP as lifting the legs into the start position might be too challenging for them.


  

Heel Slides (With Glider) With Arm Extensions

 Kneeling Straight Arm Press Downs with NEUTRAL PELVIS!

A great way to strengthen the abdominals without creating the usual intra-abdominal pressure associated with crunches against a weakened core.  Emphasize NEUTRAL PELVIS and TVA activation at all times to ensure the abdominals are not strengthened in a lengthened position and the Pelvic Floor muscles are in the perfect position to be activated.  Start and finish positions are shown.  Suitable for Levels, 2,3 and 4 clients.  Remember to coach: EXHALE ON EXERTION (ie., when the band is being pulled down).

4.  A Non-Leaky Pelvic Floor – Pelvic Floor exercise has come a long, long way since Mr. Kegel and his great revelations BUT there is still a way to go beyond the walls of research and academia.  In plain terms….women are still leaking and those sales of Tena Lady are increasing year on year (yes I actually checked!!!).  So, a bit controversial here,  can I posit the notion that if Kegels are the sole answer to urinary and faecal incontinence (ie., they were easily taught, people understood them and compliance was easy) why does just one half of my local supermarket shelf look like this?

Right now, there is a huge, well researched and vociferous movement towards emphasising the importance of including MOVEMENT to re-train the Pelvic Floor once the client is out of the acute tissue trauma phase post birth.  That said, movement won’t necessarily solve the problems of more complicated and critical cases such as prolapse, but in the case of those simply seeking a restorative programme post birth,  the principles, practices and rationale of MOVEMENT BASED PELVIC FLOOR EXERCISE really has to be in the kit-bag of any medical and fitness professional who specializes in rehab in this area.

So what does the PF love?  Squatting, lunging, lifting, pulling, tilting, multiplanar movement, hopping, and balancing – do these moves sound famililar?  THESE ARE ALL FUNCTIONAL MOVEMENTS THAT WE’RE ALREADY PRESCRIBING FOR OUR CLIENTS!  All give superior unconscious stimulation to the PF muscles without the aid of performing or cueing Kegels and fit beautifully with modern exercise prescription and preparing the client for her REAL LIFE!  Combined with an optimal breathing strategy, basically (exhale on exertion – this puts a ‘lock’ on the Core Cannister and offsets increased intra-abdominal pressure against weakened abdominal tissue) PELVIC FLOOR EXERCISE BECOMES FUNCTIONAL.   I’ve summarized the ‘turn-ons and turn-offs’ for the Pelvic Floor in the table below:

Pelvic Floor ‘Turn On’s’/Strengtheners

Pelvic Floor ‘Turn Offs’ / Weakeners

Integrated Whole Body Movement!  Think of the effect of immobility on the continence of sedentary elders. Immobility
Vibration – whole body vibration also involves Pelvic Floor muscles too! Combative sports or those that involve body blows (consider a parallel bar gymnast).
Instability – the whole core is activated included TVA which is a synergist of PF. Anterior tilted pelvis (the usual pelvic position of the Pre & Post Natal client).
Adduction –due muscular & fascial links between adductors of the Femur and PF. Over-active Piriformis – seen by some as part of the Posterior PF.  The rear PF gets strong, the front PF gets weak!
Abduction – due muscular & fascial links between the deep lateral rotators of the Femur and the PF. Pregnancy (stretching of the PF muscles by the weight of a growing baby).
Multi-Planar Movement –a combination of stimulation of adductors and the stretch reflex occurring in the PF muscles. Vaginal birthing especially when assisted (ventous/forceps/episiotomy) – produces varying degrees of soft tissue and nerve trauma that can have a direct impact on the function and connection to the PF muscles post birth.
C-Section –crucial synergistic core ligaments, nerves, skin, blood vessels and fascia are severed and take many, many months  and in some cases, years to repair/reconnect
Working against gravity, especially with progressed speed and power.
TVA Activation & Diaphragmatic Breathing – TVA, Diaphragm and PF muscles are synergists. Persistent coughing without mindful control of the increased intra-abdominal pressure.
Co-Activation of PF through activation of the Muscular Sling and fascial systems ie., full body integrated/compound movements. Obesity  – causes chronic increase intra-abdominal pressure.
Menopause – causes a fall in Oestrogen production which affects connective tissue formation and strength.
Ageing – an ongoing decrease in Collagen and Elastin formation affects connective tissue tension and less resistance to gravity and pressure.

5.  Finally, last but most definitely not least –  Rest – For too long, meditation and those with a consistent practice have been seen as some sort of secret society but thanks to advances in modern technology the rest of us mortal souls can now enter the loop.  The power of meditation is HUGE and it’s a massive asset to health and well-being  and FAT LOSS even if you have just a few minutes a day to dedicate to it.   Even when night-time sleep is hard to come by using strategies such as ASSISTED MEDITATION wearing a set of headphones listening to an audio recording is a huge asset to redressing the imbalances caused by sleep deprivation.  Check out http://www.centerpointe.com and www.blissitations.com.  Both of these sites have products that you can purchase and or download that literally give your brain the equivalent of the best massage you’ve EVER had!  Utterly blissful and even 10 minutes does you the power of good!  Perfect for the time pressed mommy.  For more on this, check out my previous blog on Stress, Sleep Deprivation and Fat Loss.

So, in conclusion, fat loss is tricky at the best of times, never mind after the endocrine turbulence associated with pregnancy, birthing and breastfeeding.  Helping your clients to understand the facts will help to temper her anxiety that her body has gone to pot FOREVER.  Simply helping her to detoxify/clean up her diet and teaching her new ways to rest can be a great way to start on the journey to losing her baby weight in the early days but ultimately, this is one time in most women’s life when they are forced to learn the art of patience, self-acceptance regardless of what size they are wearing and a time for redefining what success means in terms of their diet and fitness.  It’s always a little dark before the light :-).  With our help, great guidance and empathy they will make it back and be better, stronger and wiser for their ‘down-time!

Til next time!  Remember…..Mediocrity is a Sin!  Go Bold or Go Home! 😉

I‘ll be presenting at the UK Top Fitness Convention later this month, check out the amazing line-up & my sessions….

http://tinyurl.com/7uur4ld

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