Featured Posts

Diagnosis Mummy Tummy

Posted by cafebebemama on Mar 17, 2010 in Featured Posts, Guest Bloggers, Mummy Tummy Begone | 8 comments

What's happened here?

Guest Blogger, Wendy Powell of No More Excuses, helps us to diagnose our Mummy Tummies.

Diastasis Recti (or Split Abdominal Muscles)

Now I know you may not be entirely familiar with them right now , but there are quite a few layers of muscle in your abdomen. We’re starting here with the outermost one, & the first of 2 muscular causes of your mummy tummy. It’s called Rectus Abdominus, it runs vertically from your sternum to your pubic bone, it’s the one that on certain supremely honed beings forms a six-pack and it’s the one that ‘splits’ during many pregnancies.

Diastasis Recti is a very common, perfectly normal & painless parting of these muscles. Up to two thirds of women will have developed it during their pregnancies.

The function of this muscle is to support your back & your organs. So when the muscles separate, this support system is weakened causing low back pain & a Mummy Tummy. Your organs actually protrude as they are being supported only by a thin piece of connective tissue.

Obvious indicators that you have a diastasis, are a bulging, or ‘doming’ above or below your belly button when you contract your abdominals (especially if you attempt a crunch or sit-up type movement). An ‘outie’ belly button may also a sign of a diastasis (also associated with umbilical hernia).

You can test for the gap yourself:

Lie on your back with your knees bent and your feet flat on the floor. Relax your head and shoulders and place your fingers (palm facing you) just above your belly button. Press down with your fingertips. They may go in quite far – don’t be squeamish! Then lift your head & neck slightly off the floor & continue to press down. You will feel the muscles close in around your fingers as you lift your head & neck. Don’t lift your shoulders up too high. The gap in the middle is the diastasis.

Found the gap? Try it a few times to be sure. OK, so if you can visualise this gap, hopefully it is clearer why a crunch or sit-up movement would serve only to gape this separation further… Which is why you should not, under any circumstances, do crunches or sit-ups post-baby and certainly not if you know you have abdominal separation.

For more detailed description of this test and other movements to avoid please see this post.

Instead you are going to do core exercises which work the muscles in a linear direction – I’ll show you how in the next post.

But you can start closing the gap right now visualising the gap and closing it. Sit there now and pull your belly button towards your spine. Breathe OUT slowly as you do this and don’t hunch your shoulders. Now imagine ‘zipping up’ the gap. Just let your mind close the gap from bottom to top. Another way is to imagine folding your pubic bone up towards your sternum. Pull in and together. Do this whenever you can think of it during the day – 30 times if you can!

Next week – the core muscles and how they connect to this one and help bring it all IN. But I’ll leave you with a demonstration of how effective the mind is, when engaging muscles in the correct way. A client had been taught this ‘zipping up’ visualisation by a Pilates instructor. When she came to me she still had a significant gap above her belly button, but not below. When I explained it, she said, ‘Well she told me to zip up my jeans. My jeans don’t come up to THERE!’

Hipster jeans – more to answer for than we thought.

Thank you so much to Wendy for helping to diagnose our Diastasis Recti!  I for one can guarantee that this is me.  In addition to an umbilical hernia I most definitely have serious diastasis recti.  When I did my own diagnosis diastasis recti, I believe that I have a 3 FINGER separation!  Ack…ick!  I feel as though my stomach (the actual organ) is FALLING OUT of my core.  If you listen close, after drinking a glass of any liquid, you can hear the liquid sloshing around!  It’s like listening to the ocean through a shell!  I’m working on my zipping up visualisation technique as I type…oh, my abdominal muscles are feeling it.  Phew!  I’m looking forward to Wendy’s post next week!

If you have any questions or comments for me or for Wendy, please leave them in the comment box below.  If you’d like to keep your questions/comments confidential and NOT have them appear on the post, please use the Contact Us page at the very top of the homepage.  I’ll pass on any questions for Wendy.  How are you doing with your Mummy Tummy Begone challenge?  Have you made some goals for this week?  I’m finding that KNOWING that I have you all here watching is a lot of motivation for me.  I didn’t WANT to go out and do my run/walk last night (Tuesday).  I wanted to sit on the couch and veg but I knew my body would rebel even more if I didn’t go out, not having run since Saturday night.  I also knew that I couldn’t get away with it…you’re counting on me to lead by example right?

Another thought…I was Twittering today (as you do) and another lovely Mummy Tummy Begone blogger mentioned that she was going to take photos of herself BEFORE and AFTER.  I need to do this!  I was shocked, when I was filming my Disney Princess Dancing vlog, at how BIG my belly is.  When you see yourself in pictures or video, it’s a bit shocking.  And maybe its the shock that we all need.  I’ll do my best to take BEFORE pictures this week and will decide if I’m brave enough to share them with you.  Please let me know your thoughts.  Good luck with your workouts and remember…mummy tummy…begone!

Mummy Tummy Guru Wendy Powell

Posted by cafebebemama on Mar 16, 2010 in Featured Posts, Guest Bloggers, Mummy Tummy Begone | 13 comments

When I began my Mummy Tummy Begone Challenge a week ago (has it only been a week?) I was amazed to find so many Mums in the same position!  All 1-2 years post delivery (some a few more even) and struggling with “what lies beneath”.  In addition to the voices of Mums everywhere, another voice spoke up in aid of the cause.  Wendy Powell, founder of No More Excuses, has come to the rescue.  She’s going to be guest blogging for the next four weeks to help the Mums of the world to find what used to be in that midsection area.  I, for one, can’t wait!  I bring you Wendy Powell with an introductory post and every Wednesday, for the next four weeks, Wendy will bring us a solution to these Mummy Tummy issues that plague us!  What fun!  And how lucky are we to have Wendy offering us her services?  Take advantage of this brilliant information and start your quest to rediscover your tummy.  Without further ado, Wendy Powell…Cafe Bebe’s resident Mummy Tummy Guru:

Thank you so much for having me Karin!  When I saw your first ‘Mummy Tummy Begone’ post I was dying to start commenting and get involved and am delighted to be asked to run a short series of guest posts on Café Bebe. I hope I have some useful stuff for you!

Wendy Powell- Mummy Tummy Guru

My Mummy Tummy Masterclass© solution came about because women are simply not getting satisfactory answers about their post-baby tummies.   I founded No More Excuses 8 years ago, offering specialist personal training to pregnant & postnatal women. But I get calls every week asking ’Do I still count as postnatal?  Um, my youngest is 4 years old’

So this is for ALL mums – regardless of how long ago you had your babies! A mother’s body absolutely can return to its pre-pregnancy glory (or better) but it needs a little help and understanding to do so. Whilst crash diets or boot-camp might solve part of the problem, they will leave you disappointed and frustrated with the shape of your tummy in the long run. Standard exercise regimes that do not specifically tackle the physiology of a post-baby body, including split abdominal muscles, cannot flatten it effectively. Certain exercises – even very commonly prescribed abdominal exercises – (like crunches or sit-ups) will make the problem worse, resulting in back ache and a ‘domed’ shape to your tummy.

Having helped put many, many post-baby tummies (including my own!) comfortably back into their jeans, I want to show you how to re-connect with, and understand, exactly what is going on behind your wobbly mid-section. Only then will your nutritional and exercise efforts to lose fat and tone up, actually work.

This is where I get brutal, so forgive me, but the de-mystifying bit has to come first… You see, once extra maternal and breastfeeding fat stores are no longer needed, I’m afraid there is no such thing as ‘baby fat’, there is only ‘fat fat’. Fat is just fat, and it sits on top of muscle. Fat and muscle are completely different types of tissue, and one cannot turn into the other. There. You all hate me now, don’t you?

But there ARE vital physiological and muscular differences between a tummy that is just flabby, and a tummy that is flabby and has also carried at least one baby.

This distinction is very important to getting the tone and shape you want, as well as just getting slimmer. A mummy tummy is partly caused by certain, very important, core and abdominal muscles being compromised by pregnancy and birth. We can repair and restore, by ‘reconnecting’ with these muscles, and by learning how to engage and strengthen them correctly & to close any gap that has developed. And if you want to actually see the results, you need to lose the fat sitting on top as well.

So, over the next 4 weeks, & starting tomorrow, I’ll take you through the 4 factors that cause your mummy tummy. And tell you what to do about them.

Please ask questions along the way & then we’ll hopefully also run a post to answer ‘everything else you always wanted to know about your tummy but were too afraid to ask’. I hope it helps, because I’m pitching a book to publishers & I need to know if you really want this stuff – so please give me some ammunition to convince them!

Thanks again for having me, Wendy X

Please visit Wendy’s brilliant site, No More Excuses for more information about how to reclaim your midsection.  Come on ladies!  We can do this!

Gait Analysis Equals New Trainers

Posted by cafebebemama on Mar 15, 2010 in Featured Posts, Mummy Tummy Begone | 22 comments

Mizuno Wave Inspire trainers

The Mummy Tummy Begone battle wages on.  As documented in my post The Truth Hurts, I don’t know how to run.  Well, I thought I didn’t until I had my gait analysed.  That’s right…gait analysis equals a pair of new trainers which makes Karin’s legs and feet quite happy bunnies!  What, might you ask, is gait analysis?  I shall enlighten you.  I heartily recommend that anyone wishing to seriously take up running and embarking on a new fitness regime, get yourself to the nearest PROPER running store to have the professionals tell you what to do and what to wear.  It’s nice to wear pretty, shiny shoes but more than likely, they are not going to be what you need and you risk injuring yourself and more likely packing it in because it hurts too much.

On Saturday I visited Advance Performance in Peterborough and was treated to a thorough gait analysis which led to a moderately painful new trainer purchase courtesy of our credit card.  The gait analysis was really quite interesting.  The salesperson analysed my feet without shoes, asked me what type of running I was doing and even knew a fair bit about the recovering Mummies needs.  He put me in a “neutral shoe” and had me run on the treadmill which was being recorded as well.  He was then able to show me exactly what my feet were doing, where my foot was striking the ground and what style of runner that I was.  Who could have guessed that I was actually a “heel striker” and not a “slapper”?  Think Paula Radcliffe (heel striker) vs. Katie Price (slapper…in all senses of the word!).

After my initial analysis, Mr Advance Performance put me in a pair of proper shoes that would correct any inadequacies that I might have.  They did not transform me into the perfect mother with no extra weight but they sure did make my feet feel delightful and when I ran on the treadmill with them I noticed a massive difference.  He then had me try on 2 other pairs and then I got to try on each of them and then go for a wee run in the car park.  Finally, Mr Advance Performance asked me to rank the 3 pairs of shoes in order of comfort preference.  I settled on the Mizuno Wave Inspire and a new jogging bra (must protect the girls) and skipped out of the store.  I was advised to wear the shoes for an hour or so around the house before setting out on my first run.  I always do what I am told!

My first run in my new running trainers was not a thing of beauty but it was a hell of a lot more comfortable and bearable for my legs and feet.  I could actually pick up my feet after each running stint and now I feel like all I have to think about is being able to breathe properly!  I remedied most of the struggles I had the other night, in fact.  My feet were properly suited for the work, my boobs were properly contained and secure, my earphones were snug in my ears thanks to the correct accessory piece being fitted and my hair was not in my eyes.  Remarkable progress from Thursday night’s debacle.  I’m proud to say that I did my run/walk workout 4 nights this week and ate MUCH more sensibly which allowed me to feel better and feel PROUD of myself for making a start.  I may have lost a pound or two (I’ll weigh myself Monday morning) but I am really pleased with the fact that I’m moving in the right direction.  I’m going to be working with Wendy Powell of No More Excuses to bring Mummy Tummy solutions to the many Mums who have commented here this week.  I’m also partnering up with Rachael of Marathon Mummy for some Guest Blogging on each other’s sites.  Rachael is a REAL MUMMY…in her own words

I hate running. I look awful in lycra, and my body shape owes more to Dawn French than Paula Radcliffe. So running the Virgin London Marathon wasn’t really at the top of my things to do list. I have four children, I work from home, I have an allotment which recently earned a ‘must do better’ letter. So last April, when I discovered that my cholesterol levels were too high, I decided that I’d run the Virgin London Marathon in memory of my father. He’d have found that highly amusing, given that I was the girl who would run a mile to avoid any form of exercise.

I can really relate to Rachael, in so many ways!  Rachael and I are plotting to bring you Running for Mummies which will hopefully inspire you to get up off that couch and get yourself fit.  Maybe we’ll make it into a book…you just never know…we’re both rather clever!

There you have it…my first week of the Mummy Tummy Begone challenge.  Not half bad.  Goals for next week:

• Add a morning fast walk with Little Miss and the pushchair as many days as possible.
• Continue the night run/walk plan and add on a bit more running and walking to extend the workout from 20 to 30 minutes.
• Start proper abdominal strengthening courtesy of Wendy Powell’s genius.
• Add at least 2 Wii EA Sports Active Personal Trainer workouts during the week.
• Continue with sensible eating

What are your goals for this week?  I’ll keep you posted and will let you know when the BRILLIANT guest bloggers will be making an appearance here at Cafe Bebe.  I know you’ll welcome them with open arms!  Until then, good luck on your Mummy Tummy Begone challenge.

The Truth Hurts

Posted by cafebebemama on Mar 12, 2010 in Featured Posts, Mummy Tummy Begone | 28 comments

The battle wages on and I have decided that the truth hurts.  As does running.  Actually, I have discovered 3 truths in this bloomin’ Mummy Tummy Begone challenge.

1. I apparently have the smallest ears known to man/womankind.
2. I really need some proper run/walk gear.
3. I don’t know how to run.

It’s hard to accept the truth but I’m coming to terms with it and so should you.  Shall I elaborate so you can share in my lameness misery?  OK then, here we go:

I apparently have the smallest ears known to man/woman kind.  Who knew?  When I went out the door the first night and plugged in the headphones for the iPod and trundled off, I thought everything was fine.  Oops, wait, one headphone just popped out…plug back in.  Oops, now the other one…plug back in.  Dammit…again!  Wait…I can’t reach it…get back in there you *”£$%>!  This went on for the rest of the workout.  Pop…scramble…plug back in… You get the pattern!  I used hubby’s headphones the first night and the PROPER iPod headphones the 2nd and 3rd nights.  The same thing happened with both sets.  The headphones are the ones that fit IN your ears and either I have the smallest inner ear canal or these headphones are just not designed properly.  It’s very irritating when you charge off on the RUN part of a run/walk workout and both ears simultaneously reject the one thing that’s keeping your feet moving!  Not terribly inspiring or motivational.  I would greatly appreciate any suggestions on how I can remedy this situation in an inexpensive way!  Duct tape is really not an option.

I really need some proper run/walk gear!  A Mummy Tummy is a horrible thing.  It makes the waistbands of ALL trousers/jeans/whatever roll down and make you feel like a right lard ass.  This includes any “leggings” that you might think are appropriate for exercising in.  If you looked at me from the hips down, I’m in pretty darn good shape.  I’ve been lucky to not carry weight on my legs and bum.  In fact, I think my trouser size from the HIPS down wouldn’t be half bad.  It’s when you take into account the massive expanse of my belly that I have problems.  When I run I have discovered that the leggings that I’m running in gradually make their way down to my ass and cling there waiting for me to “hoick” them back up.  Again, not terribly helpful when running.  It goes a bit like this at the moment:

• Run, run, run…bra strap up…headphone jammed back in…
• Run, run, run…both hands grab waistband of leggings and jack back up…headphone jammed back in…
• Run, run, run…push hair out of face…bra strap up…headphone…trousers…run, run…headphone…
• You get the picture, eh???

Recommendations now are welcome regarding what I should wear when I venture out again.  I’m getting right proper p***ed off with myself.

I don’t know how to run!  I’ve had nightmares dreams where I’m being chased (as that’s usually the only occasion I would consider running for) and I have forgotten how to run.  That dream is now a reality.  I feel like I am PLODDING down the road and not knowing how to run efficiently.  When I finish each section of running in my workout, my feet can barely take a proper step!  I have so much strain in my tibialis anterior muscle (the muscle that runs along your shin and activates your foot to pick up and step) that it seizes up after running and doesn’t want me to go any further!  I then get tired and plod even more and then try to remember to have a proper heel strike and push through my foot as opposed to having a bit of a marching stride.  But then I’m too tired and my legs hurt too much and so I have to stop!  I don’t know what I’m doing and I apparently don’t know how to run.  I’m willing to work on it but I need someone to tell me what the heck I’m doing wrong.  Who doesn’t know how to run?  I’m considering chucking all the proper form ideas and just running like Phoebe from “Friends” in the episode where she and Rachel go running together.  For the two of you who haven’t seen it, Phoebe runs like a complete nutter- arms flailing, legs akimbo (I love that word)…LIKE A CHILD.  She runs that way because it’s how she ran when she was a kid and running was fun then.  As long as I keep running under cover of darkness maybe it could work for me too!  Please leave your running suggestions in the comments below…I seriously need help!

That’s my Mummy Tummy Begone report for right now.  I managed a 20 minute workout last night but missed Wednesday due to dinner at the inlaws which ran into 9pm.  Maybe that’s why I felt so rubbish last night…a day off made me feel like I was starting over.  However, I have some incentive in the very near future…I’m going to be working with a brilliant woman called Wendy Powell at No More Excuses who will be doing some guest blogging on Cafe Bebe to help out the women of the world who are struggling just like me!  Stay tuned to Cafe Bebe for more information…it’s gonna be good!  Also, I’m going to be taking part in a new campaign for a BIG trainer company that rhymes with FleeCrok…I’ll keep you posted on that one as well.  It just might be some incentive for you as well!  Thanks for sticking with me on this one…I promise to do my level best as long as you’re with me.  Mummy Tummy Begone!

Running down a Dream

Posted by cafebebemama on Mar 10, 2010 in Featured Posts, Mummy Tummy Begone | 9 comments

Tom Petty is one of my least favourite singers/performers BUT, I do like the title of his song “Running Down a Dream”.  It’s what I’m trying to do right now…a dream of a healthier me who feels better, looks better and can’t be beat!  Last night I managed day two of my Run/Walk plan for world domination health and fitness.  Hubby got home late, there was a Balance Bike to be put together and no dinner on the table at 8:00pm.  I could have packed it in but I didn’t.  Hubby took over with Little Miss, I put my headphones in and my jacket and gloves on and walked out of the door.

There is something about running/walking at night.  The air was cool and crisp; there was a light mist in the air and it was SILENT.  I popped my headphones in and searched for “Glee” on the iPod and noticed that my battery was almost completely flat.  I nearly went back in the house!  But, I was determined to see it through, “Glee” soundtrack or no.  I set off on a clockwise path around the village and marched on to “Don’t Stop Believin’”.  When I reached the end of the paved footpath up to the school and turned onto the dirt path around the side of the school, I broke into my shuffly-run.  It actually didn’t feel half-bad!  My initial plan was not to worry about a clock but instead set physical distances to try to achieve.  My goal was to get by the school and then walk but when I got to the pavement at the front of the school I carried on all the way to the corner by the pub (you know where that is, don’t you??).  I ran ALL THAT WAY!  I know you don’t know where and how far that is but for me, it was FAR!  I did a brisk walk along the next stretch of pavement and then ran from the local shop front to nearly the corner of the next turning.  I almost made it as far as I wanted…it’s amazing how your body just says, “NO…STOP!”

When I turned the corner, at a semi-brisk walk (my feet were getting MUCH heavier) the “Glee” stopped!  Literally.  Damn…right after “Gold Digger” and everything.  I had to complete the remainder of my walk without the cast of “Glee” urging me on.  But I finished with a final run push all the way to the lamp post on my road and then walked the rest of the block down to my house.  I was out for about 20 minutes, I suppose (I really have to start keeping better track of this) and have realised that my village is VERY SMALL but will plot out a few more streets to add a bit of length to the run/walk adventure.  I got back in the house with BURNING tibialis anterior muscles and a bit of a wheeze in my asthmatic lungs but I FELT GOOD!  What the heck?  Who knew?  Hubby was getting Little Miss ready for bed and all was right with the world.

I was a bit stiff this morning but feel better than I have in quite some time.  Thanks to some comments on my One Small Step I am beginning to wonder if I might have a bit of a gluten intolerance.  I have really cut back on my bread intake the last two days and I have no heartburn and don’t feel AS bloated (I’m sure you wanted to know that).  It would make my sad to be gluten intolerant as I LOVE bread and any form of Carbohydrate but perhaps for me, just cutting down dramatically will make a difference?  Baby steps…  Are you taking up the Mummy Tummy Begone Challenge as well?  What have you accomplished this week?  My run/walk might have to be in the light of day today as we’re at the inlaws for dinner and I might not be able to manage a run/walk after that.  I quite like the security of run/walking at night.  No one can see me!  And it’s so quiet…other than the sound of the cast of “Glee” in my ears.  Run/Walk tips are now called for…what works for you?  What’s your favourite music to run/walk to?

One Small Step

Posted by cafebebemama on Mar 8, 2010 in Featured Posts, Mummy Tummy Begone | 19 comments

I blogged this morning about a personal challenge.  Mummy Tummy Begone, is the name it’s been christened.  I’m fed up with the way I feel and the way I look and let’s face it, no one is going to do it for me so the time has come.

There was a very encouraging response and a plethora of comments from Mums everywhere who have struggled with the same thing that I am battling.  In particular, I am finding that a lot of Mums who are 1-2 years post delivery are in the same place as me which is comforting but also tells me that there’s something missing out there in the health & fitness world.  I’m hoping that the ladies who have commented and whom I have emailed will join me in this uphill climb.  I’ve even made a badge!

I’ve made some great progress on day one, I must say!  Little Miss and I went to the grocery store and bought a lot of fruit & veg, some good protein and NO BISCUITS or SNACKS whatsoever!  I had salad & veg for lunch accompanied by 2 Ryvita crisps with hummous spread (very thinly I might add) plus a handful of grapes.  I had a Cup of Soup for a snack and a VERY sensible dinner of chicken breast, roasted vegetables and couscous.  We even ate at the sensible hour of 7pm!

Here was the real achievement though!  Once hubby came home (around 6:15 tonight), I got my iPod which had been loaded with the “Glee” soundtrack earlier in the day, layered up and went out for a walk/run while hubby stayed with Little Miss.  I walked briskly down the street to “Don’t Stop Believin’” with a right kick in my step!  Then I tried running…holy.crap.  I think I have forgotten how to run!  I ran for about 40 seconds.  When I stopped, my feet could barely keep stepping.  The muscle that runs on the front of your shin (tibialis anterior, thank you very much) was in spasm.  It didn’t know how to cope with the minimal strain!  It took me several minutes for my normal gait to return!  I was battling with my iPod as well.  The headphones wouldn’t stay in my ears and I was trying to use the stopwatch feature to time my 1 minute of walking and 1 minute of running.

I persevered however.  I somehow managed to do another 3 stints of 60 second running but I needed quite a few more minutes in between those 60 second intervals to function properly.  I haven’t felt such pain in a long time!  The music helped.  The darkness helped.  I started to feel better and eventually feel quite good.  I was out walking and sort-of-running for all of about 30 minutes but it was a start.  I think I will still include running but I’m going to space it out differently.  I might attempt 5 minutes of speed walking and 1 minute of running.  Advice on this matter is much appreciated.

I arrived back home moderately exhilerated and got dinner on the table and enjoyed a healthy meal with my family.  I feel good and for the first time in a while am still full and not suffering from heartburn.  Day one is one small step for Cafe Bebe, one giant leap for Karin!  I may not be able to pick up my feet tomorrow or negotiate the stairs but I’m starting and will continue.  I promise I won’t bore you every day with a post about what I ate or the fact that I did manage to walk outside but I will share my baby steps throughout the week.  I hope you don’t mind and I hope you will join me in the challenge.  I’m going to take some ibuprofen now…I may be cursing Marathon Mummy Rachael tomorrow.