It seems there is a lot of pressure on post natal women to return their bodies to its former shape and along the way to somehow achieve a flat toned stomach with washboard abs.. all the while coping with the after affects of all the major changes their body has gone through during the nine months of pregnancy and also take care of all the needs of a new born baby. Easy…Right!!? WRONG.

The misconception is that you need to start all those core, flat stomach exercises to achieve this fabulous toned tummy. This isn’t the case..in fact those exercises could be the cause of even more issues. So the one that features majorly in peoples minds are crunches or bicycle crunches….Here is why to forget the crunches and focus on regaining Lumbopelvic Stability first.

LUMBOPELVIC STABILITY

Stability has nothing to do with strength.. it relates to a group of systems to effectively function together during movement. PASSIVE-Joints/Ligaments ACTIVE-Muscles CONTROL-Nerves coordinate feedback from Passive and active system. These are further categorised into Local and Global stabilisers. The Global stabilisers job is to reduce the pressure put on the Local stabilisers by controlling joint movement. They work at short periods of time (when we move). Their action is direction specific. The Local stabilisers known as inner unit consist of the diaphragm, multifidis, transversus abdominis and pelvic floor muscles. These have attachments directly on to the spine. They are involved in joint support and are not capable of producing any significant joint movement. They stop the spine from buckling.. recruited at very low frequencies they are continuously active.

During pregnancy the active and neural systems are affected. Reduced support from the passive system (Joints/Ligaments) requires the active system (Muscles) to take over.

The deep stabilising postural muscles, Transversus abdominis in particular, who’s job it is to create lumbopelvic stability become mis-recruited during pregnancy. When this happens other muscles have take over this role (otherwise the spine would buckle). The muscles that take over were not designed for this purpose, they were designed to work when we move not to stabilise our body. This then changes the whole muscle recruitment pattern. This change then compromises other functions, in particular balance, breathing, and continence. Relearning correct activation is an important first step and so its more important to dedicate time to this before progressing on any further. This might seem boring and not important but its the key to getting your body functioning correctly and regaining your fitness while not compromising your bodies recovery or adding more complications.

First off crunches will not make your stomach flat. For a post natal women their are far more benefits to regaining lumbopelvic stability than spent doing endless crunches. Crunches increase the intra abdominal pressure on the abdominal and pelvic floor muscles, resulting in the abdomen being pushed out and the pelvic floor being pushed down. If the pelvic floor is already dysfunctional then this type of exercise is inappropriate.

It is far better to train the body in functional positions and as the only movement curl ups mimic is getting out of bed there are far more beneficial ways to challenge the muscles in say an upright position to help improve lumbopelvic stability and it also trains the whole body to work as one unit which in turn improves functional fitness.

Posture is so important in recruiting the transversus abdominu (TA)s. Posture in seated, standing, lying and side lying will help recruit the TA. Breathing is another way to help recruit the TA. In my post natal programme we will go through finding neutral spinal alignment in all of those positions as well as working on triggering the TA to activate prior to any movements we do.

Small amounts of cardio are also beneficial but this doesn’t mean jumping like a lunatic around the place. Joints laxity can still be present up to 6 months post natal and up to 3 months after you stop breast feeding. Cardio can be just a affective with non jumping moves. Exercise to music at low intensity paying very careful attention to form with low impact moves can be a great cardio session.

Please always take on board doctors orders before taken part in any exercise programme. What I have wrote here is meant to advise you but please make sure that your post natal check up has cleared you for a fitness programme. Be wary of joining classes which are not intended for post natal clients and be equally aware if you are allowed join one and you are told to ‘Just take it easy’. This is not a good enough instruction for a post natal client.

Give your body time to recover, don’t rush back to trying to get your pre natal body and be aware of the amazing and huge undertaking your body has gone through. Hopefully this was helpful to you. I will be taking one on one PT Post Natal Clients. Babies are welcome too but will not be used in the exercise. We got to keep the little darlings safe and sound and away from any harm. A designated baby area is where they can watch you from and so you can keep an eye on them.

Love Michelle x

SINGLE SESSIONS

60 MIN PT Sessions €40

30 Min PT Session €20

45 Min PT Session €35

30 Min HIIT Session €20

45 Min HIIT Session €35

PACKAGES – Great value

PT PACKAGES-Combine different goals with Weightloss, Muscle tone and strength, healthy heart and lungs and new gym skills.

2 x 60min PT sessions (2 a week) €70

4 x 60min PT sessions (1 month expory) €140

8 x 60min PT (2 month expiry) €280

12 x 60mins PT (3 month expiry) €420

HIIT PACKAGES- Short on time?

2 x 30min HIIT (A week) €35
3 x 30min HIIT (A week) €50
4 x 30min HIIT (A week) €60

WEDDING BLASTER

– I will get you in shape for your big day. Nutrition,4 or 8 weeks of workouts and some Honeymoon training sheets to take with you. Intense workouts..lots of de-stressing and sweating.

Either 4 or 8 Weeks of sessions. 3 times a week. Bonus 2 x 30min HIIT Sessions when you book 8 weeks.

Wedding Blaster 4 Weeks (12 sessions) €380
Wedding Blaster 8 Week (26 Sessions) €700 (Pay by the month if you like)

Times

Monday – Friday 6.30am-9Pm

Saturdays 9am-1pm

Sundays 10am-12pm

To book:

Email: desktobenchfitness@gmail.com

Phone: 086 3978943

Hypo Kinetic Diseases
“I’m healthy I eat really well and I don’t really drink… I haven’t much time to exercise but sure my diet is good so I’m fine”

Does this sound familiar?

You still could be at risk from Hypo kinetic disease… Which is Fancy words for diseases caused my not moving enough. I’ll put my hands up …before I went to college I didn’t know the term either. But I was very familiar with family members and people I knew who had chronic diseases which I now know we’re caused by a hypo kinetic lifestyle. Wether through illness, and absolutely NOT through “laziness” ,as some fitness professionals might say, or through lack of movement due to the way society is these days they had diabetes, coronary heart disease, strokes and arthritis.

Everything is made to make our lives flow faster so less time doing things we hate (unload dishwasher, wash the car, walk in the rain) and more time doing what we enjoy, which if you are into fitness that’s great but if you’re not it’s not so great.

Most desk jobs involve you sitting down for long periods of time and being inactive, add in stress if you are in a role where you are under pressure and you’ve got yourself a recipe for health issues.

So why don’t we just move more?
-Because life gets in the way and maybe you’ve got kids to look after and I’m sure that’s a tough job.

-Maybe you are so stressed after work you just want to drown your sorrows in a big oul glass of wine and stick two fingers up the world ( we’ve all been there).

-Maybe you are injured and feel like you can’t do exercise or have been told not too.

There’s so many reasons why we don’t move more and we all know them. Moving more doesn’t mean you have to join a spin class or karate or even PT sessions if that’s not for you.. Doing that is going to be more beneficial as it will raise you heart rate and if you go there you’re going to work your body.. there are so many other options to 60 min classes like a quick 20/30 min HIIT session twice a week. But im honestly not trying to sell you something you can make up your own mind after reading this whether you want to join a fitness program or not.

Add in moving more with an extra walk maybe a day, grab your bike and go for a cycle… Just something to get your heart rate up your body moving and your joints lubricants. A lot of people think because they’ve got a healthy diet but don’t exercise that they are not at risk any more from chronic disease but this is not true you are still at risk of hypokinetic diseases which again mean diseases where we do not move enough.. Yes you wouldn’t be as at risk as an someone who might be struggling with their weight or a person with an unhealthy diet but you still are at risk.

One issue is that as we get older our bone density drops (bones become brittle) we have less collagen in our bones so we are at more of a risk of breaking a limb. But you can actually hold on to your bone density if you add movement into your life even better if it’s movement where your body is loaded… meaning you’re carrying something so you might have a Weight or shopping bag. Example: Everyday tasks involving pulling and pushing (empty washing machine, dishwasher), this can increases under intense loading like Bodyweight training (HIIT) weight training (lifting weights) resistance bands.. Wouldn’t it be great to hold on to your strong bones as you get older not only that but you’re not at risk from bone related diseases like arthritis, the more we move our joints through their range of motion the more lubricated they become and this stops your bones rubbing together which can be very painful in later life.

So why not build up your bone density now ??? by having a more active life and do yourself a big favour and add in a little bit of weight to help build that bone density. Your bones are constantly resorbing and reforming they do this once put under stress (ligaments and tendons pulling on them during movement).

Healthy heart and lungs are another benefit from moving more. In Ireland our hospitals are laden with heart disease. The wait time at an Irish hospital is around 48hours. This is RIDICULOUS I know but it’s not only a sign of mismanaged healthcare system but also of the ever increasing number of people, young too 40-50, with heart complaints. Nearly 80% of all deaths in Ireland are from chronic and 60% worldwide…. Three quarters of all deaths between the ages of 18 and over as a result of chronic diseases (World Health Organisation, 2001) . In a nut shell not moving enough is killing us.

Sedentary Death Syndrome is a recent designation by leading scientists to represent the growing collection of hypokinetic disease threatening public health… it reflects health conditions caused by a lack of adequate physical activity and is responsible for increasing rate of premature or morbidity and morality.

60% of diseases burdening Europe are chronic. The factors for having chronic disease are

1. Blood Pressure
2. Alcohol
3. Tobacco
4. Cholesterol
5. Obesity
6. Poor diet
7. Inactivity

Being active is as important as your healthy eating. Build that body now and avoid the disease.. Regular physical activity and good fitness can promote good health and prevent diseases or be part of a treatment for disease . Don’t be a statistic on a waiting list in the Mater Hospital. It’s not too late to start. You can hold on to your bone density you’ve got now you can get active and get that healthy heart and avoid diabetes and other chronic illness.

In England patients with chronic disease are referred to a Personal Trainer to help them get active and fit. Most people don’t realise if they just took up some gentle guided exercise that they could improve their quality of life. Ireland is so backward in some ways. It frustrates me. To the government people’s health comes last. So for now what I’m doing is prevention. I don’t want to be that person lying on a hospital trolley 48 hours in a corridor and I don’t want you to be either.

Take care of your body and ask for help if you need it. There’s a wealth of fitness professionals and speak to your doctor if you’re worried you won’t be able for exercise.

Michelle X

My Fitness Story

This is a a bit more in dept insight into my fitness history. It’s how I got to where I am today.

I was always an active kid, out playing on the road, football (mostly made to stand still and be a goal post :), cycling, chasing (kiss chasing yes) and then one of my fondest memories as a child was my long walks along the vast stretch of canals from “the hump back bridge Cabra” all the way to castleknock with my brother and dad. Without fail, no matter how tired my dad was, he came home from work, changed shoes and off we went. My dad was in the army and the days were long. He’d walk home from work in Mc Kee Barracks in Blackhorse avenue in Cabra to Finglas and we’d be waiting in our runners to head off.

Summer was our favourite time to walk, the sun would be shining and a nice cool breeze would spur us on. We could walk for hours with plenty of rest at the canal docks on the way and to pick blackberrys for some jam making with my mam when we got home. We would take our friends sometimes and I always remember how they would complain about how far it was.. “We’re we going to be walking for much longer? ” “We’re we there yet?” Me and my brother loved those longs walks and I honestly can’t remember us ever complain about being outside or how far we’d walk. We were just so happy to be out in the fresh air and walking. Each time we did the walk we’d get further and further on our travels.
When I turned 13 I noticed I’d started to get very toned legs and bum and was very concious of how I looked in leggings. Of course leggings were all the rage then so I had a pair in every colour 😂 A boy from my road commented that he liked my bum.. I was mortified and stopped wearing leggings straight away lol. (I’m back wearing them again now don’t worry)

When I turned 16 I joined a gym in Finglas, my first ever gym. I felt super grown up and couldn’t wait to start. My first day there I met the owner and she was amazing. I think my first female role model in the fitness world. She was strong and fit and so positive. She made me feel so welcome and would always chat to me after class.

I started with aerobics and then step classes and loved them. I don’t know how many times I fell over the step but I didn’t care. I started using a few of the machines and could see huge changes happening in my body. My legs more toned my tummy was the best it ever looked my skin clear and I just felt so great.

At the time I was training there the owner of the gym had gotten on to Gladiator, you know that show that was on ITV it was basically the gladiators versus non gladiator people. I was hooked to the show and couldn’t wait to see her compete. She ended up winning the show and an amazing car and she deserved it. She was my first encounter with a strong female fitness role model. It made me want to be like her.. To own my own gym to compete on gladiator.

I kept up in the gym until I was 18. Once I left school I got a job and joined a gym in town. I got a standard issue fitness plan, it wasn’t personal, the instructor didn’t know my name, he didn’t care, i missed my gym in Finglas and Joanne. I didn’t enjoy going to the gym. I worked my core so hard and legs and ignored upper body. The gym eventually closed down and I moved on.

I was very body conscious in my early 20’s as a result of an extremely controlling relationship I was involved in.. I had so many insecurities to the point where I couldn’t let anyone touch my tummy. I’m still not keen on anyone touching me there or commenting on my stomach. I had a flat toned stomach but my boyfriend at the time had made me so insecure I felt on one hand the most beautiful desirable girl to feeling like the ugliest fattest useless person. I became obsessed with a flat stomach. He had focussed me so much on my stomach and perfect body to achieve it I cut meals. I over exercised. I found the strength to leave that relationship and start over. It was tough. I was still scarred by the insecurities of the relationship. I also had this overwhelming feeling of “oh my god he’s not controlling me anymore” so I went off the rails. I stopped all exercise and eating went from little bits here and there to eating whatever I wanted and in massive amounts…. Drinking increased and exercise went out the window.

I bumped into my ex boyfriend one night in town and he commented how I’d let myself go. I broke down into tears. He could still hurt me even though I wasn’t with him anymore.

I kept up with the drinking and went through another relationship with someone complete opposite to the first. He didn’t make me feel insecure at all but we did drink a lot together. Once that relationship ended I just caught a glimpse of myself in the mirror and hated what I saw. I decided to get back to fitness again and joined The Marcovich in town. I did spinning 3-4 times a week and core workouts. My body responded straight away. I toned back up and felt great. I cleaned up my diet and reduced my drinking. I met my now husband and being with him settled my crazy life that little bit more. He isn’t a big drinker and we spent a lot of time cooking meals at the weekends.

Fast forward a year and I joined some cardio salsa dancing classes, cheesy Latin music and salsa I was in heaven. After a month there the classes turned into Zumba. I got such a high from the classes I decided to become an instructor and start my own business. I qualified to be a Zumba instructor and set up my own company. I was so nervous starting my own classes. I had just been put on a 3 day week in Clerys so had a drop in wages. I didn’t want to claim the dole so I set up my business.

Opening class was so busy I had to put on a second night. The students loved the class… They loved me… I wasn’t expecting it. I was adding more classes and on days I was told that “no one will go on a Friday or Sunday” the classes were packed. I had people on waiting lists. So am I a millionaire from it? NO. I spent a lot on advertising, posters, Zumba clothing. I was silly but hey I learnt a lot from it.

My students were amazing and I made some truely amazing friends. I got a bad stress fracture though a year into teaching which meant I had to be out for 8 weeks. Clerys gave me back my full time hours so trying to teach 9 classes a week and work full time was tough. I had to give up Zumba. It made me sad but I’d achieved so much I was so proud.

We moved to Artane and I joined Fit Studios in fairview. My now second home. This is were I grew a love for getting stronger and building muscle. I was surrounded by positive fitness role models. Amd my second encounter with strong amazing female fitness role models, Jenni Murphy, Sinead Beasley and Aimee Kershaw. Amazing strong ladies. I was inspired. I could see the change in my body but in a way I’d never seen before. My nutrition was on point and I was growing an amZing fitness family of friends and instructors.

I lost my job in June 2015 and took some time off from stressful life, but not exercise, I kept up with my personal training classes with Jenni at fit studios and was getting stronger by the week. I enrolled in NTC to become a personal trainer in January and am half way through it.

I feel like the thing I wanted to do as that inspired 16 year old I am doing it now. It’s only the start and I’m so excited and nervous. A big thank you to all who have inspired me and supported me. You guys are awesome. It’s really only the start but it’s nice to remind myself how I got here.

FITNESS AND DEPRESSION