Hang out with us this week?

I’ll be helping with The Diastasis Recti Recovery System this week in our Facebook special help group!

That’s a great opportunity for you to get accountability and to ask questions to help you on your process to recovery.

If you already have the system, I invite you to review and progress your core stability. If you are brand new to me and my work, check out the program and see if it’s for you.

For the last decade, I have worked diligently on this system, and every time I teach it, I learn something new, so I look forward to getting even better at helping you!

See you HERE.

The ABC Method for Instructors is LIVE on the Website!

Great News, Fitness Professional!

The ABC Method for Instructors is now available as a go-at-your-pace course right HERE on the CarrieFit website.

Don’t worry; It’s still the quality material, it’s still taught by me, and you’ll still get my help. But now, you don’t have to wait on my schedule or worry about adjusting your work around the course.

Included:

  • the CarrieFit way to teach and train around core stability
  • a little science: core structure, stability, and Diastasis Recti
  • methods of empowering people to be successful in fitness as they work on core stability
  • methods to help stabilize the core and recover an issue (does not replace therapy!!)
  • structure for teaching people that have Diastasis Recti and core instability
  • help in options for people starting to recover their core
  • progressions as people start to recover
  • methods to keep people on the right path
  • instructor group to continue learning and helping each other
  • CarrieFit guidance along the way
  • 1.2 CEU at NASM or ACE, 12 hours at AFAA

If you teach people that struggle with core instability or Diastasis Recti, this is a must!

Go here and register today!

NEW Progression: Double Leg Supported

 

You’re hearing it here first: there’s a new way to progress past single leg before you get to double leg in a supine position!

It’s double leg supported

Now… don’t rush this. We want to make sure you feel supported all the way through the process while working on your diastasis recti and core stability, but this will help you with that in between step.

Let’s talk through it.

First of all, start here, like how Becca is lying in our supine series.

Make sure your shoulders, head, ribs, spine, and hips are all on the floor. If you struggle in any area, it must be supported somehow, with a pillow, rolled up towel, etc. Don’t skip this part or the work won’t make any sense.

Remember… if you’re new to me and you haven’t worked your way through my program, you’ll need to keep your head and shoulder on the floor.

Start with moving one leg at a time.

When you are ready to progress, here is the double leg supported instruction:

Be really mindful of the core engagement piece throughout this practice.

And, as you get better at the support, you’ll want to play with double legs, but none too soon! Make sure you are doing it properly by following my protocol in the book or the course.

And you’ll be well on your way to a stable, functional core.

Do you like this new step? Does it help? Does it challenge you?

I’m here to help.

Rib Flaring and Diastasis Recti

 

So, what is rib flaring anyway?

Rib flaring is pushing the chest forward beyond straight alignment, causing the ribs to be open between the sternum and the rectus abdominis

(image by Leslie McNabb)

As you can see, rib flaring can seem like good posture, because the shoulders are back and the chest is forward. I often see this posture in performance athletes and fine artists, as they have been taught to project upward in their posture.

But the issue is that it is actually not aligning the ribs over the hips, causing strain on the rectus abdominis, and knocks the rest of the frame off as well.

What do we do?

Here’s a quick video to start working on rib flaring:

You are going to want to work on it a little at a time, until your new alignment feels more normal.

Want more help? Check out my video series on alignment HERE.

Keep up the good work! You got this!

Don’t think you have clients with Diastasis Recti?

I get perplexing messages from trainers sometimes, mostly because information around Diastasis Recti is confusing, to people with it and people who serve those with it.

One guy was like “do people actually HAVE this? Because I’ve been training women for 40 years and I’ve never had a client bring a diagnosis of this…”

Honey.

It won’t be diagnosed. It will be ignored by everyone. She will be told things like
“You’re just fat.”
“Lose the baby weight”
“You had a baby; it’s all over now.”
“Do more ab work.”
“Work harder.”

And if you perpetuate these messages, you are the problem.

She likely won’t get a diagnosis, but she will know inside that something is wrong. But because she is getting non-worthiness messages all around her, she is likely to shrivel up.

She is likely to not argue with you. She is likely to believe that she is just not good enough and not strong enough.

Many times, she will get hurt more training with you, won’t tell you, and will then find me in her moment of desperation.

So tell me. Since almost all pregnancies end in a level of Diastasis, and because 20-25% of your clients, even ones who have never had babies, struggle with Diastasis and core dysfunction, will you care enough to learn about it?

Or will you just keep blaming her? 

    • diastasis trainer

Working out with Peloton? Diastasis Recti? Here’s help

Major tech global digital fitness brands are all the rage.

 

And they are GREAT for general fitness. What I want you to recognize is that they are not specific to Diastasis Recti and core dysfunction. Where they may mention the issue in passing or even have a general info video on it, their workouts are not designed for recovery nor do their modifications even begin to help with your specific issue.

this is an issue because at least 1/5 users need the extra help

 

I created a little video to help you if you are using one of these brands for your fitness:

For a recovery program, refer to carriefit.com/diastasis-recti

To be part of the solution, refer to carriefit.com/the-abc-method

Diastasis Recti Secret 1: Love Yourself First

Ok, ok. I’m not trying to be cliche. I’m really not.

But the first step in recovery. Of all kinds. Is self love.

 

Here’s what I’ve noticed.

Most people go into recovery with this kind of thought: “Why did I let this happen?” “I’m a failure at this.” “I feel ugly and stupid.” “I hate looking at myself.” “I hate this body.”

Does it matter?

I think so.

When someone decides to start from a place of loving herself, ie “My body is a miracle.” “I harbor and sustain life.” “I am a vessel.” ” My body serves me and protects me.” “I love this body,” I have noticed a direct correlation of simplicity in the idea of slowing down in order to speed up.

Slow down, connect with yourself, find your alignment. Breathe into your systems. Find your muscle connection….

All of that works when you’re ready to love yourself.

But if you’re stuck in “dammit, why can’t you just do this?” or “I’m going to beat you into submission!”...

It doesn’t work. And we backtrack. And start again.

 

I’m telling you. I’ve noticed the difference. It is making ALL the difference.  Have you noticed that? In any recovery? Any injury? Any setback? Does it always start with self love?

 

What if it did?

Will you help with the next project?

My brain is all a-buzz this morning, working on serving people better with the systems that have shifted the course of so many people’s fitness journey.
In case you didn’t know, I have been a postpartum trainer for 16 years, with the past decade really focused on what is now known as THE ABC METHOD.
My method has evolved and progressed over time, and I am still learning every time I teach it.
So I want to know where you are at, if you are struggling in an area of your personal fitness OR if you are a trainer, and you feel like there Is a blind spot for your training and classes, I want to know about it.
You can help me with my next project, created with you in mind.
This simple survey can help me help you better!
You’ll notice that I have a special question section for professionals in the fitness/wellness field. That’s because I feel very strongly about teaching the teachers, so that we together are making a greater impact on the world.
Would you please forward this email or post the link for your trainer / instructor to see?
Thanks so much!
What are you working on today?

What Your Trainer Doesn’t Know Could Hurt You

Please don’t take this the wrong way.

I do honestly believe that trainers and fitness instructors are there because they want to help people succeed. And that they are doing the best they can with the knowledge they have right now.

That being said, if your trainer does not understand how to differently train you with Diastasis Recti or core dysfunction (bad back? Issues with pelvic floor?), then you could walk away in pain or worse.

Here are a few tips for your training sessions:

  1. There is a difference between good pain and bad pain. Good pain feels like work. Bad pain feels like it’s wrong. If bad pain rises, you get out of the position immediately.
  2. There should never be a time where you feel form is compromised. If you’re all out of whack doing the exercise, imagine what your skeleton is doing.
  3. There is not an exercise that would fall out of the category of ABC. Do you know ABC? Does your trainer?

I would love to help you AND your trainer with your ABC’s. Trainers and instructors who take The ABC Method are more likely to find better exercises for you, and YOU are more likely to have more efficient and effective workouts (while recovering from Diastasis, back pain, or any core dysfunction).

Check out my work on youtube, or leave me a message and let’s talk about what’s next for you.

July is Diastasis Recti Awareness Month

Happy Diastasis Recti Awareness Month?

Well…. at least we are more “aware” than 16 years ago when I first struggled with it. But it’s still a lot of white noise, not a lot of direct help and information, and me and the other ABC Method Instructors shouting “it’s not a hashtag! It’s an important medical issue!”

I’ve been working on answering your questions in the group, so if you’re not a member…. hello? It’s FREE!

Speaking of free, I have a FREE Text Accountability Group starting next week (July 19, 2021). Register HERE and let’s figure out the right path for you.

AND I’m speaking at a stupendous Mom Conference. You can hear me and all these incredible professionals in the mom wellness space HERE.

If you know a new mom, make sure she actually knows what Diastasis is, and don’t scare her. Just tell her to look out for it. Encourage her to take the steps now to prevent damage and to seek help from me or an ABC Method Instructor. And, of course, a licensed professional physical therapist.

Take a breath and enjoy the summer. I look forward to talking with you soon.