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diastasis recti singapore

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Tangram's October Client Fitness Inspiration: Nell van den Ende!

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When Nell first contacted me back in June, she was approaching the 6-week mark after giving birth to her gorgeous daughter, Nia. Once Nell had been checked by her gynae and given the all clear for exercise, she was keen to get going straight away!

Nia is Nell’s second child and, like many mums, Nell found it more difficult to make the time to exercise during her second pregnancy. She ended up gaining slightly more weight than the first time round. Nell was determined to lose this baby weight as quickly as possible but she was also aware that her tummy muscles were not in the best shape!

Nell knew of Diastasis Recti (DR) but did not suffer with it much after her first pregnancy. Bryn, her 3-year-old boy, was a smaller birth weight baby and, at that point, Nell's body was pretty strong after years of exercise. Nia however was a larger baby at birth and like many mums, this made Nell’s DR much worse the second time around.

Diastasis Recti (DR) is a splitting apart of the outer abdominal muscles. It's very common in pregnancy, especially with larger weight babies or twins, and in expectant mothers who have previously given birth to at least one child. The muscles are forced apart by an intra-abdominal pressure created by the growing womb. In many cases, if the connective tissue which surrounds the deep inner core muscles is weaker, this can herniate through the gap, causing a mottled effect, which some people refer to as the ‘mummy tummy’.

It’s very important that DR is managed immediately before a new mum embarks on any type of vigorous exercise. Failing to do so can cause chronic lower back pain, pelvic floor dysfunction and a long-term lingering mummy tummy.

So, despite Nell’s desire to lose her baby weight fast, she knew we really needed to begin her programming at a low level, mainly encompassing DR recovery through inner core strengthening.

It took Nell 4 to 5 weeks to regain much of her inner core strength and in this time we did see a measurable reduction in her DR.

Nell took off to the UK over summer feeling stronger and happier in her body. As we’d taken the slow approach in healing her DR, it meant she was able to go jogging again without any lower back pain, or having to pee constantly!  Returning to Singapore in September, she was now determined to lose the remainder of her baby weight before going back to work.

We had 6 weeks of training and she’s really given it her all! Nell’s programming has progressed from low level DR regeneration to encompassing full body strength and endurance exercises. We’ve even added elements of HIIT to her workouts to shrink those fat cells!

HIIT training is very difficult in the postpartum period due to weakened pelvic floor muscles but as we managed her DR correctly, Nell now has the inner core strength to support her pelvic floor muscles during this type of exercise.

Her overall body strength and particularly her abdominal strength has improved massively, allowing her to really push herself in our sessions. She’s lost a lot of her baby weight and inches all over her body. Usually this type of training and progression would correlate with an increase in energy levels and improve quality of sleep but you’ve got to remember Nell is a mum of two. Nia is still breastfeeding and waking repeatedly through the night and Bryn is a 3-year-old boy…enough said!!

Super mom? Yep, I definitely think so!

Well done Nell, you should be very proud of your achievements, you work hard, smile throughout and have really taken on the challenges of motherhood! Congrats from the team at Tangram Wellness.

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Tangram's September Fitness Inspiration: Gloria

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This month I’d like to give a massive shout out to my wonderful client, Gloria!

Gloria has been training with me for the past 7 months. She first approached me after she’d been unable to exercise for a few years following the birth of her daughter and a few medical issues over the years.

Gloria wanted to feel healthier in her body and get her life back on track. She’d suffered from a niggling lower back and neck pain for some time and, like many of us, she was concerned about the health issues that often arise with getting older.  

Gloria initially had poor energy levels. She rated her fitness ability, aerobic capacity and muscular strength very low. These factors, however, did not halt her progression. Gloria has proven to be a fighter; she works hard and shows determination in every session.

Over time we’ve seen Gloria’s lean muscle mass gradually increase. Her body composition has become trimmer and her ability to perform advanced compound exercises has improved tremendously.

Despite rating her fitness ability as low and claiming on her first session that she detests running, Gloria’s high intensity treadmill sprints are now a regular component of our sessions and she almost enjoys them…. almost!

It was apparent from quite early on in training that Gloria’s core muscle strength required attention. This is not surprising after enduring a difficult labour and subsequent complications. We therefore made core strengthening high on our list of priorities from the beginning. By progressing her workouts gradually week by week, Gloria has managed to reconnect her inner core unit which was shattered during pregnancy.

Learning how to properly activate her Transverse Abdominals during each exercise has not only strengthened her core and flattened her tummy but also means she no longer suffers from chronic lower back pain.

A true testament to Gloria’s determination with her training was made apparent over the summer. Gloria spent a couple of months back in her homeland of Italy visiting family and friends across the country.

Before leaving, Gloria voiced concern over the fact that she wouldn’t be able to train for two months. She worried that the progressions she’d made, especially regarding her core strength, would be lost. I devised a core strengthening workout plan for Gloria which she could perform anywhere, anytime…and she stuck with it! 

The hard work and consistency paid off. By sticking to this 20 minute plan, 3 times a week for the entire 2 months, Gloria has returned to Singapore in great shape. Her core strength is awesome and we can continue to push her in her sessions, without the usual holiday setbacks…this makes me a very happy personal trainer.

For Gloria, personal training has been a lifestyle change. She looks and feels so much healthier, her energy is high and she really enjoys herself in her training sessions! For her consistent hard work and excellent results, Tangram applauds her in being September’s client fitness inspiration! Well done Gloria, from all of us at Team Tangram. xx



 

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