Learning to Eat Well For Results & Balance
So often people say to me, “What?! you are eating THAT?!” It’s a common assumption that because I maintain a fit physique year around, that I am very restrictive with my diet. I eat the way I’m sharing with you. I love to work hard (strength training burns a lot of calories!), I have developed healthier LASTING eating habits, and I still keep lots of treats in my diet. There are seasons I buckle down to shed a bit of weight. There are seasons where I am much more relaxed and rely on my habits I’ve developed. I can’t wait to hear from you someday about how you’ve navigated along your fitness journey to this place. We will toast a glass of wine to the occasion…. and not feel one bit guilty about it. #cheers
The Science (Not Fiction) of a Flat Tummy
By Erica Willick
Watch the Periscope
Some people love the science! They get all fired up to know about the why’s and how’s. Others say, “just tell me what this means & cut to the chase!” This blog is a blend for both camps, to give you the background and talk intelligently to you as women who want real results - not gimmicks!
First, let’s talk about why crunches don’t work for us moms. I saw this really great demonstration by a physiotherapist group called Bellies Inc. on why crunches are not ideal for moms seeking a flat tummy. So I figured I’d roll the video camera during a recent Periscope we did to show you too!
The video gives you a visual and some background science to understand why crunches don’t work. Why? Your tummy’s connective tissue (linea alba) is compromised when you crunch or forward flex – making a tummy pooch worse!
For you science geeks, let’s go one step further & check out your ab anatomy here >
Notice the piece of connective tissue running down the middle, and how it holds the two six-pack muscles (“rectus abdominis”) together. These ab muscles then sit on top of a deeper layer of ab muscles called the “transverse ab”. It’s this deeper layer of muscle that was stretched (and stretched) when our stomach grew (and grew) as we made our babies.
Science Conclusion #1: the science suggests focusing on the deeper layer of muscle (“transverse abs”) to create a flat tummy.
Next, take a step back and see your abs as part of what they are -> Abs are part of a CORE SYSTEM. When you just focus on your abs and expect a flat tummy, it’s like wanting a polished face and then focusing all your attention on lipstick (what about mascara and powder?!). You need to include the connected parts into your ab training!
Here’s your amazing mom Core System:
Notice how there are 4 parts to your core system, and yes your pelvic floor is part of it too! These four pieces of our anatomy are supposed to work together: through breathing, through stopping leakage, stopping internal organs from coming out, and this core system keeps everything nice and strong from the inside & promotes a flatter tummy! When it’s not working together and strong, it results in a poochy-look (aka “mom pooch”).
Science Conclusion #2: the science suggests we need to incorporate our entire core system (pelvic floor, transverse abs, diaphram, multifidus) to create to flat tummy.
A lot of physiotherapist, they do know this stuff, yet it’s “fitness people” that are telling everybody else something different with gimmicky exercises that make eye for catching IG videos, but not a flat tummy. The female body is super amazing, but it’s complex!
Now you know! A+ in Science for Mom! :)
WANT MORE? You might be interested in...
3 Tips: Can A Busy Mom Be Next Level Fit?
Getting on Track: I KNOW You & You do Hard Stuff
3 Reasons "Abs Are Made In The Kitchen" Is a Lie for Moms
Long Term Fit Mom: 3 Common Traits
It isn’t a magic workout plan that keeps us motivated. We aren’t super human. There are days that we want to skip the workout. There are many days that we do skip! But it wasn’t the workout’s fault. It was our mental state. We were feeling tired, stressed, too busy, pmsing, etc. and we thought for a minute the workout needed to slide. But we realize time and time again that the workout… whatever the workout is… helps us. And we go back the next day. Year after year.
I Want to Get Fit! Where Do I Start?
Do you have the MOTIVATION to get fit, but have no idea where to start?
You want to! You are ready! But what is the first step, busy mom?! Plan to be more active now. Start making it a part of your lifestyle. Time to lace up the sneakers, momma. You don't have to have all of the answers to just get started.