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Since launching the online version of our Pre and Postnatal
Fitness (PPFS) certification course in 2007, we have had students from
over 45 cites in 11 countries. To be specific: Australia, New
Zealand, Belgium, Italy, Spain, Egypt, U.A.E., the U.K., Ireland, the
USA and throughout Canada.
We support our very distant students through email and skype.
There is something special about those late night/early morning skype
sessions. We break down the barriers of language and geography through
technology and patience. As a result we make a difference in the lives
of women around the globe.
Our most recent PPFS graduate is Shaden Asad from Jerusalem. Shaden is a certified Pilates instructor and Childbirth Educator. She is breaking some serious ground. She is the first pre and postnatal fitness specialist in her country. Now that's impressive.
We recently interviewed Shaden...
Fit 4 Two: Why did you decide to take the Fit 4 Two PPFS course?
Shaden:
"I needed an online certification program, and decided to take the
challenge to pass this specialty to the women in my community, which
made me the first prenatal/postnatal certified fitness specialist in
Palestine."
Fit 4 Two: Now that you are a certified pre and postnatal fitness specialist, how will you apply what you have learned?
Shaden: "I offer childbirth education classes to expecting couples at my small studio "Hareer Mother & Baby Wellness".
Becoming a Pre and Postnatal Fitness Specialists will add a lot to my
special services to pregnant moms and surely after birth. Becoming a
Childbirth Educator and a PPFS came out of my own experience through
pregnancy and childbirth; it empowered me and I enjoyed every second of
it by becoming well informed and helped me and my partner take well
informed decisions. Simply I wanted every Palestinian woman to have this
chance as well."
We look forward to hearing from Shaden as she begins her journey as a certified PPFS.
For more information about taking the PPFS by distance education click here.
If you are a certified PPFS, you know that when a woman has Diastasis Recti (DR) we should
advise her to avoid exercises that engage the rectus abdominal
muscles. Obvious no-nos include crunches, curls and sit ups. But what
about the less obvious agitators?
The Front plank.....from toes or knees
The front plank, regardless of whether you do it on your toes or knees, most definitely fires the rectus abdominal muscles.
Push ups....from toes or knees
A pushup is a front plank with movement. In other words it is a really hard front plank that also works the chest, shoulders and triceps.
Tricep Press down with cable or band
This one is super sneaky. Go try it. See? When you press your fists down to your hips your rectus abdominal muscles turn on significantly.
Do you have any to add to our list?
Finding it difficult to stay disciplined with your pelvic floor exercises on your own? Feeling like you need more instruction and cues? You're in luck...there's an app for that! Download the Fit 4 Two-approved Pelvic Floor Trainer App and enjoy both visual and audio routines at your fingertips.
Ready to try a Fit 4 Two class? Contact your local Fit 4 Two Instructor for a pass to try a FREE class.
This Tummies 4 Mommies workout is safe and effective for women with or without Diastasis Recti. In fact, it may help to reduce abdominal separation. Find a comfortable spot where you can sit, lie down or be on all fours. Let's get started!
1. Hands and knees: Cat & Cow. Inhale as you extend your spine (cow) and look up to the ceiling. Exhale as you round your spine (cat) and look towards your navel. Repeat 10X.
2. Elbows and knees: Tummy Toner. Inhale to prepare. As you exhale, draw your navel into your spine. You are activating your transverses abdominal muscles...also called your corset or tummy-flattening muscles. Repeat 10 Xs.
3. Elbows and toes: Front Plank. Breathe as in #2. Aim for 10+ breath cycles. Abdominal Separation? Do not do #3. Repeat #2 instead.
4. Sit or lie comfortably with a long spine: Tummy Toner Inch-by-Inch. Inhale to prepare. As you exhale, draw your navel one inch towards your spine. As you exhale, draw your navel two inches towards your spine. Continue with this pattern until you reach 10 inches.
5. Hands and knees: Super Mom. In hale to prepare. As you exhale, extend opposite arm and leg. Draw navel o spine. Keep hips square. Inhale to return. Exhale as you do other side. Repeat 10X.
6. Elbows and toes: Front Plank. Breathe as in #2. Aim for 10+ breath cycles. Abdominal Separation? Do not do #6. Repeat #2 instead.
7. Elbows and Knees: Cat & Cow. Same as in #1 but focus on stretch aspect. 5X
8. Rest in a restorative position like child's pose or shavasna for 1 minute.
Finding it difficult to stay disciplined with your pelvic floor exercises on your own? Feeling like you need more instruction and cues? You're in luck...there's an app for that! Download the Fit 4 Two-approved Pelvic Floor Trainer App and enjoy both visual and audio routines at your fingertips.
