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            Probably one of the top three body parts that women would like to improve are their glutes.  If you’re unfamiliar with the technical term Gluteus Maximus, you probably know it as one of its more common synonyms… it still amazes me how many there are.  Here are some I have heard around:  Butt, Booty, Bum, Backside, Fanny, Hiney, Rear, the list goes on—you can sing along at any time here.  Also, who can forget the famous line “Honey, does my butt look big in these jeans?”  Picking up your favourite celebrity magazine is pretty much a collection of the top “bad asses” in show biz.  Many will argue, but all can agree that stars like Jennifer Aniston, Haley Berry, Cameron Diaz, and Jessica Alba set the bar for the ultimate butt.  Is it foolish to aspire to such lofty heights?   Obviously genetics do play a role but everything is open to improvement.  Let’s get real and down to business.  The simplicity comes from diet and exercise.  See you are smarter than you think--you knew that already!

So you’re having a baby?

Oh, you’ve just had one!

Then you might have heard about these Pelvic floors. 

My husband cringed when he overheard these two words -- he thought it was another home renovation project – some fancy Swedish design that I was about empty the savings account for!       

The pelvic floor muscles aren’t covered much in the fitness magazines.  These muscles are what hold the bladder, womb and bowel in place.  They cover from the pubic bone in the front to the base of your spine at the back.  As a result of giving birth, these muscles become weakened.  At first you might have thought big deal—this hasn’t much to do with getting rid of these extra pounds after the baby!  But that first sneeze or laugh changes your priorities fast!  (Postnatal urinary incontinence—you’ve got involuntary leaks of urine!)

It’s one of the least talked about side effects of giving birth.  So how about some tips on how to address our pelvic floor after having given birth. (Husbands, don’t fear!)

Even though you may run, do weights or workout, that bears no relation to your pelvic floor internal muscles that need to be addressed and exercised separately.   You must strengthen this area in order to have it return to its original state.  Also note, high impact movements done with a weak pelvic floor makes matters worse. 

So ladies, pelvic floor exercises (also known as “kegels”) are probably one of the most important exercises you can do on a daily basis.  The beauty of these is you can do it anywhere and no fancy equipment is required.  Start with 10 and work your way up.

How to do it? Start by doing your “kegels” lying on your back.  This lets the rest of your muscles relax so you can focus on the pelvic floor.  Now contract your pelvic floor muscles (the same you would if you were stopping your pee from flowing).  Hold for a few seconds and then release completely and repeat.  Don’t feel discouraged if you can only hold it tight for 1-2 seconds, this is a start and it is OK.  If you are only a few days post natal or are very weak in the area, a few seconds is all you’ll be able to do.   Work your way up from there with a few more seconds each day.  Get it up to 10 seconds each hold.  Now after you have practiced this laying on your back, you can now start taking your exercise on the road. (Standing in line, on the TTC, etc.)  You should aim for 50 a day and over a few weeks, up to 120 a day.  Getting up into the 300 range is challenging but the additional benefit is women with strengthened pelvic floor muscles are more likely to be orgasmic and have a more satisfying sex life!  And that’s the kind of floor that will bring a big smile to husbands all over the world!  

THE THREE COMPONENTS TO A

TRIMMER, HEALTHIER YOU!

Summer is here and you have decided to finally make the changes required for your summer wardrobe.  Where to start?  Let’s go over the three components that you’ll need to get it all zipped up. 

It requires all 3 components:

1. Cardio
2. Strength training
3. Diet 

If your diet consists of chips, chocolate and wine there is no amount of cardio or weights that can save you.  So what is the ideal way to eat? 

Start by trying to eat 5 or 6 small meals per day.  Shoot for each meal 2 to 3 hours apart.  With each meal consisting of a protein source, whole grain carbs, and veggies.  If you feel the urge to order and eat the family pizza deal, you have probably gone more than 3 hours since your last meal.  So eat more often, smaller meals, and balanced (protein, whole grain carbs, veggies). Keep this rule in and voila you keep your metabolism burning constantly.  The beauty is our kids can eat this way too.  They benefit from this in health, brain development and also attitude!  I agree it does take a bit of organization and packing of healthy snacks for meals away from home but practice soon gets you to the point where it seems you always did it this way.  It will keep you satisfied, healthy and best of all trim.

After working with the change in your meals, you have the fitness components, cardio and strength training.  There are many avenues that your fitness road can take as there are no real right or wrong ways.  The main thing I can suggest is keep it fresh and keep mixing it up.  If you partake in a boot-camp program try the next month with a run, bike, rollerblade or straight cardio program with weights.  This can be as simple as push-ups and walking lunges and some dips off a bench for your arms.  Then switch it up again and try to challenge yourself further.  Try a personal trainer for a tougher workout and to have someone help you so you are doing it correctly.  Ideally no workout is exactly the same as the last one.  This is one of the secrets to getting great results.  Your body keeps guessing and your friends as well will wonder how you got those nice chiselled curves so fast.