Want to fall in love with your mummy tummy? Read this.

GalleryJune 23, 2015June 23, 2015karenllaing 1 Comment

It’s a human phenomenon many women would rather didn’t exist.

The mummy tummy.

That jiggly little (or large) bit of fat or loose skin that clings around the middle regardless of well intentioned efforts to shift it.

Fitness trainers love it: ‘Join me and lose your mummy tummy.’

And last week poor Zara Phillips was publically compared to the genetically blessed (if you think slim is a blessing) Princess Kate for her pronounced post baby mum tum whilst having fun at Ascot.

Speculation as to why she might look this way when other royals don’t has followed. Could she have abdominal separation? Could she just be carrying extra baby weight?

Stop. Stop. Stop.

I’m speaking out in defence of the mum tum.

Before giving birth to Isaac (now 4) I was anxious about my post pregnancy tummy. Would I ever get my smooth tummy back with a neat tummy button?

Isaac came, grew and was squeezed out – nearly nine pounds of him in my 5’ 3” frame. Miraculously I only got stretch marks in the last month of my pregnancy but my mum tum was born. A little bit of loose tummy skin and fat that had a mind of its own when I moved anywhere quickly.

Then came Naomi (now 16 months). By this time I was considered an ‘older’ mum. Pregnant at 36 and delivering at 37. My skin was older and therefore less elastic. My bump grew quickly, the stretch marks stretched some more and got stretch mark friends. The resulting mum tum was more loose skin that now resembled the more mature cast of Benidorm whenever I leant forwards.

But what of it? Why should I be ashamed of it? Admittedly I’m not overweight but I’m certainly not lean. My mum tum is a separate entitity with a life and a mind of it’s own. But I’m quite proud of it.

Why?

It’s my badge of honour.

Every roll, wrinkle, wiggle and jiggle is proof that I grew my beautiful babies. Proof that I was stretched just beyond my skin’s limit to grow two human beings. Proof that my soulmate (aka husband) and I were blessed beyond human understanding to conceive and have responsibility for two beautiful human beings on this earth.

My kids have learned that blowing raspberries on mummy’s tummy makes a much fruitier noise than blowing raspberries on daddy’s firm tummy.

It doesn’t stop me from doing anything. Yes I had a small abdominal separation but that’s almost fixed now and yes I carry more fat than is healthy for me around my middle since I eat more sugar than is good for me and struggle with anxiety over my kids and my work. But it’s me and it’s real and I don’t ask for your opinion on it.

Neither, I’m sure, does Zara Phillips.

Karen Laing is a pre and post natal exercise specialist, writer and speaker. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.

Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex. TWITTER: @fitschoolessex FACEBOOK: ccfitschool WEBSITE: www.fit-school.co.uk

Pay As You Go Pilates

GalleryNovember 11, 2014November 11, 2014karenllaing Leave a comment

“I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They’d be happier.” – Joseph Hubertus Pilates, in 1965, age 86.

Pilates isn’t a ‘drop in’ option

Well my classes aren’t anyway. I used to teach in gyms but always got frustrated that I couldn’t help my regulars progress as much as they could have done because of the restraints of newcomers popping in and out each week.

This isn’t a criticism on beginners wanting to get started (or on my lovely committed gym goer participants). Regular readers will know I love beginners and I’m all for just moving a bit more. That is indeed my fitness mantra. But Pilates is a system of exercise best served with regular practice and experience and it’s no surprise to me that the participants who re-book, reap the rewards of Pilates, rarely (if ever) get injured and who are my class superstars, are those who are there week after week and NEVER ask, ‘do you do pay as you go?’ [The answer, by the way, is no].

And here’s why:

Consider gardening. You could dip your toe in, plant a few bulbs and hope for the best. Spring comes and a few bloom but you never really figure out why they’re a bit average and what happened to the 80% that have just bolted and failed to flower. Or perhaps you plant some herbs. Another good starting point. You get a bit of fresh rosemary but your mint goes to seed, the thyme dries out and caterpillars destroy what was left of your basil.

This is pay as you go gardening. There’s a little reward but when it goes pear shaped you wonder why you bothered.

If however you learn from your own mistakes and experience, ask advice and questions from those with more experience, immerse yourself in books or magazines and just get out there a bit more often to spot the garden critters and changing environment, your efforts will bear much fruit.

And so of course it is with Pilates, as with any structured exercise programme but particularly with Pilates (and I know of course I’m biased here), commitment and practice lead to progression, results, understanding, awareness and that all important flow. Suddenly an hour slips by in a couple of breaths; an advanced exercise you’d previously considered impossible feels achievable and really great; and your body feels – well just amazing!

It’s like your body can breathe and you sleep so deeply.

If you’ve experienced our Fit School ways, you know we’re about progression. Our classes are programmed to progress and build. There are tweaks and different ways of doing exercises. There may even be a change of instructor or pace but it’s all leading to the same end. A little progress from the week before.

I do of course understand that work commitments or childcare can make ‘drop in’ or ‘pay as you go’ the only realistic option and of course it’s better than none at all. But if your back is troubling you, you plan on running a marathon or you’re trying to get to grips with your post natal rehab, regular, committed practice is key to bearing that magic Pilates fruit.

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.fit-school.co.uk

Pilates isn’t an abs workout

GalleryOctober 21, 2014karenllaing Leave a comment

PILATES IS NOT JUST ABOUT TRAINING YOUR ABS. YES THEY ARE PART OF THE PROCESS AND AN INTEGRAL PART OF MANY EXERCISES BUT THERE IS A LOT MORE TO PILATES THAN YOUR TUMMY.

There are some exercises which look or feel similar to abdominal crunches and there is a place for abdominal strength and control when it comes to a healthy body but no amount of Pilates style ab work will send your six pack pinging out of your torso if you have flab on it. Myself included.

Conversely, abs don’t have to be strong to be seen. I’ve seen six packs on lean mean who can perform fewer exercises than the average post natal mum returning to the mat. And let’s not forget the best sprinters in the world who have abs you could dry your clothes on but who I very much doubt do the numbers of crunches I’ve seen performed in the average gym abs blast class.

Aside from whether or not you choose to attend or deliver a class comprised entirely of abdominal work, let’s consider the issues associated with some abdominal work. Yes, those pesky pelvic floor muscles. Any pelvic floor weakness or prolapse, or an abdominal separation (diastasis recti) will not appreciate (understatement) crunches. If want to know more about this have a read of my post on how NOT to get a flat tummy by doing sit ups. That’s not to say you can never do them again – but a post natal specific programme is essential before rolling headlong into a ‘one size fits all’ Pilates session.

Pilates is about balance. Your body is designed to move across many planes. Forwards and backwards, side to side and twisting. Think about a gymnast on a beam or on a pommel horse. Consider how they move their bodies. Come to my classes and you’ll know that we work through a variety of exercises as if your body was being spun around. Why? Because we are ‘multi-planar’ beings and things go wrong/start hurting/get expensive when we STOP MOVING, not necessarily when we get weak (I’ll talk about this more in my next post about core strength).

Now of course if training your abs lights your fire and makes you feel good, by all means do it but equally don’t misunderstand Pilates as an abs workout and then leave feeling a bit disappointed. Enjoy the way your back works and your glutes work. Enjoy the way your body moves. Go with the Pilates flow.

See you on the mat!

Next time … Pilates isn’t about core strength.

Pilates isn’t about sculpting body beautiful

GalleryOctober 14, 2014October 14, 2014karenllaing 2 Comments

I’VE been teaching Pilates for at least 10 years now and I confess, I look back at my early days and cringe a little at how I taught or what I focused on. Of course at the time, my theory and practical knowledge was up to date but modern science combined with Joseph Pilates’ original exercises, my own experiences and education (most recently from the brilliant JPilates) have created a very different ‘Karen’s Pilates’ from what I taught 10 years ago. I was also much more likely then to be swayed by the more vocal participants in my classes!

As in all professions, experience and training influences and shapes you. I believe that where I’m at now would hopefully let Joe P rest easy under his daisies. It’s true to me and to the participants I work with.

Of course as my experience evolves I get a bit ‘fussy’ about what other forms of ‘Pilates’ are out there. I don’t believe in one size fits all but I am in this profession to improve lives and health. Wellbeing.

So I’m penning a series of articles about what Pilates isn’t. That doesn’t mean if you enjoy your chosen class it’s wrong – it just might not be Pilates. And there is a brilliant magic and flow in the process of Pilates, which you, your body and your wellbeing might just be missing out on.

PILATES IS NOT ABOUT SCULPTING BODY BEAUTIFUL. PILATES ISN’T AESTHETIC LIKE A FIGURE MODEL’S GYM PROGRAMME. PILATES COMES FROM THE INSIDE OUT. PILATES WON’T MAKE YOU THIN AND IT WON’T WHITTLE YOUR WAISTLINE.

THE FAT THING.

Fat is fat. No amount of roll ups, teasers or gym crunches will drop belly fat. Fat loss starts in the kitchen, continues in the gym (with weights or interval training), is massively complemented by Pilates and graduates with a happy symbiosis of all of the above.

PILATES IS INSIDE OUT

If we focus first on the outside, we are likely to neglect the inside. By inside I mean back and joint health, muscle imbalances, pelvic floor health, hips, shoulders, breathing, stress and TENSION. In fact years of experience have shown me that the Pilates participant who comes from the physiotherapist, where pain has motivated them is generally much better at Pilates (if there is such a thing) and progresses quicker than the gym bunny who wants to get thin.

PILATES ISN’T ABOUT BEAUTIFUL PEOPLE

You know what I mean. All those stock photos of models looking serene and just occasionally doing a bit of Pilates in a well lit studio without a squidge of fat or under-eye baggage in sight. Now I’m not anti-pretty (I should say I consider all my participants beautiful) but I am anti putting anyone off exercise. In my classes we have fat rolls, we have ‘retro’ workout gear and the occasional hairy leg (sometimes a little parp too) but we are all doing it. Striving to look after our bodies, not just to show them off.

Of course, I’m not ignorant to the fact that how we look is a driving factor behind exercise but let’s not lose sight of wellbeing and let’s not lose sight of Pilates.

Focusing on toned tummies to the detriment of our backs will not serve us long term. And when your motivation is looks over health you are far less likely to stick to exercise.

If you DO want to change the way you look, then yes do Pilates but do HIIT training, eat clean, cut out alcohol and processed sugars, sleep more, unwind, train with weights and have fun.

https://alittlefitter.com/2013/06/04/sit-ups-the-fastest-way-to-a-flat-tummy-after-having-a-baby-i-lied/

https://alittlefitter.com/2013/10/22/want-a-flat-tummy-my-top-5-dos-and-donts/

https://alittlefitter.com/2013/06/07/10-golden-rules-for-a-flat-holiday-ready-tummy/

Next up … Pilates is’t an ab workout.

Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.

TWITTER: @fitschoolessex

FACEBOOK: ccfitschool

WEBSITE: http://www.fit-school.co.uk

Pilates Foundations

August 5, 2014August 9, 2014karenllaing Leave a comment

Pilates Foundations is a new course designed for those new to Pilates, returning after injury or illness or pregnancy. The classes follow a similar programme to the Monday Pilates classes and you can still expect to progress, learn and move your body – this class focuses more on technique and adaptations where necessary.

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

It’s time we stopped ‘using’ Pilates and just did it?

June 3, 2014karenllaing 1 Comment

In the world of Pilates we’ve got accustomed to ‘using’ Pilates exercises to help participants back to health following an injury, illness or pregnancy. But by doing so, have we lost some of the flavour of what Pilates is really about? A workout.

Physiotherapists often refer patients to me to ‘improve core strength’ (that term in itself is fodder for another post).Pilates is fantastic for back health but contrary to popular belief it’s not physiotherapy. It is a workout first and foremost and many of my participants require extra homework dependent on their specific needs. We work through a range of both strengthening and mobility work from a variety of interesting angles! Tight muscles and immobility are greater enemies of back health than muscle weakness. This is something I too am constantly learning about. I’m not saying this to put anyone off. My participants range from early 20s to mid 80s and there are always adaptations or props which make it suitable to all.

All my classes are programmed, so we work through a programme over a 6-8 week period with the aim of improving not only strength and mobility but understanding of Pilates and ability to do the moves. I’m doing this myself a lot at the moment since I’m just returning after having my second child, now 4 months!

In my opinion, fitness professionals (myself included) can get so caught up in what’s best for us that we’re in danger of losing sight of the things in life that make us happy. Like chocolate cake! Plus pain can make us afraid of doing certain exercises for fear of making it worse.

One hour of Pilates once a week will not break your back, it’s the remaining hours you spend slumped in a chair, tight with anxiety or sleeping at funny angles that do that for you. So stop being afraid of exercises that seem a little more challenging.

There is a place for Pilates exercises to help get you back to fitness if you begin a little broken and if you just love feeling the burn in your abdominals then abs away but remember your poor old back needs some love too. Let’s just not lose sight of Pilates, the workout. Perhaps it’s time we brought our bodies up to Joseph Pilates’ high standards rather than water Pilates down to suit our broken bodies.

With thanks to Joanne Cobbe of JPilates for inspiring some of the above concepts through ‘The Moves’ Workshop. If you liked this post, check out Jo’s take on the subject: http://jpilatesblog.wordpress.com/2014/01/20/when-did-pilates-become-the-easy-option/

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

5 Good Health Habits

January 8, 2014karenllaing 3 Comments

It’s that time of year when media bombards us with health crazes, detoxes, diets and food fads (and fallacies).

So rather than confuse you further, I’m here to simplify life with some easy to adopt, good health habits which should perk up any sluggish system:

1. Start each day with a Morning Zing. Either fresh lemon or lime juice in hot water or half a teaspoon of bicarbonate of soda in a glass of water. Both will help start your body in an alkaline way, which is great for health, fat burning and just making you feel good.

2. Take a 20-minute brisk walk every day, ideally before midday to catch as much daylight as possible. This will rev up your metabolism and (especially if you’ve been stuck at your desk or at home) give your eyes and brain a break. Walking is low impact but will get your joints moving.

3. Have protein and two portions of vegetables with every meal. This is a tough one but both your body and your mind will benefit from this good health habit. Your brain needs protein, especially in the winter months, in order to synthesise happy hormones. Vegetables help to alkalise your body and are packed full of vitamins and protein will keep you full between meals.

4. Avoid snacks between meals. There was a time when health sciences taught grazing for health but in the past few years this has been turned on its head. If you are keen to drop some Christmas lard, shape up for an event or just regulate your hormones, going cold turkey between meals is best. This will automatically cut out ‘extra’ calories from your diet and you’ll have to meal plan to make sure you’re getting enough nutrients in your main meals.

5. Drink at least two litres of water every day. Yes, I’m sure you’ve heard it before but hydration is key for optimum health. You might be omming your way through yoga or clocking up the marathon miles but without enough water on board you’ll be under performing.

And finally (the bonus ball) … get your zzzzzz’s. At least seven hours beauty sleep a night. No TV’s or technology at least 30 minutes before bed and in as dark a room as possible.

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

Sugar Detox: Starts this Sunday, 5th January

January 2, 2014karenllaing 1 Comment

Happy New Year to you all. I hope you had a great Christmas, with a chance to relax, unwind and spend quality time with friends and family.

Seasonal excesses can leave many of us feeling a little bloated and lethargic. Not just because of too much turkey and Christmas pudding. Did you know that for the majority of us, a month of eating differently and a change in routine can alter the nutrient balance in our bodies. That, coupled with winter’s lack of daylight and less exercise, is a recipe for sluggish systems and often low moods.

So the Fit School team have created a Sugar Detox plan. It’s a 10 day, online plan and it starts this coming Sunday, 5th January (Sunday will be a bit of a preparation day so you can hit the ground running on Monday, 6th). It costs £15 for Fit School members and £20 for non members.

Over the course of the 10 days, the plan will help wean your body and mind from the sugar hit over the last couple of weeks. For some, the increase in sugar started as early as December! So here’s why we have created a Sugar Detox.

The three main nutrient groups in our diet are carbohydrates, proteins and fats.

We consume these nutrients in varying ratios. Here are some common sources:

Carbohydrates

Fruit;
Vegetables;
Cereals;
Grains;
Milk;
Alcohol (see note below *); and
Anything containing sugar.

Carbohydrates can be further broken down into the following:

Starch;
Sugar; and
Fibre.

*Alcohol is a separate group all to itself. You get all the calorific effects of a carbohydrate (the side effects of simple sugars) and none of the benefits (despite some blood thinning properties – although you can get these from other sources).

Here is a breakdown of how one Fit School member’s diet changed over the festive period.

	Pre-Christmas	Average December	December with drinks/sugar
Carbs	45%	63%	62%
Protein	30%	12%	8%
Fats	20%	25%	30%

So the big change is increased carbs in the form of sugars, less protein (except Christmas day) and more saturated fats (from processed foods).

The calories in the three examples were roughly the same but to explain why counting calories isn’t always beneficial, below you can see the calories just from food.

Pre Christmas – 2000
Average December – 1750
+ drinks and sugar – 1400

Even though the calories were roughly the same, up to 600 calories were now being consumed in the form of refined sugars or alcohol which you can’t readily use. In our experience, this kind of nutrient change tends to result in little actual weight gain you might grow a muffin top and feel generally flabby. If the ratios change as they have above and you consume more calories, you will put on weight as well.

We generally exercise less in the winter, since we are less motivated. So unless you adjust what you eat, you will put on weight. Christmas then compounds the issue. You’re feeling lethargic and your clothes are tighter by January.

So this detox is to get your body back to a point where you are looking and feeling great. It will require some will power and also some support. That is why doing it in a group will help you keep going. Our golden rule with trying to create a new habit is you must not take something out of your lifestyle without putting something back in. No doubt you derived some pleasure from eating or drinking the things that you did over the festive period. So it is essential that you replace the pleasurable part of these activities with healthier alternatives. For example, drinking nothing but water for a few days is probably okay, but by day three, you’ll find that every fizzy drink you walk past will be talking to you!

We will provide:

Low sugar recipes;
Protein rich meals;
Healthy carb recipes; and
Exercise guidance.

These will all be posted daily in our Facebook group. If you have any questions, we will also do our best to answer them so you understand what we are trying to do.

Want to sign up? All you need to do is email us at fitschoolessex@gmail.com and pay £15 (for members) and £20 for non-members before Sunday via our PayPal account: fitschoolessex@gmail.com.

See you there!

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

5 steps to avoid Christmas over-indulgence

December 11, 2013karenllaing Leave a comment

IT’S such a lovely time of year. We’re all starting to feel warm and cosy, mince pies and drinkies are plentiful and the promise of Christmas lunch and trimmings looms – plus of course a few well earned days off.

But it’s really easy to overdo it, get out of your normal active routine and become surgically attached to a box of chocolates. So here are a few, I hope realistic, yet practical steps to ensure Christmas doesn’t push you off track and that a couple of days of over-indulgence don’t turn into a couple of weeks!

1. STAY ACTIVE. This doesn’t have to mean going to the gym or sweating it all out in a spin class but a walk on Boxing day morning can blast away cobwebs and keep your metabolism (and your system) revved. Plus you won’t have to experience sprout and turkey wind – let it all out!

2. FILL YOUR PLATE WITH MEAT AND VEG. The average Christmas dinner offers a feast of vegetable colour. Rather than filling yourself up on roast potatoes and sausages, go for a plate filled with meat and vegetables. You will find it easier to digest your meal, without overloading on fatty carbs.

3. LIMIT YOUR OVERINDULGENCES TO A FEW DAYS. Christmas and New Year’s Day are great feasting days and a little feasting in moderation does not a wide girth make. But if you skip your normal routine for weeks and keep munching on chocolates and goodies, you will put on a few pounds. Chocolate is still chocolate, even if it comes from Father Christmas.

4. GET A WORKOUT IN BETWEEN CHRISTMAS AND NEW YEAR. Get your kit on and walk out of the door. You will be so grateful you did!

5. JOIN A GYM IN DECEMBER. If you know you want to join a gym in the new year, skip the rush and do it now! Why?December is the quietest month in the gym salesman’s calendar and they have targets to make. Get some free gym visits in between Christmas and New Year, then sign up before 31st, just make sure you play hard ball to get a great deal.

And finally … be prepared for the New Year. At Fit School we’ll be running a 10 day Sugar Detox, a great way to start your year.

The start date is the 5th January 2014, and the programme will guide you through the process of weaning the body off sugar. To help, we’ll provide low sugar recipes, exercises and a follow up plan. You’ll also be part of a closed Facebook Group so you can ask questions and get coaching through the whole plan.

If you want:
*More energy.
*To know how to reduce your spare tyre.
*To reduce your muffin top.
*To break the hunger-sugar cycle.
*To kick start your health for the year.
*To be generally less flabby.

You can register your interest by emailing us at fitschoolessex@gmail.com or by using the contact form below. The price is £15 for members or £20 for non-members.

We will limit this to 50 spaces as we will be providing a lot of content and we need to ensure that we can help as many people as possible. First 25 people get an early bird discount.

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com