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The View Studio St Andrews

Pilates and Fitness Studio in St Andrews

IS YOGA ACTUALLY A CARDIO EXERCISE?

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Can YOGA really be classed as cardio exercise? 

try a power yoga for a cardio workoutWe feel the cardio workout from yoga, don’t we? But does it really count?

Traditionally this has always been up for debate, but according to a new study the answer is categorically ‘Yes’, as long as you do it fast enough, it is possible for you to burn serious calories equivalent to a light aerobics’ workout. [Read more…]

Another 5 FAQS Abdominal Separation (Part 2)

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Here’s Part 2 of “5 FAQs on abdominal separation”.

Abdominal SeparationI hope you found the previous blog post informative.
I’m often asked about diastasis recti (the medical name for abdominal separation) by postnatal clients and do believe that education is key when it comes to rehabilitating this condition.

Below are 5 more FAQs about abdominal separation, which I’m happy to answer:

WILL THE GAP GET WORSE IF I HAVE MORE CHILDREN?

If your alignment is way off and you have a lot of poor postural traits, then it’s possible that the more pregnancies you have, the wider the gap in your abdominals will remain.  If your diastasis recti wasn’t tested after your first baby, then after subsequent pregnancies, you’re more likely to have a slightly wider gap each time you get pregnant.

[Read more…]

5 FAQS About Abdominal Separation (Part 1)

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Some Of Your Abdominal Separation Questions Answered.

Continuing with our focus on abdominal separation or diastasis recti as it is formally, or medically referred to.
Abdominal Separation - Your Questions AnsweredBelow are 5 FAQs often asked about abdominal separation, which I, Sam Mace am happy to answer:
WHAT’S CONSIDERED A DIASTASIS?
When you, your GP or myself who is Ante/Postnatal trained, checks your abdominals for any separation, we’re looking for a gap of less than 2 fingers in between the six-pack muscles, above and/or below the belly button.  If the gap is wider than 2 fingers, then it’s considered a diastasis, or abdominal separation.

[Read more…]

Why Fixing Abdominal Separation Needs A Broader Approach Nowadays

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Try the following from The View Studio to fix Abdominal SeparationWhen it comes to fixing abdominal separation, gone are the days when I can just say:
“Here are 4 exercises for you. Do them every day for the next month and let me know how you get on”
Sorry – was that what you were after?
A quick-fix?
Unfortunately in our Insta, have it now world, focussing solely on your mid-section and training just your abdominal muscles in an effort to ‘fix’ any distension in your tummy muscles is what’s called ‘spot reducing’.
Put simply, ‘spot reducing’ is where you focus on just one muscle group, one body part, or just one area of your body and try to tone the hell out of it!

[Read more…]

10 top tips to press pause on the happy chaos in your life.

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Press pause in your life.Being a new mum to a 9 month old baby boy alongside running my own business, and working my way through all the domestic chores as well as not forgetting to walk our two dogs leaves me feeling frazzled. I have friends who are now onto their third and fourth child and I think, boy oh boy their lives must be even more hectic. One friend described it as, ‘happy chaos’
Finding those moments of calm, can feel like finding a needle in a hair stack most days. However, fitting in a little ‘time-out’ does help to improve mental clarity, improve memory and increases concentration helping us make coping with life as a mum or busy individual just that little bit easier.

Here are 10 REALISTIC tips to press pause

[Read more…]

Is your diet having an effect on abdominal separation.

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What Foods Help Heal Abdominal Separation?

Healthy Fruit and VegSo, seriously, how’s your diet at the moment?  Is it packed full of all the vitamins, minerals and nutrients a busy mum needs?  Or, do find yourself constantly eating on the run, not making time to eat, and you are therefore constantly tired?
Ok, so life with a newborn certainly is not easy.  You’re not sleeping very well, and your baby’s nowhere near sleeping through yet!
As you know, nutrition plays a massive role in weight loss.  Today, we take a look at fat burning foods.
I hope, with a bit of tweaking here and there to your current eating plan, you’ll feel less sugar cravings, feel less hungry and feel more energised in the process.

[Read more…]

Plantar Fasciitis

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Painful sore heels. Could it be plantar fasciitis that is debilitating you?

Sore HeelsPeople can suffer from plantar fasciitis all year round, however in summer the number of cases definitely seems to increase.

Plantar Fasciitis is the most common kind of heel pain. It is caused by the ligament – the plantar fascia that connects the heel bone to the toes gets strained. Straining this ligament causes it to get inflamed and irritated, weak and swollen.

Middle aged people are most likely to suffer from plantar fasciitis along with athletes and soldiers.

The most common causes include:

  • Being overweight
  • Having flat feet
  • Having high arches
  • Walking, standing or running for long periods of time
  • Wearing ill-fitting footwear
  • Suffering with tight calf muscles
  • Suffering with tight Achilles tendons
  • Excessive pronation – rolling in of the feet inwards when walking

[Read more…]

Why Sit Ups Won’t Fix Abdominal Separation

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Why Sit Ups Won’t Fix Abdominal Separation or Flatten Your Stomach
If you’re prone to storing weight around your midsection; you’ve had a baby recently; you’re desperate to get rid of your ‘mummy tummy’; and/or, despite every attempt at exercise, that pesky section of fat under your belly button is still there, we are here to help.
Today, we reveal the truth about the fitness industry’s most popular abdominal exercise, and why it’s so ineffective at toning that mummy muffin top and more importantly, why it’s not appropriate for new mums or anyone presenting with abdominal separation.
Education’s vital, particularly if you’re in the postnatal period, and the more knowledge you gain about the changes your body went through during pregnancy, the clearer this issue will become to you now.

[Read more…]

Phone Addiction – are you guilty?

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Image of person checking their phoneI am hugely guilty of checking my phone A LOT! In fact, my husband even gave me a Valentines card this year that said, ‘There’s no one else I would rather sit beside and look at my phone.’

Constantly checking phones can be tied up with anxiety or even insomnia issues. Apart from the above Valentine’s card, I am also hugely aware when spending time with my 7-month, old son that I want to be present with him, not scrolling through my phone. Sometimes this can prove difficult if I am trying to juggle work related queries, however it’s all about finding balance and allocating specific time to check your mobile. [Read more…]

What is abdominal separation?

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Abdominal Separation

Separation of the Abdominal MusclesEveryone has abdominal separation. Diastasis recti happens when there is a gap of 2 fingers or more. Abdominal separation is most common after having a baby. What happens during pregnancy is the six-pack muscle (Rectus abdominis), which runs down from your breastbone to your pubic bone, is joined together by a fibrous sheath called the Linea Alba. This mid-section of the body stretches and expands to allow room for the baby. The muscles don’t actually split; it is more an abdominal “separation”. A bit like a piece of cling film coming apart. [Read more…]