Beautiful After the Belly

Diastasis Rehab® Lose Your Mummy Tummy Workshop Coming Up!!!

2012-02-08T11:36:00.000-08:00

Its that time of year again!!! Workshop aroung the corner! Purchase to reserve your seat. Limit is 10 people only!!

Held at Cornish Chiropractic, 624 W Veterans Pkwy, Suite A, Yorkville, IL (630) 385.6200

DAY 1: Saturday, Mar 3,2012                 9:00 AM – 11:30 AM

DAY 2: Saturday, Mar 17, 2012                9:00 AM – 10:30 AM

FINAL DAY: Saturday, Mar 31, 2012        9:00 AM – 11:00 AM

ABOUT THE WORKSHOPS

· This program is 6 weeks in length: 6.5 hours of instruction broken up into 3 sessions

· Learn what a diastasis is and how it creates the “Mummy Tummy”

· You will be given a strategy to meet individual abdominal needs, based on your diastasis

· Weekly check-ins, updates, and motivation from your instructor

· Unlimited access to your instructor via email, phone, text, and skype

LEARN THE FOLLOWING:

· Basic anatomy of the abdominals

· How to:

1. Close the diastasis, flatten the belly, and shrink the waistline

2. Splint the abdominals to approximate the two halves of the recti together

3. Perform B.A.K.S. exercises properly – the Tupler Technique® foundation

4. Get up and down correctly

· Each person will be measured for a diastasis in 3 different areas, and receive a personalized assessment for fastest results during the first class, and a follow up measurement at the last class to check progress

Advanced registration is required. No day of admission. COST: $125 for entire 6 week workshop (in 3 classes). To Register: contact Bonnie Wayne: 217-719-9210, bonniewayne1177@hotmail.com

Kettlebells for ABS? Not so much - beware the postpartum body!

2012-01-23T15:47:00.000-08:00

So I see some NOT great things with kettlebells, especially for my postpartum gals! One of these exercises is great, the other three - NO! (The formatting is being weird for me - click below video)

Kettlebell Exercises for the Abs - -- powered by ehow

In this video, I LOVE the first exercise for those of you with a diastasis, but who have already started STRENGTHENING the transverse with the Seated Tuplers. If you can hold you transverse at the 5th floor, you are good to go for this one!

The second exercise in this video...UMM...a big NO for those of you with a diastasis! WHY you ask? Because of the SHEARING motion - it will make your diastasis worse! IF you DONT have a diastasis anymore, this one should be fine, although I don't like the rounded shoulder motion - there is too much of that in everyday life that we have to undo!

The brings me to my complaint of the THIRD exercise - too much ROUNDING of the shoulder! I work SO hard with my clients to undo that ROUNDED SHOULDER - such a problem for mom doing all those tasks that round the shoulders - nursing, feeding babies, food prep, computer, changing diapers - we need to constantly focus on opening up the chest and strengthening that upper back to CORRECT IT! Also - look CLOSELY at this ladies abs - there is a FOREWARD FORCEFUL MOTION - which can CREATE a diastasis!

My experience with kettlebells are to generally steer clear. Having said that I sometimes see decent exercises, but I feel too many of them are jarring for the shoulder complex in general, rounding of the shoulder, and are prone to creating a foreward forceful motion of the abs! Some of the places I train at - when I see other trainers doing these with clients and see what is going on with their clients abs - I JUST CRINGE!!!! YIKES!

No belly check this week!!

2012-01-19T10:22:00.000-08:00

The Oak Park Belly Check is cancelled due to a scheduling error! So sorry for the inconvenience!!
I will be doing a workshop in Oak Park in the spring - stay tuned!

Tupler Technique® Article in REAL SIMPLE MAGAZINE!!

2012-01-18T08:23:00.000-08:00

More and more articles are being posted - getting the word out about the Tupler Technique ®.

One of the girls in my class last night asked me if I had seen the article about it in JANUARY REAL SIMPLE MAGAZINE? I just got sent the info about it today from Diastasis Rehab headquarters!

There was also an article in JANUARY VOGUE in Spanish.
http://www.vogue.es/galerias/como-conseguir-un-abdomen-perfecto/6050/image/471615

The word continues to get out!!

UPCOMING BELLY CHECK THIS WEEK!!

2012-01-09T11:12:00.000-08:00

BELLY CHECK IS ON - Please come in!!! I Will be here until NOON!!!

This Saturday, Jan 14th from 9 AM to 12 NOON I am holding my first FREE Belly Check of the year!!
WHERE: Cornish Chiropractic - 624 Veterans Pkwy, Suite A, Yorkville, IL
HOW MUCH IS IT? FREE!!!! Get your belly checked for Diastasis Recti!
IS THIS FOR YOU? If you notice your belly doesn't look quite right, bulges out, belly button looks "weird", a burning sensation around the belly button, a bluish bulge, feels like your organs are pressing outward, your belly wont go flat, you can't lose inches around your waist, you still "look pregnant", your lower back aches, your pelvic floor is shot (incontinence, prolapse), or you are pregnant and want to avoid ANY of the above - ANY of these things - then this is for you!

THE KEY ISSUES:"When your belly gets worse or won't go away with exercise, it may not be fat. It may be your organs sticking out," said Julie Tupler, RN, the creator of the Tupler Technique® and President of Tupler Inc. "Checking your belly for a diastasis before starting your New Year's fitness resolution may be one of the smartest things you can do for yourself because it may help stop you from wrecking your belly. At our press briefing on Dec 5th, we showed you how to check your belly for a diastasis. If you know you have a diastasis, then there are certain exercises to avoid because these exercises may make the belly even bigger.

· When the abdominal muscles separate the connective tissue stretches sideways and becomes weaker.

· When you do planks and crunches, you are creating intra-abdominal pressure that pushes against the connective tissue. This force makes the separation larger.

· Trauma to this abdominal connective tissue can tear it away from the muscle and cause a ventral hernia

Please RSVP!
Email - bonniewayne1177@hotmail.com
Phone - 217-719-9210

ALL NEW Before and After Pictures - DIastasis Recti and Waist Size down to 23"!

2011-12-14T15:12:00.000-08:00

You might remember client MJ from several posts ago. But I thought a separate post was warranted with her results...there are several things to add, along with the new pictures!

CLIENT MJ
Not only did Client MJ, who initially had 2 C sections and an umbilical hernia get down to a
23 3/4 INCH WAIST (week 6 picture shown at 24 inches), AND her DIASTASIS RECTI is CLOSED, but HER HERNIA ALSO POPPED BACK IN!!

DIASTASIS	waist	upper	middle	lower
Week 1	27	3	4	5
Week 2		1.5	2.25	3.5
Week 6	24 3/8	closed	1.5	2 VS
Week 12	23 3/4	closed	closed	.25 VS

DAY 1

WEEK 6 - 24 in wasit

DAY 1 -27 inch waist

WEEK 6 - 24 inch Waist

Click for live streaming at 1 PM EST...Check Your Belly Before You WRECK Your Belly...

2011-12-05T09:53:00.000-08:00

UPDATE: WATCH REPLAY HERE: http://www.youtube.com/watch?v=RqyGSjpt7E0

Click HERE to view this Global Press Conference and Announcment LIVE in just 7 minutes!!

Here is the Link: www.ustream.tv/channel/checkyourbelly.

check your belly before you wreck your belly - STAY TUNED FOR MONDAY GLOBAL PRESS RELEASE..

2011-12-02T12:26:00.000-08:00

To receive a media pass for the Monday, December 5, 1:00pm ET press briefing, contact:

Julie Huang, Kaimen Company for Tupler Inc.

(888) 989-8808 x703

julie@kaimenco.com

Twitter: @huangjulie

Check Your Belly Before You Wreck Your Belly™
Global Public Service Announcement

Press Briefing in NYC will be live and streamed from www.ustream.tv/channel/checkyourbelly on Monday, December 5, 1:00pm ET -

- Info Card on "How to Check Your Belly" and the "Nurse’s Note" to Give to Fitness Instructors will both be available for download on Monday, December 5 -

- Calendar of Free Belly Checks will be posted online on Monday, December 5 -

New York, NY, December 2, 2011 – Just in time for the 2012 New Year, Tupler Inc. today launches the "Check Your Belly Before You Wreck Your Belly" global public service announcement to ask that everyone check their bellies for a diastasis, a separation of the outermost abdominal muscles, before starting any new workout regimen. This announcement includes a live press briefing from Union Square, New York City, that will be streamed from www.ustream.tv/channel/checkyourbelly on Monday, December 5, 1:00pm ET.

The Twitter handle is @diastasisrehab and the Twitter hashtag is #checkyourbelly.

"When your belly gets worse or won’t go away with exercise, it may not be fat. It may be your organs sticking out," said Julie Tupler, RN, the creator of the Tupler Technique® and President of Tupler Inc. "Checking your belly for a diastasis before starting your New Year’s fitness resolution may be one of the smartest things you can do for yourself because it may help stop you from wrecking your belly. At our press briefing on Monday, we will show you how to check your belly for a diastasis. If you know you have a diastasis, then there are certain exercises to avoid because these exercises may make the belly even bigger. When the abdominal muscles separate the connective tissue stretches sideways and becomes weaker. When you do planks and crunches, you are creating intra-abdominal pressure that pushes against the connective tissue. This force makes the separation larger. Trauma to this abdominal connective tissue can tear it away from the muscle and cause a ventral hernia."

She continued, "As part of our Check Your Belly Before You Wreck Your Belly Campaign, we have created new easy-to-use informational materials to make it easier for women, men, and children to check their bellies for a diastasis and understand the dangers of unchecked bellies. I’ve personally signed a "Nurse’s Note" that you can download on Monday from www.diastasisrehab.com/belly-check.html and give to your fitness professional or child’s gym teacher to be excused from doing planks or crunches."

About the Check Your Belly Before You Wreck Your Belly™ Campaign The Check Your Belly Before You Wreck Your Belly™, sponsored by Tupler Inc., consists of three key program elements all of which will be made available on Monday, December 5.

1. Live Press Briefing on December 5 at 1:00pm ET in New York which will also be webcast from www.ustream.tv/channel/checkyourbelly
2. Free downloadable materials on www.diastasisrehab.com/belly-check.html, including:

Wallet-sized "Check Your Belly Before You Wreck Your Belly" informational card

Wallet-sized "Nurse’s Note" to give to fitness professionals

Tupler Technique® Tips with helpful hints on the 4 step program

3. A calendar of where and when free belly checks will take place and done by these licensed Tupler Technique® providers:
California www.abseparationrehab.comColorado www.peainthepodfitness.com

Illinois www.strongtummies.com and www.beautifulafterthebelly.blogspot.com

Maryland reclaimyourcore.blogspot.com

Massachusetts www.yourhealthsense.com

Michigan www.coremamas.com

Montana www.maternalfitnessMT.com New York www.BodyAlignPT.com and www.Core-Complete.com and www.MotherMassage.net

Tennessee www.forwardpt.com

Washington www.abdominalfix.com and www.thetummyteam.comAustralia www.thebellyfirm.com.au and www.tummyzip.com.au
Brazil www.rafaelarosa.com.br
Canada www.kangaroofitness.ca
England www.tummytribe.com

If you are a medical or fitness professional and would like to license the program and bring this program to your area, please contact (212) 388-1308 or info@diastasisrehab.com for more information.

Schedule of Activities on December 5
All activities listed below take place at the Seafarers & International House, located at 123 E. 15th St, 2nd Floor, on Monday, December 5.

1:00pm Press Briefing, which will be broadcast live:www.ustream.tv/channel/checkyourbelly
Main presenter: Julie Tupler, RN
2:00pm – 5:00pm EveryBelly
® Seminar with Julie Tupler, RN

Julie Tupler, RN will lead a three-hour EveryBelly® Seminar using the Tupler Technique®.You can register online at http://tuplertechnique.eventbrite.com with code "Check" to save $15. Everyone registered can bring a friend for free.

About the Tupler Technique®
A protruding belly in women, men, and children may be a sign of diastasis, a condition where the outer abdominal muscles separate. The Tupler Technique ®
created by Julie Tupler, RN, is the only evidence- and research-based exercise program available for EveryBelly® and can heal
diastasis for any belly. For more information about the
Tupler Technique®, its products and programs, please visit the website at www.diastasisrehab.com.
PLEASE PASS THIS INFORMATION ON!!!!

Just when you think you have seen it all! A Miraculous 9 inches in 8 weeks – All from closing the diastasis recti through the Tupler Technique

2011-12-01T14:39:00.000-08:00

Are you pregnant ? When are you expecting? These are all VERY ANNOYING questions that a women gets when she has a diastasis recti. Can anything be more reprehensible or a bigger blow to one’s self esteem? With that...

Client TM experienced those same questions just 8 weeks ago...

CLIENT TM

DIASTASIS	waist	upper	middle	lower
Week 1	33 1/2	3	4	4
Week 4		1.75	2	1.25
Week 6	251/2	1.75	2.5	2.25
Weel 8	24 1/2	.75	2	.25

This client BLEW ME AWAY with her results.All I can say is “WOW!”This client has 2 young kids and is in her early 30s.Her husband is a dentist who now tells his patients about me and the Tupler Technique.Client TM was of small build – about 5’2 and had a 33 ½ inch waist.She has not stuck with any other exercise program – this one would be a first for her.She had shoulder issues when she first began –holding SO much tension in the shoulders to compensate for her weak transverse muscle.She splinted ALL THE TIME (morning and night) and by the end had IMPECCABLE technique.EVERYONE NOTICED ! By the 6^th week I noticed something dramatic – as we proceeded with the workout I commented, “You look SO SKINNY!”IT was such a huge change.And no wonder – by week 6 she had already lost EIGHT INCHES in her waist!AND SHE WASN’T DONE CLOSING HER Diastasis Recti!

By week 8, not only did she almost close her diastasis, SHE LOST NINE INCHES to be an itty bitty 24 ½ inch IDEAL SIZE waist !

Upcoming Tupler Technique Worldwide press conference!!

2011-11-29T16:26:00.000-08:00

So many people ask me - why doesn't EVERYONE know about the Tupler Technique? Why doesn't my doctor know? Why didn't my midwife tell me? Why doesn't my physical therapist know about it? Why doesn't my personal trainer know about it?

For the first time in its existance, there will be a WORLDWIDE press conference about the Tupler Technique -for EVERYONE to educate them on their diastasis - what it IS, what to DO about it, and How to attend a (free!) "Belly Check" event.

With the New Year right around the corner, I'm part of a global belly check campaign to get everyone to check their belly before they start their new work out regimen. Learn why some workouts make the belly worse and possibly bigger.

What:

Global Public Service Announcement to ask everyone to check their bellies for a diastasis (a separation of the outermost abdominal muscles) before starting any new workout regimen. Informational materials will be made available.

When:

Monday, December 5 at 12 noon CST

Where:

Live webcast from New York City.

To participate in person, contact julie@kaimenco.com or (888) 989-8808 x703

To participate via web - visit www.ustream.tv/channel/checkyourbelly

Who:

This public service announcement is produced by Tupler Inc.

This is VERY exciting! I will be following up with this press conference by holding THREE BELLY CHECKS at various locations in the Chicagoland area in the beginning and mid January. They are FREE for anyone to come and see if they have a diastasis.

The first location will be at Cornish Chiropractic on Jan 14th from 9 to 11:30 AM in Yorkville, IL.

The other locations will be posted following a few i's dotted and t's crossed!

Tell everyone you know about it - so they can do something about it! Tell you OB, your midwife, your PT, your family, your sisters, your friends - if you have received benefit by (FINALLY) figuring out you had a diastasis, and have seen the benefit of the Tupler Technique -
SPREAD THE WORD!!

NEW! BEFORE and AFTER Diastasis Recti Pictures and results with Tupler Technique

2011-10-25T14:53:00.000-07:00

So I have seen some pretty ROCKIN results lately! Just when you think you have seen it all, people blow all the prior results out of the water! And pictures to boot!

BEFORE:

AFTER: DAY 8

BEFORE:

CLIENT MJ

DIASTASIS	waist	upper	middle	lower
Week 1	27	3	4	5
Week 2		1.5	2.25	3.5
Week 4		1	1.5	2.25
Week 6	24 3/8	----	1.5	2 VS

This client has 2 young kids and in her early 40s. She is a VERY regular gym-goer who started out with a size 27 inch waist. The catch was, people would still ask if she was pregnant because of her shape. I am posting her before and after pics of just ONE WEEK – but I will edit them when she gives me her latest. She is now a 24 3/8 inch waist. Who would EVER think they could break into the 24 inch waistline realm. SUPER MODELS go for the 24 inch waist!! She has also NEARLY closed her diastasis. She is a 2 VERY SHALLOW 3 inches below her belly button – her connective tissue is nearly healed. She did her 10 sets of 100 Seated Tupler Contractions each day and wore her splint religiously. So congrats MJ on your progress!

Client KM

DIASTASIS	waist	upper	middle	lower
Week 1	43.5	3	3	4
Week 4	37.85	.5	2.5	.5
Week 6	36.3	----	.75	-----

This client is a mom in her upper 40s. Her three children are grown. There is NO STATUTE OF LIMITATIONS!! I was amazed at KM’s progress! She will be sending me her pictures which I will put in place. KM has an umbilical hernia, and has had a stubborn midsection for a long time and finally felt it was time to “do something for herself” and take care of it finally. She came down SEVEN INCHES within 6 weeks. She wore her splint religiously, had GREAT technique and did 6 to 10 sets of 100 Seated Tuplers each day. Her diastasis is CLOSED!!! She is on fire to let other women know about this! SPREAD THE WORD PEOPLE!

Postpartum Hair Loss Blues - who would have thought the answer ...Nori and other seaweed?!?!

2011-09-30T12:27:00.000-07:00

So the wonderful 3 1/2 month postpartum hair loss hit - so fun...NOT! I had forgotten what it was like to comb my hair and have handfuls coming out with the hairbrush.

All day long I search for the elusive tickle on my arm - which I absolutely hated. It was a never-ending arm tickle since the hair kept freely coming out of my head. I was very sad with each strand - like I was being deserted. It was close to the same feeling I had when I killed several of our new fruit trees this year...but worse.

I had been told, of all things, SEA WEED, is great to EAT to help with this. Even though I had NORI - roasted seaweed which is used to cover sushi rolls and california rolls - in my cupboard, I kept forgetting to use it.

Finally, one day in desperation from my 1 1/2 months of hair loss, I cut up the NORI into little strips and put it into my soup. It shrinks down very quickly - just a slightly different taste to my soup. I did that for a couple of days and WHALAH! Only one or two strands came out of my head, versus 50 or 60. From literally one day to the next. With my prior 3 babes - the hairloss continued for several months or longer. I am still nursing so I know the hormones are still super low (which can contribute to postpartum hair loss).

There are so many benefits to seaweed - I had no idea. They have Omega 3s (good for brain and- postpartum depression) a ton of Calcium, Vitamin C, Iodine, and many things a women's body needs postpartum. It can even aid weight loss, and it contributes to healthy skin - and I know I always have MANY questions on skin health for the belly. Here are several links to how Seaweed helps with postpartum hairloss and hair loss in general
This one talks of Nori helping hair growth and
This link talks of a girl caring around Nori squares with her, which helped her hair growth and
This link has several scientific references and for Nori helping with hair growth and other benefits and
This link has 29 benefits of sea vegetables- including weight loss, hair growth, erases cellulite, and is great for skin

So - my great find this week ? At Trader Joes they have Roasted Seaweed Snack Packs, which according to my store, they are new - and if you click on this link HERE it tells their story of them. There are two flavors - regular and wasabi. I mistakenly got mostly Wasabi and HELLLOOOO - can we say NASAL PASSAGE CLEARING - wow! But if you are into food with a kick - its a good one. The regular ones are kind of like salty flaky chips. At first it feels a little weird to be snacking on seaweed - it feels so ...unAmerican or something...but they grown on you. The REAL BEAUTY is they are only $.99 - thats it! Super cheap. I grabbed 7 packages or so. If you don't live by Trader Joes, you can get them Amazon or MAKE YOUR OWN.

My kids were very intrigued. I woke up a couple mornings ago to something I never thought would come out of ANY 6 year old boy's mouth, let alone mine. "Mommy, can I have some seaweed?" Can we say TWILIGHT ZONE? Am I still dreaming?

But I am forever glad I was told me about Nori helping with postpartum hair loss (Thanks Tami!)- so I felt I had to pass it on. It certainly nipped it in the bud for me after cute baby #4 - within 24 to 48 hours. And if something so cheap and accessible can help and I can keep as much hair on my head as possible (and make it grow back lush and healthy looking)- I am keeping my cupboards amply stocked!

Fantastic Results healing the diastasis recti through the Tupler Technique®

2011-09-27T12:31:00.000-07:00

To those of you who have been told surgery is the only option - look no further!! I see amazing results everyday!! Look at your other options! I have seen so many great results recently, and I wanted to post a few of them!

Client SD:

This client is in her low 30s. She is a mom of 2 kids, and had an OUTTIE belly button. In only 2 weeks, here is what happened with her:

DIASTASIS	waist	upper	middle	lower
Week 1	29 3/4	3	5	4
Week 2	28 1/8	.25	1.5	2.5

Her belly button issues have totally been resolved! Instead of feeling the need to put tape over her belly button, her connective tissue was drawn inward and healed nicely, as well as her diastasis coming together signifigantly ESPECIALLY for just 2 weeks!! Not her waist size is down more than 1 ½ inches! ! She did 10 sets of 100 of Seated Tupler Contractions everyday, AND wore the splint.

Client HB

This client is also in her low 30s. She also has 2 kids, and had C sections.

DIASTASIS	waist	upper	middle	lower
Week 1	28 3/8	1	3	3
Week 2	26 7/16	.75	.5	.25

This client is clinically closed – but I know we can close that upper the rest of the way. Her technique was fantastic and in only TWO WEEKS she has gone down 1 ½ inches as well! She did 10 sets of 100 of Seated Tupler Contractions everyday, AND wore the splint.

Client SH

This client is 41 and has 2 kids. She in below her prepregnancy weight, eats PRIMAL, and works out with a personal trainer 4 times a week, and does a video the rest of the week (and now works with me). She literally just had the last piece of the puzzle to go – her belly. Unbeknownst to her, she had a large hernia, extending 4 ½ inches along her connective tissue. It protruded out 1 ¾ inches with just a little movement in her abdominal region.

DIASTASIS	waist	upper	middle	lower
Week 1	32	2	3	4 1/4
Week 8	30	1.75	2.25	.5

The big news here is the hernia!! Her waist is looking much better, and the diastasis, especially in the lower region has significantly gone down. But the HERNIA…! It is now only 2 ¾ in length, and protrudes only .25 inches – a FRACTION of what it was both in length and in depth!!! She has been fairly consistent with 10 sets of 100 and wears her splint religiously!

Client SH #2

This client (different than the previous) is in her late 20s. She had twins 7 years ago via C section, and a 3 child via C section. She is a doula (my doula actually!) and wanted to put things back together again.

DIASTASIS	waist	upper	middle	lower
Week 1	29 3/8	3	8	4
Week 4	27 3/4	1.5	3 shallow	2.5

Only working with this client 2 times – she had AMAZING results!! She brought her 8 down to 3 shallow – meaning her connective tissue is really healing nicely and it shouldn’t be too long before its totally together. Her other areas are looking much better as well – AND she lost 2 inches in her waist. She did the 10 sets of 100 Seated Tupler Contractions and wore her splint. Moms of Multiples –pay attention!! You can SO do this!!

More results and pictures to come!! It is so rewarding to see amazing progress, to see the hope restored in the women I work with, and to help restore their midsection!!!

Workshop button fixed for Diastasis Rehab Lose Your Mummy Tummy® Workshop

2011-09-12T08:09:00.000-07:00

UPDATE: We have a larger room than originally thought - we can still seat 4 3 more!!

Hi All!!

There are only a couple of spots left for this week's Diastasis Rehab Lose Your Mummy Tummy® Workshop - the last one for 2011 in the Chicagoland area!

Several of you have emailed me that they got an error trying to "add to cart." I apologize! I have fixed it and you may now sign up without error.

A big thanks to those of you that brought this to my attention!

I will email you the address and details upon payment. I look forward to seeing you there!

What exercises can i do with a Diastasis Recti? Cardio? Sports? Abs? For Arms? Legs? Obliques?

2011-09-01T12:35:00.000-07:00

So have you freaked out because you have a diastasis recti and don't know what exercises you should do?

First, of COURSE, you should do the Tupler Technique® for at least 6 weeks WITHOUT other exercises. This will adequately strengthen your trasnverse, start healing your connective tissue, AND close the gap without possibility (and PROBABILITY) of stalling your progress.

I did have one client who played soccer - she LOVED it. Soccer is a fantastic sport - I have my own son in soccer. However, the moves, dives, positions she would put her body into would compromise her diastasis recti, which was 4 [fingerwidths] on top, 4 in middle, and 3 on the bottom. She progressed with me in 6 weeks only one fingerwidth of closure in the middle because her transverse was not strong enough to sustain the other movements she was doing. Sad also because her "belly" was the last piece of the puzzle for her.

So lets talk about what you CAN do. I have addressed this also somewhat HERE talking about planks, pilates and push ups, You also already know CRUNCHES are a joke and should be avoided at all cost, but there really is so much more to talk about! Having read a couple forums and discussion boards I see this is a topic of concern.

Second you must SPLINT with the Diastasis Rehab® Splint while doing the following exercises or you will COMPROMISE your results. I see it ALL the time! Many of my clients who LOVE to run (which is NOT me) will run with their splints and the splints will get nasty and sweaty. So they will get one for the sweaty stuff, and one to wear everywhere else.

NOW lets say you have strengthened for the 6 weeks, your gap is closed or close to being closed, what next?

ARMS:

DYNA BANDS: I LOVE dyna bands (also called resistance bands but WITHOUT the handles). I do sitting exercises for arms with my clients with these and also standing ones.
WEIGHTS are ok. They tend to be harder on their joints and you can readily change them as fast as you cant let out or bring in a band based on the ability of your trasnverse to stay AT THE 5th FLOOR THE ENTIRE TIME.
WORK ARMS DIFFERENTLY: When working arms I find it beneficial to see which arm of my clients is the weaker arm (usually but NOT always is the hand they don't use as often). To work the arms with the same weights in most cases just seems silly to me. People tend to have better developed shoulders, biceps and forearms on the side of the hand they use most. So why work them the same? Better to even them out then to end up with weird compensations in your body to make up for the unevenness.
SQUEEZE SHOULDERBLADES: Also its important to make sure you do arm exercises that will not ROUND your shoulders. We women tend to have VERY rounded shoulders and horrible posture because of nursing, computer work, holding kids... Exercises that will facilitate squeezing the shoulder blades together will be VERY beneficial for the postural element...which will help your whole appearance (and SAVE your back).

LEGS

PILATES: This will surprise many based on my outspokenness on the pitfalls of Pilates, but SIDELYING pilates are for the most part pretty great! I do avoid the scissors for the most part with sidelying as I find the transverse becomes disengaged quite easily. The Windsor Pilates has some great sidelying options - just be ON GUARD of your transverse becoming disengaged...then you will know you should NOT be doing that one...skip to the next. (By the way - Joseph Pilates had a diastasis recti - I would estimate at about 4 fingerwidths. There is a great picture we show at the workshops..)
WEIGHTS with legs are fine AS LONG AS you can hold the transverse at the 5th floor. If you can't, cut the rep short, or do the reps with less weight.

AEROBICS

RUNNING/WALKING: It is FANTASTIC to be doing walking and running while doing the Tupler Technique, even in the 1st 6 weeks. I put on my shape up shoes and walk with my hubby every chance I get - good for the body and the soul.
KICKBOXING beware - Many of these move need to be done only AFTER the diastasis is closed. However, there are SOME tweaks you can make - not punching ACROSS your body, but right in front will eliminate the danger or SHEARING your diastasis recti. Kicks can be ok - just beware the ones that go from the left to the right side of your body - which will also cause shearing. They are fine After you close the diastasis. However, there are many kicks that stay on one side and these should be fine with your diastasis recti (as LONG AS your trasnverse can stay at the 5th floor).
KARATE AND TAEKWONDO- I would say the same as above. Most of the martial arts you will want to do AFTER you close your diastasis recti.
STEP class GREAT!
SPIN class GREAT!
ZUMBA GREAT!
AVOID THE ABS they do in these classes.

YOGA

Yoga - mostly great.
Avoid the Chataranga or modify it by putting one knee on the ground.
Watch in the Triangle that you don't let your transverse out of the 5th floor position.
Avoid the abs they do in those classes, and don't get in and out of poses by jacknifing!

OBLIQUES

Most the ones I see CPTs do with clients or in classes involve a side to side motion. AVOID THOSE as they will shear the diastasis recti and make it bigger.
You can lay on your side, body elongated and in a slight pike position, and do the Tupler Contractions from 5th to the 6th floor. Make sure your waist is elevated.

SPORTS:

Basketball - great! Beneficial to do more AFTER the first 6 weeks of the Tupler Technique® program.
Soccer - great! Beneficial to do more AFTER the first 6 weeks of the Tupler Technique® program.
Swimming - Beneficial to do more AFTER the first 6 weeks of the Tupler Technique® program.
Water aerobics - Beneficial to do more AFTER the first 6 weeks of the Tupler Technique® program.
Tennis - WAIT UNITL AFTER the diastasis recti is closed!! To much side to side shearing of the diastasis recti.
Baseball - great! Beneficial to do more AFTER the first 6 weeks of the Tupler Technique® program.
Golf- WAIT UNITL AFTER the diastasis recti is closed!! To much side to side shearing of the diastasis recti.

What other exercises do you have questions on doing with a diastasis recti or after you have closed it to avoid reopening? I'm ALL EARS!!

UPCOMING TUPLER TECHNIQUE® EVENT TO TREAT DIASTASIS RECTI: "Lose Your Mummy Tummy" WORKSHOPS!!

2011-08-22T21:05:00.000-07:00

SOME EXCITING NEWS!
I am doing a new format for teaching the Tupler Technique® which is the "Diastasis Rehab Lose Your Mummy Tummy®" Workshops.

Here is the rundown!
What do we do and learn at the workshops?

· This program is 6 weeks in length: 6.5 hours of instruction broken up into 3 sessions

· Learn what a diastasis is and how it creates the “Mummy Tummy”

· You will be given a strategy to meet individual abdominal needs, based on your diastasis

· Weekly check-ins, updates, and motivation from your instructor

· Unlimited access to your instructor via email, phone, text, and skype

LEARN THE FOLLOWING:

· Basic anatomy of the abdominals

· How to:

1. Close the diastasis, flatten the belly, and shrink the waistline

2. Splint the abdominals to approximate the two halves of the recti together

3. Perform B.A.K.S. exercises properly – the Tupler Technique® foundation

4. Get up and down correctly

**Each person will be measured for a diastasis in 3 different areas, and receive a personalized assessment for fastest results during the first class, and a follow up measurement at the last class to check progress

Held at:

Oak Park Yoga and Wellness,
327 Chicago Ave. , Oak Park, IL (708) 445-0392

DAY 1: Saturday, September 17,2011 1:00 PM – 3:30 PM

DAY 2: Saturday, October 8, 2011 1:00 PM – 3:00 PM
FINAL DAY: Saturday, Oct 22, 2011 1:00 PM - 2:30 PM

Many people have been emailing me asking me how to sign up. You can do that on this site. Look on the right hand side temporarily near the top so its easy to find. If you don't have Paypal account, email me at bonniewayne1177@hotmail.com and I will work something out with you.

Hope to see many of you there!

Singer Jewel does Tupler Technique® during Pregnancy! Celebs catching the wave..

2011-07-11T12:59:00.000-07:00

An article is coming out in Fit Pregnancy Magazine about Jewel encorporating the Tupler Technique® during pregnancy. I have read several sites lately of forums of those wondering if they can do the Tupler Technique® while pregnant. YES!! I did it during baby number 3 and 4 pregnancies (and after of course). Its sooo great to start early and do it DURING pregnancy. I can't tell you the amount of women who have told me they SO wished they would have done it during pregnancy. Its a GREAT article - check it out!!

http://www.fitpregnancy.com/motherhood/celebs/jewel-sweet-wild-child

I would love to hear your thoughts or inquiries after reading- Please share!!

My Before and After picture of Diastasis Recti after baby #4

2011-07-05T15:01:00.000-07:00

So AS PROMISED I am posting my before and after pics of my belly with baby #4. Here the before picture of my belly is actually going to be my pregnancy belly. I wanted to take a really great ugly shot of my abs after baby #4 since my waist was a full 2 inches bigger after baby #4 - it was 34 rather than 32. However, in my state of sleep deprivation and healing I failed to get that super ugly shot!

In this pregnancy shot - pregnant with baby #4, and my biggest baby of the crew, you can see the gully right at the belly button - which is my Diastasis Recti: This time it got to a 4 fingerwidths in the middle, and 3 fingerwidths on top, and 3 fingerwidths on the bottom.

Here is another belly shot where you can see how stretched out my belly got, you can see the outline of my diastasis at the weakest point of the connective tissue - the belly button.

Here is my recent after - I still have that last inch to go to get to 25 1/2 inches (currently at 26 1/2 inch waist)- but its a work in progress. This was taken 9 weeks after birth after closing my diastasis recti in week 6 and toning with the Tupler Technique®: I did 10 sets of 100 Seated Tuplers every day until my diastasis was closed. I also wore my Diastasis Rehab® Splint very diligently. I think that was a big factor to have closed my diastasis faster than after my 3rd pregnancy, when I didn't wear the Splint nearly as often.

So that is that! Another baby down, another diastasis conquered!

Belly after Twins and Triplets= Major Diastasis Recti after Multiples

2011-06-27T12:08:00.000-07:00

Lets face it - having twins or triplets (not to mention just ONE child) can REALLY do a number on your belly! Apart from the stretch marks, the loose skin, and most likely a C section scar, you have to deal with the elephant in the room - The gap in the recti muscles - the diastasis recti!

Needless to say, several of my clients are moms of multiples. I can't fathom having multiples and NOT knowing the Tupler Technique®!!

One of my moms in my classes right now is the biggest diastasis I personally have ever worked with - it was 10 fingerwidths apart. This mom is in her upper 30s and has twins - they were both a little over 5 lbs when born. She is about 5 '4. I had actually run out of Diastasis Rehab® Splints by the time I got to her and I felt terrible! Here was someone who needed the Splint worse than anyone I had ever worked with and I ran out! I ordered new ones but they didn't come in time for the class that next week! I felt even worse! I got them in the next day but had to wait the full week to see her again to get her splinted. She STILL managed to bring her 10 fingerwidth diastasis recti to a 7 in the middle in 2 calendar weeks withOUT a splint, which is really incredible.

UPDATE: As of 1 week after this post, this woman diminished her diastasis by half,with the help of the Splint, and 5 to 8 sets of 100 Seated Tuplers per day, and good body mechanics (getting up and down correctly, keeping transverse in on the work part of EVERYTHING she did - lifting kids, doing exercises, etc).

Just 3 weeks ago, she was the largest diastasis I have worked with at 10 fingerwidths, and 3 calendar weeks later - she is a 5 Semi SHALLOW (meaning her diastasis is no longer the deep cavern it once was - it is diminished to a shallow gap. AMAZING! Most Ob gyns and Surgeons would have told her she would DEFINITELY need surgery. Proven wrong once more!!
She told me tonite she noticed her pants fit SO much better and her waist feels much smaller.

Usually the thing I run into with people that have had multiples is that their recti are so split (if they didn't do the Tupler Technique® DURING pregnancy) that their mind-body connection of the muscle is completely nil. The Diastasis Recti® Splint not only approximates the muscle so the exercises are more effective, but it helps with the mind body connection BECAUSE the muscles are more approximated - its a great synergistic effect.

Of course most OB GYNs would refer the moms of multiples to a surgeon with a diastasis recti, and most surgeons would tell you that surgery is the only way to go. Like I have mentioned in previous posts, most medical professionals only learn about the diastasis recti for a PARAGRAPH in med school. When they do residency, their mentors refer these patients to a surgeon, so that is what THEY do. The process is perpetuated. And surgeons CAN* fix a diastasis recti but artifically sewing weak muscles together - but without strengthening and having the right body mechanics (getting up and down properly, lying in and out of bed preperly and avoiding crunches and other bad abdominals) they can blow RIGHT through their stitches and the recti can also resplit (not to mention the high risk of infection and lengthy recovery time).

But moms of multiples do NOT NEED a surgeon to fix their diastasis recti or mummy tummy - they can learn to train to transverse muscle to bring the two halves of the recti together! This can be done DURING AND AFTER pregnancy! The Tupler Technique® is so important for putting your body (specifically your belly) back together again, getting rid of the back pain (by closing the recti and strengthening the transverse), and essentially restoring your pre-pregnancy midsection!

So moms of multiples - DONT get discouraged over your "Mummy Tummy" - the Tupler Technique is the absolute BEST thing you can do for your body!! Your weird belly button issues can BE RESOLVED! You DONT NEED surgery - training your muscles to bring the recti together are SUCH A NECESSITY for you!!

Many people ask about loose skin - skin is age and genetics (although contouring creme can be a welcome addition) - but the muscles and connective tissue healed underneath the skin will improve GREATLY the look of your skin. Staying hydrated and eating things that keep your skin more elastic will help - think dark green veggies, lemon water, and good HEALTHY protein - fish, soy, etc.

All of you moms of multiples out there - what questions do you have about your bellies, your abs, or any other body-restoring question? Lets bring to light all those questions that will help you put yourself BACK TOGETHER again after having your multiples!!

What other exercises should I do? Planks? Push-ups? Pilates?

2011-06-15T21:14:00.000-07:00

As asked by two different clients. GREAT questions! You don't want to undo all the work you have done to bring your diastasis back together!

You SHOULD absolutely compliment the Tupler Technique with other exercises!! Anything aerobic is GREAT! Walking, Running, etc.

Yoga is mostly fine - just watch how you get into and out of postures - no jacknifing and avoid the abs they do.

Pilates is full of quagmires for getting your diastasis back together - avoid it for several weeks until you know HOW to modify things that can backtrack you back to step 1, or make you worse, like Pilates 100, Corkscrew, Teaser, /Scissors, Saw and (of course) Jacknife. I will modify a few of these for my clients - like Pilates 100, Scissors, and Teaser, and avoid doing the other ones ALTOGETHER!

The Eliptical is great, Treadmill is great...

Watch that you avoid any Crossover movements - like punching (with kick boxing), golf and tennis until your diastasis is all the way back together. Avoid lifting weights until after you have strengthened at least 4 weeks so you don't undo any of the work you are doing to heal your diastasis.

PLANKS - be CAREFUL, be CAREFUL, be CAREFUL!

Doing the side plank you will want to not put both feet all the way extended - bend one leg to support yourself with and extend your body and the leg on the top, keeping the transverse to the spine.
Doing the plank where your belly is parallel to the floor can be VERY hard on the transverse that it can't engage very easily. Avoid until after you have been through the 6 week program and/or have closed the diastasis, and even then have CAUTION because with the gravity factor can be hard, as well as the strength demanded by the transverse. Even seasoned Tupler Techniquers beware of this one. I would drop ONE knee and bend at the wrist rather than the elbow and get the same extension of the body.

PUSHUPS - two words: GIRL PUSH UPS (you know, with your knees on the ground) or PUSH-UPS (while standing) against the wall. The latter might not sound like anything to write home about, but do these slowly and methodically, bringing your body weight all the way against the wall with the transverse to the spine, and you will be feeling it my friend. ABSOLUTELY Fantastic for all you preggos out there!! Can't say it enough! But great for anyone as your transverse will not be compromised, but your arms will look GREAT after doing these!

Have any specific exercises you have questions about? List them in the comments section and I will tackle them for you!!

Bouncing back after baby

2011-05-28T14:38:00.000-07:00

So its been 7 weeks - bouncing back after each baby has been a different experience.

The first recovery post baby was by far the easiest - to get back to the weight and physique that I had prepregnancy - being in my early to mid 20s didn't hurt either.

The second recovery post baby -a little tougher - I found out about having a diastasis at the end of my pregnancy and didn't know what I could do about it. The weight and physique took a little longer to get back together but not horrible.

The third recovery post baby - a little tougher still in some ways. It took me 11 weeks to get my diastasis totally together and get to a 27 inch waist with doing 10 sets of 100 of Seated Tuplers everyday. It took me 5 to 7 more months to get back to a 25 1/2 inch waist. Getting back to my previous weight took me about 3 months of being very diligent and selective about what I ate. It was not fun.

The fourth recovery post baby - has been easier in some ways surprisingly and in some ways - tougher. There are pelvic floor issues not had so much with the other kids. I had to invest in a gyneflex (www.gyneflex.com) after a somewhat crazy labor that messed things up - ligament laxity is shot, things are "hanging low."

The diastasis is back together (after doing hardcore 10 sets of 100 Seater Tuplers each day) and the weight is back at 7 weeks, which has been interesting for me to document (keep in mind I am 5'2) :

2 Days after birth:

hips 37
waist 34
weight 125
diastasis 3 fingerwidths 3 inches gap above the bellybutton
4 fingerwidths gap AT the bellybutton
3 fingerwidths gap 3 inches below the bellybutton

3 Days after birth

hips 36 1/2
waist 32
weight 122

5 days after birth

wasit 29 1/2

7 days after birth

hips 36
waist 31
weight 120

12 days after birth

hips 35 1/2
wasit 28 1/2 - 29
weight 118

1 month after birth

hips 35 1/2
waist 28
weight 116

1 month 2 days

hips 35
waist 27 - 271/2
weight 115

1 month 4 days after birth

waist 27
DIASTASIS CLOSED

7 weeks after birth

waist 26 1/2 - 27
weight 114

So - now that I have posted this progress for the whole world to see (!) a couple of notes of interest. It was MUCH quicker to bring the diastasis back together this time. I believe this is because I did them through the pregnancy, and splinted the whole pregnancy - so there was a great mind body connection.

I wore the Diastasis Rehab Splint more consistantly that I did after #3 and did 10 sets of 100 Seated Tuplers, MOSTLY avoided the 5 whites (white sugar, white flour, white pasta, white potatoes and white rice) while having 2 cheats now and then - cheesecake and DARK chocolate (lower glycemic).

If I get lazy about my sets I can tell my abs and waist don't feel and look as good. The rule of thumb I tell people is do the hard core 10 sets of 100 seated tuplers (or between 5 and 10 sets) until your diastasis is together and until you are the waist size you want to be. For me I have an inch to go - but its the hardest to fight for! So while my skin to me still looks a little like a deflated balloon - its getting there. There is still a bit of extra skin, and the abs are MOSTLY flat - though still a small little "blip" that I notice - its a work in progress.

But can I just say how GLAD I am to have the Tupler Technique

® as one of the PRIME tools of returning my body to how it was prepregnancy!!!!!! Spread the word people!

What?!?! Plastic Surgery can't fix this diastasis but Tupler Technique® can?

2011-05-23T19:25:00.000-07:00

So I have been meaning to post about my experience postpartum after #4, which happened 6 weeks ago - and I fully intend to.

BUT FIRST - check out this plastic surgery forum - this lady was told even surgery couldn't help her diastasis (Her description of her belly describes MANY MANY women who email me, skype-train with me, train privately in person with me, or take classes from me). Very interesting discussion.....:

http://messageboards.makemeheal.com/tummy-tuck/update-t148773.html

Also, here is an email just sent to Julie Tupler recently - if you are getting results lke this PLEASE let your doctors know so THEY can be educated about what is out there - and not just stay in their bubble!

I just wanted to tell you that I have been following your program for exactly 1 week & my stomach has gone from 34 inches to just shy of 32 inches. My outie belly button is now an innie & I can no longer feel or see my fibroids when I’m laying flat!!! I went to three separate plastic surgeons and they all told me that a tummy tuck was my only option. My stomach is still far from flat but in a week’s time I see a significant difference. Your program has given me the motivation that I so desperately needed. I can only imagine what my results will be in six weeks!!!

Tummy Tucks are not the answer people!! Much better results can be had by using the muscles correctly!

UPCOMING EVENT IN CHICAGOLAND

2011-05-05T17:06:00.000-07:00

Now that my Maternity leave is winding down, I thought I would post the next upcoming event for those of you who live in the Chicago/Indiana/Wisconsin area. The flyer did not translate as neatly as I wanted it to, but the info is all there. I will add a temporary Paypal button on the right hand side for those of you who prefer to pay via paypal. Hope to see lots of you locals there!

Lose Your Mummy Tummy Seminar
Sat. June 18th 1 PM - 3:30 PM

		YOU WILL LEARN * What a diastasis is and how it creates the “Mummy Tummy” * Basic anatomy of the abdomin How to: * Close the diastasis, flatten the belly, and shrink the waistline * Splint the abdominals * Perform B.A.K.S. exercises properly * Get up and down corretly Each person will be checked for a diastasis in 3 different areas, and receive a personalized assessment for faster results. A complimentary splint fitting will be given with Diastasis Rehab® Splint purchase. *A 20% discount will be given toward purchase of private session
Before	After

•Advanced registration is required. No day of admission. COST: $65

To Register: contact Bonnie Wayne: 217-719-9210, bonniewayne1177@hotmail.com

To learn more, visit www.diastasisrehab.com
LOCATED: Oak Park Yoga & Wellness Center
                      327 Chicago Avenue
                      Oak Park, IL 60302-2314
                      (708) 445-0392

Birth Announcement and pictures

2011-04-16T16:45:00.000-07:00

So one more indulgent post....
FINALLY! Our little boy decided to arrive in this world 3 days late! He was born April 6th, 2011. Labor was O' Natural and had some minor complications, but it turned out well with a couple miraculous turns - both literally and figuratively. I was assissted by a FANTASTIC doula, an AMAZING husband, a great midwife and nurse.

Brayden Michael was 8 lbs 1 oz, 21 inches long.

The same photographer SharaleaPhotography who did my maternity shoot also did my newborn shots - and I am drooling just looking at them. They had me leave the room so he could settle down and not smell "mom" and then they were able to take these AMAZING shots!

My Maternity Photo Shoot - brilliant photographer!!

2011-03-22T10:51:00.000-07:00

So allow me to indulge myself a little and show some AMAZING pics from my Maternity Shoot from a local photographer who I think has a REAL flair for doing creative and amazing pictures! Here is the site http://www.facebook.com/SharaleaPhotography - she does AMAZING work. If she can make my 9 mo. preggo belly look good, she can do anything :)