These tips from yoga instructor and fitness instructor Julie Wilcox from her latest blog post , reprinted with permission, provide pretty comprehensive guide, including dietary suggestions for the yoga-loving moms-to-be.
Pre-Natal Tips
Establish your weekly cardio/strength training and yoga schedule, alternating between the two day-to-day.
An effective program might look like this:
Your muscles are more flexible when pregnant due to hormonal changes (more oxytocin).
Lift light weights to keep your muscles strong and toned. Heavy weights come with the risk of excessive strain on the body. It’s best to do more repetitions with lighter weights during pregnancy.
Make sure to get enough sleep. If you are having trouble sleeping, learn Yoga Nidra, which is the yoga of sleep.
Meditate: Meditation will help keep you and your baby calm.
Make sure to eat healthy and nutritious foods remembering that general guidelines explain that pregnancy only requires approximately 300 more calories per day. According to the NIH, the right amount of calories to eat for most pregnant women is 18000 during the first trimester, 2200 during the second and 2400 during the third.
DIET
Below are examples of some great meal options
Breakfast:
Lunch:
Snacks
Dinner:
It’s important to get enough Folic Acid in your diet. Ask your doctor if you need supplements.
Post-Natal
Want to get in to incredible post-birth shape? Once your doctor says that you are ready to get back to your ideal body, you can do the following:
1. Increase the intensity and duration of your cardio workouts (1 hour is a good amount of time for weight loss) as well as the frequency to 5-6 days a week. You can add back more vigorous, various and challenging forms of exercise including spinning, dance classes and HIIT.
2. Establish a serious abdominal strengthening program, 4 days a week, working all of the different abdominal groups.
3. Add weight to your strength and toning exercises to maintain and enhance muscle definition.
4. Get back to regular yoga classes and try flow yoga, which burns more calories than more static forms of yoga (and if you are intermediate to advanced in your practice). Core yoga classes are also great for the post-natal period.
5. Continue to eat healthy and balanced nutritious foods, again only allowing for about 300 extra calories per day – only if you are breast feeding.
6. Make sure to use the proper muscles to pick up your baby and make sure to use your muscles evenly (switch sides regularly). This will help avoid low back, neck and shoulder tweaks.
7. Continue to work on your flexibility. The more flexibly you are, the more you can prevent injury due to new movements your baby will require.
8. Continue to meditate, practice restorative yoga and yoga nidra, especially if you are sleep deprived. Research shows that meditation can be as effective as sleep in providing rest. Each of these forms of yoga reduces stress and will help you deal with all of your new parenting challenges.
9. Get weekly bodywork. You deserve regular massages! Bodywork helps reduce stress and also any aches and pains due to your new mommy movements.
Good luck, mamas!
Alessandra Ambrosio in 2011 on the runway – Getty |
The Mercedes Benz New York Fashion Week is wrapping to a close and we spotted at least one pregnant celeb at runway shoes wearing very sensible low heels.
Congratulations to actress Eva Mendes and actor Ryan Gosling on the birth of their first child together, a daughter, last Friday, September 12, US Weekly reports.
No more info about the baby’s name. The couple confirmed the news this summer.
Congrats!
They also no longer had to only socialize with those who were
worthy of being in the same circle or could be an asset or connection to the
next rung in the socio economic ladder they were clawing ferociously to the top to summit.
Real Housewives of Atlanta cast member Kandi Burruss was most likely shopping for a friend in Los Angeles this weekend when she snapped her new husband Todd Tucker in the infant section of a shoe store.
Nonetheless, the Facebook share of the photo Tucker captioned “In LA shoe shopping! Hope y’all kickin it today and enjoying something” with his initials sent tongues flapping that the multi-award winning songwriter was expecting her second child.
If it were true, this would be her first with Tucker, a freelance producer who was part of the show’s production team while filming in South Africa when he started dating his new wife.
Burruss, who is 38, reportedly has said she is eager to start trying to have a child and of course several sites have jumped on this potential story and run with it. I suppose here we are too, huh?
Time will tell.
Batman138 Bro138 Dolar138 Gas138 Gudang138 Hoki99 Ligaciputra Panen77 Zeus138 Kilat77 Planet88 Gaspol168 Sikat88 Rupiah138 Garuda138 Gacor77 Roma77 Sensa138 Panen138 Slot138 Gaco88 Elanggame Candy99 Cair77 Max7 Best188 Space77 Sky77 Luxury777 Maxwin138 Bosswin168 Cocol88 Slot5000 Babe138 Luxury138 Jet77 Bonanza138 Bos88 Aquaslot Taktik88 Lord88 Indobet Slot69 Paus138 Tiktok88 Panengg Bingo4d Stars77 77dragon Warung168 Receh88 Online138 Tambang88 Asia77 Klik4d Bdslot88 Gajah138 Bigwin138 Markas138 Yuk69 Emas168 Key4d Harta138 Gopek178 Imbaslot Imbajp Deluna4d Luxury333 Pentaslot Luxury111 Cair77 Gboslot Pandora188 Olxtoto Slotvip Eslot Kuy138 Imbagacor Bimabet