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10 Tips For Getting Motivated to Work Out At Home

walking

People are looking to get gym-level workouts while being socially distant. It can be done and fortunately, there are lots of resources online to help. For example, a lot of gyms have moved remote and their instructors are teaching at home and broadcasting the workouts daily to members on a free, donation or reduced price basis.

My barre gym charges just $15 per month, while my Cycle Gym and Soca fitness class operate on a donation basis. There are also lots of apps like Peloton and Beach Body that offer free trials of one to six months.

Now that you know the options are available, it’s time to get motivated to do the workouts which is a problem that a lot of people have because they are also remote working from home, homeschooling their children and still have the usual family obligations of meal prep, cooking, cleaning and doing other chores.

To offer motivation tips, Nezar Akeel the Founder and CEO of MAXPRO Fitness, created the  MAXPRO, an award-winning ultra-compact “anywhere anytime gym” that works perfectly in any room in the home or anywhere outside and MAXPRO Fitness’ Sabrina Wescott, a certified holistic health coach, have come up with 10 tips people can use to stay fit while being socially distant:

1- Set realistic goals based on prior workouts.

If you normally do 30 minutes of cardio at the gym, you can still do 30 minutes of cardio at home. The same goes for strength training. If you want to take your workout to the next level, increase your weights for the first few reps and then back off of the last few. For cardio, push yourself by adding increments of 2-5 minutes per day.

2- Don’t ‘wait’ around for the best time to work out.

It is important for your success to schedule time to work out at home, just like you would do when physically going to the gym. If kids are home and you are having a hard time finding time, include the kids in your workout routine.

3- Home-based training equipment has been a long-standing option for people not wanting to go to the gym.

If you are used to working out with a coach or a trainer, the MAXPRO coaching app, along with other training apps, are available to give you training programs and even track your workouts.

However, if you don’t have access to these equipment options, bodyweight training can be a good alternative for working out at home. Planks, squats, burpees, push-ups, lunges, frog jumps, mountain climbers, spider crawls, and standing long jumps hit all parts of the body while keeping your heart rate up.

These exercises utilize your own weight to burn calories and build muscle.

4- Meditate.

Meditation can help control stress, anxiety and improve cardiovascular health. Meditation can be as simple as taking in deep breaths through your nose and breathing out your mouth or as guided meditations. The sky is the limit here.

5- Give a boost to boring workouts with at-home Circuit Training.

Try starting with Jumping Jacks for 45 seconds, jump down to pushups for 45 seconds, stand up and do some squats for 45 seconds, switch it up to skaters for 45 seconds, end with some alternating lateral lunges (modify down when necessary). Repeat this circuit 3 times.

6- Go Online to find new classes every day. 

nstructors from all over the globe are constantly making available both “live” classes and daily classes both on Facebook and YouTube. You can find some great stuff that fits YOUR fitness level.

7- Get some fresh air. 

With the weather getting warmer every day, opening a window or door to bring the outside in can get your senses going. Head outside for a brisk walk (fast walking) enough to get your heart rate elevated and get you slightly breathless.

8- Make your workout place feel special.

Make sure that you have an open space without obstacles and add a few photos of your quotes or images that inspire you. This doesn’t have to be anything fancy, just somewhere you can go to feel relaxed and accomplished.

9- Stretch and Cooldown.

Stretch stretch stretch!! Make stretching part of your cool down. Stretching is so important as it keeps your muscles flexible and allows you to maintain (or grow) your range of motion. Not stretching can put you at risk for joint pain and muscle damage. Use this and deep breathing to help lower your heart rate to normal.

10- Proper Nutrition.

We know how important water is to a healthy body, but another key nutrition needed following a workout is a good quality protein. Eating/drinking a good quality protein within an hour after your workout helps your muscles heal and prevents the loss of lean muscle.

With these tips, you may be on your way to getting and staying fit for the long haul, and ideally way after the quarantine, stay-home orders and other restrictions are lifted.

Teacher Appreciation Week Freebies, Discounts and Deals

teacher

teacher

Schools across the country may have been closed because of the coronavirus, but teachers are still working. And many are working harder than ever.

This week, teachers are being recognized for all they do to educate the nation’s children. Businesses across the country are offering discounts to educators for everything, from automobile rentals to Apple computers.

Below is a list of deals and freebies educators can take advantage of.

Teacher Appreciation Week deals

  • 1800Flowers.com: NEA members can save 20% on flowers and gift baskets.
  • 23andMe: Teachers save $20 to $100 on select DNA kits.
  • Adobe Creative Cloud: Teachers save 60% off monthly Creative Cloud subscriptions.
  • Ann Taylor LOFT: Teachers save 15% off full-price purchases.
  • Apple: Apple Education Pricing is available to teachers on select devices.
  • Barnes & Noble: Get 20% off purchases for classroom use throughout the year, and 25% off purchases during Educator Appreciation Days.
  • Ben Franklin Crafts: Save 10% on classroom materials.
  • Bookmans: Get 20% off all purchases.
  • Books-a-Million: Get 20% off purchases for the classroom with a BAM Educator’s card.
  • Budget Truck Rental: Teachers get 20% off local moves and 15% off one-way moves.
  • Bunion Bootie: Teachers get 10% off their purchase with SheerID verification.
  • Coolframes.com: Teachers get a 5% discount on frames.
  • Costco: NEA members will receive a $30 Costco Shop Card with a new Costco membership and access to more than 500 member-only warehouse locations across the country.
  • Dagne Dover: When you register with Dagna Dover, you can get 20% off purchases.
  • Dick Blick Art Supplies: Get 10% off art supplies for the classroom.
  • Eduporium: Get a 20% discount on most products.
  • E-Z Rent a Car: Teachers get a 10% discount.
  • GE Appliances Store: NEA members receive several discounts and free delivery on appliances costing more than $399.
  • GelPro: Get 25% off your purchase of cushioned floor mats.
  • GM Educator Discount: Current employees of a public school, private school, college or university can enjoy special pricing below MSRP on the purchase or lease of eligible, new Chevrolet, Buick, GMC or Cadillac vehicles.
  • Half Price Books: Get 10% off purchases when you sign up for the Half Price Books Educator’s card.
  • Hanes: Get 10% off when you sign up with ID.me.
  • Hertz Rent a Car: NEA members can save 25% on rentals.
  • J. Crew: Get 5% off for in-store purchases.
  • Joann: Teachers save 15% on purchases.
  • Karen Kane: Teachers get a 20% discount.
  • Lakeshore Learning: Save 15% when you join the Teacher’s Club.
  • Michael’s: Get 20% off every purchase.
  • Microsoft: Educators will get Office 365 free, plus 10% off Windows devices.
  • National Geographic Geno 2.0: Teachers get $50 off on Geno 2.0 DNA kits for classroom use.
  • National Rent a Car: NEA members save up to 20% on rentals.
  • Pencils.com: Sign up to receive a 10% discount on purchases.
  • Pure Formulas: Get 10% off when you use your ID.me verification.
  • SIXT Rent a Car: Teachers get a 5% discount on rentals.
  • The Container Store: The Organized Teacher program offers educators discounts throughout the year.
  • Thriftbooks: Used classroom book sets are 20% off for teachers.
  • T-Mobile: Save $100 on smartphones and tablets with a new-line activation.
  • TOMS: Teachers get a 10% off their purchase with SheerID verification.

Follow This 10-Step Tips to Kick Off Your At Home Work Out Plan

Photo by Nathan Cowley from Pexels

With Health Clubs and Gyms shut down because of Coronavirus, people seeking an alternative to visiting their local gym have other options available to get a gym-level workout from home.  Nezar Akeel is the Founder and CEO of MAXPRO Fitness, designers and manufacturers of MAXPRO, an award-winning ultra-compact “anywhere anytime gym” that works perfectly in any room in the home or outside in the yard or on the deck.

While MAXPRO offers one viable option to staying in shape when you can’t go to the gym, Akeel and MAXPRO Fitness’s Sabrina Wescott, a certified holistic health coach, are both available to discuss other ways people can stay fit at home during these uncertain times.

Among the recommendations they are prepared to discuss are the following ten fitness tips for working out at home instead of the gym or health club:

1- Set realistic goals based on prior workouts. If you normally do 30 minutes of cardio at the gym, you can still do 30 minutes of cardio at home. The same goes for strength training. If you want to take your workout to the next level, increase your weights for the first few reps and then back off of the last few. For cardio, push yourself by adding increments of 2-5 minutes per day.

2- Don’t ‘wait’ around for the best time to work out. It is important for your success to schedule time to work out at home, just like you would do when physically going to the gym. If kids are home and you are having a hard time finding time, include the kids in your workout routine.

3- Home-based training equipment has been a long-standing option for people not wanting to go to the gym. If you are used to working out with a coach or a trainer, the MAXPRO coaching app, along with other training apps, are available to give you training programs and even track your workouts. However, if you don’t have access to these equipment options, bodyweight training can be a good alternative for working out at home. Planks, squats, burpees, push-ups, lunges, frog jumps, mountain climbers, spider crawls, and standing long jumps hit all parts of the body while keeping your heart rate up. These exercises utilize your own weight to burn calories and build muscle.

4- Meditate. Meditation can help control stress, anxiety and improve cardiovascular health. Meditation can be as simple as taking in deep breaths through your nose and breathing out your mouth or as guided meditations. The sky is the limit here.

5- Give a boost to boring workouts with at-home Circuit Training. Try starting with Jumping Jacks for 45 seconds, jump down to pushups for 45 seconds, stand up and do some squats for 45 seconds, switch it up to skaters for 45 seconds, end with some alternating lateral lunges (modify down when necessary). Repeat this circuit 3 times.

6- Go Online to find new classes every day.  Instructors from all over the globe are constantly making available both “live” classes and daily classes both on Facebook and YouTube. You can find some great stuff that fits YOUR fitness level.

7- Get some fresh air.  With the weather getting warmer every day, opening a window or door to bring the outside in can get your senses going. Head outside for a brisk walk (fast walking) enough to get your heart rate elevated and get you slightly breathless.

8- Make your workout place feel special.  Make sure that you have an open space without obstacles and add a few photos of your quotes or images that inspire you. This doesn’t have to be anything fancy, just somewhere you can go to feel relaxed and accomplished.

9- Stretch and Cooldown. Stretch stretch stretch!! Make stretching part of your cool down. Stretching is so important as it keeps your muscles flexible and allows you to maintain (or grow) your range of motion. Not stretching can put you at risk for joint pain and muscle damage. Use this and deep breathing to help lower your heart rate to normal.

10- Proper Nutrition. We know how important water is to a healthy body, but another key nutrition needed following a workout is a good quality protein. Eating/drinking a good quality protein within an hour after your workout helps your muscles heal and prevents the loss of lean muscle.

Try American Ninja Warrior Junior Host’s Quick Circuit Workout for the Family

 American Ninja Warrior Junior Akbar Gbajabiamila and family

Looking for ideas for a fun, kid-friendly workout while social distancing?
 American Ninja Warrior Junior host Akbar Gbajabiamila uses a quick circuit work out with his family. The former athlete and father utilizes just  four simple moves with his own kids and helps create an effective family workout session with no equipment required.

1. Start with a body weight cardio sequence:

3 Minutes: 

30 second Jumping Jacks

30 second High knees 

30 second Butt kickers 

30 second Body Squats

30 second Jumping Jacks 

30 second Mountain climbers 

planks

Photo by Elly Fairytale from Pexels

2. Planks- we love timers in our house. So I get my kids doing one minute circuits with different planks! 

– High plank

– Forearm plank

– “Up-Downs” (this is where you go from high plank to forearm plank and alternate which arm you lead with)

 

3. Animal walks… keeping it fun and educational, I always integrate different animal movements into the exercises with my kids. It keeps them distracted and moving around. Two top favorites: 

– Crab walks

– Bear crawls 

 

4. Wrap with relay races. Similar to something done in football called “suicide drills”, now the whole family gets involved.

One kid starts and runs to the end of the driveway, comes back, tags the next, and so forth. We make it a fun competition to see as a team how quickly they can complete the drill. 

 

Nice! Thanks Akbar! Catch  American Ninja Warrior Junior    airing on Universal Kids!

Decoded: Elements of Rasheeda Frost’s Chic Urban Style

rasheeda frost looks

VH1 star of Love and Hip Hop‘s Rasheeda Frost‘s style is quite popular and on my favorite social bookmarking site, Pinterest, she gets tons of love. It makes sense, the wife and mom to two, and boutique owner has an urban, chic, sophisticated, polished and unique style.

I’ve decoded her style aesthetic to four signature pieces that make up each of her fabulous looks:

 

Start with an oversized duster, cardigan, sweater or jacket that goes down to the calf or ankle.

Wear a trendy, designer or screen t-shirt, baggy or tucked in with a belt.

 

Overtop distressed jeans or fitted dark denims

 

Pair with pumps, thigh high boots or funky expressive booties.

 

There you go! Let’s copy her looks! I know I will…stay tuned….

Like Meghan Markle, Kate Middleton Too Suffered Isolation after Having A Royal Baby

Getty

On the heels of Meghan Markle expressing how lonely she was after having a baby in a documentary released last October as a Royal, Duchess Catherine recently opened up about having similar postpartum struggles as well.

The former Kate Middleton spoke with workers who are parents at center in Cardiff, Wales on Wednesday while promoting a  groundbreaking survey on the early childhood and she shared about how isolated she was with a new baby while her husband Prince William was away stationed with the Royal Air Force.

“It’s nice to be back in Wales,” Kate said. “I was chatting to some of the mums. It was the first year and I’d just had George — William was still working with search and rescue — and we came up here and I had a tiny, tiny baby in the middle of Anglesey.”

She added: “It was so isolated, so cut off. I didn’t have any family around, and he was doing night shifts. So…if only I had had a center like this.”

Recall last October, Duchess Meghan spoke about her struggle with being a new mom and newlywed to Prince Harry for ITV journalist Tom Bradby documentary, “Harry & Meghan: An African Journey“, Meghan Markle shared her :

“Any woman, especially when they’re pregnant, you’re really vulnerable, and so that was made really challenging. And then when you have a newborn, you know. And especially as a woman, it’s a lot,” she said at the time. “So you add this on top of just trying to be a new mom or trying to be a newlywed. It’s um…yeah. I guess, also thank you for asking because not many people have asked if I’m okay, but it’s a very real thing to be going through behind the scenes.”

After Bradby asked if she  was struggling and not okay, the Duchess responded, “Yes.”

So…there you go.

 

Here Is Your Pregnancy and Postpartum Exercise Guide

pregnant woman running with weights

reposted from Havenlife with permission

Moving while your pregnant is so important. It can be five minutes in the morning or ten minutes at lunch. The time of day doesn’t matter, just as long as you can fit it into your schedule.

Being fit as a mother doesn’t mean spending hours at the gym. We talked with Jaime McFaden, a mom and trainer with audio fitness app Aaptiv, and asked for her top tips for staying in shape during and after pregnancy. Check them out below.

The best exercises for pregnant women

Regular exercise during pregnancy can improve health, reduce the risk of weight gain and even help with delivery. Jaime says that while it’s important to move throughout your pregnancy, it is also important to listen to your body. During pregnancy, your body goes through so many changes. Before you begin exercising, listen to what your body is telling you. Below are some safe exercises for pregnant women.



Kegel exercises for pregnant women

Kegel exercises are something you should do every day even if you’re not pregnant, Jaime says. Learning how to contract and release your pelvic muscles is so important for women’s bodies. This exercise can be done anywhere and only takes a couple of minutes.

How to do kegel exercises: In a seated position or standing up, take a deep breath in. In the inhale, release muscles in the pelvic region, and when you exhale, clench up those pelvic floor muscles. These are the muscles that control urine flow. Repeat this exercise for about 2-3 minutes.

Recommended reps: Every day for 2-5 minutes

Ab exercises for pregnant women

The ab exercises you do should vary throughout your pregnancy. Listen to your changing body. Jaime says to “avoid crunches, laying on your back and any twisting exercises as you progress in pregnancy.” Below are three recommended ab exercises for pregnant women.

Bird dog

How to do it: This exercise requires you to get on all fours and do opposite arm and leg extensions. Start with your right arm and left leg. Move both limbs away from your center and then pull them back in. Then, repeat. Do the same thing with your left arm and right leg.

Recommended reps: 12-15 on each side

Knee side planks

How to do it: Lay on your side with your knees bent on top of each other at a 90-degree angle. Raise your upper body by lifting yourself up on your right forearm. Your elbow should be directly under your shoulder bent at a 90-degree angle. To do a rep, contract your abdominal muscles and lift your hips off the ground. Hold this for 30 seconds and then lower yourself to your starting position. Do this same movement on the other side.

Recommended reps: Hold each side for 30 seconds

Reverse plank

How to do it: Sit on the floor with your legs extended in front of you. Place your palms on the floor behind your hips. Press into your palms and lift your body upwards. Looking up at the ceiling, make sure to point your toes and keep your arms and legs straight. Keep your body in a straight line and squeeze your core. Hold this for 30 seconds and repeat on the other side.

Recommended reps: Hold each side for 30 seconds

Lower body exercises

“Building lower body strength is a huge help when it comes to labor and delivery,” says Jaime. Strong lower body muscles will also help with all the lifting and carrying you will be doing as a mom. Squats are a great option. They not only keep you strong and healthy, but they also help build the muscles you will be using during birth. Below are some exercises to help strengthen your lower body.

Pilé squats

How to do it: A pilé squat is a version of a squat where you keep your legs wide and toes turned to the outside. To do a rep, lower down your hips as you were going to sit in a chair and come back to a stand.

Recommended reps: 12-15

Lunges

How to do it: Standing with your feet hip-width apart, take a big step forward with your right leg. Lower your body until your right thigh is parallel to the floor and your right knee is directly above your right foot. Press your weight into your right heel to drive yourself back up to your starting position. Repeat this on the other side.

Recommended reps: 12-15 on each side

Back exercises for pregnant women

Most women endure back pains at some point in their pregnancy. “So much of what you will do as a mom is forward—make sure you build your back muscles to keep good posture and support,” Jaime says. Below are her top recommended back exercises for pregnant women.

Good morning

How to do it: Stand with your feet shoulder-width apart and place your hands behind your head. Take a deep breath and hinge forward from your hips. Allow a slight bend in the knees and keep your back flat. Lean forward until you are horizontal (do not go beyond horizontal). You should feel a slight stretch in your hamstrings and back. Then, exhale as you reverse the move to stand up. You can do this exercise without weight, with a resistance band or with a barbell once you get comfortable.

Recommended reps: 12-15

Deadlift

How to do it: This exercise requires a barbell. Again, listen to your body and reduce your weight as needed. Between 22 and 30 weeks, consider switching to an alternative exercise as your bump may be too big.

To do this exercise, stand next to the barbell and hold a neutral spine. Taking a deep breath, bend from the hips (maintaining a neutral spine), and grab the barbell. Exhale as you lift up. Once you are at your starting position, breath in on the way down until your barbell is back on the ground. As you exhale, repeat the exercise by lifting the barbell back up. Remember to keep a neutral back throughout.

Recommended reps: 12-15

One-arm row

How to do it: With a 5-10 pound weight in your left hand, place your right knee on a sturdy chair and leave your left foot on the ground. Bend forward with your back parallel to the floor and place your right hand on the seat. Hold the weight in your left hand with your palm facing in and extend down. Bend your left elbow back up to form a 90-degree angle. Hold for a couple of seconds and then return to your starting position. Repeat this on both sides.

Recommended reps: 12-15 on each side

Yoga exercises for pregnant women

Yoga is a great way to condition the body and soothe the mind during pregnancy. “I strongly advise women even if they have never tried yoga to give it a try during pregnancy,” says Jaime. However, it is important to not over-stretch. During pregnancy, your body will produce more of the hormone relaxin. This hormone has a tendency to make you feel more limber than you are.

With that in mind, try out the exercises below. These poses are great for any stage of your pregnancy as they do not include a ton of twisting or balance.

Cat cow

How to do it: This move is great for stretching your back, releasing tension and shifting the weight of the baby away from your spine. To do the cat cow pose, start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. As you inhale, raise your head slowly and look up. On your exhale, bring your chin towards your chest and round your back. Press your hands into the floor and push the center of your back up (similar to a cat stretching).

Recommended reps: 3-4 breaths

Downward dog

How to do it: To do this pose, start on your hands and knees. Spread your fingertips wide and tuck in your toes. From here, lift your hips up so your heels are now touching the ground and your body is in a triangular position. Press through your fingertips to draw your chest towards your thighs. If your calves are tight, bend one knee forward and repeat with the other side. When you are done with your downward dog, you can bring your knees down and rest in child’s pose.

Recommended reps: 3-4 breaths

Pigeon

How to do it: The pigeon yoga pose is a great move for you to cool down with. For pregnant women, it is excellent for releasing tension in the lower back and hips. To begin, start on your hands and knees. Stretch your left leg all the way back, keeping your foot relaxed. Bring your right leg forward and bend your knee, so your right knee is at your right wrist. If your belly allows, come down to your forearms and connect your hands. Repeat this on the other side. Any variation of this position will work and as the baby grows you may need to adjust to create space for your bump

Recommended reps: 3-4 breaths

Best workouts for pregnant women by trimester

 

While it is important to move throughout your pregnancy, make sure to get your doctor’s clearance before doing any exercise and check in regularly through each trimester. Jaime says the most important thing to do is to listen to your body. If you feel tired, get some rest. If you’re hungry, eat. Your body is going through a lot of changes, so you should listen to what it’s telling you.

First trimester

According to Jaime, “the first trimester is where women either feel fine or crappy, so you have to take it day by day.” She recommends sticking to normal strength and cardio exercises. If you didn’t do much working out before your pregnancy, aim to establish good exercise habits gradually. Start by taking a few 10-minute walks every week and then gradually build up to a 30-minute walk three to five times a week. If you are someone who exercises regularly, talk to a doctor or personal trainer about how you can lower the intensity of your workouts.

Yoga is great during this trimester as it will allow you to gently stretch and develop strength. You can also pair this with some light strength training such as squats, lunges and deadlifts.

Second trimester

In months four to seven of your pregnancy, many women generally feel great. “As the baby gets bigger and your belly starts to grow,” Jamie says, “you may surprisingly feel good and have some energy back so you can exercise.” She recommends doing about 60-70% of what you are used to. Rather than focusing on a particular area, stick to full body workouts. When doing your abs, lower body and back exercises stick to 10-12 reps as opposed to 15.

Third trimester

You’re now in the home stretch with only a few more weeks to go! This is when your body is being stretched and pushed the most. Many women feel they need a break during this time. However, if you are still looking to get your heart rate up, Jaime recommends avoiding exercises where you are on your back. “A vein pumping blood called the Vena can be disrupted if you lay on your back for extended periods of time,” she explains.

Avoid any high-intensity workouts. Consider activities like walking, swimming or prenatal yoga. If you’re looking to tone muscles, stick to squats and lunges. As always, make sure you are practicing your Kegels.

Postpartum exercises

 

If you’ve just welcomed a new baby into your life, finding the time to workout can be tricky and feeling comfortable in your body again can feel even harder. “Doctors say not to go for physical exercise until 6 to 8 weeks after birth,” Jaime says. For the first few weeks after birth, your priorities should be to rest and spend time with your new baby. Your body takes several weeks to recover from the changes of pregnancy. Do not overdo it by rushing back to the gym.

If you’re ready to get back in shape, start making an effort to move a little bit every day. Once you are feeling comfortable again, try the below postpartum exercises.

Kegel exercises postpartum

Just like you should be doing kegel exercises during your pregnancy, you should also be doing them postpartum. During the birthing process, these muscles are weakened and therefore should be exercised regularly after giving birth.

However, it is important to give your body the time it needs to heal so wait until about six weeks after delivery. You may find that doing kegel exercises is challenging at first. Do not be discouraged. This is normal and will take time and patience to get back to normal.

Low-impact exercises

If you are just starting out, it is best to begin with lower-impact activities. These can include swimming, walking, stretching, water aerobics or yoga. If you are going to the gym, try the elliptical, stationary bike or stair climber for a lower-impact workout that will still get your heart racing. Start with 5-10 minutes and then build on your duration and intensity the more comfortable you feel.

Core strengthening

According to Mahri Relin, founder of the exercise platform Body Conceptions and a trainer who specializes in postnatal workouts, “core strength keeps you safe, centered, and prepared for childbirth—and it’s the same area you want to keep strong after.” One way to regain your stability and heal your abdominal muscles is to do postpartum core exercises.

However, it’s important to get the green light from your MD before attempting these exercises. Your abdominal muscles have gone through a lot of pulling and stretching in order to make room for your new baby. Avoid traditional sit-ups and crunches and instead opt for the moves below.

Leg and arm extensions

How to do it: Starting on your hands and knees, draw the core up and bring your right elbow into your right knee. As you inhale, reach your right arm out and your left leg straight behind you. Exhale, and contract your muscles while bringing your right arm and left leg back to your center. That’s one rep. Once you have completed your reps, switch sides.

Recommended reps: 10-12 each side

Yoga boat

How to do it: Sit on the floor with your knees bent. Tighten your abdomen and slightly lean your torso back while lifting your feet off the floor. Lift until your shins are parallel to the floor and your hips are flexed at 90-degrees. Keep your back straight and extend your arms forward to maintain balance. Hold this for 30 seconds and then repeat.

Recommended reps: 10-12

Raised leg extensions

How to do it: Lie on the floor with your legs bent at 90-degrees. Engage your lower abs and lift both legs up a few inches so they are in a diagonal position. Hold for a few seconds and then return to your starting position.

Recommended reps: 12-15

Exercises for diastasis recti postpartum

Diastasis recti is a separation of the rectus abdominis, what we refer to as our “six-pack” muscles. This happens to about two-thirds of women and can occur either during or after pregnancy. Maura Shirey, a certified pregnancy fitness educator and owner of Bodies for Birth, says that after birth “the core remains overstretched and the woman is left with a belly that feels very different.” She recommends focussing on strengthening your transverse abdominis. This is the deepest muscle in your core and your best bet for regaining strength and stability.

Kristin McGee, a yoga/pilates instructor and mother of twins, says that “while you’re healing your diastasis, you want to avoid any exercises that put too much strain on the abdominals and can cause the belly to cone or dome.” She advises her clients to avoid crunches, planks, backbends and any exercises that can cause the abdomen to stretch further. Below are some recommended exercises to help strengthen your rectus muscles.

Transverse abdominis side bracing

How to do it: Lie on your right side with your knees bent and feet resting on the floor. Place the fingers of your right hand on top of your stomach—just above the hip bone. From here, tighten your abs and draw your belly button in towards your spine. Hold this position, then relax and repeat. You should be able to feel your muscles contract under your fingers.





Recommended reps: 3-4 breaths

Toe taps

How to do it: Lie on your back and lift your legs into a tabletop position. With your knees bent at a 90-degree angle, lift up your right leg and tap your toe on the ground. Alternate between legs.

Recommended reps: 10-12 on each side

Heel slides

How to do it: Lie on your back with your legs bent. Lengthen one leg forward and hover it over the floor, keeping the hips still and drawing your abdominals in and up. Bend the leg back into the starting position and repeat on the other side.

Recommended reps: 10-12 on each side

Postpartum back stretches

As a mother, your back muscles work harder from moving and lifting your baby all day. Many mothers begin to experience postpartum back pain. To combat this, try to do the below stretching exercises at least ten minutes a day. For the first six to 12 weeks, stick to gentle postpartum stretching such as side-to-side neck stretches or toe touches.

Pelvic tilts

How to do it: Lie on your back and bend your knees at a 90-degree angle so that your feet are flat on the floor. Then, lift your hips off the floor and squeeze your butt. You should feel a nice stretch in your lower back muscles and buttocks.

Recommended reps: 10-12

Knee to chest stretch

How to do it: Lie on your back with your legs straight in front of you. Bring one leg up and use your hands to hug your knee into your chest. Hold this for about 30 seconds and then switch to the other side.

Recommended reps: 10-12 each side

Supine lower back release

How to do it: Lie on your back with your knees bent and feet flat on the floor. Extend both arms out into a “T” position. Roll both knees to one side while keeping your shoulders on the ground. Hold this for 20-30 seconds and then return to your center. Repeat this on the other side.

Recommended reps: 10-12 each side

Study: Traffic Air Pollution Increases Pregnant Women’s Blood Pressure

A new report from the National Toxicology Program suggests that traffic-related air pollution increases a pregnant woman’s risk for dangerous increases in blood pressure, known as hypertension.

NTP scientists evaluated published research on the link between traffic-related air pollution, or TRAP, and hypertensive disorders broken down by pollutant measurements of TRAP, such as particulate matter (PM2.5). PM is the term for a mixture of solid particles and liquid droplets found in the air, and PM2.5 refers to fine inhalable particles, with diameters that are generally 2.5 micrometers or smaller. The average human hair is about 70 micrometers in diameter, about 30 times larger than the largest fine particle.

“What we found when we reviewed the literature is that exposure to PM2.5 from traffic emissions was associated with development of hypertensive disorders in pregnant women,” said Brandy Beverly, Ph.D., lead scientist and researcher at the National Institute of Environmental Health Sciences, part of the National Institutes of Health. “When these women are exposed to PM2.5 during their entire pregnancy, the likelihood of developing preeclampsia increases by about 50%.”

Other components of TRAP that NTP evaluated included nitrogen oxides, carbon monoxide, black carbon, and elemental carbon, along with parameters like traffic density and mothers’ proximity to main roads.

For example, the literature suggests that women who live within a quarter of a mile of a major roadway or in high traffic density regions may be at an increased risk for developing hypertensive disorders of pregnancy.

TRAP comes from the combustion of fossil fuels by motor vehicles. These vehicle emissions are mixtures of gases and particles that are easily inhaled and have adverse health effects. TRAP is known to be a major risk factor for cardiovascular disease, including hypertension.

Hypertensive disorders of pregnancy complicate more than 10% of pregnancies worldwide and are a leading cause of maternal and fetal illness and death. According to the American College of Obstetrics and Gynecology, mothers with hypertension during pregnancy are more likely to have a pre-term delivery. Their infants are at greater risk for low birthweight and a range of long-term health problems associated with pre-mature birth.

“Hypertensive disorders of pregnancy refer to a range of clinical conditions, all of which include high blood pressure during pregnancy,” said Beverly. “The disorders are classified into four distinct types, based on differences in the timing and onset of the symptoms.”

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Study: Newborn Infant Boys Are Affected By Mom’s Pregnancy Depression

Women who have symptoms of depression and anxiety during pregnancy do not report concerns with their infant sons’ behavior – but do with daughters, a Cardiff University study has found.

As many as one in four women experience depression and/or anxiety in pregnancy and evidence suggests it can increase the risk of emotional and behavioral issues, particularly in boys.

The study focused on the children of mothers who had reported symptoms of depression and anxiety in pregnancy. Specifically, researchers looked at what early indicators of difficulties were apparent in these children at the age of one.

Researchers identified language delays and evidence of emotional difficulties in male infants but not in female infants, similar to findings from other studies.

The surprising finding of this study was that the affected mothers did not pick up on their infant sons’ difficulties – but did perceive issues in their daughters.

Professor Rosalind John, senior author on the study, said: “A key finding of our study was that mothers reporting higher depression and anxiety symptoms in pregnancy reported poor bonding, higher aggression and lower soothability for their infant only when the infant was female, and not when the infant was male.

“In contrast, our objective assessment found that male infants were more affected by maternal prenatal anxiety or depression, but this was not picked up by their mothers.”

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Last Minute Guide to Dressing for Thanksgiving Dinner

thanksgiving outfit

If you are expecting this Thanksgiving and are toting around a sizeable bump, God knows you may  not be looking forward to standing on your feet preparing a meal and hopefully, you have been invited to someone else’s home this year and/or your family is giving you a pass on cooking so you can just kick up  your feet and relax.

GET THIS T-SHIRT ABOVE HERE

Here is a guide for what to wear to Thanksgiving dinner this year:

1. Start with a shirt in breathable fabric like jersey knit or cotton.

2.Then layer a light cardigan or collared shirt over that and finally a denim, leather or cotton blazer.

How to dress your bump

 

3.For the bottom, go with a comfy pair of dressy leggings or denim maternity stretch jeans with a pair of red ballet flats.

4. Carry a large clutch to hold your stuff and then work it!

Stylish and comfy!

 

5 things NOT to wear at Thanksgiving!

Have fun and good luck enduring the endless belly rubs and all the love!!!

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