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Fitness

Lose ‘Baby Fat’ After Pregnancy With These 6 Exercises

by Guest Contributor August 13, 2019

It’s safe to say that losing weight is much more difficult than gaining it. That’s especially true following a pregnancy. That kind of fat likes to hang on for dear life and never let go. Of course, that shouldn’t discourage you from working out and doing the best you can to lose it.

You just have to be patient, consistent, and careful with your diet. Eating clean is a prerequisite for every weight-loss journey. And on top of that, you can’t forget about exercise. New moms rarely have time to shower let alone work out, but even a workout that lasts for 15 minutes can do good for your body.

In order to help you, take a look at the exercises below.

Photo by Daniel Reche from Pexels

Walking stairs

Climbing stairs will most certainly strengthen your core and lower body. At the same time, your body will burn a lot of calories in a short period of time. With each step, your heart will start pacing and you will sweat. Just go easy in the beginning, and then slowly transition from walking to running.

Wide squats

Bear with us here. Squatting may sound dreadful, but it’s extremely good for losing baby fat. If you want to know how to build muscles in your legs and glutes, this is the way to do it.

In order to tone your core and regain pelvic floor strength, you need to stand with feet shoulder-width apart, then lower into a squat, pressing hips back and down. Then go back to the standing position.

Start by doing a set of 20 reps. Then crank it up to 30 as you start to progress.

Image by Mircea Iancu from Pixabay

Park strolls

Well, this one is a walk in the park. Seeing that you now have a youngster in your family, take baby with you for a light stroll outside.

You could walk around the block or visit a park. If you like shopping, you can go pay a mall a visit too. Just remember to have walks regularly.

You could start with five easy walks per week. As you start feeling strong again, you can crank it up to seven and walk for longer distances.

Mule kicks

This is another great fat-burning exercise for fresh moms. To do mule kicks, you should start in a position where you are crawling on hands and knees. Your wrists should be aligned under shoulders and knees need to be under hips.

Then contract your abs and lift one leg so it’s parallel to the floor. Keep your knee bent and foot flexed as you lift your leg. Finally, go back to the starting position and repeat three quick sets 15 to 20 times. Once that’s done, switch sides and repeat.

Image by Mabel Amber, still incognito… from Pixabay

Quarter curls

This exercise is great for burning belly fat. You just need to lie down on your back with your knees bent and feet shoulder-width apart.

Keep your feet flat on the floor with your hands behind your ears. Scoop your belly in and curl shoulders off the mat. Hold it for five seconds, exhale and slowly go back down. For a start, do three sets of 5 to 10 reps.

You will feel a burning sensation. Once you start feeling that, you will know that it’s working. Your belly will be thinner and thinner in no time.

Side lunges

If you want to trim your legs, arms, glutes, and abs, side lunges are the way to do it. Stand with feet shoulder-width apart and lunge to one side with your first leg. You need to land on the heel first.

Keep the torso straight and abs tight. Your lead knee should point in the same direction as your foot. If you let it loose, the exercise won’t be as efficient as it should.

Final thoughts

Don’t worry, you will lose weight. Just remember to be patient and persistent. Start with light exercises, build up your form, and then increase the number of sets and reps.

Baby fat will be gone in no time, and you will be back on track once again when it comes to your shape. Good luck!

About the Author

Sean L. is fitness and keto addicted; also the managing editor at Dream Keto. He likes everything that is green, from spinach to beautiful nature landscapes. Each day, he gives his best to stay in ketosis and exercise. Sean also enjoys cooking healthy meals, traveling and playing with his German Shepherd.

7 No-Nonsense Hairstyles Perfect for Working Out

by Amber King July 15, 2019

written by Amber King

Raise your hand if you’ve ever ended a workout with your head looking like a frizzy hot mess. Unless you’re one of those women whose hair can magically stay in place no matter how many burpees you do, your hand should probably be in the air. There’s no shame in accepting the facts—even those model-like exercise coaches you see on YouTube struggle with what to do with their hair during workouts.

In my experience, there are several factors that are required for an exercise-worthy hairstyle. It needs to keep the hair out of your face and off your sweaty neck. It also needs to be quick and easy to accomplish. And if it can stop you from looking like a sweaty bridge troll after a very public gym session, all the better.

Check out these tried and true workout hairstyles to keep you moving.

1. The Classic High Pony

Image by Mabel Amber, still incognito… from Pixabay

The pony tail has been a female athlete’s go-to hairstyle since the dawn of time—or at least since the invention of elastic hair ties. But if you want your high pony to stand up against wind sprints and weight lifting, you’ll need a couple tips.

Nothing is more annoying than having to blow itty bitty loose hairs out of your face. To fix the problem, grab a headband. Find one that’s made from non-slip material, but make sure it’s not too tight. I’ve suffered from too many post-workout headaches because my headband was actually squeezing my skull. For the short little hairs that fall out of the pony and get soaked in neck sweat, you’ll need a few bobby pins. Place them strategically though, otherwise you’ll stab your head with every sit up.

2. French Braided Ponytail

The biggest problem with the average ponytail is those little flyaway hairs that inevitably sneak out of place. If you don’t want to wear a headband, a well-secured braid is a good option. I typically stick to one French braid that starts at my forehead and uses my long bangs. Then I gather up the braid with the rest of my hair and secure it with a hair tie.

But if you’re feeling extra ambitious, you can split all your hair into four sections and French braid each section until they meet at the crown of your head. This does a great job at keeping little hairs from escaping. Here’s a tutorial to show you how to do it.

3. French Braid Pig Tails

Image by rottonara from Pixabay

Braids can work whether your hair falls down to your butt or stops at your shoulders in a bob. They’re even a good option for those of us with complicated layered hair. My hair falls just below my shoulders, and my go-to workout hairstyle is two French braids. My hair isn’t quite long enough to stay still in one braid, but the double braids keep everything in place—plus braids always look cute. Sometimes I add a headband for extra security, but the braids usually do all the work on their own.

4. A Simple Braided Pony

If your hair is long enough, you don’t need to worry about French braiding. A simple plait will keep your hair in place and stop it from getting frizzy with sweat. To try it out, gather your long hair into a high pony. Secure it with a hair tie and then braid all your hair at once. Add another hair tie at the end to keep the braid in place. This workout hairstyle keeps the hair from sticking to your neck and takes only a few seconds to pull off.

5. Twisty Braided Bun

I personally like having my pony tail swishing behind my back as I run, but if your hair is long enough, that swishing can be seriously annoying. It gets caught in your armpits, and you’re constantly having to throw it over your shoulder to get it out of your way. A braided bun can solve this problem.

Start with the normal braided pony from above, but instead of letting it hang, twist it around your top ponytail. Wind the braid around itself, and when you run out of hair, use another hair tie (or two) to keep it still. If you have thick hair, you might want to add a few bobby pins for good measure.

6. Top-Knot Bun

Image by _Alicja_ from Pixabay

A close cousin to the workout pony tail, a top-knot bun is best reserved for women with long hair. Pony tails typically don’t cut it for you, because even when positioned near the top of your head, your long tail drapes down toward your neck and shoulders. Have you ever had the pleasure of peeling a section of hair off your sweaty neck? It’s uncomfortable, hot, and a little gross.

The solution is a top-knot bun. This isn’t your average messy bun, but a workout hairstyle that is secure enough to stay in place and not come loose. Use a no-damage hair tie and wrap your hair up as tight as it will go. Use a few bobby pins if you need them, and a headband never hurts (unless it’s too tight, that is).

7. Put a Hat on it

Last, but not least, you can always wear a hat. Honestly, this is my favorite workout hairstyle solution. Not only does it cover my hard-to-tame hair, it also helps keep sweat and sun out of my eyes. My favorite workout hat is a Nike dri-FIT hat that is designed to be breathable and comes with a built-in sweatband.

You have to remember to throw your hat in the wash or risk it getting gross and stinky, but hats really can’t be beat when it comes to keeping your hair out of your face. It’s the no-nonsense solution when you don’t feel like fighting with your hair before or during a workout. The hat hair you get afterward, however, is a problem for a different post.

Fitness Lifestyle

Introduction to Yoga: Beginner Tips You Should Know

by Guest Contributor June 25, 2019

written by Guest Contributor

There’s no rest for mothers! New mom or a mom of a teen, it really doesn’t matter—there’s always something to do. Plenty of mothers also juggle their family life and their careers, so they certainly need an activity that will help them vent. Well, yoga might be the right choice! It provides the practitioner with the right balance between mind and body, and it’s also a great activity for getting back in shape, boosting your strength, and managing all kinds of medical conditions. So, if you’re intrigued but know absolutely nothing about yoga, here’s a beginner’s introduction to clear things up.

Find Your Yoga Style

While all yoga styles rest on the same base, they do differ in the way you perform them. If you’re a beginner, you’ll probably butcher any type of yoga, but that doesn’t matter at all. However, you still need to choose a style that resonates with you and your goals. Hatha Yoga is the most classic style that will teach you all the bases. If you need some extra help since you’re a beginner, you can also start with Iyengar Yoga that uses all sorts of aids.

Those who prefer something more active will love Vinyasa Yoga that’s quite dynamic or Ashtanga Yoga that’s energetic (only for extra fit moms with quite a lot of strength, though).

Find a Good Class

If you want to do this the right way, find a class and join it today. There’s no better place to learn the techniques and postures and ensure you’re doing yoga safely. Even though slow and controlled, you can get injured while practicing yoga, and no mother wants that! Plus, yoga is a journey, and you’ll need a guide that will provide you with tips as well as encouragements and motivation.

If you can’t just leave your kids alone to do your class, you can always practice from home. This is 100% free and gives you the freedom to practice whenever you like. However, make sure to do your research before you start with any postures or movements. There are amazing websites out there that can provide you with great advice and video instructions made by certified teachers.

Get your equipment

When it comes to equipment, yoga is super low-maintenance. Every future yoga mom needs only a yoga mat which is the bare minimum. When choosing your model, make sure to pick something that’s not going to slip and has the required length to fit your entire body. Other things you might need are a yoga block and a yoga belt. These help beginners with aligning the positions and make performing them a bit easier.

Comfy clothing is also recommended—think something that gives you good mobility. When you hit the stores, don’t get overwhelmed by choices. It might be best to check out websites like GearWeAre that contain basically everything you need to know (and more) about sporting gear. No matter if a complete beginner or someone with some fitness experience, you’ll find their tips and recommendations more than useful.

Provide Ideal Conditions

Don’t laugh! It’s possible to give yourself (nearly) ideal conditions for practicing yoga even with kids around. It’s best to do your routine on an empty stomach, but if you have your hands full in the morning, ensure you wait at least two hours after your last meal to do your daily practice. Also, if you can, ensure your phone is on silent mode and that you have as few distractions as possible (wait until kids are having their nap).

Don’t Forget to Breathe

Don’t think yoga is always super pleasant—it can be very demanding. However, no matter if you feel pain from stretching or feel uncomfortable in a position, don’t forget to breathe. People often hold their breath doing some physical effort, but yoga is all about breath control, so keep that in mind when practicing. If you find it difficult to breathe, increase your concentration and decrease your effort until you feel comfortable.

Practice With Your Kids

Your kids will undoubtedly see their mom doing yoga or going to practices, so if they show any interest to try it themselves, don’t discourage them. Yoga is a great gift to kids that will provide them with self-awareness, physical activity, breathing exercises, and meditation they need to cope with daily pressures. However, unless you make it fun, they won’t be enjoying it too much, so make sure to introduce yoga to kids in a very specific way.

Every mother can use yoga to relax, get some exercise, or even spend some quality time with the kiddos. Don’t hesitate to give this amazing practice a shot, and you’ll most likely fall in love instantly!

About the Author

Morgan Rose Elliott is an aromatherapist, yoga instructor, animal lover, a happily married mother of two. She enjoys reading biographies and writing poems, sunny days on the beach and any shape and form of vanilla. Crazy about the ’80s, her favorite band is Duran Duran and she is obsessed with the Netflix original Stranger Things.

Fitness Lifestyle

These 6 Tips Will Help You Get Your Mom Sweat On

by Jennifer Landis June 17, 2019

written by Jennifer Landis

Between busy work schedules and diaper duty, moms have a lot on their plates. As a result, many opine that they lack time to work out. Ironically, though, the busiest people need exercise the most to boost their energy and get through the rest of the day.

Most women think getting in a workout means joining a gym, but anywhere that allows movement can transform into your personal exercise studio. Try these tips to whip that mom bod back into tip-top shape!

Mix It Up

When the treadmill starts making you feel like a pet gerbil, shake up your fitness routine by trying hip and trendy workouts. The best news? Some of these workouts take only a short time to provide a huge caloric burn.

Photo by The Lazy Artist Gallery from Pexels

High-intensity interval training (HIIT) challenges you to go all out for short blasts followed by a quick active rest. You can use light hand weights or bands or even no equipment at all to burn major calories in just 15-20 minutes.

Functional fitness training keeps your body in top shape for performing everyday tasks, like lifting heavy groceries or squirmy babies. Planks, squats and other basic movements burn calories quickly while decreasing your risk of future injuries.

Rock It Out

Remember the carefree days when all you needed to do to stay in shape was dance the night away? Although 2 a.m. may now mean feeding time and not after-party hour, you can still burn calories while getting your groove on.

Photo by Michael Zittel from Pexels

No time to make it through a full Zumba class? Take mini dance breaks throughout the day. Put on your favorite jams and get down in the comfort of your living room.

Do your tiny tribe members love video games? Games like “Just Dance” let you and the kiddos both enjoy a good workout while having a blast playing together.

Knock It Out

Kickboxing helps you relieve your frustrations while toning up your muscles. Like dancing, you don’t need a lot of time to break a sweat. Thanks to the miracle of technology, you can find a ton of 10-minute kickboxing workouts for free on YouTube.

If your kids are old enough to learn basic self-defense, why not find a martial arts dojo and sign up together? You’ll get a good workout and enjoy quality time with your kiddos while learning a potentially lifesaving skill.

Take It Outside

Which would you rather inhale — eau de gym or fresh outdoor air? Taking your workout outdoors isn’t only free, it also helps your body produce vitamin D naturally to keep your bones strong.

Many urban parks have fitness trails consisting of a running/walking track with spaces for circuit exercises like pushups. Those who crave peace and quiet can head to the nearest forest or nature preserve to take a brisk hike. Carrying your baby in a papoose adds resistance, although few grandparents complain about watching the kids for a few hours to give you a much-needed mental and physical break.

Get a Bit Wet

Aquatic workouts take pressure off bones and joints and allow those with injuries or painful chronic conditions to move more freely and easily. Many YMCAs and community recreation centers have pool facilities and feature relatively inexpensive membership fees.

Photo by Jim De Ramos from Pexels

Another advantage of such resources is that many centers offer swimming lessons for your children. All kids benefit from learning how to swim, as it helps reduce the risks of drowning significantly.

More the nature type than a parks-and-rec kind of soul? Any boats requiring the use of paddles provide a great upper body and core workout. Even paddle boats get your legs moving a bit, and the little ones can join in the fun — just be sure to have them wear a well-fitted life jacket.

Twist Again

Moms who enjoy mind-body exercises can choose from a ton of hip new yoga classes to stretch and tone muscle. If you’re suffering from postpartum back pain, you may adore sky yoga classes, which use long strips of cloth suspended from the ceiling to let participants soar while they take pressure off the spine. If you’re unabashed about showing off your stretch marks, naked yoga allows for a greater range of motion and cultivates self-love and appreciation for your body.

If you can’t sneak away for an hour or more, why not bring the little ones along? Children possess natural flexibility, and participating in family yoga classes brings your loved ones closer together. As a bonus, kids who regularly practice yoga improve their ability to focus and concentrate, upping academic performance. Schools that have implemented yoga into the curriculum report decreases in behavioral issues.

Work It, Pretty Mama

Having children doesn’t have to mean hanging up your tennis shoes and sports bra. Once you add exercise back into your routine, you’ll have more energy and patience to deal with the demands of child-rearing. Plus, your little ones will learn the importance of physical fitness by following your example.

Fitness Lifestyle

10 Tips To Make Working Out More Fun

by Amber King June 10, 2019

written by Amber King

Between the sweat and sore muscles, you can’t blame a person for dreading daily workouts. I’ve been working out regularly for most of my life, but there are still times when it takes an incredible amount of self discipline and motivation to lace up my sneaks and get moving. Part of the problem is that it’s easy to view working out as a chore. It’s no different than washing the dishes or mowing the lawn—we know we’ll regret not doing it, but that doesn’t mean we want to do it.

If you’re like me, you have two options when it comes to working out. You can deal with the misery and always view exercising as something worth dreading, or you can change things up and make working out more fun.

When I find myself in a motivation slump, these are my favorite hacks to make working out more fun.

1. Take a class with friends (or make new friends).

Exercise classes are great for motivation and accountability. You have a specific time when you need to show up, and if you’re paying for the classes, you want to make sure you get your money’s worth. It’s even better if you have friends taking the class with you. Workout partners help hold you accountable, and even on the worst days, at least you know you’re not alone in your misery.

If none of your friends are into getting fit, that’s okay. You’ll likely make new friends if you join an exercise class, and combining workout time with social time is a great way to get motivated.

2. Take your yoga mat on an adventure.

Who wants to stare at a dirty gym wall and breath in a stranger’s B.O. while working out? No one, that’s who. Gyms are fine for when you need to lift weights or use equipment you don’t have at home, but I personally avoid public gyms at all costs (at least for solo sessions). I prefer exercising in open air surrounded by relaxing scenery.

One of my favorite things to do when I need to mix up my workouts is grab my yoga mat and go on an adventure. Yoga is something you can do practically anywhere, and that includes the beach, a park, campground, grassy riverbank, goat pasture—basically anywhere that you won’t get arrested for trespassing. You’ll enjoy being outdoors and experiencing a new area all while working out.

3. Listen to audiobooks or a killer playlist.

Listening to music while you workout isn’t new advice, but I encourage you to make those workout playlists extra special. I listen to music all the time, so simply putting in my headphones isn’t special enough to motivate my workout. To make it work, I reserve only the best playlists for when I’m exercising.

If there’s a new album I really want to listen to for the first time, I only allow myself to listen to it while I work out. The same goes for my all-time favorite audiobooks. The only reason I survived marathon training is because I looked forward to my long runs solely because it was the only time I was allowed to listen to my newly downloaded Harry Potter audiobooks.

4. Go on a run to a favorite destination.

When I rank my runs, treadmill runs are the worst, running outside is better, and the best is running outside toward a favorite destination. It completely changes my perception of working out when I’m using exercise as a means of transportation to get me somewhere I actually want to go.

My favorite running route is going a few miles to a friend’s house (who also owns a pool). I get my workout in on the way to her house, we hang by the pool, and then she gives me a ride back home. You can also make this work by running to a restaurant, bar, or park. If you don’t live near anything worth running to, drive somewhere to safely park your car and use that as your starting point.

5. Create a reward system.

I’ve tried plenty of food-based reward systems, but letting myself eat a donut or go to McDonald’s usually ends up backfiring. Either I don’t actually enjoy the food because of guilt, or I enjoy it too much and it makes it harder to get back on track with my nutrition. Instead of this kind of cheat-day reward, why not try a workout money jar?

It’s like a swear jar but way better. Every time you successfully complete a workout, put a dollar into the jar. After a few weeks, count up your stash and use that money to reward yourself with something you really want. Maybe it’s a new pair of jeans or tickets to a concert—whatever it is, thinking about your reward will definitely make working out more fun.

6. Choose a creative activity.

There’s nothing wrong with lifting weights or running, but if you’re feeling like working out is a chore, these go-to exercises might be part of the problem. They get more boring the longer you do them, and monotonous workouts are hardly fun or motivating.

My advice is to ditch those types of exercises for a day or two each week and instead choose an activity that’s actually fun. You can rollerblade, ride bike, play volleyball, kickball, Frisbee, go on a hike, dominate your spouse in tennis—as long as you’re moving, it counts as exercise.

7. Workout while you watch TV.

This trick is perfect for when you don’t want to leave the living room but still need to get a workout in. Turn on the TV and commit yourself to the type of workout you don’t need equipment for. I usually choose to do an ab workout because I can still see the TV while I’m busy crunching and planking. I’ll try and plank during an entire commercial and switch up my movements every time the show comes back on.

8. Include your kids.

Working out when you’re a mom isn’t easy. But instead of feeling frustrated that your kids are getting in the way, you can include them in your exercises. A four-year-old will love sitting on your back while you do push ups, and it’s impossible to feel down when your littles are squealing with glee. If your kids are a little older, ask them if they want to ride their bikes or scooters down the sidewalk while you run. You’ll enjoy the company, and getting your kids outside and exercising is a major mom win.

9. Include your dog.

Maybe your kids are too old to find working out with mom fun, but there’s another family member who’d never turn you down. Dogs are perfect workout partners if you’re into running, jogging, biking, or hiking. They never complain, and they’re always enthusiastic. I love taking my two dogs on runs, and I know they love it even more than I do. It makes me feel good having that time to bond with them and knowing I’m doing something to make them healthier and happier.

10. Sign up for a fun competition or race.

I wouldn’t say running a marathon is “fun,” but there are other types of races and competitions that will get you excited to start working out. There are color runs and bubbles runs, runs where you traverse an obstacle course of inflatable equipment and even runs where you get a different type of beer at every mile marker. If running isn’t your thing, sign up for a recreational sports tournament like kickball or softball. If you look hard enough, there’s bound to be some kind of fun exercise-based activity in your area.

Fitness Health Lifestyle

How Physical Activity Leads To An Improved Quality Of Life

by Guest Contributor June 3, 2019

written by Guest Contributor

No matter how strict you are in maintaining healthy eating habits, there’s no success in well-being improvement without physical activity. Raising your heartbeat isn’t just beneficial for your muscles and body, but it also improves your mental health and longevity. From weight loss to improving memory and intelligence, regular exercising brings many advantages to your lifestyle.

Mental Wellness and Working Out

Physical benefits of fitness greatly influence the overall body and mind wellness and help in having a more positive self-perception. When you put conscious thought into maintaining a healthy weight, let alone take the right action, you immediately show that you care. This is very important since our self-confidence dramatically depends on the way we think of ourselves and how much we like what’s in the mirror.

If you are not happy with your looks, you may not be satisfied with who you are at the moment, and acknowledging that fact is important. By improving the condition of our bodies—becoming stable, agile, fit, in shape and healthy—we kick-start a chain of other positive changes. If you are satisfied with how you look and feel, you will project a more positive attitude in other areas of your life, build your self-confidence, and regain love for life in general.

Hitting the gym is always the right choice when you want to work on a positive self-image. Weight lifting or group training like CrossFit, pilates, or yoga are there to help you see immediate progress and change in your body shape and size. Is there a better motivation booster than tangible proof that your hard work is paying off? It’s also essential to acknowledge success and congratulate yourself on making positive changes in your lifestyle.

Exercising as a Way of Relaxing

Spending time in solitude can be very useful for dealing with negative thoughts, stress, and anxiety. Getting rid of restlessness and worry is best done by refocusing and getting busy with something productive and mind healing. Activities like walking in nature, hiking, cycling, or playing golf can be great ways of isolating yourself from hectic surroundings and creating quality “me time.”

Golf can do wonders for a stressed out mind. Being outdoors and enjoying the serenity of nature is great for relaxation and the first step toward a peaceful mind and balanced emotional state. It’s just you, the ball, the hole, and your thoughts. The more you practice, the more you will experience mental liberation and regain stability that comes with spending time with yourself.

This kind of mental practice leads toward a healthy mind, better emotional control, and higher resistance to stress, anxiety, and restlessness. This beautiful sport fosters greater self-management and psychological maturity which are both essential for overall mental growth.

Don’t forget to be informed about the best gear for golfers. Being comfortable and safe is just as important as the game itself. There are various websites, like Wired Golfers, that are informative and useful for finding appropriate golfing equipment depending on your playing proficiency and needs. Using a golf club which is too small or wearing uncomfortable shoes can cause health issues of their own in the future and ruin the entire experience.

Fight Depression with Movement

Movement is cross-sectionally associated with lowering neuroticism, anxiety and depression. However, it is crucial to have in mind the fact that not all exercise can be linked with decreasing symptoms of depression, especially more complicated cases, like clinical depression treated with medication.

Research has shown that moderate-intensity physical activity, like running, is highly beneficial. It helps in releasing chemicals like endorphins, the mood-boosting hormone, without being too intense and demanding for the body and the mind, especially for beginners or non-sporty types. Low-intensity exercise sustained over time holds the actual value to achieving mental benefits since it spurs the release of proteins called growth factors, which cause nerve cells to grow and make new connections.

Running and jogging are great for getting active, but not overdoing it. Opting for jogging can be a great start since it doesn’t give you the feeling of actually being restrained to a gym. It’s done in the comfort of your neighborhood or a close area, in the open air, and it feels as natural as simply walking—very important for avoiding stress and pressure of making a change.

True fulfillment comes from inner confidence and satisfaction. Getting active will not only help you create a healthy body but also a healthy mind. When the physical and the psychological are in balance, you’ve got yourself a recipe for a long and healthy life.

About the Author

David Barnes is a sports enthusiast who loves to spend time with his kids, learn to cook new meals, teach kids baseball, spend time outdoors, and enjoy a healthy lifestyle. Most of all, he enjoys the fresh air in the sunrise.

Fitness Lifestyle

Top 6 Exercises To Help You Recover After A C-Section

by Guest Contributor May 2, 2019

written by Guest Contributor

The number of C-sections is increasing across the world, which isn’t a good thing according to experts. This particular type of delivery is necessary in some cases, but when used without a valid medical cause it is not a risk that should be taken. The recovery after the procedure can be lengthy and wrought with complications, so it is essential that you let your body recuperate before beginning ab-tightening exercises to get rid of mom pouch. Prepare yourself for such exertions with some gentle exercising which will strengthen the weakened parts of your body.

Belly Breathing

Belly breathing is an exercise you can start doing immediately after your return home from the hospital. This will help not only with the recovery of your abdominal muscles but also with pain and stress relief.

c-section

To perform this most basic breathing exercise, lie down on your back and make yourself comfortable. Then place your hands on your belly and breathe in through your nose. You will need to take a deep breath to feel your belly expanding under your hands. Next, exhale slowly through your mouth and gently pull your bellybutton in. Hold the position for about three seconds before taking another breath and repeating the exercise 5-10 times. Do this exercise several times a day to both prepare your muscles for walking and to relax afterwards.

Seated Kegels

You should be familiar with Kegel exercises already as practicing them is highly beneficial during pregnancy. Seated Kegel exercises are safe and efficient and should be performed to restore the strength of your pelvic floor. Note that if you have a urinary catheter after the C-section, you can only do Kegels once it has been removed. At this point, they will also help you recuperate after the invasion of a catheter.

Do your Kegels twice daily, once in the morning and again before going to bed.

Walking

As soon as you can walk, you should do so with the intention of getting your muscles working again. This won’t be easy due to the major trauma inflicted upon many of the muscles involved in the walking process, so do not risk long walks outdoors at first.

c-section

However, if you are a mother who wants to shed her baby weight fast, you should already have a treadmill installed at home as it’s an essential tool for rapid post-pregnancy weight loss. In fact, you’ll need a few other fitness machines to provide you a proper workout at home, but these should wait for six to eight weeks after the C-section. A treadmill, on the other hand, is a piece of equipment you should start using right away. It will allow you to take extended walks without the risk of being stranded in the middle of the street should you quickly become tired. Avoid using it for running until you receive clearance from your doctor, and even then proceed with caution.

Wall Sits

Stand about 1-2 feet away from the wall with your back turned to it. Then, carefully lean on the wall and slide down until you achieve a sitting position (only with air instead of a chair). You can use something to hold onto at first to avoid falling.

Hold this position for a few seconds before carefully straightening again. Do not rush, but instead make your movements precise and controlled. This exercise is excellent because it will engage a variety of different muscles. You should rest between repetitions and don’t try to push for more than five.

Glute Bridges

Lie down on your back with your knees bent and feet firmly planted on the floor. Then, lift your butt off the mat engaging your glute muscles. This is a great exercise for core recovery and strengthening.

c-section

Note that you shouldn’t try to perform this exercise for at least six weeks post the C-section. When you do start, listen to your body carefully and don’t overdo it. Move gently and lower yourself to the mat one vertebra at a time.

Plank

Once you are ready to return to strength training after your C-section (six to eight weeks if the recovery goes without complications) you should start with body weight exercises. This means that plank and its many variations will be your main go-to exercise for at least a couple of weeks.

Start slow with a partial plank during which you rest on your knees. Side-planks are extremely efficient for C-section recovery in particular. Note that you should stop immediately if you feel any sharp pain or develop bleeding. Your initial body weight exercises must be very low intensity.

For more tips on how to recover from a C-section, click here. Be sure to heed the advice about taking it easy as overexerting yourself before you heal properly can cause permanent damage to your body.

About the Author

I’m Agatha Singer, a work-from-home mom of two little nuggets. My interests range from the latest e-Commerce trends to traditional folk culture and adventurous traveling. I always stay open to new ideas and expertise to make my writings handy and captivating for you.

Fitness Healthy Eating Lifestyle

Ketosis For Women: Learn How Keto Affects Female Hormones

by Guest Contributor April 22, 2019

written by Guest Contributor

You have probably heard of the keto diet. It’s a low-carb, high-fat diet that has never been more popular than now. Of course, this diet revolves around the switch from burning carbs to burning fat. This fat becomes the ‘fuel’ of our bodies. Instead of using carbs, the body starts burning fat for fuel. Voila, there it is, weight loss process starts and lasts as long as the body is in the state of ketosis. This change of things in the human body isn’t so easy, and many wonder what effects it has, especially when it comes to ladies. To be precise, some are concerned that it causes hormonal imbalance. Is that so? Take a look.

How Carb Reduction Affects the Body

Carbs are important; they have nutrients, important vitamins, fiber, and more. Female bodies need a good amount of carbs as well as fats and protein in order to maintain a healthy hormonal level. Simply put, when women don’t get the carbs they need, a shift in serotonin levels ensues, and there’s also a shift in progesterone and insulin. You can probably tell that all this mumbo jumbo causes stress. Basically, cutting carbs means an increase in cortisol which is the ‘stress’ hormone. That’s why it is important to pause with the workouts while the body adapts. Or at least tone down the intensity of your workouts. The body will adapt to the keto state and everything will go back to normal.

keto for women

Ketosis and Hormones

Let’s just say that keto does not cause the imbalance! There is this current negative myth that concerns the keto diet and it, basically, states that being in the state of ketosis messes with women’s hormones. Of course, the ketogenic diet is not for everyone, and it can cause various health issues among both men and women. Even though some women experience weakness, weight gain, mood swings, etc. it doesn’t mean that ketosis is the culprit. There is no biological mechanism that would explain how exactly the state of ketosis affects hormones. All evidence of the keto diet causing hormonal balances is anecdotal. Nutrition changes can cause hormonal problems no matter what.

Another point we need to cover here is the HPA gland issue. There is a popular belief that ketosis isn’t good for a lady’s HPA axis. The gland in charge of producing hormones is called the hypothalamus. Many assume that keto diets mess with this gland. Well, according to various studies, the energy balance is controlled by processes outside of the normal hypothalamic pathways. All in all, ketosis functions on the hypothalamus in a different way compared to a non-keto diet, but there is no proof that supports the thesis that this reduces or does anything tangible with the hormonal activity in the HPA axis. We’ve covered some prominent issues and myths that needed to be debunked. The internet is a huge place where one bad piece of information can cause a landslide of criticism that is completely incorrect and undeserved.

keto for women

The Concerns of Overtraining

We’ve talked about things that do not cause the imbalance. However, have you asked yourself if you are training too much? Maybe that can be the cause of the imbalance? Are you combining really intense workouts with keto? Bear in mind that you are overdoing things if you’re putting in more than 3 HIIT workouts per week while on the keto diet. Overtraining leads to cortisol levels skyrocketing. On top of that, it causes other problems that concern hormones. If you practice hard, combining a keto diet with your workouts might not be a good idea. Take a look at some symptoms of hormonal issues that come as a result of overtraining. You could experience menstrual cycle changes, low mood, weakness, fatigue and thus low energy.

keto for women

Conclusion

Don’t trust everything you read online. That’s the gist here. Keto diet isn’t for everyone but that doesn’t mean that one should stay away from it. Listen to your body and see if you can handle HIIT workouts with a keto diet. On the other hand, if you’re just following this diet and not training, there is no major reason for fear.

About the Author

Fitness Lifestyle Motherhood

The 6 Best Ways to Get Your Sweat On This Spring

by Jennifer Landis April 10, 2019

written by Jennifer Landis

The sun is shining, the birds are chirping, the flowers are blooming and we’re starting to forget about all the time we spent under sweaters and blankets this winter dreaming of these days.

Now that spring is here, we may not feel like we’re ready for it. We may be feeling less than confident about our bodies that have been hidden under cozy layers for four months.

Curb the End of the Winter Blues

Regardless of the number of workouts we may have skipped to cozy by the fire, let’s cut ourselves some slack. I wouldn’t change time spent with my hubby or girls for the world. They’re growing more each day, and I’m not going to miss it for a half-hearted time at the gym.

Taking care of our bodies is a priority, but spending time beating ourselves up about winter workouts is unproductive and detrimental to our confidence. So it’s time to give ourselves a break and celebrate all our bodies have done for us, like delivering our babies.

Since the winter blues and gym workouts are finally behind us, we can express gratitude for our bodies and the sunny days ahead.

Why Outdoor Workouts Are Better Than the Gym

Outdoor workouts provide benefits that exceed the gym, aside from just the absence of muscle tanks. Research has shown that being exposed to trees and plants decreases levels of the stress hormone cortisol, resting heart rate, and blood pressure. Please, Mother Nature — from one mama to another — lower my blood pressure.

Getting your sweat on outside also elevates vitamin D levels. This boost from the sun is synthesized as a fat-soluble vitamin, boosting your immune system and bones.

Here are six of the best outdoor workouts you should try.

Outdoor yoga: I’m a little partial here, but taking my mat outside the walls of my house is something I dream of every January. Practicing in the outdoors allows every breath to bring a lungful of fresh air into my body. That’s a welcome change after months of being cooped up.
Park bench HITT workout: We can take our kiddos to the park and find a bench to get our sweat on. Try this quick park bench workout:

Five jump squats
10 step-ups on each leg
10 pushups
10 tricep dips
30-second plank

Complete this set, then rest 60 seconds and repeat. Push yourself to do as many sets as possible. You got this, mama!

Exercising around our kids is a great way to be mindful of the example we’re setting for them. As a mom, I want my girls to see me pushing my body, taking care of it and appreciating it. Raising girls in today’s world is a big responsibility, but what an opportunity to set an example of loving our bodies for what they can do, rather than the size of our jeans.

Obstacle course: Set up an obstacle course in your backyard. You could run between stray toys scattered throughout the yard. If you’re looking for something a bit more intentional, give this DIY obstacle source a try and repeat as many times as possible:

30-second jump rope
10 weighted ball tosses
30-second frog jump
30-second cone agility work

Walk the neighborhood: I don’t know about you, but my girls love to go for walks. Let’s break out the double stroller and get a sweat in! Start with a speedy walk and work your way up to a jog as your body allows. Jog for as long as you can, then walk for a minute and repeat.

The change in landscape makes you feel less like a hamster on a wheel, and more in tune with nature and your body. The varying nature of outdoor terrain challenges your body with different levels of incline, putting more muscle groups to work than indoor equipment could.

Workout tribes: Your own tribe of mindful mamas makes perfect workout partners. Get a group to stick around after you drop your kids off at preschool and take to the playground for a more intense workout and repeat as many times as possible:

Swing on the monkey bars
10 leg-raised push-ups on the balance beam
10 jumps over the balance beam
Run up the slide

Getting outdoors with the gals that inspire us will lift our spirits and maybe our bums, too! Who doesn’t want that?

Carry a car seat and groceries from the car to the front door: This is self-explanatory — and it is totally a valid workout, mamas. After all, you’re lifting heavy weights and getting your cardio in.

Let’s get our sweat on and appreciate the weather these beautiful spring days have to offer. The sun is finally shining, and it’s time to get moving!

Fitness Lifestyle

7 Exercises For A Better Butt

by Modi Ramos March 11, 2019

written by Modi Ramos

My entire life, I’ve always had a white girl booty. Despite the recent trends of the big booty workouts, there is no way my butt will ever look even remotely close to big or plump. (But to be honest, I don’t really want it to, I just want it to look good in my jeans!)

But I will say, with the right exercises on a routine basis (consistency is key to any progress, especially when it comes to fitness!) you can get a tight, firm butt that looks good in jeans and turns your partner’s head. Because, honestly, I’m not trying to impress anyone but my man and myself.

Here are 7 exercises for a better butt that we’ve put together for you. (And the best part, you can do these while you catch up on those DVR shows you’ve got recorded, two birds, one stone, baby!) I love these butt exercises because they work to perk your tush, and they’re simple yet highly effective. No gym required, ladies! You know what that means? No excuses!

Plié Squats

Plié (pronounced plee-AY), is a ballet term and means ‘to bend’. So for this twist on your traditional squat which pretty much everyone knows, all you have to do is pretend you’re a Prima Ballerina as you work that tush into shape. You’ll need to execute these with proper form, and if you want to really feel that booty burnin’, lift your heels off the ground for the last few. If you want a more detailed overview on how to execute this exercise, click here.

And if you’re looking to take it to the next level, hold some weights! A kettlebell is my personal favorite for this one.

Curtsy Lunges

This spin on the traditional lunge will channel your inner debutante while working your gluteus maximus! To get the most out of this exercise, pay attention to your form. This has been proven to get you a better booty, but you have to do it right.

Rather than stepping straight back while your front leg is firmly planted, you’ll be stepping back to the opposite side. It’s similar to a traditional curtsy, hence the name! When I first tried these, they seemed a little intimidating and confusing. But once you grasp the move, you’ll see and feel the difference over time.

To increase intensity, hold a pair of dumbbells in each hand while you do them. If you’re still unsure how to do them correctly, click here.

Donkey Kick

So, for this one, think of it just as you would a donkey kicking something up and back. This will work to isolate your glute muscles, and it’s a great butt exercise to firm that tush.

Glute Bridges

This is another exercise where you’ll want to make sure your form is correct. If it’s not, you’ll really feel it in your back the next day and not in a good way. Want to step it up a notch and really feel the burn?

An example of what a single leg glute bridge would look like when properly executed.

Once you’ve mastered the move, try lifting one of your legs off the floor and doing single leg glute bridges. These are great for perking your booty and working those hamstrings in the process.

Straight Leg Deadlifts

You’ll need weights for this one, and as you get used to them, you’ll want to gradually increase in weight over time. For myself, I use a pair of 15 lb dumbbells. I’ve also found it’s best to exhale on the way up. Once you get the hang of these, I promise you’ll love them. They really work, and you’ll definitely feel the burn the next day when you step out of bed.

Fire Hydrant

Imagine for a second that you’re a dog about to mark your territory on a fire hydrant. This is definitely where this one got its name from, appropriately called the “fire hydrant” in the fitness world. It’s great for working your hip abductors as well!

Clam (AKA Clamshell)

This move is common practice in Pilates, and it’s a great way to channel your inner mollusk. I’ve included a little how-to should you need it! This butt exercise is terrific for working your abductors, and although it sounds simple, I assure you that you’ll feel the burn after 30 seconds of putting in work.

And the closed leg variation of the clamshell:

See, I am not a twig; I’ve got meat on my bones. But even after three kids doing exercises like these help to keep my butt up and not down to the floor.

Of course we all know the basic exercises for your butt like squats and traditional lunges, but these butt moves are great for shaking things up and helping you get that tight butt you’ve always wanted. Another trick I like to add to my regimen is exercise bands! Try slipping one on when you’re doing butt work (like the donkey kick, fire hydrants and clams) and you’ll work to slim your thighs as well. (My thighs need all the slimming they can get, anyone with me?)

I like this group of different strength resistance bands, and also this thicker one–both available for a reasonably low price on Amazon.