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FitnessLifestyle

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

by Guest Contributor
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.

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FitnessHealthy EatingLifestyle

Ketosis For Women: Learn How Keto Affects Female Hormones

by Guest Contributor
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

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.

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FitnessLifestyleMotherhood

The 6 Best Ways to Get Your Sweat On This Spring

by Jennifer Landis
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.

  1. 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.
  2. 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.

  1. 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
  1. 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.

  1. 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?

  1. 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!

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FitnessLifestyle

7 Exercises For A Better Butt

by Modi Ramos
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.

Got any more special moves to share with us that have done wonders for you? Leave us a comment and share it!

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first marathon
FitnessLifestyle

6 Key Steps To Prepare For Your First Marathon

by Amber King
written by Amber King

The registration is in, and you’ve marked your calendar, but now what? Whether you’re an experienced runner or not, taking on 26.2 is a huge feat. It’s so huge, you might be thinking, “What the heck did I get myself into?!”

Marathons are one of those things that sounds great in theory, but the intimidation factor is not for the faint of heart. For me, marathon training was all fun and games until I was getting up at 4 AM on weekends and nursing my sore feet and bum knee. Trying to fit long runs and regular workouts into my crazy schedule wasn’t easy.

I won’t sugarcoat it, preparing for your first marathon will take a lot out of you. But at the same time, crossing that finish line after months of training will feel even more amazing than what you’re expecting. For me, completing 26.2 was one of the top three best moments of my life. I spent most of last year preparing for my first marathon, and I learned a thing or two in the process.

Here are my tips to make this journey to 26.2 as smooth as possible.

first marathon

1. Get the Right Gear

Yay, you get to go shopping! You don’t need to go out and spend big bucks on all new workout gear, but there are a few essentials you need to stock up on. The first item on your list is a new pair of running shoes. It depends on a few factors, but a good pair of running shoes will only last about 400 miles. For serious runners (like you, marathon mama), that gives your shoes about six months before wearing out. If you’ve been rocking the same pair of Nikes for over a year, preparing for your first marathon is the best reason to treat yourself. Do your research and find shoes that match your body and running style. I started my marathon training with a firm-soled shoe because that’s what I thought I liked, but I started having serious joint pain in my knee three months into training. I switched to a more cushioned pair of Asics and felt so much better. Don’t underestimate the power of a good pair of shoes!

And while you’re picking out shoes, it’s a good idea to start stocking up on socks. You’ll go through them a lot faster during training, and without extras, you might find yourself picking through a stinky hamper before your regularly scheduled laundry day. Don’t ask me how I know this. Just trust me. You need more socks.

2. Pick a Realistic (But Still Challenging) Training Plan

Picking your training plan is the second most important part of preparing for your first marathon. (We’ll get to the first most important next.) You need a plan that is both challenging and realistic. No matter how fit you are, there’s no way you can skip training and complete your marathon with a time to be proud of. Sure, there are plenty of people who show up on race day with zero training, but is that really what you want? Running a marathon is about proving to yourself that you can work hard and achieve something amazing. Your finishing time isn’t as important as whether or not you put in the effort and do your best.

There are countless marathon training programs online. Ask our good friend Google, and you’ll see what I mean. You should know, however, not all training programs are created equal. You need to find a program that will work for your current fitness level and your crazy busy mom schedule. In general, you want a program that includes a few shorter runs during the week, a day or two of cross training (an activity that isn’t running), one long run a week, and a day for recovery. Take my advice and don’t try to wing it as you go. Before I started, I sat down with a calendar and a training plan I found online. I filled out every workout I was going to do for the next 5.5 months, and I’m so glad I did. Having that plan took away the daily stress of trying to figure out what I needed to do. I occasionally had to move things around to accommodate for regular life events, but having a (mostly) set in stone plan made things a lot easier.

first marathon

3. Devise a Method of Accountability and Motivation

This is it folks—the single most important part of preparing for your first marathon. You can have the most expensive pair of shoes and the best training plan, but it’ll all count for zilch if you’re not in the right headspace. Not surprisingly, this is also the hardest part of preparing for a marathon. Most people start off training strong, but there’s always that brick wall of exhaustion a few months in. You HAVE to push through. Preparing yourself mentally is just as important as preparing yourself physically. 

For me, accountability was the simple reward of being able to cross out a workout on my calendar. I’m one of those list-crazy people who lives for the satisfaction of crossing something off a to-do list. Having an uncrossed off workout on my calendar was not an option. I needed the satisfaction of seeing all those x’s in a row. I also made myself accountable by training with a few friends that were also into running. Trust me, the shared misery of 4 AM long runs is great bonding. My methods might not work for you, but there’s something out there that will. Try to think about why you signed up in the first place and make that more important than how tired you are. Find what motivates you, and hold on for dear life.

first marathon

4. Change Your Diet

If you truly want to do your best, you’ll need to adjust what you’re eating. I won’t say the “d” word, because your purpose isn’t to lose weight. Sure, dropping a few pounds is usually an added bonus of running 20 miles a week, but when you’re working out that often, you need a diet that will provide all the fuel you need. If you’re not getting the right fuel, you’ll start dragging on your runs, and staying motivated will be even harder.

Focus on cutting out as many simple sugars as you can. You want complex carbohydrates like whole grain pasta, cereal, brown rice, veggies, and low fat dairy. I recommend making a list of foods you’re going to completely cut out of your life during training and pin it to your fridge. My list included cookies, chips, soda, and processed meat. I ate a lot of nuts, veggies, and whole wheat spaghetti during my training, but don’t forget cheat days are a real thing. I lived for my monthly Oreo McFlurry from McDonald’s. 

first marathon

5. Plan a Rehearsal Run

You’re going to get plenty of practice running during the months you’re preparing for your first marathon. But once you get close to the big day, you should plan on doing a rehearsal run. An experienced marathoner gave me this tip, and I’m glad I listened. The point is to avoid race day surprises and eliminate as much stress as you can.

It makes sense to use the last long run in your training program as your rehearsal. That might mean a 20-mile run, or maybe you’re only training to 18. In this case, the distance doesn’t matter as much as everything else. Do everything as you plan on doing it on race day. Wake up at whatever ungodly hour you’ll need to, and if you live nearby, you can even run part of the official marathon route. Eat the same breakfast you’ll eat on race day, and wear the exact same outfit—socks and underwear included, ladies! The last thing you want is a wardrobe malfunction at mile 16. I wore a different sports bra on race day than I did during my rehearsal run, and I ended up chafing around my shoulders because of it. Don’t be like me. Test your outfit to make sure it’s long run friendly.

first marathon

6. Decide on Details Before the Big Day

Nerves were my biggest enemy the day of my first marathon. I prepared for months and made sacrifices, and it all came down to that one race. It was a big relief for me knowing I had already planned out all the details. 

Plan out how long it’ll take you to get to the start line and if you’ll need to find a parking spot or have someone drop you off. If you plan on carrying water or snacks on the course (which I suggest you do) decide how you’re going to carry them and exactly what you’re going to take. I packed my Camelbak two nights before the race with Clif Shot Blocs, ibuprofen, a portable charger for my phone, and an extra pair of headphones in case mine conked out. If your family is planning on cheering you on or meeting you after, decide on a designated place to meet up. The last thing you want when you’re done running is to wander through hoards of sweaty people looking for a familiar face. There’s always the possibility that something will go wrong, but this way, your mind is free to focus on staying motivated and energized.

I won’t lie, marathons are TOUGH. You’ll probably get sore in places you didn’t know could get sore, and if you’re lucky like me, you’ll chafe so bad your skin will look slightly reptilian.(Was that an overshare?) It will take a lot out of you, but it doesn’t have to take over your life. With the right preparation, you can get your long runs in and still be the mom/wife/personal chef/chauffeur/maid/paid employee that you need to be. When you cross the finish line and feel that race bling around your neck, every early morning and every mile of training will be worth it. Running a marathon is an incredible accomplishment, and there’s no reason you can’t conquer it.

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best water bottles
FitnessLifestyle

5 Of The Best Water Bottles For Active Moms

by Karly Wood
written by Karly Wood

This is a post for all you mamas out there, who have a hard time drinking water. Whether you find it disgusting, are never thirsty or just run around so much you plow through your stash, having a water bottle on hand is key! If you become dehydrated, you get exhausted, cranky and it can lead you to retain water and weight! Speaking from personal experience, drinking enough water can be hard. That’s why we’ve rounded up some options to keep on hand so you can have chilly water at your fingertips. (This post contains affiliate links.)

best water bottles

Source: Amazon

1. Hydro Flask

Look, I get it––it’s trendy and I don’t want to shell out the money for one either but the Hydro Flask makes our list because it gets the job done. They keep beverages cold for up to 24 hours and hot beverages warm for up to 6 hours. They come in a decent amount of solid colors and range in size from 12 to 32 ounces with varying mouth pieces. They’re also leak proof and don’t get that annoying condensation on the outside! Prices start around $25, but keep your eye our for deals at places like Costco! This would also be a great Christmas gift idea.

best water bottles

Source: Amazon

2. S’well

S’well water bottles are another vacuum insulated stainless steel water bottle option. They have tons of fun designs, but a more narrow mouth so it may be difficult to squeeze in ice cubes. The manufacturers claim S’well bottles keep hot beverage warm for 12 hours (compared to the Hydro Flask’s 6) and cold beverage chilly for 24 hours. You can find them in 17-25oz sizes and starting at $35.

best water bottles

Source: Amazon

3. YETI Bottle Rambler

The YETI Rambler is made to withstand everything your kids have to throw at it! It’s made from kitchen aid stainless steel so its rust resistant and dishwasher safe. It’s also Dura Coat Colored so it won’t fade and made to hold up under extreme conditions. The 26 oz size starts at $40, and you can also choose from half gallon and gallon size options for all day outings!

best water bottles

Source: Amazon

4. Thermos Hydration Bottle with Meter

If you’re trying to up your water intake, this inexpensive plastic bottle from Thermos is the way to go! The 24oz size is a great start to your daily goal, is made from BPA free plastic and includes a meter so you can keep track of your consumption. It comes in several colors and is $10 or less!

best water bottles

Source: Amazon

5. Takeya Actives

Ever poured half a bottle of water on yourself because the wide mouth opening? Then you may want to check out the Takeya Actives, a bottle-and-spout combo that is much easier to control and drink from. The stainless steel, double-walled bottle also has a screw off lid to reveal a wider opening for ice and fruit. It comes in sizes ranging from 18 to 64oz and lots of fun colors.

 

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Might As Well Jump! 7 Athletic Jumpsuits to Get You Moving

5 Easy Hacks For Reaching Your Fitness Goals

5 Of The Best Water Bottles For Active Moms

 

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exercise during your period
Fitness

4 Reasons You Should Exercise During “That Time Of The Month”

by Guest Post
written by Guest Post

When you think about periods, we bet all you can think about are uneasy sensations and cramps. It probably sounds like a crazy idea to exercise during this time but contrary to popular belief, exercising during your period can help alleviate menstrual cramps. Physical activity can help you deal with the symptoms of PMS and mood swings. Now, when we say exercise, we don’t mean hardcore strength training where you can potentially pass out––any simple physical activity that does not put too much strain on you will do the trick. Here are 4 main reasons you should exercise when Aunt Flo is paying a visit.

exercise during your period1. Brightens Your Mood

Periods bring PMS and mood swings, and they can swings make it difficult for you to be around other people and vice versa. Sometimes, mood swings can lead to minor depression and even anxiety. Exercise helps the body release endorphins that can brighten your mood instantly. Many studies show how activity can trigger a positive feeling in people experiencing depression. When you start to feel happier, your perception of pain is reduced. So, why not use exercise to fight those period blues?

2. Energizes You And Beats Fatigue

It is pretty standard to feel low on energy during your period. But those cramps sure don’t allow you to rest peacefully. The only solution is to fight the exhaustion and get active – and exercise helps you do just that. Working out does not tire you out. Instead, it boosts your energy levels and enables you to beat the weariness. It may be difficult to get yourself to start, but once you start exercising, you will feel your blood circulation and heart rate increase, which results in more energy. The feeling of fatigue is caused not just by lack of physical activity but also when you forget to fuel your system with nutritious food. The combination of good food and exercise will make you feel happier, energized and active.

3. Eases Menstrual Pains

We discussed above how exercising can reduce the perception of pain, thanks to the release of endorphins. So this is probably one of the best reasons to start working out right away. Exercise enhances blood circulation, which, in turn, reduces cramps. It also reduces your stress and anxiety levels, which eventually impact period pains. The lower the levels of stress, the less severe your cramps.

4. Regulates Irregular Periods

Is your period considerably irregular? Exercise can address this issue too. If your period lasts longer than usual or is overdue for a while now, some physical activity can bring your cycle back on track. A combination of a balanced diet, exercise, and a healthy lifestyle will help you regulate irregular periods. Try new workout routines and explore what works best for you. There is no need to push yourself beyond what is comfortable for you. You can perform light workouts that impact your cycle for the better.

These are a few reasons you should stop worrying and start exercising during your period. Physical activity is good for you not only on an everyday basis but also when you are combating period problems. PMS, cramps, exhaustion, and mood swings – it can fight them all. All you need to do to relieve these menstrual problems is to do any of the exercises mentioned above. So, start now and experience the benefits of exercise during your next period.

Simple Exercises To Do During Your Period

Go For A Walk: I know, sitting in your pajamas in bed all day long sounds lovely, but that does nothing to reduce your cramps. Instead, go out for a walk or get some chores done. This way, you can get a breath of fresh air and even get your mind off the cramps. If you don’t want to step out, you can walk around your home or do some stretches that relieve menstrual cramps.

Yoga: Practicing yoga during your period can help energize you and soothe cramps. Some asanas can relieve bloating and reduce discomfort during periods. They not only reduce physical pain and discomfort but also impart mental peace. If you are looking for mild physical activity, these yoga stretches are a safe bet.

Cardio: Try light exercise like aerobics, jogging, dance, and zumba. They don’t strain you much and reduce period pain.

 

Author Bio:

Nisha is passionate about writing and loves to share her thoughts with the world. She has written many articles on yoga, fitness, wellness, remedies, and beauty. She keeps herself updated by going through interesting blogs every day. This fuels her passion and motivates her to write appealing and engaging articles. You can find her at https://twitter.com/baghadia_nisha.

 

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athletic jumpsuits
Beauty & StyleFitness

Might As Well Jump! 7 Athletic Jumpsuits to Get You Moving

by Karly Wood
written by Karly Wood

I’m not going to lie–– I don’t know how I feel about this new “athletic jumpsuit” trend. As someone who’s on the shorter side, I just don’t see how donning a one piece athletic pantsuit is good for anyone’s eyes, but maybe that’s just me. If you’re in the market for some new athletic wear, maybe a jumpsuit is for you! Check out some popular styles below.

athletic jumpsuits

Source: HM.com

1. Yoga Jumpsuit

Made from quick drying and stretchy material, this jumpsuit is a yogi’s best friend. The mesh cutouts in the bust also come with removable cups for extra support, and you can’t beat the decorative and dainty narrow straps. At less than $40, this jumpsuit is one worth trying.

athletic jumpsuits

Source: CoachYoga.com

2. “Sexy” Women’s Jumpsuit

Whether you prefer cardio like running or relaxing yoga, this jumpsuit claims to handle them both. This slim-fitting suit is made with breathable fabric with supportive back straps. It’s simple, yet sexy.

athletic jumpsuits

Source: Zappos.com

3. Training Ultimate All-In-One, adidas by Stella McCartney

This cropped jumpsuit is designed to handle high-intensity workouts. Strategically placed mesh panels ensure maximum airflow, while the rest of the sturdy fabric holds up under sweat and grime.

athletic jumpsuits

Source: Lululemon.com

4. Balance & Resist Onesie

A built in bra and seamless construction sets this onesie apart from the rest. Coming in classic gray, the wide, criss-crossed straps keep everything in place during your interval training.

athletic jumpsuits

Source: Forever21.com

5. Active Racerback Jumpsuit

A little bit sexy, a little bit functional- you get it all with this active racerback jumpsuit. The deep scoop in the back and skinny straps leave just a little to the imagination, while the mesh panels give some much needed airflow while you’re sweating it out. There’s no info as to whether this onesie comes with a built in bra, so this may be better suited for at-home workouts.

athletic jumpsuits

Source: Fabletics.com

6. Snowdrop Leotard

Bright and colorful with slimming side panels, you’ll be shocked how great you look in this leotard. Made from all-way stretch and wicking fabric, this jumpsuit also comes with a built in bra and removable cups for support. The keyhole design in the back is just a bonus!

athletic jumpsuits

Source: Adidas.com

7. Wanderlust Onesie

Sporty colors and recycled fabric make this a fun and functional onesie. Supportive cross straps and a high neck means you won’t be worrying about anything “falling out” while working your yoga practice.

 

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Might As Well Jump! 7 Athletic Jumpsuits to Get You Moving.1

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easy fitness tips
FitnessHealth

5 Easy Fitness Tips for Busy Moms

by Guest Post
written by Guest Post

It was the summer of ‘95, on a bright Sunday morning when she came home for the first time. My bundle of joy! She changed the atmosphere around everybody. We knew that we had to alter our usual routine around her. My husband quit smoking, after 2 years of tiresome coaxing and I quit my firm where I had worked for 8 years diligently to be a full-time mom. It was all worth it.  Within a blink of an eye she turned two and I decided to go back to work. I lined up a few interviews and began my preparation.

On the morning of my interview, to my surprise, my “lucky dress” did not go beyond my neck. I was shattered. At what point, in the last two years, did I forget to take care of myself? I decided to take matters into my own hands. While surfing on the internet, I realized that there were many other mothers who went through the same. These are my easy fitness tips for busy moms that help me fit back into that lucky dress.

easy fitness tips

1. Do What You Love

Nobody expects you to hit the gym every day, but doing something you love like gardening can help lose the extra weight. Even daily chores like mopping, washing the car, etc. can you help you lose more weight than you’d imagined! Any activity you pick up has to be intensive and of your interest so it’s not just a compulsion, but something that you enjoy. The most important thing is to stay active and not lethargic. Monitor what you eat, stay motivated, stay positive and you’ll notice the change sooner than later.

2. Get Accountability

One thing I noticed was how the birth of my daughter created a void between my friends and me and not because I did not enjoy their company, but because I was busy. Partnering with a friend to exercise is a great excuse to catch up what I missed in the last two years, as well as have accountability to keep up the hard work.  Not only will getting out for a workout be a change of surroundings that’ll obviously keep you in a better mood, but the calories you burn while jogging or simply walking will help you drop that extra weight gradually.

3. Focus On The Major 4

The big four include- squats, pushups, lunges and planks. At first they may seem too much, but begin slowly. Go for 5 per day and gradually increase it to a 50 or more. Setting a fixed timetable always helps––maybe in the afternoon, when everybody is asleep! Or early in the morning would also do. Make sure you fit your schedule accordingly.

Remember not to overdo it. Let your body slowly, but consistently adjust to the new routine that you’ve set for yourself and listen to your body. Nobody else knows what’s best for you. If you’d rather rest one day than workout, just do it!

4. Cut Down Sugar And Caffeine

If you’re not that big on rigorous workouts, the simplest thing you can do is cut back from a few unhealthy habits like alcohol, too much sugar, caffeine, smoking, etc. By slowly eliminating unhealthy habits and food, you will naturally feel more active and energetic than before. You can even take the extra step of starting to exercise, at this stage.

In our daily routine, strict dieting is nearly impossible but is also unnecessary. Merely avoiding excessively oily, fatty and sweet foods will make big changes in your body. It’s important to take a nutritious diet every day and not stay hungry. Make it a point to pre-cook healthy snacks so you’re not starving and don’t forget to drink plenty of water throughout the day.

5. Get creative

When it comes to exercising, it helps to get creative. It could be something as simple as holding your baby and dancing. And if you are used to strength training, then strap in a joey, and carry your baby around while squatting or walking. She could be the weight lifting you do.

As a mom, if you include your baby into your daily healthcare regime, not only will you enjoy all the extra time with your little one but you’ll also love the bi-product- a healthy, self-loving mama!

 

So, there have it! Of course it took patience and support from my family, but it was all worth it in the end. I got that job I interviewed for; I now work 9 to 5 and have plenty of quality time with my daughter. But the best part is, I fit into my lucky dress.

 

Authors Bio

Mitravinda is a Nutritionist at DietChart with a doctoral degree in Food Science and Nutrition. She is a teacher, researcher and an author. Her passion for the subject prompted her to start writing blogs on various nutrition-related topicshrough her blogs, she wishes to help people gain a deeper understanding about the relationship between food, nutrition, lifestyle and health.

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workout mix
Fitness

This 80’s Inspired Video Game Workout Mix Will Have You Burning All The Calories

by Karly Wood
written by Karly Wood

If you’re a runner, strapping on your shoes to hit the pavement is no big deal. But if not, finding the motivation to sweat it out can be difficult, and that’s where finding a good workout mix can come in handy. Sure, you may already have your favorite 90’s pop stars lined up on your iPod, but if you’re looking for something new, we’ve got you covered.

Run Hundred, a workout music site, has just released two albums that are completely inspired by our favorite 80’s video games. Think: Atari, Sega and the first Nintendo. Called “8-Bit Workout Mix I & II,” the albums are completely inspired by the instrumentation we know and love from vintage video games.

workout mix

Sometimes all it takes to push through to the end of your run is a little bit of lively music, and we think this workout mix will do the trick. Whether you’re a fan of Super Mario Bros or Zelda, we think you’ll love these creative and unique albums.

Check out 8-Bit Workout Mixes I & II here. You can preview and purchase directly from this link, and get running in no time. Profits earned from both albums will go to Run Hundred’s charity partners, who provide humanitarian aid in each of the 50 United States and 70 countries abroad. So you’re basically running for a cause!

 

A little about Run Hundred:

Run Hundred was launched in 2008, and its workout playlists feature monthly in The Huffington Post and Women’s Running. Visitors can browse its free workout music database—sorting songs by genre, tempo, and era—to find the ones that best fit with their particular workout routine.

 

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workout mix

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