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    Fitness

    Prenatal Yoga

    Jun 26, 2022 |
    Yoga is a great form of exercise. Its benefits are similar to that of Lamaze breathing. It will teach you how to breathe so that you can manage the pain of labor. It also strengthens your pelvic muscles making it easier to push the baby out during labor. The greatest thing about yoga is that it is a relaxing exercise that brings awareness to your body. Pre-natal yoga not only connects mind body and soul but it also connects you to the life force you have growing inside of you. Yoga has numerous benefits.   The yoga practices will show you how to breather deeper and more fully. Breathing techniques have been used for centuries to help manage the pain of labor. Yoga during pregnancy is a great form of exercise. It will tone your muscles which will help you carry your baby in your tummy and once you’ve given birth. There are poses that will help you stretch muscles will put stress on your lower back from carrying extra weight in front of you.   The first thing they teach you in the class are breathing techniques. These techniques are very similar to Lamaze breathing except they are slower and deeper inhales. Ujjayi breathing is when you breathe in through your nose deep enough to where your belly expands fully. The exhale is just as slow and as deep. This breathing technique will help you stay calm and manage any discomforts of pregnancy. It also delivers extra oxygen to your baby. Remember, you’re breathing for two people. This same breathing exercise can help you prevent early contractions. When people panic or under stress the body releases hormones that may induce labor. The breathing will help you relax all of your muscles so that you don’t tighten up and start contractions early.   A great pose to start out with is the Coobler’s or Tailor’s pose. This pose will help to open up your pelvis. If you are very flexible just make sure that your sit bones are well grounded. You can do so by pulling each side out a little bit. If you need extra support then place a mat, towel or pillow. Sit up against the wall with the soles of your feet touching each other. You can either gently push down on your knees toward the floor or your can just place your elbows if it seems to be enough. With each exhale try to relax and go a little deeper in the stretch making sure that each movement is synchronized with the breath. You should feel your hips opening up and releasing. You can stay in this position as long as you want but make sure that you ease your way out of it especially if you’ve sat in this position for more than one minute.   ...

    How Long Does It Take To Get Fit?

    Jun 26, 2022 |
    After years of not making any effort to be the proud owner of a fit healthy body, you have suddenly realized that you want one. Now that you have decided that you are determined to get in the best physical shape of your life, you want it to happen now. Unfortunately it is going to take some time to get that lean fit look that you now crave; even more than the fast food that had a hand in creating the shape you find yourself in today.   Luckily it will not take nearly as long to undo the results of the years of neglect you showed your body, as it took to get those results. We all start out with pretty much the same capacity for fitness, but we all don’t end up the same way because of the many different paths we end up taking. Life’s circumstances and those people who are our biggest examples also played a significant role in influencing the paths we chose. It takes a while for a person with poor eating and exercise habits to really understand that, but once they do, things usually move pretty quickly in the right direction from that point on.   From the time the person who decides to become physically fit to the time they start seeing results, they can lose some of their initial momentum because it can take a while to start seeing real measurable results. But feeling the benefits of eating healthier and exercising is sometimes just enough of an anchor to keep the person going until they spot that first little result that makes going on, not only possible, but exciting.   Depending on how much exercise you commit yourself to doing, and how dedicated to it you are, you can start really noticing changes in your body after about one to two months. Being very aware of how many calories you are consuming and staying vigilant about getting as many of your calories from fiber, vegetables, and protein as possible, will make it more like one month. But it can take at least that long for you to become astutely aware of your eating habit pit falls and find ways to replace them. So if you are truly starting from scratch, it will tend to take a little longer, sometimes it can be three months to really get to a place of seeing results.   It is very important to keep in mind that there is no way for you to go to bed one night with a flabby backside, and wake up with a nice toned behind. It cannot happen that way. Just like it lost firmness and shape so slowly that you had no idea it was happening, it will be lifted the same way. It is also not a good idea to look at every part of your body every day. Just know that with dedication, even when it does not feel like you are making one dent in all the fat and flab, you are. Working out when you don’t feel like it, will pay off. Sticking to eating healthy fruits and vegetables, and not letting your metabolism slow by skipping meals will change what you truly like to eat. Doing these things with only the end result in mind will start a chain reaction that will drive you to the fitness level of your dreams. Then one morning when you least expect it, you will look in the mirror and be very happy with what you see.   ...

    Vitamin Supplements That Can Change Your Life

    Jun 26, 2022 |
    Herbal remedies and supplements have been widely used in countless ways for centuries. These potions, powders, and pills have enhanced, and even saved the lives of thousands of people, long before actual medicine did. Once conventional medicine came on to the scene, there was a drop in the use of these impromptu concoctions. This drop was mostly due to the fact that with medicine, came studies and evidence that provided information on the adverse affects associated with using the wrong compound, in the incorrect dose, could have on the human body.   The quest for answers to the questions our bodies continually asked prompted a second look at vitamins and herbs as viable medicinal options; this time, including them in the regulation process, that used to be reserved only for medicine. One of the things that may have helped this newfound interest in these very useful alternatives is their nutritional value. Nutrition plays a big part in the prevention of illness, and in the treatment of them. But unfortunately, some diseases and their treatments can make getting nutrition from food alone impossible. It is now possible to get almost any vitamin and mineral that your body needs from a supplement, but because the human body does not absorb vitamins as easily as it does food, it is not an exact science, yet. There are also supplements that will not be absorbed at all if mixed with other foods or drugs. It is also possible to consume too much of certain supplements, such as iron, and the results can be deadly.   While the drug companies spend billions trying to figure this all out; people are buying and taking vitamins at staggering rates. For the people who swear by their vitamin regimen, there is no other way to live. Other’s think that buying vitamins are a big waste of money and don’t believe that they have any effect all. But the evidence seems to be swayed in the favor of vitamins; with a few in particular being undeniably beneficial. Before anybody starts taking any kind of medication or over the counter supplement, they should consult with their doctor, as some people have allergies or unknown conditions that could adversely be affected.   The mostly commonly praised vitamins are: All the B vitamins, for increasing energy, stabilizing the central nervous system, heart health and enhancing the health of hair, skin, and nails. Zinc is known to increase the sex drive and boost reproductive health. Ester C, which is a more potent form of vitamin C combined with calcium boosts the immune system and helps prevent bone density loss, and heart disease. Vitamin D helps to support joint and bone health, it also assists in the absorption of calcium. Folic Acid or iron is known for the important part it plays in cell maintenance and repair. Vitamin E is a powerful antioxidant that protects the heart as well.   There is no absolute way to know how much of the vitamins you take are actually being absorbed by your body, if any; but for those who take them and profess to have a better quality of life because of them, they have all the proof they need.   ...

    Women’s Health Tip: How to Live in Harmony with your Hormones

    Jun 26, 2022 |
    Every day in a woman’s life she is being influenced by her hormones. Some days this influence is more obvious than others, but obvious or not, the influence is ever present. It seems like the more difficult days in a woman cycle get much more attention than any of the other days. The times in a woman’s cycle when she may feel a little more challenged than others, are great opportunities to practice relaxation techniques and coping strategies that can be used all month, to create a more relaxed life.   To the surprise of many, including some women, hormones are not only responsible for turning a nice girl into a mean girl; they are also responsible for the good and sexy things she can do too.   The first way to make your hormones work for you and not against you is to prepare yourself for them. Know your cycle and where you are in it all during the month. By keeping yourself aware of what’s going on with your body, and what is about to be going on with it, you will feel more prepared for it. For example: Knowing when you will more than likely be needing a little extra sleep or rest, will make a big difference in how you experience every day of your life, and not leave you feeling at the mercy of your hormones. A woman’s hormones fluctuate all month, not just once a month, so the best favor that we can do ourselves is to start seeing that fluctuation as our normal routine, and not see it as an unpredictable something new every day. The unknown or unexpected is where most of the discomfort and edginess comes from, so by eliminating it from our lives; we are giving ourselves a way to get a new sense of enjoyment out of every day.   The first five days to a week of your cycle, estrogen and progesterone are low and will probably not present any adverse symptoms at all. In fact the first couple of days can feel pretty good; almost euphoric, mentally and physically.   From about week one thru week two, estrogen levels starts to steadily rise which can bring on a lot of nice things with it. We feel like we look more attractive, and our moods are generally relaxed and steady. We are also at our most alluring and interested in sex during this time; this is because we are at our most fertile. This makes us instinctually behave in ways that please men. It also helps us to be more open to seeing almost everything our guy does as pleasing to us.   Around the fifteenth day to the twenty fourth day estrogen starts to decline and this has been linked to our strong desire for stability. This innate desire for all things flowing smoothly and predictably should be accommodated as much as possible. It’s not that you cannot be flexible if you need to, but you may feel more relaxed with routine right now. Being creative with your planner, you can ensure that you do more challenging things when your edge is at its sharpest.   About the week before the cycle comes to end progesterone levels fall which will call for some extra understanding of how things will affect you differently. This is a great time to practice breathing, getting extra sleep, and maybe scheduling those things that require your sharp edge.   ...