How to Lead a Healthier Lifestyle Even When You Feel Too Busy

Most of us know that living a healthy lifestyle isn't the easiest thing to do, and the sad truth is that many of us simply feel just too busy in life to implement any healthy changes. 

It's not necessarily that you don't have the motivation or you don't want to have a better lifestyle - it's simply that you don't feel you have the time to make the required changes in order to turn your lifestyle around (because, yes, it does take time and mental energy to make positive changes!) 

But you CAN turn things around if you change your mindset and the way you're going about things. Here's how... 


1) Make small changes

You don't have to completely revamp your lifestyle overnight. In fact, with your current work schedule and other things going on, you may never be able to achieve your ideal lifestyle. It's important to remember that you don't have to become one of those people who goes to the gym at 5am every morning and manages to drink enough water throughout the day. 

Start with simple changes, such as eating a healthier breakfast or taking the stairs up to the office. Smaller really is better than nothing, honestly!

2) Find a buddy 

Rather than trying to make a change on your own, find somebody to do it with you. This could be your partner, your best friend, a neighbor or the entire family. 

When you are all making lifestyle changes together, it's not only easier to stick to it, but also to get the support that you need during tough times. 


3) Remember it's not just about physical health


Living a healthier lifestyle isn't just all about losing weight, exercising more and eating better foods. It's also about your mental health, so you can think about ways in which to improve this too. 

Spend an hour just once a week after work to meditate, have a drink with some friends or even attend talking therapy sessions if you feel you have things to offload throughout the week. Still feel too busy? Well this is exactly why you need this time out. Everyone can prioritize 10 minutes a day for some quiet time, and you really must if you're feeling frazzled. The rest will follow.


4) If you don't succeed, try again!

Starting a new diet on Monday might seem like a great idea, but if you're feeling like giving up by the time you get to Wednesday, don't worry about it. Allow yourself time to ease into a healthier lifestyle, and be patient with yourself too. 

And, if you fall off the wagon, just put it behind you, get back up and start again. A healthy lifestyle is something that you should be able to keep for the rest of your life - it's not a short term fix. 

How to Know if You Suffer From Post-Traumatic Stress Disorder

Post-traumatic stress disorder is more common than you would think and you may be suffering from it without even knowing it. Post-traumatic stress disorder is also called PTSD; it is a mental disorder that occurs in people who have witnessed or lived through an event that they considered to be dangerous, shocking, scary, or life threatening.

While it is normal to be fearful after going through a traumatic incident, not everyone reacts to the trigger in the same way. Fear can trigger many changes in the body in order to defend it against the danger or to avoid it altogether. This is called the “fight or flight” response and is a normal reaction designed to keep us away from danger.

Most people recover from a traumatic event without sequelae. A few people continue to experience the stress from the trauma after the stressor is long gone. It is these people that go on to develop post-traumatic stress disorder.

Signs and Symptoms of PTSD

PTSD is divided into chronic PTSD and acute PTSD. Acute PTSD is short-term and begins within three months of the incident that caused the trauma. It can, however, happen years after the trauma is over with. Symptoms usually last longer than a month in order to be called PTSD. Some people get better after six months, while others have symptoms lasting for years after the trauma.

The diagnosis of PTSD depends on having all of the following symptoms for at least a month:

• At least one symptom relating to the avoidance of the stressor
• At least one symptom related to re-experiencing the trauma
• At least two reactivity and arousal symptoms
• At least two mood or cognition symptoms

The re-experiencing symptoms can include the following:

• Flashbacks, in which the trauma is relived over and over again
• Nightmares of the incidence
• Fearful thoughts of the incident


These types of experiences must cause some type of problem in the person’s normal routine. Situations, objects, or certain words that remind the person of the event can trigger a re-experiencing symptom.

Avoidance symptoms can include the following:

• Having difficulty remembering the stressor
• Losing interest in activities they used to enjoy
• Feeling emotions of worry, depression, or guilt
• Feeling emotional numbness
• Avoiding events, places, or objects that remind the person of the event


Reminders of the traumatic event can trigger symptoms of avoidance. They may become so severe that they interfere with the individual’s usual routine.

Reactivity and arousal symptoms include the following:

• Feeling always on edge or tense
• Suffering from outbursts of anger
• Having problems sleeping
• Startling easily


These are usually constant symptoms that are not necessarily triggered by those things that remind the person of the stressful event.

Mood and cognition symptoms may include the following:

• Loss of interest in activities they used to enjoy
• Feeling guilt or blame about the incident
• Having negative thoughts about the world or the individual
• Having difficulty remembering the trauma

Mood and cognition symptoms can begin after experiencing the trauma but are not due to substance abuse or injury. They cause the person to feel alienated or detached from loved ones.

Having some of these symptoms are normal after experiencing a traumatic event. Some people have obvious symptoms that disappear after a couple of weeks.

This is known as acute stress disorder. When the symptoms last longer than that, it may mean that you have developed PTSD. PTSD is often related to substance abuse, anxiety, or depression.

What Are the Risk Factors for PTSD?

Anyone can come down with PTSD, regardless of age. It can happen to children, to those who have been subjected to a sexual or physical assault, or to war veterans. People who have survived a natural disaster or accident are also at risk for PTSD.

Women have an increased likelihood of having PTSD and the disorder may have a hereditary component. Not everyone who survives a stressful event goes on to develop PTSD. There are many risk factors that play a role in who gets the disorder and who doesn’t.

Risk factors for PTSD include the following:

• Surviving a trauma or dangerous event
• Having childhood trauma
• Getting injured
• Seeing someone else get hurt
• Feeling excessive fear, horror, or helplessness
• Having a mental health disorder in the past
• Having no social support after the trauma
• Having stress that occurs as a result of the trauma

Factors that reduce the chances of having PTSD include the following:

• Being able to respond effectively despite the fear involved
• Having good coping skills
• Feeling good about one’s actions during the event
• Seeking out a support group after the trauma
• Having support from loved ones after the trauma

What Are Some Treatments for PTSD?

Most people get better from the disorder with a combination of psychotherapy and medications. Some people need medications for anxiety and depressive symptoms.

Others do better if they have a qualified therapist with whom they can process the memories of the trauma in order to eventually overcome it so they can lead a relatively normal life.

How to Use Smoothies to Help You Lose Weight

When it comes to losing weight, your goals should be to shed off pounds, remain healthy, and optimize nutrition while reducing caloric intake. While this is simple in principle, it is not always an easy guideline to follow. 

In our busy lifestyles and hectic paced lives, it is sometimes difficult to find nutritionally sound meal ideas that truly support both weight loss and health. 

This often leads to skipped meals that can hinder a person's metabolic rate and slow the weight loss process. This is where using smoothies as part of your weight loss tools can come in. 

Smoothies are easy to make, delicious to drink and packed with vitamins, minerals and nutrients if prepared in the right manner.

Smoothies: What You Need To Know

Healthy smoothies encourage weight loss through the natural inclusion of numerous fruit and vegetables. This is great as they are low in calories, high in energy, providing excellent nutritional support and also very fulfilling. 

When considering smoothies as part of your weight loss goals, it is important to keep it nutrient balanced. This means lots of fruits and vegetables, as well as an excellent source of protein. Also, including some nutrient dense supplements, such as flax seed, aloe vera juice or chia seeds can help to make the drinks very nutritious, filling and enjoyable to drink.

What Are The Options?

Some vegetable options that work great in smoothies include greens such as spinach or kale, as well as avocados. Leafy green vegetables do not alter the taste of a smoothie, but they do add essential vitamins and minerals, such as iron, vitamin A, and vitamin C. 

Avocados are a healthy source of fat, and they can be beneficial not only for weight loss but the overall health of the body. Add these beautiful vegetables generously to any smoothie to increase fiber and reach your weight loss goals with ease.

There are also a variety fruits to choose from when deciding on your smoothie recipe. Some of the best fruits to add to your healthy cocktail include bananas, berries, pineapples, and mangoes. The key is to use your imagination when mixing your fruits, and also to keep your blender colorful. Not only will a good variety of fruits help to enhance the nutritional value of your smoothie, but they will also expose you to new taste sensations, keeping your beverages interesting and fun. 

Finally, it is important to incorporate a high-quality protein source into your smoothies. Protein sources that work well in these beverages include milk, almond milk, soy milk, protein powders and yogurt. 

Each will add a unique consistency and flavor to your drink, so try a few and find the one that works best for you. Also, it is possible to incorporate protein filled nut butter, such as peanut butter or almond butter, into any healthy smoothie blend.

Losing weight can be a challenge on its own, and that's why having the option of an appetizing and nutritious smoothie that is easy to drink and fun to make gives you something to look forward to. So the next time you are running out the door without a meal, remembers that skipping a meal when trying to lose weight is not a bright idea. 

Grab your blender and mix a delicious smoothie instead you will soon see the results on your scale. Smoothies can help you lose weight. 

How to Improve Your Body's Health With Yoga

Yoga has become extremely popular these days as more and more people find out about the peaceful and serene feeling you achieve when practicing along with the overall well-being you experience.
Yoga has become so popular that it has now become a $10 billion a year niche with participants spending more and more on yoga-related products and classes.

And why wouldn’t they?   Yoga has been known to heal the mind-body by its ability to not only reduce stress in your life but it is also practiced for the wide-ranging amount of physical health benefits it provides.  While the jury is still out on the scientific research, we do know some of the potential effects it can have on your body.

One form of yoga, Hatha-which places emphasis on physical postures, is said to help improve your cognitive functions such as improving not only your focus but your memory as well.  This form of yoga can provide strength and endurance benefits and is a less vigorous style of yoga.

Another form of yoga, Bikram which is performed in a heated room temperature of approximately 100 degrees, has been found to be effective in increasing hamstring and back flexibility along with shoulder flexibility improvement.

Since yoga is a low-impact form of getting you to move and stretch, it has also been found to reduce stress and anxiety along with heightening the brain chemicals that reduce the symptoms of depression and anxiety-related disorders.

Some forms of yoga are more physical than other such as Ashtanga and Power yoga.  These two forms will help you to improve overall muscle tone.

There are certain poses for different parts of your body.  Use poses such as the upward facing dog, the plank pose or the downward facing dog if you want to build upper-body strength.

If you want to up the strength in your abs, hamstrings and quadriceps, practice the standing poses while holding them for several long breaths.  If you want to strengthen your lower back, use poses such as the upward facing dog and the chair pose.  If you practice all of the above poses correctly, you should see improvement in your core strength in the deep abdominal muscles.

Not only will you feel an improvement in your core strength, as you become stronger and more flexible you will see a noticeable improvement in your posture.

By practicing yoga, you will become more aware of your body and if you are slouching or slumping allowing you to adjust your posture to stand and sit “tall.”  Your core will be much stronger because you are practicing standing and sitting poses to develop that core strength.    You need your core muscles to support and maintain each pose.

Yoga can improve your breathing.  By participating in yoga classes, you will be forced to pay attention to your breathing which in turn will help you to relax.  Some yoga classes require specific breathing techniques.  Yoga is not the same as running, cycling or aerobics unless you are participating in one of the more intense forms of yoga, some of which use a heated room.

If you have way too much stress in your life, yoga can help you to feel more relaxed and less stressed.  Some forms of yoga also incorporate meditation techniques into the classes.

One of the most beneficial aspects of yoga is how good it is for your heart.  Not only can yoga help to slow your heart rate but it can also lower your blood pressure.  This is really good news for those with heart disease, high blood pressure or those who have experienced a stroke.

Some Amazing Benefits of Yoga

The benefits of yoga are many because it can change your physical and mental capacity while at the same time preparing your mind and body for long-term health.

Yoga provides lasting transformation and instant gratification/results.  In a world where no one has time to stop and think much less find time for exercise, yoga allows you to see results without being discouraged or finding it monotonous with exercise routines that cause stagnation and burn out.

No matter your age, yoga is for you.  Most yoga studios or gyms offer classes that are open to anyone from teenagers to seniors of all ages.  Participating in a yoga class where there are people from all age groups you will feel accepted and included.  If you go to a gym to work out, there are undoubtedly people who are SO much more buff than you which can be a bit discouraging.

Yoga provides a healthy lifestyle because it is not just about “working out.”  Yoga allows you to feel peace and tranquility through focused training.  Yoga removes all the chaos from your life and allows you to become “still” and helps you to maintain that feeling.

Yoga helps you to relieve all the stress going on in your life and unclutter your mind.  You become more focused when you feel that your mind is clearing and things aren’t stuck on your brain.  By practicing deep breathing and meditation, you will feel an inner shift from the everyday pressures of life such as work, kids, spouse or finances.

Choose a style of yoga that you feel is beneficial to your lifestyle.  Everyone is different and they accomplish things at a different pace.  Choose relaxation yoga, prenatal yoga (if you are pregnant), power yoga, hot yoga, etc.  Yoga can be practiced anywhere and there are a variety of options to choose from.

If you are a beginner yoga participant, try Hatha yoga because it focuses on basic postures.  If you want to use more of your own body’s resistance, you might want to try power yoga to increase your strength.

Another level up which incorporates a deeper practice of yoga is Bikram (Advanced Yoga) which is also known as hot yoga.  If you choose this form of yoga be prepared to practice in a room whose temperature is set to approximately 100 degrees Fahrenheit.  This may be too much for some but if you choose to practice this form you will have a greater chance of eliminating toxins from your body because of the increased production of sweat.

Yoga focuses on strength training and flexibility which provides incredible benefits to your body.  All of the yoga poses reinforce muscles surrounding the spine (which is the center core of your body) and the core is where everything operates.  When your core is functioning properly, your posture improves which in turn can alleviate neck, shoulder and back pain.

Yoga postures help to improve and strengthen your body from the inside out which not only help you look good but feel good.  When you combine yoga with a healthy, organic diet your digestive system will get back on track.  This helps to alleviate IBS (irritable bowel syndrome, constipation and acid reflux).

Yoga has many other benefits.  Once you start your yoga routine you will see a lot of your health problems start to dissipate.  Always be sure to talk with your doctor before starting any new exercise or yoga routine.

Your Guide to Organic Beauty Products

It’s easy to say that organic beauty cosmetics are safer to use than regular cosmetics. But everyone knows that talk is cheap. So let’s choose a few generic products and dissect them one by one, ingredient by ingredient so that you’ll know exactly what it is that you’re getting when you buy beauty supplies. Then if you decide to use the more damaging products, can’t say you weren’t warned.

We’ll start with the base of cosmetics - foundation. This handy product can smooth out uneven skin tones, cover a multitude of flaws and give people the beautiful skin they wish they’d been born with.

One of the ingredients in foundation is propylene glycol. Sounds harmless enough, but what is it? It’s a form of alcohol - and you can find it in substances such as anti-freeze. Imagine putting the same ingredient you put in your car on your face. But you do when you use products containing this ingredient.

Next on the list is dimethicone, often used in pesticides. Using the same chemical used in killing bugs on your face? How absurd. Yet, it’s one of the ingredients in foundation. Or how about sodium dehydroacetate? It’s a preservative and can also be found in some household cleaning products.

Organic beauty cosmetics are safer because they don’t use chemicals that can be found in pesticides. They don’t use ingredients you’ll find in anti-freeze and they don’t use material that you’ll find in household cleaners.

They use natural, straight from the earth products to bring users products that can do the same job (such as foundation) but without all of the potential health hazards. You might not care about the difference and you might think that your risk is minimal.

Yet even with all of the leaps in technology, cancer is still one of the number one killers and it strikes without preference to race, age or gender. If the products that you use in your life contain known carcinogens or dangerous chemicals, it may adversely affect your health or the health of your loved ones - it’s just a matter of time. You deserve better and so does your family.

You might have grown up in a lifestyle where you just use whatever products are available, but that doesn’t mean it’s too late to change - to make your environment healthier and safer. Start by eliminating all of the products you use in personal beauty care that contain harmful chemicals. Switch to organic shampoo, soap and organic deodorant.

You’ll discover that organic beauty cosmetics are safer, better for you - and once you make the change, you’ll see the difference in the glow of your skin and you can rest assured that you’re giving the best possible care you can to your body. Buying organic isn’t just a choice you make today - it’s an investment in a longer, healthier life for tomorrow.

Best Organic Beauty Products For Your Body

Overall good health involves a head to toe selection of the best organic beauty products for your body. It's not enough to simply use organic shampoos or soaps only to turn around and use products filled with chemicals that can harm your skin or worse - cause adverse health problems. 

Did you know that many of the products you buy in the beauty department are created with chemicals that contain materials that are linked to cancers? Unlike food items, beauty products have no stamp of approval or disapproval from the FDA. 

That means there are no tests done to show the consumer that the items are safe as well as effective. Any company with enough money and a big advertising campaign can sell to consumers and promote products that aren’t truly safe. 

Buying that $10 product made for the masses might seem like a good bargain, but what are you really getting? What’s in the shampoo that’s being absorbed into your skin? What kind of toxic chemicals are you putting on your face? What about the deodorants you use? The perfumes you apply to your skin? 

The list could go on and on and even include products you use to care for your clothes. Always remember that whatever you put on (bath products, cosmetics, shampoo, soap) your body does absorb. So whatever materials are in that product could end up inside your body. 

You might even have read reports where some companies assure potential buyers that their products weren’t tested on animals. But you have to ask yourself, why was the practice of testing on animals started to begin with? To see if they would be toxic to humans. 

Beauty product companies are in the business to make money and sadly, profit sings a better song to some than public safety. That’s why the best organic beauty products for your body are the ones made from purely organic materials. You might pay a little more for organic, but isn’t your health and the health of your loved ones worth a few extra dollars? Of course it is. 

Not only does switching to organic-based products help keep your skin and body toxin free, but it also can give your body some extra boosts. Did you know that many of the natural products contain vitamins and nutrients that help your body’s overall health? 

Where do you think the practice of using beauty products originated from? Where did the original beauty products come from?  From plant materials. From nature. Your long ago ancestors knew that the best organic beauty products for your body were made from natural resources offered by the earth. 

For your best health, always buy organic. Look for the products that don’t contain preservatives, dyes or any other type of chemical. You’ll not only look fantastic, but your body won’t have to pay the price for looking good. 

How to Shop for Organic Beauty Supplies

If you want to use organic cosmetics, it’s important that you learn the secret of how to shop for organic beauty supplies, because there are so many choices. Not every product that claims to be organic truly is what they claim to be. 

But it’s worth putting in the effort to get the truly natural products because there are many advantages of using organic beauty supplies over chemically produced ones. Not only is it better for the environment, but you’re not damaging your skin by exposing it to harsh chemicals day after day. 

Your first step when purchasing any organic product is to read the ingredient list. The more ingredients a product has, the less likely it is to be organic. Look for ingredient lists that are easy to pronounce and short.  

Pay attention to packaging as well. If the product doesn’t claim to be “all natural” or “organic,” then chances are high it’s not. But you should realize that even if a product is labeled all natural or organic it can be misleading. Make sure you do your homework before purchasing any organic cosmetics.  

Know which products are right for your skin type because there’s a difference even in organic circles. If you already know which ingredients help oily skin, then you’ll be better prepared to choose a product that helps you rather than wasting your time and money on something that doesn’t. 

A little online research can help you discover which ingredients will be best for your skin type and which ones to avoid and you’ll learn how to shop for organic beauty supplies as you educate yourself. 

When you’re ready to try an organic product, you’ll want to start small. You can often get free sample sizes of the product that interests you so that you can test it. It’s important to test out your products. 

While using the trial, you should ask yourself the following questions: 

· Does it last as long as the manufacturer says it does? 

· Does it perform as well as it claims to? 

· Does this product make me feel healthier and look my best? 

If it doesn’t work right or doesn’t make you feel good, pass on the product and keep searching for other organic beauty supplies. There are many great products out there. Finding your unique mix might just take a little trial and error. 

Expect to spend just a bit more. When it comes to knowing how to shop for organic beauty supplies, prices tend to be higher than the cosmetics you purchase at the drugstore that are full of chemicals. 

Organic cosmetics are often produced in smaller batches, which isn’t as cost effective as making it in bulk. But no matter the cost, it’s important to treat your skin right.  Remember, changing your beauty routine by using quality, organic cosmetics is a step toward a better, healthier you. 

Organic Beauty Recipes You Can Do at Home

If you enjoy using organic beauty supplies, did you know that there are organic beauty recipes you can do at home? And the great news is that these recipes are made from simple, natural products that you can easily buy. 

You’ll have the satisfaction of knowing that your products are completely free of toxins and you’ll save money, too. Once you’ve had some practice making the products yourself, you might even be able to put them in decorative containers and share them with your friends as gifts. 

You probably already have one ingredient needed for hair health right in your refrigerator and it’s as natural as you can get. That ingredient is an egg. For a lovely, natural shine to your hair (that’s free from harmful chemicals), use one egg (for short hair) two for longer hair. 

Crack the egg open into a bowl, mix it well and put it in your hair the same way you would store bought conditioner. Let the egg sit in your hair for anywhere from two to five minutes and then rinse the egg out. 

There are even organic beauty recipes you can do at home that can cover up the gray in your hair. It’s no secret that many people want to cover up gray hair. Having gray hair signifies to some people that the downside of aging has begun. 

Never mind that some of Hollywood’s most attractive men and women sport gray hair. If you don’t like having gray hair, it doesn’t matter what others do with theirs. Before you fall into the false belief that to cover gray hair you must buy a potentially poisonous hair dye, you should realize that you can also dye your hair naturally. 

One of the most popular phrases you’ll hear is ‘dye with henna’ and some companies will promote this as all natural. But what you might not know is some of the companies add chemicals to henna dye, making their product not organic and not safe. 

You can dye your hair naturally using spices like rosemary or sage. You can also color your hair using tea or coffee if you happen to have dark hair. It’s not as fast as using a store bought box of hair dye, but it is safer for your body. 

You brew the tea or coffee (make it twice as strong as you normally would) and let it come to room temperature. When that’s done, you just rinse your hair with the coffee or tea. You’ll need to repeat this step anywhere from three to five times before you’ll notice a difference. 

If you’re into soap making and are looking for organic beauty recipes you can do at home that involve creating your own soap, one of the best soaps you can make has olive oil as a main ingredient. 

The great thing about making your own soap is that you can give it your own fragrance depending on what ingredients you add, to make it uniquely yours.  Creating your own organic products from recipes you use at home is one of the best ways you can pamper your body. 

Organic Beauty Tips to Promote Good Health

Most magazines have feature articles that talk about various beauty routines, but organic beauty tips to promote good health cover more than just the outside of your body. Learning about and using organic products is a way that you can make sure you’re keeping your body its healthiest inside, too. 

While most people wouldn’t even consider using toxic materials inside their home and seek ways to go green, they’re unaware that their day to day routine of using mass produced beauty products could be harming their skin and even introducing dangerous toxins into their body. 

Every single product you use in your home and for your body should be used with an eye out toward keeping your life the healthiest it can be. Many women (and some men) use facial masks to get rid of dead skin cells and to invigorate new growth. 

These masks keep the skin looking younger, feeling smoother and promote internal well being from knowing your skin looks good. However, you can inadvertently add years to your skin by choosing the wrong facial mask - the ones with abrasive chemicals in the ingredients. 

Instead, you can opt for a safer and gentler mask by using oatmeal. You can either buy a natural oatmeal mask or you can make your own at home with the ingredients you already have on hand. 

All you need is oatmeal, a little bit of honey and some water. You mix the ingredients together until it’s nice and sticky and then apply it to your face. Leave it on for no less than ten minutes and then remove with water. You’ll instantly feel the difference. 

If you enjoy painting your finger and toenails, then you especially need to learn about organic beauty tips to promote good health because nail colors contain an ingredient known as nitrocellulose. 

This is an acid - and while it’s used in nail polish, guess what else it’s used in? Explosives such as dynamite. Did you know that the ingredients listed in nail polish are poisonous? 

Those ingredients are things like butyl acetate, ethyl acetate and toluene. Toluene is a solvent (think paint thinner), which is what gives nail polish that pungent odor. Inhaling the fumes from nail polish can poison your body. What’s the alternative if you want to paint your nails? Look for a water-based nail polish that doesn’t contain dangerous chemicals. 

The best way to understand which products are healthy to use is to not only select from organic choices, but to study exactly what you’re putting on your skin and into your body. 

You might think that companies would avoid products that could harm you, but they don’t. Even little ones aren’t exempt from dangerous ingredients in products (some diaper creams contain boric acid). 

So it’s important to make informed decisions rather than taking someone else’s word that what you’re buying is good for you - especially if that someone else is making a profit if they convince you to buy. There’s nothing wrong with making a profit. There is however, something very wrong with making a profit at the expense of the public’s health. 

Fitness Tips for Pregnancy

While weight gain is a natural and healthy part of pregnancy, it’s not a time to totally neglect your fitness.  The more fit you are before and during your pregnancy, the healthier both you and your baby will be – and the easier time you’ll have getting your pre-pregnancy body back.

And even though it’s important to stay fit, it’s also important to make sure your exercise program is safe for your changing body. You may not be able to do the same things you did before getting pregnant.

The Benefits of Staying Fit During Pregnancy

Why is it so important to think about fitness while you’re pregnant?  There are many reasons why being fit is critical to your health and that of your baby.  You’ll be able to enjoy your pregnancy much more if you stay in the best shape possible.

One benefit of staying fit is having an improved mood.  You’ll be combating changes in your hormone levels that can affect your mood and being fit will help to counteract those mood swings.

You’ll also enjoy better sleep during your pregnancy.  Sleep is your body’s opportunity to become refreshed from the day and to heal and restore your body – and your baby’s growing body depends on your ability to sleep well, also.

Pregnancy is often fraught with aches and pains as your body changes and your weight becomes redistributed.  Being in great shape will help to combat those aches and pains and allow you to be more comfortable throughout your pregnancy.

Exercise will help you not to gain more weight than is necessary during your pregnancy. It also helps your blood pressure and blood sugar to remain steady even though growing your baby does put stress on your body.

Finally, when you’re in good shape, you’ll be more prepared for the stress and strain of labor and delivery.  You’ll have more strength and endurance to make it through this critical time and to recover after you deliver.

Start Your Fitness Program Before You Get Pregnant

The best time to begin trying to get fit is before you’re actually pregnant.  You should get as close to your ideal weight as possible before you conceive if possible.  While not everyone gets pregnant after a planning process, many women do.

If you know that you want to get pregnant in the near future, start your fitness program now.  Being in your best shape will actually make it easier to conceive and help you to stay at a healthy weight once you do get pregnant.

A healthy fitness routine combines aerobic activity, strength training, and flexibility exercises.  You should talk with your healthcare provide before beginning a fitness routine to make sure you’re doing exercises that are safe for you.

While it may seem frustrating to wait to get pregnant until you’ve improved your physical fitness, you’ll be glad you did once you experience the changes pregnancy brings to your body.

If you’re starting your pregnancy and you’re already overweight or not in good shape, pregnancy isn’t the time to try to actively lose weight.  You shouldn’t go on a diet or start a heavy-duty exercise program if you’re out of shape.

But that doesn’t mean you can’t exercise, but you just need to have realistic expectations about what you’re doing.  You should also start slow and stick with exercises that are very low impact such as walking.

Get Aerobic Activity During Your Pregnancy

It’s critical to participate in aerobic exercise that helps you to keep your heart strong and burn excess fat.  There are several activities you can perform during your pregnancy that are generally considered safe for you at this time.

Aerobic activity should be performed in such a way that it doesn’t put too much pressure on your joints.  You should also make sure to keep your heart from beating too fast – and you should talk with your doctor about an appropriate heart rate during exercise.

One of the best exercises you can participate in while pregnant is walking.  This is a great low impact activity that can be done at just about any fitness level.  How far and how fast you walk will depend on your own fitness level.

Walking can be done just about anywhere and doesn’t require you to spend a lot of money by buying special equipment.  All you need is a good pair of tennis shoes and you’re ready to go.

If you’re looking for aerobic exercise that has even less impact on your joints, swimming and water exercise are great choices.  When you’re in the water, you only weight 1/12th of your actual body weight.

As you move through the water, you won’t be putting any stress on joints.  Swimming and walking across a shallow pool give you a great workout using water as the resistance. It can also provide you with some relief from the extra weight you’re carrying.

Biking may be appropriate if you’re comfortable with it and if your doctor approves it for you.  You may also enjoy activities such as dancing as long as you avoid activities that could cause you to fall or get injured.

You may want to participate in low impact aerobics.  Those are generally okay as long as you watch out for activities that can throw you off balance.  As your abdomen grows with the new baby, your center of gravity will change and it becomes easier to fall.

Running may be okay if you’re already a seasoned runner, but if you aren’t a runner pregnancy isn’t the time to start.  Talk with your doctor about what exercises are appropriate for you given your current routine.

Strengthen Your Muscles

During your pregnancy you need to continue keeping your muscles strong.  In particular, it helps to have upper body strength to prepare you for life with a newborn baby.

Exercises for your biceps, triceps, and upper back are particularly helpful.  You can use free weights, weight machines, or resistance bands.  You shouldn’t lift weights that are too heavy for you.  If you can’t lift the weight comfortably, you shouldn’t lift it.

When lying on your side, leg lifts are a great way to use your body’s own weight to gain strength.  Squats can also help you to gain strength in your thighs and buttocks.  You should also perform pelvic tilts to help prepare your body for the extra weight your pelvis will be carrying.

It’s important to make sure that any exercises you perform are approved by your doctor.  You’ll want to stay away from any exercises that put strain on your joints or muscles and could cause injury.

Add Flexibility to Your Pregnancy Exercise Routine

While many people focus on strength training and cardiovascular activity, flexibility sometimes gets left behind.  But this is just as important for your health as other activities that keep you fit.

You may find that yoga is a great activity for you as you prepare for your child to be born.  You can take yoga classes or look for a pregnancy yoga video that will show you the proper techniques.  You’ll have to modify exercises for pregnancy.

Each day you should participate in a routine of stretching to help your body combat some of the stress of pregnancy weight gain.  Stretching your back, arms, legs, neck, and shoulders will be beneficial for you.

Shoulder circles where you move your shoulders forward and back a few times will help to release some of your tension.  Stretching your chest muscles by holding your arms up and pushing them back.

Stretching our calves is also important.  You can do this by leaning on the wall or a countertop and extending your leg backward, you’ll feel a stretch in your calf muscles that can bring some relief.

Breathing deeply can also help you to feel relaxed and allow muscles to rest.  Breathing in through your nose and out through your mouth slowly will help you to feel refreshed and restored.

Exercises to Avoid During Pregnancy

Once you get past the first trimester, your body won’t be able to do all of the same exercises that you could do before.  For example, doctors usually recommend that in the second and third trimesters you don’t do any exercises where you have to lie on your back.

That means abdominal exercises such as sit ups and crunches are out for a few months.  Stick with other moves that don’t put that much strain on your core muscles while you’re pregnant.

Exercises that cause you to put a lot of pressure on your joints are also not recommended.  You don’t want to be jarred or bounce while pregnant.  Jumping and changing directions quickly are also not recommended.

As you get further along in your pregnancy, you’ll notice that your joints become looser.  This is because your body produces a chemical that is designed to help your pubic bone get looser for delivery of the baby.

When your baby is getting bigger, you’ll notice that you don’t feel as much balance as you normally do.  It’s important, then, to make sure you avoid exercises that might cause you to trip or fall.

You should also avoid any type of sport that might cause you to come into contact with people and equipment.  It’s also not a good idea to participate in adventurous activities such as downhill skiing, which can put you at a great risk for injury.

No matter what exercise you’re performing, it’s always important to listen to your body.  If you feel good while you’re doing it, you’re probably going to be okay.  But if you feel dizzy or become short of breath, you’ll want to stop what you’re doing and avoid it in the future.

If you experience any type of pain, you should also stop what you’re doing.  There are serious warning signs you should also watch out for such as:

· Vaginal bleeding
· Contractions
· Fluid leaking from the vagina
· Chest pain
These are signs you should immediately stop what you’re doing and call your healthcare provider.  Always pay attention to the way your body feels and the signs it gives you.

Resources for Pregnancy Fitness

When you decide that you want to have a pregnancy that includes physical fitness, it helps to have some resources to get you started.  There are many ways you can learn more about proper exercises.

Your local gym or community center may offer pregnancy fitness classes that will help you to stay in shape safely.  Pregnancy aerobics, yoga, and strength training are offered at many facilities around the world.

There are also many instructional videos that will help you to exercise safely during pregnancy.  A quick online search will lead you to exercise videos specifically designed for different stages of your pregnancy.

There are also in depth books and guides on pregnancy fitness that can give you step by step exercises to perform during pregnancy.  You’ll find many selections available through online booksellers.

You may also find help with websites that give helpful information and resources for women who are trying to conceive or are already pregnant.

In most cases, exercise is going to be a great choice for you during your pregnancy.  Exercise will help you to have a healthier pregnancy, easier delivery, and faster recovery after you give birth.

You should always talk with your healthcare provider before beginning an exercise program.  While exercise is usually beneficial, there could be personal circumstances that would make it inadvisable for you.  You should also listen to your own body and avoid any activity that doesn’t feel good to you.

Self Care is Vital; Not Selfish

If you were to take just five minutes to scroll through your Instagram feed, you will no doubt come across many snapshots of gorgeous women immersed in steaming baths adorned with flowers and bubbles.

These posts all feature beautifully manicured feet conspicuously sticking out the water, an expertly applied facial mask and even a glass of sparkling wine to complete the picture. You are sighing, saying to yourself that will only happen to you when you win the jackpot, right? Possibly, but hang on there!

Self-care for yourself as a woman is vital, it is not meant only for the fortunate few. It is a necessity, in fact, no matter what kind of a lifestyle you lead, and no matter own much money you have or don’t have.

Self-care is a term which when simply defined means taking care of one’s own health and needs. Let’s explain it better here:

It’s a true story, the one of Poppy Marler. She had a realization when she decided to look at herself at 40; to change her life and begin a new journey head-on.

She says that when she was a young mother, she just put everything on hold, being hyper-focused on her child’s care. She actually put her own life on hold. She neglected friendships, and bored anyone who’d listen with baby stories and pictures.

When she got into real social situations, she found she could not add anything to the conversation because all of her current experiences were about her parenting experiences. She had no life or interests outside of motherhood.

She didn’t notice that she had put on a whole lot of weight either because she no longer dressed in her professional or party clothes. In fact, there were very few times when she wore anything nursing and spit-up friendly. She gradually realized that she had no life outside of her child.

Finally, a dear older and wiser friend of hers told her that it was an essential thing, apart from taking care of her family, to take care of her own needs because her own health and happiness directly impacts her ability to care for her family. She then realized the consequences of her self deprioritization:

• Weight gain
• Depression
• Lack of Socialization

Poppy eventually realized that just like how in an airplane, you are instructed to put on your own oxygen mask first, then help others; in order to help others, you need to take care of yourself first. It was then that she discovered how taking steps to care for yourself each day should be top priority.

She went on further to start involving these important aspects into her life:

Exercise, because moving your body keeps your blood circulating, keeps you strong, and keeps your mood happy.

Eating well: She says she learned to eat 5-7 servings of fresh fruit and veggies, ensuring that she got all her nutrients in, removing all the junk foods.

Maintaining relationships outside your family. It was important that her family remained her top priority, but she also learned not to under-estimate the power of good friends. She found that just having someone to talk to was a great help in advancing feelings of well-being.

Getting enough sleep: Without good and enough sleep, the quality of your life deteriorates rapidly. Sleep is what is needed to help your body recover and repair itself, and also to avoid television as well as snacks which are high in sugar and fat before bedtime.

Getting dressed every day: Working and walking around all day in sweats and slippers is not good for anyone’s self-esteem. We know that when we look good, we feel so good.

Having a positive attitude: A positive, mindful attitude used on yourself and others will change the way you view life. It gives you a reason to get up in the morning and face whatever challenges come your way!

Have a hobby: You need interests of your very own outside of the home and family because it maintains your individuality.

Spend some time alone: Just taking a relaxing bath for 30 minutes or a few hours out to do your hair and nails or reading a book you have been meaning to read, these are what boost your morale, your spirits, and make you feel good about yourself and life.

Ask for help: If you are struggling, don’t be afraid to ask for help, because it’s true, we can’t do everything alone – no man is an island.

It figures; learning to take care of your own needs isn’t selfish, it’s downright essential. It makes you a better caretaker because after all, happiness and health are top assets to have, aren’t they? It’s a lifetime investment – how are you really doing?