• Pregnancy

    Why You Should Strength Train During Second Pregnancy

    Strength training is one of the most useful forms of exercise for humans, but especially for pregnant women. Though it may have been traditionally thought of for men, research now shows us how beneficial it is for everyone. On average, women are waiting longer now to conceive, making strength training even more helpful during pregnancy and in recovery. When a woman becomes pregnant, her body must adjust to the physical, hormonal, and emotional changes taking place. The uterus will expand, abdominal muscles stretch, ribs can push out, extra pressure is on the pelvic floor, among many other changes. Strength training can improve the strength and length of muscles and tissue…

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  • bad dreams
    Mind

    Pregnancy Nightmares

    Everyone dreams, even if you don’t remember your dreams. Humans spend a great portion of life sleeping, thus dreaming. When sleeping, people cycle through periods of deep rest and REM (dream) sleep. Because we experience many bouts of REM sleep, multiple dreams are had each night. There are many theories about dreams and their purpose. While it is easy to blame pregnancy nightmares on hormones, it might be worth taking a deeper look. A new perspective may change your whole outlook and experience while dreaming and may impact waking life too. Substances, like alcohol, can interfere with not only the sleep cycle, but also our ability to recall dreams. When…

  • Woman-statue
    Self-Care

    Hysterectomy After Childbirth-Is It My Fate?

    A hysterectomy is one of the most commonly performed surgeries on women, second to a C-section. The National Women’s Health Network states, “By the age of 60, more than one-third of all women have had a hysterectomy.” While there are completely legitimate reasons to have a hysterectomy, such as cancer, not all circumstances warrant one. Prolapse is a common justification used by doctors in performing this surgery, but jumping into surgery for this reason, without first rehabilitating the pelvic floor muscles, along with addressing postural and breathing patterns, is a mistake. The majority of women will give birth at some point in their life (about 85% of women). The uterus…

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  • Skipping on the beach
    Weight loss

    The Cost of an Unhealthy Lifestyle

    In life, most things we want have a price tag, including our health. It’s no secret that the more unhealthy someone is, the more frequently they must go to the doctor, especially as they age. This article states, ” A 65-year-old, healthy couple can expect to spend $266,600 over the course of their retirement on Medicare premiums alone.” The standard American diet causes many costly health problems and most trendy diets are hard to stick to, so many people find themselves yo-yo dieting, which can also cause tons of health issues. Strict or extreme diet protocols can leave many feeling defeated. I have heard some people say that they are…

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  • DNA
    Fitness,  Weight loss

    Should You Eat And Exercise According To Your DNA?

    Perhaps you’ve seen new trends emerging that promise better results in weight loss and fitness when you eat and exercise according to your DNA. This might be especially enticing if you have struggled with managing your weight for many moons. You may believe that you will enjoy these types of foods more or will want to exercise regularly if they align with your genes. What about in pregnancy; can living a lifestyle that “honors” your DNA help impact the health profile of your child before birth? Rapidly developing technology gives humans more access to resources that are life-changing. For instance, genetic testing, that is relatively cheap and easy to get,…

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  • Gavel
    Mind,  Self-Care

    Mom Obligation And Guilt

    As someone who has worked with many new moms, I see how guilt and obligation creep into the minds of these women, take over, and haunt them. I have heard it all, such as, “I feel guilty leaving the house” (even if it’s just for an hour to take some much needed time for herself), “I need to have another baby so my first baby isn’t an only child”, and “I feel like a bad mom because of …”. Fill in the blank, the list of reasons is endless. Most of us fear judgement in various situations, but that fear seems heightened in motherhood and dictates a lot of the…

  • Fruit
    Weight loss

    3 Ways To Trick Yourself Into Eating Healthier

    Good nutrition is important for long-term health. Nothing you didn’t know already, but what if you hate the way most healthy food tastes? Should you force-feed yourself? No, but you can “trick” yourself into incorporating more wholesome foods. While you may be fed up with how you look and feel, making health related changes is uncomfortable and usually comes with a big side of resistance. You likely have an idea about what it will take to achieve healthy results and it’s often something that feels like a punishment. No wonder most resolutions fall flat within a few weeks or less. So much of creating a healthy lifestyle is about honoring your…

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  • Heart and stethoscope
    Motivation,  Weight loss

    What Valentine’s Day Taught Me About The Heart

    I used to love Valentine’s Day as a kid. My dad would give both my younger brother and me a heart shaped box filled with chocolates, one for each of us. It is hard for me now to see those heart shaped boxes in the store. I have hated this holiday for many years but now I want to change my focus. Instead of feeling sorrow and loss around this holiday, I want to focus on making it about strengthening hearts and creating more health for families. My dad died on Valentine’s Day when I was eight years old and left me confused, devastated, and angry. I really loved him and…

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  • Stronger faster leaner fitter sign
    Fitness,  Weight loss

    Achieve Lasting Results While Training Online

    You have likely tried diets and exercise programs that haven’t worked well for you. Perhaps initially you lost some poundage, but not long after you put it all back on; maybe even more than what you started with. This is defeating and makes it easy to tune out preaching professionals concerning healthy lifestyle choices. What if it didn’t work because you didn’t truly understand what was best for YOUR body? It’s tempting to jump on the latest and greatest diet/fitness fad wagon. While they may produce results for some, it may not work for others and worse, might cause health issues. It’s exciting to dive into a new program but…

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  • Woman Squatting
    Fitness,  Pregnancy,  Self-Care

    Importance Of The Pelvic Floor

    The pelvic floor is a hot topic for pregnant women and women who have recently delivered but the fact is all women should understand and care about their pelvic floor. A dysfunctional pelvic floor can cause pain, discomfort, and embarrassment and can be either prevented or addressed and cured. In the United States alone, nearly 4 million babies are born each year. Across the world, the majority of women will have children at some point in their lives. Pelvic floor dysfunction is so common that many women are left thinking that nothing can be done about it so they suffer in silence, sometimes even many years after the birth of their…