3 Day Shakeology Cleanse And Exercise After Pregnancy – Learn Do’s and Dont’s!

benefits of exercise after birthThe recommendation from the American College of Obstetricians and Gynecologists is you can go resuming the exercise gradually if you feel like it. But the doctor or midwife may advise you to wait until the sixth control postpartum week to see first how are you.

Overall, if you exercise at throughout your pregnancy and you had a normal vaginal delivery, you can smooth the exercises you were doing during pregnancy a few days after giving birth, or at least light exercises such as walking, do pushups or modified breast and practice stretching. A week after giving birth you’ll hike to a slow to moderate pace for 30 minutes, three times a week. As you regain your strength, you extend the tour of hiking or increase their number.

If you have performed a caesarean section, you should wait six to eight weeks before exercising. However, it is advisable to hike slowly because aids recovery and helps prevent complications such as blood clots.

If you did not keep active during pregnancy, or you reduced your exercise routine as the weeks progressed, start moving slowly and consult your doctor or midwife before resuming an exercise routine.

Shakeology 3 day cleanse and low impact exercise –  How to get rid of baby weight

In any case, remember that your joints and ligaments are loose for about three to five months, so be careful to avoid falls. If you want to join a gym classes, try to find one that is issued by a postpartum exercise specialist or attending a low-impact class that focuses on toning and stretching and by no means should you try any high intensity exercise routine like Insanity or P90X. Check out this insanity vs P90X review to learn more, as well as understand how to use a 3 day Shakeology cleanse after giving birth. Many sports organization YMCAs, recreation centers, gyms and yoga practice sites offer exercise classes for new moms.

Exercise is good for you but in the first months after birth, do not overdo it. The body needs time to recover, and you need time to adjust to your new role and provide care and love your baby.

Do I need to take care not to damage my abs?

Most women develop a gap in the abdominal muscles as the belly expands during pregnancy and childbirth. This muscle separation disappear between four and eight weeks after giving birth.

If you start doing abdominal exercises before the opening is closed, you will risk to get hurt those abdominal muscles, so it is necessary that you make sure that your belly is prepared before starting the abdominal activity:

  • Lie on your back on a flat surface with your knees bent.
  • Place the fingers of your left hand with the palm toward you, just above your navel. Place your right hand on the upper thigh.
  • Inhale, then exhale. As you exhale, lift off the floor head and shoulders upward and slides in your right hand over your thigh to the knee. This will make your abdominal muscles tense, and should be able to feel the space where the muscles are separated.

If this space has three or more finger widths, you can start to strengthen your abdominal muscles carefully lifts pelvis and legs slides. Once the space is reduced to only one or two fingers wide, you’ll be able to start doing sit-ups or sit-ups (up to the sitting position).

workout for women at homeWill working out affect my ability to breastfeed?

No, it will not affect it. Even intense exercise significantly affect the quantity or composition of your breast milk. But it is advisable that you avoid exercises that make your breasts hurt or sensitized. Wear a bra or sports bra while you exercise, and try to breastfeed your baby before you start the activity, so you will not get to experience the uncomfortable feeling that your breasts are too full.

Is there any physical sign to help me recognize when I’m trying to do too much too soon?

Very active during the first weeks after delivery can cause your vaginal flow, called lochia, to become pink or red and is most abundant. This is a sign that you should slow down. Notify your doctor or midwife if vaginal bleeding and reappears when you thought it was over or if you feel pain during exercise.

What is the best way to lose weight after giving birth?

The best way to start getting rid of those kilos of pregnancy is doing some form of aerobic exercise that increases the heart rate, such as brisk walking, swimming, jogging or biking. You can visit Shake Cleanse online for more info on workout programs as well as diet regimes that will help you get your body back!

But wait at least six weeks – and possibly several months – before trying to actively lose weight. And do not propose to lose more than a pound (about 500 grams) per week, especially if you’re breastfeeding.

Start a diet too soon after giving birth can affect your mood and your energy levels, plus milk production. If you’re patient and give your body the time it needs to recover, you may be surprised how much you’ll lose weight naturally.

Shorten of Hip Flexor Muscles on Graphic Designers And Other Office Jobs

I know what you may be thinking, what does fitness and hiking logos have to do with a blog regarding fitness related stuff. But you know what, while doing a search about some of the coolest graphic design Seattle has to offer for a project that I’m working on regarding the effect of sitting all day has on shortening hip flexor muscles, I found quite a few that caught my eye.

The reason why I started to focus on logo design Seattle companies was because A) it’s my home town, B) Seattle is known for their cutting edge when it comes to fitness, outdoor culture and also tech and design flair and finally C) REI is based outta Seattle. So, enough said.

hip flexor stretchesBut back to the project… Sitting for long periods of time has been proven to shorten hip flexors and also have a negative effect on your core muscles, posture and many other issues. There is plenty evidence that graphic designers, computer programers as well as people with office related jobs, tend to sit for longer periods of time than other professionals. Like 30% more!

I have been collecting data regarding the effectiveness that working out and other activities such as yoga, cross fit and other home related workouts such as P90X have in restoring those hip joints and muscles with proper moves and stretching for different lengths of time such as 4 weeks, 8 weeks and finally 12 weeks. We’ll see how those in each group respond to the protocols.

Best Workouts For Women At Home – Check Out My Top 5 List

As a busy mom, finding time to go to a gym for my yoga and pilates class is a real challenge. First, I need to find the time to cook meals, get my kids ready for their activities, find time for my husband and that’s on a good day. Which means that working out regularly has been pretty hit or miss.

Having said that, I have found that working out at home is a perfect solution for my schedule. I need to multitask and always try to find the time to squeeze a quick workout in between washes from the laundry list or while I’m waiting for my kids to come back from school. Sometimes my workout happens when my little ones are watching their favorite cartoons or when they do their homework. Whatever the time, I’ve found that working out at home is the way to go for me. Plus, it saves me money, gas and this has allowed me to be constant with my fitness efforts and with my “Me-Time”.

As  far as what workouts to do, I’ve tried Jillian Michaels‘ stuff and also those Daily Burn workouts, but the ones I’ve found I keep coming back time and time again are routines from Beachbody. So in no particular order, here are my top 5 workouts to do at home:

PIYO workout1. Piyo: I love, love, love Chalene Johnson’s workouts. Did I say how much I love them? I had done Turbo Fire in the past and loved how fun the routines were. Great music and great overall vibe, which it always helped me feel energized and super happy. So, needless to say, as soon as I saw that she was offering a Pilates-Yoga combo. Check out a  Piyo review to learn more. After reading the many reviews posted at mysymfitness.com I was all over it! And as it is with all my Chalene stuff, this is also a keeper and super fun to do.


P90X2. P90X: I found out about this routine after my friend Taryn lost all her baby weight with this workout. At first I was super worried about it being a workout for guys only. But given that my friend got great results and she has a great body, I decided to give it a try. This was a little too intense for my tastes. My husband loves it and he’s become a Tony fan, that’s for sure.


P90 workout3. P90: This new workout by Tony Horton is actually more my cup of tea. This P90 workout is awesome in that is a lot shorter than P90X as well as less reliant on dumbbells and other equipment. Plus, I feel like I can keep up much better. As with any of Tony’s workouts, this one focuses on all of your fitness requirements and not only on lifting weights or doing cardio. And, P90 is an awesome program for people who are not in the best shape but want to get started working out. This is the perfect workout for beginners.


DailyBurn workout4. Daily Burn yoga workout: These are great and fun. My only complaint is that you can’t follow a sequence like you do with Piyo for example. What I mean is that you have to come back each day and figure out which workout you want to do, instead of simply going to your fitness guide and see what routine you need to do each day, like you do with P90 or any other beachbody routine.


Bodybeast review5. This is a bonus for the guys! Body beast: If you want to build muscle, P90X and Body beast workout are great. Check out a Bodybeast review and learn what it takes and what kind of equipment you need to get in order to do this routine. But I know my hubby loves his Bodybeast transformation and he’s ready for more.

So there you have it! That’s my list of my favorite workouts to do at home in my free moments. Ever since I started working out at home, I’ve actually managed to be consistent with my fitness and overall health. I feel amazing and my friends and family have commented how awesome I look!

What Is More Effective For Weight Loss? Cardio Or Lifting Weights?

Insanity workout resultsHow many times have you read articles talking about slow, steady state cardio being the best solution for those people interested in losing weight? Probably lots, correct? How many times have you heard or read articles about lifting weights being the best weapon against excess weight and the best solution for improving health and fitness, while at the same time losing the excess weight?

The problem is that the media reports incomplete information regarding this topic. The reality is that in order to work on your fitness, you need to focus on a larger picture and not limit yourself to losing weight only. Sure, getting rid of unwanted weight is a great satisfaction and an incredible achievement. But working on your fitness should involve building strong, lean muscles. Working on your cardiovascular health, working to improve your balance and coordination and above all else, be very diligent with your diet choices. And by diet I don’t mean going on a crazy restrictive diet. I mean it more like, a lifestyle choice of eating the highest quality products your budget allows.

That means, you can kiss your fast food escapades good bye. You can put down that bag of pretzels and any other product that is highly processed and unhealthy.

Once you have cleared your pantry or garbage, you can being focusing on deciding what workouts are good for your goals. Some people love cardio, others love weights, others love yoga, etc. I can tell you without a doubt, that a series of workouts that have proven to be fantastic options for people in search of healthier alternatives to their sedentary lifestyle, are those by Beachbody, amongst others.



For example, I am sure that you have heard about a or Turbo Fire. In fact, you can read extensive insanity workout reviews posts. There you will see a very detailed explanation of the different workouts and other reviews for healthy products, such as 3 day Shakeology cleanse and other types of exercise options such as Pilates, hiking, or simply walking in your neighborhood.

But the best approach is to incorporate variety into your fitness routine. The benefits amongst many things will be variety and injury prevention by not over using any specific muscle or joint group. That’s why I love my P90X. Each day of the week you focus on a very specific part of fitness. Some days it’s building muscle, some days is cardio, some days is yoga. At the end of the week, you have spent your time making sure your body has hit every one of the components of good health and overall fitness.

The results of those efforts go beyond weight loss. You will have more stamina and feel better about yourself. The weight that you will shed is very good, of course. But the main points is that you will make your body resilient and able to respond to the demands of everyday life. From picking up groceries and lifting heavy objects, to being able to join pick up games of basketball at your local park, for example.

Fitness is not only for young kids, for muscle heads or dudes on steroids. We can all benefit from daily exercise routines that will focus on our overall well being.

3 Factors To Focus On When Starting A Workout Routine

Insanity results before and afterGetting back in shape is hard. There is no other way around it. If you don’t believe me, simply check out what lots of people do when establishing new goals for the year, after their birthday or new year’s: Getting in shape as well as reduce weight. So, if every person is intending to accomplish those goals, exactly how come there are so many different people dealing with weight issues as well as all the other associated effects from being overweight such as diabetic issues, high blood pressure, high cholesterol, etc?

The factor (amongst many others) I believe is because there are so much conflicting info readily available. If you pay attention to information programs, publications, blog sites, etc, they all have a different strategy that is meant to be the absolute finest means to shed weight. The number 1 exercise to do in your home. The most effective diet to lose those last 10 pounds. Whatever way they mask their hype…

The problem lies when the info offered is oversimplified and also doesn’t actually concentrate on the root system of the trouble, the reasons and the different means to boost and also address the scenario. This info is packaged with one sole function, to sell you something. There lies the problem!

It is up until we concentrate on basics as well as audio concepts surrounding nutrition and also physical exercise, that we could truly start to make an enduring effort and truly get in form, reduce weight as well as improve the quality of our everyday lives.

Because I do not truly have anything to market you, let me tell you that the basis of appropriate health and wellness and also stamina depend on appropriate diet regimen focusing on lean proteins, environment-friendly, leafy vegetables, fruits, seeds and nuts. The minute you eliminate all the refined foolishness offered at every store shelf, you are visiting do the finest and most long lasting modification of all. Your wellness will certainly improve, you will really feel fantastic as well as your body will not be in a constant fight attempting to get rid of unwanted contaminants continuously.

As soon as you have taken a mindful appearance at your daily health product, we could begin to check into what comprises a good exercise option, what need to you be concentrating on for acquiring the very best outcomes and choosing which workouts you ought to be considering.

Lastly, once we have actually gone over all the various alternatives readily available to you nowadays in terms of diet regimens and also workouts and you are equipped to making great decisions based on solid info based in clinically shown principles, as opposed to fad diet regimens, exercises as well as items, you are going to be geared up to being able to inform when something is based in true information versus marketing developed to help you squander your cash on worthless remedies.

I Hate Going To The Gym – What Other Workouts Can I Do?

As a fitness trainer, I often hear people say that they want to get in shape but they don’t want to go to the gym. There are several reasons for that: some people feel intimidated by the marketing surrounding gyms, and they think that everyone in there is going to be in fantastic shape, and they don’t want to feel out of place, ugly or judged by others.

Some people don’t have much free time to go to a gym and spend 2 hours waiting around for exercise machines to become available, and others simply prefer to workout out in the open air, instead of inside a room full of sweaty individuals.

Whatever your reasons, gyms aren’t the only place where one can find opportunities to work on your fitness goals. There are plenty of exercise classes. From Zumba to Pilates to Yoga. In this day and age, the options regarding your fitness and well being are plentiful. All you have to do is look for them.

And, if classes gyms and organized group activities aren’t your thing, you can still find alternatives and options that will help you stay on top of your fitness needs. Home workouts have enjoyed a boom in the past 10 years with options such as Insanity workout, Focus T25, P90X and Rushfit, just to name a few

I can’t recommend enough, how great you will feel if you incorporate hiking into your health options. There is nothing like walking in nature, surrounded by trees, rivers and lakes as well as being up in the mountains, breathing in the cleanest air, feeling the breeze on your skin, just like our ancestors did, when exploring the areas where they lived.

Other alternatives are walking, running and sprinting on a local park. The benefits of short and intense bursts of exercise, have proven to be a great way to stay strong and limber. Scientists have proven that these short bursts of physical activity are great in terms of the hormonal response that our bodies have when subjected to these types of activities. In fact, when you think about it, 100 years ago, there weren’t gyms or fitness classes, and yet, people were fitter and stronger.

crossfitworkouts for weight lossMen and women lifted heavy objects, rode bikes, walked to the different places they had to, or wanted to go. These men and women didn’t do zumba, but walked several miles a week. Did chores that involved physical labor and for that, they were in great shape.

So, do not fall victim to marketing scams that tout that the only way to be fit and strong is by signing up to a gym or a class. There are many options available for you, if you are willing to look for them.

Calories In VS Calories Out – Is It Really That Simple?

If you are amongst the thousands of people trying to lose weight or you are simply interested in staying on top of your diet and exercise routines, you probably know that most experts as well as media outlets, such as magazines and TV programs, advice to find a balance between calories consumed versus calories ingested.

The problem with this approach is that it doesn’t take into account that a calorie coming from a green vegetable, rich in fiber and nutrients, is not the same as a calorie coming from a food product loaded with toxins, sugar and is a processed junk food item.

For example, in order to burn one pound of fat, a person must burn 2500 calories. But when they make these sorts of suggestions they don’t take into account all other hormonal changes happening in the body, particularly during ingestion of food.

healthy weight loss foodOne can’t argue that 100 calories coming from an apple, for example, are nowhere near the same as 100 calories coming in from a chocolate bar. The chemical shit storm happening inside the body when one eats a sugar-loaded chocolate bar is nowhere near the same as when somebody eats an apple, rich in fiber, nutrients and other inflammation reducing elements. The apple grew from a tree and has been in the human diet for centuries, while sugary foods are basically an invention of the 20th century, hence the obesity epidemic of the past 30 years.

Once you understand that a calorie is not a calorie, and focus your efforts surrounding your nutrition into getting the most nutritious foods available and stay away from junk food, fast food and basically anything that has an ingredient list longer than the bible, in favor of lean proteins, green, fibrous veggies, fruits and seeds and nuts, you will notice an increase in energy, your skin and hair will look better and you will feel amazing.

So, don’t fall prey to marketing scams such as low fat, low sugar, low carbs, etc. Focus instead into sound nutrition principles and don’t eat anything that your great grandparents wouldn’t eat; meaning, if it’s something conjured in a lab, is probably not very good for you. Anything that comes from mother earth will be!

Fitness for the Busy Man – How To Keep Fit And Balance a Career

workouts for buys menAs a 40 something year old guy, I struggle to stay healthy, active and fit. Like many guys my age, I used to be in fantastic shape as a teen and early 20’s. I was into competitive sports, I was on the swimming team, the rowing team and enjoyed a pretty healthy formative years. I was not into doing drugs or drinking heavily. Although I gotta admit enjoying beers with my friends here and there, but I was never a party animal.

However, as soon as I started a full time job and had to face the requirements placed on men who are interested in making a profitable full time job, growing a family and keeping a steady relationship with the opposite sex, the first thing to suffer was my health and fitness.

You probably have been there: one day you are made of steel, can eat whatever you want and still be lean and strong. But suddenly, you start putting on excess weight, you can no longer keep up at the weekend basketball game or whatever other sport you can think of, you start getting injured, or you simply lose any motivation to stay on top of your health and fitness needs.

Don’t worry! You are not alone! Thousands of men and women in this country are faced with the same quandary every day and if you follow any news or pay attention to magazine stands, you’ll see that the fitness industry is booming and yet, most americans are heavier and more unhealthy than ever before. How can a person find the time to sustain a full time job, raise kids, clean the house and  still find time for the gym?

Fortunately for you and me, there are more and more options when it comes to workout routines designed for the busy adult. There are options and classes in mostly every gym; there’s yoga classes, cross fit and even home based workout routines that have proven to be very effective in helping you lose weight, stay fit and motivated, even if you have very little time to workout.

But if you are one of those guys who do not particularly like going to a gym or a fitness class, you don’t need to be discouraged. There are plenty of information on the internet regarding High Intensity Interval Training as well as other forms of exercise such as walking, biking and even hiking. These routines can be as short as 15 to 30 minutes and you can focus on doing sprints and body weight exercises like pushups and squats for example. You can do these sessions at your local park, your backyard or even running around the block.

The important thing is to keep moving, stay active and feed your body the highest possible ingredients. Getting rid of unwanted toxins by eliminating sugary, processed foods will be half the battle. In short, you don’t have to spend lots of money and countless hours at a gym. You can get healthy and fit with moderate exercise at least 4-6 days a week, working out 15-30 minutes each day.