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Fitness After Pregnancy: Tips to Stay Healthy And Energized

1. Follow Recovery Recommendations

Follow your doctor's advice regarding postpartum recovery and get the clearance to work out. This usually happens 6 weeks after birth. For C-sections, recovery time may be longer as the stomach muscles need a chance to recover

completely

to avoid damage during exercise. Ease back into your fitness routine by taking walks with the family. This will also help your cardio respiratory health as you tackle more intense training down the line.

2. Leave Junk Food at the Checkout Counter

Mealprep so you always have better options. Cook in bulk and prepare for the week ahead.

For some meal prep inspiration, check out this Instagram account.

3. Breastfeeding Helps Weight Loss

Breast feeding not only passes whole-food nutrients to your baby, it will also help you lose the baby weight. An additional 500 calories per day can be burned just by breastfeeding. This will also help your uterus contract, aiding in flattening your stomach during the first two weeks after birth.

4. Exercise Safely

Getting back into a regular fitness regimen after pregnancy has many other benefits other than returning you to your pre-pregnancy weight. Being fit helps to reduce back pain, improve and maintain muscle tone, improve sleep quality, and reduce leg cramps and swelling. Research show that mothers who make exercise a part of their priorities cope better with the demands of motherhood. As you get back into a fitness routine, take note of the following safety tips:

  • It’s very important that your pelvic floor and abdominal muscles have regained sufficient strength before you start doing any exercise- talk with your doctor and a fitness professional.
  • You should not experience any back pain, pelvic or vaginal heaviness or urine loss during or after exercise. If you experience this, lower the intensity level of your exercises.
  • Always wear a good supportive bra.
  • Be mindful to maintain correct form and posture.
  • Don't forget your water bottle. Drink small amounts of fluid regularly before, during and after your workout to avoid dehydration. This is especially important for nursing moms.

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In Loving Memory of Janina Jaroszuk

It is with great sadness that we share with you the news of the passing of Rob's mother, Janina Jaroszuk.
 
 Janina Family Picture
 
Rob would like to thank all of you for the outpouring of love and support. He and his family truly appreciate your kind words and prayers during this difficult time.

Please join us to celebrate the life of Janina Jaroszuk

Date: Saturday, July 18th

Time: 11:30 AM

Place: The National Shrine of Our Lady of Czestochowa

Address: 654 Ferry Road Doylestown, PA 18901

Memorial contributions for Janina Jaroszuk are welcome at Czestochowa

The National Shrine of Our Lady of Czestochowa

654 Ferry Road Doylestown, PA 18901

(215) 345-0600.

To make a donation:

In lieu of flowers we would love to purchase a bench for the cemetery.  For all visitors to use, in memory of our Mom who was always lovingly concerned about the comfort of others.  To make a donation please call (215) 345-0600.  The Shrine representative will take your information and mail a receipt to you.  

 

For directions and more details, please click here or visit www.RiseFit.com/mom.

 
Again, thank you for keeping Rob in your thoughts and prayers.
 

- From the RiseFit Team

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5 Reasons NOT to Exercise

Reasons not to Exercise
Reasons not to Exercise

You are tired

To maintain optimal overall health, sleep is as vital as proper nutrition and exercise.  When your body is exhausted, it is not able to function at its full potential.  You'll feel sluggish and weak.

In a tired state, exercise might add unnecessary stress to the body. Furthermore, you will not be able to perform to your potential during a workout. Struggling to complete your last sets compromises form, leading to an increase in the chance of injury.

You are stressed

Exercise is proven to be a great stress buster. If you're having a bad day, a sweat session can get your feel-good brain hormones pumping, leaving you in a happier state.

However, if stress is chronically ruining your day and you feel constantly overwhelmed, take a step back and re-evaluate to address the root of your stress.

Your muscles are super sore

If you're just getting back to exercising after some time off, there's a likely chance that you will feel very sore for several days after working out. Try to ease back into the routine by starting with a low intensity activity to warm up, such as a brisk walk.

However, if you have regularly been going to the gym and experience a killer leg session that leaves you in pain, that's a sign to take a rest day. That gives your muscles a chance to repair and lessens the chance of an injury.

You have a fever

A fever indicates that your body's immune system is battling an infection. Exercising while feverish adds stress to your body in this state. It can also lead to dehydration.

If you have a fever, rest is in order until it subsides.

You are pregnant

Maintaining an active lifestyle while pregnant is possible and encouraged. Great exercises for pregnant women include yoga, swimming, walking, and low intensity weight training. These all provide mental and physical health benefits during pregnancy.

However, avoid activities like skiing, cycling and horseback riding due to the risk of falls and abdominal injury. Bottom line: check in with your obstetrician about a safe exercise regimen.

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5 Reasons to Exercise

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images

1. Exercise manages weight

Exercise will help avoid weight gain and help maintain weight loss.  If you are involved in physical activity, you burn calories.  The more intense the physical activity is, the more calories you will burn.  You don’t need to schedule long hours to exercise and lose weight, you can lose weight in many simple ways – like climbing the stairs instead of using elevator or doing household chores: sweeping, mopping the floor etc.

2 Exercise fights diseases

Regardless of your current weight, if you're an active person, high-density lipoprotein (HDL) or also called “good cholesterol” cuts harmful triglycerides.  This will help your blood flow, lowering the chance  cardiovascular diseases.  Regular exercise will help you avoid or manage a wide range of health diseases such as stroke, metabolic syndrome, diabetes, depression, cancers etc.

3. Exercise controls and improves mood

Stressed at work?  Need an emotional lift?  A 30-minute  brisk walk can help you get rid of your bad mood.  Any physical activities fuel various brain chemicals that will leave you feeling happier and more stress-free. Your self confidence and self esteem will be boosted as well and you will generally feel better when you exercise habitually.  

4. Exercise increases energy

Frequent physical activity will help you improve the strength of your muscles and enhance your endurance.  Regular exercise delivers oxygen and nutrients to your tissues and help your cardiovascular system function properly. When your heart and lungs function properly, you will have more energy to do all your errands and go through your day.

5. Exercise helps you to get better sleep

Are you struggling to get a better night of sleep? Or having a hard time staying asleep?  Regular physical activity during the day will help you sleep better and deeper. Just don't exercise before bedtime as you might be too energized afterwards.

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Complimentary Fitness Diagnostic Consultation

Comp We are giving away Complimentary Fitness Diagnostic Consultation.

Normally a $99 value, you can claim a complimentary Fitness Diagnostic Consultation with zero obligation, simply by clicking this link and submitting the form to the right.

Hurry, slots are limited.

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Happiness & Its Causes

dalai
dalai

His Holiness the XIV Dalai Lama, is the leader of Tibetan Buddhism and a spiritual leader revered worldwide. He was awarded the Nobel Prize for Peace in 1989 for his non-violent struggle for the liberation of Tibet. This is a summary of his presentation at Happiness & Its Causes 2015

His Holiness the 14th Dalai Lama enters the stage and bows to the audience. Everyone is standing, humbled by the sight of this incredible, compassionate leader. He smiles and casually indicates everyone to sit down, as if they are making too much of a fuss.

Richard Fidler tells the audience a little about the Dalai Lama’s personal experiences. At age 16 he lost his freedom, and at 24 he became a refugee. His first question for the Dalai Lama concerns his response to these experiences.

“If you think about only the problem, more frustration,” His Holiness says. “On this planet, sad events happen every day, everywhere.” Despite this, the Dalai Lama has faith in humanity.

“Basic human nature is compassionate. That’s the source of my happiness”

The Dalai Lama says that we must have realistic expectations in order to have a realistic life. “We must know reality fully. We must use this human intelligence. Just analyze the situation, the reality. Then your effort becomes realistic.”

Click here for the rest of the article.

Image courtesy of http://www.happyandwell.com.au/

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