7 Steps to a Fit N Firm Pregnancy

Posted by: TRAPS Posted date: 7:03 AM / comment : 0 , , , , ,

If I could wave my magic Fairy Godmother wand and grant you three wishes for your pregnancy, what would they be?
To stay fit and firm during your pregnancy and banish wobbly fat and cellulite forever?
To nurture a healthy and happy baby?
To have an easy labour?
To have an even better figure after pregnancy than before you started?
OK, well that's four, but hey, who's counting?! Well, no sooner said than done, your wish is my command! Here's what you need to know to make the most of your pregnancy fitness program and guarantee your pregnancy health and happiness:
1) Nutrition, nutrition, nutrition!
Good pregnancy nutrition really is the foundation of a successful Pregnancy Health & Fitness program. There is still the common belief that if you exercise properly you can eat pretty much what you like, but this is so wrong! Exercise only counts for 20%, your pregnancy diet is 80%. You really are what you eat and now, your baby is too!
To keep the pregnancy pounds and cellulite at bay you should be eating from clean, wholesome, nutrient dense foods 90% of the time. This means avoiding processed foods like the plague and giving a wide berth to sugar, wheat and processed dairy. Base your pregnancy diet around fresh fruit and vegetables, fresh organic animal proteins (like corn fed chicken, grass fed beef and organic eggs) and whole non-wheat grains (like oats, rye, quinoa and buckwheat).
2) We are 70% water!
Water is essential for a healthy thriving baby and pregnant women are terrible at drinking enough of it, (probably something to do with having to pee every 2 seconds!). The volume of your amniotic fluid is completely dependent on how much water you drink. If you don't drink enough (even if you are only 500ml short) your amniotic fluid will decrease. Amniotic fluid protects your baby from shock, nourishes him through the nutrients held in it, and develops your baby's lungs - he must inhale and exhale the fluid for the tissues to form properly.
Use this formula to work out what you should be drinking: Body Mass (lbs) / 50 = X litres water per day
3) Pregnancy Specific Exercise: Resistance Training
Resistance training during pregnancy is a must! Your pregnant body is going to change dramatically over the next 9 months or so and to make sure you don't suffer with nasty aches and pains like pregnancy back pain you need be strong enough to deal with the extra load your baby will put on you.
Strength training also prepares your body for the intense physicality of labour. The stronger and fitter you are the eaiser your labour will be!
Lastly, resistance training builds lean muscle and lean muscle is your metabolism. If you want to stay in shape and avoid piling on pregnancy pounds and losing your body to a mass of wobbly fat and saggy cellulite then strength training is the ONLY way to do it! 15 minutes of short burst resistance training 3 x per week is plenty to keep you fit and firm and ready to get beck into your skinny jeans just days after your baby is born!
4) Pregnancy Specific Exercise: Interval Training
The most effective way to do your cardio during pregnancy is to interval train. Long, boring cardio sessions that take 30 minutes or more are a waste of time and will leave you feeling overtired without any results!
Interval training is short, sweet and to the point and will rev up your metabolism long after your 15 minutes is up. So to keep your metabolism working for the next 24 hours focus on 60 seconds of moderately-high intensity work followed by 60 seconds of very light activity and repeat for 6 complete rounds.
Don't forget to warm up and cooldown!
5)Get some sleep!
Your body is going through some pretty intense activity right now as you create another human being inside of you, so make sure you are kind to yourself and you get enough rest. Your body undergoes physical repair and regeneration whilst you sleep and balances your hormones, so if you want to stay calm, happy and full of energy then take a nap in the middle of your day and get to bed by 1030pm at the latest every night.
6) Bond with your baby
Even if you are still in the very early stages of pregnancy your baby is part of you and no matter how small she is, she will know when you are thinking of her. Spend at least 10 minutes before bed every night connecting with your baby and telling her about your day, the people you met, the places you visited and the things you saw.
7) Breathe!
Spend 10 minutes a day doing your abdominal breathing. This will destress and relax your mind, increase your circulation and oxygen flow to your baby, stimulate the relase of endorphins (feel-good hormones) and train your deep core abdominal muscles for an easy labour and a flat post-natal belly!
So how many of your wishes are coming true now?
If you got all 7 then great - you are probably looking and feeling great and loving every minute of your pregnancy! You got all your wishes!
If you got 5 then you're doing pretty good, but with just a couple of little tweaks and you could be feeling vibrant, glowing and gorgeous all the time!
You got just 2 of your wishes
If you got 3 or less, then it's definitely time to do something about it! All the exhaustion, nausea, pregnancy acne and pregnancy aches and pains must be getting you down by now, so why not take action today? In just 7 simple steps you could have all your pregnancy dreams come true!

How To Lose Post Pregnancy Weight Quickly

Posted by: TRAPS Posted date: 8:10 PM / comment : 0 , , , , , ,

During the course of pregnancy, the belly expands to fit the baby within. During this time, the overall body weight also increases significantly. After childbirth, it is usually very challenging for women to get back into their pre-pregnancy shape. Only a select few lucky women are fortunate enough to have a natural physique that quickly reverts back to its pre-pregnancy shape, but for many others, more work has to be done especially when it comes to removing excess belly fat.
So what can you do to lose extra belly fat after childbirth?
Here are some awesome tips on quick ways to get a flat belly after pregnancy;
Firstly, you can breast feed more regularly. It is important that you breastfeed your new-born child. More calories are burnt by the body in generating breast milk and this helps in reducing the accumulated fat in the body. Women who breast feed regularly experience much greater weight loss than those who do not.
Secondly, you should get moving and perform some light exercises. Being a new mother, it is not advisable that you engage in strenuous exercises so early after your pregnancy. However, you could do light exercises like walking or dancing.
Next, you should stock your kitchen with the right, healthy foods. This is where many women get it all wrong. As a nursing mother, it is important that your body regains all the nutrients and vitality lost during the course of pregnancy, but this does not mean that you go binge eating. This tip is very important if you want to get a flat belly soon after your pregnancy. You should make smarter food choices to burn off those belly fats quick.
Additionally, you should always drink plenty of water. Water is very essential as it helps flush out unnecessary toxic substances in the body and enhances the body metabolism, leading to the elimination of excess fat. At least 8 glasses of water should be taken daily to ensure that the body is properly hydrated. This is a proven way to lose belly fat fast. Dehydration can slow down fat loss so make sure that you take adequate amounts of water.
Lastly, even though you may want to lose weight quickly, you should not starve yourself. Some people think that to get a flat belly after pregnancy, they need to starve themselves. Do not do this as it is in fact dangerous to your health. You need to get an effective fat loss meal plan you can follow through to achieve the fastest results.

11 Top Tips to Getting Pregnant Fast

Posted by: TRAPS Posted date: 8:52 PM / comment : 0 , , , ,

If you want to get pregnant here are some tips to getting pregnant faster. Most people think that it is easy to conceive and have a baby, but lifestyle, diet and environmental factors can affect your chances without you realising.
So here are a few tips to get you on your way to getting pregnant faster.
1. Eliminate your Smoking, Drinking and Drugs

In order for you to get pregnant, you need to be healthy, this in turn creates an internal healthy environment for your baby to implant and grow.
Therefore the main thing you need to do before you start for a baby is stop smoking, drinking and recreational drugs immediately.
2. Boost Your Health 

Its all very well eliminating your above vices but you need to boost your health as well. This means your iron, zinc, folic acid etc.
Change your diet to increase your vitamin B complexes (folic acid), zinc and iron. This is especially important if you have been on the pill as the chemical changes can have an affect on your body for a long period of time.
Start taking multi-vitamin tablets suitable for women trying to conceive this will give you a boost of vitamins and minerals you may be lacking in your diet.
3. Mental Pregnancy Preparation 

It's amazing, that your mental health can affect your chances of becoming pregnant. The stresses of day-to-day life can take its toll on your body and have a negative if not counteracting affect on getting pregnant. It's your bodies' way of saying it cant cope with getting pregnant.
Take time out for yourself, relax for 30 mins and recharge your energy levels and let your mind de-stress from the days events.
4. Chart Your Cycle

Don't rely on ovulation sticks or the temperature (basal) method, as by the time you have ovulated it's too late. Instead chart your cycle monthly using ovulation sticks, if you want, for a couple of months and figure out when you roughly ovulate each month. You should be having sex a couple of days before and during.
Also look out for other signs of ovulation, cervical mucus, increased sex drive, tender breasts or cervix positioning.
5. Frequent Sex 

This goes without saying really but having regular sex regardless of whether you are ovulating gets you pregnant faster. Also you get to enjoy each other without thinking about the purpose.
6. Internal Health Check 

See your doctor and get a thorough health check carried out, including a cervical smear and blood tests. Any untreated infections can be treated especially sexually transmitted ones, which can affect fertility.
7. Fun Sex 

All to often when you decide you want to get pregnant sex becomes a chore or just a means to an end. Spend some time to get intimate again, plan special evenings together. Some suggest that sex where both orgasm can increase conception chances. The muscle in the uterus contract to move the sperm upwards to meet the egg.
8. Sex Positions 

Sex positions where the female is on the bottom is best, as it stops the sperm from leaking out straight after sex. Don't get up straight away let gravity do its bit. Again having the sperm in the vagina longer encourages it to move up into the cervix.
9. What You Wear

Wearing cotton underwear is better for men to prevent low sperm count and encourage healthier sperm. For women it allows a breathable area preventing infections.
10. Caffeine Fix 

Cut back on caffeine to one cup of coffee a day. Research shows that the absorption of iron is significantly reduced when high levels of caffeine are consumed. Iron is important in conception and in pregnancy to reduce the risk of stillbirth.
11. Regular Exercise 

Having a regular moderate exercise routine not only maintains your general health but also releases hormones that stimulate fertility. However, take care not to have an intense routine which can actually significantly reduce yours and your partner's chances of conceiving.

General Sign Of Pregnancy

Posted by: TRAPS Posted date: 1:25 PM / comment : 0 , , , ,

In general, we can lay down certain general sign of pregnancy that may or may not be experienced by women. Understanding the sign of pregnancy is very important as these signs may also be related to other occurrences than pregnancy. A missed period can be one of the earliest sign of pregnancy. Moreover, after conception, when the embryo implants itself on the uterine wall, there will be implantation bleeding and you will experience cramping of muscles as well as spotting. They are the initial sign of pregnancy and can be generally misunderstood as a result of altered menstruation, infection or changes in birth control pill and so on.
Symptoms that Prevail Throughout Pregnancy:


As mentioned, a delayed menstruation is the first and foremost sign of pregnancy. You will also miss your next period and this 
confirms that fact that you are pregnant. Bleeding is very much normal during pregnancy period but it will be generally lighter than 
normal flow. Normally a missed period is generally attributed to hormonal problems, stress, tension and fatigue and so on. A tender breast is also a sign of pregnancy and may begin after one to weeks of conceiving. Though hormonal imbalances or delayed menstrual cycle may cause this tenderness, but generally it is a persistent problem that occurs specifically during pregnancy.Since your body is supporting and feeding another life system, you tend to get more exhausted and stressed out during pregnancy.

Fatigue or exhaustion is also early sign of pregnancy and can start as early as first week after conception. A pregnancy test will generally confirm your pregnancy because this tiredness or fatigue can also arise out of depression, stress, common cold or flu and so on.


 The most common sign of pregnancy will appear between two to eight weeks of pregnancy. Morning sickness, dizziness, backaches, and even vomiting in extreme cases are some of these common symptoms. Some of you may be really fortunate enough not to deal with problems of morning sickness while others who are not so fortunate can feel queasy throughout entire pregnancy.
Remember continuous back pains, nauseatic feeling, dizziness cannot be the result of food poisoning, stress or other disorders, as they all are transitory phases. They are sign of pregnancy that will prevail throughout your pregnancy.
Changes in the hormonal balance in your body during pregnancy can cause headache and this is also an early sign of pregnancy.
Darkening of areolas, frequent urination and cravings for food are all sign of pregnancy and lasts throughout the entire pregnancy 

months. Frequent mood swings and irrational behavior are also very common during pregnancy. That is why it is very important for you to maintain a pregnancy journal that can give vent to your pent up feelings. Any pregnancy health related issues and occurrences can also find place in your journal. It makes your journey even more enjoyable.

Pregnancy 101: Everything You Need To Know

Posted by: TRAPS Posted date: 7:32 PM / comment : 0 , , , , , ,

If you recently found out you've got a little bundle of love growing in your stomach the first advice anyone ought to offer is to take all the advice of your physician. They did not make it through med school because of good looks! Listening will help make sure your baby is its healthiest and happiest when it arrives.
Do not worry too much about not gaining too much weight during the first trimester. With a lot of women going through morning sickness or having food aversions, it is usually hard to gain weight during this first phase. You will more then make up for it later on in your pregnancy.
Weight gain is inevitable for most women during pregnancy. Women of average weight will need to gain between 25 to 35 pounds, while women carrying twins will gain from 35 to 45 pounds. If you start out overweight do not try to diet during your pregnancy. Talk with your doctor to develop a healthy eating plan to ensure both you and your baby get all of the nutrients you each need.
Try exercise classes that are designed for pregnant women. Staying active is very important during pregnancy but it is also important that you exercise safely. Going to a class that is specifically created for pregnancy means that you will gain all the benefits of the exercise without doing any damage to your growing baby.
When you are pregnant, try to broil, bake or steam your food. These methods of food preparation are healthier for you and your baby, and play an essential role in helping you avoid unnecessary weight gain. If you go out to eat, ask your server to recommend dishes that are prepared using one of these methods.
When weight training while pregnant, switch your focus to your endurance instead of trying to build your strength. Exercising during pregnancy should be about maintenance not building new muscle. Work with lighter weights but increase the amount of repetitions you do to keep your body at optimum shape.
Eat fish throughout the course of your pregnancy! Studies have shown that the children of women who ate fish while they were pregnant are smarter, communicate better and have better motor skills than other children. It is important to talk to your doctor about which type of fish to eat; you want to avoid those with mercury, including Swordfish, Shark and King Mackerel.
The most important thing to do during pregnancy is to look after yourself. If your body says it is tired, then sleep if you can. There is no point trying to maintain high standards of home tidiness if you are going to be exhausted for nine months and not enjoying the pregnancy. Remember to give yourself a break and take as much time out for yourself as needed.
During pregnancy, watch the use of any over the counter medications. Some over the counter medications which are perfectly safe when you are not pregnant can pose a danger to your growing fetus. Even some that are considered safe might not have been tested extensively in pregnant women. It is always best to try natural remedies first, and discuss any medications with your physician.
Teen pregnancy rates are quickly rising in kids as young as 12. As alarming as this is, the risk can be greatly reduced by open communication between parent and child. Offer advice, talk about birth control as well as abstinence. And don't forget STD's. Your child needs to know, and you are his or her best ally!
If you are suffering from severe insomnia, consider asking your doctor about it. Your doctor will be able to offer you great advice that could help you rest more soundly. During your pregnancy, it is extremely important to be able to get a full night of sleep and your doctor may be able to recommend some helpful things to make it easier.
Don't be concerned about weight gain with pregnancy. Most women are worried about how much weight they will gain while pregnant but shouldn't. It is completely normal to gain 30-35 pounds during a healthy pregnancy. You should gain about 1 pound a week during the second trimester of pregnancy.
Sleeping during pregnancy is difficult. If you are uncomfortable try buying a body pillow so that you can prop yourself up in different positions to find the most comfortable one for you. If you are having heartburn do not consume acidic or spicy foods before bedtime or in the evenings.
Pregnancy can be a stressful time for couples. So it is better to work on relationship issues as they arise than waiting until after the baby arrives. Counseling can help couples communicate better and strengthen your relationship, which in turn will help you both be better prepared to handle your new baby as partners.
Whether parents are expecting their first child or have experienced pregnancy before, they may well benefit from learning a little more about the process. Advice like what is in this article, can be of use to any soon-to-be parent. Pregnancy can be trying and any hints that help ease parents through it, will surely be appreciated.

Meditation During Pregnancy

Posted by: TRAPS Posted date: 5:17 AM / comment : 0 , , , , ,


Are your pregnant and about to give birth? We all know that almost all emotions that a human being can possibly feel will also be felt by the pregnant woman. This is one phase in a woman's life wherein everything is felt. That is why all sorts of preparation should be done in order to prepare the mother and child in this most eventful part of a woman's life.

Meditation during pregnancy is one of the things that a person can do in order to make things easier for them. We all know how difficult pregnancy is and it is not an easy thing to carry. That is why meditation is a big help when it comes to carrying pregnancy all throughout. 

We are all aware that pregnancy brings in much anxiety and stress that is why meditation can help much. As a mother we need to stabilize and put our emotions aside although this is not possible since a pregnant woman is more emotional due to a hormonal imbalance which we cannot blame at her at all. A mother is passing through a special phase in her life and she has to deal with it. 

Meditation can put a mother to a balance state of mind which will help her be prepared to the birth of her child. This is something that a pregnant woman needs. A sense of balance and harmony than can best prepare her for the delivery of her baby. It also helps in calming the senses thereby resulting to smooth delivery. 

If you are pregnant and you want everything to run as smooth as it can be then try meditation in pregnancy now. Know and feel the difference that it makes. Try meditating and have the focus that you need in pregnancy. Good luck!

Changing Your Diet During Pregnancy

Posted by: TRAPS Posted date: 9:11 PM / comment : 0 , , , , , ,

When they become pregnant, many women feel pressure to change their diets for the sake of their baby's health. Whether or not you should change your diet will depend upon what kinds of foods you typically eat. Of course, it is important to eat a balanced diet while pregnant, and if your diet is typically poor then you really should start making an effort to eat more fruits and vegetables. On the flip side, if you are used to eating very little and you usually limit your intake of calories, you will need to reverse this trend. Healthy eating during pregnancy is about providing your baby with everything it needs to develop correctly. This often means increasing the quantity and variety of the foods you eat.
Increased Needs
You've heard the phrase 'eating for two'. This means that a pregnant woman needs more of everything; more vitamins and minerals, and more calories. You need to feed the growth and development of both your own body and that of your child. You can find out more about the nutritional requirements of your pregnancy by speaking to your doctor.
Home-Cooked Food Is Better
Home-cooked food is always the better option. This means saying no to nutritionally worthless and fundamentally unhealthy takeaway food. When you prepare a meal yourself, you can control not only the ingredients but the way they are cooked too. Takeaway food, by comparison, is very unhealthy and extremely high in fat. Remember that whatever you put into your body also goes into your baby's body. Is a pepperoni pizza really the best meal for your unborn son?
By preparing your meals at home, you can plan your diet more effectively, and you can avoid foods that cause you problems. Many pregnant women experience problems with their digestion. To avoid this, it is recommended that you keep a journal of the foods you eat so that you can easily identify the culprits. Home-cooked meals can also help you deal with your cravings. Try eating smaller, more varied meals. This will help you feed your cravings without filling up on the wrong foods.

Concentrate On Protein

Pregnant women need more protein in their diets than most. In fact they need to consume about 75 grams of protein each day. To keep up with the demands that pregnancy puts on their body, many mothers-to-be turn to supplement pills. While this can help, it usually isn't enough. You'll need to keep eating those healthy staple foods like meat, fruit, and vegetables.
Gaining Pregnancy Pounds
It is both normal and healthy for a mother to gain weight during her pregnancy. Aside from your pregnancy bump, you can expect to gain a few pounds throughout your body. I'm afraid you are just going to have to stop worrying about your figure until after your baby is born. Right now, the most important thing is your baby, and you will have to wait until after it has been born to get back into shape. Of course, there is such a thing as putting on too much weight, but weight gain is usually a good thing during pregnancy. It's just another sign that your baby is growing at a healthy rate.

The Top Eleven Pregnancy Nutrition Tips

Posted by: TRAPS Posted date: 9:22 PM / comment : 0 , , , ,

By having a healthy diet, you can give your baby the best start that you can, and you will also reap the health benefits. Women who have well-balanced diets during pregnancy are far more likely to return to their pre-pregnancy weight in a shorter period of time than those who eat foods that are high in fat and sugar. As well, the healthy eaters are less likely to develop hypertension or diabetes during pregnancy.
A wide variety of foods can be utilized to create a healthy diet for you and your baby. This should be the time to celebrate your body by eating a wide range of foods, and not the time to be dieting or obsessing about weight gain. However, remember that eating for two doesnt mean eating twice as much. The average pregnant woman only requires about an extra 300 calories per day.
Here are the top Eleven pregnancy nutrition tips that will help you help you through these miraculous nine months.
1. Eat Your Grains


Complex carbohydrates such as bread, pasta, rice, and cereal are a great source of energy, vitamins, minerals, and fiber. Remember that its always better to select whole-grain products, such as whole-wheat bread, brown rice, and oatmeal.
2. Focus On Folic Acid and Iron


Both folic acid and iron are essential for your body to produce the extra blood that your body requires during pregnancy. As well, folic acid is also especially important in the early weeks of pregnancy to prevent the risk of neural tube and congenital heart defects. Iron and folic acid can be found in a wide range of different foods including: dried fruits, beans, whole grains, dark leafy greens, certain meats, and citrus fruits.
3. Fill Up on Fruits and Vegetables


When planning your meals, choose a wide array of fruits and vegetables. They will provide you with vitamins A and C and minerals such as iron and magnesium. Dont forget to rinse fruits and vegetables carefully before consuming, to remove any traces of pesticides, or consider selecting organic produce.
4. Enjoy Dairy Products In Moderation 


Milk, yogurt, cheese, and even ice cream are great sources of protein, calcium, phosphorus, and vitamins. Calcium is vital during pregnancy and breastfeeding. Choose low or non-fat items as often as you can.
5. Drink Lots of Water


Dont underestimate the importance of drinking water throughout your pregnancy. Water is important for building new tissue, carrying nutrients and waste products within your body, helping digestion, and forming amniotic fluid around your baby. Try to drink at least eight glasses of water each day. Keeping hydrated will also help prevent those painful leg and foot cramps that are extremely common during pregnancy.
6. Try a Mocktail Instead of a Cocktail


For those women who enjoy an occasional glass of wine or cocktail, abstaining from alcohol during pregnancy can be challenging. Instead of envying others alcoholic drinks, try concocting blended fruit juices with fresh fruit for a refreshing and healthy alternative.
7. Avoid These Foods


Some foods are better off avoided throughout pregnancy because of the possibility of health risks to your baby. These foods are sushi, cold lunchmeats, raw eggs, raw meats or shellfish, and unpasteurized milk or cheese.
8. Snack To Prevent Morning Sickness


For some women, nausea and vomiting is an unfortunate aspect of pregnancy. While it cannot be completely avoided, there are ways to minimize these uncomfortable symptoms. Eating frequent meals that include both protein and carbohydrates is a way to keep that queasy feeling at bay. Morning sickness is most likely to strike when you have an empty stomach. Chewing gum or popping a mint in your mouth may also help. As ginger has been long known to prevent nausea, try sipping ginger tea.
9. Minimize Heartburn


Heartburn is another not so pleasant part of pregnancy. Pregnancy hormones are the main cause of this unpleasant condition. As well, as your uterus grows, it will press against your stomach and add to this problem. To prevent and relieve heartburn, eat six small meals instead of three big ones, eat slowly, chew your food well, and dont eat or drink within a few hours of bedtime. As well, prop a few pillows under your shoulders in bed, and if the symptoms are too uncomfortable, ask your midwife or doctor about using antacids.
10. Consider Prenatal Vitamins


While a well-rounded diet should supply almost all of the nutrients that you will need during a pregnancy, you may be prescribed prenatal vitamins or mineral supplements. Remember not to take anything without the advice of your midwife or doctor
11. Splurge Occasionally


Finally, dont forget to splurge occasionally on something that you love to eat. Pregnancy is a time for celebration. Its ok to have an occasional bowl of ice cream, slice of cake, or hamburger. Enjoy!
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