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Fit & Healthy Pregnancy is the New Must-Have Month-by-Month Guide Book for Expecting Moms

fit and healthy pregnancyIn the new book, Fit & Healthy Pregnancy: How To Stay Strong and In Shape for You and Your Baby, authors Kristina Pinto, EdD, along with Rachel Kramer, MD have created a fitness and wellness guide based on the notion that a fit mama is a happy mama. Laid out in easy-to-read chapters based on each trimester of pregnancy and beyond, the book takes a comprehensive look at a woman’s changing body, the nutrients it needs and a multitude of exercise tips to keep it strong and healthy.

In the not-so-distant past, once a woman found out she was pregnant, she was relegated to nine months of sedentary activity. Even doctors believed that a woman with-child was a delicate flower who needed constant rest. Thankfully, health professionals are now encouraging mothers to walk, run and move, as long as they listen to their body’s cues for adjusting activity. This is the “guiding principle” of Fit & Healthy. The authors provide a wealth of information, but each woman is different and may need to tweak their individual routine accordingly.


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Keep Pain Out of Your Back While Keeping Weeds Out of Your Garden

Spending time in the garden is always a welcome activity, as the sunshine feels good and the fresh air brings hope for many enjoyable summer days to come. However, gardening can be exhausting, and if we are not careful, it might even be injurious.

The following are a few tips to keep your back in top shape as you spend long hours pulling weeds, hauling mulch, and performing other yard-centered activities.

gardener

Stand up often

Although it might seem like wasted time when you have a full day of yard work planned, standing up every five minutes will give your back a much needed break. When you spend too many hours slumped over your garden bed, it can be as bad for your spine as sitting slumped over in your recliner. So do yourself a favor and periodically stand up and stretch.
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3 Easy Steps to Improve Your Posture at Your Desk

Rounded shoulders, neck pain, and an aching low back are just a few of the side effects of having a desk job. Sitting for hours in front of a computer not only shortens your life expectancy; it can permanently affect your posture.

The following tips will help you maintain a healthy desk posture for increased energy, better health, and a reduction in bodily aches and pains.

office

Sit on your sit bones

The ischial tuberosities, otherwise known as the “sit bones,” comprise the base of the pelvis and set the foundation for proper sitting posture. Most of us tend to rock behind our sit bones, placing the low back in a stressful C-curve position. This constant misalignment negatively affects not just the low back, but also the shoulders and neck.
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5 Ways to Lose Weight While You Work

By Team Best Life

Is your office job making you fat? If you’re like most Americans, you spend the majority of your waking hours at work–and that means a healthy workplace mindset is crucial to your best life. Use some of these tips to get started:

desk job

Get a head start.

Ensure a good night’s sleep by visiting the gym, preparing a healthy meal and relaxing before you hit the sack. Try to leave work where it belongs—at work. If you absolutely must get in some screen time, keep it as far away from bedtime as possible. The display light on your computer or smartphone can interfere with your body’s internal clock, and elevating your heart rate even a little can increase cortisol, the body’s stress hormone. (Learn more about the connection between sleep and weight loss.)

Dress for success.

Opt for flats over heels, and shoot for comfortable rather than couture. Studies show that folks who work in comfort move more, burning more calories in the process.
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Saturday Morning Drill: Gentle Springtime Yoga for Flexibility

The weather is finally warming up, which means we’re all gearing up to get outside and exercise more. For many, this means strapping on the tennishoes and getting out for for a run. I’m hoping to do so myself as running is one of my absolute favorite activities to do outside, especially in the springtime.

With increased exercise often comes soreness and tight muscles, which requires a proper stretch and adequate rest for our bodies. Our solution? A gentle yoga routine that will help you slow down, breathe, get re-centered and give your muscles a good stretch. Stretching is not only important for preventing injury, but it also keeps our bodies limber and flexible to complete all of the activities we love to do – indoor and out.

This 8-move yoga routine was designed by our own Jill Lawson, a certified yoga instructor in Colorado. We recommend getting into some yoga-appropriate attire, finding a good place to practice, and then reading through all of the instructions before jumping in. Doing so will allow you to practice the movements fluidly, and ensure you do them properly to avoid injury.

View Saturday Morning Drills: Yoga for Flexibility Slideshow