Welcome to Volume 18 of the Fitness Destinations Journal!
Podcasting!
The theme for this week's edition of the Fitness Destinations Journal is the very useful concept of Podcasting. If you aren't familiar with Podcasting, in a nutshell it is basically an audio subscription to certain types of information that is available - usually for FREE - on the Internet. All you do is subscribe to your topics of interest, and the Podcasts are delivered directly to you, or you can go to the Podcaster's website to download the audio files yourself.
What does any of that have to do with Health & Fitness? Simple! There are many Health and Fitness Podcasts available right now to assist you in your fitness endeavors. We have chosen several free Podcasts for you to check out, and you can access them via the links below.
Also, although it is called "Podcasting" after the wildly successful Apple iPods that many people use to listen to their Podcasts you DO NOT have to have an iPod to listen to Podcasts! They can be played on any device or audio system that can play MP3 files. This includes computers, mini-disc players, MP3 players, MP3 capable CD players, and MP3 capable car audio systems.
Take advantage of this free and incredibly useful tool today by checking out the links below. Also included is a link to a free software program that you can use to make the most of your Podcasting!
This week's articles include another great piece from Joey Atlas on how to get that Pre-Pregnancy body back, and an equally useful bit of information from Michelle Selica on how to throw a party without helping all of your guests to dump their Diet!
Check out the Fitness Destinations Free Fitness Podcast, enjoy this week's informative articles, and have a great weekend!
YOU KNOW IT’S TIME TO DIET AND EXERCISE WHEN...
- You try to do a few pushups and discover that certain body parts refuse to leave the floor.
- You get winded just saying the words "TEN-KILOMETER RUN."
- You put mayonnaise on an aspirin. You go to the zoo and the elephants throw you peanuts.
- Your driver’s license says, "Picture continued on other side."
- You ran away and they had to use all four sides of the milk carton for your picture.
Fitness Article - How to Get Your Pre-pregnancy Body Back
Copyright © 2005 Joey Atlas
The second biggest question you will ask yourself as a new mom is, "Will I be able to get back into shape after I give birth?" (The first, of course, is, "Will I be a good mother?") The truth is, yes, you can get back into pre-pregnancy shape and, if you desire, you can get yourself into even better shape than you were in before your pregnancy.
One of the biggest myths you must get past is the classic, "The doctor said I have to wait six weeks before I do any kind of exercise." Under certain circumstances this is a valid rule. For instance, your pregnancy may have occurred later in life or you experienced complications during your pregnancy and/or the actual birth of your baby.
If you fall into this category you should communicate with you doctor regarding your desire to exercise and abide by her recommendations.
But, if you had an uncomplicated, normal pregnancy there should be no reason why you can’t start working out twenty four hours after you give birth. So as not to mislead you, let’s define working out as it applies to you at this stage of the game.
You are clearly not ready to jump into a full scale fitness program one day after giving birth. But you can and should begin doing gentle isometrics (contract a muscle, hold it for a few seconds & then release it) and Kegels. Of course, you should consult with your doctor before starting just so she is aware of what you are doing. She may also have some valuable input.
Before you leave the hospital ask the doctor about the condition of your rectus abdominus. These are the two muscles that run parallel to each other from the pubic area up to the diaphragm. During some pregnancies the connective tissue between these two muscles tears and separates. If this is your case ask your doctor how you can help them reconnect and heal faster. This will be necessary in order for you to add the next few exercises to your routine.
If your abdominal muscles did not separate, which should be confirmed by your doctor, then you can add the tried and true pelvic tilt to your new exercise program. This is one of the most basic exercises for the "core muscles". At this time it should also be safe to add a modified abdominal crunch. This is best achieved by starting with a pelvic tilt and then lifting the head and top of the shoulder blades by curling forward slightly as you breathe out. Then return to neutral as you breathe in.
It is generally safe to add several modified leg exercises at this point. Of course, you will want to run these by your doctor before trying them out.
Lying on your back, on any comfortable surface, keep one leg bent with your foot on the floor while the other leg is flat on the ground. Bring the knee of the leg that is flat toward you by bending it and then proceed to lift that same foot off the ground and toward the ceiling. Then bring it back down by retracing the moves in reverse.
Your second leg exercise is known as "the square". Starting in the same position as the first leg exercise, lift the straight leg off the ground by about a foot or so. Then slowly draw a square in the air with your big toe. Keep the square small at first. With time, as you get stronger, you can increase the size of the square.
You should be able to start a walking program several weeks, if not sooner, after you give birth. There is usually no good reason (unless you had a complicated pregnancy) to wait six weeks after birth to start a consistent walking program. Of course, you should discuss this with your doctor before getting started.
At six weeks post delivery you can start to push your fitness program to a higher level by incorporating cardiovascular work, such as light jogging, and some strength training with a combination of body weight exercises and dumbbell exercises. Also, remember to include stretching exercises for optimal flexibility.
The point of this article is to help you understand that most doctors are conservative when it comes to answering a new mom’s questions about exercise. It is easy for the doctor to "play it safe", and advise you to wait six weeks before starting your fitness program. However, if you show your doctor the exact exercises that you wish to do, she will most likely realize that you have done your homework and should give you the green light regarding the start of your "new mom" exercise program.
And about the first question you asked your self, "Will I be a good mother?" Exercising after you give birth will automatically make you a better mother for two significant reasons:
1) You will be setting a priceless example for your baby that is highly likely to rub off on him and have a powerful impact on how he chooses to live his life.
2) You will be stronger, healthier and more energetic. These are three valuable elements for any new mother.
New mom and former physical fitness coordinator for the US NAVY, Jeri-Jo Gennusa, advises, "Avoid using your new baby as an excuse for not exercising. Allow your baby to help motivate you to take better care of yourself by following a simple and progressive post-pregnancy fitness program."
About the Author
Joey Atlas, MS - Exercise Physiology, is considered one of the top personal trainers in the US. Joey is a co-owner of GAC Personal Training in Ponte Vedra Beach, Florida. Go to www.GACtraining.com to sign up for the FREE "Secrets of a Trainer" GAC e-newsletter.
Fitness Article - Hosting Tips - Go Ahead And Invite Those Guests On A Diet!
Martha Stewart once said about dieting, "The toughest part
of a diet isn't watching what you eat. It's watching what
other people eat." Attending a party is very difficult when
you're on a diet. Also, hosting a party when you know many
of your guests are on a diet can be maddening. What do you
serve? Low fat or low-carb? You can't plan your menu to
accommodate all the current diets on the menu. But, you can
set up an atmosphere that centers on socializing rather than
on feasting on appetizers.
Today's popular diets focus on different approaches to
eating healthy. While some diets put the emphasis on
leaving out carbohydrates, others allow only certain
carbohydrates. The Atkins diet, for instance, restricts refined
or processed carbohydrates while the South Beach Diet does
not allow any carbohydrates in its beginning phase. Also,
the Carbohydrate Addicts Diet lets dieters eat carbs once a
day when eaten with other proteins and vegetables.
So, how does a host decide on what foods to serve choosy
eaters? Astonishingly, a host has a number of options.
First, pick a theme that concentrates on fun at the party
rather than on food. Many dieting guests appreciate this
approach, which shifts the emphasis away from food. Some
themes can involve outdoor activities like Whiffle Ball or
Bocce Ball. Other themes can center on a TV show finale or
party games like Bunco. Next, pick food that support this
theme and are tastier than dreaded calorie-guzzling
prepackaged party finger food. Many healthy dishes are more
interesting to your guests anyway ~ dieting or not.
The presentation of the healthy foods often adds an element
of pleasure to these otherwise uninteresting foods. For
instance, why set out a pile of carrots and celery when you
can arrange them like a rainbow across a beautiful platter?
Try the same idea with fruits. Since many diets prefer the
participant to replace fatty and carb-rich desserts with
ripe and sweet fruits, place a selection of fruits by the
dessert area to help dieters feel a part of the full buffet
experience.
Desserts are often the trickiest area to present at a party
with lots of dieters. Many incredible recipes can be made
with sugar replacements such as Splenda. These non-sugary
baked goods usually taste no different than their
sugar-laden prototypes. If possible, replace candy with
flavorful shaved ice. Many reports are also claiming that
certain chocolates, especially dark chocolate, in small
amounts have health benefits. Many dieters also find it
helpful if the desserts are cut into smaller servings.
A sit down dinner should be held at a leisurely pace rather
than racing from one course to the next. The slower pace
allows people to enjoy their servings rather than taking in
too many calories too quickly to recognize that they're
full. Try preparing meats on a grill or chilled shrimp
rather than fried and breaded meats. Many dieters
appreciate soup, if the base doesn't contain starch. You
don't have to eliminate breads. Instead, offer multi-grain
or wheat breads.
Hosting a party that will have many guests on a diet can
feel a bit overwhelming. However, many wonderful options
are available if you first concentrate on a theme and then
plan the food around it. Your activities then take priority
over swarming over the buffet area in the kitchen. To
follow Martha Stewart's advice, "A diet is when you have to
go to some length to change your width."
Copyright 2005 Michelle Selica. All rights reserved.
About the Author
Michelle Selica is the webmaster and operator of Food Diet Inc, one of the fastest growing information resources for diet
related topics on the internet. Please click on her archive of articles: http://www.foodiet.com/
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