Being pregnant and wanting my labor to go the best way possible, I did fitness and yoga for pregnant women and went to the pool. This helped me not only to feel good, but also to always be in good spirits. Even today sport is an opportunity for me to be cheerful and cheerful. After all, it’s no secret that sport is the surest way to get the joy hormone.

But a passionate desire to do sports is not enough. The most acute becomes the question of time, which is not and, as it seems, is not expected. So, what can be done about it? How to do sports mom with children, household and husband? How do you find those precious minutes? In this situation, I personally see several options.

Training in the gym, swimming pool or dance class

The first and most obvious option. Two or three times a week is best. You leave the baby for daddy and go to create a flying and athletic mom.

• The pros are socialization and a change of scenery. In the conditions of maternity leave it can not be neglected, and the coach as an overseer – a good motivator for many.
• Minuses – it’s not always possible to leave the baby, add to that the cost of sports training, equipment (if any) and travel time.

In my case, until my daughter was six months old, this option was stressful for me, for the baby and for my husband. I spent the whole training just worrying, wondering how they were doing without me, and when I came, I immediately grabbed the baby in my arms and calmed her down, then calmed my husband down. Now that my daughter is eight, it’s much easier for her to stay with daddy, especially if they’re out for a walk in a baby carrier.

Training at home

The second option I consider my successful invention, which I use when there is no possibility to go to a workout. I work out at home using the fly method. For convenience, I divided my session, which is about 45 minutes to an hour, into four stages:

• warm-up,
• upper body strength training,
• lower body strength training,
• stretching.

I do these phases as much as possible. That is, when the baby plays by herself or when she sleeps, I do warm-up exercises – waving my arms, twisting my neck, kneading joints and so on. If I am lucky, I do two or even more stages at once. As time allows, I perform the rest of my exercises. The exercises I include in it are determined by what I want to work on and what is most relevant for me. For example, now I have a whole group of exercises for the abs in my arsenal.

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Reasons why young moms need to relax:

1. Elevated stress levels. Caring for an infant, cleaning and cooking require constant stress and physical labor.
2. Lack of sleep. Many young moms face insomnia due to worries and anxieties about their baby.
3. Physical fatigue. Constant physical exertion can lead to pain and back problems.
4. Emotional exhaustion. Fear, worry and fatigue can cause depression and anxiety.

If young moms had the opportunity to replenish resources and energy, they could:

• Take time for relaxation. This could be as simple as sitting in silence, or using massage or yoga.
• Sleep. Getting adequate sleep is an important part of stress management and restoring physical health.
• Take time for a hobby or hobbies. Taking up something that is enjoyable can help moms find balance and relaxation.
• Learning to ask for help. Accepting the help and support of loved ones is another way to regain strength and energy after a hard day.

It is also important to be concerned about the relationship with the baby’s father. If a young mom has the opportunity to give time and attention to the baby’s father, it will help create balance and harmony in family relationships. Vacationing and socializing together will help strengthen the bond between the partners, making them happier and more content.

All of this will make young moms feel more balanced and energized, which will ultimately benefit the whole family. Don’t forget that your physical and emotional health is a priority.

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What problems does a woman face after childbirth?

After the birth of a child, many moms face different changes in the figure, which upset them. One of the most common problems – extra pounds gained during pregnancy. To lose weight should be approached as sensibly as possible, choosing safe methods that will not affect the state of health and will help to return to shape.

Women also face other problems:

• The appearance of stretch marks, spoiling the appearance of the body (they can appear in different places: abdomen, thighs, arms);
• sagging of the abdomen – you need to think about lifting it, even when the birth was carried out by Caesarean section (take into account that before this scar must fully heal);
• the appearance of striae – colored stripes in the area of the chest, thighs and abdomen;
• changes in breast shape and volume during breastfeeding (BF).

During recovery, avoid straining your muscles and choose the safest possible ways to improve your body’s appearance. Want to learn more about exercise and sports hygiene? Help not only yourself get back in shape, but others? Then enroll in the professional retraining course “Fitness Coach (680 hrs.) in the NCSDO. In five months you will learn a new profession, learn its basic subtleties and will be able to practically apply the knowledge and skills to successfully work as a fitness trainer-teacher.

How long will the body recover after childbirth?

In each case, the duration is individual, it depends on the general state of health of the woman, age, as well as the course of pregnancy and childbirth itself. On average, gynecologists give such figures:

• after natural childbirth, you can return to sports activities no sooner than a month and a half;
• in case of surgery and complications – in three months, and to start active training will need to wait six months.

Premature physical activity at home or in the gym often leads to serious consequences: women usually experience uterine bleeding, but excessive exercise can significantly affect the production of breast milk. Increase the intensity should be gradual, do not rush. So, training for the press is allowed only after complete healing of postpartum injuries. But about dumbbells and lifting weights can not dream of at least six months.

For moms on the GV is still important to consider certain factors that can adversely affect lactation. These include: heavy fluid loss during training and powerful breast fluctuations. Therefore, during the period of GW it is worth refraining from intense cardio exercises and dancing with sharp movements.

Recovery after childbirth requires time and gradualness. Do not force events, overloading the body. A sensible approach to physical activity will help to gain the long-awaited slimness without compromising your health.

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Drinking a cup of coffee is far from the only way to perk up. If you want to feel energized, you should add the following foods to your diet:

• Oatmeal – contains complex and simple carbohydrates, vitamin B1, magnesium, and phosphorus, which support intercellular metabolism.
• Honey – rich in sucrose, numerous minerals, and vitamins. You can order natural honey from farms on our website.
• Vegetables, fruits, berries (especially bananas, sweet potatoes, apples, strawberries, beets), which are high in fiber and vitamins, provide a lot of energy, strength, and vigor.
• Dark chocolate promotes faster oxygen transport to muscle tissue and the brain.
  Oranges and other citrus fruits, thanks to their high vitamin content, not only reduce fatigue but also help protect cells from the negative effects of free radicals.
• Nuts – due to their high concentration of minerals and omega-3 fatty acids, they accelerate metabolism.
• Legumes – contain many nutrients, are digested slowly, and help maintain energy balance for a long time.
• Yogurt – not only provides energy, but also has a positive effect on the intestinal microflora.
• Spices (ginger, red pepper, cardamom, cinnamon, etc.) stimulate blood circulation and give you a burst of energy.
• Protein-rich foods (eggs, fish, meat, dairy products) are sources of sustained, slow-release energy.

You can order many of the above products on our website. The “Healthy Snacks” section offers a variety of food options that help satisfy hunger and provide energy and vitality for the whole day without harming your health.

Don’t forget about water. Drinking 1-2 liters of water a day helps keep all your body systems working right and keeps your water and salt levels balanced.

The best time to eat foods that give you energy and strength

We have already established that the foods listed in the previous section provide energy. However, in order to maximize their invigorating effect, it is recommended to follow these rules:

• Simple carbohydrates (fruit, milk, foods with sugar) should be eaten for breakfast.
• For lunch, eat food that is filling but not fatty.
• For lunch, eat food that is filling but not fatty.
• Dinner should be nutritious, with a minimum amount of simple carbohydrates (these should be replaced with complex carbohydrates).

Avoid eating 2-3 hours before bedtime to prevent problems falling asleep. Keep in mind that you should not overdo it with foods that give you energy and vigor. Stick to the principle of moderation and try to eat such foods before physical activity.

What foods cause fatigue

Now you know what foods give you energy, strength, and vigor. However, there are also foods that, on the contrary, cause fatigue and contribute to loss of tone. These include:

• pasteurized products – various types of canned food, milk;
• fatty meat;
• sugar, sweets with a high content of trans fats.

The body has to expend a lot of energy to digest such food. Alcohol should also be included here, as it not only depresses the nervous system, but also requires a lot of resources to eliminate. It is not difficult to maintain a cheerful state of mind throughout the day if you eat the right foods. And don’t forget about dietary diversity to ensure you get all the nutrients you need.

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The most effective asanas for postpartum recovery:

Bridge pose (Setu Bandhasana)

This pose helps strengthen the abdominal muscles, buttocks, and back, while also supporting the spine and improving blood circulation in the pelvic area. Lying on your back, bend your knees, feet on the floor, hip-width apart. Lift your hips to form a straight line from your shoulders to your knees. Hold this position for a few breaths.

Cat-Cow Pose (Marjaryasana)

Switching between cat and cow poses is an excellent way to stretch your back and improve spinal flexibility, while also helping to relieve back tension that often occurs after pregnancy and childbirth. Start on all fours, alternating between arching your back up and down.

Warrior II Pose (Virobhadrasana II)

This pose strengthens the legs, opens the hips, and helps restore balance and coordination. From a standing position, step one foot back and turn the foot out at a 90-degree angle. Bend the front knee, keep your arms at shoulder level, and look straight ahead.

Child’s Pose (Balasana)

An excellent relaxing pose that helps relieve tension in the back, shoulders, and chest. Kneel down, lower your body forward with your arms extended or along your body. Rest in this position for as long as you feel comfortable.

Twists

Gentle twists help stimulate digestion and gently massage the internal organs. Sitting on the floor with your legs straight, bend one leg at the knee and place it over the opposite leg. Wrap your opposite arm around the bent leg and look over your shoulder, making a gentle twist.

Benefits of yoga after childbirth:

• Strengthening of the pelvic floor and abdominal muscles, which is extremely important after childbirth.
• Stress reduction and mood improvement through the production of endorphins.
• Improved blood circulation and reduced risk of postpartum depression.

Postpartum yoga practice should be focused on gradual recovery and relaxation. Do not attempt overly intense or difficult poses immediately after giving birth. Listen to your body and give yourself time to recover.

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After giving birth, it is important to return to yourself and listen to yourself again. For example, through contact with nature: walking in the park, breathing in the fresh air after the rain, touching the bark of trees, listening to birds singing. Stay alone for at least 15-20-30 minutes. Sometimes the simplest things help you to come out of sensory numbness, feel the life around you, and remember what brings you joy.

Mothers often sacrifice their plans for the sake of their children, but that doesn’t mean that life has stopped and those plans will never be realized. Motherhood is not an altar where all development and fun are sacrificed. Travel, a new job, studying, hobbies — there will be time for all of this if you want it in the future. It’s just a different period right now. It’s important to remind yourself: “I’ll come back to this, just a little later.” That way, there won’t be any internal conflict or feelings of loss.

• Fear of losing your qualifications is a common phenomenon. But the catch is that if you reflect on it and worry about it, it means that you care about your development and feel a desire for it. It won’t go away. One way or another, you will find ways to grow even while caring for your child. This could be reading professional literature, taking online courses, or discussing interesting topics with friends. And if it seems that everyone around you is only focused on professional growth, they too will have children one day, and they will slow down, while your child will grow up and you will pick up the pace you want.
• The first year after childbirth is a test for a couple. It is not worth making drastic decisions about family matters during this period. Emotions are running high, and fatigue has accumulated. It may seem like everything is falling apart, but in reality, both of you are adapting. Give yourself time to recover, and then calmly assess your marriage to understand what to do. Perhaps you just need to get through it all.
• It is important to find people you can share your feelings with without being judged. Preferably another mother, because she will understand your feelings like no one else. The opportunity to complain and hear in response: “I’m tired too, but how long do we have left, two years? We’ll get through it!” Such support gives you the strength to move on and not dwell on the difficulties.
• Don’t judge yourself for not being able to do something. We are not omnipotent, and we all have limited resources. Reclaim your sense of your own needs. Sometimes the best thing you can do for yourself is to allow yourself to lie down instead of washing the dishes, or to walk to the store instead of walking around the yard. This is not laziness or weakness, but an important part of recovery.
• When you are in touch with yourself, you are less dependent on the opinions of others. You confidently defend your boundaries, don’t feel guilty about taking a break, and make decisions based on your feelings. Remember that no one knows you better than you do. Other people’s comments about parenting, everyday life, or work are just someone else’s opinion, not a guide to action.
• Every mother has hobbies that fulfill her — it’s important not to forget about them. Small steps — a few stitches in knitting, a couple of sketches, a few pages of your favorite book — turn into something bigger over time. This gives you a sense of progress, which is so lacking in the routine of motherhood.
• Taking care of yourself is about acceptance. No one is perfect, and that’s okay. If something doesn’t work out, it’s not a reason to beat yourself up, but an opportunity to look at the situation differently. Don’t strive to be a “supermom”; it’s important to just be a real person who does what they can.
• Celebrate your successes, even small ones. Even if you slipped up four times today instead of eight, that’s still progress. The most important thing is not the external pressure to “try harder,” but your inner pride in yourself. You are growing, and you can do anything. Self-care begins with recognizing these steps, not with trying to live up to other people’s expectations.

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• A nursing mother’s diet should be high in calories (3,200 kcal), balanced, and easily digestible.
• Spicy, fried, fatty, smoked foods, canned foods, alcohol, sausages (smoked, boiled-smoked, boiled), and allergens for the child (chocolate, citrus fruits, coffee) should be excluded from the diet.
• A new mother should eat 5-6 times a day.
• Food should be consumed 20-30 minutes before breastfeeding.
• The daily fluid intake should be 2-2.5 liters. Herbal teas, drinking water, dried fruit compotes, and fermented milk products in the amount of 200-300 ml are recommended.
• To prevent anemia, it is recommended to take up to 60 mg of iron per day, including foods rich in this trace element in the nursing mother’s diet (liver, legumes, hematogen, buckwheat, green salad, spinach, dill, parsley).
• Food should be consumed 20-30 minutes before breastfeeding.
• It is necessary that her diet includes all the main food groups: meat and fish, milk and dairy products; eggs; bread and bakery products, cereals, pasta; vegetable oils; butter; vegetables, fruits, berries, fruit and vegetable juices; sugar and confectionery.

• Lean fish varieties (pike perch, carp, cod, hake, etc.) are recommended; it is also better to eat them boiled no more than 1-2 times a week.
• You can increase the amount of protein in your diet with cottage cheese and cheese. Milk and dairy products should be consumed in a heat-treated form: cheese cakes, cottage cheese casserole, condensed milk without sugar. Whole cow’s milk, an excess of which in the mother’s diet can cause allergic reactions in infants, should preferably be partially replaced with various fermented milk products (kefir, yogurt, fermented baked milk, etc.).
• It is very important that a nursing mother’s diet contains enough dietary fiber to stimulate intestinal motility. To this end, the daily menu should include a significant amount (at least 400 g) of fresh or heat-treated vegetables (carrots, beets, zucchini, pumpkin, etc.), about 300 g of fruits and berries (e.g., apples, pears, plums, currants, gooseberries, cherries), juices (200-300 ml), especially with pulp — both freshly prepared and canned (preferably intended for baby food). At the same time, it is not recommended to eat tropical fruits (except bananas) and fruits that are orange or red in color. Millet, buckwheat, and oat groats (it is better to alternate between them), whole grain bread, and especially dried fruits (prunes, dried apricots) are also rich in dietary fiber.
• The daily diet of nursing women should contain 25 g of butter and 15 g of vegetable oils (sunflower, corn, soybean, olive).
• Sugar and confectionery (preferably marshmallows, pastilles, marmalade) should be eaten in limited quantities, as they have an allergenic effect and contribute to fat deposition in the body.

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We won’t dwell on the obvious: that you are caring for a child and should eat “like a nursing mother.” Let the doctors have a reason to be helpful to you. We will tell you about alternative reasons and foods that you didn’t have time to get tired of during your pregnancy.

Do you miss a good night’s sleep? Get your energy from the right food choices! As a new mom, you will probably miss out on many hours of quality sleep in the morning. Don’t despair, because you can fuel your body with energy in another natural way — with the right high-quality diet.

What to choose? You need simple recipes that will save you time and won’t annoy you after a couple of days with the complexity of preparing morning meals.

Proper nutrition is a matter of personal preference. There is such a philosophy. If you have held other views until now, don’t torture yourself and don’t force yourself to eat only the right foods.

This will quickly tire you out and may even make you angry. Let your healthy diet mean that you simply reduce the amount of unhealthy ingredients and refined sugar. Then you can give them up altogether. But let it happen gradually.

More benefits! Instead of fighting a battle with your usual, but not ideal, diet, include fresh ingredients in your diet. Making substitutions is easier than enduring total restrictions.

Don’t cook separately for yourself and others. You’ll get tired! With the necessary ingredients on hand, it will be easier for you to prepare breakfast for the whole family. Here is a list of healthy and affordable ingredients: quinoa, eggs, oatmeal, fruits, vegetables, and yogurt.

Quinoa provides the body with an extra dose of protein and nutrients. And oatmeal is like a battery for the body. Prepare any of these grains with blueberries, strawberries, wild berries, or fruit. You’ll get a serving of healthy carbohydrates and fiber, as well as a decent serving of vitamins, minerals, and antioxidants.

You will get a serving of healthy carbohydrates and fiber, as well as a decent serving of vitamins, minerals, and antioxidants.

For breakfast, enjoy bruschetta with ricotta cheese and slices of fresh vegetables. Or yogurt with dried fruit and nuts. An excellent option is an omelet with hard cheeses, cooked without oil. To make it, simply take a non-stick frying pan and add milk instead of vegetable oil.

To make it, just take a non-stick frying pan and add milk instead of vegetable oil.

Did you notice? We’ve already come up with ideas for five whole days!

If you want to try something less traditional, make pumpkin or zucchini muffins or cheese pancakes with interesting toppings. It’s easy to find gluten-free recipes online, which is a big advantage not only for new mothers, but also for other members of your household, regardless of age, gender, religious, or moral preferences.

For even more health benefits, use stevia instead of sugar. It’s safe, natural, and sweet.

Treat yourself to a varied menu. And it doesn’t have to mean coming up with something new every day. Let your spouse or older children prepare breakfast to add variety. It’s time to take care of yourself to the fullest!

We wish you a joyful motherhood!

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