If eating organic and healthy is a weekly challenge for you, I have an answer. Salad in a jar. You may layer these salads with any combination that suits your palate. The rule of thumb is to put your protein or dressing( I use olive oil and lemon) at the bottom layering up to your leafy greens on the top. You may pour i the salad into a bowl or tip upside down once prior and then eat out of the jar.
These particular jars have organic chicken breast with lemon and olive oil, and spices on the bottom, pinto beans, avocado, tomato, kale, carrots, sprouts and red peppers. Ingredients from the farmer’s market.
Target Muscles: trapezius, anterior and lateral deltoids, erector spinae
Set Up: Lie on a stability ball with your legs extended behind you, with your head, hips and heels in line. Extend your arms down toward the floor alongside the ball, with your thumbs up. Pull your stomach away from the ball, you pubic bone is heavy.
Action: Maintain position as you lift your arms up (straight), leading with your thumbs to bring them alongside your head, drawing your shoulderblades down and back. Hold for one breath, then lower back to the starting position.
If you’ve mastered your standard plank form, this variation is a great way to add an extra core challenge without any equipment.
To do it: Start in full plank position with your weight on your hands. Hold your right foot and your left arm (by your side) off the floor for 3 counts, then switch arms and legs and repeat. That’s one rep. Do 10 reps total.
1. High-Protein breakfast will satisfy hunger, retard sugar spiking and help prevent constipation, a common problem for new moms, since breastfeeding hormones can slow down intestines. Try a undenatured whey protein shake( I prefer john Grays mars/venus shakes for women for honing in on brain chemistry) add some CHIA seeds for fiber, a tablespoon of cocnut oil for Lauric acid and energy and a teaspoon of molasses for iron. Alternative option may include Kefir or Organic Greek yogurt, Besides being calcium-rich, the yogurt/Kefir contains probiotics, “good” bacteria that can aid in digestion.
To help shed baby weight, eat eggs for breakfast. Doing so could help you eat fewer calories the rest of the day, a recent study suggests. One explanation: A single egg has around 5 or 6 grams of filling protein, which means you won’t have the munchies an hour later. Eggs are also one of nature’s best source of choline, a nutrient crucial for building the memory center of a baby’s brain that, like all nutrients, can be passed to your infant through your breast milk.
3. Grass Fed Organic Beef
Beef is packed with iron and zinc, two important minerals for regaining your energy and producing breast milk. Grass fed beef provides Omegas and is less fatty,providing more nutrients for your calorie buck. Try it grilled and sliced over salad greens.
4. Wild Alaskan Salmon
It contains omega-3 fatty acids, which are good for your heart and can aid in your baby’s brain and eyesight development if you’re breastfeeding. Choose wild Alaskan varieties, since they’re low in cancer-causing PCBs and mercury.
This most-nutritious leafy green contains two essentials new moms need: magnesium and Folic acid which helps produce new blood cells, especially important for women who experienced lots of blood loss during delivery, and manganese, which aids in the development of bone, cartilage, and collagen — key for c-section recovery.
Pilates has become a common way to exercise. Pilates is a technique that focuses on core strengthening, balance, and flexibility. These principles are some of the same principles used in the rehabilitation of many common orthopedic problems. Therefore, Pilates is more commonly being used in the prevention and rehabilitation of these orthopedic problems.
In fact, professional athletes in some sports have started performing Pilates regularly to help develop their core strength and flexibility. It is thought that these skill may help keep the athlete injury-free and help enhance performance.
What Is Pilates?
Pilates is a technique developed by Joseph Pilates in the early 20th century. Pilates developed a philosophical approach to exercises that focused on six core principles:
How Can Pilates Help an Injured Athlete?
Pilates uses many of the same principles used to help injured athletes recuperate. Pilates focuses on control of movement, so as to prevent further injury to the body. Pilates is low-impact and does not induce inflammation and overuse syndromes. Increases in strength and improvements in flexibility are additional benefits of Pilates.
How Can Pilates Help Prevent Injury?
Pilates is being used by more athletes as a means to “crosstrain.” By strengthening the core muscles, Pilates helps to teach the body more efficient and balanced movement. Pilates improves flexibility to help prevent injury. Athletes who have better core strength are thought to have better dynamic control of their movements, and are less likely to sustain injuries. This is what is known as “neuromuscular control,” which has been used to prevent injuries including ACL tears and ankle sprains.
A simple reminder of your “to do” list can help you stay focused and take care of business each and every day. And that’s the key to staying lean for life… consistency.
To help remind you, I made a simple checklist that you can print out and attach to your fridge or bulletin board.
1) Eat the Right Fats: Bulk up on omega-3s, at least 2,000mg a day. Limit saturated fats and trans fats.
2) Eat the Right Carbs: Try to stick to vegetables and beans as your main sources of carbohydrates. You can eat up to 2-3 SMALL servings of fruit. And try to stay away from “starchy carbs” like bread, pasta, potatoes, and rice.
3) Eat Protein at Each Meal: Eat at least some protein at each meal; lean organic /grass fed meats, fish and non-fat dairy. Make sure to eat protein first thing in the morning.
4) Start Your Day with Breakfast: Make sure it includes protein and fiber, and is low in carbohydrates. I recommend Mars/ venus protein shakes.
5) Remember the Water Trick: Drink 16 ounces of water before every meal.
6) Exercise : walk, Pilates what ever you enjoy.
7) Track Your Results: Keep a weight loss diary and measure yourself daily.
8) Do Not Eat After Dinner: The kitchen should be off limits 3 to 4 hours before bedtime. If you must have a late night snack, make sure it’s high protein and low carb.
9) Eat a “Cheat Meal” Once a Week: This is your weekly indulgence. Make sure to include a dessert!
10) Chew Longer: Try to chew up to 40 times for each bite, 15 chews minimum.
11) Red Wine Only: not to exceed 2 glasses a day. No beer or hard alcohol.
12) Don’t Drink Your Calories: Avoid sodas, soft drinks and fruit juices.
Post this list on your refrigerator!
If you follow most of these, especially staying away from the starchy carbohydrates and empty calories, you will be well on your way to draining the fat right out of your body.
The Barre Work-out craze is still going strong for a good reason—the sculpting power of ballet-inspired exercises is undeniable. In this no-impact work-out, you’ll perform a high number of reps of each move to help lift, shape, and define the areas we envy the most on a dancer’s body—legs, butt, and abs.
How it works: Up to four days a week, do 1 set of each exercise back to back. Repeat the entire circuit 1 to 2 more times, depending on how much time and energy you have.
You will need: CHAIR
Strengthening exercises for the Spinal Extensors (Erector Spine)
This bundle of muscle and tendons line and support the spine, most notably at the lower back. These muscles are used in everything from maintaining proper spinal alignment to flexing and extending the spine during daily activities like picking things up off the floor.
Best Exercise: Cobra Back Extension
This move will help strengthen your entire back. To start, lay face down on the ground with your palms flat on the floor, legs extended out straight and toes pointed. Squeeze your shoulder blades together and press them down away from your ears. Then, extend your spine, lifting your chest, arms, and hands off the floor. Rotate your palms away from your body, but keep your feet on the ground. Slowly lower to start position and repeat.
Stretch your quads, hip flexors + chest with DANCER’S POSE:
Setup: Stand in front of a wall with your hips squared and your left hand resting on the wall for support. Using your right hand, grasp your right foot from behind, with your right shoulder externally rotated.
A refreshing mind-body workout
By emphasizing proper breathing, correct spinal and pelvic alignment, and concentration on smooth, flowing movement, you become acutely in tune with your body. You actually learn how to control its movement.
In Pilates the quality of movement is valued over quantity of repetitions. Proper breathing is essential, and helps you execute movements with maximum power and efficiency. Last but not least, learning to breathe properly can reduce stress.
Develop a strong core – flat abdominals and a strong back
Pilates exercises develop a strong “core,” or center of the body. The core consists of the deep abdominal muscles along with the muscles closest to the spine. Control of the core is achieved by integrating the trunk, pelvis and shoulder girdle.
Gain long, lean muscles and flexibility
More conventional or traditional workouts are weight bearing and tend to build short, bulky muscles – the type most prone to injury. Pilates elongates and strengthens, improving muscle elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured.
Create an evenly conditioned body, improve sports performance, and prevent injuries
In the same vein, a lot of these same conventional workouts tend to work the same muscles. This leads weak muscles tend to get weaker and strong muscles tend to get stronger. The result is muscular imbalance – a primary cause of injury and chronic back pain.
Pilates conditions the whole body, even the ankles and feet. No muscle group is over trained or under trained. Your entire musculature is evenly balanced and conditioned, helping you enjoy daily activities and sports with greater ease, better performance and less chance of injury. That’s why so many professional sports teams and elite athletes now use Pilates as a critical part of their training regimen.
Learn how to move efficiently
Pilates exercises train several muscle groups at once in smooth, continuous movements. By developing proper technique, you can actually re-train your body to move in safer, more efficient patterns of motion – invaluable for injury recovery, sports performance, good posture and optimal health.
Many of the exercises are performed in reclining or sitting positions, and most are low impact and partially weight bearing. Pilates is so safe, it is used in physical therapy facilities to rehabilitate injuries.
But it’s also challenging…
Pilates is also an extremely flexible exercise system. Modifications to the exercises allow for a range of difficulty ranging from beginning to advanced. Get the workout that best suits you now, and increase the intensity as your body conditioning improves.
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“I credit Ronda’s knowledge and precision with my ability to gain strength and muscle safely and get back to activities that I love.”