Author: Just Journeying

Wife, Mother, Holistic Health Advisor, Holistic Healer, Herbalist, Spiritual Energy Healer and Light worker. Business owner and entrepreneur. Free thinker and writer. Gentle yet Fierce. Femininity is not dead. It lives and thrives in peace and self-knowledge.

Rosemary: Much More Than Just a Fragrant Herb in Your Kitchen!

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That woody, aromatic herb you often toss into your roasted potatoes or sprinkle over chicken? That’s rosemary, and it’s far more than just a culinary delight. Rosmarinus officinalis, meaning “dew of the sea” in Latin, has been cherished for centuries not only for its distinctive flavor but for its impressive array of health benefits. From ancient Greeks to modern scientists, people have recognized the power packed into these needle-like leaves.

Let’s dive into why rosemary deserves a starring role not just in your pantry, but in your wellness routine too!

A Glimpse into Rosemary’s Rich History

Rosemary’s roots run deep. It was considered sacred by the ancient Greeks, Romans, Egyptians, and Hebrews, used in everything from religious ceremonies to medicinal preparations. Students in ancient Greece would wear rosemary wreaths during exams, believing it would improve their memory (a belief that science is now starting to back up!). During the Middle Ages, it was widely used to ward off evil spirits and even to preserve meat. This long history hints at a wealth of benefits beyond just taste.

The Science-Backed Health Benefits of Rosemary

So, what makes rosemary so special? It’s rich in powerful compounds like carnosic acid, rosmarinic acid, and other antioxidants and anti-inflammatory substances. Here’s a closer look at the health benefits it offers:

  1. Brain Booster & Memory Enhancer: This is perhaps one of rosemary’s most well-known traditional uses, and modern research is catching up! Compounds in rosemary, particularly carnosic acid, have neuroprotective properties. They can help protect brain cells from damage and may even stimulate nerve growth factor, which is crucial for brain health.
    • Studies suggest: Inhaling the aroma of rosemary essential oil has been linked to improved memory recall and increased alertness. Drinking rosemary tea or including it in your diet may also contribute to better cognitive function over time. It’s like a natural brain tonic!
  2. Potent Antioxidant Powerhouse: Our bodies are constantly battling free radicals, unstable molecules that can damage cells and contribute to aging and disease. Rosemary is brimming with antioxidants that neutralize these harmful free radicals. Rosmarinic acid, in particular, is a strong antioxidant found in rosemary.
    • What this means for you: A diet rich in antioxidants helps protect your cells, potentially reducing the risk of chronic diseases and supporting overall health.
  3. Natural Anti-Inflammatory Agent: Chronic inflammation is a silent culprit behind many serious health issues, including heart disease, arthritis, and certain cancers. Rosemary contains compounds that exhibit significant anti-inflammatory effects.
    • How it helps: By reducing inflammation, rosemary can help alleviate pain (especially in conditions like arthritis), improve joint health, and contribute to a healthier internal environment.
  4. Digestive Aid: For centuries, rosemary has been used to soothe digestive upset. It can help relax the smooth muscles of the digestive tract, which can alleviate gas, bloating, and indigestion.
    • Tip: A warm cup of rosemary tea after a meal can be a great way to support digestion.
  5. Immune System Support: With its rich antioxidant content, rosemary also plays a role in bolstering your immune system. By protecting cells from oxidative stress, it helps your body’s natural defenses stay strong and ready to fight off infections.
    • Keep those sniffles away: Incorporating rosemary into your diet regularly could give your immune system a little extra boost.
  6. Hair and Scalp Health: Rosemary oil is a popular natural remedy for hair growth and scalp health. It’s believed to improve circulation to the scalp, which can stimulate hair follicles and prevent hair loss. It also has antimicrobial properties that can help with dandruff and itchy scalp.
    • How to use: Dilute rosemary essential oil with a carrier oil (like jojoba or coconut oil) and massage it into your scalp, or look for hair products that list rosemary extract.

How to Incorporate More Rosemary into Your Life

Ready to reap the benefits? It’s incredibly easy to add more rosemary to your daily routine:

  • Cooking: This is the most common way! Add fresh or dried rosemary to roasted vegetables, poultry, lamb, stews, soups, and even baked goods like focaccia.
  • Tea: Steep a few sprigs of fresh rosemary (or a teaspoon of dried) in hot water for 5-10 minutes for a fragrant, health-boosting tea.
  • Essential Oil: Use high-quality rosemary essential oil in a diffuser for aromatherapy benefits (memory, focus). For topical use (like on your scalp), always dilute it with a carrier oil.
  • Infused Oil/Vinegar: Infuse olive oil or apple cider vinegar with rosemary sprigs for a flavorful and beneficial addition to salads and dressings.

A Word of Caution

While generally safe for most people in culinary amounts, always remember that powerful herbs can have powerful effects. If you’re pregnant, breastfeeding, taking medications (especially blood thinners), or have underlying health conditions, it’s always wise to consult with your doctor or a qualified healthcare professional before using rosemary in medicinal quantities or as a concentrated supplement.

So, the next time you encounter that distinctive aroma of rosemary, remember you’re not just enjoying a delightful flavor. You’re tapping into a rich history of natural healing and embracing a herb packed with incredible benefits for your brain, body, and overall well-being!

The Green Pharmacy: Can Herbs Really Rival Your Medicine Cabinet?

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It’s a common scene: you’ve got a nagging headache, a stuffy nose, or a pesky cough, and your first thought is probably to reach for that familiar bottle of pain relievers or cold syrup. Over-the-counter (OTC) medications have become our go-to for minor ailments, offering quick and convenient relief. But what if nature held equally potent, if not sometimes gentler, solutions?

For centuries, before the advent of modern pharmaceuticals, people around the world relied on natural herbal remedies to heal. From ancient Chinese medicine to Native American traditions and Ayurvedic practices, herbs have been the original pharmacy. And increasingly, as we learn more about the complexities of our bodies and the potential side effects of synthetic drugs, there’s a growing interest in revisiting these age-old wisdoms.

Are Herbs Just as Good as OTCs? Let’s Talk Nuance.

To say that natural herbal remedies can always heal a person just as well as over-the-counter medicine might be an oversimplification, but it’s a conversation worth having. The truth is, for many common, non-life-threatening conditions, certain herbs can offer significant relief and even address the root cause of an issue, often with fewer side effects than their synthetic counterparts.

Here’s why the “green pharmacy” deserves our attention:

  • Synergistic Compounds: Unlike many OTC medications that isolate a single active ingredient, herbs contain a complex array of compounds (vitamins, minerals, antioxidants, essential oils, etc.) that work together synergistically. This holistic action can sometimes lead to more balanced healing and address multiple symptoms or underlying imbalances at once.
    • Example: Turmeric isn’t just about curcumin; it’s a whole root with numerous beneficial compounds that contribute to its anti-inflammatory properties.
  • Targeting Root Causes: Many herbal traditions focus on rebalancing the body and supporting its natural healing processes, rather than just suppressing symptoms. For instance, instead of just blocking pain, certain herbs might help reduce inflammation that causes the pain.
  • Fewer Side Effects (Often): Because they are derived from nature and often processed minimally, many herbal remedies tend to have a gentler profile on the body. While side effects are always possible with anything that impacts your physiology, they are often less severe or less common than those associated with some conventional drugs.
  • Accessibility and Sustainability: For many communities globally, herbal medicine remains the primary, most accessible, and sustainable form of healthcare.

Common Ailments, Natural Solutions:

Let’s look at a few examples where herbs frequently step up to the plate:

  • Headaches: Instead of reaching for ibuprofen, consider peppermint oil applied topically to the temples, or a cup of feverfew tea, both traditionally used for headache relief.
  • Digestive Upset: For indigestion, nausea, or bloating, ginger (fresh or in tea) is a powerful ally. Chamomile tea can soothe an upset stomach and relax digestive muscles.
  • Sleep Issues: If you’re struggling to drift off, valerian root or lavender (as an essential oil or in tea) are often suggested as natural sedatives, promoting relaxation without the grogginess associated with some sleep aids.
  • Coughs and Colds: Echinacea is popular for immune support, while elderberry is widely used to shorten the duration and severity of colds and flu. For a sore throat, licorice root tea can be incredibly soothing.

Important Considerations: Responsible Herbal Use

While the potential of herbal remedies is exciting, it’s crucial to approach them with respect and knowledge:

  • Quality Matters: Not all herbal supplements are created equal. Look for reputable brands that prioritize purity, potency, and sustainable sourcing.
  • Dosage is Key: Just like OTC meds, herbs need to be taken in appropriate doses. More is not always better and can sometimes be harmful.
  • Interactions: Herbs can interact with prescription medications, other supplements, and existing health conditions. Always inform your doctor or a qualified healthcare professional about any herbal remedies you’re taking.
  • Severity of Illness: For serious or chronic conditions, or when symptoms persist, always consult a medical doctor. Herbs can complement, but not always replace, conventional medical care.
  • Individual Response: What works for one person might not work for another. It’s a journey of discovery.

The Future is Integrative

Ultimately, the most effective approach to health often lies in integrating the best of both worlds. Understanding when a natural remedy might be appropriate, and when conventional medicine is necessary, empowers you to make informed decisions for your well-being. The “green pharmacy” isn’t here to replace modern medicine entirely, but to offer a powerful, time-tested, and often gentle alternative or complement, proving that healing can indeed come from the earth around us.

Have you had success with herbal remedies? Share your experiences in the comments below!

The Kitchen: Your Natural Medicine Cabinet

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Get ready to transform your kitchen into a healing apothecary! I’m thrilled to announce an upcoming series focused on the incredible power of herbs you likely already have in your pantry. We’ll be diving deep into the surprising medicinal properties of everyday spices and culinary staples, exploring how these accessible ingredients can boost your health and well-being.
From soothing upset stomachs to fighting inflammation, the remedies are closer than you think. Join me as we uncover the ancient wisdom and modern science behind these natural healers, and learn practical ways to incorporate them into your daily routine for a healthier, happier you. If you haven’t already, check out the first installment of this series named “Rosemary” and Stay tuned for the second installment!

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How do you feel about cold weather?

I really can’t stand being cold so I rather cool or warm weather.I’ll take being hot over being cold. Not a fan bundling up either.

5 Morning Habits Everyone Should Be Doing

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Even if you aren’t a morning person, you still have a morning routine. It could be as simple as a sipping cup of coffee or enjoying a hot shower when you wake up, or as complicated as an hour-long workout followed by a very specific breakfast. Either way, we’ve all formed certain bleary-eyed habits by now. Some are more conducive to feeling good for the rest of the day than others, of course, and these five habits will go a long way toward making your mornings more enjoyable and productive.

Skip the Snooze Button

As tempting as it can be to get a few more minutes of sleep, there’s something to be said for waking up as soon as your alarm goes off. That’s easier said than done for many of us, but hitting the snooze button once can easily turn into hitting it two or three times, giving you less time to start your morning routine without actually helping you feel more rested. Waking up and falling back asleep every five or 10 minutes isn’t exactly restful, and having to rush through the shower, breakfast, and everything else you do before starting your day

Start a Dream Journal

While it may be all but impossible to understand the exact meaning of a given dream, especially if you’re the type of person who has especially strange and/or vivid ones, it’s possible to track patterns over time. Unless you’re keeping a dream journal, you’ll probably forget most of the details that could shed some light on what’s going on in your unconscious mind. Plenty of sleep experts recommend starting a dream journal, both as a way of centering yourself in the morning and coming to a better understanding of what’s truly going on up there.

Eat the Frog

According to a famous quote attributed to (but probably not actually spoken by) Mark Twain, “If the first thing you do each morning is to eat a live frog, you can go through the day with the satisfaction of knowing that that is probably the worst thing that is going to happen to you all day long.” Put in simpler (and less gross) terms, get your most difficult task out of the way as early as possible so it doesn’t hang over your head all day and you know, even on an off day, that you accomplished something. What that task can be is up to you. If you work from home and are prone to being sedentary, maybe it simply means working out shortly after waking up rather than waiting until the evening. The truly important thing is to start your day with a feeling of accomplishment rather than procrastinating for as long as possible.

Play a Brain Game

The morning is, in many ways, a time of transition — from sleep to wakefulness, from yesterday to today. How you make that transition sets the tone for the rest of the day, and for some, that effort is hampered by the usual brain fog that comes from still feeling half-asleep. A great way to clear that fog is with a brain game such as sudoku, Wordle, a crossword, or anything else mentally stimulating that will get the gears turning and help you wake up.

Meditate

If you’ve never meditated before, it can sound like a strange practice. How do you actually think about nothing, and doesn’t it seem certain people enjoy telling others about it more than they actually enjoy doing it? But meditation is popular the world over for a reason, and first thing in the morning is an especially good time for it. If caffeine doesn’t have much of an effect on you and you’d like to be more alert and energized when you wake up, try a quick meditation and see how much better you feel — you might be pleasantly surprised by the results.

That’s all I’ve got for this post and I hope you found it helpful and perhaps you will even incorporate some of these healthy habits into your morning routine! Have a wonderful day and until next time!

Let’s Talk About Sleep Baby!

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As a new parent, or as an experienced parent, sleep doesn’t come easy when you have an infant or infants. I know all too well from experience and that’s why I’m writing this blog. In this post, I am going to get into how to conquer sleep deprivation and also 5 ways to get sleep as a parent of a 9 month old. So let’s dive in shall we?

Managing sleep deprivation as a parent can be challenging, but there are strategies that can help you cope and maintain your well-being. Here are some tips to consider:

  1. Prioritize Rest When Possible:
    • Nap when your baby naps: Even short naps can provide some relief. Use this time to recharge.
    • Share nighttime duties: If possible, take turns with your partner or ask for help from family members.
  2. Create a Support System:
    • Reach out to friends and family: Don’t hesitate to ask for assistance. Sometimes a few hours of uninterrupted sleep can make a huge difference.
    • Join parenting groups: Connect with other parents who are going through similar experiences. Sharing stories and advice can be comforting.
  3. Practice Self-Care:
    • Eat well: Proper nutrition can impact your energy levels. Opt for balanced meals and stay hydrated.
    • Exercise: Even a short walk can boost your mood and energy.
    • Mindfulness and relaxation: Practice deep breathing, meditation, or gentle yoga to reduce stress.
  4. Adjust Your Expectations:
    • Accept that sleep patterns change: Babies go through growth spurts, teething, and developmental milestones. Be flexible and patient.
    • Lower your standards: It’s okay if the house isn’t spotless or if you’re not cooking gourmet meals. Prioritize what truly matters.
  5. Seek Professional Help if Needed:
    • Consult a pediatrician: If your baby’s sleep patterns are consistently disruptive, seek professional advice.
    • Consider a sleep consultant: They can provide personalized strategies for improving your baby’s sleep and yours.

Remember, you’re not alone, and it’s normal to feel exhausted. Be kind to yourself, and know that this phase won’t last forever. Now I said I was going to list 5 ways to get sleep as a parent of a 9 month old so I will do just that in a moment. However, you may be wondering why I was so specific on the age of the baby. Well, that’s simple, my baby is 9 months old now and still struggles to sleep through the night. She’s been this way since the beginning. It’s been a bit maddening but as a parent, you power through. So without further ado, here are 5 ways to get your sleep as a parent with a 9 month old.

  1. Create a Consistent Bedtime Routine:
    • Establishing a soothing bedtime routine signals to your baby that it’s time to wind down. Consider activities like a warm bath, gentle lullabies, and cuddling. Repetition helps your little one associate these cues with sleep.
  2. Prioritize Naps:
    • A well-rested baby is more likely to sleep better at night. Ensure your baby gets enough daytime naps. Aim for consistent nap times to regulate their sleep schedule.
  3. Encourage Independent Sleep:
    • Put your baby down in their crib while they’re drowsy but still awake. This allows them to learn self-soothing techniques. A pacifier or a favorite lovey can provide comfort.
  4. Avoid Sleep Hazards:
    • Keep the sleep environment safe. Remove pillows, crib bumpers, and any other potential hazards. Always place your baby on their back to sleep.
  5. Consider Sleep Training:

Remember, every baby is unique, and what works for one may not work for another. Be patient, stay consistent, and prioritize your own rest as well. You’ve got this! 😴👶🌙

I hope you found this blog helpful and I’ll see you in my next post! Remember, Wellness is a mindset and a lifestyle!

Embracing Postpartum Fitness: A Gentle Return to Strength and Well-being

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Welcoming a new baby is a whirlwind of love, joy, and adjustment, and amidst this beautiful chaos, it’s crucial to also care for the well-being of the new mother. I know this because I’ve experienced it and 10 years later, I’m experiencing it again. Post-pregnancy fitness is not just about “bouncing back” to your pre-baby body; it’s about nurturing strength, health, and confidence while navigating the journey of motherhood.

Understanding Your Postpartum Body

The first step toward postpartum fitness is to appreciate the transformation your body has undergone. Pregnancy and childbirth demand a lot from the body, and it’s important to acknowledge the time it needs to heal. Physical changes such as weakened core muscles, stretched skin, and hormonal fluctuations are all common. Consulting with healthcare providers before starting any fitness routine is essential to ensure safety and personalized care.

Starting Slow

Fitness after pregnancy isn’t about intensity; it’s about patience and gradual progress. Begin with gentle activities like walking while pushing the stroller, practicing pelvic floor exercises (Kegels), and integrating simple stretches. These low-impact exercises can help you reconnect with your body and lay the foundation for further fitness endeavors.

Building Up Strength Safely

As you regain strength, consider exercises that target the core and pelvic floor — crucial areas affected by pregnancy. Pilates and yoga are excellent options as they focus on core stability, flexibility, and mindful movements. Also, resistance training with light weights or bodyweight exercises can help rebuild muscle tone and endurance.

Finding Your Fitness Tribe

Many new mothers find solace in community. Joining a postpartum exercise class or group can offer support, motivation, and the comfort of shared experiences. Whether it’s a “mommy and me” yoga class or an online support group, connecting with other mothers on the same journey can be incredibly uplifting.

Nutrition and Hydration

A healthy diet rich in nutrients and staying well-hydrated are as much a part of your fitness plan as the exercise itself, especially if you’re breastfeeding. Nourish your body with whole foods that provide energy and aid recovery, and make sure to drink plenty of water throughout the day.

Listening to Your Body

Tuning into your body’s signals is paramount. If something feels off, or if you’re experiencing pain beyond normal recovery discomfort, it’s crucial to pause and seek advice. Remember that each day can be different, and what works for one person might not suit another.

Befriending Patience and Self-Care

It’s easy to get caught up in societal pressure to regain your pre-pregnancy figure quickly. However, fitness after pregnancy is not a race. Embrace this time to bond with your baby, celebrate your body’s capabilities, and approach fitness as a form of self-love rather than an obligation.

Final Thoughts

As you step into the world of postpartum fitness, remember that your journey is unique, and there is power in honoring your personal pace. Fitness after pregnancy is as much about mental and emotional well-being as it is about physical strength. Taking the time to care for yourself is one of the greatest gifts you can give to your new family.

My Mission, My Vision

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What is your mission?

I was looking to the starts one night pondering and reflecting on my life. I began to think of all my goals and aspirations and as I do, a question pops up in my head. The question itself made me stop and think. “What is your mission Beverly?” Such a heavy question. A packed question.

I wasn’t lost in thought long before my answer sprung up inside my head. My mission was to help guide people to their most healthiest selves. To provide knowledge that can be applied easily to everyday life. To provide simple ways and ideas to lead a healthy lifestyle. To provide tips and tricks on how to heal their bodies naturally from the inside out. Whether it be through food, drink, or fitness, I am here to guide the way.

Why else would Holistic Health and Healing be my passion?

Coming to that realization, I began to think of ways I can do more to accomplish said mission. Tons of ideas came flooding in. One of those ideas was to start a blog.

Writing has always be another passion of mine and I have always found it easier to express my thoughts and feelings through writing.

This is my way of helping change a life one blog post at a time. The mission is to inspire and initiate change.

Till next time,

Your Holistic Healer

Sleep Disorders: Confessions from an Insomniac

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Sleep disorders can be incredibly frustrating and debilitating. As someone who has struggled with insomnia for years, I can attest to the toll it takes on both my physical and mental well-being.

One of the most challenging aspects of insomnia is the feeling of utter exhaustion but being unable to fall asleep. It’s like my body and mind are in a constant battle, and no matter how tired I am, sleep eludes me. The nights seem to stretch on endlessly, with my mind racing and thoughts swirling around in my head, making it nearly impossible to find any peace.

The consequences of chronic sleep deprivation are far-reaching. I find myself struggling with concentration and memory, which affects my performance at work and my ability to engage in daily activities. It’s also been linked to increased anxiety and depression, which only exacerbates the problem further.

The frustration of trying every recommended technique to improve sleep, from establishing a bedtime routine to creating a sleep-friendly environment, only adds to the feeling of hopelessness. Counting sheep, meditating, and trying relaxation techniques become exercises in futility. It’s disheartening to put so much effort into something that seems to come so naturally to others.

The impact on relationships cannot be ignored either. The lack of sleep can make me irritable and short-tempered, causing strain with loved ones. Explaining my struggle to others can be challenging as well, as some may not understand the debilitating nature of insomnia and dismiss it as something that can be easily overcome.

There are moments when I feel like I am losing control over my own body, as if sleep has become an elusive friend that I desperately yearn for but cannot grasp. It’s a constant battle between wanting to rest and fearing another night of tossing and turning.

However, amidst the frustration and despair, there is hope. Seeking professional help, such as visiting a sleep specialist or therapist, can provide valuable insights and strategies to manage sleep disorders. Medication may also be prescribed to help regulate sleep patterns.

I have learned to embrace self-care practices that promote relaxation and calmness, such as practicing mindfulness, engaging in regular exercise, and avoiding caffeine and electronics before bed. Creating a soothing bedtime routine and sticking to a consistent sleep schedule has also proven beneficial.

While the journey towards better sleep may be long and challenging, it is important to remember that I am not alone. Many others share similar struggles, and there is a community of support that can offer understanding and advice.

Sleep disorders may be a constant part of my life, but they do not define me. I am a resilient individual who refuses to let insomnia control my life. I am determined to find ways to manage and cope with the challenges it presents.

I have learned to prioritize self-care and make my sleep health a priority. This means setting boundaries and making adjustments to my lifestyle to create a sleep-friendly environment. I have made my bedroom a sanctuary, free from distractions and conducive to relaxation. I have established a consistent sleep schedule, even on weekends, to regulate my body’s internal clock.

I have also become more mindful of my thoughts and stress levels, as anxiety and racing thoughts can often contribute to my insomnia. I practice relaxation techniques such as deep breathing, meditation, and progressive muscle relaxation to quiet my mind and prepare my body for sleep.

Seeking support from loved ones and the sleep disorder community has been invaluable. Connecting with others who understand the struggles of insomnia has provided me with a sense of belonging and validation. Sharing experiences, tips, and advice has given me a broader perspective and a renewed sense of hope.

While there may be nights when sleep feels elusive, I remind myself to be patient and kind to myself. It’s important to remember that sleep is a natural process that will eventually come. In the meantime, I focus on practicing good sleep hygiene and allowing myself to rest, even if sleep doesn’t come easily.

Sleep disorders may be a constant battle, but I refuse to let them define my life. I am resilient, determined, and committed to finding ways to improve my sleep health. With the right strategies, support, and self-care practices, I am confident that I can manage my insomnia and live a fulfilling life.

If you are battling sleep disorders or insomnia and you are reading this blog, please remember that there’s hope and there will be peace. Keep your head up and continue to create a routine that will allow you to get the most rest. See you all in my next post!

Exercise During Pregnancy

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Good afternoon to my readers!

I know I haven’t been actively writing and it’s due to my pregnancy. I would go into detail but this isn’t that kind of blog. Instead I thought I’d blog about staying fit while pregnant since pregnancy is now apart of my fitness journey.

First, let me begin by saying that I have not been super consistent with working out. This was mainly due to the fact that my first trimester was not a good time lol. In fact, I recently entered into the second trimester which has been lovely to me me thus far leaving me with more energy. Now I have began to work out again. I found a free prenatal workout online through google and I have been using that plus incorporating my own workouts to help with my own specific goals.

I’m going to give you 5 of my favorite tips and exercises for pregnancy. Please consult with your doctor first before performing these workouts especially if you are new to fitness.

1. Easy Does it

The first thing that I must stress is that you PACE YOURSELF. If you were lifting heavy prior to pregnancy, I would talk to your doc about the weight before continuing just to make sure it’s safe. If you weren’t lifting, I would start with light lifting and then do what’s comfortable from there. Again, it’s always good to speak to your doctor first.

2. Cardio

Cardio has always been important when it comes to fitness and it’s just as important during pregnancy. Unless you’ve been working out for years, you probably have no issue doing your regular cardio workouts. For me, pregnancy has me feeling more fatigued and more quickly than usual. So I recommend any type of movement for your daily cardio whether it be a walk through the park or a few laps up and down your stairs. Just get your heart rate up and that blood pumping. Right now, I do about 5 laps up and down my steps as my cardio, and I do that twice a week. Trying to add another day in to make it 3x a week but I’m 18 weeks along and it’s just getting a little more challenging as I go along so… We’ll see lol. Plus! As a MT, I’m constantly on my feet moving and shifting my weight so I’m not being too hard on myself.

3. Body weight Exercise

So I found that doing a few push ups and a couple reps of planks are right up my alley rather than lifting barbells and using equipment. It’s easier for me to manage and maintain. Again, I do what my body and stamina allows me to do. I do not force anything because my comfort and the safety of my baby is priority. So I can manage two reps of 10 push ups and two reps of 30 sec planks at this point in my pregnancy which I think is pretty good. Had I been exercising consistently before pregnancy and throughout my first trimester, I probably would be able to do more but it is what it is and I’m just proud I’m even doing what I’m doing lol. It’s about quality not quantity!

4. Booty Work

So, I desire to keep growing my flutes because I suffer from what is called gluteal weakness and it caused my butt to look extremely flat. I have been more consistent when it comes to working on my booty than anything because it was a big problem which caused me pain and also self confidence issues. I’m proud to say that my flute strength has definitely improved and I have even gained mass since focusing on it. I didn’t want to be one of those women who had a bigger belly than she had a butt lol so I have kept maintaining the growth by doing a few of my fave workouts. The ones that have been helpful and easier for me to do are: glute bridges (I do about 2-3 sets of 10), fire hydrants (I do 2 sets of 10), Clamshells (2 sets of 10 each side) and side lying leg raises (two sets of 10 each side). There are a couple others that I may do to switch things up, like, I may do sumo squats or reverse lunges if I have the stamina and energy to do so. But the ones I listed are my go to and have definitely been working out very well for me. I do those about 3-4 times a week.

5. Stretching It Out

So I really want my delivery and labor process to go as smoothly as possible and one of the ways I can help myself with that is getting and staying flexible. I don’t have the BEST flexibility but I am pretty limber which is huge for me. I’ve just been focusing on maintaining and also improving my flexibility especially in the hips and lower back areas. I recently found out that I have what is called “flat back syndrome” which is when your spine loses it’s natural curve in the lumbar region. This causes back pain and tightness in various muscles. I definitely think the glute weakness is linked to this as well. Since finding that out, I have been doing more stretches that focus on flexibility of my entire spine and also stretching out my hamstrings and quad muscles. All these things work together so I try not to neglect the surrounding areas. In doing this, I’m also helping myself prepare for labor and delivery.

So that wraps up my faves when it comes to exercising during pregnancy and I hope you find the blog helpful for you during your journey. And if you found this to be useful information, share with a friend or loved one who is pregnant!

Catch you later! Xo till next time!