Tag: fitness

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

Just JourneyingLeave a comment

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

Just JourneyingLeave a comment

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

Personal Fitness

Just Journeying2 Comments

Everyone has their body goals. Some what a big round tush and a slender waist, maybe others want a more chiseled mid section, perhaps you’re somewhere in between. The fact is we all have in our minds how we would like to look. The big deal is, how do we get there.

As a young girl I was taught to take good care of my body and that started with what I ate and how much excercise I was getting. I have done Tae Bo, Yoga, Pilates, and a few different workout plans in my life and I noticed a couple of things: It will not help if I am not consistant, and my body is different so not all workouts will benefit me. I think a lot of folks forget those things when it comes down to it. So I want to give you my top 3 things that I did to get in the best shape of my life.

Do Your Research

This is a big one which is why I put it first. My body and fitness goals included shedding 20-25 lbs, and toning up. That simple. NOOOOT! When I buckled down and consistently worked out 4-5 days a week using one of my favorite fitness plans, I noticed that I wasn’t really seeing the results I wanted. I have always been big-boned woman, so I had no problem getting thick and sometimes a little too thick. That is what I thought would work in my favor as I worked to reach my fitness and body goals. Instead, it did not seem to help at all. As I toned up, I started to lose mass in the most important part, you guessed it, my rear-end. This was highly upsetting, and I just knew something was wrong for I was doing countless squats, lunges, pelvic thrusts, etc. Why was my butt getting flatter? Well after doing very detailed research for several months, I found out that I suffer from Gluteal Weakness. Yes, my butt muscles were inactive and weak and that is why I was not retaining my booty. In fact, this realization led to more eye-opening discoveries about the condition of my body, and though I was working out, I was not doing the exercises most beneficial for my unique situation. Once I had all the information I needed, I took the fitness plans that I had and tailored them into a fitness plan that would most benefit me and my body and WALAH! I started to see the desired results. It’s far from over though, I have not reached my goal nor my body’s full potential and I know it takes time and dedication. Still, because I took it upon myself to do the research and figure out what would be better for me, I am on the right path to having that awesome bod that I have been after for years. Do your research, it will save you a lot of time and headache in the long run and enable to reach your goals sooner.

Diet

The next important thing to remember is you are what you eat. Diet plays a very important role in your health and fitness journey. You will not gain the desired results by eating all the trans fats, fried foods, and consuming sugary snacks and drinks. You might see a slight change, but it will never be what you want it to be unless you cut the wrong things out of your diet and introduce the right things. There is a specific code for food for each unique situation whether you are trying to gain weight or slim down. It’s about knowing what the food you consume does to benefit your body. For example, because I had lost the mass in my ass lol I had to start consuming more proteins and healthy fats to gain mass back. I have to be careful because I know too much will take me too far, there is a nice delicate balance and that is something that you have to pay attention to when working to a desired and specific fitness goal.

Consistency

Here is that word again. Consistency. With everything in this life, you won’t get anywhere without working at it and for it. You also won’t keep it if you do not maintain it. This was a big one for me. Staying consistent and dedicated has been super challenging because I am impatient. Not seeing the results I wanted, and then finding out that I had been doing it the wrong way all along set me back and to be very honest with you, I had lost the motivation and drive to continue for a while there. When I had gotten back into, I found myself falling off repeatedly and I would beat myself up about it. That is the WORST thing you can do to yourself when working at accomplishing your goals. That goes for any goals. I finally had to learn to take it a day at a time and start by doing at least one workout a day. I decided to do that one workout and 2-3 sets of 10 or 15 depending on how I was feeling that day and I felt accomplished. Like they say sometimes, it’s not always about quantity but quality. In doing that, I started to feel more motivated and a few weeks later found that I had added two more workouts to my regimen. Baby steps go a long way, which takes me to me final point.

DO WHAT IS BEST FOR YOU

Stop worrying about what he is doing to get buff or what she is doing to gain that curvy body. What works for them is not guaranteed to work for you. Some people can go to the gym and spend 3 hours there 5 days a week. Others feel like 3 times a week for an hour does them just as well. It’s all about you and how you feel and how your body feels. As a professional personal trainer, I do not recommend working out till you throw up. That is not a healthy response. In fact, that is a signal that your body has been pushed past it’s limit and you really need to stop. If you feel like that when you work out then please take the time to evaluate the exercises you are performing, how you are doing them and how long you are doing them for. Perhaps cutting your workout time in half would be a smart move until your body has gained the tolerance and strength it needs to move to the next level. There are levels to everything in life and fitness is included. I had to start small and work my way up and it was definitely a great decision. Remember, you are a unique person and there is nobody like you. Understand that remains true in everything you chose to do. Do NOT force yourself to do anything that you cannot physically handle. Fitness is very important, and it can be tailored and altered to suit your very specific needs.

There it is folks, my top 3 tips that have gotten me where I am in my fitness journey and continue to help me reach the goals that I so desire. I hope they help you too!

Until Next Time!