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Women’s Health Info Site – Women’s Health Education Program: Afraid to Get Handsy? Enter The Womankin

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As the medical
community continues to fill the vast gap in women’s health, innovators at a New
York based ad agency, Joan Creative, have created a solution to the CPR gender
gap – the Womankin. The Womankin is a neoprene vest with silicone breasts that
can be attached to any CPR dummy. The goal, is that with this vest, gender
disparities in training and performing CPR can be addressed. 

Recent research
has found that bystanders are less likely to perform CPR on women than men. In
fact, a 2017 study conducted by epidemiologists at UPenn found that from over
19,000 people experiencing out of hospital cardiac events, only 39% of women
received CPR from bystanders compared to 45% of men. This relates to men having
an odds survival 23% higher than women. For those who continue to be
incredulous, a study in 2018 found that even in virtual reality, study
participants were less likely to perform CPR on women.

So what gives?
Why aren’t people performing CPR on women? While an exact reason would be
impossible to find, researchers have come up with several factors that could be
the culprit. First, experts believe that superficial anatomical differences
(ie, breasts), may lead people to believe that chest compressions must be done
differently on men and women – which is not true at all, and what the Womankin
is here to prove. Bystanders could also be less likely to perform CPR on women
because they are less aware that women experience cardiac arrests –
highlighting another issue that needs to be addressed.

Regardless of
the reason, the Womankin is currently in her pilot phase in 4 training
facilities in Canada, Switzerland and New York. Let’s hope this Womankin is
also a SuperWomankin and kicks this CPR gender disparity into oblivion!

Nishita Saraiya  DUCOM 2020

 

Sources:

  1. Blewer,
    A et al. Gender Disparities Among Adult Recipients of Bystander Cardiopulmonary
    Resuscitation in the Public. Circulation:
    Cardiovascular Quality Outcomes.     2018; 11:4710.

  2. Leary,
    M et al. Comparing Bystander Response to an Unannounced Cardiac Arrest Based on
    Victim Gender Using an Immersive Virtual Reality System. Circulation: Cardiovascular Quality Outcomes. 2018; 138:196.

  3. Treisman,
    Rachel. Meet The Womanikin, The Breasted
    Vest Working To Close The CPR Gender Gap    . NPR. 2019.

    https://www.npr.org/sections/health-shots/2019/12/07/782596879/meet-the-womanikin-the-breasted-vest-working-to-close-the-cpr-gender-gap

 

Another Five Myths About Breastfeeding – Women’s Health Today

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Another Five Myths About Breastfeeding – Women’s Health Today

In our culture, breastfeeding is no longer the usual way to feed a baby and this position helps many myths surrounding breastfeeding to persist. Here are another five of them.

1. It’s a myth that if a mother has an infection she must stop breastfeeding.

If a breastfeeding mother has a head cold, the flu, or even pneumonia, it will not adversely affect her milk, nor will she transmit the illness to her baby by continuing to breastfeed. In fact, it is important she does continue to breastfeed because she will start to produce antibodies to the illness, which will quickly pass in her milk to her baby to partially or even completely protect her child from developing the illness.

2. It’s a myth that something the mother has eaten which has given her gas may also make her baby gassy too.

Certain foods, beans for instance, can give the eater gas when particular carbohydrates they contain pass whole into the large intestine where bacteria ferment them, which leads to the production of gas. Anything that travels from the digestive tract into a mother’s milk goes via her blood stream and bubbles of gas do not get into her blood or her milk. Pediatrician Carlos Gonzalez, writes:

“you can eat as many beans as you want. But perhaps you prefer not to debunk the myth. This way, if during a gathering there is an embarrassing explosion, you can always say nonchalantly: ‘That was my baby, I’m breastfeeding him…’”

Radically restricting your diet has an impact on your nutrient intake, so don’t avoid too wide a range of foods, even in the early months when ‘colic’ is more common.

Another Five Myths About Breastfeeding – Women’s Health Today
Esther Edith Photography

3. It’s a myth that breastfeeding mothers should not engage in intense physical exercise.

Some babies may not like the salty taste of sweat, so a quick clean up before nursing may be necessary. In the unlikely event that you have the time as a breastfeeding mother to do really hardcore physical exercise, it is possible that a build up of lactic acid in your milk could alter its taste and lead to your baby refusing a feed. Lactic acid is what’s there when your muscles feel stiff. It is harmless, will not hurt your baby, and it won’t be in your milk for more than a few hours at most. Exercise is really good for both a mother’s physical and mental well-being and there is no need to cut down on your level of activity in order to breastfeed. Check out this story. From a practical perspective, you will be holding your baby a lot of the time so taking exercise that does not separate you from your little one can be great for both of you. Hiking, strolling, mother and baby yoga, and swimming are all possibilities.

4. It is a myth that you need a breast pump if you are going to express milk for your baby.

Your two hands can do the job just as well. In fact, research has shown that in the early days following your baby’s birth, hand expression is a more effective way of removing colostrum when your breasts may be swollen. Colostrum is produced in small amounts and if you use a pump this leaves only sprays on the side of the bottle that are hard to give to the baby, but hand expression into a spoon can catch every drop. Hand expression can also be used as a technique during and after pumping to increase caloric content and remove more milk.

Breastfeeding After Breast Reduction Surgery
Ken Tackett

5. It is a myth that breastfeeding makes your breasts sag.

Breast shape, size, and appearance are altered by pregnancy and age, not by breastfeeding.

An entertaining book dispelling this myth is Saggy Boobs by Valerie Finigan, Pinter & Martin 2009. Talking to mothers who have breastfed their children might help new mothers who fret unduly about this happening. Mothers come in all different shapes and sizes and we all age at different rates too, just as we don’t all grow up at the same speed. 

These are just five myths.

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Watch here

There are some more in this entertaining and engaging video from the charming Nurse Stefan.

Here are some more.

We’d love to hear any you might like to share.
Understanding Breastfeeding and how to succeed

 

 

Breast Cancer Mortality Rates No Longer Falling for Younger Women

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Breast Cancer Mortality Rates No Longer Falling for Younger Women

Breast Cancer Mortality Rates No Longer Falling for Younger Women

After more than two decades, women between ages 20 and 39 are seeing a slight increase in the rates of breast cancer mortality.

The two decade-plus trend of declining death rates from breast cancer is at an end for women under age 40, prompting experts to call for greater awareness of and more research into the reasons behind this change.

From 1989 to 2017, statistics from the National Center for Health Statistics showed mortality rates from breast cancer among women of all ages declined steeply by 40 percent, largely due to an increase in screening mammography use. But, now, a retrospective analysis, published Feb. 9 in Radiology, shows a slight death-rate increase – 0.5 percent annually – in women ages 20 to 39 between 2010 and 2017.

“It’s clear that mortality rates in women under 40 are no longer decreasing,” said lead study author R. Edward Hendrick, Ph.D., clinical professor of radiology from the University of Colorado School of Medicine. “I estimate that in two-to-three years, the mortality rate will be increasing significantly in these women.”

Among women in each age decade from ages 40 and 79, mortality rates from 2010 to 2017 dropped between 1.2 percent to 2.2 percent. But, the 0.5 percent increase in women between ages 20 and 39 pushed the team to investigate further.

Digging into Surveillance, Epidemiology, and End Results program data, the team that included researchers from Michigan Medicine and Baylor Scott & White Medical Center in Texas, found the metastatic breast cancer incidence rate increase mainly affected white women and that it grew by more than 4 percent annually since 2000 for women in the 20-to-39 age group – a much higher increase than the 1.2 percent rise among women over 40 since 2002. Mortality rates for African American, Asian, Native American, and Hispanic women ages 20 to 39 continued to decline significantly from 1990 to 2017, they said.

Read the full article here: https://www.diagnosticimaging.com/view/breast-cancer-mortality-rates-no-longer-falling-for-younger-women

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Say Goodbye to Distractions: The Ultimate Guide to Yoga Leggings

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Say Goodbye to Distractions: The Ultimate Guide to Yoga Leggings

As a yoga teacher, I spend countless hours guiding students through flows, refining postures, creating a space for mindful movement, and practicing on my own as part of my personal practice. Throughout this journey, I’ve discovered that the right pair of yoga leggings can be a game-changer. They become a trusted companion, a second skin that allows for freedom of movement and unwavering confidence. Let’s be honest: the last thing you want to worry about during your yoga practice is pulling your pants up every time you move!

Say Goodbye to Distractions: The Ultimate Guide to Yoga Leggings

Why a Good Pair of Yoga Leggings Matters

Comfort is an important part of your asana practice. Fidgeting with ill-fitting clothing disrupts focus and hinders your ability to connect with your breath and body. The perfect yoga legging provides ample room for movement while offering coverage and support. This translates to a more confident and focused practice, allowing you to fully immerse yourself in the experience.

Choosing the Right Leggings for Your Practice

Different yoga styles call for different features in your leggings. For restorative or yin yoga, prioritize cozy comfort. Loose-fitting styles, joggers, or flares allow for ease of movement and warmth. In contrast, Hatha, vinyasa, or power yoga require leggings that stay put. Look for squat-proof, non-restrictive materials with the right amount of compression.

Flares can hinder faster-paced practices, as excess fabric can get tangled – especially if you’re accident-prone like I am! A high-waisted fit offers additional support and security in potential mooning-the-class situations. For those who are a bit more self-conscious about their midsections, this provides additional coverage when wearing shorter or crop tops.

Material Matters

Sustainable fabrics are a growing priority for yogis who are mindful of their impact on the environment – particularly as it relates to the release of microplastics used in performance fabrics (chiefly synthetic materials like polyester) into the ecosystem. Brands like Mate the Label, Buddha Pants, prAna, and Girlfriend Collective are some of the brands leading the way with high-quality materials and good reviews. (Curious about others? Check out this list of 15 Brands That Use Natural Instead of Synthetic Fibers Brands.) For some, the price point isn’t exactly accessible, so it might be harder to shop some of these brands if you’re on a tighter budget.

Aside from the fabric, there are other material considerations. Prioritize breathability, durability, and stretch. Breathable fabrics are particularly important when practicing Ashtanga, heated flows, or any other practice that might cause you to break a sweat. Making sure you select the right laundry detergent will help your leggings last longer, as well as not throwing them in the dryer. If items are becoming particularly stinky, you can throw some white vinegar in with your wash (I usually do about 1/4 cup) to help ward off some of the offensive bacteria that may be lingering in your gear.

Sizing for Optimal Comfort

When it comes to sizing, prioritize comfort! If you’re between sizes, consider sizing up for a more unrestricted and relaxed feel. You can always pull the leggings or the waistband up a bit higher, but I find that tighter leggings increase the potential mooning factor. The key is to find leggings that move with you without feeling restrictive.

A thicker waistband ensures more of a stay-put fit throughout your practice, but make sure it doesn’t fit too snugly in the waistband, or it can lead to some abdominal discomfort.

Testing for Opacity

The dreaded “see-through” situation is a concern for many yogis. A simple squat test is your best friend when trying to determine if you’re going to be showing all of your business during yoga practice. Drop down into Malasana (garland pose) while facing a mirror to assess both movement and opacity. Balasana (child’s pose) can also be revealing, but it’s difficult to see for yourself. As an instructor, I can tell you that downward-facing dog and child’s pose are the most common culprits for revealing leggings!

Lululemon Bethesda Row

My Favorite Yoga Legging Brands and Styles

Through countless classes and personal practice sessions, I’ve identified some top contenders in the world of yoga leggings. Here are my favorites, and why they stand out:

  • Lululemon Align High Rise Pant: These iconic leggings are renowned for their buttery-soft Nulu fabric, offering a luxurious second-skin feel. Perfect for low-impact workouts and everyday wear, the Align series comes in a vast array of colors and patterns. While some yogis might find them too delicate for high-impact workouts, their unparalleled comfort makes them a favorite for gentle flows and restorative practices.
  • Vuori Clean Elevation Legging: For those seeking a luxurious feel with a touch of performance, Vuori’s Clean Elevation Legging is a revelation. Made from their DreamKnit Move fabric, a blend of recycled materials, these leggings offer a soft, suede-like feel that’s incredibly comfortable. The ultra-high rise silhouette provides excellent coverage and support, while the hidden zipper pocket is a convenient detail. These leggings are moisture-wicking and breathable, making them suitable for a variety of yoga practices.
  • Athleta Ultra High Rise Elation Legging: Athleta’s Elation Legging strikes a perfect balance between comfort, performance, and value. The buttery-soft Powervita fabric delivers light compression and excellent moisture-wicking properties. These leggings come in a variety of colors and lengths, making them a versatile choice for any yogi.

These are my top choices and I believe they each offer exceptional quality, a wide range of colors, rises, and styles, and a focus on comfort and performance. While they represent a higher investment, their durability makes them cost-effective in the long run. Think about it: Would you rather buy a $90 pair of leggings you can wear every week for years, or a pair of $20 leggings that might not last 6 months of regular use? The leggings I listed just may become your trusted companions on the mat, allowing you to fully embrace your yoga practice without worrying about wardrobe malfunctions or discomfort.

Bench Players

I may add other brands to this list over time, and I might even create an injury reserve list (hey, it’s fantasy football season!), but for now, these are some of the other brands that I’ve worn a lot, and feel that I have a fair assessment of the quality and fit.

  • Beyond Yoga’s Spacedye Caught in the Midi High Rise comes in the best colors, and I think that they make leggings that work perfectly for yoga, however, the quality doesn’t justify the cost. I’ve found that these leggings wear out the fastest for me.
  • Fabletics makes great leggings for cardio and HIIT workouts, but I haven’t found leggings that work quite so well for yoga, save for some of the seamless leggings. I must note that many of their seamless leggings do not have thick waistbands, which is why I suggest exercising caution when purchasing a pair specifically for yoga.
  • 90 Degree by Reflex has great leggings – and at a much more accessible price point than most of the brands I’ve listed here – but their sizing is just a tad… off.
  • I’ve also found some good quality leggings at Old Navy, but I can’t say that there’s a specific style I could recommend. Old Navy is a cheaper alternative to Athleta, but, perhaps surprisingly, they’re still extremely durable!
Vuori Bethesda Row, Bethesda, Maryland

Final Thoughts

Remember, the perfect yoga legging is ultimately a personal choice. Experiment with different styles and brands to discover what flatters your body and suits your practice. Don’t be afraid to prioritize comfort – when you feel good in your leggings, you can fully surrender to the transformative power of your yoga practice.

With these tips and recommendations, you’re well on your way to finding your perfect yoga legging match, BUT, if you have any questions or even suggestions for other brands and styles, please send them my way! Be well 🙂

What Is Your Sleep Chronotype, and Why Does It Matter?

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What Is Your Sleep Chronotype, and Why Does It Matter?

By Melissa Blake, ND

Chronotypes are natural preferences of the body for wakefulness and sleep.1 Identifying your unique sleep chronotype can provide insights into the reasons behind insufficient sleep.

Getting quality sleep is crucial for our overall health and wellbeing. Without it, we’re more likely to feel tired, drained, and just wanting to crawl back into bed. And it’s not just about feeling groggy – lack of quality sleep can lead to more serious health issues like weight gain and heart problems.2 In fact, studies show that people who consistently sleep six hours or less per night are almost twice as likely to be overweight compared to those who get seven hours or more of sleep.3

So, if sleep is so important, why is it such a struggle for many of us? It may have something to do with your sleep chronotype.

What are the sleep chronotypes?

Sleep chronotypes can differ among people based on genetics, age, and other health and environmental factors. To determine your chronotype, you’ll need to consider your sleeping preferences, energy levels throughout the day, meal timing, and other aspects of your circadian rhythm.1 Your chronotype impacts your daily patterns: how alert you feel during the day, how often you fall asleep on movie night, whether you consider yourself part of the 5 AM club, and even how well you perform at work!

There are four basic sleep chronotypes:1

Lion: Lions make up about 15% of the population. They are early risers, perform mentally and physically at their best in the morning hours, and go to bed early in the evening. However, they may have trouble maintaining a social life in the evening.

Bear: Bears make up about 55% of the population.3 People with this intermediate chronotype tend to align their schedule with the sun. They do great with traditional office hours and effortlessly maintain an active social life in the evenings.

Wolf: Wolves make up about 15% of the population. They stay up late at night, rise later in the morning, and perform best mentally and physically in the late afternoon or evening.

Dolphin: Dolphins make up about 10% of the population. They seem to stay alert even while sleeping. Dolphins are best described as insomniacs.

It’s not just genetics that determine your sleep chronotype. Environmental influences also play a role. It is even suggested that geographical location may influence chronotype due to variations in daylight hours. The solar clock, providing exposure to heat and light, is the most significant environmental influence on sleep/wake rhythms.4 Your responsiveness to these signals determines whether you identify as a morning person. Additionally, your chronotype is influenced by factors such as artificial light, shift work, nightcaps, and exercise habits.4

Understand your sleep chronotype by tracking patterns

The best way to determine your chronotype is by tracking your patterns and identifying trends. The more you know about how your body responds and what it likes, the more insight you’ll have into what you can do to improve your health when it gets off track. Data doesn’t lie. Once you’ve identified patterns, you can adjust your habits.

There are many wearables and apps that can support sleep tracking. You can also use a sleep journal. The following table provides an example of how you can capture insights into your sleep patterns.

What Is Your Sleep Chronotype, and Why Does It Matter?
Table 1: Click to enlarge.

After two weeks have passed, look at the data to see if there are any patterns that emerge. If not, track a little longer until they do. What do you notice? Is your bedtime consistent? Does alcohol, exercise, or caffeine influence how quickly you fall asleep or how rested you feel the next day? What changes can you make, even with just shifts of 15 or 30 minutes, to optimize your unique sleep style?

Watch out for circadian disruptions

Circadian disruption, also known as social jetlag, occurs when a person’s natural sleep tendencies or chronotype are not in line with his or her lifestyle. Work responsibilities, light exposure at night, shift work, “all-nighters,” routines that change on weekends, caffeine intake, intense exercise, and time zone all influence sleep cycles and can contribute to a disruption in natural rhythm.5

Adjust your sleep schedule and patterns for a better quality of life

The ideal situation is aligning the solar, biological, and social clocks in our favor.4 Adjustments in your schedule can lead to big payoffs. Consider these tips to get aligned with a sleep schedule that works for you:

  • If you’re constantly hitting the snooze button, try adjusting your day by 15-30 minutes. It’ll give your body that extra precious time in the morning. This small change can boost your wellbeing and set a positive tone for the day ahead.
  • Schedule heavy work before noon if you feel your best in the early-morning hours and avoid evening meetings when possible.
  • If you get a burst of energy after exercise, schedule physical activity several hours before bed so you don’t disrupt your sleep.
  • Delay sleep time by 30 minutes if you struggle to fall asleep quickly at night.

Your sleep chronotype, naturally, is not a fixed characteristic. It can evolve over time due to factors such as age, stress, and time zones, exerting an impact on your sleep patterns.4 Even a 30-minute shift in sleep and wake times can make a difference. That’s why it’s important to pay attention to how your body responds to different approaches to sleep.

A personalized approach to optimal sleep

Sleep is crucial for our health and wellbeing. Understanding our own patterns and habits helps us make necessary adjustments. While there are still unanswered questions about sleep chronotypes and their health implications, one thing is clear: we all have different schedules. These differences may be written into our DNA and knowing more about our body’s needs can help us be our best selves. Track habits, identify trends, and take positive steps towards better health, including quality sleep.

Metagenics offers a variety of products to support restful sleep:

  1. Formulas for occasional sleeplessness: MetaRelax, Tran-Q Sleep™
  2. Formulas to help you fall and stay asleep: MetaSleep™

This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individuals should always consult with their healthcare professional for advice on medical issues. For more information on sleep and general wellness topics, please visit the Metagenics blog.

References

  1. Sleep Foundation. “Chronotypes.” Sleep Foundation, https://www.sleepfoundation.org/how-sleep-works/chronotypes.
  2. McMahon, D. M., et al. “Relationships between chronotype, social jetlag, sleep, obesity and blood pressure in healthy young adults.” Chronobiol Int, vol. 36, no. 4, 2019, pp. 493-509.
  3. Antza, C., et al. “The links between sleep duration, obesity and type 2 diabetes mellitus.” J Endocrinol, vol. 252, no. 2, 2021, pp. 125-141.
  4. Roenneberg, T., et al. “Life between clocks: daily temporal patterns of human chronotypes.” J Biol Rhythms, vol. 18, no. 1, 2003, pp. 80-90.
  5. Taillard, J., et al. “Sleep timing, chronotype and social jetlag: Impact on cognitive abilities and psychiatric disorders.” Biochem Pharmacol, vol. 191, 2021, 114438.
Melissa Blake, ND
Melissa Blake, ND obtained her naturopathic medical training from the Canadian College of Naturopathic Medicine in Toronto. Dr. Blake has over 10 years of clinical experience. She takes a personalized approach in her clinical care that involves finding the root cause of disease with a strong emphasis on mindfulness and research-based natural therapies. In 2019, she transitioned to a part-time, virtual practice, a change that accelerated her interest in the impact of digital technologies in healthcare. In her current role at Metagenics as a Product Manager, Dr. Blake works with an amazing team of talented individuals, creating digital solutions that increase access and support adherence so that both patient and practitioner achieve the best possible results.

In her spare time, she enjoys having fun with her family, being in nature, playing piano, and studying for a master’s degree in counselling psychology.

10.14.24 Voter Empowerment Alert

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10.14.24 Voter Empowerment Alert

ORDER YOUR “MY BODY MY VOTE” T-SHIRT TODAY 

10.14.24 Voter Empowerment Alert

The 2024 election will be, yet again, the most consequential election of our lives.
Women’s health and voting rights are inextricably linked. Our votes can save lives, restore bodily autonomy, and transform the country into a place where women and people assigned female at birth are full citizens again. As part of our #4Her2024 Get Out the Vote campaign, the NWHN, Sarah Epperson, and NOISE FOR NOW bring you this exclusive T-shirt so that you can proudly identify as a women’s health voter. 90% of the proceeds go right back to the NWHN’s work. Preorder today.

VOTER TIP OF THE WEEK

Check out Vote 411’s Healthy Voter Checklist here.

Get more free voting tips and resources at our Voting HQ Page.

ELECTION NEWS

– Election 2024: Trump campaigns in Nevada; Walz visits Minnesota after Obama rallies for Harris.

– Abortion has passed inflation as the top election issue for women under 30, survey finds.

– Women voters revisited: inflation, abortion, and increased motivation in the 2024 Election countdown.

– Feeling stressed about the election? Here’s what some are doing and what they say you can do too.

– Harness the power of your vote: A young voter’s guide for 2024.

WOMEN’S HEALTH ISSUE EDUCATION

– Georgia Supreme Court reinstates abortion ban amid legal battle.

– Supreme Court declines Biden’s appeal in Texas emergency abortion case.

– A dramatic rise in pregnant women dying in Texas after abortion ban.

– LGBTQ+ women face disproportionate rates of mental health issues and barriers to care.

– Opinion: Telehealth can reduce chaos and confusion in reproductive Care—especially in states with abortion bans.

– I lived it: I had a postpartum hemorrhage: Why maternal health needs a champion. 

NWHN Trusted Resource Highlight

Policy update: NWHN Advocates for Abortion Legislation on Capitol Hill.

In Solidarity,
The National Women’s Health Network

Make sure to bookmark our GOTV web page so you never miss an update.

Donate Today

The post 10.14.24 Voter Empowerment Alert first appeared on NWHN.

3 Pregnancy Safe Exercises To Try

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3 Pregnancy Safe Exercises To Try

Pregnant? Try These 3 Pregnancy Safe Exercises for All Trimesters

Welcome, pregnant moms! As you embark on the beautiful journey of pregnancy, it’s important to prioritize your fitness and well-being. Staying active throughout your pregnancy offers endless benefits, like increased strength, minimized aches and pains, and improved preparation for childbirth and postpartum recovery. In this blog post, we’ll explore three safe and effective exercises that you can practice at any stage of pregnancy. Remember to always listen to your body and modify exercises (especially in that third trimester!) as needed to ensure a comfortable and enjoyable fitness routine. These three pregnancy-safe exercises are just a small peek into all the moves I teach in the KnockedUp Fitness Membership. Not only will you get a day-by-day workout schedule, but I’ll also walk you through how to safely and comfortably adjust each movement to your comfort level. You can learn more about the membership RIGHT HERE.

Pregnancy Safe Exercises

Exercise 1: Full Body Rotation

3 Pregnancy Safe Exercises To Try

During pregnancy, the front of our hip flexors tends to tighten due to postural shifts. The full-body rotation exercise helps create space and relieve pressure in the hips. Here’s how to perform it:

1. Stand with your left leg slightly forward and lift your left heel, lengthening your body upwards.
2. Rotate your torso to the left, allowing your pelvis to follow the movement. Engage your core lightly, starting from the base of your pelvis and under your belly.
3. Add arm movements by reaching your left arm forward and your right arm backward. Feel the stretch and openness through your body.
4. Return to the center and repeat the rotation on the opposite side, lifting your right leg and rotating your torso to the right.
5. Perform the exercise slowly and with control, focusing on maintaining a light core connection and feeling taller with each rotation.

Exercise 2: Squats

pregnancy safe exercises squat

Squats are an excellent exercise for building lower body strength and maintaining mobility during pregnancy. They also complement the full-body rotation exercise. Follow these steps to perform squats safely:

1. Stand with your feet shoulder-width apart or slightly wider. Maintain a light core connection.
2. Lower your body down into a squat position, ensuring your knees track over your toes and your spine stays upright.
3. Engage your quads, hamstrings, and glutes as you rise back up.
4. To add variation, incorporate squat pulses by finding a comfortable range of motion and performing small, controlled movements up and down.
5. Keep the focus on maintaining a light core connection and engaging the muscles in your legs and pelvic floor.

Exercise 3: Spinal Articulation with an Exercise Ball

pregnancy safe exercises

Maintaining spinal mobility during pregnancy is essential for preventing back pain. Using an exercise ball, you can perform spinal articulation exercises to keep your spine supple and strong. Here’s how:

1. Kneel on a mat or cushion, ensuring your knees are comfortable and protected.
2. Begin by tucking your chin and slowly rounding your spine, vertebra by vertebra, until your hands are resting on the exercise ball.
3. Press into the ball, opening your chest and maintaining a light connection with your pelvic floor.
4. Activate your mid-back muscles as you slowly articulate your spine back up, focusing on control and maintaining an open chest.
5. Perform the exercise slowly, allowing your spine to move through its full range of motion while engaging your core and supporting your lower back.

See These Pregnancy Safe Moves in Action

If you’re more of a visual learner, you can follow along on the video where I demonstrate each move!

Staying fit during pregnancy is crucial for your overall well-being and preparing your body for the journey ahead. Incorporating safe and effective exercises into your routine can help you feel stronger, minimize discomfort, and support your postpartum recovery. Remember to listen to your body, make modifications as needed, and consult with your healthcare provider before starting any exercise program.

If you’re looking for more personalized guidance and support throughout your pregnancy fitness journey, try out our Knocked-Up Fitness Membership. Our prenatal membership offers group coaching, personalized help, trimester-by-trimester workouts, and answers to your questions, from preparing for pregnancy to postpartum recovery. You can learn more and sign up RIGHT HERE.

What I Read: October 2023

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What I Read: October 2023

What I Read: October 2023

The Dead Romantics by Ashley Poston

After loving Ashley Poston’s most recent book THE SEVEN YEAR SLIP I was super curious to read her first romance.

This book is a unique twist on the romance genre. Florence Day is the ghostwriter for one of the biggest romance writers. She can also talk to ghosts… and ends up falling in love with a ghost who is also the editor of the book she’s currently working on. All this is going on while she’s also back in her hometown mourning the death of her father who owned the town’s funeral home.

I appreciated that this book went in some directions I was NOT expecting, but it felt like it could’ve been about 50 pages shorter. Having read THE SEVEN YEAR SLIP too, I feel like the two books have a lot of similarities as they both strongly deal with grief and it started to feel repetitive for me personally.

My Rating: 4/5 Stars ★

 

The Woman in Me by Britney Spears

The memoir everyone is talking about.

Growing up I was a big Britney Spears fan, but I haven’t followed along too closely with recent news beyond the big headlines. Her memoir is a heartbreaking look at everything she’s been through. In the end, my heart ached for her and it left me thinking about the “price” of fame, especially for women.

Highly recommend listening to the audiobook which was read by Michelle Williams.

My Rating: 5/5 Stars ★

 

Maybe Once, Maybe Twice by Alison Rose Greenberg

Romances have been a bit hit-miss for me lately, but this one hit. Something about it felt different for me — it’s not too saccharine, it’s complex, and the emotions felt really real.

It’s about a 35-year-old singer/songwriter on the verge of (finally!) making it big. She had previously made an “if we’re both single at 35” marriage pact with two different guys. One of them is her best friend, Garrett, who she has always had a thing for but the timing just never seemed to work out for them. And then there’s her former camp boyfriend, Asher, who is now a mega-famous actor.

The book is told in multiple timelines going back and forth between the past with Garret and Asher and Maggie’s present. I was not sure where it was going to go (rare in a romance!) but ended up loving the journey.

My Rating: 4.5/5 Stars ★

A Journey of Self Discovery

By
1_healthytip
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A Journey of Self Discovery

A Journey of Self Discovery

Each month I honor one of our fit fam members. Our fit fam includes weight lifters, runners, ab challengers,  social media followers, and what I like to call our “yoga hotties!” Yep, these peeps know how to rock their yoga with consistent practice, leaving them feeling HOT!


This month, my client spotlight is Courtney. She is a yoga hottie. 

From Courtney:

I
knew her
and
her daughter Belle. I have been doing yoga for 6 years with
Kathy.

Before starting this journey I
was in an unhealthy marriage that I refused to acknowledge to myself
or anyone else. I gave up numerous opportunities from the time I was
17 to be with this man and I believed I could make it work and make
it better. I had two young children that needed their world to be ok.
And then I started getting sick, serious kind of sick, requiring
surgeries and major medical intervention. Once, so driven and goal-oriented, I had somehow lost my way and lost connection to my self.

And
then Kathy said those words I will always remember, “yoga is a
journey of self-discovery” and I have never looked back. Health
is dynamic and requires commitment and dedication. Health requires
active participation in life-affirming actions, like yoga.

My

goal
is
to
continue on the health
and fitness
journey
with
Kathy.

Kathy
is an exceptional trainer and yoga instructor.

The
goals that
she has
helped me achieve are self
care, discipline,
increased
mobility and flexibility. As
a nurse, I know that our health is our greatest wealth.

Preserving
my health through yoga has been an amazing journey that has been
supported every step of the way by Kathy’s commitment and dedication
to our yoga class.

I
have gained inner
strength as well as physical strength.
I
have often told Kathy that attending her yoga class these past 6
years has been a life-line for me during an extremely challenging
time in my life. It gave me a framework to learn and understand the
importance of grace under pressure. It gave me a connection when I had
no other connection in my life. It gave me hope by keeping me moving,
and as long as I was moving, I was moving forward in life.

Health
is your greatest wealth and time is your greatest asset. Kathy Dolan
respects and honors each of our abilities to foster healthy habits in
our lives by providing a myriad of fitness classes and time-honored
approaches to healthy living. I will always be a part of Kathy’s fitness world.

Fun Facts


My favorite saying used by Kathy is: “Yoga
is a journey of self-discovery.”

The best part of the training
: “Doing
what you think you cannot do.”


Favorite
“cheat food: “Sour
gummy bears”

Where
do you see yourself a year from now: “Doing
yoga 4-5 days a week every week”

.

Any other comments: “Would
you consider doing a yoga retreat, where we get to join you for a
weekend, where we get to do yoga 2 times a day?”

Who
would you like to thank?

“Kathy
and Belle, because as a family you both make this fitness world
possible for all of us.”



Trainer Comments:

Our daughters are the same age and we started seeing more and more of each other as our girls grew closer through playdates and activities. One day I invited Courtney to one of my yoga classes, and after a while, she took me up on my offer. I’m pretty sure this was her first class and I wanted to give her lots of encouragement as I know what it feels like to be the new one to yoga class. One class led to another and Courtney became a regular!  As we went along, I sensed some stress and knew she was going through a hard time in her personal life. 


Many times during savasana, emotions will rise to the surface and can sometimes be so overwhelming. I see it often as a yoga leader. It is a healthy form of release.


Leading yoga classes for almost 20 years now, I see this sort of release and transformation all the time. Yoga really is “a journey of self-discovery” and honestly some people bail quickly if it gets uncomfortable. Courtney stuck with it. Being alone inside one’s own head can get scary.


I am a single mom of three. I remember going through a divorce and feeling like I was going to die. Overwhelmed is an understatement. Through all the hard times, my faith in something much greater than myself, my kids, and exercising kept me alive. I never stopped teaching during these hard days and would somehow pull myself together each and every time to go lead my followers, teach my classes, and train clients through some of their very difficult days. At times I would lay my head on my mat feeling emotional pain so strong it was paralyzing. At times exercise was my saving grace. I remember, as I lie there cueing the leg lifts and the ab crunches, I felt once again like I was part of something healthy and good and that we all have emotional pain to go through.  I knew that to sweat and take my mind off my troubles would rid my body of the stress and I would be okay.


I always managed to get through for my students and clients. If I cried during a class, no one knew because it looked like I was SWEATING! I have always been athletic without being overweight. In high school, I remember coming home and at the family dinner table, my brother told me I looked so skinny as I walked across my high school quad! I cried.  The only time I really felt overweight was when I was on birth control pills. I share all of this because all transformations don’t revolve around how much weight was lost.  My story is not the classic before and after with photos of a huge weight loss like the kind that consumes social media. Life-changing, the kind that comes with a stronger body and mind transformation. Change your mind, change your body. Unless you change the mindset, you will most likely go around the same mountain many times until you make real change. Change can be scary. Transforming takes energy. 

When I feel someone going through the pain of any sort of emotional devastation, I find myself giving advice, comfort, all while pushing exercise, yoga, meditation, prayer, and health. I believe in the power of doing the work not only with the body but with the mind because I have lived it. 


Courtney’s story is a story of a mind and body transformation, much more than just the body. When you feel weak, thin, and low, some people have zero appetites and exercise takes a tremendous amount of mental strength. 



I am beyond proud to be a part of this beautiful transformation. You are not only a client but a dear friend and I am grateful our paths connected. Congratulations Courtney! You are a YOGA HOTTIE!






Kathy Dolan, ACE Fitness Pro, Health Coach, Personal Trainer, Yoga Instructor, is a self-employed business owner. Kathy Dolan is a master trainer with years of experience with the secrets to real results! You will find her teaching and training clients at a gym in the San Diego area or on the Class It Up Virtual Studio, and writing health and fitness programs for clients of all ages. She enjoys spending time with her three kids whether it’s in the mountains or on the seashore. 

. 

Watch the Use of Colored Contacts this Halloween

By
1_healthytip
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0
Watch the Use of Colored Contacts this Halloween

Eye Injury Prevention Month is observed every October to promote awareness about eye safety and prevent injuries

Watch the Use of Colored Contacts this Halloween

“Wearing colored contacts may seem harmless. But beware: colored contact lenses can severely damage your eyes if you don’t buy them with a prescription. They can even cause permanent blindness if they’re not fitted by an eye specialist.” according to American Academy of Opthamology (AAO)

“Consumers need to know that permanent eye damage can occur from using non-prescription lenses,” says Thomas Steinemann, MD, an ophthalmologist at MetroHealth Medical Center in Cleveland, Ohio, and member of the American Academy of Ophthalmology. “I have seen far too many serious cases in both children and adults from using decorative lenses.”

Is It Safe To Wear Non-Prescription Colored Contacts?

It is not safe to wear contact lenses that were not prescribed especially for you. This includes contact lenses purchased without a prescription and contact lenses prescribed for someone else. Your eyes are at risk of serious harm — and potentially blindness — when you wear contact lenses that were not prescribed specifically for you.

Contact lenses advertised as ‘one size fits all’ or ‘no need to see an eye doctor’ are not safe. The ‘one size fits all’ claim is misleading and dangerous. Contact lenses must be tailored to each individual. Lenses that are not the correct size for your eye may result in serious harm and could destroy your vision.

Poorly fitting contact lenses can scratch your eye — or worse

  • Corneal abrasions,
  • Corneal ulcers, and
  • Bacterial infections like keratitis, which are painful and potentially blinding.

Colored contacts also might let less oxygen through to the eye. This is because the paints and pigments make the lenses thicker and less breathable.

Treating this damage can require eye surgery, like a corneal transplant. And treatment doesn’t always work. People have been blinded by colored contact lenses.

How to Buy Colored Contacts?

  • Get an eye exam from a licensed eye care professional. They will measure each eye and talk to you about proper contact lens care.
  • Get a valid prescription that includes the brand name, lens measurements, and expiration date.
  • Buy the colored contacts from a retailer who asks for a prescription.
  • Follow the contact lens care directions for cleaning, disinfecting, and wearing the lenses.
  • Never share contact lenses with another person.
  • Get follow-up exams as directed by your eye care provider.

For further details visit: https://www.aao.org/eye-health/halloween-cosplay-colorful-contacts-eye-safety

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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