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Breastfeeding and Breast Cancer – HealthyWomen

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Breastfeeding and Breast Cancer – HealthyWomen

Laurel Post always knew she wanted to breastfeed.

But her plan to nurse her son for at least two years was derailed after 15 months when she was diagnosed with an aggressive form of breast cancer. If she’d had time to prepare, Laurel could have pumped and stored her own milk. But she needed to start chemotherapy, followed by a double mastectomy, as soon as possible.

Just like many other women, Post had to adapt and change her plans because of breast cancer. Unlike Post’s baby, though, some infants still require the bulk of their nutrition from breast milk or formula. So, what happens if you’re breastfeeding while you’re diagnosed with cancer or if you want to breastfeed after treatment?

All is not lost.

Yes, breast cancer may alter your plans to breastfeed. But in many cases, depending on your treatment plan, you can still breastfeed, though it might be different from what you had originally envisioned.

Breastfeeding is a journey of ups and downs for many women — even without a complication like a cancer diagnosis, said Kathleen Dudley, CRNP-PC, IBCLC, a pediatric nurse practitioner and lactation consultant and member of HealthyWomen’s Women’s Health Advisory Council. But you need not feel alone. “Your medical team and lactation consultant can help you make a plan to fit your and your baby’s needs for your specific situation,” she said.

Here’s what you need to know about breastfeeding during and after a breast cancer diagnosis and treatment.

Breastfeeding after surgery without further treatment

Breastfeeding and Breast Cancer – HealthyWomen

Sometimes surgery is the only treatment needed to treat breast cancer. In that case, you may be able to pump and freeze a supply of breast milk before your surgery and resume once you heal and all the medicine is out of your system.

Anesthesia and some pain medications (like narcotics) can transfer to breast milk, so make sure to ask your healthcare team how long to wait for the medicine to clear from your body.

If you’re considering taking herbs or other medication to stimulate milk production if your milk supply is low after taking a break, make sure to first consult with your healthcare provider (HCP).

Breastfeeding during chemotherapy

Chemotherapy drugs can pass through a mother’s body and into her breast milk, so women undergoing this type of treatment are advised against breastfeeding.

If you’re breastfeeding but must wean your baby to receive chemo, you can continue to pump to keep up your milk supply. However, that milk must be discarded. Some women may be able to resume nursing after their HCP says it’s safe.

One thing you should know is that studies show that chemotherapy can negatively impact the ability to produce milk (or halt it altogether) for some women.

Breastfeeding while taking hormone-blocking drugs

Breastfeeding while taking hormone-blocking drugs

Hormone-blocking drugs like tamoxifen and aromatase inhibitors are commonly used to help reduce breast cancer recurrence. They work by blocking estrogen and are usually taken for at least five years following surgery.

Dudley advised against breastfeeding while taking a hormone-blocking drug, since the drug can be passed to the baby through breast milk.

A recent trial of women who paused their hormone therapy for up to two years to become pregnant and then breastfeed suggests that some women may be able to safely take a break from hormone-blocking drugs, depending on their treatment stage and other factors.

Breastfeeding and lumpectomy

It’s often possible to breastfeed after a lumpectomy (also called a partial mastectomy), which removes a tumor and healthy tissue surrounding it. However, because nerves and milk ducts are often disrupted, the treated breast may not produce enough milk.

Breastfeeding after radiation

You can breastfeed after radiation, which is given to most women after a lumpectomy. However, radiation may make your skin tender and painful to touch, like a bad sunburn or scalding to the area, or its elasticity could be compromised, making it difficult for the baby to latch. Talk to your HCP or radiographer about how to treat an irritated breast. Options include special creams and pads, mild over-the-counter pain relievers, and hot or cold compresses.

Radiation may also make milk appear darker and thicker — but that’s not dangerous. Even so, you might be more comfortable not breastfeeding from the radiated breast. And that’s OK. One breast is often able to produce enough milk to feed a baby — even twins!

If inadequate milk supply is a concern, using a breast pump in between feedings can often help with milk flow. Keeping an eye on your infant’s weight can help you know if the baby is getting enough milk from one breast. If not, you can supplement with formula or use a milk bank, where you can obtain pasteurized donor human milk.

Breastfeeding and the fear of cancer recurrence

The fear of cancer returning is an extremely common and normal concern among survivors, and some women might fear that breastfeeding could cause their cancer to recur. However, there is no evidence that breastfeeding will cause your cancer to come back. In fact, breastfeeding lowers your risk of getting breast cancer in the first place, although there is less research about the connection between breastfeeding and a recurrence of breast cancer.

Fed is best

Fed is best

While it’s common knowledge that breastfeeding can benefit both baby and mother, not every woman can, or wishes to, breastfeed. For some, bottle feeding may be more convenient, or there may be a lack of support in the workplace.

Whatever your decision or circumstances, there’s no need for guilt. Some research, including this study, has found “no significant difference” in health or intellect between breastfed and formula-fed babies.

Though the memory still stings for Post, she felt fortunate that her son was old enough to receive the bulk of his nutrition from solid foods when she was forced to quit breastfeeding. “There are so many other ways to bond with your infant,” she said.

Dudley reassures all mothers in a similar circumstance with this advice: “If you have to take a break from breastfeeding during certain phases of your treatment, or you have to cut your breastfeeding journey short to ensure you receive proper care — it’s OK. Your baby is lucky to have a mom working so hard to take care of them while also making sure she cares for herself!”

This educational resource was created with support from Daiichi Sankyo and Merck.

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How can women find order in their lives when they are pulled in all kinds of different directions?

Why is it so important to begin the day with God?


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Nordstrom Sale 2024 – Sarah Fit

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Nordstrom Sale 2024 – Sarah Fit

July is well underway, and you know what that means—it’s time for the annual Nordstrom NSale! Now, before you roll your eyes and think, “I don’t need to buy anything,” hear me out. This isn’t about mindlessly filling your closet with trendy pieces you’ll never wear. Instead, it’s a fantastic opportunity to snag a few high-quality staples and basics that can refresh your wardrobe without breaking the bank.

Why the Nordstrom NSale is Worth Your Attention

The Nordstrom NSale is one of the best times to invest in essentials that can elevate your everyday look. Think about those items you reach for time and time again: a perfectly fitting pair of jeans, a classic white tee, or a versatile blazer that goes with everything. These are the pieces that form the foundation of your wardrobe, and getting them at a discount is just smart shopping!

It’s also a great time to stock up on kid items that they may

Must-Have Staples to Look For

  1. Classic Denim: Whether you love skinny, straight-leg, or boyfriend jeans, the sale is a great time to invest in a quality pair that fits you just right. I love Mother and AG jeans. I size down one size in both.
  2. White T-Shirts: You can never have too many. They’re perfect for layering or wearing solo for a clean, crisp look.
  3. Versatile Blazers: A good blazer can take you from work meetings to weekend brunches effortlessly. Look for neutral colors that you can pair with anything.
  4. Comfortable Sneakers: With all the running around we do, a pair of stylish yet comfortable sneakers is a must. I grabbed two pairs and plan to return one. I linked below.
  5. Bra and Underwear Refresh: Find a couple of dresses that you can dress up or down, making them perfect for any occasion.

How to Shop Smart

  • Make a List: Before you dive into the sale, take inventory of your current wardrobe. Identify the gaps and prioritize what you truly need.
  • Set a Budget: It’s easy to get carried away with all the great deals, so set a budget and stick to it.
  • Quality Over Quantity: Focus on buying fewer, better pieces that will last you longer. Quality is key when it comes to wardrobe staples.

Final Thoughts

Remember, the goal is not to buy just for the sake of it. Instead, think of this sale as a chance to thoughtfully update your wardrobe with pieces that make you feel confident and put-together.

Nordstrom Sale 2024 – Sarah Fit

Oxygen Challenge 8 Category Winners

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Oxygen Challenge 8 Category Winners

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Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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This year, we had an incredible turnout of amazing women who challenged themselves physically, mentally and emotionally through Oxygen Challenge 8. Five athletes stood out and today, we recognize them for their individuality, perseverance and dedication to Oxygen.

Oxygen Challenge 8 Category Winners
(Photo: Nneka Gerrard)

Biggest Transformation: Nneka Gerrard

  • Age: 34
  • Location: Raleigh, NC
  • Occupation: HOTWORX Franchise owner
  • Team: Coach Sohee

“Oxygen Challenge 8 came at the absolute perfect time in my fitness journey. When I first saw a post about signing up, I was nine months postpartum and having the hardest time I have ever had in my life staying consistent with my nutrition and exercise. I always knew that with my first pregnancy, changes would happen to my body that I’ve never experienced before. But as a former trainer and bodybuilder, I thought that once my body felt like mine again, I could jump right back into my usual routine of lifting weights and dance classes. I had started over in the past, but nothing prepared me for the disconnect I felt from my own strength, will, and balance.

Though I found myself getting more and more discouraged by the fact that everything in the gym felt foreign to me, where I was physically and mentally felt familiar. I reminded myself of the countless postpartum clients I have had that I have told to give their new bodies the love and grace they deserve. As I embark on the journey of opening up a HotWorx fitness studio with my husband, I knew the story I told of my postpartum fitness journey I wanted to tell was one of patience and self-love. 

Joining OC8 was just community I needed. The women posting daily in the message boards were so motivational to me. There were moms with multiple kiddos who reminded me how important it was to make time for my health and how those benefits lend themselves to every aspect of who I am. And Coach Sohee’s program was so similar to my own lifting style that it was the perfect way for me to comfortably push myself and find my strength again. My inspiring message would be to all my fellow mamas on their own postpartum journeys: Your new body deserves all the love, time, attention, and praise as your old one. Give yourself all the grace you need; nobody’s path will be the same.”

                                                                                          — Nneka Gerrard

Ashley Anderson
(Photo: Ashley Anderson)

Fittest Mom: Ashley Anderson

  • Age: 37
  • Location: Oregon, WI
  • Occupation: Functional Medicine Nutritionist
  • Team: Coach Sohee

“I love Oxygen magazine for its cut to the chase workout inspiration and its dedication to feature strong women. I picked up my first Oxygen magazine when I was 18 years old in college. Shortly after, I became a group fitness instructor and personal trainer to make some extra cash, have fun, and keep my health in check. I did not realize this choice would end up influencing my health and wellness for a lifetime. I have been in the nutrition and fitness field for almost 20 years now and have seen it evolve multiple times (Tae Bo anyone?).

In 2008 I got married, graduated with a bachelor’s degree in Health, Human Performance, Recreation, and Coaching, and worked as a wellness specialist/nutritionist. My husband and I have four kiddos, all under the ages of 10. Being a mom is my top priority, my proudest accomplishment, and what brings me the most joy in life. In 2013 I lost my best friend, my mom, to ALS. It was around this time I began to have autoimmune issues that left me with chronic pain and anxiety. Left with what seemed like limited options, I took it into my own hands and discovered the field of functional medicine. It completely changed my life. So much so, I couldn’t wait to help others in similar situations, so I went back to school for a master’s degree in human nutrition functional medicine and opened my own nutrition practice. This fall I will be starting the doctorate of clinical nutrition program at the University of Western States. To say nutrition and fitness are my passions would likely be an understatement. Helping others live their most energetic lives, free of pain, strong, and healthy, is a blessing I am grateful to be a part of. 

This was my second year participating in the Oxygen Challenge. I chose to participate in 2021 because I was busy with work and school and wanted to follow someone else’s workouts instead of coming up with my own. I also like to learn from others in the field, try new things, and continue to perfect form. I had so much fun in 2021! The women in the challenge were inspiring, motivating, and supportive. There is a camaraderie amongst the women that hooked me, so it was a no brainer to sign up for OC8. Both coaches for OC8 were fantastic. I ultimately chose to focus on Sohee’s program, going back to coach Carmel after OC8 was complete. Physically, I gained quite a bit of strength in my glutes, legs, and core. Mentally, I learned to slow down, embracing the 2-3 minute rest periods between sets. I really appreciate Sohee emphasizing rest periods in the program, as this was something I was not great at prior to the program.”

                                                                               — Ashley Anderson

Donna Blackton
(Photo: Donna Blackton)

Fittest Masters Athlete: Donna Blackton

  • Age: 56
  • Location: Cary, NC
  • Occupation: Mom/Grandma
  • Team: Coach Sohee

“I was coming out of physical therapy for shoulder problems at the start of OC8. I read through the programs, started with the two teams, then chose Coach Sohee’s program so I could be gentler on the shoulder. My goal was to maintain or improve my body while working around the injury.

Thanks to this program my mentality has changed from being frustrated with a setback to succeeding with that setback! Sohee’s Instagram posts REALLY hit home with my strict eating. I totally transformed from that way of thinking. That is a win for life! Also on her program we had Wednesdays off – never before  have I changed my workout days. I reluctantly tried this and is now my NEW schedule! My body responded well to that! (Best tip from this challenge!)

I have always loved the online community, I have met and remained friends with quite a few like minded women.. you could always jump online for support wether it be fitness or life related.

Any reader who is on the fence about a program: DO IT. I have been doing the OC challenges since OC3, and I can seriously say I have learned a LOT every single time, whether it was about, weight training, nutrition, family, or life.”

                                                                                              — Donna Blackton

Sonia Morris
(Photo: Sonia Morris)

Biggest Team Player: Sonia Morris

  • Age: 49
  • Location: Liverpool, England
  • Occupation: Retired Registered Care Manager
  • Team: Coach Sohee

“My goals for this Oxygen Challenge were to build on my physical strength in my legs, given my recent diagnosis of severe osteoarthritis in my right knee (still awaiting ortho consult at time of answering this question) and to learn and develop new skills from the coaches to be able share to other others.

The hardest part of the program was psychologically accepting my limitations for some of the exercises, thankfully given prior knowledge of OC6 and OC7, I learned how to make the program work best for me by switching out and modifying exercises.

The community aspect of this challenge allows the opportunity to build friendships, offers accountability, builds confidence emotionally and offers a form strength, courage and safe space.

 To be part of a team of over 1200 women in 3 challenges (OC6,7,8). Wow so uplifting knowing you are not alone. We all can choose how much we want to share or give of our 90 days journey together as the common goal.”

                                                                                                        — Sonia Morris

Stephanie Lewis-Vance
(Photo: Stephanie Lewis-Vance)

OC8 Rockstar: Stephanie Lewis-Vance

  • Age: 53
  • Location: Northern Virginia
  • Occupation: Analyst for the Department of Defense/High School Crew Coach
  • Team: Coach Sohee

“Being an eight-year Oxygen Challenge participant, I believe each challenge after the next has helped build who I am today.  Oxygen Challenge 8 was the icing on the cake!  Between the amazing coaches, the challenging programs and the tremendous group support, I myself have become an evolution. I can honestly say I’ve never been part of such a fantastic experience where I was able to walk away with inner and outer growth, confidence in my yearly progression and probably the biggest of all things, women that I call Sisters.  Oxygen Challenge 8 even helped me better deal with peri-menopausal hormone craze – fitness makes everything better.

A later in life fitness enthusiast (jumping in at age 40 and turning 53 on September 26), I’ve learned to find inspiration in everything I do and to be focused but not so serious. I feel you have to have a passion for what you’re doing or it will become chore vice something you can truly enjoy and commit to. I love the power and strength I feel in weight lifting whether it be 5 pounds or 500 and my husband and I conquer the weights (and all the Oxygen Challenges) together. Distance running was a go to staple until an achilles injury and major surgery halted that. But, I love being outside, particularly on the water. My true passion is rowing.

It’s a proven fact that young ones watch and emulate what we big people do. But, we big people can learn from our children too. My son is my inspiration for rowing. He was an incredibly gifted rower through high school plus one additional year.  Watching him intrigued me. It was then his coach and another coach for a local adult team that approached me, one saying “You need to come coach with me,” and the other saying “You need to come row with us,”.  So, long story medium, I now do both and spend nine months of the year on the water –  half of it coaching a high school team and the other half rowing myself – Go Hylton!  Go Prince William Rowing! Passion for rowing just doesn’t seem to cover it though. I’m literally having the time of my life.

Health, nutrition and fitness were not always forefront in my life. At my heaviest, I was 250 pounds and 58 percent body fat. My Dad (always hovering between 350 and 450 pounds himself) and I started a six month fitness challenge together in late 2011.  Mid way through, he succumbed to his obesity complications. It was from then forward, my health became my priority. I lost 100 pounds, floundered a bit and then came across the Oxygen Challenges.  I had done quite a few challenges up to that point, but it was the OC’s that became so pivotal to my successes.

                                                                                                             — Stephanie Lewis-Vance

Enjoy Convenient and Nutritious NDIS Meals Delivered Right to Your Doorstep – Lazy Girl Fitness

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Enjoy Convenient and Nutritious NDIS Meals Delivered Right to Your Doorstep – Lazy Girl Fitness

Enjoy nutritious, NDIS-approved meals delivered to your doorstep. Hassle-free, delicious & healthy eating made accessible!

The National Disability Insurance Scheme (NDIS) is an Australian government initiative that provides financial support and resources to individuals with disabilities. It aims to enhance their quality of life, promoting independence while ensuring access to necessary services and assistance for everyday activities.

To NDIS meal delivery service

The National Disability Insurance Scheme (NDIS) plays a vital role in enhancing the quality of life for individuals with disabilities in Australia. One crucial aspect of this support is ensuring access to nutritious meals that cater to specific dietary needs and preferences. “NDIS Meals Delivered” is an innovative service designed to provide delicious, balanced meals right at the doorstep of NDIS participants. This initiative not only alleviates the stress of meal preparation but also promotes independence and well-being among those who may find traditional cooking challenging due to physical or cognitive limitations. With a focus on variety, nutrition, and convenience, NDIS meals delivered aim to empower participants by enabling them to enjoy healthy dining experiences tailored specifically to their lifestyles. As we explore this service further, we will highlight its benefits, implications for health and wellness, and how it addresses the unique requirements of individuals within the NDIS framework.

Enjoy Convenient and Nutritious NDIS Meals Delivered Right to Your Doorstep – Lazy Girl Fitness

Importance of a balanced diet for NDIS recipients

A balanced diet is crucial for NDIS recipients, as it supports overall health, enhances physical functioning, and boosts mental well-being. Proper nutrition helps manage existing conditions and prevents future complications, enabling individuals to lead more active and fulfilling lives.

Understanding NDIS Meals

Definition of NDIS meals

NDIS meals refer to food services designed for participants in the National Disability Insurance Scheme. These meals aim to meet dietary needs and preferences, ensuring nutritious options that cater specifically to individuals with disabilities, and facilitating improved health and well-being.

The significance of tailored NDIS meals for individuals with disabilities

Custom NDIS meals play a crucial role in enhancing the well-being of individuals with disabilities. These specially designed dietary plans meet unique nutritional needs, promoting health, encouraging independence, and ensuring that every person can enjoy appetizing meals suited to their preferences.

Discuss the range of dietary requirements that can be catered by NDIS meals

NDIS meal services accommodate various dietary needs, including those related to allergies, intolerances, and specific medical conditions. They provide options suitable for vegetarians, vegans, and individuals requiring gluten-free or low-sugar diets, ensuring tailored nutrition supports diverse participants effectively.

The Conveniences of NDIS Meals Delivered to Your Doorstep

Discussion on how NDIS meal delivery service makes life easier

The NDIS meals delivery service significantly enhances daily living by providing convenient, nutritious food options tailored to individual needs. This support alleviates stress for participants and their caregivers, fostering autonomy and promoting a healthier lifestyle through balanced meals delivered directly to homes.

Highlight the reliable and punctual delivery system

The standout feature of our service is the dependable and timely delivery system. Customers can count on their orders arriving as scheduled, ensuring efficiency and satisfaction. This commitment to punctuality and reliability sets us apart in the industry.

Explanation of how it helps in eliminating grocery shopping and meal preparation hassles

This service streamlines the grocery shopping and meal preparation process by providing pre-assembled meal kits, saving time and effort. Customers no longer need to plan meals or make endless trips to the store, simplifying their cooking experience tremendously.

The Nutritional Benefits of NDIS Meals

Detailing diverse and balanced meals offered under NDIS

The NDIS provides a variety of nutritious meal options that cater to individual dietary needs and preferences, ensuring participants enjoy balanced diets. These meals promote well-being and nutrition while accommodating diverse cultural backgrounds and specific health requirements for all clients.

Description of how these meals contribute to better health and well-being of NDIS recipients

These meals significantly enhance the health and well-being of NDIS recipients by providing essential nutrients, improving physical stamina, and fostering a sense of community. A balanced diet supports mental clarity, boosts mood, and promotes overall wellness necessary for daily activities.

Mention of the professional preparation and guidelines followed to maintain food quality

The emphasis on professional training and established protocols is crucial for ensuring food quality. Adhering to these standards enables food professionals to consistently uphold safety, hygiene, and taste, thereby guaranteeing that all products meet the highest industry expectations.

How to Apply for NDIS Meal Delivery Services

Step-by-step guide to the application process

This guide outlines the application process sequentially, detailing each step from preparation to submission. It emphasises essential tasks and tips for ensuring that all requirements are met smoothly, enhancing your chances of success throughout the procedure.

Explaining the documentation needed for applying

When applying, it’s essential to gather the necessary documentation. This typically includes personal identification, proof of residence, financial statements, and any specific forms required for the application process. Ensuring all documents are accurate will streamline your submission effectively.

Information about the approval process and estimated time to start the service

Details regarding the approval procedure and anticipated timeline for initiating the service are essential. Understanding this process will help clients prepare adequately, ensuring smoother transitions and clearer expectations about when they can begin utilising the services offered effectively.

7 Healthy Habits for 2021 (Programs, Tips, & More!)

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7 Healthy Habits for 2021 (Programs, Tips, & More!)

7 Healthy Habits for 2021 (Programs, Tips, & More!)

As the new year begins, many seek to begin the year with healthy habits. Whether you are planning to eat healthier, get more rest, begin a new workout, or enhance your existing workout routine, the first step is planning, followed by getting started.

When you make the best choice for you, motivation and energy come more easily. At NW Women’s Fitness, our personal trainers and food coaches are here to guide you through an effective plan that will work for you!

Let’s explore all the tips to help you begin the new year with fresh, healthy habits.

1. Jumpstart Your Health with NWWF Balance Habits KickStart Program

Balanced Habits Kick Start Nutrition Program

This year you can jumpstart your health with NW Women’s Fitness Balanced Habits KickStart program or add accountability with our Balance Habits Life program. Each of the exclusive programs are designed to meet your needs with short and long term options. Offering guidance, nutrition, and knowledge, the NWWF Balanced Habits programs can help you lose weight and get healthy in a smart way that is sustainable for life.

Balanced Habits pairs you with a BH Certified Food Coach who then works with you to create a personalized eating plan to achieve your goals while keeping your lifestyle, limitations, and preferences in mind. The program is based on the philosophy “there are no bad foods, just bad portion sizes” and is focused on balanced, practical eating. Without food eliminations or restrictions, you have the freedom to enjoy the foods you love, supported by your Coach who helps you develop the strategies which work uniquely for you.

Pre-register today to start seeing better results in 2021!

Due to the added challenges 2020 brought to many of our health and fitness goals…

We have lowered the price from $239 for members and $259 for non members to

Only $99 for this January 15th 2021 KickStart!

  • Member Price Only $99 until January 13th, 2021
  • Non-Member Price Only $99 until January 13th, 2021 (non-member includes 28 day virtual membership during KickStart)

To pre-register, please visit https://www.nwwomensfitness.com/nutrition/

2. Start with Small, Achievable Goals for the New Year

2021 Fitness Goals - Portland Women's Gym

Many people begin the journey to new healthy habits with lofty goals that are hard to maintain over the long term. Instead, why not start with small, achievable goals, like working out one more day per week than you have in the past or cutting out an hour of binge watching television each week.

As you succeed with these smaller goals you will be encouraged to keep moving forward accomplishing bigger goals and better habits throughout the remainder of the year. Take each new habit a step further, and soon you will see healthy habits form to last a lifetime.

3. Keep Your Goals Specific

Write Down Your Fitness Goals 2021 - Portland Women's Gym

Do not make vague goals for new healthy habits, rather choose specific and concrete goals which can be measured and have a timeline. Setting a vague goal for improving your health over the coming year will not get you as far as a well-thought out plan that includes a strategic meal plan (see NWWF Balance Habits above) and do-able workout sessions with one of our experienced personal trainers. Always choose a specific goal which you can realistically manage in the coming days and soon you will be well on your way to accomplishing healthy habits and goals in the new year.

4. Add Accountability to Keep You On Track

Workout with a friend 2021 - Portland Women's Gym

Finding a friend or a like-minded community can help you stick to your goal of creating healthy habits in the coming year. Ask a friend, who is also committed to new healthier habits, to commit to being your new gym partner or seek out a NWWF personal trainer to set weekly appointments to reach your unique goals. Another great option is joining a group fitness class, where workouts are fun and effective, and you can meet new friends who have like-minded goals.

Learn more about our virtual club memberships today!

5. Start Your Mornings Right

Start Mornings Early with Healthy Breakfast 2021

How you start your morning can have a profound and positive effect on your day. Get your productive day by making your bed and then preparing a healthy breakfast. A good breakfast is known to boost your metabolism, helping you better burn calories during the day. On top of that, a healthy breakfast helps replenish your brain and your muscles to get your body’s rhythm off to the right start.

6. Exercise Smart

Exercise goals in 2021 - NW Women's Fitness

Exercise offers long-term and short-term benefits. In fact, the benefits of exercise include lower levels of stress, better moods, and an enhanced ability to focus. Exercise can help you get your body fit as you lose unwanted weight, and for the long term, exercise can help prevent health problems, including heart disease and diabetes.

7. Sleep Well

2021 Goals - Sleep wellness

Restful sleep is the key to good health, allowing your body to rest and recover. Quality sleep helps improve cognitive performance and decreases the risk of anxiety and depression. Lack of sleep can also lead to weight gain over time.

Getting the proper rest starts with developing a healthy sleep ritual. A sleep routine allows your body to become accustomed to sleeping during specific hours. Consider using an app which plays ambient sounds or reading a bit before bed to help you fall asleep easily. Once you discover your unique circadian rhythm, you will easily find a healthy sleep pattern.

Count on the Team at NW Women’s Fitness Club to Help

NW Women’s Fitness Club, located in Portland Oregon, can help you get a jump start on a new year filled with healthy habits. From the NWWF Balance Habits programs to professional trainers to virtual group fitness classes, as well as massage and esthetic services, NW Women’s Fitness Club can provide the guidance you need to achieve your goals and create a healthier you.

To learn more about developing healthy habits, please call us today at 503-287-0655 or email us at  info@nwwomensfitness.com.

SO I MADE A LIST & CHECKED IT TWICE, BUT…

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SO I MADE A LIST & CHECKED IT TWICE, BUT…

SO I MADE A LIST & CHECKED IT TWICE, BUT…

Dear reader, if it’s not too late, I wish you a superb new year. Xmas ’20 came and went and is but a speck in the rear view mirror of an annus horriblis, but Santa kinda didn’t show up. Yes, it was different partly due to the pandemic having robbed us of the warm fuzzy festive experience that anchors the end of each year… but personally speaking, I have now become a Mum, and everything has seismically changed overnight. To others, there’s likely nothing revolutionary in my experience, but it’s new to me, and I’m overwhelmed by the intensity of it. My priority is this little bundle of love, and external experiences / material items seem less important than they’ve ever been. Whilst my body is recovering, my fitness activities are limited, and mainly anchored around long walks with a pram, as anything more hardcore is off the cards for now. So this year’s list is a post-xmas, New-Year-sales kinda list (and there are some decent bargains to be had!) tilted mainly towards my new lifestyle; gentler, slower fitness and wellbeing, with the little one in mind! Here’s a ‘top 8’ of things that I’ve found essential during pregnancy for slow fitness during Covid, relevant for both now and beyond! (PRE WARNING: some things are basically new-parent oriented). Click MORE to read the full list…

During pregnancy, I’ve really taken ‘maternity leave’ from Social Media and dedicated my conscious energy more towards nourishing my baby and other aspects of work life. I’ve been engaged in this writing venture for over ten years and whilst I totally love it, it’s also been quite wonderful to switch off from it fully for the first time in years. Having said that, I’ve not been able to help myself and have found myself perusing Instagram and Stories here and there for a little hit and a fix! I do miss the creative process – writing about all things health-related, heading off on Active Escapes, sharing new recipes, exploring new restaurant masterpieces, and encountering fitness discoveries. Whilst I don’t intend to turn FOT into a full-blown preg-blog, I’ve been working with Personal Training clients for pre and post-natal purposes for years, and going through the journey myself it would seem a shame not to share some of the most useful exercises, thoughts, tips and bargains along with the way.

 

ITEM 1 – I’m going to start with something for him. Helly Hansen Outerwear. (Left = ‘Arctic Ocean Parka‘ in Ebony – £500, or Right = ‘HP Foil Light Jacket‘ in Navy – £190), though you can find these online at c. 20% discounted at present! GREAT FOR DAD & MUM PRAM WALKS (available for Women too).

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I’ve worked with Helly Hansen for years; I raced with them in Cowes Week and trained with world class teams of theirs. I grew up sailing in Sweden wearing Helly gear. In my mind, it remainis the most technical, sport-specific outerwear for the inclement weather associated with sailing. Now the UK gets wet and cold, especially during winter walks, which I’m taking plenty of right now with a pram! And given that national lockdowns continue to interrupt gym-going, husbands need protection from the elements, for when they’re out walking the baby, so mum can get her sleep in back home! Really, nothing protects better than the coat on the left; the Arctic Ocean Parka is as close to maximum protection without going for the full Aegir Offshore race suit (which given it’s bright red doesn’t exactly blend into the crowd). This is a heavy duty, warm, wind-proof, water-proof hyper-coat, which is breathable, and way lighter when on than you’d expect. Read more about it HERE, and prepare to be intrigued/impressed! I consider this the ultimate frigid-weather coat, but it’s not cheap at GBP500. The jacket on the right is still ultra technical and waterproof/windproof, but it’s more of a shell layer to wear over warmer under-layers, and it’s more affordable at GBP190.

 

ITEM 2:  Bump friendly clothes. LuluLemon Align Pants – on sale for 64 GBP vs 94 GBP RRP.

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These are an evergreen athleisure wardrobe piece, and they’re on decent sale right now. I’ve quite literally been living in the high waisted Align leggings. At first, I bought a couple of pregnancy-specific jeans and leggings but found none of them felt particularly flattering, and worse weren’t very comfy. During pregnancy, I found more than ever that I just wanted to wear materials which were super soft on my skin and not too tight. Whilst the Align pants are fitted and hugging, they don’t feel tight and the material is so soft that you forget you’re wearing them. I sized up twice during pregnancy, but I know they’re stretchy enough to wear in a postpartum world. That saves me having to buy clothes which I’ll never wear again. Did I mention how comfortable they are?!

 

ITEM 3: Feeling sickly during pregnancy? Sip away at a little refresher! Fever Tree ginger ale 8-pack, GBP 3.99 at Tesco – just 50p a serve.

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The first 3 or 4 months of pregnancy left me perpetually on the brink of vomiting – a testing experience to say the least. Coping mechanisms were required; one exceptional discovery which has stayed with me now, and will remain with me well into the future, has been ginger ale. The 150ml Fever Tree cans, whilst hardly nourishing, are a fabulous and light-weight refresher, with a mere 17 calories of impact, and 4g of sugar, which is less than a teaspoon. They punch way higher in the satisfaction stakes than their nutritional stats would suggest; i.e. alchemy.
– Ginger ale, I found, was able to settle my stomach and neutralise the feeling of sickness. A can comes with me anywhere and everywhere. Note; even though it’s known as ale, it’s non-alcoholic.
– There are also plenty of interesting flavours which keep me interested; i’m a big fan of the Aromatic Tonic Water with a little Angostura Bark.
ITEM 4: Buggy. Buggaboo Fox 2. Now 20% off at Mamas & Papas. £903.20 (Was £1,129), sale saving of £225.80.

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The pinnacle of pushchair engineering, this is my daily prop. It guarantees a 2 hour sleep for the baby, and a 2 hour walk for me, whilst pushing a weighted resistance sled (a.k.a. buggy). It’s the perfect excuse to get my 20,000 steps in each day, with low-impact exercise, that’s perfect for burning off pregnancy fat stores. For more on the benefits of walking, see my previous article HERE. This item isn’t cheap, but it needn’t go on sale, as it’s something that’s permanently in demand. This is a new year’s sale bargain  to my mind! Well, it is if you’ve just had a new baby at least – it’s probably not that relevant otherwise!

 

ITEM 5: Back relief….

As someone who’s a trained sports masseuse, and who loves the feeling of a great sports massage herself, Covid, lockdown and pregnancy-related back pain has been a frustrating combo. I found a few things very helpful aside from specific exercises to combat the pain.

i) A bath:
This has seriously been heaven-sent. Getting into a hot (not too hot) bath has really helped south any tired aches and pains. It has become a bit of a daily routine.

ii) Vastgun – the handheld massage gun :

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This was kindly gifted to me and has proven super useful over pregnancy. It’s an acquired taste – some people love a handheld massage device and some people quite dislike it. Whilst I personally prefer a good old fashioned sports massage with thumbs working out the knots in deep muscular tissue, the Vastgun has been awesome during the lockdown when it hasn’t been possible to visit a professional practitioner, and I really look forward to using it once I get back to my normal strength training as I know it’ll be perfect for to relieve muscle tension and knots post-workout.

iii) A helpful husband:
Get your husband to massage your back – I found Bio-Oil to be the best for me. It serves as an anti-stretch-mark oil, and really absorbed deep into the skin after a long hot shower or bath.

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ITEM 6: Pull Up Mate, GBP 99.95, down from GBP 120.

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Gymgoing is off the cards given Covid lockdown, and my conditioning isn’t what it once was, so I’m working my body back up to strength with this home gym equivalent from the good folks at Pull Up Mate. With this simple structure which is permanently assembled in my back garden, I can do Leg raises, Knee raises, Modified push ups, Dips, Chin ups and Pull-ups to name but a few.

ITEM 7: Alllll of the literature.

Someone said to me that ‘the best approach/method to parenting can sometimes be the instinctual maternal one’. It stuck with me, it’s comforting because mothers have been successfully guessing their way through parenthood for millions of years, guided only by the oral tradition. Still, babies aren’t little machines that take instruction, regardless of how prepared you are. As such, I personally like to arm myself with as much knowledge as possible, so that WHEN a panic unfolds, I don’t just throw my hands up in the air and manically search the answer online. I like to have a few tools at my disposal or have an idea of what to expect/what’s going on.

The other piece of advice that stuck with me was ‘if you decide to read parenting book methods, read as many as possible. Avoid sticking to only one as it’s one person’s idea’. So instead I read many… about 20, then formed my own aggregated conclusions. Some were utterly fascinating, whether you’re a baby kind of person or not. These fascinating books have totally impacted the way I chose to approach parenting, and I would be happy to recommend this reading for consideration, so here’s a brief TOP 3;

i) What Every Parent Needs to Know, Dr Margot Sunderland

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This has by far been my favourite book. Dr Sunderland’s approach reveals what neuroscience and neurochemistry can teach us about parenting that’s consistent with good social outcomes, and therefore how to make informed evidence-based decisions about how to optimise the way you care for your child. Reading this has been a real eye-opener for me, as it turns out babies are remarkably sophisticated and a baby’s brain development in the first year alone is astonishing. Dr Sunderland explains how screen time affects the child’s brain, and lends a particular focus on how love, nurture and play can contribute to your child’s social development, and disarm the stress and alarm systems that can seriously undermine their neural development as they age. My top book.

ii) What to Expect – The First Year, Heidi Murkoff

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This is perceived to be the holy scripture when it comes to babies, and is probably the book that most first-time parents turn to. It covers pretty much every practical thing you need to know month-by-month explaining everything you need to know for the first year with a new baby for example – shopping list for baby, feeding (breastfeeding/formula/preparing homemade baby food), charts for key development stages and sleeping habits and so much more. I read it before birth and I have been dipping back into it daily after birth; it just nails it for me.  

iii) Contented Little Baby Book – Gina Ford

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Possibly the most divisive book out there, the author is the Routine Queen, known to be one of the strictest and most decorated midwives. Dislike or love her methods, as a midwife she’s worked in the industry for a long time and countless parents have experienced material success using her methods. Personally, I like the idea of having a schedule around feeding, sleeping and playtime. I like to know what I’m doing and when so I can plan my day accordingly – I turned her book into an daily excel schedule for my kitchen board. There are a few things in the book which instinctively I don’t feel comfortable with, certainly not for the first year, but recognise that other parents will be comfortable with. For instance, Ford suggests if the baby isn’t settling, to avoid soothing the baby, refrain from making eye contact, or from speaking to him/her. Some components of her framework structure appeal to me a lot though, and therefore my approach is a Frankenstein’s monster of all the 20 books I’ve read!

 

ITEM 8: Hands-free pumping. The Elvie – revolutionising expressing.

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I don’t want to dwell on this too much, but this device has essentially unchained lactating women from the power socket, and rendered the process of expressing breast milk into something you can do *whilst you’re doing anything else*. Liberating times. Purchasing this was a high quality decision, and I’m glad I listened to the random customer in John Lewis who implored me to spend the extra money on it. You’ll need something to contain it… Nursing Bras! I tried around a dozen different nursing bras but found the Bravado Body Silk Seamless Maternity & Nursing Bra ( https://www.jojomamanbebe.co.uk/bravado-body-silk-seamless-nursing-bra-dusted-peony-e3722.html) to be the softest, offer the most support and the most comfortable.

 

Well at risk of maternitying you out, that’s the top 8 list. More to follow as I navigate this journey!

Faya x

Is Post-Sex Depression Normal?

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Is Post-Sex Depression Normal?

Is Post-Sex Depression Normal?Have you ever felt sad or depressed immediately after having sex? Even if the sex was enjoyable with a partner you love and respect – your mood suddenly shifts post-coitus.…

Reading a Magazine will Reduce Stress

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Reading a Magazine will Reduce Stress

 

Want a natural way to reduce stress by 68 percent? Read.

To improve anxiety, turn a page of a real book or magazine. This tactile movement is meditative. It not only improves cognition and development but also stimulates creativity and calm. Turning a page of a book stimulates the nerve ending in fingertips igniting touch receptor organs. Our receptor organs directly link to our spinal cord and neurological brain patterning.

Reading a book makes us smarter but also empathetic humans.

 

A 2009 study by the University of Sussex researchers found reading for as few as six minutes reduced stress by as much as 68 percent.

The researchers also found that reading reduced stress better and more quickly than other methods like listening to music (at a 61 percent reduction), drinking tea or coffee (a 54 percent reduction), or going for a walk (a 42 percent reduction). It was founded the concentration taken in reading a good book helps distract the brain away from anxious and stressful thinking, which reduces heart rate and muscle tension caused by stress.

Reading also engages the imagination and stimulates creativity, which engage the brain’s prefrontal cortex areas that house the “anxiety brake,” an important part of the brain that shuts off the emergency response. Dr. David Lewis, a cognitive neuropsychologist who conducted the study said, “It really doesn’t matter what book you read, by turn a page and losing yourself in a thoroughly engrossing book you can escape from the worries and stresses of the everyday world and spend a while exploring the domain of the author’s imagination.”

Reading is to the mind what exercise is to the body.

Reading books, particularly fiction, fully engages the mind and imagination. Any activity that possesses meditative qualities in which the brain is fully focused on a single task is proven to reduce stress and enhance relaxation.

Keep in mind that it will take time for the body to calm down from an active stress response.

Once stress hormones are in the bloodstream, the body will need to either use or expel them before you can feel calmer as you feel calmer, the fear centre of the brain (amygdala and others) becomes less active, and the rationalisation areas of the brain (cortex and others) become more active.

Researchers have also linked reading to good brain health in old age. Individuals who turn a page regularly across their lifespan showed increased mental capacity as they aged. Those individuals who read less suffer a mental decline that was 48 percent faster than those who kept their brains active reading. Another study found a positive association between cognitive based activities such as reading and a decreased chance of developing Alzheimer’s disease. Doctors have prescribed reading as a treatment for many mental health conditions. The goal is to bring the benefits of reading to millions of patients with anxiety and depression. People who read often, become more empathetic.

Finding time for reading has also helped individuals to become more empathetic and increase their self-awareness. As readers become engrossed in a storyline, they empathise with characters and learn their motivations and behaviour patterns. This increases a person’s understanding of human behaviour. Furthermore, when readers select novels that are set in locations with cultures other than their own, they further develop an awareness of diverse human populations and perspectives. Interacting with a book and using our brain to imagine, the visual also stimulates brain activity compared to ‘watching’ a on a device.

Reading a Magazine will Reduce StressBooks also support fine motor skill development and neurological maintenance for all human life. By reading a tangible, touch and feel book or magazine will increase cognition. The seemly simple act of turning pages and following a pointed finger tracing words as we read but pointing also flexes those finger muscles. Stretching the finger muscles to point can further refine fine motor skill and reaction times. As ageing occurs maintaining fine motor skill and neurological development is imperative. The nerve endings in the fingertips perform complex neural computations that are carried out by the brain. As we age our brains shrink in volume, particularly in the frontal cortex. Memory decline also occurs with ageing and brain activation becomes more bilateral for memory tasks. Reading a book maintain brain function.

Put down that smooth screened, white light device and open a book and turn the page. Your brain, spine and fingertips will thank you to live longer and with a happier mind. With all these benefits, there is no doubt that reading is truly the powerhouse of purposeful body activities. When you’re done reading this article why not shut down your computer and pick up a good book or a WellBeing magazine.

 

Health and Happiness,

b.x

 

Biogen β-Alanine now in powder form for more versatility

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Biogen β-Alanine now in powder form for more versatility

You can now find Biogen β-Alanine in a convenient powder format at your local Dis-Chem and online, in addition to the existing tabs.

Beta-alanine (β-Alanine) is a non-essential amino acid that serves as a building block of carnosine, a protein peptide that helps to buffer the effect of exercise metabolites like lactic acid that build up in muscles during intense or prolonged exercise and can limit performance.

READ MORE | Research Supports The Performance-Enhancing Benefits Of Beta-Alanine In Supplements

Biogen ß-Alanine Powder offers an ideal option for anyone looking to potentially improve physical performance and exercise capacity as it may help to delay muscle fatigue during physical activity.

Easily add the powder to shakes, smoothies, or pre-workout or intra-workout drinks for an added performance boost.

Biogen β-Alanine now in powder form for more versatility

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.