Staying Healthy & Fit During Pregnancy

Finding out you are pregnant can be a very exciting and yet overwhelming time.  How will you manage work, family, financial obligations, and still maintain a low stress and healthy lifestyle?   One of the most important things you can do while you are pregnant to help keep a positive outlook on life is maintaining a good fitness/workout routine.  Working out releases endorphins that make you mentally sharper and give you the ability to manage daily tasks more efficiently and smoothly.   It releases stress and helps maintain a more positive body image.  Exercise makes you and your baby healthier.

Whether you have worked out before becoming pregnant or not, there are many great health benefits to staying physically fit throughout your entire nine months:

1)  Easier pregnancies and deliveries
2)  Quicker recovery after delivery
3)  Lower postpartum depression rates
4)  Better Body Image
5)  Higher Self Confidence
6)  Enhanced quality of personal and professional life


So where do you get started in terms of a fitness routine when you are pregnant?  Not everyone is the same -- you need to ask your doctor what is appropriate for you before starting.  Here are some tips you help you get motivated and started in the right direction:

1) Find something you love doing.  If you don't enjoy an exercise, chances are you won't stick with it.
2) Don't over-do it.  While you are pregnant, the most important thing is just to get moving.  Walking, Hiking, Yoga, Light Weight Lifting, Group Fitness Classes or other light to moderate physical activity is generally appropriate.
3) If you ever feel light headed or like you have over-exerted yourself, stop immediately.
4) Wear comfortable workout clothing for maternity.   Having appropriate clothing, such a light weight or loose fitting maternity workout tops, capris, or pants, will make working out more enjoyable.  There are many styles available now days for all shapes and sizes of women, and different fits to last throughout your entire 9 months.
5) Find a friend to exercise with.  Nothing will make the time pass quickly and more enjoyably than sharing the time with a girlfriend or family member.  Plus, it helps them get moving, too!


Pregnancy can be a fun and enjoyable time in life.  No need to hide away at home -- stay happy, stay fit, and keep moving!  You will be on your way to a new life and a beautiful little bundle of joy!

Importance of Walking for Fitness - Walk Off The Pounds & Lose Weight

With all of the craze over aerobic type exercises and the emphasis on weight training, walking has kind of gotten left in the dust. The mentality that walking is just a waste of time in not accurate. Those other exercises are powerful ways to boost ones metabolism, lose weight, and create an overall healthier lifestyle, but walking has its own little set of benefits to offer.
For starters, some people simply do not have the stamina to jump right into a major, high intensity workout regimen. If you are very overweight or have simply been inactive for a long period of time, trying to train like a bodybuilder right out of the gates is not only impossible, but also potentially very dangerous. In addition, even if you could manage to force yourself through one workout without seriously injuring yourself, you’d be absolutely miserable. This would make you that much more likely to give up exercise altogether since it isn’t something you either enjoy or are good at.
Walking provides a kind of entry level position for first time fitness followers or for people who are trying to get back in to a healthier lifestyle. It’s also a great, low-impact exercise for those who suffer with joint pain. But walking isn’t just for beginners. It’s got some great benefits even for those who are hitting the gym 5 times a week and are in perfect health.
Here are a few health statistics that might have you rethinking your workouts and getting outdoors this spring to walk:
1)  22% lower death rate with walking 9 miles per week.
2)  18% coronary disease risk decrease with half an hour of walking per day.
3)  35% decrease in risk of heart attack or related death.
4)  34% decrease in the risk of a stroke.
That’s some pretty powerful stuff there!  These are certainly some good reasons to start incorporating a walking regimen into your fitness routine.
Also, try to look for opportunities during normal daily activities to get in a few extra steps:
1)  If you live close to town, walk down to the store rather than drive. A mile or two in each direction shouldn’t take you too long to complete, and as long as you aren’t trying to carry a week’s worth of groceries back, you’ll do fine.
2)  And then there is always the excellent advice of parking further out in the lot and taking the stairs rather than the elevator.
3)  Go for a brisk walk around the building during your lunch hour.
There are really hundreds of different ways to add some steps to your day without putting an extra strain on your schedule.   Do it for your mental and physical well-being.   Now is the time to take control of your health and start walking!

By: Daniela Vannucchi

New this Week! Maternity Training T's for 2011

We are adding some great new maternity items to our line for spring/summer and they are starting to arrive.  NEW This Week:  The IMPACT TRAINING T for Maternity!   This is a stylish, comfortable, long length maternity workout top with cap sleeves.   This is one of our new styles for 2011, designed to fit through your entire pregnancy.  Available in Solid and Print Designs.

10 Simple Tips To A Healthier & Happier Family

There are few things in life that I know for sure, but one thing I am certain of is that all of us want healthier, happier families.  As a mother myself, there is nothing I enjoy more than seeing the innocent smile on my daughter’s face, or hearing the delighted laughter of her older brother.  It is natural to want the best for our children and our families, and that includes creating a atmosphere of fitness and health within our homes. 

Healthy children are naturally happier.  They are more active, they perform better in school, they are better behaved, and they tend to be more obedient.  A healthy child also has a higher likelihood of being a healthy adult later in life.  Creating an atmosphere of health within your home can be simple.  Following is a list of 10 simple things that you can do to make your family a healthier, happier family:

1.  Take your children (or spouse) grocery shopping with you and allow them to pick new fruits and veggies to taste. 

2.  Teach your older children how to read food labels, especially looking for sugar content.

3.  Plant a garden with your children and let them help take care of it.  The garden does not need to be big, even a few potted tomato plants will be enough to teach your family to appreciate fresh produce from a little effort.  When you grow it yourself it always tastes better!

4.  Get rid of the high sugar soft drinks and flavored drinks and replace them with good old water.  Your kids will actually do better in school if they drink water.

5.  Trash the processed treats and replace them with something yummy and healthy.  Some of our favorites are fresh fruit, vegetables, string cheeses and greek yogurt.

6.  Start incorporating more whole grains which provide many health benefits and better nutrients than refined grains.  Some whole grains to make the switch to include:  brown rice, whole grain crackers and breads, oatmeal, barley and whole grain pastas.

7.  Take a cooking class together and invite the family to help make the family meals.  Not only can new skills be learned for later on in life, but cooking together opens up the dialogue to talk about different foods, why you chose them, and their health benefits.

8.  Discuss nutritious foods not only at home, but at restaurants, vending machines, school, sporting events and gas stations. Help them recognize that there are nutritious choices everywhere you go!

9.  Reduce the screen time and get everyone moving!  Go for a walk, play frisbee, go for a family bike ride, play tag, go bowling, go swimming, etc...  Your kids will love the opportunity to be active and they’ll love doing it with you!  Just remember, if you tell them it is exercise they will rebel, but if you just go out to have fun that is exactly what you will have.

10.             Get your kids to bed earlier so they can get a good nights rest.  Depending on their age, a child needs anywhere from 8 - 14 hours of sleep per day.   A well rest child is happier and more productive.

Do not worry about doing all 10 things at once.  Pick 2 or 3 items from the list that you can incorporate over the next few weeks.  Introduce the ideas slowly and over time, so that it is easier and more natural for your family to embrace the changes.  Be consistent, stay focused and watch as these tips help your children and your family become healthier, and by default, happier!

Article By: Trish Allen

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The Benefits of Omega 3 Fatty Acids - Healthy Fats to Include in Your Diet

The known health benefits of omega-3 fatty acids are vast and ever increasing. Incorporating food rich in omega-3 such as salmon, tuna, and even some nuts, helps to give your workout nutrition a much needed boost. Despite the fact that our society has been told that we should eliminate fats from our diets if they we are to lose weight, the body does need a certain amount of daily fat in order to function properly. What is important to realize, however, is that there are good fats and bad fats. Omega-3 is a very good fat.
Omega-3 for Optimum Workouts:
Proper circulation is so very important, particularly in the midst of a workout. Omega-3s have been proven to improve and increase circulation, moving your blood to the muscles that need it during a workout, and thereby helping your body to burn more fat. Additionally, omega-3 aides in liver function and gives you a boost in energy, so it’s the perfect workout nutrition to indulge in prior to a session.
Omega-3 for Fat Loss:
Stress causes the body to produce the hormone cortisol, which causes the body to store fat. Omega-3s essentially shut down the production of this hormone, or at least control it to a level that won’t cause your body to hold on to fat.  That’s not to say that if you comprise your entire diet from omega-3 rich foods that the pounds will just melt off of you.  We all should adhere to a sensible, well balanced diet, particularly when it comes to workout nutrition.  It is important to be properly fueled if you are going to make any progress with your exercise routine.   This means you can add Omega-3 rich foods to your diet to reduce the amount of new fat that is stored.
Omega-3 fats also help to regulate your blood sugar levels and the production of insulin. This helps to make your metabolism more efficient and burns the calories you ingest rather than holding on to them for fat storage. The best way to lose weight is to combine diet and exercise properly. Ideally, you should find workout nutrition that will boost your energy and stamina for exercise while providing your body with additional weight loss benefits. Omega-3s do just that as it blocks the body’s storage of fat.
Other Omega-3 Benefits:
There are so many health benefits to list about Omega 3’s, so let’s touch on a few briefly. Omega-3’s have excellent cardiovascular benefits, decreasing the risk of heart attacks or sudden cardiac arrest. They improve circulation, reducing the risk of blood clots and even help to lower blood pressure to a small degree. Omega-3s are good for reducing the likelihood of a stroke.  These fats are also excellent for expecting mothers and developing infants. Finally, Omega-3’s give the brain a bit of a boost with improved mental function and calming characteristics. You could definitely say that on top of being a great addition to your workout nutrition, Omega-3’s are definitely a powerhouse for your overall health!
By Daniela Vannucchi