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Friday, September 14, 2012

Why Do Really Need Weight Train During Pregnancy?


There was once the time that a pregnant woman was thought of as "fragile". Any form of exercise was strictly prohibited by doctors and feared by concerned fathers. We've now come to realize that a pregnant woman is capable of doing nearly everything that every other woman is capable of doing (and even most men).

It is now recommended that women participate in prenatal exercise programs because of the benefits during labor and delivery as well as the postnatal benefits to moms and babies.





Why Weight Train?

Women who weight train throughout their pregnancy benefit from less weight gain during pregnancy and return to their pre-pregnancy weight, strength, and flexibility levels faster than women who remain inactive or who only participate in cardio programs.

Weight training increases a woman's energy levels throughout her pregnancy and helps prevent loss of bone density postpartum.

The babies born to women who weight trained during their pregnancy are born with ideal birth weights. Prenatal weight training is the first step in ensuring that your child has a healthy start in life!

Decreased Risks Associated with Prenatal Weight Training:

o Decreases in the severity and frequency of low back pain during pregnancy

o Decreased risk of gestational diabetes

o Decreased risk of delivering post term or through caesarean delivery

o Fewer complications during delivery; including fetal distress

Pregnancy Precautions

Although not feeble, fragile, and frail, pregnant women should be aware of certain precautions that are unique to them and their bodies.

Be sure to consult your doctor before beginning an exercise program or continuing an exercise program after the first trimester. Your goal should be to simply maintain highest level of fitness while ensuring your safety and the safety of your baby.

Every muscle group should be targeted and the following should be emphasized: inner thigh, hamstrings, glutes, upper back, and shoulders.

Pregnant women should avoid lifting the amount of weight that they were capable of lifting pre-pregnancy. Be sure to use low resistance. StrollerFit classes utilize therabands and exertubes to provide the perfect balance of resistance and safety.

Use caution when stretching either before or after an exercise session. Joint laxity is increased during pregnancy due to the increased amounts of the hormones elastin and relaxin that are being produced. Joint laxity is the amount of movement the ligaments allow through the joint and during pregnancy the joints can be easily stressed or strained.

Movements to Avoid

o Avoid exercises that require bending from the hips

o Avoid exercises in the supine position after the first trimester due to increased pressure on the arteries surrounding the heart

o Avoid overhead lifting

o Avoid straining or holding the breath

Getting Started

Before beginning an exercise program or continuing an exercise program past the first trimester, be sure to consult your doctor. You may may want to join a group exercise program specializing in pre- and postnatal fitness such as StrollerFit or you may choose to exercise on your own. Many books are available to help guide you through exercise and pregnancy safely and effectively. A good place to start is 'Exercising Through Your Pregnancy" by James Clapp. Resistance bands and tubing can be purchased at your local sporting goods store or online at http://www.strollerfit.com.

Every woman hopes to have a healthy and safe pregnancy. Through prenatal weight training you can increase the chances that both you and your child remain healthy and safe though pregnancy, labor, and delivery!

It is recommended that women with the following conditions DO NOT EXERCISE: Consult your doctor!

o Pregnancy induced high blood pressure

o Pre-term rupture of the membrane

o Pre-term labor during the prior or current pregnancy

o Incompetent cervix

o Persistent second to third trimester bleeding

o Intrauterine growth retardation

o Joint laxity due to increased amounts of elastin and relaxin

o Increased basal metabolic temperature

References:

1. Brown LE. Strength and Conditioning Journal. 2003;24:53-54.

2. Clapp JF. Journal of Pediatrics. 1996;129(6):856-863.

3. Dumas GA, et al. Clinical Biomechanics. 1995;10(2):98-103.

4. Ezmerli NM. Prim Care Update Ob/Gyn. 2000;7: 260-265.

5. Howley ET, Franks BD. Health Fitness Instructors Handbook (3rd edition). Human Kinetics. Champaign, IL. 1997;358-360.

6. Kenney WL, et al. ACSM's Guidelines for Exercise Testing and Prescription (5th edition). Williams and Wilkins. Media, PA. 1995; 235-239.

7. Mottola M, Wolfe L. Forty Ninth Annual Meeting of the ACSM, St. Louis, Missouri, May 2002.

8. Schoenfeld B. American Fitness. 2000;3:26-29.

9. Safran L. Pure Power. 2003;1:44-49,53-54.

Are Yours Authentic Designer Handbag Really Authentic?


So, you are just bought a new brand designer handbag. Maybe you have had your eye on a Christian Dior Saddle Handbag, or Gucci Jackie-O that you know your friends will drool over . You got a huge discount off of the hefty retail price and you're feeling pretty good about yourself. But now you are wondering- is my designer handbag authentic.

Determining the authenticity on any product can be a little tricky, but if you know the basics, you will be able to spot a fake in just a few seconds.

One of the best ways to ensure your new handbag is authentic is to look at the bag itself. Designer handbags are popular and cost as much as they due because first and for-most they are made from quality materials. Take a good look at the stitching. There should be no loose or missing stitches, the color of the thread should match the main color of the bag and the stitches should be evenly spaced. If the handbag is leather, the logo should be engraved, not just printed on the leather.

Are Yours Authentic Designer Handbag Really Authentic

Also take a look at the hardware. All of the hardware should match in color and sheen. The hardware should also be free of scratches. Many manufactures, including Gucci, Fendi and Prada, protect their hardware with a removable plastic cover that is to be removed only after it has been purchased. The brand name or logo should be engraved, not embossed or simply printed on the hardware. You can also find the brand name of logo engraved on the strap hardware on Gucci, Fendi, Prada, Chanel.

Inspect the material the bag; lining, hardware and accents are made of. Many handbags are made of different types of leather, from Lambskin, Calfskin, Goatskin and Patent Leather, but it is easy to distinguish if the leather is of a good quality or not. The lining is usually made of a satin material that has a nice shine to it and most designer handbags have the name brand name or logo on the lining. Designers almost always use leather accents, not plastic. Some purses have straps that are specially coated and seem to be artificial. However a quick look at the edge of the strap, usually near a stitched joint, should reveal a leather core.

Is there an authenticity card. An authenticity card is a little card that usually has the manufactures logo embossed on the front and has some information about the product you purchased and sometimes includes a magnetic strip, bar code. Many manufacturers, including Gucci, Prada, Fendi, Kate Spade and Coach, use these cards.

Check for a serial number. Not all manufacturers use serial numbers, but many do. The serial number for Fendi purses can be found on the inside pocket. Simply turn the pocket inside out and there will be a printed number on the fabric or possibly on the leather tag. Gucci includes a small leather tag on the zipper seam of the handbag which includes a serial number.

If you shop wisely, and inspect the bag carefully, you will be able to spot a fake from a mile away.

Fashion Tip: Don't Make These Fashion Mistakes


1. Wearing the Wrong Colors

To look your best wear clothing colors that will complement your skin. Wearing the wrong colors will make your skin appear sallow and lines and wrinkles will be more evident. The right colors will make you look more vibrant and healthy.

2. Wearing too much makeup

Too much makeup will make lines appear deeper and will create a harsh look. Keep makeup light for day and a little darker for evening. See a professional if you are unsure of makeup application techniques.

3. Wearing Clothes that are too small

Wearing clothes that fit too tightly will make you appear larger. Wearing clothes that do not suit your body type will make you appear larger. Buy clothes that suit your body type - not someone else's.

4. Chipped nail polish

The idea of nail polish is to make your nails appear nicer. Chipped polish just brings attention to poor grooming.

5. An old-fashioned hairstyle or messy hair

Your hairstyle creates a first impression. From your hairstyle people will assume your education level, status, age etc. This doesn't mean the judgments are correct - they happen instinctively. Make sure it doesn't happen to you. Visit your hairstylist regularly.

6. Messy Shoes or wrong shoes for your outfit

Take care of your shoes they complete your look. Also pay attention that your complement your outfit.

7. Roots that show

If you colour your hair make sure you keep it maintained regularly.

8. Bras and bra straps that show

When wearing sleeveless tops make sure you wear a racer back bra. Don't wear bras that fit too tightly or don't have good support.

9. Mismatched hose

Match your hose with your shoes or with your pants or skirt.

10. Wearing inappropriate clothes

Simple solutions to give you the best look.  Looking your best does not happen automatically - it takes effort. Start by avoiding these fashion mistakes and you will be on your way.

When in a working environment make sure that your clothes are not flashy (unless you are in a creative field) do not wear short skirts, (more than 3 inches above the knee) sleeveless tops, plunging necklines, stilettos, too much jewelry, leather pants or skirts, or anything that shimmers.
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