| Join Our List |
 | |
|
|
Happy New Year!
I hope you enjoyed the holidays. If you enjoyed yourself too much, know that many people--even personal trainers--like to indulge as well! Just get back to normal eating and re-start your exercise program as soon as possible.
I have been immersing myself in learning how exercise during pregnancy benefits mom and baby (see below). I have already started training pregnant clients, so please let me know if you can refer a good candidate!
Not sure about wellness coaching yet? Read about Nathan and Lorene's success in cooking healthier, losing weight, reducing stress, strengthening their relationship AND even making their dog happier!
And if you are an impulsive eater, take a moment to write down these five mindful eating questions/statements.
Danielle
|
|
Exercise and Pregnancy
| | |
Did you know that exercise during pregnancy not only benefits the mother, but the baby as well? The American College of Obstetrics and Gynecology (ACOG) recommends regular exercise during pregnancy for both fit women and for previously non-exercising women. Of course, a doctor needs to approve the program, but as long as the pregnancy is healthy, there are numerous benefits.
Benefits for Expecting Mothers:
-Reduction of nausea, leg cramps, varicose veins, swelling, insomnia, depression and anxiety
-Less postpartum weight retention
-Increased blood flow and circulation
-Easier labor
-Decreased chance of gestational diabetes
-Can improve cardiovascular fitness, strength, posture, self-esteem, and endurance even if previously inactive
Benefits for Baby:
-Increased heart efficiency. When mom's heart rate goes up, so does baby's. The speed in which both heart rates can recover after exercise is an indicator of cardiovascular health.
-A better immune system and healthy birth weight
-Increased circulation and blood flow, resulting in a greater exchange of nutrients between the baby and the mother
-Some studies have shown that children whose mothers have exercised while pregnant do better academically and have increased motor skills
|
|
Nathan and Lorene's Success Story
| |
Nathan and Lorene began wellness coaching in July. They hoped to help Nathan lose weight, increase energy, and for both of them to eat healthier. Through weekly coaching sessions where the couple sets their own goals, they are progressing well beyond their original vision. Nathan has changed his behaviors to lose 20 pounds so far. Lorene cooks more and needs smaller clothing to fit her leaner shape, and both have more energy to do the activities they enjoy.
According to Nathan, who was mostly sedentary when we started, "I thought how can I change my life to someone who exercises on a daily basis? When would I find the time? Becoming incrementally active has "snuck up" on me and I'm exercising 6 days a week while not feeling it's taking time away from my life." One of the most surprising outcomes is that Nathan has finally agreed to join Lorene in training for a 5K in May. "I still don't like running, but I am excited about accomplishing something that I never thought I would."
Lorene feels that their lifestyle change has also benefited her, especially since she mostly just wanted to support Nathan in the beginning. "It was a pleasant surprise for me to become healthier, too. It also helps us support each other and gives us more bonding time."
Their dog, Max has benefited as well. Instead of brief bathroom outings, he now gets long walks every day and hikes on the weekend.
Congratulations on your healthy lifestyle change!
|
|
Mindful Eating
| | |
When the urge to binge strikes, remember the following questions and statements.
1. Am I really hungry, or bored/stressed/tired, etc.?
2. What do I really want right now? (Note: the answer may not always be food.)
3. I don't always have to finish it all; I will get the chance to eat it again.
4. I can eat anything I want, but I have to be reasonable.
5. How do I want to feel about myself later?
|
|
Referrals and Angie's List Offer
| | |
Earn $$ and training
A growing business needs your referrals! Get $50 in cash or a free training session if your friend purchases sessions. For more information, see Referrals.
Free Angie's List Membership for One Year! Do you love Angie's List? I do! I use it for auto service, home contractors, hair stylists, doctors, caterers, etc. It is so much more thorough and reliable than Yelp, Google or Yahoo. Here's what you need to do for a free year membership:
1. If you already have an account, please write a review for My Fitness Coach, LLC in McLean, VA. I will reimburse your annual fee.
2. If you don't have an account, contact me and I will set one up for you! All you have to do is write your first review about My Fitness Coach! |
|
|
|
|
