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If you have ever suffered from sciatica, or lower lumbar problems, you understand the excruciating, sometimes immobilizing pain associated with flare-ups. Often recognizable by an acute pain in your derrière that also radiates down into the lower leg, sciatica can cause muscle weakness, tingling, numbness, and of course, wicked pain. According to the American Association of Neurological Surgeons, more than 65 million Americans that suffer from lower-back pain, such as sciatica, will have a recurrence of the pain within one year. (American Assoc. of Neurological Surgeons, 2000.) Therefore, see......
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Kind of reads like a magazine cover, doesn't it? In all seriousness though, there really are some simple steps that will help you achieve a weight loss goal...but you can't do just one and kinda do the other two, or only kinda do all three. Do all three, keep you eye on the ball, and you'll hit a home run. Ready? Here we go... Your Plan 1. Record your food intake daily. Include in your diet a variety of fruits and vegetables at 6-9 servings daily; 2-3 servings of lean protein; 3 servings of dairy; and quality oils. Why? Keeping track of what you eat for a few weeks (I'm not talking forever peo......
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[caption id="" align="alignleft" width="179" caption="these are "soft" weighted fitness balls"] [/caption] Some recent research shows that crunches, the old standby for ab exercises, only targets 3 of the abdominal muscles. Yet there are muscles that surround the entire core, acting as a girdle to support your spine, increase power and speed, improve stability, and oh yes, give you that six-pack look. Six-pack abs aside, you need a strong core… A strong core is your center of power. Powerhouse. Like a rocket ready to take off on a moments notice. Okay, you get the idea. When your c......
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Actually, the question went more like this: "I hate to run. It is hard. Did I already say that I hate it? Yet, you talk about running so much. Why?" There was more, but for the sake of this post, let's just say that this reader's negative feelings about running ran deep (no pun intended). Why am I so hip on running? Well, for one thing, it is hard. I like things that are hard to do. Second, it is "me" time, and often the only time I have for finishing a thought. Four kids...enough said. And finally, (and let's face it, this is important stuff) few physical activities burn as many calories per ......
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Maybe you've been on a workout train for some time, diligently going to the gym and happily taking your dose of cardio and weight training, maybe even a few classes too just to challenge yourself. Perhaps you've been on this train, per se, for years, then all of a sudden, you're okay with missing a workout, then two. The idea of going to the gym or out the door for a jog becomes a chore, when it was once something you enjoyed. Have you been there? Are you there now? If so, read on... I think I can help. True, I am a trainer, but at heart, I'm really a fitness buff and have been since college. ......
Jun

12

According to the U.S. Census Bureau, there are 3 live births every minute, every day. Wow! That means there are a lot of moms out there who are wondering, “how on earth will I get my pre-baby body back?” I’ve been there, done that (3 times, including twins). The good news: it is possible to return to your pre-baby weight. If you exercised regularly prior to having your baby, odds are you will bounce back faster than your sedentary counterparts, so if you put in your time and hard work before baby, I commend you — you will be glad you did.

If you are new to exercise, then you have even more reasons to get moving. Studies show that mothers who participate in regular, post-natal physical activity (3 to 6 days per week for 25 to 60 minutes) experience the following improvements:

  • Increased aerobic fitness
  • Improved high-density lipoprotein-cholestrol levels
  • Improved insulin sensitity
  • psychological well-being
  • Increased energy levels
  • higher self-esteem
  • sense of self-control over changing lifestyle
  • stress management

( Obesity Research 10, 841 – 853 (00 Aug 2002)

So where do you begin? After an “all clear” from your OB/GYN, start by walking.

  • 10-20 mins per day on 3-5 days per week, gradually increasing to 30 mins on most days of the week
  • Invest in a quality baby jogger. I used a single jogger when my first-born turned 6 months old (that is the age they are “allowed” to ride in a jogging stroller), then switched to a double jogger when the #2 came along. When the twins were born, we sported two, double joggers and went on family runs. We certainly turned a few heads, but it was a great way to get back into shape.
  • If you’re more of a walker, jogging strollers are still a great investment. They are designed for ruggedness, and the good ones last like nobody’s business. You’ll be glad you have one – trust me.
  • Hills do great things for your back-side, especially when you’re pushing weight uphill.
  • Need more options? Join a stroller class.

Find a class near you:

Stroller Strides
Stroller Fit
Baby Boot Camp

Here is a great resource for all things baby jogger-related: Jogger Mom

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