http://archive.aweber.com/articlemomleads through article writing/guest siteFri, 23 Apr 2010 15:03:11 -0400http://archive.aweber.com/articlemom/27JeL/h/Fibre_and_2_Fat_loss_Workouts.htm, I have written a few tips about adding more fibre to your diet. This can be particularly beneficial for a post partum mother as the release of hormones relaxes smooth muscle and slows your ability to eliminate waist. I have also posted up 2 fat loss workouts that you can try over the weekend. Enjoy. Jacqueline www.babybumpfitness.com p.s- my blog has gone a bit haywire and I do not have any functions except to post.Fri, 23 Apr 2010 15:03:11 -0400http://archive.aweber.com/articlemom/1Oet6/h/5_Stretches_and_2_Fat_Blasters.htmI hope everyone is having a great holiday season and can find a bit of quality time to spend with your children. To combat the stress and cold of the holiday season I have posted 5 stretches over at my blog. What specials things are you going to be doing over the holiday season? Let me know. We are taking the girls to a Pantomime play, I will be taking Kasia ice skating after she gets her new Christmas skates and hopefully have a chance to introduce Ava to sledding if the weather is right. In an effort to streamline your results over the busy holiday season I have also included 2 Fat Blaster mini workouts at my blog. check them out, they are each about 2 minutes of work and extremely effective. Happy Holidays JacquelineMon, 21 Dec 2009 13:43:02 -0500http://archive.aweber.com/articlemom/2642M/h/Best_Exercise_Ever_for_any_level.htm I have put up a post , regarding what I considered one of the BEST exercises ever. This exercise is safe and beneficial for pregnancy, a new mom and for more advanced exercisers. You just need to adjust when and how much you perform this exercise according to your fitness level. The Bilateral Back Extension- I have a photo, detailed description of how to perform this and the top 3 reasons why it is beneficial during pregnancy and the top 3 reasons why this exercise is beneficial for a new mom . Look at the bottom of the post for some common mistakes to avoid during this exercise. Check out this POST link for details. Enjoy this one, Jacqueline Gradish www.babybumpfitness Wed, 11 Nov 2009 14:55:04 -0500http://archive.aweber.com/articlemom/1sagc/h/Healthy_Eating_Backfired.htm , I am sitting here writing this email feeling defeated. I was so proud today I made my famous NO VEGETABLE pasta sauce for the girls and pureed the meat right into their sauce. I shredded the organic cheese and had them make their own pita pizzas. They ate most of the ingredient raw while I was teaching them to put it together. We were all excited, and then WOW what a let down, the first scowl arrived and then the complaining. For some reason it seems as though most of my personal clients seemed to call during the 20 minutes I was erupting at the girls. Time outs came fast and furious, the dog got hit with a bowl of blueberry puree by Ava, neither girl has eaten and I feel awful. I thought I was being so clever tonight, but like motherhood in general- nothing is predictable. Just another reason to get help from the diet professionals. Please enjoy this free video series put up by nutrition professional Isabel De Le Rios of the Diet Solution. Her programs are recommended for optimal health, losing fat and for pregnancy nutrition. I will stick to fitness and have posted my personal goals at my blog. Lets hear yours. I have started my pursuit towards ticking off some of these today as I performed 4 sets of protraction/retraction push ups and 2 sets of one legged squats. I am also working on a new Abdominal article for moms explaining the difference between core strength and core stability- all of the buzz words in the industry. Share your goals with us. Back to try and feed the girls again. Moms Unite, JacquelineMon, 09 Nov 2009 17:40:27 -0500http://archive.aweber.com/articlemom/1I1HQ/h/3_Super_Mom_Snacks.htm, You know what to do for a great, efficient busy mom fitness program, but what about a few nutrition hints. Nutrition is a big part of health success both mentally and physically. I would like to share my 3 favourite super snacks. 1. Blueberries, walnuts and cottage cheese- great for omega fatty acids, protein and antioxidants. 2. Apple Slices and cheese- I'm sure you have used this great snack before, but bring it back to the foreground again to help increase fibre and stabilize blood sugar 3. Dried apricots and almonds- this is my personal favourite because I can carry it in my bag/purse for a week. I always have an emergency snack for a hunger attack. If you wish to see the nut free kid version for each of these snacks visit my blog. There is also a suggestion for the lactose sensitive kid snack. Enjoy, Jacqueline Baby Bump Busy Mom Fitness p.s. please share any of your suggestions over at my blog.Mon, 21 Sep 2009 17:41:56 -0400http://archive.aweber.com/articlemom/P62I/h/Weekend_Kettle_Bell_Challenge.htm There is a new weekend workout challenge up. This is a kettle bell workout. You may be hearing about them, but may have never used them before. I am stressing you do not need a kettle bell to perform this challenge. If you are past early post partum try this workout with a dumbbell. If you are early post partum you can perform the moves without any resistance except for the Turkish get-up (just incase you still have rectus diastasis) leave this one out. This is a new style of workout that is very effective for time efficiency, core training, dynamic stretching and fat loss. The circuit is 10x front chop, high pull to snatch that can be substituted with the one sided press until you feel comfortable, lunge row, low end wind mill, high end wind mill and the Turkish get up. You can view the video demonstration at my blog. try this new workout and post your comments and questions at my blog for your chance to win the Challenge Prize. Laura was the winner of the last challenge - the berpee/modified pullup circuit. She received Prograde Recovery for pre and post workout nutrition. Winners are choosen at random, so everyone has a chance. Get involved in our growing community and be ahead of the fitness curve by learning this new skill. Mom's unite, JacquelineFri, 11 Sep 2009 09:57:09 -0400http://archive.aweber.com/articlemom/1g9m./h/MOM_FIX_LOW_BACK_PAIN_WITH.htm , I had a great response from posting 5 key exercises moms can do to prevent and fix low back pain. I indicated there was more to come. I have post a video at my blog showing the support stretches and foam rolling so you can maintain the results of your 5 Key exercises. VIDEO Strengthening unstable joints is the best way to prevent and fix injuries, but if you do not stretch the opposing muscles you will never get the full benefit of your exercise. In the video I show various stretches and rolls to release all of the muscles that surround your low back, but never stretch your low back directly. Reason being, low back pain is most likely caused by instability- not tightness of the low back. Never rotate your lumbar spine either, this will further destabilize it and all of the work you have just done on your core muscles will go to waste. Abdominals are anti rotator muscles- not rotators, normal lumbar rotation range is between 5 and 15 degrees, not much. Core training such as planks are designed to stabilize your low back. When stretching your back refer to the CLOCK stretch for your thoracic spine. Stretch your erectors (on either side of your spinal column) as a whole by doing a spinal roll down or a childs pose/shell stretch. I am available for comments and questions through my blog, enjoy. Moms Unite, Jacqueline p.s. I have posted a trailer to a shocking video documentary regarding deregulation of the supplement industry. VITAMINS p.s.s. There is a great guest post by Cascia Talbert of the Healthy Moms Network regarding parenting and Anger Management- check it out. GUESTThu, 23 Jul 2009 14:02:39 -0400http://archive.aweber.com/articlemom/xckw/h/Sorry.htmMy draft full of spelling errors went out, gotta go baby crying. You get the just of it though. Jacqueline p.s check out hip strength for pregnancy post at www.babybumpfitness.com Mon, 13 Jul 2009 15:28:13 -0400http://archive.aweber.com/articlemom/186cw/h/Getting_Back_ON_The_Workout.htm I just wanted to let you know I have moved my blog address to www.babybumpfitness.com , please visit this address for recent posts, to ask questions and visit the categories. For Pregnancy Fitness there will be a category and Mom Fitness there will be a category as well as meals, injury recovery ect. This is a more user freindly blog and archives are easier to reference. There are a few recent videos I have posted at BABY BUMP FITNESS. One is for wrist pain and another is a home fat loss workout. There is also a post with 5 key exercises to fix low back pain that has been distributed on many Mom Fitness and Blog sites. As a mom you take care of everyone elses needs before your own, it's in our nature. The other day I was interupted 3 times after completing my workout warmup. I did not think it was ever going to happen- I had almost given up for the day, until I rememebered a little email I recieved asking for advice of how to get back on the wagon after taking a week off of working out. I know this routine all too well. You get on a roll with your workouts, then get sick, interuppted, injured ect. , this is life, with kids. The one simple peice of advice I have to overcome all these issue that I use myself- I AM WORTH IT. That's right I (and you) are worth it. You know you will feel great after completing your workout. Mom always comes last and it is easy to let your positive thoughts sway, being isolated and listening to screaming all day can really wear you down. When this happens workouts suffer, diet suffers and YOU SUFFER. Keep a positive mental attitude even if you are interuptted. When you feel like you cannot complete your workout say to yourself 5 times outloud while looking in the mirror I AM WORTH IT. I know it sounds cheesy, but I am sure you are willing to sign baby hymes all day to entertain your kids and trust me they don't sound any better. Moms Unite JacquelineMon, 13 Jul 2009 15:09:03 -0400http://archive.aweber.com/articlemom/1UhlQ/h/WRIST_AND_FOREARM_STRAIN.htm, Wrist and forearm discomfort can really put a damper on your personal fitness goals and is down right uncomfortable. I suffered and currently suffer wrist and forearm strain from caring for my children. I currently keep my forearms under control by using a few suggestions in my WRIST MANAGEMENT video as well as see a massage therapist. If you are pregnant you may be suffering wrist pain due to swelling of your tissue. This is a product of your body releasing relaxin and dilating your smooth muscle to accommodate your 40% increase in blood volume. This leads to swelling that can put pressure on your nerves around your unstable joints (again a vicious cycle from relaxin). During pregnancy you can manage swelling by running your wrists and forearms under cold water, which you can even do when you are at work. Every time you go for a washroom break you can add this 30 seconds tip into your routine. If you suffer wrist and elbow pain from caring for your baby this is a general overuse injury. You have to be very careful when hold your baby or toddlers to reduce the compression angle in your wrist joint. Try to use your back to bring your baby towards you for feeding and use a pillow to prop them up. Overuse can be managed with some therapy, change of position and post rehabilitative exercise. For both pregnancy and new mothers relaxin has compromised your wrist joint. A few simple exercises to regain some integrity in your joint can do wonders when preforming daily activities and pursuing an exercise program. Don't let this nagging little problem get in the way of your personal fitness goals. Check out my short video on WRIST MANAGEMENT to keep on track. It is easy to let your own issue get swept under the carpet as you manage your busy family, deal with them now. Our family moto happy wife, happy life. Moms Unite JacquelineMon, 29 Jun 2009 10:51:32 -0400