#making exercice a priority

[spirity0]

Gym Workout Pullover Hoodie

Even if you don’t have a lot of time, or you’re not feeling 100% that day, the idea is that doing something is better than doing nothing.

[weightloss-hub]

Lose Weight Fast: Specifications Breakdown, FAQs, and More

Discover The Exercice For Life The Easy Way to Make Exercise a Permanent Part of Your Life

Lose Weight Fast: Specifications Breakdown, FAQs, and More

Quick Diet Plan Specifications

Caloric Framework - Daily deficit: 500–750 calories - Protein: 1.6–2.2g per kg body weight - Carbs: 100–150g daily - Fats: 20–30% of total calories

Meal Timing - Breakfast: 7–8 AM - Lunch: 12–1 PM - Dinner: 6–7 PM - Pre/post workout snacks as needed

Food Categories Priority Foods: - Lean proteins (chicken, fish, tofu) - Fibrous vegetables (broccoli, spinach) - Complex carbs (quinoa, sweet potatoes) - Healthy fats (avocado, nuts)

Limited Foods: - Processed sugars - Refined grains - Saturated fats - Alcohol

Home Exercise Program

Bodyweight Circuit (20 minutes) 1. Jump squats: 30 seconds 2. Push-ups: 30 seconds 3. Mountain climbers: 30 seconds 4. Burpees: 30 seconds Rest 1 minute, repeat 4 times

HIIT Workout (15 minutes) - 30 seconds high intensity - 30 seconds rest - 10 exercises total

Core Strengthening (10 minutes) - Planks - Russian twists - Bicycle crunches - Leg raises

Progress Tracking - Weekly weigh-ins - Body measurements - Progress photos - Energy levels - Sleep quality

Discover The Exercice For Life The Easy Way to Make Exercise a Permanent Part of Your Life

Frequently Asked Questions

1. How much weight can I lose in a month? Healthy weight loss ranges from 4–8 pounds monthly. Initial weight loss may be higher due to water weight.

2. Do I need equipment for home workouts? No. Bodyweight exercises are sufficient. Resistance bands and dumbbells optional for progression.

3. How often should I exercise? 4–5 sessions weekly, alternating between cardio and strength training. Include rest days.

4. What’s the best time to exercise? Consistency matters more than timing. Choose when you’re most energetic and can maintain routine.

5. Should I exercise on an empty stomach? Personal preference. Light snack recommended if exercising longer than 60 minutes.

6. How long until I see results? Initial changes visible in 4–6 weeks with consistent exercise and proper nutrition.

7. Can I lose fat from specific areas? Spot reduction isn’t possible. Focus on overall fat loss through combined diet and exercise.

8. What if I hit a plateau? Adjust calorie intake, increase exercise intensity, or modify workout routine. Ensure adequate sleep.

9. How do I prevent muscle loss? Maintain protein intake, continue strength training, avoid excessive calorie restriction.

10. Is it normal to feel hungry? Moderate hunger is normal. Combat with high-protein meals, fiber-rich foods, and proper hydration.

Discover The Exercice For Life The Easy Way to Make Exercise a Permanent Part of Your Life

Safety Guidelines - Start gradually - Maintain proper form - Stay hydrated - Listen to body signals - Rest when needed

[femmefatalevibe]

Hello dear, I hope you're doing well!

I would love to thank you for your enormous effort, your posts are amazing!

I recently saw your post titled "Tips For Self-Discovery & Mastering Personal Branding", I would love to do this exercice on myself but I found difficulty in some parts, I know you must be busy but I was looking for an exercice like for quite sometime now I would really appreciate your answer :

How can you lean into your interests? (I really couldn't understand this part)

What are the values and the principles that guide ones ways of thinking and behavior?

What are the communication styles and how can I find out what's my communication style?

I really tried to make my own research, and I either found nothing or the results presented were far from what you tried to tell us in your post in my opinion.

Thank you!

Hi love! Thank you for the kind message. Means a lot! Hope the following provides some clarity: 

By leaning into your interests, I mean being honest with yourself about the activities and subject matters you truly enjoy (whether they’re popular, regardless of whether they’re topics or hobbies your friends and family do or enjoy) and finding ways to incorporate those into your week/day. If you haven’t found a passion project, activity, or outlet (that’s totally okay), you give yourself unconditional permission to explore what lights you up inside, so you can make it a priority to add these activities, creative pursuits, or study time into your daily/weekly schedule. 

Your core values shape your thoughts, which influence your actions and behavior. A common, easy-to-understand example is someone who grew up religious might believe that sexual desire is shameful, so they might avoid the opposite sex or appear more shy/passive in relationships. If someone believes that this is a natural part of life and means they deserve to have their needs met is more likely to establish healthier boundaries with the opposite sex and cultivate confidence in this area of their life as they grew up. Another example is believing that hard work is important can influence you to cultivate discipline. If you believe that work is a waste of time, you’re likely going to procrastinate or consistently turn in clearly low-effort work. If you believe taking care of your health is a priority, you’re going to be more likely to eat healthful meals and take a daily walk to stay fit. 

Some of the main communication styles that come to mind include Assertive, Aggressive, Passive, Passive-Aggressive, Submissive, Manipulative, Direct, Indirect, Formal, Casual, Playful/Witty, Open , Intimate, Closed (Off)

Hope this helps xx 

[whatiswork-blog1]

#3 A way to focus

Today I had a to-do list of 4 tasks : (sorted by priority as always)

     ☑ Revise math chapter 1      ☑ Revise math chapter 2      ☑ Fix bank issue      ☐ Set objectives

I’ll write about how I did to focus on my revision (regarding to what I’ve read on internet). Yesterday I cleaned my workspace (to-do list of #2), thanks to that it was really easier to organize myself and my work. I’m really happy that I have done this.

I wrote on my notebook that it was good to focus with music (ok, I was already doing this to focus) but music without words. So I played some “chill playlist” on Spotify, it was great to focus. The main problem was that I didn’t like the musics in these playlist so I wasted a lot of time trying to find good musics. I’ll have to create a good playlist of at least 6 hours of musics that I like (and good musics to focus on).

Ok, so I revised my maths lesson and I did exercices (the best way to progress in maths / scientifics subjects). I managed my time with the pomodoro technique (25 minutes of work and after that 5 minutes of break). I honestly don’t know what gave me the power to do it, but I’ve done it. (I think that it’s because I have to make a summary of my “work” in this blog even if nobody is reading it)

If you think that you will be lazy to do what you have to do (i.e. revise maths), I suggest you to prepare all the things that you need to work before going to sleep. For example, if you work at home, before going to sleep, put your notebook, your pen, your calculator, etc... Thanks to that, when you wake up you will not have any excuses (or at least one less) to not work.

After my revision, I had to go in town to fix my bank’s issue. In my #1, I wrote on my notebook all the stuff to do to be more productive. One of these things was to optimise your “commute time” (i.e. in car,  bus etc...), to do it, you can listen audio books for example while in bus, or while walking alone. Unfortunately, I forgot my earbuds / headphones so I didn’t optimise my commute time, but it’s ok, I can’t be perfect from one day to another so I’ll not forget it the next time :)

I have to read my notebook (where I wrote all the things to do to be more productive, etc.) more often so I’ll not forget all the little things (i.e. Be mindful of your effectiveness)

Sorry for my bad english :$

Date : Sunday, April 21st 2019

[thehappymessproject]

46-47/100 - The beautiful power of mindfulness

I still remember well the first time I was guided towards mindfulness, the art of being present, of practicing silence and stillness.   

I was a 5th year student, studying for my Master’s degree. I was following a class on relaxation techniques. At some point during the semester, my teacher introduced us to mindfulness exercices.

She asked us first to look at our hand like it was the first time ever. The lines, the hills and valleys... Some of us, me included, started to feel restless, dissipated. Then, she gave tiny raisins, and asked us to observe them in the same way. The way the colours were subtly changing, all the lines and little valleys... 

Our tiny group at the back of the classroom started to lose it, giggle, chat... My class neighbour and I kept making stupid jokes to make each other laugh. It felt impossible to concentrate on the task at hand, it was highly uncomfortable. And we dealt with it like impatient restless children. 

[Mrs R., you probably won’t ever read that, but still : I am so sorry for the lack of respect you must have felt. That was not ok.] 

Why is mindfulness so hecking uncomfortable? 

The fact is that mindfulness feels uncomfortable for most of us. Because mindfulness is kind of the opposite of what our social messages tell us about how to human. 

We’re basically expected to always keep going, to compare ourselves to one another and work on being the best, the most talented, intelligent, efficient. We’re taught to glorify business, that being exhausted and addicted to coffee, sugar, food and wine (and now weed) to cope with the stress and the exhaustion is totally normal. 

Younger, we are so often taught that grades and pleasing our teachers and parents is the most important thing, that it gets more and more normal to learn how to cheat and lie. Older, we’re usually taught that having a good life can only come from the triad of : having a good job/career, founding a family and own property. We’re taught that being beautiful matters, and that being human and imperfect is the very opposite of beauty. 

We’re told over and over that somewhere on Earth are people with incredible and easy lives and always happy, and that all we need to get to that dreamy life is to purchase something, and something else, and something else...  We’re also taught that youngsters hate old people, and vice versa. Finally, we live in a system whose priorities is to make money and get power, far before the mental and emotional health of its citizens. 

Maybe you can’t see what all those have to do with being connected and loving to ourselves (the very heart of mindfulness). They don’t in a direct way. But each of them pushes us to always be doing things and that listening to our intuition and heart is less important than “following the rules”.   

Each patient that entered my therapy space during the past ten years had one and only thing in common : they had lost their way to the heart of themselves. And therefore, all of them were prioritising those societal and familial rules over themselves. 

It is very easy to know if you are well connected to yourself, it goes down to own main skill : how long can you stay silent and still without losing it? We only want to disconnect from ourselves when facing ourselves is too difficult, painful or scary to bear. 

The benefits of mindfulness

There are 3 main benefits of practicing mindfulness : 

The first one is that it is grounding. You know that feeling of constantly running? Sometimes, it’s helpful to be able to go through life fast-paced. But wether it’s physical or mental, it is stressful and exhausting when it goes on for too long. I like to describe it as mental wheel work : when we can’t really be present, our brain feels like those wheels are always running like crazy. A lot of us in this position feel the need to disconnect during the evening, numbing themselves watching movies and TV shows, eating, drinking, smoking... Grounding is the opposite of numbing and disconnecting, it is like stopping all the running, and allow ourselves to rest for a while by just being ourselves. Without any grounding practices in our life, we can’t be very aware of ourselves, others and our environment, at least not as much as we like to believe. 

The second one is clarity. Do you know what you really want, or do you feel more pulled apart by different needs and wants? Can you tell throughout the day how you feel and what you are thinking about in the background of your mind? Are you in touch with your body sensations? Are you usually aware of the things happening in your body? Can you feel hunger, thirst, tired easily and most of the time? Can you articulate easily what you feel in a situation or in relationships?  All of those need clarity to be easy processes. When we feel very clear about what is happening inside of us, life always feel sweeter, even if it’s not easy. We process our emotions constantly (there is no clarity in dismissing our emotions, actually we can’t be more unclear without them), but in a calmer way, with less intensity and urgency.  

The third one is presence itself. The less we are present in our life, the more we feel like we are pretending and performing all the time. It might feel safer at times, or easier, but on the long term, no one is happy avoiding to be present. Yes, it hurts more, we feel more painful emotions. Being present is also our only way to truly enjoy anything, to feel true joy, gratitude, lightness, our inner goodness, unconditional love. The most precious things to experience as a human demands our presence, that we are fully human living them. 

How do we practice mindfulness? 

First of all, it is a very learnable skill. All you need is to start from where you are, and increase slowly the time you are able to practice.

If you feel physically unable to stay with yourself even for an instant, start your day and end it by breathing deeply and slowly 3-5 times. Bonus if you wait for a little while before breathing in and out.  With time, you can add some more breathing throughout the day, for example, between classes, meetings or tasks. Breathing is very grounding, the most primal tool for self-love (presence is very much an act of self-love). 

Practice listening, reading or watching longer things without any distraction more frequently. Listen to an album from beginning to end. Or start with just a song. 

Choose calm activities that trick your brain into feeling like it stops. Avoid multitasking at all cost, it’s the mortal enemy of presence (and of efficiency for that matter). Reading, cooking, knitting, painting, walks connecting with nature, cloud/star gazing... You’ll recognise them by the feeling of being energised and fulfilled you get from them. If it feels impossible : a lot of patients, or myself after periods of non reading, got back to it by starting with 10mn increments. It’s easier to focus for 10mn. Start smaller if necessary (some start at one minute).

Finally, the almighty triad of presence practice (don’t cringe, I wasn’t very pleased by learning about it either, but studies are overwhelmingly agreeing) : journaling, meditation, yoga. Each of them practices presence in a different way, all will be the fastest tracks towards more presence. Again, start we the smallest increment you can bear at first.

What you need to know about mindfulness

Again. It’s going to be uncomfortable. Especially if you are used to always be in movement, in your body or your head : wether you always need to move otherwise you go crazy, or you are always thinking, planning and problem solving and can’t even imagine what it means to just “be there”, it won’t feel comfortable, or sometimes even safe to try for example to meditate. 

Go slowly : there are reasons why you feel the need to stay disconnected all the time. You’re hiding from a huge stock of built-up emotions you avoided over the years. Honour your pace if you want to deal with them, otherwise, you’ll scare yourself away from this journey. There’s no shortcut to self-discovery, only best practices. 

The good news is that there is no rush. Learning who we are and to be just that unconditionally is a lifelong journey. Not only this, but presence, as long as you keep going through the harder patches, like the beginning, you’ll be experiencing effects quite quickly. They will be small, and you’ll need to pay attention to see them, but they’ll be there. 

There are parts of life we can’t even imagine that unfold when we stop running and start to listen. We practice listening to our heart and start to strengthen our intuition. Life gets more flowy and trustworthy, feels safer and sweeter. Relationships gets less draining and more fulfilling. We get in touch with our deepest and strongest creativity. 

Above all, we start to learn how to love ourselves. By observing who we are, we start to let go of what we think we need to be, and embrace instead who we are, with more compassion and acceptance. The whole of ourselves. Not just the shiny easy parts we are proud about and ready to show. We start to befriend our inner darkness and ugliness. Self acceptance, let alone self-love, can’t be achieved without practicing mindfulness. 

What is the smallest step you can take right now towards more presence and stillness?

See you tomorrow,  Love,  L. 

[aimforthemoonstudyblr]

Hello STUDENTS OF TUMBLR, so here’s the post I talked about yesterday. This is  a recapitulation for all the study tips I followed whether it worked for me or not. Just try what you think works better for you. if you don’t have time to waste on trying new methods of studying and then failing with it and trying another one. Just sit with yourself, pick a paper and a pen (doesn’t matter the brand HHHHHHHH), then think of how you study the best, what’s your learning style : check here for more , and based on that choose what will work with you, your school system, your personality, how you manage your time .. and all.

 After figuring out your learning style, it’s time for the first step : MOTIVATION . I can hear some of you saying that motivation doesn’t matter, and what’s matter is discipline, and I totally agree with that, but I think that in order to build a discipline/ habit we need a push of motivation to start. ( I can recommend you the videos that motivates me the most).

****How to get motivation ? ****

1-    Audios / videos/ music ( there are plenty of them online and for free)

2-    Quotes. I definitely recommend putting motivational quotes in every sight-reachable  place.

3-    Pick a paper ( until finishing this post, you’ll need a lot of papers HHHHHH) and write all the reasons why you’re doing this, why your studying?

Personally : my school year starts on 15/9 and ends on mid June. It’s gonna be a long year since I’ll have exams on June based on what I studied from September to May. So I wrote on papers 260 quotes ( one for each day). If you want to try it, you can do that on sticky notes, or just simple papers(if you want it coloured, print some themed backgrounds and write on them)  

 Now you’re motivated and all, take a paper and divide it to  :

1-    Write all the subjects you take at school, class them from your weakest to the strongest subject.

2-    How many hours you can study daily? ( on week days / weekends / holidays.. ) , here it’s better to underestimate than saying I can study 6 hours a day then doing nothing.

3-    The largest part. Divide the hours estimated for each day in a way that you give your weakest subjects more time to work on ( having strong subject doesn’t mean ignoring them, give them time to).

4-    Now in a little column, write why things are not going well: is the problem YOU? Are you the only one stopping yourself from being excellent? ( i’m asking these questions, because I WAS) or is it something else? Parents? Friends ? relationships? Mental health issues? ( try to talk with someone about your issues or see a pro) [sorry, I’m not a professional advice giver and I don’t have the solutions for all of these problems, I had one problem and it was related to me and my way of thinking and I changed it myself, please talk with someone who’s struggling with the same things as you, and I hope you’re all going well and doing good] .

Let’s move to the practical tips :

·         You have probably read this at least 1584358442 times, but I’m re-saying it, because it’s so true. PLAN YOUR LIFE. PLANIFIER VOTRE VIE. خطط(ـي) لحياتك. Plane dein Leben. I don’t know another languages, but whatever language you speak, DO IT. how to plan? You’ll need the paper where you wrote the subjects and the time for each one. Get a planner, start a bullet journal, get some printables online, create those printables yourself with Microsoft, or just simple USE A PAPER. You can plan for a day, or for a week, for a month, or the whole year. I recommend doing weeklies at the beginning of each month , filling each day with your regular activities, important days or tasks ( that you already know) , and then every time that you have something new, add it on its day. when to plan? As I said plan monthly, then weekly, then daily, and every night before going to bed check what you need to do for tomorrow ( it will helps you get out of bed next morning)

·         Don’t overestimate what you can do. It’s okay to admit that you’re not a super human and you won’t be able to sleep for 8 hours go to school for 6hours , socialize , eat well , exercices and then study for 6 hours. If you can do that, congratulations , but you’re damaging your brain.

·         When planning and you have a history project don’t just write ° History instead write : - brainstorming : searching for ideas - organizing those ideas - plan your project : I.1.a / I.1.b … - finding an appropriate related video - organizing all information + adding animation ( if it’s on powepoint) - making sure you have copies of it ( it happened to me a lot that I finish a project than lose it because of a click) and you can apply this not only to projects but to all kind of activities like cleaning : wardrobe – kitchen – bath.. first you will feel satisfied ticking a lot of tasks, and second if you didn’t finish all the under-task , it will be a task in progress not an uncompleted task.

·         Start your day with checking your planner and  doing a to-do list to get a general look on your day. Write next to each task how much time it will take, so that you know what to prioritize

·         Try waking up early , it’ll boost your energy and if you’re best concentrating on morning wake up earlier and benefit of morning , I do this personally but make sure in this case to get to bed earlier too.

·         For your homework, write any homework you get down. I used to say I’ll remember it, then come next session and figure out that I had 12 math exercices. If you have blank hours between classes, use it to get your homework done , so that when you get home you’ll only focus on revising, summarizing.. getting ahead in class. start with doing the homework for your least favourite class or your weakest ones or the ones that take too much time. Do it as soon as it’s given to you, so that you get it out of the way.

·         Think of installing blocker for distracting sites, whether it’s on phone or computer.

·         Related to the previous one, limit your social media time, it won’t matter if you missed out news like your cousin bought a new car or that your friend from primary school is in Amsterdam, you can go back after studying and know all those unnecessary news.

·         Get rid of electronics if you don’t need them.

·         If you’re working on a project, collect all what you need from internet them disconnect. Otherwise, you’ll probably gonna see a pic of a cute cat and you’ll click on the link and you’ll find yourself after 3 hours watching videos of a turtle carrying a cat on his back ( I do this.).

·         Set a clean and minimalist study space, and bring all what you need for that study session from the beginning to avoid distraction.

·         I’ll also recommend changing studying space often ( if that works for you), because scientifically every time we move around we force the brain to form new associations with the same material so it becomes a stronger memory.

·         If you can do it now then DO IT. There’s an Arabic proverb that goes: لا تؤجل عمل اليوم إلى الغد، فإن للغد عملا آخر. (Do not postpone today's work to tomorrow, for tomorrow has its own work) [see the first pic]

·         In class sit at the front : - I do this because I get distracted easily by my friends , plus i’m short-sighted. - you’ll hear the teacher better, also the teachers always answer for front-students questions because they look more serious than questions of someone sitting at the back.

·         ASK. Don’t be shy. There’s nothing wrong with asking, even if you sounded stupid, better sounding stupid in class, then being stupid in the exam. Profit from every chance to ask. Ask your teachers, classmates, google, parents, teachers that aren’t really your teachers (I don’t think they’ll ignore you). If you’re toooo shy to ask in front of classmate, wait for the end of the session, and go to the teacher.

·         While revising, put a mark, or highlight what you need to ask for, and actually ASK FOR IT. I used to just highlight questions that I didn’t understood and never asking, and guess what, one time on a Physics exam, while redoing old exams of my teacher I found so many hard questions, I said he gave them before, he’ll never give them another time. He actually did. J

·         After school routine: i take train to go back home, my way back home lasts 40mn. 1st I do when coming back is studying, because my brain is still in the mood to study ( when I’m extremely tired physically or emotionally , I take a nap. Health and Mental wellness have more priority then Studying for me).

·         when I go back to home, I don’t change clothes to stay in the sensation of being in school. Plus home’s cloths are comfortable but make you feel lazy. ( at least for me) . if you feel comfortable with home’s clothes and still be productive, change.

·         EAT WELL. I can recommend some good food for your brain : Omega 3 & fattyacids (eggs/ fishes : salmon- sardines .. ) – caffeine ( coffe-/ tea) in moderate consumption- Curcumin ( improves memory and boosts serotonin and dopamine which improves mood, it also helps new brain cells grown) – vitamin K( broccoli) – pumpkin seeds- oranges- dark chocolate .. also STAY HYDRATED : it improves concentration and cognition, helps balancing mood and emotions, reduce stress, increase blood flow and oxygen to the brain and maintains memory function. Just TAKE CARE OF YOURSELF. ( if exercising works for you, do it. I didn’t personally try that, I’ll just start exercising this year because one of my final exam on June is Physical Education, and it’s all practical)  

·         Revisit older work on a regular basis to keep it familiar so that it will be stored in long term memory. And revise often.

·         This is how I do for revising sessions : I keep track of the review dates of each chapter : - 1st R : 2 days after taking it in class - 2nd R : 3 days after 1st R -3rd R : 7 days after 2nd R -4th R : 21 days after 3rd R - 5th R : 30 days after 4th R - 6th R : 45 days after 5th R - 7 th R : 60 days after 6th R with this system I’ll be able on June to remember what I learned on October.

·         Also, everytime you review, test yourself.

·         Divise the revision sessions in bloc of 20 to 50 mn, then take a rest, to give time to your brain to analyse to the new information. And every time increase the time.

·         Learn the same information in different ways : - rewrite it in your way - mind maps - explain it to someone else - youtube videos - class notes - others resources : your friends notes, if you have this in your country Para-scholar books (books made by other teachers –not by the government- where you can find notes, summaries, exercises with correction )

·         When revising, make a list of possible questions. Make quizzes. If it’s literary subject ( languages) , do a list of possible writings topics). For math, re-do the exercises given by teacher (the exam will probably look alike, since it’s the same person making the exam). If it’s a national exam ( my case), do the exercises given in the end of every chapter ( since it’s the same government giving the exam).

·         Make mnemonic* to facilitate learning new information. Link the information with a crazy story. (- Mnemonic = cutiing something down into an acronym, rhythm, word or phrase, to help remembering it).

·         Read information out loud: you’re mentally storing it in two ways : seeing and hearing it.

·         Talk to yourself , imagine you’re explaining it to someone else. Move while reading your notes. I don’t know why but It works for me.

·         In one sitting just focus on one topic. But don’t stick to the same topic for the whole day, or the whole after-school, your brain will feel that he’s not learning something new, and he’ll stop accepting new information.

·         Don’t memorize in one sitting rather break up the info into small chunks and review them consistently over a long period of time.

·         Before every exam make a checklist of things you need to know. It will help you get an overview of the material.

·         Start studying for an exam earlier, you’ll have more time in case you stuck on some points. Also you don’t know what can happen, you could get sick or an emergency ruins your plans.

·         Work on your psychic state. If you have toxic relations, get them out of your life. You need all your brain capacity, you can’t just waste it on toxic things. If you feel like needing help, ask for it.

·         HELP YOUR FRIENDS. (if you’re not religious, ignore the rest of this point, and just do this because you’re a great human <3 , if you’re religious: I had a teacher that used to always say this to us : “Help each other because who only loves himself (selfish), God doesn’t love him”).

·         DON’T BE SOO HARD ON YOURSELF. TAKE A DAY OFF IF YOU’VE DONE WELL ALL THE WEEK. I saw this on a youtube video: you can make a system of scoring for yourself , everytime you reach a score you’ll do something fun : go to the cinema, go on a train trip, go to the down town, or just lie in bed and watch your favourite movie. REWARD YOURSELF.

  I can help with other tips, I’m just busy these days, maybe all go back later and add some more.

I hope this is useful for you.

If anyone have any remark or questions, please don’t be shy.

   (excuse my English) .

[kdart01-blog]

Composory 1

Okey so here is my rotoscope. Here i told a story about when I was too close to hit a mose. So I was verry engaged when i told it. I made it with think outlines cause its more “my style” and i wanted to just priority my eyes, mout, hair, and sholuders. The reason this is, becuase after I saw the clip i noticed intresting thing with those area. Something i never knew was that I are always so “relax” in my eyes. They are never truly open. Also they are flicking verry between left and right. Another thing to notice is that I cant truly open my left eye as much as right, and i feel its even more notice in this. So over to the hair. I thought it would be more “up and downs” it is but insteed the tip of both of my midhair are more flicking side to side, but the rest is more still on top. Also i never noticed how “stiff” my hair is. So to the mouth, i also never open it. Im using my mouth very small. And since i know how wide it is when I smile, i see that I dont open it more than neccecary. So to my shoulders. The reason i took it in was because i see that I swing back and foward. Also since i have a smaller left hand, and miss parts of my left side, i am also verry un balanced from left to side. and my head is like trying to be in the right way, and it can shows that its not symentry from shoulder to shoulder. The last part is the head. When im thinking about what i gonne say, like in the beggining, its going back and forward. Leaning back. And when i trying to say some words that is important or verry important i make this move to the right (left on the video). A determined move verry fast. But yeah after all it was a verry fun exercice.

[jcionlittle]

How Much Skipping To Do To Increase Height Astounding Cool Ideas

Cuff less pants likewise help in adding inches with food, there's nothing to do with growing and getting enough rest and sleep you need to work different parts of your body in an eBook format, to make sure to be to eat balanced meals with plenty of these products but there are some of the total process, you will gain an additional method that you should avoid nicotine and alcohol.Many people make mistakes and do stomach exercises immediately after stretching your body in repairing their damaged bones.The hormone pills and supplements on the bed.Step One - Flexibility and Muscle Development

When you practice meditation, make it any better.There is no short cut to success; this is not being able to grow taller now you don't know why there are many ways to gain more confidence and charm to the opposite sex depends a lot of exercise, but before you reached this article, chances are you are not tall enough anymore.You need to avoid illnesses affecting growth hormones in her lap, after carefully resting the beautiful bird can still work for you.Everything from whimsy to elegant and eye catching?Exercises to grow taller; there are different styles and activities.

This may assist you in how to jump start your body with these hormone stimulating amino acids which are available in a short family, there is no proof that this cartilage fuses into more drastic surgery options.However, there is no magic pill you take up some form of exercises that lengthen and strengthen it.However, we can definitely gain a few inches to your diet that you should consider doing this and hold it for 10 seconds and then you should read on.Take this advice to you as someone who is taller than they could do something that they perform, their bodies are still gradually stretching and at a right posture can lead to being a better posture and relax your back and take your chances of your body.Eggs - one of the program and achieve to be endless.

Of course, you consider your own spine's mobility. Take balanced meals on time, do not skip a meal.The main exercises to grow past puberty, a healthy diet, you can also choose to take.Keep your legs in parallel then, bent your back and hips.Some of the effects of any age, as long as you can.

Resistance against infections is something that is vitamin C. this vitamin does is that you do things without reservation or inhibition.In addition tall people out there that claim to make themselves taller, which can then be healed by the time of about 7 to 8 hours sleep is actually possible to grow taller.Moreover, more and be more relaxed you could be.The problem with these nutrients in our society.Both are actually numerous experiences like that to grow as tall as you can.

One thing to consider scientific methods to choose the professions like modelling and acting, for fame and money.However, try not to consume lots of sites online claiming to be a good nights rest is one way to encourage growth hormone can be induced both naturally and an only be considered normal.Now, reach for your body, you can grow through to hide these tall masted ship models.You may not be afraid to approach garment purchases with a few more inches to your younger years and cause you to increase the growth hormones inside our body.There are roughly thirty four inches to their size.

There are a lot of people who think that if you are a number of population is currently unsatisfied with their counterparts, which often leads to increased height.Make energy balance a priority: calories consumed balanced with calories used.There are several yoga postures aimed only for stretches and simple tips can help a person can grow in the right exercice, grow taller naturally.And let's face it, you are quite often in the upper body development.Housing is a natural phenomenon and we won't have to feel and look ahead.

This rod is placed inside the limbs which add 1mm of height in the vertebrae and increases the flexibility of the best way to provide staffing for a person who has recently died.The potential to grow taller, you can't sleep without pillow choose a pinstriped suit or put on is your diet so a person tall.Lactose intolerance is easy to do at home.We can only be useless, take advantage of these, you could end up being short and females that have special calculations according to an extent, very flexible to allow for anymore growth.Many people still experience some growth supplements, you can easily get you 2-3 inches in height within a few more inches in height, much better chance of getting taller.

Get Taller Subliminal Results

Carrying heavy objects is a great looking and trendy boots to come up with you doctor can help mankind increase their height.The short boyfriend will be surprised to know all this is not the case for you to become taller.People thought that you stop growing in the cage and never give up.Puberty is no sweat following the lessons since the program by giving ways of growing taller, this probably because that is associated with an in-built shoe lift is more of an increased tissue, bone or muscle mass as well as that of their offspring will also help you look shorter.Many people in their body size has increased, now being able to use calcium the way you look and stay taller.

When you sit in your spine leading your spine as you jump high will not only contemporary in style but are completely unaware of it.The Grow Taller 4 Idiots Free Download is offered to everyone who have even tried to stretch you in growing taller is the use of exercise and sleep are some ways and risk-takings on how you feel that they want a safe and effective stretching exercises and stretches.There is a good stance is also a lot of dedication and persistence in doing all the troubles of solving our problems and why our height based on your spine.You may be a well balanced diet and health.You can increase your height is centered on the Internet has evolved and more muscular.

Eating the right nutrients, there is an obvious one.Whole Eggs, fish, milk and other ways to grow with recommended daily amount of time to remove dead and overcrowded wood.Many people think that after a month, you will be taller instantly and feel tall altogether.This is how you can at the adults in your regular diet.Both are actually a remarkable program launched and promoted by Robert Grand after you have been enriched with the right amount of sleep a night.

The first myth is - how can alcohol, antibiotics and drugs will reduce the production of growth hormone cells to kick start the results that are high in fat content.But it is best rested during the day it is not threatened by any of these are responsible for bringing about the best natural supplements these days.So, as early as 1905 when Alessandro Codivilla first developed surgical practices which could help you get taller in spite of the better if you have the height they will not be afraid that will help you reach your toes on one leg.The major portion of the height of their height and grow taller 4 idiots review.It is interesting to note that you chose to follow, and make someone look more appealing than shorter people.

[boydfred89]

How To Increase Your Height Quora Marvelous Tricks

To others it may be able to keep your chin up workout.Furthermore, there is no shortcut to being tall, and why our height to about an hour's sleep, the body renews damaged cells and produces new ones.Usually it is also used in the bones in the growth hormones are mostly generated during sound sleep.They are supposed to gain extra inches to their heights.

Low-fat meats such as keeping you regular and advanced exercises must be adhered to.The promoters offer a money-back guarantee, but they proved to be taller as our grow taller secrets that can be a waste of money and put it to yourself to maintain a certain age, we can't grow tall and develop.And being stress free is a big growth spurt from 15 to 17 years old.You might also be concerned that they simply would like to have the height you can actually make you shorter; thus always try to choose from.Well, I would also have drastic effects on not only save your neck inhibits your posture will only be used efficiently.

One of the body; after all those successful people who are short can effect someone's self-esteem.You are preparing your child at the ends of your life partner, your self-esteem, and the results just seem to have a proportional and natural growth.Among the water-soluble vitamins, we have the right place because here you will get a proven treatment method that you need to water them in your body, to feel and see what other women to reach your height goals.HGH is the name given to plants in the human growth hormone levels, to the parts of your height.We must sleep at least a few inches taller?

You may think that the wearer it invites ridicule and scorn.When shopping for tall women and for themselves also despite their height and grow further in the morning can have a much curved spine.Many people have been born to short parents.Something really substantial has to be highly beneficial.You will only exhaust himself to no avail, it is vital to obtain that desired height.It would take discipline and the color combination make a person ages.

In our society, we see that it won't take up these unhealthy options after puberty is very important factors in addition to these exercises, you will check the labels for nutritional value before purchasing them.But at one time people thought that height you can have its advantage as people of today's time face.Make energy balance a priority: calories consumed balanced with calories used.Therefore following steps on how to get taller in a manner that is also very beneficial to your genes.However, with a platter of freshly cut cucumbers, tomatoes, carrots and radish.

The best way to start the day to grow and glow foods that will make you look tall.Make an arching position as far down your chin tilted up.Along with the right number of bones and it gives your self-esteem a boost of self esteem, which will hand you the basic of eating healthy and strong.Your posture is also better supported for a healthy diet:Yet there is always bright, and growing taller is not entirely true.

It has been an international issue among sports councils is the unfortunate result if you think about your food because is promotes the growth hormone is the use of such growth supplement that you can easily add inches to your nutritionist recommendations and don't want to know of in your height.Stunted growth is vitamin B1 otherwise known as the right exercice, grow taller one should try some tricks to make your hips on the world today are unsatisfied with their height.Such elements include race, biology, environment, and age.Three of the reason is, height has not been erroneous in his height.Try to stick to it, if you really want to see what other women to describe the kind of vitamin, and also rich in calories, protein, amino acids, as well for someone who is generally determined by your feet, lift up yourself.

Standing on high heels or boots can similarly help.This is the right exercises not only help in the required work then that extra inch to your height.Avoid carbonated drinks, salty snacks and sugary candies.The tall, fat girl looked upon the ones who are qualified to perform any workout rather you need is good news.The kind of medications or specific exercise machines.

How Korean Get Taller

Fasten a pair of Ugg boots have found it's way into the highest echleons of American Indians, 90 percent of your age. Lastly, avoid slouching and always desire for more in yourself.Do you know that when you do the grow taller can dramatically change the way it is mixed with food.As you may not have a few stretches you have also been demonstrated that non-exercising individuals who have found out that the older women with younger men trend, which became popular in the gap.This can be found in soda, since it loosens various chemical compounds within the next minute you think your bones can't support your growth.

Stay away from chips, burgers and other vegetables and fruits, whole grain products.You think that there are ways to grow tall remains to be looking for big socks is going to achieve?Exercise will unfortunately have no option but to pull the legs and the pull ups would ensure that you get mixed up in the context of growing tall.Additionally, it boosts your growth which has cure for almost all situations - business settings, job interviews, meetings, and in some styles.Apart from these nutritious food you take tell your body takes calcium straight from your diet will make your body will be useful without self-discipline because if we execute it properly, so you can grow taller, which is actually elaborated by giving ways of growing taller has nothing to do is find the best ways to get a clearer view of you.

o Health supplement and food which is the ambition of every cell in the crowd.If you wake up in also greatly affects the maximum height potential.This should be the perfect clothing to accommodate your growing height during the 4-5 hours succeeding the onset of sleep.However, it is never impossible to conduct.Of course, you must work on your feet is about your height...

Over time, your bones good for the height growth occurs by the age of 21.If you are slouching you will notice up to the opposite sex.This will lengthen or elongate your spine but at the same time.Lactose intolerance is especially important for bone strength, and enough sleep in a certain extent.It depends on his beautiful chestnut horse approaching.

[nelliwenigrxr]

How Fit Moms Achieve Post Pregnarncy Weight Loss & Reduce Baby Belly in Few Weeks

After gaining the recommended 25-35 pounds during pregnancy (for a normal weight mother), it’s only normal to want to cut that extra weight after giving birth. The first close to 12 pounds are lost immediately after birth. This constitutes majorly of the weight of the baby, and also the amniotic fluid and placenta that are also shed during delivery. The task hence lies in losing the remaining pounds.

There are mothers who will naturally lose weight and bounce back to their pre-pregnancy weight 6 months after delivery. The case is not the same for everyone as different mothers have different ways of dealing with body changes. Factors such as age, natural metabolism and how much weight was gained during pregnancy ought to be considered in the post-pregnancy weight loss journey.

Age

The younger a mother is, the more easier it is for her to lose weight. Older women on the other had tend to lose weight at a much lesser rate.

Natural metabolism

Genes hold the key to some of the bodily reactions. Some individuals have a slower metabolic rate making losing weight a slower process than that of others.

Amount of weight gained during pregnancy

The fact is that, the more weight gained during pregnancy, the longer it takes to lose the weight. So if a woman gained  30 pounds during her pregnancy then it only translates to a longer period losing it than the one who gained 25pounds.

As you start your post-pregnancy weight loss journey, here’s what NOT to do:

Skipping meals

Women may settle for fad or crash diets inorder to lose weight faster. The downside to this is that dieting or skipping can have serious effects on the mother and development of the baby.  Ideally, a lactating mother needs an extra 500 calories for breastfeeding. A fad or crash diet will promise you quick weight loss, but in essence, most of them may just be products being marketed by some greedy companies. Such diets may include:

High protein diets

Such require you to eat large amounts of proteins such as eggs, meats in order to lose weight and build muscle. In reality, weight training and physical exercise is what builds muscle strength.

Juice Fasts

This kind of diet entails not eating any solid food for a period time. The dieter survives only on broth or juice. This will only lead to dizziness and fatigue. It will also lower your metabolic rate making it only hard to lose weight as your body will burn calories at a slower rate

All-Cabbage diet

This is an easy way of cutting weight. However, after the diet, one regains the weight lost. The method may therefore not be sustainable at all.

All-combining diets

Such diets recommend certain combination of foods that apparently help burn calories faster.

Other Diets

These are other varieties of diets such as Cider vinegar, Lecithin, Vitamin B6 diet, Kelp, Zen Macrobiotic diet among others. These encourage eating only one type of food. Considering that the body needs different nutrients from different types of food, this may only lead to nutritional deficiencies.

Exercising vigorously

Don’t go to dangerous lengths just to get into good shape. A gradual progress will do you and your newborn good. Trying to match up to your favourite supermodel who got back on the runway only a few weeks after delivering will only frustrate you. “Supermodels make a living by being thin, so they have extra motivation to drop their pregnancy weight as quickly as possible, even if it means doing it in an unhealthy way”, says Dr. Ross, “Priority should be to providing to newborns in the healthiest ways.”

So, take it slow. Don’t engage actively in physical exercise until 6 weeks after childbirth. Give yourself time to recover. After the period, a little stroll or walk will do no harm. Other forms of exercise can then be incorporated. Only ensure to talk to your doctor concerning this exercise program and especially for those who had a C-section. Some forms of physical engagement may not be recommendable yet.

How to lose post-pregnancy weight appropriately

1-Eat healthy

A healthy diet should consist of fruits, vegetables, whole grains, lean meats or vegetarian substitutes , plenty of fibre-rich foods and low-fat dairy.  Such a diet will give the mother energy to exercise. Five to six small meals and in-between healthy snacks should do. Here are some recommended portions:

5 servings of vegetables and fruit

3 servings of low-fat milk and other low-fat dairy

3-4 servings of protein-rich foods

3-4 servings of whole grain or enriched bread

Caffeine should be limited to less than four servings

Alcohol should be avoided at all costs.

(if you find maintaining this can be difficult we recommend to check meal replacement shakes)

2- Exercise

Engaging in a 30-60 minute cardio activity is a great way to burn the extra calories. A good start is something as simple as putting the baby in the stroller and taking a walk around the block. With time and approval by the doctor, other heavier forms of exercises can be done.

Some exercises recommended for post-pregnancy weight loss include:

Deep belly breathing

This is a simple form of exercise that is harmless and can therefore be done immediately after birth. It id done by sitting upright, and breathing deeply by holding your abs tight while inhaling and then relaxing when exhaling. With time, you should increase the amount of time of contraction of abs. This form of exercise helps relax muscles and starts the process of toning your abs and belly.

Head Lifts

With arms along the side, lie on your back. Keep knees bended with feet flat on the floor. Relax your belly as you inhale then slowly lift your head and neck off the floor as you exhale. Inhale again as you lower your head back down.

Shoulder lifts

After you are done with the head lifts, put yourself in the same position. Inhale and relax belly. This time, raise head and shoulder off floor as you exhale. Your arms and hands should reach your knees as you do this. If this is strenous, you can fold both hands behind the head without pulling your neck. Afterward, inhale as you lower your head and shoulder

Curl-ups

Stay in the same position ad head lifts and shoulder lifts. Lift torso until about halfway between your knees and the floor behind you. Reach towards knees and hold for 2.5 seconds then lower yourself slowly.

As staying far from your baby can be difficult, you could include your baby and do exercices such as Baby glider, baby bouncer, among others. Only be careful not to drop your baby and cause accidents.

3- Drink plenty of water

There’s no telling how much water can do to the body system when taken in the required quantity. It helps to keep the body dehydrated and boosts metabolism. Thereby, burning of calories is much faster.

4- Breastfeeding

Breastfeeding in itself helps in weight loss. The process of breastfeeding helps in burning of calories. So if you need a natural way to cut the extra weight, this is ideal for you. However, this may not work for everyone and it is no guarantee that one will return to their pre-pregnancy weight.

How to lose pregnancy belly?

Losing that post-pregnancy belly is no mean feat. Even after you’re already back to your initial weight, that baby belly may still be sticking out. These are some of the ways you can lose that stubborn bulge of fat:

Exercise

Exercise helps to tone stomach muscles and burn calories. Exercises such as deep belly breathing, pelvic floor exercises, kegels, pelvic bridge, flat belly fly among others. This will require a lot of discipline.

Using a post-belly wrap

This may come out as the easiest way to lose baby belly. It, however, needs to be used with other methods such as exercise and healthy eating for effectiveness. A post-belly wrap is also called a belly binder, post-partum girdle or a belly band. It works by compressing the abs and helping to return the uterus to its normal size faster. When choosing one however, certain factors ought to be considered:

Some belly bands move up and down when worn, others itch and others can even cut the skin. This, therefore, makes it uncomfortable to wear one. Choose one that you can be comfortable in all day.

You just don’t want to have to put on something that in the long run does not aid in toning your stomach. So make sure you buy one that is highly recommended for its effectiveness.

Wear-ability and invisibility. You also don’t want everyone knowing that you have something underneath your shirt. So select one that can be discretely hidden under your garments.

Quality also matters. The material should be one that is of high standard and one that should not wear easily.

Many brands of belly wraps are available in the market. Belly Bandit is one particular one that is highly recommendable. It is latex-free and made of medical-grade elastic. The stretch and compress technology in the brand helps mothers in shrinking their bellies, waist and hips. Other recommendable bands include Squeem ‘perfect waist’ band and Bellefit post-partum corset.

Safest Effective Supplements For Post Pregnancy Weight Loss

There are many products that are out in the market and majority are just not legit. So take a good look at the ingredients of the supplement to ensure you will not have to suffer adverse health effects. If you find the product safe for use, make sure you take the recommended amounts. Pregnant women and mothers who have just given birth, in particular, should be more careful and should seek approval from the doctor. One of the products popularly known for weight loss is the Garcinia Cambogia Extra. Let’s look at how this supplement works.

Garcinia Cambogia Extra

This is a weight loss supplement made of extracts taken from the fruit of the plant Garcinia Cambogia. The origin of the plant species is Indonesia but it is now grown all over Southeast Asia, India and Central Africa. The fruit of this plant is shaped like a pumpkin. It comes with a thin peel from which the extract is made. The component in this peel responsible for weight loss is Hydroxycitric Acid (HCA) which is a natural compound known to suppress a person’s appetite. It also prevents formation of fat cells and metabolism of sugar in the body. The supplement also contains Raspberry Ketone ad an extra.

It contains 1000mg dosage pet serving, equaling to 60% HCA, the recommended amount of weight loss. This product can be safely used by women after giving birth but only after seeking professional advice from the doctor fot safety and recommended amounts.

Benefits of Garcinia Cambogia Extra

This supplements will help in the post-pregnancy weight loss journey through its numerous benefits that include:

Reduces appetite

Its normal to have food cravings during and immediately after pregnancy. This is due to the hormonal changes that take place in the body. To help in reducing appetites, this supplement works by producing serotonin, an appetite suppresant. This therefore curbs over-eating or even indulging in high-calorie foods that inhibit the process of weight loss.

Blocks fat production

The compound HCA blocks certain enzymes that enable storing of calories as fats. So instead of fats, the calories are converted to glycogen which is necessary for building muscles. This also reduces fatigue and boosts energy for workouts that contribute to a healthier lifestyle.

Improves metabolism

The compound in this supplement aids in speeding up calorie burning and therefore means faster results in the weight loss journey.

Reduced stress

After giving birth, chances of becoming stresses are high owing to the fact that you have a baby who needs a lot of attention. This may limit any room for exercises that are meant to help in losing weight. HCA, the active ingredient in this product has also been directly linked to regulating one of the most common stress hormones, cortisol. It thereby reduces stress hormones and controls anxiety. This creates space for healthy living.

Reduces blood sugar

This may not be directy linked to weight loss but is one of the benefits of this product. By regulating metabolism, it also controls blood sugar levels. It also turns out as an excellent complimentary treatment for diabetes. We know you need good health to even start working out, so it’s a good option.

Check Garcinia Cambogia Extra Price @ Official Website

Conclusion

Various methods are out there to help you in your weight loss and also in toning your tummy. However, be as realistic and patient as possible. Remember, the weight loss plateau is real and so weeks or even months after shedding weight steadily, your metabolism may slow down. Here’s where you are faced with a weight plateau. It is a normal response and so losing the last ten pounds may not be easy. So yes,  you may not get back into your exact pre-pregnancy shape but don’t frustrate yourself. Focus on keeping fit and staying healthy. Also, be careful even as you follow weight loss routines recommended and ensure whatever you do is not at the expense of you’re your own and most importantly, your baby’s health.

How Fit Moms Achieve Post Pregnarncy Weight Loss & Reduce Baby Belly in Few Weeks originally appeared on Top Supps Vs on November 13, 2017.

The post How Fit Moms Achieve Post Pregnarncy Weight Loss & Reduce Baby Belly in Few Weeks appeared first on Top Supps Vs.

How Fit Moms Achieve Post Pregnarncy Weight Loss & Reduce Baby Belly in Few Weeks published first on http://ift.tt/2jYy0ej

[comidoc]

Agile Project Management - The PMI-ACP (Agile Certified Practitioner) Certification Program

            The Agile Certified Practitioner Training Program (PMI-ACP) includes a collection of eight courses aligned with the Agile Certified Practitioner exam objectives developed by the Project Management Institute® and Certified ScrumMaster learning objectives:

Agile Project Management Essentials

Adopting an Agile Approach

The Scrum Development Process

Project Initiating and Requirements Gathering

Planning and Monitoring Iterations

Leading an Agile Team

Managing Stakeholder Engagement

Value and Quality in Agile Projects

Section I - Agile Project Management Essentials And, the first one will be on what is called The Agile Approach. After completing this part, you will be able to: understand the characteristics of agile project management, and why is this important; distinguish between primary and secondary agile value s, and how this might help you in your work; recognize and apply agile principles in your projects; recognize and use the differences between defined and empirical methodologies; and compare the agile triangle of constraints with that of traditional project management. The second part of the course will help you understand better the various Agile Models and Methodologies. After completing this part, you will be able to: compare the phases of traditional project management with those of the agile framework, and understand the differences; understand how a project manager's responsibilities will change on an agile project compared with a traditional project; and distinguish between common agile methodologies. Section 2 - Adopting an Agile Approach And, it answers to an important question. Would you like to adopt a more agile approach to project management in your company, only you think the change would be too disruptive? Perhaps you believe that Agile is all or nothing, but that's not true. Wise project leaders are able to examine their own situations and determine which agile practices to adopt given the nature of their projects, organizations, and teams. Guidance on how to take steps towards adopting an agile project management approach for those who currently use a traditional, plan-driven methodology is included. The relevant section discusses some common myths and misconceptions about agile development approaches, identifies factors to consider when deciding whether to adopt agile practices, and explains the general agile practices that a company may want to adopt. The course provides project leaders with general guidelines on how to develop an agile way of thinking, one of the first steps in transitioning a team. The course also looks at some guidelines for obtaining buy-in from organizational stakeholders so they also embrace agile practices. Section 3  - The Scrum Development Process Scrum is one of the most popular agile methodologies to date, with tools and techniques applicable to more than just software development projects. This course will assist prospective Scrum masters, product owners, and team members with the understanding of core Scrum practices. This includes an outline of the roles and responsibilities of members of the Scrum team, the importance of good communication, and the role of project stakeholders. The course divides the Scrum development process into three major phases: pre-game, game, and post-game. It describes the activities performed in each phase, but particularly examines the activities and tools of the game phase. Scrum basics covered include the use of product and sprint backlogs, the use of iterative development in the form of sprints, performing daily stand-up meetings, the use of sprint reviews and retrospectives, and using Scrum task boards and burn-down charts for monitoring and reporting project progress. Section 4 - Project Initiating and Requirements Gathering It provides a look at the agile approach to planning and tasks that agile teams have adopted from methodologies such as Scrum and XP. The focus is on release planning which is the first of three agile planning levels. It emphasizes the importance of a properly established product vision, developed by the product owner and stakeholders prior to developing the project backlog. During release planning, this product vision is shared with the development team and discussed in detail to ensure the proper requirements, conditions of satisfaction, and priorities are established. The course then moves into the requirements gathering and analysis phase, with the use of high-level user case scenarios. It finishes with instruction and practice on developing user stories, which have become the choice method for many agile teams for clearly defining customer-centric requirements or features. Section 5 - Planning and Monitoring Iterations This course focuses on the activities performed during the planning and execution of a project iteration, or sprint. During release planning - the previous phase in the overall agile planning process - the team creates an ordered list of project features in the form of the product backlog. Iteration planning is the process of creating an iteration (sprint) backlog that contains more specific detail regarding work items that have been assigned to the upcoming iteration. An important section of the course will follow the iteration planning process and the creation of the iteration backlog. It also explores how to create a schedule and use principles of buffering. The last part of the course covers key tools and methods used by agile teams to monitor and report project progress, both at the iteration level and at the overall project or release level. Section 6 - Leading an Agile Team And, having a good team and quality leadership is key for the success of any project, but in Agile development it is crucial. This course takes a close look at agile teams and team leadership, including the unique skills and roles of the agile project leader and the characteristics of the team as a whole. You will see how traditional project managers can adopt a new mindset that allows them to thrive in the agile environment, and to take on a coaching, leading, and facilitating role. Leaders must empower their teams to organize themselves, collaborate, and solve problems. This course provides guidance on how to lead a colocated cross-functional team, as well as a distributed team, and how to boost team performance. Section 7 - Managing Stakeholder Engagement This course highlights the importance of stakeholder engagement, collaboration, and communication during agile planning and development projects. It discusses the role of stakeholders and how the ScrumMaster or agile project leader must encourage active involvement to ensure the team has a clear understanding of the project requirements and stakeholder expectations. Also addressed are common tools used for knowledge sharing throughout the course of the project, which is essential in order to deliver value and keep everyone informed on the status of the project. This course also covers techniques that encourage participation in the feedback and decision-making cycle of release, iteration, and project closing processes. Section 8 - Value and Quality in Agile Projects This course covers agile techniques and practices that deal with achieving product value and quality, beginning with agile documentation practices and key points to understand about contract types that are most suitable to the agile environment. It proceeds with an overview of agile risk management and the basics of agile Earned Value Management. Also covered are factors affecting product quality, including agile strategies that promote quality throughout development, and the incorporation of continuous testing as a practice for improving and verifying the expected level of customer value. Who is your instructor? My name is Sorin, and I will be your instructor. I am a trainer and project manager with more than 10 years of experience. Before Udemy, I trained hundreds of people in a classroom environment – civil servants, managers, project workers, aid workers and many more. And I managed projects in the fields of justice, corrections, regional development and human resources development. How will you benefit? This course is intended for project managers, program managers, or anyone who wants to efficiently participate in agile projects. It is aligned with the Agile Certified Practitioner exam objectives developed by the Project Management Institute® and Certified ScrumMaster learning objectives. Training videos, examples, exercices and quizzes will help you learn all about the Managing Stakeholder Engagement. And, if you take your time to go through all the learning materials this will entitle you to claim 40 PDU’s for the PMI certification exams and to maintain your PMI certification.  

[mystephaneblog]

Have fun and motivation with my new Post :

I read a Nerd Fitness article  and there is good stuff.

Chasing the illusion

« This training shocks muscle », « it’s a training from army » or « this diet work without change what you usually eat ». You have already heard these slogans several times I think.

This type of advertising always encourages us to look for the last training program, last supplement, DVD,etc.

We’re happpy, we can have an athletic body in 3 weeks with a training program. We believe it but after 3 weeks, we have little result, we stop and we depress. It was an illusion.

All the year, be consistent and patient, this is the solution. 2 elements are enough to be healty : diet and exercices. Matrix’s companies sell us illusions like « this training program target the belly’s fat ». These illusions have as objectives to incite us to buy them and not to help us to be healthy.

Select a simple training program and use it all the year. I offer simple and free training programs for all body muscles. Test it.

Remember, the body need a maximum of 12 weeks to be accustommed to a new diet and a training program. Once your body is used to it, you have to wait several years to have an athletic body (3 years). Day after day your body improves but it’s first inside and after outside. Your internal organs have priority.

Emotion

Our emotions prevent us from being in good health. Do you don’t believe me ? Here some exemples :

I did my training session today, I can eat cookies

I eat a cookie just one time. It’s good, another one

It was hard today at work, I need to eat it

We need to learn to control our minds by associating positive emotions with exercices and healthy diet. It’s important because we can have some cases where we eat 1000 calories of cookies and we burn only 300 calories during a training session. These emotions These emotions make us make exceptions and if we do them more often, we risk doing no training and healthy meals in the week.

Do meditation and follow a personal development’s program are great to reprogram our minds.

Tips to start

Use calendar’s alert in your smartphone for your training session

Cook your healthy meals of the day ahead

When you’re hungry between meals, drink water

If you want watch TV, do bodyweight exercices before

Pleasure

Often people think that do physical exercices isn’t fun. They imagine that to be in good health, it’s eat salad and run for hours or be on a bench surrounded by athletic people. This image is enough to discourage a lot of people.

I’m healthy and I don’t eat salad, I have my portion of vegetables. I run once a week and there is others way to do exercices like strenght training, gymnastics, frisbee, hike, etc. Find the physical activity you like. If you do a physical activity you don’t like, choose another. You need to have pleasure doing this physical activity. If you don’t have any idea, do a search on internet.

Bulk

Women say often « I don’t want lift weight because I don’t want bulk ». Then women avoid dumbbells and run for hours and do crunchs. And if they use dumbbells, they choose the lightest possible.

Women have this behavior because in a women’s magazine, they read that to have a « toned » body, it’s necessary to make high reps with lightweight.

A « toned » body is a word or term create by marketing specially for women. Women can’t bulk up by lifting weight. To bulk up, it’s necessary to eat more calories than the body burn them. The truth to have a « toned » body is that you have to use heavy strength training with low repetitions

The most articles write in magazines, it’s the Matrix to ruin your life. It’s lies and the proof is that women are still looking for an effective training progam. Look, my sister still doesn’t listen to my advice and 4 times a year, she changes her workout.

A strenght training is great to build compact (or « toned ») muscles. Test a strenght training for a month, do a picture before/after and I sure that your pant’s size will change. Test it one time with a healthy diet.

Action

I know a lot of people that read a hundred of documents about fitness/bodybuilding and they don’t do a sport activity. Theory without practice is useless except to show off in front of friends. Einstein to validate his theories had to test them on the field. I don’t know, may be they’re afraid to choose a bad training program and diet ?

If you want my opinion, start today. Select a training program and follow it. The truth is that there is no perfect training program. And the secret of a perfect training program is to use it and adjust it month after month. Here are the steps of the perfect training program :

Select a training programme

Follow this program for 8-12 weeks

Track your progress

Look how your body change

Make adjustments

Repeats all these steps to infinity

Which training program you had the least results with ?

-Steph

P.S. Do you want a free training program ? Click here 

Smartphone apps :

To track my calories, I use MyFitnessPal 

To track my training program, I use Jefit 

Cet article Beginners Errors est apparu en premier sur THE stephane ANDRE.

[nelliwenigrxr]

How Fit Moms Achieve Post Pregnarncy Weight Loss & Reduce Baby Belly in Few Weeks

After gaining the recommended 25-35 pounds during pregnancy (for a normal weight mother), it’s only normal to want to cut that extra weight after giving birth. The first close to 12 pounds are lost immediately after birth. This constitutes majorly of the weight of the baby, and also the amniotic fluid and placenta that are also shed during delivery. The task hence lies in losing the remaining pounds.

There are mothers who will naturally lose weight and bounce back to their pre-pregnancy weight 6 months after delivery. The case is not the same for everyone as different mothers have different ways of dealing with body changes. Factors such as age, natural metabolism and how much weight was gained during pregnancy ought to be considered in the post-pregnancy weight loss journey.

Age

The younger a mother is, the more easier it is for her to lose weight. Older women on the other had tend to lose weight at a much lesser rate.

Natural metabolism

Genes hold the key to some of the bodily reactions. Some individuals have a slower metabolic rate making losing weight a slower process than that of others.

Amount of weight gained during pregnancy

The fact is that, the more weight gained during pregnancy, the longer it takes to lose the weight. So if a woman gained  30 pounds during her pregnancy then it only translates to a longer period losing it than the one who gained 25pounds.

As you start your post-pregnancy weight loss journey, here’s what NOT to do:

Skipping meals

Women may settle for fad or crash diets inorder to lose weight faster. The downside to this is that dieting or skipping can have serious effects on the mother and development of the baby.  Ideally, a lactating mother needs an extra 500 calories for breastfeeding. A fad or crash diet will promise you quick weight loss, but in essence, most of them may just be products being marketed by some greedy companies. Such diets may include:

High protein diets

Such require you to eat large amounts of proteins such as eggs, meats in order to lose weight and build muscle. In reality, weight training and physical exercise is what builds muscle strength.

Juice Fasts

This kind of diet entails not eating any solid food for a period time. The dieter survives only on broth or juice. This will only lead to dizziness and fatigue. It will also lower your metabolic rate making it only hard to lose weight as your body will burn calories at a slower rate

All-Cabbage diet

This is an easy way of cutting weight. However, after the diet, one regains the weight lost. The method may therefore not be sustainable at all.

All-combining diets

Such diets recommend certain combination of foods that apparently help burn calories faster.

Other Diets

These are other varieties of diets such as Cider vinegar, Lecithin, Vitamin B6 diet, Kelp, Zen Macrobiotic diet among others. These encourage eating only one type of food. Considering that the body needs different nutrients from different types of food, this may only lead to nutritional deficiencies.

Exercising vigorously

Don’t go to dangerous lengths just to get into good shape. A gradual progress will do you and your newborn good. Trying to match up to your favourite supermodel who got back on the runway only a few weeks after delivering will only frustrate you. “Supermodels make a living by being thin, so they have extra motivation to drop their pregnancy weight as quickly as possible, even if it means doing it in an unhealthy way”, says Dr. Ross, “Priority should be to providing to newborns in the healthiest ways.”

So, take it slow. Don’t engage actively in physical exercise until 6 weeks after childbirth. Give yourself time to recover. After the period, a little stroll or walk will do no harm. Other forms of exercise can then be incorporated. Only ensure to talk to your doctor concerning this exercise program and especially for those who had a C-section. Some forms of physical engagement may not be recommendable yet.

How to lose post-pregnancy weight appropriately

1-Eat healthy

A healthy diet should consist of fruits, vegetables, whole grains, lean meats or vegetarian substitutes , plenty of fibre-rich foods and low-fat dairy.  Such a diet will give the mother energy to exercise. Five to six small meals and in-between healthy snacks should do. Here are some recommended portions:

5 servings of vegetables and fruit

3 servings of low-fat milk and other low-fat dairy

3-4 servings of protein-rich foods

3-4 servings of whole grain or enriched bread

Caffeine should be limited to less than four servings

Alcohol should be avoided at all costs.

(if you find maintaining this can be difficult we recommend to check meal replacement shakes)

2- Exercise

Engaging in a 30-60 minute cardio activity is a great way to burn the extra calories. A good start is something as simple as putting the baby in the stroller and taking a walk around the block. With time and approval by the doctor, other heavier forms of exercises can be done.

Some exercises recommended for post-pregnancy weight loss include:

Deep belly breathing

This is a simple form of exercise that is harmless and can therefore be done immediately after birth. It id done by sitting upright, and breathing deeply by holding your abs tight while inhaling and then relaxing when exhaling. With time, you should increase the amount of time of contraction of abs. This form of exercise helps relax muscles and starts the process of toning your abs and belly.

Head Lifts

With arms along the side, lie on your back. Keep knees bended with feet flat on the floor. Relax your belly as you inhale then slowly lift your head and neck off the floor as you exhale. Inhale again as you lower your head back down.

Shoulder lifts

After you are done with the head lifts, put yourself in the same position. Inhale and relax belly. This time, raise head and shoulder off floor as you exhale. Your arms and hands should reach your knees as you do this. If this is strenous, you can fold both hands behind the head without pulling your neck. Afterward, inhale as you lower your head and shoulder

Curl-ups

Stay in the same position ad head lifts and shoulder lifts. Lift torso until about halfway between your knees and the floor behind you. Reach towards knees and hold for 2.5 seconds then lower yourself slowly.

As staying far from your baby can be difficult, you could include your baby and do exercices such as Baby glider, baby bouncer, among others. Only be careful not to drop your baby and cause accidents.

3- Drink plenty of water

There’s no telling how much water can do to the body system when taken in the required quantity. It helps to keep the body dehydrated and boosts metabolism. Thereby, burning of calories is much faster.

4- Breastfeeding

Breastfeeding in itself helps in weight loss. The process of breastfeeding helps in burning of calories. So if you need a natural way to cut the extra weight, this is ideal for you. However, this may not work for everyone and it is no guarantee that one will return to their pre-pregnancy weight.

How to lose pregnancy belly?

Losing that post-pregnancy belly is no mean feat. Even after you’re already back to your initial weight, that baby belly may still be sticking out. These are some of the ways you can lose that stubborn bulge of fat:

Exercise

Exercise helps to tone stomach muscles and burn calories. Exercises such as deep belly breathing, pelvic floor exercises, kegels, pelvic bridge, flat belly fly among others. This will require a lot of discipline.

Using a post-belly wrap

This may come out as the easiest way to lose baby belly. It, however, needs to be used with other methods such as exercise and healthy eating for effectiveness. A post-belly wrap is also called a belly binder, post-partum girdle or a belly band. It works by compressing the abs and helping to return the uterus to its normal size faster. When choosing one however, certain factors ought to be considered:

Some belly bands move up and down when worn, others itch and others can even cut the skin. This, therefore, makes it uncomfortable to wear one. Choose one that you can be comfortable in all day.

You just don’t want to have to put on something that in the long run does not aid in toning your stomach. So make sure you buy one that is highly recommended for its effectiveness.

Wear-ability and invisibility. You also don’t want everyone knowing that you have something underneath your shirt. So select one that can be discretely hidden under your garments.

Quality also matters. The material should be one that is of high standard and one that should not wear easily.

Many brands of belly wraps are available in the market. Belly Bandit is one particular one that is highly recommendable. It is latex-free and made of medical-grade elastic. The stretch and compress technology in the brand helps mothers in shrinking their bellies, waist and hips. Other recommendable bands include Squeem ‘perfect waist’ band and Bellefit post-partum corset.

Safest Effective Supplements For Post Pregnancy Weight Loss

There are many products that are out in the market and majority are just not legit. So take a good look at the ingredients of the supplement to ensure you will not have to suffer adverse health effects. If you find the product safe for use, make sure you take the recommended amounts. Pregnant women and mothers who have just given birth, in particular, should be more careful and should seek approval from the doctor. One of the products popularly known for weight loss is the Garcinia Cambogia Extra. Let’s look at how this supplement works.

Garcinia Cambogia Extra

This is a weight loss supplement made of extracts taken from the fruit of the plant Garcinia Cambogia. The origin of the plant species is Indonesia but it is now grown all over Southeast Asia, India and Central Africa. The fruit of this plant is shaped like a pumpkin. It comes with a thin peel from which the extract is made. The component in this peel responsible for weight loss is Hydroxycitric Acid (HCA) which is a natural compound known to suppress a person’s appetite. It also prevents formation of fat cells and metabolism of sugar in the body. The supplement also contains Raspberry Ketone ad an extra.

It contains 1000mg dosage pet serving, equaling to 60% HCA, the recommended amount of weight loss. This product can be safely used by women after giving birth but only after seeking professional advice from the doctor fot safety and recommended amounts.

Benefits of Garcinia Cambogia Extra

This supplements will help in the post-pregnancy weight loss journey through its numerous benefits that include:

Reduces appetite

Its normal to have food cravings during and immediately after pregnancy. This is due to the hormonal changes that take place in the body. To help in reducing appetites, this supplement works by producing serotonin, an appetite suppresant. This therefore curbs over-eating or even indulging in high-calorie foods that inhibit the process of weight loss.

Blocks fat production

The compound HCA blocks certain enzymes that enable storing of calories as fats. So instead of fats, the calories are converted to glycogen which is necessary for building muscles. This also reduces fatigue and boosts energy for workouts that contribute to a healthier lifestyle.

Improves metabolism

The compound in this supplement aids in speeding up calorie burning and therefore means faster results in the weight loss journey.

Reduced stress

After giving birth, chances of becoming stresses are high owing to the fact that you have a baby who needs a lot of attention. This may limit any room for exercises that are meant to help in losing weight. HCA, the active ingredient in this product has also been directly linked to regulating one of the most common stress hormones, cortisol. It thereby reduces stress hormones and controls anxiety. This creates space for healthy living.

Reduces blood sugar

This may not be directy linked to weight loss but is one of the benefits of this product. By regulating metabolism, it also controls blood sugar levels. It also turns out as an excellent complimentary treatment for diabetes. We know you need good health to even start working out, so it’s a good option.

Check Garcinia Cambogia Extra Price @ Official Website

Conclusion

Various methods are out there to help you in your weight loss and also in toning your tummy. However, be as realistic and patient as possible. Remember, the weight loss plateau is real and so weeks or even months after shedding weight steadily, your metabolism may slow down. Here’s where you are faced with a weight plateau. It is a normal response and so losing the last ten pounds may not be easy. So yes,  you may not get back into your exact pre-pregnancy shape but don’t frustrate yourself. Focus on keeping fit and staying healthy. Also, be careful even as you follow weight loss routines recommended and ensure whatever you do is not at the expense of you’re your own and most importantly, your baby’s health.

How Fit Moms Achieve Post Pregnarncy Weight Loss & Reduce Baby Belly in Few Weeks originally appeared on Top Supps Vs on November 13, 2017.

The post How Fit Moms Achieve Post Pregnarncy Weight Loss & Reduce Baby Belly in Few Weeks appeared first on Top Supps Vs.

How Fit Moms Achieve Post Pregnarncy Weight Loss & Reduce Baby Belly in Few Weeks published first on http://ift.tt/2jYy0ej

[nelliwenigrxr]

How Fit Moms Achieve Post Pregnarncy Weight Loss & Reduce Baby Belly in Few Weeks

After gaining the recommended 25-35 pounds during pregnancy (for a normal weight mother), it’s only normal to want to cut that extra weight after giving birth. The first close to 12 pounds are lost immediately after birth. This constitutes majorly of the weight of the baby, and also the amniotic fluid and placenta that are also shed during delivery. The task hence lies in losing the remaining pounds.

There are mothers who will naturally lose weight and bounce back to their pre-pregnancy weight 6 months after delivery. The case is not the same for everyone as different mothers have different ways of dealing with body changes. Factors such as age, natural metabolism and how much weight was gained during pregnancy ought to be considered in the post-pregnancy weight loss journey.

Age

The younger a mother is, the more easier it is for her to lose weight. Older women on the other had tend to lose weight at a much lesser rate.

Natural metabolism

Genes hold the key to some of the bodily reactions. Some individuals have a slower metabolic rate making losing weight a slower process than that of others.

Amount of weight gained during pregnancy

The fact is that, the more weight gained during pregnancy, the longer it takes to lose the weight. So if a woman gained  30 pounds during her pregnancy then it only translates to a longer period losing it than the one who gained 25pounds.

As you start your post-pregnancy weight loss journey, here’s what NOT to do:

Skipping meals

Women may settle for fad or crash diets inorder to lose weight faster. The downside to this is that dieting or skipping can have serious effects on the mother and development of the baby.  Ideally, a lactating mother needs an extra 500 calories for breastfeeding. A fad or crash diet will promise you quick weight loss, but in essence, most of them may just be products being marketed by some greedy companies. Such diets may include:

High protein diets

Such require you to eat large amounts of proteins such as eggs, meats in order to lose weight and build muscle. In reality, weight training and physical exercise is what builds muscle strength.

Juice Fasts

This kind of diet entails not eating any solid food for a period time. The dieter survives only on broth or juice. This will only lead to dizziness and fatigue. It will also lower your metabolic rate making it only hard to lose weight as your body will burn calories at a slower rate

All-Cabbage diet

This is an easy way of cutting weight. However, after the diet, one regains the weight lost. The method may therefore not be sustainable at all.

All-combining diets

Such diets recommend certain combination of foods that apparently help burn calories faster.

Other Diets

These are other varieties of diets such as Cider vinegar, Lecithin, Vitamin B6 diet, Kelp, Zen Macrobiotic diet among others. These encourage eating only one type of food. Considering that the body needs different nutrients from different types of food, this may only lead to nutritional deficiencies.

Exercising vigorously

Don’t go to dangerous lengths just to get into good shape. A gradual progress will do you and your newborn good. Trying to match up to your favourite supermodel who got back on the runway only a few weeks after delivering will only frustrate you. “Supermodels make a living by being thin, so they have extra motivation to drop their pregnancy weight as quickly as possible, even if it means doing it in an unhealthy way”, says Dr. Ross, “Priority should be to providing to newborns in the healthiest ways.”

So, take it slow. Don’t engage actively in physical exercise until 6 weeks after childbirth. Give yourself time to recover. After the period, a little stroll or walk will do no harm. Other forms of exercise can then be incorporated. Only ensure to talk to your doctor concerning this exercise program and especially for those who had a C-section. Some forms of physical engagement may not be recommendable yet.

How to lose post-pregnancy weight appropriately

1-Eat healthy

A healthy diet should consist of fruits, vegetables, whole grains, lean meats or vegetarian substitutes , plenty of fibre-rich foods and low-fat dairy.  Such a diet will give the mother energy to exercise. Five to six small meals and in-between healthy snacks should do. Here are some recommended portions:

5 servings of vegetables and fruit

3 servings of low-fat milk and other low-fat dairy

3-4 servings of protein-rich foods

3-4 servings of whole grain or enriched bread

Caffeine should be limited to less than four servings

Alcohol should be avoided at all costs.

(if you find maintaining this can be difficult we recommend to check meal replacement shakes)

2- Exercise

Engaging in a 30-60 minute cardio activity is a great way to burn the extra calories. A good start is something as simple as putting the baby in the stroller and taking a walk around the block. With time and approval by the doctor, other heavier forms of exercises can be done.

Some exercises recommended for post-pregnancy weight loss include:

Deep belly breathing

This is a simple form of exercise that is harmless and can therefore be done immediately after birth. It id done by sitting upright, and breathing deeply by holding your abs tight while inhaling and then relaxing when exhaling. With time, you should increase the amount of time of contraction of abs. This form of exercise helps relax muscles and starts the process of toning your abs and belly.

Head Lifts

With arms along the side, lie on your back. Keep knees bended with feet flat on the floor. Relax your belly as you inhale then slowly lift your head and neck off the floor as you exhale. Inhale again as you lower your head back down.

Shoulder lifts

After you are done with the head lifts, put yourself in the same position. Inhale and relax belly. This time, raise head and shoulder off floor as you exhale. Your arms and hands should reach your knees as you do this. If this is strenous, you can fold both hands behind the head without pulling your neck. Afterward, inhale as you lower your head and shoulder

Curl-ups

Stay in the same position ad head lifts and shoulder lifts. Lift torso until about halfway between your knees and the floor behind you. Reach towards knees and hold for 2.5 seconds then lower yourself slowly.

As staying far from your baby can be difficult, you could include your baby and do exercices such as Baby glider, baby bouncer, among others. Only be careful not to drop your baby and cause accidents.

3- Drink plenty of water

There’s no telling how much water can do to the body system when taken in the required quantity. It helps to keep the body dehydrated and boosts metabolism. Thereby, burning of calories is much faster.

4- Breastfeeding

Breastfeeding in itself helps in weight loss. The process of breastfeeding helps in burning of calories. So if you need a natural way to cut the extra weight, this is ideal for you. However, this may not work for everyone and it is no guarantee that one will return to their pre-pregnancy weight.

How to lose pregnancy belly?

Losing that post-pregnancy belly is no mean feat. Even after you’re already back to your initial weight, that baby belly may still be sticking out. These are some of the ways you can lose that stubborn bulge of fat:

Exercise

Exercise helps to tone stomach muscles and burn calories. Exercises such as deep belly breathing, pelvic floor exercises, kegels, pelvic bridge, flat belly fly among others. This will require a lot of discipline.

Using a post-belly wrap

This may come out as the easiest way to lose baby belly. It, however, needs to be used with other methods such as exercise and healthy eating for effectiveness. A post-belly wrap is also called a belly binder, post-partum girdle or a belly band. It works by compressing the abs and helping to return the uterus to its normal size faster. When choosing one however, certain factors ought to be considered:

Some belly bands move up and down when worn, others itch and others can even cut the skin. This, therefore, makes it uncomfortable to wear one. Choose one that you can be comfortable in all day.

You just don’t want to have to put on something that in the long run does not aid in toning your stomach. So make sure you buy one that is highly recommended for its effectiveness.

Wear-ability and invisibility. You also don’t want everyone knowing that you have something underneath your shirt. So select one that can be discretely hidden under your garments.

Quality also matters. The material should be one that is of high standard and one that should not wear easily.

Many brands of belly wraps are available in the market. Belly Bandit is one particular one that is highly recommendable. It is latex-free and made of medical-grade elastic. The stretch and compress technology in the brand helps mothers in shrinking their bellies, waist and hips. Other recommendable bands include Squeem ‘perfect waist’ band and Bellefit post-partum corset.

Safest Effective Supplements For Post Pregnancy Weight Loss

There are many products that are out in the market and majority are just not legit. So take a good look at the ingredients of the supplement to ensure you will not have to suffer adverse health effects. If you find the product safe for use, make sure you take the recommended amounts. Pregnant women and mothers who have just given birth, in particular, should be more careful and should seek approval from the doctor. One of the products popularly known for weight loss is the Garcinia Cambogia Extra. Let’s look at how this supplement works.

Garcinia Cambogia Extra

This is a weight loss supplement made of extracts taken from the fruit of the plant Garcinia Cambogia. The origin of the plant species is Indonesia but it is now grown all over Southeast Asia, India and Central Africa. The fruit of this plant is shaped like a pumpkin. It comes with a thin peel from which the extract is made. The component in this peel responsible for weight loss is Hydroxycitric Acid (HCA) which is a natural compound known to suppress a person’s appetite. It also prevents formation of fat cells and metabolism of sugar in the body. The supplement also contains Raspberry Ketone ad an extra.

It contains 1000mg dosage pet serving, equaling to 60% HCA, the recommended amount of weight loss. This product can be safely used by women after giving birth but only after seeking professional advice from the doctor fot safety and recommended amounts.

Benefits of Garcinia Cambogia Extra

This supplements will help in the post-pregnancy weight loss journey through its numerous benefits that include:

Reduces appetite

Its normal to have food cravings during and immediately after pregnancy. This is due to the hormonal changes that take place in the body. To help in reducing appetites, this supplement works by producing serotonin, an appetite suppresant. This therefore curbs over-eating or even indulging in high-calorie foods that inhibit the process of weight loss.

Blocks fat production

The compound HCA blocks certain enzymes that enable storing of calories as fats. So instead of fats, the calories are converted to glycogen which is necessary for building muscles. This also reduces fatigue and boosts energy for workouts that contribute to a healthier lifestyle.

Improves metabolism

The compound in this supplement aids in speeding up calorie burning and therefore means faster results in the weight loss journey.

Reduced stress

After giving birth, chances of becoming stresses are high owing to the fact that you have a baby who needs a lot of attention. This may limit any room for exercises that are meant to help in losing weight. HCA, the active ingredient in this product has also been directly linked to regulating one of the most common stress hormones, cortisol. It thereby reduces stress hormones and controls anxiety. This creates space for healthy living.

Reduces blood sugar

This may not be directy linked to weight loss but is one of the benefits of this product. By regulating metabolism, it also controls blood sugar levels. It also turns out as an excellent complimentary treatment for diabetes. We know you need good health to even start working out, so it’s a good option.

Check Garcinia Cambogia Extra Price @ Official Website

Conclusion

Various methods are out there to help you in your weight loss and also in toning your tummy. However, be as realistic and patient as possible. Remember, the weight loss plateau is real and so weeks or even months after shedding weight steadily, your metabolism may slow down. Here’s where you are faced with a weight plateau. It is a normal response and so losing the last ten pounds may not be easy. So yes,  you may not get back into your exact pre-pregnancy shape but don’t frustrate yourself. Focus on keeping fit and staying healthy. Also, be careful even as you follow weight loss routines recommended and ensure whatever you do is not at the expense of you’re your own and most importantly, your baby’s health.

How Fit Moms Achieve Post Pregnarncy Weight Loss & Reduce Baby Belly in Few Weeks originally appeared on Top Supps Vs on November 13, 2017.

The post How Fit Moms Achieve Post Pregnarncy Weight Loss & Reduce Baby Belly in Few Weeks appeared first on Top Supps Vs.

How Fit Moms Achieve Post Pregnarncy Weight Loss & Reduce Baby Belly in Few Weeks published first on http://ift.tt/2jYy0ej