If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

For the pregnant population, the diet structure must be adjusted accordingly. So how exactly should a woman eat after pregnancy is standardized?

01 early pregnancy

Fetal growth and development are retarded during this period, and the physiology of pregnant women has undergone a series of adjustments. Most pregnant women at this time often due to changes in the endometrium, the placenta secretion of hormones, resulting in decreased gastrointestinal smooth muscle tone, decreased vitality, so that the food retained in the stomach increased time, often nausea and vomiting, loss of appetite and other symptoms, affecting the meal. Therefore, in this stage of the mother-to-be do not need to deliberately let themselves eat more things, for often feel greasy, loss of appetite pregnant mothers to come, really do not have to make things difficult for themselves, rather than looking at the big fish and meat fatigue, as well as a little bit to eat some of their favorite foods.

 

Eat small meals, eat more easily digestible light food, avoid too greasy and stimulating food. Try to pick your favorite food within the appropriate range. Dietary items need to ensure a high quality protein supply, inorganic salts and vitamins need to be sufficient in quantity.

Early pregnancy should also emphasize the intake of folic acid, which is related to the development of the fetal nervous system. Many natural foods are rich in folic acid, you can choose green vegetables for supplementation such as spinach, lettuce, asparagus, cabbage, cauliflower, etc., or animal livers and kidneys, beans, fruits (bananas, strawberries, oranges, etc.), and dairy products are rich in folic acid.

02mid-pregnancy

At this time the early pregnancy reaction has been terminated, fetal growth issue accelerated, nutritional varieties should pay attention to both meat and vegetables, coarse and fine with the food varieties should be diversified. Avoid picky eating and partiality, in order to prevent minerals and trace elements insufficient. Should fully guarantee the intake of calcium, phosphorus, iron, protein, vitamins and so on.

 

Grain and cereals should be consumed in sufficient quantity (400-450 grams a day). In addition to rice and flour, you can also eat some mixed grains, such as millet, corn, oatmeal, B vitamins and some amino acids are usually higher in mixed grains than in rice.

Poultry meat, fish and other animal foods and soy products as a source of protein in the diet can be appropriate to increase the intake of 1-2 times a week of animal offal, kelp or seaweed, etc. to supplement the vitamins and some micronutrients. But don’t eat too much fried and greasy food to prevent yourself from gaining weight too quickly.

 

Green leafy vegetables are rich in carotene, B vitamins and VC, eat a certain amount of food every day, fruit is also necessary, but do not “replace vegetables with fruit. Eating dairy and soy products every day is very good for protein and especially calcium.

03late pregnancy

Storing up nutrition is especially important for mothers-to-be during the final stretch. Safe, healthy and sensible eating is a necessary prerequisite for the successful birth of the fetus. However, in order to avoid the fetus growing too large, some pregnant women who have gained too much weight should control their diet.

 

Increase the intake of calories, proteins and essential fatty acids, and limit the intake of carbohydrates and fats. Eat less of certain energy-containing foods such as sugar, honey and other sweets to prevent loss of appetite which may affect the intake of other nutrients.

 

Increase calcium and iron intake. Calcium supplementation can be preferred to dairy, fish and soy products; iron supplementation can choose shrimp, animal liver and animal blood, which can be eaten often. Control salt and water intake to avoid swelling.

Diets should be varied, safe and hygienic. In summary, through the reasonable nutritional diet to ensure that the normal nutritional needs of pregnant women between the mother and the fetus, for the healthy growth and development of the fetus is essential, pregnant women should pay great attention to the process of pregnancy.

 

Finally, after pregnancy, pregnant women must pay attention to the diet, for the nutritional elements needed at various stages of pregnancy to properly match the diet, only in this way can we achieve the purpose of maintaining the health of the fetus and their own.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

 

Although not everyone likes the Kardashian like buttocks, but the front and back of the body is still everyone’s desire. Many pregnant mothers after the birth of the buttocks become more meat, but very unattractive, other people’s is the “peach buttocks”, while their own can only be called “mother buttocks”. Why can the butt become so ugly after giving birth to a child? Many new moms probably have this problem.

 

01Mom Hip Formation

The cause of this situation is actually caused by the pelvis opening. When the pelvis opens, the muscles expand outward, resulting in poor blood circulation in the lower body, poor circulation in the pelvis, slow fat metabolism, slack hip muscles, hip fat will slowly push together, due to gravity, the hips will slowly sag and hypertrophy.

 

02The Dangers of Mommy Butt

 

1、It will cause pain around the sacrum and sacroiliac area

Due to pelvic flexion, abduction and external rotation, the iliac bone will be relatively anti-nodding, and the upper side of the pelvis will open and the lower side of the mouth will be closed, which in turn will lead to pelvic floor muscle laxity, visceral prolapse, and mommy buttocks. People with mommy buttocks also indicate prolapse of internal organs, imbalance and instability of intra-abdominal pressure, which can easily trigger pain around the sacrum and sacroiliac.

 

2, easy to trigger and aggravate constipation

Normal gluteal muscles are attached to the pelvis and maintain the stability of the pelvis. However, when the ilium is flexed, abducted and externally rotated, the acetabular fossa of the ilium is facing backward, so the state of the femur is also relatively externally rotated, and at this time the contracture of the externally rotated muscles will cause the cardinal pressure around the sacroiliac area, pain at the tail-bottom, pain in the sacroiliac area, and the concavity of the two sides of the buttocks and the collapse of the buttocks, which will trigger and aggravate the constipation.

 

03How to get your butt back

1、Kegel exercise

Kegel exercises, also known as pelvic exercises, exercises are not limited by site, lying, sitting, standing can be carried out. This exercise can effectively restore the pelvic bone, reduce urinary incontinence, but also suitable for postpartum mothers to exercise pelvic muscle elasticity, which can also improve the accumulation of hip fat.

 

2、Following the course exercise

There is a postnatal recovery training course in the APP, which is specially designed to improve the mother’s buttocks, and the professional doctor will guide the course movements, so you can follow the course to improve the mother’s buttocks. If you don’t have time to watch the course, you can follow the following movements to train.

 

Action one:

The body is fully relaxed lying flat on a yoga mat, one side of the lower limbs flexed at the hip and knee and keep the opposite side of the lower limbs extended knee lifted off the ground, normal nose inhalation, exhalation contraction of the pelvic floor muscles, while lifting the hips, this time you can feel the pelvic floor muscles and gluteal muscle contraction. Then slowly lower your hips, try to keep your hips from touching the yoga mat, and repeat the process.

Action two:

The body is fully relaxed four-point kneeling position on the yoga mat, normal inhalation, exhale when the lower limbs on one side of the rapid extension of the hip flexion, while contracting the pelvic floor muscles and transverse abdominal muscles, and then quickly put down, and then exhale quickly raised, repeat the above process.

Action three:

Body whole body relaxation four-point kneeling position on the yoga mat, normal inhalation, exhalation of one side of the lower limbs to carry out rear extension – abduction and external rotation of the circle movement, repeat the above process.

Action Four:

Lie sideways on a yoga mat, with the lower elbows supporting and the upper limbs above on the side of the torso, so that the torso and both lower limbs are kept in the same straight line, inhale normally, and when you exhale, lift the torso vertically with the lower elbows and ankles, and then repeat the rapid breathing to maintain the torso upright for 1min, and then take a break for 30s.Alternate between the two sides.

3、With dietary control

Postpartum easy endocrine disorders, you can under the guidance of the doctor to carry out some checks, at the same time, we should develop good eating habits, diet to light, less oil and less salt, eat more protein-rich foods, eat more fresh fruits and vegetables, to achieve a balanced diet. This can effectively reduce fat and is more conducive to improving mom hips.

 

Do it and get rid of your mom’s buttocks! It’s not a dream to return to your prenatal buttocks!

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Many people know that running can strengthen your body, keep you in shape, detoxify your body, and so on. In fact, there is another benefit of running that is overlooked by many people: increased energy.

01How Running Increases Energy

The key to our enhanced energy is to fully activate cellular vitality, because cells are the most basic life elements that make up a living organism, all body organs are made up of cells, and only with healthy cells can we build an energized body. The most important nutrient for cells is oxygen. When cells are supplied with sufficient oxygen, they are energized and the body glows with health. Moreover, oxygen is a key element for cells to oxidize and break down substances such as sugar and fat and release large amounts of energy.

 

To energize yourself, you need to create a healthy physical environment where oxygen is efficiently transmitted and absorbed, releasing large amounts of energy while fully activating your cells. Running is the key to achieving this.

02The Key to Proper Running – Correct Posture

Although running can help us improve our mental vitality quickly, but if you run in the wrong posture, instead of running, you will get worse. So what is the correct running posture?

 

We can analyze it from the following three aspects:

 

First look at the way of landing when running. If you run with a forefoot landing, the Achilles tendon and calf muscles can assist in slowing down the impact after landing. Help us to reduce the pressure on the joints and bones; to improve the strength of the calf muscles and Achilles tendon, so that they synergistically cushion the impact of the landing; do not appear excessive stride when running, to avoid the formation of shear stress leading to knee injuries.

 

Secondly, the knee should maintain a certain degree of bending when running. This allows the muscles to be utilized to relieve the impact when the foot hits the ground. If the knees are straight, the impact when the feet hit the ground falls back on the bones and joints.

 

Then you need to increase the speed of your stride. Step frequency, is the speed at which you alternate between landing on both feet. The longer your feet are off the ground, the greater the impact caused when you land, so the faster the stride frequency, the less impact caused when you land.

What is the appropriate pace for running? About 180 beats per minute. Many people do not know how to check their own running pace speed, you can wear a heart rate monitor when running, its cell phone can automatically display the pace speed, try to make the frequency in the process of running

Try to keep your cadence at 180 beats per minute.

 

Finally, try not to stomp the ground with your heels when running. We can observe that some students’ calf muscles are very large, which may be caused by using the calf too much when running, especially when the back foot pushes the ground. Moreover, if we stomp hard when running, it will increase the friction and make the heel stay on the ground for a longer time, which is equivalent to stepping on the brake and then starting again, and our running speed will not be fast enough.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

People in today’s society do not experience such strong physical labor as farming, can not consume so much fat, but the improvement of living standards, dietary diversification, heavy oil and heavy food is more popular among consumers.

 

However, fat is not equivalent, a long time of high fat diet will lead to obesity, triggering a series of disease problems, it is time to pay attention to it!

01Definition and hazards of a high-fat diet

For three meals, the normal proportion of fat intake for adults should be 20% ~ 30% per day, roughly 50g ~ 80g, including fat from food and fat intake from cooking oil. If the proportion of fat for energy is above 40%, it can generally be called a high-fat diet, and some diets, such as the ketogenic diet, can even approach 70%,

 

Fat is one of the essential nutrients for human energy supply and metabolism, but a long-term high-fat diet, a large intake of trans fat is particularly unhealthy, the body needs excess nutrients is bound to damage health, leading to obesity and a variety of human complications. So the common high-fat diet leads to physical damage are –

 

(1) Damage to cardiovascular

 

People who eat high-fat food for a long time will blood lipid content slowly deposited on the blood vessel wall, then formed in the blood vessels atherosclerotic plaque, over time will cause the arteries gradually narrowed or even blocked. This time is already very dangerous, not timely detection and improve eating habits may cause acute myocardial infarction, organ ischemia and ischemia and even sudden death.

(2) Damage to the stomach and intestines

 

High-fat diet will increase the risk of colorectal cancer. Some data show that people who often eat high-fat food have 2~3 times more risk of colorectal cancer than others. As food with high fat content accumulates in the gastrointestinal tract for a longer time, digestion of high-fat food needs to secrete more gastric acid, which is difficult to be digested and absorbed or excreted from the body, and the stomach is prone to acidity that triggers gastric diseases and breaks the intestinal flora.

 

(3) Interference with metabolism

 

Studies have shown that a high-fat diet can induce metabolic disorders, leading to diabetes, obesity and other metabolic diseases. If the daily dietary fat energy supply more than 30% of the total energy, the prevalence of coronary heart disease and mortality will increase significantly.

 

For example, the liver and gallbladder, the main organs of human metabolism, if excessive fat intake will lead to a spike in blood cholesterol, and when cholesterol is oversaturated, it will crystallize to form gallstones. Similarly, a high-fat diet can damage the liver, leading to liver failure in the long run.

(4) Dumbing down of the brain

 

It has been found that free saturated fatty acids in a high-fat diet can lead to a decrease in the number of protein transporters in the blood-brain barrier, and an insufficient supply of glucose to the hippocampus and cerebral cortex, which can lead to inattentiveness and delayed reaction.

02How to make high-fat dietary adjustments

The health of fat mainly depends on fatty acids, and fatty acids are mainly divided into saturated fatty acids, unsaturated fatty acids. Daily diet from animal fat intake of saturated fatty acids, such as common poultry, chicken and duck, and pigs, cows and sheep, etc., to note that excessive intake will lead to increased cholesterol; unsaturated fatty acids are found in plants and fish fat, such as deep-sea fish and peanuts and soybeans.

 

In the daily or fat loss period can eat more unsaturated fatty acids, not only to supplement the body’s nutritional needs, lubricate the intestinal tract, promote intestinal peristalsis, but also to help the body metabolism. Weight loss should also try to avoid eating processed foods to prevent more intake of saturated fatty acids and trans fatty acids.

 

Some healthy fat foods are shared below:

 

(1) Wild Cold Water Fish and Fish Oil

 

Salmon, tuna, sardines, trout, etc. contain omega-3 fatty acids, but also contains natural DHA and EPA. for muscle builders, a little inattention is prone to arthritis, supplementation of high-quality fats and proteins can reduce inflammatory response in joint pain during exercise.

(2) Stir frying vegetables for coconut oil, olive oil

 

In addition to the food you eat, the daily frying oil should not be ignored, for example, coconut oil can enhance people’s body resistance to viruses and bacteria. Cold pressed olive oil is rich in monounsaturated fatty acids, which can reduce the risk of heart disease, high blood pressure, and some cancers. It is recommended to replace lard, etc. to cook, or use olive oil as a salad dressing, which can help you lose weight.

 

(3) Avocado

 

During the weight loss period, avocado is a regular fat loss meal, you can and chicken, salad vegetables with a variety of styles and flavors, rich taste at the same time, it is rich in monounsaturated fatty acids beneficial to heart health, but also to help the body burn more fat.

 

Do not eat fat people do not have enough energy, but learn to choose to eat good, high-quality fat, is the most important!