Top 10 Fitness Tips for Brand New Moms!

1. Consult Professional
For the safety point of view, consult professional healthcare. It is important to start when your body is ready.

2. Healthy Diet and Exercise
Regular exercise can reduce stress and help with depression. Paired with a healthy diet, it will also help you lose fat without lowering your milk supply!

3. Morning workout
Give your body a little time to heal and enjoy a leisurely walk. Walking is a great way for new mothers to incorporate a bit of fitness into their routine.

4. YOGA
Get a Yoga Mat, stretch those muscles and relax your mind and spirit.

5. Stay hydrated
Remember to hydrate well, especially if you are breastfeeding.

6.  be creative at Home
Being a new mum, finding time to hit the gym can be the biggest challenge.
So home workouts is the best Idea.

7. Postpartum Girdles
It can extremely helpful for new moms.

8. Pelvic Floor Exercise
Daily pelvic floor exercises help you to regain control of your bladder and bowel after your baby's birth.

9. Focus on your core
During pregnancy, many women lose muscle as the abdominal stretch and separate.

10. Get baby involved
Start your wee ones off young by getting them involved and a part of your lifestyle changes.

What are the BEST foods to speed up your weight loss!

What foods are nutritious and yet can help you with achieving your weight loss goals? Try these out and let us know what you think!

1. Whole Eggs
Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks, they are one of the best foods to eat if you need to lose weight. They are high in protein and fat, and are very satiating.

2. Leafy Greens
Leafy greens include kale, spinach, collards, swiss chards and a few others.Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall.

3. Salmon
Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories. Salmon is loaded with high-quality protein, healthy fats and various important nutrients. In addition, it is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.

4. Cruciferous Vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts. Like other vegetables, they’re high in fiber and tend to be incredibly filling. A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.

5 Boiled Potatoes
If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss.

6 Tuna
It’s lean fish, meaning it’s low in fat, Tuna is popular among bodybuilders and fitness models who’re on a cut, as it’s a great way to increase protein intake while keeping total calories and fat low.

7 Soups
As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.Some studies have shown that eating the exact same food turned into a soup rather than as solid food, makes people feel more satiated and eat significantly fewer calories .Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content.

8 Avocados
While most fruits are high in carbs, avocados are loaded with healthy fats. Despite being mostly fat, avocados also contain a lot of water and fiber, making them less energy-dense than you may think.
What’s more, they’re a perfect addition to vegetable salads, as studies show that their fat content can increase carotenoid antioxidant absorption from the vegetables 2.6- to 15-fold.

9 Apple Cider Vinegar
Apple cider vinegar is incredibly popular in the natural health community.
Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200–275 fewer calories for the rest of the day Vinegar has also been shown to reduce blood sugar spikes after meals, which may have various beneficial health effects in the long term.

10 Full-Fat Yogurt
Yogurt is another excellent dairy food! Make sure to choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics. Also, consider choosing full-fat yogurt. Studies show that full-fat dairy — but not low-fat — is associated with a reduced risk of obesity and type 2 diabetes over time.

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Creating Happiness Naturally!

Do you know we can use imagination to help create happiness out of thin air and enjoy our experiences more?

1. Exercise more
Exercising releases the good mood endorphins so that you are always in a better mood after a workout or simply a walk to the supermarket.

2 Positive thinking
Positive thinking raises energy levels, creativity and productivity by as much as 30%. The secret is to use positive thinking now, rather than when you are rich and famous.

3. Give yourself a confidence
it's so important to build your self-efficacy — to prove to yourself that you can increase your happiness. The best way to do this is by starting with easier skills — skills like gratitude or prioritizing spending time doing fun things.

4 Build a growth mindset for happiness.
A growth mindset refers to the belief that we can change ourselves. When we build a growth mindset for happiness, we believe we can change our happiness. This is super important, because if we don't believe we can increase our happiness, we won't even bother to try.

5 Make positive memories.
Every region in our brains can be strengthened through practice. If our brains are really good at remembering negative things that happen, it can be useful to strengthen the regions of the brain responsible for remembering positive things.

6 Take breaks from social media.
Facebook tends to have a negative effect on our happiness. By choosing to take breaks from Facebook — or changing the way we use social media — we can boost our happiness.

7 Communicate kindly.
When we are kind to others, we feel better about ourselves. We can do nice things for others, be empathetic, or we can just treat each other with respect, communicating kindly rather than assuming the worst.

8 Find clarity.
How are you supposed to move your life forward when you don't even know what you feel or why you feel it? To become happier, try to gain clarity on your emotions; find out what you're feeling and what caused those feelings.

9 Live your values
When you start to explore yourself and your values, you may discover that you've known all along what would make you happy, but you're just not doing it. To be happier, get clear on your values, so that you can live your life autonomously, according to your own principles and values.

10 Focus on the life you want to live
when you imagine something — even happiness — your brain acts as if it's real.
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What are the best Quick and Healthy Breakfast for Busy people?

Super busy and no time to think about cooking up a healthy breakfast for yourself or a loved one in the family? Here are some quick and healthy breakfast ideas, no matter how busy you are, you can still take care of yours and your family's health!

1. Oatmeal/Porridge

Oats are incredibly nutritious, they’re filling, and they help you lose weight. Not only does a bowl of porridge have health benefits, but it is also a simple and fast snack to make in the workplace

2. Smoothies

Believe it or not but smoothies can be extremely satisfying, especially when you blend in healthy and filling ingredients. So, before heading out of the house (or if you’re lucky to have a smoothie blender at work), prep your juicy smoothie for your morning meal.

3. Eggs

Eggs are a great source of protein, and they’ll keep your belly full until lunchtime.
Get all the nutrients you need by giving your eggy breakfast a twist. Consider boiled, poached or scrambled eggs, as these are believed to be the healthiest options

4. Avocado

Eating avocado alone with a little bit of lemon, salt and chilli flakes is the way to go for a yummy, fresh and reviving breakfast. These delicious green fruits with their creamy textures are filled with healthy nutrients like Vitamin C, folate and potassium. For tastiness, combine them with healthy bread or crackers

5. Cereal

On a day when you haven’t had time to prepare breakfast but still want to stay healthy at work, choose cereal. It doesn’t have to be a boring bowl of Shredded Wheat or Kellogg's Cornflakes, either!
Instead of just pouring in warm milk, add low-fat yoghurt, fruit, nuts or seeds. This will give your cereal a delicious twist, and it will give you all the fibre and minerals you need.

6. Fruit Salad

If you find that your fridge is empty of food and if you really didn’t have time to prepare turn to a sweet and replenishing bowl of fruit salad,  Simply store it in a container, pop it in your work bag and eat it by your desk, with no hassle or mess!

7. Yoghurt

Maintain good office etiquette by eating a tidy breakfast and avoiding foods that might irritate your coworkers.

A good option is yoghurt, which is high in protein, rich in nutrients and a great source of calcium. Yoghurt is yet another superb office breakfast idea that will jump-start anyone’s morning.

Low or no-fat yoghurt is the best option as these contain fewer calories and fat content. A bowl of creamy yoghurt topped with delicious goodies in the morning is a great way to soothe those sugar cravings – without feeling guilty!

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