Weight Loss: How To Lose Weight After Giving Birth

Baby and his motherWhile having a baby is an exciting and wonderful experience, it can also be uncomfortable. After a woman has given birth, her body will need to recover. This process includes getting back to her pre-birth weight.

How Breastfeeding Impacts Weight Loss

Before women start dieting they should understand that they still need to consume a healthy diet. If they are breastfeeding the food that they eat is still going to their child.

This means women cannot take extreme measures when it comes to dieting. It is worth noting that women burn around 500 extra calories every day they are breastfeeding.

How to Lose Weight After Having a Baby

Losing weight after having a baby is no different to losing weight in normal circumstances. Mothers still have to burn more calories than they consume. They can do this in the following ways.

– Finding out how many calories they need to consume every day and sticking to that limit.

– Counting calories. Women will not be able to track how much they eat unless they use a calorie tracker.

– Eating a diet that is rich in fruits and vegetables. This ensures that mother and baby get the nutrients they need without piling on the pounds.

– Drinking lots of water throughout the day. When the body is dehydrated it holds on to water weight.

– Exercising regularly. Now, as women have their babies to take care of going to the gym may not be practical. However, nothing is stopping new mothers from taking their baby out for a stroll.

Finally, women may want to consider starting a support group with other new mothers. Sometimes having support is the difference between women staying motivated or giving up on their weight loss goals.

How to Deal With Cellulite

celluliteWhatever you need to learn about, you always seek out expert advice. When you want to know how to cook a lemon pie, you’ll look for a recipe online. Today, you’ve searched out the best tips on how to beat your cellulite. This article will not only end your search, but your cellulite issues as well.

If you have cellulite that you have been trying to get rid of, you should try getting more exercise. While this will not make the cellulite go away, it will redistribute some of the fatty deposits and remove some of the excess fluids. This will make the problem areas look a lot smoother.

As you probably already know, cellulite is fat. If you are carrying excess weight on your body, this may be the reason why you have cellulite. One way to remedy this problem is by engaging in some form of physical exercise several times each week. Some excellent choices are swimming, running, jogging, walking and yoga.

To fight cellulite, make sure you stay hydrated. Drinking plenty of water keeps the skin hydrated and supple, which prevents any puckering. Another more effective method is consuming foods that are mostly made of water because they can work effectively at diminishing dimpling. Some examples are watermelons, plums, apricots, etc.

Despite claims made by different products, there’s no way to magically get rid of cellulite in a short amount of time. However, you can camouflage your cellulite. On darker skin tones, cellulite is less noticeable. If your skin is light-toned, apply a self-tanner before going to the beach or pool in your new bathing suit. The dimpling of your skin won’t be so noticeable.

Now that you have read this article, don’t feel scared to seek out more advice. While it has given you a sound base of knowledge to start with, you may find other articles which provide additional information which can help in your situation.

The Top 5 Problems With Pilates

Pilates, in its modern form, is a relatively new exercise concept that people use to manage low back pain, neck and shoulder pain. It is a great system that has many benefits, however there are some misconceptions and problems surrounding Pilates as an exercise system that need to be cleared up.


Problem number one


Pilates is mostly performed lying on the floor or on a Pilates reformer. This is a great way to start your back rehabilitation exercise program, however if your Pilates is not progressed into an upright and weight-bearing position, then the core activation that you have gained lying on your back will not transfer to being stood up, thus you will expose yourself to re-injury. At Wandsworth Pilates we use a guaranteed three-step program progressing you from floor-based exercise into functional weight-bearing tasks that mean you’re able to transfer your core stability into everyday tasks.


Problem number two


People assume that performing abdominal isolation exercises often used in Pilates is the best way to recruit the abdominal and other core muscles. This is false. Floor-based Pilates exercises are a great way to initiate core muscle contractions and re-establish control over these muscles so that they start stabilising your core again. However research has shown that exercises with the greatest core contractions include squats and deadlifts. This is why at Wandsworth Pilates we use these exercises in phase 3 of our Pilates system.


Problem number thee


Many Pilates exercises are conducted on the floor in one plane of motion, this is termed the sagittal plane, or to you and I we will know this as the front to back plane such as doing a sit up. However in life we operate in a three-dimensional environment. Ensure that your Pilates instructor includes exercises in all three planes of motion, progressing them from isolation static exercises in one of the three planes and then progressing them into functional movements that encompass all three planes of motion together.


Problem number four


Pilates classes are a great business tool using one instructor to teach a class of 6 to 20 people. However how can an instructor give individual attention and cueing techniques to each person in the class? This will lead to many people not down regulating the overactive stronger core muscles and not recruiting the underactive muscles that need to be strengthened thus exacerbating your lower back pain problem. At Wandsworth Pilates we only offer one-to-one classes to ensure that you get the correct individual attention and cueing techniques to maximise your outcome.


Problem number five


Pilates is touted as being the solution to every problem. This is simply not the case. Pilates is a great tool for people with low back pain, neck pain and other overuse injuries around the pelvis and core. It is also a good prehab tool to prevent sports injuries. But that is about it. It is not a great form of cardiovascular exercise and it is not a great form of strength training exercise. Thus you must still perform cardiovascular and strength training exercise on top of your Pilates sessions. At Wandsworth Pilates we recommend one to two sessions of Pilates per week.

Home Workouts That Deliver Amazing Results

swiss ball exercisesTraining at home can have its limitations but that doesn’t mean you can’t get a great workout at home with minimal equipment. If you have a Swiss Ball, some bands and a selection of light weights you really are only limited by your imagination when it comes to workout routines.

Start out by jogging on the spot or skipping for 2 minutes until you’re nice and warm. Then you can perform a series of squats and lunges to get your legs moving followed by some push ups and band rows to work your upper body. Utilise the Swiss Ball to do some core and lower back exercises and you have a basic all over body workout.

To add variety to this workout and make it harder you can add light weights to your squats and lunges then put your feet up on the Swiss Ball when you do the push ups. Finally there are very advanced core exercises on the ball to advance the abdominal section of your workout. You should always follow your workout with a sensible cool down and stretch session to facilitate recovery and help with injury prevention.

There are plenty of home workouts that can be followed along using a DVD. These include programmes like Yogalates and Taebo which are best selling home fitness programmes. You can also check out this review of a turbulence training workout which highlights all the benefits of these home based workouts.

All of these workouts are easy to follow along to and are appropriate for all levels of fitness. They are a safe and effective way to get a great workout from your own home – no need for that expensive gym membership. Hopefully the tips in this short article will help you make the most of your home environment to get a great workout.

Posture and Back Pain

Posture is very important for preventing and resolving back, neck and shoulder pain. Posture is the position from which all movement begins and ends, ideal posture puts the least amount of stress on your musculo-skeletal system. Correct posture can decrease pain and improve performance. Some of the things that can happen as a result of poor posture includes:


  • Forward head posture and a Dowagers hump. This can lead to headaches, neck pain and and faulty breathing patterns. This can also cause problems with the nerves in the neck and can lead to arm pain, pins and needles and numbness in the hand.
  • Scapula protraction and internal rotation of the arms. This is seen as a slumped posture and can cause upper back pain.
  • Thoracic kyphosis – this is where you have too much curve in your upper back and can lead to should impingement syndrome, where you get a pinching pain in the shoulder as you lift your arm above your head.


A good physiotherapist can help to correct these posture problems and help you prevent an injury or resolve and injury. They will be able to treat your injury and give you home exercises.


Your physiotherapist will mobilise or manipulate the joints in your thoracic spine with techniques called NAG’s, SNAG’s, PAIVM and PPIVM. They will also teach you how to use a foam roll or Swiss Ball to be able to mobilse your back at home. Getting mobility in your spine is the first step in correcting your posture.


Your physiotherapist will then give you home exercises that will consist of exercises such as chin tucks and standing wall leans to strengthen the muscles of the neck and bring the head back into neutral alignment. They will teach you how to do proper diaphragmatic breathing so you can oxygenate your body properly. They will give you scapula re-setting exercise, external rotation exercises, single arm rows and rows to correct shoulder position and reduce the shoulder impingement you get. Lastly they will give you other back strengthening exercises to help you keep your body more upright.

physiotherapy wandsworth


With proper treatment and diligence with your home exercises you can improve your posture and reduce your head, neck and shoulder pain.

Simple Dog Training Tips

Here are some simple tips to help you to train your dog. It is vitally important when training your dog to include some form of reward system so the dog learns good behaviours and associates replicating those behaviours with receiving treats. For example when you command a dog to do something then rewarding it for complying with the command with a treat greatly increases the chance of the behaviour being repeated.

I decided to train my dog by myself, without any professional help. I don’t know if I’m going to be successful, as this little one seems to be quite stubborn. So far, he refused to do everything I asked him to, regardless the rewards I showed him. He is funny, but if we continue in this style we won’t get anywhere. I want to teach him basic commands right now, so I only focus on those.

vets in reading berkshire

The first thing he must learn is to walk nearby me and not go faster. I saw a TV show that explained ho to do this type of training in detail, but for some reason, this dog isn’t receptive. Everything goes well until he sees another dog. He is attracted by big dogs, he barks at them like crazy, so I’m quite scared. My Jimmy is very small, so I’m afraid one of those big dogs will eat him some day. Besides, I also fear for my personal integrity. Perhaps it would be better to see if I can find a good dog training center and book several sessions with them. I only hope they are not going to be very expensive, as I’m on a tight budget right now.

If you persevere, then dog training can be really fun and rewarding for both you and your pet. We hope you enjoyed this article and found it very useful.



How a Personal Trainer Can Help You

Personal trainer, whilst seen as a luxury for the rich and famous, can actually be very valuable to literally anyone. Most gym goers get access to a Personal Trainer when they join a gym and most gyms have affordable personal training sessions.

Even if you only have one a month a personal fitness session can have many benefits. The most obvious one being programme design and exercise prescriptions. Trainers know the best and most effective exercises there are out there for particular goals so having a professional design you a bespoke programme is probably going to be better than anything you can make up yourself.

But the benefits go further. Regular weekly fitness sessions with a fitness trainer give you a whole new level of accountability and motivation that you just can’t produce on your own and often times not with a training partner.

fitness trainer woman dancingPersonal fitness trainers are experts at motivating their clients and getting that extra 10% effort from them that normally would n’t be produced. Also if you know each the trainer is going to hold you accountable to your other fitness sessions each week it is a lot harder to shirk off those sessions. And as we all know most of the results from a fitness and weight loss programme come through consistency!

If you can afford it and also see it as a wise investment then hiring an expert Personal Trainer to design you a personalised programme and then motivate you to achieve your fitness goals each week may be the best way to help you get more results in the gym than you ever dreamed possible.

If you live in the South of England and would like expert advice then contact Personal Fitness Instructor in Reading Berkshire for a no obligation free consultation to find out how he can lick you into the best shape of your life.


3 Causes Of Low Back Pain And What You Can Do About It

sports massage therapyLow back pain is a common occurrence, and is estimated to affect some 80% of the population at one time or another. In some instances it can manifests temporarily, but for others it becomes a long term, chronic condition. But there are ways to address this problem. The solution could be a few simple lifestyle changes.

Lower back pain has often been considered a working man’s affliction, limiting itself primarily to those who tend to engage in physical, hard labor working conditions. But this is an incorrect view of the problem. Lower back pain can affect anyone, blue collar or white collar.

For example, many white collar workers find themselves sitting at a desk for long periods of time, analyzing documents perhaps, or pecking away at a computer keyboard. Either of these can result in lower back pain, and over time, the problem becomes a regular occurrence. Sitting for long periods of time is a well-known contributor to lower back pain. That’s why it is important to maintain proper posture, and when possible, get up and walk around a bit. Investing in ergonomically correct chairs can also help.

Overuse or straining of the back muscles can also cause pain. If you’re a big tennis buff or do a lot of weight lifting, it’s possible to strain the back muscles. This back pain is usually temporary, and will take care of itself over a few days with a little rest. Whatever your activity of choice, working on your technique can help prevent this type of injury from occurring in the future.

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Lastly, are you a smoker? If you are and you suffer from chronic back pain that won’t go away no matter what you do, it is a very good possibility that cigarette smoking is the cause. Studies have proven that smokers are thirty percent more likely to experience chronic back pain than the general population. Add another reason to the list for why you shouldn’t smoke.

Following these simple steps and others can help reduce your low back pain. But make sure you consult with your doctor before engaging in any radical lifestyle changes.

Managing Your Tummy Problems

Many people suffer from tummy problems, often called IBS or irritable bowel syndrome. You can improve the symptoms of your IBS by following these useful principles developed by the Institute for Functional Medicine. First of all use of the DIGIN principle: this stands for digestion inflammation, GI bacteria, immune system, and nervous system. To gather this information you may need to work with a nutritional therapist that specialises in tummy problems and also get some tests from your GP.



D – do you have gas and bloating after eating?

I – do you have signs of inflammation in your body such as painful and swollen joints, eczema or other skin problems, or have you seen evidence of information on blood tests or store tests?

G – have you recently taken antibiotics?

I – have you been diagnosed with coeliac disease or any other autoimmune condition?

N – what are your stress levels? Do you work long hours?  Do you get enough sleep?


Once you have this information to hand you can then apply the five ours principle, which is a way of managing your tummy problems.


5 R’s


healthy eatingRemove – is there anything that you have found that needs to be removed? Do you have parasites or bacterial disbiosis? Do you have food intolerances that need to be removed?

Replace – is there any food or nutrients that need to be replaced in your diet? Do you need HCL, enzymes or any vitamins and minerals?

Reinoculate – if you have taken antibiotics you will need to reinoculate the bowel with friendly bacteria. So take probiotics, drink kefir, or eat yoghurt, pickled ginger and sauerkraut.

Repair – leaky gut is now being recognised as a medical problem so do you need to repair your gut lining? If so eat foods like ghee or take the supplement glutamine.

Rebalance – lastly you need to start to rebalance your lifestyle. Get more sleep, more relaxation time and doing things that you enjoy.

This post was brought to you by Steve Hines who is a fully qualified nutritionist in Balham and can be contacted at his website.

Why Facial Surgery Might Be Required

Attractive model girl with a tape-measureA lot of people consider the idea of getting facial surgery in order to make themselves look better. Some might even consider it just to do something different. Yet, why do you really need to get this surgery? Does it have a lot of other benefits that we don’t get to see? Yes, there are a lot of benefits that come along with getting this kind of facial surgery and there is a reason a lot of people go down this route.

Skin care

This is one of the benefits that a lot of people talk about when they first contemplate this type of surgery.
You will be able to improve the quality of your skin and that is never a bad thing. IF the skin is drooping a little bit or just does not look right, you are able to make changes.

Weight Loss

This is another reality that a lot of people have to deal with. What happens when you just can’t get rid of those chubby cheeks? Does it not get frustrating? You might be doing everything you can, but your genetics aren’t helping. This is where surgery comes into action.




These are just some of the reasons for why you might consider facial and rhinoplasty surgery as a great option. You will be able to get the kind of results that you covet right away and that is never a bad thing. You will be able to focus on things that matter more and you will be able to look great at the same time. This is a true ‘win-win’ combination for someone that wants to look different and feel healthier. Those who want to see dramatic results will have to go down this path because it is the easiest and fastest way possible. You will never come across something as good ever again.

How to Lose Weight Quickly and Easily

20090614fitnessWeight loss can be very frustrating when you don’t see any results in the first few days of a new diet. It can often take several days to a few weeks before the needle on the scales starts to budge. In this short post we’ll explore some simple ways you can begin to lose weight.

The first way is to consume less calories. Try eating smaller portions at each meal and limit snacks to a couple of times per day. While this may seem difficult, with practice it becomes part of your normal lifestyle. Another technique to help you achieve this is to use intermittent fasting where you consume a low number of calories up to 2 days per week and then eat normally for the other 5 days. Over a period of weeks and months you will gradually reduce the number of calories you consume and your body will get used to this and your metabolism will adapt accordingly.

One of the best ways to lose weight is to exercise regularly. Working out up to 4 times each week will really ramp up your metabolism and increase your caloric expenditure. It is best to train regularly and intensively using circuit style training made popular by programmes such as Insanity and P90X.

Interval training is another great exercise tool to help you shift body fat. This is where you perform short bursts of intense exercise followed by similar length rest periods. Tabata style training is one example of this and boot camp style training also uses these principles.

Finally a great way to lose weight is to drink plenty of water. Your body’s cells are mainly made up of water and you need to replenish that fluid regularly. Water is also vital for detoxification and if you can’t clean your body then it naturally stores toxins in your fatty tissue encouraging you to hold onto fat. Up to 8 glasses of water each day is the recommended dose of water intake for most people.

These 3 tips will help you safely and steadily lose weight over a period of time and ensure that you keep it off.