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- - - Advertising
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Bye-Bye, Baby Belly!
The best
way to get rid of that pregnancy paunch
By Beth Howard
If you really want to get rid of your pregnancy
paunch, you need to strengthen the innermost
layer of abs, the transverse muscles, says Julie
Tupler, R.N., author of Maternal Fitness. Her
new DVD, Lose Your Mummy Tummy (available at
Maternalfitness.com), features exercises
designed to close up a diastasis — a separation
in the central abdominal muscle that can occur
when your belly expands during pregnancy. Here's
one exercise to get you started:
The move Sit on the floor in a cross-legged
position with your back supported against a
wall. Place one hand under your breasts and the
other on your navel. Inhale as you expand your
belly, then exhale slowly, while bringing your
belly button inward toward the spine. Pretend
there's a train whose first stop is at your
navel and whose fifth stop is at your spine.
Count off stops until you reach the fifth. Hold
and count out loud to 30. Then imagine your
navel going out the back of your spine to a
sixth stop for five counts. Relax and inhale.
Work up to ten times daily.
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Associated Advertising
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Why
Working-Out is Crucial When You Work At Home
Author: Dee Ideeut
When you work at home you will find yourself
often "tied" to a desk, sitting on your "rump"
for hours at a time. Not the most physical
activity I'd say
In order to make certain that you always
maintain a peek level of productivity, it's
vital that you get some sort of exercise. It's
so important in order to stay focused and
moreover, just to maintain a good level of
physical fitness.
Remember this is YOUR business, there are NO
sick days allowed. Now more than ever, it's
vital that you get pro-active about your health.
Your business and YOUR family depend on it!
Soooo you know what to do...u gotta EXERCISE!!!
I make my work-out part of my work schedule.
Despite what the TV ads portray, we all know
that working-out is NOT fun. If you associate it
with recreation or a fun activity, you will
learn to hate it because it’s definitely NOT
fun!
I get so annoyed when I see commercials on TV
with people working out and smiling and
laughing, just having a grand 'ol time. For God
sake, they don't even sweat!!! Man who u
foolin'...WORKING OUT SUCKS!!
I HATE the thought of working out, but I
absolutely LOVE having worked out. And that my
friends is the KEY.
The ends justifes the desire. I look at the
results and that is what solely drives me to
keep on doing it. Now it's actually gotten to
the point where I "like" doing certain
exercises; however, I still can't stand the
"thought" of having to work-out.
Because I hate thinking about it, I've made it
part of my work schedule so that I don't think
about doing it anymore. It's just a regularly
scheduled work task that I must do, just like
all other work tasks. I actually have it
programmed into my Outlook to remind me
everyday!
Now everyone has their own idea of what
exercise, or exercise program, works best for
them. Some people go for walks, others jog and
others go to the gym. But I work out in the
comfort of my living room and I suggest, as a
work-at-home pro, you do the same.
When operating a home-based business, your time
is everything. Working out from home saves you
loads of time, by not having to pack-up and get
out of the house, drive to a gym, wait your turn
for apparatus, shower, change clothes, etc. It
just makes sense for people who work-at-home.
Whatever you do, just get off your caboose and
start moving!
You can read more about the work at home
exercise program I used to lose 25lbs. in 6
weeks.
Duh Idiot’s Home Biz Start-Up Guide™
© 2005 A Covert Operations, Ltd
http://www.starting-a-home-business.org
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Five-Minute Fitness - Quick Ideas For Keeping
Fit When Working At Home
By: Lindsay Small
One of the most difficult things about working
at home is scheduling a proper fitness routine.
If you are a Work At Home Mother and are having
to contend with kids, housework and running a
business too, you will have to make a special
effort to schedule some exercise into your day.
I find the best way of doing so is to squeeze in
as many five minute bursts of activity as I can,
either with the kids or without, and to try to
make them fun too.
If the kids are at home:
Put the baby in the pushchair and the kids on
bikes or scooters and take a brisk walk around
the block. Getting outside into the open air
will improve everybody's state of mind and mood.
Walk fast to exercise your cardiovascular system
(and keep up with the kids!) and you will return
home feeling relaxed and refreshed.
Have a five minute tidy up! Set the kitchen
timer, put some music on, and get everybody
running around the house to pick up toys, books,
clothes and shoes and return them to their
proper places. Make it fun and the kids will
enjoy it and willingly join in. Make it fast and
you might even improve your fitness too!
What is the weather like? Can you take the kids
out into the yard (garden) for a five minute
run-around? Run races, do some star jumps, and
just mess around. If you can't get outside,
clear a space and do a five minute exercise
routine with the kids indoors. Make it a daily
event, and vary the routine to include walking
and running on the spot, skipping, star jumps,
stretches and bends, making faces, shaking out
your fingers and toes - whatever you and the
kids will enjoy!
During school term time:
Walk the kids to and from school. This is a
great way to spend some quality time with your
kids, is much less stressful than driving, and
helps them arrive at school in the best mood for
their day too. Can you jog or run home
afterwards? If you live too far away from school
to walk, perhaps you could park a little way
away and walk the last bit (which will help you
avoid school congestion too).
If the kids are at school and you are rushing to
get something done before the school day ends,
you can spend far too much time in your office
and quickly get stale! Sometimes you just have
to force yourself to take that break. even if
end-of-school is looming. Try walking out of the
front door with watch in hand and time yourself
for 2.5 minutes. Stop, turn around, and go back
home again. You will feel much better for it and
be refreshed when you sit back down at your
desk.
If you have time on your own:
Break your day up - and make sure that you plan
your breaks in advance. I keep it simple by
scheduling a five minute break every hour. If I
am very engrossed in a project I sometimes set a
beeper to remind me! I have a list of five
minute activities to do and during a full work
at home day I will probably achieve 6 or 7 of
them.
Do you have stairs? Climb them! Time yourself
and keep going for five minutes, no less. If you
don't have stairs, buy a mini-step machine. They
don't cost much, are easy to store in a corner,
and they work!
No time to get out and about? Stretch! I have a
card on the wall behind my monitor with the word
"STRETCH!" printed on it in huge letters. When I
get involved in a project I sometimes hardly
look up from my keyboard and monitor for hours -
but when I do, and notice the card, I remember
to stand up, stretch everything out and take a
5-minute breather. Try standing about two feet
away from your desk, bending at the waist and
placing your hands on the edge of the desk to
help support your body. Hold for thirty seconds
and then stand up straight and take several deep
breaths. Repeat twice more. Stretching out your
back like this help release tension in the spine
and shoulders. Shake out your arms and fingers,
then your feet; stretch up tall and then touch
your toes and do whatever else it takes to ease
out those kinks!
Keep some tennis balls in a desk drawer and
squeeze one in each hand as hard as you can for
10 second bursts. This is a great exercise to do
when you have been typing for too long. Take
those same tennis balls and roll them around
under your feet (taking your shoes off first!)
This is almost ridiculously pleasurable! (Tip:
keep the tennis balls hidden away and out of
reach to prevent them mysteriously disappearing
from your office and reappearing in the car,
garden or toy cupboard).
Try a five minute resistance band workout.
Resistance bands are cheap, easy to store, and
effective - and can be used to exercise many
different areas of the body. Follow the
instructions that come with the resistance band
for a quick exercise routine - or try a search
on Google for ideas. You can achieve quite a lot
in five minutes with these.
Dumbbells are another good investment for a
quick exercise routine. Get a range of weights
and a storage rack, but make sure that they are
stored safely away from children, who should
NEVER play with them. Learn a quick dumbbell
routine for the arms, back and shoulders.
Personally I love bicep curls - they make me
feel powerful! Find your favorite exercise and
schedule it into your day.
Finally - and I hesitate to mention this one - a
five minute stint of housework can break your
work routine and, if you do it energetically
enough - can be part of your fitness regime! I
try to make these little spurts of housework
into a time challenge and I schedule them into
my day. For example, on Thursdays at 11.00am I
might strip the beds. First, I open up ITunes
and put one of my favorite tracks on. Then I run
round like a mad thing trying to strip down 3
sets of beds, get the first lots of sheets into
the washer and sit back down at the computer
before the track ends. It may sound silly, but
it makes housework a little more fun and less of
a chore. A five minute sweep, vacuum or mop, if
done energetically, can count towards your daily
exercise and make you feel virtuous and
house-proud too!
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