• Do you supplement breast milk, or do you only give the baby milk from you? 
• When do you stop trying to nurse if the baby doesn’t seem to be taking to it?
• When do you stop nursing if the baby takes to it just fine?
• Do you pump your milk and present it in a bottle, or do you nurse from the breast regardless of where you are at the time?
•  What kind of formula do you buy?

 

Really, it is enough to make a person dizzy with all the various feeding scenarios. The truth is that the baby is probably a lot less anxious about all this than you are…as long as he or she is getting fed then there is probably no agonizing in your baby’s mind over whether liquid formula is preferable to powdered formula. If you tried to nurse and it just didn’t work out, then accept it and move on. If you nursed with great success but then found yourself too exhausted to keep going, then accept it and move on. If you adore nursing and plan on doing it until your baby eventually packs up and heads off to college, then so be it. This is between you and your baby, and you have enough to worry about without torturing yourself about whether you are doing the right thing. Is your baby fed? Yes. Is your baby happy? Yes. There is enough to fret about in the first year of your baby’s life without letting something like this consume your thoughts.  

An Essential Guide for All New Mothers

Your muscles get used to the same activity and adjust to it, reducing the fat-burning activity. They require a level of exercise variety and changes of exercise intensity if they are to continue to improve and grow stronger – therefore

By just changing your routine often, you will challenge your body in different ways. This will stimulate different groups of muscle and get the best overall fat-burning results. Your fitness will also improve much more with this method.

Ideally, it is recommended that you engage a personal trainer to help you reach your fitness goals. However, if your budget does not stretch to this or if you do not have access to one in your area, you can still expect accelerated results if you focus on creating variety in your routine.

An exercise programme should consist of these four key principles

 Your body is very clever – it will recognise that if you do the same type of exercise day after day, you will become quite good at it. Your body becomes more and more efficient and will need less fat-burning capability to cope with this regular activity. So, when exercise becomes easy to complete, it is a sign you need to work harder to give your body a new challenge.

When you are planning an exercise routine, ensure that you incorporate the following exercise groups:

1. Aerobic: Walking briskly, jogging and using gym equipment such as elliptical machines, treadmills, and cross trainers are all examples of aerobic exercise. As your heart starts pumping more and the amount of oxygen in your blood increases. This in turn activates endorphins which act as natural painkillers and mood elevators. Aerobic exercise stimulates your immune system, gets your heart pumping blood more efficiently and increases stamina.

2. Strength Training: Including strength training into your exercise routine will ensure that you are optimising the health benefits of your regular exercise program.

3. Core Strengthening Exercises: Your body has 29 core muscles located mostly in your back, abdomen and pelvis. This group of muscles provides the foundation for movement throughout your entire body, and strengthening them can help protect and support your back, make your spine and body less prone to injury and help you gain greater stability and balance.

Exercise programs like yoga or pilates are great for strengthening your core muscles. You can also consult a personal trainer or physiotherapist for more  specific exercises to suit your situation.

4. Interval (Anaerobic) Training:  This is the most important key to increasing your fitness and boosting your metabolism. Extensive research has shown that the best way to condition your heart and burn fat is NOT to jog or walk steadily for an hour. Rather, you must alternate short bursts of high-intensity exercise with gentle recovery periods.

You will need enough repetitions to really tire your muscles. The weights should be heavy enough so that this can be done 12-15 repetitions or less, yet light enough for you to do a minimum of four repetitions. It is also important not to exercise the same muscle groups every day. They need at least two days of rest to recover, repair and rebuild.

This interval training will dramatically improve your cardiovascular fitness and your body’s fat-burning capabilities.

A big plus with this approach is that it radically decreases the amount of time you need to spend exercising – at the same time it is giving you even more benefits. For example, intermittent sprinting produces high levels of chemical compounds that allow more fat to be burned from under your skin within the exercising muscles. The resulting increase in fat oxidation increases weight loss. So, short bursts of activity done at a very high intensity can help you reach your optimal weight and level of fitness — all in a shorter amount of time.

Summary

Exercise has so many benefits – consider some of these if you begin to lack motivation:

• Increased mental capacity
• Lower blood pressure
• Help combat depression
• Reduce insomnia
• Weight loss
• Greater endurance
• Increased energy
• Build stronger bones
• Slow down the ageing process
• Enhanced feeling of well-being
• Improvement in symptoms of many chronic medical conditions

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