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Whole Body Burn Workout: Post Natal- CARiFiT

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The BEST Mommy Baby Abs and Arms Workout! - Jen Porsche

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18 Minute Mommy and Me Full Workout---Workout to do with baby of any age

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Mommy and Me Low Impact Cardio | 20-Minute Postnatal Workout for Mom and Baby

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30 Tips in 30 Days Designed to Help You Take Control of Your Health

This article is included in Dr. Mercola's All-Time Top 30 Health Tips series. Every day during the month of January, a new tip will be added that will help you take control of your health. Want to see the full list? Click here.

If you're looking for a powerful way to boost your overall fitness and get fast results, consider adding squats to your routine. Squats are relatively simple to perform, require no equipment and can be done just about anywhere. Importantly, while squats are often regarded as a leg exercise, they actually benefit your entire body, including your core.

Top 8 Benefits of Squats

What makes squats such a fantastic exercise? They:

Help your body produce nitric oxide (NO) - This is actually one of the primary reasons squats are so beneficial. NO is a soluble gas produced and stored in the lining of your endothelium (blood vessels), which acts as an important signaling molecule throughout your body.

When you exercise and your muscles ache, it's because you've run out of oxygen, which your body compensates for by releasing NO (to dilate your blood vessels making it easier for oxygen to be delivered). This process fuels muscle development.

NO also promotes healthy endothelial function, heart health and healthy blood flow by helping your veins and arteries dilate. This, in turn, allows vital oxygen and nutrients to flow freely throughout your body. NO also plays a protective role in your mitochondrial health and improves your immune function.

By stimulating the thinning of your blood and decreasing its viscosity, squats may also help discourage the development of blood clots that could cause a heart attack or stroke.

Build muscle in your entire body and tone your abs and glutes - Squats obviously help to build your leg muscles (including your quadriceps, hamstrings and calves), but they also create an anabolic environment, which promotes bodywide muscle building.

In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs. So, squats can actually help you improve both your upper and lower body strength.

Burn more fat - One of the most time-efficient ways to burn more calories is to gain more muscle, as muscle is more metabolically active, and is thought to burn about three times more calories than fat, pound for pound. 1

Improve mobility and balance - Strong legs are crucial for maintaining mobility as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles that are important for balance. They also improve communication between your brain and your muscle groups, which can help prevent falls. Taken together, these benefits translate into your body moving more efficiently.

Prevent athletic injuries - Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. Squats also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.

Boost sports performance - Whether you're a weekend warrior or a mom who chases after a toddler, you'll be interested to know that studies have linked squatting strength with athletic ability. 2 Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete's training program.

Improve insulin sensitivity - Muscles participate in the regulation of glucose metabolism, lipid metabolism and insulin sensitivity, so by building muscle throughout your body, squats help protect you against obesity, diabetes and cardiovascular disease.

Help with waste removal - Squats also improve the movement of body fluids, thereby aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They're also useful for improved movement of feces through your colon and can lead to more regular bowel movements.

How to Perform Squats Properly

Squats have long been criticized as being destructive to your knees, but squats can actually improve knee stability and strengthen connective tissue when done properly. As noted in one scientific review: 3

"Concerns about degenerative changes of the tendofemoral complex and the apparent higher risk for chondromalacia, osteoarthritis, and osteochondritis in deep squats are unfounded ...

Provided that technique is learned accurately under expert supervision and with progressive training loads, the deep squat presents an effective training exercise for protection against injuries and strengthening of the lower extremity. Contrary to commonly voiced concern, deep squats do not contribute increased risk of injury to passive tissues."

In the featured video, personal trainer and coach Darin Steen demonstrates safe squat techniques for beginner, intermediate and advanced. Here's a brief summary of the key points:

1. Warm up first

2. Begin by standing with your feet hip-width apart, feet parallel, toes pointing forward and the weight of your body distributed evenly between your heels and the ball of your foot

3. Be sure to keep your back in a neutral position, and your knees centered over your feet

4. On an in-breath, slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle. Make sure your quadriceps are engaged. Your behind should move back as though you're about to sit in a chair while your arms move forward slightly for balance. You can do a shallower squat if you have knee or back pain

5. Raise yourself back up to starting position as you breathe out. Repeat 15 to 20 times. Beginners are advised to not exceed two or three sets per session, and to not do squat exercises more than two or three times per week

The Four-Minute Nitric Oxide Dump Workout

Squats are one of the four movements included in the Nitric Oxide Dump workout, developed by Dr. Zach Bush. It's a really simple yet effective form of high-intensity exercise that you can do just about anywhere.

While I've not made any changes to Bush's movements, I do recommend breathing through your nose and not your mouth, as your nose regulates more than 30 physical processes, including the release of NO.

There are only four movements to learn for this workout: squats, alternating arm raises, nonjumping jacks and shoulder presses. For a demonstration, see the video above or the illustrations in the infographic below.

Start with four sets of 10 repetitions, moving to 20 repetitions as your fitness level increases. You can also add in weights as you progress. Ideally, you'd want to do this workout three times a day, with a minimum of two hours between each session.

>>>>> Click Here <<<<<

Squats Are a Valuable Addition to Any Fitness Routine

Exercise is a key player in disease reduction, optimal psychological and physical health, and longevity. It's really a phenomenal way to get the most out of your life!

Exercise also slows down the rate of aging itself, even stimulating the regeneration of the energy-producing mitochondria in your cells, providing perhaps the closest example of a real-life fountain of youth as we will ever find.

Unfortunately, many public health guidelines still focus primarily on the aerobic component of exercise. Strength training and high-intensity exercises are really important for optimal results, and become even more so with age.

That said, as you develop a workout routine that works for you, remember to listen to your body so it can guide you into a path that will provide you with the most efficient and effective benefits.

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This Criticized Exercise Discourages Blood Clots Linked to Strokes

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30 Tips in 30 Days Designed to Help You Take Control of Your Health This article is included in Dr. Mercola's All-Time Top 30 Health Tips series. Every day during the month of January, a new tip will be added that will help you take control of your health.

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Fitify Apps is a collection of fitness apps for Android and iOS that lead you to a better lifestyle. Workout with any fitness tool anywhere, anytime. Kettlebell, TRX, Swiss Ball, Foam Roller, Bosu and more.

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Full-Body Mom & Baby Workout 🔥 Mommy & Me At-Home Postpartum Workout with Baby

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Welcome to Brighton & Hove Family Service Directory

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Family Information Service (FIS) | Brighton & Hove City Council

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The Family Information Service (FIS) offers a wide range of information and advice for families that includes

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﻿ Amaze - Information, advice and support for parent carers of children and young people with any additional need or disability, and for young people themselves.

Parent Carers' Council - local forum for parent carers

Family Information Service - help with finding childcare, early years funding, family services directory and more

Face 2 Face - befriending service for parent carers

Extratime - inclusive after school and holiday play schemes

​The Carers' Centre - offer support for parents and carers of adults

Possability People - offer support and advice for disabled people

Parent support groups - for children with any additional need or specific conditions

​Amaze

Amaze is a local charity that provides information, advice and support to parents and carers of children with special needs or disabilities in Brighton & Hove. They have a helpline, a large website and a range of publications. They also offer one to one support with education issues, claims for disability benefits and preparing your child for adulthood. Finally, they manage the Compass database and Compass Card, a leisure incentive card that gives lots of discounts and benefits on leisure activities right across the region for disabled children and their families.

If you have a child with a special need or disability - or live locally and just need some advice about special needs - you can call Amaze for advice on 01273 772289 or visit www.amazebrighton.org.uk

The Parent Carers' Council (PaCC)

PaCC is a city-wide group for all parent carers who are responsible for children and young people with special needs, including ongoing health conditions, physical disabilities and learning disabilities. The group was formed to enable parent carers of children with any condition to work closely together to help improve services and support. Visit www.paccbrighton.org.uk to find out more or join the PaCC

The Family Information Service or FIS

The Family Information Service (FIS) is the best place to start for information about childcare, pre-schools and pre-school activities like playgroups and music groups. If your child has a disability or special need, FIS can offer additional targeted support with finding childcare, contacting possible child carers and researching funding. They also run the At Home Childcare Service for families that introduces experienced child carers to families who would prefer to use a home based child carer. Find out more about the Family Information Service

Face2Face

Face 2 Face is a befriending service, now managed by Amaze, which offers one to one support to parents of children additional needs, particularly round the time of diagnosis or new challenges. This free and confidential service is provided by trained parent befrienders who themselves have experience of parenting a child with a special educational need or disability. Find out more about Face 2 Face on the Amaze website.

Extratime

Extratime run afterschool clubs and holiday schemes in that are fully inclusive for all children and young people with additional needs. The play schemes are run at a variety of locations across the city. Visit Extratime's website to find out more

The Carers Centre provide information, advice and support for carers of adults. This includes support for Young Carers. Visit the Carers Centre website

Possability People

Possability People (formerly known as the Fed) offers advice and support for disabled people. They run a Direct Payments advice service and their website has a PA noticeboard that helps families find Personal Assistants and Personal Assistants find jobs. Visit the Possability People website.

Parent support groups

There are lots of parent support groups across the city for children with disabilities or specific conditions. Find out more about parent support groups on the Amaze website.

You may also be interested in

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Organisations that support families of children and young people with SEND

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﻿ Amaze - Information, advice and support for parent carers of children and young people with any additional need or disability, and for young people themselves.

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The Book of Life - Developing Emotional Intelligence - The Book of Life is the 'brain' of The School of Life, a gathering of the best ideas around wisdom and emotional intelligence.

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How can I manage an existing mental health problem?

If you become pregnant, or are planning to become pregnant, it's important to think about how you can manage your mental health during this time. Whatever your feelings are about being pregnant or becoming a parent, this can be a stressful time for everyone.

Talk to your doctor as soon as possible. They will be able to help you make plans to manage your mental health during pregnancy. See our page on support and services for more information, and our pages on different mental health problems for more information on treatment and support.

I had been diagnosed with PTSD prior to my pregnancy. When I became pregnant with my daughter I had 'crisis' episodes and was referred to a consultant who helped me to identify my triggers.

Infant loss and mental health

Experiencing infant loss (for example, through miscarriage, still birth or sudden infant death syndrome (SIDS)) can be extremely traumatic and can have a big effect on your mental health. You don't have to cope alone, and there is support out there. You can find further information from:

If I became unwell last time I was pregnant, will it happen again?

If you've previously experienced a mental health problem during or directly after pregnancy, then you are at an increased risk of becoming unwell again - but this doesn't mean you definitely will. You might:

feel reluctant or anxious about having another baby

feel more confident about spotting any symptoms, and how to look after yourself

If you do become pregnant again, it's important to talk to your doctor about how you can look after your mental health, and find out about what support you can get. See our pages on support and services and self-care for more information.

This information was published in July 2016. We will revise it in 2019.

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Postnatal depression and perinatal mental health

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If you become pregnant, or are planning to become pregnant, it's important to think about how you can manage your mental health during this time. Whatever your feelings are about being pregnant or becoming a parent, this can be a stressful time for everyone. Talk to your doctor as soon as possible.

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Overview | Antenatal and postnatal mental health: clinical management and service guidance | Guidance | NICE

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This guideline covers recognising, assessing and treating mental health problems in women who are planning to have a baby, are pregnant, or have had a baby or been pregnant in the past year. It covers depression, anxiety disorders, eating disorders, drug- and alcohol-use disorders and severe mental…

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'The Process' is the means by which we have changed our unwanted behaviour (over/under eating, binge eating, addictive and compulsive eating, craving, negative body image and concerns about our weight) into our new behaviour (acknowledging and working with compulsive/addictive urges until they weaken and fade; feeling conscious around food and in control; eating to hunger; making good choices that sustain our energy levels and support our lives; feeling at home in our bodies).