Mother-to-be: Stay Pretty & Healthy! - Serie 1

Last Monday, I've got an sms from Dee...Sis, are you going to class this Wednesday?, Can I go with you?..not well..in my early pregnancy stage..afraid anything might happen if I took a long drive to class...

Alhamdulillah...after a six years marriage..things turn so great for Dee...She's going to be a mother...And she is now facing a new cycle in her life as a woman. Later, when we met on that Wednesday evening, I shared my experienced of carrying four babies for 9 months+ with her...

Like most women, she has to face the morning sickness, and many other "pregnant women sickness". Her doctor advised her not to do hard and heavy works, since her womb condition doesn't allow her to do so.

Pity her very much. I didn't face much problem through out my four pregnancy stage before..I can play netball when I was four months pregnant, I still engaged myself in ten-pin bowling and won in a tournament, when I was 7 months pregnant, and I still do my swimming routine up to my 9 months pregnancy. I didn't suffer from any morning sickness and I can do anything that a non-pregnant ladies do. I was so healthy throughout all my four pregnancy. Alhamdulillah.

Most pregnant ladies, will experienced an uncomfortable feeling, feeling unhealthy and uneasy when they get pregnant. Some will face the problem at their earlier stage of pregnancy and some have to go through it all the way. Anything can happen, to the extend, some got their hypertension and diabetes when they get pregnant.. Thus, ladies...you need to be prepared..physically, mentally, emotionally and spiritually when you decide to get pregnant and when you got pregnant.

First and foremost..don't be afraid to get pregnant! Some ladies are so afraid to get pregnant, on the fact that..they're afraid they could not maintain their beautiful figure after they give birth..Nonsense!..You can always get back your beautiful figure...if you do the right thing..at the right way... I am a mother of four in my late 30's..People sometimes mistakenly thought that I am not married, I am at in my late 20's or early 30's...Alhamdulillah...When there's a will...There will be always a way....

Secondly, for those who suffer from the morning sickness problem..always make sure that..you have a good rest and a good night sleep. Try avoiding oily, greasy, fatty, and spicy food. This will make your problem becomes worst. You will not only throw out all you eat in the morning..but at any time you feel nausea...Drink a lot of water and eat more fruit..to replace the fluid that you loss when you throw out everything that you ate before.

Thirdly, remember...you are not eating for two..you are still eating for one..We can see, sometimes pregnant ladies seem to have a big appetite and tend to eat more and more....The normal change in weight for a pregnant lady is between 11 to 15 kg from their normal weight. With an ideal weight range of 52-54 kg.....My heighest pregnancy weight is 65kg..that is when I had my second child, that was born with a 2.9kg weight...I had friends that incurred more than 20kg extra weight than their normal weight..when they got pregnant. This is what happen, when you hold to the myth that you should eat for two when you are pregnant....ONE THING FOR SURE is..you cannot eat for two...BUT..you have to eat REGULAR..at a small portion of serving...this is how you overcome the problem of feeling hungry and having big appetite when you are pregnant...If not...don't blame your hereditary medical history...when you got hypertension or diabetes....A friend told me..my mother is a High BP patient..so I am going to get it anyway...and she got it when she got pregnant...Looking at the way she ate..and enjoyed her food during her pregnancy...I told myself..it is not the hereditary mistakes..it is her will and her effort to get the same fate......Our Almighty Creator has already told us that..He is not going to change one's fate, if one does not try and work out to come out from his bad fate...Things can be change..It's your effort to change things..and come back and pray to The Almighty to grant your wishes.

Fourth, you still need to exercise....Who says a pregnant lady can't exercise!!!! The myth...it will harm your baby....So I am going to lie on bed..watching tv..eating my favourite food and more and more food..since I have to have a good rest..for it will harm my baby if I go for a workout..Unless your doctor told you..that you are not advisable to do a hard and heavy work..since you suffer from this and that problem...you can't simply left the exercise routine..On the hand, those who cannot engaged themselves in hard and heavy work..can still do a simple and low impact exercise routine to stay healthy. Those with problems can still go for a light stretching and warming up..as to make sure that..you won't have to worry that you are going to get muscle and join aches..doing nothing at all to keep yourself moving..Here are some exercises that will help you stay fit during your pregnancy.

Stretching Exercises
Stretching exercise make the muscles limber and warm. Here are some simple stretches you can perform before or after exercise.

Neck rotation. Relax your neck and shoulders. Drop your head forward. Slowly rotate your head to your right shoulder, back to the middle and over the left shoulder. Complete four, slow rotations in each direction.


Shoulder rotation. Bring your shoulders forward and then rotate them up toward your ears and then back down. Do four rotations in each direction.

Swim. Place your arms at your sides. Bring your right arm up and extend your body forward and twist to the side, as if swimming the crawl stroke. Follow with left arm. Do the sequence ten times.

Thigh shift. Stand with one foot about two feet in front of the other, toes pointed in the same direction. Lean forward, supporting your weight on the forward thigh. Change sides and repeat. Do four on each side.

Leg shake. Sit with your legs and feet extended. Move the legs up and down in a gentle shaking motion.

Ankle rotation. Sit with your legs extended and keep your toes relaxed. Rotate your feet, making large circles. Use your whole foot and ankle. Rotate four times on the right and four times on the left.

Remember: Consult with your Doctor and Trainer before you start with any type of exercise. They can advise you on the guidelines, based on your medical history.


Do check this out: http://www.fitbysara.com/

Listen to Your Body!

I want to work hard this year!..Most of us might include this statement in our New Year Resolution. Good! That's great. Working Hard! But, have we ever think...how can it affect our body? Physical being?

Of course!!! It is great to work hard, and not being lazy...But...do..and please...Listen to Your Body!!!!..You should know yourself better...

I called an old friend this morning, asking how's she doing....she had forced herself to attend an appoinment made earlier..though she's not well and fit to do so...She should have been lying on bed after taking her medicine and get a rest to get well...instead..she had to attend a client..though she knew..she would make her illness get worst. I told her to go back and have a good rest...why?..she had already overused her body...and she should get a rest...give it a break..your body need a break..It is no point if you work too hard and harm yourself..

That is why...you need to have a one day break..if today..you have already engaged yourself in a very rigourous exercise activity...It is because..your body..need at least 24 hours to recover from fatigueness...if not..you will be having problem with your immune system..A study has been conducted to marathon runners that run a 20-km marathon in comparison to normal person who go for a 4-km exercise run. When tested, both group have a drop in their white cells level right after the run (percentage of drop is more for the marathon runners), and when tested again 24-hrs later, their white blood cells level has increase better than before the run (percentage of increase is more for the marathon runners), it indicates that you need to engaged yourselves in physical activities or exercising to increase your immune level...in this case..both group have increase their immune level..and the marathon runners are better, but ..when you get yourselves to an overexercise regime...you are more prone to get sick...

The keypoint is...
To stay healthy and wealthy...you need to exercise and work hard...but..please do not over do it!!!

ALHAMDULILLAH - MY GRATITUDE TO ALLAH THE ALMIGHTY

Alhamdulillah, 2007 has come to an end, 2008 is just around the corner. Thanks to the Almighty Allah for giving me such a good health! Thus, I have no problem in performing the duties as a good muslim, InsyaAllah.

Having a healthy physical and a healthy piece of mind, and at the same time being able to pursue a good and an active life have always been in my yearly diary. I will always make sure, all these will be the essence of my yearly resolution. Only by having all these I can go on doing everything necessary for my family and my career. HOW and WHY?....you must be wondering...

How can you be promoted to a new position if you are not physically and mentally healthy? How can you further your study and excel in your study if you are not physically and mentally healthy? How can you pursue a great life with your loved one and your family, if you are not physically and mentally healthy? AND THE MOST IMPORTANT THING is HOW CAN YOU BE A GOOD SERVANT OF THE ALMIGHTY ALLAH if you are not physically and mentally healthy?

I have been holding to this Arab proverb, which means - a healthy and sound mind comes from a healthy body. To go on with your life, you need to feel good and stay healthy. Come on ladies! Who are going to look after your husbands/kids/families if you can't even look after yourselves? You have to be a living example to your loved ones, nourishing them with the essence of a great and happy life, showering them with the most wonderful feeling of loves one can ever give and creating the most indulgence ambiance of moments in life.

For a start, this might be a good help/tips for everyone...

DAY
MONDAY - FRIDAY

ACTIVITIES

to include in at least 20 - 30 minutes exercise routine

can be done while you are performing your prayer - "Praying : the movement while you are performing your prayer/solat is also considered as one type of exercise"

you can always move your body while you are cleaning the house, gardening and while sitting on the chair at your office - please at least do a 5 to 10 minutes stretching when you are at the office

spend at least 15 - 30 minutes of a quality time with your loved ones/family

always find ways to do your 10000 steps walking, you can at least try to use the stairs instead of using the lift, you can always try to park your car far away from your usual parking space, you can always do some push-up or sit-up while watching your favourite tv programme and many more....

always remember to watch at WHAT YOU EAT....


DAY
SATURDAY - SUNDAY / PUBLIC HOLIDAY

ACTIVITIES

to include at least 30 - 60 minutes exercise routine

go out and enjoy God's creation - go out with your loved ones for a walking, jogging, swimming, hiking, jungle trekking - indulge in aerobic activities that boost up your stamina and energy

pamper yourselves with activities that promotes a better feeling to your life as a whole - have a manicure or pedicure, going to a spa, going for a good massage, going to a beauty salon....and so much more to do...

spare a time to have a good outing with your loved ones/family - one day picnic, a movie, a good and healthy eating out, vacation ...more and more

look up for activities that can add up some spices to your life - go for line dancing class, grooming course, beading course, cooking class - you can commercialized things when you have all these skills - extra earning is on the way....

and don't forget... YOU ARE WHAT YOU EAT!

GOOD LUCK AND HAPPY NEW YEAR!!!