For Mothers: Managing Back Pain Through Exrercise

Pregnant women always complain about back pain.  The pain goes away usually a month after, but carrying your infant constantly, nursing him and doing some household chores always brings back your back pain.  The backpain is constant as the child grows.

Carrying a child puts unimaginable stress on your back.   You will be initially carrying a tiny seven pound baby until two years later when you will be carrying a 30-pound child.

Doing some sort of daily exercise routine will help a lot in managing back pain. New mothers can begin exercising soon after delivery.  This will help the lose the weight they gained which will help a lot in reducing back stress.  Engaging in exercise will also restore the muscle tone of the abdominal and back muscles which were stretched when they were pregnant.  You can start by doing a 10-minute stretching exercise. 

Adding resistance to your exercise routine will help your back muscles to be stronger and less prone to injuries that carrying a child will bring.  Use 1-3 pound dumb bells.  Using a Thera-Band is also very convenient.  Stretch bands can be used at any level.  You can start out slow if you are a beginner.  The gentle repetition that the band offers will slowly build your muscles until you can progress to advanced level.

Stretch bands are sold at different levels of resistance.  Be sure to purchase one that is suitable to your level.  There is no need to buy fancy colorful bands – although they look pretty.  Make sure that the band is of good quality and is durable.

Some mothers who do not have time to go to a sport store buy an elastic bandage/tubing at a local drug store or medical supply store.  The bandage / tubing is quite durable and are of medical grade. 

Don’t overdo your stretching exercises on the first day.  Go slow and move at a pace where you are comfortable.  Increase the resistance gradually.
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Just Another Manic Monday

Have you ever woke up dreading something bad will happen and it will?

Of course, I am over-reacting, but I never did expect  a person of authority to be rude.  But!  I always see them in the Senate. This rude person of authority should be in the senate!

Moving forward, although I don't easily move forward though.  I keep grudges.  If my eyes can burn holes on that rude person of authority, he would have holes all over him now (I can dream, can't I? Especially that I am a PMS-ing)

But, uncouth people should not get to me that is why I should be playing some Bangles music on my cme keyboard. Music renews me.  Music brings back my happiness. Music makes me forget rude people of authority.

And you know what, this rude old man of authority, he used to be fun, when he listened to music.  Now that he does not, he is just a sorry excuse of a person with a magnifying lense for small mistakes.

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A Teen’s Ultimate Guide to Eating Healthy and Working Out Part 2

Here are more tips on how to eat, live and stay healthy:

Lose Weight Teens

Try to get some exercise.  Experts say that exercising three times a week for ten minutes is just as effective as exercising thirty minutes all at once.  That means you don’t have to go to the gym to get exercise.  Help out in the garden, go for a fun run, bike around the neighborhood, walk your dog or take the stairs instead of the escalator at the mall.  All those little steps add up!

Make plans that don’t focus on food.  If you’re like me, you love getting together with your friends for pizza, ice cream, or burgers.  But if you find that you’re spending most of your friend-time sitting across a table from your buddies, it might be time to mix things up.  Go bowling, take a yoga class or just hang out at home and play Xbox Kinect games.  Lunch and dinner don’t have to be the only plans!

A little of this, a little of that.  Don’t let a cupcake psych you out.  It’s okay to have a treat once in a while, as long as you’re eating in a healthy way most of the time.  Of course, a Big Mac Diet isn’t the healthiest.  But a side of fries now and ten – just not every day! – won’t kill you.

Talk to your parents.  If your kitchen cupboards are filled with sugary treats and high-fat snacks, you may want to say something to your parents.  Sit down with them and tell them that you’re interested in healthy eating – not just for yourself, but for the rest of the family too.  Then you can all go through the kitchen together and find ways to substitute healthy foods for unhealthy ones.

Don’t use food as a reward.  You’ve aced your test, you’ve won your game – it’s cookie time!  If this is your thinking, it’s time for a mental adjustment.  Same thing if you find yourself raiding the fridge at the end of a yucky day, thinking, I deserve to eat this half-gallon ice cream.  Realize that food won’t make you feel better.  Call a friend, do your nails, redecorate your room, engage in an activity you enjoy, lose yourself in a hobby or craft project.

Don’t be too hard on yourself!  Hey, nobody’s perfect!  It’s better to eat well most of the time than to try to eat “perfectly” all the time and beat yourself up when you don’t.  Realize that there will be times – holidays, birthdays – when you eat a little more.  Just go back to your normal eating habits when the special event is over.  That way, it’s always easy to get back on track!
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A Teen's Ultimate Guide to Eating Healthy and Working Out

Let’s face it – it is hard to have fun when you aren’t feeling well.  A great body is one that is fit and lets you do the things you want to do.

That’s why it’s so important to take good care of your body.  After all, it’s the only one you've got. So if you need to write and make a contract to commit and seal in catchy envelope prints, do it!

Here's your ultimate guide to being over-all healthy:

Teen Healthy Eating

Eat plenty of fruits and veggies.  Fruits and veggies provide the fiber and vitamins
you need for a healthy body.  Get five servings a day.  What is a serving?  A single apple, a banana, a cup of greens.  If you have a sliced banana on your cereal in the morning, a cup of cucumber for an appetizer at  lunch, and a normal-sized salad along with dinner, you’ll have eaten your five servings for the day.  Bonus: fruits and veggies are low in calories and help to fill you up.

Think Balanced Diet.  Remember the five food groups?  Try to make sure that you’re eating from two or more at every meal.  Think about a plate.  If one fourth of the plate has protein (meat, eggs, dairy), one fourth has grains (rice, bread, pasta, cereal), and one half has fruits and veggies, you’ll be eating a well-balanced meal.

losing weight teen
Image source

Don’t follow fad diets.  There are a lot of crazy diets out there – some of which tell you to eat only one kind of food or to limit severely your calorie intake.  These diets can be hard to follow and worse, dangerous.  If you’re following a diet that doesn’t recommend balanced portions and/or doesn’t include a variety of foods, you’re probably putting your health at risk.

If you’re trying to lose weight, don’t expect it to disappear overnight.  Losing weight can be a slow process – try to be patient.  Don’t expect to lose more than one to two pounds a week.  The good news is, if you lose weight slowly and sensibly, you have a better chance of keeping it off.

Talk to your doctor.  You may have seen a chart that tells you how much you “should” weigh – but everyone is different.  You and your best friend may be the same height, but that doesn’t mean that you’ll be both healthy at the same weight.  The next time you go for a checkup, talk to your doctor about your weight, and discuss your diet.  She can tell you if you’re on the right track.

lose weight teen

Find hobbies that make you move.  You won’t build strong muscles and bones if the only part of your body that ever gets exercise are your fingers while tweeting or checking out your Facebook newsfeed.  Try to balance low-energy hobbies like reading and watching movies with activities that take a little more effort.  Join a running team or meet up with friends to jog or rollerskate. 
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Playing The Spoon

Music can be everywhere.  Making music can be possible with every day things.  Like, did you know two metal spoons will sound perfect alongside a Peavey Bass?

Hold a pair of spoons back to back with your middle finger between them.  Strike the spoons against your knee or palm to make a cool metallic rattle as the spoons bounce against each other. There goes your rhythm!

In the age of grunge, grunge rockers actually did this and called it “playing the spoon”, which I think is waay better than the original version of  Irish musicians wherein they rub sheep rib bones  - eeeww! – and called it “playing the bones.”
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Why Keep A Music Journal?

  • It is way better than writing your songs down on loose pieces of paper – you won’t misplace a journal as easily – and better than writing on your notebooks too.  Your nosy seatmate might get hold of it and read your lyrics out loud to the class.

  • With melodies and lyrics in one place, it is easier to build a song.

  • Seeing, writing and drawing everything in one place will keep you focused on what you really want and not distracted by your surroundings.

  • It will push you to find your own sound.

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Blessed Sunday! Today Let's Celebrate You!

Growing up is never easy.  There are a lot of tough changes, challenges, and some goodbyes.  So today, why don’t we celebrate YOU:  each one of you who’s been inspired, who’s realized how special and beautiful she is, who’s taken risks to follow her dreams of music and playing melodica, who’s strengthened her bond with her family and friends, who’s decided to make a difference in the world and who’s taking small steps every day to become the girl she’s always wanted to be .  This day is for you!

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