exercise

Back on the yoga mat or benefits of postnatal yoga

Yesterday, I went for my first yoga class after having a baby. Doing yoga throughout my pregnancy I felt little off balance but very strong. And I thought it will only get better after I give birth. I decided to continue my practice, but nobody told me that I will be much weaker and it will be real challenge to get back my flexibility. But here I am - back on the mat and these are the reasons why. Yoga is the best because:

Boosts your mood naturally

Yoga practice calms your mind and body. It is very important to know how to stop constant stream of thoughts that flows through your mind.

Speeds up recovery

Yoga targets your entire core, including your pelvic floor as well as lower back and hips - you will improve your stamina and strength. 

Helps you breathe properly again

Yoga breathing literally re- knits abdominal muscles and prevents you from sadness by increasing endorphins release. 

Gives you time off

Now as a new mom you need to learn how to relax like never before. Meditation will give you some time to chill, so you can continue being the best mom that you can be. It is important to realize that we need to take care of ourselves first in order to serve others. 

Improves your balance

Your balance was continually challenged as your structure and center of gravity changed during pregnancy, but don't worry too much. Your body will soon return to its pre-pregnancy state and you will find it. Both - body & mind balance. 

Builds your confidence back up

You will learn how to trust your body even more. It feels amazing to finally start exercising again. Especially, if you are used to intense workouts, yoga is a perfect way to get back to your old self without overdoing training. That's exactly what you need to start - step by step.

Namaste, 

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MY VERY FAVORITE

Happy Sunday to you all.

I am back with "My very favorite".

This is the best and the most motivating quote I have found so far. I am also happy to share the picture. Yes, it' s taken in beautiful Slovak mountains. Now, you all know why I love winter so much.

Enjoy climbing and stay strong.

So yummy! Siggis's, the traditional Swedish drinkable yogurt is slowly fermented for a soft, buttery flavor and made with milk from family farms in New York, real raspberries and a light touch of agave nectar. This used to be my to go breakfast during my college times. Cheers!

 

 

 

 

 

 

 

 

 

I have been looking for a microwavable Teddy Bear for almost a year. It' s adorable and just perfect for heat therapy, because it soothes pain and provides relief from colds, flu and cramps.

 

Time to Climb! "Mountain climbers" is my favorite total body exercise. Ready! Set! Climb!

Although laughter might be the best medicine, this is how not to do Mountain Climbers: :-)


SAVE YOUR KNEES

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Hi Happy & Strong people. 

 

What does it mean to have (happy) strong knees? Well, we say knees, but it's actually muscles, ligaments and tendons that are responsible for supporting your knee. Last year during ski trip I injured my knee. A terrible fall on an icy slope. Honestly, at that moment I couldn't imagine myself walking/running for a few months. When it comes to recovery and strengthening your knees, consistency is the key (I went for my first 1-mile run six weeks after the accident). It' s a relatively long process with low impact recovery exercises, that's why you should perform exercises on a regular basis and start with 1-2 sets every day. If you are not sure, how many sets and reps you should perform, ask me for advice. I will be more than happy to help. 

 

Heel slides

Sit or lie on your back on a hard and flat surface, then slowly slide your heel toward your buttocks, keeping your heel on the floor. You can wear just socks to ensure that foot slides or use towel under your foot. Do 25 reps, switch legs and repeat. 

Prone knee bend

Lie on your stomach and bend your knee back as far as possible. Hold for 5 seconds and return to staring position. Perform 20 repetitions and switch legs. 

Side lying leg lift

Lie on your side with both legs extended and feet flexed. Brace your core and lift your top leg up to hip height, then return to starting position. Do 20 reps and switch sides and legs.

 

Sitting knee extensions

Sitting in chair with your feet flat on the floor, slowly extend your right leg in front of you parallel to the floor, until your knee is straight. Flex your foot and hold this position for 3 seconds. Lower your leg back to the starting position then repeat 20 times and switch legs.