Please seek the medical advice of your Doctor for your lower back pain, especially if the pain is more then you can bare and has been existing for some time. I did! The following 10 tips have helped me! I hope they can help you too!
1. STRETCH! Tight muscles especially in your hips and hamstrings can lead to lower back pain. Be sure to stretch daily, as well as before and after exercise! I highly recommend including yoga practice into your daily life or at least once or twice a week. You’ll start to feel the benefits immediately. I did!
2. ICE IT or HEAT IT and put the pack on for at least 10 to 15 minutes to ease back pain. Localised cooling shuts down capillaries and reduces blood flow to the area in pain which helps ease swelling. Heat packs also help by loosening tight muscles and increases circulation by bringing oxygen to the rescue! I love using both options as recommended by my doctor.
3. RETHINK YOUR MATTRESS. Number of studies have suggested that people with lower back pain who sleep on medium firm mattresses do better then those with firm beds. If your mattress is more then 6 to 8 years old it might be time to get a new one!
4. EXERCISE. Surprisingly enough, when done correctly exercise can benefit your lower back problems. Moving and getting your blood to circulate all over, will not only help you feel good inside and out, but will also help make that lower back feel a little bit better.
5. SLEEP. Less then 6 hours of sleep a night is just not enough. Our bodies need at least up to 8 hours daily just to rejuvenate, heal and perform better. Manage your time and manage trying to get to bed a little earlier every night just for you! You’ll thank yourself later.
6. ELIMINATE OR LESSON YOUR STRESS LEVELS. Stress is a surprising culprit and can be taxing on your body physically and mentally and especially on your lower back. Try to lesson and remove anything that isn’t necessary in your life. Relieve yourself of extra stress and relax.
7. MASSAGE. Don’t we all deserve a well needed massage? Be sure to get one from a reputable clinic or sports massage therapist who will understand your problem and lower back issues.
8. ELECTRO THERAPY. My Doctor recommended this and at first I was a bit sceptical about it. It helps in managing pain and promoting tissue healing! It has helped alleviate my lower back pain in more ways then one and I am so happy I am aware of its benefits now.
9. REST. If the pain is more then you can bare its either time you seek medical advice or recheck your daily activities. You might be doing more then your body can manage. Its ok to rest for a few days and slowly move back into your daily things.
10. WARM BATH OR HOT SHOWER. You won’t regret that feeling of dipping into a nice warm bath to soothe all those aches and pains including your lower back pain.
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1. Check your diet and clean it up. Remove all fatty foods including bad carbs, fried foods, cakes, sweets and sodas. Bad carbs high in saturated fats are the number one culprit keeping you from loosing weight.
2. Are you sleeping enough? We all need a minimum of 6 to 7 hours nightly. A rested body leads to a rested mind, which in return leads to better focus.
3. Find a particular saying or quote to wake up to daily that will motivate you. For example, one of my clients used, “Nothing tastes as good as skinny feels.” It was here favourite quote and it kept her going!
4. Are you consuming more calories then you are active? Get active and check your calorie intake. You may be consuming more calories than your body needs or maybe not consuming enough.
5. Reward yourself with a day spa, a massage, a new dress, or something just for you that is not food related.
6. Avoid eating out at restaurants. Try to preplan and prepare your meals from home. Have the occasional dining out left to weekends.
7. Be around like minded people who will support you and not sabotage your goals. They are the ones that normally say, “Go on, one piece of cake won’t hurt.” The reality is, that one piece of cake will not lead you any steps closer to your goal, so best to commit your time to discipline and not commit a crime to indulging.
8. Lift weights! I don’t mean lift heavy. I mean lift challenging weights. The ones that will make you break a sweat and build muscle.
9. Keep your workouts mixed and challenging. Incorporate circuits, cardio, weight and functional training to help you shed that extra weight or sculpt your body the way you want.
10. Don’t give up! Consistency is key. You can’t try one week and give up the next. You have to be accountable for over the next 4 to 12 weeks and make health and fitness a lifestyle that will continue with you everywhere you go.
1. Breastfeed – Nursing will help you to regain your figure more quickly, since the process of lactation causes the uterus,which has increased during pregnancy to about 20 times its normal size, to shrink more quickly to its pre-pregnancy size. “
2. Sleep when your baby sleeps.
3. The most important fluid you’ll need to drink is water. Drink plenty of it!
4. Avoid skipping meals and eat well. Include protein at every meal. 2 to 3 fruits and 3 to 5 servings of vegetables daily. Eat only good carbs including sweet potatoes, brown rice or pasta, brown bread and oatmeal has great fuelling power.
5. Go outside daily. Nothing like fresh air after being cooped up indoors washing baby bottles and changing diapers.
6. Try not to be a Super Mom! Multitask but don’t think everything has to be done in one day. There is always tomorrow.
7. As soon as the doctor gives you clearance, join a Fitness class. Be around people who will motivate you and you’ll get back to pre-pregnancy shape in no time.
8. Get 15 minutes of sunlight daily. A nice tan, always makes you feel better and look a few kilos lighter.
9. Lift weights. Cardio is a great way to shed all those extra kilos but lifting weights is a sure way to sculpt, lift, tone and tighten all those loose areas including arms, tummy, butt and thighs.
10. Give yourself time. Be patient. Allow your body to return back to what it once was with time. The cliche’, “9 months up/ 9 months down”, stands true. Some may need more time then others. Give yourself that time.
1. Always be involved in sports from a young age! Most parents will encourage you too! Listen to them!
2. Working or having a job is not an excuse not to workout! So have your workout clothes by your bedside the night before or in your car. Workout before you head to work, or workout before you head home right after work!
3. Before marriage, after marriage, before kids, or after kids, obstacles, bumps on the road, (should only make you stronger and should be no excuse to neglect your health) Always keep moving, keep your head held high and never let yourself go!
4. When you’re a tired Mom working at trying to balance family, work and kids, don’t forget you exist too! Take care of you, as much as you take care of your family.
5. Drink plenty of water. Make at least 80 percent of healthy choices 6 days out of the week. Never neglect your greens and eat protein at every meal!
6. Sleep at least 7 to 8 hours a day. If you can’t, there are 16 more hours in the day to find time to rejuvenate and replenish your energy. Sleep is your number one aim to relieve stress and make it through the day.
7. Prioritise your time well. List what is important for YOU! What is important for your family! What is important has to always be at the top of your list! Eliminate anything else that is NOT important!
8. Lay out in the sun, or go outdoors and get 15 minutes of vitamin D as often as you can!! Almost daily if possible.
9. Spoil yourself. Get a massage! You deserve it!
10. Eliminate stress from your life as often as you can! Easier said then done, but you’ll know what is not bringing you joy. So don’t do it!
If you haven’t tried making these yet! What are you waiting for! I will never buy store bought cookies again.
These are simple “No Bake” energy oatmeal chocolate chip cookies or roll size bites.
All you’ll need are 4 ingredients which makes this quick and easy!
2 cups organic oats
1/2 cup organic peanut butter
1/3 cup honey
1/3 cup dark chocolate chips
1 tsp vanilla extract (optional)
Mix “all” the ingredients together and keep stirring until the oatmeal is blended completely with the honey and peanut butter.
Next put on your kitchen gloves and begin with a tablespoon of the mixture in your hand. Roll into a ball or flatten into a cookie with your hands. Lay on a baking sheet and repeat.
Store them in the fridge for up to 5 days if they aren’t all eaten by then! Makes About 23 mini size bites.
They are high in calories (at least 95 calories a cookie) 10g Carb/ 4g Fat but good energising treats and fats (peanut butter, honey and dark chocolate chips) and fiber (oatmeal) for fuel, also great as a pre-workout treat.
And our kids love them!!!
Here’s to healthy juicing (especially when you just don’t have time to get in your 3 to 5 servings of veggies a day or even your fruits, mix them together for an easy on the go drink)
It may not look yummy, but once you acquire a taste to healthy, healthy starts to taste good!
1 lime juice
1 celery stick
Cilantro and spinach leaves
1/2 cup raspberries and blueberries
Ice cubes optional
2 cups water or 2 cups coconut water
Blending your veggies is a great way to get in your daily 3 to 5 servings of vegetables and you don’t even need to buy an expensive juicer! This is my Kenwood blender and yes my smoothies may be a little lumpier or thicker, but why do we want to extract all the goodness and only drink the juice? Shouldn’t we keep the skin, blend it and drink that too. Isn’t that also where all the fiber and nutrients are?!?! I blended:
1 lime juice
1/2 green apple
1 celery stick
1 cup kale
1/2 cup spinach
1 tbsp cayeen chilli pepper
2 cups coconut water
Mix till blended through…. Ice cubes optional.
If you find you have left over lump after you drink it all, add in more water to your glass, mix with a spoon or straw and re drink. That simple and nothing waisted!
This drink is not for everyone and my kids say my drinks are gross 😂 they’re being honest. Once you drink healthy, healthy starts to taste good! That acquired taste soon becomes a consistent habit for your health and your body! My kids will understand once they are older 😂
It’s fun to find these photos and put them together and share with you a memory to tell.
1998 with my hubby ❤ @eliashchalouhi and in my early 20s (23 to be exact in this photo) I weighed 50 Kilos and consumed maybe 1 meal a day 🙈 and did cardio religiously everyday for 1 hour. I didn’t know what a pull-up, push-up or a squat was!
I used to have a lot of headaches and napped daily, but I didn’t care, cause I was skinny and that’s what mattered most to me back then.
My knowledge in health and fitness was very vague, till I entered my early 30s, 3 kids later and now knowing all that I know and still always learning. 2017 and 12 extra kilos later on my 5ft 7inch frame, I know what a squat is, I can pull up my own body weight. I know the amount of macros/micros and calories my body needs on rest days and training days and you can too!
I feel so much better and I have a heep load of more energy into my 40s, then I did in my 20s, 😀 ask any of my friends or clients. They’ll vouch for that 😂
So the saying, “Strong is the new skinny” is a true cliche worth hanging up on your fridge! Healthier and stronger bones, more muscles, and more energy!! Isn’t that more important then skipping meals and doing cardio on end only to be lethargic and cranky most of the time? I think so! It’s all about that balance! Never skip meals. Eat protein 3 times a day. Eat good carbs on training days (like oatmeal, brown rice, bread or pasta) eat good fats like avocado, olive oil, and nuts. Add 3 to 5 servings of veggies daily and 2 to 4 servings of fruits.
Once you incorporate healthy meal planning and a good exercise program, you’ll lead a more balanced and healthier lifestyle and still enjoy those treats along the way!
I love when I bake something and they turn out surprisingly good and I can share the recipe with you!
2 ripe bananas blended
1 cup porridge oats
2/3 cup yellow raisins
Optional 👉🏻 add in “1 tsp cinnamon and 1 tbsp coconut flakes” if you want them to taste even yummier.
Mix them all together and bake in the oven for ONLY 15 minutes (so stay nearby or you’ll forget them and they’ll burn, even with a buzzer I still forget🙈. Minds always on a million things at once) and bake on 145 c or 350 f
I used coconut oil so the cookies won’t stick, but that didn’t really work. With or without oil, gently remove your cookies after baking once they cool off with a metal spatula.
They are yummy served hot or cold straight out of the fridge. This batch makes 10 servings if you scoop up a tablespoon worth.
Only 40 calories a cookie.
8.7 g of Carbs
0.3 g of Fat
0.9 g of Protein
Great for a pre or post workout snack or treat. Or just great period to curb that sweet tooth the healthy way!
Tag a friend and join me with a 10 day clean eating challenge 😀
Just take a selfie. Anyway you’d like. No need to post it if you don’t want to, but keep it saved on your phone and if you post tag me.You can begin the challenge with me today or any day you’d like as long as you stick to avoiding the foods I’ve listed below for 10 days. And it’s only 10 days.
If you’re doing so well and you want to keep going even after 10 days … then keep going!
In the challenge you’ll avoid eating these items:
Dairy Products (milk, cheese and ice cream)
Sodas, Juices and Chips
Candy and chocolate
White bread /White pasta/ White potatoes
Fast Food and Fried Food
Cookies, Cakes and finally
Donuts (not like we touch any of this stuff ever 😂 right 😩) and its only for 10 Days
Wouldn’t it be great to see what 10 days of clean eating can do for you too mentally and physically.
After 10 days, take a pic again in front of the same mirror, at the same time, in the same clothes.
Even if you may not notice a huge difference physically, I promise you will mentally!
Keep me posted on how you are doing, by coming to this post above and commenting below.
Some tips to stay focused:
1. Drink plenty of water (avoid alcohol during the 10 days)
2. Acquire a taste to black coffee 😬 sorry lol or eliminate coffee completely if you want for 10 days and drink tea or lemon with warm water.
3. Eat protein (fish, tuna, egg whites, chicken, salmon)
4. Stick to good carbs including quinoa, sweet potatoes, and oatmeal (even brown pasta and rice is ok)
5. Have cut up vegetables always ready. My favourites include celery sticks, carrot sticks, cucumbers, and raw zucchini or capsicums
6. Grab a handful of almonds or cashews to keep cravings at bay
7. Chew sugar free gum
8. Have an apple or handful of berries to quench that sugar habit. Or make my banana, oatmeal, raisin cookies!
9. Go for a walk, join a group class, workout, stretch and get enough sleep!! 7 to 8 hours at least!
10. Stay disciplined and focused its only 10 days!
The good news is that you are not depriving your body of anything over the next 10 days. You are actually fueling your body with everything that is better for you!