To control your gain in weight, it is important to live a healthy lifestyle, which means eat healthy and exercise. Here are 3 great exercise programs for working out while pregnant you can opt for.

Pregnancy without the pounds? Possible? Yes! Try your pregnancy fitness kit now!

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First, try prenatal aqua-aerobics classes.
Gone are the days when we believed that a pregnant mother was best suited to lying in bed or to sitting on the couch. Aqua-fitness classes are a water aerobics and strengthening program that was specially designed for pregnant women to enjoy a fun and safe work out experience. Water aerobics have the advantage of giving you a good work out but giving you low impacts on the lower back and the joints. With prenatal water aerobics, pregnant mom can build their strength, their flexibility and their cardiovascular endurance using the buoyancy of the water and without the joints pains.

Second, try yoga.
If you are looking for a slow pace exercise, try yoga. Yoga means no running and no jumping. Choose prenatal yoga as is was adapted for pregnant women. On DVD or in class, yoga will not only give a great work out, but will also relax every bits of you. Before purchasing a yoga DVD, make sure to choose one that is labeled yoga, to ensure that the poses will suit your new body limitations. If you are going to a class, simply mention (and remind regularly) to the yoga teacher that you are pregnant so they can give you the modified versions of the poses.

Third, try prenatal aerobics
If you are looking for a more challenging work out, try prenatal aerobics. Prenatal aerobics is an efficient way to control weight gain and will allow you to burn more energy using muscles all over the entire body. The work out will improve your overall cardiovascular endurance and overall conditioning.

There are many more ways to remain active. No matter what you choose for working out while pregnant, make sure that it is suitable for you during your pregnancy, and that you like it enough so you will stick to your program. Moreover, a balanced diet is also necessary to help you control your weight gain.

For more information about working out while pregnant, visit Baby Heartbeat Monitor.

However, these calories also have to bring some essential nutrients, and not only fat and sugars. A healthy and balanced diet should include lots of vitamins, fibers, calcium, proteins and other important nutrients. Find out what to eat while pregnant in this non-exhaustive list of what pregnant women should consume.

Calcium
Calcium if mostly found in dairies. This is why dairies are an essential part of what to eat when pregnant. In order to have enough calcium for both her and her baby, the mom-to-be needs to consume the equivalent of at least 1000 milligrams of calcium. This equals approximately to 4 servings or more of dairies everyday. 1 cup of lowfat milk or yogurt are examples of one dairy portion. To reduce the chances of weight gain, choose lowfat or nonfat products. Spinach or other enriched-calcium beverages are also great sources of calcium. They are an excellent alternative for women who do not like dairies or are known to be lactose intolerant.

Vitamins A, B, D
Dairy products contain more than just calcium. They also provide vitamin A, B, D and are a good source of proteins. Vitamin A helps baby’s growth while the acid folic (vitamin B), will help prevent serious birth defects (Kid’s Health). Liver and carrots also contain lots of vitamin A, the acid folic can be found in large quantities in leafy green veggies, whole-wheat and nuts while vitamin D can be found in large amounts in oily fish and eggs.

Proteins
Proteins are used in the development of muscles, and several tissues. They are necessary for the growth of baby. Non-pregnant women should eat the equivalent of 60 grams of proteins per day, which equals to 10 grams more the number of calories pregnant women need to eat every day, and about 2-3 times a portion of proteins. Remember that each portion of protein is much smaller than the steak you eat at the restaurant. Indeed, one portion equals approximately to 2 or 3oz of cooked lean meat, poultry of fish, or in other words, the size and thickness of a deck of playing cards. You can also substitute meat for dried beans (1 portion=1/2 cup), eggs (1 portion=1 egg), tofu (1/2 cup), nuts (1/3) or 2 tablespoons of peanut butter. Those substitutes also contains other great nutrients, such as omega fatty acids in nuts or vitamin A in red kidney beans.

Iron
Iron is important for the blood : they carry the oxygen you and your baby need. A good source of iron is red meat. When pregnant, women should double their iron consumption form 15mg/day to 30mg/day (Centers for Disease Control and Prevention). Sometimes, your doctor may even recommended you to take low-dose of iron supplements or multivitamins that contain iron.

Water
Water water water… Pregnant or not, most people drink too little water. Water is essential to life, and during pregnancy, you should make sure to keep yourself hydrated all the time. Drink at least 6 cups of water every day and one more for every hour of physical activity. The reason is that water plays a key role by carrying all the nutrients to the your foetus and by reducing many pregnancy problems, such as constipation. Dehydration can lead to pregnancy problems, including premature or early labor.

If you like juice, take it in moderation. Juices contain water, but also lots of sugar, that can play a role in excessive weight gain during pregnancy. And if you were an avid coffee drinker before your pregnancy, remember that coffee does not count towards your consumption of water as caffeine decreases the amount of fluid in your body.

It is important that you know what to eat when pregnant. A healthy and balanced diet will ensure the good development of your baby and keep you healthy. However, knowing what to eat when pregnant is not all, you also need to exercise and to keep yourself active for an easier pregnancy and labor.

For more information, visit Baby Heartbeat Monitor.

–> Start your pregnancy program now <–

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1. Patience is a virtue

It is not because you stop using the pill that you will become pregnant. As a matter of fact, as many as 66% of couples have to wait a minimum of 6 months before it happens. In reality, women only have about 20% chances to become pregnant at each cycle. This is why, even if you think that you are having trouble getting pregnant, wait at least a year before consulting with a doctor. Meanwhile, try our discussed natural ways to increase fertility.

2. Learn about cycles and ovulation

Most women have very little knowledge about what ovulation is and when it happens. And remember that of all the natural ways to increase fertility, this is one of the most important. And if you are part of the women who don’t know very much about ovulation, then you need to learn about it, read about it. First, you need to determine the duration of your own cycle, which means the time between the 1st day of your period and the 1st day of the next period. The cycle time varies between each women, from 25 to 35 days usually. Then, you can find the ovulation day, which is 12 to 14 days before the end of the cycle. Your ovulation period will be between [(#of days in a cycle) – 14] and [(#of days in a cycle) -14].

Have you determined your ovulation date? To increase your chances of becoming pregnant, you should ideally start having intercourse (unprotected of course!) about 2 days before the ovulation date. Why? Because it takes about 24 hours to 48 hours to Mr. spermatozoid to reach the egg.

But the calendar method is not everything. There are other ways to find out whether you are ovulation as well, such as the basal body temperature. Ask your family doctor to learn more about these methods.

3. Do it, often!

This is probably not news to you, but it is always good to be reminded. Remember that women’s fertility period is fairly short. So to do it often is to increase your chances of getting pregnant!

To help spermatozoids travel to the egg, make it easy for them. Use gravity and opt for more “classic” positions. After you’re done, lie down for about 30 minutes. You can even put a pillow underneath your hips to raise them, to give the spermatozoids an extra help.

4. Avoid alcohol and cigarettes

Cigarettes is not good anyway for your health. Unfortunately, you will also have to cut on your daily glass(es) of wine. Cigarettes and alcohol may give you trouble getting pregnant! Studies have shown tobacco lower estrogen levels (see this report from the American Society For Reproductive Medicine). Therefore, a 35 year old smoker would have the same fertility as a 40 year old non smoker.

The consumption of alcohol, even mild, have been shown to have numerous negative consequences for female reproductive function (NIAAA).

Therefore, if you are thinking of conceiving, stop early. Try to stop smoking and drinking at least 3 months before trying to getting conceive. And this applies to dad-to-be as well since alcohol and tobacco also affect the quality of their sperm. And remember that it takes two to make a baby!

5. Gain or lose some weight

One of the natural ways to increase fertility is to get to your ideal fertility weight. It is a well known fact, being overweight will reduce you chances of conceiving. But too often we forget to talk about being underweight. To work at its best, your body needs to have an adequate level of fat. So lose or gain weight, accordingly to your needs. Calculate your BMI here (BMI calculator). Aim for the higher end rather than the lower. The idea fertility weight is slightly higher than the healthy weight. Just eat healthy and follow the nutrition guide! Which brings us to the next point.

6. Live a healthy lifestyle

By healthy lifestyle, we don’t mean you need to become a olympic champion or start buying everything organic. You don’t have to go nuts, but be more aware of your health. Healthy food and exercising are simply well known natural ways to increase fertility. Exercise on a regular basis, such as swimming or even walking. Sports, anyway, is good for you and will give you a boost to your physical but also mental health, which is also very important when you are trying to conceive.

Similarly, a few months before you start having unprotected intercourse, be more aware of what you are eating. You don’t have to follow a strict diet, but eat well, with the right balance of fruits, veggies, meats, dairies and cereals, and make sure to put some variety and colors in your plate. This will assure that you have all the necessary nutrients for your fertility (and make sure to do the same for your men!) such as vitamin A, B6, B12, C, E, essential fatty acids, zinc, iron, etc. You can take supplements, but if you eat well, you should find all the necessary nutrients in your food.

Moreover, if you are healthy, you will live through your pregnancy a lot easier.

7. Reduce your stress levels

There are many ways of reducing your stress level. From acupuncture to yoga, and everything in between, the choice is yours.

Stress and fertility are not good friends. According to a German study done on 2000 couples unable to conceive, 25% were infertile because of emotional problems. Infertility is a normal response of our body (irregular cycles for women, bad spermatozoids quality for men, lower libido levels) to stress.

Moral of the story : don’t stress too much over the fact that your are not pregnant yet! Laugh, work out, live, cuddle… don’t focus on the above advices about these natural ways to increase fertility 24 hours a day, this will only stress you even more!

For more information about natural ways to increase fertility and pregnancy issues, visit Baby Heartbeat Monitor.

Pregnancy is a beautiful event in a women’s life, but also a hard thing on our body. During pregnancy, our body goes through several substantial changes, and we often have a hard time recovering after the birth of our baby.

The main principles of Yoga lies beneath the basis of attaining a healthy body and mind through the practice of Yoga. Better, the use of prenatal yoga dvds is a great way to get ready to the deliver day and will allow your body to recover faster and with more ease to your pre-pregnancy body state after the birth of your little one.
Prenatal yoga dvds and classes are an easy and convenient way to stay in shape, which will benefit both your baby and your own body. You don’t have to be an active yoga practitioner (or yogi), or even have ever tried yoga before doing prenatal yoga.

image credit : lululemonathletica

First time practitioner
Because it is composed of soft movements, many women were not physically active before their pregnancy find yoga more suitable to their needs. There are several levels and types of yoga. When pregnant, choose specifically prenatal yoga classes or pregnancy yoga dvds. This targeted type of yoga will suit you best as the instructors adapted the movements and poses for you. The best is to start prenatal yoga during the first trimester of your pregnancy.

Experienced practitioner

Are you a yoga expert, spending several days doing yoga, hot yoga, pilates? Well you will be glad to learn to you can keep doing your favorite activity throughout your pregnancy. However, because you belly will grow, there will be a need for a few adaptations. Those pose adaptations are necessary to make you more comfortable, but also to ensure baby’s safety. If you are pregnant are taking yoga classes, make sure to let your teacher know that you are pregnant so they can let you know what poses you should not do. Also, bear in mind that you do not need to practice at the same pre-pregnant state intensity level. If you are purchasing prenatal yoga dvds, make sure to choose the ones labeled prenatal.

At home or in class?

The choice is yours! They both have their advantages and disadvantages. At home, you can decide when you want to do it, and prenatal yoga dvds cost only a fraction of what you could pay for course! On the other hand, in class you will get to interact with other pregnant women. This is a good way to exchange tips and to find out how other women are doing through their pregnancy.

After birth

Yoga is a good way to recover after your child’s birth. But don’t rush back into yoga the day after you delivered! Most doctors recommend at least six weeks to recover, and ever longer if you had a cesarean section. Before resuming your yoga session, wait for the OK from the doctor.

For more information about prenatal yoga dvds, visit Baby Heartbeat Monitor now.

–> Start your pregnancy program now <–

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According to a study published by researchers from the Harvard School of Public Health, there is a 80% decrease of infertility risk due to ovulatory disorders when women follow at least 5 of the following healthy lifestyle tips. So here’s in 7 steps how to increase fertility in women.

1. First step is to maintain a healthy weight. Gain some weight if you are too skinny, and lose weight if you are overweight. To find out whether you are in the healthy weight range, calculate your BMI. Your BMI is considered to be healthy if it is between 18.5 to 24.9.

2. Consume more whole grain food and reduce excessive consumption of sugars and refined carbohydrates. Refined carbohydrates are any food that have been processed to strip the bran and germ from the whole grain. Common examples of refined carbs are white bread and pasta made with white flour.

3. Reduce your consumption of trans fat. Also called trans fatty acids or partially hydrogenated oils, trans fats are the result of adding hydrogen to liquid vegetable oils so they can be more solid. Common examples of trans fat food is margarine, fried foods and hydrogenated oil.

4. Increase your consumption of fibers. Fiber-rich food are slowly digested carbohydrates and can improve fertility. Some great sources of fibers are vegetables, fruits and, of course, whole grains.

5. Increase your consumption of vegetarian proteins rather than animal proteins. Typical sources of vegetarian protein sources are beans, lentils, spinach and beets.

6. Exercise regularly. If you can’t go to the gym, take the stairs or walk to work. Remember that even physical activity such as brisk walking will benefit you when done on a regular basis (daily or almost daily) for at least 30 minutes.

7. Consume at least one portion of full-fat dairy. Common examples are a cup of whole milk, full-fat yogurt, or 1-2 slices of cheese. Recent studies have shown that full-fat dairy more than low-fat or non-fat dairy can increase fertility in women.

By living a more healthy lifestyle, you will not only feel better overall, but you will increase your chances or conceiving in the near future. If you don’t know where to start, there are great pregnancy & fertility programs that can help you. So remember, one of the secret to increase your fertility is to follow a strict meal and exercise plan.

You can read more at today.msnbc.msn.com

For more information on how to increase fertility, visit Baby Heartbeat Monitor.

Basal temperature thermometers vs Regular thermometers
If you are trying to conceive, a basal temperature thermometer can be very helpful. The basal body temperature thermometer can be used to help predict your fertility period, hence your day of ovulation. A basal temperature thermometer is much more accurate than a regular one, used for fever. As a matter of fact, the basal temp thermometer will measure temperatures by 1/10 of a degree compared to the best regular thermometers that can only go up to 2/10 of a degree increment. Some BBT thermometer have convenient features for women monitoring their ovulation, unlike regular thermometers. So if you are looking to conceive, it is best to buy a basal body temperature thermometer for optimum accuracy.

Basal Temperature Thermometers
There are two types of BBT thermometers : digital basal temperature thermometer and glass basal temperature thermometer. With today’s technology, a digital basal temperature thermometer is the best option. Basal thermometer kits include a blank basal body temperature graph that you can use to chart your own basal temperature over the month.

Digital Basal Thermometer If you are planning to conceive, the BD digital basal thermometer is a helpful tool to help you map your basal chart on a daily basis. The BD digital BBT thermometer includes convenient features, such as  a memory recall and a back light feature. Reading in less than 30 seconds, they are so much faster than the glass ones.

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For more information, visit Baby Heartbeat Monitor.

Too many women believe that it is not OK to exercise during pregnancy. Whether you were an active person before pregnancy, or totally out of shape, the facts are that working out while pregnant is OK, even recommended!

Pregnancy without the pounds? Possible? Yes! Try your pregnancy fitness kit now!

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Note: If you are planning working out while pregnant, consult your physician first. Your physician will be able to give further advice on what to do and what not to do. This applies to all women, even if you consider yourself a healthy women.

Physical changes during pregnancy

During pregnancy, physical changes will occur to your body, some obvious, other less visible, but all important for the baby’s arrival.

1) Your will go through hormonal changes : increase in the levels of the hormones (relaxin, elastin, estrogen and progesterone)that will help soften the connective tissue surrounding the joints, a necessary step for child birth. However, other weight-bearing joints can also affected, such as the knees, ankles and hips can also be affected.
2) Throughout your pregnancy, the blood volume increases as well, by almost 50% in some cases, hence elevating by as much as 15 beats per minute the pulse at rest.
3) Increase in size of your uterus will result in a saddle back posture (lordotis).
4) Increase in the size and weight of breasts will pull your shoulders forward.
5) Weakening of the core muscles to allow the skin to relax and stretch.

Working out while pregnant for a healthier pregnancy

Although you should consult with your family doctor first, most physicians and obstetricians will encourage their patients to exercise on a regular basis throughout their pregnancy. Unlike your may believe, exercising is not harmful to the baby and will have a positive effect on the soon-mom-to-be.

As a matter of fact, working out will give you more energy. When exercising, the body stimulates the flow of adrenaline which provides in return more energy. Changes in hormones can lead to emotional changes, and exercising will also help boost the self-esteem as well as the mood of the pregnant women. But more importantly, working out while pregnant can reduce some of the discomforts of pregnancy and strengthening of your core muscles will allow to have a better posture. Moreover, some studies have shown that exercising will help you recover to a pre-pregnant state faster.

Because of hormonal changes and because lots of nutrients and energy is used for development of the baby, pregnant women can be subject to food cravings, leading to fat weight gain unrelated to the development of the baby. If this is your case, this extra and unnecessary weight gain can be controlled through exercising and following a healthy food plan.

Again, we stress that before starting an exercise plan and working out while pregnant, it is important to consult your physician to know if there are any exercise limitations due to your overall health, age or any other physical conditions.

There are a lot of programs and kids that will allow you to control your weight, stay tone and remain healthy throughout your pregnancy. Check out Michelle’s Ultimate Pregnancy and Post-Pregnancy Kit now and find how you can stop gaining unnecessary pregnancy weight and get through pregnancy feeling fit, toned and healthy now. Need more information? Find it on our 3 great exercise programs article.

For more information, visit baby heartbeat monitor.

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