Recovery For New Moms
Pregnancy and delivery are certainly joyous, life affirming experiences, however, they take a considerable toll on a woman’s body. The postpartum healing process can be arduous and lonely, and it’s very common for new mothers to suffer in silence. With the conversation seemingly taboo, celebrities like Chrissy Teigen and Tia Mowry opened up about their postpartum depression to break the stigma.
Similar to these women, we sat down and chatted with Belyne Louis-Jacques, the founder of Mom’s Recovery, to discuss her postpartum experience and mission for moms everywhere and her products.
Belyne Louis-Jacques
Mom’s Recovery is a line of all-natural products geared towards supporting mothers during their postpartum recovery period. Belyne, being a new mom herself and having struggled during her recovery, felt personally invested in not just her own journey but truly the journey of recovery for all mothers.
Sarah: Thank you for taking the time to chat with me about your company and your line of products. Can you tell me a little about what brought you to develop Mom’s Recovery?
Belyne: Sure! As you mentioned, I myself am a new mom and while I was overjoyed at my daughter’s healthy birth, I also found myself overwhelmed. Not just overwhelmed with the transition to meeting her needs but also the physical and physiological changes my body experienced after giving birth. I had a healthy pregnancy, delivery, and baby-- so I was at a loss as to why I didn’t feel better than I did postpartum.
After weeks of struggling, my sister-in-law, a Nurse Practitioner specializing in women’s health, introduced me to the “twa bains” or three baths practice. It was so restorative, I felt like it was the turning point in my recovery.
Sarah: Thank you for sharing and being so honest about your experience. Many women go through this alone. Can you explain what twa bains or three baths is?
Belyne: Twa bains, is part of a traditional practice in Haitian culture to assist women who have just given birth physical recovery. Specific herbs and plants are dried and boiled then that water is added to bath water that you’d soak in for about 30 minutes. The bath is then followed by a massage with some specific oils to further support the work of the herbal bath. The combination of the baths and subsequent massages help realign the body after the strenuous process of labor and delivery.
Recovery Bath
Sarah: This sounds like a spa day to me! Is the Recovery Bath just for new moms? And how does the Recovery Bath differ from just taking a warm bath?
Belyne: The ingredients can be beneficial to all women, at any age and stage, not just after giving birth. We focus on postpartum not because that’s the only time to use it but because they are particularly timely at that point. Our bodies experience a variety of stressors all throughout our lives and the bath is meant to address those stressors.
The difference between the Recovery Bath and a regular warm bath is the herbs. Each plant and herb serve a specific function in the bath. When used together, they work to naturally attend to some of the physical issues moms might experience after giving birth and women may encounter at different points in life.
Sarah: Can you say more about the plants and herbs?
Belyne: Well... I’ll give you a quick overview on some of the ingredients: corossol (soursop) leaves and bugleweed.
The first ingredient I’ll tell you about is corossol or soursop leaves. Corossol leaves have high levels of vitamin C and other antioxidants like phytosterols, tannins, and flavonoids to support immunity. Due to the presence of so many antioxidants, soursop can help combat free radicals that cause inflammation. They contain potassium and can help regulate high blood pressure, another common issue for some new moms.
Bugleweed herb is another key ingredient that contains lithospermic acid and other organic acids that help regulate the hormones produced by the thyroid. Hormonal imbalance can also be a challenge for new moms and can wreak havoc on their overall well-being.
Sarah: I can’t believe that you can get all those benefits from just plants and herbs. I can understand getting health benefits from eating or drinking these ingredients but how does taking a bath with them help?
Belyne: Our pores not only serve to release toxins but also serve as a means to take in nutrients such as vitamins and minerals. By using the Recovery Bath, Recovery Soak and/or Recovery Oil your body is directly absorbing the benefits of the ingredients.
Sarah: You mentioned that three baths is a Haitian cultural practice. Are you sourcing the ingredients from Haiti?
Belyne: While the bath is primarily derived from Haitian culture, I’ve added supplemental ingredients to the recipe based on my own research. And, I’m sourcing ingredients locally to be mindful of our carbon footprint with respect to production. Working with local producers allows me to ensure that I am able to ensure quality control and guarantee consistent access to the ingredients without disruption.
Sarah: Earlier we discussed this being a traditional Haitian cultural practice and it appears that this has been a long-standing practice. Why create Mom’s Recovery now?
Belyne: I wanted to start Mom’s Recovery so that all women, no matter their backgrounds, had access to these resources because all women deserve access to that healing, that feeling, and that kind of recovery.
For more information about Moms Recovery, visit www.momsrecovery.com
Mom’s Recovery Collection
A Safe Escape.....
Due to Covid-19, we’ve all been quarantined for the past 4-5 months. This put a huge wrench in everyone’s travel plans. If you’re anything like me, 2020 was supposed to be the year of exploring. I had weddings to attend, milestone birthdays, and solo trips planned. I officially gave up on a tropical gateway, until I stumbled upon a beautiful villa in Jamaica. My sister in law had been planning her 35th birthday trip for the past 8 months. Once Covid hit, we just knew it wouldn’t be possible. About 4 months into the pandemic, more and more countries started to open their borders to U.S. travelers, and it was safer to travel. After weeks of researching, we finally decided on a beautiful villa in Montego Bay, Jamaica.
Now I know you’re wondering what the process was like when traveling to Jamaica and I have to admit, I’ve never felt safer. The moment we landed, the airport staff was waiting to take our temperatures and sanitize us down. We also had to go through a health assessment test, where we were sanitized again. After going through all the protocols our driver was waiting to take us to our villa. We arrived at the gorgeous Villa Rosa. Villa Rosa is described as a modern tropical treehouse and it is just that plus more. The villa is 7,700-sq-ft and includes, 4 bedrooms + media room with oversized couch (equivalent of 3 twin beds), 6-1/2 bathrooms, full staff: chef, butler, housekeepers, night security, heated pool, jetted hot tub, massage and fitness pavilion on site, breakfast bar, outdoor dining terrace, and complimentary Wi-Fi throughout the villa. You just have to see it to believe it. We were greeted by the villa staff who all wore mask the entire time of our stay and there were hand sanitizers throughout the villa.
The hospitality that we received was beyond anything I could ask for. The Villa Rosa staff were the nicest group of people you’d ever meet. We had daily breakfast, lunch, and dinner made by the chef. Our driver took us to our excursions and any supermarket runs we needed. We stayed in the villa for the most part, since a lot of areas were closed, but who wouldn’t want to just stay there all day. The general manager Nicky and our travel specialist Sharon were so accommodating from start to finish. Any questions we had, they were prompt in answering, they also added in some special treats for the birthday girl. At the end of the trip everyone felt like family. This was the exact vacation we all needed. I was so sad to be leaving paradise, but I will definitely be visiting Villa Rosa again. If you’d like to book this villa for your next stay, please check out their website and social. Safe traveling!
#PhoneCleanse 101
With summer just around the corner, we can all take advantage of the opportunity to be outside and enjoy an electronic cleanse. Most of our mobile phones are full of unnecessary text messages, pictures, and social media accounts that we no longer actively follow. If this is you, here’s a quick run-down on how to get rid of the old to create space for the new.
Delete Old Pictures
From capturing New Year’s Eve celebrations and birthday parties to brunches, you may have a lot of pictures taking up valuable space in your phone’s memory. Now is the perfect time to delete them or transfer them to another storage deviceto make space on your phone for new memories.
Tie Up Loose Threads
Yes, ladies, it is perfectly fine to delete your old text messages. Hoarding messages from exes, former friends, or preserving conversations from over a year ago isn’t worth it. Delete, delete, and delete some more to refresh your inbox.
Clean Up Your Feed (IG)
Sometimes we continue following accounts that no longer serve us. With the season of reenergizing just around the corner, it will be liberating to clean up your feed and unfollow dated accounts. You’ll have fewer pages to scroll past, wondering “Why am I following them, again?” Soon, you’ll only give attention to things that feed your soul.
By taking these steps, I guarantee that you’ll instantly feel lighter, have more memory on your phone, and clear unnecessary baggage.
P.S. While you’re at it, wipe down your cell phone with a cleaning product to get rid of makeup and bacteria. (It happens to us all.)
Juice Recipes You Need to Help your Immune System
Juicing not only fuels your body with energy, it can help to build your immune system. While we know that some juices don’t taste the best, their health benefits can make it all worthwhile. Without further ado, here’s our list of the top 3 juices everyone should have in their rotation to stay healthy during and after quarantine.
1. Celery Juice
Celery juice has been known to lower blood pressure, improve digestion, and fight infection because it contains powerful antioxidants. According to a 2018 report from Medical News Today, celery contains high levels of vitamin K and good amounts of vitamins A, B-2, B-6, and vitamin C. Celery is also a good source of the following nutrients:
Tip: Try adding ginger and lemon to your fresh celery juice for an extra kick.
Recipe:
2. Carrot Juice
In case your mother didn’t tell you this everyday as a child, carrot juice is not only good for your eyesight but also great for strengthening your immune system. It can aid in fighting harmful bacteria and maintaining blood sugar levels.
3. Beetroot Juice
Although we’ll happily admit that the taste is something to get used to, beetroot juice can do amazing things for your body. According to a [year] report from Healthline, researchers found that people who drank 8 ounces of beetroot juice daily lowered both their systolic and diastolic blood pressure.
While every juice has it benefits, it’s important to do your research and consult with a healthcare professional before starting any juice cleanse or detox to determine what’s best for you.
3 Exercises To Add To Your Workout
If you are like me, I’m usually a “day late and a dollar short” when it comes to fitness. Meaning I’m just NOW in the process of trying to get a summer body. Being at the gym can be a bit overwhelming for newcomers with all of the gidgets and gadgets and perfectly tones bodies everywhere.
The key to not being intimidated and excelling during your workout is creating your own flow. Find exercises that work for you and stick with those until you’re comfortable moving on to the next level. You don’t have to workout on 10 different machines to see results. Here are 3 exercises to try during your next work out. Good Luck and remember consistency is key!
1. Push up Plank hold with hip flexion and abduction (with sliding disc)
This exercise targets your core stability and outside glute.
Start by getting into a push-up plank position. Engage your abs and lats while maintaining a straight line from the top of your head down to your lower back. Take a deep breath in through your nose and and you exhale through your mouth, pull your knee into your stomach while actively pressing into the disc. After you actively return the leg back to starting position, push the leg to the outside and return it while actively pressing into the floor the whole time.
Note: Make sure you are actively squeezing the glute on the inactive leg
2. Kettlebell Single Leg Deadlift (with sliding disc)
This can be done without the disc. I find the dic to be an extremely helpful tool for learning how to create tension and control throughout the whole movement.
Start out by holding the kettlebell in the hand that’s on the same side of the leg that will be sliding back. Standing tall and tight, slide and reach back with the leg that is on the disc as you sit into the opposite hip. Pretend you are hinging at the hip and your chest should fold over your knee. Once you feel your leg about to lift, slide and drive the foot back into starting position. A major tip here is to maintain a tall and tight posture throughout the movement to keep solid posture.
3. Dead bug
This core exercise is underrated! It will create a lot of core stability and coordination.
Start by lying on your back with your hands and legs up. Bend at the knee so you create a 90 degree angle and make sure your arms can make a straight line from your shoulder to your hand.
Your left hand and right leg will simultaneously extend as you take a long exhale. While the arm and leg are extending, focus on getting your rib cage down by bracing your abdominals and pressing your lower back into the floor to make sure you are not arching. The extended legs foot should have the toes pointed up and the glute should be squeezed. Hold while you exhale. Once you have exhaled as much as you could, return in a controlled manner while taking a deep breathe through the nose into the belly. Repeat on the other side. I would recommend 2-3 sets of 5-8 reps per side. – Master Trainer, Jonathan Oliveras
What the Birth Plan Doesn't Cover
Written by Mia Cooley
All the experts from the Mayo Clinic to the moms over at What to Expect and The Bump will stress to you the importance of having a birth plan. I will too. Black women, especially, require a plan and care team that will advocate and speak up for your level of care, health and preferences. Seriously, you should hire the doula! One of your most daunting tasks up until you give birth is preparing your mind and body for the labor and delivery experience. Before I was even out of my first trimester my inbox was filled with birth plan templates (that I ignored) created to inform me of all the options available to me. Prior to my doula sitting down with me and explaining every option and possible scenarios, I fully planned to watch a YouTube video on birthing and breathing techniques and wing it. Even if initially overwhelmed, after completing my birth plan I was left feeling informed and empowered within my decision making. I knew that even if I was unable to communicate effectively while in active labor, my care team knew my preferences.
Prior to delivery, birth plans tackle:
• Your birthing method (i.e. vaginal, C-section, water birth, VBAC)
• Notable health issues (Group B Strep, Gestational Diabetes, Asthma, or preeclampsia)
• Who you would like in the room (Partner, Parents, Doula, your other children)
• How and where you would like to approach each stage of labor (Standing, squatting, lying down, submerged in water, or the shower – my personal fave)
• Methods of pain relief (will you request what you need or are you open to taking suggestions?)
• What, if any, forms of labor augmentation (Membrane stripping, membrane rupturing, nipple stimulation, and Pitocin) are you comfortable with?
• If vaginal birth, episiotomy?
• Under what conditions will you allow a C-Section?
• Can the location you’ve chosen to deliver at accommodate all your wishes?
Post Delivery, birth plans address:
• Who will cut the umbilical cord and when?
• When do you want to hold the baby?
• Nutritional preferences. Are you breastfeeding? Need a lactation specialist?
• Who will give the first bath and change the first diaper?
• Where will your baby stay, in the nursery or your room?
• What, if any, vaccinations and vitamins are you willing to have administered?
• Any, and, all religious and cultural preferences
Every birth will be a unique experience and everything from your age, your relationship status, to your financial and emotional positions will affect that experience. There will be things that are out of your control and things that your birth plan will allow you to pre-plan for. What birth plans do not address is everything else. As Black women, even with all these decisions within the birth plan being made we have additional considerations that our white and non-black counterparts will never have to evaluate in their labor and delivery experience. What are the racial disparities for maternal health in your area? Who does your neighborhood hospital or birthing center primarily serve and will you feel safe there? Narratives of strong black women, uneducated black women, aggressive black women, promiscuous and undeserving black women often impact our experience with healthcare providers and render us unseen, ignored, and ill-cared for. Those of us who are young, unwed, and/or queer, have even more to consider. The last thing I wanted was an OB/GYN who was going to “your husband” me to death, but that’s what I had. Or one who tells super-queer me to just have sex because sperm will help move the labor process along. Yes, this happened! While scientifically true, I was left extremely uncomfortable and no longer felt okay with being transparent with my care provider. Something you truly need as a mom-to-be is freedom from assumptions that leave you feeling pre-judged and unfit. This isn’t about being politically correct; this was disregard or lack of training and insensitivity. Convenience and ignorance made me choose to stay, but I now realize how dangerous and detrimental that decision could have been.
Black women face more trauma during childbirth. We are twice as likely to suffer from severe complications during childbirth and pregnancy. We are three to four times more likely to experience pregnancy-related deaths than white women. Countless black women and moms have begun to come forward and share their stories. We share how our pain has been diminished, our intuition ignored, how we’ve been treated as if we are uneducated, overly eccentric, abrasive, and drug-seeking. We share so that we don’t have to share another story like Kira Langston’s. We share because those of us who aren’t heterosexual, married, well-traveled, daughters of judges, etc. have the right to reproduce and receive quality care too.
Mommas, y’all deserve. Try to remember that when you’re planning that first (or next) baby.
THINK PYNK: Expert Corner with Pathologist Cherina Williams M.Ed., CCC-SLP
Meet Cherina Williams, graduate of Clark-Atlanta University, wife, mother of two and one of the COOLEST Speech Pathologist on the planet!!!
Cherina’s practice, I HEART SPEECH THERAPY serves the birth to age 3 population as well as school-age children. Their mission is to provide outstanding services specifically tailored to clients’ needs giving them communication skills that can be carried over into daily living. Cherina and her staff are dedicated to providing evidence-based practices to carry out these principles. Currently, she offers child evaluations, weekly sessions and consultation services.
We got a chance to catch up with Cherina to ask her advice on the current COVID19 Pandemic and how we communicate this to our children.
Cherina, in the midst of this Covid-19 crisis, many parents and children’s daily routine have changed? Walk us through some effective ways parents can explain this pandemic to their children?
That’s a great question! Different age levels require different ways to send the same information.
For our younger audiences, you may find yourself using an analogy that is visually relatable to explain germs, virus and COVID-19. For middle and high schoolers, you may find yourself explaining that no one is expendable (simply put, “No, you may not go hang out with your friends!”)
Preschoolers:
I like to use the description of thinking of COVID-19 as a glue that goes from place to place. The word “glue” can be interchanged with “germ.”
What is also great about this analogy is that you can use paper and glue to provide a physical model. It doesn’t hurt to teach a little science!
“Covid-19 is spread by our germs. Think of it like a glue. Imagine getting glue all over your hands and touching things you normally touch…your face, other people, door knobs, swings and books. Even worse, other people touch the things we touch, which also gets our glue on them. Some people touch our glue and nothing happens after they wash their hands. For other people who forget to wash their hands before touching their face, the glue gets into their body and attaches to the lungs, which is what we need to breathe and it takes longer for the glue to go away. There are others who are exposed to the glue and it makes their breathing stop.
We want to stay home to stop any more spreading of the glue to our friends and families. We want this to go away, but the only way it will end is by staying home, washing our hands regularly for 20-seconds and seeing people we love outside of home later. We want to keep everyone safe and we don’t want any contact with the glue in order to keep our family safe.
So for now, we will only go to stores for food and other things we absolutely need everyday (food, water, toiletries, etc.) and we will create new ways to have fun at home. Scientist and doctors are working really hard to find a cure to stop spreading the glue and to save those who become really sick.”
Elementary:
As children become older, they understand how germs are transmitted and turn into a virus. Explaining how easy it is to spread this virus from germs is key. The most crucial message to send is unlike other viruses, scientist have no cure for people who become really sick. You can use the same analogy for preschoolers and replace the word “glue” with “germs.”
Because most children want to be good citizens, providing direct tools to enact is key. Creating a reminder to “wash your hands for 20-seconds” at each sink in the home is something they can do.
Middle schoolers and up:
A different kind of message may need to be sent. They have access to varying media outlets. Having a round table discussion about myths and facts is key. While they understand COVID-19, mixed messages have been sent leading them to believe that only senior citizens can contract this virus.
Send the message that this virus does not discriminate between young and old. Even if we are without symptoms, we could be carriers of the virus and infect others.
What are some ways parents can ease their children through this Covid-19 crisis?
Think attitude and disposition! Early on, we did not want our kids to be afraid or scared which made us decide to keep the news off during the day. We wanted to be intentional about messages conveyed. In our minds, we worked to keep them informed without placing unnecessary fear on them. Providing education about the virus, how it spreads, and steps for protection was more than enough.
Parents, exercise daily measures to find the balance between knowledge and overkill. It is appropriate to discuss how the virus is impacting daily norms. It is appropriate to acknowledge the things you miss. Just be able to acknowledge things you look forward to with this temporary norm.
By nature, we are social. It is appropriate to acknowledge that 24 hours at home is not exactly natural for most. Be willing to express that; however within that, find the balance of teaching them how to respond in tough situations.
If you are not at ease, they won’t be at ease. Before checking in with them, check-in with yourself.
How do you feel about COVID-19?
What are your thoughts and fears?
Do you have an adult to check-in with regularly to express yourself?
Once you get those thoughts squared away, then decide what message you want to send to your child. From there, start with the following question:
What are some things you miss outside of home?
Cultivate an atmosphere that comfortably allows them to express their feelings. In return, share the things you miss. This act is truly healthy. The more transparent you are, the more transparent they will become.
Can you share tips for parents that are new to homeschooling?
Absolutely! Please know parents that you are probably doing much better than you think.
Tip 1: Show yourself some grace. Show your child some grace. Most children are not accustomed to mom or dad being their primary educator. Like anything new, it will take some serious adjustment.
Tip 2: Get organized and quick! A firm foundation will help you get through the day without feeling like nothing was accomplished or where did the time go.
This simply means you should know before the week starts the things you need to accomplish. For example, there are certain things that have to happen everyday: math, ELA (reading, writing, grammar), movement (don’t take this for granted), eating (please feed the kids), fun (non-academic work), chill (decompress time-you need it too).
From there, add the other things you want to happen (electives): art, science, history, geography, social studies, foreign language. You can shoot for the electives two times a week. Create a loose schedule (including meal and playtime) and see how it feels.
Tip 3: Be flexible. Make changes, as needed. By week two, you will have a great idea of what is working. You will also find that once a good schedule is developed, your child may start self-guiding their learning.
Tip 4: Outside resources are a friend. I make changes to curriculum because sometimes I flat out don’t like what is offered! Or, an outside resource does the job better. You don’t have to go to that extreme, but it is okay to find different tools to teach the same information. Whatever you need to promote a strong learning environment is key!
Tip 5: Teaching multiple children? No problem. Assigning independent work is a must. This is where your electives become your best friend. Don’t feel like you need to be fluent in a foreign language before teaching it. Use online tools to teach the lesson. A multitude of online subject-specific programs are readily available now (many free of charge during this pandemic). Providing independent work frees you up to teach your other students (ahem, I mean kids).
Tip 6: Your class, your rules! Remember, you are the parent (now also the teacher) and what happens on your ship is what goes. Don’t feel bad if you don’t do things like Mr. Johnson or Mrs. Smith. You are not them. You are you. And in that, you have something important to impart on your child (even if it’s learning that blasted new math).
Tip 7: Have fun! Ever had a teacher that clearly hated their job? Yeah, we all have. You don’t have to love teaching, but find a positive element that makes it fun for everyone. If you don’t enjoy it, they won’t enjoy it. If you resist, they will resist. Try to make the best of a truly unique situation.
What keeps you motivated?
Luckily, I was a homeschooler when COVID-19 broke out in the United States. We quickly had to find ways to explore the world without parks, museums and libraries. Watching the creativity of my children planning activities for us as a family was motivating.
It also showed my children the difference between wants and needs without being preachy. No malls or movie trips is genuinely humbling them in ways unimaginable. It’s making me recalibrate how we will live after COVID-19.
The inner geek in me gets elated when explaining complex topics to the kids. As the situation progresses, I take it as an opportunity to break down the science behind all that is occurring.
My final motivator during this time is encouraging parents to take this time to truly connect with their children. I love teaching parents tools how to understand their children, cultivating amazing relationships, and debunking myths and taboos in parenting. With so much time on our hands, this is a unique opportunity for parents to take advantage of the time that is so rarely given. Although COVID-19 is absolutely devastating, we have a chance to make it a safe, magical experience.
Parent Motivators:
In the midst of COVID-19, this is a unique opportunity. Rather than solely focusing on luxuries missed outside of the home, focus on your most valued possession-each other. We can always replace “things” but we can never replace each other.
Recalibrate your life. Bask in this chance to hone in on your life goals. Write that next great novel. Make a 5-year plan. Catch up with people you NEVER have the chance to chat with. Connecting through digital platforms is just as effective as seeing loved ones face to face (accept for the huggers of the world, sorry y’all).
Connect with your child. Homeschooling is only one part of the day. Learn how to play their favorite video game. Go outside to play with them. Read a fun story together. Bake a cake. Build a popsicle house. Remember, the apple does not fall far from the tree. You may enjoy their activities as much as they do.
Consider the mark you want to make on this world. Consider what you want to impart on your child. They will only be this age once. Enjoy it to the fullest. Stay safe, stay sane, keep calm, things are going to be better than okay if we work together to make it that way!
Thanks so much to Cherina for her amazing advice be sure to keep up with her and her practice at www.iheartspeechtherapy.com // IG @CHERINAWILLIAMSSLP
#PYNKHealth: Make Your Own Detox Drink
Whether you’re trying to steer clear of the sugary drinks, or aim to really help your body flush out any toxins lurking in your system, this refreshing blend of fruits will satisfy your taste buds.
Watermelon and Cucumber: Watermelon helps the body flush out toxins because it contains the organic compound citrulline, which is an amino acid that has been shown to help the liver and kidneys filter. Citrulline gets rid of harmful toxins. Cucumber also contains citrulline which gives your liver a cleansing boost!
Lemon or Lime: Lemon or lime juice helps stimulate and regulate the digestive track.
Mint Leaves: Mint leaves are a nice refreshing flavor to add to your drink. Mint also helps relax cramped stomach muscles and promotes digestion.
Water: H20 is just all around good for us, it flushes out nasty toxins and waste through our system, and helps organs do their job.
Directions For Detox Water: All you need is watermelon, cucumber, lemon, lime, mint leaves, and some water. If you prefer a more berry experience, just grab some blueberries, strawberries, and raspberries. Throw a good amount of fruit into a jug or pitcher. Add a handful of fresh mint leaves, and pour in 2 liters of cool water, filling the jug all the way to the top. Chill overnight in the refrigerator, and let all the yummy flavors infuse the water. Drink and enjoy daily. Be healthy and beautiful, starting from the inside out.
Photo credit(s): Detox Water Recipe, Pintrest, SUBiDEA.org
5 Tips for Supporting a Fit Lifestyle
Stay Hydrated
It is recommended that we consume at least 64 ounces of water daily, and at the very least that amount should be maintained. If you’re physically active and spending time doing any kind of fitness training – you should consider your body weight as a factor and make your best attempt to consume ⅔ of your body weight in water. For example if you weigh 155 pounds you should consume somewhere around 103 ounces of water daily.
Stretch
What’s strength without flexibility? No matter your fitness focus, stretching is vital to reducing the chances of pulling, straining or tearing of the muscles.
Protein Shakes and Supplements
Incorporating protein supplements is essential for muscle building. The most important factors are diet and metabolism, but there are benefits to adding protein supplements for every body type. If you’re slim adding protein will help you maintain weight and build mass; if you’re looking to lose weight and slim down using protein shakes as meal replacements will help curb appetite and convert stored fat into muscle which also helps accelerate visible results; if you’re looking to bulk up consuming the right amount of protein packed food for fuel in combination with an isolate protein will further support muscle building. Your local health store will carry a variety of whey-based protein, and there are plenty of plant-based supplements in the market.
Document your progress
There’s no better feeling than looking in the mirror and seeing progress. Documenting your journey will help you see the nuances, because it won’t always be overt, and that type of motivation is important for the long haul. Knowing where you came from will only help you determine where you want to go!
Take it up a notch!
If you’re just beginning your fitness journey, or if you’re more experienced – acknowledge your progress and never be afraid to take it up a notch. Once you’ve got level one under you belt, take on level two! Partner workouts are great fun and help support accountability – making sure your partner has similar fitness goals is essential.