Hannibal crazy mud race in Lebanon!

So it's been a while since I last blogged, obviously, but I came across an event that I believe should not be missed. This event is mentally and physically challenging, mostly muddy, seems tough but most importantly, extremely fun!

Photo courtesy of hannibalrace.com

So according to the guys at Hannibalrace.com, a 'Hannibal warrior' is a leader, controls his sentiments, shows action, pushes his spirit and physique to their limits, and doesn't stop learning. I'm fine with all this, but I'm not quite sure about the "controls his sentiments" part because based on their YouTube video, I don't think anyone will control anything together! So long story short, I signed up for this crazy mud race that I am completely sure I will finish, not in one piece though.

Hannibal races are organized all over the globe. So for the first time, it's going to take place in Lebanon. They usually have different types of races, ranging from 7 km as the speed race, up to 18 km aka hell. On Sunday the 7th of September at 8 am, Zaarour Club- Lebanon will witness the cutest kind of those races, the 7 km mud race + 15 obstacles.

The challenges that we are going to face range from crawling, bag carrying, uphill running, wheel flipping to wall climbing.. you know the regular kind of stuff that we sure don't do everyday! There will be waves of 100 racers every half an hour to avoid racers' "traffic". You can either choose your wave when you buy your ticket or pick yours when you reach Zaarour club.

I personally passed by Decathlon store to get my ticket but you can actually buy it online from Virgin Ticketing and choose your wave.

• I bought my pretty 35 USD voucher on which there's a code
• Visited http://www.hannibalrace.com/>>'register' section
• Typed in my code and registered my information in
• And voila! I received an email with my BIB and ID numbers.
• On the day of the race, all I gotta do is show up with my signed waiver + my ID + my printed email with the BIB and ID information (and of course, some clothes to change)

There will be transportation arranged from Dbaye to Zaarour and back, but details will be posted soon. And if you want to train in the coming 2 weeks, the warriors are working their butts off at Praia every Saturday at 6 pm [photos here]! All you gotta do is say the magic words "I am a Hannibal Warrior" and you're in for free.

Anyone over 18 can join the race, even if you are not an athlete! This is a fun race to push your limits, know your weaknesses and your strengths and what better way to do it than a muddy fun race!

More information:
Hannibal race website
Hannibal race Facebook page
Hannibal race event

Update: Any updates (transportation, meeting points, etc.) will be mentioned here.

Aaand we did it! 

If you're gonna run, run for a cause!

This marathon will be my 4th and throughout the 3 previous ones, I have ran on an individual title, meaning not part of any NGO. I have no idea why, it always seemed easier to register for and pick up the bibs, no attachements especially that I'm not in direct contact with any NGO.  However, given that there's only one week to go to register for the Beirut marathon, all what came to mind is don't run individually! I know many might have registered already, but for those who are waiting for the last minute, like me, make it count.

The whole point behind the marathon is to 'Run for Lebanon' and what better way than to run with an NGO that you believe is worthy of your run, moral support and financial contribution (I asked, NGOs get some kind of percentage from the fee, which is exactly the same if you're running individually so come on, why run alone?)

Therefore, here's a list of all the NGOs taking part in this marathon, such as the Lebanese Autism Society,  Lebanese Breast Cancer Foundation, Lebanese Food bank, Myschoolpulse, One Wig Stand, Kunhadi, Brave Heart Fund, Embrace, Caritas, Teach a child and the list goes on! So check the link, learn about the NGOs and what they do and take your pick! If you're gonna run, run for a cause!
 

Why I Hike and Why You Should Come With Me!

It's green, breezy,
sometimes tough but always amazing
- Kfar Qatra

It's been a year and two months since I started hiking. Last April 2012, I joined a group that hiked every single Sunday, all year round, in the Chouf of Lebanon (sometimes Maten), and I have been hooked since then. Many of my friends and family get frustrated given that Sundays are mine especially that I try not to skip hiking days (maybe for a marathon or if I'm getting married). Of course, I first went to increase my physical activity, but actually hiking is more than 'more exercise' to me. It's a day off, a day of fresh clean air, all nature, no stress, no computers, no phones, no etiquette, no cars, no pollution, no noise. Just stress-free people in to enjoy a free, fun day.

Why hiking outdoors is now essential in my life

• First and foremost, I detach from my everyday life. As fun as it is, being stuck in traffic for at least 2 hours a day can become a bit tiresome. Not to mention the extensive computer/phone usage and work pressure. So going outdoors, where you can actually breathe fresh air and see the sun, clouds, sky, trees and flowers - where you can actually run, jump, more like play, is very different than exercising indoors, in a gym or at home.
• I increases an automatic 4 fun hours of my physical activity, with an average burning rate of 320 calories per one hour of cross-country hiking. Of course, the trail changes every time, which makes things 'interesting'. You'll never get bored, lots of people to socialize with and lots of plants and tees to learn about (and taste) - 4 hours feel like entertainment and pass like a charmer!
• It improves my cardio-pulmonary health from my blood circulation to my breathing and sweating capacity. More oxygen and nutrients are reaching my cells and more toxins are being cleared out, one of the many perks of physical activity!
• I have lost 17 kilograms of weight (around 38 pounds) so now I'm no longer overweight, my percentage body fat is within healthy ranges and I increased my muscle mass! Of course, my diet was as important as my exercise for these 2 work hand in hand. You can't hike or exercise in general and lose weight, unless you fix the quality as well as the quantity of your food intake! Healthy habits go with a healthy overall lifestyle.
• It improved my mental health, relieves my stress and I have excellent sleep quality, like a baby! I don't make these things up, I feel them and yea of course, science has my back!
• I get lots of my vitamin D needed! However, during scortching summer days, we try to avoid the sun as much as possible, walking by rivers, in the shades of trees.
• Hiking, or exercise in general, has lots of health benefits. It decreases your risk of blood pressure and diabetes type 2. It also puts lots of [good] pressure on your bones, increasing your bone density and reducing the risk of osteoporosis. Of course, I did not measure that, but it's a well known fact for weight-bearing exercises.
• And to be honest, I became a lighter, happier and more positive person since I started hiking. Hiking gave me a chance to experience getting lost in the woods, getting my shoes jammed between rocks, having to swim through a river to get to the other side of the valley and having to trust people I meet for the first time. All which improved my well being and outlook to life! These may seem simple and easy, but they actually reflect how I now deal with obstacles in my every day life - it's all just huge hike! 

It is quite important to walk, hike, jog, run, swim, bicycle, row, jump ropes [you name the cardio exercise you love, so find one] at least 3 hours per week, so I actually hike for 4 to 5 hours on Sundays, but I also go for strength exercises weekdays such as lunges, squats, sit-ups, push-ups... These help me gain control over the range of my motion as well as increase my muscle mass - all which are great to become a better hiker!

So come on a journey with me and discover my last year of hiking - Mrusti reserve

How it all began. My 2nd hiking trip
back in April 2012, Barouk el Chouf still had lots of snow

And this is the Chouf Reserve during Spring, I'm the one in pink!

Batloun during May - Mona letting her heart out!

We are always colorful!
After hiking, we sit, eat and talk - Deir El Qamar

Jahliye River, one of the most amazing places I have been introduced to in Chouf!
And it's just near my hometown, Deir Dourit, who knew!

Freeing your mind always helps!
Moi near Mazraat El Chouf

Najwa crossing the river.
She made it the whole way without giving up those flowers she picked!

I learned to cross the river too! I gotta mention that the water is always icy, so we never cross rivers during fall/winter seasons

And you know, whether it's rainy or sunny, we never skip a hike!
Chouf during fall is breath taking!

We even start our hiking as early as 6.30 am during sunny summer days - Bmohray!

This way we can finish early, before the scorching summer sun,
to chillax with Rodrigue in the greenery

Green green (and clean) wherever we go! Omar and some Roman ruins in Marj Besri

And just this past Sunday, we went to Mrusti where we had berries, we had cherries and walked them off too! And by the way, we always eat whatever is in season so I've had fresh loquats, grapes, cherries, peaches, strawberries, apricots, fava beans, fresh almonds, fresh walnuts, plums, cucumbers, tomatoes, artichoke, just to name a few!

Oh we all hike for free, you can get the food you want to have afterwards during our picnic/talk, we all get some and share a huge and yes, healthy mostly vegetarian, buffet!
Meet the adorable Daad, Ghandi, me, Adrianna and Maan nom-noming good food after a Marj Besri seriously long hike!

So if I ever hear someone saying they don't have the money or time to exercise, or that Lebanon's nature is mediocre, you're on my hiking list!! (I'm sure you'll love it!)

PS: I never take my camera with me, so I have Ghandi Tarabay, Carlos Bou Nafeh, Mona Merhi, Nisrine Dairy, Bassam Zeineddine, Omar Malaeb, Hani Hamdan, Fayrousa Nasr, Nidal Rachid, Iyad Zydan and Mira Breish (not sure if I missed any!) to thank for those amazing, breath-taking, heart-wrenching photos! 

A magic pill exists after all!

If you want to decrease your risk of

• Arthritis by 47 %
• Dementia and Alzheimer's by 50 %
• Diabetes by 58 %
• 41 % of hip fracture if you're post-menopausal
• Anxiety by 48 %
• Depression by 30-47 %
• 23 % of death
• Fatigue
• Cancer

Watch Dr. Mike Evan's 10-minute awesome video to get your magic pill!

References: 

CBC News

Winter Exercising, the right way!

Nancy Clark is a complete sports nutrition genius [most of the times]! So I'm reading a lot of her work, articles & books lately!

When the temperature drops outside, the last thing we want to do is get detached from the warmth of our homes; however, given that I vowed to increase my physical activity this year and that I prefer exercising outside as opposed to the gym, learning 'how' to exercise in the cold is a must!! 

Hiking in Barouk, Chouf - Lebanon
Shot by Bassam ZeinEddine

Winter Hydration - To start with, keep in mind that cold reduces the thirst mechanism; you will feel less thirsty and may not think to drink more often even if you are sweating. This actually happens with me all the time so whenever I am exercising outside during winter – whether bicycling, hiking, running or skiing, I am doing my best to consciously consume fluids to replace what is lost from sweat as well as water vapour exhaled when breathing. Nancy also suggests not to drink icy water, one that is kept in your backpack or on your bike. Instead, keep an insulated bottle of water filled with lukewarm/hot water to avoid any chills! Some choose to skip fluid breaks to minimize the need to urinate (yes, this is true!), but dehydration hurts one's performance so remember to drink!

Winter Food – Fuel up on food before you start any exercise with a high carb, medium protein, low fat meal. Not only does food provide you with fuel to pump up your exercise, but it also generates 10% extra body heart, aka thermogenesis for warmth, just 30-60 minutes after you eat!

For example, I am having 3 hours before my workout:

- peanut butter & toast with an apple/banana
- yogurt with fruit & almonds
- sandwich of thyme & oil/cheese/labne with cucumber

Or an apple/banana/grapes before 30 minutes to an hour before my workout!

Now in your backpack, always keep a source of quick sugars, preferably fruits or dried fruits, but chocolate and energy bars can come in handy as emergency foods! I also tend to keep raw nuts, but I rarely eat them while hiking, it's right after I finish that I have my fruit &/or nuts. Now during winter, your energy needs do not increase per say; however when your body temperature decrease, you will start involuntarily moving to generate heat, which burns extra calories. In case your temperature further drops, you will start shivering which can burn up to 400 calories/hr depleting muscle glycogen, this is why emergency food is needed, especially if you are injured or get lost in the cold. Keep them in your backpack either way!

Dress for the weather – Hats, scarves, waterproof shoes, and lots of layers! Experts suggest that the 1^st layer (closest to your skin) should be made of a synthetic material (like polypropylene), not cotton, in order to minimize sweat contact. Fleece or wool is good as an insulating 2^nd layer, and a 3^rd top layer should ideally be made of a waterproof and breathable cloth. Lose heavy jackets for they will overheat you! Keep an extra dry layer in your backpack, you never know! Nancy suggests to lose layers as we become warmer, but this still depends on the weather outside.

Winter Recovery Foods – No cold/frozen food and fluids for they will definitely chill your body no matter how hot you think you are. Instead, have warm fluids, soups and food to replenish what you have burned. Carbs & proteins are both needed so you can go for oatmeal with nuts, lentils soup, pasta with meat red sauce, toast and eggs, or cheese & turkey heated sandwich!

Make sure to protect your skin from the sun, especially on higher altitudes! Winter is not a good excuse to dump your outdoor activities, after all, summer bodies are earned during winter!

Reference The Athlete's Kitchen 

Mindful Exercising this Winter

Whether you are kicking off your year with healthy and active resolutions or you decided to take things slow, exercising in a proper conscious way will help you make the most out of your workouts! When it comes to me, I decided to exercise more regularly this new year, and I'm off to a good start! I've walked, ran, hiked, bicycled, and lifted weights in just 2 weeks from new year's day!

Mindful exercising is when you are fully aware of what you are doing while exercising, without overthinking, with no judgement, no day dreaming, no random thoughts, no life distractions – it’s nothing but you, your body, your breath, your muscles and your exercise! It's actually hard to dominate at first, especially that I am used to think my life through when I am exercising. This is fine sometimes, especially if you’re being positive and motivated; nevertheless, focusing on yourself and your exercise is much more important to fully benefit! In fact, a study conducted by a Harvard psychologist was able to improve blood pressure & decrease body weight, body and waist circumference in women just by making them more aware of their regular physical activity! That's why mindful exercising is my primary goal this year.

Hiking in Marj Besri - Chouf, Lebanon
Shot by Ghandi Tarabay

To start with, the next time you hit the gym, hike, go for a jog or swim – learn the right techniques of the exercise you are engaged in. Wearing the right clothes, using the right gear and learning proper muscle techniques & moves are much needed to make the best out of your exercise.

In addition, listen to your body - whether in heart rate, joints, tension points, muscles stress, feeling of dizziness and thirst. For one, this will help you avoid overstressing your muscles and help you avoid injuries. It will also aid you in becoming more vigilant & aware of your surroundings, in improving your performance, in perfecting your reactions and thus making you a better athlete.

While exercising, focus on your breathing techniques as well. This seems the hardest for me so far! Feel your breath move in and out of your body. Pay attention to your nostrils as air passes in and out. Notice the way your abdomen expands and collapses. Focus on the sound of your exhalation and inhalation. When your mind wanders, unconscious breathing will follow your heart beats, leading to shorter and faster inhalations and exhalations - my obstacle :p. Redirect your attention to your breath and expand breathing. This will allow proper flow of oxygen in and carbon dioxide out. This will also help in pumping blood more efficiently throughout your body.

Focus on the here and now of exercising - what your body is doing and how your brain is reacting. With time, mindfulness in your exercise will become effortless. Attend your full range of sensations into what you are doing! Muscles, heart beat, breath, sweat! This will distract you from everyday challenges (which you have plenty of time to go back to!) while alleviating your stress and anxiety. 

I'll be looking more into winter exercises now that it snowed all over the place so I'm guessing my upcoming post will be icy!

A Nightmare Tamed: How to Exercise With Young Children

When it comes to exercise, most people start the summer with good intentions. Longer days and better weather mean jogging in the street is a more viable (and appealing) option, while the thought of putting on a swimsuit is more than enough encouragement to head to the gym to shed a few pounds! However, if you have a young child or children, you might find your good intentions fall by the wayside... buried beneath a mountain of diapers and wet wipes.

There’s no doubt about it; children are a full time job and then some. If you’re a stay at home parent you can’t simply clock off for the evening, and if you work, you’ll likely want to spend your free time with your little ones. Either way, if you’re able to get down to the gym three times a week, you’re actually one of the lucky ones.

If you’re feeling the urge to get active this summer, don’t let your children become your excuse. There are a variety of activities you can get involved in with your children by your side, helping you shed that baby weight, filling your body with endorphins and encouraging your kids to live a healthy life as well.

Here are a just a couple of ways you can exercise with your kids around, keeping them happy in the long holidays and preventing you from tearing your hair out – hair loss prevention being just another one of the many benefits of exercising with your children.

Walk

 

Ditch the car, it’s sunny outside and get those legs moving. According to the Physical Activity Guidelines for America, published in 2008, the average adult needs to do 2 hours and 30 minutes of brisk walking every week, combined with muscle-strengthening activities on two or more days, just to stay healthy. In terms of walking that’s 30 minutes, five days a week.

Walking is good for the heart, lungs and bones, improving the cardiovascular system and boosting circulation too. It can have all the same benefits as jogging but without the potential for injury.

During the fine days of summer, it’s much easier to drum up the enthusiasm to get out there and start walking. So make it your mission, every morning or after work, to get outside and get moving – kids in tow. The beauty of walking is that it’s suitable for children of all ages. If you have a young baby, try using a carrier and think about the extra calories you’ll be burning off along the way; this is also an opportune time to bond with your baby. Toddlers can be pushed along in a stroller – either using the opportunity to see the world or have a little snooze. Older children can walk, skate or scoot alongside you, using up their own boundless energy. Try to vary your walks to give your kids something new and interesting to look at.

If you don’t have 30 minutes to spare, five days a week, you can break it up even further. If you have to go to the convenience store don’t jump into your car, get your walking shoes on and boost your health while saving fuel too. Three 10-minute bursts of exercise a day adds up to 30 minutes.

Dance

Kids love to dance, so put on their favorite CD and dance along to the tunes. Some of the best exercises can be done to nursery rhymes, which involve a lot of bending and stretching – ideal for toning up those muscles. If you don’t know the moves, simply make up your own; march, jump up and down, skip and hop – do whatever you please, just keep that heart rate up and those muscles moving.

Yoga

Yoga helps stressed out kids, more here.
[Photo credit]

Yoga is extremely beneficial for building strength, promoting good balance and improving posture, and kids can do it too. There are now a range of children’s yoga courses available where you can exercise alongside your child while picking up tips from the experts. If you can’t find a kids’ yoga venue near you, there are plenty of videos of simple poses available on YouTube to help you get started.

Key Note is to Stay Active

Even if you’re not into formal activities like those listed above, you can get healthy and active in the sunshine. Have a water-fight, skip around the garden, trampoline in the back yard and climb trees – just get out there, get moving and get healthy!

--------

Guest post by Lily Alberts

Lily Alberts is a writer and health fanatic who works with a licensed online pharmacy as well as a number of nutrition and fitness sites. She's written on everything from hair loss prevention to the sports physiotherapy, and tries to promote good health within her own family.

More Exercise Benefits!

Exercise has been long known to help in weight loss by increasing your metabolic syndrome, aiding your cells to burn more! Exercise also decreases fat mass while increasing muscle mass, all which help you to burn even at rest. There are countless ways exercise can benefit your psyche, heart and body!

> It can maintain stronger bones
> Boost your mood, self esteem as well as overall satisfaction with life
> Help you sleep better
> Enhance your memory
> Improve clear thinking
> Reorganizes the brain to be more resilient to stress
> Control blood pressure
> Slow progress of Alzheimer's
> Aid in boosting the good kinda cholesterol
> Promote glucose uptake into cells thus aiding diabetes
> In the treatment and prevention of depression
> To aid in anxiety disorder
> Boost your immune system against future cancers
> Affects fat storage on the genetic level
> Oddly enough, it helps in preventing losing your sense of smell
> Decrease constipation by promoting intestinal peristalsis

> All while promoting better breathing techniques and pumping blood to all your tissues!
> Oh and affecting your genetic composition  

More exercise benefits were recently discovered this year! Exercise may increase the secretion of a new 'exercise hormone', Irisin!

Irisin can help in transforming white fat cells into brown ones. So what? The point is that brown fat cells are typically found in small amounts in adults while they're common in babies and children. The role of brown fat tissues is to promote energy burning while fat cells promote fat storage! So when you exercise, your body secretes Irisin hormone, transforms white fat into metabolically active brown fat, consequently, increasing fat burning for longer!

On another note, just a little bit of exercise may push your liver to produce hormones that boost HDL (the good kind of cholesterol) production, hence, benefiting your cardiovascular system!

So have an active lifestyle, ditch the laziness, TVs, computers & video games and commit to an exercise you love at least 3 times a week for a whole hour!

References:

Dana Farber Cancer Institute

Harvard Health Publications

Photo source: Exercise

Exercising for Two!

Exercising for Two
is a must (photo source)

Exercise is a very crucial part of a healthy and active lifestyle. However, when it comes to exercising for two, the benefits are double! So, if you know someone who is pregnant, encourage them to exercise - they need all the support they can get!

Benefits of Exercising

• Exercise is a mood booster. Because exercise increases the secretion of endorphins, brain chemicals that make one feel good; it is therefore very relaxing and calming to exercise. Studies have shown that exercise during pregnancy is correlated with a lower risk of anxiety as well as depression

• Exercise during pregnancy may also play a role in decreasing the risk of gestational diabetes. Gestational diabetes is a type of diabetes in which blood sugar is not regulated properly and is experienced for the first time during pregnancy. It usually goes away when mothers give birth, but if not managed well by proper eating and exercise supervised by your doctor, it may have serious complications!

• Exercise improves your blood and oxygen flow and thus provides better circulation between you and your baby. The blood is purified from carbon dioxide more properly, more oxygen reaches your baby, nutrients are better transported through the placenta and toxins are more excreted!

• Exercise also provides you with energy! Because it improves blood circulation as well as strengthens both muscles and bones, it will decrease any heavy load or sluggishness you are feeling and will keep you energized and active all throughout your pregnancy.

• Exercise helps regulate your blood pressure. This way, it can aid in decreasing the risk of preeclampsia – high blood pressure experienced with pregnancy. It is important to discuss everything with your doctor, of course.

• With pregnancy, there is a lot going in your life! Exercise can thus help in relieving stress and anxiety at all times. It is the time you have for your own!

• Studies have also correlated easier and smoother labor with how active your lifestyle is. Therefore, exercise may prepare you for labor, decrease the risk of preterm delivery and may assist in faster recovery from childbirth!

• Exercise helps in toning up the peristalsis movement of you bowl thus decreasing the chances of constipation.

• When you exercise, yes, you are definitely exercising for two! With an active lifestyle during pregnancy, this increases your baby’s chance to start his or her life with a healthy body that pumps with energy, with proper circulation and with a healthier body weight!

So what are some exercises that are pregnancy-friendly?

• Swimming is by far the best exercise I recommend during pregnancy. Without putting pressure on your knees and swollen joints, swimming properly can help in keeping you active, decreasing joint and back pain as it will make you feel lighter while exercising!

• Stretching is also a must during pregnancy. As smoothly as possible, try to stretch all your body from hips to thighs, ankles, waist, back, hips, calves and knees! These will help keep your motion flexible during pregnancy, help your edema, circulation and will help in decreasing any back pain.

• You may also want to try some low impact aerobics that will increase your lung capacity and pump your blood properly. Just make sure to take it easy throughout your exercise.

• Walking is also a very common exercise many pregnant mothers choose to go for in Lebanon. If you don’t usually walk, start smoothly 3 times per week and increase your speed and walking time a bit every week. Remember, no need to intensify your exercise regimen all at once! If you also jog or run, you can enjoy a bit of running but if you are new to this, talk with your doctor ahead of time.

• Yoga is one more exercise that is gaining some popularity. Yoga can help you relax, breathe better and stretch more. However, it is very important not to go to extremes, check with your fitness trainer what moves are ok to perform and what to avoid and if any move doesn’t feel comfortable, avoid it!

• Kegel exercises are as well a very important type of exercise all pregnant mothers can benefit from. The whole point behind them is to strengthen your muscles that hold up your uterus, bladder and bowls, thus helping you in labor and delivery. These exercises may also help in preventing hemorrhoids and support your muscles for baby growth. Fun part is that they can be done anywhere and at anytime! You just work on squeezing your pelvic muscles for five seconds then relaxing them, as if you are trying to stop urination or passing gas! Just repeat these exercises 10 times for 5 separate or consecutive times each day!

Walking is an easy exercise,
just make sure to hydrate well
(photo source)

Safety Tips

• It is very important to keep in mind that you should take things easy! Exercise is supposed to be fun, so if you think 30 minutes is too much, try breaking them into 2 separate 15 minute-exercise. Try your best to find your favorite exercise; after all, you want to enjoy it!

• Keep in mind never to overdo it! You don’t want to over burden your heart and lungs and therefore, if you are new to exercise, start off slowly and if you are used to exercising, listen to your body and don’t exercise to a point where you are heavily perspiring and out of breath!

• The position you choose during exercising is as important. Don’t lie on your back after the first trimester of pregnancy because this might restrict blood flow. Shift to your left side if you feel uncomfortable. Moreover, don’t perform exercises that decrease your ling space such as bending forward with your head down or eve curl-ups!

• Don’t use exercise to lose weight while pregnant. Gaining enough weight if very crucial for you and especially your baby’s health. This is why it is crucial to always monitor your weight and discuss any weight loss with your doctor.

• Keep yourself properly hydrated at all times. Hydrate before exercise, during (a whole glass of water every 10 to 15 minutes is necessary to replenish any fluids lost) as well as after exercise – meaning: hydrate well at all times!

• Do not exercise in very humid, high temperature or high altitude areas.

• Don’t go nuts over extreme exercising and don’t overburden yourself. Some sports such as basketball, football and volleyball may increase your risk of bumping into others and outdoor bicycling, skiing and horseback riding for example can all increase your risk of falling!Make sure to wear non-slippery shoes and choose stationery machines such as fixed bicycles instead of bicycling outdoors – this will decrease any chance of you tripping or falling down.

• It is preferable not to exercise if you are anemic, if you have a history of miscarriages, if you have heart, lung, joint or muscles problems, if you have diabetes or preeclampsia or if you are expecting twins. This is why it is always crucial to consult with your doctor at all times.

• Last but not least, listen to your body! If you feel dizzy, out of breathe, nauseated or if you feel some muscle weakness, chest pain or contractions, stopping and discussing it with your doctor is definitely best!

The benefits of exercising during pregnancy outweigh being a couch potato mama-to-be! You will be benefiting your body, your mood, your health as well as your baby’s! So find what exercise you like best and squeeze it in to exercise for two!

*This post is dedicated to my childhood bestie, Rita, who will be giving us Zoya in 3 weeks to come!

Information source:

ADA's Complete Food and Nutrition Guide book

Krause's Food and Nutrition Therapy 

Baby center.com 

WebMD