Female Health . Yoga
Postpartum Yoga: benefits and reasons to try it
On October 21, 2022 by marghevivianiDuring pregnancy we were practicing Prenatal yoga, we were working on opening our bodies and preparing for giving birth. Now is already past, and you are having your little one born on your hand, and is time to recover your body and mind after becoming a new mother. And here will help Yoga Postpartum, also called Postnatal Yoga. Funny fact: In my post, I will use the word Postpartum, as I live in Italy, and in Italian “Natale” means “Christmas”, so many Italians understand it as something like “After Christmas” :)) Please promise me to finish reading this post by the end. There you will find a surprise 🙂 What is Postpartum Yoga? Read moreYoga during pregnancy for normal deliveryPostpartum is a modified yoga practice that helps women to recover safely after birth-giving. Postnatal recovery combines deep breathing with small, slow movements and stretches. They can help you regain your posture, close your body after giving birth, and can prevent stress incontinence and womb prolapse. Benefits of Postpartum Yoga How soon can I practice yoga after giving birth? As soon as two hours after natural delivery and once the drains have been removed after a C-section. The first practice can be done on a bed or couch. The more you practice postpartum recovery the more beneficial they will be but don’t do more than you feel able to. Trust your instincts and build up your practice gradually and sensibly. Your body will thank you in the future! Why should you try Postpartum yoga? Read more17 Ways to avoid burnouts and be happierI encourage every woman to find at least 10-15 minutes a day to practice postpartum yoga. Why? As you were reading before the benefits of this practice are way more important than you can imagine. After giving birth our bodies remain damaged, and open, with very weak abdominal and pelvic floor muscles. And we must help our body to get back on track without any rush because you should be a healthy and strong mother when your baby starts growing. I’m sure that after you won’t find a time when your baby is still very small. Many women only seek the perfect body as soon as possible after giving birth, they start with abdominal exercises and never think about pelvic floor muscles. Even if a woman was never giving birth with a time the pelvic floor muscles gets weak, and older you become there is more possibility to have womb prolapse. What I am trying to say is that abdominal muscles are highly connected with pelvic floor muscles. And ignoring of pelvis floor muscles can lead to urinary incontinence, which would be hard to fix in the future. Plus yoga Postpartum is practiced together with your baby. It contains exercises for new moms and also Baby yoga for a newborn. Takeaway Now that you studied a little about Yoga Postpartum, I would like to invite you to a free trial lesson in my Online Yoga Studio. You can get more info on my website www.viviyoga.tilda.ws. There you will also find more information about my certifications. To trust me more I will remind you that I have my first child 3 years old, and now I am waiting for the second. And I tried all the benefits of Postpartum Yoga on me and Baby Yoga on my child. Feel free to contact me for more information and subscribe for updates. You can also follow my Instagram where I post more information about pregnancy, yoga, and motherhood. Hope you found this post useful. Yours, Marghe.
Food & Recipes
4 Steps to kick-start your plant based diet
On October 11, 2022 by marghevivianiHey, today I would like to talk about food again. And in this post, you will find a step-by-step guide on how to start your plant-based diet. Read also 3 MYTHS ABOUT PLANT-BASED NUTRITION Step 1: Choose Your Type of Plant-Based Nutrition A spectrum of plant-based eating options is available to you. Considering that your nutrition will be mainly coming from plants, your options are: Step 2: Adapt Your Grocery Read moreYoga during pregnancy for normal deliveryIn order to ease yourself into plant-based eating, try to slowly increase the amount of plant-base food on your grocery list and stop purchasing animal protein and dairy products. Stock up on cans of legumes such as black beans or chick peas. They are fast and easy ingredients to add to many recipes (just make sure they are not full of sugar or salt). This might require a bit more shopping time at first but eventually, you will know which brand is the healthiest. Step 3: Plan Your Meals One of the most difficult parts about adapting to plant-based eating is to adopt new habits in the kitchen. Instead of having burgers for dinner, you have to find new ways to cook and bring more plant-based food at your table. It is recommended to try new recipes as opposed to try to adapt your old recipes to a plant-based nutrition. Step 4: Let’s Do This! The best way to start plant-based eating is to make small changes now. Choose a day this week when you want to have a plant-based nutrition day. That day will be the beginning of your journey in plant-based eating. Once you’ve chosen a date, pick your recipes! Takeaway Read more17 Ways to avoid burnouts and be happierIf you would like to learn more about plant-based diet, I have written a guide exactly for this occasion. It called Plant-based Eating: A beginners guide to optimal health, sustainable weight loss and increased energy. With the help of this guide, you will be ready to step into the world of plant-based eating in no time and set yourself up for success. The cost of the book is only $7. You can buy it here. Enjoy! Here it is. Please feel free to comment below or write to me using the contact form. I am happy to answer any question or listen to your own experience. Subscribe to stay undated or follow my Instagram. Yours Marghe
Wellbeing
17 Ways to avoid burnouts and be happier
On October 7, 2022 by marghevivianiLately, I hear too often from my friends that they reached burnout. It became very easy to reach that point in our society. With all the news, worries, families, and careers, we always run somewhere, we have to improve, we have to be at the top, to gain more, we worry, and so on. And we forget how to take care of ourselves not only from the outside but also from the inside. I know exactly what it is, but I also know how is life without burnouts. I can not say that now my life is super easy and I never experience stress. Is the opposite, in every new situation I need a longer time to adjust myself. For example, I found a balance in my work working every single day in China, without a free day, and sleeping 4 hours a day. But after a became a mother, I was needing time to understand how to feel less stressed. Once I start feeling great as a mother, we lost all our money. And then happened what happened, the pandemic, Russia with Ukrain, crisis in Europe. As for many of us, it was really hard for me to handle the last few years. But now I feel myself back again. Even though still many things have to be fixed. But now I am waiting for a second baby and I decided that there is no sense to destroy myself anymore. Read moreYoga during pregnancy for normal deliveryAnd in this post, I would like to give some of my tips that helped me to pass very intense moments of my life without being burned out. All those tips are super easy to perform and no money is required. Life is way more simple 🙂 Read also 10 things to be happy and grateful about. What is a Burnout First of all let define what is a Burnout. What Mentalhealth-UK says: Read more4 Steps to kick-start your plant based dietBurnout is a state of physical and emotional exhaustion. It can occur when you experience long-term stress in your job, or when you have worked in a physically or emotionally draining role for a long time. Common signs of burnout: How to prevent burnout? 1. Grounding – life is way more simple than we think 2. Meditate and practice mindfulness 3. Do a physical activity to connect with your body 4. Learn how to listen to yourself 5. Find a work-home-family balance. To live a life you don’t need a vacation from! 6. Rest when is needed 7. Practice breath-work 8. Practice positive thinking 9. Stop being worried about something you can’t change. And if you can change! 10. Live your own life. Stop comparing and thinking that you have to live for someone. Life is not so long, so live it, and live as you dream 11. Make dreams, and wishes and visualize 12. Practice non-judgment 13. Practice kindness 14. Find the strength inside to have a dream job, so you will never go to work 15. Stay far from toxic and negative people 16. Do what really matters 17. Don’t seek relief in material things. Seek happiness deeper Bonus tip: Download a free guide to help you to prevent and cope burnouts If you type “burnout” in Google, the first link you find is this, which leads you to a page of the World Health Organisation. Here you can download for free a very nice guide “Doing what matters: in Times of stress”. I tried it myself and I recommend it. Takeaway We all seek happiness, so let’s be happy! Just Understand this thing: life is really short to be worried about everything and to search for happiness in things, money, or any egoistical wishes. One day we might lose it all, and what then? You are not happy anymore, only because you can’t travel, or you can buy yourself a new phone or dress. Too easy then, to ruin our balance then. Please, dream your life, and live the life you wish depending on the situation. I wanna thank my husband, a person who remains strong in the worst situations, who give me this example and help to handle any difficulty. Thank you, my love, for protecting us! Support me And the last thing, not long time ago I published my own guide, called “Being Whole” – Mastering Your Physical, Mental, and Spiritual Health. You can find more information and purchase it for only $7 here. I would be very happy if you can support me by purchasing this guide and sharing your feedback. Hope you find this post useful. Yours, Marghe
Female Health . Yoga
Yoga during pregnancy for normal delivery
On October 4, 2022 by marghevivianiAs a Yoga Teacher, I’ve studied also Prenatal Yoga and Yoga Postpartum. But also I tried them both on myself. Currently, I am 5 months pregnant for the second time, and this time I have more yoga in my life than in my first pregnancy. And I wanna tell you that if you are pregnant doesn’t mean that you can practice only Prenatal yoga. Yoga in general has beneficial results on women during pregnancy. If you love yoga you can still practice Hatha, Vinyasa, or Restorative. Simply that your teacher must know how to adjust you for any lesson. In this post, I will talk about the benefits of prenatal yoga, and I’ll give you tips on how to practice yoga safely during pregnancy. Importance of Prenatal Yoga Yoga incorporates the principles of stretching, breathing, and posture throughout pregnancy from 14 weeks to delivery.The importance of practice is as follows: Yoga in early pregnancy Read more17 Ways to avoid burnouts and be happierFocus and taking care of yourself and rest (first 14-16 weeks) Yoga in mid-pregnancy Focus on extension and centering (16 to 33 weeks) Yoga in late pregnancy Focus on releasing and letting go (from 33 weeks to delivery) How to practice yoga safely during pregnancy Join me for Prenatal Yoga Read more4 Steps to kick-start your plant based dietAs I mentioned before, I am currently five months pregnant, and we can go through our practice together in my Online Yoga Studio. I offer the first lesson for free to everyone. Only what you have to do is to register here and chose a “Free Lesson pass” which won’t cost you any cent. And book your first lesson at any time that is comfortable for you 🙂 Read also Vegetarian diet during Pregnancy. Hope you find this post useful. Feel free to contact me or comment below and ask any questions about Yoga during Pregnancy. I am here at your service. Subscribe to the newsletter or follow my Instagram to stay in touch 🙂 Always yours, Marghe