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postpartum fitness- safe workout for new moms

Postpartum Fitness: Safe Workouts for New Moms 

Postpartum Fitness: Safe Workouts for New Moms Motherhood is a beautiful journey, but it also brings major physical and emotional changes. After childbirth, many moms want to feel strong and fit again, but jumping into intense workouts too soon can do more harm than good. Postpartum fitness is about healing, rebuilding strength, and regaining confidence safely.  This guide explains when to start postpartum workouts, safe exercises to try, what to avoid, and how Fitmom Club supports moms in their fitness journey.  When Can You Start Exercising After Pregnancy? Every woman’s recovery is different. Some may feel ready in weeks, while others need more time. Always listen to your body and consult your doctor.  Vaginal Delivery: Gentle walking and pelvic floor exercises can usually start after a few weeks. C-Section Delivery: Recovery may take 6–8 weeks or more. Wait for medical clearance before exercising.  Remember: Your postpartum journey is unique, there’s no rush.  Benefits of Postpartum Fitness Boosts energy levels  Strengthens pelvic floor & core muscles  Supports weight management naturally  Reduces stress and improves mood  Enhances overall confidence & body positivity  Safe Postpartum Workouts for New Moms  Walking : Gentle, low-impact, and stroller-friendly. Start with 10–15 minutes daily. Pelvic Floor Exercises (Kegels) : Helps rebuild pelvic strength and prevents leakage. Deep Core Breathing : Activates deep abdominal muscles, aiding recovery from diastasis recti. Glute Bridges : Strengthens the back, core, and glutes. Resistance Band Workouts : Safe and effective for toning arms and improving posture. Exercises to Avoid in Early Stages High-impact cardio (running, jumping, HIIT)  Crunches, sit-ups, or planks  Heavy lifting too soon  Deep abdominal stretches  How Fitmom Club Helps in Safe Postpartum Workouts At Fitmom Club, we understand the challenges new moms face in balancing recovery, fitness, and motherhood. Our platform offers:  Expert-Guided Programs: Safe, science-backed workout plans designed specifically for postpartum recovery.  Nutrition Guidance: Easy, healthy meal plans tailored to support healing and energy.  Flexible Home Workouts: Short, effective routines that fit into a mom’s busy schedule.  Supportive Community: Connect with other moms who are on the same journey, sharing motivation and encouragement.  Progress Tracking: Tools to help you set realistic goals and celebrate small wins.  With Fitmom Club, you don’t just get a fitness plan, you get a complete support system that helps you heal, grow stronger, and feel confident again after childbirth.  Tips for Moms Starting Fitness Again Get medical clearance before exercising  Start slow & stay consistent  Stay hydrated & eat nutrient-rich foods  Involve your baby in workouts  Celebrate small progress instead of chasing perfection  FAQs

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How Does PCOS Affect Your Life?

How Does PCOS Affect Your Life? PCOS – Polycystic ovary syndrome is a health problem that affects one out of every ten women of childbearing age and is caused by an excess of the male hormone androgens in a woman’s ovaries. Nowadays poor eating habits, poor nutritional choices, lack of physical activity, and a sedentary way of life have paved the way for numerous health concerns like PCOS, PCOD, thyroid, and diabetes. Women with this health disorder have infrequent or prolonged menstrual periods, hormonal imbalances, and metabolism problems that may affect their overall health and brings up fertility issues. What can be the symptoms of PCOS? PCOS’s actual cause is undisclosed. However, understanding the effects is important for the betterment and improving the quality of your life. Controlling your symptoms can help you live a healthy life. Infertility caused by PCOS is also a frequent and curable condition. Early detection and treatment, as well as weight loss, may lower the risk of long-term consequences, including type 2 diabetes and heart disease. And it is distinguished by six major traits. They are… irregular periods, abnormal hair development, acne breakouts, unhealthy weight gain, difficulties in pregnancy, and mental health implications Irregular periods: PCOS affects your menstruation because it causes a hormonal imbalance in your ovaries. This implies you’d either miss multiple periods in a row or have them too regularly.  Abnormal Facial Hair: Women with PCOS have abnormal hair development in odd areas, including the chin, sides of the face, chest, nipples, abdomen, and inner thighs. This is generally caused by an increase in the levels of the male hormone androgen. It also affects your hair, making it thinner or more prone to falling out. Acne Breakouts: Increased male hormones cause a rise in adult acne in many parts of the body, including the face, chest, and back. This type of acne cannot be treated with typical acne medications. Unhealthy weight gain Around 80% of women with PCOS have weight swings, with most of them gaining. The weight gain is usually concentrated in the abdomen and is caused by insulin resistance in the body.  Difficulties in Pregnancy PCOS makes becoming pregnant difficult since it disrupts your period cycle through irregular periods or a lack of ovulation and is frequently associated with infertility. Related post: Is infertility becoming more common among young individuals? Mental health implications Women with PCOS are more likely to suffer from mood disorders such as anxiety and depression  An excess of androgens may create mental health problems. Women are frequently distressed by these hormones due to the weight gain, hair growth, and infertility they cause. What happens if PCOS is not treated? Fat accumulation in the liver High blood pressure High blood sugar levels Abnormal cholesterol levels Diabetes type 2 Bleeding in the uterus But it can be effectively managed only by lifestyle changes. Sustain a Healthy Weight Obesity is a problem for the majority of PCOS women. In order to bring it under control, you should maintain a healthy body weight. Adopt a Healthy Diet Avoiding carbs can help you lower your insulin levels. Instead, consume healthful carbs that slowly and steadily build your blood sugar levels. Physically active Engage in physical activity every day to lower your blood sugar levels. Aim for at least 30–40 minutes of exercise every day. Follow VMax.fit to know more about our fitness programs to manage and control your PCOS, PCOD, or thyroid health concerns. Thanks for Reading!!!

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PMS

PMS IS NOT A JOKE? PMS SYMPTOMS

PMS IS NOT A JOKE? PMS SYMPTOMS What is PMS? You will most likely notice signs that your menstrual cycle is approaching. For most women, it’s nothing to worry about—maybe sensitive breasts or a sweet tooth. But on the other hand, some find these last few days before their period are harder. You may have PMS (premenstrual syndrome) if it interferes with your regular life. PMS is a pretty common condition. Around 48 percent of women of reproductive age experience PMS, with about 20 percent experiencing symptoms severe enough to disrupt their daily routine. Menstruation is a normal part of life. There are methods to control PMS symptoms if that is a problem for you. PMS is a collection of changes that can harm you on several levels. PMS symptoms can be physical, emotional, or behavioural in nature. Changes occur one to two weeks before your menstruation. It will go away once your period begins, or shortly thereafter. What does PMS do to a woman? There are many different signs and premenstrual symptoms of PMS, including mood swings during the period, sensitive breasts, food cravings, exhaustion, irritability, and depression. Premenstrual syndrome is thought to have affected up to three out of every four menstruating women. PMS symptoms may be reduced by lifestyle modifications and medication. Physical signs Bloated tummy Cramps Tender breasts Hunger Headache Muscle aches Joint pain Swollen hands and feet Pimples Weight gain Constipation or diarrhoea Emotional signs Tense or anxious Depressed Crying Mood swings Can’t sleep Don’t want to be with people Feel overwhelmed or out of control Angry outbursts Behavioural signs Forget things Loss of mental focus Tired Self-diagnosable Mood swings during the period, tender breasts, food cravings, exhaustion, irritability, and depression are all premenstrual symptoms that are self-treatable. Women may also experience  Areas of pain: the breast, belly, back, joints, muscles, and pelvis Gastrointestinal symptoms: constipation, diarrhoea, nausea, passing large volumes of gas, or water retention. Whole body: changes in appetite, extreme hunger, weariness, or loss of appetite. Mood: anxiety or overall discontent. Is PMS just a period? Premenstrual syndrome (PMS) is more than just a premenstrual condition; it is a collection of premenstrual symptoms that many women experience a week or two before their period. Women experience PMS symptoms such as bloating, headaches, and moodiness. It is usually at its worst 4 days before menstruation. PMS normally resolves 2 to 3 days after the start of menstruation. Cause of PMS Despite the fact that PMS is common, experts don’t know what causes it. It’s most likely due to changes in your body chemistry around the time of your menstruation. Some factors have an impact on PMS but do not cause it. Premenstrual symptoms can be triggered or worsened if you: Smoking  Lack of physical activity. Lack of sleep. Too much alcohol, salt, red meat, or sugar. Depression Women who have various health issues may notice that they worsen before their menstruation. Migraine headaches, asthma, and allergies are a few examples. What Can I Do to Deal with PMS? There are several methods for dealing with PMS. Even if you can’t completely solve things, it’s comforting to know you have the ability to help yourself. These suggestions may be useful: Keep track of your feelings and symptoms. Exercise for 30 minutes every day. Consume nutritious foods such as whole grains, fruits, and vegetables. Make an effort to obtain adequate calcium from meals (think dairy, green leafy vegetables, and canned salmon). Stay away from salt, coffee, and alcohol. Don’t smoke. Get enough sleep. Work to reduce stress. Would you like to take a consultation call from us? Kindly fill out the below form Use this healthy treat as a sweetnesshttps://docs.google.com/forms/u/1/d/1ph_oxZLapsfJYyy3xCuh2iOgt-V6NjaKLGb76TxsFPo/edit?ts=628df80f#responses in your diet.

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infertitility

Is infertility just a woman’s problem?

Is infertility just a woman’s problem? No, infertility is not always a female issue. Infertility can affect both men and women. Infertility in men: One in seven couples is infertile. Male infertility can be caused by poor sperm production, defective sperm function, or sperm delivery clogs. Male infertility can be caused by illnesses, injuries, chronic health issues, lifestyle choices, and other conditions.     Inability to have a child can be stressful and depressing, but a variety of natural lifestyle solutions for male infertility are available. Even if you are undergoing IUI therapy, you must follow this natural lifestyle routine.  Symptoms: Change in hair growth Sexual desire varies Testicular pain, bulge, or swelling Erection and ejaculation problems Testicles are small and solid A lack of smell Causes of male infertility: In general, male infertility is related to the following issues: Efficient sperm production. Sperm count, is often known as the quantity of sperm. The shape of the sperm Sperm movement These issues are exacerbated by stress, alcohol consumption, smoking, junk foods, and a lack of exercise and meditation. Although it only takes one sperm to fertilize an egg but the journey there might be difficult. The greater your sperm count, the higher your chances. You must release healthy sperm: Initially, this includes the development of male reproductive organs throughout puberty. At least one of your testicles must be working correctly, and your body must create testosterone and other hormones to initiate and sustain sperm production.  Sperm must be transported into the semis: Once sperm are formed in the testicles, it is transported through delicate tubes until it combines with semen and is ejaculated out of the penis.  There must be enough sperm in the semen: If the amount of sperm in your semen is low, the chances of fertilizing your partner’s egg are reduced. A low sperm count is defined as less than 15 million sperm per mL of semen or less than 39 million sperm per ejaculate.  Sperm must be functional and active: If your sperm’s motility or function is poor, it may be unable to reach or enter your partner’s egg.  Risk factors: Drug use Anabolic drugs used to increase muscle strength and development might shrink the testicles and reduce sperm production. Cocaine and marijuana use may temporarily lower the number and quality of your sperm.  Smoking Men who smoke may have lower sperm counts than nonsmokers. Secondhand smoking may potentially have an impact on male fertility.  Use of alcohol Alcohol use can diminish testosterone levels, promote erectile dysfunction, and reduce sperm production, which leads to infertility. Excessive drinking can cause liver damage, which can affect fertility.  Being overweight or obese Obesity can affect fertility in a multitude of ways, including directly affecting sperm and generating hormone changes that lower male fertility.  So, how about masturbation? You’ve probably heard that excessive masturbation can lower the sperm count. However, no research has found this to be true. You can ejaculate every day and, with a good diet & workout, you will still have good sperm quality.  How Obesity Affects IUI Success: Being overweight causes mild male factor infertility. Obese couples are experiencing unexplained infertility. Insufficient sperm production. Poor sperm count. In addition to that, You can fill out the form to get our exclusive Ebooks https://docs.google.com/forms/d/1ph_oxZLapsfJYyy3xCuh2iOgt-V6NjaKLGb76TxsFPo/edit?ts=628df80f

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