Salam everyone... lame x update blog ni, so bz preparing so many things.. office work and personal work.. wat a hectic day!!
Ok la.. so now on i just wanna share about my effort.. its all about DIET!!!! Pergh, dengar aje DIET word, everyone mesti rase mcm are u serious?? how long already?? how many kilos have u decrease?? hmmm... tu je dh cukup membuatkan aku BORINGG!! macam x nak support aku jerk... huuhuu..
Ok, getting back into "regular" clothes is exciting yet challenging for most new mothers. But don't expect to be able to get into your favourite pair of jeans for at least several weeks. Keep in mind it took some 40 weeks to gain your pregnancy weight, so it will take time to lose it, too. 
10 Tips for Exercise after Delivery
So here, i just wanna share a few tips that i've got from so many sources.. whoever want to take this as ur motivation, im proud of u.. and lets together we care for our body especially after giving birth to our kidos....
10 Tips for Exercise after Delivery
The first few weeks after childbirth can be a hectic time for the new mother. Taking a shower may seem like a big accomplishment! Although you might feel pressured for time, it is important to resume exercise as soon as you have permission from your health care provider. Exercise will help you recover postpartum, increase energy levels and return to pre-pregnancy proportions. Here are 10 exercise tips to keep in mind:
1. As soon as you can, start practicing Kegel Exercises:
Take a deep breath, and as you exhale, imagine pulling your
vaginal opening up toward the inside of your belly button. Relax
as you inhale and repeat 20 times.
2. Tummy Toner:
Inhale while expanding your belly and then as you exhale, pull
your belly button toward your spine. Repeat 20 times.
3. Drink lots of water before, during and after exercise.
For the lactating mom, drink at least eight ounces of water both
before and after exercise. The best way to assess adequate
hydration is to look at the color of your urine. Your urine
should be a clear pale yellow. If the urine appears darker, then
you need to drink more.
4. Eat at regular intervals and include healthy snacks.
For the lactating mom, eat a piece of fruit, half a sandwich or
salad after each time you nurse and then after exercise.
5. Wear a supportive bra during exercise.
If you need more support, try wearing two bras.
6. Avoid exercising to fatigue.
Start out slowly and plan to rest when baby is sleeping at least
once a day.
7. Get into a routine.
Start out walking your baby for 15 minutes twice a day. Gradually
increase your time as tolerated. Eventually, try to walk at least
30-40 minutes once a day or take two 20-minute walks on most days
of the week.
8. The exercise session should feel good and enhance your feelings
of well being.
There should be no pain or heavy bleeding associated with the
exercise session.
9. For lactating moms, infant weight gain should be normal.
If there is a problem, decrease exercise intensity and consult
your health care provider.
10. It took you nine months to grow a baby and it may take you up to
nine months to return to your pre-pregnancy shape.
Be sensible and take it slow.
(Do not exercise if you experience heavy vaginal bleeding, pain, breast infection or abscess.)
Copyright 2005 Bonnie Berk, Inc.
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