Excuses, Excuses

This is the post that I've been dreading/anticipating. Dreading because when I talk to people about their excuses for why they aren't active, it drives me crazy! Anticipating because now I can finally list all the excuses I've heard, and hopefully I can come up with good enough solutions to each of them!
So get ready...this article is not for the faint of heart. Or maybe it is.

Here are some of the most popular/most often used excuses I've heard:

-I'm broke
-Inclement weather
-I can't get time away from the kids or I can't afford a babysitter
-I don't like to exercise
-Going to the gym intimidates me
-I feel like I don't know where to start or what I'm doing
-Being out of my comfort zone physically does not empower me, but frightens me
-I don't like to sweat or do physically demanding things
-Exercise is boring
-No motivation
-I think that diet and eating right by itself is enough to stay at a healthy weight
-I don't like most of the things to do to exercise/I don't like the classes that are offered
-I don't know any modifications or different versions of an exercise to try for a certain condition I have
-Doing just a little exercise won't make a difference as opposed to doing a hard workout, so why try at all?
-I'm too overweight to exercise
-I don't want to get too big and bulky
-People judge me at the gym
-I can't do what most people can when it comes to exercise/I'm out of my league

And if anybody has any other excuses or reasons that they know of have about why they don't exercise, please let me know!
Alright, now it's time for addressing and finding solutions to allllll these excuses:

-I'm broke-As long as you have a decent pair of tennis shoes, that's all you need to exercise. Walking is one of the best forms of exercise: it's low impact, it's easily accessible, and it's FREE! Like to run? That's free too!
For those of you who feel like walking and running isn't enough exercise, and you don't know how to increase the load, stay tuned because in a few posts I will be writing about how and when to increase and change your workouts.

-Inclement weather- Too cold? Bundle up! Too hot? Strip down! Still too hot? Dance in your house to your favorite music for 30 minutes. Involve your kids in the dance...they'll go to bed easier! Rainy? Wear that really cheesy and tacky rain coat that you hate wearing and only get out when it's twister season. Or a pancho. Ha. Sorry, I think panchos are hilarious. Don't have a pancho? Wear a trash bag!! Ha! Snowing? Bundle up...again! I saw a man trying to walk in 8 inches of snow when it was 13 degrees outside. Go get 'em!
Now, of course if it starts to hail, or there's a hurricane or tornado, please use discretion when deciding if you should exercise outside or not. I'm just sayin'...

-Can't afford time away from kids, or a babysitter- You can ALWAYS afford time away from the kids. I may not have children, but I do have 3 nephews and a niece and both of my sisters, when they deliberately try, are able to get at least 30 minutes to themselves. Or maybe even take the kids for a walk in the stroller. Get up earlier than they do (yes, I went there), or maybe do your own little thing while they nap. Can't afford a sitter? Then ask any family members near by to watch your kids 2 days a week for an hour. A friend, a neighbor, somebody from church; I'm sure you can find somebody to help! If not, you gotta get out there and make some friends! ;)

-I don't like to exercise- This statement all depends on what the person thinks is exercise. If they hate to go to the gym, then by all means, don't go. But that doesn't mean you still can't exercise! Take a walk, a run, hike, go biking, go to the playground with your kids and run around with them, throw a frisbee in the park, swim, ride horses, roller blading, ice skating, go play a sport like football or basketball, play tag with your kids, etc.
Exercise doesn't mean going to the gym; it means challenging your body and helping it to function better.

-Going to the gym intimidates me- Yeah, it intimidates me too, and I work at a gym! People looking pretty and breathing loud and heavy and smelling bad and sweating is gross and intimidating. Many individuals go to the gym to look at themselves in the mirror and to make their muscles bigger (trust me, I've seen it). So it's about being the bigger man and going to the gym to do your own thing. Don't worry about the tan, skinny made-up blonde prancing on the treadmill next to you. You don't know her or her story, and she doesn't know anything about you. It's not about judging. Besides, if you can't beat 'em, join 'em! Introduce yourself, make a friend. That way the next time you go, you have someone you can talk to and connect with.

-I feel like I don't know where to start or what I'm doing- If you have no idea where to even start, get online! You can go online and google or youtube hundreds of exercise videos. Just be wary of people who don't know what they're doing. I'd say try websites like Women's Health Magazine, ACSM, or go to the bookstore and look in the exercise/fitness section. There's bound to be somebody working there who may have an idea about what to look at. If not, ASK ME! I'd LOVE to help! If you have no idea about what you're doing, it's always best, especially at a workout facility, to ask whoever is working there to give you a quick introductory orientation about the facility and its equipment. If that doesn't help, ask them about any specific machine or exercise. They usually (for the most part) know what they're talking about.

-Being out of my comfort zone physically does not empower me, but frightens me - This is a very understandable statement. And it's all the more a reason to get moving! Try to connect with a friend and see if you can exercise together twice a week. That way you know you're suffering with somebody else, and they can help you or talk with you if something feels scary or weird. And again, get online! WebMD is a great website to go to and research about the actual science behind exercise. Knowing what's happening to your body is a strong and useful tool, and it will help you help yourself.

-I don't like to sweat or do physically demanding things- One specific person comes to my mind when I hear this statement: my mother. She HATES to sweat. If she could live in a snow-globe, she would. BUT, she still gets out and does her power walks and gardens whenever she can. And she lives in Tennessee for cryin' out loud! If she has to, she'll get up extra early so she can garden or walk before the sun gets too hot. Now that's what I'm talking about. Sweat may gross people out, or doing physically demanding stuff may freak people out, but what's harder to cope with? Sweat and hard work, or coronary artery disease? Or heart disease? Or high blood pressure? Or diabetes?
Just something to think about.

-Exercise is boring- I hear ya! It can definitely get boring. So...change it up! Punch the air in front of you when you walk (which will also increase your heart rate! whew!), add jumping jacks every few minutes, listen to some AWESOME music, go somewhere else that's different than your normal route, watch your favorite show, listen to an audio book, work out with a friend who can talk to you while you move, call a friend and chat, etc. Or change up your routine. Just run once a week. Then maybe hike, or walk, or swim, or bike. Maybe go do a fun class like kettlebells (wink, wink), or zuuuumba! Get some aggression out with kickboxing, or relax with yoga or pilates. Do some research  and educate yourself.

-No motivation- This is definitely something I struggle with. You may ask, how is that possible? I'm a trainer, after all. Yes I am, for other people. But when it comes to my own workouts, it's hard to be motivated, especially when I'm on my own. So I gotta get creative. Some suggestions I have are call a friend to hold you accountable, join a class so you build it into your schedule, if your budget allows it get a trainer, find different and more exciting workouts to do, start writing in a health journal and talk about how you feel when you do exercise and when you don't, exercise with a group of people who can give you support.

-I think that dieting and eating right by themselves are enough to stay at a healthy weight- That's definitely one way to stay at a healthy weight. But it's not the best way. Your body still needs to be strong, flexible, adaptable, and well-balanced. Exercise helps prevent heart disease, diabetes, osteoporosis, injuries, and obesity. These are things that only eating right cannot help.

-I don't like most of the things to do to exercise/I don't like the classes that are offered - Then do a little research and see what's out there. There are so many options for exercise out there. Thousands of people offer so many different kinds of physical activity in your area, you just have to do a little research and figure it out! If not that, then look for other forms of exercise that you can do yourself. Bounce ideas off of your friends to see what things you can come up with.

-I don't know any modifications or different versions of an exercise to try for a certain condition I have - People who usually struggle with this issue have a doctor who have approved them for exercise. If this is the case, see if your physician can direct you in finding helpful advice about what kind of exercise you should be doing. If not, try going to a local physical therapy clinic and ask to have a quick chat with one of their therapists. Also, there are plenty of trainers who should know (plenty do not, so be careful) many modifications for many exercises and conditions. Talk with a trainer, a fitness attendant, or a fitness class instructor. If an instructor cannot give you modifications for their class, you should try a different class. Because that means that that instructor is not educated enough!

-Doing just a little exercise won't make a difference as opposed to doing a hard workout, so why try at all? - This is the "all or nothing" mentality that many people have. It usually corresponds with the "diet mentality" : "I've already eaten too many oreos, I may as well eat the whole bag", or "I ate too much or too badly yesterday, so I won't eat much today". This kind of thinking is what I like to call "stinkin' thinkin'", or what many people that I know would say "get rid of the itty bitty sh***y committee!" (cough cough, Teri H? ;) ). But it's true! If you have 10 minutes, take a quick walk! If you get three 10 minute breaks throughout your work day, why not snack on an apple while taking a brisk walk? By the end of your busy day at work, you have done cardio for 30 minutes! Because guess what? Doing something is better than doing nothing! Now say that to yourself 10 more times! Or else...

-I'm too overweight to exercise - If that's the case, then you really need to start moving! Just doing what you can is a success in it of itself. If all you can do right now is walk to your front door from the couch, then do that 2-3 times a day for a week. Then try walking to your mailbox and back. Then try the neighbor's mailbox, and so on. Do what you can that's right for you, and nobody else.

-I don't want to get too big and bulky - If you're a woman and you're saying this, then I've got some bad news for you, or good, depends on how you look at it. The beauty of being a woman is, unless you are one of those rare cases where you are already muscular without doing anything active, or if you're taking steroids, then you are not going to get bulky. Women do not have enough testosterone in their body to create big, bulky muscles. You can get toned, but I guarantee that you will not be getting massive or cut in any way if you do a little strength training 1-2 times a week.

-People judge me at the gym- Yes, they do. People also judge each other at the mall, at a restaurant, in the grocery store, at the movies, at work, at school. What else is new? Forget about what people think of you and what you're doing for your health and well being. Nobody has to live your life except for YOU. So make the most of it! Why would I name my blog "Live Out Loud" if I didn't believe it? It's stressful worrying about what people think of you. Trust me, I'm guilty of it and I get worn out a lot from it. Do what's best for you. People don't know you or your story, and you don't know theirs. Give them the benefit of the doubt, and live your life to its fullest. You get out of life what you put into it.

-I can't do what most people can when it comes to exercise/I'm out of my league - If this is the case, then start slooooow. Just do a small amount of exercise a few times a week. Then increase it whenever you feel like it's getting easier. Start doing simple and basic exercises. Don't make it too confusing or complicated. You'll get better. You're never too uncoordinated, old, young, handicapped, etc. to exercise. Again, it's all about creativity!

With all this to say, I hope this helps. If anybody has any more questions, feel free to comment or shoot me an email.













 

Basic Squat

A Perfect Squat
For those of you who are wanting to work on your main lower body muscles, I recommend the basic squat. It's easy on the knees (when using correct form), it increases flexibility, and its relatively easy to do.

Muscles Used
-Gluteus Maximus, Medius, and Minimus (Buttocks)
-Quadriceps (Front of thigh)
-Hamstrings (Back of thigh)
-Iliotibial Band and other Abductors (Outer Thigh)
-Gracilis, Sartorius, and other Adductors (Inner Thigh)

Daily Use of Muscles
-stepping up stairs
-jumping
-walking/running
-getting in/out of a car
-kicking a ball
-standing up/sitting down

Things to Remember
-sit back so knees don't go past toes
-keep weight in heels, not in the toes
-bring arms in front if needed to compensate for weight distribution
-only do small squats to start;then go lower as strength progresses
-never go further than a 90 degree angle in your knees

Video of squat

For questions, please shoot me an email.

Grilled Chicken And Pineapple Sandwich

What You'll Need:

4 boneless, skinless chicken breasts (4 to 6 oz each)

4 pineapple slices (1/2-inch thick)

1/4 cup pickled jalapeno slices, or 1 fresh jalapeno, thinly sliced

Teriyaki sauce

4 slices Swiss cheese

4 whole-wheat kaiser rolls

1/2 medium red onion, thinly sliced 

How to make it:

1 Combine chicken and enough teriyaki sauce to cover it in a resealable plastic bag. Marinate in the refrigerator for at least 30 minutes and up to 12 hours. 

2 Heat a grill until hot (you shouldn't be able to hold your hand above the grates for more than 5 seconds). Remove chicken from marinade and place on the grill; discard any remaining marinade. Cook for 4 to 5 minutes, flip, and immediately add cheese to each breast. Continue cooking until cheese is melted and chicken is lightly charred and firm to the touch. Remove from grill; set aside. 

3 While chicken rests, add pineapple and rolls to the grill. Cook rolls until they're lightly toasted, and pineapple slices until they're soft and caramelized, about 2 minutes per side. Top each roll with chicken, pineapple, red onion, and jalapeno slices. If you like, drizzle chicken with a bit more teriyaki sauce. 

Makes 4 servings.

Per serving: 387 cal, 13 g fat, 29 g carbs, 703 mg sodium, 3 g fiber, 36 g protein

Muscular Anatomy

In order to understand how your body works and what muscles you are working, it's important to know where your muscles are and what they're called. Education is crucial to exercising and living a healthy life. The more you know, the more power you have to change your life and to understand your body.

Muscles of the Body
(Front)

Outer Thigh Muscular Anatomy









Inner Thigh Muscular Anatomy

Keeping Up A Resolution

For several people, a new year means trying to read more books. Or maybe volunteer for the greater good. However, plenty of individuals like to make the new years resolution to lose those 20 pounds that they've been wanting to lose for the past 5 years.

It's been almost 7 weeks since the year 2011 began, and statistics have shown that not even half of the people who set their resolutions keep them past 6 weeks into the new year.
Why is that?
Several reasons why people tend to not keep their new years resolutions are...

-disorganization
-fear
-lack of support
-unrealistic amount of goals to achieve
-one unrealistic goal to achieve

I'm sure there are many other reasons why people don't keep their new years resolutions, but I won't overwhelm you all with it.
My point is, why do people set themselves up for failure so readily?
Answer: They want a quick solution without having to really change their lifestyles or who they are as a person (for the most part).

So instead of that, lets put this whole new year resolution thing into perspective and really think about it. Let me address all the reasons that I pointed out above.
Disorganization
In order to really set yourself up for success, it's important to figure out what you want, and that it's okay to spend a little time/energy/money on yourself.
So write down your resolution. Write out exactly what you plan to do, and have a deadline. If you think of excuses of why you won't be able to do it, then lessen your resolution. Or make sure that you can resolve your obstacles, like get a babysitter twice a week for an hour. Or find a friend to exercise with you. Or make room in your budget to spend money twice a week going to an exercise class instead of buying that venti Latte that you just HAD to have that day. I'm sure that a spouse, friend, or family member can help out with kids or pets or even just being there getting through your goal with you.
But whatever you do, WRITE IT DOWN! And again, be sure to write down exactly what you want out of this whole resolution thing. Be specific!

Fear
Many people have a big fear of the word "exercise", "fitness", "diet", etc. Well what about saying those words in a different way, such as "physical activity", "wellness", and "healthy nutrition"? Are they scary now? Lets make it even more simple and just say "health and well-being". Now that seems more likable than any of the other words I previously used. Instead of using those first phrases, try to use my simpler phrase of "health and well-being".
Now there's the fear of being healthy and well. This means now you actually have to get active and get out of your comfort zone.
For example, a lot of people hate to get all hot and sweaty. The act of breathing hard and having their heart pump harder and faster is scary for them. And understandably so.
However, the more a person challenges their body, the longer their body will last and the lower the risks are for heart disease, diabetes, high cholesterol, hypertension, and most of all, obesity.
So which is scarier? Heart disease or sweat? Heart disease or sweat? HEART DISEASE or sweat? I hope I'm making my point: the heat, sweat, fast paced heart, and breathlessness is worth it!

Lack of Support
When people decide to make a goal to lose weight, it's important that they realize it's also a life change. When they do this, it is also just as important for their family and friends to not only respect their decision, but to support them in it.
For new years resolutions, many individuals find themselves all alone in their goals. And tempted. Tempted to not be active, to eat and drink excessively and unhealthily, and/or to sleep odd hours.
So instead of trying to keep goals on the downlow, try to tell friends and family about what you would like to achieve. This in turn, will help keep a kind of accountability for you, and may also improve the lives of others around you. Remember, stay intentional about your goals and tell others exactly what you aim to do. Be honest with yourself and others and you will have a better chance of reaching your goals. If the people around you don't support you in your goals, maybe you need new friends! ;)

Unrealistic Amount of Goals to Achieve
Due to it being a new year with new change and a "new life", several people get so inspired to jump start their new healthy lives by setting too many goals. Having excitement and motivation is one thing. And it's an important tool to possess. But it's better to set yourself up for success by thinking of maybe 2-3 small goals that you know you are capable of reaching. This way, not only do you reach your goals, but you are also more confident in setting more reachable goals for yourself, and so on.

One Unrealistic Goal to Achieve
On the other side of the spectrum, others like to set one massive goal that is more than likely not going to be met anytime soon, or ever. For example, a smoker says: "I'm going to quit tomorrow and that's that." Okay, so the next day comes, life gets stressful, they forgot to buy nicotene patches or gum. What's putting off one more day? And it's a bit tough not to, especially when they go to a smoky bar that night.
My point is, think of a concise, realistic, yet challenging goal that isn't scary buy it's hopeful and encouraging. Make sure to be supportive of yourself. Get rid of your itty bitty s**tty committee and believe in yourself!


For questions, comments, concerns, support, encouragement, etc. please feel free to email me. I'm here to help you reach your goals.

Prenatal Cardio Exercises

Cardiovascular Exercises


In order for your body to stay fit and healthy throughout pregnancy, it's important to keep your cardiovascular fitness strong and healthy.  Birthing a baby is all about endurance, thus making low or no impact cardiovascular exercise crucial in an expecting mother's daily routine.


The following exercises are acceptable for prenatal cardio:

-Walking

-Running/Jogging (shouldn't attempt in last half of 2nd trimester-3rd trimester)

-Low/no-impact aerobics/on fitball

-Low impact dancing/zumba

-Cycling/stationary bike

-Swimming/Aquatic classes

Suggested Amount of Exercise

-20-30 minutes with the ability to talk comfortably

Prenatal Abdominal Exercises

Abdominals

Although you won't be doing any intense abdominal exercise while you're pregnant, it's important to keep your core muscles strong by doing low impact exercises.  The following exercises will help maintain some core strength during your pregnancy with little stress and risk for your belly and baby:

-Pelvic tilts- lying on back, seated, or standing (should be done seated or standing in 3rd trimester)

-Crunches equal to or less than 45 degrees (be sure to keep chin off chest, look at ceiling, and lift with shoulders) - lying on back, seated, or on stability ball.

-Diagonal crunches - opposite hand to opposite knee (shouldn't attempt in 3rd trimester, unless using stabilized fitball)

-Standing oblique squeezes - feel free to hold on to a wall, chair, table, etc. For women in their 3rd trimester, just bring your elbow towards your hip, squeezing your oblique, leaving your foot on the floor.

Suggested sets and repetitions

1-2 sets of 5-15 repetitions


How To Check Separation of Abdominal Muscles Each Week

Lying on your back, keep your knees bent and feet flat on the floor.  Bring your chin to chest, raise your head and shoulders 6-8 inches off of the floor.  Hold one arm out in front of you, and with the other hand check for a gap (you will feel this during the 1st few months of pregnancy and/or postpartum) or a bulge (you will feel this in the last 3 months of your pregnancy) in the middle of your abdominals.

Avoid severe separation by doing a mild abdominal workout with your hands crossed over your abdominals to help bring your muscles together.

Lower Body Prenatal Exercises

Working the lower body muscles during pregnancy is always crucial for the following reasons:

-strengthens joints and surrounding muscles

-improves posture

-lessens joint/hip/back pain

-increases muscular endurance

-helps quicken healing time after birth

Doing these exercises just a few times a week will only help and improve your body and health during pregnancy.

Gracilis and Adductors (Inner thigh)

    *standing leg adduction (rotate leg from hip to point toes to the side, and lift diagonally)

    *inner thigh adduction (leg under top leg lift slightly off ground)

    *squats

    *lunges

    *leg adducting machine

Iliotibial Band and Abductors (Outer thigh)

    *standing leg abduction - be sure to rotate from the hip to point toes inward

    *side lying leg abduction - again, be sure to rotate from the hip to point toes toward the ground

    *"fire hydrant" hip abduction 

Anterior Tibialis (Shin-front of lower leg)

    *seated toe raises - can also be done with resistance band (dorsiflexion)

 Quadriceps (Front of thigh)

    *squats (keep weight in heels, and sit back, making sure knees don't go past ankles)

    *lunges

    *knee extensions - seated or on a machine

    *leg press - can do it on machine; if belly gets in the way, feel free to find a standing leg press

    *leg lifts (lying on back, making sure toes are pointing up; shouldn't be done in 3rd trimester, instead do them standing or sitting, and make sure toes are pointing forward)

Hamstrings (Back of thigh)

    *standing hamstring curls

    *hamstring curl machine

    *hamstring curl on stability ball

Gastrocnemius (Calf-back of lower leg)

    *calf raises - on step or on floor- (toes point forward, out, and in)

    *squated calf raises - calf raises in a wide squated position

Gluteus Maximus, Medius, Minimus (Buttocks)

    *squats

    *lunges

    *standing leg extensions

    *table top (on all 4's) leg extension (1 leg is straight, and lifted up to the ceiling)- can also be done standing, bent over using a chair or table for support, and lifting leg backwards.

    *bridge (shouldn't be done in 3rd trimester-can be done standing, doing buttock clenches/squeezes)

Suggested sets and repetitions

~1-2 sets of 5-10reps/day

Upper Body Prenatal Exercises

Keeping your upper body strong during pregnancy is crucial. You're able to pick things up more efficiently (i.e. children, groceries, etc.), have less back pain and a stronger core with better posture.  Only a few times a week is all you need to maintain some strength for your upper body.


Biceps (Front of arm)

    *bicep curls - can also use with dumbbells, just use same form

    *hammer curls

    *wall push-ups - fyi- the further away from the wall your feet are, the harder the exertion will be

    *wall plank - same motion position as wall pushups, just don't lower your body towards the wall

Triceps (Back of arm)

    *tricep kickbacks - fyi - the more you bend over at the waist, the more the muscle has to work

    *overhead tricep extensions - fyi- can be done with a body bar or dumbbells

    *bench dips

    *wall push-ups

    *wall plank

Deltoids (Shoulders)

    *frontal shoulder raises (thumbs up) - fyi- try not swing and sway, and only bring weights up to or lower than shoulder height

    *lateral shoulder raises (thumbs up)

    *frontal shoulder raises (palms down)

    *lateral shoulder raises (palms down)

    *wall plank/push-ups

Pectoralis Major/Minor (Chest)

    *wall plank/push-ups

    *seated/standing chest press with resistance band

    *incline chest press - fyi- can also be done with a bench for more stability

Trapezius (Upper back)

    *standing bent over flys - fyi- use the back of chair for support doing one arm at a time

    *wall plank/push-ups

    *seated/standing pull backs using a machine or resistance band

    *seated/standing military press

Latissimus Dorsi ("Bra fat")

    *lat pull downs - can also do on a machine

    *lat rows (either seated or standing, bent over using a bench/chair for support)

    *wall plank/push-ups

Suggested sets and repetitions

-1-2 sets of 5-10reps/day

-stay between 3-8 lbs.

Things To Remember During Prenatal Exercises

DO:

-start slow!

-be sure to relax and stretch before and after exercise

-maintain correct posture by tilting pelvis and straightening back

DON'T:

-never exercise to the point of exhaustion/breathlessness

-avoid exercise in hot weather and rocky terrain (a woman's joints are more vulnerable to over-extending during her pregnancy because of over-excretion of the hormone, Relaxin, which is the connective tissue relaxer)

-no contact sports

-only do strength and cardio training to tone and to maintain current fitness level; no lifting overhead, bending over too low or too far, twisting, or heavy twisting of the abdominal region

-in the 2nd and 3rd trimester, avoid lying on back because it decreases the blood flow to the womb

-exercise 3 times/week; DO NOT exceed 5 times/week of aerobic exercise

-avoid bouncing and arching back

-do not bring feet over hips (i.e. the bicycle ab exercise); NO crunches past 45 degrees

-avoid precise balancing in later terms

-avoid lying on stomach

Appropriate Weight Gain Based on BMI

-underweight - gain 28-40 lbs.

-normal weight - gain 25-35 lbs.

-overweight - gain 15-25 lbs.

-obese - gain 11-20 lbs.

Normal Prenatal Blood Pressures

-Average - 110/70

-Normal - 120/80

-Hypertension - 140/90

*blood pressure is usually lower because of progesterone (relaxer hormone); it sometimes can cause dizziness

*watch out for signs of preeclampsia: dizziness, breathlessness, tiredness

Gestational Diabetes

What Happens
There is a glucose intolerance caused by hormones released that help support the placenta. It ends up blocking insulin reception creating insulin resistance.
As for the baby, this in turn could result in the baby having hypoglycemia (low blood sugar levels), macrosomia (the baby's body is larger than normal), jaundice, respiratory distress syndrome (a need of oxygen or trouble breathing), or low mineral levels in the baby's blood.

When it Occurs
It can happen at and after 28 weeks of pregnancy.

Who it Affects
It affects at least 4% of all women.

How to Treat/Avoid It
Keep track of blood glucose levels, remember to eat a healthy diet, stay active and incorporate some kind of fitness routine in your life, keep a healthy weight, and try to keep record of nutrition habits, physical activity, and glucose levels.

Average Blood Glucose Levels
-Fasting Blood Glucose - 100mg ldl
    *be sure to fast for a good 8-10 hours before getting blood glucose levels checked
-Also be sure to take glucose administration tests