When it comes to aging gracefully, the Japanese have a time-tested secret: simple, consistent exercise. Imagine starting your day with gentle movements that not only wake up your body but also keep you feeling and staying youthful and energized.

One of the most beloved routines in Japan is Rajio Taiso, or radio calisthenics. This practice dates back to the early 20th century and remains an integral part of daily life for millions of people. Every morning, people across the country tune in to a short radio broadcast that guides them through a series of light stretches and exercises. It’s not intense—just a few minutes of bending, stretching, and moving to a rhythmic beat. Yet, this daily habit has profound effects on overall health and longevity.

Why Simple Movements Matter

The beauty of Rajio Taiso is in its simplicity and accessibility. You don’t need any special equipment, and anyone can participate, regardless of age or fitness level. The exercises are designed to be low-impact, making them gentle on the joints while still promoting flexibility and strength. It’s often done in groups, adding a social element that makes exercise more enjoyable and sustainable. Whether in parks, schools, or community centers, you’ll find people of all ages gathering to move together, reinforcing a sense of community and shared well-being.

The movements are straightforward: stretching arms above your head, twisting your torso, bending at the waist, and rotating your shoulders. These exercises may seem basic, but their simplicity is part of what makes them effective. The consistency of performing these movements daily keeps your body agile, improves circulation, and helps maintain muscle tone. Over time, these small daily actions contribute to a more youthful and energetic body.

Mental and Emotional Benefits

But the benefits of these exercises go beyond just physical fitness. Consistently moving your body in gentle ways improves flexibility, balance, and circulation. Over time, these small daily actions contribute to a more youthful and energetic body. Additionally, the mental benefits are significant—starting your day with a routine like Rajio Taiso sets a positive tone, reduces stress, and promotes mindfulness.

In a fast-paced world where stress is often unavoidable, incorporating a few minutes of mindful movement can make a substantial difference in your mental well-being. The rhythm and routine of Rajio Taiso can act as a form of meditation, helping to clear your mind and prepare you for the day ahead. This practice encourages you to focus on your breath and your body, fostering a deeper connection between the two.

How You Can Start

If you’re looking to incorporate some of these practices into your own life, consider setting aside a few minutes each morning for gentle stretching or following a guided calisthenics routine. You don’t have to commit to a full workout; even a brief session can make a big difference over time. The key is consistency and making it a part of your daily ritual.

Start with simple stretches that target your entire body. Reach for the sky to stretch your arms and back, then slowly bend forward to touch your toes, loosening up your legs and spine. Rotate your shoulders and neck to relieve tension and improve flexibility. As you become more comfortable with these movements, you can gradually add more exercises to your routine.

To keep things interesting, try varying your routine or involving family members or friends. Exercising with others can enhance your commitment and make the experience more enjoyable. You might even find a local group that practices Rajio Taiso together, allowing you to experience the social benefits firsthand.

The Long-Term Impact

Embracing this practice can have lasting effects on your health and well-being. Regular movement helps to prevent stiffness and maintain mobility as you age, allowing you to continue enjoying the activities you love. By making these exercises a part of your daily routine, you’re investing in your future self—ensuring that you stay active, vibrant, and youthful for years to come.

So why not take a page from the Japanese playbook? Embrace the power of simple, daily movement, and you might just find yourself feeling more youthful, energized, and ready to tackle the day. Whether you’re in your 20s or your 70s, it’s never too late to start. Your body will thank you for it.

Top 10 Postpartum Essentials For New Mums – MUMFORCE

The post The Secret to Staying Youthful first appeared on MUMFORCE.

I assumed it was an excellent idea at the time: I signed my 4-year-old up for some summer classes at the preschool. He’d get to explore the establish some friendships and get used to returning to nursery after the holidays. He liked the idea, too: He was excited to get out his bag, and I encouraged him to stick nametags on his water bottle and shoes just like his big sister.

The first drop-off was a breeze. Cassius waltzed right in and barely waved goodbye to me, running over to a table full of cars. I bounded away, a sceptic of how easily the goodbye had gone.

At pickup, a pleasant three hours later, his teachers reported to me that he turned around to look for me and realised I was nowhere to be seen. That meant on-the-spot tears that lasted for the rest of the session until I came to collect him. I was actually annoyed they hadn’t called me, I had to think of him upset for that long.

DROP-OFF MELT DOWNS? HOW TO HANDL DROP-OFF MELT DOWNS? HOW TO HANDLE DIFFICULT SCHOOL DROP-OFFS

That night, when we chatted about his day, he seemed delighted—if a bit worried—to go back. The following day, we walked happily to the building. Cassius soon became heartbroken once we stepped up to the door. As he squealed, sobbed and stuck to me with all his force. I attempted to stay upbeat as I unrolled his fingers from my legs and gave him to his lively teachers. Inside, my heart was breaking. I don’t really remember the walk home— my mind was full of guilt and worry. 

You’ve presumably figured that the culprit behind those tricky drop-offs is separation anxiety—it’s absolutely standard and very common. But those high emotions welling up can appear in everything from clinginess to tears to full-on outbursts, which can be distressing, no matter how “typical” it is.

The kicker is validating your child’s emotions, scattering any fears—and maintaining your own concerns, as well.

Maternal wellness expert and licensed therapist Marcella Kelson, LMSW, MSc, about making drop-off easier for everyone involved. Here’s what she shared.

DROP-OFF MELT DOWNS? HOW TO HANDLE DIFFICULT SCHOOL DROP-OFFS

Talk about what’s going to happen—and act it out.

Sometimes, anxiety can stem from just not knowing what to expect. “My number one recommendation is to expose your child to elements of their new routine ahead of time,” shares Kelson. “If your child is going to a new school, try doing a run-through of a typical school morning as close to the actual timing as possible. Simply driving or walking by the entrance and showing them the door they’ll be going through, and generally communicating about their day can help your child feel less overwhelmed by new information.” You can even act out the drop-off routine with your kiddo’s toys or dolls, acting out how they’ll feel and what you’ll say—this can help them ensure their concerns are heard, and you can work through any fears together.

Make sure everyone is well-rested.

There’s no doubt that good sleep hygiene is essential for kids undergoing significant changes—but the same goes for parents, too. “Take care of your energy and your own anxiety as much as possible,” says Kelson. “It’s easier said than done, but the better rested, more emotionally prepared you feel, the easier it will be for you to be present, confident and sturdy through your child’s transition.” Carve out plenty of time in the mornings to get yourself ready, have a cup of coffee and centre yourself for the day ahead, so you’re in your best mindset for any problematic departures.

Set a goodbye ritual.

Get buy-in from your kid by having them help you create a goodbye ritual—the steps you’ll take when it’s time to part ways at drop-off. I helped my son hang up his backpack and set out his water bottle, then I gave him a big hug, and we did the secret handshake that we had practised at home. He looked forward to it each morning—it was a special ritual that only the two of us shared.

Offer a comfort object.

My son isn’t super attached to any specific lovies or stuffed animals, but he did select one to carry with him to camp each day and hold onto when he wanted to be reminded of home. He loved making a tiny collar for his stuffed puffin with his (and Pongo’s) name on it.

Get there early.

Making a point to arrive early to the drop-off line relieves some of the external stress and pressure parents might feel if they’re already frazzled by morning traffic and running late for their following obligation. “Limit as much stress as possible from other sources. Your energy will lead a lot of the experience—[your child] is looking to you to confirm that they’re safe,” says Kelson.

Get there early for pickup, too.

Being one of the first faces your kiddo sees once it’s time to go home can really help solidify their sense of safety, too. Make a point of getting to your child’s daycare or school at least 10 minutes before they’re released so you know you’ll get a spot right upfront and can be there waiting with open arms. Parents can use this time too as a chance to read a few pages or listen to a favourite podcast or song—why not treat it as self-care?

DROP-OFF MELT DOWNS? HOW TO HANDLE DIFFICULT SCHOOL DROP-OFFS

Make it quick.

I made this rookie mistake on my son’s second day of camp—I stayed way too long trying to console him. “Having worked in a nursery school, I can tell you that the lingering [at drop-off] usually escalates the upset for the child. Very generally speaking, the longer the parent lingers when the child is upset, the harder it is for the child to transition out of the upset,” Kelson tells me. Here’s where your goodbye ritual can really come in handy—for both of you. You’ll have a pre-agreed outline of what to do, and your child will (ideally) understand when it’s over, it’s time for you to leave.

Stay upbeat.

Sometimes our kids can pick up on our underlying anxieties about leaving them at school or worrying how they’ll fare without us around to help. The kernel here to keep in mind is that they’ll carry that through if you project confidence and positivity into their school experience. You’re giving your child ‘confidence by proxy’, says Kelson.

“I think big picture thinking is helpful in moments like this. Life is full of difficult moments, and learning how to separate is hard. Still, these are challenges we have to face as children to develop resilience. I’m not saying to deny your child’s emotional experience or even to minimise it. Still, I am suggesting to expect it to be challenging and not assume that challenging equals problem or trauma,” she adds.

Yes, this experience may be challenging—but the simple fact that it’s hard isn’t a negative. Hard is OK. “If we are internally debating whether the separation process is detrimental to our child and wondering if our child can navigate that—we’re not giving them the authentic opportunity to try.”

DROP-OFF MELT DOWNS? HOW TO HANDLE DIFFICULT SCHOOL DROP-OFFS

The post Drop-off melt downs? How to handle difficult school drop-offs. first appeared on MUMFORCE.

WHAT IS A GRATITUDE LIST?

A gratitude list is a daily or weekly way to document the reasons you have to be grateful. Gratitude unlocks so many benefits in our livesand keeping a list of the reasons you are thankful is an easy way to gain these benefits.

A gratitude list is often kept in the form of a gratitude journal, in a personal notebook, or even logged in your phone. There are endless gratitude journals with unique prompts and formats, but you can also utilize the notes section of your phone. In fact, Oprah talks about how she keeps an electronic list, and often references her running list.

HOW TO WRITE A GRATITUDE LIST IN 3 EASY STEPS

Writing a Gratitude List is an extremely simple process, and no matter your age, a gratitude list is a practice that you can incorporate into your life. We want to share a step-by-step gratitude list guide with you as you create your own gratitude list!  Here is how to write a gratitude list in 3 easy steps:

1. Gather your materials: If you are investing in a gratitude journal, you can pick one that is a good fit for yourself. Some journals have writing prompts only, while others have journaling opportunities, creative spaces for drawing, or quotes to reflect on. They are all unique, so make sure you pick one that is a good fit for you! If you are just using your phone, open up the Notes app, and if you prefer a plain notebook, that will work, too! We have found it helps to have a nice, inky pen and an aesthetically pleasing journal, but find what works for you! 
2. Set some goals: Think about a time of day that will best fit your schedule to add to your gratitude list. If it is first thing in the morning or last thing at night, keep your journal or notebook by your bedside. 
3. Keep it consistent: There is no right or wrong way to keep your gratitude list. Your list can be as deep or as simple as you would like! The important thing is to be consistent. It may not fit in your schedule or life to add to your gratitude list every day, but strive to at least add to it weekly.

WHAT TO PUT ON YOUR GRATITUDE LIST

One of the most common prompts for a gratitude list is “I am grateful for ____, because ___.” This format not only helps us identify what we are grateful for, but it encourages us to dig deeper.  It is incredibly beneficial to identify our blessings, but being able to understand why we are thankful for them or what we appreciate most about them takes us to the next level of gratitude.

There is no right or wrong thing to add to your gratitude list, so long as it comes from your heart. We want to share 100 sparks of inspiration for your gratitude list to help you think about the many things in life you have to be grateful for as you create your list. 

SAMPLE GRATITUDE LIST WITH 100 SPARKS OF INSPIRATION

We want to share 100 sparks of inspiration with you as you consider all you have to be grateful for, and encourage you in your gratitude journey! Whether you agree with all 100 or merely 1 or 2, we hope this list gives a spark of inspiration as you form your own gratitude list and document all you have to be grateful for.

People

1. Family
2. Friends 
3. Mentors
4. Nurses
5. Teachers
6. Policemen 
7. Peaceful protestors 
8. Kind strangers
9. Political leaders
10. Musicians

Nature 

1. Fresh air
2. Sunshine
3. Mountains
4. Oceans
5. Animals
6. Sunrises
7. Sunsets
8. Fresh grass 
9. Flowers 
10. Waterfalls

Health

1. Eyesight, hearing, and taste
2. Two legs
3. Teeth
4. Our minds
5. Healthy guts
6. Skin
7. Ten fingers
8. Ability to walk
9. Ability to exercise 
10. Ability to hear

Modern Luxuries 

1. Air conditioning 
2. Internet
3. Smartphones
4. Cameras
5. TVs
6. Music streaming 
7. Kitchen appliances 
8. Dating apps 
9. Podcasts
10. Audiobooks 

Fundamental Blessings

1. Food on the table
2. Shelter
3. Cars
4. Careers
5. Education
6. Love
7. Safety 
8. Friendships
9. Opportunity 
10. Sleep

Personal Blessings

1. Our passions
2. Our skills
3. Our minds
4. Our looks
5. Our personality 
6. Our hobbies
7. Our family members 
8. Our community
9. Our religion
10. Our quirks 

General Blessings

1. The freedom to vote
2. Four seasons to experience 
3. Dancing
4. Self-improvement
5. Music to listen and sing to
6. Desserts 
7. Books that take us to new places
8. Comedy and laughter
9. Intimate connection
10. Pets that make us happy
11. Social media that keeps us connected
12. Gyms for weightlifting, running, and group classes 
13. Coffee and tea to enjoy and caffeinate us
14. Clean water to drink
15. Spiritual growth
16. The ability to choose
17. Meaningful quotes that inspire us
18. Overcoming a challenge
19. Everyday routines
20. Moments of silence or to ourselves
21. Learning something new
22. House plants to enjoy 
23. Blankets to keep us warm
24. Weekends  
25. Holidays with loved ones 
26. Newborn babies
27. Vacations to new or familiar places 
28. Spontaneous adventures 
29. Careers where we can work hard and feel achievement 
30. Diversity of others 
31. A freshly cleaned room 
32. Favorite memories 
33. Religion 
34. Getting 8 hours of sleep 
35. Sports
36. Participating in or forming traditions 
37. Forgiveness, both forgiving and be forgiven 
38. A home cooked meal
39. Paying off a debt
40. Yourself! 

BENEFITS OF A GRATITUDE LIST

The benefits of a gratitude list are so extensive, and there is research which backs up the benefits and shows how impactful keeping a gratitude list can be, ranging from emotional benefits to relationship benefits to physical benefits.

Keeping a gratitude list helps us keep gratitude top of mind. By doing this, research shows we are more compassionate and empathetic towards others. Gratitude also helps us have fewer negative emotions. Research shows that people who have a gratitude practice are less aggressive, less stressed, and less depressed. This means less suicidal tendencies and self-harm as well. 

A gratitude list also has social benefits as well! It improves our friendships and our relationships, as gratitude improves the quality of the relationships. Also, due to the emotional benefits we receive from it, we are perceived as kinder, more joyful, and trustworthy to others, which strengthens the relationships.

Gratitude lists also encourage physical benefits. Studies have associated a gratitude practice with better sleep, which promotes overall health. The studies found that when we practice gratitude, we are able to fall asleep faster, stay asleep longer, and are less tired throughout the day. This is likely because the impact of stress on our sleep schedule, and gratitude helps us lower our stress anxiety.

More grateful people also have healthy tendencies. Because gratitude is directly correlated with our personal happiness, studies have found that grateful and happy people are more likely to take care of their overall health, such as exercising and eating well. 

Gratitude is everywhere, and in everything. While it may not be a cure all, a gratitude list helps us keep things in perspective and remember that we are blessed in so many ways. If you are reading this right now, it means you have working wifi, money to afford a piece of technology, and a few minutes to devote to yourself! Those are 3 bonus things you can add to your gratitude list

Website: Gratitudegifted.com

Facebook: facebook.com/gratitudegifted

Instagram: @gratitudegifted

Twitter: twitter.com/GiftedGratitude

The post WHAT IS A GRATITUDE LIST? first appeared on MUMFORCE.

If the last year or so taught us anything, it’s the importance of reconnecting with nature. Over lockdown, we had little to do but go for walks. To get out of the house and keep our minds and bodies stimulated, many of us returned to simpler times and were reminded of the beautiful views and good feelings we have when we’re venturing outdoors.

According to Sport England’s Active Lives Survey 2020, a strong upward trend in walking has been occurring over the last two years, even before lockdown. 20.3 million of the English population were walking for leisure last year, an increase of 1.2 million on the previous 12 months before that.

Having an active lifestyle, including regular walks, is a fantastic way to promote mental health and wellbeing. Self-esteem, mood, and sleep quality are benefitted while stress, anxiety, and fatigue are reduced. Walking is accessible and free and is the ideal exercise for everyday life.

Here, we’ll explore the most searched for walking routes to find the best places people have been retreating to over the best part of a stressful year. The UK is adorned with fantastic countryside walks and coastal views from the top of Scotland to the bottom of Cornwall. While the weather is often unpredictable, gorgeous walks are guaranteed.

We’ve created a list to help you find the best places to clear your mind – so get on your women’s and men’s trainers and get exercising. We gathered Google search data from June 2020 to July 2021 to find out which walks experienced the highest per cent increase over the last year.

Most popular walks

Searches for “Easy route up Old Man of Coniston” experienced the biggest increase with 2,100%. The Old Man of Coniston is located in the Furness Fells in the Lake District in Cumbria. It is a fell at least 2,632.61 feet high situated not far from the Coniston Water Lake. The entire walk is around 6.2 miles and takes around three and a half hours.

Source: Shutterstock, by JimboMcKimbo

The second biggest increase was “Severn Way circular walks” with an increase of 1,700%. Severn Way follows River Severn through Mid Wales and western England and is in total around 215 miles long. It can take 12 to 19 nights and can be a strenuous trek, taking you from the mountain landscape of Llanidloes, Wales, to Bristol.

Source: Shutterstock, by Barisa

The third walking route with the biggest search increase was “Cathedral Cavern walk route” which experienced a 1,400% rise in searches. This is the second location in the Lake District to make an appearance on this list, situated in Tilberthwaite. A cave located deep in the woods is found after a fabulous and picturesque walk through the Langdale Pikes and two waterfalls. The Cathedral quarries open up through various tunnels.

Source: Shutterstock, by Ryan Mark Szydlowski

The fourth walking route which experienced an increase in searches was “Sgwd Yr Eria walk route” at 1,400%. Venture to Sgwd yr Eira from Pontneddfechan in the heart of Waterfall Country. This is a 4.5-mile walk out of a backtrail near Neath Port Talbot in Wales. You will pass a waterfall that you can even get behind and will be treated to plenty of stunning views along a river.

Source: Shutterstock, by Leigh Richardson

The fifth highest increase in searches was “Malvern Hills circular walking routes” with 1,400%. In the beautiful countryside of Herefordshire and Worcestershire, Malvern Hills is an unspoiled walk in the Severn Valley with views of the Cotswolds. Hikers with a keen eye for beautiful flowers will be pleased to see the wildflowers growing on this trail as well as sweeping views of the English countryside.

Source: Shutterstock, by Nicholas E Jones

Reconnect with nature and explore some of the best locations in the UK for a quaint and picturesque view.

Sources

https://www.sportengland.org/activelivesapr20

https://www.walkingforhealth.org.uk/sites/default/files/Walking%20works_LONG_AW_Web.pdf

https://www.lakeswalks.co.uk/walks/old_man_of_coniston/

https://www.contours.co.uk/severn-way

https://www.walklakes.co.uk/walk_260.html

The post Top Places We’ve Gone for Walks Over the Last Year first appeared on MUMFORCE.

Who Said Sober Date Nights Have to be Boring?

Where one in three people increased their alcohol consumption during lockdown, globally, alcohol consumption fell for a lot of people in 2020. Bars and restaurants had shut their doors, and many of us took to finding new hobbies that didn’t involve drinking. Because of this change, some of us have decided to drink less from now on, being mindful of our consumption and focusing on health and well-being. This has led to us opting for an adult soft drink or fun nights out (or in) that don’t require alcohol.

What does this mean for the dating world? Dating when sober may be a new concept for some people – going out to a bar for drinks is certainly the norm for many singles, as they feel like alcohol is a social lubricant.

But there are several reasons why people may want to retain their new alcohol-free lifestyle and ditch the dating drinks. As well as those focusing on their health, some might not drink for personal reasons, for safety when out meeting someone new, or due to pregnancy.

Here, we look at how you can have sober fun in the dating world.

Non-alcoholic drinks don’t need to be boring

There may be obstacles to overcome when it comes to sober dating. The person you are chatting to might suggest you grab a drink, which can leave you feeling unsure of what to do. You can, of course, still take up their offer – just opt for somewhere that doesn’t sell disappointing flat pop from the gun. Research around your area for a bar that sells alcohol-free drinks, mocktails, or adult soft drinks.

A decent bar will sell craft-style sodas with cool packaging, natural ingredients, and unique flavours. There are even flavourful tonic water options that you can enjoy on their own. Gin’s bitter partner has become popular recently and has been recognised as one of Britain’s fastest-growing soft drinks with a range of botanic tastes. These sorts of drinks are becoming even more popular, so expect options to keep improving and evolving as more people get on board with the NoLo alcohol trend.

Alternative activities

Some dating apps, such as Match, Bumble, and Hinge, allow you to state on your profile what sort of things you like to indulge in, including if you drink alcohol. Nine per cent of Hinge daters marked their profile as non-drinker in 2020, which makes it easier for those looking for like-minded individuals and can also avoid the intrusive questions that sometimes follow when you inform someone that you don’t drink. When you do find someone who isn’t interested in drinking, this opens up a realm of opportunities for your date.

Your date can be a:

• Coffee date
• Walk in nature or on the beach
• Going for a nice meal
• City tour
• Mini golf
• Dance class
• Cooking class.

This list could continue indefinitely – think about your hobbies or something that can show off your personality and interests. This is a great opportunity for you to get to know the person truly.

Who Said Sober Date Nights Have to be Boring?

Breaking the ice when sober

If you’re yet to date sober and are nervous about breaking the ice, this is totally expected and normal. First dates often bring feelings of anxiety, but it is important to remember that the person you’re going out with will likely feel the same. Everyone dating feels under pressure to show their authentic self in the best way possible, but that is what makes it exciting. Single people everywhere are looking to find someone best suited to themselves – and if it doesn’t work out, it wasn’t meant to be. While people who drink will also feel nervous before they start to feel the effects of the alcohol, while sober, you will ease into the date once you’ve chatted for a bit and have warmed up.

If your social skills have been dampened during lockdown and you’re nervous about interacting with someone new, why don’t you warm yourself up with some mate dates so you can build your confidence by being sociable again? See if you can arrange some friendly group activities with people your friends go out with so you can practice introducing yourself to somebody who doesn’t know you.

For sober individuals, you can wake up from your first date without a hangover or second-guessing what happened the night before. After a bit of experience, they will only become better as you connect with new people after a year of strict lockdowns. There are also some light-hearted Instagram accounts you can follow about sobriety, such as SOBER GIRL SOCIETY.

Sources

https://www.cambridgeindependent.co.uk/news/one-in-three-increased-alcohol-consumption-during-lockdown-cambridge-study-finds-9146617/

https://www.fentimans.com/drinks

https://www.sheffield.ac.uk/news/new-study-reveals-how-first-lockdown-impacted-alcohol-consumption

https://www.sun-strategy.com/news-and-views/the-drinks-market/

https://www.gq.com/story/dating-without-drinking-doesnt-have-to-be-weird

The post Who Said Sober Date Nights Have to be Boring? first appeared on MUMFORCE.

Yoga is one of these things that we all know has many health benefits. Lots of us have probably meant to try yoga for ages and just haven’t made the time for it. Well, we’re here to motivate you!

There are plenty of excellent reasons to try yoga. Yoga is a fantastic way to stretch your body, relieve aches and pains, reduce stress, and build strength. One of the main benefits of yoga is that – although it’s always challenging – it can be easily adapted to suit any level, from total beginners to absolute pros. This makes yoga for moms a great option if you want to ease back into exercise after childbirth and get your body back in shape. Here are some of the best yoga for mom tips to start you on your yoga journey.

Yoga for Mom: Why Yoga Is Great for Busy Parents

·         Relieves Stress

Parenting is not always a walk in the park. In fact, sometimes it can really test our patience and send our blood pressure skyrocketing. Even a quick, daily yoga practice – around 10 minutes or so – can help relieve stress and help you stay calm. Next time your toddler is having a tantrum or throwing food on the floor, drop into downward dog for a few minutes to help clear your head!

·         Stretches Muscles

Parenting is not only mentally and emotionally tiring it’s also physically tough. Lifting your kids, sitting in one position for a long time to breastfeed, and pushing a stroller can all put a strain on your body. Many yoga poses are great for stretching out your back, neck, and shoulders, which are often problem areas. Over a long period of time, yoga has been shown to reduce and even prevent back pain and strengthen the muscles around your spine.

·         Builds Core Strength

Many new moms struggle with overstretched abdominal muscles, where the core muscles separate and pull apart during pregnancy. Yoga is great for strengthening the core and building up muscles again after giving birth. It is recommended that you wait at least 6 weeks post-partum before starting yoga and then ease into it gradually. This time goes up to 12 weeks if you’ve had a C-section.

Wondering how to start yoga? If you’ve never done yoga before, there are plenty of great ways to start out as a beginner. You could lookout for the best beginning yoga DVD or sign up for some online classes. It’s a great way to ease your body back into movement and to rebuild some core strength after pregnancy.

·         Strengthens Pelvic Floor Muscles

Yoga for mom is a great option for strengthening and training pelvic floor muscles. These muscles – which help support bladder function – can weaken during pregnancy and birth. This can lead to painful and embarrassing complications, such as incontinence or bladder prolapse. These muscles are also hard to exercise because they are internal and not everyone can feel a strong connection with them, especially after pregnancy.

Many yoga poses require you to draw strength up from your pelvic floor muscles, concentrating on engaging and controlling the muscles. This is excellent for retraining these muscles after birth and can support the long-term bladder and reproductive health. What is yoga poses are good for the pelvic floor? Child’s pose and mountain pose are good places to start!

·         You Can Include Your Kids

Yoga does not only have benefits for adults, it’s also good for kids. If you’ve got little ones, there’s nothing to stop you from bringing them onto the mat with you. If you want to try yoga for mom and child, start with some simple poses that kids will enjoy.

For example, downward dogs and happy babies are quite easy for people of all ages to do. Yoga has been shown to help children relax and to improve overall fitness in kids. Plus, it’s a great way to bond and spends time with your kids while you get your exercise in too!

Conclusion         

Yoga can be a fantastic addition to your routine. It can promote healthy, long-term habits in both kids and adults. These yoga mom tips will stand you in good stead, however, you want to get started with your yoga practice.

Are you a mom who loves yoga? What benefits does it bring to your life? Share your tips in the comments!

Author’s Bio: Rachel Hudson is a mom of two, a certified yoga teacher, and a registered dietician. She started the first mom and baby yoga class in her area and the group has been a roaring success so far! Rachel loves helping people develop their practice and reap the benefits of yoga.

Yoga for Moms: Why You Should Finally Try It

The post Yoga for Moms: Why You Should Finally Try It first appeared on MUMFORCE.

I had forgotten I could make him laugh like that.

Grownups—real, thinking adults—reacting to me, often comes as a shock. My days are usually spent inside with a 4-year-old for conversation, where the funniest thing I experience is my son saying “fart” over and over. Not exactly stimulating chat…

I’m the snack bitch, the one who kisses the bump’s, the one they call in the middle of the night. But before motherhood, I was someone different.

I have hazy remembrances of that life. In that life, I put on fashionable clothes and a full face of makeup every day and went to work in a 5 * spa. I mixed with actually grown humans. We’d plan last-minute after-work drinks that would have us crawling home later than we should be. We’d laugh at each other’s stories, play pranks in each others treatment rooms, trying to catch each other out in the middle of treating a client. People would laugh at my jokes and take an interest in my life outside.

I spoiled myself pre-MH (pre- Motherhood). I got my nails done all the time. I changed the colour of my hair monthly. I would spend a whole day looking around shops and not just last-minute online. I had a fancy gym membership that I never used. I went to the cinema a lot. One time my husband and I spend the whole day just watching movie after movie as we didn’t have anything else to do. (The folly. The extravagance. All that free time.) 

In that different life, we spend every weekend dancing. Laughing at ourselves for our drunken antics, having inside jokes that made sense to the others around us.

That woman was a good friend; I would meet my friends face to face and not just sporadic messages on my phone. I now sometimes go numerous weeks or months blundering by between contacts with those friends – forgetting to reply. We’d sit and talk in local bars for hours. I was always up for a last-minute night on the town, dinner at friends, I was in an acting group, I was always looking for a new hobby. 

 I would be the organiser, I planned the group get-togethers, the host. I knew the best places to go, the newest places to go – I knew what was hot and what was not.

But now, a mum of two – organising their social lives and forgetting my own. I’ve probably got a top on that I’ve had on for the last 4 days, food (not mine) down the front. I’ve watched every Peppa Pig but can’t remember the last movie I saw in the cinema if it’s not Disney, I haven’t seen it. 

Sometimes I get little flashbacks to that old life. A song I danced to in the club, an aftershave I’m sure my husband used to bathe in and a sniff of alcohol that nearly killed. It takes me back to that young girl. 

I think that girl is in there, despite all the apparent proof of having children with my stretch marks, mum bun and lack of adult human connection.

Hey 20-something Gail, remember all the fun you used to have – I’d like to take you out again sometime. We used to have such a laugh – you loved a night out with the girls, it’s still fun! Come with me and have a drink; we can party together.

It’s on me.

The post I remember the girl I was before Children first appeared on MUMFORCE.

Do you feel emotionally drained after you are done with work? Or does interacting with a large group of people in the office make you feel overwhelmed? 

If you answered yes to any of those questions, there is a good chance that you may be an introvert. While extroverts have a more outgoing personality and are more energized when they are around a large group of people, introverts tend to be more reserved and feel the most energized after they had some time alone, to recharge and process their thoughts and ideas. They also prefer to have authentic one-on-one conversations versus mingling in a large crowd and participating in small talk. 

Introverts may face additional hurdles on the job because many companies tend to reward people who show more social, high-energy traits. Although introverts aren’t the loudest people in the room, that doesn’t mean they don’t have any thoughts or opinions about what is going on in their workplace. People who lean more towards an introverted personality type can also be a great asset to their company. Introverts usually have impeccable analytical and observational skills that allow them to read the room better than anyone. Since they usually have a rich, active imagination they can easily come up with innovative ideas to solve a problem or workplace crisis. However, they may not feel comfortable or confident enough to share it openly in a public setting.  

As an introvert myself, I’ve found a way to conquer my fear and speak up more often. Although I admit I’m still a work in progress, here are several techniques I’ve learned along the way to get me to where I am now:  

1. Prepare Yourself as Much as Possible  

One of my first tips is to do what you can to prepare yourself as much as possible. For example, if you are about to go to a work meeting, ask to see if there is an agenda prepared so you can take a look at it beforehand. You can also check to see who will be in attendance. When you take some time to learn who will be there and familiarize yourself with the topics that will be discussed during the meeting you will feel a lot more at ease before the meeting even begins.  

If you want to contribute to the meeting, carefully go through the agenda and select which topics you’d like to discuss. Make a mental note of what you want to contribute or write it down if you think you may get nervous once it’s your turn to speak. Even if you only want to ask one question or re-emphasize someone else’s point, it demonstrates to others that you are engaged and can improve your visibility.  

2. Don’t Overthink or Censor Yourself 

When you speak up at work, try to do it early on so you won’t have too much of a chance to overthink what you’re about to say. I know firsthand how tempting it is for introverts to spend too much time mulling over what you’re going to say, but please don’t do that! If you overthink things you may end up censoring yourself.  

I personally like to use humor to break the ice whenever I have to talk to a group of people or do public speaking, so I always come prepared with a couple of funny jokes, comments, or questions. However, if jokes aren’t your style you can always come up with your own strategies for breaking the ice or reducing the nervous tension you may feel.  

3. Be Concise and to the Point 

Please don’t worry about giving long, flowery speeches when you want to speak up at work. Rambling on and on about a topic can eventually turn your audience off and make them tune you out.  

Try to be as concise and to the point as possible without coming across as unprofessional or ill-prepared. Everyone’s time is valuable so your coworkers will most likely thank you for your brief yet insightful comments. Besides, if you’ve followed step number one and organized your thoughts beforehand, and prepared what you wanted to say you will never run the risk of rambling.   

4. Get a Partner in Crime 

Another technique that has allowed me to excel in the workplace as an introvert is finding a ‘partner in crime’. Try to make friends with someone who won’t mind encouraging you to speak up more during company meetings. Maybe you can make a deal with them in advance to nudge you during the meeting to prompt you to speak up and join in on the conversation. Depending on where you work, this ‘partner in crime’ could be a close colleague, boss, or anyone else who is generally invested in seeing you grow outside of your comfort zone.  

5. Take Time to Process Your Thoughts and Next Action Steps 

Lastly, remember to take some extra time to process your thoughts and decide what your next action will be after you’ve spoken up at work. What is your main goal? What do you want to achieve? It could be securing a one-on-one with a specific person in that meeting, or perhaps you’re thinking about moving to a different department and want to talk with another colleague in that division to find out what it’s like? Perhaps you can send a follow-up email to that person asking to schedule a separate conversation in the near future.  

Once you understand what you’d like to accomplish your end goal, you should have a clearer idea of what your next action steps should be.   

You may not be comfortable putting yourself out there and using your voice at first as an introvert. However, I’m confident that with practice it will become less awkward and you will feel more relaxed at ease in no time. Before you know it, everyone will be excited to hear your voice and looking forward to hearing your contributions! 

ABOUT THE AUTHOR

Please contact me if you’d like to practice developing your unique skills as an introvert. Start by scheduling a curiosity call, it’s a free consultation 1-on-1 with me! 

Gladys Simen – a life coach for moms who are trying to balance their work and family life.

She is a life enthusiast who lived in 5 different countries, mastered 2 languages, and changed several professions. It took becoming a fabulous mama for her to tap into some BIG superpowers within herself. 

Former quiet introvert, today is passionate about helping women live big, beautiful, shooting-for-the-stars kind of lives right now. Gladys considers herself an advocate for the working mama!

https://www.mylifecouch.com

https://www.linkedin.com/in/gladys-simen/

The post Introverts – How To Own Your Voice at Work first appeared on MUMFORCE.

It’s easy to think of happiness as a result, but happiness is also a driver. One example: While I’m definitely into finding ways to improve personal productivity (whether a one-day burst, or a lifetime, or things you should not do every day), probably the best way to be more productive is to just be happier. Happy people accomplish more.

You are what you think

“The simple act of assuming a particular pattern of thinking is able to dramatically change the way we respond to things and how we experience our lives,” explains Charles Duhigg in The Power of Habit. “When you allow your mind to rest on a certain assumption, you open yourself up to changing your entire worldview.” Your thoughts are what fuel your thinking and reactions, and if you’re not actively choosing a different thought process, then you’re choosing to act in a certain way. Conjure the fear you fear “In order to actually act on a fear, it’s not enough to simply fear it,” said Robin Sharma in Journey to the Heart: The Insight That Changes Everything. “You must feel it. “The more you feel a particular emotion, the more powerful it becomes.

Habit If you are what you think, then act what you think

― Zig Ziglar The best way to keep your inner positivity flowing is to surround yourself with happy people. I don’t mean you have to make friends with a busload of happy people. You could be happy if you’re around people who are stressed. If you are in a crowd of unhappy people, it might be hard to keep the happy in. Where do you meet happy people? At happy places: nature, beach, great food, music, etc. At happy events: concerts, parties, etc. At happy places near your work: coffee shops, bookstores, and other places with things to do that aren’t work-related. So how do you know if someone is being negative or positive?

Take risks

Too many people tend to fear making any life-altering change for fear that something bad will happen if they don’t go down that path. But in my experience, changing my mind-set and expecting to live an adventurous, happy life has meant that I often take chances and wind up happier. Chances aren’t all risk. They can include taking a class or reading a new book, or even just choosing to learn something new. “Thinking of this act as an ‘improvise, adapt, and overcome’ sort of thing is important,” said Ray Monk, owner of Huntington City Farm, and author of The Farm Path to Happiness, in a talk for Apartment Therapy. “This way, we have to make a decision that we’re going to jump into things, not sit around and think about it, and if it’s the wrong thing, then we can try something else.

Make time for what makes you happy

I used to run all the time, and then I quit running. I found that running had made me more productive — and I had more energy when I wasn’t running. It was a trade-off — I felt sluggish, but I was less likely to blow up at my kids. So it became clear to me that the simple truth was, the little moments of happiness, the laughs with my family, were more important to me than the hours I spent running in the woods. Once I put my kids in preschool and my youngest in kindergarten, I got in the habit of going to the gym or joining my wife at yoga class. When I’m alone on my bike on the local bike trail, I often sing songs and laugh. I’m choosing activities that are good for my mind and my body, and giving myself the tools to make those good moments last longer, to make them feel special.

Get to know yourself

“Get to know yourself” is a popular exercise. How? By spending some time reflecting on who you are and what you want. More than you might expect. After all, some of us aren’t exactly the best at introspection. First, make sure you have a good process for reflecting on yourself, one that’s safe, something that doesn’t result in you withdrawing from the world and burning out. You want to hear what your fears, needs, and desires are, and reflect on them. Take the time to figure out what works best for you. But, don’t allow the process to be so serious that you can’t still have fun with it. Having fun, even for a minute, can be a big step toward success. Instead of thinking too much about who you are and what you want, stop, breathe, and go outside for a walk.

Be grateful

Gratitude is like practicing you’re a violin, so long as you feel gratitude. There’s a core component to gratitude that makes it the one quality that can’t be faked: As Gratitude Science noted, “Just five minutes of gratitude a day is equivalent to a year of good health.” Nothing will put you into a better mood than practicing your gratitude skills. So the next time you’re feeling irritable, remember you could feel better if you showed some gratitude. In a world where being grateful is equated with believing in god, it’s easy to forget that not everybody believes in the same god. It’s also easy to forget that for many, their god is not making them healthy, wealthy, and wise. If you feel like feeling blessed by the universe is pointless, try feeling grateful instead.

Cope

Similarly, it’s important to understand that too much stress can also stunt growth and kill happiness. Have you ever noticed when you’re stressed, you get headaches and can’t concentrate? This is called the “wounded-helmet effect.” When you’re under a lot of stress, your brain starts producing more cortisol, a stress hormone that increases pain and decreases blood flow to the brain. Your only defense is to make your brain more resilient to stress. When your brain isn’t stressed, it can handle it. A less stressed brain is a happier brain. This isn’t just about the headache, though. When your stress is too intense and doesn’t have an outlet, it saps energy from your body.

Create

This may seem obvious, but you may be surprised at how much you aren’t creating. From your goals to your projects to your plans for the future, creating is an important way to make yourself feel better. When we are focused on creating something, the subconscious mind shifts from chaotic, chaotic mode, to focus mode, where we become less reactive, less reactive, less reactive, and thus less reactive to all the negative things that are constantly swirling around us. As humans, we are constantly looking to communicate, and one of the best ways to communicate is through writing. Writing serves many functions: it educates, it engages, it shows others that we are doing the best we can. When we are present and focused, we find meaning in the world, and find balance.

Celebrate

Celebrate the little things. The rainbows. The good news. And give credit where credit is due. People who want something have more energy to work for it. People who aren’t sure of what they want, but are open to options, focus more on what they do want. Not getting what you want today is an opportunity to make what you want even more appealing. Stop pretending that the things you want will just fall into your lap. Stop trying to reinvent the wheel when you can find someone else’s idea and make it work better. Stop trying to be someone else or live someone else’s life. Start simply by being who you are. Have self-esteem Forgive others and yourself. Have compassion for others but don’t assume that everyone will do the right thing (including you).

There’s more to life than a few iPhone apps. But now, you know how to improve your own productivity, by focusing on how to be more happy.

If you are really struggling please go and speak to a medical professional – https://www.nhs.uk/mental-health/nhs-voluntary-charity-services/nhs-services/

The post How to be Happy: 7 Simple Steps to Happier, Healthier Life first appeared on MUMFORCE.

Be honest: how much sleep do you get? We all know that sleep is essential for a healthy lifestyle, allowing your body and mind to recharge. This is essential for your working life, ensuring that you’re always on top form when you clock in. But should we look towards our favourite celebrities’ sleep schedules to find the secret to success?

Between Elon Musk and Martha Stewart, you may be asking how the rich rest. Here, we explore the sleeping habits of some of the world’s most successful celebrities and investigate whether imitating their night-time routines could unlock your true potential.

How Do the Rich Rest: Are their Sleep Cycles the Secret to Success?

Elon Musk

Let’s make a disclaimer: we’re not saying that following Elon Musk’s sleeping habits will help you become the third richest person in the world. However, there may be some key to success in following his work habits.

Elon Musk is said to sleep six hours per night. The billionaire CEO of SpaceX, Tesla, and flamethrower manufacturer the Boring Company claims to work until one or two in the morning. Even on Saturday and Sunday.

However, the entrepreneur may consider sleep as a barrier to getting more work done. “I tried sleeping less, but then total productivity decreases,” he said. “I don’t find myself wanting more sleep than six [hours].”

Ultimately, it may not be his limited sleep schedule that allows him to succeed during the day, but his unrelenting work ethic that propels his projects. Though, it’s good to see that he admits that sleep is still important for productivity.

How Do the Rich Rest: Are their Sleep Cycles the Secret to Success?

Mariah Carey

If all you want for Christmas is some sleep, Mariah Carey may be your inspiration. The singer-extraordinaire and festive icon is said to require a whopping 15 hours of sleep to sing the way she wants. Even more, her bedroom must be filled with humidifiers to relax her vocal cords.

Studies have shown that sleep deprivation can increase the levels of cortisol, a stress hormone. This means that a lack of sleep leads to fatigue and stress, resulting in tension and difficult use of your voice. So, if you’re wanting to be the next big pop icon, getting more than 40 winks may be the best practice.

How Do the Rich Rest: Are their Sleep Cycles the Secret to Success?

Donald Trump

The former American president and Twitter personality Donald Trump is said to only sleep three hours per night. You may remember the famous ‘covfefe’ misspelling that was made by the president in 2017, just six minutes after midnight. His late-night social media posts give the best indication of his sleeping schedule, with reports suggesting he sleeps at one or two in the morning before rising again at five.

However, this was while he was president. Without Twitter and the White House, it can only be assumed that his schedule is emptier. Some studies show a direct link between increased use of social media and sleep deprivation. Hopefully, Mr Trump will have more time to sleep now without the distraction of social media.

Winston Churchill

Another politician. The war-time prime minister once advised: “You must sleep sometime between lunch and dinner, and no halfway measures. Take off your clothes and get into bed. That’s what I always do.”

Churchill made no secret for his love of sleep, taking naps in the afternoon before a short sleep at night. This is known as a biphasic sleep cycle. Churchill would sleep for only five hours each night, but then ensure that his sleep cycle was complete by taking a two-hour long nap in the late afternoon.

Because of his broken sleep schedule, the prime minister would often lead meetings from his bathtub while he soaked.

Martha Stewart

Television personality and businesswoman, Martha Stewart has achieved success over a range of platforms. But is her success related to her sleep or lack of it? According to Stewart, she can get by on only four hours of sleep each night.

“It’s an exhausting lifestyle, and I always say sleep can go,” she explains. “I never stay in bed late – I can’t!”

Stewart shares much of her lifestyle from her own home, ahead of the remote working trend. However, it’s clear that her working schedule is a lot more active than opening up your laptop from bed when it’s time to start the day.

Do these celebrities set a good example?

Adults usually require between seven and nine hours every night, but it’s clear that celebrities quite often decide their own sleep cycle. Sleep is essential for relieving stress, repairing the body, and boosting your productivity. But achieving this does not come from the total time your eyes are shut per night. Sleeping should take place at an appropriate time of night and on a quality memory foam spring mattress that can support your body and regulate temperature. The key to your success may not lie in following these celebs’ crazy sleep schedules but in ensuring that you’re just getting some quality shut eye. Organise yourself with a positive night-time routine, come away from your mobile screens, and ensure that your health is in tip-top shape.

Bio:

Beth Riley is a Content Manager at OTTY Sleep, covering topics surrounding sleep and the many factors that play a part in us getting the important deep rest needed to keep us rejuvenated and functioning at our best. OTTY Sleep are a manufacturer of memory foam spring mattresses, bedding, pillows and more.

Sources:

https://www.cnbc.com/2021/02/12/elon-musk-ceo-of-tesla-spacex-on-getting-six-hours-of-sleep.html

https://otty.com/blogs/sleep-advice/the-power-of-sleep

https://www.sleepfoundation.org/how-sleep-works/sleep-and-social-media

https://www.webmd.com/women/features/martha-stewart-best-and-worst-health-habits

https://www.healthline.com/health/biphasic-sleep

https://www.femalefirst.co.uk/celebrity/Mariah+Carey-6509.html

The post Are Sleep Cycles the Secret to Success? first appeared on MUMFORCE.