Emma Lovewell is back in the gym after baby! In a new social media post the celebrated Peloton instructor flaunts her post-baby body in a a t-shirt and bike shorts during a workout in her home studio. “The general rule is that you can start working out at 6 weeks postpartum. But you don’t have to start at 6 weeks, you can wait longer,” she writes in the post. “I’m choosing to take my time but also excited about getting stronger. These were some of my first workouts since Sky was born (besides walking, hikes, and carrying a heavy AF car seat around). 10 min postnatal core (yes it’s weird taking my own class, but I thought it was cute to show Sky her mama on the screen) 20 min @rebeccakennedynyc beginner full body from the beginner strength collection 10 min yacht rock Lane Break cool down. I felt proud of myself for moving my body, no matter how short or simple it was. Feels good to sweat and move!” How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.
On her blog Emma shares her top diet and fitness tips, starting with healthy eating. “If you want to see and feel change, you have to change not only what activities you’re doing but also what kind of food you’re putting into your body,” she says. “I’m not here to give you a meal plan, or a new diet, but if I’m starting a new routine, I want to see results. So I usually have to make some changes to my diet.” She herself cuts out bread and pasta, and starts eating more complex carbohydrates like sweet potatoes, vegetables and fruits. “I completely stay away from processed foods, and I limit the amount of dairy I consume,” she continues. “If you want to make some small but effective changes, try cooking most of your meals, and eating whole foods and vegetables (baked salmon, roasted broccoli, and sweet potatoes for example. Or a healthy bowl!)”
Next, create a routine. “Check your schedule and put in time to do the work. If its rolling out of bed and doing a 10 min core workout in your pajamas right when you wake up at 7am, then do that! And plan for that. Set up your mat next to your bed before bed, and set your alarm. If you commit to the same time each day you’re more likely to do it!” she says.
Her next tip is finding your community and leaning on them. “We need people to help us stay committed and to talk about what we’re going through. Find your community who has similar goals as you, and chat with them often. How are you feeling after a week of this new program? What are some helpful tips that you’ve learned, that you can share with your friend? What have they learned and can share with you? You’re not suppose to do this life alone, so use your team and your people!” she writes.
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Next, she suggests documenting your progress. “Whether that are photos/selfies before, during and after the program, or keeping a journal to document what you’re doing and how you’re feeling. You can keep a journal to write down your meals and activity and then also pay attention to how you’re feeling. Were you low energy? Did you eat enough that day? Were you feeling amazing? Then write it down and document it! Social media is a great way to hold yourself accountable, and keep documentation of your new program,” she says.df44d9eab23ea271ddde7545ae2c09ec
Finally, celebrate your successes. “Did you finish the first week of your program? Or did you finish the entire program? Now it’s time to celebrate! Don’t be shy. We need to acknowledge our accomplishments and include the people who supported you along the way. Also, CONGRATS! And keep going!” she says.
It all started with an ambitious shopping list of a woman looking for a husband that my friend sent to me. The single and searching woman wanted a man who can cook, earns ten million naira monthly and is good in bed, of course. The lucky dude should be handsome, romantic and God-fearing. I responded to my friend that “It’s a legitimate list”. No, “it’s illegitimate”, he responded. How? He zeroed in on the “good in bed” part. He insisted that ‘good in bed’ is relative. I vehemently disagreed. If a man is not good in bed, he’s not good in bed. Even he will know. A good lover proudly flaunts his prowess. He does not leave his woman in doubt. A man once told me that the best way to shut the mouth of an angry woman is by thoroughly ravishing her.
‘Take her as many times as possible. Let her pant, sweat and run away from the bedroom. Do her well. I don’t understand men who say their wives are angry with them, keeping malice with them for weeks. If you are making love with her regularly, the matter will settle.’
Now, that’s a man who can give a good account of himself. If he’s not good in bed, how will Madam feel the heat? If a man is a once-in-a-while or monthly lover, how can he thoroughly ‘do’ his wife? So, I told my friend, the definition of ‘good in bed’ is clear. At least, if the man doesn’t know, his woman will know, and we are the one who grade men. My friend must have gotten a tiny bit angry.
‘Wetin? Shouldn’t a woman be good in bed too??? Note the three question marks. Mark of anger, I know.
Okay, both man and woman should be above average and meet each other halfway in bed.
‘We men labour too hard on you women’
Imagine! So women don’t labour hard under men?
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That’s when he threw in the Apala Maestro, Ayinla Omowura’s line.
‘Pekele pekele, ise oru kii se ise kekere”
I laughed out loud. Translation: ‘The work that men do at night is a lot of work, it’s not child’s play’
Seriously, do men do all the work? No, it’s a partnership. It’s a joint venture. That’s what makes a ‘night shift’ sweet. Sure, in most cases, on many nights, men do the ‘heavy lifting’ but my friend insists that it is the hard work that shortens the life-span of men. In other words, sex kills men. Without saying it in so many words, my friend was saying. ‘Only men die during sex.’ Trust me, I fired back.
‘Women die in action too’
He retorted, ‘women die of excitement, not exhaustion’. See me see trouble, what’s the difference? Both excitement and exhaustion can wear out. Orgasms can make the heart fail and we all have hearts, right?
I must, however, reluctantly agree that more men die during and after sex than women. Maybe we are more careful and do not have sex to impress.
Men should really watch their bad habit of wanting to ‘go harder’ even when their bodies are balking. Why should a man die trying to impress a woman? Those who have been reading me know that I do not support men dying in active service. All smart men should serve diligently but leave the arena alive. That way they can serve some more. It is absolutely unwise to die on the pitch.
Think of it, if a man who is in the service of three to four women die in the bed of one of them, how fair is that? What becomes of the other parties? They all start looking for new investors? No, it’s not right.
But on a serious note, nobody should die having sex, man or woman. The reason why more men die in active service is because they do not listen to me. They do not listen to logic. The duties of a man outside the bedroom are already plenty. To fend for and defend a family is already a lot of work. The hours a man puts into their careers and businesses all day is enough to kill a horse. Add that to the number of things he has to worry about. The number of people waiting on him to fix their problems. His life after hours of work should be relaxing and pleasureable. It should not be about overreaching himself. It should not be about popping blue pills. But who is listening to me or heeding this sane advice? Not the older men. No, they want to win sex championship. They want to impress their sweet sixteens. It is their way of convincing themselves that they are enjoying life. If you ask me, sex championship men confuse me just like the ones who drink wine or whiskey that is not sweet, beer that smells and looks like urine and everything that gives them pounding heads or hefty headache the following morning . I’ll never understand how all that mean enjoyment. Lagos people call it ‘Faaji’. How is pain pleasurable unless a few screw are loose or loosening in your head or mind?
Enough of the digression. Let’s leave the Faaji men to their enjoyment and their blue pills. I hear women are doing it too, mixing stuff, popping pills, drinking herbs to enjoy sex. What’s going on here? I also heard that it is not just to satisfy their husbands, that these women are doing sex till death. It is the thing about the ‘forbidden’ apple and dying in active service that we cannot ignore. Note, you rarely hear men dying on top of the women they married, the real owner of the equipment. Now the women are also titrating chemicals to satisfy men who are not their husbands. I hope we are all appropriately and adequately shocked.
Imagine this, a mother of five died somewhere in Ekiti after sex with her lover. The heartless bloke dragged her body into the bush and dumped her there. Another one died and was left to be discovered by hotel cleanerd.
Now , I’m not insisting that all sex-till-death are consequences of blue pills and sachet concoction. Indeed, I am more concerned with the carelessness and levity with which we all treat our health generally
As we get on in years, we all should reduce the number of times we go to battle. A wise warrior knows when to step back and acknowledge his humanity. No man is cut or designed to do the things he used to do at age 30; no, not at 65. If he tries it, he may end up at best in the intensive care unit. Chances that he will end up in the morgue is quite high.
As for my ladies, stop ‘falling my hand’ by letting a man, or worse still, a small boy, drive you to death. If you love a particular dish or meal, you do not and should not eat it all in one sitting. Eat slowly, neatly and nicely so you can eat for a long time. Don’t gulp it or you will choke and when you do, there will be no tomorrow.
My guys, my girls, make sure you are in good shape for physical exercise. Check your blood pressure , heart rate before you convince yourself that you are fit for sex. Don’t kill yourself trying to prove a foolish point to people who will turn around to mock you for expiring in a woman’s secret place
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A change in season is often marked by a rise in infections and a fall in immunity. Now that we are closer to bidding farewell to sunny summer and going forward to the colder months of the year, it would be a good time to keep a check on our immunity. There is one vitamin important for our immunity that we produce with the help of direct sunshine. This is vitamin D, also called the sunshine vitamin. Getting exposure to sun can be easy in summer. However, since one may not get enough sunlight in winter, the NHS (National Health Service) UK is advising people to boost their intake with supplements and vitamin D-rich foods between October and early March, reported Express UK.
Highlighting the importance of vitamin D, the NHS advises, “Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter. People at high risk of not getting enough vitamin D, all children aged 1 to 4, and all babies (unless they’re having more than 500 ml of infant formula a day) should take a daily supplement throughout the year,” quoted Express UK.
According to NHS guidelines, both children and adults require 10 micrograms (mcg) of vitamin D daily. While numerous vitamin D supplements are available on the market, it’s important to consult a healthcare professional before incorporating any supplements into your routine. In addition to supplements, you can naturally boost your vitamin D levels through dietary choices. Here are some foods that can help increase your vitamin D intake.
In the winter, exposure to abundant sunlight for vitamin D can be difficult. Photo: iStock
Here Are Vitamin D-Rich Foods That You May Consider Adding To Your Diet:
1. Fish
Oily and fatty fish, like salmon and mackerel, are excellent sources of vitamin D. Other fish varieties you can eat to increase your vitamin D intake include herring and tuna. Also Read: PCOS Awareness Month: Why Intermittent Fasting May Not Help You Lose Weight If You’ve PCOS
2. Eggs
Including eggs in your daily diet can help increase your vitamin D intake. Egg yolks in particular are a good source of vitamin D. However, health experts suggest it is best to eat the entire egg for maximum nutritional benefits. Read more about it here.
3. Vegetarian Sources
According to nutritionist Rupali Datta, vegetarian sources of vitamin D are few. “You can add mushrooms, milk, yoghurt, tofu, soybeans, and cheese,” she recommends.
4. Fortified Foods
Consumption of certain fortified foods, such as some spreads, breakfast cereals, and orange juice, can also improve your overall vitamin D intake. However, it is best to check the label and avoid any products with excessive sugar or artificial flavours. Also Read:Struggling With High Cortisol Levels? Try These 4 Ways To Manage It Naturally
5. Cow Milk
Cow milk is a great source of vitamin D and calcium. According to the book ‘Healing Foods’ by DK Publishing, one should drink full-fat cow milk because if you “take out its fat, then its fat-soluble vitamins A, D, E, and K are also reduced.” However, unlike in some countries, UK cow’s milk isn’t fortified with vitamin D, making it less effective as a source.
Note: It is advisable to consult a healthcare professional before incorporating any new supplements or dietary changes, as individual responses to nutritional adjustments may vary.
