Sleepless nights. Weepiness, irritability and drastic mood swings. Periods of overwhelming resentment and anxiety… or worse, numbness. These are not the joys of motherhood you expected when you first discovered you were going to have a baby.

Where’s the beautiful, blissful glow of feeling complete as a woman? The serene calm of feeling your baby’s weight as she’s snugly secured in your arms after nursing? Dammit, what about everything they said in the baby books?

They said there’d be nothing but peace and happiness… Instead you’re struggling to learn how to juggle postpartum depression along with the new responsibilities that come with watching over your baby during what was promised to be the happiest time of your life.

What happened?

Postpartum Depression: What is It?

Motherhood is a life-changing experience for many women that comes with its own unique ups and downs, but it shouldn’t feel this bad. If you’re a new mother whose just had a new baby within the past 12 months but feel any of these aforementioned symptoms or worse, you may be suffering from postpartum depression, a form of depression that affects an estimated 15 to 20 percent of new mothers.

“I Never Knew I’d Be So Miserable”: Baby Blues vs Postpartum Depression Symptoms

Motherhood is an art form that nobody perfects, or is ever fully prepared for, especially in the beginning. Even if you’ve read all the baby books, gone to all the Lamaze classes and purchased the Your Baby Can Read Value Pack, supplements and purchased stock in Hooked on Phonics, nothing prepares you to become a perfectly adjusted mother.

Following your delivery, you’re expected to experience what’s known as the “Baby Blues,” which is a temporary rough patch as you adjust to your new baby. This type of depression is common for some expectant mothers during and after pregnancy.

Postpartum depression, on the other hand, is an extended period of depression where the challenges of adjusting to motherhood feel overwhelming and even numbing.

Katherine Stone at Postpartum Progress reports that women with postpartum potentially experience 6 stages of grief after delivery. In addition to Elizabeth Kubler-Ross’ original five steps (denial, anger, bargaining, depression and acceptance), there’s also PTSD – or post traumatic stress disorder.

At this point, I’m sure you’re thinking, “Nobody told me becoming a new mother was going to be so… miserable! I love my baby. I’m a good wife. I follow all the rules. I’m not a bad person. All this? For why?” 

Honestly, there’s no truly concrete answer as to why postpartum depression affects so many women, and even men. (Yes, postpartum depression in men exists as well.)

Postpartum Depression Help: Exercise as a Natural Treatment

Medication and psychotherapy are standard treatments usually prescribed to help you cope with postpartum depression if diagnosed – but what about natural alternatives? Can anything else help you improve as you work to overcome PPD? According to several experts, exercise is a suggested method of improving your health that can be used in conjunction with medical or alternative treatments.

“Exercise became my natural form of Prozac ,” says FitSugar’s Michele Foley, who’s written of her personal battle with postpartum depression several times. She also mentions that celebrities like Gwyneth Paltrow also use exercise to “filter the mind” and overcome postpartum issues after having children.

Researcher Marc Berman also reported findings of a study conducted that showed taking nature walks improved depression and cognitive function in study participants.

So what does this mean for you?

Well… exercise!

Exercise at this stage of your life is not only good for your physical health, but your mental health too. Yes, you’re eager to get your pre-baby body back – and maybe even show off some of the womanly new curves you’ve gained as a result of having a child or two. However, you’re going to have to kick postpartum depression in the butt – and that’s where kettlebell exercises come in.

Kettlebell Fitness: Fight Flab and Depression

As a new mother who probably spends as much time as possible at home with your baby, finding time to exercise with a newborn or infant can prove to be difficult. That’s why I recommend, in addition to walking, using kettlebells to get in shape and lift postpartum depression. Kettlebell exercises can be done in minutes a day, and burn a high-caloric load – up to 1200 calories per hour. Furthermore, kettlebell training is adaptable to all fitness levels. Whether you’re a natural fitness buff or have never carried anything heavier than a gallon of milk (besides your baby), kettlebell programs are available to assist you with getting into shape.

What I love most about kettlebells is how convenient they are to a busy mom’s lifestyle. Kettlebells are small in comparison to clunky gym equipment, and can be done anywhere in your home, from the kitchen to the living room – even your porch or in the backyard. When you’re done, putting it away is as keep it in the closet away from children who may be curious and want to swing the “cannonball” with mommy too. There’s no need to leave your home and go to the gym anymore once you have one – and they cost a fraction of the price of normal gym membership.

Getting started with kettlebells simply requires performing some research to determine the best starting weight for you. Most women start at 10-15 pounds. I’m currently using a 20 pound kettlebell and plan to advance to 25 or 30 pounds soon. Additionally, you’ll want to look at home fitness DVDs for women’s kettlebell training. Some of my favorites are Lisa Balash’s Kettlebell Bombshell and Andrea DuCane’s Kettlebell Goddess, although I’ve heard some pretty good things about Kettleworx as well.

Fit Yummy Mummy also recently released a DVD kettlebell exercise program for new mothers entitled Kettlebells for Busy Moms.

Ladies, do you find long, slow, distance aerobic exercise boring?

If you answered yes, you are not alone. The truth is that most women hate the thought of having to get on a treadmill or bike, or even run along the road for an hour or more in the hopes of losing weight.

This is a big problem because if you think that running for miles is the ONLY way to lose weight, get fit and shape up, the chances are that you will – like most people – give up after a few long, boring, painful workouts.

The great news is that in this article I’m going to share a few top-secret tips with you that I’ve used to help my clients lose up to 20lbs in less than 6 weeks – with NO running, biking, rowing, or any other sort of cardiovascular machine included.

That’s right – my clients do not use any treadmills or cardio machines, nor do they go running outdoors. In fact they don’t run anywhere. Oh, and our effective fat-melting workout sessions never – EVER take longer than 45 minutes to complete (including warming up and cool down).

WARNING: What you are about to learn in this article may shock you and go against EVERYTHING you thought you knew about fat loss and getting fit. You may be hesitant to believe it or take my word for it because it is the opposite of what most people are doing in the gym. Yet, most people never lose weight or get permanent results, so obviously most people have got things totally wrong…

Why You Should STOP Running to Lose Weight

No Metabolic Boost

It’s important to understand that the essential key to losing fat is to increase your metabolic rate – the amount of energy your body burns each day. The fastest and most significant way to boost your metabolism is through exercise – but only the right type of exercise.

Aerobic exercise – defined as any form of exercise that is performed at a low to moderate intensity usually for an hour or longer, such as, you guessed it, running – is what most people associate with weight loss. Yet how many people who take up running actually achieve a good amount of weight loss?

The problem with aerobic exercise is that whilst it burns fat during the workout (and a very small amount at that) it does nothing after the workout. And if you remember, your metabolism is how many calories your body burns over 24 hours. So, with that said, burning fat for just an hour a day (during your workout) doesn’t have any effect on the other 23 hours.

And here is the juicy truth – there is a way to turbo-charge your metabolism to make your body burn fat for ALL 24 hours in each day… But before I spill the beans on that, I want to give you two more reasons why you should AVOID running if you want to get in shape.

No Toning

If you’re like most ladies seeking fast weight loss exercises for women, I’m guessing you don’t just want to strip away excess fat – you also want to tone and define your muscles. If your fitness routine consists of nothing but running then unfortunately you aren’t going to get any toned arms, stomach or shoulders. Your legs may get a little toned, but not much.

Maybe you do include some specific toning exercises for your tummy and arms after you’ve finished running. However, this just adds necessary time to your workout and keeps you in the gym for hours each day. By the end of this article you’ll know how my clients burn fat AND tone up their muscles at the same time, and get in and out of the gym before most people have even finished their ‘warm up’ on the elliptical machine.

Bodyweight Workouts: What Really Works for Women

So, what really works to melt body fat in half the time it takes to go running? Basically, the key is to make your workouts shorter, and more challenging. Using resistance / toning based exercises with very short rest periods in between is by far the best and fastest way to boost your metabolism. By doing this you’ll burn the fat and tone your stubborn areas all at the same time.

By far the most effective way that I – and many of the world’s top coaches – to boost your fat-burning metabolism is to use a combination of bodyweight exercises for women in a circuit format. This means that you choose a number of bodyweight toning exercises and perform them in sequence back to back, resting only a short time between each.

Body weight exercises work so well for women because they require you to use your lower body, upper body and core muscles all in one go. This burns a HUGE amount of calories and allows your main workout to be done in less than 30 minutes.

And best of all, bodyweight workouts give you NO excuses not to get in shape – you can do them anytime, anywhere and no equipment or gym memberships are needed!

Bodyweight Exercise for Women: Sample Routine

Here’s a sample bodyweight metabolism-boosting circuit for you to try right now:

Bodyweight Squat x 10 repetitions

Rest 30 seconds

Push Ups (beginners on knees) x 8 repetitions

Rest 30 seconds

Hip / Glute Raise x 10repetitions

Rest 30 seconds

Plank x 30 seconds

Rest 60 – 90 seconds and repeat 2 – 3 more times.

Bodyweight Workout Routines for Women Work!

Let’s face facts – running as an exercise routine for weight loss for women is an outdated method that was suggested decades ago with no research or proof to back up its effectiveness. Now, the top trainers and athletes in the world have been relying on shorter, more intense metabolic workouts for the last few years and have kept it as their ‘secret weapon’ to burn fat and develop strong, toned muscles in half the time.

Now I’ve passed this information onto you so you have no excuses to get in the best shape of your life. What’s more, you can do it from your own home and don’t need any equipment! You can breathe a huge sigh of relief, as you now have permission to step off the running machines and stop spinning your wheels!

Author Bio:

Justin Devonshire is a women’s fat-loss & body-toning expert. He is the owner of Bodyshape Fitness – Personal Training & Bootcamp, which is run in both the UK and Cyprus.

For more weight loss, toning & motivation tips plus a FREE Little Black Dress Transformation Guide book for women, visit the Bodyshape Fitness Blog.

Q&A with Kettlebell Enthusiast Michael Margulies

Kettlebells, a type of weight that can be used for a wide variety of movements, come in a wide variety of weights and are compact, convenient and affordable alternatives to bulky at-home exercise equipment or limited gym memberships. These strength training workouts combine cardio and weight lifting and can burn up to 1200 calories an hour, making this form of exercise ideal for busy mothers seeking fat burning workouts to help them lose weight and get back into shape after giving birth.

Why do kettlebells work so much for busy mothers – and women in general?

“The best workouts for moms are really the same ones that work for all women,” Rigsby says. Several experts, including Pavel Tsatsouline and Lisa Balash also agree that kettlebell training workouts improve upper and lower body strength, increase flexibility and help women improve their dynamic full body strength – the kind of strength needed when performing everyday tasks such as carrying and lifting small children and groceries, things that are all part of a day’s for busy moms like Rigsby herself.

Men’s Holiday Gifts for Kettlebell Lovers

Enter the Kettlebell 
Pavel Tsatsouline’s pivotal kettlebell program provides a challenging workout for men of all fitness levels. If he’s just getting started with kettlebells, chances are he’ll enjoy referring to Enter the Kettlebell in either DVD or book format to develop all-purpose strength and keep his routines tight.

TRX Training with Kettlebells

Vibrams 5 Fingers 

Since their release to the public in 2008, Vibrams FiveFingers have been excellent tools for strengthening the wearer’s feet and making them naturally stronger and healthier. While the protection of a sneaker is ideal for most workouts, FiveFingers are specifically praised by kettlebell fitness experts for their ability to mimick the movements and challenges of working out barefoot, which is important for stability and development throughout kettlebell routines.

Some Gift Ideas for Kettlebell Fitness Lovers

Kettlebell jewelry – Kettlebell jewelry is a unique idea for the girya-lover in your life. Fashletics handmade jewelry is created from the owner’s passion for fitness, competition and the desire to empower others committed to a fit, healthy lifestyle. A badge of honor and expression of strength, owner Sarah Wilson, a certified CrossFit trainer, say each piece is designed to motivate and inspire the fitness lover in your life. Featured in the picture is a Kettlebell Charm Necklace coupled with a “Believe in Yourself” charm set on a steel bead chain.

TRX Suspension Training - Powerful, dynamic and taxing, TRX suspension training is popular for strength trainers and professional athletes. “TRX^® designs and sells original physical training products of innovative design and premium quality construction, including Suspension Training^® and Rip^™ Training equipment, education and exercise programs that are changing the way athletes train for sport, soldiers train for combat, physical therapists rehabilitate patients and exercise instructors tra

in their clients.” (Source: TRX.com)

TRXTraining.com – The Fast, Effective Total-Body Workout! Click here!

Kettlebell Fitness Gear – This holiday season find unique gifts to fit any personality – even kettlebellers – at CafePress. CafePress features a wealth of creatively designed gifts that are one of a kind. If you’re not impressed with what you see, you can even go ahead and upload your own design for a gift they can’t find anywhere else.

In addition to using custom outlets like CafePress, consider searching for kettlebell workout apparel at retailers such as Lady Foot Locker, NikeTown, trendy designers such as Armani Xchange, Sean John, FinishLine and more.

Since this is Black Friday and the kickstart of the holiday season, don’t hesitate to buy kettlebells or kettlebell gifts online for the best savings. As the season continues, some more  great gift ideas for kettlebell lovers of all ages, fitness levels and health needs will be posted and featured to help you find the best gifts online this shopping season.

Black Friday & Holiday Coupon Codes

• TRXTraining.com-Free BONUS GIFT On All Orders Over $250! Thru 11/28/2011! Click Here!

• Guys! Get your 6 pack faster with BistroMD’s Diet Meal Delivery program – Nutrition to enhance your training!

• Free Shipping at Big Fitness!

• Save Up To $100! Save $25 when you spend over $200, Save $50 when you spend over $350 and Save $100 when you spend over $500.

Why Kettlebells, Pilates & Yoga = Perfect 3Some

Pilates and Yoga have long been praised for helping individuals improve their balance, muscle tone and total body coordination through the use of structured movements that use bodyweight to develop lasting body strength. While Kettlebells require the use of equipment, like Pilates and Yoga, kettlebell exercises can be performed nearly anywhere in the world as they’re relatively small pieces of fitness equipment.

Kettlebell training forces you to employ similar focus and attention to presence in the moment the same way you would while performing a Pilates movement or moving through a yoga flow.

Kettlebells and Yoga

Kettlebells and yoga “help align, balance, strengthen and power the body,” creating a healthy, functional physique that withstands the demands of regular to rigorous lifestyles, according to Abby Corriveau, RYT, RKC. Integrating yoga and kettlebells in a structured routine will help you build lean, sculpted muscles that don’t require you to lose the full range of muscle or flexibility necessary for a healthy and unrestricted lifestyle.

Kettlebells and Pilates

Pilates strengthens and stretches body muscles with bodyweight-based movements. Designed for improved physical and mental well-being, Pilates movements are largely employed by dancers and other aerobic professionals to give more awareness and focus to body movements by fostering one’s sense of presence in the moment. Kettlebell movements such as the Swing or Snatch require the user to focus on the present moment for effective results that improve their overall fitness levels, helping to develop strength, balance and increased bodily awareness at all times, not just during exercise.

Integrating Yoga, Kettlebells & Pilates

Proper integration of kettlebells, Pilates and yoga into a synergistic workout routine has impressive benefits. Expect to improve your posture, sense of balance and core strength when you’re consistent and effective with your fitness. Each form of exercise complements each other, stimulates your mind and body with each new workout, and works together to reinforce and strengthen your core, giving you the ultimate body in terms of strength, function and physique. Improved breathing, poise and focus throughout your day will also develop as a result.

If you’re interested in getting started with kettlebells, Pavel Tsatsouline’s Enter the Kettlebell program is highly-regarded as the “go-to” kettlebell fitness guide for kettlebell users of all levels. Discover Pilates, Kettlebell and Yoga products on Amazon for great prices as well.

By TC Lee

Those of who pursue physical fitness as a lifestyle or career
have no doubt heard of Russian kettlebells, as they are
increasingly popular and can be incorporated into a workout
routine. Whether you are a gym rat, CrossFit junkie or
stay-at-home mum, kettlebell training exercises can help you
burn fat,build muscle, increase stamina and flexibility, and
transform your figure. Everyone wants to compare kettlebell
training to find out which progrom might work the best for them,
but in truth, all you really need is the right knowledge and
insights to help you achieve your goals. Use the following
kettlebell training tips collection and you’ll be all set.

Master the Basics First

The first thing you want to do with kettlbells isn’t jump right
into all of the advanced movements. You want to master the basic
kettlebell movements first, because they are going to be
incorporated into many other exercises, and will form the
foundation of your technique. The single best kettlebell
training tip you might ever find is to simply take as much time
as necessary in order to master the basics. When you compare
kettlebell training routines and programs, you’ll see that the
foundation of many of them is the kettlebell swing, and from
there, the upper body moves require you to perform a kind of
kettlbell power clean. Therefore, your first mission must be to
master the kettlebell swing, and then the kettlebwll clean, and
then you can move on to other movements.

Cardio and Muscle Building

Another great kettlebell training tip is to remember that these
are great tools to use not only for muscle building, but also
for cardio training. That’s because these intense movements
require a great deal of muscle power, many different muscle
groups all at once, and a lot of continuous effort. You can
really get your breathing and heart rate going, and therefore
kettlebells are also great for cardio programs. A quick 20
minute workout with kettlebells can target many different muscle
groups effectively and can provide real cardio burn at the same
time, as well as use up tons of calories. That’s the most
efficient way possible to go about your training and workouts.

Major Muscle Groups

Spend your time with kettlebells focusing on the major muscle
groups, and you’ll find that the smaller muscles also end up
receiving a great workout as well. Because of the way that they
are utilized, when you compare kettlebell training with
dumbbells, machines, or other tools you’ll see that you target
many different areas at once. Exercises designed for your legs,
back or core may also end up hitting your biceps, triceps and a
variety of smaller muscles and muscle groups as well.

The above kettlebell training tips should be enough to
get you going in the right direction when it comes to your next
exercise session. However, kettlebells are tricky to utilize and
continue working with, and it’s always in your best interest to
find out as much as you can in order to give yourself every
advantage in the fight to get the body of your dreams. When you
need more tips and info, use the links below to take your
workouts to the next level.

About the Author: To find out more about this form of strength
training and get your FREE kettlebell training Video , please go
to this link: http://www.kettlebellbootcamp.com.au/blog

Kettlebell training is the number one way to lose weight in time for your wedding. Whether your goal is to lose 5 or 50 pounds, with a solid plan and committed work ethic, kettlebell training is an honest, solid fitness program that will give you a flatter, sexier stomach, strong feminine physique and even a tighter, rounder tush to show off on your Punta Cana honeymoon.

Kettlebell training is effective because it requires use of your entire body through most of your workout routines. As your body forces itself to remain within its center of gravity while using the kettlebell, you’ll engage your core muscles, giving you better posture and a whittled stomach. The dynamic movement of kettlebell exercises also enforces the use of real-world movements, so you’ll develop functional strength to lift and move things (like new furniture for the house you plan to move into) and enjoy more stamina and endurance (great for those honeymoon nights). Kettlebells are also excellent for sculpting beautiful arms for that strapless wedding gown of your dreams.

Now, I know women are largely concerned about strength training programs that bulk them up. Don’t worry, kettlebells are not meant to give you the brawny, masculine beefhead look you’re probably scared of acquiring, nevermind the fact that genetically, women aren’t naturally equipped to bulk up in this fashion.

Expect kettlebell fitness routines to instead give you graceful, lean, elongated muscles with an extremely powerful level of strength rarely encountered in other fitness programs. You’ll have the body of a dancer with the strength of a Spartan, but unless you really want to, it’s very unlikely that you’ll become a meathead whose biceps are bigger than her fiance’s.

Kettlebell Wedding Workouts for Brides

I’m assuming that you haven’t used, much less heard of kettlebells prior to this article, and therefor are a beginner. My recommendation is that you search for an RKC or IKFF kettlebell trainer who is certified in kettlebell fitness. Working with a trainer as soon as possible helps you get off on the right foot when it comes to using a kettlebell, helping you prevent chances for injuries that come from poor form and kettlebell misuse.

Your kettlebell trainer isn’t required the entire duration of your bridal weight loss routine. You can work with him/her until you’re comfortable using the kettlebell on your own, and then work on creating routines based on your specific needs.

If you’re completely against the idea of hiring a trainer, check out Enter the Kettlebell, which is an extremely detailed and thorough fitness program and kettlebell exercise guide by Pavel Tsatsouline of Dragon Door. Enter the Kettlebell is the program of choice for anyone serious about making an impact on their weight loss journey with kettlebells. In addition to being highly detailed, Enter the Kettlebell is also available with a companion DVD that helps you perfect your form like a personal trainer would.

Bridal Weight Loss: Nutrition & Diet

Trust me, you don’t have to rely on bridal shapewear alone to look great on your wedding day. Weight loss and maintenance is 80% what you eat, so the saying goes. Remember to improve your bridal weight loss efforts by optimizing your eating and nutritional habits. Whether your desire is to look beautiful just for the wedding and honeymoon, or on a more permanent scale, incorporating healthier eating habits is a boon to your program that will last far beyond your special day if you’re consistent and focused. Drink plenty of water, incorporate fresh, leafy greens that are rich in color and swap trans-fatty foods for those with natural mono-saturated fats enhanced with fresh herb flavors.

>> Choosing the Best Bridal Shapewear 

>> Bikini Bodies in 6 Weeks

>> Slim, Sexy & Sleek: Kettlebells for Women