If jealousy and jealous feelings are a problem in your relationship or marriage

If jealousy and jealous feelings are a problem in your relationship or marriage...                                

Could It Really Be Possible That These Simple Secrets Could Help
You Overcome Your Pain, Humiliation, Embarrassment and Constant Struggle With Jealousy and Help You Vanish It From Your Relationship and Life Forever?

The answer for thousands of couples (including us) has been a definitive YES...

Answer these questions below and decide for yourself if these simple secrets will help you as well...

Dear Friend,

You're here because either you or your partner is jealous and this jealousy is painful enough in your relationship and life that you're finally ready to do something about it.

We're relationship coaches Susie and Otto Collins and you may not know us yet, but we're experts on helping people like you overcome jealousy before it ruins your relationship and life.

We created this website because we want to help you get rid of the jealousy that's causing so much pain, misery and uncertainty between you and the most important person in your life.

In order to best help you do that, we'd like to ask you a few questions about jealousy and your relationship.

This will only take a moment and don't worry...

These questions and your answers are for your eyes ONLY as a tool for discovering just how BIG the jealousy problem is for you in your relationship and what your next steps are for overcoming it.

So, take a deep breath, relax and answer the following questions as openly and honestly as you can...

	Have you ever accused your partner being with someone else--even if they adamantly deny it?
	Have you ever lost a relationship in the past because of jealousy?
	Are you insecure, suspicious or not trusting of your partner or spouse?
	Have you ever wondered whether this jealousy and lack of trust is truly justified or not?
	Have you ever checked up on your partner by looking through their cell phone, computer, email, purse, briefcase etc. to see who they may be communicating with that you don't know about?
	Have you ever accused your partner of dressing too provocatively or too nice for the occasion?
	Have you ever accused your partner of "flirting" or being too friendly with someone else?
	Has your partner ever suggested they might consider leaving the relationship because of your jealousy?
	Do you ever call your partner when you're feeling anxious just to make sure they're not with someone else or doing something they shouldn't be doing?
	Do you ever feel that your partner is looking at and paying too much attention to other attractive people when you go out?
	Have you or your partner ever lied about where you were, who you were with or what you had been doing to prevent another fight or argument?
	Do you find that you're still angry or upset about being cheated on either in this relationship or one in your past?
	Have you ever thought that because of your jealousy, you might actually be going a little crazy?
	Have you ever wished you could talk to your partner about your feelings without them blowing up and getting upset?

If you answered YES to any of the above questions, then your jealousy is much bigger than what would be considered "normal."

The "green-eyed monster" called jealousy can and will destroy your relationship or marriage if you don't do something to stop it in its tracks.

If you're at the end of your rope because of jealousy, hang on a minute because...

There IS a way to eliminate the shame, insecurity, and self- doubt.

You CAN overcome the jealousy, get your life back and enjoy the healthy relationships you deserve... And it's easier than you think!

How do we know this?

In the early days of our relationship--long before we were highly successful Breakthrough Relationship Coaches--we had our own struggles with jealousy.

We've been there, maybe exactly where you are right now. In fact, things got so bad, we didn't think our relationship would survive. It tore us apart-- made us question ourselves, we felt unloved and it caused a great deal of unnecessary turmoil.

We don't know how jealousy comes up for you in your relationship or marriage-- but in our particular situation jealousy came at the worst possible moments...

For example...

We would be out at a restaurant, a social gathering, a party or a get-together at a friend's house and Susie would see Otto talking to someone else--especially another beautiful woman--and her whole body would start to tense up, her heart would start beating faster (and not in a good way), her mind would start racing and then she'd start seeing and imagining the worst possible scenarios in her mind.

It wasn't that Susie didn't trust Otto.

She did.

It's just that these jealous thoughts were like scenes from a bad movie that she couldn't get out of her mind and the worst part is that they would seemingly come out of nowhere and just "blind" her to the point that this was all she could think about and focus on.

Her jealous thoughts were enough to drive any sane person crazy.

When these thoughts would come up, she would start saying things to herself like... "He's going to leave me for someone else--someone younger, more beautiful, more fun, sexier, more outgoing, more 'spiritual'."

You name it and she thought it-- and as we just said a moment ago--it very well could have totally ruined our love and relationship.

Jealousy was so intense that neither one of us could really be who we were and this was awful. 

Otto was always trying to reign himself in and not really be his normal, outgoing self when we would go out.

He didn't feel like he could talk to as many people as he would like in social situations out of fear of how Susie might react.

Because of the tension that the jealousy created for the two of us, we also weren't nearly as connected as we would have liked and our intimacy suffered.

Communication was strained, we both felt like we were always walking on eggshells and there was even an underlying tension when we had sex (after all, it's hard to have deep connected, passionate sex with someone who is always accusing you of doing something that you're NOT doing.)

We could have split over this but the good news is, we didn't...

We found a solution for these painful, agonizing feelings!

We discovered the exact steps to take to save our relationship and remove the JEALOUSY out of our lives forever. And you can too!

Now at parties, get-togethers with friends or social gatherings, Otto is the one coming to find Susie -- wanting to be with her, and she's able to have a perfectly fine time NOT watching what he's doing or keeping tabs on him.

As Otto says--"This makes ME want to seek her out and be with her more than anyone at any party we are at... totally changing our dynamic at social gatherings completely."

We're two people (like you) who've lived through this. We struggled with the apprehension, heart-break and uncertainty in our relationship.

But you know what?

Our relationship used to be filled with jealousy and now we have a close, connected and incredibly passionate relationship that we wouldn't trade for anything.

We ended our miserable nightmare and so can you.

Since you're reading this, we believe you're already much smarter than most people and ready to get rid of the unhappiness in your life.

Many people would have already clicked off this site.

But you're still here, because you hear that small voice - the one inside that whispers to you every single day. The same one that keeps you awake at night saying...

You were meant to have a life FREE Of JEALOUSY!
 

Why Jealousy isn't your fault
and what you can do about it...

Maybe your partner has given you plenty of reasons to cause you to doubt their love, honesty, faithfulness and desire to be with you--and maybe they haven't.

Maybe you've been in other relationships where you've had a partner or spouse who's lied to you or cheated on you.

Maybe you've seen firsthand relationships (maybe your parents) or marriages of people you know, love and care about be totally destroyed because of lies, cheating or an affair or infidelity.

Regardless of whether any of those things are true for you...

If you want to know why being jealous is such a huge issue in relationship today, you don't have to look any further than your favorite media outlet.

We are all being constantly bombarded in movies, television, books, magazines, newspapers, emails, music, and on the internet with the message that everyone lies and cheats--especially in committed relationships and marriages.

The airwaves and other media outlets are filled with real and made- up stories of infidelity and betrayal.

If you hear enough of those media messages over and over (and ALL of us have), it's only natural that you're going to start putting a question mark in front of everything your partner says or does. You might even be tempted to lie or cheat because it seems that "everybody's" doing it and it's somehow acceptable.

Because of all of these messages (plus maybe what happened in your past), it's no wonder you have all these jealous thoughts that you can't seem control!

So, what can you do to get these jealous thoughts and feelings under control?

Here's a technique we want to teach you right now that can help you stop jealous thoughts in 3 minutes or less.

The "3-Minute Jealous
Thought Stopper"
 

We created this technique to help our Relationship Breakthrough Coaching clients get some "instant relief" whenever those jealous thoughts rear their ugly heads (which is usually at the worst possible moments).

We call it...

The "3 Minute Jealous Thought Stopper."

You'll want to use this when your jealous thoughts are creeping in and running your life--and you feel out of control.

Remember, jealous thoughts are a habit and they can be changed.

Here's how to do the "3 Minute Jealous Thought Stopper"...
 

1st-- SIT-- Sit in a quiet place. (The bathroom will do).

2. SETTLE--  Close your eyes, take a few deep breaths, bringing your breath into your feet so that you feel grounded and connected to the earth. Feel yourself slowing down and your breathing deepen. (Maybe 30 seconds)

3. AWARENESS--  Come into awareness of your jealous thoughts in this moment. (What exactly are you thinking? You might even want to ask yourself... "I'm thinking that_______)." And then fill in the blank with what you're thinking. No judging!

4. ASK-- Ask yourself if you know your jealous thoughts to be true--absolutely true. What evidence do you have to support these thoughts? Whether you think your thoughts are true or not true, bring your attention to your heart or gut area and
feel the sensations in your body. (What are you feeling in your body? Is there tightness, a big knot, emptiness, heaviness?)

5. ALLOW-- Allow your sensations to be there without judging them and breathe into that area of the body. (If you feel heavy in your heart area, breathe into that heaviness until the sensation softens. If you feel a "knot" in your gut area, breathe into that knot until it starts to loosen.)

6. REPLACE-- Replace the jealous "movie" running in your head to one that is more in alignment with what you want in your life--because the reality is that both outcomes are possible.

Here's why the "3 Minute Jealous Thought Stopper" works and an example of how to use it...

If you know that your jealous thoughts aren't true but you see yourself being cheated on or your partner leaving you anyway, replace that movie with a favorite memory from the past with your partner or special moments between the two of you that are happening in the present or could happen in the future.

Here's why this incredibly simple technique of "running a new or different movie" in your mind when jealous thoughts come up is so amazing...

It's an absolute scientifically-proven fact that your brain cannot tell the difference between seeing something that's real and seeing something that you only imagine in your mind's eye.

Why else does your mouth actually salivate when you imagine yourself cutting open a fresh lemon and opening your mouth to take a big bite of it?

It's your body's reaction to something that you only imagined.

The same is true of jealousy.

When you imagine your partner wanting to be with someone else (or whatever keeps you up at night), you are running and re-running that movie until it becomes very real to you.

If you want to change this movie that is manufactured in your brain, our jealous thought stopper can actually dissolve it--and help you to stop being jealous.

The truth is...jealousy is a habit and it's a habit that can be broken.

For 21 days, every time your jealous thoughts come up, do this technique and you won't believe how much ease you will begin to feel.

This is one of the techniques that Susie used to help her put an end to jealousy that was between us and we know it can help you too.

 Prepared by SRS...

How to Have a Good Family Life

How to Have a Good Family Life

Despite the perfect picture families that always seem to loom over us on television, posters and bill boards, there are many more complexities and dynamics to families than all smiles and laughter. All families are different, and all families have their own issues, but with the right amount of work and determination, you can make your family life the best it can be, by developing your relationships and learning more about yourself and your relatives. No one's family life is perfect; but you can make your's good, so why not?

The Way To Happiness The Way To Happiness: Non-Religious Moral Code. Watch Online Videos. TheWayToHappiness.org

How To Raise A Child Principles to Bringing up Children. Try Our Free Online Course Today. VolunteerMinisters.org

Woman of Influence Women who strive to balance their professional careers & family roles www.america.gov/amlife/people.html

Stop Jealous Thoughts 3-Minute Jealous Thought Stopper Technique Shows You How www.NoMoreJealousy.com

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[edit] Steps

1.     Respect your parents. Do this not just by giving them respect, but by listening to what they say and trying your best to make them happy. Realize that you may be able to choose your friends, but you're born to your family. If there's nothing you can do to please your parents, you'll be happier if you just accept it for now and focus on pleasing yourself. Making others happy is secondary to being happy yourself. And things do change over time.

2.     Realize that life is not always going to go smoothly. Try to face the "ups and downs" in your family life with positive thinking and a cool mind. But your family doesn't have the right to make you miserable just because they're family. Try to get along, but if it doesn't work, let it go.

3.     Try to compromise whenever and wherever it's possible. When you see that the people who you love most are happy, you will have a feeling of great happiness. You will have to compromise a lot in life; family is the first environment to begin learning this important skill, amongst people who know you best and can guide you with their reactions, thoughts and suggestions. Even the things they don't tell you become a learning experience.

4.     Give occasional gifts to your family members. Surprise gifts can be great because most people love them. The best gifts tend to be the ones you make yourself, or put a lot of thought into. Also appreciated are gifts of your time; doing tasks around the house that haven't been done for a while such as painting touch-ups, restoring missing door handles etc. and clearing away clutter.

5.     Be honest with your parents, but bear in mind that they don't always need to know everything. If you get along well, you can open up, but if you don't, avoiding tender subjects can keep the peace. Sometimes saying nothing can be better for a family relationship than saying everything. Family is forever. Why fight about the little things?

6.     Feel free to communicate with each and every person in your family. Listen to them when they want to say something; try to be with them when they need you. Bear in mind that the needs of your family don't outweigh your own. Give them your time and love, not your life.

7.     Dedicate a slot, it may be once a week or once a month in which you have a 'Family Time'. This could be anything, watching a movie together, playing a game, going out on a trip, but make sure it is something everyone will enjoy.

8.     Eat together. Modern-day life makes this virtually impossible to do, however, it really does change your family life dramatically -- for the better.

9.     Make time for siblings. They know you best, and they will tell you the whole truth, even when you don't want to hear it. As we grow up, our relationships with siblings may not be as strong as we think, but when you're older you may find yourself grateful for the work you put in now. Be supportive, encouraging and honest.

10.  Accept that your relationship with your family depends on both you and them. If they can't meet you halfway, you will be happier if you don't spend all of your energy making all the effort.

 Prepared by SRS...

“HOW TO DEAL WITH DIFFICULT STAFF”

“HOW TO DEAL WITH DIFFICULT STAFF”

Poor staff performance and 'problem workers' are some of the trickiest things to be dealt with in the office. It's difficult to balance morale and productivity in the optimum way for office success, and as a result I often hear of managers turning a blind eye to poor staff performance, fearing that drawing attention to it will cause problems in the atmosphere and work environment.

The truth is that avoiding dealing with problem staff is often the worst thing you can do. If you turn a blind eye, the rot can spread to the other apples. If a member of staff is consistently late, for example, and nothing is seen to be done about it, then why should other staff members keep up high standards of timeliness? Inevitably, a rot sets in around the office and poor staff performance becomes the rule rather than the exception! Even if it is something that others are unaware of, like plummeting productivity, it is still something that should be dealt with as soon as you become aware of the issue - intervening in a timely manner will hit the problem on the head early on, and prevent it from spreading and causing resentment and ill feeling. After all, problem employees may not realize they are doing anything wrong unless you intervene, and doing this early can act as a wake-up call to improve staff performance before it's too late!

So the first step of dealing with problem staff or poor performance is to inform them of the problem. Naturally this should be done in private to avoid shaming them in front of the others (this will cause major resentment), and the issue should be explained clearly so there is no grounds for misunderstanding. If they have a reasonable excuse for a drop in form (severe illness in the family or problems at home) then you should endeavor to be understanding and come up with a compassionate solution - see how you can help the employee return to standard. If they have no reason, you need to reiterate (or in some cases, iterate) clearly what your expectations are from them - after all, if they don't know what they are it can be impossible for them to be met! If you have a problem employee, you don't want to wait until their annual review to tell them what goals they should have met!

The next phase is actually helping them to meet your outlined expectations. In the case of something like consistent lateness this is easy to monitor, but with something more abstract - like quantity and quality of work, it's harder for both you and the employee to keep an eye on things. For this reason, you may need to consider the following things when managing poor performance in your staff:

Plenty of Feedback

Positive, constructive feedback is a good idea to give your employee an idea of whether they're heading in the right direction or not. Let them know clearly what's improved and what still needs to be tightened - it should be specific, detailed and timely.

Possible Supervision

Problem employees often require direction and for employers to work closely with them in order for them to reach their potential. Both parties should understand that this hands on approach to managing poor performance is with the ultimate goal of the employee working competently independently of constant supervision.

Additional Training

In some (but by no means all) situations, the employees underperformance may be through no fault of their own, and they may as a result require extra training in order to reach the standard of skills and competency stipulated in their goals.

Checklists

Depending on the type of problem employee you have, you may find checklists to be of use. These are particularly useful for problem staff who struggle with their timekeeping and priorities, it allows them to stay focused on each task and organize their workload.

Positive Reinforcement

Having already been highlighted for doing something wrong, it is essential you redress the balance when the employee's performance improves. Positive reinforcement - telling the employee you're pleased with their work can make someone's day, improve their happiness at a company and - most importantly - make them more likely to deliver a repeat performance. Let them know that this is the sort of thing you've been hoping for.

Set a Period of Evaluation

One of the most important areas of dealing with problem staff is setting a period of evaluation. Put in writing the problem, the improvements you hope to see made, and the timeline for this. Close with the disciplinary actions that will be taken if things are not improved (and maintained) - all the way up to dismissal if there is no improvement.

Whatever you do, don't just make firing your employees your automatic response to poor staff performance! You need to work with the employees to try and resolve issues, and give them fair warning that their job is in danger, otherwise you are leaving yourself wide open for litigation. It may seem a lot of work, and easier just to let it slide initially, but failure to act early will cause the problem to get worse and worse, and potentially for discontent to spread within the office environment. Follow this procedure when managing poor performance, and there's no reason why your productivity shouldn't recover from the slight dip!

Iain Mackintosh is the managing director of Simply-Docs. The firm provides over 1100 legal documents and small business templates covering all aspects of business from holiday entitlement to managing poor performance. By providing these legal documents (with content provided by leading commercial lawyers, HR and health & safety consultants) at an affordable price, the company intends to help small businesses avoid costly breaches of regulation and legal action. Article Source: http://EzineArticles.com/?expert=Iain_Mackintosh

 Prepared by SRS...

Benefits of Pregnancy Exercise

 

 Benefits of Pregnancy Exercise

 Exercising regularly is beneficial because it helps build your bones and muscles, increases your energy level, and keeps you healthy. Exercise during pregnancy has the added benefit of helping you look and feel your best at a time when you're experiencing many changes in your body.

Read the following information from the American College of Obstetricians and Gynecologists and learn how pregnancy affects your ability to exercise and how exercising during pregnancy can benefit you.

Pregnancy Changes
Many of the physical changes caused by pregnancy affect your ability to exercise:

Joints
Due to pregnancy hormones, the ligaments that support your joints become more relaxed. Because of this added mobility in your joints, your risk of injury increases. For this reason, you should avoid bouncy, high-impact or jerky exercises.

Balance
As your pregnancy progresses, the extra weight in your belly shifts your center of gravity and stresses your joints and muscles — particularly those in the pelvis and lower back. The result is greater instability, back pain, loss of balance, and increased risk of falling.

Heart Rate
Because your weight increases during pregnancy, your heart has to work harder. Exercise increases your heart rate and the flow of oxygen and blood to muscles and away from other parts of your body. It's crucial not to overexert yourself.

The Benefits of Pregnancy Exercise
Exercising and staying active during your pregnancy can help you with some of the symptoms of pregnancy like feeling tired and sluggish, and gaining too much weight. Exercise during pregnancy is beneficial because it:

• Reduces backaches, constipation, bloating, and swelling
• Increases energy and stamina
• Lifts your spirits and balances your mood
• Improves posture
• Helps build better muscle tone and strength
• Promotes better sleep
• Gives you a sense of control and self-confidence
• Provides you with time for yourself to do something for yourself
• Gives you the opportunity to do some socializing. A pregnancy exercise class is a great way to befriend other pregnant women.

In addition to keeping you fit and healthy now, regular activity during pregnancy also helps improve your ability to cope with the rigors of labor. And after baby is born, it is easier for you to get back in shape if you've been staying fit all along. While moderate and pregnancy-safe exercises are good for you, it's not advisable that you exercise for weight-loss purposes during pregnancy.

Exercise During Pregnancy Excerpted from Pregnancy For Dummies™

 During pregnancy, exercise helps your body in two ways: It keeps your heart strong and your muscles in shape, and it relieves the basic discomforts of pregnancy — from morning sickness to constipation to achy legs and backs. Studies show that the earlier in pregnancy a woman gets regular exercise, the more comfortable she is likely to feel throughout the nine months. Some evidence shows that regular exercise makes for shorter labor, too.

No matter what your particular exercise regimen may be, keep in mind the basic rules for working out during pregnancy. The following is a list of things to consider when keeping up activities as your baby grows larger and larger.

If you have a moderate exercise routine, keep it up. If you've been pretty sedentary, don't suddenly plunge into a strenuous program; ease in slowly.

Keeping up a regular schedule of moderate activity is better than engaging in infrequent spurts of intense exercise.

• Avoid overheating, especially during the first six weeks of pregnancy.
• Avoid exercising flat on your back for long periods of time; doing so may reduce blood flow to your heart.
• Try not to beat yourself up if you find that pregnancy makes it harder to continue the workout routine you're accustomed to. Modify your program according to what you can reasonably tolerate. Listen to your body. If weight-lifting suddenly hurts your back, lighten up. You may find it easier to perform nonweight-bearing exercises like swimming or bicycling.
• Watch how your center of gravity shifts. You probably should avoid surfing, horseback riding, skiing, or any other sport that can cause injury if you're out of balance. Also avoid anything that puts you at risk of being hurt in the abdomen, and high-impact, bouncy exercises that can tax your loosening joints.
• Carry a bottle of water to every exercise session and stay well hydrated.
• Eat a well-balanced diet that includes an adequate supply of carbohydrates.
• Talk to your practitioner about what your peak exercise heart rate should be. (Many practitioners suggest 140 beats per minute as the upper limit.) Then regularly measure your heart rate at the peak of your workout to make sure that it's at a safe level.
• Stop exercising — and talk to your doctor — if you experience any of these symptoms:
• Shortness of breath out of proportion to the exercise you are doing
• Vaginal bleeding
• Rapid heartbeat (that is, more than 140 beats per minute)
• Dizziness or feeling faint
• Any significant pain
• Types of exercising to consider while pregnant

Here's a more specific look at how pregnancy affects the most common kinds of exercise:

• Aerobics: Like running, high-intensity aerobics are not for pregnant beginners. Take a class designed for pregnant women, or take a regular class and modify the workout according to your abilities and limitations. Your instructor should be able to help; make sure that he or she knows you're pregnant. Avoid exercises that require you to lie flat on your back or overstretch your joints. Throughout the nine months, low- or moderate-impact workouts make more sense than high-impact ones. During the third trimester, you may have difficulty keeping your balance all the way through an aerobics class or tape.
• Bicycling: Bike riding is nonweight-bearing — the bicycle supports your weight — and that makes it good for pregnant women. Still, biking entails some risks. As your center of gravity shifts, you may be more likely to fall. Your heavier abdomen can also put stress on your back as you lean toward the handlebars.
  
  Stationary bicycles are ideal because they pose very little risk of falling. In fact, stationary bike riding is an exercise that even the most sedentary woman can begin after she gets pregnant, because she can start slowly and gradually increase riding time as she gets in better shape.
• Downhill skiing, water skiing, horseback riding: All of these activities put you at risk of falling with significant impact, which could injure you or your baby. While they may be fine early in pregnancy, talk to your doctor before doing any of these sports in your second or third trimester. Cross-country skiing is less risky, especially if you're experienced.
• Golf and bowling: They're perfectly okay, but be careful not to overextend or overheat.
• Running/jogging: If you're a runner, you can keep on running. Competitive runners often maintain their training during pregnancy. But if you haven't been running for a while, starting up during pregnancy doesn't make sense. You put yourself at risk of musculoskeletal injuries — knee and hip problems and the like — especially after the body's center of gravity shifts significantly in the third trimester. Better to try brisk walking, 30 to 60 minutes a day, which can also raise your heart rate to fitness range. Many runners find that later in pregnancy, fatigue keeps them from going their usual distance.
• Overheating: Try not to overheat or become dehydrated, and if you feel fatigued, dizzy, faint, or nauseous, by all means stop. On very hot or humid days, don't exercise outdoors.
• Stair-climbing machines: Stair climbing is weight-bearing, but most machines help lighten the load so that it isn't as weight-bearing as aerobics or running. And the stationary machines pose little risk of falling. As your stomach grows, you put more stress on your back muscles. But all things considered, stair climbing is an excellent form of exercise for pregnant women, especially if the room you're in gets plenty of fresh air.
• Stretching and body sculpting: These are fine as long as you don't do them flat on your back or overextend. You don't get any cardiac benefit, but stretching does help you maintain muscle tone and flexibility, which can come in handy during labor and delivery. Kegel exercises, which involve targeting and contracting the muscles of the pelvic floor (around the opening of your bladder and vagina), may not help so much during pregnancy. But afterward, they can make it easier for your pelvic muscles to return to normal, and they may prevent problems with urinary incontinence later in life.
• Swimming: If you swam before you got pregnant, keep swimming now. In fact, swimming is one of the best exercises a pregnant woman can do because it puts no stress on your joints and poses little risk of overheating or losing your balance and falling. However, most doctors advise that you avoid scuba diving because the dramatic pressure changes could have adverse effects on the baby.
• Yoga: Most forms of yoga are fine during pregnancy and may even relieve some of your stress. Many yoga teachers offer special pregnancy classes, but regular classes are also fine. Just avoid lying flat on your back or overstretching.

Exercises to Help You Prepare for Childbirth Compiled by Terri Isidro-Cloudas

 Get your body ready for childbirth with the following exercises from the Mayo Clinic. Check with your doctor to make sure you don't have any limitations before you attempt any of these exercises.

Tailor sitting
You'll find this exercise is not difficult to do, and it feels great. Your body is more flexible during pregnancy, and this exercise capitalizes on your newfound flexibility.

• What is tailor sitting? This is an exercise that strengthens and stretches muscles in your back, thighs, and pelvis, and improves your posture. It also keeps your pelvic joints flexible, improves blood flow to your lower body, and eases delivery.
• How do I do tailor sitting? Sit on the floor with your back straight in the "butterfly position" (the bottoms of your feet together and your knees dropped comfortably). As you press both knees gently toward the floor using your elbows, you should feel a stretch in your inner thighs. Don't bounce your knees up and down rapidly. If you find it difficult at first to keep your back straight, use a wall to support your back. Hold the position for 10 or 15 seconds and repeat the stretch 5 or 10 times.

Kegel exercises

• What are Kegel exercises? The pelvic floor muscles help support the pelvic organs: the uterus, bladder, and bowels. If you tone them you'll ease many discomforts of late pregnancy such as hemorrhoids and leakage of urine.
• How do I do Kegel exercises? Try to stop the flow of urine when you are sitting on the toilet without tightening your abdominal, buttock, or thigh muscles. When you're able to successfully start and stop urinating, or you feel the vaginal muscle contract, you are using your pelvic floor muscle, the muscle you should be contracting during Kegel exercises.
  
  You can do Kegel exercises two ways: either by holding or quickly contracting the pelvic floor muscle. To do slow Kegels, contract the pelvic floor muscle and hold for 3 to 10 seconds. Then relax and repeat up to 10 times. To do fast Kegels, quickly contract and relax your pelvic floor muscle 25 to 50 times. Relax for 5 seconds and repeat the set up to 4 times.

Squatting

• What is squatting? Squatting is helpful during labor because it opens the pelvic outlet an extra quarter to half inch, allowing more room for the baby to descend. But squatting is tiring, so you should practice it frequently during pregnancy to strengthen the muscles needed.
• How do I do squatting? An exercise called a wall slide is especially helpful. Stand with your back straight against a wall, place your feet shoulder width apart and about six inches from the wall, and keep your arms relaxed at your sides. Slowly and gently slide down the wall to a squatting position (keeping your back straight) until your thighs are parallel to the floor. Hold the position for 5 to 10 seconds, slowly slide back to a standing position. Repeat 5 or 10 times.

Pelvic tilt

• What is a pelvic tilt? Pelvic tilts strengthen abdominal muscles, help relieve backache during pregnancy and labor, and ease delivery. This exercise can also improve the flexibility of your back, and ward off back pain.
• How do I do a pelvic tilt? You can do pelvic tilts in various positions, but down on your hands and knees is the easiest way to learn it. Get comfortably on your hands and knees, keeping your head in line with your back. Pull in your stomach and arch your back upward. Hold this position for several seconds. Then relax your stomach and back, keeping your back flat and not allowing your stomach to sag. Repeat this exercise 3 to 5 times. Gradually work your way up to 10 repetitions.

These exercises can yield great benefits with minimal effort. The exercises require no special equipment except comfortable clothes, and a little space to do them.

Pregnancy Exercise Performance Tips Compiled by Terri Isidro-Cloudas

 Most women who perform regular weight-bearing exercise prior to pregnancy note a progressive decline in performance beginning in early pregnancy. Here are some tips from Elizabeth Pryor, MD, to help keep you moving at a rate that's safe:

• Keep it regular. Exercise regularly (at least three times per week) — this is preferable to intermittent activity.
• Easy on the heart. Keep your target heart rate at 140 beats per minute or less.
• Don't lie on your back. Avoid exercise that requires you to lie flat on your back after the first trimester. Such a position is associated with decreased cardiac output in most pregnant women.
• Eat a healthy diet. Pregnancy requires an additional 300 calories per day. Thus, women who exercise during pregnancy should be particularly careful to ensure they're eating an adequate diet, and one that's providing all the necessary nutrients.
• Less oxygen, less intensity. The amount of oxygen available for aerobic exercise decreases during pregnancy. Be aware of this fact, and modify the intensity of your exercise according to your symptoms.
• Resume exercise gradually after pregnancy. Many of the changes of pregnancy persist four to six weeks postpartum. Thus, prepregnancy exercise routines should be resumed gradually based on your physical capability.
• Know when to call it quits. Stop exercising when you feel fatigued and don't exercise to exhaustion.
• Don't overheat. Take care to not become overheated when exercising during the first trimester. You can protect against this by ensuring adequate hydration, appropriate clothing, and optimal environmental surroundings (not too warm) during exercise.
• Weight-bearing exercises. Weight-bearing exercises may, under some circumstances, be continued throughout pregnancy at intensities similar to those prior to pregnancy. Non-weight-bearing exercises such as cycling or swimming will minimize the risk of injury and facilitate the continuation of exercise during pregnancy.

Depending on your needs and the physiologic changes associated with pregnancy, you may have to modify your specific exercise regimen. Your expectations of exercise performance may in turn need to be modified during your pregnancy. Ask your doctor about the changes you may need to make in your exercise program.

Walking During Pregnancy Compiled by Terri Isidro-Cloudas

If you're pregnant, doctors recommend exercising so that your body will withstand the rigors of labor and delivery more easily. Walking during pregnancy is a great way to feel good and become more fit. Read these tips about walking while pregnant and start walking your way to a healthier pregnancy.

Best Walking Tips While Pregnant
Before you get walking, learn some easy and sensible tips to make the most of your walk:

• Stand tall. Stand up straight and use your abdominal muscles to support your back. Practice relaxing your stomach, then pulling it back in so you get a feel for what it means to hold in your abs. If you're very pregnant, you may want to wear a maternity belt under your clothes for additional abdominal support. A maternity belt has is a wide band that goes under your tummy for support. You can buy one in a maternity store or catalog.
• Look ahead. Look at the ground a few steps ahead of you — not straight down (which strains your neck and hunches your shoulders) or far off into the distance (in case you have to dodge people or tackle tough terrain).
• Get into position. Keep your elbows close to your body, your shoulders back slightly, and your elbows bent. Hold your hands in light fists, as if you're grasping an egg.
• Start off small. Begin walking in short strides. Long ones can hurt your hips and pelvic area, which are loosened by hormones released during pregnancy.

Flexibility is Key
It's important to do some gentle stretches before and after you walk. When you're pregnant, a hormone called relaxin loosens your joints and muscles, making it easy to overstretch, so be gentle.

• Back and arms. Clasp your hands behind your back. Keeping your back and arms straight, lift your arms up as far as you can, then lower them back down to your butt. Repeat five times.
• Full body. Stand with your feet comfortably apart. Gently bend your knees and roll your head and torso forward do you're looking down at the floor. Slowly come back to standing. Repeat five times.
• Shoulders and spine. Extend both arms out to your right side while looking over your left shoulder. Slowly switch to the other side. Swing back and forth, holding for about 30 seconds at a time.
• Shoulders. Pull your shoulders forward, then up to your ears, then as far back as you can, and then down toward your feet in large circles. Go in the opposite direction. Repeat five times.

Four-Day Walking During Pregnancy Routine
This four-day plan can actually be done on any four days of the week, but it's best to space out walks so your body has time to recover. Modify walks according to your trimester as suggested below.

• Monday: Walk slowly for 5 to 10 minutes to warm up. Then stretch to avoid soreness. Next, walk at a comfortable pace for about 15 minutes. Finally, walk slowly again for another 5 to 10 minutes to cool down.
• Wednesday: Repeat Monday's routine, and add some slow stair climbing if you're not feeling overheated.
• Friday: Repeat Monday's routine.
• Saturday: Take a fun walk — maybe with friends — and don't press yourself to walk for a certain length of time. Do gentle stretches afterward.

Pregnancy Walking Tips by Trimester
Your body changes with each trimester, and you'll have to adjust your walking routine accordingly. Read our tips to learn how:

• First Trimester Tips: You may be surprised by how strong you feel — your blood volume doubles with pregnancy giving you extra oxygen — but you shouldn't push yourself to get fit. Make it your goal to maintain fitness. Add an extra five minutes to the walking portion of your routine if you're really feeling good (for a total of 20 minutes walking, not counting warm up or stretching).
• Second Trimester Tips: As you gain weight you may have to slow your pace. You can keep the duration of your walks the same, but pare down the intensity. In other words, don't go as fast or as far.
• Third Trimester Tips: During pregnancy's final stretch, walkers should really slow down. You should be able to stick to your four-day-a-week plan, but stop timing yourself and just walk for as long as you're comfortable. Avoid beaches, trails, and rough terrain since your center of balance has shifted and you're more prone to falls.

 prepared by SRS...