Back in Shape

Formulated to fit around with the demands of a baby's routine, this achievable week-by-week diet and exercise plan for mothers beginning four weeks after the birth of a baby is designed to achieve a slimmer, more shapely body in only 10 weeks. It includes step-by-step exercises, nutritional advice, beauty tips and advice on relieving common physical and emotional problems. The plan includes relaxation and complementary self-help techniques and is fully illustrated and presented in a handy format for ease of use. Table of Contents: Part 1 Your body after the birth: what to expect in the coming months as your body returns to normal; how to deal with typical problems experienced in the first four weeks after the birth; self help advice on hormonal changes - after pains, sore breasts, stitches, headaches, fluid retention, cravings. Part 2 Healthy diet: your changing nutritional needs; what to eat when breastfeeding; foods to avoid; profiles on foods rich in essential vitamins and minerals; energy giving foods; how to appease hunger; how to avoid putting on any extra weight. Part 3 Exercises: illustrated step-by-step exercises (aerobics, yoga, Alexander Technique, callanetics, pilates) to fit in with your daily routine time available; how to lose weight; how to tone up safely; how to strengthen lower back muscles, improve circulation to the breasts and gain strength and stamina; exercises to do on the move and exercises to do with your baby. Part 4: Beauty and well being: tips on pampering yourself and improving your appearance and general well-being; what to do about hair loss and skin problems; facial exercises, hydrotherapy, meditation, herbal tonics; complementary treatments you may like to share with a partner - massage, reflexology, aromatherapy; relationship issues and quality time spent with your partner. Part 5 10-week recovery plan.