In todays episode we talk about health- nutritionally, physically, and mentally

(AC) Random Fact of the day

https://www.madewithhappy.com/may-fun-facts/

• May is named after the Greek goddess Maia, the Greek Goddess of Spring. The Romans had a similar goddess named Bona Dea where they would hold a festival in the month of May for her.

• While the current calendar (Gregorian calendar) has May as the fifth month of the year, that wasn't always the case. In the Roman calendar (Julian calendar), May was the third month of the year. January and February did not exist in that calendar.

• At one point, May was once considered a bad luck month to get married. There was a poem that said, “Marry in May and you’ll rue the day.”

If you liked this episode please let us know.

You can find us @macrosuniverse

or themacrosuniverse@gmail.com

If you are looking for a coach you can contact Annie Collins @macrosdetective

or Anne Miller @rethinkingfitnesswithanne

Random Fact of the day

(Sources:https://alphabiolabsusa.com/blog/10-amazing-dna-facts-you-may-not-know/)

Today is National DNA day! Let’s learn some fun facts about DNA

What is DNA? DNA stands for Deoxyribonucleic acid, a molecule containing genetic instructions that ensure living beings can properly develop, survive, and reproduce, with every human being inheriting half of their genetic material from each of their biological parents. DNA can be found in almost every cell in our body, except for red blood cells, making it an essential component in what makes us human.

The tiny amount of DNA that differs (0.1%) is what makes us different from one another. This area of our DNA is responsible for determining our physical characteristics like eye colour, skull shape and skin colour.

There are around three billion units that make up the human genome. It would take around 50 years to type out the entire genome – but you’d need to type at 60 words per minute, for eight hours per day.

DNA molecules are made up of four chemical bases (nucleotides), which are the building blocks of nucleic acids: adenine (A), guanine (G), thymine (T), and cytosine (C).

If you did this for all the DNA in all your cells, it would stretch to approximately twice the diameter of the solar system!

5. It’s possible for one person to have two sets of DNA

Although rare, it’s possible for a human being to have two completely different DNA profiles. This phenomenon is known as chimerism and can happen during pregnancy where the mother retains some of her baby’s DNA, or when a fetus absorbs its twin. It can also occur in patients who’ve had bone marrow transplants, where the donor’s bone marrow continues to produce blood cells containing the donor’s DNA.

Tip 1: Get the right amount of calories for you

Tip 2 Remember that weight gain during pregnancy is necessary!

Tip 3: Take a prenatal vitamin with folic acid, iron, and iodine every day, and follow a healthy eating pattern

Tip 4 Keep Moving!

Tip 5: Learn About Postpartum Depression

Tip 6 Focus on good sources of fruits/veggies- whole grains- lean protein and healthy fats.

Tip 7: Say YES to your cravings!

Tip 8 Keep your body hydrated (as much as possible)

Tip 9: Wear Sunscreen

Tip 10- Find a group (build your village)

Sources: https://www.parents.com/pregnancy/my-body/pregnancy-health/healthy-pregnancy-tips/

https://health.gov/myhealthfinder/pregnancy/nutrition-and-physical-activity/eat-healthy-during-pregnancy-quick-tips)

https://alphabiolabsusa.com/blog/10-amazing-dna-facts-you-may-not-know/

Random Jokes of the day

(Source:https://www.scarymommy.com/pregnancy-jokes

https://thoughtcatalog.com/melanie-berliet/2017/08/25-funny-jokes-about-pregnancy-because-every-pregnant-woman-needs-to-lol/)

1. What part of biology class do pregnant women fear? The sea section.

2. What does being pregnant and being a kid have in common? There’s always someone telling you what to do.

3. What is the most reliable method to determine a baby’s sex? Childbirth.

4. What’s the difference between a pregnant woman and a lightbulb? You can unscrew a lightbulb.
5. What’s the difference between a nine-month pregnant woman and a supermodel? Nothing—if the pregnant woman’s partner knows what’s good for them.

Benefits of exercise during pregnancy How much should I exercise during pregnancy-

Goal of exercise during pregnancy How to know if it’s safe or not to exercise during pregnancy Exercise to Avoid during Pregnancy Exercise During the Postpartum Period

 Exercise during nursing and any other considerations

Sources :

https://www.whattoexpect.com/pregnancy/exercise-benefits

https://www.marchofdimes.org/find-support/topics/pregnancy/exercise-during-pregnancy#:~:text=How%20much%20exercise%20do%20you,and%20increase%20your%20heart%20rate.

https://www.marchofdimes.org/find-support/topics/pregnancy/exercise-during-pregnancy#:~:text=How%20much%20exercise%20do%20you,and%20increase%20your%20heart%20rate.

https://www.acog.org/womens-health/faqs/exercise-during-pregnancy

You can find us @macrouniverse

or themacrosuniverse@gmail.com

Tips for Dealing with Morning Sickness:

Eat Often Avoid food triggers Prioritize Protein Go sour for sweet relief Stay hydrated Stay vertical Brush your teeth Essential Oils

Try a motion sickness band

Take your pills at night

Practice self care

Know when to see a DR

1st Trimester calorie requirements - same a pre pregnancy

2nd Trimester- Add 340 Calories

3rd Trimester - Add 450 calories

Nursing Mom nutrition

Sources:

https://www.chop.edu/conditions-diseases/new-mother-taking-care-yourself-after-birth https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/breastfeeding-nutrition/art-20046912 https://health.clevelandclinic.org/morning-sickness-10-tips-to-tame-your-turbulent-tummy-day-or-night/

If you have any questions- or would like help with coaching reach out!!

You can find us @macrouniverse

or themacrosuniverse@gmail.com

(AC) Random Jokes of the day

(Source:https://www.scarymommy.com/pregnancy-jokes)

1. Why did the run-on sentence take a pregnancy test? Its period came too late.

2. How do you define pregnancy? A nine-month-long hostage situation where you are both the hostage and the building.

3. What do you call it when you’re unable to find someone to help you through your pregnancy? A midwife crisis.

4. Did you know that your chances of becoming pregnant are hereditary? The chances are that if your parents didn’t get pregnant, you won’t either.

5. What should a joke have in common with a pregnancy? A good delivery.

Today we talk about

Expected Weight Gain

Nutrition (Macros)

Supplements

Foods that benefit mom & baby Foods to avoid during pregnancy

Sources:

https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/foods-to-avoid-during-pregnancy/ https://www.healthline.com/nutrition/13-foods-to-eat-when-pregnant

https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy

https://medlineplus.gov/ency/patientinstructions/000603.htm#:~:text=Most%20women%20should%20gain%20somewhere,the%20rest%20of%20the%20pregnancy.

We hope you found this information helpful. If you have any questions or comments about this topic or health health and nutrition topics let us know!!

You can find us @macrosuniverse

or themacrosuniverse@gmail.com

Thanks so much for listening

Random Fact of the day

(Sources: https://www.scarymommy.com/gym-jokes)

I thought I’d switch it up a little bit today and instead of random facts lets hear some jokes:

1. Why do hamburgers go to the gym? To get better buns.
2. What kind of gym do Christians like to go to? A CrossFit gym.
3. Why doesn’t Waldo (from “Where’s Waldo?”) go to the gym? Because no one can spot him.
4. What do chickens work on in the gym? Their pecks.
5. Why can athletes lift more than prisoners? Because the pros outweigh the cons.

Myth 1: You need to exercise for an hour at a time to benefit

Myth 2: Crunches/sit ups are the best way to build ABS

Myth 3: Rest days aren’t necessary

Myth 4: Muscle turns to fat if you stop working out

Myth 5: A “fat-burning belt” will help you achieve awesome abs

MYTH 6:  You should Workout to burn off the calories that you ate

Myth 7: No pain, no gain

MYTH 8: You’ll lose more weight if you don’t eat before you workout

 Myth 9: If you’re over 50, you should stick to low-impact cardio

MYTH 10: Protein is only beneficial before or after a workout

Sources:

https://www.thehealthy.com/exercise/fitness-myths-that-can-damage-your-health/

https://www.scarymommy.com/gym-jokes

Special guest Amber Brueseke!

Amber is a wife, mom of four (ages 8-15), and a former RN who founded Biceps After Babies because she believes that being a mom doesn’t have to mean your fittest days are behind you. What started as a little Instagram account to share her fitness journey online has become a business focused on empowering women to achieve. Her signature coaching program MACROS 101 has helped over 4,000 women use the tool of macro counting to build a nutrition plan that’s both effective and enjoyable. Amber loves chocolate and peanut butter (preferably together), lifting heavy weights at CrossFit, and hanging out at the beach with her family. Recently, Amber created a Transformational Fitness Coach certification that teaches other health and fitness coaches how to improve client results by getting to the root of their problem. This is the program that Annie Collins and I went through to learn her coaching methodology so that we could learn how to help women get awesome results too! Amber is also the creator of Biceps After Babies radio - her podcast that has over 3 million downloads. She is an overall super awesome and inspirational lady and we are SO excited to have her on the podcast today

We discuss - coaching and teaching 

The difference between training and exercise

Common myths about exercise

A good place for beginners to start with exercise

....and so much more! This was a really great interview!

You can find Amber @bicepesafterbabies

or her podcast  Biceps After Babies Radio https://open.spotify.com/show/4aPg5umkfE1LA9Xn8rsbBW?si=ddf1854a7bce44dc

If you liked this episode please share it!!

You can contact us @themacrosuniverse

or macrouniverse@gmail.com

Annie Collins @macrosdetective

Anne Miller @rethinkingfitnesswithanne

Random Fact

St. Patrick's Day celebrates the life of Saint Patrick—the patron saint of Ireland. He was credited with bringing Christianity to Ireland. St. Patrick's Day takes place on March 17 each year because St. Patrick's death is believed to have been on March 17, 461

The odds of finding a four-leaf clover are about are 1 in every 10000

St Patrick used a shamrock to teach the pagans about the Holy Trinity. The Shamrock is now the official flower of Ireland

Today we discuss

What is mobility and why is it important?

Benefits of mobility exercises?

Types of mobility exercises?

What is recovery and why is it important?

Types of recovery 

• Foam rolling
• Gentle stretching
• Low-intensity cycling
• Swimming
• Trigger point release
• Walking
• Yoga

Benefits of recovery exercises?

Soreness & DOMS. What is it and why do we care?

Thanks for listening!

If you are enjoying the podcast please leave us a rating a review or share it with a friend or family member.

You can find us @themacrosuniverse

Annie Collins @macrosdetective

Anne Miller @rethinkingfitnesswithanne