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Moving Your Body Through Pregnancy: Strength, Safety, and Self‑Trust

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  Pregnancy reshapes the body in ways that are both astonishing and unpredictable. Muscles stretch, balance shifts, energy rises and falls in waves. In the middle of all that change, movement can become one of the most stabilizing forms of self‑care— not as a performance metric, but as a way of staying connected to your own strength. Staying active during pregnancy is generally encouraged, but every pregnancy is different. A healthcare professional who knows your medical history is the best person to help you understand what’s appropriate for you. Within that boundary, there is a wide landscape of ways to move that support comfort, stamina, and emotional steadiness. Why Movement Matters During Pregnancy Circulation improves , helping reduce swelling and stiffness. Core and back muscles stay engaged , which can ease the postural strain of a growing belly. Mood stabilizes , thanks to the endorphin lift that even gentle activity can bring. Sleep quality often improves , especi...
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ADHD in High Achieving Women

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  balancing success and overwhelm Why So Many High‑Achieving Women Are Being Diagnosed with ADHD in Midlife For years, the cultural story about ADHD was simple: it was a childhood condition, mostly affecting boys, and mostly recognizable through hyperactivity. That story was never accurate—but it shaped decades of diagnostic practice. Now, as more women reach their 40s, 50s, and beyond, a striking pattern is emerging: high‑achieving women are being diagnosed with ADHD in midlife at rates never seen before. And they’re asking the same question: Did ADHD develop late, or did everyone simply miss it? The short answer: ADHD does not suddenly appear in adulthood. What’s changing is our ability to recognize it—especially in women whose intelligence, discipline, and masking strategies hid the symptoms for decades. 🌿 The Myth of “Late‑Onset” ADHD Current research is clear: ADHD is a neurodevelopmental condition that begins in childhood. What can happen in adulthood is that the scaffoldin...
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Precerpt from Grandma's Ninja Training Diary: Move Smart When You're Sick

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  I’m all for movement — but when I’m under the weather, I don’t push through like a hero. I listen, adapt, and protect others. That’s the Grandma Ninja way. 🤒 First, I Do the Neck Check If my symptoms are above the neck — sniffles, mild congestion, maybe a scratchy throat — I might still move. A walk, some gentle yoga, or light stretching feels good. But if it’s below the neck — fever, body aches, chest congestion, or a deep cough — I stay home. That’s not weakness. That’s wisdom. 🧘 How I Adapt My Routine I lower the intensity : No sprints, no HIIT. I swap cardio for walking or mellow yoga. I shorten the session : 10–20 minutes max. My body’s busy fighting off bugs — I don’t need to exhaust it. I hydrate more : Illness dries me out, and so does exercise. I keep water close. I skip the gym if I’m contagious : Even if I feel “okay,” I wait 24 hours after my fever breaks before I go back. I rest without guilt : A few days off won’t ruin my fitness. It might save me from...
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