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Health & Fitness

What you need in your Pregnancy Bag

You are not going to want to be wearing a tight thong or your favorite lace underwear- trust me. Be prepared for spotting, urinating when sneezing, and sore breasts. Comfort is key.

Got this in the Bag

1.) Robe/sweater
Hospitals or wherever your birth may take place may be a bit chilly and your body temperature could swing from hot to cold.

2.) Maternity bras & underwear
You are not going to want to be wearing a tight thong or your favorite lace underwear- trust me. Be prepared for spotting, urinating when sneezing, and sore breasts. Comfort is key.

3.) Chapstick
The feeling of dry lips is irritating. Bring chapstick just in case to keep those lips moist.

4.) Phone charger
Pack an extra phone charger because everyone will be blowing up your phone wanting news, pictures, and making sure you are okay.

5.) Comfy clothes
Comfort, comfort, comfort. After pushing a baby out of your hoo-ha, you are going to need every bit of help feel comfortable. Loose and soft clothing will be your best friend.

6.) Magazines/books
Labor can take several hours and even days on bed rest. You will need some sort of entertainment and what better then Ladies Magazine?

7.) Pajamas
Cambodia loves pajamas because of the easy wear and cute patterns. Pack your favorite PJ’s to wear.

8.) Blanket
An extra blanket is always good to rest your head on, curl up in when cold, or wrap your newborn in.

9.) Camera/camera charger
This is a moment you will want to cherish forever.

10.) The essentials (hairbrush, toothbrush, toothpaste, deodorant, face wash, makeup if desired, shampoo, conditioner, lotion, contact lens case and solution)
The things you can’t go without.

11.) Favorite music
Giving birth can be a stressful and painful process; bring your favorite music to calm your nerves and put you in a good mood.

12.) Socks
Keep those toes warm.

13.) Snacks
Have some munchies to nibble on to quench any hunger (dried mango, peanuts, etc.).

14.) Spare change just in case
In case you need to get a taxi or tuk tuk home or have someone run to the store for something last minute, it is good to have some small change on hand.

15.) The baby’s first outfit
They arrived!! Have a cute little outfit ready for the pictures!

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Health & Fitness

Get yourself into shape in ten swift moves.

Bust The Calories

Bust The Calories

Get yourself into shape in ten swift moves.

1.​ ​Burpees. Swiftly moving from standing to squatting to push-up position challenges all your muscles.


2.​ ​Jumping jacks. These do-anywhere moves pump up your heart rate in no time.


3.​ ​Mountain climbers. This cardio move helps strengthen legs and core muscles as well.
4.​ ​Frogger: This plank-to-squat move seems simple, but you’ll feel it as you do your 30-second bursts. Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor, then jump back to plank. Repeat in a quick succession (steps 1 to 4) ten times.


5.​ ​Running up stairs. Run up and down the stairs at home or at the office — you’ll get the added bonus of a toned backside.

Runner athlete running on stairs.

6.​ ​Walking lunges. These lunges help you develop balance while strengthening your core and lower body. Do these briskly, but make sure your form stays correct to prevent knee or ankle strain. Here’s how to do a perfect walking lunge.


7.​ ​High knees: Run in place while engaging your core and pumping your arms. The goal should be to keep your knees high and maintain an upright posture as you do your speed bursts.


8.​ ​Lateral hops: Make small jumps side to side as if you are jumping over an invisible line.


9.​ ​Jump squat: Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.


10.​ ​Box step: Find a step, stool, or box (or aim toes at an imaginary step) and lightly tap your left toes to the box, then jump to switch feet, bringing the right toes up.

Repeat the entire series 5 times.

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Health & Fitness

HEART to HEART

(Khmer) ​ច​ក្រា​បេះដូង​

Heart Chakra
Sanskrit Word: Anahata meaning “unstruck” or “unhurt”
Colour: Green
Location: the center of the 7 chakras
Mantra: OM MANI PADME HUM

Love is given and received through the energy center, also known as the heart chakra. The heart chakra is basically what you think it is, everything dealing with the heart. Are you feeling loved and are you loving back?

Balance in the heart is very important, and without a healthy balance a lot of couples will struggle with an unjust balanced of one partner loving more than the other and a built of resentment or exhaustion from being a give, give, giving without any reciprocation.

Frau, Mann, Liebespaar, Haar, bruenett, braunhaarig, dunkelhaarig, innen, Erotik, erotisch, Sex, nackt, kuessen, Kuss, Leidenschaft, leidenschaftlich, Hingabe, verfuehren, Verfuehrung, Liebesspiel, sexy, Umarmung, umarmen, Naehe, liegen, Lust, Bett, lustvoll Bildrecht: Keine Einschraenkungen der Urheberrechte bekannt. Bildrecht: Dieses Motiv wird weltweit exklusiv ueber Picture Press und seine Partneragenturen vertrieben. Bildrecht: Fuer dieses Motiv liegt ein Model-Release vor. Schlagworte:Schlagworte, Paar, Hingabe, People, Leidenschaft, Ausdruck Neutral, Sexualitaet

The heart chakra doesn’t only deal with love with your intimate partners but with family, friends, and yourself. Everyone wants to feel loved. You yearn for self-love your whole life as well, and that very closely is correlated to the energy near the heart chakra.

It is important to open your heart and be mindful of how you give and receive love. Most people keep their heart closed due to painful past circumstances and the fear of vulnerability, but vulnerability is not a weakness but a strength and if you are never completely vulnerable your heart won’t be truly open to it’s full potential of love. Learn to open yourself up to unconditional love and compassion.

You deserve love!

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Health & Fitness

Stand Up Paddling Ultimate Workout

What’SUP

What’SUP

Stand Up Paddling Ultimate Workout

Mermaid Lift
Targets shoulders, arms, and chest

– Start with full body in the water next to the board
– Place hands shoulder-width apart near the middle of the board
– Push down until arms are locked straight
– Your body should lift out of the water holding your weight
– Slowly lower
– Repeat

Love Handles Levitation and Disengration
Targets arms, chest, obliques, abs, and bottom

– Start by lying on your right side with legs stacked on top of each other and knees bent
– Place your left palm on the board in front of chest, right hand on your left shoulder
– Push left hand into the board and raise your torso as high as you can
– Lower back down and repeat

Turbo Twist
Targets shoulders, arms, back, abs, and obliques

– Stand with feet wide perpendicular to board
– Place paddle in front of you with left hand gripping the top and your right hand slightly below
– Let paddle slightly sit in the water but not completely submerged
– Rotate your torso at a rapid speed from either side while engaging core

Abliscious
Targets abs, obliques, and back

– Start by Lying face upwards on board with legs straight
– Hold paddle and keep hands towards your thighs
– Tighten abs like a crunch
– Keep knees bent and rotate torso and paddle to right side
– Repeat on opposite side

You’re so Hip
Targets abs and obliques

– Start by lying down on your back with legs raised straight up towards the sky
– Firmly grasp the board with your hands near your head
– Lift hips up while rotating right hip towards left shoulder
– Lower hips back down parallel to board

Bum on Blast
Targets your bottom, legs, abs, and shoulders

– First start in a deep squat
– Place feet hip-width apart and elbows touching knees
– Hold the paddle at your chest with palms facing out
– Lift up on tippy toes and lift paddle in front of you
– Repeat.

Power Press
Targets shoulders, back, and arms

– Start by standing on the board with feet hip-width apart
– Hold the paddle in hands wider than shoulder-width apart (obtuse angle) and palm facing inwards
– LIft paddle overhead
– Once arms outstretched above head, try to pull apart paddle to opposite sides with your hands (like tug-a-war against yourself)
– Lower
– Repeat

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