Archive | February 2016

Women’s Health Clinics: Dignified and Personal Experiences

Displaced Women
woman health
Image by UNAMID Photo
26 January 2010 – Shangel Tubaya: Around 3.000 new Internal Displaced People (IDP) came two months ago from 30 different towns (betwen North and South Darfur) to settle down in Shangel Tubaya. Most of them are women and children and their men are fighting in their villages. Women from rival tribes life in the same IDP camp while their husbands are killing to each other. The life conditions are really hard (few water points, no food, no health, houses made with branches and plastic…) and the IDP leaders claim for aid to UN agencies and NGO┬┤s. Picture: UNAMID – Albert Gonzalez Farran

Women’s health is a peculiar thing. While each woman is very unique and has her own ideas of what is and is not right for her body, there is a lot of talk politically and religiously speaking about what a woman should and should not do with her body. While it seems that everyone, everywhere wants to chime in about these things, it is still well within the rights of a woman to have her health be the personalized and dignified health experience that it should be. Luckily, there are women’s health clinics that will provide all of the service, information and education that is needed when making potentially life changing decisions.

When dealing with abortion, women need a health clinic experience that isn’t just about collecting a payment and getting in and out as quickly as possible. Instead, these experiences start with counseling. The most successful women’s health clinics treat the women with respect. They talk to the women about what they are thinking and feeling. Abortion is an emotional decision for most women, so being in a caring environment with someone who knows who they are talking about and what they are doing, can provide the woman with a lot of consolation and information that they are doing the best thing for themselves.

Women can also be educated about the difference between surgical and non surgical abortions. Pregnancies can be terminated in both ways, but there are different reasons and different requirements in terms of timing that need to be considered. While being educated in counseling, the woman can learn about the different methods of termination, so she knows what her options may be, and what each option entails. The level of education and support is important, so that a woman knows exactly what is happening with her body and she’ll also know what her options are and why those options are the best for her particular situation.

Women who receive all of this information in a constructive and supportive setting are more likely to end up making the decision that is right for them. There is no pressure, just straight forward information that allows them to make decisions based not just on emotion or information that they have heard from a friend or family member, so they are able to come to a conclusion that will give them the most peace of mind.

Women’s clinics that can provide this well rounded, respectful and education are out there and will help women from all walks of life. Clinics are there to provide health services to women who need them, and to educate them about their bodies so that they can remain as healthy as possible, and so they can choose to carry children to term, if they want, that will be happy and healthy. An educated women is always a happier, healthier woman, and they are judgment free, allowing a woman to get the information she needs, as well as the services she needs to live the life she has envisioned for herself.

If you need a head start in your search for women’s health clinics in Melbourne, this portal over here will put you in good stead!

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Can A Woman Achieve Her Fitness Goals In A Health Club?

Health Care
woman health
Image by Neil. Moralee
Health & Wellbeing

One of the saddest reasons some people give when giving up their dream of a new life in the Spice Island is health and wellbeing, the problem is the price, availability and quality of health care in their new country, you also need to consider the health care facilities; long term and respite care for all your family and just don’t bury your head in the sand! If you consider the worst case scenario and plan against it, chances are you will be prepared for everything and will survive.

If you’re reading this article, then we’re going to assume that you already know you need anaerobic exercise (resistance training) to be truly fit for life. You’re not the average woman. You’re concerned about fitness and you’re probably a member of a health club. More than likely, you hit the gym pretty hard at least three times each week, using all of the fitness equipment and working on your curves.

But are you achieving your weight loss goals? Are you the sexy woman you want to be? You know that maintaining your health and fitness is the surest path to being a beautiful woman, but are you happy with the progress you’ve made so far?

Maybe the problem is that you’ve been doing the wrong exercises the wrong way. As they say, knowledge is power, and if you’re going to achieve true lifetime fitness it’s important to understand exactly what type of resistance (weight) training is best for a woman, how many repetitions (reps) you should do, how many sets you should complete and how often you should exercise.

The purpose of this article is to help you understand that HOW you exercise is critical to your overall physical fitness. In other words, just being on a fitness program will not turn you into Wonder Woman. But being on the RIGHT fitness program will.

Some Women’s Fitness Definitions:

Resistance (weight) training is extremely important for women. Without it, you’ll never be the fitness girl you want to be. Before we continue with this discussion, it’s important for us to pause and define some resistance exercise terms:
1. Resistance Training: Exercise that utilizes progressive resistance movements to build strength.
2. Repetition: An individually completed exercise movement. Repetitions are usually done in multiples. Commonly referred to as a rep.
3. Set: A group of repetitions of an exercise movement done consecutively, without rest, until a given number (or momentary exhaustion) is reached.
4. 1RM: One Repetition Maximum. The maximum resistance with which a person can execute one repetition of an exercise movement.

Example: If you are doing dumbbell arm curls to work your biceps, you start with the dumbbells in each hand and your arms fully extended downward. Keeping your elbows locked at your side, you lift each dumbbell upward by contracting your biceps. When your biceps have lifted the dumbbells as high as they can, your hands will be up close to your chin. This is called the ‘top’ of the movement. To complete the repetition, lower the dumbbells slowly to the starting position. That’s one repetition of dumbbell curls. Resistance training is commonly done in sets of repetitions. In this example, perhaps you’d do three sets of ten repetitions so you would fully complete thirty dumbbell arm curls.

We know that women need to resistance train, and we also have some working knowledge of exactly what resistance training means. With that information fresh in our minds, let’s take a look at the reason why most women don’t train this way.

I Don’t Want To Look Like Arnold!

Many women fear that resistance training (or weight lifting) will make them ‘get big’ or appear bulky. Well, fear not! Engaging in resistance exercise will not make you big or bulky, ladies. Let’s take a look at why.

First and foremost, most women do not have enough testosterone in their system to get huge muscles. That’s the bottom line, and that’s the top reason why you will not ever get huge muscles no matter how much you resistance train. Just about the only way for a woman to get large muscles like a man is to alter her hormonal balance through the use of anabolic steroids that mimic the action of testosterone. If you’re not doing anabolic steroids, you have nothing to worry about.

Secondly, even if you wanted to get huge Arnold-like muscles it would be next to impossible. Right now, this very moment, I can guarantee you that there are millions of men trying to get huge muscles. Very few of them are successful, and men have all the testosterone.

The third reason why resistance training (weight lifting) will not give women big, huge muscles is that women rarely perform lifts that will give them large muscles. There are several different ways to weight train, and most people have no idea how to train to achieve their goals.

If your goal is to have lean, toned muscle without a lot of size, then you should be doing high repetitions with a relatively low amount of weight (resistance). You can lift this way all day long and you will not develop huge muscles. This approach to resistance training will accomplish two things: burn fat and tone muscle. That’s it.

If your goal is to increase muscle size, then you should be lifting relatively heavy weights (resistance) about 6-8 times per set. The weight selected should be about 80% of your 1RM. For example, if the most you could ever bench press once is 100 lbs. (your 1RM), then to gain size you would want to be bench pressing about 80 lbs. 6-8 times per set. Compare this to the training of someone who wants to burn fat and tone muscle. The person who wants to gain muscle size keeps the weight much higher and does fewer repetitions.

Finally, perhaps your goal is to gain extreme strength. An example of this would be a powerlifter. Resistance training to gain strength would require you to lift as much weight as possible, but only one time (one repetition). Obviously, this method will not burn as much fat. It will also not create HUGE muscles, but it will result in some muscle growth above and beyond what most women find appealing.

To summarize, there are three different ways to resistance train and the vast majority of women do not train in such a way that they will end up building huge Arnold-like muscles. Even if you wanted to build large muscles, it is extremely unlikely that you would be able to do so (unless you’re taking anabolic steroids!) because women simply don’t have the same body chemistry as men.

Okay, so let’s summarize the reasons why resistance training will not make women big or bulky:
1. Most women do not have enough testosterone in their system to get huge muscles.
2. Even if you wanted to get huge Arnold-like muscles it would be next to impossible because building huge muscles is not easy.
3. Women rarely perform lifts that will give them large muscles.

The bottom line is that for women to get big and bulky, they would need to very consciously TRY to get big and bulky. It would require a certain type of lifting, a tremendous amount of effort, a certain type of equipment and probably regular doses of steroids. So you see, there really is no danger that any of us will turn into Arnold or Rocky Balboa.

A Positive And Negative Fitness Workout:

There are two movements in any resistance training (weight lifting) exercise. These are called the concentric and the eccentric parts of the exercise, also commonly referred to as the ‘positive’ and ‘negative’.

The concentric (positive) part of the resistance training movement is defined as “Muscle action in which the muscle is shortening under its own power” (Source: Fitness, The Complete Guide; ISSA 2001). Examples would be pushing the bar away from you on a bench press, or lifting the bar towards your chin on a biceps curl.

The eccentric (negative) part of the resistance training movement is defined as “Muscle action in which the muscle resists while it is forced to lengthen” (Source: Fitness, The Complete Guide; ISSA 2001). Examples would be lowering the bar on a bench press, or lowering the bar away from your chin on a biceps curl.

The point to be made here is that the eccentric part of the resistance training movement is the component that will lead to extensive muscle growth. The eccentric (negative) is what actually causes the vast majority of the muscle growth in resistance training. The concentric (positive) tones the muscle.

Female Fitness Tips:

Armed with that background knowledge on the three different ways to resistance train and the two different movements in any resistance training activity, we’re ready to examine how a woman should approach her gym workout. You deserve the best weight loss program possible, and the goal is to help you get the most out of your gym membership.

For women to experience fast weight loss, they must engage in resistance training designed to accomplish that goal. You should be lifting relatively light weight and doing high repetitions. By high, we don’t mean 10-12 either. We’re talking about 60-75 repetitions total, completed in three sets of 20-25 reps per set. Higher repetitions with lower resistance will burn fat and tone muscle, but will not lead to extreme muscle growth.

Women should train often enough to achieve their weight loss goals, which generally means at least three times per week. However, many women want to get into the health club more often than that in order to accelerate their results. The only reason to resistance train less often than every day is concern about muscle damage that can occur with use of free weights or weight stacks. As we already discovered in our discussion of eccentric (negative) and concentric (positive) resistance training movements, it is possible to damage muscle tissue when using free weights or weight stacks.

So when it comes to training frequency, women who are using free weights or weight stacks should keep their resistance training to every other day at most. This will allow the muscle time to recover between workouts and minimize the risk of injury.

To summarize, women on a fitness quest should remember these health club tips:
1. Use relatively low weight, maybe 50% of your 1RM.
2. Do high repetitions. 20-25 reps per set should be about right.
3. Perform at least three sets of each resistance training exercise.
4. If you’re using free weights or weight stacks, train every other day at the most.

Following these suggestions will help you lose weight and tone up without any risk of turning into a muscle woman so huge your kids won’t recognize you.

This article brought to you by Health Club Business Opportunity , where you can learn how to open a circuit training health club. Similar to a fitness franchise, but without royalties. Please visit for more information.

Exercise For Pregnant Woman

Ovarian Cancer Information Leaflet
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Image by DES Daughter
If you have any concerns about ovarian cancer please speak to your G.P.

Sources: The Eve Appeal Womb Cancer Information Leaflet
By The Eve Appeal gynaecology cancer research fund, London UK – on Facebook and Twitter

Our Posts about CancerOvarian CancerWomen’s Health

Pregnancy does not mean that a woman can say bye to work out. If a woman is physically active during pregnancy, there are numerous benefits. Exercise for pregnant woman is now recognized and as crucial all over the world.

Exercise for pregnant woman helps to boost her energy level. It strengthens her cardiovascular system and tones the muscles. This in turn helps her to need less effort in any activity. American College of Obstetricians and Gynecologists recommend that it is safe to do exercise for 30 minutes daily. Exercise can help her get good sleep and reduce pregnancy discomfort. However, if the pregnant woman has any medical issues like pregnancy-induced blood pressure, vaginal bleeding or other complications, then it is advisable to consult her health care expert before starting the exercise regime.

The best exercise for pregnant woman is walking, as it does not involve any stress in the joints. It helps to keep her fit and it is safe to walk through the nine months of pregnancy. Walking is good for woman who was physically inactive before her pregnancy. Again, walking does not require any equipment; a supportive pair of shoes is enough to go for a walk. It is however important to remember that the pregnant woman should not try to improve her fitness during this time by doing vigorous walking. She needs to pay attention to her altered sense of balance. Exercising can increase the body heat, so walking in sultry weather should be avoided.

Aerobics that is mild could be a very ideal exercise for pregnant woman. These exercises are recommended by gynecologists all across, as they help reduce the stress on joints. The pregnant woman can do aerobic exercises that do not involve jumps, leaps, and high kicks. In any case it is advisable to seek the help of a physical trainer, who can help the expecting mother to modify some movements in the exercises that may be unsafe to the mother or the baby.

Simple stretching exercises, yoga, dancing and swimming are also recommended as great exercise for pregnant woman. Exercise makes the pregnant woman to release endomorphin, which in turn increases blood flow. The right exercise can reduce back pain, leg cramps and edema.

There are yet some conditions that restrict the pregnant woman to do exercises. If she suffers from cardiac arrhythmia, bleeding or hypertension, then it is sensible to avoid exercise. Exercise for pregnant woman is not safe if she feels uncomfortable or experience shortness of breath. She should stop doing exercise, if she notices any bleeding, dizziness, fainting or cramping. This is because the health of the baby depends completely on the health of the mother and so any discomfort may lead to complications in labor and childbirth.

In general, exercise for pregnant woman is good for the well being of the mother and baby, if she is in normal physical condition. Research proves the fact that exercising can improve the body movements of the fetus, which is significantly advantageous.

James stone is a personal growth, relationship and health expert who has written a number of informative articles and e-books on the topic of pregnancy, how to slim down and personal growth. For more information visit,

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Health Insurance For Pregnant Women

My Virginia
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Image by DES Daughter
by Darci Picoult

A deeply affecting and genuinely funny journey through the medical juggernaut of DES, and anti-miscarriage drug given to millions of pregnant women and later discovered to cause cancer and reproductive problems in their children. Writer Darci Picoult, as journalist and DES daughter reveals the strength of mothers and daughters fighting together for their lives with guts, humor and love.

On Amazon – on Waterstones

Our posts about Darci Picoult and Women’s Health
More about DESDES-exposedDES videos

Even though everyone should ideally possess Health Insurance, when dealing with pregnant woman this becomes a necessity, as two (or more) lives are a stake here. Clearly in every pregnancy there is a risk of complications and many things that can go wrong, thus, it is absolutely essential that a pregnant woman is regularly seen by a physician, to monitor the state of the pregnancy, as well as offer useful advice and guidance.

Sadly, there is a large number of pregnant women who do not possess health insurance. This is not only dangerous to their own well being, but also risks the health of their offspring. Studies have shown that children born to women who have not been periodically checked by a doctor are more likely to have low birth weight, as well as higher incidents of death.

Getting an insurance while pregnant has become significant today because of the towering cost of health insurance in the United States. According to the American Health Association, 41 million Americans are not insured, and around 13% of pregnant women in the country do not possess any form of health insurance. This puts these women and their unborn children at risk.

Furthermore, if a pregnant woman does wish to be regularly checked, even without health insurance, this could become a very expensive procedure. Prenatal checkups are very expensive, and hospital and delivery charges could easily cost more than $ 10,000. If there are any complications (i.e. premature birth, cesarean section surgery), the costs could become significantly larger. Thus, it is absolutely crucial for a pregnant woman to obtain health insurance.

One obstacle that uninsured pregnant women face is that most companies simply do not accept them, on the grounds that the pregnant is a pre-existing condition. Although there are ways to overcome this (which we will shortly discuss), ideally if you are an uninsured woman who intends to get pregnant soon, please obtain health insurance beforehand. This may save a lot of grief (and worse) later on. The following are a few useful and practical tips on how uninsured women may obtain health insurance:

First, shop around, search the internet, for health insurance companies who can provide pregnancy health coverage and discounted health care coverage. These days it is easy to get free instant quotes from multiple providers online. Some may very well be more affordable than others.

Second, there are some federally funded programs that can offer health insurance for low income people, and this includes pregnant women. Medicaid, for example, enables an uninsured pregnant woman to obtain health insurance coverage. It is important to state that some states have specialized programs for this purpose: if you are in such a situation, it would be a good idea to investigate and see whether your state offers such a program.

Third, check with other agencies. For example, WIC is a federal agency that enables low income women and children under 5 to obtain health services.

Finally, if despite all the obstacles you find yourself with several potential health insurance plans at your disposal, make sure you pick the one that addresses all the issues that may be relevant for you. For example, a hospital-only plan will not cover visits to a doctor’s office.

Tom Harkenshire has been dealing for decades with Health Insurance . In this article he discussed the necessity of obtaining health insurance for pregnant women, and offered ways for an uninsured woman to get health insurance. To read more articles that will help you better comprehend Health Insurance processes, visit his site, The Guide To Health.

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