Category: Fitness

Over the past year, GLP-1 medications have emerged as one of the most talked-about tools in weight management. These prescription drugs [such as Semaglutide (Ozempic, Wegovy) and Tirzepatide (Mounjaro, Zepbound)] are transforming the approach to obesity and type 2 diabetes. As more people begin their journey with these medications, one common question remains: “What does a typical week look like while on GLP-1?”

The first few days can feel like entering unfamiliar territory. From changes in appetite to adjusting to smaller meals, from experiencing mild side effects to building new habits, there is much to process. Add to this the importance of maintaining muscle mass, balancing blood sugar levels, and dealing with fatigue, and it becomes clear why guided, well-structured support makes a difference.

GLP-1 alone is not the answer. It is a starting point. For real, long-term change, a thoughtful routine that includes personalized meals, intentional workouts, and expert support becomes critical. A week on GLP-1, when planned well, can be the foundation for a life-changing transformation. And that is precisely what this article aims to help you with.

Understanding GLP-1 and Its Mechanism

GLP-1 stands for Glucagon-Like Peptide-1, a naturally occurring hormone that plays a critical role in regulating blood sugar levels and appetite. When GLP-1 medications are introduced into the body, they amplify the effects of this hormone, leading to slower digestion, reduced appetite, and more controlled insulin secretion. As a result, users tend to feel full sooner, crave less, and stabilize their blood glucose.

Popular GLP-1 medications include Semaglutide (Ozempic, Wegovy), Tirzepatide (Mounjaro, Zepbound), Liraglutide (Saxenda), and Dulaglutide (Trulicity). Though initially approved to manage type 2 diabetes, many are now prescribed off-label or through obesity treatment plans due to their noticeable impact on body weight and metabolism.

However, it is important to note that these medications are powerful tools, but they are not miracle drugs. Their success depends heavily on the routines they are paired with, especially food habits, exercise, and expert guidance.

What to Expect in Your First Week on GLP-1

The first seven days are all about adaptation. Your body starts responding to signals it is not used to. Most users report a noticeable reduction in appetite within 48 hours. The feeling of fullness after a few bites becomes more frequent. You might feel nauseous or bloated, and even minor fatigue is common.

Other side effects include:

• Mild constipation or diarrhea
• Food aversions (particularly to high-fat meals)
• A metallic taste in the mouth
• Slight dizziness or headaches (due to reduced food intake or hydration)

These effects are usually short-lived and manageable with small lifestyle changes, such as:

• Eating slowly and chewing thoroughly
• Choosing lighter, protein-rich meals
• Staying hydrated with plain water or infused herbal teas

By Day 5 or 6, many people begin noticing a new rhythm and a new connection with their body. Hunger cues shift. Energy may begin to normalize. And mentally, users start thinking differently about food.

Why GLP-1 Alone is Not Enough

GLP-1 medications have proven to be powerful tools in promoting weight loss and improving metabolic health. However, relying solely on the medication, without changes in nutrition, physical activity, and behavioral habits, may lead to suboptimal outcomes or even setbacks. Let us understand why.

1. First, GLP-1 medications suppress appetite and slow gastric emptying. However, if an individual does not intentionally consume nutrient-dense meals with adequate protein, fiber, and healthy fats, their body may become deficient in essential vitamins and minerals. Over time, this can lead to fatigue, weakness, hair loss, or even compromised immunity. 
2. Second, GLP-1-induced weight loss, when unsupported by resistance training or protein intake, can lead to muscle loss. Muscles are metabolically active tissues; losing them can lower one’s basal metabolic rate, making it harder to sustain weight loss.  
3. Third, without balanced eating, people may experience erratic blood sugar levels, especially those with diabetes, which can lead to energy crashes or sugar cravings. 
4. Finally, relying only on medication without learning sustainable behavior change may cause people to revert to unhealthy patterns once they stop the drug.

The Role of a Coach

Without incorporating exercise and a structured diet plan, there is a high risk of losing lean muscle mass along with fat. Research suggests that combining resistance training with GLP-1 can significantly reduce the percentage of muscle loss during weight reduction. Additionally, nutrient-dense meals help prevent energy dips, which are common when calorie intake drops. This is where expert support comes in. A coach or expert nutritionist can:

• Help you meet your protein and fiber goals through a balanced diet to preserve lean mass.
• Create an exercise plan that focuses on strength, stamina, and metabolic efficiency.
• Guide you through side effects and how to respond to them with practical solutions.
• Offer ongoing behavioral counseling to instill habits around mindful eating, portion control, and emotional triggers.
• Keep you accountable through weekly progress checks and structured goal-setting.

With expert guidance, GLP-1 becomes a foundation, not a finish line, in your long-term health journey.

Sample Meal Plan: What to Eat During Week 1

The first week on GLP-1 medication is a lot more than appetite reduction. It is about nourishing your body to work with the medication, not against it. Since GLP-1 slows digestion and curbs hunger, the goal of your meals is to be nutritionally dense yet light on the stomach. This is a pivotal time to establish habits that prioritize protein, fiber, and hydration.

Guiding Principles

This meal plan has three goals: maintaining energy levels, preventing muscle loss, and managing early side effects like nausea or bloating. Each day’s menu includes high-protein, moderate-fibre meals spaced evenly to support digestion. Small meals work better than heavy ones, and hydration is key throughout the day. These meals are not restrictive; they are strategic.

Day 1

This day prioritizes ease of digestion. Breakfast and snacks offer protein, complex carbs, and hydration. Lunch is comforting and easy on the gut. Dinner includes pan-seared tofu with sautéed spinach. The aim is to allow the body to adjust to the GLP-1 while still getting adequate nourishment.

• Breakfast: Greek yogurt with chia seeds, strawberries, and 6 almonds
• Snack: Boiled egg + 1 cucumber stick
• Lunch: Grilled chicken salad with leafy greens, chickpeas, and olive oil dressing
• Snack: Cottage cheese with sliced mango
• Dinner: Pan-seared tofu with sautéed spinach and a small quinoa bowl

Day 2

With slight adaptation, today’s meals include more texture. Breakfast is overnight oats with skim milk, walnuts, and berries, which provide soluble fiber and antioxidants. Lunch is light yet protein-packed. Dinner includes soothing and rich-in-nutrient dishes.

• Breakfast: Oats with skim milk, walnuts, and blueberries
• Snack: Half a pear + protein shake
• Lunch: Moong dal + brown rice + sautéed bhindi (okra)
• Snack: Roasted chana (30g)
• Dinner: Steamed fish + mixed vegetable stir-fry

Day 3

Today, we increased our protein intake with eggs. Lunch includes more protein with healthy carbs. These options provide comfort and balance while reinforcing gut health.

• Breakfast: Egg white omelet with bell peppers, onions, and mushrooms
• Snack: Apple slices + peanut butter (1 tsp)
• Lunch: Rajma curry + multigrain roti + salad
• Snack: Greek yogurt + flaxseeds
• Dinner: Tofu & vegetable soup + half portion of whole wheat noodles

Day 4

As the body adjusts, this day includes a smoothie bowl to satiate you in the morning. Lunch is a grilled paneer bowl with red rice and enough veggies, and dinner is a light meal with millet bread. This plan supports digestion and gives you a break from heavy textures.

• Breakfast: Smoothie bowl (spinach, banana, chia, protein powder)
• Snack: A handful of pistachios
• Lunch: Grilled paneer bowl with red rice, sautéed capsicum, corn, and mint chutney
• Snack: 1 boiled egg + tomato slices
• Dinner: Mushroom curry + millet roti + cucumber raita

Day 5–7

Continue rotating meals with variety. Try palak tofu, sambar with millet dosa, fish curry with brown rice, or quinoa khichdi with mixed vegetables.

Important tips:

• Stay hydrated: Sipping water throughout the day helps counter nausea and bloating.
• Chew slowly: This helps your brain catch up with satiety cues, which is important as GLP-1 slows gastric emptying.
• Avoid sugary and greasy foods: They can trigger digestive discomfort.
• Include protein in every meal: It preserves muscle and helps you feel full longer.

Exercise Guide: Weekly Movement Plan

Physical activity plays a vital role in GLP-1-assisted weight loss. While the medication works on the metabolic side (appetite suppression and blood sugar regulation), exercise protects muscle mass, improves insulin sensitivity, and enhances fat loss. In fact, research shows that pairing strength training with GLP-1 significantly reduces muscle mass loss. Let us now break down a 7-day beginner-friendly plan.

Day 1: Gentle Start – Brisk Walk for 30 Minutes

The idea today is to introduce movement without taxing the body. A brisk walk helps boost circulation, wake up the metabolism, and set the tone for a week of momentum. Walking also promotes digestion.

Day 2: Resistance Training – Lower Body (30 Minutes)

Focus on bodyweight squats, glute bridges, lunges, and step-ups. This strengthens large muscle groups and improves insulin sensitivity. It also helps counteract early muscle loss.

Day 3: Active Recovery – Stretching and Mobility (20 Minutes)

Yoga or guided stretching is recommended. This allows muscles to recover while promoting blood flow. It also helps with bloating and posture.

Day 4: Cardio Intervals – 20 Minutes of Alternating Jog-Walk or Cycling

Introduce light intervals. This elevates heart rate, burns calories, and enhances cardiovascular fitness without overwhelming your system.

Day 5: Resistance Training – Upper Body (30 Minutes)

Exercises include push-ups (inclined or on knees), dumbbell rows, shoulder presses, and bicep curls. Strengthens arms, back, and core muscles while improving metabolic health.

Day 6: Low-Intensity Steady-State (LISS) – 40-Min Walk or Swimming

LISS helps burn fat while allowing for recovery. It’s effective for weight management and easy on the joints.

Day 7: Full Body Circuit (30 Minutes)

Combine squats, push-ups, mountain climbers, and planks. Circuit training boosts heart rate and offers a combination of strength and cardio.

Why Coaching Makes a Difference

Having a certified coach while on GLP-1 is strategic guidance. A coach knows when to tweak your calories, when to push your workouts, and how to personalize your plan. They help prevent pitfalls and optimize every step of your journey.

Coaches help build accountability, structure check-ins, and emotionally support you during plateaus or side effects. For many, a coach becomes a sounding board and helps interpret your body’s responses, whether it is appetite, fatigue, or digestion.

Lastly, coaching offers perspective. It prevents extreme choices, reminds you of long-term goals, and helps you stay consistent even when motivation dips. GLP-1 paired with coaching is about building a sustainable life rhythm.

HealthifyMe Note

As a health coach working with dozens of individuals on GLP-1 plans, I often tell clients that medication may start the journey, but it is your effort that takes it forward. Your first week is not about chasing the scale. It is about building trust with your body again. Eat to nourish, move to build strength, and listen to how your system reacts. Small meals, light workouts, and guided changes are the foundations. You are not alone in this. Let our coaches, nutritionists, and trainers walk with you step-by-step. Your success is not in doing it perfectly, but in doing it mindfully. Remember, GLP1 is not a magic pill. A balanced diet and exercise program is the key to sustainable weight loss and overall fitness.

The Final Word

One week might seem too short to call a transformation, but it is often enough to notice the shift. With GLP-1, your appetite decreases, but your need for structure increases. This first week is your test lab. How your body responds, how your emotions shift, how your habits settle, it all begins here.

Do not rush it. Stay with the process. Think less about weight and more about health. Pair your prescription with movement. Pair your new appetite with mindful eating. And most importantly, stay connected with your own body, your coach, and your goals.

At HealthifyMe, the GLP-1 + Coach Plan is built for this. We combine expert nutrition, custom workouts, and clinical oversight to make this journey more informed and less overwhelming. GLP-1 with HealthifyMe is not just medication; it is a transformation with intention.

Frequently Asked Questions (FAQs)

Research Sources

1. Health and Well-Being Coaching Adjuvant to GLP-1 Induced Weight Loss

2. Semaglutide Injection.

3. Dietary intake by patients taking GLP-1 and dual GIP/GLP-1 receptor agonists: A narrative review and discussion of research needs

4. How to Understand and Use the Nutrition Facts Label.

5. Low-Carbohydrate Diet

6. Evaluation of the effect of macronutrient combinations on blood sugar levels in healthy individuals

7. Dietary Guidelines for Americans, 2020-2025.

8. Weight loss strategies and the risk of skeletal muscle mass loss

9. Exercise Alters Gut Microbiota Composition and Function in Lean and Obese Humans

10. Exercise and glucagon-like peptide-1: Does exercise potentiate the effect of treatment?

11. Healthy Weight Loss Maintenance with Exercise, Liraglutide, or Both Combined

12. Recent advances in understanding the mechanisms in skeletal muscle of the interaction between exercise and frontline antihyperglycemic drugs

13. The diseasome of physical inactivity–and the role of myokines in muscle-fat cross-talk

HAPPY SUMMER FRIENDS!

I can’t believe it’s already here, my favorite time of year!

If you’re anything like me, soaking up the sun and warmer temperatures is one of my life’s greatest pleasures and my friends at Adidas are helping us dress the part.

I’ve put together some of my top go-to looks to share with you all with the help of my adorable fur-nephew, Gus, who is totally hired from now on…shout out to my bestie Gabs for letting me borrow her son for the shoot.

JUST LOOK AT THAT SMILE.

Pro tip: highly suggest putting a fanny pack waist bag ($28) on your dog to carry all the treats and poop bags, just saying.

My literal go-to everyday look is leggings and a crewneck sweatshirt or biker shorts with a crewneck. I’m loving this yellow color (on sale for $28!!) paired with the 3 stripes bike shorts that are super high waisted and a longer length to pull it all together

LOOK AT THAT FACE….ok ok back to the fit.

I’ve been on the hunt for a chunky white sneaker that not only can be worn with any outfit but also is comfortable and practical. 

I just wore these ZNCHILL Lightmotion+ running shoes (on sale for $60!) to run the other day and they felt like I was floating, I loved it! They are perfect for walks, runs, workouts, & wearing to work for long hours in the gym.

Corey and I both grabbed some of our top picks and I’ll link them for you below!

How adorable is that Coreflow Studio Medium Support Sports Bra ($28) pattern and ruffles? I’m also thoroughly obsessed with the Lounge Terry Loop women’s hoodie ($56) just as much as I love the crewneck and got it in an XL for an oversized fit.

Corey’s top picks were the Wide Headband ($18) for his mullet he’s been growing, the On The Run Shorts ($21) for the gym and lounging, & the Prisma Print Polo ($26) for work!

I have to say, all of these pieces are super affordable and the quality with adidas is always spot on.

I think Mr. Gus agrees and was totally diggin’ his new fanny pack for the Summer.

Feels good to be back on the blogging vibes – more to come!

Be true to you,

xo Kasey

Summer is all about enjoying yourself and spending time in the sun—and the last thing you want is to feel sluggish while trying to soak it all in. Whether you’re working out in the heat, traveling more, or just trying to stay consistent with your wellness goals, having the right supplements in your routine can make all the difference. 

Here are the best supplements to help you power through your summer workouts and recover like a pro:

For Bloat Free Confidence = Bloat Be Gone

Beach days and summer outfits call for confident vibes—and nothing kills that faster than feeling bloated. Bloat Be Gone is your secret weapon this summer. It works fast to relieve bloating and support gut health, whether it’s from indulgent meals, travel, or hormones.

Why You Will Love Her:

• Fast-acting relief for digestive discomfort

• You can use daily or as needed

• Helps support long-term gut health too

How to Use:

Take 2 capsules before or after meals that tend to trigger bloating (like indulgent, greasy, or high- fiber meals), or during your menstrual cycle or travel days.

Why:
Helps your body process food more easily, reduces gas and water retention, and soothes
digestive discomfort quickly so you can feel your best fast.

For Clean Energy All Day = Pep Rally Energy Boost

If you want a natural, jitter-free boost to power your workouts or busy summer days, Pep Rally is your go-to. With 100mg of clean caffeine, metabolism-boosting benefits, and zero sugar, this delicious tangerine-flavored powder is perfect for pre-workout or a mid-afternoon pick-me-up.

Why You Will Love Her:

How to Use:

Mix one stick pack with 8-12 oz of cold or hot water. Perfect for pre-workout, a mid-afternoon pick-me-up, or any time you need a clean energy boost.

For Recovery + Lean Muscle = LSF Protein Powders

Protein is essential year-round, but especially in summer when workouts tend to get more intense and recovery becomes key. Our Organic Vanilla, Chocolate, and Peanut Butter Plant Protein Powders are smooth, delicious, and made with clean ingredients. They support muscle recovery, keep you fuller longer, and blend perfectly into smoothies, snacks, desserts, and more! 

Why You Will Love Her:

• Plant-based, non-GMO, and easy to digest

• Helps repair muscle after strength or HIIT workouts 

For Mood + Stress = Miss Congeniality Mood Boost

Hot days, social calendars, and general life stress can leave you feeling overwhelmed. Miss Congeniality is our go-to for balancing mood, improving focus, and reducing anxiety. Add it to coffee, smoothies, oatmeal, and more!  

Why You Will Love Her:

Recipe: 

Happy Girl Coffee

INGREDIENTS:
8-12oz of coffee
1 scoop Miss Congeniality
1⁄4 cup steamed milk of your choice

For Glowy Summer Skin = Natural Beauty Collagen

Your skin takes a beating in the summer with extra sun, sweat, and travel. Natural Beauty helps replenish hydration, boost elasticity, and reduce hormonal breakouts from the inside out. Mix it in smoothies or sip it solo for skin that’s as glowy as your vacation pics.

Why You Will Love Her:

How to Use: 

Mix one scoop into water or your favorite smoothie. Enjoy daily for a glow-from-within effect.

For Deep, Restorative Sleep = Slumber Party Sleep Boost

You can’t recover if you’re not sleeping well. And let’s be real—long summer days can throw off your bedtime routine. Slumber Party is your gentle, non-habit-forming sleep aid that helps you wind down, sleep deeper, and wake up refreshed.

Why You Will Love Her:

Nightcap Recipe:

INGREDIENTS:
1 scoop Slumber Party
1 cup warm almond or oat milk
Pinch of cinnamon or nutmeg

Feel Good All Summer Long

The secret to feeling amazing all summer long = Consistency with supplements that support your body from the inside out. Whether you’re looking for more energy, better recovery, or simply to feel your best in your skin, these LSF favorites are here for you! 

Stay energized, recover smarter, and sweat with confidence this summer.

Join our Summer Shape Up Challenge to pair these supplements with workouts and nutrition to get your DREAM Summer body!

5 Common Yoga Myths—Busted: What Yoga Really Is and Who It’s For 

Yoga has exploded in popularity over the past few decades, becoming a mainstay in gyms, studios, and living rooms around the world. Yet despite its widespread presence, there are still plenty of misconceptions that prevent people from stepping onto the mat or considering a career as a yoga instructor. 

Let’s set the record straight. 

Whether you’re wondering “Do you have to be flexible to do yoga?” or “Is yoga just stretching?”—this one is for you. We’ll bust five of the most common yoga myths, explain what yoga actually is, and show you why yoga is one of the most powerful practices you can explore—regardless of your age, body type, or current flexibility. 

Myth #1: You Have to Be Flexible to Do Yoga 

We hear this one all the time. 

“I could never do yoga—I can’t even touch my toes.” 

It’s one of the biggest misconceptions about yoga and also one of the most harmful. If you’ve ever wondered, “Can you do yoga if you’re not flexible?” or “Can an inflexible person do yoga?”, the answer is a resounding YES. 

Yoga Is Not About Being Flexible. It’s About Becoming Aware. 

Flexibility may improve through a regular yoga practice, but it’s not a prerequisite. In fact, yoga helps you work with the body you have, not the one you think you should have. 

So, do you have to be flexible to do yoga? No. Flexibility is a benefit—not a requirement. 

Many yoga students and even instructors begin their journey with limited mobility or tightness in key muscle groups. Over time, their yoga flexibility improves, but more importantly, they develop awareness, strength, and balance. 

Rena Shoshana Forester, the primary instructor behind AFPA’s Yoga Instructor Certification course says it best: “Your yoga instructor was not born flexible! They just practice regularly. Also, we have ailments too, and we just turned to yoga as a tool for working through them.”

If you’re still doubting whether you’re qualified to learn to teach yoga, let us say this: teaching yoga is about guiding others—not performing acrobatics. Sometimes, the best teachers are those who’ve overcome their own limitations and can relate to their students’ challenges. 

It’s not about your toe-touching abilities, it’s about your passion and dedication to the practice. 

Pro Tip: Look for a reputable yoga instructor certification program that emphasizes anatomy, inclusivity, and safe sequencing—not Instagram-worthy poses.

Myth #2: Yoga Is Just Stretching 

Stretching is part of yoga, but to say that yoga is stretching or that yoga is the same thing as stretching is like saying cooking is the same as boiling water. 

So, is yoga just stretching? No. And it’s much more than that. 

Yoga incorporates breathwork, mindfulness, and movement to create a holistic experience for the mind and body. It engages the nervous system, encourages mental clarity, and offers spiritual and emotional benefits that traditional stretching simply doesn’t target. 

What Makes Yoga Different from Stretching? 

Classical yoga is traditionally made up of “eight limbs,” with asana (the physical postures) being just one component. Other limbs include pranayama (breath control), dhyana (meditation), and yamas and niyamas (ethical guidelines for living). 

Together, these elements create a well-rounded practice that nurtures not only the body, but also the mind and spirit—something simple stretching routines don’t offer. While yoga can improve mobility and includes plenty of yoga poses for flexibility, it’s about much more than limber hamstrings. 

Myth #3: Pilates Is the Same as Yoga 

This myth persists, even though yoga and Pilates are fundamentally different disciplines. 

So, is Pilates the same as yoga? Not quite. 

Yoga vs. Pilates: What’s the Difference? 

While both practices emphasize controlled movement and breath awareness, their origins and goals differ: 

• Yoga has ancient spiritual roots from India. It combines physical postures (asanas), breath control (pranayama), and meditation. The intention is not just physical health, but union of mind, body, and spirit. 
• Pilates was developed in the 20th century by Joseph Pilates. It’s a fitness system designed to strengthen the core and improve posture and alignment. 

Pilates classes focus on muscular conditioning, and can be done on the mat or using equipment, like the Pilates reformer. Yoga classes vary in intensity but tend to incorporate philosophy, meditation, and breathwork in addition to movement. 

So while the two share surface-level similarities, they’re not interchangeable. If you’re looking to cultivate inner awareness and develop a lifelong practice that goes beyond the body, yoga offers something Pilates doesn’t. 

Myth #4: Yoga Is Boring 

If your only experience with yoga was a slow, silent class where you felt out of place or unsure of what you were doing, it’s understandable to think, “Why is yoga so boring?” 

But here’s the truth: Yoga is only boring when it’s not the right style—or the right teacher—for you. 

There are dozens of styles of yoga, from fast-paced vinyasa and power yoga to meditative yin or restorative practices. If you’ve only tried one, don’t write it off just yet. 

AFPA Certified Yoga Instructor Amber Ludeman says, “My favorite part of the industry is that there is a [yoga] practice for everyone. I like a faster-paced flow with challenging transitions to a blend of hip-hop, 90s, alternative and pop music. Some people like relaxing Yin yoga with nature sounds. Other people need weights and balls to feel that burn.”

Yoga Is Diverse—and Anything but Dull 

Many people fall in love with the physical challenge of yoga, while others crave the deep calm it brings. Some love the music and movement; others love the silence and stillness. 

So, is yoga boring? Only if you haven’t found the right flavor yet. 

For example, if you want a challenge that leaves you sweaty and energized, try hot yoga or a power flow.  And if you’re someone who feels intimidated in a traditional gym setting, yoga can offer a supportive, non-competitive environment—something that’s especially powerful for beginners or those returning to movement. 

Myth #5: Yoga and Meditation Are the Same Thing 

So, are meditation and yoga the same? Not exactly. 

Meditation Is a Part of Yoga—but Not the Whole Picture 

Yoga is a broad system that includes movement, breathwork, ethics, and meditation. While many yoga classes include meditative elements (like breathing techniques or savasana), yoga is not limited to meditation. 

Think of yoga as the tree—and meditation is just one branch. The physical postures (asanas) are another branch, and the breath (pranayama), lifestyle practices (yamas and niyamas), and focus (dharana) are others. 

That said, yoga and meditation do complement each other beautifully. In fact, the physical postures of yoga, known as asana, were traditionally developed to help practitioners prepare for meditation. By releasing physical tension and calming the nervous system, a consistent yoga practice can enhance one’s ability to sit more comfortably and focus more clearly. Many people find that a consistent yoga practice enhances their ability to meditate by helping them sit more comfortably and focus more clearly.  

And if you’re looking for stress relief or emotional regulation, both yoga and meditation offer powerful tools—but they serve different roles in your overall well-being. 

Final Thoughts: Yoga Is for Everyone 

It doesn’t matter if you’re tight, tired, out of shape, or brand new to the mat. 

Yoga is accessible and adaptable to all bodies and backgrounds. Whether you’re dealing with injuries, aging, anxiety, or a busy lifestyle, there’s a yoga practice that will meet you where you are. 

And if you’re thinking about becoming a teacher—don’t let fear stop you. 

You don’t have to be able to twist into a pretzel or hold a headstand to teach yoga. The heart of a great yoga instructor is compassion, knowledge, and a commitment to helping others. 

Ready to Take the Next Step? 

Become a yoga instructor with AFPA’s practical and accessible Yoga Instructor Certification. This course gives you everything you need to deepen your practice and start teaching—no matter where you’re starting from. 

Explore AFPA’s Yoga Instructor Certification Today 

Gain the skills, resources, and confidence to integrate yoga into your life and career.

Reviewed by

Dr. Shana Walsh

Dr. Shana Walsh is the Director of Education and Curriculum at AFPA. With a PhD in Kinesiology, Exercise Nutrition, and Health Promotion, she has served as an educator, author, and researcher. She is also a Registered Yoga Teacher, National Board-Certified Health and Wellness Coach, Master Certified Health Education Specialist, and Certified Personal Trainer. Shana has been teaching yoga for nearly a decade and has witnessed its profound impact on quality of life. She believes that when people improve their health, they improve their life, and she is committed to supporting others in taking steps toward positive change. 

When I was pregnant for the first time, I had a rough idea of what to expect during pregnancy. But when I was postpartum, I was totally lost.

I had no idea what was going on with my body after I gave birth.

There were no fun apps, like the ones I used when I was pregnant, explaining that my baby was the size of a lemon and why I was having weird pains in the front of my hips. There weren’t any postpartum books that were recommended to me.

In part, that’s because they didn’t exist when I first gave birth in 2013, but also it’s because discussions about what to expect postpartum were presented as less urgent than how to care for my pregnant body and how to prepare for labor and delivery. The health of my baby was the priority—my recovery was an afterthought.

In some ways, this hasn’t really changed. Postpartum care in the United States is utterly insufficient and leaves so many women—as well as their families—struggling. Much of that is systemic—rooted in an ideology that cares more about the idea of babies and families than the everyday reality of them. That ideology needs to be thrown out and the systems that perpetuate it requires radical change at structural levels.

And that is gonna take some serious work, my friends.

So, while we roll up our sleeves and get to that work, here are five basic ways you can support yourself postpartum and feel better in your body now.

1. Gather Information and Supplies

This might seem basic, but the best way to prepare for your postpartum experience is to have a broad understanding of what you’re heading into. Ask friends who’ve given birth what their postpartum experience was like and what helped them find relief. Ask your OB/midwife/doula what to expect physically and emotionally postpartum. If you’re comfortable, ask family members who have given birth what their experience was like and what they needed—both what they had and what they wish they had.

While every postpartum experience is different, the more you know, the less likely you’ll be blindsided by what happens during your own recovery.

Once you know, you can make a postpartum “go” bag—like the one you packed for the hospital, but for home. Instead of being filled with a baby outfit, clothes for you, and other essentials for your hospital stay, this is more of a “ready” bag. 

Here are some suggestions crowdsourced from moms who’ve been through it:

• Comfy pillows, heating pad, and a weighted blanket

• Pajamas that fit your postpartum body and aren’t itchy or restrictive

• Nipple cream

• A spill-proof water bottle you can use one-handed

• Eye mask for daytime naps

• Notebook/journal

• Formula (whether you plan to breastfeed or not)

• Different bottle nipple types to see which shape your baby prefers

• Padsicles (extra-thick menstrual pads soaked in witch hazel and frozen – for sitting on after giving birth)

• A squeeze bottle for going to the bathroom

• Cozy socks/slippers

• Easy-to-eat, nutritious snacks

2. Get Your Support System in Place

One of the hardest things about postpartum is taking care of a tiny, helpless newborn while also managing everyday adult responsibilities. But the lack of paid postpartum leave in the United States often pushes parents back to work before they’re ready—first, by leaving the birthing parent without support postpartum and then ultimately forcing them to return to work quickly.

What moms need postpartum is more support. Ideally, it starts with their partner. Have a conversation about your needs and expectations. But if they’re back at work one week after birth—like my partner was—there’s only so much they can do.

You need more of your village for support. 

This can look like:

• A meal train where friends drop off meals so you don’t have to cook

• A friend who walks your dog

• Someone who does grocery shopping (or use Instacart)

• A visitor who gives you a break from holding the baby so you can shower, nap, move your body, and see to your needs

The key is asking for help. People often want to help—they just don’t know how. Asking is hard, but so important.

Feeling better in your body starts with asking for what you need.

3. Schedule an Appointment with a Pelvic Floor Physical Therapist

As Dr. Sara Reardon, aka the Vagina Whisperer, says, “pelvic floor issues are common, they are not normal.”

Pelvic organ prolapse, incontinence, pelvic pain, and painful sex are common after giving birth. But they are treatable. You don’t have to accept them as normal side effects.

And regardless of whether you had a vaginal delivery or a c-section, simply carrying a pregnancy can impact your pelvic floor. That means pelvic floor physical therapy can be helpful for anyone who has been pregnant and is experiencing symptoms.

Tending to your pelvic floor postpartum is one of the best things you can do to feel better in your body.

4. Eat Enough Food (and Drink Enough Water)

One of the common refrains during pregnancy is “eating for two.” But as soon as you give birth, you’re encouraged to “bounce back” quickly in order to fit into her pre-pregnancy jeans and also into the expectations of the patriarchal system that prefers women small and meek.

Let’s be clear: giving birth is a labor-intensive act. Of course you need rest to recover—but with a newborn, infant, or toddler, that rest is hard to come by.

What you can do is eat enough food. This is especially true if you’re nursing, since breastfeeding demands a lot of energy.

Here’s a quick breakdown of what happens to your body when you’re not eating enough: Your body tries to conserve energy since you’re not fueling it, so you start to feel low energy and brain foggy. Not eating enough will impact your mood and your ability to make decisions, 2 things that are already difficult when you are immediately postpartum.

Here’s what happens when you’re not eating enough: your body conserves energy, you feel foggy, moody, and low-energy. It affects your mood and decision-making—two things already taxed during the postpartum phase.

Your body needs more calories, not fewer.

Fuel your recovery instead of depriving it.

5. Move Your Body—Gently

The common advice is to wait until you’ve stopped bleeding—typically around six weeks—to resume exercise. If you start bleeding again, you’re likely doing too much.

And while it is important not to overdo it as your body is healing, that doesn’t mean you need to be completely inactive. In fact, your body will likely feel a lot better with a little bit of movement, even just a few days postpartum, than none at all.

How much and what kind of movement depends on:

• Your fitness level pre- and during pregnancy

• Your birth experience (vaginal or c-section)

• Any complications (like prolapse or diastasis recti)

Always get clearance from your OB or midwife. But that said, if you had a relatively standard vaginal delivery, there’s a lot of movement you can do postpartum that will feel really good.

• Cat/Cow is one great option that you can do on your hands and knees in table pose, but also seated on the couch.
• You can do seated twists to create some gentle rotation for your spine and release tension across your chest.

If you had a c-section, you could do small, simple actions like shoulder rolls and ankle rolls.

Chair Dog is a pose nearly everyone can do postpartum, once you’re ready to stand up again.

And here’s a few YouTube yoga videos I created that you might find helpful:

Starting small and gentle will help ease your body back from the intensity of labor and delivery, while connecting you to your new, postpartum body. Gentle movement early on will also help lay the foundation for a more challenging practice when your body feels ready.

Let me know which of these postpartum recovery tips feels most essential to you. And remember, your healing matters too. —Naomi

Retail pharmacies are the foundation of accessible medical care. As vital parts of a successful health care system, owners must use modern technologies to ensure patients receive the proper medications. Automation offers a powerful solution, but the hefty upfront expense can be a barrier. Explore five companies that help retail pharmacies save on automation costs.

The Importance Of Automation In Retail Pharmacies

Automation is changing the pharmaceutical landscape, offering transformative benefits for employees and clients. It simplifies several processes, such as distributing, sorting, packaging and counting medications. Software or devices operate on a set of rules, which can help maximize resources. Here’s why automation is essential in retail pharmacies.

Improved Accuracy

Many medication errors occur within pharmacy premises. They are a pervasive problem, with 50% of all mistakes occurring when a drug is prescribed or ordered. Such issues can cause significant repercussions and complications in affected patients. Pharmacy automation is essential to keep small problems from getting bigger.

Cost Savings and Efficiency

Automated systems can dramatically reduce manual labor so pharmacists and other health care staff can focus on providing quality patient care. For instance, a central fill technology system has a smaller footprint than traditional ones, making the workflow more efficient and helping you save on costs.

Inventory Management Optimization

Inventory is the heart of a pharmaceutical business. This is especially true for people who operate multiple retail locations and need a seamless, centralized system to ensure all medications are provided on time. Without available drugs, you can’t help patients, which may lead to loss of revenue and trust.

Automation systems and devices can keep track of available medications, post real-time updates and reduce stock redundancies, ensuring you provide the best possible care for your patients.

More Storage Space

More space means more real estate costs. Automated systems help decrease your operational space dramatically, which translates into bigger savings. Automation is essential in any pharmacy because it makes room for more supplies.

Limited space enables you to create a secure channel storage, which is particularly important in hospital, central fill and community pharmacies that handle prepackaged medications. Retrieval systems with dispensing robots can free up floor space, giving pharmacists ample room to do their work efficiently.

Labor Cost Reduction

Automated systems can refocus and redistribute pharmacy staff from tedious, low-value tasks to valuable activities. A seamless operational process allows you to hand over repetitive work to technology, which is especially useful during peak times or when the pharmacy is short-staffed.

Work-life balance improves when pharmacists and technicians have more time to spend on high-value tasks. This can help boost their productivity, lower operating costs and increase profit margins.

Criteria For Inclusion

Just because a company offers retail pharmacy automation services doesn’t mean they provide cost-effective solutions. The following factors were considered in determining the top companies offering automation services to retail pharmacies.

• Cost savings: All companies demonstrably reduce labor and inventory management costs. Many offer quantifiable metrics, such as return on investment (ROI), to support their claims.
• Innovation: All organizations offer various automation technologies and services relevant to retail pharmacies.
• Reputation: The list only includes companies with a solid track record of successful implementations in various pharmacies.
• Features: Factors like scalability and technologies used were considered. Solutions must leverage advanced systems.

A Quick Comparison Of Companies That Help Retail Pharmacies Save On Automation Costs

Here’s a quick summary of the top companies offering reliable automation solutions that can help you cut costs.

Learn more about these companies, their offerings and key features before choosing your automation solutions supplier.