Massage during pregnancy

Back pain, swollen legs and feet, tension and hormonal imbalances affect the pregnant woman to feel sometimes bad and nervous. Therefore, pregnant women often want to massage or ask their partners in a few minutes of light massage to eliminate or reduce pain and tension.

It is recommended that massages are avoided in the first trimester, and after that it is important to consult with the doctor. There are rare cases in which massages are strictly forbidden! This is the case if the pregnant woman suffers from thrombophilia, heart problems and if she has an increased fever.

Many studies have shown that massages bring great benefit to pregnant women! They eliminate tension in the back, improve circulation, which is often slowed down in pregnancy, help reduce swelling of the legs, and most importantly, the massage works soothing and bring our body and mind into balance.

If the doctor agrees with the massage, it is important to find a specialist with a prenatal massage. When you find an expert, it is advisable to ask for qualifications. Massages must not be too aggressive and strong and it is very important that you go to the therapist who is dressed for prenatal massage.


The position for prenatal massage is essential to make the massage as effective as possible.

The best position would be on the side and the stomach should be supported by the pillows to avoid the extra stress of the stomach muscles.

There are also tables with a hole for the stomach, however, in this case, the stomach freely falls without support, and the ligaments of the uterus can stretch. This position should not be practiced for longer than 10 minutes.

After 22 weeks, pregnant women should avoid lying on their back. Lying on the back, the weight of the uterus and baby pressure other organs and veins that supply the baby with blood and oxygen. This can pose a great threat to the baby, which is why it should be avoided and shorten the duration of prenatal massage in this position for 10 minutes.


Anti-cellulite massage during pregnancy and breast-feeding, as well as other anti-cellulite treatments that are used to break it, are not allowed. When breaking the cellulite, many harmful substances are released that go directly into the bloodstream and into the milk.

Cellulite in the other is a problem, but the fight against it is the only possible exercise, diet and flushing of a lot of fluids.

If you are not a fan of exercise or you just can not give up some treats, just do not. You are pregnant so enjoy every minute, hour and day! Fighting with cellulite can wait. 🙂


Source: LINK

How to choose colors for the nursery?

We all want to make a perfect nursery for our baby and it knows to be challenging!

Sometimes you need just a few good tips to make it so easy!

Colors are affecting babies as they are affecting us. So its very important to choose wisely colors for the room in witch your baby will be growing up.


The white color is always a good choice. Its innocent and clean, but sometimes it can cause secretiveness so always use some splash of other colors to evoke openness.

Yellow is sunny but if you use to bright yellow it can upset your baby so use subtle yellow cause it promotes emotive thoughts.

Red is passion color, emotional, but do not overdo it, cause it may invoke volatile personality.

Blue as well is calming and increases productivity but should not be around the food because it can kill appetite.

Pink is a feminine and loving color. If you have a baby girl you should use lots of this color cause it can affect a bit of princess attitude. Its calming and if you use bright pink it can give the room a cozy look.

Grey is an emotional color and inspires to contemplate. Too much of dark gray can promote thought and emotion and usually, that includes sadness and loneliness. But if you use it smart it can give your room cozy and soothe look.

Green is the best color for learning. It is also the color of nature so you can’t be wrong with it. It affects calming and refreshing.

Orange color gives a very cozy feeling and almost never has negative effects on babies and us. Use it as much as you like.

Brown is the color of our earth, which makes it a great choice for a nursery. However, brown is also the color of, er, other things, so use with caution. Go with a dark chocolate brown or a very light beige/tan. Avoid any of the middle shades as they can tend to look, well, poopy.

Black is modern and strong but do you really want a black room for your baby? For some people it promotes depression. If must, make sure to use in a room with big windows and lots of natural lighting and make sure it is not on every wall.

I hope that this will help you to make a choice. Remember that its not only important what colors do you pick for a room, but animal portraits and pictures are also important almost the same, cause through that we can instill in our little baby sense of exploration, travel etc.


Make your labor easier!

There are various myths, beliefs, and studies that show that certain exercises and foods can ease or even speed up the very act of childbirth.

This is my first pregnancy and I would like to do everything in my power to get the best preparation for the delivery. That’s why I studied a little. What can I do for myself, my body and my baby, so that I am giving birth faster and easier?


Everyone knows that it is healthy to eat raspberries, but less well-known benefits of her leaf. For centuries, raspberries have been used for a sore throat, inflammation of the tonsils and rash, and tea was used for respiratory and digestive problems, as well as for alleviating menstrual pains. Travers blended the black spleen with this leaf and used to rinse the eye for the treatment of conjunctivitis. Today you can make a mouthwash from a raspberry list if you have a bleeding problem.

This leaf contains alkaloids and fragrances that positively affect the strengthening of the uterus and pelvic region, and experts say it is good to drink at pregnancy because it reduces the possibility of abortion. Raspberry leaves contain large amounts of vitamins E, C and B, as well as minerals such as magnesium, potassium, phosphorus and calcium. It also contains a small amount of zinc and iron. These vitamins and minerals from this leaf are well absorbed in our body, therefore this plant represents a good supplement and nutritional supplement, not only in pregnancy but also in wider use.

Research has said that tea from the raspberry leaf reduces the duration of the delivery itself, as well as postpartum complications and the possibility of bleeding after, if it is consumed regularly. Because of all of the components, prepares our body and womb for pregnancy and childbirth, and in the postpartum period, it helps to regenerate organs faster.

Why can we still drink tea from raspberry?
• Reduces high blood pressure
• It lowers blood sugar
• Strengthens immunity
• Decreases morning sickness
• High amounts of minerals make it easier to breast milk

Although many experts agree on the good effect of this tea, it is advised to consult your doctor before consuming.

Preparation of tea from raspberry leaf:

This tea, unfortunately, does not taste like a raspberry itself. The taste resembles a lot of black tea, so if you do not like your taste, mix it with mint tea.
One spoon of raspberry leaf is poured over with 2 dl boiling water, left to stand for 15 minutes, rinse and drink in the morning on an empty stomach, half an hour before meals.
The recommended dose is up to 3 cups per day.
A raspberry leaf can now be found in the form of a capsule, and if you make tea it is important that the leaf is not treated, and it is best to buy in the pharmacy those who have the label that they are organic production.


Dates are the fruit of the palm family, called Datula. Because of its nutritional value, dates are considered one of the healthiest fruits in the world!

Datula is often called Queen of Arabian trees, while Urma is the main ingredient of the daily Bedouin menu.

Dates are rich in nutrients and are a good source of potassium, magnesium, manganese, iron and phosphorus, as well as minerals of copper, zinc and selenium. They also contain vitamin B complex. They belong to the most calorie fruit with as much as 282 kcal / 100g. They can be eaten fresh or dried. Dry fruits contain up to 70% of sugar.

A study conducted in Jordan (2007 and 2008) on the consumption of dates in pregnancy was published at the US National Library of Medicine website. In this study, 69 women who consumed 6 dates a day 4 weeks before their term and 45 women who did not consume dates participated. Here’s what research has shown!

  • Women who consumed dates showed that they were opening better on the day of childbirth than women who did not consume this fruit (3.52 cm to 2.02 cm)
  • 96 percent of pregnant women who consumed dates were naturally born, while the percentage of those who did not consume dates was 79 percent.
  • Synthetic oxytocin for accelerating contractions was significantly less used in women who ate dates, 28 percent to 47 percent.
  • Shorter time was observed for the duration of labor in women who consumed these fruits, 510 minutes while in women who were not in this group the average duration of labor was 906 minutes.
  • It is also concluded that this fruit reduces the need for induction.

Source: Wikipedia, NCBI

3. Walk

As your term gets closer, lots of people will advise you to walk. but why?

As we walk, the hips are moving and helping the baby drop into the pelvis opening and it helps the baby to be placed in an optimal position for birth.

Walking also helps us to manage pain more easily, so when the contractions go, a walk can be of great help.

There are studies that show that women who were active and walking through the entire pregnancy are having more easily and more quickly labor and were more physically prepared and stronger during childbirth.

4. Exercise

Yoga, pilates and deep squats help relax and stretch the muscles involved in childbirth. There are exercises that can be done throughout the pregnancy so that the pelvis and ligaments are better off for the delivery and facilitate their movement and opening when the time comes. See in this video what the exercises are!


We must admit that sex in some stages of pregnancy can be a bit uncomfortable, especially when a woman enters in the ninth month. Your partner and you may be uncomfortable because of a present baby, however, the baby is completely safe in your womb and you can not hurt her in any way.

It has been proven that pregnancy increases the blood circulation in the vagina, so sex can be much more pleasant and the orgasm is much stronger.

But how can sex facilitate the delivery?

Sperm contains prostaglandin, which is believed to soften the cervix and in this way helps with delivery, therefore, in nine month of pregnancy, a partner should often ejaculate in his pregnant partner. Many doctors claim that this can be of great help to you, but there is no adequate research that confirms this claim. Still, you can try it. You don’t have anything to lose.  🙂

Do you know when to avoid sex during pregnancy and who recommend it? Click on this LINK to read more about this topic!


It is normal to have a fear of labor, especially if it’s your first time, which is why psychological preparation is in the first place when it comes to preparation for childbirth. And how to prepare?

  1. You need to talk to women who have passed through labor and you will see that each birth is different. Each mother will carry over on you a little of her experience, which can make you feel confident.
  2. Classes of preparation for delivery. The more you know about birth, you will feel more prepared. On this classes, you can learn how delivery begins, from the first contractions, what to expect when your water brakes, possible complications, breathing during contraction, how the birth of the baby looks like and recovery. You can learn what you can expect in every moment of childbirth which is great! This surely gives you confidence, and at the labor, you will be calmer and more confident to bring the whole act easier.


Which sleeping poses are safe during pregnancy?

Some women are used to sleep on the stomach, some on the back, and some are the most comfortable on the side. As belly grows bigger, you will need to get used to sleeping poses that are safest for the baby. In the text below, find out which poses are safest and the most comfortable for both you and your baby.

In the first three months of pregnancy, no position during sleep can harm the baby. The fetus is small, only a few centimeters, so you can sleep freely both on the stomach and back but later in pregnancy, these positions can be harmful to the baby and you.


If you are one of those women who has been accustomed to sleeping on your stomach, this position will not be appropriate for you after the first trimester, and for some of them, earlier. It will naturally come that you will turn on the side because you will find sleeping on the bally uncomfortable and unpleasant because you will be afraid to press the baby.

Sleeping on your back

If this is your favorite sleeping position, after the first trimester you have to become alert and try to turn yourself to the side more. As the baby grows, the uterus starts to press the lower hollow vein, otherwise known as the vena cava, which returns blood from feet to the heart. It also supplies baby with blood and nutrients. Lying on the back can weaken the circulation, and the blood supply to the baby, which can endanger babies life. The womb also exerts pressure on other organs and veins, and problems with hemorrhoids can occur.

While sleeping, it may happen that you turn to the back, but if you wake up in that position, just go back to the side.

Half lying POSITION

A half lying position for many pregnant women is the most comfortable for sleeping because of a heartburn. The position is safe and can be very comfortable if you tucked in with some pillows.


On the left or right? Many doctors say it does not matter and that it’s safe to sleep on both sides, but there are still some others who claim different.

On the right we have a liver, so the uterus can press its weight, while sleeping on the left side is completely safe for the baby and the mother. The only problem with sleeping on the side can be the pelvic pain that can occur, but it can be solved by placing a cushion between your legs while sleeping.

Do you have sleeping problems?

The pregnant women can experience many problems as insomnia, heartburn, heart rate, constipation, back pain and frequent need for urination that can make them problems to sleep. This can additionally shorten the dream that is necessary during pregnancy. Click on this TEXT and read how to solve these problems and provide yourself a peaceful night’s sleep.


5 smoothie drinks for pregnancy

With the right combination of fruits and vegetables, a smoothie drink can be a real elixir for your body, and only one smoothie per day can contain the daily dose of all the necessary minerals and vitamins necessary for your and your baby’s health!

We highlight for you TOP 5 healthy and delicious smoothie drinks that are not only good for lifting immunity but in the pregnancy, they also support the better development of your baby!


Who would say that something so delicious can be so healthy! This smoothie is ideal for snacks between breakfast and lunch as it contains a lot of proteins that are essential for the growth and development of your baby!

Preparation time: 5 minutes


  • 1 banana
  • 1 teaspoon peanut butter
  • 1/2 teaspoon of cocoa powder
  • 1/4 teaspoons of cinnamon
  • 1/2 cup of plain or almond milk

Put all ingredients in the blender and mix well or with the help of a stick mixer. You will get a strong, full flavor drink, rich in protein and calcium.



Rich with nutrients needed in pregnancy for the growth and development of a baby such as an Omega 3 fatty acids, phosphorus, calcium, and antioxidants. Tasty and great for snacks between two meals!

Preparation time: 5 minutes


  • 1 1/2 cup of a frozen mix of forest fruit
  • 2 teaspoons of seeds
  • 1/2 cup of plain or coconut milk
  • 1/2 cup of Greek yogurt
  • 1/3 teaspoons of cinnamon
  • 1 teaspoon of honey

Blend the beverage with a blender or a stick mixer.


You sure think the green smoothie can not be so tasty? You’ll be surprised if you try this beverage! In pregnancy it is important to consume as much iron as possible, and this drink has a lot of it!

Preparation time: 5 minutes


  • 1 glass of squeezed orange
  • 1/2 cup of greek yogurt
  • 2 teaspoons of chia seeds
  • 2 cups of baby spinach (2-3 hands)
  • 1 mango or if you take frozen 1 1/2 cups of mango dice

This beverage is rich with the iron, folate, fiber, vitamin B and C, Omega 3 fatty acids, as well as calcium! It’s great to be consumed in all three trimesters of pregnancy!


Do you have problems with morning sickness? Here’s a fresh potassium-rich potion, C vitamin, phosphorus and magnesium, which will help you with morning sickness, and on the other hand strengthen the immunity and health of you and your baby!

Preparation time: 5 minutes

Ingredients :

  • 2 apples
  • 100ml of water
  • 40ml of squeezed lemon (1 lemon)
  • about 3 cm of ginger root
  • 1/2 cup of frozen mango dice

All ingredients blend and enjoy this fresh beverage!


Who’s for some winter magic? Pumpkin not only is healthy but it is also very delicious! We know that most women think it takes a lot of time to save pumpkin puree, so we suggest you buy a ready-made mashed pumpkin. The pumpkin contains folate and carbohydrates, and this smoothie drink contains iron, Omega 3 fatty acids and vitamins C and B. It is great for lifting immunity in the winter days!

Preparation time: 5 minutes (if you find ready-made mashed potatoes), 1h if you make yourself a pumpkin puree yourself.

Ingredients :

  • 1/2 cup of pumpkin puree
  • 1/2 banana
  • 1 smaller apple
  • 1 spoon of seeds
  • 1/3 teaspoons of cinnamon
  • 1 cup of plain or almond milk
  • 1/2 cup of greek yogurt
  • 1 teaspoon of honey (optional)

Prepare the beverage with a blender or a stick mixer.


How to prevent diastase condition during pregnancy, back and joint pains?

During pregnancy, women experience great physical changes that can be accompanied by discomfort and pain, and sometimes those changes accompanied by pain lead to the woman having to contact a doctor. There are ways for these states to be prevented with many activities. It is important that, during pregnancy, women take the time to care for their body, walk, massage, light stretching and exercise in the form of yoga or pilates, and if the woman is actively working out, she needs to adjust exercises to her pregnancy.

We asked professionals from the Clinic for Physical Medicine and Rehabilitation Fizio Vracar, what kind of physical changes it comes to women during pregnancy and what problems are most commonly occurring.

Milan Ilic, physiotherapist  and the owner of practice Fizio Vracar

“During pregnancy, the entire organism and its systems are adapted to the requirements of the fetus that develops, as well as the musculoskeletal system. What affects the musculoskeletal system most is the mechanical factors – increasing the weight of the pregnant woman, changing the position of body segments and, therefore, moving the body’s focus. Indirectly, and the endocrine system affects mechanics by secreting a hormone called relaxin, which affects the ligaments structure. Because of this, due to the above, mechanical pressure on the joints and soft-tissue structures is changing, pregnant women often feel pain in the areas of the foot, knees and hips (as these joints carry the highest body weight) as well as the spinal column (the axis providing the base both for statics and for the dynamics of the body). In addition, one should emphasize another very common problem, which is the “splitting” of the front abdominal muscle along the longitudinal axis, which is termed a diastase (diastasis recti).

Back PAin

“Because of the growth of the fetus, the body of the body moves forward. In the lower part of the spine, we have a natural curve that is protruded forward. During pregnancy, this curve increases. Also, due to hormonal changes, the ligaments that stretch from the back and the front of the spinal vertebrae are weak. The pressure in the abdominal cavity changes and the pressure between the vertebrae is arranged differently. Because of this, there is a pain in the lower part of the spine in most pregnant women. The better the physical readiness and stability of the spinal column before pregnancy, as well as during pregnancy, the chance of pain in the lower part of the spine is smaller. It is individually how much this chances will be reduced, depending on the pregnant woman’s pregnancy, the age of the pregnant woman, the number of babies she is carrying, the weight of the fetus, the weight of the pregnant woman before and during pregnancy, nothing can be accurately determined but physical preparation in cooperation with the doctor and physiotherapists before and during pregnancy certainly have a very positive effect on the prevention or reduction of various disorders “, advises Fizio Vracar team.

Painful joints

”The joints suffer from increased pressure and improper pressure distribution due to the increased weight of the pregnant woman, changes in body weight, swelling of the joints in pregnancy and changes in the body’s position (and thus stretching of one, and shortening of other soft tissue structures or increased compression in certain places). In women who already have some degenerative changes in the joints, these problems are more easily occurring and more pronounced. Depending on the cause and intensity of pain in the joints, which your doctor will determine, therapy is also prescribed. When it comes to physical activity, light walks and other aerobic activities, exercise exercises and muscular flexibility tailored to pregnant women, it is possible to reduce the pain and the impact of mechanical factors on the body. ”

pelvic pain

“Pelvic floor muscles, like all other muscles, must have the ability to contract and relax. In order to give good support to the internal organs of the pelvis, especially during pregnancy and fetal growth, they should have satisfactory tonus. During pregnancy, under the influence of the weight of the fetus, these muscles are stretched, the weakening and therefore the risk of subsequent urinary and fecal incontinence. Because of this, the tone of these muscles is of exceptional importance and its quality is achieved by specific exercises. On the other hand, it is equally important to develop the ability to relax the pelvic floor muscle that is necessary during labor, which develops through the learning techniques of relaxation of these muscles. “


What is a diastase and how does it occur?

“Basically speaking, the diastase would be a fissure in the middle of the abdominal wall, the tension that can be felt best in the contraction of the abdominal muscles (elevated to the abdominal position). Expertly speaking, the diastase is actually a separation of the two abdominal muscles, that is, the left and right rectus abdominis, and therefore it also carries the Latin name diastasis recti abdominis or only diastasis recti. This separation occurs because of the uterus that is enlarged and the abdominal muscles grow. In the aesthetic sense, the front abdominal wall creates a “bump” due to this separation, which is also the most visible when making the classic abdominal. In the medical sense, the diastase is important because of the possible consequent hernia or the appearance of pain in the abdomen. “

“Factors that influence whether a diastase will be created is the weight of the fetus, the age of the pregnant woman, the individual quality of the soft tissue (genetically predetermined), and the inadequate exercise and training.”

How to reduce the chance of creating a diastase?

“In order to reduce the chance of developing a diastase, you need to have as strong core as possible, the hull stabilizers, the deep muscles of the abdomen (specifically the most important transversus abdominis located below the rectus abdominis, the one that we practice with classic abdominals). There are specific exercises that strengthen these muscles, as opposed to abdominal muscles that only strengthen superficial rectus abdominis and can even contribute to the formation of a diastase. These exercises do not guarantee complete protection against diastase but reduce risk. Women with strong deep and superficial muscular hull (core) are certainly less likely to get a diastase. ”

How is the diastase treated?

”The diastase is treated conservatively (exercises) or surgically, depending on the extent of its diaphragm. The success of conservative treatment also depends on many other factors. In any case, specific exercises will help prevent a hernia or other symptoms as a consequence of the diastase. Exercises are very specific and require persistence to give the best results. In agreement with the physiotherapist, the exercises are combined and dosed “, advises the Fizio Vracar team.


Sleeping problems during pregnancy and how to prevent them?

Future moms know that they will not be able to get enough sleep when a new family member comes to the world, and often their friends say, “Get some sleep while you can!” But who would say that it may be so difficult for a pregnant woman to have enough sleep during pregnancy?

Why it can be so difficult to have enough sleep during pregnancy and how to prevent them?


The digestive system and work of the intestine slow down during pregnancy as a result of the work of the hormone, which can lead to prolonged retention of food in the stomach and to the heartburn. Hormones also affect the muscles between the esophagus and the stomach, which relax and allow the acid from the stomach to return to the esophagus and thus cause a burning sensation. Uterine enlargement can increase this discomfort by pushing the stomach, especially in the third trimester of pregnancy.

How to alleviate heartburn before sleeping?

Avoid eating two hours before bedtime. Tea from chamomile or ginger can be of great help! Make some of these two beverages before bedtime, so if you continue to suffer the same problem, eat some almonds or toast bread and stay in a seated position for at least half an hour before bedtime.

Which changes in your diet can help with heartburn?

Eat slowly and chew food for a long time. Have several smaller meals during the day. Get rid of foods that you notice to bother you and eat as much of the fibrous food as you can. Try to stay in a sitting position after a meal to make it easier to digest and how your food will not “return”. Almonds can help you with heartburn so you can nibble between meals. Do not drink water immediately after the meal or even 20 minutes before, as it can interfere with the digestion process. Avoid the following foods: soup, tomato juice or tomato sauce, coffee, fried and fatty foods, meat products (sausages, virgules …), citrus fruits (oranges, grapefruit, lemon, mandarins …).


For the same reason as the heartburn, slow digestive tract activity can lead to this problem. Over time, with a baby’s growth, the uterus can press the colon, which can also lead to this problem.

Tip: Be as active as possible and walk whenever you have time. Eat as much fibrous food like fruits and vegetables, cereals, and seeds such as pumpkin seeds or flax seeds. Insert at least 2 liters of fluid per day. Take a regular probiotic or eat yogurt or kefir containing it.

3.Rapid heartbeat

During pregnancy, the amount of blood in the woman’s body increases significantly, and therefore her heart must pump more strongly. That’s why pregnant women often feel a strong heartbeat, which can make problem with falling asleep.

Tip: Play yourself sleeping relaxing music with which you can calm your breathing and pulse. While listening to music, imagine walking along the warm sand and waves. This kind of relaxation will prompt you to get into a fast sleep.

4.difficulty with breathing

An increase in pregnancy hormones can cause deep breathing, and later in pregnancy, breathing can be difficult if the baby starts to press the diaphragm.

How to calm your breath before sleeping? Pleasant music can also help with this problem as well as deep breathing. Concentrate on breathing and breathe deeply. Breathe in for 4 seconds on the nose, keeping the air in for 2 seconds, then slowly breathe out on the mouth or nose for 6-7 seconds.

5.muscle cramps

Muscle cramps are often due to the lack of magnesium, and because of the pressure of the uterus on the blood vessels that return blood from the leg to the heart. Also, weight gain can affect leg pain, as well as cramps.

How to reduce your chances of getting a cramp in your sleep? Before going to bed, you can prepare yourself a warm bath or ask your partner for a light foot, legs, and arm massage to relax your muscles. It is recommended to take magnesium before going to bed.

6.Beck pain

During pregnancy, abdominal muscles are spreading due to the growth of the stomach and they become weak, this affects significantly the spine. The weight of the stomach itself, as well as weight gain, also affect the spine and can cause back pain. Pelvis also prepares for labor, and due to her preparation, the softening of the bone and joint system occurs. As the pregnancy progresses and the baby grows, the uterus can press the lower limb nerves, which can also cause pain.

How to reduce back pain? Try to walk as much as possible and be active. You can start on pilates, yoga or swimming that will surely help you with this problem. It is important that your back always are straightened. Put the pillow back as you sit.

Tp for sleeping position. Lie down on one side and put the pillow between your legs and let you always have one leg bent. Help can also be a light massage before bedtime and a slight stretching.

7.frequent urination

Kidneys in pregnancy work quickly because of the increased amount of blood in the body, and therefore a higher amount of urine occurs. Also, the uterus can press the bladder, which at night may be inconvenient.

Unfortunately, there are no tips for this problem except whenever you file like you must urinate do it. 🙂


Anxiety, nervousness, excitement, thrill, fear, all this affects our body and causes some sort of stress that can make problems with falling asleep.

How to reduce stress and quickly fall asleep? Light up the aromatic candle, dampen the light and prepare yourself a warm drink like chamomile tea or milk. Start reading! Reading can help you relax. You can prepare yourself a warm, fragrant bath that will loosen you and help you relax.

Avoid training and any other activity before bedtime, beverages such as coffee, tea and soda drinks containing caffeine, and avoid heavy talks, quarrels and discussions before you go to sleep.



Look how Suzana’s pregnancy workout looks like!

Suzana Krkeljic is a young mother, a fitness instructor, a blogger, and a vlogger, who is a role model and motivation for many women. She works for years, and her main goal is for girls to envy themselves and their bodies and to make fitness part of a life.

What Suana say for training in pregnancy, “Training in pregnancy is the best thing you can do for yourself and your baby. Of course, with the approval of your doctor and in accordance with your physical readiness.

Suzana shared with us a couple of exercises she practiced during pregnancy and helped her maintain her physical and mental form.


Fitness instructor Suzana Krkeljic

Recommendation for pregnant women is that due to the size of the stomach slightly correct this exercise, which is usually done on the bench. It is advised that the armrest be considerably higher than the bench, as in the picture, and both legs on the ground. The foreleg is slightly bent, and the leg behind is straight, while the support for the upper part of the body is on the arm (if the right leg is forward, the support is on the right hand). Take the dumbbell with the other hand with the weight that suits you. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step.

”It’s a great exercise for getting your back stronger than ever. What I like about this exercise is that strengths your shoulders and core. You will be able to lift and carry your baby much effortless 🙂 ”


Fitness instructor Suzana Krkeljic

Lift the barbell above the neck region and hold it slightly wider than the shoulder width. The feet are in the width of the shoulder with the straight back. Push the barbell vertically above your head until your arms are fully stretched, then fold your arms and return to the starting position.

“One of the exercises that will make your core and lower back stronger. With a baby, you’ll have a lot of bending and lifting, so this exercise is perfect for pregnancy and postpartum period. ”


Fitness instructor Suzana Krkeljic

Get down on your knees and rely on your hands. The back and the head must be straight and in the line. Raise one leg at an angle of 90% for a certain number of repetitions and then repeat for the other.

“It’s well known that my favorite exercises are for glutes. Not only cause is giving you perfect lift and shape. In my pregnancy, strong glutes helped me as well to not have lower back pain. I had good support 😉 “- Says Suzana

“What is most important in training during pregnancy is to listen to your body and how you feel. The number of repetitions and loads depends on you and do not exaggerate. One rule I have set myself and I share with my clients is not to exaggerate and do nothing to force. You should always be alert and, as I have already mentioned, you must listen to your body what it tells you. If you’re really tired, do not train. Take a break and relax with a good book or a good movie. One such day without training can only help you and your baby. “- Susana says.

Follow Suzana on her Instagram profile Suzana Krkeljic, website and on her youtube canal Suzana K!


Is the sex during pregnancy safe and which poses are recommended?

Many couples avoid having sex during pregnancy or have a reduced desire for sex because they are afraid they will, in some way, harm a baby. If all the gynecological findings are in order and the doctor does not tell you otherwise – sex in pregnancy is completely harmless! The baby is in the womb, protected by its strong muscles of the uterus and amniotic sac’s fluid. But, anyway, you should be careful with certain things.

when you should be careful

In the first trimester, it should be considered that the fetus develops, and it is advised that the sex be gentle and moderate, as for whole pregnancy. There is no pose that is not safe in this trimester.

In the second trimester, the pregnant woman feels the best and the only thing you should be careful about is that you do not make pressure on the abdomen.

In the third trimester, special attention must be paid to the pose. The advice is to avoid a missionary or any pose in which the pregnant woman lies on her back because of the increased pressure on the vein cava, which brings blood to the baby, as well as the pose in which the pressure is applied to the stomach.

When to avoid oral sex?

Oral sex should be avoided if your partner or you have oral herpes. Also, in oral sex, be sure that the partner does not blow out the air into your genital area, as this can cause an air embolism (a bubble of air that gets into your blood circulation), which rarely happens, but it can be very harmful to both you and your baby!

Best and safest sex position during the last trimester

  1. Sit on the edge of the bed or the table, and let the partner come to your front. From this position you can lie on your back, while the partner stands or kneels in front of you. It is advised that, if in the last trimester, put the pillow under your back so that you do not lie flat.
  2. Have a partner sit on a chair, and you make him crouched. In this position, the penetration is deep and the pressure on the abdomen is avoided.
  3. Straddle the partner while he’s lying on the bed. From this pose you can control penetration and avoid pressure on the abdomen.
  4. If you want to avoid deep penetration, lie on your side, and let the partner lie behind you.

when you should not have sex during pregnancy

There are certain reasons and conditions for which couples need to avoid sex while pregnant. One of these reasons is genital herpes. Be sure to avoid sexual intercourse if you or your partner have genital herpes, whether active at the moment or not, as well as any other sexually transmitted diseases.

Doctors advise that sexual intercourse has to be avoided if:

  • you or your partner have a sexually transmitted disease,
  • you’re at risk for miscarriage or history of past miscarriages,
  • you or your partner have genital herpes,
  • you have vaginal bleeding,
  • history of a cervical disease,
  • the cervix has opened too early in pregnancy,
  • if you have severe stomach pains or contractions,
  • you have an underlying placenta (placenta previa),
  • your amniotic sac is leaking fluid or has ruptured membranes.

ejaculation inside the vagina, is it safe or not?

Sperm contains hormone prostaglandin, and research has shown that this hormone stimulates the relaxation and opening of the cervix. For this reason, many doctors advise ejaculation to be avoided until the end of the eighth month of pregnancy, and it is recommended in the ninth month as it can make your labor quicker and easier. Some doctors disagree with this claims, but for sure it can’t be harmful to try! 🙂

Use of condoms during pregnancy

Condoms are commonly used to avoid conception and one of their important purposes is forgotten-condoms also protect against sexually transmitted diseases (STD)! In pregnancy, women must be protected from STD, especially in the third trimester. However, if the tests of both partners are negative for STD, then condoms are not necessary. This can be your personal choice, and you may ask your doctor for their opinion as well. If you use them, it is advised to use latex condoms, and if you are sensitive to latex then use polyurethane condoms. It is recommended that lubricants based on oil do not mix with latex condoms.


Maya’s Sunday desert- Chestnut puree balls

Who can not like the smell of baked chestnuts?

Chestnut, in addition to the phenomenal sweet taste, is rich in starch, vitamin C and contains much less fat than other nuts! Benefits for health from it can be great, especially in pregnancy!

Chestnut is rich in herbal fibers, it allows good functioning of the intestinal system and prevents constipation which can be the case in pregnancy. It quickly causes a sense of satiety, and because of the combination of calcium, phosphorus and magnesium, this food has a great influence on the health of the bones and teeth.

Today Maya sends us an excellent recipe for a wonderful and healthy treat with chestnut puree!

Chestnut PuREe Bolls


  • 1 kg of chestnut (about 1/2 kg chestnut puree)
  • 2 tablespoons of agave syrup
  • 4 tablespoons of coconut protein
  • 3 tablespoons of coconut oil

Cook chestnuts and peel them off. Make a chestnut puree in the blender and add agave syrup, coconut protein and oil and mix well together to make the mixture. From the resulting mixture make small balls. If desired, you can add cranberries, dried grapes, pistachios and decorate with them.

If you want, you can also buy chestnut puree and save time for cooking and peeling.

Maya served this way 🙂

Maya, thank you for another phenomenal recipe! We are eagerly awaiting next week!