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20 Promises I’ve Made To My Newborn Baby

20 Promises I’ve Made To My Newborn Baby

To my sweet little girl:

I want you to know that you are loved more deeply than you could ever possibly imagine. You are awesome and incredible beyond measure.

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As you grow and learn, I will learn too – all about you, and all about being your parent. I definitely won’t be perfect, but I promise to always love you with my entire heart throughout life’s journey, and to do my best to nurture, guide, support, and encourage you.

This, my sweet little one, is my list of promises to you.

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1. I promise to encourage you to follow your dreams, and to remember that you are you; it’s not your job to be an extension of me.

2. I promise to help you figure out who you are as you navigate this big world. I will help you discover and build on your unique interests and strengths.

3. I promise to teach you that you are worthy of respect. I will teach you when to stand up for yourself and when to silently walk away. I will show you how to treat yourself with respect and how to demand respect from others.

4. I promise to get messy with you. I will build snow forts with you, jump in the leaves with you, make sandcastles with you, and dance in the rain with you.

5. I promise to pick my battles and not get caught up in arguments about things that don’t really matter.

6. I promise to be vulnerable with you and let you truly see me.

7. I promise to show you how to have healthy relationships. I will teach you how to be a good friend and how to choose your friends wisely. I will teach you the value of amazing girlfriends. I will explain to you why I fell in love with your Dad, and what qualities to look for in a life partner.

8. I promise to give you boundaries so you feel safe and secure, while still allowing you the space and freedom you need to grow.

9. I promise to talk with you and to listen to you. I will talk to you about anything and everything you want to talk about. I will listen attentively – to your joys, your fears, and your secrets.

10. I promise to comfort you.

11. I promise to love you wholeheartedly.

12. I promise to teach you to truly feel and embrace your emotions; I will laugh and cry with you. I will teach you how to love deeply.

13. I promise to listen to your side of the story, and to remember that just because I’m older than you doesn’t necessarily mean I’m wiser.

14. I promise to teach you to be a independent, creative, and resourceful person.

15. I promise to practice self-compassion, because by watching me be compassionate with myself, you will learn to be compassionate with yourself and others.

16. I promise to share my faith with you. I will teach how how it has changed my life and how it can change yours too.

17. I promise to continually work on becoming a better person and a better role model for you. I will also help you find other positive role models to look up to during your life.

18. I promise to believe in you. When you struggle with self-doubt, I promise to remind you of how strong and capable you are.

19. I promise to show you that you are worthy of love and belonging.

20. I promise to help you find your wings, and when the time comes, as hard as it may be for me to let go, I promise to teach you to fly.

My sweet girl, I will love you forever and always.

Love,

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Mom.

Featured photo credit: baby feet b&w/Christine Szeto via flickr.com

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More by this author

Dr. Kerry Petsinger

Entrepreneur, Mindset & Performance Coach, & Doctor of Physical Therapy

Feeling Stuck in Life? How to Never Get Stuck Again How to Find the Purpose of Life and Start Living a Fulfilling Life Don’t like your job? Here are some solutions. How People Make Decisions That Are Bad For Them How to Have a Successful Career and a Fulfilling Personal Life

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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