Five Ways A Nursing Mom Can Lose Weight

By Conqueror Team

Becoming a mother is one of the most beautiful life experiences. However, growing a tiny little body inside yours causes a lot of emotional as well as physical changes. Women are advised to eat healthily during pregnancy and avoid strenuous exercises to promote their baby’s healthy growth. Generally, six weeks after giving birth, moms are given the go-ahead to hit the gym.

Breastfeeding is healthy for both the mother and the baby. However, women who nurse their babies tend to lose weight faster compared to other mothers. Although potentially desirable, rapid weight loss can be unhealthy for the mother.

Article Summary: In this article, you will get to know how to lose weight without compromising the quantity and quality of your breast milk. The following tips should be kept in mind when new mothers are trying to get back in shape:

1.      Eat healthy meals and avoid crash dieting;

2.      Keep hydrated;

3.      Easy postpartum exercises;

4.      Build up stamina;

5.      Take care of your mental health.

Eat Healthy Meals And Avoid Crash Dieting

The quality of the mother’s diet is essential for breast milk quality. Be mindful when choosing what you eat and avoid zero-calorie items. Make sure your diet includes a hefty quantity of vegetables and fruits. Rice and whole grains are good nutrients for breastfeeding mothers, but they must be mindful of the serving size. Proteins are also an essential and suitable choice for weight loss. Finally, including eggs, spinach, nuts, and olive oil in meals ensures the diet includes healthy fats.

Keep Hydrated

Water is essential for losing weight and maintaining a healthy breast milk supply. Breast milk is made up of 90 per cent water so it is vital to stay hydrated – drink at least 10 to 12 glasses of water per day. Dehydration results in frequent headaches and a confused mind. Sweating during exercise also causes water loss, so replace it with drinking additional water.

Easy Postpartum Exercises

Exercise is essential for achieving the desired weight loss target. Try to build a regime that doesn’t involve intensive workouts and, instead, includes stretching exercises, straightforward weightlifting, yoga, walking and jogging. You can also incorporate Kegel exercises to strengthen the pelvic muscles.

Build Up Stamina

After getting the go-ahead from the doctor, you might feel the urge to work out day and night to get back into shape. This is an unhealthy choice! Keep yourself motivated by breaking your targets into smaller chunks.

Remember, your baby relies on you for nutrition, so working out like a maniac is not a good option as it may negatively affect your breast milk supply.

Take a few weeks to build up the stamina for strength training and high-intensity exercises. The easy way to resume building stamina would be walking, jogging, and yoga; stay alert for any discomfort symptoms while performing these exercises, especially if you have had a cesarean.

Take Care of Your Mental Health

Postpartum depression is common among new mothers. According to a study, around 10 to 15 per cent of mothers suffer from this mood disorder every year. The main contributors to this disorder are stress, genes and hormones. Many women also face eating disorders during this phase, resulting in either abrupt weight gain or unhealthy weight loss.

During the first few weeks after having a baby, mothers tend to fall victim to depression. The risk of this can be reduced through:

·         Counseling;

·         Medication;

·         Strong family support;

·         Taking one day at a time;

·         Eating a healthy diet and getting proper sleep.

Bottom Line

New moms should stop comparing themselves to others. Every person has a different metabolism. Give yourself time and try some of the tips mentioned earlier. Have regular check-ups with your general practitioner and dietician to monitor the weight loss and always set an achievable weight loss target.

An Improved Memory Can Help You Out in Life. Do You Want to Know How? Be Sure to Check out Our Online Course on Boosting Your Memory Power.

3 Ways to Deal With Hardships in Life

By Tonny Wandella

We’ve all had our share of difficulties. It could be the loss of someone we care about or being abused and having no one to turn to for help.

Many events in life come at us unexpectedly and are difficult to manage. Many of us simply suffer in silence, refusing to let anyone in. Even as we do so, we are aware that this is not the best response.

Regardless of the difficulties, you may experience, standing back up and pushing on is the most important thing you can do when faced with adversity.

This is a compilation of four things I’ve attempted in my own life to assist me to believe in a better future and overcoming adversity.

Detach Yourself From The Situation

When you’re at the center of a heated dispute or office politics, it’s difficult to make sensible decisions, and you won’t be able to do so if you’re stuck in the heart of a fire.

While it’s true that fleeing from your troubles won’t help, it doesn’t mean you have to immerse yourself so fully in a problem that you lose the ability to balance the benefits and drawbacks of your options.

That happens more often than we’d want to admit, that’s why it’s critical to remove yourself from a crisis long enough to critically think without the presence of others.

This is beneficial since you now have time to think things through, and in situations like this, a lot of consideration is required.

Accept The Outcome And Rise Again, Only This Time Stronger

Finally, it’s time to accept the reality of what has occurred. Whether the outcomes of your actions were beneficial or not, it’s time to embrace them and then get back on your feet.

Now, you’ve gained a new lesson to add to your life story, so the next time someone tries to tear you down, it won’t be as easy since you’ll be strong and committed to keeping going.

Life will move on, time never stops, and it is up to you to make the best decision possible about how to move on.

Don’t get caught up in “what could have been” or “what if” scenarios; things have happened, and it’s time to accept that you might just have another battle scar, but you’ve acquired a whole lot more character.

Consider The Negative Aspects Of Your Life

This may appear to be a negative notion, but it has a purpose: you may feel unhappy while thinking about past misfortunes, but the point of reflecting on them is to demonstrate to yourself that you have overcome them.

We often fear that a difficult moment would break us, but then when you consider how many times you’ve overcome what you believed was the worst tragedy of your life, it just indicates that you’ve become stronger.

Allow those achievements to serve as a springboard for you to see through the obstacles in your path.

Are You Ready To Overcome Your Obstacles?

Are you attempting to better yourself to become a thought leader in your industry?

When you have several responsibilities and obligations to manage, it can be difficult and often overwhelming. The great news is that you CAN achieve your objective and become the person you desire!

Be patient with yourself and believe you have it within you to rise and conquer anything that stands in your way.

12 Steps To Conquering Happiness

Your past cannot be changed.

Opinions do not define you.

Smiles are contagious.

Things always get better with time.

Judgements are a confession of character.

Happiness is found within, not without.

Believe in karma, what goes around, comes around.

Kindness is free.

Overthinking leads to sadness, move on.

Positive thoughts create positive things.

You only fail if you quit, keep going, one step at a time.

Everyone’s journey is different, only you can choose your path.

Conqueror Within (With audio version)

Listen to audio.

Life does not get better by chance.

You can meditate day and night until your brain is as numb as your arse!

You can listen to the best advices and ancient wisdom, yet it will not improve your life.

There are no shortcuts from just wishing. You must work work work. Take action and gain momentum, no matter how miniscule it appears. Keep moving forward.

To achieve these results, you must ignite the sleeping conqueror within you.

How? You may ask.

Through self-motivation. Millions have trod their own path to fulfilment before you. They were no better or worse than you. All they did was believe and took action. You can too.

You only need to begin your journey into your inner self, the part of us that wants to achieve will soon follow the new lead you give it.

It has been anxiously waiting for your instruction. All it needs is encouragement and it will show the way.

The sleeping conqueror within you will seek the light, it never fails.

We must fuel its needs each and every day. Talking to your sleeping conqueror will become as natural as breathing.

It will rise, keep believing in this innate power. It will conquer self-limiting belief, fear and slay the dragons of doubt.

The conqueror within you has untold powers, waiting to be released. It has waited too long without instruction.

For, you are stronger than you appear to be, the strength of the world rests inside of you.

Let the conqueror loose!

Now rise and face your day.

You are conqueror of your life.


WARRIOR MIND COACH wrote this article that uncovers how masculinity is in decline in our modern society

At birth, no one knows how to be a man. However, growing up one becomes exposed to different definitions of masculinity which ends up creating confusion about the subject. We learn about masculinity from male role models around us including our biological fathers.

Today, the quality of fatherhood has been diminished by busy work schedules, career and education, which has brought about the masculinity crisis. There is a crisis of masculinity that is subjecting men to significant hurt due to stereotyped expectations from society. It is vital to identify what men want to make them feel like men and realize false substitutes to masculinity.

  • A Battle to Fight. A man is expected to be utterly combative. Among the battles that exist in a man’s life can include fending for his family, business, and political success, or excelling in sports among others. Most men set the bar too high and end up becoming frustrated from failure to achieve set objectives. Men are also intolerant to gender, inter-ethnic, and religious competition. Emerging a winner in such battles makes a man feel good and enhances their self-esteem, but these are only motivators and not what defines masculinity.
  • An Adventure to Live. Traditionally, men have been known to have a thrill for adventure. From territory conquests, hiking of mountains, to sailing in the sea, a man will always seek experiences which will leave the hair at the back of their head standing! The focus is on the process and not the result. Adventure makes life more meaningful and enjoyable.
  • A Beauty to Pursue. Every man desires to behold a beautiful woman in their life for sex and companionship. Due to the dwindling effects of fathers and role models in young men, many are turning to beautiful women for validation. The three battles are interrelated, and none can work in isolation of the others.

The society tries to substitute the three drivers of masculinity namely, a battle to fight, a beauty to pursue, and an adventure to live with the four big lies. The lies are peddled through channels such as advertisements, family members and close acquaintances, and employers. The four big lies are based on falsified information and the promotion of false goods rather than masculinity.

Undoubtedly, there exists a connection between the substitutes and the core masculine desires, but none of the former can make one feel like a real man. Below are the four big lies which continue to intensify the crisis about masculinity:

  • Sex. It is a fact that sex feels good, both as an act and also the feeling of experiencing a woman’s carnal knowledge and intimacy. Men are not sex since the latter is only an act and thus men cannot be defined by their performance in the act. Further, sex cannot sustain a man’s self-esteem in the long run.
  • Power. Power is only a characteristic of masculinity and cannot be its substitute. One will not become a better man over the people he exercises authority over, just because he has power. Power can bring man respect and attention, but these can only last for a short time.
  • Money. Men are principally inspired to chase after money to acquire more power and win over the opposite sex. Money is only a means to discover more about the true meaning of masculinity. Money makes a man’s life more enjoyable, but his being man is not reliant on the same.
  • Men Don’t Shed Tears. Men are not supposed to talk about their strife in chasing after the big four lies which further complicates their pain in life. The struggle to attain the big four lies is so draining and breaks down the mettle in most men. Sharing one’s struggles and triumphs with other people bring motivation to surmount even harder obstacles in the future.

The discussion about what masculinity is will continue to be plagued by misunderstandings and panicky assertions. The crisis in the topic affects both men and women which is why both must be engaged in discussions to help resolve the crisis. It might be important to redefine masculinity to help demystify the four big lies and settle the conflict once and for all.


22 brain exercises to improve memory, cognition, and creativity

Jon Johnson is a writer from California and now floats somewhere on an island in the Mediterranean. He thinks most issues can be solved by petting a good dog, and he spends plenty of time doing so. Time not spent at his desk is probably spent making art or entertaining humans or other animals.

The brain is the most complex organ of the body. It regulates multiple bodily functions, interprets incoming sensory information, and processes our emotions. It is also the seat of memory, intelligence, and creativity.

Although the brain gets plenty of exercise every day, certain activities may help boost brain function and connectivity. This in turn may help protect the brain from age-related degeneration.

The brain is always active, even during sleep. However, certain activities can engage the brain in new ways, potentially leading to improvements in memory, cognitive function, or creativity.

This article outlines 22 brain exercises that may help boost memory, cognition, and creativity.

1. Meditation

Share on PinterestGen Sadakane/EyeEm/Getty Images

Meditation generally involves focusing attention in a calm, controlled way. Meditating may have multiple benefits for both the brain and the body.

According to the National Center for Complementary and Integrative Health, research suggests that meditation may benefit the brain by slowing brain aging and increasing the brain’s ability to process information.

2. Visualizing more

Visualization involves forming a mental image to represent information. The mental image may be in the form of pictures or animated scenes.

2018 review notes that visualization helps people organize information and make appropriate decisions.

People can practice visualization in their day-to-day lives. For example, before going shopping, people can visualize how they will get to and from the grocery store, and imagine what they will buy when they get there. The key is to imagine the scenes vividly and in as much detail as possible.

3. Playing games

Playing card games or board games can be a fun way to socialize or pass the time. These activities may also be beneficial for the brain. A 2017 study found a link between playing games and a decreased risk of cognitive impairment in older adults.

4. Playing memory card games

Memory card games test a person’s short-term memory and ability to remember patterns. They are a simple and fun way to engage the brain and activate areas related to pattern recognition and recall.

5. Practicing crossword puzzles

Crossword puzzles are a popular activity that may stimulate the brain. An older study from 2011 notes that crossword puzzles may delay the onset of memory decline in people with preclinical dementia.

6. Completing jigsaw puzzles

Completing a jigsaw puzzle can be a good way to pass the time and may also benefit the brain. A 2018 study found that puzzles activate many cognitive functions, including:

The study concluded that doing jigsaw puzzles regularly and throughout life may protect against the effects of brain aging.

7. Playing sudoku

Number puzzles, such as sudoku, can be a fun way to challenge the brain. They may also improve cognitive function in some people.

2019 study of adults aged between 50 and 93 years found that those who practiced number puzzles more frequently tended to have better cognitive function.

8. Playing chess

2016 meta-analysis notes that chess and other cognitive leisure activities may lead to improvements in:

  • memory
  • executive functioning, which is the ability to monitor and adapt behavior in order to meet set goals
  • information processing speed

9. Playing checkers

2015 study found that there is a connection between regular participation in checkers or other cognitively stimulating games and larger brain volume and improved markers of cognitive health in people at risk of Alzheimer’s disease.

10. Playing video games

2015 review notes that some types of video games — such as action, puzzle, and strategy games — may lead to improvements in the following:

  • attention
  • problem solving
  • cognitive flexibility

11. Socializing

Enjoying company of friends may be a mentally engaging leisure activity and may help preserve cognitive function. A 2019 study found that people with more frequent social contact were less likely to experience cognitive decline and dementia.

Some social activities that may help stimulate the brain include:

  • having discussions
  • playing games
  • participating in social sports

12. Learning new skills

Learning new skills engages the brain in different ways and may help improve brain function.

2014 study of older adults found that learning a new and cognitively demanding skill, such as quilting or photography, enhanced memory function.

13. Increasing personal vocabulary

Increasing one’s vocabulary range is a great way to broaden knowledge while exercising the brain.

A simple way to increase vocabulary is to read a book or watch a TV program and note down any words that are unfamiliar. A person can then use a dictionary to look up the meaning of the word and think up ways to use the word in a sentence.

14. Learning a new language

“Bilingualism” refers to the ability to speak two languages.

2019 review notes that bilingualism increases and strengthens connectivity between different areas of the brain. The researchers propose that this enhanced connectivity may play a role in delaying the onset of Alzheimer’s disease and other forms of dementia.

15. Listening to music

A 2018 study published in Brain Sciences found that listening to music a person enjoys engages and connects different parts of the brain.

The researchers propose that this may lead to improvements in cognitive function and overall well-being.

16. Learning a musical instrument

Learning an instrument exercises parts of the brain that are responsible for coordination.

According to a 2014 study, playing an instrument may benefit cognitive development in a young brain and help protect against cognitive impairment in an aging brain.

17. Taking up engaging hobbies

Taking up a new hobby can be mentally stimulating and exercise the brain in new ways.

Hobbies that require coordination or dexterity will activate a person’s motor skills. Such hobbies may include:

  • knitting
  • embroidery
  • drawing
  • painting
  • dancing
  • learning a musical instrument

18. Exercising regularly

Regular physical exercise is beneficial for both the brain and the body. Authors of a 2019 review note that exercise improves the following aspects of brain health:

  • memory
  • cognition
  • motor coordination

19. Dancing

According to the Centers for Disease Control and Prevention (CDC), exercise has beneficial effects on the following aspects of cognitive health:

  • memory
  • planning
  • organization

Dance is a form of exercise that may also engage areas of the brain involved in rhythm and balance.

20. Engaging in sports

Certain sports are both physically and mentally demanding. Some require a range of cognitive skills, such as:

  • sustained attention
  • planning
  • multitasking
  • the ability to adapt rapidly to changing situations

2019 review notes that elite athletes who participate in high demand sports tend to have improved attention and faster information processing speeds.

21. Practicing tai chi

Tai chi is a form of physical exercise that involves gentle body movements, rhythmic breathing, and meditation.

2019 study compared brain function and connectivity among tai chi practitioners and those who did not practice it.

The researchers found that the tai chi practitioners had enhanced connectivity between different regions of their brain. They proposed that this may improve cognition and decrease the rate of memory loss.

22. Sleeping

While not necessarily an active exercise, sleep is crucial for both the brain and the body.

According to the National Institute of Neurological Disorders and Stroke, most adults need between 7 and 9 hours of sleep each night, although many people get less sleep than they need.

2015 review notes that sleep has been proven to:

As such, making sure to get enough sleep each night is an important step toward maintaining a healthy brain.


Brain exercises can be as simple as actively engaging the brain in everyday tasks. Others are targeted workouts for the brain, specifically designed to enhance memory, cognition, or creativity.

Exercising the brain may help improve brain function and boost connectivity between the different areas. This may help protect the brain from age-related degeneration.

People are likely to differ in terms of the brain exercises they find most enjoyable. It may be a good idea to try a range of brain-training activities at first and to stick with those that provide the most enjoyment or reward.


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10 Strategies for Absolute Clarity

Are you loosing precious focus in life, Courtney Carver’s article can help you get back on track

Living intentionally requires clarity. When you are clear about what makes you happy, healthy, loving and wonderful, you can be happy, healthy, loving and wonderful.

Imagine a life with less confusion and doubt. Clarity makes everything easier, but getting there requires change and commitment especially if you are busy, distracted and overwhelmed.

If you want to make better decisions, become more trusting, be healthier, and do more meaningful work, try these 10 strategies for absolute clarity.

1. Create space.
Your mind has to process everything that crosses your field of vision. If your home or work environment is cluttered and messy, the mess and clutter results in brain fog. You can’t work effectively or live thoughtfully in chaos. Clear the clutter and reset to zero at least once a week.

2. Identify what matters.
Write down your passion statements for work and life. What really matters to you? Passion statements aren’t maybes, they are musts.

3. Do one thing at a time.
When you are writing, write. When you are doing the dishes, do the dishes. You don’t need TV, Twitter, Email, and 11 other things going on at the same time. Immerse yourself in the task at hand.

4. Eliminate distractions.
You may be so used to the beeps and dings from your phone and flashing messages on your computer screen that you don’t know how distracting they are. It can take 15 minutes or more to recover from even a small distraction. Turn off notifications and if you can’t resist the pull of your devices, turn them off when you are doing other work. When you realize that most of your distractions are self-imposed, it’s easier to eliminate them.

5. Eat well.
Your brain doesn’t have to rely on caffeine and sugar to function. Prove it by removing the stimulating substances you think you need for one week. Then start adding more natural fuel like greens and fresh fruit.

6. Get quiet.
Set aside a few minutes to get quiet and/or meditate every day. Even just 5 minutes is enough to remove mental chatter and internal distractions.

7. Write to get clear.
Write for a few minutes every morning. If you are experiencing great clarity, write it down. If you can’t get clear, write that down too. Sometimes you can write out the distraction and get down to clarity.

8. Experiment.
You don’t know what you don’t know. If you want clarity about the foods that best fuel you, the habits that improve your life, or the work you want to do, experiment. Learn through experience and experiments.

9. Put your ass where your heart wants to be.
Steven Pressfield says, “That’s the trick and there is nothing more to it. Shut up and get into the studio. Once your physical envelope is standing before the easel, your heart and mind will follow. If you want to write, plant your backside in front of the typewriter. Sooner or later your fingers will settle onto the keys. Not long after that, I promise, the goddess will slip invisibly but powerfully into the room.”

10. Always challenge your never.
What if our nevers are what we want most, but because we don’t want to be hurt, or fail or expose ourselves to disappointment, we keep them in the never file? As soon as you think, “I could never do that” or “I could never go without this” challenge your nevers. They are usually exactly what you need for absolute clarity.

Simplicity comes with amazing benefits and absolute clarity is at the top of the list. With clarity you know what your body needs, and what your heart wants, and how to deliver.

Want clarity? Remove the excess, the distractions, and every other unimportant, unnecessary thing. Get light. Get clear on what matters by getting rid of everything that doesn’t.


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