10 Ways to Combat Morning Sickness

Morning Sickness Sucks! Usually it goes away by your 4th month, but when you’re in it, you need a solution ASAP!

Here are 10 ways to hopefully get you back on your feet and feeling better!

1. Eat frequent, small meals 

2. Stay hydrated with lemon water

3. Talk to your dr about unisom and B6 supplements

4. Try a seasickness wrist band like Seaband or Travel Eze (stimulates anti-nausea acupressure points 

5. Never get too hungry

6. Never get  too full 

7. Cut out artificial sweeteners

8. Don’t eat greasy foods

9. Don’t eat a ton of processed carbs (they spike and then crash your blood  sugar, leaving you feeling wiped out  and left with rebound nausea. 

10. Eat more foods with B6 such as chickpeas, sockeye, salmon, spinach, banana, avocado, pistachios, pumpkin seeds, turkey and chicken. (bonus: B6 may also prevent preterm labor and miscarriages)

I hope this list helps! If you’ve found something that has worked for you that isn’t here, please share!

I used to have a Binge Eating Disorder (BED)

Someone recently had the courage to  share with me their binging struggle and my heart exploded for them. I have been exactly where they are. And all I want to do is help. So maybe being honest and sharing part of my journey here will help someone else who’s struggling too. 

Growing up I never even knew this was a thing. I knew about anorexia and bulimia but never heard about Binge Eating Disorder (BED) until I was going through it. And honestly, I don’t even know where it came from. It started months after I just put so much effort into losing weight. I had just spent a summer living in LA living my absolute best life at the thinnest and healthiest I’d ever been. But when I returned home to finish school for my final semester it started happening.

The interesting part about this was many people would never know it. I was thin, fit and in great shape. But I would go home after work or in the middle of the day and binge uncontrollably on my favorite trigger foods. I can remember sitting at the island in my kitchen at my parents house. I’d fill up a cup of peanut butter, oats, maple syrup, maybe chocolate chips or marshmallows and I’d go to town. It was almost always PB and oats. Those were big triggers for me. But it was also food bars, cereal, bread, you name it. I would eat so much to the point that I would some times throw up. I’d be left with feeling such a sense of guilt, shame, embarrassment and frustration. I’d wake up the next day and swear it wouldn’t happen again but of course it was a matter of time before it did. It was such a vicious cycle for years. 

It was some of my most darkest days. 

I felt like an imposter. I felt like a failure. I felt alone. I felt weak. 

It took years to overcome. But thankfully, I did overcome it. It’s not to say I haven’t over eaten since, but I’ve been able to stop myself from feeling out of control. It’s been about 4-5 years since. I honestly don’t know exactly what helped me stop or when exactly I even did. But I wanted to compile a list of some things I do believe had a part in helping me. 

*Please know I am not a doctor and I do feel like a big part of understanding and dealing with BED has to do with psychological changes that should be addressed with a licensed professional. This is just based on my own personal experience and what I feel has helped me.*

1. Eat more during the day- For a long time I was so restrictive with my calorie intake. I realized by the end of the day I just wasn’t eating enough to fuel my body and keep me full enough to last through the evening. 

2. Eat something that excites you- After spending so many months prepping for fitness competitions and obsessing about extra calories in sauces and seasoning that I cooked so bland and boring that nothing satisfied me. I was always left wanting more. After I finally started eating foods and making meals that were more satiating I was able to walk away without craving more.

3. Cut out sweetners- I used to chew gum non stop and sweeten drinks with stevia and truvia. I truly believe once I cut out these two things from my diet that I severely stopped craving sweets

4. Eat what you’re actually craving- Sometimes I would want chocolate so bad but to keep myself from eating it I would end up eating everything else in the house except for the piece of chocolate. And sometimes I’d even still go back for the chocolate at the end because I couldn’t stop craving it. Basically, if I had just allowed myself the piece of chocolate in the first place I could have enjoyed it and moved on without eating everything else first. 

5. Cut out cheat meals- While eating restrictive all week long I used to give myself a cheat meal on the weekend. However, I would often eat so much during that cheat meal that it really became a cheat night or day. And the next morning it was so hard to jump right back on my program that it sometimes took another full day or so to get back to eating right. I finally swapped out my “cheats” for intuitively eating and I can honestly say that I can still eating a small piece of chocolate everyday and still lose weight and be happy. 

6. Understand this is not the last time you’ll ever eat again- Family parties and special occasions used to be a struggle. I would eat so much and stuff my face as if it was the last time I was going to ever eat these foods again. Once I finally made up my mind and decided that I didn’t want to feel this way again, it got a lot easier. I know there will be cake and sweets and even my most favorite desserts at more future parties. It’s ok to say no and wait till next time and it’s also ok to eat the cake and move on from it, knowing there will be more at the next party. 

7. Books, meetings, support systems- I literally tried everything. I was so sick of living this way that I went to overeaters anonymous meetings, read books on how to stop binge eating, saw councilors, nutritionists and sought support from a few close people in my life. There are so many recourses available to us. I truly believe when you’re dealing with a disorder, it is important to get help from a licensed professional who specializes in what you’re dealing with. Don’t stop until you find a group, a book or a professional who jives with you and can help you out. 

   
   I hope this list helps. I know what works for someone may not work for another. Don’t give up until you find what works for you and please feel free to share more ideas and tips if you’ve overcome this isolating eating disorder. 

I Never Thought A Miscarriage Would Happen To Me...

In sharing my story I hope to ease the difficult conversation of miscarriages. It can be a very emotional topic and uncomfortable to talk about. I hope I can offer you support. If you feel alone or need someone to talk to, I am here for you. I never thought a miscarriage would happen to me, but the reality is, they are so unbelievably common. 1 in 4 of us will have a miscarriage but it doesn’t make it any easier to endure. I hope we can stand together, rather than alone; I hope we can help lift each other up when we’re feeling down; I hope we can understand that it’s not our fault, there’s nothing wrong with us, and we are not failures. 

Chris and I started trying for our second baby this past September. I got pregnant with Wes right away, so I assumed that’s how it would happen again. It didn’t take long, but it wasn’t on our first try like last time. The first month of trying, I was a week late and we were both convinced I was pregnant but the “positive” test never came. Finally, a week late, my period came. I was upset but also figured I could use the extra month to tie up loose ends before being hit with pregnancy exhaustion. The second month of trying, my period come a week early. “What is going on?!,” I thought. The third month I used a different ovulation tracker, plus ovulation strips and got a positive sign the first day of my missed period!

Chris was absolutely thrilled. I was also happy to be growing our family, but I’d be lying if I said I wasn’t scared for what to expect for life with two! For the next 3 weeks we began telling friends and planning for the arrival of our second child. 

I kept waiting for the pregnancy symptoms to arrive but they never did. I felt great! I told Chris and a few friends that I actually felt worried that something was wrong because I felt so good. I asked the Doctor if I could come in before 10 weeks but they said 8 weeks was the earliest they would see me unless I was considered high risk, so I put my concerns in the back of my mind. Looking back now, I should have urged them to see me. Deep down I knew something was wrong. When I was pregnant with Wes I didn’t have morning sickness but I was winded, tired and knew I felt different. This time there was nothing. Not one sign.

At 7 weeks pregnant we had our Christmas party where we announced to family and friends that we were expecting a baby! We were going to finish announcing to family on Christmas and share the news with everyone else after that.

I made the decision to tell people that I was pregnant very early. I consider myself an open book and wanted to celebrate the good news with all my family and friends this holiday! I know many people usually wait until 12 weeks pregnant, when the chances of miscarriage are much lower. I can understand that; everyone has to be fully ready when it comes time to announce their pregnancy. However, I feel that many women refrain from telling people they’re pregnant in fear they might have a miscarriage. And if and when they do have a miscarriage, they suffer silently, wishing there were more outlets for support, more information, and more openness about what they’re going through. I made the choice to tell people I was pregnant, in the event I have a miscarriage, I would have a strong support system from friends and family and also be able to offer support to other women going through the same thing. To be completely honest, I never thought I was going to have a miscarriage. You hear about these things all the time but never think it’ll happen to you. I’m young, healthy, and fit, theres no reason why I wouldn’t have a normal, healthy pregnancy. *Insert foot in mouth here.*  I quickly learned miscarriages can happen to anyone.

Unfortunately things took a turn for the worse. I woke up feeling fine the morning after our big Christmas party announcement but in a split second I was curled up in a ball on my bathroom floor with extreme cramping and hot flashes. “Maybe these are the normal pregnancy symptoms I’ve been waiting for. I’m not spotting or bleeding so everything should be fine”, I thought. I didn’t want to overreact so I waited it out a little longer. After about 40 minutes I could barely stand up and was in excruciating pain so Chris and I went in to the ER.

They began with a regular ultrasound and found fluid (which turned out to be blood) in my stomach. They offered me morphine for the pain but I didn’t want to take anything that could potentially harm the baby. I wanted to know exactly what we were dealing with before taking any medications. Yes I was in extreme pain but I could hold out a few more minutes. 

“What are possible things it could be?” I asked. 

“Ovarian cysts (which I’ve had in the past), appendix, ectopic pregnancy”, The Doctor answered.

I stayed hopeful that it wasn’t ectopic and was completely unrelated to the baby. 

They took my blood pressure numerous times because they didn’t think it was correct. It read 90 and they couldn’t give me any morphine unless it rose to 100 so they hooked me up to two IVs and tried to get fluids in me. 

We were about to go in for an ultrasound to see my uterus but on our way to there, things went south. I started feeling nauseous and dizzy. I wasn’t sure if I was going to pass out or throw up, but I wasn’t feeling good. They pulled me right out of the elevator  and said they’re skipping the ultrasound and going right in for emergency surgery. They checked my blood pressure again, it was down to 70, and from what they told me later, my body was as white as a piece of paper. 

At that moment everything happened so fast. I was on a different floor being wheeled in for emergency surgery. I had one second to say goodbye to Chris and as they brought me into the room, tears rolled down my face. I was terrified.

They woke me up a few hours later but it felt like only two minutes had gone by. They explained to me that the baby was in my Fallopian tube, it ruptured, filled with blood and was bleeding into my stomach. I lost 2 liters of blood and needed a blood transfusion. The Doctor said the baby was extremely close to the worst place it could have been. She also said what I went through was equivalent to a gunshot wound. 

Luckily I went to the hospital when I did. Had we waited or were unable to get to a hospital, I may have died. 

After the surgery they kept me for the rest of the day but said I could go home after they monitored me and checked my blood a few more times. It was painful to move, hard to get up, even harder to try to go to the bathroom. It actually felt a lot like the first day recovering from my C-section. Every thought about what happened made tears fall from my face. I just wanted to be home to hold Wes. Thankfully my mom was home taking good care of him. We were discharged around 9pm, missed bedtime but would be there to see him first thing in the morning. 

I was told I wouldn’t be able to lift or carry him for about a week, not able to workout for a few weeks and need to rest as much as possible. But the good news is I should be able to have a normal pregnancy after this. I don’t want to have to wait to try for another, but I’m terrified it could happen again. Because the fallopian tube was completely removed and my pregnancy with Wes was completely normal, I shouldn’t have an issue the next time. But the thought still terrifies me. 

The first day after surgery was still painful, emotionally and physically. The emotional part is weird. One minute your fine and out of no where something triggers you and you’re a sobbing ball of emotions. Thankfully, having help from my friends and family help keep my spirits up and distract me from sinking into my own negative thoughts. 

The Dr who saved my life.

Two days after surgery I had to go in for blood work to make sure the hcg levels were dropping and I’d have to go in again a week later. If the blood levels don’t drop, that could mean there are still pregnancy tissues left inside of me. Fortunately the first follow up blood work was good and hopefully the next will be too. During my follow up, I asked the doctor if the reason I didn’t feel any pregnancy symptoms was because the baby wasn’t growing in my uterus. She confirmed. Had I listened to my body and went in for a visit before my Fallopian tube ruptured, I could have avoided an emergency surgery and extreme pain. (That’s if I could have convinced the doctor to allow me to come in). One thing I’ve learned through this is to always trust your instincts. When something in your gut tells you there’s something wrong, you need to listen to that voice. No matter what. Going forward I will be considered high risk and will have to go in and monitor my hcg levels until the earliest we’re able to detect where the embryo is. 

Now, a week later, I’m beginning to feel more like myself. I went out for a walk to clear my head and slowly start to move my body again. I would like to try to move on with my life but until I can pick up Wes, workout and do everything I’m used to doing, it’s like I’m still stuck in this nightmare. I’m still sad I lost the baby. I keep wondering if it was a boy or a girl, what their personality would have been like and what we would have named him/her. I’m grateful for Wes, he’s healthy and happy and having him here with me keeps me hopeful for another safe pregnancy. I’d like to start trying again once the doctor says its okay but part of me doesn’t think that I can handle the emotional and physical rollercoaster of it all; part of me thinks starting over is too much for my body. I wonder, how much can we handle? But I know our bodies are resilient and I know I can do this. 

I’m so grateful for all the amazing people in my life. I’ve been shown love and support from so many people and it means the world to me. I’ve also learned about so many women who have dealt with similar issues that I had no idea about before. And I know there are many women who have struggled and overcame much more than I. 

You never know what someone is going through or has struggled with in the past. So many of us are walking around each day as if things are completely fine, while on the inside we could be hurting, scared or dealing with serious trauma. I’ve come to learn it’s ok to not always be ok. It’s okay to grieve and let others help out. I think the best thing we can do is come together and show everyone around us a little more compassion. If you’re reading this and you need someone to talk to, I am always here for you. 

The Importance of Working Out During Pregnancy

Hey girl, I get it. You’re tired, you’re hungry, you’re uncomfortable, possibly nauseous and you’re inevitably going to be gaining weight for the foreseeable future. Why bother working out? Why not just start back up after the baby comes?

Many women feel this way; however, staying sedentary during pregnancy can be a huge disservice to you and your growing baby.

What if I told you that mothers who worked out during pregnancy had shorter labor times by 1/3, had less emergency interventions (vacuum, foreceps, C sections), recovered faster AND went on surpass previous fitness levels?

Think about it! You wouldn’t run a marathon without proper training, right? Then why go through labor without training? The average person runs a marathon in 4-5 hours after months of training, and the average labor is about 20 hours! Training for the marathon of motherhood is crucial. Also think about working out for 40 weeks and adding 1 pound to a weight vest every week for those 40 weeks. Then one day you remove the vest. Your body has trained with extra weight for months, it’s now going to adapt to those demands placed on it.

Now what if I said babies who are born to mothers who maintained a fit and healthy lifestyle during pregnancy scored better on stress tests during labor (resulting in smoother deliveries and less C sections), scored higher on IQ tests, were born with less fat but still at a healthy weight and were able to combat obesity later in life?

Would that change anything for you? Would it increase your motivation a little bit?

Those benefits listed above are my favorite benefits of working out during pregnancy, but the list goes on and on. Other benefits include reduced backaches, constipation, bloating, varicose veins, leg cramps, swelling, may help prevent or treat gestational diabetes, keep weight gain steady and in normal range, improved mood, sleep, increase energy and decrease stress.

Gone are the days that you should be “eating for two” or “staying off your feet”. (Unless ordered by your doctor, you should be moving and staying active during pregnancy.)

Studies show that 3-5 days of 20-30 minutes or more of challenging exercise can give you all of these great benefits. It doesn’t have to be something you commit to every day for hours but it does have to be a consistent commitment.

Now that you understand the importance of working out during pregnancy you might be asking yourself, “Ok now HOW do I workout?” Great question! In my online training program, I dive in deep with you. I give you all the information you should know, from how hard you should workout, how heavy you should be lifting and how to protect your core and pelvic floor. To learn more about my prenatal program click the link below!

Have a specific question you want to chat about? Let’s Talk!

Resource:

Exercising Through Your Pregnancy by Catherine Cram and Dr James clapp 

Top 10 things that got me through my pregnancy

In honor of a few friends and clients who recently announced their pregnancy, I compiled a list of the “Top 10 things that got me through my pregnancy”

If you’re pregnant now, I hope this will be of use to you! If you already had a baby, I’d love to hear a few of the things that carried you through your pregnancy. (Comment below!)

Here you go Mama, Here’s My Top 10...

1. A good stretch mark cream- I used two different kinds. Bio Oil and Palmer’s cocoa butter. (I don’t think it’s necessary to spend a ton of money of fancy creams, I think what’s most important that you keep skin from getting too dry

2. Apples- This was my number one craving during pregnancy. Yes I ate cake and indulged in other cravings but apples were always a sweet and satiating snack

3. Tums- Acid reflux was real during pregnancy. Especially 3rd trimester

4. Unisom- I had a weird case of insomnia during my first trimester. My dr suggested this to help me sleep. Completely safe during pregnancy but consult your dr before taking anything.

5. YFM training program- I knew I needed a safe but effective approach to working out during pregnancy so I created a trimester specific training program that helped keep me strong, address postural changes, prepared me for labor and work my core safely.

6. Boston NAPS- Literally has all the pre/postnatal support you need. From lactation consultants, labor prep, child cpr, and mom and baby classes. Jamie and Emily are amazing!

7. Good pair of maternity leggings- many of my clients have had great luck with Lululemon Align pants. I also really liked Ingrid and isabel crossover panel leggings!

8. Books - A few of my favorite: Yeah Baby, Expecting Better, Exercising through your Pregnancy, Bringing up Bebe.

9. Acupuncture- I saw Ali at Yintuitionwellness and she is amazing! Helped me to get pregnant fast and recover from my C section.

10. Massage- Prenatal massages were amazing to help with my aching body and pamper myself a bit! Heather at Healthworks in Back Bay is incredible!

Why I became a Pre and Postnatal Specialized Trainer

I have been a personal trainer for over 10 years, have worked at a number of different gyms and taught many different classes along the way. 

After training many pre and postpartum clients, and preparing to have my own children, I realized how little (and often times contradicting) information is available to pregnant women who want to work out. I also found that because many women aren’t sure what the safest and most effective way to workout is, causing them to do nothing, which is a huge disservice to themselves and their unborn children. 

I decided to dive in and spend months doing extensive research. I received additional certifications, read numerous books and interviewed doctors, nutritionists and moms. 

The information I found was amazing! 

Not only are there research studies that debunk outdated information, but I also learned the amazing benefits to staying healthy and fit throughout pregnancy for me and my baby! 

Did you know that women who workout during pregnancy have shown to be in better shape AFTER the baby than ever before?! …Or that babies born to mothers who worked out during pregnancy score better on stress tests during labor?! Also, if too much stress is put on the abdominal wall (often times from sit ups) it can cause your abs to split, known as Diastasis Recti, which leads to improper core function, lower back pain and the undesired ‘belly pooch”. But there are still ways to work your core to set you up for a more seamless recovery!  

I know it sounds silly but I want to shout from the rooftops everything I’ve learned!!!

After talking with many friends and clients I realized that there is a HUGE need for more classes, specialized training, and even community outings for moms and moms-to-be. 

When pregnant, a mother’s body and mind are constantly changing and almost feel like they aren’t her own. It’s important for the mom to be educated about what she should and shouldn’t be doing, how to safely and effectively work her core, prepare her for labor and recovery, etc. It’s also important for pregnant women to work with someone she can relate to; someone who has been through it all first-hand. 

I began putting together a program for prenatal and postnatal clients and when I got pregnant in September 2017, I put myself through the nine month prenatal program, followed by the Trimester 4 postnatal program after my little one arrived! 

I now run an online training program for moms and moms-to-be, personal train exclusively pre and postnatal clients, teach prenatal workshops and numerous mom and baby fitness classes! 

Educating and helping these mamas is so gratifying and brings me so much joy. However, I’m not just helping them, they’re helping me and each other as well. The community and mom-tribe we are building is the best part of what I do!!! 

Are you pregnant or recently postpartum and looking for a little extra help along the way? Let me know what you need!

5 surprising things I quickly learned after having a baby

June 11, 2018 - Getting ready to go in for my planned C section at Beth Isreal Hospital

1. C-sections aren’t always least preferred and longer recovery.

   People have always told me that C-sections resulted in a longer recovery than vaginal birth. So originally when I learned my baby was breech and I would need a C-section I was devastated. But that’s not always the case. I had a wonderful C-section recovery and I believe it has a lot to do with staying healthy and fit throughout my life and pregnancy. However, I’ve also known people who’ve had healthy and fit lifestyles and pregnancies and had the absolute worst vaginal delivery (resulting in severe tears, infections and unable to walk for weeks after). I think that one thing that helped me was going in with a positive mindset and trusting that everything will be great. It’s important to have a birth plan and idea of what you want delivery to be like but keep an open mind and understand things may change. Just keep saying “Everything is going to be great!”

2. The weight may not or it may fall right off.

   The biggest thing here is to not compare yourself to others and stress too much about losing the weight as soon as possible. Many people assume if you’re breast-feeding, you’ll burn thousands of calories and the weight will just fall off. Although that is very true for some it was not true for me. It took about 4 months to get within 5 lbs of my pre-pregnancy weight, and in the grand scheme of things, I think thats pretty good! Focus on eating healthy foods and caring for your body and the weight will come off when it supposed to.

3. Your relationship will take a toll.

   I love my husband very much and he is amazing. But no matter what, the stress of a crying baby, sleep deprivation, and hormones will most definitely interfere with your happy family. My advice to you is to talk things out as much as possible BEFORE the baby comes. Come up with a plan of action for nighttime feeds, errands, chores and time off. And when all you want to do is scream at your partner, try to take a deep breath and revisit the conversation when you can talk and not scream. It will be better for you, your partner and your baby.

4. Don’t be surprised if you don’t have an instant bond with your little one.

   I always see people post on Instagram how head over heels in love they are with their newborn the day they meet them. They talk as if they’ve never taken a breath of air until this moment. Well it took me a little longer to feel that way about my son. Yes I love him, don’t get me wrong. I carried him for nine months and he is the most beautiful creation of my husband and I, but I didn’t feel instantly obsessed with him. Don’t feel bad or guilty if you don’t either. You are not a bad mother or person feeling that way. Trust me, a couple months from now you will be so head over heels in love. Now I am so obsessed with my little boy and sometimes think I’m in an exclusive relationship with him :)

5. Breast-feeding is a lot more demanding than anyone tells you.

   I always planned on breast-feeding the recommended one year because of the benefits for my baby and myself but I never knew how demanding and draining breast-feeding could be. I am fortunate that I had no issues with supply, latching, cracked nipples and my baby taking a bottle. Everything worked great except for the time consuming, lifestyle change it brought. I never knew a baby could feed for an hour and then need to eat again an hour and a half later! I also didn’t realize I would have a ticking time bomb on my hands. I hate getting locked down to wherever I am at the moment to feed him if we don’t time it right. Some places is fine, but it’s not always appropriate to whip your boob out in public; God forbid you forget a nursing cover-up. Every week I would say “this is the last week Im doing this!” But just know, as difficult as it is, it gets much easier after the first 2 months. Four and a half months later, I’m still nursing him. And if you decide to stop before then, that’s ok! No mom guilt or judgement here! You do what is best for YOU and your baby!

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LOOKING FOR MORE HELP NAVIGATING THROUGH THE UNKNOWNS OF PREGNANCY OR MOTHERHOOD?

What is the right level of intensity to workout during pregnancy?

Many people use heart rate as an indicator of how hard they should be working out during pregnancy. However, there are numerous reasons why this is not the best way to know how easy or hard you should be training. 

Here’s a few reasons why heart rate is not the best indicator: 

1. Heart rate can fluctuate day to day for each person based on time of day they’re training or how hydrated they are. 

2. Everyone’s heart rate spikes during the first and sometimes second trimester. 

3. Based on your age your resting, target and maximum heart rate can be drastically different that another woman’s. 

4. If you are an athlete or in good physical condition you’re heart rate will be much lower than someone who lives a sedentary lifestyle. 

So what is the best way to tell how hard you should be working out?!

The Borg Rating of Perceived Exertion is the best way to to monitor exercise intensity during pregnancy

On a scale from 6-20, women should workout around 13-14 (somewhat hard). This theory is based on each woman being able to use how she feels as an accurate indicator of how hard she is working in relation to her maximum capacity. And it allows her the flexibility for each day to be different based on how she is feeling.

Is it too soon to workout?

My thoughts and a few things to consider before walking back into the gym... 

Believe me, nobody wants to lose weight and get back in the gym more than I do, but, jumping back in too soon and doing too much before your body is ready can set you back even further. 

Even if you had a successful vaginal delivery, your body still underwent something extremely traumatic. It is so crucial to give your body the necessary 4 to 6 weeks of rest (and up to 8 weeks for C section) before getting back into your workout routine. Yes it’s true, if you were healthier and more fit before pregnancy, it does help you to get back into the gym sooner. However, even if you mentally and physically feel ready to go, your body has a lot of healing to do on the inside. 

I’m not saying you should be bed ridden for the 4-8 weeks by any means. Going for a walk, getting outside the house for lunch and beginning some pelvic floor and breathing exercises is highly encouraged. 

Diana Perkins, owner of Reclaim Your Strength Physical Therapy, is physical therapist and women’s pelvic health specialist who I met with before giving birth to ensure I was correctly doing breathing, pelvic floor and core exercises during my pregnancy and to understand the best exercises to do postpartum before returning to the gym. Whether you have or haven’t experienced D.R or bladder incontinence I think at least 1-2 sessions with a pelvic floor specialist before and after giving birth is extremely valuable.

One key thing to keep in mind: Even if you did not experience diastases recti during pregnancy it is still possible to experience it postpartum. This is why it is very important why you should NOT jump back into abdominal exercises such as crunches, sit-ups and in some cases, planks, step ups and overhead lifting for an additional few weeks even after being cleared to workout. Also, although bladder incontinence is very common, it is not normal and should not be overlooked. It is very important to allow your pelvic floor the chance to heal itself for the 4-6 weeks post delivery without any jumping, running and interval training. 

You just gave birth to a beautiful baby and this is a wonderful time to bond with them and also take some time to relax and enjoy yourself as a new mom, without the guilt or expectations about losing the weight as soon as possible. 

I am and always will be a very serious advocate of fitness, but in a society that sets such high expectations for new moms and women in general, I’d like you to consider being kind and gentle with your body. Understand it will take time. It took 9 months to get where you are and it may take 9 months or longer to get to where you’re going. But you will get there. 

You’re strong and fierce and you can do anything you put your mind to. 

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LOOKING FOR A COMPLETE CORE REHAB AND POSTNATAL PROGRAM?

Looking Back on the Last 9 Months!

These last nine months have flown and crawled by!

It hasn’t been always been easy but thankfully it really hasn’t been too difficult. And I truly attribute it to taking care of my body through nutrition, fitness and positive thoughts. The insomnia, winded workouts, sober vacations, body changing without control, cravings, emotions running wild, etc. could have really caused me to feel down and out. Sometimes it did, especially in the beginning. But during those times (and with help from my friends) I reminded myself that this is a beautiful moment in time that must be embraced and cherished. I reminded myself that not only is it “ok” to slow down and take care of me, but it’s required.

I wasn’t always as obedient with healthy eating as I said I would be prior to becoming pregnant. The cravings are real and when your unable to eat, drink and do the things you’d like to do, sometimes the best comfort is found in sweets. I allowed myself to be ok with that. I tried my best to choose the “cleanest” sweets and desserts, to not over indulge and definitely not to feel guilty or beat myself up for doing it. 

I allowed myself rest days from the gym when needed, treated myself to massages and baths, but also forced myself to move my body and stay committed to a fitness program even when I didn’t always want to.

As uncomfortable as I felt, I told myself “as long as you're able to do it, just do it.”

It really got me through everyday. I laced up my shoes and got to it. I haven’t ran much at all over the past 9 months because of being winded, constant feeling of needing to pee and just felt it was too much pressure on my body; but I walked a ton! My goal was at least 2-4 miles a day. I also signed up for fitness classes, made workout dates with friends, whatever would help hold me accountable and make it as enjoyable as possible.

Many people have said to me during my pregnancy, “You make it look easy, you never complain.” And I’d answer with, “Well I could complain but no one wants to hear it and we all have something to complain about, pregnant or not.” On one hand, thankfully I haven't had any sickness, scares, issues or complications that some people unfortunately have to deal with. But also, I feel like a huge part of it is mindset. If you go in thinking about how terrible and miserable your going to feel, then you are, for sure, going to feel that way. If you constantly focus on the negatives, those negatives with magnify. But if you focus on the positives and think about how amazing life will be once you meet your little baby, it really will make a huge difference. It’s a temporary moment that will pass and years down the line, chances are, you’re going to look back and miss that feeling of your baby inside your belly and miss the quiet and alone times you had to yourself.

So tomorrow is the big day! 

We get to meet our little boy! I couldn’t be more excited and can’t wait to see what life will have in store for our new family. I’ve read endless amounts of books, blogs, articles and done as much preparing as I possibly could. However, I know we will still feel so unprepared for what we’re about to go through. I look forward to all the laughs and amazing memories we’re going to create and I pray that our love and hard work will get us through all the difficult times that will come our way. 

Thank you for following along my journey and supporting me through it all. I'm looking forward to introducing Baby Mehr and bringing you more fitness and nutrition motivation in the days to come!

xo Kayla 

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THE LOW DOWN ON DIASTASIS RECTI: WHAT IT IS, WHY IT'S BAD, HOW TO CHECK & HOW TO HEAL IT

I'm sure many, if not all of you, have heard of Diastasis Recti. If not, it's imperative that you become familiar with it. Your abs will thank you later! 

What is Diastasis Recti? 

"D.R." is separation of 2.7cm or more between the rectus abdominis (those 6 pack abs). 2/3 of pregnant women get it and refer to this as “the pooch” but it can actually occur in male and females.

Why is it bad? 

DR is not good for a few reasons. More functionally, it can make vaginal delivery more difficult, lead to increased back pain, constipation and urine leaking. From an aesthetic stand point it can make your abs look soft and look like a bulge in your mid section. 

How can you check if you have Diastasis Recti?

1. Lie on your back with you knees bent and feet on floor
2. Put one hand behind your head and lift head and shoulders off the floor
3. With the other hand, take two finger tips and place right above your belly button. Fingers should be parallel to your belt line, nails are facing away from you. 
4. Poke your abdomen with your finger tips and feel for the separation between your abs. 
5. 2-2.5 finger tip separation is normal. Anything more is considered DR. 

How to heal Diastasis Recti-

To heal DR you should not do any sit ups, crunches, planks, heavy lifting, twisting, back bends or anything that causes strain and “coning”. With core activation exercises that stay away from putting added strain on the abdominal wall, it should heal after about 12 weeks post birth. More severe cases can take a year to heal and should be treated by physical therapist. 

...AND DID YOU KNOW?! 

Even if you didn't get Diastasis Recti throughout your pregnancy, it is still possible to develop it in the first couple months postpartum. Make sure you give your body (pelvic floor especially) time to heal before jumping back into your fitness routine. I always recommend a fitness program that looks much like a trimester 3 program for the first 12 weeks you resume working out. 

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THE IMPORTANCE OF KEGELS

KEGELS: WHAT ARE THEY AND WHY SHOULD WE BE DOING THEM?

Kegels are exercises done to help strengthen your pelvic floor muscles. Doing them during pregnancy will help with urinary incontinence (loss of bladder control), which two thirds of women experience during and after childbirth. Even after giving birth, doing Kegel exercises will help with controlling your bladder and improving muscle tone of the vagina, making sex more enjoyable!

HOW TO DO KEGELS?

1. To make sure you are using the right muscles, try to stop urination half way through. If you are able to make yourself stop, you've located the right muscles. 
2. Continue doing Kegels with an empty bladder. Doing Kegels while urinating can actually be harmful to your bladder. 
3. Squeeze these muscles for 3 seconds and then rest for 3 seconds. You should not be tightening up any other muscles and do not hold your breath.
4. Repeat this 10-15 times, three times a day. 
5. Each week, add a few seconds to each hold until you are able to hold for 10 seconds at a time. 

HOW OFTEN SHOULD I BE DOING THEM?

Aim to do about 10-15 repetitions about 3 times a day. You can do them anytime, anywhere! Doing them during your daily commute, brushing your teeth and conference calls are a great way to help pass the time! 

If you have any other questions, or unsure if you're doing them correctly, your Dr. can help you with this.

EASY AND DELICIOUS VEGETABLE FRITTATA

This is so easy to make and great to last for a few servings. I used the following ingredients that were in my refrigerator but feel free to use your own preferred veggies and add meat and/or cheese if you'd like!

Ingredients:

10 eggs

1 cup of spinach (I thawed 1 package of frozen)

1 cup chopped red peppers

1 cup chopped onions

1 cup sliced cherry tomatoes

1/2 cup almond milk 

STEPS:

1. Preheat oven to 350 degrees. 
2. Mix eggs and all ingredients, except tomatoes in a large bowl. 
3. In a greased 9x9 pan pour egg mixture in. 
4. Top with tomatoes.
5. Cook for about 30 minutes or until center of pan is firm when you give it a little shake. 

Why is this good for you and baby?!

• High in Protein which helps in production of amino acids, repairs cells and muscles, stabilizes blood sugar, prevents gestational diabetes.
• High in Vitamin B12 which is important in DNA synthesis, maintains nervous system, important for fetal brain development. 
• High in Vitamin C which assists body in collagen production, helps fight infections.

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4 Stretches To Help Lower Back Pain / Sciatica

Have you started feeling lower back pain or sciatica since becoming pregnant? Here are 4 stretches you can do to help with that!

STRETCH 1: CHILD'S POSE WITH OR WITHOUT STABILITY BALL

STRETCH 2: STANDING AGAINST THE WALL PRACTICING PELVIC TILTS 

STRETCH 3: FLAT BACK TO ROUND. SIMILAR TO CAT AND COW POSE WITHOUT ARCHING YOUR BACK

STRETCH 4: FIGURE FOR STRETCH. CAN BE DONE SEATED OR STANDING 

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10 WAYS TO FEEL BETTER WHEN YOU’RE NOT FEELING GOOD ABOUT YOURSELF

1.Book a spa appointment!  Get a manicure/pedi/facial/massage. Nothing makes you feel good like good old fashion pamper 

2. Practice positive affirmations

3. Plan a date with friends

4. Get a good workout in 

5. Get enough sleep or take a nap 

6. Make a list of 5 things you love about yourself

7. Visualize everything working out exactly how you want it to and meditate 

8. Sing, dance, run, do whatever that activity is that makes you feel alive! (Taking pregnancy precautions of course!)

9. Plan a weekend away 

10. Remember it’s ok to say “no” when you’re not feeling up for something. There’s no better excuse than “I’m pregnant!”

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Diaphragmatic Breathing

What is diaphragmatic breathing? 

Diaphragmatic Breathing also known as deep breathing or belly breathing, is done by contracting the diaphragm. The Diaphragm is the primary breathing muscle in the body located horizontally between the thoracic and abdominal cavity. 

In order for proper core function, diaphragmatic breathing must be present. Weakness in the core can lead to imbalances throughout the entire body, making it extremely important to begin all exercise programs understanding how to perform a successful diaphragmatic breath.  

Why is it beneficial for mommy and baby?

Benefits of diaphragmatic breathing include stronger core, decreased stress in the mom and baby, increased nutrient delivery to the womb, decreased pain in the lower back, and easier labor.

How do you perform diaphragmatic breathing?

1. It is important to make sure you are filling up your belly rather than just your chest. 
2. The easiest way is to start laying down on your back, knees bent or with feet up on a chair.
3. Place one hand on your chest and one hand on your stomach. 
4. You may want to put a magazine or book on your belly to notice the stomach rising. 
5. Inhale as deeply as possible through your nose like you are are filling up your stomach with as much air as possible. 
6. Exhale through your mouth and picture a corset around your core tightening. 
7. If you notice your chest rising more than your stomach, you are using your neck and chest rather than your diaphragm.  
8. Once you’ve mastered diaphragmatic breathing while laying down try breathing in a seated position

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