The Importance of Water Intake During Pregnancy “How are you doing with your water intake? Are you staying hydrated?” These questions have been rolling off my tongue during this remarkably hot Seattle summer. Hydration is always important at any stage of life, but especially important during pregnancy. So here’s a quick Q&A regarding this important topic: How much water should you drink per day? Approximately two liters (or eight glasses) per day is how much you should be drinking. If …
Breastfeeding and Exercise Tips
Breastfeeding and Exercise Tips This topic has been on my mind as we are two weeks in to the May Mom & Baby Series. While instructing Mom & Baby, I always keep breastfeeding in mind—allowing fifteen minutes at the start of each class for preemptive nursing and of course, time throughout and following class as needed. As the mama of a boy who still nurses on demand at 18 months, I have had my share of breastfeeding and exercise related …
Diastasis Recti–An Overview
Diastasis Recti: Defined What is this big, scary sounding term and how does it or could it effect you, your pregnancy and ability to recover postpartum? Diastasis Recti is a term for the weakening and subsequent separation of the connective tissue at the midline of the abdomen secondary to increased intra-abdominal pressure. In simple terms, it’s the separation of the “six-pack” muscles laterally from left to right and is a symptom of a core that is not functioning well. This …
Diaphragmatic Breathing: “Ahhhh”
We know that life begins with the first breath and ends with the last. But it is how we breathe in between the first and last that greatly impacts how well we live this life. Nancy Zi, The Art of Breathing I am often asked, “What’s the best exercise I can do the prepare my body for childbirth?” You might be surprised to learn the answer…it’s not squats, yoga poses, or kegels. Although each exercise plays an important …
Getting Quiet
I took five minutes yesterday to get quiet. One. Two. Three. Four. Five. It felt like 40 and I swear it added a year back to my life. I gained a sense of calm, peacefulness, a centeredness and focus I hadn’t felt in weeks or maybe months. I took that calm with me on a jog and noticed the trees, the signs on buildings, the sun on the water, a homeless man in the woods, trash on the sidewalk, students …
Snowflakes and Labor
Kind of like snowflakes, no two labors are exactly alike. And despite months and hours of preparation, there will be surprises. Now, I am certain that this is the ONLY guarantee! Here are a few of my unlikely surprises. Things I didn’t think would happen or could never have known I would do during labor: 1.) Call out for the comfort of our cat, “Lobo” during contractions. Needless to say, he did not come to the bedside. 2.) Keep only …
The Unkempt, Delirious Days of Motherhood
I will admit it. I was one of those pregnant women who didn’t waste any time planning for all things related to baby. Right away, I chose a theme for the nursery, scoured Craigslist for rocking chairs, bookshelves, Peter Rabbit rugs and curtains. The nursery items were just the beginning. The list was long–baby registry, birth classes, birth plan, pregnancy journal, daily/weekly/monthly “bump” photos, doula search, birthing gown, hospital bag, postpartum meal preparation… How could anyone possibly be expected to …
Benefits of Prenatal Exercise
Exercise during pregnancy. Everyone seems to have an opinion, but who and what information can you trust? A sampling of advice may include “walking only”, “no impact”, “no twisting”, “stick with yoga”, “don’t get your heart rate above 140 bmp”, “and the always popular, “just do what you’ve been doing for exercise.” Well, what if you’ve been training for Ironman Triathlons or perhaps you haven’t been exercising at all? Where does that leave you other than a bit lost …