I’d also love to share with you this collection of womb wisdom and gentle healing practices from a few of my favorite and most trusted sources:

I want to share a few things that have helped me cope with amplified prenatal anxiety and sustain my well-being during these uncertain times with the intention of offering empathetic support to you if this resonates with you, mama.

1. Starting the day with grounding practices. I don’t have one that I always use because every day calls for a fresh perspective and approach, IMHO. Here are some things I’ve done this past week before getting into the work responsibilities of the day:

• • Go for a run/jog/brisk walk outside (I find this to be most beneficial without headphones/music in order to tune into my breathing and the quiet sounds of morning in nature)
  • Guided meditation (like this beautiful 11 minutes, guided by my best friend and wise one)
  • Open windows around the house and begin burning sage or incense (sierra cedarwood is what I’ve been opting for to promote stability, grounding and strength). Then I stand firmly in the center of the first floor of my house with my arms open with the intention of receiving all that is needed.
  • Spend a little extra time in bed with my husband with our hands placed over my womb, and talk or sing to the baby.

2. Moving my body through a workout every day.  I’ve been alternating indoor and outdoor workouts. Indoors, it’s strength training on my own or taking a BodyWiseMama class.  Outdoors, it’s usually an hour’s worth of cardio intervals: running/jogging/walking.  The intentions of these workouts are a lift in mood and vitality, anxiety reduction, “sweating it out” and feeling the satisfaction of my muscles being pumped up.
3.  Eating small meals/snacks throughout the day versus big meals. As my pregnancy progresses, I’m finding that I feel uncomfortably full with less than the usual portion size when I’ve eaten “3 square meals.” The adjustment to 6 or 7 small meals/snacks throughout the day (approximately every 2 hours) helps me feel balanced and lighter in body and mind. An example of a small meal is what I ate for breakfast this morning: 1 slice toasted Paleo Bread topped with ¼ avocado + 1 tbsp. miso kimchi with a side of “almond butter protein” (my own concoction of ½ scoop Vega brand protein + unsweetened macadamia nut milk [enough to make a smooth pudding texture] + 1 tbsp. almond butter. Total calories: ~250.  As with all nutrition advice that involves calories, please note: your personal caloric intake during pregnancy will be different than mine based on several factors.  Always consult with an RD or your prenatal care providers for individualized guidance.
4. Connecting with friends, family and community (at a socially responsible distance right now). This has taken on so many surprising forms beyond Zoom, FaceTime and Skype. Being outside (again, at a socially responsible distance) with my neighbors and community members, giving nods of acknowledgment that “we’re in this together,” and witnessing families spending quality time together in the fresh air more than usual has been really uplifting and reassuring.  I delivered a hand-written note to my next door neighbor, who’s an older adult with preexisting health conditions and living alone, to offer to pick up and drop off anything he might need.  That simple, 5-minute act did wonders for my reducing anxiety by reminding me of my own personal well-being.  I’m thinking of doing it again for some other neighbors who might be even more isolated from the outside world than I am.
5. Using my established virtual platform and mission-driven business to be of even more service to my BodyWiseMamas. Second to moving my body every day, helping empower, being of service to and a connector for a diverse community of mothers are my antidotes to anxiety, depression and loneliness. This includes the continuity of local weekly classes via Zoom (potentially reaching so many more students outside of Philly and South Jersey as well!), discounted memberships, virtual one-on-one personal training/health coaching sessions, and sharing my time and expertise for free as much as possible.

We can’t help ourselves.  We all strive for a solid core.  But, as it turns out, this common fitness goal goes beyond a six-pack and deeper than rock hard abs.  I believe you don’t need to target your abs to get to that solid core.  Curious?  Read on.

I spent 25+ years harshly judging and sabotaging myself for not looking, feeling or being good enough as is – for not being worthy or acceptable as is.  I managed anxiety and depression with the insidious cycle of restrict-control-binge (both food and exercise) that went on in secret for about 10 years.  I felt ashamed for the fear of inadequacy that I outfitted with perfectionism.  I was energetically dizzy, mentally self-conscious and physically exhausted from obsessive-compulsive coping strategies.  I experienced chronic fatigue, panic attacks and intestinal problems from being disconnected from and mistrusting of myself to the core – impulsively reaching out for guidance from those I perceived to be wiser.

 

And I bet I’m not alone, am I?  Are you with me?

The long and winding process to interrupt, understand and heal these patterns of thought and behavior as well as (re)connect with a deep and authentic sense of self/purpose/path began after college.  But it wasn’t until witnessing and grieving my mom’s death followed by navigating infertility and related hurdles to TTC at 36 that I began consistently practicing what I preach: righteous self-care versus restrictive self-control.  Life had hit me with a 1-2 punch to my body/mind/spirit that knocked me down and woke me up.  This is an unfortunate pun but it rings true: I was left with no choice but to cut the cord of relying on external, superficial or fleeting cues that I was “OK.”  Like, ahem, abs.  Here’s where the concept of an authentically solid core comes in. 

We’re born into a body in which consciousness – the human spirit – gets to reside for a single lifetime.  The physical strength and integrity of the core are correlated with our mental and spiritual well-being.  The bones, muscles, connective tissues, etc. that contain this human experience should be tended to in loving, nurturing, reinforcing and empowering ways.  If we are given the tools to do that and we choose to do the opposite, we are squandering our freedom – our personal power – our righteous and authentic sense of self.  

The deep and structural muscles of the core, to me, are the most “bodywise” entry point for restoring and reclaiming an authentic, empowered and STRONG sense of self. There is so much more depth and function to us at the core than the appearance of abs (rectus abdominis). This is especially important to keep in mind if you are currently pregnant or if you’ve recently given birth.  In both instances, the abs and their connective tissues stretch, change shape and may be inaccessible for some time by way of crunches or sit-ups. But, in both instances, you can maintain a strong core and preserve the integrity of your abs for later in postpartum recovery. You can start here if you are pregnant and here if you’re recovering after baby’s b-day.  

Now, about those “six-pack abs,” I have what might be surprising news for you: you already have them!  And targeted ab exercises alone won’t actually lead to a well-built solid core you can see and feel. But, the good news is, I’ve designed a workout called “Authentic Core” that will definitely move you in the right direction.  

Please note: If you have recently been pregnant, had a C-section or experienced any other compromise to your abs, please check with your doctor, midwife or a physical therapist before doing this workout.  

Authentic Core by BodyWiseMama

Give yourself 20 minutes for this workout.  Set up a timer on your phone or computer to keep you “on the clock” without having to keep your eyes on the clock.  There is no break in between exercises/intervals but you can take 30-60 seconds off in between each round to reset your timer, stretch and/or hydrate.  Be sure to practice diaphragmatic breathing as much as possible throughout the entire workout.  

Round 1: 60 second intervals

Round 2: 50 second intervals

Round 3: 40 second intervals

Round 4: 30 second intervals

Round 5: 20 second intervals

Lat Pull Lunge + Kick*

(optional: w/ or w/out light-to-medium dumbbells: ~3-10 lbs.)

*split time between sides

Goddess Squat Reach + Rise

(optional: w/ or w/out light-to-medium dumbbells: ~3-10 lbs.; no arm reach or calf raise)

360 Degree Leg Circles*

(optional: Dead Bug – dynamic or static)

*Circle legs towards the right for half the time then switch towards the left

Bridge Walk

(optional: Bridge Hold)

(4 small steps forward/4 small steps back)

High Plank Toe Taps or Jacks

(optional: Hover Knees above ground in Table Top)

I recently recovered from an apparent TTC-related hormonal flux that led to heart palpitations, high anxiety (i.e. multiple panic attacks daily) and insomnia for a solid week.  This wasn’t my first rodeo of wrangling the wild bull of hormones, but this felt like a different beast.  Getting through it was tough but necessary.  And necessity is often the mother of invention.  “Whatever works” became my mantra for the rest of the week.  I’m grateful to be feeling stable and steady in my body, mind and spirit today.  Reflecting back, I know for sure that the following prescription is what helped me naturally restore my hormonal, physical, psychological and emotional well-being:

Embody

Express

Rest

Repeat

[Side note in the spirit of full disclosure: Doing “whatever works” may have also included a hypochondriacal visit to Urgent Care for an EKG just to confirm that I was not going to keel over from a cardiac event.  The heart is strong and resilient, my friends.]

On countless occasions over the course of the aforementioned week, I found it immensely helpful to move into, focus on and feel physical sensations in my body with the support of solid ground.  In other words: EMBODY.  The best definitions of embodiment I’ve found comes from Merriam-Webster: “to give a body to (a spirit)” and “to cause to become a body or part of a body.”  My own definition goes something like this: “to create physical form and containment within which emotions may be held, felt and dealt.”  The disassociation – a frightening feeling of being cut off from or outside of the body – that often occurs with a panic episode was what I needed to remedy ASAP.

On one such occasion, the onset of heart palpitations while I tried to fall asleep led to the start of a panic attack.  I was hyperventilating and spiraling out of my body.  My husband stayed with me while I while I breathed into a paper bag  (which could work by adding more CO2 to the blood) but that wasn’t working fast enough.  I intuitively dropped to the floor in the nook of my altar (a place I designate for meditative movement and prayer).  As a bonus, the blinds on the window were lifted enough for me to have a perfect view of the full moon.  I latched onto that moon, felt the weight of my body completely held by the solid ground, and followed the movement of my breath with my hands placed on my belly.  I began to sob as the panic subsided and my presence grew.  As dramatic as the whole scene may have been, the tearful release of emotions too big to hold, feel or deal with actually put me to sleep.  I stayed the night on the floor curled up in the fetal position.

Once I was able to anchor myself through embodiment, I felt safe and free to EXPRESS mainly through a whole lot of crying.  I came to realize that heavy sobs were an indication that I was already on my way to feeling clearer, calmer and more collected again.  I did my best to let that happen as much as it needed to (sunglasses were clutch!).  Throughout my week of alarming palpitations, anxiety, interrupted sleep and overflowing tears, there were myriad byproducts of being in a state of depletion (e.g. digestive disruptions like heart burn, headaches, mental fogginess, muscle tension/pain, etc.).  So, it became very clear that I needed to reach out for reinforcement and support.

I went with acupuncture, which always eases me into meditation, quiets my sympathetic nervous system, draws out anything that’s stagnant or stuck and boosts my body’s healing process.  I booked a massage for myself with a trusted practitioner who specializes in intuitive and spiritual bodywork.  With her, I’d be guided through talking first about the places in my body where grief, trauma and other emotional debris may be held and then treated to the most magical massage that would “put me the f*ck to sleep” (her literal words to me!).  I also had a therapy session with a shamanic healer.  This healer with whom I’ve been working for years incorporates talk therapy in her “earth-based medicine” process.  And she wasn’t messing around when I showed up.  We directly and verbally addressed my deepest fears and darkest shadows.  I cried and talked, talked and cried, and cried some more.  But, I started to express very clearly the grief, trauma and control that my body, mind and spirit were gripping for dear life.  Once I got through that session, I felt ready to open up to others.  I’m grateful to my siblings, best friend and healing guides for answering my calls.

A couple of days later, I began to think about elements of embodiment that are inherent part of the prenatal workouts I create for the BodyWiseMama community.  Here’s why they are suited for more than preparing you for the physical demands of labor, birth and postpartum recovery.

I am always threading a mind/body connection throughout every class.  This obviously goes for preconception and postpartum fitness as well.  The BodyWiseMama method is intended to orient you through tangible sensations of solid ground, stability and strength (i.e. burning, quivering and fatiguing muscles).  It’s designed to move you from where you are towards feeling more self-aware, empowered and energetic.  My fitness philosophy for every stage of pregnancy is and has always been “mental health through the body.”

If you are trying to get through or recovering from a rough night filled with sleeplessness, anxiety, physical discomfort, etc, I invite you to STOP and DROP into this dose of movement medicine with me RIGHT NOW. 

I’m with you on this roller coaster of a ride – from TTC to postpartum recovery – to help you gain a sense of control, steadiness and presence in your mind and body.  Please rest assured that my classes are safe for all trimesters and fitness levels – wherever you are on your path of pregnancy and motherhood.

My own trying times – and hard-learned healing processes – are eventually fuel for the fire inside to help you.  They inspire me to keep building this community of empowered women, to hold us all accountable to do our work – to rise and shine in authentic power.  If you are at what I call a “critical point” of needing the utmost support to move through a trying time on your journey, you’re in the right place.  We can move forward together.

Lastly, while TTC, I’ve had the pleasure and privilege of receiving the healing powers of private yoga/meditation sessions with Paige Chapman, owner of Mama’s Wellness Joint.  She just opened registration for her virtual experience, Radiant One, that begins September 30th!  I highly encourage you to look into this if you are seeking a spiritual renovation or upgrade at this stage of your journey.  Don’t miss this golden opportunity to delve into the divine with Paige.  For a limited time only, Paige is offering an EXCLUSIVE DISCOUNT for the BodyWiseMama community!  Hop on over to my Instagram page to unlock the super secret promo code.

Now, go on: REST + REPEAT and call me in the morning.