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:

As the classic Maze lyric (which I admittedly remember more from my childhood as a Rob Base-sampled jam) goes: “Joy and pain are like sunshine and rain.”  Don’t we all know it!  And, for those of us who are feeling it all in pregnancy and motherhood, may I add this: strength and strain.  You feeling me, mama?

As I write this, I’m on the cusp of being 24 weeks pregnant for the first time after quite a journey of TTC.  And, honestly, no matter how uncomfortable and disruptive the physical transformation of pregnancy can sometimes feel, I tell you that the joy, sunshine and strength override the pain, rain and strain every time.  Does this align or not with your own personal experience?  I’d love to read your perspective in the Comments below. 

However, between the live strength training classes I teach, personal training sessions I lead, workout videos I produce and my own prenatal fitness routine I maintain: phew!  I’m now acutely aware of the pregnancy aches, pains and ailments that are commonly expressed by my students, clients, members and, now, myself.  

So, I reached out to my friend and colleague, Dr. Hana Levin of Rehabilates Physical Therapy, for a conversation about creating a PT–based workout to support and empower new and expectant mothers – like me and you – to keep on moving towards joy and strength versus pain and strain.  Together, we have woven together our complementary perspectives to build a truly integrative prescription of movement medicine for musculoskeletal support, pain relief, alignment, strength, empowerment and resilience.

If you are currently experiencing pain or you feel “out of whack” in any of the above areas, Dr. Levin stresses how important it is to focus on musculoskeletal support and pain relief first and foremost before starting or continuing with prenatal exercise business-as-usual.  Here are some of her tried-and-true strategies for our four “hot spots” of pain and strain:

In whichever area(s) of your pregnant or new mama body you’re feeling more pain and strain then joy and strength right now, I believe in you to have the courage to meet yourself in that place first with some or all of the therapeutic exercises, strategies and guidance provided above.  Then, when you are ready, press play below to instantly drop into the virtual studio with me for a 40-minute “pumped-up PT” session that will elevate your energy, mood and, of course, your fitness.  It’s got the usual spin on functional prenatal/postpartum strength training you can expect of any BodyWiseMama class, but it incorporates some exercises prescribed by Dr. Levin.  For more therapeutic movement solutions to common aches and pains at every stage pregnancy and motherhood, click here. 

These days of social distancing, sheltering-in-place and uncertainty about the future can feel long and heavy.  If you are struggling to move your body enough to sustain a strong foundation of positive energy, mood and perspective you are not alone.  I feel you, mama.  At 18 weeks pregnant at the time of this post, I am navigating and moving through episodes of heightened prenatal anxiety and deeper dips of depression with my usual holistic self-care practices and by tapping into the amazing virtual resources that are circulating the wellness community right now.  In my experience, being in and of service to others is one of the most powerful antidotes to the general anxiety and depression that comes with simply being an alert, aware and empathetic human being.  Do you agree?

The desire to lift myself by lifting YOU is the main motivating factor in opening the virtual doors to my at-home studio for a series of free BodyWiseMama LIVE! “wake up call” workouts.  So, set your alarm right now to wake up with me tomorrow (or anytime, really).  When you press play on the video below, you’ll be greeted and guided by me every breath and rep of the way through a total body strength training session for every trimester and fitness level.  Equipment-wise, you won’t need more than a mat and a bit of space but a couple of yoga blocks and weights (bands, dumbbells or you favorite “babybell”) will help you get more of a muscle pump.

Sharing is caring!  Post a sweaty selfie on IG or FB after your workout with the hashtag: #bodywisemama and tag me: @bodywisemama.

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.

Active birth is the embodiment of trusting and allowing Mother Nature to lead the way – moving through some or all of the stages of labor with positions, decisions and actions that follow the innate rhythms, urges and signals of your body. 

It entails physical activity like ambulatory labor (i.e. free to walk/move around) and upright childbirth (e.g. squatting, kneeling, hands + knees, etc.).  It means responding to the sensations of labor with rhythmic breathing and movements that help you feel confident, comforted, strong, resilient and empowered.  Active birth is achieved by using your chosen sources of physical, psychological, emotional and spiritual support at will and based on what feels the most natural for you – moment by moment, contraction by contraction.  It doesn’t necessarily mean medicine- or intervention-free.  The principles of active birth are rooted in our ancient human origins but have evolved with modern medicine.  You can implement them in any setting and under the care of any type of practitioner – from hospital to home; from midwife to obstetrician. 

All of the BodyWiseMama prenatal workouts for labor, birth and postpartum recovery align so perfectly with these principles, which inspired me to share what I’ve learned about active birth and how to put it into action.  Over the years, I’ve developed a prenatal strength training method in response to what my clients and students have reported being helpful and useful during “real life labor.”  I’ve historically relied on their anecdotal evidence to hone that method. Now, I’ve gone on to do more research on evidence-based practices in preparing the body and mind for the most natural birth experience possible.  Surprisingly, what I have learned has only reinforced or articulated what I’d already been teaching (and, at times, preaching!).  

Here’s what I’ve curated through my research as the essentials of a prenatal workout program to prepare for active labor, birth and postpartum recovery:

• • Grounding + Centering
  • Rhythmic Breathing in Response to Intense Sensation
  • Muscle Strengthening + Lengthening (i.e. eccentric or slow, steady + controlled)
  • Increasing Endurance through High Volume Total Body Workouts (i.e. lots of reps or time under tension)
  • Try a Variety of Positions throughout the Workout
  • Using Good Pain to Increase Presence (i.e. muscle burn and soreness)
  • Increasing the Mind-to-Muscle Connection (i.e. visualizing or focusing intently on the “push muscles”)
  • Invigorating Exercise → Endorphin Release → Relaxation + Pain Relief
  • Using Physical Challenges to build Confidence, Empowerment + Resilience

Join me in the challenge to commit to 20 MINUTES of strength training daily for 20 DAYS in a row to positively POWER UP 2020!

Here’s how to do it:

Shuffle around the following 3 prenatal/postpartum workouts (scroll down to view) however you want to for 20 days in a row.  You can stick to the same circuit for all 20 days if it moves you. I’ve designed all of the sequences with exercises that are generally safe and effective for every stage of pregnancy and postpartum recovery.  Modifications are offered where appropriate.  

Please take the proper precautions before jumping on board by getting medical clearance by your doctor or midwife if you haven’t done so already.  

Equipment-wise, you’ll need a couple sets of of light-to-moderate weight dumbbells and/or resistance bands plus two yoga blocks.  No equipment on hand? No worries! Just select the moves that don’t require dumbbells/bands and you can simply leave the blocks out of the equation.  

I want you to truly heed the wisdom of your body – listening to and trusting the signals it sends to you to push a little harder, slow down a bit, modify the workout in your own way or take a day off completely.  You’ll know what you need to do for yourself if you just keep practicing this #bodywisemama approach along the way. This is part of the process of preparing body and mind for labor, birth and new motherhood!

PRENATAL/POSTPARTUM FITNESS TIPS:

LET’S DO THIS!

Choose a Circuit. Set a Timer. Pace Yourself. Feel the Burn.

Repeat circuit of choice as many times as possible in 20 minutes.

Let’s keep in touch as we go to raise the bar on accountability and community support!

How are you feeling after day 1, day 10, day 20?  Which exercises feel easy and which feel challenging?  Have you rocked any modifications that you can share with your fellow BodyWiseMamas?

Feel free to drop your comments right here or DM me on IG or FB @bodywisemama! #bodywisemama2020

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)

This fourth and final part of the BodyWiseMama Guide to Gearing Up for Every Stage of Pregnancy takes us immediately beyond labor and birth into the 4th trimesters (1-13 weeks postpartum).  In reality, though, the transformation of new motherhood often occupies the entire first year . Some experts believe that the postpartum period lasts up to 7 years.  The guidance and recommendations you’ll find below are grounded in years of professional (and, in some cases, personal) experience, solid research and andecdotal evidence.  As always, it’s best to consult with your healthcare providers – including pediatrician if you are nursing – before making any major changes to your diet and exercise routines as well as your bodywork-, acupuncture- and essential oil-based wellness practices.

All the products, services and practices below are not intended to be one-size-fits-all prescriptions.  They are, however, the most frequently recommended by real deal experts in their respective fields – from Western to Eastern Medicine, exercise to essential oils, and whole foods to homeopathy.  The five aspects of holistically gearing up for labor and birth included in this guide are:

Strength + Stamina

Nutrition + Energy

Bodywork + Relaxation

Acupuncture + Restoration

Essential Oils + Energetic Elevation

STRENGTH + STAMINA

Source: Kate Jesuele, MA, CPT, R-DMT, Certified Pre/Postnatal Fitness Instructor & Health Coach

Email: kate@bodywisemama.com  /  Social: @bodywisemama

The transition to new motherhood is both instant and ever-evolving, especially throughout the first year.  The first three months of new motherhood tend to be experienced in a blissful, exhausted and foggy state of body and mind.  And, yet, new mamas often perform at phenomenally peak levels in those states.  If you applied my advice to “eat, move and sleep like a professional athlete” to gear up for labor and birth, the same exact approach applies to motherhood.  Only difference is that in new motherhood, every day feels like a marathon.  So, with a little twist to training for labor and birth like an athlete, this is the #bodywisemama way of postpartum recovery:

Rest your body soulfully; Fuel your body athletically; Move your body holistically.

What does soulful rest feel like?  Blissful, soothing, refreshing, clarifying, a deep and gratifying sense of being at home in your body, etc.  It’s self-care that feels so good and so right to you.  A precious deep sleep is just one way to practice “soulful rest.”  It can also come in the form of a massage, a “mommy and me” yoga class or an acupuncture treatment.

What’s on the plate of athletic fuel?  If you are nursing, it looks like this this.  If you are not nursing, keep these sports nutrition guidelines on hand.  Just as a professional athlete has coaches and nutritionists supporting her goals of performing at peak levels, I encourage new mothers to consult with a registered postnatal dietitian and/or lactation specialist.

What does holistic movement look like?  Ah, now this is the part of the #bodywisemama way I’m most passionate about.  It means to meet yourself where you are at, honestly and with a respect for all the transformation your body continues to go through in this stage of pregnancy.  To engage in physical activities during your postpartum recovery that strengthen and energize your whole self – most importantly your mind and spirit.  If you are in the 0-3 month range, recuperation and reinvigoration are the names of the holistic fitness game.  Diaphragmatic breath-based exercises are, in my opinion, where you can start as soon as possible, even in the first few days after your delivery (except in the case of C-section recovery; make sure to follow your doctor’s orders and use as much support as possible to ensure proper healing can take place).  When you’re in the 3-6 month range, I suggest that you begin reconnecting more deeply to yourself with a short and sweet core-focused daily routine like this.

If you trained for labor and birth with consistent prenatal workouts that focused on building a foundation of strength, stamina and resiliency (and you delivered by way of a relatively “uncomplicated” vaginal birth) you might be pleasantly surprised by how driven you feel to get moving well before you’re given medical clearance to exercise.  You might also not feel that way at all and need more complete rest versus a more “active recovery.”  And, if you are recovering from a C-section, your readiness to exercise may naturally take some time.  No one postpartum circumstance is either right or wrong.  It just is what it is, and it will shift in time.  Easier said than done, but practice compassion and patience with yourself during these first few months of motherhood.  And, please, reach out to me for reassurance and guidance anytime!

Bottom line: listen to your body.  It is so wise and will not steer you wrong when it comes to knowing when and how to begin postpartum recovery workouts.  You will feel more noticeable and sustainable gains in strength and stamina with a holistic approach; you have my word.

NUTRITION + ENERGY

Source: Beth Auguste, MS, RD, CSOWM, Registered Dietitian + Nutritionist, Be Well with Beth

Contact: Beth@BeWellwithBethPHL.com  /  Social: @bewellwithbeth

“Congratulations!  You are on the other side of pregnancy, labor and birth.  You can eat all the food!  Speaking of food, I am going to tell you a little secret that nobody talks about.  

In the first few weeks postpartum you are going to be hungrier than you’ve ever been.  Yes, you are going to have more food cravings than you had when you were pregnant.  And it’s a good thing!  This is a time to replenish and refuel.  Your body needs to heal so that you focus all of your energy on caring for your newest family member.  If you are nursing you’ll need a whopping 500 extra calories per day, which for some of you may be 30% more food than you are used to eating.

Here are my recommendations for all women, regardless of lactation status, in the first few weeks postpartum:

1.   Fill up your fridge and cabinets (and bookshelves, and bedside tables) with snacks that are easy to eat with one hand. 

• Pre-made snack packs like these 
• Fruit and nut mixes
• Squeeze yogurts like these 
• Roasted chickpeas like these 
• Bananas and single serving peanut butter like these or these 
• Apples, Grapes, berries with a cheese stick
• Adult squeeze pouches like these
• Grass fed beef jerky like these or these 

For more, check out these 21 tips for quick snacks.

2.  Get plenty of fluids. 

Before you sit down to feed your baby, wherever you are, make sure that there is a drink within arms reach.  You never know how long you may be ‘stuck’ there under your sweet child who might fall asleep (but may surely wake right up if you move an inch!).  I tell my clients to hide water bottles everywhere, even in their couch cushions, and I’m not joking! 

3.  Continue to take your prenatal multivitamin. 

If you are experiencing a significant amount of bleeding or if you are healing from a c-section, it may help to add a separate zinc and vitamin C supplement for the first 10 days. Per wound healing protocol, a standard recommendation is 40mg of zinc and 500mg of vitamin C but you can check with your doctor for specific recommendations.

For even more tips, go here and here.

Here are my recommendations for nursing mothers:

1.  Calorie needs:  In the first 6 months your calories needs increase by 4-500 calories per day.  After 6 months your calorie needs are increased by ~300 calories per day.

2.  Protein needs:  Your protein intake has a larger impact on your milk supply than other macronutrients. The takeaway: prioritize protein-rich foods.  You will need about 16 more grams of protein per day than your normal intake.  This is equivalent to 2 ounces of meat or fish, 1 serving of Greek yogurt, 2 cups of beans or two large whole eggs with a third egg white. 

3.  Weight loss:  You should not attempt to lose weight in the initial weeks postpartum.  After your initial in-hospital weight loss, you should not attempt to lose more than ~4.5 pounds per month while lactating.  Weight loss comes up a lot with my postpartum clients. The healthiest thing you can do for yourself right now is to focus on eating to fuel and heal your body.  Your goal is to have the healthiest body you can have so that it can help you do the job of new mama.  This will benefit your metabolism in the long run, and we can talk about weight loss at a later date.=

For even more information on postpartum recovery for nursing mothers, read my quickie guide to lactation nutrition.“

BODYWORK + RELAXATION

Source: Carrie Sarlo-Randazzi, RYT, LMT, Founder of HoliMomma

Email: carrie@holimomma.com   /   Social: @holimomma_nj

“Seeking a pelvic floor specialist is essential for postpartum recovery.   Pelvic floor care is often not provided by a doctor or midwife so it’s important to seek outside resources.  Support for pelvic floor therapy/rehab can be with a variety of professions such as – prenatal and postnatal fitness trainers, bodyworkers and physical therapists.  As a prenatal/postpartum bodyworker and yoga instructor, I offer information about pelvic anatomy and how the muscles work in different ways – understanding what’s normal function and what’s not. (All things our doctors should have told us but probably didn’t).  I guide women through functional movement training, exercise modifications, breath-work and postural alignment instruction to help support pelvic floor healing, lessen abdominal separation and ease back pain. This support is offered in a subtle a safe way for postpartum recovery.  Gaining a deeper understanding about how our bodies work is empowering.  I remind women that our bodies are amazing and to be patient with the healing process.  Moms truly are superheroes disguised in yoga pants and baby spit up!  For more info about pelvic floor yoga therapy and diastasis recti support in South Jersey, click here.”

To consult with Carrie about where and how to begin your pelvic floor and abdominal recovery as a new mama, click HERE.

ACUPUNCTURE + RESTORATION

Source: Caroline Grace Ashurst, M.Ac., Dipl.Ac., Founder of Restorative Harmony Acupuncture

Email: restorativeharmony@gmail.com   /   Social: @restorativeharmony

Postpartum is the part of the birth journey that I am the most passionate about. I specialize in fertility, and I cannot wait until I expand my online courses to support postpartum mamas because of what my journey looked like, personally. Postpartum is the time when mamas need to be mama’d themselves. So. Damn. Much. This is the part of the birth journey that is grossly under-emphasized from most caregivers’ perspectives.

Forgive me; soapbox time. In our culture, we are so obsessed with pregnancy and preparing for birth (because, duh!!!) but we are really doing a serious disservice to soon-to-be mamas with this approach! The postpartum period is generally thought of to be three months. Did you know that a human’s ACTUAL gestation period is 18 months, not 9? As Rachel Seliga of Innate Traditions says, “What would be different in the way we take care of our babies AND society’s Mothers if we understood that humans’ gestational period is 18 MONTHS and not 9?”  I’m guessing it would be a whole lot different. There is now a lot of talk in the postpartum support world that the postpartum period actually ends at 2 years post birth. I will tell you because I lived it: I believe that theory to be absolutely true.

Now, I struggle in my acupuncture practice gingerly encouraging pregnant mamas (and oftentimes ones who have had THE most traumatic journeys bringing a being onto the earth full term in the first place) to focus on setting themselves up with the most solid support systems in place for their postpartum period. Postpartum mood disorders are more frequent in womxn who have experienced fertility challenges. I am still trying to figure out how to encourage more awareness around postpartum in a way that doesn’t re-trigger their trauma.

I’m working on it, and you’ll be surprised to hear that I actually err WAY on the end of not stressing it enough. But I’m grateful for this opportunity to share this in a straightforward way. I believe there is a way we can be in preparing for our postpartum journey that is neither completely naïve to the realities of birthing a newborn into a society devoid of our tribal roots and true community support nor absolutely terrified of what happens after birth because of one’s awareness of the aforementioned.

We can be aware of the failings of society AND STILL BE empowered with the tools to really take a serious stand for giving ourselves the very BEST possible support outcomes by designing a postpartum plan that nourishes us deeply, allows for deep rest and replenishment, and makes space for receiving care from practitioners, family, and friends.  I LOVE you and I think you’re INCREDIBLE for the great service path you are about to embark on, mama, and I want to arm you with the strength and knowledge to make it the best, most beautiful experience it can be. Sometimes (often) our births do not go as planned, so having things in place to allow extra healing and rest during this time is really a brilliant approach.

Side note: now is not the time to let your unconscious (programmed) beliefs take over that tell you: “I need to ‘go at it alone’”/”be strong/what would it mean if I were to ask for help” or that ”I should be able to do this myself”/”(insert any other modern western concept which is based on the omission of our innate dependency on each other)”. These beliefs just are not true… and for extra OOMPH, I’d love to quote Brené Brown on this as well because her words are backed by her own research: “We don’t have to do all of it alone. We were never meant to.” Thanks, Brené, you da bomb.

You’ve been so patiently waiting for me to get off my soapbox, so I will now share with you a couple suggestions I have for your postpartum.

When I was pregnant, my husband and I took a day to do freezer meal prep. I literally do not know WHAT we would have done without the 20 or so meals we prepped and put in our new deep freezer (we bought one in preparation for breast milk supply and the freezer meals – highly recommended!). Please feel free to use my Pinterest as a starting point for freezer meal land if this sounds groovy to you.  For the first month, we never had to cook dinner. After a 4-day stint in the ICU, a C-section, and a lot more trauma than I will spare you with, I will tell you that this was a lifesaver for my family.

In addition to our freezer meals, we had a friend offer to set up a meal train for us.  A meal train is a schedule that a friend can help you make so your support network can make and bring you a meal. Ask them to drop it off to your front stoop in a cooler so you can be stinky and milk-stained in the safety of your own home, and so you don’t have to entertain anyone!

NEWS FLASH! It is NOT your responsibility to entertain anyone after you have your baby—for as long as you see fit. No guilt allowed. I am giving this gift to you….do not take that responsibility on because it is not fair to you!  Having a meal train is a great way to include your beloveds into your new life by accepting a meal without having to “perform” in any way. Those first weeks are messy and chaotic (and absolutely mind-blowingly beauuuutiful), and your friends can wait to meet your little person when you are feeling ready to resurrect yourself, and no time sooner. Plus, they WANT to help and don’t know how. This is the perfect way.  BTW, your first lesson as a new mama: TAKE HELP without resistance. The quicker you learn this lesson, the easier and smoother everything will be!

I swear, for me, the meal train and freezer meals meant a quicker healing process for me so I didn’t have to worry, get overwhelmed, or not have any time to make meal. I also still can literally – cry – thinking about the gratitude I have for the sweet souls who fed us those first days. I will NEVER forget their generosity, and I don’t know what I would’ve done without them (don’t your friends want you to feel like that about them?) It is now my practice to make meals for new mamas in my world to pay it forward because of its impact on my life. Truly. Here is a site where a beloved friend of yours can set up your very own meal train for free.

As for postpartum self-care, according to Chinese + Ayurvedic medicine, we should be eating warm, cooked stews, teas, and bone broth.  Also, lots of protein, fat, and red meat (or foods high in iron for those who are veg/vegan). We lose a lot of blood and qi in our bodies after we give birth which causes a cold environment in the body (not healthy for anyone to be imbalanced this way!), and we can energetically balance that by making sure we are eating things that are warm and easy to digest into substance in the body (cooked foods). This is an incredible book with recipes and lots of information that I cannot recommend enough: The First Forty Days.

In Chinese medicine, we also have this concept of “zuo yue zhi”, roughly translated to “sitting the month”, which is a whole practice that has been utilized by Chinese womxn for hundreds of years. Much of it is troublesome for the modern woman (not bathing or brushing teeth for a month), but probably all practitioners of Chinese medicine believe that the basic premise of really not doing anything for that first month is integral in sustained postpartum health for years to come.

According to our (and Ayurvedic) medicine what you do that first month can basically determine how your health plays out for the duration of your life. And staying immobile and inside your house for as much of that first month as possible is a huge proponent of this concept. It’s recommended to stay in bed for the first two weeks.

Personally, I only left my house to vote and go to our follow up Dr. appointment with the pediatrician. I stayed inside and basically in bed for the first week and a half and really tried to do this. I believe that considering what happened to me (I got very sick with hyponatremia during labor and could have died it was so low), I really believe sitting the month was nothing short of integral in my recovery.

I have so many more suggestions, but the last one I’ll offer is to make sure you receive information about “Mother Roasting” which is another Chinese practice (the Chinese might have the most well-known and documented cultural practices for postpartum!)

I LOVE MOTHER ROASTING!!  Mother Roasting further expresses the concept of keeping everything warm postpartum. In Chinese medicine, we use something called moxibustion as an adjunctive therapy in our acupuncture practice. We use moxibustion in order to warm someone’s constitution, activate a special property of an acupuncture point, and/or to warm a specific area of the body.  We use an herb called mugwort and burn it so the heat can enter the body much more efficiently. There are different methods of delivery but we never burn the skin; rather, we warm the body.

Mother Roasting builds blood and qi, it helps the tissue in the abdomen heal faster, it helps boost energy, clears foggy thinking, and is grounding, centering, and deeply, deeply nourishing on a body, mind, and spirit level.

Mother roasting was life changing for me after I birthed my girl. I felt so disheveled, apart, disconnected, depleted, exhausted, and disintegrated. My colleague used a warm charcoal stick of moxa all over my abdomen a couple days after I got home from the hospital and suddenly I felt like things made sense again in my body. It felt like somebody gave me the warmest, deepest hug inside. It was –heavenly-. I LOVE giving this magic to newly postpartum womxn, and it’s also incredibly therapeutic for womxn who are even months and months postpartum.

I’ve done mother roasting for womxn in my practice who I didn’t get to see immediately after birth, and their reports spanned from “I feel like myself again” to “I didn’t realize how disconnected I’ve felt in my belly until now I know how it feels to be integrated again”.  MAGIC.

Caroline is offering her nourishing and delicious MOTHER ROASTING postpartum therapy to the BodyWiseMama community with an exclusive 10% discount.  It’s NEVER too late to take advantage of its balancing effects.  Schedule this healing self-care treatment HERE.

ESSENTIAL OILS + ENERGETIC ELEVATION

Source: Paige Chapman, Founder of Mama’s Wellness Joint

Contact: paige@mamaswellnessjoint.com   /   Social: @paigelc

Straight from DoTerra since they are the experts:

• Support uterus to clamp down after birth: Helichrysm or Geranium rubbed directly over uterus. Repeat as often as needed.
• Peri spray: Lavender, Geranium, Helichrysm. 5 drops each in 1 oz spray bottle with water or Fractionated Coconut Oil. Spray after each time you use the bathroom after rinsing. Can also use mixture on a pad and freeze for a comforting cold pack. (This will be your best friend after a vaginal birth!)
• Soothing: Lavender or Marjoram over uterus, diluted, rub in well.
• Milk production: Clary Sage (starts production), Fennel* or Basil (increase production). Dilute and apply to upper breast every few hours. (It is normal for milk to not come in until day 3 or 4 for first time moms)  *do not use more than 10 consecutive days
• Hormonal support after birth: The Grounding blend on feet morning and night and Clary Calm daily over lower abdomen or on wrists
• Calming blend to diffuse: Geranium, Lavender, Ylang Ylang. equal parts
• Mood oils: Elevation for low mood/discouragement; Citrus Bliss for mood lifting, energy and cheerfulness; Serenity to promote sleep; Balance to steady moods, emotions, and hormones.
• Healthy breasts: Lavender and Citrus Bliss. Combine, dilute and apply to breasts to soothe. Use On Guard on the feet to support your body as your serve your little one. Lots of water with lemon.
• Stretch Marks: Lavender or Myrrh. Topically: Add 5-10 drops to 1 Tbs coconut oil or hazelnut oil, and apply on location.

Enjoy this beautiful and precious journey and take time to treat yourself like a Queen as you anoint yourself with these magically healing oils!”

This edition of the BodyWiseMama Guide to Gearing Up is BOLD!  

I consider it “bold” to curate a guide for labor + birth because, across the board, delivering a baby is an amazingly variable and unpredictable experience on the path of motherhood.  When all is said and done, women “successfully” give birth in many different ways.  The following recommendations are intended to help you feel ready for navigating and responding to a multitude of variables (including how, where and with whose assistance you deliver) as you move towards giving birth.  Although we are not speaking directly to these variables so specifically or at length, please note that a lot of the recommendations here generally pertain to enduring early-to-active labor leading up to a vaginal birth.  If you are scheduled for or end up going in for a C-section, we’ve got you covered in terms of creating a pre-op foundation for post-op recovery and resiliency.  Please always check with your doctor, nurses, midwives, surgeon, etc. first before applying the tips in this guide.

All the products, services and practices below are not intended to be one-size-fits-all prescriptions.  They are, however, the most frequently recommended by real deal experts in their respective fields – from Western to Eastern Medicine, exercise to essential oils, and whole foods to homeopathy.  The five aspects of holistically gearing up for labor and birth included in this guide are:

Strength + Stamina

Nutrition + Energy

Bodywork + Relaxation

Acupuncture + Restoration

Essential Oils + Energetic Elevation

STRENGTH + STAMINA

Source: Kate Jesuele, MA, CPT, R-DMT, Certified Pre/Postnatal Fitness Instructor & Health Coach

Email: kate@bodywisemama.com  /  IG & FB: @bodywisemama

Giving birth is a literal labor of love – a sacred experience of divine feminine power.  I’d also like to add that it’s an athletic event.  As such, why not train the body and the brain for it?  I can’t tell you how many clients and students recount their birth story with anecdotal evidence that it is a total body workout (to say the least!) and that they rocked it.  Women who’ve trained with me throughout pregnancy report strong push muscle memory kicking in as well as confidently lifting and holding themselves up with feats of upper body strength while they push (think biceps curls, lat pulls and triceps dips… no kidding!).

When I say “train,” I am NOT talking about grueling, drill-sergeant-like workouts with a ‘no rest for the weary’ or ‘no pain no gain’ mentality.  On the contrary, I’m a proponent of practicing and preparing with strength, stamina and endurance exercises for the physical and mental demands that delivering a new life into this world will inevitably place on you.  If you’re trying to conceive or pregnant as you read this, I’ve no doubt you’re nodding your head because you already feel those demands of conceiving and carrying your baby.

In addition to reframing your prenatal workouts as training sessions for labor and birth, a lot of my fitness coaching leading up to baby’s b-day is focused on laying the foundation for a mindset of a professional athlete.  We can glean lots of inspiration and motivation from how athletes optimize their fitness for our endurance challenge of giving birth AND transitioning to new motherhood.  For example: current research suggests that focusing on high quality sleep AND exposure to sunlight in addition to nutrition and exercise are major league moves to elevating sports performance for professional and recreational athletes alike.

Whatever your labor and birth plans are, now is the time to focus on establishing the positive self-care habits of eating, training (preferably in sunshine!) and recovering like an athlete to move through delivery and into your postpartum recovery.

Here are five ways to transform prenatal workouts into highly specialized labor and birth training sessions.  One of the best pieces of advice that translates to a vaginal delivery is to practice a laser focused connection to the muscles you’re using as much as possible while you work out – especially your “push muscles.”  When I was studying to become a certified pre/postnatal fitness coach, I was taught to “push through the butt and the gut.”  Well, that’s not exactly true as it turns out.  But, here’s what actually helps: on each push, exhale to contract the diaphragm while relaxing the inner thigh muscles as much as possible.  If you’re within a few weeks of your due date, grab a buddy or your birth partner and try this exercise to pump up your push muscles, improve your posture, build trust and practice mindful breathing at the same time.  It’s one of the most efficient and fun labor training moves!

Are you scheduled for a C-section?  Please keep in mind that all of the BodyWiseMama methods of training for labor and birth apply to you as well!  Your prenatal workouts will build a foundation of total body strength and resiliency for your post-op recovery.

For a limited time only, enjoy a free 45-minute virtual coaching session with Kate for tailor-made recommendations to prepare and pump up for your unique abor and birth!  Click HERE to schedule.

• • Pedialyte
  • Coconut water
  • Electrolyte water
  • Broth
  • Popsicles
  • If you are unable to drink fluid, you can ask for an IV fluid bag which contains sugar, salt and other electrolytes.

• • Trail mix
  • Tuna or salmon packets (they may need to eat these in the hallway)
  • Peanut butter crackers
  • Dry roasted chickpeas (try a pre-made brand like Bienna)
  • Fruit cups packed in water
  • Water Bottles”

• Gain a deeper understanding of the labor process that includes: the stages of labor, variations during this process, signs of progression and stalling/slowing down.
• Learn comfort and relaxation techniques that include: supportive positioning for each stage of labor and ways to help with optimal fetal positioning; massage and counter pressure to reduce stress and discomfort; breath-work to use during contractions; and gain an overall understanding of the mind/body connection.
• Discuss how to become your own birth advocate by: learning way to express your individual goals, understanding how to make informed decisions during your labor including if presented with unexpected obstacles/interventions, and ways to create a positive, supportive birthing environment.

Are you local to South Jersey?  Save 10% off your first massage with Carrie in preparation for baby’s b-day when you mention the BodyWiseMama Guide to Gearing Up for Labor + Birth!

ACUPUNCTURE + RESTORATION

Source: Caroline Grace Ashurst, M.Ac., Dipl.Ac., Founder of Restorative Harmony Acupuncture

Email: restorativeharmony@gmail.com   /   Social: @restorativeharmony

“Oftentimes, mamas-to-be are busy working until they literally go into labor because they want to bank as much time off as possible for their postpartum period with their new baby. I get that in our culture we are unfortunately practically forced to plan our lives this way, and it is the mothers who pay the most for the imposition that our cultural values and work ethic place on families (I can go on and on and on about this!)  This last “push” before the birth itself can be extremely stressful and exhausting for a full term mama, and all of the stress leading up to it can really inhibit a timely and easeful labor.

In Chinese medicine, the Liver and Kidneys both take the energetic hit for this modern day conundrum. I highly recommend weekly treatments 6 weeks leading up to the estimated due date, but because of this need to “grind it” until the end of term, I cannot recommend it enough. These end of term treatments balance the Liver and Kidneys, help ripen the cervix, improve blood flow, and clear energetic and emotional blocks from stress that often accompanies this last home stretch before the baby arrives.  Sometimes these appointments are the ~only~ time a mama gets to rest and relax during these last precious days.

As for acupuncture administered during labor itself, there is actually a program in a New York City hospital that treats laboring womxn with acupuncture because of its incredible ability to advance labor more safely and efficiently, and to help mitigate labor intensity. I do not offer acupuncture during labor, however I love treating pregnant womxn in my practice, so please come see me!  If you are intrigued by the concept of acupuncture during labor, you can actually utilize the incredible benefits of acupuncture points during labor by having your labor partner use them as pressure points!  It is a massage technique that is very easy to integrate. Here is a wonderful free guide for acupressure during labor by Debra Betts that I’ve made available to you on my website.

My second suggestion for Labor + Birth is to do.your.research.  I will always support a womxn’s choice 100% of the time in my practice, and I will try to educate her on best practices out there and share all of the great resources I have come to accumulate over the years. If you are interested in natural birth (or at least vaginal), you can gauge whether a hospital/institution truly supports vaginal birth by looking at the hospital’s cesarean rates: they will tell you a lot about their intention to support you if that is your choice in your birthing plan.

In general, I think it is pretty common for acupuncturists who are familiar with the labor and birthing process to personally recommend the midwifery model.

Midwifery sees birth as a natural human process that doesn’t innately need interventions; obstetricians see birth as an emergency that requires intervention. That philosophical difference alone speaks volumes.  Again, do your research and do what feels RIGHT for YOU.  Ask doctors and midwives if they really do support your birth vision and will do everything in their power to accommodate it. REALLY listen with your GUT to their response.  Make appointments with a few different practices to see what feels like a good fit. There’s no reason you only have to pick one and go with that!

If midwifery care interests you and you’re unfamiliar, I recommend Lifecycle Woman Care in Bryn Mawr. They have a South Philly outpost for appointments as well. In addition to their prenatal and labor and delivery care, they also offer “well womxn” visits and are capable of writing prescriptions and doing most of the same testing and labs as Ob’s. You can establish yourself there well before you plan on conceiving, or make an appointment to find out if the midwifery care model may resonate with your needs after you have conceived.

The bottom line is, advocate for yourself. Don’t give your power away because of fear, uncertainty, or not being educated. You should be spending your hard earned money on practitioners that you feel exceedingly good about!”

Start your 6-week cycle of pre-birth acunpuncture with Caroline HERE and save 10% on your first session when you mention the BodyWiseMama Guide to Gearing Up for Labor + Birth!

This second installation of the BodyWiseMama guide to gearing up for feeling your best at every stage of pregnancy covers “prenatal wellness” – trimesters 1, 2 and 3.

All the products, services and practices below are not intended to be one-size-fits-all prescriptions.  They are, however, the most frequently recommended by real deal experts in their respective fields – from Western to Eastern Medicine, exercise to essential oils, and whole foods to homeopathy.  The following guide includes five areas of self-care:

Strength + Stamina

Nutrition + Energy

Bodywork + Relaxation

Acupuncture + Restoration

Essential Oils + Energetic Elevation

STRENGTH + STAMINA

Source: Kate Jesuele, MA, CPT, R-DMT, Certified Pre/Postnatal Health + Fitness Coach

Email: kate@bodywisemama.com  /  Social: @bodywisemama

“After the experience of TTC (or naturally conceiving by surprise!), pregnancy is a transition to even more transformation for body, mind and spirit; a lot of expected and unexpected changes occur in those 9 months.  I often encourage my clients and students to treat their prenatal workouts the same as an athlete who’s exercising for peak physical and mental performance.  Eat, sleep and train like an athlete because you are moving towards an athletic event like no other – the most literal labor or love, strength, wisdom and courage!

Now, I would be remiss if I did not share the current ACOG guidelines for safely exercising during pregnancy.  But, to be honest, the information that most of the women I’ve worked with have received before stepping into the studio with me are vague and general to a fault.  For many first-time expectant mamas, what seems to be needed the most is validation and empowerment to trust their own sense of safety, stability, strength and stamina while working out.  Of course, there are certain medically diagnosed conditions that are accompanied by strict instructions from a physician or physical therapist that must be weighed in the equation of “right action” for each individual.  With all the above in mind, this total body prenatal workout was designed with all fitness levels, common pregnancy-related conditions and all trimesters in mind.  It hits all the sweet spots for what I consider a perfect prenatal workout:  slow, steady, stable, stress-relieving and safe that will leave you feeling sweaty and strong today and satisfyingly sore tomorrow.  Sorry I’m not sorry: I really love alliteration!

The question I’m asked the most is, “when should I stop doing ab work?”  Never!  Sounds crazy, right?  Here’s my rationale: the abs along with the rest of your core muscles don’t disappear or stop being used while you’re pregnant.  To the contrary, they are working their hardest to stay intact and strong to “make room for the womb.”  The question I recommend you ask your physician, physical therapist, certified personal trainer, yoga teacher, Pilates instructor AND yourself is: “how can I support my core while I’m moving and grooving through my day, practice or workout?”  Click HERE for my humble yet expert opinion about targeting your abs during pregnancy.

Finally, if you are experiencing pelvic pain or strain associated with hypermobility (i.e. joints that easily move beyond the normal range expected or as I like to call “loosey goosey”), especially in the 3^rd trimester, the use of a band or belt under the bump might be a saving grace.  Here’s a brand of bump support that I believe in.  As you exercise throughout your pregnancy, it’s important to keep in mind that relaxin (a hormone that, among many things, prepares your body for the birth process by causing a softening and lengthening of the cervix and the pubic symphysis) tends to peak a few times throughout pregnancy: right after ovulation, through the first trimester, and then again towards the end of the 3rd trimester.  My recommendation during these phases, when relaxin levels may surge, is to keep your prenatal workouts even more stable, low impact and relatively slow-paced so that you can focus on pelvic alignment and support.

LIMITED TIME OFFER! Join the BodyWiseMama Studio for only $10 until 9/30/19 with the promo code: GEARUP.

NUTRITION + ENERGY

Source: Beth Auguste, MS, RD, CSOWM, Founder, Be Well with Beth

Contact: Beth@BeWellwithBeth.com  /  Social: @bewellwithbeth

Disclaimer: this is not a comprehensive nutrition guide for pregnancy.  This book is highly recommended to have on the shelf for reference as you go.  And here’s another great resource to have on hand.

FIRST TRIMESTER

The first trimester tends to be a time when we “know we should” eat tons of fruit and vegetables, complex carbs, healthy proteins and fats — but all we can stomach are carbs, carbs and more carbs.  As a dietitian I want to tell you that it is OK if you can’t manage to eat a perfectly balanced diet in this beginning period of pregnancy.  Here are some tips to get through [some of the most common experiences that can challenge your nutritional well-being]:

Nausea/Vomiting:  Vitamin B6 and Ginger

Food sources of Vitamin B6: tuna (chunk lite is lowest in mercury; one serving per week is OK), turkey, potatoes, sunflower seeds, chickpeas, fortified cereals.  If reading this food list made your stomach turn, then I advise talking with your doctor about taking a B6 supplement of 50mg at two different times in a day.  Try grating ginger root over your meals, asking for some pickled ginger at your local sushi joint, drinking ginger kombucha or ginger tea. If you just can’t stand the taste of ginger, you can try this.  If you are experiencing vomiting after eating, try separating your liquid and solid intake.

Fatigue: H20 and Small/Frequent Meals

During the first trimester your body is building an organ (a placenta).  This takes ENERGY!  The blood flow and volume in your body must increase so that your body can do its job of building that organ.  Aim for an extra 25 ounces of water each day to help maintain the work.  Even with the healthiest of diets you may feel fatigued.  [The good news is that this is probably the best time to allow all the carb cravings because] simple carbs will give you quick energy.  Keep things like crackers on hand to nibble on throughout the day.  Try to squeeze in some protein when you can stomach it.

GERD

Do not lay down within 45 minutes of eating a meal. If you do lay down, prop yourself up on some pillows.  Avoid chewing gum or drinking out of straws.

In general: if you’re worried about nutrition intake, a high quality prenatal supplements can put your mind at ease.  Ask your doctor for a prenatal vitamin prescription that includes omega-3 fatty acids and methylated folate.

SECOND TRIMESTER

This is the time when your energy may return and be at its peak.  Aim for at least 5 cups of fruit and vegetables per day.  Try to meet these micronutrient goals with food:

Omega-3 for baby’s brain development: 300mg EPA/DHA per day

Food Sources include fish, fish oils, walnuts, seafoods, egg yolk (free range), grass fed beef, some prenatal vitamins, brussels sprouts, broccoli.

Limit Mercury: no more than 6 ounces albacore tuna (“white tuna”) per week.  In general, it is good to have fish in moderation during pregnancy.  Read more about mercury here.   

Iron: Increase daily intake by 50%

Food Sources include beef, bison, wild salmon, clams, and beans.

Folate Fortification

Food Sources: You’ll absorb more of the folate from fortified cereals than from other sources.

Calcium: 2-3 servings/day

Food Sources include broccoli, dried beans, some fortified products like juice, breakfast cereal and bread.

THIRD TRIMESTER

During this trimester you may feel just peachy, or you may be feeling swollen and the return of GERD symptoms.  If you are experiencing swelling, it is normal. This does not mean that you need to cut back on salt.  In fact, the recommendation during pregnancy is to eat salt to taste.  See the First Trimester section above for my recommendations to alleviate reflux.

The third trimester is a great time to plan for your early postpartum days.  Here are some ideas that work in ‘real life’:

 

• Plant filled water bottles around the house because you’ll be surprised how many places you will get ‘stuck’ under your baby.  Try to have water within arm’s reach at all times.  Do the same thing with convenient 100 calorie portions of nuts, dried fruit or other non-perishable snacks.
• Make or buy some frozen crock pot meals.  Set yourself up with containers filled with ready-to-go ingredients or order prefilled containers from here.
• Buy frozen vegetables that you enjoy eating.  You can heat and eat these on the side with all the lasagna that your friends and family bring you!

ACUPUNCTURE + HOLISTIC HEALING

Source: Caroline Grace Ashurst, M.Ac., Dipl.Ac., Founder of Restorative Harmony Acupuncture

Email: restorativeharmony@gmail.com   /   Social: @restorativeharmony

“Being an Acupuncturist and advocate of the Chinese medicine approach, I believe the prenatal period of your journey to mama-hood should be all about nourishing yourself and preparing yourself for your birth and postpartum period.  One thing we talk about in Chinese medicine is that our pregnancy should be filled with as much beauty and joy as possible.

Sometimes, it’s impossible to curate that given unforeseen circumstances, but to whatever our ability is, we can make that an intention and keep it in our mind. What that means is: “Watch What You “Eat.”  I don’t mean that in terms of what you’re actually literally eating, but I mean it in the nuance of “Everything you’re ‘Taking In’”: what are you watching on netflix? Is it positive, uplifting, and joyful or scary and unsettling? What are you reading? What kinds of energy are you surrounding yourself with? What are you allowing others to say that you are ‘digesting’? Creating the most joyful and beauty-filled environment as possible for you and your baby inside you is incredibly healthy for your body, mind, and spirit.

Side note: I say all of this with a grain of salt because not everyone has this privilege, unfortunately. And I am very adamant about womxn not feeling guilty about not being able to be perfect parents-starting from Day 1!  Just to have the awareness about this is everything. I want to also remind you that you are doing an incredible job, and please do not let anyone out there make you feel like you are not. People can say the damndest things to womxn when they are pregnant and/or parenting.  It is common for womxn to have depression and anxiety during pregnancy and, if that’s you, don’t let anyone make you feel guilty that you literally are incapable of ‘creating beauty and joy’ in your pregnancy! You are doing the best you can. This is my one caveat to my above recommendation. 

My second recommendation is to get Acupuncture regularly, of course! Acupuncture during pregnancy can help with so many ailments, and because it’s safe it is a really great option for womxn. Acupuncture and moxibustion therapy (an adjunctive modality in our practice) can actually flip breech babies! It’s a very well-known therapy for this presentation of the fetus, and I treat it often in my clinic with great results. Acupuncture also treats all kinds of other pregnancy-related ailments. Some of them I regularly see in practice are: morning sickness, pregnancy sinusitis, pregnancy sciatica, muscle aches and pains, anxiety, reflux and other digestive issues, sleep issues, etc.  Acupuncture is a safe, effective way to support a lot of health issues when pharmaceutical use isn’t ideal.

For women who had a hard time trying to conceive, oftentimes they need the extra mental and emotional support that acupuncture can provide them. For a history of miscarriage, acupuncture can support healthy development and supporting full term pregnancy. For women with a history of anxiety and depression, it can work wonders. Since I work with alot of women hormonally, I often see alot of this in my practice, and love treating it. With so many healthy benefits, it’s really a great option for your overall wellness care during the prenatal period. You can come see us if you live in Philadelphia or you can find someone local to you who specializes in women’s health.

The last recommendation I offer all womxn who are with me during the prenatal phase is to start regularly seeing a chiropractor, and specifically one who practices The Webster Technique, a special chiropractic technique that helps women have better birthing outcomes because of it’s effect on the sacrum’s alignment.  A Philadelphia chiropractor, Dr. Justin Ohm, practices this technique and his family actually created the curriculum around teaching this approach to other chiropractors all over the country.  I saw Justin during my pregnancy, and I recommend every woman do as well as part of her prenatal care.”

EXCLUSIVE OFFER: Save 10% on your first appointment with Caroline at her Philadelphia office when you mention BodyWiseMama!

YOGA + BODYWORK

Source: Carrie Sarlo-Randazzi, RYT, LMT, Founder of HoliMomma

Email: carrie@holimomma.com   /   Social: @holimomma_nj

“Finding a massage therapist that specializes in prenatal care is essential.  Therapeutic massage has many benefits, especially during pregnancy. This is an amazing and beautiful time in a woman’s life but most pregnant women feel periods of physical discomfort and emotional stress. Prenatal massage offers many benefits such as: reduction in muscle tension and back pain, fatigue and anxiety; headache relief; circulation and digestion improvement; lessening of pain in the hip and pelvic areas; postural and hormonal balance; and overall relaxation and well-being for the momma-to-be.”

Carrie is offering an exclusive $15 discount to the BodyWiseMama community!  Valid for your first prenatal massage only.       Book your appointment HERE and mention this post.  

ESSENTIAL OILS + ENERGETIC ELEVATION

Source: Paige Chapman, Founder of Mama’s Wellness Joint

Contact: paige@mamaswellnessjoint.com   /   Social: @paigelc

• Peppermint: Amazing for nausea, heartburn, and acid reflux. DoTerra makes a “beadlette” version that you can pop in your mouth like a mint and we can’t keep them in stock at Mama’s Wellness Joint. (Ginger is also great and can be rubbed behind the ears. The two together work wonders!)
• Lavender and the Serenity blend: Great for insomnia
•  All the citrus oils (Lemon, Lemongrass, Grapefruit, Wild Orange): For exhaustion and mood lifters if feeling down – also great combined with peppermint
• Deep Blue muscle rub for a all aches and pains
• Cyprus oil for cramping (massage into the area; can be added to body oil or cream)

Paige is offering her signature EO workshop, “All the Essentials,” at Mama’s Wellness Join this Thursday evening, 9/19/19!    Space is limited.  Reserve your spot HERE to elevate your energetic wellness during pregnancy.