5 things to do before labour begins

5 things to do before labour begins

Those last few weeks of pregnancy are tough. Physically, your belly has grown larger than you ever thought imaginable. Isn’t it amazing that your child has been growing in there, and your body supporting him? Emotionally most women are just done and want labour to start. Endless questions from family, friends and strangers asking “when is the baby due” have got you feeling like this pregnancy is never going to end. Remember that your due date is called an estimated due date and babies sometime need more time. So, here are some things you can do to enjoy and cherish these precious days before life gets a bit more chaotic with a newborn!

  1. Plan lunch, dinner, or coffee dates with friends. It might be a while before you will have time to do this again so relish these moments to connect with the people you love. Their conversation and company will surely keep your mind off of due dates and labour and the enjoyment might just get some oxytocin moving through your body!
  2. Pamper yourself! Book a massage, pedicure, hair cut, whatever suits you and let yourself relax and enjoy. It’s unlikely you will have a chance to do any of this type of self-care once baby is here and why not start labour rested and refreshed.
  3. Speaking of refreshed….TAKE NAPS! Take many naps, lots of naps! The better rested you are when labour starts the more energy you will have to bring baby earth side.
  4. DANCE! Put on your favourite booty-shaking songs and dance away. This movement will help you relax all of your muscles around your pelvis and get baby into an optimal position. Plus dancing just makes you feel good!
  5. Make love! There I said it. Sexual intercourse is known to help soften your cervix as semen contains prostaglandins and the uterine contractions during an orgasm release oxytocin which help during labour. If this sounds like the furthest thing from what you would enjoy this late in your pregnancy how about a snuggle and some smooching. That would also be beneficial in getting labour going and a great way for you and your partner to connect before most of your attention is needed to care for your baby.

I know this is a difficult stage but remember that you will soon be staring into the eyes of your new baby!

The Busy Mom’s Guide to Getting Fit and Strong

The Busy Mom’s Guide to Getting Fit and Strong

A new year is upon us and many see this as an opportunity to make or improve on some healthy habits. I know I do! I am a mom of two busy kids; an eleven year old daughter and a nine year old son. Before they were born I was very active playing rugby at an amateur level and hitting the gym 5-7 days a week. I remember saying to my husband that once the kids were born I wasn’t going to make excuses not to maintain this pace….Wow, was I in for a surprise! The truth is that once you become a parent all of your priorities change and it becomes challenging to find time for yourself when your little humans need a lot of your time and attention. I hope this guide gives you some ideas and motivation for yourself but I am also available if you want to brainstorm for your personal situation.

First of all, let’s just take a moment to acknowledge your body the way it is today in all of its wonder and glory. You made a baby (or babies) and for that you should be proud! We can still love our bodies and be grateful for all that they have done yet want to become stronger and fitter. Be weary of quick fixes or too-good-to-be-true solutions. This stuff is hard work and takes dedication to make every day changes, but so worth it for your health and the health and happiness of your family. From a very young age I remember engaging in active pursuits with my parents and watching them play sports. This has stayed with me over the years and I already see it impacting my children. Never feel guilty for wanting to spend time working on yourself Momma!

Over the last ten years my exercise regime has changed and evolved based on many factors, but primarily the needs of my children. So I’ve broken this guide down by years to help you.

IMMEDIATELY FOLLOWING BIRTH

Every woman and every birth (even by the same woman!) is so different. Immediately after birth the only thing you should be concerned about is healing and bonding with your baby. Slow things down and enjoy this time. There will be plenty of time later to think about workouts. The best workout or “workin” you can do at this stage is deep belly breathing, it helps to reduce stress, aids in milk production, and tones your abdominals. The other “exercise” that is helpful at this stage is Kegels. Once you have been given the green light by your midwife or doctor then you can consider incorporating more. I would also recommend getting seen by a physiotherapist that specializes in postnatal core rehab to rule out diastasis recti (abdominal separation), prolapse, or pelvic floor issues.

FIRST YEAR AFTER BIRTH

Maternity leave is a great time to start some healthy habits because you have taken on the most important role of your life; Mom! First and foremost, nutrition is key in all stages of life. Start or maintain healthy eating habits now to feel your best. There are so many fitness options these days for new moms in most communities and at home. There are a lot of gyms that have childminding if you feel comfortable leaving your baby. However, if you do not there is a plethora of Mom and Baby classes that are mother-centered but allow baby to be in a carrier or close by so that you can stop if needed to attend to your baby. While at home programs might be convenient, they may leave you feeling isolated, lonely and unmotivated. Perhaps a combination of classes and at home workouts is the best option for you. Classes are great because you get to meet other moms and they are tailored to the postpartum body. If the weather is nice grab a friend and take baby out for a stroll. Mom and baby yoga, mom and baby fitness, dance classes, barre, aqua-fit….the choices are endless. I enjoyed mom and baby yoga, salsa babies and walks outside (even in very cold temps) with my first baby. When I was tired from frequent waking at night or not eating properly, I let myself rest. This is very important so give yourself time to get back at it gradually. Try different classes to find the right combination for you. A trainer that you connect with, class times and location that work best, and costs are all factors to consider. See below for my classes west of the GTA.

BACK TO WORK: THE TODDLER YEARS

This was by far the most difficult time for me and I can honestly say that after my first I struggled for a while to find the right balance. Long working hours and commutes make it very difficult to prioritize yourself. Time with your toddler seems so precious that you can’t bear to leave them.

Here are some ideas:

6am workouts! I know that sounds painful but I can guarantee if you do this consistently you will be astounded at how good you feel for the rest of the day. It’s out of the way and it frees up time in the evening to be with your children.

Noon workouts! Take time on your lunch hour to workout, find a gym close to your place of employment and I guarantee this will become a regular part of your day.

Good news is toddlers need a lot of sleep and usually go to bed quite early. If you have enough energy an 8pm class might be the ticket for you. Then on your days home take your children out for a walk or to play at the park, get active with them when you can so that they see how important it is. Pushing a child on a swing or chasing them around a park IS a workout!

THE SCHOOL AGE YEARS

Once when my kids were in the baby/toddler stage another mom warned me that life would only get busier once my kids were slightly older and involved in extra-curricular activities. I didn’t believe her but now that they are I totally get it. Evenings and weekends are spent taxiing and carpooling all over the city for their sports and activities. I love that they are active and involved but it consumes a lot of time. So now how do you fit in a workout?

When my kids could play a little more independently at the park I would do a workout near them. I would plan out my exercises and reps and do my burpees, squats etc at the playground. Once in a while I would be needed to push a swing then I would get back to it.

Running with little ones in a stroller or chariot, this is a tough one but everyone wins!

6am’s are a good option. I do yoga in my home in the early mornings and it’s not always peaceful. My son is an early riser so some times he cuddles on my blankets and bolsters while I finish my practice but it’s ok, at least I got some in (I figure this is just part of the Mom life and I get savasana with a little-man cuddle).

Noon workouts again are great because it frees up your evenings to spend with the kids doing homework or taking them to their activities. If you can manage it why not strap on your runners for a jog or head to the gym while they are doing their sports. I see so many parents scrolling through their phones or playing Candy Crush when they could use that time more wisely. My daughter’s dance lessons become a run around the neighbourhood for me during warm weather or a weight session at my gym closeby. Sure I’m sweaty when I pick her up but the endorphins feel amazing. Plan activities you can do as a family like skiing, skating or biking. Head to the park and chase a ball. Getting active as a family is wonderful on so many levels!

AFTER PRIMARY SCHOOL WHEN YOUR KIDS DON’T WANT TO BE AROUND YOU MUCH (LOL)

Ok so I don’t have any experience with this stage yet. I do envy the other Moms at my gym who are at this stage and get more workouts in during the week than I do, but I figure these years are so precious and my time will come. I know it seems daunting at times when there is so much to accomplish during the day. Lifestyle changes take time and perseverance but feeling strong physically is so important as a Mom to keep you balanced emotionally. Go to bed early, eat well, drink lots of water and plan those workouts in advance. Not only will you see major changes in yourself but those kiddos of yours will thank you one day! Best of luck Mommas and if you need support and motivation please reach out, we are here to support one another! -Namaste

 

RELAUNCHING PRENATAL AND POSTNATAL YOGA & MOVEMENT CLASSES

RELAUNCHING PRENATAL AND POSTNATAL YOGA & MOVEMENT CLASSES

For 12 years I supported young families in Halton through prenatal yoga, postnatal yoga and fitness classes. It was through these classes that doula work found me. I grew a lovely community of parents and their babies and I’ve stayed in contact with many of them. When lockdowns closed studios, my classes ended abruptly. I tried to do online classes on zoom for a while but it just wasn’t for me. I was asked by multiple studios to come back and start weekly classes again but it just wasn’t ever the right fit for me and the work I do as a doula. 

I am now happy to say that I am offering in-home yoga and movement classes again in Halton region. I have limited day-time slots available for individuals or small groups. Clients commit to at least 4 weeks of classes. I come to your home with yoga props to make it very convenient for you. 

Prenatal Yoga & Movement:

One-hour session designed to alleviate pregnancy discomforts and prepare the body for birth and parenthood. Movements are tailored to your body. Each session contains active and restful components leaving you feeling energized and peaceful.

Baby and Me Yoga & Movement:

One-hour session designed to promote strengthening and healing through movement and breath work. Baby stays close and might be incorporated into some of the exercises. All movements are designed with postpartum healing in mind.

Grab some gal pals and make a commitment to yourself.

Contact me for rates and availability. Spots are limited!

Embracing Empowerment: The Benefits of Prenatal Breast Hand Expression

Embracing Empowerment: The Benefits of Prenatal Breast Hand Expression

Pregnancy is a transformative journey marked by numerous physical and emotional changes. Amidst the excitement and anticipation, expectant mothers often seek ways to enhance their prenatal experience and prepare for the upcoming breastfeeding journey. One empowering technique gaining attention is prenatal breast hand expression. This gentle practice offers a multitude of benefits for both mother and baby, fostering a stronger connection and setting the stage for a successful breastfeeding experience. As a doula, I have been teaching this technique to my clients for several years and I have observed that those who practice prenatal hand expression generally have more confidence when starting to breastfeed baby.  

Here are some of the benefits:

1. **Establishing a Bond Before Birth:**

   Prenatal breast hand expression provides an opportunity for expectant mothers to connect with their unborn baby. As they gently massage and express colostrum, the first milk produced during pregnancy, mothers establish a physical connection that transcends the womb. This intimate act fosters a sense of closeness and enhances the emotional bond between mother and child before birth.

2. **Promoting Early Colostrum Collection:**

   Colostrum, often referred to as “liquid gold,” is a concentrated source of nutrients and antibodies crucial for a newborn’s early development. Prenatal hand expression enables mothers to collect this precious substance in small amounts before giving birth. Storing colostrum can be particularly beneficial in case of any breastfeeding challenges postpartum, or separation from baby, ensuring the baby receives this essential nutrition from the very beginning.

3. **Reducing Engorgement and Discomfort:**

   Engorgement, the swelling of breasts due to an increased blood flow and milk production, is a common postpartum concern. Prenatal hand expression can help reduce the risk of engorgement by gradually releasing built-up colostrum. This proactive approach contributes to a more comfortable breastfeeding experience for the mother and encourages the baby to latch onto the breast more easily.

4. **Boosting Maternal Confidence:**

   Learning and mastering prenatal breast hand expression empowers expectant mothers by giving them a hands-on understanding of their bodies. This newfound skill fosters confidence as they approach the breastfeeding journey, knowing that they can actively contribute to their baby’s well-being from the very start. Maternal confidence is a key factor in the success of breastfeeding relationships.

5. **Preparing for Potential Breastfeeding Challenges:**

   Breastfeeding may present challenges, such as latch issues or delayed milk production. Prenatal breast hand expression serves as a proactive measure, equipping mothers with the skills to navigate these challenges. By familiarizing themselves with their bodies and learning to express colostrum, expectant mothers are better prepared to address potential breastfeeding hurdles with resilience and determination.

In embracing prenatal breast hand expression, expectant mothers embark on a journey of empowerment and connection with their unborn child. This gentle practice not only promotes the early collection of valuable colostrum but also nurtures maternal confidence and prepares mothers for the breastfeeding adventure that lies ahead. By incorporating this technique into their prenatal routine, mothers can lay the foundation for a positive breastfeeding experience, promoting the health and well-being of both themselves and their newborns. Teaching this technique and providing my clients with more resources is one way I can support their infant feeding journey. 

Mindset matters during labour and birth

Mindset matters during labour and birth

During labour your mind responds similarly to when you begin a new workout or physical activity. In the beginning it feels difficult and you start an inner dialogue around whether you think you can last the entire time. In that moment it feels like it will always be this tough. Perhaps you tense up, you allow your mind to go elsewhere and start to rationalize the idea of leaving this discomfort. RIGHT HERE is where your mindset can have a massive impact on your experience and endurance, physically and emotionally. 

If you say to yourself “you can do this!”, “you are strong!”, “you were meant to do this!” You just might find that it gets easier. You get used to it. You find a rhythm or a ritual. As a doula I see this in clients in early labour when their bodies are just starting to get used to labour as well as anytime there is an increase in intensity; often just as active labour is starting or during transition (8cm to 10cm). It’s not easy for you to change your mindset on your own so discuss this with your care team and communicate ways they can encourage and support you. Even people who have done a lot of preparation or have birthed before doubt themselves at some point during labour. 

Here are just a few ways you can practice a positive mindset before the intensity of labour begins:

  1. Reflect on a time when you felt challenged physically or mentally in your life. How did you get through it? Were you surprised that you did? What did you learn about yourself through that experience?
  2. Practice mindfulness every day and notice your thoughts when you are in uncomfortable situations. What happens in your body? Where do your thoughts go? What changes can you do to make the moment more comfortable for you? 
  3. Learn about birth. Learn what to expect to help with any anxieties, concerns or doubts. When your mind has an idea what to expect it is easier to manage when you get to that point. With labour and birth it is difficult to practice or anticipate exactly how it will feel but even a small amount of understanding can make a difference. 
  4. Prepare your birth team. Speak to them about what you need to have a positive mindset. That might include learning your non-verbal cues and discussing how you will communicate in the moment. Giving them some phrases, strategies or techniques to help you through the difficult times and help you to come back to your ideal mindset, over and over again!

So just like that tough workout when you want to quit, give up and get back to being more comfortable labour can force you to face challenging moments that, with proper support and preparation, can leave you feeling strong and confident as you transition to parenthood. 

What does a Postnatal Doula do?

What does a Postnatal Doula do?

I’m so glad that you are interested in what a Postnatal Doula does. Most people google this once they have given birth and are feeling overwhelmed, possibly scared, likely exhausted, and potentially grief stricken. If this is you, please keep reading. If you are still pregnant or in the family-planning stage then you should know that it is never too early to have a postpartum plan.

Every client and every family has different needs. If you don’t know what those needs are yet that is totally okay. If you aren’t sure if you need a postnatal doula because you have family or friends close by, I will explain how we are different. 

Day time postnatal shifts are usually 4 or more hours. Some doulas do night support as well but I’m not one of them. I know some great ones though if you would like a referral. 

Here is how a typical 4 hour shift usually goes;

-Once I arrive we sit down together and talk about how things are going. I hold space for anything that you want to discuss without judgement. I hear your concerns and questions. Often in the early weeks these centre around baby feeding, sleeping, the family dynamic/relationships, postpartum healing and nutrition, and a lack of sleep for the parents. 

-If feeding is proving to be challenging I will help with that. This most definitely looks different for everyone. I am not a lactation consultant but I can often help trouble-shoot and provide some information and education. Or, give you a great referral for an LC. 

-If parents are tired, want to shower, read a book, or anything else, I can take care of baby while you do that. Naps are by far the #1 thing moms need. 

-I can assist with bottle washing and sterilizing, emptying and reloading the dishwasher, folding laundry, meal prep. Often I can do this while baby is napping. 

My goal as a Doula for each shift is to take away the overwhelm and increase mom’s confidence little by little.

Parents and friends might be a great support to have but they don’t often have the professional knowledge to give guidance. In fact, I often help my clients communicate with their family. People often feel that their family members give bias information or misinformation that is actually hurtful. I can also support my clients by giving them some strategies to share with their family so that they feel they are getting the support they need from them. 

Postnatal Doulas are like magical fairies that come into your home and make you feel cared for through the most profound transformation you have ever experienced. Who wouldn’t want a Doula?!