3rd Trimester

Strengthening Your Deep Core

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strengthening-your-core

 

The benefits of strengthening your deep core are virtually endless! Here are a few important reasons you need to start ASAP and strengthen your deep core:

  •  Look and FEEL your best, during pregnancy, after baby, and far beyond!
  • A quicker and easier labor, specifically the pushing portion (could prevent unnecessary c-section).
  • The ability to bounce back quicker after baby – get those abs back! (or as I prefer to say “core back”)

For more information and great exercises, check out my NEW Book Knocked-Up Fitness Guide to Pregnancy.

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3rd Trimester

Life With 2: Second Time Mom’s Tell All!

‘Having a baby changes your life forever!’
It’s absolutely true; and when you’re pregnant with your first, everyone reiterates that your life will change (like it hasn’t already during pregnancy!!). But once you’ve tried your hand at mommy-hood, and announce a second pregnancy– people don’t mention quite as often how much the balance shifts again. Some will mention a change for older siblings, but many forget to mention that you will now be outnumbered!
Life with two has a whole new set of challenges and rewards. For example, your oldest will be sharing toys and attention– but the reward of seeing them play together and interact is so worth it. The great thing about life with two or more, is that no matter how different each child is, you’re a little more experienced each time. This might be why some studies are showing a co-relation between happiness and having 2-3 children, and a decreased risk for post partum depression and delivery disatisfaction. Second time moms can be more in control!
Another interesting study shows that 2nd time moms (and in subsequent pregnancies + beyond) there are greater feelings of control over situations and emotions, leading to happier moms and happier babies.
As a second time mom myself, I’m slowly finding that there is balance (and life!) after two, outside of my house.
Shopping trips, family outings, and time for yourself can happen with a 6 month old and a 4 year old (or more!)– and the more times you do it, the more normal and manageable it becomes. Some of these issues are the most common concerns among parents with multiple children, and the best response to alleviating the stress by experienced parents, is to schedule your time. Making a plan and schedule you can stick to– one that’s reasonable and achievable– will make you feel more satisfied with your time.

Here are a few important things you may not think to schedule in, that can improve your day-to-day satisfaction:
1 on 1 dates with older children– a walk to the duck pond is my son’s go-to mommy date.

Movie Night In with your Spouse– it’s inexpensive, comfortable, and can do wonders to reconnect.

Express Mani/Pedi– Time for yourself doesn’t have to mean hours away. Taking an hour for some easy pampering, time at the gym alone, or a bubble bath will refresh your mind and body.

Baby Massage– Time alone with baby can often equate to groggy, 3am diaper changes. To get to know your baby like you did with your first, schedule a little time alone with your wakeful baby while someone else has time with just the older kid(s). Baby’s little personality without distractions might surprise you!

Whether you’re only child is on the way to becoming an older sibling, or your a seasoned mom of multiples, these tips can help you manage your time with your little loved ones.

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Julianna

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Sources:

NCBI

3rd Trimester

Sex During Pregnancy: Real Moms Talk!

If you’re pregnant, or thinking about trying to conceive soon, you’ve probably thought a least a little about sex! If you’re curious about how other women deal with sex during pregnancy, this is the place for you! We talked to 200 moms and, not surprisingly, many have similar experiences and concerns.
Sex during pregnancy can be completely safe, and even healthy for your body– but pregnancy can change a lot of things, including your sex drive. Some women find sex more exciting and even better than before pregnancy, while many others struggle with discomfort, both physically and emotionally, during sex.

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It’s important to understand is that many of the changes to you and your partners sexual preferences during pregnancy are totally normal, and health experts agree changes in sex during pregnancy are often attributed to hormonal fluctuations. What’s also amazing is that exercise can actually increase your energy level, and improve your body image & confidence! Here’s what some real moms have shared with Knocked-Up Fitness about their sex life during pregnancy!
” I had a big sex drive when I was pregnant but my husband didn’t want to have sex because I had some bleeding early on and he didn’t want to hurt the baby.”

“Sex during pregnancy was almost non-existent. I was sick for 20 weeks and then the last half of my pregnancy I was large, miserable, and felt unattractive.”

“I had a high drive until I got pregnant with my first. Then it disappeared like magic.”

“I had a high sex drive during my pregnancy and the couple weeks after…I was also open to a lot more things sexually during my pregnancies.”

“Pregnancy was the first time I felt totally secure with my body in years, so sex was great!”

“I had no sex drive in the first trimester; I was nauseous and exhausted. Then in my second trimester I started feeling a little better, and resuming my workouts, and my sex drive came back stronger than ever!”

So if you’re feeling less than motivated to get busy– or if you’re one of many women who feel liberated and wonderful during pregnancy– the good news is it’s probably pretty common, and you’re not alone! Always remember to talk with your doctor about your concerns during pregnancy, and listen to your body & do what feels comfortable!

 

Check Back With Us Next Week to Read What Our Real Moms Said About Sex After Pregnancy!!

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Julianna

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3rd Trimester

Episiotomies, Epidurals & Exercise {Video}

There are many important things to consider about episiotomies and epidurals as you enter your pregnancy, and specifically your labor process. Watch the video below to learn more on episiotomies & epidurals, and to learn how exercise plays a part in this.

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3rd Trimester

5 Tips to Motivate Moms-to-Be

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Exercise is an extremely important factor in having a healthy pregnancy, so you might be surprised that three out of four pregnant women in the U.S. don’t get enough exercise! Preventative Medicine reports that as few as 14% of women are meeting the minimum recommendations for physical activity, which could partly explain why so many moms struggle with their health, weight, and body image.

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To help keep you motivated, here are 5 reasons you should get active at any stage of your pregnancy!

  1. Prenatal activity helps lower your heart rate, but more amazingly, studies show activity can positively affect your baby’s heart functions up to six years of age.
  2. Active mothers a less likely to suffer from gestational diabetes (1.8% vs 8.3%).
  3. 1 in 3 moms in the U.S. are giving birth via cesarean and 38% of women who did not do pelvic floor exercises had a prolonged second stage of labor (a common reason c-sections are performed)– not surprisingly, inactive moms are twice as likely to need a cesarean.
  4. Women are 58% less likely to deliver an excessively large baby when exercising regularly.
  5. Just 55 minutes of exercise, three days a week during pregnancy can make you 34% less likely to require an emergency c-section.

The key to these tips is that results happen when you make taking care of yourself through exercise a priority and a habit. Exercising regularly can be hard to fit in some days, but a simple  and effective 10 minute workout is the difference between doing it, and not doing it!
Stay motivated, mamas– & have a happy, healthy pregnancy, birth, & beyond.

Julianna

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Sources:

WebMD
Preventative Medicine
Journal of Science Medicine
National Center for Biotechnology Information
HealthyWomen.org
British Journal of Sports and Medicine

3rd Trimester

The Importance of Your Transverse Abdominals {Video}

Check out my new video below on Deep Core Strengthening. Learn the importance of your Transverse Abdominals and how they can impact your pregnancy, labor, and beyond!

===>Now Available: The Knocked-Up Fitness Pregnancy Program

Don’t forget to sign up for the Knocked-Up Fitness Newsletter to receive your FREE Booty Sculpting Workout!

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3rd Trimester

MommiesFirst Subscription Box Review

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I don’t know anyone who doesn’t love getting mail– especially the kind of mail that you weren’t expecting, and particularly the kind of mail that includes gifts! I remember when I was pregnant with my first little one, just about anything that I saw for babies made me freak out with excitement, I was so excited to explore the world of products for my baby. With baby #2, I’ve become a bit stubborn. I find myself less likely to try new products– because it becomes a small project; reading reviews, researching the company, and learning about every ingredient it’s made of. For all these reasons and more, the MommiesFirst Subscription Box is an amazing way to explore new products, which I’ll likely be using for both my boys in the future! The boxes, developed by a real mom, MommiesFirst CEO Lorena Pacheco Scott, are designed to save moms time and money by offering the most effective, natural products for mom and baby.

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The first thing you’ll notice when you receive your MommiesFirst box (after the beautiful box itself) is a personalized note with you and your baby’s’ name. My note; to Julianna & Lincoln, briefly discusses the ideal time frame for the products, and why they are relevant to your baby’s current developmental milestones. The box I received was ideal for age 4-5 months, and is described as the “Medicine Cabinet” box. It is centered around baby discovering the world, and putting everything in his mouth (yep–we’re here!).. and along with this discovery often comes some germs and sniffles.
After the note I found the product cards, fastened together with a cute little diaper safety pin. This is such an important touch for me, because the last thing I have time for or want to do is to have to go online and research everything in the box– I just want to start using the products! With the product cards you get an overview of the product & company, ‘how to use’ directions, reasons why MommiesFirst loves the product, and where you can find it if you want to continue to use them. Genius!

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In my subscription box I received:
-Boogie Wipes
-Boiron Camilia teething drops
-Boiron Coryzalia cold drops
-WELEDA Calendula Weather Protection Cream
-Thera Wise VpR Vaporizing Rub
-Parents Canada Magazine (the newest issue)

 

Living on the East Coast, we’ve had the wackiest weather I can recall– seriously, yesterday I could sunbathe and today it’s snowing– and it’s April!! With all that weather change, colds and sniffles are going around like crazy, so this subscription box has me prepared!

To start with, I’ve been holding a Boogie Wipes coupon hostage in my ‘odds & ends’ drawer for several months, so I was pretty excited to see a large package of them in my MommiesFirst box. I loved these gentle, effective wipes for both my boys, and will likely purchase them for my purse/diaper bag again.

Next, the Boiron products–natural homeopathic medicines that are safe for babies as young as 1 month! I try to avoid medicine whenever possible for both my boys, and since infants don’t have many medication options to begin with, these drinkable drops are the perfect alternative. While I haven’t had a chance to try the teething bottles yet, my 3 year old had a bit of a dry cough one evening, and after 3 single dose bottles spread out over a day– he stopped coughing! And since my little one has been drooling puddles everywhere– I think we’ll be making use of the teething doses soon.

With all the nose wiping that goes on when baby has a cold, the WELEDA Weather Protection Cream is an excellent addition to the medicine cabinet box. When you’re constantly wiping and rubbing baby’s nose, it can get red and irritated– so this gentle, fresh smelling lotion is great. I’ve repurposed this cream for a number of things, from protecting my hands (I’m constantly washing them after changing diapers and before feeding), and since we’re in early spring and we’ve been trying to get outside as often as possible, the WELEDA cream has also been great for treating and protecting my 3 year olds skin from wind-burn. A perfect addition for any time of year.

The Thera Wise vaporizing rub might be my favorite product in the subscription box for several reasons– it’s all natural, plant based, effective, safe for infants, and gentle. This cream leaves a much lighter scent than the vaporizing rubs we remember, is super gentle on the skin, and is paraben and petroleum free. It does say on the packaging to consult a physician if you’re pregnant or breastfeeding– but for baby the instructions are to apply to the bottoms of feet and cover with socks. It also claims to be effective on muscle aches, and since I love natural products, I’ll probably use this on me as much as baby.

Finally, the latest issue of Parents Canada magazine was included. This is great for any mom, because the magazine often offers information on many stages of parenting, so there’s always something relevant. Plus it’s an excuse for mom to take some ‘me’ time with some good reading material. Depending on your location, you might receive a different (similar) magazine, but being in Canada, this magazine is relevant to me and my location!

I will reiterate, I’m product stubborn. I love all-natural products, and this box provides moms with several amazing products that they might not have heard of before. Subscription Boxes by MommiesFirst are available for every stage of pregnancy (including a special ‘shower’ box if you know a pregnant mama!) and throughout the first year, and are a great value at $30/month, the retail value of the box I received was about $55 and shipping was free. This is a great gift idea for moms, or a special treat for yourself if you’re pregnant or have a new baby. If you’re like me and love natural products, but often find yourself in a product rut, this is a great way to introduce new, effective products that are tested & loved by other moms!
Thank you so much to Lorena Scott & The MommiesFirst Team for providing beautiful care packages to Moms & Babies (like my boys and I) for the most exciting (and sometimes stressful) times in the first years! To order Subscription Boxes from MommiesFirst for you, your baby, or someone you know visit the MommiesFirst website here.

And don’t forget to sign up for the Knocked-Up Fitness Newsletter for more great tips!

 

3rd Trimester

April is C-Section Month: Here are 20 C-Section Tips from Real Moms!

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April Is C-Section Month!!
Many women plan for a vaginal delivery, but sometimes baby or your body will have other plans– approximately 33% of deliveries in the US are via cesarean (including scheduled and emergency). A cesarean delivery brings many different physical recovery components, and it’s important to know what to expect for your c-section recovery to have a more enjoyable experience through your delivery, your first few days with baby, and in the following weeks. Delivering your baby, no matter what method, can be challenging on your body– so we’ve assembled 20 tips from c-section mama’s on how to have the best delivery and recovery experience!

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1- Keep Up Your Core: Many mama’s who engaged in light activity, including safe prenatal core exercises approved by their doctor, found that abdominal recovery was much easier and quicker.
2- Plan Meals Ahead. In the weeks before delivery, prepare some freezable healthy meals, so you can have food that aid breastfeeding and your recovery without having to spend too much time on your feet or in the kitchen.

3- Get Mentally Prepared. One tip other mama’s shared was to have the doctor talk to you and your husband about exactly what to expect throughout surgery if there’s time. That way, you’re both prepared for what you see and hear!

4- Enjoy a Pre-Surgery Meal. If you’re having a scheduled c-section, you’ll likely be told no food after midnight the night before. Take this opportunity to load up on healthy, filling foods that will keep you feeling full and give you energy. Real Mom Tip: Avoid gassy foods!

5- Get Pictures! You might think you don’t want anyone to see what goes on during delivery– but for both vaginal and cesarean deliveries, you’ll want to remember. This is especially so with cesareans because the medication can often make the experience memory ‘groggy’.

6- If you can, ask questions during your delivery. Ask your partner, nurses, and doctors what’s going on and to give you a play by play– being more involved in the delivery can help you remember the experience.

7- Take the suggested medications (but ask questions!). Pain management medications and stool softeners are commonly taken after all deliveries– don’t be afraid to ask what you’re taking, but don’t try to recover without them if you aren’t feeling 100%, you’ll enjoy your time with your new baby a lot more if you’re comfortable.

8- Stay on top of pain. Don’t wait for a ton of breakthrough pain before taking pain medication. For the first few days, it’s safe to say you’ll be sore, so keep a pain medication schedule to help avoid major discomfort.

9- Sanitary pads have more uses than you’d think. A few mom’s have sworn by using feminine pads stuck to the band of your pants or underwear, to provide cushion to your incision.

10- Keep the dress-code comfy. Avoid trying to see if you can get all dressed up for visitors, you just had major surgery! Pack comfy pajama bottoms that fit right while you’re pregnant, so they’ll be loose enough not to irritate your incision after delivery.

11- Bring lots of pillows. Bringing pillows from home can not only be comforting, but can help support your abdominal muscles after recovery.

12- Hydrate! Even when you’re hooked up to an IV, you need to be drinking plenty of water to aid recovery, reduce discomfort (constipation & muscle pain), and help your body produce milk for breastfeeding. Hospitals get pretty dry (I drank 7 liters of water in 24 hours after my second delivery) so drink as much as it takes for your body to feel replenished!

13- Fiber up! Along with staying hydrated, and taking the stool softeners provided; choosing meals high in fiber will help get things moving– a big milestone after a c-section.

14- When it’s time– get up and walk. Even if its just to the restroom, getting two major milestones out of the way (walking, first bathroom break) will help calm your recovery concerns.

15- Walk often. Many moms suggest trying to get about 3 laps around your floor of the hospital per day. Walking will help your muscles recover, help you avoid gas and constipation (read: pain), and build your physical confidence back up.

16- Have someone stay in your room. Especially if you baby or babies are staying in your room, you will want to have help (your partner or a family member), since lifting baby and getting out of your bed can be challenging the first few days.

17- Limit visitors. While everyone probably wants to come see your new baby, try to limit the length of time you’re entertaining in your hospital room. The time you spend in the hospital is meant for your recovery, this might mean having family and friends wait a few days to visit you at home instead.

18- Invest in a belly wrap. Of all the tips– this was the biggest consensus from real moms! Belly wraps, binders, or compression underwear designed specifically for c-sections can help minimize pain and aid healing.

19- Take a Step. Literally, if your cups are in a tall cupboard, or your bed is on a tall  frame, invest in a couple steps around the house so you aren’t reaching and straining.

20- Ask for help (and take it!). You’ve just had a major surgery for your baby, you’re already a supermom! So don’t be afraid to ask for help with everything from standing up to caring for baby and housework. Visitors will ask if you need anything, take advantage of it and try to relax with your new baby.

Thanks to all the mama’s who shared their c-section tips, here’s wishing all the Knocked-Up Mama’s a safe & happy delivery!

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