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Tag: energized motherhood

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Thriving Pregnancy–my top tools and daily habits

Should go without saying, but nothing in this post should be construed as medical advice. Speak with your provider before making any changes to your nutrition/fitness plans, especially when pregnant or TTC.

As a health coach and mom of 3, now nearing the end of my 4th pregnancy, I get asked often about what I do and what I take to stay healthy, energized and balanced during pregnancies. Many folks assume that my pregnancies have been a breeze, but in all honesty they have been getting progressively easier/better, which is the opposite of many women’s experience. I think it’s like many things in life–there’s a learning curve, and when we get better at something, it feels easier (or maybe we’re just busy running after the other kids and don’t notice as much)…for me, it’s been a huge lesson in grace, acceptance of all the changes that happen to welcome and grow baby, while still holding on to the things that matter to me and make me at my best (fitness habits), which, it turns out, are good for baby too. I’ve learned to really value intuitive eating, in my pregnancies, and that’s helped me with self-love, and addressing some past issues around eating and body image. Motherhood really does change us for the better in every way if we let it.

Many folks don’t know that with my first pregnancy, I was diagnosed as borderline gestational diabetic, and had to change my diet…I was working 60+ hour weeks, and while I was young and overall healthy, the lifestyle wasn’t super conducive to a great pregnancy (long hours at a desk, pretty high stress, I ate whatever I had time to grab while pushing forward on projects, and finally with the pregnancy, had to teach myself to eat and seek out real nourishment beyond coffee and carbs). That first pregnancy was a big wake up call, and the beginning of my journey from finance, into the world of health and holistic living. It’s amazing what realizing you’re responsible for another person’s health and well-being will do for a mother…she learns to truly love herself in new and important ways–deep care for self translates to a deeper level of health for baby. It’s a beautiful thing, and I went through that process, but also knew I needed to get serious about what I was fueling my body with, and the kind of daily habits I had, so as not to put future children at risk for diabetes in a real way (and it’s in our family). 

I now have such an amazing level of support–from some of the things I share below, to my amazing midwives, pelvic PT, reflexology, acupuncture providers, that I’ve wisely created (through learning the hard way perhaps), and I’ve truly enjoyed and loved every day of this pregnancy so far. As we head into the final 5 weeks–I want to pause and acknowledge just what a gift it’s been. And I’ve had the perspective that this vibrancy and incredible energy has been given to me for a reason–and I’m working to serve in the ways I’m meant to, even while I carefully say no to things and prevent myself from burning out.

This time around, there’s been an extra focus on supporting my core, pelvic floor, and keeping it safe and strong, knowing just how long and challenging the recovery process can be. This is why I dove into the prepare program of the Every Mother site/app. I was a featured member this month, so more about my story and the difference it’s made for me can be found on their site. Basically, my diastisis from pregnancies 2 and 3 has been reversed significantly, and we’re working on not having any/too much to speak of from this pregnancy. It’s about learning to move safely and effectively (and to keep moving!) so I’m VERY grateful to have discovered it and to have jumped into the program right as I was conceiving (without realizing the perfectness of the timing–and not showing a bump until 18 weeks, much to my surprise). 

#32weekbump

Fast forward to now, I’ve had 3 pregnancies where the GD test at 24 weeks come back perfectly normal, and the caretakers can’t believe it because normally with a history/presence of it, it’s always there for subsequent pregnancies, but I know that the changes I made have made all the difference, and for that I’m truly grateful. 

The tough thing I see as a health coach, is that we want to be able to go out and trust an organic prenatal vitamin and call it a day (eat a balanced, whole foods diet, etc) but sometimes that’s just not enough. For one thing, many of the standard prenatals on the shelves have been found in recent FDA studies to have high amounts of lead in them. Shocking, but true. So you have to find the right brand partner to trust your health and your baby’s to. For me, that all came together as I was deciding to pursue health coaching career during my 2nd pregnancy, and was finding that, after some research, I could trust this natural nutrition company that you’ll see mentioned here. There’s so much more I could say on this topic, but I think moms feel it most deeply, we know that we want only the best for baby and for ourselves, and we’re willing to search high and low to get that quality. Then, when we can feel a difference (a huge boost in daily energy), we’re hooked. I love that often I’m one of the first to know when folks are pregnant (before close family) because they come to me ready to figure out what will make them thrive and keep baby growing well–I’m good at keeping a secret when I need to be 🙂

I love the nutrition science related to pre-natal health. If you want to nerd out too, you’ll enjoy this video by some docs I trust and have had the pleasure of working with. 

Now 6.5 years of taking this pre-natal/post-natal supplement, I truly can’t imagine life without it. It’s my secret to endless energy–(yes, I was born with that, but nutrient depletion is real during most pregnancies, so many moms find themselves wiped out through the process of pregnancies and breastfeeding—while my bloodwork #s are always surprising to my docs).

It’s my desert island product, and you’ll find me taking it every day by 2pm, so I can keep powering along, and growing baby with all the best stuff that I know is being absorbed and used well by both of us. I wrote a whole other post/round-up of testimonies from midwives, other moms, etc. so you can find that here.

#20weekbump, my running buddy

And as for my other daily tools, here’s a few things I take daily (and why). All can be run by your particular doc for their approval, and all are pharmaceutical grade, with quality standards that are 4x the level for an organic label. 

It’s alot to take, but it’s all so worth it if if means thriving babe and mom.

This is vitalizer, my desert island product. 

Cal-Mag. Calcium needs go way up in pregnancy, and so does our need for magnesium, which is slightly hard to get solely by diet, but with this daily and my weekly epsom salt baths (stork brand, so good), that is satisfied. I’m mostly dairy free so especially supplementing calcium becomes key. Magnesium has the wonderful side effect of calming nervous system, promoting restful sleep, and I can’t imagine life without this one (oh, it’s a chewable, that’s fun). 

Immunity through Nutriferon. Pregnancy hormones can slightly suppress our immune system, just when we need it most, because we don’t want to be taking any OTC medications or really just having to battle any colds, or anything. This product has helped a few friends immensely who were run down and often sick in pregnancy, and for me I take it as needed, but always have it around, especially if I see sniffles from the kids or just know all that they are getting exposed to at school. It was designed by a scientist who discovered interferon, our body’s ability to increase white blood cell production, and he created this product at the request of Shaklee. Cool stuff for those who like to nerd out on health.

This is another product I can’t imagine living without in pregnancy (well, I remember from my first pregnancy, and it wasn’t fun: the bloating, the water retention, swollen ankles, especially in warm weather). All of that is managed by this product, Alfalfa. It’s a super green with tons of nutrients and is a gentle, natural diuretic, supporting your cleansing organs. It also helps with creating/stimulating a good milk supply so be sure to take it daily in 3rd trimester, and of course in postpartum. It’s truly incredible stuff. No more swollen ankles or icky bloat feeling that is all too common. Also helps with heartburn (along with probiotic below) and even sore muscles (anti-inflammatory powerhouse).

GLA. This is a game changer for many women–it’s a hormone balancing supplement. And we all know pregnancy is a roller coaster of hormones, but sometimes we just need to be able to manage their affects, and this is huge for me in early pregnancy (can reduce the morning sickness symptoms because obviously those are hormone swing triggered). It’s also crucial in 3rd trimester with the hormone swings, mood swings, and then the potential for developing PPD symptoms which can arise in late pregnancy as well. I had (realizing it after), a mild PPD with my first, and when taking this with my 2nd pregnancy and afterwards, I’ve always been so balanced and had none of those mood issues (need to take it consistently in first 6 weeks postpartum too!)…so try it out or recommend to someone who’s struggling in that area.

So this is an extra dose of B’s, beyond what’s in the vitalizer (which is the standard dose recommended for a certified pre-natal, and increased based on the research of the science team, about studies of real folic acid needs of mothers). I’m not here to have the great folic acid debate; suffice to say my #s are incredible, my midwives are always blown away by all of my bloodwork, and this extra B boost is time released–helps with all day energy and with mood.

Ok, if you want me to send you some things to read on the folic/folate discussion topic, just comment or email me, I’m more than happy to since I have it often. But meanwhile, grab some B’s and get happier and more energized!!!

This is one of my secret weapons 🙂 It’s a tart cherry supplement designed to reduce muscle soreness after an intense workout for example. So I have used it as an athlete. But guess what, it’s a natural form of melatonin, and you can take 1 or 2 pills, depending on how interrupted your sleep is, and I find that in late 2nd, and 3rd trimester, taking 1-2 of these can knock me out and I wake up feeling like a million bucks–much deeper sleep than I might normally get with a little being bumping around in there. Totally safe for pregnancy and just a real life-changer to get fantastic rest in late pregnancy. Heaven knows we need it 😉

All these things that some people just throw up their hands and say “well, that’s just life being pregnant, your ankles swell and you don’t sleep well” I say—hmm…there must be a better way. Does it have to be like that? And no, it doesn’t.

Saving some of the best for last. EZ-Gest is a form of digestive enzymes, which many nutritionists recommend that everyone take, but especially in pregnancy, hormones can mess with our digestion alot, and this is a super saver. It will prevent/help with heartburn, and when eating rich foods, especially in late pregnancy. I take it as needed before 3rd trimester, but these days I’m taking it daily (especially with foods I’m slightly sensitive to like gluten), and it’s awesome. 

Ok—In my experience coaching so many women in the pre and post-natal phase, stress can play a huge part in overall well-being and also in our digestion. We all know that there’s a strong link between healthy gut, and a healthy mind/mood, with new research, so this brand new product is the answer to some of that (with almost a decade of research on this single product and the 4 strains of probiotics in it). So not only is it powerful for immunity, it’s helping so much with keeping momma’s gut healthy, which is critical for baby’s health too. This one is a keeper. The vitalizer has a probiotic in it too, for daily consumption–this can be an every other day, or as needed–but I highly recommend the extra boost; your gut and your mood will thank you. 

OK…3 more secret weapons, that you’ll want to have around. Vitamin E complex is known for preventing varicose veins and supporting circulation and skin health (so good!) and it can also help prevent stretch marks, along with daily application of the shea butter which smells like heaven to a pregnant lady at the end of a long day. The final one is energizing tea, I know so many pregnant ladies who find this puts the perfect non-caffeinated pep in their step, and of course, carries over to benefit in postpartum as well! 

#28weekbump
I’ve been documenting this little guy’s growth more than my others…maybe because he feels like such an un-looked for gift. 

Daily habits for thriving

Oh, so many things we learn along the way, in this crazy motherhood journey. Sometimes the hard way, when we push ourselves to the brink of exhaustion/overwhelm. I’ve been there, it’s not fun. But definitely my level of self-care is way deeper this time around, and have that sense of love for self and love for baby’s needs being one and the same. If I need a nap, I find a way to grab one…

…and I’m much more aware of my limits, and my body telling me–I need more sleep, stretching, or nourishment, or just rest on the couch. So yes, while my 3 kids keep me busy, I make sure I make time for the following habits, knowing that if I can stay at my best and serve the needs of my babe and I, with lots of energy and focus for them, then we’ll all win.

#29 week bump doing some yoga

*Daily stretching (sometimes yoga flows, sometimes just mindful stretching into areas that feel tight). This along with the Every Mother program which has nice short daily focus, with longer (20 min) exercises 2-3 times per week in the prepare program. 

*Daily walks. This has been my best habit for both mental and physical health. Getting outside with my little 2 year old sidekick, is just the best. Leaving behind the to-do lists, the home environment (messy or tidy as it may be) and getting out, even in the very cold recent days, always helps to reset my energy levels, my mood, my focus, and I can enjoy several miles in the beautiful nearby towns that offer us attractions, and beautiful walking spaces. In past pregnancies I always put a premium on regular runs, even into my 3rd tri, and this time, I think with an extra awareness of not wanting to overly tax my abs and ligaments, and pelvic floor, I’ve been happier with walking, even vigorously to break a sweat. Gentle and effective has been the name of the game, plus the fact that I can do it with my guy makes it wonderful bonding time as well.

*Daily shake…I usually have these 20 gram of protein powerhouse drinks at least 1 daily; it helps baby grow with those needed nutrients and my own lean muscle mass, and preps me well for a good postpartum transition.

*Weekly epsom salt baths, for muscle soreness, and magnesium absorption/relaxation. Love this ritual. I use the stork brand from amazon when pregnant, and other ones for my normal (athlete status) life.

*3rd trimester super foods. Pineapples are amazing for softening/ripening the cervix when the time is right. Dates are known to have enzymes that can help the labor process. Red raspberry leaf tea, for toning and strengthening, encouraging the uterus to do it’s thing. Fiber–tons of fiber. For me that’s often celery and almond butter, or kale shakes, etc.

*Daily prayer, journaling, slower/mindful mornings, screen free time, and strong night rituals, now with hypnobirthing reading/listening as part of my night-time process as I prepare for a beautiful, peaceful birth. 

That’s it folks. Thanks for reading and connecting with me about thriving pregnancy. Who in your life might appreciate seeing this? Feel free to share.

If you’re not pregnant: share this with someone who is, or who wants to be? 

If you are pregnant: feel free to start by taking your own personal health print quiz here, that will give you some great recs to start with, and then we can easily schedule a quick chat to discuss how all of this, above, may support your best pregnancy! Most ladies just bring the labels/fact sheets to their providers to get their OK for any of these things!

If you’re postpartum–check out Every Mother reclaim program for sure…! And…while many of these products are perfectly overlapping and support postpartum very well, I also have 2 other posts you may want to check out:

*Postpartum top 10 tools
*Postpartum self-care routines

Thanks for being here and being part of this journey with me, xx

Maddy

#34weekbump….finishing strong, love my elliptical time and weight machines to keep myself feeling my best.
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9/23 Race Recap, and Reflections on Running while pregnant

This shouldn’t have to be said, but please keep in mind this is not to be construed as medical advice, and your doctor must be consulted before starting or changing a fitness routine while pregnant. There are certain cases like placenta previa where running can be very harmful to baby, so keep that in mind when evaluating–each of us and our unique pregnancies—what will be best for you.

So, this is a race recap, but more than that, an overview of my experiences and philosophy about running and pregnancy, honed over 8 years of enjoying both—and often at the same time 🙂

Quick race recap: we cheered on the kids in their fun run, and 2 of the kids in our group actually came away with prizes! They were so proud and so were we. When we took them to a nearby playground with some wonderful young babysitter friends, we realized that most likely the playground was on the course and we’d see them–that made me very happy.

It was a nice small race, based out of the town center of Wilton, and raising money for cancer research for children via Circle of Care. It was moving to start the race with a few words from the father of a local girl battling a brain tumor. It helps shift all of it into perspective, and there was a moving sign on the course while we ran — Cancer is Hard, Running is Easy.

I have to say that in our group we had some great races–2 PRs, and a 2nd place win overall from my friend Samantha. I had put a small bug in her ear that she had a good chance of winning, but coming off of an injury, we didn’t know how things would go, and for both of us, and the others running with us (3 couples in total) it was all about having fun, doing our best, and not injuring ourselves:)

I loved running with my buddy Mary. We’ve done runs together for going on 9 years, in Brooklyn, pushing jogging strollers, while pregnant and more…one of my brags about her running while pregnant is below. The miles passed quickly and at the very end before the turnaround, we passed our kids playing at the playground with their babysitters…seeing them jumping up and down with excitement, cheering for us, and these race days as truly family event where everyone can participate, is always one of my favorite parts about running.

I know I always talk to my girls and try to model for them, the joy and importance of moving, and challenging ourselves in these settings…and they certainly have caught the running bug. One of the girls, my friend’s daughter, came out of the playground and ran the last ⅓ mile with us! I know that next year, our older ones can probably run a full 5k with us, with some training/prep, so that’s a super fun thought, to have a sport we will all continue to love. I ran faster than I had thought I would,without pushing myself, and felt great–which is the main goal. It was an overall amazing day: a fun small race, thoughtfully coordinated, and committed friends just made it a fantastic experience.

I actually didn’t run my first pregnancy…and I somewhat wish I had seen a post like this or some experienced runner momma friends to turn to at the time for perspective. See, I had been a somewhat regular jogger, pretty casual (we loved running the 3 mile Prospect Park loop in Brooklyn, which was right across the street from our apartment).

I remember trying to run at like 8 weeks pregnant or so with Emma. I got less than 1/2 a mile and was so sure I was going to throw up. I walked, and my stomach settled. I walked miles and miles and miles that pregnancy, but I didn’t really get up the courage to run again. I wish someone might have told me–it gets easier in the 2nd trimester…and to try again…but in any case, I found myself completely in a pre-natal yoga groove instead for the 2nd half of the pregnancy, and that was wonderful to balance out my 60 hour stress filled work weeks at the time…and to continue falling in love with my pregnant body and my little growing daughter.

As anyone can tell you, the first pregnancy is such a mix of daily emotions and the full range of feelings as you experience your body literally creating space and making room to healthily grow another, and you’re wondering what is “normal.” Iit turns out there’s a wide range to experiences of normal in pregnancy!

In my postpartum period with Emma, again, I was still fitting in miles of walking per day thanks to our city life, but my body wasn’t really in the running groove (I hadn’t run in over a year by the time she was 9 months). My energy levels were whacky, stress levels were high, with a demanding job and juggling the mothering learning curve.

Right at this tough point in my health journey is when I found (by lucky accident), my brand partner and began a lifestyle upgrade, which within 30 days led me to feel this surge of energy and desire to exercise! I added pilates back in and got stronger. I got out my running shoes and was back at it.

By the time Emma was 1.5 years old, and my life had begun changing dramatically (more here), I set a goal…to run my first half marathon. This was in July. I had just started a new job and life was crazy but sometimes those are the moments to just carve out a goal and find the time. In October I ran my first half, in DC, a beautiful course right along the Potomac river, and a crummy day–cold and rainy…but the finish line was there waiting for me, and it felt SOOO good to accomplish that.

Later that month, Corinne was conceived and this time, I decided since I was in decent shape, to keep running in the equation during my pregnancy. The exhaustion and evening sickness of the first 8 weeks kept me from running, but after that (maybe 10 weeks) I was back at it. I’d get stares and the occasional whistle as I passed people in the evenings with a growing bump in the 2nd trimester, running that same loop of Prospect Park. I knew I had the right nutritional foundation, and extra training support tools, to make this positive for baby and I, and I will never forget the runner’s high accompanied with–“I’m doing this with a little buddy!” excitement–that went with those runs.

I managed to keep that up (at least once a week) until about 34 weeks, then the ligament pressure and enormous weight of my sweet, darling almost 10 lb baby were just too much for me. Instead, I went to the gym, started biking and hired a personal trainer for the final 6 weeks (yes, he thought I was nuts, but it was fun). Turns out I was carrying an enormous baby (on my small frame), so that certainly did a number on my ligaments and pelvis, not to mention the birth…but oh how we love our kids all the more for it.

Well, the difference with postpartum running was huge with Corinne. Because I’d been in the habit all through the pregnancy, it just felt right to lace on my shoes at 10 weeks postpartum and run a few miles in the park, with Corinne in the jogger, and while Joel had Emma at the playground. So for those of you who feel that the postpartum fitness habits are hard, I think paving the way with a strong pre-natal fitness plan makes a huge difference–your muscles remember and are prepared for diving back in, even if there’s a 12 week break between week 34 of pregnancy, and your 6 week postpartum exercise approval appt.

Of course, all this must be read in the context of your own individual needs, pregnancy history, and your fitness level before pregnancy.

I do believe, with a doctor’s approval, anyone, even somewhat beginner runners, benefit from getting out there and giving it a go just to experience it. You know what, you may end up loving it! Or at least keeping it as part of your pregnancy fitness plan, along with yoga, stretching, light strength training, low impact workouts like the elliptical, and core work (you’re going to want to do more of that to ensure you’re not injuring your core while running), and when necessary, chiropractic, pelvic/core PT and good pre-natal massage (oh yes, so necessary).

If you want more information about healthy pre-natal and postpartum life, I highly recommend this amazing resource, Every Mother. I so wish I had known about it in my first 3 pregnancies, it’s helped me tons with postpartum and I’m modifying it for this pregnancy, in conjunction with my amazing and life-changing PT, Melissa. Some folks swear by chiropractic, and prenatal mysofascial massage can be hugely helpful, just embrace the fact that you’re going to need that extra support team, and to know where to turn when things just don’t feel right. I don’t believe that low back pain, poor core and pelvic function are just part of the equation of motherhood. Absolutely not. It’s true that we need stellar supplementation, wise hydration and prep, lots of stretching/yoga and these extra tools mentioned above when staying active in pregnancy, but it’s just so worth it, in so many ways.

With my 3rd pregnancy, Ambrose, I didn’t run much the first trimester, but with the surge of energy and focus in 2nd Tri, set a goal to run a race. I did a 5 mile (8K) in Wildwood in late Spring, and had a blast. I didn’t push myself, and the distance was a comfortable one for me, but at least got me out training and having something to look forward to! Crossing the finish line, I knew I had all the support in the world from up above, and from my little guy, we did it and it was such an experience of “teamwork.”

I have amazing runner momma friends–I have to brag on them, and give you that context that I wish someone had given me. I have one friend who completed a half marathon 6 months pregnant (her standard distance was marathon, but she kept her time pretty fast and just cruised through), and another friend who’d set a big goal of the Chicago marathon but then found out she was expecting, and kept her goal–she trained smart and safe, never overly pushed herself, and completed the Chi town marathon when she was in her 2nd trimester. How incredible is that??

Here’s some other reasons why it’s such a great idea to incorporate running into your prenatal health plan.

They’ve done research on baby’s brain development, and shown that increased blood flow from momma, such as what happens in light and moderate exercise, stimulates and improves baby’s brain development!

Additionally, so much of the mood disorders we hear about, PPD and PPA and the like, can actually begin to surface in the final trimester of pregnancy. Hormones are whacky and there are so many things at play, but regular exercise is one the ways momma can combat these mood swings, and to bring some good ol’ exercise-induced oxytocin into her system, for her sake as well as baby’s.

Of course, low impact workouts and walking up to several miles daily can also bring in some of these benefits, so do what works for you. As mentioned before, it can help with body image challenges in pregnancy, and in preparing for a strong birth, a healthy recovery, and a strong postpartum routine.

When postpartum with Ambrose (my 3rd), I set an ambitious goal of running a half marathon 6 months after he was born. Getting out to run in those early days was a delicate balance of timing around his naps, hoping that I wasn’t too tired, and being smart about my pacing and core recovery. I will never forget how much I loved feeling like MYSELF again on those runs, even when I was just slowly plodding along, embracing the process as the miles got easier, being out in the fresh air (of the early new year), and having that mental space to myself.

It was a total game changer for those often challenging first months of postpartum life..I know it helped with preventing some of the natural baby blues that can come into play for me combined with inactivity and being stuck in the house–and it was made possible because I had kept up the habit until about 34 weeks in that pregnancy as well.

And here’s a fun secret, that athletes know. When you build your muscles through running with the extra weight, and then you lose 30-40 lbs quickly due to birth and the following restabilization of your body weight, you put your body at a great advantage of increasing performance. Your lung capacity, your stamina, all of it is greater, post-pregnancy. Some of my fastest miles ever have been in those postpartum cycles…and it’s been so rewarding to be able to complete half marathon training cycles between each pregnancy, knowing that the baseline of fitness/endurance I’m building is serving me and my little one well for a healthy, strong and balanced pregnancy.

SO if you’re thinking that maybe pregnant running, or postpartum running, are for you, I hope this little glimpse into my experience has helped you to reflect on what you want. And yes, some folks will judge and question it, but if you and your doctor/midwife are confident in it, go for it! And enjoy #runningfor2

This little guy has been my best running buddy so far. I never felt off or funky when running in my first trimester (moderate amounts for me–2-3 miles, several times per week), and to be honest, I think he was several days in existence when I ran my spring half marathon, so this fall fun-run would actually be his second race…but this time it’s also the latest I’ve raced (23 weeks) and I’m just so grateful…for the support–literal support from Blanqi (GAMECHANGER, ladies!), from my husband who ran with me even though he doesn’t enjoy running that much, and my friends who came from all over to run with us on this gorgeous fall day. I plan to run until 30 weeks (to give my ligaments a break and focus on yoga and good positioning for this babe, we already do, and will continue to do tons of walking), but we’ll take it one week at a time, and that’s a great way to approach things.

It may be a little while before I’m “racing” again, but I’ll enjoy my pregnancy runs as long as it feels good, and continue loving the process of growing and welcoming this little guy into the world. Someday, at his sporting events, I’ll embarrass him by telling him he was competing with me before he was born 🙂

Thanks for reading to the end–share your own stories of pregnancy running or fitness habits, I’d love to hear! There’s so many beautiful ways to celebrate the strength and endurance that we build in motherhood, and I think pregnancy is a wonderful phase to look at as an opportunity to try new things and remain flexible and strong, rather than as a handicap or physical disability.