Hey Moms – Ever Hear of Diastasis?

medium_8570833723Looking back on it now, there were so many things about pregnancy I didn’t know that I really wish I had! One of these was about diastasis. As with all women, my abs obviously stretched out while I was pregnant. After I had my baby, I noticed a line in the lower part of my stomach, right under the belly button. As I began to lose the weight, the line didn’t go away. In fact, it seemed like one side was actually lower than the other. I thought it was just a gross fat thing and that I just needed to do more cardio, but after discussions with a few friends in the fitness industry, they said that it might in fact be diastasis recti.

Diastasis recti is actually a protective response that often happens during the 5th month of pregnancy. The abs will split apart in the center since that area has less surface area to stretch. The split happens to help prevent the area from excessively stretching. However, if this occurs, the new mom should be focusing on specific exercises to help close the diastasis and shorten the abs back to their pre-pregnancy state. Without these exercises, the abs may not come fully back together and/or may come back together lopsided.

Typically, a postpartum plan* should first focus on the transverses abs and pelvic floor strengthening. Once these areas have begun to heal, you should then focus on closing the diastasis recti. During this time, it’s important to stay away from exercises that require a strain on the rectus abs (the center). This includes exercise or movements that require you to lift your head and shoulders off the ground and/or lifting both legs up in the air. (So don’t jump right into those sit-ups!) Once the diastasis is fully closed, then you can move on to more advanced ab work.

Be patient with yourself and don’t rush it. Debbi Goodman, MSPT,** states, “On average it takes most women (even extremely fit women) approximately 6 months to 1 year to regain full integrity of the abdominals. So, this is a slow process and one that should not be rushed. Advancing abdominal strengthening too quickly can jeopardize the joining of the recti and leave women with a central weakness.”

It can be frustrating waiting to get your body back, but trust me, it will be much more frustrating to have it heal incorrectly!

I know those first few months postpartum are so exhausting and finding the time for yourself sometimes seems impossible. But if you can, it is so worth it to work with a professional trained in these postpartum exercises to help you through and to make sure you are doing it the right way to properly heal your body. You could either work one on one with someone that has this specialty, or look for an ab rehab type of class or postpartum specific Pilates class taught by a qualified instructor. It will definitely be worth it in the long run, and at least this will be one thing that you won’t have to say, “I wish I knew….” for!

 

*It is important to talk with your doctor about any exercise program before starting. Be sure to discuss with him/her first!

**Debbi Goodman, MSPT is a licensed manual physical therapist with specialties in women’s health, dance medicine, and sports medicine. Debbi has had a private women’s health/orthopedic practice in New York City, and since moving to the Albany, NY area in 2004, she has developed a private practice in the Capital District. Debbi is one of the few physical therapists trained in internal evaluation and treatment of the pelvic floor muscles. In addition, she is specifically skilled in treatment of pregnancy problems including: sciatica, back/neck pain, pelvic pain and rib pain, and postpartum problems including: cesarean section recovery, urinary incontinence, pelvic/vaginal pain and post-delivery scars. Debbi teaches continuing education workshops for physical therapists, trainers and Pilates instructors focusing on exercise during pregnancy, and she is an instructor for prenatal and postpartum group fitness classes.

Source: Postpartum Recovery: Helping New Moms Get Their Bodies Back by Debbi Goodman in Pilates Pro

Another Interesting Article: Bigger Postpartum Challenges Than Just Baby Weight, by Sarah Nassauer in The Wall Street Journal

Photo Credit: Kit4na via photopin cc

Advertisements

Letter to My Younger Self – It’s Not Perfect

medium_4698434786Hi, it’s me. Just thought I should check in. I know you’re busy right now. College classes, shows, activities, friends – you’re having a blast, aren’t you?

I know you’re thinking ahead – thinking about the “adult world” and having a family. Looks like a great plan, doesn’t it? Finish college. Get a job. Find the perfect husband. Have the perfect wedding. Buy the perfect house, and have 3 kids running around all while you keep your career, do your hair every morning, and all before you’re 30.

It won’t be perfect.
I’m not trying to shatter your dreams, because it’s not necessarily a bad thing. I just want to warn you – It isn’t perfect. You can’t control who you fall in love with. The first house ends up being a lot more work than it seemed like it would. And you won’t get pregnant right when you want. In fact, it will end up being such an ordeal that you will almost be at the point of giving up. But don’t – it will happen. And when it finally happens, you’ll be a lot older than you hoped, but you’ll be ecstatic. You’ll treasure each moment so much more. You’ll be in complete awe of everything miraculous. Everything you will ever need in life will be wrapped in that little, tiny blanket in the hospital that day. But it still won’t be “perfect.”

You’ll be tired.
So. Very. Tired.
You’ll have feelings of extreme inadequacy. There will be many days that you won’t do your hair. Some days, you won’t even shower. It took so long to get the 1 kid, that the thought of 3 will go right out the window.

You are going to do a good job.
You’re a great mom and you find your way, but you will have moments of extreme Mommy guilt. You’ll feel like no matter how much time you spend with her, it won’t be enough. You’ll feel like this precious preschool time is just slipping away from you before you even get to experience it and you’ll want to hold on to each moment as tightly as you possibly can. You’ll try desperately to do anything you can to slow things down, to do it all right. You’ll make mistakes – you’re human – but you’ll do a lot of things right too. And you and her will have an incredible bond that will pull on your heart every time you look at her.

You won’t have the career you thought you would – at least not yet. You’ll feel torn by that one for a while – on one hand, you want to be home with her as much as possible to take full advantage of these precious first few years. On the other hand, you want to show her that women can do anything they set their minds to. They can be a great mom and still have a passion outside the home they can follow successfully. After a while struggling with it, you’ll realize that you’ll still have plenty of time to follow your outside passion later. For now, you’ll follow your heart’s passion and find a way to make it all about her.

You’ll be content knowing that you are doing all you can, but you will still feel like you’re making mistakes. Just remember that you’re doing a great job. Everyone can see what a fantastic kid she is. She’s so smart and playful. Imaginative, inquisitive, creative, strong, funny, and kind. And that’s because of you – she learned that from you! She doesn’t know that you’re making mistakes. She just knows that you’re mom – Super Mom in her eyes. You can see it every time she looks at you. And she’s happy and so full of love. Your heart will melt every time your eyes meet, and your soul will fly every time you hear her laugh.

No, it will not be perfect.

But the thing is, when you look at her,
It Is.

 

Photo Credit: Www.CourtneyCarmody.com/ via photopin cc

Tips for Dads with Daughters

Saw this post on Life to Her Years the other day and absolutely loved it.  It is so right on!!
So in honor of the upcoming Father’s Day, I am posting it here for all the dads out there with little girls. And also for all the girls out there who love their dads!

Happy Father’s Day!

dad and baby

 

50 Rules for Dads With Daughters

1. Love her mom. Treat her mother with respect, honor, and a big heaping spoonful of public displays of affection. When she grows up, the odds are good she’ll fall in love with and marry someone who treats her much like you treated her mother. Good or bad, that’s just the way it is. I’d prefer good.

————————————————————

2. Always be there. Quality time doesn’t happen without quantity time. Hang out together for no other reason than just to be in each other’s presence. Be genuinely interested in the things that interest her. She needs her dad to be involved in her life at every stage. Don’t just sit idly by while she adds years to her life… add life to her years.

————————————————————

3. Save the day. She’ll grow up looking for a hero. It might as well be you. She’ll need you to come through for her over and over again throughout her life. Rise to the occasion. Red cape and blue tights optional.

———————————————

4. Savor every moment you have together. Today she’s crawling around the house in diapers, tomorrow you’re handing her the keys to the car, and before you know it, you’re walking her down the aisle. Some day soon, hanging out with her old man won’t be the bees knees anymore. Life happens pretty fast. You better cherish it while you can.

————————————————————

5. Pray for her. Regularly. Passionately. Continually.

 

Finish reading (and see the great pictures that go along with it!) at: http://lifetoheryears.com/50rules
One of the best posts I’ve seen in a long time and well worth the read!

 

Photo Credit: Solis Invicti via photopin cc

Recipe Corner: Sunshine Booster Smoothie

I saw this fun recipe the other day – It seemed like a perfect, refreshing drink to celebrate the weather finally getting somewhat “Springy” out!

The mega health benefits of the pineapple mixed with some super anti-inflammatory ingredients make this a great drink for the whole family all summer long.  Lots of fun ways to put a twist on it too.  We would love to hear what your favorite way to make this drink is!

Happy Almost Summer! 🙂

 

Pineapple Smoothie

Photo by: Jennifer Kass

Ingredients Needed:

Frozen pineapple
Coconut water
Ginger
Turmeric
Lime juice

Click here for recipe originally posted on Well & Good NYC

I Am a Mom

i am a mom

I am a Mom
I am tired – All. The. Time.

I am a Mom
I have traded regular salon sessions for a ponytail, manicures for a pair of clippers, a perfectly clean house for a large playroom
I cook, I clean, I do laundry
Lots of laundry

I am a Mom
Regular date nights are a thing of the past
“Dinner out” is usually pizza in
When making dinner, I focus on 30 minutes or less recipes – No time for experimenting these days!
The DVR is full
The hamper is still full
The dishwasher never stops

I am a Mom
My day starts at 6am whether I want it to or not
I hear screeches of “Mommmmmmy” in my sleep (the couple of hours I do get)
My main job seems to consist of herding the clan for breakfast, attempting to push everyone out the door before it’s too late – lunch in hand, work, clean, laundry, dinner, bath, bed, clean, hopefully a shower, then passing out

I am a Mom
And the best sound in the world is my kid laughing

I am a Mom
And I look forward to coloring, the annoying kid songs I can’t get out of my head, and the months old bits of cereal I find in the couch

I am a Mom
And my kids’ hugs are everything to me
Their smiles light up my life
Their voices fill my soul
Their laughter is my whole reason for being
They are my miracles
They are my destiny
My world revolves around them, and that is okay

I am a Mom
I am here to guide, teach, sooth, love, and inspire
I am the washing machine, the snot rag, the kissing healer of all boo-boos, the storyteller, the “tucker-iner”, the chef, the discipliner, the listener, the wife, the Mom

I am a Mom
And I wouldn’t have it any other way!

Daycare Decisions

daycare pros1Every mother I know dreads the moment when she is forced to decide if she should put her kid into daycare or not. Sometimes you have no other choice and the decision is taken out of your hands, but sometimes, you have more than one option, and then it becomes a mind game as to what the best choice may be.

I worked in the daycare world in various capacities for many years, so I was able to get a good feel for the pros and cons of the daycare (and yes, there are both). Here are a few of the things I learned that may help with your decision:

PROSocialization – There is no denying it, kids in daycare tend to be far above other kids in terms of socialization. Whether if they have siblings or not, they quickly learn the basics of how to get along with others; not being able to have alone time whenever they want it; learning to share; learning how to play, talk, and get along with others. They learn to overcome shyness and quickly develop bonds and a group of friends.

CON – And this is the biggie con: Sick. Often. – Especially if you need to start them in daycare young, their little immune systems just are not completely developed yet. And the fact that they are stuck in 1 room with 10+ other kids all day – regardless of how clean the teachers manage to keep it – they will get sick. And chances are, so will you. “Daycare Diseases” as I call them are not the same as what you experience day-to-day in the adult work world. There will be some things your little one will get that you won’t, but be prepared for the whole family to get sick as well. The other big con aspect for this one is that since your child will often get sick, you’ll often have to take sick days to stay home with him/her unless you can make other arrangements. It’s center policy as well as state requirement that your child can not attend school with anything more than a cold. Watching your child constantly get sick is one of the hardest things a parent can do, but that said, your child will get sick regardless of being in daycare or not. If it doesn’t happen now, it will happen when they go to school unless you are able to expose them slowly to things in controlled situations.

PROProjects – If you pick the right center, your child will be exposed to lots of activities and projects. Not only will they help developmentally, but they will also look so cute on the refrigerator!

PROExposure to other adults – This exposure to a variety of adults will help your child open up and learn how to accept and socialize with adults and authority figures too.

CONBad habits – Obviously, not everyone is going to raise their kids the way you do, so your child will likely pick up some bad habits to go along with the good things they learn. Be prepared to have to stay on top of your kid to try to nip some of these new habits in the bud!

CONMore laundry – As if that laundry pile wasn’t big enough, be prepared to get more. There’s something about daycare that means extra dirty clothes!

CONTurnover – While many centers try to keep your child’s environment as stable as possible, be prepared to see lots of change with the teachers. Early childhood teachers are grossly underpaid and work in a fairly stressful environment, so there is often a high turnover rate among daycare teachers. And although there are state regs as to the requirements a teacher needs to work in a daycare, they are likely going to be lower than your requirements. If you want a teacher with credits out the wazoo, you better start looking into private school.

PRO/CONState Regs – Daycare centers have a list of regulations they need to adhere to (some states more than others). This is a good thing because you can be sure that there are safety precautions in place (as long as the center consistently complies). This can also sometimes be a con if there are certain regulations (or paperwork) that you don’t want to deal with. The center has to follow these regulations or they risk closure, so their hands are tied.

PROSchool Life – Your child will already be used to “school life”, so the transition into kindergarten and elementary school will be much easier.

PRO“I’m a big kid now!” – Being able to say, “I’m in school” enhances the “big kid” status. Having the confidence of being a “big kid” helps the child have confidence to do other big kid things like potty training, etc.

PRO/CONPotty training – If your kid starts daycare while still in diapers, potty training at school can be both a good and bad thing. Sometimes the extra help and reinforcement from other adults is nice. But sometimes it can confuse matters if the school is not able to use the same methods you prefer to use, and/or if your child only goes to daycare part-time. Be prepared that in some cases, the potty training process may take a little longer.

CONOverstimulation – If your child needs to go for a full day, it can sometimes lead to overstimulation. As you can imagine, one room with 10 toddlers can get to be a bit much. Even when everyone is calm and things are good to go, there’s just always something going on. There is always some kind of noise, something to see, do, etc. It can be a long day. Expect your child to sometimes be “buzzing” when they get home. Be prepared to create a calm atmosphere to come home to if possible so they can have a chance to try to unwind a bit before bedtime. And on the days not at daycare, try to provide calmer, quieter things for your child to do so their already-stimulated-just-from-development senses have a chance to take a little break so their brains can focus on different things. It will also give their brains a chance to learn to focus on just one thing at a time instead of always having multiple things going on at once.

PROAbility to observe older kids – This is especially great if you only have the one child at home. Younger children often like to watch their older siblings and tend to develop quicker because of it. But if your child is the oldest (or only), they do not get that chance at home. Daycare allows them to see what other kids are doing as an example of what they can strive for.

CONRules – The guidance and/or limitations at school may be different from what is expected at home. Be prepared to try to meld the two world together for your child and help them understand the different rules for both at home and at school.

PROLearning that Mommy/Daddy always come back – As hard as it is to let go of our kids, going to school offers the very good benefit of teaching your kids that they can always trust you to come back. They learn that it’s ok to be away from Mom/Dad and to explore and have fun because they will always come back. As much as it kills us parents, it’s a good developmental milestone.

CONThe Arts – Depending on your school, your kid might not be exposed to enough of “Arts” activities. If music and dance, etc. are important to you while your child is little, be sure to check into what the various centers in your area offer. If they do not offer enough Arts curriculum, you may need to consider enrolling your kid in a weekend Mommy & Me kind of class to fulfill that requirement.

PRO/CONPrice – Daycare is very expensive. You also need to factor in additional money for extra doctor visits, medications, and time off of work. If price is a concern, and you have the ability to stay home with your child, then daycare may not be the right route for you. However, it also tends to be cheaper than a private nanny, so if you have to leave your child with someone, then daycare will be a cheaper option than private care.

As with anything, there are obviously many pros/cons to consider. When making your decision, you’ll need to weigh out what is more important for your family’s needs. And if you don’t really have options, then don’t despair. There are ways to combat many of these cons on this list. If you’re aware of them ahead of time, then you can be prepared to do what you need to in order to make this a good experience for everyone all around. There are also many pros to daycare, so try to focus on these – that’s what your child will remember in the long run anyway!

Photo Credit: Pink Sherbet Photography via photopin cc

Activity Corner: Easy Springtime Bird Feeder

Spoon Bird Feeder

Looking for something fun to do with the kids to celebrate Spring finally making an appearance?
This is a fun and easy craft to do with preschool aged children. It says that it would take about an hour, but depending on how much (or how little) additional decorating you plan on doing, this could take less time. Parents need to take care of cutting the holes, but your preschooler will definitely enjoy helping out with the rest of it.  If your kids like stickers as much as mine, you can always have them add stickers or paint on some other decorations of their own around the bottle.  Then just add the birdseed, hang, and enjoy! 🙂


What You’ll Need:

  • Clean 1-liter soda bottle
  • Craft knife
  • 2 wooden spoons
  • Small eye screw
  • Length of twine for hanging

See Instructions For Full Craft Here!

 

This activity was originally posted on Spoonful.com.