Bending is a required movement pattern that is part of our daily lives.
While some of us may not need to bend as much than others, I can think of a group that bends quite a bit – Parents. Picking up kids, toys, groceries, several baskets of laundry, car seats, etc…
When do the mechanics of this movement need to be given more attention? A couple specific examples come to mind – when your center of gravity is off balance due to a pregnancy or if you have recently given birth and you have a weak abdomen due to a shift in organs, joints, and connective tissues.
Proper bending is one of the first things I work on with both prenatal and postpartum clients.
If you are unable to bend using the correct prime mover muscles, there is a greater chance for injury which will only escalate over time.
What is a bend?
A bend occurs when we hinge at the hip and our chest moves forward and down. The muscles involved are our glutes, hip-flexors, and hamstrings. A key focus when bending should be utilization of the deep abdominals (inner-core: diaphragm, TVA, Multifidus, & Pelvic Floor) to help keep the spine and heal pelvis in a safe, neutral and stabilized position. If you round your back while bending, you’ll add pressure to your vertebrae that can result in an injury – such as a herniated disk – and low back pain.
Bend with your booty, mama!
The prime muscles involved in bending are the Gluteus Maximus. In addition to our glutes, we must activate our inner-core unit (deep abdominals) as we move into the frontal plane. This will help to keep our head, spine, hips, and pelvis in a neutral position and reduce the chance for injury.
If you have a weak inner-core (and lack of diaphragmatic expansion and TVA, Pelvic Floor, and Multifidus recruitment) you’ll be unable to stack your spine – which will snowball – causing the back to round down, shoulders to pull forward, and pelvis to tilt anteriorly and, overtime, cause your glutes to become under-active. When this happens, other muscles will come into action to try and stabilize your spine and pelvis, including your back extensors and hamstrings. The above chain reaction is one of the reasons why some parents and grandparents who find themselves picking up kids a lot will pretty quickly notice they have a sore back – especially as the kids start to become heavier!
First: Get the Bend Pattern RIGHT:
Static, Non-Weighted Bend
Start in an upright position with your feet shoulder-width apart and hands by your side. Hinge forward so that your hands rest just above your knees. Maintain a neutral head and spine. Engage your glutes and hold for 30-60 seconds so long as you can maintain good form – keeping the activation out of your lower back.
If you feel your lower back turn on before 30-60 is up, there is likely an imbalance happening somewhere – keeping you from recruiting your glutes. I often find that clients are sticking their tailbone in the air, which puts the pelvis in a compromising position which restricts glute and core activation.
If you can access your glutes with a static, unweighted bend, progress the movement by adding weight and reps. Hold dumbbells by your side or a barbell close to your thighs (with hands shoulder-width apart). Be sure to engage your shoulder blades back so that your shoulders don’t round forward.
Asymmetric Loading
Try a single-leg deadlift to recruit more inner-core stability. Ensure your hips and pelvis stay level as you hinge forward.
Kneeling Bend
If you can keep your glutes engaged for more than three minutes in the above exercises, progress to the kneeling bend next time you train in a deadlift. A shortened lever makes these more challenging, so I often make sure clients can perform an optimal standing bend before adding a kneeling bend.
One way to begin activating and training your glutei muscles – and keeping your low back safe in a bend pattern – is with hip extensions (glute bridges).
Start by lying on your back with your feet close to your butt. Take a deep diaphragmatic inhale as you lift your hips up so that your shoulders, hips, and knees are in a straight line.
Exhale (and find inner-core engagement) as you slowly lower your pelvis back down to the floor.
Repeat for 15-20 reps, 2-3 sets.
Glute Bridge Progressions
Asymmetric Loading
Progress this by subtly lifting one heel off the floor, to encourage asymmetric glute engagement. The more you raise your heel, the more challenging the movement becomes. Perform an even number of reps on each side.
Add Leverage
Extend your arms so they are over your chest. Gently squeeze your palms together to activate your chest and shoulders. This will provide leverage to your upper body which will challenge the core even more.
Add Weight
Hold a dumbbell, bar bell, weight plate, or sand bag on your hips. This will increase the challenge to your glutes and will help you build more strength within these muscles. You can also try holding a weight in your hands and add leverage by extending it over your chest for even more inner-core effort.
Workout with your little ones!
If your child is able to hold his or her own head up, try these glute bridges with them sitting on your hips or lying on your stomach. They’ll enjoy the ride as you build strength and stability!
Troubleshooting
Contact me for a full movement assessment to troubleshoot your bend movement.
“Mama-Get Ups” aka, “Surrenders” are an exercise I teach to both prenatal and postpartum clients so they can get up from the floor safely and avoid injury as their belly grows during pregnancy or when holding a young baby or child, postpartum.
Getting up off the floor is a challenge in-itself. Getting up off the floor when you have a growing belly or you are picking up a young baby or toddler is an extra challenge – especially if they’re asleep and you don’t want to wake up!
Mama-Get-Ups are also a way to keep your core, low back, and pelvis in a safe position as you move into an upright position when your center of gravity is shifted.
With this movement, you will train hip & pelvic mobility and stability, glute strength, core strength… and, if you’re holding a child (or a weight), upper body conditioning!
This movement is fully-functional and is a nice compliment to prenatal and postpartum exercises.
Next engage your glutes and focus on core-canister breathing as you drive your hips forward so that you are in an upright position.
Kick one leg through so your ankle is in line with your knee – at about a 90-degree angle.
Step through the whole foot, especially your heel to engage your glute as you come to standing.
As you step through, move slowly and focus on breathing with your core-canister to maintain proper intra-abdominal pressure, which in-turn will help to keep your ribs, hips and pelvis evenly stacked as you move.
Move slowly back down into a kneeling position and repeat.
Try this while leading with the same leg for one set and then swap legs on the next set or alternate legs for each rep.
If you find this movement difficult, here are some movements to practice first, which will help you progress to the full movement.
Kneeling Hip-Thrusts:
If your knees don’t feel great on the floor, practice this with a rolled up yoga mat or carpet for support under your knees.
Start with your hips back resting on your heels.
Find your core canister breath.
As you exhale, engage your core canister and your glute muscles to drive your hips forward into a more neutral, upright position.
Repeat this 8-12 times for 3 sets.
Once you have mastered this movement, proceed to the next movement pattern.
Kneeling Kick-Throughs:
While kneeling in an upright position, bring one knee forward so you are in a kneeling lunge position.
Once again, focus on core canister breathing to keep your ribcage stacked over your hips and pelvis.
When your foot lands, aim for a 90-degree bend in your knees and hips, so that your knee is stacked over your ankle. That last note is important because this will set up you for safe knee-tracking once you are reading to progress to the full movement.
Repeat this 8-12 times for 3 sets alternating legs.
Note: If your knee doesn’t feel good on the floor, try practicing this on one side at a time with a pad under the knee that isn’t moving forward. If using this option, try 2 sets on each side.
Kneeling Lunge Pelvic-Tilt
Next, practice hip mobility via pelvic tilting in this position.
Start by place one leg forward in a kneeling lunge (you can pad the knee that isn’t moving if needed).
Tilt (rock) the pelvis forward and back 8-12 times for 2-3 sets on each side.
Practice core canister breathing as you perform this motion, keeping in mind to stack the ribs over the hips as you move your pelvis.
Once you have mastered the above movements, it’s time to perform the full movement – Mama-Get-Up!
Adding Weight
The next progression is to add weight or leverage from your arms.
When you are ready to add weight or leverage , restart the progressions by adding weight or leverage in the lower options first.
Try the hip thrusts by first extending your arms forward and squeezing your palms together for chest and shoulder engagement.
If this feels good, try holding a dumbbell close to your chest. Be sure to engage your shoulder blades when adding weight to help stabilize your upper body.
Take care not to forget about all the above checkpoints when adding on: Core Canister Breathing, glute engagement, stacked ribs, etc…
Proceed with the arms extended and/or dumbbell in the kick-through progression before adding leverage or weight to the full movement.
Practice the Mama-Get-Up movement for 3-4 sets with 8-12 reps in each set.
Add this to your weekly rotation of movement to improve confidence, strength, and stability as you move safely throughout your pregnancy and postpartum journey.
Are you feeling out of touch with yourself as we reach the end of 2021? As you care for those around you are you lacking self-care? As we close out the year, I implore you to do some soul-searching and figure out what is holding you back from feeling like your best self.
To do this… let’s do a bit of digging.
First, we need to figure out our core-values.
In the book Black Sheep: Unleash the Extraordinary, Awe-Inspiring, Undiscovered You, author Brant Menswar talks about find your Core Values to define your Black Sheep – aka, your 100% authentic you.
He goes on to say that our core values are what drives our purpose – rather, our why .
We often question why we are here on this earth. We usually find ourselves searching for the answers of our purpose within this universe. I question this often. I wonder how can I do better… not only for myself, but for my family? How can I do better and feel fulfilled with the time that I have each waking hour?
By defining my core values using Menswar’s book, I realized a lot of things about myself and began to shift my daily actions. And, so too, did I see a real shift in my life.
Prior to this, I would repeat the same day-to-day tasks… while expecting different outcomes toward my goals and not attempting to make any changes… (the supposed definition of Insanity!).
But when I really looked into the values of my soul, I could break down my decision making in a more clear way. I’ve started to analyze my areas of struggle and have seen how they feed my core values.. I could then ask myself, were my decisions emotionally-driven… for a want or desire? Did they feed my core values?
My personal core values are as follows…
Family
Movement
Nourishment
Learning
Self-Love
My core values are things that fire up my soul. I see them as my soul values. They are the very being of my existence.
As I’ve grown into adulthood, these values have been buried under the surface. I cared so much about pleasing other people and I wasn’t listening to my soul’s needs. Yes, I do like helping others and going out of my way for others. But, I forgot that in order to take care of others, I need to take care of myself first.
These days, I have been punching through the distractions of life (and digital and social saturation) to bring these values above the surface and to live each day with purpose.
Living with purpose and bringing forth my core values, my soul values, is how I choose to nourish my soul. The way I engage with these values might look different every day. And some days, I may be down in the dumps and whining about how hard life can be… and sometimes, it’s hard to climb out of that hole… But when I start to remember my soul values… I remind myself that if I am going to live each day with purpose, I can’t do so buried in my sadness.
Yes. Emotions are important. They tell us a story about ourselves. And it is ok to feel down. I don’t wish to tell anyone how to feel. But it sure is grand to use those failures and experiences to learn and grow.
Here are some ways I engage with my soul values:
Family Soul
Family Dinners
One thing we aim for, even when schedules are busy, is to make sure we have dinner together as a family. Sure, the percentage of this happening throughout the year fluctuates – but I can proudly say we meet this goal at least 60-70 percent of each week. When we have dinner together, we ask our kids about their day, what they enjoyed, what wasn’t so great about their day, and something they learned. Sometimes the answers might “I don’t know”… and that’s ok. We won’t stop asking! We want our kids to know that even when we might be busy or look unengaged, we want to hear from them. Understand where they’re at in life. And time around the dinner table is a perfect time to participate in this activity.
Bedtime Stories
Since the birth of each of my children, just about every single night before bed, we read. My kids love to read and my husband and I love to read with them. It is incredible watching my daughter learn how to read. She has progressed so much this year and it overjoys me that she has a love of books. Not books on a phone or tablet. She loves to hold her books, read the words, look at the pictures and talk about the story.
Our son gets hung up on the same story for a while before he likes to change it up. And I love this about him. He gets passionate with consistency. I can see his mind grow as he engages more and more as we read together.
Neighborhood Strolls
This is more of a warm-weather thing… but if this pandemic has taught us anything, it is a reminder to slow down and to breathe in the fresh air and move. During the spring, summer and fall, we take many walks around the neighborhood as a family. It teaches our kids to be active and healthy… we get to look at the trees, flowers, and blue sky.
We got to teach our kids to ride their bikes this year and see the excitement on their faces as they zoom down the street. I craved these walks/rides each day! And maybe in the winter we can get outside for a few minutes of cool, snowy walks.
Friday Night Movies:
My husband started a weekend tradition with our daughter when she was about 3 years old. Every Friday night, they cuddle on the couch and watch movies until they pass out. At first, it was mostly a daddy-daughter thing… but now, the whole family gets in on the action. We make snacks and pick out movies that make us laugh or cry. It’s something the kids look forward to each week and is a great way to start our weekend together and unwind. We do our best not to miss movie nights and hope they continue until they are mature and in their teens (wishful thinking, I know!).
Movement Soul
As a prenatal and postpartum fitness specialist and a group fitness instructor, I am fortunate that I get to move daily. When I don’t have clients to train or classes to teach, I get to practice movement and work to get stronger and more flexible. Movement is my therapy… and I can sense my frustrations on the days that I don’t get a solid moment of movement… be it cardio, strength, flexibility, or just simple breath work. Here are some ways I move to nurture my movement soul:
Bodypump:
I teach bodypump 3-4 times per week in a group fitness setting. This lights me up! I get up early! And, while waking early for a 6 a.m. class is challenging, I look forward to these classes. I take in the smiles and energy from each participant and output it right back to them… I feel energized and empowered after leaving the gym each morning – which sets me up for a great start to the day.
Training clients:
I am so fortunate for each client that I come across. As I train with my clients, each and every one of them teaches me something about myself and how different situations and lifestyles affect our health, well-being, and our emotions. I have had clients in the past bring tears to my eyes after a solid session. They would tell me how they feel better in their bodies and confidence in their movement. I would see them feeling empowered, and getting stronger.
Each session reminds me of WHY I chose to do what I do. Especially for my pregnant moms – We grow life… and any session that involves movement is going to nourish the life growing inside you and set them up with a strong foundation for the future.
Yoga:
When life is feeling a bit stressful… or my body feels a bit overworked… I remind myself to take some time for some gentle yoga, mobility, stretching, and focused breath work. I always leave these sessions with so much gratitude toward life and the knowledge I have gained through fitness over the years.
Running:
I am in no way an expert or a lover of running. However, there are those days when I crave a good run… and I just go… I used to hate running because it didn’t feel good… but now, I understand the mechanics of my body more than ever before… I have trained myself to focus my breath and core mechanics as I run… and now I feel incredible at the end of each run. Running is a sort of therapy for me. It allows me to clear my head, train my lungs, feel light and strong all at the same time. It boosts my endorphins. No need for feel good drugs here… running is my drug on the days that I crave it!
Kickboxing:
Kickboxing was my first love in the early days of my fitness journey. I walked into a “Les Mills Bodycombat” class when I was a young teen… and it set me ablaze! At the time, I never saw myself as a fitness instructor… but, when I was going through some tough times and figuring out my path… it dawned on me! I needed to become an instructor so that I could learn everything about kickboxing! It made me feel tough, strong, and empowered… and it will always hold a special place in my heart!
Playing With My Kids:
To see the smiles on my kid’s faces and hear the belly laughs when they are “horseback riding” on mommy around the living room… it just melts my heart. Even on those nights when I am just ready for them to go upstairs to bed… If I’m requested to “play horsy”… I have a hard time saying “no”!! Or, when the music gets turned on and it’s a song you just can’t sit still while listening… we bust out in a dance party and fill the house with laughter… Those are the memories I will hold onto for life. Or playing tag in the back yard… or kicking around a soccer ball… or learning how to swing a bat. Or simply, just tickling each other until we are gasping for air!
Sometimes, I have a hard time and say “I have to go do the dishes” or “the house needs to be vacuumed” and so on… I try to consciously remind myself that they won’t be this little for much longer… and try to take in these requests when I can. I’ll admit… it’s not as often as I’d like too.. Life doesn’t stop just cause your kids want to play… So I like to remind myself that playing with my kids checks off lots of my soul boxes… the family soul, daily movement soul, learning soul, and so on!
Nourishment Soul
I’ll keep this one brief and in relation to food. Each meal or snack of the day… I ask myself, what is this food going to do for my body? Is it an empty calorie that’s going to give me a quick satisfaction from sugar and carbs? Or is it going to go to work for me and give me energy, motivation, strength, and satiate my hunger? Is it going to improve my immune function and mood? You get the idea.
Check out some of my favorite nourishing foods that are great for pregnancy, postpartum, preconception, or just an all around good snack to fuel any moment of your life.
Learning Soul
Brain fog, “mom brain”, and societal demands can get in the way of this one.
I had a hard time believing that I could learn new things and retain new information as an adult… I had to push through this thought HARD. When I decided to change career paths in my 30s I thought, how the heck am I going to do this? I can barely remember what I ate yesterday! However, I just kept on pushing… and still am.
One way I do this is by reading daily and challenging myself as often as I can.
Over the summer during a business mentorship, a mentor of mine – James Goodlatte, the founder of Fit For Birth, reminded me of a quote I have heard from others in the past… but never really took in. “Fail fast”. If I want to grow, I need to fail.. and learn from it.
I was scared of this concept for a while… but, I told myself… if this is going to work… If I am going to start and sustain a business… I need to go ALL in. And fail. And fail again. And let me tell you, once I started doing this, the wheels started to turn in my mind.
I started learning things about myself and knowledge I had learned in the past started to come back to life. I gained confidence in myself – something I have struggled with my whole life. I started to value myself and my purpose MORE. But mostly… I want to SHOW my children that they should NEVER stop learning.
This concept is one to nourish a mind, body and soul. This concept, that we never stop learning, is one of the most important things I can teach to my kids. And I know they won’t quite get it yet… but I intend to bring this concept to the forefront as often as I can so that one day, when they are older and, perhaps, frustrated with life… this concept will click and they’ll aim high for what they desire!
Self-Love Soul
We have one body. One life. One soul. One mind… So why not love yourself? Do some things for YOU that are going to make you happy. This is another concept I have struggled with in the past. I used to be the person who would rather “put someone else’s oxygen mask on before my own”… And after years and years of being that person. I finally, truly realized… that I cannot help others if I don’t help myself first.
And to help myself, I realized, I need to LOVE myself. I cannot be there for those that need me if I am not taking care of myself. I used to burn myself out time and time again trying to please everyone around me. I have started to slowly start saying NO to others and YES to myself. And I have to say, it feels really good.
Time is so precious… and each “YES” you are giving to other people to help them out is more time you are taking away from yourself. And sure, sometimes it does feel good to help other people – If you are helping people in a way that also serves you, then by all means, say yes. But be sure to take the time to evaluate how that YES is also going to give you the love and care and respect you deserve for yourself.
So go ahead, mama. Nourish your soul. Find the little things that will serve you and help you live with purpose. Determine your Core Values. Your soul values. Don’t be afraid to say YES to yourself.
Seek help when you need to seek it. Talk to someone. Move your body. Learn something new. Hydrate your mind, body, and soul. Fuel your mind, body, and soul. Nourish your mind, body, and soul. Do some soul-searching. Take a few extra minutes in the shower… Feel the water run down your feet and connect you to the earth. Take the dance lessons of life you’ve been wanting to take. Walk out your thoughts. Feel connected to the ones you love around you.
Figure out your core values. Live with purpose. Nourish Your Soul.
The mind is a very powerful thing. However, it’s becoming increasingly difficult to process our thoughts, emotions, and brain power in the modern world.
We are currently exposed to so much information at an accelerated rate. According to Frontiers for the Young Mind, “Scientists have measured… as much as 74 GB of information” on average is being thrown at us each day (from advertisements, to television, the internet, cell phones, tablets, billboards, etc…). While the research shows that, overtime, our brains adapt, there are only 24 hours in a day and our brains can’t process all of this information fast enough.
The “hustle” mentality that is being promoted throughout social media is leading many people down a path that encourages overworking and “stress for success”. It is a frustrating path towards mental decline, chronic stress, aches and pains, and a snowball of other problems.
It’s becoming harder to concentrate. There are more and more apps and courses to teach us how to concentrate and be more productive. Mental health awareness is becoming normalized.
“Sorry, I have mom brain today” is a common excuse when we are forgetful (ahem, is it just me?!) and supplements for “brain fog” are turning up in more and more advertisements.
When our brains are cluttered and full of “all the things” including bottled up emotions and to-do lists… our stress levels are going to increase and “fight or flight” is going to turn on.
When our stress is up, our immune system is low, our muscles are tense, and our mental clarity suffers…
In order to decrease your stress, it’s important to look at the whole picture. Try to weave more movement, better nutrition, and mindfulness or meditation into your day.
Taking a few minutes each day for some mindfulness and meditation, could greatly benefit anyone who is feeling the demands of work-life balance… especially, the stressed mom or soon-to-be mom in today’s busy, fast-paced society.
So, how to begin?
1. Keep it Short
Many people are turned away from meditation or mindfulness because they “don’t have the time”.
If this sounds like you, consider keeping it short! We all have smartphones with a timer. Set the alarm for one minute. Start with just one minute per day for a week. Then build up to two minutes a day. Then three. And so on.
2. Keep it Simple
Meditation doesn’t have to be a deep, quiet, isolated practice with a completely clear mind. It doesn’t have to be difficult. Start easy. It could be as simple as “being aware of the thoughts in your mind”. What pops into your head when you stop and breathe? Is there stillness in your mind or is it full of lots of things. This is a good place to start.
3. Understand your emotions
How do your thoughts make you feel? What emotions are present? Our thoughts drive our emotions. If you have a busy day ahead, you might feel anxious or uneasy. If you found out some upsetting news, you might feel angry or sad. Maybe you have a fun event coming up that you are looking forward to. Are you happy or excited about that?
Become aware of your emotions and see where they take you when you slow your mind down.
4. Understand The Physical Connection
How do your thoughts and emotions affect your joints, heart, muscles? If you’re upset or if your mind is running do you feel tense? Is your heart beating fast? Does your breath pattern feel short and is it creeping up in your chest, neck and shoulders? Or, does it feel slow and deep in your lungs and ribs?
Is your jaw clenched and your eyes tense?
Are you aware of the air surrounding you? The temperature in the room?
5. Practice Mind-Body Connection
This is a good time to connect your mind to your muscles. If you are feeling tense throughout your body, mentally tell your muscles to relax and breathe deep.
Try lying on your back or side on a mat or carpet.
Start with your eyes. Feel them lighten. Tell your jaw to relax and your neck to lengthen. Feel your shoulders to move away from your ears and tension begin to melt.
Feel your chest open. Inhale deep into your lungs. Feel your ribs expand and the space between your ribs open and lengthen.
As your jaw relaxes more and your stress levels lower, feel your hips release tension. Let your calves lighten. Feel your toes naturally curl and rest
Start to feel your body resting on the floor. Breathe deep into your ribs, back, pelvis, and hips. Breathe slow. Inhale and fill your belly and ribs. Exhales let your muscles relax.
Connect your breathe like the waves of the ocean. Let the waves move slowly and ebb and flow.
If you want to take this further, play around with muscle activation.
Try activating a muscle group (i.e. biceps) for 5 to 10 seconds. Then tell those muscles to relax and lengthen. Feel the contrast. Try doing this around different areas of your body and feel your relaxation and mind-body connection grow deeper.
Alternatives
If stillness isn’t for you, there are other ways to be mindful.
Contrast highs and lows: Work up a sweat session. Practice 30 seconds to 1 minute of high intensity movement (like jump squats or mountain climbers. Then take 30 seconds to 1 minute to be still and breathe deep. Feel the contrast of quickness and stillness.
Try breath work: If you are feeling stressed out, try these breathing techniques and see how they make you feel:
Boxed breathing: Inhale slowly for 4 seconds. Hold your breath for 4 seconds. Exhales slowly for 4 seconds. Hold your breath for 4 seconds. Repeat. Try this pattern of breathing to calm a stressed mind. (This is a great tool when your kids are driving your heart rate up!)
Sniff and sigh: Align your spine with some cushions on the floor. Place your legs up on a couch or put your feet together with some cushions under your knees for support. Sniff 3 times to inhale. Hold your breathe and then sniff two more times. Then with a great big audible sigh, exhale with an open mouth. Feel your stress melt away.
Move: Physical fitness to get your muscles moving and blood flowing can be its own form of mindfulness. Concentrate on the movement and how it makes you feel. Let your lungs fill with oxygen and send that oxygen to your extremities. Here are some great sources of fitness blended with mindfulness:
Yoga: If you are new to practicing yoga, try a gentle yoga class to get started.
A strength or cardio session with highs and lows emphasizing both rest and and work will help you tap into your sympathetic and parasympathetic nervous system.
Walk it out. Take a 30-minute brisk walk outdoors to improve your mood, clear your mind, and improve cardiovascular endurance.
Nourish your mind: Read a book or learn something new.
Slow your mind down and clear the clutter by reading a book. Read a paperback book and remove yourself from your digital devices to give your eyes a break from the harsh light and distracting notifications.
Listen to an audiobook. There are many apps now for storytelling to promote calmness and relaxation before bed.
Learn how to cook or learn a new language. The internet makes it much easier to go learn a new skill. De clutter from your to-do list and try something new to give your brain a boost!
1 C Organic, Unsweetened Peanut Butter (Or any other nut or seed butter)
1/4 C Chia Seeds, ground
2 Servings Chocolate Protein Powder of Choice (I use Orgain Chocolate Peanut Butter Protein)
1 TBSP Maple Syrup, optional
1/4 C dark-chocolate chips, optional
Allow peanut butter to soften to room temp for easy mixing. Mix peanut butter with remaining ingredients. Roll into balls and place on a sheet pan. Place in the freezer for 1 hour before serving.
Store in an air-tight container up to 3 months in a standard freezer and 6 months in a deep freezer.
1 TBSP favorite salsa (I like the fresh pico de gallo from Trader Joe’s or their organic garlic salsa)
1 clove garlic, crushed
2 TBSP Trader Joe’s Chili Lime Seasoning
1 lime wedge
salt and pepper to taste
Put the pitted avocado halves in a bowl and mash until mostly smooth, but still a little chunky. Mix in the remaining ingredients except the lime. Once blended, squeeze the lime juice and mix in. Serve with your favorite chips or veggie sticks. My favorite chips for dipping are Siete Cassava Tortilla Chips!
Sometimes I’ll add pistachio nuts or chopped apples to give it a fun crunch and festive taste!
Serving Size: 2 TBSP; Calories Per Serving: ~60 Calories
Ingredients:
2 cans of organic garbanzo beans, drained (with 1 tsp of liquid reserved) and rinsed
2 TBSP tahini
1 clove garlic, crushed
1 tsp organic lemon juice
1 TBSP Organic Extra Virgin Olive Oil
Salt to taste
¼ tsp Cumin
¼ tsp Crushed red pepper flakes, optional
Blend all of the ingredients, including reserved liquid, in a food processor or high-speed blender. Top with a sprinkle of paprika and a drizzle of olive oil. Refrigerate for up to 7 days.
A breakdown of nine snacks to power your pregnancy broken down into trimesters.
I often get asked by clients about what healthy snacks I ate during my pregnancy. As a personal preference, I tried to stay consistent about avoiding added sugars, highly-processed grains, and high-sodium foods.
I was very active during both of my pregnancies and was teaching multiple fitness classes throughout, so I also had to make sure I was eating enough good, quality proteins, fats, and carbs and was very mindful of staying hydrated.
My pregnancy tastes and food choices differed slightly between pregnancies.
The pregnant body is fascinating, especially when it comes to cravings and aversions. It is often said that your cravings and aversions during pregnancy are a potential signal of nutrients your body needs or has too much of in order for your body to find homeostasis and provide baby with the necessary nutrients for healthy growth and development.
For example, I went from being a vegetarian for about three years before my first pregnancy, to quickly craving pulled pork in my first few weeks of pregnancy and being grossed out by numerous vegetables in my first trimester.
Yet, with my second pregnancy, I was grossed out by almost all meats and craved salad and fruit!
The following snacks are of personal preference and were consciously chosen to support my needs, cravings, and comfort throughout pregnancy.
With that said, here are my top snack choices, by trimester, between the two of my pregnancies:
1st Trimester
As many women know, the first trimester can be hard when trying to eat right or eat anything at all! Sometimes I would wake up starving and want to eat everything… and some days I could only nibble on crackers just to get some food in my belly.
Here were some of my go-to snacks that helped me deal with food aversions and helped me consume necessary calories for the day:
1. Bone Broth
Sipping on broth was a go-to throughout both of my pregnancies! Especially in the first trimester and the last month of pregnancy. If I ever had morning sickness and couldn’t eat anything, I could almost always sip on a cup of chicken bone broth.
Organic Bone Broth is packed with nutrients that are great for a pregnant belly – protein in the form of collagen, healthy fats, calcium, Vitamins A & K, Magnesium, Iron, Selenium, and Zinc – to name a few.
The star of bone broth is the nutrient Collagen. This protein is necessary as our body shifts and grows throughout pregnancy – Collagen is important to help maintain the connective tissue that is stretched during pregnancy – such as the Linea Alba.
A thinning, over-stretched Linea Alba can eventually lead to a pregnancy-related injury called Diastasis Recti. A diastasis in the Linea Alba is normal throughout pregnancy. A natural “separation of the abdominals” will occur as your belly grows to make room for baby.
However, if you let this connective tissue overstretch without maintaining control of your inner-core muscles, you are going to put more wear and tear on the connective tissue, leading to more microtears and injury down the line.
If your injury-based Diastasis goes untreated, there is also a higher risk in developing a hernia, which can cause more problems down the line.
Keeping up with your Collagen intake during pregnancy is going to help you maintain your connective tissue throughout your body.
For vegetarians or pescatarians, a variety of marine collagen supplements are becoming more widely available and still provide a variety of benefits. Just be sure they are not loaded with fillers and soy.
If you are concerned about collagen intake for a vegetarian diet, consider foods like wild rice and organic leafy greens – which both contain lots of supportive nutrients to promote muscle and connective-tissue maintenance.
Try adding some wild rice to an organic vegetable broth!
2. Flax
Flax Oil or Milled Flax Seeds are abundant in Omega-3 Fatty Acids – an essential nutrient for fetal brain development.
Caution: Flax seeds and flax oil should be consumed in moderation – about 1 TBSP per day.
Flax Seeds are packed with fibre, magnesium, postssium, protein, zinc, vitamins B6 and E, and Omega-3 Fatty Acids.
Flax is beneficial for both mom and baby.
For Mom: Pregnancy tends to lower mom’s immune system. By consuming flax, you’ll unlock some important phytonutrient protection which can provide our immune system with a boost.
For Baby: Flax seeds are especially great in the first two trimesters since they are rich in Omega3s and Linoleic Acids – which are essential nutrients for fetal brain development – which is growing rapidly in those first few months. Did you know, your baby’s brain is already developing by week 5? And from here on out, rapid brain development occurs.
Flax Seed or Cold-Pressed Flax Oil is best when consumed organic to avoid potentially harmful pesticides and chemicals.
Try some milled flax crackers and blend some up in a smoothie. You can get the same benefits from Cold-Pressed Flax Oil which will be found in the refrigerated section at most local grocers.
3. Berries
Berries are high in Vitamin C, antioxidants, fiber, potassium, and folate – all of which are super important for your pregnancy.
Folate is essential due to its role in making DNA and is essential for healthy neurodevelopment.
You may be familiar with “Folic Acid” which is found in prenatal vitamins. Folic Acid is a synthetic form of folate and is not the same as naturally derived folate. Folate is the general term for B9 – which can be found in Folic Acid, folinic acid, methylfolate, and food folate.
While it is still considered important to consume a prenatal vitamin that includes folic acid due to the limitations of our food industry and bioavailable foods, when possible, it is still a good idea to load up on folate-rich foods such as berries, leafy greens, beans, and citrus fruits because folate is more readily available.
Note, those with the MTHFR gene variant and aren’t able to metabolize folic acid efficiently and will benefit from consuming folate-rich foods.
One of my favorite go-to snacks was frozen wild blueberries in oat milk as an after-dinner dessert.
Again, organic is best, when possible, since berries are known to be sprayed for pests. If you can find wild blueberries that are from a farm that does not spray their crops with harmful chemicals, wild is great, too!
Second Trimester
1. Carrots
Organic carrots provide a great source Beta-Carotene which is converted into Vitamin A – A necessary nutrient for fetal development. (Note, Vitamin A in the form of Retinol – like in animal sources or synthetically derived – can be harmful to a fetus when consumed in excess amounts.).
Vitamin A is important for baby’s bone, teeth, and eye development.
For a yummy snack, crunch on carrots with creamy hummus!
2. Hummus
Hummus can be a very beneficial snack during pregnancy – however, it comes with a warning.
Hummus, made from chickpeas and tahini, is high in protein, healthy fats and calcium. This dip also usually contains olive oil – a great source of MUFAs (Monounsaturated foods – great for heart health!), lemon juice– high in vitamin C and antioxidants, and garlic – also high in antioxidants!
Take note, store-bought hummus comes with a risk of containing listeria or other bacterial contaminations. To reduce this risk, consider making your own!
I loved almond butter with my first pregnancy and peanut butter with my second. Nut and seed butters are a great source of protein and healthy fats when you’re looking to take in a couple hundred extra calories to meet your increasing caloric needs as your baby grows.
Bonus: Apples are high in fiber and vitamins and pair wonderfully nut/seed butters for a tasty treat to give you a boost between meals!
Third Trimester
1. Dates Dates Dates!
I loved to eat dates during my pregnancies (and still do)!
Eating one medjool date will land you close to 70 calories per date and will provide you with some much needed vitamins and minerals – like potassium, to keep your body’s electrolytes in balance – and fiber.
The main reason I love eating dates during pregnancy, especially during the last trimester, is for its alleged properties that influence our hormones estrogen and progesterone, which play a role in ripening our uterus and cervix.
In a 2011 study, women who ate 6 dates a day for four weeks prior to their estimated due dates were shown to have a higher mean cervical dilation and shorter duration of first-stage labor compared to the group that didn’t consume dates.
The study also noted that 96 percent of the women who consumed dates experienced spontaneous labor, while only 79 percent of the women who didn’t eat dates had spontaneous labors.
Try stuffing dates with peanut butter for a sweet caramel-like treat! Or if you’d rather something a little more savory, try stuffing dates with sharp cheddar cheese for a fun treat for your taste buds!
If you are on the go and needing a snack, grab a Lara Bar – which are non-gmo snack bars sweetened with dates and nuts. (The blueberry and chocolate peanut butter bars are my favorites!)
2. Green Smoothies
Not a fan of eating leafy greens like spinach? Blend it up! Spinach is another vegetable that is loaded with folate! Spinach will also provide you with the nutrients iron, calcium, and vitamins A and C.
However, spinach is on the “dirty dozen” list for pesticide contamination, so make sure to buy your spinach organic to help limit consumption of these nasty chemicals.
Limit yourself to approximately ½ to 1 C of spinach per day if you are susceptible to kidney stones. Lastly, as with all produce, be sure to wash your spinach to reduce the risk of consuming harmful bacteria.
Spinach can be added to smoothies to help you get more greens if you’re not into eating steamed spinach or salads every day.
I craved guacamole throughout both of my pregnancies. (I also craved salty tortilla chips to go with it!)
Avocado is a great healthy fat full of phenomenal nutrients like folate, magnesium, potassium, B vitamins, and Vitamin C. Plus, they are high in fat to leave you feeling full and also provide you with the necessary extra calories to consume in your 3rd trimester.
As for the salty chip craving, I opt for Cassava Chips to help keep gmo corn out of my diet. I like them even better than regular tortilla chips! My favorite are from the company Siete. They are super thin and crispy and are made with avocado oil. They pair perfectly with my guacamole recipe. (Ok, I’ll admit, I occasionally go for the white corn tortilla chips. Definitely buy these organic if you are able!)
Note, I do not recommend buying store-bought, pre-made guacamole or guac powders. These are loaded with fillers and preservatives to keep the guac from turning brown and sour. Fresh, homemade guac is always best. And it’s surprisingly easy to make!
The fourth trimester is an important time for mom’s recovery. Your food choices are going to help nourish your body to recover more efficiently and effectively. And whether you are nursing or formula feeding, your caloric intake and hydration is still important.
1. Pineapple
Pineapple is a fantastic recovery food. It’s loaded with nutrients like Vitamin C, Manganese, and various micronutrients that are great for boosting immunity and lowering inflammation.
This antioxidant-rich food is touted for helping fight oxidative stress.
The first few days after delivering a baby can be hard on our elimination. Eating pineapple can help aid in digestion and is a great after meal dessert.
If you are planning on nursing, pineapple’s anti-inflammatory affects can help encourage less inflammation in the breast and can assist if your breasts become engorged.
Pineapple is also said to alleviate pain and aid in recovery from surgery and strenuous exercise. Pineapple juice after you deliver has potential to help limit pain from uterine cramping and post-birth discomfort.
Personally, I craved pineapple very soon after delivery and downed some organic pineapple juice along with some coconut water to rehydrate and promote healing.
Tip: Before your due date, buy an organic pineapple, wash the rind before slicing (to make sure no bacteria will contaminate the fruit when cutting) and throw it in a container or air-tight bag to freeze so you will have some on hand after delivery to throw into a smoothie.
2. Trail Mix
For a protein-rich, nutrient-dense snack that’s easy to grab and go, before labor, consider prepping a batch of trail mix to have on hand for when you are resting and recovering with your newborn.
Choose nuts with good fats and high protein, unsweetened dried fruits for a boost in vitamins, and dark chocolate chips or cocoa nibs for sweetness cravings.
3. Protein Bites
For another protein-rich snack that is already made, consider making some no-bake protein bites that you can stick in the freezer.
These are great for satisfying hunger between meals.
One thing to remember during your pregnancy, is the phrase “We are what we eat”… and if that is true, then it also applies to the baby growing in your belly (or, your breastmilk if you are nursing)!
Take care and be conscious of what you are consuming. Be mindful of harsh chemicals like pesticides and limit your consumption of chemically-processed sugar. Try baking or sweetening things with pure maple syrup and local honey** but stay mindful with how much you are consuming.
As your baby develops, they take in the nutrients you consume. These nutrients affect their growth and development. Treat your body and your growing baby with care. Find comfort in nurturing your baby right from the start by taking good care of yourself.
Something else to be mindful of is how much you are eating and whether or not you are getting enough. Be sure to talk with your care provider about how many extra calories you should be consuming each trimester. This will vary depending on your pre-pregnancy weight, height, and activity level, among other things.
Lastly, don’t forget to stay hydrated and drink plenty of clean water throughout your pregnancy. Aim for half of your body weight in ounces and be sure to drink an extra eight ounces per 30 minutes of exercise.
Don’t Stress, Mama
Among all things, don’t be too hard on yourself. If some days, all you can take down is a a couple pieces of chocolate and a few peanut-butter crackers… don’t beat yourself up about it. Try not to let your food decisions weigh on you. Pregnancy is 40 weeks long. Some days will be easier than others. It’s ok, mama!
And if you ever have questions or concerns about what you are eating, there is no shame in seeking advice from your care provider, a friend, a nutritionist, or someone in the birthing world.
*Note: Melissa is a certified pre and postnatal fitness specialist with additional certifications in personal training and sports nutrition. Melissa is not a registered dietician. If you have any questions or concerns about your caloric intake or diet throughout your pregnancy, please consult with your care provider or a registered dietician.
**Honey is NOT safe to give to a baby under one year of age due to the risk of Botulism. However, it is safe for MOM to consume honey if breastfeeding, because botulism isn’t transmitted via breastmilk.
Do you find yourself constantly stressed out? Looming deadline at work? Housework piling up? Expecting a baby? Planning for your child to start school? Trying to improve your income and professional status? Can’t calm your mind down?
Whatever it may be, a clouded mind and schedule is affecting your overall wellbeing.
While you might not be able to clear your schedule or chores, you can improve one thing. Your mindset.
How can you improve your mindset?
Stop, List It, Breathe
First, stop what you are doing right now and try this mind RESET.
Write down all of the things that are clouding your mind right now on a piece of paper or a list in your phone. Put it to the side.
Next, sit or lie down.
Place one hand on your rib cage and one hand on your chest.
Relax your eyes, relax your jaw, relax your shoulders.
After reading the following, close your eyes and try this breathing technique.
Inhale and fill your ribcage for 4 seconds. Hold your breath for 4 seconds.
Exhale four 4 seconds. Hold for 4 seconds.
Set a timer. Repeat this style of breathing for one minute.
After you finish this breathing exercise, take a look at your list and circle the most important thing you need to cross off the list next.
Lastly, tell yourself that most, if not all, of the things on your list are NOT an emergency. Pick one thing and focus on it until you can scratch it off the list.
Move on with your day. Repeat as needed.
Empowered Movement For Moms
Helping women navigate the perinatal and perimenopausal journey with safe, effective, and empowering exercises and movement practices.
