Keep it real

And this I mean, stay realistic.... especially during pregnancy and new motherhood.

It disturbs me a bit how an increasing number of women are too (I wont say obsessed), but overly concerned about their bodies during pregnancy. Now for some women, this should not be taken lightly. There is a psychological condition called body dysmorphic disorder where people see themselves completely differently than others. They obsess about one or several parts of their bodies - to the point where they may physically change themselves in the search for perfection. This is a bit extreme and not all people who suffer from this, go to such measures, but their vision of themselves is far from realistic.

I think for mostly every woman out there, there is somewhat of an adjustment that has to be made psychologically for the clear physical changes that occur during pregnancy. We all grow up watching women deal with pregnancy and see their body change, but to watch ourselves, can be a little overwhelming. So we gradually adjust and start to appreciate the absolute beauty that is taking place as we are growing a human being inside. If only we all felt that way....

I recently had a client say to me that she knows of a woman who is pregnant and running obsessively. It has begun to concern her doctors and she has been told to stop as she is risking her baby. And her reason?... She is determined to continue to wear her jeans during her pregnancy. What?!!!! Sad, but true. My client then asked me, "Then why is she having a baby?"
I was thinking the same thing, but then again maybe she's just struggling with something a bit stronger than herself. It's scary. It could happen to any of us. Who knows what the triggers could be?

Let's just try and keep it real....If you're having a baby, that's all that really matters. Isn't it?

Kegel..Kegel...Kegel!!

Did I say Kegel?? Yes!

If only everyone knew how really important it is.

Kegels are the single best exercise to strengthen your pelvic floor. What is your pelvic floor? A bunch of muscles that support your pelvis and bladder. If not strengthened, you may experience incontinence later in life.

During pregnancy, especially, your growing uterus puts enormous pressure on your pelvic floor and weakens those muscles if not strengthened regularly. In other words, kegels are NOT just for women having vaginal deliveries. I had two c-sections and still had to fight mother nature during pregnancy and postpartum.

So how do you kegel? Just imagine sitting on the toilet and holding your pee. Leaving your glutes (butt) relaxed, pull up on your pelvic floor and hold for 5-10 seconds and breathe.... Try doing this 15-20 times, 2-3 times per day. Now I know what you're going to say... but I always forget. So does everyone else. I have yet to meet someone who kegels regularly prior to pregnancy, if ever. So try doing this... use association. I did my kegels on the subway to and from work. I wasn't busy doing anything else (other than reading or sleeping) so why not? And no one else knows I'm doing it.

So here's your challenge for the day. Start small, like 15-20 times, once a day then build from there. Believe me it will be worth it when your little one wants you to jump up an down without peeing your pants!

Aches & Pains of Motherhood

How many of you wake up in the morning and feel like you're 80 years old? Me too!! Yeh, and I'm in pretty good shape. Just so you know.... we're ALL human.

Us "Superwomen" were chosen to gestate and deliver beuatiful human beings because unfortunately, our counterparts just wouldn't be able to handle it. Sorry. So here we are, professionals who keeping adding on to our endless list of to-do's, start becoming mommies and keep barreling through without a second thought. And what.. you thought you could keep it up and it wouldn't catch up with you?? Surprise!! Now our backs ache, our bones hurt, and we're exhausted. Why didn't anyone tell us?? There are sooooo many books on how moms can do it all (and we do), but where are the ones about "Watch out - You're Going to Crash and Burn!"

Now I'm not talking about all mothers because some are just blessed with the stamina to go-go-go without any implications. These are the ones we love to hate and want to be. But for the rest of us, it's o.k. to admit that we don't have to do it all. And if we do, then we MUST take some times for ourselves to exercise, meditate, or just do nothing. Taking time for yourself does wonders for your mental health and helps those ahces and pains too.

It's taken me almost 7 years to finally realize this (my oldest will be 7 in September) and I've finally committed to praticing what I preach!!

Getting to the "Core"

Getting to the "core". This is primarily the reason why I chose the name for my company, Core Expectations.

I can't stress how important core strength and stability is during pregnancy and postpartum. A weak core can lead to back pain and siatica as well as poor posture and hip pain.

I can't believe that with all the updated information out there about exercise and pregnancy, that there is still a huge misconception when it comes to abdominal exercise during gestation. What better way to prepare your body for the impending weight gain and strength needed during vaginal delivery? But don't stop at abdominals alone. The core consists of three very important components; the transverse abdominals (deep abdominal muscles), the multifidus (deep spinal muscles) and the pelvic floor. Strengthening of all three muscles will not only help to hold your baby in, but alleviate alot of the strain that is put on your back and abdominal muscles that creates alot of discomfort for mothers everywhere.

Any isometric abdominal exercise engages your transverse. For example: the plank, v-sit etc...
What's my favorite? Just walk around all day sucking your belly button in! Once you have created this habbit, you'll be surprised at how your abs will start to appear tighter even when you let them out.

Try it.. you just might be surprised.