Preparing For Natural Childbirth Pt.2

Heather Hiding Photography

Have you ever run a marathon? Well I haven't and probably never will because I hate running but that is besides the point! Labor is like a marathon (at least that's what I'm told haha) . Our bodies need to be conditioned prior to the performance. That is why I spend time everyday doing labor and relaxation exercises to physically, mentally, and emotionally prepare myself for a natural labor and delivery.

If you plan to take a natural childbirth class to help you prepare that is great! You will learn most of these exercises in your classes. However, if you choose not to take a natural childbirth class, but still want a natural labor, here are some tips to help you prepare.

1. Pelvic Rocking

40 (4x a day) + 80 before bed

Demonstration Video on Youtube

Get on all fours. Make sure your hips are in line with your knees and that your shoulders are in line with your hands. Tuck your pelvis in and then release it back out. Even if you aren't planning a natural childbirth, this is great for all pregnant women because it helps relieve lower back pain and get the baby in proper position for his/her birth day!

Now if you are thinking you are in no way able to just get on your hands and knees in the middle of the day to pelvic rock, you can also do the pelvic rock standing up! So during bathroom breaks, which are probably frequent, do them in the stall or wherever you feel comfortable!

2. Kegels 

200 a day

So usually after one of my four day sessions of pelvic rocking, I sit down and do 50 kegels. If you've ever gone potty and stopped your pee mid flow, you used your kegel muscle to do that! So basically you are just going to be doing that but not on the toilet. However, I would suggest if you have never done them before, to actually experiment while doing your business because then you will know what it should feel like.

Kegels help to prevent unnecessary pain during birth and strengthen the pelvic floor.

3. Walk for at least 30 minutes

This one is hardest for me because it takes up the most time and somehow, time seems to go by pretty quickly around here lately. But this is so important! Walking for exercise can continue to keep up our stamina for labor and delivery, because again, it's a marathon!

4. Practice mental relaxation

However you would like to do this, just find something that works for you. For me, I have been listening to hypnobabies scripts, that is how I spend time mentally relaxing everyday and it works great for me. It really does help and I feel so great afterwards.

5. Practice physical relaxation

Darin and I do this by finding different positions that are relaxing to me, whether that be on the birth ball and leaning over the bed, or in a sleep position on my side, again I will say find what works for you! Then focus on making sure that every single muscle in your body is totally relaxed. If anything is tensed up, you will add unnecessary pain during your contractions. Instead you want to completely be relaxed that way the only thing working hard through a contraction is that uterus of yours. Again, because I am listening to my hypnobabies scripts I also practice physical relaxation this way.

6. Squat

I usually do 10 full on squats before bed every night and by full on I mean, I get into the birthing squat position. Another way you can do this is just practice squatting throughout the day. So rather than bending at your back to pick something up, squat and bring your whole body closer to the ground so to avoid unnecessary strain on your back. By squatting, we get ready to push that baby out during second stage labor!!!

7. Butterfly

10 a day

This exercise helps to strengthen your abductor muscles and helps to prepare you to pull your legs back more efficiently for second stage of labor "the pushing stage". You'll need a partner for this one, preferably your labor coach if that person lives with you! Lean back against a wall, bend your kness, and place feet flat on the ground side by side. Your helper needs to face you and place their hands on the outside of your knees and apply resistance while you try to open up your legs.

Source

8. Tailor Sit

Do multiple times throughout the day

This basically means you can either sit "indian style" or in the "butterfly" position. Again this one helps to relieve lower back pain as well as strengthen the muscles used for labor. It also encourages the uterus to move forward especially after a long day of your uterus being tilted back.

9. Eat healthy

If you are considered a low risk pregnancy, it is important that you stay low risk to promote a natural childbirth. The best way to do that is by eating well! I try to make sure I get an ample amount of protein per day and that I also am eating/snacking on fruits and vegetables. Remember to keep taking your prenatal vitamins and drink tons of water. Who cares if you have to pee every 5 minutes, water does wonders for us pregnant women!

10. Study

Watch natural childbirth videos, learn different positions for labor, know all of your options, go on the tour of your hospital, know what happens to your body during early labor, first stage labor, second stage labor, and postpartum.  The more educated that you are in the process, the more confident you will be in your ability to perform once the race is here!

Hope these tips help. If you have any questions, feel free to comment below!

Love y'all!

Linked Up: Urban Naturale and Coast to Coast

Preparing For Natural Childbirth

Heather Hiding Photography

This is something I have been wanting to write about for a while, but have been very hesitant to do so until now! 

I am planning on giving birth naturally. I am not against managing labor pain with medication but for multiple reasons I have chosen to manage my pain without. Here are some questions people ask me when I tell them I want a natural birth experience.

QUESTIONS I GET FREQUENTLY:

What childbirth class are you taking:

Darin and I are taking the Bradley Method Childbirth Classes. You can learn more about the bradley method here. It is a 12 week long course but the teacher that we take it from teaches it in 9 weeks! So we decided that would be better for us. We wanted something different than just the hospital childbirth classes offered because those don't spend time focusing on natural pain relief techniques. In class we practice different positions for relaxation and Darin gives me massages. It's awesome :)

Also, I decided to supplement my Bradley classes with learning more about Hypnobabies as well. I was a little skeptical about hypnosis for childbirth at first, but as I have been listening to the scripts, it is really just a way to help completely relax during contractions to make childbirth smoother. I am not taking the hypnobabies class but rather doing the home study course which is a 6 week program.

Why would you want a natural childbirth:

• Decrease my chances of ending up with a cesarean, needing pitocin, or other interventions
• I want the freedom to move around during labor
• I don't want to pee into a tube if I don't have to
• Darin can be more involved in the process of helping to manage the pain
• Less likely to tear 
• I want to be able to feel when to push
• Make breastfeeding a little easier for the baby 
• I feel that for me and my circumstances it is safer for both baby and I 

Is your healthcare provider/hospital supportive?

Very! I go to a clinic where I rotate meeting with two CNM (nurse midwifes) for my appointments. They are very supportive of natural childbirth. Also, the hospital that they deliver at, which is where I will be having baby Hiatt, is awesome! They don't require that I be hooked up to an IV, they allow me to eat during labor, they have a Jacuzzi that moms can labor in (not deliver), and support skin to skin directly after delivery. I feel spoiled to have found such a wonderful hospital.

What does Darin think of it all?

At first he didn't take me very seriously because I myself wasn't even sure about it, but after attending the first Bradley class I could tell that he was becoming more keen on the idea. He is very supportive now and we practice our relaxation techniques and stretches everyday. He will be my rock through this whole experience and I am so happy to have him as my birth coach!                                                  

Will you be upset with yourself if natural birth doesn't go as planned?

Here is my outlook on my preparation for natural childbirth. When I was in college and I would spend countless hours studying and preparing myself for an exam, if I failed or didn't do as well as I had hoped, I wouldn't be disappointed in myself because I knew I did everything I could. However, had I under prepared and slacked off with my studying then I would usually be a lot more disappointed in my test score because I knew there was something more I could have done.

Same with labor and delivery. Things don't always go the way we want them to, but because of my preparation I know I will be pleased with the outcome. Also, the most important thing is that the baby is healthy!

Am I nervous for labor?

My whole life I spent fearing labor and delivery, I always joked that I would just adopt all of my kids to not have to go through the pain. Since educating myself on it all, I have no fears! In fact, I am so excited for it, which I know sounds so strange but I am no longer nervous at all. I am actually more nervous for breastfeeding and postpartum recovery, so if anyone has some kind encouraging words to share on that they would be appreciated :)

I will be writing a follow up post for those that want to learn what I am doing everyday to prepare my body for birth!

Love y'all! Less than a month until baby Hiatt makes his debut!

P.S. We are like 90% sure on his name now, but you'll have to wait until he's born to find out :) So for now, he's still baby Hiatt.

Linked Up: Urban Naturale and Coast to Coast

Healthy St. Patricks Day Snacks

St. Patricks day is just right around the corner and every time there is an excuse to party there is usually an excuse to be eating unhealthy too, let's be honest! Well not this week! Here are some of my favorite St. Patricks day inspired snacks on pinterest that are healthy options for you and your party. Check out my blogger friend Alyssa's blog for a fun DIY St. Patricks Day Project as well! 

Also as an early St. Patricks Day gift here is another giveaway for this awesome night cream!

Source: Rainbow Arch W/ Spinach Hummus

Source: Leprechaun Hats

Source: Grapesickles

Source: Green Veggie Tray

Source: Rainbow Platter

Blonde Bellezza | Showered In Sequins | The Salty Mess | Stef with An F

a Rafflecopter giveaway

Batman Push ups

Happy Friday everyone! I am beyond excited that it is the weekend! Today I wanted to share a push up sequence that really pushes me so hard. I am calling them batman push ups because:

1. You need to be batman to actually get through the whole thing more than once
2. I feel like my hands look like bats in the pictures

So the sequence goes like this:



• Regular push up position (do a push up)
• Turn Hands In (do a push up)
• Turn Hands Out (do a push up)

Now do the same three push up positions with the right hand slightly in front of left!

And again with the same three push up positions with the left hand slightly in front of right!

Now repeat EVERYTHING with your hands in a wider position.

Now repeat EVERYTHING again with hands in a narrow position.

Just follow along with the pictures and you will do great. I would suggest to start out with one push up in each position and you will have done 27 by the end! Beast mode :)




regular

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wide

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narrow

Exercise for the busy employee

A few weeks ago I was a guest blogger for a company blog for WellnessRebates and I talked about how to fit exercise into a busy work schedule. You can see the full post here but here are just some of the few tips that I shared. Also, don't forget to get your last minute entries in for the Beth Bender Beauty Giveaway :)

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How can you make exercise fit into your everyday lifestyle?:

• Split 30 minutes into 10 minute intervals. If you have an hour-long lunch break at work spend half of the break on a brisk walk outside or use an on-site gym for 30 minutes.
• Wake up 10 minutes earlier in the morning and fit in a 10-minute workout (YouTube has plenty).
• During your lunch break go on a brisk walk around your building for 10 minutes.
• Use 10 minutes of your evening TV time to workout in front of your favorite shows.
• Everytime you walk up the stairs, walk back down, and then up again whether at work or at home.
• Purchase a Fitbit or another pedometer and start a competition with a co-worker to compete for the most steps in a day or a week’s time (every step counts, just like every minute counts)!
• If you have a scheduled meeting with a co-worker, you can spend the meeting time walking and talking together rather than sitting and chatting.

Spending more time with your family can better your family life and increase physical activity! If  you have children at home you can: 

• Play catch with them.
• Go outside and roller blade or go on a bike ride.
• Find a sport that the majority of your family enjoys playing.

Increase strength while doing chores around the house:

• Do calf raises while brushing your teeth or while washing the dishes.
• Impatiently waiting for dinner to be ready? Do push-ups while you wait for food in the oven to cook, or water on the stove to boil
• Be creative!

Homemade Creamy Tomato Soup

Today's pinterest review comes from one of my very own favorite blogs Skinnytaste.com. Pretty much most of my pins in my Grub Board on Pinterest come from this blog. I have been meaning to share this one for a while because it was so good and company approved :)

I have never really cared for tomato soup/tomato basil soup and I have NEVER had the classic American favorite Grilled Cheese & Tomato Soup until I made this lovely Creamy Tomato Soup recipe and served it with some lovely sun dried tomato pesto grilled cheese sandwiches. Explosions of goodness happened that night. Safe to say I am now American and will be eating that again. 

Ingredients

• 1 tbsp olive oil
• 1 cup chopped celery
• 1 cup chopped carrots
• 1 cup chopped onions
• 28 oz can whole plum tomatoes, with juice
• 1 tsp thyme
• 1/4 cup fresh basil (I used a third of that but in dried basil b/c the store didn't have fresh basil)
• 3 1/2 cups chicken broth 
• Parmesan cheese rind 
• 1 bay leaf

• 2 tablespoons unsalted butter
• 2 tablespoons flour
• 1 3/4 cups reduced fat milk, warmed up

Chop everything up, heat up the oil over the stove, and cook the celery, carrots, and onions for about 5 minutes. Open the can of tomatoes, and crush the tomatoes in your hands (be cautious not too splash all over your kitchen like I did). Pour the can of tomatoes and the veggies in the crock pot with the thyme, basil, chicken broth, the bay leaf, and the parmesan cheese rind. 

Cook on low for 6 hours and let the crock pot do everything. 

Use an immersion blender to blend the soup so that all of the vegetables are all blended into a creamy masterpiece. 

Melt butter over stove and add the flour. Whisk for four minutes or so. Take a cup of the hot soup and the warmed milk and stir it into the paste. Pour the mix back into the crock pot and let it sit for ten minutes or so on the low setting. 

Easy vs. Hard: 7, The crock pot does most of the work but the chopping and the blending and all of that makes it a little more difficult than just your average can of tomato soup in the micro (but don't eat that crap because it doesn't taste the same)

Taste: 8, Like I said, I have never liked tomato soup until I tried this recipe, but the grilled cheese definitely helped

Time: 8, It did require at least an hour total in the kitchen, some cutting time, and then the finishing touches at the end

Nutritional Status: 8, Not too shabby, I would like to try this recipe again after making homemade chicken broth which I hope to be experimenting with soon!

Sorry I don't have my usual cost breakdown this time around, but I can assure you that this meal is very affordable especially because most of these ingredients you may already have in your kitchen. 

How do you define healthy?

It can be rather frustrating to hear so many different opinions and so much conflicting research on different health related topics. 

One day we are told to make half our grains whole, the next day we are learning about wheat belly and gluten free living. One day we are told that pasteurized milk is a public health phenomenon and the next day we are supposed to drink raw milk. Oh but forget milk altogether! Drink soy milk, almond milk, etc. because cows milk is bad for us now.

MY HEAD JUST SPINS. 

I have come to the conclusion that I need to come up with my definition of "healthy" and progress with it.

My health philosophy: 

• no one is perfect at being healthy, even the "healthiest" of people have room for progress and improvement
• everyone defines health differently 
• paleo
• gluten free
• "real food"
• counting calories
• sports for exercise
• runner
• cross fit enthusiast 
• essential oils
• vaccinations 
• vegetarian
• yoga
• neighborhood walker
• herbal remedies
• ------> however you define healthy, live it and keep progressing
• if you are going to invest time and money into being healthy, know why you are doing it, and do your research
• don't just go gluten free because it's the cool thing to do, know how it may affect your body and know your research
• EVERYTHING IN MODERATION
• don't judge anyone else's healthy habits
• don't be hard on yourself when you make a mistake or when something doesn't go your way
• set and achieve your health goals 

Just a few things I currently live by:

• snack on vegetables and fruits through out the day & eat them with your meals
• drink, drink, and drink more water
• find some sort of exercise that you love and can be consistent with
• plan meals weekly/biweekly/monthly, whatever works best for you, just make sure that the planning gets done
• listen to hunger and satiety cues, intuitive eating
• try to sleep at least 7 hours every night

Things that I want to start doing to help me progress:

• start buying grass fed organic meats, hormone free chicken, free range eggs etc.
• start weight lifting again
• essential oils

--Stepping off soapbox now--

I want to hear from you! How do you define healthy? 

First Fitness Video- High Intensity

I am super excited/ embarrassed to post my first fitness video. I say excited because I have been wanting to do these workout videos for a while. However, I'm slightly embarrassed because the quality of the video is terrible (gotta love iPhone cameras) and who likes themselves on camera?

I am going to metaphorically rip the band-aid off and just post my first workout video without anymore hesitation. The more I think about it the longer I will wait to post it.

I wish I would have talked louder in the video because you can hardly hear me but this is a work and progress folks so your patience is greatly appreciated! Also, I apologize that my head is cut off a lot of the time.

This video is just a quick four minute workout. I will be adding more hopefully in the next few weeks here.

The workout is a high intensity routine and it is just the right amount of time to break a sweat but get a quick break in during your day to spend some time exercising.

Enjoy! Please leave your comments below :) Love y'all.

Linked up: Urban Naturale, Food Faith Fitness and More, Hunters of Happiness

Fitting Fitness Into A Busy Schedule

This week was week 3 for those healthy living conferences that I have been participating in. This week's topic was fitting fitness into a busy schedule. I think the most important thing that I have learned and that they emphasized in this conference is to let go of the all or nothing mentality. If you can only fit in a 10 minute work out that day, then get it in, don't be disappointed that you don't have 30 minutes because then the workout may not happen at all.

This conference was very much tailored to busy moms. But I have an blog post that is tailored to the busy working crowd.

I am a guest blogger for a company called Wellness Rebates today and that post is designed for women or men who have a hard time fitting in fitness because of a busy work schedule, so if that's you, you can check that article out here.

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How do you stay fit throughout the day:

• squat or lunge to pick something up
• sit on the floor more and do stretches
• right before you you go to pick something up engage your abs this will help you to use your core muscles more and use proper alignment

If you want to exercise more but to be fit, but not to lose any weight:

• supplement your diet by eating more fat (healthy fats of course)

Arthritis in both knees and hips:

• do gentle exercises to continue to move those joints
• try water exercises to relieve the pain in the joints

Don’t know where to start with exercise:

• use your body weight to exercise so you don’t even have to buy equipment
• example: do squats every hour for just a minute or so on your leg days
• use "walk at home" videos to start out slowly

How to get the best bang for your buck during a workout when you only have 30-60 min:

• adding intervals (HIIT style workouts)
• tabata style workouts
• elevating the heart rate higher than you can elevate it for a long period of time for a short interval
• when doing this with weights, take caution because momentum can take over muscle and that is when injury occurs

I have little kids at home and finding time to exercise seems impossible:

• let go of the all or nothing mentality
• if you can just do 10 minutes 3x throughout the day it is just as good as doing 30 min
• study says those that do this are more likely to exercise!
• try the 7 minute workout app or other apps or online video resources

It’s negative 13 degrees outside and there is snow on the ground and my preferred exercise is running:

• there are so many things you can do to break a sweat just as much as running outside does
• burpees, mountain climbers, etc.

How do you stay motivated with kids and so many sleepless nights:

• you want to feel better and stay energized for your kids, you want to be able to run after them and if you aren't in shape, this will be difficult for you
• the hardest part is always just committing yourself to do it, once you get over that, it will get easier
• there is a huge return on your time investment when you give yourself the chance to exercise
• it is okay to start slow, don’t just start right out with insanity, P90X, or cross fit, give yourself a

Exercise for pregnancy:

• continue doing what you have been doing but discontinue anything that makes you lay on your stomach
• walking is the best exercise for pregnancy
• water aerobics feels great
• find a maternity style yoga class

Starting a routine while you are pregnant if you were sedentary before:

• you can do it but you must start slow
• walking 2-3 times a week and just increase distance slowly and you must carry water

Running while pregnant:

• splinting while running to protect your tummy from the impact (if you have never heard of this visit fit2b.com and learn why this is important)

Interested in starting with the kettlebell:

• you can start out relatively light, maybe 10 pounds
• go somewhere where they can teach you the technique so you can perform the exercises correctly

I have joint hypermobility:

• do more stabilization exercises
• make sure you do things with both arms such as holding a car seat (don't over work one arm and under work the other)
• use cans/ jugs for weights
• use your kids as weights all while focusing on joint stabilization

Best way to build running stamina:

• anytime you back off from running for a while, your mileage decreases
• if you are at 5 miles and then stop running for 2-3 weeks you will probably be back to 3 miles when you start again
• do not push yourself too hard
• definitely be able to run a 5K in 30 minutes then you can start to add a mile every week when training
• if you push yourself too hard you may become injured and set your training back much further

How does exercise change through motherhood:

• it changes a lot, you go from having kids in diapers and not having any time at all to even sleep, to having teenagers and then finding that you've lived a sedentary lifestyle
• start now and make it a choice to exercise and to take that time for yourself even when it seems impossible

Thanks for reading everyone! I appreciate the love and support :)