New York Nanny Center » pregnancy

Yoga Workout for New Moms

Lindsay Bell — Fri, 21 Feb 2014 19:32:59 +0000

Once you have the green light to exercise again after delivery, here’s some great yoga and core moves you can do to ease yourself back in to shape. Remember your body has gone through quite a bit of stress during pregnancy and labor. If you’ve taken the recommended 4 to 6 weeks off after vaginal delivery, you need to allow your body to gently get back to working out.

When your baby is napping or you have an extra 20 minutes, I recommend rolling out your yoga mat or a towel and doing these moves. I personally started doing yoga again around 3.5 weeks post delivery. This routine has helped me work out the kinks in my body from breastfeeding and carrying Timothy Grayson. I also feel more energized after many sleepless nights when I can find some time to stretch my body. Performing these postures will help to strengthen the pelvic floor muscles, core, legs and arms as well.

Rounded Cat:

Rounded Cat

Start on all fours, with your hands under your shoulders and your knees under your hips. Find a neutral spine and take an inhalation. On an exhalation engage your pelvic floor muscles and tuck your tailbone under as you round your back and bring your chin towards your chest. Draw your lower abdominals deep in to your spine. Come back to neutral then repeat 3 to 5 more times. This move will help you reconnect to your core and pelvic floor muscles, while stretching out the spine and back.

Knee To Nose:

knee to nose part 1

Knee to nose part 2

Stay in a rounded cat position. On an inhale draw your right knee towards your nose, then exhale extend the right leg straight back behind you. Repeat 5 times then switch to the other leg. This exercise builds strength in the shoulders, core muscles, hips, thighs and lower back.

Bird Dog:

Bird Dog

From all fours, extend your right arm in front of you at shoulder level and your left leg behind you at hip height. Try and imagine you are balancing a glass of water between your shoulders and on your lower back and keep your body completely steady as you switch sides. Alternate sides 5 more times each and on the last one you can hold each side for 5 to 8 breaths as you engage your core and feel the length from fingers to toes. Bird dog works the core, stabilizes the lower back, and tones your arms and legs.

Kneeling Bow:

Kneeling Bow

I love this next pose to open up my shoulders and chest since I’m breastfeeding all the time. Even new moms who opt to bottle-feed can suffer from rounded shoulders from carrying their newborns. Extend your right arm forward and your left leg straight back. Once you feel steady reach around with your right hand as you bend your left knee and catch the ankle or foot. Bow the leg back as you lift your chest open and breathe deeply. Hold for 5 to 8 breaths then repeat on the other side.

Pigeon Prep and Pigeon:

Pigeon Prep & Pigeon

Pigeon Prep & Pigeon part 2

Pigeon is one of my favorite postures and it’s perfect for new moms. Tension and stress as a mother as well as inactivity can lead to stiff hips and a tight lower back. From all fours slide your right shin forward and parallel to the front of the mat as you lengthen your left leg long behind. Lift your chest and open your heart then move your chest forward and rest on your forearms of forehead. Hold the pose for 8-10 deep breaths and repeat on the left side.

Half Bridge:

Half Bridge

From pigeon on your left side, you can swing your back leg around and lie down. Place both feet flat on the mat hip width apart and lift your hips up. Interlace your hands under your lower back and lengthen the shoulders down away from the ears as you bring your shoulder blades towards each other. Engage your hamstrings, buttock and lower abs. Lower your butt down then lift back up 2 to 3 more times. Each time you lift up, engage your pelvic floor as well.

Try this routine 2 to 3 times a week when you can fit some time in for yourself. Your body, mind and baby will appreciate it!

-Kristin McGee is a fitness professional here in NYC; she a certified yoga and Pilates instructor as well as an ACE certified personal trainer. She is a new mom and loves sharing her fitness and health expertise with the NYC community!

Shower, Shower

Alison Gore — Mon, 05 Aug 2013 17:43:10 +0000

It was a showery baby shower in Toledo, Ohio this past Saturday afternoon. I drove through what seemed like a monsoon with a friend only to arrive and have to carry myself and gifts through the rain. Practically felt a few sprinkles inside as I looked up through the ceiling windows… there was quite a storm brewing. The party had a “Where the Wild Things Are” theme. Decorations included a poster drawn by an art teacher hanging on the mantle and a wooden boat skillfully carved by Grandpa (filled with children’s books brought by guests to start baby’s collection). As the shower ended, guests were invited to my friend’s house for an after-barbecue and she was alerted that the male companions had to be rescued from the local watering hole as their golf game was cancelled due to the elements. Back at the house we were greeted by a fallen tree that ended up on the neighbor’s roof. Oh, the bad timing. However, she barreled through all the obstacles that day with her high energy, determination and hard work as a gracious hostess to all her guests. The shower was soggy, but a success nonetheless!

-Mama Bell

P.S. The food was delicious.

The Art of Juggling

Alison Gore — Wed, 27 Mar 2013 14:23:30 +0000

Sorry I have been M.I.A. as of late; this is my first blog post-pregnancy and life has been a little hectic! I cannot believe how consumed I am with love for these two little beings that I’ve nicknamed “pumpkin” and “angel.” Now I cannot imagine life without them.

I’ve titled this blog “The Art of Juggling” for many reasons. One being, my house now resembles a small circus, but I have to say I couldn’t be happier. My days are a merry-go-round of feedings, burpings, and changing diapers mixed with lots of cuddling, kisses, and no sleep.

Another juggling example occurred this morning. I have to say, I was pretty proud of myself. I was pumping while checking email, eating a bowl of cereal and rocking my two angels in their rock n’ plays with my feet. Who’s impressed?! To note: rock plays are a godsend for all those expectant mothers out there.

Our lucky lil’ charms!

Other daily tasks include chores and making sure I still feel human by washing my face, brushing my teeth, and changing into clothes that are not pajamas. Hey, I have to maintain some humility. I’ve also learned it is extremely important to make time for your partner. I’ve made it a priority to make sure I tell my husband every night that I love him and schedule those biweekly date nights.

I still have lots to learn, but have been taking each day as it comes- again, as they say, “baby steps”.

-Courtney has been a part of LLD since nearly the beginning, she has babysat for over 5 years with our troupe & is a new mom. Courtney is LLD founder’s sister & lives in New Jersey with her husband.

The Diaper Diaries: Week One

Alison Gore — Mon, 04 Mar 2013 15:50:23 +0000

My stubborn grandbabies entered the world via C-section despite my daughter’s desire to have a natural delivery. Thirty minutes before the unanticipated surgery I was called to the hospital. So in the cold,30 mph Manhattan winds, one of my daughters and I ran across the Upper East Side to be by another daughter’s side before she was wheeled away into the delivery room. We sat in the waiting room filled with tears both of joy and fear. Forty minutes later, we received a picture from Daddy with the two most precious faces you would ever want to see. Friends were asking me, “Aren’t you excited to be a grandparent?” Just the idea of that “G” word was surreal. But now as I look at and hold the babies it’s a mixture of feelings from the many memories of my children’s childhoods and the thoughts of my grandchildren’s futures. Actually holding them I never want to let them go.

Love seeing these lil’ darlings every day!

So as I embark on this journey of grandmotherhood, housekeeper and all around know-it-all, I’ll be journaling my experiences in my blog. I hope you enjoy The Diaper Diaries.

Signed,

The extra set of eyes, ears & hands

She’s Here!

Alison Gore — Wed, 27 Feb 2013 13:50:44 +0000

For months, I’ve been sharing my pregnancy journey with you….today I am happy to tell you that five weeks ago I had a perfect, gorgeous, amazing baby girl!!!

Of course, that’s my completely objective opinion. Right now I’m on maternity leave and enjoying every minute! I don’t care that I usually don’t shower until noon because I’m too busy feeding, bathing, playing and talking with my baby. It doesn’t matter that I am usually covered with spit up, rarely put on make up and haven’t worn much besides leggings and nursing tanks for weeks. I am happy! So, the other day when I started worrying that I should be preparing to go back to work and brainstorming for my next endeavor, I stopped. I reminded myself that this time is precious and will go by so fast. I will never have it back. There will always be another project, but there will never be another newborn time in my daughter’s life. I don’t want to miss a minute! So, if you’ll excuse me, I have to go play with my daughter.

–Jolynn Baca Jaekel has been a fitness professional for more than a decade, and is expecting her first child with husband Rob in January. She has joined forces with Lucky Lil’ Darlings to bring NY moms a weekly workout class with on-site childcare, intenSati for Mommies. Check out Jolynn’s class blog for more information on her classes and transition into motherhood!

-Photo by Amy Cannon Photography

Right Around the Corner

Alison Gore — Tue, 05 Feb 2013 15:18:07 +0000

Mommy hood is right around the corner. I’m almost 36 weeks…and still pregnant! Every day I’m looking for signs of labor; contractions, trickling of water, and some other things that I’ll refrain from mentioning. Not complaining at all, but I always thought that I’d have the babies at 36 weeks, so we will see! Although, I should look at some of my multiples mom coworkers as examples; both had their babies at almost 38 weeks.

I’ll be honest, things are getting tough; my waddle has turned into a slow shuffle. I think I’ve been handling my twin pregnancy very well; doing chores around the house, running errands, and even commuting into the city. The last couples of weeks I’ve made a point to take it easy, spending most of my days on the couch with my laptop, fortunate to be allowed to work from home.

36 weeks and ready to be a mom!

As I enter the final days/weeks of my pregnancy, I’ve had a lot of time to reflect on how I’ve handled things, and what I would have done different. I do wish I would have taken a multiples birthing class; but of course I thought it was too much money. It would have been nice to feel a little more prepared, for my sake, and definitely for my husband’s! I also wish I would have stuck to my weekly yoga routine which I lost during my first trimester due to all-day nausea. So for all those moms-to-be, those are a few words of wisdom.

P.S. My husband told me he has a feeling I’m going to go into labor today so he’s working from home…any bets??

-Courtney has been a part of LLD since nearly the beginning, she has babysat for over 5 years with our troupe & now she is expecting her own lil’ ones. Courtney is LLD founder’s sister & lives in New Jersey with her husband.

Prenatal Workout Take 2

Alison Gore — Tue, 29 Jan 2013 17:09:36 +0000

We recently did a post on the benefits of exercising while pregnant and we’re back with a few more of the top exercises for pregnant moms from Kendra Fitzgerald, the founder of Barefoot Tiger! Before you start exercising, it’s important to be aware of these exercise tips and reminders to avoid injury as you approach your 3rd trimester:

Focus on low resistance, high repetition exercises for the major muscle groups (i.e. chest, upper back, and legs), decreasing external weight used as you progress each week.
Strengthening your upper back muscles is key to keeping good posture and counteracting the ‘forward’ weight of your growing belly and breasts. It will also help calm your achy upper back!
It’s important not to hold your breath, as this can spike your blood pressure quickly. Keep your breaths long and smooth.
Alignment and balance are key when exercising because of the change in your center of gravity. Move slowly and deliberately.
Avoid laying flat on your back for any exercise for longer than 60 to 90 seconds. How do you adjust for this? Incline chest presses on a stability ball with your hips slightly lifted or on the floor are perfect!
Keep your body temperature in a normal level, avoiding hot and humid workout conditions. Drink plenty of water.
If you experience any bleeding, headache, chest pain, severe fatigue or severe calf pain, you should stop the exercise and refer to you medical professional.

While keeping these safety tips in mind, try out these exercises!

Abdominal squeezes

Keeping your core active and engaged is key to lower back pain relief and recovery after giving birth. By contracting your transverse abdominals – the corset core muscles – you’ll not only keep your belly muscles toned, you’ll also keep them from separating as your belly grows (also called diastsis recti) and have an easier time getting your stomach back after baby!

How to do it: Sit on a stability ball or in a comfortable chair. As you breath in, let your belly expand forward. As you exhale, draw your navel toward your spine and lift the pelvic floor muscles (Kegels!). Imagine hugging your baby with your abdominals each time you exhale. Inhale and release the squeeze, squeeze the muscles back as you exhale. Repeat 20-30 times.

Bird Stance

This exercise works both abdominal tone and back-body strength. It’s also great for maintaining balance.

How to do it: Still on all fours, extend your right leg back to hip height. Engage your core and lift the opposite (left) arm toward the wall in front of you. Hold here for 5 breaths, lightly contracting your navel toward your spine to keep your balance. Repeat on the other side.

Half Bird Stance

For more of a challenge, as you’re in this position sweep your left arm in an arc to your hip as you exhale, returning overhead on the inhale. Repeat 10-15 times, then change to the next side.

Full Bird Stance

Kendra Fitzgerald is the Founder of Barefoot Tiger (www.barefoottiger.com), an in-home personal training, yoga, pilates, nutrition and massage therapy company in New York City. She and her staff of 15 trainers, teachers and therapists teach regularly around the city, and now you can join them for classes at their newly opened studio in Midtown Manhattan!

Showering Wishes for Babies

Alison Gore — Mon, 21 Jan 2013 14:41:29 +0000

Over the holidays we had a shower for my daughter who is expecting twins. I love planning events such as this, but unfortunately cannot so easily pick a convenient date for everyone. Since all the kids live on the east coast, events are planned around vacations and holidays when they all come home to Ohio. Two days before Christmas was not the ideal shower date for me or guests. Nonetheless, the shower was a hit. Pink and white were the color palate, and cupcakes were the theme.

Loved getting everyone together to celebrate!

Thanks to Google I found how to make diaper cakes and cupcake centerpieces. Boy have diaper prices gone up since I had to use them! Cupcake cookie favors adorned the tables and there were tons of cupcakes on the dessert table. (Thanks again Rose!). I took apart the red and green Christmas tree at the venue and redecorated it in pink and white. My daughter and I turned Christmas bulbs into really cute baby rattle ornaments, and I used her Precious Moments’ dolls as ornaments too. The food was great and so was the company. We were both so appreciative of the great turnout and it was so nice to see everyone. She has some very special friends from her childhood that not only came to the shower but also traveled quite a distance to her wedding last fall.

So many wonderful family members and friends came to show their love

Thanks to all of you for showering my future grand babies with some lovely things to start their new lives .

-Mama Bell

The Home Stretch!

Alison Gore — Tue, 15 Jan 2013 14:54:50 +0000

So I’ve entered what I’ve dubbed “the home stretch”, if you haven’t guessed it’s the last leg of pregnancy. I’m 32 ½ weeks and going strong…well except for a few things. Forget the 8 hours of sleep a night…I’m lucky if I can sleep 3 solid. As my belly grows, my comfort and sleep decreases. I sleep with a lovely pillow friend called Snoogle, but even he can’t cut it these days. I’ve tried the right side, the left side, and have been propped myself up with 4-5 pillows…and nada. I figure this is my training for sleepless nights, although it would be nice to relax these last few weeks.

The best part of the home stretch? Baby showers!

I’ve also been constantly wondering when my water might break, so I’m moving around very cautiously these days in order to avoid an early rupture. I’m at least trying to avoid this, but the babies have been moving around like crazy these days! I can’t imagine the limited space in there; they’re probably fighting for room! I had a growth scan today and it went very well, my doctor said I’m progressing great and that I’m a perfect candidate for delivering naturally. I have to tell you, I was leaning towards the c-section, just to make sure the babies came out quickly and safely, but since I’ve been getting good feedback, I think I might give natural delivery a whirl.

The only thing that makes me hesitant is the fact that I haven’t taken any childbirth classes. My doctor explained that since I’m having twins, most classes aren’t catered towards multiples- although I do know a couple people who have taken multiple specific classes and have raved about them. Now, of course, it’s a little late in the game for me to register because soon enough it will be a bit difficult to get around. I’m sure at the time of labor, I’m not going to remember anything and just listen to what the doctor and nurses tell me to do.

Who knows, maybe at the time of my next blog, I’ll be a mommy!!

-Photos provided by Alita Perez

Can I Exercise While I’m Pregnant?

Alison Gore — Thu, 03 Jan 2013 16:27:40 +0000

A lot of new moms wonder if they should exercise while pregnant and what kind of exercises and stretches are best for the health of both mom and baby. We asked Kendra Fitzgerald, founder of Barefoot Tiger for some prenatal exercise tips and here’s what she suggested!

You want the very best for your new baby, and exercise during pregnancy is one of the best ways you can contribute to your baby’s health, and your own! Knowing what exercises to do, and what to avoid, can be challenging. We’re here to help! There are a few modifications to make, and with a little guidance, you can stay active throughout your entire pregnancy – and actually improve your recovery after giving birth.

Exercise is important for new moms for so many reasons. It can help you build the strength you will need for the last few months of pregnancy, for labor, and the demands of taking care of a newborn. Maintaining strength during your pregnancy can also help you ‘get your body back’ more quickly after pregnancy. And most importantly, exercising during pregnancy can help your baby have a normal birthweight, enhance placental growth and function, and lower the risk for gestational diabetes and pre-eclampsia.

As you reach the 3rd trimester of your pregnancy, there are a few key items to keep in mind:

- Focus on low resistance, high repetition exercises for the major muscle groups (i.e. chest, upper back, and legs), decreasing external weight used as you progress each week.
Strengthening your upper back muscles is key to keeping good posture and counteracting the ‘forward’ weight of your growing belly and breasts. It will also help calm your achy upper back!
It’s important not to hold your breath, as this can spike your blood pressure quickly. Keep your breaths long and smooth.
Alignment and balance are key when exercising because of the change in your center of gravity. Move slowly and deliberately.
Avoid laying flat on your back for any exercise for longer than 60 to 90 seconds. How do you adjust for this? Incline chest presses on a stability ball with your hips slightly lifted or on the floor are perfect!
Keep your body temperature in a normal level, avoiding hot and humid workout conditions. Drink plenty of water.
If you experience any bleeding, headache, chest pain, severe fatigue or severe calf pain, you should stop the exercise and refer to you medical professional.

And now for the fun stuff! Here are some exercise and stretching tips to keep you in shape!

Cat Cow

A yoga move, it can help you keep the spine fluid and the upper and lower back muscles lengthened and toned.

Step 1

How to do it: On all fours, inhale and lift your gaze and chest toward the ceiling, dropping your belly toward the floor. As you exhale, tuck your toes, round your back and tuck your pelvis, drawing your navel slightly in. Repeat with fluid breath, for about 10 breaths.

Step 2

Stretches

- Figure 4 - One of the best stretches you can do! You know how your hips feel tight and achy? Maybe your lower back is sore too. This will work wonders for you!

How to do it: Sitting on your mat and leaning back, cross your right ankle over your left knee and bring the bottom foot flat to the floor so your right leg is in a figure-4. Sit up tall, moving your pelvis forward and lifting your chest. Move your knee from side to side to find that sweet stretching spot in your outer hip. It should feel like a pretty big stretch (and really good!) The pelvis muscles can become tight as your pelvis stretches and opens as you get closer to your due date. This stretch can relieve a lot of lower back and hip pain you may be experiencing.

As long as you have clearance from your OB-GYN to exercise, you are good to go! If you were already active before getting pregnant, it’s likely you can continue your program while you are pregnant, with slight modifications to the intensity as you progress through your pregnancy. No matter your exercise history, you should continue to discuss your exercise program with your physician.

Kendra Fitzgerald is the Founder of Barefoot Tiger, an in-home personal training, yoga, pilates, nutrition and massage therapy company in New York City. She and her staff of 15 trainers, teachers and therapists teach regularly around the city, and now you can join them for classes at their newly opened studio in Midtown Manhattan!