Submitted by Certified Bella Bellies Instructor, Maria Gianni

I clearly remember my first birth, as if it was yesterday, making me a testament to the fact that not everyone has "birth amnesia"! My long labor was worth it...the tears of frustration and pain, quickly turned to tears of joy when my baby was placed in my arms, and that is a moment I, forever, want to hold onto.
What I would like to forget is the pain I experienced from a third grade episiotomy and a deep, diastasis recti which spread 5 inches across my abdomen.

As a certified personal trainer and exercise physiologist, I enjoyed my traditional exercise routine. But two years after the birth of my first child, I still had occasional, leaky urine and (despite not being pregnant) a tummy-bulge. I asked my OB/GYN to please refer a fitness professional who could help. Without any hesitation, she referred me to Annie Martens/Bella Bellies. This Upper East Side Gal laughed out-loud when told her practice was in Hoboken, NJ. "REALLY- New Jersey?!" Following the exclamation, I phrased the question "Who is here in the city?" In a solemn voice and calm demeanor (much unlike mine) my Doctor informed me she (personally) lived in New Jersey (opps) and took Annie's prenatal classes at Bella Bellies. Okay, okay, I was SOLD on Annie...but NOT the commute to New Jersey. Fortunately, the commute was one I did not need to make, because Annie offered home visits and (even better) my baby/toddler was welcome to the training sessions.

That elation was dulled when I realized I had to call Annie, whom I did not know, and disclose information about my weakened pelvic floor and abdominals. On the phone, I found myself lacking the ability to articulate anything beyond hello. To give you an idea, my phone call went a little-something like this:
"Hello this is Annie speaking."
"Hello my name is Maria and I have a,a,a problem...sometimes I have to run to the potty...and, and my tummy hangs out...yeah, I think my potty trained two year old has more control than I do (insert nervous laughter)." I kid you not, as I fumbled with my words THAT is what I blurted out, AND (believe it or not) I breathed a sigh of relief JUST to have said it. Without any delay, Annie helped me find my words and finish my sentences. For once, I felt understood and was comforted by the fact that, with a lot of hard work, I could easily heal my core. The hard work paid off! After 5 sessions in my home with my baby, I felt like a different, better woman and I LEARNED so much.

Next comes the second part of this story...becoming a pre/postnatal instructor. A typcial mom's night out comes with a few glasses (or more) of wine, and humor poking at the world's best (and one of the worst) kept secrets...your postpartum body. But following my training sessions, I found myself speaking candindly about my exercise program. The talk centered on diastiasis recti, kegels exercises, the transverse abdmonus muscle. My fellow moms were so intigued that there was absolute, jaw-dropping silence AND no one looked at their black berry/i-phone. This sustained lack of movement and lack of interruption was, and is, a first for our group.

A few days later the same group of ladies sat around my kitchen table venting about "being put on Annie's personal training wait-list." This was the lead into a request, on my friends behalf, for me (the exercise physiologist and certified trainer) to begin teaching postnatal exercise. Initally, I thought "WHAT HAVE I DONE!" I had nooo idea how to talk about these "things," unless I had a few glasses of wine, which is not AT ALL CONDUSIVE to exercise. So, I said "no" to their requests and "no" to their bribes...

But after long consideration, and some soul searching, I decided to expand my profession and attend the Bella Bellies Teacher Training. From first hand experience as a fitness professional and mother, I knew the method worked, and I knew (having been through it myself) that I could easily relate.

Bella Bellies postnatal teacher training was an intense course, but one that is well-respected, and in my opinion, the most thorough maternal training offered. After attending the training, I now share what I have learned by teaching private Bella Bellies Exercises at womens residence in the Upper East Side. I love my job, and look forward to the work I do. From a first hand experience, I teach woman how to exercise to "get their belly back" and tighten their core to prevent pelvic floor strain.

My name is Maria Gianni and I live and work as Bella Bellies Instructor in Manhattan's Upper East Side. I am available to train, by emailing: maria@bellabellies.com

To learn more about Bella Bellies Teacher Training go to: www.bellabellies.com/teacher-training

Submitted By Certified Bella Bellies Instructor Eun Young Kim

Did you know that there have been over 19,000 studies done to research the health impact of coffee?

How does one go about filtering through those studies to show which one is good, valid, worth sharing and believing? Most of us will read just enough to get the answer that we are looking for. Healthy!? Sounds great to me!

I have a strong belief for staying as close to nature as possible with everything we do. However, I also believe that science has an important place in our health, environment, and lifestyle. It is very challenging to find the perfect combination of both. Another component is the individual – their genes, lifestyle, emotion, mindfulness, etc. I believe tapping into the individual is the first and key component of any decision or debate when it comes to our health.

So why am I getting philosophical about coffee?

It has played a near and dear relationship in my life since… oh about senior year in college when I started falling asleep in my 2pm classes and then continues into my career when I just had to find every job that for some reason I would have to rise at some time between 4:30am and 5:30am to start my commute or start work and finally being blessed with that second child who wanted to defy every philosophy I strongly believed in on how to get a baby to sleep through the night.

I loved (and still love) coffee! But is it REALLY healthy for us…..for me?

Diving into research and reading articles here and there, I found an overwhelming amount of research for the positive effects of coffee drinking. However, in the end no matter what I read, I questioned the positive health effect it had on me personally. It did not help that my favorite way to have it was “cream and sugar please” or “yum mocha!” So just under 3 years ago (once my youngest son decided to sleep through the night) I began my journey of trying to get rid of coffee.

First step, lets get rid of the sugar and limit the mochas. That was not so hard; however, I needed a lot of cream. Then I started to eliminate dairy (that is another post). I finally found Coconut Half and Half. All set!

Or was I?

Throughout trying different “healthier” ways to enjoy my coffee habit and not feel so guilty about it, I learned how coffee is one of the most heavily sprayed crops. Oh yum, let’s drink a cup of chemicals and pesticides. As a result, I went organic. As you see this leaves me to only making coffee at home or stopping in my local Whole Foods. So I will admit to cheating and reverting back to old ways from time to time just to get my java fix.

I still did not like the fact that, I felt like I needed coffee. Throughout the three years of experimenting with healthier ways to enjoy my coffee and get the most health benefits from it, I would occasionally torture myself and try to give it up. It was not until a little over a year ago that I was able to give it up for a full month and then just go back to it occasionally.

What was different?

I was ready to really commit to kicking some bad food habits. (Yes, I am human and I have some not so good vices that would get mixed in-between the greens and fruit.) I addressed my addiction to sugar and my sensitivity to wheat and gluten.

When I am on track with my good choices – keeping the good stuff in and eliminating the foods that don’t work for me, you will rarely see me with a cup of coffee. Instead, you will see me with hot tea or water. I do still love coffee and do believe when organic and without sugar it has health benefits. I still enjoy my cup of coffee and will admit to sneaking in those seasonal latte’s; however, I don’t need it. I enjoy it instead.

So my point…. There are foods and habits that we can read are healthy or unhealthy. Read up and educate yourself; however, when the time is right, take a look at how the food or habit plays a role in your life.

Is it good for YOU?

A little more on coffee (caffeine) specifically during pregnancy and in early motherhood?
So, we all have heard from doctors, midwives, family, friends and other people who generally love to offer advice when they see a glowing pregnant lady that one should limit the caffeine intake whilst pregnant. But, why? Simply put, because caffeine, acts as a stimulant and a diuretic - it does cross the placenta to the fetus, although the effects of high caffeine intake on miscarriage / intrauterine growth restriction are inconclusive at this time.

People do have differing sensitivity to caffeine, but to more or lesser degree, ingesting caffeine will make you feel more alert and increase your heart rate and it may increase your blood pressure. And heart rate and blood pressure are of course, two of the key things we are keeping a close eye on especially for a pregnant lady, and even more so, for a pregnant lady engaging in a little physical workout. Then, as a diuretic, though mild, it can lead to more frequent urination and therefore put you at higher risk of dehydration; and proper hydration is oh so important for fighting fatigue, constipation, preventing preterm labor....

With pregnancy induced insomnia experienced by many and the increase in bathroom trips experienced by all pregnant ladies, it is wise to avoid factors that may even further up your chances of having to battle with these factors.

And what about for the nursing mom?
Caffeine does infiltrate the breast milk also, although the levels are quite low. However, one of the top recommendations for breastfeeding moms is to keep well hydrated - to help maintain the milk supply. The stimulating effects of coffee, whilst potentially providing an initial ‘pick me up’, can also trigger feelings of anxiety and tension - and with a newborn / baby to care for, often with a dose of sleep deprivation mixed in, you want to create an environment and diet that will allow you to feel as relaxed and calm as possible.

There is no hard number to follow when it comes to what is an “acceptable” daily consumption of caffeine during pregnancy. It varies somewhere between 150mg - 300mg (ACOG calls 200mg a day a “moderate” consumption of caffeine). One shot of espresso contains about 100mg and a cup of the beloved Starbucks tall brewed coffee will pretty much put you at the upper limit. Add in any other sources of caffeine such as chocolate, tea, energy drinks and it’s easy to go over this limit.

So what did I do during my pregnancy?

I found that the sensory effect of just smelling the coffee often gave me the boost I needed - so I stuck with decaf. I also dabbled a bit more with different teas. On other days, I indulged in dark chocolate. And I learnt to savor each bite / sip.

- Mary and Eun-Young, Gaia Fit./ http://www.gaiafit.com/