Additional Websites for Hillcrest Hospital

• Hillcrest's Level III Neonatology (NICU)
• https://my.clevelandclinic.org/childrens-hospital/specialties-services/departments-centers/neonatology.aspx
• https://my.clevelandclinic.org/locations_directions/regional-locations/hillcrest-hospital/specialties/nicu.aspx

• Online Tour of Neonatology (NICU)
• http://www.clevelandclinic.org/lp/hillcrest-nicu/default.aspx

• Women's Services Page at Cleveland Clinic's Hillcrest Hospital
• http://my.clevelandclinic.org/locations_directions/regional-locations/hillcrest-hospital/specialties/women-services.aspx#childbirthed

• Photography Center at Hillcrest Hospital
• http://www.mom365.com/babyphotography/OH/Hillcrest-Hospital

• Tour of Birthing and Postpartum Unit
• Phone Number to Call to Schedule a Tour of the Birthing Center: (free
• 440.312.4647
• ask for Kerry Hannon

• In Support of Women Boutique at North Campus:
• In Support of Women Retail Boutique is committed to supporting breastfeeding mothers by providing breast pumps and accessories along with certified lactation consultation and support groups for stay at home & working mothers.
• 6777 Mayfield Road (Hillcrest North Campus), Mayfield Heights, Ohio 44124
• Phone Number: 440.312.0267
• Email: insupportofwomen@ccf.org
• Store Hours; Monday - Friday, 10 a.m. - 2 p.m.
• Free delivery to your hospital room during boutique hours

• Speaking of Women's Health Program:
• Speaking of Women's Health, a program designed to educate women about health, well-being and personal safety for themselves and their families.
• To learn more, visit www.speakingofwomenshealth.com
• Call 888.641.3024.

• Cleveland Cord Blood Bank:
• Hillcrest Hospital, a Cleveland Clinic hospital, is one of two birthing centers in Ohio to give new parents the opportunity to contribute their newborn baby’s cord blood to the Cleveland Cord Blood Center (CCBC) – Ohio’s first and only public cord blood bank.
• With approximately 3600 births each year, Hillcrest Hospital is expected to boost the number of cord blood stem cell units that will ultimately be distributed to help treat leukemia and other blood-borne diseases, as well as support research efforts.
• By donating your child’s cord blood you are providing the lifesaving opportunity for someone else. The process of cord blood donation for expectant parents is safe for both mother and child. At the hospital, you will be asked to complete appropriate paperwork to indicate your consent. After your baby is born, the cord blood will be collected by your doctor, along with the delivery of the afterbirth. If you do not choose to donate your newborn's umbilical cord blood, it will be discarded.
• For further information, please visit CCBC's website, www.clevelandcordblood.org or call 216.896.0360.

• Link to Sign-up for the Parenting E-Connection:
• Newsletter from Cleveland Clinic Hospitals (Hillcrest, Fairview, Lakewood & Medina)
• https://my.clevelandclinic.org/locations_directions/regional-locations/hillcrest-hospital/specialties/parenting-connection-enews.aspx

• How Contact a Patient at Hillcrest Hospital Via Phone:
• To contact a patient, call 440-312-3066
• Provide operator with first and last name

•  Cleveland Clinic's, Hillcrest Hospital, Frequently Asked Question Page:
• http://my.clevelandclinic.org/ob_gyn/obstetrics/hillcrest_hospital_birthing_center.aspx#1

• Lactation Support Phone Number for Hillcrest Hospital:
• Lactation Consultant Service at Hillcrest Hospital: 440.312.5332

• Online Thank a Nurse Card Program w/Cleveland Clinic:
• http://my.clevelandclinic.org/webcontact/NurseGreetingCard.aspx?refUrl=http://my.clevelandclinic.org/locations_directions/regional-locations/hillcrest-hospital/welcome.aspx

• Information Link on Frequently Asked Questions, Lactation Support, Newborn Care and Postpartum Depression Provided By Cleveland Clinic:
• http://my.clevelandclinic.org/ob_gyn/obstetrics/Lactation_Services.aspx
• Cleveland Clinic's Talk w/ a Health Educator Online:
• http://my.clevelandclinic.org/health/Health_Chat.aspx
• This free service is available Monday through Friday, 10 am to 1:30 pm EST (except holidays).Click the button below to begin your chat.

The Hospital Checklist

By Bella Bellies Owner Anne Martens

Here is a list I comprised based on my experience as a Mother, Doula & Child Birth Educator.
The items below are not all necessary, pick and choose what is most appropriate for you.

Papers

• Registration Papers Requested by Hospital for Admittance
• Ask health care provider and also, inquire about during hospital tour
• Papers Photo Copied By Health Care Provider from Patient Chart
• If your health care providers requests you to carry this information around
• Insurance Card for Mom
• Insurance Card for Dad / Assisting Partner
• Just in Case
• Insurance Card for Baby
• Or other paper work required from your insurance company and hospital
• Photo ID for Mom
• Photo ID for Dad / Assisting Partner(s)
• Birthing Plan, Postpartum (relates to Mom) Care Plan & Postnatal (relates to Baby) Care Plan
• Bring several copies, for all the:
•  health care providers over-seeing your care and baby's care
•  for all the nurses over-seeing your care and baby's care
• possible student nurses over-seeing your care and baby's care 
• possible interns / residents over-seeing your care and baby's care
• List of Phone Numbers for Family, Friends & Postpartum Support to Call When Baby is Born
• Consider bringing two sheets, one for you and one for your partner
• If you have a postpartum doula or baby nurse ensure their information is on the sheet
• If not using a cell-phone, or not permitted to in the hospital, bring a pre-paid phone card
• List of Helpers for the Home
• Examples would include trusted individuals to care for your pets, garden, mail and other household concerns
• Name and Contact Information for Your Baby’s Pediatrician
• Also, bring any necessary paper work your baby’s pediatrician requests
• Name and Contact Information for Your Primary Care Physician You Will be Released to After Your Postpartum Follow-Up Appointment with your Midwife / Ob-Gyn / Nurse Practitioner Postpartum
• A Timer for Timing Contractions and Scrap Paper For Documenting
• Optional, only do this if comforting to you
• Labor & Delivery Book Provided to You in Child Birth Education Class
• Optional, if it is comforting to you
• Baby Book
• To put Mom’s, Dad's and Baby's Hospital Bands into, Baby's first foot prints, Baby's first hand prints, Baby's birth chart, Baby's AGAR , Date and Time of Baby's Birth,  and Signatures of Loved Ones Who Visited Mom & Baby in Hospital (you can request no visitors)
• Book, Magazine or Cards for Early Labor

Electronics

• Hand Held Fan

• Music
• Head phones for music

• Only bring if comforting
• Cell Phone
• Cell Phone Charger

• Camera
• Consider an extra memory card for camera
• Consider extra batteries for camera
• Any labor support tools that are electronic such as massage instruments
• Consider bringing extra batteries
•  Breast Pump; Although the Hospital Usually Provides One
• However, if you have a favorite breast pump bring it along with the charger
• Or, if you would like support from the hospital staff on how to use your specific breast pump bring it along

 Toiletries

• It is often expected for ones partner to stay for labor, birth and postpartum. Ensure your partner reads through this check list too and brings his / her necessities.
• Eye Glasses and / or Contact Lenses & Lense Solution
• Lip Moisturizer
• Lips Tend to be Dry During Labor
• Hair Bands, Hair Ties or Barrettes
• Tooth Brushes
• Enough for a long hospital stay
• Tooth Paste
• Dental Floss
• Mouth Wash
• Have Tooth Brush, Tooth Paste, Dental Floss and Mouth Wash available for labor too –sometimes this is refreshing, depending on the woman
• Common during labor for the laboring woman’s smell to become very acute. Therefore, her partners smell (breath and body) should be fresh
• Possibly a Hair Dryer
• Massage Lotion for Labor Comfort and Postpartum Comfort
• If you are sensitive to toilet paper, bring your own
• Dermo-blast ®, with the red cap or other pain management medication your health care provider approves of
• Usually hospital provides one for you
• Tucks pads or witch hazel for swollen hemorrhoids
• Usually the hospital provides some for you
• Ice packs for swollen vaginal & rectal area
• Usually the hospital provides some for you
• Heat pads for a swore belly (postpartum) and back (labor and postpartum)
• Ice packs for chest and back (labor)
• Nipple Cream, Laninosh ® tends to be popular
• Breast Pads

Clothing / Footing

• It is expected for ones partner to stay for labor, birth and postpartum. Ensure your partner reads through this check list and brings his / her necessities.
• Leave at Home Anything You Do Not Want Permanently Stained
• Socks  (you feel comfortable throwing out), 7-10 pairs
• Slippers with a Skid Proof Surface on the Bottom
• Heavy Socks if Feet Become Cold
• 1-2 Flip Flops 
• One Pair for the Shower
• One Pair for Slippers
• Bathing Suit for Birthing Tub (if a tub is available)
• You May Also Consider the Medela **Black** Sports, Nursing Bra for the Birth Tub
• Robe or Night Gown That Opens in the Front
• May be stained during labor and postpartum, consider a dark color
• May consider one for labor and one for postpartum
• Sweater that Opens in the Front
• May be stained during labor and postpartum, consider a dark color
• May consider one for labor and one for postpartum
• If you are sensitive to towels and products used to wash towels, you may consider bringing your own towel(s)
• Typically, you can notify the hospital staff of your sensitivities and they can accommodate
• If you are sensitive to bed sheets and products used to wash bed sheet, you may consider bringing you own bed sheets
• Typically, you can notify the hospital staff of your sensitivities and they can accommodate
• 7-10 pairs of cotton underwear you do not mind throwing out
• Large enough to manage a swollen tummy & a maxi pad
• You may consider breathable, mesh underwear
• Avoid nylon underwear
• You may consider a change of clothes for the day(s) you are in the hospital, although the hospital does provide you with a gown
• A change of clothes, may make you feel refreshed
• Select dark clothes
• Select clothes that will provide for a pregnant / swollen belly
• Select clothes you do not mind staining
• You may consider bringing nursing bras for your stay in the hospital
• You may consider bringing 3-5 nursing tanks for your stay in the hospital, in place of nursing bras
• If you are interested in wrapping your abdomen, rib cage or hips postpartum, bring your support belt / wrappings
• Clothes to wear home
• Your belly is swollen postpartum, so you may consider wearing your maternity clothing postpartum
• Shoes to wear home
• It is common for women’s feet to swell slightly postpartum, especially if they have had additional IV fluids
• Consider selecting shoes such as flip flops that have space
• Clothes you would like your baby photographed in for newborn pictures
• Common for the hospital to have an on-site photographer. In the days following baby’s birth, this photographer will photograph your newborn baby (usually, with your permission).
• Most parents are comfortable with the clothing provided on behalf of the hospital, but if you would prefer a different outfit bring that along
• Remember baby will have his / her umbilical cord stub
• Clothes to bring baby home in
• Remember baby will have his / her umbilical cord stub
• Hat for baby to come home in
• Sometimes the hospital will provide you with a cap
• Blankets for baby to come home with 

Comforting Measures for Labor Not Already Mentioned

•  Snacks for mom (if allowed) and for mom’s support partner

• Hot Rice Sock or Heating Pad
• Rolling Pin or Tennis Ball for Back Ache
• Ear Plugs, hospitals are loud
• Aromatherapy Scents (Light Scents)
• Home Pillow, with a Distinct Pattern (may become stained)
• Home Blanket (may become stained)
• Sentimental Items that Bring Mom Comfort
• Focal Point
• Favorite Picture, Family Picture or Ultra Sound
• Fitness/Birth Ball
• Cold Wipes for the Forehead

Other Items / Points to Consider

• Bubbly Cider for Celebrating
• Extra Bag for All the Hospital Goodies You May Receive
• Leave at Home Jewelry and Expensive Items
• You May Consider Leaving at Home Your Ring(s) as it is common for the hands to swell postpartum
• Leave at Home Lots of Cash or Valuables
• If you do not want to bring your own snacks,  you may consider quarters or dollar bills for snacks from the vending machine when the cafeteria closes.
• For the drive to the hospital, you may consider a large plastic bag or inexpensive, plastic shower curtain, against the car seat and a towel, in the **rare** event you water breaks during your car ride to the hospital
• On your bed at home, you may consider placing a shower curtain or mattress protection underneath your fitted sheet in the **rare** event your water breaks while you are resting on your bed
• Gifts for the Nurses, maybe a box of chocolates, this is not expected of you
• Once in the hospital, Consider Requesting  Bags for Vomiting or Bring Your Own, just as a precautionary measure
• If you would like baby to bottle feed from a particular bottle, bring those bottles along
• **Have your car seat installed and ready for baby**

Here is a great link from the Cleveland Clinic: http://my.clevelandclinic.org/Documents/OB_GYN/Pack%201.pdf

Quick Healthy Snack!

A chick pea (aka garbanzo bean) is a 7,500 year old  bean that is an excellent source of protein and fiber. Chick peas are the base / primary ingredient for hummus.  Mixed with garlic and olive oil it becomes not only a benefit to your heart, but also for your brain. Hummus is one of my favorite go-to snacks because it is not only healthy (especially used as a dipping for veggies) but, inexpensive to purchase or make as well as a quick & easy snack for myself and my family.

Check out this recipe

http://www.realsimple.com/food-recipes/browse-all-recipes/five-minute-hummus-recipe-00000000033800/index.html

10 tips; What Every Woman Should Know About Her Pelvic Floor Prior to Giving Birth

Okay, so this is a quick post. I have a few minutes to write before I drive my daughter off to her summer camp! Yikes!

I just read another blog post on core rehabilitation, written by a fitness specialist, in which it mentions vaginal child birth and inevitable, irreversible damage to the pelvic floor. Ugh...another. To those perpetuating this topic, please stop, it is fear mongering and not at all evidence based. To those (fitness specialists, health care providers, child birth educators, nurses, doulas and all)  preparing women for birth and core rehabilitation post birth, with accurate information, keep going! -you rightfully deserve a proper applause and standing ovation.

Long term, particularly post menopause, woman who have a C-section are just as vulnerable to pelvic floor dysfunction  (and possibly more due to the scar tissue). Furthermore sometimes the health industry undermines the need for women to heal when recovering from a C-section. In no way do I intend to dismiss C-section,  and a C-sections relevance, in particular situations, as a necessary measure to preserving not only the health of the pelvic floor, but also Mom & Baby. Speaking as a Child Birth Educator, there are exceptions, but these are exceptions and not the norm. Keep in mind, a C-section is major surgery, and Mother's recuperating from C-section may need to ease themselves into a modified, proper fitness routine. The same should be stated for women healing from a vaginal birth. Never make assumptions and generalize and be weary of articles that do.

Instead, let's discuss some preventative measures to maintaining a healthy pelvic floor:

1. Consider perineal massage, with your health care providers approval, 6 weeks prior to your expected due date. Here is a great article: http://www.midwife.org/ACNM/files/ccLibraryFiles/Filename/000000000656/Perineal%20Massage%20in%20Pregnancy.pdf As you are massaging you will begin to notice your vaginal area softening in preparation for birth. In the beginning your vagina may feel like the top of your ear, as you soften, the nose and finally the bottom of your ear (where ears are pierced).
2. Soak your vagina during labor. With your health care providers approval. Sitting in a tub will help you relax through the surges / contractions. It will also help soften your vagina in preparation for the delivery.  If a tub is not available, consider a sitz bath.
3. Prior to labor and delivery, ask if your health care provider routinely massages the perineum and applies pressure to the baby's head when she / he is crowning -most care providers at the Cleveland Clinic, and in general Midwives overall, have additional training on this technique.
4. In labor and delivery, request a nurse who will stretch the perineum and apply oil to the vagina during the last active phase of pushing.
5. If having a precipitous birth (quick birth under three hours) and a sudden urge to push, consider positioning yourself in the all fours position to reduce stress and strain against the vagina.  
6. Ensure you have a health care provider who does not routinely practice episiotomies (most do not). Ensure you have a health care provider who does not routinely use forceps and / or vacuums for labor and delivery (most do not).
7. Practice kegels correctly! In preparation for labor and birth, focus on the relaxing and opening phase of a kegel. Place an additional focus on relaxing the area between the vagina and the annus / rectum. Focus on this relaxing and opening when having a bowel movement and urinating.
8. During labor and birth, relax and focus on releasing as much tension from your body. Your uterus / fundus becomes the strongest muscle in your body and creates powerful contractions. Women during my Grandmothers generation, were semi-conscious during birth. Despite these women not being alert the uterus had an amazing ability to contract and allow baby to be pushed out. However, the interventions and medications used to sedate mom during birth,  created more complications and are rarely (if ever) used.  Nonetheless, relaxing will help the muscles of the vagina release and open.  
9.  When pushing consider slightly arching your back to pull the pubic bone away from the tailbone, this will open the pelvic outlet and naturally stretch the pelvic floor. If squatting ensure your pelvis is not curled or tucked under, instead tilt your body weight forward (against a squat bar, against the back of a water tub or against the back of a raised bed or headboard).
10. Consider aligning yourself with a physical therapist who specializes in pelvic floor health. Postpartum, whether you have had a C-section or Vaginal Birth, I strongly encourage women to have their pelvic floors examined by a physical therapist with a specialty in women's health and well-being.  Contact the child birth education department in your area for a list of recommended physical therapists.

Life and Water...

Yesterday, I went to an amazing lecture at the Chautauqua Institute -check out and support their series, http://www.ciweb.org/education-lectures-week-one/#Tuesday.  The speaker was one of NASA's Astrophysicist's for the Kepler Mission, Natalie Batalha. Their quest (in simple terms) is to understand the greater universe / cosmos and, in doing so, advance us closer to finding sustainable planets for life outside earth.   One imperative compound in supporting life outside earth, water.

There were many fascinating and interesting components to this lecture, and Batalha spoke in terms anyone could understand. On our drive home, my husband (Ben) and I discussed some of our "ah-ha"  (spelling?) moments we experienced during our science studies (organic chemistry namely). Both of ours relate to the beauty and wonder of life, all surrounding water.

First, I want to disclose that my background in the sciences is post-baccalaureate and, soon, Masters. **However** Ben's makes my background pale and humble. Two degrees from MIT in, one, Biology with a focus in Biomedical Engineering and, two, Chemistry. As well as a Masters from MIT in Chemistry -at which he graduated in the top 10% and contributed to Noble Prize cancer research. Easy, right?! Nope...So yeah, he takes "the cake" on this one.

Now that this is disclosed, back to my original topic...Life and water...

My ah-ha moment? Learning all of life is an artistic make-up of carbon, hydrogen, oxygen and nitrogen, abbreviated CHON. This beautiful world around us, the babies I have cried with joy when holding, my loved ones I wept for when their spirits passed, are all different combinations, or  paint strokes of these simple elements (it is nothing short of a miracle). Ben's ah-ha moment? In my terms or "Annie Terms", you can build molecules and bacteria, how empowering for our species, and they can metabolize with the simple elements above, CHON.  But the most important need for metabolizing anything in mammals? H2O, water.

I share this with you because, lately, I am on a tangent about water -on my blog, with my clients and at home. My diaper bag, admittedly weighs 10-15 pounds (at least) because I am constantly carrying around water bottles and strongly encouraging my children to drink water.

But here is the bottom line:
You cannot metabolize nutrients properly (yielding mal-nutrition) and metabolize fats properly (yielding obesity)  IF you are dehydrated. Dehydration is a disease and therefore, an epidemic in this country. The solution to dehydration is to limit sugar (which acts as a diuretic) and caffeine. Gesh, as a mother I would never write eliminate caffeine. But limit? Sure!

So:
Want to help your body maintain a healthy weight? Drink water.
Want to feel better, look better (skin glow)? Drink water.
Want to metabolize nutrients that support life (especially if you are nursing, pregnant or considering pregnancy)? Drink water
And please, avoid un-regulated nutrition programs that include excessive amounts of diuretics. They will impede your metabolism and in the long term, cause you to **gain** excessive amounts of weight, as well as, shift your thyroid and adrenals for the worse.  As a personal trainer, I have witnessed this more than I like, and recovery from diuretics it is often an arduous, difficult road.

Back to water! The metric I use at Bella Bellies is simple:
Take your body weight and divide it in half. I rarely, if ever, use body weight as a reference for clients goals, but here it is useful.
Take your weight daily and divide it in half and drink that amount in ounces. Every day your weight will fluctuate especially if you are pregnant and nursing, other conditions which may affect it? Muscle weight gain (muscle weighs more than fat), constipation (can add at least 1-2 pounds), fluid retention prior to menstruation, and more, affect your need for hydration, making it not a static number. If you are dehydrated, you will lose weight, and drinking too much water will make you ill and stress your renal system.

So here I lay it all on the line.
My weight this morning (before I nursed) was 120 lbs. This is 2-5 pounds of what it usually is because I am **just** about to menstruate. Therefore I divide my weight in half and need to drink 60 ounces of water throughout the day.

Alas, this is my blog for the day. Please excuse any typos, my little one just woke from his nap and I do not have time to proof read.

 

Stroller Moves Class at Cleveland Clinic's Hillcrest Hospital this Thursday!

For those of you in the Cleveland area, I will instruct Bella Bellies(r) Stroller Moves Class Thursday at 1:00. There is a Moms Group discussion prior to the class from 12:00-1:00. To sign up call Cleveland Clinic -Hillcrest Hospital, Child Birth Education Secretary, Kerry Hannon, (440) 312-4647

Cleveland Clinic's Hillcrest Hospital, Lamaze Child Birth Education Class this Upcoming Sunday

If you are expecting in the Cleveland Ohio area, I will be traveling to Cleveland Clinic's, Hillcrest Hospital to instruct a Lamaze Child Birth Education Class. There will be an additional emphasis on movement for labor, delivery and healing postpartum.  The class is this upcoming Sunday from 9:00-4:00. Please register with the hospital in advance, by contacting Kerry Hannon, Child Birth Education Secretary at (440) 312-4647.

Have A Twitter Account? Or a Facebook Account?

Find Bella Bellies on Twitter @bellabelliesfit and
on Facebook at https://www.facebook.com/bellabelliesfit

Bella Bellies 10 Tips When Considering Postpartum Weight Loss

-Written By Bella Bellies Owner, Annie Martens

Tip One:
Write down 10-20 physical attributes you like about yourself. Remember to include the fact that your body created, cared for and birthed your baby.

Tip Two:
Speak with your health care provider prior to beginning **any** exercise program.

Tip Three:
Consider a thorough blood test to ensure your weight concerns are not related to a physiological condition / problem. Ensure the test includes the **most** thorough screening of the thyroid gland, allergies and other factors that will directly affect your metabolism (such as low vitamin D levels, low calcium levels, low magnesium levels...)

Tip Four:
When establishing goals, prioritize goals that stress health and well-being, rather than goals that strictly prioritize being "thin". Children model their parents consciously and (often) unconsciously. Think of yourself as a template your child(ren) will one day grow into -ideally a model of health, happiness and well-being. Just as one tries not to swear or behave improperly in front of children -do not make poor dietary or exercise habits in front of your children. Also be sure to exercise and eat well in front of your children, explain (and thereby teach them) why you are preparing certain foods for the week and include them in your exercise routine (Stroller Moves, Momilates; Pilates for Mommies, a fun soccer game, a walk in a park, etc).

Tip Five:
Be aware of the calories you consume when drinking, especially sugary drinks. Try to eliminate daily soda beverages and replace fruit drinks with actual fruit. Compared to fruit drinks, naturally fruit has more fiber in it and is not only more filling, but more nutritious.

Tip Six:
Consume enough water. Often we feel hungry because we are thirsty. Read the blog below on the metric we use at Bella Bellies for drinking enough water postpartum

Tip Seven:
Get all junk food or junk drinks out of the house. Throw them out. Pitch it and do not purchase it again.


Tip Eight: :
Be aware of your caloric intake after you stop nursing / after you deliver baby.  When you are nursing / pregnant you need an additional 300 - 500 calories (depending on your health care providers recommendations). Ensure you are not in the habit of consuming these additional calories when not pregnant / nursing, unless you need them. 

Tip Nine:
Prepare, prepare, prepare. Pick a day of the week, Sunday, Monday...to set-up and prepare food for the entire week. Prepare all your vegetables for snacks and meals, clean the necessary amount of fruit off for the week and ensure you have a healthy balance of protein for the week (fish, meat and nuts). Allocate the proper amount of food out per day and stick to your healthy plan.

Tip Ten (last but not least!):
Do not overwhelm yourself and over exert yourself with a drastic life style change. Gradual changes are often the most effective. Week one include a daily walk in your schedule, week two include Bella Bellies 5 minute workout on Bella Bellies you tube channel / our blog, week three one of the above tips....

Bella Bellies Postpartum Exercise Routine (5 Minutes)

I put together this video to demonstrate some of the exercises we incorporate into the Bella Bellies Postpartum Routine. These exercises will help lengthen & strengthen your belly, buttocks and legs.
https://www.youtube.com/watch?v=KIb7ydkzhpo

Goal of the Day! Drink more water by Using this Metric!

Goal of the day! Drink more water. Everyone is different and there really is no "set" amount on how much you should or should not consume. Here is the metric we use at Bella Bellies. Divide your body weight in half and use the result to determine how many ounces of water you should consume in a given day. This is a great metric if you are pregnant and your weight is changing. Thank you Dr Brayton for this tip!

Goal of the Day!

Chronic Achy Neck and Shoulders? Ease neck pain with 2 minutes of Daily Exercise. According to researchers from the National Research Center for the Working Environment in Copenhagen, Denmark, just 2 minutes of exercise a day can reduce or eliminate achy neck and shoulders. My suggestions as a trainer? Try marching in place (as fast as you can) for 2 minutes. While marching bring your knee as close to your chest as you can. Maybe during a commercial break, while you are waiting for something to heat up...?

Birth Trends in the United States

In "Birth By the Numbers" Professor of Maternal & Child Health at Boston University, Professor Eugene Declerq PhD. has created a brilliant video demonstrating the research correlated with birth trends.


http://www.youtube.com/watch?v=tGx_GrAKBVU

Bella Bellies on Telemundo NBC

Hello All!
Bella Bellies Collaborated with Telemundo NBC to create a segment on the benefits of Bella Bellies Prenatal Pilates & Stretch Class. A special thank you to Dr. Laura Brayton D.C. and Dr. Michelle Aritizabal M.D. for sharing your knowledge with us.  Watch the segment by clicking on the link below.

http://www.youtube.com/watch?v=aSwmLKQkdaM

Set a Goal to find Random Opportunities to Exercise!

As a mother and small business owner, I understand it can be very difficult to find time to exercise. However, there are positive correlations and gains made by exercising in bouts throughout the day.

According to a study in Medicine & Science in Sports Exercise, published in 2011, researchers at Queens University (Kingston, Ontario) stated "incidental physical activity" is correlated to better cardio-respiratory fitness / health.  

Suggestions for attaining periodic bouts of activity during the day:

1) When, driving to a location, park further away from your destination -this may also help prevent dents in your doors.

2) Take the stairs

3) Include a walk into your daily routine. If you have little ones consider a proper sling, stroller, wagon, bike, scooter so they can join you. Personally my toddler loves a wagon ride, stroller ride, model car ride at least once a day, so we "do" a lot of walking in this family!

4) Dance! Turn the music up and dance! How fun for you and the kiddos and so very easy to do when cooking, cleaning....

5) If you work in a building use a restroom on a different floor and take the stairs to that restroom everyday

6) Walk when ever possible to your location

7) If you watch a daily television show, segment your routine by commercial breaks:

• First 10 minutes of show and commercials -> warm-up
•  2.5 minutes of commercials -> legs
• 5 minutes of show cardiovascular activity -> focusing on legs
• 2.5  minutes of commercial -> core training with Bella Bellies' 5 key principles to core conditioning
• 5 minutes of show -> cardiovascular activity focusing on legs
• 10 minute cool down

8) If you have little ones join a Bella Bellies baby / child friendly class like Momilates; Pilates for Mommies Class and / or a Stroller Moves Class. Create a facebook page so you can also attain a social group that will hold you responsible for meeting.

9) Exercise for 30 minutes during your lunch break with a casual - brisk walk. This will allow you an additional 30 minutes to clean-up.

10) Plan active vacations that including hiking, biking, walking...

11) Get a pedometer. This is immensely helpful in placing parameters on goals and also in goal exercise adherence.

12) Set-up interval stations and play with your kids! Set-up a hop scotch station, a "circle station" with a hoola hoop on the ground to jump in and out of, a crawling path with tents...we love this for rainy days. It is a lot of fun for the kids and parents.

Anne Martens, owner of Bella Bellies, will be on National Public Radio this Upcoming Friday!

Hi All,

 Anne (Annie) Martens

During the years owning & operating Bella Bellies, I have been fortunate to witness women transition from "mom-to-be" to mother, and moms become mothers again with their 2nd, 3rd, 4th and even 5th baby. Having the opportunity to create and hold space for mothers and their babies / children to gather-in allows me to wake-up every morning with a smile on my face. As a personal trainer & pilates instructor I have been inspired by this community watching mother's strengthen their body and support network in preparation for birth and motherhood. As a child birth educator , birth doula and postpartum doula,  I have been humbled to support mothers and their partners with continual on-going support from pregnancy, through birth and postpartum.  Above all, I am so fortunate to witness women take control of their well-being and achieve their goals of health and fitness. Watching you grow and your babies grow in a community is a joy beyond compare and I look forward to the years ahead. I am so proud of you all, and thank you for allowing me to be a part of your journey!
I look forward to going on National Public Radio this upcoming Friday for a 20 minute interview during which I will share my experiences as a small business owner. I am excited to share these unique experiences and discuss some of the influential moments, how my education and travels around the world influenced Bella Bellies as well as discuss the friends, family, colleagues and health care providers whom have supported us along the way. I will divulge on the good and the bad, the conflict and the resolution...and most importantly the top trainer tips on attaining a Bella Belly!

Warm regards,
Annie
annie@bellabellies.com

Postpartum Belly Bulge? Why you need to stop doing crunches

Written by Anne Martens, Owner of Bella Bellies; bellabellies.com 

Do you find yourself asking the question: " I am no longer pregnant, but why the tummy bulge?". It's embarrassing and we all want full bragging-rights when graduating from elastic, waistband pants.

As it turns out, there may be a physiologic basis for this belly "bulge" called diastasis recti. Healing a diastasis recti has nothing to do with crunches. In fact, crunches -or any exercise including forward flexion of the spine while lying down- can make your abdominal muscles MORE saggy. 

  

What is diastasis rectus abdominus?

The rectus abdominus muscle is two "bands" of muscles fibers. Both bands / halves of the rectus abdominus insert into the ribcage and stretch vertically down to the pubic and hip bones. In between these halves is connective tissue, referred to as the linea alba.

Before a diastasis recti (on the left), after a diastasis recti (on the right)

During pregnancy the growing uterus and shift in hormones softens and stretches the rectus abdominus. This causes the rectus abdominus to "unzip" or pull apart. This separation allows your growing uterus to move forward. A slight separation of 1-2 centimeters is normal. However a separation greater than 3 centimeters (depending on the individuals frame) may contribute to the postpartum belly bulge. This postpartum bump, is commonly called a diastasis rectus, and it is the protrusion of the internal belly underneath the muscles protruding  through.

How does a diastasis recti effect my abdominal strength and tone?

Healing a diastasis rectus abdominus will improve the appearance of your abdominal wall, as well as, improve posture, increase back strength and so much more.

How do I heal a diastasis?

 A healthy lifestyle is key. Meaning a balanced diet, cardiovascular activity, resistance training and PROPER core strengthening exercises.

--Eat a healthy, balanced diet, free of unhealthy foods. Excess food is stored all over the body, especially the abdomen region. This excess fat/weight puts forward pressure on your stretched and weakened abdominal muscles, stretching them even further apart.

--Cardiovascular activity

 --Resistance training. The stronger your muscles are the more calories you will burn in a given day. Sometimes up to an additional 300 calories a day. Energy required for cardiovascular activity (or any activity) is stored as fats, glycogen and protein. Hence the common statement, "cardiovascular activity burns" . "Burning" fat reduces your overall circumference measurements, including the abdomen region. The burning of excess fat will help reduce pressure against the stretched rectus abdominus.

 --Proper core strengthening exercises. If you have a diastasis recti, the abdominal muscles (particularly the rectus abdominus) must heal. Exercises (such as a crunch) involving forward flexion of the spine in a supine (lying down) position, un-supported plank, un-supported all-fours exercise and jack knifing of the legs will aggravate the weakened abdomen muscular region. It is imperative to avoid these types of exercise until your diastasis recti heals. To heal a diastasis practice isometric abdominal exercises such as plank over an exercise ball, pelvic tilt and bridge from pilates/yoga.

Once you have your health care providers approval to exercise check out this video, highlighting postpartum exercise routines that will strengthen your core. These exercises are safe to practice with or without a diastasis recti. I composed this video at home to highlight some of my favorite Bella Bellies exercises for postpartum  http://www.youtube.com/watch?v=KIb7ydkzhpo

Or purchase the Bella Bellies, downloadable Book with a variety of key exercises designed for women at any age or stage of life who have had babies. Email, info@bellabellies.com for more information.

Also, here is a blog I put together on how to check for a diastasis rectus. http://bellabellies.blogspot.com/2013/07/checking-for-diastasis-recti-are-you.html

Heart Matters



My daughter, Raina, pictured 4 years ago.
This is who makes me want to be a role model of
health and well-being...and also, makes my heart swell with love!

At the conclusion of a school day, I asked my 3 year old (Raina/Roo pictured to the right) what she learned. Roo Excitingly responded by telling me "heart." Playing along I asked her; "oh, where is your heart?" Without hesitating Roo reached down to her bag, and pulled out a heart shaped from construction paper, covered with paint and glitter. The usual applause and praise followed. Fortunately no clients have yet come in to discuss their fitness training homework with arts and craft.

 

Heart and the health of a one's heart really is a broad concept. The question: "how strong is my heart" is really a question of "how strong is my cardiovascular system?" A healthy lifestyle stressing proper diet, reduced stress and exercise is so important.

 

But why cardiovascular exercise?

 

Cardiovascular activity stretches the connective tissue in your cardiovascular system and prevents calcification/clogged arteries, improves your blood pressure, boosts your mood, helps maintain a trim mid-section and so much more.

 

Where is your heart?

 

Your cardiovascular system is your entire body. However, your "heart" is more local to your chest and stomach. Fat over this area is the "WORST" fat to have on your body.

 

Why?

 

Mid-section fat is weight over NOT ONLY your heart but also your other vital organs, your core muscles and spine. Excess fat over these areas stresses the natural functions of the organs, musculature, the spine and the body as a whole.

 

How strong is your cardiovascular system?

 

Note 1:  This is not a practical test for women who are pregnant or women who are 6 months/ less postpartum
Note 2:  This test is best used early in the morning and before caffeine intake.
First subtract your age from 220. 220-Age = X
Next, begin to exercise:
 Beginners: Exercise by marching
 Intermediate: Jumping jacks
 Advanced: Sprinting
Continue the appropriate exercise until your heart rate is X beats per minute (220-Age = X).
After you stop exercising, continue to monitor your heart rate by counting the beats per minute. Ideally you will be using a heart rate monitor. If a heart rate monitor is not available, try taking your pulse at your wrist or by your throat.

 

What does this test mean?

 

The telling answer is how long it takes for your heart rate to lower to 66 beats per minute.  Statistically, two minutes or less means your cardiovascular system is in good/excellent shape.

If you have a weak cardiovascular system, odds are you have a tummy bulge and/or other health care issues (e.g. arterial plaque and its side effects -high blood pressure or high cholesterol). So how does one rid herself of fat? For optimal cardiovascular health, one MUST exercise at least 3 times a week for 60 minutes of exercise, but ideally daily.

 

How does one make time? 

 

There's no easy answer, but it's your health at stake.  Some suggestions:

 

Ask for help
Go to bed earlier and rise earlier
For Moms, purchase a jogging stroller or attend a Stroller Moves Class
During your lunch break hop on a treadmill
 
The bottom line is only YOU can make the time. The personal training 1-2 times a week is to help you set parameters on your life style. It is an opportunity to assess your goals for that week and move forward, with the end goal being YOUR HEALTH.

Pelvic Floor, what you need to know and why...

Did you know the number one reason women are admitted to assisted-living is due to pelvic floor dysfunction, specifically urine and fecal incontinence (lack of ability to control urine and feces).

Internally, a picture of the pelvic floor from above. If you were to drop your chin to your chest, and look directly down into the bottom of your pelvic floor.

 

 

 

The pelvic floor is a critical component of the core.  It is the ultimate support for all of the abdominal contents, and can become dysfunctional from:

• saggy muscles  (hypo-tonic pelvic floor)
• · tight / restrictive muscles that spasm (hyper-tonic pelvic floor)
• · or even both (hypo & hypertonic!)

Therefore, it is important to lengthen and strengthen the pelvic floor!

The pelvic floor needs more attention in postpartum women—including those who have had a Cesarean Section.

 Fitness experts speak openly about general conditioning. But in addition to muscular endurance, flexibility training, and abdomen exercises, there should be an emphasis on the pelvic floor muscles—particularly when teaching core exercises. As we age, muscles lose ability by tightening and weakening, and the pelvic floor is no different.  It needs conditioning, and a strong pelvic floor directly contributes not only to life satisfaction, but also to overall abdominal tone, posture, digestion, a healthy spine, and more.

The muscles of the pelvic floor—shown in the diagrams at right—connect the tailbone, “sit bones” (bony protrusion felt in the center of each buttock when sitting) and the pubic bone. These muscles make a figure-eight around the urethra (opening for urinating), vagina (opening for baby) and the rectum / anus (opening for defecation).  To help locate or feel the pelvic floor muscles, focus on the muscles you relax when urinating, defecating and giving birth. If you are having difficulty releasing these muscles splash / spray warm water over the area. To contract the pelvic floor muscles, spray cold water over the area, or pretend to stop the flow of urination without tightening the inner thighs or buttocks. Typically this is a useful technique to practice in the shower or with a peri-spray bottle. Often, postpartum a peri-spray bottle is provided to patients by hospitals, Midwives or birth facilities to promote healing and reduce infection of the perineum.

At Bella Bellies I emphasize the relaxing phase of the movement, to prevent over-tightening of the pelvic floor, which can wreak havoc on the core. However, when relaxing and opening the pelvic floor, never push or bear down—the relaxing and opening phase of a kegel should come naturally and not be forced (similar to urinating or having a bowel movement).

The "How-To" on kegeling!
To kegel, begin by pulling the pelvic floor in-and-up and holding for 2-3 seconds. Then follow this in-and-up movement by relaxing and opening for 2-3 seconds. As soon as you are able, lengthen the contraction phase and the relaxation phase of your kegel repetitions to 3-5 seconds. The pelvic floor is comprised of 70% slow twitch muscle fibers. To condition or train these muscles, you must pause and hold the tightening of the kegel for 3-5 seconds, and open and relax the pelvic floor for 3-5 seconds. This will help train the nerves in the pelvic floor to in-differentiate between contracting and relaxing (helping to prevent incontinence as we age). Conditioning these slow twitch muscle fibers has many positive effects: strengthening your core, improving your posture, preventing pelvic floor dysfunction, improving your sex life and more.

As a trainer, I strongly recommend making kegel exercises a habit by routinely practicing kegels during one of your daily activities:  while brushing your teeth, while eating, or while nursing/feeding the baby. At Bella Bellies, most women find it easiest to practice kegels in the shower. The warm water often helps a woman focus on the muscles of the pelvic floor that relax during the opening phase of the kegel. Regardless of where you routinely practice kegels, the nicest thing about this exercise—aside from the fact that it works—is that the muscles are deep, and no one should be able to visually see you are performing them, so you can do them anywhere. Ideally practice kegels at the end of the day. This helps to ensure the musculature is strong to support the weight of your bladder, uterus and bowels during your activities throughout the course of your day, with out straining the ligaments.

 r

Begin by working with the pelvic floor for 15 seconds, when ready progress to 30 seconds and finally a minute.