The Best Exercise for Pregnancy and Postpartum

Today, I had the pleasure of interviewing for a popular magazine (stay tuned for more details on the publication later). During my interview the author asked, "If you could share ONE piece of advice with women (both prenatal and postpartum), what would that ONE suggestion be?"

When I answered the question with, "remember to breathe", the reporter was surprised. I "took a deep breath" and explained 'Diaphragmatic Breathing' was one of the only exercises consistently stressed during my various studies ( Pilates, Personal Training, Doula, Lamaze Child Birth Education, Gyrotonic and more). Also Diaphragmatic Breathing has helped me, personally, during my own experience(s) carrying, birthing and mothering my two little "Roo's" / children.

In this article, I would like to highlight three issues:

1. The physiologic response to Diaphragmatic Breathing,
2. Why Diaphragmatic Breathing helps tone your belly,
3. And how to breathe Diaphragmatic-ally.

As a mother, I understand we are all busy, so I promise to keep it simple!

First, the physiologic response. Nitric oxide's highest concentration is in the back of the nasal cavity / nose (always with diaphragmatic breathing you breathe-in through the nose). Once absorbed by the lungs, and then the bloodstream, nitric oxide will help open (or dilate) blood vessels and calm the valgus nerve (this nerve is a "trigger nerve" for anxiety and sensitivity to pain).

So, want to take the edge off painful contractions? Answer: Try Diaphragmatic Breathing
 
Want to take the edge off the anxiety inducing feeling you may have when your child is tantrum-ING or baby crying? Answer: Try Diaphragmatic Breathing

Next, breathe for a "Bella Belly." A deep exhalation requires the use of a belly muscle called the transversus abdominis (TVA). The transversus abdominis wraps around your core, similar to a corset. When the transversus abdominis contracts it "tightens" or "cinches" (like a corset) and narrows you waistline.  

Also, on a slightly side note, immediately after birth, this contraction helps your uterus shrink (involution).

The how to...

Set-Up: 
Sit up with the shoulders over the hips and place one hand at the base / bottom of the rib cage and the other hand over your navel. Align both hands over the mid-line of the body. Begin with the eyes open or closed.

Action:
Inhale through the nose and purse your lips tight. Next, exhale through the mouth and drop your shoulders and relax your lips. Continue inhaling through the nose and exhaling through the mouth.  Inhale and as you deeply exhale notice the muscles underneath the bottom hand pulling the navel in, towards the front of the spine, and up, closer to the heart. Repeat, as you deeply exhale, notice the muscles underneath the top hand pulling both halves of the rib cage together and down. As you continue breathing, notice the belly musculature underneath both hands narrowing the abdomen from the front, side and back. Remember to keep your inhalation gentle, meaning do not force the abdomen to expand (this may over stretch some of the superficial muscles). Gradually as you progress focus on breathing and exhaling deeper and deeper.

Repetitions and Timing: 
Begin with 3 breaths and "work-up" to ten. Postpartum women breathe in for 5 counts and exhale for 5 counts. Prenatal women breathe in for 2-5 counts and exhale for shorter duration 2-3 counts or 3-4 counts. During pregnancy the metabolism changes so that you lose carbon dioxide more easily; this makes prenatal women more vulnerable to dizziness, nauseous and fainting.

Any questions, please do not hesitate to contact me at info@bellabellies.com

Four Celebrity Secrets for Maintaining a Healthy Weight

During my career, I have had the pleasure of working with a variety of clients and trainers. Below are four tips I learned along the way.

1. Strive for 10 fruits and veggies daily that are rich in antioxidants, minerals and vitamins. One example is blueberries -one of Ellie Kreiger's (host of "Healthy Appetite")  favorite snacks.
2. Drink a glass of water before each meal. Also, over the course of the day, ensure you are consuming the appropriate amount of water by dividing your body weight in half and consuming / drinking the resulting number in ounces. This is what gives Anne Hathaway that beautiful glow and helps curb her appetite.
3. Alternate workout routines by trying new machines and classes. One of the reasons why celebrity trainers, such as Bob Harper from NBC's  "The Biggest Loser", are successful is because they incorporate a varying range of exercise modalities (Personal Training, Pilates, Yoga, Etc) into their fitness routine(s).
4.  Most importantly - always listen to you body. Before beginning any exercise program consult with your health care provider for clearance and guidelines. If movement or exercise causes pain, abnormal exhaustion, abnormal difficulty in breathing or simply does not feel "right", stop and consult your health care provider. Do not risk potential health problems that set you further back from achieving your goals. 

Keeping Fit During Winter!

Statistically children, women and men alike tend to gain weight during the late fall and winter season (on average 5 pounds). So how can we "curb" this weight gain?

Adults:

• Walk around the mall prior to it opening
• Work out on the stairs 
• Go to the library and "check-out" free exercise DVD's
• Remember: Stay extra motivated to keep your heart healthy!
  Cold winter temps cause blood vessels to constrict and thickens your blood, putting you at higher risk for a heart attack. Next time you feel your motivation waning, remind yourself that you are at extra risk during this cold season. Protect your ticker by maintaining your regular exercise routine and a healthy diet.
• Sign-up for online group exercise classes at www.pilatesanytime.com
• Keep an eye on calories consumed and calories "used" / "burned" with http://www.bodybugg.com/

Ideas with the Children:

• www.geocatching.com
• Flash light tag
• Dance
• Explore the great outdoors with
• Snow painting
• Snow shoeing
• Cross Country Ski
• Make animal foot prints
• Shoveling
• Sledding 
• Commit to a family exercise class
• On cold mornings "warm-up" with exercise
• Indoor roller skating (with the stroller) or ice skating

 

Healthy Snacking

 

I wanted to include this topic because "snacking" can completely sabotage a healthy diet, or snacks can be the foundation of health and well-being.

According to research, most children's obese weight gain is directly contributed to unhealthy snacking. A study from North Carolina University, concluded that children receive 600 calories from snacks. Considering a child between the years of 2-6 typically needs 1000 calories (or slightly above) in a given day, the 600 calorie marker is quite considerable. Yet, consuming small, nutritious snack-like meals in a given day may be a healthier approach to eating. Gradually eating over the course of the day may prevent over eating at meal time, produce a higher resting metabolic rate (meaning one would consume / use more calories at rest) and other positive factors.

However, "unhealthy snacking" is an extremely difficult hurtle to over-come due to the ubiquity of cheap, quick foods (quick to eat, therefore a quick reward). These foods are strategically placed at eye level by marketers for the viewing of our children. Furthermore, between school, homework, play dates, extra curricular activities it may feel like there is no time for healthy snacking. And when we do stop to eat it may be far too tempting to grab a packet of potato chips or opt for fast food drive thru. But in fact with a hectic schedule this is all the more reason to eat healthy.

Below are a few suggestions that may work for your family:

• Avoid snacking due to boredom, instead consider exercise as relief to boredom and a mood enhancer
• Avoid purchasing junk food and have an agreement with your partner, or other adult house-mates, that if they purchase junk food, it must be placed out of sight and consumed out of sight
• If you are given junk food get rid of it as quickly as you can; you may consider throwing-it-out or re-gifting it
• Prepare, prepare, prepare
• Allocate 2 hours per week and involve the entire family in terms of food preparation (meaning the weekly lay-out of what you will be eating -all ingredients taken into consideration)
• Shop as a family
• When shopping watch for what the supermarket has placed at eye level, ideally keep your child in a shopping cart
• Have rules in the supermarket, no purchasing of snacks that are not on the list, discuss this rule prior to going into the supermarket
• Bring a snack, beverage and reward toy(s) (like stickers) with you to the supermarket. If and when you feel a tantrum "bubbling" remind your child the rules (consistency is key) and provide them with a reward toy in place of the unhealthy food.
• Prepare snack food for the entire week
• Exclude hydrogenated fats, trans fats and a diet in which sugar intake exceeds 25% of our total caloric intake (American Medical Association) / 10% (World Health Organization)
• When following recipes consider reducing white sugar by 1/2 or 1/3rd
• When following a recipes consider replacing 1/4th of flour with ground flax seed
• Portion size is critical, a snack should be no larger than the size of the adult / child's own fist
• Make it fun!

Here are some yummy and healthy snack ideas for what the New York Times called our "Generation of Snackers."

The Quick and Easy Snacks for "Bellies" on the Go:

• Salsa and pita chips
• Graham crackers with cream cheese and cut-up strawberries
• Mixed yogurt, dehydrated fruit (strawberry) and cheerios
• Raisins
• "Smart Food" snacks
• "Odwalla" Bars
• Sesame Crackers
• Sunflower Crackers
• Watermelon is easy to use "cookie cutters" with
• Yogurt raisins
• Hummus snacks
• Apple and medium cheddar cheese
• Bananas and peanut / almond butter / sunflower butter
• "Ants on a Log"; celery (log) with peanut / almond / sunflower butter with raisins (ants)
• Hard boiled eggs
• Ice cream cones filled with fresh cut-up fruit

Start a Rewarding Career Today with Bella Bellies Teacher Training

Bella Bellies® Prenatal & Postpartum
Teacher Training Workshop 

 

  

Start a successful, rewarding career and join the Bella Bellies® professional fitness community, seen on LX NBC, Kiwi Magazine, Disney's Baby Zone and more . 

Our program is expanding throughout the United States and abroad to Australia, China and Europe.  

Sign-up today at www.bellabellies.com/schedule and receive the Bella Bellies® books, DVD's and notes/guides.

Description:  

This is a comprehensive workshop reviewing pre/postnatal exercise, health and well-being. 

The workshop is divided into 2 parts to separately discuss prenatal and postnatal topics.The Prenatal Workshop will review trademarked techniques for exercising throughout pregnancy. The workshop will also discuss prenatal exercises and the proper modifications to promote well-being. As well as, exercises to prepare for labor and motherhood. Participants will receive a Bella Bellies® DVD, Bella Bellies® Prenatal downloadable notes / guide and the "Prenatal Bella Bellies®" downloadable book.
The Postnatal Workshop will review trademarked techniques relative to exercising in the years following  childbirth. Topics include, but are not limited to, techniques for managing during the postpartum healing phase, exercises to reduce the postpartum belly bulge, step-by-step instructions for stroller exercises, step-by-step instructions on how to include newborns / infants / babies with pilates mat exercises, exercise and massage techniques for the baby, songs and verses for the baby to promote learning. Participants will receive the downloadable "Postnatal Bella Bellies Book" written by Bella Bellies®  owner Annie Martens and Registered Nurse Lorraine Wellington, downloadable Momilates®; Pilates for Mommies DVD and the downloadable Bella Bellies® Postnatal notes / guide.

When:  

Prenatal-April 29th-30th 9:00-3:00  

Postpartum-May 1-3rd, 9:00-3:00

If participants are not able to attend the workshop in it's entirety, they may collaborate with Bella Bellies on-line or via phone to make-up hours missed.

Where:
Movement Space Studios, 720 Monroe St. Studio 514 C, Hoboken, NJ. Free parking in back of building and accessible to light rail

Website:
http://www.bellabellies.com/schedule

Continuing Education Credits for:   

•  American College of Exercise 1.6 CEC 
• 30 Pilates Method Alliance  Hours

Also included: 

Free Business coaching and growth opportunity within the Bella Bellies® expanding company. Website presence including your name, website address and more at Bella Bellies® online directory.  Bella Bellies® brochures, website, business cards & baby onesies templates for purchase and jump start your business.    

Sign-up at www.bellabellies.com/schedule

More Presenters for Bella Bellies Teacher Training; Physical Therapist Niva Herzig and Doula / Massage Therapist Mollie Bollers

Do not miss out! Go to: www.bellabellies.com/schedule to sign-up today and start receiving your downloadable materials!  

The list of presenters for Bella Bellies Prenatal & Postnatal Teacher Training continues to grow!

I am honored to write we will be joined by the best Women's Health Care providers in N.Y.C. and North New Jersey who specialize in prenatal and postnatal well-being.

Joining the growing team of presenters are:

• Maternal Physical Therapist- Niva Herzig M.S. P.T.  
• Maternal Massage Therapist / Doula- Mollie Bollers
• Midwife- Vicki Hedley  
• Ob/Gyn- Dr. Michelle Aristizabal M.D.
• Maternal Psychiatrist, Dr. Linda Chuang M.D.
• Maternal & Pediatric Chiropractor, Dr. Laura Brayton D.C. 

About Physical Therapist & Owner of Core Dynamics Niva Herzig M.S.P.T:

Photo of Niva Herzig MS PT courtesy of www.coredynamicspt.com

"Niva Herzig, MS PT received her BS from George Washington University in 1996 and her MS PT from Thomas Jefferson University in 2003. Niva, originally from Israel, grew up in the suburbs of Philadelphia. She is fluent in Hebrew and English. Niva has written several articles related to pregnancy and also to pelvic floor muscle dysfunction. She also as been an assistant in several pelvic floor muscle dysfunction and pregnancy courses. She has received her biofeedback certification from the Biofeedback Institute of America (BCIA-PMDB). Niva has attended abundant courses and conferences on pelvic floor muscle dysfunction and is always eager to continue her education. She is a proud member of the Section on Women's Health of the American Physical Therapy Association, as well as other associations. In November 2007, she proudly opened the doors to Core Dynamics Physical Therapy; A Pelvic Floor Clinic.

Mission: To provide an environment where women and men of all ages can receive one on one hands on treatment, where they can be listened to and cared for according to their symptoms. A place where they learn to be more functional and return to their recreational activities."

-www.coredynamicspt.com

Read more about Niva Herzig at www.coredynamics.com

About Massage Therapist, Doula & Owner of Hoboken Women's Wellness Mollie Bollers:

Photo of Mollie Bollers courtesy of www.hobokenprenatal.com

"Mollie Bollers, founder of Hoboken Prenatal Massage, is a Certified Massage Therapist, Certified Infant Massage Instructor, and Doula.
Mollie fell in love with prenatal massage after the birth of her first daughter in 2004. Already a massage therapist at that point, she decided to devote her practice to pregnant women, new mothers and babies. "Something would well up inside me when I'd think about women receiving compassionate care during this vulnerable time. I wanted to create a safe place for women to take time to be present to the changes they were going through."

Besides the outstanding services and products she offers to local Hobokenites -and some who travel from as far as Connecticut to experience her sensitive nurturing touch, Mollie's dedication to pregnant women and infants can be seen through her numerous community and volunteer activities.

Through her partnership with the Hudson Perinatal Consortium, Mollie offers free pre and postnatal massage to low-income women in Jersey City, both in her private studio and on-site at clinics including Horizon Health Center.

Mollie also volunteers at Hoboken University Medical Center where she provides free chair massage to the nursing staff of the labor and delivery unit. Her thinking is that if the nurses are in good spirits they will be better able to provide caring, compassionate support for the laboring women on their floor.

Mollie completed her massage training and certification at the Institute for Therapeutic Massage In Pompton Lakes, NJ. She went on to study Prenatal Massage with Elaine Stillerman, author of Mother Massage, Massage During Pregnancy, and The Encyclopedia of Bodywork. Mollie received her infant Massage Training and Certification from Diana Moore, Founder of the International Loving Touch Foundation, an organization dedicated to fostering positive touch and parental love for infants and children around the world." -www.hobokenprenatal.com

Read more about Mollie Bollers at

www.hobokenprenatal.com  

 

More Presenters: Dr. Linda Chuang M.D. & Dr. Laura Brayton D.C. Presenting a Q & A Session at Bella Bellies Teacher Training Workshop

 

Do not miss out! Go to www.bellabellies.com/schedule to sign-up for the workshop!  
  

The list of presenters for Bella Bellies Prenatal & Postnatal Teacher Training continues to grow!

I am honored to write we will be joined by the best Women's Health Care providers in N.Y.C. and North New Jersey who specialize in prenatal and postnatal well-being. Joining the team of presenters are: Maternal Psychiatrist, Dr. Linda Chuang M.D. and Maternal & Pediatric Chiropractor, Dr. Laura Brayton D.C.

About Dr. Laura Brayton, from www.hobokenchiro.com:

Photo of Dr. Laura Brayton D.C. from / courtesy of www.hobokenchiro.com

"Dr. Laura Brayton is a graduate of the University of North Carolina at Chapel Hill with a Bachelor of Science in Biology in 1999. She furthered her education at New York Chiropractic College where she graduated with a Doctor of Chiropractic degree in 2003 and served her peers as Class President, Student Body President and President of the Student American Chiropractic Association.

 Dr. Brayton writes regularly on health-related topics and is a lecturer for SacredCircle which provides holistic education and support for Hoboken-area families. She also continues to stay up-to-date and current in her field with frequent post-graduate seminars in functional medicine, nutrition, allergy elimination, pediatrics, and maternity. In addition, Dr. Brayton is currently pursuing her Diplomate in Pediatrics and has received certifications in the Webster Technique (for breech presentation), Sound-Assisted Soft Tissue Mobilization (SASTM), and is an advanced level practitioner of Nambudripad’s Allergy Elimination Technique (NAET). Dr. Brayton is a BioEnergetic Practitioner utilizing Applied Kinesiology (manual muscle testing) to “eavesdrop” into the body and determine its current needs for health.

She is an active member of the Association of New Jersey Chiropractors, American Chiropractic Association, Hoboken Chamber of Commerce, and Past President of the Hoboken Rotary Club. She also raised over $3,000 for Team for Kids which is a charity focused on addressing childhood obesity by running the 2010 NYC Marathon. Dr. Brayton was chosen by New Jersey Family magazine as one of “NJ’s Favorite Kids’ Docs” in 2010."

About Dr. Linda Chuang, from hudsonpsych.com:  

Photo of Dr. Linda Chuang, M.D.
 from / courtesy of http://hudsonpsych.com

"Dr. Linda Chuang received her undergraduate degree from Columbia University and her medical degree from Cornell University Medical College in New York City. She completed her internal medicine and psychiatry residency at the New York University Medical Center where she was Chief Resident. She is both a diplomat of the American Board of Psychiatry and Neurology. She is also board certified in the sub-specialty of Psychosomatic Medicine. As a result of her training, she approaches patients from a holistic and comprehensive perspective that includes consideration of both biological and environmental contributions to patient's symptoms.  

Dr. Chuang has significant experience in general adult psychiatry and psychotherapy with expertise in women's mental health and in treating emotional stress in those with medical conditions. She provides consultations and evaluations in addition to treatment through individualized psychotherapy, psychopharmacology, or a combination of both. She is specialized in the treatment of women at all stages of the reproductive cycle experiencing mood and anxiety symptoms, including premenstrual dysphoria (PMDD), pregnancy and postpartum symptomatology, as well as menopause-related illness. She aims to provide the highest level of evidence based care while helping patients achieve a greater satisfaction in their lives.

Dr. Chuang is affiliated with NYU Medical Center where she has served as a faculty member teaching residents and medical students at the NYU School of Medicine."

Read more about Dr. Chuang at:  

http://hudsonpsych.com/chuang.html 

or http://hudsonpsych.com/postpartum.html