5 Tips To Prepare For Childbirth

June 6, 2018 Lucy D'Aguilar

As my due date nears, I have been thinking about how I can prepare my mind and body for the birth ahead. Now don’t get me wrong, I have been preparing my whole pregnancy for labor and making sure my body is balanced and functioning at its most optimal level. But with there only being a few weeks left, its crunch time (and I don’t mean doing crunches ;))

There are so many unknown things that lead up to the arrival of a baby but being prepared and OPEN minded is all you can be. With my first born, I was so set in my ways, closed minded and naive…I thought that labor would be easy because I strength trained the whole way through. I thought she would arrive on time and that I would need ZERO interventions. Isn’t that what all first time moms think?? Well this was just not realistic. If you are a first time mom or a second or third etc…don’t make the mistakes I made and prepare BOTH your mind and your body for what essentially is a marathon ahead.

5 Tips to help prepare your body and mind for childbirth (in no particular order)

1. Eliminating fear & positive affirmations

I have been reading the book HypnoBirthing, The Mongan Method since I was around 28 weeks pregnant. It is a great book that covers many topics of pregnancy and childbirth. However, my main take home point is to eliminate the fear that is associated with having a baby and labor itself. There are many fears that can rear their ugly heads when it comes to brining a child into the world. Not only your own fears, but fears or experiences that other mothers have had and feel the need to tell you.

The key is to acknowledge them and then make a plan to eliminate or solve the issue. For myself, it is the fear that my labor will be too quick second time round and I won’t make it to the hospital, that I will need an induction again and that I will tear/worsen my prolapse which I have worked so hard on correcting. These things are out of my control but there are elements that have put my mind at rest. For example, I have a midwife who can come to me and be with me during labor and I can prepare some things to have at home as a 'just in case' scenario.

How I am dealing with it is multi-faceted, but I am mainly using positive affirmations like my baby will come when she is ready, my house is a perfectly safe environment to give birth, my body is capable to handle childbirth.

2. Yoga/stretching

I have since stopped using strength training exercises as my main focus, instead I am focused on lengthening and loosening my muscles. I have been paying particular attention (in and outside of the yoga studio) to hip opening exercises and hip mobility. Here is what I have been doing:-

- Deep squats with hands against the wall

- Deep squats against a stability ball

- Hip circles on the stability ball

- All 4s hip circles

- Wide child’s pose

- Side laying over a stability ball

- Adductor stretches like butterfly or seated straddle

- Figure 4 stretch (seated and reclined but not flat on the floor)

- Standing hamstring stretch (hands pressing against a wall and hinging at 90 degrees from the hips, tail bone pushing up and back)

I Have been aiming to do a little stretch every day for about 10-15 mins, it doesn’t have to be a lot but whatever time you have. Along with this, I focus on my breath. The core breath from Bellies Inc is great however at this point in time there should be a strong focus on the relaxation of the pelvic floor and not contracting it. Almost like you are making you pelvic floor blossom (NOT pressing/bearing down, just letting it relax and soften.) You can also use some trigger point balls (like yoga tune up balls) to help release any tension in your pelvic floor.

3. Perineal massage

Yes that’s right, massaging and stretching the tissue between your vaginal opening and rectum. It isn’t too difficult but it can hurt, it is a great way to help the tissues prepare for the birth ahead. I had never heard of this with my first labor but this time round my midwife gave me a little handout with some instructions and pros for doing the massage. I had also heard about it throughout training I had done for postpartum personal training and podcasts I had listened to. There are a couple of options you can do…but I opted for the FREE version…self massage!! There is also a tool called the Epi-No, however it is rather expensive and out of my budget…the link is HERE to find out more.

The benefit of doing perineal massage is to allow the tissues to stretch slowly over time to prevent tearing or surgical cuts as the baby is birthed. You can start doing massage from about 34-36 weeks pregnant and spent a few mins per day on the massage.

4. Chiropractic adjustments and acupuncture

Throughout my pregnancy I have been seeing a chiropractor at Two River Health here in Guelph Ontario. I truly believe it has saved my body from getting too uncomfortable. I would begin to show mild signs of pubic symphysis dysfunction/diastasis (SPD) and sacroiliac joint discomfort but the pain never got out of control (until now, when baby’s head is nestled right into my pelvis). It is so important to keep your pelvis and spine happy during pregnancy as a happy pelvis leads to a happy delivery!

Not only have I been getting adjustments, but I have just started acupuncture to help with the fear of birth, energy levels, balance and eventually to help bring baby into the world. There are particular points a trained therapist can use to complement other treatments but only if you feel comfortable. You wouldn’t want it to add to the fears you already feel.

5. Massage

Saved the best till last right?? Who doesn’t like a massage?? Now the baby is getting big and putting extra strain on your body, what better reason could there be? Just make sure you find a therapist trained in prenatal massage. Although massage this late in the game cannot really dig deep into the sore points you have, it can still add some relief (especially lower back discomfort or even swollen feet and ankles).

So there you have it, my list of what I am doing to help my body and mind prepare for child birth! If you have any tips be sure to let me know!

HAPPY HEALTHY DELIVERIES MAMAS!!

'Coning' During Pregnancy - It can increase you chance of getting diastasis recti postpartum

January 31, 2018 Lucy D'Aguilar

Do you go to lay back on the couch or in the bath, look down at your belly and think 'what on earth is happening to my belly?' It changed shape so it isn't round any more, instead there is a protrusion down the mid line. This is what we refer to as 'coning' during pregnancy (it can also be seen postpartum and this is an indication of diastasis recti). But don't worry...keep reading for some great tips on how to avoid coning and help reduce the severity of postpartum diastasis recti. Check out the image below to see my belly coning at 20 weeks pregnant.

KEEP YOUR BELLY ROUND AND SMOOTH!

What can I do to avoid this (coning) from happening?

Think about the exercises that promote the coning effect. When you are pregnant, the advice given by fitness professionals is to STOP crunching, sit ups and conventional abdominal exercises after the 1st trimester. This is done to save and protect your belly!! Who wants a six pack during pregnancy anyway? Not me, I want a functional abdomen that is strong and protects my core and my baby. Instead ask yourself what is the purpose of this abdominal exercise? Is there something better for me?
Look out for exercises during your 2nd and 3rd trimester that may cause coning. Exercises such as chin ups, pull ups, plank, push ups and sometimes even quadruped exercises such a bird dog can cause issues. Each ‘mama to be’ is different and has a different tolerance. It is important to watch your body or have a trained professional guide you through safe workouts.
Practice safe getting up and down off the floor/out of bed. This is a big one!! The best way to get up and down when pregnant is by rolling to your side and doing the 'sexy slide' a phrase I learned from the wonderful Bellies Inc . You can check out the video I posted on Instagram here to see how to do the sexy slide.
Ensure you are activating your deep abdominal muscles. These muscles being your pelvic floor, transverse abdominus, multifidus and diaphragm. The best way to do this is to practice diaphragmatic breathing.

Follow these tips to help protect your belly and if you are worried about postpartum diastasis recti, contact a professional who can help create a safe and effective recovery plan. It is something that can be solved but prevention is better than cure!!

HAPPY HEALTHY WORKOUTS MAMAS!

The Diary of a Miscarriage

October 15, 2017 Lucy D'Aguilar

Its the anniversary of my first miscarriage, the month of miscarriage awareness and I’ve been wondering if I am ready to share this journey with the world…but what better time could there be? I’m not writing this for sympathy, I’m writing this because posts like this helped me through the pain and emotional stress. Warning it may be a little graphic at times, and a little off topic from the usual fitness posts. To me health is all encompassing and mental health plays a large role in women’s health.

So here goes, the story of my last year...

I remember it like it was yesterday, I was out for meal with two friends just before Canadian Thanksgiving 2016 when I first discovered I was having a miscarriage. Although at that moment in time I wasn't exactly sure what was happening. My first pregnancy in 2014 was easy with only a little nausea and I didn't have any spotting, so when I went to the bathroom and saw blood I was so scared. I remember sitting there thinking SHIT what am I suppose to do? “Ok Lucy, don't freak out, spotting is normal right?” Well yes, spotting is common…but it didn’t stay as spotting for very long. The next day I had a play date planned for Eden so I went along as normal, still very unsure about what was happening. Was everything going to be ok or is this it, the dreaded miscarriage? I was only 5 weeks along (I say only but it is still a pregnancy and I still felt the loss). We had been ‘trying’ to get pregnant for a few months so I was early to find out I was pregnant. I had known for a week before it happened.

I'd signed up to all the pregnancy apps, almost bought an ‘I’m going to be a big sister’ shirt for my daughter…I’d announced to my husband in a really cute way and signed up to have a midwife. All my ducks were in a row…I was ready to be pregnant and have another baby. Unfortunately that wasn't the path I was due to take. I didn't really know how I was suppose to feel. I felt devastated, angry, guilty but most of all lost.

Luckily my husband could spend a few days at home because I couldn’t drag myself out for bed. The cramps and the bleeding were like the worst period I had ever had. I physically couldn't get out of bed and I couldn't stop crying, so I locked myself away in the bedroom for a few days. Mourning the loss of my baby to be…looking for answers and searching for a reason why. I felt guilty for feeling this way, thinking ‘but you’re only 5 weeks along’. It didn't matter though, I was still pregnant, I still had the hormonal changes effecting my body, I still had the flutters of excitement that we were going to have another baby. Its ok to feel the loss, its ok to grieve and feel pain. It is all part of the healing process, I still feel sad now and I’m sure I will for a while.

It was Thanksgiving weekend in Canada and all I remember thinking was ‘I have nothing to be thankful for’. I felt miserable for my self and detached from the rest of the world carrying on as normal…how dare they! But as the days and the weeks went on I felt clarity, I felt thankful, I appreciated what I have SO much more. I have a loving husband and an amazing daughter who both mean the world to me. It sounds cliche but experiencing loss really makes you sit back and evaluate what you have and what makes you happy.

At Christmas I was ready to try again, it took another month to get pregnant again but in late January I found out I was pregnant! It was a terrible month, I was back in England as my dad was incredibly sick. While I was there I took a test and found out I was pregnant again. I didn't know how to feel, I was scared and excited all at the same time. A couple of days later my dad passed away. I thought this is a sign…this baby is him, it is the silver lining, his legacy. Knowing I was pregnant again kept me strong during a turbulent time. I went through the whole process again of signing up with a midwife and downloading all the apps only this time I was doing it with caution. I didn't want the same thing to happen again. I got to five weeks and I took a huge sigh of relief. At 6 weeks I was ready to get excited…I told my family in England as we all needed so good news to cling on to.

Then on the day of my dads funeral it happened again…the spotting began. I was 6.5 weeks. I couldn't focus on what was happening, how could I? It was my dads funeral…there was no space in my heart to grieve for another pregnancy loss…that space was reserved for my dad!! I had to push it to the back of my mind. I was still hoping that it was only spotting, but it wasn’t. I came back to Canada where there was space to grieve. It was a little different this time round as a had been through it before. Physically the miscarriage felt the same, mentally I was a little bit stronger, I didn't ask why, I just let nature take its course. What sticks out in my mind…and helped me through was my daughter and her honesty. I understand that nature has its ways, we don't have control but it still hurts. Instead I took charge of my health and sought out ways to get me in the best possible health both mentally and physically. Now I wait patiently for my rainbow baby to make an appearance one day. If it doesn't come, then I’m sure that will be OK.

If you’ve survived a miscarriage yourself, you know how it feels seeing pregnancy announcements and hearing of others sharing their joy of pregnancy. Its ok to feel sad about their news, every time you are reminded of the loss you suffered. It is human nature to protect itself from hurt. But what makes the pain a little easier is to share your story, even if it is just writing it down in a journal. Whatever feels comfortable for you!! What helped me the most is talking about it, crying about it, feeling all the feelings of grief.…get angry…its OK!! You never know, the person you turn to may have gone through the same thing. It shouldn't be a secret that you have had a miscarriage, it is ok to get support from your friends and family. Let them help you, let them be there for you.

We should not be ashamed…it was never our fault.

The best 5 exercises to heal Diastasis Recti

September 20, 2017 Lucy D'Aguilar

You just had a beautiful baby and you are in the midst of poopy diapers, sleepless nights, breastfeeding pains and lots of loving cuddles and kisses. Then (if you are lucky) your OB or Midwife tells you that you have Diastasis Recti!! You may have herd this term before but didn't think much of it. Don’t panic, there is a lot that can be done to help reduce the gap, bring back the tension in the linea alba and reduce/stop symptoms.

First things first, it is important to understand that Diastasis Recti is a symptom of an underlying issue. After carrying a baby for 9 months (give or take) your body goes through postural changes and adapts to the growing baby. After giving birth some bodies struggle to return back, leading to excessive pressure in the abdomen and pelvis. The body can not manage the pressure effectively and you begin to experience symptoms like urinary leakage, pelvic pain, low back pain and abdominal bulging (aka the mummy tummy/Daistasis Recti).

There is a lot more awareness about diastasis recti in postpartum mamas, which is AMAZING!! However, there is also a lot of misleading information on the internet for new moms. Before you start searching the world wide web for the best exercises to flatten your ‘mummy tummy’, how to bounce back after baby or how to lose the belly fat…keep reading!

Recovery postpartum isn't about JUST flattening the mummy tummy or losing the weight. It is about restoring the correct function of the core. The core is a multifaceted system which needs to be worked as a whole and in different dimensional movements. So please, please avoid doing crunches and sit ups till the cows come home, this can actually make things worse.

Before you even get to doing the exercises, you need to check out your alignment. Make sure you are in bare feet…Can you draw a straight line from your ears to your heels/mid foot?? Get some one to take a picture of you standing from the side and look. Are your ears, shoulders, ribs, hips and heels/mid foot all stacked and in a straight line? If NOT then take time each day to pay attention and make adjustment. This will allow the muscles to move properly and distribute the pressure evenly.

Proper breathing. Using diaphragmatic breathing with visual cues will help to fire up the muscles in the way that is needed to prevent a build up of pressure. DO NOT HOLD YOUR BREATH when exercising. Ensure you inhale when you lower and exhale when you lift. Bellies inc has a great demo HERE on how to perform the correct breathing.

There are also some great visual cues I like to use include;

Pick up your blueberry
An elevator rising to the top floor
Sipping a milkshake
Draw your hip bones closer together

Aim to complete 10-15 repetitions of each exercise 2-3 times though, 4-5 times per week. As time goes on you can increase the number of repetitions and begin to change the way you perform each exercise. But for the first few weeks focus on simple movements in tune with your breath.

The best 5 exercises to help heal Diastasis Recti.

Exercise 1 - GLUTE BRIDGE - Exhale as you lift your bum off the ground. Focus on moving your spine as one straight line. Pay attention to which muscles are lifting the body. You want the glutes to be doing the majority of the work, not the back or hamstrings.

Exercise 2 - HEEL SLIDE - Starting with both legs bent at 90 degrees. Slowly straighten one leg out in front keeping the heel on the ground. Make sure your lower back is not arching too much as you extend the leg and make sure you are not doming in the abdominals.

Exercise 3 - BENT LEG LOWER - Starting with both legs bent and 90 degrees. slowly tap one heel to the ground and then bring the leg back up to 90 degrees. Make sure your lower back is not arching too much as you extend the leg and make sure you are not doming in the abdominals.

Exercise 4 - BODY WEIGHT SQUAT - Place your feet at a comfortable distance apart (I like a little wider than shoulder width). Inhale as you lower, making sure you can keep the pelvic floor soft. Lower as far as you feel comfortable. Exhale just before you start to stand, lifting the pelvic floor and exhaling through pursed lips.

Exercise 5 - STANDING MARCH - This one seems easy but the key is to keep the hips in alignment as you transfer your weight from one leg to the other. Make sure you don't stick your hips out and stay as stable as possible.

Check with your healthcare provider before starting a new exercise regime, this information is not meant to replace that from a medical professional.

If you have any questions please comment below or send me an email to info@fitandeats.com

Post-vacation bloat

August 15, 2017 Lucy D'Aguilar

The dreaded vacation bloat…it happens to the best of us. I recently went away and came home feeling rather miserable about myself. Now don't get me wrong, that vacation was great and it wasn't the fact that my belly was bloated that made me miserable…I don't usually focus on the scales or weight as they have been the devil in my life.

I put on my clothes that morning and they just felt wrong…but the more I thought about it the more I realized…this isn’t my problem! I don't really worry about how I look, my problem was how I felt! It is soooooo easy to get fixated on image, weight, measurements or even a flat belly but what really matters is how you feel.

OK, so yes my clothes were tight and that made me feel uncomfortable but the real problem was that I felt sluggish, slow, drained, de-motivated and just generally low. I knew I needed to make some changes to get back to how I wanted to feel.

If you start with wanting to change how you feel IN your body…only positive changes can happen. Energy, motivation and confidence are what I strive for, the rest just happens naturally.

Here are the four steps I used to help get myself on track

STEP 1. Tell yourself ‘you are beautiful’ starting from a place of love will always render better results….however you like to define results. For me the result I want is to feel motivated and confident instead of sluggish and subdued.

STEP 2. Drink more water. I usually carry a water bottle around with me, however I didn’t take it away with me. I left it at home and therefore forgot to drink throughout the day. This left me feeling bloated and seriously dehydrated. I thought I was hungry but really I was just craving water.

STEP 3. Drink less coffee. I usually drink decaf coffee with a little caffeine added in, but because I was a single parent for 10 days I opted for strong back coffee to keep me going through the day. The personal trainer/nutritionist in me was screaming NOOOOOOO don't do it…but I did. It was like a teeter totter effect, the more coffeeDehydrating me further.

STEP 4. Eat more. Thats right….eat more!! I found when I was away I would skip lunch or just have a small lunch. This left me craving sweet treats later on in the afternoon. When I say eat more I am referring to nutritionally packed meals with vegetables, protein and good quality carbohydrates.

STEP 5. Have healthy snacks available for when you are hungry. I struggle with snacking as I never know what I want. Making sure I have the variety in the fridge/cupboard is the best way for me to get something I enjoy/want at that time. Healthy trail mix, greek yogurt (2%), fresh berries, fresh peas, rice cakes with almond butter etc. Pick things that are nutritionally dense, the less empty calories the better.

One step at a time and keep building off the strong foundation to finally get you to where you wanna be!

How to check for Diastasis Recti (Video included)

June 7, 2017 Lucy D'Aguilar

All you postpartum mamas out there should give this a little read….and if you have carried a baby in your belly….then you are a postpartum mama!! It doesn't matter if you are 8 weeks postpartum or 80 years postpartum, you are postpartum and can still help your abdominal separation and help to reconnect your core. However, don't get fixated on the ‘gap’ in the abdominal wall. Instead try to focus on the connection between your breath and the linea alba (your connective tissue which hold the two muscles together).

One of the most common complaints in women after they have had a baby is ‘I still look pregnant’ or ‘I want my belly back to how it was before’. The most likely cause for this is a condition called diastasis recti, This is when the two rectus abdominis muscles separate during pregnancy and the connective tissue (the linea alba) stretches to make space for the baby! amazing right?? However, if it does not heal on its own….it will need a little extra help. There are studies showing that 100% of women will get this separation and 52.4% will still have one present at 6-8 weeks postpartum (Mota et al 2014)

But I need you to look past the gap and the mummy tummy for a moment and realize what the separation can really be doing to your body. First and foremost it is detrimental to the health of your core/how it functions. Without a good core connection your body is going to begin to suffer. But AGAIN don't worry if you can’t close the gap, lefts work on getting your core to work properly (that will be another post) :)

So how do I know if I have Diastasis Recti??

Watch this video to see a full demonstration of how to check for Diastasis Recti OR follow the steps below. If you have any Questions just shoot me a message and I will gladly help you out. If you don’t feel comfortable checking yourself contact a professional like me or a physiotherapist.