waiting...........

I'm constantly being told that going from 1 to 2 kids is a nightmare significant adjustment, so I've been mentally trying to prepare myself and am expecting it to be pretty tough.  At the same time, I'm hoping that expecting the worst, will actually make things seem less challenging????.....haahh...ahhhh...

Lately though, instead of being nervous, I've just been getting really excited to finally meet this boy!  Not sure if this sounds bad, but when I think about how amazing the first couple of days in the hospital were with Gwen, I hope it's just as amazing with him.  Justin and I really came together and worked as a team.  I felt like we bonded in a different way after she was born, and it just made the whole experience so much better.  This time, instead of it just being the two of us, we want to be sure that Gwen is included and comfortable.  All signs point to an easy transition for her - she's still constantly talking about her baby brother, saying good morning to him and giving him hugs and kisses.  She tells us that he'll be sleeping in her old crib while she stays in her big girl bed.  That she'll be sharing her toys, and helping to feed him, rock him...annnd sharing her pah-pah(!).  But there's no way to really know how she'll actually react until he's here.  We're lucky to have a lot of help from family, and Justin is planning a lot of daddy-daughter time including Gwen's first movie - the sequel to Monsters Inc. (which she's obsessed with).

I'm just so excited for our family to be complete, let's get this show on the road, people!!

hugging BB during facetime with Annie Annie

38w 3d

35.5 Weeks

30 days to go and we just had our [i think] final ultrasound.  Baby boy checked out perfectly healthy, and at 5lbs 6oz he's a peanut in the 26th percentile.  He's head down now, so we're looking to be in great shape!

So far I'm up 18lbs from my pre-pregnancy weight, so I'm on track to gain a little less than I did with Gwen - I think my final number with her was 28lbs and the Dr recommended anywhere between 25-30lbs for both pregnancies.

We were able to get a really great look at his face, which made me even more excited to see him in person in just a few short weeks :)

nose and lips <3

profile

5.20.13 - exactly 1 month before my due date!

"Mee-Maw" Day

The day started out a bit rainy, but we were hopeful that it would clear up.  We decided to head out to Smolak Farms on Mother's Day.  They didn't have any special events going on, but that morning Gwen had asked to see animals and we thought this would be a great idea.  Smolak is our preferred place for apple picking in the fall, and we even got our Christmas tree and met Santa there last year.

The weather ended up being a blessing because as we had hoped, it did clear up and there were only a handful of other families who had the same idea as us so we were able to enjoy such a relaxing and low key day together without any hectic Mother's Day crowds.  After we checked out all of the animals and Gwen played on the little climbing structures, we went inside to their farmstand for lunch, and then to the green house so Gwen could smell *ALL* of the flowers and I was able to buy some cherry tomato plants.  We decided to start a potted vegetable garden for Gwen this year - more on that later...

Here are some pics of my favorite lady and me (along with baby brother, of course! @34.5 wks).

these birds (some sort of hen, maybe?) were out of their cages, and just walking around with everyone

the peacock was showing off the entire time we were there, he even started shaking his feathers around for us

we can never pass up a photo op with "Gwen The Goose"!

Oh, and if you're wondering about the title of this post, watch this video.  One day, randomly, she started calling me "Mee-Maw".  But only when she's being all sweet and lovey, and telling me that she loves me.  It melts my heart <3

"The Boy" Update

I haven't written about my pregnancy much lately.  Which, I guess is a good thing because overall it's been pretty uneventful.  That could be due to the fact that I'm preoccupied with our increasingly independent 2 year old these days, and half the time I forget that I'm pregnant at all.  Well, I guess that's not entirely true because let me tell you, the boy does NOT let me forget that he's there.  I remember being pregnant with Gwen and not feeling her all day long and then trying to coax her to move in the evening.  After she was born it made sense that she was the most calm, easy-going baby ever.  There were a good 4 months where she was sitting unsupported, and not even trying to go anywhere.  She was completely content just sitting up and watching the world go on around her.  Well if that correlation plays out this time, then we're really in for it with this boy.  The kid is a nut in there.  Flopping, Rolling, Jabbing, Kicking, Throwing his whole body around.  Just about any time I eat, drink, lie down, change positions, he feels the need to throw a party.  I predict he's going to keep his Momma pretty busy once he's on the outside :)

Gwen has been getting very excited for her new brother to arrive.  She calls him "baby brother" and gives him kisses and snuggles.  She also gives him all of her stickers (read: puts them on my belly) when she gets them from dance class, Drs visits, etc.  She keeps asking us to read the same book over and over about a little girl named Penny who gets a baby brother.  The last page shows Penny and Parker making snow angels together and Gwen points to them and says "Gwen! Baby brother!".  Obviously, big transitions like this can pay a toll on kids, but I'm thinking if any toddler has a good shot at a somewhat smooth transition to a new baby it would be Gwen.  *Fingers crossed* I don't come back to this post in a few months and laugh at myself.

Here I am most recently at 34.5 weeks.  I'm officially getting stares at the gym...

We have an ultrasound scheduled for next Tuesday, soo we'll get to see the boy and get an idea of how much he weighs.  According to WTE, at this point he should have already reached his full newborn length - around 20 inches, and average weight is about 5.5lbs for now.

It doesn't take 9 months to lose it.

I found this girl's blog post about her postnatal weight loss via Pinterest.  Styleberry Blog
It unveils the BIG secret (I type that with sarcasm, because really, it's no secret at all) to how she lost her pregnancy weight.  As I read this post, I felt like it was almost something that I could've written word for word.  I've sort of touched on the role that my prenatal care played on my postnatal weight loss before, but after reading Shawna's post, I felt I had to share.  She put something into words that I felt my entire pregnancy and I'm baffled why more pregnant women don't feel this way!  From her post:
"When I found out I was pregnant, I had this major mental shift.  Suddenly my health was more important to me than ever before.  When I exercised, so did my baby.  When I ate healthfully, so did my baby.  When I failed in these two areas, so did my baby.  This was enough motivation for me."

So many times, I hear women using their pregnancy as an excuse to "cheat" and eat whatever they want, whenever they want, while being completely sedentary.  Am I the only one who cringed when people told me "it's ok, you're eating for two now"?  I hate this part of our culture.  We should be encouraging each other to be healthy, and to exercise, not to stuff our faces during the most crucial growing period of our baby's life!

From Whattoexpect.com:

"Does eating for two mean that you get to eat twice as much of everything? Unfortunately...[the] math doesn't work that way. Keeping in mind that one of the two you're eating for is nowhere near your size (just pea-like, in fact, in the first trimester), you'll only need to eat an average of about 300 calories a day (more, if you're very active) above what you'd eat to maintain your pregnancy weight gain — the equivalent of, say, two glasses of skim milk and a bowl of oatmeal. ...By the second trimester, though, you should up your daily calorie intake during pregnancy by 350 calories, and toward the end of your pregnancy, you can eat an extra 500 calories per day..." 

So, bottom-line: Yes, you need to consume more calories while you're pregnant, but it's not as much more as people lead you to believe, and those calories should be from foods that you would be comfortable feeding to your baby (because, afterall, that's basically what you're doing).

My OB-Gyn recommended that I gain between 25-30lbs during my pregnancy, and I gained 28lbs total.  After Gwen was born, I certainly did not return to the gym as quickly as some people do.  I did a lot of walking when the weather turned nicer, some "mommy & me" Yoga, and some fitness classes here and there, but I didn't actually join my new gym until September (8 months postpartum).  However, I was miraculously (again, sarcastic) able to lose all of my baby weight by 3 weeks postpartum!  In those 3 weeks (besides breastfeeding) I did nothing to even try to lose the weight.  I realize that a lot of people would roll their eyes at this (and to those people, whatever, no one's making you read this), but the reason why I'm writing this is because my point is that I busted my butt BEFORE and DURING my pregnancy, to prepare my body for this.  I worked out very regularly, and became much more focused on eating healthfully.  I know for a fact that if I hadn't done these things, a.) I would've gained much more weight, and b.) I wouldn't have lost the weight nearly as quickly.

More wise words from Shawna's blog: 

"The human body will completely take care of itself, if you take care of the body.  Pregnancy is not a sentence for a lifetime of excess weight.  It's just a pregnancy.  If you gain the right amount [and take care of yourself], you will lose it just as fast (well, much faster, really).  I believe it is that simple."   As do I!

Prenatal Workouts - Strength

PT on the Net is a great resource for fitness professionals, providing research articles, along with pre-made workouts and individual exercises that allow you to put together your own workout.  Below is part of a prenatal workout that is similar to the one I used during my pregnancy.  I love the fact that it's a dynamic workout that hits all of the major muscle groups, but won't take 2 hours to complete! I have modified some of the exercises so they can be done at home with common household items - no gym required!! These stretches can be performed prior to the exercises below as a warmup.  20-30 minutes of biking or walking at a low intensity is also recommended. Cycle through all of the exercises below before resting, and then completing another set.  2 sets of 12-15 repetitions at a moderate intensity should be performed. SQUAT - INTEGRATED ROTATION Movement : This movement involves a squat motion to standing with arm rotation. Start with the feet wider than shoulder width and reach up and into rotation with both arms to the right. Descend into a squat and reach towards the floor. As you begin to stand, reach up and into rotation with both arms (as shown). Repeat. AXE CHOP MEDICINE BALL X-BODY Preparation : Start with the feet slightly wider than shoulder width, toes turned out slightly. Movement : This movement involves a cross-body chop motion using a medicine ball. If you do not have a medicine ball, you can preform without any weight, fill a milk jug with water, or use soup cans. Start with the knees slightly bent, both hands on the MB and arms straight. The hands start at head height. Accelerate the MB down and across the body. Decelerate the ball at the low end and accelerate the MB back up to the starting position. (this movement should be controlled) Repeat pattern back and forth for 12-15 reps then switch sides. WALL PUSHUP

• Stand facing a wall and ex­tend your arms in front of you. Lean forward slightly and place your palms against the surface. Bend your elbows until your nose nearly touches the wall. Push back out to start. 

ROW - 1 ARM STANDING

Preparation:

• Stand with left foot in front of right, hip-width apart. 
• Hold back of chair with left hand and lean forward from ankles so your body is at a slight angle. Your back should be straight - don't hunch!

Movement

exercise should look like this with your
left hand on the back of a chair
photo credit: umerphysio.co.cc

• With a dumbbell (or soup can) in your right hand, let arm hang straight down from shoulder, palm facing in. Squeeze shoulder blades; then bend elbow up toward waist. 
• Straighten arm and complete 12-15 reps.
• Switch feet position and repeat with your left arm.

LATERAL RAISE: STANDING Preparation : Stand "tall." Feet: shoulder width apart. Knees slightly bent. Dumbbells (or soup cans) at side. Movement : With core activated, lift the arms at your sides until they reach shoulder height. Stop and slowly return to starting position maintaining good posture and an upright position. Focus on the back musculature to maintain correct posture.

For your protection!:  Vigorous exercise should only be undertaken if appropriate. Vigorous activity should definitely be avoided in hot and humid conditions. Care should be taken when returning to a standing position after any significant period of time lying down. This is due to chronic changes in blood pressure that may cause you to feel unwell. - Exercise regularly (at least three times a week). - Avoid competitive sports and activities. - Avoid laying flat on the back after the first trimester. - Avoid standing motionless for prolonged periods of time. - Stop exercising when you feel fatigued. Women who plan to begin an exercise program during pregnancy or soon postpartum are advised to seek medical advice before commencing any new routine.

Important Disclaimer:  No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training on the net. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded. © Copyright Personal Training on the Net 1998 ­ 2012 All rights reserved

Another great resource!:
BabyFit has developed a series modified strength training exercises for upper and lower body and abdominals that can be viewed at these links:
 Babyfit Core Workout

Babyfit Upper Body Workout

Resource: ptonthenet.com, babyfit.com, Women's Health

Prenatal Workouts - Stretching

I found that stretching throughout my pregnancy was quick and easy, and made a noticeable difference in relieving muscle tension.  Below are a few examples of these stretches.  


All of these should be performed gently and to the point of slight tension, not pain.  Be sure to BREATHE throughout the entire stretch (especially for the static stretches - the ones where you hold the pose) and perform all of these exercises in a fluid motion, without bouncing.

1.   Figure C:  

Stand next to a pole/doorway or anything vertical that you can grab onto.  Feet shoulder width apart, maintain good posture, shoulders back, knees slightly bent.  Reach and grab the doorway with one arm, flex the spine to the side and reach overhead with the other arm to grab the doorway.  Hold (and breathe), and then slowly switch sides.

2.   Hip Swing:  

Stand in front of a wall and lean on it with your forearms for support.  Lift your right leg off the ground so that your hip and knee form a right angle (your left leg should be straight and facing forward).  Draw in your belly button and slowly move your leg side to side, rotating through your hips as far as feels comfortable using a controlled momentum.  Perform 12-15 repetitions and switch sides.

3.   Arm Swing: 

Stand tall with abs drawn-in and glutes contracted.  Begin with arms out to the side with palms up and elbows slightly bent.  Using controlled momentum, swing arms back and forth horizontally across your body, rotating palms down in the center.  Be sure to keep a neutral spine (don't let that butt stick out!), throughout the movement. (note: if my hands look a little awkward, it's because I had to point the remote towards the camera.)  Perform 12-15 repetitions.

4.   Standing Hip Flexor: 

Take a staggered stance, almost in a lunge position.  Slightly rotate the back leg so your toes are pointed toward the midline of your body.  Draw belly button in and tighten glutes, avoid arching your low back.  Hold for 20-30 seconds (and breathe).  Movement should occur in the hips and your back leg shouldn't move.  Switch sides

After you have moved through each of each of these exercises, repeat for one (or two) more set(s).  These stretches can be performed before and/or after your workout, or whenever you are feeling tight.
Enjoy!!

Prenatal Workouts - where do I begin?

As most expectant mommas have probably heard, moderate cardiovascular exercise is recommended during pregnancy - but what you may not realize is that strength training is an equally important component of a prenatal fitness program!  Strength training is any exercise or physical activity that uses the force of muscle against some form of resistance (whether it be external weights, or body weight).  You do not need to belong to a gym in order to strength train!!!


Weight gain, and the shift in posture during your pregnancy can create stress on your muscles and joints.  If your muscles aren't strong enough to support these biomechanical changes, back and joint pain will result.  Incorporating strength exercises into your routine will improve your ability to maintain support of your spine and prevent muscular strain and injury during your pregnancy - and not to mention help prepare for all of that bending and lifting once baby arrives!


Throughout my pregnancy, I continued my workouts [almost] as usual until my 5th month of pregnancy, when I fainted at work (not during a workout!).  Because my Dr thought the cause could potentially have been a heart issue, I was told to stop exercising for what ended up being 1 month.  Luckily, it ended up being my Iron levels that caused me to faint and not my heart.  In that one sedentary month, I noticed a huge difference in the way that I felt; I was always sore, my muscles were tight and my hips were constantly bothering me.  Literally the day I started working out again, my hip pain went away(!) and I felt SO much better.  

Here is a limited overview of some of the MANY pluses associated with exercise during pregnancy.

• Helps relieve backaches and improve posture by strengthening and toning muscles in the back, butt, and thighs 
• May help prevent or treat gestational diabetes
• Increase energy levels and mood
• Reduce constipation by accelerating movement in the intestine (especially for those of you taking Iron - yikes!)
• Increase in muscle tone, strength, and endurance 
• Improve sleep quality (we all need this, right?)
• Improve the ability to cope with the pain of labor 
• Regain pre-pregnancy fitness and shape more quickly (woot woot!)

This all sounds great, but what if you didn't really exercise before your pregnancy?  Now is certainly not the time to start, right?  Wrong, it is safe (and recommended) for expectant moms to begin strength training in uncomplicated pregnancies - but you should always consult your Dr to be sure - just add it to your ever-growing list of QU's for your next appointment!

I'll be posting some stretching and strength training exercises, but in the meantime I wanted to share a Yoga DVD: Shiva Rea's Prenatal Yoga that I added to my routine (just once a week) during the second half of my pregnancy because the stretching felt Ah-mazing!  I highly recommend this DVD, I would even do some of the stretches randomly throughout the day when I needed it because they felt so good!  It is safe to use this DVD during your entire pregnancy (modifications are explained throughout).

Enjoy!

Which way to the gym?

How have I managed almost a year of blogging without writing a post on fitness?

It's been in the back of my mind, but I guess I just needed to organize my thoughts.  Since I've documented Gwen's first year, I feel like I can now talk about other non-Gwen things on here as well.  Well, I guess it's somewhat Gwen-related because I really have been wanting to talk about my prenatal workouts; HOW IMPORTANT they were and how much of a difference I feel that they made.  I wish I had blogged during my pregnancy, but oh well, next time right?

Some background info for anyone who doesn't know; in my former [pre-baby] life, fitness was my thang. And by that, I mean my job.  My degree is in Exercise Science, I'm a certified Personal Trainer, and I worked in the Corporate Fitness industry for 8 years as a personal trainer, group fitness instructor, and manager.  So basically, I got to "work out all day".  Not really, but try working in the fitness industry without hearing that comment every day of your life.

Anyway, early on I realized that lifting weights is 10 million times more enjoyable to me than anything cardio-related.  I chose my major because when I ran track in college (ironic, I know), my favorite part of our practices was the weight lifting.  My workouts have always consisted of mostly strength and interval training.

Post-baby I was fortunate to lose my baby weight rather quickly, however, I know that some of it was muscle loss.  I stopped working out just before Christmas, and Gwen was born 1/9/11.  Since then, I haven't been as diligent as I could've been about working out, but Gwen and I joined a Yoga class, and we went walking a lot.  I finally joined a gym in the fall, but I'm still struggling to find a schedule that works for me.
Because of the inconsistency with my current workouts, I truly believe that I wouldn't have been as successful with my weight loss if I hadn't taken care of myself during my pregnancy.

Stay tuned - I will be dedicating a few upcoming posts to pre and postnatal info and exercises!