Melissa Paris Fitness

Before I had a baby, my preferred weapon of choice during my workouts were kettle bells. After baby? The most effective, and arguably cutest workout partner, is my nine month old. You can incorporate your little one into almost every workout for each muscle group.

Leg Lifts:

Leg lifts are a great way to work your lower abs. Working your lower abdominals can help improve balance and stability. While working the abs they also help support your lower back, a vital mommy muscle. I do this exercise to round out my ab routine.  Auggie loves when I give him love taps with my toes on his bum!

Squat to Overhead Press:

This total body blaster works legs and arms all at one.  Targeting glutes, core, and shoulders, do this exercise a few times with your little one and you will break a sweat in no time all while strengthening your entire body.  Total body movements are great to do because they will prepare you for daily life tasks.  I like to incorporate this movement when I want to make my workouts more challenging.  Add extra reps to kick it up a notch and break a sweat.  Auggie loves to be lifted high into the sky!

Wall (tree) sit:

This exercise targets your legs. Repetitions of Wall Sits will help give you legs that can withstand prolonged strenuous activities like squatting down on floor with your baby OR activities like skiing. I like to do this exercise in between sets of other high intensity movements (like burpees without baby of course) and in prep for ski season or just everyday life with baby.

Even though I understand, not everyone enjoys exercising as much as someone who has chosen it as their career path, it’s hard not to look forward to fitness with your little one. Getting your daily workout in while spending quality time with your mini somehow makes the entire process much more bearable, if not, dare I say, enjoyable. Whenever I get the chance to incorporate Auggie into my workouts, I jump at the chance, because I can’t think of anything better than building my strength while building my bond with him. Even though these moves primarily work those arm and chest muscles that we all so desperately need, they also engage your core. Here are a few of my favorites:

Pushups to Baby:

Great way to work almost entire upper body focusing on your chest muscles. This can improve posture, arm strength and arm tone.  I do these when I need a boost in arm strength (for all that mommy lifting!).  I find that even though Auggie is crawling and active he stays still because I put him underneath me and kiss him on each rep. This is a great way to engage with your little one, and ideal for those with younger babies, who might not be mobile yet.

Sit Ups:

Great way to work your rectus abdominals other wise known as your “six pack abs”, I do not recommend doing sit ups if you have any signs of diastasis recti; this movement can exacerbate it, but for all others the rectus abdominals helps keep the internal organs intact and in creating intra-abdominal pressure, for example when lifting heavy weights (possibly your baby) or childbirth.  I like to do this exercise to get a boost in my core strength and let’s be honest,  Auggie also squeals when I lift him from the lying to seated position, and that in and of itself is enough reason to do these all day every day!

Chest Press:

This exercise works your arms and targets your chest muscles.  I like to do this exercise to tighten arms and tone chest area especially pre and post baby as that area tends to get larger during pregnancy and breast feeding.  Doing a few reps with baby not only is great for your muscles but I fond Auggie loves the up and down motion.

Believe it or not, core work is often neglected in lieu of working muscle groups such as legs, arms, or back. This can be a grave mistake, because it is, quite literally, central to all other aspects of fitness. In fact, working the aforementioned muscle groups inadvertently works your core, which in turn, will make the rest of your body stronger, tighter, and better as a whole. Thankfully, it is one of the easiest groups to work without a gym, which means there’s no room for excuses here! If you’re not used to working your stomach muscles, you will immediately feel the amazing soreness onset after a workout, that feels almost like an internal corset holding everything together. Here are a few of my favorites for a quick core session for all the Mamas out there short on time!

Far Out Planks:

This exercise works shoulders, chest, and transverse abs.  This exercise improves core strength while in return can improve posture.  I do this exercise to complement my back exercises, (see back workout HERE), to give me a boost in my core strength and maintain strong posture.

Flutter Kicks

Works your lower abs.  This can improve that “bulge” that sometimes moms would like to shrink post baby.  I do this exercise to boost my lower abdominals and round out my ab routine.

Side Plank Elbow to Knee:

Strengthens abdominal and back muscles, specifically the transversus abdominis and rectus abdominis.  This can improve “muffin top” and I do this to get a boost in my waistline.

Let’s face it. Between lifting, and changing, and nursing, and picking up toys, and chasing a mobile child, (no matter what age), our backs can take a straight up beating. The result is fatigue, aches, and pains you never even knew existed before you brought life into the world. Another unpleasant side effect is bad posture, which truly can affect the way our bodies look and feel. It is imperative to keep those backs not only straight, but strong. Here are three of my favorites for remedying that “mommy back”, and keeping it strong for all the heavy lifting we do on a daily basis, no gym required!
All of these can be performed with a resistance band. No excuses!

ROWS:

What it works: Latissimus dorsi- lies along the backs of the ribs. The rhomboids of the upper back are the primary muscles used and the secondary muscles worked are your biceps.  Strengthening these muscles can improve posture, alleviate back pain, and make day to day tasks like carrying your baby much easier.  I do this exercise when I feel like I have spent the weekend carrying Auggie around. You know the feeling. A human shuttle bus.

“Y’s”

These work shoulders, upper, and lower back.  This exercise can improve forward rolled shoulders and a hunched back.  I did a lot of this exercise while I was breast feeding.

Reverse Flies:

These work the upper back and shoulders. This exercise can improve posture and I do this when I have long spurts of sitting.  Sitting can tighten chest muscles giving you a hunched over look and eventually cause back pain.

Updated BYOB Schedule:

- No Class 4/23 or 4/30-

Tribeca Classes to Resume 5/14

Central Park (Sheep’s meadow) Saturdays 9:30am:
5/23, 5/30 Single classes @ $40/class 6/20, 6/27, 7/11, 7/18 Class series @ $150
*Meet by the old Tavern on the Green Strollers welcome carrier preferred. RSVP .(JavaScript must be enabled to view this email address) (name, name/age baby, location)

Stuy Town, Sundays 9:00 am: 5/24, 5/31
Single classes @ $40/class 6/21, 6/28, 7/12, 7/19 Class series @ $150 *Meet by the Oval Fountain Strollers welcome carrier preferred. RSVP .(JavaScript must be enabled to view this email address) (name, name/age baby, location)

EXCEED THURSDAYS @ 2PM

PLEASE BRING A DOCTORS NOTE

It’s been just over six months since Auggie entered the world, and he has changed it completely, and for the better! As for me, I’m back at the gym with a vengeance, running, jumping, and lifting like I was pre-pregnancy. Most weeks I am able to get about four workouts in, generally three strength and 1 focused strictly on cardio. These usually are broken down into upper body strength, lower body, and total body with an emphasis on core work. On my “cardio days” I’ll mix up running, plyo, or the Stairmaster, depending on my mood. (Because we all know you have to be in a very specific mood to attack the stairmaster, especially with a baby in the house!) I had an enormous breakthrough in energy once Auggie started sleeping eight hours at a time. I don’t think I’ve ever, ever appreciated that eight hours as much as I do now. No seriously, cherish sleep while you can. He’ll wake up for a quick 15 minute bottle break, and then back to sleep we go until about 7:30 in the morning. And really, who could be bothered waking up to this face,

Once he began sleeping long stretches my workouts were able to be kicked up another notch. Prior to six months he was still waking up at 11:30pm and 5:30 in the morning. Though that is of course normal for a 3-6 month old, it was far from normal for me! My normal relentless style of training was very difficult to attain on a broken sleep schedule, so once he hit 6 months, Mama officially got her workout groove back! I did notice some lower back sensitivities which is common in moms and dads with small children. The constant carrying, feeding, bending over, lying on the floor for play time, lack of sleep, and maybe poor nutrition certainly does not help Mommy and Daddy’s posture. Strengthening your back and stretching your chest is something I emphasize in all my programs. I love TRX rows, bridges, and supermans to help strengthen this weakened area and lying face up on a stability ball will help lengthen the overly tighten chest area. Do not for that focusing on core and posture will also help alleviate pain. Thinking about sitting up straight, hydrating, and getting sleep ( if your baby allows) are all things that will make major differences. My BYOB classes have helped immensely in this regard, with “Mommy focused” exercises, and the capacity to bring Auggie along, the entire set up is a dream come true.

Now on to the real star of the show, the man himself. As far as Auggie’s developments go he has started eating solid peas, sweet potatoes, carrots, bananas, avocados, hummus, apples, and the like. He was really not a fan of peas so they’ve been cut out of the rotation for now. I’ve been working on concocting homemade, organic baby foods, which surprisingly, isn’t as time consuming as you might think, and I feel better knowing exactly where his food came from. (More on that to follow!) I am still pumping three times a day, and he is officially only on bottles. As it turns out, at his 4 month appointment he had not gained the recommended amount of weight, so I’ve started counting ounces as well, just for extra assurance. So pumping is still a part time job, but I’ve been lucky that I still can, as I know the transition can be difficult for some mothers.

Lastly, he’s mobile! Auggie is crawling which means that time is officially flying by. He’s also saying “DaDa”, much to Geraldo’s delight. I have no idea where the last six months have gone. Every day we learn something new about this tiny human and the person he is becoming. It is the most amazing ride, and I can’t wait to see what it has in store for us!

If you’re a new, or even a seasoned mom, who has chosen to breastfeed, chances are you’ve wondered if you’re producing enough milk for your little one. Below is a list of foods *believed* to help increase your milk production:

Fenugreek seeds (methi): Methi seeds have been used for ages to increase breastmilk supply and now there is research to back this ancient belief. Research has shown that fenugreek or methi increases milk supply. Some doctors say that if you include methi in your diet, you will have an increased supply of milk within a week. Besides, fenugreek seeds are a great source of iron, calcium, vitamins and minerals.

But be careful not to consume too much as it is a mild dieuretic and you may end up losing a lot of water. Fenugreek tea (methi ki chai) is a popular drink given to new mothers. Methi is can be added to many dishes, especially vegetables, and meat dishes

Fennel Seeds : Studies have found that fennel seeds increase milk supply. Some doctors also say that fennel seeds help prevent colic in your baby. They are rich in vitamin C. Besides, they are a good mouth freshener and aid digestion. Fennel seeds can be added to vegetables, rice preparations, and desserts. In many traditional homes fennel water and fennel tea are given regularly to new moms.

Garlic : Among its many curative properties, garlic is said to help in increasing breastmilk supply. Studies have shown that the infants of mothers who eat garlic tend to feed for a longer time, and many babies seem to like the flavor in breastmilk.Though garlic can be eaten on its own, you may find it more appetizing when used as a condiment in, meats, vegetables, pastas and pickles. Garlic milk is a popular traditional post-delivery drink given to nursing moms.

Cumin seeds: As well as stimulating milk supply, cumin seeds are said to improve digestion and provide relief from constipation, acidity and bloating. They are also a source of iron to help you gain strength after birth. Cumin seeds are an integral part of many Indian dishes. You can roast them and add them even to snacks, and chutneys or drink cumin water

Green vegetables like beans , spinach , fenugreek and asparagus are an excellent source of minerals and vitamins as well as phytoestrogen which is believed to enhance lactation.

Pulses or lentils  : Pulses, especially red lentils are not only believed to improve milk supply but are also high in iron and fibre. Use a pressure cooker to prepare them to save time and add spices and condiments of your choice.

Red vegetables: Carrots , sweet potatoes and beetroot for example are high in beta-carotene, which is beneficial for your baby if you are breastfeeding. Beets and sweet potatoes are high in iron and help to maintain the liver.

Nuts and dried fruits They make an excellent snack and easily available or you could blend them with milk to make delicious badaam milk or kaju milk.You can also add them to sweet and savory dishes to boost their flavor.

Oats and porridge: Oats are a great source of iron, calcium and fiber and are popular with nursing mums. Broken wheat is another nutritious option. They are commonly eaten as porridge and you may choose to add nuts, milk, spices or fruits to improve the nutritional value.

Oils and butter: Certain fats from oils and butter are healthy. Oils like olive oil, flaxseed oil and sesame oil are healthier oils believed to aid breastfeeding. Butter, coconut oil and ghee, when consumed in moderation, can boost energy.

As with any nutritional program, it is best to consult your doctor before changing anything about your diet when it comes to breast feeding

A quick way to get your burn on with an infant!

*Make sure you are cleared to exercise by your OBGYN before embarking on any exercise or workout regimen*

0-6 month easing back into the workout scene
Make sure Cleared by OBgyn to do exercise at comfort level

Approximately 30 minutes- Perfect for those quick baby power naps!
(Exercises can be made harder by adding weight/resistance/or time)

Plank 60 seconds
Dips 60 seconds
Lateral raises 60 seconds
(Repeat set 3x)

60 seconds Resistance band rows (wrap band around feet)
Side plank 30 seconds on each side
60 seconds Wall sit
(Repeat set 3x)

20 Squats
10 Walking Lunges Each Leg
30 seconds Pushups
(Repeat set 3x)

Nine Months in, 4 Months Out...

It’s only been 4 months since Auggie was born, and somehow I can’t imagine what life was like before him. I don’t think anything prepares you properly for motherhood, with it’s all encompassing, time consuming, crazy, schedule changing tasks. Somehow though, you manage to center your life around this tiny being who is reliant on you for all things. So here’s a quick update on the mommy side of life.

As far as my “recovery” goes, my c-section scar has healed, and the slight pulling I felt when I first started exercising has dissipated. I am 100% back into the swing of things at the gym, back to working with my clients, and back to feeling like myself. Even though I did begin working out relatively soon after Auggie was born, things that were uncomfortable have returned to normal, so much so that if I hadn’t been there, I wouldn’t even know my c-section had happened. I was able to take my first run almost 8 weeks to the day of Auggie’s birth, and that was an incredible relief to me. I recall running 8 minute miles,which, although “slow” for me, felt like exactly what I needed, and the right pace for my body. Exercising is so much a part of who I am, and it can definitely be a cathartic outlet for every day stressors.

The human body and it’s capabilities still astound me. Even though I spent 9 months growing a human, my body has, for all intents and purposes, snapped back. My calories are still elevated, as I am still breast feeding and need to consume more in order to produce more. On the menu daily are a lot of whole grains, such as millet, quinoa, barley, and healthy fats, such as avocado. (The perks of breast feeding!). Auggie is growing like a weed, and is even rolling over, like a fish out of water. His constant smiles are completely infectious, and he spends so much time smiling, we can’t help but smile with him. The greatest part of four months? Auggie now takes bigger bottles, which means longer stretches of sleep for Mommy! Increased sleep means more energy to cook, run, and enjoy every waking minute with our son.

Time flies when you’re having fun!!!

The idea of a babysitter with my newborn FIRST child, are you out of your mind?!?! After much convincing from my husband that we needed a night out alone, we had a dear friend watch our son at 8 weeks post birth. My hubby, Geraldo, planned a great night out to a jazz club in the West Village with casual cocktails closer to home after.

As it got closer and closer to 8pm, the time we needed to walk out the door, I was further and further away from being ready.  Simultaneously….screaming baby, walking around in nursing bra and pantyhose, hair wet, and texting my brother back I surely DID NOT think this was going to go well.  But I really wanted to stick to the plan even though I was sleep deprived, had a long to do list, and had a full day the next day on Saturday. 

I pulled it together, like any women would, and even felt cute after a quick blow dry and putting on my favorite black booties.  I wasn’t quite in my skinny jeans but washing my hair and putting on mascara made me feel amazing. 

When we got in the cab, we both felt a little strange leaving Auggie but we were giddy off the feeling of freedom we felt.  The first hour seemed like an eternity and while we made a promise not to use our phones or call to check in, our friend who was babysitting sent a text of him fast asleep and we both felt assured.  Of the four hours we were out we talked about our son 75% of the time and we held hands the whole time.  The Jazz club was great and although we used to live in the West Village we had never had the opportunity to catch a performance.  We went to two more places after that, since the first spot we went into was so crowded (like any normal bar on a Friday night at 11pm).  We laughed at how “old” we were considering we were ready to end our night, while everyone else was just beginning.  We contemplated going home early but my husband had one more spot he had to show me and besides it was a 5min walk from home. 

We got some much needed “Mommy & Daddy” time and remembered what it was like when we were young and wild and free.  We had a much needed night out just the two of us, we laughed and remembered what it had been like when we first fell in love 8 yrs ago in the city, in the fall.  It is so important to build and maintain the bond you have with your partner because keep in mind that’s how your little one came about in the first place☺

So if you read my birth story you will already know that it did not go as planned. I like to consider myself a laid back person and I tend to roll with the punches. I was not that girl that walked into the hospital with a written out plan for my labor BUT I did think I would be able to have a vaginal birth. Well, that DID NOT happe; but it is OK because I have a healthy, happy, handsome little boy.

So if you read my birth story you will already know that it did not go as planned.  I like to consider myself a laid back person and I tend to roll with the punches.  I was not that girl that walked into the hospital with a written out plan for my labor BUT I did think I would be able to have a vaginal birth.  Well, that DID NOT happe; but it is OK because I have a healthy, happy, handsome little boy.

I bounced back pretty quickly and even with sleepless nights, wacky hormones, and a healing body I forced myself to walk and walk and walk as much as I could and immediately.  It was very important to me to get my new baby out breathing fresh air and for me to get out of the house and start the road to recovery.  I know that if it wasn’t for my rigorous training schedule and my dedication to my body and baby that I would have been able to feel as strong and capable as I did just a few days post birth.

I was one of those women that LOVED being pregnant.  I did not experience nauseous or back pain.  I was able to workout and workout hard up until the day I delivered.  If you have ever trained with me, seen me workout, or taken one of my group classes you already know my style.  I like to incorporate lots of plyometrics paired with strength training (using Kettlebells, dumbbells, and bodyweight).  Of course as your belly gets larger, balance starts to shift, and possible joint laxity takes place some moves are modified or omitted.  But I continued modified burpees up until the end of my pregnancy.  My workouts were an integral part of my recovery process.  Because of the emergency C-section my abdominal muscles (which are used in every movement) were non-existent for a few weeks.  I counted on my strong legs and arms to pick up my new baby, hold him for hours, get out of bed to breast feed at 2,3,4 am.  I NEVER felt weak.

So, I guess you can say my style is intense but with a heart.  There were and still are days when I JUST don’t have the energy and those are the days I take a nap with my baby instead.  But most days if I can get in at least 45 minutes of movement walking, dips, pushups, a run, TRX I do it and it always feels better.  I strive to be a good example for my son, my husband, and other moms and moms to be.

Between feeding, pumping, crying and soothing, coordinating with husband/nanny/friends/family, and then everyday life, work, maintenance, planning meals, and workouts----I think to myself “DAM what did I do with all my time before”. I sometimes don’t realize how sleep deprived I am until I pay for a coffee and leave it on the counter of Starbucks and walk out OR leave my cell phone in a cab. But somehow it all gets done, everyone goes to sleep happy (or at least for a few hours since my 9 week old wakes up 2 times to feed), and what doesn’t get done just stays on the to do list

Between feeding, pumping, crying and soothing, coordinating with husband/nanny/friends/family, and then everyday life, work, maintenance, planning meals, and workouts——I think to myself “DAM what did I do with all my time before”.  I sometimes don’t realize how sleep deprived I am until I pay for a coffee and leave it on the counter of Starbucks and walk out OR leave my cell phone in a cab.  But somehow it all gets done, everyone goes to sleep happy (or at least for a few hours since my 9 week old wakes up 2 times to feed), and what doesn’t get done just stays on the to do list.

Auggie has given me so much inspiration, life, happiness, and appreciation and not to mention I have learned to do a lot with one hand.  I have learned to let go of things that don’t matter, I have learned to be nicer to myself, and truly live in the moment. I know what is important; I appreciate my husband SOOOO much more, my dad, and my siblings and friends. 

I am a normal girl who loves her manicures and enjoys a good glass of wine on a Friday evening.  I just have learned to pick and choose when I can do these things.  Fridays my husband comes home so I can run out for the mani, I leave an extra 15 minutes in between clients so I can pump, and make sure to stock up on Sundays at the farmers market and grocery store.

Food and workouts have always been the top of my priority list and although my son trump’s anything I have figured out how to balance it.  Sundays has always been my day to get food for the week.  I prep what I can for a few days so we have healthy options for the week and never had to resort to take out.  My 5-6 workout weeks have been more like 3-4 sometimes 2 in the past 2 months. But I schedule them in the beginning of the week, write them out, and bring my A game.

Before Auggie, I would see clients and work on projects related to my work around the clock.  Although I love what I do there has to be some down time.  He has created an incredible sense of balance for the household.  When I get home all attention is for him, no texts/emails.  We take family walks, spend more time home, and appreciate our dates even so much more.

Even sleep deprived I have never felt so balanced in my life.

It's been just over a month since I've given birth, and in that time I've begun to understand the art of prioritizing even more intricately than I had prior to having a baby. One of the priorities that has continued to push through time and time again, is, me. It is so important as a new mother to remember what makes you happy, because when you are at peace (even for 30 minutes between feedings), your baby, your partner, and the world, are at peace. High on my list of to do's is my health, which is composed of several key components. So I figured, halfway to 2 months postpartum, that I would share with you all what I do daily to prioritize my health.

It’s been just over a month since I’ve given birth, and in that time I’ve begun to understand the art of prioritizing even more intricately than I had prior to having a baby. One of the priorities that has continued to push through time and time again, is, me. It is so important as a new mother to remember what makes you happy, because when you are at peace (even for 30 minutes between feedings), your baby, your partner, and the world, are at peace. High on my list of to do’s is my health, which is composed of several key components. So I figured, halfway to 2 months postpartum, that I would share with you all what I do daily to prioritize my health.

#1-The Workout: I hopped back into fitness 12 days after giving birth. I can attribute this to my activity level throughout my pregnancy. But whether or not it takes you 12 days, or 12 weeks to get back into physical activity, remember the only workout you will regret is the one you didn’t do. Even it seems borderline impossible, or comparable to climbing Mt. Everest, get a walk in; and even bring the baby along. You won’t regret it, I promise. Here is an example of one of my first workouts after giving birth! (Cleared by OBGYN)

Nap Time Workout
40 minutes, first workout after labor
20 minute walk
20 minutes Arms and Core

✔️Plank 60 seconds (works your core and your deepest abdominal muscles called your transverse abdominals, these muscles hold everything in like a girdle, important to keep your core strong to protect your back. especially since new moms will be bending a lot to pick up and feed baby.)

✔️Dips 60 seconds (exercise that can be done anywhere without equipment keeping arm strength to take on all the new tasks a mother takes on)

✔️Lateral raises 60 seconds (shoulder strength is important to keep posture nice and tall. Weak shoulders can lead to a protracted and weak upper body. This can cause back pain or other discomfort)

✔️Rows 60 seconds (working your back is critical to also keeping proper posture. Good posture can alleviate back pain that mothers often experience from normal changes and body alignment changes from carrying a baby for 9months)

✔️Side plank 30 on each side (side plank works your oblique abdominal muscles. This isometric movement will help you get back that slim waist line.)

Side planking at 12 days postpartum!

#2. Nutrition. I don’t honestly know anyone who feels really and truly amazing after chowing down on a carton of ice cream, or slurping lo mein noodles for comfort at the end of a long day. Even though motherhood can really take it out of us, remember that even a little bit of preparation in the food department goes a long way! And if you are breast feeding, what you are taking in will directly impact your baby and his or her health. If that’s not a reason to step away from the gouda, I don’t know what is. Here is a sample of what I eat in a day.

Breakfast: Flax cereal with fruit

Snack: Banana with almond butter

Lunch: Kale salad with chicken avocado carrots beets etc.

Snack: Apple or fruit with almonds

Dinner: Cod or tilapia with quinoa, and steamed broccoli

#3 Skin Care: This is a part of pregnancy “recover” that actually began during my nine months as an expecting mommy. I knew I only wanted to put on my skin products I felt completely comfortable with the baby being exposed to, as the skin is the largest organ in/on our bodies. My favorite products were from a company called “Mamma Mio”, and even before I started using them, I had a brief interview with the co-founder of the company, Sian Sutherland. Below are her answers to my questions, which only solidified my certainty that I would be a Mamma Mio customer for life!

1. What are the ingredients that should not be included in skincare products if you are pregnant?
First of all - relax.  Pregnancy is a sign of HEALTH not sickness.  Nature is incredible and it will automatically guide you to eating and drinking everything that is right for you.  WIth skincare, to help you take any guesswork out of it, Mama Mio has a ‘no nasties’ policy to protect against ingredients that shouldn’t be a part of your skincare regimen. All of Mama Mio products are free of parabens, petrolatum, synthetic fragrance and colourants, xenoestrogens, PEGs and pthalates. You can mentally tick that safety box - if it’s from Mama Mio, it is the cleanest and most effective formula you can buy.

2. In your opinion why is it important to go organic with skin care?
We often forget that our skin is our largest organ. So the same way that we want to feed our bodies with healthy and organic foods, we want to think the same way about our skin. Our skin is also the first line of defense against harmful toxins, so it’s important to give it the skincare (aka fuel) that it needs to perform at it’s best. No need to be obsessive - ultimately you want skincare that really works .. because pregnancy is a huge challenge on your skin.  So go for reputable products with ingredients you recognize, and if they can be organic, all the better.

3. What do you find most pregnant women are concerned in regards to their skin care regimens and how have you tackled that with the Mama Mio line?
Pregnancy is a time when our bodies change the most, especially our skin. We created Mama Mio to help with the specific skincare issues we face during pregnancy. Tummy Rub Butter elasticises to protect against stretch marks and itchy tummies, Goodbye Stretch Marks uses powerful peptides to help repair stretch marks and our new Gorgeous Glow facial swipes balance hormonal skin; these are a few of our best sellers!

4. Do you have a favorite product? And why;-)!?
Mama Mio The Tummy Rub Oil has to be my favorite because it was the firstborn.  We created this amazing oil to help me with my first pregnancy, now called Charlie, 6’5” tall and still lovely to his mum. I cannot use The Tummy Rub without thinking of those pregnancy days, massaging my bump and my baby, wondering what motherhood was going to be like.  Well now I know - and my boys are my pride and joy.

5. What are the top ingredients women should look for when choosing skincare during pregnancy?
Omega oils! Omegas 3, 6 and 9 give you and your baby the nutrients they need when you are creating a little miracle. They are also super vital to the health and elasticity, the strength and bounce of your skin so the topical application of these amazing Omegas will help your skin cope with the massive stretch and bounce back after more easily.

My personal MUST HAVE Mamma Mio Products:

1. Gorgeous Glow Facial Wash

2. Goodbye Stretch Marks

3. Keep Calm Nipple Balm

#4. SLEEP. Sleep whenever you can. Sleep when the baby is sleeping, and when your spouse is awake and you’ve pumped enough to sustain them both comfortably, so you can be confident no one will have a mental breakdown in your 30 minute absence. Feel free to remind your partner, that a happy wife, will make for a happy life as you hand over your little one and pass out wherever your little heart desires.

When you enter your second trimester, you feel great. Your energy levels are up, the morning sickness has dissipated, you’re becoming accustomed to your changing body, and you finally are beginning to look and feel pregnant instead of just sick and bloated. Even so, some days, you’re short on time or you just have no desire to leave the comfy confines of the nest you are so strategically building. Here’s a quick, at home workout for, “one of those days”

When you enter your second trimester, you feel great. Your energy levels are up, the morning sickness has dissipated, you’re becoming accustomed to your changing body, and you finally are beginning to look and feel pregnant instead of just sick and bloated. Even so, some days, you’re short on time or you just have no desire to leave the comfy confines of the nest you are so strategically building. Here’s a quick, at home workout for, “one of those days”

Do each exercise for 1 minute each, x 3 sets

4 Stations
1. Jump rope
2. Plank
3. Burpees
4. Wide Leg Squat

4 Stations
1. Jumping Jacks
2. Split Squats
3. Side Lunges
4. Forward Lunges

4 Stations:
1. Jump Rope
2. Mountain Climbers
3. Tricep Dips
4. Hip Raises

Voila.

Always expect the unexpected.

I was always planning on sharing my first labor and birth experience, but I certainly did not plan on writing about it in this context. I had planned on a natural vaginal birth for one, and though I had heard stories, thought maybe I’d be one of the lucky ones who was into the hospital and nursing within several hours. Motherhood, as it turns out, cannot be planned and executed the way many of us believe it can be. Imagine that . At 8:30 am, Monday, September 29th, my water broke while I was on the phone with my husband. It was definitely a strange sensation, and as I told him what was happening, he joked that I must be kidding. I in fact, was not kidding, so off to the hospital we went, arriving around noon. As it turns out, I was not dilated! Which happened to be just fine, because there were no rooms available; and weren’t, for upwards of six hours. At this point I began to realize that the picture the movies paint us of a woman being wheeled in, writhing in pain, carted off to the delivery room, and delivering a baby in minutes may, just may, be an expedited version of the process. The six hours were spent quite comfortably, (although anticipation was building), because I was not contracting.

Once I was finally admitted and placed into a room the doctor discovered that I had not yet started to dilate, which although not terribly unusual, required some intervention. I was informed that I would be given medication to help the process along, in an attempt to convince my body that labor was imminent and it should, in fact, start dilating and moving the process along. After two more hours the medication had apparently not remedied the problem, so two balloons, (yes, balloons), were inserted in an attempt to manually dilate the cervix. When I finally reached 4 centimeters, I thought Augustine decided he was ready to come after all; as he immediately dropped into the birth canal. As it turns out, I spoke too soon, because he seemed to be “stuck” in one position. Once again, I was at a standstill. I was given Pertocin at some point in the middle of the night to gain consistency in my contractions, which were sporadic at best. Augustine, meanwhile, was perfectly comfortable (so it seemed), lounging in the birth canal all the while. He wouldn’t budge, and when his heart rate dropped twice, I began to realize that the plan I’d set forth for nine months may change quickly, and started to mentally prepare for that. As I labored through the night, my temperature rose with a fever! Hm. Why wasn’t this in the handbook? I pushed from 9:00am through 2:00 pm with no movement on baby’s part. We had surpassed the 24 hour mark, and I was anxious to meet the new man in my life. Despite my best efforts, nothing was progressing, and on top of pushing actively for five hours, I developed a severe leg pain which impeded my ability to push any more at my maximum capacity. (Easy breezy, right?)

Enter the Doctor, who informs me my pelvis is so narrow that Augustine just would not fit past my tailbone. For the first time since my labor had started more than 24 hours ago, I cried. I cried from exhaustion, confusion, frustration, and a feeling of helplessness. The doctor and I agreed to thirty more minutes of pushing, maximum, but as my temperature rose to a hot 102.7, there was no time for that. It was time for an emergency c-section. To be honest, I did cry. I felt, briefly, as though my body had failed me. I could not hold on to my original plan any longer. As is usually the case however, I quickly snapped out of it. Whenever a situation gets tough, I have a tendency to regroup, and circle back to my original intent, purpose, or task. There is no need to cry here! The point of labor is not to stick to a specific birth plan, it is to deliver a healthy baby! When things get tough, the tough get going. And that’s exactly what I did. I quickly pulled myself together, had a brief “beast mode” pep talk with myself, and into the c-section we went.

It went seamlessly. My doctor was patient, exemplary, and Augustine Julian was delivered into the world at 4:17pm on September 30th, almost 32 hours after my water broke. Of course after a c-section, you are supposed to remain in bed I suppose, but my maternal instinct had already kicked in. I walked to see my son, and he was breastfeeding by midnight. Skin to skin, breast feeding, and initial bonding were incredibly important to me. I had already let so much go in terms of my plan, but I was determined to stick to that aspect of my schedule. As it turns out, Auggie was a pro, and the hours spent bringing him into the world essentially melted away.

It has been just over a week since I delivered, and already I understand that motherhood will bring challenges I may not be completely prepared for, but as long as I am flexible in my methods, I have no doubt it will be the most wonderful journey I have ever been on. Thank you to all who are a part of it!

—Melissa

During your pregnancy, most likely you will hear advice coming from all sides. One piece of advice you can count on is that for your health, as well as that of the baby growing inside you, folate is a vital nutrient. This smoothie can be used as a daily supplement if you struggle to get your daily RDA of this essential vitamin. Many women are simply not taking in enough folate, which is integral in preventing birth defects. Folate is essential for complete health in both mother and baby because; It aids the complete development of red blood cells, supports the nervous system, and prevents neural tube defects in newborns

During your pregnancy, most likely you will hear advice coming from all sides. One piece of advice you can count on is that for your health, as well as that of the baby growing inside you, folate is a vital nutrient. This smoothie can be used as a daily supplement if you struggle to get your daily RDA of this essential vitamin. Many women are simply not taking in enough folate, which is integral in preventing birth defects. Folate is essential for complete health in both mother and baby because; It aids the complete development of red blood cells, supports the nervous system, and prevents neural tube defects in newborns
Let’s face it- dark, leafy greens are probably not at the forefront of most pregnancy cravings, but this sweet smoothie can make it slightly easier get your daily vitamins. You may also hear that folic acid is comparable to the all mighty folate, but be forewarned that folic acid is what you may find in supplements, and an excessive of unmetabolized folic acid can lead to exactly the opposite of folate’s many benefits. Opt for this all natural smoothie instead of supplements or “enriched” foods.

Pregnancy Power Smoothie:
- ½ frozen banana
- 1 cup frozen mango chunks
- 2 cups packed baby spinach
- ½ cup chopped kale
- ½ an avocado
- ¼ cup chopped, fresh, mint leaves
- ½ a lemon (helps your body absorb kale’s nutrients)
- 2 cups coconut water

Instructions:
Add all ingredients to a HIGH SPEED BLENDER. We cannot stress this enough. Trust us, kale is even less appealing when chunks of it are catching in your teeth as you drink liquid greens. We recommend a Nutribullet, Vitamix, or a Ninja blender.