Baby Reflections Journal/MiniBook

http://aliedwards.com/2009/02/baby-reflections-journalminibook.html

Baby Reflections Journal/MiniBook

One of the things I am hoping to do over the next few weeks after the new baby arrives is document some of those thoughts, feelings, emotions, and observations in a little journal/minibook. The concept is simple; putting it together is simple. In this case I wanted something that was smaller, that could go in a bag or sit on my bedside table, that was easy to grab and jot down my reflections. 
Am I going to have another more traditional baby book? Maybe. Most likely I will just start doing some scrapbook pages that document the stories of her life that will go into a 12×12 album. I imagine that some of those stories may come from what gets written down within the pages of this journal.
I envision adding a few photos to this little book (photos glued back to back and added in as pages) and other pieces of "stuff" maybe from the hospital, tags from clothes, etc.
The inside follows a simple formula of printed journal cards and patterned papers. I have been holding on to these patterned papers from Anna Griffin for years and was so excited to finally put them to good use. They are some of my favorites. 

The "A" stamp is from the See and Stamp Jumbo Uppercase Alphabet Stamps
set. Ink is Color Box/Hero Arts (it's the perfect little selection of six pinks). 
The album I am using is a new three ring Memory Binder album from Heidi Swapp/Janet Hopkins that fits 5 inches x 7 inches pieces of paper and should be available in March. Here's a link to scrapbook.com where you can sign up for notification when it becomes available. It comes with a bunch of different pockets and pages and envelopes and such but I removed them for this particular project. I did leave two page protectors in the back as collection pockets.
The interior pages are a combination of patterned paper and "reflections" journal cards that are available for download through Designer Digitals. Simply open on your computer and print on white cardstock. What's cool about these cards is that they don't have to be used in a baby journal. The cards include the words: reflections, remember,
memories, moments, today, and together. Use them to document a new
life, one that has passed on, an adventure, your one little word, a
time of transition, daily thoughts, etc. So many possibilities.

The scalloped edges on the patterned paper were created using the Fiskars Threading Water Border Punch and the new Scallop Sentiment Border Punch (scallops without the holes). For the pages like you see above, I took two small strips of the patterned paper, adhered them back to back, used the border punch and then adhered it between two journal cards. These pages are a bit wider than 5 inches with the scallop border added.


Making Memories dimensional hearts "sweets" adhered with a glue dot. Perfectly simple.


Making Memories Trim + Heidi Swapp Heart Ghost Shape + Tim Holtz Trinket Pin
I repeated the basic foundation pattern and flow for each spread: metal-rimmed circle accent, plastic
"sweets" heart from Making Memories, and finally a piece of trim with
a heart and dangling accents.

"Exhibit A" stamp from Catslife Press.



Making Memories Trim + Jenni Bowlin Felt Heart + Making Memories Love Charm
And repeat again. I didn't do the patterned papers in any particular order – just adhered them to the backs of some of the journal cards.

I have no idea where that butterfly stamp is from anymore. Anyone?


 

Here's a look at it standing up:

I can't wait to begin filling it up. For now I am leaving the cover plain – maybe I will do something with it or I may just leave it as is. It is now tucked away in my hospital bag – ready and waiting for this next experience to begin.

Want to Get

Want to Get this Mix off of iTunes....noting (you can find it on iTunes by searching the iMix section for “For Baby”)

All My Days by Alexi Murdoch
Amazing Grace by Randy Travis
Angel from Montgomery by Bonnie Raitt
Blessed Be by Alison Krauss
Daughters by John Mayer Trio
Every Little Thing She Does Is Magic by The Police
Everything’ll Be Alright (Will’s Lullaby) by Joshua Radin
Galileo by Indigo Girls
Gotta Have You by The Weepies
Have a Little Faith In Me by John Hiatt
The Heart of the Matter by India.Arie
I Hope by Dixie Chicks
I Will Remember You by Sarah McLachlan
Ice Cream (iTunes Originals Version) by Sarah McLachlan
Imagine by Jack Johnson
Just the Way You Are by Diana Krall
Let My Love Open the Door by Sondre Lerche
Little Room by Norah Jones
Lover Lay Down by Dave Matthews Band
Lullaby by Dixie Chicks
Lullaby by Jack Johnson & Matt Costa
New Soul by Yael Naïm
Night Mantra by Renee & Jeremy
Push by Sarah McLachlan
Redemption Song by Bob Marley & The Wailers
Satellite by Dave Matthews Band
Someone Like You by Van Morrison
Songbird by Eva Cassidy
Sunrise by Norah Jones
Sweet Jane by Cowboy Junkies
Three Little Birds by Elizabeth Mitchell
Three Little Birds by Renee & Jeremy
Time After Time by Eva Cassidy
Welcome to This World by Renee & Jeremy
When You Say Nothing at All (Live) by Alison Krauss & Union Station
Where Are You Going? (Live In Copenhagen) by Dave Matthews & Tim Reynolds
You Are My Sunshine (Pt. 1) by Elizabeth Mitchel

What I might Learn (& Re-Learn)

Things I am learning (& re-learning) by Ali Edwards - I (Kara) was reminded of this blog post b/c Ian was born about one month earlier and wanted to reflect on some of these thoughts.  This was about Ali's second child Anna.

1. Typing one handed, with a nursing baby in the other arm, is not too hard (just takes a lot longer).
2. There is nothing better than just sitting and watching her facial expressions while she is sleeping.
3. Witnessing Simon's love for Anna is totally more amazing than I could have ever imagined.
4. I now have "kids." Still feels strange to say "the kids."
5. Simon is like a giant compared to Anna. I remember a couple people in the comments a few weeks back talking about how big Simon would seem after her arrival. It is so VERY true. Each time I give him a hug, rustle my hand through his hair, and just look at his face I can't believe how old he is – I don' think without Anna for comparison I would have been able to "see" him as he really appears (I saw many more little boy features).
6. Girls clothes really are more fun than boys.
7. I am having moments where I miss Simon. In the midst of so much joy & celebration I am
missing him and the way things used to be. I am working hard to set aside time for just me and him – to chat, to snuggle, to give him my undivided attention. I don't want to lose our connection in this time of transition. Bittersweet.
8. Taking a hot shower is one of my favorite parts of the day.
9. I love how Chris put his favorite photo of Anna as his phone wallpaper so he can whip it out and see her beautiful little face.
10. I really, really miss my Mom when she leaves after being here with us right after the births of both our kids. Just having her here and hanging out with her and having her take care of us is something I am so very thankful for – love you Mom. You are the best. These emotions seem even more powerful this time around as I glance over at Anna and have those "wow, I have a daughter" thoughts. The mother daughter bond is powerful in our family.
11. I can finally cough and blow my nose again without feeling like my incision is going to break wide open.
12. Listening to Simon talk to Anna is another favorite part of my day. Yesterday he was telling her all about Harry Potter. He says things like, "Baby Anna this is Obi Wan Kenobi." or "Baby Anna do you want to watch Harry Potter with me?" or "It's OK Anna, you are safe" when she cries.
13. Wireless internet and my laptop are something I am thankful for. For those of you surprised at my posting so soon after Anna's birth, some of the posts were planned in advance (like the giveaway) and others were done while I am sitting here on the couch nursing or holding Anna. So thankful for our big brown comfy couch.
14. Having your 10 year old washer & dryer die the day before a child is born is a total pain…especially if you are planning to use cloth diapers from the beginning. I ended up waiting and will start this next week after the new appliances are delivered.
15. Simon is having a challenging time at school right now with some behavior issues. The transitions at home seem to be impacting him in different ways this time around – one of which is acting out physically when he is frustrated. Hoping that this too shall pass sooner rather than later as we all settle into our new routine.
16. Over the last two weeks Simon has gone to be and woke up saying he is sick, hoping he will be able to stay home. It's gotta be hard for him to leave in the morning – especially with his favorite person (Grandma
Pati) and his new favorite person (Baby Anna) here at home.
17. Yesterday was my first really tough day. Overwhelmed. Tired. Weepy. Anna not interested in sleeping until late in the afternoon. Fighting a cold.
18. Remembering each day that tomorrow is another day; that I need to treasure these early moments and let go of my own personal expectations for how the day should go.

Baby Deux Messmore Lists

Prep for Him...
- inquire about some good therapy if I need it after baby
- set up a massage place
- have someone clean or volunteer to clean for 1-2 times a week for weeks 2-9 while getting on my feet
- plan trip to previous home
- maintain our FRIENDSHIP in our relationship
- have a training goal (swimming, walk/running, yoga, weight training, pilates)
- 2-3 babysitting dates set up beforehand

Before He comes...
- read childbirth techniques or do class
- clean downstairs carpet
- sort Ian's toys
- get good pajamas & clothes for hospital stay (have clothes I think....need pajamas)
- stock up on lots of frozen veggies
- call Dr. Weber's office for pediatrician
- clean out/sort baby clothes boxes

Thankful

Thank you Dawn Morris Christman for allowing me to borrow the maternity clothing loot (I am a new woman with some style) and Jill Smith for the loot you mailed to me in the diaper box :) Just received it! Waayyyyy cool!

I am truly excited about what other things we might receive for this second little man. It feels weird to refer to him as little man b/c Ian has been our "little man" or "little guy" for so long. It is truly a new season of life.

FALL Weather Makes Me...

FALL Weather makes me.....

* want to write
* reminisce of Louisville and Grad School (the studying, enlightenment, frustration, conversations & friendships)
* in Louisville our weekends of long runs (12-20 miles) while marathon training together as a couple, then going out to eat as a reward to awesome restaurants
* watching Ohio State football games (especially when we had cable)
* in Jasper, going to cross country meets as Mark coached
* when I was growing up I specifically remember going to soccer games in the morning in the Fall and then resting or going places in the afternoon of Saturdays
* the running races that are every single weekend and could fill up your calendar if you want them too
* the 2008 year where I prepared for little Ian to come into the world and relaxed to the hilt because I could (I was done with Christmas shopping & all of my crafts by the end of October that year)
* watching the FALL clouds roll over my head as an adolescent (it's wasn't too cold yet but just warm enough to wear a light sweatshirt & jeans to take walks in the woods or walk to my tree down the road)
* revisit old friendships that Life has interrupted
* think about my Birthday celebrations in years past (LOVED my 30th birthday & that year!), my 17th bday surprise party thrown by friends, a party I think before 1st or 3rd grade when I was "popular" in elementary) and just the intentional thinking that comes with one more year of life passing and one more year of life in front of me where I want to accomplish more things

 Yes, FALL weather I do think is my favorite weather....50s-80s.  Maybe someday we'll be in Colorado where it's experienced quite a bit.

Mentally Train Myself to Be Ok with Taking Time to Workout after Baby

Guilty Pleasures

The True Confessions of an Athletic Mother

By Kristen Hench  

I confess.... I am guilty. I love, love, love to workout and compete. I love to set a goal, push my body past where I have pushed it before; I like to sweat, to give it my all as I tackle a challenging workout or athletic pursuit. In this confession, I also feel the need to mention that I am a Mother. Many of you know that I am a Mother to two boys and wife to one amazing husband. I love them all dearly and devote my days and time to their growth and well-being. Of my loves comes my inner battle. Let me elaborate.....  

I am sure that most, if not all, Moms can identify with feeling "motherhood guilt". I know I sure can. After I became a mom, the idea snuck into my head that it was selfish to make the time to exercise. Suddenly there was always so much to do, so many new demands and responsibilities; getting in a workout while the baby was sleeping seemed selfish because there were so many other "more important" things to get done. I am here to tell you that while those feelings are normal, to fall prey to them is not the best choice. Remember, "putting the family first" does not mean that you should ignore your personal well-being. Feeling good physically and mentally undoubtedly makes us better at parenting; but in order to do that we need to mentally train ourselves to put aside that voice in our head.

One way to do that is through looking at our calendar and seeing what is there (and in some cases what is not). If there are many trips to the grocery store, doing laundry, and taking kids to camps, but no time to workout, then a change needs to be made. Once you can say "no" to something that is not a priority, you will feel much better when you use the free time to attend to something that is.

Thus, my guilty confession. This past Monday night I chose to take an hour out of my evening for a run rather then spend time with my family, I loved every moment of it, and we are all the better for it. I came home a rejuvenated mother and wife, ready to take on the tasks the evening had in store for me. I encourage all mothers to mentally train their inner voice, to take time for themselves, and make fitness a priority.

    

About Kristen Hench

 Kristen is currently a full-time triathlon coach, personal trainer, and kid wrangler. Her love and passion for the sport can be seen in many aspects of her life- as a competitor, coach, and fitness writer. Kristen races in sprint to iron distance races, 5K's to marathons and is the founder of Moms Who TRI (Train Race Inspire). She holds a Masters in Administration as well as a degree in Sports Medicine and a degree in Education with a Kinesiology focus. She is a Nationally Certified Athletic Trainer and Certified USA Triathlon. For more information about Moms Who TRI, visit www.momswhoTRI.com.

Mind Games - Keeping the Motivation

I'm hoping to tap into this article after baby...we'll see. After doing the Yellow Springs Simply Women 5k last Saturday, I'm motivated to continue running even if baby and the belly is a little overbearing for me right now.

5 Easy Ways to Train Without Getting Bored or Giving Up

By Amy Cotta 

1. Use the "next one" technique.  Focus on something in the distance and tell yourself, "I'm going to keep going at this pace until I hit that next ___." Then once you make it to that object find the next object to focus on. This technique can be used while running, biking and swimming. 
2. Rock it out. A great play list on your iPod can make a long run or bike ride fly by. Load up your player with music that moves you and makes you want to move. Some of my favorite music has lyrics that inspire me. Other tunes have  a great beat to which I can set my running cadence. Yet other songs are just fun and fast and make me smile.   
3. Remember you "why." If you read my last article Finding Your Why you'll remember that your why is that reason to be out there training or racing in the first place. My why  is my USMC son and our military. When I'm training or competing and I feel like giving up I remember that our military doesn't have that option. The thought of them gives me strength and carries me home or to the finish line. Your why, is a very powerful tool and inspiration. 
4. Do intervals. It might sound simple (and it is) but it's very effective in making time go by faster. For example, if you are running, you might do speed intervals alternating from fast to slow. You can set your iPhone or training watch to count down the intervals for you. I use an iPhone application called Round Timer. It works great; it will signal me even as I'm listening to music. You can also do intervals in the pool by doing speed, stroke, or swim style intervals. On the bike or trainer you can do cadence intervals. When I do cadence intervals on the trainer time fly by!
5. Scan your body. This is a great technique to use while doing any sport. Start by being aware of every muscle and joint in your body. Do you feel tightness anywhere? If so, focus on relaxing that area. How does your kick or stride feel? If it's not the way it should; fix it. This will help keep your mind busy while saving energy. As a bonus, this technique will help you save energy and avoid injury, because a tight body uses more energy and is more susceptible to injury. 

Follow my 70.3 Ironman in combat boots journey at http://www.GetUncomfortableDare.com and http://www.crowdrise.com/GetUncomfrotable.  

Amy Cotta is a buys mom of 6 (grandmother of 2), the best selling author of Six Weeks to Skinny Jeans, and a contributor for JaneTV [www.jane.tv]. At age 39 Amy learned to swim to become an Iron Girl at the 2009 Lake Las Vegas IronGirl. Today you can find her preaching her motto "Get Uncomfortable" to all those who will listen. Her passion for mixing athletic events with charity is infectious. Amy has dedicated 2012 to raising money and awareness for the many needs of our military. You'll see Amy running 5k, 1/2 marathons, Iron Girl triathlons, and her first 1/2 IronMan all in USMC combat boots. Why in combat boots you ask? Her eldest son, Tyler is a United States Marine; every step she takes is a "Thank you" note to the men and women of this country who make sacrifices for us everyday. Besides, anyone can run in running shoes. Monies raised goest to support The Boot Campaign [www.bootcampaign.com] and Not Alone [www.notalone.com]. You can follow Amy's adventures via her websites www.GetUncomfortableDare.com and www.AmyCotta.com Later this spring you can watch a documentary on Amy's training for the Beach to Battleship half IronMan on Jane.tv

Hello - Third Trimester

Hello, third trimester fatigue & ugh...I didn't think you'd show up with such a bang but welcome and please be gentle. P-l-e-a-s-e be gentle...

* You allowed me to run 4 miles this weekend but you made me have to sit for most of the day :(

* Thursday you abruptly made me dizzy and the rest of the day had to sit in the office making calls, reading charts and documenting while my awesome co-worker Nerita worked her butt off seeing several of my patient and their families.

* You've slowed me down considerably when I get home to the point that I can only lay around and feel so bad that Ian keeps asking me to play with him but I can't move.  So reading and watching TV are about the most fun activities on the docket.

* You've made me toss from side to side each night several million times and then little guy begins to flip all around promptly at 5am.

* You sometimes allow me to get a burst of energy which is followed by a lull and then WHAM!

* You remind me that eating one big meal is always a mistake especially ending it with a great dessert so thank you for reminding me to eat 5-6 little meals throughout the day.

Thank you though for making yourself known otherwise I might have forgotten that I was really pregnant (except for the whole belly protruding outward from my normal body with baby wiggling all around) and  the inability to fit into my clothes.

Ian Today....

 just sitting, watching the train go round & round while waiting for mom to get ready to take him to school

 on His laptop playing...

Today Ian did several things

The Runner’s Heat Index & Pregnancy

I found this interesting - given the fact that I'm still running & pregnant - see pictures after 6 mile run - "glistening" LOL.

July 9, 2012 By MissZippy 

We’re all too familiar with the heat index by this time of the year. You know, the one where they tell you the “real feel” of the day. It’s some sort of meteorological formula of heat plus humidity that spits out a number or range of numbers for how the day is going to feel. Around here lately, that index has been about 105 to 110, a couple of weeks running.

It got me to thinking–shouldn’t runners have their own heat index? I think it could go something like this:
Temperature + humidity + miles run + pace + time of day = how flipping hot it feels.
Maybe they could factor in hydration, too? So you’d get your “real feel” temperature and then drop it by x number of degrees depending on whether or not you took in water or electrolyte replacement, and how much of each.
I know I’m horrible with numbers (that’s why I’m a writer) so I’m not going to take a stab at devising this actual scale, but it anyone out there feels qualified, have at it.  In the meantime, drink up and find the shadiest route you can. September will be here before you know it!

Wishlist: Scrapbook on the Road Workshop

AE WORKSHOP 002 | SCRAPBOOK ON THE ROAD

PROJECT : A Scrapbook On The Road is simply a small album you put together prior to a trip that allows you to document your travels as you are experiencing them.
DESCRIPTION : Get inspired to create your own Scrapbook On The Road as a way to document your next trip. Whether traveling across town or around the globe, the ideas and concepts in this class can be easily adapted to your personal travel situation. Please note that this class is geared towards creating an album for an upcoming trip vs. telling the stories of past trips.
TECHNIQUES INCLUDED : Album preparation, tips for storytelling while you’re traveling, travel photography ideas, hunting + gathering while traveling, painting chipboard, mod podge/gel medium, creating pages from transparencies + fabric patterns + printable elements, working with what you have, going with the flow.
LEVEL : Beginner to advanced. Although this class does include some technique instruction and a steps for building an album, it’s really more about the process. Emphasis is on what to do before you leave, how to approach documentation while on your trip, and how to finish it up when you get home.
SUPPLY LIST : The supply list (click to download) includes both general and specific product suggestions and contains active links to products at both Scrapbook.com and TwoPeasInABucket.com when available. Please note that some of the specific supplies I use may no longer be available.

This self-paced workshop includes:

• PROCESS + APPROACH PRESENTATION | A 45-minute keynote video that walks you through my approach for documenting my travels (before, during, and after).
• PROJECT HOW TO | A full-color, 11-page PDF handout. Creating the foundation album is the part you work on BEFORE your trip – getting the album all set up to document your adventure while you are experiencing it. In addition to the how-to handout you will also have access to two additional PDF’s that include all images of my album before my trip and my completed album.
• TECHNIQUE VIDEOS | Three specific video tutorials that demonstrate techniques included in my album: painting chipboard, creating pages with transparencies and fabric patterns, and creating pages using transparencies and printable elements.
• BRINGING IT ALL TOGETHER | A 40-minute video that walks you through my process for completing my album once the trip was over. Emphasis is on working with and adding photos and getting it done.

A couple of notes:

• Although this project uses specific materials I definitely encourage you to use what you might have on hand.
• You need Adobe Reader to open the step by step PDF file. Download Adobe Reader for free here.
• There are no supplies included with this class and nothing is mailed to you.

HOW IT WORKS : This is a self-paced class. Payments are made via Paypal. After going through the payment process you will receive an email that includes a link to download your Welcome To Class PDF. Depending on your method of payment through Paypal (credit card, bank transfer, etc) you might be able to download the file immediately or you may need to wait a couple of days for the e-check to clear. Access information for the class and video passwords will be listed on the Welcome To Class PDF. All other content will be available for you to download once you are in the classroom.
Your Welcome To Class PDF will be mailed to the address you use for Paypal.

$14.00.....................maybe in August??

Inspired by........right now....

* seeing Mark so excited to cycle and getting his new pedals on his bike!

* myself running 6 miles last Sunday at 28 weeks pregnancy (7 months)...getting harder to run but I did it
* myself getting back on the bike this week and riding awhile Friday morning
* seeing & knowing friends going through tragedy and heartbreak and coming out better and more blessed in the end (i.e. Rachel & Erin Harvey-present, Melanie Watts Shipps-past)
* my cold can of diet pepsi
* the experience of losing trust in a close friend & then realizing that God is so gracious to allow us to give grace to others
* the new cycling jersey Mark got for me for post-pregnancy & post-baby motivation for triathlon! sweet!
* the kitties that come out when Ian's gone to rub against my arm on the couch and cuddle

Inspired by....

* the making of a new real friendship/mentorship
* reminding myself that God has made me for His Purpose and that there is significance in that ALONE
* remembering how I want to be a "real" minister's wife and will tell you respectfully what I think
* the fact that at one point in time and sometimes still now, I'd like to have an eyebrow ring :)
* the little person moving in my belly who seems to want to tell me to keep eating his favorite foods (tomatoes, sugary candy, cheesy popcorn, waffles with peanut butter & raisins, Kraft mac & cheese, wraps)
* the 3-year-old making faces at me across the dining table and thinking he's hilarious
* the unknown...knowing somehow in 3 years I'll know why it happened that way...
* these pictures & sayings:

Blog Book: Posts

Since creating my blog book from www.blog2print.com...I have remembered several posts that I never included and wish I would have; thus, this space is now territory for those posts. :)

* Ian's first flying a kite
* Garage Sale Find: Dr. Seuss Books
* Running my 10k @ almost 6 months pregnant
* Zoo Visit
* Helmet evening &Dinosaur voice evening

What I Need to Remember a couple years from Now: If I train for my 5th Marathon

Wrapping My Head Around Marathon Training

On Monday, marathon fun fires up once again. I’ve known this day was coming since, oh since that winter day I sat watching my computer lock up when the Marine Corps Marathon registration opened…and closed.
I am no stranger to this distance. Maybe that’s precisely why I’m anxious. Because I know what I’m in for. My head has been swirling with plans. Should I Run Less Run Faster again? Even though I vowed to change it up this time? Run More Run Slower? Train Like a Mother? Take Walk Breaks the GalloWAY? What do Pfitz and Hal and Mr. McMillan have to say? Maybe a hybrid plan. Even though I’ve done it before countless times, my head is in that ominous place where running more than 13 miles does not compute.
To help me (and you) along with the mental aspects of training I’ve devised some tips:

• Pick a race you REALLY want to do. Check. Marine Corps tops my bucket list.
• Pick a desirable time of year. Check. No guarantees but odds are somewhat good (knock wood) that it won’t be a billion degrees in Wash. DC  on 10/28.
• Reflect on past success (even if they’re not running related) and build confidence

I paid a visit to my running shrine, which resides deep in the catacombs of my…um…basement…to help jog my memory of running well.

• Learn from past failures and let them go. Hello not one but 2 marathon DNS’s last fall due to injury. Plus profound fatigue from the Vitamin D fiasco.
• Break it down. Break your plan into months, then weeks, days, workouts, miles, intervals, steps to the next telephone pole, whatever it takes.
• Focus on one workout at a time. Break an intimidating long run into digestible parts: two 10-milers, four 5-milers, a 10 and two 5′s, a half marathon then a couple of 5ks or so.
• Review your workout in advance. I look at what’s coming up at the beginning of the week and mentally get my head around doing runs/paces that I may not think I am capable of.
• When you feel like you can’t, try anyway. You may be amazed at what lives inside you. I think I felt this way every. single. time. 8x800m was on tap. I’d tell myself I could quit after 4 intervals if I was dying. But I never did. For the record, this does not apply to injury.
• Join a group. Nothing like a little camaraderie and peer pressure to keep you going.
• Chart your progress. You may not feel like you’re making progress but numbers don’t lie.
• Visualize success. Every day, before, during and after every workout, visualize crossing that finish line. Smiling, upright, triumphant, feeling strong! What are you wearing? Seeing? Hearing? Smelling? See all of it in your mind’s eye. Imagine achieving a huge goal, no matter how far fetched it may seem. The more you do this, the less far fetched it will become in your mind. Where the mind leads, the body goes.
• Reward and celebrate your accomplishments. Remember those Lulu capris with the irresistibly tiny ruffle I was obsessing over? In my closet. Persistence pays off–in running and in shopping! Now I’d better get my behind in gear and go accomplish something.

Pregnancy & Exercise: Someone to Contact

Krista Edwards--I am a USAT level one coach and personal trainer, and i know how hard it is to find information on pregnant athletes, so feel free to email me at lifeguardkw@hotmail.com and I will do my best to answer any questions you may have.

recommendations there. as for the core conditioning, there are just a few guidelines to follow

• due to all of the relaxin that is being released in your body, your joints are pretty loose and therefore less stable. Because of this it is wise to limit your range of motion on some exercises, such as squats and leg extensions, as it is to much pressure on an unstable knee and hip joint.
• because of the instability, DO work the smaller core muscles of the hips by doing things such as single leg squats and single leg deadlifts. another easy way to incorporate this is to stand on one foot or in tree pose while doing upper body exercises such as lateral raises, curls, etc.
• Try to keep your weight load to thirty pounds or less. again, this is due to the instability of the joints. won't hurt the baby if you lift more, but there is a big risk to your structural integrity.
• Don't do exercises lying on your back after the first trimester. instead do them at a slight incline or tip your hips slightly to one side or the other, as the uterus compresses blood flow from the aorta
• DON'T do lunges, step ups etc. these exercises place to much opposing force on opposite sides of the pelvic girdle which is very lose. this may cause the symphisis pubis or the cartilage disc between the pubic bone to slip.
• as for planks, there is a lot of conflicting information about the safety of isometric holds, as they have been shown to spike blood pressure. i tend to steer clear of those with my clients, at least until they can prove more conclusively as to their safety.
• avoid overhead movements after the seventh month. same as above, haven't conclusively been found acceptable.

As for the back injury, i would suspect at this point in the pregnancy that it may be partially related to a previous injury, but it may also just be that time when the weight of the baby combined with the structural instability of the sacroilliac joint starts to rear its ugly head. there are several exercises such as the quadruped, a standing swimmer, and the low back extension machine that will help that. perhaps the one exercise that has helped me personally the most is ab holds where you draw your lower abdominals in, hold for ten seconds (remembering to breath) and release. I try to do twenty of those at least every other day. This keeps my Transverse Abs strong, which is the muscle group responsible for holding the belly up and still. just some food for thought. y address should be correct now if you have any other questions

The Do's and Don'ts of Prenatal Nutrition

FitPregnancy from Active.com
Scientific research increasingly shows that a prenatal diet rich in nutrient-dense foods is key in preventing heart disease, diabetes, obesity and many types of cancer. Here’s expert advice on what to eat—and what to avoid—for a healthy pregnancy and a healthy child:
DO choose foods that perform double duty.
“Nutrient-dense foods, such as yogurt, peanut butter, chicken, beef, eggs and dairy products, are higher in protein, calcium and iron, all nutrients your baby needs to grow and develop,” says Rose Ann Hudson, R.D., L.D., co-author of 2003’s Eating for Pregnancy: An Essential Guide to Nutrition With Recipes for the Whole Family.
Some other examples of nutrient-dense foods: Lean pork, like beef, contains protein, along with B vitamins, iron and zinc. Orange juice offers folate (a B vitamin that helps prevent neural tube defects) plus vitamin C, which helps you absorb iron from foods such as fiber-rich black beans and spinach. Whole grains are filled with fiber, B vitamins, magnesium and zinc.
DON’T eat empty calories.
Sweet treats are OK during pregnancy, but in moderation, Hudson says. “One of the ways we enjoy life is to eat foods that aren’t high in nutrition, like desserts. But limit them to one portion a day (read labels); you won’t feel deprived and you also won’t be as tempted to overeat.”
DO remember that you’re not really eating for two.
“Eat until you are not hungry rather than until you are full,” advises OB-GYN Karen Nordahl, M.D., a clinical assistant professor at the University of British Columbia in Vancouver. “Excess weight gain is associated with longer labor, pregnancy-induced hypertension and gestational diabetes,” Nordahl adds. Indeed, many women don’t realize they need only 300 extra calories a day—and only in the second and third trimesters.
DON’T forget your vitamins.
A daily prenatal vitamin and mineral supplement acts as a safeguard. “In a perfect world, you’d get all your nutrients from foods,” says Suki Hertz, M.S., R.D., a nutritionist and chef in New York. “But since our lives are often a little less than perfect, you should take a supplemental prenatal vitamin that contains 100 to 200 percent of the recommended dietary intakes for vitamins and minerals.”
DO strive for variety.
Along with taking your prenatal supplement, the best way to make sure that you’ll get all the proper nutrients is to eat the following daily (see page 2 for serving size information):

• 9 servings from the whole-grains group--bread, cereal, rice and pasta
• 2–3 servings of protein-rich foods from the meat, poultry, fish, beans, eggs and nuts group
• 4 servings of vegetables
• 3 servings from the fruit group
• 3 servings from the milk, yogurt and cheese group.

DON’T forgo water and fiber.
Drink at least eight glasses of water daily to help prevent dehydration. This can also can help prevent constipation, as can eating high-fiber foods such as whole-wheat and whole-grain breads and pastas, and lots of fruits and vegetables. Fiber also helps you feel full, so you may be less likely to overeat. Aim for at least 25 to 35 grams of fiber every day (3⁄4 cup of bran cereal, for example, contains an average of 5 grams of fiber).

DO avoid risky foods.
Unpasteurized soft cheeses such as Brie, Camembert, feta, blue-veined and Mexican-style cheeses, can harbor listeria, a bacterium that causes listeriosis, a serious infection that can lead to miscarriage, premature delivery or stillbirth. Deli meats also may pose a risk, so buy prepackaged cold cuts rather than those from the deli counter, or heat deli-counter meats thoroughly before eating them. “To minimize the risk of listeriosis, cook all leftovers and deli foods to at least 140˚ F,” Hertz says. For the same reason, never eat raw or undercooked meat, seafood (that includes sushi!) or eggs.
DON’T eat high-mercury fish.
These include shark, king mackerel, tilefish and swordfish. Federal guidelines recommend limiting low-mercury fish to 12 ounces a week. Safe choices include canned light tuna (limit albacore tuna, which is higher in mercury, to 6 ounces a week, maximum), catfish, pollock, salmon and shellfish. For more on seafood consumption during pregnancy, including the best sources of brain-boosting omega-3 fatty acids, go to fitpregnancy.com/mercuryrising.

How Much is a Serving?

Dairy: 1 cup milk, soy milk or yogurt; 1 1⁄2 ounces natural cheese; or 2 ounces processed cheese
Protein: 2-3 ounces cooked lean meat, poultry or fish; 1⁄2 cup tofu; 2 eggs; or 2 tablespoons peanut butter
Fruits: 1 medium-size piece (such as an apple or banana); 1⁄2 cup chopped fruit; 1⁄2 cup cooked fruit (such as applesauce); or 3⁄4 cup fruit juice
Vegetables: 1 cup raw leafy vegetables; 1⁄2 cup raw or cooked vegetables; or 3⁄4 cup vegetable juice
Whole Grains: 1 slice bread; 1⁄2 cup cooked cereal (such as oatmeal); or 1⁄2 cup pasta or brown rice

My Goal: Pregnancy & Sports Participation

Pregnancy and Sports Participation

Recently, there has been much controversy about the role of pregnant women in sports. Experts in the fields of medicine, law, insurance and ethics presented current research, statistics and information relating to this topic at the National Forum on Pregnancy and Sport conducted in Sydney, Australia, in 2001. The following is a brief summary of the key points made by the medical presenters (SMA 2001):

• Medical evidence suggests that healthy pregnant women (with normal pregnancies) can participate in sports without affecting the course or outcome of the pregnancy. (The panel did make some provisos in terms of type, intensity, duration and frequency of exercise.)
• Pregnant athletes should avoid maximal-intensity exercise, have a thorough cool-down period of gentle exercise, avoid excessive stretching and jerky ballistic movements, ensure adequate fluid intake, and pay attention to core body temperature.
• The fetus is extremely well protected from blows to the abdomen during the first trimester (first three months) of pregnancy.
• The risk of abdominal injuries during sports (for both men and women) is extremely low. Current research indicates that fewer than two percent of all injuries, including those that occur during contact sports, involve the abdomen or chest area.
• The pregnant woman, herself, is best placed to know (generally from discomfort and lack of coordination) when to stop participating.
• Pregnant women should seek advice from medical professionals and, if appropriate, seek a second opinion.
• No medical evidence has linked adverse outcomes for the fetus (including miscarriage) to sporting injuries. Statistics and research on adverse outcomes following severe or catastrophic trauma to pregnant women relate almost exclusively to road trauma and domestic violence.

A Safe Delivery

It's true that pregnancy can detract from an athlete's ability to attain peak performance levels in elite competition. But that doesn't mean pregnant athletes need to lower their activity to negligible levels. As long as they listen to their bodies, it should be safe for them to exercise at pre-pregnancy training levels throughout their pregnancies.
As for returning to training after delivery, this is up to each individual and her physician. The conservative approach is to refrain from vigorous exercise for at least six weeks--longer for those with special needs--but many athletes start training earlier than that, provided they have medical clearance to do so.
Although experts have not established an upper level of safe activity for pregnant athletes, the benefits of continuing to be active during pregnancy appear to outweigh any potential risks. Unfortunately, no exact limits for frequency, duration and intensity are available. It is ultimately up to each woman--with the help and advice of her physician and fitness professionals-- to decide the fitness path to take during pregnancy.
Finally, no matter how fit a client is, she should not be exercising if she has any of the following contraindications:

• Pregnancy-induced hypertension
• Preterm rupture of placenta membranes
• Preterm labor during the current pregnancy or previous pregnancies
• Incompetent cervix
• Persistent bleeding during the second or third trimester
• Intrauterine growth retardation

Warning Signs

If a pregnant client exhibits any of the following signs, she should immediately discontinue exercising and receive medical attention:

• Pain
• Dizziness
• Shortness of breath
• Faintness
• Vaginal bleeding
• Difficulty walking
• Contractions
• Unusual absence of fetal movements (but note that the baby is often most quiet when the mother is exercising)

Ian's First Swimming Lesson

On June 20, 2012 Ian had his first swimming lesson. As a side note (and for a fun story), the first time Mark felt Ian kick was on the night Michael Phelps won his eighth gold medal at the 2008 Olympics. Coincidence? Probably. But Ian had a good swimming start anyway ;-).