Mother ease Expert Series | Cloth Diapers Niagara

Cloth Diapers Niagara

Welcome!

Welcome to the first issue of the Mother ease Cloth Diapers’ Expert Series! I am so excited to be able to provide you with all of the tips, tricks and insider information that will make cloth diapering a breeze. This is just a quick hello and introduction to prepare you for the kind of information you will be getting from me over the next few weeks. I can’t wait to share my knowledge and educate the next generation of Cloth Diapering Experts all around the world.

Your new baby will bring a lot of changes to your home and lifestyle, particularly if this is your first baby, but also even if it’s a second, third or even sixth baby! There will be an adjustment time as you get to know one another. As new parents we tend to anticipate and over think what we need to be “ready” when the baby comes. We get all kinds of advice from well-intentioned family and friends. What we need to keep in mind is that life is easier when you don’t over-complicate or clutter it. Try to keep things simple, it will free up your time so you can spend it doing what you believe is best for your family.

Cloth diapering is a growing trend, but chances are no one you know even uses cloth diapers or those that have don’t recommend them. Regardless, you may still feel that cloth diapering is something you want to investigate and know more about. The internet is full of information, and much of it is conflicting and confusing. Everyone says their advice is the best. Somehow you need to cipher through all of the information available and decide for yourself what the right diapering system is for you and your baby.

Meet the Mother ease Expert

Cloth Diapers NiagaraI am Erika Froese, founder and co-owner of Mother ease. With over 30 years experience in the use and design of cloth diapers, I can confidently say that I am a proven source of knowledge relating to the use, care and design of cloth diapering systems.

I am the mother of five (now adult) boys and the grandmother of 7 beautiful grandchildren, giving me over 33 years of cloth diapering experience. Of course, cloth diapers have changed over the years, but I’d like to claim responsibility for many of those changes.

When I began cloth diapering my own children, I was unhappy with the options available. So I used the knowledge I gathered from years of cloth diapering to fix the flaws everyone just seemed to accept. I educated myself in what is required of a cloth diaper to make it user-friendly, what properties of fabric and its technology contribute to quality diapers and created functional leak-free designs that work. After doing my research and patenting my own designs, we opened Mother ease in 1991.

What you can expect from the Expert Series

It is my pledge to fully equip you for a successful cloth diapering routine. Our Expert Series will help you better understand all aspects of cloth diapering, from why you should choose cloth over disposables, how cloth diapers really work and how to care for your cloth diapers to maximize their life.

When we are through, you too will be an expert! I will make sure you are fully prepared to make the best choice for you and your precious new baby. And for those of you who have already opted for cloth, I’m sure you will learn some helpful tips to make your routine even easier!

Before I close, there is something I want you to keep in mind about diapering. Your baby is going to spend a lot of time in diapers. In fact, your baby will spend all of their time in diapers! You may spend a lot of money on the crib or the car seat or the stroller, but nothing will be used as much as their diapers. Diapers are what your baby will wear from the moment they’re born until the day they’re potty trained. They don’t have to be cloth, they can be disposable. But when you stop to consider just how much time your baby will be wearing diapers, it’s worthwhile spending some time researching and carefully considering what is going to work best for you and your new baby.

Once you decide which diaper system you want to use, you will quickly work out a routine that will be as natural to you as falling in love and caring for your new baby.

Be sure to watch the blog for the next issue of the Mother ease Expert Series, coming soon! Or, click below to get Expert Series reminders and information sent straight to your inbox so that you can refer back whenever you need to!

 






Core Restore: How Strong is your Core? | FitMom Fitness

Core Restore: What women need to know to keep their core strong, healthy, and functional during their childbearing years.

Core Restore

 

 

 

 

 

 

There’s More to the Core…

Do a quick Google search on how to get a strong core after a baby and you will be overwhelmed with information, resources and recommendations. It’s easy for women to become confused on what is, and isn’t, safe after pregnancy. In the past women may have turned to their health care provider for information about how to rehabilitate their core after birth. Unfortunately, most caregivers are not up to date on exercise recommendations and may even advise patients to engage in traditional exercises like crunches, which are not effective at strengthening the core after baby. In fact, repeated crunches may actually increase the risk of pelvic floor weakness and organ prolapse.

At FITMOM, we combine our years of experience and leadership working with thousands of pre and postnatal women with the most current and evidence-based information. We combine that knowledge with practical application to get our mom’s moving in the right direction with our Best Practices!

Here are our recommendations that we share with all of our FITMOM clients.

During pregnancy and postpartum recovery we advise women to avoid the following common exercises, not because the activities are unsafe, but because when a woman’s core is weak, these exercises can further compromise core health:

Crunches and Neutral plank.

Repetitive crunches can cause or aggravate separation of the rectus abdominis (six-pack muscles) before or after pregnancy. Neutral Plank (face down) may not be appropriate because the eccentric (lengthening phase) of the exercise increases intra-abdominal pressure, also aggravating the separation.

Dynamic Twisting work

Dynamic twisting of the trunk, including traditional ab exercises like bicycle, or even certain sports, like ultimate frisbee, can cause sheer force along the midline (linea alba) causing or further aggravating a separation.

High impact or jumping activities

Impact work can lead to prolapse of the pelvic floor and in some cases, the internal organs. When your core health is not optimal and joint stability is compromised the risk of injury or prolapse is even greater. In our opinion, it’s not worth the risk.

Running

Running also contributes to breaking down the function of the core and pelvic floor muscles caused by repeated impact. It’s not normal for you to pee a bit when you run, laugh, cough or sneeze. Even just little leak is cause for concern. Running during pregnancy and early postpartum can further contribute to weakening of the pelvic floor muscles and core.

Heavy Lifting

Engaging in such heavy lifting that you recruit the valsalva maneuver is not recommended. This type of breath holding increases the pressure of your internal organs onto your pelvic floor muscles. When you are participating in weight training exercises you should be able to breathe throughout each repetition and avoid holding your breath. Sustained breath holding is also not recommended during uncomplicated vaginal births. Research has found that bearing down while breath holding prolonged the pushing phase and increased risk of instrument delivery and pelvic floor injury.

Now that you know what to avoid, here are FITMOM’s Best Practices to include in your Prenatal and Postpartum Health & Fitness Plan:

Core Restore Learn proper transverse activation

Sadly, most people aren’t activating their transverse (deep lower abdominal muscles that work as a support sling ) properly. A culture of sitting, combined with poor posture, make most people very weak. In fact, in our practice very few people can even identify this muscle upon assessment. Learning to identify and activate this muscle will not only improve your core health but prevent other injuries as well.

 

Learn safe core health exercises from an up to date professional

It is normal to want to get your “abs” back postpartum. However, getting a six-pack and having good core health are two different things.  Losing body fat on the abdomen is mostly nutrition based. Don’t confuse a flat stomach with a strong core. We have seen many a six-pack that was functioning poorly with separation and poor activation!

Stay active to support core health

This includes a balance of strength and flexibility training. Work on improving your posture and stretching common areas of tension in your body (chest, upper back, hamstrings and calf muscles).

Have your muscular balance assessed

This will help to minimize over or under recruitment of different muscle groups. Our bodies are very adaptive and when they are not working effectively will find creative ways to compensate, but this only contributes to more weakness. The weakness often presents itself as pain or tension in the body. Chronic discomfort is worthy of further investigation.

Build awareness into daily functional movement

Learn how to lift, carry, stand, sit and sleep with better alignment. Small changes to how you move yourself throughout your day will have a huge and lasting impact.

Andrea is offering a Core Restore workshop January 11th at FitMom Niagara. Workshops and classes are held at 23 Hanover Drive in St. Catharines. For more information visit the Core Restore Event Page

 

Core Restore

Andrea Page is the founder of FITMOM and has been seen on CTV and Breakfast Television. Andrea strives to create community wherever she goes and after more than 20 years in the business of fitness she knows that a sense of community keeps you fit, active, and healthy.

Andrea teaches pre and post-natal fitness here in Niagara, via Skype, or purchase one the FITMOM DVD’s available on her website.

Core Restore is one of FITMOM’s events that runs many times per year.

Core Restore