EASTER WEEK HOLIDAY SCHEDULE
OMBALANCE / MOMS ON THE MOVE
~ class schedule below, please note there are some cancelations ~ if you have any questions, just send an email, text or comment on this post ~ be happy, be healthy ~
Pelvic Floor Health
I’m so happy to share a great Q&A about Pelvic Floor Health. As a part of the MOMs program at Tom Landry, I hope that creating a healthy mind and body is apparent in each and every class offered.
The Importance of Strengthening the Pelvic Floor During Pregnancy
Becoming pregnant is such an exciting time and so much planning goes into preparing for the
arrival of your new little one. However, something many women do not plan for is how their
bodies will change during and after pregnancy.
In this blog post, Marie Chandler, Physical Therapist, PMA® Certified Pilates Trainer and
Pilates Program Coordinator at Baylor Tom Landry Health and Wellness Center, discusses the
importance of staying active and maintaining strength throughout and following pregnancy.
What is the Function of the Pelvic Floor?
The pelvic floor muscles work with the muscles of the Diaphragm, Transversus Abdominis and
Multifidi. Think of the Diaphragm as the roof, the pelvic muscles as the floor and the Multifidi
and Transversus Abdominis as the supporting wall connecting the rib cage and pelvis. This
inner unit interacts and activates, supporting and stabilizing before we even begin to move.
What is the importance of strengthening the pelvic floor?
Strong pelvic floor muscles are an integral part of your body’s systems which support the
internal organs that are vital for reproductive and sexual functioning. The pelvic floor muscles
also bolster your organs during activities that stress them physically, such as sneezing, coughing
laughing, running, squatting and weight lifting. Participating in a core-conditioning training
program, such as Pilates or Yoga, trains and strengthens the muscles of the pelvic floor
simultaneously with the deep abdominals.
Why does pregnancy weaken the pelvic floor?
During pregnancy, your body produces special hormones that stimulate physical changes in
virtually every part of your body. Understanding the changes in your body’s metabolism,
cardiovascular exercise system and musculoskeletal system is your best ally in experiencing a
healthy pre-/post- pregnancy. A subtle yet profound change in the pelvic floor occurs
throughout your pregnancy; as your baby grows and uterus expands, your pelvis tips to
counterbalance the load. This misalignment of the pelvis has a ripple effect system wide within
your core muscular system.
What type of exercises can an expecting mother do to strengthen and build the muscles in the pelvic floor?
A strong fitness program includes Pilates and Yoga. The principles of Pilates and Yoga
integrate breath control and muscle contraction which allows for optimal function when weight
lifting, squatting, running, walking and more.
Does Baylor Tom Landry offer a program for women who are expecting that will help with their pelvic floor?
Yes, we offer a pre-/post- natal program called Moms on the Move (MOM.) More than just an
exercise program, MOM is a medical fitness program that includes Yoga and aquatic exercise
classes, in addition to components that assist expectant mothers with managing their weight,
improving and maintaining functional mobility, relieving back pain, minimizing water
retention, and improving overall emotional health. We also offer private Pilates sessions that
will concentrate on strengthening the pelvic floor.
For more information on pelvic floor health and the Moms on the Move program offered at the
Baylor Tom Landry Health and Wellness Center, contact Vennie Jones at
Vennie.Jones@BSWHealth.org. You can also visit
http://www.landryfitness.com/medicalfitness/moms-move for class descriptions and times.
A Birth Doula’s Take on Baby’s First Hour
Baby’s First Hour
Baby’s first breath… The first hour or so as a new family (parents & baby) is time that can’t be replaced. So, no do-overs. I’m a believer in encouraging couples to take these moments and treasure them. Regardless of the birth environment, your home, birth center or a hospital, many aspects of this time together define us as a family.
The first breath is the “essential breath”. Donna Farhi hints at this breath in one of her books. I often times will talk about reliving (or getting as close as we can to) this breath during pranayama. To explain better, take a nice deep breath, pause and then release the breath nice and slow. Allow as much of your reserve or tidal breath leave the body without too much force. Now a little pause and then open your mouth and let the air in. That is my interpretation of the first breath. As a newborn there is a little more involved.
The baby must suddenly use his or her lungs. In order for this to happen the pulmonary and systemic circulations separate by closing the connections between them.
Hormones also play a role in this time. We know that oxytocin is present during all of labor. Studies show that oxytocin is also present during the first hours and beyond. This love hormone has at it’s highest release just after baby is born and before placenta is delivered. It seems to me that this love hormone flows like crazy during this time since we are looking at our sweet angels – falling in love! Of course, oxytocin releases during sexual intercourse and lactation, but the level of release during these times is affected by environment factors. There is so much more to explain, but lets stop here and just say that both men and women release oxytocin and endorphins that attach us to each other and the same can be said for the mother-baby bond post delivery.
Behavior is often times interrupted in this first hour. If we were to delivery our babies alone in a warm, dark place the connection would not be broken. The delivery position might be better suited to see and or feel our babies upon delivery. And our need to see and hold baby would come to us slowly and gently. It becomes very necessary for a women to look into the eyes of her newborn. This connection binds them together.
As the baby adjust to his or her first time to not have the continuous flow of nutrients, rooting begins. If we were to allow babies to root around to find the source of nutrition, we would all be amazed at how instinctual breastfeeding is for both mother and baby. At this time, women are still hormonally balanced. It is a natural response.
There is more to talk about, but this is a great place to start. Remember that we know all this stuff. It is in our DNA – trust your instincts! There is always room for education, imitation and time to define techniques.
See you all in class. Namaste.
MOMs Classes at The J
MOMs Classes at The J
MONDAYS 7:15 PM – PRENATAL YOGA ~ THURSDAYS 12:00 PM BABY&ME WATER YOGA
(BOTH CLASSES ARE OPEN TO PREGNANT MAMAS AND MAMAS WITH LITTLES)
The J 7900 Northaven Rd, Dallas 75230 MAP
Like all good things, we need to be patient while we work out all the details and processes for the MOMs classes….
Prenatal / Baby & Me Yoga – Monday 7:15 – A mixture of yoga postures and breathing techniques taught to women at all stages of pregnancy to help prepare for childbirth. And open to those mamas post delivery to ease back into yoga class while bringing baby. Open to all levels of yoga experience.
Me & Baby Aquatics Yoga -Thursday 12:00 pm – This class is appropriate for moms with children ages 4 weeks to 18 months. Children must wear reusable swim diapers with elastic around the waist and legs. Pregnant mamas are welcome to join.
I’ll update information as needed ~
I – PARKING 
- Come into the center off Northaven. There is a security guard. Tell him you’re coming for a Baylor Scott White class as a guest.
- You’ll be asked to register your car to park (ultimately) by drivers license number OR with your tolltag. The tolltag way will give you quicker entrance. No need to stop at the gate. Pass on the right.
- Once through the gate, turn LEFT and follow the signs for Medical City Fitness Center.
- Fitness center is on the RIGHT. The drive is one way. Circle till you find a spot.
- If there are no parking places close to the fitness area, feel free to park closer to the front door. You are able to enter at the front. They will direct you to the fitness center.
II – SIGNING IN
- When you get to the fitness front desk, tell them you’re here for the Baylor Scott & White Moms On The Move class.
- You will fill out a waiver and sign the non-member sign in sheet. You will need to fill the waiver out only once.
- For the month of January, Erica or I will be standing at the desk until 10 minutes before class.
III – HEAD TO THE STUDIO OR T
HE POOL
- FOR THE MIND BODY STUDIO
- From the front desk, you’ll go to the RIGHT and follow the path. Floor has a double rectangle in blue & black.
- Once at the dead end, turn RIGHT. You’ll see an open space with yellow straps hanging from the ceiling.
- The Mind Body studio is just beyond the open space – walk thru the space to the door.
- FOR THE POOL
- There are three options to get ready –
- Pregnant mamas WITHOUT littles use the Women’s Locker Room
- Mamas with littles (even newborns) use the Girl’s Locker Room
- Papas with littles (even newborns) use the Boy’s Locker Room
- OR there are two Family Bathrooms big enough for a stroller. Then pass thru the girls or boys locker rooms to walk thru to pool
- We will be in the shallow therapy pool.
- The details for being in the pool –
- Wear a swimsuit or something like it.
- Diapers need to be swim diapers with elastic around the legs and waist. Make sure the elastic is snug.
- You are responsible for you and your baby’s safety.
- There are three options to get ready –
IV – MOMs REGISTRATION & PAYMENT
- Erica and I are going to help make this as seamless as possible.
- We will have you sign in form – NAME – ADDRESS – PHONE # – EMAIL ADDRESS.
- Cheryl will email a Baylor Scott White registration form for profile and payment information. And Vennie will handle setting up your profile.
- Fees for classes –
- Non-Members of TLFC &/or JCC – $15 drop in, $85 for 6 classes, $140 for 12 classes – AWESOME DEAL!
- JCC members – $10 / class
- TLFC Members attend both location classes for FREE!
Self Care Series – Facial & Soak
Hi Y’all, it’s Self Care part 1 ~
Today is Friday…
SELF CARE FACIAL FUN DAY!
Most Fridays I am at home working in the office returning emails and scheduling my social media posts. In between phone calls and emails while in my pajamas, I gave myself a facial and soaked in the tub for 20 minutes!
Today is the start a Self Care Series
This is my first post. It is so important for you to take care of yourself… so you can take care of others. Here is the before picture and the products that I’m using for this home spa day.
- cotton crochet washcloth (I make these myself)
- Athreya – healthy face powder
- Thayers – witch hazel aloe vera & lavender
- Banyan Botanicals – soothing skin balm
- cle de peau… – facial cotton pads
- b|happy – peppermint bath bomb
SELF CARE FACIAL ~ Let’s start this…
FIRST ~
It starts with prepping the face. I use a hot wash cloth to cleanse the face. Let the warm/hot cloth stay on the face till it cools. You can see the redness – feels fantastic on this slightly cooler day for Dallas Texas. But if you use a cleanser, go for it! There is nothing wrong with a mild cleanser to remove the daily grime. After cleaning, use the warm/hot cloth method too.
SECOND ~ 
This is the messy step. The healthy face powder is red and gritty. Make a small paste in your hand and apply to the face. I don’t scrub the face, but I do move the product while getting it all over the face, neck and area around the collar bones. 
Allow the paste to sit on the face for at least 5 minutes. Sometimes, I remove before the paste completely dries. If you remove before dry, the paste can be a good exfoliant. Today I decided to allow it to dry and become very hard on the face. I used the warm/hot cloth technique in the FIRST step to soften and remove the paste. 
THIRD ~
After the paste is removed, I use Thayers witch hazel as a tonic – using the cotton pads to apply. It is very cooling and feels great after the warm / hot cloth used to remove paste.
TIME OUT FOR SOAKING IN THE TUB ~
The b|happy peppermint bath was just what I needed. My skin felt and smelt fantastic. A quick shower after the soak to wash my hair.
FOURTH AND LAST STEP ~
Get the Banyan Botanicals soothing skin balm or an oil of choice. This is the best step! My whole body feels like silk.
You might be wondering how often to indulge in such luxury. I try to have a facial once a month. And now that it’s getting a bit cooler outside, more baths / soaks are going to happen. I just wish I had a bigger tub. I can’t quite stretch out like I wish I could!
TO CONCLUDE ~
A few of my steadies regular stops for maintenance are:
- Nola Rae Smith Massage
- Dr. Brandon Huddleston – Growth Life Chiropractic
- Adrift Float Spa
- Tom Landry Fitness Center
- YOGA of course!
What will follow…
- abhyanga – oiling the body
- steam / diffuse
- epsom salt soak
- massage
- restorative yoga / yoga nidra
- meditation – guided or not
- « Previous Page
- 1
- 2
- 3
- 4
- 5
- …
- 22
- Next Page »