Eat More Joy

03/15/2022

https://msha.ke/dbvirtualstudio/

We work with busy parents who find it tough to make their health and exercise a priority!

All accessible from the comfort of your own home, get 1 on 1 training - 30 minute sessions and make a commitment to yourself for the next 90 days.

We have a few openings available!

Dan Jackson

Let's Get to know each other!

12/07/2021

The goal post-baby is to keep mama and baby both nourished😍

Getting back to exercise is an important piece of recovery
but not at the cost of compromising your health and the babies.

Scroll through the post to see my recommendations to get back to fitness while still breastfeeding!

I'd also like to add if you have a terrible night's sleep. Don't sweat it literally, take the day off and enjoy a stroll outside.

11/27/2021

Santa came early this year 🎄

First Santa's Claude Parade.

Tis the season

11/22/2021

Cortisol steal is when the body prioritizes the production of cortisol rather than making adequate estrogen, progesterone, and testosterone.

Our hormones need to be in delicate balance when we are trying to bring another human being into this world. Stress management and stress resilience are two factors that should definitely be a part of your motherhood journey.

Stress is complicated and getting to the main source of "your" stress is something that will take work and consistent effort.

Stress comes in many forms: physical stress, mental stress, emotional stress, or even food-related stress (like food allergies or intolerances)

Exercise could be a physical stressor for some women but it could also be a stress reliever for others.

It is important to distinguish where you are at in your life and how exercise and other lifestyle habits play a role.

11/17/2021

Nervous system regulation.

A few years ago I joined a membership program all about learning to run my business (and my life ;) based on my cycles. My goal was to avoid burnout like I had hit many times in the past. To find more ease and flow in my business and most importantly through my body.

One major thing this taught me (and especially as women with menstrual cycles) was that if I can't honour my own body, the ebbs and flows of womanhood (hormones throughout my cycle), my energy and emotions then my business will always feel chaotic.

Body first then business. You can only ignore your body for so long before it stops working for you.

When I went through this membership program I wrote down 3 things I needed in order to get back into my body and honour my needs outside of business.
Outside of getting a quality night SLEEP these were my three:

Baking
Nature - walking or water
Creativity - drawing

When I feel disconnected with my body my nervous system is on overdrive so I try to get back to one of these three things. Often it is counter to what I want to do but once I actually jump in I feel much better.

What is one thing that helps you connect with your body and brings you back into flow?

Also, pics were taken with me new camera. club!

11/16/2021

Getting back into a workout routine post baby and especially post c-section can be tough physically and mentally since your body likely feels different!

However it is important to start strengthening as soon as you get approval to do so to improve your recovery and reduce potential injuries later on.

Here are 3 modifications if you are newly back to your workout routine (8- 12 weeks Postpartum) after a C section:

1. Use a pillow over abdominals for extra support and comfort

2. Any exercises that are typically done lying face down should be done on all 4s until the area isn't as tender

3. Do your core/abdominal focused exercises first and avoid doing them in a circuit or at the end of the workout. You want to be fresh and focused when you start retraining your TVA and core.

Try 5 - 8 mins of focused work at the beginning.

Stay focused, safe moving and happy recovery!

*Before starting any workout routine it is important to get your primary cares approval and rule out diastasis recti

#

11/05/2021

Stress Urinary Incontinence (SUI) is a fancy name for peeing or not being able to control your urine during physical activity like exercise, laughing or sneezing.

If you've had any of the following you are at greater risk for experiencing stress urinary incontinence:
- multiple pregnancies
- vaginal delivery
- high infant birth weight
- large infant cranial circumference
- tearing of perineum

Learning to co-contract both your transverse abdominals (deepest layer of abdominals) and your pelvic floor (which are the muscles at the base of your pelvis + spine that literally help hold up your baby and other organs) has been shown to improve bladder control even in middle aged women - years after baby has been born.

Remember it takes time to see and feel change. It can take 6-8 weeks of consistent core and strength exercises to see measurable improvements!

I have 2 spots opening at the end of November for my 1- on-1 virtual training program. ⁠
⁠
Whether you are thinking about becoming pregnant, are currently pregnant or postpartum and you are ready for a personalized approach to tap into your strength and re-connect to your body make sure you fill out the short application in my bio! ⁠

11/04/2021

Swipe left to see the postural fix.⁠
⁠
Posture is important anytime but especially the period after having your baby.⁠
⁠
During pregnancy, your body spends 9 months accommodating a new little being in the front of your body. Your glutes & hamstrings become weaker, your lower and upper back start to round, and your abdominals stretch.⁠
A hormone known as relaxin also increases to accommodate the growing baby by expanding your ribcage and pelvis. ⁠
⁠
Postpartum is the best time to start retraining your body and your posture!!⁠
⁠
Good posture helps reduce injury, improves core connection and strength, and gets your body stronger overall.⁠
⁠
You'll want to practice proper alignment before starting back on any workout routine. Creating a new movement pattern takes thousands of repetitions, so now is a great time to start. ⁠
⁠
This is me 7 weeks postpartum and here are the 3 things I've done to ensure a foundation is laid before jumping back into my workouts (after getting approval from the doc of course) 👇⁠
⁠
1. Belly breathing⁠
2. TVA and pelvic floor retraining⁠
3. Practicing good postural alignment ⁠
⁠
Don't skip what feels to most as the "not very important" step before jumping into your workout routine again.⁠
⁠
Your core, your body, and the rest of your training for the future will thank you!⁠

Don't forget to dance a little.
⁠
#⁠coretraining ⁠workouts⁠ ⁠
⁠
⁠
⁠
⁠


Add Linkin.bioEDIT IN LINKIN.BIO

11/03/2021

If you need to hear this ♥️

I never got back to where I thought I should be after my first pregnancy because I skipped foundational steps, I was impatient and felt burnt out.
⁠
Set realistic expectations.⁠
Take small imperfect actions. ⁠
Progress over anything else.
Learn to connect with your new body and routine.
Don't forget to enjoy all the newborn snuggles🤱🥰
⁠

11/01/2021

Do you eat the candy or let your daughter eat it?⁠
UMM, YES!⁠
⁠
I mean, you can't be surrounded by that much candy and not try out a few pieces, right?
⁠
As a nutrition coach and as a mom, it can be a hard pill to swallow. Knowing all the health implications of these "Halloween candies" but also ensuring they get to experience special moments and enjoy life along the way. ⁠
⁠
This was Aelia's first "real" Halloween and the first time she understood that candy is addictive and delicious. ⁠(Well, I was telling her it was addictive lol not sure if she understood)
I wrote a post last year about candy and how it isn't just the sugar you want to worry about. This was prior to her being old enough to eat it. (In the comment section I have added last years post/review about what "other ingredients" to watch out for other than sugar if you missed it ;)⁠
⁠
Nonetheless here we are with a happy little girl and bags full of candy so I've decided to put a few tricks into play now that we have gone through our first real Halloween. ⁠
⁠
1. Have healthier treat options on hand - I know it feels like a bit of a waste to not use Halloween candy as a treat/snack but really it is about the experience, not just about eating candy!⁠
⁠
2. Out of sight - out of mind. Put the bag somewhere they can't see it. ⁠
⁠
3. Vegetables or Fruit + Protein before treats. You can apply this to mealtime or snack time. Anytime! Food combining and getting enough nutrients is just as important for littles as it is for adults.⁠
⁠
4. Limit the treats to "x" amount per week or day and slowly decrease - before you know it they will forget about it right?⁠
⁠
Do any of you have any other tricks up your sleeve ;)?⁠
⁠
⁠
⁠ ⁠

10/28/2021

Bringing us back to a few weeks ago

Shay only 20 something days old.
Sunshine - Vitamin D. All the animals and jumpy things for a 2 year old to enjoy.

I love fall.. especially the sunny fall days, the festivals, the apples and pumpkins and halloween.

Trying to soak up all the moments with these little ones before I know it they'll be asking to go out on a dates!

10/21/2021

Just lying in bed with a fussy baby and thought I'd share my journey back to my body 0-5 weeks postpartum after C Section.

By no means is this what I'm telling you to do, I'm just sharing what I've been doing.

Reminder: it can take longer for "most" C section mamas to recover vs vaginal birth mama

👉 Resting and cuddling and feeding the babe
👉 Prioritizing Sleep as much as I can with whats going on.
👉 Walking. I've managed to go from short distances to longer ones and ones holding baby in carrier
👉 Focus on your Posture! I'll do a post just on this another day
👉 Breathe work (belly breathing)
👉 TVA and pelvic floor activation
👉Prepare mind to not be scared of body and join for her C section scar massage and recovery program
👉Oh ya, lots of water!

Post partum is messy and beautiful and hard. No one journey is the same. There are so many little things you can do to get back to fitness and in your body again.