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How to Take Care of Your Pelvic Floor Postpartum

POST:

How to Take Care of Your Pelvic Floor Postpartum

CATEGORY:

Parents

Date:

April 21, 2020

This week’s podcast episode is one of my favorites of the season. I talked with Eryn Kirschbaum, DPT, a physical therapist who specializes in pelvic floor health. Her advice, while sometimes a little blush-worthy, is SOOOOOO important, especially for new moms. We discussed all the stuff that’s hard to talk about: hemorrhoids, urinary incontinence, pelvic pain and, more importantly, about what you can do to address each one. Listen in to hear all about it. 

Missed a Modern Mommy Doc Podcast episode?

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How to Take Care of Your Pelvic Floor Postpartum
Resources for Moms: How to Stay Sane and Healthy During the COVID-19 Pandemic

POST:

Resources for Moms: How to Stay Healthy and Sane During the COVID-19 Pandemic

CATEGORY:

Parents

Date:

April 1, 2020

Ok, Mama. We could be in our current state of uncertainty for awhile and while I can’t make social distancing go by any faster, I can offer up some tangible ways to take care of yourself and your kids in the meantime.

Taking Care of Your Kids

Check out our podcast this week on How to Raise an Organized Child with Damon Korb, MD, FAAP.

Just like you, Mama, I’m spending a lot more time than usual with my kids in my own home these days and I am seeing just how much I need to teach them how to get themselves and all their things in order. Dr. Korb is an expert at just that - he’s a developmental pediatrician and a father of five, so he knows a little something about controlling chaos (or preventing it in the first place).

Taking Care of Yourself

New Mamas and Mamas to Be

I talked on AM Northwest this week about how the COVID-19 pandemic is affecting parents to be heading to the hospital and learning to take care of themselves and of their little ones at home postpartum. You can watch it here:

Mamas with Babies and Toddlers

You’ve Got to Move Your Body

I don’t care how you do it, sister, but you have got to make sure you are moving your body consistently. Go for a run, jump on a stationary bike, do online yoga, or, better yet, join my friend Robin Long at The Balanced Life Sisterhood. Robin is all about grace over perfection and right now it feels like we could all use some more grace (and opportunities for mindfulness).

You’ve Got to Set a Schedule

If you’re not working outside of your home right now, and you’re with your kids 24-7, it’s getting old really fast, I know (I was actually on “vacation” until yesterday for a week and a half with my own littles and I just about went bonkers until I figured out some type of daily calendar for us). When you have a calendar, you have some semblance of normalcy, and you and your kids know what to expect.

You’ve Got to Take Some Time for Yourself

When you make your daily schedule, make sure you’re putting some time in for taking care of yourself. Gone are the days (for now – remember, this is just temporary) of grabbing a quick bite with girlfriends, heading to the gym, or even going on a trip with your significant other in the name of self-care but that does not mean you can’t take care of yourself in the very deepest sense of the word. You can take 3 minutes to check in with yourself about how you’re feeling. You can take 10 minutes to talk with a bestie over FaceTime. You can take a walk in the fresh air.

Mama, this may take a long time to get through the COVID-19 pandemic but I’m in it with you for the long haul. Keep your head up and keep in the moment.

Missed a Modern Mommy Doc Podcast episode?

You can catch them all here:

The Book is Here!

Pick it up Online

Resources for Moms: How to Stay Sane and Healthy During the COVID-19 Pandemic
help for new mothers, advice for new mothers, online parenting course, motherhood advice

POST:

Help for New Mothers | Join Me in Reducing Stress and Improving Strength

CATEGORY:

Parents

Date:

March 5, 2020

This week we welcomed Robin Long from The Balanced Life to The Modern Mommy Doc Podcast. She gave some amazing advice about choosing grace over guilt and deciding that life is bigger than a jean size or your outward appearance. She’s all about doling out the help for new mothers, just like I am!

One of the reasons I’ve been a fan-girl of Robin’s programs for such a long time is because she’s amazingly generous, sharing free online videos and tips all the time.

Right now, I’m joining forces with The Balanced Life as they offer their free Strength & Stress Relief Challenge because, let’s be real mama, we all have stress and we all want to be stronger, both mentally and physically. Here are the details:

  • The Strength & Stress Relief Challenge is a free 5-day Pilates challenge hosted by Robin Long and The Balanced Life.
  • No equipment necessary. All you need is access to the internet and a comfortable place to do your Pilates.
  • All levels are welcome and perfect for every stage of life!
  • Each workout is just 15 minutes long and is designed to help you improve your consistency, build strength, and improve the way you feel in your body each day!
  • Every day you will receive an email with a Pilates workout + one super simple, yet powerful, way to reduce stress as you go throughout their day.

The challenge runs March 9-13, so sign up before then to join me and Robin in reducing stress and becoming even stronger! It’s time to get more help for new mothers, even as we take care of our bodies.

Miss our podcast episode with Robin? You can listen to it here.

Missed a Modern Mommy Doc Podcast episode?

You can catch them all here:

Want to Read the Book?

It’s in Stores and Online March 17, 2020

Help for new moms, advice for new mothers
exercise and nutrition help with Robin long from The Balanced Life

POST:

How to Find Freedom and Balance as You Parent – Especially When it Comes to Diet and Exercise

CATEGORY:

Parents

Date:

March 2, 2020

Ever feel like you’re drowning in parenthood, feeling trapped and stuck as you try to balance it all, especially when it comes to diet and exercise? You don’t have to. This week we’re honored to have Robin Long as our guest on the Podcast to talk about a better way. She’s the founder of The Balanced Life, where she helps other women find grace over guilt when it comes to diet and exercise, but also in all other areas of their lives. Robin is passionate about helping women love their bodies, become the healthiest version of themselves, and take a realistic and balanced approach to health & fitness. 

The Balanced Life is a website and membership community that provides high-quality online Pilates workouts for busy women but, even more important to me, that really GETS it when it comes to the struggles modern moms face with taking care of themselves and with loving and accepting their bodies. She understands how diet and exercise can be yet another area that holds mamas captive and keeps them from joy. The Balanced Life isn’t just about working out, it’s about finding…wait for it…a balanced life, one where joy and contentment matter way more than a jean size and where stress reduction, mental health, and sleep take center stage with building physical strength.

Strength and Stress Relief

One of the things I love best about The Balanced Life is Robin’s commitment to her community of women and how many completely free opportunities she gives mamas to make the most of their limited time.

I’m in what could be a stressful season of my life right now, with The New Baby Blueprint book launch happening March 17th and the recent launch of The Modern Mommy Doc Podcast. Movement and healthy nutrition (plus, let’s get real, my therapist) are critical to my ability to do it all and to understanding what things I shouldn’t be spending any of my time on at all if I want to be a successful mom (or just a content human). To heed off all that angst and worry, I’m making sure I take care of myself.

I’m also going to sign up now to join Robin on her Strength & Stress Relief Challenge, March 9-13

  • The Strength & Stress Relief Challenge is a free 5-day Pilates challenge hosted by Robin Long and The Balanced Life.
  • No equipment necessary. All you need is access to the internet and a comfortable place to do your Pilates.
  • All levels are welcome and perfect for every stage of life!
  • Each workout is just 15 minutes long and is designed to help you improve your consistency, build strength, and improve the way you feel in your body each day!
  • Every day you will receive an email with a Pilates workout + one super simple, yet powerful, way to reduce stress as you go throughout their day.

Missed a Modern Mommy Doc Podcast episode?

You can catch them all here:

Want to Read the Book?

It’s in Stores and Online March 17, 2020

tips for parents of kids with anxiety, behavioral disorders

POST:

How to Look Beyond Your Child’s Behavior to Who They Really Are

CATEGORY:

Parents

Date:

February 20, 2020

I’m sobbing. It’s like 8:46 am and I’m sobbing. It’s for the silliest reason.

I just dropped my kids off at school and, as per our usual, they got to pick the soundtrack in the car. It’s usually some Disney tune or another. This time, Moana won out. We can’t just listen to a few songs, either. Nope, they wanted that sucker to play from start to finish. By the time the last one hopped out of the car, a few songs still remained and, again as per our usual, I forgot to turn it off. I found myself humming along absentmindedly as I wound my way through the surface streets and over to the freeway toward my pediatrics’ office.

Finally that song, “Know Who You Are” comes on – the one where (spoiler alert!) Moana restores the heart to the lava monster, Te Ka, revealing the beautiful, hidden island of Te Fiti.

“I have crossed the horizon to find you,” Moana croons.

“I know your name.

They have stolen the heart from inside you

But this does not define you

This is not who you are

You know who you are.”

Like I said, I’m sobbing, big fat tears running down my face as I try to concentrate on the road.

I’m sobbing because, for the longest time, it was hard to see who my oldest daughter really was. She suffered from severe colic as a baby (and I followed suit with postpartum depression right behind her). She struggled with potty training, she had the hardest time sleeping. She tantrumed through her toddler years. She lashed out whenever she was emotionally dysregulated. She suffered from the very first month of her life under what I know now was an extreme level of anxiety.

My husband and I consulted her pediatrician and mental health experts. We had labs drawn. We tried occupational therapy. We had her tested for Autism. We went to multiple parent coaches and child psychologists. It seemed like we were working so hard to keep her together and to keep our lives together, too.

Sometimes, it felt like her anxiety defined her, no, consumed her – and our family. There were moments you could see glimmers of who she really is: a creative force who feels deeply and cares immensely; a brilliant mind who loves reading, imagining, and expressing. In her best moments, she is a light to everyone – happily singing and dancing. She cuddles in close for hugs and stories. She joyfully leads her sister in plays and dress-up performances. But those moments were often hard to come by, and could be shrouded by worry and fight or flight-fueled reactions in the blink of an eye.

As a pediatrician, I know all kids have trouble regulating their emotions and can be complete jerks, especially when they’re tired or hungry or scared, but this was something completely different. There were so many nights I all I could do was sit against the door inside her bedroom as she raged over an unpredicted turn of events (“No, we can’t go if Matt won’t be there! I don’t care if he’s sick.”) or over worries that wouldn’t let her be (“What if I make a mistake in dance class? I just can’t go! Everyone will laugh at me.”). I sat, and held my baby girl, unable to reason with her, and hoped beyond hope that someday she would be free of this force that so clearly kept her captive.

It seemed like time and age only heightened it all. Suddenly, her three-year-old sister became more emotionally mature than she did, comforting her with a, “It’s okay, sweetie, it will be okay” and patting her gently on the shoulder. Finally, after working with a young family in my own clinic who started anti-anxiety medications for their six-year-old, we turned to a psychiatrist for help. I don’t take prescribing medications for any child lightly, but taking the plunge into the medication world for own my little one felt even more daunting. At the same time, though, I knew we couldn’t keep on going the way we had been for so long. We were too tired and overwhelmed for that.

It took about two weeks for the medication to fully kick in and, although she was still six (and acted like it regularly), the lows weren’t quite as low. Her outbursts weren’t as grand. Her mountains (even meeting a friendly mascot at a local baseball game) were more like the mole hills other kids faced.

Slowly, as we chemically brought her back in balance, and worked with her therapist to maximize rewiring her responses to everyday obstacles, it was as if, after all that determined, heart-wrenching searching across the horizon for the one I knew was out there, I got to place the heart in my own fiery lava monster and she literally melted, relaxing into the true beauty I’ve always known she was. She became the exquisite (yet still quirky and sensitive) island I always knew was waiting to be unveiled.

We still go to therapy for her. We still do all the hard work to support her. Bedtime is at 8 pm sharp. She doesn’t miss a meal. We don’t pick activities we know will send her over the edge and now, thank goodness, she’s able to more logically explain that attending a Holiday performance with multiple set changes makes “her heart buzz and her tummy feel funny” versus screaming and hitting me as we enter the lobby. I can help her now because I know what she needs.

Maybe as you’re reading this, you’re going through a tough time with your sweet child who doesn’t appear so sweet to you at this moment. Maybe it feels like you’ve lost them to colic, or to a really hard developmental stage, or to a group of friends you don’t like or to some bad behaviors they’ve taken on or to or…. you name it. Remember, mama, that’s not THEM. It doesn’t define them.

Keep searching across the horizons to find them. If they’re young, first get the support you need to weather through it. Take care of yourself while you’re trying to take care of your little one. Then, collect data and get help from professionals (a pediatrician’s office is a good place to start). If they’re older and it’s a behavior you’re seeing that isn’t in line with the character you know they have, learn how to have choreographed conversations with them to get at the “why” behind what they’re doing.

Remember, our kids are always waiting and hoping for us to reveal their true selves. They’re waiting for us to tell them, “You know and I know who you are.”

Missed a Modern Mommy Doc Podcast episode?

You can catch them all here:

Want to Read the Book?

It’s in Stores and Online March 17, 2020

How to Look Beyond Your Child's Behavior to Who They Really Are

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