What is your practice, a little about you, and what you are planning on discussing that evening.

I’m Gina Schumann, a pediatric speech-language pathologist with over 15 years of experience, mom of 2, and owner of Small Talk Speech Therapy, where I provide customized and comprehensive speech and language therapy to children in the comfort of their own homes.

At our upcoming Babbling & Beyond session at the prenatal fitness class, I’ll be sharing what early communication looks like from birth through the first year. The session will highlight how babies “talk” long before they use words, key milestones to expect, and easy ways parents can support speech and language development in everyday moments.

It’s a relaxed, informative evening designed to help soon-to-be moms feel confident and excited as they prepare for their baby’s communication journey.

Join us for FIT4BABY and stay for an Ask the Expert chat in Upper Arlington, Ohio at the Bob Crane Community Center. Prenatal fitness and reassurance from a trusted professional.

Becoming a mom is one of the most beautiful and overwhelming transitions of our lives. After all the excitement of pregnancy, birth plans, and baby showers, you finally bring your little one home…and suddenly the real questions begin: Am I doing this right? How do I help my baby grow strong? What if tummy time feels like a struggle?

At FIT4BABY serving the Upper Arlington + Hilliard area, we know that motherhood doesn’t come with a manual which is why we’re so excited to host an Ask the Expert chat with Mighty Milestones Pediatric Physical Therapy!

This special event will feature a conversation with Jaime Kent, a local pediatric physical therapist who specializes in helping babies reach their milestones confidently and safely while supporting moms with real, actionable tips.

Let’s Talk Tummy Time and Flat Head Prevention

"Did you know that nearly 50% of babies develop a flat spot on their heads, also known as plagiocephaly? Traditional treatment often involves months of therapy and costly helmets but the team at Mighty Milestones takes a different approach." ~Jaime Kent owner of Mighty Milestones Physical Therapy

Join us as we celebrate a new season of strength, wellness, and community! FIT4MOM UA+Hilliard is being celebrated with a fresh new face running the show. We have exciting programs such as play dates, weekly coffee Sip & Strolls, Moms Nights Out, themed classes, and much more! FIT4MOM UA+Hilliard wants to connect moms with fitness, wellness, and eachother.

I am thrilled to introduce myself, Marisa Barsotti registered dietitian, Ayurvedic health educator, yoga instructor, fitness specialist, preschool teacher, and above all mother of 3 amazing daughters. It's been over 18 years of learning and participating in all things wellness. My Bachelor of Science in Nutrition and RD license was just a jumping off point into a lifelong passion of helping others be well.

I became interested in supporting moms when I started teaching FIT4MOM's prenatal format, FIT4BABY, in 2020. It was a flashback into that world of excitement, fear, anxiety, and to be honest the first time feeling isolated and only the start of being lonely. Postpartum depression only exasperated both of those feelings. I became really invested in emphasizing to these moms to be that it doesn't have to be isolating or lonely and everything about FIT4MOM's mission supports moms in all stages of motherhood. When the previous owner moved into a larger role with FIT4MOM headquarters in marketing and was looking to sell; I stepped in. I felt like it was a culmination of everything I had been working towards, 18 years of side hustles, and really getting to know and trust my passion for wellness in the motherhood journey.

As a mom and dietitian in the food freedom and body positivity space, I thought raising kids without food rules would be a sinch. But lately I’ve been overwhelmed by all the sugar! My kids get offered sugar just about everywhere they go, even the end of their doctor visit (“want a lollipop”?) or their haircuts (“want some candy?”) and their sports games (“Gatorade for all!”). I feel like it’s gotten out of hand, so I gathered an expert on kids and feeding, Jennifer Anderson.

Jennifer provides tips on how to handle all the sugar, but without being restrictive and authoritarian.

Check out the podcast to get the full scoop on the effects of sugar on children, how to reduce sugar in kids' diet, hidden sugars in kids' foods, and healthy lunch ideas that are low sugar. Because we know for sure as mamas sugar and kids' behavior are linked.

Click the link below to listen to a dietitian's tips for kids' health and sugar education for families in the Columbus area!

All About Sugar and Kids, with Kids Eat in Color's Jennifer Anderson

We’ve all heard it: "You’re cleared at six weeks!"

But here's the truth—healing, adjusting, and finding your footing as a new parent doesn’t neatly wrap up at the six-week mark. Not even close.

Postpartum is not a sprint; it’s a slow, winding marathon that deserves patience, support, and realistic expectations. Physically, your body is still recovering from pregnancy and birth (regardless of how your baby entered the world). Emotionally and mentally, you’re adjusting to a completely new rhythm—and sometimes a completely new identity.

Postpartum recovery isn’t one appointment on the calendar. It’s a sacred season that deserves space, grace, and good support.

A more realistic timeframe for postpartum healing and adjustment is six months, not six weeks. Some parents feel stronger sooner, and some need even longer, and all of it is normal. Muscles, joints, hormones, emotional health, sleep patterns, your entire sense of self—it’s all still recalibrating long after the six-week "green light" from your provider. Healing isn’t linear. It’s full of stops, starts, and surprises.

In my private childbirth education classes and one-on-one doula support, I bring over a decade of experience helping families prepare for both birth and the crucial early months of parenthood. Together, we create postpartum care plans, set realistic expectations for recovery, map out support networks, and talk honestly about what's normal—and what deserves extra attention. After supporting hundreds of families through this life-changing transition, I know good preparation can make all the difference. You don’t have to figure it all out in real time while exhausted and overwhelmed.

I'm a mama of three little ones, and let me tell you, bedtime at our house was like hosting a nightly circus. We had tantrums, stalling, and enough tears to fill a kiddie pool—mine included! After what felt like a marathon, they'd finally drift off to dreamland, only to magically reappear in our bed. My husband and I would wake up feeling like the grandparents from Willy Wonka, with kids and a dog piled up like a game of Jenga!

Bedtime had me feeling like a warrior gearing up for battle, complete with guilt trips for losing my cool and not winning the "Mom of the Year" award. So, I dove headfirst into research mode to crack this sleep code and stumbled upon pediatric sleep coaching. I figured, if this could save our sleep-deprived souls, it was worth a shot. Plus, I knew we weren't the only family riding the struggle bus, and that's how Hush Sleep Co. came to life.

Hush Sleep Co. is the go-to place for families like mine, who love big, play hard, but desperately need some shut-eye to keep the fun rolling. We work with kids from newborns to toddlers, teaching them the art of snoozing solo and sleeping through the night so they can grow into happy little humans. Every family gets a tailor-made sleep plan and coaching, because let's face it, no two kids are alike. Once we've crafted the plan, we dive into strategies to help your little one become an independent sleeper.

This delicious dish offers a meaty taste from the eggplant, and has a variety of other high fiber veggies that help you stay on track with your wellness habits. Plus the delicious blend of herbs makes it irresistible.

Adding the eggs on top adds another level of nourishment and it is an easy weeknight meal. It can be made ahead and baked at dinnertime.

Ingredients

• 1 large eggplant, diced
• 1 yellow onion, diced
• 1 zucchini, diced
• 1 small red bell pepper, seeded and diced
• 1/4cup extra-virgin olive oil
• 2 cloves garlic, minced
• Salt and pepper to taste (I recommend seasoning with a pinch or two at each step)
• 1 can (15 oz/470 g) good-quality plum (Roma) tomatoes
• 2 tablespoons chopped fresh basil
• 4 eggs

Instructions:

Preheat the oven to 400ºF.

Place the diced eggplant, onion, zucchini, and bell pepper in a 9-by-13-inch glass or ceramic baking dish.

Place all the ingredients except the tomatoes in an 8X8 inch baking dish and coat with oil.

Pour the tomatoes and their juices into another 8x8inch baking dish.

Place both dishes in the oven and bake, stirring the contents of each occasionally, until the vegetables are tender and lightly browned and the tomato sauce has thickened slightly, 35 to 40 minutes.

As a mom, finding creative and engaging ways to spend quality time with your toddler and possibly other mom friends is one of the most fulfilling aspects of parenthood. Not only do you want to create memories, but you also want to help your child grow socially and emotionally as they develop key milestones. One of the most valuable and enjoyable ways to do this is through sensory bin playdates.

Sensory bins are an incredible tool to engage your toddler's senses - touch, sight, sound, and even smell - all while promoting parallel play. This type of play, where toddlers play side-by-side without direct interaction, is a crucial step in developing their social skills and preparing for school. It encourages toddlers to build confidence in social environments, get comfortable around other kids, and learn valuable communication skills in a fun and non-competitive way. As a preschool teacher at B.E.A.R.S. Preschool I see the importance and growth throughout the school year. It is such a simple way to help your child grow!

Why Sensory Bin Playdates Are Important

Before diving into the fun, let’s take a moment to understand why sensory play is so important. For toddlers, sensory activities help stimulate brain development and enhance motor skills. They improve focus, foster creativity, and boost social interaction. Parallel play, where toddlers engage in the same activity without necessarily interacting directly, is an important social milestone. It helps toddlers learn how to engage with others in group settings (such as school or daycare) before they transition into a more structured social environment.

Before diving into solutions, it’s crucial to understand newborn sleep. Babies are born with underdeveloped circadian rhythms—the internal clock that regulates sleep and wake cycles. For the first few months, their sleep patterns are unpredictable and fragmented. Every baby is different, but as a rule of thumb, most newborns typically:

• Sleep 14-17 hours a day, broken into short stretches of 2-4 hours. Some (like preemies) can sleep even more.

• Wake frequently for feeding, diaper changes, and comfort.

• Gradually develop more consolidated nighttime sleep by 3-4 months of age.

Knowing that this phase is both normal and temporary can help set realistic expectations and reduce frustration.

Creating a Sleep-Friendly Environment

A conducive sleep environment can make a significant difference in promoting rest for both parents and baby. Here are key steps to set the stage for better sleep:

Optimize the Baby’s Sleep Space

• Dark and Quiet: Use blackout curtains to keep the room dark and use white (or brown or pink) noise to drown out household noises.
• Safe Sleep Practices: Follow the American Academy of Pediatrics (AAP) guidelines: place your baby on their back on a firm mattress in a crib or bassinet without loose bedding or toys.
• Comfortable Temperature: Keep the room between 68-72°F to ensure your baby isn’t too hot or cold.

At FIT4MOM, we know pregnancy and the postpartum journey can be a time of physical and emotional challenges, but the right nutrition can make all the difference in how you feel. If you're a new mom or expecting, you need nourishing meals that are easy to prepare packed with vitamins, protein, and fiber to keep you energized and support your body's healing process.

This butternut squash, chicken, and wild rice soup is the perfect recipe, easy to digest, for prenatal and postpartum moms, offering a balance of essential nutrients that will keep you feeling your best. After childbirth, your body needs protein for muscle recovery, and fiber in the wild rice keeps you feeling full longer.

The coconut milk is dairy free, which can be easier on digestion. When newer mother's are stressed dairy can sometimes cause digestive upset. Whole fat coconut milk has a creamy consistency but contains medium-chain triglycerides (MCTs), which can support healthy metabolism and energy levels. It is rich in lauric acid, which has anti inflammatory and antioxidant properties.

This creamy butternut squash, wild rice, and chicken soup made with coconut milk is not only a delicious and nutritious choice but is also a great option for those looking to make dairy free soups.

Ingredients

• ▢2 packages pre cooked beets (found in the produce section, preferably in vinegar and not canned bc of too much added sugar)
• ▢3 tablespoon olive oil extra virgin
• ▢2 tablespoon white wine vinegar
• ▢1 tablespoon Dijon mustard
• ▢½ teaspoon salt
• ▢5 mandarin oranges peeled & segmented
• ▢2 cups arugula
• ▢½ cup pistachios shelled & roasted

Instructions

• Slice and assemble the beets however you would like.

• Peel the oranges and divide into segments, removing any excess white pith.

• In a large bowl, whisk oil, vinegar, mustard, and salt. Add the beet slices and orange segments, tossing gently to coat.

• Arrange arugula in a salad bowl or platter.

• Arrange the beet mixture over the arugula.

• Sprinkle with the pistachios before serving.

*Option to sprinkle with ricotta or feta*

I promise you won't regret making these! Give them a try and let me know what you think!

Ingredients:

• 1 cup raw beets (roasted from raw, or store bought)

• ½ cup almond milk

• ¼ cup Extra Virgin Coconut Oil

• ⅓ cup Coconut Sugar

• 2 scoops Vanilla protein powder of choice

• 2 tbsp chocolate chips

• 1 tbsp vanilla extract

• 2 tbsp cocoa powder

• 2 tbsp flax seed

• 1 tsp sea salt

• 1 cup rolled, quick cooking oats

• 2 tbsp coconut flour (or ground unsweetened shredded coconut)

Directions:

1. Preheat ovent to 350F and line a square 8x8 pan/baking dish with parchment.

2. In a food processor pulse the flax seed, sea salt, oats, and coconut until it is a flour like consistency. Set aside in a large bowl.

3. In a food processor or blender, add almond milk and puree beets to smooth. Set aside.

4. In a small sauce pan, add coconut oil, coconut sugar, cocoa powder, chocolate chips, and vanilla, and melt over low heat.

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Ingredients:

For the Stew:

1 cup green lentils (rinsed)

1 tbsp olive oil

1 medium onion, finely chopped

2 cloves garlic, minced

1 large carrot, diced

1 celery stalk, diced

1 red bell pepper, chopped

1 zucchini, chopped

1 (14.5 oz) can diced tomatoes (or 2 large fresh tomatoes, chopped)

4 cups vegetable broth (or water)

1 tsp ground cumin

1 tsp smoked paprika

1/2 tsp ground turmeric

1/2 tsp ground coriander

1 bay leaf

Salt and pepper to taste

1 tbsp lemon juice (optional, for brightness)

Fresh herbs like parsley or cilantro for garnish

For the Avocado Garnish:

1 ripe avocado, diced

1 tbsp fresh lime juice

A pinch of salt

A few sprigs of fresh cilantro or parsley (optional)

Instructions:

1. Cook the Lentils:

Rinse the lentils under cold water. In a medium saucepan, bring 2 cups of water to a boil. Add the lentils and a pinch of salt. Reduce the heat to a simmer and cook for 20-25 minutes, or until tender but not mushy. Drain any excess water and set the lentils aside.

Spiced Black Bean Burgers with Caramelized Onions over Coconut Sweet Potato Mash:

Ingredients:

For the Spiced Black Bean Burgers:

2 cans (15 oz each) black beans, drained and rinsed

1/2 cup breadcrumbs (or gluten-free breadcrumbs if desired)

1/4 cup grated carrot (optional, for added texture)

1/4 cup finely chopped onion

1 clove garlic, minced

1 tsp ground cumin

1 tsp smoked paprika

1/2 tsp ground coriander

1/4 tsp cayenne pepper (optional, for heat)

1 egg (or a flax egg for a vegan option)

2 tbsp olive oil (for frying)

Salt and pepper to taste

For the Caramelized Onions:

2 large onions, thinly sliced

2 tbsp olive oil

1 tbsp balsamic vinegar (optional for added sweetness)

Salt and pepper to taste

For the Coconut Sweet Potato Mash:

3 medium sweet potatoes, peeled and cubed

1/2 cup canned coconut milk (full-fat for creaminess)

1 tbsp coconut oil (or butter)

Salt and pepper to taste

Optional: pinch of cinnamon for added warmth

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Instructions:

We welcome Dr. Julie Sult, PT, DPT of Fyzical Upper Arlington as our guest blogger, today!

She has a vast amount of knowledge in regards to pelvic floor and why it matters, and how a therapist can help. In addition to what you'll expect when you see a specialist.

Pelvic Floor Physical Therapy During Pregnancy and Postpartum: Why It’s Important and What to Expect

Pregnancy and childbirth are beautiful, life-changing experiences—but they can also take a toll on your body. One area that often gets overlooked during all the excitement (and, let’s be honest, the chaos) is your pelvic floor. If you're wondering what that is, or why it’s so important, you're not alone. But the good news is that pelvic floor physical therapy can help you maintain or regain strength and comfort both during pregnancy and after giving birth.

In this post, we’ll break down why pelvic floor health matters, how pelvic floor physical therapy can help, and what to expect when you see a specialist.

Why Your Pelvic Floor Matters

Your pelvic floor is a group of muscles that sit at the bottom of your pelvis. They support your bladder, bowels, and uterus and play a big role in controlling things like urination, bowel movements, and sexual health. During pregnancy and after childbirth, these muscles go through a lot. As your baby grows, your pelvic floor muscles stretch, and childbirth (especially vaginal delivery) can cause them to weaken or become injured.

FIT4MOM UA+Hilliard is thrilled to welcome Dr. Julie Park, DMD, a passionate expert in oral surgery, specializing in the diagnosis and treatment of lip and tongue ties on our blog.

Dr. Julie Park, DMD, is an Oral Surgeon with over 20 years of experience in dentistry and surgery, and has developed a gentle and surgically precise approach to treating lip and tongue ties in infants, children, and adults.

We are excited to have her here to dive into the topic of tongue ties and what to do if you suspect your baby is experiencing signs.

https://www.julieparkdmd.com/post/how-do-you-know-if-your-baby-has-a-tongue-tie-a-guide-for-parents-in-columbus-ohio

I highly encourage you reach out to Dr. Park with comments or questions!

These healthy chocolate chip cookies are a delightful combination of wholesome ingredients that not only satisfy your sweet cravings, but also offer nutritional benefits, especially for breastfeeding mothers looking to enhance their milk production.

Here's a breakdown of the benefits of each key ingredient:

1) Flaxmeal: is ground flaxseed, a rich source of omega-3 fatty acids, fiber, and lignans. Omega-3s are essential for brain health, while fiber supports digestive health. Flaxseeds are also considered galactagogues, which are natural substances that promote lactation. The phytoestrogens in flax can help balance hormones and stimulate milk production.

2) Chia Seeds: packed with protein, fiber, and omega-3s, making them an excellent source of nutrition. These tiny seeds also provide antioxidants, which help combat oxidative stress in the body. The high fiber supports digestion and alleviates constipation, a common issue for pregnant and new mothers. Like flaxseeds, chia seeds may aid in boosting milk supply by supporting hormonal balance and enhancing overall health.

3) Oatmeal: Oats are one of the most well-known foods for supporting lactation. They are rich in iron, fiber, and B-vitamins, which are essential for energy and milk production. Oats contain a compound called avenin, which is believed to stimulate prolactin, a hormone that helps regulate milk production. They are also an excellent source of complex carbohydrates, which help maintain energy levels throughout the day.

There are certain things money can’t buy when it comes to what pregnant women really need. Mamas-to-be need to take care of themselves, their mental health, their bodies, their surroundings, and their lifestyle; those things go well beyond their baby registry.

Keep reading for our list of the 10 things women need while they are pregnant.

You’ve made it…40 weeks later and you are welcoming your little one home. The fountain of emotions you are experiencing is overflowing with so much joy and emotion. Maybe you have a little bit of fear since your baby didn’t come with an instruction manual. And don’t be surprised if you have thousands of questions as you are navigating a new chapter of life.

One such question might be what activity is safe in these early postpartum days. Or, you could be thinking about when you can start running again. And, how about a return to lifting in the proper manner. Many times the first time we are seeing any type of women’s health provider following the delivery of our baby is 6-8 weeks postpartum. They check to ensure everything is following a normal course of recovery, they might check your pelvic floor function, and then they give a green light for “return to normal activity”. But what does this actually mean?

Returning to activity following the delivery of a child is a little more complicated than following up with our OBGYN. It is dependent on how your pregnancy went, how long labor was, the type of delivery, and any symptoms of pain or dysfunction being experienced. Research is showing the importance of maintaining a healthy and active lifestyle during pregnancy. The typical quote is “if you were doing it before pregnancy then it is safe to continue.” Although true, we must also consider what you are experiencing during your pregnancy. Are you having pain, pelvic pressure, urinary incontinence? If so, then we need to look at modifying your activity and movement patterns. If you are not regularly participating in activity, then we want to take the opportunity to safely integrate exercise. This can be a walking routine, or body weight movements directed by a women’s health specialist. By keeping the muscles active and engaged through pregnancy, we help in ensuring better muscle recovery postpartum. This allows for improved functional and integration of muscle training once baby is here. It also promotes muscle memory, meaning the muscles have better recruitment strategies even though they undergo a very significant and rapid change. This makes all activities of motherhood easier.

We’ve heard it so many times that it’s become ingrained in us: food is medicine. But what does that mean, exactly? Chef and Nutrition Coach Mareya Ibrahim became fascinated with this topic after her 14-year-old came to her with a question: "how did they deal with disease thousands of years ago, before conventional medicine and antibiotics?"

Can you guess what she found? The answer was simple: nature!

Ancient civilizations became masters of using plants and herbs as their remedies. The use of spices and herbs with antimicrobial properties was necessary to ward off the threat of food-borne pathogens and life-threatening illnesses. In fact, the pharmaceuticals we use today are often derived from those medicinal plants (things like garlic, onions, turmeric, thyme, black seed, and more).

While it’s much easier to rely on fast food or lean on others to prepare food for us, by doing this, we tend to lose our connection with our own nourishment. And to be honest, there’s never been a time when owning our health is more important. With the unprecedented pandemic and the daily stresses associated with adapting to it, our internal systems are being challenged in ways we could have never imagined. It's not just our immune system that needs support; our nervous system, endocrine system, digestive system, lymphatic system, and adrenal system need support... and it all begins with food.

We get it, Mama—joining a fitness group can be intimidating, especially if you're new to a program or you haven't worked out in a while (or ever). The thing is, there's something magical about working out with a group. It's not just about surrounding yourself with like-minded people (though our Village is an amazing benefit) … it's that little extra push to wake up early, to finish that last set of squats, or to run all-out as you finish a race.

We're not making it up—promise! A study published in the Journal of Social Sciences found that participants gravitate towards the exercise behaviors of those around them. Another study, published in the November edition of the Journal of the American Osteopathic Association, found that individuals who work out in a group have a 26 percent lower stress rate and improved quality of life compared to people who work out solo. So what's the deal?

THE MAGICAL INGREDIENT

Accountability is truly a game-changer when it comes to adherence to an exercise or nutrition program. Accountability, in its most basic form, means being subject to explain or justify something or to be held responsible for something. Gretchen Rubin, author of “Better Than Before,” a book about forming healthy habits, says that accountability is an important tool for making and breaking habits. Maybe you've heard the famous African proverb that says “If you want to go fast, go alone. If you want to go far, go together". We're channeling that same energy here.

Whether it's the lack of sunlight, busy holiday schedules, time shifts, or endless travel, keeping your family healthy this time of year can be quite the uphill battle. The winter months present us with a number of challenges that take their toll on our health, which is why it is so very important to take the necessary steps to preserve your wellness.

• REST • One of the most important things we can do for our bodies is rest, so making sure that you are getting ample sleep and aiming for 7-9 hours and even more for you little ones will help ensure your nervous system has enough time to catch up and heal from the daily stresses.

• Limit Sugar • A big challenge we often face during the holiday season is limiting sugary foods. Sugar causes inflammation and stress responses throughout our body, and creates a thriving environment for a host of different bacteria and viruses. So when family get-togethers make avoiding sugar impossible, opt for the more natural route of fresh or dried fruits while limiting sugar between the holidays.

• Take your vitamins • Another great way to help support your body is by increasing your daily intake of vitamin D, vitamin C, zinc, and even adding a daily probiotic. When the sun is shining, take a few minutes and soak up some of those rays. But when the sun is hiding, supplementing some of these vitamins and minerals into your diet not only helps your immune system, but your nervous system as well.

UPDATED!

One of the things that often crosses the mind of a new mom is, “What can I do with my new baby?” (You can only watch so much Netflix!) Luckily, we’ve compiled a list for you of fun activities for you and your kiddo(s) to do together!

1) Workout with your baby at FIT4MOM UA+Hilliard. Yes, we were created just for you mama! Ideal for moms of newborns and beyond, this class offers the ultimate mommy and me fitness experience. A typical stroller based, mommy and me class is 60 minutes long and not only offers a great workout, it also focuses on the mom-to-baby bond as well as the mom-to mom-connection, so that you don't have to do motherhood alone.

2) Learn Sing and Grow: Mommy and me style music and movement classes. More than a weekly class, it's a community of like minded families who all share a common goal - to give your child the best start.

3) Zumbini with Gretchen: Created by Zumba® and BabyFirst® for kids ages 0-5 and their grownups, the Zumbini program combines a live music and movement class with take home materials, AND a TV show so the learning, bonding, and fun can continue at home or on the go!

“A baby will make love stronger, days shorter, nights longer, bankroll smaller, home happier, clothes shabbier, the past forgotten and the future worth living for.” – Author Unknown

Motherhood (and pregnancy) is a wild ride. Every day is different, new, and unexpected. We wish we could tell you exactly what to expect when you are expecting, but we can't; no one can. Every mother's journey is different, a fact that should be celebrated, rejoiced, and loved.

We can help you try to make your pregnancy (and motherhood) enjoyable. During the first trimester, you should be able to continue most of your normal, preferred activities at the duration and intensity as before becoming pregnant. But you should honor how you are feeling each day...Here is a super gentle way to get moving when you may not feel like it...

Some days you are going to feel like conquering the world and other days will be successful if you simply get out of bed. On either of those days, try these simple restorative exercises to help your physical, mental, and emotional well-being.

Outside of pregnancy, try these movements when you need a mental-break, have menstrual pain, or need to find some stress relief before bed.

Let’s chat about running, Mama. Besides the physical and mental benefits, one of the biggest perks of running is its versatility: you can do it anywhere, at any age, during any stage of life, whether you’re alone or with a group. It’s like the jack-of-all-trades of the fitness world! The hardest part? Getting started! A great way to get motivated is to set a goal, like an upcoming race (hint, hint we host one annually). Whether you’ve been a mother runner for years or you are just starting out, training for and completing a race is a major accomplishment. Add in raising a family, self-care, social obligations, and more unprecedented events than we can count, and this sense of accomplishment grows tenfold!

Whether you’re pregnant, newly postpartum, or a seasoned mama, we’ve got all the tips and tricks to ensure you can be a successful runner at any stage of motherhood.

RUNNING WHILE PREGNANT

Despite popular misconceptions, if you were a runner before pregnancy and your pregnancy is without complication, running is typically totally fine (of course, you should ALWAYS check with your doctor if you have any questions or concerns). It’s important to remember: the amount of exercise recommended for pregnancy is the same as the general public (150 minutes a week), so if running was part of the plan, keep on keepin’ on!

We all lose it from time to time — we have all yelled at our kids in frustration or tiredness and then felt horrifically guilty afterward. Mama, you are not alone. Being a mom is unpredictable and overwhelming at times. Tough moments, chaos, and loss of control are to be expected when raising children. Making time to release your and your kiddos’ energy in a positive manner can help you calm you down, shift the focus, and release some happiness into your life.

Exercise helps enhance memory skills, boosts the happiness chemical serotonin, and increases cognitive repair, which is the production of the chemicals that affect the growth and health of new blood vessels in the brain. Many studies have suggested that the parts of the brain that control thinking and memory are larger in volume in people who exercise than in people who don’t! So fight mommy brain & improve your kid’s schooling with a sweaty good time.

Sometimes we all need a break to have fun, laugh, and move our bodies. So, lets do it together! Grab your kiddos and try some of these fun Mommy and Me movement breaks.

1. OBSTACLE COURSE

Use your backyard or house to create an obstacle course. Try this one:

There is so much to think about during pregnancy- your body, the baby, and figuring out everything you need for the baby. But the saying “you don’t know what you don’t know” is so true. I was an orthopedic Physical Therapist when I had my babies. But the lack of postpartum care and pre/postnatal education changed my path so I continued my journey and also became a women’s health/pelvic floor Physical Therapy. There is so much I wish I knew when I was pregnant, so I made this top 5 list for you.

• Exercise is beneficial: As long as you have your birth provider’s permission, exercise is beneficial during pregnancy. Prenatal wellness programs like FIT4BABY by FIT4MOM UA+Hilliard, can help decrease the risk of gestational diabetes, decrease common discomforts, relieve stress, and build endurance. The American College of Obstetrics and Gynecology recommends 30 minutes or more of moderate exercise per day on most days of the week. Know that you may need to modify the intensity or type of exercise, especially later in your pregnancy. Avoid overheating, over-stretching, and be careful with your balance as pregnancy progresses. Listen to your body and your birth provider.

April is C-Section Awareness Month. Here at FIT4MOM UA+Hilliard, we believe every birth is beautiful, and we want to celebrate ALL birth stories. Our Body Well/Body Boost instructor, Sam, had a c-section with each of her 3 beautiful babies - and each was a totally different experience! We’ll let Sam tell you about it, in her own words:

”All my c sections were different.

My first one came after pushing, then drugged for a c section, then tried pushing again, and then drugged for a c section. Then during my c section I threw up and was having pain so they gave me morphine (I think). I was so out of it from all the drugs I don’t remember holding Bryce (my husband said he kept slipping out of my arms). I couldn’t even walk standing straight up a week later. Recovery took a while, but I felt blessed to have this little baby to comfort me.

Since I ended up having a surgery with my first, and based on my doctor’s recommendation, we decided to go the same route with baby number 2. Sadie’s birth was awesome. I was present for it all. Recovery was 10 thousand times better. We got some awesome pictures of her coming into the world. Recovery still hurt, but nothing like Bryce’s.

Many prenatal women experience back pain during pregnancy and the most common cause is sciatica. The sciatic nerve is a long nerve that runs from the lower back all the way down to the feet. When pain occurs along this nerve, the condition is known as sciatica.

WHAT CAUSES SCIATICA?

Sciatica during pregnancy is typically caused by the enlarged uterus pressing down on the nerve causing impingement. This increased pressure causes pain, tingling, or numbness in the lower back, buttocks, and thighs. It may affect one or both sides of the body and can cause much discomfort.

Dr. Dawn Andalon, a physical therapist who specializes in treatment for pregnant and postpartum women suffering from sciatica, reports that sciatica is the most common complaint she sees in her clinic among pregnant women.

"Women suffering from sciatica in pregnancy are so frustrated because they worry that the problem won't resolve itself until after they deliver. They are often unable to do the exercise, work, and home activities that they were previously able to perform without an increase in pain,” said Dr. Dawn.

Luckily, there is a solution to alleviating prenatal sciatica, and that is working with health and fitness professionals that specialize in helping women with this issue. Seeing a certified Women's Health Physical Therapist will help your body relieve the pressure on the sciatic nerve, and re-teach your body how to move in the right way without increasing discomfort.

Did you know your menstrual cycle has several effects on your running performance? From body temperature to metabolism, breathing to bone density, your monthly cycle can influence your weekly runs. However, few female runners and coaches take the menstrual cycle into consideration when planning training. After all, you don’t know what you don’t know... right?

In this article, Dr. Jason Karp, founder and CEO of the women’s-specialty run coaching company, Kyniska Running, shares with us six facts your mama and your coach probably never told you about running as a female.

1. The best time of the month to push endurance training is when estrogen is high.

If you are looking to increase your training volume, aim to do this around week 2 of your cycle (known as the follicular phase). Why? Estrogen shifts your metabolism to a greater reliance on fat, which conserves your muscles’ limited store of carbohydrates. Use this to your advantage and plan your longer runs during this time of your cycle.

2. The worst time of the month for endurance performance is during your period when progesterone is high.

While harder workouts may be more challenging during your period, easy running may actually improve your mood and alleviate physical symptoms associated with your period. While you are on your period, stray away from pushing it extra hard and stick to maintaining your pace and weekly mileage (or even decreasing it).

If you're a pregnant mom in Columbus and you're looking to keep moving during your pregnancy - we've got you covered. We know how overwhelming being pregnant can be, so here's our list of Prenatal Fitness and Yoga workouts to try out. Learn More!

1) FIT4BABY with FIT4MOM UA+Hilliard: Classes are taught by instructors nationally certified to work with prenatal clients. If you're looking to stay connected with other expectant moms during your pregnancy while getting in a great workout that follows ACOG guidelines, try out a FREE Class. Classes focus on cardio, strength, balance, and flexibility all while helping you build your village and strength for motherhood.

2) Prenatal yoga with Give Yoga: Prenatal yoga adapts traditional yoga postures for the specific needs of pregnancy through gentle yoga movements. It helps to relieve tension and teaches you how to remain calm and balanced.

3) FIT4MOM On Demand: Ready to move and sweat for baby, but the LIVE class times just don't work for you? You might want to try the new FIT4MOM On Demand service. Prenatal and Postnatal workouts include: 10 Minute Labor Prep-Prenatal Workout, 20-Minute Prenatal Yoga Practice, and a 40 Minute Full Body Prenatal Conditioning workout, and many more! Try it for FREE!