Bringing Up Baby

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Welcome to Season 2 of the Bringing Up Baby podcast! I’m so happy to be back on a more regular basis after taking some time to enjoy family visits and camping trips… But today we are chatting yet again with Maria Radelich and Shannon Platt of Pelvico Fitness and Rehabilitation!

For this episode we focussed on the postpartum period - specifically the process of your body and pelvic floor “re-grouping” after labour and how to properly ease back into exercise, or even just moving your body more - which as we know, has plenty of benefits.

You’re in for a treat with this episode because whenever I get together with these ladies, our conversations tend to REALLY GO THERE. So get ready for a raw and honest conversation on BIRTH, your PELVIC FLOOR, and the POSTPARTUM period… with a special little announcement from yours truly, as we embark on a new kind of support for women having babies. 

2:13    -     Shannon talks about how's she's doing during her postpartum period this time around as a 2nd time mom.

4:44    -     A bit of Shannon and baby Cole's birth story now that she has so much more knowledge of her pelvic floor.

15:40  -   "Bearing down" during the pushing phase of labour - how you breathe or hold your breath in a helpful way.

17:16  -   We're talking about POOP!

23:18   -   Rehabilitation after labour and delivery - Shannon's postpartum check-up in Maria's office. Find them on Instagram @pelvicofitness - it's in their account highlights!

25:20   -   Why and how mama's who've had a planned C-Section should think about their pelvic floor as well.

28:33   -   Pelvico's programs - find them at pelvico.ca

   -    A new offering for women during the prenatal and postnatal stages through the early parenting years. Mental health and staying connected is really, really important. Check out the Halifax Perinatal Support Network group on Facebook and join us NOW!

For more about Ashley and Birth Baby Sleep's services, head to birthbabysleep.ca and follow her on Facebook and Instagram @birth_baby_sleep. 

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While we’re not talking about babies here today, we are talking about having those babies - more specifically, how to prepare for labour and delivery from the standpoint of exercise and your pelvic floor.

Learning about anything having to do with the pelvic floor during pregnancy was just NOT something that was discussed when I started having babies just over 8 years ago. Actually, the only thing I do remember hearing about is how important it is to do your kegels, but apparently there is way more to it than that.

Also, when I started having babies, I was so nervous to exercise. I was fairly active pre-kids and I did try to keep it up during my pregnancies, but after having struggled a bit to actually get pregnant, I was just way too worried because I didn’t have enough GOOD information.

Well, lucky for you - that’s why we’re here today and why this podcast is here! To give you all the info I wish I had ;)

Anyway, I’ve been really looking forward to sharing this conversation I had with the Pelvico team not too long ago, with Maria Radelich and Shannon Platt.

Maria found her passion for rehabilitation and fitness when she completed her Bachelor of Kinesiology with Honours from Acadia University and then went on to complete her Masters in Physiotherapy from Dalhousie University.

Maria then went on to specialize in pelvic floor and core dysfunction, which led her to realize that many women and men didn’t really understand the core system and how to rehabilitate the core after injury or having a baby.

Maria wanted to find ways she could help those of all body types, and dysfunction to workout in a way that was mindful of the core systems!

One of her favourite groups to work with are postpartum moms learning about their bodies again and returning to exercise like running, Crossfit, weight lifting and sport!

Shannon is a Life-long athlete. Grew up playing basketball,soccer, rugby but basketball was her passion as she played at St.FX for 4 years (co-captain), George Brown in Toronto for 1 year and then semi-pro in Toronto for one season. 

She’s done almost every kind of fitness in some capacity whether it's crossfit, spinning, cycling, marathons, or strength training. 

Shannon now has a 2 year old daughter, Sloane. And having been 'athletic' all her life she felt fairly body aware but still had questions as to what was safe/not safe during her pregnancy while working out. To help answer these questions, Shannon got her pre and postnatal fitness specialist certifications and personal training certification and soon after started Pelvico with Maria - all during her maternity leave! 

At the time of our recording, Shannon was about 37 weeks pregnant with baby #2 and as of our release date - baby is still hanging tight but will be here soon! So we’ll actually be chatting with Shannon a bit about how she’s preparing for her 2nd round of labour and delivery, knowing what she knows now.

Maria, Shannon and I dove into topics like,

• Why is exercise important during pregnancy?
• What’s up with the pelvic floor during pregnancy? How does it change and how can you best help support it?
• What are the risks to exercising in pregnancy?
• What exercises are recommended during pregnancy and which are not?

And we wrap up by learning more about what Pelvico has to offer you, both prenatally and postnatally, for all your exercise and pelvic floor needs.

Find out more or get in touch:

Pelvico

Birth Baby Sleep 

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Have you felt this way too?

Take these steps:

Step #1: Listen to this bonus episode

Step #2: Listen to the Taking Care of You episode (#6) to fill in any blanks if you haven't yet!

Step #3: Check out Wendy McCallum and listen to her Bite-Sized Balance Podcast


For more information about Ashley, the Bringing Up Baby podcast, and all of Birth Baby Sleep's offerings, head to www.birthbabysleep.ca and follow along on Instagram and Facebook @birth_baby_sleep .

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Do you want to know how to make the most of your baby's naps?

How often should they be napping?

How long should they be napping?

How to lengthen their short naps?

Are there particular times of day that are better for babies to nap?

Breakdown of wake-windows, number of naps and general/ideal lengths of naps

Months 0-1 (until around 6-8 weeks of age)

• Wake windows (45mins - 1hr)
• Napping 24/7
• 20 minutes to 3hrs+ (wide range!)

Months 2-3

• Wake windows (45-1.5hrs)
• Up to 5-6 naps per day
• 30 minutes - 2hrs+ (depends on the baby, depends on the day!)

Months 4 &5 - start to see a bit of regularity

• Wake windows (1.5-2/2.5hrs)
• 3 or 4 naps
• Aiming for 2 longer naps (first 2) and 1-2 short, “cat naps” 

Months 6-8

• Wake windows (1.5 - 3hrs)
• Biological ‘Sleep Waves’ (around 9am and 12pm)
• 3 naps going down to 2 (at least 1-1.5hrs long each)

Months 9-12

• On 2 naps a day (at least 1-1.5hrs each)
• Roughly around 9am and 1pm
• Wake windows look like 2-3-4 or up to 3-3-4

Months 13-18

• Dropping down to 1 nap a day, which will end up being somewhere within 12-1pm 
• Ideally at least 1.5hrs but sometimes short at first or at daycare!

1. How is my baby’s behaviour throughout the day? 
2. How easy/challenging is it to get my baby to sleep?
3. Is their overnight sleep being impacted (more wake-ups, difficulty getting back to sleep, super early wake-up calls)

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I’m not going to spend much time telling you about this episode, because you just need to listen to it. 

Not too long ago, I had the amazing opportunity to catch up with Wendy McCallum. Wendy is a Professional Coach & Corporate Wellness Expert and the host of the Bite-Sized Balance Podcast.

Wendy teaches busy professionals (many of whom are approaching burnout) how to reclaim time for themselves, reduce stress, build healthier habits, and increase their daily joy in the process.  She is also a Certified Naked Mind Alcohol Coach who helps clients find freedom from alcohol and other unhealthy coping habits.

As a Coach & Corporate Wellness Expert, Wendy speaks with honesty & empathy, and has helped hundreds of people cultivate healthier habits & coping mechanisms.

She supports her private clients in preventing and recovering from burnout, and establishing a healthier, more satisfying work/life balance.

More information on her coaching & consulting services can be found at www.wendymccallum.com. You can find her podcast, Bite-Sized Balance wherever you listen to podcasts.

Wendy and I had THE BEST conversation and we tied our discussions around burnout and balance as they pertain to the busy lifestyles we have as parents/caregivers. 

But I do want to say that the line between burnout and something like postpartum depression can be a little grey, so if you’re feeling like maybe this could be something more then you should absolutely make an appointment with your doctor to discuss (or better yet, if you’re not sure, check on it anyway!). Trust me, it’s worth it. 

Now, normally I do a Mental Health Minute at the end of each episode, where we tie in our topic and relate it to our mental health, but well, This entire episode is a mental health minute! Actually, it’s more like an hour - so definitely longer than my other episodes, but there was no way I was going to break up this conversation and have you miss ANYTHING. But by the end of it, I bet you’re going to feel really empowered to help bump yours up a couple more notches ;)

After listening to this episode, I’d love it if you’d share what resonated most with you. 

As always, you can always find me at www.birthbabysleep.ca or on social media @birth_baby_sleep. 

And for Wendy’s burnout checklist, head to www.wendymccallum.com/checklist 

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How to work about baby's sleep needs while getting outside or working around travel or appointments.

Follow Ashley on
Instagram @birth_baby_sleep
Facebook @birthbabysleep

To find out more about her services and to get the New Baby Sleep Guide, click here

Guests:

Jenn Currie - mom
@outdoorsyjenn

Chris Surette - dad
@chris_surette

Hutton - baby
not yet on the Gram.

A-For-Adventure site

Parks Canada article

Kejimkujik National Park and National Historic Site Camping

Isn’t it nice when you get to take baby to the beach or walk a favourite trail nearby? 

Actually, taking a walk Anywhere or just getting out of the house is going to prove to be beneficial to you and your baby. 

BUT…

Do you ever feel like you’re a slave to all the naps?!

Maybe you have a newborn and you’re wondering how you might start venturing outside now that you have your baby and his/her needs to consider?

Maybe you recently “sleep trained” or your baby is on a pretty regular sleep schedule and you’re worried how to continue this great sleep somewhere other than their own crib all the time?

Or maybe your baby and your situation don’t fit into any of these categories but you’re wondering about how to best help them sleep during times like:

• Staying somewhere new
• Travelling - on those long car rides
• Working around appointments
• And yes, Bringing Baby Camping - because the season is coming and what a great way to get out and enjoy all the benefits being out in nature has to offer!

But listen, some babies seem to have a bit more of a go-with-the-flow vibe, but I’ll tell you, that’s not the norm. Unless they’re an infant because usually infants are pretty portable - but honestly many babies do prefer a solid routine/schedule/pattern to their sleep. It’s what keeps them in balance, allows them to be their most pleasant selves during waking hours and are better able to sleep soundly when needed. 

So, for anyone out there with a baby and you’re looking for ideas on how to get that baby out without it totally messing up their sleep or vibe, this one’s for you!

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To find out more about Ashley, visit birthbabysleep.ca
or find her on Facebook and Instagram @birth_baby_sleep. 


What we know about babies and how to best meet their needs has come a long way over the past few decades. 

While I can throw out at least a dozen changes and myths that have gone on in the sleep world, I think there are even more misconceptions in the baby-feeding world. 

So When I first started thinking about who I might have as a guest on this show, my mind immediately went to Edwena Kennedy of My Little Eater.

Edwena is a mom of two and the registered pediatric dietitian behind My Little Eater™, a platform that helps families feel confident raising healthy little eaters. She offers online courses for Baby Led Feeding and Feeding Toddlers and has helped thousands of parents reduce stress and set the foundation for lifelong healthy eating.

Edwena and I dove into a number of different topics, from whether or not the number of teeth your baby has matters when it comes to their eating certain solid foods to when/how often baby should getting solids while still incorporating breastmilk or formula. We also get into what the deal is with offering water to babies and what this whole debate is about when it comes to sippy cups?!

Did you know that the only food a baby needs in the first 6 months of life is breastmilk or formula? The answers to all of these topics might surprise you, and Edwena breaks it down in a way that we can really understand it. She gives us practical tips on how best we can support baby on this journey to eating solids and what THE MOST IMPORTANT THING ABOVE ANYTHING ELSE IS when it comes to food. 

Edwena and I started our conversation with discussing the recommendation by Health Canada, The WHO, AND the American Academy of Pediatric’s that the introduction to “other” foods or solid food not be before 6 months of age. Here’s what Edwena had to say about why that is and why you might actually be hearing different advice out there.


Now onto this week’s Mental Health Minute, Edwena actually joined me in this conversation as we talked about the social pressure that many parents feel when it comes to the kinds of foods to offer baby - whether that be starting baby on purees or going the baby-led weaning way where you’re giving baby properly portioned piece of food… Or homemade food vs. store-bought… 

Edwena has had tons of experiences talking to her clients about this and she has something really valuable to share that I hope helps bring you peace of mind.

I love how Edwena talked about that it’s really about the experience, the coming together as a family to eat meals together whenever possible, and the conversations that are being had about food.
This is the stuff that they carry with them through adulthood that can have a profound impact on their health and well-being… not necessary the fact that they had rice puffs for dinner that one time ;)  

That’s all for today’s show!

For more information about Edwena Kennedy and the My Little Eater program, check out mylittleeater.com and find her on Facebook and Instagram

As always, if you have any questions about our topic today or ANYTHING baby related, head on over to birthbabysleep.ca/podcast and fill out an entry form. 

Don't forget to check out the New Baby Sleep Guide and New Baby Support Package!

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For more information, check out www.birthbabysleep.ca

Katherine is a Health Promotion Specialist for Child Safety Link – a children’s injury prevention centre at the IWK Health Centre in Halifax, Nova Scotia. 

With unintentional injury as the leading cause of death in Canadian children, with injuries to children in motor vehicle collisions being at the top of this list...

Katherine’s work focuses on child passenger safety.  She is also the president of the Child Passenger Safety Association of Canada, a national not-for-profit that focuses on training and advocacy.

I’m fortunate to have had Katherine as my trainer when becoming a Certified Child Passenger Safety Technician (aka “car seat techs”) - we are volunteers that can help you safely install your child’s car seat. 

I’ve since had the pleasure of speaking with Katherine about car seat safety for children and we dove into a very important topic that comes up a lot with babies - namely how long is too long to be in a car seat and what should you do (and not do!) if your baby falls asleep in said car seat. Because we know that happens. Sometimes we go for a drive or a walk with a baby in the car seat for the sole purpose of getting them to sleep, so I totally get the struggle here… but there are some safety risks to be mindful of and we’re going to dive into that a little bit. 

...


Mental Health Minute

I DO NOT want you to feel like you can NEVER allow your baby to sleep in the car seat. 

Going down this rabbit hole will only make you feel less than a great parent, but you are a great parent! 

We’re all going to make decisions based on our own experiences, knowledge and cultural or environmental influences. 

As always, I want you to have all the facts so that you can make the best informed decisions you can when necessary.

So, what are the FACTS?

Well, The safest position for babies to sleep in is on their backs on a firm, flat surface. For babies under 1 year of age, you should always place your baby on his/her back for sleep.

Babies MUST be in a certified car seat that is approved by the country of origin and they must be in the car seat at all times when travelling in a motorized vehicle. 

So now, how do we make decisions based on this information? Here are just a few options to give you some examples:

If you are planning on going for a walk with baby with the hopes of he/she squeezing in a nap…

• Can you use a carrier instead?
• Or if you have the equipment, some stroller/seat combos have a bassinet that lays flat instead of the traditional car seat. So lying flat while out for a stroll might be an option for some people. 

If these are not options, or if you are driving while baby fall asleep in the car seat...

• Limit travel time as much as possible, definitely not going over 2hrs 
• Take breaks when necessary
• Take baby out of the car seat once you’ve reached your destination and transfer them to a safer sleeping surface, like their crib
• If for some reason baby had to stay in his/her car seat while sleeping (FOR A SHORT PERIOD), do not unclip them as their harness helps to keep them in a safer position.

And AS ALWAYS when it comes to babies in car seats - make sure they are installed correctly and baby is harnessed safely every time, for every ride.

Links:

For more information about safety regulations and information on anything related to babies and children, check out Child Safety Link’s website here.

And to find a Certified Car Seat Tech, visit the Child Passenger Safety Association of Canada’s website

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While Bringing Up Baby is technically a bi-weekly show, I just had to bring you this extra bit of uplifting info from Sharyn Timmerman. 

Sharyn is a Child Behaviour Specialist, who works in children’s behaviour from birth to the early teen years. 

Her career began over 30 years ago with an Early Childhood Education degree and she is now the founder of The Early Years Family Development Center and she coaches parents through a wide variety of childhood stages 

She has created and delivers many parenting workshops, like the “Tools in your Pocket” series, as well as staff training programs in the pre-school and elementary school environment. She’s also the Founder and Director of “The Child Behavior Certification Program”.  Which is a 14 week course specializing in certifying child behavior specialists across Canada, The United States, Russia and Europe. 

Sharyn is a faculty member of the “Family Sleep Institute” which is actually where we were first connected, as well as the National Association For The Education of Young Children, the Canadian Association of Early Childhood Educators and the International Association of Child Sleep Consultants. 

Her guiding principles come from the idea that “there are answers to every problem. She provides a safe place where parents can see the great things they are doing, learn new skills along the way and bring life to learning for their children.”


If you want to feel good about your parenting and hear about some ways to foster secure attachment as baby grows up, this is a must listen!


If you have any questions about today’s show, or any of our shows, please head over to birthbabysleep.ca/podcast and fill out the entry form. Questions about baby in general? Throw them in there too and I just may do an episode for them ;)

Ashley's website: www.birthbabysleep.ca
New Baby Sleep Guide: found here
(10% off code: newbaby)

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I think you’re going to like this one. 

It’s important, it can be really simple and what we’re about to talk about will probably squash a lot of myths floating around out there.

Today we’re talking about Attachment. Attachment is the relationship your baby has with you, their primary caregiver  

There is an ever growing body of research that tells us THIS is the really important part about parenting. 

As explained by attachment theory, this relationship that we cultivate with our children during their first years of life plays a key role in how they develop socially and emotionally… even how they experience their own relationships as adults!

In this episode, we uncover all kind of things about secure attachment, for instance...

- what it is, how to get it and foster it as your baby grows
 - how it differs from "attachment parenting"
- what types of insecure attachment there are and where they come from

And we'll uncover some popular myths, like:

*Secure Attachment and How You Feed Your Baby - 12:36

*Secure Attachment and Sleep Training - 13:53

Read more about Attachment on my blog here: https://www.birthbabysleep.ca/blog/secure-attachment-how-to-foster-it

Mental Health Minute

Whether you have one baby on your hands or several, juggling the demands of life and parenthood is constantly evolving but pretty is consistently busy for most of us. 

We can’t be expected to be all things at all times to everyone. No one is expecting you to be super-human and catch every cue and have the ideal response every single time.

And sometimes creating and fostering secure attachment with your baby feels challenging or maybe even impossible…

Mom guilt is a real thing, But sometimes this stuff affect us more deeply and it’s something that needs attention. More of YOUR attention, and more of your health care provider’s attention. 

It’s important to be honest with yourself and others, and to reach out for help if you need it. Talking to your partner or a loving family member, and your doctor are great places to start. 

Remember, it takes A LOT to break attachment. Whether you are away from your baby for a short time, are having an “off” day, you’re needing to give your baby a bottle or decide to sleep train… these won’t break it, and you’ve got everything it takes to foster it :)

Want my New Baby Sleep Guide?
Or maybe a full on New Baby Support Package that includes a Q&A with me?

Visit www.birthbabysleep.ca
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Facebook @birthbabysleep


If you find you are struggling to achieve or maintain secure attachment (or any attachment for that matter) with your baby, please reach out for help and support. Contact your doctor, or call 911 or visit an emergency room if your care should be immediate.