Physio Update

A few weeks ago I wrote this 

..."I've been to see a physio, who specializes in women's pelvic floor (pre- and postnatal). I have homework I need to do daily to strengthen/maintain my pelvic floor during the rapid growth of the baby, help in birth and fast healing post birth. But mostly, I am doing them so I stop peeing myself every time a sneeze or have a coughing fit! I know, too much info, but I know -you know what I mean!

Daily Kegels workout:

30 x 5+sec squeezes with 10sec break in between. This takes about 8 minutes to do. 

30 x quick squeezes with 10sec break in between.

I've been trying to remember to do this everyday for two weeks, and so far I have already seen felt an improvement. I have got two more weeks to do these exercises until my next appointment.."...

Today I saw my physio for a quick follow up appointment, to see how things have progressed with my 'dilemma'.

Two weeks ago, I couldn't cough, sneeze or laugh (and at times with no reason) without "leakage". I was wearing a thin liner and had to change it 2-3 x a day. I know I was 22 weeks pregnant, but this was alarming and I needed to seek professional help. 

There was no way that I, age 31 (or ever) had to be in such a weak state, where there was no connection with my mind and body, in such a way. All I can say that I am happy that I went and paid that money to see the specialist physio.

Here is where I was

• leakage, pad change 2-3 x a day
• pregnancy week 22
• waking up at night to visit the wc
• couldn't laugh, sneeze, or cough without leakage
• couldn't hold a kegel for more than 4 seconds

2 weeks later with these exercises

Here I am today

• No leakage, haven't worn a pad for 1 1/2 weeks
• pregnancy week 24
• no night time bathroom visits
• laughing, sneezing and coughing without leakage
• I can hold a kegel for more than 10 seconds

I cannot believe how fast this change took place and that it's not rocket science, as my physio puts it! Simple, simple exercises that don't make you sweat, don't take up too much time, can be done anytime and anywhere -has done so much in such little time frame.

My exercises have moved on to new ones, which I will be doing throughout my pregnancy and also after birth. I have a follow up appointment 2 months after birth to see what needs doing regarding my pelvis alignment etc.

Ladies, I urge you! Get sorted before it's super hard or too late!

Mini testimonials welcome, leave a comment!

22 and 23 Weeks

How I feel about pregnancy now?

Well, I am very thankful that I feel good. Usually, in the mornings I feel like I am out of breath, but it passes just before noon. I have experienced this with all of my pregnancies, maybe it has something to do with the baby pushing against my lungs, who knows? 

I still have breakfast in bed before I get up. This past week my breakfast choices have not been very admirable, however, I will pick up from where I dropped the ball.

 

 (22weeks)

I have not worked out for two weeks :( I admit it, I've been lazy. No worries, I'm still keen to, I just need a good kick in the butt to get moving! My diet has been -in all honesty- not so raw, lately. I know for a fact that one juice a day, keeps the crap away. At least for me! Now that my garden is blooming, I have no excuses not to juice or enjoy yummy salads.

I'm very excited to meet this little angel inside of me. I feel her/him move and even though this is my 4th pregnancy, it never gets old, the mystery never dies... it's hard to believe that there is someone inside of me, being knit together in my womb, with a purpose, personality, and above all, given to us to care for and to love on. I cannot wait to meet you! I love you so much already! At times (daily) I am so overwhelmed by the blessings we have, our children.

What have I been doing?

Gardening, homeschooling, camping, being lazy, writing, studying, being lazy again...

I've been to see a physio, who specializes in women's pelvic floor (pre and postnatal). I have homework I need to do daily to strengthen/maintain my pelvic floor during the rapid growth of the baby, help in birth and fast healing post birth. But mostly, I am doing them so I stop peeing myself every time a sneeze or have a coughing fit! I know, too much info, but I know -you know what I mean!

Daily kegels workout:

30 x 5+sec squeezes with 10sec break in between. This takes about 8 minutes to do. 

30 x quick squeezes with 10sec break in between.

I've been trying to remember to do this everyday for two weeks, and so far I have already seen felt an improvement. I have got two more weeks to do these exercises until my next appointment.

Moving on...

My vice: iced coffee... and flavoured too! Ugh, I will stop...soon.

 (23 weeks)

Strike a Pose!!!

Here is my garden so far! Looks a lot different to the dirt pile I posted not so long ago, hey?!

Loving Salads: Crisp, fresh, nourishing and energizing salads! YUMMM!!!

• lettuce
• grated carrots
• diced cucumber
• olives
• walnuts
• tomatoes
• seeds
• blueberries

 Excited about this book again, again and again!

This book changed my approach and feelings towards the birth experience in all ways! I read this book with my hubby at bed time for my 2nd, 3rd and now 4th pregnancy and birth. I've lent this book out many times and unfortunately I never got it back the last time, so i had to reorder it through bookdepository. Nevertheless, I am excited to read it again!

 

This is an eye opening book for me, again and again. It's motivating, reassuring, provides  knowledge and all in all, a great base.

I highly recommend it to every pregnant woman on this planet! Bookdepository has free shipping around the world!!! So worth it!

Raspberries from my garden, gone is seconds, devoured by my 2 year old!

More on my pregnancy HERE!

More on Life, Motherhood, Homeschooling, Nutrition etc. HERE!

21 Weeks

How I feel? I feel better than last week. I've been super busy with family life and getting things "organized" so that I can feel, and be better. I feel the baby move too! I love to feel him/her move, it's always a sweet feeling...



What's new? The Scan!

 There's a baby in there, really!!!

 (not the best pictures of the scan)

 Sweet baby!!! During the scan, I was lying on my back with my arms behind my neck, and it just happened to be that so was this baby!! Like mother like child!

My supplements? I'm switching to 'drinkable' vitamins. I am getting bored of swallowing capsules, and many of them. One night, I was like "hey! When I run out on the pills, I'll just buy liquid ones instead!" So these are the vitamins that are now in liquid form :)

 (More reviews on these later!)

 (mmm.... pinacolada!)

My dreams? To have a good pregnancy to the end, another great birth experience, healthy baby, and my parent(s) by our side after we come home from the hospital. Hint hint, nudge nudge lol!

My husband and I are also planning on him delivering the baby. I've had him in a head lock for the past 3 births, he usually doesn't get to see much except my right ear, so this would be exciting!

My Fears? I have fears at times, like when I don't feel the baby move or about the birth etc. I am happy that I serve a GOOD God and that he has blessed me with a wonderful husband and for the birth, a terrific doula! I just ordered my favourite birthing book Christ Centered Childbirth, and I am awaiting it's arrival. I get a ton of encouragement and refocusing from reading it.

My hope? Is in Christ. Pray for me and my pregnancy.

Grace & Peace

p.s. I'll post some new raw food recipes soon, I promise!

19 and 20 Weeks

Fruit of my garden. I can't keep up with the berries... they ripen up so fast. I have to go in daily to pick out the ripe ones, if I miss a day, literally, they're over ripe. 

I enjoy them in my oats, yogurt, fruit salads....mmm....

I am finally starting to feel the baby move! What joy to know-know that there is someone in there and it's not just trapped gas! Ha ha! The movements are so soft, and it reminded me when the soft movements turn into invasive switching of the positions, kicking in the ribs kind of kicks and the endless hiccups. You know?! 

2 more days until the detailed ultra sound, I'm looking forward to it!

I've been dating my husband. Now seems to be a good time to get in as many date nights as possible. It dawned on me, 4 more months until #4 is here! Super exciting, but it sure will be a busy time and it'll be some time again, until we get to go out the just two of us.

 

This picture was taken at 20 weeks, sharp!  Time has definitely passed by fast this time around. May have something to do with having 3 kids, homeschooling and gyming it. It may. I'm looking forward to this little bundle, but at the same time, I am really enjoying the time I have being a family of 5, this too is a season, this too shall pass.

 (puffed tofu and broccoli stirfry)

My diet has contained mostly fruits, eggs, vegetables, greens+ , smoothies, juices, soups, salads, hot pots, steak (once in a while), protein powder, protein bars ( for when I forget to eat and I'm on the go), honey chrysanthemum and aloe vera teas, ice cubes, crushed ice and ice water! Ha ha! I tend to eat ice when I'm pregnant, keeps me cool!

My workout:

Day One

1. stairmaster 20-30minutes
2. single leg extensions 4 sets of 8 reps
3. leg curls 4 sets of 8 reps
4. planks 45sec x 2-3
5. stretching 

Day Two

upper body workout at home, 10lb dumbbells, shoulders, chest, triceps, biceps...

Day Three

repeat day one, add back exercises

Day Four

upper body workout at home, 10lb dumbbells, shoulders, chest, triceps, biceps... 

I'll be seeing a physio tomorrow for some pelvic issues. I have been "clicking" while I walk or even just stand at times. I also can't laugh, jump on a trampoline with my kids, or have a coughing fit (ha ha!) without leaking, I know too much information! But that is a fact, and I am being brutally and at times, embarrassingly honest here. Ladies, sometimes having more babies or even just one can leave your core weak, get yourself an appointment to see a physio who has the experience with pre- and post natal issues and get yourself strengthened. Trust me, it needs to be addressed, before you're 40 weeks along.

More posts on pregnancy workouts HERE

Posts on recipes HERE

Posts on homeschooling HERE

Week 17

Vitamins! This is what I take at nights just before I go to sleep. The reason I take them at night, all at once, is because I tend to get nauseous during the day. At night, I am asleep and I sleep through whatever nausea these give me.

Left to Right:

• Diclectin. I'm on one Diclectin a day. By the end of this week, I'll be down to NONE!
• Probiotic
• Vitamin D, small round ones
• Milk Thistle
• B Complex
• B6
• Folic Acid
• Omegas

I don't digest iron well when I am pregnant, but I get plenty through my iron rich diet. Also Vitamin C is in powdered form, which I add into my juices or smoothies.

I have been pretty sick for more than a week. I caught some sort of adult version of croup, thanks to my kids -thanks to the gym daycare cooties- followed by an aftershock -a cold.  Boo! I haven't been to the gym for a few weeks and I can't wait to start again!

In the midst of my sick week, I got to enjoy a night out with my hubby ! We went to my favourite Hot pot restaurant and I got to enjoy some food for my soul - yummy!!! One reason I like hot pot is that it's clean and I can decide how or if I want my veggies cooked. I love love love all of the flavours!

I think I need a little more of THIS! WATER!

 I like to flavour my water with fruits, herbs and berries.

 This is what I looked like between week 17 and 18... it's growing...

I wish I could feel my baby move more. With all of my other pregnancies, I felt them move at 16 weeks, and well. Sometimes I worry, but I try to snap out of it. It's out of my control. Instead of worrying, I praise God for this miracle growing inside of me. I can't believe how blessed we are! What a wonderful addition to our family and once again, a MIRACLE from God. May she/he be a blessing to everybody. Thank you for letting me be his/her mum. I am honoured.

A little note to my little one:

I often wonder what you will look like, who you are and how you will enrich our lives. I dream of the day I can hold you in my arms and kiss your little forehead and finger tips. I love you so much already. -Mami xx

15 Weeks

I'm hooked on GimBap (Korean style seaweed roll "sushi")

I'm feeling GREAT

I have felt the baby move a few times, which is always nice! Sweet baby!

I have my dumbbells 15lb, 10lb and 5lb ones and I got myself a large exercise ball to sit on while I do my workout. It works the core while you workout!

My next ultrasound is on June 14th and it'll be a detailed ultrasound, however, we've decided to keep the gender a secret, even from ourselves!

Summer is here! I have prepped my vegetable garden and planted a zillion seeds. This is be a great way to save money. Last summer, my crop was abundant, so I'm hoping for an abundant crop this year too.

I've planted

• spinach
• cabbage
• lettuce
• basil
• cilantro
• beets
• corn
• cucumber
• tomatoes
• squash
• pumpkin
• pak choi
• dill
• asian broccoli
• habanero

I have a few more plants that I am on the hunt for.

My garden lays bare, but not for long!!!!!

I have my own little strawberry and raspberry patch next to my own fig tree! Oh how I love my yard!

Raw Foods Recipes

Since this blog is still new,  and I have not yet had the opportunity to post too many raw foods recipes here, buuut I got plenty of recipes on my 'holy temple blog'. Feel free to visit this blog :) hope you enjoy it!

Www.holytempleunderrenovation.blogspot.com

Also, let me know you were here, I would love to hear from you!

C

My Daily Juice

My Daily juice different from day to day. But one thing is consistent, I have it. Sometimes I lean towards a more green juice,  and other days more towards a berry juice. I still add in several handfuls of spinach/kale /combination of both.

Week 15 -Oil Pulling

Oil Pulling, my new thing.  

Yes it's weird, but yes it seems to be working. For those who don't know what it is, click HERE.

I've actually tried it before, but for some reason never kept going. Now, I've even tested a few oils. And my opinions are:

Coconut Oil: tasteless (if you get the taste free one) and easy enough to swoosh around. 

Sesame seed oil: Heavy to swoosh around. If you like Asian foods, you might enjoy the taste as well. Kind of leaves and oily residue on my teeth. Not my favourite.

Hemp oil: cool, refreshing and easy to swoosh around. The after taste is nutty, and leaves a clean feel.

I'm going to alternate with coconut and hemp oil. I am eager to try out almond oil, avocado oil and grape .seed oil

Week 14

Unfortunately, I don't have much to blog about this week. We took the RV and drove hours upon hours sightseeing this beautiful British Columbia. I took my Juicer and my Nutri bullet with me! We ate out most of the time, so I made the best choices I could, just making sure I was getting enough nutrients. Sometimes I bought ready made green smoothies and other types of smoothies. I haven't mastered being enough "raw" on the road yet. I'm hoping we'll go on another road trip soon, and then I'll plan it better.

How am I feeling? -Good, I could feel better. Looking forward to week 15, back to a rhythm.

Baby is the size of a small avocado. Sweet baby!

Pregnancy Week 13

I'm feeling a lot better now that my diet has been altered. I had an appointment with the midwife yesterday and she also happens to be a Naturopath. We went through my 5 day food log, to see if there was a reason for my drastic "up and downs". It seems that my body behaves like a diabetic (even though I am not) while pregnant, so we're trying out a new regime. So far so good. Low Glysemic is the new word this week.

This weeks key word: JUICING

I have been juicing most of my vegetables this week, since I haven't had the appetite to chew them. The juices have been so yummy!

This week I have taken away: SUGAR in almost every form. 

I'm eating less dried fruit and high fructose fruits just to see how my body reacts to it.

I'm feeling: BETTER. I am cutting out the Diclectin nausea meds slowly. Let's hope the nausea stays away.

I'm adding: EXERCISE and HEMP PROTEIN.

Since I'm not feeling that nauseous, dumbells are on the horizon. Soon. Because of my meat aversions, I will add the hemp protein to my smoothies.

Recipe of the week: 

PICK-ME-UPPER POWER JUICE

In a juicer, juice:

• 1/3 large fennel
• 1/2 cucumber
• 1 small sour green apple
• 1" ginger
• handful of spinach/kale, washed and rolled up tightly
• slice of lemon
• 1 carrot 

serve with ice!