Ever notice how much information there is out there on what's best for your baby? Trying to sort through it all might leave you feeling overwhelmed and frustrated to say the least. This show is dedicated to helping you clear out the noise so you can figure out what is best for YOUR baby and YOUR family.We are here to share information and give practical tips to help you get through baby’s first year and beyond. If you’re looking to learn more about your baby, gain more confidence in your parenting, and get as much sleep as you can through it all, you’ve come to the right place.
Pregnancy with Pelvico
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:
Birth Baby Sleep
Infertility and Balance with Wendy pt. 2
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 .
The Nap Episode
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 24/720 minutes to 3hrs+ (wide range!)Months 2-3
Wake windows (45-1.5hrs)Up to 5-6 naps per day30 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 napsAiming 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 1pmWake windows look like 2-3-4 or up to 3-3-4Months 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!
→ There is no need to count or restrict naps before 4 months of age.
→ After ~4 months of age, it is great if babies can get at least 2.5hrs of daytime sleep (min)
→ There is no limit to daytime sleep! Unless it could be causing an issue overnight.
→ Make sure your baby is sleeping regularly, based on their (adjusted) age
→ Wake Windows are KEY to naps
Please remember that it is very COMMON and NORMAL for younger babies to have shorter naps. Some babies are perfectly capable and do have longer naps (over an hour) by 4 months of age, but honestly, most aren’t doing that, until well into their 4th, 5th or sometimes even 6th month.
So just because your baby is having short naps, even if they’re older than this… go back and ask yourself those three questions:
How is my baby’s behaviour throughout the day? How easy/challenging is it to get my baby to sleep?Is their overnight sleep being impacted (more wake-ups, difficulty getting back to sleep, super early wake-up calls)If everything’s going just fine and the only issue with those short naps is a bit of a nuisance, you’re still in good standing there, mama ;)
But, if you’re not sure or you think some changes do need to happen in the nap department, Please get in touch and I may be able to help out ;)
Ashley Cooley - Birth Baby and Sleep Specialist
Taking Care of YOU with Wendy McCallum
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
How to work about baby's sleep needs while getting outside or working around travel or appointments.
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To find out more about her services and to get the New Baby Sleep Guide, click here
Jenn Currie - mom
Chris Surette - dad
Hutton - baby
not yet on the Gram.
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.
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 newTravelling - on those long car ridesWorking around appointmentsAnd 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!
When Babies Eat Solids with Edwena Kennedy
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!