Real talk time.  One of the hardest aspects for me as I move through pregnancy and postpartum comes from my changing body.

While I deeply respect and understand the work my body does during the childbearing year, I'm also a person who struggles with transition.  And, the constant transitions of my body are hard on me both physically and mentally.

After finding out I was expecting baby #4, I vowed to be even more intentional this go-round in how I prepared my body for the work of carrying this baby and giving birth.

Then first trimester exhaustion plus the work of keeping up with my trio of kiddos, homeschooling, and business hit me like a truck - survival became the name of the game.

As I emerged (finally) from the fog of that rough trimester, I found myself with energy again (yay!) and the desire to put it to good use.  Looking around at the options for prenatal fitness, I knew that in this incredibly busy season that found me solo parenting and juggling all the things while also growing this baby, I would be squeezing anything into the nooks and crannies of my days.

Perhaps even more importantly, I needed a program that would help me turn my focus away from the noise and the numbers of my changing body and instead toward meeting my needs for support with understanding and gentleness toward myself.

A chance recommendation in a local parenting group led me to find my way to MommaStrong.  Immediately, I was drawn to the message of MommaStrong, a message that eschewed the narratives of "transformation" so popular in the fitness industry writ large for one of function, strength, and treating yourself with kindness as you navigate the tricky seasons of growing and raising tiny humans.

The first video I clicked on discussed the way in which our culture has normalized incontinence after birth - a normalization that does not equal the health or wellness for those who deal with this issue.  As a postpartum doula, I found myself nodding and yelling "yes!" at that video, pretty much sold at that point.

I signed up early in the second trimester and have been "showing up" regularly to my mat now for several months.  Below are some of the many reasons MommaStrong has been such an important part of this pregnancy.

As a professional who works with families before and after baby, I love being able to refer clients to this fabulous resource.  And, MommaStrong has a specific section dedicated to clinicians, so if you are a doula or birth professional, check this out!

So far I've seen the benefits of MommaStrong, but I'm excited to see how it impacts life after baby - I'll be sure to follow up with a blog on that in the coming months.

The first time I dug into reading and learning about signs of fertility, charting, and what that could mean for me, I was in my early twenties. A few years on hormonal birth control - supposedly to "fix" issues with ovarian cysts and eventually for family planning - resulted in a symptom after symptom that required more medications just to keep me functional enough to attend graduate school.

While my providers initially dismissed the connections between symptoms and the pill, I now know that my some of my symptoms indicated that I could be at increased risk for stroke when taking hormonal birth control. At that point, I knew there had to be a better way.

While jokes about natural family planning abound - I remember a midwife telling me it was "naturally planning to have a family" - there are a wide variety of methods to chart and interpret fertility.  These methods can be leveraged for a variety of purposes - to understand your body, to conceive a child, or to prevent pregnancy.

So here's a little bit more about fertility charting and why you may love it, too.

​1. Understanding your body
When I first dove into research concerning various methods of fertility charting at age 23, my initial reaction was one of extreme frustration.  Why had no one provided this education to me 10 years ago when I went through puberty? Beyond noting the difference between healthy and problematic discharge, I had NO IDEA that the variations in cervical mucus I observed when going to the bathroom had a rhyme and reason connected to my cycle and fertility. 

Charting your fertility allows you to connect more deeply with yourself and your understanding of your own biology. Regardless of whether or not you employ this to plan your family, it is a powerful tool simply in that - knowing they whats and whys of your own body.

2. This isn't your grandmother's rhythm method.
A lot of the jokes and assumptions you'll hear about any mention of charting your fertility or a variety of approaches to natural family planning assume that you are discussing the rhythm method - an approach to family planning where you time your intercourse around the assumption of a 28 day cycle, where ovulation is predicted at day 14.

While these numbers of 28 and 14 are often cited in a discussion of how fertility works, in actuality many women experience a large spectrum of variation in the length of their cycle which in turn means that ovulation does not occur when a simple counting of calendar days would put it.

So if counting doesn't work, how do we chart fertility? Much more reliable than simple generalizations is an observation of your OWN particular signs of fertility.  Here, several approaches to fertility charting fall under the umbrella of Symptothermal Methods - that is, methods that rely on charting your basal body temperature as well as other signs of fertility such as cervical mucus and the position of your cervix.

3. Timing conception.
Charting your fertility can allow you an understanding of your fertility window - the time in which conception is likely to occur - as well as confirming that ovulation occurred. Instead of aiming for day 14, you can tailor your plans directly to the specific indications of fertility given in your own cycle.

If you've been trying to conceive for a few months and are starting to feel frustrated, fertility charting can be a noninvasive approach to gaining more information.

4. Trouble Shooting
The data gained in fertility charting can also aid you in trouble shooting potential issues.  Wondering if you are ovulating after going off hormonal birth control? Your basal body temperature can help you confirm whether or not an ovulatory event occurs. Some data could indicate a variety of natural supplements to explore, while other aspects of charting could indicate if their are concerns with hormone levels. All in all, it provides a host of data points to bring to a knowledgeable medical provider if and when you have questions about your cycle.

5. Family Planning​
When I discuss the family planning aspect of fertility charting with clients, I'm always reminded that choices around this topic are intensely personal and should always be in tune with a client's values, needs, and preferences. 

Recently, the CDC changed its view on the efficacy of Fertility Awareness Based Methods for contraception - citing a failure rate of 2%-23%.

Why such larger variation? This big span in numbers is due to the wide variety of methods that fall under the umbrella of this category, with some offering more efficacy than others. And, when you consider the failure rates cited for a variety of common birth control methods - condoms (13%), pill/patch (7%), shot (4%) - those looking for an alternate tool for family planning may find a fertility awareness method with a lower failure rate appealing.

Regardless of your plans for conception or family planning, fertility charting allows you to connect with your cycle in a new and helpful way. I hope I've piqued your interest to learn more.

Do you already chart your fertility? Share about your experiences in the comments!

If you are anything like me, all thoughts of jewelry beyond stud earrings and the occasional silicone teething necklace went out the window once I had little ones. I didn't like the feeling of a necklace being yanked as I held and wore my kiddos, and the thought of them mouthing most jewelry motivated me to keep it all in a drawer.  That's why I'm beyond thrilled to share about a local-to-me, super stylish mama whose "mama metal" creations make beautiful and practical jewelry for parents of little ones a reality.

I  was looking for some uniquely shaped centerpieces, as well as different options for chains. Fox + Bear offers a variety of options to personalize your chain including adding semiprecious gemstone beads, fine silver charms, and multi-strand chains. I love the addition of a charm because you can adjust the length of the necklace by changing where you clip the clasp. ​

Wondering what in the world is a postpartum doula? Happy to share the answer to this question and more over on the Doulas of Iowa City Blog today!

As a doula and sleep educator, I work with a lot of parents when they are at their most tapped out.

As a parent myself, I have plenty of moments that seem more like surviving than thriving. 

I coach my clients to uncover areas where they can find balance and meaning, and self-care is often a pivot point that can tip survival mode into flourishing for the whole family.

When I take a fair assessment of my own life, I find that my moments of frustration with my children or my partner often emerge from my own lack of balance. As the saying goes, you can't give from an empty cup. And, no one knows that truth more deeply than a parent of young children.

As important as self-care is to overall wellness, there is another piece that I suggest can be just as significant - finding joy WITH your children. Here, I'm not talking about delighting in every moment - some are challenging and some are just plain hard - no one needs the pressure of loving every second. 

Instead, try to find mutual points of joy in your life. Maybe you all enjoy a particular series of stories or chapter book read alouds. Maybe you all love your routine of getting a donut on Saturday morning. Maybe each of you can relish the feeling of sand between your toes at the beach. Maybe you geek out together over the same comic book.

​Whatever that source of joy is for all of you, seek it out. Be intentional. Make time for it, and soak it in.

For me, I am my happiest when I'm outside, and I discovered early on with my first child that she loved to be outside, too. Now that I've got a busy trio, I plan to be outside every day, if possible, and make a couple significant excursions to local trails and parks every week.

​On the best of days, I can carry that feeling with me through the tricky pre-dinner time and all the way until my kiddos are at rest. And, my ease sets the tone for everyone. Most importantly, we all find joy together.

How do you find joy with your little ones?

Are you in need of relief for back, hip, or pelvic pain in your pregnancy? Want to keep your pelvis aligned for optimal fetal positioning? Check out this list of highly recommended chiropractors who offer prenatal chiropractic care in the Iowa City and Cedar Rapids area.

We have so much beauty here in Iowa and that really shows during the fall months. If you haven't already tried hitting the trail with your family, this is a great time to do it! Mild temps keep everyone happy and the crunchy leaves make for awesome nature sensory play. Here area some of our favorite fall hikes in the Corridor that we enjoy as a family.

A popular site for family pictures, Palisades-Kepler combines the beauty of fall foliage with the drama of the cliffs along the Cedar River. Pending river level, the extensive sandbar makes for an excellent space to play in the sand. (****Please note that river currents are dangerous and no one should enter the water.****)  The Cool Hollow Trail runs through the park and provides a moderate hiking experience. For more of a challenge, the Cedar Cliff Trail goes along the river and provides amazing views -- sturdy kid hikers will still likely need an adult assist at points on this one and young walkers will need to be up in a carrier.

Just down the river from Palisades is the quiet Ennis Preserve. This Linn County Park includes a 1-mile loop trail that takes you through prairie and woods, down to the river's edge and back. The trail has a steep stretch as it approaches the river, where little ones may need to be up in the carrier or hold a hand. Pack a picnic and enjoy a peaceful meal in the grass by the park's entrance.

Looking for a little walker and stroller friendly fall hike? The Morgan Creek Arboretum features a crushed stone path that takes you on a loop through trees and prairie with lots of open grass space to romp and play. Side explorations into the creek are available at points, so make sure to wear water proof footwear and messy play clothes.

Woodpecker Trail is a favorite of my kiddos from the time they can toddle down the trail. You can make it a kid-friendly 1 mile hike or loop it together with the connecting Squire Point Trail for more mileage. Woodpecker does come to one beautiful stone outlook point with a bit of a drop, so keep kiddos close as you approach the water.

The Outdoor Classroom at ICNC is the perfect option if you have a little hiker who wants to explore every leaf or stick on the path. Situated around a pond, the outdoor classroom offers the chance to climb, swing, build, and explore. For more distance, you can check out ICNC's great trail network or the nearby Sac & Fox Trail, too.

This stroller-friendly paved path provides the opportunity to combine your fall hike with coffee by heading north along the trail to Capanna Coffee (which will take you through wetlands) or east to a fork and then up across 6 to Hurts Donut Co. Either option can motivate even the most reluctant of riders or walkers. And, the fall colors along the creek are a treat all on their own! 

Looking for a quieter yet still stroller-friendly stretch of trail? The Clear Creek Trail, entered from Half Moon has a wide path and a peaceful vibe that feels more akin to a dirt trail.

Our bodies change in incredible ways as we move through the months of pregnancy and the childbearing year. Wondering how you can nourish your body and find balance amid such rapid change? Today, I'm so pleased to share an interview with Kelli Marie Rice who is a professor of kinesiology at Coe College and an expert in wellness and fitness. Kelli is also a mother of two. She graciously shared with me about moving through pregnancy and postpartum from both her academic and practical experience.

The next chapter in my life took me from Central College in Pella, Iowa, to the University of Iowa and Mercy Hospital in Iowa City. I started pursuing my M.A. in Psychology of Sport and Physical Activity, while also working as an exercise physiologist at Mercy Hospital.

My Master’s thesis was my first significant look into this fused interest of mine: movement, mothering, and gender. It is titled “Chasing the Kids, Does it Count?” It was a qualitative study that quantified ‘chasing the kids’ through the use of continuous monitoring (accelerometry), the Kaiser Physical Activity Survey, & interviews with all 66 participants. The results were compared with national physical activity guidelines to determine whether or not chasing the kids provided enough movement for moms to achieve health outcomes. The findings indicated that for this sample of moms (ages 35+ with kids 5 & under) chasing the kids, while exhausting, was not enough to meet the national guidelines for physical activity; however, women who planned physical activity (with or without their kids) were adequate in meeting these guidelines. I also found it interesting that the perceived ‘most vigorous movement of the day’ almost always involved chasing the kids, while the qualitative data debunked that. In short, chasing the kids is not nearly as vigorous or continuous as it feels, and moms generally aren’t moving enough by simply chasing their kids around; however, by holding space for planned times of movement, moms can absolutely be successful in meeting national physical activity guidelines. 

I transitioned to an online Adjunct Instructor position with the University of Dubuque as I moved to San Francisco for the opportunity to launch my wellness consulting firm, which was established for the purpose of working alongside a Bulgarian Atomic Physicist on his latest invention, the TAO WellShell. After TAO launched & took Best of CES in Las Vegas, I moved back to Iowa City, got married & began teaching at Coe College. 

I am entering my 4th year in the Coe College kinesiology department, while continuing to teach online in my 7th year with the University of Dubuque (13th year of teaching overall). Outside of teaching, I am living out my passion for uplifting mamas to love themselves. I support and encourage them by moving with them in ways that empower us, whether that is through leading hikes or by teaching a babywearing dance and fun family fitness class at Anytime Fitness in Coralville. Being a mom is hard work, but with a supportive tribe and feel-good movement/strength, we can truly maximize every ounce of our awesome selves.

My knowledge in these areas began with pregnancy and birth preparation. I planned for our home births much like I would train an athlete. I incorporated feel-good movement (walking, prenatal Kundalini yoga with Gurmukh, dance), squatting while Hypnobirthing for 60-75 minutes every day, and I performed a variety of abdominal exercises to prevent diastasis recti. I also adjusted my diet to support the demands of pregnancy and altered my vitamin supplementation. I journaled through 3 books with each pregnancy: Waiting in Wonder, Sacred Pregnancy, & Love Letters to Baby. Both of my babies were born in a birth tub at home: 8 lb 15 oz Delaney in a 4 hour labor, and 8 lb 7 oz Garrett in a 3.25 hour labor, 22 months later. 

Moving on from birth, I incorporated babywearing, breastfeeding, and many other aspects of Attachment Parenting into our lifestyle. I conducted my own secondary research before making decisions about parenting and lifestyle choices, just as I would read a nutrition label or investigate an essential oil in our adult lives. My husband and I did what worked for us, in terms of maintaining balance in our lives, despite what may seem popular, common, or pushed by others. In addition to placenta encapsulation, movement and socialization were key components in my postpartum life. I remind myself that to offer whole lives to our children in a sustainable manner, we must be whole mamas. For me, this means maintaining balance among physical, emotional, social, intellectual, spiritual, environmental, financial, and occupational dimensions of wellness. Many of these areas can overlap! For example, babywearing hiking with friends: physical, social, environmental, and arguably emotional, intellectual and spiritual; plus even financial since it’s a great free activity! I try to incorporate every dimension of wellness into every day, for both myself and our kids. 

Pregnancy and especially the postpartum period is both empowering and humbling. Not only does it challenge our bodies and shift our hormones and sleep patterns, but these tiny humans change our hearts in ways only a mama can describe. In addition to compassion and lifting up other mamas, a key way motherhood has altered my views is through the need for slowness. At least a decade ago, I met with author Carl Honore to discuss his book In Praise of Slowness. The greatest single thing I do as a mom that fosters the overall wellness of myself and my kids is embracing a lifestyle of slowness. We admire insects. We touch trees. We catch tadpoles and gently hold baby toads. We go to yoga classes for each of my babies (2 years and  4 months). We read nearly 1200 books before my daughter turned 1. I plan 10 minutes for us to get our shoes on and leave the house, just so we don’t have to rush. I find when I am slow and present, everyone is gentle and happy. 

I carry these values into my teaching, both at the gym and in the college courses I teach. I create a relaxed, come-as-you-are environment. Everyone deserves to have their body celebrated. Everyone should we warmly accepted exactly as they are. Everyone benefits from being supported and uplifted by others in whatever way is most comfortable for them. Everyone has a need for multidimensional wellness, balance. I also find the AP principle of connection prevents or solves the vast majority of conflicts and challenges. People love the way it feels to feel connected. As we are practicing this 24/7 with our children, why not extend that same love to the world around us? It’s pretty inspiring! 

I do! Many moms feel selfish prioritizing things for themselves, while others find logistics (childcare, breastfeeding) or money to be obstacles that make physical activity particularly challenging. To overcome these obstacles, I encourage mamas to keep it simple, think outside of the box, and choose movement that is enjoyable and feels good. 


Keep it simple:
While both are nice, you don’t need a gym membership to be active and you don’t need a personal trainer to see results; walking, body weight exercises, hiking and dancing are great physical activities that are free! Rather than waiting for the perfect plan to emerge, simply choose one way to move each day and listen to your body along the way! 

Think outside of the box:
I am a big fan of setting up moms for success. It can be helpful to include our kids in workouts so we aren’t relying on good naps or things that may be out of our control. I love babywearing workouts as a way to accomplish this! In addition to making a workout more likely, babywearing workouts are a sweet way to bond with Baby. Hiking, dancing, walking and even things like squats are great options that can be compatible with babywearing. For mamas with older children, movement can be as simple as putting on music and dancing together! Games, such as tag, soccer or racing to a tree can be fun ways to move as a family. Playing twister or bending our bodies into shapes and letters can be a creative way to stretch alongside our tiny helpers. Moms are some of the most creative people on Earth; we can use these mothering skills to turn essential self-care into magical memories with our tribe. 

Choose fun, feel-good movement:
Keep in mind it takes 9 months to gain pregnancy weight; patience and consistency are critical components of pregnancy and postpartum fitness. Between physical body changes, hormonal shifts, changes in sleep patterns, and just figuring out our new role, now is the time to move only in ways that are enjoyable. Incorporating music or moving with friends can help make physical activity more enjoyable, as well! Set your sights on feel-good movement and celebrate your beautiful, strong, amazing self!

Looking for more resources as you move through pregnancy and transition into life with baby? Nested Mama offers prenatal and postpartum doula support, childbirth education, breastfeeding education, eco baby consultations, and infant sleep education. Connect with Nested Mama on Facebook or Instagram to get more tips and insight into pregnancy and life with baby in the Corridor.