I am proud and honored to announce that Babies at the Barre has been chosen as an American Small Business Champion by SCORE and Sam’s Club!
The American Small Business Championship (championship.score.org) awarded this title to 102 small businesses, two in every state and the District of Columbia, for their dedication to the success of their businesses. Each state winner will be awarded a $1,000 Sam’s Club gift card, an all-expense-paid trip to a training and networking event in Dallas, TX, SCORE mentoring and publicity throughout the year. Each Champion is also eligible for one of three $25,000 grand prizes.
I am so honored to have been chosen for this award! When I began this business almost two years ago in 2015, I just wanted to be able to teach barre and pilates style classes without having to leave my 4 month old with a sitter. My dream began to grow as interest began to grow in classes in my area. Soon I wanted to be able to offer safe and effective exercise for new moms done while baby is worn in a carrier and moms get a chance to connect with other new moms. I hoped to serve the community by providing the best new mom postpartum class and experience around.
Again, this dream grew as interest was not only local, but national. I developed the Babies at the Barre™ Comprehensive Instructor Manual and began training other moms so they could re-create this great class for moms in their communities. I have been amazed that what I started locally has expanded to include instructors in 5 states and countless numbers of moms who have taken classes and learned about safe ways to exercise postpartum.
The prizes, training, publicity and SCORE mentoring Babies at the Barre, LLC have been awarded will help take this business to the next level, and better serve you, our instructors, clients, fellow moms, and friends. We look forward to attending the training event in Dallas, TX next month!
Thank you for your support! I can't wait to bring you more from Babies at the Barre™!
Diastasis recti is the separation of the rectus abdominis muscles (AKA - your abs). Sometimes you can hear diastasis explained as different things...spilt abs, mummy tummy, mommy pooch, and the list goes on.
Some amount of diastasis is common in pregnant and postpartum women and is more likely in subsequent pregnancies. Diastasis occurs because the relaxin hormone, that hormone that helps your connective tissues, joint, and ligaments loosen and widen so baby can be born, weakens the fascia (connective tissue) that holds together the two rectus abdominal muscles.
Let’s take a look at normal abs and abs with diastasis recti (apologies in advance...I am not an artist)!
This is the ideal image of your abdominals.
There is little or no separation (0-2 finger widths apart).
If you have had a C-section you have an opening below your navel. In a c-section they cut your abdominal muscles in order to get to your uterus to get baby out. They may have sewn your lower abdominals back together, but you will require extra care and attention.
How can you heal diastasis if you have any and how can you protect yourself from developing it? We will chat about this today on our Facebook LIVE at 2pm EST. Tune in and come with questions or head to the Babies at the Barre™ Facebook Page to catch the replay.
Today I’m going to give you all the info you need to know to make sure you are getting a good workout in your pelvic floor and strengthening it after you have had baby (or even before). Most moms know what a Kegel is from reading pregnancy books and/or attending childbirth classes… but here’s a refresher just in case your lack of sleep and mommy brain has erased all your previous knowledge. A Kegel is simply the contraction of the pelvic floor muscles, named after the guy, Dr. Kegel, who figured out that these exercises strengthen the pelvic floor in the early 1950s.
Usually women are taught to find these muscles by stopping the stream of urine while you are going to the bathroom. While this is a good way for you to find the muscles you should be using to perform Kegels, these muscles used to stop the flow of urine are not the only muscles you need to know about to properly perform Kegels.
There are actually ‘front’ and ‘back’ Kegels. When you find the muscles to stop your urine flow that is teaching you how to perform a ‘front’ Kegel. It is equally important to work on the muscles in the back of your pelvic floor as it is to work on the front muscles. Some women may have very strong front pelvic floor muscles and weak back muscles or vice versa.
To find the muscles necessary to perform a back Kegel imagine that you are in a room standing next to your celebrity crush and you suddenly feel like you are going to fart. I don’t want you to think to yourself, “that’s okay, it will be silent and my farts don’t smell.” No... imagine you are about to have a loud man fart with a smell that could knock a skunk out. Okay, get the picture? That sound and stench need to stay inside you until you are able to make it to the middle of a deserted island hundreds of miles from civilization. Feel those muscles? Those are your back pelvic floor muscles.
Now that you have found the front and back pelvic floor muscles, let’s talk about how to properly perform a Kegel.
Start sitting on the floor with your legs “criss-cross applesauce” or seated on a firm chair with your feet flat on the floor. Make sure you are sitting up straight with you shoulders stacked over your hips. Take a minute and rock side to side to make sure you can feel your “sit bones” pressing into the floor or chair.
Take a deep breath in. As you exhale, squeeze your front and back pelvic floor muscles AND try to lift the area between your sit bones off the floor. You really want to focus on the lift in addition to the squeeze of both the front and back muscles. You should start to feel a burn in your inner abdominals as your pelvic floor muscles and transverse abdominals are connected.
So there you have it...the proper way to perform a Kegel. It may be easier, once you know which muscles to engage, to start practicing your Kegels lying down. Once you get the hang of it these are the perfect exercise to do while brushing your teeth, standing or sitting for a long period of time, or each time you are waiting for the light to turn green at a stoplight.
For a demonstration of these and more exercises you can do at home with baby, both in and out of a carrier, subscribe to the Babies at the Barre™ YouTube Channel. Also make sure you don’t miss out on any updates and tips by subscribing to our email list and joining our private community of supportive moms at www.facebook.com/groups/babiesatthebarre.
Find a Babies at the Barre™ class in your area or online where you can practice your new found ability to do squeeze during class with your baby and other new moms. Find social support and encouragement while you bond with baby and get fit to handle the demands of motherhood!
Let’s talk about your... pelvic floor. You may hear me talk about lifting your pelvic floor in classes or in videos and wonder to yourself….what the heck is she talking about? Today I will fill you in on what you need to know about your pelvic floor and then make sure you stay tuned for Part 2 - Let’s Talk about Kegels for all you need to know to properly perform pelvic floor contractions/lifts.
The pelvic floor is comprised of the muscles that form a figure eight from the pubic bone to the tailbone. Your pelvic floor supports and wraps around the underside of your bladder, uterus, and rectum. No matter how great of shape you are in, these muscles become weakened and stretched by pregnancy and a vaginal delivery. Some of the fun myriad of issues of a weak pelvic floor include low back pain, pelvic pain, prolapse (where your organs sag due to lack of support), incontinence, and bowel dysfunction.
I know, you may be thinking, “I had a Cesarean section so my pelvic floor is fine.” Well, let me just leave you with a little more info. You should still be concerned about the strength of your pelvic floor if you’ve had a C-section because the weight of baby, especially in the last few months, was held up by your pelvic floor. I’ve also heard from women who have had C-sections and then successful VBACs that they had more issues after their C-Sections due to the irritation of the nerves that connect to the pelvic floor.
Next up on the blog we’ll talk about how strengthen your pelvic floor by performing pelvic floor contractions/lifts, most commonly referred to as a Kegel.
For a demonstration videos of exercises and more, head to the Babies at the Barre™ Youtube Channel.
Find a Babies at the Barre™ class in your area or online. Find social support and encouragement while you bond with baby and get fit to handle the demands of motherhood!
Join the private Babies at the Barre™ community online to be part of a supportive group of new moms, get fitness tips, and curated content.
This is completely not babywearing or barre related...unless you decide to have baby eat a cookie while you are at Babies at the Barre™ class :) But I love this recipe and had to share.
I made a HUGE batch of GF-dairy free oatmeal-banana-almond butter cookies. YUMM! These make a great snack and can be made into big cookies or muffins for the perfect "on-the-go" breakfast or treat for littles and mom!
3 Ripe Bananas
2 Tbsp Justin's Almond Butter
1 Cup Bob's Red Mill GF Quick Cooking Oatmeal
1/2 Cup Enjoy Life Foods Dairy, Soy, Gluten Free Chocolate Chips (optional) - favorite brand is @enjoylifefoods but I ran out and the store was out of them too!
These are great to make in advance and stick in the freezer to grab and go. They are especially good for breastfeeding moms since oatmeal is a lactogenic food (increases milk supply). You can even add in some ground flax seed and chia seed to up the lactogens!
Bake for 12-15 minutes in a 350 degree preheated oven, cool, and enjoy!
Enjoy and I'll see you and baby at the barre!