Photo by Judith Halek

Pregnancy is a time of many physical changes, and can affect a woman’s ability to exercise. At the moment of conception the hormone relaxin is released to “soften” connective tissue such as ligaments, tendons and cartilage – making a pregnant woman feel more loose and flexible. To better protect your “hormonally loosened” joints at this time, a thorough warm-up and appropriate stretching techniques are extremely important.

Do I need more time to warm up? Yes, postural changes, shift in center of gravity and instability can all cause possible injury. A proper warm up decreases this risk as it causes the release of synovial fluid, which plays a major role in preparing the body for the exercises to follow in two ways: it lubricates the joints, and it causes the collagen tissue in the joints to become smaller and thicker, making them stronger.

Flexibility exercises or stretching is also important. A good stretch will ease leg cramps, back pain and tension in the neck and shoulders, not to mention boost energy, mood and circulation. But stretch with caution; increasing flexibility should not be a fitness goal during pregnancy. This is easy to do when there is more “play” in the joints, but stretches should not be taken to the point of maximal resistance to avoid muscle strain. Slow, static stretches are both safe and effective choices for the warm up.

Flexibility is a factor as you want to maintain what you’ve got. If you’re new to a prenatal exercise program, learning appropriate warm-up and stretching techniques will help to keep your joints lubricated and strong. Ease into your next prenatal exercise workout and feel good during your pregnancy!

What moves you?

Did you know that the heart is the hardest working muscle in the body? Whether you did or not, what we all have come to learn is that we need to eat heart-healthy foods such as an assortment of fruits and vegetables, and foods high in Omega-3 fatty acids like salmon and walnuts to name a few. We also know that we need to engage in some form of aerobic activity on a regular basis to have a healthy heart. Whether it be walking, running, swimming, dancing, or whatever gets you moving – exercising is vital in keeping all of our muscles in shape, including the heart. Mix in a bit of R&R (rest and relaxation) and one could say that these are good examples of practicing self-love.

How about listening to our hearts or, rather, WITH our hearts in order to receive? Yes, we can hear our hearts beating when we pause to listen. But truly listening with our hearts (not the noise in our heads) to guide us in choosing what is best for us, I believe, is an act of self-love.

Tuning into our built-in radar systems, learning to feel what is right, and be guided by your instincts. For so many women, even finding the time to meditate can cause anxiety because we’re all so pressed for time! Let’s turn to our bodies for a practical, yet, effective exercise in becoming clear about how to begin tuning in: practicing good posture!

Whether sitting at your desk or walking to an appointment, check in, steal a glimpse of your reflection in car window or mirror. Inhale deeply and watch your chest lift and expand as you draw your shoulder blades closer together. Work it ladies! Take another big breath and feel your chest open. Continue to practice this exercise and you will literally lighten up, mentally and physically!

When your chest is open, you open up your heart and your radar. Yes, you become more vulnerable, but you also open up to yourself. Just as you need an open palm to receive you need an open heart to give love – to yourself!

What moves you?

I am moved to share this inspirational interview with you! Read on as Rita speaks candidly about her choices in life, listening to her instincts, her most important role and lessons she’s learned along the way…

Over the past two years, between splitting with my husband to spending more time and energy working outside the home, I found it difficult to devote my time to cooking the homemade meals my family had grown accustomed to. My kids complained about the increase in takeout and frozen (though organic!) dinners. Juggling home, work and single motherhood took on a life of its own and the home cooked meals we savored, along with our family time together, diminished. Even our cherished Friday family game nights, which we enjoyed religiously for over 10 years, had become obsolete. These days we play a game of “catch me if you can” to get family time. I anticipated my son moving out, but thinking about this next stage of my family’s growth has been a bit unsettling. We are a family in flux and, believe me when I say, “resistance is futile!”

My work naturally eases up in the summertime and I usually can relax and rejuvenate as I plan what’s next. With the changes going on around me I found it difficult to stay focused. I began looking through my recipes, making more trips to the farmer’s market and enjoying planning my meals around the fruits and veggies in season! I have always been passionate about preparing delicious, nutritious food for my family; from making my shopping list, handling and smelling the fresh produce, to knowing that we were enjoying good, healthy food! But now I was cooking to escape. I realized it was, and is, a creative diversion. Washing, chopping and cooking the ingredients together is a meditative exercise for me; a relaxing activity to engage myself in the moment – helping me to relieve stress, lift my spirits, feed my body and soothe my soul.

Life’s changes and challenges can be draining, mentally and physically. We all need time away to avoid burnout and take a break to recharge. We can even grow weary and tire from an over-active social life. There are times when doing nothing can revive us, but when doing nothing at all won’t do, create a diversion! So as I go and prepare my watermelon, cucumber and feta cheese salad for lunch…

What moves you?

One thing I forgot to pack, though, was my sunscreen. I have had my share of sunburns, mostly in my teenage and early adult years. Having fairly light skin I learned pretty quickly to use sunscreen; just enough for a bit of color and eliminating that dreaded red hot stinging, can’t move kind of sunburn pain that most of us have experienced at one time or another. By my 30’s I became skilled at using the self-tanning products with an spf, and incorporating them into my summertime ritual; apply while naked with disposable rubber gloves, wait 20 minutes before dressing. I was able to sport a glowing tan during the summer months without having to suffer any pain or further sun damage.

My girlfriend and I ate, chatted, drank and snoozed. For the most part we sat under the umbrella, but not all of me was protected. I was exposed, to the sun, from my knees to my toes. The only respite my legs had was when I took a dip in the water, and then lay on my stomach while I dried off. On the way home I began feeling the burn and later that night I was sick. The next morning I could barely walk. How did I allow myself to get sunburned? In my excitement I broke my routine and suffered dearly. My legs were red and swollen for days.

It was painful to the touch but I tried dabbing my legs with a cotton ball soaked in white vinegar. This was only temporarily soothing. Besides taking advil, I didn’t know what to do. Friends of mine did some energy healing on “cooling” my legs. It truly worked but, again, it was a temporary relief; as soon as they stopped I began feeling the burn. I had heard of using oatmeal compresses for sunburn and decided to give this a try. I found the compresses to be soothing, cooling and using them was the turning point in my healing. I cringe at the thought of anybody else suffering severe sunburn, so if you can find relief with this remedy, it’s easy to do:

1 cup oatmeal (instant or old-fashioned); finely grind and make a paste with water; sit in bathtub and fill with cooling water and gently wash off to finish. Take your time and enjoy the soak while your at it. Moisturize afterwards, and continuously, because the peeling will not be as bad. Trust me, I know because it happened to me!

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What moves you?

Each of us operates to the beat of our own drum, and just like snow flakes, there are no two alike. But as I notice what works and what doesn’t work for me, I can’t help but wonder how other single, working moms operate – especially mompreneurs – while managing a household, making sure our kids eat well, wear clean clothes, participate in social activities, AND keep ourselves feeling good – all while doing it solo?

When my son was a baby, a wise mom friend once told me, “just when you think you’ve got their routine worked out, they change it on you.” My life has changed drastically over the past couple of years along with my old way of operating. I am presently tuning into a new way of being as I go through the challenges of developing a new system that supports where I am and where I am going. So as I seek to find a new outer rhythm that resonates with my shifting inner rhythm I ask, how have you found your flow in tending to your work/kids/home/self. This inquiring mom wants to know…
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What moves you?

The “Best You” was created by Ellen Palmer Wellness, for women, especially us moms who so often put our families needs first. As moms we’re doing, doing, and doing some more, we’re too pooped to care about ourselves! As a mom I can relate. How can we possibly expect, and be expected, to feel great, look good, be happy and make everyone else feel happy, healthy and safe when we are depleted? Being a mom herself, Ellen Palmer took the initiative and put together a weekend full of tips and treats for all the participants to indulge in themselves.

Friday night’s reception was warm and welcoming with local wines and fresh fruits, cheese and veggies. There was a real sense of bonding as we eased into the retreat. The next day we enjoyed everything mind, body and soul as we were joined by more women craving “me” time. Ellen’s presentation and insight on how food affects how we look, how we feel, and even how the food we eat affects our emotional state. I especially liked when Ellen said, “You are what you eat and you are what your food eats.” Take a moment to digest that!

Then Lisa Zaccheo, of Mind Matters, walked us through how our beliefs affect our thinking, which affects our feelings, which affects our behavior. We then let our fingers do the walking as Lisa led us through body tapping, or EFT. I had done this before but found Lisa’s guided tour thorough and enlightening. Then it was time to get out of our heads and connect to our bodies with nurturing, feminine movement. This is where I came in.

Perhaps the mini massage, detoxing bio mat session and body tapping combination put me in a zen state. My series of relaxation exercises had been cut due to circumstances beyond my control. I was truly engaged and present all day, but suddenly I felt like I was having an out-of-body experience! I was thrown off a bit and I knew I had to get us moving. As we swayed, ungulated and shimmied, I began to reconnect and ground myself in my own body. As I led the group I watched them begin to connect, like me, embracing the movement and their feminine power. I witnessed their beauty in the joy of dance, their smiles, and their willingness to open up and let go. And that, for me, was the best!

What moves you?

* What is Rhythm For Life?

*  How does dance help to celebrate and empower women?

*  What is Maternal Dance and how did this program come about?

*  What are the benefits of this class for moms-to-be?

*  Tell us about The Prenatal Belly Dance Workout DVD.

I invite you to share what moves you…

If, like me, you have made it a weekly ritual to soak in these photos, if you have a passion for fashion, or simply want to experience someone who does for inspiration, don’t miss this film while it’s still floating around.

Beyond getting a glimpse of the man, I was taken by how he lived his passion. His passion became his sole purpose in life. This made me connect to my own passion; the feeling I get when I dance, choreograph and teach dance, whether I’m teaching elementary school kids in an after school program, salsa to seniors, or dancing with my expectant moms, I go into a zone that speaks directly to my soul. I knew what I was passionate about very early in my life, but it took me a long time before I would embrace it as my life’s purpose:

“That was so much fun! I am so happy! Why do we have to go now? That was the best time I ever had. I danced and danced the whole time we were there. I don’t want to go. In the car driving home it’s so dark and I know it’s late, but I keep hearing the music in my head and how much fun I had dancing. Everyone at the party was dancing and laughing and having so much fun. I loved it! I want to do it again. Leaving Nanny and Grandpa’s house that night I knew what true happiness was – I was three years old.”

What moves you?

The opportunity for rebirth, renewal, and rejuvenation comes with every spring. I walked around a neighborhood park and caught a glimpse of little buds on trees, sprouting of the tulips, and a new burst of energy here in the NYC streets.

As I bask in this spring tease, having shed the armor that is the winter coat, I begin to notice how my body responds. Quite organically my body begins to awaken from its winter slumber. It wants to stretch and expand from the contracted posture it held in winter. You know how when it’s frigid outside and you’re all bundled up under layers of material? In protective mode as you walk outside, your body immediately cowers to the winter elements of cold wind, ice and snow. Your shoulders lift a little higher towards the ears, and roll slightly forward to protect your chest as your back rounds a bit. We find ourselves hunched down into our heavy winter gear. Our winter posture sets in without a second thought.

Spring is in the air, at least for today, and it got me thinking about how we move into a new season. Without the heaviness of the winter coat, scarf, hat, etc., to protect us, we literally begin to ‘lighten up.’ We consciously throw off all the heavy gear and break out of our shells to soak in the warmth and light of the sun, breathe in fresh air, and unconsciously put a spring in our step. The lightness with which we begin to carry ourselves directly affects us mentally, emotionally and spiritually. We truly feel better.

As you head out to catch a bit o’ spring, notice how your body responds to the changes of clothing, weather, in nature and within yourself. We align to the rhythm of the earth’s cycle and have, yet, another opportunity to reconnect to our own rhythm; how we feel, and where we want to go with the possibilities ahead. We have a few more weeks of jump-starting our personal renewal as spring plays hide-n-seek with winter. After having been sick in bed twice this year when I rarely get sick, I, for one, am taking note of how my body is loving the light(ness). And what’s good for the body is food for the soul!

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What moves you?