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October 2017 Newsletter

NEWSLETTER - October 2017

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What is Low Pressure Fitness?

It is a rhythmic breathing exercise system/program set to specific postures and together it creates an anticipatory/automatic response or activation of the deep core musculature. This training system is based on Hypopressives breathing, myofascial and neurodynamic techniques; postural and breathing re-education, combined with the most advanced neuro-educational methodology.

Low Pressure Fitness (LPF) conditions your entire body from the inside out. It is a global approach to training and works on the various muscle chains in the body (anterior, posterior, cross chain etc). All movement starts with the deep core muscles working together as a team to support you in that specific movement. LPF teaches you how to align your body, breathe and activate core function so that your deep core can meet the demands of every move you make and manage intra-abdominal pressure.

How does this work?

It is important to understand the core 4 is a system of deep muscles, working together as a team. This group can be briefly described as the diaphragm, pelvic floor, deep abdominal belt and back muscles. All movement starts from the core and for the core to be functional the system needs to work together, synergistically and in balance. One should also remember that daily life actions like coughing, sneezing, laughing, sport activities like skipping, running or jumping results in intra-abdominal pressure.  If one part of the team is not functioning properly or is out of balance it will also not manage intra-abdominal pressure due to these daily activities and the weakest point or member of the core team will give way or compensate. Symptoms of core dysfunction will be experienced as incontinence, diastasis recti, pelvic organ prolapse, back pain and many more.

 

 

Benefits of Low Pressure Fitness:

  • Toning of the abdomino-perineal muscles and waistline narrowing. Trains deep core muscles at its resting tone. No pulling in of belly or forced tone activation of muscles groups in isolation.
  • Prevention of muscle injury and prevention/maintenance of Hernias (Hiatus, inguinal, vaginal/pelvic organ prolapse)
  • Prevention of pelvic floor dysfunctions eg urinary incontinence (stress urinary incontinence experienced by young athletes is very common and thus, combining this with sport programs offers a great preventative benefit to female athletes). Incontinence is also a symptom experienced by many post-natal and pre and post-menopausal women, so following the LPF program will kick start or retrain your core to become functional, reduce and prevent symptoms of urine leakage.
  • Sexual performance enhancement for men and women
  • Post-natal rehabilitation, eg for diastasis recti/separation six pack muscles due to pregnancy
  • And many more

Where can I find CoreConnect and LPF classes?I received training in Barcelona in 2016 and have been working in and around Cape Town/northern suburbs for a year now. I personally suffered from abdominal separation/Diastasis recti after my second baby and this program offered a significant improvement and rehab tool for the condition. My passion is women’s health and I approach core-pelvic floor, breath and alignment from a fitness, health and wellness perspective. As owner of Core Connect and director of LPF in South Africa, I offer various options for clients either wanting to rehab pre and post-natal, pre and post-menopausal, add this to their regular fitness or exercise program. I offer small beginner groups, maintenance groups where I add full body strengthening workouts, private sessions at home or at general venues or small LPF express groups. I work mainly in and around Cape Town and northern suburbs, but do travel if needed.

I am hosting a women’s event together with my sister, Janet Kimmel, Kegels and Karma, on the 13th of January 2018, the first of many to come. This event will be geared toward women’s health and will be informational, educational, motitvational and fun. It is the perfect way to kick start your year to be balanced, well and motivated. I will be running a workshop on LPF so be sure to have a look at our website and buy your ticket for the event: www.kegelsandkarma.co.za

Where can I find LPF qualified instructors and more information?

The first professional Level 1 course was hosted in Cape Town in May 2017 and there will be a second course running in October. Word is spreading and in 2018 there will be more courses for professionals in Cape Town and in Gauteng. You can find contact details of qualified trainers on the website www.lowpressurefitness.com  or facebook page low pressure fitness south africa.

You can also contact Shirley Boerssen directly for more information on the program, trainers, how to become a trainer and more. Please see contact details below.
Looking forward to meeting and seeing you in my sessions.

Happy Hypos
Shirley Boerssen

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September 2017 Newsletter

NEWSLETTER - September 2017

MW-Newsletter-Sept-2017

Original article by Meg Faure

Newborn babies (under 6 weeks) are generally good sleepers during the day. They are still quite sleepy and may even sleep from one feed to the next. They are very likely to wake to feed as often at night as during the day – usually 3 hourly.

If your baby wakes more often at night than during the day, she may be experiencing ‘day-night reversal’. In this case, you need to guide your baby towards more lively interactions in the day and less engagement at night.

It is relatively simple to improve your baby’s night-time sleep by keeping night feeds strictly business affairs. Here are 5 simple tips to differentiate night-time from day:

  • Unless your baby is premature or your doctor advises you otherwise, don’t wake your baby for feeds at night– take her lead for waking at night. This allows your baby to establish natural sleep cycles.
  • Try not to smile or talk to your baby at night – keep these happy interactions for day light hours.
  • Feed in semi-darkness – use a dimmer, nightlight or a passage light instead of the bright bedroom light.
  • Don’t change your baby’s nappy at night – buy the best nappy you can afford for night-time and leave it on from one feed to the next, unless she has soiled her nappy. A good quality gel nappy can be left on all night as they soak up all the urine and the bottom remains dry.
  • In the very early days (the first 6 weeks), do not ‘dummy’ your baby in an attempt to decrease night feeds. Rather feed her when she wakes for feeds at night, if more than two and a half hours have passed since the last feed.

Follow these simple strategies and in a short time, your baby will start to have one longer stretch between feeds at night and by 3 months should have a good 6-8 hour stretch once at night.

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August 2017 Newsletter

NEWSLETTER - July 2017

MW-Newsletter-Aug-2017
Original article by Meg Faure

Just as you think you have got on top of your baby’s sleep routine, suddenly you will find that he changes the game plan. As your little one gets older, his need for day sleeps become less and so you will find that fitting all the day sleeps into the day with longer awake times, mean that bedtime is suddenly at 10pm.

Research has shown that the more attention given by parents to language development in the early days, the better the child will achieve in later literacy and communication skills.

How do you know when your baby wants to drop a day sleep?

There are four common tell-tale signs that its time to drop a day sleep at about these ages:

  1. Your baby/toddler is suddenly VERY hard to settle to sleep for day sleeps.
  2. Your baby/toddler starts to fight bedtime and it gets later and later because his last sleep of the day goes on too late
  3. Your baby/toddler starts to wake VERY early – like 4am – and won’t go back to sleep
  4. Your baby/toddler wakes at night and stays awake for a long period

When your baby shows one or more of these signs, its may well be time to drop a sleep

How to drop a day sleep

Every age can be done a similar way – incrementally. So lets look at dropping from two to one day sleep: At around a 12-14 months your baby will be at the right age to drop down from two to one day sleep.

  1. Move the morning sleep later – to 10am and the midday sleep to 2pm for a few days.
  2. Then move the morning sleep to 11am (with big snack at 10:30am plus a tiny milk feed – then to sleep). He will be dog tired with the new routine for a few days so you will need to entertain him to get him through to 11am.
  3. On these days, he will probably sleep from 11am until 1pm and not have an afternoon sleep. So bring bedtime back to 6pm.
  4. Every third day do two sleeps if he needs it for 2 weeks.
  5. Then in the third week, move morning sleep to 11:30 and eventually 12. That is your new routine
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July 2017 Newsletter

NEWSLETTER - July 2017

MW-Newsletter-July-2017
Original article by Meg Faure

As parents we spend our lives trying to make sure that we offer our children the best opportunities in life.  We often obsess about their development and compare our babies with others to make sure everything is on track.  One of the biggest indicators about how your baby is doing is the development of their language skills.  Lets look at “typical” language development and how you can encourage your child’s speech.

Research has shown that the more attention given by parents to language development in the early days, the better the child will achieve in later literacy and communication skills.

Babies under six months of age communicate primarily by crying, blinking, smiling and facial expressions.  Your baby will respond to his name, turn his head to human voices and engage in eye to eye contact.  He will vocalize and begin to use intonation in his voices. As he approached the 6 month mark, he starts to learn to take turns and that a conversation is made up of two people ‘talking’ to each other.

By 12 months your baby will be aware of the social value of speech and the effect he has on you.  He will practice using his voice with endless babbling, and may begin to use a few words (or fragments of words) with meaning as he approaches a year of age.

At 18 Months your baby will have a vocabulary of approximately 20 words, mainly naming of toys and people he knows well, but he will continue to develop his language by repeating words or phrases that you say.  He should be able to follow a few simple instructions such as “put it in the box”.

When your baby reaches 2 years of age his vocabulary has exploded to around 300 words.  He will be beginning to put short sentences together, but his fluency is still poor.  He can use some prepositions like inon and under; as well as some pronouns like I, me and you, but he won’t always use them appropriately.

3 year old child can use pronouns correctly and is beginning to experiment with using tenses, but often doesn’t get them right.  Around 90% of what your toddler says at this age is correct and intelligible with a vocabulary of around 1000 words, predominantly made up of verbs.  He understands and can respond to simple questions as well as reason.

By 4 years old your child should be able to name and point to all his body parts, animals, colours, simple shapes and familiar objects in books or magazines.  He has mastered most vowel sounds as well as p, b, m, w and n.  When engaging in play and make believe he often chats endlessly about what he is doing

At 5 years old, your child uses descriptive words with ease and should be completely intelligible.  He has mastered all the vowels as well as m, p, b, h , w, k g, t, d, n, ng and y.  He can put together sentences of up to 9 words and can usually follow a string of 3 commands.  He now understands concepts of time, numbers (up to 10, sometimes more), opposites and size.  He should know his name, age, address and telephone number.

Language guides provided above are guidelines only.  All children are different and will develop at a different pace – if you are concerned about your child’s language development please talk to your paediatrician or a speech therapist who will guide you accordingly.

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June 2017 Newsletter

NEWSLETTER - June 2017

MW-Newsletter-June-2017
Original article by Meg Faure

Your baby is born with a natural immunity that is passed on to him during pregnancy. This wonderful immunity in combination with the antibodies found in colostrum and breast milk protects your baby from illness to a great extent for the first 6 months of life. Over the next few years, your child will be working at developing his immunity so that he can face the germs he will be exposed to in life, without becoming too ill.

Breastfeed

The best way to boost your baby’s immunity in the first year is to breastfeed. Even once your baby is on solids, breast milk continues to carry some of your antibodies to your baby.

Vaccinate

The most important boost of your baby’s immunity is inoculations against dangerous childhood illnesses, such as tetanus, meningitis and whooping cough.

Eat a healthy varied diet

A healthy diet will help to build your baby’s immunity by providing micronutrients. Make sure he eats fruit and veggies as well as fish, meat, nuts and wholegrains – all of these contain vitamins and micronutrients needed for immunity

Supplements

If your baby is a fussy eater (common in the toddler years) it is a good idea to offer a natural supplement, which is best absorbed by the body and provides a wide spectrum of nutrients to ensure that your little one gets everything he needs. Bio-Strath is a natural supplement that provides essential vitamins, minerals and amino acids in an optimal form, to support your little one’s immune system as well as benefit their overall development. In addition, a multivitamin for babies and young children, with Vitamin C and Zinc can help boost immunity.

Exposure

Once your little one is attending crèche or school, he is likely to catch at least 8 infections per year. The next time he is exposed to the same virus the illness is much less severe. This is why children tend to get better and have far fewer infections after the age of 4 years. By this time they have been exposed to the vast majority of normally occurring viruses and the immune system has memory for these viruses.

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Happy Mother’s Day

may 2015

Mother’s Day Celebration Around the World

Mother’s Day is celebrated in over 40 countries around the world. Normally most of the countries celebrate Mother’s Day on the second Sunday in the month of May however many countries celebrate Mother’s Day entirely at different time of the year. Thus the exact date and the way this event is celebrated vary from country to country since the time of Ancient Greece. But whatever may be the date of Mother’s Day around the world, the spirit is the same everywhere. Here is a glimpse of today’s Mother’s Day celebrations as done worldwide.

United Kingdom
Mother’s Day is more popularly known as Mothering Sunday, the origins of the holiday date back to centuries when it was considered important for churchgoers to visit their home or “mother” church once a year. During Lent, the practice became quite popular, and in a society where children were often sent off to work in other villages at a very young age, it quickly became a time for family reunions and celebrations that were fondly cherished. Later, Mothering Sunday became a day when children and domestic servants were allowed a day off to see their families. Celebrated on the fourth Sunday of Lent, Mothering Sunday remains a time to pay mothers their due rewards for all their love and encouragement with flowers, candies, cards, and other tokens of appreciation.

United States of America
It’s said that Mother’s Day was first suggested in the United Sates by Julia Ward Howe in 1872 as a day dedicated to peace after the Franco Prussian War. The holiday gained its popularity majorly due to the efforts of Anna M. Jarvis. Anna began a letter-writing campaign to garner support for a national Mother’s Day holiday when her mother passed away in 1905, with the help of friends, Reaching out to influential leaders, including William Taft, Theodore Roosevelt, and John Wannamaker, Anna poured out a stream of solicitations for support of the idea. She believed, mothers deserved their own special day and that it would help strengthen family bonds. She persuaded her mother’s church in West Virginia to celebrate Mother’s Day on the second anniversary of her mother’s death, the 2nd Sunday of May. By 1911 Mother’s Day was celebrated in almost every state, and flowers quickly became a lasting tradition to express love on the occasion. In 1914, Congress passed a resolution designating the second Sunday in May as Mother’s Day, “a public expression of love and reverence for the mothers of our country.” President Woodrow Wilson issued the first proclamation making it an official U.S. holiday.

New Zealand
Celebrated on the second Sunday in the month of May, people thank their mothers and recognize their esteemed efforts in bringing them up and caring for them. There is a big euphoria over the day and people celebrate the day by going out for picnics and dinners.

Yugoslavia
Mothers’ Day is observed in December. The children sneak into their mother’s bedroom and tie her up in bed. When she awakes she promises to give the children gifts that she has hidden in order to be untied.

Sweden
They sell little plastic flowers before Mother’s Day. They then use the money that they make from these flowers to send the mothers with many children on vacation.

Mexico
Mother’s Day, or Dia de las Madres, is May 10 in Mexico. It’s a hugely popular occasion celebrated throughout the country, with special events sponsored by schools, churches, cities, and civic groups. The family tradition is for sons and daughters to come to their mother’s house on the eve of Mother’s Day (May 9). Festive Mother’s Day masses, handmade gifts, flowers, cards, and children’s’ school presentations are also often part of the nationwide observance.

Australia
Mother’s Day is celebrated with lot of enthusiasm and joy. It also falls on the second Sunday in the month of May and is celebrated in a similar fashion as in US. Thus people of Australia take Mother’s Day as an opportunity to express gratitude to their mother and shower their love over them. Children show their love to their moms by gifting some beautiful flowers and cards to them. Just as in US, Australia also has this tradition of wearing carnation on Mother’s Day in Australia. The carnation has a special connotation attached. A coloured carnation signifies that a person’s mother is living while a white carnation is used to honour a deceased mother. Besides their own mothers children honour their grandmothers and other women who love and care for them as a mother does. Thus on this particular day every children show their respect and pamper their mother s and mother figure by treating them with breakfast on bed and with gifts and cakes.

Love is in the air

feb 2015

 

Love is in the air – and Valentine’s Day is just around the corner! But, if you’ve just had a baby or spent too much money, feeling tired, unmotivated or just un-pretty, romance is probably the furthest thing from your mind. Life’s day to day obstacles can put enough stress on yourself and your relationships, without the pressure of a day that requires more of you. So why not make Valentine’s Day a time for exactly what you and your family needs – love! Keep it simple, cheap and from the heart. Here are a few of our favourite ideas to help inspire…

For new parents – today, the housework can wait.
Appreciate each other. Plan ahead. This way, you can work around your baby’s routine and still make it a special occasion. Plan a surprise – write a love note on baby’s nappy or surprise him with a gift! Take some baby-free time once it’s past bedtime, throw a blanket on the living room floor and enjoy a picnic.

For babies and toddlers – arts and crafts will be loads of fun, and give you something to keep as a memory of the day. A potato can be cut out or a toilet roll can easily be bent into the shape of a heart to be used as stamps for their works of art. Also, old left over crayons can be melted into any shape you want! Place the crayons into a baking tray (heart shaped, even) and heat in the oven at 120 degrees for 20 minutes, then leave to cool completely. A great way to recycle and makes a gift they can keep on enjoying.

For kids at school – try a clever and cute labelled gift to surprise the other kids!
‘You put the bounce in my step’ with a bouncing ball
‘You blow me away’ with bubbles
‘I’m glad you’re in my school’ with a bag of fish marshmallows

For the family – A scavenger hunt is always a firm favourite. Cut four or five hearts out of red/pink paper, label them 1 to 5 on the backside, and write a clue on the front that describes something you love about the recipient, but at the same time, leads them to a spot around the house where they will find the next clue.

Just to get your creative juices flowing, here are a few ideas:
“I admire the dedication you showed in order to get an A in Maths. Where is the last place you left your Maths book?” “You have such a big, kind heart when you help your little brother pick up his puzzles . Where do we keep his puzzles?”

Wishing you all the love this February!

Between high heels and flat shoes…

sep 2014

One day at a time…

This is my first time that I will start blogging and I am hoping to do this on a regular basis – just to find the time that is the big challenge. Just a little about myself, I am a Wife to an amazing husband (I think I am a wife first before a mother) any case I am also a mother of a beautiful little 2 year old. Then I am also a business owner of Mommy Wellness and Bella Roze (soon to be launched- baby and maternity body products)

English is not my first language – so please if there is/are grammer mistakes or spelling mistake please do not feel like you need to correct me because it will happen again in my next Blog!

Ok, so now that we are all on the same page – I would like to tell you why and about what I will be blogging. I love beauty, make up, high heels, nice cotton, silk clothes, perfume and the list goes on. BUT I am a Mom – and 99.9% of the time I will walk – no sorry- run out the door with my slippers on or forgot to spray perfume or walk into Woolies and spend my money on my little girl and NOT on that new silk top from Trenery! So I would like to talk/tell moms that at the end of the day we all struggle with the same things- but are not always honest about it! (do you not feel sometimes that you want to straggle that mom that will always tell you everything is going GREAT!!!) Then I think to myself WHAT THE HELL AM I DOING WRONG!!!

Any way – so I am going to blog about life – life as a Mom, Wife (whichever comes first) and as a Working Mom… I hope you enjoy it, if not stop reading my blogs because I am going to be brutally honest about things I struggle with on a daily basis. Travelling and being away from home – because you work! Guilt trip galore!

My husband and I had to fly down for Business to JHB. I had my meetings set up for the two days and he had his stuff that he needs to do. Just between us – why is it that 90% of meetings that business men attend – is always at a coffee shop? While you drive around in JHB trying to hold you Phone gps in one hand and trying to drive with the other – to go from one office park to the next – while they are sipping on a cappuccino – maybe I am doing it wrong 

Any way, we had to leave our little girl with my parents in law for two nights! (This is not the first time we had to leave her) I hate doing that because I feel guilty – then I think is all this really worth it – should I not stay at home and be a ‘BETTER’ mom? Give more attention – Guilt trip galore!

She loves staying with her grandma and granddad – that is not a problem at all. I am the problem because I feel guilty while my husband – well now that I think about it – I must actually ask him if he feels guilty or just misses her. Why do moms or women do this to themselves – then I start to worry – is she going to be have separation problems, develop separation anxiety will she cope on her own – will Grandma understand what she wants and, and, and…

We went on our trip– but one thing I noticed was that when we come back she is very clingy. Does not want me out of her sight and when I need to take her too school she not as eager to go as other days.

So I started researching what happens when a moms leaves a child and am I being a bad mom? Yes I know – I am a bit over protective – is that the word – or over thinking it, do not tell me this has never crossed your mind when you had to leave your child. Let’s start with what is Separation anxiety?

Separation anxiety is when a child gets upset when separated from a parent or loved carer. For example, a young child may become distressed when left with a baby sitter, or when put to bed by herself. Separation anxiety is normal during early childhood. It’s natural for your young child to feel anxious when you say goodbye. Although it can be difficult, separation anxiety is a normal stage of development. With understanding and these coping strategies, separation anxiety can be relieved—and should fade as your child gets older. Separation anxiety in children: what’s normal and what’s not

In early childhood, crying, tantrums, or clinginess are healthy reactions to separation. Separation anxiety can begin before a child’s first birthday, and may pop up again or last until a child is four years old, but both the intensity level and timing of separation anxiety vary tremendously from child to child. A little worry over leaving mom or dad is normal, even when your child is older. You can ease your child’s separation anxiety by staying patient and consistent, and by gently but firmly setting limits.

Some kids, however, experience separation anxiety that doesn’t go away, even with a parent’s best efforts. These children experience a continuation or reoccurrence of intense separation anxiety during their elementary school years or beyond. If separation anxiety is excessive enough to interfere with normal activities like school and friendships, and lasts for months rather than days, it may be a sign of a larger problem: separation anxiety disorder.

Easing normal separation anxiety in children

For children with normal separation anxiety, there are steps you can take to make the process of separation anxiety easier. *Practice separation. Leave your child with a caregiver for brief periods and short distances at first.
*Schedule separations after naps or feedings. Babies are more susceptible to separation anxiety when they’re tired or hungry. *Develop a “goodbye” ritual. Rituals are reassuring and can be as simple as a special wave through the window or a goodbye kiss. *Keep familiar surroundings when possible and make new surroundings familiar. Have the sitter come to your house. When your child is away from home, let him or her bring a familiar object.

*Have a consistent primary caregiver. If you hire a caregiver, try to keep him or her on the job. *Leave without fanfare. Tell your child you are leaving and that you will return, then go—don’t stall. *Minimize scary television. Your child is less likely to be fearful if the shows you watch are not frightening. *Try not to give in. Reassure your child that he or she will be just fine—setting limits will help the adjustment to separation. *http://www.helpguide.org/

So –in summary – it is NORMAL! Some or all kids go through it some or other time. It is NOT because you are a bad mom and have to work and travel. I firmly belief in the above that you need to tell your child you are leaving BUT you will come back and also try to if you can in familiar surroundings. This is not always possible- I know. I would love for her to sleep in her own bed, play with her own toys, but at least when I leave her with my mother in law I know she will be cared and loved for.
So next time when my little girl is clingy when I return from a business trip – I am going to make the mind shift of not feeling guilty but to rather show her I missed her and that mommy is here and will give her 110% of my attention – does not matter how tired I am – Because they need that reassurance and that she is clingy because she missed me!