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Why a backpack is better

Posted on July 6, 2020October 6, 2020 by Monica

There are probably 348293498 million different baby diaper bags on the market. Striped, flowered, solid print, one strap, two straps, backpack, satchel…hell there’s probably fanny packs. With so many options it can be very hard to know which is best. So, while I don’t have any opinion on the color or print of your diaper bag (that’s a lie…solid neutral tones are best) I have a strong opinion on the type of diaper bag you select. A backpack is best! No ifs, ands, or butts about it. For the sake of your physical well being please choose a diaper bag, everyday bag, or purse, that is 2 wide straps and falls about midway on your back…aka a backpack. Here’s why a backpack is better.

Good for your body

A backpack is the most ergonomically friendly baby crap hauler. It distributes the workload evenly over both shoulders and therefore, over both sides of your body. When one side of your body is carrying a heavier, unequal workload it causes the opposing side to have to work extra hard to keep your body upright and in a balanced midline position. This constant extra work load on those muscles can lead to strains, muscle knots, and pain.

Two wide straps

The diaper backpacks generally have two wide straps. Size does matter. Skinny or string style straps will begin to dig into your shoulders and upper trap muscles after time causing muscle strain and pain. Again, a wider strap will more evenly distribute the workload of the bag. And when you have diapers, bottles, sippy cups, wipes, three changes of clothes, sunscreen, toys, snacks, cellphone, wallet, water bottle and anything else you need to haul along you are gonna want that weight distributed.

Two free hands

You will have two, I repeat, two free hands. You will need all the hands you can get when you’re trying to purchase something and simultaneously hold your toddler’s hand and put your baby’s pacifier back in.

No swinging or dangling

With a backpack there won’t be any wild swinging that can come from a single strap bag. When we selected our first diaper bag I was very overwhelmed by all the options at Buy Buy Baby. I cried after first going into the store to register. No joke. So, I quickly picked the first thing I saw which was an attractive looking single strap, large diaper bag with lots of pockets. Even when I used it across my body it would swing all over the place when I tried bending over or reaching far outside by base of support banging into everryyyythinggg. So annoyingggggg. A well fitting backpack stays put right where it should…on your back.

Style

Honestly, the physical therapist in me is soooo happy that backpacks are in style. These days you can find a stylish backpack to use as a purse or kiddie-crap hauler. I actually have this one below from Amazon for little trips with my kids. It’s smaller and more stylish than the big diaper bag. And its waterproof and easily wipes clean if something get spilled. Plus the zipper opens on the backside so i can keep my wallet in it without fear of theft.

TUCCH Backpack for Women, Anti-theft Ladies Casual Daypack Backpacks Lightweight Water Resistant Nylon College Rucksack Fashion Shoulder Work Bag for Travel/Business/Girls 15L, Black, Medium

I also think my husband prefers the backpack diaper bag look. It’s more manly and sporty looking than the traditional single strap diaper bag. Kyle can feel like he’s heading out a manly trek through the Wisconsin backwoods…although navigating the rough terrain of the neighborhood playground is a close second. Below is the diaper bag we have and I can honestly say me and my husband are big fans. Lots of pockets, thick well fitting straps, nice neutral color. Several of our family and friends have the same bag and our only issue is knowing which is ours when we go to social gatherings.

Diaper Bag Backpack, RUVALINO Multifunction Travel Back Pack Maternity Baby Changing Bags, Large Capacity, Waterproof and Stylish, Gray

There are a lot of options out there but do your body a favor and select a backpack style bag when picking out a new diaper bag or purse. Trust me, when you’re heading out to family gatherings, fairs, festivals (eventually), or just to the store, you will be grateful to have your 30# bag spread over two shoulders instead of one.

–Monica

How To Prioritize Exercise in Your Life

Posted on July 1, 2020May 16, 2023 by Monica

This post is not intended to be a guilt trip. My goal is not to make you feel bad for being unable to fit in a run or a sweet pump sesh everyday, 7 days a week. Instead I want to share some of my thoughts on prioritizing exercise in your life to encourage you to be, and feel, like your best possible self.

Between work, kids, your spouse, cleaning, your kids, cooking, your pets, your kids, your social life, laundry, and your kids fitting in a workout might possibly be the last thing on your to-do list. It’s an easy thing to put off and save for another day because the only one who will suffer any repercussions is you. Unless someone is counting on your athletic performance for their payday it’s likely no one is going to get on your case and make sure you exercised (unless of course you have a physical therapist…winky face)

But I think exercise should be a priority. Especially, if it makes you feel good. Also, I think exercise can seem like this daunting, time consuming thing. It doesn’t have to be. Below are my “exercise thoughts”. The way I think about and try to prioritize exercise in my life.

1. Don’t Put it Off Until the Next Day

Ok, so I’m going to do my best to explain the way I think about daily exercise. It’s hard to put into words, so bear with me. The way I prioritize exercise above other tasks is by thinking “Can that be done tomorrow?” For example; Can the pile of laundry be done tomorrow? Yup. Could the house be vacuumed tomorrow? Sure. Will anyone starve if I wait until tomorrow to run to the grocery store? Nope. Can I do my workout for today, tomorrow? No. Because that would be tomorrow, and you lost your chance to do your workout today. Once the day is done, it’s done. Finito! And if you wanted to exercise and didn’t…you didn’t exercise. So, if you only have 20 minutes in your day and you have to pick between cleaning your bathroom or doing some exercise. Do the exercise. No one will die if the bathroom is a little messy (hopefully).

2. Lots of Things Count as Exercise

Exercise doesn’t have to be a lengthy yoga session, a long run, or an hour long power burn strength routine. Surprise!…stretching counts as exercise. Crazy I know. But stretching your legs, your back, or your neck is exercise and can help you feel better. Walking is also exercise. So is chasing your kids around the yard. Do a 10 minute YouTube video. Do some of my exercises on the blog. Walk up and down your stairs 10 times. I try to break a sweat once a day; but some days I just stretch on the floor while I drink my morning coffee and that’s good enough for me.

3. Creative Tips for Fitting in Exercise

On the days I am home alone with my kids I often don’t set aside a large chunk of time for exercise sans kids. Instead, I try to do exercise with them. What does that look like? It looks like me doing squats and burpees in the kitchen while my kids eat breakfast; or me doing planks and mountain climbers while I do a puzzle with my two year old; or lunging my way down the hallway while I hold my baby. Sure it probably looks kinda silly, but I don’t care. I feel better and honestly a 9 month baby (or a 2 year old toddler) makes great weight resistance. You can see some of my at home workouts here:

4. Sometimes You Have to Play Mind Games to Get Started

Sometimes mustering up the motivation or the energy to work out is really tough. Trust me, I know. There’s been many times when I’ve had to play mind games with myself. Just starting the exercise is often the hardest part. Thinking about how I’ll feel after the exercise is what gets me going. I think about the way my body feels after I work out. There’s nothing like that great feeling after a good run. I don’t necessarily love the way I feel during the exercise but it’s that post workout buzz that I chase. And usually once you start the exercise your motivation improves. Suddenly an “I’m just going to walk on the treadmill for 15 minutes” turns into a 30 minute walk/jog. Hooray for you!

5. It’s Worth It To Wake Up at the Crack of Dawn

Time constraints are honestly everyone’s biggest hurdle to finding the time to work out. I’m going to be frank with you. Sometimes I get up at 4:00 am to fit my workout in. Blarggggh… I know. It’s rough. But it’s the only time I have time for exercise. And it’s worth it. I actually feel less tired, have more energy, improved mood, and better productivity on those early morning workout days. If your baby was up five times throughout the night you might want to slap me to the moon if I say “Hey! Get up early to work out! Hehe!!”. But, if you’re not totally sleep deprived I highly recommend the early A.M. exercise. Then it’s done and over with and you can carry on with the rest of your day knowing you did something great for you.

So listen, I’m not perfect at making time for exercise. But these tips above are what I constantly try to remind myself so I can prioritize exercise in my life. Like I’ve said before, we only get the one body…we might as well take care of it.

Good luck and just do your best to set aside a little time for exercise.

-Monica

5 Things No One Tells You About Postpartum Running

Posted on June 25, 2020May 16, 2023 by Monica

Yay! So you had your baby and you’re ready to get back on that horse and hit the pavement. Way to go mama! But before you lace up your kicks there are few things you should know about postpartum running.

Firstly, I recommend starting a gradual return to running after baby beginning with a walking program. But once you start actually running you may encounter some unexpected….we will call them “experiences“. Below are 5 things you may experience that you might not have expected once you begin to run postpartum.

1. Your boobs will hurt

Chances are that after giving birth to your baby your boobs will be the largest they have ever been. They usually are quite big right after your baby is born and then gradually decrease in size as your milk supply regulates. However, they are usually still much larger postpartum if you are nursing your baby. This can lead to added pain when you start to run. Wearing a very

2. You might pee a little

Your pelvic floor muscles may be extra weak or abnormally tight after having your baby and running places extra stress on the pelvic floor. If you are having issues with incontinence during postpartum running I recommend speaking with your health care provider about a referral to a women’s health therapist. They can work wonders! Performing pelvic floor exercises can help with incontinence during running. To learn more about the pelvic floor check out my post

Is It Normal to Pee When You Sneeze

The “Pop Can” Core

3. Your hips and back might hurt

Core, pelvis, and hip weakness is very common postpartum. Additionally, the hormone relaxin that helps loosen your ligaments and joints in order to prepare your body for childbirth may still be prevalent in your body, especially if you are breastfeeding. Relaxin can remain in your body up to 12 months postpartum. I found that strengthen my hip and core muscles. Added bonus that I could pull those suckers up over my mommy pooch.

Great Exercises to Help Strengthen Your Core and Pelvis:

4. You are going to go slower

You likely lost some degree of your fitness during pregnancy. Between muscle weakness and decreased cardiovascular endurance you should not expect to bounce back to your pre-pregnancy running pace or distance. Expect to start gradually and go slow. With continued training you can reasonably expect to gradually work up to your pre baby fitness level. It just takes time.

5. You might not want to leave your baby

When the time comes you may find it hard to leave your baby due to mom guilt or other reasons. My advice to you is just do it. Get out of the house and go for that walk or run. Dad or Grandma or whoever will be fine alone with the baby while you enjoy some mommy time. Just 20 minutes of exercise is not only good for your physical health but it can do wonders for your mood and emotional health. I strongly believe that you need to take care of you in order to best take care of your baby.

All of these experiences will get better with time or with taking the appropriate actions (i.e. strengthening your core and pelvis) so don’t get discouraged. You got this.

-Monica

“Mommy’s (or Daddy’s) wrist”…aka De Quervains

Posted on June 21, 2020August 1, 2020 by Monica

Hi everyone, this is Kyle. Kyle is my wonderful husband and father to our two little chickadees. Kyle is reasonably fit and healthy. Sure, he loves to eat half a pint of my favorite ice cream in one sitting before I even get a go at it. And sure, he often skips the gym to attend to more pressing matters such as catching up the latest episode of Gold Rush. But all in all, he is very active and in good shape. But Kyle has wrist pain, specifically he has De Quervains.

And his pain has only gotten worse as he spends more time picking up and holding our forever growing children. It doesn’t help that our two year old is in the 90th percentiles for height and weight. And both our kids loveeeee to be held and carried.

Luckily Kyle is married to me! And we have been able to treat and manage Kyle’s wrist pain so that when he goes through periods of wrist pain flare ups we can modify the way he is interacting with the kids, start some exercises and implement other therapeutic techniques to calm down the irritation.

What is Mommy’s Wrist?

Kyle’s wrist pain is often referred to as “Mommy’s Wrist” or De Quervains tenosynovitis. It is an inflammation of the tendons that run along the base of the thumb. This inflammation is caused by the repetitive movement of torquing our thumbs and wrists when we hold or pick up our kids. The movement of bending your wrist back towards you with your thumb facing up can be one of the most aggravating motions for these tendons.

And prolonged holding of a toddler or baby may be placing unwelcomed tension on the ligaments of the wrist which are not made for long duration load carrying. All of this is going to cause swelling and inflammation of these tissues.

So how do we fix it?

1. Rest:

Because this injury is an overuse injury we want to try to give these tendons and ligaments a rest. When lifting your child keep your wrist locked straight in a neutral position and avoid flexing the wrist backwards.

2. Positioning:

Avoid positions where your wrist is bent up backwards towards you when holding or feeding your baby. Always try to keep your wrist in a neutral position or rest the baby on your forearm as opposed to your hand when possible.

3. Modifications:

Try carrying your child in a different way that doesn’t require your fingers to have a strong finger grasp with wrist flexion. See below for one of my favorite ways to hold a baby

4. Wrist Splint:

It can be helpful to purchase and use a wrist splint to aid in keeping your wrist in a neutral position during the day or at night. Below is Kyle’s verrryyyy attractive wrist splint that he sleeps in at night. Here is a similar one on amazon: Carpal Tunnel Wrist Brace Support with Metal Splint Stabilizer by Zofore – Helps Relieve Tendinitis Arthritis Carpal Tunnel Pain – Reduces Recovery Time for Men Women- Left (XXL) Kyle also got a custom made thumb spica brace when his wrist pain got really bad. (Shout out to my very talented occupational therapist friends!)

5. Ice:

You can ice the sore or inflamed area 3-4 x a day for 10 minute intervals. This will help to reduce the swelling of the tendons.

6. Stretch:

Gently stretch the tendons by using your opposite hand to slowly and gently downwards (the end motion of throwing a dart). Hold the stretch for 30 seconds and perform several times a day.

7. Strengthen:

You can help avoid De Quervains by strengthening some of the wrist muscles. There’s a very easy way to do that while you are sitting on the couch catching up on T.V. Place your fingers inside of an elastic hair tie. Stretch the hair tie by extending your fingers slowly. Repeat 10 x.

And as I’ve said before the best offense is a good defense. So avoid picking up your kids using too much wrist flexion or prolonged holding of your child with too much finger grasp. You can discover even more good body mechanics when caring for your baby here.

Now, as any therapist or health care provider can attest to, a family member (especially a spouse) is one of the worsssst patients. Great at talking about their pain; terrible at home exercise program follow through.

If you are experiencing wrist pain hopefully y’all are better than Kyle and listen to my advice. Otherwise, you’ll be like Kyle and have to grab yourself a sexy beige wrist brace from your local Walmart.

Happy father’s day Kyle!