Tip #7: Partner Up
We all know that staying accountable is a great way to stick to our commitments. Tell someone about your fitness plans—simply putting your intensions ‘out there’ will strengthen your resolve. Better yet, conscript others to join you! Arrange a bi-weekly yoga + coffee date with a girlfriend, or ask your partner to join you for evening strolls. Working out is often better with a buddy.
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Tip #8: Start Kidding Around
No one will keep you on your toes like your kids! In addition to the usual running around required when you have diapers to fetch and toddlers to chase, take some time to play like a kid. Notice how they gallop, tumble, dance, and flop outside and around the home. Try climbing the stairs like a cat on all fours, or even jumping through the sprinkler with them! You may not be HIIT training, but you’ll be keeping active and having a blast!

At the end of the day, motherhood is a journey with a new set of rules, so don't expect to adhere to your pre-Mama self-care routines, or past expectations of what your works-outs should look like. Treat yourself with tons of kindness and understanding because Motherhood is demanding. Sometimes sit-ups & planks take the back seat to a sick child or catching up on much needed sleep, and that’s ok. Fitting into your pre-pregnancy jeans may happen, and it may not, it really doesn't matter, so long as you do your best to stay active for the sake of your health & strength—goodness knows it will help you keep up with your Little Ones!

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In honour of our Summer Wellness Special, we spoke to our expert team of wellness professionals about their personal health philosophies, what inspires them the most and their best piece of advice for a healthy/happy life!

Written by Yoga Mamas' Naturopathic Doctor, Dr. Nikita Sander
The beauty of breastfeeding can be the ultimate bonding experiencing for mama and baby and by now, many of us are well aware of the numerous health benefits breastfeeding has for both mama and baby. Yet, as beautiful of an experience breastfeeding can be, it can also be a common source of stress, frustration and anxiety for many women for a variety of reasons. One such reason may be the perception that milk supply is low or insufficient. It is important to note that the two best indicators for adequate milk supply are:
 

1. Baby is gaining weight at a normal rate
2. Baby is producing a normal amount of wet and dirty diapers.

 
Although many women worry about the sufficiency of their milk supply, truth is, more often than not, most women need NOT worry. For most, supplementing with herbs known as galactagogues, which are substances that help stimulate an increase in milk production, are not necessary. If you are concerned with low milk supply, the best course of action is to consult a trained and certified lactation consultant who can help determine if there truly is a concern for low milk supply, determine the cause and treat the cause.
 
Before we move on to exploring the wonderful world of galactagogues, it is important to also be aware that optimal hydration and nutrition is also fundamental to ensuring optimal lactation and milk supply. For each breastfeeding baby, mamas need an extra 500 calories per day in order to keep up with the demands of milk production!
 
Even the quality of milk can be traced to the mama’s nutrition and eating habits! A combination of quality sources of protein (animal and plant-based proteins), healthy fats (fish, avocado, olive oil, nuts and seeds, etc) and complex carbohydrates (vegetables, fruits, whole grains, beans and legumes) are fundamental! And while hydration needs vary from woman to woman, dehydration can be a significant contributor to lack of milk production. Aiming as close to 2.5 to 3L of water daily while breastfeeding (and beyond) should make a world of a difference!
 
Now for the herbal GALACTAGOGUES! Here are a few of my favs:
 

• Fennel
• Fenugreek
• Blessed Thistle
• Goat’s Rue
• Shatavari

 
If you are thinking of supplementing with any galactagogue, receiving individualized guidance from your naturopath, lactation consultant or doctor is always recommended first. These herbs can be found in many different forms from dry or fresh herb to capsules, tablets and tinctures.
 
Not quite sure where to start? Feel you could use a boost in milk supply? Give the following DIY herbal tea recipe a try: 

Equipment you’ll need:

• Air tight container for storage
• Tea infuser/tea bag

 
Ingredients:

• ¼ cup fenugreek seed
• ¼ cup fennel seed
• ¼ cup blessed thistle
• ½ cup dried nettle leaf
• ½ cup dried red raspberry leaf
• ½ cup dried lemon verbena

 
Directions:

• Simply combine all ingredients in a larger mixer bowl and store in an airtight jar or glass container. Can be stored in a dark cupboard and remains fresh for up to 1 year.
• Use 1 to 1.5 tsp of tea per cup of water with a tea infuser or tea bag.
• Pour boiled water over tea infuser/tea bag in a mug and let steep for 10-15min to allow for proper infusion of the herbs.
• For best effect, work up from 1 to 3 cups per day.
• It may take anywhere from 72hrs to 2 weeks for some women to notice a change

 
BUT, if you’re not into the DIY thing, check out the tea formula called Mother’s Milk by Traditional Medicinals, which combines a number of the above ingredients ready to go in individual tea bags. It can be found at a local health food store, grocery store or even Amazon and is often my most recommended formula!
 
Cheers to Happy Lactation! 

It helps increase blood flow, which brings oxygen and nutrients to the heart, placenta and baby. It also helps to stimulate the lymph system which helps build immunity and flush out toxins. All of this is especially helpful during the third trimester! ​

During pregnancy, a woman’s body is producing Relaxin to relax joints and ligaments, but the muscles surrounding the areas begin to tighten to compensate. This leads to the tight hips, low back, glutes, etc. We help to relax and stretch out the muscles to help them try and adapt to their new “normal” state during the pregnancy stages. We even work on the belly (if you want)! This a great way to release tight muscles such as the diaphragm and muscles between the ribs … imagine being able to take a big breath again!