Pelvic misalignments cause the tightening and torsion of specific pelvic muscles and ligaments.  These tense muscles and ligaments have a constraining effect on the uterus which prevents the baby from comfortably assuming the best possible position for birth.

The Webster Technique is a specific chiropractic analysis and adjustment that reduces interference to the nerve system and facilitates biomechanical balance in pelvic structures, muscles and ligaments. This has been shown to reduce the effects of intrauterine constraint, allowing the baby to get into the best possible position for birth.

It is strongly recommended that the Webster Technique be used throughout pregnancy, to detect imbalances and optimize pelvic biomechanics in preparation for safer, easier births. Because of the effect the chiropractic adjustment has on all body functions by reducing nervous system stress, pregnant mothers should have their spines checked regularly throughout pregnancy, optimizing health benefits for both the mother and baby.

Dr. Tiffany Fernandez is a chiropractor in Virginia Beach, Virginia who specializes in Maternity & Pediatric chiropractic care, utilizing the Webster Technique. She is committed to helping moms achieve the births they desire through public education and chiropractic care. Her first child was born via Cesarean and she delivered her second baby at home.  She is a proud supporter and member of the International Chiropractic Pediatric Association, www.icpa4kids.com. She most recently spoke about “Trusting Birth after Cesarean” at the international, Trust Birth Conference. For more information or to attend a free pregnancy workshop designed to help you have your best birth, please call In Good Hands Chiropractic at 757-431-BACK (2225) or visit her website at www.ighchiro.com.

The fetus, at conception immediately begins drawing necessary nutrients from your body; at 21 days the baby’s heart will beat; by a mere 8 weeks they can already feel pain; therefore it is your job to protect your baby at all costs and begin taking measures immediately to treat your baby both physically, emotionally, and mentally. During this month our blog, newsletter, and free seminar will elaborate on ways to take small but essential steps towards being the best mom, even before birth.

Fitness: Babying your baby means baby yourself!

Protecting your baby does not mean stop taking measures to take care yourself. Often times, women believe they become fragile because they are pregnant, when in fact you are actually at a pivotal point both for yourself and the baby. This is the time to embrace your body and learn from all of the changes. One of the most significant methods for creating that understanding of your body while also forming a special and essential bond with your baby is exercise! Being fit will actually protect your body and your baby more than many other alternatives during pregnancy. You will create an inner and outer strength that will last well after the birth of the baby and also form a habit that will benefit your child in the long run.
Whether you were a star athlete at conception or have never picked up a weight, the time is now to focus on you. However, do not simply focus on the areas that you see as “problems”, but instead focus on the entire body. You will see more positive changes in your body during pregnancy than any other time because you are working harder to achieve the same goal. Studies have proven that pregnant women can become more physically fit than before they conceived and well after.
There are many ways to workout in a safe manner that will still keep your fetus out of harms way, while also building the strength to help you with endurance, flexibility, and overall fitness. I have provided an example for each of the core body parts, that are key for all pregnant women; and can easily be done in the comfort of your own home (images for the workouts are available online):
1. Squats – Squats engage the most muscles at a given time than any other exercise – Thighs, glutes and core. You can add dumbbells or a stability ball if you are more advanced or a chair for support if you are in your second or third trimesters.
2. One-Arm Dumbbell Rows – Helps your posture by giving your upper back strength to hold your shoulders back even with the added weight, it also engages your biceps, shoulders, and other back muscles.
3. Bicycle Crunches – This particular exercise is more beneficial than a regular crunch considering it engages more than just the abs; also the oblique and hips which are key factors in pregnancy. It is not recommended to lie on your back after the first trimester, so these can also be practiced using a yoga ball for additional support.
4. Kegels – This is probably the most beneficial exercise a woman can do considering it will be most useful throughout and post pregnancy. The best part is you can do this while at work, when driving, showering, and cooking, etc. and nobody knows!
5. Pelvic Tilt – This exercise tremendously reduces backpressure also known as swayback in pregnant women. Be sure not to use your butt – instead engage your abs while exhaling in order to release the tension. This exercise can be done standing, sitting, on all fours, or lying down.

Keep in mind throughout your pregnancy that you want to “baby your baby” as much as possible and the most lifelong beneficial way to do so is by taking care of yourself! Other special mechanisms to use during your workouts are music and talking your baby through the workouts about anything and everything. Obviously, that tactic should probably stay within the comfort of your own home, as not to scare the people in the gym.  The importance of working out during pregnancy and how it can benefit your pregnancy are listed in our most recent blog, so be sure to check them out.

Nutrition: How to baby your baby with three of the most essential nutrients:

Protein – Did you know that Expecting mothers need almost 50% more protein added to their diets? Simply increasing protein intake by 25g per day (equivalent of two glasses of milk, a chicken breast, and 2 cups of yogurt, for example), will meet the requirements. If you do not eat meat, you’ll have to meet your protein requirements through other sources, such as dairy, beans, or soy products. It is especially important to meet those requirements during the second and third trimesters, when your baby is growing the fastest and your breast and other organs are getting bigger to accommodate the needs of your growing baby. Keeping in mind that protein builds muscles, tissues, enzymes, hormones, and antibodies for you and your baby. Protein-rich foods also have B vitamins and iron important for your blood. Stick to lean sources of protein and healthy fats for weight control. Protein is the building block for the immense development and growth of cells and tissues in both the mother and infant, and is essential to a well balance over all diet. Active pregnant mothers or those with high – risk pregnancies may require even more, due to:
* Tremendous growth of the fetus
* Placenta development
* Growth of maternal tissues
* Increased of maternal blood
* Amniotic fluid

Iron – Did you know when you are pregnant that your need for iron doubles? The blood volume expands therefore accommodating the changes in your body. When you don’t get enough iron, this is when you may start to feel fatigued and become more susceptible to infections. Which in the long run could cause preterm delivery and higher chances for low birth weight. You need at least 27 milligrams of iron a day. Fish, lean red meats, chicken, beans and spinach are a start to good sources of iron. Your prenatal vitamins are also a good source of iron supplement, but you still need to add the healthy diet along with the vitamins.

Water – Is one of the most important nutrients for the body during and after your pregnancy. Keeping the body hydrated helps in preventing constipation, hemorrhoids, oedema and flushes out bad toxins. If you are one of the many women that have problems with retaining water, believe it or not, drinking more water is the key to getting the bad toxins out of your body and replacing with good and most importantly keeping you hydrated and add to healthier skin. You should be drinking six to eight glasses a day and if you are exercising you increase that by at least another glass or two. Try to drink this liquid before dinnertime to help with the increase of going to the restroom all night.

Bonus Information:
An important issue throughout the pregnancy that directly relates to working out and nutrition is weight gain. There are many different rules of thumb to follow, but many women overlook them. The additional weight gain should be based on nutrient factors, not due to excess fat. It is important to access your weight at conception in order to follow the standard guidelines for weight gain during pregnancy. Here are two quick references for yourself – Keep in mind excessive weight gain or not enough weight gain will leave the baby at greater risks for delayed developments, disease, or childhood obesity.

Body Type Target Weight Gain During Pregnancy
Underweight (BMI under 19.8) 28-40 Pounds
Normal weight (BMI 19.8 – 26.0) 25-35 Pounds
Overweight (BMI 26.0 – 29.0) 15-25 Pounds
Obese (BMI over 29.0) 15 Pounds

The Truth behind Two Hearts:
Modern Maternity is proud to bring you a new mommy series for the Maternity Boutique blog and newsletter, as well as FREE 30-minute monthly seminars to be held the third Saturday of every month at 3pm in The Maternity Boutique! We will elaborate on our blog and newsletter entries, as well as sharing great tips and demonstrations for fitness and nutrition.
We are a mother-daughter duo here to help express the importance behind an early connection with your baby and a follow-through that could make a world of difference later in life. Though our advice comes from separate experiences, learned lessons and values; together we plan to share our vision of pregnancy and motherhood while our hearts beat as one. For we believe a happy healthy mother, makes a happy healthy baby.
Co-written by:
Tamra & Brenda Cornwell
Modern Maternity – Owners
Nutrition and Wellness Consultant
Pre-and Post-Natal Fitness Specialist

Now that you’re pregnant, it’s more important than ever to eat the nutrients you and your baby need to thrive. Here’s how!

1. Take a prenatal supplement every day

It provides the vitamins and minerals you need, such as folic acid, iron, zinc, iodine, vitamin D, calcium, and vitamin A (though you should avoid taking more than the recommended daily value of vitamin A — 5,000 international units — since large amounts may be harmful to pregnant women).

1. Watch your weight

Mothers-to-be need to consume only 300 extra calories a day to support their baby’s development (that’s the equivalent of a container of yogurt and a piece of fruit). Women of normal weight should gain 25 to 35 pounds while they’re pregnant; overweight ones will need to add only 15 to 25. If your underweight, your doctor will likely advise you to put on between 28 and 40 pounds depending on your pre-pregnancy weight.

1. Eat a variety of foods

It’s easy — just follow the food pyramid. Each day, aim to eat between 6 and 11 servings of whole-grain or fortified breads, cereals, rice, and pasta; at least 3 vegetables and 2 fruits; 3 to 4 protein foods, such as meat, fish, and dried beans; and 3 to 4 servings of low-fat milk, yogurt, or cheese.

1. Limit your fat intake.

Fat should account for no more than 30% of your daily calories. Go especially light on high-fat foods like butter, sour cream, salad dressings, and gravies.

1. Drink plenty of fluids.

Shoot for 6 to 8 cups of liquids a day. Water is best; consume juice in moderation since its high in calories. And limit your consumption of beverages that contain caffeine.

5 Simple Ways to Incorporate Fitness into Your Everyday

Stop worrying about fitting in fitness to your day; make it a habit, make it enjoyable, make it work for you!

1. Dance your way through pregnancy – Dancing provides great benefits for the mommy and baby, similar to other forms of exercising, but also adds a special mind-body-baby connection to help you stay fit and under control of your body.
2. 10-minutes a day – 3 times a day – If you can’t find the time to squeeze in a workout, utilize your down time wisely by taking “baby steps” and walking regularly.
   1. Try 10-minutes of walking after a quick snack in the morning, before showering and starting your day.
   2. Try 10-minutes during your lunch break, walk around the office or enjoy the weather outside.
   3. Try 10-minutes of walking stairs while dinner cooks.
3. Yoga – Get connected with your body and soul with a yoga class once a week. It will not only help in equating your balance, but also in breathing correctly to help the fetus get enough necessary oxygen.
4. Swimming – Swimming, simply put, is the safest way a woman can work out; it works the major muscle groups, is a great cardio work out, and is easy on the joints. Take a dip…and stroke it out!
5. Body weight – Use your body as your weight to work out! The increased body weight will serve as a great tool to build your own muscle. Exercises such as squats and push-ups are great examples.

**Don’t forget the importance of warming up! Get that blood pumping and you breathing under control in order to safely and effectively get your heart rate up and avoid in shocks to your body.

Co-written by:

Tamra & Brenda Cornwell

Modern Maternity – Owners

Nutrition and Wellness Consultant

Pre-and Post-Natal Fitness Specialist

In our 23 years of being a part of thousands of women’s lives, we’ve learned a thing or two about being pregnant – and how to have more fun than you ever thought possible.  We invite you to join us for Maternity Boutique’s Mommy Club.  This 45-minute fun and informational gathering is held the last Sunday of each month from 1 to 2 pm.  It’s our version of Everything you wanted to know about pregnancy [and were afraid to ask.

There is a lot of truth to the old adage, “If you look good, you feel good.”  We at Maternity Boutique strive to help you look your best.  In addition to The Mommy Club, we also offer you a 20% discount on your first shopping spree with us [either in the store or online].  Then save your receipts for our savings bond program – our gift to you for your baby.

So, before you get busy with other things, get your girlfriends together and call 422-5502v to reserve your spot(s) at The Mommy Club.  Seating is limited and we fill up quickly.

Again, congratulations!  We wish you a healthy and happy pregnancy! 

 Sincerely,

Vicki, Marja and Suzanne

It’s been a while since we’ve sent a post here, but we have some great plans that you’ll begin to see starting this week.

New seminars and sessions on nutrition, fitness, and all the things it means to be pregnant are being scheduled as we speak. We have forged new relationships that will bring lots of great information, and have a monthly e-newsletter that will be coming your way starting this week. Stay tuned, tell your friends – and as always please keep us posted on your baby progress.

Ah, big, thick vanilla milkshakes ….I remember having one almost every day carrying my oldest and INDULGE I did but 50 pounds later I wasn’t so blissful. Little did I realize the chemicals I was not only putting in my body but this precious little growing one…….

“Nothing will affect your baby more than what you eat” (and put on your skin) says Katherine Tarr of A Guide to Motherhood.  “Women on poor diets have a higher incidence of difficult labors, premature births, infections, hemorrhages, nursing problems, and problems during pregnancy.”

Despite the hormone roller coaster, work on avoiding refined foods or sugar, junk foods, sodas, fried foods, etc. and concentrate of fresh and raw fruits and veges, organic yogurt and eggs, nuts, beans, free range meats and fish.  Raw Foods (not what you think) contain enzymes which aid digestion and elimination (an ever present issue), nutrient absorption, and protect your immune system.  Studies show nutrition can even affect the baby genetically, but this is GOOD NEWS because this is completely in your control.

As always, review any questions with your pediatrician.  Be informed, empowered, feel better by EATING better, and start your new little angel off WELL !

Here are some FUN FOOD TIPS:

• Make sure you’re getting enough water (start with an extra 8 oz. a day & work up).
• Try increasing your fresh fruit or vege servings at least 1 a day.
• Add some sprouts to your daily salad.
• Try stevia as a sweetener rather than refined sugar or artificial sweeteners.
• Keep ‘worry free’ snacks on hand like carrot sticks, orange slices or organic blue corn tortilla chips with fresh salsa (get a raw vege serving this way!).
• In casseroles or cooked dinners, throw in 2-3 cups of raw veges such as peas, carrots, peppers, etc. just before serving.  I use zucchini slices in spaghetti sauce.
• Make sure to get enough protein as developing babies need a great deal.

 Get up and WHAT?….I remember having two of my sons in the heat of the summer and just wanting to lay DOWN not get UP and EXERCISE…I know it’s not easy when you fee like you’re turning into RipVanWinkel or you can’t be too far from the powder room but let’s consider the benefits:

• Increase in Self esteem, lowering depression and anxiety
• Maintain a healthy and steady weight gain
• Helps to reduce pregnancy related discomfort
• Lowers the chance of having to have a cesarean
• Shortens the recovery time after birth
• Accelerates postpartum weight loss
• Increased energy levels
• Improves sleep quality

Your circulation is more efficient so you AND the baby are getting more oxygen and nutrients and helps with leg cramps.  It builds your immunity by moving your lymphatic system, tones up your perineal muscles so you’re less likely to tear during delivery and can shorten labor and the recovery period.  Of course, it will help with weight gain and relieves stress.

 As always, review any questions with your pediatrician.  Be informed, empowered, get moving in activities you enjoy, and feel your best !

 Here are some Get Moving TIPS:

1.  If you were doing it before, it’s probably ok now (with some modification, but check with your OB).  This is NOT the time to start training for your first 10K.
2.  If you weren’t exercising before, start slowly.
3.  Try nonimpact exercises like walking, yoga, stretching, gardening, stationary cycling or water aerobics.  Find something you ENJOY.
4.  Stay hydrated and don’t get overheated, breathless or too tired.  Your body’s working hard enough right now.
5.  Remember, as baby gets bigger, your center of gravity shifts, so watch your step
6.  STOP if you’re dizzy, bleeding, contracting or are just plain miserable, and avoid lying on your back after the first trimester as this can restrict blood flow to the baby.

I was at the gym a few weeks ago, and picked up the October issue of Reader’s Digest to read as I walked my semi-daily 1.5 miles (now 2 ¼ miles) on the treadmill. My friend Lea couldn’t be there to keep me going, so I had to occupy myself by reading. Thumbing through the pages, I stumbled across an article entitled: “How the new science of thank you can change your life,” by Deborah Norville. In it, Norville offers scientific proof as gathered from research at both University of California, Davis and University of Miami that the practice of “gratitude and acknowledging the blessings in our lives” has the power to positively transform us. She explains, “As science is now proving, feeling grateful can actually make us healthier, literally.” She goes on to show how, “We’ll sleep better and exercise more. We’ll feel more optimistic. We’ll be more alert and active. And if we do this over a period of time, we’ll realize we are making progress toward our life goals.” I have the article saved as pdf files if you would like to read it. For me, a point was well made.

It was no accident then that this article and the topic of discussion at my Bible study group that same week was basically one in the same. Our illustrious leader, Lauren used scripture, including the following to make the point that our actions are a result of where our minds are focused.  Romans 8:5-6 5Those who live according to the sinful nature have their minds set on what that nature desires; but those who live in accordance with the Spirit have their minds set on what the Spirit desires. 6The mind of sinful man[e] is death, but the mind controlled by the Spirit is life and peace.  

In other words, looking back at Christmas’s past, I had to ask myself, just “What were you thinking!?” 

I was thinking I need to get everything “done.” Done?! How does that happen? How does Christmas get done? It should never be done. But it was thinking I could do it all – get it all, make it all, decorate it all, wrap it all, find it all, bake it all, that all too often drained the joy of this beautiful season right out of me. I remember at one point last year – or maybe the year before – wishing I could just decorate the tree by myself instead of arguing over whose ornament was whose. Yeah, that’s in the spirit of the season.    Just let me do it myself!

Back to the original point of all this: Thanksgiving.  Last year we spent the holiday in Pennsylvania Jim’s family and not mine. Though different, it was as beautiful and family filled as ever, loaded up with too much food and lots of  laughter. Though I missed “my side” it was great spending time with my in-laws whom I love so well. I also got to hear new stories about a family with very deep roots. Did you know the Greccos are related to Frank Sinatra!

Coming home I made a promise to myself to keep all I have to be thankful for in front of me.  It worked.  Though I had a gazillion things to do, but I felt much differently about it.  As my dear friend and Catholic colleague Regina,  commented – “You look different, like you are at peace .” I was. I honestly felt more focused on  the real reason all this was happening. I was more conscious than ever of my deepening faith and ever more grateful for an incredible family of Sharps and Greccos (that so very warmly includes: Antons, Byerlys, Fritzs, Steinmachers, Pattersons, Minichs, Leiblers, Dyers, Doepkers, Schneiders, Berrimans and more), and am eternally in awe of how this continually all comes together.  God tries to tell each of us – in so many different ways – peace lives within a grateful heart.

My friend Heather understands this well. February two years ago, the house that she and her husband had been renovating for more than a year burned down. They’d just moved back in and were barely unpacked when it  happened. Though no one was hurt, they lost almost everything. At one of our Bible studies she shared how now – she sees the blessing in it all.  Literally out of the woodwork came friends and family and a faith she never knew she had. She is surrounded by a love of God that today is visible in her very being. Her faith is an inspiration to me, and I am honored to call her my friend.

Though I am a little sad it took an article with “scientific evidence” for me to understand what God has been telling me all along – I am eternally grateful that I am able to understand it at all.

Donations will be collected at our shop located 1564 Laskin Rd, Suite 174 in the Hilltop East Shopping Center Virginia Beach during our normal business hours:

Monday – Saturday: 10 am – 6 pm
Thursday: 10 am – 8 pm
Sunday: by appointment until 12/8