3rd TRI PRE

Your bump will be popped by now or very soon.

Heartrate Increase

Due to the growth of the baby, your heartrate can increase VERY EASILY. Use your perceived rate of exertion + heart rate monitor to keep that in check.

Out of Breath

As well, you will feel heavier, slower, lots of blood pressure when bending over to tie your shoes + more easily out of breath while doing anything.

Relaxin

You are so flexible right now. Relaxin, the hormone prepping your body to give birth, is making you way more bendy than normal. PSD (PUBIC SYMPHYSIS DISORDER) is also common now due to this birth prepping hormone- pain around pubic bone when walking, lunges, squats, pliés or lifting the leg. Be mindful.

Broad Ligament Pain

Due to the growing baby, your uterus is obviously becoming larger which then can affect the ligaments surrounding it in the pelvis. The stretching of the broad ligaments can cause pain - this is normal, but always verify pain you feel with your obstetrician.

Pubic Symphysis Dysfunction

Very common but does not have to be - something else that I wish I would have known during my pregnancy - merci, Dr. Duvall.

Creating stability by strengthing your adductors in a neutral pelvis will start to alleviate some PSD/SPD. Look at IN 10 Adductor videos.

Another Great tip from PCES 2.0 (I know, that I reference it often but it is so freaking GOOD): put a piece of plastic on your car seat + hold your legs together to swivel in + out of the car. This will give relief + some stability to your super flexible ligaments around your pelvis when transfering weight.

Insomnia

During the last weeks, your body is creating many organs for your baby, (ie the lungs), which results in the hormone cortisol to be high in your body. This is your body’s push to ensure all development is finished prior to delivery. Our bodies are so friggin’ smart. The flip side is that you will not be able to sleep as well at night because of the higher level of cortisol coursing through your body.

Growing Pains

Common sense but perhaps worth mentioning: our bodies are truly amazing + accommodating but there is only so much space available especially if you have a short torso, like moi. The intercostals above my last floating rib on my posterior R hurt so much for the last 2 months or so. Just know that you are not alone if you have odd pains in your body - ah, those kicks to the inside of your ribs :).

What I wish I had known during my pregnancy:

To counter this watch/do 101 breathwork.

If you haven’t already, start breathwork in the posterior chain now. Studies have also shown that this lessens diastasis recti as the abdominals are expanding to allow more space rather than the anterior fascia of the transverse abdominals + obliques. Thus, birthers also then healed quicker from their DR post partum. Very cool.

Vibrant Dreams

Expect elaborate cool dreams in technicolour. I met Rohan before he was born. So special + very cool. 0 data + purely anecdotal.

Rest But Keep Moving

REST when you can, but do keep moving daily, even if it's just a walk, as it helps with stamina for delivery as well as healing post partum.

Abhyanga

Give yourself SO MUCH LOVE. Keep massaging luxurious oils onto your bump, back, breasts + booty - entire body if you can.

Abhyanga is a beautiful Ayurvedic practice which I loved, did + still do. Use warm oil according to your dosha or whatever warm oil you like. Starting from your feet make upward long strokes stopping at all joints to massage clockwise 3x. Continuing up your entire body. I sometimes do an Abhyanga with just my body lotion in order to give my body some quick mindful love/honouring.

Trigger Warning:

Disordered Eating

Fat Store Cravings

You will be craving more food now as your body is creating fat stores for breastfeeding. My sugar + salt cravings were crazy in the last 8 weeks. I could not get enough sweet chili heat chips or cookies + cream cake. dead truth. Take from this info what you wish.

Only start the below 4 weeks prior to your due date.

(this is to avoid premature delivery)

OF COURSE, ALWAYS FOLLOW YOUR OBSTETRICIAN'S ADVICE.

Perineal Massage

Plenty of legit how to videos on youtube - midwife channel is best.

Ball/Hip Circle, Malasana + Curb Walking

Sitting on a lg stability ball + gently bouncing as well as drawing figure 8s while on the wall. These movements helps your pelvis to widen gradually while being supported.

Malasana but do not bare down. This is also a great position for birthing with your partner supporting your back.

Curb walking to gently assist the babe's head to get into position for delivery. This is walking with one foot taking steps only on a curb while the other is walking on the ground. Make sure to do on both sides.

Dates, Pineapple + Raspberry Leaf Tea

Eating fresh dates + pineapple are said to soften the cervix.

Drink 1 cup of red leaf raspberry tea/day. Be mindful as this can cause Braxton Hicks, so simply lay off it this happens + speak with your obstetrician.

Breach Babe + Supported/Assisted Headstand

If your babe is breach, speak to the babe + then do a supported headstand as this can help the baby get realigned for delivery. Also, a great trick for ultrasounds if the angle is poor to see your baby. DO NOT DO AGAIN AFTER BABY IS IN POSITION FOR DELIVERY. DO NOT ATTEMPT IF YOU HAVE NEVER DONE AN HEADSTAND.

Hydration Labour Prep

Extremely interesting data supporting birthers being well hydrated before giving birth. And this has to start two days before delivery - aim for 2 days before delivery date or 2 days before induction/Caesarean date.

At the very least, you should have at least 3L of H20 per day. If your urine is darker drink until it is almost clear.

A well hydrated birther has less a risk of tearing. Yep. That alone blew my mind. (Thank you, Dr. Sarah Duvall + PCES 2.0).

Plus, all body fibers require water to heal and if one is dehydrated it is that much more difficult for the body to rehabilitate itself.

BREASTFEEDING PREP

Breastfeeding takes team work From both you + your baby. If you plan to breastfeed, ask if lactation specialists work at your delivery hospital + what days - many do not work on weekends. Make sure that you get help with your baby’s latch before you leave the hospital as that will make your breastfeeding life way more enjoyable. ALSO, ask if your baby has a tongue-tie or a lip-tie because that can affect latch + nourishment.

Hospital Bag

pens + folder to carry paperwork - you receive a lot

long phone charger

water bottle with straw - easy use for sleep deprivation

pillows for you (birthing + nursing)

pillow + blankets for your partner

snacks + food for your partner

cooler if you want your placenta - planted cherry tree for Rohan with mine

any delivery support - stereo, music playlist, essential oils, electric candles, etc.

panties - emerge C-sections require 3 day hospital stay

warm socks

flip flops - shower + room

towel + face cloth

angled peri bottle

sanitary ice packs for your vagina (at home awaiting)

toiletries

nursing pjs

robe

slippers

comfy, elastic waist, loose lounge set

nursing top

adult diapers (trust)

Vit D drops for babe

sleeve of diapers for babe

baby clothes with feet - different sizes

baby bum balm

baby wipes

linen/cotton receiving blankets

baby toque

scratch mittens

your amazingly courageous + beautiful heart; wishing you the delivery that you desire. xx

Keep snacks on you to eat small meals + often. This helps when dealing with morning sickness.

HYDRATE

Keep a Litre water bottle near by + refill often. Even if you do not feel thirsty: drink. Holistic Health Practitioner, Andrea Abenoza-Filard, recommends 2-3 L per day.

PROTEIN

1.52g of protein per kg of your weight per day - essential for development of your baby + your own health.

Calcium

1200mg/day in food sources not a supplement - your bones/teeth are weaker right now as your baby is taking your calcium stores. Broccoli is a fantastic source of calcium - higher than any dairy.

Lean protein: chicken, bison, beef, pork, tofu, tempeh, beans, edamame, eggs, plant based protein powders without additives

Nuts

Seeds - EFAs (essential fatty acids)

Coconut Fortified Yogurt

Fortified Plant Milk - Pea is super high in Calcium

Broccoli, broccolini++

Spinach+

Pumpkin Seeds, Butter + Protein Powder+

Strawberries, Blueberries, Dirt Cherries, Gooseberries, Oranges, Pomello, Grapefruit++

Squash, Peppers, Carrots,++

Bananas, Apricots, Avocados+++

Dates, Pineapple++++

Ginger Tea* - in moderation

Holy Basil Tea - awesome for entire pregnancy, breastfeeding + post partum, in general**

Red Raspberry Leaf Tea***

+ Iron source: be sure to eat with vitamin C food source

+ +Vitamin C source

+++Potassium source

++++Preps the cervix for delivery; only start eating 4 weeks before your delivery date

*nausea relief

**adaptogen - gentle hormonal supportfor your body that is safe for your developing baby

***tones uterus; only start drinking 4 weeks before your delivery date

NB MAKE + FREEZE SOME POST PARTUM MEALS NOW. IE PRE-COOKED CHICKEN BREASTS WITH FROZEN BAGGIES OF PRE-CHOPPED CARROTS, CELERY, SQUASH + SWEET POTATO. FROZEN BAGGIES OF DRY OATS, CHOPPED DATES, COCONUT CHIPS, FROZEN BLUEBERRIES, RASPBERRIES, SUNFLOWER SEEDS, CHIA SEEDS, HEMP SEEDS + PUMPKIN SEED BUTTER - take out to pop on stove top with water or a plant based milk or pop in fridge with splash of plant based milk for overnight oats. NB BE MINDFUL OF FOODS KNOWN TO CAUSE COLIC OR DIAPER RASH

SAME AS ENTIRE 2ND TRIMESTER

Daily Prenatal Multi-vitamin: take on an empty stomach first thing in the morning in order to metabolize all of the nutrients available. The Iron can make you feel nauseous, so my pharmacist did say that I could eat something small to go along with it - just FYI.

Omega 3 - DHA 400mg is a MUST. Brain development for the baby + really good for your own brain.

Folate - MUST. 1 mg/day after 1st trimester, but verify with your obstetrician.

Magnesium Citrate - this is a must if you are constipated. STOP PUSHING AS THAT ENCOURAGES ALL KINDS OF PROLAPSE.

There is no right or wrong way to go about sex during pregnancy.

Always check with your doctor about whether you, specifically, are OK to have sex. (See Pelvic Rest Below.) But if your doctor has not told you otherwise, + your pregnancy is low risk, it is generally completely safe to have sexy time.

REpeating much of 2nd trimester sex here as it is still applicable, though some info is new ; ).

You may find your new, rounder shape makes you feel sexier than ever before.

Body confidence can definitely equal an increased desire to get naked.

Pelvic Rest

Some birthers are put on 'pelvic rest', which usually means no vaginal sex because the pregnancy is considered high risk. Since you can achieve orgasm without penetrative sex, it is definitely worth clarifying what is off limits for your body with your obstetrician.

Heightened Orgasms

Birthers gain 3lbs of blood during pregnancy. Most of this blood ends up flowing through the lower half of your body. With all that extra flow during your Honeymoon phase (2nd trimester), you may feel more in the mood than normal. Plus, your orgasms may also feel more intense - some birthers experience multiple orgasms during sexual activity. your breasts + nipples may feel larger or more sensitive. Personally, I could feel my entire uterus contract during orgasms - utterly wild.

Masturbation

This is good way to get familiar with your changing body. Pleasure may also help distract from some of the more unpleasant symptoms you’re experiencing, like morning sickness, back pain, leg/feet swelling + other discomf.Personally, I masturbated a lot during this trimester. Simply what I preferred.

Delivery Prep

Nipple stimulation + orgasm release the hormone oxytocin, which is the natural form of pitocin (a drug used to augment labor). Prostaglandins in semen may also help ripen the cervix.

Difficult to Orgasm

With the baby taking up so much room in your uterus, the muscles may not be able to fully contract as they need to in order to climax. So wild.

Sensate focus

This is the act of touching or being touched. This practice encourages sensuality versus sexuality. You may be clothed or unclothed. Designate one partner to be the giver + one to be the receiver. From there, you might focus on how different touch at different tempos on different areas of the body feels.

Cuddling + Massage

Cuddling + massaging may be the intimacy that you crave or need instead of sex. There are no rules - just do you.

Extra Sensitive Skin

Watch additives in lubricants as they may irritate your vagina, perineum or anus. Here is my fave DIY lube that does not mess with my hormones.

Toys

Toys are totally fine to use, simply practice good hygiene with good quality products (glass or silicone). Thoroughly wash after each use. Be gentle at play as your senses are heightened now in your pelvis, vulva, nipples, breasts + anus.

Sex Positions

Sex positions suggested by sexologist Shanna Katz Kattari

Spooning: Less pressure on belly.

reverse cowgirl: Keeps belly from being compressed.


Floating Above: Done in bath with partner holding you from below. Be mindful of lube as water is not lubricating.

Pregnant person sitting on a chair while partner pleases them: YAS. Best for relaxation as the pregnant body gets a literal rest.

Oral Sex: Giving + Receiving. You're growing a humxn, so I say RECEIVE.

Anal sex: Simply use lube if you are receiving. NB never anus to vagina or anus to mouth as that may spread bacteria causing pregnancy complications.

Side by side: With pillows or towels as comfort props. Lessens compression on bump.

Contact your obstetrician if:

You experience bleeding during or after sex.
Your water has broken or you have leakage of unexplained fluid.
You have an incompetent cervix - cervix opens prematurely.
You have placenta previa - placenta covers part of all of your cervix.
You have signs of preterm labor or a history of preterm birth.

Completely normal to want absolutely nothing to do with sex at different points of your pregnancy or even throughout the entire 9 months.

The key is to find something that works for you (+ your partner[s]).

Be it sex or no sex.

Bleeding + Light-Headedness

If there is any bleeding you STOP IMMEDIATELY + CALL YOUR OBSTETRICIAN.

If you become lightheaded while workout out STOP IMMEDIATELY + CALL YOUR OBSTETRICIAN.

Urine

Watch your urine output. If it is too yellow, you are dehydrated. Aim for almost clear urine to ensure you are adequately hydrated. This can be a challenge to stay on top of for entire pregnancy + post partum, especially if you breastfeed.

Heartrate Monitor + P.R.E.

Wear an heartrate monitor, watch your Perceived Rate of Exertion level + follow your obstetrician's rules. Do not pass max heartrate + be able to have a conversation (without being out of breath) while working out, as you want to protect the heartrate of your growing baby.

Download a free monthly Prenatal plan for Beginner, Intermediate or Advanced movers to learn how to schedule your own movement.

Refamiliarize yourself with all the 101s to relearn proper alignment as your body is going to shift massive amounts + very quickly in this trimester.

Ensure that you still have proper alignment as your quickly growing baby at this point is pulling your uterus into an anterior tilt. Be vigilant with engaging your transverse abdominals (deepest corset muscles from sternum to pubic bone + 360 degrees around your body.

Your body's center of gravity is shifting big time daily now, so you will need to readjust your form daily, even just for walking, sitting on the loo, doing dishes, etc.

Remind yourself that you are growing a human from scratch, which takes crazy amounts of work from your body. IF YOUR BODY SAYS STOP: STOP. IF YOUR BODY SAYS, I NEED A BREATHER: TAKE AS LONG OF A BREAK AS YOU REQUIRE - it is more than okay to stop an LTD video. xx

2 TIPS

Work with a mirror to keep an eye on the your placement, specifically your feet, pelvis, torso + shoulders.

Slow squats WITHOUT BEARING DOWN + holding a small stability ball/yoga block/sm pillow between your adductors (inner thighs) will help keep the ligaments around your femur head engaged as well as your perineum flexible for vaginal delivery. Thank you, PFPT Karolane + Doula erin for that info.

Move however you desire.

With caveats, of course.

1. Unless you are working with a pelvic floor physiotherapist closely, I do not recommend high impact movement - this is to avoid pelvic floor strain/pressure.

2. 0 flexion of the rectus abdominals - this is to lessen diastasis recti separation.

3. 0 ankle or wrist weights + heaviest weight is a maximum of 8lbs in each hand - this is to avoid excess internal abdominal pressure. Feel free to go weightless now as you will feel slower + heavier.

4. Do not stay laying on your back for too long as that cuts off blood circulation to the baby + yourself.

5. PSD: lower all arabesques, developpés, bâttements, attitudes, side line, side series, leg lifts + lessen depth of squats/lunges. BE MINDFUL. Move slow + with precision as you can easily hurt yourself now due to the relaxin in your body.

6. Do not roll down on your back: turn to you side, use your arms to lower yourself + then trasfer your weight from your shoulder onto your back. Reverse goes for sitting up.

7. Use a theraband or tube for squats in order to get your posterior chain muscles firing. Your growing baby is bringing your weight anteriorly when you squat (into your quads + knees) + we want the sensations of muscles worked to be more behind the leg. I am reiterating what is in the 101. Please watch them.

8. Working on 1 leg is a lot for a pregnant birther, so stick to 2 legged work if you feel out of balance or soreness in your hips. I will be making more videos specifically for this - thank you PVPT Karolane for that info.

9. Never do any exercise in an overly heated room. It can cause developmental problems for the baby, dehydration + fainting for you.

10. Never reach endorphine ‘high’ level as that causes dangerous stress levels for your developing baby - cannot tell until childbirth once the umbilical cord is seen.

11. Engage the transverse abdominals. Sahrmann is a must watch + must implement.

12. TAKE BREAKS. STOP the video whenever you want. ALlow yourself the grace to follow your body’s ever-changing needs on a day-to-day basis.

13. Hydrate: at least 4oz water every 15min of movement. I tend to recommend a sip or 2 every 10 min of movement.

This information is to give you knowledge in order to make informed decisions for your health + your baby’s health, not to scare you.

Moving while pregnant is a must but has to be done using mindfulness.

NB I am not an obstetrician nor a nutritionist nor a psychologist, I am a nerd. Please use the above info at your own discretion.

Never disregard seeking professional medical advice or delay in seeking it because of something you have read or seen here.