* Get Back In Shape After The Birth Of Your Baby

by: Janice Elizabeth Small
1. Be especially kind to yourself in the first weeks after your baby is born. Your body has gone through huge changes and it's unrealistic to expect that you can snap back into your old shape straight away. Unrealistic expectations sets you up for failure and disappointment, but you CAN get your figure back if you are patient and take it one step at a time.

2. Forget drastic dieting and treat your body to healthy nourishing food and gentle exercise to get back in shape. You will naturally lose some weight during the first few weeks as your uterus shrinks. Breast feeding alone will allow you to lose weight at 1lb a week if you eat normally and healthily as it uses up 500 calories a day, but you do need to eat enough so that your milk does not dry up. Plan on losing the remainder at a gentle pace.

3. Your tummy will look very sad after the birth, flabby and saggy. Don't worry you can soon get things looking good again. Do all the post-natal exercises and gentle exercise recommended by your health-care professionals during the first 6 weeks to get your tummy back in shape. After that check with them that it is Ok if you want to embark on a more strenuous exercise routine. Once your doctor says its OK to exercise, one of the best ways to retighten your muscles is a simple yoga move. Stand with your feet apart, hands on thighs. Breathe out fully and then pull your tummy muscles in and up as hard as you can, holding for a count of 10. If you do this a few times a day before breakfast you'll soon see results. Don't do this during pregnancy.

4. The first few weeks with your baby are precious and not the time to start injuring yourself by doing too much too soon. Whatever you decide to do, don't go mad in the first week you're allowed to exercise normally. Build up gradually as if you'd not exercised before.

5. If you are not able to get back to the gym or to do whatever activity you used to do now that you have a baby to care for, investigate home-exercise programs and videos you can do while your baby sleeps or organise your partner or friend to watch your baby for a short time while you exercise. You will need to be a bit more resourceful and determined to fit in your exercise but you can find a way if you really want to.

6. Walking with your baby is always great – you both get fresh air and out of the house and you get fitter while your baby is soothed by the movement of the pram. You could also use a baby carrier to keep your baby close to you while you walk. This is especially soothing for a restless baby. Aim to walk for 30 minutes to an hour each day.

7. You may find yourself tempted to snack more if you are alone at home with your baby especially if you are used to being out and about at work every day. Make sure you have lots of healthy snacks around such as fruit and avoid buying unhealthy snacks so you are not tempted. You may be better to plan 5 or 6 mini-meals rather than snacking all day AND having your usual lunch and dinner.

8. Take the time to plan simple meals for the next few days before you go shopping. This will help you avoid the "What's for dinner"/"Oh no, I haven't defrosted it?" / "Better send out for pizza again" Syndrome. This is not the time to plan elaborate recipes but try and avoid too much processed junk food because you do have time for a simple omelette, pasta sauce, baked potato or salad.

9. If you start a plan to get in shape and it all feels like too much, simply restart it when you feel up to it – there's no need to beat yourself up over anything. Most women feel a bit tired and stressed with a new baby so don't put more pressure on yourself. All in good time. If you feel really down remember and seek help - post-natal depression is very real and quite common.

10. Reward yourself. You've been through a lot – your body has changed, your hormones are in disarray. Whatever you do that helps towards getting back in shape (a walk, a healthy snack, your tummy exercises or whatever) give yourself a pat on the back. A few moments to yourself can be a great reward if you have someone who will care for your little one for a while.

Bonus tip: Above all relax into your new life with your baby. You'll achieve nothing by worrying about your shape. Take time to rest and pamper yourself as much as possible. Sometimes you can feel quite neglected because your baby makes so many demands and this in itself can lead you to eat for comfort. Take care of your own needs. Ask for support from your partner. If you look after yourself by eating healthily and keeping up some gentle exercise you'll be fine and your weight will naturally rebalance itself over time.

* Having a Fast Labor

By:Brenda Lane
Fast labors can be challenging for expectant mothers. Find out if you are more likely to have a fast labor and what you can do to cope with a fast labor.

While only a very small percentage of labors are fast, very few expectant mothers have not thought about what they would do if the baby came very quickly. The medical term for a fast labor is "precipitous" and is defined by any labor that lasts for 3 hours or less from start to finish. These are often the stories that make headlines in the paper, such as "Baby born on Expressway" or "Father delivers baby at home."

Precipitous labors do happen, but parents should be cautioned about several things before they assume they will have a fast labor and get to their place of birth too soon.

1. Precipitous labors are much more common with second or later babies. It is very unlikely that a mother will have a very fast (3 hours or less) labor with her first baby.

2. Exact statistics of precipitous labors are not known, but some preliminary data shows the percentages to be roughly 2% of all labors. This information should also reinforce to expectant parents that their own chances of a very fast labor are quite small.

3. Mothers with a previous precipitous labor are more likely to have another.

4. Mothers with a previous precipitous labor have several options with subsequent pregnancies and should not be compelled to be induced to "control the labor."

How to Identify a Precipitious/Fast Labor
Fast labors can be difficult for mothers to identify. One of the key factors in precipitous labors is that not only do they tend to start out with very regular and very intense contractions, the intensity builds quickly. Many mothers will even notice that it feels almost as if every contraction gets stronger and builds in intensity from the last one. This labor can be referred to as a "deer in headlights" labor since mothers can seem almost overcome by the intensity of contractions in such a short period of time both during and immediately following labor.

What to do if you are having a Precipitious Labor
If you suspect you are having a fast labor, it is crucial to get help as quickly as possible. If you have a spouse, friend or neighbor who can get to you immediately it is much better than being alone. If you live nearby to the hospital, it is important to leave as quickly as possible. Do not be overly concerned if you have all of your bags or items with you as getting to your place of birth is more important than if you remember to pack your nightgown or camera!

If you are feeling an urge to bear down and you are still at home, it is better to call 911 for phone assistance and await the EMT's/paramedics than risk a birth in your car. Unlock your front door and stay close to the entrance in a well-lit, warm room. Follow the instructions for emergency birth if the EMT's do not arrive when the baby's head is visible.

What options to consider if you have already had a Precipitous Labor
It is not uncommon to hear that providers recommend induction for mothers with a history of precipitous labor. While this does help to ensure the baby comes out in the right place, it does not at all guarantee tha labor will be less frenetic or painful or even that your provider can prevent tearing that can occur in a fast labor. It is important to discuss your desires and options with your provider well before your due date.

Remember to factor in the distance you need to travel as well as if your cervix has begun to dilate before labor. If they can read the possible and definite signs of labor, most mothers who live within a reasonable distance to their place of birth, (less than 30 minutes) should have no difficulty getting there on time. In fact, some mothers who have had a previous fast labor will choose to leave for the hospital as soon as their contractions start.

Are you at risk for a Fast/Precipitous Labor?
While there is no way to be completely sure if you will have a fast labor, here are several things to keep in mind. If you have already given birth, the likelihood of your next labor being much faster is higher. If your previous labor(s) were less than 3 hours, you are much more likely to have another precipitous labor. If you have a strong family history, some experts believe that this might also increase your chances of a precipitous labor. For example, having two sisters and your mother all having fast labors, while no guarantee, might be something to pay attention to.

Have you had a fast labor? What happened? Share it with us by posting your comment!

* Definite Signs of Labor

By:Brenda Lane
There are primarily two definite signs that labor is coming. One is progressing contractions and the other is the mother's bag of water breaking.

As expectant parents get closer to their due date, they will often ask their childbirth educator how to know with absolute certainty whether or not they are in labor. They want some positive signs to look for to avoid getting to the hospital too early, or worse yet, not making it to their place of birt in time.

Parents should bear in mind that there are some possible signs of labor that often occur in the last few weeks of pregnancy or days leading up to labor. Find out more by reading the article on Possible Signs of Labor. Many of these possible signs can help to alert you that labor is indeed arriving soon.

However there are two definite or positive signs that the mother is in true labor. One is that her contractions progress over time and the other is that her water breaks. Let's examine each sign in more detail.

Definite Sign #1 - Progressing Contractions
Mothers will begin to notice that in the early stages of labor, her contractions will start to take on a pattern. They will start out slowly, build to a peak and then recede. In the beginning, she may feel them mostly in her back or in combination with some tightening and cramping in her belly. Contractions do feel different to everyone so it is difficult to describe exactly how each mother will experience them. However, over time, these contractions will intensify and become longer as well as come closer together. To know that labor is indeed coming, then, watch for contractions to become longer, stronger and closer together. For nearly 90% of mother, labor will begin with progressing contractions.

Definite Sign #2 - Water Breaks
A mother's water can break in one of two ways. A high leak in the amniotic sac can occur which results in a trickle of fluid. This sign can be hardest to identify. One way to determine if your water has broken with a trickle is to empty your bladder completely and put on a clean sanitary pad. Then lay down for a few minutes. As you lay down, the baby's head will "uncork" itself from the cervical opening and may allow more trickles to come down and leak out. If you are not sure at all if your water has broken, see your care provider.They can do a test with a small strip of paper that examines the pH of the fluid to determine whether or not the fluid present is amniotic fluid.

The other way your water can break is with a big gush, or even several gushes. This is often unmistakeable and can seem like a large amount of fluid even if it's only a cup. The gush of fluid comes from the breaking of the forebag of the amniotic sac, which is the small balloon-like cushion of fluid below the baby's head.

If your water breaks, please call your care provider for further instructions. They will ask you to report a few things and one easy thing to remember is TACO:

Time - When did it break?

Amount - Trickle or gush?

Color - Clear or darker yellow/green?

Odor - Normal musky odor versus foul odor?

It will also help to know the status of your Group B strep test. If your test was positive, you may need to go your place of birth fairly soon after your water breaks to receive antibiotics. As you progress into labor, there are many other signs to know that you are moving into early labor, active labor, transition and eventually pushing/birth.

Did your labor begin with water breaking or contractions? Tell us about your experience.