One week after my third C-section, I was convinced my recovery was going all wrong. Even though I’d been through this twice before, my memory of my previous recovery experiences was super hazy. My incision still hurt and I couldn’t walk for longer than 5 minutes. I kept reading that I should stay horizontal, avoid stairs and rest, but I felt so guilty doing that. And being basically on bed rest, I started searching for ways I could try and speed things up.
Scar massage. Compression. Lymphatic drainage. Core activation. Walking goals. Supplements. Pelvic floor therapy. Every answer led to five more questions or things I should be doing, and before long, recovering from surgery felt SO OVERWHELMING.
Then one morning, while looking at my beautiful baby boy, I had a realization: I wasn’t doing too little, I was actually doing too much. I was complicating a process that is actually really simple.
I wish someone would have saved me the anxiety and discouragement and given me the week 1 c-section checklist I’ve made below.
Week 1 C-Section Recovery Checklist:
If you’re one week postpartum, this is the only checklist you need:
✓ Feed your baby.
✓ Feed yourself.
✓ Drink plenty of water.
✓ Take your prescribed medications.
✓ Get up for a few short walks each day if you’re comfortable. Walking around your house is enough.
✓ Rest whenever you have the chance.
✓ Accept help when it’s offered.
✓ Check your incision once a day to make sure it’s healing normally. It’s fine to get someone else to look at it.
Why Postpartum Recovery is so Overwhelming:
The internet makes it seem like healing from a c-section requires a personalized recovery protocol. But in reality, our bodies all just need the same things. Time, support through nutrition, and rest. Because your body already knows how to heal.
And at one week postpartum your uterus is still shrinking, your tissues are inflamed, you’re carrying extra fluid, and your abdominal muscles are recovering.
The body you see today is not your healed body.
Please don’t judge your forever body based on your one week postpartum body. Try to let go of the following:
Flattening your C-section shelf.
Losing the baby weight.
Getting your stomach back.
Having the perfect scar.
Starting an exercise program.
Comparing yourself to someone on Instagram who looks “back to normal.”
I’ve also started to ask myself the following question before I take a deep dive on the internet:
“Do I need to know this today, or can Future Me learn it at my six-week appointment?”
Most of the time, the answer is that it can wait. Or that I should talk to my OB or family doctor before acting on something impulsively.
There will absolutely be a time to learn about scar massage, core rehabilitation, strength training, and returning to exercise.
But week one isn’t that week.
If your incision hurts, you’re exhausted, and you barely made it from the bed to the couch today, you’re doing great.
You’re recovering from major abdominal surgery while caring for a brand-new human who depends on you for everything.
This week, your only job is simple:
● Feed your baby.
● Feed yourself.
● Rest.
● Heal.
Everything else can wait. The strength will come back. The pain will ease. Your scar will soften. One day you’ll get out of bed without thinking about it.
Until then, stop trying to optimize your recovery like I was trying to do.
Give yourself permission and grace to simply recover.
During the newborn stage, you’ll spend hundreds of hours feeding, rocking and cuddling your baby. Your phone can either leave you feeling drained or you can use it as a tool to leave you feeling inspired, calmer and more connected to yourself. Keep reading for 46 things to do postpartum that aren’t scrolling social media.
I just had my third baby a week ago. A beautiful baby boy! And while I’m recovering from my third c-section and feeding my baby I’ve realized that I need a list of things to do on my phone that aren’t scrolling social media.
Because let’s be real: you open instagram for a quick 5 minute scroll and in the blink of an eye it’s one hour later and you’re somehow watching a stranger organize their pantry, comparing your recovery to someone else’s, and wondering why you suddenly feel anxious.
Here are 46 ideas that have helped me replace mindless scrolling with things that actually made me feel better and more productive in my day.
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Why Endless Scrolling Can Make Postpartum Harder
For me, I tend to use social media as a motivator, a way to discover new books, and a means to connect with others at the same life stage that I’m at.
However, the algorithm that leads me to accounts that I like also tends to overload my feed. Right now, as I’m newly postpartum, a lot of my feed has become rehabilitation and c section recovery focused. While that can be nice, it does lead me to compare my recovery to someone else’s and to feel a bit overwhelmed with what I should be doing. And it makes me constantly doubt myself and ask if I’m doing too much or too little in my recovery.
Social media isn’t inherently bad. I love that I’ve found relatable mom and parenting content, great book recommendations, and postpartum rehab information. But I’ve also noticed that too much of it—especially when I’m tired and emotional—can leave me feeling more overwhelmed than encouraged.
Here are a few more negative side effects of too much social media:
• comparison with your recovery and someone else’s highlight reel
• doom scrolling or losing time
• information overload and overwhelm
• increased anxiety
• disrupted rest
• overstimulation during an already emotional season
But honestly, I really don’t think our phones are necessarily the problem and that we need to put them out of reach. What I think is the problem is how we’ve been conditioned to use them and open social media almost unconsciously.
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Postpartum Social Media Swap 1: Learn Something New
For when you want to be inspired or exercise your brain in a new way.
1. Read an e-book (Kindle, Kobo, or library)
2. Listen to an audiobook
3. Listen to a podcast
4. Learn a language on Duolingo
5. Watch a TED Talk
6. Read some research articles
7. Take a MasterClass
Learning can feel mentally refreshing without requiring physical energy. This is especially for the moms who crave adult conversation during their maternity leave.
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Postpartum Social Media Swap 2: Build Something Tiny Every Day
Some days your biggest accomplishment will be feeding your baby—and that’s enough. But if you’re someone who enjoys creating or building things, spending five minutes writing or brainstorming can help you feel connected to yourself again.
8. write one paragraph of a book, newsletter, article, or blog post
9. brainstorm ideas. Maybe you want to start a business or another income stream.
10. organize your Notes app or journal your thoughts
11. Pinterest pin ideas
12. update a budget
13. meal plan for the next week
14. create Canva graphics
Small progress is still progress. Anything you put together compounds over the days and weeks. Future you will thank past you.
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Postpartum Social Media Swap 3: Capture Your Baby’s Story
The newborn stage is full of tiny moments that disappear faster than you expect. Recording one memory each day helps you remember this season without feeling like you have to document everything.
15. Start a daily one sentence journal
16. daily photo
17. voice memo
18. “today you…” notes
19. funny things baby does
20. milestones
21. breastfeeding or bottle feeding memories
Create a notes app called 365 Moments with Baby. Write down one daily thing. It doesn’t have to be monumental. For example, “July 16 – you grunted when you woke up today and that made me smile” is enough.
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Postpartum Social Media Swap 4: Take Care of Your Brain
For the mom with wellness on her mind and is just trying to stay sharp throughout the sleep deprivation.
22. guided meditation. YouTube is a great resource.
23. gratitude journal
24. crossword
25. Sudoku
26. NYT Games
27. brain teasers
28. breathing apps
These are great options that provide some brain stimulation without the emotional crash from social media.
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Postpartum Social Media Swap 5: Connect Instead of Consume
For the mom who misses their daily social interactions with others.
29. text a friend
30. send grandparents photos
31. write thank-you notes
32. reply to emails
33. plan a coffee date
34. update family
Social connection often boosts mood more than passive scrolling.
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Postpartum Social Media Swap 6: Dream About the Future
One of my favourites and really helpful to break through the postpartum baby blues.
35. vacation ideas
36. family bucket list
37. Search for fun new recipes
38. books to read with your kids
39. nursery inspirations
40. fitness goals (without pressure)
41. holiday traditions
Focus on dreaming and everything fun to come.
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Postpartum Social Media Swap 7: Get Outside (Without Leaving Your Chair)
In Ontario right now, we’re experiencing a major heat wave and a lot of smoke from wildfires north of Toronto making the outdoor air quality poor and potentially hazardous. For this reason I’ve been indoors a lot with the windows closed. For those moms who might be experiencing something similar, like a cold front in February, that’s preventing you from going outside. Here are some nature based apps that can help:
42. Merlin Bird ID
43. Sky Guide
44. Plant identification apps
45. Weather apps
46. Stargazing (or look into your family’s astrology for fun!)
Sometimes just looking out the window while learning the name of the bird you’re hearing feels surprisingly grounding when you’ve been inside for days.
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My Favorite Postpartum Phone Routine
If you’re looking for a concrete schedule you can follow while you’re recovering with your newborn, it can be helpful to make a loose schedule that you spread throughout the day. I love doing this because it helps with my boredom levels and it also makes me feel like I have some structure.
Here’s an example you can easily adapt to your day:
Morning feed → Read a chapter of a book
Afternoon feed → Journal one memory.
Evening feed → Listen to a podcast.
Middle-of-the-night feed → Audiobook or relaxing game.
Changing this up keeps things fresh and fun! You’re getting the most out of your time with very little effort and you won’t feel like you’re rotting away.
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Apps I’m Actually Using Postpartum
Here are some apps I’ve added to my phone for me to turn to when I’m feeling the itch to open social media:
• Kindle
• Libby
• Instapaper
• Notion to create and document anything
• Notes App on your phone
• NYT Games or LinkedIn Games
• Insight Timer
• Spotify or Apple Music
• Goodreads
• Day One
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During the newborn stage, you’ll spend countless hours with your baby asleep in your arms. Those hours don’t need to be productive—but they also don’t have to disappear into an endless scroll.
Read a chapter. Learn a new word in another language. Save a recipe. Write down something funny your baby did today. Text a friend you’ve been thinking about. Tiny moments spent intentionally have a way of adding up.
One day you’ll look back and remember holding your baby not the strangers you watched on your phone show you their outfit of the day.
As of today, I’m 37 weeks and 3 days pregnant. It’s insane to me how pregnancy is full of dichotomies. One day it feels like it’s flashing by and the next it feels like it’s dragging and I can’t wait to meet my baby. It’s full of excitement and happiness, but also full of anxiety and fear of things to come.
Right now, I’m feeling in this weird rut. I’m looking forward to finishing work next week, but I’m also a bit sad to say bye to my current routine. Moving has also become harder, and I need to monitor my activities levels this pregnancy so that I don’t crash by 6:30 pm when my kids still need me to help get them ready for bed.
Overall, I feel like my life is on pause until my baby makes their arrival. I’m not able to make any concrete plans for the summer because I’m not sure how my recovery will be, and I’m not able to set my usual fitness goals for myself because of how pregnant I am.
I’m in this weird stage, that I think a lot of pregnant women get to, where you’re starting to get ready for the next chapter (post-partum). It’s been so long since I’ve felt like myself that I’m starting to miss the person I was before I became pregnant, and I’m getting excited to get back to her again.
Why many moms feel this way
The number one thing I didn’t really fully understand before having my kids was how dependent they would be on you for every little thing. If you’re going from taking care of only yourself (or a dog/cat), it can be a lot to get used to.
Motherhood is a very selfless job. You put the needs of your children first, not just because you have to, but often because you want to. You end up loving these crazy little monkeys with your whole being and you want everything for them.
However, what some women find is that in this caregiver role, you might start to “miss yourself”. You start to miss the sense of identity, independence, and freedom you once had. Not because you regret becoming a mother, but because those parts of you matter too.
Especially with babies and toddlers, much of the day revolves around meeting someone else’s needs. Feeding, appointments, naps, childcare logistics, household management. It can feel like there is very little space left for your own interests.
Many mothers don’t necessarily miss being child-free. They miss having parts of themselves that existed alongside motherhood.
Why it’s normal
Having children changes your life faster than your identity can adapt.
Pregnancy, birth, and caring for babies can transform daily life almost overnight. Your routines, priorities, relationships, body, sleep, work, and free time may all change at once.
Meanwhile, your sense of self doesn’t update instantly. You may still internally feel like the person who had hobbies, goals, spontaneous weekends, or a certain career trajectory, even if your days now look completely different.
Pregnancy and postpartum also changes how your body, looks, feels, and functions. Even knowing and accepting these changes can still create a sense of loss or discomfort. Your body might not feel like it belongs to you especially if you’re breastfeeding.
During pregnancy, people constantly check on you. They ask how you’re sleeping, how you’re feeling, and whether you need anything. Then the baby arrives and suddenly the spotlight shifts. It’s natural and understandable, but it can leave some women feeling like they’ve disappeared into the background of their own story.
Small ways to reconnect with yourself
Here are a few small things you can do right now to “find yourself again”:
Stop waiting to become your old self again
The old version of you isn’t gone, but she has changed. Motherhood adds layers to who you are. Instead of trying to become your pre-kid self again, my advice is to focus on getting to know the person you’ve become. You’re part of the mom club now, and you’re doing badass things.
2. Reconnect with interests, not just responsibilities
I’ve written a blog post about moms getting a hobby (linked here!) and I strongly stand by it. Moms need hobbies, and kids need to see their mom with interests and a life outside of their family.
3. Create something that belongs only to you
I started this blog as an outlet for myself and it’s slowing growing into something that I’m very proud of. Find your own outlet; this could be a garden, a fitness goal like a marathon, painting, or reading. Try a bunch of things that you’re interested in and remember that you’re a person with thoughts and ambitions of your own.
4. Don’t actually put your life on hold
I need to listen to this right now. While I feel like I’m on hold because I’m pregnant, I’m really not. I can still play with my kids, I can still set fitness goals, and I can still have fun. Things might look slightly different, but that’s all part of this big, beautiful life!
I keep trying to catch myself from saying things like “oh, when the baby is a year old, I’ll do x….” or something similar. Because the reality of the situation is, there is no magical date or timeline. You either do it or you regret not doing it later. Take the course, go on that vacation, see your friends.
5. Take care of the body you’re in now
Please, please, buy clothes that fit and get rid of the ones that don’t or make you feel gross. I feel a million times better in something that’s comfortable and cute, rather than something I wore when my body was smaller. Rock the larger size or the high-waisted jeans. You look like a million bucks.
Also, and I stand by this 100%: wear the bikini. Who cares what anyone else thinks. All bodies are beautiful and you deserve to not get weird tan lines because you’re afraid of what some joe-smoe might be thinking. Spoiler alert: they’re probably not even thinking of you. Being a mom sometimes comes with scars, stretch marks, and loose skin. These things are truly beautiful and a testament to the amazing things your body can do.
Also, invest and prioritize fitness and mobility. There is always space for you at any gym and getting stronger is sexy.
6. Let yourself be more than one thing
Motherhood is most likely the most important role in your life, but it doesn’t have to be the only one. You can be a devoted, caring mother, and also a badass, ambitious, interesting person. Don’t box yourself in.
What I’ve learned in this season
There is a reason “mom glow-up” Instagram reels and tik-toks are so popular. Moms are looking for ways to get their spark back and reconnect with themselves in the new season of life that they’re in.
Primarily, what I’ve found to be the most helpful mind-set change for me is to acknowledge that I’ve changed, and that I’ve changed for the better. I’m less concerned about what people think of me, and I will voice my opinions especially when it comes to my kids. I’ve learned to prioritize the things that truly matter in my life, since I don’t have time for things that drain me. I’ve also come to appreciate the little things my children do for me or the funny things they say. Hanging out with them right now is really fun for me.
Don’t get me wrong, I do crave some adult company and would love to just chill on a patio with no responsibilities for a little bit. But I truly love my kids and I’m soaking up this crazy bananas season of life I’m in.
Being pregnant with my third baby has shifted my perspective even further. I know I felt like I was losing myself in my last pregnancy and I ended up loving myself even more a year postpartum. I have the wisdom right now to know that it will be a slow process to get back to that feeling, but I have the experience to know that it will come. Kids are so small for such a short period of time, and trust me, it does get better.
There is so much to look forward to with your littles and there will come a day where you realize that you don’t feel overwhelmed, overstimulated, or resentful. You’re just happy. You’re happy that you created the life you did and you’re proud of yourself for all those long nights and cuddles you gave your kids. Because they’re the best kids ever, and it’s all thanks to you. Motherhood changes you, but it doesn’t erase you: you were just growing into someone new.
A quick note: I wrote this a while ago and have just now gotten around to posting!
With the countdown now less than 60 days until my third c-section, everything is starting to feel very real. I’ve finally typed the date into our shared family calendar. I’ve started mentally mapping out childcare logistics and oh boy, I’m getting nervous. It’s finally hitting me that we’re going to be back in the newborn stage soon.
Even though this will be my third c-section and my second scheduled one, it’s still a pretty big deal. Major abdominal surgery is major abdominal surgery, no matter how many times you’ve done it. And knowing what will come is both a blessing and a burden. On one hand, I feel like something of an expert on the recovery and returning to regular activity. On the other hand, I know exactly what’s ahead.
I do want to quickly say to any mom who might be having mixed feelings about a scheduled or repeat c-section: everything you’re feeling is completely valid. You can feel sadness and gratitude at the same time. You can feel like your body failed you or that you did not give birth “in the right way”. Overtime, I’ve come to love my c-section scars that gave me my babies. But it’s been a journey and I’m still processing my own experience. Give yourself permission to feel all of it.
Also: my birth is not your birth. Please don’t let someone else’s story (especially the dramatic 12-stitches tear birth story) cloud your experience before it’s even happened. Sometimes the most dramatic stories can be the loudest ones.
I come from a very strong science background (Master’s of Science degree and years in clinical research), and I’ve had two previous c-sections. Here’s exactly what I’m doing – physically, practically, and mentally – to give myself the best shot at a smooth surgery, a straightforward recovery, and a relatively sane transition from two kids to three.
Part One: Getting My Body Ready
Why physical prep matters more for a repeat c-section
Physical fitness going into any surgery matters — but for a repeat c-section specifically, each subsequent surgery involves cutting through scar tissue from previous ones, which can make the procedure longer and recovery more complex. Going in as strong as possible gives your body the best foundation to heal from. This is the basis for everything I’ve been doing in my third trimester: training for surgery and recovery, not performance.
I want to acknowledge that being pregnant and trying to stay strong is genuinely hard. I love pushing myself in the gym. I love feeling athletic and capable. Pregnancy has humbled me in every way — I’m weaker, I’ve gained weight (a good thing!), I get winded easily, and my recovery from any workout is significantly slower. Reframing what movement means right now has been huge: it’s not about performance. It’s about preparation.
Posture
Posture becomes critically important in the third trimester as your centre of gravity shifts forward with your growing bump. Poor posture heading into surgery can contribute to back pain during recovery and make it harder to move comfortably in those early post-op days. I’m consciously working on keeping my shoulders back, my ribcage stacked over my pelvis, and not letting my lower back overarch. Simple daily habit: every time I sit down at my desk, I do a quick posture check. Two seconds, real difference.
The big muscles: glutes, back, and core
These three muscle groups are the most impacted by pregnancy and c-section recovery, and the ones I know from personal experience I need most in the postpartum period.
Glutes: Strong glutes support your pelvis, reduce lower back strain, and are essential for the functional movements of early postpartum life — getting in and out of bed, climbing stairs, picking things up from the floor. After a c-section, you won’t be able to engage your core normally, so your glutes become even more important as a primary stabilizer.
Back: Carrying a baby, nursing, and the awkward sleeping positions of late pregnancy all take a toll on your upper and lower back. Building back strength now means you’re heading into the postpartum period with more resilience.
Core (specifically deep core and pelvic floor): Even though you’re having a c-section and not a vaginal birth, your pelvic floor is still under significant pressure from carrying a pregnancy. And your deep core — the transverse abdominis — is the muscle that will be cut and repaired during surgery. Activating and strengthening it before surgery, through breath work and gentle core engagement, has been shown to support faster recovery afterward. I’ve been trialing the Bloom Method for this and finding it really helpful for cues on engaging my deep core without creating intra-abdominal pressure.
Daily movement and nutrition
I’m keeping my workouts to 20–30 minutes, focusing on consistency over intensity. Right now, I’m doing a mix of bodyweight work, light strength training, Pilates-inspired movements, and a weekly swimming session that I’ve completely fallen in love with. (Haven’t read my swimming post yet? Check it out here!)
On the nutrition side, I’m being as specific as I can because I find most c-section prep content glosses over it. Iron matters significantly going into surgery due to blood loss — I’m taking my supplement consistently paired with vitamin C for absorption, and prioritizing iron-rich foods. Protein at every meal supports muscle maintenance and gives my body the building blocks for tissue repair. Hydration — dehydration heading into surgery can affect anaesthesia and recovery. I keep a large water bottle on me at all times and add electrolytes when I have them.
What I’m not stressing about:
The weight gain and the muscle loss. I have the rest of my life to address both, and I know from experience that I came back stronger after my second c-section than I was before my first pregnancy. Right now, my only job is to prepare as well as I can for what’s ahead.
Part 2: Getting My Life Ready
Logistics and childcare
The best thing about a scheduled c-section is that you know the date. That makes logistics infinitely more manageable when you have other children depending on you. I’ve coordinated childcare for my two toddlers for the day of surgery and the days following, with my parents staying nearby to help. If you have older kids, get this locked in as early as possible — it is one of the biggest sources of mental load in the final weeks.
Preparing my toddlers
This has been one of the most intentional parts of my prep. A few things that are working:
Framing the baby as “their” baby. We talk about “our baby” constantly. My toddlers touch my belly, talk to the baby, and we’ve made sure to frame it as something exciting that’s happening for them.
Talking about mommy’s “boo-boo.” I’ve explained in simple terms that mommy will have a boo-boo on her tummy and won’t be able to pick them up for a while. We’ve been practicing walking and holding hands instead, which my youngest has surprisingly embraced during her current independent phase.
More daddy time. I’ve intentionally organized more one-on-one time between my husband and our daughter so she’s comfortable with him as her primary caregiver during my early recovery.
After my second c-section, not being able to lift my firstborn was genuinely one of the hardest parts emotionally. I want to set everyone up better this time.
Setting up for recovery at home
Before I leave for the hospital, I’m setting up my bedroom so I can roll out of bed with minimal core engagement — extra pillows for an inclined sleeping position, a clear path to the bathroom, and everything I need within arm’s reach. I’m also creating supply stations beside the bed and on the couch so I’m not walking to another room for anything in week one. Small setup, enormous difference.
Since I’m taking more time off work before my due date this time, I’m also planning to batch cook and freeze meals while my toddlers are at daycare — simple, nutritious, high in iron and protein, re-heatable.
For the hospital bag, check out my post on my minimalist hospital bag checklist for Ontario moms including a c-section specific section — link here. Short version: you need less than you think.
What I’m not stressing about
Leaving my kids for the hospital stay. After my second c-section I was so anxious to get home to my son that I pushed to leave early — and ended up back in the ER ten hours later with trapped air from the surgery pressing on my diaphragm, struggling to breathe. Talks of emergency surgery with a brand new newborn in my arms is not something I’m in a hurry to repeat. This time I’m staying as long as the hospital will have me. My kids love their grandparents. They will be okay.
Part Three: Getting Myself Mentally Prepared
The strange anxiety of knowing exactly what’s coming
I want to name something undertalked about in the repeat c-section community: the anxiety of knowing. With a first c-section, you’re scared of the unknown. With a repeat, you’re scared of the known. You remember the shaking on the operating table, your arms being strapped down, the pressure and the pulling, the first time you tried to sit up afterward. That is a different kind of anxiety and it deserves to be acknowledged.
Visualization
I’ve been using visualization the way an athlete would before a big competition — closing my eyes and walking through the surgery: the spinal, the pressure, the moment I hear the baby cry. I picture a smooth procedure, a calm operating room, a healthy baby, a recovery that goes as planned. Research on surgical outcomes consistently shows that mental preparation and positive visualization are associated with better recovery experiences. This is not woo — it is evidence-based practice.
Journaling prompts that are actually helping me
What am I most afraid of, specifically? Is the fear based on something that actually happened before, or is it anticipatory?
What went well in my previous recovery that I want to repeat?
What do I wish I’d done differently that I can change this time?
What does a “good” fourth trimester look like for me and my family?
What if the best-case scenario happens instead of the worst. What would that look like for me?
What am I most looking forward to in the hospital? What do I most want to remember about this time?
Leaning on my support system
My parents being nearby after the surgery is something I don’t take for granted. If you have people who have offered to help — let them. Give them specific jobs: a meal, a toddler pickup, a grocery run. People want to help and they do it better when you tell them how.
I’ve also intentionally bought comfortable, high-waisted recovery clothing I actually like (Athleta has been my go-to for cute leisure clothes, but Amazon has been great for cheap finds like these shorts and these tank tops). After my second c-section I wore whatever was around and felt frumpy for weeks. This time I have soft, stretchy pieces that sit above my incision and make me feel like a person rather than a patient. It sounds small. It isn’t.
Amazon Basics Tank TopsAthletic Shorts from Amazon
What I Wish I’d Known Before My Second C-Section
The scar will likely look the same as your first after it heals — don’t panic in the early weeks
Sensation loss is common and often temporary — give it a full year before drawing conclusions
The “misshapen” stomach look in early recovery is swelling — it resolves
Trapped gas pain can radiate to your shoulder and feel terrifying. Chew gum, walk laps around the ward, and it will pass. Knowing it might happen makes it significantly less scary.
There is no gold star for going home early from the hospital. Stay as long as they’ll have you.
You will come out the other side stronger than you went in — I genuinely believe that, because it happened to me
How I’m Feeling: Ready (Mostly)
I’m somewhere between excited and wistful, and I’m letting myself be both.
This is my last pregnancy. I’ve been either pregnant or with a baby since 2021 and there’s something bittersweet about closing that chapter. But there’s also something beautiful about going into it with experience — knowing that the fears I have now will be a memory in a year, that the baby phase moves faster than you can believe, and that the snuggles in those first few weeks are unlike anything else in the world.
I’m ready to meet this baby. I’m ready to see my toddlers become big siblings. And I’m as prepared as I know how to be. 💛
This post is based on my personal experience and research background — it is not medical advice. Always consult your OB, midwife, or healthcare provider about your specific situation.
Every hospital bag list I found while prepping for my first two babies made it feel like I was packing for a week-long vacation.
There are so many extra items included that it quickly becomes confusing and overwhelming to figure out what you’ll actually need—especially if it’s your first baby. If you don’t know what to expect, you might find yourself clicking “add to cart” for everything.
I still have items from my first baby that I never used. They’re sitting in my bathroom drawer because I feel too guilty to throw them away. Anyone need some hemorrhoid pads?
I’ve put together a realistic, minimalist hospital bag list for moms giving birth in an Ontario hospital. Not every hospital provides the same items, so keep that in mind as you go through the list.
My biggest piece of advice before we dive in: you don’t need to overpack.
Amazon delivers quickly, drugstores stay open late, and you’re not giving birth in the remote tundra. If you forget something, someone can grab it for you.
You don’t need to pack “just in case.”
If you’re planning your hospital bag and just want someone to tell you exactly what to bring (without overthinking it), I’ve linked a few of my go-to items throughout this post to keep things simple.
Quick Hospital Bag Checklist (If You Need to Pack Now)
If you’re like me and ended up delivering with very little notice. Hello, cholestasis at 37 weeks! Here’s what I’d recommend you pack:
👉 Think trip to your parent’s house, rather than girl’s trip to Mexico. In other words, the vibe is relaxing on a couch with people bringing you food rather than you putting on a full-face of makeup and a cute outfit.
Minimalist Hospital Bag Checklist for Ontario Hospitals:
Here’s the full checklist with my suggestions. I’ve broken it down into 3 sections: For You, For Baby, and For Labour.
For You:
Loose, relaxed-fitting clothes. During your stay you’ll most likely be closer to your pregnancy sizing. Try the clothes on before you head to the hospital and make sure you feel good in them. Draw strings and loose, breast-feeding friendly tops are your friend.
Nursing bra. You honestly really only need one or maybe nothing at all. You should aim for a bra that provides some more stretch than structure. Your milk will be coming in, and your breasts will grow with your supply. My favourite nursing bralette is from the LoveSteady Company. (I’ve linked it here in case you want to check it out). It’s especially great for the first few days post-partum. I would suggest sizing on the smaller side for this bralette if you’re on the fence about sizes.
Underwear, pads or diapers. You can bring some regular underwear, but I’d recommend bringing some disposable underwear to wear when you leave the hospital. The hospital does provide a mesh, disposable underwear for you to place a pad in after you give birth, and this can be reused with clean pads. However, I was only ever able to get one from my nurses. So, bring your own just for comfort and to avoid any awkwardness. You don’t need the expensive influencer ones (Frida Mom I’m looking at you). Something simple and comfortable will do. (These are similar to the ones I used if you want an easy option).
Toiletries. Unless you’re someone who really loves wearing makeup. You can pare down your products and focus on keeping a minimal face. Think make-up remover, face wash, lotion, tinted sunscreen, and mascara. I also had an IV for my pregnancies and for some reason felt like it gave me a nice, hydrated glow for the first few days and I did not feel like putting on makeup at all. Also bring deodorant. I use Routine deodorant and love it – it’s simple, clean, and actually works. (Linking it here in case you’re curious).
Dry shampoo. I am personally not taking a shower in the hospital unless I really need to. I’d rather use dry shampoo, wipes, and wait until I’m home.
For Baby:
Going-home outfit.
Blanket. For the car seat.
Car seat. The hospital will not let you leave without showing a nurse that you can safely place your newborn in the seat.
Diapers, wipes, and cream. Many Ontario hospitals provide some diapers and wipes, but supplies and sizes vary, so I’d recommend bringing your own.
For Labour (Vaginal and C-Section Prep): Pre and Post
Water bottle
A distraction. This can be a movie that you watch, or it can be games on your phone.
Pillow or blanket from home.
This list is short for a reason. You really don’t need much for your birth. I’m sure there might be some women who disagree, but as long as you have comfy clothes and adult diapers/pads for leaving the hospital, you’re all set. During contractions you’re really just surviving so unless you have something super specific that you want to bring, you don’t need much here. If you are having a c-section, the main requirement is that if you wear contacts, that you swap them for your glasses during the surgery. Otherwise, you’re almost completely naked on the table, save for the surgical draping, for the approximately 1-hour long surgery.
What You DON’T Need:
A birthing gown or special PJs
This is a hill I will die on: you do not need a special birthing gown. I used the hospital provided gowns almost exclusively the entire time I was in the hospital with my first two babies, or I was completely naked under the hospital bed sheets. You really don’t need to spend money on PJs you’ll realistically only use once. If you’re someone that really values comfort, go for it! But buy something cheaper or get it from Winners/Amazon. Also, if your water breaks, it is breaking all over that gown. You’re going to want to change into a clean one asap, and that will be the gown provided by the hospital.
Grippy Socks or slippers
This is something I didn’t have for my other births and I was fine. I was really only walking around my hospital room, and I felt fine doing so in my bare feet. Obviously, this comes down to your personal preference, but your stay won’t be ruined if you don’t have something fuzzy on your feet. Worst case scenario, pack Birkenstocks or sandals (something you already have).
Extra clothes for mom
I found I wore the hospital gowns provided my whole stay and really only changed into real clothes when I was leaving. Again, this is personal preference and does come down to how long you’re staying. Also, you will want to dress for the weather that you’re having your baby in. In colder weather this means you might just need to bring a hoody or a robe. Generally, I’d pack max two outfits for mom and one of them you can wear to the hospital.
Extra clothes for baby
My kids spent a lot of their early hospital time swaddled or pressed up to mom/dad naked under a blanket. At maximum, I would pack 3 onesies or sleepers, either long sleeve or short, depending on the weather.
Paperwork (*caveat is to not stress about this)
Usually, your OB or Midwife will provide a hospital package if you’re giving birth at a hospital. This package gives an overview of your birth plan, and if you’re having a scheduled c-section, it will provide details about your surgery (date/time/location). Sometimes, it includes consent forms. If you forget this at home, please know that it will not be the end of the world. The hospital usually has these packages available, and you can fill them out in your room.
Peri-bottle or post-birth care products
The hospital I gave birth at had a peri bottle available for me to use. Granted, it wasn’t free to keep, but it made me bringing my own unnecessary. Unless you’re super attached to your peri-bottle, you can leave it at home. I would also suggest avoiding bringing a lot of post-birth care products such as perineal spray, cooling pads, hemorrhoid pads, or anything else that’s recommended as a product to be used “down there” after a vaginal birth. Similarly, for a c-section, you don’t need scar cream, silicone scar tape, or a belly binder so soon after surgery. Often for any stitches or cuts, you’ll want to keep the area clean, dry, and bandaged. Further, given how unpredictable birth can be, with even the same mom having a different experience with each birth, I’d recommend waiting until after baby comes before requesting anything related to healing. Wait to see what you need.
Snacks or lots of food
Some people might disagree with this one. But I really feel strongly that you don’t need to bring a lot of snacks or food with you. I found I hardly touched the food I brought and seemed to gravitate towards the vending machine or ordering food from outside the hospital. The whole experience is new and unless the hospital food and cafeteria are absolute garbage, you’re going to want to try it at least once. I also found shortly after giving birth, that the food I craved was healthy and nutrient dense. Think fruit smoothies and macro bowls. I was asking my husband and mom to order food out for me a lot.
Breast Pump
Nursing Pillow
My Personal Recommendations
Nipple cream. Unfortunately, breastfeeding or chestfeeding can be uncomfortable and painful at first. Both you and your baby are learning what works and sometimes this can result in red, chafed, nipples. I found the Earth Mama nipple cream to be especially healing during those first few days. It’s a bit on the greasier side, but it works! (You can find it here if you want to try it out).
Gum. For those moms who will be having a c-section, a little-known side-effect can be trapped gas in your abdomen. It usually manifests as a very sore shoulder, and in some cases, difficulty breathing when you change positions. I know this from first-hand experience. Gum is often recommended as a tool to alleviate any trapped gases as it encourages movement in your bowels. Walking and walking often is another recommended option.
Beer or fun drinks. I’m not saying get absolutely plastered at the hospital, I’m only suggesting bringing something fun with you to celebrate your baby’s birth. This can be a fun mocktail or a seltzer. It just elevated the whole experience and made the mood more celebratory.
Book on post-partum care. I found I cared the most about what to do post-partum when I was immediately post-partum. I bought Postnatal Pilates: a Recovery and Strength Guide for Life by Anya Hayes and found myself going back to it constantly in those first few days. (Linking it here if you want something helpful to reference).
Movies or media. Watching a hospital TV is a similar experience to watching a hotel TV. It’s new and exciting to channel surf for the first few hours but gets old very quick. You’ll be up nursing your new baby very frequently (every 2 hours or less), so you’ll want to have something engaging to watch or focus on.
Download this Checklist:
If you want something simple and stress-free (without overthinking this), I created a printable version of this checklist you can follow step-by-step.
It also includes a partner checklist and extra tips from my first two births.
I don’t know about you, but it feels like spring is just zooming by! At almost 30 weeks pregnant, it’s really hitting me how quickly times flies. Before I know it, baby will be making their grand appearance.
About a month ago, in a very impulsive fashion, I showed up to my local pool at 26 weeks pregnant with cheap goggles from Amazon, a swimsuit that was doing its absolute best, and approximately zero idea what I was doing.
And it was one of the best decisions I’ve made this entire pregnancy.
I dabbled in swimming laps back in university (about ten years and now three kids ago) and I grew up on a lake, but I wouldn’t exactly call myself a seasoned lap swimmer. Lately though, with my belly growing, my back aching, and just wanting to feel athletic again, I kept seeing swimming come up as one of the best exercises you can do during pregnancy.
Swimming in pregnancy is a low impact, full body cardio workout. It’s gentle on your joints (mine are definitely starting to feel the extra weight) and it’s supportive for your bump.
So, I requested a toddler-free hour, booked a pool session, packed a bag, and just… went.
Here’s what happened, why I’m already planning my next session, a simple beginner prenatal swim workout you can try, and hopefully, most importantly, the push to get you in the pool too! Even if you’ve never swum laps before.
My First Lap Swim While Pregnant
Honestly, I had zero expectations going in. I gave myself the goal of just swimming slowly in the pool, back and forth. If I wanted to leave after 5 minutes, I could.
Instead, I stayed for 40 minutes! And I really loved every second of it.
I was definitely a fish out of water (pun intended), and it took me a few laps before a front crawl started to feel even remotely natural. Coordinating breathing, arms, and legs took some getting used to.
But the beauty of lap swimming is that you can switch strokes anytime and rest at the end of each lap. There is always a built-in reset.
And yes, it’s a tougher workout than it looks. My arms, legs, and glutes were feeling it the next day. But in a good way! The kind that reminds you your body is strong.
For the first time since before this pregnancy, I actually felt a bit like me again.
To say I was hooked would be an understatement.
Why Swimming in Pregnancy is so Beneficial
I have a Master’s degree in Health Sciences and over a decade of experience in clinical research, so I can’t help but look at the evidence when I try something new. I also have so little time, that I want to know what I’m doing is going to be the best use of it.
And the research on swimming during pregnancy is genuinely compelling.
Here’s what stands out to me:
It’s low impact but high reward. Water supports your body weight, giving your joints a break while still providing an effective cardiovascular and strength workout.
It can reduce swelling. The gentle pressure of the water can improve circulation and reduce puffiness—especially in your legs and feet. I always feel noticeably lighter afterward.
It supports your back. The buoyancy takes pressure off your spine, which is a huge relief when you’re carrying extra weight up front. This is what initially caught my attention and drew me to swimming in the first place.
It’s safe throughout pregnancy. For most low-risk pregnancies, swimming is considered one of the safest forms of exercise from the first trimester right through to the end. As always though — check with your healthcare provider before starting, especially if this is new for you. I had really wanted to do a workout where I wouldn’t have to scale down or second guess how safe the movement was for me.
The Part Where I Was Intimidated (And You Might Be Too)
Ok – walking into a lap pool as a beginner is intimidating. Everyone looks like they know what they’re doing. There are different lanes. There are people training for triathlons.
It’s easy to get in your head and think that you don’t belong. But, I’m here to tell you that you do! You 100% do.
Here’s what I want you to know:
**NO ONE CARES**
I mean that in the best possible, kindest way. Everyone in that pool is focused on their own workout. The slow lane exists for you and for me, and there is absolutely no shame in it. Now that I’m over 30, I find that I’m genuinely enjoying new experiences where I’m a complete beginner. The older we get, it seems like the less we’re placed in those scenarios. So, embrace being the beginner!
The first lap will feel hard and probably pretty awkward. The second one will feel slightly less hard and awkward. By the fifth one, you’ll start to find a rhythm. And by the time you’re towelling off and heading to your car, you’ll already be thinking about when you can come back and do it all over again.
I promise.
My Summer Vision Board – it includes Lane Simming!
What to Bring (The Beginner Checklist)
Swimming is great because you really don’t need all that much. You might even have some of what you need already. Here are some suggestions if you want a place to start.
Here’s what I bought from Amazon:
Maternity Swimsuit: something comfy and cute that I could swim laps in. I bought this one, and I really like it.
Goggles: These definitely make it easier to do a front crawl. Also, you’ll feel like a real swimmer. I bought these goggles and have been happy with them.
Swim Cap: I have long hair, and I wanted to protect it from the chemicals in the pool as much as possible. Bonus, swim caps help prevent water from entering your ears. These are the caps I bought, and so far so good.
Leave in Conditioner: Again, in an effort to protect my hair from getting dry, I coat the ends of my hair with leave in conditioner.
Here’s what I grabbed from home:
A gym bag to keep my change of clothes in and a towel
A water bottle (obvious)
My Apple watch to track laps and time
That’s it. You really don’t need much.
The Beginner Prenatal Lap Workout I’d Start With
This is the loose structure of a workout that has started to become my “go-to” as I’ve now gone swimming consistently every weekend.
I like how the swim stroke changes to keep things interesting. Adjust everything based on how you feel: some days the pool will feel easy, other days it won’t, and both are completely valid.
As always: get your healthcare provider’s clearance before trying this.
Warm-Up (5-10 minutes):
Please do not skip warming up. I jumped into swimming laps one time, and I just felt so cramped and tired on my first lap.
You can do some light stretching before you get into the pool: think arms, legs, and back. Then spend a few minutes in the water getting comfortable. If the pool has a shallow end, you can walk around a few times, loosen your hips, move your arms through the water. Just focus on getting some blood flow throughout your body.
Then: 2 gentle lengths of your choice — I like doing a slow freestyle (froggy swims). Keep in mind that if you have pelvic pain, this might make it worse, so listen to your body. For me, I really focus on going as slow as I can and getting comfortable with breathing in the water.
Main Set:
I like to call this workout the 3×3. You start with a flutter board and focus on your kicking. You do a lap to the deep end and back. Take a break and then you do a front crawl. Again, you do a lap to the deep end of the pool and back. Take another break. Finally, you do a back stroke to the end of the pool and back. Break again. Repeat these 2 more times or until you’d like to end your pool session.
Circuit:
Flutter board length of pool and back
(Rest)
Front crawl length of pool and back
(Rest)
Back stroke length of pool and back
(Rest)
*Repeat for a total of 3 times or until you’re finished your workout*
Cool Down:
End your session with another 2 gentle lengths of your choice. Then I like to do some static stretching in the shallow end. I do arm stretches like shoulder and triceps stretching while I walk around. Then I end with some quad stretching and some dynamic hip openers.
This pool session ends up being around 20 minutes depending on the amount of time you spend stretching, how many circuits you do, and how fast you are.
Quick Tips and Take Away:
There is usually a sign posted telling you the direction of swimming for the lanes. Don’t make my mistake and read the sign backwards. Accidently touching the toes of the person you’re sharing a lane with is very uncomfortable. Generally, follow the direction of whoever is already in your lane.
Going slow is better. Go slow to build your proficiency and skills. Burning yourself out going superfast with improper form impresses no one.
Rest as long as you need to. There’s no shame in hanging out at the end of the lanes. You can always let someone faster pass you.
Remember that you won’t be a pro after the first session, but you will get better with practice. Everyone starts somewhere.
When you leave the pool, please take your time. I find the buoyancy of the water can shift baby’s position and my back also needs to adjust to the weight of baby again. Going slow up the stairs helps with that adjustment.
Will I go back?
Yes! I’ve got my next session booked and I plan on going as long as I can into this pregnancy. These swim sessions have been so helpful for me to feel athletic, to feel like I’m doing something for me, and overall have been very meditative.
I like that I’m showing my kids that mommy has something she does for fun outside of the house. I also like that they get to spend some time with their dad, which is something that will become even more routine for them once #3 gets here.
If you’ve been on the fence about trying swimming during your pregnancy — or honestly at any point in your mom life — I really hope this nudges you off it. You don’t have to be fast. You don’t have to be graceful. You just have to show up.
The slow lane will be there waiting for you. And so will I. 💙
Goggle marks on my eyes and soaking wet hair. Just feeling proud of myself for doing it!
If you’re pregnant, already have kids, work full-time, and are trying to stay active… you already know the struggle.
You’re tired. You’re busy. There’s always something that need to be cleaned, someone who needs a snack, and a to-do list that never seems to get shorter. And most workout content I’ve seen, especially the prenatal ones, feels like they were designed for someone with no other children, who has a gym membership, and at least two uninterrupted hours.
That’s not where I’m at these days. And I’m guessing it might not be where you are either.
I’m a working mom of two toddlers, currently pregnant with my third, and I hold a Master’s degree in Health Sciences with over a decade in clinical research — including several years focused on mental health. I share that not to sound impressive, but because it shapes how I think about wellness and movement. I approach this stuff through an evidence-informed lens, even when I’m doing squats in my living room while Disney’s Coco plays in the background.
I want to be upfront: I’m currently working toward my canfitpro personal training certification, so I’m not yet a certified trainer. What I’m sharing here is what personally works for me — my own routine, in my own home, during my own pregnancy. As always, please check with your healthcare provider before starting or continuing any exercise during pregnancy. That part is non-negotiable
Why I Stopped Waiting for the Perfect Time to Work Out
For me, the most realistic time to move my body is when my kids are already occupied: playing in the living room, running around outside, or doing their own thing nearby. Trying to schedule the “perfect” workout window when you have toddlers is a lesson in frustration. So, I stopped forcing it.
Instead, I started building quick, flexible movement into the pockets of time I actually have. No gym required. No rigid schedule. No childcare needed. If I have 20 minutes and I’m in leggings, I’m fitting something in. (Honestly – you don’t even have to change into gym clothes. That’s a hill I will die on.)
This is the full-body routine I keep coming back to. It’s become one of go-to movement sessions when I need to shake off the fatigue of a long workday, feel a little stronger in my body, and, maybe most importantly, show my kids what it looks like to prioritize your health even when life is busy.
A Few Things Before We Start
Talk to your provider first. Every pregnancy is different. I can share what works for me, but your midwife or OB knows your specific situation. Please get their thumbs-up before starting anything new.
Meet yourself where you are today. Some days I move through this feeling strong and energized. Other days, especially after a rough night, I slow everything down, take longer breaks, and do fewer rounds. The goal is consistent, sustainable movement, not pushing yourself to your limit.
Focus on muscle engagement. My biggest personal tip: rather than rushing through reps, try to concentrate on actually contracting the muscles you’re using. I find I get so much more out of each movement this way, and it keeps me focused even when there’s chaos happening three feet away.
What This Workout Looks Like
⏱ 20–30 minutes total
🏡 At home: living room, backyard, wherever your kids are
👶 Kid-friendly: no complicated setup, no multiple pieces of equipment to trip over
💪 Optional equipment: one heavier dumbbell, access to a wall or bench
The movements are simple and functional. This is the kind of movement that translate directly into real mom life and chasing those toddlers around. We’re talking squats, lunges, lateral movement, pushing, and core work that’s appropriate for pregnancy. Nothing super fancy or anything that might be embarrassing if someone saw you doing it.
How to Create the Timer
Option 1: Interval timer app
Download a tabata or interval or interval timer app on your phone (there are lots of free ones). Set your intervals in advance so you’re not checking the clock during the workout. If you have a smartwatch, you can set intervals there too.
Option 2: Rep-based
Personally, I go back and forth between time-based and rep-based depending on the day. Time-based helps me slow down and not rush through movements. But if you know you’re going to be interrupted or you prefer to track reps, aim for 12–14 reps per exercise and make it work for you.
The Warm-Up(5 minutes)
Move through each of these at your own pace, about 8–10 reps each. You’re looking to feel your body start to wake up and your heart rate gently rise. Take your time and add anything else that feels good.
1. Belly Breathing and Core Engagement
Sitting or standing quietly, take a full breath in, then on the exhale, gently lift your pelvic floor and draw in your side abdominals. I think of it as giving my baby a little hug from the inside. Focus on your posture and try to carry this core awareness into the workout with you. If you’re new to this, look up a short video on diaphragmatic breathing — it’s worth understanding before you jump into the workout.
2. Arm Flaps
Gentle shoulder warm-up.
3. Good Mornings
Hinge at the at the hips, feel the hamstrings wake up.
4. Bent over arm raises
Upper back and shoulder prep. In a hinge position, raise your arms over your head, 45 degrees to the side, and then directly to the side. Cycle through this a few times.
5. Hip lifts into hip circles
Loosen up those hips. Lift your knees one at a time to be level with your hips. Then working on one leg at a time, pretend you’re stepping over a bench or stool.
6. Body weight squats into moving side-to-side squats
Get comfortable with the movement patterns you’ll be repeating. Start with a nice easy squat and increase your range of motion as you warm up. After a few squats, bring your feet together when you stand and then move to the right/left when you squat down.
The Workout
Circuit 1: The Squat (repeat x3)
What you’re working: quads, hamstrings, glutes
1.1 Squat – 30 seconds
Bodyweight, or hold one dumbbell at your chest. Feet hip-width apart (or wider if your belly needs the room). Sit back into an imaginary chair, keeping your weight through your heels and knees tracking toward your outer toes. When you stand back up, focus on squeezing your glutes — no need to thrust your hips forward, just stand up nice and tall.
Stay at the bottom of your squat and pulse up and down about an inch. This one burns. Sometimes I put my hands on my glutes just to feel the contraction — it helps me stay focused on the right muscles. In your interval timer, set this as one 40-second interval and manage your own rest in the middle.
Move laterally — a little skip side to side, touching your opposite hand to your foot. It looks like a moving squat and it will get your heart rate up. Have fun with it.
Rest 10–15 seconds between sets.
2. Circuit 2: The Lunge (repeat x2)
What you’re working: quads, glutes, balance
2.1 Stationary Lunge – 30 seconds
First round on the right, second round on the left. Lead foot forward, back foot behind, feet hip-width apart (not in line — that makes balancing harder, especially with a bump). Drive through the heel of your front foot as you lower and rise.
Hold the bottom of your lunge and pulse up an inch, down an inch. Try to keep your back knee hovering just above the floor rather than resting on it.
2.3 Knee drives – 30 secs on/15 secs rest
From the lunge position, push off your front heel to bring your back knee forward and up as you return to standing. It’s a dynamic movement and it will get your heart rate going. If you’d prefer something lower-impact, swap this for a step-up onto a low bench or stair.
Rest 10–15 seconds between sets.
3. Circuit 3: Chest and Shoulders (repeat x 3)
What you’re working: shoulders, chest, core
3.1 Incline push-up – 30 seconds on
Use a wall or a bench, or anything you have access to that can give you an incline. Hands positioned like you’re about to push a car out of the way. Lead with your chest, keep your core engaged, and lower and press. You can add a little downward dog after each rep if you want to stretch through your back or take a break.
3.2 Shoulder taps – 30 secs on/15 secs rest
In an incline plank position on a wall or bench, tap your opposite hand to your opposite shoulder, alternating sides. Keep your hips as still as possible and make sure to breathe.
3.3 Overhead dumbbell press (30 seconds on, 15 seconds off)
If you’re doing a bodyweight workout, just change this to jack taps (aka. jumping jacks with a side to side tap instead of a jump). You can get fancy and change the side-to-to taps to 45 degrees in front or in the back instead.
Rest 10–15 seconds between sets.
4. Circuit 4: Pregnancy-Safe Core (repeat x2)
What you’re working: deep core, stability, balance
4.1 Bird dog – 30 secs on/10 sec rest
On hands and knees, extend opposite arm and leg simultaneously. Slow and controlled — the extension itself is the work. Keep your back flat and your core braced.
4.2 Bear hold – 30 secs on/ 10 sec rest
On hands and knees, brace your core and lift your knees just an inch or two off the floor. Hold for a count of 3, lower, reset, and repeat. This one looks simple but is deceptively hard. Your core is doing a lot.
Rest 10–15 seconds between sets.
Cool-Down (2-5 minutes):
Take your time here — especially during pregnancy, your body has worked hard.
Overhead arm reaches and side stretches
Hamstring and quad stretches
Seated figure-4 hip stretch
Cross-body arm stretches
Pregnancy Modifications (What I Actually Do)
Slow everything down — shorter range of motion is completely fine
Take longer breaks or drop a round if you need to
Keep breathing — never hold your breath during any movement
Stop immediately if anything feels off, sharp, or wrong
One Last Thing
Any movement is better than no movement. Even 10 minutes of this is a win. It’s okay if you get interrupted mid-circuit, if your form isn’t absolutely picture perfect, or if a toddler climbs on your back during bird dogs. (This has happened to me. Multiple times.)
The goal here is consistent, joyful movement that supports your body and your baby. We want this to energize you, not drain you. And if your kids end up joining in? That might honestly be the best part.
As always, please consult your healthcare provider before beginning or modifying any exercise routine during pregnancy. This post reflects my personal routine and experience — it is not professional medical or fitness advice.
For those of us who live in Ontario, it may come as a bit of a surprise considering the weather is still absolutely awful, but the 20th of March marked the first official day of Spring!
Some days still feel a little wintery, but the birds are starting to chirp, the day is longer, and I’m starting to think about what I’m planting in my garden. Warmer weather here we come!
To me, spring always feels like New Years Resolutions season 2.0. It’s a chance to reflect on your January goals and pare down what’s working, what’s not, and what needs adjusting. Maybe the whole 5 days a week in the gym has been too much of a slog, and you need to pivot to something different. Running outside perhaps? Or maybe you chickened out of signing up for that art class you said you’d do? Try again! Make spring your 2026 refinement season.
This spring, I’m making one big adjustment: I’m cutting back on added sugar.
Why I’m Cutting Back on Added Sugar
Please ignore my dirty mirror. It’s much harder to find the time to take cute bump photos this time around!
For those who haven’t read my previous post, I’m currently pregnant with my third baby.
In my past two pregnancies, I was diagnosed with Intrahepatic Cholestasis of Pregnancy, a liver condition that can become dangerous for your baby if not managed carefully.
During my second pregnancy, things escalated quickly at 37 weeks, leading to a scheduled immediate c-section. It was a stressful and overwhelming experience. And something I’m really hoping to avoid this time around.
So now, I’m focusing on supporting my body as much as possible. Given that I want to give my liver the best chance it can have to support my pregnancy. Reducing added sugar is one of the ways I’m doing that.
Of course, this is just my personal approach. Always check with your healthcare provider before making dietary changes during pregnancy.
What is Added Sugar?
Added sugar refers to sugars that are added to foods during processing or preparation, rather than naturally occurring.
Common sources include:
Cane sugar
Corn syrup / high-fructose corn syrup
Honey
Agave
Syrups and sweeteners in packaged foods
You’ll often find added sugars in:
Granola bars
Flavoured yogurt
Cereals
Baked goods
Sauces and dressings
Research has linked high intake of added sugars to things like tooth decay, energy crashes, and increased risk of conditions like Type 2 Diabetes and heart disease.
Natural Sugar vs. Added Sugar
I’m not eliminating sugar entirely.
Foods like fruit and milk contain natural sugars, and they also come with nutrients like fibre, protein, and vitamins.
Instead, I’m being more mindful of my overall sugar intake—especially from processed foods.
My 10 Tips on How to Reduce Added Sugar
Have a strong “why“: Behaviour change is hard. Having a meaningful reason makes it easier to stay consistent.
Plan ahead: Keep lower-sugar snacks on hand so you’re not caught off guard.
Understand your triggers: For me, it’s after meals, especially lunch. I now plan alternatives like fruit, a walk, or a distraction.
Expect hard days: Some days will feel easy, others won’t. That’s normal.
Build a support system: Having someone to talk to makes a huge difference.
Out of sight, out of mind: If it’s not visible, you’re less likely to reach for it.
Read labels: Sugar hides in more foods than you’d expect.
Be flexible: No one likes to say no to birthday cake on their friend’s birthday. Enjoy special occasions without guilt.
Pay attention to how you feel: I notice I feel more sluggish after eating a lot of added sugar. That in itself is motivating.
Keep it positive: Think of this as a challenge, not a restriction.
My Current Go-To Snacks to Reduce Added Sugar:
Here are some of my current favourites:
Unsweetened Applesauce
Eggs (a complete protein with all 9 essential amino-acids)
Greek Yogurt or Cottage Cheese with a small amount of maple syrup and peanut butter
Fruit (especially oranges, pineapple, and frozen berries with milk)
Cheese for protein and satiety
Electrolytes for hydration and subtle sweetness
Pickles or savoury snacks to curb sweet cravings
What I’ve Learned So Far
This has been eye-opening.
Before this, I would have said I eat very healthy—but I didn’t realize how much added sugar was sneaking into my day through snacks and small “pick-me-ups.”
Now, I’m focusing more on:
Protein-rich foods
Balanced meals
Being intentional about what I eat
Final Thoughts: Try a “Reduced Sugar Spring”
Reducing added sugar isn’t about perfection—it’s about awareness.
It’s about noticing how your body feels, making small adjustments, and building habits that actually work for your life.
So if you’re looking for a reset, consider this your invitation:
Anxiety during pregnancy is actually very common. Many expectant mothers experience moments of worry, racing thoughts, or feeling overwhelmed — especially if they’ve had complications in previous pregnancies. The challenge can be knowing when these feelings are normal pregnancy worries and when they might be signs of prenatal anxiety.
I’m pregnant with my third baby! Since this is my third “rodeo”, a lot of things have felt very familiar, but what I didn’t expect this time around was the anxiety that came with it.
We’re over the moon excited to be expanding our family and I daydream daily about the full table I’ll have filled with love. However, I’ve been struggling with moments of feeling overwhelmed and just a general sense of unease that’s making it hard to lean into the bittersweet moments of what will be my last pregnancy.
My Experience with Pregnancy Anxiety:
For me, I’ve had intrahepatic cholestasis of pregnancy for my first two pregnancies (let me know if you’d like me to write a post about my experiences with it!). Because I’ve had it before, I know I’ll likely get it again. That makes it hard not to be hypersensitive to every little itch on my hands and feet. One small twinge can send me into a thought spiral of “this is it, I have it again” and my brain refuses to listen to reason. I.e. like it’s pretty early to be getting it, your skin is just dry, the itching went away etc.. etc.. Also, I will be having a C-Section and the idea of another surgery and recovery is something that does scare me.
And oh man, the number of “what if…?” questions that pop into my head have been really tough. There are so many horror stories online and there truly is a balance to staying informed versus being overburdened with the worst-case scenarios.
Some days are really good, especially when the February sun is out and the birds are chirping. Other days, I’m a tightly wound ball of nerves that could have a little “menty-b” (mental breakdown) if a sad song comes on my playlist. Some country songs honestly need to be outlawed on public radio.
In the evenings, after a long day of working full-time and running after my two littles, I also feel like the only thing my brain can focus on is worry. It’s like it says, “hey girlie, which worry from your suuuuuper long list do you want to tackle tonight? If you’re feeling up to it, we can cycle through 2! or even 3!”
So, I’ve been asking myself, “is this normal?” And I looked into it.
The short answer is: yes, it is.
The long answer is: if it’s affecting you daily, there are solutions, and you’re not alone.
So, if you’re experiencing something similar, please breathe a sigh of relief and take a relaxing nap or a bath, because everything will be ok.
Normal Pregnancy Worry vs Prenatal Anxiety:
Anxiety can be a big scary word that gets tossed around easily and it is a normal part of life even outside of being pregnant. But anxiety does exist on a spectrum with fluctuations being common. Pregnancy in particular, with all its hormonal shifts, sleep problems, birth anticipation, and work/life/family changes, can all contribute to feelings of anxiety and lack of control.
However, normal pregnancy worry is often something that is transient. Meaning that it comes and goes. Today can be better than yesterday or even your afternoon can be better than your morning. Normal worry is often tied to specific triggers, like watching a particularly traumatic news segment or hearing your neighbor talk about their birth story. Further, this worry does get worse when you’re tired or stressed and you just don’t have the mental strength to overcome it or think clearly.
Overall, normal pregnancy worry is just a small part of your day or week, it doesn’t feel like it’s consuming you or taking over your life. If you’re struggling with leaving your home, interacting with others, or ruminating for days, then it’s possible that you might have “prenatal anxiety”.
Prenatal anxiety is persistent worry that consumes most days of your week. Often, it can result in trouble sleeping due to worry. I know sleep can be elusive during pregnancy, but this is a sleep disturbance beyond the common aches and pains of pregnancy. It is feeling constantly on edge or keyed up. Generally, with prenatal anxiety, moms-to-be report extreme difficulty in enjoying their pregnancy.
How to Cope with Pregnancy Anxiety:
So, if pregnancy anxiety is normal—but still overwhelming—what can you actually do about it? You can:
Name the feeling: simply acknowledging that you’re feeling anxious can help you work towards feeling better.
Keep a journal or diary and write down the thoughts that are causing you worry. Sometimes putting them down on paper minimizes the impact that they have.
Reduce your triggers. If a certain social media account just gets you spiraling every time, no matter how good-intentioned it is, maybe it’s time to mute them or take a social media break. Honestly, we could all do this.
Create a routine that you follow when you feel anxious or create a list of things that you know make you feel good. This could be calling a friend/family member, listening to music, getting some movement in, or just walking outside and breathing fresh air. Find what works specifically for you.
Give yourself permission to rest. This one is hard, especially if you have other young children that you’re responsible for. But maybe, you just request an evening to yourself if you’re able to do so. Perhaps your husband does bath time, or maybe your mother-in-law bakes cookies with them? Find an hour to yourself if you can and use that time to rest and recharge.
Take something off your plate. Are you feeling extra overwhelmed because trying to cook dinner with your kids screaming and crying after school is just too much? Can you sign up for a meal service? Or try meal prepping on the weekend when you have more flexibility. Let go of perfection and maybe also lean into chicken nuggets and frozen peas for a little while. Similarly, maybe the laundry just doesn’t get folded. Your family will still be able to get dressed if their clothes are in a pile. Better yet, off-load your chores to someone else. You’re growing a baby for goodness sakes!
Create a happiness list. I have photos of my kids, happy TV shows, rom-com audio books and feel-good music on my rotation that I cycle through when I want a boost of dopamine. It’s also a great way to remind yourself that good things exist outside of your racing thoughts.
Lean into what you can control. I believe pregnancy is particularly stressful for me because I don’t have constant feedback on how everything is going in my belly. For my situation, what I can control is my diet, exercise, and mindset. I can avoid sugar (which I’ve read can exacerbate cholestasis), and I can say positive things to myself.
When to Talk to a Doctor:
If you’re finding that more often than not, you’re feeling like your anxiety is taking over and the strategies above just are not working for you, it might be time to reach out to someone who can help. It’s important to know that this is something that you should not have to struggle through, there is help available and while reaching out might be the hardest step, it does not mean there is anything wrong with you or that you are less than.
Primary care providers (or your OB/GYN) are here to support you and can provide referrals to mental health services, therapists, and in certain cases can suggest medications or treatments that will make a huge difference.
Please reach out if you or your family is noticing that:
Your anxiety is increasing and does not seem to be ebbing and flowing
Your sleep is consistently disrupted, broken, or just “not enough”
You are feeling like you’re unable to cope with daily tasks, you’re ruminating for days, and things that once brought you joy no longer do.
Asking for help does not mean you’re weak or broken. It actually means you are strong and you care about yourself, your family, and your baby. No one should have to experience this, especially not alone, and there are solutions.
Pregnancy Is Hard and You’re Not Alone:
Growing a baby is tough stuff. And while a lot of it is viewed with rose coloured glasses, there are some aspects of pregnancy that are nerve-racking, scary, and confusing.
Know that fluctuations in your mood are normal and that you’re not the only pregnant person who feels this way. But also know, that if you feel something is off and you’re really struggling or lacking support, there are people who want to help you.
Pregnancy can be beautiful, but it can also be overwhelming and uncertain.
If you’re feeling anxious, worried, or just not like yourself right now, please know that you’re not alone. Many moms experience this—even during pregnancies they deeply wanted and planned.
Give yourself grace. You’re doing something incredible.
Sources:
American College of Obstetricians and Gynecologists
March of Dimes – Mental health during pregnancy
Postpartum Support International – Perinatal anxiety information
Every year around this time, my social media feed fills up with images of moms who seem to have mastered Christmas. Perfectly coordinated pajamas. Homemade hot chocolate bombs. Gingerbread houses that look like they were designed by professional architects. Elves on shelves living their best (and most mischievous) lives. And I love the idea of it all. Everything looks and seems perfect.
But then I play the comparison game, and I realize I don’t even have an elf on the shelf. My Christmas gifts will most all likely be bought in the three days before Christmas. And the baking I do will be a Pinterest versus reality type situation.
I’ve noticed that I start to feel the little mom-guilt itch kick in, and I keep thinking I should be doing more. As mom, aren’t I the one responsible for creating the loving childhood memories my kids will look back on fondly? What if everything I’m trying hard to do just doesn’t cut it?
But I’ve decided that needs to change. I’m embracing my inner “lazy mom” — and I think she might be the best version of me yet.
What Being a “Lazy Mom” Really Means
Let’s be clear: when I say lazy, I don’t mean careless or useless. I mean calm. Intentional. Grounded.
Being a “lazy mom” doesn’t mean you love your kids any less. It means you’ve decided to stop running yourself into the ground trying to prove how much you love them. It’s choosing presence over perfection, connection over chaos, and laughter over lists.
Because honestly? Our kids don’t care about themed wrapping paper or hand-painted ornaments. They care about us — the tone of our voice, the way we smile when they show us something, the moments when we’re really there.
The Pressure to Be the “Perfect Mom”
Somehow, motherhood — especially during the holidays — has become a performance (and in some circles, a competition).
We’re expected to create traditions that are magical, meals that are 5 courses, and memories that dazzle on camera. There’s this unspoken rule that a “good mom” goes above and beyond at Christmas. And does it all with perfect makeup, a bouncy blow-out, and the cutest clothes.
Who are we trying to impress? My 3-year-old wears his pants backward and takes his shirt off the first chance he gets.
I know behind every perfect Instagram photo or TikTok reel is a mom who probably hasn’t sat down all day. Who’s exhausted. Who’s trying so hard to make it special that she’s missing it while it’s happening. Who probably feels like she’s not being appreciated for all the work she’s putting in.
And if we’re being honest — none of that pressure is what Christmas is about.
“Why is this so important? Christmas is about more than just ribbons and bows.”
Cindy Lou Who
The Magic of Letting Go
When I vocalized the permission to do less and be lazy, everything changed. A weight (one Santa’s bag of presents worth) I didn’t know I was carrying disappeared.
This year, instead of baking four kinds of cookies, all iced with intricate designs. We’re making one batch — maybe it will be the pre-cut kind from the grocery store or maybe it will be homemade. We’ll see how we feel. My kids can overload, *cough*, I mean decorate them with so much icing they become inedible and I won’t be able to give them to anyone outside our family, but we will have the best time. This is what I want to remember: not everyone swooning over the pretty cookies, but the little giggles we had making them.
Maybe we won’t wear the adorable matching Christmas pajamas, and everyone can wear what they want. For my son, that means clothing optional and my daughter will probably wear something with a unicorn or a cat. It will still be a cozy, messy, joy-filled Christmas morning that feels more us than anything.
And here’s the thing I’m realizing when you stop chasing perfection or the approval of other, you make space for connection with those who matter the most.
Your Kids Don’t Need the “Most” — They Need You
Our kids aren’t keeping score or setting expectations. They won’t remember whether the wrapping paper and bow matched or if the tree was decorated just so. They’ll remember the feeling of the holidays. The warmth of being together, the laughter echoing through the house, the peace of a mom who wasn’t rushing, huffing, or worrying.
So maybe being a “lazy mom” isn’t lazy at all. Maybe it’s brave. Maybe it’s choosing to step off the hamster wheel of comparison and say, “what I’m doing is enough. I am enough.”
“Maybe Christmas doesn’t come from a store. I think maybe Christmas means a little bit more.”
Cindy Lou Who
This Christmas, Let’s Redefine “Lazy”
Let’s choose rest and relaxation. Let’s choose joy. Let’s choose messy bun imperfection.
Let’s buy the desserts, skip the matching outfits, and say yes to the perfectly imperfect real-life moments that make this season meaningful.
Because at the end of the day, our kids won’t remember how picture-perfect it looked — they’ll remember how they felt.
And if it felt calm, cozy, and full of love — that’s the kind of Christmas worth celebrating.
Maybe being a lazy mom isn’t lazy at all — maybe it’s just a mom who finally knows what matters most.
